December 13, 2010

Monday 101213

Rest Day


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CrossFit Level 1 Seminars: CrossFit Monrovia, CrossFit Maximus, CrossFit Virtuosity, CrossFit Colosseum.
CrossFit Coaches Prep Course: CrossFit BGI.

"Teaching the Snatch to a Large Group: Part 2" with E.C. Synkowski and Chris Spealler, CrossFit Journal preview video [wmv] [mov]

"Roundtable in Tahoe: Outside Domination", CrossFit Journal preview video [wmv] [mov]

"Bro-Out in Charlotte" - video [wmv] [mov]

Johannes Brahms, Double Concerto.

Lee Robinson - The Rules of Evidence

Watch "Denis Dutton: A Darwinian Theory of Beauty", TED Talks.

Post thoughts to comments.

Posted by lauren at December 13, 2010 5:00 PM

Thank goodness for rest day's.

Comment #1 - Posted by: SB at December 12, 2010 5:23 PM

Coaches Prep was an excellent well orchestrated course with an excellent group of Master Coaches who helped us all put our Coaching Skills at a higher level.
Thanks Todd and Dana for hosting this great event. And thanks to all the other trainers from all over the Country that I was lucky enough to watch and learn from.
CrossFit Affliction
CrossFit Ft Lauderdale

Comment #2 - Posted by: Steven@CrossFitAffliction at December 12, 2010 5:30 PM

I got married on Friday and sent my wife off to CF Monrovia for her Level I cert Saturday morning! Congratulations Tiffani!

Comment #3 - Posted by: Gene @ Foundry CrossFit at December 12, 2010 5:38 PM

Lipson is a beast. Bros look like Rhode Island PD from Me Myself & Irene

Comment #4 - Posted by: JD at December 12, 2010 5:40 PM

Coaches Prep was a awesome course.
Thank you so much Todd and Dana for hosting! BGI is the BEST Box is South Florida hands down. Meeting Speal and watching him train in person was frigging crazy! Just having a star like him in the room, to be able to pick his brain is priceless.

Comment #5 - Posted by: Wicked Dan at December 12, 2010 5:45 PM

Awesome Coaches Prep Course. Thanks to Chris, Chuck & EC. You all are so good at what you do and it was a pleasure to be a part of such a great weekend. An overall great experience.

Rob LaBar
CrossFit Boynton Beach

Comment #6 - Posted by: Rob at December 12, 2010 5:47 PM

"Bro-out." Awesome!

Comment #7 - Posted by: james.patrick [M/48/66"/135] at December 12, 2010 6:01 PM

Level 1 Cert at CF Virtuosity in Brooklyn was awesome. Big thanks to Dennis, Keith, Karianna, Jennifer, and Boz for great coaching, direction, and tips. Over two days we worked with all 5 coaches, allowing us to really see different styles and approaches. TONS of valuable information, all presented in an engaging manner... even the potentially "boring" info like diet and proper scaling of workouts, which were instead kept intense but fun.

The exercise demos were extremely thorough, and the small group breakouts were fantastic. I wish I could have added a muscle-up to the weekend's accomplishments... (ok, I wish I could have added a ring dip!!), but overall a GREAT experience. Thanks again to everyone who made it happen!

Comment #8 - Posted by: Dustin K 34/m/6'0"/212 at December 12, 2010 6:05 PM

Those mustaches are so hilarious

Comment #9 - Posted by: PPSP at December 12, 2010 6:15 PM

the Level 1 in Brooklyn was awesome! fantastic coaches that ran the weekend flawlessly. I had a great time!

Comment #10 - Posted by: Rob W at December 12, 2010 6:37 PM

"Bro-out." Ah, just another day of shaking my head in amazement at the amount of weight on the bar and laughing out loud at the wit and wisdom of Mr Lipson.

Comment #11 - Posted by: CUZ at December 12, 2010 7:07 PM

"Pat Barber thinks it’s more likely that CrossFit-trained athletes will transition easily into other sports and dominate the playing field rather than the other way around."

I don't get it, if they can dominate in other sports why are the doing overhead squats in the woods in Tahoe? MLB average salary is 5.5 million. NBA average salary 5.3 million. NFL average salary just under 1 million. I think I read somewhere that Miko was a soccer player, well the average Premiership salary 1.8 million. Olympic sports pay less, but a dominating gold medal performance in 2012 from Pat (volleyball) and Spiel (wrestling) would sure to bring in big sponsorships and corporate dollars from the worlds biggest brands, McDonalds, Nike, American Express... And better yet no unknown and unknowable, just simple sports. Easy.

There is a reason these crossfiters are doing summersaults and handstand walks for time rather then playing professional sports...they aren't good enough. Not a knock, just the facts.

Comment #12 - Posted by: Mike at December 12, 2010 7:34 PM

The Level 1 Cert @ Crossfit Virtuosity in Brooklyn met and exceeded every expectation I had. The coaching staff was extremely knowledgeable and approachable. The smooth transitions between lectures and break out sessions kept everyone engaged throughout the day. I came away from this certification with a deeper understanding of Crossfit as a fitness paradigm. I also learned several new techniques and received many training suggestions that I cannot wait to incorporate into my workouts as well as share with others. BIG THANK YOU to Keith for being a wonderful host and coach. Also, THANK YOU to Dennis, Jennifer, Karianne, and Adrian for sharing your knowledge and experience. I feel so fortunate to have been a student among great teachers!!

Comment #13 - Posted by: Arianna at December 12, 2010 7:41 PM

Watching the tahoe round table on outsides walking in and being good at crossfit was interesting. While I agree that most professional athletes would not be able to walk into crossfit and hope to do well, I would argue that George St. Pierre would not only be able walk on and be competitive, he would have a mental edge over nearly anyone in the sport...and with a little training be able to compete and do well at the games. More than most sports, MMA transitions well to CF...many fighters even use CF as part of their training.

Comment #14 - Posted by: nick at December 12, 2010 8:13 PM

I've been through the Level II process twice (failed first time, passed second) and I think it's great that the Coaches Prep Course now exists for those that are considering their Level II Certification. Not sure what will come of the Level II but I am confident you will have less people fail their first go around if they attend the Coaches Prep and spend time in their box using the tools they learn there.

I like that you are asked what you want to teach instead of just having it picked for you. If your honest with what really makes you uncomfortable to teach, that is extremely valuable. One thing I would recommend is, keeping the structure of the progressions and not make them optional. I find that I have something to go back to when/if my client is struggling to learn one of the movements. You can tailor your cues to the way someone learns and your coaching style while still having the structure of set progressions.

I'll just consider my first Level II process a real strict version of the Coaches Prep that I sweat through.

Wicked Dan, you are too kind! Thank you!!

Comment #15 - Posted by: Dana Lynch - CrossFit BGI at December 12, 2010 8:18 PM

I think outside athletes have been dominating the sport of CF for years, I don't know why nobody is seeing this. The original CFers have been destroyed by outsiders for years, original guys like Greg A, Brendan G, Annie S, Nicole etc were being replaced by specialists in 2007 and 2008 (Josh E, Oly Lifter and sprinter), Soccer (Tanya), Pole Vault (Annie T), Soccer (Miko), Rob (strongman), Baseball (Graham) etc etc, there are no 'true' CFers left, most of the people in Tahoe have had 10-15+ year athletic training backgrounds, and only 1-3 years of CF, so THEY are the outsiders who are dominating after a couple of months transitioning to getting good at CF. I think this will happen on a larger scale when the prize money gets bigger, MMA, strongmen, Oly lifters, 400m runners, PLers and gymnasts will come in, learn enough to cover their weaknesses, dominate in their specialties and clean up.

Comment #16 - Posted by: Jake at December 12, 2010 9:05 PM

the Level 1 cert in Toronto was bad ass!

Thanks to everyone who made it such an awesome two days: the coaches Pat, Nicole, Jon and Joe and everyone else there.

Theres something organic in the way the community grows and comes together. You can really feel it and be a part of it at these events - that is bad ass.

Seeing the light click on in someones eyes as they identify and correct technique - that is bad ass.

Seeing how every piece of crossfit syncs with real, in-your-face, life is bad ass.

And Joe's leprechaun beard - definitely bad ass.

Comment #17 - Posted by: harry m/22/180 at December 12, 2010 9:29 PM

The level one cert at Crossfit Monrovia was awesome. What a great bunch of people. Thank you to all the trainers. The training and teaching was exemplary and fun. The facility and its owners were so nice. I was stressed over the written test and then passed with only one missed point--all because of the thorough training and dedication of the cert staff. I can't wait to get into the gym and practice now. Thanks everybody!

Comment #18 - Posted by: Amykr F/38/5'9"/143 at December 12, 2010 9:32 PM

Thank you Todd and Dana for hosting the Coaches Prep Course at your sweet box (BGI CrossFit). Chuck, Chris, Eva Claire and Jenni, thank you for sharing your expertise with us this weekend. A commitment to excellence was a consistent theme of this weekend. Rock on!

Comment #19 - Posted by: Mike Alley at December 12, 2010 9:56 PM

Stephane, Nadia, Erik, Miranda, and Dave thank you so much for an outstanding, and life changing course in Monrovia. You are truly a testament to the Crossfit Program, and the level of fitness one can obtain from it! Also, to all the athletes who post videos of themselves showing us how to push the threshold of intensity i thank you for making my, and the non-verbal communitie's day!

Comment #20 - Posted by: NP at December 12, 2010 11:35 PM

#12 Billy Olympic Crossfit

I'm glad you bring this up again on a rest day, and I hope we can get a civil discussion happening. It is my understanding that the games promote drug testing. If thats the rules for their competition, those are the rules. If someone wants to take performance enhancers to improve their own fitness, in their own box, thats up to them. Judging them doesn't really help anyone.

Comment #21 - Posted by: Jay at December 13, 2010 12:00 AM

What an awesome weekend in Monrovia!! I learned so much and all the coaches were amazing. Thank you Stephane, Miranda, Erik, Nadia and Dave. You are all a true inspiration to what can be achieved through CrossFit. I can't wait to take some specialty courses.

Comment #22 - Posted by: Shawna at December 13, 2010 5:33 AM

Someone mentioned that most NFLer's are too big for CrossFit. I played for my university and as a running back, I got my weight up to 224. Now, doing CrossFit I'm just as strong at 186lbs.

Remember many NFLer's have that extra weight on for a reason - to hit harder. Many have to work to keep that weight on.

Remember that all the big sports (NFL, NBA, MLS, NHL, MLB, Track and Field, Swimming, etc) all can get someone a college scholarship. CrossFit is nowhere near being an NCAA sport yet.

Sure, you can advertise the millions people could make as a professional, but what about things like college scholarships and those amateur programs - they are what contribute to and drive professional sports.

A membership at a CrossFit gym isn't for everyone - they're expensive. I know coming out of high school (or in high school) I wouldn't be able to afford one.

Comment #23 - Posted by: JohnMB at December 13, 2010 6:57 AM

I did a little research on Performance Enhancing Drugs PEDs as it pertains to the crossfit games. I found out, that the Crossfit Games follow the same drug testing policies and protocols as the NCAA. The entire policy is here:

Good Stuff. I am certain that, like every other sport, their will be violators and those violators will be suspended. In fact, that has happened already.

Coach has spoken about this subject several times that I know of and his personal view, is libertarian on the subject (no surprise there, and awesome in my opinion) but the Crossfit view is the same as other professional sports.

One portion of the policy that I like a lot is the ability for Crossfit to test an athlete for any reason, at anytime after they sign up for the sectionals/regionals all the way through until the games are over.

Bottom line, this will help our sport.

Have Fun, Train Hard,


Comment #24 - Posted by: Billy Olympic Crossfit at December 13, 2010 7:54 AM

"He has made everything beautiful in its time. Also He has put eternity in their hearts, except that no one can find out the work that G o d does from beginning to end." -Eccles 311

Comment #25 - Posted by: M/45/169 at December 13, 2010 8:19 AM

Level 1 Trainer certificate at CrossFit Virtuosity was an amazing experience! Dennis, Jenn, Karianne, Keith and Boz were all engaging, extremely knowledgeable, thorough, concise, etc. I learned so much especially in the break out groups where we were able to tweak our own technique and taught how to break down everyone else's so that we can be better trainers. This class is worth every second of the time you spend there especially if you are lucky enough to get the same coaches.

Comment #26 - Posted by: Kristen at December 13, 2010 8:32 AM

@ Mike #12

LIFe is not always all about dollars signs sir.
We love CrossFit, that's why we do it.

For the love of the game...and the game is getting BIGGER :)

Comment #27 - Posted by: danlau at December 13, 2010 9:13 AM

When are we gonna see more of that SEALFit series?

Comment #28 - Posted by: JC at December 13, 2010 9:25 AM

Level 1 Cert in Toronto was great, thanks to all the coaches involved. If you ever find yourself in Mexico you can count on me. Thanks once again.

Comment #29 - Posted by: Cesar at December 13, 2010 9:31 AM

Carole and Kevin made up "Lynne" today. Results posted there.

Comment #30 - Posted by: Kevin C. at December 13, 2010 10:02 AM

#25 Thanks! I love that verse (Ecclesiastes 3:11)! Check it out in the Amplified version sometime. Awesome! And true!

Comment #31 - Posted by: Daniel at December 13, 2010 10:34 AM

cert level 1 in Toronto was great! i did my first "fran" ever and i loved it.

a huge thank you to all the coaches they made the experience incredible

Comment #32 - Posted by: Gordon at December 13, 2010 11:33 AM

Thank you Keith for hosting and coaching a great Level 1 cert at CrossFit Virtuosity! Thank you Dennis, Boz, Jen, and Karianna! You all were great teachers and kept the whole weekend fun and engaging. Your advice and suggestions were so helpful and encouraging! I cant wait to use them for myself and then as a trainer in January. Thanks for providing the tools to pass the test too!

Comment #33 - Posted by: Heather at December 13, 2010 11:36 AM

Level 1 Cert in Monrovia exceeded my highest expectations. Was excited to PR at Fran, but even more excited to see a half-dozen or so people go sub 3 minutes! Hard not to with the all star coaching staff cheering you on, and the lunch time show put on by the coaches, Kristan Clever and Rebecca Voigt! Thanks again for all the great knowledge.

Comment #34 - Posted by: J at December 13, 2010 12:53 PM

First of all, #16 Jake, I totally agree. An I've seen it too. There's a guy I train with sometimes who comes from a high level football background, he's currently on my university's team as he got a scholarship to move out here. He is beastly strong and he dominates pretty hard at CF. What the guys in Tahoe are missing is that professional sports take serious dedication and give serious results. While all my friend has to do is build some conditioning to get good at crossfit I have to work on everything all at the same time because everything is my weakness! I think Barbers wrong and this leads me to my next point where I'm going to agree with #12 Mike. While it's not all about the money for everyone (CF is a really cool community to be a part of) it's true that crossfitters won't be going out an dominating sports. This will definitely tick some people off but in my opinion crossfit is easier than some professional sports. Sure it's hard for about 10 minutes or half an hour, but then you feel better an you can do another one. In just over a year doing CF from no athletic background at all I can do all workouts Rx'd and have comparable times to other mainsite posters. 1 year. I however recently picked up Oly lifting an I'm now training hard in that an only CFing once in a while to keep conditioning. You know how long it'll take me to get Olympic level totals if I even make it that high? 5 years probably. Maybe 4 if I train really smart. I only have 1 shot at olympics, maybe 2. An if it doesn't fly I can just get back into CF, which will be easy since I know it well already, and I'll be 100 times better because I'll have built some serious strength over that time, strength that in my honest opinion Crossfit doesn't build on it's own. That's why all these high level CFers are doing 5/3/1 and westside and whatever else.
An I don't remember who said it, but I agree, GSP would dominate. His mental game is on another planet and his conditioning is already so disgusting he'd have no problem in CF. I hope we see him around when he's done building his legacy in MMA, it'd be cool to see videos of him hitting WOD's.

Comment #35 - Posted by: Jordan D. at December 13, 2010 1:06 PM

i just wanted to give a quick shout out to the CF staff who put on the cert in Lexington, KY at CrossFit Maximus - it was a fantastic weekend filled with great information, tons of hands on experience and camaraderie. i'm proud to be apart of this community and what CF gives to it's followers at large. i'll most definitely be looking forward to a coaches prep course in the near future as well as the Level 2 as soon as its up and running again. a quick side note to CrossFit Maximus - INSANE gym with anything and everything you could imagine or need in a CrossFit gym! i absolutely loved the facility and the owners are also incredibly cool. i'm so grateful we were able to do our cert in such an amazing location! thanks everyone - especially the other participants, for making this a fantastic weekend of learning and honing our skills :)

Comment #36 - Posted by: katie e at December 13, 2010 1:54 PM

Dan Whitten - You are missed. Thank you for our Freedom and most of all thank you for your sacrifice. You left too soon. God bless your family and friends. As Rx'd 37:02. Salute!

Comment #37 - Posted by: JD at December 13, 2010 2:04 PM

Level 1 Cert. at Crossfit Virtuosity was awesome! Thanks to Keith for being our host and to Dennis, Jennifer, Karianna and Adrian for this wonderful weekend. Things were kept interesting and fun throughout the weekend. Thanks again!

Comment #38 - Posted by: Dally Vincelette at December 13, 2010 5:18 PM

i just wanted to take a moment to thank all the participants and coaches at the level 1 Certification at Virtuosity ! Dennis , Jenn, Boz,
keith,and Karianna are wonderful teachers, incredible coaches , and just good all around people . Thanks again - Happy Holidays to the whole Crossfit community .

Comment #39 - Posted by: eric Frohlich at December 13, 2010 5:38 PM

Had a great time at the Coaches Prep Course at BGI Fitness. I took away tons of valuable information and can't wait to put into practice. I'd like to take this course again in a year or so when I've gained some more coaching experience. Thank you Chris, Chuck and E.C. You really demonstrated virtuosity in coaching.

Comment #40 - Posted by: David N at December 13, 2010 5:48 PM

Thanks to everyone that attended the Cert this weekend in Brooklyn. It was pleasure to meet you all.

Comment #41 - Posted by: Keith Wittenstein at December 13, 2010 7:10 PM

24 / M / 5'9" / 135lbs

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 dumbbell swings, 35lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 11 pound ball
50 Burpees
50 Double unders


I remember now why this is called a "chipper" WOD. Ugh.

Comment #42 - Posted by: BC at December 13, 2010 7:26 PM

Level 1 Certification at Virtuosity was great!! Awesome Box in NY. Coaches Dennis, Jenn, Boz, and Karianna were all amazing.
I had a great time meeting everyone!
Thanks again.....Happy Holidays!!!

Comment #43 - Posted by: Oren at December 13, 2010 8:23 PM

Coaches Prep Course was AWESOME! I now feel like I've been trained by the best. I learned a ton but the overwhelming takeaway for me was that I need alot more work. Few places can you go outside this community and find coaches like Chris, E.C. and Chuck who are so genuine in their committment to delivering the goods and doing so consistently, effectively and thoroughly. OMG, I'm gonna do this again! Also great to meet a bunch of cool trainees as well! Thanks a bunch Todd and Dana for hosting! Awesome box ya'll!

Comment #44 - Posted by: Art Webster at December 13, 2010 8:28 PM

The explosiveness of small NBA guards like Nate Robinson (as Holmberg mentioned) is such that guys like that, say explosive college players that don't go pro for whatever reason could come in and be absolute monsters in Crossfit. Vertical jump being a pretty efficient corollary for a lot for a lot of the explosive movements we do, I think a guy like Nate Robinson, a small Guard (<6'2) could, with training absolutely dominate in Crossfit. Teach a guy with a 40+ inch vertical how to effectively clean or snatch and watch out.

Comment #45 - Posted by: CB at December 13, 2010 9:52 PM

Level 1 Cert at Crossfit Virtuosity, Brooklyn, NY. Great coaching staff, knowledge based was amazing, teaching ability great. Boz & Dennis were great during lectures. Keith has a tremndous facility. Jenn & Karianne were excellent with teaching & demoonstrating the movements.
1 suggestion: Have a 6th coach so the break out groups could be smaller and more intimate for increased learning.
Great time and can't wait for my next specialty course!

Comment #46 - Posted by: Mike V. at December 14, 2010 3:46 AM

Hey just wanted to thank all the staff for the level 1 certification at CF Virtuosity in Brooklyn. Dennis, Jenn, Karianne, Boz and Keith were incredible instructors. The flow of the lectures and breakouts was perfect! There knowledge of CF and the "real life" application to training clients of all types was phenomenal. So thank you again and keep up the great work!

Comment #47 - Posted by: Louie at December 14, 2010 6:56 AM

Made up "Lynne" today. Results posted there.

And just to throw my two cents in to some of these discussions:

1) Thought GSP already WAS a CF'er so no argument about him being good at it.

2) Agree that football players are the best group of athletes as far as who could pick up CF the fastest, with just a little weight loss.

and 3) I think what Barber meant was not that the current crop of elite CFer's was going to dominate major sports, but that athletes coming up through high school and college and trained in this manner were going to dominate as opposed to other training methods.

Good talk CF universe!

Comment #48 - Posted by: Pat Overton at December 14, 2010 7:56 AM

loved the TED lecture on beauty- thanks for posting- human performance is beautiful

Comment #49 - Posted by: rose at December 14, 2010 1:28 PM

"Whitten" from 12/12/10

43:21 Rx

Comment #50 - Posted by: MNinKC at January 12, 2011 9:41 AM
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