On July 1st it's Canada Day here North of the border, so I did a couple of workouts that I designed especially for the occasion. It goes like this:

WOD 1
Ô CANADA (Canada is 145 yrs old today)
14 Rds for time, 5 reps each of:

Ôverhead Barbell Hold, 5secs (100lbs).
Clean (100lbs).
Air Squats.
Non-Supported SU.
Air Squats.
Dips.
Air Squats.

Time: 24:27

Also on July 1st, the Canadian Airborne was formed (1942).Since I am in the military and a qualified Airborne paratrooper, I wanted to honor my fellow jumpers and the Airborne as a whole, so I did this:

WOD 2
AIRBORNE
1 rd for time, 42 reps of:

Air Squats.
Inverted Ring Rows.
Ring Dips.
Back Extensions.
Overhead KB Swings (50lbs).
Ring Pushups.
Non-Supported SU.
Elbows to Knees (KTE).

Time: 24:40.

WOD 3
5 Rope Climbs (15ft).

Maybe I'm doing them wrong, but burpees destroy my hands. The pad where the the thumb is connected to always gets torn up. I think its from going to fast. Does anyone else have this problem?

Oh dear god... BURPEES!!!!! HURRAY!!!

Crossfit Level 1 @ Crossfit Roots. I couldn't have asked for a better team of athletes to carry us through the weekend. Matt and Cherie Chan, Jason McDonald, Zac, Russell, and Nicole Christensen (hope I spelled it right) were incredible. I didn't get the last names of the other guys as is the way with Crossfit sometimes but you were all incredible. Thanks for a great weekend and keep up the awesome work!

Eric

Awesome, awesome level 1 class in CLT. Thx so much to Mike, Joe, Spencer, Andy, Nicole and XMAS

I love burpees. I love burpees. I love burpees... nope, not working.

I'm hoping for under 45m. My abs are still weak from the knees to elbows from last Saturday then "Strange" last Sunday.

Cheer me on wherever you are - I'll be doing the same for you all!

Thanks to all the instructors at CrossFit Charlotte this weekend for an awesome Level 1 experience.

The answer is 54 lbs.

thanks to the instructors this weekend at River North. I by far had the best experience this weekend. The instructors were amazing, no words can explain how great of leaders, role models and teachers they were!! thanks :)

Thank you to the great staff @ River North this weekend. Lots to learn and do.

Great Level 1 cert in CLT this weekend; coach Andy was sure to keep the enthusiasm up all weekend. All of the coaches were extremely knowledgable, amazing athletes and great people in general. Thank you to Mike, Andy, Spencer, Joe, Nicole and XMAS!

The world needs more people like Kelly & John Brown! Awesome Kids seminar in Brisbane on the weekend. Thanks to Erik Preston, Connor Martin, Kelly and John for your expert knowledge and enthusiasm. Highly recommended course for anyone with or expecting kids!

Great level 1 class!! We were all so lucky and grateful to have the best coaches! Thanks to Russel and Jason, Cheri, Matt, Nicole and Zac it was so good to see you all again and I've been very lucky to know you guys! You are amazing coaches and have a wonderful gift to give!

Level One Cert in Charlotte was amazing. Mike, Joe, Xmas, Nicole, Andy, and Spencer were awesome coaches. I learned a ton and can't wait to get more FIT and INTENSE.....hell yeah:)

Thanks to all the instructors for an amazing weekend at the L1 Course at Roots in Boulder, CO. It was so inspiring to learn about Crossfit from such great athletes! I can't wait to bring everything I learned this weekend back to my box : )....Thanks again!

CrossFit Level 1 @ CrossFit River North. The training was very cohesive and the team did a great job keeping us engaged for what was a very exhausting weekend. The teams intensity/personal signature regarding the curriculum will no doubt be the cornerstone of my future success.
Thank you,
JB

LOL @ #9... We all know it's coming.

Had a great Level 1 cert @ crossfit River North, great trainers great hostess great fellow participants. Saw a great t shirt there that summarized my experience after the WOD on Saturday; Can't move, Can't Breathe Can't get enough of Crossfit!!!! Philip G from Barbados WI.

What a great Level 1 course at River North Crossfit. I learned so much and had fun doing it. Our instructors were amazing and had a lot of great info to share. Thanks to Joe, Joe, Jon, Rudy, and Lindsey for all of your help.

@ #15... Bet ya 1000 burpees someone still asks...

Crossfit XFactor Level 1 cert was outstanding this weekend. Really enjoyed the crew they had there. Super experienced coaches that were able to get the info across in a fun way. Hope to run into some of you at the Games in a few weeks!

Excellent L1 class at CrossFit Champions. Thanks guys (and gals). Thanks also to Eric for the day 2 WOD - 25 minute AMRAP thrusters and pullups.....different response my - oh wait, this is public, isn't it?

Big ups to everyone at the Level 1 Cert at Crossfit Roots in Boulder, CO. Russell Berger, Zac Pine, Matt and Cherie Chan, Nicole Christensen, and Jason Macdonald did an awesome job and the amount of knowledge I gained is invaluable to me as a person. The professionalism and chemistry between the coaching staff created an awesome environment to learn in, and I am proud to call Nicole and Zac (and for a while Russell) my coaches!

How much is 1.5 poods ?... Just kidding :)

Cheers to all the coaches at crossfit level 1, Sydney this weekend, learned so much and had a ball.
Best training i have been a part of!

A huge thank you to all the instructors - Joe, John, Joe, Rudy and Lindsay - at River North CrossFit! You all did a great job of presenting a ton of information. So much learned and so much to go! A wonderful group of athletes too! Nice to hang with people who share the same passion! Thanks to RNCF for all your hospitality!

Crossfit level 1 @ RevX Sydney Australia, Awesome weekend thanks to all the instructors involved, It was good to see Pat Barber their doing his thing.

Thanks Crossfit Roots L1 class, you guys ROCK...

A big thank you to all the instructors at the River North Level 1 Cert this weekend! So much info and so much knowledge passed along! A great group of trainers! This is sure to get me off to a great start!

The weekend at River North was awesome! Learned so much and had a great time. The instructors were so knowledgable and enthusiastic in the lectures, never a boring moment. Great job and thanks for everything!

I want to thank the whole coaching staff and River North Cross Fit in Chitown for in unbelievable Level 1 course! I am humbled and honored to be instructed by this caliber of coaches. Life changing!! Thank you!!

Chicago level 1 @ river north. Katie you have an awesome facility! All traveling to Chicago need to check it out.
Coaches- Joe, Joe, Rudy(Scarface HMLA-367), Brandon, Jon, and last but not least Coach Lindsey- you guys rock. Thanks so much. Great group!

Thank you to all of the coaches at the L1 cert class at River North in Chicago this weekend! Your energy and passion for crossfit are contagious!

xFIT Level I Course in Charlotte ROCKED! Coach Andy and the instructors were the best!

Taking my Level 1 at CrossFit Roots has been one of my best experiences since the start of my crossfit journey. Getting to know the staff and other fellow crossfitters made this weekend very awesome! I have learned sooo much from each of the instructors. I will surely take thier methods and ques and put it to work1 =]
Thank you!

Holly- I'm going to have nightmares just knowing that blisters like yours can exist. You're a bada$$. Nice job at the Chicago level 1 cert.

Level 1 Cert at Crossfit Charlotte was an amazing experience! Thanks to all of the fantastic instructors, Mike, Joe, Andy, Spencer, Nicole and Christmas!

Great level 1 Cert at RiverNorth CF this weekend in Chicago! Thanks again to Rudy, Joe, Jon, Joe, and Lindsey. Good luck at the games, Lindsey, kick some ass!

AFAP?

Thank you to Joe, Joe, Rudy, Jon, Lindsey, Brandon and all of the participants for making this a great weekend at River North CrossFit! Can't help getting fired up again after seeing so many new people take their first step toward spreading CrossFit and enhancing this amazing community! Stop back for a WOD any time!!

-Katie

*BIG* THANK YOU to Russell, Cherie, Matt, Zac, Nicole and Jason (fellow Canuck - Happy Canada day!) for a fantastic experience at the Level 1 in Boulder at Crossfit Roots. I've been doing xfit for over two years and this weekend was invaluable to me! You are incredible athletes and awesome teachers. Nice job putting together this team HQ! Thanks again guys!

Thanks for a fantastic Level 1 Cert at Crossfit River North in Chicago. Great team of coaches including Joe, Joe, Lindsay, Jon and of course the one and only Rudy Tapalla of Crossfit Chicago! Learned a ton and am inspired to do better every day.

Thanks to Everyone at Crossfit Roots this weekend! I've been Crossfitting for over three years and I am taking home just as much from this as those who have been at it less than a year. Very professional. I am sure you do his all the time, but you have a great way of making it interesting and exciting for us. I hope Matt didn't stress out too much, being 2 weeks before the games. Colorado was an awesome place to do this for a kid from SoDak. Hope to see you again at another seminar!

Level 1 at CrossFit Champions was da bomb!!! Absolutely loved it and was hoping I could convince the trainers to stay another couple days and keep teaching lol. I didn't want to leave! To Jenni, Matt, Chris, Lance, Eric, and Kimmie.... thanks for being so encouraging and for sharing all your great tips. Your passion for CrossFit and helping others is so inspiring. This was a weekend I'll treasure forever and I'm so excited to put this all into practice. Thanks again for all you do!

Can we say All-Star cast L1 course in SoCal this weekend?! Thank you Jason Khalipa, Miranda Oldroyd, Josh Everett, Dave Lipson, Zach Forrest and Stephane Rochet!! We couldn't have had a better time with a more knowledgable staff. You rock and I hope to see you all at the Games in a couple of weeks!!

18:49. Rx

Cfbd 11/29/11

M 39 162.

Hooray for all the coaches at CrossFit Roots this weekend: Russell, Mat, Zac, Cherie, Nicole, and Jason! Good times.

Absolutely loved everyone that taught and attended the Level 1 Cert at River North Cross Fit Chicago! What an amazing experience. Thank you!!

Had a great weekend @revolutionX for the level 1 with Patty Barber, Brett Fforde, Drummond, Danny, Stacey, Lily and Olly. Learnt alot cheers guys!

Charlottes level one was the best info in the shortest amount of time I have ever had. EVERYONE regardless of experience or skill level was kept engaged and learning. This would only be possible with the quality of coaches teaching the course.
Pat Sherwood has done an excellent job hiring and training his staff,

#7
!!!!!Gooooo Colin Goooooo!!!!

Cheering you all the way from CrossFit 360Vida, South Africa

23:15...Great shoulder work-out!

Level 1 Cert @ Crossfit Ethos
Had a blast with all the athletes and awesome Crossfit training staff! Thank you for your time to help us to be more efficient coaches.

Stephane, Zach, Josh, Jason, Dave, Miranda, Jenna & Alison. It was a pleasure meeting all of you. :)

Mike, Joe, Christmas, Nicole, Andy, and Spencer were all amazing coaches at CrossFit Charlotte! I learned a lot, thank you all very much!

42yo/196/5'11/

22:15

21:14 RX M 34yo/195/5'9" first week back to XFIT. Just started warrior diet.

The tram that was at CrossFitCentrum norway was totaly awedome!! You could not have asked for any better people to have te level1 course! Loved it guys! You ære awesome@ "Hell Yeah!"

The tram that was at CrossFitCentrum norway was totaly awedome!! You could not have asked for any better people to have te level1 course! Loved it guys! You ære awesome@ "Hell Yeah!"

19:05... but bad count and high motivation therefor I did 50 pul-ups. Nice workout I will try it on my army bro´s

Awesome course in Charlotte this weekend!!

Awesome weekend at RevolutionX Sydney for the crossfit level 1 course. I learnt so much, thank you to Brett, Drummond, Pat, Danny, Lily, Olli & Stacey. Your experience,knowledge and personalities made it fun and memorable. Best course ever! Cheers!

19:09

16:44 (50#kb, reverse order)

Awesome Cert 1 course at Revx Sydney! thanks to the awesome coaches for the knowledge and experience. So happy Pat Barber made an appearance what an animal!!

Great weekend at Crossfit Rev X. Heaps of great information and useful coaching tips. Thanks to all the coaches!

Level 1 at Crossfit Charlotte was sweet! Hit my first muscleup!

14:53 (a month ago)

WOD completed in 19:20. The burpee face me hell

Rx'd
5'8" / M/ 35/ 172lbs
18:23

m/25/188/6'2"

26:43 as rx'd

I was at 16 minutes after pullups... then I hit the brick walls with HSPUs. Still a good workout.

Thanks to everyone at River North Crossfit in Chicago for an awesome L1 Training this past weekend! A load of great information I can immediately apply to my own workouts, and be able to share with others. I would definitely recommend this experience!

Do you do them in order or does it not matter?

22:02

Subbed 135lb push press for handstand push-up, still not coordinated enough for those.

m/34/205/6'

1.5hrs basketball
WOD 13:07
Assisted FROM handstand push ups

Level 1 @ Charlotte NC had the BEST trainers ever!!!!!! :) Thanks for an awesome wk end!

What a weekend @ River North Chicago!! I could not have asked for a more enthusiastic and knowledgeable staff! I can't wait to take these tools that they haven given me and implement them in the real world. Thank you so much!!

had to use a 55 lbs. dumbbell. finished in 20:45. Could have done better but not bad considering i did the 100 burpee workout yesterday at the lake. Got the 100 burpees in under 7 min which wasn't bad for my first try.

16:36 Rx'd

22/65kg/5'3

Thanks to our amazing Level 1 coaches at CF Charlotte - Mike, Andy, Joe, Spencer, Nicole, and Christmas! You all were AMAZING!!!! So excited to share what we all learned and put into practice! HELL YEA! :)

L1 Cert at River North CrossFit was amazing!! All the trainers were very knowledgeable, funny, and in depth with their lectures. The break out sessions were phenomenal and I definitely learned a lot about the ideologies and nuances, and have found an even deeper love for "the sport of fitness." thanks guys! Our class rocks!!

as rx'd

26:00

Yuck.

awesome workout - one of my favorites!

23:20 rx

M/51/190lb

Crossfit Level 1 in Sandnes Noraway
À big hand for Chuck and his Crew, Steve, Dean and Denise. You inspired à LOT. If you Ever comeback to Sweden do not hesitate to get in contact so we can fo for à 20 K run or so and maybe some desert;-)
Thanks à LOT guys you where great and so was all the participants.
Cheers, Magnus

Anyone break these up?
I did 10 rounds
18:08

25:02 rx'd

used 25 kg db

Crossfit Level 1 in Sandnes Noraway
Thanks for the weekend Chuck,Steve,Denise and Dane!
I enjoyed it very much even if the fran nearly destroyed me.
Best regards, Oscar

M/ 31/ 6"0'/ 210lb

19:20 as RXd.

Far too Slow today....

Big thanks to Joe, Lindsey, Joe, Rudy and Jon at the L1 at River North this weekend! Loved all the great information you passed and the enthusiasm and heart you all have in what you do! I learned more than I could imagine and cannot wait to share it at CF573 in Jackson Mo! There's always room for more motivation and knowledge and you all, along with the amazing group of fellow CrossFitters, filled me up with it! Thanks again!!

River North CrossFit L1 Cert was incredible; seminar staff, athletes, and host were inspiring, fun, knowledgeable, and welcoming!! It was an incredible experience! :)

F/22/144lb

20:56 Rx'd

M/39/6'/150#

40 Burpees
35 Sit-ups
30 Kettlebell swings, 1 pood
25 Pull-ups
20 Handstand push-ups

13:14

m/42/6'4/235

26:31. first time doing crossfit. I wonder if waterboarding hurts this bad?

Level 1 cert at crossfit Charlotte was Awesome!!!! The trainers were very knowledgeable and exposed alot of holes in my training. Thank you Mike, Joe, Andy, Spencer, Nicole and Christmas! I was in the gym early this morning using cues and techniques I learned over the weekend on my trainees! HELL YEAH!!!

Awesome Level 1 training in Charlotte! The instructors were wonderful...very inspiring and knowledgeable! Can't wait to put to practice everything I learned! HELL YEAH!

As Rx'd, except assisted on HSPU
26:40
Burpees are coming along

M/31/6'2/230

M 50/150 lbs

14:50

as rx'd except did kneeling handstand pushups on chair for last round

Great WOD!!! 39 yrs 170 5'7"

18'05"

Burpeeeeees!!!!

The trainers at the crossfit champions level one this weekend were AWESOME!! I've learned so so much this weekend. Everytime I pass in front of a mirror, I cant stop practicing my deadlift form haha!! thanks so much Eric, Kimmy, Lance, Jenni, Matt and Chris. Have fun at the games next weekend!!! Thanks again! Lindsay

First WOD - 23/170/5'8"

10 mins 58 secs

Loving it.

20:20 sub'd 1 pood kb for 1.5 and knees on box press-up. Feel like I failed with this one so it was great to discover some weaknesses to work on. Pull-ups ended up being singles.

Sub'd 45lb plate for kb swings

M/22/170
17:31

Hspu's definitely the killer

Crossfit Champions Level 1 Class was the best so all you other classes dont have to comment. Thats right DonnaC. (comment 45) if you look up dabomb.com youll see all our bad ass instructors...ps why pick the one photo with me looking high. I guess sitting next to the hot Jenni and Kimmie i had to mad the photo bad. :) Great class Eric you were a hoot!

In San Diego to watch kid's awesome Seattle girls lax team rip it up this weekend. The travismanion.com foundation folks were there. Had a good talk with them. Great cause. They were excited when I said I did a CF workout named after Travis.

Props to Pacific Lax Festival organizers for giving table-space to Manion and Wounded Warrior projects.

Going to work in Manion (7rft run 400m, 135# bs 29reps) this week. Seems fitting for the 4th of July.

- both links wfs -

Travis's pals talk about him and the foundation: http://games.crossfit.com/video/crossfitters-remember-travis-manion

Last time Manion came up - http://www.crossfit.com/mt-archive2/008329.html

Thanks alot to all the Trainers at CrossFit Charlotte for the very informative level#1 certification seminar.

M/39/5'10"/191lbs

Today was supposed to be a rest day for me...sore as heck from the weekend. But I wanted to play with you guys, so I scaled:

50 burpees
40 situps
30 KB swings
20 pull ups
10 HSPU

13:03

Crossfit Roots training class! It was such an inspiring and informative weekend. I was so impressed with the professionalism and effective communication of all the coaches. The class went beyond my expectations. Thanks to my classmates and our super rad seminar staff.

48 yo m 5'11"
19:08

M/38/157

11:42 as rx'd

f/30/120

18:41 as rx'd

Stavanger, Norway does it again!! Thank you to all the attendees and Joran for a fantastic time at the L1! Let's go Scandinavia :)

M/22/6'3"/220

29:48 as RX'd

Bottom Cert Picture, directly above the woman in green = WIN

21:17
Unbroken burpees and dead hang pullups!

Rory
Afghanistan

70 Burpees
60 Sit-ups
50 Kettlebell swings (using 25 pound round plate weight.. we dont have a kettlebell-and im weak!)
40 Pull-ups
30 Handstand push-ups (modified)

23 Minutes... Not the best time but I finished! Those 70 burpees about KILLED ME! Wowza! Best work out for me yet!

17:21 as RX'd
I

I had a great time at CrossFit Level 1. Met some great people, enjoyed all the practical applications (I'm sore!)/lectures, and truly excited about using the movements to accentuate my triathlon training.

Did modified 'Nasty Girls':
3 rounds of:
30 squats
3/3 pullups/dips x4
HPC w/ 25lb dbs

20:45
@17 weeks

44yo/175/5'9/

24:34

m/21/5'8/160

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Time: 12:10

14:27 as rx'd

Dane
Afghanistan

21:28
used red band for pull-ups
35# KB
burpees killed me
f/38/150

M/23/5'8"/170

19:05

F/21/5'8"/150

19:46

only had a 1pood kb other than that rx'd

M/33/5'7/151
18:30 RX
Pull-ups made this one come to a grinding halt.

Brand X Packish Scaling

40 Burpees
35 Sit-ups
30 Kettlebell swings, 1 pood
25 Assisted Pull-ups
20 Handstand push-up progressions

8:31

Perfect scale. Unbroken but close.

CFL1 at CrossFit X Factor was awesome this weekend! A huge thank you to all of the coaches, you guys and gals were incredible! I learned a ton about things I need to improve as well as how to spot faults in others and get them to improve. I really enjoyed the insight I gained from the coaches in conversations we had during breaks. I look forward to applying everything I learned from all of you. As Todd said all weekend, "let's go change people's lives!"

Carole
F/53/5'6"/135

14:48, with 1.0 pood kb and feet on smith machine bar for hspu

Kevin
M/53/5'11"/175

18:23, with 45# kb and feet on smith

She got me again!

M/23/185
Rx..15:17

M. 32. 80kg
As rx'd

16:24

M 23/6'3"/220
18:45 Rx'd

It took me a whole 4 and a half min to get all of the handstand push-ups, otherwise i would of had a killer time, that's why it is called crossfit, good workout today guys and gals!!

m/36/185
2.5 mile run, 19:42
Broke it up in 4 rounds for a total of 22:09

M/34/180/5"11
Rx'd 14:02

12:49....these workouts are awesome, since I only been doing this for 2 months every Wod is something I never did before, I love the challenges. Gunning for you Froning!

Mark Warren - 36/#180/5'11" - RX - 16:46
John Surabian - 20/#135/5'5" - RX - 14:16

sub'd 55#DB for 1.5pd KB...

17:50

Rx'd- 20:56.1
good WOD. HSPU's a killer

Rx'd- 20:56.1
good WOD. HSPU's a killer, love it👍

20:08
M/29/5'7"/180
As rx'd except subbed a 50lb dumbbell for kettlebell
Thought I was going to break my neck on the final hspu's!
Excited for a rest dat

20:08
M/29/5'7"/180
As rx'd except subbed a 50lb dumbbell for kettlebell
Thought I was going to break my neck on the final hspu's!
Excited for a rest day

Min 16:20

Crossfit level 1 course Chicago was a fun filled weekend. Joe and the crew was top notch and I am lucky to have been taught by them. I'm rootin for u Linds.

Did the brandx scaling today

40 burpees
35 situps
30 cinder block swings 35 pound (no kettlebell)
25 Beginners pull ups
20 assisted handstand pushups

Time: 22:37

m/55/5' 8" /185#
as Rx
Burpees- 15/10/10/10/10/10/5
situps-60 unbroken
KBS w/ 55# DB- 10/10/10/10/10
Pullups-10/10/10/10
HSPU- 10/10/10
23:05

M/18/142/5'7

Coming back from a tricep injury I was worried about the pullups and HSPU's...but...

2 mile run warm up
20 clap pushups and 40 dips for pullups (no pullup bar)

21:10.1 proud of that time. And excited that I'm back in action!

Day 63
M/45/6'0"/195
Subbed 55# DB for 1.5 pood kettlebell, all others as RX'd. Time: 27:24

20:01 as Rx'd

21:04...

as Rx'd...

Brutal, but great WOD...

m/38/192/6'3"

L1 Cert @ Crossfit X-Factor in Portland rocked. Even Simon would have liked it. Not sure Britney could have made it through Fran!

Looking forward to the gymnastics cert!

Great experience gaining my LV1 at CrossFit Charlotte. Couldn't have asked for a better group of trainers. The passion certainly came through in EVERY lecture/segment, that will project onto the clients I train myself. Thanks everyone!!

kb swings with 55 lb db, all else rx'd (HSPUs probably not low enough)

15:46

First CrossFitt wod completed for time of 35:22".

17:16
Rx

M/36/185/5'10"

Awesome level 1 course at crossfit revX in Sydney thank you so much to Brett, Lilly, Pat, Drummond, Danny, Bubbles (Stacy) and Ollie, for all their knowledge and fantastic presentation style's just made the weekend so memorable I will never forget it. You guys wer rockstars as Drummond says and well done to everyone who attended aswell, thank you crossfit hq for putting the seminar on it was amazing!

Thank you Rob, Jenn, Adrian, Keith and Austin for a great level 1 certification course at Crossfit Virtuosity this weekend.

44/m/176cm/73kg

As rx'd

16:40 PR (last time 17:46)

Suffered more to be faster. Unbroken including KB-swings (hardest), pull-ups in 20/12/8, HSPUs in 6/5/4/4/4/3/2/2.
12:20 after pull-ups was slightly slower than last time, but HSPUs went smooth and fast.

34:37

Sub'd a cinderblock for a kettlebell

Time includes looking for tree branch for pullups, and going to find cinderblock. Definitely will have it all organized before I start next time!

Brand new to CF, great workout!

M/27/6'1"/190

31:27

Sub KB for 35lb DB
Black band assisted pull-ups
Pike push-ups from box

70 Burpees
60 Sit-ups
50 Kettlebell swings
40 Pull-ups
60 decline push-ups
35 minutes, but this was my first day doing crossfit.

M/35/132#/5'6"

70 Burpees
60 situps
50 kbells 53#
40 pullups
30 hspu on 10# bumper plates-head to ground

Time 16:54

Another fine hot New Orleans afternoon. 98 degrees for this one without heat index.

M/29/180/72

18:45

Rx'd - 15:57 (butterfly abmat sit ups)

Dud it in 14:22 thought I was gonna die

Did it in 14:22 thought I was gonna die

#52 - Thanks!

34:50

sub 35# dumbell for 1.5 pood
reduced weight pullups and HSPs

13:55 as rxd

M/26/177

70 Burpees
60 situps
50 kbells 53#
40 pullups
10 hspu (I had to scale because I was not making 30 after those burpees)
30 pushups

19:13

M/26/177

70 Burpees
60 situps
50 kbells 53#
40 pullups
10 hspu (I had to scale because I was not making 30 after those burpees)
30 pushups

19:13

@ Dmor

i do. it's a good website to log your workouts, but sometimes the mainsite entries are incorrect (either the description or the way you keep score).

you can log custom workouts and challenge friends.

My very first WOD, as I'm considering a transition into Crossfit, from my regular weight-lifting routine.

I'm in SO bad shape lol!

Time: 53:43

Did double pushups as i couldn't do handstand-ones without fainting today :S. And did the KB swings with a regular DB as i couldn't get to my main gym at this hour (22pm Europe)

It can only get better from here! Killer workout btw.

Greetings from Denmark

M/ 29/ 162

70 burpees
60 situps
50 kbells 12 kg
40 pullups (killed me)
30 hspu on 60 degree angle

21 min.

23:14

HSPU self-assist on squat rack.

Another beautiful day in upstate NY!

M/27/5'10/175
Rx 18:50

16:35 rx'd

32 y/o. 5'9" 173lbs

17:23 Rx
M-35-160

15:40 (PR)

14:13 without the hspu.

Crossfit level 1 cert - Chicago
Thank you to the team of CF coaches that provided a informative and impactful weekend. I learned a lot and fed off the energy and passion the coaches brought.

16:01
as rxd

M41/158lbs/5´6¨

16:55

rx'd except 50lbs kb

First WOD.

21:56

I scaled the 40 PUs (band).
I scaled the 30 HSPUs with toes on box.

I thought I was crying, but it was just sweat. I have a lot of work to do.

scaled: 40 lb db for kettlebell.
HSPU, assisted with one leg over a the bar of a smith machine. Sit up anchored.
27 min.
m/55/155

24:56 as RX
strict form on everything

Burpees, situps, squats, supermans, HSPUs at Pentagon City outdoor field complex, not timed. Jogged to/from.
5/6/10:
18:30 as rx'd in garage
situps on rubber mat AF style
did inverse workout in 19:55 a couple days ago

Time:
00:11:35

Alex in Spain

some subbing and scaling but great to be back in the Y and do something resembling a mainsite WOD after a week of travel WODs and hotel gyms

70 Burpees
60 Sit-ups
50 DB swings Russian, 55# db
40 Pullovers, 45# db
30 HSPU Smith bar toe-hook to 5" from floor

15:58

HSPUs on Smith to 5" too easy / too short ROM. Time to move to wall. Burpees in about 5:30, and pumped to finish with 55# db as grip was an issue

w/u - 30 sec Samson, 2x 7s of (push, sit, dip, burpee, 55# db swings, 45# db pullovers, hspu smith bar to 5# from floor), then 9-7-5 for time of 55# db Russian swings + dips = 1:35

c/d - 2x8 48# face pulls, 1000m easy row (splits 2:10, 1:58) - yea to hardly any elbow pain.

In middle of warmup, guy asked "You preparing for something like a competition?" and when I hesitated, answered his own question "Oh, preparing for living longer maybe" and I smiled. Think that's my new answer.

18:17

19:10

70 burpees
60 sit ups
50 kbs
40 pull ups
30 hspu (feet on box, pike)

M/27/176

17:23 as Rx'd
Scarborough,Ontario,Canada

Sub'd Dumbbell swings for the kbs, 25 each arm

Time: 18:05

Just starting and it was a good workout

matt h- sometimes I tell them yes. A competition against myself.

sub 700 m row and 70 push ups for 70 burpees (R knee trauma) 16:40 m/51/167

M/21/148#

70 burpees
60 situps
50 1-pood kettle bell swings
25 pull ups - killed me
30 hspu off a box

18:35

21:12
Sub 135# pushpress for hspu
Great WOD!

M/5'11/204#

f/35/125/5'3

70 burpees
60 situps
50 20 lb db swings
40 pullups
30 feet elevated pushups

22:40

L1 Cert @ CF Virtuosity Bklyn was awesome. Lucked out with a fantastically inspirational group of coaches. Austin, Jenn, Rob, Keith and Adrian made it fun and educational! Left with a lot of tools for my toolbelt.

Crossfit level 1 @Roots: Great weekend in Boulder! Special thanks to the great coaches, especially Russell for his personal example and Nicole for an inspiring strict muscle up!

@ kevin, like that notion of competition against myself.

great work today too.

m/26/5'11/175

12:31 as rx'd

M 51 6'2" 195
as rxed, except alternated pullups and HSPUs.
30 min 50 sec
102 in Phx this afternoon - worked out in my garage -good sweat!

As rx'd
13:42

sweet - posted the longest time!
it sure would be cool if that was a good thing!

scaled -

70 burpee
60 situps
50 KB swings (1 pood)
40 inverted rows
30 pike pushups, feet on ground

27:30

m/51/168...had to sub 55 db. for kettle bell...18:21

ghd situps

25.44

sucked out loud...pr is 20.55

30 Yr old Male
170 Lbs
5'9

70 burpees
60 situps
50 kbells 16 kg
40 pullups
30 hspu on

21:48

M/22/5'11"/ 180
23:04.4 as RX'd

first time using KBs

13:40 rx

@ #46
Amen! We hit the coaching Jackpot!!
Big THANKS to Miranda, Jason, Dave, Josh, Stephane, Zach, all the other coaches and CF Ethos for an incredibly educational and entertaining course!

Wishing Jason and Kenny best of luck at the games.

M/6'0"/185/32

18:50

M/17/6'0"/167 lbs
14:58

M/17/6'0"/167
14:58

Subbed; 45lb kb (biggest I have), toes on wall for HSPU, situps on abmat
15:23

M/48/5'7"/172lbs

22:30 RX except for HSPU red bands. Love chipper WOds 1st time doing this one, can't wait to try it again in six months or so!

m/29/5'11"/175lbs
2nd day of crossfit

24:57 w/ a 15kg kb, pike assist on hspu

m/29/5'11"/175lbs
2nd day of crossfit

24:57 w/ a 15kg kb, pike assist on hspu

19:33(1pood dumbbell swing, hspu on abmat)

M/26/6'/175

20:50
70 burpees
60 situps
50 KB swings w/ 45# dumbell
40 75# push press
30 pikes, feet on floor

Cant even get just one kipping pullup yet, practicing in gym daily. Need to look into using bands so I can make progress.

First did "Grace" for a PR 4:17

About 15 minute rest then today's WOD Rx mostly, with the following exceptions

24 kg KBS

Had to quit after 10 HSPU

16:54

As rx'd 14:08. Did butterfly sit-ups with the abmat.

CrossFit L 1 Course in Charlotte probably the best practical experience gained in two days of my life. The coachs were nothing less than virtuosos. : ) Thanks guys! I wanna be like you when I grow up!

TKA on 2 April 2012, my progress is good
WOD done with deliberate and controlled form
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 pood
40 Pull-ups
30 Handstand push-ups, toe-hook on squat stand for balance
24:19
M/54/6’/205

M/28/5'7"/138

18:01

Sub 1pood KB

CF-L1 @ CrossFit Roots. We had a great time and learned a ton of valuable information. We enjoyed the CrossFit Instructors. Matt and Cherie Chan, Russell Berger, Jason MacDonald, Zac Pine, and Nicole Christensen were extremely knowledgable, and most importantly, extremely approachable. We want to thank Eric and Nicole Christensen for the extra time and patience with all of our questions about their outstanding facility at Roots. We appreciate the hard work from everybody throughout the weekend.

41 minutes ewwwwwww that was awesome!

18:54 rx

16 minutes, as rx'ed

M/31/5'8"/180

M/15/5'9"/148

subbed 65 step jumps for kettle-bell swings and pike HSPU with knees on box for HSPU

21:34

M/15/5'9"/148

subbed 65 step jumps for kettle-bell swings and pike HSPU with knees on box for HSPU

21:34

19:36.

CFLV1 @crossfit roots, thank you so much, Cherie, Nicole, Russell, Zac, Matt, and Jason. We couldn't have asked for more from coaches - energy, knowledge, passion and personality (especially Chan family - HELL YEAH! & PLAY DEFENSE!).

STELLAR cast of coaches at Level 1 course this weekend at CF Ethos!!! Thank you ...thank you...thank you! It was AWESOME!

15 : 22 male 145lbs

15 : 22 male 145lbs

m/40/5'11"/165

21:17 Rx

retired army 1SG
clarksville, tn

18:42
1 pood KB.
HSPU: hands on 35# bumpers, head to 45#+10#+Abmat.

17:48 as rx'd

13:49 as rx'd

26:35
Swings w 50 lb dumbbell, heaviest we got.

Crossfit Kids at Crossfit Brisbane- thanks to Kelly, John, Connor, and Erik for an informative seminar! Thanks for letting us make mistakes and learn from them. And best of all thanks for letting us feel like kids again and have FUN!

Highly recommend this seminar to anyone who needs help feeling comfortable enough to coach the kiddos... Well worth the trip from Atsugi, Japan.

Crossfit level 1 @ Champions: I must say, at time sight, I was a lil disappointed I didn't see any "well-known" crossfit instructors as I registered n scoped out all the "red shirts"... but by Sunday afternoon, I felt blessed to have who we had. A huge thanks to O'Connor for his knowledge n the unique person that he is, had the class laughing all weekend long. Kimmie, Jenni, Matt, Lance, and Chris all deserve just as much credit for sharing their knowledge and being oh so patient with everyone they came across. I definitely learned a ton of information for my personal routine n for future clients. I wish I would of do e it sooner, and not have waited nearly three years. I was super impressed at how well the class schedule flowed and the amount of knowledge these instructors were able to relish on us in the timeframe of the weekend. Thanks again Champions instructors!!

19:39 rx'd

25:15

Variations:
Crossfit situps on ground w/ no ab mat
Sub'd 50# DB for 1.5 pood KB
Pullups on shaky stand really slowed me down

Me: 22:46mins Rx
Dennis The Kimchi-Loverboy: 24:46mins Rx

F/29/56kg/161sm

14.45 :)

18:34

Scaled reps to 60-50-40-30-20
Scaled HSPUs w/ feet propped on stool

did 15 hspus with two abmats
rest rx'd
19:10

m/42/6'0"/195

assisted HSPU, 45lb KB

26:23

no wall - subbed 80 lb shoulder press for hspu
did 55 kb swings... only had a 45 lb'er

13:41

Subbed kettle ball for 45 pound weight.
Subbed HSPU's for elevated puke push-ups
22:13

Subbed kettle ball for 45 pound weight.
Subbed HSPU's for elevated pike press push-ups
22:13

21:55 with elevated push-ups, not full handstand

Great workout!

F/26/5'5"/122

13:05 All reps cut in half. Burpees on 24 inch box, next time 20 inch box. Next time, as many situps as possible unbroken. Pullups, two grey bands. HSPU, two black bands.

13:14 RX'd

M/34/6'0"/235

great workout!

16.00

For time:

60 Burpees
50 Sit-ups
40 Kettlebell swings, 1.5 poods
30 Pull-ups
20 Handstand push-ups to 4 inch platform under my head
20 Handstand push-up progressions (lower legs on top of sofa)

Time: 28:23

19:06 as rx'd.

approximately 7 minutes with the HSPU.

11:41 RX'd

m/27/240
as rxd 36:19

my fiance
f/26/118
33:05

25:36 RX

13:44

Split the workout into 5 rounds with 0 breaks inbetween.

M/22/5'10"/160

25:57
70 Burpees (7:57)
60 situps (10:44)
50 50lb dumbell swing(15:16)
40 strict pullups (20:16)
30 105lb standing shoulder press (25:57)

Time for todays workout for 5 rounds. 21:20

M/24/160'
20:57
:) just started crossfit love this stuff!!!

On July 2nd...

Set a PR for "Grace" at 4:17

Rested for about 15 minutes, then did the WOD mostly Rx, except for 24 kg KBS and ended at 10 HSPUs. The rest would have been futile...

16:54 for the WOD.

@ shane #15, read Gary Taubes Why We Get Fat for info on cholesterol, diet, and better health.

m/44/5'6"/140

30# kbs

19:22

16:50 Finland

16:23" asRx I did the same wod but backwards the last year first the hspu and at the end the burpees, this time I did a better time , John from CrossFit Guayaquil

For time
70 burpees
60 situps
50 db swings, 55#
40 pullups
15 HSPU negatives
3 15-20 sec handstand holds

22:21

Great Level 1 Trainers course at River North CrossFit in Chicago. Joe DeGain, Joe Westerlin, Jon Gilson, Rudy Tapalla, Lindsey Smith, and Brandon Pastorek were excellent instructors.

RNCF Chicago LEVEL 1 Course was Fantastic! Thank you Joe D. and crew for a wonderful weekend of instruction, motivation and inspiration! I can't thank you all enough!!! Safer,Better & Bigger here I come!
:) Robynn

60 Burpees
50 Weighted Sits
40 Kettles
30 Pull ups
20 Pushups
11:08
Last time
11:39

28:53 (head to ambat HSPU)

18:48.

A sincere thank you to all the level one trainers. Such a great experience! I learned so so much, and can't wait to apply and share the knowledge and passion of crossfit! So happy to be a part of the crossfit community:) thanks again and god bless!

M/33/6'3"/200

19:41 Rx'd
Prev:
18:52 - Scaled final 15 HSPUs
Scaled HSPUs - 17:08

I don't know how anyone can break 10 minutes

Rx'd
28:25 (sit-ups done on incline bench)

f/30/125/5'5

really must stop doubling up on WODs when I miss one... this followed nasty girls.

HSPU w/30" box, pull ups w/ green band, KB swing w/ 1pood

12.38

As rx'd, 16:19.

My introduction back after 9 days off. Haven't taken that much time off from CrossFit since the Kilimanjaro trip in '09.

Anyway, I did the burpees 21-21-14-14, the sit-ups 15-15-15-15, kb swings 30-20, pull-ups 15-10-10-5, and HSPUs 12-8-5-3-2. Things got spicy after the swings.

The reverse of this WOD - which looks much more palatable for some reason - came up in February, and I got 14:58. A minute slower - I think I will take it.

I know i'll get slammed for saying this...but wish the WOD page only contained posts regarding that day's workout or other closely related topics. Kind of tired of hearing how great each Level 1 Cert course was. Let's assume they are all great and save the wall for posts people care about. I also realize the irony that I am posting a non-workout related post :)

Time 35 mins

M/36/5'8"/180

12:58 rx'd

okay, that took a ridiculous amount of time. I'm going to try this again one day... I guess I was just not feeling it

as rx'd: 31:40

and for my own records, here is the breakdown per round:
5:31
3:28
4:24
6:00
12:15

I felt like I was going to pass out when I got to those HSPUs...

19:15

70 burpees
60 situps
50 swings with 35lb dumbell
40 pullups
30 hspu as low as I could go.

20:52

The lvl 1 course at Crossfit Champions in Tomball was spot on!!!! Thanks again to all our coaches!!!!

Subbed KB for SHP 50#
21:30

M/23/225/6'1"

V-pike HSPU w/toes on a box.

Otherwise RX'd

15:10

37:57

50% wod, 35 burpees, 30 su, 25 62 lb. kb, 20 pullups, 15 hspu

7:54

Excellent performance Carole and Kevin.

30:00. But I did it!

M/28/6'185

13:20 NOT RX'd

45lb plate for kb swings. All else rx'd

25 / M / 5'9" / 139lbs

50lb kettlebell

34:59

DG

46/F/5'2"/116

35 modified burpees
30 sit ups
25 kettlebell swings 20lbs
20 assisted pullups
15 dumbbell shoulder presses 12.5lbs

17:10

m/32/5'10/199

21.18

16:50

14 08 Rxd

F/38/5'7/154

20:29

16kg KB
Reduced load pullups
HSPU toes on box

I didnt tap the clock well and for 20 burpees I didnt count the time =(

At the end as Rxd i did 12:32 but is hard to tell because of the time of those 20 burpees is not there. So maybe 14:00? =(

CF-L1 @ CF Roots boiled down into 2 words: The Shiz.

Thank you to Nicole Christensen,Matt and Cherie Chan, Russell Berger, Jason MacDonald and Zac Pine. The instruction was top notch. I learned quite a bit. All the best to y'all in your future endeavors.

Cheers!

M35/5'4"/145lbs
ABMAT anchored situps
9:51 PR

18:58

26:42

haven't wanted to puke this hard since I quit drinking. HSPU took over 7 minutes!

37:36
24kg kettlebell
assisted pull ups at 12/72

20 minutes
used 2x33lb plates for kb swings
did only 2 HSPUs before Ruby called me to dinner

17:37 and had to sub the HSPU. Used 1.5 pood kettlebell standing shoulder presses.

M 54/5'11"/215....my first posting

As RXed except for the last 15 HS PUs modified. I kept sliding off the wall...and.....well.....I thought I was going to puke. Seemed like a good idea at the time.

20:10

Compare to:
110322 - 18:05
100430 - 18:25

m/43/5'11/179
subbed box HSPUs and 1 pood kettlebells
16:30

Scaled KB to 1pood.
21:17

M/42/5'8"/167

As Rx'd 17:20

2012-07-04: Sub 12rnds of 400m run, 6 burpee's, 5 ghdsu's, 5 kb's, 4 strict pu's, 3 hspu's.  ~45, 3:20-4:05. 
2011-03-22: 19:16. Rnds@4:12,2:35,2:33,2:53,7:00. Tabata til HSPU's.
2010-05-03: 24:25. Rnds@5:08,2:47,3:17,3:49,9:22.
2010-04-27: 19:29. Rnds@3:17,2:31,2:54,2:57,7:48. (Reverse)

As Rx 16:45

M/168#/6'/38yrs

29:40 as rx'd

16:10
Did sets as 50-40-30-20-10

16:51 Rx. M/28/225/6'2"

25:00 Rx'd

For time:
60 Burpees
50 Sit-ups
40 Kettlebell swings, 1.5 poods
30 Pull-ups
20 Handstand push-up progressions

17:58 (pr by 5 minutes). Most time made up during hspu, which were admittedly shallow. Focus on full-range next time.

18:54
heaviest KB in the James Gym
35 lb DB press instead of HSPU

M/35/5'9"/150

Did this workout today.

29:05

45 lb dumbell for swings and assisted HSPU off of weight bench.

Holy smokes!

M/35/5'9"/150

Did this workout today

29:05

45 lb dumbell for swings and assisted HSPU off of weight bench.

Holy smokes!

Helluva way to get back into doing burpees again! Oh, how I missed u burpees!

23:42

27/M/5'11"/180

16:23.7
2 rounds cut in half

16:23.7
2 rounds cut in half

18:13 as Rx'd.

Strictly Rx

55lb Db for 1.5 pood KB
Strict pullups

Oops forgot.....26:14

As rx'd:

26:17

10:45 Rx'd (PR)

7/5...36:36...no HR
Scaled to 60/50(abmat w/ heels touching)/40(55#db)/30/20. Burpees (8:17) & HSPU's (12:51) took the longest. HSPU's started in 3's, then 2's, then singles.

As Rx'd 16:20
(Time for 3-22-2011 was 23:35)

34:00
45lb kb

42;32, almost puked twice...

33 yom, 190 lbs

21:15 (pr) as rx'd

F/26/145/18 wks Pregnant

As Rx'd

28:02

2010 PR of 23:48

Should of looked that up before I did this one it would've given me something to shoot for

27:44...now I'm bummed that's not even close!!

24:12

C-
HSPU w/ hands on 10# plates, top of head to ground
35# KBS
abmat SU w/ hands touching overhead and shoelaces
13:26

18:30, 29 YOM, strict everything..in afghanistan

35# KB (all I had)
feet on baby crib for HSPU

25:26

m/38/5'10"/165

23:45 rx'd

31:45 with the hspu scaled to decline pike push ups and pullups scaled. M/24/5'8"/193

M/6'/240
sub 35# KB (highest gym has)
sub jumb PU's
sub knees on 36" box HSPU
23:19

40/35/30/25/20
8:23

With a Partner resting while they finish each exercise. Hurting so good!

27:52

did 1/2 of everything

8:41

rx'd @ 18:15

17:49

Subbed 55lb dumbbell for kb swings
Kleenex box at bottom for hspu

17:15

37:42 RX! For the first time I was able to do actual kipping pull-ups, I realized with only eight to go that my technique was taking more effort than it should have, and once I let go and really connected with the kipping swing, the last eight were easier than the first 32! Gotta love that about CrossFit. Sometimes you just have an "Aha!" moment right when you need it. During the handstand push-ups I learned that good technique can get you through any amount of fatigue, and I also learned what completely fried shoulders feel like :-)

26.03. 27 of the HSPUs with knees on box.

22 mins

21:42 rx'd

Burpees tough as always. SU broken 40-20., KB broken 30-20., PU broken 10-10-10-10. HSPU just plain broken - largest I was able to string together was 9.

WOD for 7/2/12

For time:
70 Burpees - broken, 20-15-10-10-5-5-5 (roughly)
60 Sit-ups - 30-30
50 Kettlebell swings, 1.5 poods - 25-25
40 Pull-ups - 10-10-5-5-5-5
30 Handstand push-ups - heavily scaled, laying over box - 20-10

20:38 - killer

M/44/5'11"/195

70 burpees
60 unanchored sit-ups
50 1.5-pood KBS
40 pull-ups
30 hand release push-ups

22:18

37/m/173
As rx 23:32

07/03/2012

Sub'd db for KB, AB mat and dbl rope pulls for pullups and db left shldr press:

29:40

Joe Bo: 26:20

at 218 4th st BB

M/20/185

12:52 rx'd

m/22/213

Warmup then worked up to doing my first pistol squat!!

sub 50# DB for KB
sub pushup for HSPU (can't do these at all--need work)

16:30 otherwise. If I could just do those damn HSPUs...

19:30

m/38/5'9/177
Just a row, some situps & back ext to WU. Making up for sleeping in & taking it easy to rest knee.
17:24-Pleased, esp since Burpees so much slower than last.
4.51-Burpees, 2.11 Situps, 2.25 KB - Only 1 break on swings really helped, 2.30 PU-did in sets of 10, 5.27 HSPU - this is where I really made up time.
3/22/11:
19:07
Burpees: 4:32
SU - 2:11
KB - 2:49
PU - 2:23
HSPU - 7:40
Burpees much better since I did straight drop to ground instead of descending to squat first. Shouldn't have stopped at 25KB. Made for 3 breaks.
Didn't push hard enough on situps.
PU not bad.
HSPU pretty rough. More success w/chest to wall but tough getting down. Tried to alternate w/back to wall. These were tougher.
4/30/10: 20:38

m/25/5'10/190

20:30

Jeff @ work
UA Abmat sit ups
HSPU with hands on 45# DBs
21:18

11:10 at the end of pull ups.
About 2 minutes slower than last time.

15:40 - HM Afghanistan

M/52/153/1-1-06

Done 7/17
Scaled to 50-40-30-20-10

11:03

m/26/155/5'6

as rx'd: 20:13

unanchored situps
neutral grip jumping pu
hspu with toes on smith machine

time: 32:22

m/41/5'8/240

For time:
70 Burpees - 5:45
60 Sit-ups - 3:24
50 Kettlebell swings, 1.5 poods - 3:06
40 Pull-ups - 4:15
30 Standing Press, 135 lbs - 6:04

22:36

Impressed by all the low times up there. Last two went really slow for me, so got some good targets to go after.

M/27/5'11''/200

Actually finished and 8 minutes better than last time

21:11 PR

18:54 @ 1 pood

scaled: 60-50-40-30-20

16:09

scaled: 60-50-40-30-20

16:09

21:42 Scaled HSPU (pike form 30" box onto Abmat)

18:48

22:33 (pr by 2:14)

-hspu to abmat
-situps: abmat

18:37 10.10.12 kipped pull ups & 2nd half of HSPU, HSPU to abmat, 24k db

18:13 06.04.11 - straight leg sit ups, sub 24k db swings, assisted hspu - heels hooked over smith m/c bar

CFWUx1
23:05 (+1:39)
Ankle still sore.
All HSPU strict.