July 26, 2010

Monday 100726

Rest Day


Enlarge image

CrossFit Level 1 Seminars: CrossFit Central London, CrossFit Endurance, CrossFit Arlington Heights, CrossFit King of Prussia, CrossFit Charlotte.

"Training With the Pit Master" with John Hackleman, CrossFit Journal preview video [wmv] [mov]

Mens Heat 3 of Event 2, Run/Kettlebell/Pull-up, at the 2010 CrossFit Games - video [wmv] [mov]

The 2010 CrossFit Games CrossFit Journal commercial by High 5 Productions - video [wmv] [mov]

Claudio Monteverdi, L'Orfeo.

Hart Crane - Fear

"Immigration Is U.S." by Joel Kotkin, Forbes.

Post thoughts to comments.

Posted by lauren at July 26, 2010 5:00 PM

Fitting that today would be a rest day! Words cannot describe the awesomeness that was this weekend's L1 cert @ CrossFit KOP. I developed new framework for existing knowledge, certainly learned a lot and even left with some homework for my own personal development.
Big thanks to all the great Cert. staff trainers! They balanced professionalism with a great sense of humor and a light-hearted atmosphere. They also had an amazing ability to pick up on and correct faults.
Big ups to cert staff ninja Todd for emcee'ing. Dig it!

Comment #1 - Posted by: John P. at July 25, 2010 5:04 PM

fitting that today would be a rest day? well yes its a pretty consistent 3 days on 1 day off

Comment #2 - Posted by: CT 16, 5'7", 145 lbs. at July 25, 2010 5:05 PM

Training with the Pit Master was a pretty cool video! Living in SLO and watching John's son fight, it's cool to see The Pit a little more in depth.. Thanks for the rest day coach!

Comment #3 - Posted by: Sean M/5'11"/180/24 at July 25, 2010 5:18 PM

I can not say enough about what an amazing time I had this weekend at the L1 Cert at Crossfit King of Prussia. The training staff was wonderful! They made each of us feel like they had a personal investment in us. They all provided such insightful tips on teaching the 9 essential movements and picking up faults. Thanks to Aimee I was finally able to get the PJ to click. EC's incredible coaching got me to finally understand the cues to properly snatch. Rob, Ben & Denise all helped me nail the med ball cleans. All 3 of these lifts have been my goats. To be coached by Heather Keenan, need I say more?! Karianne helped push me through Fran in an oppressive heat. The entire staff had a great sense of humor which made for some awesome presentations. Finally, big ups to the lead trainer Todd! His blend of humor, personal experience, and knowledge blew me away. He kept the program moving at a good pace to ensure everything was thoroughly covered. Every Crossfitter should attend a L1 cert, it's worth every penny! Oh CF Games 2030 epic match-up between "The Dude" vs "The Bud"...Dig it!!

Comment #4 - Posted by: Aldo M. at July 25, 2010 5:28 PM

time for a workout I saw off the internet somewhere. 10 x (5 burpees, 10 kb snatches (5 ea arm), 20 mountain climbers, 20 KB swings) sounds like a plan for Monday.

Comment #5 - Posted by: Mike at July 25, 2010 5:40 PM

crossfit central london - what a beautiful place


Comment #6 - Posted by: silvs at July 25, 2010 5:46 PM

It might have helped Joel Kotkin's "Immigration in the USA" readers to have linked to the original text of the 17-page (double spaced, large font) Arizona law. Two orders of magnitude shorter than the 2000+ page Obamacare Health Care bill. Hope the Crossfit boxes are ready to generate Form 1099s (grin).

Read the bill 17-page long law ... ... http://www.azleg.gov/legtext/49leg/2r/bills/sb1070s.pdf

Nicer still if Joel Kotkin had cited chapter/verse what exactly he finds objectionable in the 17-page long law.

When the controversy surfaced, rather than be spoon-fed what to believe by the MSM, I actually read the 17-page long bill for myself. I could not find an objectionable item in the law. Can you? Can Joel Kotkin? Has Joel Kotkin read the law?

Comment #7 - Posted by: RM3 Frisker FTN at July 25, 2010 5:48 PM

It's shame the Games vid stops before DJ Wickham's massive 325lbs jerk!

Comment #8 - Posted by: Richard Vanmeerbeek at July 25, 2010 6:04 PM

Good to see a positive article about immigration. We need the cheap labor. Govt should never tell a business who they can hire. EVER.

Comment #9 - Posted by: Jerry McGrady at July 25, 2010 6:11 PM

We should be saying thank goodness it's a rest day!! Between the 100 degree heat and the Level 1 Cert at Crossfit KOP this weekend we definitely need it! Thanks to all the excellent trainers... Heather, Rob, Denise, Aimee, EC, Ben, Kariane and Todd for making the weekend so informative and fun... even though you kept saying NO! to some of those reps. I learned a great deal this weekend. And I am incredibly proud to be a part of the Crossfit community! oh, and a special shout out to Mom! Thanks CF KOP for your hospitality!

Comment #10 - Posted by: Debbie at July 25, 2010 6:53 PM

Just finished level 1 cert at Rancho Santa Margarita. What a fantastic weekend, I learned so much. Thank you to the fantastic instructors. You could not ask for better instruction. I can't thank you enough for making it such a wonderful learning experience. I learned so much about myself as well as what I can bring back to my gym. Again, THANK YOU!!

Comment #11 - Posted by: Penny at July 25, 2010 7:08 PM

We need cheap labor? Unemployment is over 10% in most states!

Business should only be able to hire people who are legally allowed to work.

I guess you would like to see 10 year olds working in coal mines and illegal aliens taking your job.

Comment #12 - Posted by: Harris at July 25, 2010 7:09 PM

Four months in to CF-ing at my local globo, and I still cannot seem to keep both my heels down when I do a deep (proper) OH squat...wooden dowel or weighted. Not being able to go below the patella level while on-balance is impacting my ability to develop a proper snatch/clean technique. Can you point me to any articles on the Journal that might give some guidance?

Thank you.

Comment #13 - Posted by: Ryan at July 25, 2010 7:23 PM

Any thoughts on the poem?

Is night a symbol for fear?
We're surrounded by our friends, in comfort, yet we still death with fear in our daily lives?

Thanks for any ideas.

Comment #14 - Posted by: Nick at July 25, 2010 7:26 PM

Awesome Cert at Arlington Heights. I learned a ton and was quite humbled by my inefficiencies, but such is life. A lot of great things were covered, but I also feel as if I have just touched the tip of the iceberg when it comes to training and crossfit. Thanks for the great weekend trainers.

Comment #15 - Posted by: David Hagerty at July 25, 2010 7:31 PM

Why is CF posting articles on immigration? I thought this was a website based on forging elite fitness not stirring up political debate.

Comment #16 - Posted by: Kyle at July 25, 2010 7:43 PM

Thanks to all the trainers and staff at the KOP Level 1 Cert! Awesome! I dig it Todd!

Comment #17 - Posted by: Chris at July 25, 2010 7:45 PM

# 12

The key thing to remember when doing lifts such as OH squat, squats, snatches, etc, is to really sit back into your heels before you begin the motion of the lift. Most people try and balance on their forefeet because it feels more natural. Just practice doing some air squats, or OH squats with a broom stick, putting most of your weight in the heels and you'll get it. Be patient, and trust your self. You may fall the first couple of times, but stick with it.

On a side note, try switching up your shoes or practicing barefoot. Lots of traditional running shoes cause you to pitch forward because of the overly aggressive compensatory heels.

Good Luck!

Comment #18 - Posted by: blackmon at July 25, 2010 7:53 PM

The crossfit level 1 at Arlington heights, while good, was slightly disappointing. The fact as though it seemed the trainers were not allowed to deviate from the HQ norm was frustrating. Pat Sherwood saying he has a 475 deadlift from basically main page programming alone was humorous. And that Rip is just a "crossfit hater" was fairly inaccurate. He clearly didn't hate it that much, he did certs for them for a long while. He's noted that while he dislikes a bunch of stuff, he does recognize the fact that it is getting people moving weights, and teaching them barbell movements instead of silly nonsense and gives it that credit. On a positive note, Matt Chan was great, really personable, and a great coach. I was glad when we talked he leveled with me and was just very honest, it was very appreciated.

Comment #19 - Posted by: Dan Andrews at July 25, 2010 8:02 PM

Thank God its a rest day! The Level 1 Cert at Crossfit Charlotte was amazing, and amazingly hot! I am in the military and have rarely been more impressed by human performance than I was this weekend. Learning outside in the heat then still putting up times like some people had, incredible! The effort and intensity that was shown while sticking to the fundamentals and mechanics was truly impressive. We couldn't have asked for better trainers or a better box to train at. Quality all around.

Comment #20 - Posted by: Ryan B at July 25, 2010 8:09 PM

Just wanted to say what an honor it was to be in the company of all the great athletes and instructors at the Rancho Santa margarita level 1 cert. Ashley and l learned so much and we look forward to taking it back to our box. Awesome weekend!

Comment #21 - Posted by: eric walker at July 25, 2010 8:15 PM

I enjoyed the level 1 Cert in Arlington Heights. Good review of the core concepts of CrossFit, reinforced that I'm on track and that training overall is still an art that has to be applied to the individual based on their needs and level of fitness. Prior to the cert, I felt PVC training often missed the boat, I was clearly wrong. I only wish we had more time on the MU/kipping pullup stations.

Comment #22 - Posted by: Robert Fabsik at July 25, 2010 8:39 PM

I really hope I didn't hear that guy at the end of the commercial say "7 egg *whites*" while they showed the word nutrition. How can you advertise nutrition while taking out the best part of the egg for you. Everything that is good for you is in the yolk...

Comment #23 - Posted by: Nick at July 25, 2010 8:46 PM

Finished up Cert 1 at CrossFit Endurance :) First, want to say I wish my picture came out better, oh well!! Second of all, the instruction was awesome!! Every coach brought something great and I wanted to say thank you!!!!

Comment #24 - Posted by: Amber at July 25, 2010 8:47 PM

age16 140lbs 5'8"

what would be a good clean weight for my size?? and im trying to get more explosive everyother day i do 220lbs deadlifts 3 sets and then 3 sets of 95lbs hangcleans and 3 sets of 115lbs power clean plus the agility ladder... any suggestions??

Comment #25 - Posted by: Taylor Furst at July 25, 2010 9:26 PM

Does anyone know who the male commentator was for the double Helen wod?

Comment #26 - Posted by: Leeboy at July 25, 2010 9:57 PM

America is based and relies on immigration. The Fobes article is missing the key word "LEGAL". Legal immigration provides for positive, sustained growth. Illegal immigrants are draining our economy here in Arizona.

Comment #27 - Posted by: Pro SB 1070 at July 25, 2010 11:03 PM

#1..... Forgoing elite fitness also includes the use your brain, which may be stimulated by political debate?

Comment #28 - Posted by: Davis at July 25, 2010 11:10 PM

Above, #15, Sorry

Comment #29 - Posted by: Davis at July 25, 2010 11:12 PM


your right the yolk has some great nutrients like the fatty acids ect. but its also full of cholesterol and fat. i personally eat all the yolks but when im 30 or so il start going egg white because cholesterol is bad as you age and metabolic processes change

Comment #30 - Posted by: Aric D at July 25, 2010 11:44 PM

Big thanks to the trainers and everyone who attended level 1 cert @ Crossfit Central London this weekend. Thought there'd be a lot of being taught how to suck eggs but learnt a lot! Sore this morning!!!!!

Comment #31 - Posted by: weztubb at July 25, 2010 11:56 PM

Big thanks to the trainers and everyone who attended level 1 cert @ Crossfit Central London this weekend. Thought there'd be a lot of being taught how to suck eggs but learnt a lot! Sore this morning!!!!!

Comment #32 - Posted by: weztubb at July 25, 2010 11:57 PM

Cracking weekend at CFCentral London. Great box, great course and great trainers. The BBQ wasn't bad either! Learnt loads and looking forward to putting it into practice!

Comment #33 - Posted by: iujc at July 26, 2010 1:10 AM

Big thanks to the trainers and everyone who attended level 1 cert @ Crossfit Central London this weekend. Was an awesome weekend learnt a sh.. load.

Comment #34 - Posted by: Mudd at July 26, 2010 1:28 AM

totally aweseome weekend on the level one cert at central london, shout out to the trainers who were freakin awesome, pretty sore this morning cant wait to smash the next WOD with sound technique haha!!! push ups??? HELL YEAH!!!

Comment #35 - Posted by: owen at July 26, 2010 1:54 AM

Thank you SO much trainers for a brilliant CFL1 cert at CFCL!! Learnt so much & met so many great people..looking forward to getting back to the WODs already... HELL YYEEAA!

Comment #36 - Posted by: Lara at July 26, 2010 2:32 AM

CF-L1 @ Arlington Heights exceeded all of my expectations. I don't really know why, Crossfit is constantly showing me something knew everyday and always meets or exceeds my expectations. Awesome job by every coach who all are very passionate about everything crossfit and truely demonstrated that they wanted you to learn, and get it right, and get better and better so you can teach others the right way. The credentials are awesome but the knowledge is monumental! thanks so much! 10 pushups in 3,2,1 HELL YEAH!!!!!

Comment #37 - Posted by: Michael at July 26, 2010 4:50 AM

The Forbes article was not very well written. The author tries to argue essentially that Americans are returning to a more xenophobic society, however in most cases this is simply untrue. If you take a look at his article on "The Harsh Arizona Immigration Law", he never once explains why the law is so "harsh" and unreasonable (which it isn't-- it merely restates federal legislation which has been in action for decades). He is clearly biased and writing to entertain those who know nothing about immigration and federalism outside of what X "news" source spins for them. Start thinking for yourselves, sheep-le.

Comment #38 - Posted by: Jon T at July 26, 2010 5:18 AM

Yeah cheap labour is great until it takes his job for $5 less an hour. Then it will be theytookourrjobbs!! ( south park. U know the ep).

Comment #39 - Posted by: Mrflakey at July 26, 2010 5:21 AM

Seeing the building where Mr. Hackleman trains his warriors it seems to me that the Pit came along as well. Didn't you use to train Chuck L. and the others in your backyard? That's good to see.

Long life to Cross-Pit!

Comment #40 - Posted by: Guy - M - 6'2" - 225 lbs - Ottawa, Canada at July 26, 2010 5:26 AM

CF-L1 @ Arlington Heights was one of the best experiences of my life. Thanks Pat for the FGB mod! ;) It was awesome to connect with the HQ trainers. Actually real normal people that are just REALLY good at what they do. Great blend of social times and working hard. Matt, I will see you in the Denver Box soon I hope.


Comment #41 - Posted by: Randall Coffelt at July 26, 2010 5:27 AM

i hate the "alien" thing so that's because i really preffer to stay in my country, have a good life good health....alien? Mmm....i'm a human been no matter how much money i make.....

Comment #42 - Posted by: s'more at July 26, 2010 5:38 AM

We had a great experience hosting the Level 1 cert here at CrossFit Arlington Heights this past weekend. Thanks to Pat, Cherie, Matt, Joe, Eric and Rudy for an excellent presentation and to all the outstanding athletes that came from all over to begin their journey as CF trainers.

Comment #43 - Posted by: Jim Inman at July 26, 2010 5:42 AM

Since it is a rest day i guess we can talk about anything. Lol I think I might go to Mexico and take their jobs,, wait they don't have any and they'll prob shoot u.. just stay here..

Comment #44 - Posted by: Brandon at July 26, 2010 5:48 AM

you people need to argument with some respect.....sad to read some racists comments

Comment #45 - Posted by: s'more at July 26, 2010 5:55 AM

Harris, comment #11 - Unemployment is high because wages are too high. If the govt got out of the way and let the laws of supply and demand work, we'd be at full employment. Govt is propping up wages with unemployment benefits, minimum wage laws, welfare, immigration laws, etc. The list is long. This is Hayek 101. check it out bro. It explains what's wrong with our economy and what needs to be done to fix it.

The main problem people have with illegals is that they get welfare, public education and health care. Get rid of those things and illegals won't be a problem. The problem is the welfare state, not illegals. More Hayek and less Marx and everyone will be happier.

Comment #46 - Posted by: Jerry McGrady at July 26, 2010 5:56 AM

Why is a person in this country illegally not convicted and prosecuted of the crime associated with the illegal act? S'more seems to have an axe to grind on this so perhaps he can enlighten me as to why this illegal act is ok.

Comment #47 - Posted by: bill/51yo/6'/210 at July 26, 2010 6:04 AM

Level 1 Cert at Arlington Heights was a blast! It was such a great atmosphere to get experiance and learn from such great trainers. Very knowledgable and down to earth staff, answering questions and talking to you on a personal level. Getting new cues, tips and tricks to correct all my deficiencies will no doubt help my training, and help me to train my Marines!

Comment #48 - Posted by: Andrew at July 26, 2010 6:04 AM

Oh, and one more question for S'more....what racist comments are you referring to?

Comment #49 - Posted by: bill/51yo/6'/210 at July 26, 2010 6:05 AM

As a proud libertarian I say screw it, let them in. If your not willing to work for less, well, stop being lazy and let the markets work their magic.

Comment #50 - Posted by: Westwood at July 26, 2010 6:20 AM

CFSB Day# 36, Week 6


225x5, 255x3, 275x3, 300x1, 315x1(PR), 320x1(PR), 325x1(PR +90# from week 1 of CFSB)...I am relatively happy with this..I know it will take awhile to get my numbers back up where they were..but at least they are continually going up every week. Must keep telling myself this!

Metcon less than 15 min:


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time as RX’d: 14:37(PR by 1:01)

Gym/Skill Dev: HSPU on parralettes…worked on trying to move away from wall and try free standing.

All in all…I am happy with today…taking a few days off drove me crazy but I think I needed it.

Comment #51 - Posted by: Memmnoch at July 26, 2010 6:26 AM

Happy for the rest day!!

I appreciated the article, "Immigration is US".

I agree with the emphasis on the positive side of immigration.... but it seems that he is brushing over the many MANY problems with illegal immigration. The part that he has left out is that all those millions of immigrants that created our national tapestry stood in long lines at ports like Ellis Island, took a pledge, learned our language (English) and gladly became AMERICANS.

Many still come and participate in the AMERICAN experience, and we must welcome that. We must fight against nationalism and racism... but we also must secure our borders against those who don't give a rip about our ideals and laws.

Comment #52 - Posted by: Nathan at July 26, 2010 6:33 AM

Billy you can't talk trash of another country and call alien someone call him inmigrant.....now!!!! It's true every inmigrant who wants to work there HAVE to be legal that's true....ilegal is never good

Comment #53 - Posted by: s'more at July 26, 2010 6:39 AM

#8 I've been doing cf for about four months also.
My overheads etc. are progressing slowly, I practice every day in warmups and stretch my hamstrings, hips twice a day. I also place a chair or a ball at the spot I want to reach at the bottom of the squat, and prgressively lower it. I think it really comes down to flexibility,and learning to fire your glutes, hamstrings. (easier said than done for a newbie)
Good luck and keep trying.

Comment #54 - Posted by: Dan at July 26, 2010 6:57 AM

Comment #11 - Posted by: Harris

The point of the article is that immigration should be legal. Take a look at your statements and reframe with consideration of the idea that the legal restrictions on immigration create most of the problems that result from immigration. For example - low wage black markets for labor with no access to the legal system.

As for immigrants 'taking' your job - if you can't out-compete a legal immigrant, why do you deserve your job? Yes, I realize our education system isn't stellar, but I'm confident it would beat most of the systems south of the border, so that's no excuse.

As Steyn and many others have pointed out - "it's the demographics, stupid." We've built an entitlement system that requires an expanding population but Americans are not even reproducing at replacement rates (although we do far better than any other westernized nation due to our Hispanic population).

That leaves us with a collapsing entitlement system, or the necessity to have immigration, or the requirement to up the "breeding rates." Of the three issues, I'd rather ditch the entitlement system but that isn't going to happen. Let's not even discuss how the govt could 'up the breeding rate', and besides, all the greenies want fewer humans not more. Seems to me, that leaves opening the borders for legal immigration - but please, someone tell me another option if you have it.

On a related topic - we should not only allow educated foreigners (especially those trained in US universities) to immigrate, we should pay them to immigrate. Accelerate the brain drain to the US. The current restrictions on these immigrees are impossibly myopic and hurt US company competitiveness in the intl markeplace.

Jerry's got it right (Comment #8 - Posted by: Jerry McGrady) - none of the govt's business who anyone hires. Paul

Comment #55 - Posted by: Apolloswabbie at July 26, 2010 6:58 AM


Today Rest day WOD for me.

Tabata 135 Power cleans, Burpees, 1 POOD KB Thrusters in each arm, 135 DL

135 Power cleans 7,8,6,5,2,5,2,5
Burpees 7,4,5,5,4,4,4,6
1 POOD KB Thrusters 7,4,4,4,4,3,3,4
135 Deadlift 4,7,4,8,7,10,4,10

I know it was rest day but I rather work on my weakneeses a little bit than to rest. I know Power cleans are almost my body weight :) I wonder when Grace is going to pop up as a WOD, Nice WOD today for me.

Have a nice rest day everybody


Comment #56 - Posted by: SANTI at July 26, 2010 7:03 AM

From a coach's perspective, I really found the L1 Cert (Arlington Heights, IL) to be a great foundation for any new coach. I've done several other nationally accredited certifications, a 4 year degree in exercise phys., as well as attended numerous functional fitness workshops and conferences... none of which had the same focus on quality coaching/cuing. I can't wait to get back in front of clients and teach them the core movements the way they should be taught (PVC BABY!). From the athlete's perspective, Pat, Joe, Eric, Matt, Cherie and Rudy really got me to rethink my mechanics and nutrition. I know what changes I need to make in my approach to move beyond a tier 2 athlete! One last note, the host's were great! Cold water, good circulation/climate, clean bathrooms, ample parking... Really made for a comfortable experience!

Comment #57 - Posted by: Cheston at July 26, 2010 7:08 AM

AMAZING weekend @ level 1 cert in Arlington Heights! within 30 mins of leaving Sunday was able to put into practice a lot of what we learned when a buddy's parents asked me "what is CrossFit?" classic! think I've got em intrigued enough to give it a shot!

Comment #58 - Posted by: Nathan P at July 26, 2010 7:24 AM

Aric D, comment #30,

Cholesterol in the food you eat doesn't convert to cholesterol in your body. Triglycerides in the body are made from an over abundance of carbs in the diet. Glucose will only fill muscle or liver. If there are excess glucose molecules in the blood once the storage sites are full, insulin will continue to pump them into the liver to clear them from the blood and the liver will begin to convert them into triglycerides. This is why eating paleo foods in zone quantities is so effective for longevity and performance. Blood sugar/insulin management. On a side note...L 1 in Arlington Heights was sweet! It was my second time at an L1 and I'll probably go again in the future. Getting to be around such great coaches is gift to anyone who trains others. The only way to get better is to not be the smartest person in the room. Thanks HQ for giving us all the options to learn from people who are smarter and more experienced.

Comment #59 - Posted by: JJ K at July 26, 2010 7:32 AM

L1 cert at Crossfit Central London was awesome. So much great information and coaching.
Oh yea and... Go Thundercocks!

Comment #60 - Posted by: robert at July 26, 2010 7:44 AM

Joel Kotkin leaves out the part where the reliance on foreigners eventually helps doom the Roman Empire 200 years later.

Comment #61 - Posted by: Matthew 23/6'2.5"/209 at July 26, 2010 8:21 AM

As rx'd 17:30

Comment #62 - Posted by: cnc at July 26, 2010 8:57 AM

The Level 1 Certification at CrossFit Arlington Heights was amazing. Pat, Joe, Eric, Matt, Cherie and Rudy were all great teachers and listeners.

In addition to WHAT a coach does -- movements, nutrition, coaching cues, programming, progressions, etc. -- they showed HOW a coach should do it. They were friendly, open, answered every question as best they could, and conveyed serious information without taking themselves too seriously.

Many times throughout the cert, in a roomful of people, I felt like I was getting 1-on-1 treatment. It was a priceless lesson on how to interact with current/potential clients.

I echo Cheston's praise for the hosts at CrossFit Arlington Heights. The facilities were top-notch and they were very gracious to let us sweat all over their equipment. I don't believe Pukie came in during Fight Gone Burpee, but he was knocking at the door.

A special thanks to the coaches for exposing my weaknesses, and on side note: Learning how to teach kipping and butterfly pull-ups from Matt Chan and Eric O'Connor a week after the 2010 Games? Are you KIDDING me?!

Comment #63 - Posted by: Jeremy at July 26, 2010 9:05 AM

Phenomenal job by the coaches at the level one cert in KOP Todd Rob, EC,Denise, Karianne,Heather,Amiee, ?. I definitely appreciate the time and effort that was put into the 2 day cert. I am so stoked to teach others and further my education on CF as well as spread the word about this great life style we call CrossFit! Also awesome group of people taking the cert...very chill. Hope to see you at a WOD!! Todd W, I get my balls busted for using dude,listening to your lecture I feel aight with my usage of the word!
thanks to you I now am using "Dig it" as well!!

Thank you


Comment #64 - Posted by: carlos at July 26, 2010 9:08 AM

Aric D - #15

I thought the whole "cholesterol myth" had been exposed, but I guess not. Hopefully you still don't think there is "good" and "bad" cholesterol too! Reasearch it for yourself so you won't be spreading outdated info any longer.

Comment #65 - Posted by: Jay at July 26, 2010 9:44 AM

Cheers brother s'more! Taking the high road as always. Big Hugs and Bad English from Thailand, thanks for staying positive.

Comment #66 - Posted by: Tim/35/M/70/172 at July 26, 2010 9:53 AM

Thanks to Joe, Mike G., Justin, Jenni, Bobbi, and CF Charlotte for a great weekend and insane amount of awesome info! It was crazy hot but everyone gave it their all the entire weekend.
Thanks again :-)

Comment #67 - Posted by: Mary E. at July 26, 2010 10:16 AM

@14 Nick:

I liked the Poem too.
I think you made a good analysis of the poem, but I personally felt that night was much broader than simply death.
Night represented all the fears you have all wrapped into one dark, cold, uncertain quality quantified by a single noun.

Comment #68 - Posted by: Andrew W at July 26, 2010 10:22 AM

looks like a good one

Comment #69 - Posted by: maxfit at July 26, 2010 10:49 AM


Comment #70 - Posted by: eric at July 26, 2010 10:50 AM


Comment #71 - Posted by: JASON at July 26, 2010 11:02 AM

Thank you for an amazing Level 1 Cert at King of Prussia! The instructors were terrific; Todd, Rob, EC, Heather, Ben, Denise, Aimee, Karianne thank you for being such incredible role models. The whole weekend was the essence of CrossFit: camaraderie, grueling WODs, positive atmosphere (even in that heat) and friendly, encouraging people. A great experience!

Comment #72 - Posted by: Susan F. at July 26, 2010 11:31 AM


Did 7/24 - 100724 WOD today

BS-235(CF PR)

Total: 715#

Thought it was Push press on this not sh. press, woops.

Comment #73 - Posted by: WJC at July 26, 2010 11:45 AM


CFSB, deadlifts:

5 X 150
5 X 175
5 X 200

Then, 3 rounds of:
run 400m
25 GHD
25 back ext.



CFSB, back squats, 5 each at 40%, 50%, 60%:

5 X 120
5 X 145
5 X 175

Then, for time:

75 pull-ups
75 push-ups
75 sit-ups


Comment #74 - Posted by: Kevin C. at July 26, 2010 11:53 AM

CF Total Today= 905# (PR by a lot)

BS- 335 pr (failed, almost popped an eyeball and died trying 355)

Press- 165 pr

DL- 405# PR (Grip failure at 425)

This is only the 2nd CFT I've ever done; the first was when I first started xfit. I am so much stronger than when I first started, and I am freaking pumped. I still can't do all the WODS as rx'd, and there are still certain movements and exercises that may always give me trouble (OHS, DU's, etc.), but I'm working for improvement on my weaknesses, and I always bust my butt on any WOD that I can do. I feel powerful, fast, and healthy. THANKS CROSSFIT!

Comment #75 - Posted by: Matt Johnson (m/30/6'3"/215) at July 26, 2010 12:14 PM

SealFit Day


1. Burgener Warm-up
2. 20 x Squat Jump Pull-ups

Strength: OverHead Squats

1. 8x45
2. 8x65
3. 5x85
4. 5x105
5. 3x105
6. 3x105
7. 1x115
8. 1x125

Work Capacity: 3 Rounds For Time

1. 15 x 65lb OH Squats
2. 10 x Burpees
3. 600m Run


Hip Mobility Drill

2000m Row - 9:06

Plank Hold: 1. 1 min 2. 30sec 3. 30sec



Comment #76 - Posted by: Dean at July 26, 2010 12:19 PM

Perfect Push-ups- consisting of 120 (chair, wide, and close)


Comment #77 - Posted by: Tyler at July 26, 2010 12:20 PM

Also did the Crossfit Total WOD

BS - 265 (PR by 50)
SP - 120 (PR by 5)
DL - 320 (PR by 55)
Total -705 lbs

This WOD was the first Crossfit workout I had ever done when it came up two and a half months ago. While I'm not really happy with the shoulder press gains it is amazing the improvement on my back squat and deadlift. Two and a half months of Crossfit and I'm in the best shape of my life. Thanks coach!

Bryan (22/m/5'9"/167)

Comment #78 - Posted by: Bryan at July 26, 2010 12:24 PM

This past weekend at Crossfit KOP was amazing! Two thumbs up to all the trainers, Ben, Denise, Karianne, Heather, EC, Rob, Aimee, and Todd. I learned so much and had such a great time that it was hard to walk away! Everyone had such a sweet personality and that goes a long way in my book. They knew their stuff and taught it in an effective manner. Thanks for everything guys! You all rock! I dedicate my next show to you guys! Dig it!

Comment #79 - Posted by: Skinner at July 26, 2010 12:50 PM

All that video and they can't even show DJ put 325 overhead. C'mon man!

Comment #80 - Posted by: gaucoin at July 26, 2010 1:02 PM

#65, i eat egg yolks and i love them, but they are full fat and whites are pure protein

Comment #81 - Posted by: Aric D at July 26, 2010 1:14 PM

This weekends WOD = 1 Round

L1 Cert @ CrossFit Endurance
:Amazing Box, I recommend trying the Koolaid.

:Knowledgeable, World Class Coaching Staff(Thank you Mr. Glassman and the comunity you created)

:GREAT ATTENDEES (Sub 3 min FRANS!, +700 team WODs! CF'ers from all over the world)

PR = Best training experiance

Thank you all, and Special THANK YOU to Steve and Manda of CrossFit Bako who trained my body to expect the unexpected, and my brain with thier daily programing and coaching.

Comment #82 - Posted by: Ronnie at July 26, 2010 1:30 PM

"Angie" make-up from yesterday:


Comment #83 - Posted by: james.patrick [M/48/66"/135] at July 26, 2010 1:42 PM

#81 Aric D,

If you are worried about the fat in egg yolks, please do some real research on the subject. If you do you will find that there has never once, even with all of the hundreds of millions of dollars that have been spent on it, been a study that positively linked fat, saturated fat, or dietary cholesterol to heart disease. Nor has it ever been shown that a low fat diet reduces your risk.

Fat is what your body is meant to metabolize as its primary source of energy. Not carbs. Not protien.

Comment #84 - Posted by: Nick at July 26, 2010 2:10 PM

Many thanks to Chuck Carswell and all the trainers for delivering a fantastic Level 1 cert at Crossfit Central London this weekend... It was one to remember (my legs will be reminding me for the next couple of days!). Great hosting by Bryan and all at CFCL, Thanks again :D

Comment #85 - Posted by: GeorgeOfTheJungle at July 26, 2010 2:43 PM

level 1 cert at crossfit endurance was a blast thank you guys so much !!!!

Comment #86 - Posted by: CJAY at July 26, 2010 2:45 PM

The cert in Rancho Santa Margarita was awesome. The coaches had all the information for any questions that were asked. Can't wait to start applying what I learned to train people

Comment #87 - Posted by: Mike Loyd at July 26, 2010 3:43 PM

I attended the level one cert in Arlington Heights IL this past weekend and had a blast! Great facility and exceptional instruction. Pat, Matt, Rudy, Eric, Cherie and Joe all were masters of their subject, very straightforward and down to earth. I can't express enough how much fun I had and how much I learned, even after having done CF for over a year with great coaching at my box. Thanks again guys!

Comment #88 - Posted by: Billy G at July 26, 2010 4:01 PM

Big Kudos to all the instructors that were at CF Central London cert! All of you were a blast to be around for the past couple of days. Hope to see everyone again in the future! Hell Yeah!

Comment #89 - Posted by: Kris at July 26, 2010 4:21 PM

Amanda as rx'd
17:29 or over 5 Spealler Units

two strengths in a WOD but Squat Snatch fell apart today
practiced them yesterday and they felt great

Comment #90 - Posted by: justaman - liberty sc at July 26, 2010 4:24 PM

Thank you all... CrossFit has changed my teaching, philosophy, health, methodology,bussiness and my life...all for the better. I want to thank Greg and Lauren, Greg A, Tony B, Annie S, Eva T, and more recently The crew at SinCity CrossFit (Shain, Billy, TJ, Bobbie, and my personal coach JenCor) for helping this old Karate guy to get into the best shape of his life.

Comment #91 - Posted by: PitMaster at July 26, 2010 5:11 PM

Estimates vary, but the US has around 10 to 15 million undocumented residents, disproportionately males of voting age, and overwhelmingly from Latin America. Comprehensive immigration reform is urgently needed to give these individuals quick and painless access to citizenship. English is no longer required for our home-grown citizens, nor is familiarity with American history, Western culture and economics. These factors must not be allowed to stand in the way of easy voting rights. If the current Latino population is any clue, citizenship for these undocumenteds should produce about a 20% plurality in Democrat voters. That might be enough to ensure and revitalize our current one party rule well into the foreseeable future.

In case a 2 million plurality of Democrat voters is not enough, we must keep the Southern border open. It's never been, as Kotkin erroneously thinks, about a labor force -- it's all about demographics. Free and open borders represent an endless supply of fresh Democrats. These are the clear policies of the Obama administration, policies in force, and the new Arizona law is indeed harsh and threatening to Obama's program of change.

Judging by Kotkin's article, the conversion of America from self-rule to an oligarchy has the support of Forbes. The American public has shown sharp resistance to amnesty, so Obama and the Democrat leadership cleverly switched to the phrase "comprehensive reform". Unfortunately, the people are resisting the revised name. At a townhall meeting in Prescott, AZ, on Saturday, Senator McCain introduced a new synonym for the cause: "regularizing" the undocumented. Recently, N.J. Gov. Chris Christi has become the darling of the right, but this weekend, he, too, urged a reasonable program to grant rapid citizenship. With these and the other reliable defections on the right we may be able to complete the transformation. The lame duck period after the November election is the choice time for this immigration reform.

Besides the Arizona law, we need to worry about the Tea Party influence. Middle America has swung strongly to the right, threatening to change the entire calculus of American elections. Besides standing for self-government, they preach individualism and citizen rights over duties to the state. These are the three things we must change. Follow the tactic practiced by NAACP and discussed by the media group, JournoList, in their emails, and be sure to link the Tea Baggers to racism, whether against Blacks or Browns, at every opportunity.

Comment #92 - Posted by: Jeff Glassman at July 26, 2010 5:39 PM

35.12 as Rx'ed.

Held a decent pace through 3 rnds, 10/rnd for 4 n 5

Just stopped looking at clock and finished. LMy workout, my pace, don't quit" as Speal put it

Comment #93 - Posted by: apolloswabbie at July 26, 2010 7:34 PM

Level 1 Cert KOP.... Absolutely amazing. Trainers were great, group was great, hosts and mom were awesome. One of the most educational and interesting sessions I have been involved in.

Todd, I have heard a lot of speakers in my career and you are really one of the best I have seen. Your way of delivering the material is very clear and relatable. Truly a master of your trade.

Other trainers were extremely knowledgeable and professional.

Great Job all around.

Comment #94 - Posted by: Troy at July 26, 2010 7:34 PM

I am a huge fan of Crossfit. I am very disappointed to see someone using it as a political forum re Immigration. I'm sure we all have our opinions. I do also. But Crossfit isn't ( I hope ) a political forum. I come here for inspiration, education, and fitness advice. If its gonna be political, please REFUND MY SUBSCRIPTION.

Comment #95 - Posted by: AlanH at July 26, 2010 7:41 PM

"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 Burpees
7 Kettlebell swings, 50# DB
7 Pull-ups

5 rounds + 3 handstands

Comment #96 - Posted by: Lippe M/70"/180 at July 26, 2010 7:41 PM

This past weekend's Level 1 cert at KOP was amazing! I learned so much information to apply to myself, the members, and to the gym I will own and operate soon enough. I want to thank all the trainers for picking me out of the crowd to pick on my faults. I have alot to work on. I am very proud that I found crossfit back in January it is going to change my life (That was deep)
Here I come crossfit 2011 games and world.

Comment #97 - Posted by: Aaron at July 26, 2010 7:58 PM

Just finished level 1 certification in Rancho Santa Margarita. It was worth every minute there. Learned a lot about technique and how much I can improve my own workouts. It has been a privilege to listen and learn from an amazing group of professional instructors, and it’s a huge privilege and source of pride to be able to say – I am a Crossfiter.

Comment #98 - Posted by: Ronen Gottlib, M/37/5'9/176lbs at July 26, 2010 8:17 PM

Made up yesterdays wod today. Kind of tweaked my neck/shoulder on the CFT workout the other day doing a press and wanted to make sure it was all good first.

Scaled the pull ups only. Getting closer to bodyweight. I love how these workouts beat you down on your weaknesses. Can't wait to do this one as Rx'd next time.

Comment #99 - Posted by: tkdra at July 26, 2010 9:45 PM

The level 1 course at Crossfit King of Prussia this weekend was amazing! I was already very passionate about Crossfit, and I am even more so this weekend. I really cemented my fundamentals, and learned a lot about teaching in the process. Todd's passion for Crossfit is contagiousl. He genuinely loves this stuff, and wants to spread it to as many people as possible. It was great to see someone as excited about Crossfit as I am. Aimee has a great coaching style, I really enjoyed learning from her. Rob was very helpful. Denise was very encouraging. She made me want to work harder during the WODs. EC was very enthusiastic and I enjoyed learning from her, she's a great coach. Karianna is very approachable, as were all of the coaches. I never felt uncomfortable going up to one of them to ask a question. They were all more than willing to help. I reccomend a level one course to anyone looking to expand their knowledge about Crossfit, or exercise in general. The few reservations I had about Crossfit are gone after this weekend.

Comment #100 - Posted by: Jimmy at July 26, 2010 9:59 PM

Big thanks to Chuck and all the other coaches at the level 1 cert in CF Central London this weekend. Awesome weekend and learned so much. Great workouts that I'm still recovering from but when your a thundercock what can you expect?!

Hell Yea!

Comment #101 - Posted by: Jon at July 27, 2010 1:24 AM

Jeff, your tongue in cheek-ishness is awesome. You failed to point out that some on the right are engaged in the politicized "bidding war" to get those immigrants to vote for them.

Comment #102 - Posted by: bill/51yo/6'/210 at July 27, 2010 5:31 AM

The Level 1 cert. at CrossFit Charlotte was awesome! I was very impressed by the knowledge and enthusiasm of the instructors; very impressive facility also! The weather set a PR that weekend at 102 degrees!

Comment #103 - Posted by: Keith N at July 27, 2010 6:33 AM


Ah, but I did. I figured roughly 40% of Latinos vote, and further that as new citizens they might go 30%:10%, left:right. That's my net, an automatic 20% plurality for our oligarchy.

Comment #104 - Posted by: Jeff Glassman at July 27, 2010 9:05 AM

Total time: 32:51

Comment #105 - Posted by: JorgeE at July 27, 2010 11:46 AM

To all you folks complaining about the "political" stuff on the CF site must be new or so something. Rest days have always been a time for links such as these as far back as I can remember. If you don't like it skip over and move on. Who says we need to tailor the site for you anyway?

Comment #106 - Posted by: Jay at July 27, 2010 2:19 PM

15.55 Rx


Comment #107 - Posted by: Kane Greene at July 27, 2010 2:20 PM

RX'D 27.45 , regards from panama, R.I.P. Soldier...

Comment #108 - Posted by: lepoch panama at July 27, 2010 6:14 PM

Finished up my level 1 cert at Crossfit Arlington Heights this past weekend, and I would like to say that the atmosphere and what I learned exceeded my expectations. Any crossfitter could benefit from what they cover during a weekend cert.

Comment #109 - Posted by: Eric Haas at July 29, 2010 4:47 PM

Thumbs up to the instructors @ the CF CER1 @ Central London 24 and 25 July. Amazing work you guys. Loved every minute of it

Comment #110 - Posted by: Carla at July 31, 2010 3:09 PM

5 rounds:

800 m run
30 KB swings @ 53#
30 pushups

Outside @ 2 PM, very hot


Comment #111 - Posted by: MNinKC at November 9, 2010 7:02 PM
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