January 9, 2012

Monday 120109

Rest Day


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CrossFit Level 1 Certificate Courses: CrossFit Reebok Loreto, CrossFit STHLM, CrossFit Morristown, CrossFit Oahu, CrossFit 714, CrossFit King of Prussia.
CrossFit Coach's Prep Courses: CrossFit Effects, Trident CrossFit VA.

"Franks Strength: Part 2" with Ben Franks and Owen Franks, CrossFit Journal preview video [wmv] [mov]

Announcing the 2012 CrossFit Tour - video [wmv] [mov] [HD mov]

Wolfgang Amadeus Mozart, Flute Concerto No. 2 Mvmt 1, Mvmt 2, Mvmt 3.

Robert Louis Stevenson - Winter-Time.

Watch "The Talent Code" Nightline review.

Post thoughts to comments.

Posted by Pukie at January 9, 2012 5:00 PM

Thank goodness, I'm dieing from these last three days.

Comment #1 - Posted by: JTJ M/27/170lbs at January 8, 2012 5:06 PM

Level 1 cert at Crossfit Morristown this weekend was a really awesome experience. Thanks to all the Coaches for really putting in the effort for an all around amazing event.

Comment #2 - Posted by: marc mess at January 8, 2012 5:11 PM

Congrats level 1 participants. Can't wait till my level 1 in Feb.

Comment #3 - Posted by: James at January 8, 2012 5:14 PM


Comment #4 - Posted by: Joe at January 8, 2012 5:32 PM

Plenty of bingo recently. Rest Day all around. See you tomorrow.

Comment #5 - Posted by: bingo at January 8, 2012 5:46 PM

Hey y'all, I'm training to take the APFT soon so I can apply for OCS for the US Army after I'm done with college. I hate rest days because even if they're good for my body, I feel like I'm looking out to the rest of the world on a day to better myself physically. What would some of y'all who know a thing or two about fitness and the body suggest for a workout I could do that would maybe still let my body recuperate in the ways it wants to?

Swimming? Bike? To hell with resting/sleep when you die? Thank y'all in advance!

Comment #6 - Posted by: Nate at January 8, 2012 5:52 PM

Un gusto tenerlos acá en México. Gracias por todo y espermos tenerlos de regreso muy pronto. In WOD we trust.

Comment #7 - Posted by: Jcpm reloaded at January 8, 2012 6:00 PM

Nate - study, do homework, work your brain...

Comment #8 - Posted by: krautt at January 8, 2012 6:10 PM

Thanks Crossfit 714 hosts and instructors! What a fun weekend! Such a positive experience!

Comment #9 - Posted by: Jessica I at January 8, 2012 6:47 PM

"The Talent Code."

Supreme talent is not born, it’s made. Nothing still equals nothing. Work hard, reap the rewards. Oh wait, I forgot about O’s popular liberal ideology, “Work hard, others are in need of your income.”

Comment #10 - Posted by: Gar at January 8, 2012 7:10 PM

Hola, saludos desde la Ciudad de México, el curso me dio muchas cosas nuevas y reforzó otras más, gracias a los entrenadores por su gran apoyo y paciencia. ok ok ok ok

Comment #11 - Posted by: Hugo Arroyo at January 8, 2012 7:23 PM

Thanks Nicole(Most beautiful trainer EVER),James(The BEAST),Russell(The STASH) and all of the Coaches at Crossfit King of Prussia you guys are the best and the weekend was a blast and full of easily understandable movements thanks to your progressions...I hope to someday see you all again if not I can always look forward to seeing James's team on ESPN(hopefully) taking first in the team games.

Comment #12 - Posted by: Brandon at January 8, 2012 7:31 PM


Good question and I feel the same way...try stretching a lot, and also check out www.mobilitywod.com if you haven't yet. Don't be like me and over train and end up with painful muscle spasms that leave you out for a few weeks!

Comment #13 - Posted by: Chris at January 8, 2012 7:45 PM

The training staff that came to Oahu was phenomenal! A heartfelt thank you to Kurtis, Todd, Kimo, Zach, Nadie and Miranda. Their instruction was of the highest quality, and their hearts were sincere. Special love also goes out to Sevan and Hailey as well! I really enjoyed myself.

Comment #14 - Posted by: Yuri at January 8, 2012 8:55 PM

Coaches prep course at CF Effects in Sydney was awesome, Doug, lily and Danny were amazing coaches, taught me heaps. Was an honor to have them at the seminar. Thanks to Mick Shaw for hosting the course, appreciate everything.

Thanks doug,lily and Danny

Hopefully come over to Brissy and train with you guys real soon!

Comment #15 - Posted by: Grant at January 8, 2012 8:58 PM

Thank you so much for to the coaches that came out to CrossFit Oahu for the level 1 trainers course!! I had such an amazing time and it is an experience I will never forgot for sure!! I was so insanely nervous and apprehensive waiting for the course to come thinking that it was going to be hard to remember the information and that I was going to feel totally uncomfortable. But Kurtis, Todd, Nadia, Zach, Miranda and Kimo were all WONDERFUL and made it such a laid back, easy going friendly environment! I couldn't have asked for better coaches!! If I am ever in any of your neighborhoods I will be stopping in for a visit and maybe a WOD in your box :)

Comment #16 - Posted by: Danielle Austin at January 8, 2012 9:32 PM

Watching the 2 workout links makes me wish today wasnt a rest day. Cant get enough crossfit!

Comment #17 - Posted by: Dwayne at January 8, 2012 9:44 PM

Definetly not a rest day. Today is my 30th birthday, and to celebrate that I´m going to do 30 reps of everything I can image. Should be interesting workout! =)

Comment #18 - Posted by: Kim at January 8, 2012 9:49 PM


Comment #19 - Posted by: OSIRIS at January 8, 2012 10:06 PM

Kurtis, Todd, Kimo, Nadia, Zach and Miranda thanks so much for a great time!!!! Learned so much and had wwwwwaaayyyyy more fun than I thought!! Great hanging out with you guys and hope to see you guys again! Aloha!!

Comment #20 - Posted by: Jamo at January 8, 2012 10:35 PM

This rest day is more than needed!

Working out outside in the garden and on the playgrounds around town in the winter is like beeing Six years again! Like playing outisde in the mud for adults!

Comment #21 - Posted by: Nils at January 8, 2012 10:45 PM

Level One 'seminar' at CrossFit Oahu with a GREAT Coaching staff! Kurtis, Todd, Miranda, Zach, Nadia and Kimo, thank you for your time and all the wisdom and knowledge you poured into us all weekend. it was well worth the investment. I look forward to passing on all I learned from each trainer with just as much passion as they have. Aloha :)

Comment #22 - Posted by: Adam at January 8, 2012 10:47 PM

Face slap and thanks to Karl, Jami, Mads, Steve, Oliver, Einar, Anu and everybody else who made the Level 1 in Stockholm a great experience.

Comment #23 - Posted by: Johan at January 8, 2012 10:47 PM

Great level 1 course at Oahu!

Comment #24 - Posted by: Matt griffin at January 8, 2012 11:41 PM

Amazing Level 1 Cert in Hawaii. Kurtis,Todd,Kimo, Nadia, Miranda, Sevan, Hailey n Zach were awesome. Lots of fun n learned a ton. Mahalos to Crossfit Oahu for being gracious hosts.

Comment #25 - Posted by: Kelii at January 8, 2012 11:54 PM

Thank you CrossFit STHLM (Stockholm, Sweden) and the international Level 1 Seminar crew/leaders from UK, Finland, Sweden, Denmark, Norway. It was a real pleasure to spend two long days with you and the 60+ athletes among which we were lucky to have some of the best in the Nordic countries.

Comment #26 - Posted by: HarryH at January 9, 2012 12:20 AM

CF-L1 Stockholm was awesome! Thanks to the competent and positive staff making the course interesting, profitable and fun, all att the same time. And thanks to all the athletes contributing to the great atmosphere during the two days!

Epic experience!

Comment #27 - Posted by: Alexander G. at January 9, 2012 12:58 AM

CFL1 @crossfit KOP was an amazing experience. Big thank you to Aimee Lyons for hosting it and having "Mom" cook, your family was awesome. Big thank you to Russell (keep the stache), Aimee, Nicole & Denise (Beautiful Ladies), Rob (sexy voice), and James (Beastmode all day). These trainers could have gone on for days about everything and they somehow condensed it into the "meat and veggies" of crossfit. Been an educator for 6 years and the delivery of the material was perfect. Thank you to everyone who taught and participated in the level 1 seminar.

Comment #28 - Posted by: Justin Z at January 9, 2012 4:57 AM

@Nate #6 - After just four months of CF (and with an upper respitory infection), I maxed the APFT for my age group with my best APFT in 8 years. CF will get you there if you use the rest days.

Since you know the test, you can add in some more specificity to your WODs or add a quick pushup/situp improvement at the back end of your WODs. For example, make sure that you have 400m or 800m runs as an element to your WODs 1-2 times a week in the weeks preceding the APFT. For PU/SU improvement, do either Tabata intervals for PU and SU or a 30 seconds work / 30 seconds rest interval for three rounds for each exercise. Lastly, do a mock test a month out and another one two weeks out so you get a feel for your performance and can properly pace yourself.

Comment #29 - Posted by: Shek at January 9, 2012 5:34 AM

I just want to say thank you to crossfit for getting me extremely fit for my upcoming rugby season. I was worried that during my break I would lose all of my fitness, but instead I am entering training camp feeling more fit than I have in my life, only after 3 weeks of crossfit. While I will be taking this week off due to two-a-day practices, I can't wait to get back into crossfit next week. I have never looked forward to working out until now, and I am recommending crossfit to all of my friends and families. This is definitely something I see myself doing for years to come. I also want to thank bingo and all of the vets for their helpful comments and musings. Enjoy your rest day and good luck with this week's workouts everyone!

Comment #30 - Posted by: Jacob F at January 9, 2012 5:57 AM

Big thanks to CrossFit King of Prussia and the cert staff! Russell, James, Nicole, Denise, Aimee, and Rob, you guys were great! It was an amazing weekend and I'm a little sad that it is over. I have an even greater respect for CF than I did before. The amount of info was at times overwhelming, but extremely helpful. Thanks again! Oh, and Russell...keep the stash!!!

Comment #31 - Posted by: Alex at January 9, 2012 6:14 AM

Level 1 cert at CrossFit714 was fantastic. Couldn't ask for a better group of instructors. Tons of info, great lectures and demos. I learned so much. Can't wait to get started. Thanks to CF 714 for the great taco dinner.

Comment #32 - Posted by: B at January 9, 2012 6:40 AM

Alex @ #26 pretty much nailed everything I planned on writing. The seminar at King of Prussia was a blast and the facility was top notch. Thanks of course goes out to Russell, James, Nicole, Denise, Aimee and Rob. I would also like to thank Coach Glassman, Crossfit HQ and the entire CF community for creating and making the crossfit program what it is. It has been transformational in every aspect of my fitness, whether physical or psychological. I am definitely a better person since starting Crossfit.

Comment #33 - Posted by: Daniel Murdock m/39/74"/205# CF start-date 2/10/11 at January 9, 2012 6:41 AM

CrossFit King of Prussia Level 1 class was amazing!!! Excellent format, use of time, and interaction with students.

Classmates...ROCK STARS!

Thank you, Russell, James, Rob, Denise, Nicole, and especially our host Amy for a fantastic weekend!

Comment #34 - Posted by: Jordann Smith at January 9, 2012 6:52 AM

My friend has shoulder issues due to a rotator cuff injury she had awhile back that she never had surgery for. I've gotten her involved in doing crossfit with me, but she is hesitant to do pull ups. Is there anything she can substitute for pull ups?

Comment #35 - Posted by: Corral at January 9, 2012 6:56 AM

Level 1 cert at CrossFit KoP was excellent. Tons of great information in a fun and interesting way. The trainers all did an incredible job and could not be any more friendly. Congrats to everyone!

Comment #36 - Posted by: Maura at January 9, 2012 7:05 AM

I had an amazing time this weekend at the Level 1 in Morristown. Great coaches that did a phenomenal job.

Comment #37 - Posted by: Marat Shikhris at January 9, 2012 7:16 AM

Corral @27,

Don't sub for PU, simply start w/deadhang PU before doing any kips. I have an AC separation from an old football injury in my left shoulder, and an anterior rotator cuff tear in my right from bench press. I do all types of PU including all 3 types of kips.

Comment #38 - Posted by: bingo at January 9, 2012 7:28 AM

Una magnifica experiencia en Crossfit Loreto.. Gracias por brindarnos la gran oportunidad de realizar certificaciones en Mexico!!! Esperamos que recorran muchos lugares en la Mexico... saludos desde el PARAISO.. PUERTO VALLARTA JALISCO..


Comment #39 - Posted by: Omar Conde at January 9, 2012 9:14 AM

This was amazing weekend at CFKOP. Thanks to Russell,James,Rob,Aimee,Denise,and Nicole!!!

Comment #40 - Posted by: josh c at January 9, 2012 9:17 AM

El L1 en México estuvo muy padre, muchas gracias! In WOD we Trust

Comment #41 - Posted by: Ricardo at January 9, 2012 10:00 AM

Made up yesterday's pull-up ladder this morning. Results posted there.

Comment #42 - Posted by: Kevin C.(M/52/5'11"/172) at January 9, 2012 10:10 AM

I have to apologize to my CFL1 trainer and host @ CrossFit King Of Prussia for spelling her name wrong, sorry AIMEE :(

Comment #43 - Posted by: Jordann Smith at January 9, 2012 10:17 AM

back was killing me so rested yesterday. caught up today: 11 minutes 6 pull ups. did it on a doorway bar, so couldnt get a good kip

Comment #44 - Posted by: jack wallace at January 9, 2012 10:21 AM

Rested yesterday. Caught up on death by pullups today.

11 rounds + 8 pullups.

Been CrossFitting since October 08 and am fitter and stronger now than I've ever been in my life, after 27 years of training!

Thankyou CrossFit and thankyou community for everything.

Big shout out to Bingo for his noob posts. I must admit to getting annoyed with people who don't read any of the info on the main page and just ask on the comments, so I stopped reading comments and posting but since January 1st I've read everyday and am enthused again.
Nice one Bingo!!


Comment #45 - Posted by: Stevo - CFWorcestershire M/43/6'3"/183lbs at January 9, 2012 10:49 AM

Today's WOD was:
10 rounds for time:
10 dead lift @ 135 lb
10 pushups

Rx @ 16:38

Comment #46 - Posted by: Doug at January 9, 2012 12:25 PM

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Comment #47 - Posted by: Michael at January 9, 2012 12:30 PM

Great time at CF Morristown this weekend, very informative, looking forward to using all of the tools to sharpen my skills. THANKS

Comment #48 - Posted by: Mike H at January 9, 2012 12:46 PM

Made up Kelly today.

5 rnds:
Run 400
30 box jumps *subbed box step-ups 20"
30 wall ball 5kg ball to 9'

I ran outside....in January...in Wisconsin!!

Comment #49 - Posted by: Carole (F/53/5'6"/138) at January 9, 2012 12:57 PM


10 rds. for time 135lb deadlift x 15 reps / 15 push ups


I seriously felt like I wanted to quit after the 4th round. Physically, I feel terrible, but, I'm glad I finished.

Comment #50 - Posted by: Jase H at January 9, 2012 2:34 PM

Why are they not coming to Canada for the Crossfit tour?

Comment #51 - Posted by: El at January 9, 2012 4:10 PM

The same reason they're not going to Poland.

Comment #52 - Posted by: bingo at January 9, 2012 4:28 PM

Hola ,es un gusto estar en contacto otra vez con ustedes fue un gusto a ver tomado el curso de level 1 con:Pat,Maggi ,Jeeny,y los traductores Carlos y Pavel fue practico ameno entendible muy muy muy bueno les agradezco todo lo que nos enseñaron . Gracias espero su respuesta.

Comment #53 - Posted by: Lizbeth Contreras at January 9, 2012 6:07 PM

25 / M / 5'9" 137lbs

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

scaled to

Seven rounds of
45lb dumbbells deadlfits x10
push-ups x10


Comment #54 - Posted by: BC at January 9, 2012 7:33 PM

Thank you Crossfit Oahu for hosting and for all of the HQ staff that came down and shared their knowledge, insight and love for crossfit with us this weekend! It was a blast!!! MAHALO!

Comment #55 - Posted by: Tiffany at January 9, 2012 7:43 PM

The KOP Level 1 course was fantastic! All of the trainers; Russell, Denise, James, Nicole and Rob, gave great lectures and encouraging instruction during the breakout sessions. Thanks for all the one-on-one coaching! The facilities were perfect – Thanks Aimee and mom&dad! The students were so motivating to each other! Just another thing that makes CrossFit great – all the positive energy!

Comment #56 - Posted by: Geoff at January 10, 2012 5:44 AM

Excelente Curso en Mexico. La gente aprendio mucho, y la ola de CrossFit en Mexico se viene enorme. Felicidades a todos los participantes. Y muchas gracias a Pat, Maggie y Jenn por la Clinica. Y por supuesto a Carlos por todo el apoyo.

Comment #57 - Posted by: Pavel Saenz at January 10, 2012 7:41 AM

Thank you to Crossfit Oahu for hosting the Lvl 1 course and for all the awesome coaches that came down!

Big shout out to Kurtis,Todd,Kimo, Nadia, Miranda, and Zach who did an awesome job with the lectures, demos, and coaching!

Comment #58 - Posted by: Jeff at January 10, 2012 9:14 AM

I had an unbelievably amazing time this past weekend at the Level 1 at CrossFit Oahu. I learned so much and feel like I'm so much more prepared to not only train but improve my crossfit game as well. Much love to Kurtis, Todd, Miranda, the GORGEOUS Nadia(my new favorite CrossFit girl), Zach & Kimo for their time and wealth of knowledge.

Comment #59 - Posted by: Jerome at January 10, 2012 12:20 PM

I'm proud to have been part of the level 1 group at CrossFit Oahu. The course was top quality; instructors were very welcoming and knowledgable, the lectures informative and the breakout sessions well timed and fun.

Kurtis encouraged constructive criticism here but, I can't think of any. Great job - it made me want to sign up for a level 2 course :).

Kurtis, Todd, Nadia, Zach, Miranda, and Kimo - thanks for keeping it super informative, light and FUN. :)

Comment #60 - Posted by: Sunshine at January 10, 2012 10:13 PM

Estubo excelente los esperamos pronto por Mexico, gracias a Carlos de Guayaquil por ser tan buen traductor.

Comment #61 - Posted by: Juan c legorreta at January 11, 2012 2:59 PM

Muy bueno el curso level 1, los coachs muy bien preparados, esperando sigan involucrandose mas en el mercado latinoamericano. Saludos

Comment #62 - Posted by: Hugo at January 12, 2012 3:10 PM

Excelente CFL1 en México, una gran experiencia, gracias a Pat, Maggi, Jenn, Pavel y Carlos por su apoyo espero que sea el primero de muchos cursos en México. Saludos!

Comment #63 - Posted by: Daniel V at January 16, 2012 8:31 AM
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