M/40/6’/90kg
6:42 beginner 

CFWUx2 10*45/95+1cl*2 10*135*2 sub bench for dips
145dl
112 (50kg) bench
75 clean

March 10th 2022 (one day off); midday

wu: bike, slihps
skill: bar basics

wod:			 light linda
			24-21-18-15-12-9-6-3
					bw - 10 kg = dl 70 kg
			 3/4 bw - 10 kg = bench 50 kg
			 1/2 bw - 10 kg = squat clean 30 kg
						39:09

post: walk, shoulder accessory, bike

Not scaled but did it slow

Male rx 185-190lb body weight 175cm height

Deadlift with 185lb
Bench with 150lb
Clean with 95 lb

Recovery from nose operation got me 1 week out, after some rehab I'm back breathing well.

37:13 as rx’d and respectfully slow. 
Not much warmup except to feel good with the weights/moves. Got an asthma attack before 10m mark even though I started slow. Felt much better by 15:00. Sets of 3 on squat cleans except for some singles in the beginning. No more than 10 in a row on deadlift, 8 on bench...


180lb/42/176cm

☆CFHIM 48:47 (205 / 155 / 105 LB)

Ow
50:59 rx at ~205
205 deadlift
145 bench
105 squat clean (these were killer for me)

M/26/5'8"/155lb
CrossFit AFK

30:42 - Rx (155lb-115lb-85lb, did the 24-21-18 reps every 2 minutes, so the first 18-minutes of the workout, then tried to speed up to finish. The whole workout was hard.)

:29'43''.
deadlift:78KG.
bench press:58KG.
squat clean:39KG.
https://youtu.be/725vu9Q8APQ

M/ 47/ 138 lbs/ 5’-6”
Completed in 35:24.
As Rx: I only have 1 bar at home so I used the bar for my DL (140) and used DBs for the bench press (50 lb DBs) and the squat cleans (35s). For me the DLs were easy but I felt the cleans. The bench was not too bad but when you use DBs instead of a bench it takes energy and time to get re set up to go again.
This was an interesting difference to n the typical Linda.
I coincidentally recently picked to do Linda and completed that in 18:50.
Massive difference between typical Linda and light Linda. I think I would have moved considerably quicker rising a flat typical barbell bench and barbell squat cleans but I’m sure a similar stimulus.
I was not there mentally to go super hard and I was a bit zapped as this was late and after dinner and I had done a ton all day long.
I did a lot of shoveling and ran my dog in the woods twice today but this was still a fun workout overall. 
Very little warm ups and I was tight and just not there, but I said to myself just focus on good movements and keep grinding. 
Good solid test/workout. 

43.17.  155# DL; Pushups; 65# SQCL

JonNYC  185#; 53yo

M/35/6'/175#

39:36 Rx

Deo gratias

Rx’d. Bodyweight 155. M/49

41:34

This felt like a squat clean marathon.

90kg trap bar deadlift
60kg bench pins
30kg front squat

32:07

40 min - RX 
BW - 73 kg
Deadlift - 75 kg
Bench Press - 55 kg
Squat Clean - 40 kg

Home & busy version (30' sesh) :
24-21-18-15-12-9-6-3
Single arm KB deadlifts (28kg)
KB floor press
SA KB squat cleans 

18'23

24-21-18-15-12-9-6-3 reps in 70:03 of:
165# deadlift
105# bench press
65# squat clean

completed 12/15 a.m. at my Y. setup three barbell stations which was way easier than shuffling weight around on one barbell.

42:03 as RXd @ 185lbs

185lbs DL
140lbs Bench
95lbs Squat Clean

The long rounds were brutal, especially for the squat cleans. Just a taxing movement, like thrusters, over time will wear you out. Great workout though!

27:11 Rx @ 160lbs

M48/5'7"/165

27:20
Rx Weight with the Intermediate Rep Scheme

Body weight 230

deadlift 230 
bench press 135
squat clean 115

24-15-12-9-6-3

no idea on my time probably an hour. Sucked to have to change weights and position of bar... this workout kicked my butt.. wanted to stop after 24 reps of deadlifts lol 

Had to heavily modify rep scheme due to time constraints… 24-18-12-6 with weights as prescribed… 25:12

Tc 40 mins
24-21-18-15
@172# bw

31:31 rxd at 185# BW

40:06 RX+
scaled up to share barbells. Used partners BW - 220# DL, 165# BP, 110# squat cleans
M/38/5’9”/195#

For a deep dive. Glassman, G. "What is CrossFit?" The CrossFit Journal. Iss 19. March 2004.
https://journal.crossfit.com/article/what-is-crossfit-2

Wow this wod was rough. I was a little ambitious at the beginning and did all 24 straight in the first round. After those 24 sc I almost passed out and spent like 3m catching my breath. Split everything in half after. And omg those sc are a killer. After Rd 12 I did the last 9/6/3 with PC. 
#30m @190 190/135/95 
53min RX'ish.... 
Definitely didn't eat enough for bfast for this workout... 
Everyone under 1hr you are a fucking beast.

Rx 
225lbs, 165lbs, 115lbs
44:23

After spaghetti dinner, probably too heavy but wanted to finish. *Should also mention there was an intermission after the first set to take care of something so take the time with a grain of salt.
M/30s/225lbs

Rx 50:55
M, 53yo, 150lbs = 150-112-75
Wow, that really wasn't very fast, was it?

Modified: only 2x 12,5 kg DB available, so I did: 
--
32-28-24-20-16-12-8-4 reps for time of:
DB deadlift
DB bench press
DB hang squat clean
SCORE: 50'19'' 😲
--
Well, I didn't see this coming 😫 True, I answered a couple of messages during the WOD, but even by my poor standards, this was agonizingly slow. 
I followed Steve's suggestion of doing multiples of 4 for the deadlifts. Then I thought: I might as well do this rep scheme for the 3 movements. Halfway through the first set of squat cleans I was already regretting this decision. Squats were agony. 
Still, felt good to finish this one. But I welcome a rest day for sure. 

32:59 Rx'd 
Rounding up from 189-lb BW - 190 DL, 145 BP, 95 SC
Squat cleans ended up taking a bit over half the time.
m/53/5'11"/189#	

beginner option - 17:55
squat cleans were brutal! 

Rx’d: 34:55
BW: 175#

Dumbbell Light Linda
24-21-18-15-12-9-6-3 
2x50lb dbs deadlift
2x50lb dbs bench press
2x35lb dbs squat clean

29:22

Scaled to 24-21-18-15-12-9-6-3 of:

2x70#DBs DL (82%bw)
2x45#DBs Bench press (53%bw)
2x30#DBs squat clean (35%bw)

24:42

Male 47yrs 154lbs 5’9”
Tougher than I expected, great spin on the wod tho. Enjoying the twists on the benchmarks. 
54:11rx. 3 barbells would’ve been nice 

Used #175 #135 #90 only one bar with extra wet floors and mats from humidity I only did the first 2 rounds took almost 30 min. 

beginner 20:25.11

Bum shoulder; shoulder press hurt less than bench, so
21-18-15-12-9-6-3
deadlift, 150#
shoulder press, 55#
squat cleans, 80#
29:54
I have 2 bars, so only 1 weight change per round. 

59/5’8”/155

bw: 185
Scaled weights: 155-115-65
36:08, spicy

Light Linda
21-18-15-12-9-6-3 reps for time
of:
Deadlift, 165
Bench press, 105
Squat clean, 45
34:41

Hurt front of shoulder on BP
scaled to
21/18/15/12/9/6/3
155# DL
10/9/8/7/6/5/4
Burpee/squat clean w/ 60# sandbag
31:14
m/51/175
For me mentally, that went from a "For time" wod to a "just finish" wod very quickly.
Honestly glad I finished what I started.

Globo scale: If barbell availability and space is an issue sub strict pushups on the dumbbells (or rings/parallets) and dumbbells hang squat cleans at 1/3 bw total. Dumbbell subs for the other movements are deadlifts 3/4 bw total and bench 1/2 bw total. If the available dumbbells are well below Rxed weight (Hotel or Planet Fitness) go by multiples of 4 for the deadlifts (32-28-24...4)

Busy gym: see above, schedule this for when your gym is not busy if trying to Rx this, or consider doing the bodyweight sub instead today. 

Bodyweight/equipmentless sub: subs are kipping/jumping pullups (16-14-12-...-2) or 21-18-15-...-3 bodyweight rows, 24-21-18-...-3 strict hand release pushups, and 16-14-12-....-2 "left jump lunge/right jump lunge/jump squat" as one rep. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Medium and long(?). Squatting with an emphasis on midline, squatting with loss of connection, pushing at midrange. Stamina plays huge factor in the intensity.

MAIN DECISION
Two decisions here: first, new Linda or regular Linda? And secondly, is my body ready for this kind of volume?

TECHNIQUE SCALE
Pick two of the movements, then do 40-30-20-10 reps at a lighter weight

CONSISTENCY SCALE
As listed, modify the weight so everything can be done unbroken, and reverse the order (start with 3, move up to 24)

INTENSITY SCALE
Deadlift, push-up, box jump. Either pick an AMRAP with some reps or use the same scheme.

INJURY SCALE
Pick three movements you can do at full capacity and do a descending rep scheme that stamina will force you to break up the reps.

MY STUFF
5 rounds of 15 box jumps, 10 deadlifts, 5 floor press. 185 for the bar. 13:something. Bubs did Linda... she said a swear word.

GENERAL FEAR LEVEL: not sure on this one, but regular Linda is a 9.5.

Ah, Linda. My guess was Light Fran.