March 5, 2012

Monday 120305

Rest Day


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CrossFit Level 1 Certificate Courses: 3rd Infantry Division, Ft Stewart, GA, Rogue Fitness, CrossFit Reykjavik, CrossFit New England, CrossFit The Royal Danish Lifeguards, CrossFit Memphis, CrossFit X Factor.
CrossFit Coach's Prep Course: CrossFit Roots.
CrossFit Kids Course: Rainier CrossFit.

"Gary Taubes: Questions From the Floor," free CrossFit Journal video, preview - [wmv] [mov]

Dispatch 3 from Kenya [pdf]

Welcome to Dzivani - video [wmv] [mov] [HD mov]

Dmitri Shostakovich, Sonata for Cello and Piano in D minor, Op. 40 Part 1, Part 2, Part 3, Part 4.

Robert W. Service - Each Day A Life.

"Why the World Needs America" by Robert Kagan, The Wall Street Journal.

Post thoughts to comments.

Posted by Pukie at March 5, 2012 5:00 PM

this rest day is much needed. back at it full force on tuesday

Comment #1 - Posted by: mike zolo at March 4, 2012 5:39 PM

Thanks, Todd!! Dilan and Aidan had a blast this weekend!!

Comment #2 - Posted by: Dave at March 4, 2012 6:01 PM

What a great weekend in Memphis! The instructors were top notch and did a great job. I felt like I was being trained by my friends. It was AWESOME!!! Great facility as well!

Comment #3 - Posted by: von at March 4, 2012 6:08 PM

Awsome weekend in Memphis! Instructors were the greatest and Faction is a Great facility. Loved it!!! Tough test, but awsome overall.

Comment #4 - Posted by: dennis at March 4, 2012 6:23 PM

Great time at Fort Stewart, instructors were awesome, and for the record I'm pretty sure Christmas Abbott could beat the crap out of me.

Comment #5 - Posted by: kerry harris at March 4, 2012 6:34 PM

excellent day in memphis, cant thank the instructors enough.

Comment #6 - Posted by: felix at March 4, 2012 7:10 PM

I think I will hit some active recovery!

Comment #7 - Posted by: Mark D. Nolan at March 4, 2012 7:18 PM

I had an amazing weekend and L-1 training cert at CrossFit xfactor. I want to thank Adrian,Nadia,Jesse,Tommy, and Kurtis for a great experience that will stay with me forever. You are all phenomenal trainers.

Comment #8 - Posted by: Nick lee at March 4, 2012 7:53 PM

I had a great time in Memphis this weekend. Top notch training from the best in the world. Again, thank you to all the trainers who were there to teach and push us!!

Comment #9 - Posted by: Nathan Boyd at March 4, 2012 8:19 PM

Just want to say "Thanks" for a great weekend at the CF Kid's Certification at Rainier Crossfit! For anyone that coaches kids, it is a must-take. 8 years of experience and research by CF Kids HQ is shared regarding Physiology, Programming, Coaching, Nutrition, and Safety. It is in the community's best interest that all Crossfit Coaches coaching kids take the CF Kids Seminar and give your Kids the best coaching and Crossfit experience possible.

Comment #10 - Posted by: Moe McCarty at March 4, 2012 8:21 PM

Hi everyone, been about a year since i checked on the site because i had a hip injury. But what happend to people commenting an posting their times. Last time i was on there was over 400 now theres only less than 100. I know cf is even more popular than ever so whats up?

Comment #11 - Posted by: Tom at March 4, 2012 8:59 PM

Man what great job the trainers did in Memphis Tn at Faction S&C! Learned ton this weekend! If you want to get better in crossfit give the Level 1Cert class a try!

Comment #12 - Posted by: Clay Adams at March 4, 2012 10:07 PM

Huge thanks to all the instructors at the L-1 Cert at CF The Royal Danish Lifeguards. I had an awesome weekend and look forward to implementing my new knowledge in my own training and the training of others.

Comment #13 - Posted by: Christoffer C. at March 4, 2012 10:21 PM

Almost anyone could read an article about how to coach athletes and begin to apply that knowledge out in the real world.

But in the same way that my olympic lifts will never significantly improve after reading a couple snatch, clean and jerk columns... my coaching will never improve without hands on quality instruction.

What I got at the Level One cert this weekend was just that, quality instruction on how to be a better coach.

Chuck, Nicole, Mike G, Dave, Hollis, and Kim drop knowledge on fools! Thanks guys.

Comment #14 - Posted by: C.T.P. at March 5, 2012 12:36 AM

@ #11 Tom, We still post our times and discuss many things here on the Main Page but today is a rest day and there are no times to post. Plus this is "Games" season and times for various workouts and for various schedules are being posted on the Games website.

Comment #15 - Posted by: Olen at March 5, 2012 2:36 AM


Comment #16 - Posted by: Shradda at March 5, 2012 3:28 AM


Comment #17 - Posted by: Ssdxff at March 5, 2012 3:30 AM


Comment #18 - Posted by: D at March 5, 2012 3:33 AM


Comment #19 - Posted by: Ggg at March 5, 2012 3:40 AM

L1 Training in Memphis was fabulous! Instructors were so impressive and inspiring. I'm new to CF, but after this weekend, I'm really excited to practice what I learned and then bring CF to the MS Delta! Thank you Chuck and team, y'all were awesome!

Comment #20 - Posted by: Lori at March 5, 2012 3:55 AM

Thank you so much to Chuck, Mike, Nicole, Kim, Hollis and Dave for everything you guys did this past weekend I. Memphis. I've been doing this for several years but after this weekend I can honestly say I have a better grasp on everything. You guys rock!

Comment #21 - Posted by: Elise Metts at March 5, 2012 5:45 AM

I had an awesome time at Faction Strength & Conditioning/CrossFit Memphis for the CFL1 cert this weekend! It was very informational and educational! All of the coaches did an excellent job. Thank you Chuck, Mike G., Hollis, Kim, Nicole and Dave!

Comment #22 - Posted by: Nick Hayes at March 5, 2012 5:58 AM


5K: 27:50

Comment #23 - Posted by: mom to five at March 5, 2012 6:03 AM

What an awesome weekend at the Rogue Level I Cert. I have been doing Crossfit for well over three years & I never thought I would attend a Level 1 cert. Ater a weekend at Rogue I highly recommend it to anyone who is serious about Crossfit as much as you think you know there is always more to learn! Look forward to attending many more Certs in the future.

Comment #24 - Posted by: Amber at March 5, 2012 6:26 AM

Thanks a great cert in Memphis at Faction S&C! I really enjoyed it, and I am more motivated than before to train and coach!

Comment #25 - Posted by: Shereen at March 5, 2012 6:36 AM

The Cert at X-Factor in Portland was amazing! The coaches were truly on another level! THANK-YOU!

Comment #26 - Posted by: Eric at March 5, 2012 7:35 AM

Great weekend in Portland. Thought we had a great mix of personalities for the trainers. It was a great experience. My only suggestion would be to take what Nadia did and have it applied to most of the breakout sessions where we go over movements. Have the trainees critique one another and try to correct errors in the movement, just as if you were coaching a new client. Hearing the theory and actually applying it is very different and I thought that was very valuable. Great job by all.

Comment #27 - Posted by: Erick at March 5, 2012 7:53 AM

Thanks to the crew at CFNE. Great weekend! Thanks to all the amazing trainers, E.C., Ben, Heather, Jon, Austin, and Jason. You were all very motivating and truly experts in all things crossfit.

Comment #28 - Posted by: Sefton at March 5, 2012 8:03 AM

Thanks to Chris, Russell, and Nichole for a great weekend at CrossFit Roots in Boulder, Colorado for the Coach's Prep Course. I learned a lot that I know I will use in the future!!!

Comment #29 - Posted by: Shawn at March 5, 2012 9:13 AM

What a great video about Dzivani. It makes me so proud to be a small part of this worldwide community that is CrossFit!

Comment #30 - Posted by: Kim at March 5, 2012 9:42 AM

bent over cable crunch ,lying on ground abs crunches,stability ball,reverse crunch legs lift,Prunk. ASAP
45mins treadmill

Comment #31 - Posted by: Marilyn at March 5, 2012 9:57 AM

Thank you Karl, Mads, Oliver, Steve, Sofie, Justin and Einar for an A M A Z I N G weekend at The Royal Danish Lifeguards Level 1 Cert! Having done CrossFit for almost 4 years let's just say my expectations weren't that high ... You guys knocked the ball out of the park! The way you conveyed our responsibility as trainers, Your passion, dedication and clear love of paying forward to us participants and were so so inspiring! It brought me back to exactly why it is I love CF so much. THANK YOU

Also a BIG THANK YOU to our host Ole Cosmus for bringing in the guys from PALEO who provided excellent food for us! YUM!

Comment #32 - Posted by: Maria Estella at March 5, 2012 10:36 AM

Just out of curiosity, which CF HQ person picks the literary pieces to read on rest day? Those works are always fun and enlightening, and were almost always never covered in my American Literature textbooks from college. It's quite a treat!

Comment #33 - Posted by: J.T. at March 5, 2012 10:53 AM

Had a blast this past weekend with everyone at the Level 1 in Memphis. What a great team of instructors with so much knowledge and experience. Happy to say i obtained a lot of it from all of you. Nice gym too.

Comment #34 - Posted by: austin at March 5, 2012 10:54 AM

Had a FANTASTIC time at the L1 Cert in Portland at CrossFit X Factor. Amazing level of coaches and so much information! I am still trying to process everything! I am so glad I decided to make the commitment to go to a L1 Cert. Worth every penny.

Comment #35 - Posted by: Amanda at March 5, 2012 12:06 PM


500 M Row - 1:37.5 Concept 2 Rower, Damper 6

Comment #36 - Posted by: lwoody at March 5, 2012 12:47 PM

Is there website that lists each day's events/workout for the entire 2011 CF games finals??

Comment #37 - Posted by: Chaz at March 5, 2012 12:54 PM

Had a great weekend at CFNE!! Loved it :)

Comment #38 - Posted by: Krista Sideri at March 5, 2012 1:01 PM

25 yd long jump
400 M Run
15 kettle bell swings 1.5 pood
20 situps

3 rnds for time: 14:29

pre-workout for police academy orientation day

Comment #39 - Posted by: SanJo Monster M/34/5'9"/189 at March 5, 2012 1:33 PM

Is this WOD for time or AMRAP?

Comment #40 - Posted by: Jay at March 5, 2012 2:35 PM

Hi everyone, I have a question about using protein. I'm eighteen and have had an entire high school sports career focused around cross country swimming and track so my endurance isn't lacking at all but I am not as satisfied with my lifting. Does crossfit support the use of protein? If so what kind is best and if not how should I go about packing on some weight(in muscle) without it. I eat like a swimmer so food intake really isn't a problem, I just burn it off and can't really gain anything.

Comment #41 - Posted by: Drew at March 5, 2012 2:55 PM

Had an amazing time this weekend at the Level 1 at CFNE. Huge THANKS to E.C., Ben, Heather, Jon, Austin, and Jason. Awesome gym, awesome trainers. Thanks for giving me knowledge I can pass on to others.

Comment #42 - Posted by: Chase at March 5, 2012 4:05 PM

The cert was one of the best experiences I have had in some time! thank you all so much!

Comment #43 - Posted by: Jason at March 5, 2012 5:08 PM

Back squats today. Results over there.

Comment #44 - Posted by: matt h 50 180# 5'11" 1mar11 at March 5, 2012 6:04 PM

Question: met a guy at a local school doing a summer S&C program for girls lacrosse: squat, bench, clean. My thought was "not bad, but why not just to CF for kids?"

Any thoughts? Alternatives?

Comment #45 - Posted by: matt h 50 180# 5'11" 1mar11 at March 5, 2012 6:33 PM

What a great weekend at Crossfit X Factor in Portland! Thanks so much to all the wonderful trainers! I'm so excited to apply what I've learned!

Comment #46 - Posted by: Judi at March 5, 2012 7:19 PM

Didn't know what to do with myself, so I took a bunch of buddies out to run the O course... good time

Comment #47 - Posted by: Eric at March 5, 2012 7:51 PM

Big thank you to Chris, Nichole and Russell for the great teaching this weekend at Coach's Prep at Crossfit Roots in Boulder. I learned so much about myself as a athlete and as a coach, that I can't wait to utilize that information for when I teach next. I learned a lot from you all and from the other trainers there, couldn't have asked for a better experience!

Comment #48 - Posted by: Ariana at March 6, 2012 2:44 PM

Memphis Level 1 cert was amazing. Thanks Chuck, Dave, Kim, Hollis, Nicole, and Mike G. You guys are top notch and thanks for letting me do WOD 12.2 with you guys. Also big thanks to CrossFit Memphis. You guys were great host and awesome facility.

Comment #49 - Posted by: Justin Wofford at March 7, 2012 5:56 AM

I felt like the level 1 certification in Memphis was top notch! A huge thank you to all the trainers! It was such a positive experience!

Comment #50 - Posted by: stacy ohlde at March 7, 2012 9:16 AM

Memphis level 1 Cert was awesome!!! I learned so much and you guys did an amazing job at making sure we understood everything. I agree with Stacy, it was top notch! Also a big thanks to Faction for letting us use their gym that was awesome!!
Thanks to Chuck, Dave, Kim, Hollis, Nicole, and Mike G. I received and awesome experience !

Comment #51 - Posted by: Evelyn Terrell at March 8, 2012 2:15 PM

L-1 Cert. at Fort Stewart was outstanding, great job by Rob, Austin, Christmas, Nicole, Bethanie, and Russell!

Comment #52 - Posted by: Paul at March 12, 2012 11:26 AM
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