May 30, 2011

Monday 110530

Rest Day


Enlarge image

CrossFit Level 1 Certificate Courses: King CrossFit, Sin City CrossFit, CrossFit Hampton Roads, CrossFit Calgary.
CrossFit Kids Course: CrossFit Central London.

"The Disposable Heroes Project WOD" with Brad McKee, CrossFit Journal preview video [wmv] [mov]

The Regional Update 1.2 - video [wmv] [mov]

"Outside 90" with Tony Blauer - video [wmv] [mov]

Johannes Brahms, Piano Quintet in Fm, 4th mvmt.

Herman Melville - Shiloh: A Requiem (April 1862).

"The Price" by Victor Juhasz, Drawger.

Post thoughts to comments.

Posted by lauren at May 30, 2011 5:00 PM

Love Blauer. I am going to have to investigate a cert/seminar with his crew. Great stuff!

Comment #1 - Posted by: Ronnieboy at May 29, 2011 5:14 PM

Please post more Tony Blauer videos, this man is one of the best in the world in coaching self defense. I am seriously looking to take a SPEAR class in the near future.

Comment #2 - Posted by: Al Rymniak at May 29, 2011 5:43 PM

CrossFit level 1 cert at CrossFit Hampton Roads was amazing! Coaches Chuck, Andy, Maggie, Sara, Ashley and Nicole were great! Thanks for the fantastic weekend guys! I learned a lot and stayed entertained!

Comment #3 - Posted by: angela h. at May 29, 2011 6:09 PM

Murph for Memorial Day?

Comment #4 - Posted by: Kyp Kotzikas at May 29, 2011 6:25 PM

Crossfit L1 Calgary was amazing! All the instruction was spot on, really instructional and i now have a lot of stuff to work on! Big thank you to the whole team for everything and congratulations to everyone who was in the course with me for making it through the weekend!

Comment #5 - Posted by: John S at May 29, 2011 6:27 PM

Thank you to King Crossfit, the RFD, and HQ for the L1 cert in Renton!! E.C. and the other trainers were fantastic!

Comment #6 - Posted by: SaraT at May 29, 2011 6:45 PM

@ #4

I will definitely be hitting up a Memorial Day Murph at 0600. I am am excited to get my ass kicked by this one.

Comment #7 - Posted by: Cody at May 29, 2011 6:48 PM

If you get a chance to get to a Blauer seminar do it! I've been to two myself and we have tony and his guys come in and teach all of our new unit members. You'll definately enjoy the course and it is really some practical and completely applicable training for Mil/LE or anyone interested in self protection.

Comment #8 - Posted by: ben at May 29, 2011 6:54 PM

The level 1 cert was awesome at Hampton Roads this weekend. You coaches were amazing. What an inspiration to watch and learn from you all. Thank you for your dedication to fitness and helping others learn how to go faster, harder and stonger!!!

Comment #9 - Posted by: Cat L at May 29, 2011 7:14 PM

Murph rx 56 minutes four seconds. Feel like I've been hit by a truck. So rewarding. First time, but not the last.

Comment #10 - Posted by: Bb at May 29, 2011 7:15 PM


I live in NZ and have switched to CFFB a month ago. Sad thing is that I now have to do Kalsu after being able to avoid it for 15 months :-(

For the Heros from the US!!

Comment #11 - Posted by: Kyp Kotzikas at May 29, 2011 7:16 PM

Thoughts on Memorial Day and Crossfit.

Do read today's Rest Day post in Drawger. Remember both the living and the dead. Remember, and be thankful.

Comment #12 - Posted by: bingo at May 29, 2011 7:41 PM

Level 1 cert in Renton was AMAZING! Thanks to coaches EC, Abby, Nadia, Jesse, Curtis, and Tommy for some great demos and lectures - and making it entertaining for all of us on top of that. Thanks also to King CrossFit and the Renton FD for making it an excellent box!

Comment #13 - Posted by: MichelleB at May 29, 2011 7:49 PM

More Tony Blauer please C.F. ..."Are you crying?"

Comment #14 - Posted by: CUZ at May 29, 2011 8:10 PM

Fantastic time at the Renton, WA cert. Big thanks to King Crossfit, all the trainers and the Renton Fire Department for loaning us their facility for the weekend. To anyone wondering if they should do a Level 1 or not I encourage you to do it. Fantastic weekend!

I also echo the "more Tony Blauer" sentiment.

Comment #15 - Posted by: Clark (29M/6'8"/225) at May 29, 2011 8:37 PM

Awesome Level 1 cert hosted by King Crosfit, I recommend the cert class for all crossfitters especially if your not training at a box.

Comment #16 - Posted by: Griffin at May 29, 2011 9:25 PM

Kyp and Cody, I know I'm doing Murph. It's Memorial Day! In my opinion I think it would be really cool if we made Memorial Day a CF Hero WOD weekend. "Nate" on Friday. "Kalsu" Saturday and "Murph" on Monday! Three benchmark WODs and a great tradition to honor every servicemember that made the ultimate sacrifice.

Comment #17 - Posted by: Clint at May 29, 2011 10:02 PM

No Rest Day... Hero WOD for Memorial Day... Murph it is!

Comment #18 - Posted by: Ryan at May 29, 2011 10:24 PM

Thank you, thank you for a European Kids Cert! It was absolutely outstanding to have the entire Martin family at our disposal for the London weekend. Great info, great support and plenty of material to help shape the future of fitness on the continents east of the US.

Comment #19 - Posted by: Gretchen at May 30, 2011 3:39 AM

Great weekend! thanks chuck and your crew you guys were great. I hope I can share with others now how Crossfit has changed my life.

Comment #20 - Posted by: Scott at May 30, 2011 5:38 AM

There is only one WOD today, murph. Happy Memorial Day. Thanks and respect to all that gave to this great country.

Comment #21 - Posted by: chris at May 30, 2011 5:58 AM

Level 1 cert in Calgary was awesome! Thank you Chris, Joe, and Nicole! You all were very informative, and helpful. You made the course super fun and I learnt a lot! Thanks again!

Comment #22 - Posted by: Sarah B at May 30, 2011 7:24 AM

Fantastic weekend in Hampton Roads. Special thanks as always to the Coaches: Chuck, Nicole, Maggie, Sara, Andi and Ashley you guys ROCK!! I left feeling strong (and sore) and ready to take my fitness to the next level :D

Comment #23 - Posted by: Meagan at May 30, 2011 7:39 AM


49:37 (20lb vest)

Comment #24 - Posted by: Mel/38m/5'10"/180 at May 30, 2011 8:59 AM

Happy Memorial Day!

Comment #25 - Posted by: james.patrick [M/49/66"/135] at May 30, 2011 10:05 AM



44:38 with 20# vest on run only

22 minute PR!!!!

Comment #26 - Posted by: chad81 at May 30, 2011 10:26 AM

How about a picture of the United States flag or something to show respect to our fallen soldiers on Memorial Day? Instead we have pictures of Crossfit Members for the main page picture? WTF?

Comment #27 - Posted by: KansasCorey at May 30, 2011 10:34 AM


this is, so having pictures of crossfit people makes sense.

it's not like they're bashing memorial day in any way.

relax man

Comment #28 - Posted by: derek at May 30, 2011 10:39 AM

Memorial Day Murph. First time!!!! 20lb weight vest 67:07. Last mile was a killer.

Comment #29 - Posted by: Ty Shumway at May 30, 2011 11:37 AM

CrossFit Kids Cert in London - Outstanding experience, so much information and just scratching the surface. A big thank you to the Martin family and to Eric for making the trek across the pond to share their knowledge and experience. A big thank you to Brian from CrossFit Central London for organizing and hosting.

It is evident that the CFK course is on the leading edge of science/practice when it comes to coaching kids.

Like the level one there is enough material and potential in the course that HQ should get it accredited with an official exam, and following that a Kids Coaches Prep course, and a level 2.

It's too important for future generations not to.


Comment #30 - Posted by: Euan Robertson at May 30, 2011 12:00 PM

the L1 cert at crossfit hampton roads was awesome I learned a lot..the coaches were phenomenal

Comment #31 - Posted by: justin s at May 30, 2011 12:23 PM

Catching up after leave:
* 110515 - 3RFT - 95 lb front squat, handstand walk 40 ft, 30 GHD sit-ups, HSW 40 ft: 18:25 (lost 2-3 mins running outside to HSW)
* Day 55 of 100DBC.
* 110521 - Run 1 mile - 8:38 (tired!).

Comment #32 - Posted by: Alan H. in Kabul at May 30, 2011 12:29 PM

Level 1 in Calgary,

A big thanks to Chris, Joe and Nicole. A super informative weekend. Your guys' passion is contagious,and depth understanding is something to strive for.

Quote of the weekend which still makes me laugh:

Joe: "If your deadlift looks like a dog taking a dump in the woods..... there's probably something wrong with your deadlift".


Comment #33 - Posted by: Dylan K at May 30, 2011 1:16 PM

Wow, no picture of any of the warriors who have paid the ultimate on the battlefield? Im pretty sure a picture of people doing a cert can get posted any day of the week. Kind of disrespectful to say the least.

Comment #34 - Posted by: ChrisW at May 30, 2011 1:32 PM


Made up Saturday's deadlift/box jump WOD

225# deadlift
30" box



21 walking lunge, 100'
21 pull-ups
21 sit-ups
18 of each
15 of each
on down to 6 of each


Nice job chad81.

Comment #35 - Posted by: Kevin C. (M/52/5'11"/172) at May 30, 2011 1:57 PM

Thank you so much to all the instructors at the Calgary Level 1 Cert! Such an amazing experience, the coaches Joe, Nicole, And Chris were absolutely top notch instructors, and amazing athletes to boot! I never imagined I'd get the opportunity be coached by Chris Spealler! It was great meeting everyone!

Comment #36 - Posted by: Chris at May 30, 2011 2:02 PM

CrossFit already does more than enough to support people in uniform. The LAST thing I want to see is CF become a para-military corporation. What next, are people going to demand L1 instructors wear camo uniforms and use military acronyms at certs? CrossFit is a successful and respectable privately-owned civilian company, and that's perfectly cool.

Comment #37 - Posted by: J.T. at May 30, 2011 2:22 PM

Sigh. Cert photos every Monday, just like Rest Day every 4th day. Forever.

Did you see that handsome young man peeking out in the back in the CFK cert photo? Thought you could hide, eh Lil'bingo?!

Comment #38 - Posted by: bingo at May 30, 2011 3:14 PM


"Memorial Day Murph"


Comment #39 - Posted by: Gar at May 30, 2011 4:04 PM


"Memorial Day Murph"


God Bless America

Comment #40 - Posted by: mark levy at May 30, 2011 4:30 PM

Found a heavy rock in my backyard=impromptu workout

800m overhead walk w 50lb stone for time

Comment #41 - Posted by: Steve at May 30, 2011 4:38 PM

Memorial Day Murph. First time.

53:13 green band.


RIP, & thank you.

Comment #42 - Posted by: Southpaw at May 30, 2011 4:50 PM

Awesome weekend at the Hampton Roads L1 cert..Chuck, Andy, Nicole, Ashley, Sara and Maggie..incredible athletes and phenomenal instructors!..Can't say enough good things..thanks guys!!

Comment #43 - Posted by: James at May 30, 2011 7:36 PM

So, did the retest for the trainer level 1 cert this weekend at kings xfit and failed(went to the cert over a year ago). Instructors did a great job.. But I missed something with along about 40 people. I studied and have helped train a few people, thought I knew the material. Not sure what really happened, I'll take the test again but I would suggest a test review worksheet or something to help hone in folks that are coming to re-cert. Still love crossfit even though I fell on face..

Comment #44 - Posted by: isaac at May 30, 2011 10:16 PM

MGySgt. USMC-Retired

Did Murph on Memorial Day. It was a good way to reflect on all those who made the ultimate sacrifice.

Not the greatest time but completed as Rx'd

OooRahh CrossFit

Comment #45 - Posted by: W.D. at May 31, 2011 6:27 AM

Muprh (20 # vest) 56:05.

Comment #46 - Posted by: Bill at May 31, 2011 8:56 AM

Thanks for the feedback and comments.

I love CROSSFIT and it's community and it's and honor and pleasure to share our research with you all.

Something happened Monday AM to a well known coach within the community...for those of you who get the CF journal, tune in Thursday for this really interesting story.


Comment #47 - Posted by: Tony Blauer at May 31, 2011 9:08 PM

Level 1 Cert at Crossfit Hampton Roads was AMAZING! The engery was high and the trainers were amazing! :) Loved It!!! Thank you to everyone for making it a great weekend!

Comment #48 - Posted by: Lauren at June 1, 2011 6:13 PM

Crossfit L1 Cert in Calgary was amazing! Thought I had a lot of stuff figured out but it helped point out some areas that could definaately use improvement. Thank you to all the coaches, their knowledge and patience are unrivalled with any course or cert I have ever taken. You guys are amazing and awe inspiring. It's people like Chris, Joe, and Nicole that help me to strive to be better than I was yesterday. Thank you for that!

Comment #49 - Posted by: Jay S at June 2, 2011 12:24 PM

Gotta love Coach Blauer. Compeletly no BS self defense. Got an opportunity to attend a street survival seminar and just from the demo and the no brainer, unmuttled common sense theory I was able to use this system/technique on several occasions during my military career, which saved my bacon. So, thanks again Coach!

Comment #50 - Posted by: Hoplite at June 3, 2011 1:33 PM
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