November 28, 2011

Monday 111128

225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters

Matt Chan 2:54, Dusty Hyland 3:04, Emmalee Moore 3:20.
Post time to comments.

AfricaL1_SingaporeL1_SantaClaraL1_BrooklynL1_CharlotteL1_HollandL1_BellevueCPC_th.jpg

Enlarge image

Level 1 Certificate Courses: CrossFit Rebel S.A., CrossFit Singapore, CrossFit Santa Clara, CrossFit Virtuosity, CrossFit Charlotte, CrossFit Twente.
CrossFit Coach's Prep Course: CrossFit Bellevue.


"Competition Day at Norco Running Gun" with Dave Re and Dave Castro, CrossFit Journal preview video [wmv] [mov]


WOD Demo with Dusty Hyland by Again Faster Equipment - video [wmv] [mov]

WOD Demo with CrossFit Verve - video [wmv] [mov]

From the Vault:
WOD Demo with Adrian Bozman, August 2007 - video [wmv] [mov]


"No Ditch for America" by Rich Karlgaard, Forbes.

Posted by Pukie at November 28, 2011 5:00 PM
Comments

Maybe I'll just sleep in tomorrow...

Comment #1 - Posted by: Nick at November 27, 2011 5:08 PM

Congrats to the new level 1's.

Comment #2 - Posted by: James at November 27, 2011 5:11 PM

WOW the handstand walk sled trick at the end looks sweet.

Comment #3 - Posted by: Nate at November 27, 2011 5:22 PM

Any suggestions as alternate to handstand walk - need to build up to that!?

Comment #4 - Posted by: Glenn at November 27, 2011 5:23 PM

#4 I can only walk about 7 meters at a time, but I'm just gonna go for it dude!

Comment #5 - Posted by: Connor sharpe (age 16) at November 27, 2011 5:53 PM

Glenn: You can do a handstand against the wall, transferring weight to one hand and touching your chest/shoulder with the un-weighted hand....or you could do wall walks.

Comment #6 - Posted by: Shane at November 27, 2011 5:54 PM

Walk on your hands along a wall, laterally. Great way to work your way up to a free handstand walk

Comment #7 - Posted by: Marc at November 27, 2011 6:17 PM

Awesome level 1, what a great experience. Thanks to all the staff!

Comment #8 - Posted by: Greg at November 27, 2011 6:21 PM

As much as I enjoy what headquarters posts, I am a bit disaffected by the consistent one-sided articles pertaining to economics. Teach the controversy! Let's hear both sides (e.g., some Keynesian takes on the current recession).

Comment #9 - Posted by: Ace at November 27, 2011 6:22 PM

The level 1 Cert was amazing. Being trained by my top choices for a team to take on "Survivor" was priceless. There was more than just the moves, such as how to have the mentality, dedication, and how to make it accessible for all concerning the CrossFit way of life.

Comment #10 - Posted by: Nadine Brinton at November 27, 2011 6:32 PM

I like the KStar cameo at the end of the old school Boz vid.

Comment #11 - Posted by: James at November 27, 2011 6:46 PM

L1 was amazing, totally exceeded what I expected, made me instantly a better athlete and teacher. Vibe was killer. Staff was killer. Great weekend. Do it.

Comment #12 - Posted by: Jim at November 27, 2011 6:47 PM

L1 Was AWESOME! Great coaching and lots of info. to make us all better athletes. Well done to the CrossFit teaching staff.

Comment #13 - Posted by: Shannon at November 27, 2011 7:38 PM

Thank you CF HQ for sending Chris, E.C., Kurtis and Nadia to Bellevue, WA for the Coach's Course. I appreciate the honest feedback and will apply it immediately as I try to improve as a coach and mentor to not only Soldiers but anyone else I have the chance to help.

BLAH, BLAH, BLAH

Comment #14 - Posted by: DeAndre at November 27, 2011 7:49 PM

Level 1 at Crossfit Santa Clara was great. Awesome coaches, great people. Couldnt have asked for a better experience.

Comment #15 - Posted by: Chris B. at November 27, 2011 8:01 PM

Cert @ CrossFit Rebel this weekend was awesome. Coaches were great (Brett and Jami). Thanks guys for a kick-ass time.

Comment #16 - Posted by: Boris at November 27, 2011 9:26 PM

I remember when the mainsite pulled 300-500 comments a day.

Comment #17 - Posted by: Jason at November 27, 2011 9:33 PM

Thanks for an awesome Level 1 cert weekend in SA. Brett, Jami, Chris and Julian........you guys were awesome, everyone learnt a lot!

Comment #18 - Posted by: Brett at November 27, 2011 9:57 PM

Great level 1 seminar at santa clara! So stoked to be a part of the crossfit community! The trainers were great and I can't wait to start making athletes and myself better!

Comment #19 - Posted by: Joseph at November 27, 2011 10:19 PM

Had a blast at the L1 this weekend, thanks again to all the coaches; I hope to see you all again down the road!

Comment #20 - Posted by: Chris Ronson at November 27, 2011 10:21 PM

@Ace, I agree its always good to look at various perspectives. Have you looked at any of Schumpeter's work? Maybe the fact's are that in the global market place these struggling economies don't need to be helped. They need to change and become more efficient at doing things...

Comment #21 - Posted by: mike h at November 27, 2011 10:34 PM

Great coach's course this weekend! Safe environment and honest feedback from trainers and attendees! Highly recommend this course! Thank you Chris, Nadia, EC and Kurtis for making this weekend motivating!

Comment #22 - Posted by: Lisa at November 27, 2011 10:41 PM

The Coaches Prep Course was an awesome opportunity to get feedback and learn from some of the best of the best. This motivates me to get better and in turn make my clients and coaches better. Thanks to Speal, Nadia, E.C, and Kurtis for the experience. Oh and what DeAndre (#14) said, BLAH BLAH BLAH!

Comment #23 - Posted by: Tom at November 27, 2011 11:15 PM

M/32/5'6"/150#
Afghanistan (Elev: 3100')

I can't balance the handstand walk yet. I tried all the workups in the video but still not there. It's just something I'll have to work on. I had to do handstand pushups instead -- sorry. One handstand pushup = from head to deck to arms locked out (partial reps don't count!)

21-15-9:
228# DL/Handstand Pushup
7:26

Comment #24 - Posted by: Jose at November 28, 2011 12:44 AM

M/31/210

Afghanistan (3100ft)
1st round handstand walk was ugly tried demo techniques not working for me yet. Did handstand pushups instead good form and technique to ensure total workout D/L weigth 228#. 8:36

Comment #25 - Posted by: Bill at November 28, 2011 12:52 AM

Thanks To BOZ, Doug and Trace who made the CF cert in Singapore, that was awesome!

Comment #26 - Posted by: Alex at November 28, 2011 1:18 AM

Yes, A big thank you to Adrian, Doug and Tracy for their professionalism and obvious dedication to the sport of Crossfit! Inspiring! Crossfit Singapore L1 cert.

Comment #27 - Posted by: Ubin at November 28, 2011 1:46 AM

This not CrossFit Twente on the picture

Comment #28 - Posted by: Jan van Delden at November 28, 2011 2:43 AM

got my first muscle up today. Just great to aim for a milestone and GET it!!!!

did scaled version of this WOD with wall climbs and 132lbs deadlift.
4:49

Could've gone heavier on the dlifts but these in a metcon plus my deadlift strength need more work - better safe than sorry at present.

Comment #29 - Posted by: phil brown at November 28, 2011 3:09 AM

Thanks so much for a great time this weekend. CrossFit Charlotte was a blast. Thanks to Chuck and the team for making my experience a wonderful one. What an amazing group of people.

Comment #30 - Posted by: Jessica Grimsland at November 28, 2011 3:18 AM

3:26

Comment #31 - Posted by: Tod M/42/5'10/185 at November 28, 2011 3:22 AM

Great weekend at he lvl 1 in the Netherlands! Only thing is the CrossFit Twente group photo isn't one of the 6 up there but its tagged as being so...

Comment #32 - Posted by: Stephen Martin at November 28, 2011 3:25 AM

Just completed level 1 cert in South Africa - Jami & Brett, you guys rock! Your knowledge and enthusiasm for CrossFit is mind blowing. Big thanks goes out to Julian and Chris for their help as well. You guys are all inspiring and I am so excited about my CrossFit future

Comment #33 - Posted by: Sarah at November 28, 2011 3:25 AM

L1 Cert at Crossfit Twente was frickin' awesome! Karl, Mads, Steve, Mel, Simon thanks for coming down and helping us out. I for one was inspired and motivated by the course. Certainly planning on doing some more courses and taking my skills to a higher level, both individually and as a trainer/coach. Hoping to see some of you guys again down the road!

The group photo from Crossfit Twente is not on here yet. Hoping this will soon be rectified. Gotta check if everybody's still smiling after the 8' AMRAP WOD we did ;)

Comment #34 - Posted by: Jeroen Westra at November 28, 2011 3:39 AM

Awesome L1 in Brooklyn! Joe, Mike, Jenn, Keith, Dave, (and Camille) gave awesome coaching and teaching -- incredible experience. Thanks everyone!

Comment #35 - Posted by: Erica at November 28, 2011 3:57 AM

M/23/5'8"/185

Afghanistan elev: 4700ft
195# DL
4:54

Comment #36 - Posted by: Levi at November 28, 2011 4:04 AM

Thanks to all the trainers at crossfit Charlotte for a great weekend. Saw James Hobart put up a clean and jerk of 315! Nice!

Comment #37 - Posted by: Manny at November 28, 2011 4:07 AM

M/44/5'11"/195

21 205# DLs
45sec handstand hold
15 205# DLs
30sec handstand hold
9 205# DLs
20sec handstand hold

6:39

Comment #38 - Posted by: nutfam at November 28, 2011 4:13 AM

m/46/185

8:58

Comment #39 - Posted by: cosmo at November 28, 2011 4:22 AM

m/46/185

8:58

Comment #40 - Posted by: cosmo at November 28, 2011 4:23 AM

Rx'd - 6:11

Comment #41 - Posted by: Townsend m/28/5'8"/140 at November 28, 2011 5:22 AM

4:37 sub partner assisted handstand walk

Comment #42 - Posted by: Kg at November 28, 2011 6:18 AM

The level 1 cert in Brooklyn was a great time. Great being in the company of such great coaches and athletes.

Comment #43 - Posted by: Dan at November 28, 2011 6:52 AM

8:10

Subbed 55# kettlebell swing for handstand walk.

Don't ask me why.

Comment #44 - Posted by: J.W.C. at November 28, 2011 6:53 AM

245lb DL's.
6:38.

Hand stand walks had me falling all over the place, and actually completed a front handspring on accident (to the utter amazement/beffudlement of the entire 'normal' gym). Something I def need to work on.

Comment #45 - Posted by: LT M/28/6'1"/206 at November 28, 2011 7:21 AM

Great L1 cert this weekend at CF Charlotte. Chuck, Courtney, James, Bobbi, Nicole & Andy were incredible instructors.

Now for the test results...

Comment #46 - Posted by: Allan Jackman at November 28, 2011 7:29 AM

triplet clean pulls: 135-155-175-195-215-235-255-275

roaming diane: no time, did dead stop conventional deadlifts at 225#, then took as long as i needed to handstand walk appropriate distance. low back popped on #12 of 15 so stopped DLs there. Got a couple pretty good walks going.

Comment #47 - Posted by: Curtis Warren at November 28, 2011 7:34 AM

L1 cert in Brooklyn was awesome! Thanks to Mike, Dave, Joe, Keith, Jenn and Camille. Top notch teaching and coaching...great motivation and inspiration! Thank you!!

Comment #48 - Posted by: Karen at November 28, 2011 8:03 AM

25/m/205

No where near coordinated enough to the handstand walk just yet. I subbed for the alternating chest touches against a wall. 1/m

11:05

Comment #49 - Posted by: Doanld Frazier at November 28, 2011 8:57 AM

11:17
185# DL
21/15/9 wall walk

First day back after marathon training. Lost a lot of upper body strength.

Comment #50 - Posted by: Matthew m/31/6'2"/175 at November 28, 2011 9:28 AM

M/20/173

2nd Crossfit session, decided to go well light and i cannot walk on my hands so i just did a hndstand against a wall for time...

21x70kg DL
41 second handstand
15x70kg DL
15 second handstand
9x70kg DL
9 second handstand

I didnt even bother timing it but the weight went up fast (being only 70kg) and the handstands were not a problem

finished with 2x5 20kg OHSQ's to try gain some flexibility in my hips.

Comment #51 - Posted by: bob-p at November 28, 2011 9:34 AM

6:33 rx'd
Took several attempts to get the walks in.

Comment #52 - Posted by: Jeff at November 28, 2011 9:38 AM

The Level 1 I attended in Santa Clara was fantastic! I know the staff have said the same lectures a million times I am sure, but they were fantastic speakers and each lecture was taught with great detail and focus. The staff were totally friendly and motivating, and the only thing I wish we could have done more of was hanging out with the staff more! I wanted to pick all their brains. It was totally cool to also have Kelly Starrett, Annie Sakamot, and some other awesome athletes show at the end! I was a bit star struck!

Comment #53 - Posted by: Allison Muenkel at November 28, 2011 9:51 AM

CrossFit Wachusett in Mass. and co-owner Matt Prendergast get some Outside Magazine CrossFit love in the new issue out today. Matt is also S&C coach at the Stratton School. Congrats and kudos!

Comment #54 - Posted by: bingo at November 28, 2011 10:14 AM

3 mile run in 30:00

30 pullups ring dips ghd back ext and Situps

1rm push press
135, 185, 205, 215, 225

Wod as rx'd
7:45

Handstand walks need lots of practice

Comment #55 - Posted by: Chase at November 28, 2011 10:24 AM

Where does the 21/15/9 rep structure come from? It seems like an odd choice of reps.

Comment #56 - Posted by: UH Che at November 28, 2011 10:25 AM

matt chan = CRAZEE!

Comment #57 - Posted by: dan lau at November 28, 2011 10:28 AM

12:27 as rx'd

Comment #58 - Posted by: SB at November 28, 2011 10:31 AM

Great weekend at CrossFit Santa Clara! Speakers were awesome, very knowledgeable and humorous. We had a house full of CrossFit Superstars including: Pat Sherwood, Miranda Oldroyd, Tyson Oldroyd, Neil Maddox, Annie Sakamoto, Katie Hogan, Kelly Starrett and others!

Comment #59 - Posted by: Jasper at November 28, 2011 10:33 AM

43/m/176cm/73kg

115 pound SDHP, 21 reps
7 Handstand wall climbs
115 pound SDHP, 15 reps
5 Handstand wall climbs
115 pound SDHP, 9 reps
3 Handstand wall climbs

10:33

I don't have 225 pounds at home, so I figured with half the weight I'd have to double the distance to do the same workload.
Still can't stand or walk on my hands.

Comment #60 - Posted by: Memuc at November 28, 2011 10:41 AM

as rxd
11.22

Comment #61 - Posted by: Jonblaze at November 28, 2011 10:47 AM

12:44 Victory!

Actually, mobilizing after yesterday's 10K run was a victory, but the real triumph of today was getting the handstand walks as well as I did - thanks in part to the Dusty Hyland video. Fingers out sideways is a far different thing from straight ahead.

Comment #62 - Posted by: TRN III at November 28, 2011 11:05 AM

10:16 @135lbs

Comment #63 - Posted by: brittk at November 28, 2011 11:09 AM

Thank you very much to the Coaches Prep Course Staff, Speal, Nadia, Kurtis, EC, learned a lot and took away a lot of great information. BLAH BLAH BLAH and BLAH

Also you know the facility is cold when the girl from Canada is wearing her UGGs in the picture. : )

Comment #64 - Posted by: Sean Wells at November 28, 2011 11:24 AM

3:54
Subbed wall walks for handstand walk. Handstand walk needs a ton of work. I liked the practice sled idea. Also the explanation of how to keep your body straight and leaning slightly forward helped a lot. Like everything else in CrossFit, something I need to work on. Deadlifts were unbroken for the first time in a 21-15-9 split so I was pumped about that.

m/38/6'1"/200

Comment #65 - Posted by: Rough Robbie at November 28, 2011 11:38 AM

Level 1 was an amazing experience. Joe DeGain is a phenomenal instructor as well as Mike G, both of them know how to grab the audiences ears and eyes and make you understand what they're teaching. Jenn had such a good attitude and was so upbeat it was very refreshing and enhanced the moods. Dave broke any tension with his light hearted jokes but had a distinct eye for technical aspects. As a side note, having him be my judge during Fran elevated my game (mentally) and I PR'd by 30 seconds (3:23). It was the most complete, well put together course I've ever attended. Nothing but great things to say about the staff and the course.

Comment #66 - Posted by: Shawn at November 28, 2011 11:41 AM

M/26/185

Rx'D 16:10

Going to try again later today. Handstand walks are tough... Stay tight belly button in hollowbody

Comment #67 - Posted by: Jason Lavoie at November 28, 2011 11:59 AM

225 pound Deadlift, 21-15-9
Handstand walk: substituted alternating chest touches against a wall. (4 count per meter)
8:46
M/54/6’/205

Comment #68 - Posted by: Pete In Sun City at November 28, 2011 12:10 PM

M/27/5'11"/186

Sub'd alternating DB shoulder press w/45lb DB's 21-15-9 reps per arm (I have ZERO handstand balance!)

6:01

Comment #69 - Posted by: Ryan at November 28, 2011 12:11 PM

Level 1 at Crossfit Rebel in SA was well worth the wait. Very lucky to have awesome coaches Brett and Jami. A class double act and so knowledgeable.. awesome.

Comment #70 - Posted by: chris at November 28, 2011 12:24 PM

11:55 as RX'd. The handstand pushups were easier than I thought.

Comment #71 - Posted by: J.T. at November 28, 2011 12:33 PM

F/42/5'3"/136lbs (Pre-Thanksgiving Feasting)

Too giddy with Holiday cheer this morning to focus & attempt beastly-ness.....

Did the walks with spotters (aka leg-holders), who I will need to fire because they kept making me laugh.

115lb deadlifts. Really do need to go heavier next time.

7+ min. Very sad performance time.....if it hadn't been so much fun.


Comment #72 - Posted by: Ness at November 28, 2011 12:39 PM

6:47 Rx'd

DLs broken in half, HS walks broken into 5 meter segements (space limitation). Fore-arms got real tight.

Comment #73 - Posted by: JK m/28/215/5'10 at November 28, 2011 12:39 PM

6:47 Rx'd

DLs broken in half, HS walks broken into 5 meter segements (space limitation). Fore-arms got real tight.

Comment #74 - Posted by: JK m/28/215/5'10 at November 28, 2011 12:39 PM

9:17 as rx'd
Transitions were far apart, which ate up some time.
DL- Were ok, they need to be unbroken.
HSW- Were done on a basketball court. My form needs to be better on these.

Comment #75 - Posted by: Magnus 26/5'8"/160-165 at November 28, 2011 12:47 PM

14:39, at st. 9 subbed 42-30-18 wall walks for HS walks.

Comment #76 - Posted by: ScottMacArthur at November 28, 2011 12:52 PM

The Boz is boss on those handstand walks, impressive stuff.

Comment #77 - Posted by: Eric at November 28, 2011 1:03 PM

21-15-9
DL my 8 year old daughter in my living room (75lbs).
Handstand steps against the wall.

5:15

Comment #78 - Posted by: Shalene Wyrick at November 28, 2011 1:16 PM

8:48 - Subbed HSwalk for HSPU.

Comment #79 - Posted by: Caleb at November 28, 2011 1:28 PM

7:45-Subbbed HSwalk for HSPU and had to walk to another room to do them, but no excuses...play like a champion.

Comment #80 - Posted by: Ralph at November 28, 2011 1:36 PM

F/41/5'4"/117
roughly 12 minutes - my watched stopped during the handstands...oops.
Deadlift: 95lbs
had a couple runs of a good half dozen hand steps.
Don't have access to a weight belt and sled, so did next best thing - hubby's arm stabilizing legs in a past vertical position.

Comment #81 - Posted by: Heather Szabo at November 28, 2011 1:56 PM

First crossfit workout!

185# DL
Subbed HS walk for wall assisted HSPU
15:13

Comment #82 - Posted by: David Ramirez at November 28, 2011 2:00 PM

Anyone know where I can get crossfit clothes for infants/toddlers? Mainsite store is now run by Reebok and has nothing (also has super lame adult gear)

Comment #83 - Posted by: drew at November 28, 2011 2:07 PM

2011-11-28: 5:14.

Comment #84 - Posted by: gs at November 28, 2011 2:09 PM

11:49 rx'd
Did the HS walk in the parking lot. Not sure why people are talking about HSPUs? Interesting (trans. awkward) to do a challenging, new exercise like the HS Walk in a public space for the rest of our small office park to see. Wasn't pretty.

Comment #85 - Posted by: jomo m/47/6'/172 at November 28, 2011 2:11 PM

M/20/5'10''/157 lb

155 pound deadlift, 21 reps
7 HSPU
155 pound deadlift, 15 reps
5 HSPU
155 pound deadlift, 9 reps
3 HSPU

9:32

Comment #86 - Posted by: jok at November 28, 2011 2:18 PM

Did standard Diane:

6:49...far from PR of 5:15, the Holiday did not treat me well!

Comment #87 - Posted by: GleichSTL m/34/174/5'10" at November 28, 2011 2:18 PM

28/m/5'11"/185to190
As rx'd
21:32

Walks were terrible. Couple of feet at a time! Got a few good small runs.

Comment #88 - Posted by: justaman - liberty, sc at November 28, 2011 2:33 PM

Couldn't get the walks in so subbed the same number of reps in handstand pushups. Also lowered the Deadlifts to 155#.

3:47

Comment #89 - Posted by: Zach at November 28, 2011 2:39 PM

Scaled heavily.
DL: 185lb
WW: subbed wall-walks 1-per metre for HS walk.
21-15-9, 8:57.

Comment #90 - Posted by: Harpo m/44/5'7"/145 at November 28, 2011 2:54 PM

21-15-9 on 225# DL + Smith-bar HSPU = 7:42

w/u - 30sec Samson; 10x knuckle-release pushup, scapula pushup, situps, be, dips, spider-lunge; 30 single unders; 7x Smith-bar HSPU; 135#, 185# DL x 5; 500m row (255w avg - 36 cal - 1:51 time)

c/d - 40 single unders; 2 x 1-minute squat-holds; 1/2 mile jog with dog

---------------

Pleased with effort after 3 hours in dentist's chair this AM (parents, don't give your kids sugar ;)

Would be interesting to work the progrssions in the Dusty Hyland video to see if I could get a handstand walk.

Clearer and clearer I'm working on a right shoulder rotator cuff issue. In some positions, Smith-bar HSPU wasn't happening b/c of this. Time to visit chiro and keep KStar-mobilizing...

Comment #91 - Posted by: matt h 50 179# 1mar11 at November 28, 2011 3:24 PM

11:14 rx'd

Comment #92 - Posted by: Connor sharpe (age 16) at November 28, 2011 3:37 PM

rsl: 195# DL, sub assisted HSPU 21, 15, 9 for walks, 9:24

Comment #93 - Posted by: Russ at November 28, 2011 3:47 PM

M/23/6'2"/200

12:12

Thanks to the guys in Afghanistan. You dudes are badass! Had trouble with deadlifts. Got weak legs.

Comment #94 - Posted by: Ryan McCarthy at November 28, 2011 4:14 PM

2 Mile run
14:44
Then
21-15-9
95# Cleans
PushUps
5:19
Then
50 Sits
Good Workout

Comment #95 - Posted by: dyagg at November 28, 2011 4:23 PM

5:16 70kg/holds off the box

Comment #96 - Posted by: LiiT 38/m/6'1"/200lbs at November 28, 2011 4:30 PM

5:30
deads unbroken, easy
uneven floor for walking on hands, not so much

Comment #97 - Posted by: Troy at November 28, 2011 4:57 PM

7:22 As Rx

Fun Stuff! My first handstand walks. Got a TON of time to make up there!

Comment #98 - Posted by: Brandin at November 28, 2011 4:58 PM

Level 1 was more than I ever expected! Thanks to the team and CrossFit Charlotte!

Comment #99 - Posted by: Scott G at November 28, 2011 5:18 PM

7:20 rx'd. Deeds were nice and smoothe but the handstand walks were shaky. Fun wod. Need to practice the handstand walks.

Comment #100 - Posted by: Kurt M/38/190lb. at November 28, 2011 5:30 PM

F/29/130
4:33
115 lb. Deadlift

Comment #101 - Posted by: Erin B. at November 28, 2011 5:30 PM

21-15-9
225 Deadlifts and HSPU
7:58
5100 ft elevation

Comment #102 - Posted by: aaron (M/5'8''/26/180) at November 28, 2011 5:30 PM

Assisted HSPU
225lb DL

21-15-9 = 19 minutes

Comment #103 - Posted by: Scooter at November 28, 2011 5:37 PM

9-9-9 handstand p/u
Rx deadlift
18:53

Comment #104 - Posted by: ryman at November 28, 2011 5:41 PM

F/27/115#
4:52
95# DL
HSW 21m, 15m, 9m

Comment #105 - Posted by: Kdalton at November 28, 2011 5:44 PM

Top notch seminar staff, level 1 at CrossFit Charlotte. Learn and grow as a community. It was a great experience, I'll never forget it.

Comment #106 - Posted by: boomer at November 28, 2011 5:49 PM

Deadlift as Rx'd
hspu's 21/15/9

7:20

Comment #107 - Posted by: Jacob Hayes at November 28, 2011 6:24 PM

Scaled it - 12:58 21-15-9 #225 Dead Lift
Hand Stand Holds - 42 sec, 30 sec, 18 sec
....just getting back into crossfit. Workout felt great.

Comment #108 - Posted by: STMVL at November 28, 2011 6:35 PM

m/21/5'8/160

225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters

Time: 2:57

Comment #109 - Posted by: Drewpy at November 28, 2011 6:45 PM

M/33/5'9"/150

As rx'd. Handstand walks were really slow. Didn't manage more than 0.5 m at a time.

15:50

Comment #110 - Posted by: Antun Karlovac at November 28, 2011 7:21 PM

DL 185 for 10 reps (21)
175 for 11 reps (21)
165 for 15/9
Bear crawls for double the distance

7:21

CrossFit Charlotte - Thank you to incredible instructors. Well organized, inspiring, fun and engaging!

Comment #111 - Posted by: Elise F/24/138 at November 28, 2011 7:22 PM

6:59

Jessica - 7:26 (155lb.)

Comment #112 - Posted by: B. Rhaly at November 28, 2011 7:25 PM

Just wanted to say the Level I trainer cert at Crossfit Virtuosity was great! All the instructors were awesome and the seminar was very well run.

Comment #113 - Posted by: John Beneduce at November 28, 2011 7:28 PM

Did normal Diane, didn't have room to do Hand Stand walks. First time out with this lady, she's a burner.
m/22/218
7:24

Sarah (kid sis)
f/16/133
8:21 subbed (95lb dead lifts and chair based HSPU)

Comment #114 - Posted by: mike h at November 28, 2011 7:41 PM

205 lb DL
70-50-30 second wall-assisted handstand hold

14:30

Comment #115 - Posted by: rawhide at November 28, 2011 8:26 PM

Sub bear crawl for handstand walks until able to perform the movement.

Comment #116 - Posted by: Elliott Harding at November 28, 2011 10:22 PM

Thanks for having us South Africa.

Boz that video is so legit.

Famous from the internet!!!

Comment #117 - Posted by: Brett Ff at November 28, 2011 11:51 PM

F/40/5'2"/128#

5:14 As Rx.

Deadlifts all unbroken (155#)...Handstand Walks-can make up a lot more time there. Fun workout!

Comment #118 - Posted by: Cheryl Brost at November 28, 2011 11:57 PM

Awesome and inspiring CF L1 Cert this weekend at CrossFit Singapore! Thanks to the Boz, Trace and Doug for being patient with all our questions! There were so many questions but they all still took the time to address all our queries.

I've been studying the manuals and journal articles to no end these past weeks, but hearing Adrian Bozman's explanations gave me a much more comprehensive understanding of the concepts behind CrossFit.

The honesty, depth, and clarity of the instruction is just top notch and I think would be difficult to find in such abundance in any other fitness organization.

Thank you also to Coach Kevin Lim for hosting the seminar! CF Singapore is instrumental in spreading and elevating the level of CrossFit here in South East Asia.

See you down the trail!

Comment #119 - Posted by: RJ Garcia (CrossFit Manila) at November 29, 2011 12:47 AM

sub'd HSPU for walk
11:41

Comment #120 - Posted by: TomO/45/M/200 at November 29, 2011 1:48 AM

F/41/5'6"/145

125# DL
45, 30 and 20 sec handstand holds

7:03

Comment #121 - Posted by: mom to five at November 29, 2011 5:46 AM

M/40/190/5-10

Hang power snatch 3-3-3-3-3 reps
115-125-135-145f-135-135..did 6 rnds...

Then did 21-15-9
DL 225 and Handstand walk X meters...

Splits were
15-6 dl= 1.07, h walk = 1.38
10-5 dl= 1.55, h walk = 1.08
5-4 dl= 0.53, h walk 0.25.
total= 7.08.

Lost a little time waiting for the bar, but not a big deal.
HStand walks were three steps then half twist down.

Comment #122 - Posted by: Matt A at November 29, 2011 6:11 AM

135 DL
3 handstand crawls on wall=21ft
11.45

Comment #123 - Posted by: footdoc at November 29, 2011 6:20 AM

Subbed Helen

5:39 as Rx'd

Comment #124 - Posted by: Nick at November 29, 2011 8:51 AM

I meant sub Diane
5:39 as Rx'd

Comment #125 - Posted by: Nick at November 29, 2011 8:55 AM

Sub Diane
5:39 as Rx'd

Comment #126 - Posted by: Nick at November 29, 2011 8:56 AM

LOVED IT, thank you CF Santa Clara, and thank you coaches!

Comment #127 - Posted by: Zach at November 29, 2011 9:19 AM

sub diane

6.04

Comment #128 - Posted by: controlfreak at November 29, 2011 10:52 AM

185# dl
hspu, with feet on a smith bar

8:57

Comment #129 - Posted by: Kevin C.(M/52/5'11"/172) at November 29, 2011 11:51 AM

6:43 w/scaled weights

Comment #130 - Posted by: Brad R M/31/6'4"/205 at November 29, 2011 12:02 PM

20' for all hand walks

14:28

Comment #131 - Posted by: ferb44 181# at November 29, 2011 12:19 PM

As rx'd, 6:36.

DLs felt good, unbroken. Handstand walking could have gone better. Think I could go sub-5 with a little more focus.

Comment #132 - Posted by: Mel 38/m/5'10"/175 at November 29, 2011 12:21 PM

I subbed dips for the handstand walk.

6:16

Comment #133 - Posted by: Matt Johnson (m/31/6'3"/215) at November 29, 2011 1:01 PM

3:31 @ crossfit snohomish
2 turn around points for 21m
1 turn around point for 15m

Comment #134 - Posted by: JDisch at November 29, 2011 2:11 PM

m/40/76/205

Scaled and subbed for first week back in a month. DLs at 185#, 21-15-9 HSPU.

8:15

Comment #135 - Posted by: Chas at November 29, 2011 2:59 PM

Did actual Diane since I definitely cannot handstand walk yet. And I actually did it as rx'd!!!!!! (even though it took me longer)

HSPUs were definitely the limiting factor by far...

22:09

Comment #136 - Posted by: Saam at November 29, 2011 4:48 PM

10:19

Comment #137 - Posted by: Pacers at November 29, 2011 5:07 PM

6:01 Rx'd

* Deadlifts broken too much (15/6, 10/5, 9)
* Handstand walks weren't great...

Comment #138 - Posted by: MarcusG 30 5'9" 155 at November 29, 2011 5:30 PM

12:55
subbed regular hand stand pushups for walking handstands(21, 15, 9)

Comment #139 - Posted by: Stuart at November 29, 2011 6:10 PM

m/43/195/5'11"

row 1k

177 pound Deadlift, 21 reps
Wall Handstand 21 seconds
177 pound Deadlift, 15 reps
Wall Handstand 15 seconds
177 pound Deadlift, 9 reps
Wall Handstand 9 seconds
6:00

Comment #140 - Posted by: slowweak at November 29, 2011 6:51 PM

Forgot to start the timer! DLs were straight sets; no breaks. HSWs were very tiring and time consuming.

Comment #141 - Posted by: Xman at November 29, 2011 7:02 PM

We substituted handstand pushups for the handstand wall

15:02

Comment #142 - Posted by: Nick Ciolino at November 29, 2011 7:24 PM

We substituted handstand pushups for the handstand walks...

15:02

Comment #143 - Posted by: Nick Ciolino at November 29, 2011 7:26 PM

5:52

Comment #144 - Posted by: Tweeter1101 at November 29, 2011 7:39 PM

time: 9:58, used a footholder aka. girlfriend

Comment #145 - Posted by: jason at November 29, 2011 8:17 PM

10:41 as RX'ed.

Comment #146 - Posted by: Alan H. in Kabul at November 29, 2011 9:00 PM

A huge thank you to Chris, Nadia, E.C., and Kurtis at this past weekends CPC! Awesome critiques and motivation to continue to grow as a coach and keep spreadin the good word of CrossFit.

This course was far more than I expected and would highly reccomend it to anyone who wants to take their coaching to the next level.

Comment #147 - Posted by: Lindsay at November 29, 2011 9:34 PM

Just getting back into it, so I took it easy on the DL's. Also, sub'd HS walks for HSPU's against a wall.

21-15-9
185# DL
HSPU

Forgot to stop my watch... Between 12:00 and 13:00

Comment #148 - Posted by: DanEOD at November 29, 2011 11:22 PM

Great level 1 cert. @rebel crossfit SA.. Awesome experience, Thanx to Jami, Brett, Chris and Julian.

Comment #149 - Posted by: Ryno at November 30, 2011 4:55 AM

95 # deadlifts
worked on handstands, not much "walking" yet
about 13:00

Comment #150 - Posted by: Rusty at November 30, 2011 5:53 AM

10:19

scaled to
205# dl
63-45-27 wall waks

have not deadlifted in awhile.

Comment #151 - Posted by: robS at November 30, 2011 6:23 AM

21 dl 225#
7 wall-walks
15 dl
5 wall-walks
9 dl
3 wall-walks

14:30

Comment #152 - Posted by: JFA at November 30, 2011 8:04 AM

185# DLs. Sub'd hanstand PUs for handstand walks

11:00

Comment #153 - Posted by: Abhi at November 30, 2011 8:51 AM

100 lb dl
8:20

Comment #154 - Posted by: Jason O'Dell at November 30, 2011 9:28 AM

M/35/5'4"/145lbs
As RX'd 7:04

Comment #155 - Posted by: Matt Burritt at November 30, 2011 4:03 PM

subbed
225# d lift x 21
10 hspu
225# d lift x 15
10 hspu
225# d lift x 9
10 hspu

5:45

Comment #156 - Posted by: bmiller 5'9" 244# 33 at November 30, 2011 4:31 PM

Jeff @ 2.0
3:39

Comment #157 - Posted by: Jeff & Charity Vale @ CF Snohomish at November 30, 2011 4:54 PM

Cant walk on hands yet. Did diane and PR'd at 10:30

Comment #158 - Posted by: rob hole at November 30, 2011 6:33 PM

100kg DL (222#)
HSPU instead of HS walk (last 5 for each set subbed for legs on bench HSPU :( )
21-15-9
11:48

Comment #159 - Posted by: Daniel at December 1, 2011 10:25 AM

11:38 for hspu & 205lb dl. 1k row wu 4:09.

Comment #160 - Posted by: kevin o at December 1, 2011 4:44 PM

7.33 as Rx'd

22/m/5'11"/169

Comment #161 - Posted by: Logan S at December 1, 2011 5:09 PM

Did a uscrossfit.com wod

Amrap in 16 minutes

3 deadliftt 185
4 tgu 35 lb kb
5 ttb
20 double unders

6 rds.

Comment #162 - Posted by: al deezy at December 1, 2011 5:17 PM

Skipped WOD on the day of, went and tried out Crossfit Inferno instead. Had a kick butt workout...

3RFT
1 min Pullups
1 min Burpees
1 min KB Swings (45lb)

Scored Tabata style with no rest, got 15/13/23. Was on pace for 18/16/23 but lost it in the last round. Then did

"The Bear Complex"
5 rounds of:
7 cycles of Power clean->front squat->push press->back squat->push press.

65-95-105-115-135

Touch + go on first 2-3 rounds, last couple had a tiny rest before each power clean. Rested between each round.

Made up "Diane" the following day, 7:30 as Rx. Tired, sore. 41 seconds off my PR.

Comment #163 - Posted by: Sheldon N (M/34/6'/183) at December 1, 2011 5:23 PM

Subbed 20 min AMRAP: 5 hr pushups, 10 anchored situps, 15 squats- 20 rds

Comment #164 - Posted by: thinlizzie at December 1, 2011 5:29 PM

Squat 5-3-1

255-290-325

Little tired after 10 k yesterday

WOD
21-15-9
DL
11m HS walk each round

11:13

Comment #165 - Posted by: JoeR at December 2, 2011 3:56 AM

21-15-9 115#dl and hspu
4:00
F/33/124/5'1"

Comment #166 - Posted by: Pgily at December 2, 2011 7:36 AM

Can't Handstand walk, so practiced handstands, trying to keep toes off wall as much as possible

Comment #167 - Posted by: fathertyme M/33/6'/170 at December 2, 2011 9:09 AM

10:15

Comment #168 - Posted by: mslo25 m/31/5'10"/160 at December 3, 2011 6:38 AM

As rx'd

10:33

Comment #169 - Posted by: Bells at December 3, 2011 8:57 AM

7:51

Comment #170 - Posted by: Mik at December 4, 2011 2:41 AM

8:59

Comment #171 - Posted by: preacherman at December 5, 2011 6:15 AM

Rx'd. 2:37 on video

Comment #172 - Posted by: Chris B. at December 5, 2011 6:50 AM

12/05/2011

First set did 9m of wall walk and then did six wall climbs. For sets 2 and 3 did 15 and 9 wall climbs.

17:20

Comment #173 - Posted by: TommyKrackCorn at December 6, 2011 11:49 AM

9:14 rx'd

Comment #174 - Posted by: MikeyPaul - M/30/5'8"/170 at December 7, 2011 6:32 PM

sub hspu. 5:37

Comment #175 - Posted by: ecp2 at December 7, 2011 8:10 PM

21 Deadlifts
30 shoulder touches
15 deadlifts
20 shoulder touches
9 deadlifts
10 shoulder touches

W=wall
F=floor
B=Box
P=Pike
HSW=handstand walk

RK 100lbs 5:22
C.Powers 5:13 95 w
Jackie 5:37 85 w
Marian 6:23 75 hsw
Monica 2:50 75 f
Ducky 3:35 95 w
Show 3:51 135 38" - p
Mikey 4:21 135 w
Anita 3:33 135 w
Chelsea 3:01 75 f
Marianne 3:39 95 f (decrease deadlift weight)
SCL'B 3:20 135 w
Nate 3:08 115 w
Brian W 3:10 115 w
Anthony 3:22 75 w
Quinn 3:47 75 w
Brendan 2:45 95 w
Alex W. 2:35 135 w
Sydni 3:55 135 w
Ryan r 3:53 225 w
Murley 3:21 145 w
Reggie 4:08 75 w
Allison 2:29 8kg w
Ray 3:39 20kg 15" - b
Gabe 2:42 95 w
Kaylan 3:33 75 w
Amanda 2:50 35 w
aaron A 6:15 8kg 15" - b
Alyssa 3:15 24kg w (right arm only)
Mrs Wonsil 3:43 75 w
S.Carey 4:26 165 w
Angie 2:59 8kg 15" - b
Mrs Pip 3:12 85 w
Mrs Carey 3:38 85 w
Hannah 3:39 45 w
Mary 2:55 75 w
Lisa 3:49 85 15" - b
Meghan 3:37 95 w
Lynn 4:38 115 w

in-season (15-10-5)
Chris 7:25 225 hsw
Emma 1:49 135 w
Pip 3:18 225 w
frankie 2:00 50 w
Alexis DNF (pictures - did 15-20-10 in 2:30ish)

Comment #176 - Posted by: BFCC at December 8, 2011 8:13 AM

age 22 bw 170

7:25
scaled deadlifts to 15-10-5
handstand walks were across weight room

Comment #177 - Posted by: Chris S at December 8, 2011 8:24 AM

subbed 95 lbs. push press for handstand walk

10:56

Comment #178 - Posted by: Manchild at December 8, 2011 4:27 PM

sub'd ankle assisted hspu for hswalks
205# DL

9:30

Comment #179 - Posted by: Brian R M / 49/ 6'2"/ 184 at December 10, 2011 8:51 PM

m/38/5'9/178
CFWU-3. From home. Superman. DU.
11:26
Kristin held feet. Disapp w/HSW until last set. Kristin got her feet position better when spotting me.

Comment #180 - Posted by: jrm at December 11, 2011 6:33 PM

7.31. 155# and handstands, not meters.

Comment #181 - Posted by: JonNYC - 43/M/170/5'11" xfit since 6/08 at December 12, 2011 6:37 AM

7:11 assisted handstand walk

Comment #182 - Posted by: gb 44/m/71"/185# at December 12, 2011 4:52 PM

as rx'd:
9:07

Comment #183 - Posted by: Kevin: M/190/6'/40 at December 13, 2011 2:52 PM

as Rx'd: 13:49 - 1st time doing Handstand walk

Comment #184 - Posted by: Dennis M/28/6'0/185 at December 14, 2011 4:05 PM

9:00, yards on handwalking, got an asthma attack otherwise would have been sub 8:00. It seems so frustratingly unpredictable sometimes.

Comment #185 - Posted by: Jeff Chalfant- 31/5'10"/165 at December 17, 2011 2:17 PM

225 pound Deadlift, 21 reps
Shoulder Press w/ 50 lb dumbbells, 21 reps
225 pound Deadlift, 15 reps
Shoulder Press w/ 50 lb dumbbells, 15 reps
225 pound Deadlift, 9 reps
Shoulder Press w/ 50 lb dumbbells, 9 reps

5:02

Alternated motion with each arm on the shoulder presses to make it more like walking on hands. Nice quick WOD!!

M/26/5'11''/195

Comment #186 - Posted by: Kent at December 17, 2011 3:05 PM

7:15

Shoulder touches instead of handstand walks.

Comment #187 - Posted by: SF at December 18, 2011 6:33 AM

9:19 29.12.11 as rx'd

Comment #188 - Posted by: zenoperegrinus at December 28, 2011 1:19 PM

m/33/5'8"/170lb

did handstand shoulder touches as sub for handstand walk

3:22

Comment #189 - Posted by: Adam Hamm at January 10, 2012 2:13 PM

CFWUx2
45x5, 135x5, 205x5
16:05
100kg DLs

Comment #190 - Posted by: Doug at May 25, 2012 12:50 PM

9:02. Deadlifts rx'd. 21-15 of handstand walk were handstands, lifting right hand off the ground and then left hand off the ground = 1 m. 9 of handstand walk was 9 hspus.

Comment #191 - Posted by: J.Wood at September 28, 2012 1:31 AM

WOD SCALA

6:47
subed Handstand walks with feet on box hand walk arounds....oddness

Comment #192 - Posted by: GiAirMo at October 20, 2013 7:53 PM

M/38/178/80Kg.
Rx'd

12' 38"
impiego ancora troppo tempo per camminare sulle mani... uff ma migliorerò !!!

Comment #193 - Posted by: Cristian Rollo at October 23, 2013 1:23 PM
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