July 23, 2005

Saturday 050723


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.


Enlarge image

Chapman Racks, Power Rings, Sport Specific Training: CrossFit

Posted by lauren at July 23, 2005 5:51 PM


Comment #1 - Posted by: Steve HB at July 22, 2005 6:45 PM

SST - we're definitely not in 24 Hr. Fitness Toto

Comment #2 - Posted by: Rob M. at July 22, 2005 6:51 PM

i only have 1 bar

Comment #3 - Posted by: Cliff V and John V at July 22, 2005 7:08 PM

The Three Bars of DEATH!!!

Comment #4 - Posted by: ediddy at July 22, 2005 7:15 PM

I'm bummin'...I can't do this one until Wednesday (vaca and equipment challenged). Did Cindy today. Can't wait for Linda!!

Comment #5 - Posted by: kramer at July 22, 2005 7:24 PM

Are the cleans from the floor every time or hang cleans?

Comment #6 - Posted by: Jesse S at July 22, 2005 7:27 PM

Woo-hoo! 3 BoD for PMS-III! Thanks, Coach!

Comment #7 - Posted by: Lynne Pitts at July 22, 2005 7:28 PM

I cant run faster than Rhabdo!!!!!

Comment #8 - Posted by: LiL Runner at July 22, 2005 7:29 PM

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.

Comment #9 - Posted by: Tony B. at July 22, 2005 7:32 PM

Gonna be a goodin!

Comment #10 - Posted by: LiL Runner at July 22, 2005 7:34 PM

I won't be able to do Linda with three bars together probably. I'll see what I can or cannot do.

Comment #11 - Posted by: Kris at July 22, 2005 7:53 PM

Wow that SST is a nice setup.

Comment #12 - Posted by: tombrose at July 22, 2005 8:03 PM

Hi all,
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.
Until 050801...

Comment #13 - Posted by: Jonathan Jensen at July 22, 2005 8:04 PM

That picture had to of been taken in Valhalla for no gym like that could truly exist...

Comment #14 - Posted by: Troy Archie at July 22, 2005 8:26 PM

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???!

Comment #15 - Posted by: timM at July 22, 2005 8:54 PM

You gotta be kidding me.

Comment #16 - Posted by: PaulM at July 22, 2005 9:08 PM

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.

Comment #17 - Posted by: timM at July 22, 2005 9:48 PM

Good point... I would agree with that. Now, to go hurt myself. Will post time later.

Comment #18 - Posted by: Vince at July 22, 2005 9:58 PM

2 mile run

Linda with 95lb clean, 160lb bench, 150lb deadlift

10 rounds of max rep pull-ups
36 L-raises
36 back extensions

2hrs +/-

Comment #19 - Posted by: Vince at July 23, 2005 1:58 AM

todays workouts
50km ride
modified Linda
deadlift 70kg
ring dips
clean 50kg
only had one bar so i had to change weights each set.
really enjoyed this workout

Comment #20 - Posted by: Stephen R at July 23, 2005 4:14 AM

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.

Comment #21 - Posted by: Lynne Pitts at July 23, 2005 4:20 AM

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. :-)

Comment #22 - Posted by: MikeY at July 23, 2005 4:23 AM

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!

Comment #23 - Posted by: MGV35 at July 23, 2005 4:57 AM

Nice to see some of CrossFit at the NSCA expo.

Combination moves and Rhabdo!


Comment #24 - Posted by: Neal at July 23, 2005 6:23 AM

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.

deadlift 60kg
bench 40kg
clean 30kg

time 20m

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)

Comment #25 - Posted by: NickT at July 23, 2005 6:42 AM

Is it better to do this with a weight that you can do all the way through or start heavy and then go lighter?

Comment #26 - Posted by: RyanA at July 23, 2005 6:59 AM

bw = 165

deadlift 250
bench 115
clean 125


Comment #27 - Posted by: paulw at July 23, 2005 7:02 AM

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.

Comment #28 - Posted by: steve72 at July 23, 2005 8:01 AM

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

Comment #29 - Posted by: stokedaddy at July 23, 2005 8:06 AM

No access to one bar, much less three today...

did Fran from eariler this week and then

100 DB(50#) Swings
100 Situps
30 OH Squats (15# DB)
100 Situps
50 One Arm Snatchs(45#, each arm)
100 Situps
25 Burpees
100 Situps
total time: 28:26

Hopefully I will make to CF NYC tomorrow AM.


Comment #30 - Posted by: Murph at July 23, 2005 8:24 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.

Comment #31 - Posted by: Keith W. at July 23, 2005 8:29 AM

After yesterdays workout which sucked for me, I was wishing for some heavy weight work. Watch out what you wish for!

Comment #32 - Posted by: Maximus at July 23, 2005 8:37 AM

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.

Comment #33 - Posted by: dickcostolo at July 23, 2005 8:37 AM

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.

Comment #34 - Posted by: Michael at July 23, 2005 9:01 AM

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... ;)

Comment #35 - Posted by: Cesar. at July 23, 2005 9:20 AM

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#)
Cleans 80#

1 hour 15 minutes approximately

Comment #36 - Posted by: RyanA at July 23, 2005 9:25 AM

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...

Comment #37 - Posted by: Laird at July 23, 2005 9:27 AM

oh, and my time was 20 min approx

Comment #38 - Posted by: Laird at July 23, 2005 9:28 AM

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.

Comment #39 - Posted by: Norma at July 23, 2005 9:54 AM

BW: 165
Deadlift: 225lbs
Benchpress: 165lbs
Cleans: 115lbs.

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!

Comment #40 - Posted by: Wade W. at July 23, 2005 10:08 AM

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

Deadlift 120kg
Bench 22.5kg dumb bells
Clean 60kg

Comment #41 - Posted by: DavidE at July 23, 2005 10:12 AM


Time 23:50

Comment #42 - Posted by: DavidE at July 23, 2005 10:12 AM

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!

BW: 225
DL: 275(Modified; 345 would have been a joke!)
BP: 225
PC: 170
Time: Approx 28min

Looking forward to the beautiful pain tomorrow.

Comment #43 - Posted by: Sergio C. at July 23, 2005 10:22 AM

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)

Time: 45:15

-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.

Comment #44 - Posted by: David B. at July 23, 2005 10:23 AM

This one is a killer.
25 minutes

Comment #45 - Posted by: Paul Peterson at July 23, 2005 10:23 AM

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

Comment #46 - Posted by: Wayne at July 23, 2005 10:39 AM

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?


Comment #47 - Posted by: Matt Kight at July 23, 2005 10:44 AM

Circuit fashion- takes all the total body rest out of the equation...hehehe

Comment #48 - Posted by: Kalen M. at July 23, 2005 10:54 AM

"linda" -tomorrow-will post when completed
today-5 rounds
400meter run
135lb squat 20 reps
22:51-long transition-approx 50 meters-indoor gym-the rack and treadmill were far from each other.

Comment #49 - Posted by: dan santini at July 23, 2005 10:55 AM

Matt Kight, it means do 10 DL, 10 bench, 10 clean, then 9 DL, 9 Bench, 9 clean etc.

BW 155
Deadlift 135
Bench 155
Clean 135
Time: 33:46

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.

Comment #50 - Posted by: Phillip at July 23, 2005 11:08 AM

Thanks for clarifying Kalen & Phillip, I'm still not sure if this is good news or bad news though... :-)

Comment #51 - Posted by: Matt Kight at July 23, 2005 11:15 AM

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)
Bench 225(10-1)(
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.

Comment #52 - Posted by: Andy S at July 23, 2005 11:16 AM

BW 160
Deadlift 225
Bench 145
Clean 110
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

Comment #53 - Posted by: Mike Theesfeld at July 23, 2005 11:53 AM

cfwu x3 w/ reduced dips and pullups

actual BWT: 200
WOD 'BWT': 140
DL: 205
BP: 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.

Comment #54 - Posted by: ediddy at July 23, 2005 11:56 AM

BW 188

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.

Time 57:45.

Comment #55 - Posted by: Kris at July 23, 2005 12:23 PM

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)


Comment #56 - Posted by: JTinch at July 23, 2005 12:23 PM

28:24 Modified

I have never done an unmodied Linda, but this is the closest I have come.

BW 165
DL 185 (instead of 250)
BP 165
C 125

All sets broken down to about 5.

Even with the lower weight, the deadlifts were the worst part.

Comment #57 - Posted by: Ahmik at July 23, 2005 12:42 PM

BW 162lbs
Deadlift: 245
Bench Press: 165
Power Cleans: 125
Time: 48:58
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!!

Comment #58 - Posted by: Mel Jenkins at July 23, 2005 12:44 PM

I meant unmodified not unmodied.

Comment #59 - Posted by: Ahmik at July 23, 2005 12:45 PM

Time 29:00
BW 155
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.

Comment #60 - Posted by: Troy Archie at July 23, 2005 1:01 PM

-Road March for 1hr w/ 55 lb, 10 flight stair run
-1000m swim
-WOD Linda,Linda,Linda
BW 173
DL 225
BP 185
C 135
800 mg Ibuprofen

Comment #61 - Posted by: RB-Miami at July 23, 2005 1:05 PM


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:

Total: 155/105/55

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.

Comment #62 - Posted by: DaNewf at July 23, 2005 1:41 PM

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.

Comment #63 - Posted by: DaNewf at July 23, 2005 1:46 PM

Boy, this sure was a killer!!! Had to get into the gym extra early to set up the three bars.

BW = 165

WOD: Linda
Time: 19:23

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.

Comment #64 - Posted by: arob at July 23, 2005 1:55 PM

Time: 30:11


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%

Comment #65 - Posted by: John Messano at July 23, 2005 1:59 PM

time: 39:06
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

Comment #66 - Posted by: nisei at July 23, 2005 2:12 PM

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.

Comment #67 - Posted by: stokedaddy at July 23, 2005 2:15 PM

Wow. 1:20:03


CL-135 -Tried 185 but didn't work out too well so I had to back it down a bit.

Comment #68 - Posted by: Adam B at July 23, 2005 2:23 PM

Brand X workout
3 rounds for time:
400M Run
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.

Comment #69 - Posted by: laurar at July 23, 2005 2:31 PM

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.

Comment #70 - Posted by: Sam L at July 23, 2005 2:45 PM

AM: 5K Trail run with Dave... Time ~29:40... 4 challenging hills, 1 fall, No injuries

PM: Linda

BW: 155
DL: 235
BP: 155
C : 120

Time: 27:15

Comment #71 - Posted by: Erik at July 23, 2005 2:56 PM

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!

Comment #72 - Posted by: dan at July 23, 2005 3:09 PM

I wasnt able to do this last time does any one know the date for the time before last...

linda= 30 min.
d/l 185
bp 135
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

Comment #73 - Posted by: dennyy at July 23, 2005 3:18 PM

BWT: 175 - Linda in 37 min.
DL: 255
BP: 165 (no spotter)
CL: 125

Comment #74 - Posted by: Rick Ihrie at July 23, 2005 3:25 PM

Ending my first week of CrossFit and also a rank novice at OL

morning - 40 min jog, estimated 3+ mi.

BW 236

DL 235
BP 135
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.

Comment #75 - Posted by: EMelton at July 23, 2005 3:33 PM

So I went ahead and "set up three bars and storm through for time." 50 minutes later...
BW: 185
DL: 275
BP: 185
Clean: 135
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.

Comment #76 - Posted by: JB at July 23, 2005 3:58 PM

Workout 1 of PMS-III
bwt 109
Deadlift 165, bench 115, clean 80
18:57 - about a 2 min PR. Nothing like a little Kelly-motivation!

Comment #77 - Posted by: Lynne Pitts at July 23, 2005 4:09 PM

bwt 214
DL 205
DB BP 150
PC 120
22:26.99, nothing broken
I can't wait until I can do this one w/no mods

Comment #78 - Posted by: chase z at July 23, 2005 4:13 PM

BW 145, had to drop all weights
DL: 134
BP: 85
CL: 75
Time: 21:05

Tracy BW 138
DL: 65
BP: 45
CL: 20
Time: 26:41

Comment #79 - Posted by: Seb & Tracy at July 23, 2005 4:15 PM

BW 190
DL 185
BP 135
CL 95

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.

Comment #80 - Posted by: Christian H. at July 23, 2005 4:19 PM

Workout 1 of PMS-III
bwt 120
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!

Comment #81 - Posted by: Kelly Moore at July 23, 2005 4:20 PM

Bodyweight: 185
Bodyfat: 22%
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.

Comment #82 - Posted by: Maximus at July 23, 2005 4:28 PM

Thanks, Erik, for that run . . . very nasty. Unlike you, I didn't do Linda yet (maybe tomorrow).

Comment #83 - Posted by: davidjwood at July 23, 2005 4:46 PM

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.


Comment #84 - Posted by: Dan Silver at July 23, 2005 4:50 PM


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.

Comment #85 - Posted by: Jamie W. at July 23, 2005 5:18 PM


BW: 180
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.

Comment #86 - Posted by: Michael at July 23, 2005 5:18 PM

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
bodyweight 254lbs

deadlifts 390
bench 260
clean 195

It felt like I had never deadlifted before.


Comment #87 - Posted by: steven stackpole at July 23, 2005 5:20 PM

Bodyweight = 140lbs
Deadlift: 175lbs (125% bodyweight)
Bench: 140lbs
Power Cleans: 105lbs
Time 28:33

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.

Comment #88 - Posted by: David Knutzen at July 23, 2005 5:25 PM

BW: 150
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.
Bench:150 pounds
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.

Comment #89 - Posted by: Joseph_B at July 23, 2005 6:08 PM

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.

Comment #90 - Posted by: Steve S at July 23, 2005 6:26 PM

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.

Comment #91 - Posted by: andy stolarik at July 23, 2005 6:56 PM

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.

Comment #92 - Posted by: Jay M at July 23, 2005 7:56 PM

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.

Comment #93 - Posted by: Ronnie at July 23, 2005 8:02 PM

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.

Comment #94 - Posted by: Ronnie at July 23, 2005 8:05 PM

nice work, Jay...those are the weights i want. its only a matter of time...

Comment #95 - Posted by: ediddy at July 23, 2005 8:11 PM

32:22 BW185
dead 300
benchpress 185
cleans 150

Comment #96 - Posted by: PFEIFER at July 23, 2005 8:27 PM

1st Date with Linda: (Modified)

BW: 225
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.

Comment #97 - Posted by: T. Cam at July 23, 2005 8:34 PM

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!

Comment #98 - Posted by: marianne (aka Wife of Hakim) at July 23, 2005 8:45 PM

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...

Comment #99 - Posted by: craigv bwt 188 at July 23, 2005 9:15 PM

bwt 168

dl 255
bp 170
pc 130

Time 18:54
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.

Comment #100 - Posted by: T.Rain at July 24, 2005 12:03 AM

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!

Comment #101 - Posted by: SethO at July 24, 2005 1:11 AM


DL 155 lbs
sub 50lb db for bench
clean 75 lbs

Comment #102 - Posted by: john l at July 24, 2005 1:55 AM

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.

Comment #103 - Posted by: MikeY at July 24, 2005 3:59 AM


bwt 205

310 deadlift
210 bench
160 clean
Unbroken, this was tough ugh!

Comment #104 - Posted by: brent c at July 24, 2005 6:22 AM


BWT 185

275 dead lift, dropped to 245 after set 4
185 Bench
140 clean

Unbroken, though I did rest a little between sets...I love this.

55 days

Comment #105 - Posted by: Justin C. at July 24, 2005 6:37 AM

265 lbs DL
185 Bench
135 Clean


Comment #106 - Posted by: KevinA at July 24, 2005 7:22 AM

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.

Comment #107 - Posted by: Neil Eldridge at July 24, 2005 7:46 AM

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....

Comment #108 - Posted by: turkish_n IZ at July 24, 2005 9:57 AM

oh yeah my BW is 192 lbs...

Comment #109 - Posted by: turkish_n IZ at July 24, 2005 9:59 AM

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.

Comment #110 - Posted by: Barry cooper at July 24, 2005 11:00 AM

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.


Comment #111 - Posted by: Michael Schmitt at July 24, 2005 11:19 AM

At the one week mark doin the crossfit thing, and everyday has been new form of torment, its great.

BW: 175lbs
DL: 265lbs
BP: 175lbs
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.

Comment #112 - Posted by: Sean at July 24, 2005 11:28 AM

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
DL 300
BP 200
CL 150

Jose BW 175
DL 245
BP 175
CL 135

Comment #113 - Posted by: J Ross at July 24, 2005 12:32 PM

Bit off a lot more than I can chew.

BW 195

DL 295 switched to 265 in the first set, than to 225 in the fourth
BP 195 switched to 185 in the fourth set
CL 145

Even with the mods 63:54. At the end all of my benches were singles.

Comment #114 - Posted by: Paul Si at July 24, 2005 2:08 PM

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#

"linda" (mod):
deadlift 255#
pushpress 135#
clean 135#
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.

Comment #115 - Posted by: JC at July 24, 2005 4:07 PM

Deadlift 70#
Bench 100#
Clean 50#

Had to substitute dumbells. Weight=160#

Time: 20:00
Not up to the WOD weight levels, but enough to make me sore for a few days.

Comment #116 - Posted by: J Jones at July 24, 2005 5:01 PM

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.)"

Comment #117 - Posted by: B_White at July 24, 2005 5:02 PM

Modified for power

BW= 178


time = 23:36, about a minute improvement.

Mike Donnelly

Comment #118 - Posted by: rosceaux at July 24, 2005 5:19 PM

Modified/subs - have new stitches in right forearm and butt cheek(don't ask)

BW= 160lbs.

DL= 135lbs.
Dips= BW
Cleans= hang/power w/ 12lbs. bar

20 min.

Comment #119 - Posted by: Rob M. at July 24, 2005 5:25 PM

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.

Comment #120 - Posted by: Andrew Trueblood at July 24, 2005 5:32 PM

Sandy: 17 minutes (105 snatch, 185 dl, 115 bench)
Darlene: 25 minutes, same weight

Comment #121 - Posted by: Sandy at July 24, 2005 5:43 PM

OMG I quit CF after this workout geez
BW 155

how in the world did anyone do it under 25 min..studs wow pukie got me,Rhabdo was in the mist!

Comment #122 - Posted by: LiL Runner at July 24, 2005 6:01 PM

As RX"d 30:44.

Comment #123 - Posted by: romad85 at July 24, 2005 6:39 PM

Man I sucked today. Tried going to full weights as Rx'd(close anyways)
DL 245
BP 175
CL 135
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


Comment #124 - Posted by: Jeremy at July 24, 2005 7:05 PM

went easy lower back tight
only last 5 rounds 5,4,3,2,1
based weight on 150lbs
10 min

Comment #125 - Posted by: johnmcc at July 24, 2005 7:19 PM

Sunday evening at the 24 Hr Fitness... pulled it off though.

Tres Barras de Muerte!
DL- 225
BP- 185
Clean- 135 almost all broken.

33:16 kicked my ass

Comment #126 - Posted by: Steve HB at July 24, 2005 9:50 PM

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.
BW 200
Bench 205 (should of going to 215lbs)
Deadlift 275lbs
Power Cleans 155lbs

Heart was a racing, back was aching, can't wait to do it again next year. Bill

Comment #127 - Posted by: Bill at July 24, 2005 9:50 PM


BWT: 180lbs
Deadlift: 225 (instead of 270)
Bench Press: 165
Clean: 135

Comment #128 - Posted by: Rajesh at July 24, 2005 11:03 PM


First Linda
bdywt - 160
Dl - 240
Bn - 160
PC - 120

Comment #129 - Posted by: Jerry Hill at July 25, 2005 5:21 AM




Comment #130 - Posted by: Jason Fox at July 25, 2005 5:31 AM

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!

Comment #131 - Posted by: Dan Hazen at July 25, 2005 5:59 AM

Bodyweight 160lbs.

Bench 145 (went to 135 on 3rd set)
Deadlift 195
Clean 100

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

Comment #132 - Posted by: Chris Mason at July 25, 2005 9:32 AM

First time ever trying a WOD, so please don't laugh...

Bodyweight: 230
Deadlift: 70
Bench: 70
Clean: 20

(horribly low weights, but tough for me)
Time: 57 minutes (rounded up, was 56 and some change)

Comment #133 - Posted by: Nathan Martini at July 25, 2005 10:00 AM

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.

BW 180
Deadlift: 90's
Incline Bench Press: 60's
Cleans: 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

Comment #134 - Posted by: Addiroids at July 25, 2005 2:10 PM

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.

Comment #135 - Posted by: Reckdenwald at July 25, 2005 6:00 PM

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.

Comment #136 - Posted by: josh hillis at July 25, 2005 9:47 PM

23:53. Loads were one-half those prescribed for my bodyweight. Will add 10 pounds next time.

Comment #137 - Posted by: Ted Zink at July 26, 2005 5:22 AM


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

Comment #138 - Posted by: davidjwood at July 26, 2005 6:39 AM

BW: 170

Clean: 135
Bench: 170
Deadlift: 255

35 min as rx'd...

Comment #139 - Posted by: Lowell at July 26, 2005 7:28 AM

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.

Comment #140 - Posted by: davidjwood at July 26, 2005 10:22 AM

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!

Comment #141 - Posted by: C_Mel at July 26, 2005 10:36 AM


185# dl
135# bp
95# clean

mmm ouch.

Comment #142 - Posted by: brendan melville at July 26, 2005 11:55 AM

BW: 184
Sub'd push press / split jerks for bench press

DL: 225
SJ: 135
PC: 135


2:15 faster than April workout with 25# increase on DL.

Grip strength was limiting factor.


Comment #143 - Posted by: T_Sprague at July 26, 2005 12:32 PM

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!

Comment #144 - Posted by: jdg at July 26, 2005 5:21 PM

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...

Comment #145 - Posted by: JW at July 26, 2005 10:48 PM


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...



Comment #146 - Posted by: Pat at July 27, 2005 12:14 AM

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.

Comment #147 - Posted by: kevin o at July 27, 2005 4:13 AM


Just under 24...used a wall clock. Almost 3 minutes better than last time.

BW= 180

Trap bar dl = 275
Bench = 185
Clean = 135 (mixed hang and power)

Felt strong. Only a few broken sets for grip.

Comment #148 - Posted by: Kramer at July 27, 2005 10:15 AM

Bw: 155

DL: 185 (had to go low, can't bend knee much right now)

Bench: 155

Clean: 115

Time: 21:00 minutes

Comment #149 - Posted by: Russell at July 27, 2005 1:43 PM

BW: 158

DL: 160

Bench: 160

Clean: 115


Comment #150 - Posted by: TroyD at July 28, 2005 3:40 AM

36 minutes 7 of 10 rounds

80lb db press
225lb deadlift
135 cleans

Comment #151 - Posted by: Justin L at July 28, 2005 7:29 AM


BW 159 lbs

Bench press with 176 lbs
Cleans with 132 lbs
Deadlifts with 264 lbs

Comment #152 - Posted by: Jussi at July 28, 2005 8:07 AM

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.

Comment #153 - Posted by: Rene' at July 28, 2005 12:02 PM

20:00 minutes eludes me.

Bdywt 165
Deadlift 245
Bench 165
Clean 125

Everything unbroken rounds 10-9-8 and then from 4 down.


Comment #154 - Posted by: Jeff at July 28, 2005 10:30 PM

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
BP: 185
CL: 115


note: unable to use normal stance (while maintaining proper form) with Deadlift. will begin using box bar on a normal basis.

Comment #155 - Posted by: Isaac at July 29, 2005 2:34 PM

done at 85-90% of RX'd weight
BW 162# (just weighed in, have lost muscle mass during shoulder injury)

DL 225#
BP 140# (135# sets 1&2)
clean 105# (power)

Comment #156 - Posted by: Jim Howe at July 29, 2005 2:50 PM
Post a comment

Remember personal info?