June 18, 2012
Snatch 2-2-2-2-2-2 reps
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CrossFit Level 1 Certificate Courses: Trident CrossFit, CrossFit - TNT, CrossFit Southie, CrossFit Park City, CrossFit Bellevue, University of San Diego, CrossFit Strong, Mustang CrossFit, Mundo CrossFit, Reebok CrossFit Stockport, Crossfit Melbourne, Moscow, Russia.
CrossFit Kids Courses: NorCal CrossFit.
"Paoli Learns How to Throw a Baseball," by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
WOD Demo with Ian Droze and Ryan Johnston - video [wmv] [mov] [HD mov]
Posted by Pukie at June 18, 2012 5:00 PM
Attended the L1 seminar in Missouri this weekend at Crossfit TNT. The entire experience was amazing!! Met some incredible people and role models and I will never forget this weekend. I look forward to seeing anyone I met this weekend again, preferrably in the sizzling bacon position haha. Good luck to everyone and in Doug's words, "look for the booty pop"!!
so i want to smack the bar with my hips?
A big thanks for Joe and the rest of the crew at the Level 1 Cert at CrossFit Strong. You guys did a great job and made for a memorable Father's Day. :)
I also attended L1 seminar in St. Charles at CrossFit TNT. I had a great experience and loved every second of it. The coaching was top notch, and I learned some great info, tips, and tricks. Wish everyone the best of luck and keep up the great work.
The L1 experience was amazing. Great folks there participating as well as the staff. Great to see people get up off the ground from the "bacon sizzle" position to cheer on their peers before they even caught their breath! That's the heart of the community at its purest.. Thanks to Joe D, Joe W, Doug, Jason, Matt, and Nicole, you guys were great!
Thanks Eric, Chris, Neal, Matt, and Cherie For a great weekend. I learned a lot and I appreciate your leadership.
I completed the Level 1 Cert in Melbourne this weekend and I honestly haven't had the words to describe the experience to anyone just yet. What a treat to have been able to watch and learn from Doug, Brett, Danny, Drummond, Kimmy and Rob. I have so much respect and admiration for the level of coaching I experienced this weekend. Definitely gives me something to aspire to. A quick note to Doug... I'm happy to go on record to say I LOVE Drummond's hair!!
Big thanks to stephane, josh, dave, michele, matt, nadia, and jp for making the L1 an amazing and fun experience. You all are great!
The bar, optimally, is in contact with your body the whole time until you hit the hip crease (AKA the pocket). Getting the bar to this position is essential for the scoop. This is were you'll get the most power in the whole lift.
Great job by the staff and owners of Trident Crossfit. It was a great weekend. I thank you all for being great coaches! Hell Yeah!!!
I had an amazing time today at CrossFit TNT on the L1 course. Joe Domain was awesome at breaking down the material.
Any suggestions for this exercise if I don't have an olympic bar? With my standard bar I can not widen my grip far enough so that when i snatch i am able to get my arms back enough for the squat position.
Lance, Nicole, and Russell,
Thanks so much for an outstanding L1 at Mustang Crossfit. Very beneficial. You all brought a lot of energy and a wealth of knowledge to our box. We are still benefitting from it and our athletes are as well.
Had a great time at TNT this weekend! Great instructors and great people. There's nothing like the cfit community! Thanks so much Doug, Nicole,Jason, Matt, Joe(2)!
Had a great time at TNT this weekend. The instructors and participants were awesome!
Thanks so much crossfit TNT and coaches; Doug, Nichole, Jason, Matt, Joe D. and Joe W. Definitely learned a lot; great workouts; great info; great people -- this is just the beginning :)
I am new to this...can someone explain this workout for me...I know what a snatch is but not what the 2-2-2-2-2-2 is
Had an awesome time doing level 1 in Melbourne over the weekend. Leant a shed load!
Thanks to all the 'Red shirts' for all your help
Great job everyone on an amazing weekend in Melbourne. Fantastic venue, and awesome trainers. Thanks guys!
Crossfit has some of the most amazing trainers! Not only did they do an excellent job of teaching the material, but they made it really fun. The test has some oddly worded questions so I hope I did well. Regardless, I am a better athlete after this experience.
The level 1 seminar in Park City was outstanding this weekend. It was cool to see how passionate our coaches were about teaching and making us better teachers of CrossFit. There are lot's of good reasons that the community is growing, and Chris, Eric, Matt, Cherie, and Neal are definitely part of them. Thanks again for such a productive weekend.
Thanks to the trainers and my fellow participants for an awesome certification at CrossFit TNT! Who knew getting worked over by a PVC pipe over and over again could be so much fun?!?
Any suggestions for form on the snatch? I only have a standard size bar and have a hard time on the squat. I can't rotate my arms far enough back and the weight presses foward.
I had an awesome experience at the CrossFit Kids Course in NorCal this weekend. Erik, Ali, Kelly, and Jon were super animated and informative, and I'm looking forward to implementing the tools I learned in my affiliate. Thank you Coaches for providing such an enthusiastic and FUN course!
We were taught during the nutrition section that cancer feeds off sugar. I googled the crap outta this and found this article:
However- I will say that I had a great time this weekend. :) All the trainers that went to Bellevue were amazing and super informative. Thank you so much, guys.
Had alot of fun and learned alot of new tools for my bag.....Joe and the crew was good on teaching all the tricks and the teachnics....will remember this weekend...Thank You too to CF/TNT MO.
I attended the Lvl 1 Certification course at TNT CrossFit.
AMAZING HQ Staff: Doug, Joe D, Joe W, Jason, Matt, and Nicole. I truly appreciate your dedication to not only better yourselves as CrossFit athletes, but to also take the time and display the patience to help other athletes like myself perfect my knowledge and biomechanics.
Went down to 95# after WOD and did 5 sets for 5 reps each to work on the squat snatch movement. Think I am finally making headway with that movement. Thanks to today's video, really helped me put some things together.
Loved the cert in PC! Thanks to all the trainers for the info and the passion. I have a lot to process and look forward to becoming a better athlete. Thanks Speal for the super awesome hand guards!
I attended the level 1 course this weekend at crossfit Stockport. The level of coaching, tuition, lecturing and fun provided by Karl, Matt, Sebastian and the rest of the coaches was truly exceptional while at the same time immeasurably inspirational. Together, they have all given me a perfect example,and now the basic tools, of what it takes to become a great crossfit coach.
Watch the video! It means 2 reps times 6 set
A big thank you to all the San Sebastian attendees for a great weekend!! You guys were awesome :) Mucho gracias!
Attended the L1 Cert at Reebok Crossfit Stockport (UK). I've attended many seminars on many subjects over the last 15 years - this was by the far the best! Organised perfectly with exceptional trainers that not only know their subject inside out, but have a clear passion for it! Thanks to Karl, Basti, Drake, Matt, Simon and Nolan - hope to see you all in the very near future!
Absolutely amazing weekend at the Level 1 in Stockport! The trainers were second to none! Massive shout to Basti, Drake, Matt, Nolan, Karl and Simon! If only the whole education system could be run by you guys!
Thanx to all the crew for the great job and for the great moments that we pass. I'm very glad to was in mundo Crossfit the last weekend. Thanx Jammi, Nacho, Jenny & Denise the ninja girl!!! Hope to see you soon guys. YYYYY JAAAAAAAAA!!!!!! Osss
I attended the L1 Crossfit Course at
SCWARTZ CROSSFIT in Melbourne.
Thanks to all the red shirts for motivating the hell out of me.
One of the best weekends ever.
Incredible weekend at the level 1 at reebok crossfit stockport, one of the best weekends of my life. Met lots of amazing people and awesome coaches. Thanks to everyone for a great weekend.
I assume that in between sets, we can rest as long as needed?
Hip contact with the bar going up really helped. The WOD demo was fantastic today.
oh yeah, 134 double unders in a row (pr)
Did 5x5 bench before doing today WOD
Mega weekend at the Crossfit Level 1 in Stockport, I have some major DOMS no skin left on my hands but I'm still smiling thanks to Karl, Mat, Basti, Simon, Nolan and Drake.
Not too happy with this today, but still better than hitting snooze.
Finished off with 21/15/9 of 95#ohs/t2b
8:29, again, not too happy.
Thank you to the crew at CF Southie. Eye opening experice with a library of life long information. I look forward to taking advantage of what I was taught and to pass it along to those who want to learn.
Great Staff, EC, James, Spencer, Mel and Heather. Spectacular athletes and people.
5 rounds of below w/ no rest between
10 GHB Sit-ups
hands down, had the best time at crossfit southie, great trainers and great people
find me on facebook: email@example.com
Awesome weekend at CF TNT in St. Charles,MO! Pumped to dig in at my home gym!! Getting a base of meth/science so valueable. Technique teaching priceless!! Thanks Doug Chapman for allowing me to be in the circle for deadlift technique! It was HOT and all the coaches were focuced & dedicated to us student athletes!! Thanks!
Massive thanks to Karl, Matt, Basti, Simon, Nolan and Drake this weekend on the L1 at RCF Stockport. I had a great weekend and met some awesome people! :)
Huge thanks to Doug, Drummond, Kimmy, Brett, Danny and Rob! Had an awesome weekend at the Melbourne cert, one to remember!
A big thanks to the coaching team at crossfit Melbourne (Doug, Brett, Danny, Drummond, Kimmy and Rob) what a great experience, one I will never forget.. Now to get started with refining my technique.. And hopefully others
Amazing experience at St Charles,MO level 1 cert! Thank you to Joe and his awesome team!!
Had a fantastic time at the Level 1 Cert at Southie! A big thanks to EC, Mel, Heather, James and Spencer!
Fantastic experience at CrossFit TNT this weekend - great WODs, great coaches (Nichole, you are awesome!), great lectures... looking forward to putting it all in place! Big thanks to the whole team - Joe D, Joe W., Nichole, Doug, Jason and Matt
A big thank you to Doug, Jason, Joe D., Joe W., Matt, Nicole and CrossFit TNT in St. Charles, MO. Your enthusiasm for CrossFit displayed at the Level 1 this weekend was amazing. I am so excited about making that transition from athlete to coach and the seminar staff has been an instrumental part in getting that wheel turning. Thank you again and I wish everyone the best.
36.5kg - 36.5kg - 46.5kg(F) - 36.5kg - 46.5kg(PR) - 46.5kg
Mobility still sucks, but its getting better, and better :) Happy to PR'd it :)
Thanks to Russell, Lance, and Nicole for putting on a GREAT L1 Course!
Also, thanks goes to MUSTANG CROSSFIT for hosting the event!
A big thanks to all CF coaches at SDSU! It was an amazing weekend. You guys rock!
I drank the Kool-aid. And it was very refreshing... Thanks Crossfit TNT, HQ Trainers, and all of the attendees that helped push me through the L1 workouts.
Thanks to Russell, Nicole, and Lance for the awesome L1 cert in Laredo. You guys were excellent and couldn't have asked for better instructors. Thanks for all the knowledge and continue the great work.
Thank you to Crossfit Strong and all the Coaches that taught the Level 1 this past weekend in Dallas. The L1 course more than exceeded my expectations and I feel that I am ready to become a better coach and athlete because of it. All of the coaches were extremely knowledgeable and helpful and I would recommend this course to anyone and everyone that was intrested in learning the basics of Crossfit. Thanks Again!
Awesome weekend at Reebok Crossfit Stockport on the. Level 1. Massive shout out to Karl, Basti, Drake, Matt, Simon and Nolan (Team B).
I did a quick search regarding cancer and sugar and came up with this article from Cancer Research: http://cancerres.aacrjournals.org/content/70/15/6368.abstract I have not had a chance to review the authors and check their affilitions for bias and all that (and I suggest doing that!) but it looks like snoops muffed this one.
Just coming back from double jaw surgery so I'm going to stick with cleans today instead of a full snatch. Will post weights when I'm done!
Oh, to have short to normal length legs, and a mesomorphic body type (I'm a 6'6" ectomorph with a 43" inseam). Yeah, this is NOT going to be fun! :-(
Great weekend and seminar at CrossFit Park City. Could not have asked for a better group of trainers! Excellent information, awesome people to meet, pretty dang sweet!
2.5 Mile Run
30 K's to E's
95-100-105-110-95-95 (poor form)
Thanks to Joe Alexander and crew for the L1 cert at CrossFit Strong in Dallas. Great instruction with great people. Ready to knock on my neighbors door with PVC pipe in hand and ask if they know how to deadlift properly!
I hang squat cleaned 255 for 3 on a wod about a month ago, so I'm definitely thinking my issue is technique. Any comments? Below is a synopsis of what went down.
I'm getting better with this move, but it is still a trial. After this wod, I think my biggest impediment to gains, outside of my form, is that I am thinking about the movement too much. Hip thrust on the move is getting really good; need to get better with my explosion and jumping motion. I planned to go up by 20 each time until I failed, but after missing 155 on the 4th set, I decided to drop it back down. I am getting better with this movement, but I need to get more confident so that I can be more violent with the movement at heavier weight, moving it instead of getting moved by it. Thought the demo was insanely helpful.
Amazing experience and learned some new terminology, such as extra credit lol. CrossFit Southie crew was awesome. Special thanks to the best trainers - Mel, Spencer, EC, Heather and James!
Tye, Blake and I had an awesome Level 1 Cert experience @ CF Strong this weekend!! Joe Alexander, Zac P, Jenni O, Connor (the "Original CF Kid"), Hollis, Chase and Spencer seriously were the perfect HQ Training group. They each brought great knowledge, skills (crazy SKILLZ!), cues and fun to an incredible weekend. KoolAid drank and in full effect at the Parker Household! Thanks so much for your time and talents!!
Great experience and knowledge at Southie this weekend. Staff was great! There were some really good jokes (James) and some bad (Heather) haha. Really enjoyed it.
70lb-75-80-90-100-100lbs. Weight is not too high but my form is a whole lot better so I am pleased with this workout. Finished off with 3 sets of 100lb overhead squats of 15-9-5 for some extra oomph.
Attended the Level 1 Cert at Crossfit TNT this weekend. All the coaches were very knowledgable and helpful in their teachings. Met some really cool people this past weekend. Hope to see some of them when I travel and be able to drop in to their Box for a WOD.....Good luck to all that attended this weekend and thanks for the hospitality from the CrossFit TNT staff.
Hi CF Communauty!
Just to say... I'm French I love crossfit and Lot of big thanks for my seminar coaches Denise, Jenny & Jami...MUNDO CrossFit Nacho & Staff...
Denise I was impressed by your ability to teaching, your knows, your motivation!
Jenny Impressive women to easy on MU, your perfect mechanics.
Jami my only french friend!...Jami I hope to enjoy teach philosophy & concepts of crossfit same like you!!
Mundo CF, Nacho & Staff MUCHAS GRACIAS para su hogar!! voy a volver...
ALL R PERFECT...Now!!!! same like a "Pukie" I wait my results!
SPECIAL DEDICATION....Team CHINESSE YEahhhh body ;) (sergio, pedro, maximiliano,ezeKiel)
MERCI BEAUCOUP LES aMIS
i had a great time this past weekend at CrossFit Strong in Dallas and met some pretty cool people. "Grab your balls and go!"
5x 135 rapid fire to bad form fail
Loved this exercise, new favorite lift!
65-75(f)-70(f)-70-75-80(only 1 rep at 80)
40kg, 50kg, 55kg, 60kg, 65kg, 70kg (pr)
Mostly working on form.
105, 115, 125, 135x1,120,120
all Full Squat Snatches. Certianly not close to my PR's but form is all important.
135, 185(f), 165, 165, 165, 165(f)
tired, hungry, stressed, and re-working technique. Explosion felt great, just couldn't move under the bar properly or quickly
2 months and 16 days since TKA
Modified WOD: Power Snatch 6 x 2 reps with 115lbs
Have to Work out smart
Then off to Post gym for Physical therapy, strength training and comic relief
Exceptional 2 days in Level 1 at Trident CrossFit. Chriss, Andrea and their box are top shelf. And Mike G, Chuck, Christmas et al dropped some serious good wisdom on us. Energy really cranked up after Fran and ran right on through til pencils dropped on the test. When one of your biggest fitness motivators is being able to participate with your kids in whatever activity you/they want for as many years as you/they want, wrapping up on Father's Day gave an added shot of meaning. That CF core notion of preparing you for whatever life may chuck your way...totally speaking to me.
CFWU x 3
115, 135, 145, 145, 150 (failed 2nd rep), 140
L1 course at Crossfit Park City was unbeatable! We were pretty damn lucky to have the elite stacked staff we did! Big shout out to Eric, Chris, Neal, Matt and Cherie!
Had a blast at crossfit strong in Dallas, thank you to all he trainers and participants for making it a great weekend. "Now everybody grab a partner grab your balls"
Failed 130 several times before success, then cut back to a weight that I could maintain better form.
Amazing weekend doing the Level 1 Trainer course at CrossFit Southie (my home box!)!! Information-packed weekend with great people and phenomenal trainers. EC, Heather, Spencer, James and Mel... if there's an All-Star CF Trainer team, you guys should be it. (And James with his jokes... too funny!!)
Thanks to the Level 1 trainer team at CrossFit Southie- Easily some of the best instruction I have EVER seen!!!
I just attended CF Level 1 at Crossfit Mundo, thank you so much Jami, Denise and Jenny you guys are amazing athletes, inspiring coaches and just plain fun people. :) I learned a lot from you, appreciating your dedication and care. Oh and of course we have to thank Nacho as well:) (I think I learned spanish this weekend!:) The best to you all!
First day back to Crossfit in 2 mo. It feels so good to be back. Lots of work to make up.
Thanks to Joe D., Nicole, Doug, Jason, Matt & Joe W. for an incredible weekend at TNT. I met some great people and learned so much. It was an amazing experience.
Worked w/ 55lb and 65lb just to get the form down.
Chris Spealler, Eric O'Connor, Neal Maddox, and Matt & Cherie Chan, I know I speak for everyone when I say, you guys did a awesome job this weekend at CrossFit Park City, Thanks guys, you rock!
Had an amazing weekend at CrossFit TNT! The entire CrossFit Staff did an excelent job on the delivery of information and demontration of techniques. So much knowledge to hold on too. Having the opportunity to learn at least a few things from each Coach helped out tremedously.
He tenido el placer de asistir al Seminario de CrossFit Level 1 Trainer Course y también conocer a esos instructores tan profesionales que han sabido transmitir tanto la filosofía como los tecnicismos de este gran deporte del fitness. Ha sido increíble....!!!
Muchísimas gracias por engancharme aún más....
Worked up to 225 x 2 reps, then completed 185 x 15 reps in 2 minutes.
Who doesn't love a great Snatch work out?
115, 125, 135, 145, 145(fail) 135
Rowed 6000 meters
I attended the CrossFit level 1 course at Schwartz's CrossFit Melbourne. I would like to say it was a fantastic course with great people and amazing trainers!! I applaude not only the content, but also the way it was delivered, the coaches passion really came through in their delivery and it was infectious. I would also like to thank Schwartz's for hosting us and sorry Doug, im with Faye... I love Drummonds hair =)
Subbed squat cleans, Haven't done those heavy in a while
155 175 185(1) 185 195(1)
Practiced with Gary at the Pvhs gym.
Stretched out real good then did
65 x 2
75 x 2
85 x 2
95 x 2
95 x 2
105 x 1 failed 1
Felt like my form was on today!
no room for sprinting so i did 400meter runs on treadmill instead.
15 pushups for sets 1-7 and 15 knee ups for sets 8-10
3 attempts at 95
maybe i wouldnt psych out if i had bumper plates... hmmm?
Last few working on form. Long way to go!!
Was feeling good so tried #165(Failed a couple weeks ago)
Well I got 165x2!!! New PR
55,65,75...knee started hurting, so went to 1 pull up 1st minute...did 12 minutes + 11 pullups. 1k row wu 4:02. abmat x 18 after.
2012-06-18: Sub hang snatch. Upto 135.
I had an exceptional experience at the L1 in Park City, Utah this past weekend with Eric O., Chris S., Matt C., Cherie C., and Neal M. These coaches not only provided amazing information related to teaching the foundational movements of crossfit, but also brought back into focus the goal of crossfit and the idea of community. Having put this experience off for 5+ years, I feel exceedingly lucky to have had such a great coaching staff and group of fellow crossfitters to share this time with. All of you have contributed greatly to increasing my ability to coach.
On a side note: in the roast off between Eric and Chris, I award Eric the win despite his non-existent calves. I would definately be interested in hearing my fellow participants votes on this though.
Thanks again to the coaches for making the weekend fun and light-hearted!
All the best,
135x 1, fail on second.
Multiple sets w/ 115.
Form suffered at 135, not quite into full squat 2nd rep. 500m row spring, foam roller/stretch cooldown. PAC
Did the two extra sets to make up for the Fails.
Definitely need to go to a course on olympic lifting sometime soon.
Form is getting better but still sucks!!
Pretty happy with that, 115 is a PR
2 months and 16 days since TKA
Modified WOD: Power Snatch 6 x 2 reps with 115lbs
Have to Work out smart
Then off to Post gym for Physical therapy, strength training and comic relief
Awesome Level 1 event at Southie. Outstanding coaches. This community continues to impress me more and more each day.
Thanks EC, James, Mel, Heather and Spencer.
First time really putting wieght on so didnt go crazy just worked on form but still heck of a workout.
Snatch 2-2-2-2-2-2 reps
45 67 78 89 100 111 116(f)
100 and below were squat snatch. Power snatch after that.
6 x 2 reps of squat snatches
It was hard to string two good reps together.
I would have liked to have seen some larger numbers but just because I have snatched more weight, it certainly doesn't mean I'm consistent enough to do it on all occasions.
Snatch 2-2-2-2-2-2 reps
115, 125, 135, 140, 145, 150(f), 150(f)
had an amazing experience doing my Level 1 in Melbourne over the weekend.
fantastic coaches and got to meet so many great ppl.
glad to be apart of the crossfit community
1 1/2 miles.
135, 135, 135, 145, 145, 145
First time snatching in 8 months coming off some nagging shoulder pain...feeling pretty good
I find myself not needing to do the squat portion of the snatch. I can get the weight up in one fast smooth motion, but I dont find myself needing to get under the weight to catch it.
Am I not doing enough weight?
I need to improve my overhead squat, today I was throwing 135 up without too much of a problem, but its when I go down into the overhead squat I get a little shakey in the shoulders. Is the squat portion necessary to get the full rep to count?
115 lbs 2 x 6
Gotta get under the bar quicker....
I attended the L1 cert. at CF/TNT this past weekend. It was an awesome experience! Met some great people and learned so much from the CF HQ trainers! Thank you guys for your dedication to helping others become awesome trainers like yourselves! I have a long way to go but I feel like you all gave me a great start! Thank you all in helping me fill my 'tool belt'!
lifting 81% of my body weigth! =D
when I start crossfit I couln't do even 88 pounds!
135-155-165(fail x 2)-155-155-155
since i failed on 165 i punished myself by focusing on form and doing 3x5, 135lbs snatch followed by 15 digs
Still need to master the exersize.
Crossfit Stockport L1
What an amazing weekend at Crossfit Stockport. The level of coaching was exceptional. Karl, Basti, Drake, Matt, Simon and Nolan thank you for making the learning process fun and showing us the right way to teach.
Anyone who was at Stockport feel free to add me on FB, it would be great to see how you get on in the future.
All the best with your training!
Joshua Sivarajah (Crossfit Bournemouth)
Wow! Thanks to Doug, Kimmy and the rest of the red shirts for delivering an awesome level 1 course in Melbourne this weekend. You guys totally rock and thanks so much for all the guidance!!
Rotator cuff injury means light weight overhead.
Level 1 - Park City!!!
We were incredibly blessed to have this 'dream team' staff work with us all weekend, and had an amazing group of people too! Huge thanks to Matt, Chris, Eric, Cherie and Neal!
...yeah, I have to agree, Eric won - sorry Speal!
M/ 38/ 134 lbs/ 5'-6"
20 minutes WOD instead:
Odd minute: 10 wallball
Even minute: 5 D.L. (I used 215 lbs)
I used only 215 lbs. This was my first time doing D.L. since injuring my lower back.. I wanted a little load but to be SUPER in control and to get my posterior chain getting active.. not over taxing them this time...
next time I would say i should use 245 or 255 lbs.
Good WOD... It probably could have gone on for a few more rounds.. or a fast paced 4-5 minute AMRAP POST WOD would have been good as well.
Everything was unbroken and fast paced sets.
More technique focus than anything. Felt pretty confident by the end.
I really enjoyed attending the Level 1 class at Crossfit Strong this past weekend. I learned a lot of great techniques and cues on how to teach others. I want to thank all the trainers that showed excellent knowledge on all the movements, and to crossfit strong for holding this class! I'm excited to take what I have learned and to start helping others better there fitness!
Then, weighted pull-ups, twos
Thanks so much to Hollis for pointing out my lower back issue. truly helped yesterday on the WOD. can't thank you enough man. Hell, can't thank all the instructors enough!
not getting low enough so struggling to get weight overhead.
Then 5 sets of 4x 10# weighted pullups and dips
135 for all sets w/ 60 seconds of rest
Then did some singles, got 165 (PR)
3 miles cycling
1 km rowing
400 rope jumps
Worked on the technique with 50kgs; around 20-30 reps
Same principle as the video, chose technique over hitting a PR, although I was only 10lbs below my 1RM.
Worked up to 115lb. Lost track of sets. Worked on form primarily.
focused on form, have dropped the bar on my head doing snatches so I am a little skittish!
Great L1 seminar at Crossfit TNT. Everyone was awesome!!!! We all learned so much. All the staff was great.
I chipped my tooth during Fran on day one of the L1 Cert at Mustang CrossFit. Who does that?????...This guy right here.
Either way...Great job to Russell, Lance, and Nicole.
25 / M / 5'9" / 139lbs
I'm so inconsistent on these. The first and last sets were easy, but in between I was dropping the bar, forgetting to dive into the squat, and generally looking like an ass. Frustrating.
I'm certain that those failures were due to form rather than strength. Too slow.
6/19 w/out prev. rest day and push-up/sprint WOD yesterday w/ heavy front squat WOD the day before. So, my legs, lats & shoulder girdle were all fatigued. Too slow getting under the bar at 125#.
Attended the L1 cert. @ TNT this past weekend. It was an awesome experience! I've had a very strong interest in CF for some time & this filled my tool belt with so much useful & amazing information. I had the privilege to meet some great people and learned so much from the CF HQ trainers! Thank you Joe, Joe, Doug, Matt, Jason, & Nicole. I have a long way to go but I feel like you all gave me a great start!
All weight above 95 is PB
Got up to 125 failed numerous times at 135
Just to thank Karl, drake, basti and Nolan for a truly awesome course at stockport. Also to everyone I met. Got my level 1 certificate- so happy. Good luck to all the new trainers and thanks for a life-changing weekend! Sonny
Nicole, Lance, and Russell.....
Awesome job at the Level I seminar in Laredo! Best experience ever....learned from the best. Getting my first MU infront of you after what you taught me shows how well you do what you do!! Thanks guys. Hope to see you soon!!
70, 90, 90, 100(f), 90, 90, 100
The CrossFit Kids seminar in CrossFit NorCal was amazing! It really solidified what I knew as a children's coach, and then opened up a world of information to me that I can put into practice with our kids and share with our families. A big thanks to Dr. John Gary who really brought the science down to our level of understanding and made it applicable in our boxes. Kelly helped me, as a non parent, understand the needs and expectations of parents in the program; Erick answered some much needed questions, and Ali was the perfect example of what a kids coach needs to be. Overall, fantastic seminar and fantastic team. Thank you CrossFit Kids!
135 - 155 - 165 - 175 - 185(2RPR) - 200(1)(PR)
Oh so close to that second rep but excited as that's the most I have ever snatched.
135 - 155 - 165 - 175 - 185(2RPR) - 200(1)(PR)
So close to getting the second rep with 200. Feel great as it's the most I have ever snatched!
95, 95, 115, 115, 135, 135
95 95 115 115 115 95, form is not there yet to add more weight
Jeff @ 2.0
EMOM for 15 minutes 2 squat snatches, dropped every rep. 185#
Failed one rep in the middle.
EMOM for 15 minutes 2 squat snatches. Touch and go.
105# for 5 sets then 110# for the rest.
several failed attempts with last two sets of 135 until finally sticking two good ones
95 105 115 125 135 145 155
shoulder/bicep hypertrophy work
front/side/rear delt raise
bicep 21's (7 zott curls, 7 palm up curls, 7 hammer curls)
2 mile expresso bike ride
6 cycles of 10 sec/ 1 min hiit on the bike.
42.5kg x 2
45kg x 2
47.5kg x 2
50kg x 2
50kg x 2
52.5kg x 2
42.5kg overhead squat
Total time- 8:10
CFWU-1. Slept in plus trying to get metcon in as well. Superman. Burgener.
135,140,145,150-only 1 good one, 150-much better this set. Used some dirt to get better grip on bar. May have helped mentally anyway.
CrossFit Charlotte you ROCK! I had an amazing time at the L1 cert this weekend! I couldn't have asked for better trainers ~ not only do they have hawk eyes for technique but their presentation skills are great! Some of the most intertaining people I have been around :-) Thank you Mike G, Xmas, Nicole, Joe, Coach Hendell & Spenser for a GREAT weekend!
115, 135, 145, 145, 155, 155
75# x 10
95# x 7
115# x 5
135# x 2
145# x 2
155# x 2(pr)
155# x 2
155# x 2
M/ 38/ 134 lbs/ 5'-6"
I did a slightly differnt snatch practice last night.. way out of the order online:
regular warm up + burgener w/ 50 lbs barbell
65 lbs hanging power snatch, hang squat snatch, squat snatch
85 lbs hanging power snatch, hang squat snatch, squat snatch
95 lbs hang squat snatch, squat snatch
105 lbs hang squat snatch, squat snatch x 3 sets - everything was feeling really good.. then I got mental
115 lbs x 2squat snatch - terrible form so I did it again
115 lbs x 2 squat snatch - terrible form so I went back down
105 lbs squat snatch o.k. form... I was really trying to hit pockets and to stay over the bar longer... I can pull the bar up to my head about... it's a MENTAL THING... I'm going to have to work on technique more and more to get used to it.. I'm going to have to work snatch balance, etc. more as well... I'll have to do these post wod so I get used to pulling my body under the bar when I'm tired as well as when I'm fresh
50' walking lunges with 35 lb plate overhead.. directlty into high box jumps about 8 reps... great couplet legs get tired so you have to relax and just go for an explosive jump.
50' walking lunges with 45 lb plate overhead.. directlty into very high box jumps about 8 reps (3 sets)
M/ 38/ 134 LBS/ 5'-6"
I did a slightly different WOD way out of the online sequece:
Snatch practice + walking lunges with plates overhead and high box jumps
65 lbs hang power snatch, hang squat snatch, squat snatch
85 lbs hang power snatch, hang squat snatch, squat snatch
95 lbs hang power snatch, hang squat snatch, squat snatch
105 lbs hang squat snatch, squat snatch (3 sets of about 5-8 reps) (everything felt great at this point.. I was realyl trying to stay over the bar and to use my hips... to get the bar at the pockets and to really extend at the top and concentrate on the shrug up and PULLING under the bar)
115 lbs squat snatch (2 reps.. terrible form)
115 lbs squat snatch (failed a few times.. then 2 reps.. terrible form)
105 lbs hang squat snatch, squat snatch.. form was not quite there for some reason
105 lbs hang power snatch x 4, squat snatch
walking lunge for 50' with 35 lb plate overhead - then immediately into high box jumps for about 8 reps
walking lunge for 50' with 45 lb plate overhead - then immediately into high box jumps for about 8 reps - (for 3 sets)
-mostly power snatches.
-touch and goes.
95, 105, 115, 135, 145(f), 145
85, 90, 95, 100, 105, 110,