Awesome WOD... "Nasty Girls"

I am moving to Australia.

www.crossfitaltitude.com

I think this is active Rest, yeah? Either way, Lets do it?

I may just do both.

ssgt de paolis!

any update on when the NSW and NZ sectional results are going to be published?

Just wanted to give a HUGE thanks to the cert crew at CF Atlanta: Bobbi, Justin, Chuck, Joe, Mike G and the rest - you guys were super cool, super smart, and I learned a whole helluva a lot. Thanks so much.

High points: Chuck! 'Nuff said.
Bobbi you are an excellent coach and really helped me with my squats and snatches. Thanks so much!
Justin your lecture on nutrition was fantastic.

Also, as someone who is typically on the other side of the podium, as a professor, I found all of the lectures very engaging, intellectual (that is, nothing was dumbed down), technically accurate, and internally consistent across lecturers. It was so very professional and I think all the trainers are top notch teachers and I was glad to have them in front of my classroom.

Ons last shout out: Miranda, thanks for sweetening up my Kip!

Low points: THERE WERE NONE! Seriously. And by the impression I got from others, all attendees agreed. Great job gang! See you around!

SP

I can say that the trainers @ the Atl certification where AMAZING! each offered different background/experience/training methods. It was one of those life changing experiences for me as a Crossfit athlete/trainer that I could never forget! All together is there a better way to spend your weekend than with your Crossfit family, while you learn how to change lives?

I will gladly row 5K tomorrow. I need to get my other muscles a break. Last week killed my triceps and other muscles.

On a different note...Since this website mostly has people that are at the forefront of innovation, I thought that I would pass this along to those who did not see the 60 minutes article on Bloom Boxes.

I am in the energy industry. This may take time to develop more and mass produce. Yet, this will be a welcome addition to the many sources of electricity in the 21st century.

Furthermore, with other "livingry" products (see Buckminster Fuller - Grunch of Giants and other titles) that the US can mass produce and distribute, there is hope yet for a new industrial revolution in this country...

http://www.arkansaselectricenergylaw.com/2009/11/articles/arkansas-public-service-commis/will-bloom-boxes-make-your-electric-utility-obsolete/

Does anyone not do the crossfit warmup or do a different warmup for endurance wods?

Cause of damn snow I did this 2 Weeks ago. Run 19:32. Row 22:10. Here I go again.

#2 Adrian,

if its easy then you are not working hard enough... Hoping to go sub-18 minutes on the row tomorrow.

Huge, Gargantuan, Gigantic, Behemoth, Big Thanks to Boz, Dennis, Jen, Jon, Keith and Sam - Trainers at Level 1 Cert. at Crossfit Virtuosity in Brooklyn! This cert. was some of the best coaching that I have ever had. I have taken all kinds of certifications and courses in "fitness". This is by far, one of the best! I definitely found out where some of my weaknesses are. I have a number of things to work on and practice over the next few months (or the next few lifetimes). Also huge thank you to all of the fellow participants for their inspiration during the WODs and skill practice. Thanks again for sharing your knowledge with all of us!

Yeah Nasty Girls at CFX and Megadeath!!

I did a 5K row on a rest day last week in about 21 min. I'll do both tomorrow and try to break 40 min.

Loving Crossfit, going into my 3rd week and I'm already feeling a huge difference.

Conrats to the L1's from CF Atlanta L1 this weekend. I couldn't stop smiling on the way home replaying some of the highlights from this weekend. Loved the questions, the team wod, most of team names(HA!), and the collapsed chair(whoops!).

Thanks to the GodFather - Dan McDougald- for letting us hold down the fort this weekend.

To the crew: I'd do it again in a heart beat. Thanks ya'll.

wow some of those air squats were pathetic in that nasty girls video, some of the guys were not even going parallel much less breaking it

HUGE shout out to Chuck and the entire crew at the Atlanta cert this weekend! I went in to it with high expectations, and all expectations were blown away. All the lecturers were FANTASTIC! I loved every minute of it (even the ones spent doing Fran!) :)
Thanks a ton for a great, great experience!

I too have to thank the time, attention, and efforts of the CF Atlanta Cert crew! The wealth of knowledge that was provided, the attention to detail, explanation, and guidance throughout the entire weekend exceeded my expectations.

From the demos to the hands-on practice of the movements, all the trainers were engaging with the team members, and spot-on with corrections. I had no idea some of the movements we performed had so many 'individual' parts per-se, and breaking them down step by step was extremely helpful in understanding how the entire movement works and flows together.

It was a pleasure to meet the entire staff, and I hope to see the gang again sooner rather than later! Great job guys, and thanks again for doing what you do, and helping spread the CrossFit Method in precise, accurate, and replicable manner ;)

what is the sub for row, no machine:( is it one sumo dead lift high pull= 1 meter rowed?

M33/6-1/188
Ran 24:36

#21, it's one SDHP per 10 meters at 45lbs--500 in this case.

If you can do 5000 45lb SDHP in 20 min, you are a super-human.

Check out http://www.crossfit.com/cf-info/faq.html#Substitutions0 for sub questions.

@Jay - 1 SDHP is typical sub for 10m on erg.

But... Please don't do 500 SDHP for time if you like your shoulders. Hit up a dreadmill or some such, or heck, you would even be better off biking 10 miles or so.

Save the shoulders.

Air Force Research laboratory? Is the AF looking at updating their PT methodology?

I want to say thanks to the crew who ran the L1 cert in Atlanta this weekend.I loved every second of the cert even the treats.
I enjoyed it greatly and walked away with a ton of knowledge.Thanks for sharing your crossfit experiences and knowledge.

Oh no he didn't!!

100# C&J x30 = 8:05, PR!

3 PR's in a row- sweet! This was a pretty big one too. First time I tried Grace at thsi wt it took like 23 min. I did this in 11 min last time so 8:05- yippee! Felt great and did about 15 more post wod.

Erin

The level 1 Cert in Atlanta this weekend knocked my socks off! The team was so professional, and their ability to relate the information in a way that was easy to grasp yet still technical was fantastic.
The flow of the weekend was great. There is a nice mixture of classroom lectures / Q&A / practical / movement that kept everyone alert and engaged. Not once did I look at my watch - very rare in a lecture setting!
The coaching was very skillful, this team has a fine ability to convey the key points, and they have well trained eyes to catch faults - all the while celebrating our successes as we went through movements. It was humbling and motivating.

Finally, the coaching / cueing tips and personal stories / anecdotes that are peppered throughout gave life to what was being taught. Excellent!

I was slightly skeptical at the price tag of the cert before attending, but after this experience I see it was well worth the price of admission. I will be attending another level 1 cert as soon as I get the chance.
Thanks to the whole team - you guys were simply amazing.
- Heidi

Hi everyone, if theres any CrossFitters out in longisland NY, or anywhere els for that matter, i'v just opened a box in Williston park NY (CrossFit 516)and will be having a GRAND OPENING this saturday FEB 27th and would like to invite all of you. There will be a paleo buffet,BEER, and a awesome WOD. So just starting crossfit or have been doing it for years, come on down and have a great time with us. I would love to meet all of you!!!!!
www.CrossFit516.com

a great pose from bodybuilder benjamin:

http://profile.ak.fbcdn.net/v22943/1936/59/n642416272_6262.jpg

did a 5000m row yesterday 19.28.6 hiked up the Squamish chief a few hours latter, enjoyed an amazing day on blackcomb today...

I just wanted to say thank you to the amazing Brooklyn NY Level 1 Cert crew (Boz,Jon,Derek,Jenn,Keith). As I told Jon Gilson before I left, I was not a believer in this program but after this weekend you have sucessfully given me a reality check sorry for doubting CrossFit. The Instructors were professional and technically accurate. It was a pleasure gaining this knowledge and hearing your experiences. You guys were all inspirational.

I'm always surprised to see rowing and running considered equal. Rowing seems much easier to me. Guess that means I'll be running tomorrow.

Ok, now everyone on the Crossfit board knows Crossfit doesn't work for whatever Benjamin does "competitively"and the workouts are just too random to be beneficial according to him. At least he knows what works for him and felt for some reason this was the place to post his discovery.

I, along with many others, happen to have a different opinion about Crossift and have found it to be incredibly beneficial. Not only am I stronger than I've been with any other "competitive" training program I've done in the past but I also have more joint stability and overall improved health.

Trolling or not, your opinion is not shared with the majority of the people using this program. If you found what works for you and it is not Crossfit, good for you. But why try disproving the effectiveness of a program to the people like myself who see it working everyday in our own lives? I don't know what your personal vendetta is against Crossfit, but if you "don't like what they are doing" then stick to what works for you and leave the board for those of us who do like what Crossfit is doing.

I love Crossfit!!!!

Benji,

nice work on the workout and your PB.

the reason people think you are trolling is because you started a thread about what you dislike about crossfit on crossfit board with no apparent reason or stimulus.

Nobody doubts that specialising in one or a couple of physical skills will lead to greater results in these areas if done with the same intensity and technique. The whole premise of CF is that doing this damages other physical skills and so following a CF type program will lead to greater Overall fitness but less ability than true specialists in any of the individual skills. Nobody is telling Usain Bolt he will get quicker by doing less sprinting and more 5k rows.

for somebody who loves crossfit so much, surely you realise this?

So there is no true worth in asking for a non Crossfit type of WOD challenge that you could destroy everybody at? The worth is to submit yourself to a test as to how well you will do in 10 or 20 of them against equally physically gifted crossfitters.

are you up for that?

Hellooooo Aussie boys!! Awesome vid!

and if we could also do AMRAP 10 minutes of

spelling
punctuation and
grammar

for minimum errors, that would be lovely.

I told an trig/geo prof I'd never use that crap in the real world. Seriously, I did say that, word-for-word, to his face. He only smiled.

I just got home from the CrossFit Level 1 cert at CrossFit Atlanta.

I experienced some of the most professional and scientific instruction I have ever experienced in the fitness industry, and this is my third PT certification and in my opinion the Phd in certs.

My deep rooted thanks to Mike G, Chuck Carswell, Justin Burg, Miranda and all of the rest of Chuck's team that got us all dialed in and kept everything moving without lacking any attention to detail.

Justin, you are probably one of the best teachers I have ever had the privilege of learning from. I am not only a personal trainer but have been a teacher and instructor for several years and just really gleaned so much not only from the incredible data based research but also from your ability to convey information.

I am looking forward to continuing to apply the methodologies I have learned over the past 7 months not only to my own life but to the lives that I coach on a weekly basis.

A special thanks to my friend Vic Skeens, a Level 1 Cert from Augusta, GA, that got me not only interested in CrossFit but helped me achieve something that someone who once weighed 400lbs was only able to achieve over the past 7 months... and that was get below the 200lb mark.

I have lost 45lbs since beginning CrossFit, now weigh 185, and my strength has gone through the roof. My max out on my first deadlift was barely over 300 pounds. Just a few weeks ago I set a PR at 390. Losing body fat and gaining strength.... almost unheard of.... but truth is normally stranger than fiction.

This is one of the most amazing organizations I have ever admired and now I am very proud to be a part of.

Thank you for trusting me to be a light in the world of Globo-darkness.

Sincerely,

Barry C. Allison
CF Level 1 Cert
Damnit Man!!!!

All I can say is "wow"!!! The level I cert at CF Atlanta this weekend was far more than I ever expected. Excellent instruction and outstanding lectures! The perfect balance between science and practical application. I'll never look at a person's hips the same again! Big thanks to the certification staff and to Dan MacDougald for introducing CrossFit to Atlanta and in turn to me!

PERFECT!

I had injured my bicep, and was not looking forward to doing any pulling movements and was going to fall back on a 2-mile run and some squats. Looks like I'll just make it 3!

thanks so much to the instructors at the level 1 cert at cf brooklyn this weekend. the lectures and instruction were phenomenal. i feel confident i know what i need to work on to become a better athlete and trainer. appreciate it ya'll!!

all the best,
justin

Sorry Benjamin...couldn't resist.

I think the basis of CF is to provide standardized workouts to benchmark yourself against to illustrate improvement while attempting to become more and more fit in a broad sense. It's true that supplementing and adjusting the WODs to make it challenging to you are beneficial, and are in fact suggested in the FAQs.

I personally enjoy doing powerlifting prior to my WOD, and I enjoy it. I know I'm increasing overall strength and conditioning for my competitive purposes.

Modify it as you see fit, man. It's here as a tool. If you think it's a sham(.com), then don't subscribe and get outta here. I personally think $25 a year is a very reasonable price.

Congrats on the PRs, by the way.

Just got home from the CrossFit Virtuosity Level 1 Certification. All I can say is: AWESOME FRICKING WEEKEND...The CrossFit Crew, Boz, Jon, Dennis, Jen & Keith did an outstanding job. The amount of data they covered and their attention to detail, I still can't believe how much information was delivered in just 2 short days, I was actually sad to see the weekend end. They kept the pace moving along, kept everything very interactive and lively and they also kept it fun as well. Met a lot of people from all over the US as well as a few from out of the country, it was a great experience. Thank you again for a great CrossFit filled weekend!

Safe trip home to everyone!
Steven Hecht

Solid workout from the Aussies, but how do those pass as cleans?? They were basically glorified reverse curls. Even for hang power cleans they seemed to lack the ROM a clean should require....Thoughts??

7 miles in 68 minutes.

Benjamin,

Don't forget that they have created both crossfit endurance and crossfit football to account for those individuals who are looking to improve on a specific skill set/sport.

Benjamin,

One reason the mainsite WODs are often so difficult to do RX'd is because they are designed so that only most fit athletes can perform them as such. That way, they can be scaled down from there for everyone. Granted, it can scare people off who are new to CrossFit, but that's their problem. I'll echo what jcook said in post #47. Since switching exclusively to CrossFit I've seen my numbers go up in everything from strict pullups to deadlifts to rowing, and even running. If you're looking for more than what just the mainsite programming has to offer, why not throw in CrossFit Endurance to your routine? Or even add a second metcon or strength WOD? Mainsite is a guide and a good starting point, but as we improve our fitness, it's our own responsibility to continually vary our training and modify our programming. Constantly varied, attack weaknesses, push your limits. That's what CF is all about, so if you don't get it with the mainsite, that doesn't mean that CF is wrong, it just means you should tweak your own programming, not rip on it and call Crossfitters "thick-headed". Crossfitters aren't trying to become highly specialized in a specific sport, so ripping on them for not being good at one specific thing is completely pointless. Anyway, there are Crossfitters who have succeeded in specific sports -- from MMA to pro football to tennis -- and they train using CrossFit programmed for the demands of their own sports.

So I can't help myself, but I hope to shed a positive light on the questions that our visitor Ben has proposed.

What I'm about to share is entirely opinion so critique away. I have been using crossfit more regularly over the last year and couldn't be happier. I have with out a doubt lost pounds on my max bench but who cares. my work capacity in real life a.k.a. play time and the fire dept. I work at has jumped dramatically. Crossfit in general is hard to justify in an acepted scientific method, but the religious users can attest to it's potency. My best friend has lost fifty pounds over the last six months, gained over 200 pounds on his Crossfit total, and runs long distance anytime he wants. I've never been so proud of someone's turn around. I personally believe that many of the gains accomplished in crossfit come from one's ability to mentally overcome each days wod. it's much like a placebo effect, if a person wants to get better, believes they can, then they will.

I have competed in many diverse disciplines, including powerlifting, sprint distance track, endurance/adventure racing, etc.. each of which I specialized for. participating in crossfit has now helped me do any of these things any time I want and do them well. I believe if one aspires to be better at a particular discipline, use crossfit as your base and expand from there. otherwise crossfit is a great tool to achieve a high level of GENERAL fitness. Crossfit is a business, you are right, but business that don't offer a good product or service, fail!

I don't want to end by being a dick but if your are so confident in your training and ability, show up to regionals, and continue on to win the games, using your methods. Thats probably the only way your gonna convince the majority of us were wrong.

To finish on a personal note, modified from a great crossfit quote... I can do most things better than you, almost none worse, and i'll try anything anytime because of the ability crossfit has given me.

M/30/5'10/146 (MTN WARRIOR)

Did yesterday WOD as RX'd! not perfect form in the last round but it was done, WOOO HOOO!! that's a new accomplishment, my shoulders are fried from yesterday's workout. just like ring dips and Muscle ups, Ring handstand push-ups should be something nice to accomplish! I would recommend to all new people go to start here of the main page and go to crossfit Brand X WOD, it scale the workout to whatever level you think you are. Those guys are professionals at what they do. For today's workout I wouldn't SUBBED anything unless you really have to, nothing like running in the snow or the rain. As far as the SDHP and rowing I done both and it is not the same. Just like it is not the same feeling as to do DB thrusters and wall balls. I mean unless you really, really have to, I would try to go for it. I might run a 10K instead of a 5K. Have a nice one everyone!

SANTI

That nasty girls vid looks reminds me of some sort of choreographed dance

Ben,

I don't think I need to add much more than what everyone else has previously stated in response to you. I just wanted to acknowledge the fact that your post was rather hostile, so you received a hostile response. I am one who believes you have to give respect to earn it. On another note, their is nothing wrong with open-mindedness and questioning what people preach. I gather that you are saying people should be more open-minded in their approach instead of following the main site blindly in their fitness endeavors. Importantly, however, your way of displaying this opinion was done in an attacking and rude manner. If you want an intelligent debate don't start by telling everyone you will destroy them in this and that because it sets the tone for the war-of-words so to speak that has occurred. It is ok to disagree, but never to disrespect.

Good luck with your personal goals,

R

Hey. I truly enjoy the site and community here - so I am truly not trying to criticize - but can someone please explain the criteria for censoring comments on this board? On more than one occasion both myself and others have tried to participate by posting but without result.

Thank you so much for the Certification this weekend at Crossfit Marina in HB. Everyone was incredibly professional, articulate, knowledgeable,captivating and very motivating.

THANK YOU--- TO ALL THE INSTRUCTORS AND TO STEVE AND DENISE SERRANO FOR ENSURING YET ANOTHER PERFECT WEEKEND.

CROSSFIT LEVEL ONE CERT. "CrOSSFit Marina"
Awesomeness!

Thank you for a great, great weekend.
Before the cert. CrossFit was more of a great workout that got me great results and that always left me wanting more cuz it's so fun.

Now I see that's its a way of life and how CrossFits true beauty is that it helps you not suck at life and how it will hold off the aging progess we all will go thru someday.

Being 41 years old, a former Marine, I can say in 6 months of CF I am now better faster and stronger than when I was 25.

To ALL Crossfitters and to ALL ppl interrested in fitness and health, do yourself a favor and get to a Level One Cert. You will learn soooo much and finally "get" it. What it's really all about.

The health and fitness of your loved ones and community, and hopefully someday soon the rest of the world :)

Todd- Great speaker and leader
Stephan- Great Coach and teacher
Jason- You are the bomb! Thanks for being so open and for all the knowledge
Josh- Thank you for the true and honest teaching all weekend
Jolie- WOW! enough said :)
Patrick Barber- So kind, so funny, such a great personality... kick butt Coach and Crossfitter.
My first muscle up is for you sir!

Ben,
A lot of good stuff has been mentioned in the responses above, but I want to highlight a couple things that I feel are fundamental about crossfit to me. First, about the main site: Coach has said many times that the main site workout is not a workout for everyone, but instead a workout for the fittest people in the world. Moreover, a workout that is challenging for those very fit individuals. If that is the intent, for most of us, most workouts will have to be scaled, either in reps, weight, exercise, or intensity. It is true that this leaves us all scaling down on a daily basis, but isn't it better to be in this position, and always have a peak that you are aiming for instead of having to scale up for yourself and getting complacent and bored? I think so.
The second thing is the applicability to real life. Is a ring HSPU ever going to be something you have to do in your daily life? Probably not. But what it develops in your body is critical, and that is core strength, stability, and balance. In any sport, from rowing to rugby to ping-pong, balance and core strength are the most important elements of training. Every movement that you make in a sport originates in your core. Thus crossfit employs gymnastics and olympic lifts and rowing and running, all activities that activate the core and allow the muscles of your body to become better connected. Isolation exercises like curls and extensions won't do this.
The last point I want to speak to is endurance. There are free articles on the crossfit Journal website that link to published papers that detail the benefits of short duration high intensity work. The cliff notes version; short duration high intensity work increases lactic acid threshold and VO2 max greater than long duration low intensity work. That is to say, I will see better improvement in a half marathon by exercising about 8 minutes a day beyond my lactic acid threshold than running an hour and a half each day. These results are measurable.
It is this fact that makes so many crossfitters so confident (perhaps overly so) about the system. Crossfit is the first system that makes fitness quantifiable and measurable. It provides a definition for fitness that is hard to argue with. Finally, crossfit is not in and of itself a sport. Yes, the games are held, and those athletes there have turned in into a sport of sorts, but for most it is a tool to better general fitness in our lives, exactly because we are not professional athletes. If we were, we would not need crossfit, because we would be training full time for our sport, and would thus be by definition specializing.

Kay:
I have never gotten a post "censored".

And

Ben, you asked for "more constructive replies."
You should try by making yours "More constructive." I am the worlds worst at spelling and grammar, but I can hardly read your post due to, lack of constructiveness.

If you both are not the one-in-the-same.

Thank you to Chuck and the cert crew in Atlanta . great weekend, tons of information gained. thanks for the treats and all the fine tuning. Can't wait to get back to my box and apply what was learned. my couch pulls out!!!! to funny..

I'm new to crossfit and wanted to know what's the normal warm up before each wod.

Thanks to Todd, Stefan, Josh, Jason, Pat, Jolie,and the crew at CrossFit Marina for a fantastic Level One Cert this weekend.

The weekend was extremely well organized and more informative than I had anticipated. I learned more nuances than I imagined existed in the foundational movements. The coaching cues were crystal clear and spot on. The lectures were incredibly focused and data-driven, yet also very fun and engaging. The demonstrations were simple, clear and highly informative. The workouts really drove home everything we were learning. And the overall progression of information throughout both days was very well planned as each piece of information built logically upon what came before and provided a clear and compelling overview of what CrossFit is and the philosophy behind it . Clearly a lot of dedicated thought and hard work went into preparing these certs and I was truly impressed.

Also impressive was the overall spirit and attitude of the weekend. We had some of the finest CrossFit athletes (Kalipa! Josh Everett! Jolie! Pat Barber!) working with us and each one of them made me feel like a real part of the larger CrossFit family, despite the obvious and tremendous gap between my fitness level and theirs. Todd set a wonderful tone with his admonition for us to relax and leave our egos behind. I think we all took that to heart.

I also loved the emphasis on fitness as a journey and on setting long-term goals for your fitness. It's so easy to get caught up in the day-to-day competitive spirit when doing the WOD's that I can often forget the bigger picture and get frustrated when not progressing "fast enough" or not hitting a new PR each workout. It's an individual journey for all of us, a journey to make our whole lives better, and I was reminded of that this weekend. That long-view perspective from all the coaches was very much appreciated.

The only criticism that I have is that the cert was too short and too dense. So much information was shared that I'm not sure I could truly absorb all of it in just two days. I understand the logistical necessities of having a weekend-long cert, but in my perfect world, the Level 1 would take place over 5 to 7 days so that we really get a chance to go deep into each topic with the guidance of the coaches, While we did get all of our questions answered (and all the coaches were so amazingly generous with their thoughts and insights), there was so much information covered that I really didn't have enough time for it to marinate in my mind and for me to discover where I had more and deeper questions. I'm sure more questions will come up as the days go by and I begin implementing what I've learned, and I thankfully have a great affiliate (CFLA!) where I can ask those questions, but ideally it would have been great to spend more time with these coaches and more time really digging deep on various things like the Oly lifts, nutrition, programming, scaling, the foundational movements, coaching cues, etc etc. Bottom line: you guys did too good a job and I just want more! So I'll probably be seeing some of you at the specialty certs...

So thank you for a wonderful weekend. It's great to be part of such a terrific community and such a great fitness system.

Now I need to rest my weary limbs and mind.

Matt Wagner

Is there anyone the does crossfit in the UAE?

I CANT EXPRESS ENOUGH GRATITUDE AND ADMIRATIONS TO THE CROSSFIT STUFF THAT GAVE ALL THEY HAD THIS WEEKEND IN SOUTH AFRICA .
LOVE YOU GUYS WISH WE COULD DO THIS FOR EVER.

5000m Row: 17.49,9
avg. 500m: 1.47

Tactics: Go out strong and accelerate.

Treadmill @ 2% incline

warmup: walk 0.25 mi @ 3mph = 5 min

As Rx, 5.03km = 28:37 min

cooldown: walk 0.25 mi @ 3mph = 5 min

20:46 as rx'd. also, ben, i have experienced a decline in my overall strength on the squat and deadlift, however, when i was playing college football/baseball, i couldn't do 5 pullups, but i could give lat pulldowns hell. Also, i am older than i was in my fb/bb days and not nearly as flexible as i would like. however, i agree that the strength portion does lack consistency, so that's why i do a set or two of heavy squats, deadlifts, etc. on day 3. overall, i like what CF has done for me. Also, 225 5x5 as a PR is cool with me. I remember my 10th grade year in high school i could barely bench 185, gotta start somewhere. But may I make a suggestion (well I am anyways), shoulder presses, and I mean strict, are a better gauge of upperbody strength than is the bench. press 225 5x5 and you have most on here beat i'd assume. but the unconventional workouts of CF beat boredom that way too many people face while just targeting specific muscle groups.

m/44/185

row 5k

25:30

Ian #83

well, if you look at the guy on the front at the right, you'll Steve Willis in that vid and he managed to do OK in a litle competition last July in Aromas. look him up.

and then if you knew who you were looking for, you'd also have seen Chad Mackay, Jason Heyward and Kam Ahmed, who just came 2nd, 4th and 10th in last weekend's NSW ACT sectional.

And Matt Swift at the front who runs the cert program in Australia and may well do OK in the QLD sectional in the coming weeks

how have you done in your recent competitions Ian?

On an offshore drilling Rig so had to use a treadmill.

Treadmill 5k 24:07

M/37/165

So glad I moved to Oz. Might pay me a little visit to CFX next time I'm in Sydney. Mmm mmm!

@Law #77

I train in Bahrain, there are some guys on the Navy base that train crossfit, but I'm not military so I can't get on base. Let me know if you're ever in town and want to work: cgtheo@gmail.com

@Law #77

I train in Bahrain, there are some guys on the Navy base that train crossfit, but I'm not military so I can't get on base. Let me know if you're ever in town and want to work: cgtheo@gmail.com

19:48

Just another shout out to the crew at CF Atlanta cert. Y'all are amazing. It was such a huge honor to be in the presence of such elite athletes. You definitely raise the bar for us all. I enjoyed every session, every lecture, every coach. I can't wait to go back and practice, practice, practice.
In the words of Chuck, "Hellyeah!"

26/m/5'11"/216
26:43 on the hamster wheel inclined to 1.0...the one I used only went up to 7 which I didn't know until after I had started.

Fair call on the rom. All of the boys in the vid were trying to go fast, as fast as they could ... sometimes range suffers. Noone is defending it as ideal rom. Mostly what is happening is that you think you are hitting it until someone calls you or you see it on film. I think what is missed in the comments on these these vids is that no-one cringes more that the people that see themselves on film with less than ideal rom. What happens if we do it in comp? pretty obvious ... called for a failed rep and you have to do it again. What happens if you do it in your training? ... you stunt your progress. What is reality ... life is not air-brushed, sometimes you miss the mark. It is less intentional then you might think. Now where is that foam roller? Man my hipflexors and lats are tight in that vid!

23:37. Far from a PR today! Body is still feeling tight from Rx'd Linda (I weigh 270). Maybe next time I'll scale it down some! Ha ha! But really, I'm gonna breakdown and scale. I have done my best to do all workouts as Rx'd these last 9 months I've been doing crossfit. The goal for now: finish!
M/31/5'7/270
I joke with my "fit" friends, they do crossfit, I do crossfat! LOL

row 22:05

Was going to attempt the WOD I missed but weight lifters in the gym grunting and throwing weights around. It is so great to CF with no facility except how you make it. Did today's WOD, 19.59.
3 2 1 Go

The CrossFit Level 1 Certication in Atlanta was an excellent course and well worth the money.

Great instructors (Bobbi, Justin, Chuck, Joe, Mike G, Miranda) as I learned a ton and was INSPIRED.

Thanks to Dan McDougald for hosting at his awesome gym.

Rushed back to my local gym to proudly tack my certificate on the wall.

Looking forward to the Coaches Prep course.

Brad McLeod
CrossFit Perimeter Atlanta
CrossFit Level 1 Certified

ran 5k outside at work.
time: 20'54

32/M/190

Run 5K - did this just a couple days ago.

22:33(PR)

run 5K

27:32

42/m/176cm/72kg

row 5k

19:36

One month after delivery of our new C2 rower this was my first 5k row ever and more than 2 minutes faster than my 5k run PR (21:42). Didn't feel too bad.

Obviously my power output is adequate to cover 5k in sub 20 minutes, but how can I run 5k in that amount of time?

Any advice is welcome.

51m/5'10"/215
seeing "nasty girls" I decided to give it a go. I subbed 7 pull ups and 7 dips for muscle ups...
time: 7:12
I'll run the 5k tomorrow

ABSOLUTELY AWESOME Level 1 Certification this weekend @ CrossFit Atlanta (my home gym). I found a new appreciation, love, and respect for CrossFit this weekend and now truly see the benefits that it will bring to every aspect of my life!

As an athlete who has been off and on CrossFit for nearly a year, I can say I am fully engaged and a FIRM believer in the program. Not that I didn't believe in it before, but my faith in the RESULTS has been renewed! Thanks to all of the coaches (Bobbi, Justin, Chuck, Joe, Mike G, Miranda, Karen) for their expertise and assistance! It was also great being able to go through the certification w/the person who introduced me to CrossFit - Lauren Whitmore of CrossFit Smyrna!

I'm looking forward to improving my own skills w/in CrossFit and w/in the next 3 months taking on a coaching role myself!

JOB WELL DONE EVERYONE!

run 5k
20:04

5K Run
22:43

M/35/69"/170lbs

Run 3mi 23:06
Row 5K 21:05

Slow and slow...empty stomach, little sleep...excuses, excuses....

Great Bday WOD!

Row 1k
Run 3k
Row 1k

26:00

m24 :-) /6'1"/163 lbs

M/29/145lb/5'6"

sand storm today, so i'm going to do this one on the next rest day. did some yoga instead. it felt good to loosen up after the last couple cycles.

run 5k
24:16
beach path

ran 5k
22:01
wore a 20lb vest for about the first half until the strap broke off so I had to ditch and keep going

Cross country course behind the barn snowed in. Road loop is well over 5K, with final mile uphill...

29:53

UG.

At least we are getting hints of spring with some sunshine and temps breaking freezing...woo-hoo!

Thanks to the cert crew for the Level I cert in ATL: Bobbi, Justin, Chuck, Joe, Mike G and everyone else, for making it a fun weekend! I really enjoyed each lecture, and I think the best part was watching top notch coaches coach! Something I really like about CF is the positive and encouraging atmosphere, whether you are a firebreather, or just an average guy like me, and the cert crew really practiced what they preach.

I took a lot away from this course, both in how to improve my own performance, and in how to improve and coach other people. Another aspect of the cert that was important to me was that I was able to improve my observation skills, and pick out subtle movements that were incorrect. I was then given a ton of tools/cues for re-education and correction. My full time job as a physical therapist will directly benefit from the CF point of view, and I hope to encourage many of my patients who start at the “sick” end of the spectrum to transition to wellness and then fitness with CF.

Poor showing, but got some good data.

Ran 5K in 27:00 @ 140bpm

Comment #73

Matt, Steve & all the other Aussie's in the video, you guys rock!!

I hope all is well out in the land of OZ. Keep up the good work with all you are doing in the CF community.

5k on a C2: 24:13

Slower than I expected, but not bad concidering 20 miles in about 3h30m Saturday.

24/m/5'9/176 lbs

To matt comment 75, I did not hear one correction/cueing from any trainer/coach on any of the movements--isnt that what the crossfit cert is all about? and maybe videos should be watched before submitted because newbies should not watch that and think for a sec its acceptable because it would not be in competition

I was at the Crossfit Atlanta Cert, my name is Brian Embry. The trainers and coaches were extremely approachable, professional, and held a high demeanor throughout the cert. All ego's were checked at the door, and the classroom environment fostered cohesion and willingness to learn.

A few trainers who I got to really work with and experience were above the status quo.

Chuck - amazing foresight of everything, he was the midline section of the weekend cert- trying to keep everything on time and pace. Very friendly, knowledgeable coach.

Bobbi - she really worked my quads and kept pushing me, but she did it in a way where I kept pushing myself until i got it right. Even after the entire cert was over, Bobbi worked with me 1 on 1 and my air squat until I was nailing the form with no discrepancies. As most people were leaving and ready to jet, the extra few minutes and effort really meant a lot to me. Super friendly

Mike G - this guy is a monster, well trained, very knowledgeable. Good luck at your regionals, I want to see you break top 10 at the games this year.

Justin - Nutrition cert was very well done, I've got similar lectures at other specialty certs, but your passion and personal experiences for it really drive it home.

Joe - Again, great coach, out of all the coaches, perhaps the best one at giving lectures. Great sense of humor and makes mundane shit seem very interesting.

Overall, damn proud to be level 1. You guys and all the attendees have official honey badger status in my book.

looking forward to the 5K

I just want to thank everyone that attended the Level 1 cert this weekend at Virtuosity. You guys all rock! We had a great time hosting all of you. Level 1 certs are so much fun and the people are amazing.

Thanks to the coaches: Dennis, Jen, Boz & Jon. You are amazing!

M/43/220 Did this on Saturday

Row 5K 19:20
Bike 8 Miles 20:00
Run 5K 26:30

Did the run last Tuesday too - 27:23 last week
26:01 this week.

(11.5kph to 4.4km, 12 to 4.7km, 12.5 to 4.85 and 13.5 to 5)

Will increase to 11.7 next time

row 5k
12:38

A big congrats to the ATL L1 certified trainers! I had a blast working with you all this weekend. I'm honored to be a part of your CrossFit experience!

M/36/5'5"/135

Row 5 km

22:30 - second time doing 5 km, beat last one by 80 secs. Ordered Concept 2 for home today. Yippee!

To Chuck and the rest of the Trainers @ the ATL cert. THANKS!!!!! You guys were GREAT, it was PERFECT, I had a ton more knowledge leaving the cert than when I came in the doors. JOB WELL DONE!!!!! GREAT JOB and THANKS again

19:09 completey smoked
good job everyone

On the video posted i would have to say the ROM on the squats was not the standard placing a med ball would have helped also noticed most did not come up to full hip extension on the squat. Also i thought nasty girls was hanging squat clean?
To Ben, if the main page isnt getting you what you need switch it up. Im a small guy floatin around 160 or so, heavy wods kill me i have been adding a strentgh workout prior to my wod. this definately has helped in me gaining strength consistently since now i lift 3-4 times a week. checkout crossfitoneworld.com to see the programing they offer its great. also as stated if you think you can destroy people on this site well sign up for the games and prove it

5k's are brutal. As a rower, I know that erging a 5k is all mental. Push on, fellow crossfit athletes. It will be over before you know it.

Semper fi.

#85 Memuc

I wouldn't get too hung up over comparing rowing versus running times over the same distance as I wouldn't have thought there was any real relationship between the power / speed ratios. One is driving a rowing shell through water and the other is pounding pavement :)

Cheers,
Chris

To Brooklyn Level 1 cert.
I just finished my first period class in "Principles of Fitness" class where I teach high school. The take away from this weekend is already present in my teaching. Thank you so much for excellent coaching examples this weekend!
I look forward to improving my athletes technique as well as my own.
With great appreciation,
Glenn D'Avanzo

as rxd on treadmill 20:46

4.5km hills @ 26:25

Good stuff. Could have done it faster, I was being too conservative.
5K Row-22:34

m/26/70"/215#

Thanks to all the EXCELLENT coaches, speakers, motivators and athletes at CrossFit's Level 1 cert in Brooklyn @ CrossFit Virtuosity. This was my 2nd time coming & I was def blown away again and got so much more out of it than the 1st time.

Boz, you were outstanding as usual and really set the mood for the weekend. Dennis, hand gestures or not, your a very talented speaker & were excellent in the small groups. Jen, the best demo girl around & a coach that doesn't miss a thing! Jon, you blew me away with your effectiveness in communicating to the athlete as well as your spot on nutrition lecture. I felt like you delivered "Good Calories, Bad Calories" in a 45m lecture that everyone understood. I did not realize you were from Again Faster if not I would have shaken your hand several more times for providing the most inspirational writing on your site. And Keith, thank you for hosting this event in your awesome box.

To the athletes -- had a blast learning and working out with you as well. The weekend flew by and I wish I could have gotten to get to know more of you better.

It's now on US to apply these wonderful tools that have been shared from the best.

m/24/180

Run 5k
21:33

Finally back under 7:00 miles. Hard to believe I used to be able to drop a 17:40.

M/42/5'11"/180

5K Run--1st time using VFFs
24:19

Wow,the staff was way beyond my expectation. Very smart, articulate, and passionate. Their ability to express the depth of the material in a meaningful and understandable manner is a testament to their unique qualities. They're damn good and gifted at what they do!
Thanks Boz,Jenn,Dennis and John, outstanding!
Oh yeah, thanks alot for the workouts also...I'm sure my upper body's sore it's just my legs are so gassed I can't tell.
Great weekend, and coming from a guy who's 54 years old and was killed on "Fran" that's saying something. I enjoyed every minute of it, and the time spent was extermely valuable for me.
Thanks

i might have to bike because i have a strained gastroc that hurts when i run and a blister on my butt from the last time i rowed...does anyone else get that from rowing?!

m/33/6'4"/211#

#65 Anders, Nice time!!!

5K row 18:36

need to spend more time Erging in the future.

M/42/227/6

Row 21:30
Run 30 minutes (did last week)

#112, totally agree, its brutal mentally
I thought about resting after 2,5k but somehow managed to keep going. Thanks CF I guess :)

5k run
2010-02-22 - 20:14
2010-02-09 - 20:18 (work)after wod felt good
2010-01-21 - 20:25 (work)after WOD max effort
2010-01-15 - 20:37 (work)Rest Day
2010-01-13 - 20:52 (work)after WOD felt good
2009-12-09 - 20:52 (work)
2009-11-09 - 20:40 (2.25@15/3.05@21)
2009-10-09 - 21:11
2009-09-03 - 21 mins
2009-07-20 - 22:40 (2@13:40) Hard run
2009-06-15 - 21:16
2009-05-25 - 22.04 (work)

did 2.5k row and 2.5k run in 24:37

Just what I needed...Lost Foot Pursuit this weekend!

DAMN THAT NASTY GIRLS VID WAS SICK!
So freakin motivated!

Go TIME!

Row on my non c2 rower:-

20mins row distance read 8.0 (previous best 7.9)

M/40/175/6'

5k run 22:04

Realized about 1500m in that I had set the rower for 3K not 5K. Turns out it was a good thing since I was very tight on time.
3K Row: 11:39

Missed my goal of sub 2:00 for every 500m split.

m/37/5'11"/245

Row 20:51

31:45. 5k run. Wow I am slow comparitively. Felt as though I could have kept going, but didn't. Will try again next week at increased pace. 2.0 incline on tm @ 6mph.

Thanks Pat and EC for a great Cert!!

I've heard nothing but enthusiastic responses from everyone that attended. Your focus and professionalism were exemplary, exceeded only by your skill and capability to transfer knowledge to others.

EADS now has 5 new Level I instructors to turn loose on the troops. In typical Air Guard style, they showed up this morning and took charge with our Monday morning crew.

In response to #24. Adam, to my knowledge the AFRL is not changing their view of PT methodology, but they have a few members who've tasted the Kool-Aid and like it! AFRL was the host facility, EADS (Eastern Air Defense Sector) was the coordinating unit for this event. We had a good mix of Air Force, Air National Guard, Army and civilian SRT.

5k run
24:35

5K Row: 21:46

PR is 21:00 yet I felt like I worked twice as hard on this one. Four of us did this WOD at the same time, and afterwards a conversation was started about our 'strokes per minute'. One CF'er is easily 6'2 and a big guy, and did not go max effort. His time was just under 21:00 and he did around 23 strokes per minute. I'm 5'7" with a relatively compact build, and in order to get my 21:46 I did 46 strokes per minute.

Can someone comment on form and what makes an efficient stroke for the row? If I am rowing 46 s/m and only making 21:46 am I just not generating enough watts on each pull? Any expert advice is appreciated... only been doing this 4 months.

#140 David.

First off there are a bunch of videos on this site that go through stroke technique. The C2 site also has some great info on erg technique. I would recommend watching both.

I am by no means an expert, but a stroke rate of 46 s/m is incredibly high. I don't think I get that high when I row a 500. For today's row I averaged around 27-28 s/m, but I am also 6'4". I would guess you are pulling with your arms/back before your legs are fully extended, this is a common mistake and results in a real loss of efficiency. Imagine doing a SDHP and trying to extend your hips and start the arm pull while your legs are still extending. Similar effect.

Interested to see what a real expert has to say about this.

5k Row on C2, lvl 10:

18:07.

Quite tall (6'4) so rowing is slightly easier for me, but still happy.

in reply to "David M/25/175/5'8"

Strokes per minute should be around 30 as a guide, and not over 34 for sure, remember if you were to row in a boat, the boat doesnt stop moving on the return (the way back in) so you should go for long, hard pulls, and then rest on the way back in.

watch this guy:
http://www.youtube.com/watch?v=eqVmMd7FdAA

watch how long he takes on his recovery (the way in)compared to his long powerfull drives on the way out.

Slow pace, treadmill 28:00

big thanks to Crossfit ATL for the cert this past weekend, and BIG Thanks to all the trainers that gave great lectures and demonstrations all weekend...learned so much and had fun!!!

big thanks to Crossfit ATL for the cert this past weekend, and BIG Thanks to all the trainers that gave great lectures and demonstrations all weekend...learned so much and had fun!!!

Hey did anyone catch an interview with the US woman's hockey team? I was told that it was yesterday on NBC and they said that they use CrossFit as their strength and conditioning program. If anyone knows where to find the video or if they saw it, that would be awesome.

M/39/5'9"/170

5k Row - Damper Setting = 10

18:55

Brooklyn Level 1 Certification is definitely memorable. Jon, Adrian, Dennis, Jen and Keith where outstanding in their lectures and coaching (I especially liked Boz's "Vlad" stories and group sound-offs during warm ups with Jon). The athletes were very nice and easy-to-get-along with types of people and made everyone feel comfortable. I wish I have gotten to know some of you a little better. Hopefully I will get the privilege to meet some of you guys again in the future.

34/m/210/6'5"

row - 19:06

Ran about 8 miles yesterday so rowed today. Legs were a bit fatigued so I lost it a bit in the 1500-3000m range.

38M/5'10"/170#

W/U: skipped.

Run as Rx: 25:00.

C/D: skipped.

Off PR by 4:36. Outside road course (40F, 33F wind chill, light rain). Treated this like an active recovery day. Nice relaxed pace. My body is wrecked so I really needed something like this. Done during lunch break so no time for a w/u or c/d. First time using my Garmin Forerunner. Makes it very easy to maintain a pace.

24:40 run, my absolutely worst time in 4 years, off pr by about 4 min.

5K row= 20:29, finished hard

26 y.o. m
First time 5k on the C2.
22 min 30 sec....

5k row, 19:22

Row 5K 24:20
I'd never rowed even half this distance before; I definitely will go harder next time.

Row 5K

21:47 - Can't find my comparisons from doing this 2x in one cycle at the end of last year, but I'm thinking it's either ballpark, if not an improvement.

5km run 26.51.

Carole
F/51/5'6"/133
Row 5k
Not on a C2 brand rower, so time isn't legit.

Kevin
M/50/5'11"/168
Did an upper body WOD to give the knees a break.
5 rounds:
65# shoulder press, 21 reps.
21 back extensions.
19:52

CFWUx3

5K on treadmill 1% Grade at 6am: 27:52

5K on rower at the gym while others were grinding through various subs of "Garrett": 22:32

Run 5K: 23:57

The Level One Cert at Crossfit Marina really sucked! Just kidding Todd, did I get your heart rate up?
To quote an earlier post, Awesomeness. All the intructors did a phenomenal job at explaing and backing everything up that they were teaching.
Steve Thanks again for everything
Denise Thank you for keeping me honest and humble
Jolie You are a ROCK STAR enough said
Todd, Josh, Jason, Stepan, Pat Who you are is your best quality. If anyone wants to be truly successful at running a crossfit or coaching, not only do they need the knowledge but more importantly they need the attitude you all bring every day. that is the key to motivating individuals as well enjoying to be around.
Best of luck to you all and I look forward to seeing you again in the future.

row: 21.35

FitMom - Kim -im gonna work my butt off to try to catch you on that row!! Nicely done my friend! :)

CF Marina Level 1 Cert

Everything I hoped for and more. Really enjoyed the candid answers I received to my questions. The openness of the coaches was a huge factor in the quality of my experience. This cert gave me a ton of knowledge, fired me up and gave me my first muscle up! Pat, you are funny as hell, I enjoyed your instuction and you little side comments. Jolie you're a bad ass! Jason, you're an ispiration, thanks for your time. Todd you were a great speaker and I appreciate you taking time to speak with me to answer my questions. Stephan your lectures were awesome, I learned so much (nutrition lecture was great). Josh, I hope to see you at the Oly cert! Also thank you so much CF Marina, your box and your staff are top notch!

38yo m 183#

19:30

row - 20:32

27:17 run

First time ever doing 5K row: 21:35 (OUCH!)

Ran 5.3 miles in 47:40. A bit under 9 min pace. First time running over 2 miles in a couple of months, so wanted to take it a bit slow. Had plenty of gas in the tank at the end. Could have done 10 miles.

M/36/175

Missed yesterday's WOD for biz seminar in St. Louis, so made up part of it today, then ran 2 miles:

3 rounds:
20 squats, 5 HSPU, 10 L pulls
Then 2 mile run in 18 minutes

(Still tired from awesome weekend??)

Row 5K
23:50.9 First time rowing a 5K, it was different

Row - 20:56. Had to bust the last 1K since my first 1K was so slow. Did not get good rest last night, a storm woke up my daughter. *sigh*

row 5k 22:10 first time

Rowed 2k
9:45.
Little dilly dallying with machine-older C2 with a wooden handle that was uneven, no damper settings, bent cage. Still has my respect! lol
In the last 4 weeks of a 16 week cycle of 5-3-1. Added a little extra weight to myself... added a lot of weight to the bar ; )

Run or Row 5K

I ran, no rower. Time 26:24
slower then my best but it felt great. I felt like I was running hard. No back pain, left quad got fat and sore after a wile, left knee got a bit sore, but managed to run with it fine. I was just slower then my best.

Like I said, it felt great, I felt like I was running pretty hard instead of just going along. It was cold though, 35dergees C(95 F?) my hands were cold, face a bit cold, but fine for the most part.

Great run, I needed it.

Big shout out to all the Trainers and Athletes at the Level 1 Cert. in Atlanta this weekend. Once again my love for this community has grown. Every trainer had their own method of teaching and all of them were extremely effective. I have been crossfitting for over a year, and I feel that after this weekend I have walked away a better athlete and more importantly a better coach.

31/M/150/5'6"

First time rowing 5k. My forearms were smoked at the end of this. I think I need to do some research on rowing form/efficiency. Good WOD though.

Row 5k
20:28

Damper=8

Ran 5k 23:32. Running will always be my weakness, but its getting better!

6'3 200 27
row 5k
20:30.2 damper 3.5

Row 5K 20:59

5K run 27:14

5K Row 19:41

row 21:30

tried running but ankle didn't hold up, not very happy

sandbag power snatches 26.25lbs
sandbag bear hug squats 47.5lbs

A big thanks to the trainers at the level 1 cert in Atlanta this weekend. The trainers were amazing. I learned so much and I will never forget the experience. Chuck Carswell did an amazing job of keeping the class on scheduale and engaged. All of the trainers did awesome seminar speeches and they kept us engaged and interested. I especially liked all of Justin's lectures. He is a wonderful trainer and I will never forget him. Also, Miranda was an excellent demo girl, she is truly an inspiration, she made all the movements look effortless. Thank you so much, it was worth the 9 hour drive from Virginia Beach! LOL...
But as a trainer and aspiring gym owner, the weekend was truly priceless and I gained so much!

5k Row - 23:10

3 mile 22:20
yesterdays
21:30 I subbed ring hspu with hspu.

Hang loose

Did the normal sub of SDHP.
Used 35# kettlebell. 21:05

Going to be sore tommorow.

5k Run: 19:44
5k Row: 19:50

Took about 50 sec to switch machines for a 40:30 total.

5K row - 22min flat (never rowed that long before)

It's one thing to read/study things from the CF journal, but it's a whole different experience attending a Cert. Thanks to all those involved with the Atlanta Cert. good stuff

Row: 25:44

5k run

22:50 outside in the cold gloomy weather..

M/25/149#/5'7"

Rest Cycle due to hip injury. Hitting it hard again come Thursday, hopefully.

19:21 rx'd

Row 5k 21:00

Sidelined with tendinitis/bursitis of my shoulder
physical therapy and squat improvement for today

Just wanted to give a shout out to all the HQ Cert Trainers at the CrossFit Atlanta cert. Great Job!!!

Chris N

29/M/141

Ran for 30 min, moderate to hard pace, didn't measure the distance, but it was probably 3.5 miles or so.

Back at it after a long post-deployment / retirement hiatus. This was a fine welcome back.

5000m row at 19:35. Not bad, but better next time.

Modified Warm-up

WOD (Row)
:20::07

About ::30 faster than last week when I rowed a 5k.

Get some, Go again!

Did both to welcome myself to doing fulltime crossfit (+ my master's swimming). Had a rough weekend and had to punish myself:

22min run, started too slow but pushed hard at the end

23 min row, level 7, I KNOW I can do better here

Music: Heathen - The Evolution of Chaos (my current favorite album of 2010) and then Fear Factory - Mechanize (new album)

Run 5 K
23:26

5000m on concept II in 19:24.6. Will run 5k later on treadmill. Competed in my first indoor rowing event Saturday in Philly. A 65yo guy in my heat set the world record for his age group (6:40).

6.2 km in 26min35 might row tonight

M/36/5'10"/175lb

23:25 5+km run

No where near a PR, but it was my first time running outside this year. My back is still really sore from last cycle and it was really bothering me today for some reason. Couple that with the fact that I had a late lunch before I headed out and that might have had something to with it. No excuse, just a disappointing effort for me today. Now off to do some stretching.

NEVER QUIT!

34/M/145/5'6"
Rowed 5k, 21:27

For folks having trouble with rowing, I'm no expert, but here's a few things a trained rower told me: think of your arms more like rubber bands, they shouldn't really be doing work, but they sort of snap to your chest and bounce back (granted, with control) at the end of the pull. Most of the exertion happens at the beginning of the pull. Your butt should be what is sore if you're doing it right. Frodo W., your forearms shouldn't be killing you I don't think, mine never do at least. As others have said, make sure you're extending fully, but you also don't want to be leaning back too far at the end of the pull.

Also, this rower told me to never put the damper on too high, keep it under 3-4, although I keep mine around 5. Makes me wonder why they have the thing on there though.

I'd love to hear someone who knows better tell me where I may be wrong here...but this has worked well for me so far. Rowing usually feels good for me and I'm able to go for a while.

I did 3 miles on treadmill in 17:30. I have been doing cross fit for a month and despite doing little running beyond what is called for in WOD's I feel I am in the best 5K running shape in many years! Something is working!

M/31/5'8.5"/160lbs

Row 5K 26:34 damper setting 5

F/34/5'0"/108lbs

5k Row
Rx'd 22:00

20:06, almost met my standard of holding 2 minutes for 500 meters for the 5K row.

Thanks CF

5k run 18:45, pretty brutal in sunny socal. also trying to be more of a competitive swimmer but want to keep CF in my arsenal due to strength concerns, does anyone have any feedback? thanks

Jeff

Add-on to comment 200, Damper Setting 10.

Ran 5k from scratch no warm up in 24m 20s

m/36/210/5'11

26:59

45/m/172

3 miles, in the snow, sidewalks half covered, messy but actually enjoyed it.

31 min

Mary's story is AWESOME!!!

22/m/197#

5k Row
20:16

Rower is a fairly old C2 that didn't really track meters consistently. Will suggest an upgrade to the gym mgmt soon though.

That was the run.

Ok so I have to weigh in on a couple of things.
first the last two rest day topics were phenomenal. I can't wait for crossfit to hit the market penetration tipping point. Second Ben Zander is an amazing person and we could all benefit from his tutelage. TED.com has a talk from him that knocked my socks off.

here is a link:
http://www.ted.com/talks/benjamin_zander_on_music_and_passion.html

Bench press 1-1-1 205-225-235(PR+5)
Speed squat session, shallow box, 10x2, 135 lbs.
Kettlebell 1-arm swing, 4x10, 1 pood.

Then cut the WOD in half, 1.5 mi. run, 9:30 on the nose.

Cash out: walk 5 minutes, run 3/4 mile in 4:30.

I took the Run approach during lunch, may go ahead and do the Row later this evening.

My time:
21:32

Run 5K

24:42, PR for outdoor 5K run, going to time myself on an indoor track sometime in the next few weeks to see how much of a difference it makes.

5k run in 26:42. This knee injury killed all my progress. At least it is over with.

24:42. My PR is 24:30..dang!! I got to figure out how to get faster..I want a sub 20:00 5k.My PR's are: 29:10,27:54,24:30 on the past 3,5k's.12 seconds slower this time so I think I am at a peak pace,it's time to push harder!!!!!

"Awesomeness" CrossFit Marina Cert

You don't know jack about CrossFit till you learn it from the Pros. I like to keep things short so, Thanks to all the great trainers Pat, Todd, Stephan, Jolie, Jason, Josh, and CF Marina. Lectures and demos ran smooth, and the format was great.

These trainers were the best. Thanks Pat for helping me get my first muscle up on the rings.

5k Run

25:00

Did this as more of an active recovery type deal rather than going for a PR today. Pretty happy with this time considering i felt really good at this pace. Should be able to PR on the next attempt considering.

M/32/6'1"/175

Row 5K - 19:17

Run 5k
1st half 13:30
2nd half 15:56
Total 29:26

first run without a break since ACL surgery

28:01, about 3.2 miles

was running under 20min 5Ks 5 years ago :( But I had a lot less muscle to haul around.

m/170

ROW 5K: 19:27

PR is 19:15

F/37/5'7"/155

row 5k 21:29 was shooting for 20...next time

BWT:206
:30::36

Yaay for running! I could run before I could Crossfit.

20:37.

Had a week of rest & stretching after lower back stiffened (could still tie my shoelaces, but felt like a stiff old man). Stiffness only went after a gentle 3.5km run on Saturday.

Can anyone tell me what the C2 resistance setting should be for a 5K row or is it personal choice? Thanks!

Level One Certification - Crossfit Virtuosity, Brooklyn, NY

HQ put together a dynamic and solid certification team in Boz, Jon, Jen, and Dennis. The instruction flowed seamlessly throughout the event.

The instructors' coaching of each other during demonstrations indicated to their audience the CrossFit commitment to quality and permanence of technique - even when demonstrated by a mature athlete.

CrossFit Virtuosity is a genuine find. The facility emulated all of the garage gym principles while sufficiently supplying the tools required for 40 athletes to successfully complete training and teams of two to compete in the workouts.

The athletes and coaches in attendance were well-trained, knowledgeable, and very personable. They enjoyed laughs and endured WOD's, together, with no ego and full support of another.

A full experience for any CrossFitter, the Level One Certification at CrossFit Virtuosity was an invaluable experience for this athlete. I am honored to have had the opportunity to become woven into CrossFit's ballistic-grade fabric.

Row 5K
Level 9, 20:20
22 seconds faster than last time we had this WOD.
Thanks CrossFit!

33/m/165

ran a 5k 28:35 done after yesterday wod

ouch! crazy soreness!!

23:13:00

m/27/5'11"/196
row 5k 21:07

22:46 new 5K PR!! Woot woot!! P.S. those Aussie boys ROCKED Nasty Girls!! HOLY give it hell guys!!

Run 5K

20:48

CFWU x 3, non-standard as my tendonitis is wrecked from the cleans in "Linda" the other day....

24:00 even on treadmil

24/m/175

run 5K = 22:47

Ran 2.25 miles 22:55
cfwu x 2
21/15/9
95 lb thrusters
burpees
30 225 lbs dead lift
19:32:63

Awesome I'm really feeling a good run today!

Crossfit Marina, level 1 Cert

First thank you crossfit marina, fantastic facility and great staff! The cert was everything I was looking for and more. The candid answers of the instructors added to the quality of the experience. The cert was a lot of fun, learned a ton and got my first muscle up! Pat, thanks for the comedy relief and the quality instruction. Jason you're an inspiration. Todd you're a fantastic speaker and you really reinforced my love for CF. Stephan you're lectures were fantastic, love the nutrition lecture. Josh you did an awesome job, hope to see you in the oly cert. Last but not least Jolie thanks for your instruction, you're suck a bad ass. Thanks to all those who attended, you are what makes crossfit a family.

run 5k
24.47 (think its a pr for me)

run 4mi. 29:54

M/38/165
5k run
22:20 on treadmill
then
30 K's to E's
then
8:00 x Trainer

#223 Steve. Numerous rowers have told me that one should not go much higher than 4-5 on the damper. Just my two cents.

m/22/160#

5k run

20:20 (PR)

surprised myself

Just want to give a huge thank you to the trainers who ran the cert at Crossfit Virtuosity in brooklyn...jen, dennis,jon, boz and kieth. I really can't say enough about the experience and would strogly reccomend it to anyone even remotely into Crossfit. The trainers put my college professors to shame as every single lecture was professional, informative, funny, and interesting. They kept an extremely easy going and friendly yet intense atmosphere which is not an easy acocmplishment. I feel like i learned an enourmous amount not only about my own movements but about how to teach them as well. I strangely found myself sad when the weekend was over as I didn't want to stop learning and am even thinking about attending another level 1 cert just because of how much valuable information was presented, then def. going for kettlbell and olympic lift certs.
On another note if anyone is located anywhere remotely close to Brooklyn checking out Crossfit Virtuosity is an absolute must. Great box with a ton of room and equipment and Kieth is not only an awesome coach but an overall great guy.

row 5k 19:37.5 damper setting 4

ran 21:05

m/38/76/210

Row 5k

18:40

34 yom 225 bwt

snow day here so pulled a wod off of crossfit providence's website

3rds of:
10 pull-ups
15 95 push press
time: 2:41

5 minute break

3rds of:
10 burpees
15 24 inch box jumps
time: 3:50

sprints in gym
20 sprints = 1 1/2 lengths of basketball court
10 secs work / 15 secs rest with a 1 minute break after 10.
1 1/2 length of court

Loved the level 1 seminar! learned alot from all the coaches, they were beyond expectations in their knowledge and attentiveness. The crossfit atlanta gym was great in their accomodations as a gym and very hospitable. Made you welcome! Loved the Fran workout! Really pushed out the walls for me in my fitness level. Good test. Really enjoyed it and look forward to a future in the crossfit community whether it be in training, personal development, kids crossfit, and future competitions in crossfit games. Lots to look forward to and the boundaries are endless!!

First time back since before Thanksgiving. I've spent the last 3 months working on the shoulder, focusing on some power, and training Krav Maga. I miss the intense workouts.

As rx'd, 20:01 (there's a chance this could be a PR, but I'm not sure.

Is noscrolls working for facebook posts for anybody?

5k run in 30:35

3 minutes below PR, but I did "Linda" (scaled) this morning and my legs were still tired, so I'm happy with it.

26/m/5'11"/180
row 5K damp-6
20:54
First 5K row. Kept pace about the same(2:05). Fluctuated more in last 2K.

20:07 5k row

Damper setting 10

Level 1 Cert in ATL was fantastic! Chuck and his crew are so insanely crossfit smart and deliver their message so professionally. I went in with pretty high expectations, but they just blew my mind. I want to thank all the trainers there this weekend. I learned so much from all of you. And even though we had to hit box jumps on Sunday after tabata air squats and Fran on Sat....I ain't mad at ya :)
Great cert, great time, great people. I was very impressed. Big thanks to all the trainers!

26:47

Ran at Oxnard College. Feet and chest started hurting on lap 5, and got steadily worse. Seems like we haven't run as much as usual lately, and I've added over 2 minutes to my 5K in a year and a half. Arghh.

Sounds pretty impressive Memuc. Great job nutfam, I considered my VFF's, but not ready for that distance yet. I enjoyed hearing about your experience NikNichols, it sounded a little bit like mine, except here it was windy and sunny.

Run with 2 good hills. 23:53

34/M/6'00/194

25:57

Very hilly - no flat terrain on the route. 1:50 better than last time on this route but still 3 minutes slower than my flat 5k time.

run
20:25

Row - 19:00:2
Kept 1:55 average +/-

5k row. 21:10

As an observer of the nasty girls demo, I agree with matt, the boys were pushing very very hard.

To note, the finishing times for the first 3 were between 5:50 and 6:30..
even with the same ROM standards, please feel free to try and match that.

5k Row 21:26

Run 5k

20:52

5k on Loposser Hollow
30:36

CFWU.

Row: 19:43.7 (PR)

Tried to man up and do the 5K run plus 2500m row (shin to chins). Didn't quite make my goal.

5K run (treadmill) plus 1600m row- 31:05.

*Completed 20 shin to chins (45#KB) every 400m lap, for first 8 laps (1600m row). Each row set = 1/4 lap time, so I just added 2 extra laps to the end of my 5K run to make up for the actual missed run time while rowing. Total treadmill distance= 3.6 miles.

(Average 5K run time normally 26:00-27:00.)
Semper Fi.

28:11 run very slow.

Row 5k:

20:09 (PR)

M/34/70/210

5k Run: 29:19

The Hard Routine: Opted for the run because we haven't been running much. Trail was not ideal for running with combination of snow with ice patches and snow with the consistency of sand. Wore my ice cleats which add about 2 pounds of weight per shoe.

Positives: Nice light snow gave the night a beautiful wintery feel and traffic was light where trail crosses the road, reducing run time.

Today's run is nearly 5 minutes off my summer pr.

M/23/160/5'7"

Rx'd: 20:22 PR

CFWU

Row: 21:24 PR

Back is still aching from the last cycle

3rd week of CF and loving it.

M/41/180

5km row:

19:35

Looks to be about three seconds slower than my PR.

More better faster

m/25/215#/6'1

Had to cut this one short as I was going to be late for a meeting. :/ If I hadn't forgotten my ID to get in the place... bleh...

Full CF warmup
Row 2500m, damper setting 10
10:15

Chris

New pr 26:32

CG E-City CrossFit;
Leary-Ran 5K on treadmill(TAD):22:24

rowed as rx'd

20:16

ran 6.2 k,s in 26min35 this afternoon, just finished the 5 k's of rowing in 20min28.

19:35

rowed

monitor said 3.1m in 12:38. Skeptical but I'll take it

38M/5'10"/170#

Run as Rx: 25:00.

Off PR by 4:36. Outside road course (40F, 33F wind chill, light rain). Treated this like an active recovery day. Nice relaxed pace. My body is wrecked so I really needed something like this.

ran my 5k hill route: 27:07
first run of the year - slow!

Row, DF 130.
18:11

M/26/140/5'11"
row 20:58 pr

Comment 223, sean hay. Regarding the damper setting, here's the answer from the FAQ section of crossfit.com:

5.7. What's the "best" damper setting on the C2 rower?
For most people, a setting of 3-4 best replicates the 'boat on water' feel. Great discussion here: http://board.crossfit.com/showthread.php?t=5310&highlight=damper+settings

I used 5 for today's row (19:09) and as you'll see there's some variety in other people's posts, from 10 down to 4.

32/M/190

Did do this as I just ran a 5k a couple days ago.

However I feel like today was a pivotal day in crossfit for me.

I came to work this morning and decided to work on my muscle-up since I've never been able to do one and just watched Jason's video the other day.

Long story short I got 5 this morning and later in the afternoon knocked out 30 in 25:36.

I'm so excited.

Now I just gotta get a HSPU.

Row

24:16

First time ever on rower

I ran the 5k and then rowed for a mile. For some reason, I just didnt have alot of energy today!!!!

Thank you Crossfit Marina!

The facility and the staff at crossfit marina were fantastic. I could not have enjoyed the level one cert more. I learned more than I anticipated. Thank you to all the instructors for your time and for sharing your knowledge. Pat thanks for your humor and your help with the muscle up. Jolie you're amazing, thanks for the inspiration. Jason thanks for you time. Stephan you're lectures really opened my eyes to a lot. Josh thanks for the help with the snatch, look forward to seeing you at the oly cert. Todd you ran things very well and answered all my questions. Thanks to all those that attended and make crossfit the family that it is.

5k row 22:15 - felt good

followed it with the endurance wod: 2x12min run @8min pace. I covered the first 12 minutes ok, and on the second I broke it up into 6/3/3.

20:09 row. Time sucked, but not a bad effort since I was traveling the day before and hadn't gotten any sleep.

M/25/5'11''/200

No rowing machine and didn't want to wait for the treadmill soo..biked a 10k, 25:30..

23:59 run

Not bad given the fact I had to put up with a misbehaving dog the whole way.

m.155.37

16 ROUNDS
1/2 gasser under 18 seconds - rest 30 seconds

8 ROUNDs
30 second sprint - 60 second rest

1st time in months that tommorrows WOD is not posted at 5pm.

2.5K row = 10:22; 2.5K run = 12:22

M/22/71/180

5k row 21:47

5K row, level 6, 21:35

am 5k row
23:54 (PR)

pm 45 min run

Level I cert in Rome, NY was "Frantastic"!! Pat your my hero and EC is quite possibly the most impressive human specimen on the planet and I thoroughly enjoyed her flawless demos all weekend. Great work guys, you exceeded our already high expectations!!!!

3.3 miles on treadmill at 6.3 = 31:45. Felt beat up a bit but in somewhat of a groove at the end.

19:55.1 row
Not exactly my best
faded 3x, but finished the last 1200 meters strong

27 min flat. Rolling course, chilly, strong wind. over 3 min off my usual, but coming back from a miscarriage, not horrible. Just have to keep working at it.

As Rx'd- 26:26 (8:30/mi)

M/26

CFWoD 20

Pretty sure this is the first time I've ever run 5k in my life.

8 laps of 625m, each lap about 4:00, total 33:17

row 19.55 level 6. (pr)
m/41/5'9"/220.

row 5k 22:36

As Rx'd - 27:21

M/49/6'3"/195

ROW 19:26 (PR)
damper set at 10

M 36/5'10"/170

20:25
Damper at 10

5k run barefoot on indoor track

24:27

My calves are toasted.

M 22/6'3"/230

18:25

26:21 - 1200 Double Unders

Compare to:
080116 - 26:51 (5k neighborhood route)

Row 5K

59/M/205 - 22:25

49/F/127 - 23:07

Pretty funny - I left the house this morning and actually forgot to look at the WOD.

Got to the gym (not a CF gym, there isn't one close enough to me) late, my BB was dead so couldn't look it up there.

...and decided to row as far as I could in 30 minutes - ended up at 7.1k, damper set at 6.

50/m/145
3mile run 19:40 min.

D
@ 29's
1st day back from 3-week roadtrip with the kids

21:14

23:21 5k

great day for a run here

m/34/165
5K run: 19:59

Row - 22:26

5k run (if you could call it that)
26:32
6+minutes off pr
terrible head cold (excuses excuses)

m/31/220

22:15

M/30/5'10/146 (MTN WARRIOR)

Ran 7 miles or 11. 2 Kilometers, time was 58 minutes.

Last year I saw the 10K run maybe once or twice, this year I will be ready for it. Bring it coach!

SANTI

23/23/164

21:47

22:46

EJ
M/36/170
24:15 TREADMILL
EJ

Ouch and... 19:13 5K row

5K run - 37:29 on a treadmill

You all are amazing with your times.

I'm love this!

oops, lovin

m/29/195

row 5k

18:08
avg 1:48
31 s/m

rowed 5k in 21:11

I'm just starting Crossfit, and I have yet to complete a WoD. Today I managed 3k on the treadmill in 16 min. Getting better!

Thought I had a 5k mapped out in my new neighborhood, but when it was done in 19:30 and I haven't been running very much all winter, something's wrong. Turned out the course is only about 2.9 miles. Gonna alter it slightly for next time, should be better. (Next time is most likely Friday, since I want to try to get in at least three 5ks a week from here on out. No more hibernating!!! Winter's over, DO WORK!!!)

run about 36 min 30 seconds

I got a pain in my foot though. Ice is my friend.

Haven't run in a long time. good monkey wrench in my exercise game...

row 5k

21:57

Row, row, row your boat... A very slow row, but needed it to work the ouchie out of my legs and badonkadonk.

22:15

Chin up!
Olive

Run

23:53

1/3 garrett, jumping pu's. 7 minutes. didn't eat enough today, almost passed out. thanks wife for the OJ.

row 5K

19:57

nasty

First ever 5k,not much of a runner, trying to get better. 27:09

Run 5.5 K
Hill route - down and up.
28:27

Also not a big runner. 24:20

5k (hill run at 6319)
21:30

6'0''/ 195lbs

Rowed 5K - 18:41 min

3rd week of CF and loving this stuff. Definitely the greatest gains that I have seen in any workout I have done thus far since I have started to really workout (now Train). Wanted to push this one, having had used the rower some before.

6'00''/ 195lbs

Row 5K - 18:41min

Starting to really love this stuff. Greatest gains I have seen since I have really started to workout (or TRAIN). Wanted to push myself a little on this one. Had to stop a second here and there but made it through w/o really stoping.

5k Run:
30:00min on the nose.

M/5'7/155lbs

First time 5 km row, 22:02.

Row 5K

time = 19:22

run: 24:04

James ran 5K 26:49

row
22:32

32/m/190

row, damper 4

19:55

jamie/m/28/75kg
4.5k run
approx 21 mins.

Row
19:34

What are good 5k times?

Level 1 Cert, Brooklyn:

I can't even begin to express how great of an experience this was for me. I took away so much more from this cert than I ever expected. You all inspired me to look into other certs and eventually into training. Thanks so much to all of you!!! John, Boz, Jennifer, Dennis, Keith...Thanks!!! You are all simply AMAZING!!!

CFWU
Row 24:14

CFWU x 2

Row 5K - 22:46

Goal for next time: 22:00

Row 19:20

Thank you to Lisa and Mike from CrossFit Flagstaff, Kevin from CrossFit Singapore, Andy from CrossFit Reading, Jobst from Cape CrossFit, Danie and Charmain from Rebel CrossFit for and awesome Level 1 Cert this weekend in South Africa.
You guys are an inspiration. We look forward to seeing you back soon for some more certs.
Many Thanks.

M/44/180
Row 5K - 22:04
A little slow today, still not 100%

24/m/180

5k run - 22:47

PR is 22:38 and that time was over a year ago when I was running full time before really hitting Crossfit. Hope to run a sub 22:00 sometime this year.

Played 2 hrs of basketball before attempting this WOD. First time ever using a row machine and had a hard time gettting used to reading the numbers and getting a rhythm. At about 1000m started getting used to it.

Row 2500m 12:32
Run 1 mile 10:05

m/26/150

Row 21:26 w/ damper @ 10.

28/6'8"/219

row 18:18

40m/5'11"/180

run 22:22 (treadmill)

5K run then went right into 5K row finished 40min 19sec

m/32/5'9"/175

Run 29:01.

my back is still sore from last week's WODs, just tried to complete the run.

5K run

gunnar - 21:20
chris - 24:17
clint - 26:42
jen - 26:56
harold - 26:57

row 21:37

44/168

Trying to get back, only ran 1.5 miles.

17:13

m 44 5'8 170-175
5k 28 mins.

Run 5k:

22:57

Row. 21:38. Good workout. I didn't push it as fast as I could have. Sprinted the last 1000M.

yuck....30 minute 5k and a 35 minute 12 mile bike ride. hope to improve.

Yikes. Did this one with my wife. 20:13

boy, that first run of "spring" off the treadmill is always a rude awakening. back still spasming from linda(which i did 2 d ago). had to stop several times to stretch it out. trying for pose/born to run method--did well for 1/2 of it.

35:50

dancing thru snow/mud thaw along trail. balmy and sunny 37 degrees. only 8 min slower than pr. got some work to do. 6 min slower than last tread run.

5K 16:48

5K 19:48

First time I've rowed a 5k.
24:37
Can do better but need to repace myself better next time.

CFWUx3

rowing as Rx'd: 23:25

Run 5K: 19.07
Row 5K: 19.23

To all the trainers at CF Level 1 Marina;
Thanks for a great weekend. I'm looking forward to using my newly acquired cert!

21:06 row, damper 4, best is 20:48. Towel I used for padding really bugged me.

5k Run 29:00

Very disapointing. Last October I would have done sub 20. I gave up Ironman Endurance training and took up crossfit in December. Haven't ran since late December except if it was in a WOD so not sure what to expect but would have imagined 24:00 would have been a piece of cake. My HR was 160 plus running 8min/mile pace. Just found crossfitendurance.com. I will have to start some aerobic training in with my WOD's. I'm doing IM Wisconsin in September.

ran

21:12 (PR)

into the wind...both ways :-)
...shooting to break 20.

5k Row 20:20, damper on 5

20:46 Row 5k Damper on 10

Not sure but I think my previous best was in the 22:00 range

age 54/255# 5K row 23:11.

modified, as i am working on barefoot/pose technique, calves can't support longer distances.
w/u 800 yards with fartlek then:

1600y 7:42
800y 3:26
400y 1:25
200y :37
100y :15
(full rest b/t sprints.)

then i bicycled home... calves *slightly* less shredded than last running w/o.

I did both

Run 29:41
Row 22:59(PR)

5k Row 22:33

f/5'7"/32/170#

27:20 run 5k on treadmill

5K Row

Time 21min

500m/ 2.06min

Theresa: 23:12 (row)
warmup = 500 m row, 3:00 jump rope, 200 DU + 3 rounds CF warmup (squats-BS,FS,OHS, pullups, push-ups-CTF,ring & Press@65#,KTEx75(incline),back ext-uperman,GM,no dips)

forgot to check time, but averaged about 8.7 speed on treadmill for 3.10 miles

5k row: 17:10 (1:43.0 split)

5 K run 25:28

M/24/6'1"/180

Ran 5K:
22:42

m/34/205

5K row: 25:31.

Row - 19:17.4

27/m/5'7/220#

did DT:
155# bar 5 rounds for time of:
12 DL
9 HPC
6 PJ

1) 2:15
2) 5:45
3) 8:38
4) 11:55
5) 14:45

M/33/5'4"/142lbs
Rowed 5K
21:46

5k row, 19:49. Tough mentally and not sure of pacing. Next time hold 1:55 pace as long as possible.

_

Run 23:39 (PR)

Took the day off, felt sick and weak all day. Must be from 9 mile run yesterday. Had a little leg soreness.

CFWU x 3
5K run
31:30
treadmill 1% grade

M/25/5'9"/176

Ran 5k with 25# back pack

Time: 25:30

DO WORK!!!

m36/172/5'8

27:00 even

@thegym(treadmill)

24:11

ran 1.5 miles row 2500m 24 mins

5k row
22:54

5k row 22.27

Ran for 12.30 around soccer field during The Bee's practice - better than nuttin! POSE felt good, no idea how fast I was going, approximate 2500m

M/50/6'3"/162

5k row 20:40

Semper Fi.

subbed sdhp with 65lb

forgot to add time, my bad
27:17

The Level 1 Cert at Marina was kick-ass! There's nothing better than learning the basics from those who really, really enjoy what they do. I learned nuances of movements, had more than a few 'a-ha' moments on form, and enjoyed my first real kipping pull-up courtesy of Pat Barber!

I love CrossFit for a million reasons, but I stick with CrossFit because it works, and because it is unparalleled in terms of results, community, and approach. I am not a firebreather, but I have increased my strength, endurance, flexibility, etc using scaled workouts. I love that we can tailor these workouts for any fitness level and goal. The programming aspect of the Level 1 Cert was especially helpful.

Thank you to Todd, Stephan, Jolie, Josh, Jason and Pat - you guys have amazing attitudes and it's infectious to be around you. You rock!

49/m/190

Row 21:42

Row 5k

TIME - 19:35(PR)

24:45

Ran 5k 25:54, far far from a PR.

@!@#%!!!!

Row 5k:
20:30 (PR)

Mad I wanted less than 20:00, but I was too exhausted from rugby the night before.

Good news, I broke through my sticking point at 181!!! Today 26/m/179. GET SOME!

run 5k (indoor track)

20:30 (splits: 6:38, 6:39, 6:34 + :39)

started too fast. next time start a little slower and finish faster.

previous:
21:41 (12/9/09) ankle not 100%
20:38 (11/19/09)
21:04 (10/13/09)
21:35 (9/10/09)

Row 5k

19:57.50

Sub 20 minutes was my goal. Just squeaked it in.

M/32/6'3"/200

Row: 19:03... about 30" off PR.

5k Row: 19:37
Closed my eyes for most of the last 2k. That helped a lot. Seeing the 500m pace on the clock messes with my head. I just closed my eyes and hammered it out. Sweat in the eyeballs wasn't much fun, afterwards!

Run - Treadmill

22:57 (kept getting stitch cuz i ate too much at lunch)

HR
avg - 163
max - 193

m/47/177
row 5k 20:02

M/45/165

row
21:40

M/29/145lb/5'6"

ran 5.5k in 29:34. felt good, but clearly i felt like i was going faster than i actually was.

Row
20.35

Did both

Run 5k
29:05 (Overcounted laps on track and saved gas for Row 5k- PR is 24:55)

Row 5k
23:13 (PR)

row 23:10

well off pr,
just not the day

set c2 at 5 in lieu of 10. That may have made the difference. I read somewhere that 5 more closely represents natural conditions.

Run 5k

26:31 PR

Row 20:33

21:35
5k Row

24:45 5k run

To the Atlanta cert. crew - thank you so much for an amazing weekend. I was very impressed with the way the program was run and with how much content you all managed to pack into the limited time. I hope to see all of you again in the future.

5K run 25:45

M/33/142lbs/5'5"

Row
21:38

Did "Garrett" today to make up for yesterday.

CFWU X 3

5k run: 27:50

22:03 pr

M/24/195lbs/6'3"
Row 5k 27:39

tough to do a row after those air squats.

such a mental game - fight through the doubts - with every stroke the meters go down

5k row at 4 damper setting

1:49 500m average split

18:10

burn baby burn

run 5k:
19:12

run 5k:
19:12

29.39

5K run in 24 something (accidentally deleted my time). About 3 minutes off PR, really wasn't feeling it today.

32/m/5'10"/210

5k run: 29:00

5k run 28:01

in the snow and ice with the dog

pr is 23:00, but have not run in awhile, was happy to run the whole thing, no pukie, kept a good 85 to 90% RPE.

Maria:
..missed this one the other day, so thought I'd make it up at a lunch hour workout....

Ran 5K 19:36 - think this was a PR for me!

Hans - maybe do this one tonight as your second WOD today??..come on!! PROVE to me you're faster!!

As Rx'd
4:08/4:12/4:10/4:10/4:00
Total: 20:40 (54/73) PR!
Tried to hold 2:00... next time sub 2min. Damper 7. Try 6 next time.

run 5k: 33min

Row 19:40
Damper set at 5
Last time I was a little over 20 minutes.

m/18/5'11"/165

row 1k: 100 45# SDHP's
Run 3k
row 1k: 100 45# SDHP's

21:42

23.m.138.65"

as rx'd
Run: 21:30(PR)

Row Concept2 level5 20:07 (PR by 25seconds)

M/39/168/5'10"

CF warm up.

5K run. Ipod timer stopped sometime during the run. Going offf of music listened too while running (EST) time of 26:15.

ROW 23:38.... 6 seconds off my PR dammit! :)

m/37/185/72"

23:43 Treadmill

28:22
Hilly route near Castle ice, started from far end of soccer field.

m/41/6'0"/195

26:13 on treadmill

24.24

29'38

Row: 17:39

29'38

5K 20:13, shooting for 18's.

M/24/6'1"/180

Row 5K:
21:50

5km row

18.43 - PB by 5 seconds. Reckon there is a little more in me - went out too fast....1.45 for the first 500m

still, happy with the PR

@ the sweatbox

Did Garrett at 2pm
then hitting up the row at 7pm

as Rx'd:
23:20

about a minute more than PR

Very hilly route. 24:00

M/50/153/1-1-06

Damper 4

21:09 PR

Correction 22:09

W
@ 37's
22:09

did this one late, haha. After the squat medley; 24:24.

5K Run - 18:56. PR by 32 seconds!

31:06

Run 5K

row 5 k

22:45 (pr)

23:12

F/24/148

row 5000m

27:31.1

Missed.

Unless you consider taking the dog for a run while riding my mountain bike along the 5K course I usually run.

Row PR = 20:31 on 091229
Run PR = 23:59 on 090720

M/38/185/5-10

scale... ran for 25 min with Avg HRT at 74%.
I need to do more of this, not a big fan of running. Clearly a weakness of mine and I need to work on it. Trying to really get a PR just hurts so much so it turns into a PFA and then holding on for dear life to the end for another 1.5 miles. Need to do better.

M/38/185/5-10.

previous times from log book. 3.0 mile run
24OCT2009= 22.04 ....10.15 split.
25NOV2009= 21.10....10.15 split avg hr 78%

Row 21:04

Rowed 5K, 21:30, level 6

m/36/5'9/182
Light jog & pose work to WU.
Ran Rawls Rd route.
24:13
Ran faster than 5 intervals for 1st 2 min. Still disapp w/time.
Last 5k row for this WOD: 20:24, 22:29. Get hands away from torso quickly. Continue to explode with legs.
Run history:
11/9: 24:37
10/9: 24:40
9/3: 24:58
7/20: 24:38
6/15: 23:25
5/25: 22:21-PR
4/9: 23:30
See 7/20/09 for further history

2 mi: 15:30

5k run 28:20
treadmill

oops. 25:22

30/m/71"/180#/Camp Taji, Iraq

CFWU x3
21:45 on treadmill

35 yom / 206lbs

Run 5k

Ran 2k in 11:43.

WEAK...I hate running on treadmills, and can't seem to get the hang of it. I'll be running outside next time around.

m/31/6/205

25:58 around town. Balmy 22 degrees outside.

PR is s25:15. Same course.

Run 5k : 23:24

as close as I have ever come to the 21:58 last year.
I still don't know how I ran that fast...
22:17

WOD as rx'd

23:33

CFWU
Subbed HSPU for ring HSPU
29:16
M/49/193#/72"

Row 5k damper setting 4 22:47
1st time ever

Ran 2K in 8:34
immed. row 3K in 11:38

20:12 total

wanted to break 20min but just short.

m/41/169/5'9"

broke in my new C2 at home!

22:56

19:45 - PR! goal was sub 20m

^ row 5k

m/34/205/6'3"
row 5k
20:21

Run 5K

36:45

Compare to 080209

3 miles

31:06

row: 23:40.

25m/205
5k run 24.39
on treadmill with no incline. Would have prefered outside.
was not a runner before crossfit. POSE certainly saves the knees and is faster IMO but calves still need the conditioning.

M/25/5'9"/195

row:
23:16

Ran 5k

24:50

Not my best, but came a day after being sick.

“These commandments that I give you today are to be upon your hearts. Impress them on your children. Talk about them when you sit at home and when you walk along the road, when you lie down and when you get up.”- Deuteronomy 6: 6-7

3 mile run:

6:49, 7:21, 7:14

21:24 03/06/2010
22:21 12/09/2009
24:56 11/10/2009
22:48 10/11/2009
20:46 09/03/2009
21:02 07/21/2009
20:02 06/15/2009 (400m track)
20:47 05/27/2009
20:05 04/08/2009 (400m track)
19:50 03/07/2009
20:19 01/11/2009
21:38 11/21/2008
25:30 10/21/2008
22:18 09/19/2008

Run 24:35 PR
M/35/190/6'-1"

Broke this into three slices and completed on a treadmill with a 5 minute break each round:
1 - 6.00, 2 - 5.50, 3 - 5.35

rowed: 20.49 (with 1 min. interruption)

casual jog - 40 mns

44/m/196

Outside run 5K

34:29

34 year male in keto

5k- 32:44.

5k run
2010-03-31 – 20:12 (work) 2nd wod best run yet
2010-02-22 - 20:14 (work)
2010-02-09 - 20:18 (work)after wod felt good
2010-01-21 - 20:25 (work)after WOD max effort
2010-01-15 - 20:37 (work)Rest Day
2010-01-13 - 20:52 (work)after WOD felt good
2009-12-09 - 20:52 (work)
2009-11-09 - 20:40 (2.25@15/3.05@21)
2009-10-09 - 21:11
2009-09-03 - 21 mins
2009-07-20 - 22:40 (2@13:40) Hard run
2009-06-15 - 21:16
2009-05-25 - 22.04 (work)

5k PR is 23:45. haven't run distance since dec.

2.8 miles (4.5k) in 22:03.

stopped by red light and traffic, didn't continue b/c of blister on heel. on track for 24:20, maybe better.

... then went and did 7x1 snatches for 1st time. got upto 115#

M/34/170

Run 6 miles:
45:35

2010-07-18 - 20:00 (work) Rest day. Further next time.
2010-03-31 – 20:12 (work) 2nd wod best run yet
2010-02-22 - 20:14 (work)
2010-02-09 - 20:18 (work)after wod felt good
2010-01-21 - 20:25 (work)after WOD max effort
2010-01-15 - 20:37 (work)Rest Day
2010-01-13 - 20:52 (work)after WOD felt good
2009-12-09 - 20:52 (work)
2009-11-09 - 20:40 (2.25@15/3.05@21)
2009-10-09 - 21:11
2009-09-03 - 21 mins
2009-07-20 - 22:40 (2@13:40) Hard run
2009-06-15 - 21:16
2009-05-25 - 22.04 (work)

I rowed 5K today almost a year after the original post of this WOD. First 2500 M were done in about 10:30 and then finished in about 21:00; kept a good pace and pushed hard at end.

21:46.3