Bullshido's Crossfit Workout - Wednesday 071114

**TrainerBot** · Posted On: 11/14/2007 6:00am

"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 071011. Enlarge image Hari Interview, Part 3 - video [wmv] [mov]...

Original Post on Crossfit (Off-Site Link)

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**partyboy** · Posted On: 11/14/2007 10:14am

I just want to say that this workout is BRUTAL. Even for a little guy like me.

**JabCrossHook** · Posted On: 11/14/2007 11:26am

Originally Posted by partyboy

I just want to say that this workout is BRUTAL. Even for a little guy like me.

Hell yeah! Never let it be said that these guys aren't extremely fit!

**narmer65** · Posted On: 11/14/2007 1:10pm

I've been following Crossfit for over a year now and this WOD still brings a touch of fear.

The first time I did this I had DOMS so bad it hurt to take a dump.

**ignatzami** · Posted On: 11/14/2007 10:17pm

What do you do if you can't bench your body weight? and my gym doesn't allow cleans.... suggestions?

**narmer65** · Posted On: 11/15/2007 6:49am

Originally Posted by ignatzami

What do you do if you can't bench your body weight? and my gym doesn't allow cleans.... suggestions?

With the crossfit workouts you should always scale it down to what you can. On Linda I always scale down the DL. Even though I can DL 275, not 55 times coupled with the 55 cleans.

As far as what to do about cleans.. See if they'll allow dumbbell cleans.

**Teh El Macho** · Posted On: 11/15/2007 7:14am

A gym that doesn't allow cleans is not a gym but a make-believe-fitness center. Sorry for the rant but I got to get that off my chest.

Going back to the topic. Jesus Christ, this is a nice (brutal) one. Ignatzami, if you notice in the picture of person doing this WOD, he's using dumbbells (not sure if those were for this particular WOD.)

If you can't bench your body weight, just scale it down to something you can bench for maybe 15 reps (you'll need that to make it through the decreasing 10 sets.) Some people can bench a lot more with dumbbells than with barbells, so that's another adjustment you can make.

And as narmer65 said, see if they can allow dumbbell cleans, or at the very least, hang cleans (where the barbell or dumbbels hang at arms lenght and never hit the floor.)

http://www.exrx.net/WeightExercises/...HangClean.html

***** gyms go ZOMG!!11 OH NOES!!1 with cleans when the weights hit the floor. Maybe they'll let you use a barbell for a hang clean. And if not, just use the dumbbells (just be careful since they put more pressure on the shoulder.)

Scale it down to what you can, and change the equipment to what's allowed... or go to a real gym (jk... but not really :tongue3:)

**narmer65** · Posted On: 11/15/2007 10:23am

For Linda it's suppose to be all bars, thus her nickname "The 3 bars of death". There's a video posted today of one of the regular CF girls doing it. Well worth the look if only for the eye candy :-P

I also have to agree with El Macho's rant. If you are going to try and follow CF you're going to need a gym that allows cleans, deadlifts and other exercises that would probably make the people at your gym faint.

**Teh El Macho** · Posted On: 11/15/2007 1:57pm

Many "prettyfied" gym chains allow it. Like LA Fitness for example. Certainly Worlds and Golds Gym. But 24 Hour Fitness, they even have a "grunt" alarm. That is, if you grunt loud enough after a heavy lift (not yell or scream, but the natural grunt that comes after a heavy squat), the alarm will go off... and you can get your membership cancelled because of that.

That's taking ghey ***** **** to a whole new level :tongue6:

**ignatzami** · Posted On: 11/15/2007 3:26pm

I'm sure the gym would allow hang cleans. They might even allow regular cleans as it's an on campus gym but I'm not too comfortable with the idea due to very limited space. As for the "grunt alarm" wow.