May 2, 2011
Annie and Kristan tied with 21 points?
Thanks to everyone at the level 1 cert at crossfit milford, it was a lot of fun and brilliantly done!
Thanks to Crossfit Milford, the fantastic instructors and fellow crossfitters for making the Level 1 class so awesome.
Just got home from the Level 1 cert at Crossfit Milford. Awesome experience!! Just wanted to thank all the trainers involved, Jason owner of Milford, your gym is great! And I especially want to thank Eric Oconner and Jenn for yelling at me during Fran. I believe I had a religious experience during it. Thank you. :)
"Do the work" is a fantastic book.
Did Speal get a new arm tattoo???
Look at the iron major crossfit pic.
a huge THANK YOU to the cert staff in Milford, CT this weekend. Karianne, Joe, Eric, Erik, Rob, Jenn and Jason (I sure hope I did'nt forget anyone!)- you guys were awesome. Your passion, knowledge and dedication were truly inspiring. It was an honor to be coached by you and to participate with all of the other athletes. The cert is something I have been putting off for a long time, and because of you I am extemely thankful than I went through with it. Good Luck and God Bless to all of you!
The L1 Cert Instructors were TOP SHELF! They were unbelievably accommodating and invaluable in their coaching. Thanks for such a great experience!
After all that, the banner got cropped in the pic! Outstanding personable and professional job by Chris, Adrian, and Miranda in sharing the craft of coaching with the trainers at CrossFit Iron Major this weekend. They brought tremendous energy, empathy and insights that will provide a base for training soldiers for the unknown and unknowable. Many thanks Greg, for providing this kind of a seminar.
Thank goodness! Sunday's workout nearly killed me...coulda measured my time with a sundial.
Chris, Miranda, and Boz - Thank you for a great CPC this weekend! You guys are absolute professionals, and it was an honor to learn from you.
I never knew that Boz could yell so loud, he was whooping with the best of them. Thanks for all the help Miranda and Boz, you guys rock!!! I think Boz will tell you the best BBQ is in Kansas. This course is well worth it and I recommend the CPC to any Level one certified athlete.
Is there a way to see all the results on the leaderboard, that is, see those that didn't qualify for the games or regionals?
OK, so I was a "test-only" sit-in at a CrossFit level-1 certification today. Some of you that have not taken the written test, but like me, you attended a level-1 certification some time ago (mine was over two years ago), may be wondering what to expect.
Initially I was not going to study at all. After all, I have been training my friends at my garage box (free of charge) for three years now. I watch some, not all of the videos, and I read, on occasion, the CF articles that I’m interested in. I have attended several other specialty certifications, including a nutrition certification, but nothing recently. So what’s the big deal?
You need to study! Had I not studied the CF training guide, I do not believe I would have passed. The test consists of 50 questions, and you have 45 minutes to complete it. Five of the 50 questions are test questions that do not count; they are in there to see if they might be included in future tests. So of the 45 questions that do count, you must pass a minimum of 35. It is a closed book test. All the questions are multiple choice. You need to read each question carefully, and pick the “best” answer.
I spent approximately 7-hours the day before the test, and 2-hours the day of, studying for the test. Everything you need to know is in the L-1 trainer guide. I made up flash cards of key concepts as I read through the training guide. I paid attention to areas of the training guide that said things like: “The three…” or, “The four…,” and memorized these key concepts.
I also memorized everything that had to do with explaining just what CrossFit is, and how CrossFit defines fitness, health, strength, intensity, power, etc.
I did not spend a whole lot of time studying programming, as they cover it before the test, but probably should have. There is not a review of the test like one might think, where they go over all the test answers. They cover a few key concepts, but you need to understand the material to successfully pass the test.
Some of the questions are worded in such a way, that if you do not understand the CrossFit concepts and method, you probably will not answer the question with the most correct answer.
If you are signed up for a level-1 cert, it would probably be a good idea to study the training guide before you go. That way you can enjoy the two day certification, and not worry about memorizing key concepts the first night of your two day certification. Take my word for it, you will be tired, and probably won't feel like studying all night!
does anyone know where you can buy the pull up bar/wallball target that was in all the instructional video for the open?
Nice to see Julie get some press. Awesome.
This just in, Osama bin Laden is dead. For all the military guys following this site good job. Way to stay with it.
Straight up, they got him with a missle. Hell yea
News is that Bin Laden was shot in the head at close range! Nothing is over with terrorism, but this is just ONE MORE chance/reason for us to applaud and appreciate our men/women who are fighting for our lives...each and every day!!! I thank you all!
Osama dead! We should all do Hero WODs this week to celebrate this.
Which ever of our special operators who brought final justice to Bin Laden, thank you for your service.
Osama Is DEAD. We need hero WODs made up for the Teir one boys who brought this ****** to justice.
Good job USA!
Thank you to all of you cross-fitters in the military for all of your sacrifices and hard work. God Bless you and God Bless the USA!
Can you here that, that's freedom ringing! God bless America!
I think a hero wod is in order for Monday.
Awesome weekend at CF Decatur ! The level 1 course was
a great experience ,I learned more this weekend than five yrs of CF on my own. The entire staff was professional, articulate and entertaining. I wish I did this 5 years ago. I now have enthusiasm unknown to mankind-hell yeah!
When do raffle tickets go on sale for a chance to drag OBL's body behind your truck, through your neighborhood? September 11 maybe??
AWESOME WEEKEND at CERT in TORONTO!!!
Amazing work and job done by the guys/gals over the two days.
Plenty of information and new tidbits and pieces to pass along to athletes and others in helping them achieve their goals.
I wanted to thank you all for taking the time to answer my questions one on one and making sure that I left without any of my questions unanswered.
PR in Fran set by Pete!!!!!
See you all at Regionals!!!!!
On behalf of our lost brother firefighters we thank our brave men and women of the US military. Thank you, thank you, thank you!
Now lets have an epic WOD please.
Somewhere up in heaven, Murph and the rest of our heroes who have died serving are smiling down.
God bless them all.
god bless the U.S. Navy SEALS. this what CF is supposed to prepare you for. the unknown and unknowable. flying in on moments notice to kill the face of terrorism is one of those unknowns...that is why they train. Remember all the hero WOD's...the guys we immortalize who aren't living to see this day.
Give it up for the finest god damn fighting force in the WORLD.
I can see our CFT Heros standing behind St Peter when Osama Bin Laden was denied entry!
Thanks to all coaches at the level 1 cert in toronto. Had a great time, and i'm sure everyone else there would say the same. You are oustanding teachers, athletes and individuals.
This is my first post. I've been crossfitting for almost 3 years now. Just wanted to say thank you! Also, when will there be a mobile app? I travel a lot and computer access is limited. It'd be great if we had a mobile app! Cheers!
REST DAY WOD.
I figured I would give my knowledge for the CrossFit HQs on the Rest Day Programing.
It's a new concept but we will see how it works.
02 MAY 2011
1 Rep for ea hour on the hour for 24 hours of:
Ex. 1 nothing, 2 nothings, 3 nothings ....... 24 nothings.
ME- 24 nothings to bar PR
B- 24 hrs in 16 hrs PR
A- 0 reps of nothing, the winner, PR
Thanx USA for eliminating OBL!
MORE JULIE FOUCHER PLEASE!
Not to take away from other world news, but this just in... Julie Foucher is amazingly gorgeous!!!
So....Hero WODs for the next three weeks? Anyone?
another one bites the dust!!! OOH-RAHH!!!!
this is why we do hero WOD's. we never forget. we are always perpared.
Congrats to Seal Team 6, The Bad-Asses That Killed Osama Bin Laden !!!
Thanks for such a great weekend. The Level 1 at CrossFit Colosseum was filled with amazing people and incredible coaches. The ease and comfort that the information was distributed truly shows that CrossFit is their passion. Thank you to Pat, Nicole, Chris, Austin, James, and Cheri. Your enthusiasm is infectious. Thanks for hosting Paul.
On a side note; having friends/athletes participate in the UFC Expo, and place in the upper rankings, compounded this past weekends experience. To participate in the building of these athletes and learn where those building tools came from (the course) - what a juxtaposition! Truly a rewarding and energizing process.
What about a "villain" WOD? Like something horrible to instill hate at the memory of an evil person?
7 135# thrusters
20 1 legged burpees/alternating
10 toes to bar
CROSSFIT COLOSSEUM Level 1 CERT - WORLD CLASS!
Greg Glassman should be very proud of his Crossfit Certification crew as the team of Pat, Nicole, Chris, Cherie, James and Austin put on a brilliant seminar this past weekend. Having taught PE for 25 years, I feel comfortable in exclaiming that these guys are ultra-pro and deliver beyond expectations. The future of this community is in very competent and enthusiastic hands with these people at the forefront. These trainers walk the talk (and rock the WOD).
A special thanks to Paul at Crossfit Colosseum. He runs an extraordinary box (he even donated a bar stand to my high school weight room - what a gesture of good will and support).
If you have ever hesitated about taking the Level 1 cert., don't delay; it will take your understanding of training to new levels. Pat and his team are enzymes, and you will be in the Zone as a result...
The instructors for the Level 1 Cert. in Decatur, GA were awesome. Thanks for a fun and informative weekend!
You are aware that the intel chain that led to him was started 4 years ago with the identification of a courier, with information from detainees, and that the operation was launched from a base in Afghanistan?
Kudos to the POTUS, but seriously, get a clue.
Great credit on the SEAL team to themselves and the nation, and let's not forget the ones who aren't here today, but contributed to it nonetheless.
Thanks to Eric, Erik, Jenn, Rob, Karianne, Joe, and Jason/Crossfit Milford for an awesome level 1 course this weekend! The trainers were really impressive and it was a great learning experience.
...and the running count for violations of OPSEC will commence in 3, 2, 1...
Osama is Dead WOD:
50 Hooray! Burpees
1 Mile Pack Run (20lbs)
20 Squat Cleans (135)
10 Turkish Get Ups 1.5 Pood (L/R)
20 Ring Dips
20 American KB Swings 1.5 Pood
800 Meter Buddy Carry
Osama is Dead WOD:
50 Hooyah! Burpees
1 Mile Pack run (20lbs)
20 Squat Cleans (135lbs.)
10 Turkish Get Ups (1.5 Pood) (L/R)
20 Ring Dips
20 American KB Swings (1.5 Pood)
800 Meter Buddy carry
The L1 certification at CrossFit Decatur was outstanding! The instructors were very knowledgeable and helpful. Everyone that attended were great. CrossFit Decatur is an awesome box and highly recommend checking it out.
Thank you Navy Seals and Intell comunity!
What ever HQ wants to do for something special is great of course but hope it is Seal related.
Perhaps the Seal fitness test 1 1/2 mile run, situps, pushups and pullups might make sense?
Compare to Seal Min and Rec?
It wasn't a rest day for a small group of team guys early monday in pakistan. They're wod was to take out UBL for time. 40 minutes, as RX'd.
God bless those guys, and all in the American intelligence community and military that were involved in finding that coward SOB. There will be no 70 virgins waiting for him in hell.
Rest extra well today everybody!
Truly an Epic day and my deepest thanks and respect to all those who serve and protect our country. In honor.
And for anyone who hasn't yet experienced the literary work of Steven Pressfield, be it "War of Art" or his latest "Do the Work", get some!
I'm confident you'll soon discover, and re-discover, Steve's unique ability to apply an inspirational ethos and voice through his writing that is remarkably similar to CrossFit. Trust me you won't 'read' his stuff you'll literally 'drink' it in, again and again, like a literary and motivational elixir. Heck, the electronic version is free so what are you waiting for?
I hope they treat his body with penultimate care just like a perfect filet mignon....wrapped in bacon
In honor of the bad ass job killing of bin laden by SEAL Team 6 and the CIA, I feel the WOD for Tuesday should be Murph!! Awesome workout in honor of a true American hero and all those else who have lost their lives looking for that SOB!! God Bless America and God Bless Crossfit for the never ending support of the troops!!
Just completed L1 cert in Toronto at Crossfit Colosseum and the prior superlative comments captured the spirit and impact of the trainers and crossfitters represented so well. I would add that the coaches were incredibly approachable and really took their time to provide personalized advice and coaching to augment the curriculum on everything from diet (thanks Cherie) to programming (thanks Pat) It was also incredibly inspirational to cheer on the coaches attacking the open wods at lunch. I would echo the comments from #46, if you're on the fence as to whether or not to take L1 ... just get it done!
It is a great feeling to wake to world that has been rid of a horrible person the likes of UBL. Hats off to our "SEAL" Brothers who dispatched this demon. I agree, their should be a living hero WOD in tribute to these brave and fortunate guys. Rest in peace to all our brothers and sisters who gave it all since 9/11. There is still more work to be done.
Thanks to Russell, Chuck, Bobbie Jo, Jenni, Bethanie, and Andy for working us hard at the CF-L1 at CrossFit Decatur. The lectures were thorough. The breakouts were hands on. The WODs were fire and my experience was unforgettable.
Kudos to all those who worked hard alongside me this weekend. And congrats to those who passed L1.
I enjoyed EVERY single second of it and am proud to join the ranks of L1s!
This has to be a thoughtful morning for Moammar Khadaffi.
Hey, for that celebratory WOD, how about a little rope work, presuming they fast-roped in, and a few cleans for grabbing the carcass and making a run for it!
Anyone know if the scores posted on GAMES scoreboard are standing, or do you think they are still computing?
penultimate means "next to last" FYI
I'm thinking it's time for a Murph.
Bin Laden dead - our group did Murph for the fallen.
my boyfriend is in theater and he told me that he found out through the grapevine that this elite team did Murph right before this mission...it's true, coach glassman is the bonafide physical fitness trainer for our terrorist hunters!
Here's a WOD courtesy of Grant at Crossfit Green Bay. Give it a shot:
Bin Laden is Dead
20 min amrap:
01-2 pood turkish get ups
Chris, Miranda, and Boz I had great time this weekend. You guys did an outstanding job sharing your knowledge of coaching. Thank you all
Complete ALL Hero WODs for time.
Submit time for each WOD and number of days to complete all Hero WODs available at time of completion.
God bless all MIL and LEO, U defend our freedom every day
10x Squat 235#(60% 1rm)+10 BW squat
rest 1 minute
complete as many reps as possible in 7 minutes:
3x 100 pound Thruster + C2B Pull-ups
6x 100 pound Thruster + C2B Pull-ups
9x 100 pound Thruster + C2B Pull-ups
12x100 pound Thruster + C2B Pull-ups
15x100 pound Thruster + C2B Pull-ups
18x100 pound Thruster + C2B Pull-ups
failed - only 10 pullups
From US CrossFit site:
Murph as rx'd w. 20# vest
43:26 (pr by 1:31)
Thanks to everyone who coached us in Toronto this weekend. I was so inspired by your dedication to making us better and commitment to our community. Can't wait to take that and spread it around my local CrossFit community!
Games WOD 4 (Thruster-pullup latter for 7 minutes)
3-6-9-12 rounds completed
Thanks to all the CF trainers at the Decatur GA Level 1 this past weekend... Was a great weekend and a great experience. The trainers were awesome and I feel lucky to have received so much good info from them! Thanks go out to you all and your families for taking your time to share this with us.
Crossfit TO was a great experience! I don't think I ever learened so much in one weekend. Coaches...job well done. Every one of you were personable and easy to talk to.
Relief OBL is gone. Great job mil/intel/leaders.
Going to get serious @ pullups & setting goals & follow Cliff Lewis's "40 pullups a day" regimen, detailed at
Started today: 8 deadhang consecutive, 7 more broken 3-2-2 deadhang, then 25 with bands broken into sets of 5-5-4-3-3-2-2-1.
Wonder if I can get to 20 deadhang unbroken in a month...then learn to kip.
May have to join a box or build a garage gym @ kipping-point; YMCA's pullup bar is jammed against a wall & kipping looks to be a literal back- or shin-breaker...
That "Short Happy Life of Francis MacComber" is unsafe.
One of my favorite Hemingway stories.
half Murph w/ 20# vest
Big thank you to the L1 Staff at the Crossfit Milford certification. It was a truely amazing experience. Thanks also to the owner of Crossfit Milford, Jason for welcoming us all into his gym. Thanks to all of you for a great weekend.
If you really want to get better, get rid of those horrible spungy Reebok shoes!!! I'll never wear anything with the Reebok logo on it.
I passed my CF-L1 at Crossfit Milford (amazing facility) over the weekend. A heart-felt thank you goes out to the coaches. They taught with knowledge, experience, and humor. All of which lead to attention and, more importantly, retention.
PS - I also got my first of many "strict" muscle-ups at the cert.
I am still on a high from my L1 Cert Course at Paul McIntyre's Crossfit Colloseum in Toronto ON from April 30/May 1.
From the moment I walked into the facility, I was awestruck - Paul made his home ours and his generous nature was phenomenal.
The Team of Instructors (Pat, Cherie, Nicole, James, Austin and Chris) had us thinking and moving and more importantly LOVING the sport of Crossfit even more! Teaching us the building blocks to start passing on the love of Crossfit was a fantastic and unparalleled experience.
Having the opportunity to imbed the Foundations of Crossfit in your head and heart is one that must be experienced - thank you to Everyone - Participants too, who have shared and encouraged me to keep going - 3, 2, 1, GO!
The Level 1 Cert in Decatur, Georgia at CrossFit Decatur was a life-changing experience for me (and a lot of others I suspect). Awesome instruction presented in a dynamic way. Kudos to all the instructors (Russell, Chuck, Bethanie, Jenni, Bobbi (sp?), Andy (hope I didn't leave anybody out)). They were so engaging and helpful and just an awesome example of all that is right about CrossFit. If you have any interest in CrossFit, then you need to get a cert under your belt and see these folks firsthand. If it changes your life half as much as its changed mine you'll be a lot better off. Thanks again to all from CFHQ and keep up the awesome work. It is making a difference for lots of people and I'm glad to be in the group.
And the test is very fair if you've read the materials and pay attention. But it is very CF jargon-heavy so read up and pay attention to the words the instructors use alongside the concepts. I think you could easily understand all the concepts of CF and fail this test if you weren't 100% up to speed with the terms that are associated with the concepts. But going in know that every single question is covered in the materials and the presentations.
One last thing. Doing Fran in a group that big was something I will never forget. I knocked 54 second off my PR and know full well it was a result of the energy at CrossFit Decatur from all the participants. So much cheering and encouragement that you couldn't help but go all out. For the experience of doing a benchmark in such a big group alone the cert is totally worth it.
I know this is i bit late but i just got to australia after having a great time at the Level 1 cert at Santa Clara. A big thank you to all the staff who put on a great course and for sharing their knowledge that I hope to put to good use.
"Short Happy Life"....good stuff....crossfit women don't need to shoot their men to emasculate...they simply do more pullups or muscle ups....