Nice! Looking forward to this one. KB swings might be one of my favorite exercises.

Ouch! Gonna be a good one...

I don't get this one...

Great Crossfit class in Morristown. Mike and crew were awesome. Suggestion for improvement: suffer through Fran with us!!!!!!!!!

Great Crossfit class in Morristown. Mike and crew were awesome. Suggestion for improvement: suffer through Fran with us!!!!!!!!!

I was at Level1 Morristown and the instructors were the best! They went over all movements thoroughly and till everyone understood. They interacted with the group which made learning fun and easier to understand because the hands on approach. It was a great experience! Thank you guys!

Awesome Level 1 in Morristown. Coaches were the best. Thanks guys!

Awesome Level 1 Cert at CF Morristown. I don't know about everyone else but thanks to our virtuoso coaches, that test seemed hella easy. Great to see Keith from CF Virtuosity again, and nice to meet Camille Leblanc-Bazinet, Dave Lipson, and Russell Berger in person after seeing them in so many videos. Not to forget our flowmaster Mike, Mike #2, and Rob. Thanks for everything, you guys rock.

i have done kb swings before but what does pood stand for?

Pood = 35 lbs
1.5 Pood = 53 lbs
2 Pood = 70 lbs

@Blake - a pood is either 16 kg or 36 pounds

Awesome Class at FT. Stewart, Thanks alot to Mike and the Crew (especially to N&C)!!!.

Aww, the swing. Doesn't look like much, easy to under estimate. Don't make my mistake.

I just finished the Level 1 course in Morristown, NJ.
Mike, Dave, Russell, Rob, Keeth and let's not forget the two interns Camille and Mike, you guys are AWESOME!!!!!
I highly recommend this course even if you don't want to be a coach. I learned so much from this course and I'm looking forward to more PRs. You guys are the best!!!!!!
Thank you.

I just finished the Level 1 course in Morristown, NJ.
Mike, Dave, Russell, Rob, Keeth and let's not forget the two interns Camille and Mike, you guys are AWESOME!!!!!
I highly recommend this course even if you don't want to be a coach. I learned so much from this course and I'm looking forward to more PRs. You guys are the best!!!!!!
Thank you.

Finished my CF Kids cert today and I must say that is was one of the most enlightened and rewarding experiences....The Coaches (Todd, Jhon, Jon, Ellie & Jen) were extraordinary and you can feel the passion in what they do... I learned so much in this course and I highly recommend it to anyone that has kids, comes in contact with kids, or may want to possible train kids, and even if you don't have any interest in training kids this cert course may actually change your mind....We are the change and we can empower and educate the new generation to be the change as well....THANK YOU CF KIDS!!!!!

Nicole, Chuck, Chris, J-Mac, Jenni & X-Mas, Thanks for a great weekend! Not sure what I'm gonna do Monday without you all. I may have to start in VA and work my way back down on an east coast box tour. Thanks again!

Bad ass class this weekend at Crossfit BGI!! Instructors were ridiculously good! Learned a lot, can't wait to take this info back to my box.

@ #3- The workout is:

21 Backsquat @ 225
21 kb swing @ 2 pood (70 lb)
15 backsquat
15 kb swing
9 backsquat
9kb swing

for time

Level One West Palm Beach!!!!! I had an awesome experience! Chuck and the crew were great. Loved that each had there own personality! Chuck you can work on you jokes...but nevertheless the whole experience was great. I came out of there learning lots of new things and correcting lots of flaws I had. Again thanks all you guys for the great experience!So excited to see where Crossfit takes me!

Level One West Palm Beach - Thanks for a great weekend. Nicole, Chuck, J-Mac, X-Mas, Jenni, Chris, I appreciate your time and help! Great experience to build on. Not sure what I'm going to do on Monday without you all. I may just have to start in VA and work my way back down on an east coast box tour. Thanks again!

Level 1@ FT Stewart!!!! It was sweet Mike G and Chuck you guys are awesome! thanks for the Great pointers!!!!!

Classic case where external loading makes certain WOD's MUCH easier for some.. My boy Malik Jackson can do about 50 reps in one set of 225-lb back squat, seeing how he's 6'5" and weighs about 270 lbs of pure muscle.. For me, at 5'7" and 170, it takes at least 4 or 5 sets for me to get that many reps in.. but he can't catch me in a race. So who's fitter LOL

Please help, what should I scale back squats too if my max is 250. Am 15 yrs old with a very low squat :s

Impressed by the extreme professionalism of all the instructors at Fort Stewart last week. Thanks for your enthusiasm & knowledge!

Did my level 1 in Singapore and it was amazing. I thought our coaches were fantastic.

They made learning the content fun and easy! I just wish some of the questions on the test were a little clearer...

I completed the Leve1 training course in Morristown, NJ.
Mike, Dave, Russell, Rob, Keeth, and let's not forget the two interns Mike and Camille. All you guys are AWESOME!!!!!!!
I highly recommend this course even if you are not interesting in coaching. I learned a lot from this course and I'm looking forward to new PRs. My suggestion is to keep doing what you guys are doing. Hell yeah!!!!!!!!
Thank you!

max squat 260 what should I scale too

Had a blast at the level 1 this weekend in West Palm! Big thanks to all the coaches, yall held it down. Had a good time with the lifting today Chuck, thanks again. AWESOME CERT!! PEACE!

My crossfit wish is for a daily optional women's weight to be posted alongside the required :-)

4th day doing CF really looking forward to this workout.

Awesome Kids CrossFit cert at CrossFit Kingdom - amazing instructors (Todd, John, Doc, Aimee, and Jenn) and the hospitality was exceptional! Thanks Vidal! Great meeting everyone this weekend -- keep in touch and let's change the WORLD!

Ditto to #21!!!

Perth Lvl 1 cert was awesome.
Amazing weekend. Great coaches and great people. I want to go back and do it again. What a weekend!

Scale it yourself ladies. Lets say that the guy they were thinking about had roughly a max of 400 for back squat. So do like 55% of your max. then obviously do 1 pood cause even 1.5 is heavy :)

@#17 Bing Fu - did Malik make a similar post when workout 12.1 of the games came out?

Chuck - you said you would be looking for feedback. Great job.

Chris - best nutrition seminar ever!

Awesome learning experience, very professional! Thanks for coming to West Palm Beach! Learned some great new cues from everyone!

Please post the optional womens weight! That would be awesome

Generally the women's weight is around 70% of the Rx weight.... So if men do 225, women do 157.5... Or 155

Other common weights are

Men- 95, women-65 ... As in Fran (actually 68%)
Men 185, women-135... (73%)

"womens" weight for this would be 155, and the kb's would be 1.5 pood (24kg). I arrived at this number by finding the percentage difference between known ratios ie. 95/65, 135/95, 185/135. the percentage appears to be at or close to 70%. Also I have noticed that the "mens" weight is only convenient plate usage ie. 25's, 45's, 45's and 25's, 2x 45's, there is no science

The day crossfit.com posts a prescribed women's weight will be the day crossfit is no longer crossfit, if that makes any sense. Life has no scale. When your running out of a burning building it won't be easier because your a guy or a girl or have diabetes or high blood pressure. That is the beauty to crossfit, there is one bar and everybody works to meet it. Life is Rx and life doesn't care about your situation there is no scaling life and your WOD is the same way.

river north crossfit certification was awesome! i learned so much from an awesome group of instructors. high hopes for the future!

Feedback from Level 1 Cert @ Crossfit Perth - most informative 2 days of education I've ever sat through! Top job by Doug and all coaches!

Kids Cert in Miami (CrossFit Kingdown) was absolutely wonderful. They filled the 2 days with pure knowledge on preparing us to change the world (one child (or many) at a time). It's a new world !!! Also, BIG thanks to the staff and our host (Vidal).

What if u can't even squat that once?

Outstanding Level 1 Seminar at Crossfit Singapore!

The lectures were clear. The breakout sessions on technique were full of useful corrections of my own form, as well as tips about spotting faults in others and cueing clients. The hands-on coaching and encouragement during the group workouts were helpful to the athletes and educational for the spectators. If I had merely watched the seminar from 20 feet away the entire weekend, I still would have learned a ton.

The trainers are *expert* teachers. Stephane Rochet answered every question with patience and interest, even though he must have already heard them a million times. In fact, he prefaced most answers with, "Good question!" Nadia Shatlia's progressions for the kipping pull-ups and muscle-ups took me from novice to proficient in about 10 minutes. Honestly. All I did was listen to her, and follow her instructions. Juria Maree's enthusiasm for proper mechanics was infectious, and her methods for getting people to move correctly were brilliant. She made coaching an athlete, while simultaneously coaching the spectators *about* coaching the athlete, seem effortless -- though anyone who has ever tried to do one or other, let alone both, knows it is far from easy.

I came in with a CSCS and years of exposure to CrossFit, Wendler, Rippetoe, MEBB, etc. and etc. -- but all through the web. This seminar showed me what I'm missing by not having high-level CrossFit instructors available to me. I don't know how CrossFit screens for, and then further educates, seminar instructors, but whatever they're doing is working. The seminar was easily worth the $1,000 price tag.

scaled
135# / 1.5 pood
6 minutes

3:56 rx'd

#29, Dairus...

I know what you're getting at, but that's completely contradictory to CrossFit teaching and the whole CrossFit methodology. CrossFit WODs are always scalable. If you took someone who had a max back squat of, say, 225# and had them try and complete today's workout you would most likely get them injured or a case of rabdo. It's a lot more wise to prescribe someone a weight that pushes them to their limits but ultimately allows them to maintain proper arthrokinematics and postural alignment throughout the entire workout. If you start sacrificing form for anything, especially speed and weight, you will eventually injure yourself.
Something that may shine a lot of light on this subject is the CrossFit Level 1 Trainers Guide, which is available to you once you prescribe to the CrossFit Journal.

Jesus guys, don't you know how to use Google?
It's 2012 already, WTF!
http://en.wikipedia.org/wiki/Pood

Hey #31 look at http://www.crossfitbrandx.com/index.php/forums/viewthread/15291/ there's a nice lad scaling the workouts

Amazing weekend in Mundo Crossfit, Madrid, the course would not be so great it it was not for the breat staff. Crossfit knocked to Polish doors, now we´re ready to open it really wide.

7:22

Great weekend at level 1 in Morristown, everyone was awesome. I learned a ton, I saw some old friends and made some new ones. It was great weekend and a great experience.

m/46/185

7:32

M/40/5'11"/202

scaled; 8:48 w/ 185 lbs and 35 lbs

m/43/5'6"/150

scaled 185# bs 55# kbs

8:17

CrossFit River North L1 Class was outstanding. Thanks to all the great instructors, very informative and helpful. And thanks for putting us through Fran! Also, thanks to CFRN for hosting, great box!

m/27/5'9"/180

scaled 1.5 pood

9:51

Awesome Level 1 cert at Crossfit Perth!!! All you trainers were farken amazing. One of my most favourite Crossfit weekends EVER!!!

Scaled 185 & 1.5

8:53

scaled to 205 back squats all else rx'd

12:08 not happy at all

15:30 (185lbs and 1.5 pood)

7:50 - 225lbs Squat, 1 1/2 pood Swings....should have used less weight on the squats. Form struggled at the end.

Great time and learning opportunity at Crossfit Morristown this weekend. The staff was TOP NOTCH!! Thanks so much.

10:11 as rx'd, can't walk!

m/183cm/103kg
rx´d 8:47

10:21
KB used was 80 lb

Daniel B @ #34 and Darius @ #29 ... and for those pennypinchers who can't afford the measly $25 for an awesome one-year CFJ subscription, the CF Training Guide is one of the enticing freebies offered by the site for free download without a subscription! I think it's a teaser entry. The resources on the journal are amazing for the price. Hey Coach, where's the "lifetime membership" option on subscription?!

m/175/85kg

7:07
176lbs Squat
1.5 pood Swings

Crossfit Level 1 in Calgary was awesome. We had great instructors and I learned a lot.

RI scaling at 145/53

7:14

FOB Salerno

M/31/5'9"/170

as rx'd

6:57

Level 1 in Chi-town at river north could not have been any better. Facility, instruction, fellow athletes, etc. Shout out to Eric O'C and his gang for creating a great experience of physical and mental - can't say enough good things for both my wife and I - ep

M/25/191/5'9"

8:20 as rx'd

M/45/160

subbed 185 for first set, then 165
subbed 55lb for KB
13:09

M/27/155/5'6"

scaled: 155 lbs back squat, 1 pood swing

7:19

first wod and first post :)

(If I hadn't seen the wod demo, I wouldn't have known it was an overhead swings)

F/25/5'5

7:07 (60kg squat, 1 pood kb)

Thanks Stephane, Nadia and Juria for making Level 1 @ Crossfit Singapore a fruitful and unique experience! The experiences that you shared made a great difference to my understanding that I derived from the Training Handbook. I'm more fired than before!

8:02. Thank god for rollers and ice.

10:10 155 lb and 50 lb DB for swings, includes dropping weight from 165 halfway through 1st set

I atended Mundo CrossFit for the Level 1 Course last weekend (24/25 of March). It was a great experience. Thanks Jami, Maggie and Karl for the professionalism and knowledge shared! Até breve ;)

M / 31 / 5'6" / 150

Scaled 135lbs squat
1.5 pood

With a 100 mile running race this weekend, I will scale this way down. Once I recover from the race, I will go back to scaled weights.

For 45 reps, you would scale to 40-50% of you 1 RM. So you need about a 450lbs backsquat to maximize your power output. You could do it heavier but your power will suffer. Reference: Performance Menu, Pierre Auge

21 squats @ 225lbs, 15/9 squats @ 185lbs, all kb swings at 70lbs. Still took 28:35.

Front Squat @225
1.5pood kb swings
16:41.3

C2 500m, 400m run, CFWU x 1

#135 Bsqt
#45 KBs
9:49

Scaled: 115lbs squat, 1.25 pood KB

7:48

F/31/130
135/1 pood
4:45

Had an absolutely incredible time at Kingdom CrossFit in Miami for the Kids Cert! I highly recommend this course. The trainers were upbeat and just plain fun. Showing us how to be fun and creative but get the work done!

2012-03-26: 7:18. 135/45.

Scaled to Pack
21-15-9 reps for time of:
185 pound Back squat
50 pound Kettlebell swing

5:06 (pr)

M/34/6'3"/200

10.54

Time 4:54!!!!!! Great one.

6:15
My lungs were on fire, balmy 45 degrees in the GG today.

As rx'd
11:07

M35/6'7"/225 10:18 then Crossfit football scale 1 pood total 146

6:58

25/m/6'2"/276.8

19:22.4
75 lb Dumbbell, Dumbbell Swings

M/31/6'4"/265 lbs
as RX'd 8:24

30/6'3"/270 lbs
225 squats
2 pood KB Swings

8:01

8:23
subbed 70 lb dumbbell for KB

7:24 rx'd.

M/200/5'9"/30

21-15-9

225lb back squat
1.5 kb swings

4:11

Lower back is locked up like knox.

6:40

OUCH!

TKA or TKR on 2 April
21-15-9 reps for time of:
Pull-ups
Push-ups
Sit-ups
20lb Med Ball slams
2 minutes speed bag
13:24
M/54/6’/210

9:10

8:31
sub'd 185# back squats

run 600m
21 kettlebell swings, 1.5 pood
run 400m
15 kb swings
run 200m
9 kb swings

7:49

5 rounds

10 pull-ups
10 push-ups
30 kettlebell swings, 1.0 pood
40 double unders

17:36(PR)

Last time 19:15, on 12/17/11

M/34/6'0"/240

8:37 rx'd

11:05 RX'd

Squats came for 21: 9,7,5; for 15: 3x5reps; 9: 5,4 reps
KB swing: 15 and 6, 15, 9

Scaled:
125 Squat
1.0 pood KB swings

(5:21)

6:07 with 135 BS and 2 pood KBs
BS- Were slow, I just do not have very strong legs. However, I did all the rounds without racking the weight.
KBs- not a problem and unbroken.

as rx'd - 7:16

Strength work
back squats 185# x 3-3-3-3-3
then
21-15-9
155# back squats
1 pood kb swings
9:30

Laura f/49/5'7/142

7:30

BS were slower than I would have liked but still happy with the time.

m/38/6'1"/190

LJ #30, Darius, and others:

CrossFit.com posts a single WOD each day, 3 on/1 off. We are invited to do it "as Rx'd", man or woman. Indeed, all of our benchmark WOD's, the "Girls" and the Heroes" are posted with a single load/rep scheme. Doing anything else is no longer "as Rx'd". There is no woman's weight for "Fran", for example, despite the fact that there is a typically used scale of 65# for the thruster.

Of course that is totally different from asking "What is the usual or typical place that women would scale to or from?" Using the afore mentioned "Fran" we would offer that 65# is the scaled weight that many (most?) women will use, especially when comparing themselves against others. Note, however, that this is neither the "women's weight" nor is it "as Rx'd" when it is posted here on the Main Page. This is the point that Darius was making.

In general, for most women, the weight for a WOD posted here is too heavy. The typical place where one might start for a suggested women's scaled weight would be to divide the Rx'd weight by 1.4. ~155 here, yes? One could also simply surf over to Brand X from the "Start Here" tab on the left side of the Main Page for 5 different scaled versions of EVERY workout compliments of Guarddawg.

The programmers have made it abundantly clear that we will not routinely have a "women's weight" posted here (unlike the Games, Open, etc.). Not that big a deal if you keep in mind your friends from Brand X, and 1.4!

Cheers

M/5'8"/190 as rxd.
3:38!!!

m/5'8"/180

as rx'd 13:53

7:36. Still recovering from last week, so dropped squat to 135 and KB was 1.5 pd, took it pretty easy.

23 YO /M/ 5'10 180lbs
205lb BS 62#KB scaled
6:29

I don't understand the aversion to posting a women's Rx'd weight with each WOD (or at least a consistent conversion methodology to arrive at the women's Rx'd weight). Are we really pretending that men and women are striving to reach the same standard? Rubbish! If that were the case, then there would be no Male and Female divisions at the CrossFit Games. Seems to me like you're being stubborn for no good reason. One of the simple pleasures of CrossFit is gradually working up to "As Rx'd" for every WOD that you come across. Now, you're essentially saying only men will get that satisfaction for the majority of WODs. And for what? Obviously it's your (CrossFit HQ) prerogative, but why you would purposely alienate women like this is beyond me. And I'm a man!

6:45 rx'd

6m10s

14:57
185# BS
70# db swings

started watch after first set of squats so I just added 4 minutes (probably too much)

8:09 rxd

No workout today. I just finished my overnight drive from North Carolina to Maine.

I attended the Coaches Prep Course at Crossfit Vitality in Concord, NC. The prep course was worth every bit of money it costs. Outstanding instructors providing invaluable feedback every step of the way.

And if you are ever in Charlotte or Concord NC seek out CF Vitality. Its an amazing box with a very impressive owner.

m/5'9"/182

As RX'd.

10:35

13:50 rx'd

The River North CrossFit class was awesome! Eric, Joe and Lindsey did a great job of teaching the information, kicking ass and taking names :) Great job!!!

M/180cm/82kg/34

As RX'd
10:42
Thanks CF; a great "killer", keep it coming.

44m, 6-213
RX'd
9:18

44/m/176cm/72kg

21-15-9 reps for time of:
135 pound Front squat
1.5 pood Kettlebell swing

7:29

No squat rack at home, no kettlebells at the gym.

As rx'd, 6:40.

That got heavy fast. Unbroken through all, but had to take some rest between exercises. I think the swings were actually easier than the squats. Hope the legs survive this one.

9:48, still a little beat up from yesterday's 12.5 WoD

alright, I scaled this [novice and all] and it was my back was my issue. m/6'3"/195

21-15-9: 185 lb deadlift, 60 lb kettlebell swings
9:30, getting the first 21 deadlift's straight did me in

Posting this stuff to further motivate myself!

Chris and the crew were AWESOME! Very knowledgeable, outgoing, fun group of instructors. They all had their own strengths and showed them well. I personally learned a lot about proper mechanics and cues. Thanks again and a BIG thank you to River North Crossfit for hosting.

M/31/67"/180

Scaled 185 BS / 1.5 pood

13:05

M/23/5'10"/189

8:18

subbed 70# DB otherwise as rx'd

odd, my first post never showed
Novice here, so I scaled it to 185 lb deadlift and 60 lb kettlebell[db]swings
21-15-9: 9:30 M/6'3"/195

subbed 185lb back squat and 65lb DB thrusters

approx 16:04

surprisingly, the back squats were the limiting factor, and that is probably because my lower back was tight from Diane yesterday

crap, I miss read and did the wod wrong [deadlift instead of squats. . .fail. . .IDW] most likely redoing this next day I workout

M/29/5'7"/185

11:40 Rx

was surprised at how light the 2 pd felt.

12:55 as rx'd

M/44/5'7"/215

145 Backsquat 30lb dumbell

7:44

17:16 As Rxd,

need to get my squat up big style as I was cutting it down into 3's at the very start. But considering I'm 70kg, I'm reasonably happy that I did it rx'd!

Subbed 135 ohs because haven't done them in a while. 14:00. Prior ran a mile with weight best, 9 min.

225 Squat 21/15/9
35lb dumbbell swings (no kettlebells)

9:11

Legs cramping...

11:15

225lb for first 5 reps, 185 for the rest. 70lb dumbell. Low back still sore from Diane last week, so was cautious and slow today.

13:50 rxed.

Trying to claw my way back to being fit...this one nuked my legs. Time to hit the roller, yikes...

M/31/220lb/6"0'

6:50

M/19/180lb/6"2'
Scaled squats to 185lb
2 pood KB
4:12

10:29 w/80lbs DB

Back squats @ 205lbs
Kettle ball @ 60lbs (my gym didn't have a 75)

7:21 and I puked after. Good workout. I love the 21-15-9 rep matrix.

Scaled down to 185#
Subbed KB to Burpees
15:53

21-15-9

145# backsquat
60# db swing

m/27/260lb/6'2"
DB at 60 lb (heaviest my gym had).
225 lb back squat.
6:11

M/32/6'3"/320

As rx'd 11.33 min (no kettle ball used dumbbell)

Pretty sure I won't be able to sit the rest if the week :(

M/27/6'2"/195

Doing the Collegiate Strength WOD from CrossFit Football along with the mainsite WOD. Been going strict CFFB, but decided to go hybrid as of today.

SWOD:
Squat 1,1,1,1,1
365, 375, 385, 395, 405

Bench 5RM, 3x5 @ 90% of 5RM
255 - 5RM, 230 3x5

WOD:
as rx'd, except 70 lb. DB subbed for KB - 12.25

I'm sure the heavy squats affected my capacity on the WOD, but mostly I had to rest on my DB swings because my hands were getting sweaty and I was losing grip on the DB. Didn't want to send a 70 lb. DB flying through a mirror at LA fitness! Don't think they'd appreciate that too much! They might ban DB swings before I know it.

Crossfit Tour hit Ft Wort this weekend. It was a great experinece. I finally got to meet my all time Crossfit crush Nicole Carroll!! Not only is she freaking Hot but she is super nice! She is a tiny yet massive little lady if that makes any sense.

Mr. Froning Jr. and Mr. Bailey were also present and I must say are very nice gentlemen.
Along with other HQ staff there I met Coach Glassman. What an honor!!

Overall ever person I met, to include other Crossfit'rs, was very nice and willing to talk about their box, life, beer whatever! A great time. This community is AWSOME!

M/210/30

7:50

5:10 RX'd

M
48/6'1"/225
Squats 175
60# DB subbed for KB
8:32

15.30 as rxed

225lb squat, 1.5pd KBS
butt onto box, garage
~18'...squats broken (8/9/4, etc), good form.

M/43/5'7"/220

8:24

subbed 80# bolted plate Kettlebell (necessity being the wicked step-mother of invention).
Otherwise as rx'd... tough, almost pood.

6:57

21-15-9 reps for time of:
110 pound Back squat (50kg)
1 pood Kettlebell swing (16kg)

5:21

M/42/67/210

7:40 as rx'd

Awesome cert in Calgary this weekend!! Can't wait to get back to our box and spread the knowledge!!

0800 @ CrossFit 42 South, Tasmania, Australia

Drummond Williamson: 5:40rxd
Jimmy Thomas: 6:27rxd
Russell Kapper: 10:26rxd

0800 @ CrossFit 42 South, Tasmania, Australia

Todays WOD

Drummond Williamson: 5:40rxd
Jimmy Thomas: 6:27rxd
Russell Kapper: 10.26rxd

10:57

Squats @ 185# (Form much improved)
Swings @ 60# (No 2 pood KB at the gym, probably a good thing in hindsight)

Had an excellent time at the west palm beach level 1 cert!!! I want to give a big shout out to Chuck and his crew, X-mas, Nicole, Jenni, Chris, and J-Mac. You guys were great, I really appreciated the hospitality! The most fun, knowledgable, and energetic crew, I couldn't have asked for better instructors to train us!

12:13 AS Rx'd

8:59
155# BS, 55# KB

Not feeling it today:

21 * 90kg BS
21 * 1 pood kb swing

scaled to 185 lbs and 45 lb plate for swings
6:53

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 8 HSPU per round
Back squat 45lbs x 5-5 95lbs x 5 135lbs x 5 185lbs x 3 205lbs x 2
Kettlebell swing 16kg x 5-5 24kg x 5-5 32kg x 3

16:32
205lb back squats
Foam roll after

19:30...just started crossfit and am stoked!

m/18/6'0/203

9:21 virtually RX'd (2 pood replaced with 70 lb iron grip dumbbell)

Dumbbell swings really taxed the grip. Challenging WOD overall.

used 50 lb db for swings

4:33

We had a wonderful experience at the Singapore Crossfit Level 1 Trainer course this weekend (March 24-25). Stephane is a natural-born teacher: articulate and clear, highly knowledgeable and able to respond to any question no matter how picky, super warm and generous with people. Nadia is an outstanding coach who can break any movement down to its essentials in order to teach it, such that she was able to help me learn the butterfly kip in a matter of minutes, and she also cued my husband to his first muscle-up (+3!). And Juria is a first-rate communicator, using visual imagery/metaphors and just-right cues to coax good movement out of a very diverse group in terms of language, experience, and ability. I was amazed by their skill in leading us all through a shared “Fran” experience at the end of day 1!

Throughout the weekend, all the coaches gave up breaks, stayed late, and generally made themselves available to us to answer questions and talk Crossfit. They were all 100% engaged from before 9am until long after 5pm each day. I was impressed by their level of professionalism, their energy and dedication, and their ability to connect with people. I’ve rarely seen such smooth teaching, and both my husband and I are veteran teachers.

I hope Crossfit coaches travel in style to these overseas seminars and are richly rewarded for their services. They should be earning salaries that are at least equivalent to those of US doctors, since they do far, far more to promote health and wellness.

3:20

41M/5'10"/167#

W/U: BS, 10x3 at 45-65-85-105-125-145-165-185-205-215; KBS, 10x3 at 25-25-25-25-35-35-35-55-55-55.

As Rx: 8:41.

C/D: skipped.

Blitzed through the first round. Hit the wall in the middle of round 2.

@ #124, It is posted every time. Go to the Brandex Scaled Section under the Start Here tab and you'll be able to see it. Simmer down dude, I can only assume there are a lot of things you've been missing on this site. Go check it out!!

Scaled to 185# squat and swung a 70# dumbell , 8:29
Week 3 of crossfit and i am still loving it , even though you murdered this newbies legs last week.
Good luck everyone !

Scaled to 185# squat and swung a 70# dumbell , 8:29
Week 3 of crossfit and i am still loving it , even though you murdered this newbies legs last week.
Good luck everyone !

scaled
135lb and 1.5 pood
Time 9:15

27/Male 6ft 204 lbs

7min 5sec

3 mile run
21:45
Then
21-15-9
135# Back Squat
35# Kettles
7:25

Used 185# for squats and 45#DB for swings in 14:12

M/41/5'10"/264
12:55 as RX'd

16 Years Old- Scaled

185 Back Squat
50 lb. Dumbell used instead

4:06

Fantastic Level I Cert in Calgary, Alberta. Hats off to Joe, Zack, Matt, Cheri, Nicole and Jason for a fantastic weekend of a wealth of knowledge presented in a great environment. Thanks to our host CrosFit Ramsey.

150lb BS, 62lb kb

9:36

Hey Kevin, if you're running instead of squatting, I guess it is bad news for the knees, but you did a fantastic job. So did you Laura, and congrats on the PR Carole.

I have to agree with Liberal Atheist Crossfitter: is there really a GOOD reason not to post a women's weight? It is unpleasant to be so easily pigeonholed, but apparently all of us liberal atheist crossfitters really DO think alike.

scaled to
185lb back squat
1.5 pood

did 31 BS and 21 swings until I tweaked my back

9 minutes

Had to sub 1.5 pood kettlebell.

11:54

12:30 rx

RX - 15:13

RX - 15:13

Male 20, 6'2 220.

10:15

Male 20, 6'2, 220
10:15

Day 1 2012 attempt

20 lb dumbells for both excercises

5:13

M 6' 185

Day 1 of my .com challenge.

Putting regular CF Vancouver programming on hold for 4-6 weeks to follow strict .com, see what happens.

11:04 rx'd

tougher than it looks.

see ya back here tomorrow!

Back Squat
5x5 - 205, 215, 225, 235, 245 (10x Bar Dip each set)
5x1 - 275, 285, 290, 295, 300

M/5'11/215
7:45

8:19

Mod 205# BS
1 pood KB

09:28
55 lb DB
155lb BS

rx'd
8:40
mind wasnt there today
mmm...again
mff bg

CF-L1 Seminar hosted by CrossFit Perth

Thanks very much to the CFHQ seminar team - Doug, Drummond, Stacy, Tracy and Erik. Your instructional technique, briefing style, depth of knowledge and sheer enthusiasm were outstanding.

Thanks also to Jas @ CFP for use of his box.

21-15-9 reps for time of:
135 pound Back squat
1 pood Kettlebell swing

6:41

21/M/5’6”/160
CFBD: 2/27/12

20-30 min give or take 1.5 pod & 205 Lb back squat

age 22 bw 170

5:24
135 lb back squat. 1.5 pood kb

age 22 bw 170

5:24
135# front squat. 1.5 pood kb. low back is fried

160# squat
50# DB
10:52

M/29/5'11"/260
205 Back Squat
60 KB Swing
9:05

185lb.
70lb. kb
10:45

6:10 (165#)

21-15-9 scaled to 135# BS, 50# KBS:

6:49

Glad I went with a weight I knew I could handle. No knee issues on squats; some right knee medial twinge in KBS round of 15, so went slower and straightened feet a bit. Wondering about most functional foot position for KBS...

w/u - 30 sec Samson, 7x foot-el pushup, scap push, sit, 45# squat, dip, bar swings, 50# KBS, 115# squats

c/d - 2x10 53# face pull, 10 bar swings, 2x15 40# reverse wrist curl

9:27

Scaled squats to 60kg
Scaled swings to 22.5kg dumbbell

M/40/190/5-10
Rxd
21-15-9 reps for time of:
225 pound Back squat
2 pood Kettlebell swing

7:10 reasonable pace
BS- 21, 5-5-5, 5-4
KB 12-9,10-5,9
little sore the next day, a good soreness, paced about right, not wanting to get tired, then hurt.
Data was:
AVG HR at 77%, pK at 83%, cal 154, delta HR 182-151=31

11:35

M/36/157/5"7
FS Co. 25 Reston

12:12 RXD

70kg squat
30kg db for kbs

9:37

28/m/5'11"/188
As rx'd
12:04

38/m/5'7/155

95# BS
1.5pd KB

6:05

AFTER a 50 burpee pullup warmup

I subbed 205# on the backsquat, and still those sets were broken. Kettlebell swings as rx'ed and unbroken.

9:44

M/30/5'11/215
225 Back Squat/ 45 Kettlebell
7:45

M/40/5'10/205
135 / 1 Pood
6:30

11:31 for 165lb squat & 1.5pd kb. 1k run wu 4:40.

m/55/5'10"/173

Woke up this morning to excruciating muscle spasms in my back thanks to this WOD. Hell yeah.

Excellent cert in Calgary on the weekend. Joe Matt, Zach, Jason, Cherie and Nicole were great instructors. Thanks.

Really scaled this one down did squats at 135 and a 1 pood kettlebell because that's all they've got...could've done a db but oh well...did the squats down to a wall ball that's why I scaled it down so much

9:21

Jen
Subbed 45lb BS, 20Lb KB
6:14
Sebastian
Subbed 165lb BS, 45lb KB
8:32
Solid workout

Scaled down, 1.5pood, 135lb squat, 6:05

m,31,180, 5'8

185 squat
50 kb
14 min

9.55 Rx's

6:33 @ homne. High Bar

34/M/190

195 for the BS
and
70 dumbbell for the swings

8:44

135lb squat
1.5 pood swings

8:24

Back Squats at 165,
45lb db for the swings (upped reps to 26/18/11 to meet the rx'd load)

9:13

21-15-9 reps for time of:
185 pound Back squat(777/87/9)
2 pood Kettlebell swing

10:45

M/42/6'3"/262#

MOD WOD due to new hip

21-15-9
135# Front Squat (less painful than back, no idea why)
60# db swing
Total time: 6:36

west palm beach class this past weekend was awesome. Thanks Chuck and the rest of the trainers. You guys were great. Thanks for the pointers

Rx'd 4:16

M/33/5'9"/158#
Rx'd 9:35

6:15

M/36/5'8"/180

8:51 rx'd

5:14 as RX'D.
M 29/5'9"/190

squats rx'd, kb's scaled up to 80lb dbbell
7:04

M/20/5'8/160

10:00 scaled to 205 and 50lb db

M/25/5'7/155

10:00 225 and 50lb db

6'/215/35/m
225lbs & 70lb DB
18mins strict form on all reps

10:04

scaled to 1.5 pood. (largest I have..)

15:59

1:26:55

16:03

185 lbs BS

7:00 scaled
135 squat (should have gone heavier)
1.5 pood

16.01 as rx'd.

8:41 Rx'd

* first round Squats unbroken
* All KBS unbroken

8:56
185lb squat
25lb kb

Jill:

4:39 115# squat 25# dumbbell

Joe:

3:58 135# squat 25# dumbell
(back tweaked rehab workout)

4:12 (70lb dumbell- Gym had no kettlebells)

24yrs
5'8"
210lbs

Houston, TX

5:35

Sub 1 Pood (35#)

as rx'd: 21'31

225 pounds was quite heavy, especially after coming back from two weeks off.

125lbs/1.5pood 12 mins

F/41/5'6"/150

105#, 1 pood KB

9:03

been sick for several days and not fully recovered yet, so really dragging. 105# wasn't too heavy, but enough for this time.

21 back squat @ 135 lbs
15 KB swings @ 55 lbs
15 back squat @ 135 lbs
15 KB swings @ 55 lbs
Untimed

M / 34 / 6'0 / 233

as rx'd: 11min 20sec

155 pound squat
50 pound kettle bells

21-15-9

9:47

RK 5:11 (85lbs / 25lbs)
Chris 5:24 (135/24)
BTT 6:48 (135/24)
Aaron 4:04 (pvc/24)
Caitlyn 4:11 (15-air/20 lb)
Angie 3:50 (15/8)
Crystal 3:47 (15 fs/8)
Veronica 3:51 (55/12)
Mrs. Pip 4:14 (65/12)
Mrs. Carey 5:16 (55/12)
Marianne 3:53 (75/12) 15-12-9
Mr. Carey 4:32 (45/16)
Barb 4:53 (10# bar/8)

age 22 bw 170

5:24

135# back squat/1.5 pood kb. low back is fried

7:01 rx'd

50 / 184

115# for Back squat
55# DB for KBS

5:47

M/27/170/5'8"

Out in the field so I had to sub the 225# back squats with air squats and 2 pood KB swing with 25# KB swing

63-57-51
Air Squats
25# KB Swings

7:10

9:13

5:27 as Rx'd PR by 2 mins.

m 34/74kg/177cm

15:15

155lb BS
1.5 pood kb

M/40/76"/245#
Spinal fusion S1,L5,L4

155lbs / 70 lb bell

10:34

11:10 as Rx'd.

13:47 as Rx'd using a 70# DB for the swings.

Crossfit level 1cert. At morristown was amazing! Mike, Dave, Keith, rob, Russell, Camille, and mike, hopefully i didnt forget anyone, all you guys were great. Couldn't have been a better experience I would recommend this course to anyone.

M/42/5'8"/166

185lb BS and 50 lb KB
6:00

Then 50 burpee jumping pullups (bar 12" above fingertips)

135 for backsquat
2 pood on KB swings

21-15-9

14:58

M/50/192cm/94kg
BS Rx'd [3x7: 3x5: 3x3]
KBS subbed with 32.5 kg Dumbbell swings [11;10: 8;7: 9]
12:42

M 38/5'10"/189

185lbs
2 pood

12:48

33 yom, 190 lbs

13:18

185 lb back squat
75 lb db swings

M38/5'8/168

185 lb back squat 2 pood kb swing.....12:51

21-15-9 reps for time of:
155 pound Back squat
2 pood Kettlebell swing

12:20

WWJ
21-15-9 reps for time of:
40 pound Back squat
15 lb Kettlebell swing

11:12

Subbed 70# dumbbell:

9:31

Broke squats up into sets of 10, 6, 5, 4. DB swings unbroken. Happy with the performance. Good WOD.

M/34/5'9"/155

Subbed 1.5pood KB.

8:07

m 53 / 5-10 / 160#
135 #back squat / 40# kb
6:28

14:25 as rx'ed.

I cannot believe how sore my quads are.

M/22/6-2/205
15:45

New to crossfit, you guys are nuts

It was about 11 minutes.
instead of back squats, I did deadlifts:
85lb deadlift
25 pounds KB.

as rx'd, 13:09

Remember what being out of shape feels like. This sucks.

Subd 55 dbell; no KB or applicable DB. 17:32. LeM gym (bad rack, no bumpers)

21-15-9 reps for time of:
135 pound Back squat
1 pood Kettlebell swing

tt = 6:58

7:34

scaled to 155#, 40#
went light because I hurting from heavy OHS workout yesterday and didn't want to push it too much today.

Subbed 80kg for 100kg (175# for 225#)
24kg KB.

6:31

10.05. 155# and 55# db

m/38/5'9/181
CFWU-3. Reg. Superman. Burgener. Row 500m.
8:39
Back squats not too good on last 2 rounds. Unbroken first, but slow, esp 15 - 5+6+4, then 6+3
KB not bad. Pretty good job w/hips back, chest up, tight butt
I think - 14+7, 9+6, 8+1-tried to do all 9 - afraid I was going to lose grip.

Great Level one in Tomball! Much thanks to the crossfit crew for a very enjoyable weekend of crossfit! Nailed my first muscle up ever on my first try! Never touched rings before in my life. A great break down by X-mas made it as easy as 1,2,3. Also Russell's nutrition lec. really broke it down into a simple way to explain to others who tend to lose me as soon as I get into the science of it all. Also Chuck Matt Zac And Sara, everyone of yall at one time or another inspired me to push my self further and to one day open my own box and help inspire others as you have me.

Again much thanks to the tomball crew, looking forward to meeting yall again in the future!

2 pood Kettlebell swing...

13:00 185 backsquat, 2pood kb. kudos to everyone who pulled this off rx'd

12:36

225
60lb KB

9:17
used 20 kg dumbbell for swing (heaviest available)

155# bs
35# db swing

12:27

Did something different

With a partner
Did 10 minutes
95 shoulder press x3
Alternating between sets with partner

23 rds equaling 69 reps each

Then did 1 pood kb swing
For 5 minutes alternating between sets with partner

10 rds equaling 50 reps each

6:34 rx'd

4/4...19:59...156/170, 220 cal
165# BS & 55# DB swing
Still feeling remnants of flu

Broke up squats: 15-6; 7-8; 9. KBs: 15-6; 10-5; 9. As rx'd:

9:45

11:39

36 yom 205 lbs

Rx'd 12:26

m/34/220

rx'ed 8:07

sub 70lb DB for kettle ball

9:52
185lb on BS (about 55% of 1RM)
Broken 12-9, 9-6, 9
KB unbroken

Race to the end to go sub 10 did me in.

M/27/6'1"/193

14:20 rx'd

CF WU

WOD for 3/26/12

21-15-9 reps for time of:
225 pound Back squat - subbed 165 lbs
-Did 7-7-7, then 5-5-5, then 5-4
2 pood Kettlebell swing - subbed 65 lb DB
-Did 7-7-7, then 8-7, then 5-4

13:00 - tough

28:55

51/m/190

Rx'd. 13:40

21-15-9 reps for time of:
205 pound Back squat
1.5 pood Kettlebell swing

Time 9:09

9:27 07.05.12
85k (85%) BS (unbroken), 32k db swings

as rx'd
6:45
M/26/70"/186

21-15-9:
250 pound back squat
2 pood KB swing

6:27
M/26/70"/186

CFWUx2
15:02

Mitch: 7:07
55 lb back squat
25 lb kb

as RX
11:55

squats were rough