June 6, 2011

Monday 110606

Snatch balance 1-1-1-1-1-1-1

Allison Bishop 133-138-153-158-163-168-173lbs.
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CrossFit Level 1 Certificate Courses: CrossFit Singapore, CrossFit Champions, CrossFit H.E.L., CrossFit Atlanta.
CrossFit Kids Courses: CrossFit Strong.


"Coaches Prep Course: Managing Heavy Days" with Adrian Bozman, CrossFit Journal preview video [wmv] [mov]


The Regional Update 2.2 - video [wmv] [mov]


Catching up with Jonathan Bik - video [wmv] [mov]


Allison NYC on today's WOD - video [wmv] [mov]


"Patriotism is not short, frenzied outbursts of emotion, but the tranquil and steady dedication of a lifetime."
- Adlai E. Stevenson

Posted by lauren at June 6, 2011 5:00 PM
Comments

Hey signed up for a level 1 cert at colorado state patrol just making sure that I do not need to be affiliated with the Colorado State Patrol to attend? Any assurances or sarcastic comments would be a great help. Thanks.

Comment #1 - Posted by: chris and tobey at June 5, 2011 5:16 PM

Yes!! My favorite crossfit girl has returned! AllisonNYC= My only CrossFit crush! Where ya been Allison?

Comment #2 - Posted by: USMC0369 at June 5, 2011 5:24 PM

bet this is the most watched video ever on the CF main site.

Comment #3 - Posted by: Tyler at June 5, 2011 5:26 PM

post that vid everyday and I might watch, EVERY. DAY!
Good work Allison!

Comment #4 - Posted by: Steven M. Platek at June 5, 2011 5:35 PM

I do have a technical question - hopefully it won't be deleted this time. For a snatch balance, shouldn't the snatch grip be utilized? Allison's grip is just outside the shoulders...more of a press grip.

Comment #5 - Posted by: Tyler at June 5, 2011 5:36 PM

Allison. That was awesome and inspiring! Loved the mid lift commentary "Oh my...!"


Comment #6 - Posted by: Nik at June 5, 2011 5:40 PM

Allison is my new hero. I'm sending this video link to everyone I know. Particularly women that don't want to work out heavy in fear of becoming "manly".

Now if you will excuse me, I have to go watch the video again about another 50 times.

Comment #7 - Posted by: Sid at June 5, 2011 5:41 PM

AllisonNYC went and got ripped since her last videos! Great work!

Comment #8 - Posted by: Bubbalito/35/M/69"/165 at June 5, 2011 5:53 PM

I don't miss seeing Allison weekly on main site, where'd you go?

Comment #9 - Posted by: Kev at June 5, 2011 6:00 PM

Wow! I haven't seen AllisonNYC in awhile, but she looks incredible. Solid workout too...way to go girl!

Comment #10 - Posted by: lurkerSteve at June 5, 2011 6:01 PM

Breaking news Allison NYC Wow!

SANTI

Comment #11 - Posted by: SANTI at June 5, 2011 6:06 PM

Yep, Allison is still super hot and super fit, good.

Comment #12 - Posted by: Kris S at June 5, 2011 6:08 PM

OMG!
Allison got ripped and got really strong since I last saw her!..Watched the vid about 5 times!..

Great work Allison!

I'm going to have fun doing that WOD tomorrow...Any part of the snatch is always challenging for me...

Think I'm gonna go watch Allison's vid 5 more times...

Comment #13 - Posted by: Harry at June 5, 2011 6:14 PM

Welcome back to the .com AllisonNYC. Serious crossfitter this one.

Comment #14 - Posted by: bingo at June 5, 2011 6:30 PM

AllisonNYC, nice work. Love the smile and the "oh my god" when you got the weight up. Always fun to surprise yourself

Comment #15 - Posted by: Brennan at June 5, 2011 6:34 PM

Wow, I can't believe Allison NYC is back in the house; amazing snatch balance. Nice work!

Comment #16 - Posted by: gaucoin at June 5, 2011 6:40 PM

Great Job Allison. Ive never see you here in CFNYC. You must be at a different affiliate. Do you still live in NYC?

Comment #17 - Posted by: mikeoxsweet at June 5, 2011 6:47 PM

Did anyone else see the "liberal" judging on Annie T. in Europe? Watch the Regionals update. Not that it mattered-she's an incredible athlete and is pre-qualified. But she got away with poor reps at the 2010 Games track workout because her (male) judge was looking at her body, not the kettlebell (can he really be faulted???) But athletes in other areas had reps taken away, and their 2011 Games spots taken away, this weekend for reps that looked a lot cleaner than hers.

There'll always be a human element to judging, but, watch the video. It's really not close on her reps.

Comment #18 - Posted by: Harry at June 5, 2011 6:50 PM

just found the hottest CF girl.. haha

Comment #19 - Posted by: steve bray at June 5, 2011 6:57 PM

m/43/200/5'11"

row 750 2:38

100 111 122 133 144 155 111
(did a bunch more at 89 and 100 for practice)

Wide grip, middle finger on outer lines of bar.

I tried to squat fully on each, but technique limited me. Ended up in a slow OH squat rather than slamming into it. 133 and up, I couldn't do it, so I just did the best I could. It became a push press, so I dropped weight back down to do it right.

Old PR was 100 with a note that I would go no further without bumpers. I have bumpers now, and knowing I could bail helped.

Trickiest part of this was remembering to back out of the cage with my thumbs **around** the bar, and not behind, like a squat.. Would be a big crash.

Comment #20 - Posted by: slowweak at June 5, 2011 6:59 PM

#16 steve - have you not seen camille?!

Comment #21 - Posted by: Tyler at June 5, 2011 7:06 PM

FRAT Thanks! Newly Certfied Level 1.

Proud to be a certified member of CF community. As a long time main site'r and newly made box owner, I continue to be impressed (understatement of the day) by the caliber of people. Humble, encouraging, articulate, professional and more. Thanks to all the Trainers at the Cert in Tomball for all the knowledge, caring, attention to detail and push.

Thank you. I am humbled and grateful about the opportunity to bring that same level of all of the above to the members and community at CF Elevate.

Thanks CF HQ for continually refining the program and striving to be better all the time.

3,2,1, Go!

Comment #22 - Posted by: LeRoy Gardner at June 5, 2011 7:10 PM

Allison NYC = WOW!

Comment #23 - Posted by: Berto Da Kidd at June 5, 2011 7:18 PM


Greatvideo/WOD/Gym thanks Allison and CrossFit

Comment #24 - Posted by: Kevin McClellan 49/195 at June 5, 2011 7:27 PM

I am so proud of my girl.... She has been tearing it up so hard every day to get to where she is now. Her work in and out of the gym to get herself where she is has been incredible. In case you didn't know... she just qualified for nationals over the weekend in NYC and she is off to compete with the big girls now. Ally.... I know that I am a little tough on you sometimes but you put in the work and know you are going to really great places. I am here for you all the way and love you more than anyone.

Comment #25 - Posted by: Brendan Gilliam at June 5, 2011 7:34 PM

I LOVE lifting. I'm on a mission to get as many women as possible to stop being afraid of lifting heavy. I started a Babes & Barbells club at my gym and all the girls are getting so strong and enjoying every second of it. It's a beautiful thing!

I'm super proud to say that on Friday I qualified to compete at Nationals in Olympic Weightlifting in my weight class (53kgs) and the one up (58kgs). I'm so nervous and excited!

Never could have done it without CrossFit! <3 Thanks for the love, everyone!


Comment #26 - Posted by: AllisonNYC at June 5, 2011 7:38 PM

Did this same workout about 2 weeks ago.
Result = Dislocated shoulder.

Got a 10kg PB though!

Comment #27 - Posted by: James at June 5, 2011 8:08 PM

Awesome job, Allison! I had to tell Kaela that she once met you when she was a baby. Lol. Crazy, isn't it? In 3 months she'll be 4! How time has flown by and how much you have progressed! Miss ya, girl. :) My "little" Ally Cali.

Comment #28 - Posted by: saki at June 5, 2011 8:26 PM

Shout out to Russell, Boz, Cherie, Lance, Lindsey and Joe! Great job this weekend! I had a lot of fun and really enjoyed everything y'all had to say! I hope the heat wasn't too bad for you guys. :)

(Tomball, TX)

Comment #29 - Posted by: Abbey at June 5, 2011 8:47 PM

Great to see a picture of Nate Hardy, a real American hero. RIP. Teams.

Comment #30 - Posted by: Joe Alexander at June 5, 2011 9:36 PM

Alison NYC - marry me.

Comment #31 - Posted by: gazaloo/m/46/165lbs/5'9" at June 5, 2011 9:56 PM

Welcome back Alison! I haven't seen her on the main page for...three years or so.

Comment #32 - Posted by: Clark (29m/6'8"/220) at June 5, 2011 10:06 PM

Hey Gaucoin, it's good to see you posting again as well :-)

Nice work Alison. You have come a long way, great work!!

Have Fun, Train Hard,

Billy

Comment #33 - Posted by: Crossfit Billy Olympic Crossfit at June 5, 2011 10:19 PM

I clicked the link for Alison's gym (her name at the top). Some spyware/malware started to install on my PC. Has this happened to anybody else?

Comment #34 - Posted by: Tim at June 6, 2011 3:29 AM

Tomball, TX Level 1 was a blast. Thanks to all the coaches for your patience. Texas heat and humidity... gotta love it. Clear and concise instruction throughout. It was a pleasure to have met you all.

How's that 2K row workin out for you this morning Russell? Boz, I'd say that maybe you shouldn't lose a bet anytime soon around him.

Comment #35 - Posted by: Dick D at June 6, 2011 3:42 AM

110-115f-115-120f-120-120-125
I felt I could do a little bit more, but I was scared to fail again... in a "Globo" gym filled with machines and full of people. If you fall down there, you can easily injure somebody working out close to you.
But Hail to Allison anyway :)

Comment #36 - Posted by: Filip at June 6, 2011 3:45 AM

Has anyone else noticed Annie Thorisdottirs' name sounds a lot like "Thors Daughter"? Maybe that is why she's such a BAMF!!

Comment #37 - Posted by: Shawn at June 6, 2011 4:04 AM

Level 1 cert in Tomboll TX was awesome! Russell and his team are the most likable people I have ever met. they really personify the CrossFit culture. The content was great and I learned so much! thanks!

One complaint: get rid of the 5 trick test questions, make figuring what you might miss hard.

Thanks CF!

Comment #38 - Posted by: Steve Pharr at June 6, 2011 4:59 AM

Will there be a 2011 CrossFit / USA Weightlifting Open?

Comment #39 - Posted by: B at June 6, 2011 5:27 AM

#34 - Tim, yes, the same thing happened to me.

Comment #40 - Posted by: Ted at June 6, 2011 5:40 AM

Hey Russell, Boz, Cherie, Lindsey, Lance and Joe. Great Level 1 Seminar. The team did well. Thanks Matt from CF Champions, Tomball TX for hosting.

Comment #41 - Posted by: Jonathan Dunbar at June 6, 2011 5:52 AM

Level 1 Tomball!!! Russell, Boz, Lance, Lindsey, Cherie, Joe...thank you so much for a great weekend of training, you all rocked it. Awesome, refreshing, motivational are just a few of the adjectives to describe the weekend. Learned/relearned so much, thank you!!! A huge THANK YOU to Matt and Pam Munson of CF Champions, for hosting at a top notch facility.

R/
Chalk Monster

Comment #42 - Posted by: cremus at June 6, 2011 5:59 AM

Enough props for Allison, I'm going to give a shout out to Jonathan Bik and his awesome video. Keep working hard, bro!

Comment #43 - Posted by: JenJ at June 6, 2011 6:06 AM

im mre psyched about the allison nyc vid than anything else today, nice job girl!! rep our coast for us, and keep killin it!!!

Comment #44 - Posted by: lei at June 6, 2011 6:13 AM

Level 1 in Tomball, Texas was fantastic! Clear instruction throughout, extremely well-presented, and a great representation of the CrossFit culture. I'm inspired, armed with a ton of new info, and ready to get busy! Russell, Boz, Cherie, Lance, Lindsey and Joe...thanks a ton!!!

Comment #45 - Posted by: Whit McClendon at June 6, 2011 6:38 AM

Level 1 Tomball CFC! I wanted to give a big shout out to the CrossFit seminar crew, Russell, Boz, Lance, Lindsey, Joe and last but no least Cherie. You guys were awesome and really solidified my knowledge of CrossFit. I know it is an ever-evolving phylosophy and I am hungry to grow with it. Thanks for giving me the tools and extra motivation to do so! I also want to thank the Munson's for providing a great facility to get our sweat on, or as Russell likes to put it, a chance to excell.

Take care,

K.Fox

Comment #46 - Posted by: Kevin Fox at June 6, 2011 6:57 AM

To the Tomball Level 1 Cert team, THANK YOU! You were all incredibly helpful, insightful and patient. You all set a perfect example of the type of coaches we all aim to be. Thanks for setting the bar so high and keep up the good work!

Comment #47 - Posted by: Lauren A at June 6, 2011 7:12 AM

Crossfit ATL thanks for hosting an amazing Crossfit Cert this weekend! It was a blast, I learned so much! Congrats to Mike and Bethany! Also, a big thanks to all the trainers who made the weekend enjoyable even though it was miserably hot! Im truly inspired! Thanks again!
Kassie

Comment #48 - Posted by: Kassie at June 6, 2011 7:19 AM

The Level I in Tomball, Tx far exceeded my expectations for the weekend. As a Firefighter/ Paramedic and former military, I have been to dozens and dozens of courses that have been utterly disappointing and flat-out boring. The HQ staff kept the lectures upbeat, interesting, and related the material well not making it over-complicated. The flow of the class was great: short lectures and then breakout sessions to reinforce the material. The staff was very friendly, professional, and never once came across as being above or better than the attendees. Great thanks to Russel, Boz, Cherie, Lance, Lindsey and Joe!

Comment #49 - Posted by: Ryan Kelley at June 6, 2011 7:23 AM

Level 1 - Tomball! Phenomenal Certification Class. My hammies are sore as hell from all the break out sessions! Thanks to all the CF coaches Lindsey, Joe, Cherie, Lance, Russell, and Boz.

Comment #50 - Posted by: Andrew W at June 6, 2011 7:30 AM

#5 Tyler,

Be envious....of her shoulder flexibility. I noticed that too and her hands are placed where I put my hands for a high bar back squat.

Not a bad thing to have a narrower grip like Allison, as long as you can still complete the OH squat/snatch. Easier to do if:
1. You have good shoulder flexibility
2. Have shorter arms (I'm guessing she's < 5'6" tall and doesn't have monkey arms)

Comment #51 - Posted by: TroyP at June 6, 2011 7:36 AM

CrossFit HQ Team Tomball - Thanks for a great weekend! Your energy was contagious and the insight and knowledge you passed along was unbelievable. Thanks - JW

Comment #52 - Posted by: Jason W. at June 6, 2011 7:38 AM

135-145-155-165-175-185F-185F-185-190 5 pound PR!

Also an OHS PR hehe

Finisher:
4 Rounds:
30 Hollow Rocks
5 Snatch Balance @ 135#
10:48 hollow rocks destroy me

Comment #53 - Posted by: Curtis Warren at June 6, 2011 7:49 AM

@ shawn #38

Thorrisdottir means "Thor's Daughter"

Comment #54 - Posted by: anders at June 6, 2011 8:11 AM

Holy Crap! Allison you look amazing. It's been a while since those early days interviews.

Comment #55 - Posted by: mikeysfv at June 6, 2011 8:14 AM

* Day 62 of 100DBC.
* Today's WOD 75-95-115f-115-115-120-125
* 10.55 km run.

Comment #56 - Posted by: Alan H. in Kabul at June 6, 2011 8:17 AM

Great job to the whole cert crew at Crossfit Atlanta this weekend. Not only did I learn about the scientific support of the sport and the techncial components of the lifts, I also learned about keeping the energy level and motivation at an appropriate level. The latter is not something I considered important going into the cert, but took it away as key to keeping the group focused and able to handle all of the information distributed in two intense days. Hell Yeah!

Great job Chuck, Chris, Mike G, Bethany, and Bobbi(Jo, Regina, Sue etc.)!

Comment #57 - Posted by: cr8on at June 6, 2011 8:26 AM

Way to go Allison! I'm defiantly going to use your video to inspire my girls to lift more. To many are worried about becoming manly. They don't realize that Strong = SEXY.

Comment #58 - Posted by: Joshua Dickey at June 6, 2011 8:42 AM

My cpu just got bombed with viruses when I clicked on her name

Comment #59 - Posted by: VinnyD at June 6, 2011 8:43 AM

I am loving the Regional coverage-thank you to each region and HQ!

Our affiliate did AMRAP 15 minutes of:

5 push ups
7 powe cleans 135/95
10 air squats

13 rounds+5 push ups+1 pc

Comment #60 - Posted by: Kim Malz (F40/130/5'2") at June 6, 2011 8:54 AM

135
145
150
155
160
165
165

Had to stop at 165 because I trained today at a regular gym with metal plates -- definitely not acceptable there to drop the bar.

Comment #61 - Posted by: Bill M. m/46/5'3"/133 at June 6, 2011 9:13 AM

Nice quote of the day for this 67th D-Day anniversary.

Comment #62 - Posted by: Drew at June 6, 2011 9:14 AM

Anybody know what the criteria were to be pre-qualified for the Games? Was it based on the Open results, or previous years games?

Comment #63 - Posted by: BK at June 6, 2011 9:20 AM

95-95-95-115-125-135-145f

Comment #64 - Posted by: Brett C. m/29/6'0"/170lbs. at June 6, 2011 9:38 AM

All previous champions and the top 5 finishers from the previous year are all pre-qualified.

Comment #65 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at June 6, 2011 9:38 AM

I LOVE ALL THINGS CROSSFIT!!!!! LETS GO CROSSFITTERS!

Comment #66 - Posted by: danlau at June 6, 2011 9:40 AM

First Time doing these, from last set to first
65
65
60
60
55
55
50

Comment #67 - Posted by: Jeff B at June 6, 2011 10:04 AM

Crossfit Level 1 Tomball, TX. Great course. Thanks to all of the great trainers there making the cert amazing. I learned a ton and got better myself at many of the movements. Lectures were interresting and the breakout sessions were gold.
Thanks for your hard work, Russel, Boz, Cherie, Lance, Lindsey and Joe!

Comment #68 - Posted by: Tanner Cook at June 6, 2011 10:04 AM

Tomball TX lvl 1 cert course was FANTASTIC! Level of instruction was supreme. All instructors taught material very well and kept it interesting. If I end up in San Fran I'll look you up Boz. Oh and thanks for taping up my hand Cherie. It made it possible to get my 1st muscle up... I was pretty excited when I got home I waited anxiously for my wife to get home to show her...lol.

Comment #69 - Posted by: Marcus Chernecke at June 6, 2011 10:26 AM

135 for sets and reps

jet lagged, home from a funeral, missed all the regional action - but GLAD to be back!!

Comment #70 - Posted by: TRN III at June 6, 2011 10:29 AM

Allison... I am in love

Comment #71 - Posted by: Brody at June 6, 2011 10:49 AM

Great vid from an asthetic standpoint. ;-)
However, for the snatch balance, shouldn't she be holding the bottom position longer? I'm new here & wasn't sure what a "snatch balance" was, so I looked it up on the mainsite vids. It looked like the emphasis is supposed to be in holding the bottom position for at least a full second, if not 2 or 3 seconds. What's the training goal w/ this exercise?

Comment #72 - Posted by: Dave at June 6, 2011 11:12 AM

XTERRA Triathlete / 29 / 5'10" / 160# / CrossFit & CFE since February 14, 2011

Only been snatching for about 8 weeks, here's what I got to post:

95-115-125-135(f)-135(f)-135(f) (I don't have any "change" plates right now, so my next increase has to be 135, ugh!)

Comment #73 - Posted by: Jake Fisher at June 6, 2011 11:13 AM

Rehab knee = no squat, no snatch balance -- sub'd press, an overhead weakness

w/u - static neck-shoulder, bar dislocates, cfwu x 2 (10's; pushups w/ feet on bench), 10 T2B, 5 x 45# Dbl-arm DB G2O, 60 foot 1/2 ROM lunge w/35# OH, Press x 1 65-75-85

w/o - press 95-105-110-115PR-120f-120f-115f

c/d - Balance of '40 pullups a day' (31 via Tabata protocol, all deadhang), 10 T2B, 20 air squat 3/4 ROM

Read a tip on squats: imagine you're standing on a paper towel; as start squat, dig in to floor with heels, trying to rip paper towel apart. Activates glutes immediately.

Comment #74 - Posted by: Matt H - 49m - 5'11" - 185 bwt at June 6, 2011 11:14 AM

I wasn't really keeping track of sets, and I've never done these before. Worked my way up to a successful 185.

Comment #75 - Posted by: Will 18/M/5'8"/175 at June 6, 2011 11:29 AM

135-145-155-165-175-185F-185F-185-190# 5 pound PR

Then:

4 rounds: (in 10:48)
30 Hollow Rocks
5 Snatch Balance 135#

Comment #76 - Posted by: Curtis Warren at June 6, 2011 11:43 AM

Snatch balance 1-1-1-1-1-1-1

1. 150lbs
2. 155lbs f got the next
3. 160lbs
4. 165lbs
5. 170lbs
6. 175lbs F,F,F got the 4th try
7. 175lbs(79.3k)

last time
1.145lbs
2.145lbs
3.150lbs
4.155lbs
5.160lbs f,f, got ot on 3rd try
6.165lbs f, got it
7.165f, got it

last,last time
1.125
2.135
3.145F,F got it
4.150
5.155
6.160f, got it
7.165lbs F, got it

It was a good day, it turned out better then I though it would. I started dropping the bar after 160lbs and not reracking it, it gave me alot more focus not worring about the bar crashing down on my shoulders after the rep.

Comment #77 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at June 6, 2011 11:45 AM

#1 Chris & Tobey-No. NO CSP affiliation required for the cert.

Comment #78 - Posted by: Denver Sheepdog at June 6, 2011 11:48 AM

Kevin
M/52/5'11"/172

65
95
115
125
135
145(PR)
155(PR)

Carole
F/52/5'6"/133

run 800m
40 push-ups
run 800m
40 push-ups
run 800m
40 push-ups
run 800m

25:49

Nice work Allison!

Comment #79 - Posted by: Kevin C. (M/52/5'11"/172) at June 6, 2011 11:49 AM

M/65/186-Snatch balance 1-1-1-1-1-1-1- 111 x7- arms bent on all, smacked self in head, weak squats. Need LOTS of work.

Comment #80 - Posted by: peejay2 at June 6, 2011 12:18 PM

Did saturday's workout:

100 pullups
100 24 kg kettlebell swing
100 double unders
100 43 kg Overhead squat

57.39 min

+ Day 20 of burpee challenge

Comment #81 - Posted by: Thomas m/20/6'/185, The Netherlands at June 6, 2011 12:26 PM

155-175-185-195-205-215-220(pr) Getting better, still only 10 lbs over snatch max...

Comment #82 - Posted by: Troy at June 6, 2011 12:42 PM

My first time at this.

95-100-115f-105-110-115-125-145f

Is it normal to be lifting this little? Or is this a good weight? I can't help to feel like I should be lifting alot more than this.

Comment #83 - Posted by: Fernando m/21/5'9/155 at June 6, 2011 1:01 PM

Snatch-grip behind the neck split jerks:
105
110
115
120
125
125
125

Comment #84 - Posted by: JFA at June 6, 2011 1:11 PM

The Tomball Level 1 Cert this past weekend was amazing! It far exceeded my expectations. Thanks to Russell, Lance, Boz, Joe, Lindsey and Cherie for the excellent training and inspiration! I can't wait to do a WOD today!

Comment #85 - Posted by: Jennifer at June 6, 2011 1:12 PM

F/18/5'7"/145
Did Saturdays workout, 2011 Games Wrkout 4, scaled down a lot
9:44
30 PU
30 kettlebell swings, 1 pood
30 double unders
30 overhead squats, #45

Getting back into it, but feels good!

Comment #86 - Posted by: Shelby G. at June 6, 2011 1:19 PM

Warmup: 3 rounds push ups (35-25-20), 5 towel pull ups, 10 pistol rolls. Shoulder mob work.

WOD: SB 1-1-1-1-1-1-1-1 at 65-75-85-95(f)-95(psb)-95(SSB)-105-115(psb)-115(SSB).

Press: dbsp 1RM attempts, right arm 60-65-70-75(f); left arm 60-65(f). So, 16% difference between right and left!

Squat: front squat 5-5-5-5-5 at 135-155-175-185-195(4). Was really proud of the set at 175.

Hinge: 3 rounds 5 good mornings at 95 lbs., 30 1-arm kb swings, 40 lbs.

Carry: waiter’s lunges, end of hall to bathroom (50 ft?), back, and back to bathroom, 45lb. plate.

Comment #87 - Posted by: Kamper M/47/200/74" at June 6, 2011 1:22 PM

M/38/6'3"/235LBS CF Start 2/7/11

95-115-125-135-145-155x-155-165-175x-175x-175x

Comment #88 - Posted by: fitefire12 at June 6, 2011 1:38 PM

A little more feedback on the Snatch Balance. Your hands should be at snatch grip during this movement. Otherwise it's not a transferable skill. Allison's hands are basically at pressing width in the video...

In this again faster video it explains and demonstrates this movement a bit better.
http://vimeo.com/13016028

Comment #89 - Posted by: Jim at June 6, 2011 1:40 PM

Just got level one certified at CrossFit Champions in Tomball! The staff was great! A special thanks to Joe and Lindsay for spending some one-on-one time w/ me!

Comment #90 - Posted by: JC at June 6, 2011 1:45 PM

M/41/5'8"/155

Did this instead:

In 12 minutes, complete:
1 mile run + Max Reps Deadlift (185lbs)

6:20 mile + 35 reps.

Then 10-9-8-7 reps AFAP of Bench Press-135lbs and DB Curl-30lbs

Comment #91 - Posted by: Jon at June 6, 2011 1:53 PM

Had a wonderful experience this past weekend in Tomball TX for my Level 1 cert. Thank you so much to our fantastic and inspirational HQ staff...Lance, Cherie, Russell, Boz, Lindsey and Joe!! And thank you CrossFit Champions for hosting!

Comment #92 - Posted by: Meredith at June 6, 2011 2:09 PM

Amazing time at Level 1 Cert and thank you CrossFit Atlanta for hosting! Thanks to Chuck, Chris, Mike G, Bethane and Bobbi for a fantastic job...your commitment to the program and sport is so awe inspiring! I'm looking forward on becoming a more contributing member to the CrossFit community and taking more certification seminars.

Special shout out to all the Crossfitters in Group 3!

Comment #93 - Posted by: Joel at June 6, 2011 2:12 PM

CFWU x 3, then skill practice snatch balance, 7 sets of 5 @ 95lb. Finished with 5 bar muscle ups.

Comment #94 - Posted by: Sheldon N (M/34/6'/185) at June 6, 2011 2:39 PM

Allison was my first CrossFit love. *sigh*

Comment #95 - Posted by: Brad at June 6, 2011 2:47 PM

M/27/5'9"/215

Warm up- 1000mt row
rx 145-145-155-165-175-185f-185
then 2 mile run 14:14
"I LOVE LIFE" OOORAH!!!

Comment #96 - Posted by: Kelly at June 6, 2011 2:48 PM

95, 115, 135, 135, 145, 155, 165

Comment #97 - Posted by: Crossfit Chris at June 6, 2011 3:01 PM

43yo Male
First time doing these, 95-95-115-115-125-125-135(fail)

Comment #98 - Posted by: crosscrazy at June 6, 2011 3:18 PM

2011-06-06: 170. Felt good, 2nd WOD today.
2010-10-12: 111 to 160. 1st time, 160 sloppy, 155 clean.

Comment #99 - Posted by: gs at June 6, 2011 3:27 PM

95-105-115-125-135-145-155

Comment #100 - Posted by: mlt at June 6, 2011 3:31 PM

2011-06-06: 170X1. Felt good, 2nd WOD today.
2010-02-04: 160X3. Felt good.
2010-10-12: 160X1.

Comment #101 - Posted by: gs at June 6, 2011 3:31 PM

M/33/6'3"/200
135-155-175(F)-175-185-195-200(PR)

Prev:
155-160-165-170-175(PR)-185(PR)-195(PR)

Comment #102 - Posted by: Ben S at June 6, 2011 3:44 PM

135, 145 (f), 145, 155 (f), 155, 170, 175 New PR! And my legs were uber sore to begin with from the 100 x 95# OHS at the beginning of the cycle!

101012: 165
100412: 155

"Dissent is the highest form of patriotism" ~ Howard Zinn

Comment #103 - Posted by: Espinosa m/26/5'11"/165 at June 6, 2011 4:07 PM

40M/5'10"/170#

W/U: SP, 3x5 at 90-105-120 (deload sets); SB, 8x1 at 45-55-65-75-85-95-105-115.

As Rx: 125-135-145-145-155-165-175.

C/D: skipped.

New 1RM PR at 175 by 5#. Since this is my active rest cycle, I decided to just slowly build up to my 1RM PR (as long as it didn't feel heavy). Turns out my PR was 170 not 175. So I accidently set a new PR. Really need to figure out this active rest stuff better. :)

Comment #104 - Posted by: rjf (Since 07-20-07. WOD no. 1064) at June 6, 2011 4:10 PM

m/41/156
185-195-205-215-225(f)-220(f)-215

Comment #105 - Posted by: Seth H. at June 6, 2011 4:24 PM

Allison never ceases to amaze!

95,95,115,115,115,135,135--more push press. couldn't get under bar vs
65,75,90,105,105,105. .6 mi run wu 4:54. abmat x 10 after 10/15/10

warm up 5x 3 min jump rope w/ 1 min rest between sets. abmat x 15 after.

Comment #106 - Posted by: kevin o at June 6, 2011 4:30 PM

145#

Comment #107 - Posted by: ccraft at June 6, 2011 4:51 PM

lose the suits. this is crossfit not ESPN.

Comment #108 - Posted by: John at June 6, 2011 4:52 PM

155
165
175
185 F
185
190 PR
200 PR

Comment #109 - Posted by: MarcusG 30 5'9" 165# at June 6, 2011 4:57 PM

WOD as rx'd: 55-60-65-70-75-75(miss)-65

AND I FINISHED MY 100 DAY BURPEE CHALLENGE TODAY!!!!

100 burpees in 7:51

AHHH!! Tomorrow will be the first real rest day that I have had for over three months. Over the course of the challenge, I made considerable strength and endurance gains, and I also reached my six pack goal! :)

Comment #110 - Posted by: Sarah (f/22/123/5'4") at June 6, 2011 4:57 PM

Thank you sheepdog!

Comment #111 - Posted by: Chris and Tobey at June 6, 2011 5:08 PM

205
215
220(f)
215
220
220
225

Comment #112 - Posted by: Chad at June 6, 2011 5:31 PM

Chuck, Chris, Mike G, Bethany and Bobbie, great cert in ATL this weekend. Thanks soo much for sharing and imbuing to us your knowledge. But you guys could have at least used a picture of me where my eyes weren't closed looking like a goober. Thanks again!

Blake

Comment #113 - Posted by: Blake at June 6, 2011 5:47 PM

Chuck, Chris, Mike G, Bethany and Bobbie, great cert in ATL this weekend. Thanks soo much for sharing and imbuing to us your knowledge. But you guys could have at least used a picture of me where my eyes weren't closed looking like a goober. Thanks again!

Blake

Comment #114 - Posted by: Blake at June 6, 2011 5:47 PM

115, 115, 135, 145, 155(f), 155(f), 155

Compare to:
101012 - 160, 170, 180, 185(f), 185, 185(f), 185
100412 - 135, 150, 160, 170, 180, 190, 195(f)

Comment #115 - Posted by: B. Rhaly at June 6, 2011 5:58 PM

WU:
3-5-7-9 reps of:
HSPU
T2Bar or Rings
Ring Dips
135# Power SN

then SN Balance:
135-165-195F-195-215-195Fx2-135

went easy today (should have been rest day)

Comment #116 - Posted by: brian p m/34/5'8-1/2"/168 at June 6, 2011 6:04 PM

@Jim #90
You are exactly right in that you need to have a snatch grip and Allison's looks closer to a back squat grip. What you don't understand is that for Allison that is her snatch grip. I train with Allison and she has AMAZING shoulder flexibility. Most people and especially guys could probably go a lifetime and not have half the mobility Allison has. Each individual is going to have slightly different snatch hand positions based on their own shoulder flexibility.

Great work and congrats on Nationals Allison. The XFO family is proud of you!

Comment #117 - Posted by: KC at June 6, 2011 6:07 PM

Hey Allison where in NYC are you? Im so curious.

Comment #118 - Posted by: Mikeoxsweet at June 6, 2011 6:16 PM

Amundson's Warm Up

First time w/Snatch Balances - actually suprised myself.
85,90,95,105,110,120,125F,125
Shoulda went heavier but worked more on form

100 Burpees - 10:41

Comment #119 - Posted by: Brad Wilson 38m/180#/5'9" at June 6, 2011 6:17 PM

m/45/182

135-155-185-195F-195F-195F-195F

Comment #120 - Posted by: cosmo at June 6, 2011 6:20 PM

3 mile run
22:30
Then
1-7 105# Snatch
then
50 Weighted Sits

Comment #121 - Posted by: dyagg at June 6, 2011 7:04 PM

Worked up to 115.

Comment #122 - Posted by: Seigs at June 6, 2011 7:14 PM

First time doing this, like overhead squats my lack of flexability created problems. Working on it though.

95-105-115-120(f)(leaned forward)-120-125-130

Need more practice, the movement felt a little different for me.

Comment #123 - Posted by: Mike T at June 6, 2011 7:29 PM

m752/158
89
101
110
120
126
135
146(f) need bumper plates or floor mats

Comment #124 - Posted by: DAVID LINGLE at June 6, 2011 7:39 PM

fyi - i'm getting a malware warning on allison's site.

Comment #125 - Posted by: daniel at June 6, 2011 8:08 PM

m/38/205/5'11

135
155
165(pr)
175(pr)
180(f)
175
180(pr)

Comment #126 - Posted by: Keith M at June 6, 2011 8:33 PM

Ride bike to gym

CFWU(1 round only)SB 95x3,115x1

135,145f,145f,135,45x3,135f,135f,95x3,135,135,145,155f,145f,145,155f,155,155(best rep),165f,165f

Most of the fails were timing; resulting in catching the snatch, but difficulty with the squat balance. Not committing to getting under the bar.

100 double-unders

Ride bike home


Comment #127 - Posted by: Tim 34/5'10/165 at June 6, 2011 8:44 PM

First time at these.

65-75-95-95-105-105-115

Could have heavier. I'll know for next time.

M.37.170.5'10"

Comment #128 - Posted by: DomH at June 6, 2011 8:47 PM

175
185(f)
185
195(f)
195
205
215(f)

220 is my PR but for some reason my legs are really sore and I felt a lot slower...could be the 100 OHS from the other day but I'm just guessing. Rest day tomorrow...thank goodness.

NEVER QUIT!!

Comment #129 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at June 7, 2011 1:06 AM

90kg/95kg/95kg(F)/95kg/100kg/105kg/110kg

Comment #130 - Posted by: Matt Swift at June 7, 2011 3:41 AM

Allison, Great job on the WOD but why did you do it at what appears in the video to be a clean grip? Is that your normal snatch grip?

Comment #131 - Posted by: Mike at June 7, 2011 5:52 AM

Wow, I have never been so proud to get beat by a girl as I was with this WOD after watching Allison nail her PR!

This was the first time I attempted this lift. It told me two things, I REALLY need to get a weight rack at home (used a ladder and some bricks) and that I hadn't been going with enough weight on my overhead squats. Previously the most I had done on an OHS was 110.

95-115-125f-125-135-145f-145f

Comment #132 - Posted by: Jason S. at June 7, 2011 6:29 AM

Jonathan Bik is my new hero! So inspirational and such an amazing attitude. It is so cool to hear you say you are going things you never thought possible...the beauty of Crossfit!

Comment #133 - Posted by: Cristin at June 7, 2011 7:03 AM

m/31/6'/191

Had to opt out on this day, I chose to run as a sub. 6.5 mi in 55 min

Comment #134 - Posted by: brianthenurse at June 7, 2011 7:14 AM

65/85/95/105/115/125/135. Tough on technique.

Comment #135 - Posted by: preacherman at June 7, 2011 8:23 AM

65/85/95/105/115/125/135 - Left MCL is in bad shape.

Comment #136 - Posted by: preacherman at June 7, 2011 8:24 AM

155x3, 170, 185, 200, 210, 220 F, 220 tied PR, 225 F

Decided not to push it but did a few OHS singles at 170, 185, 200, 215, 225 PR by 14#

Comment #137 - Posted by: soccerman/CrossFitRenaissance/6'/192 at June 7, 2011 9:06 AM

Allison NYC rocks!!! I think I love her!!

Comment #138 - Posted by: Sting M/46/155/69" at June 7, 2011 10:13 AM

131, 141(f), 141, 151, 161, 171, 177
Caught some high and rode down

Comment #139 - Posted by: Jette 41/M/5'11"/175 at June 7, 2011 10:28 AM

M/25/6"/187
Back after a LONG lay off. Did C&J instead.
115/115/115/125/125/135/135

Putting weight overhead again felt good. Wasnt much, but any amount of water, if given to the guy dying of dehydration, is a godsend! :)

Comment #140 - Posted by: Josh P at June 7, 2011 11:11 AM

185/205/215/225/245/255 PR/265 PR.

Comment #141 - Posted by: Jeff A at June 7, 2011 11:16 AM


Barbell complex warmup (105)
155,170,185,200,210,226,241

Comment #142 - Posted by: Tim at June 7, 2011 11:49 AM

155
175
175
175
175(f)
175(f)
155

AWFUL! No explanation.

Comment #143 - Posted by: cnc at June 7, 2011 2:11 PM

Did this one at 1200:

95-115-135-135-145-155-165

*did this at a globo where dropping weights was not allowed...with bumpers I would have attempted more.

At 0530 ran a 5k - 21:22

Comment #144 - Posted by: GleichSTL m/33/177/5'10" at June 7, 2011 2:24 PM

male, 38 yo, 151#, 68"

65, 95, 115, 115, 125, 135, 115

Comment #145 - Posted by: Karl at June 7, 2011 5:09 PM

95-95-105-105-115f-115-115

Comment #146 - Posted by: Phong 24/m/155/5'5" at June 7, 2011 5:38 PM

95-115-135-155-165-185-195

Comment #147 - Posted by: Grant K at June 7, 2011 6:31 PM

70-75-80-85-90-95-95

Comment #148 - Posted by: myles456 at June 7, 2011 7:04 PM

as rx'd: 185, 185, 175, 165, 155, 145, 135 (reverse order) metal weights; can't push to limit.

then "fran" as rx'd: 2:57

Comment #149 - Posted by: Moises Del Mar 170lb;1983 at June 7, 2011 8:12 PM

135-145-155-165-175-185(f)-185

Comment #150 - Posted by: Ross Hanson at June 7, 2011 8:47 PM

65-85-95-105-115-115f-115

concentrated more on form, and getting good depth

Comment #151 - Posted by: controlfreak at June 7, 2011 10:14 PM

135/155/185/205/205/225/225

Comment #152 - Posted by: amped 36/M/195/6' at June 8, 2011 4:53 AM

125ish

Comment #153 - Posted by: Hale at June 8, 2011 7:42 AM

F/40/5'6"/145

55-75-85f-65-65-70-75

The "balance" part is harder than I expected--difficult to self-evaluate and -correct; probably did a combo of partial snatch/OHS in some attempts; But I like these and would like to improve on them as well.

Comment #154 - Posted by: mom to five at June 8, 2011 9:25 AM

New one for me. Topped out at 175. Failed at 185.

Comment #155 - Posted by: Greg/51/70"/220 at June 8, 2011 12:49 PM

M/175/31/5'7"

65 lb
90 lb
110 lb
132 lb
132 lb
143 lb fail
110 lb
121 lb

Comment #156 - Posted by: Mark S. at June 8, 2011 1:16 PM

50-55-60-65-70pb-70-70(kg)

prev 36-40-40-44-48-44-48(kg)

Comment #157 - Posted by: zenoperegrinus at June 8, 2011 1:30 PM

CFWUx1; Snatch complex at 95; OHS 95x10
Snatch balance 95x3, 135x3

155
165
175
185
195
205 (PR)
215 (PR)
225 (fail)

Yeah boy, heavy oly day. These all felt pretty good - though I was a little forward on some of them. I think 225 psyched me out b/c it's higher than my current OHS pr...next time.

Comment #158 - Posted by: Mel/38m/5'10"/180 at June 8, 2011 2:06 PM

M/43/5'11"/185

115-135-145-155-165(f)-160(f)-155(f)

Comment #159 - Posted by: nutfam at June 8, 2011 2:33 PM

135
135
145
155
165
175
175

Comment #160 - Posted by: ajax at June 8, 2011 3:12 PM

95,105,115,125,135(pr),135,145(f),135,135(f)

Comment #161 - Posted by: Callum at June 8, 2011 11:22 PM

Didn't count reps/sets. Never really do. Just get the weight I want.
175lb snatch balance 20lb pr

Comment #162 - Posted by: Chris B. 18/150/5'8" at June 9, 2011 5:56 AM

As Rx'd: 135, 155, 165, 175f, 175, 185f, 185f

Comment #163 - Posted by: Dennis M/28/6'0/190 at June 9, 2011 6:08 AM

@AllisonNYC - Welcome to my harem, which includes Miranda, Heather B., Camille, and Nadia. And of course by harem, I mean group of beautiful, strong, amazing women that even at 42 I would probably be too nervous to approach much less talk to no matter how nice everyone says you are. Thanks to all of you for inspiring this moderately strong, overweight, older guy to keep trying these WODs. Get it ladies! (The workouts, not me, what do you think I'm crazy?)

Comment #164 - Posted by: Pat Overton at June 9, 2011 7:51 AM

deleted post?

All I said was that Coach B would probably advise her to widen her grip...

Comment #165 - Posted by: Duncan at June 9, 2011 8:19 AM

Comment in filter - worked up to 215 - 20# PR.

Comment #166 - Posted by: Mel/38m/5'10"/180 at June 9, 2011 8:47 AM

43/m/176cm/73kg

35-40-45-50-55-60-65(PR) kg

Comment #167 - Posted by: Memuc at June 9, 2011 12:36 PM

95
115
135
155
175
180
185 (f)

I think I would have got 185 if I didn't get interrupted....errr.

Comment #168 - Posted by: bill/52/206/6' at June 9, 2011 4:11 PM

39/m/6/190ish
115
125
135
135
135
135
145 (short of PR by 10 pounds)

29/f/501/145ish
75
75
75
85
95
95 (PR - by 30 pounds)
105 (f)
29/f/501/145ish

Comment #169 - Posted by: Jeremy A. Olive at June 9, 2011 6:42 PM

Power clean 1-1-1-1-1-1-1

135-155-175-185-195-205-215(PR)

Comment #170 - Posted by: Jeff Gebbie at June 9, 2011 7:33 PM

45-65-65-75-75-85-85

Comment #171 - Posted by: Jeff Gebbie at June 9, 2011 7:36 PM

135-185-205-205-205-205-205
First time attempting these - didn't sit very deep in the squat

Comment #172 - Posted by: Erik Mortensen at June 9, 2011 8:54 PM

1st time:
115,
125,
125,
135,
140,
145f,
145f,
140

Comment #173 - Posted by: Ronen Gottlib, 38/m/5'10"/167 at June 10, 2011 3:55 AM

95
115
125
135
145
155PR(135 last)

still not great with these but getting better

Comment #174 - Posted by: Bells 38/195 at June 10, 2011 7:37 AM

95
95
115
115
125
125
135
Boo

Comment #175 - Posted by: ferb44 180# at June 10, 2011 9:56 AM

6/8
145(f),145(f),135,135,145,145,150
In a rush, so didn't warm up enough.

Comment #176 - Posted by: Mike Scott M/44/5'10"/212 at June 10, 2011 9:57 AM

on vacation this week

went to the gym and came up with something to make me sweat!

5 rds for time of

30 box jumps approx. 15"
20 double unders*
10 45lb db thrusters

*did 3 rds + 7 double unders before the rope broke.

finished the rest of the wod with tuck jumps in place of double unders!

24:20

tough wod!!!

Comment #177 - Posted by: al deezy m/34/150 at June 12, 2011 6:37 PM

65x2- 75x2 - 80x2 -85x2 - 90-95-100

worked on form and going all the way down into the squat.....

Comment #178 - Posted by: knodes at June 13, 2011 6:05 AM

95x1
100x1
105x1
110x1
115x1
115x1
115x1

Comment #179 - Posted by: brian hirt at June 13, 2011 11:45 AM

Did a little different

Back squat: 10 sets of 10 reps in 10 mins @ 225
Over head: 10 sets of 10 reps in 10 mins @ 45
About 20 secs of work and 40 secs rest

Comment #180 - Posted by: Chris Wheeler 48/m/236 at June 13, 2011 3:07 PM

Coming back after a week and a few days off due to a back injury that resulted from my ego. Babying myself.

CFWU X 3

45
45
45
55
55
65
65

Comment #181 - Posted by: Henry M at June 13, 2011 3:17 PM

m/37/5'9/180
CFWU-2. Superman. DU. Shortcut due to time constraints at Triangle.
135,145,155,160,165,170,175
Not bad. Just a little unstable in bottom on 175.
Good job keeping core tight.
Think tech much better this time.
10/12/10: 135,145,155,165,175-had to dump, 175,175.

Comment #182 - Posted by: jrm at June 13, 2011 6:32 PM

WU - Kept weights low and concentrated on form. Previous max was 140 but form sucked.
110 poor form
95
100
100
105
105
110 good form
M/50/194#/72"

Comment #183 - Posted by: RB at June 14, 2011 5:23 PM

first time doing these
95-105-115-125-125-130-135pr

Comment #184 - Posted by: illis m/30/170/5'10 at June 15, 2011 5:47 PM

95, 105, 115, 115, 125, 130, 135

Comment #185 - Posted by: Pacers at June 16, 2011 4:04 AM

115 115 125f 125 125 125 125

Comment #186 - Posted by: JonNYC - xfit since 6/08 at June 16, 2011 8:23 AM

CFWU x 3, standard

Same wt as last time, #95. I get little from this as I am too stiff to "jump" down there and snatch/balance....more of an OH push with me slowly sinking to an OHS....blahhhhh.

Pass on the next time.

Comment #187 - Posted by: F15E_WSO/M/49/180 at June 16, 2011 12:38 PM

haysoos marimba! I watched the "how to" video to get a refresher on form and I can't even tell you what lift she was doing.

Comment #188 - Posted by: Tim at June 17, 2011 1:55 PM

m/27/205/5'10"
CF day 47

1st time ever on snatch-balance
65 (wu)
85
105
105
105
115
135
155

+ 1-1-1 push press: 185, 205, 215 (pr)

Comment #189 - Posted by: Sam J at June 20, 2011 9:06 AM

WOD #111 - Done on 6/20. Finally got around to this one, and thanks to watching the videos a little closer and knowing a little more about CF, I actually did it right. A with doing it right, discovered again that my skills with Olympic lifts leave much to be desired. Fooled around a little bit just trying to get goo technique and do legitimate lifts. Eventually ended up at 135 lbs. as a PR.

Greg A.'s warmup
WOD Loads - 95 (f), 95, 95, 115, 135 (f), 135, 135

M/42/5'11"/257

Comment #190 - Posted by: Pat Overton at June 20, 2011 5:35 PM

Completed after finishing 110617 WOD of clean and jerk 1-1-1-1-1-1-1.

As Rx'd.
65
85
95
105
115
120 (PR)
125 (F)

Comment #191 - Posted by: Miyagi m/31/161.6# at June 21, 2011 6:23 PM

135,145,155,165(F),165,175,185(F)

Comment #192 - Posted by: Faleep at July 13, 2011 9:59 AM

M/32/5'8"/170 lbs

95-115-125-135-145-155-165(fail)-165(pr)

Was more of a jerk to ohs than snatch balance

Comment #193 - Posted by: Adam Hamm at July 18, 2011 7:17 AM

CFWUx3, 20kg-30-35kg
40kg-45-50-55-60-65-55kg

Comment #194 - Posted by: Doug at September 23, 2011 10:52 AM

M/23/70"/187#

10/21/10
45#
55#
65#
75#
85#
95#(fail)
95#

10/1/11
45#
65#
75#(F)
75#
85#
95#
105# (PR)

Comment #195 - Posted by: Bill Gibson at October 1, 2011 1:20 AM

Waiting to heal from a rib injury and then I hope to start getting into these WODs and a nuby. I have just been checking them out over the past couple of weeks and trying to get familiar with some the the excercises. Looking at different videos of the snatch balance, it looks like people are actually juping off the ground. I assume that this is the proper techniques, since it appears in all the videos, but just wondering why one would do this and whether you are trying to jump as high as you can or just get your feet off the ground.

Comment #196 - Posted by: Chris at November 18, 2011 9:32 AM

did overhead squats, sets of 10

105

Comment #197 - Posted by: Manchild at November 19, 2011 8:43 AM

M/42/179cm/92kg

1 set every 2 min. on the minute.

(kg) 30-35-40-45-50-55-55

Comment #198 - Posted by: Jose-Luis Morales at July 21, 2014 2:39 AM
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