Workout of the Day



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

1½-body-weight deadlift
Body-weight bench press
¾-body-weight clean

Set up three bars and storm through for time.

Post time to comments. | Compare to 180526.

Health Story of 2019: Keto Can Help With Type 2 Diabetes


“A litany of high-impact health stories stood out in 2019, nearly all of them with endings that remain to be written. ... But in terms of the health story with the greatest potential for taming sickness and the ballooning cost of healthcare, a case can be made for the recognition by health officials in 2019 of the ketogenic diet as a first line-treatment for type 2 diabetes.”

Read the article Health Story of 2019: Keto Can Help With Type 2 Diabetes

Comments on 200105


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Kang Gyeong Ho
January 3rd, 2022 at 11:34 am
Commented on: 200105

남(m)/47(Korean age 47 Western age 46)/171cm/92kg/220103/


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

1½-body-weight deadlift->120kg

Body-weight bench press=>80kg

¾-body-weight clean=>60kg

Set up three bars and storm through for time.

Post time to comments. /

오늘기록 스쿼트클린 9회중 1회 (40분만 실시함)/

최고기록(40/81/151202) 89분27초/

월요일 저녁와드

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Doug Brubacher
December 10th, 2021 at 3:35 am
Commented on: 200105

CFWUx2 10*45dl/bp 25*10cl 95*10dl *10bp 75*5cl 135*10 dl *5bp 95*3cl





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Kury Akin
April 22nd, 2020 at 2:34 pm
Commented on: 200105

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.

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Nate Gordon
March 17th, 2020 at 7:59 pm
Commented on: 200105

46:54 rx

DL @ 265

BP @ 175

Power Cleans @ 135

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Giuseppe Petrillo
February 6th, 2020 at 10:15 am
Commented on: 200105

17:36 rx’d

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Jeff Chalfant
January 27th, 2020 at 12:13 am
Commented on: 200105

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.


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Fabian Delaflor
January 20th, 2020 at 10:28 pm
Commented on: 200105


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

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Chris Meldrum
January 17th, 2020 at 9:40 pm
Commented on: 200105

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!


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Cy Azizi
January 16th, 2020 at 8:22 pm
Commented on: 200105


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Morgan Greene
January 16th, 2020 at 7:12 pm
Commented on: 200105



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Coastie Nick
January 14th, 2020 at 6:43 pm
Commented on: 200105

Rx’d 18:27 (PR)

DL: 265#

BP: 175#

Cleans: 135#

Body Weight is 175 lbs

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Dale Saran
January 12th, 2020 at 12:29 am
Commented on: 200105

Done on 200111



Should be ~290/195/145

Did 155/2 x35lb db/105


Forgot how these gals can make huge demands. We'll see how tomorrow night's hockey game goes.

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Manchild Manchild
January 10th, 2020 at 5:53 pm
Commented on: 200105

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


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Byron Hills
January 9th, 2020 at 6:07 am
Commented on: 200105

Weigh 190

230 DL

190 BP

140 CL

did all reps/sets

took an hour plus but focused on form and technique


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Jade Teasdale
January 9th, 2020 at 1:55 am
Commented on: 200105

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! 🤣

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Chase Hiland
January 8th, 2020 at 9:27 pm
Commented on: 200105


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.

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Bridget Deschner
January 8th, 2020 at 1:05 pm
Commented on: 200105

Rep scheme rx'ed

70# db's deadlift

35# db's bench

95# bb power clean


Body weight: 165#

That annihilated me in the best way possible.

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Eric Love
January 7th, 2020 at 6:42 pm
Commented on: 200105

21:43. No Storming. Not RX’d. Shrug



95 (sq cleans)

thanks coach

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Joseph Alaimo
January 7th, 2020 at 6:32 pm
Commented on: 200105

33:01 Rx

deadlift 320

bench 215

clean 160

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Nathaniel Robichaud
January 7th, 2020 at 4:00 pm
Commented on: 200105

I'm 205lbs

DL @1.44x 295lbs

BP @ 1x 205lbs

Cleans @.76x 155lbs

27 min flat

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Alex Pham
January 7th, 2020 at 3:21 pm
Commented on: 200105


185, 125, 105 lbs

27 reps for quality

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Sam Meixell
January 7th, 2020 at 12:35 pm
Commented on: 200105



175 Deadlift

115 Bench

75 Clean

(Only had one bar)

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Michael Bishop
January 6th, 2020 at 10:48 pm
Commented on: 200105

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.

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Nathan B
January 6th, 2020 at 9:38 pm
Commented on: 200105

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.

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Damian Saunders
January 6th, 2020 at 7:29 pm
Commented on: 200105

Rx 22:35

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joseph griffin
January 6th, 2020 at 4:52 pm
Commented on: 200105


20 minute workout


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.

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Antonio Albano
January 6th, 2020 at 4:49 pm
Commented on: 200105

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

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Dave DeCoste
January 6th, 2020 at 12:11 pm
Commented on: 200105

25:14 Rx (Pr)

160 lbs

previous pr was 26:16

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Hendrik Bünzen
January 6th, 2020 at 11:33 am
Commented on: 200105

27:15 rx’d

85kg bw

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Anuj Wadhwana
January 6th, 2020 at 4:45 am
Commented on: 200105

Body weight 64 kgs

Time 44:32 mins


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Ryan Cook
January 6th, 2020 at 3:51 am
Commented on: 200105

only 1 bar and my first time doing this so I just did clean weight across


15 minutes

this was very hard

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Phill Kiddoo
January 6th, 2020 at 3:08 am
Commented on: 200105

31:30 rxd! BW=187

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Chris Meldrum
January 17th, 2020 at 9:41 pm

nice Phill, glad to see you posting

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Js Smith
January 6th, 2020 at 1:50 am
Commented on: 200105

Scaled to 10/9/8/7/6/5/4/3/2/1 reps

DL, 85#/BP, 65#/ DB HPC, 20# DBs


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

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Jeffrey Howard
January 6th, 2020 at 12:09 am
Commented on: 200105

26:30 - Rx

155lb BW


Last 180526


160lb BW


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Christian Simpson
January 5th, 2020 at 11:53 pm
Commented on: 200105

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


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Derek Eason
January 5th, 2020 at 11:45 pm
Commented on: 200105

Derek Eason

CrossFit Train 97333

Corvallis, Oregon

Rx 11:50 with Power Cleans

Bodyweight: 160lbs.

Deadlift: 240lbs.

Bench: 160lbs.

Clean: 120lbs.

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Chris Meldrum
January 17th, 2020 at 9:42 pm


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Scott Wiedmeyer
January 5th, 2020 at 11:06 pm
Commented on: 200105

33 / M / 5'9" / 137lbs


35lb dumbbells deadlifts


20lb dumbbells power cleans


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.

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Michael Arko
January 5th, 2020 at 10:48 pm
Commented on: 200105

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


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!)

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Charlie Pokorny
January 5th, 2020 at 9:53 pm
Commented on: 200105


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.


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Greg Glassman
January 5th, 2020 at 9:40 pm
Commented on: Health Story of 2019: Keto Can Help With Type 2 Diabetes

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.

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!)

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.

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Tyler Hass
January 6th, 2020 at 1:34 am

The US News ranking of diets is an absolute joke. The keto diet ranked 34th out of 35 diets. That's not a surprise. In the category of "Best Diabetes Diet", it tied for 24th place. The ultra high carb Ornish diet smashed it in this category.

It's not clear whether "best diabetes diet" means the winning diet is best at preventing/reversing diabetes or for getting diabetes.

The funniest part is how the diets are ranked. The scores are 100% based on voting by a panel of experts. This is how the mainstream media does nutritional science.

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Eric Love
January 8th, 2020 at 9:25 pm

Where do we stand with respect to Zone these days? Is the block chart still part of Level 1?

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Shaun Stapleton
January 5th, 2020 at 9:40 pm
Commented on: 200105


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

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Steven Odom
January 5th, 2020 at 9:27 pm
Commented on: 200105






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Scott Erb
January 5th, 2020 at 9:08 pm
Commented on: 200105


First time coming back after many years away.

CFWU x 3 rounds

Heavily scaled - goal was just to do the work


DL @ 245

BP @ 185

Clean @ 95


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Jim Rix
January 5th, 2020 at 9:53 pm

Tough workout to restart on. Welcome back.

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Shane Azizi
January 5th, 2020 at 8:34 pm
Commented on: 200105

32:21 Rx

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Tripp Starling
January 5th, 2020 at 8:21 pm
Commented on: 200105

Rx reps-Scaled weight to:

195# deadlift

115# bench press

75# squat clean


compare to same scale 21:03



95# dl

push ups

45# squat clean


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Claire Fiddian-Green
January 5th, 2020 at 7:15 pm
Commented on: 200105

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.

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John Clarke
January 5th, 2020 at 6:30 pm
Commented on: 200105

BW - 155

Deadlift - 225

Bench - 50lb Dumbbells

Clean - 115


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Nicole Deaver
January 5th, 2020 at 6:26 pm
Commented on: 200105

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. 🤷🏻‍♀️

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Jim Rix
January 5th, 2020 at 9:51 pm

Not a bad idea. Lost so much time in the transitions, and lots of extra tension in the hammies changing bumpers so frequently.

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Nicole Deaver
January 6th, 2020 at 12:45 pm

Jim, last time we did Linda I changed the weights each time and my final time was double. It’s definitely not to fun as a one bar workout!

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Anton Gross
January 7th, 2020 at 1:38 am

A time of about 20:00 for doing 55 x 3 As Rx is much more impressive than 20:00 for the normal Linda. Great job. I’ve never tried 55 straight of each. I would think that would be a completely different effect to be honest. For me, Linda is not that hard. It is hard but only pushing the pace. B/W movements like these I do well in.

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Magdalena Kusiak
January 5th, 2020 at 6:21 pm
Commented on: 200105

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)

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Jim Rix
January 5th, 2020 at 9:48 pm

Great work!

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Troy Bruun
January 5th, 2020 at 6:14 pm
Commented on: 200105


DL (255lb)

Alt Single Arm KB BP (53lb)

Medball CL (20lb) x2

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Jim Rix
January 5th, 2020 at 5:45 pm
Commented on: 200105

BW 160

With 1 bar


deadlift 225# (1.4x BW)

bench press 135# (84% BW)

alternating sc and pc 115# (72% BW)


Yes, it was a slow moving storm.

180526: 41:43 with 145# bench


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Mike Andridge
January 5th, 2020 at 9:42 pm

Great work

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Troy Work
January 5th, 2020 at 4:42 pm
Commented on: 200105


kb single stiff legged deadlift (each) 40#


kb goblet squat 40#


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Mike Andridge
January 5th, 2020 at 4:35 pm
Commented on: 200105

scaled to

135# dl

50# db bp

95# pc



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Jim Rix
January 5th, 2020 at 5:48 pm

Do you have 2 bars, Mike?

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Mike Andridge
January 5th, 2020 at 9:42 pm

Yes. An old rusty one and nicer one. I just scaled this way down

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Nathan clukey
January 5th, 2020 at 4:34 pm
Commented on: 200105

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

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Steve Day
January 5th, 2020 at 3:59 pm
Commented on: 200105

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


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Steve Day
January 5th, 2020 at 4:15 pm

BW - 170lbs

Deadlift - 217lbs

Bench Press - 145lbs

Squat Cleans - 113lbs

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Steve Day
January 5th, 2020 at 6:27 pm

I just picked up a 3rd bar on Friday off of craigslist...good timing.

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Greg Glassman
January 5th, 2020 at 3:47 pm
Commented on: Health Story of 2019: Keto Can Help With Type 2 Diabetes

"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.

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Lynette Scible
January 5th, 2020 at 3:40 pm
Commented on: 200105


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

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Brian Rolle
January 5th, 2020 at 3:03 pm
Commented on: 200105

Finished in 14:28

5’10 236pds

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Jim Rix
January 5th, 2020 at 5:47 pm


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Matthew Letarte
January 5th, 2020 at 2:40 pm
Commented on: 200105

Completely modified the workout:


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



That was a great workout, unbroken but challenging to push the pace

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Sebastien Fitzpatrick
January 5th, 2020 at 2:29 pm
Commented on: 200105

31:48 Rx @195lbs BW

48 sec PR, and 20lbs heavier.

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Jim Rix
January 5th, 2020 at 5:46 pm

Congrats Sebastian.

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Js Smith
January 6th, 2020 at 1:59 am

Nice! Congratulations.

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Eric O'Connor
January 5th, 2020 at 2:13 pm
Commented on: 200105

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.

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Anton Gross
January 7th, 2020 at 1:41 am

I typically do Linda with power cleans for speed. I think that if you are strong enough to do a power clean why do a squat clean? I would say that doing squat cleans would tax my legs more so I should do them to test it out.

I like this WOD and typically do well with it.

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Brandon Myers
January 5th, 2020 at 10:55 am
Commented on: 200105


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?

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Nolan Mooney
January 5th, 2020 at 1:39 pm

Just hold what you got brother! Focusing on Mechanics(working on good form)

, and performing the reps consistently well is what will provide you with a solid foundation to then increase intensity (speed or load).

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Js Smith
January 5th, 2020 at 3:46 pm

Definitely what Nolan said. I’ve got a majorly messed up back & had to start with 65# dead max then slowly build up.

My rule; if you can’t hold your form then it’s too heavy. Always better to check your ego and do it right. Have patience, do the work, and know that progress isn’t always linear. You’ll have times when it feels like there’s no progress, just stick with it; you’ll get there!!

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QiHui Xing
January 5th, 2020 at 4:35 am
Commented on: 200105



bench press:74kg

squat clean:55kg

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Jim Rix
January 5th, 2020 at 4:31 am
Commented on: 200105

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

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Juan Acevedo
January 5th, 2020 at 3:51 am
Commented on: 200105



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!


Use 85% of your body-weight for your calculations


Use 75% of your body-weight for your calculations


Use 65% of your body-weight for your calculations

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David Swicegood
January 25th, 2020 at 7:13 pm


125 then 120 then 115 finally 105 for bench at round 6

145 for deadlift

65 for clean (squat for rounds 1 and 3 then squat power)

this one showed the weird imbalances in my strength quite clearly. Bench was the weakest. Still working on getting my right shoulder engaged properly but FORM was much better than it’s ever been here.

DLs were strong, maybe could have done 10 lbs more total. Good job keeping weight in heels and posterior chain engaged throughout.

cleans I went much stronger than the formula would have had it. Even though I could have done 75, this was a good opp to practice proper right shoulder engagement and posterior chain / ab engagement throughout.

more weight next time but very happy with my form!

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Steven Thunander
January 5th, 2020 at 2:33 am
Commented on: 200105

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.

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Chris Sinagoga
January 5th, 2020 at 1:54 am
Commented on: 200105

Champions Club Scaling Notes


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.


Decrease the country's census numbers for 2021.


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


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.


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.


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


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


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


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Tripp Starling
January 5th, 2020 at 3:30 am

Love the warm up😂

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Nicole Deaver
January 5th, 2020 at 1:42 pm

That is one great warmup, & the Purpose! 🤣

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Js Smith
January 5th, 2020 at 3:48 pm

Oh mercy! That’s beautiful!! 😂

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Chris Sinagoga
January 5th, 2020 at 4:22 pm

The sad thing is it's only half-joking. This workout can be absolutely brutal if you scale it right, as I'm sure you all are perfectly aware.

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Bill Ennis
January 5th, 2020 at 5:19 pm

Hi Chris; Thank you for your commentary and scaling hints. They are always valued.

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Mike Andridge
January 5th, 2020 at 6:12 pm

Got the wod done, now time for the MSU vs u of m bball game:)

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Chris Sinagoga
January 5th, 2020 at 11:50 pm

Any time Bill

Mike, I just got back from basketball practice and nobody spoiled it for me. So I'll be watching it on tape delay. On a side note, if it was 1995 Jon Teske would be a 1st rounder. Perfect Eric Montross build.

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JM Banda
January 6th, 2020 at 9:51 pm

hahhaa told my class to contemplate, analyze and realize what today’s WOD was all about as they ran a 400.. that run to church would’ve worked just fine hahah

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Bryan Rosen
January 5th, 2020 at 1:06 am
Commented on: 200105

Warm up for 200105:


EMOM 6 minutes

Odd minutes - 10 ring rows + max. up-downs

Even minutes - 10 kettlebell swings + max. air squats


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


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.

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