October 21, 2005
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: 3/3 body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 050723.
Throw for height - Brand X Martial Arts
Ashley Weakley of Ruthless Training Concepts - CrossFit Virginia [video]
Posted by lauren at October 21, 2005 6:17 PM
Looks like a solid WOD for tomorrow, any suggestions for CrossFitters w/ just one barbell on how to attack this one?
PS - That's some impressive kettlebell work in the vid, motivating!
Last time Linda nearly killed me.
I hope to someday do Linda as Rx'd(BW 235). In one day. I'll give myself six months until I can do it. This will be my second date with Linda, and right now I'm really glad I did that 5k row today instead of doing a ME clean or push press day, which I was considering.
Tom - I would have the ALL plates you will use ready to go next to the bar so that after each movement you can add/decrease the weight quickly.
I've had a feeling for about the last 3-4 days that this one was going to make an appearance.
I'm a begginner, and I'm focusing on my form. While I'm excited to try these excersizes in proportion to my bodyweight, I doubt I will be able to do it in that proportion for the whole time and not seriously risk getting injured or just flat out quitting. What would be the smartest way to approach this and proportion the weight?
I seriously am pumped for this, I love deadlifts, and I like cleans, bench presses aren't my cup of tea (can i do push or military presses instead?) What would be a scalable fractions for all of these?
Oh and also, I remember that my absolute limit right now for DL's are 235. So let me know.
I can't wait to get to the gym tommorrow!!
Oh Ish and my BW is around 180
Any suggestions for figuring out weights for the (weak) newbies among us? I think I can get close to 1.5 BW (BW = 160) for the DL, but nowhere near bw on the bench and definitely not 120 for the clean.
Just best guess and go, ya think? Maybe 1.25, .67 and .5 or something. At least I'd have a benchmark that way.
Looks like a real doozy.
Hi Linda. Care to dance? (no cutting in, Pukie!)
sounds good TimR, thanks. The "3 bars of death", no doubt.
Three Bars of Death! I have a love/hate relationship with this workout. It's definetly not for the squeamish. Awesome vids Coach and Lauren. Keep 'em coming!
Love the "storm through for time" type directions.
Is there a difference between a "clean" and a "power clean"?
My advise for what its worth to the folks concerned about hitting the suggested weights.
Pick a "bodyweight" that you think will allow you to complete at 10 reps in all three lifts and give it a go. Looking at my journal I see that when I did this 3 months ago it took me 52 minutes to complete, so I will not be increasing the weight this time.
Answer to the question of "How much weight to use": ALL YOU CAN HANDLE!
I don't think anyone can really say what weight would work best for EACH person, so that is up to the person themself. Do what you can handle for 6 reps, then grunt and squeeze out the last 4 to complete your set of 10.
awesome snatches Ashley,
was that a 1 1/2 pood
for anyone who cant handle the weights as prescribed, the way i tackle this one is by figuring out a weight i can handle for my limiting exercise (not too easy...not ridiculously hard). for me this is the DL. so ill set a weight i can handle for that and then figure out what 'bodyweight' this corresponds to and set the others based on that 'bodyweight'.
for example, i think im gonna go with 225# DL so that puts me at 'BWT' 150. that means 150# BP and 115# C (squat clean, of course).
you could also go for the weights you can handle as prescribed and then adjust the ones you cant, but i feel like doing it my way limits me by my weaknesses, as it would be on any other WOD. the focus is on my weaknesses.
Yes, that is a 1.5 pood KB (24kg or ~ 53lbs) that Ashley is snatching.
The difference between a clean and a power clean is where you catch the bar. In a clean, you'll catch it at or below parallel (upper legs are parallel to the floor). You'll see this type of clean sometimes referred to as a squat clean. In a power clean, you'll catch it above parallel. In short, it's a matter of depth on the catch.
Check out the following video:
The video is of Sage doing a power snatch, but the depth on the power clean will be similar (i.e., above parallel).
Unless specified as a power clean, when clean is written, it usually means squat clean. Granted, there will be some form degradation as the workout goes on due to the metabolic cost of the workout.
Hope this helps.
WOW! Nice work Ashley!
How the heck am I'm going to do this without a bench? I'll figure something out.
My 3rd WOD is gonna be .....fun?! Hurtin 4 certain in SD, CA!!!! At least it'll be sunny!
Ask and ye shall receive...
Many thanks for the explanation on clean vs power clean - I'd looked at the power clean slide show and clean and jerk video under Exercises, and they looked pretty much the same, but what you said makes sense. Still leaves me with the minor problem that my attempts at anything like a squat clean will still end up looking much more like a power clean due to lack of flexibility and co-ordination!
Dohh, i subbed Linda for the WOD last Friday, looks like she's making another appearance! She can't get enough :P
Had to make some adjustments b/c I have only one barbell and my right shoulder is bothering me. Plus, to be honnest, I am not quite at the level of this wo as prescribed so:
- DL at bodyweight (using my barbell)
- 10 push-ups at every round
- 1.5 pood (24kg) one-armed db swing, each arm so (10right, 10left, 9right, 9left, etc...)
I tried to clean the dumbbell to stay closer to the spirit of the workout but swings were easier on my shoulder.
Still very challenging, lots of sweating, panting :~)
About 30 min.
That's what I like to see first thing in the morning; hot chicks training like demons.
Way to go Ashley, you make it look sooo easy!!
Coach, I'm never requesting another workout again (although.....Fran is one of my favorites)
Team Baghdad: WOD as r'xd
SPC Terry, bw 185, 27:50 (We have decided that Terry is an animal is no longer invited to workout with us)
SGT Harris, bw 175, 48:06
SSG Rose, bw 200, 43:20
SGT Norman, bw 195, 47:42
This one was killer. I think we all blacked out and one point in time. Great workout!
Ashley, great video! Wouldn't object to see some more.....
Had to change the RX, need to build strength. Linda still beat me down at 135 BP, 135 DL and 105 PC in 28:01
Going to have to find a sub, did Dan Johns 5-55 yesterday.
My first Linda, 35:00... however at only 50% of RX'd weight. Form a little off on the cleans, but still great workout.
Max. weight I own: 70
As Rx'd (minus massive reduction in weight): 20:18
Don't have 3 bars so did Elizabeth instead.
Total time: 10:52 + ???
R1: 4:11, ???; total: ???
R2: 2:59, 1:04; total: 4:03
R3: 2:06, 0:31; total: 2:37
R1: 7, 2, 1F, 3, 3, 3, 3; 7, 5, 4, 3, 2
R2: 4, 1, 2, 2, 3, 2, 1; 6, 3, 3, 3
R3: 1, 3, 2, 1, 2; 6, 2, 1
Hit the wrong button on the stopwatch and actually stopped it during the first round of ring dips. Assuming it was around 2 mins or so.
Comparing to last time, improvements all around. Last time was 18:43.
Ring dips considerably better, and fairly decent improvements on the cleans, too, although i think there were more power cleans this time than full squat cleans.
Should have done more squat cleans, of course, so will try harder next time. Will obviously see a decrease in performance, however i know it will be better for me overall (my front squat isn't terribly strong).
Hell of a workout for this 46 yr old body.
First time Linda as rx. bw = 170.
dl - 185
b - 165
pc - 95
That is one hot video. I mean that's a great snatch... ummm I mean great kettlebell form.
Did Fran today as only had a few mins spare. Got 6.49 - about 1 minute slower than last time she came up. Not surprised as haven't been with it for the last month but still not too bad. Hopefully will get back into a routine soon.
No Linda for me today...driving to St Louis this morning for Saturday's cross country GS meet and a class with Steve Cotter and Dave Whitley on Sunday. It should be a great time!
DL - BP - CL
165 - 155 - 115
98% - 92% - 68%
Time - 31:51
(last Linda 30:15 - DL.155, BP.145, CL.115)
I guess that was a slight improvement. However, I felt like I was moving through molasses.
Q.Who could have filled the gym with molasses?
A.No one, silly. The load is too heavy.
Q.Shall I reduce the weight?
A.No, I'm too pigheaded.
I'm not able to view Ashley's video...not sure why. Is there another link somewhere? Or could someone email me the clip? Thx
1st encounter with Linda
BW 172, age 57
Lots of gasping and stumbling around after early clean sets, which I now realize were power cleans
How sore will I be tomorrow?
Kelly, good luck on the cross country GS meet. I am in the St. Louis area myself. What class are you taking with Steve Cotter and Dave Whitley? The only thing I am aware of around here is a Krav Maga school.
I am glad to see "Linda" for the WOD. This workout is amazing and will let the new folks see if they can walk the Crossfit walk.
I picked a bad day for a hangover.
I usually scale weight to about 2/3, so I used a BWT=120 (actual 172).
First time doing Linda with full squat cleans, and they are rear end kickers.
bw = 165
very few broken sets (4, 5?) thought I was moving well.... 20:10, a time over 2 minutes slower
Clean is whatever unless specified I believe. Day 1 of a cycle for the 3 bars of death. Right now I have a kind of ominious feeling. Like when Shelley Duval see's Jack Nicholson's "novel" in The Shining. Remember kids. We got two more days.
This will be way too annoying with only one bar.
I'm sure this has been asked and answered before but does anyone know what percentage of a person's bodyweight is moved in a pushup? I don't have a bench and plan on loading a backpack with weights to do the bench press portion of the wod.
I did monday's workout today...first time back since our big move, and getting the stomach flu really bad. I felt like crap, but didn't throw up! :D
25 Pull Ups
50 Push Ups
2 rounds and 1 pull up in 20 minutes. Good to be back!
Dan MacD - You'll be sore tomorrow, but more so the day after. Something is sore on me every day and I've been doing this for six months now. So much so that the motto around our little CF garage is:
"If you ain't sore, you ain't doing it right"
Great vid of Ashley snatching--makes my own snatch form with the 53# look like cr*p. Also love the music--The tail end of A Perfect Circle's "Judith"--a personal fav.
Chris H., just to settle the argument...IIRC Coach posted (not too long ago) that the use of "clean" meant squat cleans, and that power cleans would be specifically designated as such.
used 185 DL (good weight)
155 Bench (too light)
135 Clean (good)
This is from WOD comments on 8/2/05:
"In my experience the hope that a powerclean will evolve to the squat clean as load increases does not pan out. What we get instead is failed powercleans with the athlete frustrated and seemingly unable to get under. From the stalled out powerclean we have to start over and teach the hip drop sans load. The powerclean bypasses the essence, challenge, and beauty of the clean which is the dramatic reversal of hip direction. Learning to instantaneously release and drop the hip is a skill that needs to be learned and practiced beginning with light loads and trained over years to heavier loads. So..it is my recommendation that the moves be viewed as distinct. I believe that Coach Burgener's view is that if the squat is just not there then we've little choice but to powerclean. He's right, but to that I'd add, "learn to squat and now!"
I recommend squat cleaning as the default clean and powercleaning only when asked and the purpose of the move is upper-body development."
Posted by: Coach at August 2, 2005 07:22 AM
Weigh yourself in the pushup position on the bathroom scale (hands on the scale) and add weight until you reach the desired load.
Murph IZ and I joined the 1000 pound club today at our gym. My 1xRMs were 455 DL, 365 Squat, and 295 bench, total 1115 lbs. Imagine my dismay 1.5 hours later when I looked at the WOD...I did it anyway:
Took me just over an hour, and I am pretty sure i wont be walking until Dec. Awesome job all of you knocking this monster out in 30 minutes.
Thanks for posting the quote regarding the superiority of the squat clean over the power clean.
The "dramatic reversal of hip direction" says it all.
The last couple of times, I've been pressed for time and didn't complete the full workout. Got all the way through it today. Still don't have the full weights but we're getting there.
BWT 82 kg
Bench 2 x 25kg dumbell
Slightly heavier dumbells than last time and full squat cleans this time.
Also managed 3 bar muscle ups in a row
BW = 155
DL @ 225 (150%)
10 pushups each round instead of BP . . . shoulder is acting very weird
(Power) Cleans @ 115 (74%)
Not my best, not as bad as I feared.
Team Ruthless Crossfit Va.
Linda as RX'd
Bdywgt= 193 lb.
DL=300 lb., BP=200 lb.,squat clean=150 lb.
time was 33:17
10 min.off PR BUT this is the first time I have done squat cleans( used to do power cleans)a BIG difference
10 - 265, 175, 135
9-1 rep sets - 225, 175, 135 Time: 42:40
First time I 'did' Linda. I've been lifting for 21 years and that's the hardest weight workout I've ever done. I had to lower my weight on the DL because 275 is my pr for a 1 rep mx. After the first set of 10 I knew I couldn't get through the workout at that weight. Bench was easy and cleans were no problem to complete, although they were hard. I have a hard time squat cleaning because it's difficult to catch the bar in the front squat groove. Do you catch with elbows down and throw them forward as you come up on the squat or do you try to catch with elbows up before you drive up on the front squat? Thanks for the advice in advance.
Modified WOD to 10-9-8.....1 of
2 1.5pood KB one-legged deadlifts
pushups on power rings with feet on 24in box
2 1.5pood KB cleans
Warmed up with joint mobility. Cant wait until I get my 2nd 2pood KB. Thinking of getting a weight vest eventually. Pushups on rings with my feet elevated weren't challenging enough for this WOD. They felt great but next time I will have someone put a 35 or 45lb plate on my back so I have to stabilize more.
Kelly! Tell Dave that Ben Eaton, RKC up in IN said hi! He's a great guy. Anyone here close to St. Louis or TN, where he lives(or check out irontamer.com), should get with him. He helped my out tremendously at this past RKC cert.
LINDA is BRUTAL!
Deadlift (only)225lbs; BenchPress 185lbs; Cleans (only)115lbs; TIME 26::17
Lower back very fatigued. Reminded me of the Virtual shoveling pain I felt last time.
10,9,8,7. Had to go back to work. 25 mins.
'm back at home now, was dizzy driving home, am still shaking so much I'm having trouble typing and still feel nauseated. Good stuff.
My time would've been better, but I climbed (indoors) for a few hours yesterday, and my grip was giving me trouble on the deadlifts. I had to stop and regrip the bar on most sets, well before the prime movers gave me any trouble.
Two minute improvment over my last performance, with 10lbs added to the DL and Clean.
A question on the cleans... are they cleaned from the floor for each rep, or only once and then done as hang squat cleans?
115# Clean, Full Squat
I was working in with another guy for most of this workout, so my time suffered as a result. First time doing it as RXed, feels good. Well, not the lower back, but it feels good in my head.
Delaney, If you can get the elbows up, catch with them up instead of waiting. If you can't, then push the elbows up as soon as you can, working it earlier and earlier. Also, you can practice front squats until you are comfortable in the bottom with them up. You can even work the fs with a 3-5sec hold at the bottom.
Devil Dawg, from the floor unless hang is specified.
F**k a duck!
I don't think I am going to be able to move tomorrow.
BP 80#dbs should have gone heavier
Clean: Only had 115 lb pre set bar. This tore all the calluses off my hands as the bar does not rotate. Didn't realize it until about the 5th set so I just kept going.
THe toughest part of this wod for me was holding onto the bar on DLs after all the cleans. My forearms were on fire. All sets except for DLs were unbroken.
I think I did and extra set of 3 oh well..
whats required here squat cleans or power cleans..
I decicded to do the leg press workout after. Load 45's on machine then put them back. Got 7 on each. side, I did not time it
Workout at work. Back still to iffy to do Thrusters so:
45 Thrusters X 135 for time.
Will do Mondays WOD this afternoon.
DL - 205lbs
BP - Started with 2 X 70lb dbs but dropped to 60s, left side giving out - hockey last night??? and had to drop further to 50s for the last 4 rnds
Power Cleans - 115
(BWT - 185)
T = 23:21
BW 202 Did 3/4 Rx'd
DL-Tried 225 for a few then 215
Time was 1 hr. 5 sec.
3rd Week on CF. Linda is one tough workout. Used a machine for bench because I had no spotter.
Got with Jerry, another crossfit guy in my unit, and we took a challenge to make the 1000 lb club at his Forward Operating Base - I was only visiting so we took the opportunity to do this. Our max's
Me: Bench 315, deadlift: 425, squat : 375 = total 1115
Jerry: Bench 295, deadlift: 455, squat: 365 = 1115
We were very impressed because we had not done anything but crossfit for 6-8 weeks. I had not bench pressed for 6 years - just lots of pushups and kettlebell work and the WOD. A good day for a couple 39 year old guys who aren't big lifters.
And linda speaks the truth, I am a overweight 240# weakling, had to modify
Dead lift: 150#
Beanch press: 100#
Clean squat: 75#
I think I can do more next time, but I was not sure about my tecnique, and I was also worried about my stamina and how long I could hold up. Th dead lift went well, I know I can bench more but I was just trying to use the proportions given, and the clean squat definitly needs more practice on tecnique. Definitly sore after this one.
Also I really like the video on kipping, helped out a lot.
Meant Deadlifts. Linda's one of my favorites hated to miss it.
42 min...250lb DL, 135lb BP, 115lb C...the only thing getting smoked during this workout was me...can't wait to wake up tomorrow ^_^
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 280# (1.5x)
Bench press: 185# (1.0x)
Clean: 135# (0.73x)
TOTAL TIME=38:43 (previous was 51:02 with same #'s)
You forgot to mention how long it took you.
cfwu x 3
"3 Bars of Death"
bwt as far as linda is concerned: 155
dl - 225
bp - 155
cl - 115
Because I think too much.... I decided that to compensate for lifting 25% less weight than I should based on bwt. I would do 25% more reps. So, I started at 12 reps and worked down to 4 which accounts for 75 reps as opposed to the 55 using the regular schedule. Used a hook grip on the cleans, about tore both thumbs off, next time I'm using tape. Deadlifts felt strong, finally. Bench press was fine. Cleans were done over a 20" bench, all cleans were done with butt to bench before standing. Next time I'll use a lower bench until eventually I can do a full squat clean. Videos were very helpful something finally clicked regarding hip extension, I was able to use it in both my deadlift and clean movements.
I took my sweet ass time on this one...
Power Cleaned- 95
Sub'd Push Press for Bench Press.= 95 lbs
Both weights felt light, but decided I would keep it that way for the sake of working tech. But I was still huffing and puffing.
51 minutes flat. Could have pushed this one a lil more.
200 lb DL
40 DB Clean
170 lb DL
40 DB Clean
150 lb DL
40 lb Clean
The pushups were too easy. Should have done a 2 or 3 to one ration. I had to drop the deadlift because my grip was giving out on me. Awesome workout.
BWT=165: DL=245, Bench=165, Cleans=125
As Rxed in 38.30
I'm just going to pass out on the floor now...try not to let me swallow my tongue.
was on pace for a pr at under 35:00 min. ripped off two callus! made it through the 4 rep round.
Not even a Jeff predicted my time or I was driven to excel by some of the uglest thrusters I have ever seen.
First time posting, my parents have been doing Crossfit for a while now, and got me into it about a month ago. I had to change the weights a bit to make it through. total time was 34:25
dl - 195
clean - 115
First time to post. Been doing the workouts for a long time. I busted my butt on this one so I had to post.
DL: 225 (haven't done them in a while)
i picked a bad week to stop sniffing glue...
WOD: 33:05 w/ 225# DL, 150# BP, and 115# SC. thats a relative 'BWT' of 150 when i weigh 205. more weight this time but slower time. however, the slower time mightve been due to squat cleans this time vice power cleans last time. also, the squat cleans, especially the front squat portion, were my limiting factor which surprised me. thought itd be the DL. i guess this CrossFit stuff really works.
time to go swear in!!
This one wasn't for slackers.
Dead Lift- 240
Got all sets clean....solid WOD.
haha thanks sempai bob
Been reading the archives took Coaches advice today. Can't push 'em all at 110% so... Still didn't quite meet Pukie but was tasting breakfast.. Oh yea, power cleans, have to work on those squat cleans.
Linda's a B**tch, but ya gotta love her!
Of course I was driven by your example (doing 135# thrusters with a bad back, how could I NOT be)! Come on now, no feelings here... but I do thank you for the push to better my time by ~12:00! ;)
Jon you wrote bad back, I think you meant bad form. Good job on this one today.
Yet again, Crossfit caused sweat to pour off me onto the gym floor, with everyone giving me odd looks. Of course they never see people work hard!
30 min including using one bar for all three for 1st 5 sets. used 3 bars for rest and went faster
dl 85 # 1st 4 sets then 65#( my PR is 85# for DL)
SC 65# 1st 4 sets then 45#
Squat cleans- couldn't do full squat to save my soul. probably should have done no wt until I get it. more like a 1/2 squat
Time 34:24, bw 195. Two people just transfered out, so we had a big lunch just before Linda(bad idea), which had me fighting to keep pukie out of the gym.
As rx'd, except dl which should've been 290, but had to adjust as follows;
Crossfit Virginia - Ruthless Training Concepts
Linda is a killer!!! But I'm happy I finished all the reps, I just need to get stronger and get more weight on those bars...eventually.
BP: 55 lbs
CL: 65 lbs
DL: 100 lbs
Nice video Ashley! Can't wait to see your weightlifting videos!
I am going to feel it tomorrow.
Did 3 bars of pain (instead of death)
Deadlift: BW (210 LBs)
26 minutes. Still a killer workout.
That took a lot longer than I thought it would and I ran out of time on my lunch hour. Got through 10-6 and had to get back to work. 40 reps of each excersice. It still almost killed me and I nearly drowned in my sweat.
22:05 for rounds 10-6
DL's 225 lbs
Bench 135 lbs-a real weakness for me
Cleans 115 lbs
Far from as RX'd but I'm progressing...Love this site-Thanks
bw 193, did workout as if 185
dl 275, bp 185, squat clean 135 (10-6) power clean (5-1)
185 135 95
Made it down to 4 before I was interrupted by work issue. Was doing pretty well but form in DL was getting poor so probably for the best. Took 20 minutes to deal with work issue then went back and did 4 sets of 4 135 power cleans and some handstand practice. DL is my weak spot for sure. So easy to let the form go.
It's amazing that I lost 30#'s just reading this WOD
BW 180, WOD @ 150. 42+ minutes to complete.
Crossfit Cisco SJ
Julian - 147 lbs
Untimed, approx 1 hr.
DL - 85 lbs
BP - started at 95, went to 115
Clean - 85
Jonathan - 172 lbs
DL - 125 (dropped to 85 for 6, 5, 4, back to 125 to finish)
BP - 175
Clean - 125 (dropped to 85 for 6, 5, 4, back to 125 to finish)
Brand - 181 lbs
DL - started at 185, went up to 245
BP - 175
Clean - 85
What a bear
BW = 190
DL = 285
BP = 190
Cleans = 140
Total Time = 26:47 This was hard, alot of guys I work with didn't even attempt this one...sad
I wish fit women like the one with the kettle bell in the video worked out in the gym here...not even close...
BW = 165
DL = 225
BP = 145
squat cleans = 90
Deadlift was no problem, weight increase next time. Bench press still not very good, weight for cleans was reduced by 25 pounds from last time, but this time I did squat cleans, which I think I'm finally starting to get (thanks Tony B.!).
I'm a pretty chunky guy, and my max dead lift is still only 220lb's when doing multiple repititions. So:
DL @ 220lb
BP @ 135lb
Cleans @ 115lb
I'm damn happy. Last time I tried this I couldn't get beyond round 3 without feeling like I was going to puke. Tore my hands up pretty nicely. To blisters on my right hand that tore and bled, and one on my left thumb. Was interesting to note the it didn't slow me down none, and only took breaks when I was feeling slightly dizzy.
I took a few days off to prepare for today. My work (UCSD) held a 5K run/walk to raise money for student scholarships. The path was around campus, paved and cross country. My second official 5K, first time in a large group (1500), and first time running in the woods.
I organized 40 people from my department to participate. We had a great time. Our best finishers came in right over 20 minutes and our last walkers came in right at 60 minutes. I didn't have a PR, but had fun. Unofficial 30:16.
Only 1 bar available. I think the plates and weights ended up being somewhere a little over 100 pounds.
Did deadlifts, bar dips and squat cleans.
I always forget how much more squat cleans take out of you compared to power cleans.
Linda you dirty little vixen... don't ever change.
BW 202# (thanks Nicole!)
36:53 - slower than last time but I'm sick. Make that sick and smoked...
DL - 225
BP - 205, improvement
Clean - 135, nice squat cleans for most reps (oddly toward the end); big improvement.
CF Warm up
Did the first 4 sets at 395lbs DL
Then I had to drop 25lbs to 270 for the rest.
200lbs for bench for all sets
150lbs for power clean all sets
Tres barras de muerte...
DLs @ 255lb.
BP @ 170lb.
HSC @ 130lb.
Time was 19:59.82
Best time for this WOD in quite awhile. I finally found a decent gym to do this at...had 3 bars all to myself and no competition or yakking BB morons. It was paradise.
"Linda" as Rx'ed
First time I did "Linda", it took me 2 solid hours. Next time 1 hour, 30 mins.
I was criticized by a few for taking too long, thus losing the full benefits of the crossfit ideal. My conditioning was called into question.
So, for those of you, who grind away at this workout seemingly forever, EXCELLENT JOB!!
There is most definitely a place around here for long workouts.
My first set of DL's were done 7&3, every set after that were 6's and 5's
Bench was unbroken from 10, all the way down.
Clean were broken into 6's and 5's.
Asshole comment of the day:
"Hey man, you should do a cycle, get really strong and compete in those Strongman competitions!!"
"No thanks, I'll stay natural, compete, and win them anyway"
Oh yeah Steve...you should DEFINITELY do a cycle. LOL
Classic man...I love it.
1 bar and a 1 pood kettlebell of death! ;)
135 lbs for bench and deadlifts, and switching it from the bench to the floor was another exercise in itself!
1 pood kettlebell for the cleans
Bench press 205
still a great workout... 31 minutes
No access to weights...did my own version of Helen:
3 rds 500m row; 75#DB (only one I've got) swing x15; 12 pullups.
:14::28. Not fast, but my goal was sub :15::00.
Oh yeah, almost forgot...first muscle-up, EVER, today. Did I mention I ripped off three consecutive? I don't mean to toot my own horn, but it felt pretty good.
as rx'd 10/9/8/7/6/5/4/3/2/1
Probably not the best idea to do this one 2 hours before BJJ...
time: 34 min. (lots of plate changing w/ only one bar)
I think next time Linda comes round, I can do the RX'd weights.
I am still letting my lower back recover, so I went low on the dl. I could have done more I think. The cleans killed my wrists and my time.
9 - 4:24
8 - 4:07
7 - 4:05
6 - 3:40
5 - 3:07
4 - 1:45
3 - 1:13
2 - 1:04
1 - :42
TOTAL - 26:56
bwt = 177
DL = 155
BP = 175
CL = 95
time = 30:20
Deadlift - 85
Benchpress - 65
Squat cleans - 45
9 - 3:05
8 - 2:42
7 - 2:04
6 - 2:05
5 - 1:35
4 - 1:20
3 - 1:00
2 - :42
1 - :31
TOTAL - 17:39
Too fast, especially when I compare w/ others' times. I went light on the weight. Started with 75 on benchpress but could only do 5...went down to 65. Maybe could have gone 65 on the squat cleans and maybe a little higher on deadlifts. My form was bad on DL (back curved). Need to work on that.
Usually do squat cleans...but did power cleans
shaved about 6 1/2 minutes off the last time I
did this with squat cleans...squat cleans from
Bench press 165
As I said,I normally do squat cleans but did this before work ( 4:30 am ). The time saved
wasn't worth it IMO.
Warmed up then, OHS 185x6,6 mentally prepared then hit "Linda"
35:40 (15 min 20 sec PR) scaled up on BP and it was still the easiest part of triplet for me, except for the set when I was too relaxed, my wrists folded and I dropped 225 on my chest from almost full arm length out, fortunately I (kind of) caught it on the first bounce it left quite a mark.
DL are still my weak point on this. Was going great then hit the wall about 6th set took me 16 min to do last 15 reps. My back was so fatigued I had to really make sure I could keep good form prior to DL sets. Power cleans but I did go to floor. It has been 2 hours since I finished but I still feel a little "off" (I think it is the deads that get me)
CFWU x 2
WOD in 33:20
BWT: 170 #
BP: subbed to 135 Bench a weak link for me, but improving
CL: 127 - power cleans - emphasised the extension
Callouses held to next to last set. Thank goodness for chalk!
Group Moffett Completed "Linda":
205lb bench press
Total time 26:02:00
WU: cycle 20 mins to nearest gym; pullups, pushups;
WOD: Local gym has very meager freeweight offerings. Three bars of pain became 1 bar of mild discomfort. I look forward to meeting three-legged Linda, as her 1-legged cousin was fun, but didn't quite rock my world.
First Linda, so guessed a bit on weight, had to add some in the middle.
DL: 155 'til 5, then 165 rest;
BP: 115 'til 6, then 125 til 2, then 135 rest;
Clean: 95 'til 4, then 115 rest (still working on form; I'm stuck on power clean and have a hard time getting into squat with weight)
Ride back home.
Goal is to be able to do Linda as Rx'd in 6 months... gotta find a gym that has more than 1 bar!
Right... forgot time: 49:30
Urgh. First time with Linda and completely underestimated how much weight I should have used. Assigned myself a post-WOD 3 mile run in punishment. Next time, more weight.
Hello CF. I have taken some time off and am now looking forward to getting back into the game. 135 DL, 160 Bench, and 95 PP. Went to 7 and then had no energy left(biked 4m to gym and back).
Did this one on Wednesday, but subbed pullups for Cleans (only had two bars). BW=145.
Time = 35:30
Today, did a pullup/pushup/dip pyramid. Total 100 Pullups, 300 pushups, 200 dips. Time = 21:00
1 hour 21 mins some seconds
It took so long because I had to switch weights considering I have only one bar.
135# for DL
120# for BP
55# for cleans
My DLs are really weak.
Dino:bwt 185--185/280/140 20:48
Ashley/bwt 135 -- 135/205/105 22:34
I was having a great workout until a felt something in my lower back on my 7th deadlift of the 7 rep. round. I think I lost some form on it. Rested and tried to clean. Got through the 6 rep. round on clean and finished the bench. I was really enjoying this one. . .
Age: 39, for another 2 weeks ;)
BP: 110 (2 x 55 lb dumbbells)
Power Clean: 110 (2 x 55 lb dumbbells)
Got 10,9,8. Could have continued, but wasn't sure I could maintain form sufficiently to avoid injury, especially on the DL. Still a good workout. Will try to complete the sets/reps as Rx'd with the same weights next time. My bench press sucks. Need more work on upper body pushing movements.
Three days ago I had planned to do "Linda" tomorrow. So, today we did pull-ups.
Lisa 60 pull-ups. Duration 19:00.
Jon 200 pull-ups. Duration 15:45.
Tomorrow we do "Linda"
John, bwt = 190lb, DL = 245 (130%), BP = 180 (95%), Squat Clean = 100 (53%), time = 49 min for 10 rounds. I am still trying to hit the recommended weights. I need to bump up the squat clean for next time.
Chris, bwt = 125lb, DL = 100, BP = 70, Squat Clean = 45, time = 22 min for 7 rounds. First time for him, didn't want to work him too hard.
From the Crossfit Virginia website...Ashley is the company owner and full time personal trainer...was a competitive gymnast for 6 years...currently a competitive amateur boxer and aspiring model. Wow.
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ body weight-->1.25 body weight = 100Kg - all reps as Rx
Bench press: body weight-->DB Overhead Press: total dumbell weight = 1/3 body weight = 27Kg (two 30 pound DB's)- all reps as Rx
Clean: ¾ body weight--> 62% body weight = 50Kg - 5/5, 5/4, 5/3, 5/2, 6, 5, 4, 3, 2, 1
The Deadlift and DB Press took about 21 minutes. I then took a 9 minute period to change weight on the bar and practice Clean form. After that I went back to trying to move as quickly as possible although it still took awhile to get through the Cleans.
First week with CrossFit.com, I also thought clean meant clean and jerk, back is killing me, took me 50 minutes to complete. looking forward to tomorrow.
Starting a "50% volume week" to try the concept, so scaled down accordingly.
BP 75, Clean 55, DL 115. Blazed through at 8:34.
Kele, nice addition with the C&J!
What a killer WOD! Took my time with this one today as I was feeling very sluggish. Completed in about 45 minutes.
Bench Press: 205
Did not have a bench for bench press, so did weighted push-ups to equal/approximate body weight.
Joe: DL=285 #, BP=190#, Clean=145# in 36:29:85
(all wts as Rxd)
Jason: DL=295#, BP=209#, Clean=160# in 36:46:06 (DL and BP below Rxd wt. by ~20#, clean wt as Rxd)
Vanessa: DL=165# for first 12 reps, then 135# for rest; BP=133#; Clean=85# for first 12 reps, then 65# for rest in 37:25:32 (BP wt short by ~2#, rest of wt below Rxd)
59:32 as RXed
Feeling like crap. Headed to Outback.
WRECK 'EM TECH! STOMP A MUDHOLE IN TEXAS!!
As rx'd but with plenty of broken sets, down to the fives. And somehow I knew it would be power cleans or DNF. So..
PC (sic) 135
This was a character builder.
WOW! Grip was taxed big time. Doing this work out as RX'd will one day be a huge accomplishment.
Congratulations to all who did. Very nice work.
body weight 183
I did this WOD as if I weighed 200#
bench press 200#
power cleans 150#
32:13 12 min. slower than last time but alot more weight.
Done in 52:34 (last time done in 50 minutes with more weight WTF ?)
CF WU x3 Pushups instead of dips to save stregth for Bench press.
Deadlift: (Trap Bar)225 pounds till rounds of 6 reps started then lowered to 215. Still not sure if I like Trap Bar for deads as it's hard to be sure form is right.
115 pounds ( bad form) Untill the 4th rep into reps of 7 started , switched to 95 pounds (better form). Next time I'll start with 95 untill form improves.
I did lose time changing all the weights.
Wow now there's a way to get introduced to CF.
This is still my first week with the program and I haven't done a deadlift or a clean, ever.
10, 9, 8 sets in 25 minutes, then got called into work. I am thinking somebody up there likes me too because I can already barely stand upright 6 hours later. If I would have stormed through on my first trip, I would have to crawl that damn 5k tomorrow.
I did this exercise as if I weighed 185
My results aren't even worth posting. My lifts have all bottomed right out. I've lost about half a dozen reps off my DL, and roughly 50-60 lbs on my bench (though the latter's as much due to my having stopped benching due to a shoulder injury).
Kept screwing up the clean when just practicing it with the bar, so didn't include it in the workout.
For sets 10-6; DL 115%, BP 100%, Clean 72%
For sets 5-1; DL 103%, BP 100%, Clean 59%
Much better than last time - form and strength improving :)
10,9,8,7,6, reps. Took me an hour.
Body weight: 78.1kg
Body fat: 9.5%.
Deadlifts 100kg (prescribed 117.15kg);
Bench press 65kg (prescribed 78.1kg); and
Cleans 60kg (prescribed 58.5).
Next time, stick to the same weights, perhaps go to 70kg on the bench press, but get further into the WoD.
Time: 29:46 using 2 bars and quickly changing weight.
This was my first "Linda"...talk about love/hate!
DL 260lbs for 10 reps....then droped to 210 for the rest of the workout.
BP 175lbs for entire workout....will probably load more next time.
CL 130lbs for entire workout.....I found this to be the toughest....I'll sleep good tonight!
DL 215 - 92%
BP 120 - 77%
CL 105 - 90%
I dropped the weight big time this time around, increased my time by 10 minutes and was reduced to a soaking wet pile of pain. I spent a good 10 minutes huddled on the ground, shaking like a heroin addict in withdrawals, rocking back and forth.
I was just looking at some of the other posts.....is there a differnce between a "crossfit clean" and a typical "clean and jerk"?
I did all clean and jerks for this wod....was that correct or extra credit?
"Sometimes you eat the bar, and sometimes the bar eats you."
BP 165 unbroken
DL 255 broken (progressively stripped down to 225 after sets 10 and 9)
SC 135 broken
Linda beat me down. I waited to go to the gym late at night so I could set up all three bars. I bled and sweat all over the place. At round six I was feeling pukie right behind me... I ran out of gas in the fifth round and the gym was closing. I feel defeated not having been able to complete the WOD. Maybe I'll get my revenge next week sometime.
First Linda -- I call her the Lobotomized Linda.
Decline BP Hammerstrength machine: 100lbs
For the sake of my skeleton, I need to work on clean form before attempting it with weight. I would have preferred a true bench press, but a couple guys were lounging on the benches like they were couches this evening. :-/
Still, lobotomized Linda was challenging. The real Linda would surely wipe me out at this stage...
Feels good to be back on the CrossFit Pain Train!
Did today's WOD with a buddy, only lost a little time switching weights (only one bar for DL and Press). Did cleans with barbells.
Clean: 90lbs (2X45)
All sets in 19:40! Sure felt longer, though. grip was getting sporting on the DL, but we managed. Gotta work on my press! Linda's a keeper, I think I'l feel this in the morning... actually looking forward to a 5k!
BP 115# 10-9-8
BP 125# 7-6
BP 135# 5-4-3-2-1
BW -- 180 lbs
DL: 120 KG; dropped to 100 KG midway through '8'
BP: 155 lbs; maybe shoulda went heavier but I didn't need a spot for any of the BP
CL: 60 KG; cruisin', relatively
One comment on my performance today: "too much back" =\
All weights were 55% of bw.
dl: 155 (first set was 185 but that wasn't happening for remainder of sets)
bp: 135 (broken on 8, 7, and 6)
ratios not exact but wanted something that i could push with, effort was more of a struggle than a storm
joeyd: same weights, time within about 10 seconds
-this was one of the hardest workouts i've ever done, could barely open the door to leave the gym
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
body weight: 210
ah the infamous storm through for time. this is how i got my first workout related injury(couldn't move neck for a couple of days...)
its awesome seeing how much crossfit has become popular, just in the year or so I have been following it!
BW - 189
DL - 300#
Bench - 2x95# DBs
Clean - 150#
23:02 w/ 135# DL, 70# Bench (2x35#DBs), & 75# Cleans.
BW~130. Time is about 2 min slower than last time (Nov 04). Weights were heavier than that time but not nearly as heavy as they could have been. The pregnancy factor reduced the weights and slowed the WOD this time.
Thanks Matt G. for clearing up the clean issue. I did em wrong. This is my second tbd and the funny thing is that the first one I had to bail out early on the deadlifts and was doing hang squat cleans with 95 because I was so tired I had to dive under to get em up. Now I can power clean 135 without much trouble. I think I need to work on the front squats to get enough confidence to get under and up a weight I can't power through. In any case I'm definitely much stronger than first time I did this. I'm going to put some extra effort in getting my deadlift up there as that is clearly my limiting lift.
Body Weight: 195 lbs.
10 - 3@275lbs., 7@255lbs.
9 - 5@255lbs., 4@185lbs.
8 - 185lbs.
7 - 185lbs.
6 through 1 - 175lbs.
10 through 1 - 170lbs.
10 - 135lbs.
9 - 135lbs.
8 - 135lbs.
7 - 3@135lbs., 4@95lbs.
6 through 1 - 95lbs.
Body weight 160lbs
105lbs (fixed weights)
BW 237. DL 300, Bench 225, Clean 155. 2nd Linda.
7:2, 9, 5:4
Linda aborted after round of 9. Pukie came knocking, and even after speaking with him at length, he wouldn't go away. Will reattempt in the near future. Possibly with less weight. Still feel miserable, could barely muster the strength of will to rerack the weight.
I am happy to be back at doing CF again, illness and resources have been terrible reasons for a retreat from progress. Conditioning is shot, but the will is still ever present. Time was a shamefull 40min.
While it is true that water is the best anabolic and medicine, cytomax helped this guy out tonight.
first day back on crossfit.
bodyweight about 95kg
22kg Dumbell bench press
24kg kettlebell cleans.
( 10 and 1 were with two kb's, 9 to 2 were single KB alternating arms )
27min 8 sec
BW = 190
DL 275x10,9,8,7,6 255x4,3,2,1
Incline Bench 155x10,9,8,7,6, 160x5,4,3,2,1
Some of the posters need a little confidence in their DL. There is no one that should be benching more than they're deadlifting.
27:30 with 2 bars, had to switch from deads to cleans
bw - 165 (245 dead, 165 bench, 125 clean)
37:58 for bw 161 lb.
deadlift 165 (100%), bench press 115 (71%), squat cleans 110 (68%)
Need to start eating more.
Used hypothetical bodyweight of 165lbs as baseline for all exercises.
BW - 185
DL - 275
BP - 185
Cln - 135
Time: 59 mins.
24:48. BW=125. DLs 95#, BP 75#, HSCs 55#. Given my experience last time I was very careful not to hurt my lower back. To insure I would emerge injury free, but still work hard, I lowered the DL weight by 10# and the clean weight by 20# and did squat cleans (power cleans last time). I had roughly a 30 second transition with a dozen stairs and a hallway to/from the BP area. Honestly, given my miserable head cold, I am happy to have made it through pretty strongly. I was impressed to see Tariq go at the 3 bars at the fully prescribed weight. Since we worked out together, today was actually 6 bars of death!
one bar, crowded gym. so here's my sub:
10-9-8-7-6-5-4-3-2-1 reps of
DL @ 255#
clean & push press @ 135#
time = 29:50
BW = 165#
I had one bar and had to change weight every set. I'll need to try something different next time as this took to long in between sets.
total time 43 minutes
All 10-6 reps
31:49 with prescribed weights. BW = 153#, DLs 225#, BP 155#, SC 115#. Rough but amazing workout. Full kudos to Wall Street Equinox which was completely deserted, thus allowing for bar-hogging. And a big shout-out to another scrappy performance by Norma (see above).
31:18 (3 min improvement)
About as heavy as I can go and maintain any form. Lower back's a little sore.
no reliable timepiece -- but i flew through it and felt great. just got over a killer cold, so iu haven't worked out in a few days.
got into a discussion with a guy from my class about workout philosophy -- told him i was frustrated with classic three-a-week weight workouts, switched to almost entirely heavy compound lifts aimed at overall fitness. he gears his workouts toward size with strength as a secondary benefit. talked about protein sources, vitamins and supplements. all in all, a productive day at the gym.
time- 41 minutes
185 sumo deadlift
95 hang clean
DL - 301
Bench - 200
Clean - started at 175 but my form was terrible, so I dropped to 135
10,9, 8 then my right pinkie callus ripped off during deadlifts. I used some rubber/foam and managed to finish the 7 reps for all.
After that I could grip the bar, so I chucked it in. First time with Linda 3BOD and first time I didn't finish a WOD. Went a little ballastic and threw some stuff around my office/warehouse gym.
"Jonesworthy" again, as sub, like last time...
Six rounds, for time, of:
Squat- 80,64,50,32,16 & 8
55# DB Swing-40,32,25,16,8 & 4
Pullup- 20,16,12,8,4 & 2
BTW=150. 28:34. Almost a minute slower than previous effort. Gassed today, dunno why. Annoyed.
DL= 178 (18 lb bar)
Clean = 98
Around 45:00 (no excuse but I was watching a hockey game at the gym)
Low weights but my first time cleaning
Clean - 0 Need to work my technique more.
BW = 180
First time doing these in a while.
DL = 185
BP = 135
Clean = 95
Finished in 41:26
The last time I did this, I went too heavy, and it took me about an hour. This time I went lighter, especially on the bench to protect my sore shoulders.
Bench = 135
Squat clean= 125
Time = 34:57
had to modify weights a little
Clean 85 - lowered for technical reasons
Modified Weights to ability.
Clean: 65 LB (probably too light; focused on form)
Overall pleased; long ways from Rx, and I'll probably increase weights next time... but I thought it would take me even longer than it did.
Ashley!!! That was an awesome video! Thanks for the powerful inspiration.
205 lb DL
135 lb BP
135 lb Clean
DL=275, bench=210, cleans=155
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
as rx'd 54:30
squat clean 120
i felt awful today and i felt close to puking all night. my sets were pretty broken across the board. failed one rep of bench somewhere. cleans were easiest but also most broken b/c metabolic aspect. deadlifts were the most challenging. glad to try it w/90% of the weight. will try again and hope hit 100% of the load by december then will try to work time down.
Set one bar at 50 kg and went through in 15 mins
Dan through in 16 mins at same weight
45 minutes. BW 90kg. DL very weak - never done them up to a month or so ago. Tried at 130kg to start - felt my back give a click. Went down to 100kg - note in future - work up to anything much over 100. BP no problem at 90kg. Cleans did at 60kg - they looked more like power cleans but got through them all. Did this yesterday - real sore today.
first round 275 DL
Thayer: BW 131 DL 67lb, Bench 67lb, Clean 56lb
Also ran 4-5 miles in the morning
Sheila: BW 135 DL-1st set w/67lb then to56lb, Bench-56lb/45lb/50/50/then rest 56lb, clean 45lb
Talissa: BW 115 DL 67lb, Bench 67lb, Clean 56lb
Also ran 4-5 miles in the morning
Time for above
Thayer and Sheila 45 min but had to share equipment in busy gym
170 bp-broken between set for 9 rep through 5 rep sets-biggest slow down was the bench
135 clean-only broken on 9 rep and 8 rep sets
(approx 55% bw)
3 Bars of Death, there's never been a better nickname.
BW - 185
DL - 250
BP - 195
C - 150
Time - 29 minutes
My workout partner is heavier than me, so I got the short end of the stick (or the better workout).
I had one bar and had to change weight every set. I'll need to try something different next time as this took to long in between sets.
total time 43 minutes
All 10-6 reps
Me and Jackie had to share bars on this one due to population in the gym, so we didnt time it. Only did 135LB cleans and 225lb Deadlifts. Did bench as required both body weights 210.
something is terribly wrong in paradise...
dl - 240
bn - 160
hsqcl - 120
I'm back john
bw = 198
Clean (2) 75lb dumbells (this puts a different twist on things. I couldn't hog 3 bars at the gym)
One tough workout. I did Linda as prescribed.
Linda (3 bars of death)
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
1.5 BW DL = 275
1x BW Bench = 185
3/4 clean = 135
DLs were a little harder than usual but still unbroken. Bench was no problem. Cleans were all power from floor. Was able to get a few squat cleans in there and it felt a lot better when I did. Cleans were broken until set 5. Will need to go unbroken (or less broken) on the cleans to get much better time.
Made up this one on 10/24
Bench press 175 1st 10, then 155
cleans 135 all
ouch! I could do the reps, not the weight. DL 67%, BP 79%, and clean 55% of bod weight. I WILL GET BETTER!
finally attemted this one: bwt 200
clean 135, bench 185, deadlift 225 all sets unbroken except 8 and 9. I didn't time myself though(i forgot my stopwatch at home)
took a couple of days off.cfwux3
a sad 29:40
Just did this today:
BP - 225
DL - 225
CL - 100
I havent done cleans since college so I focused on the form and got the workout done in about 30 minutes.
BP - 180
DL - 255
CL - 135