Thank you crossfit

Two CFDCers getting certified on different continents! Great work Maiko and Jason!

Had a blast!!! Never thought I'd achieve this. Thank you, thank you to Lightning CF for hosting the cert and to Chuck, Joe, Justin, and Jenni for all of their heartfelt concern to help us.

Need this

Amazing two days at Crossfit Watertown. Learned a lot from some terrific people. This was my present to myself for my 45th birthday and was one of best experiences I've had in a long time. Thanks to all.

Congrats Lightning CrossFit L1's. So many cool things from the weekend: your ideas for new boxes, new PR's, first wods, great questions, and not to mention one of the best socials ever.
Thanks Ricky for the hospitality and the nice box.
To the crew: Jenni, Joe, and Justin I'd roll with you guys anytime, thanks.

CF Lightning Level 1 -- great time. Can't say I've ever had such a large amount of information put in such simple terms. Jenni, Chuck, Joe, and Justin did a great job. Training the trainer at its best.

!!!!!HONEY BADGER!!!!!
Thx, Lightning CrossFit and all the trianers!

!!!!!HONEY BADGER!!!!!
Thx Lightning CrossFit and a special thx to all the trainers!!

Absolutely loved the level 1 cert at CrossFit Asia. The certification staff was outstanding and very professional. Thank you! Looking forward to my next cert!

what do you have to do to get your cf certs and how do I go about doing that?

AMAZING w/e at LCF -- great time, great people!! Thank you Chuck, Jenny, Joe & Justin! You brought so much to the table and have inspired me even more. Can't say enough good things about your coaching ability. Looking forward to my next "treat"......after my rest day tomorrow, and being able to share what I've learned!

Insane job done by the cert. trainers at Golden this weekend!! I'm taking home invaluable information from awesome trainers! Thought the rotation of trainers during breakout sessions was real cool. Thanks again.

Tony, Jessie and Nadia,
Thank you all. I had a great time working with you, and learned so much more than I had anticipated. You were all very knowledgeable and passionate about helping us in every aspect of the CrossFit lifestyle. I look forward to helping the troops and passing on what I have learned. Thank you again. Come back to Alaska anytime.

The cert in Golden, CO was remarkable this weekend. Amazing info packed into 2 of the best days i've ever had. Thank you to everyone involved. (Miranda's husband is a lucky lucky man)

The level 1 certification at LCF was amazing! Thanks to Lt. Col. Nelson and his guys and gals for all your help! Chuck, Jenny, Joe and Justin: You guys were awesome! Guys worked extremely well together. All of you have such amazing charisma, passion, and technical expertise! It was a real "treat" learning from you guys (though my quads are telling me differently). The passion and attentiveness of the attendees was awesome as well. It was a great event!

A big Thank you to my CF trainers--Chuck, Justin, Jenni, and Joe!!! Learned so much from you guys! Also a big thanks to Ricky for having us and all your good advice. Can't wait to share all I learned!

OK just wondering does anybody else find themselves having to constantly adjust the volume of CrossFit clips--having to turn down the volume when the music track comes on, then having to turn the volume up to hear what they're saying? e.g. CF_Overload_DocsReenlistment. This is like one of those annoying cable channels where the commercials are twice the volume of the program. So I'm making a request to reduce the music track. Better yet no music track, let's just hear the audio of the workout. I don't like the alternating between loud music and low volume talk. Even when adjusting the volume, it comes on so sharply that I can't avoid a split second of loud music unless I anticipate it when the speaker is near the end of a sentence.

Tried a 400M burpee workout today. Got some weird looks but it was fun. 26:33 for 196 of 'em, trying to jump as far as I could each time. Tomorrow is my rest day.

M/39/70"/168

#12 - To get a crossfit cert, you need to pay $1,000 to crossfit and attend a one-weekend seminar. That does it!

Had a great time and the Certification Staff was awesome.

The cert in Golden was fantastic. The flow of events was great and I enjoyed that we still had time to review some of the movements beyond the basic nine, like muscle ups and snatch. There was some emphasis on the evolving and dynamic nature to Crossfit theories, which was good because it motivates me to keep involved in the community to make sure these things don't pass me by. The trainers were professional, knowledgeable, and great instructors. Definitely a worthwhile way to spend my weekend, I would've given another day if it was necessary.

To all my fellow crossfitters,

Monday, March 8th, marks the one year anniversary of the tragic shooting of my beloved pastor, Dr. Fred Winters of First Baptist Church Maryville in Maryville, IL. Fred died doing what he loved, preaching the Word of God. Fred was a godly man, a loving husband and father, and a good friend to many.

In honor of Fred I have come up with the following "hero" WOD:

“Fred”

For time:

Jerks – 128lbs (or 135lbs for convenience) for 22 reps
Eight rounds of “Cindy” with chest to bar pullups
Swings, KB – 2 pood for 43 reps
Unders, double – 45 reps
Situps – 66 reps

-128 represents the chapter of Psalms Fred was preaching from when he was shot
-22 represents the number of years Fred was pastor of FBCM
-Cindy is the name of Fred’s wife, and the number represents the date he was killed (8th)
-2 represents the number of children Fred had, two girls
-43 represents the factor of church growth during Fred’s tenure, from 30 to 1300
-45 represents Fred’s age when the Lord called him home
-66 represents the number of books in the Bible

I urge all of you to join me in doing this WOD for a man who died “in the line of duty”. This will be a WOD I will do every year on March 8th, no more, no less. Since the 8th is a CF rest day, it won't interfere with the regular CF schedule.

My church family and I covet your prayers, as we have just begun our search for a new senior pastor. Our congregation is all over the place in terms of the grieving process, but we know that through consistent and careful prayer that the Holy Spirit will empower us to move forward through this transition period. I thank you all in advance for your prayers, support, and participation in remembering a great man.

If anyone would like to email me their WOD results, you can send them to ebirkner@yahoo.com.

Phil 4:13

Thanks to Chuck, Joe, Jenni, and Justin for the great instruction. Also to Lightning CF for hosting. It was very well done.

Another great video by Jordan Gravatt, Owner of CrossFit By Overload - it was an honor to be at Doc's re-enlistment and a priveledge to do his crazy ass workout afterwards! Good times!!

On another note - we at CFO were lucky enough to have Tucker this weekend for a Gymnastics cert. It was fantastic! I highly recommend it. We all learned so much, did things we didn't think possible and had a blast the whole weekend! Thanks Tucker!!

A big thank you to our unbelievable trainers: Chuck, Justin, Joe & Jenni. Great, great work guys. Downright inspirational, seriously. Also, special thanks to Lt. Col. Nelson for hosting and for a great box.
Gonna take all of this back down to the kids in Lee Co FL at the EA Youth Club and start changing the world from the ground up! Safe travels to everyone and b blessed! - J

Had a awesome time at CF Asia. Thank you to outstanding certification staff. Also want to thank you to Jamie and great staff at CF Asia.

Jason,

Man o man, you dun up and done it again! Friend, I wish that I could have been there for you at Overload. I would have even cut my hair, shaved my beard and dusted off my blues, and wore all my medals for it. Nevertheless, proud of you for re-ups in the grand ole Canoe club. Now pick up Chief, because we need leaders of your caliber. The Navy needs guys like you. The hospital corps is lucky to count you as one among them. The Marines are better off with you. Fair winds and following seas brother.

In my opinion; the best video Overload has done thus far!

Helen
Sub Row for Run
10:00

I was in the fort wainwright level one class it was great it changed my life and its going to make the unit a more lethal fighting force thank you crossfit

that was an interesting device Louis Simmons was promoting. can anyone think of a low-cost way to approximate the motion?

Hi.
Thanks for a great level 1 Cert at CrossFit Asia. Thanks to all the staff, and to CrossFit Asia too! Great people.
It was a lot of information in two days!! I wish we could have a week for this! (or maybe just 3 days would also be great!!?)

Congratulation Jason on the re-enlistment!

A big Thank You to Todd, Jesse and Nadia. Thank you for coming up here to Fort Wainwright. You have truly inspired us Gimlets. Your knowledge and expertise has truly motivated me into Crossfit lifestyle. This is truly "The Juice". You guys take care. Thank you.

This is Chambers from CrossFit, Ft. Wainwright, Alaska. What an amazing job you all did, totally changed my life on the physical aspect of things. Forging Elite Fitness all the way!

Cert in Golden was amazing. A teriffic block of instructin with some pretty legit folks! Learned alot and will most definately pass it along. Big ups to all the trainers and the host John!

The Level 1 Cert at CrossFit Asia was amazing! A special thank you for the trainers and the staff at CFA who made this last weekend happen.

Pat, Jason, Bobbi,Kevin and the Crossfit Asia staff...thank you for all the knowledge you passed to me during the level one cert. I am forever in your debt...THANKS!!!

What an awesome time! Chuck, Joe, Justin and Jenni were professional, real, and truly cared. The information was in-depth, and exactly what I needed and desired out of the CrossFit cert. The entire weekend as one great hit after another, but if I had to put 1 thing on the top of the list, it would be the nutrition lecture….outstanding and life-changing. Thanks CFHQ for sending us the best team of trainers out there, I can't imagine another group being any better! Ricky and Lightning CF hosted an awesome cert….thank you, thank you for all of the hard work and effort that went into making our weekend nothing short of outstanding! WCABTAMD!

Great Cert at CrossFit Asia. Had an awesome time and quality instruction. Wish we had more time. If it was possible for the certs to start on Friday night to add some extra hours I would be all over it!

Thank you LCF and CF trainers Chuck,Joe,Jenni and ,Justin you guys were great.. The ability of you to deliver the message of Crossfit and Explain the essential movements was above and beyond any expectations I had. Its such a pleasure to be associatied with a group that believes in evidence based fitness as I do.. I look forward to to continue to learn the teachings of Crossfit and passing it on. Again I cant thank you guys enough for such a life changing event.. GO SEC!!!

Thank You so much crossfit trainers for an awesome weekend in Waterbury. I learned more than I ever thought possible. If anyone is on the fence about getting certified, DO IT. This weekend exceeded my already super-high expectations. (day one of paleo, wish me luck I will need it)

Alright, now what's the poor-man's CrossFit way to do a reverse hyper?

I've got lower back issues that I would LOVE to cure so I can start deadlifting again.

Ok, so this isn't the topic du jour but I have a question regarding nutrition.

I've been playing with the Zone diet and the paleo diet for almost 18 months. I tried the Zone for abut 6 months, paleo for about 6 months, and I tried a paleo food in zone quantities for a couple months as well.

What I've noticed is that I see much more rapid fat loss on the paleo or paleo-zone combination than the strict zone. However, I feel better and seem to recover faster when I am eating strictly zone diet(regardless of the type of food as long as it fits the correct macro nutrient profile)

My question is: Has anybody else found this to be the case for themselves?

I know what works for me but I'm curious about the experience of others in the community.

Great time at LCF over the weekend. Thanks to Chuck, Jenni, Joe, and Justin...among the best of trainers and coaches around. Thanks to LTC Nelson and crew for the facility and hospitality. Great people, great experience!

I knew it was a great opportunity to attend & what an unforgettable experience it was!! The cert staff for Lightning CrossFit were amazing & truly delivered the message of what CF is to a "T"...Chuc k, Joe, Jenni & Justin did such a tremendous job with explaining the material, performing the movements, correcting forms & demonstrating the significant importance of what a coach is all about!!! I appreciate everyone's time & effort that went into holding/conducting the Lightning CrossFit Cert. This is something that will always be a part of me that I plan to share & spread to others :)Thanks Again...Julie

Hey if anyone is in the central Texas area and is looking for a size 10 Rogue lifting shoe let me know. I have a pair that is slightly too big. I only wore them for this past weekends Oly cert. Im in the Killeen/Ft. Hood area.

I attended L1 Cert at CFW in Watertown, CT this weekend and wanted to say that this cert. was truly outstanding! The trainers provided us with a wealth of knowledge in a captivating, articulate and fun manner. Wanted to thank Todd, John, E.C., Dennis, Jen, Aimee, Heather, Karianne, and Sean for an amazing experience. Right now the only parts of my body that don't ache are my eye lids, but I would do over again in a heart beat.

Tree Farmer:
I have been doing a mediocre Zone diet approach for the last four months, which is a huge improvement over my carb intensive diet from before. I say mediocre because I don't measure my food strictly, but make a reasonable effort to keep the 40/30/30 ratio in my food intake by reading labels.

I have not tried the Paleo, if only because I like the variety of foods you can incorporate in the Zone diet. As for results, I would say two things: noticeable fitness gains (though this is hard to dis-aggregate from the effects of doing the WODs) and the almost complete disappearance of a few low-level ailments that I always just thought were normal. Things like headaches, mid-afternoon fatigue, blood sugar lows and highs. I suspect that the high quantity of sugars and processed grains in my previous diet was causing these ailments.

The L1 at Crossfit Watertown was awesome! The staff was outstanding! Thanks for making this passed weekend amazing for those of us who took the L1!
"Bam!, Bam!, Bam!, Bam!!!....did not hit a thing"
Hahahah! WHoot!

Well, chalk this weekend at Crossfit Watertown, up as one of the best weekends of my life! The instructors were incredible, the workouts were great and the Watertown box is amazing! So happy to be certified, I am off to change the world!

See you next weekend Aimee!

Thanks again to everyone!

Had a GREAT weekend in Golden, CO for the Level 1 Cert. Want to say thanks to the CO State Patrol for allowing these certs to take place in their great facilities. All the coaches were awesome and I really liked the structure of the class/lecture time to hands on/break outs. I feel I picked up A LOT of great knowledge from them all. A+ rating!

Got my first couple of HSPU yesterday!

In regards to last rest day's video on epigenetics:

It would seem that based on what most of this generation as well as a good portion of the previous generation is eating and putting into their bodies, we will soon have a population of obese-cancer ridden folks having a life expectancy shorter then the generation before it. It's pretty crazy but something needs to change quickly, but it won't because everything is driven by cash. It's comforting to know we can change our epigenomes and it's not too late to make major changes in how we treat ourselves, if not for us, then for our future generations.

24hrs as rx'd

Thank you for the article on "Life values and the Paradoxes of Risk". I hope it is widely read. Know what your life is really about people. Crossfit is an excellent part, but a small part.

One word: Professional. I was impressed by the level of competence from our trainers. Jenni, Joe, Justin and Chuck. It was so great to be immersed in such a like minded environment. A big thanks to Lt. Col Nelson at Lightning CF, he has an amazing thing going there. Hell Yeah!

From this weekend's Alabama Sectional:

http://youtu.be/mY_B-wlFyEM?a

Big thanks to CF Watertown for holding the L1 Cert this past weekend, great facility! Thanks to the CF HQ staff for providing us with some of the most inspiring, knowledgable, and qualified individuals at CrossFit. The Cert Staff exceeded any and all expectations. Thanks to each of you for raising the CF bar and reminding each of us that No is no...it's not personal it just is what it is. You guys ROCK!

Thanks to all at Lightning crossfit this weekend. I learned so much more than fundamentals. I appreciate all the amazing support from all of the other crossfitters and especially the awesome trainers.(Jenni, Joe, Justin & Chuck) not to mention all of the other trainers there. Thanks especially to Chuck for keeping things (& me) moving. (Can't wait to give you all of my good news updates.) Thanks to all the other crossfitters, I never thought WOD's could be so fun!! Looking forward to seeing all of you again & can't wait share everything I learned.

Nice clip #59

Took on March Painstorm today.

20 rounds of"

200m run
5 pull ups
10 push ups
5 thrusters

rounds 1-5 thrusters: 95M/65W
rounds 6-10 thrusters: 105M/75W
rounds 11-15 thrusters: 115M/85W
rounds 16-20 thrusters: 135M/95W

runs done outside
pull ups unbroken
push ups chest do deck
thrusters unbroken to my surprise. I thought for sure by the time I got to rounds 11-15 I would have to break..kept saying in my head it's only 5 reps, you can do 5 reps.

TIME: 41:25

I had a great time at the level 1 certification seminar in Golden, CO. The trainers were very knowledgeable and helpful. I cant wait to apply what I learned on myself and my clients!

Rest day? I've always found swimming to be a good low impact "recovery" workout so I did the
crossfitendurance.com WOD

Swim 3x 50yds, 100yds, 200yds with rest interval = swim time

Rd 1: :39, 1:18; 2:54
Rd 2: :40, 1:25; 2:56
Rd 3: :39, 1:21; 2:51

CFWU

"Helen" make-up:

11:35 RX

Did "rowing Helen sprints," details with 100307 (yesterday).

Hit Helen a day late

As rx'd

7:32 PR

I'm a day behind, and the gym I'm at doesn't really work for Helen, so I decided to makeup a WOD a missed due to being at sea from a few weeks back.

5 rounds, max reps
2/3 B/W thrusters - weight used: 110 lbs
pull ups

Thrusters: 15-11-10-11-12 = 57
Pull ups: 41-35-31-30-30 = 167

different take on Lynne, rough but kick ass as always

The level 1 cert in Watertown was a great experience run by true professionals. Thanks guys.

Excellent cert at LCF! Thanks to Chuck, Joe, Jenni & Justin for keeping it entertaining and informative. Learned a lot of 'tricks' to make me a better CFer and hopefully a great trainer! Just need to work on adjusting my perception of the 'treats'! :-) Looking forward to the Coaches cert! Thanks Ricky for hosting.

The level 1 cert in Watertown Conn. this past weekend was bar-none one of the best run seminars I've ever been to. Stayed on track, EXCELLENT content, proffesional trainers, well timed breakout sessions with great lifting technique practice! I've never done a WOD with so many people, not only was that an electrifying experience but the gut busting workout really solidifies the spirit of community!

Thank you Lisbeth and crew for opening up your affiliate to us, Todd and crew for such a well run Cert., a special shout out to trainer and owner Clea Weiss at Ithaca Crossfit for teaching Wendy and I a solid foundation of Crossfit skills!

Would have like to learned a little more about our trainers background. They were simply fantastic! THANKYOU THANKYOU

Active rest/Technique day

CFWUx3 in addition to:

3x20 double-unders
5x4 hspu
500m row

Worked on technique w/95#:

Power Snatch
Snatch
Snatch Balance
Clean

Lots of stretching

Awesome video, and congratulations Doc! It has been awesome training with you guys this past month, you are all a very inspiring group of people. :)

The level 1 cert at CF Watertown exceeded expectations. The whole weekend was run with professionalism and passion. The lectures were informative and engaging. The breakouts not only built my skill as an individual but also provided great examples of different trainers and their respective styles.
For me, the most telling part of the weekend was the amazing energy during the workouts, from both the attendees and the Cert staff. If anyone had walked in off the street, it would have been immediately apparent that they had stumbled onto something special.
Thanks for a great weekend. It was well worth it.

Thanks for the incredible cert in Golden. I really enjoyed the WOD on the second day. I was able to meet three incredible people. There is just something about sweating in an intense effort that brings people together that other ways just can’t accomplish. Absolutely keep the team WOD in! Maybe even add the restriction that everyone on the team has to be someone you just met…? I did think of one thing while driving back home. We talked a lot about skill work, but not in the context of programming. I know that programming is an art and there are affiliates that have mastered this, but for those of us that work out alone it can be challenging at best. I would have liked a little more discussion on how we can effectively program for skill work with the WOD’s . Maybe some best practices or just some discussion on how the different trainers attack this (before, after, as a worm up, for a dedicated WOD,…). Thanks again for all the hard work and passion! It’s hard to find a group of people more passionate about what they do and what they can do to help others. Thank you.

LCF Level 1 cert......Thanks Chuck, Joe, Jenni & Justin for KILLING my legs.. It hurt to get in and out of my car today.

..... My legs are feeling Spicy!!!

If any of you guy from this cert are planning on doing the Kettlebell cert in Charleston SC on APRIL 10-11 shoot me an email since I am headed up there and we can get together and not be strangers.

jakellum@gmail.com

Tremendous time at the Level 1 cert in Golden over the weekend! Big thanks to Boz for sharing your wealth of knowledge with us, and Matt and Cherie for all your help! Eric was a huge help in showing me a few things to help with my O lifts, and I can't wait to get back to the gym to put it all together. Awesome weekend, and worth every penny!

Thoroughly enjoyed the cert at Crossfit Asia in Okinawa. I'm re-energized and very well informed to make huge gains in my crossfit training over the next few months, now.

A big thank you to the trainers who flew out and to the hosts at crossfit asia for a brilliant weekend.

cfwu x 3 (-pu's)

As rx'd

18:30

The level 1 cert at CrossFit Asia was amazing!!!
Thank you very much for all of certification stuff, Pat, Jason, Bobbi, and Kevin!!! I'm really glad that I had these outstanding trainers!! Wish we have had more time...
I also would like to thank to stuff at CrossFit Asia.

Thanks so much! You guys did great this weekend at Crossfit Asia! This was my first cert. I just started Crossfit about a month ago and the way you guys explained things was really helpful. Cant wait until my next one :)

What a passionate and knowledgeable Cert. Team @ CrossFit Watertown this weekend. I felt very fortunate to be learning from this group of dedicated trainers. Thank you all so much for your time and coaching. Thank you to everyone at CF Watertown for opening your home.

Incredible time at the Level 1 cert! Lightning crossfit was a fantastic experience. As for the training staff, I think youd be hard-pressed to find more dedicated and knowledgeable individuals presenting the information. Thanks Guys!!!

Thanks to everyone who made the Watertown L1 cert possible. Thanks to all the passionate and entertaining trainers. I've never seen such a large group of impressively clear thinkers. Thanks to Lisbeth and all the Watertown volunteers who made their box available for us.

What an amazing group of people. I came out better then I went in. I will bring that back to my people.

LCF CERT: Many thanks to Jenni, Chuck, Joe, and Justin; your professionalism was impressive. And thanks to Ricky for coordinating the event and providing this awesome opportunity.

1st, my hat is off to Lightning crossfit! Great Box and I plan on coming back sometime soon to hit that box again harder. To all the trainers, thanks for the knowledge. A few things I think that could improve the LvL 1 cert is maybe doing power points and cliff note explainations of slides while aided by the white boards. I enjoyed the info and the explainations but its hard to follow a little bit in the book with just a bunch of stuff on a white board. Also the biggest issue I have is if I am going to pay $800 to $1000 for a course, I would hope a real book is provided vice having to print a book out myself.

I dig it. Had a blast at CFWatertown this past weekend. The instructors were amazing and very professional. Thanks Todd, E.C., Dennis, Jen, Aimee, Heather, Karianne, and Sean! Constantly varied, high intensity, functional movements. I dig it

Fantastic Level 1 Cert. Thanks to Chuck, Joe, Justin, the squatasourus Jenni, and everyone with LCF. This past weekend was one of the best learning experiences I have had. All the coaches enthusiasm and knowledge set a great standard for which I can strive to achieve now. Once again thanks to all the coaches for a great weekend, and I look forward seeing everyone again.
PS: I now have the tools I need to train to perform as ferociously as a Honey Badger.

Enlightening. Chuck, Joe, Justin & Jenni are inspirational coaches. Thanks to Lt. Col. Nelson and Lightning Crossfit for hosting and for a fantastic box.