April 4, 2011

Monday 110404

Rest Day


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CrossFit Level 1 Certificate Courses: Fightercentre Stockholm/CrossFit STHLM, Colorado State Patrol, Lightning CrossFit, CrossFit St Paul, CrossFit Charlotte, CrossFit Santa Clara.
CrossFit Coaches Prep Course: Fightercentre Stockholm/CrossFit STHLM.

"Forging Elite Fitness ... While Pregnant" with Tanya Wagner, CrossFit Journal preview video [wmv] [mov]

Mikko Salo workout at Reebok CrossFit One - video [wmv] [mov]

Domenico Scarlatti, Sonata in B minor L.33.

A. E. Housman - To An Athlete Dying Young.

"The Cluetrain Manifesto", Wikipedia.

Post thoughts to comments.

Posted by lauren at April 4, 2011 5:00 PM

Great job on the games website guys!

Comment #1 - Posted by: Poly at April 3, 2011 5:22 PM

The coaches at CrossFit Lightning's L1 were outstanding examples for. CrossFit. I came away with a well refined (not perfect) knowledge of the foundations of crossfit. Props to the box owner Ricky and crew for setting up this flawless experience!

Comment #2 - Posted by: Chris Katechis at April 3, 2011 5:23 PM

Great cert at Lightning this weekend. Many thanks to Russell, Chris, Joe, and the rest of the crew.

Comment #3 - Posted by: Al Schneider at April 3, 2011 5:27 PM

Great cert at Lightning this weekend. Many thanks to Russell, Chris, Joe, and the rest of the crew.

Comment #4 - Posted by: Al Schneider at April 3, 2011 5:28 PM

Beautiful Box you guys at Corssfit Lightning have!
Went just for the test and passed it! Hope to swing by and hit up a WOD with u guys sometime soon!

Comment #5 - Posted by: Terence Edgar at April 3, 2011 5:30 PM

Awesome cert at Lightning Crossfit! The instructors were great! Thanks.

-Dan and Tonya Miller

Comment #6 - Posted by: Dan Miller at April 3, 2011 5:41 PM

I couldn't catch what Mikko's WOD that he does a lot was. Pushpress 2 minute AMRAP 2 minute rest for how long?

Comment #7 - Posted by: John at April 3, 2011 5:42 PM

Great cert at the lightning box! Really motivated crew and participants. Thanks for all the time and effort.


Comment #8 - Posted by: W schleisman at April 3, 2011 5:45 PM

I have to say that the CrossFit Charlotte class looks the best! Great time this weekend! Awesome team of instructors!!!

Comment #9 - Posted by: Jimmy Barnett at April 3, 2011 5:46 PM

I have a question about heavy lifts. Do most people use a lifting belt and knee wraps when doing heavy squats or deadlifts for example? or do most try and do heavy lifts without any support


Comment #10 - Posted by: jesse at April 3, 2011 5:54 PM

Awesome cert at CF Lightning. Russ, Justin, Joe, Chris and Jenni were fantastic instructors. Many thanks to this staff and the guys at CF Lightning for an amazing and useful event.

Comment #11 - Posted by: Doug at April 3, 2011 6:07 PM

@ Matt Chan - Why so serious?

Comment #12 - Posted by: Matt Willard at April 3, 2011 6:17 PM

Thank you Lightning CrossFit for hosting this weekend. Many more thanks to all of the instructors. You guys were a wealth of information! I leave here more knowledgeable and confident in training.

Comment #13 - Posted by: Teri Larisey at April 3, 2011 6:22 PM

The only bad thing I could say about the cert in Santa Clara this weekend is my picture above (eyes closed or something). I can't believe how awesome the instructors were and how much I learned. I always scoffed at the PVC and now realize it may be the most valuable tool I have.

Also seeing the passion and enjoyment they all had...although I never planned on coaching or becoming an affiliate, I may have to drastically change my plans.

Thanks to all the instructors and the amazing attentive job they did!

Comment #14 - Posted by: Nick Scarabosio at April 3, 2011 6:38 PM

You guys got a Crossfit gym in Puerto Rico?

I'm interested

Comment #15 - Posted by: Yanis at April 3, 2011 6:39 PM

"To An Athlete Dying Young" clearly isn't in reference to a devoted CrossFitter. Fit for life, no withered laurels, thank you.

Comment #16 - Posted by: kevin hatch at April 3, 2011 6:45 PM

Congratulation everybody. The Lightning cert was huge milestone for me. Thank you to the staff and instructors.

Comment #17 - Posted by: Jeremy Kintz at April 3, 2011 6:58 PM

Had a great time at the Lightning cert this weekend!! Thanks to Russell, Joe, Justin, Chris, and Jenni yall gave us some great instruction to take home with us!!! And thanks to Chad for hosting, your box is awesome!!

Comment #18 - Posted by: Diana Kemp at April 3, 2011 7:12 PM

Hi Crossfit,
Although I think it's pretty cool that you post classical music on the page I have yet to figure out the reasoning behind this could you please help.

(a.k.a. Danimal)

Comment #19 - Posted by: Daniel Fairchild at April 3, 2011 7:19 PM

The HQ Trainers at the Level 1 cert this weekend in Golden, Colorado freaking killed it.

I have had the opportunity to learn from some of the best teachers, with 'world class' curricula, in the Navy, international level Adventure Racing/Ironman coaching, and the Pharmaceutical/Business world, and this is a team of extremely skilled professionals on par with the very best of the best. They genuinely give a damn.

I'm grateful I was able to learn from this crew for two days. Thank you.

Comment #20 - Posted by: Sean Clancy at April 3, 2011 7:25 PM

Thanks again to all the training staff and everyone at Crossfit St Paul! We had a great group and an awesome weekend!

Comment #21 - Posted by: joe Cebula at April 3, 2011 7:29 PM

Bummed about not able to post my results for wod number 2. I didn't get the link in time to the video of it. Very disappointed!

Comment #22 - Posted by: philsarris at April 3, 2011 7:42 PM

What an awesome weekend for the Lv. 1 cert at CrossFit St. Paul. Thank you to the coaching staff and hosts for an extremely informative and exhausting weekend.

Congratulations to all the new trainers and coaches out there. Change Lives!

Comment #23 - Posted by: Chuck Charbeneau at April 3, 2011 7:51 PM

I took a copy of "To an athlete dying young" to a friends funeral. He was only 40. Wife was six months pregnant. His heart just stopped beathing and that was it. No cause. It was just time for Mike to go.
We started a charity for his wife and son, Mikey Jr. "Live Like Mike".
Thanks for the inspiration Mike!

Comment #24 - Posted by: Heather Szabo at April 3, 2011 8:00 PM

Gammeldansk is yucky!

Comment #25 - Posted by: sven at April 3, 2011 8:19 PM


Me too man. I originally did it Friday but the camera conked out. Got a new one an did it this morning. Spent all day trying to upload it but kept getting rejected. Finally got it on Vimeo but upload time was like 2+ hours. It just finished half an hour ago. I emailed games@crossfit.com. If they can't do anything then thems the breaks, but you never know so it's worth a shot. Far as I'm concerned I did everything I could, just wasn't my day. Try again next year. I'll keep hitting all the WODs though, it's just too bad I won't be able to contribute to the leaderboard. But I'm sure they'll do something, they seem really understanding.

Comment #26 - Posted by: Jordan D. at April 3, 2011 8:19 PM

Awesome cert a lighting! Thanks to the trainers and the box! you guys are great

Comment #27 - Posted by: jesse at April 3, 2011 8:26 PM

Push pressing 255... insignificance settling in...

Comment #28 - Posted by: Matt at April 3, 2011 8:51 PM

Thanks to Crossfit Lightning for hosting the Level 1 Cert! And thanks to the amazing instructors: Russell, Justin, Joe, Chris and Jenni. I got a lot of great information and instruction to take home with me. Great weekend all around.

Comment #29 - Posted by: Gennipher at April 3, 2011 9:22 PM

Thanks to Lightning CrossFit for being such awesome hosts for us "testers only" (I'm a 2nd-timer)...and CONGRATS to people who passed the test after two days of physical exhaustion and academic submersion. I have NO idea how you did it!

Comment #30 - Posted by: J.T. at April 3, 2011 9:23 PM

Great cert at the Colorado State Patrol in Golden. Learned so much and trainers were awesome!!!

Comment #31 - Posted by: Kelli at April 3, 2011 9:29 PM

In the Mikko video - love the dude wearing an Adidas shirt in a Reebok corporate gym. Sweet...

Comment #32 - Posted by: bburgultrarunner at April 3, 2011 9:47 PM

I don't think they mind seeing Adidas as the Reebok gym. Adidas-Group is the parent of Adidas, Reebok, and the TaylorMade brands. I also remember Don Hasselbeck mention Adidas in an earlier video.

Comment #33 - Posted by: sirkarm at April 3, 2011 10:00 PM

Don't really feel like a rest day today. Any suggestions?

Comment #34 - Posted by: Timty at April 4, 2011 1:04 AM

Timty - go for a 5K run

Adidas and Reebok are one and the same company - which is funny, cuz Adidas makes some really good shoes and Reebok has a lot of gimmicky stuff - nice to see Reebok is changing their focus, as least as it concerns CrossFit. My guess is that if Adidas had signed a contract with CrossFit, there'd be less concerns about product.

Comment #35 - Posted by: steve at April 4, 2011 1:12 AM

In the end we stand on the same side. In the end we support the same cause. We compete side by side as brothers and sisters of a revolution we all live by. CrossFit

Comment #36 - Posted by: Andrea Cross at April 4, 2011 1:44 AM

So Proud of our athlete, Stacie Barclay who completed her L1 at CrossFit Charlotte this weekend. Thanks to Chuck C, Andy Hendel and the rest of the rocking Cert Staff. Nice to see DC was in town, too. Can't wait to hear all about it.

Comment #37 - Posted by: RBV@crossfitdiscovery at April 4, 2011 2:23 AM

Was wondering if anyone else out there was seriously doubting some of the numbers on the second open wod were legit???
Would love to see video of some of the unknowns posting 600+ scores or even 500+ scores for that matter. Especially with some of the super elite such as Speal, posting in the mid to high 400s. Also how are people increasing their second performance by 3 rounds after watching them be smoked the first time. Thats quit a jump seeing as how the first performance was impressive. Just curious???

Comment #38 - Posted by: curious at April 4, 2011 4:36 AM

Can someone explain why some athletes with a higher combined score are ranked lower on the leaderboard than athletes with a lower combined score? Athletes at our gym are asking me this and I do not have an answer.

Comment #39 - Posted by: jmart at April 4, 2011 5:42 AM

jmart - I think it goes on your weekly finishing position, ie. your total reps aren't used to calculate your overall position, but your final place each week in the overall ranks.

Comment #40 - Posted by: owen at April 4, 2011 6:08 AM

The Level 1 Cert at Lightning CrossFit this weekend was phenomenal. Packing all the skill training and lecture info into one weekend, is a skill in itself. Many thanks to the trainers, your demonstrated virtuosity of the movements, and delivery of the info was outstanding. Thanks as well to Chad at Lightning Crossfit for hosting the class. Your box is awesome!

Comment #41 - Posted by: Jannine Meszler at April 4, 2011 6:13 AM

I cannot thank Adrian and his crew enough for an awesome Crossfit weekend in Stockholm!

Comment #42 - Posted by: Anders W at April 4, 2011 6:40 AM

Awesome time this weekend at Lightning. Seeing some of our Top Notch CrossFit personnel was an inspiration in itself. Met some great people.. Test was no joke and had me worrying the WHOLE time they were scoring them.
Thanks to all the trainers and Lightning staff. Overall OUTSTANDING weekend.

Comment #43 - Posted by: Jay T-hoe at April 4, 2011 6:48 AM

Thanks for a great cert at CrossFIT STHML. Professional/fun staff!

Comment #44 - Posted by: Rickard at April 4, 2011 7:10 AM

Great time at Crossfit Cert in Santa Clara at Jason Khalipa's gym. Thanks to Todd Widman and the rest of the Cert staff there for the great info. You guys kicked it!

Comment #45 - Posted by: DeAndre at April 4, 2011 7:35 AM

Thank you to everyone involved in the Level 1 cert in Golden. First rate instruction from top notch instructors and the participants followed suit. It was a pleasure to be associated with such a fine group of people.

Comment #46 - Posted by: Kuna at April 4, 2011 7:37 AM

Thanks to Lightning Crossfit for hosting the Level 1 Certification training! Also, thank you to our wonderful group of trainers! The weekend was amazing and loaded with wonderful information! Couldn't have asked for anything better!! Thanks!

Comment #47 - Posted by: Natalie Armentor at April 4, 2011 7:49 AM

RE to #34:

One round (or more, your call) of:

Your weight in lbs = # of rope skips or jumping jacks

Your height in inches = # of air squats

Your age in years = # of burpees

...for time :^)

Comment #48 - Posted by: J.T. at April 4, 2011 7:57 AM

Fantastic job with the Level 1 Cert in Golden at CSP this weekend. Weekends like this are validation that CrossFit has the best fitness community out there. Thanks to Pat, Lance, Matt, Eric, Kevin, Cherie and Nicole providing their expertise to make us better CrossFitters!

Comment #49 - Posted by: Joe I at April 4, 2011 8:12 AM

Thanks to all the AMAZING instructors & Athletes at the GOLDEN LEVEL 1 CERT!! You are all a true inspiration! I enjoyed every minute I was there!

Pat was hysterical! Nicole, Cherie, Matt, Lance, Kevin & Eric were all incredible trainers!! Love our community!!

Comment #50 - Posted by: Fran C at April 4, 2011 9:03 AM

Thanks to the folks at Lightning Crossfit for being great hosts. Thanks to the trainers for a great cert, lots of useful ques and a quite a few teaching tools I haven't seen. And for all the armed forces members that were there, than you for your service, especially the EOD instructors.

Comment #51 - Posted by: RMR at April 4, 2011 9:12 AM

never trained sat/sun so took both sat/sun workouts joined them together lost the handstand press ups due to shoulder pressing this after 21 squat 21 deadlift 400m run 15squat 15 deadlift 400m run 9/9/400m run = pretty good session!

Comment #52 - Posted by: michael munro at April 4, 2011 9:14 AM

TEAM GAMMEL DANSK!!! That is awesome!

Comment #53 - Posted by: Courtney at April 4, 2011 9:15 AM

My criticisms on .com have tilted towards the negative over the years. I am unfortunately compelled to write most often in response to something I see as a negative. Seeing the leader board develop, as we approach the third workout, I am truly excited to see the volume of raw data begin to emerge. I come from a psychology and economics background and watching the efforts and struggles of thousands of athletes slowly become this well defined robust proclamation of fitness and a even greater species health, inspires and amazes me.
I recently complained about the corporate sponsorship of the games. But when I look at a 15 year old Pappas putting her body weight over head or Khalipa learning backflips, Tanya struggling to find a balance of health through her pregnancy, Brand X building a culture of fitness in children I really don't give a f**k what t-shirt they're wearing.
My 7 month pregnant wife and I were lying in bed this morning talking Crossfit, Nutrition and the prospects of our healthful life and the general physical preparedness it can offer our children in the pursuit of their own joy and excellence. I check the games site everyday, the journal going on three years now and direct strangers to the .com programming at weddings and funerals. I've never said thank you.
I am a garage gym-er. I will turn to .com for as long as I am able. I am a proud supporter of this diverse and vigorous community and I am thankful.

Comment #54 - Posted by: josh t at April 4, 2011 9:37 AM

RE to #48, it killed me!

Comment #55 - Posted by: Timty at April 4, 2011 9:52 AM

Can someone explain to me about the Level 1 test scoring? It's 50 questions but only 45 count? What's the story with that? And why aren't you allowed to look at what you missed following the exam? It seems fishy that the scantrons run away with someone right after everyone is finished.

Comment #56 - Posted by: Steve at April 4, 2011 9:55 AM

Team Gammel Dansk? Funny hope they are as potent as the booze that stuff is like Buckleys on steroids...

Comment #57 - Posted by: Chris christensen at April 4, 2011 10:07 AM

As rxd

Comment #58 - Posted by: Jonblaze at April 4, 2011 10:32 AM

Carole and Kevin both made up Diane today. Results posted there.

Comment #59 - Posted by: Kevin C. at April 4, 2011 10:41 AM

@ #55 5 questions are not scored positive or negative, and are used as further development of future versions of tests--this is true for most certification type tests as a company or test needs to not be outdated information. Things change, ideologies change this is just something CrossFit HQ uses to Guage results of possible future test questions.

Comment #60 - Posted by: ChrisK at April 4, 2011 10:51 AM

thanks to Chris, Heather, John, Ben, Rudy and Doug and Xfit st paul for a kickass weekend!

no criticisms... the cert was incredibly productive and I came away with an outstandingly improved understanding of the fundaments

you guys rock!

Comment #61 - Posted by: wade at April 4, 2011 10:53 AM

@ #55 It's pretty standard practice not to allow a second view of a professional test. It helps prevent cheating. It's not allowed with ACT, SAT, GRE, or USAF promotion tests.

Comment #62 - Posted by: Tim at April 4, 2011 11:27 AM

Just want to send out a thanks to all the guys at the CF certification class at CF lightning. Thanks to Russel, Cris, Joe, Justin, and Jenni, also a special thanks to Ricky, you guys were great.

Comment #63 - Posted by: Taylor Hill at April 4, 2011 11:34 AM

I want to thank the crew giving the seminar at Stockholm Fighter Centre this weekend. I learned a ton, and more importantly, came away with a lot of inspiration, with regards to my training, and my job as a Riding Instructor (!), and my hobby as a Jouster. The depth of knowledge and understanding in the crew was outstanding. I rarely meet people with better knowledge and ability to answer questions on the fringes of the respective subject. That kind of intelligence and knowledge is even rarer combined with the physical abilities the crew displayed in demonstrations of different exercises. I´m deeply satisfied!
Best Regards

Comment #64 - Posted by: Per Prois- Rohjell at April 4, 2011 12:44 PM

Has Kristan Clever quit?

Comment #65 - Posted by: Bob at April 4, 2011 1:05 PM

Thank you CrossFit St. Paul for hosting the Level 1 Cert. this weekend! It is such a great feeling to have my Level 1 Certification! I DID IT! :)

Comment #66 - Posted by: LT at April 4, 2011 2:11 PM

I was wondering the same thing about Kristan? Where is she?

Comment #67 - Posted by: DougR at April 4, 2011 2:32 PM

24 / M / 5'9" / 135lbs

Five rounds for time of:
Run 400 meters
5 Back squats, 185lbs


Comment #68 - Posted by: BC at April 4, 2011 3:23 PM

Todd (and rest of HQ trainer),
Had a great time at the Level 1 Certification in Santa Clara. You guys provide a great amount of information and demonstration. I hope to attend a few SME certs.

Thanks again

Comment #69 - Posted by: Lief at April 4, 2011 4:28 PM

We had a great time at the cert in St. Paul! Big thanks to all the staff. It was awesome learning from and hanging out with the folks we see in the mainsite videos.

Comment #70 - Posted by: Mike at April 4, 2011 5:47 PM

37 burpees for day 37 of my 100 day burpee challenge.

Comment #71 - Posted by: Sarah (22/123/5'4") at April 4, 2011 7:05 PM

Outstanding weekend at the Lightning L1 Cert. Amazing amount of experience in all the instructors who did a great job with what seemed like not enough time! Oh by the way, Ricky and his gang at LCF are the shizznit.

Comment #72 - Posted by: Ben Ernst at April 4, 2011 7:47 PM

M/38/6'3"/242lbs CF DOB 2/7/11

Did DL SWOD 3x5+ (65%-75%-85% of 1RM)


Comment #73 - Posted by: fitefire12 at April 4, 2011 9:18 PM

A big thanks to all the coaches at Santa Clara this weekend! What an awesome environment you all created for learning, WODing, and extending the crossfit community. I couldn't be more excited to start coaching! One thing I would have liked to see more of was the stick figure drawing of positions for the movements. I think that really helps me as an athlete and I know as a coach I will want to have it in my bag of tools, given that I don't have a Kim and Nadia on hand at all times :)

Comment #74 - Posted by: Leda at April 4, 2011 10:06 PM

I took level 1 cert over a year ago and found out I have till the end of 2011 to take the test. Is the test free? And do I need to provide anything from level 1 cert to prove that I took it or do they have it on file? I live on long island and am trying to stay as close to home as possible to take test. Thx to all

Comment #75 - Posted by: Angiestone 49 f/115/53" at April 5, 2011 3:00 AM

I just want to thank everyone who was on the lvl 1 certification in Stockholm this weekend. It was Great! And the staff fas aswesome :)
Thanks everyone

Comment #76 - Posted by: Anders F at April 5, 2011 3:07 AM

Just wanted to say thanks to Russell, Jenni, Joe, Justin, Chris, and the peeps at CF Lightning for a great weekend. I learned alot and appreciate the enthusiam you all brought. Thanks!

Comment #77 - Posted by: Slev at April 5, 2011 3:55 AM

The fact that they would not tell you what you missed on the test and what to go over left me feeling pretty bad and bummed out. Not the experience I was looking for.

Comment #78 - Posted by: Peter at April 5, 2011 7:08 AM

The L1 at Lightning was worth it all from the first lecture when Joe answered the question, what is Crossfit. Everything after that was bonus. Great job to Chad and his crew at Lightning. Instructors were awesome. I may have gotten just as much out of listening to Russ, Joe, Chris, and Jenni talk at dinner Saturday as any of the cert. Thanks for being real and Im pumped to start with my first athlete, my mom.

Comment #79 - Posted by: Rhett at April 5, 2011 11:59 AM

A shout out to all the trainers from the Level 1 cert in Santa Clara! Everything was spot on and appreciated. Your willingness to chat with folks during lunch and afterwards was great. A special shout out to Kim for helping me with my dead hang pullups and yes, I did them today!

Comment #80 - Posted by: Michelle S. at April 5, 2011 6:09 PM


5K: 27:10

Awesome, Tanya--really amazing! I wish you all the best with birth, postpartum and breastfeeding!

Comment #81 - Posted by: mom to five at April 5, 2011 8:41 PM

No rest today...

25lb squat clean thrusters x 100 reps
Do 5 burpees on the minute, every minute


First time getting to 100 reps, did 85 burpees along the way.

Comment #82 - Posted by: Sheldon N (M/33/6'/184) at April 5, 2011 11:13 PM

Great cert at Lightning this weekend. Many thanks to Russell, Chris, Joe, and the rest of the crew.

Comment #83 - Posted by: Al Schneider at April 6, 2011 2:35 PM

I just want to say a big thank you to all of the trainers at the Level 1 cert in Stockholm! You are just great. Friendly, humble, cocky and with so much knowledge that you shared in warm way that even I got my certification. You are inspiring role models. Keep up the good work and I hope we see each other at a Level 2 cert sometime in the future.

Comment #84 - Posted by: Jonas Dahlin at April 7, 2011 5:31 AM
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