July 23, 2005
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ bodyweight
Bench press: bodyweight
Clean: ¾ bodyweight
Set up three bars and storm through for time. Post time to comments.
Compare to 050420.
Chapman Racks, Power Rings, Sport Specific Training: CrossFit
Posted by lauren at July 23, 2005 5:51 PM
SST - we're definitely not in 24 Hr. Fitness Toto
The Three Bars of DEATH!!!
I'm bummin'...I can't do this one until Wednesday (vaca and equipment challenged). Did Cindy today. Can't wait for Linda!!
Are the cleans from the floor every time or hang cleans?
Woo-hoo! 3 BoD for PMS-III! Thanks, Coach!
I cant run faster than Rhabdo!!!!!
In general, if it doesn't say hang cleans, then it's from the ground. But since it doesn't say squat clean, then you can power clean it from the ground if you can.
I won't be able to do Linda with three bars together probably. I'll see what I can or cannot do.
Wow that SST is a nice setup.
We decided to do tomorrow's workout today (early departure you know)
Workout as follows
Lisa Modified "Linda" Romanian DL 75 kilos, bench press 45 kilos, power clean 45 kilos (from hang above the knees); 10,8,6,4,2. Straps were used. Duration 10:00 bdw. 59.3 kilos.
Jon "Linda" Romanian DL 120 kilos, bench press 75 kilos (10;9;6,2;6,1;6;5;4;3;2;1) power clean 70 kilos (from hang above the knees); 10,9,8,7,6,5,4,3,2,1. Straps were used. Duration 22:45 Intensity moderate/high bdw. 80 kilos.
That picture had to of been taken in Valhalla for no gym like that could truly exist...
I'm wondering if someone were a bit fat...could he (or she)use a weight that represents a liberal representation of what his (or her!) LEAN weight might be would that be fair???!
No... muscle is moving the weight ...not fat.
so if someone is near say obese they wouldn't likely have success figuring in their fat weight in choosing their bar weight.
(note.. a borderline obese person looked into this site at my suggestion (Ken I told you I'd write if your reading this!)and he happened to see this workout and called kind of laughing at the prospect of moving these percentages. I rationalized for him saying he'd obviously need to lower the weights and suggested something near his lean mass (which he knows)and that in relation to his lean mass he might be not too bad off in relation to others weights at their lean weight) and was wondering if that was a fair point.... blah blah blah...a mute point I know.
Good point... I would agree with that. Now, to go hurt myself. Will post time later.
2 mile run
Linda with 95lb clean, 160lb bench, 150lb deadlift
10 rounds of max rep pull-ups
36 back extensions
only had one bar so i had to change weights each set.
really enjoyed this workout
Go back and look at previous Linda results (most recent is linked in the WOD). You'll see lots of folks modifying the weight - remember, CrossFit is scaleable to your abilities. Modify, go for it, post results, and aim to do better next time.
timM, if you scale the entire workout down in weight by a half, it's still gonna hurt. Trust me. You WILL get a workout. :-)
Deadlift 225, BP, 185, Clean 135. Body weight 185. All lifts unbroken...35 minutes.
Had to come down a bit on the deadlift weight cause I'm a wimp.
This one rocked!
I did this one 4 days ago - but my back still aches so I figured i would post my time:
bodyweight 80kg. All weights picked around 50% of Rx.
You might think based on my time that I could have gone heavier. Don't be fooled. If I had, I doubt I would have been able to get out of bed the next day. I only just made it into work... I was aching in places I didn't even know I had muscles. BTW this is my first post.
NickT (London, UK)
Is it better to do this with a weight that you can do all the way through or start heavy and then go lighter?
bw = 165
bw 160. dl 240, bench 160, clean 120
38:40. All sets unbroken...except every single set of deadlifts, which were mostly singles.
I really need deadlift work. Ugh.
still trying to catch up, looks like I'm gonna have to double down today,yesterday's WOD as RX'd
100 L pullups- 11:26
today's WOD will be the PM workout, will post later
No access to one bar, much less three today...
did Fran from eariler this week and then
100 DB(50#) Swings
30 OH Squats (15# DB)
50 One Arm Snatchs(45#, each arm)
total time: 28:26
Hopefully I will make to CF NYC tomorrow AM.
Wow, SST sure has a nice set up. :(
Too bad I'm not getting to the gym today to do this. I'll do it during the week. Last time it was a blast.
After yesterdays workout which sucked for me, I was wishing for some heavy weight work. Watch out what you wish for!
38:30. BW 155. BP 155, Clean 115, DL 210. Not quite there on the DL weight. Definitely the weak link for me in this one.
So half-weights on everything is a good choice if I'm just getting started? I'm fairly lean, but definitely not up to Crossfit specs yet. I just don't want to go to either extreme and kill myself or let me off easy... my usual deadlift weight is 5 sets of 5 with about 185, if that helps.
I hope you guys don't mind, but today I'm going to cheat on "Linda" with "Cindy" . I'll let you all know how it went... ;)
Body weight 165-170 depending on the scale.
Began with CrossFit WU at 5 reps per exercise.
Deadlifts at 165#
Bench Press at 45# DB (should have gone with 50 or 55#)
1 hour 15 minutes approximately
wod # 7
my bw is 170
deadlift 150, benchpress 50 lb dbls, clean 80
all sets unbroken
felt like I could have handled more weight except that by last few sets my grip was failing.
managed to hold on...
oh, and my time was 20 min approx
19:46. Done in a commercial gym using 3 separate bars, bumper plates on 2 of them. Yes, it can be done!
DLs at 105. Form deteriorated badly and my back is paying the price. I really wanted to push myself with a challenging weight, and that it was.
BP at 75. I found a spot to help me test different weights, thus conquering my fear of doing BPs without a spot.
Cleans at 75. I chose to do power cleans.
Total time: 50:46
Followed by a 40 minute bike and 30 minutes of sprint intervals.
This workout was definately not my cup of tea. I have some work to do on this one!
Had to modify this one because my grip was totally fried from yesterdays L-Pull ups, and my crappy shoulder is still sore when I bench
BWT - 85kg
Bench 22.5kg dumb bells
Have been doing the WOD for a month now, and I absolutely love it. My athletic life lately had been routine and lacking a challenge, but Crossfit has been the perfect medicine. That said, today was nasty!
DL: 275(Modified; 345 would have been a joke!)
Time: Approx 28min
Looking forward to the beautiful pain tomorrow.
BW- 200 lbs
Deadlift: 225 lbs (had to scale down to 205 over the course of the w/o to keep moving).
Bench Press: 150 (scaled down to 135 by the end).
Clean: 150 (scaled down to 135 by the end)
-I don't know where I was the last time we did Linda but I honestly doubt I would've been able to use this weight and finish the WOD last April.
This one is a killer.
WU -2k jog
BP-140, DL-125, CL-75
Next time add 10 on BP,CL and 15 on DL
BP-75, DL-65, CL-55
Alot of strange looks at the new Gym
I read the FAQ but still a litle confused...
Does this mean to do all 10 sets of DLs, then do all 10 sets of bench presses, etc.
do 1 set of each exercise in a circuit fashion for 10 cycles?
Circuit fashion- takes all the total body rest out of the equation...hehehe
"linda" -tomorrow-will post when completed
135lb squat 20 reps
22:51-long transition-approx 50 meters-indoor gym-the rack and treadmill were far from each other.
Matt Kight, it means do 10 DL, 10 bench, 10 clean, then 9 DL, 9 Bench, 9 clean etc.
Had to use the same bar for deadlift and clean, so found a weight that was good(well, sorta) for both. Sets broken for some bench and most cleans.
Thanks for clarifying Kalen & Phillip, I'm still not sure if this is good news or bad news though... :-)
Well, I underestimated the workout, and I definitely over-estimated my strength.
BW 240, I knew couldn't DL or clean the Rx'd weights, so I went with:
275 DL, 225 BP, 165 Clean. On a good note made it thru bench with no problems, maybe could have done BW.
DL 275(10-8), 225(7-1)
Clean 165(10-8) 135(7-1)
I was hoping for a better result. Three bars of death indeed. Next time will up the weight a hair on bench, undecided on DL and cleans. Need a lot of work on form on the cleans. Too many years of benching(and shoulder surgery) have left me with poor ROM in the wrist, elbow and shoulder.
Time 25:53....still trying to take it easy on the wrist, thus the modified weights. It's hard to believe my max DL two months ago was 250 lbs...
Watched Lance kick some serious butt this AM...those guys know a thing or two about suffering
cfwu x3 w/ reduced dips and pullups
actual BWT: 200
WOD 'BWT': 140
C: 105 (all power cleans)
time: 26:54...wow. definitely improving but im still a little bummed how far off my real BWT i am.
congrats to anyone who completes this as Rxd.
DL: I tried 285, but my body knew that it wasn't going to be able to complete 10 reps. Went down to 225. Before I finished, I went to 185.
Cleans: I used 145, which was the right weight according to the WOD. Dropped to 115 before it was all said and done.
Bench Press: 190 as prescribed. Nothing broken.
Most of the DLs and the CLs were broken.
Linda(3 bars of death)
bodyweight 195 lbs.
DL 300 lbs.
BP 200 lbs.
Power Clean 150 lbs.
Time was 23 :56 PR by 35 secs.
I love this w/o(3rd time)
I have never done an unmodied Linda, but this is the closest I have come.
DL 185 (instead of 250)
All sets broken down to about 5.
Even with the lower weight, the deadlifts were the worst part.
Bench Press: 165
Power Cleans: 125
Anyone get the plate# off that bus that hit me and left me there in a puddle of sweat??!!
All DL's broken, BP unbroken,PC some broken. last time DL 205,BP 165,PC 80,I'll take it!!
I meant unmodified not unmodied.
DL 235 - as Rx'd
BP 135 - 87%
C 117.5 - as Rx'd
30 seconds longer this time around compared to last. I was beat coming into this one and I felt it. I think it's time to commence scale back week.
-Road March for 1hr w/ 55 lb, 10 flight stair run
800 mg Ibuprofen
I don't have the gear to do Linda as rx'd so I went this route.
One 135lb (~3/4 bodyweight) barbell.
Deadlift/Bench Press/Power Clean:
On the last rep of each set of deadlifts I'd have to walk over to my squat stands (a couple of steps) and shrug/heave the weight onto the lowest pegs. Then I'd drag the bench over. When I finished the BP set I would move the bench against the back wall out of the way and lift the weight back to the ground (my weight room is really small).
I don't know if this is as rough as an umodified Linda but it took me forever and it was a good 45 minutes before I was fully recovered.
BTW, a lot of these sets were broken into 2 (DL,BP) or 3 (PC) sets but the breakage was less in the second half than in the first.
Boy, this sure was a killer!!! Had to get into the gym extra early to set up the three bars.
BW = 165
Deadlift: 250# (had to drop it to 230# after 1st set)
Bench Press: 165#
Power Cleans: 125#
Deadlifts proved to be the limiting factor in this workout. Back got tight and grip was failing frequently. Only deads were executed in broken sets.
Swimming and drills + 100 "Pool-Muscle ups"
LSD ~ 60 min.
Reps DL BP CL
10 165 155 115
9 165 155 115
8 155 145 115
7 155 145 115
6 155 145 115
5 155 145 115
4 155 145 115
3 155 145 115
2 155 145 115
1 155 145 115
BW% 100% 94% 70%
reduced weight after 2nd round
BW% 94% 88% 70%
bw = 208#
weights: 275# deadlifts, 205# BP, 155# cleans
dl-7/3, bp-10, cl-7/3
7/2, 9, 6/3
8, 7/1, 7/1
7, 6/1, 7
6, 5/1, 6
5 5 5
4 4 4
3 3 3
2 2 2
1 1 1
holy monkey, this is my second shot at Linda and I can't close the deal...
GOT SETS OF 10,9,8,7,6,5 complete and the gym shut down on me, who knew the gym closed at 5pm on a Saturday.
TIME: 24:34 for what I completed.
CL-135 -Tried 185 but didn't work out too well so I had to back it down a bit.
Brand X workout
3 rounds for time:
Clean & Jerk @95 (big dogs) x21
5 muscle ups.
What I did:
2 rounds 400M run
C&J @45 x21
25 pull ups (band assist, no box), 25 dips
short 10 pull ups on round two - I was fried.
I was able to get 3's and 2's on many of the pull ups with the band assist. However it took me 35 minutes to do 1 round and over an hour for the both rounds.
BW = 167
DL = 225
BP = 150
power clean from floor = 115
It took about an hour and 20 minutes, which is more than twice as long as last time, but I was working with Max and we kept switching weights and letting other people work in, plus my bench press still sucks. Anyway, we did it.
AM: 5K Trail run with Dave... Time ~29:40... 4 challenging hills, 1 fall, No injuries
C : 120
cfwu X 3
deadlift - 225, bench - 155, clean - 115
cfwu X 3
This workout effing crushed me! If there are people who read the comments and don't post, start posting! I find that posting and trying to get competitive times helps you push through workouts. Everyday nausea is fun!
I wasnt able to do this last time does any one know the date for the time before last...
linda= 30 min.
power clean 125 using too much arm for this 1 and not enough legs. Pulling way to much.. I was able to set up 3 bars in a commercial gym today.. and no interuptions at all..someone was doing heavy squat snatches, I asked him to look at my power clean form which I knew I was using to much arms, info I got was good.. Need to really practice oly. lifts.. oh bwt:170
BWT: 175 - Linda in 37 min.
BP: 165 (no spotter)
Ending my first week of CrossFit and also a rank novice at OL
morning - 40 min jog, estimated 3+ mi.
Power Clean 95
had to use the same bar for DL and Cleans so I had a lot of switching to do. Required an additional 10 lifts of 225 on to the rack and 10 lifts of 225 off of the rack
Definitely could have gone heavier but first time out with the girls I want to make sure I don't get hurt. I definitely worked up a good sweat. Now time for a nap.
So I went ahead and "set up three bars and storm through for time." 50 minutes later...
Benches were no problem at all, cleans I broke a little, deads I broke ALOT. I think this is the hardest WOD I've done so far. And the bench and DL are two of my stronger exercises. Nice one, thanks.
Workout 1 of PMS-III
Deadlift 165, bench 115, clean 80
18:57 - about a 2 min PR. Nothing like a little Kelly-motivation!
DB BP 150
22:26.99, nothing broken
I can't wait until I can do this one w/no mods
BW 145, had to drop all weights
Tracy BW 138
Stopped DL at 7 because my back started to feel it and my form had gone. Reps after one with the CL were hang squat cleans. Took near an hour. I was soaked through when done even thought the gym is AC. That is one butt kicking workout. To do that as RX in under 1/2 hour is my goal for the year.
Workout 1 of PMS-III
Deadlift 185, bench 120, clean 85
13:59 - PR with more weight (and more bwt...) thanks to Lynne cueing me on the time - would have been 14:03 and mad otherwise!
Time 90 minutes
Deadlift: first 3 sets @ 275; last 7 @ 225
Bench: First 8 sets @ 185; last 2 @ 205
Clean: first 4 sets @ 135; last 6 @ 115; last 3 were clean and press
Brutal and broken.
Thanks, Erik, for that run . . . very nasty. Unlike you, I didn't do Linda yet (maybe tomorrow).
Still to angry at my newfound inability to deadlift. Previous Linda times were looking downright respectable before DL injury. My ego can't take the hit today of having to go back to square one.
Did "Jonesworthy" instead at the full weight. Turns out that didn't help the ego either. I still can't believe Josh Everett did this in under 13 minutes. Insane. Me- 27:43. BTW- 150.
DL 65% of BW
BP 90% of BW
C 55% of BW
Couldn't handle the R'd %s.
Felt like my chest was exploding.
WoD BW: 130
Deadlift: 195, dropped to 185 during "6" set"
Bench Press: 130
Clean: 100, dropped to 85 during "8" set. (First time ever doing cleans, and it took a while to get the hang of them.)
Time: 55 minutes.
Other than weight substitutes shown above... done as Rx'ed. Not too bad for day three, I guess.
I'm in the same boat as you. Deadlifts felt glued to the floor. Worse they've ever been. So much so that I actually "gave up" which was very embarassing. I stunk the gym up!! First time I've ever given up on a Crossfit workout.
Terrified at the thought of herniating a disc again.
Did three rds, 10-9-8 then left the gym disgusted with myself
It felt like I had never deadlifted before.
Bodyweight = 140lbs
Deadlift: 175lbs (125% bodyweight)
Power Cleans: 105lbs
Beat my last time by ~7 minutes, plus I did 25% more weight on DL. Surprisingly, the deadlifts were the easiest exercise, and the bench the hardest. Everything was broken to some extent or another, with the bench press being just absolutely miserable.
Time : 50 brutal Minutes.
Deadlift :225 pounds : I tried using a trap bar for deads for the first time . I'm not sure if I prefer it to the bar yet, as it's hard to be sure form is right.
Power Cleans : 115 pounds ( bad form) Untill rounds of 5 reps started , switched to 95 pounds (better form). Next time I'll start with 95 untill form improves.
I did this at 85% scaled down from prescribed, which is more than last time of 75% scaled down. This was my own PMS workout though...Pre-Meditated Steve killer! Deadlifts were the most weight I'd done for this many reps and hurt. Bench & clean were OK.
BWT 155. DL 200, BP 130, Clean 95. Time 29:49.
weight at 175 lbs
deadlift w/ 2 kettebells at 65lbs each
benched 175 lbs
cleans w/ 2 kettlebells at 65lbs each.
from the kb cleans i received to open water sores and my hands hurt. but i finished and feel great. at 1 hour it took me.
DL:305 BP:205 SC:155
58:00 as Rx'd, no modifications, cleans were full squat. Only had 2 bars, time includes changing weights between the DL and the SC every round.
Just want to give a big shout out to Jeff and Mikki Lee Martin and all the great folks at Brand X Martial Arts for a truly awesome Crossfit WOD today. I had the good fortune to practice my muscle-ups on some real power rings, got a great lesson on improving my cleans, and got to connect with the CF family. Awesome! If anyone reading this lives in San Diego county, you owe it to yourself to get over to Ramona and let Jeff help you cough up some lunch. I just wish I lived in Ramona now.
Oh yeah. The WOD. Jeff ran me through three rounds of:
Run 400 m
21 Reps of Clean and Jerk (just did the bar)
5 Muscle-ups (practice)
Wow. It laid me low and it was a blast. Jeff was kind enough to not time me. :) See you real soon, Jeff.
Oh yeah. Got some pointers on my pull-up kip, too.
And I swung a real kettlebell for the first time.
It's a playground in there, I tell you. An evil, evil playground.
nice work, Jay...those are the weights i want. its only a matter of time...
1st Date with Linda: (Modified)
DL: 225 (Should have been 340)
BP: 205 (Should have been 225)
C : 135 (Should have been 170)
TIME: 55:57 Holy smokes! All sets broken.
So, Hakim and I figure that we're going to get a little bit of Olympic Lifting coaching. For an hour work on the Snatch and C&J with the coach. Hour is up, and we move on to Three Bars of Death! The coach looked at us like we were nuts. Left the lifting platforms shaking his head. It's been more than a year since we've been to a formal gym. Although it was a slow gym morning, we did receive many odd looks.
Time ~ 20 mins (modified for both of us).
A nice way to start a week's vacation!
51:34 as rx'd (with additional BP wt)
(scaled up BP to 225 other wts as rx'd) 280/225/140 BW 188. I wanted to quit several times during this workout, my abs were really sore from the L-pullups yesterday. Scaling up BP was no big deal, neither were cleans but DL's were tough for me. DL sets broken but not BP or cleans.
Earlier in the day got my first sloppy muscle ups on playground equipment where my son was getting ready to play soccer. After workout moved ~500 lb landscape rock to the front yard, broke wheel barrel in the process but got it done. do sandbag tomorrow if I can...
I am so stoked I was hoping to get under 30. My last time was 30:01. I have been doing crossfit since August of last year and my bmi Has decreased by 6% and my strenght has gone up cosiderably. My first linda ever was 56 minutes. I am a believer.
Thank you crossfit.
Completed rounds with lower weights for clean and dead-lift. Bench press was 100% BW.
On a side note - I have not specifically practiced push-ups or bench-press other than the WoD prescriptions. I always warm up with the CF warmup which includes dips (ring-dips for me). Today, with the bench-press, I hit a PR by not breaking up any of the 10-9-8-etc. 5 weeks into CF, I'm seeing my first tangible strength gains - Thanks coach!
DL 155 lbs
sub 50lb db for bench
clean 75 lbs
225 dead (1.1 bodyweight)
175 bench (4/5 bodyweight)
135 clean (2/3 bodyweight)
Lots of racking and reracking of plates.
Stick a fork in me...I'm done.
Unbroken, this was tough ugh!
275 dead lift, dropped to 245 after set 4
Unbroken, though I did rest a little between sets...I love this.
265 lbs DL
Only had one bar, so for the sake of our sanity, we did 135 lbs for both bench and deadlift, and then dropped it to 95 lbs for the cleans.
Time was impossible to gauge using one bar for 2 people. Just wanted to record weights for next time.
only had one bar so had to mix it up a little. decided on a weight 225 for DL and BP. It worked because my DL is weak and bp is strong. then I did 55lbs db swings. had a friend help, though he thought I was crazy and wouldn't do it with me, to move the bar after each work out. even with all that extra movement and the energy to move around that 225, got 3 exercises with reps as rx'd in 30:21. I was going hard, it was motivating me that my friend thought I was nuts. He said "now I know your nuts" after I met "little pukie" again....
oh yeah my BW is 192 lbs...
Did this one today as I didn't have time yesterday. 29:24, with the modification that I used 225 for the deadlifts, 185 for the Benches, and 135 for the Power Cleans. I weigh 240.
I don't normally like to modify workouts, but I wanted a challenge today, and not a deathmarch where I was constantly on the edge of injury. It was still a good workout. I'll gradually work my way up, and hopefully my weight will work down. Maybe one day, we'll meet in the middle, where the monkey is.
I did Deadlift: 277 / Bench press: 185 / Clean: 135 My bodywieght is 250, but with out the extra 20% body fat I should probably be around 185.
At the one week mark doin the crossfit thing, and everyday has been new form of torment, its great.
Power Clean: 135lbs
Time: about 40 min (I was nice and shared a bar with another guy, figured I had three, it was the right thing to do, time was 46min, figured I spent about six min waiting on him)
All sets unbroken except the second set of DL, had to get my straps, the grip couldn't take the heat.
Didnt make it on this one. I think me and Jose mayhave overdone it by doubling up yesterday. Did 10, 9, and most of 8 before we both decided that we were going to get hurt if we continued.
John BW 200
Jose BW 175
Bit off a lot more than I can chew.
DL 295 switched to 265 in the first set, than to 225 in the fourth
BP 195 switched to 185 in the fourth set
Even with the mods 63:54. At the end all of my benches were singles.
first things first:
lynne and kelly, you two never cease to inspire. truly awesome times!
it was way too crowded in the gym to give up the
squat rack to the curl-monkeys, so i subbed
overhead push press for bench.
BW = 165#
time = 49:59
i'm really disappointed with the time.
seems like this wod keeps getting worse for me.
grip is a constant issue, and 3 hours in a rock climbing gym yesterday didn't help.
Had to substitute dumbells. Weight=160#
Not up to the WOD weight levels, but enough to make me sore for a few days.
BW = 184
"Linda" with the following mods:
DL's @ 225lbs
BP's: 185 for the 10 reps and 7 of 9 reps
175 for 2 of 9 reps and 8 reps
165 for all remaining rounds
Cleans: 135lbs all reps
Total time: ~ 40:00 minutes (I didn't start the clock until after the first 5 for the 10 reps of DL's.)"
Modified for power
time = 23:36, about a minute improvement.
Modified/subs - have new stitches in right forearm and butt cheek(don't ask)
Cleans= hang/power w/ 12lbs. bar
bwt: 170... lifting partner weighs 185 so I kept with his weights
DL: 275# broken sets at 7--> 5
bench: 185# all unbroken
cleans: 135# broken sets from 7--> 5
Didn't have a watch, but we thought we finished around 30 minutes. This routine is a dark gem.
Sandy: 17 minutes (105 snatch, 185 dl, 115 bench)
Darlene: 25 minutes, same weight
OMG I quit CF after this workout geez
how in the world did anyone do it under 25 min..studs wow pukie got me,Rhabdo was in the mist!
Man I sucked today. Tried going to full weights as Rx'd(close anyways)
Anyways I cheated today and ate a steak and cheese about 4 hours before workout. That didn't help at all. Anyways my back started to hurt and I just wasn't feeling it today, so I only did sets 10,9,8, and 7. Took 22 minutes. Next time
went easy lower back tight
only last 5 rounds 5,4,3,2,1
based weight on 150lbs
Sunday evening at the 24 Hr Fitness... pulled it off though.
Tres Barras de Muerte!
Clean- 135 almost all broken.
33:16 kicked my ass
This workout caused much pain, which I assume is good. I had to go a little light on the dead lifts (wimpy, I know), and I still had broken sets after the first two.
Bench 205 (should of going to 215lbs)
Power Cleans 155lbs
Heart was a racing, back was aching, can't wait to do it again next year. Bill
Deadlift: 225 (instead of 270)
Bench Press: 165
bdywt - 160
Dl - 240
Bn - 160
PC - 120
I've been doing the WOD's for about three weeks now...first time posting. This seems easier than a training log.
DL 330 Bench 225 Power clean 165
First set seemed good...second was like molassess...third broken...etc etc. Grip was failing at 5 reps even with hook grip on cleans and over under on deads. Finally finished in 42:30. It was great!
Bench 145 (went to 135 on 3rd set)
Was not feeling it today… 23:32 (2 minute increase from last time..but was going heavier..
Next time keep bench at 135, go to 205 on deadlift and 110 on cleans
First time ever trying a WOD, so please don't laugh...
(horribly low weights, but tough for me)
Time: 57 minutes (rounded up, was 56 and some change)
Since someone was on the power station, I did the Six Dumbbells of Suffering. I am still getting strong enough to use Rx'd weights, so they aren't exact %ages but were right for me.
Incline Bench Press: 60's
Time: about 25 minutes. The Cleans could have been heavier, but I wanted them to be fast and with good form. Also had to take a 30 second break after every round in the first half. Man that thing is killing. Did elliptical for cardio afterwards
BW = 160 (lbs)
DL - 235
Bench - 135 (still not able to get to BW)
CL - 135
TIME = 22:27
I moved recently, so it's been a while since I've posted. I don't have regular access to a gym due to location and time constraints, so I fit gym trips in where I can. Last time I messed around with Linda, I got a pitiful ~32:00 due to poor intensity and distractions. This time I powered through w/o stopping and got a much improved time (about 10 mins). This was also down about 1:15 from my April attempt.
Driving... driving... driving. Stopped at rest stops and did joint mobilty, one legged squats, and pullups off of anything I could get a finger hold on.
23:53. Loads were one-half those prescribed for my bodyweight. Will add 10 pounds next time.
BW = 155
DL = 225 = 150%
BP = 135 = 87% (couldn't handle full BW for that many reps; did this as incline press (flat bench was occupied))
Clean = 115 = 75%
Time comparable to previous dates with Linda
35 min as rx'd...
Nathan: Don't cringe, we all started somewhere. The fact that you're doing it is the #1 thing . . . keep at it, and many, many good things will follow.
No net access (July 23)
Did three rounds for time:
3 min heavy bag - full contact all out
21 Clean and Jerk 95lbs
C&Js kill me!
Sub'd push press / split jerks for bench press
2:15 faster than April workout with 25# increase on DL.
Grip strength was limiting factor.
My first Linda with 3 bars!
10-9-8-7-6-5-4-6 reps of the triplet:
Deadlift: 280# (1.5x) previous w/225# on 4/20/05)
Bench press: 185# (1.0x) previous w/ 165# on 4/20/05)
Clean: 135# (0.73x)same as 4/20/05
TOTAL TIME=51:02 (previous=36:00)
Big increase in time-to-complettion but real happy to have garduated to a Rx'd Linda!
31:20. Bummer, 3 minutes slower than last time using same weights. Typhoon off the starboard beam is making the air so humid everything is heavier. Just looking at the 3 bars o' death makes me sweat. The horror the horror...Excuses excuses.
Still, lots of fun. It doesn't have to be fun...
Only got through the round of 5 today in 36:25. At that pace, I was heading for a serious loss of time compared to my best. BP letting me down again - seem to have lost a lot of strength there...
oak-town affiliates doing this a few days late. took 1 hr, 25 mins for all 4 of us to finish. i had to show them form on dl & clean, and it took time for them to figure out weights to use. used less than rx'd, except on bench. i used 260 for dl, 175 (bw) for bench and 130 for cleans. found no gloves best for dl, but sacrificed callouses on both hands.
Just under 24...used a wall clock. Almost 3 minutes better than last time.
Trap bar dl = 275
Bench = 185
Clean = 135 (mixed hang and power)
Felt strong. Only a few broken sets for grip.
DL: 185 (had to go low, can't bend knee much right now)
Time: 21:00 minutes
36 minutes 7 of 10 rounds
80lb db press
BW 159 lbs
Bench press with 176 lbs
Cleans with 132 lbs
Deadlifts with 264 lbs
only finished through the round of 6 reps because of time constraints
BWt = 150 lbs.
DL 205 lb.
Bench 115 lb.
Clean 115 lb.
30:35 through round of 6
Used two bars, changed plates for DL and Cleans. Most cleans were power from the floor. Just couldn't get my wrists to turn over and rack and get a squat in. Need lots of work here still, even after 9 mos. of CrossFit. BP unbroken, so too light. Cleans too heavy for good form. DL felt pretty good but were broken sets (in 2s to 4s), switched grips.
Notes for next time: Should have gone DL 185, BP 135, C 95. Forgot to warm up DL and first few felt weird in the back. Gotta watch out.
20:00 minutes eludes me.
Everything unbroken rounds 10-9-8 and then from 4 down.
could not perform 10x-1x as Rxd with attempted weight. instead of moving weight, performed Rxd from 7x-1x. will drop weight next time and work on speed.
DL: 7&6=235, 5-1= 195
note: unable to use normal stance (while maintaining proper form) with Deadlift. will begin using box bar on a normal basis.
done at 85-90% of RX'd weight
BW 162# (just weighed in, have lost muscle mass during shoulder injury)
BP 140# (135# sets 1&2)
clean 105# (power)