Sue,
Your "Linda" wish has come true...

i'm from asia so we are a bit late in getting the wod we just did yesterday's wod this morning and i thought im goin to meet pukie in person, is it ok to do "Linda" in the afternoon? or i might get a chance to meet rhabdo instead of pukie?

Where is that photo taken?

Somewhere in canada? Not Huntington beach?

Vince, I'm in Australia and am always a day head. I don't think it matters when you do Linda (aka the three bars of death) or any other WoD as long as it works for you.

As for meeting Pukie, that's most likely going to turn on when you have eaten (and is less likely to occur from lifting exercises such as these). And Rhabdo is most likely to come from pushing yourself too hard, too early. Again, not relative to the time of the day.

Good luck.

Josh, that's me in Montreal
_michael

"The Winning Edge" - where I'm from, it goes something like "If ya aint smart, you gotta be tough."

Hey, COOL, Montreal. That's where I'm at! Was just thinking that we need a Montreal Crossfit.

BTW, this has nothing to do with today's WOD...just wanted to say that even though I have been training since I'm 14 or 15 (26 now), and working out and staying in shape has always been a, important part of my life, I have been doing Crossfit for around 2 months now (give or take a couple weeks) and I have NEVER felt in better shape, and even look better. These workouts really kick my butt, and I can not see myself going back to my old way of training. Bottom line is I just feel awesome, and look forward to imrproving every day , and will spread the word about Crossfit.

Thanks guys, happy new year

"and working out and staying in shape has always been a, important part of my life"

actually, now that I think about it, Crossfit makes me realize that I was probably never actually in good shape to begin with, lol

I'm a super newbie--this will be my fourth WOD. And I'm definitely "untrained" by CF standards.

No trainer, no experience with Oly lifts. Don't want to do the clean until I've got it right. Anyone have a good substitute?

Any help appreciated.

I'll do the 3 bars with a smile on my face tomorrow. Happy new years everyone!

Finally got back from Oregon. Haven't done yesterdays burpee beatdown yet. Will do tomorrow. Just wanted to say Happy New Years to all my CF brothers and sisters! That and Linda, aka 3 Bars of Death, are my least favorite of the girls! Not looking fwd to tomorrow. Boo-Hoo

Coach,

I was wondering if the cleans were supposed to be hang cleans or squat cleans. Last time I did Linda I did hang cleans. Just wondering what everyone else out there is doin. Any and all comments are appreciated.

Timbo, more experienced people may give you some better guidance, but the way I would approach it is this. Watch the clean video something like ten times: http://media.crossfit.com/cf-video/cfj-nov-05/clean.wmv

When you get to the gym, try it with just the oly bar. If you feel comfortable with it, then increase the weight until you get a weight that you will be happy to work out with.

Bear in mind that you will be doing 55 of these and you are correct to be cautious. You might find that if you are 100kg, then a 20kg bar with 10kg on either end is about right.

Let us know how you get on.

They who lack talent expect things to happen without effort. They ascribe failure to a lack of inspiration or ability, or to misfortune, rather than to insufficient application. At the core of every true talent there is an awareness of the difficulties inherent in any achievement, and the confidence that by persistence and patience something worthwhile will be realized. Thus talent is a species of vigor.
Eric Hoffer (1902 - 1983)

Did not time it but did manage to complete it.
Deadlift was 205lbs
Bench was 160lbs
cleans were 100lbs

All very tough,once you get past 6 reps you get a boost..half way there!

"The Winning Edge" is a terrific article. Thanks for linking it.

I would dearly love to see the test that West Point uses to assess "grit."

The idea that grit, and other elements of what we call "character," can be cultivated and taught is something that every parent and educator took for granted several generations ago. Every successful society in recorded history considered teaching character to the next generation to be a primary obligation. It's about time it made a comeback in the USA.

Praising effort rather than outcome definitely works. It is a foundational principle of the Positive Coaching Alliance, www.positivecoach.org.

Tres barras de muerte...
Bodyweight 167lbs.
DLs@255lbs. (152%)
BP@175lbs. (105%...+5lbs. from last time)
Cs@135lbs. (81%...+5lbs. from last time, full squat cleans)
Time 21:47.97

A little slower than last time (about 2 min.), but I increased the weights so that's OK. Back to sub-20 on the next one.

bw 155
dl 220 (dropped to 190 at the set of 7)
Subbed ring dips for bench
clean 120

37:10

bwt 87kg

deadlift 120kg
D.B bench press 20kg
Clean 60kg

22:53

had to drop the weight on the bench as shoulder was feeling a bit funky

Hey everyone. I just wanted to wish everyone in the crossfit community a happy new year. Also I wanted to send a very big thanks to coach glassman, luaren and all the crossfit coaches. Although I have not met all of them they have changed so many people in the military community. Their inovative thinking and application have made many navy corpsman and marines physical specimens in the military realm. So, that being said. THANKS to all those coaches out there and keep up the excellent work.

On the plus side I have a good starting point in the new year for improvement: had to knock it off after the round of 6- form was falling off badly on the cleans and deads. I scaled it to a 150 lb'er and weigh 180.

Tres barres de muerte, me encanta.
39:00 or thereabouts, off a wall clock as I forgot my watch.
168 body weight, 150# BP, 175# DL, 95# CLN.
I love this community, everyone was right about the sheer increase in numbers in the gym the past two days, wonder how long it'll last?

Did the 12-26 workout today: 100ft walking lunges, 50 squats, 25 back extensions x 3
Subbed Smith machine bar/bench setup for back extensions
Otherwise as Rx'd in about 17 minutes
Owwww
I'll try Linda tomorrow...with an empty bar
LOL

John...it'll likely be busy for the next 4 weeks or so, then gradually taper off for 2-3 more weeks until things are back to normal.

I could really slide into some cynical statements about it, but I'll try to refrain. Keep in mind that your typical commercial gym makes a large percentage of their money by signing up these poor chumps at the end of December/beginning of January; without them it's likly you wouldn't have a place to work out.

Most clubs have software that can do a breakdown of when people are coming into the gym...make friends with the front desk person/manager and ask them for a chart. You can find the holes in the day and go when nobody else is there.

44:57
bw:190#
DL: 285# (decreased to 235 beginning with 6)
BP: 190# (increased to 205/6, 225/5, and 245/1)
C: 145# (same throughout)

Excellent workout. I have always been much stronger on DL than anything else (for 1RM, anyway) but the DL's were definitely my nemesis on this one; reduced to doing mini-sets of 2 within each set.

On the plus side, my BP has increased significantly since beginning CF; no broken sets.

"But Baby-Bear's exercise [cleans] was just right."

Due to extremely sore lower back from high volume deadlifts a few days back I modified the workout:

135 lb front squat
155 lb bench
135 pound clean

Bodyweight - 158

Time: 25:04

Due to my lack of home equipment I had to do this one at the gym. I definitely got some stares, though a few people looked really interested. I need to get a group started here in Orlando - future home of Crossfit Central Florida ;)

deadlifts dhould be vvithout straps right??
i can bench bodyvveight easily(90kg= 200LBS) but fail at 120kg deadlift due to grip- are people out there using straps or is my grip just the pits?????

I'd definitely aim to do this without the straps. Grip is a weakness of mine also, so I've been adding extra work in this area - heavy barbell holds, farmers walks and plate pinches have been my tools of choice.

Until you've brought it up to par though I'd maybe do as many as possible without straps then add straps once your grip tires... Just my opinion though.

my 2nd WOD t=36:03 BW 232; DL 115 BP 185 Cl 95

No aids Ers., so leave the straps at home. You'll improve your grip by not using them.

DL 205#
BP 155#
CL 115#
Btw 155#
time 48:15

Having to change the weights between each set really slowed me down, but nonetheless it was a great work out, really enjoyed it

36:30 BW 175: DL 135 BP 135 Cl 95

53:00

BW = 159 lbs.

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 172 pounds
Bench press: 122 pounds
Clean: 72 pounds

Had to change weights with collars for every set except towards the end where I did as follows:

4-3-2-1 Deadlift
4-3-2-1 Bench press
4-3-2-1 Clean

body weight = 175

Only have 1 bar, so I had to change plates between the Deads and Cleans. Subbed Ring Dips + 20# for the bench.

Dropped to 205 on deads and 115 on cleans after set of 8. Just too much volume for the full weights for me to get through the whole thing.

Cleans were power cleans with a few squat cleans thown in. I need to work on my squat clean form in a bad way.

Took me 59:18 due to having to move plates around so much.

bw- 172#
Deadlift-255#
Bar Dips + 25#
Cleans- 135#

I had to sub dips because I was sans-spotter. It's been forever since I've done bench presses, and I'm not sure about that many at bodyweight. Now I remember why I quit doing bar dips...how I wish I had brought my rings! Cleans started as Squat cleans, but I was losing form as time went on, so I did power/partial squats.

Total time: 24:44

BW 206
I have one bar, so I did 95# across the board

23:23

First time posting my WoD:
BW:240
35:00, did 8-8-6-6-4-4-4, used straps on DL
DL:185
BP:135
CL:95

Had a hard time with the squat part of the hang squat clean-my knees kept buckling out as I went down. Is that a flexibity issue?

BW:165
DL: 225
BP: 165
Clean: 115
Total time: 80-minutes

BW: 115
DL: 115
BP: 95
CLEAN: 65
TOTAL TIME:75-MINUTES

BW = 160

2 bars, no spotter so I did 4x push-ups. That felt about right.

I'm not confident in my deadlift nor in my clean so I went a little light. 135# DL, 70lb clean.

40 minutes.

22:47, However only made it through the 6's and then my lower back tightened up like a bastard. Will keep at it until successful

BWT 175
DL: 260
Clean: 130

However, my wife is willing to try crossfit. She did yesterday's workout (with assisted pull-ups) in 18 and change. This could make things really interesting.......

BW 165 DL 205, bench 165, clean 120 first round then 115.
Dl unbroken except set of 9, bench unbroken cleans unbroken after set of 8
10 3:29
9 5:28
8 4:16
7 3:22
6 3:41
5 2:19
4 2:07
3 1:40
2 :59
1 :41
Total 28:05 7:15 faster than last time although last time dl 225 bench 175 and cleans 120

Great article. I'd recommend this book http://tinyurl.com/dvtj7 to anyone interested in reading more on how Andrew Wiles solved Fermat's Last Theorem. Although it sounds like very dry subject matter it's an exciting read.

Deadlift 295/10, 295/9 (too heavy, tweaked back)
225/8-1
BP 205/10-1
Clean 115/10-1 (too light)
* next time Deadlift 250#, Clean 135#
* next time chk ego @the door w/ a partner and
you won't hurt your back.

Time was 34:50, 2 mins slower than last time but much havier deadlifts this go round.

great article-puts into words what i have been trying to articulate to my wife (as it pertains to raising the kids) for years!

also, for those finding the gym too crowded because of all the new years' resolutions, if you go early in the morning the gyms will usually be less crowded-most people don't like their sleep more than the idea of being truly fit.

will hit linda tomorrow (did i say that?!) as this time zone keeps me a day behind. fun times after the killer burpee workout this morning!

Katie Jo: bw 127
31:02
DL=175
Bench=115
Clean=90

Great Job Katie! Her time should have been about a min. or so less due to having to wait for me....

Sue: bw 120
32:27
DL= 175
bench=95
clean= 90

We both added weight this time and decreased the time by 4+ min.:)

cfwux1
LINDA
=21.07.38
I dropped the clean weight to 80#
9-8 were power cleans
10-7-1 were all a2a squat cleans.Squat cleans are deadly..
bench 135#
d/l 195#

Last time did "Linda" in 59:56 with weights as follows: DL-225, BP-155, SC-112, BW-201. This time I did the same weights, but my BW has shrunk to 194. This is the least I have weighed since the early 80's, getting leaner and stronger thanks to CF and the Zone. Today's Time was 51:33.

Sick as a dog so took it easy and scaled back.
BWT-175
DL-175
BP-135
HPC-95
full reps done in 17.13

Jeremy

WOD #2. Didn't do it for time just form. First time in the gym in 10 months. BW 140#. 95# DLs, 40# dumbell presses, and 75# on the cleans. I was a little nervous about putting more weight on cause I wasn't sure how my back was going to take it. Not a problem. Feeling pretty good, and can't wait till tomorrow.

Actual BW=156, Linda BW=119

last time 140#DL,100#BP, 60#clean 27:15
this time 180#DL, 119#BP, 95#clean 32:46

broke bench on 7 and 5
took a break during 5 to get the last rep up
bench on the smith machine (my 3rd bar)
did ring dips to repent.

cfwu

bw 170#
dl 185-205
bp 175-185
clean 95

time 35 minutes

My first time with Linda, I've always subbed something for this just due to the amount of space you take up. Today however the gym was mine alone.

My time: 42:53
Weights: BW 170#
DL 225#(132%) for rounds of 10 and 9, 188#(111%) for the rest.
BP 155#(91%)
Clean 118#(69%)

bwt 200
as rx'd 36 min.

had nothing today!

Time=27:16 (Last time was 49:51)
BW=109
DL--started with 105lbs, had to go down to 95lbs during my set of 8 because I couldn't keep good form.
BP--65lbs (all sets unbroken--up from 60lbs)
Clean--50lbs (up from 45lbs last time)

BW= 163
Age= Almost 7 (in dog years)
DL - Tried 240, couldn't hang went to 225
BP - 165
Clean - 120
All sets, like me, broken. 44:50.

As Rx'd....I'm 200lbs so.

Deadlift: 300lbs
Benchpress: 200lbs
Clean: 150lbs

Time: 30:09

I was trying to get under 30. I came so close too. My first time doing it! I hate this girl.

37:21 - through round 6 (40/55=73%) before deadlift form went south and right bicep cramped - all sets broken.
BW 220
DL 245 111%
BP 185 84%
Clean 115 52%

Great article - and Seligman's work is some wonderful stuff too - I highly recommend it.

This is the first time I have done this workout with the Rxed weight.
BW:200
DL:300
BP:200
CL:150
33:00
The time was much slower than my last "Linda", but I happy I was able to do the weight.

17:49 this time, bwt 163
19:12 last time, bwt 167

BW 248
Only had one bar and Wal-mart weights so I did Deadlift first all sets and reps at 220 (all the weight I have)
Benched 2 sets @ 195 with Bar
and 8 reps with 110lb dumbells
Clean 120 2 sets and 8 @ 110

bw = 165

deadlift = 250
bench = 125
cleans = 125

17:36

Team Baghdad,

Sgt Galloway 40:07 bw 175# wieghts for 145#'r
Spc Terry 23:12 bw 175# wieghts for 185#'r

This was Sgt Galloways first time with Linda. By the look on his face I could tell he thoroughly enjoyed it. lol

Also we did hang cleans instead of squat cleans, still unsure what the workout actually calls for.

Hardest workout ever....period.

J (BW = 225 lbs) - 45:56

Deadlift - 315 lbs.
Bench - 225 lbs.
Clean - 170 lbs.

Russ (BW = 200 lbs) - 41:30

Deadlift - 275 lbs.
Bench - 200 lbs.
Clean - 155 lbs.

His lower back basically stopped working at the 3 rep stage, so he finished with 3 reps bench, 3 reps clean, 3 reps bench, 2 reps clean, 3 reps bench, 1 rep clean.

At least I can cheer on the Buckeyes from the comfort of my couch....go OSU!!!!!!!

PS - we almost got kicked out of the gym today for excessive noise (dropping weights). We're currently shopping around for a new gym. Brutal, eh? God forbid you'd work hard in an "athletic club".

35:36
Bodyweight: 140
Linda is as toxic as my ex-wife. Even though the workout is long over, I still feel the effects of her evilness. I didn't even use the prescribed weight.

Deadlift -- 160
Bench Press -- 135
Clean -- 70 Started with 105 but was having problem with left bicep and forearm on the "catch".

Holy freakin' metabolic meltdown Batman... nice buzz. Had to jump in the 56 degree pool for a while after that (Thanks Coach B!). Closest Linda to actual Rx weight yet.

40:00
BW: 202
DL - 275
BP - 205
CL - 155

bwt: 175
DL: 175
BP: 175
CL: 115 (all squats 'cept for a dozen or so)

an Rx'd "Linda" is a year-end goal for me.

oops, time = 34;41

13:14.6

1.5pd swings
ring dips
1.5pd cleans

more of a metabolic workout, i miss my oly bars...

Finished with split work, then 3x 1-2-3 16kg weighted pull-up ladder.

DaveT...

As has been noted before (check the last Linda comments, or maybe the one before that), unless it specifically states POWER cleans, it should be done as a squat clean.

45:28

bw:206
DL:245
DB BP:170
PC:155

Only had one bar to work with so to make the changes as easy as possible I clipped on 155lb then put a 45lb on the outside for the DL's. Having to take just a little extra time to change the weight is somewhat demoralizing...

Scaled down to 75% of rx'd weight, which is lighter than I did last time. Feeling a little sore recently (bad diet?). DL 170, BP 115, Power cleans 85 (I know, should have been squat cleans).
18:18.

Hi all,
Workout as follows
{Bike ride (Airdyne) 3/4 mile; Stair ascent; Sit-up +12.5 kilosx20; Jumping DB row(60#er's)x15; Ring dipx15; and Swinging DB curls (25#er's)x20; and stair descent}x4.
Duration 25:30. Bdw. 81 kilos.
Lisa is doing yesterdays WOD

After the workout I felt vertiginous. I just couldn't seem to "Shake" the sensation. Subsequently, I checked my BP and HR: 108/54 and 82 twenty minutes after the workout. Dehydration is an insidious condition that skulks about and wham! Plenty of fluid and ninety minutes of nap and I'm revived.
Until tomorrow...

Well wanted to time it but this was disrupted as firstly I couldn't hold the bench for long and also didn't have the weights I needed at all times so had to keep hunting for these.

10 9 8 7 6 5 4 3 2 1
DL 100 110 110 110 110 110 110 110 110 110
BP 85 85 85 85 80 80 80 80 80 80
C 60 60 60 60 60 60 60 60 60 60

Time: 1h15min (incuding about 40min of being slowed down)

London Crossfitter!

Lisa's WOD {burpees and lat pull downs (100#'s)}30,25,20,15,10,5.
Duration 20:00.

cfwu X 3
"Linda" - 18:15
cfwu X 3

BW - 180# DL-185#, BP-155#, SC-95#
About time to sack up and increase the weights.

43:05

DL: 140
Sandbag floor press: 90
open hand kb clean: 53

BW - 185

DL-275
Clean-145
BP-185

time 23:30

36:57
BW 182
DL 170
BP 135
Cl practiced with oly bar

"linda"
bwt 240
deadlift 255 (106%)
bench press 240
power clean 145 (60%)
did all of the deadlifts and bench presses but low back gave out on the 6 rep set of cleans had to struggle to deadlift after that and couldn't clean. all weight was up and it felt good til that set of cleans.

WOD in about 20 min. w/ following:
130 DL
95 CL
95 Inclined Bench

Hi all!

long time lurker, first time poster.

I am a Montreal crossfiter also. My mother (54 yrs old) and I (30 yrs old) have been doing CrossFit for a year with astounding results.

A heartfelt thank you to Coach, Lauren and everybody in this fantastic community. CrossFit has done amazing things for me.

Been thinking about a CrossFit Montreal...

I used 275/185/135 with body weight of 180. Time: 52:36

I'm quite embarrassed to post this. My strength was fine as my sets were unbroken, my endurance was fine as I could still carry on a conversation, but my lower back was extremely tight from Friday's workout. After the first or second round, I was taking 5-7 minute breaks between each round so my back would loosen up. In fact, I was pretty close to quitting. If my back was fresh, there's no doubt in my mind I would hit sub 20. I'm very pissed with my performance on this.

Jodi used 50% of rx'd weight and completely destroyed me at 17:04.

BW-210#; 51:00- only had one bar. Had to do all the deadlifts-315#; Then changed weights to do bench press-210#; Then I did powercleans instead of squat cleans because the squat clean kills my knee-155#. Very tough workout. Especially after only 3 hours of sleep. I had to get up and watch Alabama squeak by Texas Tech. What really stinks is I have to be back at work for another 12 hour shift tonight. Oh well, Roll Tide!!

28:46
BW = 155
DL 205
DB bench Press = 45 lb(heaviest I own)
Clean = 105.

the "Three Bars of Death", aka Linda, is even more painful for me since my gym was closed and it becomes the "One Bar of Death" for me with no bench here at my house, so sub'd with #82.5 sandbag on back for pushups...weight changes took a lot of time because bar on floor...

BW-#165
DL-#255
PU-#82.5 sandbag on back
Cleans-#135

Time-48:41, 4 minutes faster than last time same situation.

Linda sure is some kinda woman! ...had to scale back the weights but did the rx'd reps with only 60 secs rest btwn. what a smoker!!!

CF warmup 15 mins...then...WOD

Time: 32:18 mins

DL-225 lbs.
BP-165 lbs.
PC-110 lbs.

Oh what a day!!!

First I did yesterdays WO:
30-25-20-15-10-5
Burpee
L-Pullups
Time: 24:45

Second GM and I did "Fight Gone Bad" so we wouldn't have to fight the new years resolution crew.

Total Reps: 320

Drove back from Jersey today with the family, so I will have to do the WOD tomorrow. Looking forward to it. (Did I just say that?)

BW = 165
DL = 235
BP = 145
clean = 100
43:12
This was about 6 minutes slower than last time, but with 10 pounds more on both deadlift and cleans. All cleans were squat cleans from the floor, though the last few reps were ugly. Time includes some waiting for the bench press.

Max deadlift the other day really wore me out. Performed all three movements and stopped at 5 reps. Did not time.

only did X10,9,8 and had to cut my deadlift down to 225 (I weigh 195)

still breaking in...need to concentrate more on form- never really worked deadlifts before!

23 min
bench 185 I haven't bench pressed in 6 months!
cleans 145
dead lift 225

i can't feel my legs. I have been doing crossfit workouts for 5 weeks. i have gained 12 pounds, and have dropped my resting heartbeat 10 beats a minute!...... crossfit central in Austin Texas rocks!

Yesterday recieved my Christmas gift from my parents, i.e, it came in the mail: A BFS Super Bar, and four 45# bumper plates. Today I had the hardest (and most satisfying) workout of my life with those items.

Had to modify Linda slighly. I did dips instead of BP's, and deads were done sumo-style. I also
have only those 45-pound plates and some 5's.

BW-150
Sumo Deads-225
Dips-BW
CLeans-135

The deads whipped my ass, and I almost fell a few times. I completed all rounds except the 6th, and it took me about 40 minutes, due somewhat to having to change weight all the time.

Had to modify it a bit, turned into the two bars and 2 KB's of death.
BW 175
DL 175
Thick Bar Bench 135
KB Clean with 2 1pood bells

18:02

After a month of just trying to learn the movements, I tried my first WOD! I didnt have enought equipment at home to do Linda, so I tried her sister Fran instead. Not only do I need to buy a new bar, I need to buy an oxygen tank too!

Workout a year!

41:04
DL: 185 (50# improvement from last Linda)
Sub'd push ups
Clean: 95# (30# improvement from last Linda)
I hope to improve with each Linda until I get to the rx'd loads, which would be 325, 215, 165
At this point I'm just happy to finish Linda

"Jonesworthy plus"
squats
80-64-50-32-16-8
KB swings
40-32-25-16-8-4
pull ups
20-16-12-8-4-2
handstand push ups
10-8-6-4-3-2
26:00

Last time:
Bodyweight 76.9kg; b/f 11.6%
Deadlift 80kg, Bench press 60kg, Clean 60kg.
10,9 and 8 reps, 22 minutes.

This time:
Bodyweight 78.3kg; 11.3%.
Deadlift 100kg; Bench press 65kg; Clean 60kg.
10, 9, 8 and 7 reps, 23:32. Form deteriorated to the point of being dangerous.

Stick to the same weights next time (100; 65 and 60), but get further than the 7th round.

Fitter, faster, stronger. CrossFit.

Didn't do Linda today, but did Linda about 4/5 times last month, trying to get my time under 45 min....
This is one of my favorite, for me archetypical (?) Crossfit workouts. Helped me increase my DL by almost 100 pounds since starting Crossfit last June.

bw = 195
dl = 225 all sets unbroken
bp = 135 all sets unbroken
regular power cleans = 135 all unbroken, not comfortable with squat cleans.
time 26:36
First time with Linda and my lower back has now tightened up big time.

OK, I know what Pukie the Clown is, but what is or does Rhabdo mean? It's only my first week.

I actually almost got sick thinking about this workout before starting. In the past it has really knocked me for a loop, took me several minutes after getting set up before I could make myself start.

36:05 as ordered full wt. No sets broken. Rested more than usual prior to DL sets to make sure my back was properly set and form was good

linda is crazy!!!
body vveight- 92.7kg = 200 LBS

DL 110 KG ~240 LBS
BP 92.5 KG ~200 LBS
CLEAN 70 KG

ONLY MANAGED TO DO - 10, 9, 8, 7 , 6.
REALISED I HAD BEEN GOING FOR JUST OVER AN HOUR SO I CALLED IT QUITS.

THIS IS ONE CHICK VVITH LOADS OF STAMINA- ILLL BE READY FOR HER NEXT TIME

PS- ONLY HAS 2 OLYMPIC BARS .

about 11 weeks into CF and this was my first time to actually complete Linda

my first date with linda was only 3 rounds, my second was only 4 - this time she shook me all night long

One bar of death at gym, lost plenty of time and half of mind switching out plates

35:00

225 deadlift
155 benchpress
100lb dumbell cleans (2x50)

RHABDO= RHABDOMYOLYSIS- PROBLEM VVITH KIDNEYS EXCRETING TOXINS FROM TOO MUCH EXERTION ( I THINK!!)- SEE ARTICLE IN NY TIMES FROM ABOUT 2 0R 3 VVOD`S DAYS AGO.

I'm a day behind.

30-25-20-15-10-5 Red Rds. of:
Burpee
Kipping Pullup

Time = 20:02 with 12# X-Vest

Thanks Ers. Got it now!

Reading this board is so helpful, Thanks Steve S. and everyone who adds a helping hand!!

Ers.,

You are using the NYT piece on us as a source for info. on Rhabdo? You've got to be kidding. Have you seen the stuff on Rhabdo all over this site? I think your answer is dangerous. I recommend everyone read the NYT piece only to learn about shoddy liberal journalism.

Can you explain yourself?

Scott, put "Rhabdo" in Google and read.

Greg

32 minutes

bodyweight 150lbs

bp...100lbs...increased to 110 lbs for last 2 sets

dl..155lbs

cleans...95lbs

10 9 8 7 6 5 4 3 2 1

1st time doing Linda...great workout..look forward to getting stronger and faster...4 weeks on crossfit now..

BW 162

Deadlift 245
Bench press 165
Squat clean 125

Completed as written in 38:13
My first sub-forty minute Linda!!
Prior PR 42:22

24:30. Slightly faster than last time but I took on more weight. Biggest surprise was that the DL weight felt light and all DL sets were unbroken. I thought the BP weight would be heavy but all BP sets were unbroken. Hit a muscle cramp around my right knee in the round of 4s and had to shift down to the bare bar to complete the HSCs. DL=95#, BP=80#, HSCs 65#.

The NYT piece only makes me laugh, but the condition is defined within the article. Plus Steve S emailed me an attachment from a Sports Medicine Journal wrote by CDR Thomas Brown, a Senior Flight Surgeon that answered all my questions.

Did six bars of death with Norma. I have had some minor lower back pain for the last week or so that I blame on poor execution of the Christmas Day workout. Thus, I lowered the weight.

DL: 185# (1.22x BW)
BP: 155# (1.02x BW)
Cleans: 115# (.75x BW) but after the first two sets I switched to hang power cleans (from floor squat cleans) in order to preserve my tender back.
Time: 27min and change.

Tariq

sorry to offend coach - but i just read about rhabdo for the 1st time in the NY times article
"getting fit even if it kills you " from the CF site. In no vvay do i agree vvith the senastionlist nature of the article - i am a big fan of CF!!I vvas only using the article to define rhabdomyolysis.no offence intended- i came across that article on the CF site - never vvill i mention it again.

Max effort hang cleans
3-3-3-3-1-1-1-1

175-185-190-195
each for triples

215-225-225-225
singles

Steveo

1st time doing Linda. Been Crossfitting, sort of, since 112205.

Only have one bar and no bench.
sub'ed push ups (hand on rasied handles) 6.5" high and feet on milk crate 11" high).

WOW- ran out of juice after 7rep round but kept on - slowly. HR around 180 through out.

I learned from 122105 wod that cleans are a problem for me so I used just the bar and worked form, squat cleans. Good thing - don't think I could have done much more.

CFWU including pushup, pullups,& handstand hold.

completed all reps
(9 & 8 rep round DL broken set)
DL 160lbs
Push ups
cleans bar (20 lbs)

Time 49:40

BW-175

Time-42:04/ Only had one bar/Lost time changing weights.

DL: 205 (117%)
CL:115 (66%)
BP: 65# dumbells

BW 190 as rx'd

dl 285
bp 190
cl 155

27 min

As RXed.

BW: 165#

DL: 250#
BP: 165#
CL: 125#

Total time: 19:22

R1: 0:28, 0:29, 1:03; total: 2:00
R2: 0:52, 0:39, 1:12; total: 2:43
R3: 1:03, 0:34, 1:18; total: 2:55
R4: 0:59, 0:38, 1:17; total: 2:54
R5: 1:01, 0:30, 1:00; total: 2:31
R6: 0:45, 0:29, 0:54; total: 2:08
R7: 0:34, 0:26, 0:40; total: 1:40
R8: 0:20, 0:21, 0:24; total: 1:05
R9: 0:19, 0:16, 0:20; total: 0:55
R10: 0:12, 0:11, 0:11; total: 0:44

Over a 7 minute improvement from previous time of 26:25. Had to drop BP weight from 165# to 155# about halfway through last time, too. Use the same weights all the way though this time.

About half of the sets were broken, most of them were the middle sets, between R3 and R6. Started pretty strong and ended pretty strong.

Pukie was hovering around a lot, too. There were a couple of times where i was pretty certain one additional rep would have elicited a visit from my lunch.

33:14

Bwt: 190#
Deadlift: 285#
Bench press: 2x85# db
Clean: 145# (Squat cleans)

Wife:
28:30
10-9-8-7-6-5-5-5
DL: 135#
Bench: 80# (2x40# DB)
Squat cleans: 60# (2x30# DB to accomodate the pregnant belly)
Almost 4 min longer than last time; however, bench was 10# more, cleans were 10# less, and ~1min per round was spent changing out plates on the DBs.

17:59 @ 75% of BW. Cleans done with DB's, decent depth on most of 'em but room for improvement. Last episode was 27:34 @ 70% BW.

Ers
Did you say in a post that you were in Orlando? Now I can't find it.. We are in Melbourne and are starting a CF at local park with plenty of pullup, dip, and even ropeclimb gear, but we bring the weights. Check our modest blog, CrossFitSpaceCoast.blogspot.com for weekend times. Also, any others welcome, we need help carrying the weights.

30:29
270 for DLs
85lb DBs for Bench
L -pull ups for Cleans

Dropped to 225lb dl's after the set of 7's. I was smoked.

For clarity, 75% of BW above = 75% of rx. Also 3km run to CFToronto and 3km run home.

Olivia: 17:26, entire WO with Dumbells
2x40lb dead lift
2x20lb cleans
2x15lb benchpress lying on 2 boxes

3km run to CFToronto

28:40 as rx'd

bwt-170
dl-255
bench-170
clean-135

last time 34:27
5:47 second improvement over my last time! pretty damn happy about that. I needed it, yesterdays wod abused me and left me feeling weak.
-i actually had a guy in the gym tell me that was the most amazing superset he has ever seen (not necessarily my performance, just what i was doing). so not everybody thinks we are crazy. of course he was doing some oly work so he probably thinks a bit different than most in the gym as well.

Linda for Cripples: 20:55
bwt 112
Trap bar deadlift: 165#
One db bench press (right hand only) 50#
Full squat cleans: 70#

Not PR pace but not too bad; getting in and out from under the db was slower than jumping under a racked bar.

Did yesterdays Burpee workout this morning. Was going to do Linda tonight, but the gym is closed early. WTFO? That's probably a good thing. After watching that Notre Dame game, the only thing I could probably do is go & cry myself sleep. First the Chargers season goes to crap. Then Fresno St. blows it. And now ND? The only way to make this worse would be to read a Left wing article on CF... Oh, that already happened.

32:00
BW=220
Rack DL's 95#
BP 175#
Rack cleans 45#
Hoping to be out of the rack doing these lifts off the floor soon.

Ers.,

Forgive the excess of my vigilance; you didn't deserve that.

I want the whole world to see the NYT piece for what it is - a colossal failure of journalistic standards and ethics. (We know the author had rock solid clinical data on CrossFit's safety and efficacy from several sources and chose to ignore it for sake of the her angle.)

Here's one our whole crew loved, it is no more accurate but much better written and certainly funny: http://jsomnibus.blogspot.com/

Please let me gift you a CF sweatshirt (drop Lauren@crossfit.com a note with address and size), and don't ever feel your voice is being silenced here. This is not that kind of place.

Sincerely,
Greg

Modified Linda
BW 195
Went for 90%
DL 260
BP 175
CL 130
Time was 32:05- Cleans were power cleans- maybe someday I'll be good enough to squat clean Linda.

Hello x-fitters. 1st time posting. been doing the workouts for the past 3 weeks. Sooner or later, one of these beautiful girls is gonna get you. Generally, my times to complete the wod had been in the top 25%. Not today, not linda. Time 36:46 Reason grip failure with DL's. Oh yeah, pukie was trying to crash this party. Thanks coach and x-fit community.
BTW 187
DL 250
BP 190
Hang Cleans 135
Sweat = 4 liters
Looks from the Chrome Domers = priceless

Couldn't muster Linda today due to the fact that there was a swarm of New Year Resolutionites at the gym. Wish I had gallons of Kool Aide to pass out. Will attempt my lovely lady tomorrow morning during unit PT.

Jason and I did FGB instead.

Total reps: 420

Yesterdays WOD mule kicked my abs. It hurts to think about coughing or sneezing. Thanks Coach. Keep em' coming.

28:11

BW 190
DL 225
BP 125
CL 115

Used BW of 150 for all but BPs. Had to drop BPs 30lbs from last Linda - shoulder still wrecked from 12/29 WOD.
Need work on squat cleans, most ended up power cleans.

Still not quite right from the shoulder surgery. (three weeks and three days out). Did "Linda" again with one arm using dumbells.

125 lb DL
single arm push up
65 lb snatch (power)
9:10.57 for 10 reps through to 6 reps

the major problem with this is the strain on the contralateral multifidi and the quadratus...I started cramping up on my right side at 7 reps. The DL is getting easier at the start but the DB in the gym only go up to 125. I will admit that having a regular gym with a variety of equipment is a blessing when going through a rehab process. Although, just so I remain a source of amusement/annoyance to the staff there, I have made it my job to find ways to use the equipment in ways that weren't intended (standing single arm chest press with the Hammer Strength Row, Neck extensions using the lying hamstring curls, Push Press with the Hammer Strength Incline, etc.)
"It doesn't have to be fun to be fun!!!"

Craig:
BWT: 180
DL: 275#
Bench: 180#
Clean: 135#
Time: 33:29

Gretchen:
BWT: Yeah, right! Like I'm going to tell you that!
DL: 95#
Bench: 85#
Clean: 65#
Time: 24:45

Still at an ungodly elevation of 8100'. They charge extra for oxygen up here!

Bodyweight 190, Deadlift 265, 2 pushups subbed for Bench, 125 Clean

~66 minutes

Don't do this with one bar, or if you do, have a stand of some sort to change weights on.

owwww...

Did Linda this morning, and yesterday's WOD in the evening. Still not getting anywhere close to as prescribed- I divided weight for Linda by 2. She spanked me pretty well, but I didn't want to overdo it on my first encounter with this "Lady" - I use that term loosely.

I also now know how much I hate burpees. No subs, just had to grit through them in groups of 5. That said, they didn't get much worse after about the third set, so it's a problem of aerobic conditioning rather than strength.

I am burnt. Spent. I would have done a sweat angel, but it was unwise to spend too much time on the floor with my eyes closed- afraid one of the "early January crowd" was going to drop something on me.

I've discovered a great new motivational tool. One of the newbies started doing DB shoulder presses as I was benching this morning. That was fine, except he was standing uncomfortably close to me, and if he'd lost control of the weight it could easily have hit me at about pelvis level. Turned out it was great motivation to crank out the last few reps and go onto the cleans.

Thanks Coach!
-a masochist in Minnesota

32:43

about a 3min improvement w/10# increase across the exercises.
dl-135
bp-95
pc-70

cleans were the most difficult for me; broken until rnd w/4reps. bp only broken in 9&8 rnds, dl broken in 9,8,7&6 rnds. next time 150-100-75?

bwt 250
Linda @60% prescribed
23'39"

Thanks for the suggestion, Matt. Three bars of death, indeed.

40yrs, BW 160#

DL: 115# (failed 3, repeated it on 2)
BP: 95# 10&9, 115# 8-1 + extra set of 7
CL: 45# 10-6, 35# 5-1 (weak legs and hips slow to meet the bar, very high catch)
45 mins.

For what it's worth, the "liberal journalism" of the NYT article was enough to get me to check out the CF site. The program is so impressive (and obviously not designed to kill you dead or give you rhabdo) that I had to give it a try.

People who swim against the current get misquoted and misunderstood by the mainsteam. Comes with the territory.

team tikrit:
weights: dl 165 (up 10#), bp 135 (up 20#), clean 85 (same same)
mfbunch: 18:11 (1:02 better than last with frequent breaks on 8, 7, 6, and 5 rep sets)-cleans mostly power cleans, will have to drop slightly next time to work on form-surprisingly, bp all unbroken
joeyd: 17:31 (down from 19:40 last linda)
i have one thing to say after that: ow.

First time doing Linda
BW: 200#
Only one bar, so had to improvise...

205# for DLs
Took off 70# for BPs (135#)
For cleans, used 2 1-pood KB for clean and front squat.
Some time lost adding/removing 2-35# plates

32:22

Notes for next time:
Use 155# for BP
Use 225# for DL

BW 175
175 for BP
225 for DLs
115 for cleans
Almost all sets of DLs and cleans were broken until I got to 5. I need help with my form.

29:30 (a few minutes slower than last time. . . Crap)

Jonesworthy (modified) : 21:26

Pack variation at brand x

64-50-32-16-8-4 squats
32-25-16- 8-4-2 kb swings (25# db)
16-12- 8- 4-2-1 pull ups

adding the first round of 80, 40, 20 may have added another 10 minutes. I'm not sure. I was tempted to do it unmodified (NO added hspu, Jeff!) but it's been a while since I did regular WOD.

Last attempt was in August and I did all the pullups as singles. My time was 37 minutes.

45:39

Deadlift = 95 lbs.
Bench press = 10-6 @ 75lbs. / 5-1 @ 60lbs.
Hang Cleans = 55lbs.

65:00

BW = 200Lbs.

DL = 225Lbs. 113%
BP = 175Lbs. 88%
Cleans = 135Lbs. 68%

Not much of an improvement. Stick with these weights next time and try to improve time.

16mins
BW 180

DL 155
BP 135
CLN 70
(hang squat clean)

Subbed: 10 down of (one leg squats, ring dips, 35kg sandbag clean):

29:05

Sandbag cleans took a lot of time due to re-gripping and adjusting the bag.

75% of body weight because i know i can't bench that much for reps, or deadlift that much for reps and finish on the same day
d/l 105kg, b/p 67.5kg, clean 52.5kg
still took 45.35

Back still not right, and I only started doing bench press again just before christmas due to injury lay off of 5 months so loads greatly reduced, because i don't want to get broken again!!!
BW 70kg/154lbs
DL =50kg/110lbs
Bench=40kg/88lbs
Clean= 31kg/68.2lbs
27min

28:44

BW: 220
DL: 135
BP: 205
CL: 95

Had to go light due to a flattened disc....but a great workout anyway!!!

33:54

BW: 170
DL: 165
BP: 135 (115 for 5 reps and down)
CL: 95

Push press Linda

dl-240
pp-120
hpc-120

19:07

Hats off to Coach for his gentlemanly re-reply to Ers. Yay for the two C's: civility and Crossfit!

Bwt: 207

Deadlift - 315 lbs (152%)
Bench Press - 210 lbs (101%)
Cleans - 157 1/2 lbs (76%)

45:33

The slow point was the Bench Press (BP took longer than the DL and Cleans combined). I have had shoulder problems and have lost a little strength in the shoulders/triceps. My rotator cuffs are stabilizing and my Benchpress is getting stronger again.

Had 15:00 available, so did:
10-9-8-7-6 reps of DL, bench press, and hang squat cleans with empty 45# bar
BWT 105#
Tried to keep form decent...

A long time ago I thought I was reasonably fit. Then I started reading what so many CrossFittes are capable of.

2x30kg dumbbell deadlifts, 30kg BP (using a Smith) and 2x12kg cleans. 26:55, could have gone heavier but this was my first time doing Linda and I was a bit unsure.
My squat clean form really sucks.

Oh Linda, my love!

23:20
BW - 180
Deadlift (275lb) and cleans (135lbs) as prescribed, bench press at only 105lbs due to ongoing shoulder rehab. Straight-setted the deadlifts (except a hand reset on the set of 4) and bench. A few rests on the cleans, but 7 or 8 sets were straight-sets. The drop on the bench press probably saved me 5-6 minutes as bench is my weak point anyway.

Obviously, I like that link. One thing that's occurred to me, is that movies condition us to expect instant success. Even when people are trying hard, in movies, you get a collage of images, not the dull hours working when your back hurts, and you're tired, and have laundry to do. I watch a lot of movies with my kids, and I try to point this out. We do a lot of "critical viewing". So many lies are told, implicitly and unintentionally, in our world of media oversaturation. Sometimes I think tabloids exist to provide white noise to conceal our collective neurosis from our collective consciousness. It can be very hard to keep in mind what matters, and what is fluff.

bwt 180
as rx'd 37:53

33:58

bw 188
dl - 275, b - 185, cl - 135

13:07 - bwt 118# - 185# beltless trap bar deadlifts, 120# barbell benches, 85# power cleans. Bested my old PR of 13:59. Amazing as I'm in the throes of a cold and was battling a fever last night to top it off. While I didn't break any of the sets, I did spend a fair amount of time standing around panting between exercises.

BW=156
DL @ 235
BP @ 155
Clean @ 115

24:12

Not a PR, but better than most prior dates with Linda.

Jen: 16:00
DL: 100#x10,9,8,7 then 95#
BENCH: 40
CLEAN: 45

Paul: 28:30
DL: 205
BENCH: 135
CLEAN: 100

bwt: 185#
dl: 225#
bench: 135#
clean: 95#
time: 26:53
Slower than last time. Spent a lot of time sucking wind.

BW - 185

DL - 215
BP - 175
SC - 125

30:51

Tim

18:20 BWT 185

Did full weight with the exception of I had to use a universal for bench.

I don't have equipment to lift, but I did an awesome leg workout. Definitely feeling it...

BW= 218

DL = 225
BP = 155
SC = 115

Time: 36:40 - had to use the same bar for DL's and cleans.

Bench and Clean were a too light. CF Karma punished me for such an indiscression by tearing through three calluses on my right hand. FYI, blood makes oly bars slippery.

bw: ~190#

Deadlift: 225
Benchpress: 190
Clean: 105

27:35 - about same as last time, but increased weight by 40# on DL and by 10# on CL... plan on increasing another 10# on each next time.

Meyer
245 lb Deadlift
195 lb Bench Press
145 lb cleans
Completed all repetitions- broke most sets into subsets on deadlifts and cleans- completed all bench press as Rx'd time- 40:17

2nd time for Linda-didn't post the first results, but I know I went 20 lbs heavier on deadlifts, and although it was still difficult i don't feel near the pain that I experienced last time- I'm also pretty sure that I finished quicker this time

Team Ruthless CF Va

DL-295
BP-195
Sq.Clean-145

Time 26:51

"Body Weight" = 150 lbs.
Actual body weight = 168 lbs.
Ratio: .90

Deads: 225 lbs.
Press: 150 lbs.
Clean: 115 lbs

Time: 18:13

My second Crossfit workout and I can't get enough.

I decided to lower the weight drastically to make sure I was able to perform everything as safely and as effectively as possible. Had never performed cleans before.

Deads: 100lbs
Bench: 100lbs (I can definitely boost the weight next time to what is prescribed)
Cleans: Had some form problems (tight wrist) and felt my knees flare out when I squated... lowered to 85lbs.

I remember this one "ouch my lower back"

Again, "ouch my lower back"

225 deadlifts (killer)
115 squat cleans (exhausting)
175 bench press (easy)

45 minutes and 15 seconds.

BW: 70 kilos

Deads: 100 kilos
Bench: 70 kilos
Clean: 50 kilos

Oy vey.
31:18

Subbed back squat for DL as I worked them yesterday.

BP: 175#
BS: 195#
CL: 135#, then 115 as someone needed the bar.

Stedmania would say: "Ouchy."

54:38
First time to try Linda - Barely enough plates to keep it going, only have two bars to work with. Optimistically tried to do it at 80% prescribed loads. (240, 160, 120) Made it through 10 and 9 this way. Decided pace was too slow, Presribed weights are all right about 100% of my max.

Sets 8 - 1 at 160, 160 and 105. Kept BP at 80%, dropped the others. This let me quit dinking with plates between the BP and DL.

Franz and BJ finished off the workout with 205 on sumo deadlifts, 315 bench on smith machine, 135 cleans. could have done more on cleans but the workout over all was pretty good, i know im sore now!!

First time with Linda so scaled the weight way back.
10,9,8,7,6,5,4,3,2,1
sumo DL 135#
bench press 115#
hanging squat cleans 65#
bw 165#
time 21 mins.

body weight 180
deads - 270
bench - 180
cleans - 137

oops, time was 39:30

BW 180 (scaled to 150)
DL - 225 form got real bad
bench - 155
cleans - 115

27:05

48:42

Didnt do to well today. BW 200
150 cleans
200 bench
240 deadlift

Did this workout back in November, it was the third W.O.D. that I completed. I was amazed at the time how difficult this new journey was and unsure if I could stick it out, well, I hooked on it now and can't get enough of it!

Bwt-275
old time- 43:15

used same weight as last time
DL-280(old bwt)
Bench-210(3/4 bwt)
Clean-140(1/2 bwt)

new time- *27:48*
amazing, just over 15 minutes cut off old time!

Did this a day late after the Tabata Squats & MU WOD. Had a little in my gas tank, but not enough to get a good time. This was my first time doing Linda all the way through. Travel and injury stopped me last time. Used a lighter weight then actual BWT. Glad I did.

CFWU x3(-pull-ups&dips +ball push-ups)

WOD#1 Tabata Sqts/MU's
WOD#2 :48 (BWT 197, but used 150)

Lost some time swopping weights due to sharing a bar w/a guy doing sqts. Did enjoy the breathers though.

OMG!!
Are you kidding me?! Fairly new to CF (and a day behind in WODs), and that was about the most brutal WO I've ever experienced!!

BW: 180
BP: 185
DL: 225
CL: 135

58:09 (I know... I SUCK! It's amazing how much time can be wasted fighting off 'dry heaves')

At long last I'm back to being able to do proper Deadlifts. This effort was 6 mins off my pre-back injury PR but I'm excited to have finished as Rx'd again, regardless.

DL-225
BP-150
PC-115

33:58.

Soundtrack: Soundgarden. A little flashback for a newly healed back.

-D.

Lord, I wish I weighed 160 pounds or whatever--I also wish I were 21 again, instead of a WAY out of shape soon to be 60 in threee weeks. BW 280

Only 3 sets(10,9,8)-dl 240, b 180, clean 110
Time? When I meet Linda again!

Bwt 160
Dl 205
Bp 160
Clean 115

27:41

Dl 255 all unbroken
Incline 155 all unbroken
Hang Clean 140 all unbroken
19:50.56

Yeow, Linda.

Should've lowered the DL weight a little

59:16

the bench and cleans were good, my grip went on about the 4th round and my blisters are beautiful.

50:00
bw 180
dl 205
bp 185
cl 135

BW: 165
Time: 50:35

Deadlift: 265x10/9/8 245x7-1
Bench: 165
Clean: 115

This is the first time I have completed "Linda". I've been doing CF for four months and the last two times I met "Linda" I had to quit after the 4th set both times. I don't know why but this workout really kicks my ass. The combination of DLs and cleans kills me. I may have to scale down the weight of the DL next time.

BWs
J 66kg
A 70kg
DL 100kg Bench 60kg Clean 50kg
37.05
We did this together,resting as the other did reps and spotting where needed.
Tough but Good,you know what I mean.

BW 241

DL 300
BP 180
CL 100

46:36

Ditched power cleans for true cleans; more volume and dropped over 13 minutes from last time. Helped to have three bars this time instead of having to spend time swapping out

190 lb dl
pushups
40lb db cleans

25:05 - added 20 to dl and almost 3 minute improvement!

23 minutes
modified as 7-6-5-4-3-2-1

bw 195
bp 155
dl 155
clean 65

Working form on DL and Clean, first time for clean.

36:16

BW 170
DL 170
BP 105
Clean 95

3 min slower, still recovering from flu? or did increased DL weight get me?

So I sacked up and did this one today.
The bad news is that my time was very sub par at 25:10
Bench 135
Deadlift 220
Cleans 120

Bodyweight ~160lbs.

The good news is that I added 15lbs to my deadlift, which was largly responsible for this. Now using the prescribed weights in everything but the bench.

My forearms are still kicked from a set of 4x4s Monday.. grip was the major limiting fator on the deads, that and feeling like I was going to puke coffee all over the floor.

53:05 BW @ 232

HEX DL @345 (1.5 of BW) Completed 10,9,8 then dropping to 315 for 7 and finished with 225 6 through 1.

BP 205 completed

CLEANS 135 (60% of BW NOT 75% s Px)

Extremely spent and exhausted. Sick on 01/03 lethargic on 01/04. Trouble sleeping last night. Missed workout of 01/03.

Question. Is is recommended to make up a missed workout and go 4 workouts in a row?

36 min
made it through round of 3 until I cleaned the first rep of the round
BP=150=bw
Clean=95
DL=145

wu=12 min on stairclimb wiht one peak,
xf wu x 3 but could not do SU due to soarness from burpee/L pu wo 2 days ago...still very soar!

BW ~180
DL: 275
BP: 185
Clean: 135

22:52

About 3.5 minutes slower than last time, but progressed to full squat cleans (last time as all power cleans) for the 10, 9, 8, 7, and half of the 6 rep rounds. Power cleans for the balance.

Squat cleans really slowed me down...couldn't do more than 3 at a time. I don't have the touch and go ability as I do with power cleans.

My new goal is less than 20 minutes with all squat cleans.

45:00 w/ one bar

bw: 195
DL: 185
BP: 185
cleans: 135

Finally managed to monopolise all three oly bars at the gym today!

BW 84kg

DL 110kg
BP 60
Clean 50

Did the round of 10 with higher weights (125, 70, 62.5) but i wasn't going to make it through so dropped back.

Still took me 41:30

BW 185
Time: 48:00
DL 225
BP 165
CL 135
Mostly unbroken sets after 7 reps with lots of rest between sets. Kicked my butt!!!! Much stronger than last time though!!!

Nothing like Linda to remind me I need to lose weight:

BW 205#
DL 315# (all broken until 5 rep set)
BP 205# (first set broken, then dropped to 180)
CL 115# (as Rx'd)

40:10

-Ted

Linda light: half the weight, all the reps, 21:10. Last time was 23 (I had posted 33, but when I looked at my notes realized that hypoxia hurts my arithmetic skills). Will try to break 20 with these weights next time, then raise weights maybe to 60% of Rx.

Way late on this, I know. Basement flooded Monday. Just dry enough today.

As Rx'd*:
45:50

*Only one olympic bar, so had to constantly rerack and reload for each exercise. Probably would have been wiser to substitute something else for this one. Don't think I got nearly the full effect of this workout.

17min 12secs (pr by 3 and a half minutes)
BW 132
as prescribed
Deadlift 195
Bench 135
Clean 95

39:05 As Rx'd...well almost

BW 165#

DL 245#
BP 165#
Cleans 115# sets 10-6 (power)
125# sets 5-1 ( I added wrong and didn't notice till they felt too easy

It's 5 min short of my PR, but I'm happy to have gotten back to Linda as RX'd

5K row in AM-- 19:57

1 bar. time 33.48
bw 86kg
DL 50kg
bench 40kg
clean 30kg

29:58 as below:
DL 225(0.97BW), BP 205(0.89BW), Clean 135(0.59BW). BW 230.

Wish I would've had a camera for the sweat angel after this one. Done 1/07/06. 3am in an empty gym. Scaled weights because I have DNF'd Linda the last two or three attempts(even with lighter weights). This is still the most difficult WOD for me. Goal for 2006 is a "as Rx'd" Linda---a long way to go(if I lose more weight it will help). Only other completed Linda was in 45:xx, with heavier weights for 10-8, same for 7-1.

Next time: same weight, go faster? vs increase weight? Need to work more high volume DL. Can go up on bench, all sets unbroken there.

Splits(approx):
10-- 2:07
9 -- 3:40
8 -- 4:50
7 -- 5:00
6 -- 4:55
5 -- 3:40
4 -- 2:50
3-2-1 3:30

Meyer
245 D.L.; 195 B.P.; 145 clean= 40:17

Linda

BW-180#

Deadlifts 225 for 10,9,8,7,6,4
135 for 3, 2, 1
Bench 180 for all

Cleans 135 for 10, 9, 8
35#dumbells for 7,6,5,4,3,2,1
Time 30:32

Rack Pull: 275
Bench Press: 135 (too easy)
Power Clean: 135

1:18

12 1 arm pull ups (1 finger assist)
5 bar MU's
30 clapping pullups

Dan
#115 = bench / #95 = clean and deads
t=24:14 (had to change weight on one bar)

Mon
#30, #35, #40
t=13:55