February 6, 2012

Monday 120206

Rest Day

120206FtStewartL1_CoconutGroveL1_TomballL1_PrescottL1_SwedenL1_ReebokL1_RainierL1_AlamoCPC_th.jpg

Enlarge image

CrossFit Level 1 Certificate Courses: 3rd Infantry Division, Ft Stewart, GA, CrossFit Coconut Grove, CrossFit Champions, CrossFit Scottsdale, CrossFit STHLM, Reebok CrossFit One, Rainier CrossFit.
CrossFit Coach's Prep Course: Alamo CrossFit.


"My CrossFit Story: Kevin Miller", free CrossFit Journal video, preview - [wmv] [mov]


What is a brand? - video [wmv] [mov]


Johann Sebastian Bach, Partita No.6 in E Part 1, Part 2, Part 3.


Willa Cather - A Wagner Matinee.


"Ad Age Names Several Small Businesses As Hottest Brands" by Alicia Ciccone, The Huffington Post.

Post thoughts to comments.

Posted by Pukie at February 6, 2012 5:00 PM
Comments

Just finished a weekend at Crossfit One. The trainers were all amazing. The best training I've ever attended.

Comment #1 - Posted by: Mike m at February 5, 2012 5:23 PM

Had a blast at CrossFit One this weekend. We learned a lot and had a lot of fun. Thank you!

Comment #2 - Posted by: Steve Lebel at February 5, 2012 5:28 PM

Great weekend with an amazing seminar staff at Reebok One!

Comment #3 - Posted by: Holly S at February 5, 2012 5:37 PM

Just finished the level 1 at Coconut Grove!! HOW AMAZING!!1 I had an incredible time and learned more than I ever thought I could in two days! The training staff was outstanding!! BIG THANKS to Jenni, Mike, Johnny Mac, Nicole, Aimee and of course Chuck!!
Just being able to have you cheer me on during FRAN made the entire weekend worth it! <3

Comment #4 - Posted by: amy horr at February 5, 2012 5:37 PM

Amazing Level 1 cert at Coconut Grove!!! Thanks so much Jenni, Chuck, Mike, J. Mac, Nicole and Ammie!!!! Learned so much. Can't wait to apply all of it!!! Thanks again!!!

Comment #5 - Posted by: Brandon Fulwider at February 5, 2012 5:51 PM

Kent,

If you ever need someone to swear to your stupidity, I'm willing.

P.

Comment #6 - Posted by: Pukie at February 5, 2012 6:13 PM

Just finished an amazing weekend at Crossfit Scottsdale. Incredible coaches and learning experience. Thank you so much. Added bonus... Bob Harper was getting certified with us.

Comment #7 - Posted by: Tracy Seman at February 5, 2012 6:33 PM

Great weekend at Coconut Grove!! Thanks so much to the CF Staff for their enthusiasm and genuine love for what they do. Totally engaging and full of information - AWESOME!!!

Comment #8 - Posted by: Michelle T. at February 5, 2012 7:07 PM

Yup...that's a brand alright.

Comment #9 - Posted by: Cam at February 5, 2012 7:09 PM

Did my level 1 cert this weekend at Crossfit Coconut Grove. Amazing experience!Awesome coaches. Thank you Chuck,Mike,Johnny Mac, Jenny, Nicole,and Amy. You were awesome. I learned so much and had a ton of fun.Cant wait to apply all that i have learned this weekend.1,2,3, HELL YEAH!!!!

Comment #10 - Posted by: Rafael at February 5, 2012 7:10 PM

Great L1 course @Rainier crossfit!!! Learned alot of good stuff. And the trainers were AWESOME!!! Couldn't have asked for a better weekend!! thank you!

Comment #11 - Posted by: shawn kelly at February 5, 2012 7:25 PM

Great L1 course @Rainier crossfit!!! Learned alot of good stuff. And the trainers were AWESOME!!! Couldn't have asked for a better weekend!! thank you!

Comment #12 - Posted by: shawn kelly at February 5, 2012 7:26 PM

Thank you, Kurtis, Todd, Abi, Jesse, Nadia, Tommy, and Tom! What an AmAzInG and FuN weekend! Had a great time! Info was superb, and all around, I KNOW I'm a better athlete for attending! WAAHOO! here's to many more!

Comment #13 - Posted by: lena at February 5, 2012 7:27 PM

Great L1 course @Rainier crossfit!!! Learned alot of good stuff. And the trainers were AWESOME!!! Couldn't have asked for a better weekend!! thank you!

Comment #14 - Posted by: shawn kelly at February 5, 2012 7:28 PM

Phenom experience down in Miami at Coconut Grove! HUGE props and thanks to Chuck, Mike G, J-Mac, Jelli, Nicole and Aimee for the instruction, support, enthusiasm and professionalism they all exhibited. Y'all made it simple, and fun. "HONEY BADGER!!!" Great bonding experience with my fellow CrossFit HardCore peeps, as always... Congrats to all in attendance, best of luck in your CrossFit careers and future endeavors. Now... on to The Open wods!!!

Comment #15 - Posted by: Justin Phillips at February 5, 2012 7:40 PM

Just wrapped up an amazing weekend in Coconut Grove for Level 1. The course was well beyond expectations and words could not describe the passion and professionalism exhibited by the staff. This course is an asset that should be taken advantage of regardless if you want to be an affiliate owner, coach or a better athlete. Thank you Chuck, Mike G., Johnny Mac, Jenni, Nicole and Aimee for making it a great weekend! “Hell Yeah”! Hope to see you all again soon.

Comment #16 - Posted by: NJS at February 5, 2012 7:49 PM

Couldn't have asked for a more knowledgeable, inspiring, entertaining, and fun bunch of trainers than Kurtis, Todd, Nadia, Jesse, Abi, & Tommy. You guys were all awesome and really represented CrossFit well. You guys gave instruction (the common), uncommonly well! Whatever they're paying you, they should double it!!

Can't wait to go out and use my knowledge to get better personally, and help others. Thanks again peeps, and keep up the good work.

Comment #17 - Posted by: Tofray at February 5, 2012 8:19 PM

Fantastic time at Rainier Crossfit!! Trainers were all amazing! Hope to make it back up to Rainier, such a wonderful and welcoming box! :)

Comment #18 - Posted by: Allison at February 5, 2012 8:58 PM

Just finished the CFL1 cert at Rainier CrossFit. All I can say is...WOW! I honestly thought that paying $1000 dollars for a cert was outrageous. But after attending this course with all the amazing and knowledgeable staff at RCF, I would gladly pay it again! If you haven't been to a CFL1 course, you should definitely go. Its SOOOOOOOO worth it! Thank you Kurtis for being an amazing host and coach, and to Todd, Jesse, Abi, Nadia, and Tommy for your amazing coaching as well!!

Comment #19 - Posted by: Jake at February 5, 2012 9:08 PM

Level 1 at CrossFit Scottsdale was an awesome experience. So worth it. Thank you!

Comment #20 - Posted by: Christina Gray at February 5, 2012 9:26 PM

Have had an amazing weekend at Crossfit STHLM and the L1 Seminar! Big thank you to Karl, Mads, Jami, Steve, Sophie, Seb and Jennie, you guys Rock! Keep up the good work!

Comment #21 - Posted by: Jonas Holmin at February 6, 2012 12:08 AM

Level 1 at Crossfit STHLM, awesome! Fantastic people and an incredible experience! Thank you!

Comment #22 - Posted by: Camilla Autio at February 6, 2012 12:09 AM

Dear crofitters, I have a question, please help.

My body weigth is of 58 kilos and sometimes in the WODs the weigth is a little bit heavy for fast or high performance.

Is it better to stay with the weigth the WOD is made or should I go lighter? I can do this weigths but my performance is really behind compare to people who is all most my double and are lifting in a WOD the same as me..

What should I do?

Comment #23 - Posted by: Hugo at February 6, 2012 1:03 AM

just took the Level 1 at Reebok One in Canton MA. Most information I've ever consumed in a 2 day period. Makes me thirsty for more knowledge and growth. Thanks to a great staff,
Joe, Jen, Bobbi, James, and Austin had a wealth of knowledge and were great in sharing it. Thanks for a great weekend.

Comment #24 - Posted by: Reggie D at February 6, 2012 2:57 AM

just took the Level 1 at Reebok One in Canton MA. Most information I've ever consumed in a 2 day period. Makes me thirsty for more knowledge and growth. Thanks to a great staff,
Joe, Jen, Bobbi, James, and Austin had a wealth of knowledge and were great in sharing it. Thanks for a great weekend.

Comment #25 - Posted by: Reggie D at February 6, 2012 2:59 AM

Hugo,

If you're not compromising your form every rep with the heavier weight then go as heavy as you can to still maintain high intensity. You should be doing strength work as well so it will come. Once you learn proper technique, intensity is the goal during your WOD. Did that help?

Douglas

Comment #26 - Posted by: Douglas at February 6, 2012 4:31 AM

Great weekend at Reebok One- learned a ton and had a blast doing it. Special thanks to all the coaches who rocked it out all weekend.

P.S. Reebok One is the ultimate box- unreal facility!

Comment #27 - Posted by: Mike P at February 6, 2012 4:58 AM

I just finished a great weekend at Reebok Crossfit One. It was an amazing class with both world class instructors and a world class facility. Thank you Joe, James Jen, Bobbie and Austin. Your enthusiasm and professionalism were amazing. I could not have asked for a better staff.

Comment #28 - Posted by: Paul M. at February 6, 2012 5:09 AM

Had a great Level 1 Cert. in Scottsdale, AZ. Amazing trainers, fantastic information, and a great box. Thank you all, you opened my eyes to alot of things.

Comment #29 - Posted by: Beau Arnold at February 6, 2012 5:37 AM

I attended the Level 1 seminar at Reebok CrossFit One this past weekend and I have to say that it is the best most informative and well taught seminars that I have attended. I wish all the CrossFit haters in the world could be forced to attend one of these because it address all of the things that they feel the need to hammer us on. Our Coaches were Joe Degain, Austin Malleolo, James Hobart, Bobbi Millsaps and Jen Hunter. These coaches have it dialed! They teach in a fun, efficient and highly effective manner. I already know that I will make this an annual event just to keep current and to help make me a better CrossFiter. Good times and a BIG thanks to all the coaches and to Reebok for having such a cool box to have taken the course in. – Greg / Concept2

Comment #30 - Posted by: Greg Hammond at February 6, 2012 5:44 AM

Thanks a lot Douglas..

Very kind of you.. I'll keep that in mind.

Regards from Czech Republic

Comment #31 - Posted by: HugoLopez at February 6, 2012 6:02 AM

Hugo #22 wrote:
My body weigth is of 58 kilos and sometimes in the WODs the weigth is a little bit heavy for fast or high performance.

Is it better to stay with the weigth the WOD is made or should I go lighter?
---------
The standard Mantra answer to your question is "Yes". Try both ways and see how you feel afterward.

When I talk to people about my CrossFitting, I tell them that the WODs are scaled to be challenging to a 175 pound, 25 year old male in very good condition.

Your body weight is 73% of 175, so, assuming you are close to 25 years old, and in very good shape, I personally would scale to the same 73% of the WOD weights. If you have to round the amount, I'd round UP. For instance, on yesterday's WOD, the listed weight is 135#, and 73% of that is 98.7, so I'd round up to 100 and go at it. Rounding up will partially counter the fact that in general, smaller bodies are stronger, pound for pound, than larger bodies. (I.e. ants are stronger, pound for pound, than elephants.)

Hope this helps.

Dave T.

Comment #32 - Posted by: Dave T. at February 6, 2012 6:16 AM

Just renewed my Journal subscription -- best $25 you can spend on fitness. Great article by Pat Sherwood today.

Re the linked Huffington Post article -- glad to see CF get the recognition and publicity, but describing it as "military-inspired cult culture" is silly and sounds like a writer who did two minutes of internet research to learn about this "CrossFit" thing that Ad Age mentioned.

Comment #33 - Posted by: Bill M. m/47/5'3"/135 at February 6, 2012 6:32 AM

Just completed Level 1 at Crossfit Champions in Tomball, TX. It was one of the most informative courses on any subject I have ever been a part of. The instructors were top notch and very professional. I was very impressed.

Comment #34 - Posted by: Rocky at February 6, 2012 7:06 AM

Like many who posted above, I too finished my L1 this weekend (at Reebok One). Phenomenal location with a ton of toys in there (Austin's got it made!). Many thanks to Bobbi, Jen, Joe, James and Austin. You guys are excellent communicators - making the lecture portion relevant, comical and easy to understand - as well as amazing coaches - helping me to see faults and give such a variety of cues depending on the athlete working with. Thanks for giving us a window into a deeper understanding of Crossfit.

Comment #35 - Posted by: Marc P at February 6, 2012 7:23 AM

Great L1 at Reebok CrossFit One. Love the enthusiasm and knowledge of the trainers. Definitely feeling educated, inspired (and a bit sore) right now!!

Comment #36 - Posted by: Neal T at February 6, 2012 7:23 AM

Just got my level 1 cert. as well at Crossfit Scottsdale! Instructors were awesome! I had a blast! Getting certified along with Bob Harper (Biggest Loser) was last seasons winner John! Can't wait till the next season gets here!

Comment #37 - Posted by: Rodney C at February 6, 2012 7:50 AM

Crossfit Level 1 in Scottsdale had amazing staff/coaches and it was a great group of classmates as well. Thank you all who made it a great experience.

Comment #38 - Posted by: Melissa at February 6, 2012 7:58 AM

Carole and Kevin- made up yesterday's amrap this morning. Results posted there.

Comment #39 - Posted by: Kevin C.(M/52/5'11"/172) at February 6, 2012 10:03 AM

Just completed the L1 Trainer Course at Reebok CrossFit One. The coaching staff was unbelievable. The amount of knowledge and enthusiasm they had went above and beyond what I expected. Even if you do not wish to be a trainer I highly recommend that you attend this course for the knowledge. I learned so much more from taking this course.

Thank you to all the coaches from Reebok One!!

Comment #40 - Posted by: Nick D at February 6, 2012 10:12 AM

Feb 4, 5, 2012 CF Cert L1 at Box One status update...Coaches Joe, Austin, Bobbi, Jennie and James provided camaradarie and knowldge expected...100%. High fives to you all. Kudo's goes out to Coach Caleb too for providing support through the weekend.

Finding a weekness is easist when we all help each ohter and with more time and exposure to this enviroment I'm sure there's no other way to go but improve and increase on each GPP... CSSF/PS/CAAB. I intend to keep being an ambassador and hope to meet up with other CrossFit'ters in the future.

Thanks for this new bucketlist item checked off!

Comment #41 - Posted by: Evan Locke at February 6, 2012 10:13 AM

I want some of that bacon jam.

Comment #42 - Posted by: Gabe at February 6, 2012 10:28 AM

WOW! This weekend at the Level 1 Cert at Rainier Crossfit met all of my expectations! I came away with so much knowledge and inspiration. A BIG thank you to all of the coaches! You all are so good at teaching the Crossfit way. I highly recommend this course!

Comment #43 - Posted by: Jean Anne Dobrowlski at February 6, 2012 11:03 AM

Thank you, CrossFit Tomball! Our instructors were incredibly intelligent in their specialties and extremely professional. AMAZING! Thanks to you all.

Comment #44 - Posted by: Erin H at February 6, 2012 1:04 PM

L1 at Rainier CF this weekend. All I can say is phenomenal job! The coaches are polished in their delivery. Incredibly well done course and worth the time, travel and cost. Thanks Kurtis, Todd, Nadia, Abi, Jesse and Tommy! I am inspired once again and the Kool Aid keeps going down smooth.

Comment #45 - Posted by: Greg Moore at February 6, 2012 2:23 PM

Just finished the Level 1 at Reebok CrossFit One, it was a a great weekend. Perfect combination of lots of relative information and practical useful application. The material was presented in a way that made it possible to come away feeling energized and not burned out. Well done to the staff, Joe, Bobbie, Austin, James and especially Jen (since I somehow left your name off the list on the survey site, sorry). Great group of immensely talented, bright and pleasant people to to be around, loved it!

Comment #46 - Posted by: Patrick Malleolo at February 6, 2012 2:38 PM

I wrote (...in general, smaller bodies are stronger, pound for pound, than larger bodies. (I.e. ants are stronger, pound for pound, than elephants.)

I meant "e.g." not "i.e." (doh!)

Sorry for the foo pah :-)

Dave T.

Comment #47 - Posted by: Dave T. at February 6, 2012 2:54 PM

Finished the Level 1 cert at Reebok Crossfit One, it was amazing. Great combination of lecture and on hands learning. Joe, Jen, Bobbie, Austin, & James did a great job of teaching and you can truly tell that they have a passion for what they do. It was a great experience!

Comment #48 - Posted by: Greg L at February 6, 2012 3:11 PM

Finished the Level 1 cert at Reebok Crossfit One, it was amazing. Great combination of lecture and on hands learning. Joe, Jen, Bobbie, Austin, & James did a great job of teaching and you can truly tell that they have a passion for what they do. It was a great experience!

Comment #49 - Posted by: Greg L at February 6, 2012 3:14 PM

Reebok Crossfit One Level 1 course was great! The training staff was amazing and made the whole weekend fly by it was so fun. Gym was so nice wish I could train there more often. Thanks guys

Comment #50 - Posted by: Ryan Knutson at February 6, 2012 3:54 PM

Just made up Tyler.

5 rounds:
21 reps 65lb sumo deadlift high pull
7 x 3 (assisted) pullups, 3 full bodyweight dips

31 minutes

F/23/185/5'7

Comment #51 - Posted by: Lauren at February 6, 2012 4:40 PM

21st time running Redwood Regional Park 5k loop. 35:33--new PR.

Comment #52 - Posted by: kevin o at February 6, 2012 4:42 PM

Thank Kurtis and the rest for such an awesome training! I took my PT course a year ago, interned at a crossfit gym and got hooked. I'd like a refund on my old certificate please. It was a joke of a class that basically said if you aren't pretty you won't succeed in the fitness world. Where do looks play into function?

Thanks again,
Seth

Comment #53 - Posted by: Seth Gunter at February 6, 2012 5:48 PM

Had an amazing experience at Reebok CrossFit One! Great weekend of training and camaraderie! Love this and wish I discovered CrossFit years ago!!!

Comment #54 - Posted by: Ryan B at February 6, 2012 6:20 PM

Off for a few days b/c work. So, today did:
21, 15, 9 - 95 lbs Thrusters; Kettlebell Swings 1.5 pood; Pushup on Bosu Ball; + .75 mile warmup run.

Comment #55 - Posted by: sf1 at February 6, 2012 6:23 PM

What an incredible group of instructors at the CrossFit Level 1 cert at CrossFit Coral Gables. I've absorbed and learned so much information I thought I had already knew and the instructors were really amazing. Plus I shaved over a minute off my Fran time and got my first legit strict muscle up just by being motivated in their presence. Worth every penny. Thanks guys/gals.

Comment #56 - Posted by: Nate. L at February 6, 2012 9:42 PM

Had a great weekend at CF STHLM L1 course.
Big thanks to Karl, the ninjas and the finja! ;)

Comment #57 - Posted by: Marja at February 7, 2012 1:24 AM

F/41/5'6"/150

5K: 28:34

Comment #58 - Posted by: mom to five at February 7, 2012 3:13 AM

Level 1 cert at Scottsdale was AWESOME! ALL of the trainers were incredible.. Props to you all!
Yes, Bob H. was there with John.. it was great to see Bob be one of us and just wanting to absorb as much as possible!

Comment #59 - Posted by: Susan P. at February 7, 2012 7:29 AM

Great weekend @ Level1 in Tomball TX. Awesome trainers and a fun group of peeps. Thanks for all your time and help!!

Comment #60 - Posted by: bwb at February 7, 2012 8:34 AM

Had a great time training at CrossFit One this weekend. All the trainers were knowledgeable and gave great presentations. Super easy to learn in that environment. Thanks for a fun and useful weekend!

Comment #61 - Posted by: Sara H. at February 7, 2012 10:16 AM

SUNDAY 120205

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps (Scaled to 115)
135 pound Overhead squat, 10 reps (Scaled to 115)
15 GHD Sit-ups
Catching up from yesterday.


4 Rounds + 7 Push Press


Push Press was easy, could/should have done that with 135, but I only have 1 bar. OHS on the other hand was BRUTAL. Couldn't find the right track, tough to get low enough to open hips, all around bad day there. GHD's are pretty meh at this point unless we do a Sh*t load.

Comment #62 - Posted by: Clayton m/31 71" 215 at February 7, 2012 5:33 PM

Took the Level 1 course at CrossFit One this past weekend. What a great experience. The instructors were terrific. My thanks to Joe, Austin, Jenn, Bobbi and James. You are all so knowledgeable and totally committed to CF and passing along your knowledge. Virtuosity to the max.

Comment #63 - Posted by: Walter at February 8, 2012 5:21 AM

Did the deadlifts at 135lbs (prior back injury) and a 350m run Time was 10:15.

Comment #64 - Posted by: Nathan Corrigal at February 8, 2012 6:02 AM

Spent the weekend in Houston getting CFL1 with the crew at CrossFit Champions. I had a great time with everyone, and I particularly enjoyed watching the pros workout. Everyone hits the lifts, movements, and warmups a little differently, so it was great to soak in the fresh looks. I wish I could workout with you all for a month straight. I'm a quick learner, and I thrive on intensity.

Came back hitting my 7th week of CF hard with a 1200m run and 150 24" box jumps in 11:06.

Love and Light,
David Welch
Assistant Coach
Astrophysicist
FinishLine CrossFit
Justin, TX

Comment #65 - Posted by: David Welch at February 8, 2012 11:54 AM
Post a comment






Remember personal info?