May 31, 2010
CrossFit Level 1 Seminars: CrossFit Sport, Iceland, CrossFit Perth, Australia, University of San Diego, Rainier CrossFit, Colorado State Patrol, CrossFit Tampa.
"Coaching the Air Squat" with Adrian Bozman, CrossFit Journal preview video [wmv] [mov]
"Fallen but Never Forgotten," a CrossFit Journal article.
DJ Wickham, 220lb snatch complex from the Canadian Regionals - video [wmv] [mov]
Samuel Barber, Adagio for Strings.
"Reflections on Memorial Day" by Mackubin T. Owens.
Post thoughts to comments.
Posted by lauren at May 31, 2010 5:00 PM
Thank the gods of CrossFit it's a rest day!!
a very well deserved day of recovery. delicious...
No doot aboot it! Nice snatch.
Well, I have to say..... I am a little dissapointed that Memorial Day's WOD is a rest day. I've been gearing up in anticipation for the Hero WOD of all hero WODs. Regardless, happy Memorial Day all! Thank you soldiers for the freedom that my family and I are able to enjoy due to your sacrifice. Thank you!
Great piece by Owens. Gettysburg Address should be read aloud for the Nation on every Memorial Day. Here's a link. Really read it. And think about what it means.
Thanks to my brothers- and sisters-in-arms and to those who came before and left us a worthy and enduring legacy.
"It is rather for us to be here dedicated to the great task remaining before us—that from these honored dead we take increased devotion to that cause for which they gave the last full measure of devotion—that we here highly resolve that these dead shall not have died in vain—that this nation, under God, shall have a new birth of freedom—and that government of the people, by the people, for the people, shall not perish from the earth."
great thanks to all of the trainers who ran the Perth cert. it was a great week-end and a really great experience which i have taken alot from. cheers
Please take a minute to remember those who paid the ultimate price for this great country on Memorial Day. God bless out troops and God bless America! Semper Fidelis.
Great article in the Journal, i dont think i will ever look at a Hero WOD the same. The last line hit me about one rep at a time. RIP brothers
Thank you to everyone at the CF Rainier Cert. It was amazing. Great learning. Todd was amazing and special thanks to Curtis for opening up the Box to us. Great box and thanks to all the trainers for giving up a holiday weekend to help us all get better. Good luck in your move Rainier CF.
Big thanks to the Crossfit Cert team that came to Perth. The weekend was fantastic. Would do it again in a heartbeat!
For those of us who have fought side by side with those who have fallen, Memorial Day has a special meaning. It mattered not whether our fellow service men and women fell in battle, or in a training accident, they died in the service of our great country. No one joins the service to die for their country, but we all know that doing our duty, with honor, bravery, valor, and self-sacrifice may result in death. Our duty, as survivors and as Americans, is to honor these fallen warriors and never forget the sacrifices they made so that we can continue to live in a free nation.
I attended the level 1 cert at Rainier crossfit this weekend. If you are looking at this site wondering about crossfit thinking is it for me just get started it will change your life. If you are thinking of going to a cert, just do it, well worth it. Learned a lot ,awesome material delivered by great instuctors. Thanks guys.
love the bunny ears in the 4th picture hahahaha
Terrific weekend in Perth. Wonderful Wonderful CrossFit trainers, Matt Swift, Steve Willis, Bobbie Millsaps, Chris Teft, Kevin Lim, Brett Fforde, (sorry for any mispellings!), Hayden, Tracey and Jas D.
Thanks Jas Pelham for opening up and having a great venue (of course I'm biased!).
I had a great time and am especially grateful to Matt Swift who took out extra time to help me with my squat. I promise Matt I only did three when I got home!!
I wish we had had more time to get to meet everyone, the weekend went by so fast! Love the CrossFit community!
Muchos besos amigos!!
#4 I like that there is nothing prescribed for today. As a veteran myself I've always encouraged the thought that Memorial day is a day to live your life however you should choose. Those who have given the ultimate sacrifice and even those who haven't would want you to live your life however you should choose and to its fullest. In essence, that is what every man or woman who has buttoned, zipped or snapped up a uniform has done it for. So Americans can continue to live their lives enjoying the freedoms we tend to take for granted every day.
If you should choose to do an insane workout for your day off then by all means go ahead. But if you choose not to, then by all means go ahead. In essence- and with reverence for the men and women who have fought and died- a day off to act according to your heart's desire on memorial day is perfect.
Have a great day crossfitters and rest in peace my fallen brothers and sisters.
Thanks for a great weekend at the CF Cert 1 in Perth. It was an amazing weekend, with equally amazing and talented instructors. I learnt so much and it far exceeded my expectations.
Only complaint, it was over so quickly! Could have gone on for days learning from those guys.
Crossfit Sri Ram Ashram, India
Grateful it is a rest day after those Hero WODs.
Crossfit Kids group did "Connor"
AMRAP in 20
5 Front Squats
5 Push Press
5 Back Squats
Level 1 cert in Tampa was great. Maggie, Lance, Stephane, Lisa, Chuck, and Mike were great. Huge class! Fran! Awsome! The team WOD was terrific. Thanks
Just wanted to give Tucker and GSX a huge Thank you for an awesome event this weekend at the South Central Region Qualifiers. Tucker puts on a first class event and all the judges, volunteers, and athletes along with their fans were a pleasure to spend the weekend with. This event is what makes Crossfit great!
Amazing weekend in Tampa. The trainers were world-class.. Job well done.
Hats off to the trainers at the Tampa Cert and CF Tampa for an amazing weekend with a great group of new trainers.
No hero WOD on memorial day!?!?!?!? LAME!
I'll be doing Murph unpartitioned if anyone would like to join me.
XXXL Thanks to all of the amazing folks the made up the Perth cert. How awesome to spend an ent ire weekend with a bunch of people that are as obsessed with all things CrossFit as I am. Hell, almost made me feel normal. BIG shout out to the entire training crew, there's your virtuosity right there.
i <3 Barber's Adagio for Strings
Happy rest day! the body needs it! this past 3 day cycle was one of the hardest if not the hardest that I have ever seen, I am an Active duty Soldiers with 5 Deployments under my belt, Although i just came back from Afghanistan to Colorado, I just want to say to all of you out there to be safe in Afghanistan, Iraq and all the world. thank you for everything that you guys do and thank you Crossfit for everything that you have done for me.
For everyone fighting for our freedom and after this past 3 day cycle, I will drink a Cold Corona and eat some fat food tonight.
If you are in Colorado and want to workout with me, let me know. my garage doors are open to everyone for free. :)
Have a nice day and Happy Rest day.
was at crossfit cert in perth over the weekend.
the good - course material and schedule, lectures, presenters, instructors at breakout groups.
the bad - why was it only two days!
the ugly - the spandex shorts worn by one of the funniest instructors around.
Carter, We were supposed to be focusing on his hips and not 'on his situation'! He may very well have gotten away with it except for the progression training on the pullup! Oh well, if the man must wear spandex.... ye shall be mocked!
Never take chewing gum offered by this man... guess where he keeps it.
A huge thanks to all of the trainers at the Golden, Colorado cert this weekend. Every one of you were truly inspiring and world class. I couldn't have had a better experience. Thanks for all of your extra time and attention to detail it is much appreciated. Go team CrossFit and Happy Memorial Day!
I attended the Level 1 Cert this weekend at Rainier Crossfit. OUTSTANDING in every aspect. I learned alot and look forward to learning alot more. Kurt you were a great host/trainer. Todd, you and your crew were awesome and very thorough, Thanks Brother.
A Special Thanks to all the trainers you all brought your own unique yet effective approach to each aspect that really helped grasp the material.
I am forever greatful for the knowledge and lessons learned at the Rainier Level 1 cert this weekend. The lectures were taught by phenomenal instructors. They added laughter and unforgettable stories providing a personal touch and embedding information that will not be forgotten. Truly, I have attended countless seminars in my lifetime, but this is by far one of the best on many levels. Thank you Todd, Kurtis, Tommy, Nadia, Abby, Jesse and Chris for providing this life changing weekend.
I really need this one, I can't even imagine how much "the seven" will hurt tomorrow. But great WOD, thank you! ... But still, maybe some running today, nice weather outside and all.
Had a great time at the Rainier Cert this weekend. Thanks to Todd, Kurtis, and the rest of the trainers who spent their holiday weekend helping us out. Thought that I had a pretty good understanding of the basics of CF but they all showed me I had, and still have a ton to learn. Thanks especially for the advice on how to be a better coach/trainer. I can't wait to start working with other athletes.
HUGE thanks to the coaches at the Rainier Level 1 Cert!! AMAZING JOB! The coaches were great and all brought their own flavor to the table. It was nice to see such a diverse group of backgrounds. Just goes to show ANYONE can crossfit/ coach crossfit. It's all about what you put into it! JOB WELL DONE!
Attended cert 1 in Perth, awesome weekend, learnt heaps! Nice work Matt and crew!
I have been doing CF for quite sometime now and the article in the Journal today is bang on. I have noticed an alarming amount of "complaining" or "whining" with some of the HERO wods that HQ has put out recently. It is my personal opinion, but think that anybody that has joined this amazing community and is worth their salt should have a read of this article before opening their mouths. That is unless you have something positive to say. Happy training and hit these Hero WODS when they come up with everything you have got. Even if it takes you hours to complete, it is not comparable to the life that has been lost.
Matt Swift, Commando Steve, Bobbie, Chris, Kevin, Brett, Hayden, Tracey and Jas D. thank you all for the fantastic experience. I echo Carter's sentiment on the shorts, Kevin. You get a pass because you're from Singapore. Having not had the pleasure of working out in a box, but doing it all either in my garage or apartment gym with my wife for three years; this was a wonderful opportunity to get even more hands-on coaching and explanation that you can't get from the internet, valuable as the journal has been in my meager development as a former specialist into an average CrossFitter. I'm kicking myself for not bringing my wife.
HQs/training staff's mandate that all read the course material certainly pushed the Cert to a level above my initial expectations. I would certainly recommend to anybody wanting to train or be better athletes to take the opportunity and go as soon as you can in your CrossFit development.
More time would be nice, but I don't think that's really feasible.
Finally, thanks to Jas Pelham for truly demonstrating why the CrossFit community is such a cool place and being well more than generous with your friendship and resources. It was also pretty cool to see a 2:36 Fran- awesome effort Josh!
To the whole of Matt's crew and especially the CrossFit Perth team, thanks for making a traveler feel like he had a home for the weekend! See you for the Olympic Lift Cert in November.
Back to Bangkok.
"We prevail over death when we remember the fallen and continue the march... Memory is mightier than death."
Thank you CrossFit.
Huge thanks to Joe, Jon and Karianne for superb training and good company at the Crossfit Level 1 seminar in Kopavogur, Iceland :)!!
I'm looking forward to spreading the Crossfit concept all over Iceland!
Special thanks to the trainers Matt, Commando Steve, Bobbie, Chris, Brett, Kevin, Hayden, Justin and Tracy (I hope I didn't forget anyone), for an awesome weekend at the Perth Cert. Thanks as well to the entire Perth crew who helped to make this special event possible. Out of all courses I ever attended, this was by far the best.
Would have liked a few more days of learning and fun.
To all Servicemen and Women
To Joe, Jon & Kerrianne,
Thanks for your energy, passion and knowledge at the Iceland cert. You made me feel important and I appreciate that.
Thanks to Jon, Joe and Karianne for a great seminar in Iceland, I learned a lot. I've got the CrossFit fever!
Thoughts out to all those service men and women who've gave the ultimate sacrafice in defense of our great nation........
Thanks for a great time at The Next Level in Tampa! HQ staff was awesome and we had a nice box to work in. I can't wait to get back from this deployment and get more knowledge from such an elite family in the fitness world!
I had a wonderful time at the Tampa Cert! The trainers were amazing & shared a wealth of information! I also enjoyed wod-ing with people from all over! Team Joe & The Badass Babes rocked the AMRAP!
Please remember that Freedom is not free! Thank you to all the men & women serving our great country; and Those that paid the ultimate sacrifice -you will never be forgotten.
R.I.P. Sgt. Adam D. Quinn
Your smiling face is missed daily!
I attended the cert in tampa this weekend. What a great experience and a great team of trainers. Chuck, and the entire team were incredible (discounting the jokes), and they all clearlly love coaching CrossFit. All were extremely approachable and knowledgeable. I aspire to their level of professionalism, and I hope that I will be able to translate a portion of that passion. Thanks again to the CFHQ team and to CrossFit Tampa for hosting in a great facility.
Lights came on and dots were connected for me at the Tampa CrossFit Level 1. The passion for all things CrossFit poured out of our rock star instructors and flowed in to everyone in attendance. Thanks Chuck, Mike, Lance, Stephane, Lisa & Maggie for taking us all to the next level! Next stop Coaches Prep...
previous comment was from me, not steve. dont want to make him sound like an ass
I attended the Level One cert. at Rainier CF this weekend and learned more about parts of CrossFit in two days than I have in two years of following the website and reading the CF journal. I would recommend it to anyone regardless of how long you have been CrossFitting, especially the newbies. I wish I did it earlier. You definitely don't have to be a 'firebreather' to get all the good stuff out of a level one cert. Before I knew the 'How' of CrossFit and now I know the 'Why'. More importantly I can explain the 'Why' to someone that does not know what CrossFit is all about.
High-fives and chest bumps to Todd, Jesse, Kurtis, Tommy, Nadia, Abby and Chris. Good times.
I had in mind to post some Memorial Day thoughts, but frankly I don't think I can do any better than my good friend Dale at post #5, to which I commend each of you today. Thank you, Dale.
I will spend the day in the company of my Dad, U.S. Army (ret.) who served in Korea, and my Father-in-Law, U.S. Navy (ret.) who served during Vietnam, thankful to have each of them, thankful for the men and women with whom they served, and thankful for the men and women who served both before and after them.
Bless them all.
Finished the last two rounds from yesterday in 13:00.
NO WOD for a reason, take the energy you would focus on the WOD and find a veteran, a loved one or a friend, thank them either personally or spritually for being a part of your life. That WOD should be very fullfilling!!
Thank you for an awsome weekend Joe, Jon and Karianne! I had a great time, learned A LOT and got hungry for more! Hope to see you guys again some time.
Want to thank all of the participants and the rest of the CrossFit Sport athletes for making this visit to Iceland one I won't soon forget, but don't worry, I will be back here soon enough, awsome place, awsome people!
"Without a word this uniform also whispers of freezing troops, injured bodies, and Americans left forever in foreign fields. This uniform also documents every servicemen's courage who promises the one gift he truely has to give, his life. I wear my uniform for the heritage of sacrifice it represents and more.
I wear this uniform with pride for it represents the greatest nation of free people in the world."
--"The Uniform of My Country" by Capt. Karen Dorman Kimmel
ran 8.06 miles- 1hr 6min
don't be such a baby #53. if you are not happy with a particular workout then be creative and make up your own.
To anyone kicking around the idea of attending a Level One certification:
You'll learn more good information in two days than you can in two years, regardless of journal access and dedication to the site. Your weekend will be worth it if you have trainers half as good as the ones who ran mine.
To the coaches responsible for the Rainier CF cert: Todd, you are by far one of the best presentation speakers I have ever seen. Jessie, I may never refer to a certain lift as anything but a "high poo". Chris, you set the tone for the entire weekend by meeting us as we walked in. Nadia, thank you for the perfect demonstrations. Tommy, I benefited greatly from your technical insight and motivation during day one's workout. Kurtis, I can't thank you enough for hosting. Abby, nice work on the L-sit demo, though I can't help but think you drew a short straw to get it.
Sounds kinda like an award acceptance speech. My bad (though I do have a shiny piece of paper). I hope to meet you all again.
There are body weight WODs posted in the forums if you want a challenge. Or you can begin to build a small home gym. If not, any of a myriad of home workout DVDs on the market today might be more your speed. Regardless of your choice, let's try to remember that the main site WODs are offered for FREE.
"I have never been able to think of the day as one of mourning; I have never quite been able to feel that half-masted flags were appropriate on Decoration Day. I have rather felt that the flag should be at the peak, because those whose dying we commemorate rejoiced in seeing it where their valor placed it. We honor them in a joyous, thankful, triumphant commemoration of what they did." ~Benjamin Harrison
Thanks to all the men and women that have served for the greater good!
Went to the level one cert in Colorado. It was a great time and thanks to the trainers for cleaning up some of my movements and all the great tips!
Huge thank you to the cert staff at the Level 1 in Golden over the weekend. It was a great experience, and I am so impressed by the knowledge you all have.
Eric and Chris, I'll be cheering for you at the games from afar. You both are inspiring.
Have a great Memorial day!
Attended the Level 1 Cert this weekend at USD and it was AWESOME!!! I already felt well versed in the exercises and information surrounding CrossFit in general, but was able to enhance this knowledge immensely through the amazing lectures, demos and interaction with the staff. It was great to see Khalipa at his finest in a 30 min AMRAP, and I was most excited to have Boz there. Watching him on the Journal videos highlights his great coaching abilities, but we were fortunate to really benefit from the depth of his overall knowledge. Special thanks to a great flowmaster in Andrew 'Drew' Thompson and all his staff: Boz, Austin, Eric, Jason, Brian, J.P., Ben and a few others that I may be forgetting. Can't wait now for my Kids and Coaches Prep courses.
"Numberless soldiers have died, more or less willingly, not for country or honor or religious faith or for any other abstract good, but because they realized that by fleeing their posts and rescuing themselves, they would expose their companions to greater danger. Such loyalty to the group is the essence of fighting morale."
#53 come on what is all the whining? Hero wod's remember those that have gone on protecting us. Whatever sacrifice we the last 3 wod's caused myself is far less than the sacrifice that they made, btw I lost tons of time because I only had one bar and had to change wgts it was a long one.
Scaled to 115 lb thrusters
As well as comment #23, I will be doing the Murph workout today as well, in my Acu's and boots. Some crossfit gyms are doing the Murph workout and I think that it's very appropriate.
Attended the Cert class in Tampa. I can't say enough great things about the instructors that ran the class. They were helpful and concise in all aspects of the crossfit programming and to boot coach Dr. Mike Ray helped me achieve my first MU. Big thanks to all the instructors.
CFE: x5 800m run w/ 90 sec rest
a brutal day in honor of my fallen brothers.
"We the willing, led by the unknowing, have done the impossible for the ungrateful, with so little for so long, we are now qualified to do anything with nothing."
#64 - You are in the wrong place. Find somewhere else to spread your venom.
Great weekend in Iceland, the instructors did an amazing job over here. I have nothing but good things to say. I just wish we had more time.
Already planning my next cert.
Thanks guys and girl
Joe, John and Karianne thanks a lot for a great weekend in the Iceland Level 1 seminar. I learned a lot and am going to use this knowledge in training this week :)
To all that serve, to all that have moved on in defense of my freedom and my privilege to chase excellence in whatever manner I see fit, I am forever grateful. This country owes you a debt that can never be repaid.
Yikes, Sick Snatch complex!
Today was not a rest day for me.
Instead I went for 100 ring handstand kick-ups for 10 second hold, for time. I was only able to get 51 and then 3 wall kick-ups and my spotter and timer had to leave and so did my shoulder strength. Good times. I am super stoked that I was able to "get" the ring handstand kick-up, it only took me about 50 reps, f*ck!
I would like to thank Rainier Crossfit for hosting a great level 1 cert this weekend. I would also like to thank all the trainers you guys rock. Thanx for all the great coaching points, this program is top notch!
Thanks to all the trainers at the level on this weekend in Golden Co. Thanks to the State Patrol for opening up the facility for us low altitude people to suck wind on fran. This weekend was my ahhhhaaa moment.
new OHS PR:
then "7's" from yesterday
as rx'd: 5 rounds, 25:11
Seriously knowledgable trainers, great content, delivered in an entertaining and understandable way. Really great stuff this weekend at the CrossFit level 1 cert at Rainier CrossFit! Thank you to each of the trainers for sharing what you know.
Respect and gratitude to all who have served our great Country, past and present.
The music posted here was breathtaking. The conductor was literally crying by the end of the piece. So was I.
Thanks for posting it.
nice slow pace 10 km run to stretch out the legs and get the heart rate up. beautiful day on the east coast. Although I'm in Canada happy memorial day to all the brothers in arms down south.
Great experience at The Next Level Level 1 cert in Tampa. Gained a lot of confidence and you can never bee two confident when selling intensity. Like to thank all the trainers who put rock stars to shame.
Our box, Crossfit Silverback, did Murph this morning doing our best to honor the named and unnamed heroes who've given their lives defending our freedom. Thanks to all MILEO, Firefighters, etc who do their best protecting us civilians.
Many thanks to the coaches this weekend at the Colorado State Patrol Level 1 Certification. I learned a lot and had a great time.
Such a amazing cert in Golden this weekend. The trainers were awesome and worked great together. It was a once and lifetime experience. The fellow crossfitters were exciting too. It was great to be a part of.
Attended the Golden Co cert this weekend. Amazing experience! I am looking forward to my future certs in august (endurance) and september (mobility and recovery). Best certifcation experience i've ever had hands down!
I'm looking forward to hosting one at our box when it opens later this summer!
50 jumping jacks
50 tuck jumps
50 mountain climbers...each leg = 1/2 rep
50 jumping jacks
God bless our troops.
Thanks for a great cert at Rainier CrossFit. I thought I knew a lot, and I did, but I learned even more. Very inspiring and motivating. Thanks again to the certification staff and to all the attendees.
I can't express my gratitude enough to all the instructors at the Golden, CO. cert this past weekend. The amount of knowledge and experience that each one carried with them was truly amazing. Thank you for imparting some of that knowledge to us!
Thanks to everyone for their help and inspiration. It is astounding how much I have to work on but I can't wait. What a great experience.
Thanks again to everyone. Be safe.
Tampa Level 1 cert. GREAT weekend. Been doing Crossfit for about seven years and still learned a lot. Very professional but relaxed and fun. Top notch crew of coaches and hosts. Thanks to Crossfit Tampa/The Next Level for opening up the gym to us. Really enjoyed meeting other Crossfitters from around the U.S and elsewhwere.
Attended the Level 1 cert in Iceland this weekend, it was absolutely fantastic, professional yet fun, i learned waaay more than i had anticipated. The trainers were phenomenal! Thanks Jon, Joe and Karianne for an awesome weekend, hope you liked Iceland ;)
Thanks to all the coaches and attendees at the Golden Level One Cert. I was blown away by how much I learned in two days. I knocked two minutes off my Grace time this morning, visualizing Cheri and Chris pushing me on, and following Pat's advice to not drop it.
Eric's introducing me to squat therapy, Nicole's coaching on muscle up and Joe's Kipping progressions are all added into my warm up.
Hi All, juat want to thank the crew at Rainier crossfit for a great great GREAT level 1. I have been wanting to take a level 1 for years and should have done it sooner. It just what I needed!! Todd you are an incredible speaker and your crew was fantastic!! I highly recommend your crew and class to everyone!! Thanks so much for your expertise and time!! Cheers to all!!and yes, "High Poo to Jesse"
Sometimes things just come together. Today is a rest day, and we can only have a true rest day because of the sacrifices of the people who put on a uniform and fight for our freedom.
So on my rest day, I went for a quick 15 mile bike ride, to see what needed to be tuned up on the bike. About 8 miles into the ride, I ran into this.
A few years ago, this display stretched across several towns.
I ended up riding about 30 miles, with the white signs flickering by on the main roads. The names need to be remembered. Along with all of the other generations of heros who gave their lives.
God Bless those that have served, do serve, and will serve.
A million thanks to the Golden CO Certification staff for an awesome weekend. The knowledge, professionalism and enthusiasm were top notch. Thank you again for improving my performance and giving me the tools to improve others.
A million more thanks to all those who serve and have served our country.
Semper Fi to my brothers
Mike give me a shout on Facebook!
Nothing but great stuff on Iceland....
huge thanks to Jon, Joe and Karianne!
If you ever are in Stockholm,Sweden please look me up, would be fun to return a great weekend!
That goes for Mr. B.M too, awsome teaming up in Sundays WOD!!!
be good all....
Huge thanks and appreciation to all the Certification Staff at the Perth Level 1 Cert. Presentation, format and delivery of information was second to none. I have a new found interest in all that is CrossFit. My eyes and ears are now wide open! Thanks again.
Hey does anyone know what some of the fastest Fran times are? I did Fran for the second time today and finished it in 2:30. My buddy says that's really fast. Also, anybody have any tips on how to do those thrusters any faster? Thnx
"The Seven" (modified)
As many rounds as you can do in 20 min:
7 Handstand push-ups
DB Thruster (50,40,40,30#), 7 reps
7 Knees to elbows
225 pound Deadlift (on track), 7 reps
7 Kettlebell swings, 50# DB
5 rounds + 3 handstands
"The Seven" (modified)
As many rounds as you can do in 20 min:
7 Handstand push-ups
DB Thruster (50,40,40,30#), 7 reps
7 Knees to elbows
225 pound Deadlift (on track), 7 reps
7 Kettlebell swings, 50# DB
5 rounds + 3 handstands