April 12, 2006
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: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 060102.
Coach Mike Burgner analyzes participants' lifts at the recent CrossFit Olympic Weightlifting Seminar.
Posted by lauren at April 12, 2006 8:38 PM
anybody here in Killeen, TX? I'll be moving there in June.
ooh shhhhhh...the three bars of death...
This is my 2nd WOD. Moving to Boise, any CF gyms up that way?
The 3 Bars of Death. The WOD that seperates men from boys. Not looking fwd to this one!
I told some students in my class about this workout, they'll get a laugh that it got picked today. I'll try this later on.
Linda was my first ever WOD a few months ago. Coming off a cold back then and thinking I could do the rx'd weight (which, in fact, I could not!), I almost fainted several times! WARNING TO NEWBIES...scale the weight!
Hello all. I'm a newbie (just discovered crossfit last week). Can someone please explain the 10-9-8- etc of these exercises?
You do 10 deadlifts, then 10 bench presses, then 10 cleans.
Now you do 9 dl, 9 bp, 9 cleans
and so forth.
damn, this will hurt.
# OF REPS PER SET (10 REPS, 9 REPS, 8 REPS)
READ START HERE! AND FAX AND FROM HOMEPAGE OF CROSSFIT.
Raquel- You go through the lifts doing 10 reps of each. Then you go through doing them again, but this time you do 9 reps. Then you keep going on down the line till you get to zero or fall over unconscious.
Get some, Go again!
P.S.- Linda is the biggest @#*$ of them all! By far my least favorite.
the weight on the exersizes is extreem! any suggestions
Scale the weight down if you need to. This is a mother.
YES!!! I've been waiting for my favorite girl to come around! Linda is is like an early Christmas present!! Thanks Coach!
Gina- I weigh 195, but scale it down to as if I weighed 150. Go heavy to push your self hard, but not hurt yourself. Try 1/2 to 3/4 of your BW. Let us know how it goes for you.
3 bars?! I anticipate incurring the wrath of the Weiderites and namby-pambies that populate my gym! I may have to forgo the round concept and just get the reps out.
1st time with "Linda" so I scaled the weight down to 135# for all the bars. Navigating the gym was tricky but completed all reps in 20:09. Good workout,still shaky all over. Good Luck.
hi all...just about to make a fresh start after easter break
its nice to rest up & sip the wine every now and again...ballance in life is a good thing
go hard one & all
What kind of cleans are these suppose to be? Hang cleans, power cleans...?
Squat Cleans off the floor. I asked this one while back. Coach's response is to make the squat clean your default clean. If he wants something else, he'll specify.
Sweet, thanks John, appreciate it.
OMG! 10K yesterday and then this? I think that I may want to take out extra life insurance before going on a date with this lady...she's indeed a femme fatale.
Godspeed & May the force be with you all!
'1 bar of death'
Only had access to one oly bar today so loaded it with 60kg (132lbs).
bodyweight of 70kg (154lbs)
time = 24.26
little dude drill yesterday (ie ME!), big guy drill today, the world is in balance...
Ok, this the THE bitch - legs were all sore from running yesterady. First time Linda (always emphasise good form over weight):
BW 240 (110kg)
BP 60kg/70kg (I NEVER train this, so I started slow)
It took me 53:20 min with a lot of pantung in between. :(
At least I can improve on this time next time round.
holy crap, now that is one beast of a workout.
Who the *%&^ reminded Coach of this one. Drag him into the alley and beat them up!
I am going to have to scale this one down a bit. My bodyweight is 320.
Did the 6.2 miles yesterday in 70 minutes. I will definitely be faster next time. My body was just too used to the sprints.
Deads - 135 lb
Bench - 95 lb
Cleans - 1st set 95 lb, the rest 55lbs
It's my belief that Linda was our girl today because of all the whining yesterday about running a 10K.
CFWU, scaled the weight, worn out from yesterday, took about 25 minutes-much too long
CFWU X 3
Bench Press: 175lbs
Total Time: 29:33
I don’t want to sound offensive but does Coach Mike do cross fit and if he does what is his time on Linda?
I like crossfit , I do it with my husband when I have time . just hard to believe sometimes that I fallow a work out from some one that does not doit it self! Sorry on my bad grammar I’m Hispanic!
storm through, you have got to be kidding !!
what are all the other 44 year old men that weight 210 lbs doing for weights on this one ?
Could someone please explain the very short rest between days for muscle groups in CF(ie thrusters one day and HPUs the next). My thinking when I was conventional wieght-lifting was to give each muscle group as much rest as possible to rebuild stronger. Why does CF not adhere to this thinking?
I still have terrible form on my dead lifts and cleans. Back is extremelly sore after this one.
Total time 21:38.
What position did Bill Cowher play, Vince Lombardi, Tom Landry, Joe Paterno,... etc?
Kary and Scared Stiff
Real classy poking fun at the guy who GIVES YOU the best workout plan in the world... FOR FREE! What the hell business is it of yours if Coach does his own workouts or not? Talk about biting the hand that feeds you...
scared stiff = too much of a coward to post his real name and email...and too unintelligent to frame an actual question/argument.
You've got to love it.
Kari and Scared Stiff,
I am sorry that the moderators and the people who work so hard to run this site have to even see the trash you've posted today. Go bother somebody else please.
because crossfit is not conventional. its better.
please don't bad-mouth people on this site, it reflects poorly on you. other people won't respond as civily as i do if you keep it up.
Reps and exercises as rx'ed, weights modified
BW DL's, 3/4 BW BP & 1/2 BW Cleans
All reps unbroken although had to rest a few seconds between Cleans and DLs, primarily to let lower back to relax.
Bench could have definitely been heavier. I will know better next time. This was my first Linda.
#17 John - "The wrath of the Wiederites" - nice, let them watch, scowl, and learn. It's not worth sacrificing the spirit of this workout just to keep them happy.
Build, build, build, back off. Typical periodization scheme. Maybe this 3-day set is the one before the "back off" set. After three girls last cycle this makes some sense. The schemes go in macro and micro scales though - so tomorrow could be worse...
Looking forward to lunch hour.
Scared Stiff--If you can't behave--then get off this website.
I agree with the others--have some respect
This 41 year old will be doing 2 bars of death at bodyweight DLs, 50% bench & 50% cleans. Tomorrow.
I consider this one of the "truly hardest" workouts I've done. My BWT is 214 and I was so fatigued from the 320 lb deadlifts that I had to scale down the reps on the 160 Squat Clean to 7 after the 1st set.
Weak on my bench so I stayed at 185. But in the context of working hard, this was an awesome challenge. I loved the emphasis on the word "storm" through for time. It was more like a "crawl" through for time. Finished in 42:16.
Regarding Kary and Scared Stiff, the fact that you even NEED to be admonished on a public forum shows the true content of your character (or lack thereof).
If you are "old enough" to type, then you are old enough follow through on what mommy told you when she said "if you don't have anything nice to say about others, don't say anything at all!"
You should be ashamed of yourselves.
Try the workouts, post your times and how you felt, and keep personal criticisms to yourselves!!!!
Quick question. The max my hotel gym has for dumbells is 50lb (insurance thing I guess). Anyway, that's not even close to the weight I will need for this, should I up the reps or just try to get through this one alive with what I have to work with?
Significantly decreased weight in the interest of time. Used 115lbs for all exercises. 17:23
Quick nutrition question - anyone have a view on what the best type/timing of food intake is prior to attempting this?
WOD @ 275#
Scaled initially @ 225# BWT but I was broken after the 7's, nearly quit but dropped the poundage so I could finish. This was my first Linda. She broke me.
10/9/8/7: DL 335#, BP 225#, SC 170#
6/5/4/3/2/1: DL 245#, BP 185#, PC 135#
Those of you who know the coaches personally I think may be wise enough to know something (someone) good when you see it.
Those of you whom obviously do not, and speak ill of them need to do more training and less talking.
That's what I said more TRAINING less TALKING (or sitting and typing) whatever it may be.
tommy-Personally I try to intake something like a handful of nuts or granola .45-1 hour before doing this workout. I also take NO2 30 minutes prior.
Linda is ridiculous at 225 bodyweight im smoked. 22 minutes 38 seconds.
kegger - I applaud you for even attempting at 225# BW. I took one look at it and scaled back from the start. I wasn't really as gassed HR wise as I would have thought. I avg 154 and maxed at 168. My back just tightened up after the 7's and didn't relax really until after a hot shower.
So, today will be my start and I am preparing to get my butt kicked. My question is this (I've searched back through comments and the site) are the rest of you doing aerobic activity daily and the crossfit program has just become your weight routine?? Are you also doing abs? I have scaled back the amount of time I spend exercising considerably but I do a daily set of pushups, situps, etc. Feel free to refer me to a specific place on the site. Thanks!!! k
So, today will be my start and I am preparing to get my butt kicked. My question is this (I've searched back through comments and the site) are the rest of you doing aerobic activity daily and the crossfit program has just become your weight routine?? Are you also doing abs? I have scaled back the amount of time I spend exercising considerably but I do a daily set of pushups, situps, etc. Feel free to refer me to a specific place on the site. Thanks!!! k
Question regarding the WOD progression:
I know that WOD for Day 1, Day 2 and Day 3 are chosen specifically based on what was done the day before and what will be done the day after (at least I think they are chosen that way). For example, I don't think we ever see two consecutive days of pull up heavy workouts.
Does this mean that if we do a Day 1 from a previous week, can we jump in for the Day 2 currently, or should we continue with the Day 2 that follows the Day 1 you did?
For me, this means that I did "Diane" yesterday (21-15-9 DL and HSPU). Should I do "Linda" or "Fran" today?
Only made it through 10,9,8 and two reps on deadlift.
bw 212 lbs
deadlift 310 lbs
bench 215 lbs
cleans 160 lbs
Started off with doing 160 for deads and 95 for press and cleans, then went to doing only 95 pounds for all of it, my grip only lasted until the 7 rep round. I literally couldn't hold onto the bar anymore.
i would suggest letting Coach decide exercise selection and just following the WOD. if you think there are no consequtive pullup days, just stick around.
i personally just do the WOD, without extra running or abs. i find its suffciently taxing and effective for all my fitnes goals.
Kristin, I still like to add in either a 1.5 mile run or 30 minutes on a bike after I do the WOD. Between that, the CF warm up, the WOD..I am really feeling great. I typically can get all that in right around an hour to an hour and a half each workout.
Man, that's a rough workout. I wonder if it truly scales evenly for all sizes. Small people seem to think Linda is easier for big people, and big people seem to think it's for small people. If I get time, I'll analyze the results today. I guess the lesson is, Linda is a brutal workout, no matter what your size.
Rough day on the board, so I'll try to balance it out. THANKS, COACH! This was another great day to be alive and sweating!
Body weight 206
BWT 195, scaled as if 150
20 min to get through to 4 rep. Had to go to work. I'm totally spent. Next time, up bench, get to gym earlier to allow completion.
Body weight 200lbs
Deadlifts 75lbs dumb bells
Bench Press 135lbs
felt pretty good at these weights. After sixes it was smooth sailing. Def need to go heavier next time. Clean needs a lot of form practice.
approximately 23 minutes
Checked my watch after bike warm up but between wiping down the bike and walking over to the weight room forgot to check it when I started the first DL round Weight very much scaled back but felt I had very good form.
Never mind that analysis. Most people didn't give enough data to make it meaningful.
As I was explaining to one of my friends the concepts of Crossfit in my cubicle today, ... something came to me that should be obvious to everyone but maybe its simply understood without being spoken.
In parting she said, "Well, good luck tonight" (of course referring to the 3 bars of death). My response was, "Its a competition everyday".
Without any deep thinking, it just came out and yet it struck the point of Crossfit dead on. The reason that this concept works for so many people is that it creates a sense of competition that drives competitive people to excel ... everyday.
Sorry if this is not news but it just clicked for me.
Good luck in your training,
DL's at 295lbs
Cleans(power from floor) at 140lbs
BP at 95 lb DB's
This is the first time I have come close to "enjoying " this workout.
I wouldn't worry so much about the folks who show up here and post rude/innappropriate comments about the programming or the people who provide us with CrossFit. Their stay is generally quite short lived. Once they are gone we can go back to business as usual.
I'll look forward to seeing their times and loads when they get around to posting them. : )
Tom #54 asked:
"Quick nutrition question - anyone have a view on what the best type/timing of food intake is prior to attempting this?"
i'd suggest something that tastes as good coming back up as it did going down.
I don't ahve a car so I cycle everywhere, averaging 20-25km/day. Then I do a lot of spinning and I train beachvolleyball (weather permitting).
The question - of course - is why you single out the abs at all. There are so many other functional interesting muscles you could train or exercices you could do (co-ordination or balance training comes to mind).
#69 Andrew L
That's easy, there's one group for whom Linda is easiest.
bw = 165
deadlift = 255
bench = 135
cleans = 125
Hang cleans: 105#
time: 40 minutes even
DL: 250 (alt grip on 3rd set)
clean: 140 (power cleaned at 3rd set)
relative strength <--- something I must improve upon
I appreciate all the feedback and I'm stoked to get started. I do understand that training specific muscles is old school and not so beneficial. For me, it is just being willing to try something totally different from what i am used to . Thanks again!
Was going to go with Karl's idea of one bar of death for my first dance with Linda but decided to shuffle weights for the different drills. Ended up with:
10 - 1 of
Ring dips (thumbs to armpits)
55kg Power cleans
Time as modded 23:58
Deads and cleans unbroken, dips broken after the 9 round but a whole lot better than expected. I generally find dips harder than bw bench (as witnessed by my last go at "Lynne") so pretty happy with this.
Fireman Rick, I turn 41 in a few days (bw190), I did Linda multiple times last fall as one way to get back in shape: scale down until you can complete as rx'd. It still takes me about 45 mins!
Best of luck.
BW - 225
DL - 135 (not really trained before, can probably do more, but don't want to hurt my back (previous injury). Working on form.
Bench - 175 (needed a spotter but should have done more. Here, looking back I am disappointed in myself.)
Cleans - 115 - switch to 95 (can do more weight but my form sucks. I keep catching the bar with my hands. Tremendous strain on my shoulder. Hurts like hell now. Really need to focus form. All power cleans due to shoulder issue.).
Time - 36:20. Pretty good intensity. Starting to push myself harder and really attacking. Cleans really hurt the time.
Any suggestions for modifications of the WOD if you only have one bar?
time: 31:30 mins....an improvement of more than 5 mins from Jan.....
BW = 185
DL - 205
BP - 160
Clean - 115
Time - 42.11
Limited by grip failure and changing weight on the bar. Also by exhaustion....
25:17. Cleans just weren't clicking today...I lost a ton of time there. Scaled the bench to 135 - bench is the only exercise were I feel internal pressure on my shoulder, so I'm still recooping it a bit.
Previous - 23:20 with 105lb bench.
1 bar , no spotter
Did 10-5 65 min.had to stop due to time constraint.
Perhaps I should do less weight for faster time.
Any way you cut it I have along way to go before I can achieve Linda. the 1-1/2, even, 3/4
Bench 2x85# db
Squat Cleans 140#
8 min off PR. 2-a-days are taking their toll.
I only used 1 bar so half the time was managing the weights between lifts.. My time was about 24 mins. worse. I have to respect any one who did it this way.. Adjusting the weights was a w/o in itself..
Oh and I upped the weights alittle bit.
squat cleans 100#
I think I can knock off about 12-15 mins next time I figured out a decent system 1/2 way through Linda.. I tried to plan it out but the only way was trial by fire..
Used 2x100# DBs for deadlift, 135# barbell for BP, and 2x45# DBs for cleans.
Challenging, exhausting, satisfying, as usual.
Bonus work-out but minimal time. 5K on elliptical with Blues Brothers collection for background (idea courtesy of John Seiler!). 33:03. Mr. Fast-Twitch Fiber. Will take on the three bars of death tomorrow.
BW:177 DL: 190 DB press: 100 Clean: 80
BP:165(first set), 155(second set),145 all the rest
Much better than last time! Faster and much more weight! But I've got the 2 bar blues.
BW: not disclosed (But not much, really)
Julie is pursuing excellent form. We'll add weight later. She's doing great!
I have enjoyed this series of "girls". Very challenging but I'm having a blast!
Oooh, another WOD to prove myself. Looking forward to it.
As a side note, thanks to Coach and Lauren for setting up Cross Fit. Not only am I able to do an assisted pull up, but I feel healthier, and am quitting my job to be a personal trainer and martial arts instructor.
DL= 242 (1.31)
BP= 185 (1.0)
Went up in 2/3 weights from last time and I'm now "on ratio" for 2 of the 3 bars. And I took 10 mins off of my last time!! This time includes coaching someone else for a little bit, too, but I got a rest, so I'll count it.
Break Down by rds -
10 - 4:56; 5 - 3:17
9 - 5:13; 4 - 3:07
8 - 4:26; 3 - 2:05
7 - 5:06; 2 - 1:46
6 - 4:21; 1 - 1:22
I have to confess, though, did more than half the cleans as power cleans. I'm sorry I cheated!! But after yesterday's 10k, the legs just had no juice in them. I throw myself on the mercy of the court.
Those with the "what's coach's time?" comments. C'mon, dudes! You're not serious, right? I mean, that was tongue in cheek, right? I can't believe anyone seriously believes that who's out of high school.
And Steve (comment #60) - I don't "know" that each day is chosen with regard to the day prior's at all. I presume that each triplet has some overall micro-goal, but that's subservient to the macro-goal, I would think. Some others on here are more knowledgable about programming. IMHO, for many of the military and leo types on here, there's a certain benefit to occasionally doing a workout when you're already fatigued. Many of us don't have the luxury of picking and choosing when we'll have to be "functionally fit" and being able to grunt through two days of pullups (e.g) has mental and physical benefits, I think. So, I wouldn't make that big a leap.
I'll give you and Kristin the same advice - forget most of what you thought you knew about fitness (or at least have a very open mind) and once you're capable, jump in - scaling to ability, of course. For GPP, you won't need anything else. If you find something better after one month of doing this, then everyone would welcome your input.
Thanks everyone for clarifying the reps for me. That's what I thought, but didn't want to believe!
Strength is not directly proportionate to size. In fact, to determine the best powerlifter at a meet among all the weight classes, the Schwartz and Malone Formula for men and women is commonly used. Typically, the heavier the lifter, the less pound-for-pound he or she can lift. If you don’t believe me, go out and look at any of the world records for each weight class in Powerlifting. You will notice that the smaller lifters pound-for-pound almost always out lift the larger lifters.
Open to suggestions from all:
What would you do elicit the same benefits as the WOD - if you only have one bar?
I'm trying to get any and all possibilities.
I'm thinking just run through the exercises one by one. Not doing them as a round of three. Change exercises after all reps are complete. What do you think?
deads - 10, 9, 8, .....
bench - 10, 9, 8, ....
clean - 10, 9, 8, ....
bad idea mitch.. you will get the full effect of the w/o
ooppss.. not get full effect
so give me your idea
I've been working with crossfit for a few weeks just checking out past workouts and trying them here and there. I enjoy the WOD each and every time. Anyway, Ive tried this WOD before and did the proper wieght, tuff, this time I increased the wieght a bit.
20 min ish, used 2 50 lb db's for all three and a stairmaster for some dips halfway through, don't ask why (Orlando hotel), not fun
Mitch: One strategy is to just do it with one bar, changing weights as fast as you can. (As someone noted above, this becomes a workout in itself!)
Another strategy is to rope some unlucky victim to stand by and help you change the weights . . . speeds things up considerably (but, obviously, requires some assistance).
Doing all the DLs, then all the BP, then all the cleans really doesn't work . . . it's OK, but it will not give you even remotely like the same effect as doing them alternately. You will work each motion to exhaustion too quickly, and have to take so much time to recover between sets that you'll lose much of the anaerobic effect.
If you really can't stand changing weights, then use the heaviest weight you can clean (maybe something close to BW?), even if you have to break the sets of 10 or 9 or 8 cleans into two parts (5-5, 5-4, 4-4).
Then just leave that weight on the bar for all three exercises, and do more reps in the DL (where, hopefully, it will feel light). Maybe double the reps there?
Alternatively, you could follow this strategy but for the DL just slip a couple of 25s outside the 45s on the bar, that shouldn't take long and will up the weight to something vaguely respectable.
Bill Fox mde me laugh.
Sorry, he did.
Maybe I'll dance with Linda tonight. Who knows?
When I open this Question I said That I dint mean to Ofend Any One Or whO they Are, I ask A let Question out of Curiosity. But if you are so insecure of your self that all you can do is ofent people then answer this to me! who is the child? thanks for your help is being great!
Hurt my back a few weeks ago, so I took it easy with Linda today. I'm still going to be sore tomorrow. BW 199, Did DL-215, BP-143, C-105
Thanks, I was thinking something along those lines. Changing the weights isn't really an option at my gym. Too many people, too little space.
At some point, I'm going to have to either break sets up with higher weight like you said, or just pump out a lot more reps of deads. Both options aren't the end of the world I guess.
I just hate doing a double dose of deads because I have the tendency to sacrifice my form.
In any event, thanks for the brainstorm.
bench= subbed 90
46:20(added some minutes, but did power cleans last time... full cleans this time.)
just recently referred to this website by a friend (hey tony!) i love it... im an air force captain chick going to work with some fit army guys, moving to watertown, NY next month...anyone in the area? i need to step my fitness up a few notches to keep up!
reduced each load by 25%
only have one bar so I spent some time switching weights.
49 min and I thought I was going to keel over for many of them.
What you said is pretty much one of my favorite sayings.
Bitch Less, Train More.
First time with Linda! Did a few modifications, didn't want to lose form to get heavier weight.
Got all sets...23 minutes!!
You said "fit Army guys"... they exist?
Joking kids! - all in good fun with my brothers from the other service. Everyone's on the same team at the end of the day - but I had to get my shot in!
285 DL 10,9,8
185 BP 10,9,8
140 Cl 10,9,8
This took 41:40, will try to get 7,5,6 later. If I'm not dead, I will finish the rest too.
bw = 190
DL = 290
BP = 190
CL = 145 (touch n go full squat cleans)
time = 26:36
5 min C2 Rower to warm up
30 minutes flat
OUCH...I have one HELL of a headache!
195# Bench and Deadlift
I was pretty smoked from yesterday's 10K. Ran SGM through his first WOD so things took a little longer. He did well in his first attempts at Deadlift and Clean.
Linda was a bad date none the less! Hopefully I won't be seeing her around the neighborhood for a while!
Went with weights heavier than prescribed...
Deadlift @ 275lbs. (250)
Bench Press @ 185lbs. (170)
Squat Cleans @ 135lbs. (125)
Damn it's nice to find a gym with 3 bars and no waiting. I highly recommend it. 'Course it also means no excuse to rest.
Bad hamstring is gonna sideline me on this today. Will try it on the next rest day. Did the bench, though @ 175.
Linda is the nastiest of the girls.
26:02, 3 minutes slower than last time and 6 minutes off my PR.
Although its hard to compare. PR was with hang and power cleans and now I'm 100% full squat cleans. I'm 3 minutes slower than last time, but last time was 1/2 power and 1/2 squat cleans.
So, should I be happy? Its progression with the lifts and amount of work(?) but not time. I think its cool. I can't bend my legs.
Trap bar DL: 275
Only cleans were broken: 7,3; 5,4; 4,4; 4,3; 5,1.
Matt G- Where is this mythical place that you speak of?
Glad to see you back posting more. I guess they've been keeping you busy.
DL - BP - CL
165 - 155 - 115
percentage of BW
100% - 94% - 70%
last time - 23:35
If you cannot be open-minded enough to accept other's opinions, please skip this post. If you can accept responsible criticism, please continue.
This workout is unrealistic and dangerous. I'm not talking about the exercises, but rather the weight that we are expected to use. Before you scream at me and tell me to adjust the weight, I know...I usually do. However, I don't enjoy doing a workout that has potential to cause injury. If you think I'm whining and not pushing myself, take a minute and look at the weights others are using. Or how some are leaving with sore backs. Very few use the weight prescribed. When most people cannot do a workout as directed, the workout should be adjusted from the coaches end. And beginners are going to end up getting hurt or quit due to frustration.
I've been on this site for 3 months and finished every workout, even when I felt like quitting. So no, I'm not a quitter nor a whiner.
I'm simply stating that in this workout, a more realistic and achievable goal would be to use 1 1/4 bw for deads, bw for bench, and 1/2 bw for cleans.
this is an easy problem to fix.
If you feel the need to belittle me, rip me, or tell me to get off the site, if that makes you feel better, then please feel free to do so. I won't take offense, since I don't know you personally and you don't know me.
This workout ripped off my head and shat down my throat. I'm looking forward to crushing this time next time around.
I guess this is another reason to lose some weight. Deadlift-342lbs; Bench 225; Cleans 171.
calvin (#130) - Aim for the moon. Even if you miss, you'll end up with the stars. What I mean is Coach Glassman intentionally makes these workouts a stretch. If everyone can do them as prescribed, then some of the top dogs aren't having to push themselves. When even the top guys are pushing it, you've got a good workout. Smart beginners know to scale it back. If you feel better at 1.25x, 1x, and .5x, then by all means.
Matt G (#124) - I know what you mean. The squat rack is always open (and by always I mean 99% of the time) at my big box and there is a bench press right by the squat rack that is away from the main area, plus an extra bar sitting off in the corner. It's like someone went in and said "let's set it up like this in case some crazy guy wants to do deadlifts, bench press, and cleans together".
What a stud I am! Sure I cut the deadlift weight in half, broke most sets, and finished in twice as much time as most folks, but I am thrilled with the improvement.
Total time: 46:59.
All bench and clean sets broke into 2 sets except 4 thru 1 (last 5 sets).
I will remember Linda most as the WOD when my clean technique finally started to jell. Even when fatigued, I was still able to drop under the bar where I would have previously quit, or reverted to power cleans.
Lastly, 185 and 135 were near max lifts in BP and Clean two months ago. I couldn't have previously imagined lifting each 55 times in a single workout so soon. Party on!
DNF even as modified at 185-165-95. BW: 179; YOA:57 Felt my back tighten up and aborted the mission. Gotta know when to hold 'em and when to fold 'em. Hopefully, I'll be good to go for tomorrow.
I have said this before and I will say it again. Form before weight. Before attempting heavy anything make sure you have taken the time to learn how to do the movement.
This is not the school yard where we are trying to do a who is strong like bull, smart like cement truck contest.
If you think you may have problems than don't waste time, go to the forum and post up. Try to find somone near you who is a good strength coach to help you out.
That is actually more productive and you might learn something new.
Gunner: BW 215
Capt S: BW 205
first WOD I've ever scaled, sure am glad I did.
Great workout. I had to cut it short after the round of 4 because my boss starts watching out his door for me to walk by after a while.
Paired it back quite a bit and used an empty bar for cleans because my form is just *terrible*. . even with an empty bar.
clean: empty bar
7 rounds in about 25 minutes.
I was also tutoring a new guy (newer than me) for the first time. Had him on very light weight and empty bars, just working on form. He's the first suck .. er. . champ to read WOD and go with me anyway. We'll see if he's back tomorrow.
Yes, I probably overscaled the weight, but that's OK for my 3rd week of this insanity!
Pass the Chocolate Milk!
Ok, so what was I thining that I would just head out for a run my first day after this workout. What a humbling experience!!!! It was so great and I recovered quickly and feel good. Very fun to be part of this!!!!!!
mitch see message board under workout of the day..
Calvin (#130)...you're being a wuss, and worse than that you're deflecting makng a responsible choice from the individual athlete to Coach. In point of fact, there are plenty of people who can do this workout (Linda) as prescribed or heavier at a smokin' rate.
It is absurdly well known that people new to working out...or new to CF...NEED to scale the WODs. CF is for everyone...but that doesn't mean that everyone will be able to work at the same rate...especially when you've got some very fit people who've been around for awhile going side-by-side with people who've just arrived and haven't ever really been into working out. But catering to the lowest common denominator IS NOT what CF is about. The name says it all:
"CrossFit: Forging Elite Fitness"
Pay attention...it's "Elite" fitness. "Elite" being the class you will reach given time, patience and hard work. You will not be "Elite" after your first day, first week or first month here...you may not even be "Elite" after your first year. But you will learn to work harder than you thought you could (or you'll leave) and you will learn what you can and can't do (which means you'll learn to scale properly...either heavier or lighter).
I hesitate to speculate how many people are now getting the workout from the site each day. But you can't possibly expect Coach to cater to each of them individually. And personally I don't want to waste time at a place that caters to the LCD...winners don't "aim low". If you, or anyone else, feels that a particular workout is just too much...then scale it back to suit your particular capabilites. You know...like a responsible, intelligent person would.
Good afternoon to all, I currently do not have access to a bench, only one bar. What is a good sub. for bench. Push up/dips?
Calvin...I'd also love to hear you explain precisely why/how you decided that a DL of 125% and a clean of 50% are the "correct" numbers to be working at. Why is that? Is it because that's where you're comfortable working?
Seriously...what's your rationale?
I was going to take an off day, but I couldnt resist. DLs broke me off...in a good way.
Carlos, sub a pushing movement of your choice. See below, I subbed a combo of handstand pushups and standing "Arnold" presses.
*(no bench to BP on) 1 HSPU followed by 10 25# standing DB neutral-grip full-ROM presses, 1 HSPU followed by 9 25# presses, etc....
Aren't the hard workouts the best, though?
#143, Carlos, post the question up on the forum. You will get better info.
Didn't post yesterday so,
10k trail run 45 min
Added on in the afternoon the following:
power cleanx15 and sit upsx20 for 5
Pull ups x5, dips x3 wall ballx 20 for 6 times
Plus did a 2 hour night MTB ride.
Now on to todays fun.
back from 5 day vacation (only worked out once)
3 x CFWUs (-dips)
BW = 180
DL = 270
BP = 180
Cs = 135
10 & 9 round and first two pulls of 8 with 270#, then dropped to 225# for remainder to avoid a tweaked back
time = 1:08.41.68 (the DLs killed my time...all broken sets)
second time (didn't time it the first go) with the b#$ch, Linda and she smoked my ass, literally, my glutes are going to be sore tomorrow...this is my nemesis WOD
A good day to only weigh 135. Still had to scale the weights but getting closer each time. Well, mostly closer... Deadlifts were going well at 120% of BW until lightning struck my low back in the middle of the second set, so I took the weight down to 1x and slowly continued on, which worked for a while. Had to stop again and walk it off (stopped the clock also) then finished. 31:02 PLUS the time for the walk break.
Prediction: tomorrow is the girl whose dimensions are 100-100-100-100 (I'm terrible with names).
Actual bwt. 200
Linda bwt. 155
Time: 30:34 (PR by 8:30!)
Linda loves me - NOT!
Bench Press 165
Squat Clean 115
One bar - done in the rack; killed my time from 5 down. Somewhat of a functional exercise in itself - juggling 25lb plates, eyes half blind and stinging from sweat in a dizzy state of gasping euphoria - trying not to mash the fingers and toes...
BWT at 190 going in... But I think half my mass was left in a liquified ring around the rack. Watch your step!
Deaddies: 185lbs (1x bw)
Bench: 135lbs (.73x bw)
Cleans: 95 lbs (.51x bw) - power cleans after round of 6
Go heavier next time, still gassed after this one.
Mitch and Carlos,
If I had one bar to work with I would set it up for Clean. I would sub (have subbed) in 4xpush-ups or push-ups with your feet elevated for BP. Then I'd look for something heavy to deadlift. A rock, a sandbag, a bag of quickcrete, a tire, a neighbor kid...anything. With that, you're ready to rock.
I have 2 bars and Julie hustled to help me change weight between deadlift and bench press. She's the coolest!
I respect your point and I am not attacking what you said.
My point is just a bit different.
1.Linda as prescribed is tough...vey tough.
2. We are not "expected" to do anything. It is very hard to come up with a daily workout that will challenge almost anyone.Consider what is writen as a suggestion or goal.
Adjust weights accordingly. Point 1.3 on the FAQ.If someone fails to read it(along with all of the other free information presented by the Glassmans and co.) then they probably do not have much of an understanding of what crossfit is to begin with.
3.If a new exerciser or even a lot of intermediate exercisers looked at todays wod and atttempted it as written they would undoubtedly be in big big trouble. Personally I spent more than two months going through the motions and trying to learn or re-learn proper technique before even attempting a WOD as rx'd. I am still learning after more than one year.
I read somewhere that this program is like a long on ramp to a distant and exceptional location. People should get on the ramp,be patient and understand that after a while(probably a long while) they will arrive at the other end.
When an athlete becomes closer to full development they should (but not neccessarily)be able to complete Linda as rx'd. That is a work that may be years in progress for some folks. One has to recognize their limitations and adhere to them or they will end up injured, bottom line.
4. Nowhere upon entering the CF site does it say"now that you are here you must do exactly what is written in the WOD box or you suck."
It is as it should be; an independant choice. Either do the WOD, modify it or DO NOT DO THE WOD.
It seems like everything in the world these days requires a waiver to be signed before participating. Recognizing one's own limitations and taking responsibility for one's actions/choices seems to have been trumped by the ability to blame someone else for their own stupid behavior. Making choices and accepting the consequences is going by thew wayside. IMO there is loads of free info available on this site to keep most people out of harm's way.
With a little patience and judgement people should do alright for themselves.
BTW, I am not targetting Calvin, I am just spewing in general.
Heading back to my hovel now.
Looks like Matt G beat me to it.
# 140 - Calvin,
You are right. this workout in particular, attempted as prescribed, is very dangerous and may cause an injury to one's back. especially for a beginner. so be careful. right? it is prudent to focus mightly on form when picking up heavy weights.
as instructed in the "start here" tab, CF beginner's should scale the WOD. ramp up.
if you can barely Deadlift 250 lbs for 1 rep, then don't try doing it for 55 reps.
doing the workout as prescribed is unrealistic for many, ok, most, but not all.
I firmly believe that Coach knows exactly what he's doing. the WOD's are designed to punish even the most elite athletes.
Dropped weight down a bit.
That hurt, didn't meet pukie though met his relative naseau. Though wasn't fun after doing power cleans yesterda.Bbut who said this was supposed to be easy?
Linda all loads 90% as rx'd
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 280# (1.5x)
Bench press: 185# (1x)
previous 10/21/2005 with same #-age was 38:43
Chris Jordan, great idea. I have enought weight for dead and cleans. I just don't have a bench. I will take you advice and modify it with push up. Basically multiply reps by 4, feet elevated.
P.S. The workout is insane, but so is life. Enjoy :-)
Most of the cleans were not "deep" but getting lower and better
"Linda" as Rx'd baby:
Justin, BW = 225
Deadlift - 335 lbs.
Bench Press - 225 lbs.
Clean - 170 lbs.
Time = 47:45
Russ, BW = 205
Deadlift - 310 lbs.
Bench Press - 205 lbs.
Clean - 155 lbs.
Time = 42:37
My body is hurtin...bloodied up and exhausted
Deadlift - 100 lbs
Bench press - 75 lbs
Clean - 55 lbs (full squat cleans)
Need to increase weight next time!
1. My computer is telling that this website contains suspicious content. ...A suspicious website may contain typical characteristics of phishing websites. I don't believe any of this, but thought someone on here might find the information useful.
Warmup: 2mile run (nice outside - I couldn't resist)
Deadlift: 111lbs (miscalculated, but it was plenty difficult!!)
DL: 58%, BP: 71%, Clean: 58%
WOD: 20 minutes (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)
Light weights. Wanted to keep moving. Still sore from Cindy:
Dead lift (85)
Added to the mix: Inclined sit-ups as well
In response to Charlie's question from yesterday. Yes I'm from the Epic Camp website.
190 bw, DL 150.bench press 150, cleans 100lbs I was real careful with the cleans,till I started CF never did olys, my technique is horrible and don't want to hurt myself through ignorance. Time 39.09 lots of that was wasted due to having to walk through the gym
Matt G (#142).
Great "tough love" post. It was to the point without being unduly harsh. I appreciate having you advanced members active on the message board to correct misconceptions about the program. It helps us all and prevents these sorts of understandable (but wrong) misconceptions.
new only my second day so not as prescribed ...
a bit light esp. the deadlifts, and i am sure my form was lacking.
DL:185 thru 6 and 135 from 5-1
Time:36 minutes (i think i did the 4s twice)
DL = 245
BP = 155
squat cleans = 105
BW = 167
This is almost 9 minutes faster than last time, with 10 more pounds on DL and BP and 5 more on cleans. It was weird, yesterday I did a workout with cleans and had trouble doing squat cleans with 95, today 105 was no problem (well, hard, but not a deal). The only difference was today I wore shoes and yesterday I didn't. Maybe I should get weightlifting shoes.
Dead lift 255 rds 10-8, then 195
Bodyweight 185, Time 56:29
I feel like shite. But I finished.
DL 205, BP 175, Cleans from floor w\o squat 135
Approx 40:00 (no stopwatch)
DL 275 BP 185 CL 135 -- mostly ugly!
This was my first day and I loved it. My cousine tourned me on to it. I have a jacked up wrist so I substituted front squats for cleans.
FS:185LBS first 2 sets then 135 for the rest
MattG - smoking times the last 2 days-keep rolling brother
RE: comment #130
Calvin makes a good point, at the very least an good word of caution. I find myslef often getting overzealous after seeing other people's times and weights, wanting to push myself harder than maybe I should. But like any physical training program, you have find that fine line between putting out and hurting yourself. Any workout has the potential to be dangerous, just use common sense.
Linda is a great indicator of overall strength vs bodyweight. Cant wait to get into the gym tonight and find out where I'm at.
I just love this WOD, because I don't belong to a gym nor own more than my Oly bar. Thus, I get to do a workout I missed or one I like better.
I was going to do my fave, Helen, but decided to do Cindy, instead.
This was my first time with Cindy where I did full-body pushups v. knee push-ups. I thought Cindy was full of love and kindness. but the wench abused me to now end. Normally I have to pay extra for that kind of action, but today, she comp'd me a freebie. I hate her.
7 rounds + 5 pullups + 9 pushups.
I dropped about 1/2 of the rounds from last time (14), but the increased work load of the full pushups made up for it.
as rx'd 31:10
Deadlifts @ 1.5 x bw= 247.5lbs-used 250lbs
Cleans @ .75 x bw= 123.75lbs-used 130lbs
Bench @ bw= 165lbs-used 165lbs
Total time was 27:22
First date with Linda and barely got to second base. Had to decrease weight on bench to 205lbs. and deadlifts/cleans to 110lbs. Only did set of 10, then 7 on down. Punished myself with 4 quarter mile sprints after.
Body Weight 157
Dead Lift 220
Bench Press 155
Squat Cleans 110
The last time I did this I used 155 pounds for the dead lift.
This is much closer than I have ever come to full weight, and much faster than I have ever done it.
I will add the 12 pounds to the DL, the 2 pounds to the BP and the 6 pounds to the Cleans to make it full weight next time.
what a day. made it a great workout but had to scale the weight down.
DL:used 135lbs for first two, then 185, then 205, finshed with 225 for last 4 sets.
bench: 135 for first two, 185, 205, 225 similar to above
clean: 135 whole way through
JeffT, thanks for the kind compliment man...I appreciate it. Definitely been feeling it for the past few days, hopefully I can keep on this roll for awhile.
Ahmik in da house!!! Good to see you man. Nice work today.
Bradford: BW 170
Deadlifts: 175, increased gradually to 205
BP: 45# Dumbells, double reps, then a set of 7 reps of 135#
Cleans: Power, 115 increased gradually to 135
Troy: BW 170
Deadlifts: 175, decreased gradually to 155
BP: 155#, then a set of 9 reps of 205 at the end
Cleans: Power, 115 increased gradually to 125
First Linda, tough to find the right weight. We'll know better next time
BW=180, 1st Linda, scaled to 75% and glad I did. PLENTY of work for me at this stage.
Bit of negativity around today.
Worked with a paraplegic colleage yesterday. Bet he'd love to have the opportunity to run 10k or try a scaled-back Linda.
I know it will take me years to get to where I want to be with these WOD's. What's the hurry folks? Challenge yourselves in this format and be grateful for the opportunity.
Thanks to all involved in Crossfit. Checking in and taking my modest crack at the WOD's has become an important part of my day.
Due to time and equipment constraints, executed the "Nancy" WoD today in ~30:00 as Rx'd.
- Modified CF warm-up.
- Medball situps.
is it better to scale the weight down and decrease your rest time or do it as rx'd and still try to get through it. case in point I can deadlift 1.5 my bodyweight maybe 8 times fresh. Is it ok to do eight. rest. finish out the last two then move on, and so on through out the workout
Scaled back since I just came off of a 3 day fast.
Bench press: 185(10) 135 (9-5) 155 (4-1)
Clean: Squat substitute 135 (my gym hates it when I do powerlifting moves)
After two months on CrossFit, this was my third time to puke.
BW 185, as rx 275 dl, 185 bp, 135 cl
Dave, break sets and rest as needed. As for decreasing weight to get through it, that's up to you and your form.
Dave (#190): It's your call. If you can do 8, and then finish the last two with no more than a minute's rest, then you could do that. But, if it would take 5 minutes to continue, or if doing that combination means that the set of 9 or the set of 8 (which will be coming up shortly) are now death marches, then no, the weight is too heavy. Scale it back to the point where you can do 10 and not feel like you're going to die (for me, that feeling comes on the set of 7 . . . it gets easier from that point forward).
bw 165# rx'd
cleans-115 (didn't pay attention when I put the weights on)
Calvin if you think that Linda is dangerous...than I bet you consider Crossfit suicide...
I know I read these everyday, but I just feel compelled to tell my story...I'm 22 years old and I wrestled in high school and for a year in college. I thought I was in the best shape of my life back than, and I was in damn good shape. Crossfit has now shown me what it means to be in real shape. I ran the 10k for the first time yesturday and I haven't ran that long in 5 years. This website has given me the drive to use my athletic ability to its fullest and I'm looking to go into the Navy just to become a Seal and when I make it through it I will owe so much of my accomplishment to this website. I'm not trying to sound cocky, just feel like the only thing that would hold me back would be my mind and not my body. Thanks and keep them dangerous workouts coming. The more people complain about them the more I like them.
time on above is 19min and 38 sec
5 L pull ups
10 toes to bar
Jeff and Keegan
David and Scott. Thanks guys
dumbbell bench press - 85 lbs
cleans - 135 lbs
all sets broken
just a touch lighter than prescribed in 20.52.
only access to two bars so the weight changing meant it was never going to be a pr today.
deadlift 185 (20lb lighter than it should be)
bench 135 about right
clean 95 (7lb light)
the effort of changing plates is really not welcome during this.
By far the hardest workout I've done, already messed up, tomorrow will be interesting.
I do appreciate the criticism of my post. Maybe MattG is correct -
Maybe I am a wuss. With 9 years of law enforcement in a major city, 18 years of working out and staying in shape, travelling to different parts of the world on my own - maybe I'm a wuss.
However, as I stated before - check out the weights that people are using compared to their bodyweight. I simply stated that the weights (not the workout) were unrealistic. IN MY OPINION - the workout should state "Use a weight that challenges you, but still allows good form".
I knew some people would attack me personally - but that's their problem, not mine.
I'll continue doing the workouts - and using weights I know I can handle.
I'd like to hear what Coach has to say about the weights he chose and why.
Bench press 2 x 25kg dumbbels
My bench sucks. And my hip flexors were really sore from the run yesterday so power cleaned my way through Linda today
Ive been doing this stuff for over a year now and have seen some pretty amazing in all areas. But this workout still makes me wish i never heard of Crossfit. Then I remind myself of the saying on the T-shirt "It doesnt have to be fun to be fun"
Great workout loved every painful second. Had to scale the weight which makes me mad but managed to stay away from pukie always a plus when Linda knocks on the door.
10, 9 : DL-315, B-245, C-145
8-1 DL: 295, B-185, C-145
BWT 165, 51:04 as rxed. Over 10 mins slower than my best. Linda is more work than most people do in a year. In fact, I've often wondered exactly how much work is done during these workouts. Any physicists want to make an estimate? I'll start a thread on the message board.
Incline Dumbells-55 (highest I have; working with one bar)
DL 198 1st 2 rounds, then 180
10 minutes faster with more weight!
Second day with Crossfit, male, 24 years old, 190 lbs. 18 minutes flat with linda, almost killed me??
Calvin, I don't think you're a wuss, and I thank you for your service as a police officer. I certainly *always* look forward to Coach's posts, so I'll be interested in hearing what he has to say, if he chooses to comment.
I think the criticism you're getting isn't from your proposal that people should use less weight than the "Rx" for this workout.
As you noted, many people do exactly that. And your statement: "Use a weight that challenges you, but still allows good form" is a fine wording of a constant CF theme.
I think what's offending some of us is the manner in which you seemed to say that it was CrossFit's responsibility to save the unfit and the unwise from their own stupidity.
I just don't buy that. CF advises to scale the weights appropriately to your own current condition in a thousand places around the site. It's a constant drumbeat in the official "content", and in the discussions in the comments and message boards. A person would have to be willfully ignorant not to see it.
Furthermore, CrossFit is blatantly clear that this program is about establishing a very high level of fitness (yes, "elite" fitness) that is NOT for everyone (at least not on day one).
The idea that CF is somehow required to put a warning label on EVERY SINGLE WORKOUT because someone is, well, stupid enough to misjudge his own capacity is offensive. We see posts two or three times / year to this effect: "Where's my completely structured beginner program that specifies every rep of every set for the first 200 workouts? You people OWE it to me . . ." I'm sorry, but I think that people who make this kind of accusation are basically announcing their unreadiness for adult responsibility.
CrossFit requires that people take responsibility for their own fitness, including making appropriate adjustments for their condition level. It's harsh . . . just like the rest of the world.
Your comment seemed to say that CF *shouldn't* put out the 1.5x, 1.0x and 0.75x BW targets as the prescription and let those who can, do it.
Incidentally, I'm 50, work at a desk job and am pretty sedentary . . . but yeah, I can do this one "as Rx'd" . . . which I would NEVER have done if CrossFit hadn't held it out there for me as a challenge. Why do you want to deny people the opportunity to be challenged in that way?
took just over 37 min for two of us to do it
Yes Calvin...you are being a wuss. 9 years as a LEO and 18 years of "working out"...sorry, but in and of themselves those things do not mean you're not a wuss.
18 years of "working out"...have led you to a place where you can't do Linda as designated. I'd say you probably weren't investing your time wisely.
I do agree that the weight seems very high for the average workout guy, but then again I have never seen someone do 100 pullups, then 100 pushups, 100 situps and 100 squats either. Everyone who starts on crossfit should read the faq and does say: scale the weight, so - as always - people who read are smarter. (like the parents say: if someone tells you to jump off a building, you don't jump off the building, because you know better).
As for form, as long as someone does not have the ability to keep the correct form (and here I could critizice some of the videos, where the participants substitute form for speed - tztztz), he/she should work on that form - that should be basic knowledge.
Possible solution for 1-bar Linda:
Load the bar with the desired clean weight and put clamps on the weight, now add (preferably smaller) weights to add up the deadlift weight. And use dumbbells (as opposed to olympic bar) for bench press.
bwt 235 scaled back weight
bench press 225
hang power clean 135
total time: 25:20
first time really timing myself and it felt tough but great to finish.
i think "linda" would be the perfect girl for chuck norris to bring home to mom.
BW 189 (and falling :-))
DL - 185
BP - 135
CL - 95
This was the most winded I have ever been while lifting weights.
bw 190 19:50
started off as rx'd..
scaled down dl to 225 after set 6, felt as though my form was failing.
time could have been better if I had three bars,.... had to change my weight from clean to dead lifts.
this has to be the toughest workout besides 'annie are you ok?" I'm jello
Had to scale it back. Bursitus in my 50 year shoulders is really krimping my style but I just can't stop this Crossfit after being on for 2 months.
swiss ball bench=45Lb. dumbells
CLEAN= 45Lb. dumbells
2nd crossfit workout. Couldnt make it to the gym today, had to use what I had at home(not much). Felt like a good workout but could have used a lot more weight for the deadlift, and a bit more for the bench.
DL - 185
BP - 155
CL - 95
Bench Press: 170
If I went any slower I would need a calendar instead of a stopwatch. Another killer workout!
dead lift: 275
bench press: 185
More than 4 minutes faster than last time
Deadlifts and Squat cleans broken, Bench press un-broken.
only had 30 mins to work out so did quicky linda
could not set up 3 bars so did 2 bars with weight change.
reps as follows 5,4,3,2,1,1,2,3
I am SWAT officer. I appreciate your concern. However, Your comment of the wieght being unrealistic is like saying the training for SWAT is unrealistic for the new cop... Agreed. But SWAT isn't for the novice or the average who are not willing or not interested in being excellent. I have been training for 18 years now. Crossfit for 4 months. Best shape I have ever been in. Stay safe and be careful.
Linda - DL:285,BP:190,SC:145 (lbs)
Only one bar in the garage stinks at times like this, ... most of my time spent on plate changes.
Good luck in your training,
CFWUx2 with ring dips and muscle-up practice
BP=Started with 70, had some pain in my elbow and backed down to 65lbs(same as last time)
time=34:15 (up from last time..i think it could have been faster...was having issues with my elbow and had to experiment with different weight before settling on 65lbs, but otherwise felt great)
WOW!! What an insane workout...I had to bump the weights down to ensure correct form...I haven't done deadlifts and cleans in a while.
I was really nervous about this workout. I didn't really know where I should start, but I think I found a good weight and will try increasing them the next time "Linda" comes around.
This was only my fourth crossfit workout and I am feeling so good (but so sore!!!)...it feels so great to be challenged so much!! Thanks everyone for all of the support and info!!
Maximum in 20 minutes: 50kg bench; 50kg clean; 70kg deadlift. 10,9,8,7,6,5,4 (bench and deadlift). Good weight, get closer to completion next time.
1 hr 3 min
only had 2 bars so I probably could have been sub 1 hr
200# BP (bw)
150# Cleans (after round 6 mixed)
1st time finishing. Woo Hoo!
Man up dude!!! I have been a Cop for 10 years (5 SWAT) and now a febbie for 4 (2 SWAT). The standard is the standard. Should we start lowering the qualifications for every officer who cannot shoot their weapons because they cannot meet the standard? No!! Should we tell them, Hey just shoot your best and as long as you work hard it will be o.k….No!! Do you think for a second that the next time you meet a felon in a dark alley and you are the only thing between his freedom and jail he will say Okay you tried hard so I will go peacefully.
I thought I was in shape until I started doing this stuff. My scores were way low compared to some of the monsters that post here. My training partner has been out to train with Coach and we push each other everyday. He tells me every day, “Hey, that was good but Josh E., Greg A., Annie, or Mat G. did it in… so work harder!!!" At 165 BW I am now able to do most WODs but I am not quite able to do “Linda”. Calvin,,, I think you are close. You are using the Kool-Aid as mouthwash. Swallow it. Life will improve.
Team Fallujah, Good job guys!!!
Coach---Thanks!!!! Ted is killing me!!!
BW 162 lbs
Time 30 minutes
This was a first attempt for me
What is it about Crossfit that forces you to drag yourself to the gym and do a work out of the caliber of Linda when you know she is going to woop you hard.
If I had known early enough that Linda wa on the menu for today I wouldn't have gone snowboarding. Between snowboarding and yesterdays 10k my legs were jello. On top of that I've got a repritory infection of some nature. I'm an idiot!!!
I should have quit Linda after the first round. My ego wouldn't let me. After the second round I was spent. After the third round blood was pouring down my leg. 35 minutes later Linda was history. I won again, but it was a victory I'll probably regret tomorrow. Thank God for massages.
bw 165, dl 225, bench 165, ground to full squat cleans 120#.
Linda I can't wait to see you again. Next time I'll be rested.
BW 210 Scaled weights to DL 175, BP 155, Cleans 125. 29 mins. Will do more, better.
Time: 18:14 as RX
As rx'd 26:30 that is over a 10 min improvement since Jan and went heavier on DL's. Now for the bad news 90% of my cleans were power cleans. My squat cleans are much more comftable but when push comes to shove I unfortunately default to power cleans. Body weight 183 lbs
DL 255(1.48%) Bench Press 185 Cleans 135 (74%) All sets of DL's and cleans broken above 5 reps.
1RM DL 215#
Linda @ DL 145# / BP 145# / Clean 105#
This is one of my favorite workouts!
DL: 310 lbs
BP: 205 lbs
Cleans: 155 lbs
Time: 34:52 as Rx'd
CFWU X 2
Bench Press: 115# (should have done 135#)
Clean: 100# (should have done 115#)
"The journey to strength is a slow, leaky boat ride..." or something to that effect.
Total Time: 30:59
The student act is way too crowded to do this wod, so we ended up doing Cindy.
Matt: 5 pullups into 16 or 17. I lost count.
Derek: 13 + 2 pullups. Just wanted to outdo mike.
We also met another crossfit'r at the track. We're trying to convince him to come over and put up a 500m row time. Yes, that's a callout nick.
had to scale the weight,
first time with linda, every wod is a new challenge, I think I like this
I was told about cross fit through a friend, I just start this week what i week to start on. Is there any gyms near Boston, Mass.
time 37:25 I thought it was an okay for the three bars of death thanks Linda
first time with linda - somewhere in the neighborhood of 30 minutes. Spent a lot of time putting weights back on bars that other gym rats had snagged from me while doing the rounds.
i did as Juro #213 recommended - put clamps on the weight for my clean amount, then added other plates on the outside to hit my deadlift amount. All of my sets but one of bench press were on the bench - on one iteration i did pushups (x4) to sub for the bench when it was occupied.
deadlifts = 165
bench = 175
squat clean = 115
completed all reps with:
60lb deadlift using two dumbbells
60lb bench press using two dumbbells
20lb clean using medicine ball
No time. Forgot to set stopwatch.
Can't wait for my bar and bumpers to arrive. Using dumbbells for the deadlifts was awkward on my back and couldn't go higher with weights. 60lbs was far too easy on my bench press also. Clean form felt pretty good. Practiced a lot with a pole.
I don't think I need to tell anyone how hard this workout was, it really did a number on me, even with only being able to use dumbells up to 50 lbs. Doing cleans with 40's really killed my wrists, but got through them all anyway.
Joe and I did the same time overall, we helped each other with form and had to share a bench so our time was right around 45 minutes. Sharing weights and the bench seriously set us back so I'm not really going to look at this wod as a guide for next time, more so just as a hell of a workout.
Thanks again CF.
Wow this was a tough one, im new to crossfit and havent done these Oly lifts for while so i had to go a little light on the weight. Still barely made it through
Just under 40 minutes
Subbed 215lb? weighted push ups(100 lb sister sitting across shoulders), hands and feet on blocks for full rom.
145lb Cleans(dead stop, full squat)
Had to change weights and run in and out of the house between sets, killed my time but probably saved my back.
185lb Deadlift (roughly 95% of BW)
95lb MP (1/2 BW) no bench
Finished in 41:15. Not real happy with time, but that's what I get for doing it after a high rep KB snatch set and in a 90 degree garage. First Linda anyway, so lots of room for improvement.
I am crushed!!! Only made it through set of 6 reps and had to stop... started getting foggy and tunnel vision. Had to scale weight back I weigh 228lbs.. did 275 deadlift; 205 bench;135 cleans. I am a child amongst men today... hope to do better, even cutting it way short took me 24 minutes.
Calluses: -2 on right hand, -1 on left. Ouch.
O.K first wod ever. Did as close to the right weights as i could with the weights I had, only two bars so changing weights was a pain.
time an humbling 19:15 (for only the first two rotations)
only finished the 10 and 9 got into the eight and gassed. Thought I was in better shape, guess I thought wrong (I am however coming off a year where I had cancer, not an excuse, just saying). Question, are lifting straps verboten? I have always done deadlifts but weights over 225 are really hard to maintain a grip for me. I realize that to finish Linda I have to scale down for a while, but I just kinda wanted to see where I was at.
Calvin, you wrote
"I simply stated that the weights (not the workout) were unrealistic. IN MY OPINION - the workout should state "Use a weight that challenges you, but still allows good form".
What you wrote is IMPLIED in the WOD. You Scale to the desired/acceptable level, you're just simply RESTATING THE SOP HERE.
Andy W, Good work. I am at the same BW but haven't managed to move up to the appropriate weights. Looking forward to that day though.
Reread today's comments, and have this to say regarding scalability: it's scalable too.
Some will opt for less weight, others will not try for time.
As for the responsibility thing, I have found enough caveats on the site for most naive fitness seekers to seek elsewhere or at least ease in. At 41, with Crossfit I would say 30% of the time for 10 months, I have huge respect for those who have the time/dedication to post daily. They provide also valuable benchmarks, of a sort, and inspiration.
So when Linda comes around, though I haven't done her in a dozen weeks, and have a (non-vertebral) back injury, I go in and choose to try my best, and do it as prescribed, because thankfully I can, and pour sweat on it.
I think it's unfair to accuse 'Coach's Brain' - I just made that up - when you still have your own.
Great times and weights out there today, y'all - and Coach - should be proud.
Pretty demoralizing day today. After thinking my knee was healing nicely, and that I would be able to do battle w/Linda today. Our Docs said no lower body PT till after I get and MRI. And even then maybe longer. WTF!!!
Trying to keep a positive mental attitude, but it still blows. This will give me an opprtunity to work on swimming more.
Anyways, I've checked the Message Boards and doen some research on line. But I was still wondering if anybody has an info on PFS(Patell Femoral Syndrome) that they might be able to shoot my way.
Matt G- Are you going to be in SC for the May cert?
A day behind, Ran today. 5.5 miles - 42:40. Ran out of time for the full 10k.
6:00 AM date with Linda. ugh.
Note to self:
when are you going finish Linda or just give it up and put on your skirt?
your inner man
Linda, as Rx'd: oh except for I used a "virtual weight" of 135 when I actually weigh something closer to a metric ton:
deadlifts 200 lbs (2 x 100lb dumbbells)
bench press 135 lbs
cleans 100 lbs (2 x 50lb dumbbells)
around 22 minutes
Note to others: 2 100lb dumbbells are a rick james bitch to hold on to through 55 deadlifts - find a damn barbell.
Sorry to hear about your knee DJ, that sucks. No May seminar for me, I'll be in Vancouver for some training (unfortunately).
Modified and Broken sets
Numbers in parentheses are my last Linda
DL 225 (165)
BP 155 (115)
Clean 135 (95)
28:10 (20:00 or so)
So: slower, but with much more weight. Looking at my previous time, I could have used more weight, but that's part of learning Crossfit- knowing what and how to scale something to make it challenging but doable.
I. Am. Hammered. Now.
Doesn't help that I spent the better part of today torquing nuts to between 200 and 300 ft-lbs.
Found my name and email address posted on some white supremacist's website, the same guy who was posting his troglodytic beliefs in comments a while back (and will, no doubt, return if he hasn't been killed in a shootout with the ATF yet). Apparently he did not care for my 'kind' posting negative responses to him in this forum.
To he and his 'kind' I'll say this: The free world trounced you before and will do so again...
That and ZOG FOREVER! Even now our minions ally with the radical branches of Scientology and the militias Columbian drug-lords to rule the planet once and for all!
Regarding the WOD, my back wasn't up for high-rep DL's today so I decided to have a rematch with the KB Snatch/Pullup WOD from a few months ago (the one Greg A. KILLED on film). 12:29. Man, that's a deceptive one.
PS- Killer work, Matt.
First back after an elbow injury took forever to heal.
Bench=(smith machine for the bar)
119x10,9broken, 109x8broken, 89x7 thru 1 (too light)
I'd like to report an attempted murder.
I've never met this lady before but for the better part of 43 minutes she beat me around the gym tonight.
At first it was from below, I'd try to stand up to get away but each time she would pull me back to the ground punishing my lower back and forearms. She must have weighed 215 lbs.
Finally I escaped and stumbled over to a bench and lay down, the next thing I knew she was on top of my chest, I'd push her up off my chest to try and get away but she'd slam back down on my chest. I'm not really sure if it was the same woman, I think she weighed 145 lbs.
Again I escaped, only to stumble to another part of the gym, now I was being beaten from both below and above, I'd lift up only to have her slam me back down into a deep squat. I'd stand up and try to throw her to the ground but she wouldn't relent. This third attacker may have only weighed 100 lbs.
This continued around the gym, the attack from below, the beat down on my chest, the attack from both above and below. I was staggering around from one place to another, but she/they pursued me relentlessly, I began to feel faint, fleeing from station to station, she knew I was beaten and began to toy with me. At first she beat me mercilessly 10 in a row, 9 in a row, but then she could see me weaken, she'd deliver just a few punishing blows and then let me rest briefly, but always return to finish the sequence, 8 more but broken, 7 more but broken again. I was becoming delirious, my head hung low, my breath came in gulping gasps. I stumbled to a piece of paper to try and write down something about what was happening, there were numbers there 10/9/8/7, did she just hit me 5 times in a row, or was that 4? Did she skip 6 in a row? In my battered state it was hard to tell. What's my name! I was on the verge of blacking out! What my name! I couldn't think, couldn't breeth! What's my name! A lump rose up in my throat accompanied with nauseous, I was going to puck! What’s my name! Finally it ended…
What’s my name? … Linda
I don’t really expect anything will ever come from reporting this attempted murder. No one in the gym came to my aid, they all just look at me funny in the gym, and wonder what the hell I’m doing there. Maybe they were all in collusion with her.
The only thing left for me is to pray to the Crossfit gods, and hope my prayers will be answered. I have two prayers. Please, please protect me from Linda, may I never meet her again. And please let tomorrow be a rest day.
BW - 155
DL - 185
BP - 135
Cleans - 105
48 min - Dl's, ugg lots of 1 and 2 rep after 8rep round. BP's, cake, should have done BW,but appreciated the ease. Cleans, weight okay need to work on breath - broke constantly, only threw myself over backwards once! That's an improvment.
This evening received a courier package. It was a notice from the firm Wee, Fokkom, and Howe. Apparently my lower body is suing my upper body for damages. They are claiming physical self abuse.
unbelievably difficult. took 20 min to go through 3 rounds, then I had to quit--coaching daughter's softball team. Poor time planning. But I wasn't complaining. Next time, 10lb less on the DL.
Dan - "Linda" bwt - 253#, age - 37
DL - Bench - Clean (1st time, trying to get the weight right)
10's: 270# - 180# - 135# @ 6:39
9's: 255# - 165# - 125# @ 7:33/14:12
8's: 235# - 155# - 115# @ 8:10/22:22
7's: 235# - 155# - 105# @ 6:31/28:53
6's: 225# - 155# - 105# @ 5:11/34:04
5's: 225# - 155# - 105# @ 5:05/39:09
4's: 225# - 155# - 105# @ 3:25/42:34
3's: 225# - 155# - 105# @ 2:46/45:18
2's: 225# - 155# - 105# @ 1:28/46:46
1's: 225# - 155# - 105# @ 0:38/47:24
Settled at: 89% bwt DL - 62% bwt BP - 42% bwt Clean
Total Time: 47:24
Most of the DL's were broken in 3's and 4's, grip and exhaustion issues. Cleans were all power from floor. Form not there yet. Overall scaled at about 60% of Rx.
DL - Bench - Clean (1st time, trying to get the weight right)
10's: 100# - 65# - 50# @ 6:05
9's: 95# - 65# - 45# @ 7:33/11:28
8's: 95# - 60# - 45# @ 8:10/17:02
7's: 95# - 60# - 40# @ 6:31/21:31
6's: 85# - 60# - 40# @ 5:11/26:59
5's: 85# - 60# - 40# @ 5:05/30:48
4's: 75# - 60# - 40# @ 3:25/33:40
3's: 75# - 60# - 40# @ 2:46/35:20
2's: 75# - 60# - 40# @ 1:28/36:37
1's: 75# - 60# - 40# @ 0:38/37:21
Total time: 37:21
Scaled at a bit over 30% of Rx, and still working on cleans - mostly power (from floor). Pushed very hard.
Suggestion for tomorrow's WOD: 5 rounds for time of standing back scratches, seated eye blinks, lying deep breaths. -jk Thanks for the great workouts!
cleans 135 only for 20 reps
2 bars and did cleans at end all at once. I think my form is finally coming around on these.
This was an ass kicker.
BTW - Thanks Crossfit for another surprise. Reconnected with some USNA classmates due to being spotted posting. 'Course now they know how far we've fallen in the 17-18 yrs. since graduation, but we're climbing back!
Day three of recovery week. Did prescribed weight, but did 5-4-3-2-1
270DL/185BP/135CL (BWT 178) 9:21.33
Dorie did the full sets
125DL/85BP/75CL 29:45 Good for her!
THIS BY FAR IS THE TOUGHEST WOD THAT I HAVE SEEN
#262 Silver...saw that message board a while back when I was trying to remember where your website was (I was bored...sue me)...I thought it was just you making a "name" for yourself ;)
Ok, so this one kicked my ass...no really. I got to 7 and pooped out on the BP. I even scaled the weights. My problem is workouts at night...no drive to get it done. I won't do that anymore...all my gains are gone, so I feel like I'm starting over once again. YEAH! ugh
Anyhow...I stopped at 23:25. Better luck next time!
Calvin: lots of things in life are dangerous...crossing a busy 2 lane highway on the way out of town every morning is HELL...I accept the risk so that I can work, make money and spend it on CC bills (wait...) - accept the risks, prepare for them and you won't get hurt. At least, that's the way I do it. Heck, I started off with 185 for the DL...THAT went away REAL quick...if its too much, scale it back to just the oly bar. That's what I do.
subbed 95lb deadlift and clean, and double amount of pushups for the bench.
did this after 1.5 hours of frisbee practice but still felt like i should've finished quicker.
Bench-215lbs (for two sets) 205lbs (for the last 8)
WOD @ 50%
For some reason I did "Kelly" tonight. Well, three rounds:
30 Wall Ball (14#)
30 Box Jumps (20")
Wall ball sucked until Jason reminded me to catch in the squat position. Then I cranked out two more rounds. Box jumps were tough.
BW = 157 lbs.
10-9-8-7 reps of the triplet:
Deadlift: 237 pounds
Bench press: 157 pounds
Clean: 117 pounds
Felt a lower back pinch during the 7 reps of deadlift. I decided to stop after finishing the cleans.
First Linda "Lite Linda" BW 240 / Age 50
235# dead lifts/185# benches/115# cleans. Left neat sweat angels in the strecth room.
Matt G- Too bad you can't make it bro. I'll have to find someone else to discuss football with. That or maybe Tony will let me be the photographer this time. The knee will be cool I'm sure. Until then, I guess I'll be practicing my freestyle and checking out some of those CF swim workouts. Have fun in Vancouver. At least it's not winter.
deadlift: 225(9,8,7,6) 185(5,4) 205(3,2,1)
looking forward to next time - the real trouble on the deadlifts was holding the bar - forearms were wrecked...
41:28 (last time 37:21 - and only through round 6). All sets until 4 reps broken.
BW 215 (last time 220)
DL 255 119% (last time 245/111%)
BP 185 86% (84%)
Clean 115 54% (52%)
First time all the way through Linda (2 years and counting), albeit with modifications. Next time, the weight increases!
i wrote down the workout, got up, and could barely walk.... way too sore from CF and swimming/cardio double days......i'll catch up w/ u guys in a day or two....
No bench and only one bar. Linda scares me. So I tried some stuff I hoped I could do- knocked out my very first back lever and deadlifted my whole weight set (#300...with more in the tank, but no more plates).
Scaled weights to 185 dl, 135 bp, and 95 clean.
I screwed up and did not squat on the cleans, I really need to learn these OLY lifts better.
Will increase all weights next time. Could have done 1.5 x dl, could hav edone ALOT more on bench, and cleans, not sure because of my poor form. Working on it though! Lovin' this dangerous stuff!!
CrossFit San Diego
7 rounds for time:
3 rope climbs (substitute 5 pull-ups for each rope climb)
deadlift; 21-18-15-12-9-6-3 is the rep scheme for each round, so round 1 21 reps, round 2 18 reps, etc.
row or run 500m
~43:30 @ 155 lbs deadlifts for all rounds.. i know it was 43:something but..
forgot to post time - 40:34
First Linda "Lite Linda" BW 240 / Age 50
235# dead lifts/185# benches/115# cleans. Left neat sweat angels in the strecth room.
Comment #280 - Posted by stan k at April 12, 2006 08:17 PM
Team Emerald Coast
This is our first group "LINDA"
I did it one time before when I didnt even own an olympic weight set and scaled to almost nothing. I made an executive decision after my first set as rxed to lower the weight to roughly half of what was rxed and work on getting it done, working on form and building some confidence.
so here it goes......
Joey (bwt 239)
1st set 300lb DL 235 BP 180 Clean
sets 2-9 180lb DL 120 BP 95 Clean
Jacob (bwt 126)
95lb DL 65lb BP 50lb Clean
Yvette (bwt 138)
95lb DL 65lb BP 45lb Clean
Anabel (bwt 138)
95lb DL 65lb BP 45lb Clean
We did each exercise seperately and stopped the timer to change weight between sets.
1 hour 6 minutes
All DL's and Cleans broken into 4's, 3's or 2's. It's going to be a while before I get to 1-1/2 times my BWT on DL's. But, Cleans getting much better. And, BP was easy. This was WAY better than the first time I attempted Linda. Not a fast time, but a really strong effort. Oh yeah, I only had one bar, so I had to change the weight for every exercise!
DJ- sorry to hear about your knee, shipmate. I was wondering how you were going to do w/Linda this time. Hope you're back to it soon.
Use to like Linda
Subbed 135 BP, 70 CL,145 DL. BW is 165
Next Linda up 10-15 on BP and 10 DL. And work on CL (as per)
95 (power cleans)
linda, "the weight adjustment"-up to 185 dl, 145 bp, 65 cleans (85 before, adjusted to ensure full rom for squat cleans)
mfbunch: 31:40-last time under 20 minutes, weight-some time lost changing plates between me and joeyd, also full squat cleans take a lot longer
joeyd: 30:31-did 95 on cleans
BP 205 had to drop to 195 at set of 4
10,9,8 - DL155 (grip failing), B120 (too easy), C115
7,6,5,4,3,2,1 - DL135 B120 C95
All sets 30#, working on form ~30 minutes
Deadlift: 1 1/2 body weight @ 145
Bench press: body weight @ 185
Clean: 3/4 body weight @ 115
Time: 35 min.
Been doing CF for a month. First time with Linda and after reading the early post I went at it with caution. BP weight was good but DL and Clean to light. Next time DL 225 - Clean 135. Did have good form on cleans or should I say better.
Man, Linda is a real...special girl, isn't she?
I came out @ 225 on the dead lifts (not quite 1 1/2 BW) and only made it thru 10,9,8,7...then, dropped to 135 lbs. Otherwise, as Rx'd (can I even say that?)
BW - 175
Bench @ 185 (easier to load)
Cleans @ 135
My DL form has gotten kinda poor so I tried to scale back and ya know, not cripple myself. But, thanks Coach! You reminded me that it is in fact possible to sweat out of every pore on the human body! (TMI?)
Time - 34:51
First time to post. It was pointless for me to try and time these rounds due to the ladies and poo-nannies walking around showing their beach muscles to try and impress someone.
DL: 225 w/u; 275 x 10,9,8,7,6,5; 315 x 4,3,2,1;
BP: 185 w/u 205 10-2; 265x1
Clean: 135 w/u; 145 10-1.
Cardio: 30 minutes of "hills" on sta bike with levels 6-10.
CL 145 (squat cleans)
I'll go ahead and say it, for Calvin; Murph on Saturday Coach...!
cfwu x 3
CL=155 (squat cleans)
that which does not kill us, makes us stronger
Did Linda for the first time ever, used KBs:
DL 2×32kg bells hanging on an iron bar
Floor press 2×24kg
Dead Hang Clean 2×24kg
57 minutes, but still alive!
reduced weight since it is only my 2nd CF workout...wouldn't be able to do the suggested weight even if i was in shape
great workout....the cleans really seperate the men from the boys!!!! (even with that light of weight)
dl 135#, bp 95#, clean 65#
HOLY CRAP!!! That was tough.
Third week into crossfit.
Scaled weight down.
Bench 80lb dumbells
As Rx'd: 47:09
Hard as Hell.
Deadlift: 50kg (110#)
Bench press: oly bar 20kg (44/45#)
Cleans: 25kg (55#)
Wanted to clean more, but was blown after the run yesterday.
Not worked with higher weight on the bench press - want someone there to spot for me before I try it.......
Stil pleased with the time though - this was my first Linda anyway..
That Great Mate,In My Opinion why don't you set up a site and post WOs with whatever numbers you want.
Feel free to decide your own level of involvement in Crossfit WODs,please don't dictate to others what is realistic or achievable.
Responsibility is a bitch huh.
Sounds like you have already decided that such numbers on Linda are unachieveable for yourself.More fool you.
3mths on WODs and you feel you can offer(Your Opinion on) adjustments to them?
My Advice, Get some time up.
bw 175 lbs
Dead: 175 lbs
Bench: 155 lbs
Clean: 115 lbs (need to squat deeper)
as RX'd: time=56:53
This is the first time doing all squat cleans, that is part of the reason for the long time, in addition to having only two bars... used one setup for BP, kept having to change the DL and SC weights up before use...
calvin: lighten up and don't take yourself so seriously, we are all competetive but you can't expect to master the oly lifts in 3 months with no prior experience, oh and by the way if you can't imagine yourself ever doing those weights, just quit now...
Only did 10, 9, 8 and 7.
Deadlift - 45lbs
Benchpress - 25lbs
Clean - 10lbs
A little suffering during Holy Week. I've been doing the crossfit thing for 3.5 months now and 'Linda' is the Queen of pain.
BW 168(2lbs heavier than January)I'm hoping that's muscle.
All are scaled down, so that I could keep a decent flow going and not break the sets.
This was intense and several times I had to stop for fear of puking on the gym floor or passing out. I was very dizzy at times. I stopped short at the 9th set. I had actually cut open my right middle finger from the wear and tear. Only way to toughin them up I suppose.
Time 44 minutes, again a lot of nausea breaks.
QUESTION: Does anyone have advice on protecting the hands from callouses and in the case of Linda...cuts and tears? I really don't give a hoot if my hands get toughened up, but my GF complains about it. I do use chalk.
Linda w/85% weight
Corey, for cryin' out loud. Don't use chalk on your girlfriend!
Seriously, the wife had some hand lotion lying around. Seems like that stuff softens the hands up enough. Just generic "dry skin" lotion should work. I wouldn't use anything before the WOD though.
Comments from a buttercup!
Used 20 lbs on all three. It was a good starting weight except on bench press. I really should of had more weight for that.
Worked on my cleans and hopefully I will soon be able to submit video for digital coaching for that and my deadlifts.
one bar available 9 (scaled down to clean weight)
110 lb deadlifts
90 lb BP
90 lb clean
still babying the shoulders.
this one was tough!
Ya got me Steve. Thanks for the advice, chalk in the gym only...got it.
All crossfitters must moisturize! Let's get that on the new t-shirts.
BW = 156
DL = 235
BP = 155
Clean = 120
23:40 . . . new PR for "as Rx'd"
one qualification though ... the first rounds were done as hang squat cleans (not from the floor). Definitely improves the cycle time. Round 6 - 1 done from the floor.
BW = 200
Did Linda as Rx'ed, except I used 75# dumbells for the cleans as I couldn't hog 3 bars. DL used 315 lbs. BP 200lbs.
This is one of the hardest CrossFit workouts that I've ever done. My time was 7 minutes slower than last time. Hopefully, I'll do better next time.
DL 185 10,9,8
DL 135 7 and down..
Had no strength at all after that 10K
This was a fun one. I had to lower the proportions slightly, but it's still a very tough workout.
bw = 195 lbs
deadlift = 225 lbs (1.15 bw)
bench = 185 lbs (.95 bw)
(hang power)cleans = 125lbs (.65 bw)
Total time = 30:30
Deadlift 225 lbs
Time: 40min 15sec
It was hard, very hard.
Today (Last time - 1/3/06)
DL 185 (135)
BP 150 (135)
CL 95 - Mixed S/P (95 all P)
Pleased with increased weight in DL/BP and overall decreased time. CL are the killers. Started squat, degraded some to a mix (some full, some power, others just lacked full range). Decrease the CL weight until I can get the form right everytime? Think so.
steve hb (#300): Bite your tounge!!
Graham S. (#254) Thanks! I must confess, my cleans are closer to powercleans than squat cleans. Next "Linda" I am going to concentrate harder on performing a good squat clean.
This was not the work out to use to "ease" into crossfit.
Stopped after the fifth set when my grip gave out and I got really dizzy.
What I should take away from this workout: My weakest points are my anaerobic conditioning and my grip. The former was not a surprise, the latter was. For the scaling purposes, i chose the bench press weight exactly right, but the cleans and deadlift weights will have to drop dramatically for my grip endurance to catch up. (My DL pr is 340x5, and I can probably do a 300x1 or so now, so this took me by surprise).
First date with Linda.
BWT - 230#
I scaled back substantially due to recommendations - glad I did. Very hard. I didn't puke and became very popular with the gym crowd using 3 bars. Linda is not a cheap date.
Still learning form and proper weights for deadlift and clean.
Body weight 180
155 lb deadlift (should have been more, but still working on deadlift form)
145 lb bench (unbroken sets, should have been 165 at least)
105 clean (good weight, could go up. challenging but doable)
Been crossfitting for 3 months now. This may be my favorite workout. What a killer. Now I know why this workout is surrounded by running and off days.
I was getting a lot of looks hoarding the barbells around my bench in New York Sports Club in New York City. I clocked some woman who was walking by obvilious to my soon to be clean on her arm. Idiot. Watch where you are going!!!
DL 126, Bench 84, Clean 63
Rx sets 10-7 then DL -50, Bench -20, Clean -10
59:06 :-) Not ready for prime time!
BW = 195Lbs.
DL = 205Lbs. 105%
BP = 165Lbs. 85%
Cleans = 95Lbs. 49%
Lowered my percentages but cut my time by 28 minutes. This will be a good starting point.
DL 265 (lower than x's 1.5)
at 5 reps I lowered all 3 by 10 lbs
My time was 26:30
time 35 min.
10-9-8-7-6-5...ran out of time
BP 50# dumbells
BP was a little light.
working up to rx'd,
DL 245 (225)
BP 175 (155)
CL 135 (115)
20# cost me 10 minutes. Ouch.
Andy W (#100)
I definitely believe you, and have seen numbers to support what you say. Thanks for the link, though.
As Rx'd = 19:53
DL = 275lb
BP = 185lb
CL = 135lb
Whew! Barely sub 20's! I think I scared people out of the gym after yacking. Ha! Funny stuff!
47:20 "Linda" BWT:172
Very careful about form on all today.
Touch and go DL, full ROM BP and deep squat CL's.
only 1 bar and no BP, so subbed 3 PU per BP; probably should have been 5 PU/BP
3 PU per BP rep
Very happy I could even finish it - last week cleaned 115 for first time w/ just 2 reps
I saved this one for today b/c I could hardly walk yesterday after the 10K. I thought it would be a dismal display (even with the extra rest), however, it turns out that I killed my last time!!! I did not think I was doing very well while in the middle of it, but I ended up beating my last time by 9 min. Still a little light on both the DLs and Cleans.
CLN:80(first time) 50
First half was harder than second half!
This is good shite!
32 minutes "managed intensity" due to prior experience with Linda. Back is feeling stronger, but DL still weakest of the three on this girl. This is our fourth date, to know her is to love her...
280 - 225 - 140
Full wt on DL
Extra 20% wt on BP
Full wt but power cleans on CL
BW 185. Height (this is key) 6'4"
Now that, was frickin' horrible. I vote we change the name from 'Linda' to 'The Crippler.' I'm hobbled. If I can function on any level tomorrow I want my damn hero cookie.
BW - 170#
Deadlift - 185# (1.09 bw)
Bench Press - 50# Dumbbells
Squat Clean - 85# (.5 bw)
Didn't even finish last time.
Next time, increase to 65 or 70# Dumbbells. Also, increase squat clean to 95#.
Body Weight 96kg
Bench press: 96kg
Taking care of lower back didn't want to over do it.
Went lighter than maybe I needed to on the deadlift and the clean. Worrying about form. I needed to, my forearms were on fire halfway through. No doubt even in my form were perfect I couldn't use much more weight. My grip is too weak.
I love you linda, I've never met a chick that can treat me like you do. Well maybe eva could but we'll just have to see about that.
bp 160 dumbells
threw up for another 22 min
completed in 34:43
Bench Press 205
Deadlift 205 working up to the 300lbs
WOD for 4/12/2006: Angie in 29:55
WOD for 4/13/2006: Linda
This being my first Linda, I decided to take the ratios as gospel and went with the heaviest of my limiting lifts as my guide. I therefore ended up doing everything based on a 135# dead lift which gives me a 90# bench press and 65# clean.
Total time was 29:45 which included helping a potential convert on how to do the lifts and sharing a squat rack for the dead lifts and cleans.
Linda (as modified below): 29:45
Scaled as 90# body weight (41% of Rx'd weight)
Today I did all the deads 10 down to 1, then the Bench and then the cleans. My time was a lot slower than last time this way.
47:20 "Linda" BWT:172
Very careful about form on all today.
Touch and go DL, full ROM BP and deep squat CL's.
Just when I'm feeling cocky about my level of fitness - along comes a dominatrix named Linda.
Had to stop at "5" 40:00 (Finishing a tough WOD - worth a Million bucks; Hearing my daughter say "Thanks for coming to my game, Dad!" -- Priceless)
Still a day behind.
Deadlift: 175 (185 last 3 sets)
Last 3 sets lost one bar and had to change weights between deadlift and clean. Many broken sets other than bench.
This wasted me.
Linda BW 165
Time 36 minutes
As prescribed/ modified weight working on form.
Sea Coast Don Where Is Your Post
Subbed HSPU's for bench
Power Cleans 135
Dropped deads to 225 after 4 rounds. Back tired from 10k two days ago.
Really struggled with linda today. Only two bars, so I lost time changing weight. My legs were somewhat shot from the 10k...I felt like quitting several times but gutted it out.
BW = 220.
Scaled weight to
DL - 205
BP - 185
Clean - 105
10 min slower than last time, but higher weight.
trap bar d/l 165 (1.5 x bwt)
close grip bench press 110 (1 x bwt)
squat cleans 75 (68% bwt)
broke the 10-9-8 sets of cleans; no other broken sets. No world record pace but glad to be able to do any type of press with my hinky shoulder.
65#,65#, and 50#
Bench weight was too light.
Clean form got slopy as I got tired.
45#, 45#, 30#
Increased bench to 55# at 8 and 60# at 6
I am ashamed to post after Lynne... but here goes
Last time I had to drop from 295 to 270 after the first 4 sets.
Today; 295 DL 1.5 BW
195 Bench BW
150 Power cleans 3/4 bw
45 min/ last time 1 hour.
I'm Happy w/ that for now.
I wanted to scale this, but I messed up when I set up the bar, and went too light on the deadlift and too heavy on the bench. I used power cleans for the cleans.
Kettlebell round robin using 1 - 1 pood KB
KB exercise + 5 pullups non stop
10 2 arm swings
5x5 1 arm swings 5RH/5LH/5Rh/5LH/etc
5x5 cleans each hand
5x5 OH presses each hand
10 strides OH carry (RH) / 10 strides OH carry (LH)
25/25 figure 8s
20 snatches each arm then sprint .35 miles
10-20in box jums
1000M C2 row - 3:35
10-20in box jumps
pass out - or it just felt like it.
Scaled weights to
Good workout. Note to self: Increase 20/15/10 lbs for next Linda.
Started 115# Snatch - switched to 95# after set of 8
Puked twice but finished.
time was around 55 minutes. there were 4 of us doing the wod and we had to do a lot of weight changes. still it kicked our butts.
Bw 170 lbs
Time: 31 mins
First time attempt at he "three bars", obviously it caught me off gaurd. This is a leaving a lasting immpression type workout, hams, glutes , erectors, traps pretty much the entire posterior chain is going to be in a steady state of thanks, thanks crossfit!!! :)
This was my first date with Linda (CrossFit disciple for one week) so I went light on the weight not knowing what to expect.
Good workout but it didn't kill me. I'll increase weight 40#/30#/20# next time.
First time trying this, went too heavy and wussed out.
Only made it through set #7, decided to do two sets of 15 pulls-up and 20 dips to finish. The deadlifts killed me.
Tried 65 Clean, knew I wouldn't be able to do all reps so after 3 went down to 55.
DL should have been higher
42:45 (@30min just to get through 7)
Linda - scaled weights, as prescribed reps.
DL=185 lb (broken into sets of 3-5) = 1.2 bw
BP=115 lb (brkn into sets of 3-5) = .75 bw
Full ROM Sq Cleans = 95 lb (brkn into sets of 3-5) = .62 bw
31:24, average HR = 156
Last time (1/3/05):
35:10, average HR = 152
Still a long way to go to get to "as prescribed", but making progress and dropping time!
now know why people talk about "Linda" in such awe
first attempt at Linda
BW 95 kg
Linda x 80%
BP 75 KG
plenty of room for improvement is an understatement
Did CFWU once only to start. Only had access to two bars so had to do some changing plates which slowed me a little. Tough workout for sure.
Nooge and PM
Substituted Chins for deads
Clean (from floor) 135
27 minutes (first time crossfitting)
Cleans (floor) 155
Pulled sled afterwords.
No training for me today. Will do linda later.
Linda with gross modifications.
Time 21 mins.
Body weight 165#
time = 36:35
bwt = 185
DL = 220 (Rx=277.5)
BP = 185
CL = 135 (Rx=139)
performed 2 days after assigned
Set up 3 bars, storm through. For time.
I did the generic knock off:
I set up 1 bar, form blew. Sore. Cryin’.
I might try the black market version tonight:
Hit up a few bars, down brew. L’chaim!
Hey, if you can’t do the workout, might as well do one that sounds like the workout.
Weights scaled to 200# deadlifts, 100# cleans, 100# overhead presses (no bench).
Hands are all to’ up.
BW = 167#
DL = 255#
BP = 2x75# dumbbells
CL = 135#
time = 31:08
mostly hang power and power cleans.
I see that several people stormed through this like it was nothing. I weigh 175, did the true weights except for the bp (I am not a very good bp'er).
T: 53 m
Nice to hava a good workout alredy put together for me.
Linda - 56:00
DL 185# (120%) better this time
BP 155# (100%) all unbroken
CL 95# (60%) full, squat-cleans
My husband and I did "Linda" for the first time this afternoon, after (stupidly!) running 7 miles this morning.
M: 121 BW
DL 85# (still working on keeping good form throughout)
BP 65# (too easy; try 75 next time)
CL 45# (maybe try a little more weight next time)
R: 150 BW
About 25 minutes. Dialed down weight to finish faster (limited time).
DL started 185#, down to 135# on third set
5 miles tomorrow my ass.
1st Linda. Grossly reduced, thus the Three Mars Bars of Death, more likely.
Total Time: 28:10
Promise to increase weight next Linda.
DL - 125lbs
Cl - 62
Time of under 31 minutes
Body Weight: 70 kg.
Bench press: 35 kg.
Cleans: 40 kg.
Dead Lift: 40 kg.
Reps as Rx'd. However, did this slowly. Mainly for technique (I'm going for doing right, rather than time) and secondly because I couldn't get three bars to myself. Great one though!
Clean: 85 (first 10) 65 (rest)
Time = 26:40
Took it light on my first date with Linda to keep form tight. Will look forward to date #2.
BW = 221
Time = 39:32
DL (220:10; 190: 9 & 8; 160: 7- 1 - Kept losing my grip at higher weight due to fatigue and sweat)
Bench (185: 10-7 (only to rep 5, then changed to 175 for last two reps); 175: 6-1)
Cleans (Power) 120: 10-1
Still sore two days later.
Deadlift - 185 lb
Ring Pushups with feet elevated on chair
Kettlebell Snatches - 1 pood
finished with 13 strict pullups
Deadlift - 95 (95/85)
Benchpress - 70 (70/65)
Squat cleans - 65 (65/45)
9 - 2:50 (4:20/3:05)
8 - 2:38 (3:30/2:42)
7 - 2:22 (3:20/2:04)
6 - 2:12 (2:40/2:05)
5 - 1:51 (2:15/1:35)
4 - 1:34 (1:45/1:20)
3 - 1:08 (1:20/1:00)
2 - :47 (1:00/ :42)
1 - :30 ( :30/ :31)
TOTAL - 18:32 (24:01/17:39)
Felt really great today (did this the day it was rxd)...Cut off more than 5 minutes from time before (first time was faster b/c of much lower weight). Really busted through this one!
upped weights from last time, soar from 10K, no energy late at night but got all sets this time.
wu=10 min moderate stairclimb, cfwux3 wrist to armpit ring PU's and dips
I didn't do this for time as I am still focusing on improving my olympic lifts especially the deadlift.
DL = 60kg
C = 40kg
BP = 70kg (this has gone down for some reason I think it was due to my wrrist injury which meant that dips, push ups and bp where out of the question will increase this next time back up to my bodyweight).
BW = 90kg (will be at 85kg soon)
DL 225# (2 sets) 185# for rest
BP 155# (too light today)
10 = 135/175x6-165x4/65
9 = 135/165/65
8 = 135/165x6-155x2/65
7-1 = 135/155/65 as RXd
Next time increase Deadlift/Bench/Clean Weights
wow - this was a tough one. woke up late again and didn't give myself enough time for this one. lots of credit to those that can do the Rx'd weight! I scaled it to 75% of Rx and was spent after the first 10 deadlifts. I need a better warm-up to DL that much weight.
1500 meters on C2 rower
10 x 225-155-135
9 x 135-155-95
8 x 135-155-95
7 x 185-155-115
6 x 185-155-115
Linda at 75 / 80% 1:02:34 slower than last time, but with substantially more weight.
Working with 2 bars, sawhorses for bench. Had to DL & farmers walk two extra times for each round to get bar to the bench. Drop 50# from DL bar to prep for Bench, then reload and move the bar back. Looking forward to my rack arriving before next time Linda comes around.
Last time DL 225, BP 205, HPC 135: 29:58
4/18/06 DL 225, BP 225, HPC 135: 32:18.
All added time was under the bench. Last time was unbroken with 205, broken with 225 as follows: 10, 6-3, 4-4, 4-3, 3-3, 2-2-1, 2-2, 2-1, 2, 1.
Next time. down on bench? vs up on DL, Cleans?
Did yesterday - 21:20
Grip still very sore from climbing yesterday (and today).
Still added 5lbs to DL and reduced time by 3:50 from last attempt.
Would've been much better with either chalk or hands that weren't sore.