ive done 295lbs for 8 reps before. no clue how many times i could do 335 but i think maybe twice.

Had an awesome time at the Level 1 in ATL! Great job HQ staff - even after crossfitting for a while, I learned so much to take back to my gym as a trainer. L1 provided a wealth of information in just two short days!

I'm still easing my way into CrossFit. Going to try this with regular squats and as much weight as I can handle.

LEVEL I CERT ST. PAUL!

Knowledgeable, professional instructors that really made the course a great time. I enjoyed refining my own techniques and putting together all of the concepts and methodology to gain even more of an appreciation and understanding of this beautiful thing we call CrossFit.

If anyone is ever down in the Des Moines area send me an email and we'll hook it up with a beer and a WOD. In that order.

Ostizzle at yahoo dot com

Level 1 cert at morristown, NJ was awsome, thanks to all the coaches and everyone who attended

Level 1 Cert Morristown.

Just an awesome weekend. Instructors did a great job presenting material and motivated us to be better trainers.

BTW, Fran sucks even more after sitting on metal chairs for hours.

A big Thank You to the incredible Atlanta Level ! Cert. instructors! I was an outstanding course!

Is the jerk to get the wt. overhead required? Cuz that's gonna be my downfall. (ow, shoulders) Once I get it there I'm ok

Hey CF'rs

A little advice...I am a solid 8-9 Dead Hang Pull Up guy but want to get up to 11-13 by mid october...any advice and could it be done?

Thanks!!!

Chuck & the HQ staff once again did a superlative job in the ATL. Russell hammered home the programing lecture and put it all into perspective.

The ATL level 1 cert was awesome! I learned a TON. Thanks to the trainers and CF ATL for everything.

One last time....HELL YEAH!

CF SP: amazing weekend! Thank you to all the incredible, knowledgeable and friendly cert staff. One of the best experiences I've had. Can't wait to put it all to use and practice.

#8:

Keep doing pull-ups. Doing weighted pull-ups will also help too, so you're body will feel lighter when you do them.

Another trick is after you do 9 dead hang, do 3-4 of just the negative. So cheat and use your legs to jump and then lower yourself really slowly, like over 5 seconds.

Anyone have any good tips for a strength bias/ endurance program?

Big shout out to all the CFers and Todd at the Bellevue Certification. Was a class act. Every single presenter was excellent but Todd really has a sensational presence when talking. You can tell he is passionate about what he is doing. Might have a bit of a thing for the deadlift and HSPU's are clearly his favorite.
Thanks again
David

Had an amazing weekend at CF Atl! Thank you to Chuck and the trainers! Info was great! Lots to take home and intro to others!
Hell yeah!

After years of teacher trainings, pedagogical concepts and books of teaching methodology, i have come to the stark conclusion that it doesn't matter what the position, years of tenure, or list of degrees behind ones name---it is the passion one brings to a lecture or demonstration. This is what I witnessed ALL weekend from the BELLEVUE trainers. BELLEVUE TRAINERS---THE HEGEMONIC GROUP! Thank you for your words of passion and motivation.

CF Bellevue cert was off the hook! Thank you to all the trainers.... It was an awesome experience

Thank you to all of the amazing trainers at the Bellevue Level 1 Cert. What a great weekend! You all are incredible at what you do. Thank you Crossfit Bellevue for being such gracious hosts. I can't wait to learn more from this awesome community.

Tremendous work from Kristan Clever on OHS wod. Especially with Rise Against's "Torches" playing in the background. Seems that Pat Barber isn't the only Crossfitting Rise Against fan ;)

Big thanks to CrossFit Morristown for hosting a fantastic Level 1 Cert. All of the trainers did an amazing job. Can't say enough good things about the experience.

ATL Level 1 Cert

Had an awesome time this weekend everyone! Great instruction both in the classroom and hands on. I have a lot to take back to MS with me. Thanks to Chuck and all the trainers as well as CF Atlanta. HELL YEAH!

Big thanks to the entire CF certification staff (Todd, Andrew, Curtis, Nadia, and Abby!) at Bellevue, the gracious hosts of CF Bellevue, and all the participants. Definately a fun and inspiring weekend!

HUGE THANKS to Boz, Spealler, Khalipa, and Austin for a fantastic weekend of instruction at the Coaches Prep Course at Corssfit Santa Clara. You each broke the information down into simple principles while prensenting the information thouroghly. The fact that you all presented the movement, instruction and programming information in a consistent manner made a huge impression on me, stressing the necessity of keeping the information accessible and immediately useful for the trainee. The format of the presentation was outstanding. I especially appreciate that you didn't innundate us with the universe of movement possibilities, but rather focussed us on core concepts that remained consistent throughout, even when talking about different perspectives applicable to those movements (e.g., execution, instruction, programming). The prep course should be required; I know I'll be taking it again. Thanks very, very much for all of the support and feedback.

I need more practice at this. It seemed like to only way i could do it was with my legs pretty wide and toes pointed way out. Other wise the weight would fall forward.

1. 45
2. 45
3. 65
4. 85
5. 75 + 45 over and over trying to figure it out

I love the Wod Demo's.... HQ, please post Wod Demo's for every Wod. Much appreciated.

http://jap.physiology.org/cgi/content/full/89/3/1061

Gender- and height-related limits of muscle strength in world weightlifting champions

m/45/185
185-185-185-185-185

Overhead Squat 3-3-3-3-3 reps

95, 115, 125(f), 95, 105, 115

Level 1 Certification Atlanta

Thank you to ALL of the EXCEPTIONAL trainers and to CrossFit Atlanta. We learned so much this weekend from the most knowledgable and professional CF trainers!!

Hell Yeah!!!!!!!

Overhead Squats
Max after 3-3-3-3-3
40kg

Took the Level one test in Atlanta yesterday, the test was hard but fair. READ YOUR STUDY GUIDE! Have to say I wish I would have been there all weekend..Chuck Carswell and the HQ staff are AWESOME! In the few hours I was there I picked up so much info, it made me want to go through the Level 1 Cert. again. Thanks CrossFit for a great Sunday afternoon!

Just finished doing Sunday's WOD, "Severin", did WOD with 20# vest, as Rx'd and with great Honor.

Time: 39:14 mins

I would like to take this time to thank SFC Severin's family for their support. Many of us, service members, that have or have had families, and are, not only in the military, but in Spec Ops community, know that our families go through a lot when we are not there, or even when we are. Many times we are not allowed to discuss our work with them, some of it or all of it. And they must give us that respect not knowing what we go through daily. But our wives, stand next to us in support and our children try to understand why we leave for months at a time and can not contact them, sometimes.

So today, I would like to ask that we thank all those families, of all the service members, who served before me, with me, and after me. In appreciation for their unquestionable support, I ask that we are always there for these families and render our help and support in anyway that we can.

God bless our service members, and God bless our families.

Rangers Lead The Way/De oppresso liber

Number 13 : Slazyface
anaerobicendurance.com or
crossfitfootball.com

145,155,165,175,165

M/33/6'/222 lbs

in kg
60(f)-50-55-60-65-70

Finished at 70 kg (154 lbs). Once I figured out after the first set that I needed to get tight (through the midsection) and keep active shoulders, it was a lot easier (which is why the extra set). Feel like I could do 80+ next time.

26/m/5'11"/205ish
205-225-245-260-270 (failed 2nd rep)

Level 1 cert in New Jersey @ Crossfit Morristown. Coaches were beyond amazing.. Thanks to coaches and all who attended!!

Cfwu x2
135-145-155-165x2f-165x2f

CF atl cert was great! my wife and I truly left there thinking how great a job Chuck did as well as the rest of the crew.. i hope to be able to communicate the information to my athletes as good as they did for me. you guys were awesome!!!

Crossfit sri ram ashram,India

Arvind-60kg-65kg-70kg-75kg-77kg
Bachendra-40kg-45kg-50kg-55kg-60kg,1 rep
Guttam-40kg-50kg-60kg-70kg-75kg

115-135-155-175(2)-185(pr 60 lb)

85-95-105-115(failed 2nd rep)-125(PR 15lb)

Long time since I did this weighted... not good!
leight weight is no problem, feels like the technique is alright. but as I hit 100 lbs...heavy

in kg: 20-30-40-45-50 (112 lbs)

176 lbs

CF ATL Level 1 Cert. was fantastic! All of the info provided was straightforward and easy to digest. Thank you Chuck, Brandon, Russel, Jenni, John and the rest of the staff!! Awesome weekend.

135
135
155
155
165
175(Failure)

m/162.5

185
195
205
215 PR
225x1

Level 1 cert @ crossfit moristown, NJ was far greater than expected. If you havent been and/or are on the fence about it. Just go.

M/46/185
185-205-215-225-235

15-25-35-55-65-75-85
Probably should have kept going.
Stopped and ran a mile on the way home.

Unbeleivable experience this past weekend at the Level 1 in St. Paul, MN. A huge thank you to Mike, for hosting. You've got an awesome affiliate going on. Another huge thank you to the CFHQ staff for for the incredible insight into all things Crossfit. From the philosophical to the technical, and all aspects in between. You guys rock and I consider myself very fortunate for being apart of this wonderful community.

Regarding the CrossFit trademark in Denmark!

PLEASE HELP!!

Following was sent to the HQ staff. But unfortunately without any answer. Please comment if you can help or have any ideas.

"Hi everyone,

I am sorry I am writing you again but I feel I/we need to act and do something.

The 2 biggest Globo Gyms in Denmark, Fitness World and Fitness DK are now promoting CrossFit.

FitnessWorld has bought your affiliate "CrossFit Training Center Køge" and are now planning to expand to all there Gyms with "CrossTraining" - A copy of CrossFit.

Fitness DK have the CFJ logo on their website so I do not know if they have been affiliated- See link: http://www.fitnessdk.dk/traening/holdtraening/Pages/CrossFit.aspx

If this becomes the future for CrossFit in Denmark it will kill all the small "only-crossfit" boxes and will be a hard blow for the danish CrossFit community. I believe we have to act now if we want CrossFit to keep growing in Denmark and not be overtaking by the Globo Gyms.

What can we do? I really hope that CrossFit HQ will help with this, very serious problem, for the danish CrossFit Boxes. We will help as much as possible.

Hope you can understand.

Best regards,
Klaus"

Any help or ideas are more than welcome! Thank you!

Andreas,

If they do everything by the book: crossfit certified trainers, pay affiliate fee, etc. Why should they be denied the right to introduce Crossfit into their gyms? As with everything in a free market, you have to innovate... highlight your positives: more personalized trng, less crowds, more commraderie,etc.

Brings me to another point: I see affiliates charging upwards of $300/month maybe more for people to use the gym... if it's the same in Denmark, then I would be delighted to see Crossfit in the globo gyms just so that I could afford it.

145
155
165
175
185

Ten pounds heavier than last time. Felt pretty good overall. I think all the Sotts presses I've been doing recently have made the lowering of the weight back onto my shoulders much easier. Wrists started to feel the pain on the last 2 reps. Did this on a 2 minute round timer.

chris,

They are not affiliated.

104

2010-09-06: 160. 135X12.
2009-08-28: 150,155X2,135X8,95X30(pr)
2009-08-06: 160X2.

m/41/6'0"/192

3x135
3x135
3x135
3x145
3x155 PR

Weight is still light, ROM is good, still working stability.

as rx'd

95
105
115
125
135(f)
125(f)
115

125
135
135
145
145 (pr)

A Big "HELL YEAH" to all the trainers at the CF Atlanta Cert. Great weekend all around!! Thanks again for your input and help!

27/m/5'11"/175
95-115-135-155-175(PR)-195(PR)
Failed twice at 195 then got it. A little shakey. Need to make sure depth is good too.

Warmup- 45 lbs @ 3x
55
65
75
85
95

Felt good today.

WU-45
1-55
2-65
3-75 (2 1/12 of 3)
4-80
5-85(PR)

loved the cert in Atl! the coaches were rediculous. i couldn't imagine any better coaches than the ones we had. real talk!

I attended the movement & mobility in Vegas at CrossFit Las Vegas, and it was awesome! The workshop was a refresher course to things that I had forgotten. Thanks Terry, Tony and to all the instructors involved.

LEVEL 1 CERT MORRISTOWN

The cert was amazing. Great instructors. Host Karianne did a great job. She showed why NJ is one of the top CrossFit locations.

Fran is no fun to do after sitting for hours on metal chairs.

Big thanks to Chuck, Jenni, Johnny Mac, Justin, Russell, Paul and Jordan. The Atlanta Level 1 cert was great! Now I need to start coaching so I don't lose any of these perishable skills. I'm ready to get more CF certifications.
-Darryl

M/50/153/1-1-06

95
105
115
125 PR
130 PR

Adopted from Skunkworks

3RFT
225# Deadlift 5 Reps
2 Rounds "Cindy"

9:37

Level 1 Cert Atlanta
I just wanted to say thanks to the coaching staff at the Atlanta cert. The instructors did a great job teaching us to be better at Crossfit and gave us some great tools to help others. I'm really looking forward to putting my new skills into practice. Thanks for the great weekend!

42.5 kg
45 kg
50 kg
50 kg
55 kg

First time doing any real overhead squat work, so I'm still working on stability in the shoulders. Felt good though.

Level 1 Cert Bellevue

Thanks so much to all the coaches! You all were great, and I learned a ton this weekend. Keep up with the tremendous passion you guys showed in teaching the material.

115,125,135,145,155f,155,165

Awesome weekend in ATL! A huge thank you to Chuck and the rest of the crew! You guys do an incredible job!

65-75-85-95-105

Great meeting everyone at the cert this weekend - strong crew of participants and all enthusiastic and eager to learn! Hope to see some of the local faces again soon!

I didn't feel like a real workout today. So I did a half-baked CFWU, then I rowed 4000m and I didn't hurry. And I listened to the Carpenters while I was doing it.

There. I said it.

135 max

155(pr)/160(pr)/165 2 1/2, 165 2 1/2/ 165 fail, 165x3 (pr)

If I don't get the bar locked out right away my right tricep fails, I really need to explode into my jerk and then keep my shoulders engaged in order to complete the heavier weights. I'm really pshyced about the new pr's.

Brad#77 Do we need to set up an intervention for you? :)

@home
warmup
Ran 1.5
CFWU 3x10
#65/75/85--
30sec--thrusters/kettlebells/trx
2x10 toes to bar

Level 1 Cert BELLEVUE!! This was an experience I will never forget!! Todd and the training staff are truly talented and gifted speakers and movers, my hand was sore from writing down every word they spoke. The education is priceless!! I went into the weekend excited and came out truly inspired....thank you guys so much for your support and encouragement :) And yes Andrew...I will continue to "unhitch the trailor!" Ya "Dig it" Todd???

135#
145#
155#
165#
155#

Nice PRs Bingo and Jim D!

65-80-80-90-90
havent been able to do two sets at 90 before so I'm hella STOKED!!!
happy labor day all!!

Carole
F/52/5'6"/133

Severin, 39:00

Kipping pull-ups
Hand release push-ups
Outdoor 5K
No vest.

Kevin
M/51/5'11"/170

CF football WOD

Front squats, sets of 3:
135-155-165-175-185-195(pr)

Three sets of supine ring pull-ups X 15 reps, one minute rest.

15 minute AMRAP

Each round consists of:
3 power cleans at 55% of 1RM
3 rounds of Cindy

4.5 rounds completed

Doug
M/17/6'/175

135-155-185-195-205(PR)
Supine ring pull-ups

10 rounds:
1 round of Cindy
3 power cleans at 155#

12:04

Bingo-nice PR's!

Cookie-Way to go!

95-105-115-125-135

Thanks to Chuck, Jenni and the gang who led our Level 1 Cert at CF Atl this weekend. My only regret is not taking this course sooner, as I not only learned amazing cues/progressions for teaching the movements, but also gained a better understanding of all the movements in general.

Shout out to the other Group 2 Ninjas out there...it was great getting to know you all over the weekend!
Hell yes.

@ #14 slazyface...that's an oxymoron

F/40/5'4"/116
55
65
65
65
70

I have the same problem as #25. Can't keep the weight back, my shoulders just don't seem to rotate that way. Did the wod with a single 35# dumbbell because anything else would fall forward. Did another 50 with 70lbs on the shoulders (only have 35lb dumbbells here).
Added 100 burpees in 16 min.
Any pointers on keeping the weight back over the shoulders other than just lots of stretching?

F/40/5'4"/116
55
65
65
65
70

85 x 3
105 x 3
111 x 3
121 x 3
131 x 3
141 x 1

level one cert was amazing out in bellevue, with an Allstar Cast of Coaches. If anything, i hope CrossFit will open up the Nutrition cert and maybe have a completely different cert for programming, or ig not a cert, but an informational class on it.

50 Deadlifts (95lb.)
200 Meter Run
40 Hang Power Cleans (95lb.)
150 Double Unders
30 Front Squats (95lb.)
100 Sit Ups
20 Push Jerks (95lb.)
50 Push Ups
10 Squat Clean and Jerk (95lb.)

25:46

CF Atlanta L1 Cert was a WONDERFUL experience. Chuck and the gang really put on a great show and their knowledge and expertise was through the roof!

Hell Yeah Honey Badgers and Hell Yeah Group 2 Ninjas!!

125,135,145,155,165

95
115
135
145f
145pr

better shoulder support after examining the vids...thx coach

30/M/143/5'10

Did yesterdays WOD with the vest 46:48 then did OHS for cool down.

5,3,1,1,1

45 x 5
105 x 3
115 x 1
121 x 1 (PR)
121 x 1 (PR)

SANTI

Bingo,

I've said this before: we "heart" you, in a non-gay sorta way, of course. Sunday musings are required reading. You rock.

BREAK

My scrawny little butt got a PR today:

111-116-121-126-131(PR)

Today's postings confirm the rumor:

Dave Lipson is not human.

m/178cm/87kg/34y
OHSx3 50-60-70 couldn't drop weights
Front squatx3 80-90-100

95-95-105-115f-105-95

f/40/177/5'11"

shoulders needing some R and R for a while so I did front squats. 5 x 3 reps

135-145-155-160-160

Then 3 rounds of:
650m run
15 GHD situps (well, not a real GHD but sitting on our box jump with my feet under the work-bench and reaching back to touch the floor) Gotta make do with what you've got.

time: 15:49 (this included taking the dog who stopped to poo. Then I had to pick up the poop and complete the round running with the poop bag) Sometimes my garage workouts lack intensity.

Time to roll the heck out of my upper back.

Ummm and yeah... some of those loads for overhead squats are amazing (345lbs!!!)and seeing how smoothly Kristin squats 195# is just silly.

Sorry..... KristAn

Level 1 in ATL was awesome! Those guys are extremely knowledgeable, and great teachers. Props to all of em! They took a guy like me (who swore I'd never be able to muscle up) and in 22 minutes of instruction, gave me the tools to go to my gym and nail about 10 strict ones today! It's a Christmas miracle...

115 - 125 - 135 PR - 145 PR again - 145x2, f on 3

45
55
60
65
70

getting there... strength is not my forte.

95
115
125
135
140 PR 125 last

thank you to Todd Widman, Crossfit Bellevue, and HQ for the test yestarday! I felt the review was awsome because the first time we go through level one there is a lot of info to take in. It was really nice to get a refresher! I felt the test was completely straight forward and it did what it was supposed to do. I believe a test will create better trainers and it doesnt hurt to have some other background in fitness either. If you wanted... the test could be a little more challenging. As crossfit proffesionals we need to be able to talk people with all levels of education in an intelligent mannor. So whether we are talking to a client and simplifying or talking to their physical therapist we need to know what the hell we are saying and why our method works :) This test will make us strive to be better and I like it.

M/49/6'3"/195

115
125
135
140
145
155 (f)
slowly getting there, I could not put 95# overhead a year ago, thanks CF

Thanks to all the trainers who rocked the Crossfit Bellevue cert this weekend. You guys are all awesome. Your passion and enthusiasm for Crossfit is infectious and inspiring. Special thanks to Todd for runnning the show and Nadia for just being awesome.

255
265 X 1

Greg
175
185 X 1

135
145
155
165
175 Not only is that a PR, I had never dared to go above 135 before. 175 is a bit better than bodyweight, so now I meet CrossFit's standard for possessing some midline stability, a feat made poosible in large part by K-Star's mobility WOD's.
The Mrs. fooled around with 55 lbs.; this is a new movement for her.

135,145,155,165,175

overhead squat 3-3-3-3-3
215
235
255
275
285x2
all on film including a seizure my dog started having during the set at 275lb

My body hates this task. I'm taking the fifth on my weights. It reminds me of Julie Platt's concerns from the other day: as I ice my shoulder, I have to wonder if it makes sense to keep letting my ego push me so far into motions that hurt; injury-hurt, not sore-hurt. On one hand, one has to push oneself to find the limits, but on the other hand, one ends up paying for it pretty often, especially at the upper end of the age-scale.

Great job Bingo, dingrr and the Clark clan.

The Kristan video is just plain awesome.

115, 135, 145, 155, 165.

Fairly light today, garage/no rack
-95/115/125/135/145
last time:
175
185
205
215f
185

95 for all.

Male, 38 yo, 154#, 68"

65,85,95,105,115

32yo M 175lb 5’10”
CFWU x 3, 2 HSPU to 1.5” stack, 5 pull ups, 5 ring dips per round
Overhead squat 45lbs x 5-5 95lbs x 5 105lbs x 3 115lbs x 2

Overhead squat
135lbs x 3
140lbs x 3
145lbs x 3 PR
150lbs x 3 PR
155lbs x 3 PR
3 minutes rest per set
Foam roll after
Compared to 090828: 140lbs max

65/75/95/115/125
135 1x PR

Level 1 Cert @ Bellevue was incredible! The coaches and demonstrators (especially Abby... holy hell!) were fantastic. I've never learned so much in such a short time and what a positive atmosphere! Todd and Andrew had a significant influence on me... thank you guys from the bottom of my heart for the encouragement, knowledge, and influence you have had on me... THANK YOU!!!

95#
100
105
115
125 (PR)

Definitely could have gone heavier, but no bumper plates in my globo gym so dropping weights is a big no-no.

Big "Hell Yeah" to the Crew at the ATL cert. Chuck,Justin,Jenni,Russel,JMac and Paul. Thats some awesome stuff you do thanks.

135, 155, 175(failed on second rep), 155, 165, 165

M/28/70/160

OHS - 115-135-145x2f-135-145PR for 3 reps

Then Followed right after with:

100905 - "Severin"

As Rx'd with 20# vest - 51:18

I haven't done this work out... but I just had to comment about the "Squatting below parallel with Adrian Bozman" video

Before I started Crossfit, I had ACL surgery and have played soccer all my life. After learning how to squat properly (post ACL surgery) I had no problems or pain in the knees. But after an hour of playing soccer with my friends on concrete (yea, I know it's a horrible idea but we love the fast pace game) my knees were in pain for a week. I know concrete is not grass, but it just goes to show proper weight lifting is not nearly as bad on the knees as high impact/running sports like soccer. But it won't stop me from playing soccer.

175
185
195
205 (PR)
215 (F)

Kind of disappointed in the failure on 215. I got it overhead fine but just couldn't stabilize it going down. I simply lost concetration. Being a purist though, I opted to go for it again next time. Shoulders are pretty wrecked from yesterday too.

NEVER QUIT!!

last time was with a dowel...45/45/65/75 F/65

last time was with a dowel...45/45/65/75 F/65

hit 205
bad shoulder holding me back, once the stabilizers get tired that's it!

Caught the last few hours of the Belleview cert as I waited to take the L1 test. Great facility and great cert instructors. Todd and crew were passionate, knowledgable and invested in everyone's success.

A few words about the test:

Bottom line, the test was fair and seemed to be an accurate assessment of a participants knowledge and understanding of the principles. If you study, i.e. read the provided level 1 study guide, there is no reason not to pass.

There were some complaints that the material was hard to remember so long after a cert. As I said, I did not attend the cert this weekend, but in January of 2009. I am not a trainer and do not work out at an affiliate. I do CF at work with my Soldier's. Therefore, I do not have as much exposure to the community as a trainer or affiliate member. So, if you are regularly exposed to the community and you study, you should be fine.

I was concerned that many active trainers at the cert were concerned with the difficulty of the test. If you have been receiving payment for CF training and struggled with the material, you owe it to yourself and your clients to get more invested in understanding the concepts and methodology of the program. You, your clients, and this community deserve coaches/trainers that know the material inside and out. Not only is it irresponsible not to know it, your clients will know if you you don't know it and take off running. So, we should all be re-looking our study guides periodically, staying up on the journal, and asking questions.

I am not trying to

M/24/164

75-85-85-90-95(PR)

105
110
115
120 (pr)
125 (pr)

105
135
145
155
175
185x2(F)

Could go heavier but my wrists are pieces of shat. Being 6'4'' sure doesn't help either the bar gets very hard to stabilize that far away from your body.

95
105
115
125
135

105,115,125,135,145

625 total
previous 625

Mas,
You have to find that happy middle.

Good numbers put up by all.

I stayed light on the overhead squats. Technique was solid.
65-65-75-75-85

Body is beat up from the last three days.

Finished with 30 minutes mobility wod.

Laura f/48/5'7/155

CFWU 7:40

3-20, 3-25, 3-30, 3-35, 3-35
5:19
Total time 12:59

Crossfit Motown lookin good after Fran! Had a great time and learned tons thanks a bunch to all the coaches who came out. Also a huge treat staying to watch those lunch break wods! Pat vs. Karianne was quite the finish haha

39M/5'10"/170#

W/U: mWOD, no. 15; OHS, 4x10 at PVC-25-35-45#.

As Rx: 135-145-155-165-175(f).

C/D: OHS, 2x10 at 115-135#.

New 3RM PR at 165 by 10#. Happy I set a (sloppy) PR. Not happy my PR is so low.

Last time 090114 my form broke and it put me on the DL list. So I'm always careful with o/h sqs.

WU + Mobility WOD

broomstick wu x 5; 20 # bar wu x 3
45#
65
75
85
90 (yes this really is a PR for me)

Then CF FB SWOD & DWOD
I'm beat!

95, then 105 for the rest. Trying to find the proper width (and I really need to move to the bumper plates for this one).

Started with presses @ 95, 105 and 120 (5 reps each), then ended with 65 (5 sets of 10).

m/28/5'8"/185

115
135(f)
135
145(f)
145(f)

F/35/5'4"/135
2 mi run
75
85
95
95
105 ( a little ugly )
45# x 10
1 mi run

These get a little better each time.

75
95
105 pr
115 pr
125 pr

In hindsight I should have started off heavier and I'm confident I could have hit 135. OH Squat has never been my strong suit, but apparently I'm getting better.

m/28/5'7"/190

95
105
105
115
115

105# was the last time I did a good quality squat.
Did 135#, only 3/4 squat.

We did 'Severin' today. See results on yesterdays comments.

Level 1 was by far one of the best times I've had in a long time. I've been through certs and seminars and this took the cake. St. Paul Cert was a blast.

Coaches,
Thank you so much. You made it fun and very engaging. You took the edge and the pressure off for so many people. Awesome environment, very knowledgeable, fun atmosphere.

I learned so much in the 2 days I was there, compared to things I learned in College. I wish I could have spent more time learning from you all.

It was truly a privilege to attend your cert.

Thanks so much!!!!
Take care and God Bless!!!!!!!

Dope Level one cert at CF Bellevue. Great Gym, Great instructors, Left 100% better than before.
-Randy

Can't do it. My dumbass globogym is closed today.

Didn't break any records today:
WU:
OHSx3/Snatchx3:95-135-155

OHSx3:185-205-225-245x1-245x1.5-245x1.5

Kept losing my balance forward on 245, will get it next time!

later,
b
m/33/5'8-1/2"/168

I really enjoyed the Level 1 cert in Atlanta. The instruction was superb, and every coach there was a pleasure to listen to without exception. I was considering signing up for a Trainer Prep Course. This weekend in Atlanta made my decision easy.

As far as the test goes, I thought some of the test questions were very poorly worded. That is my only complaint. But the concepts were all there, and I feel confident in saying that if you passed the test, you understood the material well.

Hell yeah!

135
155
170
180
185

Level 1 @ CrossFit Bellevue

Big "thank you" to all the coaches for the wealth of knowledge and passion. Expectations were exceed. Amazing weekend except the Dawgs lost...

M/46/190
135
165
185 x 1
175 x 2
165 x 2
155 x 2
Failed successfully

m/22/5'10"/170

Did regular squats at a lighter weight than normal due to tweaking my back a couple weeks ago and my wrist bothering me the past couple days....

275
255
245
235
225x5

95/115x/95/105/115(PR).

cfwu,95x3,95x3

135
145x2 (f)3
145
155
165
155

115,125,135,145,160(PR)

95, 115, 135, 145, 145
i think i could have gone much higher, but a strange back twinge last week while doing thrusters has me a little gun shy.

185/205/205/205/225

115-135-155-155-165

50 kg
60
65
70 (F)
65

29/M/136

I still suck at the form on these, that's by far my limiter. I'll probably continue to suck till I get some bumper plates and am less nervous about taking chances with heavier weights- I probably have a major mental block from holding iron weights overhead which is really slowing my development on these.

75
85
95
105 F
95

Many thanks to the cast and crew in ATL! Your expertise and enthusiasm made for an informative and action packed weekend!! HELL to the YEAH!!

95
105
115
115
115
115

Krystin: 70lbs
Paul: 135lbs
Jen: 115lbs (125x1 PR)
Gunnar: 105lbs
Harold: 185lbs (205x2)
Eric: 195lbs
Derek: 135lbs

135 - 155 - 175 - 185 - 195F

Not feeling it today, wrists super sore... 'been prolly 3 months since I've had any serious weight overhead

Level 1 Certification in ATL was incredible!! I have worked out for years and read tons of magazines and books on fitness. NOTHING compares to Crossfit. I learned more in two days than I have in years. Thanks to Chuck and all the amazing trainers. I left with a solid foundation of the essential movements that I can build on. By far the best staff of crossfit trainers!! Thanks again!

115 125 125 135 135

Did it after court in the AM...knee a little sore still from slipping in a gravel parking lot during a chase...went all the way down to black box for the first time on an overhead squat...a little scary will try for more next time

Hey! had an awesome time at the Level 1 Cert in St Paul! Thanks to the outstanding cert staff & congrats to all the new certified crew :)

30
40
45
50
55

95, 105, 115, 125, 135 (need to improve form)

I am still working on OHS form and flex, so first I did back squat / front squats (fronts immidiately after backs)

BS/FS - 135 x 6+6
BS/FS - 155 x 6+6
BS/FS - 175 x 5+5
BS/FS - 185 x 5+4
BS/FS - 195 x 4+4 (PR)
BS/FS - 205 x 4+3 (PR)

Then worked on the OHS - still tough for me but getting better:
45 x 10
65 x 8
75 x 7
85 x 6
95 x 5 (2 sets - wrists were not happy about it - always a new challenge with CF!! they will get stronger I hope)

Some mobility exercises then

Overhead Squat 3-3-3-3-3 reps

20 - 30 (PR) - 40 (PR) - 50 (PR) - 50 (PR) kg

It is easy to PR on something you've never done before.
Felt sold when I pushed out those knees.

3 rds cfwu

95-105-115-125-135

CFWU x3

75
95
105
115f
105

185x3
225x3
245x1
245x2
250x2

CFWUx2; OHS 95x10, 135x3

145
160
175
190 (fail, 3rd rep)
190 (fail, 2nd rep)
190 (PR)

I took an extra set at the end b/c I really felt I could get 190. 1st try was close, 2nd try at it was pathetic and full of form breakdowns; finally got it on the last go-round.

Cashed out with cleans and snatches from the knees.

95-115-125-135-145

previous pr was 125

This was my second crossfit cert and it was AWESOME! Unfortunately I was a douche schnazle and showed up 2 hours late to the first day, but everyone was cool about. I blame NJ Transit...anyways all the instructors were great!!

Ran 3.5 miles
80 lbs
90 lbs
100lbs
110lbs
110lbs

as rxd

95-115-115-135-155f-135

135 x3
145 x3
155 x3
165 f
160 f

Faded fast on this one

Thanks

145-155-165-175-185

25/m/165lbs/70"

OHS: 135/155/175/185/185f/185 no pr this time

155-165-175-185-195
Took off 2 months to work on the house. I didn't feel good about going for my PR 215.

95 - 135 - 185 - 205 - 225 (2)

My 23rd officially logged WOD (performed on Monday 20100908):

Overhead Squat 3-3-3-3-3 reps

As rx'd:

45x3
55x3
65x3 (PR)
75x3F
65x3

NOTES:
- First time ever doing overhead squats; wow, are they hard! Kind of embarrassed with the absurdly low weights I was able to manage
- Really need to work on shoulder stabilization...they kept wanting to come forward

115, 125, 135, 145, 155

95x3
95x1 (lost balance)
95x3
95x3
95x3

WOD - 115, 125, 120, 120(fail), 95
[hip & shoulder out of whack--need a chiro]

WOD - 115, 125, 120, 120(fail), 95
[hip & shoulder out of whack--need a chiro]

m/33/5'9"/175

as rx'd

3 x 135
3 x 145
3 x 155
3 x 165 (PR)
3 x 175 (fail)

As RX'd: 5-sets @ 115lbs

40kg
50kg (F)
45kg
47.5kg
50kg (failed on last one)

Thx!

m/27/180/72''

175-185-205(pr)-225x1(1 rep pr) 225x1

Mod'd warmup

#65/75/85/95/105

Start with 75 next time.

15 Pushups/situps between setsx 5
4 pac laps
60 situps

100lbs as rx'd

rehabbing knee slightly

95
115
115
125 (pr)
135 1 rep

135
145
155
165
170

got up to 115 lbs.

135 lbs last time.

115, 125, 135 (f x 2), 135, 140, 145, 150 (f x 1), 135
Few people are capable of expressing with equanimity opinions which differ from the prejudices of their social environment. Most people are not even capable of forming such opinions.--Einstein

3 - 95#
3 - 105#
3 - 110#
3 - 115#
3 - 120#

m/42/200/5'11"

overhead squat 3 3 3 3 3
45 67 89 100 111

Almost lost it, time to stop

115, 135, 145, 155, 165,

95
105
115
95
95

I an terrible at these

95
105
115(pr)
125(pr) Questionable form
115

95, 105, 115, 125, 135 (PR by 10 lbs, and the most weight over my head to date!)

ian

95
115
125
135
135

Total: 605

m/47/180
185
195
205F
200
205

75
95
then
115 x 5

was slightly under my 3 rep max, but my form was off

finished up with a few snatch balance, snatches and other variations with lighter weight

125#

Done after Fran, slowly making progress with these. Happy to nail the 77 after failing it.

44, 55,

66
66
66
77 (fail)
71
77

[77]

M/24/165/5'7"

175-185-205-205-210F

M/24/165/5'7"

175-185-205F-205-210F

115-135-155-165-170 feel like I am improving quickly on these hopefully will break 200 soon

165
170
170
175
180 (all PR's)

85 x 3
105 x 3
115 x 3
125 x 3
135 x 3

"Mrs. Wobbly"
65 x 3
75 x 3
95 x 3
105 x 3
115 x 3

m/32/170/5'8"

as rx'd

95x3
115x3
125x3
135x3
145x3

As Rx'd

65x3
85x3
105x3
125x3
135x3

Need to start higher next time

35kg
40kg
45kg
50kg
52.5kg (pb)
55kg (new pb)
60kg (newest pb)

Could have and should have gone heavier but got twitchy around my pb!

75
95
115
120
135

135
145
155
155
155

read it wrong, did x7
100, 120, 140, 160, 180, 200, 210

135 185 225 245 255

Missed

First time doing these, so form was a bit of an issue.
55 (easy)
75 (weight was ok, but left knee and lower back hurt)
95 (felt like a good weight but same problems as 75)
95 (form was bad at this weight)
65 (good weight for me to do it w/ good form)

So I learned I can't do math yesterday when I did this wod so I did it again today.
135
175
195
205
215

M/22/70"/188#

Never overhead squatted before :)

45
55
65
75
85

M/42/180

As rx'd:

115
125
135
145
150 (pr)

More better faster

More better faster

135
155
175
185
195x1

M/41y/68"/155#/GEORGE

95, 100, 105 PR, 110, 115

135-165-(F)-165-185(F)-185(F)

95, 115, 135, 145, 155 Felt grrreat! First time doing heavy OHS's since shoulder surgery 6-9-10. Last set got a little dodgy at the bottom due to fatigue and losing focus. Started getting a little "soft" at the bottom. was having trouble staying back on heels. still made the lift though. Paused for a full second at the bottom.

35 yom.191 lbs

Warm up then

95
115
135
155
175

Holy smokes. This was a complete shocker! I felt strong and balanced. See below to see why I'm surprised.

33 yom 208 lbs
First time doing overhead squats...hence 65-65-65-75(f)
Comment #655 - Posted by: KGW at January 28, 2009 12:08 AM

34 yom 200 lbs
65

95

95

115 failed on last rep.

95

Better than last time
Comment #667 - Posted by: kgw at September 8, 2009 11:12 AM

AWESOME

m/32/180/73"

3x45
3x45
3x45
3x45
3x45

Missed last two workouts due to a fatal combination of poor planning and laziness...back on the wagon today. Had to clean and jerk the weight to do OHS, can you believe the Y in my hometown doesn't have a squat rack? Probably better to do it like that anyway. Last set of 3 actually felt solid, would have tried a little more weight if I had bumper plates.

95
115
135
145
155
165

45-65-65-95-95-95-45

M46/75"/190
1st time doing these... Worked on form & trying to get arms locked-straight-aligned with back...
45 lbs.
Got to about 2" behind my ears which was much better than 3" before my ears... Left arm/fingers still numb 8 hours later...

31/m/71"/175#/Physical Fitness Center: Ft. Rucker, AL

CFWU x3 minus back ext.
155
165
185 x2 (fail)
175
185 x1 (fail)

m/36/5'9/180
CFWU-3. Reg. Superman. Burgener. Row 500m.
135,145,155,165,175
Last set not bad. Deeper the better. Try tightening core & dropping quicker. More hips. Used bumper plates & 3 pads on floor. Able to drop weight. Made reps much easier. Should be able to go higher next time.
8/28/09: 125,135,145,155,165-F,165

Worked up to 65kg for 3

95
105
105
110
115(f)

125 is PR

M/26/6'1"/195

55
65
75
85
95
105 (PR)

Still learning the overhead squat and making sure I focus on technique over weight. This is a fun exercise and a great WOD.

OHSQ: 45x3, 65x3, 85x3, 95x3, 105x3
Shoulders still knackered from Severin 2 days ago.

Overhead Squat 3-3-3-3-3 reps

50-55-65-65-70

Compare to 090828

45-55-65-75-65

24.m.134.65"

as rx'd
150, 155, 160, 165, 170(PR)

Last Time/PR:
140, 140, 140, 140, 140

CFWUx3
5x20 kg
42.5-47.5-52.5-57.5-57.5 kg
10x40 kg

95
105
115
125
135 f (2 pr)

...couldn't do 135 even once a couple months ago...overhead anything is still weak though

95-115-125-135-140pr

still feeling under the weather, but pleased with performance here. previous 1rep max was 130.

65,95,115,135,165

95
115 (pr)
125 (pr)
125
135x2 (pr)

strength not an issue, balanced strength needs to be developed

24kg/50lb
28kg/60lb
32kg/70lb
36kg/80lb
36kg/80lb

first attempt at this with any real weight. had energy left and rest tmrw so finished with an assortment of: dl 60kg, bk sq 44kg, fr sq, clns, shld press.

42/m/176cm/73kg

50-55-60-60f-50 kg

95-115-145-165-185(2)

M/32/5'9"/155

Did this a few days ago.

115
125
130
125
2@125

95,115,135,155,175

46/m/168

115
135
145
150
155

65,65,75,75,75

m/33/5'9/163

65x3
85x3
95x3
135x3
145x3

Should've started heavier earlier in the routine. Used a smith machine at the globo, which I'm sure is big time cheating, but I already got yelled at once for dropping a bar.

165-175-185-200(2)-200F-210-215(2)-225(1)-235F. PRs on 3,2, and 1 rep max.

30 minute stationary bike

105, 110, 115, 120, 125

2010-12-04: 160X6, 135X16, end of CFT
2010-09-06: 160. 135X12.
2009-08-28: 150,155X2, 95X30(pr)
2009-08-06: 160X2.

kg 40/45/50/55/60
lbs 88/99/110/121/132

OHS 3-3-3-3-3
135-145-155-165-175
May have gone a little heavier.

101207
65-95-115-135-155

2011-06-27: 165X13.
2010-12-04: 160X6.
2010-09-06: 160X3.
2009-08-28: 150X3.
2009-08-06: 160X2.