Oh the fun of LINDA. Can't wait!!!

Three bars of death. Bring it on.

Looks fun, what would be the best way to warm up for this? I have a fair bit of trouble with stiffness even though I'm only 20.

You have got to be kidding me.

(No, not a lot of substance in this comment, but because I got to be the third one, I figured I would say it anyway)

Good night from the East Coast.

this looks like it's going to hurt. one of those times when my 250lbs of blubber will most certainly hurt!

3 Bars O'Death... Seperates the men from the boys. I'll go and build sand castles now, thank you.

Last time I did this one at the gym and tied up 3 bars, I stopped to thank the guy who wanted to work in for waiting and letting me finish.

Looking at me kind of puzzled, he said "not to be sound sexist or anything, but that's not a typical 'girl' kind of workout."

Can't wait to get some more looks tomorrow. Cause there's nothing "typical" about Crossfit.

Got to like how the guy finishes the last swim portion of the chipper doing the Butterfly. HOO-YA!

DJ, off to Pope tomorrow to finish up. I will get up with you as soon as I can make a cell phone call. Probbly after hell week. See ya.

I normally don't like asking God for anything but I think my prayer tonight is going to sound a little something like this.

"Bless Mom. Bless Dad. Can I please have a park like that in my back yard, please."

P.S. With the pond too please.

Good to see you TJ.

The chalk and bars fly
Feeling hot and feverish
Another sweat storm

deads- 235
bench- 185
cleans- 145

4:20

Newbie here again. No way I will be able to lift 1/2 of body weight quite yet, though it isn't that high!!! Any recommendations for a gal starting out with this one? I am worn out by the end of the warm up, but am pretty out of shape just yet. Love it though. Love the burn. :-)

Who is this Mike dude in comment #13?? That better read 4 hours and 20 minutes because Superman couldn't do that workout in 4:20 min even if he used pink fuzzy dumbells.

#14, just a thought, use less weight?

This is my least favorite workout, it just kicks my ass so bad.

#12, haiku to you!

Mike isnt using the correct weights...should be up around 277.5lbs for his deadlift with a body weight of 185lbs... :)

Age: 35 BW:200

BP 165
DL 165
Clean 75

1 Bar, still getting familiar with the O Lifts. But I love 'it!

24:20

Question for Matt G.,
What kind of 12 WTB workout would you pair "Linda" up with? Thanks.

Wow, that sucked. . .but in a good way . . .

deadlift: 135
bench: 155
clean: 115

bw: 175
time: 53:50
note: some time was spent swapping weights, some catching breath, some gasping for O2, some fighting the urge to throw up . . .overall great workout.

Regarding mike in #13, there must be some confusion as to the rep scheme. I don't think it is even possible to do Linda with an empty bar that fast. Linda is 55 reps per exercise, for a total of 165 reps.

Perhaps a typo, maybe a 2, 3, 4, or 5 in front of that 4:20?

Charles- Give me a call bro when you can or shoot me an e-mail. Kick some ass!

Age 42
BW 163

'Linda'

As Rx'd 19:30

Not.

I can't handle weights like that! Scaled weights, but not reps down, to DL 3/4 BW, BP 1/2 BW, Clean 3/8 BW. Got through the reps in fair fashion, and will increase weights by 5-10% BW next time. Still a tough w/o though.

BW: 195

Bench: 195
Cleans: 145
DB deadlift (no other bb in gym): 75 per db (weak, I know)

total time: 17:59

I must have sweat a good ten lbs of water weight. Heart rate up in the 160's or above the entire time. I've come to embrace the nausea that accompanies a crossfit WOD.

bw 91 kg
sub 1 bar Linda 10>1 of:
deadlift 110 kg (next time 120 kg)
3x push-ups (next time 4x)
hang squat clean 30 kg (next time 40 kg)
time: 28:15 min

extra:
3x ladder to 3 for burpee+ring pull-up (hands to chest)
1st ladder burpee 1-2-3, rpu 1-2-3
2nd ladder burpee 2-4-6, rpu 1-2-3
3th ladder burpee 3-6-9, rpu 1-2-3
jumping rope 100 skips, after every 10 skip 1 double under

happy healthy training, Johan

Do you do the sets consecitively or do you do 10 - 10 -10 then 9 - 9 - 9 and so on?

Hey all, I am looking for folks in the Hampton Roads, VA area who are getting together for workouts. I am reporter at the CBS affiliate here who is starting to dabble in CrossFit and want to do a story about the concept and the new found "popularity" of the workouts.Can anyone help me out? Thanks much.

15:33 this time, 17:40 last time
157 lbs bwt

Three bars of Utter Destruction & Total Oblivion!!!

Had to scale the weights to remain proper form.

DL: bodyweight
BP: 90% bw
Clean: 70% bw

When I came to the 6 rep set, I simply had to do the remaining DLs because they where sucking all mental energy out of me. Couldn't handle the thought of getting back to them in the remaining sets. It seemed like a great idea at the time, but it just made the rest of the cleans that much harder. The bench was a breeze, even though I never bench, except when the WOD calls for it.

Time: 1:05 and severely swollen calusses.

I suck at deadlifts. I understand that your back is supposed to be straight, stay on your heals, and look up, but I always end up with a sore lower back. Any other suggestions on how to improve at this exercise or possibly a link to proper form? Thanks.

mike #13 is that a typo?

DL=155
BP=145
Cleans=95

29:10 slow day

Kevin, your back will probably be sore no matter what, it's doing a lot of the work to stabilize!

Wow...this killed me! BW 170
Deadlift- 255
Bench- 170
Full Squat Cleans- 130

Total time- either 28:09 or 29:08, my watch reset between the workout and here. Either way, tons of fun!

So cal .. your a bunch of sick puppies I love it... Great job! looks like hell and yet like fun... guess crossfit is making me sick too!

cfwu x 2, then:

actual bodyweight: 75kg
pretend "Linda" bwt: 60kg, so
DL: 90 kg
BP: 60 kg
Cleans: 45 kg

34:55

DL and clean sets mostly broken, BP sets too easy. Goal for next time: up BP to actual bwt, keep the others the same, and go for 30 minutes.

comment #25, you do 10DL-10BP-10 cleans, then 9-9-9. etc.

What does everyone think about doing cardio everyday, do you think it would benefit us, or be counterproductive, and if beneficial, how much?

Back a little tender so I went for the WOD from Sat. Which I missed due to flying back to London from Dener!

10:09
Used 10# extra weight on the pull-ups. I usually have to do jumping or assist but am getting back in to it now.

all sets broken

Not to be weak on purpose, I am going to use 60 lb. dumbbells for the DL and Cleans. BP @ bodyweight is no problem, and even though I know the movements for DL and Cleans, I want to get some strength before I go on a full-boar load set as req'd. I am sure the next time this killer floats around I'll be up for the 'official' challenge.

Way late in posting this,
Rob bwt:238 DL:265 BP:240 CL:155 TIME:52:50
Travis blown out lower back, ended up assisting with switching weights and attempting to get as much of a workout as possible.

I weigh 131, so I did the best I could, im just starting out on cross fit this past semester.

dead- 135 (sets 10 and 9) 115 (sets 8-1)
bench- 115
clean- 55

this definietly kicked my butt, I had a hard time holding the bars when I was lifting them, any ideas?

oooh yeah and time was 43:30

Laura S, nice job taking on "Linda" in any form. I'm sure even scaled you got a great work-out and hopefully will live to fight another day.

To answer your question about grip, for the dead lifts and cleans, you should be using a hook grip.

Basic idea is grip the bar with your thumb and then close your fingers over the top. If it is uncomfortable then you are probably doing it right. I think there was a picture of the hook grip on the front page sometime in the last month so have a quick browse. Otherwise, just search for it on the boards.

Hope this helps

Cheers, kempie

Greg (#35) Do Linda, or any of the other girls, with any appropriate mods (weight, exercises) to the best of your ability then after you pick yourself up off the floor think about whether you need any extra cardio!

Unless you want to compete or participate in any endurance events you will do a whole lot better to spend any energy reserves recovering from the WOD so you are ready to go again.

Cheers, kempie

This was fun, as usual.
BW: 200
DL: 225
BP: 115
Clean: 105
39:28
Most sets broken, but forearms feel like Popeye, except I can't hold the bar. Callouses are screaming between yesterday and today. They are screaming, "Bring it on!" Be well all.

Mitchell (#3)

The CrossFit Warm-up is a pretty good way to get warmed up, fired up and ready for the WOD. For a description of this see this link to the FAQ

http://www.crossfit.com/cf-info/faq.html#General7

Also, a round or two of the Burgener warm-up may be pretty good for today's WOD. Lincoln Brigham did a written description for Dan John's Get-Up

http://danjohn.org/iii9.pdf

Video version here

http://www.crossfit.com/cf-video/sept-sem/burgener-warmup.wmv

Hope this helps

Cheers, kempie

Modified the percentages b/c I'm not as tough as Linda.

BW 190

DL 225
BP 195
Clean 135

Every set after the first was broken. Sometimes severely. 40:17

BW = 200
DL 225# (10-7 broken)
BP 205# (none broken)
CL 135# (10-4 broken)
51:00

Still working up to the full load. Lowered the weights but did the reps.

BTW 245
DL 135
BP 85
Clean 70

bodyweight: 160

dl 225
bp 160
sc 95

time: 41:50

Deadlift day

3-3-3-2-2-2-1-1-1

warmed up with x5 at 90 kg

3 - 100kg
3 - 105kg
3 - 110kg
2 - 115kg
2 - 120kg
2 - 125kg
1 - 130kg
1 - 135kg
1 - 140kg (x2 bodyweight baby! YES!)

bodyweight at 69kg.

'Linda' i shall take out for lunch tomorrow...

I live in York, PA and one of my friends just moved out to California to San Mateo and I was wondering if there is anyone doing crossfit near there. Thanks.

Bw 193

BP:185
DL:205
CL:105

Up to 4 reps, no time left for training. Lots of rest, but proper form.

44:54

Hi all,
Yesterday's fun
Clean and power jerk 85 kilosx1x30 (21:18). Bdw. 82 kilos.
Until later...

Still working around a tweaked shoulder, so I passed on Linda today.

Instead, an old one from the archives:

3 rounds:
400 meter run
15 DL at BW (160 lbs) (2x80 lb DBs)
20 box jumps to a 20-inch box

Round 1: 4:20
Round 2: 4:44
Round 3: 4:47
Total: 13:51

Time sucked compared to previous outings (I've been under 12 minutes for this), but it wasn't as bad as I feared.

Greg (#35),
You'll find too much cardio will strip away your hard earned muscle. How many well-built cross country runners have you seen? On the other hand, if you just want to get massive, Crossfit is probably not the best route. Crossfit is about balance. Outrun the lifters and outlift the runners. To use the track analogy again: who would you rather look like, the sprinters or the distance guys? To look like the sprinter, you need to train like the sprinter. Brief and intense.

Awesome workout.... yeah right, completely exhausted, need to work on my form in Cleans and DL

BW 199

BP 205
DL 245
CL 115

32:30

How is the seminar in OKI going?

Wish I was there.

Only 114 degrees today in Iraq

Working off Coach Rut's page

Rounds of 10,9,8,7,6,5,4,3,2,1 Reps.

DB Burpee/ Hang Squat Clean/thruster (15kg dumbbells)
Pull-ups
Ball Slams (Subbed db swings w 15kg bell for twice the reps)

Time as modded 20:43

Killer workout

Cheers, kempie

Joe (#49): Have your buddy check out CrossFit Los Altos:

http://www.focusedtrainers.com/

when someone says "broken" set what exactly does that imply?

bw 165

deadlift 255
bench 145
cleans 125

20:52

bw: 155
DL: 225
Clean: 115
BP: subbed parallete pushups b/c no bench (30, 25, 25, 25, 18, 15, 12, 9, 6, 3)

41:19 - couldn't complete the DL with correct weight last time and felt much better today.

Question about cleans:
Couldn't get too low today but had no trouble getting the bar to the shoulders. When doing a clean, is the goal to:
a) get the bar to the shoulders the easiest way possible
b) after the hip explosion, pull yourself below the bar to a low front squat position and squat the weight up

I didn't have much trouble getting the bar up but I wasn't getting very low after the pull and hip thrust or whatever it's called?
Thanks,
Dave

re: Comment #29 "I understand that your back is supposed to be straight, stay on your heals, and look up, but I always end up with a sore lower back. Any other suggestions on how to improve at this exercise or possibly a link to proper form?"

Be sure to keep the bar close to your body. should be touching your shins when you start and stay as close as possible all the way up. check out the top deadlifters in competition and you'll understand why they put chalk on their legs.

lower back pain is sometimes caused by having the bar too far away from your body

Had to scale down the three bars (a little time crunched and still trying to get back up to speed from the shingles)

26:53.7
BWT 180

DL-205
BP-165
CL-115

did the Push press WOD from a few days ago.
95x21
115x15
135x9

Pullups were without weight, felt really weak on them today.

leisurely 20min

BW 185

DL 205
BP 165
CL 115

31:24 - almost 11 minutes off my previous time with same weight.

First comment. Been slowly easing into CF for the last month. It's been just what I need to get this fat butt off the couch. Weights are scaled waaaay back, but did all the reps.

@25 min.
BWT 239

DL-115
BP-95
CL-65

#29
Kevin- Don't look up, but rather about 8' in front of you. A lot more goes into DL's then just that. Mark Riptoe has a lot of knowledge on the lift. Check out his site (Startingstrength.com).

Get some, Go again!

Will be tough to do for time in my crowded gym but will hopefully get all reps in w/o taking all night. First time doing Linda, think I passed on it last time. Probably find out today why I did.

Greg (#57) when someones posts that a set was "broken" it means they had to stop and rest during a set. Say if the WOD called for 21 reps of an exercise, they had to "break" the set before 21 reps, rest, and then finish.

BW approx 190#

DL B C
10 135 135 45
9 x x x
8 135 185 95
7 135 185 95
6 x x x
5 135 185 95
4 x 185 x
3 x x x
2 x x x
1 x x x

Lower Back Stiffened Up
Definitely Need Help With O-lifting form
I will begin to record time once I am able to complete the workout
Next time I will at least complete the bench portion

My body is feeling pretty wiped so I did a half Linda today.
10-8-6-4-2
BW = 204
DL 305lbs
BP 95lb DB's
Power Clean 150lbs

17:11

Still a great workout.

I scaled this one down a lot both in weight and reps. I realized after I had done the CFWU twice that I hadn't left myself enough time to do the full Linda and still get to work on time. And there's no way I can do the weights recommended (especially on the clean, which I'm still learning to do correctly). So here's what I did:

bodyweight 210 lbs (height (6'4")

Sets of 10-8-6-4-2 reps
Deadlift: 215 (bw)
Bench: 135 ( ~2/3 bw)
Clean: 65 ( ~ 1/3 bw)

Total time 21m 56s.

I have to scale almost all the workouts -- have never been very strong in the upper body. If anyone has any suggestons as to whether I'm scaling things appropriately or not, any advice would be welcomed.

NO on the chalk...that white stuff on the legs is baby powder...which helps the bar slip up the upper leg. chalk on the legs will make the DL much harder

re: #59 question about cleans
Remember to differentiate between a clean and a squat-clean, which implies the squat motion. Also, there are two types of cleans. A power clean is done from the ground, and a hang clean is begun at the hanging position. In either exercise, the goal is to use the explosive "jump" to propel the bar upward. At the top of the lift, pull yourself under the bar before gravity forces it back down. Eventually, this will all seem like one motion, but you shouldn't have to do a full squat to get under the bar.

An old football coach (and former Marine Captain) had a great way of teaching this. Stand on the edge a box or other raised surface about 2 or 3 inches off the ground with just the bar. From the hanging position, perform a clean and "jump under the bar" onto the ground below. This will help you practice getting underneath the bar. Also, remember that your arms shouldn't be doing any of the work at the top. You've already supplied the force to get the weight to your shoulders. Your arms should just change position by "rolling under" the bar.

Good technique is the key to progress and avoiding injury; the numbers will come. Hope all this helps. Guys, feel free to correct anything.

Sore from yesterdays workout so:
Bodyweight 80kg

C&J 5x5 40-60kg
Clean 4x1 70kg
Triple Extensions 4x6 70kg

Military Press
5x30kg
5x40kg
3x45kg
3x50kg (PB)
1x55kg (PB) :D

WOD: 2
BW: 200
Age: 35

BP: Weight, right on
DL: 60 lb. DBs, too easy
CL: 40 lb. DBs, right on

Took air break at 8 6 and 4; Pukey tried to visit again...

Had to use DBs in our work gym, but allowed for me to learn the Clean movement properly, plus not over doing it on my first Deadlift session since high school.

Look forward to repeating this workout the next time it comes around, but with Req'd weight w/bar.

"Linda" is muy bueno and sure to be a favorite when I can do it properly...

Wait a tic, I think that's the same Mike (#13) who pulled out the 500 reps of the Filthy 50 in 15:35 (935 seconds, less than 2 seconds a rep not including transitions!) time before last, when I called BS on him then. A 4:20 on a properly rx'd Linda just blew up the BS meter (165 reps, 260 seconds, not including a ton of transitions). I'm yet to see a person who can perform and reload proper cleans in less than a second a rep.

Although, like I said before, maybe Superman really does exist. Mike, would you mind posting a video to the message board of these outrageous times? CrossFitters love inspiration...we don't like liars.

Back to the original topic:

Cori:
060412
65# Deadlift
1 normal pushup on handles + balance of reps as knee pushups on handles (ie. 1+9)
Single 24# KB Hang Clean
24:16

Today:
65# Deadlift
1 normal pushup on handles, balance performed as knee pushups on handles
Two 18# KB Hang Cleans (improvement in load)
16:30

Carol:
060412
Single 35# KB Deadlift off of two laid-flat 5# plates
Pushups from knees with handles
Air squats
24:16

Today:
Single 35# KB Deadlift off of two laid-flat 5# plates
Elevated upper-body pushups (too easy, will switch next time)
Air squats
15:00

Garrett:
060412
189.5# Deadlift
1 handstand pushup + rx’d number of two 25# DBs Arnold-style military press (ie. 1+10)
76# squat clean

Today:
BW 178
182.5# Deadlift
1 handstand pushup + balance of reps as two 24# KB Military Press (too easy, move up next time)
77.5# Clean
43:10

Everyone significantly improved, IMO. I do know the ladies, with me supervising, did spend less time "resting" (read: jawing) during their workout today, I do also know they were pushing themselves harder. I personally had significantly fewer form breaks this time (not that I'll ever put up with many at all), along with a "better" time, I'll take it.

BWT=191 lbs.

DL- 295 lbs.
BP- 195 lbs.
Touch n go squat cleans- 145 lbs.

Time- 28:01

Comment #14, gaucoin13, no thanks to you for the smart ass comment. I know that would be one option, I was wondering if it is better to do some other workout altogether...since everything here seems to be done differently than I have ever been used to. I prefer to never assume, and prefer to be treated with a little respect.

Think we should officially change the name of this workout to "the name of which we do not speak"

Hi again,
{Rope jumpx200; Pull-upx5 (pulled to xyphoid process); and Push-upx15 (on chairs)}x8.
Duration 22:15. I'm still torpid from previous bouts of "Fun."
Rest...

bw 148

DL 115
BP 135
CL 95

32:30

Guess I need to get in the gym more. Hell, I always do a lot better when there's a swim and a run involved...you gotta pay the man at some point.

25:30

I regressed by :46. I need to focus on my diet more and keep doing the WODs.

BW:180 DL: 190 DB press: 100 Clean: 80

50 minutes about

6 minutes faster than last time with increased weights, but still not to the recommeded levels

BW 185
DL 235
BP 165
Cleans 95

ME Back Squat, 5 sets of 3 @ 205 pounds.
5 sets of 3 vertical jumps
5 ~30 yard sprints

Took some coffee to get me going this morning. BW of 182 today.

50 y/o, 5"9" 150lbs.
150lb. Dead Lift
125lb. Bench Press
75lb. Cleans
36:24
Beginning to get the rhythm of the clean.

Tami, I respected you enough to be the only person to answer your question. I knew I'd piss off someone here sooner or later.

#67 Walter Sobchak

Is that your name or a Big Lebowski reference?

Tami,
Feel free to look at the workout I took my 60-y/o mom (Carol) and 29-y/o wife (Cori) through this morning. Post #74.

With weighted exercises, always feel free to scale down the weight. With BW exercises, progressions can be found in the FAQ.

My mother, having never done many athletic things her entire life, can't seem to get the explosion of a clean (yet). We're still working on good air squats, so I subbed that. I also subbed the KB deadlifts for her as the 45# bar is too much and I'd rather do it the way I noted for her at this time. We don't have a bench, so we sub pushups. I subbed handstand pushups (a pressing exercise) and military presses. Things like that.

I understand that you (and many others) would always love to do the WOD *exactly* as rx'd. That's OK. Type A personalities and CF get along just fine :-). It's also totally OK to sub exercises, change weights, do a different day's workout (the archives are great for that), or make up your own workout entirely. Hope that helps.

135 95 65
Reps Dead Bench Clean
21 2835 1995 1365
19 2565 1805 1235
17 2295 1615 1105
15 2025 1425 975
13 1755 1235 845
11 1485 1045 715
9 1215 855 585
7 945 665 455
5 675 475 325
3 405 285 195
1 135 95 65
Time 32:54:00 Total Wgt. 35695

Holy cow Linda beat me down.
I love it

had to go down in weight
BW 225#
DL 225#
BP 155# not enough wt
Clean 115# not enough wt but worked on form.

about 40 min
forgot to look at clock

Modified the reps 10,8,6,4,2,1

255 DL
175 Bench
28 kg kettlebells for cleans

Time: 16:33

35:17
BW: 130
DL: 175
Squat clean: 90

Last time power cleans and 31:02

Thanks Garrett for the help. (#86) I get it now!
I had to quit yesterday after only 3 rounds because I was ready to pass out, so I was trying to ease off it a little today, but wanted to make sure I did something comparable.

crossfit@rawc.org

Age:42, Wt:175, Time:32:34

DL: 185# (106% of BWT)
BP: 165# (94% of BWT)
CL: 95# (54% of BWT, hang power cleans)

Next time we do Linda I should use these same weights and compare times. The CL weight was a bit too light, but was probably appropriate for my first time with Linda. I was beat at the end of the workout.

This is my thrird wod, and I thought I was fit!
I'm gonna be sore tomorrow!

Age 23 Weight 135

Time about 20-22 minutes
DL: 115# for set of 10 and 9
95# for set of 8 and 7
65# for sets of 6 - 1
BP: 65# for sets of 10 and 9
45# for sets 8 - 1
CL: 45#

Age 24: BW: 190
Time Approx 32 Min
DL: 275(144%) First set, 225(120%) Rest
BP: 185(978%)
Clean: 145(76%)

BW:130 lb
DL:135 lb
BP:110 lb
CL:65 lb

Time: 45:00
Struggled with DL, three calluses ripped open on my hand's on round of 7’s, Cried for a few and then continued with much difficulty. OUCH!!! Mommy.

Comment #60 jacko

"Be sure to keep the bar close to your body. should be touching your shins when you start and stay as close as possible all the way up. check out the top deadlifters in competition and you'll understand why they put chalk on their legs."

Great tip. I put it to use in my workout today and I could definitely feel the difference when I wasn't concentrating on keeping the weight in close. I also banged up my shins a bit, but I'll take a pair of banged-up shins over a torqued back any day. Thanks.

this workout is one insane B#*@h, if this was a real girl she would be the girlfriend from hell i don't even know if i would want her as a one night stand she would probably move in the next day
last time did
225 dead
225 bench
135 hang power clean
time 25 minutes
bwt 235
this time did
235 dead
235 bench
135 squat clean
time 29:35
bwt 235

KELLY CLARKSON!!!!

DL- 275
B- 185
C- 135

36:42, absolutely crushing my previous time. Me happy.

"Linda"

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

Deadlift: 1 1/2 body weight (150%)
Bench press: body weight (100%)
Clean: 3/4 body weight (75%)

BW = 210#
DL = 135# (64%)
BP = 155# (74%)
CL = 65# (31%)

Total time = 24:26

Notes: First time doing DL where I felt in the groove. Next time out with Linda, I need to up DL by 20#, BP by 10#, and CL by 10-15#. Happy with my form and time. More weight and faster than only other attempt at Linda.

1x10 CF warm-up (still tired, but felt better)

bwt 185
age 26
Deadlift 110lbs
Bench 95lbs
Clean 45lbs

time 18:49 only rest was switching bench to clean
I did this with feathers for weights because I'm not the best at the movements yet (and it still kicked my ass, but it aws the first day in a while I didnt take my shirt off...lol)

skipping WOD today as I have an underwater hockey training session that will be pretty intense. I don't want to overtrain as I have the nationals this weekend at which I'll be competing.

bw 180

dl 250
bench 180
clean 135

28:57

Increased dl by 25# from last time. Bench is still easiest part of workout by far. Beat last time by 2 minutes. Niedermayer could be an alternative name for this one.

Tami:

Relative newcomer here, too. With respect, I've noticed that there is a great variety of styles here on the comment board, but that the advise is usually technically spot on. If a question is asked in a polite and respectful tone, someone will generally respond with an answer that will allow you to proceed with your work-out, no matter how new or inexperienced you may be. The STYLE or form that the response takes may be quite different depending on who responds, when they respond, etc.

For example, while gaucoin13 responded in what you took to be a flippant manner, he did get the gist of what you needed (scale the weights if you can do the movements) to you early so that you could get to your WOD early. Perhaps he was in a hurry to get out the door, hungry and needed breakfast (I get reeeealy cranky when I'm hungry (=; ), or maybe he's just very direct and curt in general. Garrett on the other hand clearly had a little time available to expand on the question, and he has an interest in and experience with coaching women and the WOD.

I read the posts every day, spend some time on the message board, and have gotten a feel for the community and its regulars. There are certainly plenty of knuckleheads who show up here, but they are usually not part of the regular community. Gaucoin13 is here a lot, seems like a good sort, and probably meant to be just as helpful as Garrett. You'll see plenty of purposeful slights here and everywhere else. Without meaning to offend or scold, and with respect, I think gaucooin13 and Garrett differed in style only, and I really doubt gaucoin meant to be anything but helpful.

Pretty long-winded .02, huh?

Darrell

Nice two cents, Darrell.

Tami, Darrell is right about the early-morning comments being more curt in general. As the day goes on, comments can get quite a bit more detailed (or not, one never knows if the question-asker will return here to read it). Part of it is that people want to get started on (anxiety, or fear with "Linda" or "") or finish entering their WOD (slouching, shaking arms, and all the rest), another part is that they want to give you the shortest answer possible that will allow you to get started on your workout ASAP.

Glad to have you here.

Enough lurking - first Crossfit workout today.
"Little baby girl Linda"
bw 219
20 lb dbs for dl, bp, hang clean x 10
25 lb dbs for all x 9
30 lb dbs for all x 8
35 lb dbs for all x 7
40 lb dbs for all x 6, x 5, x4, x3, x2, x1.

No rests excepts for about 15 secs between x4, x3 and x2 due to extremely upset forearms.

On a far more significant note, this may have been the launch of "Crossfit Bermuda"?
Anyone else Crossfitting here on the Island?

Give me a shout if you are.

Henry

RE: Comment #85

It is a big lebowski reference. In fact, I love the movie so much that my bullmastiff pup is named Walter as well.

This aggression will not stand!

BW 197. Age 23
Deadlift- 295
Bench- 205
Front Squat- 175 (sub for olympic clean because I dissolated my wrist a few weeks ago. went more than bw on bench to compensate for switching the last lift)

21:17

DL started at 225 but went to 185 due to back being sore.
Bench 165
ATA Cleans 115.
29:56
All BP unbroken CL and DL unbroken from 7 down.

Scaled down DL and cleans Should be using 245 and 125. Checked my ego today and saved my back for tomorrow.

Feeling kinda crappy today so...
"Linda" lite
bwt=186#
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 225# (1.2x)
Bench press: 155# (0.8x)
Clean:115# (0.6x)
TOTAL TIME=24:05
previous was full Linda on 4/12/06=35:04

A little more of an aerobic componet today with the lighter weights.

CFWu x3
As Rx'd
DL 275
Bench 185
Clean 140
44:20
Ouch!

Linda modified accounting for healing right shoulder and lack of equipment on site:

Deadlift 2 72# kbs standing on 5" block
Ring Dips
75# Sandbag (very loose packed) Clean from floor to left shoulder

14:22

I found this to be a far more intense version of Linda....the increased deadlift ROM and the sandbag cleans with a loose bag kicked my butt.

WU 1/2 mi. walk on treadmill and WU with 135# on BP and DL.
BWT 160
DL 205
BP 160
Clean 120
Partioned DL and cleans after 1st set
25:58

I did only about 40 pct. of the recommended weight -- deadlift 115, bench 80, clean 60 -- but finished.

John (#18)...Linda's a grab-bag and a tough old b****. I'd probably go with a sub-max run or swim.

Hey guys. No problem with the long windedness of the comments. I appreciate the input and I do understand. I might have been a bit too sensitive about the comments. I did know, OBVIOUSLY, that I could lower the weight as an option...I guess I took it as an insult to my intelligence, but whatever. No problem. I do find that I get a lot of wonderful advice here so far when I can't figure it out. I am sure I will ask a lot of questions!!! I have worked out for years, but this is a different take on it for me. Thanks again for all the advice. Well taken.

DL-70k
BP-155
Clean-95
36 minutes
Just started Crossfit about a month ago. It is absolutely the most challenging, exhausting workout there is. I look forward to getting into the best shape of my life. Thanks Crossfit!

As prescribed 26:00 flat

bw:205

dead 315
bench 205
clean 155

As prescribed 25:30 bw 155

dead 2 sets of 225, rest 185
bench 165
clean 115

heading down to do this now - can already feel the pain!

BW-202
CFWUx2
DL 135
Bench 135
Clean 95

33:05
Lower back sore for the last two days (sciatica),
time to visit chiropractor.

Ben S # 120 Don't forget to stretch! (for the sciatica)

BW 245 pain level 500+

Deadlifts 315lbs
Bench 245lbs
Cleans 135lbs

workout was really tough and had to drop weight on cleans cause forearms just couldnt keep up, in general workout didnt go so well but sucked it up and gave it my best

Tami,

You can also check out Brand X Martial Arts' site. They post scaled versions of the WOD here: http://forum.brandxmartialarts.com/viewforum.php?f=16&sid=74059d7b82f8aa7e7fa9cdcec3157228

I follow the "pack" version as much as possible.

As a relative newcomer myself (5 months), I suggest you work on form and ramp up slowly. I did Linda for my second WOD and even with scaled loads, it took over 50 minutes and put me out of commission for a few days.

Better to scale/modify/substitute and live to fight another day. As they say: "Get some. Go again."

BW: 185 Ht: 5'11"

DL: 275
BP: 185
CL: 135

As Rx'd: 40:18 (vs. 47:09 previous)

Age: 49.5
BW: 173
Ht: 69"
Linda lite
185# DL, 145# BP, 95# Cleans
27:58
A sweat storm indeed

Finished in 5:23. Of course, that includes going back and doing it a second time with kilograms instead of pounds.

Cheers,
Chuck

37:25 for Mod-Linda (first time attempt)

BW 188

Bench - 80kg (176#) ~94%BW
Deadlift - 100kg (220#) ~117%BW
Clean - 40kg (88#) ~47%BW

Had to scale DL and clean a bit, still working on clean form. No problem on the bench, should've added the extra few pounds to officially make BW.

One tough workout. Had to wait for equipment a few times but did not complain as I needed every respite I could sneak.

Sam

How should I do this workout, if I only have one single bar?

Like do all the reps of Deadlifts, then Bench Press, then Clean?

Age: 45
BW: 195
Ht: 5'10"

My first time!!
DL 110# dumbells
BP 155#
Cleans started with 125# on an easy-curl bar, was too sloppy, went to 50# dumbells after 7.

Time: 24:24

WOW!!!!

Forgot to post JT's time:

26:30.

BW: 155
DL: 185
BP: 135
CL: subsituted some sort of bastardized shrug/power clean at 135# due to "knee pain".

35:00

BW 175

DL - 165
BP - 135 (need to up this, was easy)
CL - 95 (still working on form, not catching the bar in a full squat like i should be)

tough workout, i was sweating like an animal

how long til the next rest day?!?!

gotta love it.1 trying to help,gets shot down,1 delivering a 30 line sermon as help,1 trying to make up for shooting the other down,the shot down one likking his wounds,and then theres 1 thinks he's a tv actor.
lets jest git on with the workout and also..how about a little less on the warmups.who cares how many minutes or rounds the warmup took.Scorboards at the olympics dont see any need to tell us those details and thats where we're all aiming for.
god bless america.

26 200lbs
dl 315 for first 3 sets then 295 to finish
bench 225
clean 135

this workout really kicked my ass and i loved every minute of it. dont know how long it took but it seemed to go on forever.

Chuck Norris decided to collect his sweat and sell it as a canned energy drink. We know this beverage as Red Bull

DL 135, 185, 205, 225, 225, 245, 265, 275 x 3
BP 205 x 8, 210, 225
Clean 95, 105, 115, 125 x 4, 135, 145 x 2
PB2 worked out as well.
Clean for PB2 same except cleans-maintained 115.

Modified Linda - 235 Pounds of Pain

34:08

BW = 235 lb.

10/9/8/7/6/5/4/3/2/1

Deadlift - BW
Back Squat - BW
Bench - BW

One minute faster than last time. Elbow/wrist injuries limit cleaning so subbed squats.

The chief export of Chuck Norris and Crossfit is PAIN!

Jonny (#132)

Not really sure who's who, but because this is the only way I'll ever get to be one, today I call dibs on being the "movie actor".

Thanks for the chuckle...

27 y/o 170 lb 5’10” approx 12% bf
CFWU x 1, deadlift 45lbs x 5, bench press 95lbs x 10, clean 45lbs x 5

Deadlift 95lbs: 10 – 4,5 – 8 – 7
Benchpress 170lbs: 7,3 – 7,2 – 8 – 7
Clean 55lbs: 10 – 9 – 8 – 7
I stopped after the fourth round at 7 reps.
Time: 44:13

Had to change over after each set, only have one bar.

Holy crap, comment 126 has got me on the floor here.

I think I like Darrell now.

25:13 - used 135 lbs for all weights due to time limitations.

Only had one bar so I had to do each lift to completion before going to the next. Also, I worked up to my prescribed weight on the deadlifts and the cleans to keep from hurting my back.
dl bp clns
10- 225 205 135
9- 245 205 135
8- 265 205 135
7- 275 205 135
6- 285 205 135
5- 295 205 145
4- 305 205 155
3- 315 225 155
2- 315 245 155
1- 315 275 155
All lifts strict form. Cleans a2a.
btw-205#
1:06:36

1st time with the three bars of hell on earth, I mean death.
2nd day in a row of feeling like a loser.
BW 180 lbs.
DL-225
BP-155
Clean-115

Weight was less than perscribed due to no confidence in my form.

Time: 44:20

Trainer at the gym asked what the hell I was doing. When explained he asked why in the hell I would want to do that.

i am better than chuck.

BW 155

DL 185
Clean 135
Bench 155

Time: 32 min
Back is a little sore...
Linda is one of my favorite girls!

well this humbled me.

weight = 250lbs

deadlift: 375lbs
bench press: 250lbs
clean: 187lbs

by the end of the first set I new I was in trouble. Kept bench press weight the same (never really had trouble with the bench) but dropped quickly to 225lbs on the deadlight and 135lbs on the clean. after around the 4th set, I cut the clean out entirely. could feel my back killing me which signalled a form problem. I'll have to tackle linda, with lighter weights again very soon. very humbling.

forgot to mention that my time was pretty much an hour. not good.

Raja,
I feel the same way. My back is killing me. only thing that kept me going was that I got take little rests when the trainers at the gym would come talk to me about variuos stuff. Normally that is annoying. Today more than welcomed. Probably saved me from painting their floor with my intestines.
Thats right Pukie! I saw you you but you will never catch me.

Two bars of death for me.

BW: 310 lbs

Squats at BW

Repetitions at prescribed.

Bench Press at BW

Repetitions as prescribed.

Took about an hour. Was feeling in the dumps during the warmup due to atmosphere of the gym. I am looking forward to getting my own house and setting up a gym there!

BW:185

BP:185
CLEAN:135
DL:275

46:30

Great workout, even though I hated every minute of it...

Yet another semi-WOD for me...

Only completed rounds of 10,9,8,7, and nowhere near the rx'd weights on DL and Clean so I could work on form.

BW 175
DL: 115
BP: 155
Clean: 95
Time: 25:18

I hate my gym, none of the trainers know anything about o-lifts so they can't help with form...but love the funny looks I get when doing WOD's!

bw=140 lbs.

DL: 205 lbs. (bad form toward the end)

BP: 140 lbs. (easy)

CL: 105 lbs. (still need better flexibility in the hips and ankles)

34:00

I had a semi-wod once, fortunately no one noticed.

You need to change gyms if the 'trainers' can't answer questions on form.

Group Moffett

8 rounds for time of:

Run 100 meters down and back
20 pushups
Total of 1600 meters and 160 pushups
What a WOD, because the chest muscles were on fire.

Total time: 15:02:71

BW 190
DL 285
BP 190
CL 140

21:19

BW-110
28:40
105# DL (up 5lbs)
50# Bench(down 15lbs)-no spotter today
60# clean (up 5lbs)

bw-190

DL-285
BP-185
CL-135

39 min. First time I break 40!

26:00 mins
BW=200
DL=225
BP=150
CL=125
Next time I'll use more weight I just started WOD"s yesterday.

Oh, forgot to add:
Many sets were broken, but I'm not.
:)

Matthew 38/78.3kg/11.2%
George, both fifteen minutes flat.
50kg bench, 70 deadlift, 100lbs cleans. Next time, 55kg, 75 and 50kg.

Good workout.

BW 140
DL 145#
Weighted dips 40#
Dumbell cleans 45#
36:08 (so much slower than last time. Think the DB cleans were tougher.)

Went head-to-head against Matt. Last time we did this we used all the bars in the weight room- folks weren't too happy about that, so today we subbed.

As Rx'd 34:27

BW 132

DL 205
Bench 65 lbs Dumbbells
95 Clean

Morning ride easy 35 miles of active rest and recovery on fixed gear bicycle.

Made my day:

When a late middle age woman at the gym said, "watching you is more fun than watching the Olympics on TV. You are an inspiration for hard work."

Thanks Crossfit!

"Linda" as written:

BW 165

DL 250#
BP 165#
CL 125#

Time: 40:46.03
Slower than last time by ~ 7 minutes, not feeling my best today.

21:46.7.

Need more fat in diet. Ouch.

"Easy Linda"
50# DL
Ring Push-ups(feet elevated)
50# Clean

29:10

BDWT 192
Dead 285
Sub 3x pushups (30,27,24,etc.)- Bench hurts shoulder
Full a2a squat cleans 145
45:20

BW 185
DL 245 for 10,9,8 then 225 for 7,6,5
BP 160 for 10,9,8,7,6,5
Clean 115 fpr 10,9,8,7,6,5
ran out of time for rest of sets
around 30 min, was using one bar for everthing though.

starting crossfit tomorrow... OVER

bw 145

as rx'd 26:54.

Hey thanks Timbo. No matter how much people poke fun at you guys who give a few of us some help, WE appreciate it immensely, so plz keep doing it!! :-)

BWT: 225-230lb at 80in
DL: 275
Bench: 225
Clean: 135 (subbed weight and hang power clean for preservation of shoulder and so I could finish WOD before work)
Time: 29:25

DNF.

Made it through the round of 5.

BWT=185

DL - 275
BP - 185
Cleans - 135

After the round of 7 I dropped the DL down to 225. Form was suffering.

Ultimately - ran out of time, energy, and motivation today. Damn.

Weight 200

"Linda"
Deads: 309 lbs
Bench: 185 lbs (bad shoulder)
Cleans: 133 lbs
23:31

+1 Muscle Up!!!!

20:03. Over 4 minutes off my last time in January. Heavier weights too: DLs at 105, BPs at 90. Cleans still at 65#. BW = 130. This left me feeling messed up for hours.

Holy Crap Batman This Was A Ball Buster

3 bars set up

BW:225
DL:205 lame (excuse) Hernia aggravates it
BP:225
Cleans:115

25:25
Shoulders still shaking

1st time attempting
Completed rounds 10, 9, 8, then DNF after 45 minutes. wow.

Anthony (BW=180)
Deadlift 270 (150%)
Bench 180 (100%)
Clean 135 (75%)
Notes: wrapped sprained hand each round (too tight to leave on), probably lost ~8 minutes overall just from wrapping
Time: 34:30 (18:06 PR, lol)

Jodi (BW=110)
Deadlift 122 (111%)
Bench 80 (73%)
Clean 65 (59%)
Time: 23:06

OMG that was my first time ever doing Linda and she dystroyed me. I couldnt even do the recommended weights it was taxing for me. I am going to be so sore in two days....

BDW: 180
Time: 29:24

DL: 225
Bench: 155
Clean: 135 then 95
I know they are pathetic, it just goes to show I am not as fit as I thought even with the huge gains have been having with the individual workouts.

SO CAL IS SICK!!!! You guys make crossfit a read deal!

I am in Central New York anyone around this region? I need other fellow Xfitters to workout with

BW 173

46:36

Deadlift 225lbs
Bench 185lbs Didn't have a spotter so I used a smith machine.
Clean 90lbs

Form was crap on the cleans

16:54

Reduced weight significantly on cleans because it was making my shoulders hurt. Otherwise as Rx'd.
Finished it off on the C2 rower with a 500m sprint (1:49) and 4 1min sprints (inbetween 290 and 300m).

Lots of sweat and weird looks on this one! haha

Killer WO
age= 37
BW = 171
SET
1 10 reps 200DL, 7 reps150BP, 115CL
2 9 reps 200DL, 7 reps150BP, 115CL
3 8 reps 200DL, 7 reps150BP, 115CL
4 7 reps 135DL, 6 reps135BP, 115CL
5 6 reps 135DL, 6 reps135BP, 115CL
6 5 reps 135DL, 5 reps135BP, 115CL
7 4 reps same weight
8 3 " "
9 2 " "
10 1 " "
Prior to CF 5 wweks ago BP 135 3 times with struggle. now BW 4 times clean.
Love this ride.

20yo,m,170#,xfit::day5

53min:

deadlift: 55x105# (60%bw)
benchpress: 24x105#,31x95# (60%bw,55%bw)
clean: 55x95# (55%bw)

Linda as rx'ed:

1hour, 3min, 36sec

43 y/o at 182, 124kg deads, 83kg bench, 62kg cleans.
Only one bar made this tough, done at home. Felt like good form on deads, hook grip will definately give you more grip but need to work on thumb pain tolerance. Bench was the easiest of the 3. Clean form started to deteriorate. First time w/Linda.

DL-155
BP-155
CL-115
43:27
BP sets unbroken. Clean more of a power clean instead of Squat Clean. Poor form. Rarely landed on shoulders. Would have said could have done more weight for Deadlift during workout,but couple hours later and glad I didn't. My lower back is done.

35:27
185
185
50 (hang squat cleans)

And almost got in a fight with a guy who came over and harassed me about leaving the bench sweaty during my supersets, even though there was another bench totally free and nobody else in the gym was even benching. "Go do some more cable flys you moron!!!"

Didn't have 3 bars and my gym is overcrowded so we have a homebrew tonight:
Deadlift
1X165#
1X185#
1X205
1X205
1X225
1X225
1X255 (PR)

Clean
5X65#
5X95#
3X135# (PR)

Push Press
5X95#
5X95#
5X135#

*************************************************

I t was hot today under the Northern Nevada sun.

Body weight: 172#

Dead Lift: 255#
Bench : 170#
Cleans : 125#

As rx'd, from start to finish (includes rests in -between rounds); 90:28.

Note to self; cleans turn into power near the end. You were tired; remember moving dirt for 6 hours.

*************************************************

bw: 181
time: 28:50

DL: 205 (113%)
BP: 185 (102%)
CL: 115 (64%)

Weight scaled back significantly...
BW: 200
Time: 37:55

DL: 200lbs
BP: 50lb DB (jumped to 60lb DB half way through)
CL: 100lbs

I wasn't sure how to scale/convert DB for BP...ended up too light.
Looking forward to the next date with "Linda"

Still looking for CFers in the Omaha area. Get ahold of me if interested.

Jen Sub~67% 125/85/63 @ 18:12
Paul Sub~77% 205/135/103 @ 21:55

This workout scared me when I read it last night...didn't feel much better this afternoon either!

BW: 185

DL: 275
BP: 185
CL: 135

Time: 37:45

I couldn't believe how slow I was moving! Deadlifts were by far and away the toughest exercise to keep moving through.

57:47
bw 160
DL - 205#
BP - 155
CL - 35# db's

only one bar so lots of time spent "resting" during transitions--brutal workout! Thanks coach!

bw:225
dl:335
bench225
cleans:160
did 3 sets, 10, 9, 8 and it took 30 minutes....
have mercy!

Next time linda I'll be ready!

Mike #144- I'd be careful bro. You never know where Chuck is lurking... to take out terrorists, or blasphemers. Remember, the reason we haven't found any WMD's in Iraq yet is because they're over here. And their name is Chuck Norris!

BW 205 Took 57:30 nearly 10 minutes better than in April and weight on all three exercises increased dramatically (was only deadlifting 155, benching 155, and cleaning 95 on all ten rounds in April)

DL 135,185,205,225,245,255,265,275,285,295
BP 155,165,170,180,185,195,200,205,210,215 x 2
CL 95,105,115,120,120,125,125,130,130,135

BW 199#

DL 300# (Lower back began to fatigue)
BP 200# (easy)
Full Squat Clean 150# (Squat made it difficult)

21:48

The 250 SDLHPs I did yesterday didn't help any. I was fighting Mr. Pukie after the 4th set.

Workout #1- 5k (a very slow 5k)

Workout #2- Burgener Warm-up
WOD (rounded up the weight)
BW-192
DL-295
BP-192
CLN-145

:65::30

The 5k is the first time I've jogged/run for any distance since February. My knee was OK until the last 1/2 mile.

Today is the first time I did Linda as Rx'd. Stoked about that, not the time. I had to change the weights after every exercise due to only being able to use one lifting station at the gym. Probably lost 15-20 minutes. I'll take it non the less. Knee was killing afterward, but is better now. Time for a soak in a cold shower!

As Henry Rollins said... Get some, Go again!

BW: 170

Deadlift: 255lb
Bench: 170lb
Clean: 125lb

33:13

Body weight of 165. Time was 36:31. Benched 165, Deadlifted 225, Cleaned 125. and it was a smoker!

bw 165#

dead 252lb
bench 185#
cleans 133lbs

22min 17sec

Linda by far the toughest chick I know

Linda

BW 165 - % of BW

DL 205 - 125%
BP 165 - 100%
CL 115 - 70%

workout abandoned after 5 rounds in 28:40

Ruby did "Cindy"- 14 rounds + 1 pull-up

Jason did 30 muscle ups (assisted/jumped) in 6:15

Vanessa did 30 muscle ups (assisted/jumped) in 13:30

Matt G. (#118),
Thanks, I was thinking a Tri-max (push, sit, pulls) and Abs. Wanted to see what you thought though. If you don't mind, I might ask you some more. THanks again.

I love Linda, but my back couldn't go on the deads or cleans, so

90 seconds jump rope
25 striders, 35#kb
25 ring dips
90 seconds jump rope
20 striders, 35# kb
20 ring dips
90 sec. jump rope
15 striders, 35# kb
15 ring dips
90 sec. jump rope
10 striders, 35# kb
10 ring dips
90 sec. jump rope
5 striders, 35# kb
5 ring dips.

17:33

It's like I've started all over again now that I have a gym instead of only dumbells. I am absolutely destroyed and did not go past the 5's.

BW 180
Time: 41.23

BP 180 X10 then dropped to 160 the next sets.
DL 185 X 10 then down again to 160 next sets.
Cleans 95 X 10 each set.

So much room to improve.

Good day everyone!

1st time to complete linda as rxd: 40 minutes.
dl:250/bp:165/cl:115

might have been faster but there were lots of interuptions tonight. too many people at the gym. only five bars in the entire gym and i had three. felt bad but what can you do. ended up having to wait a couple times.

BW=120
DL 115
BP increase from 85-95
clean 70

Only had time to do 10-9-8-7

30:00
40# DB bench Press
95# Clean
185# Squat

dl 300
bp 200
sc 155

4200
deads took forever...

59:26

BW = 158 lbs.

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

Deadlift: 207 pounds
Bench press: 159 pounds
Clean: 107 pounds

Had to change the weights between the deadlifts and the cleans. All bench press sets unbroken.

bw 195

scaled as follows
dl 185lb
bp 155lb
clean 95lb

31:00

No bars so I did 50# DB of death.
16:40

scaled as:
dl 185
bp 135
clean 95

18:12

could have done more on bench
need work on form for cleans
most tired I have been in six months

28.38
BW 71kg
DL 100kg
BP 70kg
Power Clean/Squat Clean 50kg
PC 10-6, Squat Clean from 5 downwards

I don't have enough equipment to do Linda any justice...so I tried to do the back squats from last week. I got up to 185 and then bailed on it...sending the bar rolling down my back instead of just dropping...ouch. So I finished off by working on slow overhead squats with just the bar...my back hurts though...

Gym too busy for Linda today so caught up with ystd.
500M row
15 K to E
15 Back Ext
5 Rounds
31:57

Gym usually deserted mid-afternoon so will visit with Linda tomorrow when I can grab 3 bars.

Darrell

BW:178

Deadlift-270 (no straps)
Bench-180
Powerclean-135

As Rx'd 18:52

Almost puked on the 3 rep set after the deads, but I slammed my back down on the bench so hard that I kind of just swallowed it..heh. BACK HURTS!!

RLTW

Bw 202
44 yr
Scaled as:
DL 185
BP 155
CL 115

31 min.

bw 180
bench 175
dl 255
clean 135
had to stop bec time, only 1 bar at home so had to keep switching and moving weights, finished through the 7 rep round

bw = 165
dl = 225
bp = 185
cl = 135

it can be fun going to big box gyms. i got a guest pass at one today. good people watching, bad form, useless movements.

attempting 3 bars of death at a big box is a frustrating experience. my time and intensity were stymied. so, out of vengence, i dripped sweat everywhere, and on everone possible ;) ...had my crossfit denver shirt on while doing it!

Almost got beat up after telling a 6'5 freak of nature working out next to me to wipe up his sweat.

I was so scared I wet my pants and had to skip today's WOD. He really frightened me.

RX weight was too much

used 135 for the sets of Bench and DL
Used two 45lb dumbells for the CL

Pretty weak after yesterday; hoping for a run tomorrow.

forgot to post time - 34 min

Body weight 217
DL 330
bench 225
clean 150
Finished thru the 5's had to go back to work(bloody hands and all)

bw 180

dead lift - 225
military shoulder press - 135
hang clean - 135

had to substitute an exercise that i could use a similar weight for for 2 exercises in order to not rest by changing weights around between sets. it felt good to do though. the dead lift was rightfully painful, and i need to work up to doing a full 1.5 x my bw. Yet, before today, I was a 'Linda' virgin... and now i feel so violated... how wonderful!??!

as fun as this one looks, i had to sit it out since i've got a nice case of strep throat.

all i can say is "guy, what the @$%*" ill go to sleep now....fyi the crossfit cult is forming in my gym as gawking onlookers are starting to ask questions.....and wonder why they are not sweating nearly as hard from their 2 hr workout/chat sessions....

Scaled back the weight
BW= 193
DL:225
BP:155
Cleans:95

21:27
Wife took the day off, just did CFWUx3

was able to complete it in 28:17

28:50

Ran to the store during lunch today to buy a third bar for this one:

Age: 36 BW: 215

DL:325
BP:215 (too light)
PC:165

29:02 as rx'd

I'll feel this tomorrow... and the next day... and the next...

Day 4:
CFWU (Less PU)
24, 220#
DeadLift: 135# (61%) Up
Bench: 110# (50%) Way Up
Clean: 65# (30%) Up
Time: 23:38
Smoked and Shaking

BW 195.

Last time tried with 290 DL, 195 BP, 145 Cleans... Deaddies killed me after two sets.

This time 225 DL, 185 BP, 135 Cleans.

41:06

One bar wastes a lot of time.

45:01

BW160
DL225
B160
C120

Not my best time, but this is the most weight I have used. Everything was as prescribed, other than DL being 15 pounds too low. BP unbroken. That is a first for me.

Took up 3 of 4 bars in the gym today, but nobody even looked at the other one, so I didn't feel too bad. Scaled weights down significantly:

BW 138

CL 45
BP 75
DL 70

28 min

Why is it that I can BP (which I never do) more weight than I can DL? Not good enough technique yet? I think maybe the ring grip would help, but oh the pain...I have small hands for a regular men's bar I think. Maybe it would help on the DL if my squat were deeper than it is yet. Any suggestions welcome!

33:40
185 dl
155 bench
135 clean
scaled weight down

First time I have attempted at Linda. I had to scale the workout back. Also was feeling a lil under the weather today!

BW - 120

DL - 95
BP - 75
Cl - 50

Time - 30:10

the lone tikriti:
dl: 185 (same as last); bp: 135 (10lbs less, was afraid would run out of time); cl: w/30lb dbs-gym was too crowded to take up 3 bars today
time: 23:46 (down from 31:40 last linda); using dbs on the cleans was easier on the back but harder overall
joeyd is still on a quest for a beach body

Sarah, try doing squats, of any kind even w/ no weight, also more deadlifts (trap-bars, or hex bars, where you stand in the middle, are fun, and produce less of those shearing forces on the lower back), and even light kettlebell or dumbell swings. They are explosive and fun, and develop leg strength, and hip flexibility/stability.
Also, there are alot of gals on the exercises videos link, with great form, check them out!
Hope this helps.

BW 180
DL 195 lbs
Clean 95
BP 125
44.5 min

It aint nothing compared to what you guys do but to be honest I am quite proud of it.

I actually really like this workout, so I was bummed when I planned on skipping it today to give my lower back some healing time. Instead, I spent 8 hours in 100 degree heat searching a gated community for a third striker parolee with my dog, the rest of the K9 detail and the SWAT team all over hell's half acre. I am beat down like a Grand Canyon mule.....and about 10 lbs lighter. I'll catch Linda in a few days. Good job to the rest of you.

BW 200
DL 255
BP 185
Clean 155

Great sweat. Didn't not track time but did not waste time. Think close to 40 minutes.

Linda kicks another butt
Age-50/BW-240 (finally recovered from two retirement parties of last week, unfortunately neither was mine)
200# dead lift
200# bench
85# cleans
30:19 (better than last Linda and with heavier loads)

Scaled down Linda: 10-9-7-5-3-1
BW= 185
DL= 245
Bench = 185
Clean = 140

Time = 41.29

Tri-Max
Pushups in 2 min = 72
Situps in 2 min = 56
Pullups = 11

BW- 200
DL- 295
BP- 195
PC- 135
1:00.16

Only have 2 bars; changing the weights between DL and PC is a workout in and of its self.
This was the first crossfit wod I tried almost two months ago. Back in April I only finished the rounds of 10 and 9. Today complete.
Thanks Coach.

1:02:54
Bw: 172
Age: 50
CFWU X 2
"Linda"
Deadlift: 205#
Bench Press: 135#
Clean:
100# for 10-9-8-7-6
80# for 5-4-3-2-1

Totally kicked our asses.

Worked out with Konantz and only did sets 10, 9, 8.

Deadlift: 255
Bench: 170
Clean: 115

Based on BW of 170.

Time: 27:45

Gracelet : Missed class because of work, so I did a modified Grace:

30x 75# clean and jerk (Power cleans, split jerk.)

3 x 5
1 x 3
2 x 4
(1 failure)
1 x 3
1 x 2

12:33

A week or so ago, I modified Linda (mistakenly on a day we were supposed to do Lynne):

BW 157

DL 135
push ups (sub for bench press)
Clean 65#

43:03

A week or so ago, I modified Linda (mistakenly on a day we were supposed to do Lynne):

BW 157

DL 135
push ups (sub for bench press)
Clean 65#

43:03

Worked on some other strength technique stuff today (2nd wod today).

Snatch and Overhead squat
5x3 (65lbs, 85, 95)

Hang squat clean and Split jerk
5x3 (105lbs, 115, 125)

Front squat
5x3 (135, 145, 155)

57:00
bw 80kg
Cleans 40kg(1/2 bw)
Deadlifts 80kg(bw)
Bench Press 60kg(3/4 bw)

1 Bar of torture.1st round 60kg Cleans,100kg Deadlifts.Too much so dropped back to above weights for rest of workout.Rounds each beginning with Cleans to help cut time changing stations.
Last time doing this 3.1.06 in 37:00
bw was 86kg and all weights half of todays.

MOTHER!!!
Wasn't paying attention to my form and halfway through something mean happened in my back. I think I pulled a lower back muscle. I'm done for now. On the plus side I was finally benching my body weight.

Did Cleans 90lbs and bench btw. Time not recorded.

46 y/o
5-11"
170#
"Linda"
Scaled weight loads as follows:
DL =BW
Bench =85%BW (145)
Clean =53%BW (90)

Added weight up to 165# on last 3 rounds.
Did 6 extra cleans on last round.

Oops! I just notice "Linda" calls for Cleans, I did HANG CLEANS. No wonder I couldn't do 3/4 BW.
Next time I'll read the directions better.

Also my time was 40 minutes.

Horrible. 20:33, but in no way approached the recommended weight per exercise.

Uggh! I know for sure why I skipped Linda last time. First time doing it and she beat me down.
Didn't keep time just tried to finish all the reps and still failed.

Did not finish all deadlifts but did all bench and cleans. Not able to do rx'd poundages either (yet) Well you gotta start somewhere.

Deadlift 300
Bench 200
Clean 155

Got to the set of 6 and strained a muscle in the lower back. Bad form on the 1st pull of the cleans. Stopped the workout and went to get ice cream. Ice cream tastes better than crossfit.

40:15 did this last night.
Lost time but due to making it harder by rock bottom hang squat cleans
(instead of the power cleans I have been doing)
5th date with Linda
DL 280/ BP 225/ CL 140/ BW 188

All sets of DL and BP unbroken

back side is "good sore" from back of knees to top of neck.

Doing squat cleans really made a metabolic difference. Actually harder to recover from CL than from DL. I still want to quit part way through this one every time

WTF!!! I screwed "Linda" up big time.
My initial meeting with the lady, so I didn't do right by her.
First of all, didn't give my self enough time to finish the complete workout. No way I can do this any where near the times I see posted in comments, not yet anyway. I bow to you all in a
"I'm not worthy."
I did hang cleans because I, of course didn't go to the video.
I gotta lose some weight...need to get down below 200# so this gets a little easier...not easy...just a little easier, and then give myself ALOT more time to finish "LINDA" like she deserves.
Any way, I did a partial "LINDA" and still came away with great respect.

bw-200

cfwux1

wod
dl-120 kettle bellx10-10-10-10-10
bp-155x10-9-8-7-6
cl-105x10-9-8-7-6

Scaled weight and reps to accomodate the lack of equipement and fitness

Full CFWU (Morning)
Time 43:23 Did not finish. Stopped after completing reps 10-9-8-7-6, did not do 5-4-3-2-1.
Needed Breakdown sets.
Scaled Wt.
DL 205#
BP 155#
Clean 105#
Tired from CF last night and Flagstaff Canyon ride the prior morning.

Mixed it up a bit as three bars is unfeasable at current location. Used one bar, same weight for all exercises.
10 to 1 of DL-Bench/Strict Press-Clean with 135

17:34. "A Quick Death" 10-6 Bench, 5-1 strict press. Got tired of racking weight and laying down on bench for such a light weight.

DL's obviously easy, if do again do all strict press, maybe up the weight?

Fun variation.

185# dl
175# b
95# cl

170# bw

26:45 -- more than 5 min improvement over last time.....

39:10 as Rx'd
Bodyweight: 170

Explicit weights used:

Deadlift: 245 lbs.
Bench: 175 lbs.
Clean: 135 lbs.

first time doing Linda where I didn't drop weight on anything.

BW 165
DL 225
BP 145
Hang Squat Cleans 105
time 30:23

That's almost ten minutes faster than last time! Next time I have to remember to do cleans from the floor rather than from the hang. Bench press is still my weakness.

Killer. Was pretty much dead through sets 7-6-5. Finished strong. Mike had the puke feeling from 8 on down.

Shawn Mike
WT: 219 WT: 221
age: 25 age: 23

deadlift: 330 deadlift: 330
bench: 225 bench: 220
cleans: 165 cleans: 165

Time:42:35 Time 42:35
We followed each other through the whole workout to spot each other since it was our first time and we were warned not to got so heavy.
Body hasn't hurt this bad in a while!

bw 190
DL 245(10,9,8)225(7-1)
Bench 190
Clean 135

~38 mins no stopwatch, used clock

BW = 167 lbs.

May 30, 2006
Tuesday 060530
Deadlift 1-1-1-1-1-1-1 reps

135 warmups, then 185 -> 280 lbs. (new pr by 15 lbs!). Failed trying to do 290 lbs.

BW 160

DL 240
BP 160
CLN 120

As RX: 25:00

Tuesday's WOD

BW=168
Row 500m
15 Knees to elbows
15 Back Extensions

Time 24:09

BW = 195
Time = 40:21

DL = 225lbs. 115%
BP = 175lbs. 90%
Cleans = 115lbs. 60%

Making progress. Still nowhere near RX.

BW: 165lbs DL: 225lbs Bench: 155lbs Cleans: 120lbs
Time: 32:15. Saw much improvement in form on squat cleans from the floor.

BW: 175

31 min as rx'd. 3 min slower than last time. Deadlift was killing me for some reason.

Time aprox 50min
Deadlift 255
BP 225 no broken sets
Clean 135

BW: 200
DL: 185
BP: 205
C: 95

29:45

Need to get the ratios up.

BW-220
DL-315
BP-225
CL-155

35 min
Grip is the limiting factor. Broke down and used straps for DL final sets.

BW 150
DL 110
BP 150
C 80
Time: 25:00

First Linda... holy sh!t, BW 170#...

1. CFWU: x3 -dips

2. Linda: DL 205# (10-8), 185# (7-1)
BP 175# (10-8), 155# (7-1)
CL 115# (10-1)
Time: 1:01:33

bw 190

bp 195
dl 285
cl 145

27:11---last time 32:10

Bwt 200

DL 225
BP 135
CL 95

35 min, Should have gone heavier on the Bp.

BP: 135
DL:225
CL: 135-175
42:00 min

BW 175

DL 265
BP 175
CL 135

I lost a lot of time doing the dead lifts during some of the middle sets. My hands got so sweaty, I kept having to stop and re-grip. Next time I need gloves or chalk.

Time: 31:05

Late post for reference:

Completed through 7, back cramp DL round 6; stopped DL and Clean, completed Bench.
DL 135
Clean 65
Bench 115
BW 155
All weights up from last Linda.

DL 250, 260, 270, 280 for remainder
BP 225
CL 125
40:17

Love this workout. Didn't do quite as well this time, but still a blast!

BW:186
DL:295
B:200
C:145 - All but 2 full squats down to 20lb medball

56:08

WOD
CFWU X 10 reps per exercise
BW-165
DL-255
B--165
PC-125
26:16

I actually gave up on my first WOD.

My interior elbow tendon is absolutely killing me.

I started with RX'd, but had to drop. Can barely lock-out and hold onto the bar.
BW: 209
age: 43

DL: 315/10, 225/5,4,3,2,1
BP: 210/10, 210/5,4,3,2,1
CL: 135/5, and then could not hold on

Anyone have remedy for I think they call it "golfer's elbow"? I've been dealing with this now for over a month!

BW: 155

DL: Started with the correct weight (10 and 9 reps) then lowered it to 115 (back was sore)
BP: As RX'd
CL: Started with the correct weight but did hang power cleans (10 and 9 reps) then lowered it to 115...

Added some one hand handstands holds against wall, and pistols! Ouch...

36.08
BW: 170
DL 255
BP 135
CL 125 (full squat on all)

Only did evens this time around.
About 20 min(watch stopped at 2:38,not sure why)
Weights as Rx'd:
190 bwt
285 dl
190 bp
145 full squat clean
Done after thurs wod.
Fighting bronchitis, will do full next time.

54:45.
BW - 165
DL - 85
BP - 165
Cl - 65

I hope this gets better.

35:50- scaled to 95% bw
BW- 195
DL- 280
BP- 185
PCL-140
Bench press is the weakest lift at this time, but I wasn't doing squat cleans.

BW: 185

Deadlift: 225
Bench Press: 155
Clean: 95

Time: 30 mins

60, wt 284 (up a little). A day late and a dollar short! Linda is a sadist and I must be the masochist. Rx too much weight for this chubby old body, but got the reps in 52:0, with
Dead- 405
Bench 185
Clean 135

Oh, am I gonna hurt tomorrow--but it feels so good today!!

So I did “Filthy 50” 2 days ago. After I thought, “this is the hardest workout ever!” Nothing could be harder. I was wrong. Today I met Linda.

39:23 finished sets 10-4…

During sets 5 and 4 of cleans felt a twinge in the inner-part of my left forearm. I thought I should quit to be safe. Maybe I should have used lighter weights for my first go at Linda, but that’s water under the bridge at this point.

BWT – 250

DL – 335
BP – 225
CL - 135

i live in san mateo, just started crossfit about 2 weeks ago.
bw: 125

deadlift: 75
clean: 75
bp: 125

time: 50 minutes but had to switch weights because i only have 1 bar

btw im responding to #49, and im only 16. pretty sure there arent any crossfit gyms around this area tho.

Wow.....that was awesome. The people at the gym first looked at me like I was weird then I kept going and they began to think I was just plain crazy. I love that about crossfit.

BWT = 255

Deadlift = 315 (maybe could have gone another 20lbs)
Bench = 255
Clean = 134 (tried 190 for my first set and quikly realized that wasn't going to happen)

I am just proud to say I made it through all of the rounds!!

31:26

bw 160
dl 155
bp 155
cl 80

BW:300'ish

-scaled down version/reps 10-8-6-4-2
-only had one bar, had to keep switching plates

Deadlift: 225
bench: 185 (need to go up to 205 next time)
hang clean: 135
time: 28:47

BW 115lbs

Deadlift 135lbs
Bench Press 85lbs
Hang squat clean 50lbs

BW 185

scaled down 10 8 6 4 2 1

DL 265 for sets 10/8 then 225 rest of way
bench 185 (should have done 205 or 215)
Clean 135

18:56 Man! this is killer

as rx'd
24:30

BW = 185

sets 10-3
31 minutes (gym closed and could not squeeze in last two sets).

185 DL
185 BP
100 Cleans - mostly hang cleans, still working on form

BW = 125

CFWU

(scaled)
DL 110
BP 88
Cleans 82.5

27:00

Whew made it through! Few people in the gym today because examination period starts tomorrow. A couple of weird looks.

DL (205)[+20# from last time]
BP (150)[same]
CL (95)[same]
45:45 [+ ~20 min from last time]

All cleans to at least parallel [lots of power cleans last time]. WOW what a difference that makes.

DL - maintain weight
BP - unbroken, add 5-10# next time
CL - maintain

After a midday snack of pedialyte and immodium the following intro to nausea (aka the two bars of semiconsciousness) took place in 100 degree garage: bench as rx'd w/ 120 (BW 155), deadlift as rx'd 150. Pedialyte $3.27, immodium $2.95, hyperthermia chills and nausea, priceless. Great fun workout. Too gassed for cleans. Will do penance tomorrow after hydration.

DL 135
BP 115
HSC 65
time 21mins

BWT- 200
Bad low back limits my DL
DL- 180
BP- 205
HC- 135

25-minutes

Finally, the gym was not to crowded.

23:10

bw 190

Bench 190
Cleans 140
Deadlifts 250 (light but better technique)

Ouuuch!

Slower again; the full squat cleans kill me.

27:25

BW:180
DL: 275
Bench: 185
Clean: 135

Only the cleans were broken (mostly in 3); the best was 5+5 on the first set.

"Body weight": 140 lbs.
Actual BW: 170 lbs.

Time: 21:36

(power cleans)

46:19 / 145 Dlift / 165 Bench / 75 clean
-all as RX'd but sets broken / stay with these weights next time

BW 174

BP175
DL225
Cleans130
Increased Cleans by 15 and slowed down by almost 5 minutes.

25:16

Feelin pumped!

First completed Linda as RX'D
DL-290
BP-195
Clean-145

Time 53:36

BW 130

110# DL (15# more than last)
75# BP (5# more)
55# CL (5# more)

42:53
4:37 better than last time w/ more weight.

BWT 155
DL 230
Bench 140
Clean 100
24:24
Bench weight is up 20 lb from last time I did this

Both did 10-9-8-7-6-5 and had to stop because of time limit
Sheila: set 1&2 used 56lb,50.5lb,15lb
set 3-6 used 50.5lb, 50.5lb, 32lb
21:15
Talissa: set 1-3 used 67lb,56,45
set 4-6 used 61.5,56,45
18:53

bw 155

dl 215

chain pu for bench

cl 115

33:01

bw-205
dl-315
bp-205
cl-155
time-41:40 (3 minutes faster than last time) I felt stronger this time but this workout just plain ol'sucks. that'll definitely leave a mark.
that which does not kill us only makes us stronger.

cfwu x 2
BWT 175
Linda in 19:51 w/ following revisions:
DL: 265
BP: 135
CL: 87

DL 225
BP 185
Clean firsts 10 145
rest 135
40.53
BW 204

BW: 185

CFWU X 2
DL: 225
BP: 185
Dumbell Cleans

Otherwise as RX'd in 48:00 - one of the hardest I've done

19:23

Slower than last time by 3 minutes but:

Used 155 bench instead of 135
Used 225 DL instead of 185
Actually SQUAT cleaned with 95 lbs instead of hang not squat cleans

bw 190, still working up to RX'd weights

Bodyweight 230
Deadlift 295
Bench Press 225
Clean 155

2 Mile Training..
Then...
8 through 1
Bench 155
Clean 111

Age: 35
Height: 6'1"
Weight: 182#

Deadlift: 205#
BP: 155#
Clean: 115#

Time: 28:43

Had to skip Linda this time. Sumo DLHP's really jacked me up this week. 3 migraines in 4 days!

good god this workout sucks when you weigh 225
-15:69

doh-25:69 definately not 15 minutes

BW 93 kg. Did 120kg DL, 60kg clean, 95kg BP. Dropped numbers back on DL & clean to 5,5,5...4,3,2,1 (so a total of 40 reps, not 55). Still wary about lower back. 39:30

Linda always kicks my arse. What a love hate relationship we have. As rx'd. Time: 25:30
DL 255lbs (140%) BP 185lbs (101%) Power Clean 135lbs (74%) Arrgggghhhhh resorted to power cleans for the majority of reps. One day!

New word for Cross Fit: I think I just met "Cry-ie the Dog". In kilos:

Body Weight: 70 kg.

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

Deadlift: 40 kg.
Bench press: 35 kg.
Clean: 35 kg.

Time: 26.52

Will bump up the weights next time. My bench press has significantly improved. The cleans killed me. Nothing like whimpering like a dog during the 6's.

as rx'd 26:50

BW: 170 lbs
Deadlift: 225 lbs
Bench: 65 lb dumbells
Clean: 95 lbs

40:00

BW = 167
Deadlift: 185 lbs
Bench: 155 (set 7 had to use 50 lbs dumbbells)
Clean: 85 lbs (first set) 65 lbs (for the rest)

32:30

BW=182
DL 275 (trap bar)
Bench 185
Clean 135
20:57
One minute better than last time
HR Av166 Max 177

135, 60db's, 70 - Me
85, 25db's, 40(heavier next time) - Mary
26:41

Mary & me
1000 steps - 10*3 intervals - 22:05

Hello everyone!

This is one malicious form of self torture! I hate this one. The cleans hurt the worst. I did this for time for the first time and by the end of it my time no longer mattered the cleans where killing me my whole body was saying stop.

"Linda"

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

Deadlift: 1 1/2 body weight (60kg)
Bench press: body weight (70kg)
Clean: 3/4 body weight (40kg)

Time = 37:58

Increase all by 5kg next time. (just for fun!)

London Crossfitter!

feeling stormy after Linda...
5 minutes on max incline treadmill, 1000m row for warm-up, then:
BW 168, 135 BP, 85# Clean, 55#DBs DL
25:16

24:37

10-9-8-7-6-5-4-3-2-1 reps:modified 20 min

Deadlift: 80lb db =160lb total
Bench press: 185lb
Clean: 40lb dbs =80 total

BW=220

DL-315
B-205
C-135 (Not much of an olympic lifter)

37:19

This was my first Xfit and I nearly passed out. Good stuff. I am hooked for sure.