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View Full Version : Holy crap..check out today's CF WOD



dw06wu
04-12-2006, 03:42 AM
"Linda"

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

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

Set up three bars and storm through for time.


ummm yeah. That's gonna suck.

Patz
04-12-2006, 03:59 AM
For me, that'd be 315 on the deads, 210 on the bench, and about 160 on the cleans.


I could power clean those reps, but not a full clean with the front squat. I can bench 210 for 2 if I'm fresh, and those reps on deads would take me FOREVER.

Linda is one strong bitch.

I bet she's also about 95lbs..

Sensei
04-12-2006, 05:38 AM
55 reps of each... yeah, that would pretty much take me all day and I'd be sore for 2 weeks. Probably won't be doing that anytime soon.

Anthony
04-12-2006, 05:56 AM
I've only done Linda once and it was when I first started Crossfit and 2 days after some max effort deadlifts ... needless to say, she knocked me on my ass. I think my time was around 52 minutes, which is absolutely horrible. An ideal time would be in the 15-30 minute range.

I'm pretty confident I would fly through this now, but it will have to wait until my foot is 100%.

Moving to GPP ... ;)

ericg
04-12-2006, 08:06 AM
I sacled it back to ~75% of the Rx and still got into the 40 min mark. It was fun though!

MixmasterNash
04-12-2006, 08:11 AM
Very few people, even including most crossfitters, can do linda as prescribed.

Ironman15
04-12-2006, 08:15 AM
I haven't done Linda yet (doesn't fit in well with what I'm doing right now CF and 5x5 wise), but I think I could probably finish it, although it would take me awhile. Bench and cleans probably wouldn't be any problem, but the deadlift would take me awhile.

Clifford Gillmore
04-12-2006, 09:07 AM
I couldn't bench my bw for 10 reps, thats the only thing that would hold me back. Cleans and deads, simple.

Anthony
04-12-2006, 09:26 AM
Your sets can be broken, risk, so you could do 5 reps of bench, take a break, then 5 more. Although I think you are highly underestimating the combination of deads/bench/cleans!

Clifford Gillmore
04-12-2006, 09:42 AM
I don't doubt for a second that it would destroy me for a second, the fatigue for me would be at pukey levels. If I did do something like that, I would like to be at a level of strength to do it as rx'd - But I'm a kooky kind of guy.

Anthony
04-12-2006, 09:52 AM
As rx'd just means you used the prescribed weight/reps. It's EXTREMELY rare to finish a WOD without broken sets (some of the xfit machines do it, but they aren't human).

So for you (200lbs bw?), that would be:

300lbs deadlift
200lbs bench
150lbs clean

As long as you used that weight and finished all sets/reps, you'd be "as rx'd"

Do it up!!

dw06wu
04-12-2006, 11:02 AM
I'm at 350lbs deadlift, 235 bench, and 175 clean. Deadlift wouldnt be a problem and I can power clean 175 easy so those two wouldnt be a problem. However, 235-lb bench is near my Max-OT working set nowadays since I'm so weak and haven't really trained it in a while. And that is a lot of freaking bench reps.

dw06wu
04-12-2006, 11:04 AM
PS yesterday's workout was a 10k run, so your legs will probably be screaming at you already.

Chubrock
04-12-2006, 11:05 AM
I'm not saying ya'll couldn't up a good time, but I think some people are seriously underestimating this WOD.

Anthony
04-12-2006, 11:30 AM
I wrote a big explanation on why you can't look at each piece invidually and say it's easy. But there's a better way to explain ...


try it.


:D

Skinny Fat
04-12-2006, 11:34 AM
I have a healthy respect for Linda, especially seeing as how the DL and bench numbers are close to my maxes, and I've never even cleaned in my life. I'm not doing this one just yet (after I work on cleans for a month or so, maybe), but maybe you could help me out here, Anthony. Scaling-wise, what should I be shooting for? My 10-rep max on each lift, or maybe something even heavier, so I could break every set and just absolutely kill myself? I'm thinking at this point that doing a slow time with my 5x5 max would be a good starting point - it'd be something like:

Deadlift (245 lb)
5+5, 5+4, 5+3, 4+3, 3+2+1...
Bench (180 lb)
5+5, 5+4....
Clean (whatever I determine)

Good start?

Anthony
04-12-2006, 11:56 AM
SF, what's your body weight?

Based on your signature I think your planned weight is WAY too high. You'll be lucky to finish.

Skinny Fat
04-12-2006, 11:59 AM
SF, what's your body weight?

Based on your signature I think your planned weight is WAY too high. You'll be lucky to finish.

:nod: This is why I'm asking wellllllll before I think about doing it. I'm about 195 - would you shoot more for whatever my 10 rep max is? Or just something reasonably comfortable for the first time?

The more I think about my deads, I think that I'm starting too heavy there, definitely. I don't think I'm necessarily killing myself on the bench, although I'd have to grind those last 4 sets out pretty painfully.

Crap, I didn't think about the fact that the clean will 2x kill me on my deads.
200-150-100, or thereabouts, for my first Linda will probably smoke me plenty.

MixmasterNash
04-12-2006, 11:59 AM
My 10-rep max on each lift, or maybe something even heavier, so I could break every set and just absolutely kill myself?

Start with your 12-15RM on each lift.

You can break up the sets but the point is that it is heavy and fast. It is already 30 total sets. You don't need many more.

It is not supposed to be max effort lifts. There are WODs for those. Linda is not it.

Anthony
04-12-2006, 12:09 PM
I think you'd do well with 70% of the rx'd values.

So, something like

205 dead
135 bench
100 clean

dw06wu
04-12-2006, 12:57 PM
I'm not even saying I could put a good time. I'm just saying I could complete it sooner or later, minus the bench. Probably around an hour-ish.

Anthony
04-12-2006, 01:02 PM
You haven't tried yet? :p

dw06wu
04-12-2006, 01:05 PM
UI missed yesterday, so 10k is up today.

Meat_Head
04-12-2006, 01:47 PM
I'd like to see the freak that could complete that workout in under 30 minutes. That's insanity, crossfit makes me feel weak :(

ericg
04-12-2006, 01:55 PM
I did it back in Jan at a BW of 212 and I used (about 75% of Rx)

DL-235
BP-155
CL-115

Time was 43:10

My spinal erectors were shot for almost a week! Its was crazy. The bench could have been heavier though.

Anthony
04-12-2006, 02:07 PM
I'd like to see the freak that could complete that workout in under 30 minutes. That's insanity, crossfit makes me feel weak :(

Matt G's score from today:

Went with weights heavier than prescribed...
Bodyweight 167lbs.
Deadlift @ 275lbs. (250)
Bench Press @ 185lbs. (170)
Squat Cleans @ 135lbs. (125)
Time...20:31.21

MixmasterNash
04-12-2006, 02:10 PM
I'd like to see the freak that could complete that workout in under 30 minutes. That's insanity, crossfit makes me feel weak :(

Even worse, "MattG" posts:
Went with weights heavier than prescribed...
Bodyweight 167lbs.
Deadlift @ 275lbs. (250)
Bench Press @ 185lbs. (170)
Squat Cleans @ 135lbs. (125)
Time...20:31.21

That is absolutely sick.

MixmasterNash
04-12-2006, 02:10 PM
LMAO. Damn you Anthony!!!

Anthony
04-12-2006, 02:10 PM
You're slower than cold molasses running up hill.

MixmasterNash
04-12-2006, 02:11 PM
You're slower than cold molasses running up hill.
Ah, the one thing faster than a gimpy Canadian. Plus, I'll just roll Molson's behind me and you'll never catch up!

Meat_Head
04-12-2006, 02:14 PM
What the hell, that's a TON of... tonnage to be moving around at 167lbs. What sport does Matt G play?

Anthony
04-12-2006, 02:16 PM
Water polo goalie. Go figure, eh?

Ironman15
04-12-2006, 03:01 PM
I'm not underestimating it. I just think I could finish it, probably take me close to an hour though. I've learned to never underestimate the WOD's, cause they'll kick your ass and have you puking if you do.

Bob
04-12-2006, 04:23 PM
Water polo goalie... and those reps & time...
The man is not human...
That must be a hell of a sport..

Bohizzle
04-12-2006, 04:27 PM
my brother played for a bit in uni, and he said that it was a lot harder than expected, and a lot more physical (punches, elbows, kicks under the water).

Andrew

dw06wu
04-12-2006, 07:42 PM
Dude water polo guys are freaking insane. Have you ever watched that ****?

Goodwinm
04-16-2006, 07:36 AM
Id love to try this but dont have 3 bars, and no where near enough weight. Hense i workout in my garage.
And gyms are too expensive.

My lifts would be as follows

Deadlift: 231lbs x 55 reps
Bench press: 154lbs x 55 reps
Clean: 115lbs x 55 reps

Damn, I can imagine it would be pretty damn tough.
Id love to give it a shot.

Stackattack
04-19-2006, 08:59 PM
I thought i'd give Linda a shot today after reading this thread.
This was my first time doing crossfit and i severly underestimated it.

Body weight = 165
Dead lift = 250
Bench Press = 165
Clean = 125

Time = 41 min 25 seconds

The first round was easy but i was already starting to get out of breath. by the end of the 2nd round i was starting to think that trying this workout was a very bad decision.
This was one of the most physically taxing things i have ever done and i'm not sure if i want to do it again anytime soon.:(
You guys that do this regularly are freaks.

edit: I was doing some reading on the crossfit site. Apparently by clean they mean full clean. I just assumed it was power cleans :( Oh well. It still sucked

Goodwinm
04-20-2006, 03:11 AM
I thought i'd give Linda a shot today after reading this thread.
This was my first time doing crossfit and i severly underestimated it.

Body weight = 165
Dead lift = 250
Bench Press = 165
Clean = 125

Time = 41 min 25 seconds

The first round was easy but i was already starting to get out of breath. by the end of the 2nd round i was starting to think that trying this workout was a very bad decision.
This was one of the most physically taxing things i have ever done and i'm not sure if i want to do it again anytime soon.:(
You guys that do this regularly are freaks.

edit: I was doing some reading on the crossfit site. Apparently by clean they mean full clean. I just assumed it was power cleans :( Oh well. It still sucked
Full cleans? does that mean going right down and pushing with your legs then?

Anthony
04-20-2006, 03:34 AM
stack: that's still a great time!!

goodwinner: yeah, a clean by default means full squat.

Meat_Head
04-20-2006, 10:01 AM
Damn stack good job

KevinStarke
04-20-2006, 11:37 AM
That'd be...

240 Deadlift
160 Bench
120 Clean

I'm pretty confident I can do this without too much trouble, i'm tempted to try it next week..