3 bars of death

welcome back Linda

Whoohoo! Bring on the pain!

ewww

squat cleans?

Yeah!!

3-2-1-GO!!

#4, no just clean, address the bar, squat down, jump to outward stance, as bar is in the air, you are addressing your arms and chest underneath it, you should be in a semi-squat position, then raise up, thats a clean.

I'm on my way to the gym right now to do this. I did the Tabata this morning, came here to look at some of the ladies to see who i wanted to do, see tomorrows workout posted, perfect.

clean = squat clean

ditto...clean=squat clean

#4, yes squat cleans. Clean and squat clean are synonymous. PR'd this on monday at 37:12 with 290lb DL 145 clean and 195 bench press

so...whats the form...squat or not?

Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat.
Hang clean = start from the hang position (above or below the knees), catch in the full squat position.
Power clean = start from the floor, catch in a quarter or half squat position aka the power position.
Hang power clean = start from the hang position above or below the knees, catch in the quarter or half squat.
"Hang" describes where you start.
"Power" describes where you catch.

took that right from the FAQ. squat cleans it is.

Did this 2-6-10 in 35:54 (PR)
Bench 225 lbs., Deadlift 330 lbs., Clean 165 lbs. Probably the hardest workout for me mentally in all of crossfit.

Sleeping through class: $100
Missing work: $44
Gas to drive to the doctors: $8
Parking fee at GBMC: $3
Appointment co-pay: $20
Mucinex D: $15
Shaving 7 seconds off a WOD time despite being sick: Priceless
There are some things you can buy, and others that you must EARN.

4 rounds for time of:
60 walking lunges
50 sit-ups

13:35

rough. I can dig it.

gonna do the air force wod instead since i dont have 3 bars in my basement gym! Any advice?

Trying to take off the "holiday 15". This should be fun with a 405 dead lift, 270 bench, and 205 clean.
3, 2, 1... GO!!!!!!!!!!!!!!

How fast through the reps? Any rest in between? I got that you just plow to the next exercise but not sure about reps.

Nevermind - I just watched video on the website and I get it. Sick WOD! Thanks anyway!! Hooah!!!!

Linda is nasty...

Good thing I love sluts.

Yes! I love this wod! It is brutal!!

2 thumbs up for the hook grip!!

Brutal

HQ is starting to get more strength based. I like it A LOT!

Just got back...

bench - 195
clean - 135
deadlift - 225

(add 10 pounds to my clean, 75 to my dead, and it would've been RX'd, but this is my 2nd WOD of the day and deadlift was hurting alot)

time - 39:08

#10 I've done power and squat versions many times, obviously squat (usually do squat cleans) is more difficult and power is much faster, I track my times with both versions

#15 get it done fast, fewer burpees the better :)

Linda I earned my ACF black beanie with this wod 15:37 185 bench 275 deadlift 135 clean

NICE!!!! Linda is a raging B!tch, but you gotta love her......

3 bars of death... ugh.

Last time this almost made me cry.

I am a cycle behind, been working oly lifting into my training, along with strength.
Tonight BS 175 3 x 3/ DL 242.5 x 4 - just could NOT get last rep!

I will meet Linda this weekend and pulverize her. Yeah right. She's gonna house me and I know it.

Hello, a friend of mine suggested me to compete in the cross fit games after he made me do some work out named gran in 1:43, permitting it fitting in with my decathlon season I'd like to give it a try. Can anyone forward a place to go to find this registration information? Thank you great videos.

WHO PISSED OFF HEADQUARTERS????

s'more - you'll be in heaven

Pony - long time no chat! how are things?

45/6'1"/185

just happened to have done linda on sunday. 24:45 (pr is 22:32). not too happy with this.

deadlift: 275
bench press: 185
squat cleans: 135

#4 - linda rx'd is always with squat cleans. this was established years ago.

did tabata something else today. 456 pr.

pull ups: 86
push ups: 91
sit ups: 119
squats: 160

I think the wod "gran" is 21-15-9 of broomstick presses and steps

Just a few words to the unsuspecting and unfamiliar: The first time I tried Linda she chewed me up and spat me out. I tried it as Rx'd with 300lb deads, 200lb bench and 155lb cleans. It took me 15 mins just to get through the first three rounds and by then my lower back was toast.

I was coming back after injury at the time so I was less conditioned to heavy lifting than I normally would be, however, I think if I had done power cleans rather than full squat cleans I might have made it all the way to the end.

So, although Linda is supposed to be done with squat cleans, if you have any doubts about getting through it, just do power cleans this time around and see how you get on. It'll still be brutal if you try to get through it quickly.

28.49 rx
245
185
135

19/m/5'11/155

had to scale weight down to
deadlift: 155lb/70kg=bw
bench press:115lb/52.5kg=3/4 bw
cleans:83lb/37.5kg=1/2 bw

finished in 25:44

Pony: Crush it sister!

Rookie: What's up mate? You gonna make it to the Games this year?

Go FRAT!

Pony: Crush it sister!

Rookie: What's up mate? You gonna make it to the Games this year?

Go FRAT!

Grangrats to the Crossfitters who just competed in the Crash-B's. Pretty impressive, Tommy rowed a 6:30 beating 90+ of the worlds best indoor rowers, Tanya took 43'd beating over 130 rowers, and EC from Boston took 21st only 9 seconds away from top ten. Not to shabby competing against people who strictly train to row.

This WOD is sweet.

#40 - What question do you have I'll try to help?

Ya know, It's funny that when I first started using the hook grip about three years ago, it hurt and I had to tape my thumbs. Know it does not hurt at all and I don't need to use tape. Thanks again coach, Rip, and Coach B.

Have Fun, Train Hard,

Billy

#40- Google a phrase in the lyrics dude.......you can find any song in the world like this.....

Knucklehead alert for Lynne:

sr, comment 40, go away, you are an idiot. You should not care that much about what song is in the background of a video posted here.

AW, comment 29, your email address does not work. I am assuming that you are talking about "Fran" not "Gran" which is not a named WOD. In any case, please rest a day and then video your next Fran effort. If its under two minutes, even if its under three minutes, please post the video on YouTube and send me an email, my address will work if you click on it.

Posers, what can you do.

Have Fun, Train Hard,

Billy

Great workout guys, I love this one, just got one problem:

I'm a small guy, and (quote Burger King), I've got these tiny hands. lol, their not that small, but do you guys know of any ways to do a hook grip if the lifter has small hands?

Thanks in advance.

I only own 1 bar. Opinions on switching out the weights to accommodate 3 lifts...or...leave weight alone and complete each exercise, one at a time, all the ways through. I lean towards changing out weight and sacrificing the time. Let me know....thx.

Linda is like my favorite. it hasn't been on the main page since I started but I did it in a couple times because its so boss. I always feel so beastly after finishing it. Hopefully this will be my first time with all full squat cleans.

Crossfit Sri Ram Ashram, India
This killed us.
Arvind m/63kg/5'7"
Bench Press 50kg
Deadlift rx
Clean rx
26:33

Bachendra m/65/5'5
Bench Press rx (failed on several)
Deadlift 80kg
Clean started at 46 ended at 40kg
38:36

I cried after round #6...so much pain...33:30 mins, no endurance WOD today for sure!

First time unscaled for me. Brutal.

41:40

I am very impressed with all your times. You all give me something to strive for.

S/F

Okay looking for some pro advice here. On related pro advice from Russ and Jacob I've been working the things I suck at daily to a small degree. I believe the idea is to do them, but not to the point of failure or extreme exertion.
I started the idea doing 3x3 L pull ups, which over time got up to 3X7. After a big pull up day I was no longer able to do my 3x7s, (though I nailed the pull ups section!!).
So my question is, how should I vary the things that I suck at? Should I just start small and always build up until a big work out and then drop down as needed or what?? More detail is always better
feel free to email

deadlift 120kg
Bench 70kg (scaled from 80kg)
Clean 60kg

57:04

got owned, first time linda has slapped me

scaled to 3/4 rx'd weight - :36:28

29:36

HFTF Billy- ay yi yi- I never emailed the details you asked for! Dur. What can I say? Big muscles- little brain:) Email is on its way.

Rookie, Playoff Beard, s'more, Cookie, J9, Olive Oyl- what up FRAT? I'm here, just been lurking. I'm busy running an empire :) See you all in July at the Games.

I picked up CrossFit during training for my first ultra. In reading through the websites, posts, and CFJ articles I could use some clarification.

Am I losing some benefit of the WOD because I couple it with my standard run workout (read: extended conditioning 1 hour or more, far beyond cardio conditioning but used to get the body used to long periods of raised activity)? Unfortunately, I do not have the opportunity during the day to split the workouts like they suggest on crossfitendurance. Any thoughts?

More caloric intake and likely over training.

Had to scale a bit.

5-5-4-4-3-3 reps of the triplet:

Deadlift: 305 x 4 sets then 205 x 2 sets
Bench press: 220 x 6 sets
Squat cleans, going light for form: 45 x 2 sets then 95 x 4 sets

22 minutes

As Rxd

Body Weight 194
Dead Lift 300
Bench 200
Clean 150

Time 31:57

Scaled weight;
body weight: 185
DL: 185
BP: 135
Clean: 100

No stopwatch but about 25:00

Will do it tomorrow, which I usually take as a rest day. Will use DBs for 3 lifts.

42 minutes sooooo much pain during deadlifts!!!!
LOOOOOVED it!

Thanks HQ, bring the pain or I'll bring the tears!

as rx'd

DL @ 285
BP @ 190
SC @ 140

18:01

body weight- 158

Deadlift- 235 (only reason not as rx'd, should have been 240)
Bench Press- 160
Squat Clean- 120

time- 24:07

m/31/220?

DL - 315
Bench - 220
PC - 165

41:37

DL-285
Bench-190
Clean-145
22:58 (PR)
Still used 190 even though bodyweight is 185

Using 225#, 150, and 115 for 10-8-6-4-2:

26:00

M/21/200

Dropped bench press to 185 from 205; haven't benched in a long time since I've been doing CF. I think I did more power clean than squat clean; have trouble getting down low into a squat.

Deadlift: 295
Bench Press: 205 (10) / 185 (rest of sets)
Clean (power): 145

Time: 42:07

This was a hard WOD. First time I've really done Linda. Blew through the power cleans, although I should work on the SC. Deadlift was ok; usually broke it down into 1-2 reps, rest a few seconds, then at it again.

m/32/5'9"/175

due to lack of resources because my partner and I are at a globo gym, I did 225 DL (40 lbs under), 135 Bench (40 lbs under), and 135 Squat Clean (4 lbs over)

31:53 (PR of 5:14)

Decided to scale back on CFit for a little, since there's been so many brutal WODs that have left me lethargic (overtraining?). I'm going to hold off on Linda until tomorrow, went into the gym and was still sore from doing Cindy yesterday.

This sounds great, but it's oh-so difficult to do at a crowded gym!

M/35/5'9"/170

DL 255
BP 170
CL 125

34:42

m/35/155 new to crossfit

deadlift: 165 (1.06 x bw)
Bench: 135 (0.87 x bw)
Clean: 95 (0.61 x bw)

Time: 41:38

32/m/5'10"/210

Scaled due to lack of time and equipment.

Deadlift: 225
Bench: 135
Squat Clean: 135

26:24

32/m/190

DL 285
BP 190
PC 140

28:26

M/42/5'11"/180

Deadlift-245# (1.36)
Bench--133# (0.74)
Clean--125# (0.69)

34:18

Strange WOD for me.. seems I did one of the exercises wrong. My Clean I guess was just a Hang Power Clean :-(

Deadlift - 205#
Bench Press - 165
Hang Power Clean - 95#

Skipped the 8 rep round

19:05

m23/6'1"/163 lbs

bw 165

dead 250
bench 135
clean 125

19:04

scaled to deadlift bw (90kg), bench 0.75xbw(67,5kg), clean 0.5xbw(45kg): time 36:05 min

I think everyone, who can do it as rx´ed, is a beast ;-)

BW: 189
DL: 185
BP: 145
CL: 135

30:41

ok so this totally kicked my arse. i thought last night was hard, yeah no comparison.

had to scale weights down to manageable levels

ended up using 225 DL, 200 Bench, 125 cleans.

overall 32 mins. I lost some time setting up stuff and scaling down weight, etc. Also had to do first sets of deadlifts in sets of three.

I wished i could do this one. Week 6 of slipped disk back injury, not impressed, hating not being able to do anything.

First time doing "Linda". Was feeling confident so attempted as rx'd: DNF (Completed 4 Rounds in 30:39 and had to stop secondary to get ready for work)

4 (10,9,8,7) rounds at: 30:39

245lb DL
165lb Bench
125lb Squat Clean

I was feeling good and probably would have picked up the pace on 6,5,4,3,2,1 finishing, I am guessing in the 45 min range.

Even though I DNF I worked on "squat clean" form (butt to the floor literally). That felt great and a huge accomplishmentconsidering when I started in 12/09 I struggled just to do air

squats to the floor. Next time I see "Linda" I know I will own her. (She probably will still own me, LOL!)

34M/165lb/5'9"

Can I do this with one lift at a time? I.e. first do deadlifts 10-9-8-..., then bench presses and finally cleans. Does it make a difference?

34:21 Scaled
DL @ Bodyweight (190#)
Bench at 1/2 (95#)
cleans @ 1/2 (95#)

DL and Bench sets unbroken, should probably up the weight next time. Cleans damn near killed me. Sets of 2-3....

DL - 335
Bench - 225
Clean - 165

Bench was all unbroken, DLs were broken until the set of 6, cleans until the set of 4.

30:50 as rx'd.

OMG! Linda (scaled) chewed me up and spat me out.

41:00

245 Deadlift
185 BP
155 Clean (power cleans)

Such a long way to go....

What scale should I use if I only have dumbbells?
Cheers!

scaled DL to 225 (from 280)
scaled cleans to 115 (from 140)
kept bench at BW!
37 minutes

as rx'd

250lb DL
165lb BP
125 Clean (full clean)

29:19

cleans were just killing me more than usual this morning.

20:10 last time 22:03

200lbs deadlifts
135lbs benches
100lbs cleans

3 rounds:
supermans
plate pinches 10's 35 sec hold

201--02-18: 37:56 as rx'd + (Office AM no waling bwt sets. 265,170,135.DL+10/SC+8. Deads and BP unbroken, full SC's unbroken on round 1 than no less than 5, BP's felt tougher today, Rnds@3:58,4:39,4:47,5:31,4:10,3:33,2:51,1:56,:57

2009-11-28: 37:08 (Gym AM,225,170,135,dl-30 & sc+8,next time put all 3 closer together,bp's & sc's felt a lot cleaner this time, want sub 35)

2009-08-12: 44:54 (Gym PM, 1st time, dl's & sc bar same bar, 225,170,135, dl & bp unbroken,sc's broken at 4, need work on these)

Wolf Pack Day 2:

Wolf Pack Welcomes Jeff "jefe" Lenar.

Scaled Weight
Dead: 196 pounds = 88.90kilograms
Bench: 155 pounds = 70.31 kilograms
Clean: 110.3pounds = 50 kilograms

21:30
Spice Won

Question on the hook grip: Is there any benefit to using it if grip strength is not your weakest link? I DL almost 2x BW with a normal overhand grip and am not yet close to having a problem with the lower weights involved with snatch and clean. Prior to starting o-lifting I've had problems with thumb and wrist arthritis which the hook grip seems to aggravate. I'm painfully aware of the cons but have yet to experience (or apparently need) the most obvious pros. What am I missing?

Sidelined with tendinitis/bursitis of my shoulder
physical for today

Oh, it's on!!! I am going to attempt this as rx'd for the first time. It's going to be close - bench press is the weak point. It isn't going to be pretty or metcon-y, but it's going to get done.

Totally gonna miss out on this one. I leave for a ski trip and am not going to be near any weights. Well, I guess Dr. Burpee and I have an appointment. FUN!!

F/25/5'8"/170

Had to scale weights down- used 225 for DL (~130% BW), 150 for BP (~90% BW), and 95 for SC (~60% BW).

Still hurt way too much but at least I was able to keep moving through the bars with a slightly lower weight.

27:55 or something like that. When I finished I collpased for who knows how long before I remembered the clock was running, so I crawled across the room to get it.

My BW is 215.

My DL : 322
B: 215
C: 183
it's been awhile for me doing CF or heavy
lifting. How much should I cut these weights
by?

James

BW: 130

Deads: 195#
Squat Cleans: 100#
**Bench: No bench for me with this shoulder. Physically hurts to be in bench press just the bar. Orthopedic told me bench is one of THE WORST skills to do for anyone that has shoulder problems.

BENCH SUB: 10-1 pull ups/chest to deck push ups

TIME: 28:55

Thought it would never end.

excuse my inability to write correctly: "physically hurts to be in bench press just the bar" should read:

physically hurts to bench press with just the bar.

BW: 185

DL: 275 subbed 245
BP: 185 subbed 165
CL: 135

Time: 30:30

That was rough, should be able to go up in weight on the DL's and BP next time, get closer to those BW percentages.

johannes-it makes a difference. do it DL, bench, clean...it makes the body adjust to different movements.

daner-yes, the hook grip is still beneficial. trust me. just use it.

m/19/175#/5'7
as rx'ed 26:43

m/36/5'11/205
DL: 245
BP: 195
CLN: 145

Time: 32:28(pr)

Scaled weight but was still higher and faster than the last time I did this WOD.

*Weighed about 5# heavier the last time. My weights & time were: DL-185,BP-185,CLN-135,Time: 37:42

rx'd

29:31

225#DL - 155#BENCH - 115# SQUAT CLEAN

46yom/145#/5'8"

m/20/6ft/175

cfwu

wod 5 rds of:
#95 bentover rower x8
#95 sdlhp x 8
#95 thrusters x 8
#95 stiff leg dl x 8
#95 clean to press x 8

bike 3 miles full effort
2 rds of:
3 minute plank
stability ball double crunch
60 sec bicycles
60 sec flutter kick
25 crunches

I suck and my gym sucks so my weights and times aren't great, but they are an improvement.

DL = 66lb
BP = 66lb
Clean = (yep you guessed it) 66lb

Time = 39min

They are the heaviest free weight bars I can get hold of.

I am so sore after yesterday. Deads even felt heavy and usually I can storm through those without a break.

10,8,6,5,4,3,2,1 (yes, there is no 9 or 7)
140lb Dead
95lb Bench for two then dropped to 85lb
70lb Power Clean

32:45
Slower and with less reps, (albeit slightly higher weight)

as rx'd Linda

DL: 245
bench: 165
clean: 125

25:28 first time timing it

Linda-3 bars of death

Last time I tackled this WOD I completed as rx'd in 40 minutes.
Then had to take the following week off because of poor form trying to go too fast w/ the heavy weights.
Lesson learned, scale the weights, its OK.
So today scaled as follows:

Deadlift 155#
Bench Press 115#
shoulder cooperated
Cleans 75#
19:50

All weights felt light but I pushed through with good form and no "bad pain".
I'll increase the weights next time, just a little. This was a good WOD for me.

Laura f/47/5'7/155

M/31/6'1"/195

37:17

Deadlift: 255lbs (1.3x body weight)
Bench Press: 155lbs (.8x body weight)
Clean: 135lbs (.7x body weight)

M/31/189cm/112kg

Did one bar at the time.

Started as rx'd on 10 - 9 then I scaled 20kg on each 8 - 1
Deadlift: 160kg - 140kg
Bench: 110kg - 90kg
Cleans: 80kg - 60kg

Time: 34:00

10 through 1 of

115 Cleans
air squats
155# bench
Sit ups

17:54
Last time
17:39

M 35/5'7"/135

Scaled weights 10-9-8-7-6-5-4-3-2-1 reps
Deadlift - 135 lbs.
Bench -100 lbs.
Clean - 70 lbs.

13:51

26/m/175

265
175
135

Tried this as rxed for the first time today, in 34 minutes I made it to the round of 3's before I tapped out. So close.

My form on dead lifts was going to be horrible if I kept going. Next time, all the way, no doubt.

I'm calling myself "Light-weight Linda"
150 deadlift (bodyweight)
75 bench (1/2 bodyweight)
75 cleans (1/2 bodyweight)

32:21
Wimpy but done.
Chin up!
Olive

I only own 1 bar. Opinions on switching out the weights to accommodate 3 lifts...or...leave weight alone and complete each exercise, one at a time, all the ways through. I lean towards changing out weight and sacrificing the time. Let me know....thx.

Carole
F/51/5'6"/133

deads 155#
bench 95#
squat cleans 65#

19:49, with 20# heavier deads, and 15# more on the bench than last time.

Kevin
M/50/5'11"/168

deads 225#
ring dips instead of bench
squat cleans 115#

28:45, 14 seconds slower than last time, with same weights.

Someday I'm going to beat her again, just wasn't today.

Alright ... I’m a new to CrossFit (about 2 - 3 weeks) and I love the work outs. They are fun and challenging, but I’m a little concerned that I'm going to turn from She-Ra into the Incredible Hulk with all this weight.

I’m fairly fit from running, but I have never done and serious weight training before. Do I need to reduce the weight... :) More than I already have to, increase reps, or leave it alone? I want to be a strong, fit, good looking momma... Not manly. Any suggestions / advice or am I being paranoid?

26/m/5'11"/219
"Light" Linda
225 deadlift
155 bench
95 squat cleans
16:37

M/35/175

As Rx'd, 34:43. DL: 255, BP: 175, CL: 135

First time on this WOD only did 10-8-6-4-2... so just to do it "as Rx'd" felt awesome!

As rx'd 50:02
245 DL
165 BP
125 Cleans

Only 2 bars so lost time switching out weights. On last round of bench just threw the 25's on and did 175.

All Benches unbroken. Shoulder feeling much better on bench.

DL's still kill me. First set unbroken.

Cleans felt good today until the later rounds. On the last few rounds form felt tight. Was realling exploding and diving under the bar, I had to back was killing me.

DL's BP Cleans
Rd10 1:21 1:12 2:57 5:31
Rd9 2:36 1:39 3:10 12:58
Rd8 3:33 1:19 3:23 21:14
Rd7 2:14 2:11 2:42 28:23
Rd6 3:07 :46 1:56 34:13
Rd5 2:20 1:42 1:53 40:10
Rd4 2:00 :29 1:13 43:53
Rd3 1:09 1:21 1:06 47:30
Rd2 :20 1:20 :11 49:22
Rd1 :23 :08 :08 50:02

m/21/5'11/220

clean and deads-rx'd
bench scaled to 205

27:00

i.love.linda

23:17 RX'd

M/39/180/5'10"

36:11

Big Mistake, did 1.5, 1, .5 Knew the cleans were too easy.
240, 160, 80. Even still, heart rate was red-lining.

AS rxd (squat cleans)

31.06 --PR by 10 mins---

ii really hate to post this but what is the name of the WOD that involves the row, bw bench press, and handstand press?!?! I cant find it on the site or i either overlooked it! tx in advance

lifted/rx'd
d. lift 315/372
bench 255/248
clean 185/186

36:33

I dont understand how you guys think that you LOSE time switching the weight plates. You get extra rest and considering your times, you did stop a couple of times during this WOD. Jus saying that blaming only having 2 bars for not getting a good time is somewhat irrelevant. Just my opinion.....

"Linda"

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.

I did SQUAT cleans.
weight is
Deadlift 250lbs
bench 165lbs
squat cleans 125lbs

TIME 38:34
last time 41:00 even with 5 lbs lighter on cleans

I had to pull off 125lbs off the bar to get the clean weight, and after the cleans rerack the weight for deads. It got real frustrating changing weights arround. When you are spending more time changing weight then doing the exercize it gets to you.
I went back and timed how long it took me to pull the weight off and put it back on and it took 1:08 min so I spent over 10 min changing weights.

Now I was real happy with the workout. Deads unbroken, bench unbroken(no spot keeps you moving) Cleans only first 3 rounds broke.

19:57, Done at work with only 2 bars, so subbed ring dips for bench and cut DL down to 245.

DL - 185
BP - 155
SC - 125

Only 2 bars at the gym... Had to swap between the DL and the SC. Not that I didn't need the rest anyhow!

36:20

35:30 185# dl[75% rxed] 125# bp [76% rx] 95# squat cleans [77% rx] 165 # bw

Linda = roughest "girl" out there...

DL - Rx'd
BP - Rx'd
SC - scaled to 130#

28:12

225 DL,205 BP,155 Clean
240Ibs, 6'2"
45:24
Modified weights to avoid back injury and had a solid WOD. I still can't power through it and would break the higher rep sets into 2's and 3's.
I'm still working on my "fire breather" status.

M/44/180
Rx'd
DL - 270
BP - 185
SC - 135
37:27

48/ 5'11 / 165 - Newer
Man that almost made me meet Pukey - Started as rx'd but then had to scale (felt intense heat sensation in left upper back; did not warm up enough??):
10 = 245dl / 165bp / 125pc
9 = 205 / 165 / 115
8 = 185 / 165 / 115
7,6,5 = 185 / 165 / 95
4,3,2,1 = 225 / 175 / 95

34:30

Do you do these as rounds? As in 10xDL, BP, SC then 9.DL, BP, SC, etc or do 10-1DL then 10-1BP, etc?...

M/38/6'6"/255

DL 225
Bench 155 (Should have done 165)
Clean 135
(Only had two bars, had to swap between DL and clean.)

All reps completed. Time: 49:52

Totally Wiped out!!!!

This was the second time that I have completed this workout. The first time I just did power cleans(not full squat cleans), and I completed it in 50 minutes. This time I was able to do full squat cleans. I completed it in 48 minutes.
Deadlift-300
bench-200
clean-150

Set the weight too conservatively, definitely could have done more. We know for next time: Also, only 2 bars, with two CF'ers, so every single exercise had a few seconds rest as we traded off on each one. Definitely made it a bit easier to catch/keep my breath!
DL = 185
BP = 125
Clean = 85
@35m for each of us.

Our main concern was the bench press, as we don't actually have a bench for it. We have flat and adjustable benches, but nothing to hold the bar, so every set included a clean, plus a weighted sit-down onto the bench, plus a weighted sit-up to get up! However, since the weights were light enough, we added in a few push-presses to the end of the cleans, just to spice things up. ;)
Chipper on Tuesday
Tabata This on Wednesday
Linda on Thursday
I'm a hurtin' buckaroo! Thanks Coach!

So technically a clean is just getting the bar from ground to catching in one movement (ie; clean). Doing a full squat usually is the result of getting under heavy wieght. But when doing lower wieght it is usually more efficient to not go into a full squat to catch it. It's like kipping pullups, you can get more reps in less time and so more power. I found that with the more weight is do, i naturally begin to catch in full squat.

First off on the 2 pics in question i apologize for the negative comments. the pic today is the types of pics athletes and clients need to see when going on OUR website. Oh I love the triplet

M/36/5'10"/175

As Rx'd
Deads-265
Bench-175
Clean-135

Time: 24:10 (PR)

Linda is nasty. Felt like I was crawling on the deads. Legs are really tired. I feel some DOMS coming on. Hopefully it won't get here until the rest day. Love this workout. First time I did it, about 2 1/2 years ago it took me an hour and I couldn't do the weights as Rx'd. The best part is that there is still lots of room to get faster.

NEVER QUIT!

Wolf Pack Day 2:

Wolf Pack welomes Jeff "jefe" Lenar.

Scaled Weight

DL:196
Bench:155
Clean:103
21:30
Spice Won
Light Weights Dec Time.

32/M/190

not as rx'd - i only did the DL's and they were 60# less than rx'd weight.

Don't know how long it took, next time I'll add 10 or 15.

Sam
Deadlift: 225
benchpress: 165
clean: 130

reply to comment 137:

Of course it is more efficient to catch a clean in a "power" stance, especially with a light weight.

A "clean", however, is NOT a "power clean". the clean, especially at a lighter weight improves athleticism (and hip flexion) in a different way than a power clean.

Most team sport athletes can power clean more than they can "clean" because they do not often need to have eccentric control through the ROM at the bottom of a clean.

This is worth noting, and is worth working even at weights not approximating your 1RM

2001-02-18: 37:56 as rx'd+ (Office AM no walking bwt sets) 265,170,135.DL+10/SC+8. Deads & BP unbroken, full SC's unbroken on rnd 1 than no less than 5, BP's felt tougher today, Rnds@3:58,4:39,4:47,5:31,4:10,3:33,2:51,1:56,:57

2009-11-28: 37:08 (Gym AM,225,170,135,dl-30 & sc+8,next time put all 3 closer together,bp's & sc's felt a lot cleaner this time, want sub 35)

2009-08-12: 44:54 (Gym PM, 1st time, dl's & sc bar same bar, 225,170,135, dl & bp unbroken,sc's broken at 4, need work on these)

'Linda' as rx'd

Deadlift 115kg/253lb
Bench press 75kg/165lb
Clean 60kg/132lb
Time=39.24

1 bar so time spent changing weights and lifting bar upto and down from my bench. Still a great wod though!

Mike H.
30/5'11"/175

As RX'd
Deadlift 275
Bench Press 185
Clean 135

Time: 50:16

DL-410
Bench-275
Cleans-205
59:00

CFWUx3

-5 kipping pullups round 1, 1 round 2

-5 unasst dips round 1

-76/34 asst on the rest of the pullups dips

My plan was to scale down as such:

DL body weight (185)

Bench 3/4 body weight (135)

Clean 1/2 body weight (95)

Two problems arose, though. First, I'm still a bit worried about my shoulder, so I decided to do the cleans with a 27# body bar just for form. Second, I made it through 9 reps of the 135# bench, but I was worried about failing without a spotter, so I cut it down to 115, which ended up being a little too light for the later rounds.

36:30

Scaled Down
23/5'9"/155
bench - 115
Clean - 95
DL - 200
30 min. and instead of last 1 rep did 10.

42:53 rx'd
BP 200
CL 150
DL 300

as Rx'd
Deadlift 220#
Bench 160#
Clean 120#

Worst WOD ever... Feel good now though:)

Ugh, I went down to ignominious defeat today. Made it as rx'd through the round of 7 (300 lb DL, 150 lb cleans), then just could not handle the bench press at body weight anymore, I had already been forced to do singles in the round of 9. The other exercises were fine and actually not all that challenging, did most rounds unbroken. Need work on bench to address a serious strength imbalance - probably dips, and shoulder press, etc. will help too. Finished up the workout dropping the bench press to 135, time 44:01.

Guess I'm still just Linda's biyatch.

Modified CFWU x3

WOD
:42::07

Modified the WOD due to injuryies... Still.
(DL: BW (205), BP: 1/2 BW, CLN's: 3/4 BW) Scaled or not, I'm smoked! Biiking the Endurance WOD later.

Get some, Go again!

M/23/6'2/155

As rx'ed
225
155
115

Did first 4 rounds in 30min, then had to leave to get back to work :( next time ill either scale or start quicker. Was about to be on 6 rep round too which is way cooler than the others haha.

m/33/6'4"/210

Scaled heavily
285# DL
185# BP
155# cleans

tweaked back at the end of the 7 rep round so just did BP and cleans after that. Someone was doing lighter DLs so started up again on DLs at 199# for 4 rep round and down. I can normally storm through DLs but felt really weak today.

time would help... 31:22

DeadLift @ 250
Bench Press @ 140
Clean @ 130

18:30

Very pleased with the above numbers.
"I think the good Lord knows about CrossFit."
-Mary

Yet again, I miss understood the assignment. I thought I killed it, until I re-read the WOD before this posting. Basically I did 10 rounds at 3 reps for all the exercise instead of the rep number matching the round I was on. Looks like I cheated myself out of 25 reps since I did 30 instead of 55. Nevertheless for those that fell into the same trap as I did. Here at the numbers. I guess I could double the numbers and add some to account for fatigue though.

RX'd 16:41

10 rounds @ 3 reps

DL 235#
BP 155#
SC 115#

as rx'd 20:57

M/38/6'/190

m/43/6'/205

dead lift 295
cleans 165 10lb under rx
bp 205

30:11

body weight: 75kg
weights used: 115kg-75kg-60kg

time: 49'50

only one bar and did most sets in two

M/23/160/5'7"

As Rx'd 24:46

Deadlift-240
Bench-160
Sqaut Clean-120

First time doing Linda. When I started Crossfit last year, being able to complete this WOD was one of my goals. This is a great day!

What's the damper, Kamper? Thanks for the info a while back on rowing, bro.

"I went down to ignominious defeat today"- I love it.

Great to see such strong work coming from the ladies. In8girl, where y'at? Last time you did this, did you do full or power cleans? Curious.

m/170

"linda" rx: 33:20

pr is 30:16, but this time i only had 2 bars so i had to strip and add weight every round with the cleans and deadlifts

Can anyone help me out with the dumbbell vs barbell issue? I know the loads should probably be lighter with dumbbells, but by how much?

#125 Jake

You're right, when you have to change plates between the first few sets you do get an extra rest. But, when you get inside of 5 and you have to strip plates off and move the bar and bench before you can move on, it does slow you down a little.

I post my WOD's so I have a bench mark to compare against the next time I do a WOD. I'm sorry my comments caused you so much angst.

29:50
5 mins off PR
DL really killed me today, BP went unbroken
BP-155
DL-235
PC-115

29/M/141

"One bar linda"

10-9-8-7-6-5-4-3-3

215 lb deadlift
elevated foot ring pushups
105 lb cleans (strip weight from outside of bar on deadlift to leave 105 lbs on inside of bar)

Takes up a lot of time re-setting the weight, but it's the best I can do with one bar. Absolutely brutal on the deadlift, lower back is fried- the other exercises felt like cake compared to the deads. Will either add weight to pushups or add reps next time, they're too easy on their own.

34:58 - PR by 4:36

Did 8 rds, dead and clean, 10 rds bench... only one olympic bar did 3 sets then moved weight around... 28 min Im new to this CrossFit thing!

275 dead
185 bench
135 clean

m/170

33:20

dead: 257.5
bench:170
clean:127.5

*forgot to post weights,( post# 163)

Hey there SLP! Thanks for the shout, girl, I needed it. Some days you get the bear, some days the bear gets you. That's kind of a weird saying, actually, wouldn't there only be one day the bear gets you?

159 lbs today

1:03:06, had 2 bars, so I was wasting some time switching weights.
Deadlift: 222 lbs (rd 10, & 9) 202 lbs to the end
Bench: 160 lbs (failed on 2 lifts)
Clean: 67 lbs (failed on 1 lift)

I'm new to deadlifts and newer to cleans. I think I finally have a better feeling for the form. When I get a chance to film myself doing a clean I was hoping I could post on youtube and you guys could help me with my form. Thanks.

So maybe Jake #125 can send me one of his bars since having to move more weight during the wod than recommended,seems like "break time" to him. I am more than happy to make this wod easier for you.

212# weighed before workout (6'1", M, 25)

Close to Rx but not quite, all reps completed.

Weight:
DL: Rx'd 316# all sets (set of 5 and 4 reps used straps though)
Bench Press: 215 every set except 7,6, used 195 there
Cleans: Used 105# from set 7 on to practice/keep form

Total time: 57:00

I'm a little disappointed that I had to drop the weight so low to keep good form on all the cleans, but what can you do but keep working at it. Got some nice looks from people around me when the DL bar took a chunk of skin from my leg and I started bleeding down my leg but didn't notice. lol. Glad to be wearing my FEF shirt today!

Chris

33/m/205

modified the weights a bit
DL: 205, all reps done
Bench: 205, all reps done
PC: 135, all reps done

Used 2 bars, so some time lost racking/un-racking wgts

28:30

M/44/175

Scaled a little

DL: 254
BP: 155
Clean: 115

Total: 21:33

As Rx'd 34:34. PR by 13 minutes!

M/20/175

M/24/5'9"/175

As Rx'd

22:41

PR by almost 12 minutes!!!

M/35/240

Scaled a little as well.

DL at 315
BP at 185
Cleans at 155

Was feeling down so hence the scaling. Still did the required sets. 34 minutes. First Time meeting Linda. Hope she leaves me alone for a bit.

Denis

Googled a bunch of the lyrics and couldn't figure it out. Anyone know the name of the song on the woman's vid?!?

I weighed 265# this morning.
Completed the following in 44 minutes.

Set 1
8 315# Deadlift, 2 275# Deadlift
10 265# Bench Press
10 140# Clean

Set 2
2 275# Deadlift, I quit, but Phil made me keep going. 7 225# Deadlift
9 225# Bench Press
9 140# Clean

Set 3
8 225# Deadlift
8 225# Bench Press
8 140# Clean

Set 4
7 225# Deadlift
7 185# Bench Press
7 140# Clean

Set 5
6 225# Deadlift
6 185# Bench Press
6 140# Clean

Set 6 - Same weights, 5 reps each
Set 7 - Same weights, 4 reps each
Set 8 - Same weights, 3 reps each
Set 9 - Same weights, 2 reps each
Set 10 - Same weights, 1 reps each

M/30/5'6"/155:
F/20/5'1"/181: just started CF

DL@135
BP@ 85
Clean@85

35:20

Linda as rx'd

BW - 165lbs

Deadlifts - 250lbs
Bench Press - 165lbs
Cleans - 125lbs (Power Cleans)

Time: 14:20

Video going up in my WOD log shortly.

Me: 43yo/M/5'10"/181lbs/11%BF

This is my 36th "Named Workout" in a row (3 on 1 off) since the beginning of the year. Linda.

Warm Up: Greg A's stretching and warm up + some bar mucles ups.

WOD: Linda 41:21 as prescribed.

Deadlift: 275lbs (1.53 x body weight) The deadlifts were the easiest. I broke these into set of 8-2, 8-1, and then did the rest of the sets in one shot.

Bench Press: 185lbs (1.02 x body weight) These were the next easiest. I broke these into 7-3, 7-2, 7-1, and then did the rest of the sets in one shot.

Full squat cleans: 140lbs (0.77 x body weight) These were the toughest. The rep scheme as follows: 4-4-2, 5-4, 5-3, 5-2, 5-1, and then the rest of the sets in one shot.

Cool down: one bar muscle up.

Have Fun, Train Hard,

Billy

Jay comment 182, excellent work bro. Its always legit when a guy posts a kick @ss time, like yours and follows it up with, "I video'd it and its going up shortly." That Rocks!

Have Fun, Train Hard,

Billy

m/39/194/70"

Power Linda

DL @ 285
BP @ 195
Power Cleans @ 145

10-9-8-...-3-2-1

43:04

47/M/6'/185

DID THE FILTHY FIFTY "ANIMAL STYLE"

TIME: 36:35

50, 30" BOX JUMPS
50, 25 POUND WEIGHTED JUMPING PULL UPS
50, 2 POOD KB SWINGS
50, 25 POUND WEIGHTED WALKING LUNGES
50, 25 POUND HANGING SIT UPS
50, 70 POUND PUSH PRESS
50, 25 POUND WEIGHTED BACK EXT.
50, 20 POUND WALL SHOTS
50, BURPEES
50. DOUBLE UNDERS

09 IS GONE...NICE!

SHINE.

ROBERT SUTHERLAND
TUCSON, AZ.

M/165/5'8''

D/L: 245
BP: 155
PC: 115

29:50(phew)

AS Rx'd for women

18:50

M/42/170/5'10"

As Rx'ed
Deadlift: 255, Bench: 170, Squat Cleans: 127

10) 5:26 9) 4:43 8) 6:03 7) 5:15 6)5:57 5) 4:33 4) 3:36 3) 2:36 2/1 combined) 3:35

Total: 41:48

HR ave 160 w/ max HR 172. Had to do broken sets of DL and Squat Cleans reps 9 thru 6? with the exception at Bench press which was easy for me. I'm suprised that that was a limiting factor for alot and that they dropped the bp weight? Maybe the next CF cycle will adress this with a focus on more pressing movements? I'm hoping HQ will give us a break and that tomorrow's workout only involves lifting protien shakes...

M/47/200

As Rx'd.
DL: 300
BP 200
C: 155

38:45 PR

I forget how tough those middle sets get. You really need to dig down and see what you've got on this WOD. The cleans (I did full cleans) were brutal. Really had me huffing and puffing.

34 yom 225 bwt

linda (scaled)
340 deads (150 percent)
225 bench (100 percent)
145 squat cleans (64 percent) +10lbs from last linda
time: 25:23 new pr and heaviest Linda to date!

M/24/5'6"/160

33:24 as rx'd and some.
DL: 265 for 10 rep round, 245 there after
BP: 165
SC: 125

m/50/174/511

Scaled WOD
DL = 175
BP (.8BW) = 140
Clean (.6BW) = 105
10-9-8-7-6-5-4-3-2-1 reps
Time = 24 minutes

I think I could have handled a little more weight on each lift. I'll save that for next time.

used 185 lbs for my BW (200 really)
275 DL
185 BP
135 clean
37.57

M/32/6'1"/175

As Rxd: 32:35

265 DL
175 Bench
135 Squat Clean

DL = 66
BP = 45
Clean = 45
all reps
time = 20 min

could have done a little more on BP, but it was a good workout for me this time. just finished a 50K (31-mile) trail ultra this week :)

2nd time with Linda. Maybe someday I will be able to do it Rx'ed.

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

Deadlift: 235#
Bench press: 185#
Squat Clean: 135# 10 5,4 5,3 7 5,1 5 4

3:12
6:00
6:16
4:52
4:53
4:07
3:30 = 32:44 total

As prescribed:

DL: 315
BP: 210
SC: 155

28:56 (PR)

M/34/70/210

use 245# DL and 140# SC next time

38M/5'10"/170#

W/U: 17 ROM exercises; 1 rep of Linda.

As Rx: 20:29.

C/D: skipped.

New PR by 2:19. Controlled drop on DL and clean (no bumpers); bar to chest on bench press; full squat clean.

As rx'd 57:21 oh how I missed linda. Still shaking off the remants of the bronchitis I had.

Scaled.

BW: 180#
DL: 225#
BP: 180#
Clean: 115#

23:27

Aloha,

Jordan

m/36/185#

DL:275
BP:185 Broken from 8, beat me up!!
PC:135
35:59
Next time we do Linda we'll do squat cleans.
Last Linda I was 155# BP so I'm stoked about my broken bench reps.

As Rx'd for 185 lbs 38 yro M
33:24

I think the last DL was the hardest DL I have ever done. I do have to admit that my form on the cleans is pretty heinous.

M/45/6'1"/185

DL 275
BP 185
CL 135 - My mistake power cleans

23:25

scaled this b/c it was my first real attempt at Linda. I did it once before on only the even numbers. I wanted to make sure this was a metcon workout, and scaling the weight was the best way to do that.

10,9:
135 DL
185 BP
135 Cleans

8,7,6,5,4,3,2,1:
135 across the board.

Felt really good.

oh, and 25:01

Third attempt at Rx'd, first time completing it.

BW: 185
DL: 275
BP: 185
SqC: 135

Didn't actually "storm" through it however, actually more like "plodding". Tried to keep a steady pace, but it is difficult with only one bar. Seemed to have spent an equal amount of time changing out weights to lifing....

No posted time (see work out log).

M/64/198-“Linda" scaled
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Only two bars--left the bench bar alone, changed wt between DL and clean.
Deadlift: Scaled to 180
Bench press: scaled to 133
Clean: Scaled to 90
33:15 PR! Heavier on all next time.

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Deadlift 95lbs x 5-5 135lbs x 5 205lbs x 3 225lbs x 2
Bench press 45lbs x 5-5 95lbs x 5 135lbs x 5 155lbs x 3 165lbs x 2
Squat Clean 65lbs x 5-5 95lbs x 5 115lbs x 3

As rx’d: 42:49
Deadlift 265lbs
Bench press 175lbs
Squat Clean 135lbs
Foam roll after

Compared to 091128: 1:04:27

28:20, as rx'd...225 DL, 155 bench, 115 clean
WS gym. 2 weeks in Europe apparently crushed me worse this time than last august.
Previous scores:
August 15, 2009 3:27 PM:
24:10
160 lb reference weight (240/160/115)
Pilot gym
3 weeks of TDY/leave/beer crushed me

11/28/09:
As rx'd, but 10-8-6-4 sets
DL: 225
Bench: 175
Clean: 115
unknown time
AM, garage, scott spotting

Linda 275-185-138 34.01

last was 39 mins with 285-185-140

22/m/197#

41:00

300# DL first round
All other rounds sub'd:
230# DL
175# bench press
130# power clean

I survived to CF another day...and that's what matters.

DL-270
bench-185
clean-135
did the first 2 rounds with this weight and then ha to drop to 225 with DL
time was 37:47. About 8 minutes slower then last time when I did all round with the posted weight above. Why is this happening? Is it time for some rest?

28/5'10''/185

As Rx'd: DL - 285
BP - 185
C - 140
19:46

11/28/2009:
DL 185#
BP 180# machine
Clean 70#
33:44

Today in this order:
DL 200#
Squat Clean 100#
BP 200#
32:00 on the nose and that included BP set up time due to someone bogarding my machine which I'd put at another whole minute.

24/m/180

DL - 225
BP - 185
CL - 125
10,8,6
Increased DL to 275
5,4,3,2,1

26:54

CFWU

Dead-lifts @ 205
Bench-press @ 125 (scaled down 10lbs)
Cleans @ 100

25:54

Thanks to Joe, Tex, and Austin at CrossFit Dewitt for the drop-in and encouragement!

Best of luck Austin!!

As rxd

22:17(pr)

Thanks Crossfit

Worked out with a friend who wanted to drop the deadlift a bit today.
BP 185
DL 185
Clean 135
~30min

Dead-lift: 255
Bench-press: 170
Cleans: 125

Body weight: 170lbs
15:09

m/37/186/72"

DL 275
BP 185
SQ 135
1:11:03

M/25/5'9"/176

LINDA

Deadlift 265#
Bench press 70# Dumbbells (140# total)
Clean 135#

Time: 44:31

Only had 1 bar so I used dumbells for bench and swapped wts for the clean and deadlifts, I deff lost time doing that. Half way thru the WOD, this guy who works at my base gym told me I couldnt drop the wt.s. WHY? I hate that people think the bar is going to break, its an OLYMPIC bar bell. Do people not watch the olympics, those guys slam 100s of pounds down, 135#s is not going to do anything. whateva.

DO WORK!!!

Power Clean 3-3-3-3-3 : 160, 175, 185, 190, 195

Compare to:
071114 - 44:18 - BW=180 (DL 220, BP 155, Clean 110)
071011 - 24:40 - BW=180 (DL 200, BP 145, Clean 95)
070727 - 19:28 - BW=180 (DL 185, BP 140, Clean 95)

32/m/5'11"/190#

Clock stopped for some reason, so no time....

Anyway, did some scaling:
I should have scaled even more on the squat cleans because they slowed me down a lot and were sloppy.
The Bench Press weight was close to perfect, but 10# extra would not have hurt any.
I could have gone as Rx'd on Deadlifts.

So;
Deadlift- 255 (285 Rx'd)
Bench Press- 145 (190 Rx'd)
Cleans- 135 (142.5 Rx'd)

M / 5-10 / 200 / 39 YRS

Scaled WOD;

275# DL
185# BP
115# CLEAN

Didn't keep time...took about 30min...kicked butt!

Semper Fi!

34/M/6'00/193

56:53

DL: 285 (1.48 BW)
BP: 185 (.96 BW)
CL: 145 (.75 BW)

All cleans caught in full squat - butt to heels. Third barbell broke just before WOD. Had to change DL/Clean plates every set.

22/m/5'11/185#

45:05

Deadlift: 280 (10,9,8) 275 (7,6) 285 (5,4,3,2,1)
Bench: 185
Hang Clean: 135 (no squat, didn't know)

One hour after 33mi bike.

Nautica South Beach Triathlon anyone?

m/34/160
used the machine for bench, no spotter
27:45

33:46

Deadlift: 225
Bench Press: 160
Clean: 115

Age: 23
Weight: 155
Height: 5'7"

Deadlift: 320
Bench press: 215
Squat clean/power clean:160
Reps as Rx'ed
Rounds 10-7 were squat cleans/6-1 power cleans.
Didn't keep time, had to swap weight around for every exercise.

Body Weight: 270

All as Rx'd

deadlift: 405 (10 unbroken, from 9-6 halfed, 5-1 unbroken)
bench press: 270 (all unbroken)
clean: 205 (I hated these!!! All in 2's)

clean was ass-to-grass squat cleans

1:32:41 I hate squat cleans, I really hate them. But at least I finished. Easy PR next time.

29:27 Scaled to 92% of RX'd (210, 140, 105)

As Rx'd
DL: 275
BP: 185
Clean: 135
29:15

Brutal!
Body Weight: 270

deadlift: 405
bench: 270
clean: 205

time: 1:32:41

the cleans killed my time.

This was definitely a challenging one, feeling great though I'm about to go dancing hopefully I can make it through :) I did every set of each lift in a row and moved to next lift. 265 DL's, 135 PC's and BP first set was 175, 155 and 135 for the last 8 sets with a total time of 44:47.35.

Deadlifts really killed me, I did the bench press and cleans straight through.

49:00

Time: 29:10

Weight:
Deadlifts 165(started with 175, dropped it down during 2nd round)
Bench 105
Cleans 100

Last time: 24:06
DL 135
B 95
C 75

Big improvement

As Rx'ed

DL 250
B 165
PC 120

There are some days when being 165 is no fun, this was not one of those days.

25:34

As required;

DL: 280
BP: 185
C: 125

44:00

Deadlift 135
Bench Press 135
Clean 95

Time: 15:57
Body weight: 231

One bar. Fixed weight, varied reps.
Humberto 80# 13:50 PR

Karla 39.6# 12:38 PR

DL 20,18,16,14,....2
BP 13,12,11,9,8,7,5,4,3,1
Cl 10,9,8,7,...1

m/6'/185
I don't care for the strain of the RX 300 lb DL and it's so easy for the form to get real bad with fatigue, so I substituted the hack lift (HL) at 1.25xBW. Strong hack lift strength comes in handy if you're trying to lift a car off somebody...

modified 3-bars 10-9-...-1 reps

HL 230 lbs
BP 190 lbs
P/SC 135 lbs

33 mins

body wieght 198
dead lift 305
bench 205
clean 155
time: 22:57

scaled
BW-175
10-8-6-4-2
DL-185
BP-175
SC-95
16:28

as rx'd

weight: 145

deadlift: 225
bench: 155
cleans: 115

17:30

could of shaved a few minutes but had to change out weight each time (teamed it with someone)

DL 120 kg
Bp 70 kg
Cl 60 kg
Time 21:02

'Linda'

59/M/202 - scaled; DLs @ 295 (1.46x BW), BP @ 185 (91.6% of BW),Clean @ 135 (66.8% of BW) - 1:05.28 - Slowest I've ever done, but heaviest. The DLs really done me in..

49/F/127 - scaled; DLs @ 130, BPs @ 82, Cleans @ 55 - 27:34

24/m/170lbs/70"

as Rxd
DL:255
BP:170
CL:125

29:01

as rx'd
deadlift 275
bench 185
squat clean 135

26:13

Rx'd

D.L. 255
B.P. 170
Clean 135

Time - 24:10

27:15 as rx'd..with full squat cleans. 240lbs-dl,160lbs-bp,120lbs-full squat clean.

dnf

i got through the round of seven and I couldnt deadlift (@315lbs) anymore. combination of lots of factors leaving me not in good shape right now. gotta get back to 100% so i can do awesome WODs like this one

M/25/149#/5'7"

DL: 225#
BP: 150#
Clean: 115#

As Rx'd

DL/BP all unbroken, Clean broken sets

Time: 29:48 (PR in effort but not in time - 16:25 at 10, 8, 6, 4, 2. This is much better, though)

Absolutely my favorite CrossFit WOD. We don't have a bench so we had to modify.

Kevin 21/190/5'7"

Deadlift 300
Dips with 45# Plate instead of Bench
Squat Cleans 150

18:30

Definitely should have gone heavier on the dips. I broke each set into thirds, which I think helped a lot.
------------

Jake 21/155/5'9"

Deadlift 225
Dips with 15# on belt
Squat Cleans 115

45:14
------------

Wes 21/290/6'1"

Deadlift 255
Shoulder Press 125
Squat Cleans 135

38:30

26'

scaled; dl and cleans, 95# worked on form; bp 135#

then i bicycled home...

1:03:17

225# DL
155# BP
115# clean

cfwu x 3 (4 strict pu's/round)

non Rx

205lb dead lift
135lb squat clean
185lb bench press

47:58

60lbs heavier than last time, but 17:13 slower.

My first ever date with Linda!
I like her!!

Deadlift 120kg
Bench 80kg
Clean 60kg

Time: 36.08

26/5'8"/155/M

As RX'd:
225lb DL
155lb BP
115lb Clean

39:03 Really sucked it up on this one. Great workout though.

24:23 Rx'd

255# DL
125# CL
165# BP

P.S. Kandahar Crossfit @ Canadian Gym KAF is picking up a solid group, stop by if you are deployed here 1415-1600 or 1900-2100.

Deadlift: 255
Bench Press: 185
Clean: 155

48:37

bw: 85

dl: 125, scaled to 115 in round of 6
bp: 80
clean: 65, scaled to 60 and power cleans in round of 7 to keep up pace with friend

alternated with friend and with only one bar..

49.30

back posting again after a long break and time off. started a new 'start up' job, got fat, got distracted. committed to doing 3 on 1 off, linda was a great introduction.

BW 200
Weights used - 155DL, 95Press, 95 Power Clean
14:09

Did this at crossfitnyc 6pm class, good times.. I am going fast & light for a while with scaling at this until I lose 15-20lbs and build my strength/met con back up.

Bodyweight 175lb

Deadlift: 175
Clean: 95
Bench: 115

Time = 42:19

Did in wrong order. Only one bar. Bench too light.

oSCALED DOWN AND SUBBED CLEANS WITH PUSHPRESS

DEADLIFT: 115
BENCH PRESS: 75
PUSHPRESS: 22LB DUMBELLS

F/48/115LBS

DL: 135
Bench: 95, then 65 (still a newbie)
Clean: 40
18:42

Dear Linda,

You suck, but I love you.

Love,
- Matt

As Rx'd:

Deadlift: 250
Bench: 165
Clean: 125

1 hour 2 minutes w/one Bar + 2 huge blisters

28/6'8"/219

1/2 weight db

13:06

165 lb. deadlift
135 lb. bench press
115 lb. hang power clean

24:21

2 bars: deadlift/clean on one, bench on the other

DL 315
Bench 250
Cln 185

50 min

6'2"/250/31

Transition time was horrile.

This sucked as much as all comments suggested. I love it.

258
175
135
as rx'd
m 5'8 172 44
45 mins.

M/33/185/ 5'8

33.25 rx
275
185
135

Completed as instructed! First time ever able to do so! WOOHOO!

It took over an hour.

6'2, 225lbs, M

m/22/158#
This workout is one of my favorites...

Finished it this time!

Deadlift - 235
BP - 145
Clean - 115

WHOOOO

Scaled down to 1/2 rx weight:

DL: 115
BP: 95
Cl: 70

Time: about 60:00

m/30/165

Scaled weights down
DL: 185 lbs
BP: 165 lbs
CL: 95 lbs

~47 minutes. Did all sets of one exercise before moving to next.

M/26/140/5'11"
as rx'd 23:36
pr by 6:30

M/40/5'6"/185

46:00

DL: 280
BP: 185
CL: 140

Had to break DLs up because blisters on left hand ripped a while ago and haven't healed nicely. Might have to resort to gloves for a few weeks... hate that.

Alternated grips on each round for DLS... Also threw in a few power cleans when the mood struck.

Linda may have been a b*tch, but she sure helped me get to sleep last night.

31:43
As Rx'd
BP 175
CL 133
DL 265

21:31

BP & Cleans as prescribed
Subbed back extensions for DL - my lower back was sore to begin with so I wimped out & skipped the DLs today.

M/32/6'3"/200

300DL/205BP/150C

33:39 (PR)
Previous: 34:26

I KICKED LINDA'S BUTT TODAY.....
D.L. 315
S.C. 160
BENCH 210
PERSONAL BEST 24:00 MINUTES FLAT (PREVIOUS 27:40)
OFFICIALLY BEEN DOING CROSSFIT SOLID FOR 1YR. AWESOME RESULTS......TRYING TO GET BRAVE AND CONSIDER TRAINING FOR THE CF GAMES NEXT YEAR!!

CG E-City CrossFit;
Leary(m/44/5'11/200);
DL-300
BP-205
SC-155
34:55

My post caught in filter...

33/m/165

as rx'd DL: 240, bp:165, sc:120, 34:50

WOD - 47:17

DL slow & deliberate--still nursing strained QL.
Not much "storm through" until 5x round. Zappa's "Apostrophe'" helped last 4 rounds go real fast.
Dropped clean #4 in the 4x round, otherwise all cleans were splendid.

clean - 15 @ 120lb
bench - 10 @ 95
deadlift - 10 @ 140
27/m/160/73" Milwaukee started 2/10/10

Had to scale down a bit, but progressed weight up as reps got fewer. Only had one bar and not enought weight to go around, so I had to switch and move weights and bar between every round. I didn't time this WOD

DL - 190 (10x9x8x7x6) 200(5,4) 215(3), 225 (2) 255 (1)
BP- 155 (10,9,8,7,6) 170 (5), 185(4), 195 (3) 205 (2) 225(1)
SQ. Cleans - 95 (10,9,8,7,6) 115 (5,4,3,2) 135 (1)

m/27/190/6'2"

26:20 as rx'd
pr by 10 mins

35:48

DL--300: 10, 9, 8, 7 (first 2) 225 for the rest. I had to scale after I tore a huge chunk of skin off of my pinkie--probably a good thing for my back. I could feel my back getting dangerously weak.

Bench--200
Clean--155

Since it's my fourth try on crossfit (mountain marathoner for fun) I had to scale Linda down to, say, Lindette. Also, "my" gym is kinda low on bars, so had to sub some:
DL 72.5kg
BP 2x25 kg (20 on the last rounds) dumbbells
SqCl 35 kg (was too light, poor technique though)
Time 17:49

Will move up weights as I improve lifting skills.
m/28/73kg/184cm

DL: 225
BP: 75
Clean: 115
24:46

As rx'd, 21:09. Weights today were: 255 / 170 / 135. Last time, I did full squat cleans for Linda (25:14), so this time I tried power cleans instead. Some thoughts:

-Round of 9 - I'm drenched in sweat. I forgot my hand towel. Globogym charges a fee to use their hand towels - f*** that. So I see some hand towels that are meant to be used to wipe down machines - I grab the driest one I can find. Good to go!

-Round of 6 - everyone is staring at me. All these globo muscleheads - one doing 135# flat bench, one doing heavy preacher curls - are looking at me like I'm crazy b/c I'm panting like a mofo and toweling off after every station. Some other dude is watching me do cleans, and I can tell he's wondering what the hell kind of move that is. I can also tell he's glad that he's not doing it.

-Round of 4 - the globogym bars are old, and the knurling is not very good anymore (worn down). Because of this, DLs are killing me, b/c the bar keeps sliding out of my hand. I look down and see that I have 3 huge tears in my hands. I figure it's okay, I've only got 6 DLs left - I'll just have to grit through the pain.

-Round of 4 - now on bench - one of the "hyper" trainer guys comes over and asks if I've been dropping the weights. I say no, not dropping them, but I'm doing touch-and-go DLs and they're heavy. He's like, "Well the owner keeps giving me this look, b/c it's making so much noise." I'm like - well, yes, but like I said, they are heavy. (In fairness, the DLs were killing me, so although I was not dropping them, I was not setting them down lightly either.)

-Round of 3. I trimmed my callouses yesterday - so I was surprised that I got tears. But now I realize what has happened. These are not the normal blister tears from callouses. They are blood blisters. Which have now broken. I am now bleeding all over the bars. Good thing I have that towel!

-Round of 2. I'm now doing "finger-tip" cleans. Holding the bar one knuckle down so I don't a) bleed all over it, and b) tear my hands up any more.

-After finishing and wiping down the bench, I wander around trying to figure out what I should do with the sweaty, blood-stained towel. I think about hiding it. Will they know it was me? Finally, I decide I don't give a damn what they think, so I just hang it back up where I found it. I'd like to see them kick me out of the gym - I'm paid up through December 2011 bitches!

-Happy with the performance. I was hoping for sub-20, since power cleans go much more quickly. Of course, going more quickly meant I was slightly more fatigued on DLs and bench.

-Power cleans are so much easier than squat cleans. But at the same time, Linda felt a little "incomplete" for me today w/o the squats. Don't get me wrong, it was still f-ing hard. But afterwards, almost every part of me was tired, but not really my legs (except for hammies).

WOD 30 of 200 as rx'd in 2010

Im 16 yrs old. Im 6 foot 4 and weigh 200lbs.
I did this exercise friday the 19th.
I cannot Deadlift 300lbs but i did do 230..
I cannot Bench 200lbs 10 times so i did 190..
and I cleaned 140lbs.

I sometimes like to throw in some crossfit exercises with my workouts. So Im not an avid "crossfitter"

Im just curious to see how i did and hope to start incorporating more WODs into my weightlifting. I really like it a lot. Thanks

BEST Female video of the Year!!!!!!!

did 10 8 6 4 2

weight 150 lbs

dl 225
bench 135 (scaled down from 150)
clean 110 (scaled down from 112.5)

full cleans

33:40

DNF
35:34 (5)

CFWU x 3, std 7s x #40 on the Gravitron

DL #195
BP #145 (Can add next time..)
Cleans #105

35:46

Scaled
145# Clean as rx'd
165# Smith Bench(rx = 195) could/should have done more
245# Deadlift(rx = 290) could/should have done more

22:01 (43 something last with much more weight on bench(50# DB bench last), same on cleans and 5# light on DL. Felt really good today and I remember this one suching last time. Luvvin' it. I don't think I've said it before but thanks for the free workouts. If this site ever went away I would be lost.

M/35/175

Thr: 40# bells: 15,10,10,9,9
PU: 15,12,10,9,6

At hotel, so made due.

First set used 155/115/75, too heavy

For the rest used: 145/95/65

42:59
had to use 2 bars, lost time transitioning from BP to clean back to BP setup.

27:01

rx'ed.

and heavy too.

M/250#/6'2"

32m/5'8"/175
265 deadlift
175 bench
135 squat clean

M/33/5'4"/142lbs
DL-225, bench-145, clean 110
18:07
PR by 6 minutes

Had to scale some and, even with the scaling, this took me 1:07:10. The squat cleans really slowed me down because I'm not quite comfortable with linking them together yet as my form suffers big time. So, I really concentrated on doing proper squat cleans.

Was pretty pumped to even finish this.

Bench: 205 (.95x bodyweight)
DL: 275 (1.28x bodyweight)
Clean: 135 (.63x bodyweight)

205# BP 10,9,8,7,6,5,4,3,2,1
Single Unders: 200, 180, 160, 140, 120, 100, 80, 60, 40, 20

didn't time but good workout

Linda: 245 DL, 165 Bench, 120 clean, 16:47 in the morning, then the next wod in the afternoon, 120 lb thrusters, 12,11,10,13,10 pullups 24,21,17,17,17

M/41/175/6'0"

BW = 175lbs

DL: 255lbs
Bench: 175
Clean: 135

36:00 as rx'd

DL: 285
BP: 195
CL: 145

28:44

Finally got 3 bars, but don't enuff weight to load all 3, so had to transfer b/t 2 bars. Still helped to get away from 1 bar though, a big improvement today.

m36/172/5'8"

DL:255 lbs
BP:175 lbs
Clean: 135lbs

23:33

M/40/195/5'10"

As rx'd (except dl I didn't have any more weight...did 285 rather than 295).

=26:02 Had to switch weights from cleans and dl's which took up a lot of time, but it is still better than previous by several minutes!

Dead lift: 185#
Bench: 180#
Clean: 115# - only one rep of 10 on cleans. I ran out of time.

37:56

a day late

As rx'd (100kg, 155lbs, 50kg)

29:29 (1sec short of pr)

Last time was 29:57 with (100kg,155lbs,52.5kg). The time before was a pr of 29:28 with 100kg,155,50kg. The time before that was a pr of 35 and change with 50kg+90lbs,155,52.5

Just got back from the East Coast so I'm tired and dehydrated.

DL 220lbs, BP 150lbs, PC 110lbs.

Not quite RX'd wts, but close.

50% day 10, 8, 6, 4, 2 reps

13:49

With neighbor, Bo.

all i can say is WOW...... I didnt do to bad with this. I couldnt do all the req weight but i got as close as i could. When i was done, i was sweating like a pig....... holy @*&^

"Linda" scaled
10-8-6-4-2
Deadlift @ 275 lbs
Bench @ 175 lbs
Clean @ 135 lbs
Time 33:09

Time: 29:30 (oops wrt the order!)
DL: 135 (1.1 bw)
SquatC: 75 (.61 bw)
BP: 95 (.78bw)

Last time: 20:19
DL: 105
BP: 75
SquatC: 55

followed by muscle up skill development

scaled DL and BP
DL 230
BP 165
Clean 135

26.52

right around 5 rep round, some dude at my local air force base globo-gym interrupted because he was annoyed i was using three bars at a time- conversation went something like this:
dude: are you using this [bench]?
me: yep
dude: are you using that bar?
me: yep
dude: how bout that bar?
me: yep
dude: you can't do that
me: here, let me give you a bar from another machine (i proceed to waste precious linda time to deliver dude a bar)
dude: uh, thanks man, you know... i can only lift one bar at a time, hehe. (failed sarcasm)
me: well, I'm using three
dude: so what are you doing there? is that like a weird rowing thing?
me: no, it's a clean.
dude: a cling? a claim? spell it.
me: a clean, like opposite of dirty. i'm doing a circuit, can i continue?
dude: sure man, can i get a spot?

probably could've shaved off 2 minutes if not for dude. i suppose i should stop talking to strangers.

3x500 Singles; CFWU (2 rds)
Press 5-5-5-5-5 (120-140-155-170-190)
WOD, scaled.
DL to 245 (1.25BW)
BP 195 (BW)
Clean to 125 (.65BW)
21:52

only had time for 10 reps of each

m/50/165
DL=245-10-9-8-7-6-5-4-3-3
B=165-10-9-8-7-6-5-4-3-2-1
TIME= 19 MIN. OMITTED CLEANS DUE TO LACK OF BAR/APART FROM THE ONE VISITED ON THE WAY HOME BEFORE THIS WORKOUT. REALLY GASSED AT END. WILL DO CLEANS TOMORROW. CONGRATULATIONS TO ANYONE WHO COMPLETED THIS AS REQUIRED .

F/40/5'6"/130
10-9-8-7-6-5-4-3-2-1
dl - 95
b - 85
c - 65
43:09

CFWoD 19

No bench for bench press, scaled the weights and the clean to a power clean - still the most intense ever...

DL: 85kg (1xBW)
Power clean: 50kg
Press: 40kg

10 6:34
09 8:39
08 9:24

Failed on first rep of press took 10kg off
07 6:43

Now took 10kg off the clean as well
06 5:25
05 3:51
04 3:28
03 2:43
02 1:50
01 0:55

Total: 49:37

DL 225
Bench 150
Squat Cleans 115

As Rx'd
30:37 PR by almost 8 minutes.

44:48

Theresa: 32:11
DL - 175
BP - 90
CL - 82
Increased everything by 10#, time went up but the focus was to get closer to desired weights. All ## were just about right except BP, can go heavier (conservative since alone).

36:20, 185 dl, 160 bp, 115 cln

DL-240
Bench-160
Cleans-120
35:00

M/27/160

DL 325
Bench 225
Cleans 165

Time 39:41

M/41/180

DL 270
BP 180
C 135

52:49

Sooo slow, even after scaling the DL weight down to 250 after the first two sets.

More better faster

37:40 vs 38:50 last time. A solid pr but I thought 35 minutes was possible. Not yet.
Deads 245
Bench 165
Clean 125

Bench was by far the hardest.

M/33/144lbs/5'5"

DL-225, Bench-145, Squat Clean-110
21:35 (pr)

Deadlift: 315 (first three sets), then 275
Bench Press: 225
Squat Clean: 135

Time: 29:05

Deadlift 200
Bench press 205
Squat clean 135

time 19'57

went light on deadlift and squat clean, I have a bad back so cant really go all out on those.

I scaled this to the "porch" version and did 10-8-6-4-2-1 with:

DL- Bodyweight of 150lbs
Bench- 105lbs. No spotter and bodyweight bench for me would likely be my one-rep max and again if I had a spotter.
Clean- 75lbs.

Total time= 16:25

Followed with CFE workout of 20 min TT on spin bike.

SUB 185# hdl
SUB 135# bp
SUB 95# hcl

30:28
previous 28:28

245#=1.5xbw
120#scaled
125#=.75xbw
28:40
30 sec. faster and 5 more lbs on bench than last time

bw deads and bench (190)
135 initial clean to squats for reps (nervous of iron wieghts and hard floors at the globo.

28:15

down 16lbs since late november.

linda

29:18

DL: 180#
push up/30# back pack
cl: 90# full squat cleans

had to change the weights, took up alot of time.

this is an improvemnt over last time(30:47), where i subbed 135# DL's and double unweighted pushups and 65# cleans, probably did power cleans last time.

25:50 at 155-120( 60lb dumbells)-95

I met Linda the first time about 14 days into my experience with CrossFit. My time back then (August 08) was 35 minutes and change with 135-55-65. I believe I may be significantly stronger.

Thanks to the CrossFit community for making this all possible.

scaled to ~2/3 of rx'd
BW 190

DL 205
BP 135
SC 95 (more like power cleans)

28:38 (PR by ~1:30)

despite feeling weak from lack of eating and sleeping, still set PR with more weight than last time. Need to work on full rom for cleans.

M/32/5'9"/150

Scaled to a little over 80% of rx'd.

DL: 185
BP: 125
CL: 95

Time: 31:56

m/33/6-1/187
DL: 220
BP: 175
Power Cleans: 100
37:41
Did power cleans to protect my lower back for now

Scaled big time...you guys ROCK!
Body weight 210
DL: 225
Bench: 205
Clean: 115
33:48

ripped a callous right off doing that rough rough workout. GREAT time.

as rx'd

25:43

had to share bars with one other person - time could have been a couple of minutes faster I feel

m/42/144lb

As rx'd

37:37

26:30 modified
290 DL (trap bar)
205
115

22:09

10,8,6,4,2

DL: 335
Bench: 225
Clean: 165

CFWU 2RDS 15REPS

10
DL: 295
BP: 205
CL: 135
9
DL: 295
BP: 205
CL: 135
8
DL: 295
BP: 205
CL: 135
7
DL: 235
BP: 185
CL: 105
6
DL: 235
BP: 185
CL: 105
5
DL: 235
BP: 185
CL: 105
4
DL: 235
BP: 185
CL: 105
3
DL: 235
BP: 185
CL: 105
2
DL: 235
BP: 185
CL: 105
1
DL: 235
BP: 185
CL: 105

great workout. i was genuinely not sure that i could finish.

DL:235
BP:185
CL:135

PB=24:00

Great workout. Enjoyed it. That's a lie. I felt like I was going to pass out when it was done...had to walk 3 miles sipping on gatorade on the treadmill just to get myself back into gear so I could wrap up with some mild calisthentics.

6'2", 210 lbs. Sets: bench 225, clean 185, dead lift 315.

Definitely get a lot of weird looks from folks at Golds Gym when I'm doing these. Good thing: usually some other military guys see me and recognize it as the CrossFit W.O.D. and jump in!

Sub'd power cleans, weights & reps as rx'd: 17.19

M/41/225/6

Could only grab two bars so did 2-1 pushups instead of bench. Just as well since my shoulder is still tweaky.

dead lift 225
clean 95

finished in 35 minutes

Scaled Sets last time so some improvement.

So I was finally able to complete this as Rx'd. It took 55 minutes, but I did it.

28 y/o male, 5'8" 177.

Deadlift 270 broken, but first time doing rx'd weight, took forever.
Bench 180 all unbroken
Squat Clean 135 broken sets.

Linda
Deadlift 245#
Benchpress 160#
Clean 125#
49:50

37/m/6'/185

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

Deadlift: 185
Bench press: 135 for sets 10-5 then 185 for sets 4-1
Clean: 135 (broken sets)

Total time: 32:36

***Based on my gym, I completed dead and bench with alternating sets. Cleans were completed at the end and all at once (still trying to maintain the listed sets - though broken).

32:00
M/162/5-11/39
DL 245
BP 165
C 115 (should have done 125)

M/40/175/6'

DL 205
BP 185
c 135
36:18 after a 5k run of 22:04

M/23/165

DL: 225
BP: 135
Clean: 110

33:05

M/28/180

DL: 185
BP: 145
Clean: 115

30 minutes flat.

BRUTAL!

The last time I did "Linda" I used:

DL: 205
BP: 95
Clean: 75

The deadlifts were just completely too heavy and my form was terrible, which I paid for in pain for several days. A valuable lesson! Since then, I have taken my CrossFit fundamentals class, and gotten MUCH stronger.

With the weights I used this time, I felt like I had great form and I felt great the day after.

M/45/165

yesterday
225-155-115
35:30

first time doing Linda with squat cleans.

oh lordy. Not strong enough to go as r/x yet

used 100kg DL, 70kg Bench (a bit light), 50kg Sq Cleans

34.17

Squat cleans add a whole new dimension to this one.

One of the mentally and physically toughest WODs I've done.

First Linda and it was a mess.
Mod: 225DL/165BP/115CL
10- 2:29
8-2:40
6-3:57
5-3:41
3-3:01
2-1:51
1-1:16
Total: 18:57 (54/66)
Grip was gone! Tried not to rest between rds but maybe next time rest as needed and get 9/7/4 rds in there!! Try 240/165/120 next time.

DL 295
BP 205
PC 155
BW=205
Time= 31:37 one bar, if that makes any difference

11:56 PB!
(1:09 better)

Pack:
10-8-6-4-2 reps of the triplet:

Deadlift: 90kg
Bench press: 67.5kg
Clean: 45kg

bw 220lb

dl 330
bp 220
cl 160

38min. low back on fire.

195 dl
2x45 db press from floor (no benches available)
95 clean
34:25

30:35

dl-230
bp-155
cl-115

21/m/155/5'8

scaled wts and reps
wt 240
dl - 345 143%
bench- 225 94%
clean- 165 69%

10-8-6-5-4-3-2-1
just over 34m

CFE row am then:

315
205
155

39:51 bowed out after the round of 7. Sad stuff. Will finish this wod one day

@ the sweatbox
no electric but a mini
bedroom lap to shed some
light on the weights with my
maniac weight lifting buddy big AL DEEZY!!
we destoryed the 3 bars of hell!! Great Job Deezy
and the crew of the sweatbox!!

DL: 225
BP:150
CL:115

19:32 (PR)
PR by 7 mins!!

45/m/170

DL - 240
BP - 155
CL - 125

28:49

good time, especially for being a little heavy and underconditioned, only a minute off PR

205/155/115
34:42

Deadlift: 255
Bench Press: 170
Power Cleans: 130

091128 33:42 (old PR)
100218 26:35 (new PR)

Very happy with the progression! New PR by 7 min and 7 seconds!

finally did this at the box...
225 dl
155 bench
115 power clean

19:40

we all destroyed it..great job everyone!
way to blow thru the "3 bars of death"
yeah baby!

scaled to 60kg BW

16:15

42/m/176cm/72kg

DL 110kg
BP 72.5kg
Squat clean 55kg

29:22 PR (last time 30:02)

The deadlifts are the hardest part for me. First round unbroken. Bodyweight bench press feels relatively easy, all rounds unbroken. Nice squat cleans this time, broken in two sets until round 6, round 5 to 1 unbroken.
Did a few extra reps because I lost count (as always when all the blood is in my muscles and little blood and oxygen left for my brain...).

DL- 315
Bench- 235
PC- 155

44:31

BW 195

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

Deadlift: 1 1/2 body weight (255#)
Bench press: body weight (40# DB -- shoulder issue)
Clean: 3/4 body weight (50#DB power cleans--knee issue)

Time: 35:45 Only had 1 bar.

first time not finishing Linda as Rx--bad day
dropped to 135 on bench at 5 reps, finished in 58:20

m/47/177
dl=265
bp=175
pc=135
time 24:29

"Linda"

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

Deadlift: 1 1/2 body weight - 225
Bench press: body weight SUB 135 pounds
Clean: 3/4 body weight - 135 SUB 100 pounds

27:10
Power Output:
74.58 watts
0.1 horsepower
55.01 ft-lbs/sec

Compare to 091128

Deadlift: 1 1/2 body weight - 270
Bench press: body weight SUB 135 pounds
Clean: 3/4 body weight - 135 SUB 75 pounds

40:14
Power Output:
49.39 watts
0.07 horsepower
36.43 ft-lbs/sec

CFWUx3 (sub Bench for Dips, 45x15-95x15-95x15)
28:43
235 DL
155 Bench
125 Clean

Matt:
28:43
90 DL
60 Bench
50 Clean

WOD "Linda"
D/L @ 90kg
B/P @ 60kg
CLN.@ 50.5kg

19.16

Scaled the weights this time ,as wasnae sure if stitches would burst,20 mins faster than last time as rx'd, probably better power output this time,was still holding back at the start, 5-1 all straight thru,no stopping, d/l and b/p all straight thru 10-1.

Missed

EJ
M/36/170
BP 135
SQT CLN 135
DL 225
1-8 REPS WAS ENOUGH FOR 1ST DEADS SINCE SURGERY
EJ

275 Dead Lift
205 Bench Press
155 Hang Clean

34:33

m/178cm/89kg/34y
Bench press: 80kg
Deadlift: 100kg
Squat Clean: 60kg
32:00 10 9 8 7 6 5 4 - didn't have time to finish
Last time
Bench press: 60kg
Deadlift: 100kg
Power Clean: 60kg
29:00

48/M/182
DL 205 (114%)
BP 155 (86%)
CL 130 (138%)
41:16

m/38/76/210

Makeup session: 1/2 Linda (10-8-6-4-2)

DL 275 (~130% BW)
BP 175 (85%)
CL 135 (65%)

27:25

185# DL
135# BP
45# SC

All unbroken, trying to get the knees back up to strength.

Linda @ RX

BW - 170

BP- 175
SC - 135
DL - 265

@29:54

cleans were slowing me down at first then it was the deads toward the end...

As Rx'd.

Similiar body weight = 185. as Comment #574 - Posted by: Matt A at August 13, 2009 6:55 PM.

DL: 275
BP = 185
Sqt Cl = 135

Much better at DL lift this time. Sets were in 5 and 4 most of the time. BP was always straight thru. Sqt cleans were not the greatest but got through 4s and 3s. Lower back will be sore from DL but fought through it. Used HRM to rest better. Knew DL and sore lower back were the constraints for completion. Started a lift only after HR got below 70%. Figured it was better to be slower but fresher for the lifts. Avg HR was 67%.
10-4.39 61%
9-5.58 65%
8-6.24 67%
7 and 6 = 11.13 66%
5- 3.47 69%
4 and 3 - 6.06 70%
2- 1.55 70%
1- 0.47 75%

Total = 40:54. New LYNN PR from 51:53

Comment #574 - Posted by: Matt A at August 13, 2009 6:55 PM

DL was the limiting factor and bad form most of all of it. DL sets were 3's and 2s.
Sqt Clean were 4's then 3's
BP was straight through each set.
After rd of 6, at 33 min.
Finished at 51:53.
A killer workout.
Can't really imagine getting in the 30's without a massive strength improvement in dead lift. Sets of 4 or 5 could make it doable but all in all a frickn tough one. Longest workout for me other than run 6 miles.

C-
23:48

26:03 RX

34/165/5'9"

www.crossfitjulia.com

M/59/6-2/212

went lighter and faster, but still kicked my butt

Deadlift 225 (106 percent BW)
Bench Press 135 (67 percent BW)
Clean 95 (45 pc bw)
41:11

scaled 36;35
185 deadlift
155/175 bench
135 clean

First time as Rx

M/27/6'3/185

275 Deadlift
185 Bench
135 Clean

42:38

m/40/155
230 Deadlift
155 Bench
115 Clean

16:32

m/25/195
deadlift: 290
bench press: 195
clean: 135 (not quite 3/4 body weight)
25:45
1st time doing a cross fit WOD, the strength was there... the endurance was not...

CFWUx3

As Rx'd (255/170/130): 34'37"

Not quite as rx'd (220/160/120) deadlift should have been 240 but form is still not spot on and forgot stopwatch. Little over 35min which is worse than last time but the cleans and bench were correct weight and deadlift is way more than I did last time so definitely an improvement.

Gunnar - 34:53 (275/185/155 squat cleans)
Harold - 40:38 (310/220/165)

scaled a bit. 10/9/8/7
DL 250, BP 165, CL 125
i think my time was 28 min. not sure due to the fact i cleared my watch the next day for a run and had not recorded the time

woops i meant 20 min.

43:30, scaled. actually did full squat cleans this time. upped bp, all rest same. got worse by 20 minutes or so...i blame my injuries and the real squat cleans instead of power were HARD.

BW:185
DL-185
BP-165
PC-135

CrossFit Warmup
WOD as rx'd

DL: 264
BP: ~180
Clean: 132

29:47

26:24

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

Deadlift: 255 lb
Bench press: 195 lb
Clean: 135 lb

Tried this once before with rx'd weights and fell way short on the reps. Felt much better about this workout. Will try bench and clean as rx'd next time and 1.4x bw on deadlift.

M/25/5'11''/200

23.m.140.65"

as rx'd
DL: 210
BP:140
Clean: 105

19:20(PR)

Last Time/PR:
DL: 205
BP:140
Clean: 105

22:58

WU
2nd wod after 2wks out sick with sinus infection

DL: 290
BP: 195
CL: 145
1:19:15
M/49/196#/72"

M/54/143/5'8"

As Rx'd 25:41

30/m/71"/180#/Camp Taji, Iraq

CFWU x3

DL - 275
BP - 185
SqCL-135

38:40
(PR -1:37)

25/205lb
10,8,6,4,2, of the triplet
DL:225
BP: 205
SCl: 135

27 min roughly. will go heavier on deads and take less rest next time. Tried to do as Rxd last time and died. Took over an hour. Still pleased with results. Congrats to all of you who can do as Rxd (especially the bigger guys).

DL 295
BP 175
SC 120 ( go heavier next time )

42:01

(2/26)
40:12...144/159...Only got through rd 8 (27 reps of each).
235#DL/195#BP/115#CL
Low back really tightened up on me. Next time need to scale to pack.

m/36/5'9/182
CFWU-3. Reg. Superman. No Burgener. DU.
265
175
135
Prob should've used 180 for BW.
Think 182 due to water retention, sore muscles.
26:28-PR
Good job feeling the steel on sq cleans, esp at mid thigh. Bar closer to body - easier to get elbows out & keep hand from hurting.
DL & BP unbroken.
Sq cleans 4+3+X on early rounds
4+x on mid rounds
5 unbroken on later rounds.
Still need to shorten breaks.
11/28/09: 28:05

First time as rx'd:

Body weight: 160

DL: 240
BP: 160
Squat Cleans: 120

25:07

“Dear children, let us not love with words or tongue but with actions and in truth.”
- 1 John 3:18

DL: 275
BP: 185
HC: 140

16:20

Did straight thru each exercise (vs super-set) as many as could on first set unbroken then down from there.

DL: 315 - 5 and down
Bench: 215 - 8 (could prob get 10 but no spot) and down
Clean: 165 - full 10 and down

First time doing this as rx'd
DL: 285
Bench: 190
Clean: 145

Time = 36:10

35:38

M/25/5'9"/195

225# deadlift
195# bench press
115# power clean

38:37

10-1:

233lb deadlift
155lb bench press
115lb squat clean

22:00 02/26/2010 (only did 10-6)
25:03 11/29/2009
21:25 08/12/2009
50:00 09/08/2008

as Rx'd
50:04.6

Finished in approx. 27 mins, but had to change DL and Clean bar each time.

DL - 135 (79%)
BP - 155 (91%)
Clean - 115 (68%)

From 5 reps down i did 175 for BP and 135 for clean. Could have done more overall but need to get my back into shape...

Pack scaling
185# DL
155# bench
100# squat clean
28:40
M/35/190/6'-1"

29/m/180

DL: 275
BP: 185
CLN: 135

20:16 (PR)

M/34/205/5'9"

If its squat cleans why not say squat cleans?
I thought a clean was something else so I did something else. Still sucked a whole bunch though.

DL: 225
BP: 205
POWER CLEAN: 135

What do you call it when you see little dots floating around?

42:00

"Linda" scaled and subbed.
CFWUx3
DL: 165lb
PU: ring push-ups
CL: 95lb full-squat cleans
10-9-...-1
16:37

That is 4:05 slower than last time, but +10lb on DL and switched to squat cleans. Also feel very rough ... got a cold coming on and need sleep.

Been looking forward to this one coming around again. PR by almost 5 minutes with heavier loads than last time. Lost about 7-8 minutes overall having to swap out plates between cleans and deadlifts as I only had 2 bars.
Time still sucks, but making some progress at least.

BW: 182
DL: 264 (1.45 BW)
BC: 143 (0.78 BW)
CL: 132 (0.75 BW)

52:57

[52:57]

Linda as RX'd: Deadlift @ 235lb, Bench press @ 155lb, Squat clean @ 115lb

24:37

Slow today, had to break up deadlifts for 9- and 8-rep rounds, bench no rounds unbroken, squat clean unbroken from 6-rep round.

M/34/170

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

Deadlift: 170
Bench press: 115
Clean (squat): 85

(21:55)
slower (~1:30)and about the same weights as last time but better form and full squat cleans vs. power cleans

finished with 10:00 of jump work rope

bw 175

dl - 265 (1.51)
bp - 135 (.77)
squat clean 105 (.6)

time - 33:21

As Rx'd for 200# BW

30:29

First time with 3 bars. Felt like I should've done better, but this WOD really takes it out of you.

Did "Linda" today, a little behind, 255,170,135

20:45 PR (by nearly 3min)

paced myself on 10,9,8

later,
b
m/33/5'8-1/2"/167

DL - 135
Bench - 95
Squat cleans - 65

21:35

24/F/130/5'6"

Did this workout for the first time. It was a killer. I probabaly shouldn`t have done my regular workout and I wouldn`t have almost passed out. Got it done in 16.33. DL275/ BENCH 185/ CLEAN 135. IM 5`8 180 my years of playing football didnt prepare me for this. But I love the challenge and hopefully will compete in the games on day. Congrats to all who can even finish the Linda

40/F/5'4"/116
15:48
deadlift-94
bench-55
clean-55
Deadlift felt like right amount-could do the movement correctly, but fatiqued by end of reps.
Bench felt a little light. Cleans were ok, movement wasn't "ugly", but definitely hard.

21:03 (PR)
last time: 29:50
previous PR: 24:44
DL-235
BP-155
PC-115
BP- unbroken
PC-unbroken. These really suck the life out of me and made the transition back to the DL a slow one.
DL-started alright, then was broken into 2 sets. I should be able to do this one unbroken, but I have found out lately that my grip strength is pretty weak.

Male, 6'4", 255
10,9,8,7,6,5,4,3,2,1
382 Deadlift
255 Bench Press
185 Power Clean

Time: 58 minutes
Had two other people working out with me, we had to keep adjusting the weights, very time consuming.

18 mins

165lb body weight...did 95lb clean, 135lb deadlift, 155lb bench.

could have done more weight with cleans for sure

Male, 5'9, 190
225 DL
155 BP
135 Clean
45 minutes

about 20 mins

worked down from 7 and went back to do an 8.

scaled: dl 100k (83%), bench 68k (85%), clean 50k (83%)

about 20 mins

worked down from 7 and went back to do an 8.

scaled: dl 100k (83%), bench 68k (85%), clean 50k (83%)

this was unreal, so tough...
BW: 180

Deadlifts:
1st set of 10 reps at 270lbs
all the rest of the sets I had to scale down to 225

Bench press: 165

Clean: 115

Linda is a real $%*"!

135# deadlift; 135# sqaut, 75# bench press

23:34