Alternating leg squats means five on each leg right?

it doesn't specify. I suppose you can do 10 on each leg, alternating legs each round to minimize your time.. Or however you want.

Spent the weekend at the level 1 Hyper Fit USA in Ann Arbor, MICHIGAN. Awesome time. Learned more than I thought possible. Thanks to all the staff and trainers, they truly did an amazing job.

I attended the L1 Cert. this weekend at Crossfit Strong. That was by far one of the best fitness seminars that I have ever attended. I had an excellent staff of coach's who I learned so much from. The test was challenging so I got my figures crossed.

Thanks again to all the Coaches you guys help with so much, helped me to gain a lot more knowledge,and also become a better Crossfitter.

A special THANK YOU... to ALL of the trainers at the Trident Crossfit Level 1 Cert. Course! YOU GUYS ROCK! I am new to Crossfit and came with the mindset to learn. WOW did I learn A LOT!! Your passion about what you do is truly moving! Special thanks to Christmas, Chuck, Nicole and Mike G! Thanks again for an incredible weekend!

running 800m is the new buy-in!

Just got done with Level 1 in Dallas, learned more than I ever thought possible! Have been doing crossfit for a several months and read the handbook over a few times. But the with the trainers there to show me everything in motion and having them talk to us about the principles was seriously motivating. Thanks a lot to all the trainers y'all helped me more than you know, LOVED IT!!

Big thank you to Joe Westerlin, Todd Widman, and Nicole Gordon who taught the Level One Cert at CrossFit Team Offutt Tactical Fitness. You guys left one hell of an impression on all our folks.
Thanks again!
Coach D

Thank you to all the AWESOME trainers at the Trident CrossFit level 1 Cert. My husband has been doing CrossFit for several years now and has tried to get me "into" it for a long time. A few months ago I started CrossFit on my own. I now have a whole new appreciation for the word intensity! A special thanks to Nicole who took the time to chat with me and give me better direction! I'm taking a rest day tomorrow! Thanks for an incredible weekend!

Level one cert at CrossFit Trident was amazing! Our coaches rocked and I was humbled numerous times at our breakouts! Great facility, great people, great time and learned that I have a lot to learn! Thanks you ALL were awesome!

Great L1 Certificate Course in Alexandria. Thanks to Chriss and Andrea for hosting. To all the participant and trainers -
Hell Yeah!

Good to see Mike Osana and the I Am Crew on the Mainpage.

Completed Level 1 at Trident Crossfit with some amazing trainers. This was my 1st time at any Crossfit box. I learned sooo much and had a blast!! This is a great facility, with great staff. When the trainers are this skilled and passionate at what they do, it really shows and makes learning enjoyable. This is not to be confused with easy, nothing about this weekend was easy!! Thank you Chuck, Mike G, Xmas, Nicole and the rest of those that helped us!!!

Just spent the weekend in Dallas with some amazing trainers! You were all amazing, attentive, and incredibly knowledgeable. I learned SO much while I was there and I can't hardly wait to put what I learned into practice! Thank you all for everything!

No doubt 800 meter run before everything!!!!!!!!

Attended the Level 1 cert at Crossfit Strong and it was AMAZING! I learned so much and I'm really hoping that it all stays in my brain! The coaches were great. Even though I've been doing Crossfit for several years now I had so many "lightbulb" moments with their cueing. I think the course would benefit everyone, especially if you had the coaching crew that I had this weekend. I want to say thank you to Joe, Nicole, Cherie, Matt, Zac and Lance. You guys are awesome!

Hyperfit USA was the best this weekend!! ive never learned so much special thanks to joe degain and doug chapman!! joe shave your scruff! haha just kidding

Level 1 down, 2 to go! Thanks to the amazing instructors at the Trident CF seminar. I'll make you guys proud. HELL YEA!!

Huge thanks to the amazing Joe, Matt, Zac, Cherie, Nicole, and Lance this weekend in Dallas. You're all amazing individuals who are inspirational, motivational, and sincere in your goal to help others improve. I look forward to learning more for you guys in the near future! You've all got a place to stay if you're ever in Dallas! Now, I'm gonna go find an ice bath and call in sick early to work tomorrow as I probably won't be able to move very many muscles!

M/32yrs/6'0"/180#

25:57 - Started to sub 30" handstand holds after the first couple of RNDs just to keep WOD moving. Not good enough at HSPU to knock out 100 yet! Got both 800M's in the 3:30's though, which I am happy with.

I am a fan of the 800's!!!!!

I want to thank all of the seminar trainers at the L1 Cert at Trident Crossfit and Andrea. This was a fantastic weekend!

Thank you so much to all the trainers at the Trident Level 1 this weekend!! What a great weekend with some seriously knowledgeable people, incredibly educational! Thanks to Chuck, Chris, Nicole, Christmas, and Mike for spending so much time making sure we learned everything and special thank you to Andrea and Chriss for letting us use their amazing gym! Nicole your breakouts are the best!!!

I just completed my level 1 at Dallas Strong. I have been in the fitness frills for 7 years, been to a number I seminors and certification courses, but never have I worked with such a great group of instructors. They were educated, clear, direct, approachable, and very helpful. Truly wanting to educate and help us succeed. I am greatful for the opertunity to learn from them and hope to one day be as successful as them. Best of luck in the Games!!!!

Great weekend at Trident Crossfit L1 Cert! Big thanks to Nicole, Christmas, Andrea, Chuck, Chris, and Mike G! You guys did a hell of a job delivering the "goods" and making it fun. Can't wait to get after it! Keep up the good work.

awesome L1 weekend in ann arbor. phenomenal staff and cruise director (joe). hyperfit host (doug), my thanks. learned a ton about our methods and about myself. looking forward to our ever growing community.

Had a great weekend completing the Level 1 course at Hyperfit USA in Michigan. I couldn't ask for better coaches Joe, Doug, Jason, Joe, Nadia, and Rudy. You guys made this weekend a blast and I learned a lot. Sorry I couldn't personally say thanks to all the coaches but I had a bit of a drive to make afterwards. Thanks to everyone and it was awesome meeting everyone!

@ Bingo,

I read your post yesterday, and I have to say, keep the musings coming. What's great about this forum is, like CrossFit, it is diverse and contains not only kinesthetic knowledge, but theory and shared experience. That's what makes this community great. And like our nation, everyone is entitle to their personal opinion, and the right to express said opinion.

I found your musing regarding the debate whether to work to live, or live to work as particularly applicable to a debate I have in my own life. However, I am of the opinion that in this unpredictable economy many Americans do not have the luxury to make this distinction. However, it is something to strive for in our collective journey.

Your musings are not trite or whinny. Not to those of us who log on to CrossFit.com to gain physical and personal enrichment. Keep them coming. Let the haters hate...ask little bingo what that means.

Ok, Take care brother, looking forward to next Sunday.

Drew

At #1 They said "100 HSPU and 100 pistols" in the wod video.

Had a tubular time at the L-1 cert this weekend at CF Trident!!! Got a lot of my techniques torn down and built back up but hey, Rome wasn't built in a day. All the trainers were pretty Spicy and awesome! Christmas def has some nice booty-meat too...def didn't mind seeing her squat! MEAT!!

Had a fantastic time on the L1 in Brisbane. Thanks to CF Brisbane for hosting the event, the instructors for getting us through and everyone who attended for making it a great experience!

Attended the level 1 cert at Hyperfit this weekend. Had a great time! Joe DeGain and his staff were awesome. Thanks to Doug Chapman and Hyperfit for being an excellent host. Received a lot of great information.

Had a great weekend at Reebok Crossfit Stockport with Jami and his team, meeting some awesome Crossfitters and learning some great skills and knowledge that will now be put into pratice. Thank you Guys

Hello,last exercise is 10x800m run? Or i misunderstood?

Just wanna thanks all the instructors that gave the L1 in Brisbane. Thanks to Doug Armstrong and his passionate team! I learned a lot in a very short period of time!!! I will def do another course in Brisbane!!

@Samo The last 800m run is just that. You run the same distance as you did before the workout. The couplet refers to the handstand push-ups and the one legged squats.

Subbed piled HSPU after 4th round

24:38

Subbed piked HSPU after 4th round

24:38

25:12 just happy to finish all the hspu.

Thanks to all the trainers at the L1 cert in Brisbane. Brett was on fire def stealing some of those dad jokes. You guys know your stuff be prepared for us to pick your heads in the future. Thanks from Robert and Amanda

m/46/185

34:57

m/44/5'6"/145

scaled to porch

25:05

I spent the weekend at Trident CF taking a level 1 cert. Money well spent, the coaches were amazing. This is just the beginning for me. Thanks CF!!!

Great 2 days at Trident Crossfit L1 Cert! Huge thanks to Nicole, Christmas, Andrea, Chuck, Chris, and Mike G! The whole team was very knowledgeable, and very good coaches. Thanks for all the knowledge you passed on to me! A big "HELL YEAH" goes back to you guys!

Had a brilliant weekend on my level 1 cert at Reebok Crossfit Stockport, learnt loads thanks to all the coaches, great bunch of people.

m/27/5'9"/180

33:48 rx'd

Just happy to complete rx, even with a bad time.

M2/26/1.67m/60kg

15.50

Just did my cert 1 at reebok Crossfit Stockport with Karl steadman, Simon jones, jami tikkanen and the rest of the super team. It was an inspirational weekend and I will never forget the amazing tricks I leaned :-)

Awesome weekend at Crossfit Trident Cert1!! The energy and knowledge gained was unbelievable. Trainers were truly educated and excited to share their knowledge. Extremely grateful to have had the opportunity to attend and meet some great people! Didn't think I could love crossfit more til this weekend. Thanks to Mike, Chuck, Nicole, Xmas, Andrea, and Chris for a great time!
Hell Yea!!

23:16, 7 hspu per round.

Rx'd - 25:25

Thanks Doug and the team for a fantastic weekend at the Level 1 Cert in Brisbane. Great coaching, heaps of fun and great facility. Exceeded expectations on all fronts.

I just had an amazing level 1 course in Dallas. The instructors were extremely knowledgeable, motivating and enthusiastic. They were really fun to work with and helped me reach a more profound understanding of what Crossfit is all about. Many thanks to Joe, Matt, Cherie, Nicole, Zac and Lance, you guys are awesome!

Spent the weekend at level 1 in Ann Arbor. Couldn't be happier as I learned so much in these 2 days. The staff was very informative and very proficient at teaching the movements and skills needed. Thanks again Joe and the staff I can't wait to put this knowledge to use!

So now its Monday and I still remember everything I learned at my level 1 at Trident. I will say that the trainers where top notch and made themselves available to everyone. I had so much fun and it really made me even more aware of my passion for Crossfit. So big shout to Mike G. try some salt water might help with the voice. Chuck I wish i could pick at your brain you have so much knowledge. Chris your just a beast hands down. Nicole well your spicy haha. Xmas beast mode as well but have a great system for teaching. Andrea amazing box. Thanks again and can't wait to start coaching.
Hell Yea!

Thanks to Andrea and Chriss, from Trident CrossFit, for being such wonderful hosts and CONGRATS to all the new level 1's. I had an awesome time with you all! I wish you all the best!

Mike G

Special shout out to the coaches at Trident Crossfit! What an amazing seminar! It was obvious that each of the coaches are passionate and great athletes in the sport of crossfit. I had my first crossfit workout this weekend and am excited to use the knowledge I gained for future workouts! To Nicole, I thoroughly enjoyed your lectures. You are a superb coach and would love to attend any lecture/class that you provide!! Thanks again!!!

26 minutes 34 seconds later great workout!
HSPH were devastating on the 9th and 10th rounds!

Reduced as I'm trying to stay in an intro phase as not to burnout (second crossfit WOD):
800m
10 rounds
10 elevated pushups on bench
10 air squats
800m
21:03

Hoping to stick around at this for a long time. Gotta start working on handstands!

Side note: Any Newfoundlanders here??

Is it 100 Pistols Per Leg or a 100 in total (50 per/leg?) I need fast answer because i´m heading to the gym right now :) Thanks in advance

Level 1 Course at CrossFit Ethos @ Laguna, Ca.. I have instructed and coached for 25+ years and was amazed to find (at one location) some of the best instructors I have ever had the opportunity to learn from. From the newest instructor to Katie Hogan. Their energy, love for CrossFit and most importantly the people shined through in all the presentations and demos. Thanks to you all and good luck to the friends that I have made and hope to see again! Mike Fournier

24:06
(10 rounds, but scaled hspu and one legged squat)

great wod!

feedback on the wod demo: good, but nothing on the one legged squat :(

Had an awesome weekend at Trident with Chris, Mike, Andrea, Christmas, Chuck and Nicole! I think I fell in love with Nicole, she's so hot! Hahaha! See you guys again in a year or so for level 2!

Thank you to all the coaches this past weekend for Level 1 at Dallas Strong! I couldn't have asked for a better group of coaches. They kept everything clear and understandable, took the time to assist every one of us and correct our movement mistakes and also explained how to apply that so we could teach others. The whole weekend was positive. All the coaches had great personalities and were so passionate about teaching and educating everyone. My experience was top notch. I am looking forward to applying all my new knowledge to my classes and my own progressions! Thanks again!

44:50 rx, HSPU slow me down.

23:37 as rx'd

HSPU were broken up in varying combos after 2nd round.

23:19 as RX'd
M/27/183/5'8

28:13. HSPU 's were tough! Not so good on pistols - had to hold on to a pole. May not be able to pick my arms up later!

28:38 Rx'd

Whoop!

FOB Salerno

F/47/5'7"/145

36:23

first run 3:31
HSPU done to an ABMAT, hands on the ground
Pistols done butt to a med ball, 5lb plate in hand, opposite ankle to knee.
second run 3:29

pistols way worse for me then HSPU's. Good WOD.

Still can't stop talking about the level 1 cert in ann arbor. I didn't want it to end. I learned a lot and got my ass kicked, I loved it! Great job to all the instructors and attendees

26:20 minutes; 33 yom, 6'0" 180 lbs.

18:28 as rxd

m/44/200/5'11"

row 500

Run 800 meters
3 rounds of the couplet:
push-up, 10 reps
back squat 50% BW, 5 reps

7 rounds of the couplet:
push-up, 10 reps
10 situp

Run 800 meters
23:43

(ran into hamstring issues during squat)

20:15

Had a blast at the CF Kids cert at Reebok Firepower this weekend. I took the cert about 4 years ago and it has come a long way! Totally different and way better. Extremely happy I went again. Can't wait to get a Kids Program up and running now. Thanks to the awesome staff (Todd, John, Ali, Keegan) for putting on a fantastic cert!

35:57 rx'd.

45:55
butt to a med ball on pistols

Did brandx 6 round scaling
800 meter run
6 rounds if 10 assisted HSPU & 10 assisted pistol squats
800 meter run
Time 28:15

20:13 used band assisted hspu for balance

hand on rack pistols

@ HCHS

30:03

28:06 Rx'd

Runs fast, HSPU fast, OLS slow and needed to hold on for stabilization.

29:48
All leg squats were supported

m/44/202
as rx'd
27 min

1K runs. otherwise, as rx'd. 42:56. HSPUs were slow!

M/41/178

Rx - 26:36

My arms are already sore. Oh what will tomorrow bring us?

Sub'd the following:

Row 1k - 3:49
5 rounds of:
(10) HSPU's, (10) one-legged squats - 6:12
5 rounds of:
(15) pushups, (20) squats - 5:45
Run 800m - 3:31

Total time: 21:01 (doesn't add up cause I had to run around globo gym to different areas)

44/m/176cm/72kg

For time:
Row 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Row 800 meters

28:00

Both rows sub 3 minutes. Halfway through the WOD after 12 minutes (HSPUs 6/4), but second half took much longer (HSPUs broken in 3/3/2/2). Super strict barefoot pistols were a piece of cake compared to the HSPUs.

Pike hspu's 22:01.44

L1 at CF Strong was ah-mazing. Special thanks to Joe, Matt, Zac, Lance, Nicole, and Cherie. What a crew. Not only made me a better athlete, but in turn will make my athletes that much better. Thank you all so very much.

QUATTLEBAUM 30:29 RX'D.

F/30/118/5'3

Rx

34:43

Wow, felt slow but did it rx!

Thanks HQ!

44/m/160
pistols to a small stool
everything as Rx'd
29:30

M/23/5'10"/188

28:41

had to use a support and a step box for the one legged squats. otherwise as rx'd

17:59

I had to use some support for the right legged pistols, my left leg was was fine. never knew i was so left-legged dominant, gotta work on those.

Had an awesome time at the Level 1 cert in Alexandria this weekend! Thanks to all the coaches, you guys were great. Special thanks to Chriss and Andrea for hosting, Trident is an awesome gym! HELL YEA!

28:04
I used a 12 inch box as a safety on the pistols. My pistols are pretty bad, so having a box helped on a form. I tried kipping on the HSPUs which went really well.

Run 800m
10 rounds of:
HSPU w/ feet on bar.
10 squats
Run 800m

20:07

The Coach's Prep Course at Atlas CrossFit in Chicago was great! The trainers and attendees are quality athletes, coaches and people. I learned a lot from everyone, thanks all!! I look forward to seeing some of you soon at the Endurance Cert and at our North Central Regionals! Good luck to Rochelle, Katie and Tyler! :)

18:31 rx'd

Piked HSPU and Pistols down to a Plyo Box

24:05

Buy in - 3:23

Subbed DB shoulder press for HSPU (why did brand X say DB press only for sub?)
Rounds 1-2: 45#
Rounds 3-5: 35#
Round 6-10: 30# (rounds 7-10 push press)

Did bar assisted pistols. I really need to work on my form - felt like I was off balance, had a hard time keeping my weight on the heel, was leaning forward, and butt started to stick out on the last few sets.

Buy out - 3:37

Total time: 33:30

35:25, uggg.
Scaled back to 6 sets.
Right leg pistols ok, left leg sucks - first time trying them (called shoot the duck in hockey practice...)
HSPU's weren't quite as ugly as last time (this is my third time doing them).
Anyway, a good sweat was had by all.

Scaled to

800 m run
7x5 hspu to 5" + pistol from 20" box w/ pole support
800 m run

14:58

Runs at 4 min and 3:40. We'll see how shoulders do with lots of hspu lately -- and knees with pistol-progressions. So far okay.

c/d 48# face pull 2x10; 40# rev wr curl 2x15

M/31/216

25:54

7rds of couplet
Hspu to 5in pad

Going to spend this cycle doing cardio only

3 mile climb on Elliptical
Incline level 16
Resistance level 16

27 minutes

Laura f/49/5'7/145

m/25/6'2"/187

800m
Couplet of
10 HSPUs
15 butt to heel squats
800m

50:28

Both 800m were 3 min flat. Def got stuck on HSPUs. Couldn't keep balance on pistpls. Got to say it looked a lot easier on video...

m/25/6'/178

HSPU assisted

27:45

Did yesterday's WOD, then came back to do today's for a time of 33:32.2 rx'd. Had a hell of a work out day! Now to relax and enjoy the rainy weather. ;-)

18:59

29:20

m/20/5'9"/182

800m run
5 rounds of couplet:
- Handstand pushup (against wall), 10 reps
- One legged squats, 10 reps
5 rounds of couplet:
- Handstand pushup (on box), 10 reps
- One legged squats, 10 reps
800m run

23:53

Amazing weekend at Trident CrossFit L1 cert! HUGE thank you to the coaches - Mike G., Xmas, Nicole, Chuck, Chris. I could not have hoped for better coaching this weekend and I can't wait to get playing with all the new information I've learned! Thank you for being available to answer any and all questions, and Nicole, your impromptu Q&A with the women was much appreciated!!

Andrea - Amazing box! Thank you for hosting - I'll definitely drop in when in town!

Hell Yeah!!!

43:29. Rounds 1-4, Handstand pushups (black + grey band on top, black band on bottom, 5 supported one legged squats each leg. Rounds 5-7, Handstand pushups with knees on 24" box, one legged squats the same. Round 8, Handstand pushups with knees on 24" box for 5 reps, 5 air squats. Rounds 9-10, 5 Pushups, 5 air squats. Completed all the running.

did 7 HSPUs each round instead of 10, and did another 800m run after round 5 of the couplet bc my shoulders were dead

37:47

37.08
hspu's were head 2 fp
pistols were with hand on box

1 mile run (up/down trail)
10-9-8...
95lb push press
95lb squat
1 mile run
garage/trail after ACC trip

Cheated a lot with the hand stand pushups and one leg squats... but completed all 10 sets
34:29

41/5'9" 215
did second 800 with young lad attached too settle him down(8mths 22lbs) lol..
21:52

I attended the L1 this weekend @ CF Strong. It was such a blast! So much information, and tons of direction on the movements as well. I could not have asked for a better crew of coaches for my first cert., Joe, Nicole, Cherie, Matt, Zac & Lance were great. Thanks again!

Wu: shoulder rolls,inch worms,plank holds
BS 3x5@135

Wod:
900mrow: 4.25
HSPUs to abmat until6th rnd,then put a 10plate underneath
Pistols done to med ball : 16.11
900mrow:4.40

Total time: 25.17
My wrist hurt the worst during hspu.pistols not to bad. Had to sub running with rows.... Kids:-)

Scaled 22min

For time:
Run 800 meters
10 rounds of the couplet:
Progressive handstand push-up, 10 reps
Progressive one legged squat, 10 reps
Run 800 meters

tt = 27:47

11:30

11:30 as Rx'd

Tabata Bar Dips - 6, 6, 6, 6, 6, 6, 6, 5

Back Squat 3-3-3-3-3
245, 260, 270, 275, 280

19:32... HSPU's rock my shoulders off..

I was at the Trident Level 1 this weekend. The staff was incredible. The way they broke down the movements for us during the breakouts was amazing. Also the group of people assembled at that conference were amazing. So encouraging to meet so many high quality people.

M/37/6'/185

41:11 rx'd

if this wasn't a family board, I'd swear rather obscenely.

00:29:40 Rx'd

First CrossFit workout done! Since I am not in great shape I scaled it down to the puppy workout. The workout itself destroyed me. It didn't take a big amount of time at all and I absolutely loved it!

24:44 (pr)

Scaled hspu wblue bands, 1 leg squats to parallel box, awesome wod. 800s were 3.49 and 4.05, but felt good; due to defective brain housing group, did not get the full wod time

17:01
6rds

M/66/191-For time:
Run 800 meters
5 rounds of the couplet:
Standard push-up, 10 reps (still rehabbing shoulder)
One legged squat, 10 reps
Run 800 meters
17:47

43:30
as rx'd
hspu didn't go down very far.
pistols: used 15.5" couch to support butt.

Assisted HSPU (40x with foam block, 60k piked)
30:00.

M/27/5'8/189

12:40

sit ups were done on a decline bench

as rx'd: 31'18

Subbed couplet into 20min amrap 10 pistols & 10 handstand pushups. Scaled hspu and did half with feet on high box. 17 rounds, both runs sub4min.

m/34/97kg/5'11"

Scaled down HSPU with pike.
Scaled down pistols to normal squats.

800m run
10 sets of the couplet
800m run

19:13

25:05

Scaled HSPU to pike

800m
Then 5 rounds
5 HSPU - to two ab mats
10 pistols with band
800m
19:31

M/44/5'11"/200

800m run
10 rounds of:
5 push-ups
10 squats
800m run

15:45

M/36/136

Kept falling over doing the one legged squads so did them with one leg out and down supporting as little weight as possible.

33:48

33:40

Ran on a treadmill
Assisted squats and assisted HSPU

m/42/157
21:45 as rx'd

2.5 Mile run
then
5 Rounds
10 PushUps
10 Squats
then
50 Weighted Sits

I attended the Level 1 Course at CrossFit Strong. What an amazing experience! Thank you so much to all of the trainers for your hard work and superb teaching skills! Absolutely phenomenal!

30:40 as rx'd.

M/38/134 lbs/ 5'-6"
As Rx: 21:40
This one went just as I thought.. the HSPUs ate up most of the time.. the pistols I did at a pretty good clip, and went unbroken with the HSPUs for the first 4 rounds... then started to break them up to 7 +3 for rounds 5,6,&7. For rounds 8&9 I did 6+4.. round 10 was like 5,1,2,2,1... killer last set... I immediately did the run and my shoulders were super stiff until the last 250 meters or so... I then stretched out my shoulders on the solid rings at the playground where I did the WOD... SO much more fun to do these WODs outside... nice weather.. cool breeze.. just go out and have some fun and kick your ass. I was thinking I would have done this under 20.. i was looking for about 19 or under. Maybe next time. I am going to work on the kipping HSPU for when we have super high reps.. normally I think my HSPUs are a strength, but I think after about 50 or 60 they get pretty taxing. I was super strict to have my head gnetly hit the floor.. on some of the middle reps I had my hands a bit wide, but nothing crazt. I do strict HSPUs with no kip. I was really concentrating on keeping a tight midline.. I feel as though that's the trasmision.. if you start to get wobbly, then you're not able totrasfer your push to get your efforts to make you go veritcal.. you start to go horizontal, etc.
Good WOD.. I love this srart and stop with 800 and kill a 10 x couplet inbetween. fun stuff.

M/29/160lbs/6'1"
36:46 Rx

Good thing I had someone to keep track of my rounds. I never would have been able to do it. I was so out of it.

R'xd 40:41

28/m/5'11"/188
As rx'd
32:32

As rxd
36.41

36:26 as Rx'd
HSPU mainly in 5s

36:40 as Rx'd.

42/m/185
sub 10,9,8,7 etc for HSPU (55 total)
all else as rx'd

22:19

m/29/5'8"/182

Warmup: Jog 1/2 mile, stretching, snatch & clean practice, etc.

WOD: 26:45.

Did my first full-range HSPU! Most of the 100 weren't full-range. Did my first one-legged squats also. My conditioning is definitely improving. I couldn't even do a handstand two months ago.

27:27
feet on smith machine for hspu

For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
Squats, 20 reps
Run 800 meters

28:09

M/34/135#/5'6"

Did as RX'd in the pouring rain.
Time 24:15
Started sprinkling in the 1st 800m, but in round 4 the sky opened up and never stopped for the rest of the WOD. The rain felt good, but shoes were heavy in the final run.
Don't belong to a box, so all WODs are done at my house outside.

Rx'd 24:09

M/25/5'9"/161

Band Assisted Pistols, all else Rx'd

31:54

M / 34 / 6'0 / 232

as rx'd: 28min 27sec
*had to hold fence while doing pistols

M/35/5'4"/144lbs
As RX'd
17:18

Ran 800
8 rounds, subbed squats for pistols
Ran 400
Had to cut things down, was pressed for time.

29:10
Changed to walking my legs up the wall after round 6
Had to use a hand to stabilize a few squats after the 7th
Butt kicker !
28/6'/180/m

completed on 4/17/12
scaled down to "Pack"
run 800m
7 rounds of the couplet:
7 hspu
7 one leg squats
run 800m
17:17

43:09 rx

blah

subbed 2x40# db press
20 squats

27:13

dbs were a bit too heavy, had to cheat with push press or not full rom

Subbed hand release pushups for hspus

did one leg squats to bench at below knee level

20:47

1000m row, 5 rds of couplet, 1000m row

26:10

4/17...19:57...152/178/193cal
Scaled to:
400m
7rds. of:
> 7 self-assisted HSPU (only last 2 rds. broken 4/3)
> 7 pistols to 15.5" box(started w/ left leg each rd b/c it was stronger)
400m
Finished w/ five muscle-ups. Couldn't string two together though.

22:50, rowed 1K to sub for each 800 m run, 7 rds of pistols on box and first 5 rds of HSPU with feet hooked on smith rack bar at chest height then knees on bench...doesn't help when hands slide on the floor, not bad for working on house all day

Just want to thank the instructors at CrossFit Strong in Dallas this weekend. It was a well prepared and well implemented training seminar. Each trainer took time with individuals to help them get to their potential. The wealth of knowledge imparted was immense. I enjoyed being part of such an outstanding group. Thank you.

subbed 800m run for 2:30 min skipping.
16:35

Run 800 m
8 rounds:
6 db shoulder press, 42.5#/db
6 one-leg squats

Run 800m

22:52

Did 5 sets of couplets
About 20 minutes

M: 23:08

F: 23:28
(with decline push-ups)

A big thanks to all the trainers for the L1 Cert. at Trident CrossFit, Alexandria. A big thanks to Chriss and Andrea for hosting the course, the box is awesome!! Can't wait to share my new found knowledge with my other crossfitters. Nicole's snatch class has given me new hope.

21:45
75 lb push press and lunges

M/17/6'0"/170
21:08

13:21 @ 5 rounds w/ regular squats

The CrossFit Level 1 certification in Dallas, TX was AMAZING! I learned so much and had a great time! Definitely a weekend I'll always remember. So much thanks to the wonderful trainers!

21:38

33 yom, 190 lbs

35:33 as rx'd

Not a good one for me...

29:42 as rx'd

oops! I thought it read pushups..

23:10

scaled pistols - butt to 14" bench
scaled hspu - 1x10x50#db, 1x10x40#db,8x10x35#db

25:34

Zach: 20lb dumbbell presses, 7 rounds of 7 each. 11:32. Move to 30lb presses next time.

Brett: 7 rounds of 7 each: 17:22

C-
@ home
21:21

24:25

Scaled to Pack so:

For time:
Run 800 meters
7 rounds of the couplet:
Handstand push-up, 7reps
One legged squat, 7reps
Run 800 meters

Jill: 14:55

Joe: 15:46

27:06 RX

Not sure what slowed me down. I think it was the HSPU, Pistols, and RUN.

First rx WOD w/pistols, so we're making progress.

I didn't like this. It took two movements that require a great deal of skill to do well and repeated them to exhaustion (for me, I was down to 1-2 rep sets by round 6/7). Doing such a difficult movement over a large number of reps results in 'cheat-reps', teaching body bad muscle memory and risking injury :( I don't think I will do another one of the couplets like this again.

27:34

EXCELLENCE! There's really no other words to describe the instructors at The CrossFit Level 1 certification in Dallas, TX @ CrossFit strong. I'm so grateful to have had such energetic and inspirational instructors. Joe Alexnader, Matt Chan, Cherie Chan, Nicole Christensen, Zack Pine, Lance Cantu Thank you! Thank you! Thank you!

Changed the couplet to piked push-ups and air squats.

22:45

800m run
only 5 rounds (brain cramp)
10 smith machine push-ups
20 air squats
800m run
5 rounds
10 smith machine push-ups
20 air squats

18:31

Ok. All these comments and are you seriously telling me no one else notice the women in this video? Good Lord, I'm moving to Miami.

2 weeks since TKA; working on ROM and strength physical therapy daily along with pull-ups, push-ups and sit-ups
M/54/6’/210

2012-04-21: 39:25. Sub 20X5's.

38:59
Scaled pistols to blue plate after round 2

29:36 Rx'd

RX'd : 21:30

30:10

left leg for pistols were weak.

Run 800 meters
10 rounds of the couplet:
Push-up, 10 reps
Squat, 10 reps
Run 800 meters

20:26
M/28/175/5'10"
23 April

1/2 WOD - Done after deadlifts

13:49

m/38/5'9/183
CFWU-2. Superman. Burgener. DU.
31:04
HSPU really slow. Little better w/wider stance & "big hands". Keep abs tight when driving up helps too. Pistols not bad. Pinch shoulders back & big chest at beg of each rep.

M/38/195/6'2"

21:34 (using squat bar to hold feet on hspu)

800 x 2
4 x 5 HSPU and 10 pistols

12:50

25.14

30:23

CFWUx2
BWU
WOD: 21:28 Modified as follows: 800m, 10rnds (10 pistols + 10 one legged sqts one arm on bar for balance), 800m run.

Andrea:21:15 Same modifications as above.

Subbed handstand holds for HSPU. Held a 10# plate in my hands for the one-legged squats (balance issue I guess).

39:11

Great workout.

20:07

36:16 as rx'd with lots of kipping HSPU

As rx'd, 24:32.

Strict HSPUs. Most total HSPUs in one WOD - felt good that I was able to complete this, even though it was on the slow side. I broke the HSPUs into 2 sets (usually 6-4) in rounds 2-7; in rounds 8-10, I broke them into 3 sets (usually 5-3-2). Since I was slow through the work, I wasn't too gassed, and thus felt strong on the last 800m run - came in right at 3:00.

CFWUx1
32:42

Subbed 15inch feet raised pushups for hspu's. 28:13.