April 30, 2012

Monday 120430

Rest Day


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CrossFit Level 1 Certificate Courses: University of San Diego, CrossFit Virtuosity, CrossFit Charlotte, Iron Major CrossFit, CrossFit Centrum, CrossFit New Zealand.

"Killing the Fat Man: Episode 5" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

CrossFit and SAT Prep at NorCal CrossFit, Part 2 - video [wmv] [mov] [HD mov]

Posted by Pukie at April 30, 2012 5:00 PM

Crossfit Charlotte! Thanks for having us!! Great time, and I learned so much> :)

Comment #1 - Posted by: sarah at April 29, 2012 5:29 PM

Great level 1 cert at Crossfit New Zealand in Auckland! Thanks guys & I'll be working on that squat Tracy & Doug & see you soon at 42 south Drum!

Comment #2 - Posted by: Adam at April 29, 2012 5:36 PM

Anyone else to the point where you skip the first minute or two of the "Killing the Fat Man" segments? The same, long intro each time is getting monotonous to me ..... and hurting an otherwise great message.

Comment #3 - Posted by: Jake at April 29, 2012 5:39 PM

Correct me if I'm wrong but are there no uncut videos of the regional workouts again this year? They put all this time and effort into quick summaries with fast takes and quick cuts but don't put out a simple start to finish video for any one specific heat? It's annoying. Watching someone hang power clean 225 isn't all that impressive. Watching that same person stringing a bunch of those together after rowing a 2k is awesome! Let me enjoy the misery a little bit... give me an uncut video of at least one heat!

Comment #4 - Posted by: adamkry at April 29, 2012 5:45 PM

Crossfit Charlotte was a great cert. Learned a ton from our awesome coaches! Thanks for having us Andy! Job well done!

Comment #5 - Posted by: Jason at April 29, 2012 5:45 PM

Awesome weekend at CrossFit New Zealand. The seminar team were fantastic, and I loved their passion about CrossFit! Badass!

Comment #6 - Posted by: Ben Mills at April 29, 2012 5:49 PM

Had a blast this weekend in Charlotte! Thanks go out to Andy, Joe, Sara, Maggie, Courtney, Nicole, and Javier. Great job.

Comment #7 - Posted by: Brandon at April 29, 2012 6:09 PM

Crossfit Charlotte and the Crossfit HQ coaching staff, thanks for such a great weekend at Level 1! I've learned so much and met some of the greatest people in my lifetime! Thanks again Andy for providing a great place for us to learn and workout! A quick shutout to Joe Alexander as well as the rest of the red shirts-Courtney, you are gorgeous! Thanks for my first push Jerk!

Comment #8 - Posted by: Robert F. at April 29, 2012 6:31 PM

Awesome Level course in Leavenworth! Thank you Kurtis, Nadia, Lindsey, Joe, Russell, Nicole, and everyone from Iron Major CrossFit!

Comment #9 - Posted by: Brian Z at April 29, 2012 7:21 PM

What a GREAT experience at Crossfit Virtuosity in Brooklyn! Our coaches were so energetic, inspiring and motivating! It made for a great weekend and only confirmed how awesome the Crossfit community is. Thanks for all the knowledge and support!

Comment #10 - Posted by: Renee Sanjuan at April 29, 2012 7:23 PM

crossfit + SAT prep = really low scores on the SATs. just a prediction.

crossfit HQ - please be mindful of brand dilution.

Comment #11 - Posted by: phil at April 29, 2012 7:42 PM

Thanks guys for having us at Crossfit Charlotte. I had a really good time and learned so much. All the staff from crossfit were very helpful in any questions that I had. I highly recommend anyone thinking of taking this course please do so.

Comment #12 - Posted by: Jimmy at April 29, 2012 8:05 PM

Just completed the Level One Trainer course in San Diego! 2 awesome days of instruction, training by some top awesome coaches! Thank you!

Comment #13 - Posted by: Arlene at April 29, 2012 8:15 PM

Great weekend with the Level One trainer course in San Diego! Great coaches, great instruction/training and meeting awesome new people in the ever-growing Crossfit community!

Comment #14 - Posted by: Arlene at April 29, 2012 8:19 PM

Courtney is hot!!! Javier is the man!!!

Comment #15 - Posted by: !!! at April 29, 2012 8:23 PM

Level One at University of San Diego this weekend was top notch! Thank you to Stephane, Miranda, Josh, Matt, Zach, and Nuno for sharing your expertise and passion in such a fun and memorable way!

Comment #16 - Posted by: Nicole at April 29, 2012 8:29 PM

Looken good Tracy!

Comment #17 - Posted by: Jas Pelham at April 29, 2012 9:39 PM

Loved my weekend with Stephane and the team in San Diego for our Level 1 Training Course. What a great community of awesome coaches! Thank you!

Comment #18 - Posted by: Melissa at April 29, 2012 9:45 PM

Great weekend CFL1 course at Crossfit NZ! Thanks to all the coaches for their excellent instruction!

Comment #19 - Posted by: Andrew at April 30, 2012 12:36 AM

Thank you coaches Karl, Denise and Steve! Great stuff and good times at Crossfit Centrum! Learned a lot and now plan for sharing a lot!

PS. Steve, now that im far from you, youre still an ugly dude ;)

Comment #20 - Posted by: Matti Knaapi at April 30, 2012 1:16 AM

Geggjað level 1 námskeið í Sandnes Noregi um helgina....sjá hópinn fyrir miðju hægra megin á myndinni...bresku þjálfararnir okkar algjörir töffarar miðluðu Crossfit boðskapnum til okkar af fagmennsku og kunnáttu...Frábær helgi, frábær upplifun... Karl, Denise og Steve stóðu sig frábærlega...

To our coaches, Karl, Denise and Steve...Thanks guys for the experiency...you guys delivered this stuff with extreme variance, functionality and intensity...Great experience...Thanks a bunch for sharing the good stuff and hanging out with us.

Comment #21 - Posted by: Baldvin Johnsen at April 30, 2012 1:49 AM

#11: Why do you say crossfit+SAT won't succeed?

This program looks awesome. My only issue is that this should be starting with the math foundation first. College admit boards care about the SAT with 75% of the weight on your math score, the other 25% on some combination of verbal and writing. Also a lack of a solid math foundation is arguably a consistent problem within education in our country.

Comment #22 - Posted by: GD at April 30, 2012 3:39 AM

Had a blast this weekend at CrossFit Charlotte for the Level 1 Trainer Course. All the CrossFit HQ staff were very helpful and professional the entire weekend. thanks so much! I learned so much! Worth every penny!

Comment #23 - Posted by: Mark at April 30, 2012 3:53 AM

I'm around his daughter's age and it was hard to watch her shove a cupcake into her father's face. I'd encourage her to support him a little more. Although it was nice to see her in the box with her dad. I think eventually she'll come around and become interested in CF.

Comment #24 - Posted by: lillian at April 30, 2012 4:22 AM

Phil #11,

In the CrossFit Kids cert there is a section devoted to neuroscience. It turns out that there is a rather extensive body of research that shows increased retention of information, and increased understanding of concepts when the learning occurs during a prescribed window immediately after exercise. I'm sure the CFK directors at Brand X would be happy to share it.

Many CFK classes are followed by mandatory homework or reading sessions for the participants in response to this research.

Comment #25 - Posted by: bingo at April 30, 2012 4:30 AM


That's all well and good and I don't dispute it. But in the video I saw, only 45 min were allotted for SAT review. Test prep should take hours a day. To be competitive with their college-bound peers, the focus should be on classwork, not exercise.

Of course, I don't know anything about these kids or their backgrounds, so take what I'm saying with a grain of salt.


Comment #26 - Posted by: phil at April 30, 2012 4:51 AM

Great crew of instructors at the ft leavenworth level 1 class, they went over the top to teach and mentor, i enjoyed every minute!

Comment #27 - Posted by: alfredo at April 30, 2012 5:11 AM

I'll echo everything Alfredo said about the Level 1 class at Ft Leavenworth! I loved every minute of it too. You guys made all the material interesting and engaging! Can't thank you all enough!

Comment #28 - Posted by: Sarah R at April 30, 2012 5:54 AM


My understanding is that the SAT prep work is supplementary to whatever the teens are doing, not a substitute. In some cases the CrossFit Kids influence is primary; the only academic encouragement offered to the children comes from their CrossFit instructors. While this is certainly far from optimal and can be viewed as sad, I prefer to take the opposite approach: it's very cool that the fitness teachers emphasize academics as well as physical pursuits. The focus at the CrossFit gym is quite naturally exercise.

As the father of a 23, 21, and 19 yo I can assure you that the vast majority of teens do not/will not prepare "hours per day" on the SAT or ACT, even those who aspire to very selective colleges. Indeed, I'm not sure that's a bad thing. YMMV.


Comment #29 - Posted by: bingo at April 30, 2012 6:01 AM

This last work cycle has me sore, sore, sore! Awesome last three days!

Comment #30 - Posted by: AJ at April 30, 2012 6:20 AM

Finally completed Level 1 Trainer course at University of San Diego. Awesome instructor team, really fun and I learned so much!

Comment #31 - Posted by: Tyler at April 30, 2012 6:47 AM

Re: SAT prep
I'm just as cynical as the next guy, but what could you not like about this?! Young people... getting fit via a great program... and focusing on academics as well. I'm a fan. One of the biggest things I hope to impress upon my clients is that the discipline required by Crossfit carries over into many of life's other endeavors: school, vocation, faith, etc.

Comment #32 - Posted by: JeffM at April 30, 2012 6:49 AM

Great Cert at Fort Leavenworth this weekend, thanks to Kurtis, Nadia, Nicole and all the trainers who provided great feedback and classes. Thank you from all of us here at Iron Major CrossFit!

Comment #33 - Posted by: Jake at April 30, 2012 7:46 AM

I was very impressed with the content, professionalism, and presentation we enjoyed at the Level 1 certificate course at Iron Major CrossFit in Ft Leavenworth this weekend! Thanks to all the trainers who worked so hard to make it a success!

Comment #34 - Posted by: Justin A at April 30, 2012 9:01 AM

Had a great time at the Level 1 Certification in Ft. Leavenworth this weekend! Thank You to Kurtis, Nicole, Nadia, Lindsey, Russell, & Joe for everything!

Comment #35 - Posted by: Nichole S at April 30, 2012 9:10 AM

Did a "Light Diane" today, to make up last Friday. Results posted there.

Comment #36 - Posted by: Kevin C. (M/53/5'11"/175) at April 30, 2012 10:52 AM

Inspired by the energy, instruction, and camaraderie during this weekend's San Diego Level 1 Cert. A special thanks to Stephane, Miranda, Josh, Nuno, Matt, and Zach. Excited to spread the knowledge!

Comment #37 - Posted by: Gerard B at April 30, 2012 11:27 AM

Thanks to CF Charlotte for an AWESOME weekend - I learned so much!! I was really impressed with how well the course was run (props to Joe) and the amount and depth of knowledge the trainers had - there wasn't a question that was thrown at them that they didn't know how to answer in a way that made sense to the novice. True professionals and I can't wait to take even a fraction of their knowledge back to my box. Thanks again!

Comment #38 - Posted by: Megan at April 30, 2012 12:31 PM

Great weekend at Iron Major Crossfit in Leavenworth at the Level 1 Training Course. A special thank you to Kurtis, Lindsey, Joe, Nicole, Russel, and Nadia for your excellent lectures, breakout sessions, and expertise! Thank you Lindsey for coaching me to my first kipping pull-ups!

Comment #39 - Posted by: Shelly P at April 30, 2012 1:18 PM

I see Gary's family giving a bit of support. But am still appaled that they still after 4-5 weeks their support hasnt changed. The wife says she doesnt want to talk about Paleo or what he eats or does? Really? I give him props for overcoming that much negative attitude in his own home. I know how that feels. Ive downloaded all the episodes so far and am constantly motivated by them.

Comment #40 - Posted by: Nathan at April 30, 2012 1:45 PM

What a great experience the Level 1 Course at UCSD was this weekend. Thanks to the awesome Instructors my expectations were exceeded. Thank you guys and girl (Miranda), Keep up the good work!

Comment #41 - Posted by: Randy B at April 30, 2012 2:42 PM

A big thank you to the instructors for a great weekend at USD. It is my hope to impart the knowledge, patience, and enthusiasm that I was shown to others in the same classy way. I would be remiss if I didn't mention that the participants were about the nicest people you"d ever want to meet. See you at the games!

Comment #42 - Posted by: Tim I at April 30, 2012 3:37 PM

Great LV1 Cert in Leavenworth this weekend. Thanks to Kurtis and his team, they were terrific instructors and really did a great job.

Comment #43 - Posted by: Ross at April 30, 2012 5:51 PM

Also forgot to say thanks to Group 1, all the awesome people at Level 1 USD, and all the awesome instructors! Stephane, Miranda, Zach, Josh, Matt, and Nuno, you're knowledge, enthusiasm and inclusive teaching/coaching re-invigorated my commitment to getting fit and to jumping in with both feet (no more cherry picking WODs, and cheating meals). Thanks, look forward to seeing all you other CrossFitters out there.

Comment #44 - Posted by: Tyler Q. at April 30, 2012 10:21 PM

How to squeeze in a short, taxing workout on a busy day and not hit arms (going to give them as many days off as it takes until the elbows feel great)?

Did 5:30 of lunges up and down the sidewalk, then car-odometered it: just about 1/10th of a mile or 176 yards.

Shaky legs and a good glute hammering.

c/d - coach lacrosse

Comment #45 - Posted by: matt h 50 5'11" 179# 1mar11 at April 30, 2012 10:49 PM

That WOD from yesterday was insane... specifically the 225lb cleans x 30. I wouldn't be surprised if CROSSFIT athletes start dropping dead of physical fatigue in 10yrs time at this rate.

Comment #46 - Posted by: chris at May 1, 2012 7:50 AM

2012-05-01: 139.
2011-08-22: 137. 4X145. 
2011-07-03: 133. 4X138. 
2010-06-02: 133. 4X138.

Comment #47 - Posted by: gs at May 1, 2012 9:50 AM

Awesome weekend at Crossfit Virtuosity!!!! We had a great time and I couldn't have asked for a better coaching staff, their enthusiasm and motivation only confirmed my love for Crossfit and the awesome community we are all apart of! Thanks again!!!

Comment #48 - Posted by: Kate at May 1, 2012 12:00 PM

Level one Auckland Nz..... I travelled 36hrs to be there and it was worth every amount of key lag. The team was so knowledgeable, humouress and motivating.... If I didn't want to be the best trainer in the world before I now do..... Quote of the weekend " squeeze your ass like your in the prison showers" Drummond classic!!!!!!!!

Comment #49 - Posted by: Liam at May 1, 2012 6:31 PM

missed Sunday - so made up WOD, (MOD)

5 rounds
- 500M run
- 15 back squats (115)
- 15 Push Ups
- 25 Sit ups


Comment #50 - Posted by: Mazzone, Chantilly, VA at May 2, 2012 6:18 AM
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