Legs will feel great after this one.

I can feel the burn already. Cant wait.

My abs are really sore from last two days so this one should be great on the legs.

Looking forward to this one.

Thanks Coach.

3-2-1 Go!

time to pull the Speal Speed Socks out of the drawer

Great L1 Cert in VaBch this weekend! Great training crew and a fantastic group of new level 1s. Always a pleasure to train with the best and train those who want to be the best.

hahah I love CrossFit Cert group pictures.

Check out the guy standing in the bottom picture on the left hand side second row from the bottom. His face is Awesome! I actually laughed out loud.

I'm going to check out what's happening at CrossFit Virtuosity tomorrow night. Keith is an excellent trainer and I can't wait to see his new place. His clients are in great hands.

===========
TODAY'S FAQ
===========
Four rounds for time of:
Run 400 meters
50 Squats

It's as easy at it sounds (at least on paper). Run 400m, do 50 air squats. Repeat this three more times. If you don't have a track handy, use www.mapmyrun.com or www.gmap-pedometer.com to map out 400m around your neighborhood. Air squats are without weight. Bottom position is when the hip is below the knee. Top position is with full hip extension. See this video for a great explanation and set of examples of the air squat.

http://media.crossfit.com/cf-video/CrossFit_AirSquats.wmv

Owie, this WOD hurts soooo gooooooood. It's kinda fun knowing what your workouts are two days in advance now.

Hey, I injured my achilles tendon and can't run...any suggestions for subs for the 400m

Good one. Nice and simple but will kick your ass if you push yourself.

T&M #10 - rowing

weird, I had in my mind that tomorrow was a rest day... oh well, this works out well as I can do the WOD without having a car (as my car is in the shop AGAIN!)... good thing I didn't do this one tonight.

20/m/195/6'2"

First time posting, but I've been following the website for a couple months now. I just got my first muscle up today playing around before the handstand pushups/L pullups and I was stoked. My friend that has been doing crossfit for a few more months than I have was there correcting my form when I finally got it. Still a little sloppy but glad to have finally broken through that barrier. Can't wait for tomorrow's workout, my shoulders need the rest.

did a triathlon today with no training except for for crossfit did not bad, especially for my 1st one, my only regret is i missed yeatserdays wod and todays, gotta double up tommorow

Hey everyone,
Brandon Otto and Steve Low say all this metcon work is not good for you.

http://www.board.crossfit.com/forumdisplay.php?f=4

What do you think?

I will break you Stryker.

Does Crossfit have a stance on stretching? What type? Before and after? Etc? I need guidance

Does anyone know how old you have to be to get a level 1 cert?

Just wanted to say that I had a great time at the level 1 cert this weekend in Aromas. Awesome job by the wonderful training crew! You guys made this an amazing experience worth repeating. Also HUGE thanks to the Casta (hope I got that right) family for everything they did for us this weekend, it was trully above and beyond anything I could have ever expected. Nice job to all the participants as well!

ugh, my legs are killing me!
This should be fun!

Train hard!

Thank God..my hands are ripped up from doing a all the pull ups the past couple days (didn't help that i was doing the HSPU in the sandy desert then jumping up for the pullups...not recommended)

This one looks fun in a scary sort of way

PS. also helps because I have to go to Salt Lake City for work tomorrow.. have no idea where any gyms are

Went and ran a couple of miles at the local track with some 100m repeats thrown in. And I did it all barefoot for the first time. Stayed on the grass and I couldn't believe how free and fun it felt! I am hoping it will help my form as I am a constant heel striker. I highly suggest it for this workout if you have a nice football field or track near by.

Yo Todd, Boz, Dutch, Pat and Bryant,

What's with the Glamour Shots poses? :-)

M/23/150 Jogging WU

Subbed body surfing + Tabata beach (sand) run + Tabata thigh level surf run on Saturday. Will try and makeup Saturdays workout for Monday.

You guys in the back row are just soooooo cooooool.

Whasup Tod?
Shalom
J

CrossFit Cert in Aromas. Thank you first to the Castro Family for allowing all the CrossFiter's to use thier facility and for the great hospitality. Secondly thank you to all the great trainers (Todd, Julie, Jolie, Dutch, Tony, Boz, Nicole and I know I am nissing a couple others) who put together a memorable certification. I learned so much more about myself and how much more I can push myself. Thank you to Zack and Brian who were my workout partners during the workouts. Thanks for pushing me to my limit.

Alllllriiiiight... I've been looking for an approachable WOD to usher in regularly participating and this is it. I've been doing tabata squats for some time now and running regularly as well. Watching my diet for a bit and I can't wait to get started! Wish me luck.

Thank you again to all the instructors and the Castro's! What a wonderful place to get your learn on. Really great job and an awesome learning experience.

Arthur

What a great expierence this weekend, I learned so much and it was a blast. HUGE thank you to all the trainers and the Castro family.

Wow what a great group of people involved in the cert this weekend in Aromas. Thank you to the Castro family, the food and hospitality was great. Our instructors were awesome, kick ass people (Julie, Todd, Boz, Dutch, Pat, Bryant, Tony, Nicole, and Jolie). Learned more in 2 days than I have in 15 yrs. of, what I thought was, working out. keep up the good work.

Should be a good workout: Just got back from Marines-- Now back into my triathlon training for the summer: Crossfit Has helped greatly with my endurance: I will add my own workout after this Workout of the Day: Let me Know What You Guys Think:
"Bad News Bears"
Four Rounds For Time:
Burpees: 30-25-20-15
Double Unders: 30 reps
Row Machine: 500 meters
DB Thrusters: 21-18-15-12
Sit-Ups: 25 reps
Pull-Ups: 10 reps

Swim: 20 mins (Only Freestyle)

This is after the five rounds of 400 meters and 50 air squats

Just back from the Level One Cert in Aromas. Wow, what a weekend. Thanks again to all the trainers for making it such an educational experience. Learned some great cueing and progressions for those foundational fundamental movements that I know I'll be able to put to use right away. Can't wait to hit it again at the Level Two. You guys rock!

I want to work on my L-sit. I can get about 30-40 seconds on it now. I've found that doing max holds isn't really increasing my time. Should I expect to only improve a few seconds at a time? Maybe doing max sets of L-sit pull-ups would be a good drill?

Also, any suggestions on a good weight vest?

My wife and I just found out that we are expecting, and now are wondering about her health and CrossFit. We have been doing CrossFit for the past 5 months, and are now worried about what she will be able to do while pregnant. Does anyone know what she should restrict herself from with the WOD's or is she going to have to take a sabatical from CrossFit completely during her pregnancy.

#8, i really appreciate the Today's FAQ comes in very handy. But i till have a Q.

For the 400m, are we suppose to go all out, i mean my zone 2/3 heartrate is around 160 so i am suppose to run the 400m around the 180??

regard

And whats with the "enigmatic" poses of Pat and Adrian et al in the top photo? Crazy Kids!

Future Dad #38
Check out this thread http://www.crossfitbrandx.com/index.php/forums/viewthread/3803/

Ready to come back to crossfit exercises. I have been out of the crossfit nation for 9 months. When doing the exercises I never felt so healty. Wednesday will be my first WOD I am excited and pumped. I have my workout partner back as well she just had a baby and is ready to get back into shape. Our goal is to compete in the crossfit games next year.
God Bless all.

post 38,
I to just had a baby thats why my wife and I stopped. The doctor told her she can do what she was doing before she got pregnant. Up to five months then there is no exercise while on your back. Just remember this also when your wife is out of breath the baby is out of breath as well. The doctor told her to keep that in mind, but we still worked out up to the seventh month then just moved to walking. Have fun with the knew baby it is a blast.
God Bless all.

hi i'm from england and can i say i've only been doing crossfit for about 4 weeks now. its the best form of training i've done for a while and i'm already feeling the benefits from doing it... todays workout is my favorite of them all.

would love to come over to america and compete in the crossfit games.

As Rx'd, runs on a treadmill at 0.5 incline:
11:00
Lower back kept siezing up so had to keep stopping during the squats to stretch/shake it out. Not happy, but I do like that routine.

25/M/77kg

As Rx'd - 12:20

Same probs as #45 kept on having lower back problems so had to stop and stretch it out, not down to muscle fatigue.. don't know why...

M:31:6'3":265lbs

Todays WOD as Rx'd 19'42"

400m on treadmill @ 1.5 incline

Same as other lads, lower back was a tad 'tweaky' but that's 'cause I'm weak!!!!!!!!!!!!!

Onward and upward, 3-2-1-go

11:58 on the Z1 track in sunny, scenic Arifjan.

Hey Crossfitters
I am currently deployed right now and I really need some kettlebells, I've been looking at Amazon and havent found a good one that I am interested in. Which kettlebell brand do you guys use? I've always seen them in our gyms but I cannot recall the brand name. Thanks.

Thanks Rookie!

#38 Future Dad,

Check out http://media.crossfit.com/cf-video/sakamoto-pull-ups.wmv

13:00 or so

crap. i spent this whole WOD thinking it had taken me 17:something last time, and this time i finished in 14:26. i was feeling pretty good about that until i checked again and saw that on 2/21 i did it in 13:22. so that sucks, especially since i'm coming off 3 days' rest. i need to run more.

48/m/183 from france (anybody else ?)

outdoor 15:30 pfouuu!

47/f/115

22:40

m/28/195

As rx'd with a 20 lb weighted vest... Just got it, and had to try it... ouch.
15:49

M/185/38

1210, good work out for a Monday

"I think you have a case of the MUMdays"

What movie was that from?

GREAT VIDEO

The Marines in that unit are fortunate to have a commander that is involved and support of such a program.

Sir you are an example for all future commanders, keep up the good fight.

John

Just wanted to say thanks to all the trainers at the VB cert this weekend for sharing their time and their expertise w/ us, and to all the other participants for sharing your enthusiasm w/ the rest of the group. It made for an awesome weekend. Drop a line if you're ever back in the neighborhood.

The best thing about a Level 1 Cert? All your weaknesses are exposed! So obviously, you can only get better. It's for anyone who wants to get better at this. That meas EVERYONE! Thanks to all the trainers at the VB Cert. Thanks Tony Blauer, your facility is truly amazing! I am sore, tired, and totally fired up for tomorrow's WOD. 3,2,1 go!

#54

Office Space

11:15 - 400m runs done on slight uphill grade, squats butt to ankles depth with full hip extension. Tempo trainer set at .64 for entire WOD; did not deviate or speed in an effort to maintain Pose form.

Subbed 1.5' bike sprints for 400s.

11:23

Nice vid. Glad to see Camp Pendleton is making good use of the equipment!

12:44

I had very high expectations for the Level I Cert in Va Beach...and they were exceeded. The trainers were the best...high energy would be an understatement. They made both days interesting and fun. The best aspects: The Trainers hold everyone to the highest standards and Drew's french fry joke (which the Trainees did not hold to the highest standard).

A great site to find Concept II Rowing machines at affordable prices:

http://www.row2k.com/classifieds/classifieds.pl

or www.row2k.com then go to classified ads

OUTSTANDING VIDEO!! I would agree on all fronts w/ #55, JJ, and I would add to that WE are all lucky to have military (USMC, Army, Navy and AF) that Crossfit. Good work.

#38 - Congratulations!! A new baby is very exciting!!

#47 - You might try thegaragegymstore.com : http://www.theg2scart.com/SearchResults.asp?Cat=33 or one of the other equipment sites listed on the front page here. Ebay also has KBs, but not sure if all will ship to APO. If not, you can always use a dumbbell until you get home....BE SAFE!

22/M/5'4/135

9:48

Didn't push myself hard enough... couldn't see any faint images of pukie.

M/6'3"/200/30

12:00 on the button. My legs and low back will feel the shock tomorrow. I was disappointed with this time - and I know I didn't get all 200 squats to perfection, but they were close!

Cheers from Germany.

sub'd row for run, 17:12

27/6'8"/215

14:45

Yay no pullups. My elbows thank you!

26/m/198

17:50

13:22 PR. Still not back to full speed running. All sprints were between 8.7 and 9.0 mph. All squat sets unbroken. They got a little slow, but were unbroken.

Loved the VA cert this weekend. The trainers were excellent and kind. It was inspiring to be lead by their expertise and their ability to transfer information seamlessly. Thanks for everything!
Oh and Pat, the cursing was just enough at just the right moments.

32/F/6'/131

13:18

30/M/190

did have of the workout so I could fit in some bench work. Don't know my time because the treadmill timer messed up.

I'd say around 6.5 minutes

John

21/m/145

12:43. Puckie stopped by for a little bit. :) Damn John! 6.5 minutes is awesome man! I'll beat that one day.

Colin

Debating between this WOD and a bootcamp cardio class for an hour. Maybe I'll do both.

Finally ...something in which I am somewhat competitive aroun' here.

1) Treadmill - 9.0 mph
2) 50 deep squats as RX'd

13:40

m/37/5'11/204

cheers!

Christian
http://run100miles.com

Those poses by the coaches in the Cali. Cert. pic = very funny.

Perhaps they're trying to get on a poster a la OPT

bw 165

9:46 as rx'd

Bw 245

14:12 as on Treadmill

As Rx'd
24:17

32/198lb/M

Treadmill: 1% Incline @ 10MPH

13:07

Ouch.

12:39 rx'ed.

40/m/190

Left knee still forcing me to sub elliptical for run. 12:37

14:22 as rx'd

#25 freddy c,

it looks like they are doing the Captain Morgan pose. we just can't see thier legs lifted up.

2 rounds ~ 20 mins

I am a terrible runner, and I probably should have scaled the squats to get in more running time. I have been battling plantar fasciatis (sp?) and called this one quits before that flared up too much. Now, to go torture myself with the soft tissue roller.

HURTS SO GOOD!
My squats sucked
M/27/185
14:10

14:05

F40/5'0"/106lbs
Youngest daughter threw me a curve ball when I dropped her off at summer camp today. "Mom I forget my lunch on the counter!" So oldest daughter and I scooted home to get it.
She jumped on her bike while I laced up the Saucony's.
So my workout was somewhat different.
2.5 k run to the school.
50 squats while oldest ran lunch inside to youngest.
Run 2.5 k home.
50 squats while child responsibly put back her bike.
Wished I had taken a few extra moments to re-check the page. I would have doubled up the squats.
Felt slow and sluggish today.
Time 26.33
Ahh I love my kids! They encourage me to be flexible both in mind and body!

33/M/260
AS RX'D
NEED MORE RUNNING: 18:00

sub'd 2 rounds for time:

7:40

37/m/145

12:28 could've been a little faster on squats. they seem to kill me after the second round.

I am a newbe at crossfit and today was my first day. It kicked my but and my legs feel like jello. Can't wait to continue.
S/F

M/52/183
As rxd= 10:21

Vacationing in Destin FLA next week wondering if there are any Xfitters in the area?

28/M/169/5'7"

14:05

M/39
2.5 Mile warmup
WOD 14:30 (A little bit more than 400M on each since I incorporated this into my hill workout running routine)
2.7 Mile Cool down.

Can someone tell me the two songs on the Crossfit Games videos? I need to get them on my playlist.

Ian 16:41

Hosea 12:46

John B. 13:41

m/41/160

as RX'd 13:53

I am not a runner, nor do a play one on CrossFit!

as rx'd 14:32

first mile I have done since left calf strain 6 weeks ago...anything pounding has been out of the question until now..and this was done very carefully. At least my calf is only "talking" to me now and not "barking"!!

Took advantage of the hills in VT while on vacation to do this.

Did 4 rounds of 10 pull ups, 20 push ups, 30 sit ups when done with the WOD. Time 8:22

Did "Grason" today.

20 reps clean and jerk 135 lbs
5 muscle ups
15 reps clean and jerk 135 lbs
10 muscle ups
10 reps clean and jerk 135 lbs
15 muscle ups
5 reps clean and jerk 135 lbs
20 muscle ups

58:03

Does anyone have any tips for keeping your grip when the rings get sweaty? I just kept drying them with a paper towel

As Rx'd

14:02

Last time was 12:49

My knees still bothering me a lot. Legs feel tight with the pose running method. The squats definitely feel weaker today.

I am very disappointed on my performance today =(

m/38/6'3"/220

1/2 mile warmup
2 rounds as rx'd
bathroom break
4 rounds as rx'd

jumprope 100 clicks
25 pushups
jumprope 100 clicks
25 situps
jumprope 100 clicks
15 mountain climbers
jumprope 100 clicks
25 squats

including the bathroom break i was around 35:00

23/m/185

15:03

Added a good bit of time from last time, but we did it outside this time so that definitely made a difference.

m/36/165

17:51 as rx'd

my groin or hip flexors are really tight. that's where i feel it when i squat.

31/m/190

as rx'd

12:46

I have never really done HSPU's, but I have pretty good pressing strength, so that was not really a problem, but after doing yesterday's WOD my eye balls kill.....it feels like someone punched me in each eye........is that normal at all??

23m/160/66"

as rx'd in the blistering 50 degree Washington heat.

13:09

33/M/178/6'00"

4 Rounds for time of:

Run 400m
50 Squats

13:50 as rx'd

Dan D.
www.CrossFitStickers.com

When they say squats, do they mean air squat or back squats w/ weight?

Congrats to the Level 1 trainers this weekend at the "Monster Box" Blauer Tactical/CrossFit Training Center in VB. Had a blast working with a great team of Head Trainers, not to mention the dose on Sunday and the refining of my carpentry skills!

44/m/159#

as rx'd 12:47

Somebody mentioned this yesterday, but I think the most underrated component of total fitness that crossfit delivers is the mental toughness component. The particularly tough WODs require you to focus, be in the moment, and push through or shut out negative thoughts. Go ahead and suggest "400m walking lunge" to any ten non-crossfitters and see if you get the same reaction you do from people here.

#110 - Jeff, air squats, check the FAQ when you have questions like this, will save you beaucoup time.

12.40, PR by over a minute as I recall, first time to execute on a track.

2.52, 3.20, 3.15, 3.14

This one is great for command PT, btw, as it is infinitely scalable, and allows virtually unlimited numbers to join in. Good for competition.

15:32

harder than I expected

48/M/172

As Rx'd 13:51

Ran on a track. I wanted 12 min range but too slow on squats and run. Will nail it next time.

24/m/6'3"/250

14:12

We're just back from a trip, doubled up yesterday's and today's WODs this morning:

handstand/pullup wod as RX'd:
Paul: 19:04 (didn't get full depth on all HSPU's, but that was a fun, tough WOD for me) was breaking up L pullups into threes and twos at the end.

Today's WOD:
Brand X puppies version: 400m run, 25 squats, 4 rounds
Paul: 20:43
Kristen: 20:57

15:15

31/m/170

cfwu x2

17:50 as rx'd

Nicole: As rx'd 11:06

30yo/M/6'4"/210#

Missed this one last time. Was shooting for 20 mins, didn't quite make it. Faced two of my goats, just glad it's done.

As Rx 20:56

CFWU- 2 sets of 10 jumping pu's
WOD- 16:08

M/22/6'1"/185

As RX'd: 9:43

Made up yesterday before hand
As RX'd: 10:05
I really hate L-PU's

22/M/5'11"/173

14:52 as Rx'd shortly after ~45 min hill sprint PT session

30/M/180

12:34. Back after illness and vacation, at the same time. Still not 100%. I sounded like a smoker hacking up a lung when I finished, but I was 30 sec. faster than previous.

amundson wu: 3x15 ring dips/pull ups/ghd sit ups and be's.

11:15

28/M/6'3"/188

As RX'd 11:32 - legs on fire though

Making up yesterday's this afternoon.

30/m/190/ 5'10"
Did the WOD as RX'd but I scaled the intensity. I had to take about 2 weeks of because of work. The run was pretty ruff after those squats.

Time: 20:38

Oh...no thanks, I don't do Crossfit.

I like to work out using a wide variety of excercises like Olympic lifts, running and functional body movements such as gymnastics. I try and keep my workouts short and very intense. Oh yeah, I also name my workouts and keep track of times and weights used so I can gauge my progress.

You guys really ought to try it.

As Rxd 18:34 That was harder and more fun than I thought. I could have pushed it harder I just wasnt sure what to expect. Awesome leg burn.

As Rx'd: 12:17

400m splits:
1:19
1:36
1:43
1:40

Squat splits:
1:10
1:36
1:34
1:35

I expected this to be a lot easier after watching that video of Dutch and Speal do this. Great burn, hard to get the legs moving after the squats.

M/44/178cm/71kg

15:55 Looks easier on paper - until I realize I've never done 50 consecutive squats.

Also, did 10 consecutive pullups in the warm up - a new PR!

37/f/122

15:45
TM - 14:00

28/M/184. 14:46

did the pack (4 rounds of400m, 35 squats)
time i am not sure didnt stop my watch but i think 11 min.

m/36/196

The Aromas Cert. was everything I hoped for and more. It was truly worth every penny. My brain is spinning with the info and my body is screaming at me! It hurts so good! Thank you to all the trainers for taking your time and for your dedication to making a difference. I cannot wait to apply the principles to my PE classes and to come back to get the Kids Cert. Thanks Jenn for pushing me through the workouts. Thanks Castro family for sharing your hospitality with a group of crazy strangers!

Such an awesome cert this weekend in Virginia Beach. Crossfit and Tony Blauer have teamed up for an awesome facility, in a great location (although it was a bit hard to find until the cardboard signs were posted). Had an amazing weekend with awesome trainers just dumping knowledge into us. Also, I feel like I got hit by a train. It's funny how a trainer can seem like your best friend until it's time for your WOD and then the nicest guy in the world (John) turns into a huge dick. Seriously, though, we love them for it. They did an awesome job holding everyone to the highest possible standard. I don't think there was anybody the entire weekend who didn't have to redo at least one rep.

36 M 169#

As Rx'd: 11:53

33/F/5'10"/154

I am nothing if not consistent! Yesterday, I was exactly 5 seconds over my previous time (but I did increase my work, going to a one-AbMat HSPU from a two-AbMat). Today, I was exactly 5 seconds under my previous time, even though my runs were set up differently (last time, inside runs on a very short track; today, outside runs with one turnaround).

13:10 (PR by 5 seconds)

9:39 as Rx'd, immediately following CFE tabata on C2. For some reason I just tore right through the squats, my 3rd and 4th laps got a little sluggish toward the end....

#36
Remember C-fit I can be alterted to include everyone, but I do remember seeing this article in the SanFran Cfit blog a while ago. Maybe it will be a starting point for you.

http://sanfranciscocrossfit.blogspot.com/2008/06/youre-pregnant-shouldnt-you-be-doing_06.html

as RX'ed

12:23

As rx'd, outside track in windy 53° Icelandic summer weather.

11:10

#28-matteucs
Look at Park City CrossFit. It is the site that Chris Spealler runs here is PC. He would be happy to accomodate you.
Roger

Think I might give the performance menu a try for the next 4 weeks and see if it helps with some strength gains. I will be missing the WOD's for sure though. I'll see how long it lasts :)

Today I will be attempting today's WOD and yesterday's because I'm behind. I'm hoping to survive the night :P

Day two of 100 pushup challenge
CFWUx2 (minus dips)

Ran only once around track the first round, then I remembered 400m is twice around, so round 2 made up the difference. Only pause was at squat #43 on the last round.

12:08
40 seconds off previous time

As Rx'd, 9:52 (pr)

WU .5 mi. walk on treadmill
WOD
12:07

what is the performance menu?

WU .5 mi. walk on treadmill
WOD
12:07

M/22/152

Did a modified version found on the Navy SEALS website

5 rounds
400 m sprint
50 pushups
50 squats

time: 24:29

I'll be going to the beach next week and am writing up some modified workouts. I would like to do Murph but have no pull up bar; any suggestions? I thought about Burpees and just sucking through the rest, but if anyone has any good ideas (or great beach workouts that don't involve getting wet heh) that would be awesome, thanks!

34/M/255/6'2"

I dont live near a CF gym, so I spent nearly 3 hours at a globo-gym this AM to work out some stress (probably shouldnt have, but I feel much better about things now)

1) 1 HR Spin Class (to chat up the hotties - So not CF)

2) Fran as Rx'd for the first time ever (I usually do jumping pullups) = 15:26

3) Today's WOD as Rx'd on a treadmill = 12:15

m/53/183
17:30
as RX'd
I get a kick out of those who have a faster time than 80% of the rest of us and then berate themselves for being so slow. Makes me have to check my ego or I'd get depressed with my relative mediocrity. I like the competitive aspect but I have to remember I'm really competing against myself or my workouts can become counter-productive and debilitating instead of invigorating.
The reality is I'm in better shape than most all the people I encounter who are my age and probably 80% of everyone I know regardless of age. My mind thinks I'm still 18 but my body doesn't always agree. Balance is an important component that often gets lost in the pursuit of achievement for me.
Just doing a little self coaching. Hope this is relevant to some of the other "older" crossfitters.

20:03....Florida, 11:50am, 92 degrees and it has to be 100% humidity

Virginia Beach Cert. Great time.
Positives: Excellent instruction, all the trainers were motivated, knowledgable, and held everyone to a high standard. Lectures were well structured and the time we had well used. All questions were answered intelligently and completely. The training in the basic movements was also great. I didn't feel rushed or neglected at all. I really like how the trainers nick-picked each movement to make sure we got it down right. The workouts...yea. Ouchies.
Negatives: It only lasted a weekend and there was no Guinness post workout(who drinks bud light)?
Thanks Tony Blauer and the Crossfit trainers for an awesome time. I can't wait to pass on some great info.

If you are on the fence about dropping a serious chunk of change on a cert. DO IT, its worth every penny, probably more.

Xfit rocks.

FIRST MUSCLE UP!! WOOT!!

nice cant wait for this one, hittin up the boardwalk so i dont have to waste time on the tred. been zoneing hard (pr)ing everything so will see how i do with this one

M/48/153

Done on a beach road with Li'l Bingo and his cousins Darric and Tim.

4 rounds for time:
Run 385M
50 Squats

Darric 10:45
Li'l Bingo 11:55
Tim 11:50
bingo 14:30

Always fun to have company, especially when the company is so much fitter than yours truly :=0

did the full warmup, then put on the 30lb weight vest, went out on the track, ran a fast lap, did 20 squats, and went home. need better sleep, and less coffee.

WOD as RX'D July 14th:

25/M

17-min 8-sec

The last round was the worst!

THe CF level I seminar in VA Beach was every thing I could have asked for and more. I've been doing those lifts for years and until the seminar had no idea I was doing them wrong. The lectures were highly informative. What can I say about the instrustors that has not already been said. You all are the greatest. My sincere thanks especially to Dave Castro.

28 m 170
as Rx'ed 10:40

I watched the video of Speal doing this workout and it just reinforces my opinion of him. The guy is a machine. I would like to take this opportuinity to thank those athletes in the communtiy like Speal, who provide motivation for us all. A sincere Thank YOU!

M/30/190

15:04 wow hard. ran at 10 mph on a treadmill. someone kept shutting mine off while I was squating.

12 mins in the blistering hot and humid Florida heat.

M/36/6'0'/215

As Rx'd: 20:37

Down 2 minutes from the last time I did it!

13:17

Runs on the track at Husky Stadium.

In any given WOD it takes about 25 squats for me to remember how to squat correctly. How's that for muscle memory? ;)

Nice..did the wod and some yesterday on a boardwalk in long beach ny..freaked out every1 who walked by. Can't wait for this 1. Gunna do it on the boardwalk again with tyler from LI

Nice..did the wod and some yesterday on a boardwalk in long beach ny..freaked out every1 who walked by. Can't wait for this 1. Gunna do it on the boardwalk again with tyler from LI

Nice..did the wod and some yesterday on a boardwalk in long beach ny..freaked out every1 who walked by. Can't wait for this 1. Gunna do it on the boardwalk again with tyler from LI

M/34/180
12:28
As Rx'd

M/34/180
12:28
As Rx'd

wats up guys, where are all my crossfiters from nassau county theres too few of us out there, tryin to get somethin started out here come down to long beach an train we gota show those globo gymers how its done

As Rx'd: 13:23

ARMY STRONG!

BAGRAM, AFGHANISTAN

First xfit workout in over 5 months. Been purely oly lifting on Irondogs at Truman State University, in MO

fran

as rx'd

8:35

tomorrow is going to be bad

M/47/190/5'11"

15:05 as Rx'd.

Speal -

Don't jump in on the PM WODs right now - this next 4 weeks is almost exclusively Olympic lifts. Shoot me an email when you get a chance - www.cathletics.com/contact.php?to=Everett

M/42/170/5'11''
11:23 - I liked this workout, because I was able to complete without modifying or scaling the weights. Crossfit is a lot of fun. Thanks to Crossbit Bismarck for helping with moves and forms.

40/m/160
11:45-guesstimated 400m based on 1/2 mile course.

47/m/195

15:50

Been at it with CF, no postings of late. Did the WOD 15:30 all outside at 95F. FUN!

24/m/186

Subbed elliptical 400m "runs"
20 squats per round instead of 50.

11:40

m/59/179

17:40

1/4 mile runs done on treadmill. Army Engineer, Vietnam Vet strong! For the more experienced men and women.

15 minutes and some change here in hot southeastern NC

M/23/220/6'3''

16:35

This was after running 3.5 miles this morning.

Four rounds for time of:
Run 400 meters
50 Squats

as posted, 11:47 not completly sure on the milage, but pretty dang close.

As Rx'd 11:41
Next Generation Crossfit Tulsa, OK

12.04,tradmill @ 1%

hi all,

just did the
workout of yesterday *
break - 30 min
WOD time: 10:37

*HSPU i did it with one leg into a ring and an angle of approx. 60 degrees.

Need to spend some time on the HSPU techni (among many other CF exercises

M/44yoa/195lbs
4 rounds
4x400's run at track
4x50 squats
16:12

30 pullups 10, 5, 5, 5, 5...

32/M/180

As rx'd: 11:41

as rx'd

17:27

me: m/36/175
as Rx'd: 11:37

her: f/36/125
as Rx'd: 12:33

11:20

Phew! Time for tea!!

10:45 as rx'd... love it

M 33/142/5'7"

Should have read more carefully:

4 rounds of 800 m run and 50 squats: 19:15

Anybody know who the Sergeant was at the Games who was taking pictures and filming, in the Crossfit Camp Pendleton shirt? He took a picture of Coach and I that I'd like to have, my version didn't come out well.

32/m/210/6'5"

13:40

Still having trouble getting back into it after a vacation layoff.

29yo/M/5'6/170

WOD as rx'd: 8:13

Felt good to start with but after the first 50 squats watch out. Good luck to everybody and fight through it.

Push it til you Puke!!

M/38YOA/5'8"/181
As Rx'd 11:21
Squats and run bunched together suck out loud.
Played around with the rings after doing the WOD. Elbow is getting much stronger.

Cheers
Paul

38/M/220

As Rx'd: 15:26

1st round (400 and squats): 3:37
2nd round:4:43
3rd - 4:05
4th - 4:02

definitely hard to get moving after the squats. did the CFE intervals from sat prior to todays WOD which didn't make it any easier and i rode my bike to the track and back home. and if anyone wants to become a faster runner check out the CFE website: www.crossfitendurance.com brian and carl have put together an awesome program!

As rx'd, 17:05

15 weeks pregnant
sub'd rowing for running
squats as rx'd

17:47

oops! just realized I did the rounds with my squats first. Probly should have done the other way around...might have finished faster...

M/38yoa/156lbs.
WOD: as rx'd - 13:16

13:10

M/205/6'2"/44

12:30

as rx'd--treadmill 1%

Short and sweet. next time faster squats

I love how you don't need a gym full of equipment to get a good workout with crossfit.

Did this one with my wife out front of the house.

Was it me, or did the rx yesterday say 3 rounds?

Shelley's time (scaled to 25 squats/round)- 15:00

Murray's time- 13:57

Lap 1- 2:51
Lap 2- 3:36
Lap 3- 3:41
Lap 4- 3:48

Legs felt sluggish and tight; still sore from the good mornings the other day.

Keep the sprint work coming coach, I need it.

26/M/195/6'2

as r'xd

12:27

Mod from navyseals.com

400 m run

21-15-9
1 Pood Kettlebell swing
Knees to Elbows

400 m run

21-15-9
65 lb. thrusters
burpees

400 m run

25:20

#144 Roger Strand:

Thanks, I'm heading up there this afternoon to see the beautiful area anyway.

Did the workout as Rx'd:

14:41-ish

F/34/118

kind of new to crossfit, loving it....spending this summer in sweden with my family, on a summer island where no one has ever heard of crossfit. I joined the local gym on a monthly basis and have been trying to follow the wods as best I can. People are staring though! fortunately swedes are shy by nature, so nobody has said anything yet...

Today WOD: 15.40

Thanks for making me realize that I can....

/Annaminh

This is my first post...I started following the website WODs last Tuesday.

11:37 as rx'd

12:51

M/32/6'3/206

As rx'd 18:21

F/32/6'3/180

As rx'd 18:50

M/33/204

15:21 - The run was not exactly "clean" meaning it was a little longer than 400m and lots of logistical concerns. Many tight turns and many slow runners in the way.

Great workout

33 yom 235 bwt
four rds of 400/50 squats
didn't have a track so took 50 large steps and did a shuttle (4x there/back) seemed a bit more than 400 with the times but oh well
still sucked.

time 16:57
last time recorded (may 2006) 15:40

32m/5'10"/195#
11:32

Future Dad:

Try www.xfitformoms.com

My wife, also pregnant, does it.

10:52
A2A squats, much faster with ball last time - 10:10
didn't push run, still not confident on calf
bwt-168

JM, #156

Husky Stadium? Hey we're neighbors. I did, and usually do, the WOD at the IMA. Do you every use the IMA?

29/m/215

completed WOD in 12:14

Any Special Ops Guys doing Crossfit?

23/m/252#/78"
13:33

I forgot my running shoes and had to run in boots & utes today. 84 degrees w/ a 10deg bump by heat index and 78% humidity. I need to guage myself off of this sick New Orleans weather, unfortunately, because down here your heart starts racing before you even get going very fast just bc your body can't cool itself efficiently in this.

CFWU 3x15/25-squats
BC-B track/full squat
Total 19:45
right knee still sore front and back

22/m/145

15:55

And now my legs don't want to hold me up...

12.37

12.37

36/f/125

15:44 cuz I'm slow. But I'll be faster tomorrow (or maybe the next day).

as Rx'ed on treadmill ~12:45 (took off some time because it took a little bit to get the treadmill up to speed and back down safely). hot as hell in the workout room too!!

11:45, 30 min row after.

As Rx'd 12:45. My ass is kicked!!

13:07s

Hips burned gooood.

9:58 as rx'd
At OPT.

24/m/197
13:00
2:54
3:13
3:33
3:18

10:31 as Rx'd

Greg A warm up

as rx'd 14:05 new pr wow two days in a row.

As rx'd: 16:46

Sad, but getting better. CrossFit is more addictive than crack cocaine and meth combined!

29/m/210

as rx'd: 13:57

31/m/NJ

As Rx'd

12:18

Anyone else going to Brand X level 1 cert next week? I CAN'T FRIGGEN WAIT!!!!!!

m/37/185

12:09

had to do yesterdays wod right before to catch up....fun.

37/m/5'11/165

sn: 1x 45#-55-65-75-85-95-105-115-120f
cj: 1x 95#-115-125-135-145f

Pack: 35 squats
run-squats
1:45-1:05
1:52-1:34
1:51-1:41
1:50-1:36
Total 13:13

11:31 as Rx'd on treadmill

woooeee! that was a burner. Squats make it real tough to get the legs going again. be wary of WOD's that look easy on paper.

46 y/o male 155#
12:34 as rx'd
about a minute faster than last time. Runs much better and squats too. Pleased overall.

As rx'd

11:57

4 rounds
Run 400m
50 squats

12:44 as Rxed - squats broken like a bull infested china shop.

That hurt!

Cheers, kempie

WOD. 11:03

AFT, nice to see you post on the site. There wasn't much coverage of your exploits before the games and I was saddened to think you wouldn't compete. I was pleased to see that you, OPT and gaucoin performed admirably well at the games. Congratulations!

M@

M/32/160#/5'8"

12:22 as Rx'd

25 min bike ride to the track (mostly uphill) was a great warmup!!

Great workout.

Alex
Toronto Fire

28/m/190

15:34

as rx'd

VA BEACH cert was fantastic~
All the trainers are top notch, the attendees were willing and able, some great effort put out by all~

Pack:
Four rounds for time of:
Run 400 meters
35 Squats

16:25. Tried hard. Could have started the faster running earlier on the back end of the 400s tho. Started at .23 miles, then .22, next time try .21 or .20.

*******VB Level 1 Cert*********

Congrats to all the new Level 1's! You all were a fun, motivated crew and poured your hearts into the workouts.

To my trainers; you all are the best. Thank you.

The CrossFit Training Center (CTC) is coming to life!!

Meeker 14:16

Katels 14:18

Both as rx'd

M/24/167

As Rx'd

12:13

M/40/235#/6'2"
St. John's, NL

4 rounds
Run 400m/50 squats/10 push ups
19:45

29/M/511/180

As RX'd 18:00

As Rx'd. 11:42.

28/m/6'/190

26:17

Squats 135lbs

SLOW!!

9:53 as Rx'd...runs felt really fast, and easy!

45/M/6'/180 STA. 74

TIME: 10:23 AS RX'D

4OO ON TRACK AT HIGH SCHOOL
ALL SQUATS A2A.

HOT AND VERY HUMID...UGLY!
THE RUN I PUSHED HARD ON.
THE SQUATS WERE SLOWER BUT UNBROKEN.

MUSTANG SALLY

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M33/181/6'2.5"
10:54.7 as RX'd

42yom / 149

Decided to do the Navy Seal WOD today since it worked the same areas but looked to be a bit tougher.

27:03 as rx'd here is the workout

25 Squats
Run 100 meters
10 Kettlebell Swings right arm (35lbs)
Run 100 meters
10 Kettlebell Swings left arm (35lbs)
Run 100 meters

50 Squats
Run 200 meters
20 Kettlebell Swings right arm (35lbs)
Run 200 meters
20 Kettlebell Swings left arm (35lbs)
Run 200 meters

75 Squats
Run 300 meters
30 Kettlebell Swings right arm (35lbs)
Run 300 meters
30 Kettlebell Swings left arm (35lbs)
Run 300 meters

50 Squats
Run 200 meters
20 Kettlebell Swings right arm (35lbs)
Run 200 meters
20 Kettlebell Swings left arm (35lbs)
Run 200 meters

25 Squats
Run 100 meters
10 Kettlebell Swings right arm (35lbs)
Run 100 meters
10 Kettlebell Swings left arm (35lbs)
Run 100 meters

Post - Floor wipers and uneven weighted Bench Press for a core blast

First time posting

22/m

16:17

Average about 1:20 (meh) on 400's, squats took me a bit, didn't want to rush them.

Wes Bob! Good to see you in a cert picture!!

11:13 as rx'd.

4 Round
-400meter run
-50 squats

as RX'd

Time- 12:05
Tightened up after the second round. Didnt do a long enough warm-up.

USMC OCC-Class199

45/m/70 kg
Began with 3xCFWU and CFE Tabata interval at the gym. Then went home to do the WOD together with my daughter (11 yo).
Anders as rx'd 13:44 (last time was 12:43, without any Tabata before)
Charlotta did Puppies, four rounds of run 400 m, 25 squats 22:42

31yof/126/5'6"
14:39

33yom/167/6'0"
16:20

17/M/195/6'2"

9:30

way to go Court 13:49 i on the other hand 18:23, run kick my butt.

m23/6'4/195

as RX'd

time: 18:09

First ever WOD. Couldn't get up or down stairs for a half hour afterwards. Gotta love it.

29m/5'6"/163#

As Rx'd: 13:01

You are all insane with your times. I am trying to get to that level and will be there eventually. Just give me some more time.

As rx'd: 22:25

I love CrossFit and try to take people into doing it with me all the time. No takers yet, but I am still trying.

To all the military people, Thank you for what you do everyday. I truly appreciate your sacrifice, dedication and courage. I am ex-Air Force enlisted now a mechanical engineer.

Take care, be safe and my thoughts are with you all.

haven't read all the posts but i see alot of people asking about the poses the cali instructors are doing....

Obviously they have a "little captain" in them... you know from the Captian Morgan's Rum. Genius!

4 rounds for time:

M/39/170/72"
20# weight vest
300m hill run
50 squats
16:42

M/13/125
300m hill run
50 squats
19:50

F/30/110
100m hill run
25 squats
18:42

15:37. Did it at 1200 outdoors in the horrible humidity of south MS. Almost had a visit from PUKIE!!!! My quads are on FIRE!!!!!

16:01

holy crap.. havent done cardio in forever... i got 20mins 4 sec.. 140lbs 5'9

M/25/6'1"/200

14:07

...my legs feel like jello...MMMMMM JELLO!!!

M/35/172
Bozeman, MT

12:16

Me: 41yo/M/5'10"/172lbs

Warm Up: Greg A's warm up 10 reps per exercise + one bar muscle up

WOD: 14:25

400 Meter Run around track

Squats: A to A squats, focusing on form on the squats, back straight, tight core, all the way down knees tracking over feet etc.

Again, I am focusing on form making every rep count. I am about three minutes slower than the last time I did this WOD but that is Ok, my form on my squats is where it should be.

Have Fun, Train Hard,

Billy

As Rxd on SAMOHI track

11:19.26

2.39
2.50
2.56
2.53

SueAnne, #220

Yep, we're usually at the IMA. We warmed up there at ~8 but thought it might be fun do the WOD in the stadium instead of upstairs, and it was. There's 3-4 of us grad students usually in there at 8 doing the main site's WOD, usually starting at the mat in the free weight room. Feel free to join us anytime. I'm wondering if we met once before during a Press/PushPress/Jerk WOD?

Joe

#16 Jack

I read through the message board discussion you referenced. I would say, don't listen to the uninformed, especially when they offer no credible evidence-based opinions. Their arguments are not new, just seems to be guys who like to stir the pot, too bad it only reveals their ignorance.

12:27

as rx'd

11:56

m/195lbs/36yrs old

as rxd

13m32s

As Rxd
Danville, Ca

11:14:51

I hand it to the folks who are doing it in extreme conditions [eg Florida, 92 degrees, 100 % humidity]!

As Rx'd

16:20

as Rx'd 12.43

blah.

18 minutes of intense pain.

45/181

12:32

Runs on the mill @ 1%, 6:40 pace. Full depth and hip extension on squats.

3 more weeks of craziness (soccer tournaments for my kids, mainly) and then back to a more desirable schedule of: Family, Crossfit, Work - in that order.

Not as rx'd

used a crazy steep hill for this one, 100m in length started at the top, down and up was one length.

9.24

Lead leg kicked in round 2.

21/M/6'/165

As Rx'd
12:59

Under patella is really sore

50 Squats
800 Meters
50 Squats
800 Meters

Die a little bit

50 Squats
400 Meters
50 Squats
400 Meters

21/m/6'1"/185
18:50

done on the dreadmill. 11:46
f/5'9"/140

I cannot do a full-on 400m sprint yet without wanting to commit myself so I knocked it down to 200m because I want to sprint these and not jog...

as follows:
200m/50 BW Squats
200m/50 BW Squats
200m/50 BW Squats
200m/30 BW Squats
200m/30 BW Squats

in 19:45

my running cardio needs work....

BRI CrossFit Group

Vodak
4 rounds of 400m w/ 35 Squats 15:02

Craig
4 rounds of 400m w/ 35 Squats 17:03

did yesterdays wod on the boardwalk and freaked every1 out who walked by ( in a good way tho). also did a 21-15-9 of burpees and pullup after wod. it was great .. going to the cert this week in sandiego, if any1 is going message me so we can link up and grab a beer.

400 m run on a high school track
Squats a2a

For time: 10:05

It's REALLY humid here in el paso

Did this in 16:52, followed by the CF Endurance WOD ~7 minutes later (Tabata Row). Felt good, but my squats started and finished slow. I kept my 400 splits to less than 2:00, did the first in 1:30. That is slow for me, but i am also transitioning into POSE running, which already feels much better on my knees.

12:18
106 degrees
JSS KdG II
Baghdad

bwt:153

as rx'd...8:57

runs slightly longer than last time

As Rxd
17:01

CFWU x3

As Rx'd

15:47 on treadmill @ 1 incline

Loved It!

12:32

I broke the 3rd round into 30-10-10. Should pushed through ... Next time, this WOD is all mine.

Hit this one up about 2 hours after the HSPU/LPU WOD. Time as Rx'd was 13:07. Air squats were to dynamax ball depth. PR of 1:25 on first 400m run.

18:08

18/M/160
11:04 as Rx'd
no ball on squats and on hilly terrain. Air squats still a weakness

M/45/152

12:03 as rx'd

29 yom, 180 lbs

12:30 as rx'd on treadmill

did 11:40ish last time, probably should have rested after swimming

24/m/180

as rx'd 13:10 (last time on treadmill 11:00 flat)

Mike F:

12:11

29yo M 180lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips. Jog 400M.

As rx’d: 14:57
Foam roll after.
Compared to 060527: 23:57

did this one on the board walk in long beach ny
I lost my MOJO b4 i did it, which sucked but i pushed threw, could of been the weather

as rx'd 10:40.83

11:34
F/5'4"/127 lbs

I think our 400 is a bit long - maybe 10 seconds or so per 400. We measured it with a bike computer and it's not very accurate.

F/39/120

12:12 as rx'd on treadmill

Finished with some thrusters and OHS.

15:54

Catch up day from yesterday..

CFWU x3

Yesterdays WOD
(HSPU/L-PU):11::59

Todays WOD
DJ :11::27
SaraD :20

Felt good. May have been able to run faster, but then again..

Get some, Go again!

15:40

19/m/170

as rx'd 11:28

As Rx'd
Jim 48/M/160 12:29
Mark 28/M/230 14:19

To the athletes at last weekend's VA Beach Cert:

You guys were fantastic. Everyone in the room laid it on the line at every "Go!" I was especially impressed at the level of humility and willingness to forgo score in favor of correct movement. Continue these practices in your individual gyms, and you'll go far.

Best,

Jon

11:20 at NAS Key West; saw two other naval aviators hitting the WOD.

What's the standard Crossfit Warm-up?

Not allowed to run so I sub'd rowing.

13:17

Yesterdays WOD
19:56
LPull ups continue to be a problem with my back.

#7

m/38/5'11"/222
as rx'd 14:00

27/m/181

As rx'd 12:00(pr)

first post on this site. 17:08 as rx'd for first WOD ever. My body is weak, but at least its not on the couch.

f/38/149/5'5"

15:43
used treadmill w/ 2% incline

14min.. roughly a 700m run, one lap around the block at my house... A2A squats, no med ball to assist with my squats.

july 13 wod completed in 15:30, with l-pullups only counting if my chest touched the bar. after competing in the 2008 games, it has been back to square one, as OPT says, just do the wods!