July 5, 2011

Tuesday 110705

Rest Day


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CrossFit Level 1 Certificate Courses: CrossFit East Decatur, CrossFit Vancouver, CrossFit Morristown, CrossFit Hampton Roads, Alamo CrossFit.
CrossFit Kids Course: CrossFit Effects.

"CrossFit Endurance: Programming for Military Athletes" with John McBrien, CrossFit Journal preview video [wmv] [mov]

"The 2011 Europe Regional: Part 1", CrossFit Journal preview video [wmv] [mov]

"The 2011 Europe Regional: Part 2", CrossFit Journal preview video [wmv] [mov]

Charles Ives, Symphony No. 2.

Jesse Stuart - Split Cherry Tree.

"Fear-Mongering and Servitude" by James Bovard, The Freeman.

Post thoughts to comments.

Posted by Pukie at July 5, 2011 5:00 PM

Joe, Chris and Nicole,
Thank you for an awesome weekend. Was very inspiring and I learned way more then I expected. Thanks,

Comment #1 - Posted by: tom at July 4, 2011 5:10 PM

Thank goodness a rest day!!! I subbed the last rest day with Fran soo I am definately going to take advantage of this one. Sleepy Time

Comment #2 - Posted by: Greg at July 4, 2011 5:22 PM

Thank you Adrian, Abi, Jesse, Nadia, Tommy, and Kurtis for a fantastic weekend! Your coaching and teaching was invaluable and I thoroughly enjoyed myself. And thanks so much CrossFit Vancouver, Corey and Crew for hosting this level 1 cert!!

Comment #3 - Posted by: Michelle Fiddler at July 4, 2011 5:27 PM

Joe Alexander, Chris Russel, Nicole Gordon:
Truly a fantastic experience this weekend. I can't wait to start putting into practice what I learned. Your instruction was awesome. Thanks so much.

Comment #4 - Posted by: Stephen at July 4, 2011 5:33 PM

Thanks to all of the AWESOME trainers that taught the CrossFit Level 1 cert this weekend at Crossfit East Decatur. Very professional and excellent speakers. Couldn't have asked for a better experience!!

Comment #5 - Posted by: Fred at July 4, 2011 5:35 PM

Chris, Lindsey, Erik, Eric, and Lance:
Thank you very much for a great weekend. I learned more than I thought I could. You were all awesome instructors!! We had a blast both days and look forward to implementing the things we learned!
(CF Alamo Cert)

Comment #6 - Posted by: Ryan F. at July 4, 2011 5:36 PM

Decatur Crew,
This weekend lived up to all I expected and more. The whole weekend was executed knowledgeably and professionally. You were all great examples for us new trainers.

Comment #7 - Posted by: Cash at July 4, 2011 5:50 PM

Thanks Chris for a great weekend at Crossfit Almo. I learned way more than expected and Fran on the frist day is something I am going to remember for a while.

Comment #8 - Posted by: mike boutin at July 4, 2011 6:15 PM

Thanks to Pat, James, Austin, Rob, Denise and everyone who helped with the Morristown cert. had a great time and learned a lot.

Comment #9 - Posted by: Tim S. at July 4, 2011 6:23 PM

Morristown Coaches & Crew:

A big shout out to all the teachers and students this weekend!

The knowledge shared was fantastic, the community building top-notch, and the upgraded dumbell/ring pull-up Fran for the 9 of us so "blessed" was... well, an enlightening experience. Thanks a ton!

Exceeded my expectations by a long shot.

I have one beef: the shirts we got are soooooo 1991. Grey w/blue type? I gotta say, there are so many really rad Crossfit shirt designs out there, and I expected the one for the Level 1 Certs to be something pretty gnarly (or at least black and red!). Step it up on the swag guys!

Thanks again for the great weekend!

Comment #10 - Posted by: Eric Anderson at July 4, 2011 6:54 PM

Joe, Nicole, Chris, Ashley..thank you for a great weekend, I learned a great deal! thank you for your wisdom, guidance, wit, and experience. I'm a better CF coach and athlete after this weekend. Cheers.

Comment #11 - Posted by: Britta Marmon at July 4, 2011 6:57 PM

Incredible coaching at east Decatur this weekend! I took in so many new ways to coach others, cue myself and others, and I am so excited to now be able to feel confident to share my knowledge. I loved having feedback from others as well! Great work to everyone there!

Comment #12 - Posted by: Lori at July 4, 2011 8:17 PM

Quick question: I am new to Crossfit and I just saw this video about Crossfit Endurance for military athletes. I am wondering what sort of experience John McBrien has with regards to military selection like BUD/S and what he bases his recommendation on. I'm just trying to understand for my own benefit so I can pass on this knowledge to my clients.


Comment #13 - Posted by: William Parsons at July 4, 2011 8:32 PM

CROSSFIT EAST DECATUR! You guys were bomb-tastic! No question left unanswered, I was completely engaged the whole weekend, and I learned things this weekend that I know I'll be able implement into my training in my near and far future. Thank you so much, your dedication is amazing and inspiring. I'd give you an exuberant "HELL YEAH!" in 72 point type, but it won't let me..... so just imagine it.

Comment #14 - Posted by: Mary F. at July 4, 2011 8:50 PM

Potentially the nicest long weekend in (arguably) the most beautiful city in the world - and I was SO happy spending it geeking out on Crossfit. Big thanks to the super knowledgeable crew at the Vancouver Cert. It was a great weekend!

Comment #15 - Posted by: Maddy at July 4, 2011 9:24 PM

Hi. Are there suggested/official warmups for crossfit workouts?

Comment #16 - Posted by: david at July 4, 2011 9:50 PM

Thanks to the Martin Family (Jeff, Mikki, Connor and Keegan) and also Todd and Duncan. Great kids cert full of great training tips, nutrional advice and tantrum tactics. Cant wait to put it all into practice.

Comment #17 - Posted by: Stevo at July 4, 2011 9:55 PM

To Todd and the Martin family,
Thank you for an awesome CrossFit Kids cert! Lots of knowledge, inspiring people and heaps of fun.
I will be doing my best to get the younger generations CrossFitting.
For those interested in helping improve the health and fitness of kids this is MUST do cert.

Comment #18 - Posted by: Jamie Jones at July 4, 2011 10:00 PM

Thanks to the Martin family and Todd for a fantastic weekend at the CrossFit Kids Cert. It completely exceeded my expectations and I thoroughly enjoyed the weekend. Lots of great content, presented extremely well and of course demo'd exceptionally well by Duncan! A must do Cert for all CrossFit coaches...this stuff can be used on adults too!

Comment #19 - Posted by: Nicole Smith at July 5, 2011 1:25 AM

THANKS!for the Freeman site .....

Comment #20 - Posted by: Jo at July 5, 2011 2:30 AM

A big thankyou to Todd and the Martin Family!
This was a fantastic cert with a great mix of theory and practical tips and cues for coaching kids. I strongly recommend anyone looking to run CrossFit classes for our youth to do this course first. It was great to learn some of the skills and knowledge gained from the 8+ years of testing and measuring that the Martin Family have done.

Comment #21 - Posted by: Scott Waugh at July 5, 2011 4:10 AM

Russell,Chuck,Bethannie and Mike,Jenni, and Christmas
Thank you all very much for a wonderful second experience at the L1 certification. I had such and great time with all of you. It was nice seeing chuck and the Giardinas again as well. Look forward to seeing everyone again in the future.

Comment #22 - Posted by: Kimberly Strauf at July 5, 2011 5:07 AM

I love Ives. Holiday Symphony, Movement 3 (the Fourth of July) would have been more appropriate. Check it out....

Comment #23 - Posted by: Chase at July 5, 2011 5:11 AM

Joe, Chris, Nicole, and Ashley

Thanks for a great Level I cert. The weekend was run really smoothly and lot of great information and training was put out there.

Comment #24 - Posted by: Kenneth H at July 5, 2011 6:03 AM

This one goes out to Nichole, Chris and Joe. Thanks for coming out on your 4th of July weekend and showing us how to do what you do. I thought i knew what CrossFit was and how it was operated. After the course i realized i had/have a lot to learn. Thanks again for helping me start my journey.

Also to Chris, who is about to deploy, go kick some ass and take some names brother. Be safe my friend and get home soon!

Comment #25 - Posted by: Dustin Edwards at July 5, 2011 6:11 AM

A huge THANK YOU to everyone at the East Decatur Certification! It truly was a great weekend. The efficiency of the seminars and the HQ coaches was professional and entertaining! You guys showed us what it was all about.


Comment #26 - Posted by: Emily at July 5, 2011 6:39 AM

To the East Decatur crew Shayna...Russell, Mike, Bethanie, Chuck, Jenni, and Christmas...the weekend was awesome!! It was everything that I was looking for plus much much more! Thanks so much!! You guys rock!

Comment #27 - Posted by: Dixi B. at July 5, 2011 7:09 AM

Crossfit Morristown! I had an amazing time this weekend! Thanks to Pat James Austin Rob and D. Your awesome energy is contagious I love it! SHRED HARD AT THE GAMES AUSTIN!

Comment #28 - Posted by: Erin at July 5, 2011 7:46 AM

Thanks to the GREAT Cert team and Crossfit East Decatur. The weekend ran smoothly and the information and training was out of this world. Thanks Again!!!

Comment #29 - Posted by: Chad at July 5, 2011 8:13 AM

I knew the weekend would be informative, but i had no idea it would be so much fun. Thank you, a million times, crossfit east decatur

Comment #30 - Posted by: tosha mabry at July 5, 2011 8:21 AM

Adrian, Nadia, Abi, Kurtis, and Tommy:

THANKS!! You guys were awesome, informative, and inspiring. It was a great weekend that I will not soon forget.

Comment #31 - Posted by: Micheline at July 5, 2011 8:54 AM

Also, huge thanks to the other CrossFitters attending the Vancouver cert- it was great hanging out with you all and thanks a TON for helping me struggle my way through Fran (I hate that b****)

Comment #32 - Posted by: Micheline at July 5, 2011 8:56 AM


Trying to re-boot. Something. Anything.

CFWU x 3

Front Squats
45 x 10
95 x 8
115 x 6
135 x 4
155 x 3
175 x 3
185 x 3
195 (F) PR is 190

135# Back Squat 12 reps
Burpee PU 12 reps

8:26 (sloooooow)

Comment #33 - Posted by: bingo at July 5, 2011 9:34 AM

No rest day for me:

100 pull ups
100 ab mat unanchored sit ups
100 push ups
100 back extensions


Laura f/48/5'7/150

Comment #34 - Posted by: power-girl at July 5, 2011 9:56 AM

Thanks to everyone at the Morristown cert. It was an amazing time and one of the best decisions i've made in a long time.

-Austin, you are gonna kill it at the games, and I hope to one day be half the competitor that you are.

-Pat, the crossfit community wouldn't be what it is today without you.

-Rob, I can't help but chuckle at the fact that some people heard the truth about food and its effect on us for the first time from a guy wearing a nametag that read "Turd Ferguson"

Thanks again!

Comment #35 - Posted by: Adam at July 5, 2011 10:18 AM

Pat, Denise, Austin, Rob, James, and Logan:

Thanks for the awesome cert. Great wealth of knowledge and tips. Exciting, fun, informational and TIRING weekend! Big thanks to CF Morristown for hosting as well.

Comment #36 - Posted by: Allen Huang at July 5, 2011 10:18 AM

Did "Morrison" today, took sort-of rest yesterday. Times in that thread.

Comment #37 - Posted by: matt h - m49 | 5;11" | 186bwt at July 5, 2011 10:38 AM

Pat James Austin Rob and D. This weekend exceeded all of my expectations. You guys are the best. I can't stop talking about it to everyone. Hope we cross paths in the future. Thank you.

Comment #38 - Posted by: john mottes at July 5, 2011 11:34 AM

East Decatur Crew was awesome! Great people and great coaches! I learned more than I ever thought I could. The weekend ran so smoothly and was enjoyable every second! Great job and thank you so much!

Comment #39 - Posted by: Alex at July 5, 2011 11:39 AM

CrossFit East Decatur Level 1 Cert - Thanks for hosting an incredible weekend. I left feeling like I did after CrossFit Fundamentals, sore, but totally excited for the next step. This weekend inspired me to share what I learned with others and to step up my own game. Thanks for correcting our faults and making us better.

Russell - Your nutrition lecture was one of the best I've ever heard covering the topic of blocks and the CrossFit prescription. Thanks for providing the science without all the emotion that seems to usually go along with it. If I could make a request of CrossFit HQ, it would be to teach a nutrition seminar (even just a day) to really delve into the details and spend more time on the subject. Food for thought :)

Comment #40 - Posted by: Melissa W. at July 5, 2011 11:49 AM

Huge thanks to all the Level 1 cert coaches at East Decatur this past weekend! They were all phenomenal coaches, and their instruction, enthusiasm, and knowledge the entire weekend, helped me in countless ways - both in my personal development as an athlete, and to grow my confidence to begin helping others. I could not be more impressed with the outstanding level of expertise. Thank you again for a fantastic weekend.

Comment #41 - Posted by: Dre at July 5, 2011 12:10 PM

Pat, James, Denise, Rob, Austin, and Logan...Thank you all for incredible cert weekend in Morristown. Your enthusiasm and dedication to this community is amazing, and I feel honored to have been able to train with you...the best to all of you...

Comment #42 - Posted by: Alyson at July 5, 2011 12:35 PM

Missed yesterday, so no rest today. 3 rounds of:
15 minutes wood chopping (trying to get rid of the leftovers from last winter)
15 pullups
8 minutes makiwara (50 ea punches, knife hands, kicks)
15 glute ham situps.

Comment #43 - Posted by: peejay2 at July 5, 2011 12:37 PM

Pukie has been posting some great WODS

Comment #44 - Posted by: steve r at July 5, 2011 12:43 PM

Russell,Bethannie and Mike,Jenni,Chuck, and Christmas, Great Job! Thank God for no Powerpoint! Incredibly professional instruction and comprehensive classes. It was like someone took a fire hose of knowledge, stuck it in my mouth, and turned on the spigot. I couldn’t take notes fast enough. The professional staff left no question unanswered. Looking forward to training more in the future.

Comment #45 - Posted by: Michael K at July 5, 2011 12:49 PM

Russell, Chuck, Bethannie and Mike, Jenni, and Christmas

Thanks for all the great information and pushing us to be and do better. You provided us with so much knowledge and incredible tips that enhanced the material. All the personal insights were appreciated and made the Cert more memorable. My only complaint was that it was wayyyyy too short. Thanks again!

A special thanks to Shayna for hosting us and making us feel at home.

Comment #46 - Posted by: Elie A. at July 5, 2011 12:51 PM

@ bingo #32 - that's an impressive double-WOD.

I commented to your Sunday musings, couple days late, in that thread. Sorta surprised no one else did...


Comment #47 - Posted by: matt h - m49 | 5;11" | 186bwt at July 5, 2011 1:15 PM

Noticed there is a high usagae of lifting belts and wrist wraps on these games videos. I thought part of Crossfit was doing without that stuff. Nobody uses gloves, why the other stuff? If I can't lift something without assisatnce then I don't want to lift it. To me functional fitness is real world application, if I need to lift something I don't always have a belt around to use. Somethings make sense like taping your hands when they are torn. I know that these are competitions, but there are standards on movement. Why not standards on gear that assist athletes? Just my thoughts.

Comment #48 - Posted by: Rick at July 5, 2011 1:23 PM

Calling all attendees of CF Morristown L1 Seminar - YOU ROCK!! Thank you for making our jobs so enjoyable :) And...congrats.

Comment #49 - Posted by: Denise Thomas at July 5, 2011 1:40 PM

Hey Matt #43,

Couldn't find it over there. Will look again. Thanks.

Comment #50 - Posted by: bingo at July 5, 2011 2:14 PM

Hey bingo, here's gist of my sunday-post response to yours (likely mine is filtered for a few hours):

- Great that your kids are returning to near-nest areas. What a gift.

- I hear you on 50-ish and plateaus, and the prospect that at some point we may be on the downhill ride...my mini-plateau (a month?) on pullups just has me hoping / trusting that continued work will bear fruit someday, perhaps not on a schedule I like...and two, like you I'm not in a Crossfit box and sometimes I wonder how much more weight, how many more reps/rounds, and how much less time I would post if I were...something about camaraderie and nutso Crossfitters yellin' at me to "lift the DB, Matt, you can do it" seems like it would probably help.

Not going to run out and join a box here, nor am I recommending it, but my guess is if I stick with CF for a while I'll dip toes in that direction...

Comment #51 - Posted by: matt h - m49 | 5;11" | 186bwt at July 5, 2011 2:30 PM


24 hours!

Comment #52 - Posted by: Nathan at July 5, 2011 2:47 PM

Amazing piece! Not enough people have heard of Charles Ives. Truly amazing American composer!

Comment #53 - Posted by: Max at July 5, 2011 3:20 PM

To the crew at East Decatur, awesome time, exceeded expectations. Much thanks to Chuck and Mike for correcting my squat..what a difference.

Comment #54 - Posted by: Todd at July 5, 2011 5:12 PM

Decatur Team,
What I learned this past weekend has already made me a better athlete and CrossFit Johns Creek a better box.

Russell I heard what you said about measuring your food, so I did. Jenni I remembered watching you drive your knees during GHDSU, so I did that too. On Monday I did 150 GHDSU in the Hero WOD for Joshua Thomas Harris. I was one of three people to be able to complete the WOD RX. I'm sore, but no swelling. I learned more about CrossFit in two days than in the past two years. Christmas, today I taught a class on Air Squats remembering what you taught me and everyone improved. Mike I attempted the Snatch for the first time with some real confidence. Bethanie I showed the Zone Block system to my wife, and she started Zone this morning. Chuck when you fixed that football players Push Jerk, that was genius. I try to find those same perfect cues for our athletes. Thanks for all of your help. The Atlanta CrossFit community is much stronger thanks to you all.

Comment #55 - Posted by: Robert at July 5, 2011 6:25 PM

Russell, Bethannie and Mike, Jenni, Chuck, and Christmas

Thanks spending the weekend with us and pushing us to be/do better. Your teaching and personal anecdotes really brought all the material together. You all kept us engaged and enhanced the material with great advice. Keep up the good work and it was too short!

Shana - Thanks for welcoming us and making us feel at home at CFED!

Comment #56 - Posted by: Elie at July 5, 2011 6:32 PM

CrossFit Morristown Crew: Awsome experience, again I would like to thank you for a great time, knowledge, and for kicking my @$$!!!

Comment #57 - Posted by: Mike V. at July 5, 2011 6:46 PM

Pat, Denise, Rob, James, Austin, and Logan.
Thank you so much for an amazing weekend. I learned so much and had a ton of fun. I am honored to have been a part of something led by such amazing athletes. You are all such an inspiration to me. Hope to see you in the future.
Austin- good luck at the games!!

Comment #58 - Posted by: Jaime O'Karma at July 5, 2011 8:02 PM

great cert guys thank you soo much! and thanks again to tommy gor all the gymnastic help you gave me your the man! haha also awesome how boz photoshoped himself in!

Comment #59 - Posted by: cody mcewan at July 5, 2011 8:34 PM

Thanks Adrian, Abi, Jesse, Nadia, Tommy, and Kurtis for the great cert course at crossfit Vancouver!
Abi your a babe!

Comment #60 - Posted by: Jonathan Elliott at July 5, 2011 10:11 PM

I concur!! I seem to remember an article or two regarding that subject matter (belts ,gloves, etc.) in the journal. I like your old school grass roots mentality. Keep it real right!!

Comment #61 - Posted by: CEDRIC F. at July 5, 2011 11:35 PM

To the Jeff, Mikki, Connor, Keegan, Duncan- thankyou for imparting your knowledge in what was a great 2 days. To Todd - great to see you again after so long. Looking forward to catching you all in 3 weeks in LA. Cant Wait. Cheers Rookie

Comment #62 - Posted by: Rookie at July 6, 2011 4:35 AM


5K: 29:36

Comment #63 - Posted by: mom to five at July 6, 2011 5:32 AM

Crossfit Morristown! Pat, Austin, James, Denise, Rob and Logan-Thank you so much for your time and dedication in helping me to achieve a long time dream of mine! You have given me a wealth of knowledge and I am so eager to use it! To be in your presence this weekend has really been a blessing...you are all an inspiration to me! Rob...thanks for the Nutrition lecture-it sure cleared a lot of confusion up for me and I am so ready to kick it hard and tweak my diet! The best to all of you...and Austin, kick some ass! I know you will!!!!

Comment #64 - Posted by: Christine at July 6, 2011 9:33 AM

East Decatur - Christmas, Mike, Bethanie, Jenni, Chuck, and Russell - thanks for a great weekend full of great info and training! You guys were fantastic. Some of the best lectures I've ever heard and the best coaching tips I've ever had. (as a doc I've heard my share of world-renowned speakers and you guys blew 99.99% of them away!!) Well done!!

Comment #65 - Posted by: Andy at July 6, 2011 8:26 PM

East Decatur - Great program, gym, fellow-athletes, and most of all; great instructors. I learned a lot and look forward to bring in new blood into the community.

Comment #66 - Posted by: Gustavo at July 7, 2011 1:19 PM

Thank you to everyone who made Crossfit Morristown all it was! I loved every second of it and felt honored to be taught by such great and talented people. <3 Thank you!

Comment #67 - Posted by: Sarah Helm at July 8, 2011 7:30 AM

Thank you to everyone who made Crossfit Morristown all it was! I loved every second of it and felt honored to be taught by such great and talented people. <3 Thank you!

Comment #68 - Posted by: Sarah Helm at July 8, 2011 7:31 AM

Thank you to everyone who made Crossfit Morristown all it was! I loved every second of it and felt honored to be taught by such great and talented people. <3 Thank you!

Comment #69 - Posted by: Sarah Helm at July 8, 2011 7:31 AM

Thanks to all the cert instructors that came to Vancouver BC.
Great coaching good times.

Comment #70 - Posted by: MM at July 9, 2011 4:37 PM

A MASSIVE thanks to Todd and the Martins for the Kids Cert last weekend.
Am loaded with amazing tips for CrossFit New Zealand's Kids program (the parents are rapt)
(not to mention some pointers to keep the adults in line too! ;) )

Hands down one of the best presented CF Certs I've attended.
If you are thinking of training littlies and teens at your box, you need to register for this cert!
Inspirational stuff.
Cheers Guys!

Comment #71 - Posted by: Jojo Hunt at July 11, 2011 6:31 PM
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