May 14, 2012

Monday 120514

Overhead Squat 1-1-1-1-1-1-1 reps

Gretchen Kittelberger 200lbs, Jenn Jones 195lbs. Post loads to comments.

Compare to 110202.

HamptonL1_MadridL1_SanAntonioL1_CantonL1_DenverL1_MorristownL1_th.jpg

Enlarge image

CrossFit Level 1 Certificate Courses: CrossFit Hampton Roads, Mundo CrossFit, Alamo CrossFit, Reebok CrossFit One, CrossFit Verve, CrossFit Morristown.


"Scaling the Pull-Up With Ring Rows" by Julie Barnes Maurer, CrossFit Journal preview video [wmv] [mov]


WOD Demo with Jenn Jones and Gretchen Kittelberger - video [wmv] [mov] [HD mov]

Posted by Pukie at May 14, 2012 5:00 PM
Comments

M/15/5'10"/150

Awesome! Can't wait to do this one! I've been waiting for heavy OH Squats for a few weeks now. Let's go!

Comment #1 - Posted by: Tristan at May 13, 2012 5:16 PM

Hey all, had the best time at my crossfit cert this weekend! Best group of trainers:) taught us a lot and great workouts to learn all our movements, thanks again!

Comment #2 - Posted by: Rachel at May 13, 2012 5:21 PM

Great weekend at the Level 1 Cert this weekend. Great atmosphere, great people lead by GREAT trainers!

Comment #3 - Posted by: John K at May 13, 2012 5:26 PM

Had a great time this weekend and learned so much! Thank you Mike, Stephane, Kimmy and Lance!

Comment #4 - Posted by: Adriane at May 13, 2012 5:31 PM

Big "Hell Yeah!" to the trainers (Chuck, Chris, Xmas, Sara, Nicole) at the CF-Hampton Roads Cert this weekend in Yorktown, VA! Lots of great instruction, knowledge, and putting up with my well-timed, yet probably still inappropriate comments.

Comment #5 - Posted by: Spencer S. at May 13, 2012 5:35 PM

Outstanding weekend at CFHR level I cert. Well organized. Great team. New facility. Hope to see our trainers again real soon!

Comment #6 - Posted by: Charlie H. at May 13, 2012 5:37 PM

Outstanding weekend at CFHR level I cert. Well organized. Great team. New facility. Hope to see our trainers again real soon!

Comment #7 - Posted by: Charlie H. at May 13, 2012 5:38 PM

Had a Great Time at CrossFit Morristown CF L1. Got my First Muscle-up!! Everyone was awesome!! Thank you!!

Comment #8 - Posted by: Dan at May 13, 2012 5:38 PM

Great time at the Level 1 in SA TX. Tomorrow, someones getting coached on a squat whether they want it or not! ;)

Comment #9 - Posted by: Marcus at May 13, 2012 5:41 PM

Thank you to all the trainers from Alamo CrossFit San Antonio had a great time and learned a lot! Can't wait to get that cert and put it to use

Comment #10 - Posted by: Mike Kosa at May 13, 2012 5:51 PM

Level 1 class at Morristown was fantastic! Awesome mix of work, incredible knowledge and fun.

Comment #11 - Posted by: Ryan at May 13, 2012 5:52 PM

Really learned a lot at the Alamo Crossfit Level 1 Certification. The coaches did a great job!

Comment #12 - Posted by: Cobalt Blue at May 13, 2012 6:02 PM

Alamo Crossfit was amazing. Thanks to all the trainers (Kim, Stephane, Lance, and Mike). Job well done. Im stoked and ready to learn more. Thanks again!!!

Comment #13 - Posted by: Joe Nathan Jimenez at May 13, 2012 6:05 PM

Awesome weekend at Level 1 Alamo crossfit! Thanks to all the trainers!

Comment #14 - Posted by: Lois at May 13, 2012 6:37 PM

A big thanks to the trainers at the Level 1 cert at CFHR - you all made it a great learning experience!

Comment #15 - Posted by: Greg G. at May 13, 2012 6:39 PM

"Hell Yeah!" to the trainers and trainees at the CF-Hampton Roads Cert this weekend in Yorktown, VA! Enough knowledge at this box to put any globo-gym to shame.

Comment #16 - Posted by: Geno at May 13, 2012 6:46 PM

"Hell Yeah!" to the trainers and trainees at the CF-Hampton Roads Cert this weekend in Yorktown, VA! Enough knowledge at this box to put any globo-gym to shame.

Comment #17 - Posted by: Geno at May 13, 2012 6:48 PM

Crossfit HR, thanks a ton for being so gracious!

Coaches were fantastic. Thanks guys.

Comment #18 - Posted by: Joshua at May 13, 2012 6:53 PM

Amazing course and even more amazing coaches! Oh and Coach Mike G. needs to shave!

Comment #19 - Posted by: Reno S. at May 13, 2012 7:02 PM

Had an amazing weekend at CFHR! Trainers were incredibly skilled, passionate and inspiring! Looking forward to applying everything I learned for myself and my future athletes!

Comment #20 - Posted by: Carrie K at May 13, 2012 7:19 PM

Had a good time plus learned a lot this weekend at the level one cert in Yorktown. A big hell yeah to all the trainers!! Awesome job!

Comment #21 - Posted by: Hunter J at May 13, 2012 7:24 PM

BEST TIME EVER!!!!!!!!!!!! big thanks to the team who made us official bad-asses at Alamo Crossfit's seminar this weekend!! loved every minute of it and my muscles are still crying!! cant wait to make my very own clients suffer out of love! haha :)
-heather

Comment #22 - Posted by: Heather Salinas at May 13, 2012 7:31 PM

Class was Great and Instructors were Awesome. Coach Mike G. was a great tour guide:) PS Welcome to Texas.

Comment #23 - Posted by: Nelson W at May 13, 2012 7:41 PM

Great Class. Awesome Instructors. Welcome to Texas and and hope Yall enjoyed seeing the Alamo So Many Times:) PS maps work great.

Comment #24 - Posted by: Nelson W at May 13, 2012 7:46 PM

Amazing weekend at CF Verve in Denver. The coaches Kirk, Zac, Zach, Nicole, and Russell made the experience great. I cannot believe how much I learned in one weekend and had a great time with all of the other Level 1 trainees!

Comment #25 - Posted by: Cory at May 13, 2012 7:46 PM

I wanna give a big thanks to mike g, lance, Stephane, and kimmy! They were all very knowledgeable, and really knew what they were talking about! Just a great team! Made my trip from new orleans worth it! Ready to put everything I learned this weekend into action!

Comment #26 - Posted by: Jason McGuire at May 13, 2012 7:49 PM

Thanks to Sara, Christmas, Nicole, Chris and Chuck for an awesome and inspiring weekend in Yorktown at CFHR, I had a blast and learned a lot and can't wait for my alarm to go off in 6 hours so I can get to work coaching.

Comment #27 - Posted by: Griff at May 13, 2012 8:14 PM

Hell yeah!!!!!! Pass or no pass I had a heck of a time this weekend at Alamo CrossFit with Mike, Lance, Kimmy, and Stephane!!! You are all amazing instructors. I learned lots and am SOOO ready for special training courses (and my Coach's Prep and Level 2 - after a year or so of experience, of course Mike!!). Cant wait to start officially training and building experience! Thanks!

Comment #28 - Posted by: Jared at May 13, 2012 8:18 PM

95-105-115-135-140-140-150(f)

Wrists gave out. Maybe try a narrower grip next time on the heavier weight, because the legs seemed fine.

Comment #29 - Posted by: Sinal M/33/5'9"/230 at May 13, 2012 8:20 PM

Great refresher course for me! Learned a couple of new things from my last cert. thanks coaches!

Comment #30 - Posted by: Paulina at May 13, 2012 8:21 PM

Great weekend at Alamo CrossFit! Our instructors were awesome!!! :)

Comment #31 - Posted by: Sabrina at May 13, 2012 8:29 PM

Great time at Crossfit Hampton Road this weekend. All the trainers were awesome!!! Thaks guys

Comment #32 - Posted by: Josh at May 13, 2012 8:35 PM

Great level 1 cert at CFHR in a very cool new box.
Huge thanks to the awesome staff Chuck, Chris, Nicole, Xmas and Sara. You guys rock!

Comment #33 - Posted by: Shaun C at May 13, 2012 8:40 PM

Me and my wife had a great time at the at the level 1 course this weekend. Can't wait to apply our skills training people at the gym this week.

Comment #34 - Posted by: Tim at May 13, 2012 8:53 PM

Couldn't have asked for a better group of people to learn from. Can't wait to spread my newfound knowledge. HELL YEA!!

Comment #35 - Posted by: Trevor Franklin at May 13, 2012 8:56 PM

We had an awesome weekend! Our trainers were rock stars!!

Comment #36 - Posted by: Andrea at May 13, 2012 10:15 PM

CF Hampton Roads WHATTUP. Great Cert with great energy and adequate hand rips/ fran times.

HELL YEAHs all around.

Comment #37 - Posted by: Ben Dziwulski at May 13, 2012 11:15 PM

I NEED HELP!! My wife has an issue with her sciatic nerve where her left leg periodically goes numb, usually with squats. What's a good substitution for the Overhead Squat? She's been doing wall ball squats(kinda helps) but still can't go a deep.

Comment #38 - Posted by: Chevytahoe77 M/38/5'9"/157 at May 14, 2012 12:54 AM

65-75-95-115-135-155-155

Comment #39 - Posted by: TomO/45/M/200 at May 14, 2012 2:00 AM

Guy Instructors, Chuck and Chris, awesome!! Women Instructors, Sarah, Christmas, Nicole... Unbelievable!! Great weekend!!

Comment #40 - Posted by: Jende at May 14, 2012 2:04 AM

A HUGE "Hell Yeah" to Chuck, Nicole, Xmas, Sara, and Chris for the AMAZING cert at CrossFit Hampton Roads this weekend. I am PUMPED to get back home and share the knowledge. The new box is SWEET!

Comment #41 - Posted by: Ari at May 14, 2012 2:29 AM

135-140-145-155-160-165pr-170pr!

Comment #42 - Posted by: ART M/43/5'5"/148 at May 14, 2012 2:45 AM

Awesome weekend at Crossfit Morristown! Eric, Speal, Karianne, Keith, Jenni, and John are AMAZING instructors! Thanks for all the individualized help as well.

Comment #43 - Posted by: Brian Strack at May 14, 2012 3:09 AM

missed yesterdays wod so did yesterdays today, before this wod
45x5
75x3
95x3
115x1
145x1
165x2 quest form
165x1 better
165x1 good
175 fail

Comment #44 - Posted by: franklin bukoski at May 14, 2012 3:28 AM

75 kg the best effort

Comment #45 - Posted by: Filip at May 14, 2012 3:34 AM

Kimmy, Lance, Stephane and Mike...so knowledgeable, fun, and nice to look at :). Thanks for making the time fly.

Comment #46 - Posted by: LG at May 14, 2012 3:44 AM

M/27/180/5'9"

95
115
135
155(f)
155
165(pr)
175(pr)

Comment #47 - Posted by: Nick at May 14, 2012 4:18 AM

115, 125, 125, 135, 135, 125, 125

Comment #48 - Posted by: Laney at May 14, 2012 4:39 AM

Killer time at CFHR for Level 1 Cert. Big thanks to all the trainers and staff.

Comment #49 - Posted by: Robb Grabb at May 14, 2012 5:08 AM

First time doing this exercise. Did a 5x5 with low weight to work on form. Broke my fear of doing OHS!!

45
55
65
75
95

Comment #50 - Posted by: Jesse C. at May 14, 2012 5:10 AM

Thanks to all the trainers at verve for a great L1 weekend!!

Comment #51 - Posted by: Mike H at May 14, 2012 5:12 AM

HELL YEAH! Awesome weekend at CFHR's new box for the L1. Chris, Chuck, Christmas, Sarah and Nicole were amazing instructors.

Comment #52 - Posted by: Jered B at May 14, 2012 5:13 AM

125-135-145-155-165-175(f)-175(f)

Comment #53 - Posted by: Townsend m/28/5'8"/140 at May 14, 2012 5:16 AM

Great weekend at CFHR! The trainers (Chuck,Sara, Chris, Christmas, Nicole) were top-notch trainers and CFHR provided a beautiful facility for the course.

Comment #54 - Posted by: Matt C. at May 14, 2012 5:20 AM

Awesome weekend at Reebok Crossfit One. The trainers were so helpful! Can't wait to share everything I learned. Thanks again guys!

Comment #55 - Posted by: Jess at May 14, 2012 5:54 AM

Great weekend at CFHR and their cool new box. Big shout to the awesome coaches, you guys are rock stars!

Comment #56 - Posted by: Shaun C at May 14, 2012 5:59 AM

BIG Thanks to Kimmy, Stephane, Lance, Mike and Alamo CrossFit! Got some great information from an Amazing Level 1 Cert. staff.

Comment #57 - Posted by: Bucky M at May 14, 2012 6:04 AM

I spent the weekend at the AWESOME L1 in Yorktown. The trainers were outstanding!!! Thanks to Chuck, Christmas, Chris, Nicole and Sara! You guys were the absolute best!

Comment #58 - Posted by: Ed Halavick at May 14, 2012 6:07 AM

Had a great time in San Antonio Level 1 Cert. Headman in charge Mike G, PimpWalking Lance, (Tiny) Stephan, and Super Demo Model Kimmy were great instructors.

Comment #59 - Posted by: H Rainey at May 14, 2012 6:08 AM

Incredible weekend at CFL1 in Morristown!! Can't say enough great things about the instructors, they were all amazing!! Their knowledge and skills training (not to mention individual attention) is unmatched by any mainstream training course out there. Learned so much...I know I have a lot of homework/practice to do, but I'm motivated & inspired!! Thank you all so much :))

Comment #60 - Posted by: Tracey at May 14, 2012 6:08 AM

Thanks to Christmas, Sara, Nicole, Chris and Chuck for an AMAZING weekend of L1 teaching and training. I walked away from the weekend inspired and motivated! Thanks to Nicole and Jeremy for letting the L1 class break in the new box!

Chuck - I took a slightly softer approach than breaking my neighbor's broomstick to get her excited to start a program... and it worked! We start next week. HELL YEAH!

Comment #61 - Posted by: Danielle R at May 14, 2012 6:41 AM

Had a blast over the weekend at the level 1 in Hampton Roads - had the chance to work with some phenomenal trainers and all around great guys who taught me a ton throughout the weekend.

Comment #62 - Posted by: hunter at May 14, 2012 6:53 AM

Thanks Mike,Kimmy,Lance,Stephan,and Alamo Crossfit for a great experience on my level 1 cert. Much appreciated. Jason G.

Comment #63 - Posted by: Jason at May 14, 2012 6:55 AM

95/105/115/125/135/155(10lb PR)/165 fail. Arms collapsed about 3 inches before full extension. Oh well. 5 GHD's between each set for practice.

Comment #64 - Posted by: preacherman at May 14, 2012 6:55 AM

Big thanks to Eric, Speal, Karianne, Keith, Jenni, and John for doing the cfl1 in Morristown. you guys were awesome and i had a ton of fun. It was my first time at a crossfit box and the community and atmosphere couldnt get any better. Oh and eric, your calves are tiny man...:)

Comment #65 - Posted by: Brad at May 14, 2012 6:57 AM

I did not have the equiptment to do this safely so I did a more "traditional" squat and military press workout. I have been doing crossfit for 2 weeks now and I was amazed at how easy the "traditional" workout was compared to before. I even threw in 20 mins. on my heavybag because I still had so much energy. Thanks, Crossfit!!

squats - 21/135, 18/165, 15/185, 12/205, 12/235, 12/265
military press 8/135, 6/140, 5/145, 3/150

Comment #66 - Posted by: bk express at May 14, 2012 7:07 AM

242 lbs (110 kg)

Comment #67 - Posted by: dennis at May 14, 2012 7:14 AM

F/41/5'6"/145

55-65-75-85-95-100-105

Comment #68 - Posted by: mom to five at May 14, 2012 7:18 AM

I took roughly a year off from doing crossfit, mainly just being lazy. Now I'm back at it with a new mindset and desire. Question about OHS, when I do them I feel the stretching in my shoulders and a tightness in my lower back. Is the remedy to this to work on my flexibility? Any suggestions to go about doing that? Thanks everyone.

Comment #69 - Posted by: Matthew Sassolino at May 14, 2012 7:19 AM

A Big "Hell Yeah" goes out Flash, Xmas, the Filipino Assassin, Sara and Chuck for a well delivered certification this weekend at Crossfit Hampton Roads!

Comment #70 - Posted by: Craig Galloway at May 14, 2012 7:31 AM

105-115-120-125-130-135-140(PR)

Whoop!

FOB Salerno

Comment #71 - Posted by: james.patrick [M/50/66"/135] at May 14, 2012 7:40 AM

Thanks to Erik, Zac, Zack, Nicole and Russel at the level #1 in Denver, you were an inspiring bunch, also thanks to CrossFit Verve for letting us take over your incredible space for a weekend! Couldn't have imagined this weekend going any better than it did!

Comment #72 - Posted by: SB at May 14, 2012 7:41 AM

More KTFM series, loving it

115/125/135/145/155/165

Comment #73 - Posted by: Jon at May 14, 2012 7:43 AM

Yorktown Cert was superb. It took my DL PR from 225 to 285 on technique alone. Knowledge was flowin'. Epic time!

Comment #74 - Posted by: Matty Dee at May 14, 2012 7:50 AM

Big thanks to Eric, Speal, Karianne, Keith, Jenni, and John at the CFL1 in Morristown. It was my first time going to a CF box and i had a ton of fun and loved the community and atmosphere. oh and Eric, your calves are tiny man...:)

Comment #75 - Posted by: Brad at May 14, 2012 7:52 AM

Awesome weekend at CFHR! The instructors were great and had me laughing all weekend!

Comment #76 - Posted by: Matt Miraglia at May 14, 2012 7:55 AM

135, 155, 175, 195, 205, 210, 210.

Comment #77 - Posted by: Kyle Bisceglie 45/m/5'10"/180 at May 14, 2012 8:00 AM

Loved the OHS demo with Jenn and Gretchen. Great explanation and cues, they will be very helpful. Awesome demo, crossfit women are so strong and beautiful and inspiring. I can only get two reps with 95lbs, but when I started an OHS with the 45 lb bar was nearly impossible. 100 lbs next. Thanks coach Glassman for creating Crossfit. Life is good, much to look forward to.

Comment #78 - Posted by: MVE m/63/5'8"/157 at May 14, 2012 8:06 AM

Great learning experience at CFHR this weekend for the Level 1! All of the instructors were extremely knowledgeable and set the standard for CrossFit!

Comment #79 - Posted by: Chris at May 14, 2012 8:18 AM

75-95-115-135-145-155-165

30# PR!

Comment #80 - Posted by: drewsevelt at May 14, 2012 8:48 AM

Had an awesome time at Morristown Crossfit Level 1 Cert, it was a great experience with some great coaches. My intro to crossfit was amazing, Loved it.

Comment #81 - Posted by: Ed at May 14, 2012 8:55 AM

135
155
175
195
195
205 (fail)
205 (PR)

Rory
Afghanistan

Comment #82 - Posted by: Rory at May 14, 2012 9:02 AM

65-65-75-75-85-95-95

First time doing OHS. Good lesson. I expect great gains for next time.

Comment #83 - Posted by: CE at May 14, 2012 9:02 AM

2012-05-14: 215, 225f. 185X6.
2011-03-17: 205. Good. 166X9.
2011-02-02: 206 (Little shakey at 1st, 165X7)
2011-01-06: 200 (Rest day)
2010-12-04: 187 (CFT)
2010-11-09: 185
2010-06-20: 177
2010-01-26: 170 (CFT)

Comment #84 - Posted by: gs at May 14, 2012 9:20 AM

115-135-135-145-155-165-175

Comment #85 - Posted by: gb 44/m/71"/185# at May 14, 2012 10:04 AM

M 28/194/6'1"

115-135-135-145-155-165(f)-165

New personal best. Any tips for being able to hold more weight on my wrists?

Comment #86 - Posted by: Aaron Morrill at May 14, 2012 10:20 AM

M 28/194/6'1"

115-135-135-145-155-165(f)-165

New personal best. Any tips for being able to hold more weight on my wrists?

Comment #87 - Posted by: Aaron Morrill at May 14, 2012 10:20 AM

It was an HONOR to be at the level 1 CF cert in Morristown with some of the most inspiring trainers in the CF arena....THANK YOU!

Comment #88 - Posted by: Gail G. at May 14, 2012 10:30 AM

135-135-145-155-165-175(f)-175(f)

Comment #89 - Posted by: SB at May 14, 2012 10:37 AM

f/42/178/5'10"

overhead squat 7 x 1 rep

85-95-115(f)-115-120(pr)-125(pr)-130(f)

I was happy that the wrists weren't the limiting factor. Now it's that stabilization.

Good Fun.

Comment #90 - Posted by: JuliePlatt at May 14, 2012 10:37 AM

M/31/6'/195

95/115/135/185/205/215 PR

Comment #91 - Posted by: Nick at May 14, 2012 10:50 AM

95
115
125
135
145
155
165(PR)

Nice PR Julie!

Comment #92 - Posted by: Kevin C. (M/53/5'11"/175) at May 14, 2012 11:00 AM

M/33/6'2"/220

95/135/185/205/225/245(PR)

Comment #93 - Posted by: Traveling CrossFitter at May 14, 2012 11:07 AM

Day 14 - Never done overhead squats with weight, so kept the poundages low enough to get used to the exercise.
95 - 95 - 105 - 115 - 115 - 120 - 125

Comment #94 - Posted by: fargingbastige at May 14, 2012 11:08 AM

A big thanks to Chuck, Chris, Nicole, Sara and Christmas for a VERY informative and FUN Level 1 CF Class at Crossfit Hampton Roads!

Comment #95 - Posted by: Stephanie at May 14, 2012 11:12 AM

Dear mainsite...I feel like i cheated on you today going to my first Actual CF gym. So sorry it wont happen all the time i promise.

Comment #96 - Posted by: Kerber at May 14, 2012 11:20 AM

Had a limited time today, and missed yesterday...

Sub'd "JAG 14" - RIP...
Row 500m - 1:47
(14) 75# DB swings - 3:12
(14) strict pullups - 4:51
(14) DB C&J, 75# each - 12:00
(14) strict pullups - 13:37
Row 500m (1:44) - 16:20

Then, OHS
95x2, 135x1, 145x1, 155x1, ran out of time...

Much respect to those who did 'JAG 28" rx'd. Those C&J's were no joke!

Comment #97 - Posted by: GleichSTL m/34/177/5'10" at May 14, 2012 11:30 AM

11
Squat 40 reps at 75% of 1 RM (any amount of sets or reps, broken up any way)
@280

Dwod
Performed @185
As many rounds as possible in 12 minutes of:
One rounds consists of:
1 Push Press @ 90% of 1 RM Press
1 Strict Pull Up
1 Push Press @ 90% of 1 RM Press
3 Strict Pull Ups
1 Push Press @ 90% of 1 RM Press
5 Strict Pull Ups

5 full rounds + 1 and 3 pullups

Comment #98 - Posted by: Jonblaze at May 14, 2012 11:34 AM

Fantastic display of coaching virtuosity at the San Antonio L1 certification! Mike, Kimmy, Stephane, and Lance were awesome! Had a blast and learned a ton! Thanks :)

Comment #99 - Posted by: Sarah H. at May 14, 2012 11:35 AM

What an amazing weekend with the crew at CF Hampton Roads. I learned so much from the knowledgeable and awesome Trainers. Wish it never ended!!!!!

Comment #100 - Posted by: Ashley at May 14, 2012 11:37 AM

135-155-165-175-185-185-195

Comment #101 - Posted by: DaveW m/28/180/5'7 at May 14, 2012 11:46 AM

Awesome weekend at L1 cert at CFHR! Big thanks to all the trainers who made this weekend possible, you guys were great! Learned so much and can't wait to get out there and start coaching!

Comment #102 - Posted by: Elizabeth Hautamaki at May 14, 2012 12:03 PM

m/31/6'2"/215

95-105-115-125-135-135-140(f) (barely;got up and down but missed the depth by a little)

not a lot of weight for a guy my size, until I remind myself I couldn't OHS the bar when I started!

Comment #103 - Posted by: Big Hanss at May 14, 2012 12:14 PM

Made up 2012 Regional Ind Event 6
Only sub for muscle ups
Did monster tire flips
Tire from a front end loader
about 400 pounds
24:35

Laura f/49/5'7/145

Comment #104 - Posted by: power-girl at May 14, 2012 12:19 PM

M/14 yrs old/5'9/120 pounds. 65-70-75-80(failure)-80-80-85

Comment #105 - Posted by: Nick F at May 14, 2012 12:20 PM

121, 132, 143, 154, 165, 170.5, 176 lbs
Still can't get the bar far back over the shoulders enough! Any tips for improving specific flexibility?

Comment #106 - Posted by: Tristan at May 14, 2012 12:55 PM

Thank soo much to Eric, Spealler, Karianne, Keith, Jenni, and John for a great Level 1 Cert this weekend in MoTown! I had an awesome time and couldn't have asked for better coaches!

Comment #107 - Posted by: Mandy at May 14, 2012 1:15 PM

135
145
155
165
175
135X5
135x5

Comment #108 - Posted by: Magnus 26/5'8"/160-165 at May 14, 2012 1:15 PM

185
205
225
235 (PR)
245 (fail)
245 (fail)
245 (fail)

With my upper back being torqued off again this past weekend, I will take the PR. Plus, the misses at 245 allowed me to practice some heavy cleans. My feeling recently is that I have not been finishing the first pull on my cleans, so I started a bunch from the hang position today. Presto. Got a 245 hang split clean and a 245 hang power clean, both PRs. Now if I can just be patient all the way from the ground.

Comment #109 - Posted by: Mel 39/m/5'10"/175 at May 14, 2012 1:17 PM

155
40 lb PR. last time was in January.
I still gotta get a lot better.

Comment #110 - Posted by: James McHugh at May 14, 2012 1:32 PM

Thank you to all the trainers this weekend at the L1 Cert. in Denver- Nicole, Zac, Zach, Russell, and Erik. You guys are packed with knowlege, and made it such a great and fun learning experience!

Comment #111 - Posted by: Danni at May 14, 2012 1:58 PM

Crossfit games on ESPN yesterday were awesome! Motivated me to get started again! Overhead squats were rough this morning but it is a start!

Comment #112 - Posted by: Eric at May 14, 2012 2:18 PM

A huge THANK YOU to Stephane, Kimmy, Lance, and Mike G. at the CF Level One Cert in San Antonio. Totally enjoyed learning everything I was doing wrong and excited to continue to improve my skills and hopefully help a few others along the way. Hope you all had safe travels back home.

Comment #113 - Posted by: Abby L at May 14, 2012 2:34 PM

I LOVED the CF Level 1 cert this past weekend @ Alamo CF. Tons of info and so many little thing for me to continue working on. Awesome coaches, giving incredible feedback and a wealth of information. Thanks again!! Can't wait to start training.

Comment #114 - Posted by: Angela B at May 14, 2012 2:35 PM

M/31/213

110
120
130
140
150
150
150

Comment #115 - Posted by: R_Spad at May 14, 2012 3:20 PM

2/3/11:
Same as last time, sub'd 5x5, 135lb. Form good.
Matt and I in garage, we finished up with 10' yoga cooldown.

today sub'd SEALFIT Canada.

Work Capacity: 5 Rounds: (65#)…5x deadlift, 5x hang power clean, 5x front squat, 5x push press, run 200m upstairs.

Strength: 5-3-2-1-1-1-1-1 Push Press (up to 215)

Stamina: Chipper, not timed: 20x push press @ 80% 1 RM (175), 300m farmers carry (55#/35# DB/KB)

Comment #116 - Posted by: Ajax at May 14, 2012 3:27 PM

got up to 145 lbs

Comment #117 - Posted by: Kyle A. at May 14, 2012 4:01 PM

Thanks to Chuck, Chris, Christmas, Sara and Nicole for a great Level 1 Cert weekend at CF Hampton Roads. It was the perfect balance of knowledge, fun, blood and sweat (no tears). I can't imagine a better representation of CFHQ than the five of you! Coach, the "Sport of Fitness" is in good hands!!! Nicole you have a killer gym, I wish I lived in Yorktown...

Comment #118 - Posted by: Aaron at May 14, 2012 4:03 PM

Got 115 new pr. And oh how I hate you overhead squats!

Comment #119 - Posted by: Angus at May 14, 2012 4:21 PM

This was my first attempt ever at performing overhead squats. I feel very frustrated but I know I will get better.

45, 65, 95, 115(F), 115, 115(F), 125(F)

Ugh! Kept loosing my active shoulders!! Need to keep practicing!

Comment #120 - Posted by: Chevytahoe77 M/38/5'9"/157 at May 14, 2012 4:24 PM

Thank you so much to all the trainers at Reebok CrossFit ONE for the Level 1 course this weekend. What an amazing weekend. Very well done! You guys rock.

Comment #121 - Posted by: Aaron Zanchi at May 14, 2012 4:38 PM

1-1-1-1-1-1-1
135-155-165-175-175-185-195(F) Overhead Squat
+ ABS
First time doing workout
M/21/5'7"/166lbs

Comment #122 - Posted by: Bobby C. at May 14, 2012 4:49 PM

Did as warmup today 50-55-65-70-75-85-90#.

Workout was scaled Jag 28, info over there.

80-85 degrees F in Seattle, almost as hot as it ever gets here, woohoo.

Comment #123 - Posted by: matt h 50 182 5'11" 1mar11 at May 14, 2012 4:53 PM

Redwood Regional Park 5k trail loop 36:15. Will do OHS another day.

Comment #124 - Posted by: kevin o at May 14, 2012 5:00 PM

115,115,135,135,155f,155,155 me

Wife did back squat
45,65,75,85,90,95f,95

Comment #125 - Posted by: ChadB at May 14, 2012 5:17 PM

Second month since TKA
Physical therapy with extra sets and weight on the leg press
DNDW
M/54/6’/205

Comment #126 - Posted by: PETE at May 14, 2012 5:20 PM

65-75-85-95-105-115-125

Comment #127 - Posted by: ScooteR at May 14, 2012 5:28 PM

55-65-70-75-80- fail @ 85, so back to 75- 65

Comment #128 - Posted by: abh at May 14, 2012 5:55 PM

65 65 70 75 80 85 85f

Comment #129 - Posted by: David Burns at May 14, 2012 6:03 PM

M/30/5'9"/180lb

95/115/115/125/125/125/125

Comment #130 - Posted by: M.Gill at May 14, 2012 6:34 PM

95-115-125-135-145-145-155

Comment #131 - Posted by: Anthony at May 14, 2012 6:37 PM

Had a great time at the level one in Morristown, great coaches that really care about thier end product(Chris and Eric are entertaining). while i didnt quite get that muscle up on sunday, i walked into the gym at home at 530am the next morning and racked out 20 over the course of the day. never thought id get it. can already tell my dead lift as well as my clean are stronger from the little tweeks that were made over the weekend. cant wait to do my new totals again

Comment #132 - Posted by: Mitch at May 14, 2012 6:43 PM

90, 100, 110, 120, 130(f), 130, 140(f), 140, 145(f), 145(f), 145(PR)

Comment #133 - Posted by: Jason Crocker at May 14, 2012 6:59 PM

M/19/166lb
105, 145, 155, 165, 175, 185, 195
First time really doing overhead squats

Comment #134 - Posted by: Michael Rose at May 14, 2012 7:29 PM

M/42/6'3"/259

$ in
Row 2,500m 10:59

WOD
OHS as low as I could go
135-140-145-145-155PR

$ out
5 RFT
Row 500m
20 Abmat sit ups
10 double unders
19:28

Comment #135 - Posted by: Halvy at May 14, 2012 7:37 PM

Man!v it did not post my first comment! Great job Coaching team that was at Crossfit Alamo! I learned so much! You guys rocked on the demos and the coaching. Thank you!

Comment #136 - Posted by: brent at May 14, 2012 7:49 PM

Hell YEAH! CrossFit Alamo had the best CrossFit Level I Team EVER! Loved it and learned a tons! The Best!-signed CrossFit Level I Best Trainer "Secret Shopper".

Comment #137 - Posted by: TC at May 14, 2012 7:51 PM

115-125-135-135-145-155-160(PR)-165(newer PR)

I messed up on the transition from smaller plates so did 135 twice. Since my goal at the start of the workout was 165 I continued the progression to get the 165 which is a new PR.

Comment #138 - Posted by: Mel Evenson at May 14, 2012 7:53 PM

Mike and team at that taught the CF level 1 course at Crossfit Alamo was Great! I learned more than I did at my years at college. You guys were amazing and you made it an fun experience!

Comment #139 - Posted by: brent at May 14, 2012 7:57 PM

f/5'2/35/135

85/95/105(f)/105/110/115/120

Comment #140 - Posted by: eve at May 14, 2012 8:08 PM

185/205/215/225/235/240(f)/240(f)

Comment #141 - Posted by: Troy at May 14, 2012 8:56 PM

25kg
27.5
30
35
40pr
45pr
50pr

Awesome

Comment #142 - Posted by: Joshua Maher at May 15, 2012 12:27 AM

65# 65 65 65 55 65 65

Comment #143 - Posted by: Saganamooo at May 15, 2012 2:43 AM

M/44/5'11"/195

125-135-145-155

Comment #144 - Posted by: nutfam at May 15, 2012 3:25 AM

KGs
60-80-80-70-70-75-80

Comment #145 - Posted by: orkun at May 15, 2012 3:37 AM

20kg-25-30-25-40-45(PR)-50(PR)

Comment #146 - Posted by: Brett (M/23/188cm/75kg) at May 15, 2012 3:44 AM

Great time at the morristown lvl 1. Thanks coaches! Plan on putting all this info to use today.

Comment #147 - Posted by: Jesse G at May 15, 2012 4:13 AM

145, 155, 165, 175, 185, 195 pr, 205 fail

Comment #148 - Posted by: jim in korea at May 15, 2012 4:46 AM

44/m/176cm/73kg

5x40kg
3x45kg
1x50kg
1x55kg
1x60kg
1x65kg
1x65kg

Maintained good form through all sets and didn't want to go to failure.

Comment #149 - Posted by: Memuc at May 15, 2012 5:06 AM

105/115/125/125/125/125 stopped There since my stabilization still an issue

Comment #150 - Posted by: MGlez at May 15, 2012 5:16 AM

135-155-185-205-205-185-185.

Comment #151 - Posted by: Kurt M/38/185 at May 15, 2012 5:23 AM

CFHR Level 1
Great course!! Coaches were very knowledgeable and extremely helpful. Definitely impressed with the way the course was organized and taught. The new facility at CFHR is fabulous!!

Comment #152 - Posted by: Amy Dunleavy at May 15, 2012 6:04 AM

Mike,Kimmy,Lance,and Stephan killed it at Alamo crossfit!!!!! i learned a ton! and i cant imagine there being any better instructors out there!

Comment #153 - Posted by: Jason Vinson at May 15, 2012 7:45 AM

155, 170, 185, 195, 205, 215, 220(f)

Compare to:
110202 - 185, 195, 200, 205, 205, 210, 215(f), 215
100619 - 160, 185, 190, 195, 200, 205, 210

Comment #154 - Posted by: B. Rhaly at May 15, 2012 8:26 AM

Btw, Chris, your stripper dead lift was a little bit too good and ye wink at the end made it flat out disturbing. Lol

Comment #155 - Posted by: Bacon Man at May 15, 2012 9:52 AM

135, 145, 155, 165, 175, 185, 195

Comment #156 - Posted by: Jetté 42/M/5'11"/170 at May 15, 2012 10:35 AM

192 was my best set.

Comment #157 - Posted by: nick ciolino at May 15, 2012 12:15 PM

M/35/5'4"/145lbs
135, 145, 155, 165, 170, 175(pr), 180 fail

Comment #158 - Posted by: Matt Burritt at May 15, 2012 2:39 PM

25 / M / 5'9" / 135lbs

115-115-120-125-130-135PR-125

Finally did my bodyweight! Getting it back down without bumper plates was dicey, though.

Comment #159 - Posted by: BC at May 15, 2012 3:57 PM

M/17/6'0"/167
145 lbs

Comment #160 - Posted by: Samuel at May 15, 2012 4:24 PM

115-120-125-130-135-140-145

Comment #161 - Posted by: myles456 at May 15, 2012 5:13 PM

m/44/5'11"/200

Overhead Squat 1-1-1-1-1-1-1 reps
78 89 111 122 133 144 155

last time 144. I used very wide grip. don't think I could have gotten any more overhead with that grip. wouldn't have been able to oh squat it anyway

Comment #162 - Posted by: slowweak at May 15, 2012 6:20 PM

Big thanks to Nicole, Zac, Zach, Russell, and Erik. Had a great time at the CF lvl 1 in Denver. Definitely inspired to hit it hard again.

Comment #163 - Posted by: Ant at May 15, 2012 6:29 PM

95,115,135,145,155,155,135 vs
95,115,135,135,135,135,135 6/19/10
95,115,135,155,135,135,135 7/24/07

1k row wu 4:02. i need bumper plates.

Comment #164 - Posted by: kevin o at May 15, 2012 7:00 PM

95
115
125
135
145
155(F)
155(f)

Could have squatted it, but I could not get it over my head!

Comment #165 - Posted by: barp at May 15, 2012 7:33 PM

111, 122, 132, 137, 142, 147(PR), 152(PR)

Comment #166 - Posted by: Brian R M / 50 / 6'2" / 183 at May 15, 2012 9:23 PM

115
125
135
155
175(pr)
185(pr)
195(pr)

Comment #167 - Posted by: ferb44 180# at May 16, 2012 5:30 AM

A huge thank you to Erik, Zak, Zach, Nicole and Russel for all of your help and knowledge. The cert was an incredible experience!

Comment #168 - Posted by: Sara at May 16, 2012 9:25 AM

155

Comment #169 - Posted by: therozfather at May 16, 2012 12:40 PM

M/38/5'10"/188

135
145
165
185
195
205
215 PR - 3 tries to get it overhead properly

Comment #170 - Posted by: Rholl at May 16, 2012 2:43 PM

205

Comment #171 - Posted by: JK/m/5'10"/205 at May 16, 2012 5:25 PM

2.5 mile run
18:20
then
10 135# Thrusters
then
20 K's to E's

Comment #172 - Posted by: dyagg at May 16, 2012 7:25 PM

Sydni form work
Murley 65 - then did 70 at the moms
Bubs 105
Ben 125
Morrow 130
Caitlyn 75
Amanda 55
Alison 55
Aaron form work
Ricky form work
Crystal 35 (front squat - form)
Mrs. Pip 65
Mrs. Carey 65
Mr. Wonsil 50
Mr. Carey 50
Jesse 70
Tara 70

Comment #173 - Posted by: BFCC at May 16, 2012 8:37 PM

95
105
115
125
135 (did this weight with a reverse lunge for each leg)

Comment #174 - Posted by: JFA at May 17, 2012 5:51 AM

135
140 (pr)
140
135
135
135
135

Failed on 140, 145 (twice), & 135.

Comment #175 - Posted by: Ronnieboy at May 17, 2012 6:28 PM

135
140 (pr)
140
135
135
135
135

Failed on 140, 145 (twice), & 135.

Comment #176 - Posted by: Ronnieboy at May 17, 2012 6:29 PM

28/m/5'11"/180
95-120-135-165-185-215-225(f)
Hurting from weekend WOD.

Comment #177 - Posted by: justaman - liberty, sc at May 17, 2012 8:32 PM

155/165/185/205/215/225/235x2 (for shits and giggles)

definitely started too low and could have went even heavier at the end

Comment #178 - Posted by: PeterG at May 17, 2012 11:32 PM

M/40/5-10/190

Shifted to 5x3 OHS
135-155-185-185-195f
Tough part getting weight to back of neck outside on the wood chips.

Comment #179 - Posted by: Matt A at May 18, 2012 2:12 AM

155, 165, 175, 185, 195, 205, 225 (PR I think)

Comment #180 - Posted by: SF at May 18, 2012 1:51 PM

95
95
105
115
125
135
145 (f)

Comment #181 - Posted by: fitz997 at May 18, 2012 5:22 PM

47, 52, 57, 60, 60, 62.5, 67.5(F)kgs

Comment #182 - Posted by: DPL at May 18, 2012 5:49 PM

45-65-85-105-115-125-145

Comment #183 - Posted by: Kyle at May 19, 2012 2:20 PM

Jeff
255#

Comment #184 - Posted by: Jeff & Charity Vale @ CF Snohomish at May 19, 2012 6:01 PM

C-
165 for last 2 sets.

Comment #185 - Posted by: Jeff & Charity @ CF Snohomish at May 19, 2012 9:38 PM

OHSQ: 45,55,65,70,75,80,85
(still coming back from shoulder injury)

Comment #186 - Posted by: Harpo m/44/5'7"/145 at May 21, 2012 3:34 PM


5/25/12: 135 155 155 175 175f 155 135
2/21/11: 125, 135, 135, 145, 145, 155, 155, 155

Comment #187 - Posted by: JonNYC xfit since 6/08 5.10 175 42 at May 26, 2012 9:13 AM

m/38/5'9/177
CFWU-3. Reg. Superman. Burgener. Row 500m.
170,175,180,185,190
Failed quite a few times at 195. Couldn't jerk weight. Try snatch balancing next time. OHS itself not bad.
From 6/19/10:
145,155,165,175,185
F @ 195 twice. Couldn't get weight above head. Didn't feel I was getting real good workout as far as OHS concerned since weight wasn't really heavy in that regard.

Comment #188 - Posted by: jrm at May 26, 2012 6:53 PM

40-50-55-60-65-70-75(f depth)-75(f depth)

Comment #189 - Posted by: Mik at May 28, 2012 10:26 PM

Jill: 45, 55, 65, 75, 80, 85, 90, 95,

Joe: 45, 55, 65, 75, 80, 85, 90,

Comment #190 - Posted by: Joe & Jill at May 29, 2012 8:49 PM

500mC2 row, CFWU x 3

95/95/105/105/115/115/125

awful at these--still and forever!

Comment #191 - Posted by: F15E_WSO/M/49/72"/180 at May 30, 2012 12:54 PM

i really suck at these
still have back pain(getting better)

45# x 10
75# x 9
95# x 8
115# x 7
135# x 5
150# x 1 (pr)
145# x 2
135# x 5
135# x 3
135# x 2

m/41/5'8/240

Comment #192 - Posted by: phat boi at June 1, 2012 8:53 PM

205

Comment #193 - Posted by: nsb at June 8, 2012 9:57 AM

95, 105, 115, 125, 135, 140, 145

Comment #194 - Posted by: Manchild at June 9, 2012 5:38 PM

135,145,155,165,175,185,135

Comment #195 - Posted by: faleep at June 12, 2012 7:27 AM

95
115
125
135
145F
145
155

Comment #196 - Posted by: EUGENE (M / 42 / 5 '11" / 180) at June 17, 2012 8:50 PM

50,60,62.5,65,67.5,70,72.5k 02.08.12 can do more

48,53,55.5,58k,60.5k,63,63,63k 20.02.11

Comment #197 - Posted by: zenoperegrinus at August 5, 2012 4:52 PM

CFWUx3, 95
115-135-135-145-145-145-145

Comment #198 - Posted by: Doug at November 7, 2012 6:04 PM

135
135
145
155
165
175
185
200 F
200 F
Need to push the bar more with my shoulders.

Comment #199 - Posted by: sr at May 15, 2013 8:35 AM

M/41/179cm/91kg.

1 set every 2 min.

(kg) 45-50-55-60-65-70-75(new PR).

Compare to:
130825: 70x1
130424: 65x1
130317: 60x1 (1 set every 3 min.)

Comment #200 - Posted by: Jose-Luis Morales at October 9, 2013 10:14 AM
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