great form with that sea bass......love the triplet give em hell.....

hmmm, only have two bars - any subs for say, bench. Elevated pushups? maybe even handstand pushups?

I don't understand how Rob Orlando is so strong, but he weighs the same as me.

A few years back, Linda used to be the worst workout for anyone over 150lbs. I think it was the first workout I couldn't complete as Rx'd.

9:24 is insane. Puts me to shame, but inspires at the same time. The Fittest Man On The Planet takes almost twice as long!

cute girl

Amazing work gents and ladies. Speal that is non-stop fury with an 11:03. And props to Rob for bringing it sub-10.

That is a beautiful Redfish!
Love the picture

Great job on Linda, everyone. Those times are sick. Speal & Kristan, AMAZING time with SQUAT cleans! Damn. That is fast.

Channel Maze is hot

Ohhh..the workout is Linda

Oh Snap!
I had a dream about this WOD the other night. It'll be my first go at it! YEAH!!!! STOKED!!!

Nice snapper! or sea bass...
Great form and hips almost below parallel

This WOD is going to rock...can't wait

i heard spencer hendel's dad say that spencer does the warrior diet -- 1(ish) meals per day - where he eats all 20+ blocks in a 3 hour window..

What are some people's thoughts on the WARRIOR DIET?

Linda will have to wait until I have three bars and more plates? Too bad it looks fun.

That's a redfish or red drum...

OK, I'm hooked!

Great work as always Chris.

matt, the reason for this is becuase he specialized in strongman for many years, and has the capacity to put up so much weight. He didnt get that way by doing crossfit or mainpage.

30/M/143/ 5'10

one of my favorite workouts, last time this WOD came I had a stomach Virus, Before that, it was November 28, 2009 and I didn't do as RX'd, I was a couple of pounds heavier than now but Now I am way stronger and Will do it as RX'd, that means a new PR, as well as a new PR with the workout from yesterday of the Split Jerks, Men I love the crossfit pain for some reason, people might think that I am crazy but I am hooked with this workouts.

SANTI

I love a woman who can fish!

Nicole youre awesome. Love the old school videos.

man, at 190# body weight, I'm not so sure about this one....

I might have to knock 25% off each weight to get through this

LOL

Typical CrossFitters.
"Hey look at this fish I caught!"
"Way cool. Overhead squat it and I'll take a photo for the mainpage!"

We're an odd bunch. :-)

@11: I use the "warrior diet" aka intermitten fasting a few days a week. I always follow my cheat day (Saturday) with fasting on Sunday. I break my fast at 5pm. I also fast on 2 or 3 days in the week. By doing this on top of paleo I was able to break my 190 plateau and get down to 180. I started CF in 6/2009 and was 225 pounds. by 1 year I was 180 with approx 10% b.f.

NICOLE AND GILLIAN!!!!!! OHHH HAPPY DAY!!!!!!!!!!!

Did this one early, I'm SMOKED.

27:20 as RX'd

22/M/180lbs

Deadlift: 245lbs (should have been 270#, bad back)
Bench: 180lbs
Clean: 135lbs

difference between power cleans and cleans? Anyone?

17:28 as Rx'd

25/M/170/5'9

Deadlift: 265
Bench: 185
Clean: 135

What ever happened to Gillian??

40:32
very tired and have cold but I banged it out. The deads were what killed me

230 dead
155 bench
115 clean

This kicked my ass especially 300lb deads...Bench 195... PC 155lbs....I weigh 193....28:14. TufF WOD...REALLY TUFF!

Where are you guys seeing a fish in that pic? ;)

That fish is fake!

#21 I've been doing some reading on the Warrior Diet, I understand that you lost a lot of weight, but how did it affect your performance and strength? Do you feel fatigued or hungry during the WODs? I think it's quite intriguing...

@bob #27

Not that Orlando needs anyone defending him but seriously? He looks like that cause he was 50 pounds heavier for strongman and has lost weight due to crossfit and really defined his body. If you look on youtube there are vids of him doing a 365 pound log clean and press, pressing 300 pounds for reps, 405 cold bench, and many other crazy tasks. He can crush these strength workouts cause he has a bias to that due to his former training.

It'd be interesting if you posted some times for the heavyweights too and not just the little guys... Orlando, you're a clean beast at any weight!

right before the workout i weighed 164

245# deadlift, 165# bench, 125# clean (squat clean)

20:23

man those squat cleans were tough! bench was the easiest.

It seems like this happens every time there is a workout with cleans in them but are these supposed to be squat cleans?

1.) If yes, why don't they (by they I mean the truly awesome people who run this free site and really deserve zero grief from pear shaped losers like me) post them as squat cleans?

2.) If yes, darn it I hate those things!

3.) If no, awesome!

22:38

143 # Body weight

215 # Deadlift
154 # Bench
111 # Clean (mostly power)

great form Spealler, good tacktics also now just time for us to chase you down. im the same weigth as you but it took me 20mins last time...... lets see what i can do this time!

move well, look good, feel great!

#34 Mike: I'm gonna do squat cleans. They're much harder and jack you're heart rate an like spealler said, it's about the response. So if you wanna build power in you're clean hit the power cleans cause you pull farther, if you wanna get more of a metcon type response do squat (not that squat won't develop power, but you know what I mean). Usually if it is a power clean then they specify power cleans.

#30 Bob: I can't believe someone would accuse Rob of juicing. If you asked him guaranteed he would test right now to prove you're wrong. I think I remember him saying that on the games website because someone accused people of juicing and said they should test athletes and then a whole bunch of these guys piped up and said lets do it right now. Just because a guy is stronger than you doesn't mean he's automatically on roids. Maybe we should start separate comments categories for 'people who actually crossfit and post their times and other fun stuff' and 'people who troll around saying useless trash about things they don't understand'. These just happen to be 3 of the main movements that a strongman would have in his wheelhouse so Rob crushed it as he often does.

There is a natural ability of strength some people have and thing we are juicing, no sweat.
Remember watching Gillian pound this WOD out and now I am going to run rampant on this WOD. Glad to have lost weight using 365 on deadlift was tough.
Just a question here, Has/does anyone add weight instead of the weight prescribed to increase strength or for more intensity?

"Linda"

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

Deadlift: 205lbs
Bench press: 177lbs
Clean: 115lbs

33'10

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

deadlift- 300#
bench press- 200#
clean- 150#

44:03

Wasn't it Burgner that said that a squat clean is just a missed power clean? :P

Getting back on the WODs with the official crossfit warmup that I have always neglected. Hopefully this will force me to tackle a lot of things that I suck at.

Hey with all the dips and chins in the warmup, what are your guys thoughts in regards to strength and hypertrophy, compared to, let's say 5 minutes of skipping and some mobility?

I'm starting to think that warmup in itself would work similarly to a strength bias where you're lifting heavy before a wod (cf football style) but more hypertrophy than strength due to the higher reps .

Thoughts?

Thoughts?

My 19th officially logged WOD:

Made up WOD from THURSDAY 20100902 (see details there)

#24 Cliff

Difference between power cleans and cleans can be found here: http://lmgtfy.com/?q=difference+between+power+clean+and+clean (wfs)

Regarding comment #30

Bob - I just love reading comments like this from people like you: the weak and jealous type. Its almost comical to read the negative comments people will make of someone who has pure desire and drive to be the "Fittest/Strongest Man". And that right there my friend is what Rob Orlando uses as his so-called "enhancements"... "Pure" drive and desire.

260/175/135 power clean

48:50

m/42/5'10"/175

Deadlift: 225# (1.29)
Bench: 175# (1.00)
Clean: 125# (0.71)

40:30

30:25 (390/260/195lbs)

I love seeing the older videos from The Vault.

Nicole, Annie, Eva T...wish I got to see you girls more often. :)

m/42/5'10"/175

Deadlift: 225# (1.29)
Bench: 175# (1.00)
Clean: 125# (0.71)

40:35

225 dead lift, 135 bench (should have went farther but no spotter), and 95 clean (should have done higher here too). First time on the Linda workout. In pain still too.

Definitely the oddest thing I've ever seen OH Squatted. I think I'm going to overhead squat a couch and submit it, or perhaps a granite counter top.. maybe an alpaca if it will hold still long enough.

285 dl
190 bp
140 squat clean

19:17

Funniest MP picture I have seen in a long time. We all have a problem.

26/m/5'11"/205ish
Power Linda - Rx'd weights w/power cleans
310-205-155
24:36

I've never in my life met someone with more drive and integrity than Rob Orlando. Never met anyone who was more obsessed with the perfection of every rep. He was born strong and brought it to a new level. He found Crossfit and mastered it. Anyone who would accuse Rob of cheating at ANYTHING does not know Rob Orlando. The first day i met Rob he said to me "I know I'll never be the strongest man in the world. But i can be the most efficient 180lb man that i can be." Jealousy is an ugly word my friends.

DL = 70x10, 50x the rest
BP = 57x10, 40x the rest
Clean = 50
20 minutes

M/36/5'11"/175

Only have one bar and limited weights, so did:

1.5 pood KB swing
175 lb BP
30 lb db squat clean

28:37

i love/hate this wod so much. i can do the DL and Cleans rx, but for some reason my chest does not get any stronger. i'm 165 and anything over 110 bench just doesn't happen for me. it's super frustrating, i think that's why i have a man-crush on Rob O. he's just a machine, 9:24 is out of this world. will be hitting this one later with 225/115/105, because those are the weights i used last time. looking to see improvement.

As Rx'd (for the first time)

41:30

When I first started Crossfit it seemed impossible to do this WOD as Rx'd! Thanks Coach!

Also high bar squat 5RM, 225 lbs

Rob you are the man. All these people who hate on you prove that. Way to kill Linda. No need to repeat what katie or lock already said, they alreayd said it better than I could.

These are the only types of pictures that should be allowed.

The girl is cute, but her holding the fish is disgusting.

now that there's a prize money for the crossfit
games you should start testing you'll be amazed
how many people are on steroids and other drugs
that help you perform better. let's be real 25,000
now a days helps. and next years purse we'll be even better. if you have nothing to hide then
test but just for the games. were not pros here
just workout warriors.

233lb dl (1.1x bw)
ring dip sub for bp (i don't have three bars)
115lb squat clean (0.5x bw)

45:20

So i'm going to modify this WOD and do it with Spealler's weight, And see if i can beat his time that way! ;)

Love this workout! Looking forward to getting it done this evening.

m/23/5'10"/140
Subbed front squat for cleans:

dl 210
bp 145
fs 105

19:34

Pete, they DID test at the Games....

This picture is an optical illusion. If you stare at it for a long time, a fish will slowly begin to appear in the top center of the picture.

225/150/115 23:59 with close grip bench and full squat cleans

m/41/6'0"/194

# of sets as rx'd, scaled weight as follows:

DL - 225
BP - 185
Clean - 115

24:03 - Identical weights/results as last August...dissapointing.

M/20/6'1"/168

bench: 165
deadlift: 255
clean: 125

34:06

17:13

M/40/180

Awesome WOD, did this one a few weeks ago (on 2010 08 04, to be exact), as my third WOD of the day. It was Hot and Humid as hell in good old South Texas.

35/m/175
DL: 270#
BP:180#
CL: 135#

16:00 mins

Rangers Lead The Way!!

DL - 108
BP - 70
Cl - 50

34:30

Clean vs Squat Clean - my understanding is that unless stated as a Power Clean it should be a squat clean. I really wish i had more than one bar! And i could just imagine trying to do this at my Globo - hmmm might be worth the entertainment value.

awesome work everyone.
Nicole is beautiful! :)

DL: 225
BP: 155
SQT CLN: 115

20:53

Hey, wouldn't CrossFit serve as a great basis for a breeding program? Heck in a couple generations we would have an elite class of athlete like none other. ;)

75 min, absurd time but only 1 bar
weigh 165, scaled
Did DL 185 lbs, BP 135 lbs,at same time breaking after every set :(
after the 5 DL reps, realized it was getting too easy, so added 20 lbs for both to the bar
Then did 85 lb sqt cleans,

M/27/150/5'9"
Don't have enough equipment for today's WOD, So I did Fran 21-15-9 of 95# thruster and pullups. Time: 6:16 Was pretty tired, shouldn't have skipped breakfast.

gonna have to scale this one.

Cleans are always squat cleans. they'll say power clean when you don't have to squat. Suck factor is 10 fold more with squat cleans.

NOT AS RX'D.

195# deads rx'd
**ring dip sub for bench press**
100# Power Cleans

TIME: 19:50

I won't bench anymore after having shoulder surgery.
Ring dips were rings to arm pits
Didn't have it in the tank for Squat Cleans today-tweaked back from going for 160# split jerk yesterday.

Have a great weekend everyone!

got to round six when I stopped at 16 minutes. Due to heat exhaustion. Hurry up on cleans.Deads were pretty good

Dead Lift 245
Bench Press 171
DB hang cleans 45 (only had 2 bars)

32:44

21:45 (PR) as Rx'd.

BW 175

DL-265
BP-175
Clean-135

I was pretty disappointed that I did not break 20 minutes and then I looked at February's time and realized I had a 2:30 minute PR. Next time I'm going under 20!

NEVER QUIT!!

Linda stats from logsitall.

Median All 30:04
Median Women 30:10

More stats, profiles, pics etc. on
http://www.LogsItAll.com/ranking

-bill patton

2001-09-03: 35:03.265,165,135.DL+18.5/SC+11.25. Rnds@3:58,4:22,5:04,5:14,4:35,3:52,2:59,2:23,1:42,:49.
2001-02-18: 37:56.265,170,135.DL+10/SC+8.
2009-11-28: 37:08.225,170,135.DL-30/SC+8.
2009-08-12: 44:54.225,170,135.

BW 165
Scaled DL to 225, BP 165, Suqat cleans 125
28:57

Missed the rack on my last BP on the set of 3 and almost took my head off. Fortunately, the bar caught on one side and stopped an inch from my head.

bw=188,285,190,140 in 40 minutes

M/39/170/5'10"
255DL/170BP/125SC
Very slow 29 minutes.
Extreme lower back pain slowed me down.

In response to #30. Rob has been lifting heavy for 20 years. He has always been strong. Developing metcon is nothing compared to developing strength. Also, he was tested at the games!

Rob Orlando is the reason I got hooked on CrossFit 4 years ago. After watching his 5-4-3-2-1 Thruster, Deadlift WOD I wanted to be Rob Orlando. I have watched hours of Rob footage. 4 years ago I never did a deadlift. My last deadlift was 485 at 165lb BW.
Thanks Rob. I am in the best shape of my life at 39.

Red Drum, Red Drum, Red Drum (said in my best Danny from "The Shining" voice)

Can't wait to hit this one hard.

Semper Fi.

As Robs training partner we often talk about the different strategies, supplements and foods we are trying, and how they affect our bodies and performance. I really like progenex, but Rob says reading the comments on this board is the good stuff. It always enhances his performance and adds a fuel to his fire to hear people praise and berate his efforts.

35 yom 200bwt

first ever rx'd linda and best time to date
300 deadlift
200 bench press
150 squat clean
time 24:47

I'm curious, where is Gillian Mounsey?

As Rx'd - 265-175-135 Time=32:16. PR.

75- bench
75-squat clean
135- deadlift

26:35

DL: 225
BP: 175
PHCL: 135

Knee took a beating this week, so scaled DL's and did hang power cleans: 31:23 (new PR)

DL- 135
B- 95
C- 85

53:44

Twas fair Linda that did the final deed, completing the destruction of my shoulder. Sigh.

I'm a bit behind. Will do the thruster/hpc/SDHP WOD from a couple of days ago.

CFWU x3

35:59
DL: 205
BP: 135
CL: 115

was working with a buddy so time is a little slower than should have been

53:00

Deadlifts = 29@315#, then dropped to 225# for the rest.
Bench Press = 225#
Clean = 135#

I have to add some thoughts in light of the demos and comments here. First, Rob Orlando is a great gentleman. Second, if someone is implying that he is "using" - you are an idiot. All the athletes were tested in accordance with WADA protocols at a WADA lab. I know - I wrote the policy.

Now, to the meat of my comments.

For Dave/Rob/Speal:

I thought about putting this in an article for Tony, but too busy for something so formal, so I'll just post my thoughts here in a couple of posts. It's on the squat clean v. power clean debate.

I think the bigger/stronger guys (relative term) are doing themselves a disservice by not training the squat clean in these kinds of WoDs. I see a lot of vids and the big boys, who can throw around 135 like I do the bar, will chuck it up even if the WoD calls for full snatches or full squat cleans. Meanwhile, a guy like Speal (all 140 lb soaking wet of him), consistently does the full squat versions, probably in part because he can't throw around his bodyweight (135 lb like the big boys). But this is paying huge dividends for him and did at the Games. And there's a very sound reason- physiologically - why that is. (Continued)

M/44/180#
As Rx'd
DL - 270#
BP - 185#
CL - 135#

31:44 PR

Last time 37:27

Here it is:

We tend to forget that the FSC/FSS at whatever weight comes with an additional "price" in terms of weight. In a clean, for example, everything above the knee has to be moved down below the knees and back up. i.e. a "bodyweight/air squat" PLUS the weight you're catching. For Speal, that is roughly 135 lb. As those numbers go up for the bigger boys, that is a significantly higher number PLUS the weight they're using. So, for example, in Grance, CHris can never compete with the big boys IF they're doing the power clean version. He simply cannot throw around the weight the way they stronger guys can - HOWEVER - when the FSC version is up, all the sudden, he's competitive or wins. Look at the first WoD of the Games: 9-7-5 of 135 muscle ups and snatch. Change it to power snatches and Speal does not win that event (I would bet on that).

Rob O. certainly can muscle-up and 135 probably represents a much smaller portion of his 1RM snatch than it does for Speal. So, what then gives? And how do we explain this? It's two things. (Continued)

DL-300
BP-205
Cl-155

TIME 41:40

DL- 135
BP- 75
CL- 65 (squat)

19:34 :)

PR by 22 minutes!!!!! :)

bw-210
only completed rounds of 10-9-8. I tore my hands up so I had to stop. Very disappointing. Those 315 DL got heavy quick

1 bar w/210 bumper set, rounded down to:
DL: 205
BP: 135
CL: 95
44:30/BW:156
Scaled to 10, 8, 6, 4, 2

55:40 (275/185/135lbs)
1 bar.

Holmberg, Orlando, Spealler, Clever, et al., you guys are the cat's meow.

Analogy Alert!
The largest muscle group in the body is essentially your legs - quads, VMO, etc. I found out when I was swimming (later in life) with a Navy SEAL and a female collegiate swimmer that my swimming sucked (no surprise there). But my biggest problem was I was always out of breath and burning out (freestyle) - reason: I was kicking really hard with my legs through the knee - 'cuz that's how I learned to swim in the ponds, lakes, and the ocean as a kid. Both my friends explained that I couldn't keep my breathing under control because I was trying to swim with my legs - the largest muscle group and the one that demands/uses the MOST oxygen from your body - instead of my arms and lats. They asked me to check out some videos of high-level swimmers and notice how little leg kick they had - especially compared to my flailing.

Now, back to Speal, Rob O., and the FSC. Strength does not increase in a linear fashion with muscle weight. This is why there are no 195 lb. ring-men in gymnastics. It doesn't matter how strong you are for your weight - in terms of strength to weight ratio, it goes down as you get bigger. The reason Speal can hang with and beat the big boys at bodyweight snatches (for him) in the full-squat version has to do with his LUNGS and his bodyweight-strength ratio, as opposed to the raw strength of the big guys.

Again, look at two WoDs from the Games. Watch the muscle-up/snatch results vs. the WoD that involved using 185 lb to overhead ANY WHICH WAY.

LESSON FOR THE BIGGER BOYS: You've got to start training (much more often), the full squat versions and pay the metabolic price with that relatively easy weight because we all know the Games versions is likely to involve the FSC/FSS and that's where you guys are getting punished by Speal.

Would like to hear some debate on this. But gotta run for now.

Regardless, Rob O., Dave Lipson, and Speal - and all of the Games men and women - you guys/gals inspire me and thousands of others with what you're doing. Constantly redefining what I think is humanly possible watching you all.

Cheers.

As rx'd

DL-225
PB-155
Squat CL- 115

37:20 (PR by 40 sec, only could get 2 bars so changed weight between bp and cl, slowed me down a bit)

Rx'd weights, DL 225lbs, BP 150lbs, PC 112lbs; 50% work, 10, 8, 6, 4, 2 reps

17:20

Three mins over my last 50% day. Avg HR 171, peak 181. Everything felt heavy today. Holy cats, I've always been in awe of Speal, but seeing him and Rob do more than twice the work in almost half the time is so mind-boggling.
At Gold's Gym, Eugene, OR, where it was wonderful to be able to have three bars all to myself.

Great job Jim D. and I'm glad you were so lucky! Excellent points Dale, and I'll try to take your advice and do more squat cleans in the future.

m/178cm/86gk/34y
DL 100(130)KG
BP 80(86) KG
SC 60(65) KG
43:20

M/17/5'9"/170

DL 255lbs
BP 170lbs
SC 130lbs

12:57

What a tough wod this is. I will say toughest I have ever faced. I weigh 235. Scaled back dl to 225, cleans 135, bench 185 and still packed it in after 8 rep round. 25 minutes.

m/25yo/180lbs

slightly modified
275lb dead
185 bench
155 squat

54min

BW - 160
32:46 as rx'd

28:56

295 DL
195 BP
155 front squat

no olympic lifts allowed in my gym :(

M/43/172#/5'9"
Rx= 258dl,172bp,129cl
1st "LINDA"
scaled to
225 dl
155 bp (no spotter)
115# cl

19:54 next time no scaleing

49 / 180

as rx'd

58:15 - way off my PR, BP were a series of singles, took a long time to complete, glad it's over!

One of the few CF strength WOD's I can do Rx'd:

24:41 (200/135/100)

Whoop!

BREAK

Orlando, Lipson and crew: people are jealous of your skunk works - KEEP IT ROCKIN' and KEEP THE VIDS COMIN'! (And thanks, of course, from the community)

Linda is easily one of my favorite workouts, but due to current space constraints in my home gym (finally putting up gymnastic stall bars!!) the only free space is the power rack and just enough floor space for one carefully placed bar. Three bars just will not fit today.

Dead stop standard stance deadlifts:

245x5
260x5
275x5

My "cramped room" version of Linda 15 minutes after the deadlifts:

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

Strict no kip pullups with 30# (25% bwt)
Strict no kip ring dips with armpits to middle or lower of rings and turned out at support each
rep (100% bwt)
Squat cleans with dead stop at floor each rep with 85# (75% bwt)

21:06 - Pullup bar on one side of the power rack, rings hanging from the other. Pullup weight was a Suples Bulgarian bag plus a long sock type 10# sandbag between the knees. Not easy to hang on to - definitely required lots of whole body tension to keep the bags in place.

Pretty cramped, but it worked. This Linda version was much more taxing for me then the three bars version.

29:45, had to nudge down the weights 20lbs on each one.

My return to CrossFit + Swimming/Surfing is absolutely ANNIHILATING me.

I drifted away for a big ocean race - prepped with some Renegade Training + more mileage. Did incredible in the race (huge PR), then let myself go a little bit.

Upon this return to CrossFit, I realize how "out of shape" I am compared to everyone here.

Good to be back, but it's gonna be a month before I'm posting any numbers I'm proud of :(

@brooks
warmup
CFWU 1x15
195#//200 next time
135#//more bnch
95# (pwr cln)
36:35

mas- some days everything feels heavy, and some days light. Although today was one of those "heavy" days for you, after a rest day, you will probably feel great again. Just getting the work done on those harder days is all that counts. Nice job.

10-8-6-4-2 reps of the triplet:
Deadlift: 205
Bench press: 135
Clean: 95

tt = 17:55
BW = 205

5'11"/47/180
As rx'd / 57-flat

DL: 270
CL: 135
BP: 180

Summary: No bp in over a year, no dl's in 5mos...no excuses!

Suck factor was immeasurable for this one-legged man in an ass kicking contest.

Gonna half this time prior to end of FY '10.

m/22/5'10"/170

Deadlift: 255
Bench: 170
Clean: 95 (need to work on form)

31 minutes

dead 90
bench 70
clean 40

vekt68

t 2443

Dead 100kg
Bench 80 kg
Clean 60kg

Weight 83kg

Time 28:37

I loved it!

71"/47/180

As rx'd...57-flat!
dl: 270
cl: 135
bp: 180

Summary: I suck! This post is my shame and accountability. Ignored dl's and bp's for almost 8mos. No excuses. I got what I got...moving on!

That said, will half my time prior to end of FY '10 or I will ask Crossfit Fairfax (Jeff T.) to cane me to a bloody heap.

m/41/169/5'9"

Deadlift: 255
Bench press: 170
Clean: 130

30:34 (better than last time of 32:21 using 165 as base weight)

Need to improve bench since I was doing single reps for last three sets costing me precious time!

M/24/6'1"/180

Workout as Rx'd: 27:49
270 DL
180 BP
135 Squat Clean

"Linda"
Deadlift: 345
Bench: 230
Clean: 175
She's A Bitch!

BW 172

bench 175
deadlift 260
p. clean 130

20min 55sec

As rx'd 28:01
D.L. 310
Bench 208
Clean 155
First "Linda" brutal!

Began CrossFit in April Body Weight 236,
1rm D.L. 335, Clean #155, first ever, squat clean.

BW 185
AS RXD--squat cleans
25.30

m37/166/5'8

as rx'd 24:00, could have done it a little faster. had to wait for my partner to finish on some exercises before I could get on the bar.

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

20:20 (PR)

Started losing form on the SC as I fatigued. Need to keep working those!

M/28/70/160

DL-240
BP-160, scaled to 150 don't recall which round tho
Cleans-120, Full squat

58:38 - first time doing "Linda" and she kicked my ass.

I had to change the weight between DL and Cleans each time as I used the same bar. That added about 5 min I guess. I used a seperate one for Bench.

Bench killed me today, it's always been a major weak point for me. I was fine on DL and S/C. I can see how much better I'm getting at cleans due to really focusing on core strength and stability.

M/28/70/160

DL-240
BP-160
Clean-120

58:38 - first time doing "Linda" kicked my butt

Bench was the weak point and it always has been. I've been really working on core strength and stability and I can see the progress with cleans.

M/34/507/160

Deadlift 240lbs
Bench Press 165lbs
Cleans 120lbs

Time: 21:51(PR)

Jeff @ work
BW 165
BP 165
DL-250
SC-125
13:44

30/M/5'10/140

AS RX'D

DL: 210
BP: 145
SC: 115

27:52 (PR) Had to wait on bench, switch plates and wait for the bar during the Squat cleans, all the Squat cleans were touch and go, but the waiting killed my time. still a PR though.

SANTI

RX'ed: 32:42
Whoa!
The athletes times that are posted are truly an inspiration to all the athletes in my affiliate and myself! Way to go!
Killer WOD, glad to have that under my belt though.

Jeez, first week of crossfit and I'm doing this?! Okay, here it goes...

DL: 10 & 9 @ 225 (1.2), 8@ 185 (1)
Clean (Mainly power, as I've only been doing them this week): 95 (.5)
Bench: 95 (.5)

50'. Was doing this at the Y and having to explain to people that I wasn't trying to kill myself and what crossfit was. I can't wait to do this again!

39M/5'10"/170#

W/U: 1 rep rnd of "Linda."

As Rx: 22:00 (255# DL, 170# BP, 130# CL).

C/D: mWOD, no.12; foam roll low back.

Off PR by 1:31. Controlled drop on deadlift and clean (no bumpers); bar to chest on bench press; full squat clean.

Came into this feeling worn-out, so I'm not too disappointed. Bench press felt a bit stronger than last time.

First time back at Linda since I graduated Ranger school last week, the triplet definitely handed it to me today.

23/m/5'11/185

DL - 270
BP - 185
HC - 140

as rx'd 30:46 .. not even close to what it used to be. Ranger school stole my speed!

135 lbs. for deadlifts, 75 lbs. for rest- 30:35
Struggling today...

@#11The warrior diet is great, get the book.

Marvin

27/m/5'11"/175
DL-265
BP-175
SC-135
Very slight scale up on DL and SC
34:02(PR)
Crushed my old time but still slow. Getting better!

cleans were full squat cleans

DL - 295
bench - 195
clean - 145

about 33 minutes...forgot my phone (timer) and had to use the wall clock at the gym.

Loved watching all the videos-good stuff!

M-35-185

275 Deads
Subbed strict Pull-ups for BP ( injury)
135 Squat Clean

27:25 mins. Brutal combo of deads/sc. Look forward to doing this one RX'd with Bench Presses when it comes up again.

Thruster/HPC/SDHP debacle, details there.

RX
165 BP
247 DL
125 Cln

RX 32.08
165 BP
247 DL
125 Cln

F/39/127lbs/5'3"

190# Deadlift
95# Bench (did 1st 13 reps at 127# - I didn't have all morning though)
95# Squat Cleans

24:05 mins. Look forward to the day I'll be able to do Bench Rx. Man, was this a killer for the back!

M/22/173/6'2"

As Rx'd: 33:01
DL: 255 BP: 170 Clean: 135

DL's were surprisingly the limiter. I thought it would be bench and in hindsight I should have done 175 as I never needed to break up the bench which really surprised me. The cleans were scaled up because I only had 2 bars and I kept having to switch between the bench and clean weights so it was just faster that way. Pretty happy with this as last time this came up on MP was in december and I didn't even do it close to rx'd then, it took me 45 minutes and I didn't even finish. So there is definite improvement all around for me as I used a lot more weight this time and I did it way faster. Rob is insane.

m/39/76/210

Scaled to ~75% of rx:

DL 255
BP 155
SC 115

38:25

No gear for this. Did a random pick from the archives and did:

5x
40 double unders
30 box jumps
20 kb swings (45lb)
24min

Can feel the conditioning getting better, but still spend a lot of time gasping air.

18:20. 225 dl, 50lb dumbell press, 95 clean. Bolling main. Previous data...

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

#114 Dale. First off I have the same problem when swimming, I can't control my breathing for the life of me. I'm a pretty good sprint swimmer but long distances in the pool feels like drowning. Maybe I'll try using less leg, thanks for the suggestion.

Also, the whole relative and maximal strength debate is something I've definitely discussed with a lot of people and everyone seems to have different views. I had a friend who played collegiate basketball in the past and now he's lost a lot of weight. We were chatting about this and he said that he was actually at his fastest on the court, had his highest vertical, and had the most agility when he was 200 pounds. Look at olympic lifters who are typically really heavy and they can jump by far higher than anyone in any sport.

I also found this http://www.higher-faster-sports.com/relativestrengthmyth.html (wfs) and that changed a few of my thoughts. I personally think there is a bodyweight that's right at the top of the curve (if we threw it up on a graph) that's perfect for a particular person because everyone has different ratios of type I and II muscle fibers. Look at Mikko Salo, he weighs 80kg (he said it hasn't changed in years) and look at how much difference he made in his physique and in his strength without gaining weight from last years games to this one. So maybe that's his perfect weight to get his best ratio and all he's doing now is getting the skills and tapping into his well of strength. More bodyweight isn't always bad. I think what holds lots of these bigger guys back is flexibility and motor patterns (skills and practicing the full movement). Spealler looks so comfortable when he's doing these high skill movements (he does DU's in his sleep) that he's wasting no energy on extra movement whereas these bigger guys are used to being able to just muscle it so they never take the time to learn the movements and get flexible enough to do them. Burgener said some bigger guys have a higher muscle snatch than full squat snatch. That's ridiculous and it's entirely a lack of familiarity with the full movement and lack of flexibility and strength in those various positions. So I totally agree that they need to practice the movements although I don't think metabolic conditioning is a problem for them. Look at Rob's 7 minute 225lb grace. Now he did thrusters the whole time which are a metabolic nightmare. I wonder how much more efficiently (read: faster) he could have done it if he took the time to do full clean and jerks since it's a way more efficient movement. Of course the fact he did thrusters makes him more of a beast because they're harder, but it's just food for thought.

Good conversation man :).

Ran 3k instead. 29:10

Scaled down to my goal body weight of 160.

245 dl
155 bp not enough 2.5 plates
120 sq cleans

29:26

M/31/195/5'10

this was awesome.

225 DL (scaled down because my back's coming off injury
185 BP
140 CL

25:29

Bring it.

14:53 (280/185/140)

46:52. DL. 295, B. 195, SC. 135

Speal Is a beast!

Jordan D. (@3:51) - I didn't really go into great detail (although enough) in those first posts, but I think you and I agree, although this is "educated guessing" based upon my time CF'ing and coaching CF.

I think you are correct about Speal's economy of movement (and btw, if Rob, Dave, Speal, etc. are reading this, I hope no offense taken at using them as examples).

I also concur about there likely being an "optimal" weight for each individual to attain their own max strength/weight ratio. I don't think that contradicts my points. But it remains, no matter how strong Rob O. gets, the connective tissues have limits. Again, why there are NO 195 lb dudes, no matter how freakishly strong, doing iron crosses.

As to metcon, I'm not saying Rob O. isn't in beastly shape metabolically - he is (that 225 lb Grace is insane). But I'm comparing him to Speal (for purposes of the point about the FSC vs. PC and the utility in getting much more efficient at that movement).

But, to put a final point on it - strength is only one of the 10 general physical skills in our definition of fitness. Getting overly developed in one area always comes at a price to some other area. There are only so many hours in a day to train.

Notice that from the other day, the top split jerk weights - the Fittest Man on the Planet, Graham, was in the middle of the pack at 280. Speal is below that and Rob O. is above that. Notice the Linda times - Speal is 11 and change and Graham is just under 18 mins (both doing FSC). And notice at the Games, on a head to head almost pure MetCon (the triple Helen), where Graham (1st), Speal (2nd), and Rob O. (12th) all placed.

I do not think it's an accident that Graham is "strong enough" to hang around with the big boys, has enough MetCon to beat or be right there with a guy like Speal (who has traditionally won or been in the top 5 of almost every pure endurance event at all four Games), and does pretty darn well at muscular stamina-type events. Ditto for Rich Froning and Mikko.

And as a guy who once competed with some of these athletes, it is truly amazing to me to see where the competition is going and how high the bar has been raised. What will the 2015 Games Champ look like - both physically and in terms of numbers? And when the first generation of CF Kids reaches their mid-20's, we may be re-thinking what is humanly possible yet again. Hope I'm around and can get tickets!!

As rx'd. 270 DL, 180 BP, 135 Power Clean: 20.45

5'2" Male 145#
19:00
PR

That is 225 dead, 120 PC, 145 bench - psyched at 19:00

34/M/227lbs
deadlift 335
bench. 225
power clean 185
great workout 25::34

mobility WU, etc then WOD:

17:54 rx'd+ (255,170,135) PR by 2.5min

(2:06,2:46,2:30,2:17,2:12,1:43,1:30,1:23,1:23)
didn't hit lap between 2 and 1. DL and Bench unbroken, squat cleans better than last time but still have trouble linking reps.

I'm always amazed at the CF programmers, don't know how I can PR Linda at the end of a cycle that started with a Th/HPC/SDHP AMRAP... but I guess that's why they're the coaches and I just do what they say!

later,
b
m/33/5'8-1/2"/169

43:15
245# Deadlift
160# / 140# Benchpress
125# Clean

After the first 9 bench presses, I had to drop the weight to 140#. Around the 5 rep round I felt like I could raise the benchpress weight back up but left it there. This one is such a struggle...

260 deadlift, 175 bench, 135 squat clean:
28min. 34 sec.

F/17/5'7''/140
18:31
Deadlift-135#
Bench-85#
Clean-85#
Last time I did it, i did it in 15 minutes with 80# on the bench and 65# on the clean, and that was a almost a year ago, so not an improvement

CFWU X 1

DL = 295
BP = 195
Clean = 145

as rx'd: 38:23

dl - 285
bp - 195
clean - 145

as rx'd = 35

pr by 7 mins.

35 mins at 215 lbs body weight. 6'6'' or 78'' tall.
DL:325
BP:215
PC:162

30:19
(170 pounds, 45 yrs.)
255 pound deadlifts
ring dips, as I dont have a bench
135 pound cleans

I'm working on the equipment issue -
The good news is that all sets were unbroken, to my amazement, especially in the deadlifts after each set of touch and go full squat cleans.

I know that easily five minutes of the above time was my sliding the 25 and 35 pounds plates on and off each end of the bar every time around.

125/pushups/75 squat cleans for the wife, in 41:09

275 deadlift, 180 bench, 145 squat clean
24:09

24 / M / 5'9" / 137lbs

Back squat 3-3-3-3-3

190-195-195-200-195

No improvement from last time, but we haven't done heavy squats in a while. I did this about six hours ago, and I'm already horribly sore...

24 / M / 5'9" / 137lbs

Dang, I click out of the window before my comment posted, and it didn't post.

Back squat 5-5-5-5-5

190-195-195-200-195

No better than last time, maybe because we haven't done heavy squats in a long time.

I wish I could destroy that second post right about now...

32yo M 175lb 5’10”
CFWU x 3, 3 HSPU to 3” stack, 5 pull ups, 5 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
Clean 65lbs x 5-5 95lbs x 5 115lbs x 3

As rx’d: 49:56
Deadlift 265lbs
Bench press 175lbs
Squat Clean 135lbs
Foam roll after
Compared to 100218: 42:49

cfwu (1 round only)

250#DL, 165#BP, 125# SC

shared the BP bar with SC, changed weights back and forth. Good for catching breath during higher round counts, not so good near the end. Still a PR by at least 10 min, maybe 14.

31'17"

m/50/ bw 178
DL -270
BP-185
CL-135

30:30 I was havin a hard time...but not bad for 50 , I am not doing this to make excuses, next time I fully expect to be faster...

The again faster videos are awesome.

225/175/135 16:00

Bodyweight is 148lbs.
DL- 229lbs.
BP(subbed feet on box jump, hands on parallettes, sister that weighs about 70lbs on my shoulders)
Clean-115lbs.

28:40

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

29:46
previous 30:28
pr 28:28

One month Post Op rotator cuff debridement
physical therapy
WOD done woth PVC pipe
m/52/6’/218

Deadlift: 295
Bench Press: 175
Squat Clean: 115

32:53

m/35/236

M 34 188 6"
23:05 ad rx'd

M/35/5'6/165

dl 250lbs.
bp 165lbs.
clean 125lbs.

19:26

Afghanistan

24:48 @ 160 lbs BW

M/49/6'3"/191

DL 275
BP 165
SC 110

37:13

Rounded my weight up to 170.

Used 170 on the bench, 255 on the deads and only 115 on the cleans because I wanted to make sure I could do all of the reps as full squat cleans....next time will use 135--those are getting SO much better.

24.39

Thanks to everyone who answered my squat clean question. That being said, I ended up doing power cleans. It has become clear to me after five months that I need to visit a crossfit affiliate and learn how to do cleans, squat cleans and snatches correctly.

dead lift 265 (suppossed to be 315) bench press 175 (supposed to be 215) cleans 125 (supposd to be 255)

56:35

Awful! My two workouts before this were great. I'll just have to hit it harder next time.

Power cleans

315/210 (1st half) 180 (2nd half)/155

46.28

Bench press is my weakness here...

1:25:31

BW: 185#
Deadlift: 275#
Bench: 185#
Squat Clean: 135#

Had two bars going so had to swap out DL's and cleans. Most of my DL sets were unbroken or close to it. Bench is definitely what slows me down most (and changing out weights).

Compare to:
100218 - Power Clean 3-3-3-3-3 : 160, 175, 185, 190, 195
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)

M/25/158 GregAWU

245lb DL
155lb BP
120lb Cleans

26:17

M/5'10/160

DL: 205 (heavier next time)
Bench: 135 (heavier next time)
Sq Clean: 95 (struggled through)

21:13

I so love the picture. dont have time to wade thru 200 comments....anyone know where it was taken?

Only 1 bar, alternated DL and Clean then did BP straight through - all sets unbroken except for 8 rep BP, got to 7 then racked (think could have gotten but no spot):

52 mins

as rx'd

bw 85kg

squat clean

total time 34:49

only 2 barbells ...... :( so had to switch a lot!

I did this workout in about 28 mins. I tore the callouses off my hand on the next to last set. I weigh about 215, but i just did the workout as though I was 220. The deadlifts were pretty heavy, everything else i just went straight through.

scaled weight. did what I thought I could do but would still be a challenge.

38 minutes (i maybe could've gone faster but some other crossfitter i've never met before saw me doing it and jumped in with me. i appreciated the rest time, definitely)

275 dl
165 bp
135 clean

shoulder is feeling better. maybe could've gone heavier on bp and clean, but dls were pretty heavy. tore my hand in a new spot, on second knuckle of middle finger. did squat cleans, deep.

35/M/6'00/188

Hotel gym in China. Linda not an option.

5 RFT:
50# DB Swing x 15 reps
50# DB Walking Lunge x 10 steps

4:23

24/M/6'04"/215

Deadlift:315(15 pounds under 1 1/2 times body weight)
Bench:215
Clean:160

29:20

Sometimes I hate being so big...Today is one of those times.

25/M/5'9"/163

24 ish minutes 225 DL/115 BP/ 105 CL

used same numbers from last time, 37 minutes last time. could have gone heavier but wanted to see improvement. watch did stop when i hit the button so it was around 24 minutes

M/19/165/70

32:20 as rx'd

245 DL
165 BP
125 Cleans

m/27/72''/180

22:17 huge pr

Much respect to anyone who can complete this as Rx'd.

Killed my right knee on thrusters the other day so I had to mix it up a bit.

10,9,8...2,1 of Pull Ups, 155lb Bench, 135lb Hang Clean

29:00

as rx'd
215/145/115
28:01

Scaled to 221# DLs, 148# bench and 124# cleans.
Had to drop bench to 143# @ round 8, 138# @ round 7 and 133# @ round 5.

41:58

as rx'd

m/28/6'3"/211

34:14

rounded up a bit...

320 dl, 215 bench, 160 FULL squat cleans (wow, killer!)

amazing... a-MAZ-ing workout!!

BW: 205 6'4''

DL: 305
Bench: 205
Clean: 145

42:36

Thanks Dale for the clarification on the strength to muscle weight issue. Crossfit is a whole nother animal when your over 6' 3'' 200lbs. Guess that's why you don't see a whole lot of them in the games. Still wouldn't trade being tall for anything!

@nickster

I hear ya on that one... don't see a lot of that build. Got our work cut out for us eh?

Keep it up!

-nathan

(m/28/6'3"/213)

Scaled weights down a little. 275, 185, 135.

Reps as Rx. 38:57

First real Linda, previous attempts were with pushups due to equipment (and strength) limitations.

I don't know how anyone over 180# would ever get enough bench to do this as Rx on CF alone. My first year on CF mainpage, my "fitness" went up but my absolute strength went way down. This year, I've mixed 5-3-1 programming with mainpage, scaling CF to 10 minute cutoffs when both land on the same day (kind of like CFFB) and both strength and "fitness" are on the rise again.

"rest day"

26 mi bike ride with Ashley from Savannah Rapid's pavillion to end of Greenway.

2 hrs

M/40/195

as rx'd=20:20

6+ minute improvement.

M /49/165/6'
Slightly modified

dl - 225
bench - 155
clean - 115

34:10

Tough - but great workout - getting better at this - takes time

Dead 250
Bench 165
S Clean 125

33:37 about 4 min pr, bench way better than last time, cleans ok, deads ok but got heavy in a hurry.

24:46 295/195/145

Have only two bars scaled to

dl 250/ bench and cleans 150

25:30 PR

M/26/6'1"/250 lbs

55:23

DL 370
BP 260
CL 155

Savage workout!!!

Only did rounds 10 through 4 of Linda at 80% of recommended weight.

Deadlift: 210
Bench Press: subbed Ring Dips
Clean: 105

Time: 31:52

I decided to stop after the half hour mark. I was just beat by this workout. Only one bar, so a lot of time was spent changing weights. I want to get the 80% Linda under half an hour before moving up in weight.

31 yom, 190 lbs

45:20

used 245 DL, 185 Bench, 135 squat clean

Last time did 50:00 as rx'd

21:48
dl: 225 increase to 265
bp: 75 db increase to 80
power clean: 135 increase to 145

21:48
dl: 225 increase to 265
bp: 75 db increase to 80
power clean: 135 increase to 145

only had 2 bars and limited bumpers so:
alternating dbbell bench until 8's, then regular dbbell bench with 80's.
285lb dead's, 140lb power cleans
had to switch 45lb bumpers between these two every set
lots of wasted time, but always having to lift
37:18

ooops, bodyweight, 185lb

59/M/202 - scaled the weight to DL @ 1.25 bw (255), BP @ .75 bw (155), clean @ .60 Bw (115) - 27:44

25:41, subbed 225DL, 75lb DB bench, 135 PC at work. PR for the same is 21:41.

24:09.1 used 1.25, .75, and .5 of my body weight probably the most I've sweated not being outside!!

who is that beautiful woman with the fish?

Rx'd at 199/40/M/5'11
300 Dead lift
205 Bench
155 Clean

35:13 Absolutely Brutal

as RX'd (245 DL, 165 bench, 125 Clean)

24:44

as RX'd (245/165/125)

24:44

M 32 80Kg 5'8"
DL 120kg
BP 80Kg
SC 60Kg
32:10

First ever WOD! wooooo!

43:08. BP wore me out. 245/165/125

m 28 kg 60 1,68m
dl 90kg
bp 60kg
pc 45kg

32:58

10 through 1 of

115 Cleans
air squats
155# bench
Sit ups

18:11
Last time
17:54

DNF

Completed first two rounds in 13:21

255, 175, 135

snapping triceps syndrome pain during BPs scared me off

love this wod - really looking forward to the first time I can finish it

Thanks

22:58 @ 200#

5'10"/225 #/41

did this Sunday morning when I had time:
43 minutes
315 dl, 225 bp, 175 cleans.

Great posts. I think what a lot of young athletes don't realize is as one ages, their body changes. When I was 21, I weighed 165 and would have cruised through the metcons but had a very weak upper body. Now, I am 41 and weigh 225 and have a 315 bp and a 500 # squat after strength training fairly consistently for 20 years. As one ages, their metabolism slows, which enables a person to pack on some muscle and strength. I noticed I was able to really pack on the muscle in my 30's and still am today. I witness this every day in my globo gym when I blow away young guys on the squat rack.

I've crossfitted for one year and have seen improvements in strength, power, endurance and body composition. My body fat has gone from 25% down to 15%.

The point is, enjoy every phase of your life and be the best athlete you can be by exploiting your strengths. 20 years ago, I ran a lot of speed and distance events because that was my strength. Now, with two bad knees, I work on improving my strength which can only help me as I age.

as rx'd 32.50 (240, 160, 120 w/ squat) "Are some flowers more beautiful than others? The garden is beautiful. Do I prefer brother over brother? Comparisons are part of this political world. Where there is one, there is no conflict. Where there is two or more, there is conflict. Two is the devil. Conflict begin with the devil. We count 0 to 1, then back to 0. It is a circle." Peter Tosh

28:20 scaled weight:

DL - 235
BP - 175
SC - 120

M/24/165/5'7"

Rx'd 24:15 PR

Deadlift 250
Bench 165
Squat Clean 125

Was definetly not happy with my time. Though i did this after the worst hangover of my life, so i guess its not too bad.

M/32/185/5'7"

10-1 AS RX'D 14:45- NOTE- LIPSON IS AN ANIMAL!

DL 275
BP 185
PC 135

So is Orlando!

M/25/245/6'7''

First time to finish it ... Last time i drop the dealift to 300

365 dl
245 bp
185 power clean

as rx'd 01:01:51

50/m/145
Dl=225
bp 245
squat clean 110
32:35
one min faster, and bw 5 heavier

scaled bw and skipped 9 rep round
used 200 as BW
dl-300
bench -200
clean 150
10-8-7-6-5-4-3-2-1
24:38

CFWU x 3

DL #205
BP 155
Cleans #105

27:45

52.08
290/195/145

195 bench press, used 40lb dumbell, for deadlift and cleans 24:16

That was seriously tough!!!
Didn't time it due to stopwatch issues!
About 55min.

BW - 80kg.
DL - 120kg
Sq Clean - 60kg
BP - 80kg

Focussed on strict form on the cleans

M/32/6'0"/175

My gym only has two bars and I have a very weak Bench, so I modified bench weight. I modified the D-lift, because I wanted to walk tomorrow.

100Klg. Deadlift
60klg. BechPress
60klg. Power Clean

34:40

Overall, I was pleased with my performance. I'm still pausing too long on my rest. My grip is still the first thing to fail, even with the hook grip.

I noticed that until "Severin", the last two weeks have been really heavy. This is great for me because my strength is definitely my weakest component.

Keep it coming!

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

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

24:37

used one bar for deadlift/power clean and one bar for bench press

55# DL
95# bench
45# cleans

10 through 5 reps

24:20

could go up in bench

175 bench
145 cleans
265 DL

10 through 5 reps

21:25(22 something last with all reps but lighter wieght with all lifts)

33m/5'8"/175
265 dl
176 bp
135 clean

22:05

Scaled 185-135-135

41:53

Snatch with flip flops on... that looks unsafe.

27:51 5'8"/155/40

240 DL
155 BP
120 Clean

As Rx'd
275#
185#
135#

30:40

34:09
175 BP, 133 Squat cleans, 265 deadlift
Grip of recovering hand limiting on deadlift

Linda with

90 60 40 kg at BW 87

26 min and change

Linda #2
Mod: 225DL/165BP/115CL
All rounds this time... rest 30sec between movements...
Total: 49:15 PR
Bench was weak but clean felt good. Maybe rest 25 sec until 3rd then no rest! Try 245/165/125 next time.

as rx'd

I thought it looked fun, but it sucked!

29:55

100907
“Linda” Modified
8-7-6-5-4-3-2-1
Deadlift 240, Bench 160, Clean 120

35:05

Was ~40 min 6 months ago with the same scaling.
Based on time, that is a 14% increase in power output. I was hoping for a better time, but putting that 14% in perspective, I really can't complain, especially since 6 months ago I was Deadlifting and Benching much more often and had better maxes.

I have been CFing with the mainsite WODs for a month now.... before August, CF was just a website I visited once in a while to try to learn about alternative exercises and workout schemes. For the last month, CF and the Zone diet have become a lifestyle. Thank you.

Don't try this at home!!

I did Linda today with 1 bar - loading and unloading plates, as well as adjusting the bar height in between movements. Also, in order to make this "easier", I scaled up the weight for BP and DL by 5# so there were less plates to move around.
m/180#/27/68"
DL - 275
BP - 185
Clean - 135

I used 45# plates on the cleans, added a 25# plate for the BP and a final 45# on the outside for the DL. The basic process was: do DLs and not drop on the last rep but rack it instead, drop a plate, row the bar up to the BP height, BP, drop a plate, drop the bar to the ground (steel plates, so it was a negative row/DL not a drop), do the full squat cleans, rack it on the lowest rung, add the weight back on, negative DL it to the ground and repeat.

Doing this without any assistance on moving the weight around as well as moving furiously to get the weights off (I used a butterfly clip on the cleans only) added a whole new element to Linda. This was also the first time doing this "as Rx'd" (if you can call this method that!), the only other time I did it with the DL scaled down to 125% BW and it took me 43 minutes if I remember correctly, when I first got into CrossFit.

Today, 61:05. Wow, that was fun.

m/47/180
with pc and rx weight 41:20 not even close to a pr.

M/33/5'4"/140lbs
DL-210, bench 140, cleans 105
17:19 PR

Wt 185

DL: 280
Bench: 185
Pwr Clns: 140

24:33(pr)

EJ
M/37/167
135 BENCH AND POWER CLEAN
225 DEADS
26:10 WILL TRY AND PICK UP THE PACE NEXT TIME
EJ

scaled big time. pitiful. got to start somewhere though.

10-8-6-4-2

dl - 185
bp - 145
sc - 65

M/26/5'9"/174

DL 185 15-13-12-11-10-9-8-7-6-5
Push-ups 20-19-18-17-16-15-14-13-12-11
SC 135 10-9-8-7-6-5-4-3-2-1

Time 39:54

I only have 1 bar, max wt. 185#s and no bench. I uped the reps for DL and push-ups.

DO WORK!!!

BW 75kg
DL @ 110kg
scaled bench to 60kg
Power Clean - 60kg

25.15

Power clean was ugly and made hard work of it.

reps as rx'd
DL 55#
DB bench 15#
Cleans 25#

17:35

33:30. 185lb on BP first round, then 175 for all remaining sets of BP. 185 on deads and 135 on power cleans. Deads and cleans went really well. BP is my weakness and slowed me down. Had shoulder surgery June 9th, so over all pretty good for me.

bw 170

dl 255
bp 2x45# dbs
squat clean 115

24:25

Scaled: DL 235; BP 155; Clean 115

36:29

as rx'd.
bwt ~ 145#
16:02
PR by 6:10

17:56. 45lb on BP. all sets unbroken. 65lb deads, some sets were broken. 45lb cleans from floor, some sets were broken.

Missed. Working on setting up a CrossFit box in my garage.

5'9"/175/M 43

18:15 as Rx'ed

185/145/95. 34:30

28:02

285
195
135

My 24th officially logged WOD (performed on Thu, 2010-09-09):

"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.

Scaled as:

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

Deadlift: 165lbs (103% of body weight)
Bench press: 85lbs (53% of body weight)
Clean: 65lbs (41% of body weight)

Bodyweight: ~160lbs

Finished in: 26:18

NOTES:
- Maintained an HR Avg of 161bpm (max of 179bpm)
- Miscalculated DL weight (should have been closer to 120lbs for consistency, but I'm glad I did the extra weight)
- Both bench press and clean could have been higher
- Clean felt "right" for the first time...really starting to feel the bar
- Shoulders still need to loosen up and connective tissue needs to strengthen

m/35/72"/184

DL: 235 (DLs need work)
BP: 185
C: 135

28:55

It's T+ 3hours and I'm walking around like a robot. Everything is tight.

36 min

185 DL
135 bench
95 clean

did a light version of linda today!

185 dl
135 bp
95 squat clean*

20:51

always did power cleans before!
wow what a difference! my lower back was destroyed!
remind me to do power cleans next time!

31/m/71"/173.5#/Anytime Fitness: Enterprise, AL

CFWU x1
Burgener WU x1
265, 175, 135
30:21 as Rx'd

(Steel Plates)

18:18. BW 208#. 155/210/315

M/54/140/5'8"

19:45

255 DL
170 BP
135 PC

31:00

Suck - need bench strength and stamina...

first attempt at Linda
DL - 205
BP - 155
SC - 97

32:58

First "Linda"
DL 185
BP 175
SC 100
27:10

m/35/5'10/160

MAN!!! I have GOT to work on my grip strength. I could not hold on to the bar during cleans after the 4th round. Regardless....my best performance yet:

10-9-8-7-6-5-4 + 10 bench press reps
185lb deadlift
135lb bench press
115lb cleans

17:19

M54yo 232lb
DL - 245
BP - 185
Cleans (power) - 65 (Forearm bothering me...should have done a bit more.

Did this with Scott H. and kgw...rotated. Did same weight except 65lb power cleans. Left forearm muscle bothering me and did not want to aggravate or injure any more. Should have done a bit more for the cleans....otherwise a good strength WO w/ a little met-con. Got help with the "last rep" on benches for reps of 4-3-2 Did all other reps of bench. ALL sets were unbroken.

35 yom. 189 lbs

Used
245 for deadlift
185 for bench
135 for squat cleans
29:47 (pr)

Don't know what is happening but I was way faster this time compared to last. I think being able to drop the weightsand having all the stations close were a big factor. Still could go faster.

Last time:
34 year old male 208 lbs (holiday weight)
225 for DL

185 for BP

135 for SC
Took 44:26.
Last time I used heavier weight and time was around 31 min for the first 8 rounds.
Comment #455 - Posted by: kgw at December 14, 2009 1:24 PM

Mad at myself for wimping out on the cleans..should have done more to test myself. (see previous post)

46yom/75"/185
245# (dl 37)-135 bench + 8- 95# power clean +3
42:31

CFWUx3 (sub Bench for Dips, 45x15-95x15-95x15)
31:17
240 DL
160 Bench
120 Clean

Matt:
33:39
115 DL
75 Bench
60 Clean

50:04 as rxed
165 c
225 bp
330 dl

35yom / 190lbs

Pack, 10-8-6-4-2 of:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Too many people at the Y to get this one in, so I rowed 5k in 23:12.

Couldn't make it to the gym today, so I did "Annie" followed by 21-15-9 Turkish getups/single arm OHS (both w/25lb DB's).

Annie - 8:54(PR by over a minute) I think I still left about 30 seconds on the table by messing up some DU's on the 50/40 sets.

Forgot to re-start timer on the second WOD, but I think it was around 10:00 or so.

m/32/170/5'8"

as rx'd

24:12

255 deadlift
170 bench
135 cleans

m/36/5'9/182
CFWU-3. Reg except 12 pushups instead of HSPU 3rd. Superman. Burgener.
270,180,135
28:57
Disapp w/time even with heavier weight. DL & BP unbroken. SC 4+4+x early, 4+x, then 4 unbroken.
Pause between some SC reps for too long. Easier when I remembered to open hips aggressively & throw upper torso back.
2/18/10:
265
175
135
Prob should've used 180 for BW.
26:28-PR

11/28/09: 28:05

M/22/70"/188#

Linda (scaled to my level of fitness)

10-9-8-7-6-5-4-3-2-1 reps of
155# DL
145# bench
95# power clean

30:07

This one is rough...definitely made me realize how weak I am!

15:58( The only thing i scaled is the bench = 20pound under my bodyweight)
Last Time as rx with 155 bench= 32:07

Paul: 19:25 (B 195, DL 290, C 145)
Gunnar: 23:14 (B 195, DL 290, C 145)
Jen: 21:38 (B 80, DL 165, C 90)
Krystin: 37:15 (B 75, Dl 118, C90)
Eric: 40:59 (B185, DL 250, C145)

48/M/182
175 DL
135 BP
115 CL
29:25

F/27/5'1"/115

DL115
BP65
C65
19:30

31:51
295# DL
185# BP
165# PC

Subbed and scaled:
DL: 175lb
Ring pu
CL: 95lb
10,9,...,1
13:44

no where near the weight I was suppose to do. Started xfit about 2 months ago. I love the variety

dl: 245
bp: 195
pc: 145

Only did 50% bodyweight

185/135/100

28:41

@ the Tulsa sweatbox,
subbed 1 1/2 pood kb swings
for power cleans since i only have two bars

17:14

(19:32 Pr with all 3 bars)

@ the tulsasweatbox
subbed 1 1/2 pood kb swings for
power cleans due to only have 3 bars

DL:225
BP;145
KB: 53

17:14

(19:32 PR with 3 bars with cleans @ 115#)

Don't have enough gear to do as rxd so...
Sub 20# weighted ring dips for bench press.

225# DL
Ring Dips +20#
105# PC

32:36

Lost a time having to move each bar on my mat and rotate clips. Also having to put on 20# chain with weight each round.

(275/185/135) in 28:37... BW is 189. Kill.

Deadlift: 245
Bench press: 155
Clean: 135

Time 36:13

"Linda"

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

Deadlift: 1 1/2 body weight - 205
Bench press: body weight SUB 125 pounds
Clean: 3/4 body weight - 135 SUB 75 pounds

24:25

Power Output
79.91 watts
0.11 horsepower
58.94 ft-lbs/sec

Compare to 100218

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

24.m.135.65"

as rx'd
DL: 205
BP:135
Clean: 105

17:15(PR)

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

19:20

50/m/190

As Rx'd. 37:05. Bit slower or older??

As Rx´d at a BW of 174lbs
20:58

Regards from Portugal

Rx 27:30
Squat cleans
m/6'/170

that was awesome, first time doing Linda

33:29. 173 bw bit still a pr at this load.

scaled down because a friend needed lighter loads.

245 dl
165 bench
125 clean

@thegym

235#DL
155#BP
115#CL*hangpowercleans

26:51

[PR26:14]

M/32/5'9"/155

Scaled.

DL: 185
BP: 115
C: 95

Time: 28:34

DL: 275
BP: 185
Power CLN: 135

21:14

PR: 20:16

Deadlift: 285
Bench Press: 190
Cleans: 145
24:16

46/m/170

DL 240
BP 160,150
CL 125

35:54, my favorite sadistic WO, 7 min off PR

51 min

Scaled the WOD by 66%

Just have benn off antibiotics and being sick for 2 weeks. During the workout i nearly blacked out and i got a puky fealing. That was realy hardcore.

Oh... i didn´t scale the workout... man and i thought i had lost all form. ^^

Okay than its: as rxd 51 min

32:00 (295,205,150) - full squat cleans

m/30/5'9"/161

55:38 (pr)

Finished in approx. 23 mins, but had to change DL and Clean bar each time.

DL - 135 (82%)
BP - 145 (88%)
Clean - 115 (70%)

Finished in 50 min. but after round 7 gave up on the triplet order and blasted through each one separately until the end (had to change bar each time which was taking too long).

DL- 115
BP- 95
Clean- 65

10-9-8-7-6-5 then gave up, 30 min

75 lb Db deads
65 lb Db bench
90 lb Bb power clean

24:19 rx (275 pound deadlift, 180 pound bench press, 135 pound squat clean).

Had to leave for work after completing rounds of 10-9-8-7-6-5

22 minutes

17:57 - 8 rounds

scaled: dl 100kg (83%), bench (sq rk) 68kg (83%), clean 52.5 (87.5%)

I started down from 7 and went back to do 8.
I'd left this so long hoping I'd be at a new gym by now. I'm not so I had to make do with what's available. Hence using a sq rack for the bench, my one big bar for the dl and a little bar for the clean.

Time: 51:40

Almost as rx'd
BW 200
DL:295lb
BP: 200lb
Squat Clean: 135lb

First time with real weight. Had to be sure I kept form on deadlifts.

101201
19:04 270,180,135 (power cleans)

time: 26:01

bench- 165
clean/DL- 135

as RX'd
125 pc
165 bench
245 dl

19:51

scaled to ~2/3 rx'd:
BW 195

DL 205
BP 135
CL 95

39:18 brutally slow (last time 28:38)