This is the workout that really gets people staring at you, wondering why you're using ALL of the bars.

The girl who separates the men from boys. I'll be playing Tether Ball w/the rest of the lil-boys.

I hate you "Linda"! I hate you w/all my soul!

is that chin up bar in the CF Marina slideshow made of PVC????

Just built a lifting platform, got a new garage stereo, and moved into a new neighborhood. Time to size up the neighbors!!! If there's any hot chicks, I'm gettin bumper plates!!!

The bars are all steel Tim.

For the LOVE OF PETE!!!!!! YIIIIII!!!!!!

haha #5 Mencius, thats a great reason to get some bumpers.
--------------------------------------------------------------------
Is it me or has there been alot of bench pressing?

Deadlift: 1 1/2 body weight??? That's 307lbs for my bw...guess I will bring a wheelchair so someone can push me straight to the orthopedic surgeon for knee replacement. Sending the bill to Crossfit.

3 bars of death hmmm..............$#%!

Good addition to your website Dan S.! Funny guy!

3 bars of death -- screw that.
I'm gettin me one of these soloflex vibration thingies
"Finally, a type of exercise everyone can stick with. You’re looking at it ~ the Soloflex Whole Body Vibration (WBV) Platform ($395). Stand on it. Sit on it.Lie down on it. Ten minutes a day.
Of course you can exercise on it too but you don’t have to. Low amplitude mechanical vibrations pulsing through your body 28 to 60 times a second do the work to improve circulation, strength, flexibility and balance." (www.soloflex.com)

I think I found the perfect sub for....everything

Paul the 3rd, it seems like there has been a lot of chest workouts- I'm not looking forward to this one.

________________________________________________

G.Luke I think I've heard of something similar to that Soloflex thing, except were I come from we call it a couch, with a TV Remote- always a great sub- depending on your overall fitness goal

Ok, just for the record, that was not pleasant at all.
Travis bwt:236
dl/bp/cl
185/185/115
185/185/115
155/155/95
stuck with 155/155/95 for the rest of the sets. back still bothering me. Rob went on leave. All the hard work; the 13#'s he's lost, the strenght gains. all going up in a puff of beer and greasy food. haha. have a good time Robert. I know you are going to read this. Of course, maybe I'm just jealous.

The couch and remote sounds like my sub for tomorrow maybe even a few of those awesome beer curls that work your abs.

3 Bars of Death Monday-need to make up a few WODs.

Last time: bwt: 175 time: 53:50
deadlift: 135 bench: 155 clean: 115

This time: approx 25:00 (accidently stopped watch in the middle for roughly 5-8 minutes)
deadlift: bwt: 175
bench: 3/4 bwt: 135
clean: 1/2 bwt: 95

Went for a scaled approach to try to keep it more of a cardio work out this time, it worked.

I will be redeploying soon and will be in the market for a couple of kettle bells.

Can someone recommend a reasonable place to purchase them with shipping to the west coast?

Still waiting on my "Elite Rings" to arrive :(

Thanks

Oh yeah, forgot my time again, 47:13. That doesn't make me feel better at all.

#16 Blaze, I puchased my KB's while deployed and shipping wasn't extra, it just cost alot to ship the darn things. Your best bet is to find a place that is close enough to drive to.

I'm almost happy that I have a cold and can't train.

#17 Any idea what is close to Seattle or Tacoma for Kettle Bell sales?

Thanks

3 bars of death had everyone in the place staring at me and got them pissed offed....hahaha they all couldnt understand why I needed three bars at once and why I was working like a mad man.....outsiders will never understand!

Team UB Xfitt

not the three bars of death, again, I am still sore from yesterdays WOD "CINDY". Guess this is going too hurt big time.

Looking great Steve! What's up with the hangover cure?

I LOVE Linda. Can't wait for 3:00 PM and my date with Linda.

Thanks Coach.

12:56 @ 160 lbs bwt as rx'd

15:33/17:50/27:00 before this

Coach Burgeners picture gets me fired up. Yeaaaaaaaaaa Burpees!!!!!

Get Some.

luckily have to sub this one - will do workout no2 from body by fish

began the day with a jog with my 10 year old - she´s getting faster!

Is it ok to do deads 2 days in a row. i did the seven sets of 1 yesterday, i am alittle out of order..

31/6.0/265

Had to sub a wod for an old wod

For time three sets
Run 1/2 mile
50 situps
50 back extensions

16.25

BW: 174
"Linda"
265lb Deadlift
175lb Bench
135lb Full Squat Clean
As Rx'd
Time: 26:09

Gonna have to sub DB bench and cleans. Not enough bars. :(

This will be my first date with Linda, and I'm a little nervous to meet her.

bw 160# bp 160 dl 225 cl ata 115
31:41
BP unbroken dl and cleans unbroken from 7 down

Blaze,

I purchased mine from Dragondoor. The shipping as you might imagine will be costly. There are some other places online, but I have found most to be fairly in line pricewise with Dragondoor.

MacD, it's the old pure sweat method... these guys almost party like ruggers.

BWT~275#

The club was a ghost town this morning so using 3 bars was in play. Scaled WOD to 225# BWT (340# DL, 225# BP, 170# Clean). I also chose to do Power Cleans due to the recovering hamstring.

28 minutes even.

In April, Linda beat me like a rented mule, I dropped the weight on each lift after 7 reps and it took me nearly 45 minutes to complete it.

I have noticed a significant improvement over the past couple of WOD's (Cindy went from 14 rounds to 17 rounds, etc.). I threw in a long bike ride and ran some hills during the last cycle. Could these have helped?

Ouch that hurt,
bw 70kg

time 21.21

Must be doing something right this took me 34 mins last time around. Cross fit is the dogs...

Steve

Blaze,
I also purchased mine from dragondoor.com. I'm really happy with them, but the shipping is insane. I think the Powermax KB's are a little cheaper, not sure on the shipping, I think your best bet is to hit up the search function on the message board, I've been reading that thing steadily for the last 2 weeks and know that I've seen the answer to your question. In Equipment I believe.

After two straight days w/ PR's, I was quickly humbled. This eerily parallels my golf game.

BW=200#
DL-225# (unbroken)
BP-205# (broken on 10,9,8,7,+5)last x all unbroken
Clean-95# (unbroken) last x used 135# (too heavy, next x will use 115#)

33:25

I did my own thing yesterday morning before Cindy where I did 10 rounds of 225 lb. deads and 70 lb. weighted dips. Now i'm kicking myself for doing the deads because I really want to do this WOD!

I think I'm going to do the same rep scheme, but do bodyweight bench and hang clean to push press to save the legs a little.

Does anybody have a different idea for subbing since I did deadlifts yesterday?

Keeping in mind that I have other much more obscure pieces of equipment in my garage (e.g. medicine ball, punching bag, jump rope, etc.), believe it or not I don't have a bench...any ideas for subs on the bench presses? And no, I can't quite do the tucked planche push-ups...I not that manly yet. Thanks.

Brian

#39 Brian - you might consider weighted pushups or handstand pushups.

BW:215 6'5"

I took three days off over the weekend for some heavy travel, and rested on Monday. The last 3 days (including today) are awesome.

"Lynn" + 3x10 Deadlifts
"Cindy" 25 rounds + 5 Pullups + (10 crunches + 5 seconds rest, repeat, for 10 minutes)
"Linda"...gonna give it everything I got this afternoon

After a few days off, my upper body felt like a balloon halfway through Lynn (anyone meathead who thinks you cant get a pump from CF will be blown away by Lynn)...and I tried to 'red-line' it on Cindy yesterday, and beat my old # by 3 rounds.

After about 2.5 months of CF, Im at a point where by body feels pretty prepared, and the speed workouts are becoming more mental. Its more about how much I want to push it and how much I can take. Im not there yet on all my Oly lifts (or HSPU), but they're all improving.

Heres a tip I use for the timed WODs. DONT LOOK AT YOUR WATCH. Set it down, or set the timer to 20 min and forget it. It helps me clear my mind and not worry about "what pace I'm on" or "how much time left" or "am I fading". When I started I would get throgh 2-3 rounds then check where I was at, and think "Geez, Ive still got 16 minutes...im gonna die". Now I just hit start and go balls out until I hear the beep.

Im thankful for coaching like CF that helps us unlock potential that conventional training says is not safe/healthy/beneficial. Its a privilege and blessing to be able to have a body that is capable of Elite Fitness. There are people who wake up every morning and are not capable of using their bodies like us (handicaps, injuries, illness, motivational deficiencies...). I push it hard now, bc you never know when it could be taken away. Every WOD is the opportunity of a lifetime.

GET SOME - GO AGAIN

# 39 Brian,

If you have a child, or wife (light weight of course) you can also have them sit on your back as you do push-ups.

41 yoa, 181 lbs.
CFw/u
Scaled to 85%,dl=230, bp=160,cl=115

25:15

Linda wants me to lose weight for her....
So many BBQ's, so little time....

Have a good day, all.

BW 210 lbs
Height 6'4"

Reps: 10-8-6-4-2
DL: 225 lbs
BP: 155 lbs
Clean: 95 lbs

Time: 24:50

JB (#41)... I just noticed that you're almost exactly the same size as I am. I'm going to use your times/loads to set my goals -- it's helpful to see what someone of a similar build is capable of and what I can aspire to. Thanks!

Im hittin this WOD in about an hour. Anyone know the appropriate size of barf bucket I should bring with me???

Great video!!

Paresh, it's good to see you didn't stop pushing yourself after leaving Boston. E-mail me your address so I can get you a t-shirt.

Stay Safe,
-Will

Great video!!

Paresh, it's good to see you didn't stop pushing yourself after leaving Boston. E-mail me your address so I can get you a t-shirt.

Stay Safe,
-Will

135 for all exercises.

22:25; Getting faster, will add more to deadlifts next time.

Good vid Steve Hb. Looks like you and fam are doing well.

SteveHB- Did you get any IV practice afterwards?

Klumpie- Nice air! See you soon.

"...any ideas for subs on the bench presses? "

Ring dips

I just KNEW this one was coming!!!

Newbie here!, What is the the three bar exercise? Thanks

29:50 for 185# DL, 185# bench & 95# squat clean...bwt 170#.

This was about 3 mins slower than last time, which at first was disappointing, but the big difference was I was doing full squat cleans vs. power cleans. Over the past month I finally learned how to do them properly.

I began reflecting whether doing 55 squat cleans vs. power cleans would add at least 3 mins to my time. If you define work as lifting a weight to a certain height, that hasn't changed. But if you ask your lungs and legs if more work is involved, the answer is obvious. Anyway I feel I'm getting a better workout with the full squat cleans, so that will be my new benchmark....

Ok I get it, but i only have 1 bar at home.

WU 1/2 mi walk on treadmill
WU BP 95# x 10
WU DL 115# X 10
WU with oly bar hang cleans and squats
WOD
BWT 150#
30:14
225# DL
150# BP
115# PC
Notes: partitioned DL and PC after first rd. Forearms are my vunerability with cleans. Good form on DL but not the best. Felt strong and cardio was a challenge.

29:29

BW 185

DL 205 - 110%
BP 170 - 92%
CL 115 - 62%

KRIKEE!!!!!

Now I have to ditch work in the middle of the day in order to procure 3 bars at the club!

Not that CF needs anymore accolades but I just have to say I am SO glad I found out about you guys. This has really been a life changing experience! Ive already recruited 3 other friends into the madness. Its like selling heroine, the first ones free because I know you will be back.

bw:148

bp/dl/cl
150/205/115

14:18-I hate you Linda.

#41 JB: That's Lynn*E*
Penance is Tabata Handstand Pushups for every misspelling. 3 rounds for you...

That was one good workout....exhausted.

Bench 225lbs sets 10-4 ...245lbs set #3 ...275lbs set #2 ...225lbs last set

Deadlift 340lbs

Cleans 170lbs on first set. Bad Bad Bad technique. ...155lbs sets 9-1, alot better on technique but still needs works.

"Linda" Not up to BW yet. But need more wt on all three next time, just a bit light on DL/Clean, way light on BP.
DL 135
BP 115
Clean 95

44:24

Still nursing a sore lower back from the DL, heavy, last week. So sub'd a 4.5 mile run and then CF Warm-up x 3.

Run in 31:32

Subbed squats for deads , This was the first time for Linda- great workout- keep it coming!

squats 165lb
bench 135 lb
clean 105 lb

31:35 BW 154

Deadlift: 115lb
BenchPress: 1st set 75lb, 9-1: 65lb
Clean: 45lb full squat clean. Bit light, next time up weight on cleans.

Time: 24:35

This is the first lifting workout I've done in years, and I got ran like a rental car. Curse my skinny legs!

bwt 200

DL 110
BP 200
Clean 95

54 yo
BW 180

Row 5 min
CFWU 3 X 10

Linda: DL-130/BP-85/CL-55 (2 27-1/2 DB's)

11:40

My back was killing me after yesterday's workout. Why do BW squats stress my back? After today's woriout, it is really killing me. At least I am not aging gracefully.

BW 175
Scaled to 75% or so
DL 185lbs
BP 135lbs (could have used more)
Clean 95lbs
31 minutes with only two bars (stalled some to swith weights)

#45...Mike, lets do it...GAME ON. (also its funny bc my CF partner is 5'6" 175# and built like a bowling ball, so I get creamed everytime we do Bodyweight anything. But it keeps you motivated).

#61...Lynne! My apologies! How about I redline "Linda" today + 1 mile (hard run) + Wake up at 4AM tommorow and sit in an airplane seat while my body throbs for 6 hours? Fair???

ps...Anybody have a video of Tabata HSPU? Now THAT is just plain sick.

cfwu x2, then:

actual bwt:75kg
DL:90kg
BP:70kg
Cl:45kg

32 minutes

crossfit@rawc.org

Age:42, Wt:177

DL/BP/CL = 205/175/105 = 116%/99%/59% of BWT in 26:24 (18% time improvement)
Last time it was:
DL/BP/CL = 185/165/95 = 106%/94%/54% of BWT in 32:34

I used a hex bar for the deadlifts, and it really felt a lot safer of a lift than the normal deadlifts. The weights for the DL and the BP weren't a problem at all, so next time I should probably go up in weight, especially with the DL. The CL weight was where I felt the weakest. I strained a muscle under my right shoulder blade in the set of 9, but that was probably due to an inadequate warmup.

I had my first comment about my CF workout today. An older gentleman watched me dripping sweat during my workout, and then approached me and asked me what I was going to do after my workout. I don't think he was asking me out or hitting on me, but rather, he thought I'd be too tired to do any work afterwards.

30:15

Bwt 200lbs, 5'10"
Scaled on the all the weights. Did 3's twice. Wiped out. Rotator cuff is still tender.

225 DL
135 BP
95 CL

Good Birthday Workout. Thanks Coach.

Bwt 185
~85% rx'd, started out at 90% for first 2 rnds
BP: 155#
DL: 225#
CL: 115#
26:42

CrossFit warmup

"Linda"

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

Deadlift: 1 1/2 body weight (135#)
Bench press: body weight (95#)
Clean: 3/4 body weight (45#)

Time: 21:49

Did 3 different bars of death

Bw 185
185 bp
225 back squat
95 power snatch

24:58

26:30 - "Linda" - 10-9-8-7-6-5-4-3-2-1 reps of the triplet:
DL 135#, Bench 115#, Clean 65#
Bwt 215#, Age 40, 18th WOD
6 MU assist -60#

had to scale back on bench by 20 lbs (155#) and did the same weight for deadlift and cleans 135# (because of lack of bars). Of course was too light on the deadlift.

Does it seem out of wack that I have to scale back 20lbs (155#) but can easily power clean (135#) with good form? Body weight 175.

Is anyone else like this?

#70 JB...I'll let you off the hook this time IF you're taller than 5'10", heavier than 180#, AND are sitting in the middle of the row on the plane with a 300pounder on each side of you!

Lynne

Yesterdays WO:
C&J 225x15: 15:00 even. 5 sets of three.
OHS 5x3@135 form work.

Started out to attempt a "Super-Grace," but then after 15 reps was pooped.

Linda later.

Guy came up to me when I was still warming up, asked how many sets I had left. With a straight face I replied: "I don't know? 15 or 20 more sets?"

In actuality it was only 10 sets, but I didn't know how long I was gonna be there.

bw 195

DL 280
BP 195
Clean 145

48:30

I have been following crossfit during the week, a powerlifting max cycle on the weekend (bench, partial deadlift, squat). I am maxing this sunday - good idea to do this workout? I thought maybe hang snatch, push press, clean? Any suggestions would be welcome!

Decided to reacquaint(sp?) myself with KBs. Did the following:

CFWUx2:
OHS
Pullup
Pushup
Situp
Back Ext

Muscle Up Drills:
Hollow on Rings 3x20s
Ring Dips x 5,3,3
Muscle Up Transitions x 5,4,3,2,1

KB Workout:
24k Cleans 5/side
Dbl 20k Press x 4
16k Windmill x 3/side
16k TGU x 2/side
Dbl 12k Situp x 1
3 rounds in 30:06

It's been a while since I've done KB work so I took very deliberate breaks between exercises.

13:43 - pair of 72# kbs off blocks for deadlifts, ring dips and 75# loose packed sandbag cleans from the floor.

Much harder than the regular barred Linda.

120lbs for each exercise
21:43
it's a hot one in jersey today

Steve HB

Thanks. I was hoping someone had figured a secret way to make PVC pull-up bars. :)

BW 210

I did a version of the 3 bars of death on the rest day. I'm such a tool.

Rowed 1000m
CFWU 2 rounds, 10 reps on all

Power Clean-105lbs (broken 10-9) (unbroken 8-4)
Bench-165 lbs unbroken 10-4
Dead Lift-185lbs (broken 10-8) (unbroken 7-4)

Had to stop after finishing the 4 rep level due to time (not sure if I would have fisished anyway).

My form sucks and is likely dangerous to my long term health. Is ther anyone in the Raleigh NC area (or Long Island NY where I travel too a lot) able to coach me on the Oly lifts?

I would love to post my results, but I am glued to my TV, worried about my friends called up from the reserves to defend our northern border. I would be most obliged if I could just ask this community to send positive thoughts to my brothers in green manning a post or patrolling in unfriendly territory, ensuring my safety as I write this. Thank you all.

Bwt 165
Today's wgts deadlift 185, bench 125, clean 95 all 75% of suggested. Time 30:25. This may be alittle off a couple times I forgot which set I was on so I did the larger. So may have done sets of 8 and 6 twice. I was getting many strange looks and emptied out the weight room. There were five 5 others when I started and I was all alone when I finished, I may have scared the hell out of them. It was great alone since then I didn't need to stifle my grunts so as to not look like the guy screaming more to attract attention to how much he is lifting. Did 400m repeats afterwards in hope that my effort a couple days ago was a fluke. It wasn't I'm still old and slow. But, atleast I know my measurements in the back alley behind my gym are accurate. Rambling will now stop have a great day Jim

Linda scaled, This is my second time with Linda

BW 138 Age 23
25:19

DL 95# Last time averaged 81#
BP 55# Last time averaged 49#
CL 45# Same

Getting stronger... I think I've put on 3-5# of muscle, I'm about the same size, but I weigh 3 pounds more than I did five weeks ago when I started Crossfit.

This workout is insane!

DL- 295
BENCH- 190
Olympic Clean- 155
29:32

Took everything I had.

Time: 22:20

75% of RX weight

Avg HR: 183
Max HR: 193

This was my very first crossfit workout at the first of June - I took off over 12 minutes of time.

bw 196

dl 295, bp 205, cl 145

34:30(pr)

BW 208 Age 34

DL 312
BP 208
CL 155 (on Smith) to keep balance and deep squat

So let me calculate this
312 X 55reps = 17160 lbs
208 X 55reps = 11440
155 X 55reps = 8525
= 37125 lbs = 18.56 tons !!!

Maybe that is why I am hurting so bad !!!!

40 mins to complete

Ouch, tweaked the back on the deadlifts in round 3 and had to stop. Heading for the jacuzzi. Have fun everyone.

BW 170
Age 33

Subbed 120% BW for dead lift(up from 110% last time); will up to 135% next time on the way to 150%...maintaining good form, though.

Bench Press 170 (not broken!!)
Dead Lift 205 (broken 4th, 5th sets)
Cleans 135 (broken 2nd, 3rd sets)

17:30

The person under 13:00 is sick...very VERY SICK.

Oh, God, do I hate Linda. Let me count the ways...1,2,3,4,5,6,...

I hate this workout SO MUCH that I remember everytime I've done it. The memory is seared into my mind.

Well, this time I gave Linda all she could handle. Ok, she gave me more than I could handle, but this is about me, not her.

CFWUx3
BW 222

DL: 295
BP: 205
CL: 155

1:40...that time sucks, but I wasn't going to quit! Maybe I should just lose some weight...

Thanks, Coach!

-Dennis

Holy Lord that was hard. I mean really. I normally don't mind being a bigger guy. At 6'4", 225 with about 12% BF, I do okay here usually, but this really, really kicked me in the can. I had to sub lighter DB power cleans for regular cleans; otherwise it just wasn't happening. And due to the fact that I had only one bar, I had to use DBs for bench as well.

Here goes:
BW: 225
DL: 345 lbs
BP: 200 lbs (1oo lb DBs)
PC: 120 lbs (6o lb DBs)

30:32

After round one I seriously contemplated doing something far less painful, but I trudged through nonetheless. This workout was terribly humbling.

Did Deads yesterday, so I sub'd the following:

Reps 10-9-8-7-6-5-4-3-2-1

Bodyweight Bench (185 lbs)
Hang Clean to Push Press (115 lbs)

26:14

My first date with Linda. She spanked me for an embarassing 43:10.
bwt 160

dl 120
bp 160
cl 120

I'm on vacation and currently working out in a friends basement while he's at work. Didn't have the weights available for the 240 on the DL bar so I used the same bar that I prepped for the cleans and just did 10 reps the whole way thru instead of changing the bar every time. Hope that's not cheating. I'm drooling tired anyways.

Ugh.
Scaled wod.
Bw 220.
Age 37.
Dl - 135; bp - 115; c - 95.
Panting, sweating, grunting, then cursing when I realised I did not set my stopwatch!

About 30 m.

Still playing around with Linda...
tried "Even Linda" today:
***10-8-6-4-2*** reps of the triplet:
bwt=185#
Deadlift: 1 1/2 body weight (280#)
Bench press: body weight (185#)
Clean: 3/4 body weight (135#)
TOTAL TIME=19:19 (I was shooting for 17min ~1/2 my Linda time)
6/7/06 I did Linda Lite (1.2x dead; 0.8x bench; 0.6x clean) in 24:05
full Linda on 4/12/06=35:04

40 min, slower than last time
95 dl
145 bp
95 cl
Form still atrocious on DL & CL. Need to get with someone who knows what they're doing.

bw:190
As rx'd (Bp 190, DL 285, Cl 135) --> 35 min.
I hate sucking at bench press!
I love Linda.

BWT: 175 lbs.
Bench press: 185 lbs.
Cleans: 135 lbs.
Dead lift: 275 lbs. for 10,9,8,7, then did 225 lbs. for the rest of the sets.

Dead lifts slowed me down a ton.

25:11

Age 35 BW 197

BP: 200 (100% BW)
DL: 200 (100% BW)
Cleans: 100 (50% BW)

21:24 (PR)

Linda likes to rip the skin off my thumbs and palms =)

Not happy, apparently the University of Michigan is not in fact "bigger, faster, stronger" since they have no "deadlifting stations" and built a gym over offices, bunch of morons.

I was at 12:48 starting the fifth set.
105/85/70 I am very irrate, since I was making good time, working with I feel the proper weight to push myself yet maintain proper form. bunch of morons.

275,185,135

26:06 as rx'ed, 10 minutes off my old time. I'm finally hittin' my stride with this one.

Bob-#55

You forget that to do full squat cleans you are not only moving the weight, but your body as well. But that is only part of the picture:

The total work done by the force of gravity is zero (initial and final positions and speeds are zero), but you have not done zero work.

Work is done by forces. When a force acts on an object over a certain distance, that force does work. The result of work done on an object changes the object's energy. The force you exerted to lift the object increased its energy; at the top of the lift, the weight had more potential energy than before you lifted it.

Additionally, because of the chemical processes that give our muscles the energy to move and friction, more exertion means more energy needed, some of which becomes waste heat (that's the reason we get hot when we work out).
The net result, of course, is me lying on the floor after the three bars of death, usually after having to puke.

Aren't all the things in creation amazing?! Sometimes we don't realize how complex our bodies are and how we are so well-designed to do the 'mundane' things in our lives like exercise.

BW: 128
Age: 49

DL, BP, C = 95, 65, 45 pounds

Time: 31:15

Made enemies in pristine, sweet-smelling gym. Hogged bar, clanked plates making all those changes, grunted, and rained sweat. Walked out in high heels with a smile.

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

Almost as rx'd (body weight 172#);

DL's @255 for the first 15 then @235 for remainder,

Bench @170#

Cleans @125#

Start to finish (including the whining) -1:05:48-No blasting here today, time was limited had to prepare for work.

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

DEAR GOD.
As Rx'd

BW 165#
Dead Lift-250
Bench -165
Clean -125
Time 29:57

Did a little Linda.
bodyweight 180
Deadlift 185
Bench 155
Clean 135
Felt Pukie sneaking up on me after I was finished.

this is insane but i love it
bwt 237
last time 29:35
deads 235
bp 235
squat clean 135
this time 29:11
deads 245
bp 240
squat clean 140
next time i am going to turn off the computer and whimper in the corner with my thumb in my mouth til the sun comes up and the the next wod is posted or as dj said a tether ball tournament sounds pretty tempting but may i suggest lawn darts instead

When Coach Burgener says jump, I guess people just listen.

I can't believe someone else didn't say it first.

Did Mary today, 9 rounds+ 5 hspu, 10 1leg-sq, 4 pullups
modifications:
hspu: partial rom after the first set,
1 legsq: down to 15"
pull-ups were OK.
In the evening I had a 1 hour horseriding lesson. Sweaty stuff when yoú're learning how to ride. Fun but hard work.
Tomorrow evening weightlifting so no Linda for me this time.
Have fun and live with passion.

This is my first time posting here, but have been doing the workouts regularly. For some sick reason this is my favorite of them all.

btw 179
last time 17:11
deads 170
bench 155
clean 70
this time 16:57
deads 180
bench 160
clean 85

looks like I can go up next time around. I think I taste blood!!!!

Just realized that I did power cleans, not "regular" cleans...

Probably makes a difference--assume a regular clean takesmore out of your legs because of the squatting. When we rowed in college, cleans we did were always what cf is calling power cleans...anyone know why? Seems to me the regular clean takes MORE power because it engages the legs twice every repetition.

#108

Where are you lifting at U of M? There's a few different places to lift there. Though I have never seen a platform of any kind barring the million they have for the football team.

#111 - Clare Elaine

Well done!

wu 8 min treadmill...

Linda = bloody hands
bwt.165
d/l 200#
bp 140#
powerclean 100#
10-9-8-7-6 etc. etc. etc
22.11.99
I wanted to do squat cleans but the gym I was in was kinda crowded so I resorted to powercleans..And yes people were staring at me like I was crazy..

Nearly the identical time and I did not check before the workout.

As Rx'd 35:19

BW 130
205 DL
135 Bench
105 Clean (had to use an odd 15kg short bar)

The difference is that this morning I rode 35 minutes of solo intervals then 5 hard spring laps (average speed 18 mph, top speed 36 mph) during a hard speed 2 hour ride.

I still love Linda.

Cheers,

Carl

BW165
DL250
B165
Squat Clean 125

41:54.98

1st time as prescribed.

WOD
CFWU x 10 reps per exercise, one round
Body weight-170
Deadlift-275
Bench Press-175
Power Clean-135

Total time: 30:00

30:14
BW 170lbs DL 70 kg, BP 50 kg, Power Cleans 70 lbs

bwt 155

Dead lift 230 all set unbroken

Bench 150,
someone changed the weight on me in sets 9 and 8, didn't figure it out until set 7. 9 and 8 were done at 130. I just thought that I was rockin

cleans 95 for sets 10-6, hanging cleans on set 10, then switched to 100 because some one snagged my bar and there was a fixed barbell at that weight need to get this one up to 115, but that was to heavy today.

total time 27:14

Bwt. 220 lbs.
Age 47

34:33
D/L 250
BP 220
CL 135
Great WOD! Down 5 minutes from last time. Been partaking in Crossfit since Jan.5, 2006 and have yet to miss one. Bwt. down from 239 to 220. Can't sing enough praise about the progam. Thanks Coach!

BW:180

DL: 225 (BW x 1.25)
BP: 185
CL: 135

33:36

Side question: I got warned at my gym for the weights making too much noise when I lowered then from the deadlift. The "gym" (a Gold's Gym, by the way) doesn't have rubber plates, or an oly-platform, so use the metal plates. My question is: aside from the noise complaint, is it okay that the weights make that much noise when you lower then from a deadlift or should you be "resting" them back on the ground, like they asked?

I had to do the "Six Dumbells of Death" today.

Bodyweight 175 lbs.

Bench: 75lbs x 2
Deadlift: 75lbs x 2
Hang Squat Clean: 40lbs x 2

Time: 25 min. Not so great, but it was all I had today.

p.s: 75 lbs was all they had at this gym. :(

bw 190
dl 285
bp 190
pc 145

today 28:10/last 27:11

225 lbs bwt 36 yo male
dl 315(1st set) then 275
bp 185lbs
clean 135 lbs
only got 1/2 way thru the 7 round and quit
crushed me to the core
time around 30 minutes

BW 150
DL 205
BP 150
CL 115

Need to increase DL weights, but increased since last time and also cleans. Decided to increase weights vs. doing it quicker

Time 1:04:24

WOD: Linda - 27:15 with following:
DL 205
BP 145
CL 135 (power CL's)
Last Linda was 19:51 w/
DL 265
BP 135
CL 87 (deep squat CL's)
BWT= 175

23:40

"Linda"

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

135lb Deadlift
135lb Bench
90lb (45lb dumbells) Clean

Tried to start with 155lb and completed first set that way, but it was too much for DL and hard to move to bench in my gym basement.

bwt 178#
185#dl
135#bp
115#clean

15:09.1
PR.

Time to move up in DL and maybe BP. Still sick. Maybe next time. Yee haw!

What is the official source of the Painstorm workouts? Are they chronicled somewhere?

bw: 225

Dead: 335
bp: 225
clean: 185

Not a good time. Stayed at this weight. yet another workout for smaller people.

24:20

Terrible effort. 5 minutes slower than last time. I did increase to 245 dl, 165 bench and 135 cleans for the first set of 10. I felt like I was going to hurt myself so I went back to 225/155/95 for the rest of the way. Still, felt like I was slow moving today.

DL 225,225,245,265,275,275,275,285,285,295
C 135,135,135,135,135,135,140,140,140,140
B 205
48:00

BW-200
DL-300
BP-200
PC-150 (Hang cleans)

27:35, last time was 48:29. All sets unbroken except BP (6=4+2,5=4+1,4=3+1,3=2+1)

I've never been man enough for Linda. I got through the 6 round and thought I was going to die.

Day behind...Cindy, results posted ystd.12rounds +5 +10

28 y/o 170 lb 5’10” approx 12% bf
CFWU x 1, Deadlift 45lbs x 5, Benchpress 95lbs x 10, Clean 45lbs x 5

Scaled “Linda”
Deadlift: 95lbs: 10 – 9 – 8 – 7 - 6
Bench press: body weight @ 170lbs: 2,3,4,1 – 6,3 – 6,2 – 7 - 6
Clean: 55lbs: 10 – 9 – 8 – 7 – 6
Time: 48:57

Did one more round (the 6 rep round) than 060607 in which I only went from the 10 rep round to the 7 rep round, although time was 3-4 minutes longer this time. Only have one bar so time includes change over after each set. Felt good today!

LINDA IS A FINE WOMAN. She gently but firmly pointed out my weaknesses, then promised me that she would always be there to help me work on them. Offered me a helping of humble-pie too.

BW 185#.

First 3 rounds (27 of 55 reps) used:
Deadlift: 275
DB Bench: 75's (150)
Squat Clean: 135
Last 7 rounds dropped DL to 225 and Clean to 89.

39:50

Gotta love Linda.

35 minutes of:
Bench: 150
Deadlift: 235
Cleans (they always kill me): I started off with 85 pounds on the barbell. Then switched to 40# dumbells in each hand.

Linda is a nasty girl.

bw 165#

dead- 258#
bench-185#
clean-126# (hang clean)

as rx'd 18min 29sec

Linda puts out!!

30.01 Did All Rounds

DL 111
Clean 111
BP 155
Got Very dizzy....92F in Gym

BW-175
Used 110 pounds for squat clean instead of 130, otherwise as Rx'd with 170 bench and 260 deadlift.

22 minutes flat, and the first time I actually laid down for a couple minutes to recover.

I got some today!

BW:310 lbs

Did 335 for DL
Did 320 for BP
Did 140 for Power Cleans

Finished in 1:15

First time doing the three bars. Felt good afterwards.

Only have one bar, so had some subs:
DL: as rxd, 119kg
weighted pushups for bench, started off with two bumper plates on my back but one kept sliding off. so one 15kg bumper after the first set-- way too light, though.
55lb KB cleans, rxd # each side.
36:20 still hurt, even though I think the subs were easier than the real thing.

BW=185
Completed rounds 10,9,8,7,6 as rxed.
After 55 mins, DNF. 1 round better than last time.

BW 220

DL 225
BP 185
PC 135

23:57. all unbroken sets. last time was 38:02. i prob could have gone heavier on DL's but wanted to keep a good pace.

"Linda" as written... 36:28.53

BW 165
DL 250
BP 165
CL 125 (squat cleans)
40:46.03 last time
I love the way Linda turns chalk into spackle;)

age 16 bw 160

deadlift:185(115% bw)
bench press:135(84% bw)
cleans:85(53% bw)

total time: 22:49

i probably lost about 5 lbs during this workout. hopefully next time i hope i will be able to do this as rx'd, NOT curl up in a corner and suck my thumb COACH BRIAN!

BW 175
DL 225
BP 175
PC 90 (More of a hang clean)

Today I didn't warm up enough and ended up tweaking my back on the first round of deadlifts. I tried to keep going by by the time I got to round 6 I couldn't go on. Did round 10,9,8,and 7 in around 30 min. That is a slower pace than last time which really bugs me. But on the plus side I did the bench on a regular bench not the smith machine like I had been doing.

DROPPED 8 MINs offf my work outs...sickk!!!

Weights increased except bench which should have since i did it with ease but oh well I am one step closer to the recommneded weights....which proves crossfit works!

DL - 245
BP - 155 ( should have done more)
PC - 115

Even though I weight 180lbs that is still awesoem considering I dropped 8 minutes off my time and I am spent! Cant wait for tomorrow!

Team UB Xfitt

oops forgot my time
20:48!!

skipped today....it's a long story blah

as rx'd: bw 175
dead lift 275
bench 185
clean 135

time: 24:16

Deadlift- 205 lbs
Bench press- 160 lbs
Power cleans- 50 Kg

23:04 min

First time with Linda and I have to say she's the worst/best one ever.

BW: 230
Age: 30
DL/BP/CL
275/185/155 first set only relized "this isint happening"
225/185/135 remining nine sets
time 47:16

"Diane"

BW 165
DL 165
BP 155
CL 115

Time-20:18

3 minute improvement - still not storming through, unless we're referring to the sweat.

BW went up to 180 (from 175) over the past week. Didn't even see it coming! I increased BP to 185. Kept the same weight for DL and cleans. I was excited to get my cleans up to 3/4 my weight last time. Oh well, I now have some more to work on along with getting my DLs up. Will it ever end? I love it!!!

BP:185
DL:232 (weird bar set up I know)
Cleans:130

Time: 25:46

DNF. Back twinge during second set of DL's and called it a day.

Chris 'the Duck' - 26 y/o 175 lb bird DL - 205; Shoulder Press - 135; Clean - 135

20:30

Garry 'the Wolf' - 25 y/o 180 lb DL - 250; Shoulder Press - 135; Clean - 135

11:20

BW: 171

Time: 37.38 minutes

DL: 185; BP: 170; Clean: 135

cfwu x 2 bw 180#
wod 58:48 only 2 bars but needed the break during the plate change anyway. S Fla humdity
dl's 245
bp's 145
pc's 115

26 yoa
bwt: 200 lb
time: 42 min (wall clock)
dl: 225, bp: 200, pc: 135
swapping plates between dl and pc kills time

My gym only has two bars, so I decided to do something different:

Tabata rowing (for calories per round):
9-9-8-9-7-7-8-8, total of 65. Next time I'll aim for 70.

Since I was wearing a Stanford t-shirt, a woman asked my dad, who had been yelling 'stop' and 'go', if I rowed FOR Stanford. Had to laugh at that.

Clean 135lbs 10 times.
Clean and Jerk 135lbs 4 times.

Then I worked on handstand balance against the wall twice. Able to do 1 handstand pushup each time. Unfortunately I am a big person... so there was a lot of blood rushing to my head. This was the limiting factor (well, and balance).

Pullups to failure: 15 palms away, no kip, full ROM.

Not super great, but I was pleased. Plus I helped my dad learn some new exercises: arnold press, clean, push press etc.

Bodyweight 84.5 kg
Two bars

62.5 deadlift
50 bench
40 clean

situps when alternating from clean with training partner

Don't have access to 3 bars.

Did yesterday's WOD today.

Cindy: 14 rounds + 5 pullups, 8 pushups
Last Cindy: 11 rounds + 5 pullups

Biggest difference was knowing what a jumping pullup really is. I do my pullups on rings, and when they're out of reach, it's a bit slower to do "jumping pullups" with the rings moving around from the last rep.

Pushups are very much a limiter, but at least they weren't broken this time until the 4th round, and at no point did I have to resort to "knee" pushups. After they were broken, I consistenly did the 10 pushups in sets of 5,2,2,1.

Only felt the squats in the last 2 rounds.

BW: 166lb

As rx'd:

Dealift 250lb
Bench 165lb
Clean 125lb

25:50

BW=200
HT=6'2"

Overall time approx. 50 mins....had to do the ladder one exercise at a time cause the gym was packed...did cleans with 65lbs...still working on my form (back is a little sore tonite)...did bench at BW=200 until 6reps, where I failed and had to lower the weight to 175. Then substituted seated rows for dead lifts at setting #8...which I'm not sure how heavy it is but it was tough.

bw: 155
bp/155,dl/225,cl/115
time:24:30

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

J-185 Lbs
DL 185 x10 155 lbs for the rest
BP 155 x10,9,8 145 lbs for the rest
Cleans 60 lbs for all

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

52:54
BW-175
BP-165/CL-115/DL-185
About :45 slower than last time, but moved up 10#'s in BP, and 30#'s in DL. Also had to change weight for each exercise this time which probably cost me more than the :45. I used the same weight for BP and DL last time.

I like the music.......

I'm a WOD behind. Did Cindi. Only got 16 rounds: 2 less than last time. I'm just beat today.

This is an article in today's NY Times. It doesn't mention CrossFit, but I think the idea of having personal attention and feedback partly explains the popularity of CrossFit.

http://www.nytimes.com/2006/07/13/fashion/thursdaystyles/13fitness.html?_r=1&oref=slogin

2500 meter row warmup, then a scaled down version with dumbells 100/75/75 for rounds of 10-9-8-7-6-5-4-3-2-1, then one mile cooldown run. Linda part of workout was 25 minutes.

Note: doing this in the small exercise of room of a business hotel clears it out in short order ;-)

It was 90+ degrees and 90% humidity in my garage this evening so I scaled my weights back a little. Weight-205, Bench-185, Cleans-145, TBDL-285 in 30:31. (41 yoa)

Steve:
sub'd DB for all 3
2x45# for deadlift
2x40# for bench
2x25# for cleans
37:40

Limited time.

Only did first 5 rounds in 25 minutes or so. Same poundange as last time.

BW:300

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

deadlift: 275 (up 75 lbs fr last time)
bench: 205 (up 20 lbs fr last time)
hang clean: 135
time: 35:47 (7 mins MORE than last time)

bw 175, time 41:30
bench 175 (100% bw)
deadlift 255 (146% bw), dropped to 225 (129% bw)at round number 5
cleans 135 (77% bw)

1 mile 7 mins and change

Half-Linda - 7:06
-----------------
10-8-6-4-2

115 Dead
80 Bench
60 Clean

1 mile, easy jog

7:36 on that Half-Linda

bwt-205#
ONLY HAD ONE BAR:
DL: BENCH: CLEAN:
10-225# -205# -135#
09-245# -205# -135#
08-255# -205# -135#
07-265# -205# -135#
06-275# -205# -135#
05-285# -205# -145#
04-295# -225# -155#
03-305# -245# -155#
02-315# -245# -155#
01-315# -275# -155#
15:05 33:00 52:22
-BACK HAS REALLY BEEN BOTHERING ME LATELY. I HAD TO START LIGHT AND WORK UP. STILL A VERY TOUGH WOD.

Heh, good idea. I'm gonna do a half-Linda too!

BW- 200
DL- 305
BP- 205
CL- 145

51:52
9 min better than last time. Still only have 2 bars so changing the weight from dl to cl is a workout in and of itself.

9:18 as rx'd
bw = 150#

bw 150, time 31:13
bench 155 (103%bw)
deadlift 205 (137%bw) dropped to 185 (123%bw)at round of 6's and dropped to 165 (115%bw) at round of 4's
cleans 115 (77%) dropped to 95 (64%bw) at round of 5's

Ian #89--you got it!!! Koach v'ahavah...

I can't decide whether I love Linda or hate her. This is my third date, and she owns me, one way or the other.

Dan: age 38, bwt 251

Used 250# for the DL, 165# for BP and 125# for (power) cleans. That's two thirds of prescribed weights. Time was 33:48. Last Linda (6/7/06) was 32:36, so I lost 1:12, but had added 10# to the DL's, and 5# to each of the others, and the temp in my home gym was about 15 degrees hotter. I'll call it even. Golly.

G'night, CF, and thanks again.

OH MY!!!!
legs are still sore from Cindy...
205lbs 47yrs old Swam 3200m this evening then

LINDA

Deadlift 205
Bench 185
cleans 60 [still working on technique]

Why do i get the feeling tomorrows gonna really hurt? please don't be a 10 K run, or the filthy fifty.

ratt
' Before enlightenment: chop wood, carry water.
After enlightenment: chop wood, carry water.'

225# Dead Lift
115# Clean
135# Bench Press

Body weight is 180# am working my way up to lifting my bodyweight.

Team Emerald Coast

lowered weight to half for safety concerns
upped reps from 10 to 15

120 reps of each exercise

Joe: 25:17

Anabel: 22:53

Joey: 17:50

forgot to put my time 20:42.
did sets of 10, 8, 6, 4, 2.

42 yrs, bw = 188

deadlift = 185
bench = 185
cleans = 95

31:11

approx, 90 secs better than last time

BW 200
36 yrs.

~ 41 minutes
Deadlift 275
Bench 185
Power Clean 135 10,9,8 then 155 7 - 1

Bench and Deadlift below Rx'd

Age 50/BW 240#
Deadlift and bench @ 200#
Upped cleans to 115# 29:54
Knocked almost 25 seconds off last LINDA and that was with 65# cleans.

BW 164
41 yrs
Deadlift = 95
Bench = 65
Cleans = 30

First time. 12:00

Tiring day today, starting with 2h of yoga, then moving on to about 400 feet of hard (for me) climbing, sandwiched with a little hiking. Then home to rest and on to take over the gym with Linda...let's compare results to last time:

6/07 7/13
BW 138 BW 131
DL 70 (51%) DL 80 (61%)
BP 75 (54%) BP 85 (65%)
CL 45 (33%) CL 55 (42%)
Time 28 min Time 26:39

It's going to be a while before I'm up to as RX'd, but you can bet I'm happy with this one! Good thing all I have on tap for tomorrow is yoga, CF and washing dishes. To be honest, I'm worried about the dishes.

I don't have the gear needed to go this one, did Lynne instead.

Group Moffett

4 rounds for time:

Run 400meters
Pushups, 25 reps

Total time 18:00:78

Everyone was sore from yesterday's workout, but struggled through it.

Am a day behind on my work outs,did "mary today with a 1 mile run 12 rounds of mary in 20 min.I seem to be always a day behind but at least I'm trying to catch up!Loveing life the cross fit way!!!!!!!!!!!!!!!

where is the wod for FRI 14 JUL?

Seriously, how can I sleep without knowing what tomorrow's punnishment is?

I turn 41 tomorrow...what an early b-day present this was!

BW- 182
DL- 275
BP- 185
C- 135
As Rx'd- 30:22.
Probably could have been faster but I was yappin a lot with a buddy...

OUCH!!!

Deadlifts 165 pds
cleans 115 pds
bench 115 pds

did 10, 9, 8, 7, 6.........in 100 degree weather after 23 minutes I forgot who I was and what I was doing, that and the huge headache coupled with the paleo lunch climbing up my throat caused me to stop. Have to pace myself

Deadlift: 145
Bench: 155
Clean: 95

Decent form on deads and clean. Should get better before I increase weight.

32:05

BW: 200

CL: 135#
BP: 185#
DL: 185# (first set was 225#, but couldn't maintain a good speed)

~30:00 (forgot my watch but it is with in a few seconds)

Might try to get my time down a bit then go up to Rx'd weight in everything but DL's. Maybe try 225# again next time. I was proud though, this was the best effort I had on this WOD.

49 mins.
BWT 195, 225# DL, 185# BP, 115# CL (power cleans)
Tight & fatigued from 3 WOD's in last 2 days, combined w/ recuperation from 3 weeks of sickness/vacation. Didn't really want Linda to pop up now, but trying to get back into the swing. Should've gone a little lighter for now.

21.39

BW 70kg
Subs
100kg DL
60kg Bench Press Narrow Grip
45kg Squat Clean

As Rx'd - 38:28

BW 185#

275# dl
185# bp
135# cl

Hard as Hell

Linda light
I think my deadlift was 24 lbs
dumbbell bench press with two 2lb-ers
clean 16 lbs
10-8-6-4-2
Only took 13 minutes, I think
plus a 400m 2 minute rowing warmup
these numbers might be off, i'm drinking non-zone-friendly wine :)

Hands are still sore from Linda, I guess I could not type yesterday, the average speed on the sprints was 28 and top speed 36. Man Linda wears you out.

Gerrick-
Bw = 238lbs
deadlift = 143lbs
bench press = 132lbs
clean = 75lbs
25mins 30secs

Edmund-
Bw = 145lbs
deadlift = 132lbs
bench press = 110lbs
clean = 55lbs
23mins 1sec

we're still trying to find our strength.
damn this lady was hard to be with.

two ten pounders even

Today was our 2nd day for crossfit. Lovin it so far, very different. My bw is 175, but my partner's is 205 so we decided to work out with his bw yesterday.

Bw = 205
BP = 205
DL = 305
Clean = 155

Sets 10,9,8 were horrible, but the thought of it getting easier was motivation. Finished in about 49 min. but lower back is really payin for it today. May have to skip todays workout of the 800 meter runs and back extensions, looking to do the rest days exercise of stagnant pushup with 45# on back. Crossfit is just what I need to get in the shape I want, Thanks.

Went light. BW: 225

DL: 155
BP: 155
Clean: 95

30:37

age 41
bwt 230

dl: 135
bp: 95
cl: 65

16:30

BW 215

DL 260
Incline Press 195
PC 150

Time 35.35

48 160# 6.02
First time completing Linda (even tho scaled down)
DL 165 BP 125 HSC 65 Total time: 26:45

BWT – 250
Last time This Time
39:23 (10-4) 43:09 (10-5)
DL – 335(134%) 375(150%)
BP – 225(90%) 245(98%)
CL – 135(54%) 155(62%)
BP unbroken DL and CL REALLY broken. Must get over the mental block and finish the last few sets next time...will use the same wt.

UGH! Tried to do 50% scaling, got in 2 reps of DLs, tried again, 1 rep, reduced weight by 20 lb, tried again, felt something pull in my left quad. I don't think I am ready for this one. Will get it next time.

mod: two bars and two dumbbells of death
185 dl, 135 bp, 2x30lb db cleans
time: 25:09 close to last time this one came up, still in my first week after leave! glad this one's over

Bodyweight = 185

DL = 225 (120%)
BP = 190 (100%)
Clean = 95 (50%)
31 minutes

BP broken sets at 7 and 6, unbroken for DL and Clean.

skipped this work out of the day. It doesn't feel good. I going to try to make it up later but I had a wrestling tournament coming up and didn't want my body to be that drain, which the three bars of death can do.

CFWU 3 rounds

50:00
BWT 202.5
135#, 135#, 85#

That was just cruel!

Nick

HT=5'6"
Age=24

Overall time approx. 30 mins
Followed the ladder from 10-1 consistently with the following substitutions.

For each dead lift I substituted double the amount on the row machine.
Bench pressed 90 lbs. for 10-6 reps and then 80 lbs for 5-1 reps
For each clean, I substituted pull-ups with 110 resistance.
Great workout, much harder than you think. If I was more comfortable doing the lifting alone, I would have but, I am not there yet.

51 y/o, 150lbs.

27:45 (9 min. improvement over last time)
DL:150
BP:125
CL:75

Will up the weights next time.

WOD #8
BW = 195
DL-290#, BP-195#, CL-145#

(18+30)JR + CFWU(kip)x2

10: 95, 95, 65
9: 115, 115, 65
8: 135, 130, 95
7: 145, 135, 95
6: 155, 155, 95
5: 165, 170, 95
4: 185, 185 failed and could not continue.
Time 1:20:00 (~1/3 to re-rack eats away at you, but still a looong way to WOD)
Need coaching on clean...

BW 205
Bench 10-4/205,3/210,2-1/225
Deadlift 225,225,245,255,275,285,295,295,305,315
Power Cleans 10-4/95,115,125,130,135,145,155
Cleans 3-1/135,145,155

59:00

Deadlift, 225 lbs.
Dumbell Bench Press, 50 lb. ea.
Cleans, 100 lbs.

25'54"

BW 155

Deadlifts: 235 (Broken sets)
Bench Press: 155 as RX'ed, no broken sets

Cleans: Attempted some powerclean but ended up using 35lb dumbells :/ bad bad clean day -- back was acting up.

Got through first 2 rounds and pulled a muscle in my lower back during 3rd round of deadlifts. Like a dumb@$$, I wasn't concentrating on what I was doing and must have leaned over too much with the bar out in front of me instead of travelling straight up and down. Back to square one...

CFWUx2
Not ready for BW: 215, 145, 100
35:01

Most clean's were reasonable squat cleans, no power cleans.

BW = 195
Time = 45:21

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

5 minutes off of old time at same weights. Sad indeed.

BW: 195

DL: 225
BP: 195
Cleans: 95

Only did 10 through 6, then did the rest with just the bar as lower back was failing to the point I did not want to take risks.

24:50.

bwt - 150
age - 33

Modified Linda 10-8-6-4-2
bwt bench - 150lbs
80lb dumbbell deadlifts
70lb cleans (first time trying cleans)

8:39

Next all rx'd reps w/ 150/85/90
needed straps on db deadlifts

BW 205

Deadlift 295 lbs
Bench 205 lbs
Cleans 150 lbs 10X rest of the sets at 135 lbs

this kicked my butt after the first two sets i was done
time was at least 45 minutes i think but i was changing weights on the clean bar

Shout out to the 4id G5 planners crossfit team!!

BW:180

DL: 270
BP: 180
C: 135

Time: 32:27

120kg deadlift
2 x 26kg db bench
60kg cleans

22:04

Did this one in abbreviated and modified fashion to support recovery. Subbed pushups for Bench press, and stopped after first three triplets.
Sort of a 'single bar of discomfort' rather than 'three bars od death'.

Didn't bother timing it.

DL: 205
Pushups replace Bench press
Cleans at 135

bwt. 195

as rx'd 29:14

7/14
BWT: 244

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

Deadlift: 1 1/2 body weight: Sub 225 - weight 4 inches off ground
Bench press: body weight: Sub 185 - unbroken
Clean: 3/4 body weight: Sub 145 Power Clean

Set up three bars and storm through for time.

Time: 28:04

Below is the last time I did it

Deadlift: 1 1/2 body weight: Sub 225 - weight 4 inches off ground
Bench press: body weight: Sub 195 - broken after 9 rep
Clean: 3/4 body weight: Sub 135 Power Clean

Time: 35:35

Will up DL to 245-BP to 195-PC leave at 145
Felt strong today. BP seemed easy. Will keep doing DL off 4 inch box to protect the back.

--------------------------------------------------------------------------------

BW 190

Deadlift #155 All sets broken into 3's, 2's and 1's
BP #110 Unbroken
Clean #85 Sets broken until 6's.

45:00.

188 lbs

225 dl
160 bp
115 hang clean

35:16

started with full weight first two sets. Had to back off last 7 sets

BRUTAL

Not as Rx'd

44 yo BW 210
BP 185 up 10lbs from last time
DL 225 up 20lbs from last time
Clean w/squat 40lb DBs

34:00

Man, that F'n sucked....

Age: 25
BWt: 135

Deadlift: 135
Bench: 135
Clean: 95

Total time: ~1hr10mins (slow as hell)

Performed as Rx'd. Had to drop down in weight for the deadlift, since I'd never deadlifted in my life. Lost count on reps in the 5 or 6 range, so I probably did more than I needed to. Upped the weight on the bench to 165 for the last 3 sets. I'll be lucky if I can move tomorrow.

Age: 34, BWT: 174
Deadlift: 135
Bench: 135
Clean: 70
I still have a way to go, but I need to work on my deadlift form before I advance in weight.

BWT: 195
subbed hang power cleans
everything broken
BADLY!!!

DL 235
BP 195
CL 115

38:24

slowest time ever for this workout and had to back off the squat cleans and go for hang power cleans. really felt hard.

Had to scale the weight WAY back but still did it ... my quads were screaming after yesterday's 225 clean squats.

11m 35s

Deadlifts with 35lb dumb bells (70lb)
Bench Press with 25lb dumb bells (50lb)
Cleans with 20lb dumb bells (40lb)

Weak weight but a big improvement from last time when did all three exercises with 20lb dumb bells (40lb) at 10m 45s. Seeing an strength improvement but will be a long time before I can get to bodyweight (150lb)!!

BWT: 165#

Linda: 48:32 mins (still relatively slow, but...)

   DL: 205# = 1 1/4 BW
   BP: 165# = BW
   CL: 115# = 7/10 BW

Bottom Line - Compared to my first date with Linda on 6/7/06:

   1. Lifted over 2000# more
   2. 13 mins faster
   3. I'm 10# lighter

Thanks CrossFit!

BW: 130

26:39

DL: 165
BP: 100
CL: 65
(I just took 30lbs off of each lift)

Looking back, I probably should have taken a percentage off of each rather than 30lbs each. DL was a killer, while BP and CL were not difficult at all.

about 30:00- accidently stopped watch for a couple minutes (last time 33:40)
dl- 225 (last time-185)
bp- 185 (last time - 155)
clean - 155 (last time- 135)

26yo 200lbs

preface by saying i was very tired going in...
dl 225/bp 205/clean 135

much less than last time. still thought i was going to die

"Body Weight": 150 lbs.
Actual BW: 168 lbs.

Time: 18:35

bwt ~112
24:35 - Personal Worst, I believe
Trap bar D/L 165# (1.5x)
Ring dips + 8# (unk %)
Squat cleans 75# (68%)

Shoulder couldn't take any bench, and apparently the rest of me couldn't take the 85º/80% humidity!

bwt 175

deadlift 245
bench 175
power clean 130

24.15

3rd time doing Linda. First time all deadlifts were unbroken. Power cleans felt weaker though. I hate this workout, but I can't argue with the improvement. 1st 31.45, 2nd 28.30, now, 24.15. Will jack up deads to 1.5x bodyweight next time. The looks you get from the stud boys while doing it are worth the pain. Funny though, they never seem to want to do it with me...........

bw = 163
Linda, modified
time = 35:40

Subbed front squats for DL after first set b/c my form was horrible (first time doing these) and thought I'd hurt myself. Also dropped weight.

Fr Sqt = 115
BP = 165
Clean = 115

BW:180
DL: 225 lbs.
BP: 185 lbs.
Cleans: 135 lbs.

time: 16:36

BWT: 155
DL: 235
BP: no bench so subbed 3-1 pushups w/ rings (30, 27, 24, ..., 6, 3)
CL: 115
- 10 more lbs than last time on DL
33:00 (41:00 last time)
push ups with rings were much tougher than regular push ups

Well i really wussed out on this one, did a 10, 8,6 etc workout on reps it was a pathetic excuse but just wasnt into working out today. ya sad but true.

MAJ: K
BWT: 230

Dead lift 275
Bench press 230
Power Clean 170
55:00 I was smoked!!
I got alot comments about the work out I was doing.

Jake, keep it up maybe you bench as me one day. Brian.

BW 125

DL: was supposed to do 50kg (87% BW) and made a mistake, did 40kg on 1st 2 sets. anyway, did 50kg on next 8 sets with 10 extra reps to try and make up.

BP: 40kg (70% BW)

Clean 37.5kg (66% BW)

23:10

Last Linda was about 27:00.. got the DL weight bungled this round but I lasted longer...

43:26

BW = 156 lbs.

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

Deadlift: 157 pounds
Bench press: 157 pounds
Clean: 87 pounds

BW= 195
age = 49
DL- 285
BP- 190
Power CL - 145
41:57- within 5 lbs of the recommended weight on the DL and BP, equal on the clean. Now I just have to work on my time, and start adding some squat cleans.

Bw200
44 yr
DL 185
BP 155
Power Clean 105
26:37
This was after 5 mile hill run. Stick a fork in me, I'm done!

Increased reps and dropped weight. Equaled Rx'd weight in total effort lifted.

Instead of 55 reps of each (still broken into 10 descending sets though):
DL - 80 reps of 205#
BP - 59 reps of 185#
Clean - 73 reps of 115# Squat Cleans

Time 40:48

Last Linda with Rx'd weight but worse form - 43:37.

need to warm up for this one next time

First set: DL=205, Bench=150, Clean=105
Second set: Drop DL to 185, tweak back ouchh.

End with last 6 sets DL=105, Bench 150, clean broomstick...

wu=run 1 mile, few body weight squats. soar from yesterday's pistols and L-pu's

BW: 188

275 lbs. DL
Ring dips
55 lbs Dumbell squat cleans

27:27

First Linda with squat cleans. Talk about putting the breaks on; this mod alone added almost ten minutes to my previous PR...

BW=150.

DL-225 (Straight bar, no chalk, variety of grips.)
BP-150
SQ-115 (Taken from the ground each rep.)

36:42.

-D.

Just breaking into Crossfit. Not up to doing the WOD every day yet. Had to give this one a go but decided I wanted to be able to finish it so scaled Rx'd weights to 75%.

M 58yr 80kg

90kg DL
60kg BP
45kg CL

Sheez! Made it just under the half hour (29' 54"). Bench seemed trivial compared to the deadlifts and cleans. Will try at 90% Rx'd weights next time - oh, and I'm a wuss so will wear gloves next time too!

Ugh, did this yesterday and back is killing me today, but I guess 55 deadlifts will do that!

BW-125

Deadlift: 135lbsx10, 105lbsx9-1
Bench: 75 lbs
Clean: 45 lbs

Time: 25:00

Camp Liberty, Iraq

21:50, "one bar linda", 135#.
DL-Clean-Strict press (10-9-8-7-6-5-4-3-2-1)

This is slower than my last "one bar linda", but this time I did all strict press, instead on benching half/half like the last one.

Still smoked me.

BWT: 200
DL: 305
Bench: 205
Clean: 150
72:15