Linda-like

Ricky Frausto Filed Under:

I was sitting down thinking about what I thought you guys should do for Monday's workout and came to the conclusion that we needed to go heavy but not in our usual low volume, high load, single exercise workout. What better way to address this than the "3 bars of death" or "Linda". When I decided this was going to be the workout I took a gander over to the main site and noticed that this was Monday's WOD as well. As a group we have only done this workout one time before and what better time to go at it again. This time around we are going to substitute the clean for med ball cleans for a number of reasons. The deadlift and bench press will remain heavy. Have fun with this one and storm through for time.

Linda (Nicole)...[wmv][mov]

WOD
Medicine Ball "Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 Bodyweight
Bench Press: Bodyweight
Medicine Ball Cleans: (20#/15#)

Scale where necessary. A time limit may be put into place. Post time to comments.

10 Responses to "Linda-like"

1. Melissa B Says: http://crossfitomaha.blogspot.com/2008/03/linda-like.html?showComment=1204593060000#c8476923823476094621'> March 3, 2008 at 7:11 PM
2. 9:08 left on the clock...DL-143, BP-78, med ball clean- green ball..i remember the days of the gym when i would attempt 65lb BP and have to be spotted and i didn't break up any of the sets today...it surprised me how far i've come...thanx ricky and joe and everyone else too!!!
3. paul Says: http://crossfitomaha.blogspot.com/2008/03/linda-like.html?showComment=1204596540000#c1258175144483323104'> March 3, 2008 at 8:09 PM
4. Nice work, everyone. I saw some serious weight getting pushed around. I finished in 22:02. Started with 198 DL and 165 bench. I moved up gradually starting at round 7 and wound up with 258 DL and 185 bench. this WOD felt great! I was surprised at how much it made me puff, actually. I thought the heavy weight would slow me down more.
5. Anonymous Says: http://crossfitomaha.blogspot.com/2008/03/linda-like.html?showComment=1204603080000#c7837358889844803774'> March 3, 2008 at 9:58 PM
6. I had a blast with this one. I don't remember what BP weight I started with but I got bumped up to #145 by the end. DL's stayed at #198 (not quite body weight) and I probably should have gone a little heavier. I finished with 6:32 on the clock. I can't wait to do this again, and maybe with full cleans next time. Everyone looked awesome out there!!
7. Courtney Says: http://crossfitomaha.blogspot.com/2008/03/linda-like.html?showComment=1204603680000#c4309838552258701574'> March 3, 2008 at 10:08 PM
8. Not sure what my time was but I use greens and 5's for the DL, 27 1/2 dumbells for the BP and the 7kg ball for the cleans.
9. Anonymous Says: http://crossfitomaha.blogspot.com/2008/03/linda-like.html?showComment=1204605240000#c7654764071504278640'> March 3, 2008 at 10:34 PM
10. This WOD was awesome! I really like this one.
    
    Time was 23:56
    Deadlift - 132lbs
    BP- 65 w/last two reps at 75 and one rep at 85
    
    Everyone did awesome. Paul i have to agree w/you on this one. I thought the heavy reps would slow me down as well, but i think the med ball cleans really helped give it that extra kick.
11. Nick Says: http://crossfitomaha.blogspot.com/2008/03/linda-like.html?showComment=1204641540000#c1263002380638142573'> March 4, 2008 at 8:39 AM
12. great WOD!
    
    time: just under 25 minutes
    Deadlift: 242 lbs.
    BP: started at 215, then 205 for awhile and finished with 185 (this was a struggle! haha)
    
    i didn't break up any of the deadlift reps, but BP was another story. gotta keep working on upper body strength. great job everyone!
13. Anonymous Says: http://crossfitomaha.blogspot.com/2008/03/linda-like.html?showComment=1204642320000#c6243635424120843145'> March 4, 2008 at 8:52 AM
14. time: 17:35
    DL: 203
    BP: 150
    
    I went a little lighter on the BP because I didn't have a spotter and broke up the sets so that I didn't need one. Deadlifts felt the best they ever have and no back pain! Good workout and look forward to adding full cleans.
15. Anonymous Says: http://crossfitomaha.blogspot.com/2008/03/linda-like.html?showComment=1204642380000#c1379008413037548245'> March 4, 2008 at 8:53 AM
16. This workout was a lot of fun, thanks for the encouragement to everyone. 21:30. On the DL, I started with the 130 lbs (yellow + 10's) and added 5's at 4 reps. Started BP with 115 and up'd to 145 at 4. I wasn't sure how much weight to start with, but will hope to make a lot of progress next time. Keep the strength + endurance workouts coming. Jeff
17. kahrs Says: http://crossfitomaha.blogspot.com/2008/03/linda-like.html?showComment=1204643160000#c8743122170059860920'> March 4, 2008 at 9:06 AM
18. Deadlift 188
    BP 135
    18:05
    
    Probably should have upped the DL felt I got through them pretty easy. Bench press I think if I went higher I would have been stopping a lot more. Last time we did this I think I struggled with 95 on the BP, so there is some great improvement. I really enjoyed this.
19. Anonymous Says: http://crossfitomaha.blogspot.com/2008/03/linda-like.html?showComment=1204645260000#c2129607832364200572'> March 4, 2008 at 9:41 AM
20. GREAT WORKOUT! I ACTUALLY SURPRISED MYSELF A LITTLE BIT & I AM ACTUALLY LOOKING FORWARD TO ATTEMPTING THE PRESCRIBED "LINDA." I DID 200LBS ON DEADLIFT & 150LBS ON BENCH PRESS FOR A TIME OF 13:15.