April 2, 2012

Monday 120402

Rest Day


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CrossFit Level 1 Certificate Courses: 3rd Infantry Division, Ft Stewart, GA, McChord, WA, CrossFit Twente, CrossFit New Zealand, CrossFit Colosseum, CrossFit Champions, Rogue Fitness, CrossFit Bellevue.
CrossFit Kids Courses: CrossFIt Brand X.

"Adapt and Overcome: Nicholas Thom" with Nicholas Thom, CrossFit Journal preview video [wmv] [mov]

CrossFit and SAT Prep at NorCal CrossFit - video [wmv] [mov] [HD mov]

Posted by Pukie at April 2, 2012 5:00 PM

Great Cert at Rogue!! The entrance is everything!

Comment #1 - Posted by: John S at April 1, 2012 5:14 PM


Congrats on what you have achieved and continue to do!

Comment #2 - Posted by: Matt at April 1, 2012 5:22 PM

Excellent weekend at Rogue Fitness with Erik, Linds, Chriss, Joe, Joe, Jeb...I know I forgot another name or two...all the instructors were great! Thought I knew a lot already, but I learned so much more!

Comment #3 - Posted by: Kelly at April 1, 2012 5:44 PM

The Rogue Fitness cert was awesome! Thanks to all the coaches (Linds, Joe, Joe, Jeb,Chriss,Erik and Rudy) it open my mind so much taking all the knowledge back home!

Comment #4 - Posted by: Caroline L at April 1, 2012 5:48 PM

Jason. Outstanding. No really. Bam You get it.

Comment #5 - Posted by: tj at April 1, 2012 6:00 PM

NZ L1 cert....O for awesome!! big shout out to the trainers, and even though most of you were aussies..you guys rocked....Loved the humor over the 2 days from you all and now i wished i had of yelled out TIME at the end of the test like i was going to!! Stacey and danny thanks you putting my twin in the middle you made my weekend!! boom boom shazam!!

Comment #6 - Posted by: waka at April 1, 2012 6:44 PM

Awesome cert @CFNZ with Boz and the Aussies. Well worth it! Loved being around such experienced coaches.

Comment #7 - Posted by: Wes V at April 1, 2012 7:36 PM

Great Level 1 Trainer Cert. at Crossfit Champions. The trainers had awesome personalities and alot of knowledge that they shared with the group. Everyone will learn something at this course. I have been Crossfitting for 4 years and learned alot this weekend. Thank you to Russell, Sara, Chuck, Zac, Christmas, and Matt. And a special Thanks to the owners of Crossfit Champions for allowing us to use your facilities for this cert.

Comment #8 - Posted by: Michael Reagan at April 1, 2012 7:50 PM

I also attended at Rogue this weekend, and all the trainers were awesome, high energy, extremely knowledgeable, and eager to answer any questions!! Thanks to Rogue, and the whole crossfit staff for the experience!!!

Comment #9 - Posted by: Chris L at April 1, 2012 7:53 PM

The Kid's CrossFit certification was such an amazing experience. A million thanks to the Martin family, Todd, and Debbie for passing on their love and clear passion for shaping children's lives and always making it FUN!

Comment #10 - Posted by: Michele at April 1, 2012 8:10 PM

Awesome course in Bellevue, WA! The instructors were great! Thanks to a very informative and fun weekend! :)

Comment #11 - Posted by: Crystal at April 1, 2012 8:28 PM

AWESOME cert in NZ!! Thanks to Doug, Danny, Stacey, Brett, Boz and Darren for being awesome trainers and great hosts. Learnt heaps and cant wait to put it all into action!

Comment #12 - Posted by: Jess at April 1, 2012 8:30 PM

Level 1 @ Champions: Russell, Chuck, Christmas, Sarah, Matt, and Vic, you guys were great. Coaching, concept communication, energy, the course was incredible all around. Hope to run into you guys again someday. Best of luck in all endeavors. Thanks guys!

Comment #13 - Posted by: Erich T at April 1, 2012 8:31 PM

The Crossfit Kids Cert in Ramona was awesome! Informative course, professional trainers, and a well managed fun facility. A special thank you to the Martin family and staff for going out of their way to make everyone feel welcome. Keep up the passion and service to all involved with kids!

Comment #14 - Posted by: Jason at April 1, 2012 9:23 PM

This is unrelated to anything here but I just read this article and I'd be lying if I said I'm not worried.


Speaking in general, if on a given day I eat cereal or oatmeal for breakfast and some type of sandwich with fruit/a salad for lunch, I'm proud of myself for eating healthy. If my cheerios are in fact wreaking havoc on my insides, I want to know now. Thoughts?

Comment #15 - Posted by: Jackson at April 1, 2012 9:25 PM

So much fun at the Level 1 cert at CF Bellevue this last weekend....it was almost unfair to everyone else to have all the awesome instructors...the only bad thing was that they were so funny i almost lost form from trying not to laugh at all the funny S**T they were saying while coaching us....thanks for the fun and teaching us how to be Crossfit for life!

Comment #16 - Posted by: Irene at April 1, 2012 9:54 PM

A BIG thank you to Jeff, Mikki, Connor, Keegan, and Todd for an amazing weekend filled with BIG FUN! The CrossFit Kids cert at Brand X in Ramona,CA was incredibly inspiring and enlightening. No better cause than to change the world starting with our children. Thank you again for equipping us with the tools to go out and make a difference.

Comment #17 - Posted by: Nicole Ward at April 1, 2012 10:09 PM

Great cert at CF Bellevue this weekend! Thanks for a super happy fun time Eric, Kurtis, Jesse, Abi, Nadia, Tommy, & Tom .. got two ripped hands to bring back to the box. :)

Comment #18 - Posted by: Sheena at April 1, 2012 10:15 PM

Well done video on the SAT program!!! CrossFit continues to expand into more aspects of our daily lives....in such a positive manner!! I am excited to see more footage of this program!

Comment #19 - Posted by: Allison at April 1, 2012 10:29 PM

Lvl 1 @ Crossfit Champion... Christmas' pistol is smokin... just sayin...

Comment #20 - Posted by: Chris at April 1, 2012 10:30 PM

I am begginning to get seriously annoyed by what I I read about nutrition nowadays. This article is intersting and disturbing at the same time. All our lives we were told to eat whole grains, it's good for us blah blah blah...Well now all of a sudden we have to completely turn around and eliminate grains from our diet...WHY!!??...who's the genious, is this a joke, is this founded, is it true, where's the proof!?..
Just cus some schmuck with a ''PHD'' tells us oh it's bad for you don't eat that, are we supposed to listen? Too many times just anyone can raise and alarm about something and instantly there'll be an army of people who used to think the complete opposite that will now join his/her band wagon just cus oh he or she is a ''nutrition expert''...well, I don't buy it!..
I'm 46 yrs old, lived healthy and ate grains all my life, and guess what, I'm still here and I might add I'm stil kicking. So why should I change everything I have ever known all my life that has been working quite well so far?.. just cus some dude whom I have never met tells me I shouldn't do this or do that...It's disconcerting, at best, but I find that totally ridiculous!!...I remember a couple yrs ago, I read a similar panic article that told everybody how bad milk is for you, same thing as we were told all our lives the complete opposite. Do those alleged ''nutriion geniuses'' think us fools? Guess what, I've been drinking milk all my life, about as much as I've been drinking water, and I'm still here...come on..Truth is we will never know the whole truth unless ALL OF US are nutrition experts ourselves.
Think what you want to think, but I'm not changing my life just cus pointdexter here says so...It's ridiculous...On the same account, make sure you look left and right before you cross the street. Oh wait, you guys shouldn't cross the street, it's very dangerous, you could die. Do this cus I said so...ridiculous...

Comment #21 - Posted by: Harry at April 1, 2012 10:35 PM

Great and informative weekend at Bellevue CrossFit. The entire staff was (to a person ) awesome! Information was clear, concise, and easily understood. Demonstrations and progressions were well presented. Enough said!

Comment #22 - Posted by: Derrek Pratt at April 1, 2012 10:37 PM

Wow! What an amazing two days of Level 1 Cert training at CF Bellevue! Eric, Tommy, Curtis, Abi, Jesse and Nadia - you all rock! I learned so much and am even more excited about what CrossFit offers! It was so great to meet the others participating in the cert too. It was so fun spending the weekend with all of you!

Comment #23 - Posted by: Kim W. at April 1, 2012 11:09 PM

CrossFit Bellevue - It was a lot of fun and I learned so much. I was thoroughly impressed by the entire staff.

Comment #24 - Posted by: James at April 1, 2012 11:10 PM

Nicholas you´re a great inspiration to watch. Looking forward to the whole video working.
Nor Cal CF and Staff. Great display of ingenuity and synergy effects there. My boyhood dream is doing exactly this in one of my citys "worst" suburbs.

As always, all you guys are awesome!

Comment #25 - Posted by: Meik_Solo M35/80kg/185cm at April 1, 2012 11:50 PM

Great time at Rogue! Instructors were energetic, very knowledgeable, and genuinely there to make us better students of Crossfit. I have such a deeper understanding/appreciation for what Crossfit represents. Oh yeah, entrance is everything!

Comment #26 - Posted by: Chad H at April 2, 2012 5:19 AM

Amazing weekend doing the Level 1 Cert. @ Champions. We were lucky enough to have Russell, Sara, Chuck, Zac, Christmas :o, and Matt. Top notch coaches and inspiring people. If you haven't considered taking the course, step your game up. I couldn't recommend it more.

Comment #27 - Posted by: Jimy Dyer at April 2, 2012 5:47 AM

I would like to thank Matt of crossfit Champions for letting us crash his gym. Also, a big thanks to Russell, Matt, Sara, Chuck, Christmas, and Zac for all the awesome info. You all are true professionals and I strive to be as proficient as you all one day. Cheers!

Comment #28 - Posted by: Rick P at April 2, 2012 6:14 AM

Great Cert @ CrossFit Champions this weekend! The instructors were in a league of their own. The level of professionalism, knowledge and passion for CrossFit was something I have never seen before. Thank you Matt, Russell, Chuck, Christmas, Sara and Zac for all of the great coaching and instruction. I will be a much better Crossfitter for attending this Cert!!!!

Comment #29 - Posted by: Brian S at April 2, 2012 6:23 AM

Great cert at Crossfit Colosseum in Toronto this weekend. Thanks to Paul for opening up his great box for the cert. The trainers were all really knowledgeable, genuine, and enthusiastic about making us all better. Big thanks to Chris S., Austin, James, Jason, Alex, Chris R., and Jenn.

Comment #30 - Posted by: Eric S at April 2, 2012 6:45 AM

Very cool, Jason! Awesome story.

Comment #31 - Posted by: ec at April 2, 2012 7:09 AM

What an amazing experience at Crossfit Brand X this weekend with the Crossfit Kids cert. Thank you so much everyone!

Comment #32 - Posted by: Tim at April 2, 2012 7:11 AM

Great weekend at the Level 1 Cert at Crossfit Champions in Texas. It was a perfect balance of classroom time and hands on learning and I learned a ton. Russell, Sara, Chuck, Zac, Christmas, and Matt - you guys were awesome and did a great job keeping the class interesting and fun. Matt and Pam - thanks for opening up your box to all of us. You guys were great hosts.

Comment #33 - Posted by: Mike D at April 2, 2012 7:12 AM

Wow, Harry - if you come back, I invite you to look me up on Twitter (@fitnesskelly) and I will explain why grains are bad for some people. If they don't bother you, keep eating them.

Comment #34 - Posted by: Kelly at April 2, 2012 7:52 AM

Great weekend in Tomabll at CrossFit Champions. Very thankful for the open instructors and their desire to help and push each and every person to the best of their abilities. Thanks for taking the time to share all you did with us. Hope to see all of you down this way again. Thanks also to Matt and Pam for opening up their facility and letting us in. Very thankful to be a part of this CrossFit community.

Comment #35 - Posted by: Greg at April 2, 2012 8:26 AM

Wow, what a great weekend at CF Bellevue! I learned so much, was inspired by everyone around me and am excited to go back in to share all the knowledge and insight! Thanks you to Eric, Jesse, Curtis and the whole team. Everyone was super fun, professional, knowledgable, accessible and approachable--not just as instructors but as role models as well. Thanks!

Comment #36 - Posted by: Dorothy at April 2, 2012 8:32 AM

Thank you so much to everyone who helped at the cert at crossfit champions, it was one of the greatest experiences I've ever had. Thank you Chuck, Matt, Christmas, Russell, Sara, and Zac, it was an honor to learn from the best.

Comment #37 - Posted by: Connor at April 2, 2012 9:05 AM

Hey, new to the community. Are these nutrition rants that are unrelated to the cert-courses posts sort of like trolls or spam? Am I the only person who finds them to be disingenuous at best?

Comment #38 - Posted by: Erich T at April 2, 2012 9:13 AM

CrossFit Kids Cert at Brand X in Ramona was amazing. Todd Widman and the Martin Family have such a passion for kids it is contagious. I can't wait to implement all I learned.
Definitely recommended

Comment #39 - Posted by: Brandy at April 2, 2012 9:15 AM

Crossfit Level 1 Cert @ CF Twente, Nl was beyond my expectations! Thanks to Jami, Karl, Steve, Denise, Simon, Juha, Einer (did I miss anyone... - SORRY!) for the fantastic sessions, trainining, feedback, etc! Loved it! Oh - and you screwed my WOD time today by 2 min... :-((

Comment #40 - Posted by: Arnold le Grand at April 2, 2012 9:21 AM

Level 1 @ Champions. Wanted to say thanks to the great instructors this weekend! Russel, Matt, Zac, Sarah, Chuck and Christmas for all of your knowledge. I can't express how great it is to hear how consistent the information was from each instructor. This is so helpful from a learning perspective and sets a great precedent for those of us who plan to take our certification to the next level. Thanks for a great weekend!

Comment #41 - Posted by: Holly K at April 2, 2012 9:23 AM

The CrossFit Kids Cert @ Brand X in Ramona CA, was incredible. Such a great experience to see just how spectacular it is to have a role in helping children change thier lives and start leading a life of health and fitness. The program was well structured. The instructors were thoroughly knowledgable and applied that knowledge in thier teachings.
I don't think a single person walked out of that box on Sunday not feeling like they can be a part of changing the world with CrossFit Kids.
Bottom line is...IT WAS RAD!!!! Thank you to the Martins (your boys are exceptional) and to the rest of the Staff. Todd, you are hilarious brother!

Comment #42 - Posted by: Rich Madden at April 2, 2012 9:24 AM

Oh - and MATT - sorry buddy - you were as awesome as the rest!

Comment #43 - Posted by: arnold le Grand at April 2, 2012 9:26 AM

Thank you so much to everyone who helped at the cert at crossfit champions, it was one of the greatest experiences I've ever had. Thank you Chuck, Matt, Christmas, Russell, Sara, and Zac, it was an honor to learn from the best.

Comment #44 - Posted by: Connor at April 2, 2012 9:41 AM

I had an AMAZING life changing experience at CrossFit Champions with Russell, Christmas, Zac, Sarah, Chuck, and Matt at the Level 1 Cert training! What amazing coaches you all are- and I know I walked away with more of an understanding and appreciation of what Crossfit is! (more than I already had!) Touched on everything I saw in the test- I barely had to review my notes! Great weekend, and great luck to all of you coaches! Thank you for your enthusiastic support! It was a great time!

Comment #45 - Posted by: Tricia at April 2, 2012 9:42 AM

Thank you Matt, Russell, Christmas, Chuck, Sara, and Zac. It was an honor to learn from the best, it was an experience I couldn't of gotten anywhere else, so again thank you guys!'

Comment #46 - Posted by: Connor at April 2, 2012 9:45 AM

@Erich T, No, didn't mean to start any kind of rant. I found this article posted by a CF affiliate that intrigued/worried me, so I thought I'd bring it up in the Crossfit community for feedback, as I'm sure others on here know far more than I do about it. So while its not about the courses, it is fairly relevant big picture, because the article has the Crossfit name attached.

@Harry, I'm inclined to agree with your perspective, as someone who has eaten a lot of grains in my time, but I'd like to know if there is anything to this, as I would consider a lifestyle change if it was as serious as the article made it out to be.

Comment #47 - Posted by: Jackson at April 2, 2012 10:28 AM

AWESOME L1 cert this weekend in Toronto at CF Colosseum! Excellent info, delivered perfectly. Spealler, Austin, James, Jenn, Chris R, Jason and Alex were all amazing instructors. Was far beyond my expectations! AWESOME!

And to Harry in comment #21. A while back the population was told the Ozone layer was depleating and that changes needed to be made for our environment. Who realized this? Probably some schmuck with a PhD. We were also told that solar and wind power could help the environment. Or electric/hybrid cars. Recycle more as it's better for us and the world we live in. Who figured this out? Probably one of the schmucks friends....but maybe they didn't have a PhD :0)
We have lived for years on Earth, and some of the population has altered their lives because they want to make things better. But it is still the minority who power their homes with solar, or drive electric cars. Nobody has put a gun to your head and demanded you alter your nutrition habits. They simply offer information on a way to make things better. Up to you if you choose to make a change.

Comment #48 - Posted by: Alex R at April 2, 2012 10:32 AM

Did Sunday's swim wod - results there.

Comment #49 - Posted by: matt h 50 179# 5' 11" 1marr11 at April 2, 2012 10:51 AM

Awesome Cert & great time in Houston! Thanks again Russell, Matt, Christmas, Sarah, Chuck & Zac!

Comment #50 - Posted by: Matt P. at April 2, 2012 11:04 AM

@ Jackson. That's cool. I just wanted to know. Read the article. Little too "Air Raid Siren" for my taste. I understand the desire to move into a healthier zone, and will give the 30 day challenge a try, however, everything we do is risky. All action leads to death because death is inevitable. CF is dangerous in that injury can be incurred, sport is dangerous for the same reason, eating only bacon and beer is bad for our fitness. In the end we are systems in decay. I can appreciate the benefit removal of grain from diet has but anytime I am faced with an all or nothing ideology I am wary.

Comment #51 - Posted by: Erich T at April 2, 2012 11:09 AM

Where is the article? Taken down? Link anyone?

Comment #52 - Posted by: MattS at April 2, 2012 11:14 AM

Awesome time at Rogue this weekend for L1. Shout out to all the coaches he kept it lite hearted and entertaining. Learned a lot

Comment #53 - Posted by: Phil at April 2, 2012 11:19 AM

the level 1 cert at crossfit champions was awesome! thanks to matt & pam for letting us use your facility, and a special thanks to the coaches for teaching/inspiring/encouraging us this weekend.
read my blog to hear more about the level 1 course :) http://engagedinfitnesshouston.com/2012/04/02/crossfit-level-1/

Comment #54 - Posted by: katie f. at April 2, 2012 11:54 AM

Awsome Level I at Bellevue with Eric, Jesse, Curtis, Abi, Nadia, Tommy, and everyone else...including Fran.

Comment #55 - Posted by: Richard W at April 2, 2012 12:05 PM

Awesome weekend at the Level 1 Cert. @ Champions. Coaches Russell, Sara, Chuck, Zac, Christmas and Matt are remarkable, knowledgeable and humble. Couldnt have asked for a better weekend. I could still hear there voices correcting my movements in my head while doing a WOD today!

Comment #56 - Posted by: Brock at April 2, 2012 12:36 PM

Great weekend at CFNZ. Was impressed by the professionalism of the seminar coaches. Enjoyed every minute. Boz is a Guru! Yours in pies
Bo :-)

Comment #57 - Posted by: Bosun at April 2, 2012 12:38 PM

@MattS: see comment #15.

Comment #58 - Posted by: mve at April 2, 2012 12:50 PM

Great L1 @ Champions. Tons of info to taken and all very professional presented by an amazing group of trainers. Would love to spent a month training with every single one of u guys, so maybe I could learn 1% of the info u Guys have. Thank-you very much. Peace!!!

Comment #59 - Posted by: Hector M. at April 2, 2012 12:51 PM

After nearly ten years in law enforcement and MANY training classes, I can honestly say I have never had better instruction than what I received this weekend at Crossfit Champions. No war stories, no showboating, just quality instruction from superb athletes. Their commitment to Crossfit and desire to share it was evident. I came away feeling inspired, motivated, and driven to learn more. Thank you Russell, Chuck, Christmas, Sara, Zac, and Matt!

Comment #60 - Posted by: Reagan P at April 2, 2012 1:16 PM

Awesome level 1 cert at CrossFit New Zealand. Loved the enthusiasm of the instructors! Its great that the instructors didn't need to convince us what they were saying was right... they were simply stating fact and it made sense. All the best to the Kiwi athletes in the Australian Regionals.

Comment #61 - Posted by: Tom at April 2, 2012 1:29 PM

Level 1 at Champions, Russell, Sarah, Matt, Christams, Zac and Chuck.
Thank you so much for a great training weekend.
I learned so much and had fun.Your knowledge and love of crossfit is awesome. Best coaching ever.

Comment #62 - Posted by: Yvett at April 2, 2012 1:34 PM

okay, too busy to fit in a good WOD, or workout for that matter,tomorrow so I subbed an older one in today.

Redid the 2k row[sumo-highpull-deadlift sub] and I pulled a sub 9 min compared to 11:30. I wanted to do the reps more consecutively and failed there[did the same 60-20-20-10x10, kinda pissed about that].

Comment #63 - Posted by: Greg Whelan at April 2, 2012 1:42 PM

Crossfit Champion - 1st, to the Box Owners, thanks for hosting us and letting crash the place. You Guys have an awesome box and location. Really, it's perfect! To Russell, Matt, Sara, Chuck, Christmas, and Zac - you Guys were awesome! I'll admit, I went out on lunch break the 1st day to check all your scores in The Open... it's awesome to get trained by real world knowledgable athletes! Everyone was down to earth, open for questions and just cool to talk to. I particularly enjoyed watching your WOD's at lunch. Not only did this course prepare me to coach others, but I'm stoked to see my own results and improvements with the knowledge gained. Now, to anyone else considering attending the Lvl 1 Course - I highly recommend it - but bring your A-game for the test... it's no joke!

Comment #64 - Posted by: Chris Sanders at April 2, 2012 1:49 PM

i had a great time at crossfit champions this weekend learning the level 1 cert. the coaches were phenomenal...they had great enthusiasm and it was clear they loved and were passionate about coaching. thanks for a great weekend!

to read more about the weekend, check out my blog post about it :) http://engagedinfitnesshouston.com/2012/04/02/crossfit-level-1/

Comment #65 - Posted by: katie at April 2, 2012 3:01 PM

Absolutely AWESOME coaches teaching the Level 1 Cert at CrossFit Champions in Tomball!! They were ALL very knowledgeable, enthusiastic with hands on learning. I even met "Fran" but she wasn't as nice as all the coaches were ;)
I felt really prepared for my test..now it's the dreadful waiting for that email..lol!
God bless all the coaches and Matt and Pam for opening up their box for us!

Comment #66 - Posted by: Melissa at April 2, 2012 6:23 PM

Fantastic Cert in Crossfit NZ!!! Instructors were inspirational. Lets hope Im not back for the resit at the end of the month ba hahahahah....
Keep up the great work

Comment #67 - Posted by: Manu at April 2, 2012 6:36 PM

Great weekend at Crossfit Colosseum in Toronto. Thanks to Paul for letting us crash there for the weekend and a big thank you to Spealler,Jason,James,Alex,Jenn,Austin and Chris for all thier coaching

Comment #68 - Posted by: Adam at April 2, 2012 6:37 PM

Thanks Crossfit NZ for the awesome Cert. Thanks to all the trainers for your expertise. I now suck considerably less.

Comment #69 - Posted by: gareth at April 2, 2012 6:39 PM

25 / M / 5'9" / 135lbs

5 rounds of
Swim 25 yards underwater
35 squats


I took way too long catching my breath in the pool.

Comment #70 - Posted by: BC at April 2, 2012 7:00 PM

Awesome Cert at CFNZ! What a professional bunch of instructors. Great humour and cues which I will steal and use for myself. Boz is a GURU! And the pies kicked ass as well!;-)

Comment #71 - Posted by: Bosun at April 2, 2012 9:54 PM

Great Level 1 Cert Course @ CrossFit Champions in Tomball TX! Russell, Chuck, Christmas, Matt, Sara, and Zac were all great instuctors and inspiring examples. Not only did it give me the keys to coach others, but also am now better able to see and "feel" what I could be doing better myself. Thanks guys!

A special thanks to Matt & Pam for shutting down their box for the weekend to allow us all to take part.

Comment #72 - Posted by: Chris G at April 3, 2012 6:46 AM

great weekend in Tomball! thanks Russel, Matt, Zac, Chuck, Christmas and Sara! you guys made the weekend worth of all the airport lines, and airplane rides!

Comment #73 - Posted by: Esteban C at April 3, 2012 2:05 PM

anybody else notice that russell kinda looks like brad cooper?

Comment #74 - Posted by: luciano at April 4, 2012 1:24 PM

Level 1 @ Crossfit Champions: I've been a lifelong athlete and prior military. I was hesitant about how much I would take away from one weekend of training, but I was pleasantly surprised. This was the best single block of instruction I've ever received. I was most impressed by, not only the wealth of knowledge possessed by the trainers, but the manner in which they conveyed that knowledge to the class. Russell, Matt, Chuck, Zac, Christmas and Sara... y'all are LEGIT!

Plus I had the opportunity to hang out with some cool people. Reagan, Katie gave you a run for your money on Fran!!

Comment #75 - Posted by: Harold Lee at April 4, 2012 2:51 PM

Scaled WOD due to back injury
5RFT - resting 1 min between sets
25 Squats
15 bench, 135#
10 pull ups (strict)
5 tricep extensions on rings

1. 2:30
2. 2:24
3. 2:22
4. 2:38
5. 2:50

Comment #76 - Posted by: Jeremy A. Olive at April 4, 2012 3:14 PM
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