January 30, 2012

Monday 120130

Clean and Jerk 1-1-1-1-1-1-1 reps

Michael Lynch 290lbs. Post loads to comments.

Compare to 111202.


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CrossFit Level 1 Certificate Courses: Rogue Fitness, CrossFit Strong, University of San Diego, CrossFit Ramsay, CrossFit SAP, CrossFit Atlanta, Reebok CrossFit Stockport.
CrossFit Kids Course: CrossFit Champions.
CrossFit Competitors Course: CrossFit Park City.

"Pull-Up Virtuosity: Part 1" with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]

Outlaw CrossFit Plans for the Open - video [wmv] [mov]

WOD Demo with Michael Lynch and Eric O'Connor - video [wmv] [mov] [HD mov]

"I never learned from a man who agreed with me."
- Robert A. Heinlein

Posted by Pukie at January 30, 2012 5:00 PM

Impressive, Lynch!

Comment #1 - Posted by: NigelGrizz at January 29, 2012 5:14 PM

Did this on Friday, but i will gladly do it again as the clean and jerk, especially heavy-wise, is a weakness of mine.

Comment #2 - Posted by: Nate at January 29, 2012 5:16 PM

Good Monday morning to ya! My name’s bingo, and for the month of January I’ve been offering up a daily post to explain the Workout Of the Day, the WOD, for all of our New Year’s resolutionaries. Everything you will read in a Newbie post is available right here on CrossFit.com. Only 2 days left, shoppers, so pay attention.

Clean and Jerk, 1-1-1-1-1-1-1. On the off chance that you are just arriving today and the whole 1-1-1-1-1-1-1 thing looks rather odd, here’s your chance to explore the “Exercises and Demos” section over yonder on the upper left side of the Main Page. This is a workout to explore our limit strength in one of the classic Olympic lifts. Warm up in whatever way you wish; this is a great time to learn and do the Burgener Warm-up which is to be found in that magical place just mentioned. After you are warm tune up your C&J form with reps at lower weights before you start to do the heavy sets.

A word of caution: if you have little or no experience with the Clean and Jerk you have no business doing what I’m about to explain. Do not, I repeat, DO NOT do heavy C&J if you are new to the movement. Practice technique on either the entire movement or its constituent parts the Clean and the Jerk.

7 one-rep sets after your complete warm-up. Rest 3-5:00 between sets, enough to recharge but not enough to get cool. Not unlike the 2-2-2… Press WOD you could do this with the same weight, in the 90-95% range of your 1-rep max, for each set. However, that’s a more advanced format. Since you are new do ascending sets with each one heavier than the previous. If you know your 1-rep max set up your workout so that you are attempting a new max in the 6th of 7 rounds; if you miss and are close you get another shot.

The goal here is to move a heavy weight, so it doesn’t matter if you do a squat clean or a power clean. Experienced lifters will get a bigger weight off the floor if they catch it in the squat; beginners will find the power squat more effective. Doesn’t matter. Once you have cleaned the weight to the front rack position get it overhead using either a push jerk or a split jerk (“Exercises and Demo’s, search for Burgener). Again, it makes no difference which one you choose because today is about the end of the lift. Once you have the weight locked out stand straight up. This is why bumper plates were invented: drop the weight from the top and guide it to the ground keeping your hands in contact with the bar. Let’s not crush some poor, unsuspecting person with their headphones on walking cluelessly in the danger zone.

Speaking of which, there will likely be all manner of sturm und drang about what it is that constitutes a “good” lift. There is constant chatter on weightlifting forums about the lousy form and loose standards hereabouts. The bottom line is that we are training CrossFit strength today, not competing in a sanctioned weightlifting event. If you happen to press out a lift just a bit at the top but you lock out your elbows and stand up…good lift today, and for that matter, if we have the same rules as in every other version of the CrossFit Games thus far, good lift in the Open and the Games. There’s been something like a 5-fold increase in membership in USA Weightlifting since CrossFit took off. Coincidence? I think not.

The Clean & Jerk. Fast and powerful. 3-2-1…Go.

Comment #3 - Posted by: bingo at January 29, 2012 5:21 PM

Level 1 certification was an absolutely amazing experience that any serious CrossFitter should have if given the opportunity! Make it happen if you can; promise you will not regret it.

Rogue Fitness was a great facility and Joe DeGain should cut his hair. Just sayin. :)

In all seriousness, so proud to train and learn with such an amazing group of people. The staff was fun and a wealth of knowledge. The lectures were concise. The beer was cold. Overall A+ experience!

Comment #4 - Posted by: Meghan E. at January 29, 2012 5:23 PM

Crossfit Cert Course fee $1000
Gas $20
Meals $30

Being motivated by Dan Bailey, Graham Holmberg and Joe Degain while doing Fran....

Thanks for a great weekend! Learned so much!
If you are considering a cert course, do it! It is well worth it.

Comment #5 - Posted by: Scott Welsh at January 29, 2012 5:35 PM

A definition of Virtuosity is doing the common, uncommonly well. In Atlanta, we definitely received a virtuoso performance from our Crossfit team. Not only did they work well with us, but with each other. High energy, positive attitudes, excellent time management and expectation setting, great eye to detail, and dead solid on their deliveries and physical examples, future cert classes can only hope to get this group at their course. I'm even more amp'd about Crossfit coming out of it than I was going in. I had doubted that even possible. Chuck, Nicole, J Mac, Gail, Sarah, and Mike G, you are wonderful ambassadors from HQ and you have a new friend in Atlanta. Thanks for an educational and entertaining weekend!

Comment #6 - Posted by: John Manser at January 29, 2012 5:38 PM

Big ups to Chuck, Nicole, MikeB, Sara and JMack on a great seminar in Atlanta. You guys are a great example of Crossfit. Really appreciate all the information and instruction.You guys make the difficult appear very easy. I hope to be as good a trainer as you guys. Thank you, thank you, thank you.

Comment #7 - Posted by: duane at January 29, 2012 5:40 PM

CrossFit Level 1 at CFATL was awesome! Everyone that attended was friendly and meet some great people. The instructors were fantastic and they answered any and all questions we had. Best wishes to all that attended and safe travels to all the staff! my closing note - Chuck, J Mac, Mike G you guys are awesome! Keep up the good work y'all definitely have a passion for the program, and if i ever have a daughter i hope shes as tough as a combination of Sara and Nicole you two are some tough chicks!!

Comment #8 - Posted by: Colt Hogan at January 29, 2012 5:48 PM

Great course and instructors. Worth every second.

Comment #9 - Posted by: RJ at January 29, 2012 6:12 PM

Is crossfit courses available in India??

Comment #10 - Posted by: manish sahu at January 29, 2012 6:14 PM

Not looking forward to this one....... Legs still sore from 150 reps of squats at 75 lbs for Friday's WOD.

Oh well, 110% shall be given!

Comment #11 - Posted by: Tommy D. at January 29, 2012 6:23 PM

I apologise, MikeG.

Comment #12 - Posted by: duane at January 29, 2012 6:35 PM

Level 1 cert at rogue was unreal. Great coaching but all the trainers. Joe DeGain has an awesome beard and shouldn't shave it......EVER. Being motivated and coaching by Dan and Graham was pretty much priceless in my eyes. Great guys. Wish I had more time to pick their brains. Thanks again to everyone.

Comment #13 - Posted by: Kevin D. at January 29, 2012 6:43 PM

I did Saturdays WOD on Sunday. Should I do more clean and jerk Monday? Or what else can I do 1-1-1 of?

Comment #14 - Posted by: Cody at January 29, 2012 6:47 PM


Comment #15 - Posted by: josiah at January 29, 2012 6:48 PM

CF-Level 1 course at CrossFit Atlanta was awesome. All 5 coaches were skilled teachers and experts and Chuck Carswell did a great job running the show. Well worth it.

Comment #16 - Posted by: Tony H. at January 29, 2012 6:51 PM

Just got home from the Level 1 Cert in Columbus at Rogue. The staff was absolutely amazing - so knowledgeable, engaging and helpful. Thanks to Dan Bailey, Joe DeGain, Joe, Graham, Russell, Lindsay Smith, and Doug for a fantastic weekend. And all your help with my muscle up was just icing on the cake. Graham tells me I'm about a week away from getting that muscle up so guess what I'll be doing all week??? LOL! My 40th birthday is Sunday and that would just be the best gift to myself!
Anyway, thanks for taking such an interest in all of us, for being so willing to take time from your busy schedules and for putting your heart and soul into the cert process. It's obvious that much thought and effort has gone into it. Well worth the $1000. Highly recommend it to all Crossfitters.

Comment #17 - Posted by: Heidi Bogue at January 29, 2012 7:03 PM

Crossfit Level 1 was great. Big thanks to CFATL for their awesome facility. We had an awesome crew of instructors Chuck, J Mack, Mike, Sara & Nicole. Never been a part of something that ran so smooth and flawless. Our instructors knew their stuff. One complaint, its hard to concentrate when Sara and Nicole are teaching. To easy on the eyes. Awesome weekend. Thank you all so much.

Comment #18 - Posted by: Jonathan Spidle at January 29, 2012 7:05 PM

CF Level 1 Cert at CFATL was a blast. Learned a ton, met some great people, and the training staff rocked. Chuck, JMac, Mike G, Nicole: so hot right now :) , and Sara - you guys were awesome. You def represent what CrossFit is and the culture of great people behind it. That is why we all love it.

Comment #19 - Posted by: Bubba Brocard at January 29, 2012 7:28 PM

Just got home from the Level 1 at CrossFit Strong in Dallas. Awesome experience, and fantastic job by all the instructors. Thanks for your efforts and to the CrossFit Strong Affiliate for hosting the event. A special thanks to Cherie for two great lectures on nutrition and programing.

Comment #20 - Posted by: Stu Bryden at January 29, 2012 7:33 PM

What's up Crossfit community? I'm a relative nube when it comes to Crossfit ... but have been hauling *ss lately and have begun to do workouts as RX'd for the last few weeks however olympic lifts are still a bit out of my range, especially 1 rep max olympic lifts. I'm curious if a 5x5 Clean and Jerk would be sufficient to keep learning the move ... or should I give it a shot and go heavy with the 7x1 ? Thoughts and advice appreciated.


Comment #21 - Posted by: KHarts87 at January 29, 2012 8:26 PM

Fantastic course at Crossfit Strong this weekend! Many thanks to the trainers Cherie Chan, Joe Alexander, Zach Forest, Zac from Santa Cruz, Lance, Spencer and owner Gale! Not only do they perform their job at the highest level but they infect us with their passion to both learn and teach Crossfit! I am thrilled to be on the next leg of this journey!

Comment #22 - Posted by: Kristen at January 29, 2012 8:30 PM

Worked on my home gym all day today and I'm jacked to check my progress on my C&J's tomorrow. 3-2-1...Go!

Comment #23 - Posted by: Randy at January 29, 2012 8:36 PM

Huge thank you to Chuck, Nicole, Mike G, Sara and JMack. Had an awesome seminar at CFA this weekend. I'm not sure about the test results yet, but certificate or not, the weekend was well worth it for the experience alone. I was very humbled by the knowledge and delivery of the quality coaching I received. Thank you so much for your time and attention.

Comment #24 - Posted by: Ryan at January 29, 2012 8:49 PM

I attended San Diego' CF-L 1 course and it was amazing!
Being greeted by such athletes as Katie and Jason was awesome!!
And all the staff was outstanding. Great hosting and lecturers.
My best for Stephane (like Stephanie without the "I")
Austin, Erik, Connor, Nuno, Jason, Katie and just everybody!!
It was an amazing weekend full of camaderie and great people
Thanks to my course mates (specially Crossfit Malibu's guys). I learned a lot from you too.
I'm so proud of being part of this. Thanks a lot!

Comment #25 - Posted by: Francisco S Camacho at January 29, 2012 9:04 PM

C&J (Squat)
gotta work on transition from dl to squat w/bar on shoulders

Comment #26 - Posted by: franklin bukoski at January 29, 2012 9:45 PM

I was a participant of the Columbus L1 cert this weekend at Rogue. First, a big thank you to the Rogue Fitness team, Bill and Caity Henninger as well as the rest of the crew, for creating a great environment. Their gym gave me the feeling of a kid in a candy store and if given the opportunity, all crossfitters should make their journey to the mecca.

Joe DeGain, Russel Berger, Doug Chapman, Joe Westerland, and Lindsey Smith were our seminar staff. Dan Bailey and Graham Holmberg were in attendance and also contributed in the break out sessions, which alone was worth the cost of admission.

I enjoyed this weekend and experience so much. I'm a huge koolaid drinker so I was pretty familiar with all of the content, but I still learned so much from this amazing crew. I especially valued all of the chances to pick their brains and ask questions not in handbook. The staff was so friendly and approachable. Overall they were all great people and it was obvious that they have a genuine interest in helping you be the best ambassador for crossfit that you can be!

Lindsey - I had the opportunity to have a side conversation with her after day 1. She's the kind of woman you hope that your daughter will turn out to be; confident, humble, beautiful, strong, and kind. Welcome to Ohio, and we're happy to have you!

Joe D - Has an contagious passion and wealth of knowledge for the sport. Really enjoyed him as the flow master for the weekend. Joe is the kind of guy you'd want as a friend.

Russel - Also great passion and knowledge. I was lucky to have him in a lot of the break out sessions because he is a great trainer and pointed out a ton of flaws that I can now work on. Also, picked up on a lot of his cues. Great guy.

Joe W - He did a great job explaining the progression through the fundamental movements. He was also very helpful in some of the breakout sessions and answered a few of my side questions. I will be stealing a number of cues from him in the future. Thanks Joe!

Doug - every team needs a mascot! His experience and wealth of knowledge is irreplaceable. Once I got warmed up to him, and recognized his personality, he was hilarious and a ton of fun. He takes a fun, entertaining approach to training, and I will definitely use some of his cues when I pass my cert. He reminds me that this should be FUN, and to lighten up.

I would recommend this to anyone interested in crossfit. Money very well spent! Thanks again everyone!

Comment #27 - Posted by: Michael A at January 29, 2012 9:55 PM

Impressed with Laurie G.'s teaching style -- virtuosity there.

Comment #28 - Posted by: matt h 50 180# 1mar11 at January 29, 2012 9:56 PM

any ideas for a met-con workout after this? something with running?

Comment #29 - Posted by: Codey Paulsen at January 29, 2012 10:54 PM

I still felt really fatigued from the massive amount of C&J from the WOD 2 days ago (60 of each and pretty heavy), and my hamstrings were sore going into this. I'm hoping this is to blame for not putting up nearly the amount of weight I know I can. Right knee was a little sore after this too. Maybe time for some extended rest...

111202: 135-155-175-185-195-205(f)-205
Today: 165-185-195(f)-195(f)-195(f)-195(f on jerk)-195(f)

Comment #30 - Posted by: DanEOD at January 29, 2012 11:01 PM

I'm pretty new to crossfit by about two weeks and definitely new to high impact weight training. I have a history of shoulder problems and these exercises are starting to agrivate them. I got three sets in today and my shoulders hurt to much to lift. I haven't done complex workouts like this since high school and was curious if anyone knows if cleans are even safe for bad shoulders and if maybe this is just my shouldest breaking into the work out, like that first day in the gym after a long break.

Comment #31 - Posted by: cyphoyd at January 29, 2012 11:35 PM

Had such an awesome weekend at the level one at reebok Crossfit Stockport all the instructors were awesome, learnt alot and met a bunch of cool guys

Thanks !!

Comment #32 - Posted by: Samir Oukili at January 30, 2012 12:21 AM

60-65-70-75-77.5-80-80 kg's
80 was PR (175lb's)

Comment #33 - Posted by: DPL at January 30, 2012 1:27 AM

Thanks Karl, Jami, Matt, Helzy, Simon and Melissa for a great level one cert at Crossfit Reebok Stockport - learned loads and got to hang out with some great pals - old and new.. feeling the love x

Comment #34 - Posted by: Janey H at January 30, 2012 1:36 AM

Great job Level 1 Cert team in Atlanta! JMack, Mike G, Sara, Nicole, and Chuck, fantastic job. It was very well put together and was run with military precision. I learned a bunch of new things and definitely somethings I need to work on personally and as a coach.

Chuck you ARE the "Flowmaster Ninja." Sara and Nicole, the Dynamic Demo Duo. Perfection. There's a reason why the men aren't demoing. JMack, muscle up sensei and all around bad a$$. Mike G and CFATL, thank you for hosting and for the funniest thing I heard all weekend, "yes no machine."

Well done.

Comment #35 - Posted by: David at January 30, 2012 2:24 AM



Comment #36 - Posted by: cosmo at January 30, 2012 2:39 AM


Comment #37 - Posted by: jim in korea at January 30, 2012 3:17 AM

115-125-135-145(f)-145-155(New PR)-165(f)

COP Zormat, Afghanistan

Comment #38 - Posted by: Matt at January 30, 2012 4:28 AM



Comment #39 - Posted by: nutfam at January 30, 2012 4:40 AM

265, failed 285

Comment #40 - Posted by: Dcestnik at January 30, 2012 4:58 AM


Comment #41 - Posted by: Dillon Bear at January 30, 2012 4:59 AM

any one know about this? CrossFit Competitors Course

Comment #42 - Posted by: Kevenator at January 30, 2012 5:03 AM

135/155/160/170/185/195(PR)/200(PR clean but missed jerk barely)

Comment #43 - Posted by: preacherman at January 30, 2012 5:05 AM

Wow! Still reeling from a fantastic weekend at Rogue!! Wonderful, informative, motivating and fun! Well worth my time and money! Thank you so much Joe, Joe, Linsey, Grahm, Russell, Dan and Doug!

Comment #44 - Posted by: Tammy at January 30, 2012 5:07 AM

The CFK was even better than my CF l1 course. I feel like I can teach kids how to crossfit but I feel even better teaching my adults. If your where apart of the CFK please send me your email. I want to get a group email set-up to share information that you found to work better in your box.OR we can start sometype of facebook page it doesnt matter to me just want to share knowledge.

Comment #45 - Posted by: Wade Sisk at January 30, 2012 5:12 AM


FOB Salerno.

Comment #46 - Posted by: james.patrick [M/49/66"/135] at January 30, 2012 5:13 AM

very cautiously and modestly worked through this. Still haunted by psoas injury, but, whilst its a pain, its getting better.

warm up reps then, 60kg, 62.5. 65, 67.5, 70, 70, 70,

I did this as jerks, not split jerks (which i normally do)

Comment #47 - Posted by: andrew stemler at January 30, 2012 5:28 AM

Level 1 Cert was a great experience. Rogue fitness was a great facility and the seminar staff was filled with pros. They were very knowledgeable and answered every question we had with great detail and clarity. Seeing a bunch of strangers come together to support each other during our first "treat" was an awesome site!

Comment #48 - Posted by: Ken B at January 30, 2012 5:33 AM

Crossfit Kids Cert @ Champions: Most inspirational, motivating and amazing course I have ever been to! The trainers were hands on and knowledgeable with a true passion for what they were talking about! I woke up this morning a little sad i wasn't going back this morning. It was truly a life changing course!
Kallie F :)

Comment #49 - Posted by: Kallie Fitzpatrick at January 30, 2012 5:49 AM

115, 135, 155, 165, 165, 170, 170.

Tried going for 175 on the last one, was able to clean it, but couldn't get it up in the last movement. A little disappointed but just getting back into working out after being away from the gym for a year.

Comment #50 - Posted by: Don at January 30, 2012 6:06 AM

Level 1 cert at Rogue Fitness in Columbus was incredible. Trainers were very knowledgeable and accessible. I especially enjoyed the breakout session covering the Press Series with Doug Chapman. Wish I could do this once a month! Thanks!

Comment #51 - Posted by: JRy at January 30, 2012 6:08 AM

I wa impresse in my performance today it took me a long time to get 175 over my head and finally got it so really happy about it

Comment #52 - Posted by: Justin at January 30, 2012 6:19 AM



Comment #53 - Posted by: Dave S. at January 30, 2012 6:32 AM

I want to thank all of my instructors for the Level 1 course at CrossFit Strong. You guys rock hard and I appreciate all that you did for us!


Comment #54 - Posted by: Kevin McGee at January 30, 2012 6:39 AM

Bleh, it's these workouts that hurt me for not being a part of a CrossFit gym. I feel my lifts are handicapped by the fact I won't be using bumper plates and can't drop the weight at a public gym. On a side note, what are people doing for hand maintenance? My hands are ripped to shreds from DesForges.

Comment #55 - Posted by: Weslie James at January 30, 2012 6:44 AM

85-95-100(f)-100(old PR)-105-105-110(new PR!)
Nothing like getting a new PR to start your day! So happy!

Comment #56 - Posted by: FitDocMom at January 30, 2012 6:51 AM

CF L1 in Calgary this weekend... good cert, but nothing surprising... all the material is in the journal/training guide, is that good, or bad, not sure, but i expected more. Many thanks to Austin Malleolo, Matt Chan and Boz, they carried the HQ staff.... Hobart was a bit of a disappointment. Overall, a good experience, but lacked the intensity i expected.

Comment #57 - Posted by: CFL1Calgary at January 30, 2012 6:51 AM

Weslie, I hear ya on the gym delimma. Luckily for me my "typical" gym has one set of bumper plates. I still get fussed at by the lady at the counter for dropping them tho. As for your hand delimma, I usually used chalk until I tore a huge chunk of skin off last week. I went out and bought a cheap pair of football gloves to use while my hand heals. They work great if u get the right size. Hope that helps...

Comment #58 - Posted by: DnE Bird at January 30, 2012 6:59 AM

I want to workout today but I can't...due to catch a cold...
Take a rest is better than do Crossfit, isn't it?
next day, i will do my best!!

Comment #59 - Posted by: Brandon Lee at January 30, 2012 7:02 AM

CF L1 @ CF Atlanta was an amazing experience. Very fortunate to be amongst 60 plus other CFitters and World Class Coaches! I've been doing CF for over a year now. This community is 2nd to none. Thanks so much to Nicole "FLASH" Gordon, Mike G, Sara, Jmac, and of course Chuck Carswell! You guys delivered a masterpiece of a seminar and I am grateful for all the lectures/practical and in b/w convos we shared! Best wishes to you all!

Comment #60 - Posted by: Jason Bourgeois at January 30, 2012 7:07 AM

The Level 1 Certification at CF Atlanta this weekend was phenomenal. Chuck, Mike G, Sara, Nicole, and J Mac were all awesome and found the right mix of dynamic presentation and personal feel. I wouldn't change anything about the cert! Thank you to all of the instructors for making the weekend informative, challenging and fun.

Comment #61 - Posted by: Stuart at January 30, 2012 7:09 AM

165/175/185/195/205/215-F/215/225-F 2x's

PR on the clean of 215.

Comment #62 - Posted by: SanJo Monster M/33/5'9"/189 at January 30, 2012 7:13 AM

HQ trainer staff in ATL rocked it!! Best $1000 I have ever spent on myself. There was clear structure and the trainers where very knowledgeable. Thanks to Nicole, Chuck, Sara, Mike G, and JMac for an awesome weekend. If you have not already, go to the journal and search for Nicole Gordon and check out the games video of the sledge event. Very "INTENSE"!

Comment #63 - Posted by: Chris B at January 30, 2012 7:22 AM


135-155-175-185-195-205(PR)-215(Failed on the jerk)

Comment #64 - Posted by: Scott at January 30, 2012 7:29 AM

Attended Crossfit Level 1 in Atlanta this weekend. What a great, well organized and executed program. Having a background in athletics, yet new to Crossfit the CF staff was more than willing to answer any question I, or anyone else asked and work with us as long as we needed. Watching them modify on the fly and still maintaing flow...nothing can be more powerful than actualy being what your teaching! Great modeling and loved seeing the teamwork between you guys! We all thought you guys were together everyday. The entry fee was well worth it!

Comment #65 - Posted by: Marie Plummer at January 30, 2012 7:41 AM

Squat clean. 135-145-155-165-175-185-195.

Comment #66 - Posted by: J.Wood at January 30, 2012 7:45 AM

Did Grace instead. 4:40.

Comment #67 - Posted by: josh daneker at January 30, 2012 7:46 AM


80-85-90-95-100-105(clean fail)-95

Comment #68 - Posted by: Wendy at January 30, 2012 7:49 AM

Woops, tried to post this last night and I guess I should have watched my language...what can I say I was pumped!
Attended the CF level 1 cert in Calgary over the weekend and it was fantastic! Great instructors who are very passionate about what they're teaching.
Special thanks to James Hobart who took the time with my to go over my snatch set-up and was able give individual attention in a group of 50+ and also enjoyed the beer with Kurt from Crossfit Rainier after doing Fran. Cool dude doing some cool...stuff!

Comment #69 - Posted by: Graham Doody at January 30, 2012 7:49 AM

Hey! I was at the USD level one and I have to say it was amazing! There was a great ratio of veteran seminar instructors and relatively new ones. I learned a ton from each of them as far as coaching style and general content. I would recommend taking the class to anyone regardless of whether or not you want to coach. It's an amazing learning experience as well as just plain fun. Thanks a lot Stephane for holding the event.

Comment #70 - Posted by: Jamesk! at January 30, 2012 8:01 AM


135-145-155-160(fail on jerk)-160-165(old PR)-170PR

I love PRs. So glad I could hit one today! That's a PR for both the clean and the jerk!

Comment #71 - Posted by: M.Martin- Yukon at January 30, 2012 8:18 AM

Hello everyone... Finally getting back into CrossFit.



Comment #72 - Posted by: Jordan LeFever at January 30, 2012 8:22 AM

165-175(F)-175(f)-175-185-195(f)-185(f). Need to work on my technique. Not pulling hard enough on the second pull and not getting under the bar fast enough. Uggggh!

Comment #73 - Posted by: Kurt/M/38/190 at January 30, 2012 8:23 AM


Having the same problem!!! I need a good Oly coach.

Comment #74 - Posted by: Jordan LeFever at January 30, 2012 8:26 AM

Hand care for me has been sliced quite easily by listening to the advice an experienced kb instructor. Use a disposable razor and gently shave down the callous. You might not feel like it's working until you look at the blades and see it fill with dead skin. Just shave enough to avoid the huge protrusion of skin and still leave a layer of protection. It's also handy after a rip to get the edges even to prevent further ripping. It works. Try it.

Comment #75 - Posted by: Bugdjj at January 30, 2012 8:28 AM

is any1 able to tell me when the next trainers course 1 will be held in south africa, i really wanna do the course but i need to travel from zimbabwe to get to the course so need to make some arrangements in advance with works etc. Many thanks guys

Comment #76 - Posted by: Dusty J at January 30, 2012 8:32 AM

Ped eggs work really well for hand callouses too... sounds odd, but they work really well. They do make it easy to take off too much callous though, so be careful.

Comment #77 - Posted by: Jordan LeFever at January 30, 2012 8:38 AM



Comment #78 - Posted by: knodes at January 30, 2012 8:54 AM

I did better than I thought, so that means more focus next time. I erred on the side of caution and started light.


The Bergener warm-up was a great benefit to my performance.

Comment #79 - Posted by: RaSheed at January 30, 2012 9:08 AM


I felt good so I kept going. 170/175(PR)

I feel like I could have done more with bumper plates. The negatives from putting the bar down gently were fatiguing.


Comment #80 - Posted by: NigelGrizz at January 30, 2012 9:28 AM

Had to try 155 afterwards - success

Comment #81 - Posted by: Matthew m/31/6'2"/175 at January 30, 2012 9:37 AM

Just got back from the CF L1 in Calgary at CF Ramsay. The material was pretty basic and nothing surprising if you had read the manual. I liked a lot of the coaching cues and different approaches to progressions, though. I think it really helped me improve my understanding of some of the movements and my ability to coach others.
Big thanks to Kurtis, Matt, Boz, Nadia, Austin and James. You were great motivation, even if I wanted to punch you in the face during Fran.

Comment #82 - Posted by: Mike at January 30, 2012 9:39 AM

I started ped-egging about a week ago. Been taking it slow and shaving a little bit each night. Seems to be working pretty well.

Are my legs sore from friday or saturday right now?

Comment #83 - Posted by: Brian / 30 / 6'2 / 205 at January 30, 2012 9:52 AM

Newer to CF, so your first set of 1, do you start out lighter and work your way to a max on your 7th set or is your first rep on set 1 your max effort, then up your weight each set for 6 more sets, if able? thanks for your help everyone!!

Comment #84 - Posted by: dan at January 30, 2012 9:54 AM

Had an incredible time at CrossFit Kids Cert in Texas! Thanks to Todd, Kelly, John & Keegan. Outstanding instructors!!!

Comment #85 - Posted by: JDimitri at January 30, 2012 9:56 AM

800 m. run
50 squats
800 m. run
40 situps
800 m. run
30 pushups
800 m. run
20 pullups

Comment #86 - Posted by: SB at January 30, 2012 10:15 AM

195#, in my basement with metal wts. Looking forward to getting 225 very soon. My technique still stinks. Fun wkout.

Comment #87 - Posted by: Jim McHugh at January 30, 2012 10:23 AM



I was feeling good until 180, dropped down to 165 to ensure proper form.

Thanks again for the WOD demo video.


Comment #88 - Posted by: Jesse at January 30, 2012 10:38 AM


Better than expected.

Comment #89 - Posted by: RCL at January 30, 2012 10:41 AM


Darn it!

those jerks weren't working for me today.... at all.


I have hit 160 for a clean and jerk and my max clean is 180.

I can't seem to pair up a decent dip with a quick drop to get under the bar. A decent dip is followed by the smallest of spits and a rotten dip is followed by a nice deep split (but I end up dropping the bar because I didn't push the bar straight up).

It will get better and hopefully I'll figure it out before I get too old and weak to hit a pr.

Comment #90 - Posted by: JuliePlatt at January 30, 2012 10:43 AM

135/155/175/185/185/185/3 attempts at 195, all fail. I need to practice the squat clean. I am just doing PCs to get the bar up. Jerks are not a problem.

Comment #91 - Posted by: Magnus 26/5'8"/160-165 at January 30, 2012 10:55 AM

185 to 225; 205, 205

Comment #92 - Posted by: TRN III at January 30, 2012 11:05 AM

185, 205, 225, 245, 255, 265, 275(PR!!!)

Comment #93 - Posted by: Q-dub at January 30, 2012 11:10 AM

Fantastic level 1 cert at Crossfit Strong in Dallas! Infectious and efficient training by the awesome staff including Cherie Chan, Joseph Alexander, Zach Forrest, Zac from Santa Cruz, Lance, Spencer and owner Gale! Real life changers teach new ones!

Comment #94 - Posted by: Kristen at January 30, 2012 11:17 AM

275. Clean 285 failed on the jerk.

Comment #95 - Posted by: Jeff A. at January 30, 2012 11:20 AM

warm-up with bear trap 35, 85
OHS 35, 85
fs stretch 85
low squat clean "catch" 85, 125
125,175,195,205(tied pr),210f,210f

Comment #96 - Posted by: cort at January 30, 2012 11:26 AM

male, 39 yo, 151#, 68"

95, 95, 105, 115, 125, 135, 150

Comment #97 - Posted by: Karl at January 30, 2012 11:28 AM

I'm def going to have to join a CrossFit gym in the near future. First time doing this


Can't drop the weights at my gym and the 225 slipped. Had to go back down, plus my hands are still cut up from Desforges.

Comment #98 - Posted by: Weslie James at January 30, 2012 11:33 AM

Only metal plates at my gym, no dropping allowed. Therefore:

3 rds "Deforges", RX'd, 22:06

Comment #99 - Posted by: JK m/28/215/5'10 at January 30, 2012 11:39 AM

95 fail
95 made
100 fail
100 fail
*jerk was feeling pretty good, clean not so much. PR for clean is 105, but couldn't make 100 today.

Comment #100 - Posted by: Heather Szabo at January 30, 2012 11:46 AM

85kg with powerclean
70 with squat clean

Comment #101 - Posted by: AGL at January 30, 2012 11:50 AM


PR is 155

Comment #102 - Posted by: brittk at January 30, 2012 11:56 AM



Gym was crowded and I got a little cold after the warmup waiting for an open bar. I need to work on the jerk because I can definitley SC alot more weight.

Comment #103 - Posted by: Jay at January 30, 2012 12:05 PM

comment #29:

You could do the EDS CrossFit WOD for today:

4 RFT:
Run 200m
15 - 1.5Pood KB swing


Comment #104 - Posted by: Daniel Davis at January 30, 2012 12:18 PM

M 5'6 age 25, 180lb

warm up - 400m

stil working on form

155lb fail
145lb fail
155lb fail

Comment #105 - Posted by: Israel at January 30, 2012 12:29 PM

185-195 (clean only) -195-200-205(pr)-210 (clean only) - 210(f)

Comment #106 - Posted by: mlt at January 30, 2012 12:40 PM

After 2 years of successfully ring training at my student rec center i have been informed that I can no longer bring any of my own equipment...Looks like i need to find some monkey bars or a sturdy branch. Darn liability rules.

Comment #107 - Posted by: kellyr at January 30, 2012 12:56 PM

Attended Level 1 Cert at CrossFit Strong in Dallas this weekend. It was AMAZING!! The trainers and coaches were all incredibly helpful. I was able to find time to work one on one with each of them and it has already helped me to improve my form and performance. Loved getting personal tips and tricks from the pros!! Thanks guys!! :)

Comment #108 - Posted by: Jessica Byram at January 30, 2012 12:57 PM

up to two failed tries on 90kg (failed the jerk)

Comment #109 - Posted by: ccfeldt at January 30, 2012 12:57 PM

BW 135.6 today


Well off PR of 185, but just wasn't feeling it today.

My answer to the gym dilemma mentioned above -- when I know I need to be able to drop weights I load my bar and bumpers into the car and find an empty corner of a parking lot. Here in South TX you can train outside even in January, but I realize that may not be practical for other areas...

Comment #110 - Posted by: Bill M. m/47/5'3"/135 at January 30, 2012 1:00 PM

@kellyr #104

Saw your comment right after I posted my first comment. In addition to knowing empty local parking lots for outdoor lifting, I also know all the best thick overhanging tree branches in my neighborhood for hanging rings. After a while you'll find yourself keeping an eye out for these things and getting really excited when you find, for example, a suitable tree branch in an empty parking lot where you can also measure off a running distance.

Comment #111 - Posted by: Bill M. m/47/5'3"/135 at January 30, 2012 1:11 PM

@Bill M.
That's actually a great idea. If I'm going to keep this up anyway, I'm going to quit my pub gym and create my own CF box.

Comment #112 - Posted by: Weslie James at January 30, 2012 1:16 PM


Comment #113 - Posted by: Jarrod at January 30, 2012 1:21 PM


Then did an untimed "Micheal"
3 Rnds:
Run 800
50 back ext.
50 sit ups

Comment #114 - Posted by: Carole (F/53/5'6"/138) at January 30, 2012 1:37 PM

95-135-155-165-185-190-200. Then I took to the concept 2.

Comment #115 - Posted by: DK at January 30, 2012 1:44 PM

2.5 Mile Run
1-7 Clean and Jerks
155# All Reps
20 K's to E's
25 Push Ups

Comment #116 - Posted by: dyagg at January 30, 2012 1:50 PM

CF Kids @ Champions:

I love these weekends, they're always so refreshing! The first couple minutes Todd mentioned one of his main goals was us leaving inspired, and indeed I did.

One singular factor really brings all the professionalism, classroom/hands-on learning, communal sharing of knowledge together and that's passion. These guys have it, I knew from the time I was receiving my name-tag before the class even started that the trainers really believed in their work to their core. That factor alone is worth the money I paid for the course.

My question for you:
If we're doing all these amazing/incredible things in the Games now-what are the kids that are being trained now going to be able to accomplish. It's a chilling, incredible thought.

Comment #117 - Posted by: Nathan Ferguson at January 30, 2012 1:53 PM


Comment #118 - Posted by: ferb44 185# at January 30, 2012 2:06 PM



First time performing C&J for crossfit so I took the newbie approach by performing ascending sets. Should have started out heavier. Also, I felt like I could go higher but the lack of bumper plates and a crowded gym made me hold back a bit for safety.

Comment #119 - Posted by: T. Swihart at January 30, 2012 2:26 PM



First time performing C&J as a newbie crossfitter. Need to start heavier next time. Also, probably could have gone heavier on last few sets.

Comment #120 - Posted by: T. Swihart at January 30, 2012 2:34 PM



Comment #121 - Posted by: Mike Ralich at January 30, 2012 2:36 PM


Comment #122 - Posted by: Ben Eseroma at January 30, 2012 2:47 PM

is it just me or are there a lot less daily comments than there used to be?

Comment #123 - Posted by: steve at January 30, 2012 3:11 PM

Did this last week. Maxed out at 185# with good form on the squat cleans.

Comment #124 - Posted by: Greg/70"/220 at January 30, 2012 3:14 PM

Can someone explain why I am feeling do strong on my jerk, like I could have kept going, but I failed on the clean... I also felt that I had to go into a deep squat to even get as far as I did... I work out a gym where I can't drop weights either, and I found it hard to gracefully get the bar back down... I've only done these once before (at a CrossFit gym over a year ago), but I don't know my weights...


Don't laugh...65-75-75-80-80-85(fail, clean)-65

Comment #125 - Posted by: Terra at January 30, 2012 3:23 PM


155-165-185-195-200pr-205pr-210(f) squat clean was a pr as well, previously 195.

Comment #126 - Posted by: Jason M at January 30, 2012 3:26 PM



Comment #127 - Posted by: sean snyder at January 30, 2012 3:28 PM


Comment #128 - Posted by: Lance at January 30, 2012 3:32 PM


Comment #129 - Posted by: Erik V @ BCF at January 30, 2012 3:38 PM


Cleaned 225 easily, but was close on the Jerk. Could definitely go 20-30 pounds over this, but no bumper plates at my gym and "NO DROPPING WEIGHTS" so I have to be careful how hard I push it.

Man I miss bumper plates.

Comment #130 - Posted by: Daane B. M/23/69"/165 at January 30, 2012 3:46 PM


Topped out 10lbs better than last time, but short of my 235lb PR.

Comment #131 - Posted by: Alton 32yo/5'11"/175lbs at January 30, 2012 3:59 PM



Comment #132 - Posted by: Dawgsrus at January 30, 2012 4:08 PM

got up to 195 lbs (pr!)

Comment #133 - Posted by: Kyle A. at January 30, 2012 4:16 PM

took it easy due to uncertainty about form and pressure on the foot...65/75/85/95/105/115/125

Comment #134 - Posted by: RussA at January 30, 2012 4:18 PM

Clean and jerks are not my thing...did running workout i missed last week instead..
400 meter
90 sec rest

28 min total.

Comment #135 - Posted by: Kerber at January 30, 2012 4:30 PM

PR at 165.

Comment #136 - Posted by: Xman at January 30, 2012 4:44 PM

115-125-125-135-145-165-175 (pr!)

Comment #137 - Posted by: Saam at January 30, 2012 4:53 PM

135-155-165-175-185(pr)-195(cleaned, but failed jerk).

Comment #138 - Posted by: Andrew at January 30, 2012 4:59 PM


My weights were 155, 175, 195, 215, 225 (old PR), 230 (new PR) and 235(f)

Comment #139 - Posted by: Michael A. Jones at January 30, 2012 4:59 PM

topped at 235, well off 255 pr :(

Comment #140 - Posted by: Troy at January 30, 2012 5:01 PM

I am having trouble with wrist dexterity...it's really hurting my numbers...I can jerk I can front squat I can squat clean...I just can't put them together! How can I fix this????

Comment #141 - Posted by: Josh at January 30, 2012 5:03 PM

hurt my wrist, pretty bummed at only 175 too, on about the 4 or 5th cant remember

95,95, 135, 185(f), 185, 175, 175 miserable fail with a popped wrist on a past injured shoulder side.. such is life

Comment #142 - Posted by: Jjames at January 30, 2012 5:04 PM

175 old pr
185 new pr. Felt great. Failed on jerk form at 190

Comment #143 - Posted by: Mike at January 30, 2012 5:11 PM

F/28/5'6"/145 lbs
Big PR for me!

Comment #144 - Posted by: Haley B at January 30, 2012 5:15 PM

As rx'd

Comment #145 - Posted by: Dancer at January 30, 2012 5:21 PM

Worked up to 165

175 = PR for cleans

Feel like it started to click a bit today. Sure I wasnt doing it perfect but I believe it resembled a c&j. Felt more in control of my cleans.

Comment #146 - Posted by: Jclinam at January 30, 2012 5:24 PM

Many, MANY kudos to the CF Seminar Staff at the Level 1, CrossFit Strong (Dallas)!! Joe Alexander, Cherie Chan, Zach Pine, Zach Forrest, Spencer Nix, and Lance Cantu ALL left an individual lasting impression! Definitely virtuoso's, not only in their craft, but also at humility! Since the pace of the class was accelerated, they made themselves readily available for help/questions during lunch and at the end of both days. Couldn't have asked for better! It was a true honor to meet them and be able to pick their brains! :)

Comment #147 - Posted by: Kelli H. at January 30, 2012 5:24 PM

Two rounds of:
15 Pull-ups
15 Power Push-ups with 60# resistance
15 Sit-ups with 20# med ball
15 HSPU’s
Speed bag and heavy bag
Prime candidate for total knee replacement
Tricompartmental degeneration of with deformities

Comment #148 - Posted by: Pete In SunCity at January 30, 2012 5:26 PM


Comment #149 - Posted by: James M/29/5'7"/155 at January 30, 2012 5:28 PM

Really enjoyed the Kids cert at CF Champions this weekend. Trainers were top notch and it was a great experience. If you are on the fence about the CF Kids, go to this cert. It will make you want to change the world!

Thanks, Jeff

Comment #150 - Posted by: Jeff Germond at January 30, 2012 5:38 PM

125 135 140 145 150f 135 135 135

Comment #151 - Posted by: David Burns at January 30, 2012 5:42 PM



Comment #152 - Posted by: mom to five at January 30, 2012 5:51 PM

Where in the name of Rich Froning Jr. is Tuesday's WOD!?!?!?!

Comment #153 - Posted by: Derek at January 30, 2012 5:53 PM

Ceiling too low, did cleans instead.



Comment #154 - Posted by: Gaelan T. at January 30, 2012 5:57 PM

@Dereck I thought I was the only person who noticed

Comment #155 - Posted by: Phillip at January 30, 2012 5:59 PM


Comment #156 - Posted by: Zac at January 30, 2012 6:03 PM


Comment #157 - Posted by: Kevin McClellan 50/195 at January 30, 2012 6:12 PM



First time performing C&J as a newbie crossfitter.
Should have started at a higher weight. Possibly could have done more weight on the last few sets but lack of bumper plates and space in the gym forced me to stay on the safe side.

Comment #158 - Posted by: T. Swihart at January 30, 2012 6:20 PM



Still a newbie so I took the ascending weight per set approach.

Comment #159 - Posted by: T. Swihart at January 30, 2012 6:23 PM



Newbie approach. Needed to start at a higher weight in the earlier sets.

Comment #160 - Posted by: T. Swihart at January 30, 2012 6:25 PM

I wonder if Crossfit has considered including a "what to expect" from the work out link. How it made the demo fire-breathers feel the next day, muscles worked, sore areas,

Comment #161 - Posted by: Trooper at January 30, 2012 6:27 PM

155 was max
need to work on split jerk

Comment #162 - Posted by: georgecole3 at January 30, 2012 6:33 PM


Comment #163 - Posted by: Paul Daniel m/28/6'2/195 at January 30, 2012 6:54 PM

MONDAY 120130

Clean and Jerk 1-1-1-1-1-1-1 reps


Actually recorded my attempts on my digital camera today so I could critique myself. Results? I need to get way deeper on my squat leading into my first pull. Also, my split jerk is pretty much atrocious. I'm losing between 20-30lbs in bad form. Time for a re-dedication to the PVC pipe.

I love this.

Comment #164 - Posted by: Clayton m/31 71" 215 at January 30, 2012 7:00 PM


Comment #165 - Posted by: 513climber at January 30, 2012 7:05 PM

As Rx'd
200 ugly form (PR - old PR was 185)

As Rx'd
110 (old PR as well)

Comment #166 - Posted by: Jeremy A. Olive at January 30, 2012 7:08 PM

Terra- you had to go to a deep squat to get as far as you did? I'd say your clean technique is a little off and your elbows are likely very slow. Next time--pull out your flip camera or iPhone or Android-powered device and film yourself. Watch for whether your hips are extended and check for where/when your pull occurs. Hope this helps!

Comment #167 - Posted by: Meghan E. at January 30, 2012 7:11 PM


Comment #168 - Posted by: Scooter at January 30, 2012 7:15 PM


165-175-185-195-205-215(f) split jerk
215-220(pr) jerk

Comment #169 - Posted by: Gabe at January 30, 2012 7:18 PM



Firs time trying this. I look forward to progressing in it.

Comment #170 - Posted by: Dwayne at January 30, 2012 7:25 PM

165 (form ?)
165 (f)

PR: 165

Comment #171 - Posted by: coyo at January 30, 2012 7:54 PM

185-205-225-235-245(f the jerk)-245(f the j)-250(f the j)
Long ass day, lifts were expected to suck.
sfar bg

Comment #172 - Posted by: jtoops/195 at January 30, 2012 8:00 PM



Comment #173 - Posted by: Alexander Eggeman at January 30, 2012 8:03 PM



Comment #174 - Posted by: beth p at January 30, 2012 8:03 PM

I never felt so much VIRTUOSITY as this weekend in Atlanta.

Comment #175 - Posted by: Andriano D at January 30, 2012 8:13 PM

1st time doing Clean & Jerk's:
3 mile run; then official cross-fit warmup; then 7 sets one-rep each with following load, respectively:
45 lbs, 65 lbs, 75 lbs, 95 lbs, 105 lbs, 115 lbs, 125 lbs.

Comment #176 - Posted by: s1f at January 30, 2012 8:16 PM

180, 190, 200, 210, 210, 210, 210

Compare to:
111202 - 155, 170, 185, 200, 210, 220, 225(f)
110213 - 190, 200, 205, 210, 215, 220, 225
100516 - 175, 185, 190, 195, 200, 200, 205
091112 - 135, 160, 185, 185, 185, 190, 190
090905 - 135, 155, 165, 170, 175, 180, 185

Comment #177 - Posted by: B. Rhaly at January 30, 2012 8:27 PM


Comment #178 - Posted by: Alan M/46/180# at January 30, 2012 8:48 PM

Worked up to 92.5kg
not my best
but coming back from ankle injure

Comment #179 - Posted by: Adam at January 30, 2012 8:52 PM

40kg-50-60-60-70(f Jerk)-65(f Jerk)-60

Comment #180 - Posted by: Brett (M/23/188cm/77kg) at January 31, 2012 12:27 AM

M 51 6'2" 195 Weirdly, I did this WOD on Sunday before it was posted. I didn't want to rest because I knew I wasn't going to have time to work out on Monday. Just felt like doing Cs and Js. Maxed out at 175, my PR.

Comment #181 - Posted by: bobr at January 31, 2012 12:45 AM

Really good L1 Cert delivered at Reebok CrossFit Stockport over the weekend.
Well executed by Karl and his team delivered at a good pace with a few 'golden nuggets'of information thrown in for good measure!
Great breakout sessions ran by Matt on the Kipping,Simon and Jani on the moves (as well as how to run as fast as you can on the spot on your hands and knees!)and the depth of knowlege passed on by Helz with great instruction style!
Only dissapointment was to have to come back to work and not do all things CrossFit all day!

Comment #182 - Posted by: Matt Newbould at January 31, 2012 4:43 AM

I should have given myself more time for this. In December I was able to get 205#, but not today:

135#, 155#, 165#, 170#, 185#, 195# (f), 190# (f)

185# felt great, even with crappy form. Form got me on the 195#.

Comment #183 - Posted by: Daniel Murdock m/39/74"/205# CF start-date 2/10/11 at January 31, 2012 5:03 AM

205PR(185 last)

Comment #184 - Posted by: Bells at January 31, 2012 5:56 AM

175 f
175 f

Comment #185 - Posted by: Ape teach at January 31, 2012 6:57 AM

175 (failed on jerk)
185 (arms fully extended and hips open, but still a little wobbly)pr

Comment #186 - Posted by: JFA at January 31, 2012 7:54 AM

Fantastic weekend at Crossfit Champions-Kids Cert with Todd,Kelly,John,and Keegan.Amazing experience!!
So inspiring! Looking forward to helping kids,my own included, discover a love for fitness/fun!!
Thanks again and met some really cool people:)Crossfitters are so much fun:)

Comment #187 - Posted by: Stephanie Sanders Hagler at January 31, 2012 8:18 AM

135, 135, 145, 165, 175, 185(f on jerk), 185(f)

Comment #188 - Posted by: nucf m/25/5'7"/155 at January 31, 2012 8:40 AM

145, 150, 155, 160, 165, 170, 175

Comment #189 - Posted by: fosterww98 at January 31, 2012 9:08 AM

had to try that last rep one more time. Glad I did.

Comment #190 - Posted by: Garfish at January 31, 2012 9:14 AM


Then, 50 GHD sit-ups for time:


Comment #191 - Posted by: Kevin C.(M/52/5'11"/172) at January 31, 2012 9:51 AM

Getting real tired of not having bumper plates. Can't wait to join a box when I move.

Comment #192 - Posted by: Eli Saggy at January 31, 2012 10:02 AM

Disappointing that Lindsay Smith was hidden in the competitor's course photo!

Comment #193 - Posted by: Rob at January 31, 2012 10:16 AM

Level 1 Cert in Atlanta was great. Chuck C and his crew rocked it and blessed everyone with their knowledge and giving. If this was someone's first introduction to the CF community they had awesome ambassadors. Mike G, J Mack, Sara and Nicole, much thanks to everyone one of you.

Comment #194 - Posted by: Justin at January 31, 2012 10:26 AM

I've just arrived at Korea. Thanks guys it was really aswome. I can meet lots of cool people n get life changing skill at Kids course. When I wake up n meet other friends I will totally recomand this amazing course. Many korean crossfitters thought crossfit for kids is not different from crossfit for adults. But It's not. I can tell them U can change our future. It's amazing. Todd, Kelly, John, Keegan. I hope we can meet again as possible as we can. I will visit u guys again I promise. N thanks for ur kindness n i'm sorry again for our big big mistakes. Thanks guys n take care.

Comment #195 - Posted by: Weon-Woo Lee at January 31, 2012 11:03 AM



Comment #196 - Posted by: chuckd at January 31, 2012 11:09 AM

m 23/213/5'11"


Comment #197 - Posted by: tjb at January 31, 2012 11:57 AM

135, 165, 195, 215 (fail), 215 (clean, but no jerk), 215, 225 (got under the bar, but couldn't stand up from the front squat position)

Good to know I can get under the bar on 225, most I've ever cleaned.

10:00pm need to start doing it earlier, but can't due to people hogging the one bar till late night.

Felt about a 5.6.


Comment #198 - Posted by: Logan S at January 31, 2012 1:49 PM


Clean and Jerk 1-1-1-1-1-1-1 reps
89 111 133 155 166 177 180(f)

became power clean at 155, hang power clean at 166

Comment #199 - Posted by: slowweak at January 31, 2012 3:35 PM


Comment #200 - Posted by: myles456 at January 31, 2012 4:35 PM

Skipped, sore back. Did CFWU x 5 instead.

Comment #201 - Posted by: Sheldon N (M/34/6'/183) at January 31, 2012 5:02 PM

M 38/5'10"/183


Comment #202 - Posted by: Rholl at January 31, 2012 5:12 PM

225 (fail, jerk)
245 (fail, jerk)
255 (fail, jerk)
255 (fail, jerk)
265 (fail, clean)
255 (fail, jerk)

Arrrrgh. Tough day for jerks. None of them felt very solid. Think I need to do more work from the front - last few times, I have jerked behind the neck, because I can do more that way. I need to keep practicing from the front. On the plus side, I was happy that I was able to squat clean 255 three times - and they all felt solid. It's too bad - cleans were going so well today, it felt like a PR kind of day.

Comment #203 - Posted by: Mel/38m/5'10"/175 at January 31, 2012 5:35 PM

As Rx'd: 135, 155, 175, 185, 195, 205, 215

Comment #204 - Posted by: Dennis M/28/6'0/185 at February 1, 2012 3:27 AM

135, 155, 175, 185, 195(f), 195(f), 185
99% sure the fails were mental...

Comment #205 - Posted by: Ryan E at February 1, 2012 6:21 AM


My first time doing 1RM C&J. It showed me that I need to keep working on front squats and squat cleans - still not comfortable dropping under heavier weight.


Comment #206 - Posted by: Bill Hunter at February 1, 2012 6:23 AM

I laughed, I cried, I learned and I got MOTIVATED. Level 1 Cert at Rogue Fitness was incredible. Got pointers from the best CrossFitters in the world on how to translate the art of being fit to clients. How can you beat that? Much thanks to the unbelievably down to Earth staff, the Joe's, Russel, Doug, Lindsey, Dan, Graham, BIG UP TO BROOKLYN you guys are changing the world!

Well worth the time/money/effort. Highly recommend even if you don't ever plan on coaching.

Comment #207 - Posted by: Scott H at February 1, 2012 6:41 AM

65 clean 70

Comment #208 - Posted by: vswe at February 1, 2012 7:46 AM


175, 185, 195, 205pr, 210pr, 215(f), 215pr, 220(f), 220pr

I also had a Pr for the clean!! Great workout!

Comment #209 - Posted by: Ivan at February 1, 2012 8:31 AM



Comment #210 - Posted by: lwoody at February 1, 2012 8:36 AM

2012-02-01: 220
2011-12-03: 215
2011-06-17: 210
2011-02-13: 205
2010-05-23: 185 
2009-11-12: 195 
2009-09-05: 175

Comment #211 - Posted by: gs at February 1, 2012 3:35 PM

Clean and Jerk 1-1-1-1-1-1-1 reps


Comment #212 - Posted by: fitz997 at February 1, 2012 5:17 PM

Jeff @ 2.0
225, 235, 235, 235, 245 (F), 245, 235

Comment #213 - Posted by: Jeff & Charity @ CF Snohomish at February 1, 2012 5:54 PM

M/66/189-Clean and Jerk 1-1-1-1-1-1-1 reps

Comment #214 - Posted by: peejay2 at February 1, 2012 6:33 PM

C&J - Haven't done this in over two years, so I started slow and got a little too confident at the end. Next time I am hitting 185.


Comment #215 - Posted by: Brock M/28/6'0"/180 at February 2, 2012 6:53 AM

135, 155, 175, 185, 195(f), 195(f), 185

Comment #216 - Posted by: Ryan E at February 2, 2012 3:52 PM

95, 115, 125, 135, 145, 155 f

Comment #217 - Posted by: Side at February 2, 2012 5:44 PM


Comment #218 - Posted by: GU997/42/5'10"/200 at February 2, 2012 6:15 PM


Comment #219 - Posted by: justaman - liberty, sc at February 2, 2012 8:17 PM


70-80-85PR-85-80-80-75-75 kg

Comment #220 - Posted by: Memuc at February 3, 2012 1:19 AM

form work attempt 210 next

Comment #221 - Posted by: Montana03 at February 3, 2012 1:09 PM

CJ: 95, 105, 115, 125, 135, 140, 142.5 (+7.5lb)

Comment #222 - Posted by: Harpo m/44/5'7"/145 at February 4, 2012 12:55 PM

Still not Squat Cleaning on knee.... so all reps were POWER CLEAN & JERK -

230 (PR Power C&J) ...tied PR Squat C&J

Comment #223 - Posted by: MarcusG 30 5'9" 160 at February 4, 2012 3:19 PM

135 145 145 155 155 165 (f on jerk) 155

Had previous 3 in last log...they're all pretty much the same as this

Comment #224 - Posted by: Cleveland at February 4, 2012 4:51 PM

135 / 135 / 155 / 165 / 175 F / 175 / 175 (5 Feb '12)

175 was a PR

Comment #225 - Posted by: NAMWIZ at February 5, 2012 3:11 PM


125-130-135-140-145-150-150 (PR)

Comment #226 - Posted by: Jon Craig at February 6, 2012 4:18 PM

9th wk of CF
6ft 239 male
7sets x 1 rep

Comment #227 - Posted by: billy at February 6, 2012 5:53 PM

95,115,135,145,165,175,185f,185f vs
95,115,135,145,165,175f,175 12/5/11
95,115,135,155,165,175,185f 6/20/11
95,115,135,155,165,165f,165 2/15/11
95,115,135,165f,165f,165,165 5/16/10

abmat x 18 after. slow 1k run wu w/ wife.

Comment #228 - Posted by: kevin o at February 6, 2012 8:18 PM


Comment #229 - Posted by: nsb at February 7, 2012 5:35 AM


Comment #230 - Posted by: Abhi at February 7, 2012 4:36 PM

It is a little late but thanks to Chuck and his fellow instructors who taught the cert at Fort Stewart. You guys were awesome, very professional, and just what the Officers and NCOs needed to see as representatives of the Crossfit community.

Comment #231 - Posted by: Kha at February 7, 2012 4:39 PM

155, 175, 185, 195, 205, 215, 225 (f on jerk)

Comment #232 - Posted by: Crossfit Chris at February 8, 2012 3:47 PM

CFWU-3. No HSPU 3rd. Superman. Burgener.
Pleased w/weight & how relatively easy it was in spite of subpar tech. Roll wrists forward at setup. Need better bounce off thighs. Drew chalk lines on floor. Wider ones behind narrow ones. Should help get hips open - landing behind initial stance. Jerk much better. Tight butt & core & weight right at clavicle. No lower. Lots of shoulder mobility work while instructing WODs before my WOD.

Need to keep bar still in rack position. Dipping bar forward. Losing all power. Hips back, knees forward, chest upright in dip.
5/16/10: 135,145,155,165,175,185,195
11/12/09: 135,145,155,165,175,185,190-F on jerk.
9/5/09: 135,145,155,165,175,185,195. Didn't attempt jerk portion on last 2 sets.

Comment #233 - Posted by: jrm at February 10, 2012 7:27 PM

Amanda 60
Frankie 75 (pr)
Bubs 105 (pr)
Mikey 145 (pr)
Jack 175
Ryan 257.5 (pr)
Meghan 107.5 (pr)
Ryan L 150

Comment #234 - Posted by: BFCC at February 18, 2012 8:17 AM

155, 165, 175, 180, 185(f), 185(f), 185(f)

(PR: 185, but last few times were 170, 175, 180)

Comment #235 - Posted by: Manchild at February 25, 2012 9:57 AM

155, 165, 175, 185, 195, 205, 215 (PR)

Last time:
135, 155, 175, 185, 195, 205, 225 (f), 225 (f)

Comment #236 - Posted by: SF at February 26, 2012 1:42 PM

70,75,80,80,85,80,80k 16.03.12
felt comfortable. caught low. still carrying back twinge so didn't want to push too much. aim 90k next time.

70,75,75,80,82.5,80fl,-. 04.01.12
70,75,77.5,80(1fl),80,82.5(pb),82.5k - 23.06.11
58k - 81.5k - 03.03.11

Comment #237 - Posted by: zenoperegrinus at March 16, 2012 6:30 AM

Up to 185#

Comment #238 - Posted by: fathertyme 34/m/6'/175# at April 14, 2012 7:03 PM

155, 185, 195, 205, 215, 225 (fail on press), 225 clean, 185x3

Comment #239 - Posted by: MikeyPaul - M/30/5'8"/170 at April 16, 2012 7:50 PM

Burgener warmup

Comment #240 - Posted by: Doug at July 20, 2012 5:47 PM


Fails on the Jerk

Comment #241 - Posted by: sr at January 26, 2013 1:02 PM


1 set every 2 min.

(kg) 65-70-75-80-85(f)-85-90(f).

Compare to: 131110: 90x1
130816: 85x1

Comment #242 - Posted by: Jose-Luis Morales at December 10, 2013 10:09 AM
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