Greeeatt.. Linda tomorrow at 6:30

i knew this she would be coming up soon! I love/hate linda!

What if i only have 1 bar and not enough weights to do my body weight?...seems like i cant do any of this workout. any ideas guys>?

HERE IT IS BABY! Thank God I'm down to 173 lbs =).

Oh no! Was dreading this! I will have to wait until I get over the flu before I do this!

Marty #4 - I have only done Linda once before and I used Dumbbells for the bench press and then Cleans and DL's were scaled down. It still torched me though!

richard, thx for the help

the only problem i have is that i am very limited in the weights i have, if i set up dumbells with enough weight to bench, then i have no weights for the bar. plus i only have 1 bar...maybe i will do a whole different wod tomorrow...any suggestions?

thx again-

-marty

Oh my gosh I've been waiting for this since I started ! I've heard terrible things about this bad girl!

Well she's been a long time a-comin', I could just feel her.

#4 Marty:

I've been thinking about doing GI Jane (100 pull-up burbees) ever since I saw the video with Greg. Just a thought. My gym is way too crowded for this one on a Friday.

#10 dcron:

-your on

p.s. (ive never really posted or been in the whole crossfit scene, but the workouts helped me win my last mma fight in april, and after that i stopped doing them. I got back into it about 2 weeks ago and have been religously doing them ever since every day. I love it, im 17yo/6'0/167lbs and am stronger than my brother 19/5'10/177! Im not into the whole body building thing, i workout for strength and functionality, crossfit is my new longterm home!)

-Marty

Just so I understand this correctly. Is it 10 deadlifts, 10 Bench presses, 10 Clean, then 9 deadlifts, etc....?

MAN I shouldnt have done that bench on the rest day, oh well, It'll make tomorrow EVEN better

Perfect timing. Friday is a great day for this, since there are less people in the gym.

My hands are going to be shredded. Maybe I'll tape them up before working out so I don't bleed on everything.

Question for the board:

I have the weights, but no bench. Would weighted pushups be a good sub for bench press? Suggestions? Thanks in advance.

Denis - Yes, as fast as you can. Scale the weights if needed.
Great video. In 15 months of Crossfitting, I have seen definite increase in work capacity in fighting fires, less fatigue, and the ability to work longer, harder. Thanks to Coach and crossfit...Get some.

Grund, try unassisted dips, it's what I sub if I have to.

I just mentioned that this workout would be rearing it's ugly head very soon. Can't wait to start the madness!

Mother of God. This is going to hurt.

DA-dum, DA-dum...cue the jaws music

"Nothing is gained by doing one thing with your body and another with your mind"

Chris/Dan--game face and "A" game. Get some.

One of the mods I use for this when I only have one bar, or no room, etc, is the

"One bar Linda"

I've use 135. Scale to whatever. Same rep scheme as Linda 10-9-8-7-6-5-4-3-2-1, for time, of:
Strict Press(overhead)
Squat Clean(or power)
Deadlift

The Deadlifts are easy, the rest isn't.

These videos are phenomenal. More specifically the methodology and presentation of methodology (which is indeed its own skill) are phenomenal. I spend all my time listening to scientists/mathemeticians. In these videos coach carries his work with the same confidence and rationale that all of the best scientists I have ever met also possess. This is truly a scientific pursuit. I love the workouts, but the thought put into the workouts to justify the program structure is really the amazing part. Simply superb.

#15 - do a floor press.

http://www.weightliftingdiscussion.com/floorbarbellpress.html

ive been having trouble sticking to a strict crossfit regime lately. i find myself straying back to bodybuilding-esque lifting. i think the routine of the warm up is killing my drive. any ideas on how to change it up, but keep it effective?

I love the lecture vids. It gets me psyched up to do the workout. Wish I could start now!

First time with the three bars of death

Since I am focusing on metacon and I need to work on time, going to do body weight, 3/4, and 1/2 for the workout.

Next time I hope my weight is down more and I can do as rx'd.

I'm 115# So this means

deadlift 172.5# pretty close to my PR
bench press 115# never done anything like that
clean 85# my PR is 95 but the last time i did it I almost broke my thumb

??

Come on now.. What should I do so I can make it to the end?

I'm excited in a scared kind of way. This is the first Crossfit workout I saw a guy do. It was so intense to watch and it's what made me go out and GET SOME for myself.

#25 - You can vary your warm up by combining some of the movements and making it a bit more efficient and exciting. For instance, instead of doing the squats, push-ups and pull-ups, do 10-15 reps of the GI Jane pairing -- burpee/pull-up; or instead of doing pull-ups and dips, do muscle-ups. I also like squat cleans, wall ball and thrusters as good warm up exercises. There are thousands of ways to get a good varied full-body warm up.

40 y/o male
160lbs bw
165lb bp
135lb pc
225lb dl
22:40 time

#28 Allison, how about you use..... less weight? Now that is some logic in action there. Pick out some numbers and go for it.

217 BW

175 clean
225 bench press
315 DL

First Linda, The gym in Iraq is ALWAYS crowded, so it took a bit more time. 26:38

I guess we can't all be as logical as you, gaucoin.

I was asking for advice on how much I should use considering how much I weigh and my PRs. I don't want to just pick random numbers and go for it.

Thanks

I was just woundering if there is a videos of the three bars of death! ....it would give me a good idea of what im going to look like.

#28 Allison,

Remember that the "generic" crossfitter the WODs are designed for is an "advanced" (i.e. very fit) 175lb male. Going by Coach Rippetoe's tables (yeah, I know, I know, too general to really be useful in scaling a workout for an individual lifter), your hefty dead lift and clean PRs means you're straddling intermediate and advanced numbers. But a 1.5x body weight DL is a "novice" territory 1RM for a 175lb male, and about 60% of an advanced male lifter's 1RM. The bench and clean are similar.

Scaling for women is interesting. A body weight bench press is an "elite" territory PR, but a 0.75x body weight clean is a novice-intermediate 1RM performance, and as mentioned before a 1.5x dead lift is intermediate-advanced territory. The bench should clearly be scaled back relative to the other exercises to compensate for the reduced upper body strength. The relative differences between male and female numbers suggests that the clean and bench should be done at equal weight for this workout, and the clean should be done at relatively lower weight than the dead lift (i.e. the clean weight is half the dead lift weight for men, it should be somewhat less than half the dead lift weight for women)

So maybe try:
105 lb dead lift (about 0.9 x BW)
45 lb bench press (about 0.4 x BW)
45 lb clean (about 0.4 x BW)

And then it's only "two bars of death" for you.

Never done Linda before, so it'll be an interesting challenge. I'll definitely have to scale that one down a bit. And we don't have a bench press in our CF area of sorts, so I'll do push ups instead. How's 20,18,16....sound?

On another note, I was truly impressed by coach's last 2 vids on the seminar. It is what is happening to Crossfitters, increased work capacity over broad time and modal domains...

Also, I want to thank you coach for mentioning the Canadian Forces. I am in the service and it's nice to see that CrossFit is finally reaching our community of soldiers. I have seen the site that you produced in concert with our PSP staf and it is phenomenal. CF is gaining in popularity amongst our ranks, which is great in general, but not so great here as our small CF area gets more and more crowded. Oh well, I will have to change my schedule a bit and go when it is not so busy...

#36 Harry,

If you have a bar, see post #24.

#25 - excellent suggestions by CJ in SD! I sometimes find myself not wanting to do the same old warm-up too, so I often row (I particularly like doing a few rounds of 3 mins @22 strokes/min, 2 mins @25 spm, 1 min at 28spm).

I also picked up a great dynamic warm-up from the CrossFit Affiliate I used to go to - skips forwards, backwards & sideways, knee-hugs, quad-stretches, leg swings to the front and toe touches with leg extended to the back, walking lunges. Sometimes I add in some grapevines and heel kicks. And then some stretching..

I figure there's no need to bore myself with the warmup when the WODs are so varied ;-) but I do try to warm up my whole body and break a good sweat no matter what I opt to do on a particular day.

Hope this sparks some other ideas..

Cynthia

23/m/156
CFWU x 2
As Rx'd
DL-205
BP-155
CL-Not so much today...
17:36

other warm-up favorites:

Handstand Pushups
Double Unders
Jumping Squats
Knees-to-Elbows
200m run
Bench Press
and of coarse...Muscleups

Practice what you suck at. Just keep reps down to the warmup level or risk doing two WODs. And work in some favorite stretches to get ready for full intensity, but save the flexibility work to the end. But I'm still partial to the original warmup because it works. Just enough blood flow in all the major joints and muscles.

linda!? ohh sh**t...

pukie here I come. 3-2-1-GO!

hey i don't understand how this linda works with that 10,9,8,7,6,5,4,3,2,1 reps of triplet... so do i have to switch it up between the 10 sets for 3 times so thats bp,dl, and pc

M/23/160 lb.
34.27. This one sucked. I came in several minutes slower than the last time this one came up. I felt good, but after the third rotation I fell off bad.

Kajan,

10 Deadlifts
10 Bench Presses
10 Cleans
9 Deadlifts
9 Bench Presses
9 Cleans
...
2 Deadlifts
2 Bench Presses
2 Cleans
1 Deadlift
1 Bench Press
1 Clean

Didn't have the bars nor the time today (slept a little) so did FGB from last Saturday, subbing PUs for the row, and my jumps were onto a bench (~16inches)

Wall Balls: 30, 31, 32
SDHP: 17, 14, 11
Box Jumps: 34, 37, 34
Push Press: 14, 11, 10
Pull Ups: 12, 14, 15

Mother of God! Linda is all that is man!!! I have heard that she takes no names and only likes to kick major but. Get Savage!

I just shuddered after seeing "Linda" on the site. If there is ever a workout that makes me get to know pukie it would be this one. Might be a little to difficult to +grab up 3 bars at my gym for 30 mins or more on a Friday. I hate to miss this workout but it might have to wait until I can go home. Plus on my day off of work it does get a little bit hard to muster up the determination to leave the apt to put myself through this one.

Thanks again for showing me the way out of the cave with Crossfit!!!

Weigh in at 180

Time 21:14

I need to drink something before I die!!!!!!

BW 185
Time:31 min blank

Awesome clip of Coach... again! Can't wait for Toronto cert!!! woooo

15:53 - 185# trap bar deadlift, ring dips, 85# squat cleans. Dead stop deadlifts (no touch and go or bouncing reps), rings out and away at extension ring dips, full squat cleans from the floor. Bwt 114#.

M/33/82kg

I'm back after a two week absence. Thought I would train during that time but I drank a lot of wine and beer instead!

Weak "Linda"

10-8-6-4-2 reps for time of:

80kg deadlift
60kg bench-press
40kg hang-clean

time 09:53

I only have one bar, and my highest db is only 55 lbs. Im not sure if i will be timing this one.

this is absolutely my favorite workout, so of course my bumpers have not arrived yet.....suck!

on the plus side, I don't know what happened but this week everything clicked, I've actually ran an extra 2 miles twice, I'm 31 and feel like I did when I was 21. I've been focused on working out for 5-6 weeks now, following the WOD and I guess I'm suddenly reaping what I have sown. This is truly outstanding and could not have come at a better time since I am re-elisting next week.

Thanks you Coach and everyone at X-fit!

Just curious how many of you people use a trap bar. Personally I love it. I can do more weight with it without hurting my back.

#34 Chris

Where can you find the info as to beginner weights to Elite? I want to see where i fall and what i should be working on.

This one is going to be amazing! What a rush! Can't wait to collapse after this!

Ha! I picked this one yesterday. Cool!
Not as rx'd on wt

10-9-8-7-6-5-4-3-2-1 :
DL 150#
BP 70# (used 2 35#DB)
Clean 75#
Time 32:23PR (4/26/07=39:31)

From soccer the bottoms of my feet are torn up, my heels torn up, and now my hands are torn up. At least I match. Ha ha

Erin

so far I've done crossfit for 3 months, and lately haven't had to scale much. m/23/150lbs. That said, Linda was the hardest workout I've attempted since starting. Started with too much weight on deadlift and clean (only 2nd time I've ever even done clean I think) and it was just downhill from there. Only got 10-9-8-7, then my grip and forearms were killing me so bad I had to quit. Next time though, I'm kickin Linda's butt.

348, Tim: Kelley Moore and I are the only 2 who post acknowledging use of the trap bar. I can get a slightly heavier dl with it. Given where I grip the bar to lift it, I'm almost assured of having my shoulders forward of the mid-line which is where you want to be using a straight bar touching the shins. I use the straight bar for CFT and max dl's rather than getting a slightly inflated dl with the trap bar, but I'm debating with myself as I write this whether or not to use the trap bar today. This WOD is such a monster that I get by with a little help from my friend the trap bar. We'll see. 3,2,1 go!

15:20 as rx'd (240DL,160BP,120CL)

FULL SQUAT cleans
fat bar on bench press...bad idea....next time sub 14

Question on the deadlifts -
I have not done deadlifts for at least 2 years, and cannot remember if that is an exercise that tears you up bad the first few times you do it (seem to remember my hamstrings being torn up last time). I know deadlift form is critical, and my deadlift form is alright. Guess I am looking for advice on how heavy I should go with the deadlifts today.

My BW is 240 (about 25 pounds extra).
I'm scaling back the other exercises to 50# or 60# dumbells for bench and 135# for cleans.

Thanks,
- JK

Should have been "48, Tim" Believe it or not, I'm nervous and a little shakey thinking about this WOD. 4,3,2,1, now, go!

7777777777777777777777777777777777777

dead = 245
bench = 165
clean = 125

31:47

Oh man.

I wish I wasn't 220lbs :( I might have to cut this down a bit, I can bench 225, but I don't want to do sets with it.

Allison #28

Scaling is sort of a pet subject for me. Search the message board for "Scaling the WOD", a thread about different methods for scaling including by bodyweight and through the use of your CFT score. There is a link to the Ripptoe standards contained within the thread.

In brief, the major reason to scale is for SAFETY. You must choose weights that will allow you to complete the WOD without hurting yourself. After that it's my contention that the strengh-based WOD's like "Linda" and "Diane" pose a question to those of us who struggle to do them "as Rx'd". Are you targeting a strength/muscle-endurance outcome or a pure met-con outcome? For met-con I like the "two-bars" suggestion above for you. for strength I think you need a little more weight on the bench.

Good luck.

Allison, #28

If you need it scaled you can also go to brandxmartialarts.com.

They post all of the workouts scaled for differant levels. Hope this helps!

Judd

M/21 bwt:148 cfwux3

DL: 225
Bench: 150 (technically was 147.5 for 1/2 of the reps)
Clean: 115

42:00 - 10:30 longer than last time!!!
I blame it on having to switch weights (doing workout with partner). Bench felt weird, then I realized my partner had forgot to put 2.5lbs on both sides, switched it up to make up for the problem, then switched back to balanced.Cleans were definitely my weak point this time.

Man I feel good for finishing though.

M/21 bwt:148 cfwux3

DL: 225
Bench: 150 (technically was 147.5 for 1/2 of the reps)
Clean: 115

42:00 - 10:30 longer than last time!
I blame it on having to switch weights (doing workout with partner). Bench felt weird, then I realized my partner had forgot to put 2.5lbs on both sides, switched it up to make up for the problem, then switched back to balanced.Cleans were definitely my weak point this time.

Man I feel good for finishing though.

23:12

9 seconds faster than last time.

scaled down
DL: 225
BP: 165
Cl: 115

Many sets broken in two.

M/48/5'10"/173

Deadlift: 1 1/2 body weight - 265 lbs
Bench press: body weight - 175 lbs
Clean: 3/4 body weight - 133 lbs

1:00:19
---------------------------------------------
Compare to 070424

Deadlift: 1 1/2 body weight - 255 lbs
Bench press: body weight - 161 lbs (my error placing incorrect weight on bar)
Clean: 3/4 body weight - 130 lbs

1:04:42

So hear is the story. I am a welcome back fan of crossfit. When i was competeing in collegiate Track and also Football i used crossfit as my offseason work. once i started my masters and ended my sporting career i fell into the tradition 'crap' workouts. Its just resently that i went to clean out my old computer that i found all my old times and performances with the girls and just had to start up again. in 3 weeks i feel like i am in peak shape again and look forward to the pain you will put me through each day! Thank you so much for continuing to provide this service to us all!

ps. linda is an evil B!@tch

I have no luck with Linda whatsoever. Last time was missed due an adductor injury and on Wednesday I foolishly sprained my wrist.

165# male, 28yr, 5'9"

Sets/Reps as rxd.

Deadlift: 165# (100%)
Bench: 165# (100% as rxd)
Clean: 125# (75% as rxd)

dead 255
bench 170
clean 125

21:19

^^^^^
30:51 (forgot to put my time)

Nearly there for Rx'd

DL: 225 (1 and 1/8 bw)
BP: 135 (<3/4 bw)
Clean: 100 (1/2 bw)

36:01 for Zack and I both.

Allison #28 - Don't be discouraged!

I have a few suggestions. You don't have to do 10, 9, 8, 7, ..., you could do 10, 8, 6 ,4, 2..., or 9, 6, 3, 1, ... or any other combination that fits you and the weight you picked.

As for suggested weight, deadlift in the range of 105-125 lbs, bench press 35-55 lbs (empty bars or dumbbells, what ever works), clean 35-45 lbs. Don't forget, that you can change the weight during the workout. If it is realistically too heavy, take some weight off. If you aren't struggling a little during the higher reps, you probably need to add weight.

Everybody's goal is 10,9,8,7...1.5, 1.0, 0.75, but beating yourself down and getting hurt does not help. Push yourself, but be safe. Make sure that your form matches the function. Have fun!

Mark

Crushed.

30M/155/CFT 695

DL 185
clean 115
Bench 135

Time: 28:43

Worthless.

29m/171# (Hurray, weighted in light this morning!)

DL: 255
BP: 170
Clean: 125

Last time:

1 hour 2 min 42 seconds

Today:

26 minutes 4 seconds

OPT you are my hero man! Someday I hope to post times like that!

I know the cleans have to be full squat cleans but can you do sumo stance for the deadlifts?

26/6'6"/200 lb
CFWUx3

Recovering from a hamstring injury
DL: 165 lb
BP: 165 lb
Clean: 95 lb

28:56

23YOM 186lbs.

5K on treadmill @ 1% incline

Time = 22:05 (came within seconds of meeting Pukie)

This is going to sound crazy, but I think I am getting to the point where I can predict the WOD.

I did not have access to internet from early last evening until this morning, and I somehow had a gut feeling that Linda was going to be the WOD. Weird!!

Now I will look forward to actually completing the workout either Saturday or Sunday. Keep working hard everyone.

This might be reaching a little bit, but... would 10 sets of 5 be more appropriate? It's the same number of reps, and, if done at the same intensity, it'll give the same results. Any input anyone?

I did this the wrong way round in my haste/ignorance so ended up doing 55 rounds of deadlift/bench/clean singles with:

Deadlift 120kg 264lb

Bench 80 kg 180lb

Cleans 60kg 135lb

Took 31 mins. If I had done this correctly I may have done it quicker as there would be less transition times. However it may have taken me longer due to lactic burn/fatigue. I'll find out next time.

PS Thanks to Kempie (crossfitnortheastengland.com) for showing me the error of my ways here.

'Pain is temporary'

Not only is Linda a tough-looking broad, I heard she left a guy at the alter once and then jinxed Van Halen by wearing his T-shirt. I think she would crush me and then make disparaging remarks about my musical career (still in its infancy). Meanwhile, I'll keep practicing my O-lifts, working on my wrist and shoulder flexibility, and trying to figure out the still-mysterious muscle-up. I guess as weaknesses go, things could be worse. I could be a sucker for girls who wear tight leather.

35/m/178
CFWU

July 27/07
Linda
Dead Lift 275lbs
Bench Press 165lbs (scaled, no one to spot)
Clean 135lbs
48:30min

Compared to:

April 24/07
Linda
Dead Lift 225 LBS
Bench Press 135 LBS
Hang Power Clean 115 LBS
38:33min

A full 10min slower, but other then BP full required weight. Next time try for under 45min.

142lbs/30yoa

"Linda" as Rx'd

DL: 215lbs (unbroken)
BP: 145lbs (reps of 5,4,3 were broken)
Clean: 110lbs (broken w/minimal rest between attempts

Time: 18:58

30 seconds slower than last time (Feb). I still need to work on catching the bar in a squat too.

29 yof/135lbs

Linda

Dead Lift: 55LBS
Bench Press: 80LBS
Clean: 55LBS
22:51min

This was my first Linda and my second week of crossfit.

Brand-X puppy version

M/171/32yo

10-8-6-4-2 @ 170-115-85

17:43

then did one more rep of each for good measure

Row 1000m
CFWUx2

BW=130 lb
DL=145 lb (1.1BW)
BP=105 lb (.8BW)
CL=75 lb (.6BW)

28:56 - 5 minutes faster than last time (same weight)!

29:47

wt 162
dl-245
bp-185
cl-115

bwt 205

40:59

DL: 245lbs
BP: 185lbs
CL: 135lbs

this wod is so hard. Heaviest Linda yet...

dl: 135
bp: 155
hang dumbell clean: 25's

19:30

I have limited bars.

For a bodyweight of 175lb, what would be the equivalent weight needed to do a dumbbell bench pressas a substitute for a barbell bench press?

I've been following crossfits site for about 3 weeks and have dabbled in the exercises. This is my first time posting and first official WOD.

40/m/6'5"/235

I had to scale this to manageable levels for me since doing a 350 dl is out of my reach even for a single currently

DL 225
BP 205
Clean 135

33:05
And I feel devasted....so I consider that a success..:)

31yom@185lbs

DL - 275
BP - 185
CL - 135

25:53

I loved todays WOD... GREAT STUFF! You all are posting serious times, good job all

M/19/170
DL- Scaled to 225
BP- 170
Clean- 95

48:30

Never done a clean before so tried to get the form down. Despite the light weight of the cleans it was easily the most tiring of the lifts probably due to bad form.

#25/gbk, I feel you on the warmup thing as I never did a warmup before CF, used to just do lesser weight of whatever i was doing...

I do find the warmups to be invigorating though, especially the Kipping Pullups, etc. One thing I learned from starting CF with that warmup was that involving movements you suck at into your warmup QUICKLY increases your strength in that warmup due to neuroplasticity (ie, the more you practice, the better you do without major muscle gains)

With that said, i think to keep the warmups valid and useful, like others have said, do stuff you suck at. It won't kill your drive as much because you will be getting better at something you want to get better at while warming up.

Replace the OH Squats with another olympic style lift that you suck at...perhaps the snatch, or the clean or the hang squat, even if its just with a bar.

Replace the Pullups or Dips with pushups focusing on form and working towards a proper Handstand form for HSPU.

Replace the sampson stretch with handstands to work on your handstand form or a series of smaller, quick streches that individually work the hammys, quads, arms, shoulders and back.

I get bored of the same old, same old really easily as well. Mixing up my warmup to incorporate forms that I suffer with has been key to a lot of improvements on my lifts!

I hope that helps you and anyone else!

bklyn

M/44/240
CFWU
DL:225,BP:95,Clean:105
32:25

34 yr old male/197lbs

dead: 275
bench: 195
clean: 155

Tiem: 30:16

BTW nice improvement Angry G!!! I hope next time i can post numbers like that

36yom 150lbs

First "Linda"
Scaled loads down:
DL 165lbs
BP 100lbs
Cleans 95lbs

42:53:04
All DL's broken into sets of 3, until rep 5, then straight through.

I'm crushed, thought I could finish at least sub 40 minutes…yeah right!?

34/f/153

18:43

Bars were all being used *curses!* so I did DB and had to guess.

40# dead
20# bench
20# cleans

Should have upped the dead and bench by 5# each. Now I know....

/half the battle

34/f/153

18:43

Bars were all being used, so I did DB and had to guess.

40# dead
20# bench
20# cleans

Should have upped the dead and bench by 5# each. Now I know....

/half the battle

Nicole: 27/f/112
DL: 155
BP: 85
Clean:80
31:50

Deadlift 195#
Bench (on Smith machine-no spotter) 185#
Clean 125#
30:34. 7 minutes slower than last time but the weight went up 10# per exercise. Back was threatening to go out on me the whole time so took it slow to ensure decent form.
Thanks, Crossfit. Great workout.

23/m/175

Deadlift: 225
Bench: 145
Clean: 135

40:16

just when i amstarting to think I might be a bada$$...

Linda kicked me in the Jimmy. Hard.
as rx'd:

6'3/214

DL 320
BP 215
PC 160

1 hour and 38 seconds.
and I think I spent 45 minutes of that time at the DL bar, feeling sorry for myself.

I suck

and yet, the dude abides, man.

Way scaled. Still negotiating w/ my lower back on dl's and squats so kept the weight waaaaaay down.

DL 135
CL 135
BP 205

30 min. 45 sec.

QUESTION

Are you guys doing 10 hanging cleans? or are you putting the bar back on the ground with each rep?

30/m/190

225 - DL
190 - Bench
140 - Clean

29:45

Did the first set of 10 DL with 285. After the cleans I realized I wouldn't be able to maintain 1.5 body weight on DL, so I dropped to 225. Still very tough, but managable.

31/m/148

DL - 185 (1.2xbw)
BP - 135 (0.9xbw)
Cln - 95 (0.6xbw)

22:57

Word of the day: HUMILITY

28 yom, 180 lbs

DL-275(10), 255(9-6), 225(5-1)
BP-185 lbs
Clean(Power)-135 lbs

49:00

4 seconds quicker than last time, did all DL with 225 last time

#28 Allison

The way I always do Linda is to pick a fictional bw and determine the dl, bp, cl weights from there.

Today I pretended I was between 85 and 90lbs, (very fictional) so my weights were:
dl:135
bp:85
cl:65

I think your a bit stronger than I am, but pretty similar, so these numbers might work for you as well.

Time: 27:53
(the ROM on the bp pretty lousy, but didn't want to push it w/o a spotter.)

Hey everyone. I want to do this workout today, but I've never done a clean before. Any recommendations? Should I scale down the clean and focus on form through the WOD? Should I sub out the clean for something else, and work on my clean in the warmup? Done a few WODs so far, and love 'em!

Thanks!

26yo/M/175#

Ran 3 miles-

2hr break

WOD
DL-245
BP-175
CL-135

28:19

185/125/95

3:39
4:47
3:45
3:35
3:32
2:29
2:01
1:59
1:40
0:40
28:08

8+ minutes faster than last time

28yom/6'4"/217#

I pretended that I weighed 185lbs. Still took 47 minutes. Ouch.

First time in 2 years I didn't finish a WOD that I started.

160# 46 yom
dl 225/bp 165/clean 120
Stopped DL and Cleans after 7, finished all sets of bp unbroken (31:03). My back was feeling the strain and after straining it at the end of last month and hurting for 2 weeks I decided to listen to my back.

M/41/195#
As rx'd 21:16
This is my first post. Been doing scaled WOD for about 2 months now and finally finished one as rx'd!

37 yom 195

Had to scale it down from the beginning not real confident on DL or clean yet.

CFWU as Rx'd

Linda

10-1

DL 185 Needed to add more but not sure I could have hit the 1.5 times BW

Bench 185 Bench felt stronger than I thought

Clean 115 too easy need to go up

30:53

Good starting point to improve for next time

I had to sit down for like 10 minutes after this workout. I thought I was going to die. but it was a lot of fun.

Thanks CF

Luc

1 bar Linda with bw 90 kg.
DL 110 kg
incl bench 70 kg
hang squat clean 50 kg
time: 63 min. I have no idea where to most of the time went. All exercises where heavy today.
have fun, Johan

29yo/M/150#

Taught a pretty intense 1 hour spin prior - but not a bad warmup...

First time with "Linda"

DL - 225#
BP - 150#
CL - 105#

25.20

Probably could have been a bit faster if people weren't asking me questions. The first few sets were killer but once I hit 6's I really flew through it...was getting lots of looks, but I love it!

37yoM/5'8"/145lbs

Linda
Modified to @ DL 1XBW, BP .75XBW, Clean .5XBW, so:
155lb DL
95lb Bench
75lb Clean

18:19, All sets unbroken, short rest between 10-9-8-7-6

#111 luc3504

I am really surprised that you did DL with the same amount that you did bench!

Once you get the form down on the DL your numbers are going to rocket!

I can barely bench 10RM of 145, but I can DL 305...I wouldnt be surprised if your ratios are similar.

GREAT job man, really

bklyn

17 minutes,
135 lb deadlift (still not great with this)
115 lb bench (was light, could've easily gone 135)
70 lb clean turned into military press

started at 8-7-6...etc.

43/m/166

DL 230
BP 170
CL 125

28:35

PR, this Kool-Aid has gotten to my head, I actually like Linda and have even done her extra times

38/m/196#

Weak Linda (10, 8, 6, 4, 2)
DL: 235 (120% BW)
Bench: 155 (80% BW)
Clean: 115 (60% BW)
20:40

Got freaked out after the first 10 of each (realizing that it was going to take longer than I anticipated, and was much harder than I remembered), and made a decision to go with Weak Linda, rather than destroy myself (only 2nd date with Linda). Probably shoulda done a full Linda, with lighter weight perhaps, to ensure proper form (was getting pretty ugly on cleans, even at that relatively low weight). NExt time......

AL

Just started using Crossfit a few weeks ago this is my first Linda.
35 yom/5'10/220
315lb DL (trap bar)
175lb BP(no spotter so i was careful with weight)
175lb Clean

28:52, and it hurt

OOOH YA!!!!

linda and i had a great time this afternoon. she hurt me but by round 5 my strength endurance came a lil through and i tapped that :)

23.55 6'6 220lbs m 21yo

josh 23m 5.8, 170 first crossfit wo, first cleans
16.40 with 10,8,6,4,2 120%,80%,50%

Did my own thing today....i call it the "millenium"
1000 reps- 100 each of:
pull ups and burpees (gi jane)
situps
box jumps
pushups
squats
knees to elbows
double unders
back extensions
dips
1:06 (all sets broken)

19/m/180

CFWU x 3
As Rx'd: 23:02
270 DL, 185 BP, 135 CL
I was sweating so much during the last 5 triplet sets, that i could hardly hold the bar for deadlift. (just so you can imagine it, i had to get paper towels to clean up my sweat puddles after the workout). What a great workout!

As Rx'd
Body weight- 186
DL-285
BP-190
Clean-140

27:30 First Linda and I am smoked. Did abs and rode the stationary bike for 9 miles in 25 min.

My clean technique is terrible. I was powering it up and not relying on my squat. Any pointers for this? Other than lots of lightweight practice. Thanks

25/f/5'3"/148

Deadlift 125lbs
Bench 75lbs
Thruster 45lbs

Time: 28:00

I do not have the technical skills for olymic lifts and they are not allowed in my gym. So, I subbed thrusters since they also involve a hip extension.

I started out with 85 on the bench, but almost failed on rep 6 of the second set. Since I didn't have a spotter I thought I would play it safe.

Does anyone have any advice for getting better at the bench press? I know practice makes perfect, but maybe there is a more efficient way than repetition? Right now I can't even get to my own body weight. (21yo/m/165#)

Thanks!

GI Jane- 15 Minutes; 11:30 last time. a little slower as a warm-up

WOD 26 minutes

BW- 160

DL - 240
Bench- 160
Clean- 120

Bwt: 131

As Rx'd:

I upped the weight this time to make it a little more challenging.

Deadlift: 225
Bench: 155
Clean: 115

Time: 20:15

I am definitely tired... nap time.
Want to get under 20 next time.

106, Davis; click on the exercises section and attempt to imitate Sage Burgener. It's a complex move, a sequence of deadlift, shoulder shrug, then dropping under the bar to catch it in a squat position, then a front squat. Get the movement down, as best you can, with a dowel or a light body bar. Be explosive and avoid the tendency to reverse curl the bar. By all means, don't substitute for it but scale back to a load that you can do with good form, maybe 25% or 50% of bw. Cleans come up fairly frequently so continue regularly to work on your form, maybe integrating some form work into your warmup or as part of a cool down. I do because my form needs work.

41/f/165
swam 1500 free 32min.
1st Linda unsure of weight so went with just 45 bb and increased weight every set to get a feel for Linda's mood today.
All esercises:
10r-45#
9r-50
8r-55
7r-65
6r-70
5r-75
4r-85
3r-90
2r-95
1r-95
19:44min
Need to figure out how to access 3 bars at one time next time so I can up deadlift weight.

10K run
48:45

30/m/192#

DL-275# reps 10-8 225# reps 7-1
BP-195# reps 10-1
Hang Clean 135# reps 10-1

40 minutes

Linda
BW 148#

DL 165#
BP 115# (78% BW)
CL 95# (64% BW)
39:06

Last time -
BW 150#
DL 155#
BP 115# (75%BW)
CL 95# (63%BW)
46:00

close to 7 minute improvement

10 9 8 7 6 5 4 exhausted

DL 225
BP 175
Cl 115

M/5'8/180

I love this stuff!

48 yom/149

No bench, subbed ring dips for bp, otherwise as rx'd (first time for rx'd weight in DL and cleans)

DL: 223#
Ring Dips
Sq Cleans: 114#

40:35

about 12:00 slower, but 40# heavier DL and 20# heavier cleans. Ready to work on lowering time to sub 30:00, although I have a feeling it's going to be a few more Linda's to hit that goal.

#108 Brandon Roth

Full squat cleans from the floor each rep. I believe some people do power cleans, but these should also be from the floor.

#114 Davis

I'd suggest working on your cleans in warm-up with a dowel, pvc pipe, broomstick, or other light object. Scale down for the actual WOD and focus on form, but include them if at all possible. A possible alternative would be front squats if you feel you have to go heavy.

For the cleans, is it a Power Clean or Squat Clean?

This WOD makes me not want to leave my desk to try it. I love it.

I did CFT yesterday, is it a bad idea to try this today?

Squat clean and clean are the same thing. Start from the floor, however, as opposed to a hang clean.

BW: 183
DL: 275
BP: 145
CL: 135

33:17

28:28

subs:
DL: 135#
BP: 65#
CL: 75#

I was shooting for approximately 70-80% of my one rep. max. when choosing my weight.

BW-193.6
Dead-290
Bench-195
Clean-145 (full squat cleans)
Time-35:45, last time 39:16

First round was pure torture and I thought I may have to stop but I plodded on and things got 'better' from there. Bench and deads improved, cleans labourious but a little faster. I wanted sub-30 today but the first 2 rounds were waaaaay too slow. Warm up may have been ineffective today?

HUMBLING

cfwu minus pulls/dips added extra stretching

scaled to 245/185 could have increased/ 135
went 10,10,10 1,9,1 ....5,1,5 even then it took me 28minutes

thought that I was going to meet a certain clown at 25 minutes and took a minute rest to avoid the reintroduction

dang that was the toughest WOD that I have done, and I did not even do it as rx'd

deadlift: 185 lbs: 1.15 bw
bench : 160: bw
clean: 95: .59 bw

47 mins, ouch!

M/45/175
DL - 260
BP - 175
Clean - 135
Time = 24:43

First time as Rx-ed in 42:51

bw 210
deadlift 315
bench 205
power curl 155

Only one bar so lots of shifting, could have saved 10 minutes with 3 bars but hey ho. Glad to have completed this now.

Cheers, kempie

OOOps ... obviously I meant power CLEAN!!

No, really, I did.

Cheers, kempie

46m, 182
bench 185# 10-7 155# 6-1
cleans 135#
( not full squat cleans but pretty good)
deadlift 120# dumbells
33:46

26yom/175

22:54, although my clean form needed work by the end.

This is not a workout. To borrow from Ronnie Lott, this is a "test of your soul." Honestly, I've been doing CF for about 8 months, and I haven't encountered a workout that, for me, could be called more difficult than this.

This was tough. DL pretty close to what I have 1RM before, but I have been improving so fast I went for it at RX'd. Ended up dropping 20# during the round of 8. Otherwise, as RX'd

DL: 270 (dropped to 250 in round of 8)
BP: 180
Clean: 135

43:53

Cleans can use work on form, no doubt. This was a killer workout.

39/M/178

CFWUx3(pushups for dips)

My last Linda was form practice, since I sucked (and still do) at cleans, and had never done DL's. This time I scaled to slighly over 50%:

DL-150 lbs.
BP-100 lbs.
Clean-75 lbs.

43:54

I had to use one bar for both BP and Cleans, so that slowed me down, but I still have a lot of work to do.

#34 - Michigan

I would just keep doing the WOD for now, everything will get stronger even your bench.

Usually my advice is also that best way to get better at something is to practice it. Just don't over do it.

Good Luck!

threw my back out doing 75% of my bodyweight on the second set of deadlifts

I know.. I know... I am working on it.

using some aggressive therapy (hot/cold contrast, muscle energy stretching) to get the back aligned and the muscles to release

so frustrating

YO 41 BW 220

DL 255
bench 75 DB
Clean 115

Had to sptop after round of 6, lower back couldn't take the DL, so I figured I just clean and bench but the clean did not help the back so I bailed. I am pissed at myself for not trying to bully through it, but I also do not what to hurt back so I decided to stop. P(ss&.

22:27

I saw a post a couple weeks ago in which someone mentioned sucking on lemon slices to keep Pukie at bay. A strength coach I worked with once told me you can also use Tums or Rolaids. He said that during a hard workout, your body creates so much lactic acid so fast, that the acid builds up in your stomach and is ejected out of your mouth. I'm not sure if his explanation was correct. I've never done any research to find out why it works or if it might be harmful in some way, which is a little embarrassing since I spent 7 years in college studying exercise science and nutrition. However, I do know it works. Just thought I'd share this since today's WOD has some pretty serious puke potential.

No WOD for me for the next three days, on my way to San Diego for the PL Cert.

40y/o male. BW=170
DL 265
BP 175
CL 135
Did rounds 10 thru 7 in 22:06, then had to stop due to time constraints. First time to do this at the rx'd weight, usually light on the cleans. I was seeing cartoons. All bench and deadlifts unbroken, but cleans continue to kick my a$$.

Logistically this is impossible in my gym so subbed couple sets of 5 reps on each exercise

bw : 70kg

cfwu

dead l. : 70,80,90,90,90kg
bench p. : 50,50,55,55,57.5kg
run of time for the cleans

Not sure how I'm gonna pull this one off at my gym with very little room and equipment but I'll get it done somehow. Looking forward to it... a little scared but still pumped.

25 y/o male. 6'3" 210

DL - 300
BP - 205
CL - 135

You guys are machines. took me 38 min. I just started crossfit and I'm loving it.

28:54 Scaled to 80% of RX'd

61/m/215

one bar would have been suffiently deadly for this geriatric.

had two bars so scaled according to no known formula and did 10 . . . 1, no broken sets, of

DL 153lb
bench 70lbs

then power cleans (103 lbs) broken sets 10-7. then unbroken. feeling light-headed at the end of most sets of cleans.

48 minutes.

no need to video this. you could have caught it all with time-lapse photography

Mark- 28:55
25 y/o male, 170lbs.
Jon- 37:30
21 y/o male, 170lbs.

-135 clean
-170 bench press
-225 deadlift

it's time to scale the weight up next time!

BW: 175#

scaled weights according to ability.
first time touching weights since May

DL: 205#
BP: 165#
Clean: 95#

39:23

M/37/181

DL-125kg
Cl-60kg
BP-modified to 55lb KB floor presses (did 5 reps for last 4 sets)

25:15

(Still sore back from squats a couple of weeks ago) Scaled to:

10-8-6-4-2 and 75% of rx'd weight.

DL - 215lbs
BP - 140lbs (light)
Clean - 105lbs

Time: 12::51::04

23/M/175#

Scaled -
Deads: 225
Bench: 175
Cleans: 115

Full squat cleans. I was a power cleaning fool until the Santa Cruz cert made me realize i'm only cheating myself and i'm never going to reap the full benefits if i don't go through the full range of motion. All things that I knew before flying across the country but conveniently chose to ignore.

#145, cchpie, squat cleans are the Crossfit default so go with those unless otherwise dictated.

apparently more worn out than i thought, forgot time - 32:41. PR for full squat cleans at those weights.

Comment #124 bklyn-Chris

Thanks man,

I felt I could have done more on DL and clean. But only in second week and still working up to it. Do you deadlift off a platform or on the floor? Does it matter?

Grip: one over one under or both same way?

thanks

Luc

Well it's two hours later and I have a splitting headache and I was 'seeing' some strange throbbing light in the peripheral of my right eye about 30 minutes ago so I'm gonna have to thank Linda again for handing me my arse.

Nice work to Kempie!

nobars no bench set up.
Subbed 100 GI-Janes for time.
13:40 for my first time.

pete-31-m-245-5'9.75"
with injured wrist and thumb from hsc 2 weeks ago. so I had to use straps. and I cant do cleans still so I subd. deadlift high pulls with clean width grip.

deads-275 /dumbell bench-100s/dhp-135(to mid chest) 43 min.

matt-16!-m-6'2"-175
deads-225/db bench 70s/power cleans 125
53 min.

Greg, Jamie, Brandon, Letch (my son) and the entire Crossfit Crew ...

I arrived home this afternoon with very few functioning muscles but after your fine baptism I refused to rest today. So, did the WOD using my 24K kettles. I finished at 22:21 ... I am hooked and many thanks again.

CFWU X 1
25/M/180

DL 265
Bench 185
Clean 135

close to an hour, went pretty slow to try and keep my blisters from popping

CFWU x3 (10 reps)

Did Brand X "puppies" mod: only had one bar so had to change weights between DL's and floor presses (no bench) and cleans (which look nothing at all like Sage Burgener's--definitely need work on this).

10-8-6-4-2 reps of:

DL 117 pounds (>3/4 bodyweight)
FP 37 pounds (>1/4 bodyweight)
CL 37 pounds (>1/4 bodyweight)

Could probably have gone to 120 or 125 on DL's and definitely could have upped both floor press and cleans, but it was easier switching out weights with these numbers. Was dripping sweat profusely while switching out weights and managed to complete workout in 22:30, even with the weight changes.

F/58/142

#152 Ken P. You are an animal!

29yo/M/5'4"/175

As RXd

DL - 265 lbs
BP - 175 lbs
Clean - 135 lbs

Had to use lifting straps for DL after 7th round. Haven't used any straps in 3 months. This was my first shot at Linda, I hate her.

35:00.

Visited with Pukie on the walk back to the car. I don't plan on asking Linda out again, at least not for a month or two.

45:41 w/ the following loads and last time in parens: trap bar dl:230(220), bench: 160(150), and full squat cleans:105(95 hang power cleans). I was also 2 minutes faster this time. It was thoughtful of Coach to post this bad girl on the first day of the triplet, but I'm wondering if I'll be able to answer the bell tomorrow. Just shot. Thanks, Coach! BW:172, Y/A:58

195#

32:50 as rx'd (full squat cleans)

20.32

Bench 180
Clean 135
Dead 270

Male
Age: 30
Bwt: 135

CFWU x 3

WOD as Rx'd
Deadlift: 205
Bench Press: 135
Clean: 105
33:53

47/M/153/5'8.5"

Today was supposed to be my rest day after 3 straight but Dan asked me to join him for his first "Linda". We shared 3 bars and used the weights Dan chose (turns out to be pretty much the same as my last "Linda").

DL 175
Bench 115
Full Sq. Clean 75

24:00 (PR by 4:00)

Dan will post, I'm sure.

Kempie #154...too funny...

Gatorade: $2.00
Gloves: $9.00
Gym membership: $150/month
Lifting with your son (at his invitation): PRICELESS

I shouldn't have scaled her back as much as I did, but here she is:

DL 121#
BP 185#
CL 85#

16:36

Ian Came in at 17:13, scaled at

121
95
65
Respectively

27yom/188/5'11''
as rx'd
29:27
DL285
Bench190
Clean145

M/17/170#

CFWU x 1

WOD: "Linda"(scaled down): 10-9-8-7-6-5-4-3-2-1 Reps of:

225# Deadlift
Pushups (3 Pushups per 1 Bench Press)
90# Clean

22:34

40 y/o female/145 lbs.

I couldn't get three bars so I did this:

135# deadlift
95# bench press

17:09

Before I started CrossFit 95# was my max BP, and that was a struggle. Now I don't even need a spotter with that weight and it's pretty easy--although not with deadlifts AND the number of reps. Couldn't lift my arms over my head when I was done, so no extra work on pull ups today!

Fairly new to Crossfit. Good stuff!

Not much of the blog/post it type but since you had a Linda….I had to throw in my first!

47 y/o/m 200#
As Rx’d except cleans @ 135#. still trying to learn that fun (old dog, new tricks)
37:20.

Linda was my ex-wife’s name…Hmmmm

m/32/190

As rx'd

DL - 285
Bench - 190
Clean - 145

45:00 minutes

This one always kills me. I did my own creation and will wait for this bad boy tomorrow.

M/155lbs 35yo
50 double unders
50 30" jumps
50 db pulls (40 lbs)
1/2 mile run
50 pushups
20 cleans (135 lbs)
50 squat

Just under 35 minutes...tough. The cleans killed me.

A few of us here at the department have been doing CF for about 2 weeks after our Chief introduced us to it. Today was my first "Linda"....she's a nasty Bi**h. Anyway, here you go:

6'1"/215#/m/32yoa

DL-225#
BP-70#db (subbed db press, we only have one bar & I stripped weights between sets of DL & CL).
CL-135#

Total time: 32:11.

I should've used heavier db's for the bench (could probably have used 80# db's), but everything else was pretty right on.....haven't really done power cleans since high school/college.....can't wait to see what's next. I think we may institute one of the CF courses for our annual PFT.....

20/f/135

Lower weight 10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift: 125#
BP: 85#
Clean: 65#

Time: 18:48
Hands are burning...

285.5#/43 yom

Scaled and modified Linda- still recovering from vacation

10-8-6-4-2 for time of DL 303#/BP 205#/SC 156# in about 18 minutes.

29yo M 170lb 5’10”
CFWU x 3, 10* pull ups, 10 ring dips per round. Deadlift 95lbs x 5, Bench 135lbs x 5, Clean 45lbs x 5.
*PR of 22 pull ups first round of warm up, mix of dead hang and kipping

“Linda”
Deadlift 155lbs: 10 – 9 – 8 – 7
Benchpress 175lbs: 3,2,3,2 – 3,3,3 – 4,4 – 4,3
Clean 115lbs: 10 – 9 – 8 – 7
Time: 1:04:48
Foam roll after

Compared to 070424: Increased weight 20lbs on Deadlifts and Cleans, but only made it through round 7 today. Only have one bar, have to change weights for every set.

Gaucoin, Bingo - thanks boys. Glad to have finally manned up to this one.

Cheers, kempie

24/F/5'8"/165lbs

CFWU X 2 (no pull-ups or dips…push-ups & chair dips instead…machine broken)

“Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplets for time:

Deadlift – 115-115-95-95-95-95-95-95-95-95
Bench Press – 95-95-95-65-65-65-65-65-65-65
Clean – 95 for each rep

Time: 16:56

Bit disappointed in time...should have pushed it harder but so exhausted...next time it'll be on!!

18/m/~200

Couldn't finish...

10-9-8-7-6-5
DL- 175
BP- 115
Clean- 75

majorly scaled. still workin to try and get in better shape.

26y/o

81kgs bwt

as rx'd with 120kg/80kg/60kg

37:30

44/176

As rx'ed: 30:28
Dead: 265
Bench: 176
Cleans: 132
Full squat cleans. Not my best time but this was tough today.

M/31/225lbs

DL 185
B 135
CL 135

10, 9, (realized this was impossible....)
6, 6, (got loopy, and forgot how to count
5, 4, took a break, thought it'd be easy from here in
3, took another break not so easy
2, 1!!!!

Lost track of time because of potential heart attack.. blblblblb But... I almost completed the works. Anyone have a sub for clean? I don't like them, and my hands are torn to shreds because of it, blisters on my thumb.

(Sounds like that song "Blister in the sun.)

When I'm crossfittin' and I'm clean-in and I throw some weight.
My thumbs get sore, all rub raw, some one gimme some tape..
Lemme go ooooon.. I got blisters on my thumbs..
Lemme go oooooon.. my hands are ruined, my son!

M/31/225lbs

DL 185
B 135
CL 135

10, 9, (realized this was impossible....)
6, 6, (got loopy, and forgot how to count
5, 4, took a break, thought it'd be easy from here in
3, took another break not so easy
2, 1!

Lost track of time because of potential heart attack.. blblblblb But... I almost completed the works. Anyone have a sub for clean? I don't like them, and my hands are torn to shreds because of it, blisters on my thumb.

(Sounds like that song "Blister in the sun.)

When I'm crossfittin' and I'm clean-in and I throw some weight.
My thumbs get sore, all rub raw, some one gimme some tape..
Lemme go ooooon.. I got blisters on my thumbs..
Lemme go oooooon.. my hands are ruined, my son!

160#/33yom

CFWUx3 (9:27)

Linda as Rx'd
245# DL
165# BP
125# PC

(44:27) 3min better than my April time

Only have 2 bars, so have to switch weight b/w BP and PC - honestly, doesn't hurt my time too much until last 4 sets where I'm guessing I'd be ready to go a bit sooner - maybe 2-3min total.

I love this workout, one of the few WOD's where I feel like I'm getting stonger at the end (nice format). I'm DL and PC weak, so my first 4-5 sets of those are broken and the BP makes up a little time. I think a little chalk might help too as after about 2 sets I'm sweating profusely and continually drying the bar for DL and PC making my sets more broken than needed.

Everyone with sub-30min unscaled times, very impressive.

44yom/215lbs

58:00min

DL: R1=315; R2=315,R3-R10=275

BP: R1-R10=215

CL: R1-R10=135

sprained wrist on Wednesday so Linda was out for me today. Tapped/wrapped wrist well and subbed Tabata something else instead. chins ups strict parallel grip, AbMat sit ups and squats to dynamx ball. Total reps = 314

Weak and Slow, a bad combination.

BW 155
dead: 233
BP: 155
Full Squat clean: 115

20:40
I have lots of excuses, but none good enough.

26/F/115

DL: 125x10. Decreased wt to 115# for the rest of the workout.
BP: 75
Clean: 55

30:25

26:37. BW = 128
DL at 135
BP at 65 (shoulder hurt at higher weights)
2x30# dbs for cleans.
It is possible I did the 8 rep round twice. It was early and I was tired...

31 year old male 200lbs

DL:225
Bench:205
Clean:135

I scaled it a bit.

29:40

Benching started to fail on me. Had to break it down into onesy's and towsy's.
That was a vicious vicious workout

Neil(50) & Ellie(52)

Ellie "Linda"

Deadlift 55kgs 10--------1
Bench press 35kgs 10--------1
Power clean 30kgs 10--------1

19.39 BW 52kgs

Neil "Linda"

Deadlift 112.5kgs 10-------1
Bench press 75kgs 10-------1
Power cleans 55kgs 10-------1

23.01 BW Based on me believing I weigh 75kgs

Have a good one.

Neilfit.

M/30/195

DL 302
bench-195
full squat clean-148

26:45

M/29yo/6'4"/202#

As Rx:
PCL-155#
BP-205#
DL-300#
Time-54:15
I've lost 10lbs since my last date w/ Linda, my time was faster, but I felt weaker!?!?!? Almost all DL & PCL sets were broken and my hands started ripping.

F/32yo/5'10"/153#

Slightly Scaled:
PCL-10@115#, 9-1@90#
BP-10@115#, 9-1@95# (Too Light)
DL-185#
Time-49:40

BW 166 DL 250, BP 165, Full Squat CL 125. Many broken sets and only one bar available so multiple sets of same to save time. 53 min even.

m/37/185/29min/puckie @ rep 4

Linda: give it to me one more time!
I really gotta get better at this

Dragged my sorry butt out of bed this morning dreading Linda, and I got Linda. Nice capper on a brutal week. Was pleased with effort but the time isn't really comparable to previous.

25:27 with lots of subs: 225# DL, 2x45# DB cleans (all from the floor), chest-slapping pushups.

Tariq

To those out there struggling with back issues on deadlifts:

This is a great lift if you have developed the strength, flexibility, and coordination to go heavy. If you are unable to keep your shoulders back, chest out, back flat, and gut in, you could put a bunch of stress on a disc or two, as well as your spinal erectors (lower back). Mirrors or a buddy (and of course a Cross-Fit-Certified trainer :) can help provide feedback on those (as can injuries, albeit in an unfortunate manner). I also recommend working on your pelvic floor muscle coordination (a.k.a. Kegel muscles). A good squeeze there can help you stay aligned, and yes, I'm still talking about lifting.

28/F/108#

DL: 155#
Bench: 80#
clean: 75#

time: 24:51

last time 29:18 with less weight (75#) on bench. All other weights the same. next time need to up the weight on DL and BP, I don't know if I can up the weight on the cleans quite yet.

Pre: Burgener WUx3
post: on the ground for 10 min sweating like crazy and trying not to pass out.

32/148/m

only the bench was not RX'd

DL 225
Bench 125
Clean Squat 110
Time - 37:59
Great for the first time.
30 in Calgary today and I am hot

38yom/155
As Rx'd (225,155,115)
45:37
Last time I scaled it massively, it took a little longer and I had to go straight to bed because I was so exhausted. Today I am doing handstands and playing tag with my kids although I am beat down.

f/24/106

DL 115
Bench 65
Clean 55

32:24

my first linda!

Nadia, i would have to post right after you!! damn you! lol. Great job!

24/M/270#

Scaled to:

320 DL
215 BP
160 Clean

10-8-6-4-2-1

20:27

17/M/175

Only have 1 bar so used 135# for all 3

26:31

Still kicked my ass though

bw:110

DL:105, BP:70, PC:50
12:18 (pr)
obviously need to up the weight next time

Wow...just wow. Scaled back weight

DL-265
BP-185
Clean-115(my form is a work in progress so I scaled back to ensure proper form.)

This was my first Linda. This is one of the most intense workouts I have ever done. I have blisters below every finger, some of which are blood blisters. That is one sexy workout.

Scaled in two different ways:

33 yom/6'1" 205#

DL: 225#
Bench: 205#
PC: 155#

10-9-8-6-4-2

28'47"

I'm just not there with the deadlift...225# hurt plenty. After round 8, I realized this was going to take much longer than I had, so I scaled. Still kicked my ass. There was about 4 minutes that a third bar came available so I spend that time trying to gather weights. So, maybe around 24 or 25 minutes without the break?

24/M/160

49:00

DL: 240 (down to 135 on 4th set)
BP: 160
CL: 120 (down to 95 on 4th set)

Back twinge half way thru led to weight reduction

M/210/43yoa
I'm feeling like the king after my first 'as RX'ed' Linda (almost - first 46 reps at 315, last 9 reps I dropped to 295 as my back was rounding out like a cat's). Far better out put than my previous two efforts:

315/295 DL, 205 BP, 155 PC, 50.45 (PR by 10 mins, 50#s heavier DL)

The fatigue helped to force me to find better DL technique - 'head up, weight on heels (the missing detail), pull.' I'm betting on this day to push my DL PR up.

Time to go collapse in a big heap. Three days of travel, flight delays, back in the rack last night at 3 AM.

Paul

#215/Weemsfit: the other key for me was learning to lower the weight by pushing/rolling the pelvis back w correct lumbar curve so that the bar drops in a strait line down from the 'lifted position' past the knees before the knees begin to bend. This one technique pointer from the cert 'fixed' my deadlift issues. Paul

laura #219

you crack me up. great job on your first linda! you did excellent.

Linda @ 50% of rx (rest week) 6:04

Got my first bar muscle-up today!!

http://crossfitzonediet.blogspot.com/

brutal workout, but it was great once it was over with

1st time at this:
Scaled it back 20%...male/180/40 years of age..
so...
DL 210
BP 145 all in 23:49
Cl 110

This was one awesome workout, I really "enjoyed" it. Used trap bar for Deadlift....Man this was "fun"

45 y/o – 6’ – 221# today

I was hoping to hand Linda a spanking…She has a bigger paddle…man am I broke off!

DL – set 10 @ 320# (15# short of RX)
DL – set 9-1 @ 295# Just couldn’t get 320# off the ground for the set 9??
BP – set 10-1 @ 225# as RX’d
PC - set 10-1 @ 170# as RX’d

Time: 33:37

Plenty of room for improvement! Shookem…I think this is your Dojo today! Had no gas today, seemed to be stuck on idle, no feelings of full throttle…All I can hope for is improvement next time…off to mend my bloody hands and shins, after a full dose of Aleve (Painkiller)…

#237

Oh yes...following a full CFWU X 3 of course!

This is my first CrossFit workout. I've been doing regular-style get-huge weightlifting for eight months, reading crossfit.com the whole time, but now my day has come.

I scaled in a dumb way; I should have used less weight on the deadlift and gone for 10-8-6-4-2, but I attacked the 185, knew I didn't have ten of those in me, and settled for Miniature Super-Wimpy Linda for Babies. Have to start somewhere, I guess.

5-4-3-2-1 reps, deadlift @ 185, bench press @ 75, hang power clean @ 45. 11 minutes flat. Better luck next time.

Male/29yo/162lbs/5'6"

40:00

maybe should have scaled a little.

Only have one bar, otherwise as Rx: 1:39:24!

Only using one bar made the transitions WAY too slow. My BP and CL were at a good pace. Gripping the DL was difficult and slowed me down too.

Given how long this took me, I'm wondering if I should have sub'd a different workout (i.e., did doing it this slow defeat the purpose)?

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/145

WOD as rx'd

DL 225
BP 150
HC 115(catch @ ass to ankles)

16:08(pr by 4:32)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

#181 Doc Jennings-
Great job!

#187 Bingo-
I know what you mean about Priceless. :)

#216 Nadia-
Awesome Job! You have gotten so strong.

Linda postponed until tomorrow since being bitten by a horsefly numerous times on my leg, then having a pretty bad allergic reaction (leg swollen, muscle cramps) and feeling foggy from Benedryl.

So instead-
Rowed 5k damper at 3 then 5 for last 3k
Time- 31:28
Then untimed:
50 situps
50 jumping pullups
50 push ups (30 on knees)
50 squats

N-
50 situps
50 jumping pullups
50 push ups (30 on knees)
50 squats
1:00 wall sit
Row 5k damper at 7
Time- 30:14
For last 2000 meters she counted back through history, recalling important events, as the numbers showed up on the monitor. It was cute.

Kate

Neil
Dead 225 (132%)
Bench 154 (90%)
Clean 111 (65%)
Time: 53:03. Up'ed the weight a bit and my times went waaay up. Boooo.

James
Dead 111
Bench 105 (smith machine)
Cleans 55

Deadlift: 115
Bench: 95
Clean: 45
23:17 (last time: 27:01)

M/34/5'4"/150

29:07

Limited equipment, Only 1 bar w/ 125 lbs. so all lifts done at 83.333% of BW.

M/21/180

First time ever with Linda:

DL 270
BP 185
CL 135

41:52

24/m/5'10" 220#
CFWU 3x14

BWUx3

Linda as rx'd
Deadlift-330 lbs.
Bench 220 lbs.
Clean 165 lbs.
55:25

22/m/150

DL 185
BN 135
CL 95 (115 for first 10)

52:00 (last time was 48:20, been a while since I've done this, need to get back into crossfit seriously. Could also be cause I couldn't drop weight and was rotating with brother)

Cheers all

41/185/6'

DL 275lb
BP 185
CL 135 to the floor from the floor.

28:45

Could have pushed a little harder but almost met Pukey the clown @ rd 6. Darn it he slowed me down. LOL, I was seeing stars and got tunnel vision, I think I was walking like a drunk.

M/26/195

DL: started at 260 (1 1/3 BW) and knew I wouldn't last so I dropped to 250. Then went to 195 for time at about the 4th round.

BP as rx'd: 195 (surprisingly easy)

Clean as rx'd: 145

deadlift is my weakness.

166/20/m/5 feet 8

50:00
there were distractions of pple wanting to use the bars. Since three bars are required for this workout, i had to keep pulling weight off and on.

started doing 225 on the deadlift for the first round and died lol, 10 reps was everything i had

135 on the bench press, haven't gotten to pushing my bodyweight

75 on the clean, BUT is it the same if i do a hang and clean

as rx'd 26m/182 DL-275#, BP-185#, CL-135#

1)10-2.41m
2)9-4.3m
3)8-10-5.5m
4)7-5.54m
5)6-7.14m
6)5-6.48m
7)4-4.45m
8)3-3.23m
9)2-2.16m
10)1-1.07m

T-44.33m Previous time was 54.04m, so 9.5m faster this time, same weights. Some of my sets in the middle took 3,4 minutes rest, and my grip on DL is still terrible, but it does seem a bit better than last time.

forgot to post time:

took me 1 hr 6 min. with one bar.

As written... 26:00.52
BWT 165
Deadlift 250#
Bench press 165#
Squat clean 125#

28/m/175
Scaled:
DL 205
BP 155
CL 115

10-7-5-4-3-2-1

Need to work on cleans. Have some knee pain. DL's were hard. Forgot to check clock: 20 mins?

Thank God it's Friday (no one in the gym so I got to actually use 3 bars).

Good news: I was able to complete Linda
Bad news: I had to scale the workout

27/m/225

DL: 315
BP: 225
CL: 165

Grip gave out early so some of my reps were ugly. Early sets (high reps) were broken.

39yr old male/195
35 mns w one bar

dl-200
BP-150
C-100

72 hours at work so I am gonna be doing this Monday....gotta mentally prepare by the looks of things.

36yo/m/200#

Scaled down to someone 150# :(

DL 225
BP 1