April 13, 2009

Monday 090413

Rest Day


Enlarge image

CrossFit Certification Seminars: CrossFit Marina and CrossFit South Brooklyn

"Isabel" by Josh Everett - video [wmv] [mov]

CrossFit Risk Retention Group

"Eyes Wide Open" - Belmont Club

Post thoughts to comments.

Posted by lauren at April 13, 2009 11:44 AM

Yesss. Huge relief. Feeling pretty beat up.

Comment #1 - Posted by: Namir 27/M/6'2"/205 at April 12, 2009 9:14 PM

For those of you who hate the community aspect and only want times and weights posted, this is a FRAT!!
For those of you who enjoy the community and like to see how it changes lives, this is for you:

I have been doing Crossfit for right at 1 year and I have loved/hated every single second. Truly every second does take on an entirely new meaning. I have learned to push myself physically and mentally higher than I ever dreamed I could. I look at working out now, not as a chore or just as a way to make myself look better, but as a tool to increase my longevity and make me a better functioning human being.

Here is a little snapshot of how my stats have changed:
When I started I weighed a one-year-of-marriage-bellied 175. I dropped down to 167 and increased back up to what I call a muscular 177(My wife likes my body. That’s all that matters.) But I did have a cool moment during the push jerks the other day at a YMCA. A huge muscular powerlifter looked at me and asked how much I weighed(thought I was gonna have to push another jerk) and after I told him, he said “Wow, that’s a pretty good weight for you on those push jerks. I’m impressed.” I put a little bug in his ear about Crossfit.
Back Squat: 285 to 355
Shoulder Press: 100 to 135
Deadlift: 295 to 385
Fran: 18:30s to 6:40
Helen: 17:37 to 9:56
Cindy: 8 to 15rds+5+4
Angie: 40:15 to 23:32
Karen: 12:30(15#ball) to 9:37(20#ball)
Mr. Joshua: 40:47 to 31:02
Nicole: 7rds61PU to 7rds77PU

I have truly enjoyed my first year and I look forward to many more. I still have a lot of work to do and a lot to improve. If anyone wants to donate money to my SendJoshToALevel1CertFund, that would be great. Thanks to all of those who have answered any of my questions in the past. Thanks to those who have livened up the conversation, even if I don’t agree with what you are saying. Thanks to all the regulars for your wisdom and funny comments(bingo, jakers, Herm, s’more, etc…). Thanks also to Coach Glassman for sticking to his guns in the face of opposition and providing the best fitness regimen I have ever found.

Alright, now back to your regularly scheduled programming. BIG hugs to everyone!!
Josh Harrison 25/m/5’11”/177

FRAT over!!

Comment #2 - Posted by: justaman - liberty sc at April 12, 2009 9:17 PM

Woke up very early (CET) so finally I have a chance for early post :)
Enjoy rest on Easter Monday!

Comment #3 - Posted by: jos at April 12, 2009 9:18 PM

Just got home from my mom's and thought I'd be missing out on the post, but it's a late one! Enjoy the rest day folks :) I gotta catch up on yesterday's later posts still in case i missed somethin!

Comment #4 - Posted by: Eric Gohl 22/5'10/162 at April 12, 2009 9:19 PM

Rest is always a great WOD!!

Comment #5 - Posted by: buzz at April 12, 2009 9:19 PM

Just finished the Ecuadorian Destroyer

KB swings, cleans and handstands are 10,9,8,7,6...to 1

Double unders, burpees and box jumps are
20,19,18,17...to 11

The order:
Kb swings 2 pood
Double unders
Cleans 135#
Handstand push-ups
Box jumps 24"

All DU's must be unbroken and KB overhead.

s'more - that was the toughest workout I have ever done. If anyone goes sub 30 for that they truly are an ELITE Crossfitter.

I am however way off that.


For my rest day I envisage 30 MU's for time.

Happy rest day people.......

Comment #6 - Posted by: Rookie - Crossfit Gold Coast at April 12, 2009 9:20 PM

Congratulations Patrick, great work knocking out the cert. See you back downrange soon...

Comment #7 - Posted by: Wayne - Combat Crossfit at April 12, 2009 9:20 PM

Josh everitt...ridiculous, what a star.

Comment #8 - Posted by: Nick at April 12, 2009 9:20 PM

SICK work Josh! Beast.

Comment #9 - Posted by: Nabil - CrossFit Sweat Shop - Walnut Creek,CA at April 12, 2009 9:21 PM

josh everett = HERO

Comment #10 - Posted by: derian at April 12, 2009 9:21 PM

josh everett hurts my feelings

Comment #11 - Posted by: Mike L Panther CrossFit at April 12, 2009 9:22 PM

Yep, no rest for me tomorrow, I took my rest day today so I could spend Easter with the family. Gonna make up the muscle-ups and maybe a little something extra on the side, even though I know I'll be paying for it come Tuesday! Happy Rest Day everyone!

Comment #12 - Posted by: Willy T at April 12, 2009 9:23 PM

Inspiring and Motivational. I have more than handful of "National Certifications", including CSCS and all of NASM, and I believe the method and philosophy behind CrossFit is by far the best. Thank You to the staff and host for this weekend.

Comment #13 - Posted by: Vince at April 12, 2009 9:23 PM

mind blowing work, Josh.

What does he say at the end?

Comment #14 - Posted by: David H at April 12, 2009 9:24 PM

Damnit Josh!!! I thought my time of 3:13 was good. Not even close. Your sick bro!!!

Comment #15 - Posted by: JP_ CROSSFIT SAN DIEGO at April 12, 2009 9:27 PM

WTF Josh, that was amazing. Sick sick sick!!!!

Comment #16 - Posted by: Wayne - Combat Crossfit at April 12, 2009 9:29 PM

Did Josh Everett just take a shot at Speal and the other crossfitters who wear headphones?!

Someone should hold a competition, so they can fight through their differences....oh wait...July 10-12, it's on hahahah. It's not even funny how excited I am just to watch the games.

Comment #17 - Posted by: Matt_in_Oz at April 12, 2009 9:35 PM

Josh Everett is a stud

Comment #18 - Posted by: Danny at April 12, 2009 9:35 PM

"How many people live in this house? What are all your names? Where does everyone work? How many cars do you have?"

Now THAT is what big government means. What makes people think it is going to work in Iraq but not in the US? We need to get out of that country and let it fix itself.

Comment #19 - Posted by: Slam at April 12, 2009 9:37 PM

Were those really 45's on the bar? I cannot believe what I just saw. Amazing work, Josh.

Comment #20 - Posted by: Justin at April 12, 2009 9:39 PM

Can anyone tell me if the prescribed weight for Isabel back in 2005'ish was 115 lbs? Not that it really matters but I thought when I first started CrossFit, Grace was 135 lbs. (and still is) and Isabel was lighter. Just curious.

Comment #21 - Posted by: Jonny Utah at April 12, 2009 9:42 PM

I just read that article and some of the comments. The guy talking about how bad writing starts in grade 3 is spot on. I always hated in school when teachers would give essays limits, such as "5 paragraphs" or 500 words. (That being said I didn't always like to write them/do any school work, but for this applies to the ones that I did do...) Why should students be punished for writing a really good essay in 4 paragraphs? Or heaven forbid, a student uses 6! Same things obviously applies to word length. Unless you're writing a haiku, there is no point in focusing on quantity over quality.

Comment #22 - Posted by: Matt_in_Oz at April 12, 2009 9:45 PM

Awesome Easter today, great WOD needed for Monday. My active rest will be a nice BFM at 0930 tomorrow. Yeah 7.5 g's Anyways, first cheat half day on the zone. Figured couldn't pass up an Easter Egg hunt with my daughter and not partake in the treats. So, I will see how I feel tomorrow with all that "carb loading". Thanks for always being there CrossFit FRAT! oh, by the way Josh is an amazing athlete and great human, a true inspiration.

"Good, Better, Best
Never rest until your Good
Is Better than your Best!" not sure who said it first but a nice little motto to have.

Comment #23 - Posted by: CHIMBO at April 12, 2009 9:46 PM

Just finished Ecuadorian Destroyer (comment #6)

58:28 DU's broken

Toughest workout i've had 2do so far... thanks 4the push Rookie ;)

30 MU's tomorrow for rest day Hooyah!!

Comment #24 - Posted by: Warren Riley at April 12, 2009 9:47 PM

Josh doesn't use music as the songs dont even get half way through before he has finished.

Awesome work on Isabel

Comment #25 - Posted by: Rookie - Crossfit Gold Coast at April 12, 2009 9:53 PM

incredible performance, Josh is amazing to watch, just finished my second WOD of the day, but he makes me want to do a third...truly inspiring stuff!


CrossFit All In

Comment #26 - Posted by: Mad Max at April 12, 2009 9:53 PM

Holy smokes Josh.

Comment #27 - Posted by: Go Blue Hens at April 12, 2009 10:00 PM

Josh, you are my hero brother! Great work!

Comment #28 - Posted by: Robb Wolf at April 12, 2009 10:01 PM

been away from the posts for a couple days....kinda been missin it.

how has everyone been???

not really a rest day for me tomorrow have to ref two soccer games, and it will probably be in the rain. Oh well, its still cardio!

Comment #29 - Posted by: Flash @ Southern Illinois University Carbondale at April 12, 2009 10:01 PM

"If you need music to motivate you, go find something else to do." -Josh Everett

That video is freaking motivating! Awesome work Josh.

Comment #30 - Posted by: Aaron Arehart at April 12, 2009 10:07 PM

***FRAT post***
May I start off saying that Josh Everett is f'in nuts and a natural born BAMF. I was actually cheering him on out loud during that video. Amazing

fat tony-
We both got to take on the muscle-ups for the first time yesterday at a play ground! How sweet is that? Hope you had as much fun as i did :)

Hope your shoulder feels better buddy. Rest up today and take care

Strong Lil Pony-
Congrats on your barrage of PRs yesterday! Kickin a$$ and takin names! That doctor CLEARLY didn't know who he was talking to lol.

Your should must be healing up like Wolverine man! Saw your squat and other WOD #s. I'm guessing you're cleared for activity again?? If so that's awesome!! Good to see Cookie tearin it up with ya too :)

That's some crazy awesome improvement my friend. Glad to have you hear and show us your gains and proven results from this amazing program and community, not to mention the hard work and dedication that went into it. Congrats!

The fact that s'more's Ecuadorian Destroyer took you that long scares me. Usually your times crush mine (like yesterdays). Which is precisely why i'm going to do it next cycle at some point lol. At least I'll have something to shoot for!
Your comment on Josh Everett and music cracked me up haha. He's probably that guy that changes the song in his car cd player every 20 seconds. Does anyone else know people like that???

Warren Riley-
Same goes for you as to the Ecuadorian Destroyer. Apparently i have my work cut out for me!

***END FRAT***

Comment #31 - Posted by: Eric Gohl 22/5'10/162 at April 12, 2009 10:08 PM

Thank the stars Josh represents Southern California.

Josh, you're my hero. God bless.

Comment #32 - Posted by: mike CFBX/CFI at April 12, 2009 10:11 PM

I just finished the Level 1 Cert at Crossfit Marina. Wow, what an inspirational weekend. How can you beat being taught how to do the snatch by Josh Everett and the Muscle-Up by Greg Amundson. I want to thank all of the trainers, and the hosts Denise and Steve at Crossfit Marina for an amazing weekend. All of the trainers were outstanding. They are not just experts at what they do, but they are great teachers as well. The group workouts were inspirational. To see so many dedicated people giving each workout maximum intensity was inspiring. I am tired and sore, but I feel great. Crossfit rocks.

Comment #33 - Posted by: Malcolm at April 12, 2009 10:16 PM

Anyone know what happened to the wods posted on the Navy SEAL website?

Comment #34 - Posted by: Alex at April 12, 2009 10:20 PM

Hey y'all, I wanted to thank you for posting the link to the Belmont Club article, I clicked through to Michael Totten's site and that is some amazing reading.

Also, I totally called this one.

Comment #35 - Posted by: Joe C. at April 12, 2009 10:20 PM

Bit tired of big powers messing up their 'little' wars and saying 00UPS after few years.

Vietnam, Afghanistan, Iraq, Afghanistan again... France, Russia, States. Seams nobody learns from the past. Iraq is messed up, reason to be decided (weapons of mass destruction? if that was a reason, North Korea should be invaded years ago) and you'd like to pull up now and let it fix by itself? That was a good idea.. before the invasion.

Comment #36 - Posted by: dom at April 12, 2009 10:23 PM

Nice work Josh - always reliable for a good performance and a few brief words of wisdom.

But I expect sub 60 sec when you're here. Our bars spin better.

Comment #37 - Posted by: Greg Everett - Catalyst Athletics / Performance Menu at April 12, 2009 10:38 PM

"Anyone know what happened to the wods posted on the Navy SEAL website?"

I still see it at http://navyseals.com/node/326 (WFS)
"Curtis P's" = ouch.

Comment #38 - Posted by: Carl in Gig Harbor at April 12, 2009 10:40 PM

Josh Everett...HOLY S@#T!

Comment #39 - Posted by: Brian--CrossFit Ramstein at April 12, 2009 10:49 PM

Between the amazing, inspiring video (it's amazing just how tough the top crossfitters really are) and #2 justaman's inspiring post, I thought I'd share my 6 month story. I can't believe I've already been doing crossfit for so long, wow. Based on justaman's stats, I think I came to crossfit a lot more de-conditioned than him, but here we go:

Helen: jumping pullups, 13:53 --> 11:07 as rx'd
5k run: I'd never run that far and wasn't sure I could --> 23:55
Deadlift: roughly 245 with awful form --> 325 with improving form
Front squat: what's that? --> 185lb (BW)

And of course the list goes on and on. I still have the deer-in-the-headlights terror when I hear "3,2,1, Go", but I've found that I can push through a lot more than I thought I could. There are lots of things which I can't do yet, but for a geek with no athletic background in anything, I'm amazed at the changes in 6 months. I believe in the system, I really do.

Comment #40 - Posted by: Ryan Smith at April 12, 2009 10:49 PM

Josh Everett is PHENOMENAL

Comment #41 - Posted by: Chad 25/5'9"/155 at April 12, 2009 11:15 PM

Sweet Jesus, Josh, that was sick.

Comment #42 - Posted by: gaucoin at April 12, 2009 11:16 PM

freaking awesome!! Nice Josh.
What is he saying in the end? ______ let's go.

Comment #43 - Posted by: SitkaRS709 at April 12, 2009 11:21 PM

That was one of the most impressive feats of athleticism that i have ever seen.... i will never.... ever be able to do that.. effing amazing....

Now Josh i challenge you to 100 double-unders for time followed by a game of badminton and then some volleyball. Then we will see who needs music to workout!!

Seriously its on...

Comment #44 - Posted by: Pat Barber at April 12, 2009 11:21 PM

He's calling MAX MORMONT out!

Comment #45 - Posted by: Gillian at April 12, 2009 11:30 PM

That's just far past inspiring...That makes me want to quit CrossFit and crawl in a hole with my tail between my legs. WTF...I can't beleive what I just saw.

The most amazing part was when you were done you looked like you could have picked up the bar for another 30 no problem.

Comment #46 - Posted by: Austin@Unlimited at April 12, 2009 11:30 PM


'Max Mormont'

Comment #47 - Posted by: Rookie - Crossfit Gold Coast at April 12, 2009 11:30 PM

Woo-hoo, second from the right in the back row, top photo (Huntington Beach). Shirtless Jew with the beard.

Andy Stumpf, Greg Amundson, Rachel Medina, Rory, Jimmy, Josh Everett, and of course Steve and Denise, not to mention all 58 other students: thank you, thank you so much for everything. Thanks for putting up with all my damned questions, for pushing me on the workouts, for helping me forget how tired I was.

If I live to be 100 (and with the help of CrossFit, I intend to) I will never, ever forget the moment when Greg Amundson looked me right in the eye and said, in a very carrying voice "Jacob!! Will you stand up for me please?" I didn't say anything, but to myself I was thinking "Yes! I will do anything you want me to, Greg!" I couldn't have been more star-struck if God himself had asked me to stand up. I was amazed with how modest and approachable all the superstars were, not to mention how knowledgeable. Going to cut this post short before I write a novel. Thank you again, everyone. See you at the Games!

Hah, I think that mighta been me saying "Holy s#!t" at the end of "Isabel"...

Comment #48 - Posted by: Jake B at April 12, 2009 11:39 PM

Starting CrossfitFootball today. I'm going to give it a shot for 8-12 weeks and see how it goes. I got interested in it after reading the Crossfit Strength Bias article.

I've been working the main page WOD along with Starting Strength and it is sometimes difficult to manage the programming together. CFF looks like a good mix.

Comment #49 - Posted by: Bob in Kabul 44/6'3"/203/CFT 885 at April 13, 2009 1:57 AM

No rest for the Weary... Blisters and all, still managed to swim 1,000 meters for a time of 29 min.
Semper FI

Comment #50 - Posted by: Tommy at April 13, 2009 2:09 AM

I've been doing crossfit for a while and was looking to step it up and finally pick up some rings...

after doing a little research it seems like Rogue and Elite were two of the better brands too choose from... can anyone give me any advice? I want to spend my money wisely especially in these rough time!

Comment #51 - Posted by: Jason at April 13, 2009 2:10 AM

Doing what Josh did with just a PVC pipe would actually be quite impressive. Roll on the CF Games!

Comment #52 - Posted by: J1 at April 13, 2009 2:15 AM


Comment #53 - Posted by: RobW at April 13, 2009 2:32 AM

Just attended the Level I cert at CF South Brooklyn. My honest assessment is that it was the most fun I have had with my clothes on and my dignity intact.

The coaching was amazing, Pat Sherwood, Nicole Carroll, Heather Keenan, John Gilson, EC Synkowski, Rob Miller and Adrian Bozman were incredible coaches, the did everything exactly right.

The hosts were brilliant. South Brooklyn is a beautiful box.

But the other attendees were the best part. Imagine being 280 lbs doing Fran rx'd for the first time (9:50) and having 25 people you don't know screaming their heads off for you. Yeah, it was that powerful. Thanks to CrossFit, thanks to the coaches, thanks to the CrossFitters that were there.

Comment #54 - Posted by: Victor 33/6'4"/280 at April 13, 2009 2:37 AM

CROSSFIT MARINA RULES!!!!!! After completing the level 1 cert this weekend, I feel an enormous amount of pride. As hard as it was at times and as sore as I am right now, I wouldn't change a thing. I am motivated to improve myself and can't wait to begin coaching others with my new found knowledge. Thanks to our hosts and the amazing group of trainers. I was so impressed with their passion, expertise, and athletic ability. What struck and amazed me the most though, was how humble they all were. They were kind, supportive, and encouraging. Thanks again for all you do and for helping to make me a better man.

Comment #55 - Posted by: AP at April 13, 2009 2:59 AM

God, I felt every second of Josh Everett doing Isabel.

Comment #56 - Posted by: Patrick at April 13, 2009 3:18 AM

No one will beat Josh this year. No one.

Comment #57 - Posted by: Benjamin at April 13, 2009 3:21 AM

Sick "Isabel" Josh Everett
Blew my 2:03 out the water
And you were hardly gasping for air at the end, I was laid out on the floor

Comment #58 - Posted by: Josh at April 13, 2009 4:37 AM

Ok, I feel compelled to calculate Josh's power output. Let's assume he was lifting the weight 6 feet from floor to overhead. 135 * 6 * 30 / (71 / 60) ~= 20,500 foot-pounds / minute.

That is 0.62 horsepower, or 463 watts!

Comment #59 - Posted by: MB at April 13, 2009 4:39 AM



Comment #60 - Posted by: JoeCam 34/M/184 at April 13, 2009 5:04 AM

Played the Blood pressure game this weekend with Father-in-laws automatic BP Cuff. I won 111/70 with a resting heart rate of 70 at 270lbs... Last year BP was more like 140/80...
Thanks Crossfit!

Comment #61 - Posted by: Roden at April 13, 2009 5:16 AM

holy smokes. awesome, josh.

Comment #62 - Posted by: ec at April 13, 2009 5:23 AM

Wow, Josh!

Comment #63 - Posted by: bingo at April 13, 2009 5:26 AM

A big Semper Fi to the SEAL team that saved Capt Phillips yesterday. Proud of you, Very proud. Hope our govenrment sees what happens when you let your highly trained and highly motivated military function as they are designed to.

Comment #64 - Posted by: Chesty pullup at April 13, 2009 5:36 AM

Impressive video! Here is some information I would be interested in. Wonder what his heart rate was at lift 30. He seemed like he was winded but not spent once he finished.

At the end of some of the WODs, Fran for example, I have an HR of up to 190. I'm not going to lie. It's tough on me.

It would be interesting to track and measure not only WOD times but also HR for that WOD as well as age of the person doing the WOD.

Comment #65 - Posted by: Mike Watson at April 13, 2009 5:45 AM

Did he have any weight on that thing? Looked like he was dealing with a dowel. Damn.

Comment #66 - Posted by: Marie_CFATL at April 13, 2009 5:51 AM


Task Priority FGB

3 Rounds of: (Each round followed by 1 minute rest.)

20 Wall Balls 20lb
20 SDHP 75lb
20 Box Jumps 20"
20 Push Press 75lb
20 Calories Row

1. 2:46
2. 3:23
3. 4:09

Total: 10:18 Rx'd

Comment #67 - Posted by: JacobSZ at April 13, 2009 6:01 AM

Another "Frat" post. Yawn.... (skip)

Awesome Josh Everett video!

Comment #68 - Posted by: Chat is boring at April 13, 2009 6:08 AM

amazing isabel! great advantage to be able to do them consecutively. hurts my shoulder to hang on to the bar in the snatch grip at that weight. have to do all singles.

and on a different note: 3 shots, 3 kills. nice work SEALs.

Comment #69 - Posted by: ken c at April 13, 2009 6:11 AM

I was in a parking lot yesterday and some guy and his girlfriend drove by, stopped and backed up so he could ask me if I did P90X.

Comment #70 - Posted by: Q at April 13, 2009 6:16 AM

josh everett..awesome performance as always.

if you don't have plans to make it out to the games as either a participant or spectator this year, you need to get your head checked. it's going to be off the charts intense that words won't be able to describe!

Comment #71 - Posted by: kris kepler at April 13, 2009 6:19 AM

I'm doing CrossfitFootball for an 8-12 week trial.

My first day today was warmup lifts then:

Strength WOD: Amateur
Front Squat 185x5x3
Push Press 135x5x3

10 minute rest, then "#88"
8 rounds for time of:

110 yard sprint
8 x 2 pood kb swings
5 pull ups


More like 110 meters and used a 75# dumbbell. This really sucked (but in a good way).

Comment #72 - Posted by: Bob in Kabul 44/6'3"/203/CFT 885 at April 13, 2009 6:30 AM

hey do you all remember that that CrossFit by overload "evolution" filfest video?

can anyone tell me the name of that metllica song that starts with the operatic type singing?


Comment #73 - Posted by: Tommy CrossFit Feel Good at April 13, 2009 6:34 AM

Back from Level 1 Cert at South Brooklyn. What a great time. It was a mix of pride and satisfaction in being a CF'er, and humbling to see how much I didn't know and how much more I have to learn. Coaches were phenomenal, sincere and helpful. Program was interesting and varied, a good mix of classroom and practical.
I met pukie after Fran, and got my first muscle up thanks to Rob and Heather.
All in all it met or exceeded my expectations in every regard.

Comment #74 - Posted by: Eric 45 yo M 5'9" 178 at April 13, 2009 6:37 AM

#73: The Ecstasy of Gold - Ennio Morricone from the good the bad n the ugly soundtrack. Metallica/SFS version from S&M is sick right? You can also find it in Jay-Z's The Blueprint 2 and various commercials and video games. Idk who did the electric version in the video.

/Phew sorry geeked out a little.

Comment #75 - Posted by: Go Blue Hens at April 13, 2009 6:45 AM

those snatches are too dirty for my liking. imo terrible form

Comment #76 - Posted by: phil at April 13, 2009 6:52 AM

It's the kids-back-to-school/clean house wod for me today. Chest is SORE from yesterday
Pony - Nice work yesterday!!!! woo-hoo!
#2justaman- AWESOME to see your progress over a year. tks for sharing. I need a SendASingleMomOf3ToTheLevel1Cert fund!!! Maybe we could have an online telethon lol! S'more - how's your shoulder? Hugs all around to the usual suspects.

Comment #77 - Posted by: Cookie at April 13, 2009 6:59 AM

Josh has nothing on my rest days

Comment #78 - Posted by: nathan m/29/5'9"/165lbs at April 13, 2009 7:03 AM

The question, it seems to me, is how you get the circulation--and resulting dollars--of a traditional newspaper, but decentralize the editorial management so that you don't get fare that is dumbed down.

Couple initial observations: most people LIKE dumbed down. It takes work to think. Most people seem to like to develop (inherit?) a worldview, then choose media sources which periodically top off their ideological gas tanks. If you are conservative, you can find ample support on the internet. If you are a leftist, you can find it nearly anywhere.

But what about the middle? What about the in-depth, non-predigested material? What is the market for this? It's an interesting question.

One thought I have is that perhaps we could make contributions to people like Totten tax deductible. We have a public interest in accurate information, and the fact that less credible people might use the same source of funding does not decrease the potential benefits. In point of fact, cartoonists (sloganeers) would likely find it harder to make a go of it, since we already have that in the newspapers.

A deeper question is how we improve our public dialogue in general, and access to accurate information.

My personal feeling is that most papers would be more useful if they only came out once a week, but covered some particular issue IN DEPTH, so that forever after the context of the situation was clearly framed for people, so that the daily trivia that fills most papers could be properly contextualized.

The single greatest failing, in my view, of our current media--on all parts of the ideological spectrum--is the failure to provide overarching context for whatever the issue is. You get sound bites from both sides (hopefully) and some editorial comment, but rarely an in depth analysis.

For example, the Clinton years are almost never included with respect to the Iraq War. Hillary's comments are never appended and compared to those of Bush. The bipartisan nature of the consensus is never mentioned. We don't include the nature of our relations with the Iranians, why we took Mossadegh out, and why the Shah was overthrown, and what the consequences were. We get, instead, slogans, and bullet points that serve only to reinforce the simplistic nature of the common understandings.

At the end of the day, media purveyors provide what the market demands. The most direct path to improvement, therefore, would be somehow to encourage people to demand more. How that could be done, I don't know.

Comment #79 - Posted by: Barry Cooper at April 13, 2009 7:28 AM

Josh Everett performance = SICK!

Well done.

Comment #80 - Posted by: Bob in Kabul 44/6'3"/203/CFT 885 at April 13, 2009 7:40 AM

Josh Everett .. Wow.

"If you need music to motivate you, go find soemthing else to do."

For me music is a distraction in a workout. Come "game day" I probably won't have gloves, wrist straps, or a belt. Why would I think I'd have music? (But I will say if I want constantly varied I should train with music sometimes.. and then change the music type as well.)

Do I judge other people for listening to music, heck no. I do judge if your on a treadmill going 1.6 m/hr so you can watch the TV.

Comment #81 - Posted by: penty at April 13, 2009 7:46 AM

Amazing video... that guy keeps amazing me heh.

Seems like he should be using more weight though.

Comment #82 - Posted by: rhnewman at April 13, 2009 7:50 AM

thanks for the kind words everyone
One thing i want to make clear is by no means was i taking a shot at Chris Spealler in regards to the music comment. I have the utmost respect and admiration for Speal as both an athlete & person.

Comment #83 - Posted by: josh everett at April 13, 2009 7:52 AM

More Josh Everett videos!

Comment #84 - Posted by: Tamara at April 13, 2009 7:59 AM

josh- that was amazing. wow great work!

Comment #85 - Posted by: nadia shatila at April 13, 2009 8:02 AM

That was absolutely incredible! I think you can go sub-60 though... ;-)

I can't wait for the Games this year!!! See you all in Aromas!!!

CrossFit Barbarian Fitness

Comment #86 - Posted by: Alex Europa at April 13, 2009 8:05 AM

What an awesome display in the video from Mr. Everett!

I have a question for those of us who are not in the stratospheric elite category of fitness of women and men like Mr. Everett, and who use music to block out what is happening around you at your globo gym.

What does everyone listen to when they work out?

For the longest time I have had hard rock and metal on as my playlist, but it seems to be more of a distraction then a tool to block out the people who view the weight room as a social den instead of a fitness floor.

Curious to hear what everyone else does, or find out that my workout partner and I are the only two CF'ers who listen to music!

Comment #87 - Posted by: Flower Chalk Bag M/24/185/67" at April 13, 2009 8:06 AM

I love the Telethon idea Cookie!!
Let's do it!

Comment #88 - Posted by: justaman - liberty sc at April 13, 2009 8:06 AM

Was shown this, this morning. This is a level of fitness that is truly historic! I can only imaging that while these guys may have thought our CF tools a little silly, they would certainly have shared our respect for the need for functional fitness! Well worth worth the entire watch. http://video.google.com/videosearch?q=Captain%20Irving%20Johnson%2C&oe=utf-8&rls=org.mozilla:en-US:official&client=firefox-a&um=1&ie=UTF-8&sa=N&hl=en&tab=wv#

Hans Anderson, CrossFit Omega

Comment #89 - Posted by: hans at April 13, 2009 8:22 AM

OOPS that was the wrong link. Here's the right one.

Comment #90 - Posted by: hans at April 13, 2009 8:24 AM

Josh, that was smoking man. Great job!

Comment #91 - Posted by: Brent Maier at April 13, 2009 8:34 AM

Although I respect/admire Josh's performance, I can't agree with the style. There was a lot of pressing going on in the finish. Even in a power snatch, the catch should have legs bent and arms straight and locked with the weight fully overhead.

I know that he knows how to snatch properly. Now, do Isabel with strict form and post the time!

Comment #92 - Posted by: Greg in AK at April 13, 2009 8:34 AM

#92 Greg - In a muscle snatch, you press the bar the rest of the way as it passes the shoulders.

I'm astounded that he could keep muscle snatching like that, the first 20 were rock solid. The last few were ugly, but that's expected as you grind the last few reps when you're fatigued.

I can't wait to see Max Mormont do this.

Comment #93 - Posted by: MaxG at April 13, 2009 8:49 AM

Watched the video, and have to say it reminded me of the first Highland Games I watched. As they did weight over bar, I watched them do 15', 16', 17', and the final winning height was 17'6", with the winner--a guy I hadn't heard of named Wout Zylstra--trying and barely missing 18'.

Piece of cake, I thought to myself. It looks so easy. Then I actually picked up the 56 lb. "widowmaker", and realized what I had actually was seen was athletic virtuosity of a very high level. Zylstra, it turned out, was the world record holder in that event.

Likewise, Josh made that look so easy, that someone who has never actually DONE Isabel could be forgiven for thinking it wasn't that hard. Me, I'm impressed as hell.

I didn't see any pressing, and the leg bend is only to make it easier to receive the weight. It isn't necessary. If you watch, you WILL see a solid second pull on every rep.

I will never understand why people get so nit picky about stuff like that. Quite obviously, none of those casting stones are even REMOTELY close to being able to do what Josh did, even with whatever miniscule form deviations might come out in a slow motion/stop motion analysis.

If we consider that he is the only person to finish in the Top Three in the first two games, he has credible claim to being the best overall CrossFitter. Certainly, he is ONE of the best, and I can't understand why greatly lesser athletes than him should find cause to diminish his accomplishment.

Is it sour grapes?

Comment #94 - Posted by: Barry Cooper at April 13, 2009 8:58 AM

Everett.... YOU ARE AN ANIMAL.... Going down to the Dirty South Qualifiers in a few days and need to qualify so I can come to Cali and witness you and all the other world class fire breathers in action... Amazing...

Good work,

Comment #95 - Posted by: NewnanJustin_M_5'9"_163_29 at April 13, 2009 9:03 AM

haha i'm glad today is a rest day. Woke up with the biggest workout hangover after doing the 120 pu 60 ring dips last night.

Comment #96 - Posted by: John23/5'7/170# at April 13, 2009 9:19 AM

Just finished the Rookie's Ecuadorian Destroyer (see #6)

Kb swings 25#
Double unders
Cleans 45#
Handstand push-ups (assisted with feet hooked over bar)
Box jumps 24"

All DU's unbroken, but really scaled kb's and cleans.
burpees nearly killed me, but I did them all.



Comment #97 - Posted by: Judi at April 13, 2009 9:52 AM

9 mile run at a 7:15-7:30 pace

Made up a WOD for a few guys at work who didn't believe they could become a useless lump of flesh in 15 minutes or less via CF

"The Nay-sayer"
3 Rounds of 20
95# Thrusters
35# KB Swing (Full ROM overhead)

Fantastic! My time as RX'd 13:00 minutes. After the first round, I had to break the thrusters into tiny pieces after that lol

No one else was able complete it as RX'd. They were lumpy piles of goo and the slowest guy was right at 19 minutes

Comment #98 - Posted by: peyton knippel at April 13, 2009 10:35 AM

Josh Everett makes me feel like a pretty little girl.

Comment #99 - Posted by: Maximus @ CF East Bay at April 13, 2009 10:37 AM

Greg in AK #92.

You must be kidding me. This is all about power output and minute form variations at this level of intensity are to be expected. Why don't YOU post your Isabel video with strict form before criticizing this amazing performance. I would like to see what you can do.

Comment #100 - Posted by: Maximus @ CF East Bay at April 13, 2009 10:54 AM

Josh Everett you are HOT. And strong. And based on your reaction to your smokin fast time, I bet you're a really good guy, too.

Comment #101 - Posted by: CL at April 13, 2009 11:01 AM

Ohhhh, Ma-ax? Did you hear that? Josh has thrown it down, Mad Max. Let's see it, big boy.

Josh E - Righteous work, as always. Taunting Max = poking a skunk with a short stick.

I''ll check article later.

Comment #102 - Posted by: Dale_Saran at April 13, 2009 11:06 AM

In response to #76 (phil)

"those snatches are too dirty for my liking. imo terrible form"

I usually try to be more politically correct but I see no point this time. If that's your response after watching this video then you're a moron.

The object of Isabel is to raise the weight overhead in one motion (a snatch) 30 times as fast as possible. The object is not to perform 30 snatches with perfect form which Josh could also do with ease. When considering the "real world" functionality of the snatch, why would drop back down to a full squat position before standing back up if the weight doesn't necessitate it?

Comment #103 - Posted by: Jonny Utah at April 13, 2009 11:06 AM

Attended the level 1 cert at Crossfit Marina this weekend and wow... I'm only sad it's already over! A huge thanks to the hosts, Steve and Denise, as well as all the awesome trainers. I'm sure CFHQ knows what a great crew they have on their hands, but I was very impressed by how this group was such a well-polished machine the whole weekend.

Andy, Josh, Greg, Rachel, Jimi and Rory thanks so much for the coaching, encouragement and pointers this weekend! I have to agree with Jacob (#48 above) that Greg has ridiculous command presence. You'd have to be dead not to be motivated when these guys (and gal) are around. The best part is that despite all the videos/articles/etc., not a single ego was to be found. My fellow students were just like everyone I've seen in the Crossfit community thus far, all great people with tons of positive energy. I look forward to seeing you again either this coming weekend or July in Aromas.

If you're on the fence about going for your Level 1, my advice is JUST DO IT. You won't be disappointed!

Comment #104 - Posted by: Marcus H at April 13, 2009 11:07 AM

I saw some Ecuadorian destroyer times that make us happy we are proud of that evil creation Rookie, Warren Riley and Judi thanks so much for try it Carlox and s'more give you guys ygr thanks and big hugs

Please we invite everyone every crossfitter to try it...

and to the ELITE CROSSFITTERS!!! I challenge you tough guys yo beat the 25-30 minutes time limit

Big hugs FRAT RULES!!!

Comment #105 - Posted by: s'more at April 13, 2009 11:09 AM

Josh......that peformance was amazing.
Hell of a job!

Comment #106 - Posted by: Pat Sherwood at April 13, 2009 11:22 AM

What a performance, Josh. You made that look like the weight was 2 marshmallows on a long toothpick. WOW!

Comment #107 - Posted by: Rob Corson at April 13, 2009 11:56 AM

I <3 Josh :-)

Comment #108 - Posted by: Karin (34, 5'3",137) at April 13, 2009 11:59 AM

Suppose I didn't want to make rings... can anyone out there recommend a pair of rings... I was thinking between Rogue and Elite?


Comment #109 - Posted by: Jason at April 13, 2009 12:02 PM

Just finished my Level 1 certification at CrossFit Marina and it was truly outstanding. The trainers were excellent presenters, CrossFit Marina was a spectacular host, and I walked away more inspired than ever. Thanks to Andy, Jimi, Rachel, Rory, Josh and Greg! You guys rule.

Gina from CrossFit Long Beach

Comment #110 - Posted by: GinaC at April 13, 2009 12:21 PM

Went for a row today. Trying to nurse my back into health before the trials. Me and my stupid timing with injuries.

Comment #111 - Posted by: Toby M/31/6'6"/211 at April 13, 2009 12:41 PM

Yet another amazing display of strength by Josh "Mancrush" Everett.

Comment #112 - Posted by: Playoff Beard at April 13, 2009 12:44 PM

WOW! I would have put the over under at 20 posts for someone complaining about the form. I must be losing my touch b/c it took over 70 posts before we saw a full blown whiner.

Very Impressive.

And I don't need the music to motivate me. I need it to entertain me while I build up steam do pull the next rep.

Every Minute Counts

Comment #113 - Posted by: jakers at April 13, 2009 12:45 PM

#2 Justaman:

Great work man, keep it up!

Comment #114 - Posted by: Playoff Beard at April 13, 2009 12:54 PM

I know that there are many Military sharpshooters that CrossFit. So if any read this post I would thank you for what you do. From all of us here in Vermont thank you for letting one of our own come home to the Green Mountains. I am sure Capt. Richard Phillips thanks you too. - Greg

Comment #115 - Posted by: Greg Hammond at April 13, 2009 12:55 PM

#109 Jason, I have both and both are great. The one thing I have noticed with our Rogue rings is some of our larger crossfitters have managed to stretch the webbing. I have had no issues with the elite rings yet.

I am not knocking the rogue product, they still work, just a little stretched.

Comment #116 - Posted by: Wayne - Combat Crossfit at April 13, 2009 1:50 PM

The Level 1 Cert in South Brooklyn was terrific. It was my second Level 1, and although I'll never forget my first, this one was extra special. A big THANK YOU to all the coaches who were just awesome and who made the experience even more fun and enlightening than I could have hoped for. To Rob - I will get that muscle-up!!! Thanks for your help and thanks for the great talks. Truly a pleasure.

Victor (comment #54) - You kept me and Krista giggling like school-girls all weekend. Glad to have met you my friend, and I hope our paths cross again some day. Congratulations on the Fran PR and keep up the strong work. Much respect.

And Finally, a love letter to CF South Brooklyn - After this weekend, I officially have a mad crush on you. Your box and all its residents were full of love and I was feeling it from the moment I walked up those stairs. Charmel, Dan, Jacinto, Dave, et al... I can't thank you enough for your hospitality and kindness. It was hard to leave but I hope to visit you again some day. Until then your site just moved to the top of my little black bookmark list.

Comment #117 - Posted by: Jeanette - CF Moncton at April 13, 2009 1:51 PM

Attended the level 1 cert at Marina this weekend. As Greg might say, it was Awesome! Thank you Andy, Josh, Greg, Rachel, Jimi and Rory for an incredible experience. I wish we would have had a full week. It was well worth five times the cost. If you haven't been to one yet, do yourself a favor and go.

Comment #118 - Posted by: ChadC at April 13, 2009 2:07 PM

#90 very cool video

Comment #119 - Posted by: its ryan not ryan at April 13, 2009 2:18 PM

24 hours

as rxd

Comment #120 - Posted by: Pete - Decatur, GA at April 13, 2009 2:32 PM

30 muscle-ups progressions (Jeff Tucker's) for time


Comment #121 - Posted by: mncross at April 13, 2009 2:34 PM

Well just got my affiliate approved and on main site. Totally freeking awesome. Started doing the zone religiously and am down 15 pounds in 3 weeks, if you are skeptical of the zone, just try it. You will not be dissapointed. Everett is a monster. Just tried Isabelle myself, and in no way was I remotely close to his time. It took me 5:12. Got a ways to go in the olympic lifts. I second J Utah's comment, Everett has no need to squat under the bar, he has enough hip power to whip it all the way overhead. That is just incredible for anyone, especially someone his size.

Comment #122 - Posted by: Justin W. at April 13, 2009 2:55 PM

I am halfway through a 12 hour shift at the ER on my rest day... Yuck.

Gotta pay the bills....

Comment #123 - Posted by: Adam B at April 13, 2009 3:09 PM

Nice work Josh!

Comment #124 - Posted by: Greg/M2 at April 13, 2009 3:11 PM

to johnny (#103)

His split snatch at the beginning looks great.
Speaking as a novice, please educate me if I'm misunderstanding the movement. But, in viewing Josh's performance during Isabel I fail to see some key points that are important for me when I snatch. Balance, explosiveness from the lower body, and movement of the bar look compromised after about 10 reps.
You mention the "real world" application of the snatch. I think that's the point I'm trying to make. I don't think you can take an exercise like the snatch and try to make into something functional.
this is a snatch. http://www.youtube.com/watch?v=9nc4DpIzns8&feature=player_embedded

Comment #125 - Posted by: phil at April 13, 2009 3:31 PM

Hey folks, does anyone know the point of contact for sending in interesting photos for potential posting on the main site?

Comment #126 - Posted by: Ricky C. 28/m/5'10"/185 at April 13, 2009 4:10 PM

I did the CF Football WOD today
Thruster 3/3/2/2/1/1 155/155/165/165/175/185

8 rounds
110 yds run (subbed 20 double unders)
8 2 pud KB swings
5 pullups (made them L pullups)

I did this workout at my globo.
Toward the end of my workout a guy came up to me as i was finishing my 7th moving into my 8th round. I figured he was going to interrupt me and give me grief for doing swings overhead. Much to my surprise he waited until I finished my last round then asked "Is that the football WOD" I was pumped to find someone else in my globo who was a crossfitter. Apparently he and a buddy (who is a retired marine) have been CFing at that globo for a month or two now, but had been coming in the mornings.

how cool is that

Comment #127 - Posted by: Mike Morgan at April 13, 2009 4:20 PM

Made up the squat portion of CFT from Friday... only got up to 155#- just wasn't feelin' well and didn't attempt anything higher. That brings my CFT to 495#, which is actually a pr by 10# for me. Gotta get that squat # up!!!

Then, made up the row, burpee, run wod from Sat:
as rx'd, 19:33. Runs on treadmill. Did my burpees right behind the t.m. and some dude actually stepped over me during my last set of burpees to hop on my t.m. If I had been able to speak at that time I would've let him have it!! Had to move, finish my burpees and get on another t.m. Go figure there were several other UNOCCUPIED treadmills.....!

Comment #128 - Posted by: Raine at April 13, 2009 4:27 PM

#75 Go Blue Hens

Cheers mate. Very informative.

Comment #129 - Posted by: Tommy CrossFit Feel Good at April 13, 2009 4:31 PM

Blue Hens I just downloaded all those songs cool1

Comment #130 - Posted by: Tommy CrossFit Feel Good at April 13, 2009 4:35 PM

Took Sunday off due to Easter and no access to gym...

120 jumping/kipping pullups
120 bench dips


Awesome workout!

Comment #131 - Posted by: Molly S.--22/5'9"/165 at April 13, 2009 4:35 PM

Did Fran with 75# Thrusters...killed me!

Worked HSPU, deep pushups and dips. My arms/shoulders are DONE for the day! Nice snatch baby, I have a 118# one just begging to be done;)

Comment #132 - Posted by: Julie Ditzend F31/118/5'0" at April 13, 2009 4:52 PM

Resting from Oly Lift Cert at Spark in Edmonton, AB. Coach B and the gang were absolutely amazing. The cert was a wonderful experience and the atmosphere was fantastic. Thanks to coach and his crew, Kim, the box owner and his staff for putting on an amazing cert.
Now, to rest the legs and go hard tomorrow.

Comment #133 - Posted by: D Dwyer at April 13, 2009 4:53 PM

Just want to say I had such a great time at the Level 1 cert. Crossfit South Brooklyn is my home box and David Osorio has fostered the best little community that I thought I could ever be a part of. Hanging with my fellow SBK/NYC crossfitters while getting to meet other cool folks from around the world like Jeanette, Big Vic, Eric, Leo, Kevin, Israel, Stephen, Pat and so many others that would so easily fit right in with us at South Brooklyn was a joy. Add to that the tremendous teaching that Pat, Adrian, Heather, Rob, Eva Clare, Nicole and Jon provided and it summed up to an unforgettable weekend. Gotta give thanks to the Glassmans for their inventiveness and perserverance. I am proud to be part of this great community. And thanks for that first muscle up!

Comment #134 - Posted by: Charmel at April 13, 2009 4:57 PM

phil #126

if i'm not mistaken, isabel is floor to overhead anyway possible, like grace. they say this at the beginning of the video. they explain that he can use whatever snatch form he wishes (power, squat, split). now im not a pro at olympic lifts, but your knocks on his form seem to be very minor. anytime you go at a workout with the intensity that josh does in isabel, you will have some form degredation. if you don't break form at all, then you aren't going hard enough. at the same time, you don't want to sacrifice too much form. i believe that josh's performance is a perfect example of the balance of intensity and form.

amazing performance josh.

Comment #135 - Posted by: jake howard at April 13, 2009 5:05 PM

# 64....that is right! Seals doing their job and dang good at it! Josh is the man...even he does not win, he is still man.

Comment #136 - Posted by: SSgt B USMC Miramar at April 13, 2009 5:10 PM

did Navy seals wod today, in honor of the pirates that got capped by our wonderful frogmen. Dont f**k with the navy.

Many people would sooner die than think; in fact, they do so.
Bertrand Russell

Comment #137 - Posted by: Spicoli loves Mr Hand at April 13, 2009 5:32 PM

21 burpees, 50 sumo deadlift rows with db's, 400meters on eliptical
27 minutes

Comment #138 - Posted by: Danny Struck at April 13, 2009 5:54 PM

Josh, friggin' beautiful to watch. Paul

Comment #139 - Posted by: Apolloswabbie 6'2" 210 45 yoa at April 13, 2009 7:06 PM

tabata deadlifts @ 225#
80 reps

worked on hspu's

Comment #140 - Posted by: Captain Crunch at April 13, 2009 7:36 PM

I had a blast at the level 1 cert this weekend! The instructors knew their stuff inside and out, and the value of having them demonstrate "what right looks like" before, during, and after the training was immeasurable. I learned alot about my weaknesses, and most importantly I know what I need to do to fix them. I'm excited to get back in the gym and I hope that I can share what I learned with my fellow Crossfitters back at home. Thanks for a great weekend at a great venue. CrossFit Brooklyn is badass!

Comment #141 - Posted by: Lee F at April 13, 2009 7:42 PM

Did CFT today

BS 295 pr by 20lbs
SP 160 pr by 5lbs
DL 405 failed all three times. previous pr


still intermediate.....for now.

Comment #142 - Posted by: Scott@ McGhee Tyson ANGB at April 13, 2009 7:57 PM

Thank you Crossfit Marina!!! What a great weekend. It cannot be overstated how much respect I have for the crew that ran the Cert.
1. Andy Stumpf, master of ceremonies--unflappable and impressively generous, even when the room gets a little frustrating.
2. Greg Amundson inspired like 5 guys and one girl to get their first muscle up.
3. Josh Everette teaching the snatch!!
4. Rory doing the trainer workout at lunch. A lot of pressure on that last muscle up!! Inspiring.
5. Rachel going Kobra Kai on us while teaching the med-ball clean--thank you sensei!
6. Jimmy challenging us with diet, kipping and Tim McGraw. Awesome.

Thank you so much to Steve and Denise, who individually spent time passionately answering my questions about barbells and pullup bars AFTER a long weekend for them.

These are the kind of people you are hoping your instructors and hosts will be like.

We had a blast.

Comment #143 - Posted by: Kristopher Germain at April 13, 2009 9:11 PM

So I've been doing CF for about a month now and absolutely love it! I've been athletic all of my life, from baseball to boxing to rugby, but this is something completely different. Everyday I am constantly amazed at the level of performance displayed by the CF community.

I do all of the workouts as Rx'd that I can (which basically means everything other than the pull-ups ones, lol). I've been using the Graviton pull-up machine at the gym and have already noticed that I need less and less help. I guess that my question is, should I just keep doing this till I can do them unassisted or is there something else that I should try?

Comment #144 - Posted by: potster (25/M/6'4"/240) at April 13, 2009 9:29 PM

120 pull ups
120 dips

Comment #145 - Posted by: 42elysium at April 13, 2009 11:59 PM

#134 Charmel - I would like to second your post, a great time was had by all. Thanks to the great CF staff and to David as host at a great, incredibly funky place that you have. It was awesome.

#7 Wayne, thanks man, I do appreciate the encouragement...working out with you guys had made all the difference...see you soon back at Al Hillah....

Comment #146 - Posted by: jpatrick at April 14, 2009 3:56 AM

48/male/6'/199/week 23 CF/ week 2 Recon Ron

did my chinups, also some ring dips and ran 2 miles in 14:43.

Comment #147 - Posted by: michaelg at April 14, 2009 6:15 AM

filthy forty
box jumps
push press
DB swings(15/35)
jumping pull-ups
walking lunge
jumping jacks
knees to elbows
time: 16:20

Comment #148 - Posted by: parkerblueeflamee:) at April 14, 2009 6:46 AM

I'm almost recovered from the Level 1 Cert. in South Brooklyn. This was my second level 1, and I can attest that it was absolutely worth the 14 hour drive!

It was valuable for a few reasons. First, CrossFit is a dynamic program and always changing for the better. I picked up on some new thoughts, ideas and ways of teaching the moves. This will help all of my members back home.

Second, getting a chance to meet a different group of trainers was amazing. Nicole, Pat, Heather, Jon, EC, Rob and Adrian were all excellent coaches. (Heather, you did great as a level 1 trainer!) It was such a thrill to be in the same room as the people you see on the CF videos each day.

Thirdly, to be around a group of like minded individuals was priceless. It was an absolute pleasure to have met Victor, Eric, Jacinto, Charmel, Lauren, Israel, Justin, Merilynn and Kevin. There are many others, but I'm not that great with names! Thank you all for confirming that CrossFit is a very warm and supportive community. If it wasn't for you, I wouldn't have PR'd on Fran!

I'm already registered for my third level 1 cert in Maine. Can't wait!

Comment #149 - Posted by: Kevin Wood - CrossFit Moncton (27/m/6'3/180#) at April 14, 2009 7:19 AM

Thougth I would try Isabel, only did it at 15kg and it took 1min 41sec. Managed to drop the bar on my head on the last rep. Glad it was only 15kg. Had been laughing earlier on as one of the blokes at the gym managed to hit himself with the bar when he had been snatching and I had a good laugh. You definitely reap what you sow.

Good Fun

Comment #150 - Posted by: Elaine in Scotland at April 14, 2009 9:15 AM

Is anyone else who attended cert this past weekend still sore? What a great weekend. ;-)

Comment #151 - Posted by: Eric 45 yo M 5'9" 178 at April 14, 2009 10:23 AM

Thanks to Steve, Denise, Greg, Andy, Jimmy, Rachel, Josh, and Rory for the great instruction, motivation, and hospitality.

It was educational and damn fun.

-Ms Oregon

Comment #152 - Posted by: Kate Bridges at April 14, 2009 11:42 AM

Thanks to Steve, Denise, Andy, Greg, Rachel, Rory, Jimmy, and Josh for the instruction, motivation, and hospitality.

It was educational and damn fun!


-Ms Oregon

Comment #153 - Posted by: Kate Bridges at April 14, 2009 11:46 AM

Posting a little late but I just wanted to say I had a blast at the L1 cert at CF South Brooklyn. If you have a chance, visit CFSBK. The place is AWESOME! Big thanks for hosting the cert!

This was my first L1 cert and I have been doing CF at my affiliate for almost three years. Despite that I got A LOT from those two days - a lot of information to digest & internalize and a lot of feedback on my form/technique. It was such an experience to train under the HQ trainers (Pat, Adrian, EC, Jon Gilson, Rob Miller (of CF Delaware), and Heather), even more of an experience to simply watch these trainers in action. Very inspiring for an aspiring trainer!

If you have the funds I'd highly recommend going to a cert. Saving up the money for the cert took me a little while, but the experience was well worth it.

Thanks to all who made it happen!


Comment #154 - Posted by: Maiko @ CFDC at April 14, 2009 12:08 PM

Correction: Rob Miller of CF Delaware Valley


Comment #155 - Posted by: Maiko @ CFDC at April 14, 2009 12:24 PM

Just wanted to send massive amounts of thanks to everybody involved in the Level 1 Cert in South Brooklyn this weekend.

It was a distint pleasure to meet all of the trainers in person after seeing folks on videos in the Journal. Sherwood - will be looking for the Brocolli vs. Bread eat-off in the next Zone Chronicles. EC - you make a great demo-girl (how can you not love a women that yells woo-hoo! everytime she hears the word Snatch). Boz, Rob, Heather, Jon, everybody, thanks for giving a crap and being patient with us newbies. Both collectively, and individually, a great training staff. Great to meet Nicole - thanks for making the trip out from CA for us east coast bums.

Many thanks to the hosts at South Brooklyn. David you have a sweet place, and you and your athletes have fostered a humble and inclusive community. Awesome stuff.

And above all, just wanted to say how cool it was to hang out in a room of 50+ hard working, high quality like-minded people in pursuit of fitness. Very humbling, very inspiring. It was great to meet all of you, hope to see you again, and I wish all of you much love in your Crossfit journey.

If anybody ends up in NYC and needs anything, please look me up. Those of you in the city, be in touch; bust out a wod or two in Central Park.


Eric L

Comment #156 - Posted by: Eric L old/scrawny/not worthy at April 14, 2009 2:26 PM

. . . . Or change the music up a bit from Xfit's usual heavy metal to anything else of different flavor.

Comment #157 - Posted by: ay at April 14, 2009 3:38 PM

I was told that the CrossFit level 1 certification was a worth while experience, but I had no idea that it would be such a great experience.
To meet so many people, from far and wide, who's enthusiasm and passion for CrossFit, was brilliant.
Each of the teachers were excellent, Pat, Adrian, Jon, Nicole, Heather, EC and Rob. Their knowledge and how they presented each of the lectures and break out groups was tremendous. There's nothing better than learning and having fun learning.
I'm not going to lie that I was apprehensive of what daily WOD's we'd do, but to witness and be part of 50 plus people screaming and cheering on their peers to finish the WOD's was incredible.
It also made me proud of the box I belong to, CrossFit South Brooklyn, and to see how much it's grown in a pretty short time. Thanks to the excellent leadership and coaching of David Osorio and his support staff.
I'm very lucky to have found CrossFit. It really is an eye opener and an absolute pleasure to be part of this model community. Long may it continue to flourish.

Comment #158 - Posted by: David at April 14, 2009 3:42 PM

F/S again, 40k x 10, 50k x 10, 60k x5, 70k x3,80k x3,90k x3,95k x3, 100k x1,105k xf.
hps 20k,25k,30k,35k,40k,45k.
Isabel @ 30k , 3.19.
legs wiped out fae f/s.
brilliant Josh !
managed to hit my maw haws while warming up wi the snatch,someone thought it was funny till she dropped the bar on her heed ! at least i was concerned,while she just rolled about laughing !

Comment #159 - Posted by: Pedro Barrera,Scotland at April 14, 2009 4:01 PM

to #135 jake howard

So I checked out videos on the Crossfit website. Only one is for Isabel. The other I suggest is Grace (tosh).

The Isabel on file is completed as snatch completed by catching in the squat position. I tend to agree with you that Isabel could be performed without catching it in a full squat, but when I think snatch I really look for..."each rep is finishing locked out overhead in the frontal plane" as they mentioned in the Grace video. To me that is what is missing.

Comment #160 - Posted by: phil at April 14, 2009 10:44 PM


How many times have you done Isabel? Are you even able to do it once the way Josh did? Not in his time, of course: that would be laughable. But using Power Snatches with no knee bend in the catch? For the sake of argument, allowing a couple inches of press on handful of reps.

If so, what was your best time? If you haven't done it, why are you displaying your ignorance in public? Surely there are better places for that.

It is far better to remain silent and let people think you are a fool than to open your mouth and remove all doubt.

For the record, I've done Isabel both with Power Snatches and Squat Snatches, and what Josh did is impressive as hell to me. But what do I know? I haven't read and watched everything you have, apparently. I've just done the workout a bunch of times.

Comment #161 - Posted by: Barry Cooper at April 15, 2009 7:49 AM

a snatch is defined as 1 movement from the floor to overhead. the overwhelming majority of those reps would have counted in a sanctioned weightlifting meet.

Comment #162 - Posted by: josh everett at April 15, 2009 12:03 PM

Awesome Josh!!! They all looked clean to me.

Comment #163 - Posted by: Syn at April 15, 2009 5:39 PM

Barry, I think you've misread my post.
"But using Power Snatches with no knee bend in the catch?" I'm a total proponent of using knee bend in the snatch. That's not really my issue here with the performance. My issue is more with the locking out of the shoulders. When you are performing any movement, including the snatch, I don't feel that technique should be any less important than the intensity of the workout. I don't think anybody can disagree with that. It's like doing push presses instead of thrusters. They aren't the same exercise.

Comment #164 - Posted by: phil at April 16, 2009 4:52 AM

That wasn't the question. My question was how many times you've done that workout, and what your time was. I think you've answered it though.

Your best bet, I think, is to take it up with Josh himself, who has in my understanding competed--and likely won--a number of O-lifting meets. Certainly his numbers are impressive.

I've warned you already about the difference between silence and speech. Carry on as you wish.

Comment #165 - Posted by: Barry Cooper at April 16, 2009 8:54 AM

OMG! This was freakin' AWESOME! I have been to alot of certifications and this is by far the best one EVER! Who knew!? Everything from the BK venue to the amazing and knowledgable teachers, intensity/mechanics(ha!), jokes, info, to all the trainees! Fabulous! Although, I couldnt move my arms for 4 days, I loved every minute of it and cant wait to do it again! I'm hooked! And loooove the challenge! Thank you Crossfit, the experience was priceless!

Comment #166 - Posted by: Deazie at April 16, 2009 5:24 PM
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