CFWUx2 10*45dl/bp 25*10cl 95*10dl *10bp 75*5cl 135*10 dl *5bp 95*3cl
205dl
145bp
113cl
44:31

29:51 @62.7% (of 85kg) or 80.50.40kg. An error meant I did 90kg DL for first 3 rounds. I was aiming for 20 mins and reduced the weight to allow for it. I struggled mostly with squat cleans so wanted and needed the practise. Using two bars, one for DL and cleans, so lost time removing/replacing plates. I last did this in March 2017 in 30 mins also with 2 bar rotation @ about 85% or 95.80.45kg (power cleans) but only got to round of 5 reps. PR was sub 37 mins way back in 2014 @ 95%. I don't think I'll see that again. Note to self, thick bar for DL/cleans, thin bar for bench.

46:54 rx
DL @ 265
BP @ 175
Power Cleans @ 135

17:36 rx’d

17:47 not rxd

240 deadlift
160 bench 
120 cleans 

deadlift and bench unbroken, power/muscle cleans in sets of 2-4...mostly cardio again but bench got hard in the sets of 7-6-5-4. Literally thought I might have a heart attack on the 3s, 2s and 1s but I decided not to break at all through those rounds anyway. 

Last time I had a 17m cap so would’ve been about the same time or a little slower. Last time used 235/140/95 but did squat clean I believe.  

190/40/69”

47:04
Only one bar. So adjusting the weight made this a really long workout.
#125 bench press
#185 deadlift
#30 dumbbell cleans
85% reduction from RX

As rx’d, with power cleans, 30:18.

Weakness identified – my bench has really deteriorated.  I remember the days I could rep out the body-weight bench press for every round (although in those days, I weighed 170).  From the start, I knew I should break the bench, but hoped I could do two sets (5-5, 5-4, 4-4, etc.) – wheels came off in middle of round 7 and I was doing mostly singles by round 6.  Had a lot of failed bench reps!  Deads and cleans felt great in comparison.  I broke deads into 2 pieces until 7, and did singles on cleans until 6.  By then, I was trying to make up time so went touch-and-go.

Oh well, always something to work on!

46m/5'10"/180

87:12rx

275-185-135
28:32

Rx’d 18:27 (PR)
DL: 265#
BP: 175#
Cleans: 135#

Body Weight is 175 lbs 

Done on 200111
Scaled!
M/50/195
Should be ~290/195/145
Did 155/2 x35lb db/105
30:07
Forgot how these gals can make huge demands. We'll see how tomorrow night's hockey game goes.

subbed 120, 80, & 60#, and used dumbbells

17:38

Weigh 190
230 DL
190 BP
140 CL
did all reps/sets
took an hour plus but focused on form and technique
BRUTAL

Oops! I really need to read the comments before I do the workouts! 😂 I weigh 134: & did 205 DL, 105 Power Cleans, & 105 Floor Presses (w/2 kbs...55# & 50#) I don’t have a bench &  only have 2 bars. I couldn’t find a way to roll up the bar for floor presses b/c I have standard plates & the 25s aren’t very tall! Also, not enough weights anyways! Time: 33:50 (also threw a toy A LOT for my dog which really slowed me down!) 
pretty terrible, but the last time I did Linda I did a 165 DL, 105 Clean & 95 floor press & it took 34:08! Then, ran to church for literal prayer meeting with a 20# pack & my dog. 4 miles! Under 40 minutes, barely! 🤣

M/35/5'10"/190

Rx'd 24:32

DL: 285
BP: 190
C: 145

Happy with this time. Didn't try to rush into any new sets. Pacing on bench press was key. Went unbroken on all deads and cleans.

Rep scheme rx'ed
70# db's deadlift
35# db's bench
95# bb power clean

22:57

Body weight: 165#
That annihilated me in the best way possible.

21:43. No Storming.  Not RX’d.  Shrug

185
135
95 (sq cleans)

thanks coach

33:01 Rx
deadlift 320 
bench 215
clean 160

I'm 205lbs
DL @1.44x 295lbs
BP @ 1x 205lbs
Cleans @.76x 155lbs
27 min flat

29:22
185, 125, 105 lbs
27 reps for quality

17:58
10-8-6-4-2
175 Deadlift
115 Bench
75 Clean
(Only had one bar)

I love this Linda, she always beats me up good. But alas my back is out of commission due to New Years Eve hijinks - hopefully will hit it this week.

Warmup: .75mi run, 5min row, 5min bike
WOD: Used dumbells 
10 - 80lb, 55lb, 35lb
9 - 70, 55, 35
8 - 60, 55, 35
7 - 60, 55, 35
Had to stop. Hams were killing me. Deadlifts are new to me, going to need to start out slow to build up weak glutes and hams.

Rx 22:35

34/m/195lb
20 minute workout
10-9-8-7
225lb dl
135lb bench
95lb clean
Probably should have went a little lighter with my deads, and got moving a little sooner on the actual workout. Very taxing workout. Feels great though.

Bench 60 kg dead lift 70 kg  front squat 30 kg 16:45 

25:14 Rx (Pr)
160 lbs

previous pr was 26:16

27:15 rx’d 
85kg bw 

Body weight 64 kgs

Time 44:32 mins
Rx'd

only 1 bar and my first time doing this so I just did clean weight across 
135#
15 minutes
this was very hard

31:30 rxd! BW=187

Scaled to 10/9/8/7/6/5/4/3/2/1 reps
DL, 85#/BP, 65#/ DB HPC, 20# DBs
25:14
Back started twitching during warmups so had to dial it back.  Not bad, considering. 

180526 DL 115/BP 80/Squat clean 55# 39:09
170113 DL 105/BP 70/Squat clean 52.5#  49:43

26:30 - Rx
155lb BW
235-155-115

Last 180526
37:43
160lb BW
165-255-115

1st Linda...Didn't have enough weight for Rx, 116% DL 215#/100% bench 185#/70% clean 130#

52:54

Derek Eason
CrossFit Train 97333
Corvallis, Oregon


Rx   11:50 with Power Cleans


Bodyweight: 160lbs.
Deadlift: 240lbs.
Bench: 160lbs.
Clean: 120lbs.

33 / M / 5'9" / 137lbs

7-6-5-4-3-2-1
35lb dumbbells deadlifts
Push-ups
20lb dumbbells power cleans

13:55

First WOD in months. I've been working on push-ups lately, so those were easy, but I've hardly used my legs since September, haha.

I usually scale to 65%-75% of Rx weight, and today was no exception. I scaled down to about 70% and I weigh about 146. So ...

Deadlift = 155lbs
Chest Press = 2 x 46lbs dumbbells (92lbs)
Squat Clean = 77lbs

15:55

Note I have only 2 barbells and no bar rack, hence the dumbbell chest presses. All that said, I probably could comfortably have gone heavier, maybe +8-10 lbs on each element. (But I was also running out of plates!)

23:10 
305 deadlift, 200 bench press, 150 power clean 
170113 was 30:09 at 295 deadlift, 195 bench, 145 squat cleans - probably would have been around there if I did squat cleans today, but I went with intensity (while focusing on form!). That was probably the last time I pulled out the two old rusty barbells.
m/51/5'11"/200#

In another story CNN announces “Experts say keto diet isn’t
sustainable, so why is it so popular?” On seeing this, alarms went off. CNN? Experts? Sustainable? 

I don’t trust CNN; I don’t trust their ability to vet experts on ANY subject - especially nutrition and exercise, and I’m not willing
to accept anyone’s testimony on nutrition (or any other subject) because they have been labeled an “expert” – ESPECIALLY by CNN.  

https://www.cnn.com/2020/01/05/health/keto-diet-day-wellness/index.html

Reading the article, we find out that chief among the
“experts” is Dr. David Katz. He’s named ten times in the article. Dr. Katz is well known to us as a dishonest shill of food and beverage industry interests. (And for sockpuppeting reviews of his book!)

https://keepfitnesslegal.crossfit.com/2016/09/26/david-katz-junk-foods-slyest-defender/

For the record: 
Any diet that reduces carbohydrate and increases fat until
either HbA1c falls to 5 or lower, or Triglycerides to HDL ratio falls below 1, or arachidonic acid to eicosopentanoic acid ratio falls below 1 is serving you very well. Keto, Paleo, Zone, South Beach, Atkins, …. are each capable of accomplishing this. 

The CNN article’s implication that a diet absent in refined carbohydrates isn’t healthy causes me to suspect that CNN is colluding with one of their many sponsors to keep us on the industrial/commercial food plantation. 

35/195/5’9/M

had to quit early due to the wife having to work. Made t through 5 rounds in 20 min.

290 DL
195 bench
145 clean 

Rx’ed 
23:09

DL-265
Bench-175
Clean-135

m/49/238

First time coming back after many years away.

CFWU x 3 rounds

Heavily scaled - goal was just to do the work

10-9-8-7-6-5-4-3-2-1
DL @ 245
BP @ 185
Clean @ 95

35:21

32:21 Rx 

Rx reps-Scaled weight to:
195# deadlift
115# bench press 
75# squat clean
15:43
compare to same scale 21:03

jackie
8-7-6-5-4-3-2-1
95# dl 
push ups
45# squat clean
9:25

My first time doing Linda and having only one bar to use was not ideal! Deadlifts 175#, bench press 85#, squat cleans 95#. Time: a long time.

BW - 155

Deadlift - 225 
Bench - 50lb Dumbbells 
Clean - 115 

18:41

20:18 scaled 

Deadlifts: 135# (1.13% BW)
Bench press: 70# (58% BW)
Cleans: 70# (58% BW)

Only 1 bar, I'd have to call what I did Loosely Linda 😂

I did all 55 Deadlifts, then all the bench press followed by the cleans. I didn't plan to do it like that it just kind of happened. 🤷🏻‍♀️

Did it on new years day :) 27:58 Rx - 92 kg deadlift, 61 kg bench, 47 kg clean. PRed my previous time by over 5 min (with slightly heavier bars this time)

26:38
DL (255lb)
Alt Single Arm KB BP (53lb)
Medball CL (20lb) x2

BW 160
With 1 bar
10-9-8-7-6-5-10
deadlift 225# (1.4x BW)
bench press 135# (84% BW)
alternating sc and pc 115# (72% BW)
41:30
Yes, it was a slow moving storm. 

180526:  41:43 with 145# bench

57/5’8”/160

8-7-6-5-4-3-2-1
kb single stiff legged deadlift (each) 40#
pushups 
kb goblet squat 40#
13:19

scaled to
135# dl
50# db bp
95# pc
18:43
m/49/175

70 minute warmup... Did scaling option 2, (75%) in 21'33" unbroken and accidentally did too many reps on all the cleans because i was focused on form

Scaled to Juan Acevedo's option #1 - 85% loads
26:59

"New evidence that low-carb, high-fat diet can put the leading condition of our time into remission was very big news", reads the subheadline for this piece. 

The capacity for carb restriction to reverse T2 Diabetes was first demonstrated to me at World's Gym (now defunct) in Woodland Hills, CA in the mid 80's of the last century. There are people that have known of this effect for as long as the disease has been around it seems. 

The "very big news" is that the truth has seemingly slipped past the disease economy gatekeepers in industry and health who've made the "chronic" of chronic disease simply mean "sustainably profitable". The real news is that this is, sadly, actually news. 

14:21
Didn’t have a third bar, so did squat cleans with double KB’s.

Finished in 14:28
5’10 236pds

Completely modified the workout:
19:50
30 strict pause air squats
20 hand release push-ups (strict)
20 Cal row
Descending reps (30-27.../20-18...)
Increased rowing intensity in cal/he by round:
10-7 >1200
4-6>1300
1-3>1400 
That was a great workout, unbroken but challenging to push the pace

31:48 Rx @195lbs BW 

48 sec PR, and 20lbs heavier.

The “3 Bars of Death”! This workout is fun but also nasty. Believe it or not I have seen this workout completed in under 10-minutes but shooting for sub 15-minutes is a good goal and striving to have everyone finish in under 20-minutes is a general guideline for me. Here are some scaling thoughts:

The loads are all intended to be moderate. For many athletes the deadlifts are the easiest part of the workout and it is not uncommon for athletes to be able to complete all rounds unbroken with the prescribed load. I will have athletes use loads that cause no more than 1 break on any round. 

The bench press can cause problems for many due to the volume of reps. Use a load that allows for no more than 1 break on any round over 5 reps, with round 1-5 being unbroken. If needing to modify this movement due to equipment restrictions, strive to preserve the function of a horizontal pressing weightlifting movement. Options could include a dumbbell bench press, a floor press, etc.

Sometimes people debate if the cleans are squat cleans or power cleans. Don’t stress about this too much….if you are striving for a faster workout that will really challenge intensity, go with power cleans. If you want to go a little longer and hit up some squatting, do full squat cleans. Keep track of the variation used so you know what to perform when this workout is retested at some point in the future. This movement is the most difficult part of the workout for many. Use a moderate load that allows consistent singles to be performed. 
Beyond the general scaling options mentioned above, reps can be reduced. Simply chopping off the round of 10 is a good start and some can even do 10-8-6-4-2 if volume needs to be significantly reduced.

20:44

115lb - DL
subbed push ups unbroken
95lb - clean

Really tried to work on good form. That being said any ideas on how to make lower back stronger or more solid?

RX:20'20''
deadlift:111kg
bench press:74kg
squat clean:55kg
https://youtu.be/qhVTBFZpJWI

I love this workout. The ideal measure of strength and stamina. I hate having to do it with only 1 bar!

INTENDED STIMULUS
.
Benchmark day! One of the most important contributions of CrossFit is that of giving an operational and elegant definition of fitness. Thanks to this we can measure it, and hence improve it. In the traditional implementation of our methodology, benchmark workouts are there to measure our fitness and give us meaningful data points of our progress. In this context, the intended stimulus is that of measuring. That does not mean that you necessarily have to do it RX or that you need to do the same scale you did in a previous attempt. It also does not mean that if you don't improve today from earlier efforts your fitness is stalling or regressing. It just means that your mindset should be that of observing where you are and how you can improve.
With that in mind, let's analyze this lovely longer piece. Linda (initially 030705) is the only CrossFit workout in which the instructions read: "storm through for time." This is not a strength session. It is a metabolic piece. If you want to go heavy, do so but shut off the clock and make sure you are giving yourself time between sets to have good form. Heavy weights and poor form are the fastest way to have a long, long week of soreness and non-so-productive training. Nobody wants that. If you're going to stay true to the intention of this workout, choose a weight for the bench that you can cycle for 15+ repetitions unbroken if you were going to go for it when fresh. Then multiply that by 1.5 to get your deadlift weight and by 0.5 to get your clean weight. Even though this is a longer workout aim to keep it around 17 minutes, this is a cadence of 10 repetitions per minute, which is a pretty solid pace. Consider that when scaling. 
Now, even though this is a benchmark, going in with the pressure of having to PR is super counterproductive. Chill. You are fitter than before, have fun, and see what happens.
And always remember Benchmark Girls are named after badass women that defied preconceived notions of what women should/shouldn't or could/couldn't do in training. Be humbled by these women, and honor them with your best effort. Women like these are making the world a better place and will make it even better in the future.

Set up three bars and storm thorough them! 



OPTION 1
Use 85% of your body-weight for your calculations

OPTION 2
Use 75% of your body-weight for your calculations

OPTION 3
Use 65% of your body-weight for your calculations

Globo scale: as this requires so much equipment I will provide subs for each movement.  1. Deadlifts: heavy dumbbell deadlifts (double reps if using lighter dumbbells), kb deadlifts or heavy tire flips, or strict pullups.  Try to keep this movement as Rxed if possible.  Bench press: ring /TRX/ weighted bar dips, push press  (if no bench is available), dumbbell bench press at 75% bodyweight total, or HSPU.  Cleans: dumbbell cleans at  50% bodyweight total, sandbag cleans.  Try to set this up the best based on your Globo or garage setup.  Bodyweight sub: 10-9-8-7-6-5-4-3-2-1 reps strict pullups, strict ring dips or HSPU, and pistols (alternating,  double reps) or Bulgarian split squats each leg.

Champions Club Scaling Notes

RANT
I have never pissed out Coca-Cola color before, but this is the closest I have ever come to rhabdo in my life. Freshman year of college I decided to do this almost as rx'd (except for bench press) the week before my basketball season started. It took like 26 minutes if I remember correctly and I couldn't lift my dinner plate off the table later that day. Not one of my smarter scaling choices. This is not a benchmark workout that form should be allowed to deteriorate. Also these are squat cleans in my book.

PURPOSE
Decrease the country's census numbers for 2021.

NEW TO CROSSFIT VERSION
Keep the deadlift but go push-up and squat jump for the last two. Same rep scheme, light deadlift.

TRAINING SCALE
Drop the weight so the 6-1 are unbroken and 9-7 don't have to be broken up more than once. 10 is always unbroken.

PRACTICE SCALE
Doing this as listed (scaling weight if needed) but not allowing the form to compromise one bit will go a long way. There are 55 opportunities to get better at midline stability, upper-body pushing mechanics, and jumping.

GROUP SCALE
Deadlift, push-ups holding on dumbbells, dumbbell hang cleans.

INJURY SCALE
AMRAPs tend to work better in my experience with injured athletes, so I'd pick two movements you can do with a weight that feels heavy at 15 reps and go through for 20 minutes

WARMUP
Jog to the nearest church, pray, then jog back.

GENERAL FEAR LEVEL: 10

Warm up for 200105:
GENERAL WARM-UP

EMOM 6 minutes

Odd minutes - 10 ring rows + max. up-downs
Even minutes - 10 kettlebell swings + max. air squats

SPECIFIC WARM-UP

Clean and deadlift

Perform the following with an empty barbell. 3-5 reps of each step:
Deadlift to mid-thigh
Deadlift + shrug
Muscle clean + front squat
Hang power clean + front squat
Power clean
Squat clean

Bench press
Perform 10 reps of bench press with an empty barbell:
Reps 1-5 perform with a tempo: 3-sec down, 1-sec pause
Reps 6-10 perform as normal

Build-up

Perform 4 sets of 3 reps of the deadlift. Perform 3 sets of 3 reps of the bench press and clean. Increase load each set.