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Old 11-28-2009, 04:19 AM   #1
Guy Crossland
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Linda and adaptations.

I have one rusty old bar so to avoid the constant changing of plates how does the following innovation sound to people;

Deadlift as required
Elavated feet push ups
Kettlebell cleans (53lb,10 each arm,then 9 each arm and so on)

Thanks,any other thoughts on substitutions .The key thing is just to get on a nd do them I know,however I would like to make it as close to the original as possible.
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Old 11-28-2009, 08:04 AM   #2
Greg Privitera
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Re: Linda and adaptations.

Deadlift as is, weighted pushups (or strict ring dips? dunno if you have rings), maybe a kettlebell weighted box jump for the cleans
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Old 11-28-2009, 11:53 AM   #3
Nathan Krygier
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Re: Linda and adaptations.

Would dumbell cleans be acceptbale?
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Old 11-28-2009, 07:01 PM   #4
Evan Taylor
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Re: Linda and adaptations.

Since I work out in basement and only have adjustable dbs and a bar with about 85#s of sand weighsts, I'm going to try modifing Linda with only 50# DBs. How does this rep count sound?:
Deadlift and Bench 20-18-16-14-12-10-8-6-4-2
Squat Clean 10-9-8-7-6-5-4-3-2-1

Think that might be as close as I can get to rx'ed for what I have.
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Old 11-29-2009, 12:03 AM   #5
Chris Chapman
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Re: Linda and adaptations.

I have 2 bars, so I do the deads and cleans as RX'd, then do ring pushups with feet higher than hands as a sub for the bench - the pushups are (for me) easier than the bench, but they do approximate the movement well. Maybe ring dips, possibly weighted, would be a decent sub too.
You could also do the "one-bar" version of Linda - pick one weight, do the same rep scheme as RX'd Linda, and do deadlifts, power clean and strict press. The guidelines for this that I've seen on the CF Ireland site is "pick a weight that allows you to complete the workout in under 12 minutes." It's a different stimulus from RX'd Linda, but gives you decent option if, like most of use who train at home, you're limited by equipment.
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Old 11-29-2009, 10:30 AM   #6
Evan Taylor
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Re: Linda and adaptations.

Ughh did the rep scheme I mentioned....maybe too many reps! Can't believe how tired I got deadlifting 50# dbs, benching was easy, but man db squat cleans are tough for form.
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Old 11-30-2009, 04:27 AM   #7
Charles Applin
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Re: Linda and adaptations.

Here are somethings:

Elevated feet, bar pushups. Useful if bench without a spotter sounds iffy with 55 reps. I did this on the gym's smith machine with feet on the bench. Using two weight scales under my hands, I noticed about 2/3rds of my body weight showed up.

Use ideal bodyweight. Useful for fat guys like me. Just go with what your bodyweight would be with 10% bodyfat (I think females is 15%).

CFT Linda: 1.5 BW DL, 1 BW Squats, 0.5 BW Press. Not sure if it's useful, but I like it. You lose the speed aspect of the clean though.
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Old 12-01-2009, 08:14 PM   #8
Jared Ashley
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Re: Linda and adaptations.

Originally Posted by Guy Crossland View Post

Thanks,any other thoughts on substitutions .The key thing is just to get on a nd do them I know,however I would like to make it as close to the original as possible.
I've done this twice... it feels the same as linda:

10-1 ladder:
1.5x BW deadlift
deadhang pullups
dumbell thrusters (I used a weight of about 80% of what the clean weight would have been)

It's SLIGHTLY easier than linda... took me like 26 minutes instead of 32. I think this is only because the "work" of a thruster is more equal to a power clean than a full clean.

I like it because it's still formatted "dead/push/pull" the only real difference is the slow movement is pulling and the fast movement is pushing.

Last edited by Jared Ashley : 12-01-2009 at 08:16 PM. Reason: clarification
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Old 12-01-2009, 08:34 PM   #9
Ben Sparks
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Re: Linda and adaptations.

CF Football today was
10-9-8...1 reps of Power clean at 75% of 1 RM coupled with
20-19-18...11 pushups
for time
(16:04 for me, 165# PCs)

and then 5RM deadlifts

Very similar, but much better on the intensity scale. I disagree with high rep deadlifts for speed - especially since my 1.5x BW would be 330+. 55 reps is doable, but slow, and somewhat irresponsible considering I wouldn't be able to move my back for several days.
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Old 12-09-2009, 12:17 AM   #10
James Mathers
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Re: Linda and adaptations.

If you're going to end up subbing things, I'd sub different things each time. If you did a modified "LINDA" two or three times a quarter, I'd do it once with DL as RX, once with BP as RX, and once with Cleans as RX. That way, you're still developing all three of those skills. Perhaps you won't get the same stimulus as doing it RX but I imagine if your intensity is as high as it ought to be, you'll still get a gnarly WOD with at least one of the original intended components.
Anyway you cut it, constantly varied, high intensity functional movements, perfomed in a CONSTANTLY VARIED manner, should yield impressive results.

Like Dave Castro says al lthe time, the dotcom is just one expression of CrossFit. Not THE expression of CrossFit.
Make it work for you, and it WILL work for you.
Just my 2 cents.
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