October 18, 2010
CrossFit Level 1 Seminars: University of San Diego, FirePower CrossFit, Indianapolis Metro PD, CrossFit Central London.
CrossFit Coaches Prep Course: CrossFit Central London.
"Analyzing the 63s and 69s" from the CrossFit/USAW Weightlifting Open, CrossFit Journal preview video [wmv] [mov]
"Double Fran" with Graham Holmberg, CrossFit Journal preview video [wmv] [mov]
Rob Orlando, 30 Muscle-ups, Isabel and Grace for time - video [wmv] [mov]
Dave Lipson, Jason Khalipa and Dave Castro on the 101016 WOD, by Again Faster Equipment - video [wmv] [mov]
Franz Schubert, Impromptu in F minor op.142 no.1.
James Allen - As A Man Thinketh
"Kevin Kelly and Steven Johnson on Where Ideas Come From", Wired.
Post thoughts to comments.
Posted by lauren at October 18, 2010 5:00 PM
Rest Day!!!! Awesome who would have thunk it? Seriously though, how much fun would it be to log on one day expecting a rest day and to see some horrific WOD? Unknowing the unknowable right!?
these guys are unbelievable. I admire them so much! keep up the good work guys
Kinda crazy that Orlando did that. I've been planning on doing Isabelle, 30 muscle-up, Grace for time for my 30th birthday next month. My time will not be anywhere close to 10:14 though.
Congrats RM on the Indy Cert! Solid!
Khalipa's sqaut was perfect. Love seeing that on the main site. Lipsons was questionable, and Castro's was just plain horrible.
I'm really surprised with Dave's impressive strength relative to his average joe body shape.
Take 'er easy, and if she's easy take her twice!
(Or find two new girls, in Rob's case...)
It is quite comforting to see that the crossfit can make Rob Orlando squirm around on the floor like that. Props to Rob for showing he's actually human.
What an awesome weekend! Thank you so much to all of the wonderful trainers for sharing their amazing wealth of knowledge and time with us. I can't wait to get back in the gym! Great work to everyone at the Indy cert!
PS - I can't believe they got that many people to smile after just finishing 'Fran' :)
I hit my first Million Meters on the rower this evening after playing catch up on yesterday's WOD.
I am going to PR the heck out of this rest day!
ROB is a BEAST!
Curious about the narrow snatch grip? Totally CF legal but much harder...
Lipson numbers are super impressive...but those last two squats were definitely high.
It's things like those videos that make me look up to Orlando and Lipson, AND get me amp'd for another WOD!
Really great reading for today.
Nice Job Rob! I want nothing to do with that workout. Looks like pain served up extra hot.
When I saw the workout for Orlando I figured his time would be up around 20 minutes, well I was a bit off. Freaking incredible very nice performance.
And nice lifts for Lipson, Castro and Khalipa. I liked all the lfits but Khalipa certainly can't go any lower on those squats....nice.
Thanks, Lippy. I'm coming after that "Total." See you tomorrow?
Thank You...Thank You...THANK YOU - Chris, Miranda, Maggie, Todd, and Russell
The Level 1 Cert course this weekend in Indy was phenomenal! This weekend has brought me to a new "level" with my appreciation and passion for CF. Your lectures and coaching were effective, insightful and inspirational.
Thanks also to the Indianapolis Metro PD for hosting the cert this weekend - great facility. Congrats and thanks to all my fellow classmates as well.
Thanks JD!!! Wouldn't be there without you man!!!
Remind me not to piss Castro off....pretty sure "quit" is not in his wheelhouse.
I second all of the above. Gotta love a sport where the stars turn around and post on the board like us lesser folk.
Rolling around like a little girl with a skinned knee....
Orlando's my boy!
what is orlando's totat?
let's see a video!!
The only way the exam would have been harder if it was Navy Style w/ 4 burpees on the minute every minute until the exam was done! just kidding!!
Thank you to the amazing Super Star Crew of-
You were all awesome, thank you so much for a great experience.
Thank you for that James Allen post - perfect timing with what's going on in my life!!
rob, jason, dave and dave: SICK!!
I just got back from my level one seminar and test. It was a great weekend and the staff was great. I am a level two coach and I went to the level one seminar at CrossFit San Diego in 2005 I think. CrossFit is getting legit,(always been legit in my book) so they have a certification test now for all us affiliate/previous level 1 people. I had to go take the test, not the seminar, but the test so that I could keep my affiliate. I went to the whole sha-bang anyway to see what has changed.
After the seminar I am left with a sad feeling. I am sad because I remember when Coach would show up and he would give all of the lecture. I remember sitting there thinking, Jesus wept this guy is freakin' on to something. The first time I met Coach was in Coranado, Ca. Coach gave us a two day seminar on what CrossFit was. It was at one of the Seal Gyms on the wet side of N.A.B.(I am not a Seal, I belong to the Recon bretheren) Coach was kind of preturbed because none of the Brass had shown up and I think that he was told that they would. He was kind of irritated about it. He said F'um. He was not going to play their silly game anymore. I liked that. I was not impressed that he said it, because I said it on an hour to hour basis, but I liked it and I could identify. Anyway it was Coach and it was Greg, Josh, and Nicole. I hardly had any idea who these guys were until later. I am not saying that I personnally know them now, but I have gotten to know their on-line personna's. Coach invited all of us from the Navy and Marines, Seals and Reconnaissance Marines to come to the seminar that I spoke of earlier at CrossFit San Diego, or San Diego CrossFit. He said we could come for free. We did, 12 of us went. It was generous and great. I know that I had a blast! Thanks for that Coach! I have always appreciated that gesture.
I am sad because there is no Coach (The Coach) at the seminar anymore. I don't see Coach on the Journal. I don't see Coach on the Main-site videos. I heard echos of him this weekend from the Level 1 training staff, but it's not the same. That is my gripe. I know that Coach is busy taking over the fitness world and I can appreciate what amount of time and effort that must cost. I can imagine anyway. I am complaining Coach! I am marking the time of an era that has come and gone for me. I am sad that it has passed. I miss all the old video journals with Coach explaining fitness. However, I am happy that CrossFit is always moving up, forward, and onward. Coach, Please come back! These guys do honor you and articulate your design well, but not as good as you.
Look! you can't spell check, punctuation or grammar check on here so get over it! I did my best.
Wow, blew that outta the water... nice WOD Rob.
Dave and Dave did not achieve full depth in the squat! Looks like something from a globo gym. Props to Jason for LEGIT back squats!
Good group to cert with, indy
"A Man Thinketh" seems to have been written by Bunyan's Pilgram aspiring to be Beethoven (the Protestant Romantic - Kierkegaard on a sunny afternoon after the accounts had been settled to a credit).
The Wired piece should have included a footnote to Kuhn's "Structure of Scientific Revolutions", and perhaps another to Arthur O. Lovejoy's "Great Chain of Being".
Jason Khalipa can overhead press as much as my 1 rep max flat bench... My word he's a tank.
i think castro needs to swallow his pride and meet rippetoe on how to lift.
question, in a true 1RM deadlift, in order the rep to count there cant be any hitching? all three guys hitch and counted those reps.
watched the Total vid, and ran over here thinking "squat depth oh god"... But by the time I got to posting, I figured hey, we just watched one random camera angle, what do we know?
So lets just trust that these guys probably know what they're doing. k?
excellent james allen post. one of my all-time favorites... "As a Man Thinketh"
Between Graham's double Fran, Lipson's 1400 "total", and Rob O's "super 30" WOD, we have been presented with some incredible feats of human performance.
Rob O, really put himself out there with that workout. Of all those impressive workouts, he really exemplifies the Crossfit Method by developing his limitations.
I just wanted to say a big thanks to all the trainers i had a wicked time down at crossfit london and learnt so much. Cant wait to get back in the gym and impliment some of the things i learnt. I will be seeining u all when level 2 comes out. Hell yeh!!!
I Had an Absolutely awesome weekend at my cert in crossfit london this weekened, thanks to all the trainers, very knowledgeable and friendly. Back in the gym next week to start training people!! hell yeah!!
A big thank you to Chuck and his team for leading a great CF-L1 cert weekend at CFCL.
We laughed, learnt and worked out in a constantly varied, high intensity functional way so I definitely feel that the group's work capacity has increased across broad time and modal (and age) domains.
Unbelievable performance from Rob Orlando!
Thanks to all involved in delivering the Crossfit Level 1 course in Central London. Had a fantastic time, learned loads and feel extra motivated... now just to sort out the diet...!!
Does any one have an original copy of the group photo? Would love to have a copy. I'm the one who sticks out in the white t-shirt on the left of the pic. Hope our paths cross again!
Oh yeah - Rob Orlando is a beast!!
Name of the tune in Orlando's vid? (awesome and inspiring BTW)
Thanks for the great weekend in Indy.
Could not have been more impressed.
The trainers were very professional and their passion for CrossFit was contagious.
Echoing thoughts already posted here but incredible Level 1 Cert in Indy. So much knowledge and great advice that was passed on in just two short days. I had been a little leary at first about spending time in lectures(hated listening to prof's drone on and on in college) but the trainers used real life examples and lots of humor to keep it engaging.
Great work Chris, Miranda, Maggie, Russell, and Todd!
P.S. - F---ing Fran!
Hmm...I thought Double Fran meant doing the thrusters with 190 lb.
Thanks to the trainers at the level 1 Cert in Milton Ont. over the weekend: Pat, Boz, Jon, Dennis, Jen and Joe! Learned a ton, got DOMINATED by Fran, but got so much motivation going forward. Can't wait to get back and spread the good s**t around at Crossfit Saint John.
Had an amazing time this weekend, thanks for all the help....
Have definatley fallen for crossfit, chuck you're the man! :)
Amazing cert in Indy!!
Spealler, Miranda, Todd, Russell, Maggi- you guys rock.
PS Todd- you have a fall back career as a comic dude!
And the quote of the weekend:
Deadlifting with a rounded back is like having unprotected sex.. it's just a matter of time before something BAD happens..
I was surprised at Lipson's deadlift form....anyone else notice his form on the last deadlift? Also Castro's squats...he's asking for a broken back there. ouch
I had a great time at the Level 1 cert in San Diego. The coaches were awesome and I learned a ton. I wish we would have had more time to work on the muscle up and pull ups though. We could have had a shorter lunch to make the time. We were all hanging out in the gym anyways.
Why do you guys keep censoring comments that are genuinely critiquing some of the form on the videos?
I understand that there are some people flaming or trolling on here, but there are also plenty of people who are commenting with genuine, and valid, criticisms.
Thank you to all of the trainers at the Level 1 Cert in San Diego this weekend. What an awesome experience with so much incredible information. The manner in which the trainers taught and gave constructive criticism was great. They really made sure that they taught what we really needed to know.
Just wanted to send a big thank you to Adrian, Pat, Jen, Dennis, Joe & Jon for doing such a wonderful job at the Level 1 Cert at my playground here in Milton, Ontario!! I had a great time, learned a lot, and am looking forward to putting this knowledge to good use...
And in conclusion, I found Adrian's mustache to be offensive yet inspirational enough to try and grow my own.
Would some of you critics with your ISSA and ACE certifications just go do your zumba in the corner and shut the hell up. Those videos are showing ridiculous feats of personal achievement and you come on and critique people about a lack of 2-3 inches of depth. 1) there is still incredible training stimulus achieved 2)this isn't a meet it is some of the strongest people you will ever see showing you a behind the scenes look at how they train. Go hand out your "squat form" and "deadlift form" traffic tickets somewhere else...
Rob, that was sic. I remember when the 30's series came up in the 3 on 1 day off cycle a couple of years ago. You did in less than 11 min what most people have to take 3 days to do. Wicked.
I just wanted to give a big shout out to all the incredible trainers at the L1 Cert in London this weekend. Your knowledge and passion for Crossfit was inspiring and this was easily the best cert Ive ever done. Hell yeah!!!
Helen outdoors with slippery pullup-bar and 25 kg (55 lbs) dumbbell: 8:57
I am confused as to why Crossfit would post that video of the CFT??? Don't we teach proper form, going below parallel, no hitching on the deadlift? Everyone knows Lipson is a monster, but his squats and hitched deadlift, along with Castro's are what I teach my clients NOT to do. Drop the weight and get solid form. Khalipa, mad props on your lifts, except you dropped your first deadlift. I am sorry but I am legitimately upset at that video. This is Crossfit, not bodybuilding.com.
Very impressive totals. Can't tell depth from that camera angle but Im sure they would call eachother out if they werent low enough. I dont think Jason's last shoulder press should count though. It says in the CrossFit Total artical in issue 21 of the CrossFit journal that you can't move your feet on the press. Also it says that on any lift, any halt in the upward motion of the bar constitutes a missed attempt.
Just completed my Level 1 Cert this weekend in Milton, Ontario with Adrian, Pat, Jen, Dennis, Joe
& Jon. What a great weekend! We learned a ton of useful information and I can't wait to start applying it at our local box. The whole weekend went smooth and my favourite quote from the whole weekend, courtesy of Pat: "Don't be ****** weird about your food." :)
Great job Coaches - thank you!!
The Level 1 cert in San Diego this weekend was awesome. It was great to be able to pick the brains of all the trainers and Jason Khalipa is a natural teacher. I had a great time and learned a ton. The only suggestion I would make is to possibly have shorter lunches so that we can spend a little more time in the more complex portion of movements such as the Jerk and the Snatch where perfecting the technique is so critical.
If Kelly's and Johnson's shared conjecture were true, that great ideas occur simultaneously more often than just by chance, then a cause must exist. That is science.
This they urge happens widely separated in space, absent any known form of communication. That would be supernatural, and hence beyond science. There is where the myth lies.
Jordan D: 45:40
Scaled to tuck pullups:
Scaled to 15 tuck PU, 15 K2E, remainder Rx'd:
Jordan K: 48:30
Lunch time fun
30 power clean and jerk for time
last time 11:33
Jeez man, Castro's squats were horrific. He just folded himself over!
Rob O, that was truly awesome, well and truly impressive.
Just to clarify what I said in my previous comment,
"I'm really surprised with Dave's impressive strength relative to his average joe body shape,"
I meant Dave Castro. There is nothing average joe about Dave Lipson.
I wanted to say thanks to the awesome trainers at the Cert this weekend in Indy. Chris, Miranda, Russel, Todd, and Maggie you guys were great. I'm still in awe that I got to learn from my CrossFit Heroes.
Great instructor staff at the Level 1 Cert in San Diego. Everett is a very detailed and engaging teacher, Nadia is way too flexible for a human being and Khalipa is not only a great instructor but also absolutely hilarious. My only criticism is that I thought the last session about programming was too rushed. Best quotes from the weekend: "F*** the ceiling" and "chest bumps, high fives, and chalk up to your elbows" both from Khalipa.
How can Kyles comment not get moderated and mine does. Mine was praise of Rob O and feedback of Castros squat where he just seems to fold his body in half. Not an allegation of drug use.
Hey I've been crossfitting for about a year now and I'm looking to start up a blog/twitter or something to help document my wods and nutrition because I've been getting alot of questions as to what I do exactly from friends. Is there any setup that yall would recommend for this kind of thing? Or can you recommend someone's site that you might follow to help give me an idea of what to do.
I would like to thank Pat Sherwood and his crew, John, Dennis, Jen, Joe & Adrian, aka Boz, aka the "Canadian Cobra" for a epic experience at the Level 1 Cert @ Firepower Crossfit, Milton, Ontario, Canada.....thank you very much for your patience & knowledge.......I do however believe the quote of the weekend was when Pat referred Adrian's attempt at growing a moustache as "****ing repulsive"........still laughing....
USD Level 1--
Absolutely Major League! What a staff?! I am grateful to have been a part of it. I came in expecting alot-- and I was matched and raised across the board.
Stephane quarterbacked a flawless event and crushed the "What is Crossfit?" section. I doubt he would have trouble with the "What is the meaning of life?" question at this point. Trish and Eric were meticulous masters of the information and execution. They will probably get snubbed on credit from most because of their relative lack of main-site fame, but I was blown away by these two.
All the Hall of Famers-- Lipson, Khalipa, Nadia, and Everett-- were not only as good at teaching this thing as they are at performing it, they were personable and professional.
Thank you to you all! This operation should be a benchmark standard for HQ's L1s.
Mad props to Rob O. Thats sick man.
The CFT vid is kind of a bad commercial for crossfit. Jasons squats are perfect tho, Lipsons are shallow and with kneewraps, giving him alot of extra strength. If you are going to post brag vids of big max efforts, at least make sure its full ROM. At least dont brag about kneewrap squats as if it was RAW.
By far the best thing i have ever done. You need to get more coaches that say hella for sure! norcal representation to the fullest. by far the best coaches around!! thank you all.
After a weekend of really intense Crossfit, this rest day will be an actual rest day for me. I'm totally going for a PR, and getting a puppy today!
sub'd toe to bar with knees to elbows
slow and painful
sub'd toe to bar with knees to elbows
slow and painful
Thanks to all the trainers at the level 1 cert at USD this weekend. Impressive crew that coached. High enthusiasm. Covered a lot of material, and still answered every question. That many people getting after it at the same time was inspiring. The only room for improvement would be more time on MU, and maybe a map of which building to go to. Where I parked, I couldn't tell which of the many buildings was the sports complex when I first got there. Great time, learned a lot, and good motivation. Thanks again.
Did 101016 WOD today
Squat - 250# CF PR
Sh. Press - 135# PR
DL - 365 PR
Total 750 PR
Still sick but felt good today. Had my form corrected on a few lifts and it showed today. Pumped about the total score and my DL!
Incredible performance by Rob O, I couldn't do any of those WOD's in 10:14 and I'm sure I would DNF if I tried all 3.
I'm disappointed in the CFT Total video though.
CrossFit has taken some justified criticism for lack of adherence to form standards and clearly above parallel squats and hitched deadlifts can't be considered form that anyone should emulate.
Particularly not novices.
Khalipa's squats were beyond legit, I bet Rip would tell him "you don't need to go that low, one inch below parallel is all you need"
Frankly though I wouldn't want to tell Lipson to his face "Hey dude, that squat was high, it doesn't count"
That CFT was SICK!!!! Wether or not those lifts were legit, they were alot higher than mine!!! And probably most of yours. This wasnt an event or anything, it was 3 extremely tough, strong dudes working out in their garage, slinging some serious iron!!! Props to Dave Jason and Dave!!!
Rob O, rediculous man. I turn 30 in 10 months and you just gave a goal. Well more like something to work toward. That was pure beastmode.
Had an amazing weekend at the Crossfit Level 1 Cert at Crossfit Central London.
Chuck and the whole team were amazing and like all Crossfit course were a well oiled machine, throwing loads of Knowledge fun and of course Encouragement (hell Yea). I have been a fan of Crossfit for about a year or so after Coach Blauer got all his trainers to take a look and continues to promote Crossfit today.
I can not recommend the Level 1 Cert enough even if you are not considering teaching at this moment in time.
Once again thanks to the whole team you did a great job.
Crossfit Central London was just amazing! Great people and great coaches, had a really good time and learned alot. There's nothing like the CrossFit Community, it's simply the best.
All of you who was attending at Crossfit Central this weekend, join our Facebook group so we can stay in touch and contact eachother when we're travelling.
...some people are just missing the point of the videos. They are real world looks as what goes on and how to do the lifts. Look around your box... are all your lifts perfect form? Video yourselves and send them in as form examples if you are so superior. I have news for you, sometimes when people have over 500lbs on their back they might not make it below parallel every time.
Yes, Dave Castro looks like he is going to hurt himself on that squat but that video shows a guy very strong by most standards training with two guys very strong by all standards. It doesn't say look here and imitate the form on these lifts exactly and it isn't right to make that leap. Go to the example section for examples of how to perform the lifts. Some days you need to push the envelope to make gains and some of you need to relax...
#31 Kurt - I would enjoy seeing you say your comments to Dave and Dave's faces, though I seriously doubt you ever would.
While I agree with both sides of this "form" debate, I have to say that I am unimpressed with this video (not the weight, that was damn impressive).
The complaint that non-Crossfitters have with Crossfit is that it promotes poor form in order to lift more weight or to lift weight faster. This video shows one of the main Crossfit HQ employees not only sacrificing range of motion, but also his form in an effort to squat more weight.
Still damn impressive that a guy who has the (someone said this earlier) "average Joe body type" is moving that kind of weight around (even if it only moved 3/4 of the distance it should have traveled). But again, let's not have those responsible for Crossfit.com showing off this kind of performance when they're preaching form and technique every weekend to people at a Cert for $1000 a whack....
20% slop is good for met cons but not the total. Hitching deadlifts, dancing around on the press, above parallel squats, could go on by why bother.
Attended the Level 1 Cert in Milton, Canada...Thanks to all of the wonderful trainers, Pat, Joe, Jon, Jen, Dennis and Adrian. You were all very helpful and hilarious! I had an excellent experience.
Had an amazing time at the Cert at the University of San Diego, I played ball there so it was extra memorable receiving my Level 1 Certification in my home gym. HQ really knows how to bring out the red carpet with their trainers: Khalipa, Lispon, Everett, and Nadia. Awesome!!!!
The Level 1 Cert in Milton, hosted by CrossFit FirePower this past weekend was great! Thanks to Adrian, Pat, Jen, Dennis, Joe & Jon for a great learning experience. In particular, I must thank you all for not promoting the "crossfit cult idealism" as I have seen at other gyms. And I am so glad to hear that you are realistic about nutrition (I was most scared of attending the nutrition seminar). Great experience and I look forward to taking more CF certs in the future.
PS - What happened to our damn T-shirts??? ;)
Favorite. Video. Ever. Only thing I can do on par with rob o. is roll around like that after a wod. Staggeringly impressive.
I wanted to thank all of the coaches at the Indianapolis Cert. It was a treat to meet all of you and be able to be coached and learned from you! Thank you again and you put on an amazing certification!!!!!
I agree with AKAndyB #99
For someone who is supposed to be in charge of CF Training, what I saw was disgusting! What a joke!
Rest Day- Travel from Level 1 cert in Indiana.