July 9, 2012

Monday 120709


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

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

Set up three bars and storm through for time.

Post time to comments.

Compare to 100903.


Enlarge image

CrossFit Level 1 Certificate Courses: Alamo CrossFit, CrossFit Refinery, CrossFit BGI, CrossFit Strong, CrossFit Takeover, CrossFit Atlanta, CrossFit Costa Mesa, CrossFit Colosseum, CrossFit Vienna, CrossFit SAP.

"Simple Nutrition: Part 2" with E.C. Synkowski, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo with Tyson Oldroyd and Matt Bischel - video [wmv] [mov] [HD mov]

Posted by Pukie at July 9, 2012 5:00 PM

Yes !! Finally, Linda again.

Comment #1 - Posted by: Ssscaler at July 8, 2012 5:12 PM

I absolutely loved the CF lvl 1 cert course! I thought the trainers were amazing and Mike G's witty comments which he pulled out of his impressive beard were hilarious!

Comment #2 - Posted by: Rich Worcester at July 8, 2012 5:16 PM

Mike, Dave, Jon, Steve, Christmas, and Jenni, you guys are amazing!! I loved the CF LV 1 course!! I hope one day I can be as knowledgable and as good of coach as all of you! WOO!

Comment #3 - Posted by: Christine Drankiewicz at July 8, 2012 5:20 PM

This is a great WOD! Unfortunately I can't do it tomorrow, but I did it about a month ago in 23:50.

Comment #4 - Posted by: Trueson at July 8, 2012 5:20 PM

Just finished level 1 cert at cf costa mesa & what an awesome group of instructors! Learned a ton, and had fun (in a cf "this is gonna suck" fran way)! Thanks especially to Stephane, director of course, and all round beast, Boz, "you're the man, I get it," and Dave, for bringing "smuggling" to fitness instruction.

If you're thinking about getting a cert, stop thinking and just do it.

Comment #5 - Posted by: Patrick B at July 8, 2012 5:28 PM

Great video. I'll tell you right now, though, that body weight bench presses are not a "light load" to me!

Comment #6 - Posted by: Sinal M/33/5'9"/220 at July 8, 2012 5:28 PM

I absolutely loved the CFLV1 course! Mike, Dave, Jon, Steve, Christmas, and Jenni were amazing! I hope one day I can be as knowledgeable and as good of a coach as all you all! WOO!

Comment #7 - Posted by: Christine Drankiewicz at July 8, 2012 5:32 PM

had a great time at level 1 cert in san antonio!! the trainers were great, entertaining, and made it easy to learn. thanks for everything :)

Comment #8 - Posted by: christinam at July 8, 2012 5:33 PM

Had an absolutely incredible time at Level 1 Cert in Toronto at Crossfit Colosseum. Top notch trainers and great facility. Thanks to Joe, Jenn, Keith, Jason, Austin and Spencer for sharing your expertise with us. Sending good luck vibes to Austin and Spencer at the Games this coming weekend....go HAM!

Comment #9 - Posted by: Lora at July 8, 2012 6:00 PM

Just finished awesome Level 1 cert course at BGI in West Palm Beach. Amazing amount of knowledge, incredible instructors, unforgettable lessons...thank you Crossfit. Big shout out to Mike G....Good luck with the Comments PR!!!

Comment #10 - Posted by: Tim Petty at July 8, 2012 6:04 PM

Incredible weekend at CF Atlanta Level 1 Certification. Tons of information, fun, and sweat! All the trainers were extremely knowledgeable as well as eager and willing to share that information with the group. Thanks for giving up your weekend to teach us and pass along the CF passion.

Comment #11 - Posted by: Kelly Wiggins at July 8, 2012 6:06 PM

Level 1 BGI with mike g. was strong to very strong. Lots of great tattoos and you can't beat Christmas in July. Againfaster.com is def the best place for all of your crossfit needs.

Comment #12 - Posted by: Mark at July 8, 2012 6:11 PM

The level 1 seminar at Crossfit Colosseum blew away my already high expectations for the weekend. I feel like I learned more in two days with these trainers than I have in the last 6 months of crossfitting. Jenn was fantastic as were all of the other trainers. I am still smiling about the fact that I got to work on oly lifts with Spencer and Austin. Do you know that guy is in the Reebok commercial? All kidding aside, good luck to you both in the games and I can not wait to watch you guys compete!

Comment #13 - Posted by: Josh M at July 8, 2012 6:12 PM

What if i can't do the same weight that is advised?...Do i have to find myself the correct weight?...Thanks...

Comment #14 - Posted by: Alex at July 8, 2012 6:21 PM

Had a blast at Cf-L1 cert. at CrossFit Atlanta! Can't wait to get my coach on!!!

Comment #15 - Posted by: Steven at July 8, 2012 6:23 PM

Great level one course at Crossfit BGI! Thanks to Mike G, Dave, Steve, John, Jenny, and Christmas for all of the great knowledge I can take back to the Bahamas!

Comment #16 - Posted by: Jason benson at July 8, 2012 6:26 PM

It was amazing!~~~ I took the seminar in Korea, I really enjoyed Crossfit Level 1 seminar and learned a lot!! I really like to say "Thank you" to all of the staff for the seminar.

Comment #17 - Posted by: Doo at July 8, 2012 6:27 PM

CF LVL I cert at CF Atlanta rocked!! Learned a ton and had a blast! The instructors were awesome and keep up the great work guys!!

Comment #18 - Posted by: Justin K. at July 8, 2012 6:31 PM

This was a great weekend filled with lots of eductiona. Joe and his team of Red shirts and one black shirt made the weekend one to remember. All I know is that this girl FRAN is one mean girl and Snatch is good on any day of the week. To all the crossfitters out there when you tweet now you have to hashtag #crossfit #badassworkout to let the world know who runs this town.

Comment #19 - Posted by: Coach J at July 8, 2012 6:46 PM

Loved all my instructors at my level 1 cert at crossfit BGI! Had a great time this weekend learned so much! Thank you Mike, Steve, John, Christmas, Jenni, and Dave! Such a great crew!

Comment #20 - Posted by: Trisha Williamson at July 8, 2012 6:49 PM

Crossfit Level 1 Cert @ Crossfit Takeover Virginia Beach was a blast! All the trainers were awesome!! Thanks again!

Comment #21 - Posted by: Shannon at July 8, 2012 7:00 PM

Shout out to all the participants and the coaches at Crossfit Takeover's Level 1 cert (yeah, Virginia)! It was an outstanding course. The instruction was stellar and the coaching was extremely effective--even for veteran CrossFitters. (And it I mention it was a humbling experience? This is an amazing community of athletes!) Thanks again!

Comment #22 - Posted by: Sarah L at July 8, 2012 7:02 PM

CF Level 1 @ BGI was an amazing experience! Thank you to all the awesome Instructors Mike G, Christmas, Jeni, Dave, John & Steve! Great knowledge and great group of crossfitters! :)

Comment #23 - Posted by: Jessica G at July 8, 2012 7:13 PM

Awesome seminar. I got punched in the nuts on day one and kicked in the balls day two, but I'm better for it! Thanks guys!!!

Comment #24 - Posted by: Jason S. at July 8, 2012 7:19 PM

I had a blast at the CF Level 1 Cert at CrossFit Takeover in Virginia Beach this weekend. The coaching staff are some of the most intelligent individuals I've met so far. I wish my instructors and teachers growing up had half the passion and dedication that the coaches had. I went home after the seminar and PRd on my OHS :-) Thanks guys!

Comment #25 - Posted by: Skyler B at July 8, 2012 7:20 PM

Tim, I don't think we heard you. Say it again please?

Level 1 cert in Seoul at Crossfit SAP was so much fun. I have so much work to do! Thanks to Danny, Brett, Juria and our translator for all their hard work and patience!

Comment #26 - Posted by: Emily Brockelman at July 8, 2012 7:22 PM

First time doing this workout, it was brutal but I made it thru! Time was 20:46

Comment #27 - Posted by: Derek at July 8, 2012 7:22 PM

First time doing "Linda" she was brutal but a great workout! Time was 20:46

Comment #28 - Posted by: Derek N at July 8, 2012 7:25 PM

Level 1 cert......Loved it! Amazing peeps. Learned mucho. I would highly recommend this cert.

Comment #29 - Posted by: Karissa at July 8, 2012 7:30 PM

Level 1 at CF BGI was amazing. The bearded wonder was a bowl full of laughs. Thank you for an amazing weekend!

Comment #30 - Posted by: Anthony Bowman at July 8, 2012 7:32 PM

Had a great time at the Level 1 Cert in Boise, Idaho. Thanks to CrossFit Refinery for hosting and to all the participants from around the globe on making this awesome weekend. A special thank you to Todd, Tommy, Abi, Nadia, Chris and Jesse for the amazing training and laughs. I only hope I passed the test!

Comment #31 - Posted by: Kyle Miller at July 8, 2012 7:35 PM

Cert @ ATL Crossfit was an excellent venue with excellent trainers. The information and how it was presented exceeded my expectations. Money well spent. Thanks.

Comment #32 - Posted by: Warren "Peter" Pauley at July 8, 2012 7:37 PM

Level 1 Cert. @ BGI in WPB. It was the most humbling and fulfilling moment in my Crossfit life so far. I had an amazing time. Thank you Level 1 staff for your patience and thank you BGI for the hospitality.

Comment #33 - Posted by: Kevin Wright at July 8, 2012 7:50 PM

Anyone got 2 bars I can borrow?

Comment #34 - Posted by: MattR at July 8, 2012 8:07 PM

Cert @ ATL CrossFit was awesome! The organization, coaches, professionalism, and informations was way more than I could have ever expected. Thanks!

Comment #35 - Posted by: Josh Parrish at July 8, 2012 8:13 PM

Thanks to the Level 1 staff in Atlanta this weekend. You guys and gals were amazing. Good luck to the ladies at The Games next weekend. We will be pulling for you! Oh and...Fran sucks.

Comment #36 - Posted by: Matty at July 8, 2012 8:21 PM

Thank you to ALL the coaches at the Level 1 in Costa Mesa, CA. You guys are utterly amazing and knowledgeable! Not to mention... sexy beasts! Had a FUN time and LEARNED a lot! Thanks!

Comment #37 - Posted by: Marcie E at July 8, 2012 8:50 PM

Level 1 in Atlanta. Thank you guys for the experience. I was intimidated as a teenage participant, but I've never felt more comfortable around strangers. Learned more in two days than I have in two years. Truly a testament to y'all as teachers and leaders in this kick-ass community.

Comment #38 - Posted by: "James" Walker Blackston at July 8, 2012 8:58 PM

Todd and the entire Northwest team were awesome at the Refinery in Boise, Idaho this weekend! Amazing coaches, great men and women in the class from all over the world including London, Panama, Texas and Florida, and a huge facility. A special shout out to Casey and Tyler Moyer for being great hosts....and Fran on Saturday smoked us all as the temp approached 100!

Comment #39 - Posted by: Mark Lopshire at July 8, 2012 9:01 PM

Just did the Level I Cert in TO at CF Coloseum!! WOW!! Thank you to Joe, Jenn, Keith, Jason, Austin, Spencer, and Jake!!! Really impressed at how amazing you deliver the CrossFit Methodology and Lifting teachings! Great course and "YES" best $1000 I've spent! Hope to see you all again somewhere down the road and best of luck to Austin and Spencer at the Games!

John - Maritime CrossFit

Comment #40 - Posted by: Johnny at July 8, 2012 9:12 PM

Level 1 in Atlanta was awesome. Great training given by great trainers!! Learned more than I imagined. Back home tonight and teaching my roommate the zone diet. Chuck said to get home and start training someone. I'm on it!! Thanks again to the great staff. Couldn't have asked for better.

Comment #41 - Posted by: Jeff at July 8, 2012 9:24 PM

I'm two bars short, but I'll figure something out...

Comment #42 - Posted by: Playoff Beard at July 8, 2012 9:44 PM

I don't have access to a bench to do the bench with a barbell, but have dumbells. I weigh 160lbs. How much could I use in dumbells to equal or come close to benching with a barbell for this WOD? Thanks guys.

Comment #43 - Posted by: Troy at July 8, 2012 9:45 PM

CF lvl 1 course was amazing! Thanks Erik, Pat, Zak, Conner, and everyone else that was there. Learned a lot and looking forward to the future!

Comment #44 - Posted by: Jonathon Lafollett at July 8, 2012 10:00 PM

CF ATL Lvl 1!....Hell Yeah Coach! Most professional group of athletes and instructors I have ever met, you guys rock! Good luck to the CF ATL team at the games, we will be cheering your on!

Comment #45 - Posted by: Victoria C at July 8, 2012 10:07 PM

Thank you guys for nice weekend with you. Especially our coaches Denise,Karl and Oliver

Comment #46 - Posted by: Palo Cervenka at July 8, 2012 10:26 PM

The L1 certification in Crossfit Strong was awesome!,thanks guys. Erick and the trainers staff are completely professionals.
Was my first time as a crossfiter and I made it!!

Comment #47 - Posted by: Iván Roa at July 8, 2012 11:05 PM

Just got home from an amazing weekend down in Virginia. Horrible horrible drive back to PA, but well worth it! thank you for all the great coaching this weekend :) Joe Alexander and company know there shit!!!

Comment #48 - Posted by: Brandon Higgins at July 8, 2012 11:52 PM


DL- 315# 10-8, 275# 7-6, 225# 5-1
BP- 205# 10-1
SC- 135# 10-1


Had to scale. Did a second workout yesterday that involved a bunch of burpees and morning glories and pushups. Back and hamstrings couldn't keep up today. This was a doozy.

Comment #49 - Posted by: SeanP at July 9, 2012 12:57 AM

yeah right...storm through for time. more like, barely survive with the ability to get out of bed the next morning...

Comment #50 - Posted by: controlfreak at July 9, 2012 1:26 AM

great wod !!
we did it friday
my back failed but completed it at 32mins (i am 80kg)
my friend kieron mcavoy did it at 18mins he is 80kg too

Comment #51 - Posted by: joe at July 9, 2012 1:47 AM

great wod. me and my friend did it and we both weight 80kg
i did it at 32mins my back failed big time but i am pleased i finished it !
kieron mcavoy did it in 18mins

Comment #52 - Posted by: joe at July 9, 2012 1:49 AM


Comment #53 - Posted by: Josh at July 9, 2012 3:39 AM

One word: Gruelling. Thought of doing an easier one but then told myself "Just shut the hell up & do it!!!"

My weight 71kg
Age: 51
Scaled to 50kg Deadlift & 30kg for both Clean & Benchpress.
Being new to this I'm still rather awkward with the Olympic Lifts.
Time 51:27

Looking at some other people's times acheived & weights used I have a long way to go to get my fitness level where I'd like to be.

Comment #54 - Posted by: Tony McGurk at July 9, 2012 3:40 AM

pack workout. 10-8-6-4-2
100k dl 70k bp and 50k clean. Bit slow.

Comment #55 - Posted by: Duncan at July 9, 2012 4:06 AM

Amazing CF LV 1 course at CrossFit BGI!! Thank you Mike, Dave, Jon, Steve, Christmas, and Jeni!! I hope one day to be as knowledgeable and as good of coach as all of you! Good luck this week Mike! We will be praying and cheering you on!! WOO!

Comment #56 - Posted by: Christine Drankiewicz at July 9, 2012 4:14 AM

Had a great experience at the L1 cert at BGI in West Palm! Thanks to Todd and Dana for opening your facility to us. Truly professional instruction from Mike, Jon, Jenni, Dave, Christmas, and Steve. Jon helped me finally get my squat in a better position. Regardless of whether you want to become a trainer, consider attending a cert to learn the science behind Crossfit!

Comment #57 - Posted by: Kevin Fisher at July 9, 2012 4:17 AM


27:32 Rx (new PR by 3 minutes...yes!!!)
245 DL
165 BP
125 SC

retired army 1SG
clarksville, TN

Comment #58 - Posted by: mark nash at July 9, 2012 4:36 AM


265 DL (scaled from 280)
175 BP (scaled from 185)
140 SC (as rx'd)


OMG that hurt. First time doing this workout, but I've heard of it from plenty of people. It might have been slow, but I'm happy with it.

Comment #59 - Posted by: Shmitty at July 9, 2012 4:47 AM

** Personnal note for comparison next time we do this... I only had two bars

Comment #60 - Posted by: Shmitty at July 9, 2012 4:50 AM

18:10 (w/power cleans)
144# BP
220# DL
106# PC

Comment #61 - Posted by: ART/M/43/5'5"/145 at July 9, 2012 5:04 AM


Comment #62 - Posted by: Shane G 6'3"/220/27 at July 9, 2012 5:05 AM

Level 1 Cert in Tronto was AMAZING!!! I was a little worried about my big belly getting in the way since I'm 37.5 weeks pregnant but the coaches were amazing and I learned so much! I was able to do everything and Jenn had wonderful insight into CF'ing during pregnancy! What a spectacular group of coaches! So dynamic enthusiastic and knowledgeable! It was great to see big tall guys killing it like Jason and Spencer! It showed my husband that there really are NO excuses :) What a spectacular weekend!

Comment #63 - Posted by: Gracey Wike at July 9, 2012 5:06 AM

Absolutely enjoyed the Level 1 Cert at CrossFit Takeover. Joe, Chris, Sara, Courtney, and Nicole each did an amazing job at providing an outstanding level of instruction in a fun and thoroughly informative manner. I definitely came away from the course with a much better understanding of the movements, programming, and various other elements. Thanks to all of the instructors...you guys rocked!

Comment #64 - Posted by: John Lohry at July 9, 2012 5:33 AM


body wt DL--145
~3/4 body wt BP--97.5
~1/2 body wt cleans--70#


Comment #65 - Posted by: mom to five at July 9, 2012 5:39 AM

Had a great time at the lv 1! I learned a heap of info, can't wait to learn more!

Comment #66 - Posted by: Chuck Wiles at July 9, 2012 5:48 AM

CFM wod:
Deadlift, 70lb kb
Shoulder Press, 25lb dbs
Hang Power Cleans, 25lb dbs

@18 weeks

Comment #67 - Posted by: brittk at July 9, 2012 5:49 AM

I did "7" on Saturday. My hammys are still barking at me. This is gonna be a fun one!!!

M/35/185 6''2"

Comment #68 - Posted by: Mitch at July 9, 2012 5:54 AM

16:29 (pr)
DL 100 kg (2 kg over rx'd)
Bench press: 66 kg (1 kg over rx'd)
Clean: 60 kg (11.25 kg over rx'd)

Had to use just two barbells since one of them malfunctioned at the beginning of the third round. Up until then, I had been using 52 kg (48.75 was rx'd.)Munji helped me rack and unrack the barbell for deadlifts and cleans. All bench presses were unbroken. Did the final two rounds as one combined round to save unnecessary racking.
Body weight: 65 kg

Comment #69 - Posted by: Mik at July 9, 2012 5:55 AM

DL 225/BP 180/CL 135
Completed all rounds in 38 min 15 sec.
Linda is a real B(beast) lol.

Comment #70 - Posted by: Jerry at July 9, 2012 6:02 AM

Attended my Level 1. Big thanks to Erik, Pat, Russel, Zac, Conor and Matt. The experience was truly educational and improved my self as an athlete and helped me build a foundation for effective coaching. THANKS!

Comment #71 - Posted by: Gabriel at July 9, 2012 6:03 AM

Thanks from everyone in Toronto! Great weekend and great meeting some legit firebreathers!

Comment #72 - Posted by: Adam Whittal at July 9, 2012 6:11 AM

Big THANKS to CrossFit Atlanta for opening their doors to us & all the amazing trainers in the Level 1 class. You guys (& gals) ROCK! I immediately starting sharing the information I gained after the class @ dinner w/ my father & later when I got home w/ my wife. They may think I was brainwashed or something... Good luck in the games CF Atlanta. I had an awesome time!

Comment #73 - Posted by: Mark L. at July 9, 2012 6:17 AM

Combined workout from Big Blue Crossfit. Crossfit.com and Crossfit Maximus
Deadlifts with 1 ½ body weight -10 reps, 9 reps, 8reps…..
Bench press with body weight -10 reps, 9 reps, 8reps…..
Clean with ¾ body weight -10 reps, 9 reps, 8reps…..

Squats-AMRAP with body weight
3 Rounds
20 push ups
20 Sit ups
20 Supermans
21 KB Swings
12 Pull ups
400m run

Comment #74 - Posted by: Evan at July 9, 2012 6:19 AM


so I feel like a weakling because I still can't get the weight up to rx... DL scaled to 95#, BP to 75#, Clean to 75#. also had to pause to set up barbells, not enough room to bogart all three.


Comment #75 - Posted by: kristen at July 9, 2012 6:20 AM

Is there not a forum for comments regarding things outside of the WOD?

Anyhow, 285 dl, 200 bp, 175 pc @28 mins.

Comment #76 - Posted by: MAJIN-D at July 9, 2012 6:23 AM

Huge thanks to Crossfit Takeover in VA Beach and the awesome L1 Staff -- knowledgeable,fun,quality instruction. Thanks for the work you do and all the time and effort you put in to being prepared. Cheers.

Comment #77 - Posted by: Jon K. at July 9, 2012 6:23 AM

male/ 5'7 / 67kg
power cleans


Comment #78 - Posted by: Joe Stephens at July 9, 2012 6:31 AM

Had a blast at Level 1 training in Dallas at Crossfit Strong! Learned a ton and went home fired up to improve. Thanks to the instructors, you guys were excellent!! It was very helpful having top trainers and atheletes slow things down a little and point out faults you dont realize you have. I would reccomend this training to anyone wanting to train or just improve their personal performance. Also, a big thanks to Crossfit Strong for hosting, super facility!

Comment #79 - Posted by: Dustin Weatherly at July 9, 2012 6:38 AM

1st ever cross fit workout.
bench--> 185lbs
DL----->225lbs i am a wuss i know
Clean-->115lbs i know i am a wuss

Comment #80 - Posted by: Nathan Halsell at July 9, 2012 6:49 AM

Linda, a.k.a "Three Bars of Death." Nice!

Comment #81 - Posted by: Brutus at July 9, 2012 6:50 AM

The L1 certification in Crossfit Strong was awesome!,thanks guys. Erick and the trainers staff are completely professionals.
Was my first time as a crossfiter and I made it!!

Comment #82 - Posted by: Iván Roa at July 9, 2012 7:08 AM

Male 29/5'5"/145lbs

DL - 225
BP - 145
Clean - 105


I got owned.

Comment #83 - Posted by: Sherm at July 9, 2012 7:11 AM


Clean - 115

I definitely got owned.

Comment #84 - Posted by: Sherm at July 9, 2012 7:24 AM


Rx'd would (should) have been 262/175/131
Completed workout @ 205/175/135
Completed: 35:28

I'm just not there yet with the deadlifts. had two bars so had to slide the 35lb plates on and off a hundred times. (Not that a third bar would have helped).

You people are animals!

Comment #85 - Posted by: MP at July 9, 2012 7:34 AM

DL 295/BP 195/CL 145

Comment #86 - Posted by: Ed at July 9, 2012 7:35 AM

CFATL cert was great, trainers were very personable and knowledgeable. It was a great environment, everyone was there with a common goal of getting better and I think we all did.

Comment #87 - Posted by: Neil at July 9, 2012 7:42 AM

Just attended the Lvl 1 cert at CrossFit Strong in Dallas,Tx. Can not say enough about the gentlemen their instructing. A big thank you to Erik, Pat, Russell, Conner, Matt and last but not least Zac. Incredible, humble and extremely professional group of guys that gave us their all. A thank you also to Gale and his Box. Great place ans excellent people. This community we are all a part of is Family. No matter who you are or where you go, there is a CrossFit family member close by and eager to do a WOD with you or point you in the right direction to find a box!!! Great group of classmates that gave it their all. I am honored and extremely proud to have attended this course with the best instructors and fellow CrossFitters!!!! Thank you CrossFit and thank you CrossFit Strong.

Comment #88 - Posted by: Madman at July 9, 2012 7:58 AM

Hats off to the Crossfit Instructors for the Level 1 Cert held in Dallas, TX at Crossfit Strong. I was truly impressed with the instructors knowledge, teaching skills, and love of Crossfit. I believe in the Crossfit program and am looking forward to my growth in knowledge and fitness as a Crossfit Athlete. Crossfit Strong, thanks for hosting the Cert and what a great gym you have. My favorite quote from the weekend was from Coach Erik as he prefaced our WOD as "an opportunity to excel". Love it, will use it!!

Comment #89 - Posted by: Tabbatha at July 9, 2012 8:00 AM

Awesome class at Crossfit TakeOver in Virginia Beach!! Joe Alexander is an awesome instructor and is highly knowledgeable and answered any questions with ease and no hesitation or deep contemplation about the subject that was brought up. Awesome time and I am excited to now start perfecting my skills as a trainer!!

Comment #90 - Posted by: Dave R. at July 9, 2012 8:00 AM

21:55 @ 185 BW. 3 min 14 secs better than when I did the Linda on 6/26. Pretty pumped!

Comment #91 - Posted by: Mike at July 9, 2012 8:08 AM

Thanks to CF Atlanta and all the trainers, Coach, Chuck, Bethanie, Joe W, Jason, Leah and Jordan for a great Cert weekend! Loved every minute of it...well, except for a few minutes at the end of Saturday, but other than that....AWESOME!

Comment #92 - Posted by: Stephanie K at July 9, 2012 8:09 AM

Weight = 180 lbs.

DB DLs @ 100 lbs.
Bench @ 180 lbs.
Cleans @ 135 lbs.

37:12 (for rounds 10-4)

Comment #93 - Posted by: Brett C. m/30/6'0"/175lbs. at July 9, 2012 8:12 AM

I had very limited weight so I had to plus up in some areas and sacrifice in others.

DL 275#
Bench 175#
Cleans 125#

Ball buster!

Comment #94 - Posted by: CE M/41/5'10" 173# at July 9, 2012 8:21 AM

Level 1 at Atlanta was awesome, Great job to all the incredible instructors and the fun and energy they brought with them, "Hell Yea" Coach!!!!!!

Comment #95 - Posted by: Spike at July 9, 2012 8:33 AM

Alamo Crossfit was awesome. The trainers rocked. Their lectures were awesome and fun :) Imagine that fun lectures! The breakout sessions were great! Loved the workouts!!
Great job Eric, Nicole, Lance, and Rudy!!! You are all very inspiring!

Comment #96 - Posted by: Monica A. at July 9, 2012 8:39 AM

I would like to propose the introduction of a body weight only version of each WOD. Please understand that not everyone has access to a fully equipped gym. Or as in my case, simply does not feel like lifting bars!

Comment #97 - Posted by: gonber at July 9, 2012 8:41 AM

Nicole, Rudy, Eric, and Lance......

BIG BIG thanks for an amazing CF Lvl1 course at Alamo CF in San Antonio!!! Really appreciated the welcoming environment, fabulous support, and invaluable instruction. From start to finish, your positive energy was contagious and never skipped a beat. Big fan of the breakout sessions! Thanks again for your passion and commitment to CrossFit!!

Comment #98 - Posted by: Sheila Dorsey at July 9, 2012 8:46 AM

Scaled 26:31

Comment #99 - Posted by: MikaF at July 9, 2012 8:48 AM

Scaled 26:31

Comment #100 - Posted by: MikaF at July 9, 2012 8:49 AM

Thanks to CF Atlanta and all the trainers, Coach, Chuck, Bethanie, Joe W, Jason, Leah and Jordan for a great Cert weekend!

Comment #101 - Posted by: Sarah at July 9, 2012 8:57 AM


This workout punishes heavier folks

As Rx'd 42:40

Deadlift- 330#
Bench press- 220#
Squat clean- 165#

Last time I did it I was 205#. Did it 3 minutes faster then

Comment #102 - Posted by: Eddie at July 9, 2012 9:03 AM

39:20...First time...out of breath but felt awesome...dl-260, bp-185, sc- 135

Comment #103 - Posted by: Cantu at July 9, 2012 9:09 AM

Scaled to

DL - bodyweight (100kg)
BP - 2/3 bodyweight (66kg)
Power Clean - 1/2 Bodyweight (50kg)

Reps as rx

I got owned for 37 minutes.


Comment #104 - Posted by: Barry at July 9, 2012 9:09 AM

2012-07-09: 32:25.265,160,120.DL+25.
2010-09-03: 35:03.265,165,135.DL+17.5/SC+11.25.
2010-02-18: 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.

Comment #105 - Posted by: gs at July 9, 2012 9:12 AM


well done, I weigh 220 and there is not a hope in hell that I could do it rx.

55 x 155kg deadlifts!!!

Somebody buy that man a brew.

Comment #106 - Posted by: Barry at July 9, 2012 9:13 AM

43:19 330 lb dead lift/push ups with 45# on my back/55lb dumbell cleans

I dont have a bench at home and not enough wieghts to load up a second bar for cleans, even with scaling it down this workout was super hard for me my deadlift max is 385 I could only do a maximum of 4 deadlifts in a row, awsome workout, I am sore and my body still has not cooled down even an hour and half after

Comment #107 - Posted by: daniel cram at July 9, 2012 9:16 AM

Attended the CF L1 Cert this weekend and I wanted to say how awesome of a job Joe, Chris, Sara, Nicole and Courtney did this weekend. I have been crossfitting at a box for about 4 years now and I still was amazed at how much great information that was passed on. Awesome job guys and that to Crossfit Takeover for the awesome facility to host the cert in.

Comment #108 - Posted by: Phill Rose at July 9, 2012 9:26 AM

Thank you Crossfit Atlanta for hosting this weekend's Crossfit cert. My expectations were far exceeded. The staff was professional, down to earth, enthusiatic, knowledgable, friendly and organized! I learned a ton. People have told me "You're gonna love it" and I really did. Thanks again!

Comment #109 - Posted by: Tammy S. at July 9, 2012 9:26 AM

Substitute back squat for bench press but do it at 1.5 of bw, it doesnt end well really tbh, 110 kg dl, 110 squat and 55 power clean 22.45 min

Comment #110 - Posted by: michael at July 9, 2012 9:30 AM

Unreal cert in Toronto! The staff was second to none and the balance of theory and practical teachings was perfect. Thanks to everyone who worked the seminar!

Comment #111 - Posted by: Joe Bubel at July 9, 2012 9:34 AM

Where to begin... I attended the LEVEL 1 CERT in Dallas at CrossFit Strong.
First the facility/affiliate was not only MASSIVE in size but gracious in allowing us to invade it for the weekend. Now that being said I was totally blown away to walk threw the door and see before me the top biggest and brightest in our CrossFit world. Pat Barber,(Games athlete, ridiculous trainer, amazing human) Connor Martin,(founding member of CrossFit Kids from BranX CrossFit amazing athlete and amazing human) Zack Pine,(who as far as I can see has been in the game so long it appears he created the game!! amazing athlete, super amazing human loved his energetic way of making CrossFit fun!!) Russel I'm truly sorry I didnt catch your last name but your knowledge and break down of CrossFit on ALL levels astounded me. Matt you didnt say much but instead lead but example and watching you train was impressive to say the least. Erik Preston,(Amazing trainer, Games competitor, Affiliate owner, Remarkable speaker, Old soul amazing human!) These were our trainers for the CERT!!! I left with a deeper understanding and love for CrossFit than I have ever had. I could have gladly spent a week of grueling unrelenting training with these guys. Two days was not enough!! I learned so much but it has just made me want to know more!!!! thank you it was well worth the money!!

Comment #112 - Posted by: micheal "spades" meeks at July 9, 2012 10:27 AM


Comment #113 - Posted by: therozfather. 31/M/194 at July 9, 2012 10:45 AM

Deadlift- 265 lbs
Bench press- 175 lbs
Squat clean- 135 lbs


Comment #114 - Posted by: Klink at July 9, 2012 10:55 AM

LV 1 @ CrossFit Atlanta was awesome! Chuck and all the coaches were spot on with there instruction and made the whole weekend entertaining. I learned a great deal and cant wait to put it to use!

Comment #115 - Posted by: Joel at July 9, 2012 10:59 AM

Been CFing since DEC 11
270 DL
180 Bench
135 Squat CLean
FIrst time doing this WOD. It was a killer

Comment #116 - Posted by: Mike Elliott at July 9, 2012 11:00 AM

double modified. Reps:10,8,6,4,2,1 Bench (185,205,285,285,285,285) Deadlift (315) Hang (155)

Comment #117 - Posted by: ThePaulsen M/32/6'3"/320 at July 9, 2012 11:04 AM


DL 205#
Bench: 175#
Clean: 135#


Comment #118 - Posted by: Justin at July 9, 2012 11:05 AM

24:40 Rxd

Comment #119 - Posted by: Brad/6'4"/200/m/31 at July 9, 2012 11:11 AM

Day 70 (back on track with my days now...)
DL (1.5xBW) @ 290
BP (BW) @ 195
Clean (.75xBW) @ 145
Time: 51:42 of unvarnished, unbridled, brutal, blissful, hell.

Comment #120 - Posted by: fargingbastige at July 9, 2012 11:24 AM


Back squats 4,4,4,4,4,4 got up to 345 on the last set

his very first time doing Linda
as Rx'd
BW 170 24:47

Comment #121 - Posted by: SANTI at July 9, 2012 11:33 AM


DL 225 lb (scaled down from 300)
bench 175 lb (scaled down from 200)
clean 110 lb (scaled down from 150)

In about 30 minutes, I only completed 10 to 5 rounds since I ran out of time and energy.

Comment #122 - Posted by: pjduenas at July 9, 2012 11:35 AM

reps and weight as rx'd

Comment #123 - Posted by: ben Durrant at July 9, 2012 11:38 AM

this was tough for me- had to scale quite a bit -should have gone heavier w/ bench wt.
DL-225 Bench-135 Power cleans - 135
1/1/1 38:24

Comment #124 - Posted by: Mike at July 9, 2012 11:47 AM

weight - 205

DL 295
bench 205
clean 155

did rounds 10, 9 and 8 in 25 minutes.

I am in pretty good shape for a novice cross fitter, but I'm not sure why I struggled so mightily on this - especially in light of the other times on here.

Comment #125 - Posted by: JK/m/29/5'10"/205 at July 9, 2012 11:52 AM

WOW.. .First time with Linda today... taught me a lesson... need to get a handle on my technique!! Great workout though... DL - 225 (scaled) BP - 195 Clean- 145

Comment #126 - Posted by: Eric at July 9, 2012 12:00 PM

I had an awesome weekend at the L1 cert at CrossFit Takeover in Va Beach. I learned a lot and the days flew by. The staff was amazing and taught the movements and faults to look for very well. I can't praise them enough. Everything was great. I'm really glad I signed up and would recommend this course to anyone looking to be a better athlete or trainer.

Comment #127 - Posted by: Gloria M. at July 9, 2012 12:07 PM



Togh wod but was awesome to do

Comment #128 - Posted by: Andre at July 9, 2012 12:10 PM

M- 38, 5'6 - 170lb
Torn Meniscus took about 6 weeks off of Xfit. Linda killed me, my forearms are throbbing, but it actually feels good to lay on the floor in a pool of my own sweat!!

Comment #129 - Posted by: Ren at July 9, 2012 12:18 PM

thx for the level1course in vienna guys! It was a bit short and on the surface but all together it was a good class with a lot of hints, tips and tricks to teach crossfit to the people out there!

ps: Just amazing having people of 15 different countries at one class with just 32 people! U were great guys!

Comment #130 - Posted by: armin at July 9, 2012 12:23 PM

Can I get a HELL YA for CF Atlanta! Beth, Leah, Joe Westerlin (for the boss lady), Andy, Chuck and Jordan, Jason I cant say thank you enough for making someone so new feel so welcome! Not only was this the first time ever doing an actual crossfit workout in a Crossfit but it was the beginning of a personal dream. Good luck at the games and thanks again from an Atlanta native!!!

Comment #131 - Posted by: Kyle Willoughby at July 9, 2012 12:38 PM

Bodyweight 155:
DL: 325 / BP: 155 / Squat Clean: 120

Comment #132 - Posted by: mlt at July 9, 2012 12:40 PM

Wow! What a weekend! I didn't know exactly what to expect from my time in the L1 course, and that turned out to be the best. I can't remember being part of something that felt so natural. The amount of information and instruction we received over the 2 days would probably have been tough to endure for some, but not for CrossFitters :) Our trainers were very comfortable with their material; they were clearly prepared (even for adhoc Q&A); and they ran a very tight ship schedule-wise that still felt unrushed and well-organized. I especially liked the break-out groups for technical/mechanics work and the inclusion of workouts to keep our brains firing while we do what we love. The examples and stories kept us engaged, and watching our trainers work out in the downtime kept us inspired. CrossFit Seminar Staff Dave L., Christmas, John G., Steve, Mike G., and Jenni O....a BIG

Comment #133 - Posted by: Marceline at July 9, 2012 12:41 PM

Absolutely LOVE CrossFit. Level 1 Certification at CrossFit Atlanta reminded me why. Trainers were amazing. Classmates were all friendly. And, most importantly, information was relevant and reminded me of why this program is so great. Special thanks to Chuck, Leah, Bethanie, Joe, Jason, Coach, Jordan and gym owner Dan!

Comment #134 - Posted by: Leslie Eason at July 9, 2012 1:24 PM

DL 305#
BP 225#
Clean 175#



Comment #135 - Posted by: Steve at July 9, 2012 1:25 PM

Hi everyone...After some casual posts i decided to try so this is my first Crossfit Workout...

M-34, 6'2" - 176lb

reduced to
DL 1/2 BW
BP 3/4 BW
SC 2/5 BW (not really sure of my self in doing this exercise)

@ 24.38

Around the 7-7-7 series i remember asking God to take me quickly...

Is it really possible to do this workout with the prescribed wieghts sooner or later?...Even without working on this routine specifically?...Because lifting my bw on a bench press for so many times seems so far away from my level, almost impossible to think about it...

Comment #136 - Posted by: Alex at July 9, 2012 1:32 PM

Only one bar so just ran 10-1 back2back. No spotter so had to be careful on bench press.
DL: 105...
BP: 68, 62, 62f, 52...
C: 52, 52f, 42...
Great WOD esp. for someone just getting back into weightlifting. Easily scales down.

Comment #137 - Posted by: Stef at July 9, 2012 1:49 PM

Thank you to the Alamo CrossFit staff for use of their box for our CF L-1 trainer class. Eric, Nicole, Lance, and Rudy, you guys are the best. I am humbled to have been in the presence of great athletes like you.

Comment #138 - Posted by: L Rubio at July 9, 2012 2:22 PM


205 DL, 165 BP, 115 Clean
Day 85 of one-year-of-burpees

Comment #139 - Posted by: Jon Craig at July 9, 2012 2:25 PM



Comment #140 - Posted by: Zack Q at July 9, 2012 2:34 PM



It took me 45:58 to complete all the rounds..... Only weight I scaled down was the dead lifts... Should have been at 315... Did all BP and cleans unbroken. This had me soaked in sweat and lying on my back... Loved this workout..

Comment #141 - Posted by: Randy Ramirez at July 9, 2012 2:38 PM

Dl 235- 185
Bp 155 - 135
Full clean 115 - 105

18 min

Coulda done rxd but playing golf after, didn't want it to mess with my game. I'm sure I'll do it again.

Comment #142 - Posted by: Pt 39/154/5'7'' at July 9, 2012 2:52 PM

Awesome time at CF cert in Atlanta this weekend! knowledgeable, professional, and approachable staff. Good luck Bethanie and Leah!

Comment #143 - Posted by: angie t at July 9, 2012 3:02 PM

CFLV1 course! Mike, Dave, Jon, Steve, Christmas, and Jenni were the best coaches to set as an example of true crossfitters! I hope one day , I can be as great as an athlete as them and eventually great coaches like them. Thank you again, I would recommend this to anyone who wants to coach or become a better athlete. I have a new outlook on fitness and more motivation to become a better athlete.
Fire it up!

Comment #144 - Posted by: Angelo Vardouniotis at July 9, 2012 3:04 PM



DL: 300
BP: 200
CL: 135

Working around rec center noobs pulling weights off my bench and DL is a pain to tolerate. Great workout. Im sweating in my scrubs....

Comment #145 - Posted by: Rockhardswimmer at July 9, 2012 3:10 PM

185 deadlift
135 bench
95 squat clean

Weight- 155


Comment #146 - Posted by: al deezy at July 9, 2012 3:16 PM

Level 1 cert at Crossfit Takeover was phenomenal!! It surpassed my expectations by afa...great trainers..great lectures...they still managed to make it fun even in the blazing heat

Comment #147 - Posted by: Stephanie at July 9, 2012 3:22 PM

This was HARD.

332 deadlift
160 full squat clean


Comment #148 - Posted by: Rick at July 9, 2012 3:43 PM

255 dl
155 bp
125 cln

Comment #149 - Posted by: jlg-50-165-5'10" at July 9, 2012 3:50 PM

Had to take 2 flights of stairs up and back to bench

Comment #150 - Posted by: Troy at July 9, 2012 3:50 PM

DB press 35 lb, 95lb clean, 225lb DL, as rx'd.
Not timed. PAC w/ AJAX. Then to Annapolis.

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:


160 lb reference weight (240/160/115)

Pilot gym

3 weeks of TDY/leave/beer crushed me

As rx'd, but 10-8-6-4 sets

DL: 225

Bench: 175

Clean: 115

unknown time

AM, garage, scott spotting

Comment #151 - Posted by: Ajax at July 9, 2012 3:53 PM

6'1 204 M

295 - deadlift
185 - bench (should have went 205)
155 - full squat clean

54:00 first time doing Linda

Comment #152 - Posted by: Wade Holmes at July 9, 2012 3:55 PM




Comment #153 - Posted by: controlfreak at July 9, 2012 3:57 PM


DL: 255 (142%)
BP: 185 (103%)
Clean: 135 (75%)

Time: 47:44

First WOD after 7 days rest.

Comment #154 - Posted by: JBH at July 9, 2012 3:57 PM

19:10 rx

300 dead lift
200 bench
150 clean

1st did back in dec got 31:10
2nd in may did 24:30

Now 19:10 wow this crossfit thing really works!! Pushed hard feeling dead but worth it!

Comment #155 - Posted by: Tg at July 9, 2012 4:03 PM

round of 10 with 110, 80, 60
round of 9 with 90, 80, 50

Need to scale earlier next time

Comment #156 - Posted by: AGL at July 9, 2012 4:06 PM

26:10, 225DL, 135Cleans, 205Bench. At st. 3, hot as heck and humid.

Comment #157 - Posted by: ScottMacArthur at July 9, 2012 4:23 PM

CW 143,

At the end of every L1 the attendees are asked by the instructors to post their evaluations here on .com; there is not a formal evaluation process other than what you are reading here.

Comment #158 - Posted by: bingo at July 9, 2012 4:25 PM

wow, that was seriously challenging. I knew I had some limitations, so I did some subs.

Rounds as rx'd, but did 225lb dead, 135lb POWER clean, and 140lb bench (using two 70lb DBs because I didn't have a third bar)


Comment #159 - Posted by: Saam at July 9, 2012 4:30 PM

Pack workout.

10-8-6-4-2 and didn't even bother keeping time.

DL - 275 lbs
BP - 225 lbs
Cleans - 135 lbs

Comment #160 - Posted by: Rocky at July 9, 2012 4:39 PM

Lvl 1 Cert at CTO with Joe and the crew was blistering but awesome this weekend!!! Thanks guys...you rock like Whitesnake!

Comment #161 - Posted by: Jackie Salvador at July 9, 2012 4:43 PM

Lvl 1 Cert at CTO this weekend with Joe Alexander and the crew was blisteringly awesome, thanks guys....you rock like Whitesnake!

Comment #162 - Posted by: Jackie Salvador at July 9, 2012 4:45 PM

21:46 @175# bodyweight. Subbed dips for bench press because I have only 2 bars.

Comment #163 - Posted by: mack 28/m/177# at July 9, 2012 4:56 PM

TKA 3 > months ago, my progress is good.
Only one bar in my garage gym, so I went to the Gym on Post. Finished the CFW, started to set up for a modified “Linda”. I completed the first round, 10 reps with 200lb Deadlift, 205lb Bench, 115lb Power cleans. I felt pretty good, my knee was good, but I was interrupted too many times in 5 minutes. I didn’t get there early enough, its Monday at the Post Gym, need I say more?
I went home
1 round: 6:15

Comment #164 - Posted by: Peter at July 9, 2012 5:11 PM

Scaled Linda, 180# bwt:

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

Deadlift: 1x+ bwt (185# dl)
Bench press: 3/4 bwt (135#)
Clean: 40% bwt power clean (75# incl. 25# bar, or 85# if bar was 35#, not sure which)


Breathe, pick up / push up bar, keep going. HR = 190-ish at end. Next time do earlier in day and try 195 - 140 - 85 and keep all breaks to < 3 secs.

w/u - 30 sec Samson, 7x (push, sit, dip, 135# dl, 95# bench, 55# clean); then 5-3 for time of 165# dl - 115# bench - 75# clean = 1:58

c/d - slow-start 1k row = 3:58

Comment #165 - Posted by: matt h at July 9, 2012 5:22 PM

37:56 at 210 lbs. Bodyweight

Comment #166 - Posted by: Jeff A at July 9, 2012 5:31 PM


Didn't have a bench and bar so had to substitute with 85lb dumbells to fail for 5 rounds, and then 45lb dumbell flys 10 reps a piece for last 5 rounds

DL- 385lb
BP - 85lb dumbells to fail 30reps, 27reps, 21reps, 16reps, 17reps, 45lb dumbell flys 10 reps for last 5 rounds
PC - 185lb

I dont see too many bigger guys posting their results. If there are any of you out there doing the wods it would be nice if you posted your results so we have something to compare with each other. I think it would help motivate each other.

Troy Lowry
Palo Alto, Ca

Comment #167 - Posted by: Troy at July 9, 2012 5:40 PM

B.W. 207
D.L. 310
Bench 208
Clean (full) 155

Comment #168 - Posted by: Blong/M/33/71"/208 at July 9, 2012 6:27 PM

Thank you Rudy, Eric, Nicole, and Lance!!!

I learned so much for yall this weekend! Thank you so much for being such great teachers :)

Solid weekend. Hopefully i'll run into yall sometime soon. THANK YOU!!!

Jenny Wang
River City Crossfit!


Comment #169 - Posted by: Jenny Wang at July 9, 2012 6:35 PM

21:10.2 RX'd
DL- 295
BP- 195
Clean- 145

Comment #170 - Posted by: Jesse Mascoe at July 9, 2012 6:42 PM


Comment #171 - Posted by: Russ Storring at July 9, 2012 6:47 PM


Still not there with bench press, so I scaled it.

DL: 245
BP: 135
PC: 125


Comment #172 - Posted by: Brendan at July 9, 2012 6:57 PM

Thank you so much to CrossFit, and especially to Joe, Jenn, Spencer, Austin, Kieth and Jason for putting on the most informative and comprehensive Level 1 certification that I could imagine at CrossFit Colosseum in Toronto, Canada! You guys, and the community you build are part of the reason that I love CrossFit, and will always be making every second count. God Bless You All!

Comment #173 - Posted by: Nate Wike at July 9, 2012 6:59 PM

Awesome cert. Chuck, Jason, Andy, Bethany, and Joe did a great job. Thanks for a great cert. It was even better the second time around.

Comment #174 - Posted by: Jason at July 9, 2012 6:59 PM

Second crossfit workout, first post ever!

Scaled (for obvious reasons^^)

Time: 37:04

Could have gone to at least 85 lb with bench press. Now I know a better range for next time. First time doing dead lifts higher than 95 lb, first time ever doing cleans. I call this a success! (although a bit slow, and not enough weight, but I'll get there!)

Comment #175 - Posted by: Sarah at July 9, 2012 7:00 PM

DL: 255
BP: 170
PC: 135

43:50. Two dudes, one bar

Comment #176 - Posted by: Jon at July 9, 2012 7:05 PM

DL: 185 all
BP: 155-145-145-145-135
C: 95 all

Less weight and sets as expected. Less than 2 weeks into CF. 1st non-complete WOD, wow a toughie!

Comment #177 - Posted by: Glenjamin M/29/5'11"/175 WOD# 7 at July 9, 2012 7:06 PM

Had a wonderful experience at CrossFit Colesseum! It was well worth the money and I am so excited to share everything I have learned. I would suggest this course to anyone who wants a better understanding of CrossFit and fitness. The coaches were very knowledgable and patient. Thank-you to all who were involved.

Comment #178 - Posted by: Charity at July 9, 2012 7:23 PM

300Lbs-200lbs-175lbs 30:35 min

- We live, We Breed, We Sweat, We Paid the Price, to be the BEST Whoooooooo! -Ric Flair

Comment #179 - Posted by: Phil Bies at July 9, 2012 7:25 PM

19:38 Rx'd @ 200

Another guy (Tommy E.) at my gym tore it up in 10:57 Rx'd @ 145

Comment #180 - Posted by: Cade S. at July 9, 2012 7:27 PM

L1-Toronto had a fantastic, bright, dynamic and inspiring crew in red shirts. Each brought a wealth of CF information and training tools that I hope will help me develop as an athlete and trainer. Awesome course. Thank you Joe, Jenn, Jason, Keith, Austin, Spencer, and Jake!

PS- Kayla C- you are so sweet and will be a great trainer - best of luck to you!

Comment #181 - Posted by: Kaia at July 9, 2012 7:34 PM

wow had a rough time with this one

round ten did as Rx'd
for the rounds after that i lowered my deadlift to 185 and left the bp and clean as rx'd

definitely need to improve on time but i've made huge leaps in what i can do both strength and power wise so i'm real happy with where i'm at for a month and a half of cross fit

Comment #182 - Posted by: JeffHamilton at July 9, 2012 7:35 PM

As rx'd + 26:30!
DL - 285
BP - 195
Clean - 135. Tough one!

Comment #183 - Posted by: Kurt M/38/185 at July 9, 2012 7:44 PM

5'11 225
Bench 185 x 6
205 x 4
Deadlif 225
Clean 135
Warm up mile 649

Comment #184 - Posted by: toe knee at July 9, 2012 7:45 PM


110# DL(90%)
Weighted push ups(45#)
65# SC(53%)


Comment #185 - Posted by: Saganamooo at July 9, 2012 7:47 PM

DL: 275 B: 185 C: 135
24:13.6 RX'd

14 hrs after doing Sunday's:
8 rounds: 400m run, 90 sec rest

Comment #186 - Posted by: MilesForks at July 9, 2012 7:49 PM

Crossfit level 1 at cf BGI Was amazing!!!!! I had a blast and learned so much! It was way more than what I expected! Thanks guys!

Comment #187 - Posted by: Megan at July 9, 2012 7:50 PM

Deadlift 185
Power clean 103
Bench press 92


Comment #188 - Posted by: Evelyn F/28/5'8"/155 at July 9, 2012 7:57 PM

BW: 180
scaled up weights slightly
Deadlift: 275
Bench: 185
Clean: 140
Time: Rx'd 27:45

Comment #189 - Posted by: Brandon at July 9, 2012 8:11 PM

M/ 27/ 6'1"/ 254


Used #135

because I'm to poor and out of shape to do the RX figures

Comment #190 - Posted by: Matt at July 9, 2012 8:12 PM

Not even close to Rx.

Deadlift 135#
Hand Release Push Up
Unweighted Balance snatch

Just happy that I didn't hurt myself and maintained form.

Comment #191 - Posted by: texinma (m/43/5'7/148) at July 9, 2012 8:28 PM


I'm a newbie; first cleans EVER so I reduced weight significantly and it still took me forever.


70# Bench and Deadlift
40# Cleans


Comment #192 - Posted by: Brynn at July 9, 2012 8:47 PM


Comment #193 - Posted by: mary at July 9, 2012 9:05 PM


Scaled Deadlifts to 200(form isn't there)
got through in 35:28

Comment #194 - Posted by: Jon at July 9, 2012 9:27 PM

MONDAY 120709

“Linda” (scaled)

10-9-8-7-6-5-4-3-3 reps of the triplet:
Deadlift: 195#
Bench press: 125#
Clean: 105#


I just have one bar and set of plates so it was a slow go and you can see what I did at the end there.


Comment #195 - Posted by: iancr at July 9, 2012 9:32 PM

First time doing this WOD, it was killer. Only had 2 bars so i had to keep switching my deadlift and clean weights.
Bench 175
Deadlift 275
Clean 135

Comment #196 - Posted by: Josh at July 9, 2012 9:34 PM

Scaled DL 135
Bench 55
Clean 45
Time, 20.15

Comment #197 - Posted by: Emma Elliott at July 9, 2012 9:35 PM


DL - 275 ( scale + 35 lbs )
BP - 225 ( scale + 65 lbs )
PC - 170 ( scale + 40 lbs )

Time : 20:26

This compared to college baseball workouts is terrible! But stuck with it and finished hard.

Comment #198 - Posted by: Kyle Beech at July 9, 2012 9:37 PM


Pack scaled, dumbbell deadlifts and cleans
10-50 85 50
8- 70 85 50
6- 90 105 50
4- 110 135 70
2- 110 185 70

Appropriate weight finding and technique working for my 3rd WOD.


Comment #199 - Posted by: dave at July 9, 2012 9:48 PM


Comment #200 - Posted by: Nate at July 9, 2012 10:09 PM

The Level One Course at CrossFit Refinery was amazing. 2 straight days of camaraderie, common purpose and incredibly passionate instruction from the Northwest Pack. Huge shout out to Abi, Nadia, Tommy, Chris and Jesse for teaching me more this weekend than I've learned since starting 6 months ago. All with the most encouraging, most unassuming attitudes I've been around. I hope you all realize how privileged I feel to have learned from you. As for Todd...dude, if you put anymore sincerity and honest feeling (or "magic in the trees") in your speeches, they're going to become religious moments for your students. The breadth and depth of your passion for CrossFit is overwhelming and contagious. Beyond the techniques and concepts each of you taught me, they way you carried yourselves, related to us and the joy you displayed for what we were doing will be the standard I compare myself to when I coach. Thank you. Each of you. It was awesome.

P.S. There are nine Level 1 Seminar group photos, but only 1 dude with his hand over his eyes, squinting like a tourist who wandered into the back of a picture and has never seen a camera before. You stay classy Jesse.

Comment #201 - Posted by: Conor Lynch at July 9, 2012 11:31 PM

Scaled to 200 DL, 140 BP, 110 Clean after first round. And to change plates between DL and cleans.

Comment #202 - Posted by: JT m/39/5'10"/175 at July 9, 2012 11:32 PM

Dang! first time meeting Linda, tough even with scaling a few parts... plenty of room to improve!

DL 265
BP 155
PC 135


Comment #203 - Posted by: az_sardog m/36/6'1/182 at July 10, 2012 12:09 AM


DL: 280lbs
BP: 95lbs (I am recovering from a ruptured pec, any suggestions would be awesome!)
CL: 140lbs


Comment #204 - Posted by: Chip at July 10, 2012 1:04 AM


DL: 60kg
BP: 30kg
C: 30kg


Comment #205 - Posted by: Belinda at July 10, 2012 1:12 AM

DL: 225
BP: 145
C: 135


Comment #206 - Posted by: Bill at July 10, 2012 2:04 AM

M/26/ 6'2"/240

Deadlift 360
Bench 240
Clean 180


Comment #207 - Posted by: Clydesdale at July 10, 2012 4:18 AM


Scaled Linda


Comment #208 - Posted by: Dan D. at July 10, 2012 4:19 AM

Hey guys, I took nine minutes off my time from a year ago. 32:52 (scaled a bit).

Comment #209 - Posted by: jmu alum at July 10, 2012 4:20 AM

Deadlift 360
Bench 240
Clean 180
Time 32:33

The deadlifts were killing me, im just gonna do 315 next time and speed up my time.

Comment #210 - Posted by: Clydesdale at July 10, 2012 4:21 AM

Concur with #76!!! Is there another forum for the banter not relating to the WOD? I'm really happy about the level one training and what Bob had for breakfast but I would like to avoid scrolling through mountains of comments not related to the WOD.

Thought I might die. The weights felt very heavy. Or I am very weak.

Comment #211 - Posted by: Ryan M/37/6'5"/220 at July 10, 2012 5:03 AM

DL @ 300#
BP @ 185#
Power Clean @ 150#


Comment #212 - Posted by: Daniel Murdock m/40/74"/205# CF start-date 2/10/11 at July 10, 2012 5:14 AM

Absolutely loved the Level at BGI. Mike G, Dave, Josh, Jenn, and Christmas in July? Can't beat it. Tons of info and ways to make myself and my clients better. #Priceless @TheWattsGuy on twitter for anyone from the BGI class that wants to connect!

Comment #213 - Posted by: Marcus Watts at July 10, 2012 5:22 AM

DL 275
BP 275
Clean 135


I took a whoop'in on this one.

Comment #214 - Posted by: paul at July 10, 2012 5:32 AM


As rx'd

DL @ 110kg
BP @ 72.5 kg
SC @ 55 kg

24:55 PR (last time 29:22 PR)

Big time PR today!

Round 1 unbroken, BP unbroken throughout the WOD, DL and SC broken in the 9,8,7 rounds. Tough WOD, I found it difficult to find the right pace in the beginning, you definitely don't want to go to muscular failure.

CFE Pose running drills week 4 afterwards.

Comment #215 - Posted by: Memuc at July 10, 2012 5:43 AM

Second Crossfit workout, first ever post!

(Linda, scaled for obvious reasons^^)


Time: 37.04

Could have gone to at least 85 on the bench, did not know my ideal weight for any of these. The bench was way to easy, the other weights were a good amount of challenging. A bit slow and not up to the recommended weight, but I feel great! First time ever doing cleans, first time ever dead lifting above 100 pounds. I'll definitely improve with practice.. not too shabby for my first time!

Comment #216 - Posted by: Sarah N at July 10, 2012 5:48 AM


Didn't have a bench and bar so had to substitute with 85lb dumbells to fail for 5 rounds, and then 45lb dumbell flys 10 reps a piece for last 5 rounds

DL- 385lb
BP - 85lb dumbells to fail 30reps, 27reps, 21reps, 16reps, 17reps, 45lb dumbell flys 10 reps for last 5 rounds
PC - 185lb

I dont see too many bigger guys posting their results. If there are any of you out there doing the wods it would be nice if you posted your results so we have something to compare with each other. I think it would help motivate each other.

Troy Lowry
Palo Alto, Ca

Comment #217 - Posted by: Troy at July 10, 2012 5:52 AM


DL 110kg
BP 70kg
Clean 60kg


Comment #218 - Posted by: Tommi at July 10, 2012 6:59 AM

Finished the Lvl 1 Cert at CF Colosseum. Great time, learned a lot to bring back to my box. Thanks to all the Seminar Leaders who made that possible.

Comment #219 - Posted by: Dallas at July 10, 2012 8:07 AM


DL 112.5kg
CH P 75kg
Cleans 50kg

M41, 5´5¨, 75kg

Comment #220 - Posted by: pablo (Argentina) at July 10, 2012 8:55 AM

Didn't have enough bars so had to make some adjustments.Dumbbell cleans and benched on a machine.
Deadlift 185lbs
Bench 120lbs
Dumbbell Cleanlbs 90

Comment #221 - Posted by: StephieG at July 10, 2012 9:11 AM

235# deadlift
ring dips
125# power clean

22:15 (PR)

Previous best 22:25, on 9/4/10

Comment #222 - Posted by: Kevin C. (M/53/5'11"/175) at July 10, 2012 9:35 AM

64 Min

205 Bench 10 - 1
205 Dead Lift 10 - 1
135 Clean. 10 - 1

That was awesome

Comment #223 - Posted by: BigBrez at July 10, 2012 9:53 AM

265# DL, 175# BP, 135# SC


-Only had 2 bars, so had to strip 2 10s off Bench, pull the 135 lbs off the rack, and walk it over a few feet to do the SCs (then had to re rack it & put the 10s back on b/f doing BP).
-My grip needs serious improvement. Holding onto the 265# was a serious obstacle.
-Some jerkoff kept asking when I was going to be done. He looked really annoyed that I was using both bars, but his real obstacle was needing the bench.
-Mental fatigue really kicked in. I know I failed to count at least a few extra reps, and maybe did my 7-rep round twice as a result of miscounting, as well.

I thought I'm in pretty decent shape, but looking at other people's times for this one, I seriously need to improve!

Comment #224 - Posted by: Julio V M/34/5'6"/175 at July 10, 2012 9:53 AM

DL 315
BP 205
HC 155
brutal, back is toast, small guys got lucky this time.

Comment #225 - Posted by: WOOTY at July 10, 2012 11:04 AM

rx'd (270/180/135, bw 177):

I was actually disappointed at first, then I saw what I had done last time and now see I have made quite an improvement.

previous (11/28/2009):
DL - 270# for 10/9, then 225# for 8 through 1
Bench - 180#
Clean - 135#

Comment #226 - Posted by: GleichSTL m/34/177/5'10" at July 10, 2012 11:13 AM

i wanna give thanks to mike G and the crew for everything, the greatest group of ppl for my level 1.

Comment #227 - Posted by: robert moure at July 10, 2012 11:46 AM

First time. Great! 20.41

Comment #228 - Posted by: Naru at July 10, 2012 12:30 PM


The deadlift is right at my 3 rep max but I did the work-out in 32:16 about 10 min. better than the first time I tried it and 5 min. better than last time. Being smaller does not make this any easier.

Comment #229 - Posted by: Jason at July 10, 2012 12:47 PM

53 minutes. Only had 2 bars so I did 225 deadlifts & 205 bench for complete ladders then all 10 sets with 105 for the cleans.

Comment #230 - Posted by: Darrin at July 10, 2012 12:53 PM


Dead 385
Bp 255
Pc 190
Wow anyone who finish this under 30 minutes is unbelievably amazing this is the most grueling workout I've ever done in my life the amount of lactic acid buildup in that period of time is almost unbearable my right shoulder at round for was completely immobilized with lactic acid buildup

Comment #231 - Posted by: Rusty at July 10, 2012 1:24 PM


Dead: 235
BP: 190
Clean: 145

Did it with an elevation training mask the whole time, set at 9,000ft

Comment #232 - Posted by: RichardR at July 10, 2012 1:54 PM

Male, 6'2, 225
Dead lift-335
Bench press-225
Full clean-135

Comment #233 - Posted by: Matt at July 10, 2012 2:43 PM

Just started crossfit WOD's two weeks ago. Finished Linda in 37:45. Had to drop bench weight to 10 lbs below body weight. Great routine.

Comment #234 - Posted by: Benji at July 10, 2012 2:50 PM

Joe Alexander, awesome time this last weekend my girl friend ,Kelly, and I loved it. Crossfit is now crystall clear and We feel more than prepared to spread the health to all.

Comment #235 - Posted by: Josiah Richard at July 10, 2012 3:09 PM

BW @ 217. DL-345. BP-225. Squat Clean-165. All weight above RX.


Comment #236 - Posted by: Jonesy Boy at July 10, 2012 4:07 PM


Comment #237 - Posted by: therozfather. 31/M/194 at July 10, 2012 4:17 PM

First workout in a while. Scaled it to

Body weight DL, 3/4 Bench, 1/2 Power Clean...


Comment #238 - Posted by: Scratchy at July 10, 2012 4:21 PM

33.43 tough workout

Comment #239 - Posted by: Patrick J Marcellais at July 10, 2012 4:32 PM


DL 255#
BP 170#
SC 120# (ran outta plates)

38:00 Flat
1st time - hellaWOD - just glad to finish
10, 9, 8, 7, 6,& 5 almost killed me

Comment #240 - Posted by: Mike H. at July 10, 2012 4:37 PM

M/6'/187# - slightly below rx'd

DL 110kg(242#) 86% BW - rx = (280#)
BP 80kg (176#) 95% BW - rx = (185#)
SC 58kg (130#) 70% BW - rx = (140#)

40:50 - nearly died......

Comment #241 - Posted by: DPL at July 10, 2012 5:15 PM





That was absolutely brutal and I loved it.

Comment #242 - Posted by: PeterG at July 10, 2012 5:29 PM

Bw 195

As rxd
(pr is 24 something @ be 185)

Comment #243 - Posted by: Jonblaze at July 10, 2012 5:59 PM


Didn't have a bench and bar so had to substitute with 85lb dumbells to fail for 5 rounds, and then 45lb dumbell flys 10 reps a piece for last 5 rounds

DL- 385lb
BP - 85lb dumbells to fail 30reps, 27reps, 21reps, 16reps, 17reps, 45lb dumbell flys 10 reps for last 5 rounds
PC - 185lb

I dont see too many bigger guys posting their results. If there are any of you out there doing the wods it would be nice if you posted your results so we have something to compare with each other. I think it would help motivate each other.

Troy Lowry
Palo Alto, Ca

Comment #244 - Posted by: Troy at July 10, 2012 6:00 PM

Made it trough the 8's but something happened in my lower back, my form was slipping to much, hope its just muscle strain, finished the bench press with knees up, 16:30

Comment #245 - Posted by: ian at July 10, 2012 6:09 PM

25:51 - BW=180 (DL 275, BP 180, Power Clean 135)

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)

Comment #246 - Posted by: B. Rhaly at July 10, 2012 6:40 PM

Jessica - 24:06 - BW=125 (DL 185, BP 125, Power Clean 95)

Comment #247 - Posted by: B. Rhaly at July 10, 2012 6:44 PM


BW = 175

BP=115 thru 4, 135 thru end
Clean = 22.5# DBs

Definitely need to up weight on BP and Clean next time, wanted to make sure form was tight though since I'm still in my first month.

Comment #248 - Posted by: dawgie at July 10, 2012 7:30 PM



BP=115 thru 4, 135 thru end
Clean = 22.5# DBs

Definitely need to up weight on BP and Clean next time, wanted to make sure form was tight though since I'm still in my first month.

Comment #249 - Posted by: dawgie at July 10, 2012 7:30 PM




Comment #250 - Posted by: luis at July 10, 2012 7:52 PM


Scaled the deadlifts to 225, was supposed to do 270. Other two were prescribed.


Comment #251 - Posted by: Chuck at July 10, 2012 8:29 PM

25 / M / 5'9" / 140lbs

Scaled everything to 3/4 Rx'd

Deadlift 155 (1 1/8 BW)
Bench press 105 (3/4 BW)
Squat clean 80 (9/16 BW)


So brutal... I don't remember Linda being quite that bad...

Comment #252 - Posted by: BC at July 10, 2012 9:01 PM

Recovering from tweaked lower back a week ago. This is the first WOD I'm attempting, so I heavily scaled it and I wasn't pushing too hard-
Felt good at the end, so I'm definitely on the mend!
DL - 111#
BP - 155#
SQCL - 67#

Comment #253 - Posted by: Brian R M / 50 / 6'2" / 185 at July 10, 2012 9:47 PM


Dl 225
Bp 135
C 135

Comment #254 - Posted by: Scottbot726 at July 10, 2012 10:15 PM


Comment #255 - Posted by: Scottbot726 at July 10, 2012 10:16 PM

18:48 Rx'd

My bodyweight - 160#
Calculations based on 170#

Deadlift - 255#
Bench - 170#
Squat Clean - 130#

Comment #256 - Posted by: MarcusG 31 5'9" 160# at July 11, 2012 1:25 AM

m/27/5'8/164 lbs.

19:44 As Rx'ed

DL - 250 lbs.
BP - 165 lbs.
Clean - 125 lbs.

Comment #257 - Posted by: BLipson4 at July 11, 2012 5:50 AM

Cleans - 160; BP - 210; DL - 315

One bar so alternated DL and Cleans for reps 10-6, from 5 down did straight through to save changing weights. BP straight through, had to break up reps 8 (7-1), 7 (5-2), 6 (5-1). As Rx'd:


Comment #258 - Posted by: dsm19 / 33 / 6'0 / 210 at July 11, 2012 5:59 AM

DL 220lbs, bench 145 lbs, power cleans 110lbs

Comment #259 - Posted by: Matt Burritt at July 11, 2012 10:39 AM

Approx. 32:07 (watch issues)
295DL/195BP/80 DB Snatch (no third bar avail)

33:39 (PR)

Comment #260 - Posted by: Ben S at July 11, 2012 10:59 AM


I weigh 245 so I know exactly what you are talking about. My numbers were 375 DL 245BP and 185SC. It sucked I wanted to quit when I got to about the 5th round. I finished in 42:42. This workout is not tailored for bigger guys but I must say finishing in under an hour was a huge accomplishment for me and my confidence.

Comment #261 - Posted by: Taiquan Nichols at July 11, 2012 11:04 AM

Troy #167

I posted my time and weight at like comment 209 or something like that. Anyway, I have 3 bars so I was able to go through linda preatty fast. But it was painful. By the end I was worried about deadlifting so heavy bc my form was breaking bad. The bench and cleans were no problem but next time I do it, im gonnna scale down the deadlift to like 315. There is no need to get hurt bc you weigh so much. Anybody over 225 is gonna have a very hard time doing 1.5 times there body weight. We are literally trying to do 55 reps with a lot of people max 1 time deadlift. I love destroying my body in a work out but to me its not worth it to get hurt because of the weight.

Comment #262 - Posted by: Clydesdale at July 11, 2012 11:40 AM

43.19, and only did the 1st 5 rounds (11 Jul '12)

Comment #263 - Posted by: NAMWIZ at July 11, 2012 11:47 AM

"Linda", subbed and scaled:
DL: 185lb
Ring pu
CL: 95lb

Comment #264 - Posted by: Harpo m/45/5'7"/145 at July 11, 2012 3:18 PM


325 DL
215 BP
165 PC
Deadlifts always get me. Hands are all torn up.

Comment #265 - Posted by: Salinas at July 11, 2012 3:50 PM

175 BP
135 Squat clean
265 dead lift
1 bar, lots of weight changes.
Did 10,9,8,7,6,5,5,5 (due to 1 bar limitation)

Comment #266 - Posted by: Jetté 42/M/5'11"/175 at July 11, 2012 4:47 PM

Had and incredible and exciting time at LV 1 course. Thanks to CrossFit Refinery for allowing us to train at their location. Todd, Tommy, Abbi, Nadia, Chris and Jesse each one of you brought your own strength and enthusiasm to the table and I got a full helping of awesomeness. Each of you are a plethora of knowledge and I am thankful that each of you were willing to share it with us. Todd, I wanted to let you know that I felt it when you spoke about nutrition. I came back home and immediately started speaking the word of nutrition to the family. Let’s just say that they think I’m crazy right now but I will slowly convert them over. Again, thank each of you for an awesome and incredible weekend…..

Comment #267 - Posted by: Jared Hallmark at July 11, 2012 7:29 PM

rx is above all my 1RMs...
DL 165
B 115
Power cleans 85


Comment #268 - Posted by: Joey at July 11, 2012 9:53 PM

Only two bars. One for DL and Cleans and one for BP

I did


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

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


Comment #269 - Posted by: hugolopez at July 12, 2012 12:38 AM

From Sweden, Male 30 years, 79 kg, 182 cm.

Time 35 mins.
Had to scale the bench, bodyweight is to heavy for all those reps. (Did a total om 45 reps bench instead of 55)

Comment #270 - Posted by: Peter Johansson at July 12, 2012 3:51 AM

Level 1 Cert South Korea was off the hook!!!!
Brett, Yuria, and Danny= Awesomeness!!!
Thanks for scaling the exercises and accomodating my bad shoulder. Learned a ton in a very effective way. CrossFit.com give it up for Brett, Yuria, and Danny!!!!! woohoo!!!

Comment #271 - Posted by: Sam Lee at July 12, 2012 5:16 AM

First time for us doing these exercises, spent most of our time seeing where our "max" was. No way we were going to be able to do the body weight recommendations.

Deadlift: 180
Bench: 100
Clean: 70

Comment #272 - Posted by: benadictator at July 12, 2012 6:22 AM

First time for us doing these exercises, spent most of our time seeing where our "max" was. No way we were going to be able to do the body weight recommendations.

Deadlift: 180
Bench: 100
Clean: 70

Comment #273 - Posted by: benadictator at July 12, 2012 6:23 AM

Deadlift 110kg
Bench Press 75kg
Clean 55kg

Comment #274 - Posted by: Ifan Paxton at July 12, 2012 7:38 AM

255 dead
145 bench
135 clean
115 dead
75 bench
65 clean

Comment #275 - Posted by: ffkwill at July 12, 2012 7:48 AM

Complete Thurs 7-12

Deadlift 185#
Bench 115#
Power Cleans 95#


Laura f/49/5'7/145

Comment #276 - Posted by: power-girl at July 12, 2012 10:11 AM

38:13 as Rx'd.


Comment #277 - Posted by: Michael m/48/5'9"/175/MI Survivor at July 12, 2012 10:55 AM


Below rxd

Deadlift- 155
Bench press - 115
Clean- 95

Ive got alot of work to do to get where i can do this as rxd

Comment #278 - Posted by: SummerHughes at July 12, 2012 11:11 AM

Oops forgot time....

Comment #279 - Posted by: SummerHughes at July 12, 2012 11:13 AM

Axle DL 295
Bench 195
Clean 145


Comment #280 - Posted by: Kyle Byrne at July 12, 2012 4:21 PM


95# full squat cleans (ass to ankles)
135# Bench
205# deadlift

Time 21:45

Did this back in April with regular cleans and scored 14:11 so i am a bit disappointed. The weather was miserably hot in New Orleans and i did full squat cleans this time, but i was hoping for 18 minutes. Proof i need to train harder.

Comment #281 - Posted by: Robert at July 12, 2012 5:14 PM


Comment #282 - Posted by: myles456 at July 12, 2012 5:42 PM

Scaled the reps to 10-9-8-7-6-5.

Scaled the weight to the following:
225lbs dead lift
70lb dumbbells bench
95lb cleans


Comment #283 - Posted by: Jason S. at July 13, 2012 8:25 AM


DL - 225 lbs
BP - 135 lbs
Cleans - 135 lbs


Comment #284 - Posted by: Chad Bakken at July 13, 2012 9:03 AM

DL 265
Dumbbell bench press with 85s (not quite the same as 170 on the bar but only 2 barbells available)
Clean 135

Comment #285 - Posted by: leibc2 (29/M/5'9/170) at July 13, 2012 5:13 PM


WOD for 7/9/12


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

Deadlift: 1 1/2 body weight - 185 lbs = 126% BW
Bench press: body weight - 135 lbs - 93% BW
Clean: 3/4 body weight - 110 lbs = 75% BW

Set up three bars and storm through for time.

BW 145

28:30 - awesome workout - should try 145 BP and more DL next time

Comment #286 - Posted by: TZ at July 14, 2012 7:48 AM

Almost same exact time as five years ago...except that time I did 205/155/115!

Comment #287 - Posted by: ecp2 at July 14, 2012 12:29 PM

Almost same exact time as five years ago...except that time I did 205/155/115!

Comment #288 - Posted by: ecp2 at July 14, 2012 12:30 PM

All the coaches were funny and armed with knowledge and inspiration. Just watching them perform WODs was insane. Before the muscle up orientation I looked like I was having a seizure every time I performed one. Joe degain was awesome. He reminds me of a Matt mcconaughey with a southern accent but better because he crossfits. These guys party hard! Loved every minute!

Comment #289 - Posted by: Keo Necra at July 15, 2012 1:11 PM

One hour and four minutes

Comment #290 - Posted by: Pacers at July 16, 2012 1:12 PM

Deadlift: 235lb
Bench press: 150lb
Clean: 115 lb


Comment #291 - Posted by: savetheh at July 16, 2012 4:09 PM

35:45 RX

cfbd 11/30/11

first time was a few months ago...got down to 7 i think. maybe a minute was dedicated to throwing on/taking off weights on my 1 DL/clean bar

Comment #292 - Posted by: krautt at July 16, 2012 4:41 PM

7/17/12: 28.26; 185#; 115# 95#

9/12/08: No time recorded
DL 145 115 95 95 75 75 75 75 75 75 (90% - 45% BW)
Bench 115 135 135 135 135 135 135 135 135 (82% BW)
Clean 115 115 95 95 75 75 75 75 75 75 75 (70% - 45% BW)

Comment #293 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at July 17, 2012 9:21 AM

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

Deadlift: 1 1/2 body weight (275)
Bench press: body weight (185)
Clean: 3/4 body weight (135)

Time 48:24

Comment #294 - Posted by: Jeff Gebbie at July 18, 2012 8:27 PM

I've heard of "Linda," or "Three bars of death" since beginning Crossfit. I was on vacation when this WOD came up and refused to wait until it came up again. So I did it on a rest day. I will regret it for the next three days but not today.
Rx'd 24:07
Dead - 240 lbs
Bench - 160 lbs
Clean - 120 lbs

Comment #295 - Posted by: JTJ/M/28/165 at July 19, 2012 9:46 AM

back still bothering me
135# dl and pc
235# bp

time: 34:00


Comment #296 - Posted by: phat boi at July 21, 2012 1:24 AM

CFWU-3. No HSPU 3rd. Superman. Burgener
Pleased w/time, esp since I didn't feel like I pushed that hard. DL little disapp. Grip tough. Broken mostly in 1/2 each round. Bench not bad. Cleans better than expected. Better when weight in fingertips instead of palm in catch. Still mostly 4+4+X then 4+x then 4 unbroken.
SC Easier when I remembered to open hips aggressively & throw upper torso back.
Prob should've used 180 for BW.

11/28/09: 28:05

Comment #297 - Posted by: jrm at July 21, 2012 6:55 PM

First week of doing crossfit and I decided to sub this in for today's workout. Had two bars so I did dumbbells for bench instead because I knew I would be hurting and didn't want to take time out to take weights on and off.
Deadlift 255
Bench 88 pound dumbbells
Cleans 127
Time 24:30
Love to do this monthly to see how I progress!

Comment #298 - Posted by: Craig at July 22, 2012 8:09 AM

What can i do instead of bench?

Comment #299 - Posted by: Frankie at July 25, 2012 12:01 AM


minus #20 on bench, plus #5 on deads. 41:11. My ex wife is named Linda, weird..

Comment #300 - Posted by: denob at July 28, 2012 11:11 AM

Body weight 195#

245# deadlift
185# bench
135# clean

Comment #301 - Posted by: SF at July 29, 2012 2:39 PM

Body weight 195#

245# deadlift
185# bench
135# clean


Comment #302 - Posted by: SF at July 29, 2012 3:02 PM

BW: 200#

305# deadlift
205# bench
115# cleans (needed to scale--still working to improve Olympic lifts technique)

28:36--improvement from last time; hope to be <25mins one day!

Comment #303 - Posted by: Diesel at August 7, 2012 6:54 PM

bw 190
DL 295
BP 190
SC 145

Comment #304 - Posted by: EUGENE M/42/5'11/190 at August 8, 2012 7:23 PM

22:43 185#, 165#, 135#
Grip went at about round of 7

Comment #305 - Posted by: fathertyme 34/m/6'/175# at October 3, 2012 10:26 AM

36:18 23.10.12

DL 120k/92% (oly bar)
B 80k/94% (smith)
C 60k/94% (small bar)

17:57 28.11.10 (8 rounds) DL 100k/83%, B 68kg/83% (smith), C 52.5k/87.5% (small bar)

Comment #306 - Posted by: zenoperegrinus at October 24, 2012 2:08 AM

CFWUx3 (sub Bench for Dips, 45x5-95x15-95x15)
5x45-5x135-3x225 DL
33:15 (+1:58)
240 DL
160 Bench
120 Clean

Comment #307 - Posted by: Doug at April 18, 2013 3:17 PM


22:56 sucking wind...

Comment #308 - Posted by: sr at May 9, 2013 1:48 PM




Comment #309 - Posted by: sr at May 20, 2013 9:53 AM

summer of Linda continues

EXTREMELY sore before workout

Comment #310 - Posted by: sr at June 6, 2013 7:09 AM

19:52 (PR)



Comment #311 - Posted by: sr at July 8, 2013 4:15 PM



post Ramadan, Jackson Hole climbing, and either sick or allergies

Comment #312 - Posted by: sr at August 9, 2013 8:33 AM

New PR, last one was 17:12

RX 15:30


155 BP
115 Cleans

Comment #313 - Posted by: Joan Diaz at September 5, 2013 1:47 AM

RX 26:39

Comment #314 - Posted by: reggie TANK biegler at September 5, 2013 4:18 PM

M / 180 cm / 92 kg / 26y


DL: 140 kg
BP: 90 kg
Clean: 70 kg

Comment #315 - Posted by: Bruno at September 6, 2013 2:08 AM

36:23. 135 deadlift, go 155. 135 bench, go 145. 95 clean, stay.

Comment #316 - Posted by: Elliott Harding at September 6, 2013 5:47 AM


BP @ 115

Comment #317 - Posted by: mcdontron at September 22, 2013 7:21 PM

18:20 --- did not do 4,3,2,1. back killing me.

Comment #318 - Posted by: sr at November 27, 2013 6:44 AM
Post a comment

Remember personal info?