Yes!!!
I have been wanting to do this workout ever since I started CF.
Thank you!!!!!!
Tomorrow is going to hurt, can't wait.

My personal favorite

Coach and Crew,

GREAT VIDEO! Every affiliate should link that to their site!

Um yeah, I'm gonna have to ask you to have your TPS reports by Monday. Great thanks.

As I said before, I weigh too much to do pull-ups and other body weight lifts....does anyone have any suggestions for adjusting weight?? I am probably 25-30 pounds over weight.

Thanks...

Cheers! C.F. Family
Does anybody have a music mp3 for "Fight Gone Bad" Going on a trip- nobody to time me and I hate having to look at my watch every 30 seconds, affects my intensity.

Thanks

Toby #5:

Several ways to address this. First, foremost, and always, search and surf the message board. It contains an unbelievable amount of useful and pertinent info. Second, as a relative newcomer to CF remember that the first priority of scaling is safety. Don't let your ego or your competitiveness seduce you into over-extending and hurting yourself.

Having said that, there are three general ways to approach this:
1) Educated guess. Aim for a weight that will allow you to complete the WOD in 30-40 minutes.
2) Scale based on your 1 rep max. The Rx'd weights here represent 1/2 to 3/4 of the 1RM of the advanced to elite CF'ers, or more specifically the stronger CF'ers. Start off with 1/2 or your 1RM
3) Have you done a CF Total (CFT) yet? Do a search if not. On the message board now is a thread using your CFT as a % of the CFT of other athletes who resemble you in performance on strength-based WOD's. If your CFT is 60% of the CFT standard that most closely applies to you, scale Linda 60%.

Bottom line, if you feel you scaled it wrong this time around make sure you missed on the LIGHT side. Linda will visit again, rest assured. You're supposed to hurt after a WOD, not GET hurt.

Hope this helps and you enjoy your first date with Linda...

Oh crap, it was inevitable...

I just started crossfit on tuesday and i can tell this workout is going to hurt. I do love it so far though

Your crane style is no match for my Three Bars of Death!

#5 Toby,

For "scaled" pull-ups you could try:

1) use a work-out band and strap one end to your pull-up bar and the other under your feet; it will provide you some assistance in the pull-up until you can pull your body weight

2) do jumping pull-ups - jump up to do the pull-up, and concentrate on holding the negative coming down; pretty soon, you won't need to jump

Keep at it. It will come.

I'm looking to practice kipping pull-ups. However, the only bars I have access to are A) power rack bar, which in a dead hang the floor is about a foot from my bent knees and B) wall bar attached about a foot away from the wall. My grip isn't good enough to try any on flat surfaces (doorframes). My gym also has a pegboard, but the pegs would fly out with the momentum.

Any suggestions?

Tres Barres de Muerte.
Madre de Dios.
There is no "storming through" on this one, in my opinion. There is just surviving. I think this will be my first fully "as rx'd" attempt tomorrow. I believe I have always scaled some aspect of this, but not now.

Wondering what the song in the video was. It could help out for tommorows work out.

#12...I have the exact same situation...usually I just dead hang for as many as I can, then go to jumping...I have somewhat mastered the art of the "mini-kip" in that foot I have to work with, though...

Does it strike anyone else as disturbing that with all the snow having fallen this past week across the states, there are actually warnings against shoveling it from your driveway and sidewalks?

Not counting the old and injured, how poor has our national health become that shoveling a small amount of square feet of snow is a real concern. If anything, this is the kind of activity and workout that most people need. Am I simply too cynical or does anyone else hear what I am saying?

So much for someone's guess that this was "core week".

Note to self for tomorrow's workout: push self regarding intensity.

(no one told me I'd have to learn math formulas.... pain times sweat divided by gasping gulping for air plus the square root of pukie...)

Ok, I'm ready for the pain. First time with Linda.

That song is Party Til You Puke by Andrew W.K. That whole album (I Get Wet) is really good to workout to.

Appreciate ya Raul. Bring on Pukie!

That video rocks... educational and inspirational.

Hello C.F. Family

My first post and just wanted to say the video rocks...I was fortunate enough to be there in person. It was an invaluable weekend with Coach and Crew. Thanks Everyone!

Cant wait to see everyones faces at Bally tommorow when I do the workout...yeah

"All the adversity I've had in my life, all my troubles and obstacles, have strengthened me...You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you. "

Walt Disney

Tony,
I can't say it enough. Outstanding work with the videos!

That video is awesome and the message is really important. Lots of Crossfit detractors and even some practitioners don't understand yet that the real magic here is intensity. Nice work Tony and Coach

Three bars of death...my very first crossfit workout back in April. Get some.

Incredible video! Since getting certified in October I've been fortunate enough to start teaching CrossFit at my police department. This video will definitely make it's way into my lesson plan for the next class.

Coach, you have an amazing gift at saying a lot with very few words. Thanks.

Yay for videos!!! Thank you thank you thank you for all the AMAZING videos. Priceless!!

Funny things people have said to me at the gym about my workouts:

(After Cindy) "That is the single most hideous thing I've ever seen anyone do to themselves"

Today: "I've been working out for blah blah years, and I've never seen someone work it like that, you make me tired just watching you!" The funny thing was that I'd just finished CFWUx3, so I said, "Urm...thanks, but that was just my warm-up"

Tony,
Me too... thanks for that gem of a video from the last seminar. They're just AWESOME; please keep doing them!

Missed you all at the last Cert....

how do you grip the bar when doing dead lifts?

between reps do you let the bar touch the ground?

if you do let the bar touch the ground, how long do you let it touch the ground?

Thanks.

JM, #27

Grip the bar in a hook grip or mixed grip depending on preference. The bar should touch the ground or it is not a complete repitition. You may let the bar touch the ground for as much or as little time as you like. Keep in mind, this is a timed workout and you shold be comparing your times versus your old times and aiming to improve.

what is the preferred CF "clean?" regular clean or power clean? any thoughts? I've only done power cleans in the past. Thanks.

Great video. I'm going to go rip out Linda. Thanks Coach for a great program.

Thanks for the answer yesterday dave, i wil have to get that when I get back stateside. As for today , wow what a kick in the nads linda has beat me down.

32 m 180
dl 270
bp 180
c 135

45:30

oh yeah, I only had two bars so I had to keep transitioning between the two, which added to the suck.

12:35 - 185# trap bar deadlifts, ring dips, 85# cleans. Bwt 114.

did anybody else break blood vessels in their face from yesterdays wo?

What's a footpound?

For the rest of us that formula would
look like the following:

Greg A.

Height 1.82m
Weight 90.71kg (approx)

Thruster
Center of Mass Travels 0.6m
Bar Travels 1.2m

Pull-Up Center of Mass Travels 0.6m

Each Thruster Generates 1067.27 Joules
Greg (200lbs or (90.71kg x 9.8)0.6 = 533.37J)
Bar (100lbs or (45.40kg x 9.8)1.2 = 533.90J)

Each Pull-Up rep generates 533.37 Joules
Greg (200lbs or (90.71kg x 9.8)0.6 = 533.37J)

Fran is 45 reps (21-15-9) each of thrusters and pull-ups

Greg doing Fran does
Thrusters (45 x 1067.27J = 48027.15J)
Pull-Ups (45 x 533.37J = 24001.65J)

If Greg does Fran in 3min, he generates 72028.8 Joules. This is exactly 400.16W or watts or 0.53HP.

(9.8m squared = Force of Gravity)
(1 Joule = 1 N m = 0.7380ft-lbs)
(foot-lbs just as newton meters are more effective as a representation of torque a rotational force or a vector quantity)
(Joules are a representation of scalar quantity whereas force and distance are colinear)
(1W = 1 Joule/second = 0.00134 Horsepower)

P = force * distance /time

(force * 9.8)distance = Joules
Joules/Seconds = Watts

I was bored this morning at 06:00, though I finally found a use for physics right on!

I only have an olympic bar and a 2" diameter bar: I was thinking about using the olympic for deadlifting and the 2" bar for zercher squats and then subbing weighted dips for bench (since I don't have a bench or a squat rack) I am new here so any and all feedback is appreciated.

BTW...you guys (and esp. you gals) kick ass!!

Only have 1 bar and weights, so I subbed ring pushups for the bench and med ball cleans for the cleans. 205 on the DL, around 20 mins.

The new videos that get posted daily are awesome. We will be seeing an instructional video set in the Crossfit store one day?

38:55

BW 158
DL 205
BP 160
Cl 112

age 40
bwt 212#
worked my way up to 315# on deadlifts.
worked my way up to 275# on bench.
worked my way up to 155# on "hang cleans".
Time: 47:20.

also only had one bar. so i completed each lift before going to the next.

Age 30
BW 183#
5'10"

First Linda:

Only one bar and scaled to about 80% of rx'd weight:
225# DL, 150# BP, 115# cleans (became power cleans during the 7-6-5-4-3-2-1 phase)

1 hour 18 minutes.

Wussed out on deads only did 1.32 times my body weight. Never faultered on cleans but deads and bench, ouch. On deads pretty much intervals of four then two the rest of the way out. Bench was pretty much the same.

40:35

Now that I've finish I feel like I free fell 13 stories onto a 59 Cadillac quarter panel with the fin straight into my lower back and legs bent around and both bashed the taillights and my head carumed into the fender skirt! But it felt good at the same time, how sick is that?

Just want to make sure, but you do 10 reps of each of the 3, then 9 of each of the 3 and then so on?

Thanks

BW: 169
"Linda"
Deadlift: 265 lbs
Bench Press: 175 lbs
Squat Clean: 135 lbs
Time: 25:16 (PR)

I can't help but be discouraged after today's wod. In 45 mins. I could only complete up to the set of 9 cleans. I'm 182 pounds and 5'9". I can rep out the bench and cleans in one set each, but the dl's are 2 at a time!!!

Scaled down, but slowly adding more.
DL: 165
BP: 135
Clean: 135

23:57

I compare my mental state with Linda to the stages of death and dying:
Denial: "It won't be as hard as last time."
Anger: "Why is this so damn hard?"
Bargaining: "Give me three more . . . then I'll stop."
Depression: (Unable to speak due to pain).
Acceptance: "This IS as hard as last time."

#45 David

Yes

190#, 34y.o.m. 45:20 1.44xbw on DLs otherwise as rx. CFWUx3
34y.o.m. (190#) CFWUx3
LINDA for time: 45:20
DL bwx1.5 (285#); Bench bw (190#); Clean bwx.75(142.5)
10- 285/190/145 "I'm not going to finish this!!"
9-275/190/140 "I might finish this in 3 hours, and I don't have enough paper to track the reps breakout"
x8-275/190/140 "This sucks! no! no! not x8!"
x7-275/190/140 "Linda you're killing me!"
x6-275/190/145 "Linda, when I get through with you . . ."
x5-275/190/145 "need to call in to work- gonna be a little late"
x4-275/190/145 "Hell yea I'm taking up three bars tanning booth boy! go get some more beauty rest or a cucumber facial treatment!". . ." I need to skip shower, can still make it on time; will I be able to walk down the stairs??"
x3-275/190/145 "I'm gonna finish this SOB!"
x2-275/190/145 (dreading x2 DLs like x10)
x1-275/190/145 "MF!! That was awesome! thank you Linda!. . . this is going to hurt"

Is shoveling 12" of snow off of my driveway and sidewalk a WOD? I feel like it should count for something. I even timed it

28:10 as shoveled

Thoughts from a shade tree physicist:

I got to thinking about the physics in the Intensity video while I was lowering the bar during today's Linda. What about the fractional (yet significant) resistance Weight x Distance when returning the weight to original position?

Unless you're dropping the weight from the top of the DL, you are either giving back some of the footpound/joules expended (Gawd I hope not), or there is a fractional ft-lb or joules of output.

I like thinking of it that way, I feel like I got even more out of Linda.

Thanks again Linda!! Peace in the middle-east!

bw 165

dead 255
bench 165
clean 125

21:38

145lbs/30yoa

modified CFWU x 3

"Linda" as Rx'd

DL: 215lbs (unbroken)
BP: 145lbs (unbroken)
Clean: 110lbs (broken w/minimal rest between attempts

Time: 18:28

This is an improvement of almost 11 minutes. The only difference this time was I had to use a 25lb bar for the cleans, which meant I had to use the 35lb plates instead of the 25lb plates. This of course had the bar sitting a little higher off the floor and therefore it had to travel less distance during the clean than last time. I still need to work on catching the bar in a squat too.

BW 171

as rx'd

DL: 265
Bench-175
Power Clean-135

20:35

About a minute slower than last time. Felt extremely weak this morning.

40M/5'8"/180

Ouch!
265 DL for 10,9,8 225DL for 7 on down
155 BP for all
115 power clean (all the way to the floor on each, but I can't catch in a squat without falling over) for all

34:04

Linda is very humbling! First time to finish all sets.
BW = 175
DL = 205 (1.17 X BW)
BP = 175
Clean = 115 (.66 X BW)
35:58

Could have gone heavier on DL & Clean. I'll bump it up on our next date.

Tony- Eddie and World Class Rob said it. Great job on the videos. Just don't get any ideas about leaving CF for a high paying job shooting videos down in the San Fernando Valley. ;)

"No! Try not. DO or do not. There is no try." Watching Empire...thought Yoda's advice was appropriate given my thoughts regarding Linda...

As rx'd

25:00

holy cow. I wanted to quit so many times. Especially when i was down to sets of 3 reps. Didn't seem so bad. Starting to get time crunched. Felt like I'd done most of the work. anyway

bw 185 as rx'd for 1st time.
dl-275#, bp-185#, Cl-135#

55.53m

grip on deadlift failed me early and often and was my main limiting factor. I couldn't hang onto the bar.

5 m slower than last time, dl 20# heavier than last time

Howdy,
Yesterday's work
Snow shoveling, 7 hours...

Raul #18 - Good tip on the music.

I was doing all right until they were sets of 6. Then it's more mental than physical ("omg... I'm tired and there's 6 more sets to go!").

BW: 173

DL: 225 (sets broken into 5 or 4)
BP: 180 (unbroken)
Cl: 115 (unbroken)

27:32

50/198/6-4

DL-185, HSC-115, Bench-135
16:53

M:27
170

DL: 205(scaled)
Bench: 175
Cleans: 135

26:00

I'm stuck at home with the 2 yo son, one bar, no bench, and I love the pain of Linda. Oh well, I guess I'll have to work out at 18:00 after the wife gets home. :(

That picture about greg and his information is kind of misleading. When he's doing a thruster, he isn't moving his entire 200lbs, since lower parts of his legs aren't moving an so on. The same can be said of pullups and his arms. Interesint to compare working out with horsepower though, I had never though of it like that

CFWU x3

6'2", 220

Hurt myself several times before using too much weight. Advice to newcomers: "Mechanics," then "Consistency," and then "Intensity". Trust me, it is your best long-term solution. Set your ego and machismo aside.

55x2 deadlifts (hurt back deadlifting)
65 lb hang cleans (did not want to hurt back going from dirt), but did drop into the squat so not power cleans.
175 bench press

Probably can go up a bit on the cleans and bench. Maybe deadlifts, but being ginger on that one.

Its great to be back.

Tony-
The videos are amazing! Thank you for all your hard work...its priceless!

29:13 - slightly faster than last time with slightly more weight

bw = 182
DL(1.18 x bw) - 215 (broken sets 9,8,7)
BP(.93 x bw) - 170 (unbroken)
CL(.63 x bw) - 115 (broken sets 9,8,7)

what is the preferred CF "clean?" regular clean or power clean? any thoughts? I've only done power cleans in the past. Thanks.

JM,

When just 'clean' is specified, this implies the full clean where the bar starts on the ground and then the weight is lifted up and you go into a full squat. Not the hang or power clean. I definately prefer hang power cleans, but the full cleans are always a good challenge for me.

#61

If not already using an alternate grip(one hand over, one hand under) try that and try using chalk as well. Chalk balls used for climbing are ideal and are not too messy.
I found the change of grip greatly improved my ability to keep hold of the bar during dead lift, especially on higher reps(4-10+).

Good luck

Your friend in Fitness and Health

Neil Foley

This WOD kicked my butt. The last time around was during my first week of CF, so no real comparison. Once I had to scale a bit but I'm getting close to the RX'd weights:

BW: 165

DL: 205 (125% BW) - was able to do all of these unbroken
BP: 165 (100% BW) - unbroken except for 2nd and 3rd rounds
CL: 115 (70% BW) - broken into sets of 3-4 reps

The cleans are definately the biggest challenge. Not so much the weight, but they seem to take my breath easily. I also spent alot of time changing weights with the only bar I have and resting in between exercises.

Time: 1:13 - too long, but should be significantly better if I get another bar.

Age 28

#35 - Mike

I've got the little spots around my eyes, too, if that's what you're talking about. I get them every time I do HSPU's.

Ugh - That was tough.

It's interesting that Linda came up this week. My last real workout before being diagnosed with cancer was the 7/13 Linda and this is week is my first week back to working out after finishing all of my treatments.

Before:
BW=200
As Rx'd 43 minutes

Today:
BW=170 (all muscle loss)
Much lighter than Rx'd
25 minutes to do just the first round (10 of each), and I couldn't go on.

It's going to be a long road to getting back.

Don't ever take your fitness for granted, it doesn't take long to lose it all and have to start again from nothing.

bwt 73kg

DL 90kg
BP 75kg
CL 45kg

31 minutes

BW 153.5
DL 225 (98%)
BP 125 (81%)
Clean 105 (91%)
Time 27:24

CFWUx3

Deadlift 1st round 150, 2nd:145, 3rd:140, 5-10:135
BP: 175
Clean: 65

35:03

46yo 160BW Scaled back for shoulder.
BP 135(160)84%/DL 185(240)115%/CLean 95(120)60%. All unbroken.
21:38

BW: 180/M
"Linda"
Deadlift: 225 lbs
Bench Press: 180 lbs
Power Clean: 115 lbs
Time: 24:32 (PR on the weight)

1st post, been following along for almost 2 years with amazing results. Thanks Coach! Did this in the morning before seeing the WOD. Coincidence that my black-box WOD schedule has Linda today.

Got up early and ran intervals this AM - stunning day all day in Iraq, temps perfect, no wind no dust no bombs ... here.

Aside from the 'pissed off at the pols' moment from the minute of hearing NPR, it was a great day, but won't do this WOD until tomorrow.

Enjoyed the posts from 48, 50, and 36; also the one about scaling that answered Toby's question. This one really inspired some poetry today!

Gettin' my game face on for tomorrow's date w Linda

wu: 5x1 pu & dip +25#, 35, 45, 50, 55f; OHS 65#, 75, 85, 95, 105 pr +10
10+9 x 50%1RM DL 150#, pushups instead of bench, squat clean 75# <10:00

Limited on time, so scaled down a bit today. BW is 170, but used the following weights:
DL - 185
Bench - 155
Clean - 85

time: 23:25

Scaled the cleans and deads to make up for an hour of snow shoveling.

135# cleans/deads
205# bench

23min 42 sec

Bwt: 134

As Rx'd:

10:24

Did power cleans because I did them last time and I wanted to see if my time would improve.

I'm looking for some advise:

I was practicing muscle-ups on a straight bar. After about the fourth muscle-up I experianced deep intense right shoulder pain. Now it hurts to lift my arm higher than my shoulder or to bring my arm backwards. My arm is most comfortable tucked up to my chest and close to my body. I talked to a couple people and they say it is a rotator cuff injury.

Has anyone experianced this? Are they correct in their assumption? Does anyone have advise on how to treat this? Are there web sites out there or should I go straight to the physical therapist?

Right now I really can't do anything in the gym. I can't even run because the weight of my body coming down on my shoulder is very painful.

I feel that I can get some good advise from the CF community right now.
Thanks

29 yom 5'7" 200#

DL 300
BP 225
CL 150
51:29
DL completely destroyed me. Mostly 1 rep at a time after first round. On BP last 5 sets proceeded with 5 reps all the way through to the end. Cleans were pretty fun with rigamortis in lumbar spine

Question? :

Is Linda as rx'd full squat cleans?

Or are power cleans acceptable?

Everyone should read comment 68! I see too many people doing the deadlifts either with poor form or beyond the breakdown of their technique. In my opinion, when you lose the ability to lower the weight to the floor with out losing your natural lumbar curve and without droping the weight, you have fatigued the erector spinae. They will no longer be able to maintain your lumbar lordosis and you will hurt yourself eventually.

I hate Linda but I do it every monday because it is a great workout. Please do as I have done in the past and set your pride aside - when (if) you feel your back get weak, stop. I hope I dont sound preachy but it only takes one time to be messed up for a long time...

All the best to all.

17:30 bwt-165 (247DL,165BP,123C)

FINALLY as rx'd, was doing power cleans previously...BIG difference with squat cleans...starting over with Linda i guess...goal is 13 min as was before with power cleans

we have CFT, this should be called CNS cause i had mine served to me today.

42 yom/165

dl 245
bp 165
clean 120

ran out of time but I got 10-9-8-7-6-5 in 31:00

only got to 6 the last time in 31:!0

Body weight: 185
Deadlifts-275
Bench press-185
Cleans-135

39:18

21/m/155

As rx'd:

DL = 230
BP = 155
Clean = 120

24:15... Hellz yeah!!! Great WOD!!!

#87 Reno, you want advice? Sounds like you're in a world of hurt there, buddy. Get thee to a doctor or therapist immediately.

39, 200

DL 300
BP 200
Clean 150

36:09

NO broken sets except DL from 4 down due to grip.

19:03

Used dumbbells for the workout and a lot lighter than Rx'd.

DL - 40lb
BP - 30lb
CL - 20lb

36/198

CFWU x2

DL 210
BP 165
Clean 115

1st ever attempt at Linda (3rd day doing CF)and fist time lifting in 2 months (had been doing BW stuff & concentrating on improving pull ups).
So I reduced the weight & did 8,6,4,3,2,1 - I'll be a little sore tomorrow.

18:00

bw 120
dl 175 bench 95 p.cleans 87
23:52

Day behind. Ystd WOD, details there.
13:45

Will do Linda tomorrow afternoon, with little to do afterwards but moan, whine, rest, and recover...

Any suggestions for an alternative workout to this one?

37 bw910

dl 285
bp 190
hanging pc 150

26:06

5'10"/138lbs
CFWUx3 (sub push-ups for pull-ups/dips)
Ran through once with just 45# bar (10 reps)

33:?? - Can't remember the time on my watch. Must have been too disoriented from Linda because I know I looked at it at least 5 times.
DL 145#
BP 105#
Clean 75#
All sets were all sorts of broken (well, except the set of one...got straight through that one).

bw: 170

dead: 255
bench: 170
clean: 135 (full squat)

25:45

8 min faster than last time, which was done with power cleans

Funny story, if want to hear one:

When we first starting CrossFitting, about 10 months ago, we did a Chelsea. I didn't write down how many rounds we got but I'm sure it wasn't over 20. The next day we did a Linda. We didn't scale it. We couldn't train for three days after that.

When I told a friend this yesterday he laughed. He asked me,

"Would you ever recommend anyone to do that their first two times CrossFitting?"

No. I don't think I would.

37yoM/5'8"/153

Linda was my 11th WOD ever last time, this time I'm on a recovery week, so I scaled her again. Weights did increase and time did decrease from last time, but DUH, no surprise there!

3 Bars of Discomfort
10-8-6-4-2 reps of
155 DL
95 BP
65 Hang clean (10# steel plates, I don't have bumpers yet, hence the hang)

10:12

20yoM/5'11"/160

My first ever Linda. Thank goodness tomorrow's a rest day.

DL: 185
BP:135
Cleans: 95

38:42

modified
DL-185# I made a mistake calculating wt
BP-155#
Cleans(power)-135#
41 yom 173#
23:41

first linda, scaled back ~1/3

bw - 178

deadlift: 185
bench press: 125 (dropped to 115 after round of 7)
cleans: 95

36:22

39yom, 5'6", 165#
CFWUx2
DL 135#
BP 135#
Cleans 95#

22:49

I suck. First time doing DL since I got some good advice--thanks to those who gave it. Even at this light weight, my attempt to protect my bulging disk, fatigue caused my form to break down and I couldn't check my ego at the door, as the clock was running. There's no squat in my cleans, either, and my grip is sometimes the first thing to go. Looks like a long road to join the "as RXed" crowd.

30
225 LBS
337 sets 10,9 dl felt minor pain in back so reduced to 225 Lbs 8-1
225 lbs BP 10,9 reduced to 205 8-1
165 lbs Clean 10,9 reduced to 135 8-1

Kicked my butt!!!!
55 min. with broken sets

Just have to say that the content on the site over the last week has been nothing short of gold! Much appreciated. Please keep it coming!

28 yo male 5'10" 185
3rd week doing crossfit and love it.
BP 165#
DL 185#
Clean 85#

29yo, M, 195 lbs.

First time doing Linda...
Deadlift: 275 lbs.
Bench press: 185 lbs.
Hang Power Clean: 135 lbs.

Complete in 35:40

My sweaty hands (and weak/tired grip) forced me to break up the DL's and HPC's more than I usually would. BP's were easy.

M/26/18
CFWUx3
LINDA as Rx'd:
deadlift: 225
Bench: 185
Clean: 135

26.16

After reviewing the equations shown in the picture, I tried the following (someone please correct me if I'm wrong):

Annie has a Tabata Squat score of 27 (at least 27 squats per 20 second interval). During her "duty cycle" (the active interval), I estimate that she is generating about 80% the horsepower of Greg doing Fran.

Assuming Annie weighs 110, is 5 feet tall, and has a center of mass that moves 20 inches (1.67 feet) I get:

(110)(1.67)(27) = 4959 foot pounds in 20 seconds, or about 15,000 foot pounds per minute. Greg generates 18,000 foot pounds per minute. If Annie were to maintain the same pace while weraing a 25 lb weight vest, she would match Greg's output (albeit for a shorter period of time)!

So tired... 45 min as rxd 160 lb 20 yo male
been swimming and biking all week. i am going to love this rest day.

#52, Scotty,

If there were any justice in the universe, you would be right. Unfortunately, we do zero work when lowering the weight. We are not moving the weight down; gravity is. The effort we make to control the speed with which the weight falls is not work. (Similarly, pushing on a wall that does not move is also not work.)

I thought this workout was fun until I realized there were nine more sets to go.

BW 200#
DL 300#
BP 200#
Clean 150# (these sucked the most - in the nicest
possible way)

start to finish 36 minutes

Could have been much faster. Had to change weights because of partners. Plus all the people looking at us like we were crazy, and then have the nerve to ask us if we were done with the weights. It was still a but smoker. I am kind of gald I was changing weights getting a little rest.
Total time 50:16
225lb deadlifts, 165 bench, 105 cleans

I dont think I will be able to get out of bed in the morning. Thanks Linda.

BW 167
DL 250
BP 170
C 125

Full squat cleans
38:54

A minute or two slower than last time. Really tired today.

45yom/179

Nowhere near as rx'd. Scaled back to keep it close to a metcon workout.

dl - 205 (285 1rm)
bp - 155 (210 1rm)
clean - 100 (160 1rm)

31:38

Last time is Sept '06, only did 10-8-6-4-2 with 165-135-100 for weights in 26:00.

This Linda chick - didn't like her until I was done with her! Almost ran into Pukie on the way out the door

225 DL
205 BP
115 CL
20:49

Linda is a very bad girl. 1st time with this WoD. Started reps 10 -8 DL 205lbs, BP 135lbs Cleans 95 lbs. Reps 7-1 DL 185 BP 135 and Cleans 45 lbs. 25:53. 33 yo/m/242lbs. Scaled back but my first completed work out with Crossfit.

M/38/185

I scaled down because I'm on a tight schedule in the morning - gym opens at 6:00, gotta get to the office by 7:00. I wish Linda had arrived on the weekend, because I scaled down way too much. Still, I went hard enough to ensure my hands were still shaking a half-hour later when trying to drink coffee.

DL: 185
BP: 165
C: 115

28 mins

Enough excuses. I've converted a friend in the office to Crossfit and he's catching up fast.

More better faster

Fought with my ego for a while, and eventully decided to sub 1/4 BW cleans and double the number of clean reps per round to practise form. Getting a lot better, but they still need work.

BW: 78.5
Deads: 120kg
Bench: 80kg
Cleans: 20kg

56:42

Only 1 bar, so lost a lot of time to changing weights. The good thing about this time is that I'm going to bury it next time Linda drops by.

Somekind of virus going on still. Went to gym to do this but stopped after the first two rounds. Now I'm resting until I leave for Switzerland on a bouldering trip. Do NOT want to mess that up.
Only fingerboard sessions til then. I'll be back.

Just read #68 and #90, right on guys. Injuries mean missed workouts. Can't have that.

M/30/200

DL - 225# (112.5%*BW)
BP - 165# (82.5% BW)
Hang Power Clean - 115# (57.5% BW)

Time ~30 min.

Too many gym monkeys asking me for a spot or if I was done with that bar. "Nope I'm using all 3" Got some funny looks with that one...Great WOD - going to hurt tomorrow.

Linda kicked my butt
BW: 200

DL-300 lbs
Bench-200 lbs
Clean-150 lbs

36.09

Bench was the only part unbroken.
Thank God tomorrow is a rest day, my lower back is gonna be feeling it.

27yo 200lbs

dl: 295
bp: 205
cl: 135

not quite to the rx'd scale but close

31:37

got some good looks, but now i am smoked

bwt 240 age 31
warmed up with bike 1mile, squats and pushups

linda
deadlift 255 (+5)
bench 240 (same)
squat clean 135 (-10)

time 27:59 last time 25:36

This was done at a powerhouse for first time usually I do it at a high school weightroom on off hours. The resultwas that we didn't have enough clips so we had to transfer them. I did it with my buddy so we had six bars between us. I kinda felt bad before i started for having to take up so much space and equipment but I saw someone doing biceps curl with the bar I needed and it washed the guilt away.

26M
145lb

was on the medic unit last night=no sleep. Didn't bother to time this. Plus my back is screwed up so I had to do leg press instead of deadlift.

leg press 300
bp 145
clean 100

21/6'3"/230

23:10

.....ouch

33/6'2"/240 I lowered the weight and still only completed 3 1/2 rounds. Man I am in poor shape!
DL-315
Incline BP-155
clean-175
The cleans smoked me!

#134, you're the man. Great job moving heavy weights that quick. You did do the prescribed amount of weight, right?

BW 185
45yo male
Scaled because I am weak. All sets unbroken.
DL 205
BP 160
CL 110
33:33
Ouch.

35/M/215
MAN! What a WASTED DAY!
I threw on the prescribed weights and was doing ok... but i suffered from the follow
1) the gym I use during the work-week (lunch) has a total of 3 bars and little space. So I was sharing ....
2) I did not check the workout before I left so I only had flimsy running shorts in my bag.. The knurl on the new bars at gym was ripping me to shreads...

SO, to make a long whine short... I could not finish before I had to go back to work.
10-9-8-7 30:00.....
very frustrating...
doc

BW: 183

Subs:
DL: 225
BP: 125
CL: 110

25:40

Almost a 5 minute improvement with Cleans this time vs. Power Cleans last time.

26yo/M/67kg

"Linda"

DL - 100kg
BP - 65kg
C - 50kg (Squat Clean)

35.52 (PR by about 6-odd mins)

still absolutley slaughtered me tho. Watching Mark go through it in less that half my time was breath-taking.......

I wanna be like Mark IF i grow up......

linda-
295 DL
195 BP
145 clean, got good front squat depth,made it more fun
29:39

I had a fun workout today.
I did scale the weight.
DL 225lbs
BP 175lb (my body weight)
PC 95lb
33.19.69

I'll bite off everyone who said 'be careful on the deadlifts' The deadlift that doesn't kill your back makes it stronger. If you can't maintain lumbar lordosis [the curve in the lower back] throughout the lift, lower the weight.

btw, nobody has explicitly said that squat cleans are 'harder' than power cleans.
Are they? Is this only true for those of us who haven't squat cleaned before or does it stay true with experience?
It seems to me that with better technique I should be able to squat clean more; I can catch the bar closer to the ground.

Here's a little Jedi mind trick that I use on workouts that use descending reps per set: Linda totals 55 reps of each exercise. When you finish the round of 8s you are halfway done, having completed 27 reps of each exercise. When you start your 7s you are already on the home stretch!

45/M/195
RX'd 24:24
DL..295
B...195
Cl...150
Bench killed me today...nothing left after yesterday.

Subbed out for my 5x5 strength progression of DL and Bench

95-115-125-135-145
95-115-135-155-165

44/175 (79.5Kg)

As rx'ed: 28:19
Deads @ 120kg, broken and tough today
Bench @ 80kg, unbroken
Cleans @ 60kg, full squat cleans

This was 5:01 slower than November 25, 2006. I can partially attribute to the fact that today every clean was a full squat clean, caught the bar low and hips below parallel. Last time, the first two rounds (10 and 9 reps) were relatively full squat cleans but the rest were power cleans.

BW: 170
DL: 135
BP: 115
CL: 95

21:26 Min

I could have gone up some in weight for the BP and the CL. I was still smoked though.

coach,
newbie here, i just watched the intensity video. i was just wondering where i can get the large silver/black medicine balls they were using as a marker to know how deep they should squat.

Cheers MonkeyBoy (139)
great determination to get it finished mate.

17.33 PB by about 2min 30secs.

bw 138lbs (63kg)

Deadlift 208lbs (95kg)
Bench 137.5 (62.5kg)
Clean 104lbs(47.5kg)

#76 - One Nut

Welcome back--too bad it was "Linda" standing at the door with an evil grin on her face.

Is everything in remission? Keep us updated on how you progress with getting back to "fighting shape". You could truly inspire many in the CrossFit community.

bw: 185

DL: 225 (1.2 x bw)
BP: 185 (1 x bw)
CL: 135 (.73 x bw)

Time: 23:33

Good job getting back on the horse one-nut. Hope you have a speedy recovery to full strength.

My first date with Linda. She's quite a handful.

f/145/36

23 min-ish
dl: 135
bench:95
cl: 50 (thanks CrossfitNC for teaching me oly lifts while I was was on vacation in Raleigh. Worked on form today. More weight next time.)

Neil(49)165 & Ellie(52)110

Neil 25.45
DL 248
BP 165
PC 127

This may well be the hardest workout I've ever done. It really killed me. If I can find any body parts that are not totally wiped out I'll let you know.
In the past I've rowed for 25 km in 1.41.40(2.01/500m)and not felt as tired.

Ellie 15.59
DL 121
BP 77
PC 60

We both did power cleans as we are still not totally comfortable with cleans. Will start to practise this on days off.(But not tomorrow. Rest, followed by more rest, followed by even more rest).

The Dirty Dozen continued.

Myth #4 If you double your training volume, you'll get twice as fit.

Once you've achieved a minimal or base level of fitness, as in so many other areas of life, you enter the world of diminishing returns. Increasing your weekly running mileage from 20 to 40 miles per week will increase you aerobic fitness, but perhaps by as little as 10%. In fact, sometimes, higher volumes of training can result in reduced fitness because the overall quality may drop(for example if you're to tired or sore to do your higher quality/intensity workouts)or because you pick up an injury or overtrain, causing you to take a complete break from training!

To be continued.

I'm still out with injury.
L is still out with a cold.

N did Michael today with T

N- 14 YOF- WU 30 jumping jacks with 2 burpess to show T what they are.

Subbed good mornings for back extensions

Time- 30:29

T- 14 1/2 YOM- first WOD!
WU- Jumping Jacks
subbed Good mornings for back extensions

Time- 25:15

Kate

age 17 bw 165

deadlift-225(form was absolutely terrible
bench press-135
squat clean-95

total time 22:28

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

DIdnt do this one today but Ill post my last score

Age 23
BW 240
Ht 6'6"

DL: 250
Bench: 205
Clean (full olympic squat clean): 155

10 - 1Reps Time: 35:49

Again this is my favorite one!!!

#76 One Nut- Welcome back and I hope that your journey along the road of recovery is speedy! A very Inspiring little story.

Kate

BW 70kg
21.54
Dead Lift 100kg
Bench Press 60kg
Power Clean 50kg

Body weight=205
DL=308
BP=205
CL=155
32:34

dead: 245
bench: 205
clean: 165

10,9,8,7,6... still protecting back, didn't time

bw 260, 22.9% bf
subs: 225# deadlift (0.87), strict pushups, 95# power cleans from floor(0.37)
First set of PCs were 135#
52:29

M 175lbs 23yrs
CFWUx3

DL - 260
BP - 175
CL - 130

31.20 as rx'd

36:22
BWT 168
DL 265#
PCL 135#
BP 135#
21:45 @ 7 to 6

Linda is my second-least-favorite WOD. I am not saying what #1 is because then it will appear on Saturday for sure.

Used 225# DL, 155# bench, and 2x45# dumbbell squat cleans from the floor. 30.48. Was very hard. Unlike last time, DLs were the limiting factor.

Tariq

It's official - I hate Linda...that might be too harsh... dislike maybe.
modified since I didn't have use of three bars in the gym.
DL - 230#
BP - 155#
Cleans - 40# DB per hand - full squat cleans
45 y/o male 156#
39:00
everything was broken up until the last two.
The bench was what probably took the longest as sometimes I would opt for a little longer rest between reps so as not to be stuck with a bar across my chest.
On the set of 5's I seriously thought I would not have enough in me to finish.

Is this a terribly horrible time and should I be scaling down the weight in order to get it to the 20-25 minute mark?

CFWUx3

WOD
:34::12

I believe this is a PR. But I have to admit, my form SUCKED! I started out w/good intentions, but started slacking around the 7's. Cleans were mostly 3/4 Cleans, and my back was rounded horribly on my DL's towards the end. They were almost like straight legged DL's. Either way, it kicked my ARSSSSS!

I really hate Linda!

Get some, Go again!

25:49 bwt = 190 lb

dl = 295 lb
bp = 190 lb
touch n go squat cleans = 155 lb

CFWUX3
WOD: subbed DL to 245
34:20
I'm feeling stronger!

Any physicists out there? Isn't work a vector quantity? Which means that, at the end of "Fran", because the barbell has returned to its original position, no work has been done. Or do I understand this incorrectly?

Forgot...
195 BW- 295 DL's, 195 BP, 145 Cleans

20:15. DLs at 105#, BPs at 90# and Cleans at 2x30# DBs. BW at 126 so below prescribed but this represented an increase in weight with no decrease in time. Time to bump it up again.

30:29

BW 165
DL 250
BP 165
CL 125(full squat cleans)

#79 I appreciate the feedback. I think that the trick is to watch the level of exertion. The blood vessels could end up popping else where-sclera of eyes isn't too good.

Today's WO was killer:
245# deadlift
165# bench
125# cleans
screwed up on the stop watch so I estimate 40-45mins. cheated a lot on cleans-did hanging cleans.

M/18/157
DL 205, BP 135, CLN 105
47:16

I have a lot of trouble maintaining intensity for this one. Maybe I should scale back further.

BW: 205

DL: 293
BP: 205
CLN: 155

26:19

Should have been much faster, but my back locked-up on me. Nothing felt crazy heavy, but I think I did something wrong when I was doing Cleans. Had to be letting the weight down wrong.

OUCH!!!
210 dead
135 bench
110 clean

broken sets
horrible form on cleans
thought I would die

33:28

28 y/o 170 lb 5’10” approx 11% bf
CFWU-pu x 3, subbed 9 ring dips per round
Deadlift 95lbs x 10, Bench 95lbs x 10, 135lbs x 5, Clean 45lbs x 10

Deadlift 135lbs: 10 – 6,3 – 4,4 - 7
Benchpress 170lbs: 7,3 – 6,3 – 8 - 7
Clean (A2A) 95lbs: 10 – 9 – 8 – 7
Time: 50:51 Only have one bar, have to change weights over for each set.

Compared to 060926: Same number of rounds +15 minutes, +40lbs on deadlift, +35lbs on Bench (back to normal), +30lbs on cleans.

31:00
Only had one bar. Changing the weights was frustrating. I then began to feel the delay was a good thing. Anyway Linda kicked my arse.

Last time
060412

BW 241

DL 305 (127%)
BP 185 (77%)
CL 105 (44%)

39:54

This time
070215

BW 279

started at
DL 335 (120%)
BP 195 (70%)
CL 115 (41%)

into the round of 8 had to scale back some more
DL 315 (113%)
BP 165 (59%)
CL 100 (36%)

47:38

Also started with only two bars but the third freed up right when I needed it - had to stop and load weights though. Guess it was good for a break.

BW = 165#

240# DL
160# Bench
120# Clean

25:35

47:30 w/ 220 dl, 150 bp and 95 hang power cleans. I was really tired after yesterday's ding dong double up on the WOD but I was determined not to weenie out on this Godzilla of a WOD. Needless to say, I am crushed, even modified as it was. Thanks, Coach (for the rest day) BW:172, YOA:58

39/195

45mns

DL-225
BP-150
C-95

All sets unbroken, not that it helped my time. This is the first time I've done this w the cleans.

40 lb improvement on DL since last fall, when I first did a modified version of "Linda," from Men's Health.

Alas, I've barely moved the needle a bit w the Bench Press. I'm gonna have to supplement the WOD w more heavy, low-rep upper body work..

As Executed:10-9-8-7 - Failure due to Shoulder Pain

Deadlift: .75 x Body Weight (155)
Bench Press: .75 x Body Weight (155)
Clean: .5 x Body Weight (95)

Maybe yesterday plus today's just overdid it a bit. It's been a long time since I've been this frustrated and downright angry at my body. I feel like it let me down, if that makes sense. Any thoughts? Thanks.

CFWU x3

41:28
135# DL
70# BP (35# db's)
65# cleans

Time included answering several questions of "What are you doing?" "What are you training for" etc., waiting for the bar as people kept slipping in and using it, meeting two people at the gym, and changing weights between the DL and cleans.
Could have gone up a bit higher on the cleans, and while my BP is no where near my BW, it was the most reps I have ever done for 70#. Dropped the DL to 135# and worked more on form.
My hands are shredded. That was good.
Erin

HT 6'2"
BW 220
YOA 30
Time 28:59
I used these weights:
DL=#225
CL=#125
BP=#185

This is a huge improvement over my brevious best for this one (38:??). However, I realized that Ive been doing hang cleans, so it doesnt really count =-)

#182- yes, been there. Get really frustrated.
Got to remember you are doing this for health, function, etc. Your body never fails you- it always responds exactly appropriate. So if you are tired, been stressed, eaten different, slept different, fighting a cold, worked out really hard, anything! Your body is just giving you signals. If you think you are tired, you prob are. Give it some rest and you will be golden :)
Erin

Being unable to bench my own weight for 55 reps I have been subbing push-ups, ring push-ups and weighted ring push-ups for the the bench part. No worry about a spotter and no need for a third bar. Push-ups are like lifting about 75% of your body weight and then when you add the instability of rings you get what I think is a decent sub.

also #168 - I am no physicist but I am an engineer and you are correct that no net work is done in system but that doesn't mean that you don't do any work. You work to lift the mass and gravity does the work to return the mass to the starting position. Remeber gravity isn't just a good idea, it's the law.

36/180# m

225 DL
155 BP
95 Clean

27:45

Clean was limiter.

31:16

BW:247

Bench is broken subbed pushups, scale rated at 170lbs

DL: 135
BP: 170
Clean: 135

in8girl #183-

sounds like a regular day at my gym. i get asked 'what are you training for' probably 1 time per week and what are you doing about 3-4 times per week. then there are the 10-15 crazy looks i get everday! lol

p.s. my hands are shredded too!

Question: Is the difference between power cleans and cleans strictly a matter of depth? I'm still ironing out my technique, and it can be tough picking it up only through watching the exercise vids.

Oh crap, are we supposed to do 10 BP, then 10 DL, then 10 Cleans, 9 BP then 9 DL then 9 cleans?!!

I did 10 BPs, then 9 Bps, then 8 bps...

Did I do the whole thing wrong?

29/5'11"/180

Scaled Linda: (10-8-6-4-2) x (135# dl, 95# bp, 70# clean) in 11 minutes

28/F/105#

29:18

ouch.

DL: 135#, 1.3% of bodyweight
BP: 75#, 71.5% of bodyweight
clean: 75#, 71.5% of bodyweight

getting closer on the DL and cleans, but still need to work on that bench press. 3 new blisters today.

38 yo
bwt 220

80% of Linda
DL 265#
BP 175#
PC 135#

40:10

6:47 faster than last time.
stick with 80% until under 30 min.

14:39

bw 145

modified:
111 lbs deadlift, 55 lbs bench, 45 lbs cleans

making up tonight for yesterday and the day before's workouts due to illness.

Wondering about a sub in case anyone knows, in the FAQ it mentions "heavy bag work" as a sub for running. Does this mean walking around carrying a heavy bag or does it mean hitting and foot work while punching a heavy bag.

thanks

First Date with Linda
25y.o. male
bw 188

50% of Rx'd
18:00 minutes.
I've got more to give next time.

1st week on WOD's fresh off the intro program.

Team Lakeland
Neil BW 170
D/L 185lbs. (107%)
BP 155lbs. (89.5%)
Cl. 94lbs. (55%)
Up'ed the weight a hair from last time and started the cleans from the ground this time.
Time: 31:18

James (1st time w/the three bars of death)
D/L 135
BP 90 (on smith)
Cl. 45

Time 29:23

48:40 BW-205#

DL-315#
BP-205#
CL-155#

This is about as fast as I can go with the current weight and bar set up I have (more of a light summer breeze through).

linda

bw200
scaled dl 245, bp 165, hang cleans 115
27:57

38/M/155
CFWU
185/135/115
38:34
Power Cleans. Form on DLs started to deteriorate badly. Caught myself starting to put down the weight without correct back position several times. bar skinned shin. rested several times gaining ability to tighten abs/lower back enough to allow correct form.

169
DL-255, Ring Dips, Clean-130
36:04
Unbroken but too much time spent on distractions.

M/32/168

CFWU

Deadlift - 245lb
Bench - 165lb
Clean - 125lb

As rx'd 21:10 (pr).

Hard to believe last June I did this in 33 minutes...guess this crossfit thing might work :).

(note to self cleans 115lb)

M/30/189
DL 275
Bench 185
Clean 135
around 32 min.
Extra time to share the bench and spot fellow Xfitters at the gym.
DL was tough to maintain.
Classic workout.

8 months and growing!
Modified Linda-
25 lb dumbell sumo deadlift, 12.5 lb dumbell chest press, dowel hang clean.
20:06

M/32/200
CFWUx2,Ring Dips
DL-300lbs
BP-Had to use DB's, 100's first two sets then 90's
CL-HSC,135
40:15
This truelly was one of, if not the most brutal WOD to date. I don't know where she get's such a sweet name like Linda, because that just does not fit. I was thinking more like Fight Gone Worst!

bw 165#

dead 255#
bench 185#
hang squat clean 125#

17min 35sec

last time 12min 23sec

really upset with my time, just didn't have it today.

Trevor Trevor Trevor, Linda sucks bad but you just gotta keep at it. The first time we dated it took me like 50 minutes!! Now I'm down in the 20's but I was doing power cleans.

No scaley, you can do it.

M / 48 / 5'10 / 175

Linda

Bench 155

Deadlift 245

Cleans 5X65/1X85/4X95

42:18

18:15
45lb Bench
115lb Deadlift
65lb Clean

15:04
22lb Bench
65lb Deadlift
12lb Ball Cleans

Deadlifts 275lbs
Bench Press 225lbs
Power Cleans 135lbs

bwt = 170
time = 38:50
scaled to:
DL - 225 (1.32xbwt)
BP - 170
CL - 125 (.73xbwt)

43/5 8/165

DL 185
BP 165
CL 95

31:58

"The three bars of death" is a very appropriate description. The rest day will be just what the doctor ordered.

M/45/145
CFWU
Scaled to
Deadlift - 190lb
Clean - 95lb
Bench - 135lb

64:17 - I used 3 bars but I needed the recovery time in between anyway - I could've used one bar and changed the weights and gone for oxygen therapy after each set. Toughest WOD yet for me. 3 bars of death is an appropriate name for this one. Form was good and sets unbroken except for regripping on higher rep deadlifts but heart and breathing rate was much higher than I expected.

I knew this would be a good one so did the full 3 rounds of CFWU to prep - yeeouch.

Congrats to those who did this in less than 30 min (and much less - I can't imagine that yet).

37:47 for rds 10-6. hate to not finish! stopped due to dodgy shoulder--bench was hurting it. dl=275, bp=180, pc=135. 10 min ellip wu 16/16. hr max 169, hr avg 132. compares to 50:29 on 9/26/06. dl=275, bp=175, pc=135. had to go back to 7/27/05 to find prior. had oak-town crew trying wods then. they lasted 2 days. prior to that was 4/22/05. did rds 10-5 in 48:23 w/ dl=225, bp=155, c=115.

21yr male 165#

DL 250#
BP 165#
CL 125#
time 29:37

last Linda 35:43

Joseph
as Rx'd
1 hr 11 minutes
Joy Beth
deadlift 205
bp 115 (should have gone heavier)
Clean 65 (still working on form)
1 hr 1 minute

26:52 not as rx'd
M/49/195#

did the 10-9-...2-1 sequence, but did
Back squats
Dead Lift
DB bench press

squats - first round at 115# all other rounds at 135#
DL - used fat bar; round 10-7 125#; remaining rounds at 175#
DB bench press wt: 34/40/45/50/55/60/60/60/60/60

14:28 as rx'd, full squat cleans, btw = 150lbs.

We had three bars, but still had to switch weights for each set...still kind of sucky times

#168, Marlin,

"Isn't work a vector quantity? Which means that, at the end of "Fran", because the barbell has returned to its original position, no work has been done."

Work is not a vector; it is a scalar. Force is a vector quantity, but once it is resolved into its components, the magnitude of the force in the direction of the movement times the distance moved is work. If this were not true, running an integral number of laps around a circular track would require zero net energy.

You may be thinking that the net energy imparted to the bar is zero. At rest on the ground, it has zero potential energy and zero kinetic energy. During its movement, it has positive potential energy while it is above the ground and positive kinetic energy while it is in motion (all potential when it is motionless at its highest point, and back to zero total energy when it is returned to the ground).

BW 155
Dead: lowered it from last time because back is still healing. 205 lbs.
Bench: 155
Cleans: 115
23:17

bwt-147 M/21
Dear god that was the hardest thing ever (in terms of relative intensity!)
Deadlift-225
Bench-145
Clean-115

32 minutes

Speking of videos, am I the only one who would like to see a video of Greg completing "Linda" in 3:00? I believe he can do it, and hope some day I will come close to that time; but I would really like to see what that looks like.

ooops, my bad, they are talking about him doing Fran, not Linda. Although I do feel better...

BW 200
150 clean
ring dips
300 deads
only have 1 bar and 300 lbs so I had to do some plate switching, cost me some time.
42:01

--

"Linda":

Sub'd:

~75% Linda =

~177lb DL
115lb BP
90lb Clean

2 bars, had to adjust weight between BP and Clean.

64:08

--

Scaled
BW165
150#Dead
45#DB Press
30#DB Cleans
28:24

Oh my god! UMMMMM...how do you say ridiculous!?!?!?

29 min 18 sec

BW:185
DL:275
BP:185
CL:135

Wanted to try and "Storm through" so I scaled way down to 45 Dumb bells in each hand. Good workout. I think I like heavier better though.

15:08

BW: 240

DL: 235
BP: 155 (+20 from last time)
CL: 115

Time = 17:24

BP was just right, could up the weight for DL and CL.

2 rounds
row 1000 M
run 900
30 Overhead squats w/ 85#

All OHS unbroken

I scaled my dl down to 185 benched 165 and cleaned 125. 24:59

31y/160w/6'h

CFWU x 3 then got through 10-7 at the following weights.

DL: 225, 205
BP: 150, 130, 120
CL: 111, 111, 91

22 minutes. Finished 6-1 of bench presses at 110 and went home demoralized because I probably could have finished.

Reading how Linda treated everybody else, I don't feel quite as bad.

This Linda, boy, she is no lady.

m/39/190
DL 285
BP 195
CL 135
1:09. Last time finished round of 8 at 33" and couldn't get the 7 moving(285, 195, 145). Time before that 39" all the way through but with way less weight (225, 185, 115)

Happy to finish. Was ugly but got done and I'm still walking :) Had a good friend encouraging me and helping change the weights. Thanks SMITCH!

Scaled this down too much I think, weights AND reps.

9m 09s

80kg/175pnds Deadlift
60kg/130pnds Bench Press
40kg/90pnds Hang Power Cleans (after first 2 full cleans, had to do HPC's)

I also only did 10-8-6-4-2.

I was trashed at the end, but I probably would have finished the full 10-9-8-7-etc., just been totally trashed by the end. Next time. I don't think I could do more weight though. I started on Jan 1 at 100kg/220pnds, and don't know what I am now (it's def. less), but I used to fight at 77kg/170pnds, so using my bodyweight now to determine my weights doesn't give easy weights!!

57:15

BD: 160

DL: 150 tried 175, but form was bad

Bench: 145

Clean: 105

43/199

39:58 275/185/135

First time trying this. Scale to 10-8-6-4-2 reps
took around 30 min's.

BW:155
DL: 225 Bench: 135 Clean (full squat): 105 and 95 from 6 down.

did not realize just how demanding this WOD is. Wow that was awesome.

m/48
250
dead - 375
bench - 250
cleans - 190
got my lifting belt at the 5 reps
40 min
pb with linda

26/6'6"/180 lb
CFWUx3 (no dips)

185 lb DL
135 lb Bench
95 lb Clean
29:35

(Same weight used as last time when my time was over 58 minutes)

26m/200#

subbed 10, 8, 6, 4, 2
dl: 245
bench: 155
clean: 95

16 minutes

i was running low on time so i did 1/2 linda. it was brutal even at 1/2 the reps.

Had intended to take a week off from xfit...but Linda came up and couldn't pass. Only my third time doing it...the first two times...I couldn't workout for a week afterwords...deadlifts exposed a great weakness.

Thankfully...there's been a high concentration of deads the last couple of months...so I was better prepared.

Feel better today then after the last times...so hopefully all is ok.

Now forearm fatigue and forgot to bring chalk are rate limiting factors.

As Rx'd...total time: ~29 minutes

First Time: 32 minutes
2nd time: 30 minutes

I'm pleased...as well I know where I can make up time. Aiming for sub 27 next time.

Cheers,
PB.

Anthony (BW=180)
Notes: as rx'd (275, 180, 135)
Time: 31:40 (2:50 PR)

Jodi (BW=102)
Notes: 135 deadlift (+13), 85 bench (+5), 72 clean (+7)
Time: 25:06 (2:00 slower, but using heavier weight)

33 min

DL 35#db
Clean 25#db
Bench 80# on bowflex

Oh that hurt.

22:48

No way I could've done this as rx'd yet...scaled it down to 2/3 weight:

DL 165# (100% bw)
BP 110# (67% bw)
CL 85# (50% bw)

Time: 30 min - went slow and focused on form. Could've gone significantly heavier on the BP. Ugh...this one made me feel real weak.

Added a 1.5 mi run at the end

6'1" 32 YO 165LBS

SCALED AS FOLLOWS
DL 200LBS
BP 165 LBS
CLEAN 90 LBS

TIME 34:32
ONLY HAD 2 BARS (SWITCHED WEIGHT ON DL/CLEAN)

As rxed, 180lb, 31YOM

54 min

I have callouses on my callouses, ripped a couple off with deadlift - around 6 rep set - hands pretty blistered. First time with Linda. First 3 sets wiped me out. Got stronger as light at end of tunnel became brighter. Need to work on my cleans, will scale down if doing again and try with correct form, not bastardised hybrid that does my lower back no favours.

37:56.
DL 245
BP 205
CL 125

second time doing this and i got a little better but it still crushed me. Iam 200Lbs. and first time i didnt finish all reps even scaled.......this time i scaled to 225 dl, 185 bp and 135 clean i finished all reps! altough i wanted to quit alot. 55 Min. of pain (mental and physical)

7 months on crossfit and getting stroger by the week!

Thanks coach!

That video was great, I saw many faces that were about to discover that they haven't been training that hard in their whole lives.

25m/63"/150

first date with Linda

as rx'ed

dl-225
bp-155
cl-115
27:50

thank you cool guy for making me wait for you to finish your anchored crunches on the bench i was using. Dick

5'7" 40 Yr 151LBS
Scaled to
DL 115 lbs
BP 95 LBS
Clean 45 LBS
Time 35 min

Used squat rack for DL
and Bench next to it for BP and Cleans
Oh and smart guy I am did not write the workout down so I ended up doing it as
21-17-15-10-7-5-3-1 duh go ahead take your shots I deserve it...

M /37/ 190 --Syracuse NY
DL: 275 (not *quite* 1.5 BW)
Bench: BW
SC: 135 (again, not quite 0.75BW)
Time: 37:10 (slower than last time, but I only did 245 for DL, so I figured my first set I already lifted 300 pounds more than my first set last time)
Everytime I got through bench, there were those damn cleans laughing at me. I would say most of my cleans were power cleans, so this time still gets an asterisk...

6'/175#

25:27 PR

135# CL
225# DL
140# DB BP (80% BW)

We did this Friday. With limited space and bars, we did alright on three for the two of us, switching poundages in between each lift.

DL, 245
Bench, 225 some spots required for last rep
Power Cln, 165

One hour, 1 minute. Look forward to doing this one with three bars to myself, whenever that may be. Going to add squat cleans and ovhd squats to my warm up routine to see if I can get the mechanics down.

bw=202
dl=250
bp=205
clean=95
38:40

Scott bw=180
dl=135
bp135
400m row=55:40

Bodyweight 192

Deadlift 205 First set broken all others unbroken

Bench Press 190 First set unbroken, then had a few 8/1, 7/1, 6/1 then finished unbroken

Clean 145 First 2sets unbroken. needed gloves to hang onto the bar better. mixed between squat cleans and hanging cleans with many more hanging cleans.

What a sweat..... 29:15

Busy at the Rec - one exercise at a time

255lb Deads
175lb Bench
85lb Cleans (worked on form- full squat)

No time

21:10 35 yoa/183 lbs/5'-8"
DL 275
Ring Dip
Squat Cl 135

Last time 19:42 275 DL/135 BP/135 Power Clean

BW:171
1st attempt.
205 Deadlift
145 Bench Press
95 Clean.
35:15
Next attempt, go to 195 Deadlift as form was bad toward the end. Push bench up to 165. Keep clean at 95 lb until I can figure out how to hold that weight in front without killing my wrist and fingers. Had to swap weights back and forth between deadlift and clean, so lost some time there maybe 5 minutes.

Ben
29/173

================
As Rx'd
dead: 265
bench: 175
clean: 130

time: 30:08
================

37:48 - PR
BW: 195

DL: 225 lbs (115%)
BP: 175 lbs (90%)
Cleans: 115 lbs (60%)

Prior time: 45:21 (July 2006)

Linda is Hot!!!!

41yoF 5'5" 128
CFWU best time ever on this plus added in push ups 3x15 total time 8:19! FELT GREAT!
"Linda"
Don't like her yet, or rather, just SCARED!
This one I had to work on form rather than time. Never did any kind of weight lifting. Worried more about doing it right than time. Did two sets of 10 on each using minimal weight.
60 dead lift
40 clean
45 (bar) for bench press.
Added my own upper body work out just to work up to this for next time.
Any suggestions or comments welcome.

this workout is the hardest one i have ever done
Deadlift: 190
bench press:127
clean:95
i did 75% of my body weight today and my time is 26:43 thanks everyone again.

#67 Erik
Sorry bro, it's not that simple. sure, his legs didn't go 2 feet but his arms went more than two feet. IF his center of gravity moved two feet, he did the work. [sort of, see my next post]
the hard part is figuring out where his cg is at any given time. The human body is not a rigid member, no matter how 'hard' G.A. may be. A person's cg is constantly roving about near his midsection but can move dramatically.
To wit, a skilled high-jumper passes entirely over the bar, but the path of his cg plotted out should pass through or under the bar. While in the extreme curved shape particular to the Fosbury [sp?] flop, the long arms and legs of the elite high jumper, which constitute much of their body mass, basically stick straight down. In that state, somebody with that physique can easily move their cg well outside of the confines of their corpus!

To measure the location of a person's cg I think must be a very difficult task. my instincts tell me that you would need to apply three perpendicular reaction forces, one being gravity, and measure the resultant rotation of the person, who would have to remain perfectly rigid. Then you'd have to do it again in the second position. There may be a simpler way but I don't have a surplus of ingenuity today.

Summarize the above as: 2 feet is a rank guess-timate, at best.

Linda:

BW: 153

reps as rx'd
weight: 125-105-85 respectively
time: 24:19

last time 060926
reps modified 10-9-8-6-4-3-2-1
weight: 65-95-65 respectively
time: 28:38

improved, i would say

M, 41YOA

6', 195

deadlift- 275
bench press- 195
clean- 145

39 min., 55 sec.

Reduced the deadlift because I couldn't add this morning (duh). Glad I made them mistake though. Cleans were more like power cleans, I have to work on them.

bw 140lbs
dnf
got up to the 5s with the dl and bp in about 45min
not comfortable enough with clean form yet

re Work and physicists

for Hari and Marlin, #223 and #168

caveat: in physics

Marlin: No, Work is not a vector
Hari: Yes Work is a scalar, and yes, Force is a vector. However, when calculating Work, Distance is expressed as a vector. Work is the dot product of the Force vector and the Distance vector.

thus the following is true, to a physicist:

When GA is lifting, his Work can be calculated by simply multiplying Force*Distance.

However, when he is lowering the weight, his Work is calculated as -(Force*Distance)

this is true because, while the weight is being lifted, the vectors of Force and Distance are parallel. The dot product is therefore positive.

but, while the weight is being lowered, GA is still pulling up. The vectors of HIS Force and Distance are opposite and the dot product is negative. Physicists call this negative work. Gravity does the positive work in this phase; the Force vector of gravity is parallel to the Distance vector of the lowering bar.

Sadly, a physicist would say Greg has actually done none of what we call Work. Now you know why you don't see more buff physicists. They can lift all they want, as long as they re-rack their weights they haven't done any Work.

You can run an integral number of laps around a circular track and do zero work. In fact, that's usually the case. Unless your strapped to a rope that lifts a weight up from a well or something ;)

Any time you return to your initial state of motion and elevation wrt gravity you have done no Work and therefore have created no mechanical energy.

Power can be expressed as either the Work/Time or the Energy/Time. OK, Work=0 and mechanical energy=0. Obviously Greg produces alot of power, more than most of us. How do we measure this?

What coach has given us is a sum of all of Greg's POSITIVE work. This could be characterized as the MINIMUM of the Energy he has expended over time. Not mechanical energy, that's going to be zero. However there are other forms of Energy which will be conserved. Provided he doesn't stop to eat during the workout, he's converting the stored energy in his body into the upward motion of the bar and his own body. That much we can measure from the movement of the bar. This creates potential energy [mgh]. When Greg lowers the bar potential energy becomes kinetic energy while the bar is moving, but then it stops at the bottom, having lost the potential and kinetic energy.

Where did this mechanical energy go? Back in to Greg's body, basically. He negated it by doing negative work on the bar. Now you can understand why physicists need the concept of negative work: to explain where the energy went.

Where did the energy go after it went back into Greg's body? Obviously he can't do this indefinitely. The energy largely is lost to the atmosphere/gym air as Heat, created by friction from his muscles and joints as well as the micro-tearing of muscle fibers. If we could measure the heat he puts off it would show he's using more Energy, creating more Power, than coach's calculations suggest.

Anybody want to be a physics teacher? Not me, thanks.

Even this post is the product of gross simplification. Mainly this is because I DON'T DO CALCULUS ANYMORE!!!!!!!

SUMMARY:
-Lifting does no Work and creates no Mechanical Energy, but requires Energy.
-Energy can be used to calculate Power.
-Coach is wise.
-Greg is a Badass.
-I'm no rocket scientist.

BW = 220#

Modified CFWU x 3
10 x pull-up
10 x lunge walk
5 x 55# OHS
20 x sit-up

"Linda"

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

Deadlift: 185# (84% body weight)
Bench press: 185# (84% body weight)
Hang Power-Clean: 95# (43% body weight )

Total time = 34:52

Most I've ever done on the DL and BP for Linda. Right knee was feeling tweaked, and given my persistent AWS (aquired wussy syndrome), I stuck with HPC's today.

DL - 225
Bench - 185
Hang PC - 135

BW - a wintery 196#

I finished it, no need to keep time yet i'll just frustrate myself

DL-185
Bench-135
Clean-105

38:59

Jeff- As rxed @ work- BW-164# DL-250# BP-170# SQ. CLN. 126# 20:34
Charity-DL-131# BP-100# DB SQ CLN-25# each hand
16:34 (need to bump up all weights).

DL 225
Bench 160
Clean 115

Time 15:43

bw 164

CFWUX2

DL- 205
Clean 105
Bench-185

36 minutes.

Linda is no friend of mine. My forearms are shredded.

FYI- since starting cross fit in November I've lost 10 pounds and am now able to do 2 unassisted pullups. Huge gains.

bw 185

dl 225
bn 185
clean 135

the cleans killed me today, it took me 45 minutes to complete the workout. I did, however, move the deadlift up 40 lbs from last time.

30:00 bwt 190 did wod with a buddy who is 205 compromised at 200 bwt. subbed ring dips for bench.

Nicole: BW 110
30:37
DL 155
BP 80
squat cleans 80

Age 34
BW 145

As rx'd:

215# Deadlifts
145# Bench Press
110# Cleans

22:49

23:35 with mods but with actual real cleans this time, not power cleans. DL-247, B-165, C-123. Almost a full minute slower than September with the power cleans and my BW.

Due to the long lapse I've had with Linda and the fact that I've been mistakenly doing power cleans since day one I used OPT's body weight (165) to get back into it and wow, I'm really really smoked right now. This has always been one of my toughest WODs and now it takes the cake. I felt queezy from the first set and Pukie chased me the whole time, worse than I've ever had it. I was dizzy for most of it and I lay down for about 10 minutes after. I can't imagine how amazingly bad I'd feel if I used my BW of 195.

Only the sets of 9 and 8 for the deads were broken, all bench unbroken and cleans were broken BADLY until 5,4,3,2,1.

The coffee was probably a bad idea today as energy, will and determination low today. Glad to have finished and to have finally done a full Linda correctly. I have a headache like no other right now.

yikes

this is my favorite workout

LIND (80% of Linda)
bw 188
dl 225
bp 150
cl 115
31min

got thru all but the second to last rep of the round of 6 and had the bar slip from my left hand and come crashing down on my knee (which was in the squat position). don't try this at home.

will try to complete as my knee recovers

CFWU 3x15-plp10+leg raises
Linda
Dead 135 (must read article again--form,form, form)
Bnch 125
clean 85
toughest work out until last "1"

34 mins

47/M/5'8.5"/154/620

Scaled using CFT Ratio 75%
DL 175/Bench 115/Clean 85
28:12

DL and Cleans broken until 6. Bench unbroken. Full Cleans through 7, then power cleans.

Last time 155/105/75...26:02

BW 145

B 150
DL 220
CL 110

28:43

m/34/6'/220lbs

as rx'd:

48:30

DL:385
BP:225
CL:205

deadlift - 150% of bw (285) for first two sets; then had to drop to 125% (245) for remainder. 9 set broken; all others unbroken

bench - 100% of bw (195) - no problem; all sets unbroken.

cleans - 75% of bw (155) - 9 and 8 sets had to be broken; all others unbroken

35:55

51 yo/m/195#

DL: 225
BP: 150 (unbroken; could have gone heavier)
CL: 110 (some squat clean, but mostly hang cleans)

26:39

bwt ~113
deads: trap bar, 175 (150+%)
bench: 115 (100+%)
squat cleans: 75 (66%)
24:50
Worst time ever, but first time able to bench anything, including a broomstick, in over a year. Deads and benches unbroken.

2/15 skiing all day, 2/16 climbing all day...left shoulder a bit tweaky, so i'll try this one tomorrow am.

bwt 215

Major scaling needed on this one.

Last time:

DL - 240
BP - 160
Clean - 120

33 minutes + to finish 10-9-8-7

This time:

DL - 225
BP - 150
Clean - 100

28:30 as rx'd

Posting a day later... oh the pain!

dl:185
bp: (machine) 130
clean: 115
19:36

lost a minute 'cause i forgot to prep the clean bar

had to scale the bench all else as perscribed:
CFWU x 3
DL 285
BENCH 165
CLEAN 140
34:59

#35. Yep, I looked like a racoon cause of the broken vessels around my eyes.

29/185

DL - 225
BP - 165
CL - 95

20:08

CrossFit.com : Forging Elite Fitness

Comments: Thursday 070215
Yes!!!
I have been wanting to do this workout ever since I started CF.
Thank you!!!!!!
Tomorrow is going to hurt, can't wait.

45/242

DL - 315
BP - 195
CL - 155

Time 40:02

53:29

BW = 159 lbs.

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

Deadlift: 242 pounds
Bench press: 163 pounds
Power Clean: 127 pounds

Really focused on form on the deadlifts and power cleans where all reps are from dead stop. All bench press sets unbroken.

First time with attempt at Rx'd weights-

10- 265, 175, 135
9- 265, 175, 135
8- 225, 175, 135
7- 205, 175, 135
6- 185, 175, 135
5-1- 135, 135, 135
56:39

June 7: Deadlift 115, bench 80, clean 60.

Sept. 27: cfwu 2 rounds, then 10-9-8-7-6-5 Deadlift 155, bench 95, clean 75. Took 34 minutes to get to that point, and I was pretty wiped by then.

2006 Nov 25: cfwu x 3. 10-9-8-7-6-5-4-3-2-1 x (deadlift 155 + bench 95 + clean 75). 37:30. Not exactly storming through it.

2007 Feb 16: cfwu x 3. 10-9-8-7-6-5-4-3-2-1 x (deadlift 165 + bench 95 + clean 85). 36:30. Still not exactly storming through it, but ... a little more weight, a little less time.

38yo
bw 203
dl 311
bp 205
cl 153
34:50pr (2:40 faster than last time)

#274, Jus,

“However, when calculating Work, Distance is expressed as a vector. Work is the dot product of the Force vector and the Distance vector.”

The dot product of two vectors is the product of the magnitude of the vectors times the cosine of the angle between them. To do work, force must be applied in the direction of the movement, so the cosine is a positive number. When Greg lists the bar, he does positive work. (The angle between the direction of the force and the direction of the movement is 0; the cosine is 1). When he lowers the bar, he does not do negative work; when he lowers the bar, he does no work. The force he applies to control the decent of the bar is in the opposite direction of the movement of the bar. It is gravity that does the work of lowering the bar.

“You can run an integral number of laps around a circular track and do zero work. In fact, that's usually the case. Unless your strapped to a rope that lifts a weight up from a well or something.”

When you run around a circular track, you are doing work. As the ball of your foot presses against the ground (at, say, a 45 degree angle), there is a component of the force that is in the direction of your movement. Thus, you do work when you walk or run, regardless of your path.

“Where did this mechanical energy go? Back in to Greg's body, basically.”

When Gregg lowers the bar, the potential energy of the bar does not go back in his body. When I jump up on a box, I do not regain the energy expended by jumping down. Rather, the potential energy I gain at the top is converted to kinetic energy as I fall to the ground. When I hit the ground, the kinetic energy is transferred to the earth.

est 30 min (watch stopped at 21 after 7th set, caught for last 3 sets...)
wu=20 min light eliptical

bench, DL=155 (bw) clean=95#
Back....sore!

33yo
bw 180
DL 225x10 (1.25 bw) could not do 9, so all others 185 - unbroken from 8 to 1
BP 185
CL 135

33:30 I think.

I've been reduced to a quivering ball of plasma.

BW 186
225 deadlift
155 bench - this could have been 5 more,and
did a few extra reps.
135 clean

I "stormed through" in 54:00

1 bar Linda - 135lb
10 - 1 of
Deadlift
Strict Press
Power clean

in 20:10

about 2 minutes faster than last time and all strict presses. Happy with that.

Cheers, kempie

28:13
Minus the Deadlift portion

Comment #300 somehow has comments 1-224 embedded in it.

skied hard

bw 150#
43:17 as rx'd
first attempt at Linda--felt like supersets of death!

Age 51/BW 240#
Cleans @ 100#
Bench @ 200#
Deadlifts @ 245#
40:13 (44:50 last time out)
LINDA, as usual, kicked my butt!

Age 32
Wt 215
Ht 6'3

Deadlift 225
Benchpress 155
Clean 95

Time 30:21

43:48

Only had 2 bars. 200 Lb Deadlift and 155 Lb Bench done at same time. 110 Lb Power Cleans done last.

Brandon - 20:45 with 185, 135 and 95 lbs.

Marie - 16:47 with 65, 55 and 45 lbs.

BW 168 Age 38
DL 205#
BP 135#
CL 120#
38:30

Sub 135# BW:

Andy: 34:26
Paul: 27:32

Hey All,

My friend who is going into BUD/S showed me the CF website and I've been intrigued ever since, but it wasn't until today I tried a WOD.

"Linda" was my first CF WOD...and it was jammin! I enjoy challenging workouts and I can say this is the best workout I've had since I was a college swimmer. I'm hooked.

I scaled back the weights & didn't rush, but it was still challenging and I was still done in less than 45 min. Next time I'll officially keep track of how long it takes me.

I do have a question. What's the most effective way to work my way up to the Rx'd weights? Simply do the WOD or is there something additional I can do to speed the process? Just want to make sure I'm doing the most effective things to improve.

Thanks for any input...I have to say, I'm jacked about CF and look forward to many more challenging workouts!

TSCHANZY 44YOM 5'9" 170 LBS

2ND CROSSFIT OF THE DAY, TOUGH W/O

AS RXED 255 DEADLIFT, 165 BENCH AND 115 CLEAN

38:04

TSCHANZY 44YOM 5'9" 170 LBS

POOR MATH SKILL ACCIDENTLY WAS 10LBS LIGHT ON CLEANS

bw 170/ male/ 23 yrs.
as rx'd
deads 255
bench 185
clean 135

time 28:26

bw: 120

31 minutes

Did light weight after being out for awhile.

bench: 70 lbs
deadlift: 95 lbs
dumbbell cleans: 30 lbs

did this on 2/17 PM

scaled down
bw ~230

dl 225#
dbp 50#
PCL 135#

20:33

1:30 slower than nov...

thanks!

disappointing day. had to stop after 5rep sets...got really dizzy
BW 165
DL 225
BP 155
CL 115
26:14

Ok, finally got to it:

BW 126

DL 115 (61% 1RM)
BP 95 (76% 1RM)
CL 65 (76% 1RM)

28:54, compare to 33:20 last time with same weights. Total of 8.72 lb/sec, better than previous best of 8.19 (lower weights, same time). Next time leave BP and CL same, work on cleans in meantime, and up the DL weight...145 would be an even 76% 1RM across the board.

02.17.07 - 42:12
DL – 335(134%)Broken until 5
BP – 250(100%) Not Broken
CL – 155(62%) Broken until 5
first time done w/ 3 bars vs. 2. Moved both BP(10%) and CL(8%) up and imprved my time. i'd like to think i'm more fit, but it may have something to do with using 3 bars vs. 2.

11.25.06 - 44:04
DL – 335(134%)Broken until 6
BP – 225(90%) Not Broken
CL – 135(54%) Broken until 7
did the same weights in June in 39:23 but did not finish...so this is a BIG improvement

09.26.06 - 1.03:26
(10-6 40 total reps per)
385 (154%) all broken
275 (110%) unbroken
185 (74%) all broken

07.13.06 - 43:09
(10-5 45 total reps per)
375(150%)
245(98%)
155(62%)

CFWUx3 (sub Bench for Dips, 45x15-95x15-95x15
38:47
225 DL
155 Bench
115 Clean

27:11
Half way switched to power cleans due to knee pain.
DL 275
BP 185
CL 135

44yo/225lbs/6'1"

31:00

225lb - DL 100%bw
185lb - BP 83%bw
135lb - CL 60%bw

cfwux3
179# bw
1 bar and 4 dumbells of death
225#dl
65# db bp
35# db cln
42:25

39:47

309# DL
185# BP unbroken
155# PC

next time should be able to increase bench

M36 5'10" 173lbs

Deadlift: 260lbs
Bench: 175lbs
Clean: 130lbs
(still doing more of a power clean)

28:55

170lbs
clean: 125
deadlift: 255
bench: 170

27:32 as Rx'd

btw, i can't move.

17 mins-something
DL: 95#
BP: 65#
Squat CL: 55#

Slower than last time I did this one (back in April) with 10# more on both DL and CL. The DL and BP were unbroken sets, but the squat cleans were tough, broken in various ways until I got down to the 5's.

Does anybody else notice deterioration in BP lately? Last summer, I reached a peak of 4x4x95#, and the other day, I was only able to do 7 reps of 85#. Reviewing my workout log, it seems like very little benching for the past couple months (at least). It's disappointing to see my anti-progress.

My husband quit XF and is doing Dan John's One-Lift-A-Day. As a result, he's making incredible progress on the lifts he's chosen, one of them being BP. I'm thinking of adding OLAD on the XF off days (3 days XF, one day OLAD, repeat).

I'm curious for advice/feedback.

TSCHANZY 44YOM 5'9" 170 LBS

TOTAL WEIGHT MOVED 29425 LBS POSTED ABOVE COMPLETED W/O

Age - 32
Ht - 68"
Wt - 220 (18%)

CFWU(15) x3 - 12:58 (subbed 10 elev HSPU for dips, did 5 kips)
Rest - 15:00

WOD - CFT Linda: do the 10, 9, 8,...1 but use 30% CFT for DL, 20% for BP, and 15% Cleans. My CFT is 805 so I did 245# DL, Bar Push-ups (equiv. of 165#) and 115# Cleans.

Set 10,9 - 7:53
Set 8, 7 - 10:47
Set 6, 5 - 9:14
Set 4, 3 - 6:13
Set 2, 1 - DNC due to work.

Total - 34:09 (37:09 assuming that's time for last two sets)

The weights worked out great. Great Metcon and Strength training. The Bench or Bar Push-ups just seem far too easy though. Maybe a military press should be used instead?

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

Nov. 25, 2006

Wt - 230 (22%)

WOD - Linda variant w/ BrandX pack scaling. 21-15-9-6-3 of the three lifts. Used 205# DL, Bar Push-ups (equivalent of 165#), 95# cleans.

Total - 29:16

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

Sept. 26, 2006

BW: 240 (23%)

DL 125#, BP 100# (db), Clean 75# for reps of 10, 8, 6, 4, 2

Total - 19:10

29:17

BW: 180#

~2/3 max on all weights:
DL: 200#
BP: 135#
CL: 115#

M/37/175

Did this on 2/17. Feeling it today. Still not at Rx'd weights, but much closer than last time in November.

DL: 185#
DB BP: 80# DBs
CL: 95#, then 115 on last couple sets

Time: 42:20 (not great - just felt weak)

Joey:
DL: 275lb
Bench:185lb
clean:135lb

complete

Paul:

DL: 275lb
Bench:185lb
clean:135lb

stopped at five...got sick feeling

m-36-185
DL 225
BP 185
CL 135
40:40 Nearly killed me @ 5:30 am

35 yo male
165 #
dl 205
bp 175
cl 125

39:02
7 minutes faster than first time i did this workout, despite doing full squat cleans (with 10 pounds more weight) as opposed to power cleans. body weight is six pounds lighter. the best thing, though, i never felt like i might die.

Bwt: 170

Did 1st 5 rnds (10,9,8,7,6) modified as follows:

DL: 185
BP: 135
DB Squat Clean: 2x45#

Time: 25:46

Did the whole workout as per instructions.

23yr M 180 pounds
DL 225
CL 115
BP 180

29:30

Not good!!
Did sets 10-9-8-7-6 with 165# Deadlift/Bench and 125# Cleans.

Then poppy-poppy in my lower back (just above my right hip) on the first Deadlift of my 6th round.
Needed to stretch out a bit and then I just finished my sets of 5-4-3-2-1 with the 45# bar. Bench as rx'd as those were simple.
Total time of 35:30.

For now on I am going to have to go with 1/2 the rec'd amount for Deadlifts. My back just cannot handle them.

165# male, 5'9", 28yr.

135/135/95

30 min

-Working on form

Why did I gain ten pounds since last time?!?!!!?

m/27/5'10''/180

dl: 270
bp: 180
pc: 135

49:07

Holy Crap made it through the first half of the total reps in about 14-15 minutes but ran out of gas.
it probably didn't help that robert was benching what
i was cleaning and we were running into each other.

bwt. 175 age 26
DL 265
BP 175
Clean 135

Subbed power cleans instead of squat cleans, still felt merciless.

29:30

225/155/115 (Actual Body weight 193)

10-9-8-7 in 46:14

29:43
BP 185
DL 275
CL 135

35:33

205 lb deadlift
185lb bench
85lb clean

better than last time but i still suck at the olympic lifts.

19:53

175/ 41 yom

275 trap bar DL - 185 BP - 135 Pwr Clean

Managed right from the start, but seemed to make time faster...just enough rest, quick drink, between cleans and next DL round (got all the way through rounds 10, 9, 8, 7 at the 10 minute mark). No rest after round 4 and below. Power cleans except for last 3 rounds...slowly working to FSC.

34m/207#

Hardest workout of my life! 49:28

205# DL
150# BP
100# Clean

Felt pukish after the third triplet.

age: 46
wt: 185
deadlift 275(first 20) then 225
bp 185
clean 135
28:12

190/m/34

Modified:
Deadlift: 275
Bench: 185
No cleans...

39:16

DL 255 lbs
cleans 135 lbs

BP 185x1 set, 165x5, 170x2, 175x1, 200x1

40mins

Did this on 2/19.
As rx'd (1st time saying that in 16 months).
BW = 180, 37 yom
DL - 275, BP - 185, Clean - 135
35:24.
2/3 cfwu, burgener wu

I must confess I did power cleans. Feeling guilty, I did a full squat clean on the last rep of each set, starting at 7 reps. Some jerkoff swiped my bench at about #6. I mean, what is that? I was gone for all of about 2 mins and the weight was still on there and there were other open benches. Had to finish out using the dreaded smith machine. Suck.

35:26 Scaled to 78% of RX'd

17:21
DL 135#
BP 95#
Clean 45#

B.W. 202
DL 245
BP 185
C 145
35:09 last time 44:23

BW 175
DL: 225
Bench: 170
Clean: 95

23:45

(done 2/20/07)
20:10...HR avg 163 max 175
Only able to get thru rds 10, 9 & 8 before low back tightened up too much to continue w/ DL's & CL's (BP was no problem). Need to focus much more on stretching to loosen up back & hamstrings.
185#DL's/185#BP/95#CL's

Age 35
bw 182

21:33
scaled to 10,8,6,4,2
started at 275/195/135
ended at 225/155/135

29/M/200lbs
Dl 225
BP 155 & 145 (dropped weight in after 2nd set)
Clean 115
56:16

2nd time completing Linda as Rx'd
3rd time completing her as Rx'd
1st time 53:36 2nd Time 49:00
This time 42:51
285 DL
195 BP
145 Clean
Love seeing the steady improvement
54:30
275 DL
185 bench
135clean

modified: 22min
Deadlift:135 (reps 15,14,13,12,11,5,4,3,2,1)
Bench press: 135 (regular reps)
Clean: 55 (regular reps)

Destroyed. Had to stop after 8.
Pulled something in latissimus.

36:47 scaled

deadlift 195
bench press 2x 45 db
clean 95

m/31yo/175lb

"linda" on 2/21/07

done on/near bench press w/
185 lb deadlift (good weight, go up 10 lbs, though
65ea dumbell press (go up to 70 lbs)
135 lb clean (this the correct weight!)

after 8 rep round: 19:32
after 6 rep rouond: 32:14
after second 3 rep round: 50:00

m/31yo/175lb

"linda" on 2/21/07

done on/near bench press w/
185 lb deadlift (good weight, go up 10 lbs, though
65ea dumbell press (go up to 70 lbs)
135 lb clean (this the correct weight!)

after 8 rep round: 19:32
after 6 rep rouond: 32:14
after second 3 rep round: 50:00

Vincent 18/225
32.17 - scaled dl to 265 after 1st rd

Dad 38/235
37.05 as rx'd

m 34 bw 163

Time: 31:50.

First 3 sets: 10-9-8
Deadlift 245 (150%)
Bench 165 (100%)
Clean 115 (71%)

Last 7 sets: 7-6-5-4-3-2-1
Deadlift 225 (138%)
Bench 165 (100%)
Clean 115 (71%)

Deadlift had zero mat underneath and no bounce so it made it much harder. The removal of 20 pounds was essential to finish this workout.

This was a killer. I'm so sore today and I've been doing Crossfit for a year. Lowerback killing me. Cleans more of a power clean. Loved the question... are you using all these bars???? Yes I am.

44, 5'11", 202lbs
35:04
-sub 185 on deadlift
-sub 135 on bench press
-sub 95 on cleans

BRUTAL would best describe this wod. 'storm through' does not describe so much as a 'storm of heavy breathing rest periods' between sets, especially after cleans. i DID perform full cleans this time instead of power cleans and also used +50lbs on dl and +20lbs on bp over last time...probably could have used a bit more on dl and pb. took 2 1/2 minutes longer than last time but feel ok with time considering added weight and not quite over severe stomach flu.

ON 070228

33yoM6'185#
First Linda

DL as Rx'd
Bench sub .75bw(shoulda done more, was so much easier than DL and cleans)
Cleans as Rx'd (though I power cleaned a few of them)
used two bars

1hr24min
10- 6:30(too fast, out of breath and dizzy after DLs, low sugar?)
9- 13:30
8-14:09
7-11:46
6-10:48
5-11:09
4-5:29
3-5:13
2-3:12
1-2:10

started out with some lower back fear, but the form improvements are paying dividends. low back a little stiff next day but better than last week

NOTE: HOME-MADE GATORADE! and maybe a banana

m/ 29 yoa/ 6'2"/ 255 lbs.

1. Warm-Up
No CFWU today, I felt the need for a more specific warm-up so I did:
-Bench Press
45x 10
95x 8
135x 6
185x 4
-Trap Bar Deadlift
45x 10
135x 8
225x 6
275x 4
-DB Power Cleans
25x 10
45x 8
65x 6
75x 4

2. "Linda" (modified)
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Trap-Bar Deadlift: 315
Bench press: 225
DB Power Clean: 85 lbs. DB's

Time: 49:30. I scaled the weights way down on this one due to soreness in my arms, shoulders, and core from yesterdays L-Pull-Ups and HSPU's. It was still brutal, and my first time with Linda. I intended to do full squat cleans with the db's, but I have powerblocks which are very long, and I was finding it very difficult to catch them. Even my power cleans turned into more of a power curl. Need to get another oly bar.

Had to skip stretching afterward due to time, but I'll try and stretch later tonight after work.

"Linda"
31yo/m/175 lbs
50:00 w/ 185,65 dbells, 135 lb

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

225lb deadlift
75 lb dumbbell bench press
115lb clean

Probably could've afforded to go a little heavier on the cleans. Forgot my stopwatch yet again, but this one took me a long time, probably close to an hour if I had to guess. I'm gonna be hurtin tomorrow

185# DL
135# BP
95# Cleans
Otherwise never would have finished.
Could have gone heavier though, will try next time.

is doing the bench press different if you are using dumbbells?
I rarely train with the straight bar due to shoulder injury, is the weight any different?
is there a percentage of weight that I should be looking at while using the DB?

this WOD looks fun

getting down to the seventh set (3,3,3), I had to make a break for the b-room. I had officially met pukie the clown.

I was drenched in sweat, and felt the world spinning. Hopefully I'll make it through completely next time, with more weight.

27 min

BW: 202
DL: 205
BP: 205
CL: 100