Week 6, Mar 7-13

Halfway there! I knew Darcy would be a good week 6 workout donor, since she has a real talent for coming up with creative and challenging workouts.

Darcy is a CrossFitMN Trainer, an elite tri-athlete, and an all around good person. She also runs Fit Neighbor and a few blogs herself, including Late Bloomer (Time for an update, btw!).

Anyways, Darcy came up with this workout, she did it right after mailing it to me, and said it was a killer. So I'll include some scaling options at the bottom so nobody gets unintentionally killed by this workout.

The Bigger They Are, The Harder They Fall! (or, Are You As Strong As You Are Big?) (or, Man, Kevin Is Going To HATE This)


There is math involved. Get out your calculator and start strategerizing.

Body weight x 1.5 x 100 = Total weight to be lifted.
Add 3000 m in rowing.

Workout:
Total weight to be lifted/2 = total dead lift weight.
Total dead lift weight x .6 = total squat clean weight.
Total dead lift weight x .4 = total overhead press (strict/push/jerk/whatever) weight.
3000 m row

You can break the exercises up into rounds any way you want. See the example below.

Darcy did this:

I weigh 140

140 x 1.5 x 100 = 21000

DL: 10500 (85 reps at 125)
Clean: 6300 (97 reps at 65)
OH Press: 4200 (93 reps at 45)
Row 3000

Which equaled

10 rds
300 m row
7 dead lift at 150
10 squat cleans at 65
7 overhead press at 65

Mike's math looks like this:

185 lbs.

185*1.5 = 277.5*100 = 27750

Deadlift = 27750/2 = 13875
Squat Cleans = 13875*.6 = 8325
OH Presses = 13875*.4 = 5550

If I was going to do the 10 round model Darcy used, my loads and reps would be as follows:

10 Rds

7 DL at 200#
9 Squat Cleans at 95#
6 Presses at 95#
300m Row

There are MANY ways to approach this workout. You can go heavier loads and less reps, or go lighter weights and more reps. It really is up to you to feel it out and do what you're capable of.

Darcy said this was a "killer" when she did it, so if you want to scale it down because you aren't as familiar with the three exercises, just reduce the original multiplier from 1.5 to 1.25 or even 1.00. That will reduce the total weight lifted, making all three lifts easier.

Don't OVERDO it!!! If you feel out of control or like you're gonna die, just reduce the weight to where it needs to be. This should be challenging, but I don't want to see anyone get paralyzed because they lost sight of the goal, which is to challenge yourself while lifting properly and safely!

For Motivation, here's my favorite CF Video that I watch when I need a little boost:

"The Evolution" by CrossFit by Overload from CrossFit South Philly on Vimeo.

Good Luck!

P.S. It's all downhill from here!