“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 080906.
Ruth and Terri rockin' their handstands!
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I was waiting for this picture- you didn’t disappoint!
that is the best picture ever!!!
So, just in case you haven’t heard, Kelly Clarkson CrossFits…
http://www.cnn.com/2009/SHOWBIZ/08/11/kelly.clarkson.weight/index.html
What do you think? Is this kind of press good for CrossFit?
yes I think it’s good. Maybe some people will wonder what crossfit is from that article. I work with a lot of young people and they are very impressionable.
I heard Jessica Biel at one point did Crossfit too. I think the GI Jane comment is a little ridiculous, but overall I guess it’s pretty favorable to Crossfit. However, I am not sure I would describe it as only sit-ups, running, and squats…most of us know there is much more painful and varied exercises than that….virtual shoveling anyone? hehe.
What an awesome picture!! I love it!
Great pic ladies!
This morning was my first time doing this workout and my first time doing a bench press. I went light, and now wish I had gone heavier, but I still got a terrific workout.
DL: 143# – went light, and I have no good reason.
BP: 66# – I could have/should have gone considerably heavier, but since I had not done these before, I was a little nervous.
HPC: 77# – subbed hang power cleans due to my injured knee.
Time: 20:08
I think my time may have been 24:08. hmmm. I wrote 20:08, but 24:08 is sticking in my head. Need to check the board next time I’m in.
You did awesome with a great weight as is…I was impressed!!!
DL: 186#
BP: 120#
SC: 110#
Really slow on the squat cleans, if you can even call them that. I think I did more of a power clean, front squat combo or maybe a deadlift, reverse curl, front squat combo. Whatever the case it was slow.
37:16
Question
As I mentally prepare for today and develop my game plan, what is the best strategy going into this. I know using my actual numbers is very unlikely. Should I shoot for a percentage (like each exercise should be 85% of actual), or tailor each exercise to what I think I can do. Any suggestions would be helpful. Thanks
There’s a few ways to do it. Obviously, the workout is supposed to be heavy. It’s supposed to be grueling. BUT, it should not be so heavy that you start the set of 10 doing singles or executing the movements with terrible form. ALSO, it should not be so light that you do all sets unbroken. What you can do is find a challenging weight for each exercise and make it happen.
Love this photo — first one with an actual audience ! I hope they cheered as loud as I did when I saw it
Thanks for your words of encouragement! How did you do tonight?
Is the goal for us, on the scale, to do the reps or to attempt to do the weight?
My personal guess is to back the weight down so that I can get 10 in the first set.
Coach?
No, you should absolutely not be able to do the first round unbroken.
*see my reply to Bryan above
Today I weigh almost 10 pounds more than when I’ve done this in the past (163!).
I decided to scale up the deads and cleans but keep my bench the same, since I never seem to improve on that exercise.
Dead: 220 (+35 pounds from usual; -24 pounds from RX)
Bench: 115 (the usual; -48 pounds from RX)
Full Squat Clean: 110 (+15 pounds from usual; -12 pounds from RX)
29:55
Much more weight than ever before, and over 5 minutes faster than I’ve ever completed this workout.
*Note to self; for some reason the bench press was light today. Barely needed to break sets and NEVER needed a spot. Must use more next time.
You did twice my weights….wow, impressive!
I forgot to say that Rooth and Terri look awesome
Yes they do – love that picture!
1) it’s 6:45 and i’m still at the office…clearly not going to make it in today…am planning on tomorrow morning though
2) great pic of ruth and terri!
This workout is no joke man. Those squat cleans are what took the longest for me. Also, I probably could have gone heavier on the bench..seemed to not have to break them up very much.
Deadlift: 120
Bench: 54
Squat Clean: 66
33:16
So, what this tells me is that you have a stronger back and I am with you on the arm strength…you are ~10 above me on dead and sc but I was 10 on you on the bench….interesting…
This is fun!
This was tough and I will be SORE tomorrow for sure….especially after the 50 thrusters yesterday…
Deadlift 110
Bench press 66
Squat Clean 55
The bench was probably too low, I did all unbroken except 8 which I did 7 + 1… I have a very weak back so I need to keep working on the deadlifts and squat cleans.
24:05
Also, Thanks Susan for working with me…you did a heck of lot more weight than me and it is impressive!
Still going light on anything that involves low back.
Deadlift: 142 lbs
Bench press: 125 lbs
Squat cleans: 66 lbs
66 was probably too light on the squat cleans, but still a killer workout. Happy to report no back problems on the deadlifts. Bench started out feeling light but got really hard after about 3 sets — needed a spot almost every set after that (thanks, Mac!).
31:38
PS: That’s not the photo we talked about, Terri! ; )
Ok – I think I over did it today. Squat cleans were
atrocious by the end and Laura had to help with
a few bench presses.
Deadlift – 274
bench press – 164
squat cleans – 133
46:46
Great photo! Did you do some synchronized swimming afterwards?
posting this a day late….my hammies burn with every step!
132/76/65
22:43
dead lift and hsc weights were about right but bench press was too light. went unbroken for all but one round. that was a tough tough workout!
Actually, I would say the squat clean weight was probably a bit too light…did you do hang squat cleans (HSC; from standing) or full squat cleans (from the floor)?
oops, full squat cleans. the first few rounds felt a little rusty. think my legs may have been a little tired from the 800′s the day before. went a little smoother after that but no unbroken rounds. could only get 2-3 unbroken. would like to try a little heavier next time.
Hmmm…2-3 at a time is appropriate for the cleans, but I feel you can definitely do heavier, especially if we continue to work on technique! How did the deads go? Were they broken mostly in half, or were you able to do those unbroken as well?
deads went broken. prob got 5 the first round and could get 3-4 in a row for the following rounds. felt appropriately heavy. form suffered a little towards the end-had to consciously keep a strong back. would love for you to help me with my form.
Yup, that’s probably a good weight, then. And we’re ALWAYS here to help with form, lady!
i know. that’s why you’re the best.
OUCH! Definitely hurt:( woke up this morning and putting on my shoes and socks was a struggle! Oh well, At least i can do the pull up ladder!
There was limited weights when i started this WOD, so I had to scale everything up more than RX. oops?!
Deadlift: 220
Bench: 154
SQ Clean: 124 i think
I got through round 6 and was feeling really good about everything, then on my 6th Deadlift, my lower back gave out. SUCKY! Oh well…just have to fight through it. See ya’ll Sat. morning
Kelly, I’ve been there — put my back out on deadlifts twice now. Couldn’t tie my shoes and getting in and out of the car was a struggle. Use ice on and off throughout the first two days (frozen vegetables work best). But what really fixed me was making an appointment with Terresa to adjust my back. The difference was immediate and amazing.
Take care of yourself.
From 8/15…
As Rx’d
Deadlift (270#)
Bench (180#)
Squat Cleans (133#)
Wrists were fatigued halfway through so need to remember to keep them straight on bench press with this much weight and reps.
Forgot time – 31:15
50 box jumps
21 deadlifts (#121)
30 pull ups
23:02