Loved the last strength cycle, thanks Coach!

The PALEO KITS were exactly what we needed while traveling in India - and now I am hooked!

http://paleokits.org/

Wonderful weekend in Charlotte. All the coaches were great and I walked out a lot smarter than when I walked in on Saturday. I wish the test would have been short answer but awesome weekend either way!

Great cert at Cherry Point! Just wanted to say thanks to the trainers for holding it for all of the military in the area. Learned a lot of indispensable stuff.

I just wanted to say thanks again to all the instructors at the University of San Diego Level 1 Certification this weekend. Your pride and passion for what you do shows in the way you do it. I look forward to seeing you at future events. Very Respectfully, Chris Keith

A great week. Looking forward to the next WOD. Wishing everyone the best. TW

Going in to see a surgeon tomorrow because I have a completely torn supraspinatus in my right shoulder. This was a non-crossfit (bench-pressing) injury. I'd appreciate any direction you guys/gals might have regarding experience rehabing back into crossfit after shoulder surgery.

I had repair for a labral tear 2 years ago. Took 4 months to heal and 6 months b/f I was really confident to push it. Sounds like you have a torn cuff which takes a little longer. My dad had his done in his 60's and was back pushing it hard again in about six months. Be patient and follow the rehab and you will be back in no time. Good thing is you can substitute workouts. If you can, get is repaired at HSS in New York, They are the best, Good luck.

bob #7

Email me. Click on my name. I am 1.5 years into CF'ing with a Rotator cuff/supraspinatus tear.

Oohrah Crossfit Cherry Point! I was trying to get into that cert and couldn't pull the cash together. I am a little bummed about it. Hopefully another one comes nearby this year.

Thank you Maggie, Miranda, Jon and Todd. Learning from you at the Cherry Point Cert was a true pleasure. Your passion, knowledge and attention to detail made the experience akin to learning from a master artisan who has dedicated his heart to his work and generously passes along invaluable jewels of experience to his apprentice. It is an honor to be a recipient and now a transmitter of this lineage of knowledge, good will and honesty that Coach Glassman has generated. Sincerely, Joaquin Mercado

Absolutely awesome certification courseat Cherry Point! A tremendous amount of info in both lecture and practicum LEARNED...trainers were awesome, our host, Dave, is the best! Thanks guys!

Super Awesome Cert at Cherry Point this weekend. Instructors were true professionals and experts in their fields. After CrossFitting for about a year, I still learned so very much. Lectures were great and WOD's were tough but fun.
I wish we could have spent some more time on the Muscle Up, but that is for selfish reasons. I could have spent 5 days listening to Todd, Jon, Maggie and Jon teach. I do wish there was like a Level 1.5 cert to get more in depth to some crossfit exercises and concepts past the 9 foundational movements.
It was great to meet all the great athletes as well. Thanks Again CrossFit!

Cert in Charlotte was awesome. Doesn't get much better than a weekend with Chuck Carswell. Thanks for everything.

A rest day and UFC Fight Night! What a good Monday.

Thanks to the coaches at the Charlotte Level 1 Cert. I thought the overall program was very effective in tweaking a few of my weaknesses and in learning how to instruct others with progressions. The final 4 break-out sessions (snatch, row, pullups, muscle-ups) were too rushed for my taste, but I guess extra time was required at the end for the test.

I think the best take-away for me was realizing the key to efficiency in all fundamental lifts (deadlift, shoulder press, etc) is moving the bar along a singular vertical plane, and the lift sequence is centered around keeping the bar within this plane (as well as maintaining positions that are safe for the body). This helps me mentally break down each lift into a tangible sequence in order to execute it properly. Also I can now articulate these subtle movements to others as I instruct.

The Charlotte cert was great. All the coaches were awesome and I learned a great deal.

Level 1 Cert at Cherry Point-Awesome experience, great instructors, learned alot and I am incredibly proud & humbled to be welcomed into the CrossFit Family.
Margie Leary

On the drive home from Charlotte, all I could remember from the Charlotte Cert was
1. Crepuscular aka 'nautical twighlight'
2. Gotta watch that honey badger video when I get home
3. Something about constantly varied functional movement perfomed at uh...something or other.

kidding aside, it was a sweet cert - knew the basics coming in, but definitely helped me do what I already did better, and learned different ways to train others. Oh and I got to meet some Crossfit celebs including uncle pukie!

I would have to agree with Sevan! PALEO KITS are super tasty! They are great to have on hand at school when I am teaching my crazy first graders! Awesome video Sevan!

Wife and I just returned from the Level 1 Cert in Charlotte. Thanks so much to Chuck and all the trainers and to Andy for the use of his Box. Was a great weekend, we learned alot, and we are absolutely better Crossfitters and instructors for it. I am not so sure my Marines will thank you, but they will be better for it too. Semper Fi.

Cert in Charlotte was AWESOME! I learned so much and the coaches knew their stuff and taught it very well. I wish there was a little more about programming but I still learned a lot. All in all, a great weekend and I can't wait for the next cert!

Bingo post what did you do to get better, I have shoulder Injury too, (NOT FROM CROSSFIT)(got blown up and hit a wall) what has helped me is some good stretching with a broomstick, rest the area and smith presses with a broomstick.

SANTI

great cert in charlotte this weekend...it was well worth the time and money and i took away better technique and good coaching points overall you all did a great job...thanks!

Awesome cert at University of San Diego this weekend! What an amazing line-up of trainers and staff. Loved every minute of it. Having Khalipa in your face during a WOD is a sureal moment =)

Had an awesome time!

The Level 1 Cert in San Diego was one of the best experiences of my life. Thanks to the coaches for the time and insight. Jeremy Loo.

Just got back from the CF Level I cert in Charlotte. Coach A, thanks for having us and thanks for tweaking my deadlift and fixing my row. I wonder if I can still get 425# on the deads... or is a new PR on the near horizon? :)

Chuck, and the ENTIRE Cert Staff: Thanks for everything. The energy, the knowledge, the inspiration, the coaching, the lesson plan, the encouragement, the corrections, the advice, the open-mindedness, the jokes, the intensity, the "treats"... except for that end-of-the-day Fran!, the humbling through pvc, the thoroughness, the inclusiveness, the love, the fun. You guy's freakin' kill it! I learned A TON, even after 8 months of doing CF. Thank you!!!! Can hardly wait to apply all of it here at home.

Constantly varied functional movements performed at high intensity (because it gets you the good stuff quickly)! YEAHHH!!!

P.S. African Honey Badger... youtube it, right Chuck? Sweet.

What can I say.....the cert in Charlotte was awesome. Many thanks to Chuck, Mike, Bobbi, Joe, Justin and last but not least Andy. After training with Andy, for the last 1 1/2 years, this definately clarified all the things he's wanted me to do but I was slack to do. Coach, thanks again for all you've inspired me to do thus far!

For whatever reason I wasn't into the test.

Yeah, never thought of it in these terms before, but eating paleo/zone would be impossible in India. Hard to get large amounts of quality protein and fresh veges. Lots of starches (rice lentils etc), sugar and fat (they put ghee in everything).

I spent 8 weeks in India and put on 25lbs. First thing I did when I got off the plane at home is go into Burger king and get a whopper to get some beef! For about a week after I got home, I couldn't eat more than 3-4 blocks of meat before feeling slightly ill.

Congrats to the L1's at CrossFit Charlotte. I had a blast with you guys this weekend! Cool memories, plenty of heat and spicey treats. Thanks to the coaches Bobbi, Justin, Mike G, Joe A, Joe G and Andy - you guys made it a success.

Great cert Crossfit Cherry Point learned alot of valuable information to share with the world. Todd, Miranda, maggie, John, Dave, thanks for sharing your knowledge.

Hey guys,
many thanks from Sweden for a wonderful site, love CF! Have a question about rest days? How "bad" is it to workout on these? I sometimes feel restless on rest days and feel like doing a "big" WOD like cindy, angie or 300. How important is it to rest if you´re not sore or feel tired?

Many thanks from Sweden for a wonderful site, love CF.
I have a ques about resting, how "bad" is it to work out during rest days? I sometimes feel like doing a "big" wod (cindy,angie,300 etc) instead of resting. Is it just stupid if I´m not sore or generally tired after 3 days of WOD to not rest?

Thank you very much again!

Many thanks from Sweden for a wonderful site, love CF.
I have a ques about resting, how "bad" is it to work out during rest days? I sometimes feel like doing a "big" wod (cindy,angie,300 etc) instead of resting. Is it just stupid if I´m not sore or generally tired after 3 days of WOD to not rest?

Thank you very much again!

I have a question.

I really want to do this level 1 cert in Okinawa on March 6 & 7. How much experience with crossfit do you recommend before attempting something like this?

I've never had the opportunity to train at an actual Crossfit gym where someone can critique my lifts. I've been working out for many years, consider myself to be in good shape and have never been injured due to working out or exercise.

I know that this opportunity will not be here often and I really want to do it. I follow Crossfit as rx'd quiet often. Sometimes I have to mix in my own training (Marine Corps Specific), but mostly I try to follow to WOD's. Well any advise would be awesome. Thanx CF.

Feel free to email me about that also.

Despite a cold, basically unheated classroom, the CF cert in Cherry Point was a great learning event, one we would recommend to anyone wanting to learn the fundamentals of CF.

Todd and his team were passionate, knowledgeable and extremely helpful. And the cert provided the right balance of classroom instruction and physical activity to understand the training objectives.

And thanks to Dave and the USMC for hosting this event.

Mike and Beth L.

"A Code of Conduct For Effective Rationale Discussion"...Wow! The BS is deep this morning.

Thanks, Jason. Very mature and helpful.

Thanks for crossfit, tanks for been able to train and be in a small way part of this....this is the second best thing that ever could happen to me (first daughter)....every single day, every single WOD ít has been amazing.

Thank you so very much Coach Glassman and Lauren, Ecuador thanks you

Big hugs and bad english for all!!!

David Andrade

BillyRad: It'll be the best $1k you'll ever spend. I just got back from the Level I Cert in Charlotte and have trained pretty much like you- on my own, never at a CF box or with a CF coach- it was mind-blowing. Even the movements I thought I was doing "right" were corrected or tweaked. You'll freakin' love it!!!

Good luck. Have fun.

Thanks to all of you who made the Charlotte cert amazing this weekend. I learned so much in two days! As important, or even more so, I came home even more enthusiastic than ever about using and teaching the CrossFit methods. Chuck, Joe, Joe, Mike, Bobbi, Justin, and Andy, I can't thank you enough! I knew the Cert would be awesome, but you guys exceeded every expectation I had!

Making up the Push Jerks from yesterday

125-135-145-155-160-165-175(PR)

PR's are always great.

Amazing cert in Charlotte this weekend! All of the coaches were dynamic, entertaining, knowledgeable, inspirational and just plain awesome! Thanks so much to Chuck, Bobbi, Justin, Mike, Joe, Joe and Andy for such a wonderful experience. I learned so much and left there so motivated :-) It was definitely an experience I will never forget. Thanks for letting this preggo lady work out with so many amazing athletes!!

Number 29: It's important to rest because you're getting stronger and the risk of overtraining is important... i'm not a specialist but with eleven month of crossfit i understand that rest day are important to recover and just hit the next wod when the new cycle start:P

Great cert in Charlotte, absolutely loved it. Got home and broke off the head of the broom stick and taught my wife how to OHS..ha. just kidding, but Chuck almost inspired me to go that far. Great job from all the instructors, I learned so much and left a much better Crossfiter. Can't wait to start coaching and help other people reach their goals. Thanks Coach A for opening your box up to us and all your help and instruction.

Also, I loved the test, I think that is a great thing and something Crossfit needs.

After the last three day cycle, I am expecting some brutal WOD's coming up.

I attended the Olympic Lifting Certification in Las Vegas this weekend. Josh Everett and his group of trainers were amazing. It was a very well run and informative seminar. I HIGHLY recommend it to all CrossFitters.

4 months of cf and the results are amazing! No shortcuts in the workouts either..wow

How often does everyone shut down to recover? I usually take 7 days off every 6 weeks. I am just curious to see what others do.

Thanks J-F

How do you guys look at combining WOD with crossfit endurance WOD? Is it possible to do both for a longer amount of time or should you do so just to "peak" your form ?

#44 Todd,

I too take off at least a cycle every 5-6 weeks, sometimes a full week. I find the first day back sucks but after that I am much stronger, faster, etc than I was before the rest period.

Does anyone know a good post-WOD stretch routine?

I've been looking in the forum, but I am unable to find one.

-K

#46 - i've been doing a little yoga in the evenings after WODs and on rest days and it seems to have made a difference. i can definately feel it when i haven't done any in a week or so.

#47 Mike,

which yoga positions do you concentrate on? I've never done yoga before but am interested in integrated it into post-WOD and rest days.

-K

Awesome Cert in Charlotte NC this weekend. I learned sooo much. The program was awesome & the trainers were top notch!!! I expected to walk away w/ a better understanding of Crossfit & it philosophy, proper form & technique, but I got so much more out of it!!! I felt like I grew in my own "kinesthetic awareness" (using the big words ha ha) by leaps & bound in one very short weekend!!! Thank you to Coach Andy for letting us crash your box for the weekend!!! Thanks to Joe & Chuck for the muscle up pointers (because of ya'll I was able to get my first muscle up YAY!!) & to Mike for great kipping pull up info!! Both of these things I struggled w/ a great deal & I really feel like the light came on. Thank you to Bobbi for the great tips & knowledge on ALL the crazy questions the VB crew threw at you & for Justin for your Med Ball Clean training. Most of all I would like to thank Thomi Gill of CFVB (my box) for giving me the awesome foundation, I wouldn't have gotten here without your outstanding training!!! I can't wait to pass along all my newfound knowledge to help others in & out of the Crossfit community. Now my only dilemma is choosing my next cert!!!!

2 mi. run

#49 - I am far from a skilled yoga practitioner. I just had my wife burn a couple of the Rodney Yee yoga DVDs you can buy at Target, WalMart, etc and send them to me in Iraq. I do one of the simple 15-minute routines most nights and an hour long one on rest days. Nothing fancy, just a lot of downward dog, warrior positions, and stretching.

Gotta admit, I kinda miss the "instant on" Rest Day discussions...

Did Fran again today to see if I could beat Saturday's time. Got 5:48 today; Saturday was 6:51. Getting closer to sub-5!

Bingo #51 - me too.

Jason #35 - it's "Rational Discussion" not "Rationale Discussion". If you had checked out the article, you'd have read about "The Clarity Principle". Just sayin.

Eh...that'd be Bingo #59, not Bingo #51.

Can hardly see the screen with all the egg on my face.

Great cert at San Diego this weekend. We learned so much, and even after about 3 years of keeping up with CF, I learned so much on mechanics, coaching, proper movement, and progressions. The staff was knowledgeable and professional, and we got to be rewarded by being instructed by Speal and Jason Khalipa. Awesome weekend!

I thought I liked Crossfit and now I LOVE it! I really appreciated the instructors at the USD Level 1 Cert course and feel much more prepared to train my fellow athletes at Crossfit Elysium. I am more confident in my own execution now too and know I have the tools to continue to improve. Thank you to everyone for what you do. I look forward to crossing paths again and hearing about all of our progress.

Number 51
Personnaly, i think that it's possible but it depend .Some people have less difficulty to recover than other people but if you like to give your max on the crossfit WOD, maybe don't try to always push your limit for the crossfit endurance. If i take my experience i think that you have to listen to your body and just do some other workout when you have a good feeling to do this type of workout. Be careful with overtraining but if you have to feel it to understand your limit it's normal too..

the guy who is next to todd in the cert pic at cherry point, is that burton from 3/2?

First day after the CrossFit Level 1 Cert in Charlotte and I'm admitting that I’m a tad sore, and stairs aren’t my best friend, but my brain wants more, and I can’t wait to get back to my box, CFVB. Coaches: Chuck, Joe, Joe, Mike, Bobbi, Justin, and Andy, I knew the Cert would be an interesting experience, but by far you guys exceeded my every expectation. I'm thrilled in all the knowledge, technique and advice that I gained over the weekend. Coach Andy, thank you for the clues on the damper settings, I will definitely try to incorporate your advice.

I would like to emphasize that I wouldn't be where I am, if my skill foundations and technique weren’t engraved/tattoed into my brain by my coach & mentor, Ms. Thomi Gill of CFVB. I might be very biased, but CFVB is the Best!

I'm sure I speak for the whole Virginia Beach Crew when I say we loved the experience as well as the constant entertainment trainers provided from the very first minute to keep us all motivated and smiling through the weekend, and sometimes even giving us 'extra spicy treats'! It’s time to pass on this wealth of knowledge and continue to build this amazing community!

Level 1 Cert in Charlotte was a real treat. Legs will still be feeling the workouts from Saturday into the mid week I'm sure. All the trainers were on point and entertaining. Hopeing to send the wife to the next cert.

Charlotte Level 1 cert was top notch. The coaches are the best coaching staff(fitness or not) I have ever been involved with. Thanks again guys, I'll do a 1 arm Fran with you any time!!!

Thanks again to all the instructors at the University of San Diego Level 1 Certification this weekend. I will not only use what I learned in everyday workouts, but also at work and everyday life. Thanks again, and still feeling the pain :) Jill Pontes

23 / M / 5'9" / 135lbs

Power clean 1-1-1-1-1-1-1
120-125-130PR-130-135PR-135-135

I've been stretching to improve my elbow position, but it still needs work. I did the wall-ball WOD yesterday and my legs were still shaking, or else I probably could have done a little better today. Fran tomorrow is going to hurt.

GREAT time in San Deigo at the certification course with Great People and Great Coaches. Thanks por todo (for everything) be Blessed.

Brand new to crossfit and loving it, fourth week in and did "Fran" for the first time today. I was extremely nervous about doing the prescribed 95#, but went for it anyway, WOW!

1st Set; Broken set, 14, 5 & 2 thrusters
5 strict pull ups, 16 on Gravitation
Machine (no place in gym to do kipping)
2nd Set; Broken set, 10 & 5 thrusters
15 Gravitation Pull Ups
3rd Set; Full Set, 9 Thrusters 9 Gravitation Pull
Ups.
Time= 11:12
M/40/215/72"

P.S. Interestingly when i was finished, one of the "globo gym" personal trainers asked me if i was doing cross fit, my gassed response was yes, to which he commented "be careful doing that, you can really hurt yourself". I'm guessing there are some na'sayers with any program, but i'm sold, four weeks in and i'm posting gains and feeling great. I'm really looking forward to attending a cert when one comes close to the gulf coast!!!

Thank you CrossFit!
Gene-O

Just curious why the change in rest day topic format? was it getting to chippy between the two sides of each debate topic when it was sort of off the cuff mode? I guess I should take last rest days advice and do some leg work before I ask questions but it is a rest day and i'm saving my legs for tomorrow's wod :)

Thanks very much to the Level 1 Cherry Point Cert team....I'm still writing down useful tidbits and pointers that came to the surface once my exercise-dumb-brain came back to reality. (The manual you provided us was extremely helpful to fill in those points I missed, by the way.) Hope for a chance to absorb from the fire hose again in the future!!

did own home workout

3 rounds for time:
25 pull ups
30 medicine ball swings (toss above head)
20 HSPU's
30 squats

messed up my stopwatch was about 15 minutes.
However HSPU's went to hell after about 13 (with band hanging from pull up bar with hands on parelletes). Didn't work so well... so just did push ups after first round. Swinging a med ball rips up your biceps faster than a kettlebell I found out.
Still a good workout although sloppy

The Arnold meet is just 8 weeks from now! Getting excited to compete again.

Beltless Deadstop Deadlifts (no touch and go or bouncing reps):

265x5
300x3
330x1 - easy
350x1 - did this just to see how it would go.....great to know I can reliably pull triple bodyweight from the floor. Abs and chest trying to cramp from that pull.

Weighted strict pullups:

50x7 - easy, chest touching bar each rep
60x3 - easy, chest touching bar each rep
70x3 - solid, no kicking reps! Chest touched bar each rep
50x6 - solid

I completed the Level 1 cert this weekend in Charlotte and it was fantastic.

Bobbie-thanks for getting me into Crossfit, I don't think anyone tells you no, but it has really changed my life for the better.

Thank you to all the trainers and Coach Andy for letting us use your box, chilly at times but a great set-up! I appreciate all the ques and helpful tips. I love a community that helps and encouages eachother to always get better. The test was an added bonus, although I was familiar with the material it gives a whole new meaning to the mental component to Crossfit!!

The only bad thing was I think Chuck has an unhealthy obsession with the honey badger, you really should talk to someone about that, besides captive people at certs!

No REST

20m AMRAP

5 + 5 muscle up (went on to finish 6 rounds in 21:53)

5 - muscle up (assisted)
5 - Double Unders
10 - Pullups
10 - Overhead Lunge Steps

Phenomenal experience at Cherry Point cert (despite the cold temps)! Enjoyed every lecture and "treats" from our amazing coaches Todd, Jon, Miranda, and Maggie. Special thanks to Dave for hosting the event. Looking forward to my next cert!

Great Lvl 1 in Charlotte this past weekend and I agree with all the above accolades. So what would I change?? Not much, but I would love to have had 10-15 minutes on the coach’s personal philosophies on stretching/roller pad use/ trigger points etc etc. I also think the classes could stand to be 10-15 people less, giving time for more 1 on 1 and more questions. Lastly, as someone now expected/anticipated to run WODs on my base, I personally could've used more instruction on the Programming lecture. (Yes, I've read the journals and talked to my own trainer...but we're talking about a $1K investment now...) I thought the test was fine, but if HQ eventually wants to really beef up its trainer army, make it an essay format, not multiple choice format. (I say that having no idea if I even passed…) Overall, I'd unequivocally recommend a Lvl 1 cert. to anyone who plans on instructing; specifically one with Chuck and Bobbi. What a great balance…

Just wanted to once again say thank you to Todd, Jon, Maggie and Miranda for their coaching and education this weekend. It was an outstanding weekend and their professionalism, knowledge, and enthusiasm was very evident.

Thanks also to Dave and Crossfit Cherry Point for hosting the certification.

Tim J.

Wanted to say thank you to Todd, Jon, Maggie, and Miranda.... All amazing people, athletes, and coaches. I have been CrossFitting for just over a year now and thought I loved CrossFit.... I WAS WRONG, now I love it even more. The knowledge, passion, and ability to teach by each of the instructors was/is amazing and one couldn't help but be inspired. The level of one on one coaching within a class of 50 was great. I also loved the coaches ability to stay on task even while answering many questions. I could go on and on about all the things that I enjoyed but I think it necessary to discuss short comings as well. So here we go..... I didn't find any :-) I really did enjoy every second of the cert. and at no time did I feel that I wasn't learning something.
Thank you CrossFit... Thank You Coach Glassman... and Thank You to each of the instructors this weekend. You have made me a better CrossFitter and a better Coach.
(CrossFit Coweta Coming Soon)
Justin Key

Did something resembling a Fran scaled by weight and sets - first WOD ever, first thrusters ever:

70# thrusters, chest2bar straight pullups:
20, 10, 5
~9 min.

Didn't feel heavy, just no endurance in the shoulders - only one way to go from here.

made up Linda, used 85# on the thrusters

@ 16 minutes, which is a hell of an improvement over my first time (5-6 minutes off?)

All pull-ups were bodyweight, which was especially gratifying...even if I could only do them 3-4 at a time at best. Thrusters should have been full weight, since I was able to do them fairly well, but the pull-ups definitely made up the bulk of my time...10 minutes at least! :S

Awesome weekend in Charlotte. The cert staff was amazing - knowledgeable, energetic and engaging. And, the group on the whole was so supportive and encouraging of each other. Great experience. I learned a ton!

Todd, Miranda, Maggie and Jon-you guys and girls rock! Level 1 cert at Cherry Point this past weekend was great. Trainers were passionate and inspiring. Special thanks to Dave for hosting the cert.
Ab mat Annette

Cherry Point Cert - Todd, Jon, Miranda, and Maggie are fantastic people. They all wear their passion and enthusiasm on their sleeves and give their entire sole to ensuring every individual feels part of the team and receive the absolute best training available. Thank you for your dedication.

Code of conduct looks great to me.

Hello CF Family. I have been MIA for a while due to work and the holidays, but I am back after a 2-month absence and MAN did I pay for it! I attempted to do a modified Fran and did not even get out of the first round of 21 reps. I guess I need to start with air squats, pushups, and pullups to get my muscles reaccustomed to the exercises again!