November 12, 2005
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1.5 x body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 051021.
CrossFit Certification Seminar, Golden Colorado
Snatch grip [video]
Posted by lauren at November 12, 2005 6:18 PM
Tomorrow is gonna be a nut kicker....
3 bars of muerte! Bring it.
Now that is a rough-looking crew...
This is nuts. I can barely walk as it is right now.
Just think....rest day on Sunday ;-)
...as I will be lying on the couch watching football with a bowl of ibuprofen sprinkled popcorn and several well placed ice packs...
Don't have three bars. Any suggestion for a substitution type, primarily weights, certainly metabolic type WOD... got an oly bar, squat rack, pullup and dip tower and some cool paralettes... also a versaclimber and one set of clubbells 15#
Thanks in advance...JJH
I'll need a fork after this one to stick in me........... cuz I'll be done!
My suggestion Joseph...don't sub. Notice that the heaviest bar goes first. If you do the math/load correctly, you should be able to quickly pull plates off after each exercise, then re-load after each round. It will delay you a little bit, but not much. And that way you don't end up with cheesy subs.
I was going to the park to do fight gone bad but Linda is my favorite.
man, that is just ugly! for me to clean 3/4 my bw, i would have to pull ~210 lbs...*sigh*. guess that's why i'm starting this, to get to the point where i can do such feats.
i work out in my basement with only plates and an oly bar...nothing else. what would be a good alternative for the bench press?
Should the Deadlifts be the stiff-legged variety?
Ian- nope. plain old conventional stance leg-bending deads.
16:02 - bwt 116#. 185# trap bar deadlifts, 60# dumbbell benches, 85# cleans.
Deadlifts were easy; cleans unpleasant but doable despite my healing toe. The dumbbell benches killed my time - it's much slower having to clean and position the bells than it is to simply unrack a bar. I really have to retrieve my iron plates....
Finished with a clubbell "Linda":
Two handed 35# cb cleans to order
Two handed 25# cb order to flag hold
Double 20# cb swipes
14:41 - forearms and grip are done.
You are a goddess. (I didn't make the same mistake as that other guy!) This is my 5th day of Crossfit and what a wake up (as if push-jerks on day one weren't already).
bwt 185 - when I did the math on deads (277.5), I almost sh*t myself. My 1st thought "what would I need to weigh to bring that down to, like, 225?"
I got everything all set and when I went to dead the 277 I almost left a gonad on the floor. The guy on the treadmill looked at me like I was a moron. I wound up at a humble 155 after two more attempts at 235 and 185. I knew better than to go for 3/4 on cleans, so set that at 95 lb. Bench was 185 (telling stats, noted below).
Did the whole shebang - in 35:08.
I repeat "Thank You Crossfit - I was rather enjoying my delusion of being in shape." (Whoever wants it can put it on a t-shirt and consider this a legal disclaimer - I waive all rights to it - and I'm a lawyer.)
Some free advice from one newbie to others (and I hope this doesn't come across as preachy):
by almost any standard (except the Crossfit one), I am in good shape. I run 3 miles in 21:30. I can max bench, say conservatively, 260 a couple of times. I can squat a lot, leg press, etc. I was a Marine officer for a dozen or so years and I regularly do jujitsu and have a black belt. Among the guys I fight with, I can roll as long as almost anyone with one or two exceptions. But Crossfit has made me realize just how illusory that can be.
Probably this site attracts a lot of people like me who are "in shape" and want to take their fitness up a notch. (I heard about it from a friend in Afghanistan, who heard from some SpecOps guys.) So, here's a little free advice.
1 - Check your ego at the door. As a friend of mine used to say, "would you like some ice cream with that slice of humble pie?"
2 - Go VERY easy on the O lifts. My back is still like an aerial view of a train wreck from push and jerks with WAY too much wt. All the warnings on here are for real. Forget weight, just get the exercise down or you are asking for trouble.
3 - Read the posts, very helpful stuff from nice people.
4 - Did I mention start slow?
5 - If you're at all like me, you've gone soft in the middle (I don't mean fat, either.) But the "core" focus of this program is right on. Most of us simply can't/don't use our lower backs and abs properly and have gotten doughy through the center, even with situps, crunches, etc. That's why the O lifts are so damn hard and you have to start with such light wts.
6 - Be careful grunting and bearing down. I've never met Pukie the Clown in all my years of working out, but today I almost met "Brownie, the Soiled Undergarment" (okay, I'm sorry for that last one, but that's no joke.)
7 - Don't quit, but be willing to modify to accomodate your beginning weaknesses.
Lessons learned from a fool.
Good post Sean! Last time I met Linda I had to stop at round 6. Pukie began to close in on me during Cleans but I fought him off... not a good idea, because I was sick the rest of the night. My strategy this time is to just get through all the rounds and puke if I have to.
Me too, I did Linda for an hour before thinking "That's enough." I felt her presence for the next four or five days.
I must say that I prefer these exercises that are written relative to body weight. It makes me feel as though I am on level ground with everyone. When we have to do 185lb front squat, I have to estimate what would be the appropriate weight for me to do, which I don't always get right.
Useing ratios proportionate to bodyweight all also gives us an incentive to lose that excess body fat. :)
awesome time Kelly !!
My first time doing Linda - I "stormed" through in an hour and 10 minutes.
Benches were all very easy. DLs harder than I expected, but it was the cleans that really held me up. Got some coaching on my form and really improved on the last 5 sets.
Great post by Sean - CF ruthlessly exposes our weak spots. On a more positive note, since doing CF I have raised my personal best significantly on pushups, hindu pushups, pullups, and kettlebell snatches. Keep it coming!
Nice one Sean, bit rough that you had to learn the hard way but guess that you will only learn it once!! Copy that post of yours, it is a great summary and is worthy of rolling out again as necessary (you choose whether to keep 6 in!!)
All the best mate.
wod with cleans subbed with .5pood kb swings
34 mins of pain
body weight 83kg
bench 2 x 27.5kg dumb bells
time : 29.48
just under a minute faster than last time, using heavier dumbells but changed to power cleans as right knee is still sore from squat cleans
Kelly, you're my hero
Note to self: today- a 3some with Linda and 'what's her name'from Friday... maybe not the best idea
I have a question.. DL:1 Ĺ bw and BP: BW.. Is it normal I can't DL more than I can bench press? or am I just a wimp?
I think I'm going to have to take a pass today. Linda always takes a lot out of me, and I'm very sore from yesterday. Hopefully I'll be ready for tomorrow, but I had planned on making up the back squat workout from earlier this week.
19:12 as rx'd
167 lbs bwt
Think I'm still recovering from Linda's last visit...
Thanks for the chuckle Sean!
18:20 ......I cant feel my....ANYTHING!!
170 lbs body weight
for Dead lift, used 225 lbs.
for Bench press, 155 lbs.
for Clean, 115 lbs.
HR was at 161 avg....high was in 170's.
OMFG this wil take me 2 hrs, I'd rather go for the 21 x 1/2 BW Thruster challenge x 10 attempts!
Crossfit DC : Just get those kettlebells and walk; any way you can!
#70 across the board.
Maybe Santa will bring me more weight.
After yesterday I am too sore to deadlift or clean. Will do Linda in a few days. Today I rest
Nice post Sean.
bench bwt+10 (175), DL 225 1.5xbw-25, Cleans 120 2/3bw+10 only because I did this to early and couldn't do the math.
Deadlifts really slow me down.
bench(175) dl (225) clean(120)
10 10 3/3/4/ 5/5
9 9 5/4 6/3
8 8 8 6/2
7 7 4/3 7
6 6 6 3/3
5 all the rest unbroken
BP-135#, DL 165#, CLN 70#
Really trying to focus on proper form for DL & CLN, Strength of the BP is a huge limiting factor, gotta keep working on it.
Looks like everyone had a great time at the Certification Seminar, I'd love to do one of those, is there a required fitness level to become certified? I still feel like a humble beginner...
bench: subbed ring dips (don't have a bench)
Couldn't go out with Linda, had to "stay home and babysit Lil LuLu...
Seriously, I want to send a big THANKS out to everyone on these boards, you men and women are bringing us, the new class, up right! Like many in the Armed Services and Public Safety (Police/Fire/EMS), you are quick to lend a helping hand to your fellow brothers and sisters... it is much appreciated, and I will do the same as I get into CF shape... may take some time.
Special thanks to MATT G. and SEAN today, I took both of your suggestions and got a great workout:
For Me: The Single Bar of Death,
For CF veterans: A minor epidermal defect, bleeding controlled
DL 205 (My BW)
I did all though, by the numbers! Got some metabolic benifit, big time too. CLs build power! 51 minutes
Thanks all! Neo Nate (JOE H)
P.S. I use the Armed Services/Public Safety example because it is my only frame of reference, and very near and dear to me... not ment to exclude anyone!
Crossfit, you suck and I hate you!!! Why do you have to keep robbing me of my manhood?
Last night's prediction of a nut kicker was an understatement. I met Pukie again at the 14 minute mark (Chicken Kabobs and Basmati rice by the way), and he stayed on my left shoulder the entire workout. I quit after rounds 8, 6, 5, 4, 3, and 2, but my "Ug I am Man" Devil on my right shoulder wouldn't let me cave. What is wrong with you people? I ripped a callous along the way and probably got written up by the Gold's staff for scaring the crap out of everyone with my grunts and groans. What's next? Drink this Happy Kool Aid and come with us to the promise land. I am in a freaking cult! Am I the only one out there who can see through the sickness? This isn't standard human behavior. Normal humans go to the gym and get on ellipticals to do cardio.
It took all of 44:54 to "storm thru" (Coach is a comedian on his off time) and I ended up in the "Standard Crossfit Finishing Position", flat on my arse making another sweat angel on the gym floor. I should consider eating less expensive, since it is wasted money thanks to Pukie.
Crossfit, I Love You! How many of men can say they have more than one mistress and that the standard issue wife unit is okay with it? Today's was Linda, that evil bitch.
Oh yeah, wifey and I ran a friend of ours (a former Force Recon Marine) who thought he was in great shape through a Tabata Something Else quickie yesterday. His words verbatim after 16 minutes:
"Absolutely F#$%!@g Amazing" We think we have another Crossfit Apostle.
Joseph, good on 'ya. I know changing the plates after each exercise sucks...I've had to do it myself. But if you do it quickly you actually make the workout that much more difficult because the loading/unloading turns into another exercise. Plus relocating the bar in/out of racks, etc.
Find a way or make a way...
170 lb DL
pushups (added 5 to each set)
40 lb DB clean
Thats more weight on the DL and more pushups than last time and I finished 2 min. faster. Excellent.
10 Hollow Rocks
:20 Handstand hold (with wall)
10 Kipping Pull-ups
15 Good Mornings
15 Air Squats (working on form)
DL 185bwt (then lost form after 8-dropped to 155)
clean-95 (emphasis on good form)
21 minutes-still very trashed but stayed focused on getting through the task.
Reverse Grip BP= 195x7,7,6,7,6,5,4,3,2,1 ( I hate reg. BP)
Time: I don't know, rested 1-2 min. between tri sets. Those benches and cleans become a lot harder after DL's. Nice workout!
41 yo Male 188 lbs.
BP 155 < had to drop to .75% BW worked on HSPU
prior big mistake BP's crashed after
tore 4 calluses only 2 bars very hard WOD
I couldn't complete the first Linda I did on 10/21, but today I finished!
155# DL (75% BW), push ups, 65# clean (30% BW) first set
135# DL, push ups, 65# clean for the rest
I felt good about my form on the cleans. Yesterday's front squats helped me get the form down better.
Looking forward to getting stronger.
45# SC_ then 30# ( 40# bar gone)
form better on SC than last time- last time more like power cleans.
Hate going so low on wts- but form better
all sets broken
Got a bruise on my collar bone from yesterdays wod.
Kelly- you are awesome!
Team Baghdad: Coach....your mean.
Still extremelt sore from yesterday's workout. Reduced weight, still good workout.
Actual weight (used weight):
SSG Rose, 205 (185) 27:55
SGT Teas, 175 (own) 31:22
SPC McCutcheon, 185 (own) 32:44 (1st c'fit wkout)
1LT Cammack, 185, (165) 39:44
SGT Davis, 240, (185) 29:16
Sore before workout, even more sore afterwards. Rest day!!!
bw = 165
deadlift = 250
bench = 120
cleans = 125
still have DOMS in legs from Friday....
185 bp, 275 dl, 135 cj
115-95(5,4,3,2,1) 185 dl, 85 cj
BP: 165# (then 155# from 6th rep of R5 onward)
Total time: 26:25
R1: 0:58, 0:55, 1:15 total: 3:08
R2: 1:29, 0:57, 1:18 total: 3:44
R3: 1:52, 0:53, 1:18 total: 4:03
R4: 1:31, 1:05, 1:01 total: 3:37
R5: 1:07, 3:24, 0:31 total: 5:02
R6: 0:51, 0:40, 0:33 total: 2:04
R7: 0:38, 0:41, 0:22 total: 1:41
R8: 0:33, 0:29, 0:21 total: 1:23
R9: 0:25, 0:23, 0:14 total: 1:02
R10: 0:13, 0:20, 0:09; total: 0:44
All sets from R6 onward unbroken (cleans were unbroken from R5 onward).
Most cleans were more of the power clean variety; i'm still not going to full squat. Bad bad bad.
Had to drop the BP weight from 165# to 155#. Failed on a few attempts of the 6th rep before realizing i would have to drop the weight if i were to have any chance of finishing the workout.
First time with Linda. As suspected, going to the DL after doing cleans, having to now pick up twice the weight from the ground, was not pleasant.
Really fun workout. Looking forward to seeing Linda again.
Bodyweight: 140 pounds Height 5'5"
Deadlift: 210 pounds
Benchpress: 145 pounds
Clean: 105 pounds
Time ~ 00:29:48
29:12 that sucked
I found 2 new ways to get kicked out of your local LA Fitness
1. Use their clean, shiny mirrors for support while doing handstand push-ups
2. Leave some flesh and blood from your shins imbedded in the knurling of the oly bar after doing heavy dead lifts.
I didnít get kicked out, but I received some weird stares.
I am sorry to be missing this one. But I tell myself that if I don't spend at least one day a week without doing exercise I will just not make any progress.
I don't plan on missingout on the fun though. I shall be doing this one tomorrow... I can't wait.
I think the best are the looks you get when you do deadlifts... I don't know about the rest of you but at the university gym once you start throwing 300+ around people start looking nervous...
Too bad I don't weigh 120.
BW = 175
10 170 120 90
9 180 - 100
8 - - -
7 - - -
6 190 - -
5 through 2 are the same.
1 - - 120
190 = 108% of BW
120 = 68% of BW
100 = 57% of BW
Oops, forgot my time: 47:44.
Need a little help with this one. How does the rep sequence go.
10 reps deadlift, 10 reps bench, 10 reps clean???
OR do you complete each exercise before going onto the next.
I'll have a piece of humble pie!
Already sore from yesterday I decided to drop the weight. I was in middle of the 7 rep round and decided I would probably hurt myself if I continued to use my lower body. Finished off bench rounds.
135 bench (weak, I know)
Half Linda (evens)
No time (40min approx)
I don't have 3 bars so it took me 1 hr to get down to reps of 3. Did all sets unbroken. The clown cometh, yet he did not have victory. I spit is the face of Pukey. This workout makes me sweat so hard my eyes sting. I need one of those groovy 70's headbands. Linda is one tough #@$!%!!
such wicked DOMS from yesterday's Front Squatting party, I nearly missed my date with this nasty girl.
DL - BP - CL
165 - 155 - 115
percentage of BW
100% - 94% - 70%
last time with Linda took 31:51. all things being equal, I'd call that an 8 minute 16 second improvement!
and I'm almost too tired to celebrate!
Got through round of 5 reps in 40:00 (my limit)
Having 1 bar sucked...
"Body Weight" = 150 lbs.
Actual body weight = 167 lbs.
Deads: 225 lbs.
Press: 150 lbs.
Clean: 115 lbs.
Sean: I should have read your comments and followed your advice before I started today. Like you I consider myself pretty strong, am a former Marine, however this was my second WOD ever and I pulled my back on the very first deadlift! I think my legs are still shot from all the front squats yesterday. I had to pick a different WOD: Angie, finishing in 27:00. I'm now lying on an icepack..ha ha..a painful but necessary lesson about ego
Body Weight 180
I heeded Seans advice and decided not to get to overly-ambitious. Week 2 1/2 of Crossfit (haven't missed a WOD yet), first time doing Linda, 30yo, 188lbs, previously out of shape.
DL 225 for first 2 sets, then reduced to 185
I was already totally sore from yesterday's workout, and the soreness for me usually doesn't peak until about 48hrs after the workout...but I did it!
I was on the verge of losing form on the DLs and f-ing up my back, but I made it through...Maybe I'm waiting a little to long between reps and between sets and need to push myself a little harder, nonetheless, I must have lost 2lbs from sweat alone.
I'm really looking forward to the improvements - the times some of you guys are posting are totally unbelieveable...
30 mins flat!
135lb deadlifts - Too light but forearms annhilated
did pushups instead of bench so i did twice the reps per set
115lb cleans heaviest done so far, like i said forearms hard as rocks.
I'm a fat bastard, so there was no way I was going to be able to complete this with the prescribed body weight percentages.
Deadlift at 165, Bench at 115, clean at 95. took me 35 minutes and change.
I love these workouts. I've only been at them a short time, but they have reinvigorated my interest in the gym,and I'm already seeing improvement in my pullup ability.
Question for some of the experienced folk: Do you also add other types of conditioning ie: jogging etc in addition to the WOD, or is what is up there sufficient to maintain fitness. I noticed there aren't runs etc more than a mile in the workouts, just wondering.....
"Body Weight" = 150 lbs.
Actual body weight = 175 lbs.
Deads: 225 lbs.
Press: 150 lbs.
Clean: 115 lbs.
Time to up the cleans and dls...bps are another story...God I love peanut butter.
Bodyweight 76.9kg; b/f 11.6%
Deadlift 80kg, Bench press 60kg, Clean 60kg.
10,9 and 8 reps, 22 minutes.
this is the one that separates the CF monsters from the kiddies...unfortunately, im just a kiddie playing pretend. my goal is "as Rxd in <30min"...not quite there.
WOD: 25:51...dl:225, bp:155, c:115 (for relative 'bwt' of ~150 at actual bwt of 205). went w/ power cleans this time bc my arse was already sore from yesterday's WOD. that being said, this is over 7min off my previous Linda time w/ squat cleans. ridiculous. handstands and DOMS later.
Subbed pushups for bench press and added +5 to each set.
Great workout, thanks coach
1st Linda workout. Recovering from Rotator cuff and Labrium surgery in Late june. 95lb deads, 40lb dumbell press, and 95lb cleans-24:44. Didnt want to push to hard but still got sore. Go figure! Piggy back on what Joseph H. said, you guys and gals are truly a class act and very helpful. Thank you.
7 sets of 5
Would have loved to do "Linda" today, as I think she's my favourite. Next time I do Linda, I will get in the 45 min. range.
Listening to my body though, and she is saying "take a week off"
Not enough Bars at Brand X to pull this off with 30 people. Instead we did:
Rounds of 10-9-8-7-6-5-4-3-2-1
35# Dumbbell Burpee Hang Squat Clean Thruster
20# Slam Ball
Then off to CROSSFIT SAN DIEGO's day in the Park!!!!!
23:27 for bw 161 lb (improvement of 14:30).
deadlift 165 (102%), bench press 115 (71%), squat cleans 110 (68%)
BWT 165; DL 245, BP 165, CL 120
Had to stop with two rounds remaining -- my wrists totally gave out. At 41 minutes, though, I had already gone over my last time of 38+ minutes (and I finished that time). That Linda is one mean bitch.
dangit I missed Jeff's Saturday workout @ Brand-X. looks super interesting and fun (burpee hang squat clean thruster.. wtf!?!)
instead i did fight gone bad with the other people who showed up at the CrossFit San Diego inaugural park meet.
242. better than last time, but not good enough.
Time of around 33 minutes. Yesterday kicked my ass. First week back on Crossfit after a one month break.
Nice 8 minute+ Improvement John Messano!
i'll hit this one on Monday...
Bench press 165
Squat clean 125
Was doing great until 6 rep round of Deadlifts when I felt an old injury in my lower back go
I still finished the WOD but at a much diminished pace#*%#*%!!
Still did all full squat cleans this time in spite of my agony. Added over 11 minutes to my
last Linda time.
Legs were too toasted from yesterday's thrashing for this today, so did:
5 rounds of 15 benchpress @ 95# + 15 pullups. Needed to work on both, so paired them up.
Now retiring to the TV to watch "Carried Away".
2x90# DB Bench
I know the db bench is a little less than bwt, but I seem to remember something about dumbbell weight converting to a higher barbell weight. That's my story, anyway, and I'm sticking to it.
70# (2x35#DB) Bench
70# (2x35#DB) Squat Cleans - Needed to do DB, instead of using the bar for cleans, so she compromised.
This was 1:40 longer than last time, but she wasn't feeling quite up to par today. The baby in her tummy sometimes takes all her energy.
"3 bars of nasty papercut": all the reps, half the weight. 33 min, sets unbroken, heavy breathing in between.
Went to the gym today for my second meeting with Linda. Was approached by staff members at my gym after receiving several complaints from concerned patrons about the excessive bleeding from my shins. I was told stop DLing and clean up the bar. That was only during the 3rd set...
madness indeed...is this a bar I see before me?
DL210.BENCH 190.CLEAN 140
Same weights as last Linda about a month ago, however I was able to take about 14 minutes off of my time
deadlift 270* (dropped to 250 when grip started failing)
excuse the self-indulgent testimonial, but today was exiting for me. I started crossfit 7/21 and LINDA was the 3rd workout i did. I used 65% of the rx'd load and did power cleans (which saves me an insane amount of time). I have used LINDA as my benchmark workout ever since. The first four times I added 5% (so went from 65%, to 70%, to 75%, to 80%). I switched from power cleans to full A2A squat cleans. The last two times I decided to add 10%, so this was my first time to try the full load. My sets were broken, my callouses ripped, and my gym's jazzercise instructor yelled at me for making too much noise BUT I did 55 reps of squat cleans, bench and deadlift with more than Ii could have done as my single rep max in July. Thank you coach, thank you cross fit.
Now I can start trying to get the sets unbroken and work my time down.
MarkM - great improvement!
DL 225 (1.36)
BP 135 (.82)
Clean 95 (.57)
Time 29:50 Last time was 31:20. Still no storm but the breeze continues to pick up. Couldn't get down into the clean very well today, though. Need some more bar/pvc pipe practice. Dead tired, as usual.
Still visiting Mom, so Linda with a pair of 36s (kbs, that is):
double kb cleans
one-leg deadlifts (L, R)
33:33 2 minutes faster, more weight, & had to wait on equipment at least a couple of minutes.
Can't clean. Can't bench. Still rehabbing my right shoulder, but it's getting better.
Did Jonestown workout, instead: 15:32.
This one is becoming a favorite. Pukie kept knocking through the middle rounds, but I left him out in the cold. hr 180 at the end of the session.
DL: 165 lbs
36:35...now I really can't walk...
BP 180# (90# DBs)
I hate using the hexagon plates for lifts from the floor...things get out of alignment sometimes. Cleans were mostly Half squat Power cleans.Still trying to get my old knees to accept a front squat.Using DBs instead of a bar is particularly fun for the forearms.
I had a sick feeling in my gut right before starting this just like I used to get before a wrestling match...I think todays match with little Linda was a draw...nah, she kicked my ass.
No storming here: 1 hour, 12 minutes
I wish there was an excuse for my weak spots...
Maybe my arms are too short.
BW = 225
DL = 225 x10, 315 x 9, 315 x 8, 275 x 7, 275 x 6
BP = 225 x 10, 245 x 9, 255 x 8, 275 x 7, 275 x 6
CL = 135 x 10, 135 x 9, 135 x 8, 135 x 7, 135 x 6
The wife cut short my workout. I was running out of gas and motivation anyway. Keep up the good work everybody!
Bench press: 82%
2 bar setup (trap bar and 7' olympic bar)
Getting closer to the Linda Rx weight.
Deads are the only thing hurting me right now. Next time I will shoot for the actual 290 on DL and Body weight on Bench.
Total time 50:15
All sets were broken. Still learning proper SC form, that is what takes the most time for me.
Wow what an ass kicker. I didn't have a dry spot on my shirt.
About set three (7 reps) my forearms were killing me and I couldn't get them to loosen up or stop burning.
Than about Set five (5 reps) I entered this kind of surreal state where my body just kind of went on auto pilot. Good but scarey. I didn't want to sacrifice the techniques so I had to concentrate more. Also my forearms stopped burning and they were fine. I felt like I pushed them through a plateau.
At about set eight (2 reps) I tore a callous off my left palm. Sucks doing 3 finger DL's.
A little bloody and beat up but made it through, approximately 55 minutes.
2nd Date with Linda: (Modified)
DL: 10 reps @ 225 (Should have been 340)
9 reps @ 235
8 reps @ 245
7 reps to Finish @ 255
BP: 10 reps thru 7 reps @ 205 (Should have been 230)
6 reps (4 reps @ 205 then 2 reps at 185)
5 reps to Finish @ 185
C : All sets @ 135 (Should have been 175)
TIME: 1:08 All sets broken.
Being out injured for 8 weeks really sapped my strength! No where to go from here but up!
It would have been better for me to have had a millstone tied around my neck and thrown into a lake than try to complete this.
Made one more round than last Linda three weeks ago: 10, 9, 8, and now 7 reps in 28 minutes.
One of my kids found me sprawled in a semi-state of consciousness in the driveway and said: "If somebody didn't know you they might think you were really hurt".
"Crazy dad" is all I heard as he rode off.
That was 8 hours ago and connective tissue just recovered enough to type.
love you, mean it
mfbunch: bwt 150: 155 dl, 115 bench (used 135 last time, didn't check closely enough, joeyd convinced me we used 115), 85 cleans (10 heavier)
time 19:13, 7:45 faster than last linda, all sets unbroken, need to up the weight next time around to get closer to the benchmark
joeyd: bwt 185, same working weights, 19:40, 7:05 faster than last linda, all sets unbroken
warmed up a bit more this time, made a big difference
Usually do "Jonesworthy" on "Linda" days but I've been lacking in the power-lift stimuli lately. Due to yesterday's DL effort, as a sub for the squats, I decided to sub squats for today's DL's. My Back-Squats are weak.
BS 155 (had to have this a little heavier than the Bench weight). Bench 150. Power Cleans from the floor each rep at 115.
Did FGB at the San Diego Park WOD, 232. With some minor form improvements alone I think I could up that a good 20 points at least. It was an outstanding day though, lots of fun. I can't wait for the CFSD gym to open up.
Glad to see I'm not the only one who left skin on the bar on this one. Looked down as I was finishing to see a nice bloody callous...
I cut 15 minutes off my last Linda, by using an assistant to change weights, and stacking the weights smarter per Matt G.
I also should go heavier next time, but was working on form.
Dead 140#10-3, 150#2,1
Bench 100#10-3, 110#2,1
Clean 60# all (this is my weak exersize form wize)
Now I just have to loose 60#, or up the wieght!
Our first WOD @ Cross Fit Toronto. Thanks John!
Warm up: 3km run, from home to gym.
DL @ 69% of RX
BP @ 75% of RX
SC with db's @ 67% of RX
3km "run" home (I was barely moving at this point).
I did this a day late due to playing in a tennis tournament yesterday.
No Storming here: 59:56, but it is 10 seconds faster than last time. Hurray, I broke an hour. Ripped a calous in DL. Linda, you are one tough girl.
I was converting a new comer so I didn't go for time. Too much time is lost between sets as you change weights and take turns using bars. But all I can say is that it was awsome.
20:25...wasn't sure if my grip/forearms were gonna give out before the end...killer WOD!!
BWT 188, used "virtual bodyweight" of 135.
205# DL, 135# bench, 100# clean
23:07. All cleans were squat cleans, which really taxes me metabolically compared to power cleans. Once I get my time down to around 15 minutes, I'll up the virtual BW.
Cf WU x3
(Late posting this was done day of) Total Time 44:44.
Deadlift : 215
This WOD is the most brutal on the body to me. Several hours after the WOD, I almost met pukie but it went away.I'm walking funny today from doing Linda and Friday's front squats.
WOD with a substitution of #80 bag of concrete on back instead of BP with body wt...
SUB 80# BAG ON BACK PUSHUPS
used 255 and 135 because I had one bar,those weights were a little heavy but way more convenient, the 'single bar of death' took 52:10...ouch.
subbed light weight stiff-leg DL's: 65#s
Clean: 45#s--weren't true cleans--I just stood on 1 leg and racked the bar from a hang, more like power cleans
15 mintues of handstand work after
DL: 95#s for first 3 sets, then dropped to 85 for rest
First ever WOD. Took Sean's advice for newbies and started slow and with light weights. Can probably increase next time.
Squat cleans: 45 (new for me--worked on form with bar only)
Time: ~30 min.
Had to stop after round 3 due to shoulder pain. First time I've ever had to do that, but I didn't want to risk severe injury... again.
Still sore from the front squats
Scaled down Linda
body wt. 240
Get some, go again...
dl - 240
bn - 160
hsqcl - 120
Although I enjoy scaring the bejeebers out of conventional gym types with a bat-shit crazy WOD like Linda as much as the next CrossFitter, blood can spread disease, and it does, justifiably, make some people worry. So I have adopted the practice of wearing hard plastic soccer shin guards to protect the bar from my shin scrapes during deadlifts. Anyway, it seems to keep the well-meaning fitness center staff (mostly) off my back. Now if I can just figure out a way to explain to them why I need to repeatedly bang a 20 lb. medicine ball ten feet up the wall...
DL: 175# (113%)
BP: 155# (100%)
Cl: 95# (61%)
Late post: "Linda" as below in 25 mmin.
DL, CL as rx'd
Bench - subbed 135
Linda stormed through this morning for 38:11 mins in the following intensities:
Dead-Lift - 225
Bench - 155
Clean - 135
BW - 185
4045 second static arm hang
45 second static arm hang
TIme: 35Min as Rx'd
f the triplet
1:18 improvment over my last performance, with 10lbs added to cleans.
I chalked up before the sets of deadlifts to help prevent bar slippage.
This may have improved my time somewhat.
I seriously thought I was going to puke on the last set...so much so that I ran into the bathroom right afterward and put my head in the sink, but I managed to keep it down.
I also just noticed that the prescribed order for the exercises is DL, BP, CL.. and I've been doing BP, DL, CL.. don't think this is significant though.
Most sets of the bench were broken, I could greatly improve my performance by working this movement, but I'm not really concerned with my bench. I can bench my bodyweight without any trouble, so I don't think this is a weak point for my climbing, and I don't want to put any more mass on my chest.
Perhaps I should have left more time for this one. Tried to do Linda-lite during lunch today.
BW - 170
Completed reps 10,9,8,7,6,5 in 29:10
Form was decent. Limiting factor was definitely cleans. Would have liked to struggle through the last few reps but had to go back to work.
WU - 3k jog
BP 135, DL 115 and SQCL 75lbs
4 mins slower than last time with same weight.
Next time add 10 on DL
Last time 050721 (I was taking a week off when Linda came up last month)
Power Clean 95
Power Clean 115
I started out at 345 DL but figured after a couple of reps that it would take me all day. Started dropping weight to the above levels. Only had two bars, and it took some time to swap weights.
deadlift=225 (first time doing deadlifts)
Havent quit got the strength to do the required weights yet, but working on it. Second WOD for today. Just couldnt sleep thinking about the pain that Linda had in store for me.
Still working up on the weights:
bench 135,135,145,155,155,165,175,185,195, pu max
weight was base on 150bwt actual bwt 205
those first dead lifts are evil
Abraham Lincoln Crossfit
Gym is too crowded to do in one day, split into two days, deadlift on day one, not timed.
Tom (bw 206)
225 lbs. can only do seven at a time
Joe (bw 168)
135 lbs. only three at a time
Tom (bw 206)25 minutes
215 lbs bench unbroken
115 lbs cleans only five at a time
Joe (bw 167)
135 lbs. unbroken
no cleans leg too sore
35 minutes at 205, 135, 95 respectively bw 185
(after 1.5 hours of tennis) right shoulder still weak
this is by far my worst benchmark of them all, I think I get off easy with the rest because I've lost some muscle mass and am pretty light right now.... got through the 5 rep round before someone needed one of my bars
DL - 205
BP - 135
New to crossfit...great website!
37 minutes...DL at 225 seemed too light at first but was brutal the last 4 rounds. Could have done more weight on BP. Lots of extra strength Tylenol on Sunday...
Between yesterday's monstrosity and linda tonight I'm going to go home and Ice my shoulders and wrists, take a big fat motrin and see if I can get my girl to give me a rub down.
Linda= 28:30 give or take, I blacked out...
Was out of town so I did Linda'a baby sister in the gym weight room
50# DB Deads
50# DB Bench
50# DB Hang Squat Cleans
I've been doing the WOD for the past 2 months, and I'm certain that the other folks here at the gym in the corporate offices of my Fortune 50 employer think I've completely lost it. Some of the looks I get waiving dumbells overhead, doing pullups with the complementary towels are really priceless!
21:47 DL- 250; BP- no bar, doubled the number with PUís (BW 202#); S. Clean- 135#
did as a make up work out 11/16 (instead of that wod).
(used a factor of approx .55bwt)
same weights as 10/21 but over 30 min faster! some of the time difference was due to having a lot of assistance switching between the weights on the one bar...some was due to improvements.
from 5 down all sets unbroken. all bp unbroken. next time go to .6bwt? last time did more squat cleans this time did more power cleans.
thanks crossfit and krista & ahmik for the assist in the wod and getting me into crossfit!!!
Buckled down to Linda this morning - did C/F warm-up - O/H squats with bar only actually looked not too bad, fairly upright. Did some light deadlifts to start (60kg) after back trouble last time. 2nd one felt fine going up, form good by my standards, conscious to keep form going down but still some sort of explosion in lower back and groin on the way down. Second time in a row on Linda, worse this time and no excuse of trying to do too much too soon. Doesn't look good for doing D/Ls for quite some time. Sorry for long post - by way of warning note to myself.
This round (10/22/05)
squat clean- 95 (115)
10- 2:20 (2:49)
9 - 3:48 (4:24
8 - 3:30 (4:07
7 - 3:44 (4:05
6 - 3:10 (3:40
5 - 2:45 (3:07
4 - 1:44 (1:45
3 - 1:39 (1:13
2 - 1:00 (1:04
1 - :44 (:42
TOTAL - 23:24 (26:56)
Goal was under 24.
Deadlift - 95 (85
Benchpress - 70 (65
Squat cleans - 65 (45
10- 3:12 (2:45
9 - 4:20 (3:05
8 - 3:30 (2:42
7 - 3:20 (2:04
6 - 2:40 (2:05
5 - 2:15 (1:35
4 - 1:45 (1:20
3 - 1:20 (1:00
2 - 1:00 ( :42
1 - :30 ( :31
TOTAL - 23:22-24:01 (17:39
Hubby did splits while I worked out and missed a couple, so my time was somewhere between 23 and 24. I am pleased with this because I went up in weight across the board, especially the SC. Happy with the effort.
Took it easy, finished in 45.
Current BW 240.
3 Bars of Death
19:19 (pr by over a minute)
Felt good going in. DLs went smooth and BP is no problem. All cleans were power from floor in sets of 4-5. Can't grip the bar for much longer. Its not a fatty, but thicker than most.
7,6,5,4,3,2,1 in 16 min
Deadlift: 4 plates total hammer mach.
Bench press: 155
Clean: 115 (more like power clean)