June 4, 2012

Monday 120604

21-15-9 reps for time of:
Hang squat clean, 50 pound dumbbells
Handstand push-ups

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CrossFit Level 1 Certificate Courses: University of Nevada CrossFit, CrossFit Revolution, CrossFit Morristown, Colorado State Patrol, CrossFit Atlanta, Valley CrossFit, Reebok CrossFit YUL, CrossFit Reebok Nurnberg, CrossFit Jozi, CrossFit 506, Camp Lejeune.


The affiliate that fundraises the most money through CrossFit For Hope by June 24th will have its affiliate fees waived for five years or will receive a luxury suite and 18 tickets to the CrossFit Games in July. The choice is theirs. Video [wmv] [mov] [HD mov]


"Gripping the Bar" with Mike Burgener, CrossFit Journal preview video [wmv] [mov]


WOD Demo with Josh Everett and CrossFit Kids - video [wmv] [mov] [HD mov]

Posted by Pukie at June 4, 2012 5:00 PM
Comments

Big ups to Neil, Erik, Matt, Josh, Connor, and Katie for a killer L1 seminar this weekend. Couldn't have imagined a more fun way to spend it. And thanks Mike for hosting it at VCF.

Comment #1 - Posted by: Jeff at June 3, 2012 5:22 PM

Awesome weekend! Thanks for the world class training in Golden, CO!

Comment #2 - Posted by: Rob Southards at June 3, 2012 5:27 PM

Thank you for making me hobble around the house. I LOVE AIR SQUATS! Lvl 1 Tampa/Brandon

Comment #3 - Posted by: Mike at June 3, 2012 5:30 PM

This WOD looks so fun! I enjoyed the demo video as well. Seeing kids doing a WOD makes it seem much more fun.

Comment #4 - Posted by: Aaron S. at June 3, 2012 5:37 PM

I just attended the BEST Level I in Golden, CO this weekend! A huge thanks to Chris, Zach, Zac, Joe, & the Chans for such a great time! These trainers knew their stuff and it showed. Also a big thanks to the Colorado State Patrol for providing the space to make it all happen.

Comment #5 - Posted by: Carl at June 3, 2012 5:39 PM

I couldn't seem to find a demo for Hang Squat Cleans. Is that just a clean with DBs?

Comment #6 - Posted by: SLG at June 3, 2012 5:40 PM

Big thanks to Erik and all the coaches at the Level 1 cert at VCF. It was a blast!

Comment #7 - Posted by: Ronnie P at June 3, 2012 5:40 PM

VAN NUYS CERTIFICATION SEMINAR ROCKEFELLER MY WORLD!
THANK YOU SO MUCH STAFF!

Comment #8 - Posted by: Jordan Weaver at June 3, 2012 5:42 PM

VAN NUYS CERTIFICATION SEMINAR ROCKED MY WORLD!
THANK YOU SO MUCH STAFF!

Comment #9 - Posted by: Jordan Weaver at June 3, 2012 5:43 PM

CF L1 course in Brandon/Tampa was awesome!!! Trainers, you guys rocked. I've been doing CrossFit for 6 months and you showed me a lot of things I was missing as well as how to spot those things in others. Also got my first strict muscle up today...Wooo!!! I'm excited to teach and continue learning!!!

Comment #10 - Posted by: John Daniels at June 3, 2012 5:52 PM

I don't have dumbells. Would 135 with the barbell be a good sub?

Comment #11 - Posted by: Gunner at June 3, 2012 6:01 PM

Big ups to the trainers at the Tampa level 1 cert. It was a blast! HELL YEAH!

Comment #12 - Posted by: Julian at June 3, 2012 6:05 PM

Level 1cert at VCF was second to none!! Preston, Hogan, Maddox, Everett, Martin and Lodin really know how to bring out the best in people!!

Comment #13 - Posted by: Erik Acevedo at June 3, 2012 6:05 PM

Thx for such a great weekend! It was not only fun but i actually learned something :) You truly were a great group of instructors and we all took away a lot of knowledge. Hope to be able to learn from you again in the future!

Comment #14 - Posted by: florie glusman at June 3, 2012 6:08 PM

CF L1 course in Brandon/Tampa was awesome this weekend, and the trainers were great. They helped me recognize things in my techinques that I was missing and also showed me how to spot and correct those incorrect techniques in others. Not to mention, I got my first strict muscle up today!!! I can't wait to start teaching and continuing to learn. Thanks guys (& girls)!!!

Comment #15 - Posted by: John Daniels at June 3, 2012 6:12 PM

My husband and I loved our Level 1 Training Course this weekend at Valley Crossfit! We had a blast and learned a ton from our world class Training team--Erik, Josh, Matt, Connor, Katie, and Neil. You guys make such an amazing team. And Mike, the owner of VCF, hooked us up with all the amenities. Awesome training at an awesome Box!

Comment #16 - Posted by: Camille Perkins at June 3, 2012 6:14 PM

Big thanks to all the a trainers in Atlanta! The weekend would not have been the same without all of you!

Comment #17 - Posted by: Blake K at June 3, 2012 6:14 PM

Thanks to the awesome trainers in Atlanta,GA this weekend!! Had a great weekend!!

Comment #18 - Posted by: KC at June 3, 2012 6:15 PM

SLG,
Check out the "WOD Demo" video.

Comment #19 - Posted by: Jeff at June 3, 2012 6:17 PM

What a great time this weekend at CrossFit Atlanta! Very informational seminar...will not forget it!

Comment #20 - Posted by: Lauren at June 3, 2012 6:17 PM

What an awesome weekend at Crossfit Atlanta! Thanks to the incredible trainers and everyone at the Atlanta box for making this happen!!!!

Comment #21 - Posted by: Cameron Upchurch at June 3, 2012 6:19 PM

Thanks for the great weekend at Brandon. I learned a ton.
321- HELL YA

Comment #22 - Posted by: Joe at June 3, 2012 6:30 PM

Sick weekend at Tampa/Brandon cert. Awesome staff...funny as all get out! CrossFit passion raised to a whole new level

Comment #23 - Posted by: Tommy Kasper at June 3, 2012 6:31 PM

I couldn't think of a better way to have spent this weekend. Awesome balance of lectures and break-out groups. Chuck and his crew did a PHENOMENAL job!! Y'all ROCK!!!!

Comment #24 - Posted by: Zeke Alejandro at June 3, 2012 6:32 PM

Level 1 @ Crossfit Revolution, Tampa, was awesome. Thanks to the Filipino assasins and Mike G!! Keep it up!!

Comment #25 - Posted by: Dave at June 3, 2012 6:34 PM

Thx to everyone up at Golden CO for giving me the best certification weekend of my life!! Spealler, Chan's, Zach, Zac, Joe you guys rock!

Comment #26 - Posted by: Z at June 3, 2012 6:37 PM

The L1 Cert at Valley was so great! Thanks to all of the staff that trained us! (Shouts to Katie, Neal, and Connor especially for taking the time during the session to help me see the little things!) Josh, Erik, and Matt too, thanks for all of your help, it was a pleasure!

Comment #27 - Posted by: Stephen at June 3, 2012 6:37 PM

I couldn't seem to find a demo for Hang Squat Cleans. Is that just a clean with DBs?

Comment #28 - Posted by: SLG at June 3, 2012 6:39 PM

Much Alofas!! To Mike and Valley CrossFit for an extraordinary time at the L1 Cert. Thank you to Erik, Josh, Conner, Neil, Matt and Katie for an outstanding Seminar. A seminar that i finally didnt fall asleep in hahaha

Comment #29 - Posted by: Shawn F. at June 3, 2012 6:41 PM

Great weekend at Valley Crossfit Level 1 Cert. Coaches and participants were top notch, friendly and made the class fun. I left with a ton of knowledge. Stoaked to try out a grip of new technique tweaks! Thanks guys!

Comment #30 - Posted by: Michael Cox at June 3, 2012 6:44 PM

SLG,

Exercises & Demos, Ctrl-F: hang

Or use the WOD demo conveniently located at the bottom of today's post.

/spoon feeding

Comment #31 - Posted by: duh at June 3, 2012 6:46 PM

Hey guys... Good sub for hspu's? Response greatly appreciated. Thanks!

Comment #32 - Posted by: KHarts87, 6 ft 1, 232 lbs at June 3, 2012 6:46 PM

Mix G money, a TI listening southern belle, some west coast flavor, a super pliable demonstration machine and a couple of Phillipino assassins and you get nothing but good times. I missed 2 previous opportunities for the L1, patiently waited 2 1/2 yrs and finally made it. Thanks for the fun. Diets start Monday right, so I'm banging down a 30 block of pizza!!! Brandon, FL L1, Score my test soon!!!

Comment #33 - Posted by: Scott M at June 3, 2012 6:49 PM

Brandon Level 1 certification was outstanding!!! Injuries won't keep me down, seeing as I'll be squatiing again this week. All the best.

Comment #34 - Posted by: Will M at June 3, 2012 7:09 PM

Great coaches in Golden. Keep up the great work. Never realized how much I love Fran.

Comment #35 - Posted by: Bill at June 3, 2012 7:10 PM

Tampa/Brandon L1 cert. - Rock Star Trainers. Wish I had it all on video!!!

Comment #36 - Posted by: George at June 3, 2012 7:18 PM

...had a great weekend in Brandon, Cert L1 !! The coaches were great-- Jenny, the best !!

Comment #37 - Posted by: Koolkat363 at June 3, 2012 7:24 PM

Awesome time this weekend at the level 1 cert at university of reno! Thank you Jason, Miranda, Kimmy, Boz, Nadia Ho and Holis! Great time I learned so much.

Comment #38 - Posted by: Kristen at June 3, 2012 7:49 PM

Thanks Josh, Neil, Katie, Matt, Erik, and Connor for an excellent Level 1 cert at Valley Crossfit. Your professionalism and attention to detail made the class a great learning experience for all. A special thanks to Erik for being a model American and citizen.

Comment #39 - Posted by: Chris at June 3, 2012 7:49 PM

Awesome weekend @ the L1 in Costa Rica! Many thanks to Eric, Lance, Dave, Jenn and Lisa. You can tell when someone really loves what they do, you are world class instructors! Couldn't have asked for more, my love/addiction for CF has increased tenfold! Keep up the great work... MUCHO BUENO! =D

Comment #40 - Posted by: Jonathan S at June 3, 2012 7:51 PM

Did something similar last week in Germany:

FS 5x5 up to 140 kg
then
25xFS at 100 kg (225#)
40xKB lunge 1.5 pood
15xWB
500m row

8:15 or so

rest 20 min

21-15-9 of
135# power clean
HSPU

4:47

Comment #41 - Posted by: brian p m/34/5'8-1/2"/170 at June 3, 2012 7:57 PM

Had an amazing weekend at the level 1 cert. Thanks for dropping knowledge in Golden, CO!

Comment #42 - Posted by: Jorine at June 3, 2012 7:58 PM

Looks like Bethanie G and I have one big Mega arm.
Had a great time at the seminar this weekend, thanks CrossFit training staff for a really informative and entertaining weekend!

Comment #43 - Posted by: Jennifer A at June 3, 2012 8:15 PM

Outstanding Level 1 cert in Golden, CO - show up on day 1 and find out your instructors are Spealler and the Chan's...yeah, count me in. Zac, Zach and Joe were kick ass as well. We all know what great athletes you are but now, more importantly, we know how great you are as people. Thanks guys!

Comment #44 - Posted by: Stogie D at June 3, 2012 8:19 PM

Thank you so much! Couldnt imagine a more knowledgeable group. What a great weekend in Golden, CO. Thank you all, esp Zac, for being so encouraging and patient. You are all great teachers!!!

Comment #45 - Posted by: sarah at June 3, 2012 8:26 PM

What a great weekend! Talk about a CF high! I learned so much & appreciate all the hard work you guys put in! I can't wait to apply everything to my coaching & help share the love of CF with all our athletes at Citizen CrossFit! Good luck to all the fellow coaches from this past weekend! :)

Comment #46 - Posted by: Katherine at June 3, 2012 8:27 PM

I'm new, Do you do reps of 20, then 25 and then 9 on each exercise?

How long do you have?

Info is a bit vague

Comment #47 - Posted by: Kev B at June 3, 2012 8:38 PM

Attended Tampa Level 1. Great class. It was exactly what I was looking for to help me personally improve and all the info to help others is definitely good too. The ONLY thing that I think could have gone better was if the book followed the lectures more closely.

Comment #48 - Posted by: Jason K at June 3, 2012 8:41 PM

The best pic is the last one. A bunch of dudes that just looked up after finding someone pissed in their coffee with two hot chicks smiling away.

Comment #49 - Posted by: M at June 3, 2012 8:54 PM

M/28/169/5'11"

11:54

@#46

You do it like this:
21 Squat Cleans, 21 Handstand Pushups,
15 Squat Cleans, 15 Handstand Pushups,
9 Squat Cleans, 9 Handstand Pushups

You have as long as you need - this is a "for time" workout, so the objective is to do it as quickly as possible.

Comment #50 - Posted by: Chris at June 3, 2012 8:55 PM

This weekend in Golden with Chris Spealler and crew was fantastic! Thanks for helping bring us to Level 1. Now the fun begins...

Comment #51 - Posted by: April at June 3, 2012 9:14 PM

NOT RXd: 15:10

40lb dumbbells

Comment #52 - Posted by: LW at June 3, 2012 9:17 PM

Thank you to all the coaches at the level one in Atlanta this weekend. I really learned a lot and had I great time. I really appreciate all your help!!

Comment #53 - Posted by: Eric at June 3, 2012 9:29 PM

Sub for HSPU's?

Comment #54 - Posted by: KHarts87, 6'1/232lb/m at June 3, 2012 9:44 PM

Great Cert. Class in Reno, NV with Kimmy, Miranda, Nadia, Holis, Jason & Boz! All brought diffent energy and teaching technique to the Table and are ALL were Awesome to learn from! THANK YOU for being GiViNg of your "STUFF" to teach us to be more Awesome!

Comment #55 - Posted by: CU at June 3, 2012 9:56 PM

9:53

Rory
Afghanistan

Crossfit Camp Lejeune has come a long way, congrats on the Cert!

Comment #56 - Posted by: Rory at June 3, 2012 10:12 PM

Level 1 cert this weekend at Valley Crossfit was amazing! Thanks again to Erik, Katie, Neal, Josh, Conner and Matt. I had so much fun!

Comment #57 - Posted by: Jamie Gilbert at June 3, 2012 10:38 PM

Huge thanks to all L1 staff and fellow crossfitters at the Valley Crossfit cert. One of many highlights was that rapid fire, "cliff notes" version of the Burgener warm up with Josh Everett. Truly inspiring and a genuine privilege to have been there for that. Definitely gave me a clearer vision of the scope of excellence in coaching I hope to some day (hopefully sooner than later) achieve.
X BRING IT BACK! X

Comment #58 - Posted by: Conan the barbarian at June 3, 2012 10:57 PM

The Level 1 in Nurenburg, Germany was BALLER!! What a great group! Thanks for a great weekend, guys. Drake - sweet box, dude!

Comment #59 - Posted by: Denise Thomas at June 3, 2012 11:09 PM

I attended the Level I TESTING at Valley Crossfit Today and I was Super Impressed with Prestons speaking and his ability to capture an audience. He is right up there with the best presenters at Crossfit, Coach Glassman, Coach B. and Greg A. I was also impresssed and very happy for Valley Crossfit's new gym, it is AMAZING! Congrats Michael!

Comment #60 - Posted by: Terry at June 3, 2012 11:18 PM

Great Experience!!! Level 1 at RCF Nurnberg was awesome! (box too!) The People in the course and coaches teaching were great! Thank you everyone! See you all again one day! ;)

Comment #61 - Posted by: Desiree Fedler at June 3, 2012 11:59 PM

Time:
00:06:16

Alex in Spain

Comment #62 - Posted by: Alex Collins at June 4, 2012 12:07 AM

Amazing weekend. The Level-1 Cert at Crossfit Jozin South Africa was such an enriching experience. Jami, Mads and Jenny you guys ROCK!!!!!!!!!

Comment #63 - Posted by: Rickford Roebuck at June 4, 2012 12:40 AM

M/31/225#/72"

As rx'd 7:24

More difficult than I expected, as always.

Comment #64 - Posted by: SeanP at June 4, 2012 1:15 AM

Thanks to Mike G., Dave, Rudy, Chris, Jenny, and Bobbi Sue for instructing the L1 at CrossFit Revolution Brandon/Tampa - you guys did an awesome job for us.

Comment #65 - Posted by: J at June 4, 2012 1:23 AM

I did the Level 1 Cert @ Crossfit Jozi this weekend. Big Thank you to Jami and his team. You guys really were an awesome team of coaches. I can definitely say that I walked away from this weekend with a lot more knowledge than when I walked in. I also have to say that this cert was way more awesomme than the first one I did as there were less people and we therefore got a lot more one on one attention. Thank you!

Thank you also to our Coach Imtiaz Desai for bringing the cert to our gym Crossfit Jozi :)

Comment #66 - Posted by: Tia McDougall at June 4, 2012 1:28 AM

Level 1 @ CrossFit Jozi: Thanks Jami, Mads, Jenny, Julian and Jobst! Awesome Instructors, loads of info, great company! What a "TREAT" - HELL YEAH!

Comment #67 - Posted by: Sean Tangney at June 4, 2012 1:50 AM

Thanks Jami, Mads, Jenny and Jobst for an incredible weekend. Just when I thought Crossfit couldn't get any better you guys came along and proved me wrong! What an amazing bunch of people, anybody would be lucky to have you as their instructors.

Comment #68 - Posted by: Ray Robertson at June 4, 2012 2:19 AM

m/46/185

11:35

Comment #69 - Posted by: cosmo at June 4, 2012 2:34 AM

Crossfit Atlanta, Thank you to all our trainers. I had a great time. Can't wait to share my training. I feel better about being a crossfitter and have a clear understanding as to why I love to workout like we do and I am not crazy. Thanks again!!

Comment #70 - Posted by: Alida at June 4, 2012 2:38 AM

15:15 (100# bar sq cln)

Comment #71 - Posted by: ART M/43/5'5"/148 at June 4, 2012 2:48 AM

9:59 (95lb barbell)

Comment #72 - Posted by: gb 44/m/71"/185# at June 4, 2012 2:53 AM

m/44/5'6"/140

40# db
17:40

Comment #73 - Posted by: duane at June 4, 2012 3:40 AM

Learned so much at the Tampa/Brandon course. Thank you to Mike, Bobbi, Dave, Rudy, Chris, Jenni for instructing.

Comment #74 - Posted by: debbie at June 4, 2012 3:46 AM

Incredible weekend at Crossfit Atlanta! Thank you, Chuck, Nicole, Bethanie, Tony, Coach A and Adrian for an outstanding L1 Certification seminar weekend! You guys are awesome!

Comment #75 - Posted by: Josh at June 4, 2012 4:00 AM

45lbs
15:45

Comment #76 - Posted by: orkun at June 4, 2012 4:04 AM

Subbed standing DB press

13:10

Comment #77 - Posted by: Blake Arnold (M/6'5"/200lb) at June 4, 2012 4:05 AM

Did:
15-12-9
Deadlift 90kg
Burpeepullup
in 8:48
Totaly out of gas because of crappy breakfast.

Doing main site WOD tonight.

You guys rock!
Have a good one

/Micke

Comment #78 - Posted by: Meiksolo M36/83kg/185cm/1y CF at June 4, 2012 4:09 AM

Thanks to Chuck and team for an outstanding L1 at Crossfit Atlanta this past weekend. Professional, knowledgeable and entertaining. Virtuosity exemplified!

Comment #79 - Posted by: gretchen at June 4, 2012 4:13 AM

Love the WOD demo with the kids. Excellent job!

Comment #80 - Posted by: Karl at June 4, 2012 4:31 AM

9:07, w/30# Db's

D-U-N!

Comment #81 - Posted by: CE M/41/5'10" 173# at June 4, 2012 4:42 AM

@ 46 Kev B
You do 21 reps of the Dumbbell cleans then 21 reps of the HSPU. Then 15 reps of the cleans then 15 of the HSPU. Then 9 reps of the cleans then 9 of the HSPU.

M/38/158/5'9"

7:08 scaled down to 35lbs DB and assisted HSPU with box. Ugh!! 4th week and still trying my beat to make it through the workout. Even though I scaled down, that almost killed me.

Comment #82 - Posted by: Chevytahoe77 at June 4, 2012 5:06 AM

M/31/5'11"/203.6 (started at 208)
10:49 Rx'd (25 lb. barbells - reduced load HSPUs )

Comment #83 - Posted by: Colin at June 4, 2012 5:39 AM

M/33/160/5'5" 5 months training in CF
22 kg /50 pound Dumbbell

5:40

Comment #84 - Posted by: Daniel at June 4, 2012 5:43 AM

m/33/160/5'5" 5 months training in CF

5:40
50 pound dumbbell

Comment #85 - Posted by: Daniel at June 4, 2012 5:47 AM

I have been in fitness for seven years! And my learning curve has never been so high! The instructors were top notch and I received training that would have took me years to figure out on my own. I have never been to a Crossfit class, so this was my first experience with it. Thanks Kimmey, Boz, Miranda, and (Nadia;) for the excellent instruction, thanks Jason for firing me up, and thanks Hollis for the key techniques. I performed my first strict muscle up, surprisingly easily!

Comment #86 - Posted by: AJ Tucker at June 4, 2012 5:48 AM

Holy cow!!! this WOD kicked my butt.
Hanging Squat cleans w/ 50# barbells and pikes press substituted for HSPU.

17:35 (not impressed with myself today)
M/34/5'8/180#

Comment #87 - Posted by: Jinsin311 at June 4, 2012 5:50 AM

What do with 50lb dumbbells

Comment #88 - Posted by: Adam at June 4, 2012 6:03 AM

Football w.o.d.
Max press - 165
W.o.d. 10 rounds clean to press one rep and six lunges with 60 meter row. Used 115 because not comfy at 140.
Time - 13:45. Ouch

Comment #89 - Posted by: preacherman at June 4, 2012 6:10 AM

Wow what a great weekend attending the L1 in Atlanta! The instuctors were awesome and so knowledgable!

Comment #90 - Posted by: Amy at June 4, 2012 6:18 AM

m/25/185/6'2"

40lb DBs

19:53

HSPUs still killing me. Originally I was going to sub HSPUs with box, but seemed WAY too easy. Does anyone know of a good median between box and full on HSPUs? I feel like I'm losing the endurance aspect with any W.O.D. that involves HSPUs.

Comment #91 - Posted by: Shmitty at June 4, 2012 6:18 AM

Increidible staff @unr crossfit! Awsome weekend with amazing atheletes and coaches! Miranda, Kim, adrian, Nadia , Jason and Hollis you guys have a ton of knowlegde in crossfit thank for sharing it with us!

Comment #92 - Posted by: Jp at June 4, 2012 6:26 AM

11:40

Comment #93 - Posted by: Riccardo M/26/60kg/1.67m at June 4, 2012 6:35 AM

f/30/5'5/127

60# barbell, pike box push ups

7:28

Comment #94 - Posted by: kristen at June 4, 2012 6:48 AM

10:28

Scaled to 40lb DB's & Ab-mat HSPU.

CrossFit Salerno

Dave, enjoy your leave, hope your head gets better.

Comment #95 - Posted by: james.patrick [M/50/66"/135] at June 4, 2012 6:53 AM

To Coach Chuck, Nicole "Flash", Bethanie, Tony, and Coach A
Thank you for the wealth of knowledge and experience you shared with me. I enjoyed the certifi...seminar (no push ups), the enthusiasm, the training, and most of all the chance
to interaction with the rest of the Crossfit Family. Thanks for Coach Tony helping me with my J-LO snatch, Coach Flash for working with me on my MBC. Coach A for taking the time
to explain the nuances of owning a box. Hell Yeah!

What I do, I do for AMERICA & FREEDOM!

Gabe "Rockstar"

Comment #96 - Posted by: Gabe at June 4, 2012 6:54 AM

11:29 Brutal m/51/170

Comment #97 - Posted by: Bruce at June 4, 2012 7:11 AM

M/36/6'/185
10:05 rx'd
in NJ

Comment #98 - Posted by: Ron at June 4, 2012 7:28 AM

snatch sequence: 2x1@ 125, 2x1@ 135, 3x1@ 140/145/145

WOD as rx'd: 15:29.

Comment #99 - Posted by: Kyle Bisceglie, 45M, 5'10", 180 at June 4, 2012 7:29 AM

9:46

Comment #100 - Posted by: Bryan at June 4, 2012 7:55 AM

The L1 Golden staff was the friggin' dream team! Thanks for an amazing weekend.

Comment #101 - Posted by: Bob Schubring at June 4, 2012 8:01 AM

Thanks Chuck all the other trainers for an outstanding L1 at Crossfit Atlanta this weekend. Ive been hobbling around all day today at work and its a great feeling!

Comment #102 - Posted by: James Strobel at June 4, 2012 8:02 AM

12:19 sub 40 lb db's for cleans

Comment #103 - Posted by: KHarts87, 6 ft 1, 227lbs at June 4, 2012 8:38 AM

Great weekend. Great instructors. Thanx guys!

Comment #104 - Posted by: Ashley Poli at June 4, 2012 8:49 AM

Great weekend. Great instructors. Thanx guys!

Comment #105 - Posted by: Ashley Poli at June 4, 2012 8:49 AM

m/41/6'4"/232 CF since 5/14/12

Tried 50# DBs but could only get a couple reps, and not good ones. Thought I was stronger than this.

9:03 @

30# dbs
regular pushups

Comment #106 - Posted by: JayW at June 4, 2012 8:59 AM

Shout out to Chuck, Coach A, Nicole, Bethanie, Tony, and Adrian from the L1 in Atlanta! Thanks for the knowledge! You all did a great job!
Motivated.....! 3 2 1 lets get it

Comment #107 - Posted by: Matt Hayes at June 4, 2012 9:03 AM

As a skinny athletic guy, my weakness has always been strength. I followed the main site wods for 3 months. I saw little progress in strength and my times only approved a bit. I switched over to following crossfit Fairbanks programming and have made huge gains in just 1 month. Just throwin it out there.

Comment #108 - Posted by: Kyle at June 4, 2012 9:21 AM

I am new to crossfit and have the problem that some may have- no access to a crossfit gym due to location. I have no difficulty with the weights but my form is likely deficient for the weighted exercises. I can watch the WOD videos till I'm blue in the face but it's no substitute for having someone there giving feedback. Any suggestions on how to do the WODS effectively and safely without access to a cross fit gym?

Comment #109 - Posted by: Josh at June 4, 2012 9:25 AM

wow that is a wicked face i am making in our picture hahahaha. Awesome staff at VCF in Van Nuys, CA... an experiance I will never forget! And a level of soreness I am greatfull for ;)

Comment #110 - Posted by: Mal at June 4, 2012 9:26 AM

Hey Kyle check out crossfitfootball.com

They have a great strength training program along with conditioning.

Comment #111 - Posted by: Chris Garcia M/31/5'9"/160 lbs. at June 4, 2012 9:27 AM

10:03 w/ 30# db

Comment #112 - Posted by: AndyMH M47/5'7"/178# at June 4, 2012 9:31 AM

m/44/205/5'10"

as rx'd 9:01

felt great...HSPU slowed me down a bit

Comment #113 - Posted by: Bob Pierce at June 4, 2012 9:33 AM

Wow! What an awesome and enlightening weekend. I learned so much. Shout out to all the great trainers from the Van Nuys CA, Lvl 1! That was some truely awesome training that I will never forget! Thank you!!!

Comment #114 - Posted by: Holly Cano at June 4, 2012 9:37 AM

30m/224/6'
23min as rx'd
had to use 55lbs and 45 lbs dumbbells to do hang cleans did 11@55+10@44 and so on always doing the most reps using 55lbs did last set of 9 with 55lbs

Comment #115 - Posted by: Daniel cram at June 4, 2012 9:38 AM

14:20 w/40lb dumbbells - HSPU progressions and 21-15-9-6-3

Comment #116 - Posted by: mthurston0001 at June 4, 2012 9:48 AM

Great weekend! Valuable information! Thanks for the hard work in Brandon!

Comment #117 - Posted by: Josh at June 4, 2012 9:50 AM

Holy Crap. 111 posts, and I;m the first to comment on the very generous reward that HQ is putting out there for affiliate fundraising. Way to go HQ!

Comment #118 - Posted by: Mike at June 4, 2012 9:52 AM

21-15-9 35lb Barbell

Comment #119 - Posted by: Ben Alexander 13 at June 4, 2012 9:55 AM

UM WOW!! Incredible weekend spent with the most knowledgeable and charasmatic coaching staff at the Level 1 in Golden!! Money well spent!! Thank you Chris, Matt, Cherie, Zack, Zac, and Joe:):):) Wish i could do one every weekend.

Comment #120 - Posted by: Anna at June 4, 2012 10:01 AM

9:52 RX'd

Comment #121 - Posted by: BH2 at June 4, 2012 10:08 AM

As rxd
11.14

Comment #122 - Posted by: Jonblaze at June 4, 2012 10:16 AM

15:10 at 45 lb. DB

Comment #123 - Posted by: SB at June 4, 2012 10:20 AM

13:51 Rx'd

Comment #124 - Posted by: Jake at June 4, 2012 10:25 AM

8:34 Rx'd

Comment #125 - Posted by: Tuczemskyi at June 4, 2012 10:31 AM

2012-06-04: 30:38. Sub 10rnds: 400 meter run, 5 HSC's 44's, 5 HSPU.

Comment #126 - Posted by: gs at June 4, 2012 10:37 AM

@ #92 Shmitty: alternate to HSPU, try inverted w/ feet on wall or prop them on a barbell on a squat rack.

Comment #127 - Posted by: fargingbastige at June 4, 2012 10:43 AM

Day 35
M/45/6'0"/195
CFWU x3
WOD as RX'd: 14:03

Comment #128 - Posted by: fargingbastige at June 4, 2012 10:46 AM

M/6'1/183/20
First time cross fit
40 pound dumbbells

11:37

Comment #129 - Posted by: Eric at June 4, 2012 10:49 AM

10:40 as Rx with box assist HSPU. Still pretty tough. Great WOD though.

Comment #130 - Posted by: Sully at June 4, 2012 10:53 AM

Over two months since TKA
Physical therapy then modified WOD: done with deliberate and controlled form. Have to work out smart
21-15-9 reps of
Used 2-24kilo Kettlebells for cleans
Handstand push-ups. One foot on bar on squat stand for balance
4:00
M/54/6’/205

Comment #131 - Posted by: Peter at June 4, 2012 10:53 AM

9:05 rx'd

Comment #132 - Posted by: JK/m/29/5'10"/205 at June 4, 2012 10:54 AM

M/39/6'1"/220
11:15
Subbed HSPU w/feet on 5' crossbar

Comment #133 - Posted by: Matt at June 4, 2012 10:56 AM

Just for all you nay Sayers and Crossfit Police: Kettlebell cleans are faster and easier on my new knee. And 3 + months of nothing but push-ups, pull-ups, sit-ups and HSPU (because of injured knee) paid off in the WOD.

Comment #134 - Posted by: Peter at June 4, 2012 11:04 AM

6:59

DB cleans unbroken, HSPU each set broken in thirds, which worked well.

Comment #135 - Posted by: Bill M. m/47/5'3"/135 at June 4, 2012 11:10 AM

10:40 as Rx with box assist HSPU. Weak with anything over head still. Great WOD!!

M/32/6'/180lbs.

Comment #136 - Posted by: Sully at June 4, 2012 11:14 AM

M/21/5'8/160

12:06 w/ a 20lb vest.

Comment #137 - Posted by: Drewpy at June 4, 2012 11:45 AM

The Cossfit L1 in Atlanta was awesome. Chuck and the whole team did an awesome job. I learned a ton. Great information.

Comment #138 - Posted by: Payne at June 4, 2012 11:57 AM

F/42/180/5'10"

Josh said this workout was harder than Diane... And since I hadn't managed to Rx Diane, I thought I'd do Diane instead (I've recently figured out HSPUs)

Diane: 12:33... Head onto a pillow.

Took 3:33 to do the last set of 9 HSPUs. I now understand what some of the regional competitors went through trying to get those last few reps... It's darn near impossible.

Comment #139 - Posted by: JuliePlatt at June 4, 2012 12:05 PM

16kg dumbells ( roughly 35 pounds) and knees on box instead of full handstand push-up.
Time 21:36

Dumb as can be I ran 3.5km before the work out.. not the best you can do with a mediocre fitness level

Comment #140 - Posted by: Skippy at June 4, 2012 12:17 PM

11:43

That was rough.

Comment #141 - Posted by: LouVega at June 4, 2012 12:46 PM

First time doing handstand pushups so modified them a bit.

11:28

Comment #142 - Posted by: Aaron at June 4, 2012 12:47 PM

M/27/5'8/189

7:36 piked HSPU

Death by PU - 120602
10rds + 4

Comment #143 - Posted by: Gabe at June 4, 2012 12:58 PM

M/37/188/5'9" 23 months training in CF

6:31 and 8:33

55 pound dumbbell's
HSPU's strict.

I did it twice.

Comment #144 - Posted by: Mike Lillie at June 4, 2012 1:21 PM

Crossfit jozi level 1 done! Such great weekend of fun and learning... The heavens opened up and the angels sang for my first muscle up! Thanks again to the coaches and the group for the magic and the heart

Comment #145 - Posted by: Roland at June 4, 2012 1:24 PM

M/25/6'4"/235

8:32 as Rx'd

Brutal. But loved it!!

Comment #146 - Posted by: Rusty Whitten at June 4, 2012 1:28 PM

35# DBs
12:03

Comment #147 - Posted by: despicable me at June 4, 2012 1:37 PM

RX'ed 8:40

Comment #148 - Posted by: stryder9 M/37/5'8"/155# at June 4, 2012 1:45 PM

M/56/5/10"/220 - Did a WOD with front squats today. My wrists seem to be the weak point for me. Is it technique or do I need to do more?

Comment #149 - Posted by: Dave Lavimoniere at June 4, 2012 1:53 PM

I had the most wonderful L1 experience at Valley Crossfit. Thanks to Katie, Erik, Neil, Conner, Mark, Josh and Mike. Erik has one of the most impressive speaking qualities I've ever seen. He's loud enough, speaks slow, he's patient and answers every question he's asked. I learned so much from my experience there, and had a fantastic time meeting other amazing crossfitters.
PLUS! I got to watch these guys workout, up close and personal- BEASTS!

Comment #150 - Posted by: Ashley Leafstedt at June 4, 2012 1:54 PM

Awesome weekend in Atlanta, minus Fran! Great team of teachers really got you what you needed. Look forward to my Crossfit journey and am confident in what i know now thanks again to Chuck and his crew!

Comment #151 - Posted by: NandorTamaska at June 4, 2012 1:57 PM

xfit WU (sans dips)
Snatch sequence: 2x1@125; 2x1@135; 3x1@145
WOD at 15:29.

Comment #152 - Posted by: Kyle Bisceglie, 45/m, 5'10", 180 at June 4, 2012 2:23 PM

m/43/195/6'0"

#100 barbell, hooked single foot on rack for balance

13:50

Comment #153 - Posted by: Jeff H at June 4, 2012 2:24 PM

M/26/5'10/160
Rx'd 9:39

Comment #154 - Posted by: Paul at June 4, 2012 2:26 PM

9:37

Comment #155 - Posted by: Summer at June 4, 2012 2:33 PM

M/44/235/72"

Not trained much in the last year due to busy job, but now back at it.

14:52 (30# DBs) - unimpressive

Comment #156 - Posted by: Eric at June 4, 2012 2:37 PM

M/51/168
Used 45lbs db 10:44

Comment #157 - Posted by: Darrell Porter at June 4, 2012 2:45 PM

Scaled to 40 lb dumbbells with Handstand Push-up progressions (Pike position with knees on a 30 inch box)

13:00

Comment #158 - Posted by: Mel Evenson at June 4, 2012 2:45 PM

what do you do with the 50lb dumbbells

Comment #159 - Posted by: Adam at June 4, 2012 2:58 PM

First time doing HSPU so I modified them a bit.

m/23/255/64

11:29

Comment #160 - Posted by: Aaron at June 4, 2012 3:04 PM

10:57 as rx'd
SCs did not go very well.

Comment #161 - Posted by: Magnus 26/5'8"/160-165 at June 4, 2012 3:14 PM

M/23/207

As rx'd

10:21

Comment #162 - Posted by: Chilo Espinoza at June 4, 2012 3:24 PM

Used 25# db
Hspu(pillow)

17:47

Comment #163 - Posted by: Saganamooo at June 4, 2012 3:27 PM

9:38
Did the inverted box handstand push ups. Shoulders r really weak.

Comment #164 - Posted by: Darrin at June 4, 2012 3:39 PM

34:43

Comment #165 - Posted by: flashp at June 4, 2012 3:39 PM

Great L1 Cert in Tampa/Brandon this weekend!By far the most enjoyable learning experience I've had in a loooooong time!All trainers knew their stuff, taught well, and made us laugh! Thanks for everything

Comment #166 - Posted by: Michelle Allegra at June 4, 2012 3:56 PM

27/m/140lb/66in

8'40

Subbed the 50 pound dumb bells for a single kettle bell.

Comment #167 - Posted by: Taylor at June 4, 2012 3:56 PM

14:00
40# dumbbells and box assisted hspu

Comment #168 - Posted by: David at June 4, 2012 4:06 PM

M/45/5'8"/175

8:50 subbed 100lb barbell and piked HSPUs

Comment #169 - Posted by: Mike at June 4, 2012 4:22 PM

5:21 30lb db instead of 50. Could have done 40's but I had 30's at the house and saved a trip to the gym since I am going later to do a Pull/Push/Press/Abs workout.

m/21/180#/6'3" Already ran 2 miles in boots earlier

Comment #170 - Posted by: flyusmc18 at June 4, 2012 4:34 PM

30 lb DB and modified HSPU (Landing on 10lb Bumper plate) = 12:24

Comment #171 - Posted by: Jason D/m/40/5"11/200 at June 4, 2012 4:54 PM

As rx'd 10:48. Did 5 sets of 5 barbell snatches first. Shoulders are shot!

Comment #172 - Posted by: Kurt M/38/185 at June 4, 2012 5:05 PM

50 lb. dumbbells
Plyo push-ups (in place of handstand p.u.)

21-15-9-6

11 minutes.

Comment #173 - Posted by: Randy at June 4, 2012 5:11 PM

14:44 Had to sub shoulder presses with 40 lbs dbls after 6 hand stand pushups... Not happy with it but gotta build my strength
also had to drop down to 40 lbs for the hang clean squat

Comment #174 - Posted by: JeffHamilton at June 4, 2012 5:27 PM

AWESOME WEEKEND! Thank you to Dave, Lance, Lisa, Jenn and Eric in CfT Course in Costa Rica!!! Also thanks to Crossfit 506 team!! Incredible experience!

Comment #175 - Posted by: Norberto Torrero at June 4, 2012 5:28 PM

scaled down to 40 lb dumbells for hang squat cleans
13:09

Comment #176 - Posted by: Jason Crocker at June 4, 2012 5:30 PM

21-15-9 reps for time of:
Hang squat clean, 28.5 pound dumbbells
Progressive handstand push-ups

tt = 9:55

Comment #177 - Posted by: fitz997 at June 4, 2012 5:33 PM

M 36 rxd 8:26.04

Comment #178 - Posted by: jed at June 4, 2012 5:40 PM

11:07 as rx'd

Comment #179 - Posted by: Ian Harter at June 4, 2012 5:41 PM

10 min bike w/u zone 2

scaled 37.5# dumbells, pike HSPUs
11:25

then 2 sets of 3 25# weighted pull ups

then 10 min cool down bike

Anyone got a solution: even after 8 yrs infantry and lots of endurance training, haven't been able to get normal pushups above 16ish, strict pullups above 10. Doing weighted pullups to build and about to start weighted pushups.

Comment #180 - Posted by: tom at June 4, 2012 5:42 PM

13:48
Chest facing wall on HSPU

Comment #181 - Posted by: Mad Max at June 4, 2012 5:54 PM

20:54 RXD

Comment #182 - Posted by: BPemberton at June 4, 2012 5:55 PM

M/34/6'3"/200
15.31... Hspus

Comment #183 - Posted by: Ben S at June 4, 2012 6:01 PM

12:23 (35#)

Comment #184 - Posted by: mlt at June 4, 2012 6:05 PM

Changed it up. Went with a watered down version of crossfitfootball today.

3x5 back squat @245 lbs
1x5 press @125 lbs
Then timed:
Power clean to a press to barbell lunges x6 reps on the lunges.
10 rounds
14:24

Terrible time. I was gassed :/

Comment #185 - Posted by: Chris Garcia M/31/5'9"/160 lbs. at June 4, 2012 6:06 PM

13:03 as rx'd

Comment #186 - Posted by: ThePump at June 4, 2012 6:08 PM

35# db hsc
35# db shoulder press

10:31

Comment #187 - Posted by: Callum at June 4, 2012 6:14 PM

Great level one sesh in Montreal. Thanks Stephane, Jason, Austin, Matt, Mel, James, and Roberto. Thanks CrossFit YUL for hosting too. God bless you all!

Comment #188 - Posted by: Adam Carr at June 4, 2012 6:21 PM

F/21/150#/5'8"

Bar 95#
HSPU

21-15-9

popped a small blood vessel in my eye... need to breathe on HSPU

16:51

Comment #189 - Posted by: Justine at June 4, 2012 6:27 PM

F/21/150#/5'8"

Bar 95#
HSPU

21-15-9

popped a small blood vessel in my eye... need to breathe on HSPU

16:51

Comment #190 - Posted by: Justine at June 4, 2012 6:27 PM

Level One Seminar at Valley was amazing. Thank you Katie, Neil, Josh, Erik, Connor, Matt, Katie and Valley - It was a SWEET experience.

Comment #191 - Posted by: Shasonta at June 4, 2012 6:43 PM

25 / M / 5'9" / 139lbs

Subbed 35lb dumbbells

23:10

Comment #192 - Posted by: BC at June 4, 2012 6:52 PM

13:12
105 barbell
Rx

Comment #193 - Posted by: ChadB at June 4, 2012 6:59 PM

worked on techniques today, did not time workout
Subbed 95lb bar for db hang cleans

Comment #194 - Posted by: sebastian m/43/180/6'2" at June 4, 2012 6:59 PM

25/M/6'2"/220

55lbs DB
Scaled handstand pushups

10:55

Comment #195 - Posted by: Geno at June 4, 2012 7:01 PM

M/34/6'0/230

50 Dumbells

12:06

Excelent way to start te week!!!!!

Comment #196 - Posted by: danielPTY at June 4, 2012 7:08 PM

Level 1 cert in Golden, CO kicked ass. Thank you Chris, Mat, Cherie, Zach, Zac, and Joe. I hope to make you guys proud. Also, thanks on behalf of CrossFit Ken Caryl.

Comment #197 - Posted by: Brett Burke at June 4, 2012 7:30 PM

I attended the Level 1 cert. in Atlanta and I learned a lot. The trainers were the best!!!!

Comment #198 - Posted by: Reginald Reynolds at June 4, 2012 7:32 PM

m/40/5'11"/165

18:33 Rx

Retired Army 1SG
Clarksville, TN

Comment #199 - Posted by: mark nash at June 4, 2012 7:33 PM

11:34 (Self assisted HSPU)

Man those HSC's felt weird with dumbells.

Comment #200 - Posted by: Karl. M/24/6'2"/235 at June 4, 2012 8:18 PM

I couldn't have asked for a better experience for my Level 1 Cert in Atlanta. I want to thank coach Chuck, Andy, Doug, Nicole, Bethanie, and Adrian for sharing their time and knowledge. Also, the godfather, Dan for allowing us to use his box for the weekend. HELL YEAH!! ( enthusiam unknown to mankind).

Comment #201 - Posted by: "Donald" Chad Vining at June 4, 2012 8:39 PM

F/22/5'3"

25lbs
Regular pushups

7:05

Comment #202 - Posted by: Molly at June 4, 2012 9:10 PM

100 lb barbell
HSPU w/feet on bar
18:56

Comment #203 - Posted by: David Burns at June 4, 2012 9:23 PM

9:19
18 kg db. Auditorium

Comment #204 - Posted by: Mik at June 4, 2012 9:55 PM

8:10
HSPU w/ feet on highest plyo box in my gym

Comment #205 - Posted by: Brandon at June 4, 2012 10:41 PM

Some of the examples of handstand push ups have shown the kiping kind where the top of the head hits the floor. Just courious if anyone has any concern for stress/force this could be putting on the neck and spine?

Comment #206 - Posted by: Max at June 4, 2012 11:11 PM

14:36 as rx'd

Wimpy hspu...gotta improve on that

Comment #207 - Posted by: Cleveland at June 4, 2012 11:31 PM

16:54
18 kg dumbbells
HSPU 2 abmats

Comment #208 - Posted by: DPL at June 5, 2012 2:43 AM

Thank you CrossFit for the amazing weekend! I learned so much to take back to my crew and make them better!

Comment #209 - Posted by: Matt at June 5, 2012 3:54 AM

9:36

Scaled squat cleans to 20kg dumbbells
Scaled HSPUs to pike push-ups

Comment #210 - Posted by: Brett (M/23/188cm/77kg) at June 5, 2012 4:19 AM

8:21

Comment #211 - Posted by: JPM3 at June 5, 2012 4:25 AM

16:51 rx'd

Comment #212 - Posted by: Nick m/27/5'9"/180 at June 5, 2012 4:33 AM

50 / 183

subbed 40# DBs and feet elevated push-ups

4:49

Comment #213 - Posted by: tom perry at June 5, 2012 4:41 AM

Head to abmat for HSPUs, the rest as rx'ed.
10:01
I tried to get sub ten minutes, maybe next time.

Comment #214 - Posted by: Daniel Murdock m/40/74"/205# CF start-date 2/10/11 at June 5, 2012 5:00 AM

As rx'd, 14:36. Bad form on the DBHSC's (pausing in between clean & squat), slowed me up & burned my shoulders & arms out. I didn't correct it until proper technique was the only way I could actually do it.

Comment #215 - Posted by: Julio V. M/34/5'6"/196 at June 5, 2012 5:29 AM

7:48

Comment #216 - Posted by: Crubinm/35/195/5'11" at June 5, 2012 6:02 AM

5:24

Comment #217 - Posted by: Kris Maruna at June 5, 2012 6:16 AM

as rx'd

17:17

Comment #218 - Posted by: Bells at June 5, 2012 6:22 AM

14:08 with 70#KB squat cleans, alternating arms.
after 2 hours of surfing

Comment #219 - Posted by: Jette at June 5, 2012 6:30 AM

@ Tom, remember training back at Ft Benning, Sand Hilton or for me Harmony Church. Do push-ups and pull-ups whenever you can.
About 32 years ago, I left that place about 2 inches lower in elevation due to all the push-ups I did.
“Why is the sky blue?”

Comment #220 - Posted by: Peter at June 5, 2012 6:59 AM

M/ 38/ 133 lbs/ 5'-6"
I did box squat WOD today and post WOD - death by toes through rings
20 minutes of 3 reps on the minute of box squats for speed
warmed up... I was SUPER tight and sore... low back and ankle injuries as well
longer warm up and burgener warm up.. felt like I was pulling muscles the whole time
Squat WOD
warm up with:
95 lbs x 10 FS + 10 BS + 5 OHS
115 lbs x 8 BS with box squats as well
135 lbs x 8 BS with box squats as well
155 lbs x 5 box squats exploding up & out of the hole

WOD - 20 minutes on the minute of 3 reps
165 lbs x 3 box squats exploding up & out of the hole x 2 rounds
175 lbs x 3 box squats exploding up & out of the hole x 2 rounds
185 lbs x 3 box squats exploding up & out of the hole x 8 rounds
195 lbs x 5 box squats exploding up & out of the hole x 8 rounds

POST WOD: death by toes to rings
completed 16 rounds and did 14 in the last round. felt great until about round 15.
I was kipping and hitting the wall behind me.. that was messing me up a lot to do a lot of reps from a locked out position - no kip adn resetting

Comment #221 - Posted by: anton at June 5, 2012 7:16 AM

M/ 38/ 134 lbs/ 5'-6"
I did a box squat WOD for 20 rounds of 3 reps on the minute + Post WOD - death by toes through rings
20 minutes of 3 reps on the minute of box squats for speed
warmed up... I was SUPER tight and sore... low back and ankle injuries as well
longer warm up and burgener warm up.. felt like I was pulling muscles the whole time
Squat WOD
warm up with:
95 lbs x 10 FS + 10 BS + 5 OHS
115 lbs x 8 BS with box squats as well
135 lbs x 8 BS with box squats as well
155 lbs x 5 box squats exploding up & out of the hole
WOD - 20 minutes on the minute of 3 reps
165 lbs x 3 box squats exploding up & out of the hole x 2 rounds
175 lbs x 3 box squats exploding up & out of the hole x 2 rounds
185 lbs x 3 box squats exploding up & out of the hole x 8 rounds
195 lbs x 5 box squats exploding up & out of the hole x 8 rounds

POST WOD: death by toes to rings
completed 16 rounds and did 14 in the last round. felt great until about round 15.
I was kipping and hitting the wall behind me.. that was messing me up a lot to do a lot of reps from a locked out position - no kip adn resetting

Comment #222 - Posted by: anton at June 5, 2012 7:17 AM

M/ 38/ 134 lbs/ 5'-6"
I did a box squat WOD for 20 rounds of 3 reps on the minute + Post WOD - death by toes through rings
20 minutes of 3 reps on the minute of box squats for speed
warmed up... I was SUPER tight and sore... low back and ankle injuries as well
longer warm up and burgener warm up.. felt like I was pulling muscles the whole time
Squat WOD
warm up with:
95 lbs x 10 FS + 10 BS + 5 OHS
115 lbs x 8 BS with box squats as well
135 lbs x 8 BS with box squats as well
155 lbs x 5 box squats exploding up & out of the hole
WOD - 20 minutes on the minute of 3 reps
165 lbs x 3 box squats exploding up & out of the hole x 2 rounds
175 lbs x 3 box squats exploding up & out of the hole x 2 rounds
185 lbs x 3 box squats exploding up & out of the hole x 8 rounds
195 lbs x 5 box squats exploding up & out of the hole x 8 rounds

POST WOD: death by toes to rings
completed 16 rounds and did 14 in the last round. felt great until about round 15.
I was kipping and hitting the wall behind me.. that was messing me up a lot to do a lot of reps from a locked out position - no kip adn resetting

Comment #223 - Posted by: anton at June 5, 2012 7:18 AM

A big thank you to the Valley CF C1 Staff! Not only was it a huge learning experience, but I got a taste of was great CF coaching is all about: well organized, knowledgable, thoughtful, treating each athlete like a VIP, generous with advice, welcoming, FUN, humble, encouraging (never discouraging). Neal, Katie, Matt, Connor, Erik, and Josh -- I was coached by each one of you and it made a huge impact on me...I hope to do the same for others!

Comment #224 - Posted by: Julie M. at June 5, 2012 7:36 AM

13:50
DB with 40 lb
hspu 3" target

Comment #225 - Posted by: JT m/38/5'10"/175 at June 5, 2012 7:39 AM

Rx'd 6:53

Comment #226 - Posted by: amped 37/M/195/6' at June 5, 2012 7:43 AM

6:29 w/ 25lb dumbells

was out of town for 10 days.. finally back to routine!!

Comment #227 - Posted by: abh f/26/5'5/130 at June 5, 2012 7:52 AM

hang squat clean (bar)/regular pushups

Crystal 4:39 (35/k)
Tara 4:46 (35/k)
Marianne 5:06 (55) - 15-10-5 reps
Morrow 10:14 (95)
Anita 8:46 (95)
Renee 7:34 (55/k)
Jay 7:20 (95)
Lynn 7:24 (75/k)
Mrs. Pip 6:23 (45/k)
Mrs. Carey 6:02 (45/k)
Mr. Carey 7:06 (45/k)
Meghan 6:07 (85/k) - 15-10-5 reps
Bubs 6:07 (45)
Ricky 4:47 (25/k^)
Jason 5:12 (45/k^)
Connor 5:24 (25/k)
Witters 6:27 (45^/reg^)
Chris 5:50 (115)

Comment #228 - Posted by: BFCC at June 5, 2012 7:52 AM

21-15-9
Hang clean squats DB 20's
Beginners HSPU pike on box from knees. Next time might be more helpful just to do push ups.

13min

27/f/145/5'9

Comment #229 - Posted by: Kerber at June 5, 2012 8:32 AM

40lb dumbbell hang clean (should have lightened up and done hang squat cleans)
HSPU as low as I could go.

13:45

Comment #230 - Posted by: D. Peterson at June 5, 2012 9:02 AM

Wishing more females posted on here so I can compare my times to like body, age, weight, etc.

F/36/5'2/135
Scaled to a 35lb dumbbell- first 21 cleans came from the floor cause I forgot the hanging part :/

HSPU and HSC were all broken up into 3s

13:02 (not rx'ed)

Comment #231 - Posted by: eve at June 5, 2012 9:04 AM

M/35/205 6'
24:00

Comment #232 - Posted by: FLB at June 5, 2012 10:18 AM

11:39 subbed 115 lbs. Barbell.

Comment #233 - Posted by: Jeff A. at June 5, 2012 10:35 AM

CF 1st timer. Did P90X got into a car accident and couldn't work out for a year. Just started playing softball and running again. So seriously scaled down. 35yo 11:07 30# and used 2' box. LOVE the sweat LOVE the pain!!!

Comment #234 - Posted by: Eivin at June 5, 2012 11:17 AM

13:20 as Rx'd.

Comment #235 - Posted by: Michael m/48/5'9"/175/MI Survivor at June 5, 2012 11:28 AM

Scaled to

95# bar hang power cleans
hspu, with feet on a smith machine bar

10:21

Comment #236 - Posted by: Kevin C. (M/53/5'11"/175) at June 5, 2012 11:53 AM

Scaled to:
21/15/9 squat clean with 2x 25lb dbs
9/6/3 HSPU

9:15

Comment #237 - Posted by: Chrissy 31/F/4'11"/105 at June 5, 2012 12:22 PM

as rx'd

10:52

Comment #238 - Posted by: ferb44 179# at June 5, 2012 12:45 PM

as rx'd
5:42

Comment #239 - Posted by: Troy at June 5, 2012 1:53 PM

First time doing a WOD as Rx

13:10

M/31/6'2/235

Comment #240 - Posted by: Notsotopcop at June 5, 2012 2:05 PM

21-15-9
95# Hang Cleans
Push Ups
5:04
Then
20 K's to E's

Comment #241 - Posted by: dyagg at June 5, 2012 2:26 PM

No DB's, so subbed with 100# barbell, but everything else rx'd. Man those HSPU after squat cleans were really challenging!
14:08.

Comment #242 - Posted by: Stephen Cendana at June 5, 2012 2:29 PM

4:34Rx

Comment #243 - Posted by: Ed Valencia at June 5, 2012 3:32 PM

14:05

50# DB SC
95# shoulder press

Shoulder death!

Comment #244 - Posted by: Paul Daniel m/28/6'2/200 at June 5, 2012 4:13 PM

1217 rx'd

Comment #245 - Posted by: Pauly C at June 5, 2012 4:20 PM

M/35/5'4"/145lbs
As RX'd
7:28

Comment #246 - Posted by: Matt Burritt at June 5, 2012 4:40 PM

30:46

Comment #247 - Posted by: myles456 at June 5, 2012 5:19 PM

20:27 with 25 kg dumbbells

Comment #248 - Posted by: Marky Mark at June 5, 2012 7:18 PM

Tampa/Brandon L1 cert- Thanks for giving us so much great info in just two days. Jenny, your technique is awesome and so inspiring; Bobbie Sue, thanks for your passion in the nutrition lecture; Dave, thanks for keeping us laughing while we learned (I think it was intentional?); Mike G., Rudy, and Chris- great job keeping us on task. I've been telling everyone about the new GHD moves I learned. I had a blast, thanks again!!

Comment #249 - Posted by: Sara W. (CF Spring Hill) at June 5, 2012 7:41 PM

9:07 subbed HSPU for standing press with no leg help... SHOULDER BURN!!!!!

Comment #250 - Posted by: JDawg at June 5, 2012 9:09 PM

as RX'd 14:36; I had bad form on the first two rounds of HSPC (pausing in between the cleans and squats instead of doing them both in one smooth, continuous motion), which burnt out my shoulders and arms for the HSPU. It wasn't until I was completely burnt in the 3rd round that I improved form out of necessity. Lesson learned for next time: improved form = less fatigue, better time

Comment #251 - Posted by: Julio V. M/34/5'6"/196 at June 5, 2012 9:30 PM

Had such a blast at my L1 cert. So thankful VCF was the host, been waiting for this day for a year!
I wish the cert. lasted longer!

Comment #252 - Posted by: Charles Chung at June 5, 2012 10:41 PM

Had such a blast at my L1 cert. So thankful VCF was the host, been waiting for this day for a year!
I wish the cert. lasted longer!

Comment #253 - Posted by: Charles Chung at June 5, 2012 10:41 PM

Did this one Tuesday late @ gym, scaled.

21-15-9 reps for time of:
Hang squat clean, 50 pound dumbbells (20# lh, 30# rh)
Handstand push-ups (toes over top rung Smith bar)

Right knee pain during clean round of 15 so switched to 30# dbs at that point

4:53

w/u - usual + 5x135# dl; 5x5 155# dl
c/d - 1x20 35# rev wr curl

Comment #254 - Posted by: matt h 50 180 5'11" 1mar11 at June 5, 2012 11:52 PM

scaled to 45 pound dumbbells

time: 10 something...

Comment #255 - Posted by: ccfeldt at June 6, 2012 6:16 AM

M/32/170/5'10" 17:42

105#bar bell still training on hspu so feet elevated 42"
Cf for a month now

Comment #256 - Posted by: kmode at June 6, 2012 6:19 AM

M/34/5'9"/155

Subbed 37.5lbs dumbells. Did bench press to warm up, so HSPUs were very poor.

10:20

Comment #257 - Posted by: Antun Karlovac at June 6, 2012 8:22 AM

Level 1 cert in Golden this past weekend was indescribable! Our training team was one that could not be matched; they were chosen by the CrossFit gods for sure...thank you for all of your knowledge and guidance. I appreciate the patience that was shown and how each of you desire to make us all become great trainers. The entire team was an inspiration to listen to, learn from and work with.

Comment #258 - Posted by: Elena R at June 6, 2012 9:31 AM

HSPU w/ feet on top of preacher curl bench

13:01

Comment #259 - Posted by: JFA at June 6, 2012 9:32 AM

Hang Squat Cleans completed as Rx'ed.
HSPS with bar-assist at eye-level.

Total time = 15:09

Comment #260 - Posted by: fosterww98 at June 6, 2012 10:48 AM

9:57
35-lb DB hang sq cleans
35-lb DB presses instead of HSPU

Comment #261 - Posted by: georgecole3 at June 6, 2012 11:06 AM

11:35

Comment #262 - Posted by: leibc2 at June 6, 2012 11:38 AM

8:20

Comment #263 - Posted by: JTJ/M/28/165 at June 6, 2012 12:34 PM

8:20
Next time I will go slower and work on better form.

Comment #264 - Posted by: JTJ/M/28/165 at June 6, 2012 12:35 PM

f - 6:30 - 30# db's and regular push ups
m - 6:26 - 50# db's and regular push ups

Comment #265 - Posted by: hawthornes at June 6, 2012 12:43 PM

12:58

Modified HSPU (feet on picnic table), otherwise as Rx'd.

Comment #266 - Posted by: RL/M/41/165 at June 6, 2012 12:53 PM

m/23/153/5'7

21 hang squat cleans, 115lb barbell
42 regular pushups
15 hang squat cleans, 115lb barbell
30 regular pushups
9 hang squat cleans, 115lb barbell
18 regular pushups

11:59

Comment #267 - Posted by: ryferg at June 6, 2012 2:04 PM

M/5'6"/27/180

as Rx'd

10:30

Comment #268 - Posted by: JBH at June 6, 2012 2:25 PM

m/49/5'7"/155

scaled db's to 40#

9:05

Comment #269 - Posted by: oscar a at June 6, 2012 2:49 PM

subbed 45lb DBs

21:45

Comment #270 - Posted by: Saam at June 6, 2012 3:45 PM

did this a couple days ago, but post never came up

35# db cleans
35# db press

~10:40

Comment #271 - Posted by: Callum at June 6, 2012 7:00 PM

Me:21:20 Rx
Mom: 3 rounds 400m,25 sit ups, 25 good am

Comment #272 - Posted by: ChadB at June 6, 2012 7:45 PM

Subbed 35# DB's
Asst'd HSPU's
8:10

Comment #273 - Posted by: Drew m/43/5'10"/160 at June 6, 2012 7:52 PM

95# hang squat cleans w/ barbell
piked HSPU on a box...gotta find a way to improve my HSPU. The box is too easy, the right way too hard.
9:43

Comment #274 - Posted by: Jim R. M/49/5'8"/155 at June 6, 2012 8:16 PM

12:05 and change RX

Comment #275 - Posted by: MilesForks at June 6, 2012 9:23 PM

#40 db's 11:02

Comment #276 - Posted by: Brad/6'4"/200/m/31 at June 7, 2012 11:35 AM

30# db hang cleans
nearly vertical HSPU (facing wall instead of away)
11:54

F/42/127#/5'5"

Comment #277 - Posted by: Tine Neff at June 7, 2012 12:00 PM

13:30 @ 45#

Comment #278 - Posted by: SF at June 7, 2012 5:01 PM

44/m/176cm/73kg

As rx'd

13:40

22kg dumbbells

Comment #279 - Posted by: Memuc at June 8, 2012 4:36 AM

C-
35# DB
HSPU to top of head
7:02

Comment #280 - Posted by: Jeff & Charity @ CF Snohomish at June 8, 2012 10:30 AM

Jeff @ home
Ran from house to gym through gate on 65th. then 21-15-9 of:
DB Sq. Clean w/45# DB
HSPU with hands on 45# rogue bumpers with abmat in between with hands over holes. Then ran back home by same route. Also had to set up for HSPU and get DBs out.

51:27 total time.

Comment #281 - Posted by: Jeff & Charity @ CF Snohomish at June 9, 2012 2:10 PM

20kg dumbells

13:49

Comment #282 - Posted by: hugolopez at June 10, 2012 6:16 AM

20 kg dumbells

13:49

Comment #283 - Posted by: hugolopez at June 10, 2012 6:17 AM

14:09.....used 44 lb. kettle bells for cleans

Comment #284 - Posted by: Pacers at June 10, 2012 4:25 PM

Squat cleans unbroken, as rx'd:

9:18

Comment #285 - Posted by: dsm19 M / 33 / 6'0 / 210 at June 10, 2012 7:07 PM

M/5'9"/40/195

13:01
Subbed 45# db
Subbed mod. Hspu. (Feet on box)

Comment #286 - Posted by: Germ at June 11, 2012 4:57 AM

M/5'10"/36/192

as rx'd - 13:41

Comment #287 - Posted by: Casey Ray at June 11, 2012 5:35 PM

11:07
25lbs
chair pike

Comment #288 - Posted by: Eivin at June 13, 2012 4:25 AM

CFWU x 3

#40 Dbells

shallow squats, shallow HSPUs

18:48

Comment #289 - Posted by: F15E_WSO/M/49/72"/180 at June 13, 2012 1:39 PM

14:41 w/ 100lb barbell vs
19:02 as rx'd. 50lb dumbbells felt very heavy at first. hsc broken a lot. 15 min elliptical @ 13/13, 1000m row in 4:04 warm up. 6/25/05

7 yrs later, i'm 4 1/2 mins faster! 1k run wu 4:47

m/55/5'10"/173

Comment #290 - Posted by: kevin o at June 13, 2012 5:02 PM

Subbed 100lb barbell for dumbells : 12:16

Comment #291 - Posted by: Dennis M/28/6'0/195 at June 13, 2012 9:11 PM

m/38/5'9/177
Not much of a WU. Did after Wed night classes. Did front squat WOD before classes
12:56 using 55 lb dumbbells. Squat cleans not very good, but better when I could convince myself to jump & land behind initial jumping position.

Comment #292 - Posted by: jrm at June 16, 2012 6:39 PM

I attended crossfit level 1 seminar in St. Charles, Mo this weekend. Tons of useful information, the coaches were awesome and thanks Nicole for helping me through Fran!!

Comment #293 - Posted by: Brock at June 17, 2012 6:34 PM

25# dumbell squat clean x 5
40# " x 5

21-15-9
50# dsc
hpu ( toes on smith machine )

time: 16:43

m/41/5'8/240

Comment #294 - Posted by: phat boi at June 17, 2012 11:35 PM

51/m/190

Subbed #135 pp for hspu. 17:05

Comment #295 - Posted by: denob at June 18, 2012 6:54 AM

13-11-9-7-5 reps for time of:
Hang clean, 50 pound dumbbells
135 lb Standing Shoulder Press

12:00

Didn't finish the last 5 presses; couldn't even do a single. Not a great WOD for me; need to get in the gym on a more regular basis.

M/27/5'11''/200

Comment #296 - Posted by: Kent at June 18, 2012 9:15 PM

10 min using 54# kb

Comment #297 - Posted by: Eric Deem at June 25, 2012 1:00 PM

21-15-9 reps for time of:
Hang squat clean, 40 pound dumbbells
Handstand push-ups

Time 19:53 Temp 104 deg

Comment #298 - Posted by: Jeff Gebbie at June 26, 2012 7:08 PM

21-15-9 reps for time of:
Hang squat clean, 40 pound dumbbells
Handstand push-ups

Time 19:53 Temp 104 deg

Comment #299 - Posted by: Jeff Gebbie at June 26, 2012 7:10 PM

HI from Bulgaria i'm 16 years old and this I was done
21 Hang squat clean 50 killograms..
21 HandStand push ups..

15 Hang squat clean 50 killograms..
15 HandStand push ups..

10 Hang squat clean 50 killograms..
10 HandStand push ups..

For 7:08.63 :)

Comment #300 - Posted by: Borislav at June 27, 2012 3:49 AM

13:20

Comment #301 - Posted by: nsb at July 1, 2012 8:17 AM

20:27

Comment #302 - Posted by: Manchild at July 1, 2012 9:54 AM

20:00

HSPU to abmat.

Dumbbells smoked shoulders and hspu were a struggle.

Comment #303 - Posted by: Ronnieboy at July 3, 2012 4:35 PM

rx'd 17:58

Comment #304 - Posted by: EUGENE (M / 42 / 5 '11" / 180) at July 5, 2012 2:05 PM

M/15/5'9"/149

45# BB full squat cleans
pike HSPU with knees on box

8:08

Comment #305 - Posted by: Ricky at July 20, 2012 4:33 PM

16:16 as rx'd
big 5k plates made cleans a little awkward but completed ok. kipping HSPU. think my shoulders have doubled in size.

Comment #306 - Posted by: zenoperegrinus at August 24, 2012 7:19 AM

CFWUx3 (lite dips)
16:15

Comment #307 - Posted by: Doug at December 4, 2012 5:31 PM

RX
8:48

Comment #308 - Posted by: sr at June 5, 2013 8:48 AM
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