February 7, 2011

Monday 110207

Rest Day


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Level 1 Certificate Courses: CrossFit Atlanta, CrossFit Strong, CrossFit Milford, CrossFit by Overload.
CrossFit Coaches Prep Course: CrossFit Effects.

"SEALFIT Part 4", CrossFit Journal preview video [wmv] [mov]

Miranda Oldroyd and Damon Stewart discuss options for scaling "Karen" - video [wmv] [mov]

Johannes Brahms, Violin Concerto mvnt 1, mvnt 2, mvnt 3.

Sylvia Plath - The Fearful.

"The Hazards of Nerd Supremacy: The Case of WikiLeaks" by Jaron Lanier, The Atlantic.

Post thoughts to comments.

Posted by lauren at February 7, 2011 5:00 PM

Wow! Just Beautiful

Comment #1 - Posted by: Big Dog at February 6, 2011 5:06 PM

Mir and Damon...enjoyed it...well said guys!

Comment #2 - Posted by: Mr. Moody at February 6, 2011 5:37 PM

Hernia recovery week one over with.

Only 3 more to go.

Comment #3 - Posted by: Fallen 23/m/155 at February 6, 2011 6:22 PM

Awesome seminar at Atlanta guys! Had a blast!

Comment #4 - Posted by: Brian at February 6, 2011 6:57 PM

We are so proud of our newest trainer, Carolina Wells, who completed her level 1 at CrossFit Atlanta. she is going to be a great one. Thanks to Chuck Carswell, the rest of the phenomenal HQ cert crew and to CF Atlanta for putting on a great weekend.

Also loved the discussion on scaling... Damon and Miranda make a great case for the role of flexibility and creativity in increasing the work capacity of a wide range of athletes. Mirrors our Gym's motto completely.

CrossFit Discovery: Forging Lifelong Fitness

Robert VanNewkirk

Comment #5 - Posted by: RBV@crossfitdiscovery at February 6, 2011 7:06 PM

Thanks everybody for another awesome seminar. The athletes at the Atlanta seminar were awesome.
Hell yeah!!!!

Comment #6 - Posted by: MikeG_CFATL at February 6, 2011 7:07 PM

I want to thank all the trainers this weekend at the Level 1 Cert at CrossFit Strong. I had a freakin' blast and learned so much from all of y'all. I also enjoyed meeting the other CrossFitters at the cert. This truly has been one of the best investments I have made. I have already recommended getting this cert many of my friends. The only "downside" was that it wasn't longer! I would have loved to have had more time to learn more and spend more time with other CrossFitters from across the country. Once again thanks, and if any of y'all are ever in Baton Rouge please come catch a WOD at Geaux CrossFit! =)

Comment #7 - Posted by: Melissa at February 6, 2011 7:15 PM

Thanks to all the coaches at the CrossFit by Overload level1 cert. It was awesome!!

Comment #8 - Posted by: Kat at February 6, 2011 7:25 PM

Big thanks to the guys for coming all the way to Sydney Australia for the Coaches Prep Course (It's a tough job but someone has to do it..) to pass on your knowledge, inspiration and, given the temperature (41'C/106'F), perspiration.

Great Seminar, Thanks again.

Comment #9 - Posted by: Karl at February 6, 2011 7:34 PM

OUTSTANDING L1 Course at CrossFit By Overload this past weekend! All the athletes were a blast to work with and had a ton of heart.
Thanks to Jordon and Paula for being awesome hosts as well!

Comment #10 - Posted by: Zach@CFLV at February 6, 2011 8:04 PM

Awesome Level 1 Course @ CF Atlanta this weekend! What an inspiring group of CrossFitters we got to meet this weekend!

Hell yeah!!!

Comment #11 - Posted by: bobbi at February 6, 2011 8:07 PM

What was that "fight combat" workout that they mention in the scaling video?

Comment #12 - Posted by: Thomas at February 6, 2011 8:44 PM

Level 1 Cert @ CrossFit By Overload in the books. Best weekend ever. Thank you to Jordan and Paula for opening up their home to all of us CrossFitters, and the CFHQ staff is nothing but top notch. Josh, Chris, Zach, Eric, Stephane, and Nadia are all incredible coaches and athletes. Their badassness is ONLY exceeded by their awesometacity. All of us Marines from Camp Pendleton cannot thank you enough for everything you guys taught us over the weekend. Semper Fi!

Comment #13 - Posted by: JMack at February 6, 2011 8:54 PM

Coaches prep course at cfx was awesome, thanks to Adrian, Pat and Lisa for an amazing weekend. I walked away from the course feeling more excited and eager to coach than ever. Also thanks to Kaz for putting me up for the weekend.

Comment #14 - Posted by: Paris at February 6, 2011 9:01 PM

CrossFit Level 1 at CrossFit by Overload was an awesome experience! Thanks to the training staff: Josh, Chris, Zach, Eric, Stephane, and Nadia. Also a huge shout out and Semper Fi to Jordan and Paula. Personally I really enjoyed the lectures and hands on training, they helped me to understand the fundamentals of CrossFit. Also, meeting one of the legends of CrossFit, Chris Spealler, how awesome. Thanks again to all! 3, 2, 1 GO!

Comment #15 - Posted by: Jeremy Masters (M/32/74"/210#) at February 6, 2011 9:12 PM

@Thomas- Fight Gone Bad- FGB. Check out the FAQs for explanation.

Comment #16 - Posted by: CFinBKK/35/M/70/173 at February 6, 2011 9:16 PM

Crossfit by Overload in Murrieta, Ca was a wonderful place to get my Level I Cert this weekend. Thanks to Jordan and Paula for hosting this event. All of the trainers were very knowledgeable and provided great instructions. I am very pleased with all the information that I received from this event and hope that I can pass that knowledge on to the Marines that I Crossfit with on a regular basis. Thank you Crossfit for providing a wonderful program so that I can become a "FIT" individual!
Semper Fi!

Comment #17 - Posted by: twitte at February 6, 2011 9:26 PM

Awesome L1 cert this weekend at CrossFit Overload. Absolutely incredible facility, your athletes are definiltely spoiled. Can't thank you enough for having us. I was really impressed with how well spoken all of the instructors were this weekend. You see these incredible athletes and take for granted how strong they are as teachers. Their lessons were clear and well organized, their answers to every question were beyond thorough, and more importantly they were just overall nice and friendly people with the desire to help others. I couldn't have asked for a more knowledgeable group of people.

Comment #18 - Posted by: Mike B at February 6, 2011 9:55 PM

I had a great and very educational experience this weekend at my CF Level I cert. To Jordan and Paula, thank you for hosting this and opening your doors... to the HQ staff, I feel incredibly lucky to have been taught by such amazing athletes... and I was truly impressed with your abilities to diseminate the information in such a smooth seemless matter... great job every one!

Comment #19 - Posted by: Sean at February 6, 2011 10:34 PM

Great Lvl 1 at CF Atl. Thank you!! Learned lots and will continue to learn. Thanks HQ team!

Comment #20 - Posted by: Curt at February 7, 2011 3:23 AM

Amazing cert at CrossFit Strong. I came into the cert with a love and passion for CrossFit and left with an undeniable addiction. I know more than ever and can not wait to get out and implement what I have learned. It was a great experience getting to do two of the best WODs out there especially with the people I got to do them with. Had a blast with everyone and it was awesome to meet new crossfitters from all over the place. Keep up the good work everyone, and work hard.

Comment #21 - Posted by: Tyler at February 7, 2011 3:51 AM

Great article. Jaron may be a prophetic voice along the lines of Neil postman ("Amusing Ourselves to Death"). Breaking down all the barriers of society will not serve - as can be seen from the results of the sexual revolution and the "tossing out" of conventions.

Comment #22 - Posted by: Molly at February 7, 2011 5:54 AM

WOD 110207
Rest Day for time

24hrs as Rx'ed

Comment #23 - Posted by: Kerry at February 7, 2011 6:07 AM

Great time at the CF L1 cert in Dallas, CrossFit Strong ! You have to be there to see how these guys keep the passion for crossfit alive, even after all these years since they are doing it.

There is something to learn even if you are fairly seasoned crossfitter, even if you read the journal religiously. The program is well orchestrated, you can see that they know what they are doing, and that they do it well. There is not a moment in the entire weekend to get bored. Seriously.

Comment #24 - Posted by: Iulian at February 7, 2011 7:24 AM

Great weekend at CrossFit Atlanta's Level 1 Cert. Chuck, Mike, Bethanie, Bobbi, Justin, Andy, and Rich... all awesome trainers, very knowledgable, and hilarious too. Great work guys.

Hell Yeah!

Comment #25 - Posted by: Pablo at February 7, 2011 7:39 AM

Re: The Atlantic piece...

comments closed at the behest of the author... classic. Good way to lose all credibility for your argument. Especially for a piece that debates govt secrecy and control... lol! Didn't matter though... the handful of posts that did make it on were already ripping his argument into pieces (IMHO). Turning off comments... sounds like something you'd see in a communist state like North Korea, Cuba, ex-Soviet Union--force feed opinion pieces to the masses and deny anyone the right to respond. And the sites attempt to set up an alternate solution where readers can send comments via e-mail and they'll cherry pick arguments for/against is weak.

Comment #26 - Posted by: chris at February 7, 2011 8:35 AM

What an experience!! Level 1 Cert @ CrossFit By Overload. Great facility,thank you to Jordan and Paula. You represent the affiliates well. Thank you CFHQ staff from the registration experience all the way to walking out with my L1. The staff was incredible in their athletic ability and their teaching principles. Learned many new concepts and teaching points. Josh, Chris, Zach, Eric, Stephane, and Nadia are all incredible.

Comment #27 - Posted by: TedB at February 7, 2011 8:49 AM

Level 1 cert in murrieta was outstanding. I didn't think my brain could take all the info but the coaches made it very easy. Thanks cf overload and all the coaches and staff for giving me the tools to get my Marines physically prepared.

Comment #28 - Posted by: tcl at February 7, 2011 9:10 AM

The CF Atlanta Level 1 Cert was top notch. The trainers were all super experts, and really took the time to answer all the unexpected, random- ass questions we came up. I really appreciate the Q&A and them sharing their wealth of knowledge.

Comment #29 - Posted by: David F at February 7, 2011 9:35 AM

Thanks to everyone at the level 1 seminar at CF Atlanta this weekend. It was great spending the weekend with all of you, you all make this community truly special. Keep on killing it!

Comment #30 - Posted by: Bethanie at February 7, 2011 9:39 AM

Always a great time when Crossfitting, even better when done at a Lvl 1 with CF Strong! Fantastic venue, great trainers and great athletes ... the killer triplet! One point of appreciation from a Boy Scout trainer to our Lvl 1 trainers ... it is not lost on me when you thank people for their feedback. Feedback is a gift and humility combined with gratitude is the best response for those type of invaluable gifts. Todd, thank you for driving such a great program and a specific thanks to the coaches for coming out and guiding us to lvl 1 greatness!

Comment #31 - Posted by: John Meek at February 7, 2011 10:24 AM


Made up "Karen" today:

6:48, with 15# ball.


Worked on power cleans, GHD's, and double unders.

Comment #32 - Posted by: Kevin C. at February 7, 2011 10:32 AM

Great time and great information in Atlanta this weekend. The amount of experience and knowledge among Chuck, Bobbi and the other trainers was unbelievable. It was grade "A" across the board despite my screwing up the feed back survery. (Sorry Dave).

The hard work and professionalism of the HQ and Cert staff shines bright. Thank you all.

Wu Tang!

Comment #33 - Posted by: Glenn at February 7, 2011 10:46 AM

Assange is a hero.

Comment #34 - Posted by: jm at February 7, 2011 11:14 AM


About to start my 2nd CF month. Want to thank CF for this wonderful free fitness resource.

I have "worked out" alone for years. That suits me, as I am not a joiner and I enjoy the mental solitude. I have always worked multiple joint, functional movements and have sneered at machines. My problem was that I couldn't/wouldn't consistently work at sufficient intensity when I only had myself to face.

The commitment to publicly post times, weights, and rounds has been extraordinarily helpful in overcoming my tendency to declare "enough" when it really isn't.

I also enjoy and benefit from my Journal subscription, particularly the nutrition and Oly lift articles.

Thanks CF.

Comment #35 - Posted by: CBland at February 7, 2011 11:29 AM

i am officialy level 1 certified thanks to all the coaches at crossfit strong. such a great feeling. went in to the weekend thinking this would be a review of what i already knew but ended up being an eye opener. I KNOW NOTHING! such professionalism from the whole group while keeping it entertaining at the same time. was the best money i've ever spent. if any of you are on the fence about attending a cert, DO IT! you wont regret it for a second. crossfit has changed my life so much in the last year and i have sooo much more to gain.

Comment #36 - Posted by: tim harris at February 7, 2011 1:09 PM

24 / M / 5'9" / 135lbs

I wimped out yesterday, so I doubled up today.

Snatch balance 3-3-3-3-3


Couldn't get my technique dialed in on this. I kept trying to do a push jerk with a snatch grip instead of dropping down into a squat.

100 burpee pull-ups, bar at max reach


Last time I scaled to 50 reps, which took about nine minutes. Today, the first 50 took 7:20. Didn't rip a callous, but one did start to bleed out the side a bit...

Comment #37 - Posted by: BC at February 7, 2011 3:35 PM

Is anyone else having issues with the SealFit video?

Comment #38 - Posted by: Guerrilla CrossFit at February 7, 2011 3:38 PM

Probably one of the better discussions I have seen on scaling in the video. Very cool indeed. Range of motion is key, do the motion, then add weight/intensity.

Comment #39 - Posted by: brone at February 7, 2011 4:25 PM


5K: 31:01

Super Bowl junk food really slows ya down!

Comment #40 - Posted by: mom to five at February 7, 2011 4:35 PM

Congratulations to all the participants at the L1 in Milford CT this past weekend. You guys worked hard and were a privilege to train with. Lots of heart during the wods. It was great to work with the Northeast crew again...it had been too long! Thanks for the great hosting at the seminar Jason and Jocelyn. I greatly appreciate being your guest during the super bowl. Hope to see you guys up there sooner than later. Sincerely, Joe

Comment #41 - Posted by: Joe Alexander at February 7, 2011 4:48 PM

CF ATL Cert was a great experience. Would not have been so without the HQ Training staff. Shout out to Rich on his interning. Doing a great job buddy.

Comment #42 - Posted by: Nick Rayburn at February 7, 2011 5:01 PM

9:37, as rxd, PR

Comment #43 - Posted by: Mad Max at February 7, 2011 7:26 PM

Made up overhead squats
65x5 75x3 75x3 85x2 90x2 95x2 100x2 100x2

Then messed with the snatch balance at 65#.
Form work.

Then played with the wide stance box squats
105x10 for a few sets.

Laura f/48/5'7/155

Comment #44 - Posted by: power-girl at February 7, 2011 7:52 PM

What an AMAZING Weekend!!!!! Thank you CrossFit Overload for providing such a SICK facility. As a VERY NEW CrossFitter...thank you to the team for making my trasition a complete kick in the ass! Looking forward to a new lifestyle found at CrossFit Overload...that will be brought back to our gym. Thanks Guys!!!

P.S. I'm watching my feet Nadia!...and I'll get those pull-ups/ rings yet Chris! Ha!

Mesa, AZ

Comment #45 - Posted by: Courtney Naujokaitis at February 8, 2011 6:37 AM

This past weekend was awesome! Level 1 Cert…done. I didn’t know what to expect so I went in there with and open mind ready to learn. I was very impressed at how informative it was yet not bored to tears looking for the door. The instructors were top notch and very well prepared with their particular lectures. The instructors I have to admit were also very good speakers. For me that was a relief. They weren’t the typical “Global Gym” type of instructors. They were very well educated and knew exactly what they were talking about.

I have to admit I learned a lot. But I (like most I guess) learn by doing. If there is one thing I would suggest (for the foundational movements) is: More audience/attendee participation. Meaning, 1) the instructor lectures. 2) The instructor teaches/demo’s. 3) The attendee “teaches” the movement within smaller groups (with the instructor’s supervision). After all, most of us attending are there to become a Coach ourselves. What better way to know you’re teaching it right than to have someone there that already knows how to teach it? Just my two cent’s. I loved it and you all did an awesome job.

Comment #46 - Posted by: Hank at February 8, 2011 9:15 AM

Sorry, I forgot to give big props to CrossFit Overload and there staff. And of course their awesome facility!

Comment #47 - Posted by: Hank at February 8, 2011 9:17 AM

Wow is all I can say!!! Had great leadership and AWESOME trainers at the cert in Murrieta not only did we get to learn from speal himself but all of the coaches were awesome and hilarious I learned so much so id like to thank all the trainers Josh Eric Nadia Zach and Stephane great job guys

Comment #48 - Posted by: Jacob Heighes at February 8, 2011 9:01 PM

Crossfit Milford, the trainers and the participants! Thanks to everyone who took one more note, asked one more question and pulled one more rep! It inspired me to try harder!
It was a privilege to train with all of you and represent Ireland. Best. Weekend. Ever!

Comment #49 - Posted by: James Walsh at May 2, 2011 8:48 AM
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