June 11, 2012

Monday 120611

For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

Post time to comments.

Compare to 110914.


Enlarge image

CrossFit Level 1 Certificate Courses: CrossFit Coconut Grove, CrossFit Champions, CrossFit Charlottesville, Motor City CrossFit, CrossFit Reykjavik, CrossFit Brisbane.
CrossFit Coach's Prep Course: University of San Diego, Ca.
CrossFit Kids Courses: CrossFit Morristown.

"CrossFit Kids Trainer Course: Patience" with Kelly Brown by Again Faster Equipment - video [wmv] [mov]

WOD Demo with CrossFit Impavidus - video [wmv] [mov] [HD mov]

2011 Games Vault: Mens Rope/Clean, Heat 5 - video [wmv] [mov]

Posted by Pukie at June 11, 2012 5:00 PM

Will be scaling this one for sure :/

Comment #1 - Posted by: Matt at June 10, 2012 5:17 PM

I was at the L1 cert in coconut grove and all I can say it was great. You may think you know what your doing with all the moves but when the trainers break it down it's like your learning a whole new move. I learned more this weekend than the whole 5 months of doing crossfit. I would love to thank the trainers for being great at what you guys do. Thanks to you guys I can spread the word of crossfit in my home Puerto Rico and do it the right way.

Comment #2 - Posted by: Angel at June 10, 2012 5:21 PM

i do these WOD's in my garage gym at home and don't have a rope hanging in my garage... any suggestions for a substitution for the rope climb?

Comment #3 - Posted by: Dane at June 10, 2012 5:27 PM

#3, do 15 towel pull ups for each ascent

Comment #4 - Posted by: Eli at June 10, 2012 5:31 PM

My understanding is the sub for 15ft rope ascents is 5 towel pull-ups or 15 pull-ups.

I'm going sub this WOD for Tommy V.

Comment #5 - Posted by: Irvin at June 10, 2012 5:34 PM

In the WOD demo video the explanation of the clean portion of the clean and jerk the bar is caught in the full front squat/squat clean, but during the actual WOD performance neither athlete caught the bar in a full front squat/squat clean. what gives?

Comment #6 - Posted by: John Vickery at June 10, 2012 5:41 PM

The CrossFit Kids Trainer course is freaking awesome. A HUGE thank you to Todd, John, Aimee and Kelly for an awesome weekend filled with incredible information.

Comment #7 - Posted by: Lisa at June 10, 2012 5:46 PM

how in the world am i supposed to do 75 towel pullups? i dont have a rope

Comment #8 - Posted by: Ryan at June 10, 2012 5:50 PM


Rope climbs are not an upper body workout for me since I use my legs to climb, not my arms- this one will have to wait for another day when I can get to a facility with a rope.

Comment #9 - Posted by: eve at June 10, 2012 5:57 PM

GO HOOS, great job to everyone at level 1 in Charlottesville, and especially the trainers. Best to luck to you at the games. Had a great time and thanks again. Boston sports teams rule.

Comment #10 - Posted by: jim at June 10, 2012 6:10 PM

Dear Kelly, Aimee, John, Todd:

AMAZING trainers and personalities with passions for bettering children's lives that rival, if not surpass, the best school teachers I've ever had/seen/worked with!

Thank you for a great kids cert. weekend. I learned so much and hope my box's kids program will be equally successful in changing kids' lives as yours are.

To the general CF community, if you have any desire to work with kids, attend a CFK cert. Especially if there aren't any CFK programs in your area. I'm sure CF has made a big impact on your lives. Imagine how much greater of an impact it would have on a child's life to be healthy and functionally fit at a young age!

Comment #11 - Posted by: Allen at June 10, 2012 6:10 PM

Outstanding training from the trainers at the L1 cert in Charlottesville!! It was an absolute pleasure to train with Austin, Joe, Courtney, Spencer, and James. I hope to see you all again someday! Thank you so much for your professionalism and your willingness to share your wealth of knowledge with all of us!

Comment #12 - Posted by: Jesse L. Michaud at June 10, 2012 6:17 PM

Just finished the L1 Cert at MotorCity Crossfit in Sterling Heights, MI and I can't begin to say what a great job all of our instructors did. Joe DeGain, Doug Chapman, Lyndsey Smith, Nicole, Rudy and Joe did an outstanding job of breaking all of the information down Barney style and keeping the learning fun and interesting.
Thank you for doing a great job. I can't believe how much I learned in such a short time.

Comment #13 - Posted by: Tom Baumann at June 10, 2012 6:21 PM

The CFL1 Cer in Coconut Grove was more than I could have ever hoped for. The facility was great, people were awesome and the coaches were incredible. After months of studying it was great to see all the lessons come to life with incredible clarity and precision. The weekend was action packed and it left me tired and humbled but most of all motivated. I can't wait to bring this energy back to my gym. I just want to thank the coaches, CrossFit Coconut Grove and CrossFitters from near and far for making this jersey boy feel right at home in Miami.

Comment #14 - Posted by: Tony Ubertaccio at June 10, 2012 6:22 PM

Just finished up with the Level 1 Training Course at CFC in Tomball, TX. Our instructors ROCKED! Pat, Chris, Eric, Nadia, Spencer & Lance made every part of the day worthwile!

Thank you for a wonderful weekend full of extremely useful information! I learned SOO much more than I thought I would.

I am super psyched to utilize all the new things you taught me, both for myself and my athletes!!

(Oh and watching you all workout was inspirational and pretty cool, too!)

Comment #15 - Posted by: Denise Pomaski at June 10, 2012 6:34 PM

I'd do 5 towel pullups for every accent

Comment #16 - Posted by: paul mcdonald at June 10, 2012 6:38 PM

CF Coconut Grove: L1 Cert-Great Coaches, very informative, just a wonderful exeperience. Thanks!

Comment #17 - Posted by: Nathalie T. at June 10, 2012 6:39 PM

Motor City Crossfit and the HQ trainers had us guzzling the kool-aid this weekend and oh how refreshing it was in the 90 degree Michigan heat. Thanks to everyone!

Comment #18 - Posted by: Russell Mock at June 10, 2012 6:46 PM

Just finished up the level 1 certification at Coconut Grove CrossFit and it was all around awesome. Great trainers, great environment, great trainers, and great information. Without a doubt these trainers brought out the fullest possible understanding for each of the moves instructed to us. I wouldn't change the experience I had at this level one corse for anything

Comment #19 - Posted by: Alex bourgeois at June 10, 2012 6:53 PM

Awesome training at Crossfit Champions led by Eric O'Connor! Thanks to everyone! The participants and staff were all great!

Comment #20 - Posted by: Fay at June 10, 2012 6:57 PM

I wanna give a special shout out and thank you to Mike G, Andy, Jenn, Jenni, Chuck and TJ the awsome trainers that came down to the Grove in Miami, This was a fun filled weekend pack full of knowlegde and tools... My tool box is so full now I cant hardly close the LID... I had a BLAST!!! thanks everybody...

Comment #21 - Posted by: Jim at June 10, 2012 7:01 PM

Thank you so MUCH to the awesome trainers in DETROIT this weekend! Doug Chapman, Rudy T, Joe D, Joe W, Lindsey Smith, and Nicole C taught me SOOOO much! I thought I knew what CF was all about and even though I have been doing it for 3 years, I didn't KNOW JACK!!! Great time, great community, awesome knowledge!!!

Comment #22 - Posted by: Matt at June 10, 2012 7:02 PM

As opposed to what Eli #4 is saying, don't do 15 towel PU for each rope climb...That's insane, too many!...It's more like 5 towel PU for each rope climb, trust me...you'll get quite a workout ut of it!...
Remember that when you're climbing a rope, you're using both arms and legs, as opposed to towel PU, where you're only using your arms.

I'll have fun doing this WOD, seen as I have a rope hanging from the tree at my house now. I am definitely going to scale the C&J though, maybe somn in the 115-165 range...

Comment #23 - Posted by: Harry at June 10, 2012 7:05 PM

A weekend I Will never forget. Learning from the best is priceless. Thanks to all the great instructors at our level 1 cert in Coconut Grove, you guys outmatched my expectations. Cheers from Ecuador hope to see you down there

Comment #24 - Posted by: Alfred z at June 10, 2012 7:07 PM

Re: rope climbs - don't forget knees to elbows yall.

Comment #25 - Posted by: Mel/39m/5'10"/175 at June 10, 2012 7:08 PM

Amazing experience in coconut grove!! Came all the way from Ecuador! Learned a lot! Thanks to all the coaches!! And thanks CrossFit!! Awsome wod by the way!

Comment #26 - Posted by: Roberto Brow at June 10, 2012 7:09 PM

Awsome weekend with great trainers and athletes at Motor City Crossfit! Thank you!

Comment #27 - Posted by: Donna at June 10, 2012 7:13 PM

I really wish my school gym would let us do clean and jerks with the bar, so I have to use dumbbells

any weight suggestions for the dumbbells?

Comment #28 - Posted by: Josh at June 10, 2012 7:14 PM

this'll be fun =)

Comment #29 - Posted by: Andrew at June 10, 2012 7:18 PM

Thanks to trainers Brett, Lilly, Doug and Danny for their hardwork and patience during the cert at Crossfit Brisbane! All the small bits of CF i've picked up came together and made sense..and made me realise how much more there is. The enthusiasm and fun vibe from the trainers capped it all off. Cheers!

Comment #30 - Posted by: Alex at June 10, 2012 7:21 PM

What do u sub for rope climb

Comment #31 - Posted by: T bob at June 10, 2012 7:24 PM

Great weekend at Coconut Grove Crossfit, learned some much useful info and I can't wait to go back to my box and show all my fellow crossfitters!

Comment #32 - Posted by: Joy C at June 10, 2012 7:27 PM

Sub for climbs... Per ascent...

5 towel PU
5 knees to elbows
5 squats w/ feet close together

I usually do the PUs and knees to elbows in one fluid motion.

Comment #33 - Posted by: Shmitty at June 10, 2012 7:29 PM

Thank you MotorCity CrossFit for hosting the CFL1 Cert this weekend. Had a great time. Learned a ton new and good info. Much thanks and respect to the top notch instructors. Joe DeGain, Doug Chapman, Rudy Tapalla,, Joe Westerlin, Lindsey Smith, and Nicole Christensen.

Comment #34 - Posted by: Ron at June 10, 2012 7:29 PM

I did my CFL1 at Coconut Grove had an awesome time my coaches were amazing!!! Thank you!!!

Comment #35 - Posted by: L. Pena at June 10, 2012 7:51 PM

Thank you for an amazing weekend at Cf Coconut Grove. All the instructors were great ! Brought CF to a whole new level for me, and i am very grateful to have had the opportunity to take this course. Looking forward to implementing what i learned in my workouts!
Hell yeah!!!!!!!!!!

Comment #36 - Posted by: Aviva Lekach at June 10, 2012 8:13 PM

Hell of a weekend at Crossfit Coconut Grove. When you first walk in you don't know what to expect but by the weekend's end, you know more than a year's worth of experience alone can do for you. It was pretty cool to meet Crossfit celebrities like Chuck Carswell, Mike G, and Andy Hendel. You think they are amazing through the internet but meeting them in person proves they are more than that. The best part is that the trainers make you feel like they care about you. Its not a job they are getting paid for. They want you to be the ambassadors of Crossfit and thats the coolest part about it. Special thanks to Chris Russell for driving that thought home. You were also pretty cool. Much respect to all!

Comment #37 - Posted by: Eduardo W. at June 10, 2012 8:50 PM

What a great learning experience this weekend in the level 1 certification at CF Coconut Grove.The coaches were amazing on all levels,from how the material and technique of movements were broken down,made it simple.Thanks for a great weekend.Nice meeting all of you.
Amy Rodriguez

Comment #38 - Posted by: Amy Rodriguez at June 10, 2012 9:08 PM

I would like to say that I was pleasantly surprised with the quality of the instructors at the Miami training this weekend. The staff showed incredible skill at detecting faults and explained everything clearly and consciously. They are passionate about what the do and it shows in how they lead the clinics and lectures. They are also just about the nicest people you will ever meet; patient, caring and kind individuals. I personally got a lot out of this weekend. I walked away with a considerable amount of new knowledge and a sharper skill set. I'm also probably in love with Jenni Orr but who could blame me?.. :) I think the weekend was worth it just to watch her smile. lol That, and a fantastic air squat lesson. One of the many group talks that exceeded my expectations. Overall the experience was enriching and enjoyable. Thanks to all the great coaches Mike, Jen, Chis, Chuck, Andy, TJ, and of course Jenni. :P

Comment #39 - Posted by: Ralph Rojas at June 10, 2012 9:13 PM

Thanks for a fantastic weekend....The Brisbane seminar crew coaches were awesome...so thanks to Brett, Danny, Doug & Lily !!!! Kate :)

Comment #40 - Posted by: Kate at June 10, 2012 9:18 PM

Getting a rope later tomorrow and tying it to a branch in my tree

Comment #41 - Posted by: Dom at June 10, 2012 9:19 PM

L1 Coconut Grove was magnificent. Big up to Mike G, Coach Andy, Jenn, Chris da Phillapino Assassin, Jenni, the one and only Chuck Carswell, and my homie TJ. Also big up to CFCG its a great box. HELL YEAH!!

Comment #42 - Posted by: James Bevill at June 10, 2012 9:21 PM

Joe DeGain is the Motor City Madman!!! Great time at Lv1 this weekend. Amazing knowledge! Thanks for a great weekend

Comment #43 - Posted by: Ryan at June 10, 2012 9:23 PM

Finished L1 Cert at CF Coconut Grove and it was an amazing experience! All the instructors were enthusiastic and great with answering questions. There was never a dull moment when taking this course. All instructors had different techniques in teaching but were all great and precise in teaching the lecture and the movements. I am grateful to have had the CF Staff that was assembled this past weekend. Can't wait to implement what I learned at my box. Thanks to all the instructors!

Comment #44 - Posted by: Kyle at June 10, 2012 9:49 PM

What a great L1 course at Motor City this weekend. The HQ team of Joe 'No Pain' DeGain, Lindsey Smith, Joe Westerlin, Rudy Tapalla, Nicole Christensen and the mad man Doug Chapman were cool as heck in the blistering Michigan heat. Thanks so much for sharing your knowledge and enthusiasm!!

Comment #45 - Posted by: John Bednarchik at June 10, 2012 10:32 PM

Look at the good looking group from Brisbane!!! Cert was awsome great bunch of people and the coaches were awsome! Thanks to Brett, Danny, Doug an Lillie. I got alot out of the weekend to take back to my box!

Comment #46 - Posted by: Matt N at June 10, 2012 11:49 PM

Id love to hear from everyone on this. top 5 list
1 Archery
2 speed (in line) Skating
3 stones (Crossfit style)
4 Muscle up - press up
5 Clean and Jerk ladder with some sort of twist.

Comment #47 - Posted by: Alan Perkes at June 11, 2012 12:06 AM

as rx'd


Comment #48 - Posted by: Michel van Grinsven at June 11, 2012 12:16 AM


Got a rope burn on my legs, blisters on my hands.
225 C&J though!


Comment #49 - Posted by: Rory at June 11, 2012 2:05 AM

19:05 All C&J's at 115#

Comment #50 - Posted by: ART M/43/5'5"/148 at June 11, 2012 2:38 AM

The CF-L1 training course in Tomball, TX was PHENOMENAL! It seemed like everyone learned alot from some high quality instructors... and super athletes. I recommend this course and particularly this group of instructors to anyone looking to get Crossfit knowledge from the ground up. Thanks Lance, Eric, Spencer, Pat, Speal and Nadia

Comment #51 - Posted by: Jason Petrillo at June 11, 2012 3:43 AM

A big shout out to MotorCity Crossfit for hosting the CF-L1 training course in MI. What an awesome experience to learn from great trainers/coaches that are from Crossfit affiliates within our nation. Joe Degain - you and your crew are truly exceptional in material presentation, teaching the foundations of crossfit and breaking down the functional movements of the exerices. It was an honor to be involved as a participant during this seminar. Thanks for helping me improve my movements and for making me a better crossfitter.

Comment #52 - Posted by: Dwayne Byks at June 11, 2012 3:54 AM

Towel pull ups: 4 per ascent

Comment #53 - Posted by: MilesForks at June 11, 2012 4:06 AM

Special thanks to Motor City CrossFit for hosting the CF-L1 training course this past weekend in Sterling Heights, MI. To the coaches, Joe, Nicole, Joe W., Lindsey, Doug and Rudy, thank you for your outstanding coaching. I couldn't have asked for anything more from you all. These coaches are truly one of CrossFit HQ's finest. Thank you for sharing your wealth of knowledge with me as well as the other attendees this past weekend. This experience was invaluable.

Comment #54 - Posted by: Al at June 11, 2012 4:16 AM

7:38 for time.
Scaled weights since this was my first WOD since i pulled my back on Thursday. still feeling sore, but doing this WOD lighter still felt really good! end weight 110lb.

Comment #55 - Posted by: melanie at June 11, 2012 4:31 AM

A big thanks to all the instructors at Motor City Crossfit Level 1 Cert class this past weekend, all of you were amazing. Can't wait to get back to the gym and use all that you taught me. Good luck to Lindsay Smith at the Games!

Comment #56 - Posted by: Cliff Roberts at June 11, 2012 4:47 AM



COULDN'T GET 225!!! Very upset about that. perhaps next time. Everything else was rx'd.

Comment #57 - Posted by: Shmitty at June 11, 2012 4:59 AM

A big thanks to Todd, Kelly John, and Amy for their hard work and dedication at the CFK seminar this weekend. It was a fantastic course!

Comment #58 - Posted by: Claudia at June 11, 2012 5:00 AM

Who did that instrumental version of Rage's song in the demo?

Comment #59 - Posted by: jogan at June 11, 2012 5:40 AM

My bad on the 15 towel PU typo, I meant 5

Comment #60 - Posted by: Eli at June 11, 2012 5:48 AM


Scaled 135-140-145-157-162

FOB Salerno

Comment #61 - Posted by: james.patrick [M/50/66"/135] at June 11, 2012 5:49 AM

7:56 (weight rxd, 13' rope - all i've got). done a few weeks ago. changing weights on one bar took some extra time.

Comment #62 - Posted by: ken c at June 11, 2012 5:55 AM

I had a blast at the L1 in Coconut Grove. Trainers and coaches were awesome I definitely learned a lot. A big THANK YOU goes out to everyone involved!

Comment #63 - Posted by: Jeff at June 11, 2012 5:58 AM

Thanks to Joe 'No Pain' DeGain, Doug Chapman, Joe Westerlin, Rudy Tapalla, Nicole Christensen and Lindsey Smith for the L1 Cert at Motor City CrossFit this weekend. Everything exceeded my expectations. What a great group of trainers and athletes to spend a weekend with!

Comment #64 - Posted by: John B at June 11, 2012 6:05 AM

19:01 scaled weight...started at 95 and went to 150... I am still working on form and that weight was pretty heavy still!

Comment #65 - Posted by: J.lynn at June 11, 2012 6:24 AM

14:45 failed on my last jerk, weight sub:
145 - 5
165 - 4
175 - 3
185 - 2
195 - 1 (f), back to 175

Comment #66 - Posted by: SB at June 11, 2012 6:24 AM

Thank you for the inspiration to be better and spread the knowledge I now possess. Jenni, Jen, Mike, Chuck, Chris and Andy, thank you all for making it an awesome experience. You guys were phenomenal.
-Crossfit Coconut Grove (CFCG), Miami, FL

Comment #67 - Posted by: Ralph E. at June 11, 2012 6:24 AM

The CF Level 1 Cert in Charlottesville, VA was a truly amazing experience! Getting the chance to be taught by such high caliber athletes like Austin, Joe, Spencer, James, and Courtney was a once in a lifetime opportunity. The way that they broke down each component of CF from the movements, to the programming, to nutrition, to why we do what we do; allowed me to understand CF on a whole new level. Thank you all for everything!

Comment #68 - Posted by: Meagan at June 11, 2012 6:41 AM

32/6'0/185 LA Boxing Glendale
Good morning, I chose Cindy, from yesterday, and I did a solid 19 rounds. Could have pushed harder, I still had lots of energy left. Sorry I didn't give it my all, I guess I just paced my self to slow. I will do better tomorrow. See ya!

Comment #69 - Posted by: derekh at June 11, 2012 6:47 AM

Amazing weekend at the CF Kids cert and exceptional learning experience. BIG FUN and BIG THANKS to the awesome instructors that give so much time to helping others. Cheers to everyone out there trying to make a difference.

Comment #70 - Posted by: Melissa at June 11, 2012 6:53 AM

Poor preformance today. Really thought I could do better. I didn't think my C&J would be so weak but I only started CF @ home 1 month ago. I was doing one of those other CD at home exercises for 4 months before. Heard about Crossfit, found this website and fell in love with it after the first WOD.
Alternating the towel to the other hand every set on towel pull ups with knees to elbows 5-4-3-2-2.
C&J =110,120,130,120,130. (Tried to finish strong)

Comment #71 - Posted by: Jinsin311 at June 11, 2012 6:54 AM

Oh yeah almost forgot - 25:00

Comment #72 - Posted by: Jinsin311 at June 11, 2012 6:56 AM

Rope pull-ups, sets of 5
Cleans, 135 lbs

Comment #73 - Posted by: Storm at June 11, 2012 7:00 AM

Had a great time this weekend at the L1 Cert at MotorCity Crossfit in the 90 degree heat. Thank you Joe, Doug, Lindsey, Nicole, Rudy and Joe for doing a great job of breaking down the information in the lectures as well as the movement clinics; it shows that you guys are truly passionate about teaching and have a tremendous amount of knowledge to share .

Comment #74 - Posted by: Mark Mondary at June 11, 2012 7:01 AM

Awesome L1 at Motor City CrossFit huge thanks to the incredible trainers (and people) Flow Joe, Just Joe, Lindsey, Rudy, Doug and Nicole. I definitely learned some great tips that I will use for years to come.

Comment #75 - Posted by: Brian G at June 11, 2012 7:02 AM

Amazing weekend thanks to all of you!

Jenni, Mike GGGGG, Chris Pinay Assasin!, Chuck, Coach Andy, Jenn, and TJ, you guys were awesome - from the meet and greet to the see ya later!

Can we get a HELL YEAH???

Comment #76 - Posted by: Najeeb at June 11, 2012 7:04 AM

Just finished the L1 Cert at MotorCity this weekend and I wanted to say Thanks to the great instructors we had there. There was not one dull moment in the two days of the seminar and I can't believe how much information I walked away with.

Comment #77 - Posted by: Pmiller at June 11, 2012 7:17 AM

Just finished the CFL1 course at Motor City CF in Sterling Heights, MI. It was by far the BEST training I have had in fitness. Not only did the instructors (Joe DeGain, Doug Chapman, Rudy Tapalla, Joe Westerlin, Lindsey Smith, and Nicole Christensen) make the weekend amazing, but fun and knowledgeable. I would recommend taking this course to anyone interested in CrossFit. Thanks so much.
Do Work Lindsey and Good Luck!

Comment #78 - Posted by: Sandy at June 11, 2012 7:17 AM

BIG THANKS to Mike G and his team for putting on a great Level 1 Cert at Crossfit Coconut Grove this past weekend!

Comment #79 - Posted by: Nicole at June 11, 2012 7:18 AM

On the 2011 Games Vault: Mens Rope/Clean video, I'm trying to understand why the judge "no rep'd" Rich on that last rope climb...??

Comment #80 - Posted by: Paul at June 11, 2012 7:29 AM

Worda cannot begin to describe the feelings I have about my experience at the Motorcity L1 cert but I sure will try: impressed by the instructors who garnered an immense amount of respect and admiration from everyone in attendance; enveloped by the passion and in awe of the expertise I was surrounded by (both trainers and fellow attendees); honored to be a part of this community; ecstatic to apply what I learned to my own practice and to help improve the experience of others and CHANGE LIVES!!! Unbelievable opportunity that I will cherish and draw on for years to come! Thank you thank you thank you to Motorcity Crossfit, Joe, Doug, Nicole, Rudy, Joe and Lindsey. May I someday be half the coach each of you are!!

Comment #81 - Posted by: Sarah Shimek at June 11, 2012 7:38 AM

This past weekend at the Level 1 cert at Crossfit Coconut Grove was definitely worth every second and penny. The energy was exhilarating, the coaching was detailed and information was more than logical and eye opening. Thank you to the trainers who put the course on and I hope everyone who attended the course uses this knowledge to continue benefiting themselves and those around them.

Comment #82 - Posted by: Andrea Cockerham at June 11, 2012 7:43 AM

Joe DeGain, Doug Chapman, Rudy Tapalla,, Joe Westerlin, Lindsey Smith, and Nicole Christensen.

L1 Cert at Motor City Crossfit was a High level firtst class experience from the expert trainers listed above to the staff at motor city all were extremly professional and knowledgeable. You need this course whether your coaching or training the investment into the knowledge recieved was greatly exceeded my expectation....side not Lindsey Smith PR a Snatch at lunch and look like she had more in the tank ..watch out for her at the games! you go girl were praying for your strength, energy, and focus.

Comment #83 - Posted by: Randy Forbes at June 11, 2012 7:49 AM


For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

Time: 14:26

Comment #84 - Posted by: Drewpy at June 11, 2012 7:50 AM

HUGE thanks to Kelly, Aimee, John, and Todd for an awesome CF Kids cert this weekend in Morristown. Your passion and energy were contagious!!! The course was not only super fun, but also very informative. I highly recommend this course, and am pumped to implement CFK with my kiddos :)

Comment #85 - Posted by: Melissa Lewin at June 11, 2012 7:50 AM

The Level I seminar in CHARLOTTESVILLE, VA was more than I expected. The instructors cover a vast amount of information through easy and clear instuctional methods. Going from lecture into application was very rewarding. I have been around some great CrossFit coaches for over a year and was still able to learn tons of techniques once the trainers broke down every movement. The cues they use will easily translate into my own training and coaching. Not only are these individuals great athletes and competitors, they are incredible teachers and coaches. Thank you Joe, Spencer, James, Austin, and Courtney! Highly recommended for anyone in the CrossFit community even if you have been around for years and think you know "the basics".

Comment #86 - Posted by: Shawn R. at June 11, 2012 8:01 AM

5 minutes faster than last time! Only have two bars so had to change weights. Scaled clean n jerks 145-165-185-195-205(PR). Getting closer to 225. Last time for this wod only went up to 185. Getting stronger!!!! Watching Speal at 150# clean and jerk 225 is inspiring.

Comment #87 - Posted by: Kurt M/38/185 at June 11, 2012 8:05 AM

Thank you, THANK YOU so much for an amazing experience and weekend for the Level 1 Cert at Motor City CrossFit (go Detroit!!)! Joe DeGain, Doug Chapman, Rudy Tapalla,, Joe Westerlin, Lindsey Smith, and Nicole Christensen are outstanding coaches that taught me more than I could have ever expected! Whatever the process is that CrossFit uses to find excellent coaches to lead these courses, don't change a thin. It was so wonderful getting to meet such outstanding athletes, and being reminded of what CrossFit is about and why we do what we do :) Best of luck to everyone that participated this past weekend, and good luck to Lindsey Smith in Cali next month!!

Comment #88 - Posted by: Melissa Boguslawski at June 11, 2012 8:09 AM

The Level 1 Cert at CrossFit Coconut Grove this past weekend was phenomenal! I went into it expecting to learn more but it definitely exceeded my expectations. Not only did I learn more but my passion for Crossfit and for teaching and helping others has grown to a whole other level! HUGE thanks to Mike G, Chuck, Chris, Coach Andy, Jenni, Jenn and TJ. Every part of what you all did this weekend was perfect. I admire all of you for your knowledge, passion, energy, how well you teach, how well you run large groups, the way you work as a team and how much you care. All things that I strive for as a coach. Way to set the bar. Great weekend!!!!

Comment #89 - Posted by: Mel E. at June 11, 2012 8:31 AM

The L1 certification course this past weekend was one of the greatest experiences in my life! It was very informative and fun at the same time. Mike, Chuck, Andy, Chris, Jenni, Jen are truly proffesionals at their craft. They explained every movement in an easy way. Thank you all for doing what you do.

Comment #90 - Posted by: Nessler Pirela at June 11, 2012 8:32 AM

CrossFit L1 seminar at CrossFit Champions was FANTASTIC!!! Instructors, Eric, Spencer, Speal, Pat, Nadia, and Lance, ROCKED it and really made the difference between what would have been a good seminar and instead what turned out to be an excellent seminar!!! With time (and plenty of practice), I look forward to bringing CrossFit to my little part of the world. I am extremely fired up!!! Thank you SO MUCH!!!

Comment #91 - Posted by: Kirstine Campbell at June 11, 2012 8:50 AM

Can't thank Kelly, John, Todd, Amiee & Keegan enough for all the support during the CF Kids certification. Thanks for accommodating and rescheduling me (due to my situation ;). It was a blast learning from all of you. If anyone is on the fence about taking the CF Kid cert, DO IT! Seriously you will learn so much about yourself and how to become a better coach/trainer. This cert is so much MORE then learning "kid friendly" terms to help coach.
Thanks again guys....you rock!

Comment #92 - Posted by: Kerry A.K.A "Momma" at June 11, 2012 8:56 AM

Big thanks to Kelly, John, Todd, Amiee & Keggan

Comment #93 - Posted by: Kerry A.K.A "Momma" at June 11, 2012 9:01 AM

CF Kids Cert: so amazing it needs two posts!! ! tried commenting earlier didn't see it so wanted to make sure you got the message. CF kids Cert was a great experience all the trainers bring a wealth of knowledge and support that will make you a better person and coach. If you are on the fence about taking the cert. I would say DO IT! You can't go wrong with this group coaches leading the way!! Thanks Kelly, John, Todd, Amiee & Keegan for sharing your knowledge on how to change the world one kiddo at a time :))

Comment #94 - Posted by: Kerry A.K.A "Momma" at June 11, 2012 9:14 AM

What an amazing weekend! Joe and his crew were the best!! CrossFit constantly allows you to meet others that will inspire you to improve your life and the life of others. All of you definitely motivated me. Joe, Doug, Nicole, Lindsey, Rudy and Joe Thanks again for sacrificing your weekend to share your knowledge with us!

Comment #95 - Posted by: Mo at June 11, 2012 9:16 AM

Thank you to all the level 1 participant at CF Coconut Grove! I had an awesome time with you all. I wish you all the best. Sorry I couldn't stick around long after the seminar.


Mike G

Comment #96 - Posted by: Mike_G at June 11, 2012 9:19 AM


25 towel pullups
5 55# C/J
20 towel pullups
4 65# C/J
15 towel pullups
3 75# C/J
10 towel pullups
2 85# C/J
5 towel pullups
1 95# C/J

Rotator cuff injury so worked on form more than strength with clean/jerk.


Comment #97 - Posted by: ian c r at June 11, 2012 9:22 AM

11:40 (75/60/45/30/15 Towel Pull-ups and 135/145/155/165/175lbs Clean and jerk)

Comment #98 - Posted by: gb 44/m/71"/185# at June 11, 2012 9:37 AM

I just started crossfit about 2 weeks ago, and have been doing the WOD to the full extent that I'm able, and then some...This one totally kicked my butt. Thanks for a great workout!

Comment #99 - Posted by: ac at June 11, 2012 9:43 AM

Had a great time with the WOD demo. Big thanks to Ryan for coming out and shooting vid!

Comment #100 - Posted by: Conan at June 11, 2012 9:53 AM

i saw towel pull up sub above; what are some other scaling ideas if you don't have access to a rope?

did Cindy yesterday at 7 rounds and scaled to reverse row's on one side of a dips bar

a bit frustrated about my laziness over the last few months because i was at about 12 strict pull ups and now i can't even do one!

but I am resolved to be more consistent with myself. and realize that frustration is the worst thing. because frustration is not encouraging myself or pushing myself to keep going!

so frustration is not welcome in my mind anymore.

rock it yall.

Comment #101 - Posted by: college at June 11, 2012 9:56 AM


Rx'd the weight (women's weight at the games ... 115-125-135-145-155)
13' rope as that's what we got.


Happy with this as it's the fastest and heaviest I've done this workout.

Paul at comment #80, Rich was no-repped because he came off the rope too soon. The competitors had to get below a mark on the rope before they were allowed to jump off (stopped people from taking the fast way down (drop) from 15' up.

Comment #102 - Posted by: JuliePlatt at June 11, 2012 9:58 AM

22:27 RX
New clean and jerk PR 225 :)

Comment #103 - Posted by: Brendan Moore at June 11, 2012 10:12 AM

I attended the L1 Cert this weekend hosted at Motor City CrossFit and I cant say enough how amazing of an experience it was! Every one of the coaches showed so much passion and interest in communicating with everyone! A weekend full of information and inspiration that I wish did not have to end!

Comment #104 - Posted by: Chad Strobel at June 11, 2012 10:13 AM


25 towel PU
135# C&J x 5
20 towel PU
145# C&J x 4
15 towel PU
155# C&J x 3
10 towel PU
165# C&J x 2
5 towel PU
176# C&J x1


swithed hands every 5 PU

Comment #105 - Posted by: Trueson at June 11, 2012 10:22 AM

23:28 rx'd.

Comment #106 - Posted by: Jeff A. at June 11, 2012 10:23 AM

L1 cert this past weekend at Motor City Crossfit was 100% Pure Awesome Sauce! Special thanks to all the coaches: Joe, Nicole, Rudy, Lindsey, Doug, and Joe W. The coaching and overall experience far exceeded my expectations.

Comment #107 - Posted by: David D at June 11, 2012 10:32 AM

The CF Level 1 Cert at Motor City Crossfit this weekend was an incredible experience. The instructors were top notch Crossfitters with tremendous knowledge. Many thanks and much respect to Lindsey Smith, Nicole Christensen, Joe DeGain, Rudy Tapalla, Joe Westerlin, and Doug Chapman. You made the class highly informative and truly enjoyable. Motor City Crossfit is a great facility and thanks to them for hosting the event.

Comment #108 - Posted by: Tim T at June 11, 2012 10:42 AM

Day 42

CFWU x 2
Burgener WU x 1

Scaled as follows:
Subbed Alternating 1-arm Pull-Ups (band assisted) for rope climbs; 15 reps per ascent (no rope).
Scaled weight to: 115, 125, 135, 145, 155
Time: 24:44

The pull-ups probably take longer than the rope climb and obviously there's no leg action involved. Changed my own weight of the C&J.

Comment #109 - Posted by: fargingbastige at June 11, 2012 11:06 AM

I'm down with GPP! What a great weekend for an L1 Cert in 95 degree MI heat! I'm proud and lucky to say it was my home gym of Motor City Crossfit in Sterling Heights MI where I had the chance to learn from the BEST! Thank you Joe DeGain, Doug Chapman, Rudy Tapalla, Nicole Christenson, Lindsey Smith,and Joe Westerlin!! Each instructor had something to help make me a better crossfitter. A lot of information delivered in two days...but the time management is amazing! CVHIFM-IWCABTMD!!!

Comment #110 - Posted by: Joanna Palazzolo at June 11, 2012 11:16 AM

Made up "Michael"
hot, humid, slow
Laura f/49/5'7/145

Comment #111 - Posted by: power-girl at June 11, 2012 11:38 AM

Awesome time at the L1 Trainer course this weekend at CrossFit Champions in Tomball, TX. Couldn't have asked for a better group of instructors!! I wish I would have completed the course sooner. Thanks again to Eric, Lance, Nadia, Chris, Pat and Spencer!

Comment #112 - Posted by: Marianne L. at June 11, 2012 11:43 AM

Just had the CFL1 certification this past weekend at Coconut Grove Crossfit. I can honestly say it was one of my favorite experiences in my life. Mike, Chuck, Chris, Andy, T.J., Jen and Jenni are the best. They really know how to take their time and teach us the proper way of doing things. Thank you guys for doing what you do. Amazing weekend.

Comment #113 - Posted by: Nessler at June 11, 2012 11:44 AM

We did 'Fran' at my affiliate today. My time was 9:40 using the women's rx. I know that's slow and probably misses the point of Fran, but I wanted to try it rx-ed and see how I did.

I'm trying to decide whether to use less weight or modify the pullups next time I do it, then work back up to rx-ed. I've only been Crossfitting a few months, so hopefully I'll get stronger pretty quickly.

Comment #114 - Posted by: heyref at June 11, 2012 11:54 AM

20:13 scaled and modified
5 towel pullups with knee to elbows per ascent

It was the clean portion of C&J that caused failure and scaled weight. I have to work on technique.

Comment #115 - Posted by: Mike at June 11, 2012 12:14 PM

Amazing weekend at Motor City Crossfit! Big thanks to our trainers who made the experience exceptionally fantastic!

Side note to comment #104...once you RX the workout never scale it back just to get a better time...you'll get faster as you get stronger. Unless you're injured or you're technique is way off because of fatigue from doing the workout as prescribed then leave the weight on the bar and just move faster next time! :)

Comment #116 - Posted by: Miranda V at June 11, 2012 12:19 PM

Hey everyone, just starting into Crossfit. I've worked out a lot but never done crossfit, so figured I would give some WOD's a try. My question is, does it matter that you follow the WOD's in order as they are posted on the site? That is, are they posted in accordance with what major muscle groups were worked the previous days? I am asking because I did a random workout with cleans yesterday and I am hesitant to do this workout due to the clean and jerk portion. Would it be better for me to go into the archives and find a workout that appeals more to me today and just go from there this week?

Comment #117 - Posted by: Alex at June 11, 2012 12:22 PM

#80, I think he did not finish the descent "under control" (ie, he jumped off the rope too soon) or something like that. It actually looked pretty similar to the others he did if you ask me, so who knows.

Comment #118 - Posted by: Jeesh at June 11, 2012 12:34 PM

I would like to thank Mike G, Andy, Jenn, Jenni, Chuck and TJ the great trainers that came down to CFCG in Miami. These ladies and gents did everything possible to have it all make sense to us! All of them did a great job.

Comment #119 - Posted by: Juan R at June 11, 2012 12:49 PM

What an amazing experience at the L1 Cert at Motor City Crossfit this weekend. It was an honor to host, and to be able to listen in on the wealth of knowledge these trainers so enthusiastically share. Thanks to Joe DeGain, Doug Chapman, Lindsey Smith, Joe Westerlin, Rudy Tapalla, and Nicole Christensen for making it such a memorable weekend for all involved.

Comment #120 - Posted by: Yvette at June 11, 2012 1:01 PM

#80 - If you notice there is a little ring of tape on the ropes about 6' off the ground. The athlete's decent must be under control until the feet come even with that rope line. Also, does anyone know what the time cap was for this WOD at the Games?

Comment #121 - Posted by: Blake Burleson at June 11, 2012 1:12 PM


For rope climb subbed:
5 x towel pull-ups
5 x towel K2E
5 x close feet squats

For clean and jerks:


Comment #122 - Posted by: savetheh at June 11, 2012 1:14 PM

As rx'd

Comment #123 - Posted by: justaman - liberty, sc at June 11, 2012 1:17 PM


Comment #124 - Posted by: JOHN RUSH at June 11, 2012 1:37 PM

2012-06-11: 11:33. PC&PJ's (140,160,183,205,205) - 8' L-Climbs. Failed lifts rnd 4.
2011-09-14: 15:23. PC&PJ's (140,160,183,205,205) - 8' L-Climbs. F 2nd lift rnd 4.
2011-07-30: 16:58. PC&PJ's (135,150,167,189,205) - 8' L-Climbs.

Comment #125 - Posted by: gs at June 11, 2012 2:03 PM

Were's "Killing The Fat Man"? What the heck?

Comment #126 - Posted by: Chuck E at June 11, 2012 2:06 PM

11:40 as rx'd

Comment #127 - Posted by: cls 28m/5'9"/180# at June 11, 2012 2:48 PM

Epic fail. I couldn't get the transfer from clean to shoulder at 205. Press no issue, clean no issue. I will need to work harder on that exercise.

M/31/5'8"/212 20 mins

Comment #128 - Posted by: Tony at June 11, 2012 2:52 PM

I did 5 towel pull ups for ever ascent.

Still could not complete. This was a fail but awesome training until the end. I'm sure I'll be able to do more next time.

Comment #129 - Posted by: Shane Lynch at June 11, 2012 3:26 PM

Absolutely amazing experience at CrossFit Level 1 Certification at Coconut Grove. Mike, Chuck, Jenni, Andy, Chris, Jenn, and T.J. were all on their A-Games the entire weekend. I left empowered and ready to apply all that i learned.

Comment #130 - Posted by: Ulrick Alfred at June 11, 2012 3:35 PM

Any recommendations on alternate events for both rope and clean and jerk? I have no access to barbell or ropes. I do, however have dumbells and machines...


Comment #131 - Posted by: Chris1130 at June 11, 2012 3:41 PM

used 135 lbs for c+j all the way thru

Comment #132 - Posted by: Kyle A. at June 11, 2012 4:03 PM

120611 modified(no rope, limited weights)Instead I did towel pullups.

25 towel pullups, 15 135 lb clean to jerks
20 towel pullups, 12 135 lb clean to jerks
15 towel pullups, 10 135 lb clean to jerks
10 towel pullups, 8 135 lb clean to jerks
5 towel pullups, 5 135 lb clean to jerks

Comment #133 - Posted by: Jeremy at June 11, 2012 4:04 PM

120611 modified(no rope, limited weights)Instead I did towel pullups.

25 towel pullups, 15 135 lb clean to jerks
20 towel pullups, 12 135 lb clean to jerks
15 towel pullups, 10 135 lb clean to jerks
10 towel pullups, 8 135 lb clean to jerks
5 towel pullups, 5 135 lb clean to jerks

Comment #134 - Posted by: Jeremy at June 11, 2012 4:05 PM

Amazing weekend at Crossfit Champions Level 1 Course this weekend. Chris, Eric, Lance, Nadia, Pat, and Spencer were fantastic instructors, inspiring athletes, and just plain fun to hang out with. I learned so much, and I wish I would have had this course 2.5 years ago when I started crossfit. Even if you don't want to be a trainer I highly recommend the course!

Comment #135 - Posted by: Lauren Reeder at June 11, 2012 4:07 PM


I would use dumbbells for the clean and jerk. video of a dumbbell clean and jerk is here. http://www.youtube.com/watch?v=xCh_xFOdeZU

If they don't go very high then do high pulls followed by push press.

For the rope climbs use towel pullups. I used 5 per assist. Since you have machines and if pullups are too much then use the towel on the lat pull down bar and do those.

Comment #136 - Posted by: Sir Bearington at June 11, 2012 4:12 PM

We need a forum just to comment on the certs. Hard to sift through to look at everyone's #'s.

Comment #137 - Posted by: Sully in Gainesville, Ga at June 11, 2012 4:48 PM

8:36 rx'd

Comment #138 - Posted by: cody lytle at June 11, 2012 5:07 PM

As rxd
Pr is 8.11

Comment #139 - Posted by: Jonblaze at June 11, 2012 5:12 PM

10:05 RX'd Had to change own weights. I couldnt complete this workout last summer!

Comment #140 - Posted by: BH2 at June 11, 2012 5:12 PM

Day 2 of CF
loving it!
completed today's workout. I don't have a bar so I had to use 2 25lb dumbbells. It's all I got.
ran 2 miles too :)

Comment #141 - Posted by: Hope at June 11, 2012 5:51 PM

3 rnds of:
25 kbs 32kg
25 Burpees

6:42 unbroken

short rest then WOD:


*only have a 10' rope so did 6,5,4,2,1 from the ground.

Comment #142 - Posted by: brian p m/34/5'8-1/2"/170 at June 11, 2012 6:15 PM

Did the C and J but had to sub out the rope climbs fot pull ups 4:1. On the set of 225 the weight popped right out of my hands i was swearing so, much. Also haf to wait for pull ups since I use a regular gym. The clock said 24:00. I usually shave off time for waiting.


Comment #143 - Posted by: Reginald at June 11, 2012 6:20 PM

75 pull-ups
145 x 5 C & J
60 pull ups
165 x 4 C & J
45 pull ups
185 x 3 C & J
30 pull ups
205 x 2 C & J
15 pull ups
225 x 1 C & J

24:20 tried the towel pull ups but it was taking too long so i switched to kipping about 40 pull ups into my first set.

Comment #144 - Posted by: Kris at June 11, 2012 6:24 PM

Awesome certification this weekend! Absolutely loved the seminar staff!!!

Comment #145 - Posted by: Melanie at June 11, 2012 6:32 PM


9:30 115-125-135-145-155 with towel pull-ups

Comment #146 - Posted by: Tyler at June 11, 2012 6:49 PM


Birthday WOD today:

42 reps of each:

OHS, 42#
GHD sit-ups
Power cleans, 85#
KBS, 1 pood


Comment #147 - Posted by: mom to five at June 11, 2012 7:08 PM



50 lb towel lat pull down
5 - 89
4 - 99
3 - 109
2 - 119
1 - 129

Comment #148 - Posted by: dawgsrus at June 11, 2012 7:18 PM

Amazing experience at the level 1 cert at Motor City Crossfit this past weeken. Joe, Joe, Doug, Rudy, Lindsay, and Nicole were amazing. I think I learned more in one weekend than I have in the past 3 years doing Crossfit. Mad respect for the knowledge this staff has.

Comment #149 - Posted by: Joey franchise at June 11, 2012 7:47 PM

The Level 1 Seminar at CrossFit Champions in Houston was AWESOME! I did not know what to expect, but, the Seminar Staff was friendly, knowledgeable, funny, entertaining, and JACKED! Thank you to SPEALLER (that.just.happened.), BARBER (my favorite!), Eric (great Seminar manager!), Spencer (funniest and our neighbor in Dallas), and Nadia (beauty!)! Hello to all of the other coaches getting certified; Great weekend! Thank you Matt and Pam Munson for allowing us to use all of your million pieces of equipment and occupy your fantastic Box all weekend! Great to meet you! God Bless!

Comment #150 - Posted by: aimee Hamsher at June 11, 2012 8:04 PM

At the CrossFit Seminar at CrossFit Champions! Lance was Super knowledgeable and helpful in coaching the kipping pull ups! Thank you Lance!

Comment #151 - Posted by: Aimee Hamsher at June 11, 2012 8:07 PM


scaled C&J to 65-65(forgot to add)-85-105-125


Comment #152 - Posted by: Joey at June 11, 2012 8:15 PM

Puke fest awaits!

Comment #153 - Posted by: Benji at June 11, 2012 8:31 PM

Puke fest awaits! I'm pretty stoked for this one.

Comment #154 - Posted by: Benji at June 11, 2012 8:32 PM

Over two months since TKA
No WOD injured lower left rib, Doctor said possible strain, 2 weeks recovery
Physical therapy and strength training

Comment #155 - Posted by: Peter at June 11, 2012 8:38 PM

@117. I know this is late. Chose a WOD like Fran. Since you already did the cleans the thruster part of it will include the jerk. Plus the pull up will somewhat resemble the rope climb. Plus it will give you a baseline of how your fitness is and if you improve it over time. Best of luck and glad you started Crossfit.


Used the cable pull downs(150 lbs selected) with the rope attachment to simulate the rope climb. Scaled C&J weight. 65-85-105-115-125. I need to practice this movement cause I know I can lift more weight.

Comment #156 - Posted by: Chevytahoe77 at June 11, 2012 8:38 PM

The Level 1 Cert at CrossFit Charlottesville was one of the best things I have ever done for myself! The lectures and instruction I received were phenomenal and took my understanding of CrossFit to a whole new level. If you are on the fence, I cannot encourage you enough to sign up now- you will leave the certification course a better person!

Comment #157 - Posted by: George Davis at June 11, 2012 9:05 PM

Awesome cert at motor city CrossFit this weekend!!!! This weekend seriously changed my life! Joe DeGain, Doug Chapman, Rudy Tapalla, Joe Westerlin, Lindsey Smith, and Nicole Christensen, you are all phenomenal coaches!! I brought the noise back to my box Monday, I want to do my L1 every weekend!!!!

Comment #158 - Posted by: Ashley at June 11, 2012 9:08 PM



Comment #159 - Posted by: ChadB at June 11, 2012 9:16 PM

@ Angel 2 - I did my Cert 1 in April after 2 years of PTing and muddling along on my own. Came away feeling like I finally knew how to do a proper squat! And the build up to proper front / OH squat technique, let alone presses and lifts... WAS FANTASTIC! Good on you angel. Go strong!!
The WOD... no ropes here, did jumping pullup's intstead @ 4:1, and had to scale the C & J's... But I did 'em, and a new PR at 70kg's

Comment #160 - Posted by: Arnold le Grand at June 11, 2012 10:05 PM

Level I course in Tomball, TX with Eric and his crew was simply AMAZING! Very thankful to have been with this group of instructors and participants! I'm sure the other courses were outstanding, but no way anyone could top the instruction I got this weekend! THANK YOU ALL!

Comment #161 - Posted by: Rich Hamsher at June 11, 2012 10:47 PM

seesaw towel pullups 75
90# c&j 5
seesaw towel pullups 60
90# c&j 4
seesaw towel pullups 45
90# c&j 3
seesaw towel pullups 30
90# c&j 2
seesaw towel pullups 15
90# c&j 1


Comment #162 - Posted by: Saganamooo at June 11, 2012 11:11 PM


scaled weight to:

5 x 50kg
4 x 60kg
3 x 70kg
2 x 80kg
1 x 90kg

13:45 - took me 4 attempts to get the final C&J up. Forearms were blown.

Comment #163 - Posted by: Roly at June 12, 2012 1:40 AM


sub'd 25-20-15-10-5 strap pull ups for rope climb; 135# c&j throughout


Comment #164 - Posted by: Jeff H at June 12, 2012 3:27 AM


Subbed 5 towel pull-ups + 5 squats for each rope climb
Scaled C&J weights to 60kg-62.5-65-67.5-70

Comment #165 - Posted by: Brett (M/23/188cm/77kg) at June 12, 2012 3:47 AM

that was a great time...the learning was smooth and went fast. So many things i learned from the great coaches. great information, fun with all the coaches...

Comment #166 - Posted by: steve slama at June 12, 2012 4:08 AM

I love this WOD. Each time it comes up I go a little heavier and a little faster. Maybe I'll do it as rx'ed someday.
Scaled weight: 5 C&J @ 135#, 4 C&J @ 155#, 3 C&J @ 165#, 2 C&J @ 185#, 1 C&J @ 185#.


Comment #167 - Posted by: Daniel Murdock m/40/74"/205# CF start-date 2/10/11 at June 12, 2012 5:24 AM

I love this WOD. Each time it comes up I go a little heavier and a little faster. Maybe I'll do it as rx'ed someday.
Scaled weight: 5 C&J @ 135#, 4 C&J @ 155#, 3 C&J @ 165#, 2 C&J @ 185#, 1 C&J @ 185#.


Comment #168 - Posted by: Daniel Murdock m/40/74"/205# CF start-date 2/10/11 at June 12, 2012 5:25 AM

Matt 17:20 rx'd
Brock 21:04 (maxed at 205)
Sebatian 24:25 (failed at 185, maxed at 175)
O lifts still a weak point for me, working on technique

Comment #169 - Posted by: sebastian m/43/180/6'2" at June 12, 2012 5:28 AM

28:37 (230 last set on C&J easy). Rope climbs were more difficult than i thought, that's what killed my time. Need to bump C&J weights up, football background helped there.

Comment #170 - Posted by: Jacob m/26/236/6'2" at June 12, 2012 5:39 AM

What a great weekend at Crossfit Champions in Tomball, Tx. The staff was incredibly knowledgable and helpful. So glad to get the breakout sessions that went step by step!! Learned so much! Thanks!!

Comment #171 - Posted by: Amy Pickron at June 12, 2012 5:56 AM

PU sub'd for rope: 25/20/15/10/5
C&J: 115/125/135/145/155(fail)


Comment #172 - Posted by: Baron/m/28/180/6'2" at June 12, 2012 7:00 AM

M/ 38/ 134 lbs/ 5'-6"

16:15 - I also was not really pushing hard for time.. I wanted to do perform really nice movements with the C&J and I did not have a ton of time to warm up.. and I wanted to be super safe.. since I'm still nursing a pulled muscle in my lower back and my ankle... For me, I was pulling way too much with my arms on the rope climbs.. I was not using my legs enough... my forearms and biceps were pretty tired, but the C&J felt good.. also the bar I was using did not spin at all.. kind of messed me up a little on the C&J, but it was not too heavy so no big deal.
I actually did some split jerks and then after getting more reps and more comfortable I started using the push jerk... all power cleans.. NO Wrist wraps... I want to build up my wrist strength.

I misread this WOD.. and I was SUPER SHORT on time... I did:
5 C&J with 145 lbs + 5 rope climbs - next time start with 135 lbs
4 C&J with 145 lbs + 4 rope climbs - next time use 145 lbs
3 C&J with 145 lbs + 3 rope climbs - next time use 155 lbs
2 C&J with 145 lbs + 2 rope climbs - next time use 165 lbs
1 C&J with 145 lbs + 1 rope climbs - next time use 175 lbs

Comment #173 - Posted by: anton at June 12, 2012 7:04 AM

10 pullups
95lb c&j x 5
10 pullups
115lb c&j x 4
10 pullups
135lb c&j x 3
10 pullups
145lb c&j x 2
10 pullups
155lb c&j x 1


Walked through this. Not very organized at the start. Probably could have cut off a couple of minutes with a little hustle.

Comment #174 - Posted by: D. Peterson at June 12, 2012 7:35 AM


25 towel pu + 25 kte
20 towel pu + 20 kte
15 towel pu + 15 kte
10 towel pu + 10 kte
5 towel pu + 5 kte

c&j's: 115, 125, 135, 145, 155

time: 20:02

Comment #175 - Posted by: oscar a at June 12, 2012 8:23 AM

I was a CrossFit Champion this past weekend. I had a blast!!!

Comment #176 - Posted by: Everette Cormier at June 12, 2012 8:43 AM

If it takes you 15 pulls to climb a 15' rope somethings wrong

This is how I sub rope climbs in my garage...
5 rope pull-ups per assent

Comment #177 - Posted by: Peter at June 12, 2012 9:36 AM

The goal was just to complete the WOD but I did it in 23.45 :-) thanks for the challenge was looking forward for this WOD all day in school :D

Comment #178 - Posted by: Lars Puggaard at June 12, 2012 10:04 AM


Subbed Rope climb for Rope Pullups;1 ascent=15 p/u
Weight scaled at 95/115/135/155/175

1 rd completed 75 P/U and 95 LBS
2 rd completed 60 P/U and 115 LBS
3 rd failed 20 P/U and 135 LBS
4 and 5 rds failed 0 P/u and 0 LBS

OMG my hands are killing me; no grip left!

Comment #179 - Posted by: Rcascell at June 12, 2012 10:18 AM


Subbed Rope climb for Rope Pullups;1 ascent=15 p/u
Weight scaled at 95/115/135/155/175

1 rd completed 75 P/U and 95 LBS
2 rd completed 60 P/U and 115 LBS
3 rd failed 20 P/U and 135 LBS
4 and 5 rds failed 0 P/u and 0 LBS

OMG my hands are killing me; no grip left!

Comment #180 - Posted by: Rcascell at June 12, 2012 10:23 AM

Joe DeGain and the crew. Motor City. Doesn't get any better. Hope to be able to stay true to the heritage and build the community. LET'S STEP IT UP DETROIT!

Comment #181 - Posted by: Joshua Nicklin at June 12, 2012 10:39 AM

squat clean and jerk w/ 145, 155, 165, 175, 185

Comment #182 - Posted by: Jetté 42/M/5'11"/175 at June 12, 2012 1:16 PM



Rx until last round, subbed 185 for 225

retired army 1SG
clarksville, tn

Comment #183 - Posted by: mark nash at June 12, 2012 1:34 PM

"pack" weight
did ropes on the funny rope climbing machine in the James Gym.

Comment #184 - Posted by: georgecole3 at June 12, 2012 2:13 PM


Comment #185 - Posted by: myles456 at June 12, 2012 5:24 PM

Had an amazing weekend at CF Coconut Grove with Mike G, Coach Andi ( hell yeah) , Chris, TJ, Chuck, Jenni, and Jen. You are an an awesome group of trainers and just want to say thank you for sharing all your knowledge with us this weekend . Had a great time with a fun bunch of people , love the CF community !!!

Comment #186 - Posted by: Denise at June 12, 2012 5:33 PM

15 foot Rope climb, 5 ascents
95 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
105 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
115 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
125 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
135 pound Clean and jerk, 1 rep

tt = 20:41

Comment #187 - Posted by: fitz997 at June 12, 2012 5:34 PM

25 / M / 5'9" / 139lbs

15 jumping towel pull-ups per ascent
C&J 95-105-115-125-135


Just about knocked my block off while showing mumzy the Burgener warm-up. Yeesh...


46 / f/ 5'2" / 115

5 jumping towel pull ups per ascent

c&j 12-15-20-30-40


Comment #188 - Posted by: BC at June 12, 2012 5:36 PM

5 Rounds
7 PullUps
5 115# Clean and Jerks
7 Dips
Last time was 11:00
50 Sits

Comment #189 - Posted by: dyagg at June 12, 2012 5:59 PM

17:21 (got to 225 at 14:00 - failed it 3 times)

Compare to:
110914 - 15:30
110730 - 23:20

Comment #190 - Posted by: B. Rhaly at June 12, 2012 7:16 PM

I attended the CF L1T course that was held at MotorCity Crossfit in Michigan. All I have to say great trainers! Thanks guys and gals for all your help and insight!

Comment #191 - Posted by: Aaron Scott at June 12, 2012 7:56 PM

Scaled due to time and coming back after a week.
Did 25 20 15 10 5 pullups for ropes and all C&J's at 135. 8:59

Comment #192 - Posted by: ScottMacArthur at June 12, 2012 8:04 PM

caught in filter...monday swam 250m then did 125 pushups: 14:44, couple of mins slower than when it's 5 x (50m swim + 25 pushups)

Comment #193 - Posted by: matt h 50 180 5'11" 1mar11 at June 12, 2012 11:05 PM

I attended the L1 course at Motor City CF this past weekend... I could not have asked for a better experience! The instructors were incredibly knowledgeable, enthusiastic, passionate, and inspirational. They all had amazing presence in front of the whole team, but also remained very engaged and attentive when talking to people one-on-one (which I found to be very impressive). I left there not only with a better understanding of how to properly execute a push jerk, but also with a better understanding of the type of person and coach I aspire to be. Thanks to all the coaches!!

Comment #194 - Posted by: Melanie at June 13, 2012 4:55 AM


scaled weight to 55/65/75/85/95, rope climb as rx'd

13.57, which included putting on weights each time.

Comment #195 - Posted by: kristen at June 13, 2012 6:30 AM

subbed 8 towel pullups w/ feet touching at bottom for climbs
scaled weight to:


Comment #196 - Posted by: JFA at June 13, 2012 8:48 AM

sub 135, 155, 175, 195, 215. otherwise as rx'd. 18:02

Comment #197 - Posted by: Kyle Bisceglie, 45/m, 5'10", 180 at June 13, 2012 8:52 AM

12:07 - 1st 3 rounds rx'd, then remained at 185 lbs. for remainder of the clean and jerks.

Comment #198 - Posted by: Townsend m/28/5'8"/138 at June 13, 2012 2:20 PM

subbed 6 towel pullups per ascent
used 115,135,155,175,190 for clean and jerks

9:32 pr

Comment #199 - Posted by: Kevin McClellan 50 at June 13, 2012 6:00 PM

13 ft rope
CJ - 60, 65, 70, 75, 80 kg

13:02 mins

Comment #200 - Posted by: DPL at June 13, 2012 6:14 PM


subbed and scaled

40 pullups
135lb clean and jerk, 5 reps
32 pullups
135lb clean and jerk, 4 reps
24 pullups
135lb clean and jerk, 3 reps
16 pullups
135lb clean and jerk, 2 reps
8 pullups
135lb clean and jerk, 1 rep


Comment #201 - Posted by: ryferg at June 13, 2012 7:04 PM

Big thanks to Motor City CrossFit for hosting the Level 1 course this past weekend. Bigger thanks to Joe D,Rudy T,Joe W,Doug C,Lindsey S,and Nicole C for being great teachers of the crossfit methods. I learned how to correct my own flaws in form and where to look for others.I look forward to using the knowledge gained this weekend to help spread the CrossFit phenomenon!

Comment #202 - Posted by: Steve M at June 13, 2012 7:07 PM

could not find girls rx'd weights so I guessed:
@ CFS w/ first 3 bars set up and then added last two weights to the 3rd bar.

Comment #203 - Posted by: Jeff & Charity @ CF Snohomish at June 13, 2012 10:27 PM

The Level 1 Cert class at Motorcity was amazing!!! So glad I was able to take it!! Thanks to all of the instructors for a fantastic learning experience and a great time!!!!!

Comment #204 - Posted by: Nicole at June 14, 2012 5:17 AM

19:26 as rx'd

Comment #205 - Posted by: Seth H. at June 14, 2012 10:16 AM

First time using a rope. Scaled to 1 ascent per round, 12' rope.



Comment #206 - Posted by: Sinal M/33/5'9"/228 at June 14, 2012 10:19 AM

subbed pull-ups for rope climbs.
25 pu need to work on oly and pwr lifts
145 5reps
20 pu
165 4reps
15 pu 20:53
185 3reps
10 pu
205 fail, fail
5 pu
205 fail, 185 2reps

Comment #207 - Posted by: FLB at June 14, 2012 12:23 PM

35 pull ups
115 clean & Jerk 5 reps
28 pull ups
135 clean & jerk 4 reps
21 pull ups
155 clean & jerk 3 reps
14 pull ups
175 clean & jerk 2 reps
7 pull ups
195 clean & jerk 1 rep(f)

21 minutes....I spent the last 5 just trying to get the last rep up! Demoralizing!

Comment #208 - Posted by: Paul Daniel m/28/6'2/200 at June 14, 2012 12:59 PM

Jeff @ 2.0
All bars set up.
Touch and go on first round. Then 2 and 2 on second round. Then singles on the rest of the rounds.

Comment #209 - Posted by: Jeff & Charity @ CF Snohomish at June 14, 2012 1:58 PM

Used 145, 155, 165, 175, and 185 for weights.

Comment #210 - Posted by: Matt Burritt at June 14, 2012 2:47 PM

50k-50k-55k-60k-65k on the C+J

Comment #211 - Posted by: Duncan at June 14, 2012 3:57 PM

195x2 failed jerk, failed 2 jerks
200x1 nailed it

subbed 400m run + 15 PUs for all climb rounds

50 min

Comment #212 - Posted by: mikeyb m/51/179 at June 14, 2012 4:08 PM

correction - this was not 50 mins:

195x2 failed jerk, failed 2 jerks
200x1 nailed it

subbed 400m run + 15 PUs for all climb rounds

less than 30 minutes...

Comment #213 - Posted by: mikeyb m/51/179 at June 14, 2012 4:11 PM

Thank you to Motor city Crossfit for hosting the Level Cert! A special thanks to all the instructors Joe D,Rudy T,Joe W,Doug C,Lindsey S,and Nicole C for sharing your knowledge, being patiant with all of us and being professional and fun.

Comment #214 - Posted by: Ponce at June 14, 2012 5:33 PM

135, 155, 165, 185, 195

Comment #215 - Posted by: Pacers at June 14, 2012 7:39 PM

sub jumping towel PU with knees to chest, 7 per ascent
C&J = 111#, 121, 131, 141, 151

Comment #216 - Posted by: Brian R M / 50 / 6'2" / 185 at June 15, 2012 9:07 AM


Comment #217 - Posted by: amped 37/M/195/6' at June 16, 2012 12:37 PM


Scaled 135/145/155/165/175, 20:38

Comment #218 - Posted by: denob at June 16, 2012 2:52 PM


15' rope climbs as rx.



Comment #219 - Posted by: britishfireman at June 16, 2012 3:00 PM

I was at the MCCF Level 1 and the trainers were really the BEST! Thanks!

Comment #220 - Posted by: Katherine Calandra at June 17, 2012 1:44 PM

Same subs as previous (PU)
95, 115, 135, 155, 175lb c/j
25, 20, 15, 10, 5 PU.
PAC< not timed.

Comment #221 - Posted by: Ajax at June 17, 2012 6:25 PM

Great course last weekend! It was an AMAZING learning experience. Keep up the good work guys!

Comment #222 - Posted by: Daniel B at June 18, 2012 7:36 AM

15 C2B Pullups
5 CJ @ 145
12 c2b
4 cj @ 165
9 c2b
3 cj @ 185
6 c2b
2 cj @ 205
3 c2b
1 cj @ 205

Comment #223 - Posted by: MikeyPaul/m/30/170/5'8" at June 18, 2012 5:00 PM


Subbed 7 towel pullups for each ascent.
Scaled 115, 135, 155, 165, 175


Comment #224 - Posted by: Antun Karlovac at June 19, 2012 7:12 AM

13:43 rxd pr

Last time with 3 misses at 225 I had to accept 205 as my final load. Last Time attempted a lockOut of 225 at 14:59.

Comment #225 - Posted by: Jeff Chalfant 33, 5'10", at June 19, 2012 4:33 PM

CFWU-3. No PU 2nd or HSPU 3rd. Superman. Burgener. DU.
Still no jerks last 2 rounds. Think rope climbs were much faster. That's prob what helped time. Did 215 clean last round. Power cleans 1st 3 rounds as usual. Might be pressing weight too soon on jerk judging from video
9/14/11: 18:08. No jerks last 2 rounds. Only did 205 on last round. Power cleans until set 4. Pretty happy w/tech on cleans. Bouncing bar off thighs & looking to ceiling.
7/30/11: 27:56

Comment #226 - Posted by: jrm at June 19, 2012 6:47 PM

M 38/5'10"/190




Comment #227 - Posted by: Rholl at June 22, 2012 2:59 PM

For time:
25 Pull-Ups
145 pound Clean and jerk, 5 reps
20 Pull-Ups
165 pound Clean and jerk, 4 reps
15 Pull-Ups
195 pound Clean and jerk, 3 reps
10 Pull-Ups
195 pound Clean and jerk, 2 reps
5 Pull-Ups
195 pound Clean and jerk, 1 rep

Weights got a little off, but thought these subs worked pretty well.


Comment #228 - Posted by: Kent at June 25, 2012 10:56 PM


3 towel pullups per ascent
135, 155, 175, 185, 195

Last time:
135, 155, 165, 185, 195
Substituted 5 towel pullups per rope climb ascent.

Comment #229 - Posted by: SF at June 27, 2012 3:49 PM


Comment #230 - Posted by: nsb at July 9, 2012 8:08 PM


115 x 5
135 x 4
145 x 3
150 x 2
155 x 1

Comment #231 - Posted by: Ronnieboy at July 23, 2012 6:50 PM

33:27 16.09.12
sub towel pullups 50,40,30,20,10 (ass on floor)
R 1 & 2 SquC&J 60k(92%),65k(87%)
R 3 - 5 PwrC&J 70k(83%),75k(80%),80k(78%)
Oops - Did 5 reps at each weight

27:22 20.10.11 - kip PU + 40,50,55,60,65k C&J
21:23 31.08.11 - kip PU + all 60k PC&J

Comment #232 - Posted by: zenoperegrinus at September 16, 2012 1:17 AM

11:30 with the following subs/scales:
3 pull-ups and 3 K2E per rope climb

Comment #233 - Posted by: mlt at July 19, 2013 7:45 AM
Post a comment

Remember personal info?