October 11, 2007

Thursday 071011


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

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 070727.


Enlarge image

Training for Real Combat, Tony Blauer - video [wmv] [mov]

Posted by lauren at October 11, 2007 8:07 PM


I went to Lost Battalion Hall for the first time tonight. I was invited by my friend Yoon from the Black Box. Also met David from Crossfit Brooklyn.

Almost took my thumb off the last time I attempted to clean 95 at the Box over a month ago. Failed. My previous PR was 85

Tonight Clean and jerked 100. I didn't even know I was doing that much. That probably helped because after hurting myself I've been too scared to attempt it again.

I can't believe it. WOOHOO

Comment #1 - Posted by: AllisonNYC_22/F/5'2/110 at October 10, 2007 8:20 PM

My fav!

Comment #2 - Posted by: skoalface at October 10, 2007 8:20 PM

Man, I had a sick feeling that this one was coming today.

The most brutal workout ever conceived.

Comment #3 - Posted by: Svor at October 10, 2007 8:26 PM

Hey is this the 3 bars of death?

Comment #4 - Posted by: AllisonNYC_22/F/5'2/110 at October 10, 2007 8:29 PM

anyone going to the Santa cruz cert Nov 3-4 and interested in splitting the cost of a hotel room please email me

Comment #5 - Posted by: andy r at October 10, 2007 8:30 PM

I predict paaaain....

Comment #6 - Posted by: david o at October 10, 2007 8:31 PM

neptune's trousers! my lower back just tightened up already. well as coach rip says, "better get your hammer cocked."

Comment #7 - Posted by: ken c at October 10, 2007 8:31 PM

Hmmm, not so 'hall friendly' may scale it back for time/weight constraints!

Comment #8 - Posted by: gaucoin at October 10, 2007 8:34 PM

Called it! It'll be a rush!

Comment #9 - Posted by: Jay M at October 10, 2007 8:34 PM

yes allison this would be the three bars of death. have a love hate relationship with this one. in a sick kind of way i was hoping for this one.

Comment #10 - Posted by: ken c at October 10, 2007 8:34 PM

OMFG... this is going to rock!

Comment #11 - Posted by: NickT at October 10, 2007 8:35 PM

Yes - before you ask, these are full squat cleans.

Comment #12 - Posted by: Angry G at October 10, 2007 8:35 PM

#4 Allison

Yes it is

Comment #13 - Posted by: dcron at October 10, 2007 8:35 PM

Oh dear Lord.

Comment #14 - Posted by: Andrew H. Meador at October 10, 2007 8:37 PM

I had not come across the 3 bars of death yet, this will be my first time. I must say that I will definitely scale that one. DOMS hit my quads hard from yesterday's WOD and the hockey I played last night...

Promises to be fun. 3,2,1, puke!..

Comment #15 - Posted by: Harry at October 10, 2007 8:40 PM

By far the hardest workout of the day I've ever done.
3, 2, 1.5, 1, .5, ...GO!

Comment #16 - Posted by: firekillr at October 10, 2007 8:42 PM

is this 10 of each exercises before moving to the 9 or is it all dls then all bench then all cleans

Comment #17 - Posted by: tim at October 10, 2007 8:44 PM

augh, stupid work meeting might get in between me and linda tomorrow! I was hoping for a 'quickie' that i could squeeze in between meeting and clients. we shall see, maybe i can make it happen. i love to hate linda. good luck everyone!

Comment #18 - Posted by: nadia shatila at October 10, 2007 8:46 PM

I could not be more excited for a dang workout. Holy three bars of pain and suffering, batman! Coach G's words from and old video are ringing in my head ".....You dont feel well today? You stayed up too late? You arent into it? You know what we say to those people? 3-2-1 go."

I love this stuff. Happy hunting, all!

Comment #19 - Posted by: AMLove21 at October 10, 2007 8:49 PM

had a date with linda last thursday
19:56 (were power cleans though)
Dont think I am ready to see her again just yet. body is hurting in all sorts of arears after my workout yesterday!

Comment #20 - Posted by: kam at October 10, 2007 8:53 PM

#17 tim:

10 DLs, 10 BP, 10 cleans, 9 DLs, 9 BP, 9 cleans, 8 DLs, etc.

Comment #21 - Posted by: steve at October 10, 2007 8:58 PM

#17 Tim - 10 dl, 10 bp, 10 clean, 9 dl, 9bp,...

Tonight I hate this one but after its over I will love it, especially if I get a fat PR. I can't wait to see the looks I will get tomorrow.

Comment #22 - Posted by: JPW at October 10, 2007 8:58 PM

ooh - i'm feeling all warm and fuzzy all over!

Comment #23 - Posted by: bladeboy at October 10, 2007 9:01 PM

100lbs.! Awesome work Allison!!!

Comment #24 - Posted by: jay hull at October 10, 2007 9:06 PM

Once I get to 5 reps it's no problem! It's rounds 10-6 that really sting.

Gotta get up at 5 tomorrow so I can do this at Globogym. I love seeing the trainers faces....

Comment #25 - Posted by: Brent at October 10, 2007 9:07 PM

3 bars of death! YES!!!!!!!!

Comment #26 - Posted by: BONE at October 10, 2007 9:09 PM

#17 tim,

do 10 dl, 10 bench, 10 cleans, then 9-9-9, etc.
Thats why you really want 3 bars!



Comment #27 - Posted by: LMD_Matt at October 10, 2007 9:09 PM

I've been waiting for this one again...stepping up the weight from last time to "almost rx'd."

Comment #28 - Posted by: Skeletor at October 10, 2007 9:12 PM

hey everyone, there is no way i am going to be able to do this at the gym i go to...there is going to be to many people standing around on there cell phones sucking up all the good oxygen, any suggestions on a good substitute

Comment #29 - Posted by: pmbattles at October 10, 2007 9:12 PM

Hey all. For "Linda" tomorrow, I plan on subbing weighted dips for bench press as I only have two bars. Does anyone have any idea about how much weight would approximate a bodyweight bench? BW 170. I've got bars and rings, 20# vest, dip belt, etc., so pretty much any weight or combination is possible. I'd be grateful for any advice. Good luck all.

Comment #30 - Posted by: john33 at October 10, 2007 9:15 PM

Sweet! Just got 9 new Pendlay bars at One World. I get to play with three of them tomorrow! I am thinkng about naming all the bars, girls names of course! :-)

My first Linda...coldn't even finish. Second in 29m, third in 26, last one in 19, tomorrow? Can't wait!

Comment #31 - Posted by: freddy c. at October 10, 2007 9:32 PM

ah Linda... took me near an hour to complete it as Rx'ed the first time (about when I started CF)

we'll see what tomorrow brings


Comment #32 - Posted by: AndrewBueno at October 10, 2007 9:35 PM

I actually was at work today and knew I hadn't done this workout for a while so I chose it, weird. 6'5"/m/205 as required 24:42.

Comment #33 - Posted by: Bryce at October 10, 2007 9:36 PM

Hello everyone

I destroyed my elbow the last time I ran this one. I hope I have better luck and form this time around.

Comment #34 - Posted by: machintoshfc at October 10, 2007 9:51 PM

As Rx'd--34:26


Comment #35 - Posted by: Nola at October 10, 2007 10:09 PM

I knew it, first time I have ever called the workout before it was posted. Woohoo!

Comment #36 - Posted by: angelo 6'2"/250 at October 10, 2007 10:19 PM

whats rx'd?

Comment #37 - Posted by: anthony nic at October 10, 2007 10:32 PM

Gonna see how far I can get tomorrow, male 260lbs...yea...gonna be fun. Woot!

Comment #38 - Posted by: Big Rob at October 10, 2007 10:44 PM


Check out the blow link and all of the other info in faq's (frequently asked questions)


Comment #39 - Posted by: Adam W at October 10, 2007 11:01 PM

Thanks much adam!

Comment #40 - Posted by: anthony nic at October 10, 2007 11:04 PM

M/33/5'8/72 kg

Deadlift 100kg
Bench Press 50kg
Clean 50kg


Next time I will go a bit heavier with the bench press. Decided to be a little conservative because of my shoulder problems over the last couple of years. Shoulder held up really good. Maybe 60kg next time.

Comment #41 - Posted by: bladeboy at October 10, 2007 11:08 PM

Looking forward to this one. I have been anxiously awaiting it. Took today's rest day "off" and did 3 rounds of 21-18-15 of SDHP's, Thrusters, then Back Extensions. When I got done a group of trainers came over and asked if I was okay since I was making those pre-pukie cheek puff-outs (What would be a good name for them? Blowpuffs maybe?). One asked me if I was training for anything...I said "life" and he just looked at me with a puzzled look and then turned and walked away. Heh heh heh There's nothing like the smell of XFit in the morning!

Comment #42 - Posted by: OneMoreRep at October 10, 2007 11:20 PM

i think i accidently drank too much tonight to set a PR, but i'll give it a shot...

Comment #43 - Posted by: esteban at October 10, 2007 11:38 PM

this one is going to be a bit hard at my gym. since most of the barbells are being used for bicep curls.

Comment #44 - Posted by: chad arlington at October 10, 2007 11:39 PM

That's what I get for doing heavy deadlifts today. I'd barely done any powerlifting due to equipment and group workouts shying away from them lately. I finally get to work the PL's a little and we get hit with Linda. Pain.

Comment #45 - Posted by: Derek at October 11, 2007 12:49 AM

Man I weigh 250 lbs. This is going to take forever.

Comment #46 - Posted by: Baby Huey at October 11, 2007 1:09 AM

This may take a little longer as I don't have access to 3 bars - I'll be a popular guy tonight as there is only one Oly Bar in my pokie little gym!

Comment #47 - Posted by: Owen at October 11, 2007 1:27 AM

Something tells me I'm going to be looking forward to the 3-2-1... STOP!

Comment #48 - Posted by: Koebbe at October 11, 2007 1:30 AM

This is my fav I cant wait!!

Comment #49 - Posted by: Dave at October 11, 2007 1:44 AM

I really wish that I could do this exercise, but I can not press my body weight yet that many times, and I am SCARED of deadlifts as that is what I was doing when I hurt my back. I am going to attempt this tomorrow to see how many I can perform.

I look forward to it!!

(Just got done with a Back and Shoulder workout that I did before checking this...>STUPID<....I will be excited to try this tomorrow.


Comment #50 - Posted by: D-Wreck at October 11, 2007 2:35 AM

BW 190 lbs.



1. 255 lb. dead lift
2. x 2 45 lb. cleans

Comment #51 - Posted by: Brent Dodge at October 11, 2007 3:10 AM

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
DL: 60kg continous sets
BP: 60kg ocntinous sets
Clean: 40kg continous sets
TIME: 32mins

Comment #52 - Posted by: Fred G at October 11, 2007 3:25 AM

Warm Up – GA’s warm up + 20 double-unders
WOD – There is only one barbell available at the gym so I couldn’t do Linda. I decided to do a CrossFit Total since I have not done one in a while.
• Deadlift – 405
• Overhead Press – 165
• Squat – 405
CrossFit Total – 975

Comment #53 - Posted by: HeavyD 35-M-225 at October 11, 2007 3:52 AM

Nice job on the C&J allison!

Oh Linda...

the only WOD in existence that leaves me bloody, scraped, and sweat-soaked...not to mention unable to finish the following days' WOD's.

have fun everyone...get some!

Comment #54 - Posted by: Justin Farina at October 11, 2007 3:54 AM

Now THIS is what it's all about!

Bring on more O-lifting. Love it.

Comment #55 - Posted by: Charles LeBelle at October 11, 2007 3:54 AM

One oly bar at gym and the poxy smith machine - and probably 3-4 guys arguing over who gets to use the bar! I'm looking fwd to this already...

Comment #56 - Posted by: Geoff at October 11, 2007 3:55 AM

No Linda for me, I need to function properly for a swim race tomorrow.

Did Fran instead, scaled thrusters to 35 kg:

I was hoping for a sub 10, but the thrusters killed me today.

Comment #57 - Posted by: jon at October 11, 2007 4:09 AM

as rx'd

DL: 120 kg
BP: 80 kg
Clean: 60 kg

TIME: 55:04

Damn that was hard and damn I was tired

Comment #58 - Posted by: Reynir A. at October 11, 2007 4:10 AM

hi :)

i love having a gym at home

25/m/75kg (165lb)/177cm (5'10")

deadlifts 50kg (110lb)
bench 70kg (154lb)
cleans 50kg (110lb)


Comment #59 - Posted by: roberto at October 11, 2007 4:28 AM

First Linda... yowza! She's a mean mistress!

27m / 6'2" / 206lbs.

Deadlift - 225lbs. (form still sucks, so they were straight-leg DL's)
Bench Press - 205lbs. (some help from lifting partner -- my chest is weak!)
Cleans - 150lbs.


Wish I could go to bed, but have to go back to work!

I'll post the rest of the Jalalabad Crossfit wackos as soon as they're done with work.

Comment #60 - Posted by: NickT at October 11, 2007 4:34 AM


As Rx'd


Comment #61 - Posted by: andrey at October 11, 2007 4:41 AM

I love this one but last time trying as rx'd I jacked my shoulder using the evil smith machine. Now I can't do full rom dips because of this. I can't express enough how much I despise this piece of equipment.


Comment #62 - Posted by: Chris at October 11, 2007 4:43 AM

27:28 vs. 25:58 last full attempt using a bit less on the BP.
DLs at 135
BPs at 95 (vs. 90 last time)
Cleans - 2x30# dbs (can not monopolize 3 bars at luxo-gym)

Comment #63 - Posted by: Norma at October 11, 2007 4:44 AM


DL 275#
BP 185#
Clean 135#

TIME - 32:25

Comment #64 - Posted by: Jett at October 11, 2007 4:50 AM

GREAT...there is only one bar at my gym so this should take a while.

3,2,1 SLOW

Oh yeah, my gym posted a no chalk policy
Can you believe that s@$t
I can't wait till they tell me I can't do hspu because I'm making the walls dirty

-Colonel Samuel Trautman for President 08-

Comment #65 - Posted by: tom_DONKEY at October 11, 2007 4:53 AM

If you have to miss a wod when do you make up the day you missed? what is the recommendation?

thank you

Comment #66 - Posted by: t at October 11, 2007 5:05 AM

Had only one bar for the WOD, so I stopped the clock as I stripped the bar for each exercise. Whole event took about an hour, actual lift time was 25:30. Rests were taken on the clock during lifts.
m/34 yoa 155#: 235DL, 155BP, 115 clean
I need more bars

Comment #67 - Posted by: TimL at October 11, 2007 5:19 AM

first "Linda"; scaled loads

DL: 155
BP: 125
Clean: 90 lbs.


probably scaled too much on the bp, dl; but still painful.

Comment #68 - Posted by: MHood at October 11, 2007 5:19 AM

Last time I scaled this back 20%...

This time I'm giving her 100%

I've got the pre-workout jitters..

Comment #69 - Posted by: Tim Hamilton at October 11, 2007 5:23 AM

Ahhhh..."Linda"...aka "Three Bars of Death"

It has been a while since we last tangoed. This is one of the true pleasures of CF. I think it will also be the WOD that officially gets me asked to leave my new gym :)


Comment #70 - Posted by: JB at October 11, 2007 5:28 AM


As close to rx'd as I've gotten on the three bars of death.

DL: 215
BP: 185
C: 135


I'd take a nap, but I have to work for the next ten hours or so.

More better faster

Comment #71 - Posted by: Marty at October 11, 2007 5:35 AM

not a pretty day...i had to scale way down plus about half way through my shorts ripped in half...hahahah...this should go on the top 10 ways to get kicked out of a gym, MAN!! i got to find a different gym, anyways, did't even get to finish by the time i got home i just cleaned up the house..

Comment #72 - Posted by: pmbattles at October 11, 2007 5:42 AM



3 minute improvement from last time!

Comment #73 - Posted by: Mary Ann at October 11, 2007 5:47 AM

My wife and I just started the beginner's workout (12 week progression). What can we substitute running with if it rains and we don't own a concept2 Rower. Any suggestions much appreciated.

Comment #74 - Posted by: Foster at October 11, 2007 5:47 AM

Was both wanting, and not wanting this one to show up. About time they threw Linda at us. I knew it was coming sometime. It's going to be a PR to simply complete it as Rx'd.

Comment #75 - Posted by: Ben at October 11, 2007 5:58 AM

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

(a 3+ minute improvement from last time!)


Comment #76 - Posted by: Bill Stock at October 11, 2007 6:04 AM

205 DL, 130 BP (touching chest), 95 squat clean
Better DL's and BP's.

Comment #77 - Posted by: Theresa & Mark at October 11, 2007 6:10 AM

Last time I did Linda I perfomed "Hang Cleans", should I instead be performing Full Squat Cleans, beginning from the ground, catching in a sqaut and standing?

Comment #78 - Posted by: George_Toronto at October 11, 2007 6:12 AM

M 48 70" 175

Deadlift: 1 1/2 body weight - 270 lbs
Bench press: body weight - 175 lbs
Clean: 3/4 body weight - 135 lbs SUB Power Clean

Compare to 070727

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


Comment #79 - Posted by: Louis Herrera Jr. at October 11, 2007 6:18 AM



full squat cleans



Comment #80 - Posted by: AF Tom at October 11, 2007 6:20 AM

Ouch. 25:12
DL = 275
BP = 185
Clean = 135
Super Happy Fun Time

Comment #81 - Posted by: ebrandom at October 11, 2007 6:21 AM


This is my 4th or 5th WOD...but first time with Linda.

DL: 135lb
Bench: 135lb
Clean: 135lb


Comment #82 - Posted by: D Craig at October 11, 2007 6:26 AM

Man! This is the second time in a row this has come up on my 1/2 volume week. I'm tempted to do this as RX but I know long-term it won't help. Last time I did it with 1/2 weight in 6:00. This time I'll do 10-8-6-4-2 with RX weight.

Comment #83 - Posted by: Maximus at October 11, 2007 6:35 AM


scaled to:
132# (82.5% BW)Deadlift
65# (40% bw) for both bench and clean.
did power cleans after first round (knee was hurting today.)

i felt like i was a little heavy/about right on DL and too light on cleans and bench. i just had a weird flow because i had some fast, then slow. while the cleans were light, they wore me out because of the explosiveness, so maybe they were okay. this was a weird workout for me. its this type of workout i would really love to do with a little supervision and guidance.

it doesn't have to be fun to be fun!

Comment #84 - Posted by: colleen at October 11, 2007 6:36 AM

In my best boston accent..


Comment #85 - Posted by: pfeif-a-life at October 11, 2007 6:36 AM

Working out at 5:30am is not for me. Way off my PR. The cleans were just kicking my ass today.




Comment #86 - Posted by: freddy c. at October 11, 2007 6:39 AM

48/M/170 Jim 30:12
Scaled to
1. 205 lb. dead lift
2. 175 lb bench
3. 125 lb. cleans

42/M/200 David 30:12
Scaled to
1. 225 lb. dead lift
2. 205 lb bench
3. 125 lb. cleans

The lights flickered and Pukie was knocking at the door!

Comment #87 - Posted by: ncsheepdog at October 11, 2007 6:41 AM

bw: 192

DL: 245 (1.27)
BP: 190 (0.99)
CL: 135 (0.70)

Time: 24:10. PR for time and weight. Need to up DL and CL next time.

Comment #88 - Posted by: Rick510 at October 11, 2007 6:42 AM

fourth crossfit workout and i get this?

had to scale back monumentally.

deadlift: 135

benchpress: 135

clean: 45 (needed to work form more than anything!)



Comment #89 - Posted by: chad at October 11, 2007 6:42 AM

Linda not easy to do in a commercial gym.

Wimped out (but still trembling and awash with lactic acid after WO) but okay for a newbie

DL:95 (45%)
BP:70 (33%)
C:65 (30%)


Comment #90 - Posted by: Reathai at October 11, 2007 6:47 AM

worked out this morning with a buddy who's still recovering from an injury and can't go too heavy right now. modified workout to:



cinder-block swings

rotated through the 3 exercises

Comment #91 - Posted by: hub at October 11, 2007 6:48 AM

dl (240): 10,6-3,6-2,5-2,5,4,3,2,1
bp (165): 10,9,6-2,5-2,5-1,5-4-3-2-1
clean (120): 7-3,6-3,6-2,7,6,5,4,3,2,1

27:25 as rx'd. Sets more broken than last time (April), but cut 5+ minutes off time.

Comment #92 - Posted by: Ben at October 11, 2007 6:49 AM



DL: 295lb
BP: 190lb
CN: 145lb

Ripped my callous off while lowering the very last DL!! Thanks for showing me I have weak skin Linda :)

Comment #93 - Posted by: Joey at October 11, 2007 6:52 AM

28 yom 190lbs 6'2"
DL 185
BP 135
CN 90
Instant pr because I finished. I dropped more weight from the bars but I completed all sets this tim

Comment #94 - Posted by: Tom at October 11, 2007 6:52 AM

DL 45x10,135x5,225x2
BP 45x10,135x3,155x2
Clean 45x4,95x3,115x2

Linda as Rx'd (225,155,115)
That's a phat PR by 10%. Thanks coach!

Grip was a serious issue. I forgot my chalk bag and the gym doesn't have chalk. I haven't brought it yet so I don't know if they will object to it. I thought I heard one of the trainers use the word "crossfit" today before having his client do burpees. Unknown if he was talking about me or trying to pass himself off as a crossfit trainer (He clearly is not). I would have said "yeah burpees" to them to see what they would say but I was busy trying not to pass out.

Post: will be surfing if its good.

Comment #95 - Posted by: JPW at October 11, 2007 6:53 AM

also in the Army in Korea CFT Korea

Comment #96 - Posted by: Tom at October 11, 2007 6:54 AM


DL 225
BP 190
CL 135


Dropped almost 10 minutes off of my last Linda.

Comment #97 - Posted by: MWade at October 11, 2007 7:11 AM

OMG! three bars of death was no exaggeration. first time doing this and it was extremely tough.

45m 20042:45
scaled weights to:
dl 225
bp 165
clean 135
started first round with slightly heavier weights but quickly dropped to these just to survive the workout. I am wiped. good luck to you all on this. I thought I was getting in pretty good shape after 5 months of Crossfit, but....

Comment #98 - Posted by: Jim Evans at October 11, 2007 7:12 AM


DL: 265
B: 185
C: 135

viva la revolution
CrossFit hohenfels

Comment #99 - Posted by: JDT at October 11, 2007 7:20 AM


as Rx'ed

Crossfit Hohenfels!

Comment #100 - Posted by: DT at October 11, 2007 7:22 AM

bw 173

DL - 195 (1.12x bw)
BP - 165 (.95x bw)
CL - 115 (.66x bw)


Comment #101 - Posted by: jpf at October 11, 2007 7:23 AM

Bwt: 175

DL: 275
BP: 185
CL: 135 all power cleans from floor

Glove added to right hand @ round of 7 because of rip

Comment #102 - Posted by: b ring at October 11, 2007 7:25 AM

BW 172

DL- 255
BP- 177
POWER Clean- 130


Did power cleans instead of full squat cleans.

Comment #103 - Posted by: Eric O at October 11, 2007 7:26 AM

add this to post 100
time: 39:14

Comment #104 - Posted by: b ring at October 11, 2007 7:27 AM

This workout is damn near impossible to do at my gym...i might have to truck it out to Crossfit Rochester to get my WOD in today


Comment #105 - Posted by: bklyn_chris at October 11, 2007 7:45 AM

It'll be impossible for me to do this as described.

I've only one bar, and not nearly enough weights.

I'll have to think of something.

Comment #106 - Posted by: clembrewer at October 11, 2007 7:49 AM

I realy love/hate Linda and wanted to tango again, but the wife is laid up and I'm launching the kids to school so I had to improvise outside of the gym.
Ended up doing yesterday's Navyseal WOD.
For time (41:11)
Run 1 mile
3 rounds of:
25 50lb Kettlebell swings (scaled down to 35lb)
25 Wallball shots (scaled up to 24lb ball)
25 Pullups (scaled to jumping)
Run 1 mile

Comment #107 - Posted by: AzMatt 41M/5'8"/185 at October 11, 2007 7:50 AM


scaled to:
Deadlift 135 (.9 x BW)
Bench Press 75 (.5 x BW)
Clean 85 (.6 x BW) did power cleans though. will do full cleans next time.

Tme: 29:15

Comment #108 - Posted by: Kirsten C at October 11, 2007 7:55 AM

Yeah, I will have to see how many people are in the free weights room first. If it's busy then I'll leave it until tomorrow. A lot of people don't go to the gym on Fridays as it's tradionally go to the pub night. :D

Comment #109 - Posted by: Cal Jones at October 11, 2007 7:57 AM

DL 75kg
BP 75kg
CL 30kg

42 minutes

Comment #110 - Posted by: bcf at October 11, 2007 8:06 AM


First time doing "real" Linda. Only had one bar, was not even going to try it, then decided just do it...

DL - Should have done 247 lbs. ended up doing 255 lbs.
Bench - 165
Cleans - 125

I've been looking for somebody who went over one hour? I guess that I will be the first.

1 hour 18 minutes - Even though it seemed to take forever, I have that feeling of accomplishment just like when I completed my first muscleup.

Comment #111 - Posted by: Rick Cantu at October 11, 2007 8:12 AM


Scaled to:

dead = 135
bp = 185
clean = 75


Probably scaled too much but it was my first Linda and wanted to make sure I finished it.

Comment #112 - Posted by: Ash at October 11, 2007 8:12 AM


I remember my first Linda a few months ago - complete disaster. Therefore I scaled it quite a bit this time and did

10/8/6/4/2 of

125 lbs deadlift
135 lbs benchpress
75 lbs full squat clean

Took 17 minutes. Challenging, but doable, so next time I have a good baseline to improve upon.

Comment #113 - Posted by: crazyXgerman at October 11, 2007 8:15 AM


DL: 295
BP: 195
Clean: 145


Great job, Rick! The first Linda is an absolute killer. If you're using full weights and full cleans, you're doing well just to survive. PS This was my second, and they don't get any easier.

Comment #114 - Posted by: gant at October 11, 2007 8:20 AM


225# DL
185# BP
95# Cleans


10, 9, and 8 were broken sets of DL, and Cleans
Unbroken the rest of the way.

Comment #115 - Posted by: difchip at October 11, 2007 8:21 AM

24:50 with mods.

At Calgary's busiest (or 2nd busiest) fire hall so I set this one up to be faster than it would at my true bodyweight of around 190, what I didn't account for was that I'd feel like a sack due to poor eating over the past few days. I knew I wanted to go straight through on deads and cleans and I'd work more on strength for the bench so I went:

225 DL
185 Bench
135 POWER Cleans

All DL straight, bench slow (needs more work) and power cleans straight through from round 7 on. Felt really pukey so I know I need to lock in the eating. I've done this WOD faster with heavier weights all around, I feel shame.

Amazed I didn't have to leave to go on a call!

Comment #116 - Posted by: gaucoin at October 11, 2007 8:26 AM

Oh yeah, we've got three bars, two pairs of clips for the weights and only one pair that actually fit the bars properly. Thank you medical tape...

Comment #117 - Posted by: gaucoin at October 11, 2007 8:28 AM

Allison-Congrats on the 100# C&J. I knew you had that in you. You'll be doing bodyweight in no time!

I did a Linda lite: scaled to a 150# person: 225dl, 150bp, 115cl.


It was about 4 min slower than last time, but I did full squat cleans this time and power cleans last time. Next time I'll have to take the weight up.

Comment #118 - Posted by: Keith W. at October 11, 2007 8:28 AM

Allison-Congrats on the 100# C&J. I knew you had that in you. You'll be doing bodyweight in no time!

I did a Linda lite: scaled to a 150# person: 225dl, 150bp, 115cl.


It was about 4 min slower than last time, but I did full squat cleans this time and power cleans last time. Next time I'll have to take the weight up.

Comment #119 - Posted by: Keith W. at October 11, 2007 8:29 AM

Allison-Congrats on the 100# C&J. I knew you had that in you. You'll be doing bodyweight in no time!

I did a Linda lite: scaled to a 150# person: 225dl, 150bp, 115cl.


It was about 4 min slower than last time, but I did full squat cleans this time and power cleans last time. Next time I'll have to take the weight up.

Comment #120 - Posted by: Keith W. at October 11, 2007 8:29 AM

dl 135
bp 80
cl 65


Over 2 minutes faster than last time, but dropped 5lbs off my previous bp now ROM much better.

Comment #121 - Posted by: SueAnne at October 11, 2007 8:29 AM

That was a bona fide painstorm. I went up 20% on everything but cleans. I had no idea what I was in for.


last time: dl-225

this time: dl-270
in 39:30

That was a HUGE increase in weight, and it hurt. All squat cleans from the floor to full squat. At 5's I dropped the bp to 170#. I used every bit of weight I had. Used my hex trap bar for the dl's.
Great workout...

Comment #122 - Posted by: Tim Hamilton at October 11, 2007 8:33 AM

Did this last Fri.


245# DL
180# BP
135# PowerCleans


Comment #123 - Posted by: spacely at October 11, 2007 8:34 AM

I'm curious to know how to calculate total work accomplished on this workout. It would make it easier to compare performances since there is so much scaling. Anyone know the formula for horsepower?

Comment #124 - Posted by: Tim Hamilton at October 11, 2007 8:37 AM

scaled it to ~50% weights, to ez, add more weight next time.
bw 78kg
45kg bench
62,5kg deadlift
30kg powerclean (can't do cleans... yet)

Comment #125 - Posted by: björn b at October 11, 2007 8:37 AM

Colorado Springs

I'm leaving town this weekend so I worked out on my rest day.

30 Muscle Ups
50 95lb Overhead Squats
50 Knees to Elbows
Time: 20:12

Now I see Linda for todays workout! *big sigh* Going to have to mentally prepare for this one all day.


Comment #126 - Posted by: Brent maier at October 11, 2007 8:39 AM

Colorado Springs

I'm leaving town this weekend so I worked out on my rest day.

30 Muscle Ups
50 95lb Overhead Squats
50 Knees to Elbows
Time: 20:12

Now I see Linda for todays workout! BIG SIGH Going to have to mentally prepare for this one all day.


Comment #127 - Posted by: Brent maier at October 11, 2007 8:39 AM

245# DL 118% BW
210# BP 100% BW
155# Clean 75% BW


My first Linda....BRUTAL! Bench part was surprisingly the hardest part.

Comment #128 - Posted by: Nick at October 11, 2007 8:41 AM

Here's a power output calculator from Performance Menu...


Comment #129 - Posted by: tjo at October 11, 2007 8:49 AM

Don't think I can do Linda until tomorrow, got midterms to study for today.

Just an idea for those of you that only have access to 1 bar. Sub DB bench presses for the bench and DB snatches for the cleans (obviously you will get one more on one arm, but whatever). Then you would only need 1 bar, but still get to use 2 similar movements.

Comment #130 - Posted by: Ratman at October 11, 2007 8:49 AM

DL: 245

Comment #131 - Posted by: gamb at October 11, 2007 8:59 AM

M/29y/159 lbs.
as rx'd

Deadlift: 210 lbs.
Bench: 135 lbs.
Clean: 135 lbs.


Wish I could bench more :( Does anyone know any good wrist development techniques? My wrists feel like they are on fire!

Comment #132 - Posted by: Mahdi at October 11, 2007 9:14 AM

Scaled to this:

bw 70kg

deadlift: 70kg (BW)
bench: 35kg (1/2 BW)
clean: 22.5 kg (1/3 BW)

Time: 29:59

Comment #133 - Posted by: PaulW at October 11, 2007 9:21 AM

Linda 21:45
deadlift weights
165# for 10 rep round
155# for 9 rep round
145# for 8 rep round
135 for 7~1 rep rounds (way too ambitious beginning)
bench press weight 90# all sets
hang squat clean weights
65# for 10~7 rep rounds
55# for 6~1 rep rounds (weight felt good but form not so great)
row 2000m 7:45
yoga class

Comment #134 - Posted by: lisaq at October 11, 2007 9:26 AM

Love it!

As rx'd: 275 DL, 225 BP, 185 Clean.

Followed it up with a 1-miler sprint.


Comment #135 - Posted by: Jesse at October 11, 2007 9:32 AM

M 32 170lbs
10-1 185lbs
10-1 175lbs
10-1 115lbs
I had to re-rack on the bench(9-5) to finish the reps- awesome workout!

Comment #136 - Posted by: Jeremy at October 11, 2007 9:34 AM

DL 135
Bench 55 (still rehabing rotator cuff)
Clean 60
Almost 10 min better than last time with more weight!

Comment #137 - Posted by: Bethany at October 11, 2007 9:39 AM

M 32 190


DL 285lb
BP 190lb
CLN 145lb

Who ever it was up above (not in the heavens up above, but up above in an earlier comment) that 10-6 was a killer and that 5-1 was alright wasn't kidding. 10-6 seemed like a nightmere, 5-1 were just less physically taxing and more mentally taxing. I have been dreading this one for while and have been procrastinating doing it cause of shrunken testical syndrome with the mere thought of it! However, I am glad that I completed it!

Good luck to everyone and great job to those who went after it!

"Train Hard or Go the F#$% Home"

Comment #138 - Posted by: J the Bear at October 11, 2007 9:40 AM

OH, Forgot, 21:13 as RX'D! Cheers!

Comment #139 - Posted by: J the Bear at October 11, 2007 9:41 AM

Dang this was the hardest I've done yet. Hats off to all you studs for pounding out the required weights. I, however, am a mere mortal.

M 23 181#

DL 205# (first 5 sets)/185# (last 5 sets)
BP 145#
CLN 115#


Comment #140 - Posted by: headonkey at October 11, 2007 9:46 AM

DL 135#
Inc Bench 135#
Clean Empty Bar
20 minutes on the dot
Well this is my 4th day on crossfit and it's exactly what I've been looking for. I love it.

Comment #141 - Posted by: Eric at October 11, 2007 9:52 AM

Sick as a cat, wasn't gonna workout today but Linda is like a call to arms.

Subbed ring dips for bench press and scaled reps to 10-8-6-4-2

Deads 120
Cleans 60


Comment #142 - Posted by: William Walshe at October 11, 2007 9:57 AM

30yo M 162#
Linda: Approx 34 minutes, forgot to start watch.

DL 245#
BP 160#
Clean 125#

Comment #143 - Posted by: tjh at October 11, 2007 9:59 AM

pre-cfwux3, increasing wt dl, bp & cleans
wod- 42 yom, 6'1", 175.5 bw
dl-265, bp-175.5, cleans-132.5-30:38 pr with higher bw
need to go through on dl, higher # of reps on both bp & cleans

Comment #144 - Posted by: Rob Corson at October 11, 2007 9:59 AM


Comment #145 - Posted by: Mikey at October 11, 2007 10:07 AM


Comment #146 - Posted by: mikey at October 11, 2007 10:07 AM

Gar. Did a lot less weight cuz I am a fattie still and don't think I could DL that much! HAHA!

BrandX Scaled version....

DL 65#
Bench 50#
Clean Oly bar, squats to the floor

Some guy basically yelled at me because he thought I was going to use the Smith machine that he was doing SOMETHING on (still haven't figured out exactly WHAT he was doing) when all I was doing was getting weight plates. I wanted to slap him.

Comment #147 - Posted by: Shannon at October 11, 2007 10:08 AM

oh yeah, my scaled effort took me 9:09
be glad whe i can do it as RX'd

Comment #148 - Posted by: Shannon at October 11, 2007 10:13 AM

Jesus I did it as recommended and it took me 70 minutes. this is pain. haha i suck at bench pressing my body weight, but one rep at a time I got it. This is my one month CF anniversary. hooray

Comment #149 - Posted by: Luke at October 11, 2007 10:20 AM

Linda (scaled)

225# dL
225# BP
135 PC


Comment #150 - Posted by: Angel at October 11, 2007 10:25 AM

Lindita (Linda's nicer and littler sister)

10-8-6-4-2 and 85% of rx'd weight.

Time of :26::20::60

Last time I did 10-8-6-4-2 and 75% of rx'd weight.

Time: 12::51::04

Comment #151 - Posted by: SOTB/43/188lbs/M at October 11, 2007 10:28 AM

dl 225
bench 185
clean 135

Can feel my glutes tightening up already.

Comment #152 - Posted by: jassch at October 11, 2007 10:29 AM

My first time with this one, and it hurt. I couldnt finish the dead lifts, only got to set of four and then only one done. Then stopped on Bench at three b/c no spot and I didnt trust myself if I got in trouble. How bad is that for only on second week of CF?

Info: M/26/6'4'/242

Dead Lifts: 305
Bench: 185
Clean: 105

Comment #153 - Posted by: Joe C at October 11, 2007 10:31 AM


weird, but i couldn't locate any demo's of linda here but found this on youtube:


wanted some psychological thrashing before the attack. hooah!

Comment #154 - Posted by: sandique at October 11, 2007 10:32 AM

Forgot to post this mornings results...

WU: 500m row, CFWUx3

WOD: 42:22 (DL 275, PB 225, SQCL 185)

That was brutal. It totally crushed me. I can't wait to see Linda again! Next time I'll be lighter and it'll be easier haha :)

Comment #155 - Posted by: James at October 11, 2007 10:34 AM

I don't understand with the three bars excercise is. Can someone explain?

Comment #156 - Posted by: Andrew at October 11, 2007 10:35 AM

Scratch last comment, bad at math.

Clean: 115

Comment #157 - Posted by: Joe C at October 11, 2007 10:35 AM

i just went back through the comments and i just wanted to add a congrats to allison on that 100 C&J!! well done!

hey, congrats to us all after Linda! ;-)


Comment #158 - Posted by: colleen at October 11, 2007 10:36 AM


I have been crossfitting for about six months now and I am looking to parlay the strength I have gained into martial arts training. What type of martial art would you recommend? More specifically, what martial art is most translatable from cross fit?

I'm not sure if that makes sense, but I look forward to the responses!


Comment #159 - Posted by: McC at October 11, 2007 10:37 AM

195lb male, 27 yr old.

I seriously spilled my tea today. I hurt myself metabolically.

PR, 34:06

DL- 300
Bench- 195
Clean- 145

"I wanted to breath smoke." - Tyler Durden

Comment #160 - Posted by: AMLove21 at October 11, 2007 10:37 AM

as rx'd full squat cleans!

bwt 190
deads 285
bench 190
squat cleans 142.8

29:48 up 5 lbs from last time and time was up about 7 min. I got fat!

Comment #161 - Posted by: brent colson at October 11, 2007 10:39 AM

31yom, 182#, 5'11''

DL- 265 - 145%BW
HC- 140 - 75%BW
BP- 185 - 100%BW


Comment #162 - Posted by: BK at October 11, 2007 10:41 AM


As Rx'd:

DL: 115kg
BP: 75kg
Power clean: 55kg

33 min

Comment #163 - Posted by: Nicholas at October 11, 2007 10:44 AM


DL: 135lbs(71%)
BP: 95lbs(50%)
Clean: 65lbs(34%)

First day of many failed attempts to start Crossfitting. Didn't want to push it too much so that I could continue tomorrow, so I pretty much did a half Linda by percentages.


Comment #164 - Posted by: Sean at October 11, 2007 10:49 AM

M, 175, 39

DL: 225 (1.29%)
BP: 175
CN: 115 (.66%)


I work out on my lunch hour in a gym where the median age of those present is easily 55. Most days I have the free weight room to myself or with just a few others using the lat machine or dumbells. Today, I was completely by myself after the first set of "LINDA" - I have no doubt the grunting, banging weights and accumulating pools of sweat scared them away.

Comment #165 - Posted by: Steeliekid at October 11, 2007 10:50 AM

"I don't understand with the three bars excercise is. Can someone explain?

Comment #147 - Posted by Andrew at October 11, 2007 10:35 AM"

Andrew: In an ideal situation, you would load three bars...one for the Deadlift, one for the bench press and one for the Clean...that way there is no stopping to load/unload bars for each exercise....three bars loaded, pretty dang heavy, three bars of death!
At least this is the way I understand it. Correct me if I'm wrong ya'll!

Comment #166 - Posted by: Shannon at October 11, 2007 10:50 AM

Scaled to ability, should have read posts b4 completing as i was completely discouraged at high time and low weights and really beat myself up during the workout.
40/F/182, cf for about 3 weeks

Comment #167 - Posted by: U'i at October 11, 2007 10:55 AM

#150. I would say choose whatever you like the most, crossfit will enhance and bring to a new level any physical activity you do. Personally it helped me a lot with my jiu-jitsu a lot. Although I don't like using this approach, but if I have to I can "outlast" and submit anyone in our club.

wod as rx'd: 33 min

Comment #168 - Posted by: Alex at October 11, 2007 10:55 AM

for all you pros....I've got one bar in our department gym, any recommendations on how to break it up with only one bar? was consdiering doing deadlifts with just chained plates...going to have to eat the time on bench and cleans...unless i just stack the chained plates and use them for the bench also...what do ya think?

Comment #169 - Posted by: Walker at October 11, 2007 10:57 AM

37 bw 190
last 26:47

today as rx'd 22:40 (new pr)

dl 285
bp 190
pc 145

Comment #170 - Posted by: JackM at October 11, 2007 11:01 AM

this one always seems to elude me but I'm going to try to get something done. last time out I was injured and the time before that I had scheduled car maintenance and stuck hanging around the repair shop all day. Wouldn't you know it but I booked car repairs for today over a month ago to have my front axle replaced so stuck with no transportation. Linda and auto repairs two out of three times - what odds?
I'll keep my fingers crossed that the repairs are done quickly so I can still get this done tonight.
Heading to a globogym and modifying is an unpleasant thought as I'd really rather it as rx'd.

Comment #171 - Posted by: Intent at October 11, 2007 11:01 AM


dl 135
bp 80
cl 65


Over 2 minutes faster than last time, though dropped down 5lbs on the bp. Got much better rom with the lower weight.
Full squat cleans.

Comment #172 - Posted by: SueAnne at October 11, 2007 11:02 AM

30:48, a PR by 7 minutes, with heavier weights. Gaucoin, I feel your pain, working at st 3 today, so subbed ring dips for BP(no bench), which is actually a little harder for me.
DL 265(245 last time)
CL 135(will try rx'd 150 next time.)
Felt so much stronger and better form just from last weeks cert. Cleans were full squat and much better.

Comment #173 - Posted by: FireSmac at October 11, 2007 11:04 AM

Had to scale to the following:

1 x body weight- dead lifts
3/4 x body weight- bench press
1/2 x body weight- cleans

Remembered 3/4 way through the 8 rep round that they weren't clean and jerks- just cleans...

So, finished in 36:24


BTW, I can see myself falling for Linda...

Comment #174 - Posted by: Diesel at October 11, 2007 11:07 AM

27m 205#
started with prescribed weight. after 2 rds and 40 minutes I had to get to work.
finished with 135 across the board.

Comment #175 - Posted by: BONE at October 11, 2007 11:10 AM

Ok Boys and Girls. I think that this is going to hard. I have not done bench for a really long time. I am still sore from the jumping pullups from the other day. I am going to give it my all. I would like to meet Mr. Pukie some time. (just to make sure I am doing what I am supposed to do.


Comment #176 - Posted by: John A. Martinez at October 11, 2007 11:10 AM


DL: 315
BP: 245
PC: 185

50 min.

looked easier on paper, that one was a beast.

Comment #177 - Posted by: Alex at October 11, 2007 11:12 AM

AllisonNYC- Good job!

B wu x 1 w/25 lbs, x 1 w/ 45 lbs
1 round The Bear 45 lb bar
The Bear
Failed on final rep of push press from behind the head. I had to duck my head down to clear the bar over it. Tried 3 more attempts with just the behind the head PP w/ 65 lbs, but no joy.

No time for Linda, rowing sprints instead.
Sprinted 9 rounds @ 1:40 minute w/ 20 second rests.
9 rounds total distance- 3205 m (15:00 mins)
1 extra round- 395 m
Total distance 3600 m

Post- stretching


Comment #178 - Posted by: jknl at October 11, 2007 11:12 AM

Hey my buddy and I had to break this down because we had class today...we did 10-6 this morning, then 5-1 just now. Does that significantly affect the results??

Comment #179 - Posted by: Dave at October 11, 2007 11:15 AM

Whenever you do linda at a "gym" you always get some funny looks and people cant understand why you have to use 3 bars at once. It seems that i am the only person doing crossfit in zimbabwe, thanks its keeping me sane...

197lbs deads
135lbs bp
117lbs cleans

Comment #180 - Posted by: WayneP at October 11, 2007 11:17 AM


I took almost a month off. (No reason really, a day turned into a month -- inertia was difficult to overcome) Yesterday I did the squats/rope jumps and walked funny for the rest of the day.

I almost cried when I saw Linda today...but I sucked it up and I'm glad I did.

DL - 195
BP - 155
Clean - 115
(This is the most weight I've attempted)
28 min

I'm in pain but I'm thrilled with my performance.

Comment #181 - Posted by: John at October 11, 2007 11:20 AM

#158 U'i-
Forgot to write it the other day, Welcome and happy CrossFiting!


Comment #182 - Posted by: jknl at October 11, 2007 11:21 AM


Scaled to:
60kg (132lbs) deadlift
40kg (88lbs) bench
30kg (66lbs) clean


Did power cleans as I have a lot of knee pain.
The deadlifts really sucked after the first four rounds as well as I tore a callus right off. :(

Comment #183 - Posted by: Cal Jones at October 11, 2007 11:22 AM

275# DL
175# BP
135# PC


Summer kills me with wildland firefighting and rafting trips. I am looking forward to winter and six months of consistant workouts.

Comment #184 - Posted by: ut steve at October 11, 2007 11:26 AM

jolie 29 yr female, 5'4" 125lbs
185/105/93... 46:33
roman 30 yr male, 6" 185lbs
275/185/135... 42:34

Comment #185 - Posted by: jolie at October 11, 2007 11:30 AM


I hate this workout above all others. My back is still not right, stupid BJJ.

squat 185
bench 150
dumbbell clean 80 (because I am weak)

forgot to stop the timer about 30min

Comment #186 - Posted by: sean at October 11, 2007 11:32 AM

m/38/178 lbs.
scaled down to

Comment #187 - Posted by: wanabe at October 11, 2007 11:33 AM

hey all,
i am looking for someone to train crossfit with in Miami. we dont have an affiliate down here.

in miami

Comment #188 - Posted by: littleone at October 11, 2007 11:35 AM

Hi everyone, first time post. I've been lurking for the last couple of months and have gradually been incorporating crossfit into my workouts. Am now taking an intro course at crossfit TO and am about a third of the way thru an adult gymnastics course. I am totally excited about my gains.
Today, I did the wod, but scaled a bit.
Deads 225, bench 155, cleans 95. Time 24:10. Next time I won't scale at all.
I really enjoy all the posts here, esp John Wopat and Spiderchick. Also thanks to Marty (#71) for introducing me to crossfit.


Comment #189 - Posted by: Smithy at October 11, 2007 11:39 AM

Scaled down due to injury and ability.
BW: 172
DL: 205#
BP: 155#
CL: 65#


Comment #190 - Posted by: silence at October 11, 2007 11:50 AM


Last time: 21:00
High handle Trap Bar DL: 275
BP: 190
HPC: 135

Today: 34:15
DL: 245-100%
BP: 215-88%
PC: 155-63%

Back is getting better but not good enough to do Squat Cleans. Happy with the improvement in BP and the switch to real DL's!

Comment #191 - Posted by: Emill at October 11, 2007 12:09 PM

Linda 29:29. (Last time 27:27)
DL 155#. (135#)
BP 61#. (75#)
CL 75#. (52#)

Went down weight on BP since shoulder is having a hard time! Overall, I was happy.

Comment #192 - Posted by: sarena at October 11, 2007 12:14 PM

Neil(50) & Ellie(52)


1000 mtr row + 5 mins jump rope + Burgener WU


Slightly scaled

DL 112.5 kg
BP 75 KG
PC 55 kg ( will do CLs next time)

19.51 (3.10 faster yhan last time, same weights)


Same WU


DL 60 kg
BP 35 kg
PC 30 kg

18 .19 (1.20 faster than last time)

Have a good one.


Comment #193 - Posted by: neilfit at October 11, 2007 12:15 PM

5 more hours and it's go time... Tick Tock Tick Tock

Comment #194 - Posted by: Brent maier at October 11, 2007 12:18 PM

Should add that these were full cleans. Does anyone know if women ever do this as Rx'd?

Comment #195 - Posted by: sarena at October 11, 2007 12:20 PM


first time with the 3 bars of death
DL 235
BP 135
CL 135

my cleans got a bit weak at the end and turned into PC's. Very happy with this none the less.

Comment #196 - Posted by: robin finlayson at October 11, 2007 12:24 PM

Second to last 2/3 cycle

pre rom stuff
post cfwu as a cool down 2x10

bw 250 ususally do 250/185/135 for the triplet
2/3 of 2/3 today due to my scaling yielded 185/135/95
last time was 28 minutes modified scaled
this time was 16 minutes non modified scaled
yo soy en fuego.

Comment #197 - Posted by: Angelo 36/250/xfit feb '07 at October 11, 2007 12:27 PM

m 35 bw 157
Done at LA Fitness in Arizona.

Power Clean---115

31:40. Bench was unbroken. Power clean had one, at most 2 rests per set. Deadlifts KILLED me. The majority of my time was deadlift. Slower than last time, but form on DL better this time.

Casey (CRussell) from Mesa Fire Department-- pleasure meeting you. Keep on Crossfitting and come by Crossfit NYC when you are in New York City.

Comment #198 - Posted by: dandny at October 11, 2007 12:27 PM

Had to adjust for my fitness level, male 260lbs
DL 185/ bench 205/clean 135/time 1hr 15 min.
got a lot of work to do still

Comment #199 - Posted by: Big Rob at October 11, 2007 12:27 PM


Scaled - way scaled

DL 175
CL 95
BP 125


Comment #200 - Posted by: skip at October 11, 2007 12:29 PM


Wow i wish I weight about 50# less. This one hurt real bad.

2x15 CFWU

BW = 208#
Deadlift = 315#
Bench = 210#
Squat Clean = 160#

As rx'd: 44:35

Comment #201 - Posted by: Neags at October 11, 2007 12:32 PM

DL 260
BP 175
CL 135

this was my first three bars of death, and it was awesome! I can't remember the last time I was that close to actually passing out. The sense of accomplishment was amazing. I think I have a new favorite.

Comment #202 - Posted by: Neil Davis at October 11, 2007 12:33 PM

28yom/6'4"/215# But for this one I pretended I weighed 185.
42 minutes. 5 less than last time. Beats a stick in the eye.

Comment #203 - Posted by: conorb at October 11, 2007 12:35 PM

47 minutes. This was hard. I really crapped out on the cleans. teaches me not to run before doing this workout.

Comment #204 - Posted by: Chris from Tx at October 11, 2007 12:39 PM

Age 35
BW 145#

As rx'd:
DL 215
BP 145
Clean 110


Comment #205 - Posted by: Shawn B. at October 11, 2007 12:41 PM



First "Linda" , no bench available today so subbed 20# weighted dips. Scaled reps and weights down also. Worked on technique on DL's and full squat cleans. Reps scaled to 8/7/6/5/4/3/2/1.

DL 125#
Weighted dips 20#
Cleans started 75# had to switch to 65# to maintain form in full squat cleans.


Comment #206 - Posted by: hiflyer51 at October 11, 2007 12:42 PM


Clean: 125
BP: 170
DL: 255


Comment #207 - Posted by: Mark R. at October 11, 2007 12:44 PM

Skipped Linda due to sore quads. Worked on BP.
135x12,x8,185(f),155x2,115x10,x7,x7,x4,x4. Need to build strength.

Comment #208 - Posted by: sam p at October 11, 2007 12:46 PM

I'm in a mountain-top cabin right now recording music, but thank humanity's various gods that there was a couple of benches and a doorframe pull-up bar!

I did an ab circuit that I got from American Gymnast. The only thing I had to scale back was the V-Ups (I did 15 instead of 30).

For time:
Hanging Leg Raises: 10 reps
Hyperextensions: 15 reps
Hanging Sit-Ups/Decline Bench Sit-Ups: 10 reps
Lower Back Raises: 20 reps
V-Ups: 15 reps
Body Tighteners (Iron Bridge): 45 sec. each side
Hanging Sit-Ups: 20 reps
Hollow Hold/Arch Hold: 60 sec. each side
Time: 8:39

Comment #209 - Posted by: Kris at October 11, 2007 12:51 PM

Clean: 125
BP: 165
DL: 225


This is my 2nd week of crossfit nothing has ever kicked my ass so quickly i am lovin it.

Annie Sakamoto is my hero!

Comment #210 - Posted by: MATT at October 11, 2007 12:51 PM

I did the following deadlift series: 10x250, 9x260, 8x270, 7x275, 6x280, 4x285, 3x290, 2x295, 1x300. I made the classic mistake of working out on yesterday's rest day, doing heavy presses, push presses and press jerks. I woke up this morning with a stiff right shoulder, making benches a no go and cleans chancey. I'm bummed because 3 bars of death is a WOD I fear, all the more reason to embrace it. Didn't someone famous say keep your enemies close to you? I guesss that applies to fearsome WOD's. BW:170, Y/A:59

Comment #211 - Posted by: john wopat at October 11, 2007 12:52 PM


there "IS" a couple of benches and a pull-up bar.

Sorry, I'm a perfectionist.

Comment #212 - Posted by: Kris at October 11, 2007 12:53 PM

30m 200lb

25:29 as rx'd

Comment #213 - Posted by: Drall at October 11, 2007 12:53 PM

Let's try this again:

there "ARE" a couple of benches and a pull-up bar.

Comment #214 - Posted by: Kris at October 11, 2007 12:53 PM


Tweaked my back on the round of 7. Didn't feel like a good idea to keep going on the deadlifts so I finished up at around 12 minutes (pushed the wrong button on my stopwatch). Bench press felt heavy, deadlifts felt heavy, cleans felt light (they always do) even with full squat cleans.

Oh well. That sucked.

Comment #215 - Posted by: Tim T at October 11, 2007 12:54 PM

26y/6'5"/211 lbs

DL: 225
BP: 155
Clean: 135

Had to use same bar for DL and (power) cleans. Weight should have been higher for cleans and especially for the bench presses.

Comment #216 - Posted by: samsterdam at October 11, 2007 12:57 PM


Only had one bar, so didn't time myself.
Only did 10,9,8 due to lots of people waiting for the only bar the gym has...

Comment #217 - Posted by: tom_DONKEY at October 11, 2007 1:03 PM

#209 john wopat

"To know your enemy, you must become your enemy...keep your friends close and your enemies closer"
- Sun Tzu, The Art of War

Comment #218 - Posted by: Mary Ann at October 11, 2007 1:04 PM

42yom / 145

19:53(PR) as rx'd

DL - 220
BP - 145
CL - 110

Feel really good about this I was shooting for sub 25 but to get sub 20 I am stoked. Definately helps to have lost some weight and gained strength and technique on this one.

Post - L-Hangs

Comment #219 - Posted by: mhlane at October 11, 2007 1:07 PM

1/2 volume week.

Rx weight 10-8-6-4-2

Comment #220 - Posted by: Maximus at October 11, 2007 1:08 PM

DL 235 - 142%
BP 135 - 82% should have done more
CL 110 - 67% Power cleans
BW 165

Comment #221 - Posted by: KSC at October 11, 2007 1:13 PM

#69 talked about that pre-workout jitters... I walked around the gym for about 5 minutes trying to figure how I was going to do this. Turns out... YOU JUST DO IT!

Only one bar (below weight is for all sets)

DLs = 185#s
Bench = 60# dbs
Clean = 115 #s


Finally, I've never met this "Linda" but I bet she's much nicer in person.

Comment #222 - Posted by: Koebbe at October 11, 2007 1:19 PM


Scaled this beast... first time meeting "Linda"... Holy Sore Backs, Batman!" Good stuff...

DL - 155#
BP - 115#
Cl - 105# (as rx'd)


Comment #223 - Posted by: Tami C. at October 11, 2007 1:25 PM

scaled down to:
135# cleans


Comment #224 - Posted by: jbizzle at October 11, 2007 1:25 PM

35 yom 202lb

first time for linda 31:49

DL 315 sets 10-7; 265 sets 6-1
BP 185 scaled minus 15lbs sets 10-1
PC 135 scaled minus 15lbs sets 10-1

Comment #225 - Posted by: shawn hultquist at October 11, 2007 1:25 PM

20:20 AS dx'd

BW 185

DL 277
BP 185
CL 135

Comment #226 - Posted by: SDG at October 11, 2007 1:28 PM


as rx'd: 31:03

my weakest WOD by far

Comment #227 - Posted by: Ben CFC at October 11, 2007 1:32 PM

37m 185
sad performance today
"1/2 linda"
10,8,6,4,2 reps
DL: 225 (120% bw)
B: 185
C: 115 (scaled too much on this)
20ish minutes
did way better last time. ugh. off day.

Comment #228 - Posted by: dmic at October 11, 2007 1:32 PM

First time with Linda. A feisty mistress!
Yanked two whole callouses off my hands but finished anyway:


As rx'd.

Comment #229 - Posted by: Tom OB at October 11, 2007 1:33 PM

42yom 182lbs
"Storm through for time" huh...well not me; at least not until the round of 5. Had to scale that one as this was my first Linda, and still have DOMS from Tuesday's WOD.

Linda aka 3 bars of death (and it almost was..)
DL: 185lbs (BW).
BP: 135lbs (about 2/3 BW, could've gone to 145 or 155).
Cln: 85lbs (about 45% BW).

I gotta say, I much prefer the pain from Fran, as it only lasts half as long!..

Time: 19:08 (my realistic goal was under 25 min).
Love it though!..

Comment #230 - Posted by: Harry at October 11, 2007 1:34 PM




first crossfit workout, this stuff is awesome!

Comment #231 - Posted by: M.L.G. at October 11, 2007 1:38 PM

34yom 175lb 70in

Modified WOD to "HEAVY LINDA" by upscaling weights by a factor of 1.2

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

Deadlift: 315lb
Bench press: 210lb
Clean: 160lb


deadlifts were harder than I thought and bench was a nice break in between the DL & the clean.

Comment #232 - Posted by: francois at October 11, 2007 1:38 PM

As Rx'd
DL 300
BP 200
PC 150
45:57 (over 7 min. faster than last time)
I lost weight and got stronger!

DL 185 (BW x 1.21)
BP 115 (BW x .75)
C 95 (BW x .62) Full squat cleans
I increased my bench by 20# from last time, added 5# to my cleans, and STILL shaved 7 minutes off my time!

Comment #233 - Posted by: Damon & Laura, Sonz Decatur at October 11, 2007 1:38 PM

Not my first WOD, but my first time posting:


DL 225 - hex bar
BP 170
Cl 120

34:19 as rx'd

Good to be done

Comment #234 - Posted by: kloep at October 11, 2007 1:39 PM

46 195 One bar of death

should be 292 dl, 195 bp, 146 cl
only one bar so 225 dl115% 155bp,79% 155 cl 79%

also one bar because last time w rxed dnf

pain putting on 35s and taking off and putting on rack and moving bench

Comment #235 - Posted by: Kevin McClellan at October 11, 2007 1:40 PM

I seriously felt like I was going pretty fast...yeah right.

Comment #236 - Posted by: Roman M at October 11, 2007 1:40 PM



DL: 245# @ 55 total reps = 13,475#
BP: 165# @ 55 total reps = 9,075#
C: 115# @ 55 total reps = 6,325#

Total weight heaved into the air: 28,875# (that makes it seem like a lot of weight!)

in - you ready for this - 50:35

I didn't think any crossfit wod would take more than 40 minutes, but my first date with Linda proved me wrong. She's a pushy broad.

Comment #237 - Posted by: Travis from Reno at October 11, 2007 1:41 PM

Scaled to 10-8-6-4-2:

deadlift @ 155
bench press @ 95
power clean @ 65

22:54. Then I felt bad about not doing real cleans, so:

front squats: 3 x 10 @ 65

Comment #238 - Posted by: kpm at October 11, 2007 1:47 PM

BW: 140

Deadlift: 155
Bench: 45lb dumbells
Clean: 80lbs


Comment #239 - Posted by: jbroshek at October 11, 2007 1:47 PM


Due to equipment limitations and skill level did the following modifications:

Reps as rx'd.

DL: 205lbs (haven't done DL for a while so scaled down)
BP: Subbed body-weight, ring push-up/fly combo (using power rings at floor level, one rep = one push-up + one chest fly)
Cleans: Only had the one bar so did full cleans with two 1-pood KBs. Felt plenty hard.

Time: 24:55

Definitely a very nasty combo of exercises.

Comment #240 - Posted by: TJB at October 11, 2007 1:50 PM

p.s. BW is 211. I hope to do Linda as prescribed someday, but that day is a way off yet!

Comment #241 - Posted by: kpm at October 11, 2007 1:50 PM


CFWUx3 (8:23)
WOD: 10-9-8-7-6-5-4-3-2-1
245# DL
165# BP
125# Power Clean

40:22 (4:05 improvement from July)

only had 2 bars so a little time lost to switching

Comment #242 - Posted by: bylam at October 11, 2007 1:54 PM

At comment # 160, AMLove21 said,

"I seriously spilled my tea today. I hurt myself metabolically."

I don't know what that means but it sounds horrible. Hope you're alright, metabolically speaking. I can't wait to do this workout now.

Comment #243 - Posted by: CGR at October 11, 2007 1:58 PM

Scaled down:

Comment #244 - Posted by: Brady at October 11, 2007 1:59 PM


255 DL
175 Bench
115/95 clean


About 4 minutes slower than last time. I did the first couple sets of cleans with 115, but wasn't happy with the form--they were like low power cleans. So I switched to #95 after the set of 9.

Does anyone have any thoughts on whether it's better to go lower with less weight on the cleans, or to do the weight as rx'd and sacrifice some depth?

Comment #245 - Posted by: APB at October 11, 2007 2:13 PM

This was a rough one. Ended up having to scale.

10- Started DL with 255, which proved to be a bit heavy. Did one. Dropped to 225, did 5. Moved down to 185 and finished the 4. BP: 170. Clean: 125.
9- DL: 185; BP:170; Clean: 125
8- DL: 185; BP:170; Clean: 125
7- DL: 185; BP:170; Clean: 125
6- DL: 185; BP:170; Clean: 125
5- DL: 185; BP:170; Clean: 125 (getting pretty fatigued and running out of time)
4- Dropped weight DL: 135; BP: 155; Clean: 95
3- DL: 135; BP: 155; Clean: 95
2- DL: 135; BP: 155; Clean: 95
1- DL: 135; BP: 155; Clean: 95
Finished in 51:00

I was running out of time and getting pretty fatigued so I decided to drop the weight some to crank through the final rounds. This was my first "Linda". Next time time will be better and weight will be closer to prescribed!

Comment #246 - Posted by: Ren at October 11, 2007 2:15 PM


Per the Navy Times:


Comment #247 - Posted by: CaptainVictory at October 11, 2007 2:20 PM

First time back in a while, Started at 8. hopefully I can keep my lazy a$$ motivated this time. :)

Did BP: 135, DL: 225, Clean: 95


Comment #248 - Posted by: Patrick at October 11, 2007 2:22 PM


Scaled and 2 bars available

DL 135 BP/Clean 65

16:01 (1:30 faster than last time at same loads)

Comment #249 - Posted by: gecko at October 11, 2007 2:23 PM

Did I forget to mention that my lower back won't stop trembling?

Nice work on the PR's everyone.

Comment #250 - Posted by: Travis from Reno at October 11, 2007 2:25 PM


First full Linda, previous time did 10/8/6/4/2 I think.


Time: 36:50

DL - 110kg (too much) - go for 100kg next time
Bench Press (on damn smith machine as no other bar)
- 70kg (too little - no other weights available to reach body weight)
- Clean - 40kg (too light - but no other weights and probably better to keep lower as learning form)

Not quite as Rx'd as BP just under body weight and Clean at 55% not 75% body weight

Lower back pain - poor DL form from 6 reps down.

Comment #251 - Posted by: Geoff at October 11, 2007 2:26 PM



DL- 265 (bout right)
BP- 95 (way too light- worried about no spotter)
Clean- 111 (too light)

Comment #252 - Posted by: Jeff Kolehmainen at October 11, 2007 2:27 PM

Off- topic, but --

HOOYAH, Michael Murphy!!


W/f safe

Comment #253 - Posted by: annlee at October 11, 2007 2:28 PM


As Rx: 46:00 (est)

At some point stopwatch on cell phone died. Est based on adding up minutes of songs played on CD.

DL: 255#
BP: 170#
CL: 130#

Comment #254 - Posted by: RJF at October 11, 2007 2:29 PM

Just thought everyone would like to know, LT Michael Murphy will be awarded a posthumous Medal of Honor on 22 October.
Here is a link to the article: http://www.navytimes.com/news/2007/10/navy_seal_moh_071011w/

I'm sure mostly everyone knows this, but one of the workouts, "Murph" is named after this man.

Comment #255 - Posted by: nate at October 11, 2007 2:34 PM


BP: 200
Clean: 135
DL: 280


closing in on the 30 min mark, probably could have made it had someone not stolen my bench for a bit...oh well.

Comment #256 - Posted by: Catfish at October 11, 2007 2:34 PM

WOW was all I kept saying as I read some of your weights! Especially you ladies! Nice work out there:)
Did "Linda" around 0900, it's now 1730, my butt and back are starting to feel it~ And I mean deep in the rear muscles~
Lookin' forward for tomorrow's WOD.

Comment #257 - Posted by: lisaq at October 11, 2007 2:38 PM

My first WOD - what a day to choose.


I've never deadlifted or cleaned before, so I didn't go for time and instead concentrated on form. Only got down to 5, then my hands started to kill me as I don't have lifting gloves. Gotta either develop calluses or get some gloves.

One of the harder physical exercions that I can remeber, as far as non-aerobic exercises go.

I used conservative weights for DL and CL since I have no experience with those lifts.

DL: 135#
BP: 135#
CL: 95#

Comment #258 - Posted by: Jeremy at October 11, 2007 2:43 PM


Linda the First
DL 305 (sub)
BP 215
CL 165


Comment #259 - Posted by: Leon at October 11, 2007 2:45 PM

Did everything for five sets. I saw mr. pukie coming and I got scared. Stopped after 5 sets. Here is my weight

Me= 278 lbs

Dead lift=135
Power clean=95

All in pounds. I am so out of shape. I will post tommorrow after I work out. Need some help getting in shape.


Comment #260 - Posted by: John A. Martinez at October 11, 2007 2:45 PM


Hands and back are hammered. Nowhere to go but up; need to review the DL videos.

BP: 165
Clean: 135
DL: 185


Comment #261 - Posted by: Lou at October 11, 2007 2:47 PM


that was a smoking 2k you rowed after the WOD

Comment #262 - Posted by: TomR at October 11, 2007 2:47 PM


Pre-lunch time. . . .gym was like a ghost town!


#209 THE John Wopat???

Comment #263 - Posted by: RUSH at October 11, 2007 2:59 PM

28 yom, 180 lbs

Scaled down to DL=225 lbs, BP=185 lbs, Clean=115 lbs; and only did 10, 8, 6, 4, 2

19:00 even, full Linda takes me about 49 minutes

Comment #264 - Posted by: Jeff Weltmer at October 11, 2007 3:00 PM

DL - 295
BP - 195
Clean - 145

As rx'd 35:12. This is my first Linda. When I started, I wanted to break 30 minutes, but after I finished the round with 7 reps, I realized it was about survival. Lynda: I HATE HER.

Comment #265 - Posted by: jwm at October 11, 2007 3:01 PM

Age 35
BW 145

As rx'd:


Comment #266 - Posted by: Shawn B. at October 11, 2007 3:02 PM


290# Deadlift
195# Bench Press
150# Clean

28:53 as rx'd

Comment #267 - Posted by: JDisch at October 11, 2007 3:09 PM

Work Performed
132418.57 joules
13502.72 kg-m
97671.94 ft-lbs

Power Output
55.87 watts
0.08 horsepower
41.21 ft-lbs/sec

Man that seems kinda pathetic, but then I have nothing to compare it to. Anybody else care to input their info? It's easy on the link provided earlier by tjo....Thanks.


Comment #268 - Posted by: Tim Hamilton at October 11, 2007 3:10 PM


scaled to

deadlift - bodyweight (225)
bench press - 3/4 bodyweight (170)
clean - 1/2 body weight 115



I must say that I really enjoy this workout. I was going to stop after doing 10-8-6-4-2, but I was feeling so good, i started going back up the ladder, hence adding the 3-5. didn't make it to the 7-9, (forgot the 1), due to time constraints and not wanting to risk injury. Can't wait for it to come up again, I am thinking of doing it as Rx'ed.

Comment #269 - Posted by: j-seal at October 11, 2007 3:11 PM


DL: 295 lbs
BP: 195 lbs
PC: 150 lbs


All sets completed. DL and PC reps were broken up in the higher rep sets.

Comment #270 - Posted by: Jensen at October 11, 2007 3:12 PM

24M/6'6"/bw 245

BW 245! That means 370lb. deads! My hands hurt so bad. So does my back. Wanted to quit after the first 5 reps on deads. My max is 495, but 370 was very very heavy.

As RX'd: 43:13

Go To Hell Lynda!

Comment #271 - Posted by: RAZE at October 11, 2007 3:12 PM

Been doing Crossfit for about a month now, love it! First time attempting Linda. Accomplished as rx'd in just under 48 min (a little slow, I know).

Age: 25
BW: 205 lbs

DL: 335 lbs
BP: 205 lbs
CLEAN: 135 lbs

Comment #272 - Posted by: Jesse B at October 11, 2007 3:14 PM


As rx'd

time: 46:28

Comment #273 - Posted by: pete at October 11, 2007 3:15 PM


As rx'd

time: 46:28

Comment #274 - Posted by: pete at October 11, 2007 3:15 PM

holy crap--this one just about killed me
bench 175
deadlift 225
clean (full squat) 111(used 15 kg plates)
time 51 minutes

Comment #275 - Posted by: spartacus@45 at October 11, 2007 3:16 PM

Work Performed
138471.81 joules
14119.97 kg-m
102136.81 ft-lbs

Power Output
58.43 watts
0.08 horsepower
43.1 ft-lbs/sec

Interesting what adding a 1/2 inch to my height did. These are more accurate since I'm 5'9.5".

Comment #276 - Posted by: Tim Hamilton at October 11, 2007 3:18 PM

bench at 155 to round of 8 -145 to round of 5 -135 to finish
deadlift at 175 to round of 8 - 155 to finish
clean at 95 full squat to round of 5 - power clean to finish


Comment #277 - Posted by: jeremy at October 11, 2007 3:19 PM


DL - 245, BP - 165, C - 125 (these turned into PC's after a while)
As Rx'ed = 47:50 min.

My second time to play with Linda and this chick is truely an Amazon! My time did not improve but I increased the weight a good bit since the last one (also low motivation for some reason). A rather rude WOD have to do on a birthday!

Comment #278 - Posted by: Stickler at October 11, 2007 3:24 PM

DL-295 BENCH-195 S-CLEAN 145
1st time doing Linda 57:03
had only two bars so stacking and unstacking weights sucked. I'm pissed looking at all these great times! want to try it again and do better! Nice work Everyone!

Comment #279 - Posted by: Leif at October 11, 2007 3:26 PM

Had to scale back first WOD in about 8 months. 135 bench 145 dl 95 cleans 24 mins. of crying lol

Comment #280 - Posted by: Tortuga at October 11, 2007 3:26 PM

humbling experience.

BW: 125lbs


scaled as follows:
DL @ 155
BP @ 75
Clean @ 65 (too easy)

this was my first Linda. I've always feared and respected Linda and consider it the ultimate hot monster guy workout.

Comment #281 - Posted by: Spider Chick at October 11, 2007 3:29 PM


First Linda - CF'ing about 6 weeks - scaled weight royally (the rx DL weight is my one rep max) but did all the reps as rx.


DL - 175 lbs
BP - 135 lbs
C - 85 lbs


All unbroken sets except the 7-rep BP (5/2).

Need to increase weight next time.

Comment #282 - Posted by: Pete - Decatur GA at October 11, 2007 3:37 PM

what does r xd mean?

Comment #283 - Posted by: michael at October 11, 2007 3:42 PM

As Rx'd

DL 245 lbs
BP 165 lbs
C 115 lbs

42 minutes

Comment #284 - Posted by: blackak 34m/165/5-10 at October 11, 2007 3:44 PM


DL 256(sub 225 1.32%bw)
BP 171(sub 135 .79%bw)
C 128(sub 95 .55%bw)


Comment #285 - Posted by: ccraft at October 11, 2007 3:49 PM

Used my typical LuxoGym sub: 225# deads, chest-slapping pushups, and 2x45# db cleans. Time was 24.23, about 1 min faster than previous. Wind and lower back fatigue were the limiting factors.


Comment #286 - Posted by: TK at October 11, 2007 3:50 PM


DL: 240
BP: 160
C: 120

37:41 GiddyUp!

Comment #287 - Posted by: BeauDB at October 11, 2007 3:53 PM

DL 255
BP 170
C 125
25min 9sec

Comment #288 - Posted by: Eddie Laubengeyer at October 11, 2007 3:57 PM

Only my second work out. I am not lifting my weight yet. I'll get there soon.

DL: 135
BP: 95
Clean: 95


What does it mean when you fill drunk after your work out?

Comment #289 - Posted by: Klag at October 11, 2007 3:59 PM

DL 225
BP 205
C 135
43:24 - rehabing the back
total weight lifted: 31,075 lb

Comment #290 - Posted by: dbones at October 11, 2007 4:00 PM

and... doing JT yesterday was not good today

Comment #291 - Posted by: dbones at October 11, 2007 4:01 PM

TIME: 24:07

DL 185 LBS
BP 185 LBS
C 135 LBS



Comment #292 - Posted by: ROBERT SUTHERLAND at October 11, 2007 4:05 PM

Ran out of time to get back to work on lunch hour

Comment #293 - Posted by: TopherJ at October 11, 2007 4:05 PM

Hey everybody, im a 2 week old crossfitter, and im already getting severe blisters on the palm of my hand directly below the ring finger, they occure from doing high rep chinups, i got them the first time while doing "Mary", and now today from doin WOD "3 types of Pullups) 3 weighted 5 strict 7 kipping, any of you with tips to help this???

Comment #294 - Posted by: James at October 11, 2007 4:08 PM

PC: 150
BP: 200
DL: 300
Bwt. Back up to 200 lbs. from 185 lbs.
Wanted to break twenty minutes.. guess i did, BARELY!

Comment #295 - Posted by: B.O.S.S. at October 11, 2007 4:08 PM


one bar setup
10 9 8 7 6 5 4 3 2 1
135,95,95,115,115,135 ....
185,185,185,185,185,185,205 ...
95,95,95,95,115,135 .....


Comment #296 - Posted by: sig at October 11, 2007 4:09 PM



205 DL
125 BP
115 C

Not up to the right weights there, but pretty happy overall with my progress. Upper body is my weak point, but think I could have done more on BP.

Comment #297 - Posted by: climbonadime at October 11, 2007 4:12 PM

Couldn't make it to the gym today, so I did "Cindy Modified - The Hotel Room Version"


In 20 minutes, as many rounds as possible of
5 burpees
10 pushups
15 squats

18 rnds in 19:45

Comment #298 - Posted by: Simon at October 11, 2007 4:13 PM

CGR # 240-

Those are both Coach Glassman quotes. In one video clip - Intro to intensity - he says something to the effect of "... listen, we are pushing things to the limit. Its very possible that youll fall the eff over. You might spill your tea." And the other clip - one about crossfit resembling sport and the output of xfitters when competition is involved- he says "... you start putting times, reps, whatever on the board, and you would be surprised. People have hurt themselves seriously - metabolically - trying to prove their worth."

I felt every bit of those two quotes today, and watched those two vids for motivation last night.

Go get some, and have fun.

Comment #299 - Posted by: AMLove21 at October 11, 2007 4:14 PM

10-9-8-7-6-5-4 (Lunch Time Limit) reps of the triplet:
Deadlift: 225
Bench press: 135
Clean: 115


Comment #300 - Posted by: auroragary at October 11, 2007 4:14 PM

44/175 (79.5kg)

As rx'ed using 80kg: 28:00

19 seconds faster than last time doing full squat cleans. This is the 6th time I've done Linda and even though my time has improved from over an hour the first time, it never gets any easier.

Comment #301 - Posted by: sailorcrew at October 11, 2007 4:18 PM



255 DL
Bench Press-170 (first 2 reps) switched to 135, one set 6,5,4(#5,4,3) at 155 and #2 and #1 were at 165


Comment #302 - Posted by: Kajan at October 11, 2007 4:24 PM

31:51 as rx'd
46 y/o male 151#
DL - 226.5
BP - 151
CL - 113.5 (full squat cleans)
first time ever as rx'd
too many breaks on everything unfortunately. I thought the deads would be straight through since I can do 225 for 21 reps normally. bench press broken of course and the cleans fractioned into mostly doubles and singles.
Low back was toast mid way through. Sporting a few scraps and bruises now too.

Comment #303 - Posted by: Intent at October 11, 2007 4:25 PM

pre:cfwux2, 40 min warmup with deads, clean and bench
as rxed 31:05
bwt 167
d- 250
c-125 (full squat)

-this is the first time i have done this workout as rxed, last time 225 deads at 34:00. real happy with this accomplishment, my deads are coming along.
next time under 25:00 with bumpers, and 3 bars.

Comment #304 - Posted by: bleedCF at October 11, 2007 4:27 PM

29yo M 165lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Deadlift 95lbs x 10, Bench press 45lbs x 10, 95lbs x 10, 135lbs x 10, Clean 65lbs x 10.

Deadlift 155lbs: 10-3,6-8-3,4-6
Bench press 165lbs: 3,3,4-4,3,2-6,2-7-6
Clean 115lbs: 4,3,3,1-3,2,2,2-3,3,2-4,3-3,3
Time: 59:24
Foam roll after

Compared to 070727: 10-9-8-7 reps in 1:04:48 w/ 170lb bench press

Comment #305 - Posted by: Sesoku at October 11, 2007 4:29 PM

BW 162 age 38
DL 225
BP 155
Clean 125
49:41 min
Really Hard today

Comment #306 - Posted by: coop at October 11, 2007 4:34 PM

RUN: 5.5miles 48min

"LINDA" TIME: 52:50 Minutes
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

315lbs- Deadlift: 1 1/2 body weight
210lbs- Bench press: body weight
165lbs- Clean: 3/4 body weight

SWIM: 500 yards

Comment #307 - Posted by: Matt Durham.-IAFF 2950 at October 11, 2007 4:34 PM

BW 170
DL 265
BP 60# DB's
Clean 135


Comment #308 - Posted by: Casey Campbell at October 11, 2007 4:36 PM

Hey everybody, im a 2 week old crossfitter, and im already getting severe blisters on the palm of my hand directly below the ring finger, they occure from doing high rep chinups, i got them the first time while doing "Mary", and now today from doin WOD "3 types of Pullups) 3 weighted 5 strict 7 kipping, any of you with tips to help this???

Comment #309 - Posted by: James at October 11, 2007 4:39 PM

30yom, 158#
DL @ 240
BP @ 160 (All unbroken sets for once!)
CL @ 120
Hats off to the few that did under 20min. I do not see when I'll get there!

Comment #310 - Posted by: Pierre D at October 11, 2007 4:39 PM

Tim, thanks for the link... interesting power output. It sure felt a lot harder than .09hp! :)

Work Performed
170613.89 joules
17397.5 kg-m
125844.81 ft-lbs

Power Output
67.12 watts
0.09 horsepower
49.51 ft-lbs/sec

Comment #311 - Posted by: James at October 11, 2007 4:41 PM


150 lbs -PC
300 lbs -DL
200 lbs -BP


Comment #312 - Posted by: Hawn at October 11, 2007 4:42 PM


Well, tried to do it as Rx'ed but once I did the first round of dls and felt my back pop I decided I better scale it back.

I know that everyone gets weird looks at their gym but what do you do if you have people that wont leave you alone to complete your workout especially if it is for time? I was in the process of doing my dl's and three young kids decided it was time to max out on dl's with about 405 using poor form while I was in the process of completing the WOD about 2 feet from where I was doing cleans and dl's. And if that was not bad enough they had to give me a play by play of how they almost got it!


Today's WOD

dl's: After the first set attempted at 285 decided to scale it back to 225 quit the dl's at 4 reps due to sore back but continued the rest of the workout. Next time I will use my body weight instead of body weight and 1/2.

bench: 190

cleans: Scaled back to 95# due to sore back following dl's and well I'm still weak on some of my lifts. My technique is improving but is becomes poor with fatigue.

Hopefully I can get out of bed tomorrow!

Comment #313 - Posted by: Tim Spears at October 11, 2007 4:46 PM

#249 annlee

Thank you for posting that link. That story (as written by Marcus Lutrell in his book Lone Survivor) is simply amazing. After I finished that book, I was seriously ready to go enlist to try to become a SEAL (an ambition that I have considered since high school), but I am now too old (29, I believe the max age for new entry is 28), and I have a wife and two young daughters (2 yrs old & 8 weeks old) at home. God bless all of you who are serving and who have served our country. You have my full support & we've got your back here at home.

Comment #314 - Posted by: Travis from Reno at October 11, 2007 4:54 PM



WOD as rx'd


18:23(previous pr 16:08)

I am usually a truely passionate and dedicated Crossfitter, but lately I have lost some of the intensity that I had in large supply. It is driving me CRAZY!!! I love Crossfit and the community that is so deeply involved with the program, and that is why I am reaching out to fellow Crossfitters for some sort of inspiration and motivation to find what I have recently lost. To be completely honest, I feel weak for lacking the fortitude to find "IT" myself especially when I know that others of you out there have gone through similar situations and simply "sacked-up" and got through it. If anyone has something that they think would help, please don't hesitate to post or e-mail. Thanks


Comment #315 - Posted by: Travis H at October 11, 2007 4:55 PM

BW = 195 lbs
I used:
DL - 275 lbs
BP - 185 lbs
Cl - 135 lbs
Started doing Linda over a year and a half ago with this weight. I have never finished it until today. I am 10 pounds heavier today than when I started trying this so I am not sure if this is truly a victory or not. But at least its completed!

Comment #316 - Posted by: Kyle A. at October 11, 2007 5:00 PM

I am running behind so I will get to this next week. However, I saw some cat in the gym bust a 21:00 Linda with 225 DL, 135 power clean, and 205 bench press. Totally AWESOME time. I will see how I do shortly. This is by far the worst workout I have tried. Last time was 38:00 and I spent a good deal of time on the floor.

Comment #317 - Posted by: JDrushal at October 11, 2007 5:01 PM

thank you so much annlee and nate for posting that link about "murph"! very touching and very well deserved!

thanks to all the other servicemen and women out there. if there is one place that will never forget you, its here! thanks, again!


Comment #318 - Posted by: colleen at October 11, 2007 5:05 PM


DL-- 270
BP-- 175


My shoulders and I are going to go cry ourselves to sleep now...

Comment #319 - Posted by: Brad at October 11, 2007 5:09 PM


"Linda" with one bar in my garage.

DL - 165#
BP - 115#
CL - 95# (full squat clean)


Got tired of switching weights, so on 4,3,2,1
finished each lift.

Comment #320 - Posted by: Jarod at October 11, 2007 5:12 PM


As rx'd (almost) - they don't have 2.5# weights at my gym (military gym, i know, ridiculous), so I was a weenie and rounded down to the nearest 10, considering this is my second time with this WOD and I couldn't even finish last time! So I'm pumped! Especially since I finished Navy primary flight school today!!

Deadlift 235LB
Bench 155LB
Clean 115LB


Really wanted under 30, ultimate goal is under 20:00. Happy just to finish!

Comment #321 - Posted by: Dave P at October 11, 2007 5:17 PM

Burgener Warm-up

:30::24 (135lbs for all lifts)

Went lighter then Rx'd & worked on form. Still feelng it in my back & hammies. Linda will always work you!

Bone- Let me know how Ryan's walking tomorrow. Ha-ha...

Get some, Go again!

Comment #322 - Posted by: DJ at October 11, 2007 5:22 PM


Lt. M. Murphy is being awarded the Medal of Honor.

Comment #323 - Posted by: Chris from Tx at October 11, 2007 5:24 PM

was not able to do this workout because of my back,Did "mary" instead 10 reps in 20:00.

Comment #324 - Posted by: gale at October 11, 2007 5:30 PM

Scaled to 195 lb. DL, bodyweight BP, and 75 lb powercleans. Just did this in Tahoe 2 months back, and not surprisingly, sea level is SO MUCH EASIER.


At Deportivo Torre Blanca, Ensenada.

Comment #325 - Posted by: mas at October 11, 2007 5:31 PM

Would it count if i did a incline bench?

i have a torn AC joint so flat bench is out of the question

plus 195 when i was normal was a cake walk

Comment #326 - Posted by: Anthony from HB at October 11, 2007 5:31 PM

Dead: 275lb
Bench: 185lb
Clean: 135lb(full squat)

Comment #327 - Posted by: chris l at October 11, 2007 5:35 PM


56:36 as Rx'd

DL- 315#
BP- 205#
CL- 155# full squat cleans

three min slower than last time, and 11 min off my best from March (but a lot of power cleans that day).
This workout is my nemesis! I wish I was 175#

Comment #328 - Posted by: a noble at October 11, 2007 5:43 PM

this is my second week religiously following the wod's and today is my first sweet kiss with linda. was so nervous about this wod but once i got going it was yummy, in a very sadistic sort of way.

scaled as follows:

bodyweight: 122 lbs

deadlift: 135 lbs
bench press: 65 lbs
clean: 55 lbs (my first real cleans! i hope I was doing them right)

time: 58 minutes

i really needed this ass beating today (and the man hands). thank you.

Comment #329 - Posted by: sandique at October 11, 2007 5:44 PM




Comment #330 - Posted by: Adam W at October 11, 2007 5:46 PM

DL 255#
BP 65# dumbells
PC 115#

Did not finish. Only one bar... Stopped after #5.

Good showing though. Getting stronger.

Comment #331 - Posted by: Charles LeBelle at October 11, 2007 5:52 PM

done at 225lbs, 155lbs, 115lbs, somewhere near 40min, kept having to wait for slow ass Greg. :)

need to go back up to 245, 185, 135, see previous

Comment #332 - Posted by: Brett_nyc at October 11, 2007 5:53 PM

forgot to mention that i had to run around my gym and stack and restack the weights. as I broke out of my concentration for a moment during my rat race from one rack to the next i noticed that the other members were all pretty much stagnate just sitting on their machine of choice or staring at themselves in the mirror (or at me running around and sweating my ass off like a maniac :)

Comment #333 - Posted by: sandique at October 11, 2007 5:55 PM

36 yom, 170

Comment #334 - Posted by: ChrisB at October 11, 2007 5:56 PM

DL 240
BP 175
C 125

~16 mins

BW 19 yrs, 6'3", 205 lbs

Comment #335 - Posted by: jon mccaffrey at October 11, 2007 5:57 PM

This was both the first WOD I've ever done and the first time I did full squat cleans.

I finished in 39:30. Ton's of fun.

Comment #336 - Posted by: Bill at October 11, 2007 5:57 PM

This was both the first WOD I've ever done and the first time I did full squat cleans.

I finished in 39:30. Ton's of fun.

Comment #337 - Posted by: Bill at October 11, 2007 5:57 PM

What does the modified version of Linda entail (i.e. if you only have 1 bar with which to work)? Sorry if this has already been asked/answer. Thanks in advance.

Comment #338 - Posted by: Grund at October 11, 2007 6:00 PM

I was really ready to go...or so I thought after about six weeks of CF. 1.5 times my body weight for deadlifts is 295...I couldn't lift it once. Scaled back as follows: DL 225 vice 295; BP 185 vice 195; CL 135 vice 145.
CFWU; Linda (mods noted above) 41:47 Very discouraging, but hopefully I will look back on this and see a lot of improvement next time Linda rolls around. Thanks for a GREAT web site and a GREAT program! M/46/6'/195

Comment #339 - Posted by: RB at October 11, 2007 6:01 PM

Wow, what an ass kicking I just took!!!!!

Scaled back this workout big time, but still on completed up to 5.
Did 10-6 w/ 185lbs DL, 2x60lbDB Press, 2x40DB Clean.

Could not go on after 6, felt like I had a great workout, but would have loved to finished this one.


Comment #340 - Posted by: Matt L at October 11, 2007 6:10 PM

10-6 w/ 185lbDL, 2x60DB Press, 2x40DB Cleans


Would love to have finished this workout, couldn't go past 6. Still had a great workout though.

Comment #341 - Posted by: Matt L at October 11, 2007 6:12 PM

attempted a modified Linda today; failed. Strained my low back at 4 reps of 8 on the deadlifts. Gonna study deadlift intensively and do light weights gradually increasing over the next few weeks for recovery and proper technique. I overestimated my strength, methinks.

10-9-8 (incomplete)
DL 100kg
Clean 60kg
ring dips

t ~ 15min

finished with 5 rounds of squats and parallette PUs
50, 25
40, 20
30, 15
20, 10
10, 5

t ~ 15min

Comment #342 - Posted by: Mike Peiman at October 11, 2007 6:14 PM

42yo/170# (lost 5 #)/m

last time
245 DL, 75# DB Press, 135 # Cleans in 46 minutes

this time
258 DL, 170 Bench press, 126 # cleans in 39.10

had to share bar for DL and Cleans..lots of time wasted in changing weights! Although new bumper plates are fun!!

Comment #343 - Posted by: OSV at October 11, 2007 6:14 PM

p.s. regarding those weights: M/27/~82kg

Comment #344 - Posted by: Mike Peiman at October 11, 2007 6:19 PM

41/m/179 - 2 months in

DL = 165 = .92bw
BP = 115 = .64bw
PC = 105 = .59bw


Fun workout. DL stretched me, probably could have gone more on the BP.

Comment #345 - Posted by: Brad Gilliatt at October 11, 2007 6:22 PM


Scaled to 235 (1X) / 175 (0.75X) / 120 (0.5X)
Time - 43:33

This one really takes some mental toughness. My body wanted to quit several times, but I kept asking myself, "What would Spider Chick do?" And I finished this beotch.

Comment #346 - Posted by: Boxer4 at October 11, 2007 6:26 PM

45:45 == 180#
subbed BP for BP on the Bowflex PowerPro Strength Training System (system italicized) with 210 "pounds". Otherwise as rx'd.
This one had me puffing hard. Storm through it! By the sixes i felt like a storm petering out on the N. Carolina coast. ")

Comment #347 - Posted by: shiev at October 11, 2007 6:27 PM

Hey everybody, im a 2 week old crossfitter, and im already getting severe blisters on the palm of my hand directly below the ring finger, they occure from doing high rep chinups, i got them the first time while doing "Mary", and now today from doin WOD "3 types of Pullups) 3 weighted 5 strict 7 kipping, any of you with tips to help this???

Comment #348 - Posted by: James at October 11, 2007 6:28 PM


As Rx'd, 26:53. Clean definitely needs some work, was doing power cleans by the later sets.

Anyone that finishes this workout, regardless of weight, is a warrior. I love this stuff.

Comment #349 - Posted by: Svor at October 11, 2007 6:28 PM

Wow, that was rough!!

12 minutes faster than last time (last NOV!!) and more weight today!


DL: 115 lbs
Bench: 75 lbs (no spotter or could have done a little more)
Hang Squat Cleans: 40 lbs (needed to work on form)

Comment #350 - Posted by: Ann Marie at October 11, 2007 6:37 PM

Scaled back 30% on deads and bench and 50% on clean.....

still ugly...

I've been crossfitting for about 3wk or so...

Is it more important that I am concentrating on how i'm doing the weight or the intensity of the work out or both. i'm progress but I'm still @ the bottom of the Moutain!

Comment #351 - Posted by: Renaldo_A^ll_G^ood at October 11, 2007 6:42 PM

SUGGESTION FOR THOSE NEEDING CHALK! I have noticed on today's post as well as past posts that some people are running into the problem of their non-XFit gyms not having or allowing chalk. I too ran into this problem and I found awhile back that a good substitute is a rock-climbing chalk bag. I personally had my own already along with the climbers bag that you carry it in (chalk bags can be bought for very little at most outdoor athletic stores)and was using that at a gym that didn't have any. Then I joined a different gym that didn't allow you to use it at all (really...what kind of gym is that?) so now I just keep the climbers bag with the chalk bag in it bundled up in my jacket and dip into it whenever needed. Plus, I have found that if you get into the zone while you are lifting (especially on a day like "Linda") that most of a gyms staff are way too afraid/intimidated to really say anything in the first place. Try it out, hope it works for ya!

Comment #352 - Posted by: Montana at October 11, 2007 6:43 PM

32.45 for rounds 10-5, missed 4-1 due to time restraints, bloody hard!!!

b/w 90kg

b.p 80kg
d.l 115kg
clean 65kg

Comment #353 - Posted by: nicko at October 11, 2007 6:46 PM

31:17 Scaled to 83% of RX'd

Comment #354 - Posted by: Hari at October 11, 2007 6:48 PM

Ok. I'm going to need to work on this. Couldn't do anywhere near these weights. This was my first day attempting crossfit. Seems like an interesting day to start!

Comment #355 - Posted by: venrix at October 11, 2007 6:51 PM

BW 70kg


Dead Lift 110kg (+7.5kg)
Bench Press 60kg (-10kg)
Power Clean 55kg (+2.5kg)

Comment #356 - Posted by: Adc (CrossFit Sydney) at October 11, 2007 6:53 PM


This was my 5th-ish crossfit workout. Probably the most brutal workout I've ever done in a gym, even though I cut the volume by more than half.

DL: 225
BP: 195
CL: 135

Comment #357 - Posted by: Mike at October 11, 2007 6:53 PM

44:47 w/ 265 dl, 155 bp, 125 pc vs
42:26 w/ 270lb dl, 175 bp, 135 pc 4/26/07 vs
37:47 rds 10-6 2/15/07 stopped due to dodgy shoulder--bench hurting it. dl=275,bp=180,pc=135.
50:29 on 9/26/06. dl=275, bp=175, pc=135.
48:23 on 4/22/05 rds 10-5 @ dl=225, bp=155, c=115.

10 min ellip wu 18/18. hr avg 133, hr max 163. weights felt heavy. less weight, more time = bad pattern.

Comment #358 - Posted by: kevin o at October 11, 2007 6:53 PM

Oh yeah


Comment #359 - Posted by: Mike at October 11, 2007 6:54 PM

27 yom


53 minutes

DL - 275# - 142%
BP - 185# - 95%
Cleans - 145# - 75%

Comment #360 - Posted by: BP at October 11, 2007 6:59 PM

bw 182 lb

"Linda" as rxd 26:11 w/squat cleans, first time benching in over a year and no problems with the shoulders so stoked about that.

Comment #361 - Posted by: dan colson at October 11, 2007 6:59 PM

24 yof


10 - 8 - 6 - 4 - 2

DL - 135#
BP - 55#
Cleans - 55#

Comment #362 - Posted by: Kristi at October 11, 2007 7:00 PM


Comment #363 - Posted by: Kristi at October 11, 2007 7:00 PM

There are 2 gyms on campus. I went to the one that's not setup for powerlifting. So, I had to use the same bar for cleans and deadlifts. With all the weight-changings, it was 40 minutes before I was halfway through. I'm 6'5"-6'6" and 240lbs and haven't lifted actual weights in a while. My lanky self wasn't about to dead lift 360. I did 315 first and then backed down to 275 after that. After 40 minutes, I knew I was taking too long and getting that over-training feeling. I'll make sure I go to the right place and go early next time so I can do this right. This was a motivating workout!

Comment #364 - Posted by: DevilDog Rob at October 11, 2007 7:01 PM

Barri (bad day)

300 lbs Deadlift through 5 rounds scaled to 225 thru finish, 205 lbs bench 125 cling. 20:03

Shay, Carole & Shawnine (first time through)

95 lbs Deadlift, 95 pound bench, 65 pound cling

Comment #365 - Posted by: B&L Woods at October 11, 2007 7:04 PM

as rx'd
deadlift - 205
bench - 135
clean - 100
time: 15:46

Comment #366 - Posted by: wes at October 11, 2007 7:13 PM

James (comments 294, 309 and 347): Those blisters will most likely turn into calluses. Chalk will definitely help minimize the wear and tear on your hands, and reading through the substantial discussions on the Message Board of how to care for calluses will help you keep yours in good repair.

Boxer4, I also find Spider Chick an inspiration! I'd like a t-shirt with "WWSCD?" on it.

Thanks to those who posted the link about Lt. Murphy's Medal of Honor.

I'm off to tackle Linda, but with Power Cleans since I have promised to do no squats until after the Marathon. Will still be a challenge, especially since I still have only one bar! Thank goodness for dumbbells.


Comment #367 - Posted by: cynthiaj at October 11, 2007 7:14 PM

weak,ugly ,slow
really exposed some weakness
I'm not real happy with this Linda chick.

Comment #368 - Posted by: lobo at October 11, 2007 7:17 PM

As Rx'd at BWT of 185. DL: 275, BP: 185, Cleans: 140.

29:00 only got through reps of 4 before the gym booted me.

Last time had to scale the DL's slightly. I think the times would have been about the same, maybe a little quicker this time. My bench is actually weaker, every thing else is stronger. Fair trade.

Comment #369 - Posted by: Uncle Rico at October 11, 2007 7:20 PM

#315 Travis H.

Hey bro, couple of things to ponder over: 1)Commitment, and the lack of, is one of the main reasons people give up on trying to get and stay in shape. When you make something like XFit a lifelong thing, you are going to run into those walls from time to time. They are almost always mental. Commitment is to hang in there until you finally break through 2)On the other end of the spectrum, even with something as unpredictable as XFit WOD's, you might need a short, or long break. I usually end up doing this once or maybe twice a year, usually lasting for around a week. I stop everything but light, short jogging and stretching even if I feel like I want to workout out. By the time I reach a week or two, I am so pumped to get back to it that it really jump starts my batteries. Plus I feel all fat and nasty by then also:) Other things to consider is getting different music/headphones which really helps me zone out everything and get gazelle intense on my workouts. And speaking of problems with intensity, experiment with different ways of breathing to get you "juiced" the couple seconds right before throwing weight around. Something else might be to change the time of day that you usually workout at. And if nothing else works, maybe try training for something so that you have a short term goal to go after. Do whatever it takes to reboot your motivation, even if that means doing nothing for a little while.

"The definition of insanity is doing the same thing over and over again while expecting different results."

Comment #370 - Posted by: Montana at October 11, 2007 7:22 PM


dl 250
bench 170
cleans 125


Comment #371 - Posted by: bdm at October 11, 2007 7:25 PM

bodyweight: 180
deadlift: 275
bench press: 185
clean: 135
Time: 20mins
Killed me, and I got looks like I had ten heads at the gym, but it was worth it.

Comment #372 - Posted by: chris at October 11, 2007 7:29 PM


DL: 265
BP: 195
CL: 125

Ouch. First time for Linda. Crossfitting for about a month or so. She is one harsh misstress!

Comment #373 - Posted by: poste at October 11, 2007 7:30 PM

#349 Ann Marie - Awesome improvement! Just think of how great you'll do in another year!

Comment #374 - Posted by: Mary Ann at October 11, 2007 7:30 PM

was sick:


approx 45 mins

Comment #375 - Posted by: Garett at October 11, 2007 7:32 PM


DL: 225
BP: 150
CL: 105, then scaled to 75, then 65

34 minutes.

This is my third full Crossfit workout and though I've got the basic lifts, I can't get the proper form for the oly lifts (I'd never done them before). Which is a bummer as I have to scale them down or risk really hurting myself. The lack of bumper weights at my DC GloboGym are also an impediment. Oh well, the odd stares were worth it. Practice practice practice...

Comment #376 - Posted by: Diplodocus at October 11, 2007 7:34 PM


DL:245 for 10,9,8,7 205 for the rest
BP:225 for 10,9,8,7 185 for the rest
CL:155 for 10,9,8,7 135 for 6,5, 115 for the rest


So painful.

Comment #377 - Posted by: Phil at October 11, 2007 7:39 PM

WU- 3x 15 squats, sit ups, 5 pull ups (30 assist), 15 extensions, Samsons
DL: 45lbs rounds 10-6
BP: 40Lbs
CL: 30lbs. rounds 10-3
20 minutes.
Hurt myself last time I did this & I was jacked up for weeks, so I went easy this time. Take it up a notch next time.


Comment #378 - Posted by: Verve at October 11, 2007 7:39 PM



PR by 6:06. Last time was 40:55

Comment #379 - Posted by: Ryan Whipple at October 11, 2007 7:46 PM

#315 Travis H.

This may sound like a joke, but here are 3 options to get re-motivated, two of which worked for me:

Option 1. If you drink too much, quit.

Option 2. If you don't drink too much, call all those guys that your wife or girlfriend hates and get obliterated making as much of an ass of yourself as you can.. and don't question anything you do. Wake up the next morning and do "Cindy". For the rest of the day ponder why you have been such a p**sy.

Option 3. Shave your head.

Happy CrossFitting.

Comment #380 - Posted by: Uncle Rico at October 11, 2007 7:47 PM

as i'm still building up my deadlifts, i did 185 instead of the 205 i should have lifted.
BP: 135, cleans: 105, DL's: 185.
as rx'd ~30 min, took longer because i ran into some old friends that interfered with my workout... jerks

Comment #381 - Posted by: John Bilenki at October 11, 2007 7:56 PM


115 deadlift
65 bench
55 clean


pr by about a minute but i should have added weight. Next time...

Comment #382 - Posted by: Laura at October 11, 2007 8:01 PM


DL 335
BP 225
PC 215

Time 39:30

Toughest workout ever. I was at 98% capacity!!

Comment #383 - Posted by: Jorge IAFF L3888 at October 11, 2007 8:05 PM

Wod as Rx'd:

Comment #384 - Posted by: Tom N. at October 11, 2007 8:06 PM

Travis #315,
Sounds like a case of over-training, or under recovery for that matter. Ultimately, exercise is stress. As is lack of sleep. As is lack of proper nutrition. As is being 22, a recent college grad and trying to figure out what you want to be when you grow up. As is working at a gym that treats their employees like sh*t (I know from experience). Dump CrossFit on top of all of these other things and something is bound to give, whether it's lack of motivation, chronic fatigue, sickness, disease, etc.

I would heed #367 Montana's advice and possibly take a full week off and see how you respond mentally and physically. You should also consider the importance of nutrition, water consumption, proper sleep and other lifestyle factors that account for a large percentage of how we feel, look and perform on a daily basis.

Or, you could just pony up the cash and attend a certification. Hearing Coach in person will light a fire under your arse for sure...

Let me know what I can do to help.

Comment #385 - Posted by: dmarsh at October 11, 2007 8:13 PM

BW: 180lb.
DL - 200lb.
BP - 145lb.
Clean - 95lb.


This is a very tough workout!

Last Time:
DL - 185lb. (BW)
BP - 140lb. (3/4 BW)
Clean - 95lb. (1/2 BW)


Comment #386 - Posted by: B. Rhaly at October 11, 2007 8:25 PM

As prescribed 30:08 PR (DL 280, 225 BP (scaled up it's my strong point), 140 squat cleans)

Cleans and BP easy DL hurt, as usual, 30 years of chronic back pain.

Comment #387 - Posted by: vcraig M / 45 / 6ft / 185, at October 11, 2007 8:27 PM


as rx'd as if i weighed 185

DL 275
BP 185
CL 135


last time it took me 42 minutes and i was about to die. this time not too bad although i need to get stronger on the deadlift and in my grip strength. not able to hold the bar through all the deadlifts after the cleans so sets get broken that shouldn't. love how crossfit exposes your weaknesses and beats you over the head with them.

Comment #388 - Posted by: ken c at October 11, 2007 8:31 PM

315 Travis,

You can get "IT" on ebay...

Comment #389 - Posted by: Walker at October 11, 2007 8:34 PM


Last time 43 and change. I had only one bar due to home gym this time. Makes a big difference.

Comment #390 - Posted by: Joel B. at October 11, 2007 8:36 PM


DL - 225 (My last 1-rep max was 245!)
BP - 225
Clean - 135 (Crappy form after about 10 def. my weakness)


I dreaded this all day, and I had good reason. This is by far the hardest workout that I have ever done ever. Ever.

Comment #391 - Posted by: Bri-Dizzle at October 11, 2007 8:38 PM

#315 Travis H

sounds like you are pretty darned motivated on a killer workout like Linda! 18 minutes is a great time. freakin OPT does it in 15 minutes so you are right on the heels of the best crossfitter in the world. we should all have it so tough. but seriously what Montana says is right. if you don't feel motivated, take a week off and rest. then when you come back, take a week or two and just work on your weaknesses. then get back on the regular wods. might help but really, sounds like you are already a monster crossfitter. good luck.

Comment #392 - Posted by: ken c at October 11, 2007 8:42 PM

Bodyweight = 145lbs
Deadlift = 210
Bench press = 145
Clean = 105

Time: 24:52

4 minutes faster than last time.

Comment #393 - Posted by: David Knutzen at October 11, 2007 8:49 PM


200 abs
warmed the back up

Recomended Sets
DL:245# (did 275# on the first set...too heavy)
Incline Push Ups - Doubled the reps

Time 37:35

Comment #394 - Posted by: walter scott binns III at October 11, 2007 8:50 PM

bw 145 32 YRS OLD
16:06 AS RXD

Comment #395 - Posted by: Jay M at October 11, 2007 8:51 PM

bw 205 34 yrs old

DL 225#
BP 135#
CL 105#

39:11 almost 13 minute improvement from last time. I had motivation today because my boss pissed me off.

Comment #396 - Posted by: Z Barrow at October 11, 2007 8:55 PM

200 lbs male

Deads: 300 lbs
Bench: 200 lbs
Cleans: 150 lbs

I had to cheat twice in this one. Starting with the set of 7 reps I had to knock the deads down to 250lbs. Then after the set of 5 reps, I just did one more set of 10 reps for each exercise. Only had one bar and switching the weight around for so few reps was killing me.


Comment #397 - Posted by: Rory at October 11, 2007 9:03 PM

Age 51/BW 250# did a lame "LINDA" (The Three Bars of Death). still recovering from eye surgery
Deadlifts @ 135# (trap bar)
SA Bench @ 45#
SA Cleans @ 55# (big bar)
(44:11). I love this workout, Thanks COACH.

Comment #398 - Posted by: stan k at October 11, 2007 9:09 PM

w e a k s a u c e
1/2 mi run 3:37, 1000m row 5:46
Scaled partial Linda:
10,9,8,7,6,5 no mas, my wrists and grip failed.


Comment #399 - Posted by: FoCoMichael at October 11, 2007 9:21 PM

CFWU x 3 + 8 hspu

Should have scaled Linda - failed after 3 rounds, 40 minutes. Attempted this after being up for 27 hours.
DL - 275 - this is what really wiped me out
BP - 190 - Did this with ease. Could have gone the distance
CL - 120 - Needed to scale this as well.

Comment #400 - Posted by: Chuckee at October 11, 2007 9:34 PM


Scaled: Dead 315#(87%), Bench 185#(75%), Clean 143#(77%)

Time = 29:52, which is 5 minutes 58 seconds faster than last time with same loads. Failed on a couple of Bench reps which cost me some time in crawling out from under safety bars and cleaning weight back onto the stands.

Comment #401 - Posted by: Brian V at October 11, 2007 9:35 PM


11 seconds slower
DLs in 2 sets

Comment #402 - Posted by: Hale at October 11, 2007 9:40 PM


Well... scaled and subed to hell due to ouchies and lack of equipment..

56/M/186 41:43 DLs @ 185lbs., subed handstand pushups for bench press, subed power cleans @ 92lbs.for cleans.

46/F/125 36:11 DLs @ 95lbs., shoulder press @42lbs. for bench press, and hang power cleans @ 42lbs. for cleans

Comment #403 - Posted by: Dave and Belinda at October 11, 2007 9:46 PM


as Rx'd: 44:41

Ive been doing crossfit for about six months, so I decided today would be the best time for my first comment.

Comment #404 - Posted by: Max Volume at October 11, 2007 9:48 PM

as rx'd
I was dying on the 10,9,8 of dl. That stuff was heavy. By far one of the most challenging.

Comment #405 - Posted by: Brian G. at October 11, 2007 9:49 PM



105# DL
60# BP
45# CL

I probably could/should have done the 8 and 6 but my form was already going to crap so I skipped them. Yeah, that's the ticket.

Comment #406 - Posted by: Kristin at October 11, 2007 9:56 PM


as rxed 38'28"
DL 305
Bench 205
Clean 155

Rest man. Do something different for a while and have fun. Try learning something new. Before you know it you'll be in the mood fr back-breaking exercise again.

Comment #407 - Posted by: leon at October 11, 2007 9:58 PM

36 175 6'2
10-9-8-7-6-5-4-3-2-5 (1 seemed pointless)
back recoverying...feels powerless pulling from ground
185 DL
135 BP
125 clean

Comment #408 - Posted by: JDale at October 11, 2007 10:10 PM

d - 29m/175

29:30 - sub'd ring pushups for bench press...5 min slower than pr but low back still not allowing me to push the tempo...just happy to be able to complete as rx'd given i couldn't move these weights at all a few weeks ago

j - 33f/125


dead: 165
bench: 125
clean: 65

Comment #409 - Posted by: dmarsh at October 11, 2007 10:14 PM

30/M/200 lbs.

DL: 225 lbs
BP: 200 lbs.
CL: 150 lbs.

Time was 28 min. My lower back is killin'. Form got worse as I got tired, but pretty happy considering this is my second day doing CF.

Comment #410 - Posted by: Port at October 11, 2007 10:14 PM


sucked bad

Comment #411 - Posted by: pfeif-a-life at October 11, 2007 10:15 PM

this was agonizingly difficult

dead: 240
bench: 160
clean: 120

bench was dumbbell, and without a spotter, I think this caused some of my ROM to suffer just so I could finish the volume. at least 90 degrees though, which causes me to "feel" bench in my chest more, I've found. that might be more of a bodybuilding thing though.

looking forward to a second, more familiar meeting with linda and her three bars of death.

as rx'ed

Comment #412 - Posted by: sleeper at October 11, 2007 10:17 PM


DL 106
BP 145
CL 106
Scaled DL low as I'm still nursing my back along.
Unbroken sets.

Comment #413 - Posted by: jon h at October 11, 2007 10:23 PM

3mi run WU

DL 185
Bench 135
Clean 95

sets 10-3 on all but bench, then my gym hit 12 and closed and kicked me out. I feel like ive just been blue balled... no release, only rage

Cleans were remarkably easy for the first time!

Comment #414 - Posted by: newman at October 11, 2007 10:29 PM

CF Warm-up 3x10
WoD as Rx'd

Deads - 235
Bench - 155
Clean - 115


I was elated because going into it, I didn't think I could finish it. The 155 bench-press weight is a PR. Previous was 135.

The deads ripped both hands open in multiple places and they're really going to complain about tomorrow's 100 pull-ups.

Comment #415 - Posted by: meantime at October 11, 2007 10:38 PM



Comment #416 - Posted by: yogi at October 11, 2007 10:50 PM

22 y/o male 180lbs

Scaled this one back a lot...

DL: First two sets at 50% of Rx'd - 135#, 35% - 95# for the rest.
Bench: 50% of Rx'd - 90#
Clean: ~50% of Rx'd - 65#


Comment #417 - Posted by: BuenoKGB at October 11, 2007 10:58 PM

Toughest wo I have ever done...

First time for me, had to scale down after the first set:


DL: 225x10, then 135 for rest of sets- need to work on form.
BP: 175x2 then 135 for rest of sets
Cleans: 111x10 then 90# for rest of sets- need to work on form.

41 minutes.

Comment #418 - Posted by: Brian Crawford at October 11, 2007 11:17 PM


Scaled back to:

DL: 90kg
Bench: 65kg
Clean: 45kg

38mins 47secs.

great craic.

Comment #419 - Posted by: irish steve at October 11, 2007 11:18 PM

30 yom 195#

DL 285
BP 225
FSC 150


about 15 minutes faster than February

Comment #420 - Posted by: wich at October 11, 2007 11:23 PM

37/220lbs/m/crossfitting 2 months
3 bars of death it is! I scaled to 2/3 recommended.
DL 220
BP 145
Cling 115

Most I have clinged. Really slowed down there. Could only do about 3 at a time and that was after the first 2 or 3 sets. Form improved. Only had two bars, so had to change weight for DL and Cling. I confess I haven't been posting because my times suck compared to all of you. This one took a lot of fortitude to finish. At times it was more mentally challenging than physically. I was tired and it seemed like I would never finish.

Time - 1 hr 20 minutes - :-(

Comment #421 - Posted by: scarter at October 11, 2007 11:24 PM

M 36 5'10" 172.5

No barbell, no plates, gonna have to go with the dumbbells. Form so bad, your grandmother is crying right now. Really, go check.

Compensating for small load with extra reps.
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 reps:
DB Deadlift: 2x30# DB
DB Bench Presses (from the ground): 2x20# DB
DB Cleans (oh, goodness): 2x15# DB

25:43, HR: 160 avg, 190 max

Comment #422 - Posted by: Apollo Lee at October 11, 2007 11:26 PM

I only have one bar and I have to share it with my brother.

So we did Linda alternating the sets and switching plates in between. Total workout time was about 55 minutes.

55 KG Clean
75 KG Bench Press
105 KG Deadlift

We had fun though..

Comment #423 - Posted by: Leroy - Holland - 24 yo male - 173cm 73Kg at October 11, 2007 11:29 PM


Linda as prescribed
Deadlift: 220lbs
Bench Press: 155lbs
Power Clean: 115lbs

Time: 16:55

Comment #424 - Posted by: Tee-Sang at October 11, 2007 11:30 PM

46 y/o – 6’ – 225#


DL 295#
BP 225#
PC 155#

10, 9, 8, 7, emergency response @ 11:30 or so

Got a run/call at the firehouse, actually I was o.k. with that at this point. I was a mess. Was not sure if my difficulty breathing, inability to see out of my sweat soaked eyes, or the blood coming from inside my thumbs was distracting me more.

Comment #425 - Posted by: wtp at October 12, 2007 12:01 AM

Had to skip yesterday, so i made it up today... and am gonna do today's later...
DL 240#
BP 170#
Clean 140#

Total time : 27:43

tonight is gonna suck....
... out from Afghanistan

Comment #426 - Posted by: Eamon at October 12, 2007 12:16 AM


DL: 80kg
BP: 27.5kg Dumbbells
Clean: 50kg

22 Minutes

first time doing Linda, definitely one of the hardest WOD's loved it though. Boy am I gonna be sore tomorrow!!

Comment #427 - Posted by: Chris B at October 12, 2007 12:32 AM

23 yrs/m/165lbs

110kg dl
70kg bp
45 kg cleans


Great craic!

Comment #428 - Posted by: Johnny B at October 12, 2007 12:50 AM

correction for #418, not 140# but 130# hang cleans, not power cleans.... sorry

Comment #429 - Posted by: Eamon at October 12, 2007 12:55 AM

154Bench (smith machine)

Comment #430 - Posted by: Team(of one)Lakeland at October 12, 2007 1:40 AM

Oh my GOD. This is my first attempt at this, and I am VERY weak in terms of deadlift and C&J as I have NEVER done them before, but here was my first attempt.


Bench: 205
DL: 115
C&J: 105

5-3-2-1 REPS:
Bench: 205
DL: 115
C&J: 95

25 minutes. Anxious to see my next time and reps on this.

Comment #431 - Posted by: D-Wreck at October 12, 2007 2:05 AM


DL: 80kg
BP: 60kg
Clean: 40kg (full squat clean)


Clean went better than last time, even though I did power cleans that time. Had to split the higher ones, got too windy.

DL was very heavy at the end. Had do concentrate since I was so tired in my lower back.

Comment #432 - Posted by: MaTePe at October 12, 2007 2:28 AM


Scaled weights to 80-85% of Rx'd
dl 240
bp 165
cl 120

broken sets on cleans only

Comment #433 - Posted by: LMD_Matt at October 12, 2007 3:02 AM


scaled weights to about 80 percent of prescribed weight, so dl 240, bp 165, clean 120

time 32:40

Comment #434 - Posted by: LMD_Matt at October 12, 2007 3:04 AM

M/28/bw 191lb

scaled the weights to:
DL 220
BP 154
clean 110

all sets unbroken.

time 33:44.

- OlliS

Comment #435 - Posted by: OlliS at October 12, 2007 4:17 AM

First time doing this. I scaled down both weight and reps.

10, 8, 6, 4, 2 reps
135# Deadlift(body weight)
60# Benchpress
55# Clean
Time: 24:25: 51

I have never done a bench press before and I concentrated on my clean form. Cleans got smoother and deeper once I got into it.

Comment #436 - Posted by: Pilar 32yof/134#/5'7" at October 12, 2007 4:26 AM


Finishing up 3rd week of CF - First Linda

As Rx'd except Power cleans for Hang Cleans (I can't do Hang Cleans yet)

220# DL
145# BP
110# Power Clean

Bench was weakest link and by far took most time. Actually got stuck once and had to squeeze out from under bar. Completed all reps. Great to do weight as Rx'd. Hands are nice and cut up now, can't wait for Murph tomorrow.

Comment #437 - Posted by: chris r at October 12, 2007 4:37 AM

Previous post, meant I can't do SQUAT Cleans yet. Also, workout was at home with one bar, so lots of weight changes.

Comment #438 - Posted by: chris r at October 12, 2007 4:42 AM

I have been doing Crossfit on and off for two years. This past year, my company has kept me from the gym. NO MORE!

The following is the reason why:

DL: 315 - 10, 9, 8, 7, 6 --- and I stopped because of a tweak in my back.
BP: 225 - 10, 9, 8, ...1 --- I used to be able to do 315.
Power Clean - Due to the tweak in my back, I did leg presses in sets of 10 at 360 as quickly as I could.


Comment #439 - Posted by: Stuart at October 12, 2007 4:58 AM


Deadlift: 185 lbs
Bench press: 155 lbs
Clean: 95 lbs SUB Power Clean

34:35 (23,925 pounds/11.96 tons moved)

Comment #440 - Posted by: KEL at October 12, 2007 5:08 AM

M/26/BW 140

First week w/ CF, scaled to my ability:

DL 125 (60% of rx'd)
BP 115 (80% of rx'd)
CL 65 (60% of rx'd)

31 mins... BP's could have been higher, cleans too, but need to work on form first. DL's were brutal.

As many others, after a week I've realized I only THOUGHT I was in shape! Keep it coming!

Comment #441 - Posted by: Jared at October 12, 2007 5:32 AM


I don't have the bars or weights in my home gym to do this without getting really annoyed and frustrated with all the weight changing. I'll give this a go when I can get to the gym at work.

Did "Annie" instead to work on my double-unders.


Comment #442 - Posted by: Gayle at October 12, 2007 5:36 AM



Time : 24.45
dead lift - 225
bench - 170
clean - 125

pukie was close but passing out was closer
cant wait for fridays run

Comment #443 - Posted by: Jeff Ingold at October 12, 2007 5:37 AM

Time: 41:33
Dead Lift: 225 (3 sets) 135
Bench: 135
Clean: 115

Could do more bench but had to ratchet down the dead lift

Comment #444 - Posted by: Gravy at October 12, 2007 5:46 AM



DL: 225
CLn: 135
BP: 205

I started as prescribed, then I dropped the weights to keep speed up, but they are climbing each time I attempt the tree bars of death. When I got out to my truck Possum King was playing right where it got into "do you wanna die?". God has a sick sense of humor.

Awesome workout.

Comment #445 - Posted by: Kfeldt at October 12, 2007 5:47 AM

Only 1 bar, and I was chasing my son around so no time.

Modified as:
Started at 60, worked up to 90 lbs.

Dead-lift and Cleans
Alternating between the two for the whole series, started at 80, worked up to 110. New Clean high weight!

Comment #446 - Posted by: clembrewer at October 12, 2007 5:58 AM





Comment #447 - Posted by: scott at October 12, 2007 6:05 AM

Since I'm walking a a lot funny from Tuesdays workout and tend to be avoiding any kind of stairwells I think I'm going to make this a recovery day.

Rooky mistake - I should have scaled it but I just had to go all out.

I gotta remember to be patient.

Comment #448 - Posted by: AVB at October 12, 2007 6:36 AM

Since I'm walking a lot funny from Tuesdays workout and tend to be avoiding any kind of stairwells I think I'm going to make this a recovery day.

Rooky mistake - I should have scaled it but I just had to go all out.

I gotta remember to be patient.

Comment #449 - Posted by: AVB at October 12, 2007 6:36 AM


DL 275
BP 185
PC 135


Comment #450 - Posted by: mikey at October 12, 2007 6:41 AM

Did "Linda" morning of 10/12/09 25:37
Started with 3/4 of rx'd which was DL-205,BP-135 and CL-95. I made it through 2 rounds and had to drop the DL's to 185lbs. I was losing my grip before my major muscle groups failed. Great workout!

Comment #451 - Posted by: Troy W at October 12, 2007 6:54 AM


as rx'd 32:15

I had to change weights between bench and clean because I could only use 2 bars at the Globo gym.

Comment #452 - Posted by: chili at October 12, 2007 7:03 AM

scaled to 150# DL, 100# BP, 65# clean

Comment #453 - Posted by: JENNY O. 36F/130# at October 12, 2007 7:11 AM


bp 160
clean 120
dead (Scaled to 185)


Comment #454 - Posted by: KBurnett at October 12, 2007 7:19 AM

Hey everyone, to get three bars going all at once I will have to use a curl bar for PCs. Is this acceptable?

Comment #455 - Posted by: Vaughn at October 12, 2007 7:20 AM


time 33:44.

Weight adjusted to 80% of the rx'd.

DL 220
BP 154
CL 110 (first set with 132)

Quite a workout!

- OlliS

Comment #456 - Posted by: OlliS at October 12, 2007 7:26 AM

last time:

dead 255
bench 170
clean 125


this time....forgot a timer

Comment #457 - Posted by: paulw at October 12, 2007 7:40 AM


I had to scale this one BIG time.

DL 138
BP 165
CL 121

Completed in 44 mins

Overall a very hard workout.. GREAT FUN THOUGH :)

Comment #458 - Posted by: chris at October 12, 2007 7:45 AM

first time with linda and she kicked my butt i thought i would do beter than that but if ived leard anything bout crossfit this first month is do not underestimate anything!

BTW 199.5
deadlift 300
bench 205
clean squat 150
as Rx'd

god that took too long i guess you can shave off a few mins though from havin to fend people at the y off of my three bars. they just assume no one at that gym can push that much weight around?? thats when i draw the crowd and have to answer a million questions!

Comment #459 - Posted by: apollo at October 12, 2007 7:49 AM

64 minutes
1st time as rxd
bodywt - 170,BP-170,clean-125,DL-255
Very difficult, but I felt like I accomplished somthing when I was done.


Comment #460 - Posted by: Rob @ LFD at October 12, 2007 8:08 AM

From Baghdad
First time with Linda
185 DL
185 BP
95 squat cleans
Love it when people decide to pull weight from your bench press in the middle of your workout...

Comment #461 - Posted by: JB at October 12, 2007 8:14 AM


400M Jog CFWU 10x2

DL - 225 (My grip will not currently support 300!)
BP - 205
CL - 135

Once I hit the 6 round, I had to drop the DL weight to 185 as my grip was failing. All others at original weights.

WOD completed in 42:14

Comment #462 - Posted by: Sparky at October 12, 2007 8:17 AM


305 Dead
205 Bench
155 Clean
(did workout with a 205 lber so we compromised)

25 Minutes.............. ALl but first two becnh sets broken but as RxD

Comment #463 - Posted by: brewer at October 12, 2007 8:26 AM


DL 225
BP 185
CL 135

Comment #464 - Posted by: TomO at October 12, 2007 8:44 AM

Male, 42, 225 lbs.


Last time, I used heavier weights, though still slightly scaled down. By the 18-minute point, I had completed three rounds and had to quit. This time, I scaled way down, but completed the whole thing (as was my goal):

Deadlifts: 225 lbs. (100% BW vice 150%)
Bench: 185 lbs. (82% BW vice 100%)
Clean: 120 lbs. (53% BW vice 75%)

Comment #465 - Posted by: CaptainVictory at October 12, 2007 9:05 AM

37min Scaled
Very humbling (and now hobbling) experience!
After 10,9... I dropped the DL's from 300lb to 225lb, and the cleans from 155lb to 135lb.
I wanted to give up many times. The main thing that kept me going was all the spectators at my bodybuilding gym.

Comment #466 - Posted by: Jesse at October 12, 2007 9:26 AM

270# DL
180# BP
135# CL
(It's all the weight I had)


Comment #467 - Posted by: Kyle Felmley at October 12, 2007 9:50 AM

196 M 34

As Rx'ed

300 DL
200 Bench
150 Cleans


Comment #468 - Posted by: Brycen G at October 12, 2007 10:09 AM

BW 127, scaled to BW 100

DL 150
BP 100
CL 75

41:53, less than a minute improvement over last time, still three min off best time for these weights. Didn't feel as horrible as last time, but I spent way too much time trying to wipe off sweat with paper towels. Next time I need to bring chalk and use it, as I find grip to be a major issue on this one.

Comment #469 - Posted by: Sarah at October 12, 2007 10:27 AM

Did a Linda Clone
10>1 of
- back ext with 32 kg dumbell to chest
- db bench press with 30 kg dumbells
- clean 50 kg
time 20:59 min.
Tough cookie. Nice workout.
Have fun, Johan

Comment #470 - Posted by: Johan Nederhof/Rotterdam at October 12, 2007 10:29 AM

30/M/156.5 lb./5'5"


DL: 235
B: 160
C: 120

As RXed, no broken sets. Broken spirit around the 6s, but I recovered.

Comment #471 - Posted by: Patrick at October 12, 2007 10:41 AM

Amended entry:

33 YOM, 73", 175#

260 DL
185 (set 1) 160 sets 9-1 (plate limitations and no spotter)
135 cleans (semi power, getting better though)

Took me 1:01 vs. last time of 43 and change. I felt much stronger this time around on my 2nd Linda although this much DL is pretty tough for me. Time increase has to almost all be attributed to one bar in home gym. Pretty wiped today after finishing last night's Linda. Murph will feel good tonight! I actually mean that!

Comment #472 - Posted by: Joel B. at October 12, 2007 10:59 AM

34/m/305/6' DL315/Bp225/CL155 Took me an hour but got it done.Been doin crossfit for about three months,first time for Linda ouch!

Comment #473 - Posted by: BamBam at October 12, 2007 11:01 AM

(45's, 10's, 2.5's)
(22's, 11's, 22's, 35's, 5's, 3#clips)
(Jr. Bar, 33's, 10's, 5's)

Comment #474 - Posted by: JEFF AND CHARITY at October 12, 2007 11:11 AM


breakfast: run 46 mins = 6.07 miles

warm-up with all movements
"Linda" scaled down a bit
deadlift: 185
bench: 105
clean: 95
time = 35 mins
o lord this one hurt. full squat cleans. deadlift and clean weights were big jumps from last time and boy did it make a difference. bench wuz the easiest and most of those sets were done unbroken. thank goodness i had Jennie there to help me change the plates between deadlifts and cleans.

Jennie 26/5'9/160# .... cfwu, half mile run
"Linda" scaled back a bit:
deadlift: 165
bench: 95
clean: 95
time = 40 mins.
great job! she had no problem handling the bench and (power) cleans. coulda used more weight. but still a fine performance for her first Linda.

Comment #475 - Posted by: cleverhandz at October 12, 2007 11:15 AM

25/M/5'8"/174 from South Bend IN

quick warm-up
BP-175x7 for the mirror

loved it, almost as bad as some of my 400 hurddle workouts

Comment #476 - Posted by: Alexander at October 12, 2007 11:17 AM

modified to:
1. BP 185#
2. DL 225#
3. Cleans (1st time doing this exercise) 95#

Time: 21:43

Comment #477 - Posted by: Truk at October 12, 2007 11:19 AM

DL: 200
Bench: 155 (probably could be heavier)
Cleans: 100


Comment #478 - Posted by: Rick Meller at October 12, 2007 11:22 AM

BW 220
Scaled weights
DL 250#
Bench DB 75#
Cleans 125#

Time 36:54

Comment #479 - Posted by: tj mahl at October 12, 2007 11:34 AM

dl 75%
bp 75%
c 50%

Comment #480 - Posted by: struth at October 12, 2007 11:50 AM

Bench: Incline Pushups
Cleans: 65

Did 10,9,8,7,6,4,2...felt like throwing up 2 sets in
You're a wimp...

Comment #481 - Posted by: bailey at October 12, 2007 11:54 AM


scaled back to
DL x BW (175)
BP x 3/4 BW (rounded up to 135)
Clean x 1/2 BW (bumped up to 95lbs)

completed in approx. 35:35 while mumbling incoherently for "momma"

Comment #482 - Posted by: E at October 12, 2007 11:58 AM

First time all the way through with Rx'd weight, we'll damn near. I guess technically it would be 15 lbs light on the DL

DL- 255
BP- 175
Clean- 135


Comment #483 - Posted by: jbean at October 12, 2007 12:08 PM

28/m/185 lbs.
DL: 285 lbs.
BP: 195 lbs.
Clean: 145 lbs.

Comment #484 - Posted by: JB at October 12, 2007 12:26 PM

as RX'd
clean 120#
bench 160#
dead 240#

Comment #485 - Posted by: gerry at October 12, 2007 12:48 PM


276# DL (1.42xBW)
143# Press (.74 xBW)
143# Clean (.74 xBW)

35 minutes. Presses were broken, and after breaks I push-pressed it up. Actually most everything was broken (including me). Grueling. Just grueling.

Comment #486 - Posted by: davej at October 12, 2007 12:50 PM


DL - 190
BP - 150
CL - 100


Comment #487 - Posted by: highschoolcoach at October 12, 2007 1:01 PM


DL: 275...dropped to 225 after round 3/4
Bench: 180
Clean: 115 (a little low for the Rx)

For some reason this WOD is my nemesis (it is after all called the 3 bars of death). Last time (Feb) I stopped after 3 1/2 rounds because it was killing me. Today I made it up through round six and stopped. For me this is the most demanding WOD, maybe I should scale it down (more). Can't wait till it comes up again and improve...today was 53+ minutes.

Comment #488 - Posted by: Jason S. at October 12, 2007 1:03 PM


DL - 285#
BP - 190#
CLN - 145#


Not happy.......I suck! Gotta get more! Great workout though.

Comment #489 - Posted by: GAR at October 12, 2007 1:33 PM


DL - 225 (151%)
BP - 135 (91%)
Cl - 115 (78%)

32:27; 8+ min improvement over last time, but did ring dips last time as BP sub (these actually are much faster for me), so pleased overall.

BP continue to be my weakness, not surprising since I rarely do them. Hesitant to go at rx'd weight because of no spotter and shoulder pain. Postponed my scheduled BB work-out due duel Linda, and will do likewise tomorrow to honor Murph.

Thanks, Coach

Comment #490 - Posted by: ScottH at October 12, 2007 2:26 PM




Comment #491 - Posted by: pvbfire at October 12, 2007 3:07 PM

BP: 160
C: 120 (did not go into a squat)
achieved a decent pukability factor

Comment #492 - Posted by: mhollis at October 12, 2007 3:08 PM


DL = 275 lbs
BP = 185 lbs
C = 140 lbs

Time = 25:17

Definitely did better last time. Not sure what happened, but I vow to fix it before next time!

Comment #493 - Posted by: JohnS. at October 12, 2007 3:12 PM


Deadlift: 225
Bench: 185
Clean: 95

First time with this, and I overscaled (if that's a word). I felt a little woozy around the 7 rep mark, but I really picked up the pace after that. Next time, more weight--especially the cleans--and faster pace.

Time: 27:45

Comment #494 - Posted by: Chris N at October 12, 2007 3:25 PM

33 yo male, 195 lbs


Time: 23:22...probably should go heavier now...calluses are killing me from all that deadlifting. Thanks coach!

Comment #495 - Posted by: layman at October 12, 2007 3:52 PM

DL 275lb
BP 180
PC 135
27:15 Faster by 4:05 Felt good need to push harder next time.

Comment #496 - Posted by: Troy at October 12, 2007 4:14 PM

CFWUx3 (sub Bench for Dips, 45x15-95x15-95x15)
225 DL
155 Bench
115 Clean
Roughly a year and a half after starting Crossfit I can now complete this workout in under 30 minutes using slightly over 90% of my body weight (X the ratios Rx’d). That’s roughly 15 minutes better than the first time plus a few pulled lower back muscles from a couple of Linda’s along the way. I guess it’s time to add a little more weight 8| Thanks Coach! Crossfit!

Comment #497 - Posted by: Doug at October 12, 2007 4:15 PM


Deadlift 340
Bench 225
Claen 175


Good Shit

Comment #498 - Posted by: Craig Brown at October 12, 2007 4:35 PM

19 yom bw 165
scaled weight to 80%...
so DL-200, BP-130, Clean-100

Comment #499 - Posted by: derek eff at October 12, 2007 4:50 PM

47:22 yesterday.
I'm happy w/ this time. Last time it took over an hour and the fact that i wasnt using 3 bars didnt help either. This time i was repping that 225lbs. Felt like a monster and everyone in the gym thought so to.:) Ive only been doing this consistently now for 3months and the results are freakish. Missed a few days to a stomach virus but felt great getting in yesterday. Also made up the last 2-WOD afterwards. 16min after Linda, and max weighted pull was 60lbs, and i aint mad. :)

Comment #500 - Posted by: Zain at October 12, 2007 5:04 PM

Modified WOD
Reps as rx'd
Stiff Leg Dead Lifts 16kg KB
Incline DB Press 15lb
Hang Power Cleans 12.5lb DB

Comment #501 - Posted by: aaucoin at October 12, 2007 5:08 PM


D/L: 245# (125% of BW)
Bench Press: 155# (80% of BW)
Clean: 95# (48%)


I could move up a few pounds each on D/L and BP (and keep form, with more broken reps) but need to stay at low weight cleans until form stays decent throughout. On the whole, I'm satisfied, as I was able to use 3 bars with a reasonably packed gym (I think people were wondering what the heck I was doing, though ;} )


Comment #502 - Posted by: Allan Luomala at October 12, 2007 5:18 PM

Linda as Rx'd
Deadlift 275
Bench 185
Clean 135


Comment #503 - Posted by: superg at October 12, 2007 5:57 PM

M/22/149 cfwux1

Deadlift@205lbs (convenience, +2x45lb plates to cleans, still managed to tear a callus)
10,9,8,7,6,5,4,6(3+2+1): 38:15
Might have done some extra of everything, but oh well.

Comment #504 - Posted by: Y. Zhou at October 12, 2007 6:00 PM


DL; 160 (1.49 % bw)
BP: 85 (78% bw)
PC: 75 (70% bw)

time: 30:14

6 min slower but 5lbs heavier on BP and DL. I had to stop several times and just sit there as my heart was beating way to hard. Also felt quite lightheaded. Things got better after round 6.

Comment #505 - Posted by: nadia shatila at October 12, 2007 6:28 PM


10-9-8-7-6-5-5-5 reps of:
DL: 200# (1.29)
BP: 145# (.935)
CLN: 110# (.710)


Comment #506 - Posted by: Steve N. at October 12, 2007 6:31 PM


Montana #370
dmarsh #384
ken c #391

Thank you guys for the reply to my cry for help. I think that the first step that I will experiment with is improving my daily nutrition habits. Hopefully that will do the trick, but if not I will try to take a break...even if it drives me insane! Missing WODs is the worst feeling, but I have to think about the long run, too. Again, thank you guys for the helpful suggestions.


Comment #507 - Posted by: Travis H at October 12, 2007 6:34 PM


First time posting back on the boards after an internet hiatus. First time meeting Linda and hopefully not the last...

Skipped the warm-up and jumped right into the pain.

210# DL
135# BP
105# Power cleans


Comment #508 - Posted by: James D at October 12, 2007 6:44 PM


As Rx'd


if it wasn't for the lower back strain i would have done this much faster.

Next time i will crush this one.

Comment #509 - Posted by: Judd_B at October 12, 2007 7:40 PM

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

Deadlift: 1 1/2 body weight (subbed 185#)
Bench press: body weight (subbed 50#DB)
Clean: 3/4 body weight (subbed 85#)

BW: 178

Did not allow close to enough time (28 minutes). One bar for DLs and cleans didn't help. Finished only 10,9,8, plus 7 DLs. Cleans felt good, but are tiring!

Comment #510 - Posted by: blades at October 12, 2007 7:55 PM

25:22 Did the work for a 160lb person the cleans were not all squat cleans still need to work on those

Comment #511 - Posted by: dz at October 12, 2007 7:57 PM


Deadlift: 245
Bench: 165
Clean: 125

Hurt like Hell.


Comment #512 - Posted by: Matt Pfeiffer at October 12, 2007 8:02 PM


One Bar
DL 225
BP 185
SC 135


Next time 3 bars and more weight

Comment #513 - Posted by: Sully at October 12, 2007 8:08 PM

195 dl
2x50 db bp
95 pc

Comment #514 - Posted by: David Burns at October 12, 2007 9:10 PM


DL: 265
BP: 190
CL: 135


Thanks coach, up'd weight and dropped 8 min from last time.

Comment #515 - Posted by: Mac10Matt at October 12, 2007 11:02 PM

1:16, sharing 2 bars and working on technique for cleans. K weight 144, M weight 174.

DL K/115 M/75
BP 85
C K/75 first 10 then 45 rest. M/45.

Comment #516 - Posted by: Kira and mg at October 13, 2007 3:58 AM

J: 31 y/o M, 163#
DL: 240
BP: 165
CL: 120

Only 2 bars, 39:34
Last time w/ 3 bars 26 min. Felt similar output today, just lost a ton of time swapping weights around. Need a third bar at home

Comment #517 - Posted by: Jeremy and Nicole at October 13, 2007 4:47 AM


Comment #518 - Posted by: westxun at October 13, 2007 5:07 AM


Second Linda, first time with rx'ed weight.
Subbed power cleans for full squat cleans.


Comment #519 - Posted by: Ryan at October 13, 2007 6:54 AM


as Rx'd

DL- 185
Bench - 115
Squat Clean - 95

no time

Comment #520 - Posted by: TCash at October 13, 2007 7:10 AM

Short on bars.

DL - Used 80lbs. dbells
BP - 60lbs. dbells (too light)
CL - First timer. Started w/bar & added 10lbs each set. Ended at 135lbs.

Didn't realize the lower back was so weak.

40 minutes of bliss!

Comment #521 - Posted by: MIKUTA at October 13, 2007 8:28 AM


as Rx'd without 20# vest


Comment #522 - Posted by: dc at October 13, 2007 8:46 AM

Oops. Prior comment. As Rx'd.

20# vest is for the next workout.

As you can see, I'm behind on WODs.

Comment #523 - Posted by: dc at October 13, 2007 8:48 AM

27:07 unfinished again
DL 225
BP 185
CL 155
Made it through my rd of 7 reps and got a bloody nose. Made my last set of cleans a little more difficult. Bummed I couldn't finish.

Comment #524 - Posted by: CRussell at October 13, 2007 10:18 AM

used pretend BW of 106
(yellows, 11's, 10's, 2.5's, 1 lb. clips)
(25's, 5's, 1 lb. clips)
(Jr. Bar, Greens, 5's, 2 lb. clips)

Comment #525 - Posted by: JEFF AND CHARITY at October 13, 2007 11:42 AM

Congratulations to Big Shane who meet pukie at the evil hands of Linda. Shane has been working hard, and took it to the next level today.

Comment #526 - Posted by: EVQ at October 13, 2007 12:40 PM

First two sets took 40 min before scaling.
(10-9 as rx'd) (8-7-6-5-4-3-2-1 scaled to 185 DL, 185 BP, 135 Squat Clean)

Comment #527 - Posted by: Malmfeldt at October 13, 2007 1:21 PM


185 DL
155 BP
115 PC


I actually did the first set of PC with 135lbs before I realized I was getting tired a lot faster than last time. hehe

Comment #528 - Posted by: Jerome C at October 13, 2007 2:09 PM

Well, this was the first WOD at Crossfit that I tried. I just tried to complete it, and didn't do anything close to my bodyweight as far as weight. (I was afraid I might destroy my back if I tried!) It was really fun!

Comment #529 - Posted by: Alex at October 13, 2007 2:29 PM


DL 225lbs
BP 160lbs
Clean 115lbs

as rx'd 28:18

Comment #530 - Posted by: Walcifur at October 13, 2007 2:52 PM

bw 180
deads 270
bench 180
cleans 135
time 16:59
broke a sweat doing this.

Comment #531 - Posted by: jay at October 13, 2007 4:14 PM

28yo, 5'11", 170lbs

Time: 24 min

Scaled to a base BP weight of 115 (10lbs more than last time), so more weight and a 1 minute faster time. Considering I've been off for 9 days, this is pretty satisfying. All sets were unbroken, so I'll bump up the weight another step next time.

Comment #532 - Posted by: Alton at October 13, 2007 5:54 PM


Bike to gym

CFWU x 1

DL: 300
BP: 200
Full Squat Cleans: 150


stagnant - need to get back on track

Shooting for sub 30 minutes next time

Comment #533 - Posted by: Les at October 13, 2007 5:56 PM


DL: 185 (10 pounds lighter than 1.5x bw, chose this weight for efficiency's sake since I need to share the same bar for the deadlift and clean)
BP: 130
Clean: 95

36:58(PR), deadlifts felt a bit weak.

Comment #534 - Posted by: vtam at October 13, 2007 5:58 PM

Saturday, 10/13/2007 1630 @ home
47 yom, BW=205, 72"

DL=305, BP=205, PC=153

(slower than PR of 36:40 on 4/27/2005)

Comment #535 - Posted by: jimc at October 13, 2007 6:05 PM

dl-115, bp 75, pc 50

limited to #weights lucky purchased bar and 50# today for 5 bucks at garage sale


Comment #536 - Posted by: JR basement at October 13, 2007 6:12 PM

body weight= 200


Comment #537 - Posted by: Gabe at October 13, 2007 10:52 PM

Argh. See #523. I realized I did PCs. Can't wait to retake properly.

There are some monsters on this site. Good job. Something to aim for.

Comment #538 - Posted by: dc at October 14, 2007 5:55 AM

23:06 (PR & 30 seconds better than last time at same weights)

DL: bar + 50kg
BP: 115#
CL: bar + 20kg

Comment #539 - Posted by: JohnP at October 14, 2007 6:41 AM

Scaled to about 2/3 of the recommended weight.
DL: 75 kg
BP: 50 kg
Clean: 36 kg


The bench press was too easy, and I could probably go a little heavier on the deadlift as well.

Comment #540 - Posted by: jon at October 14, 2007 6:59 AM


155lb DL
155lb BP
115lb CL


Comment #541 - Posted by: kaelder at October 14, 2007 10:23 AM

Had to reduce DLs to 1.25 otherwise as RX'd

BW 145

DL 185
BP 145
Cl 115


Comment #542 - Posted by: MattyL at October 14, 2007 11:47 AM

40:30 as rx'd
deads were the most difficult, did them sumo style.

Comment #543 - Posted by: ryan v at October 14, 2007 11:54 AM

10 through 1
111# cleans
155# Bench

Comment #544 - Posted by: dyagg at October 14, 2007 1:24 PM

158# m, 23yo

240# DL
160# BP
120# cleans

Sunday 10/14/07
empty gym was nice.
I've been working for two months on the bench in order to do this unscaled but lost sight of my goal amidst max attemrts. Saw it on the board and new what had to be done. This is my first Linda so I'm pretty damn happy with the time.

Comment #545 - Posted by: dschmale at October 14, 2007 1:37 PM


DL 230
BP 170
CL 125

29:35, aaaggghhh, a minute off my PR, doing a lot of running, DL stronger and all unbroken, BP weaker

Comment #546 - Posted by: moglee at October 14, 2007 3:27 PM

deadlift = 225
bench = 165
clean = 95
time = 49:44
toughest CF workout yet

Comment #547 - Posted by: bcb373 at October 14, 2007 5:17 PM

rounded weights up a bit for simplicity
bench 175
dead 255
clean 135

Comment #548 - Posted by: EJ at October 14, 2007 7:27 PM

forgot to add....all cleans done as full range squat cleans which doubles the intensity in my opinion, and tends to increase my energy output and consequently--time

Comment #549 - Posted by: EJ at October 14, 2007 7:29 PM


DL - 295 BP - bad shoulder 15 pushups each time
Cleans with 145



Comment #550 - Posted by: BJ at October 14, 2007 8:47 PM

BW 182lbs

DL - 275
BP - 185
CL - 135

22:40 as RX'd

Comment #551 - Posted by: Grendel at October 15, 2007 2:46 AM

Only finished to number 5, lower back was smoked, didn't want to hurt myself.

Comment #552 - Posted by: zick at October 15, 2007 5:39 AM

28/m/170 5'6"

C(full squat)-115

took me 40min... no way i could do it continuously either.. my grip felt like it was slipping. tried hook grip for a couple of sets, but i just couldn't keep it.

Comment #553 - Posted by: james_c at October 15, 2007 6:02 AM


35# KB swing x 3
Ring dips
35# KB hang squat clean, right
35# KB hang squat clean, left

Comment #554 - Posted by: Jason Hudson at October 15, 2007 6:15 AM

You all don't read this by now, however this workout killed. BW 185, however I calc'd as if I weigh 200#. Therefore:
DL = 300#
BP= 205#
CLN= 155#

After the first round, I was already winded. Going into the 3rd round, I wanted to die. My back gave out on DL by the 5th round and I skipped it. After that, I simply concentrated on not fainting for the rest of the rounds.

It took 25 minutes to do this one. That was on Friday, and my hamstrings are so destroyed that I am still walking like a hooker.

Comment #555 - Posted by: Paul at October 15, 2007 6:40 AM


As rx'd

Bp 150
Dl 225
Cl 115 (Full Squat)


Love the Full Squat Cleans they add so much more.
The DL at that weight was brutal after the first
3 rounds.
I'll be doing this again real soon.

Comment #556 - Posted by: Alan K at October 15, 2007 10:09 AM


20 min.

Subbed 75 dumbbells for the deadlifts. I didn't want to be "that guy" using every bar in the gym.

135 lb cleans. 195 lb bench press.

Comment #557 - Posted by: Will at October 15, 2007 2:25 PM

34 yom/5'8"/170
30:52 -- last time DNF -- got to 5s and almost passed out
DL 185 (1.1 BW) -- could do a little more
BP 2 50s (.6 BW)-- bench was taken -- could have done a lot more
Clean 125 (.74 BW) -- could do a little more
Felt great to finish this one -- at Xtreme

Comment #558 - Posted by: Garth at October 15, 2007 4:10 PM


Waaay late to the party.


Comment #559 - Posted by: JMR at October 15, 2007 5:35 PM

One Bar Linda

10-9-8-7-6-5-4-3-2-1 reps of:
135# deadlift
135# press
135# clean


Comment #560 - Posted by: Grund at October 15, 2007 8:21 PM


DL 230
BP 165
PC 120

32:30. VAST improvement over last time of 47:00!!!

Comment #561 - Posted by: vaughn at October 15, 2007 9:17 PM


DL - 245
BP - 165
CL - 125


Slow compared to last time. Rough weekend.

Comment #562 - Posted by: LMD_Mike at October 16, 2007 12:40 AM


DL - 245
BP - 165
CL - 125


Slow compared to last time.

Comment #563 - Posted by: LMD_Mike at October 16, 2007 12:40 AM


as rx'd


52 minutes

Comment #564 - Posted by: doco at October 16, 2007 2:06 AM

Holy Jesus.
As a newcomer to CrossFit, I wasn't prepared for the torrent of pain that awaited me. Fantastic job you guys/girls do. Awesome.

This was one of the hardest workouts I've done in my 20yrs of weight training (feel SO old saying that).

Completed in 58:49....had to cancel the massage I had booked the next day....too sore to even contemplate it. Excellent.

Comment #565 - Posted by: Simon at October 16, 2007 3:45 AM

Deadlift: 205
Bench: 175
Cleans: 105


(probably could go heavier on deadlift and cleans)

Comment #566 - Posted by: mwf at October 16, 2007 4:46 AM

Had to do this with one bar
DL 275
BP 185
CL 135
Dropped DL weight to 255 after rd of 6

Time: 49:54

Comment #567 - Posted by: Jamie Maillet at October 16, 2007 5:14 AM

As rx'd
DL 240
BP 160
CL 120
Time: 39:38

Comment #568 - Posted by: Gideon at October 16, 2007 7:01 AM

scaled back due to tight lower-back
275 deadlift
195 BP
115 hang-clean

30:07- felt solid, shift back to power clean and up weight next workout

Comment #569 - Posted by: will at October 16, 2007 10:48 AM

Age 36
BW 185

CFWU 1x15

21:21, even numbers only, down from 27:10 last time. Probably time to start doing this one all the way.

Comment #570 - Posted by: Tim in VT at October 16, 2007 11:34 AM


All sets, adjusted weights:

DL - 185
BP - 165
CL - 95

26:22, about the same as last time

Comment #571 - Posted by: Scotto at October 16, 2007 11:53 AM

195# 32 YOM

36:11 as rx'd

Comment #572 - Posted by: Ralphy at October 16, 2007 12:45 PM

40 yo 6 2 205
205 BP
225 DL
135 clean
32:42, down 9 minutes from FEB.
Chest gave out first...gotta work that

Comment #573 - Posted by: JDrushal at October 16, 2007 12:57 PM


as rxd,
squat clean: 150
bench press: 205
dead lift: 300

time 37:27

Comment #574 - Posted by: JTAC Gary at October 16, 2007 4:15 PM

BW:190 lbs
24 minutes

deadlift: 235 )
bench: 190 ) 10, 9, 5, 4, 3, 2, 1
clean: 115 )

Comment #575 - Posted by: Soran B. at October 16, 2007 7:41 PM

17 of 17

2/3 rx weight and only made it to 4

42 min

wsod: el da sensei - crowd pleasa

Comment #576 - Posted by: Doug Sunshine at October 16, 2007 11:19 PM

First time...

BW - 72kg

Deadlift 70kg
subbed bench press for ring dips (no bench)
Clean 40kg


Comment #577 - Posted by: ZG at October 17, 2007 9:03 AM

Garage, one bar for DL and cleans
Loaded/unloaded 45's so didn't worry about time.
Took over an hour to complete
DL - 155
subbed dumbbell chest press w/30's on stability ball.
Cleans - 65

Comment #578 - Posted by: Gatorland Hokie at October 17, 2007 1:23 PM

first time finished?
sub 155/95/135dl bw=150
wu=30 min elliptical

Comment #579 - Posted by: gregev at October 18, 2007 7:41 AM

Did a modified Linda at the station with the crew
DL 110# DB
incline push-ups
95# cleans

Comment #580 - Posted by: firedave at October 18, 2007 10:49 AM


Drank the Kool-Aid alone today..


175 lb. Bench Press
135 lb. Cleans
255 lb. Deadlift


Is today a high gravity day? The deadlifts felt extremely heavy and all sets were broken sets on them.

Comment #581 - Posted by: Adam Kemmerly at October 18, 2007 12:43 PM

Did a modified Linda at the station with the crew
DL 75# DB Last one was w/ 110# DB
99# cleans

Comment #582 - Posted by: FireBlaine at October 18, 2007 5:45 PM

Jacob 29:30
Seth 24

135 Bench Press
115 cleans
225 Dead lift

Comment #583 - Posted by: Jacob at October 18, 2007 7:16 PM

Now that I'm done I feel like I scaled back too much.

34 M 185#
Did evens (10-8-6...)
DL 185#
BP 115# for first 3 sets, 135 to finish
Clean (power) 115#
about 50 mins, (1 bar, sharing bench press with the wife, wrangling baby, no clock)

Note to self. Use about same weight, do all reps next time.

K 34F134
DL, BP, PC 45# for all, did 10-8-7-6-5-4, (stop at 4, ran out of time.

Comment #584 - Posted by: jmcneal at October 19, 2007 6:15 AM



As Rx'd
DL=300 lbs
BP=200 lbs
Cl=135 lbs

40:33 PR! Almost 5 min better than last time.

Comment #585 - Posted by: Chris_H at October 20, 2007 7:58 AM

Deadlift: 295
Bench Press: 195
Clean: 145

28:21 - Avg HR 159


Comment #586 - Posted by: Mark at October 20, 2007 6:22 PM

23 min
dlt 205
Bnch 185
clean 125

Comment #587 - Posted by: johnmc at October 20, 2007 8:52 PM

38/M/195--SYracuse NY

As rx'd: 22:05 (Pr)
DL 285/BP 185/clean 135

There was a virtual pool of sweat at each station. Nice.

Comment #588 - Posted by: DaGunk at October 21, 2007 8:41 AM

no access to heavy weight so subbed:

a 53lb and a 35 lb kb in each hand (total 176lb) and ended up doing something closer to straight leg DLs

ring dips

100 lb barbell power cleans

~35 minutes. just didn't have an gas in the tanks today.

Comment #589 - Posted by: Gundy at October 21, 2007 10:10 AM

Plunkett- 28:00 10-8-6-4-3-2-1 scaled weight
Meyer- 54:13 as Rx'd 185 bp; 135 cl; 275 dl
Edler- 95 bp;185dl;95cl- no time

Comment #590 - Posted by: Meyer at October 21, 2007 3:07 PM

completed on 22 oct
10 at 255, 185, 115
9 at 255, 155, 115
8 at 255, 155, 95
7-6-5-4-3-2-1 at 225, 155, 95

wow. that was tough. Finished over half an hour ago and my entire body is shaking now.

Comment #591 - Posted by: Derek at October 22, 2007 12:43 PM

16yom 5'8

I weigh 160 pounds now but i took off a few pounds
Also I did 10-8-6-4-2 which is 31 reps instead of 55 but i didnt have too much time.

dl-185- All sets unbroken
bp-155- only broke up the first set of 10
full squat cleans-115- broke up the first sets into halves

time was 23:00 mins exactly

also did 135x10 bp just cause we never do bp much

I should bump up the deadlift weight next time because i should technically be doing 240 which is wayyyy to much right now.

Comment #592 - Posted by: brad c at October 22, 2007 2:54 PM

DL - 100lbs
BP - 65
Cl - 45

Comment #593 - Posted by: GinaC at October 23, 2007 2:28 PM

45, 5'11", 198lbs
23:05 PB
-sub 185lbs for dl
-sub 135 for bp
-sub 95 hpc for cleans

Comment #594 - Posted by: hammy at October 23, 2007 8:04 PM

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
BW - 190
Deadlift: 205 - all broken
Bench press: 175
Clean: 145- all broken
43 minutes

Comment #595 - Posted by: alan at October 24, 2007 10:34 AM



Comment #596 - Posted by: cripsR6 at October 25, 2007 6:31 PM

1,1 deadlift
0,9 bp
0,75 clean

time 21:06

Comment #597 - Posted by: Davidson from Italy at October 26, 2007 4:27 AM

DL = Used 80lbs dbells
BP = Used 60lbs dbells
CL = Used bar, 55, 65, 75, 85, 95, 105, 115, 125, 135

Start=2025 Finish=2105 (40min)

Comment #598 - Posted by: MIKUTA at October 29, 2007 6:21 PM

Rounds 10-3 (someone waiting to use equipment)
275# Deadlift
80# Dumbells on Bench Press
135# Cleans
About 45 minutes

Comment #599 - Posted by: NYCRaider at November 4, 2007 11:26 AM

Great Workout,
26 M 217lbs

Dl 325
B 220
Cl 165 (need to do full range of motion next time)

great job all!

Comment #600 - Posted by: Herb at November 14, 2007 6:31 PM


dl 225, bp 165, clean 95
time 30:30--killer

Comment #601 - Posted by: spartacus@45 at November 15, 2007 7:13 AM

Sweet third crossfit workout ever for me and my roomate

Him as Rx'd for 150lbs ( he is actually 170)
Deadlift 225
Bench 155
Cleans 115 ( were power cleans is still learning the squat clean)
me as Rx'd for 185
Deadlift 275 (sumo style)
Bench 185 ( oh dear lord that was a lot of singles)
Cleans 135 ( I Love these)
So proud :)

Comment #602 - Posted by: Jan van der Kuur at November 16, 2007 5:24 PM


DL: 225 (125%)
BP: 185 (100%)
CL: 135 (75%)

41:16... not bad for my 2nd 3 bars of death. Happy with the weight, not so much on the time, but gives me something to work towards.

Comment #603 - Posted by: charchar at November 16, 2007 9:25 PM


Late, but for future reference:

CL: 60kg (75%)
DL: 120kg (150%)
BP: 70kg (90%)

Only did rounds 10,9,8 - took me about 40 minutes; ran out of time. Got mixed up about the DLs, but the real propblem is my BP. I was doing whimpering singles, grinding out every single one

Comment #604 - Posted by: Mike Gray - Switzerland at November 18, 2007 3:10 AM

M/33/ 133 lbs
First time doing Linda.. I have to admit that I was a little nervous.
I didn't have enough time alloted, so I got through, 10,9,8,7,6,5, and then just banged out 10 reps bench and had to leave after a really quick stretch.
Honestly, I haven't really done deadlifts in quite some time, but they felt great. The bench was the easiest, and I am starting to get a little quicker with the cleans, but I'm a little off (in bottome position) in getting under the bar for the catch point.. I'll have to keep working on it. The cleans were the only ones that really made me suck wind for a bit. I will really try to have a seperate bar for the clean and the deadlift next time as well... taking plates off and on is a serious drag, not to mention, lifting the bar up and then back down each time to get it ready for the next exercise... that sucked. I am looking forward to trying this again when I have more like 40 - 50 minutes... I felt so much faster after 7. Great workout. Thanks.
Keep on keepin on and enjoy the Thanksgiving holiday... great day for eating, playing and watching sports and family... what a great holiday.

Comment #605 - Posted by: Anton at November 20, 2007 7:20 AM

33/M/ 133 lbs
135 bench, 95 clean, 185 deadlift
First time doing Linda and I have to admit that I was a little bit nervous.... that's usually good for a good workout.
I didn't really have enough time alloted so in about 28 minutes or so, I got through 10,9,8,7,6,5, and then just banged out 10 reps bench and had to stretch and get to work.
I liked the workout a lot, and I was pleasantly surprised how the deadlifts felt. I haven't really done them in a long time, so I went 10 lbs light... not next time. The only exercise that I had to break were the cleans. Those really get my wind going and are a fantastic move.
The bench and the deadlifts weren't bad at all.
I have to work on getting a little better bottom position with my cleans.. the speed is comming and I'm getting a little higher now.. especially when I'm only using 95 lbs. That was what I liked was that weight really allowed me to work hard and also concentrate on form.
I hope everyone has a great Thanksgiving. I'm so blessed for my wife and children and family.. not to mention for my health.. everyone on this site who's giving it their all should be thankful that they have the health and ability to allow themselves to push hard and enjoy a healthy strong body.
Enjoy a great day of eating, family and playing and watching sports.. what a great holiday.

Comment #606 - Posted by: Anton at November 20, 2007 7:28 AM

Deadlift 200#
Bench Press 135#
Clean 75#

Comment #607 - Posted by: R_Spad at May 5, 2008 6:24 PM

bw 175
deads 265
bench 175
cleans 135
x10, 9, 8, 7, 6, 5, 4, 3, 2, 1
17:05 (:06 slower than last time)

Comment #608 - Posted by: jay at June 10, 2008 8:51 PM

I did it as Rx'ed except for deadlift. lower back injury, hurts when I do deadlift, but for some reason, cleans are not a problem.

17yrs old 37:00 min

165 lb

Deadlift 185 (would have been 245)
Bench 165
Clean 125

Comment #609 - Posted by: Drew Barquist at June 16, 2008 5:34 PM

bp-3/4 bw
cl-1/2 bw

Comment #610 - Posted by: dcyn at September 19, 2010 5:35 PM

Body weight ; 75kg

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