July 2, 2012

Monday 120702

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

Post time to comments.

Compare to 110322.

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CrossFit Level 1 Certificate Courses: CrossFit Ethos, CrossFit X Factor, CrossFit Charlotte, CrossFit Roots, River North CrossFit, CrossFit Virtuosity, CrossFit Champions, CrossFit Centrum, Revolution X.
CrossFIt KidsCourses: CrossFit Brisbane.


"Simple Nutrition" with E.C. Synkowski, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]


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


"I not only use all the brains that I have, but all that I can borrow."
- Woodrow Wilson

Posted by Pukie at July 2, 2012 5:00 PM
Comments

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).

Comment #1 - Posted by: Harry at July 1, 2012 5:13 PM

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?

Comment #2 - Posted by: SirBearington at July 1, 2012 5:20 PM

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

Comment #3 - Posted by: Matt at July 1, 2012 5:33 PM

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

Comment #4 - Posted by: Eric Cheek at July 1, 2012 5:36 PM

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

Comment #5 - Posted by: bhs at July 1, 2012 5:40 PM

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

Comment #6 - Posted by: mikeyman77 at July 1, 2012 5:51 PM

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!

Comment #7 - Posted by: Colin at July 1, 2012 5:51 PM

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

Comment #8 - Posted by: Johnie at July 1, 2012 5:55 PM

The answer is 54 lbs.

Comment #9 - Posted by: Trueson at July 1, 2012 5:57 PM

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 :)

Comment #10 - Posted by: carrie at July 1, 2012 6:01 PM

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

Comment #11 - Posted by: Dara at July 1, 2012 6:24 PM

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!

Comment #12 - Posted by: Jess at July 1, 2012 6:28 PM

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!

Comment #13 - Posted by: Doug Armstrong at July 1, 2012 6:29 PM

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!

Comment #14 - Posted by: Matt at July 1, 2012 6:35 PM

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:)

Comment #15 - Posted by: TTW at July 1, 2012 6:35 PM

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!

Comment #16 - Posted by: Olivia H. at July 1, 2012 6:36 PM

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

Comment #17 - Posted by: James Ball at July 1, 2012 6:37 PM

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

Comment #18 - Posted by: Shmitty at July 1, 2012 6:37 PM

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.

Comment #19 - Posted by: Philip Gaskin at July 1, 2012 6:59 PM

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.

Comment #20 - Posted by: Heidi at July 1, 2012 7:06 PM

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

Comment #21 - Posted by: Trueson at July 1, 2012 7:12 PM

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!

Comment #22 - Posted by: Randi Elphick at July 1, 2012 7:20 PM

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?

Comment #23 - Posted by: Al B. (...from group 4, not group 3) at July 1, 2012 7:22 PM

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!

Comment #24 - Posted by: Odie at July 1, 2012 7:23 PM

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

Comment #25 - Posted by: Seabass at July 1, 2012 7:26 PM

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!

Comment #26 - Posted by: Chris Kable at July 1, 2012 7:35 PM

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!

Comment #27 - Posted by: Karen at July 1, 2012 7:37 PM

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.

Comment #28 - Posted by: Daniel at July 1, 2012 7:38 PM

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

Comment #29 - Posted by: Kevin at July 1, 2012 7:39 PM

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!

Comment #30 - Posted by: Becky at July 1, 2012 7:48 PM

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!

Comment #31 - Posted by: Jennifer at July 1, 2012 7:53 PM

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!!

Comment #32 - Posted by: Edward at July 1, 2012 7:56 PM

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!

Comment #33 - Posted by: Jack f at July 1, 2012 7:59 PM

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!

Comment #34 - Posted by: Holly at July 1, 2012 8:04 PM

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

Comment #35 - Posted by: Brian Kadien at July 1, 2012 8:04 PM

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!

Comment #36 - Posted by: Loriedana at July 1, 2012 8:06 PM

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.

Comment #37 - Posted by: Jack F at July 1, 2012 8:08 PM

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

Comment #38 - Posted by: Laura at July 1, 2012 8:11 PM

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!

Comment #39 - Posted by: Rich at July 1, 2012 8:12 PM

AFAP?

Comment #40 - Posted by: Nick at July 1, 2012 8:13 PM

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

Comment #41 - Posted by: River North CrossFit at July 1, 2012 8:14 PM

*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!

Comment #42 - Posted by: Lori at July 1, 2012 8:19 PM

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.

Comment #43 - Posted by: Andrea at July 1, 2012 8:23 PM

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!

Comment #44 - Posted by: Rob McCoy at July 1, 2012 8:37 PM

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!

Comment #45 - Posted by: Donna C. at July 1, 2012 8:44 PM

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!!

Comment #46 - Posted by: Jenna DiPasquale at July 1, 2012 8:59 PM

18:49. Rx

Cfbd 11/29/11

M 39 162.

Comment #47 - Posted by: Krautt at July 1, 2012 8:59 PM

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

Comment #48 - Posted by: Zach Krych at July 1, 2012 8:59 PM

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

Comment #49 - Posted by: Kelsey at July 1, 2012 9:37 PM

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

Comment #50 - Posted by: Robbie Mooy at July 1, 2012 10:12 PM

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,

Comment #51 - Posted by: Forrest at July 1, 2012 10:37 PM

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

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

Comment #52 - Posted by: Diana Vieira at July 1, 2012 10:50 PM

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

Comment #53 - Posted by: CE (M/41/178lbs) at July 1, 2012 11:05 PM

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. :)

Comment #54 - Posted by: Gladys Cortez at July 2, 2012 12:11 AM

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

Comment #55 - Posted by: Eric Wilson at July 2, 2012 12:14 AM

42yo/196/5'11/

22:15

Comment #56 - Posted by: Ed at July 2, 2012 2:10 AM

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

Comment #57 - Posted by: Matt at July 2, 2012 2:43 AM

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!"

Comment #58 - Posted by: Jonas Mong at July 2, 2012 2:47 AM

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!"

Comment #59 - Posted by: Jonas Mong at July 2, 2012 2:49 AM

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

Comment #60 - Posted by: Mergi at July 2, 2012 2:54 AM

Awesome course in Charlotte this weekend!!

Comment #61 - Posted by: Jared at July 2, 2012 3:42 AM

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!

Comment #62 - Posted by: Linda Kable at July 2, 2012 4:05 AM

19:09

Comment #63 - Posted by: Shane G 6'3"/220/27 at July 2, 2012 4:17 AM

16:44 (50#kb, reverse order)

Comment #64 - Posted by: ART/M/43/5'5"/145 at July 2, 2012 4:30 AM

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!!

Comment #65 - Posted by: Dom Inglis at July 2, 2012 4:56 AM

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

Comment #66 - Posted by: Alana D at July 2, 2012 5:02 AM

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

Comment #67 - Posted by: Matt Blanton at July 2, 2012 5:06 AM

14:53 (a month ago)

Comment #68 - Posted by: Dimos at July 2, 2012 5:10 AM

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

Comment #69 - Posted by: Jerry at July 2, 2012 5:13 AM

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

Comment #70 - Posted by: Dong at July 2, 2012 5:20 AM

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.

Comment #71 - Posted by: Shmitty at July 2, 2012 5:22 AM

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!

Comment #72 - Posted by: KK at July 2, 2012 5:23 AM

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

Comment #73 - Posted by: paul at July 2, 2012 5:29 AM

22:02

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

m/34/205/6'

Comment #74 - Posted by: James at July 2, 2012 5:32 AM

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

Comment #75 - Posted by: Tod M/42/5'10/180 at July 2, 2012 5:36 AM

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

Comment #76 - Posted by: Lindsay K at July 2, 2012 5:43 AM

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!!

Comment #77 - Posted by: Steve L at July 2, 2012 5:43 AM

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.

Comment #78 - Posted by: Jared Ganoung at July 2, 2012 5:50 AM

16:36 Rx'd

22/65kg/5'3

Comment #79 - Posted by: Nero at July 2, 2012 5:51 AM

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! :)

Comment #80 - Posted by: Meg E at July 2, 2012 5:56 AM

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!!

Comment #81 - Posted by: Jessica Wendeln at July 2, 2012 6:20 AM

as rx'd

26:00

Yuck.

Comment #82 - Posted by: texinma (m/43/5'7"/150 at July 2, 2012 6:23 AM

awesome workout - one of my favorites!

23:20 rx

M/51/190lb

Comment #83 - Posted by: Mazzone, Chantilly at July 2, 2012 6:24 AM

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

Comment #84 - Posted by: Magnus at July 2, 2012 6:27 AM

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

Comment #85 - Posted by: JP at July 2, 2012 6:31 AM

25:02 rx'd

used 25 kg db

Comment #86 - Posted by: marky mark at July 2, 2012 6:41 AM

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

Comment #87 - Posted by: Oscar at July 2, 2012 6:43 AM

M/ 31/ 6"0'/ 210lb

19:20 as RXd.

Far too Slow today....

Comment #88 - Posted by: Phil smith at July 2, 2012 6:51 AM

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!!

Comment #89 - Posted by: Dina at July 2, 2012 6:53 AM

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

Comment #90 - Posted by: Christine at July 2, 2012 6:58 AM

F/22/144lb

20:56 Rx'd

Comment #91 - Posted by: Taya at July 2, 2012 7:00 AM

M/39/6'/150#

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

13:14

Comment #92 - Posted by: ian c r at July 2, 2012 7:05 AM

m/42/6'4/235

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

Comment #93 - Posted by: Michael at July 2, 2012 7:20 AM

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!!!

Comment #94 - Posted by: DontaFinney at July 2, 2012 7:23 AM

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!

Comment #95 - Posted by: Michelle at July 2, 2012 7:23 AM

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

M/31/6'2/230

Comment #96 - Posted by: Notsotopcop at July 2, 2012 7:27 AM

M 50/150 lbs

14:50

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

Comment #97 - Posted by: MGee at July 2, 2012 7:33 AM

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

18'05"

Burpeeeeees!!!!

Comment #98 - Posted by: Erik at July 2, 2012 7:39 AM

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

Comment #99 - Posted by: Lindsay at July 2, 2012 7:45 AM

First WOD - 23/170/5'8"

10 mins 58 secs

Loving it.

Comment #100 - Posted by: Ramine at July 2, 2012 7:53 AM

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.

Comment #101 - Posted by: Stef at July 2, 2012 8:09 AM

Sub'd 45lb plate for kb swings

M/22/170
17:31

Hspu's definitely the killer

Comment #102 - Posted by: Chris M at July 2, 2012 8:25 AM

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!

Comment #103 - Posted by: Shellie G at July 2, 2012 8:25 AM

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


Comment #104 - Posted by: matt h at July 2, 2012 8:27 AM

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

Comment #105 - Posted by: Kelly Davis at July 2, 2012 8:36 AM

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

Comment #106 - Posted by: Playoff Beard at July 2, 2012 8:41 AM

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.

Comment #107 - Posted by: Paula at July 2, 2012 8:43 AM

48 yo m 5'11"
19:08

Comment #108 - Posted by: Steve at July 2, 2012 8:48 AM

M/38/157

11:42 as rx'd

f/30/120

18:41 as rx'd

Comment #109 - Posted by: Shane Cross at July 2, 2012 8:52 AM

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

Comment #110 - Posted by: denise thomas at July 2, 2012 9:09 AM

M/22/6'3"/220

29:48 as RX'd

Comment #111 - Posted by: Groves at July 2, 2012 9:18 AM

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

Comment #112 - Posted by: grotus at July 2, 2012 9:21 AM

21:17
Unbroken burpees and dead hang pullups!

Rory
Afghanistan

Comment #113 - Posted by: Rory at July 2, 2012 9:21 AM

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!

Comment #114 - Posted by: Tarrah at July 2, 2012 9:30 AM

17:21 as RX'd
I

Comment #115 - Posted by: Eric Dunne at July 2, 2012 9:41 AM

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.

Comment #116 - Posted by: Alex Rivera at July 2, 2012 9:44 AM

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

20:45
@17 weeks

Comment #117 - Posted by: brittk at July 2, 2012 9:45 AM

44yo/175/5'9/

24:34

Comment #118 - Posted by: Jed D at July 2, 2012 9:50 AM

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

Comment #119 - Posted by: Drewpy at July 2, 2012 9:53 AM

14:27 as rx'd

Dane
Afghanistan

Comment #120 - Posted by: Dane at July 2, 2012 9:55 AM

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

Comment #121 - Posted by: Anna at July 2, 2012 10:00 AM

M/23/5'8"/170

19:05

F/21/5'8"/150

19:46

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

Comment #122 - Posted by: Bad_Bad at July 2, 2012 10:06 AM

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

Comment #123 - Posted by: hobiejack at July 2, 2012 10:21 AM

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.

Comment #124 - Posted by: Seader at July 2, 2012 10:29 AM

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!"

Comment #125 - Posted by: Brittany at July 2, 2012 10:32 AM

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!

Comment #126 - Posted by: Kevin C. (M/53/5'11"/175) at July 2, 2012 10:38 AM

M/23/185
Rx..15:17

Comment #127 - Posted by: Brianoker at July 2, 2012 10:47 AM

M. 32. 80kg
As rx'd

16:24

Comment #128 - Posted by: bento from jordan at July 2, 2012 10:52 AM

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!!

Comment #129 - Posted by: Anthony at July 2, 2012 10:52 AM

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

Comment #130 - Posted by: Justin at July 2, 2012 11:01 AM

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

Comment #131 - Posted by: Justin at July 2, 2012 11:05 AM

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!

Comment #132 - Posted by: Chad at July 2, 2012 11:07 AM

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

Comment #133 - Posted by: Mark Warren at July 2, 2012 11:17 AM

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

17:50

Comment #134 - Posted by: GleichSTL m/34/177/5'10" at July 2, 2012 11:23 AM

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

Comment #135 - Posted by: Paddy at July 2, 2012 11:30 AM

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

Comment #136 - Posted by: Paddy at July 2, 2012 11:31 AM

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

Comment #137 - Posted by: byron at July 2, 2012 11:32 AM

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

Comment #138 - Posted by: byron at July 2, 2012 11:33 AM

Min 16:20

Comment #139 - Posted by: Giuseppe at July 2, 2012 11:38 AM

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.

Comment #140 - Posted by: Charles W. at July 2, 2012 11:41 AM

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

Comment #141 - Posted by: Fredde B at July 2, 2012 11:42 AM

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

Comment #142 - Posted by: Mike at July 2, 2012 11:45 AM

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!

Comment #143 - Posted by: B. McCormick at July 2, 2012 11:47 AM

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

Comment #144 - Posted by: fargingbastige at July 2, 2012 11:48 AM

20:01 as Rx'd

Comment #145 - Posted by: Adam/M/27/165 at July 2, 2012 11:49 AM

21:04...

as Rx'd...

Brutal, but great WOD...

m/38/192/6'3"

Comment #146 - Posted by: travis at July 2, 2012 11:52 AM

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!

Comment #147 - Posted by: Mike at July 2, 2012 11:54 AM

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!!

Comment #148 - Posted by: James at July 2, 2012 11:57 AM

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

15:46

Comment #149 - Posted by: JK/m/29/5'10"/205 at July 2, 2012 12:01 PM

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

Comment #150 - Posted by: Andre at July 2, 2012 12:05 PM

17:16
Rx

M/36/185/5'10"

Comment #151 - Posted by: Dave at July 2, 2012 12:11 PM

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!

Comment #152 - Posted by: Wilson at July 2, 2012 12:19 PM

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

Comment #153 - Posted by: BP at July 2, 2012 12:28 PM

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.

Comment #154 - Posted by: Memuc at July 2, 2012 12:36 PM

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!

Comment #155 - Posted by: Dave at July 2, 2012 12:39 PM

M/27/6'1"/190

31:27

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

Comment #156 - Posted by: BuenoKB85 at July 2, 2012 12:40 PM

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.

Comment #157 - Posted by: Mead Schlemmer at July 2, 2012 12:57 PM

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.

Comment #158 - Posted by: Robert at July 2, 2012 12:59 PM

M/29/180/72

18:45

Comment #159 - Posted by: ukr17 at July 2, 2012 1:02 PM

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

Comment #160 - Posted by: Townsend m/28/5'8"/138 at July 2, 2012 1:05 PM

Dud it in 14:22 thought I was gonna die

Comment #161 - Posted by: phillip at July 2, 2012 1:06 PM

Did it in 14:22 thought I was gonna die

Comment #162 - Posted by: phillip blacha at July 2, 2012 1:08 PM

#52 - Thanks!

34:50

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

Comment #163 - Posted by: Colin at July 2, 2012 1:17 PM

13:55 as rxd

Comment #164 - Posted by: aermio m/33/5'7"/158 at July 2, 2012 1:33 PM

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

Comment #165 - Posted by: Paul at July 2, 2012 1:40 PM

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

Comment #166 - Posted by: Paul at July 2, 2012 1:40 PM

@ 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.

Comment #167 - Posted by: aermio m/33/5'7"/158 at July 2, 2012 1:41 PM

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

Comment #168 - Posted by: MIKarlsen at July 2, 2012 1:44 PM

M/ 29/ 162

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

21 min.

Comment #169 - Posted by: Zonnetje at July 2, 2012 1:47 PM

23:14

HSPU self-assist on squat rack.

Another beautiful day in upstate NY!

Comment #170 - Posted by: james.patrick [M/50/66"/135] at July 2, 2012 1:50 PM

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

Comment #171 - Posted by: Giles Ambrose at July 2, 2012 1:55 PM

16:35 rx'd

32 y/o. 5'9" 173lbs

Comment #172 - Posted by: Peter Schied at July 2, 2012 2:04 PM

17:23 Rx
M-35-160

Comment #173 - Posted by: Johnie at July 2, 2012 2:12 PM

15:40 (PR)

Comment #174 - Posted by: mlt at July 2, 2012 2:17 PM

14:13 without the hspu.

Comment #175 - Posted by: dean at July 2, 2012 2:18 PM

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.

Comment #176 - Posted by: Dan at July 2, 2012 2:23 PM

16:01
as rxd

M41/158lbs/5´6¨

Comment #177 - Posted by: pablo (Argentina) at July 2, 2012 2:23 PM

16:55

rx'd except 50lbs kb

Comment #178 - Posted by: Yuji Inagaki at July 2, 2012 2:25 PM

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.

Comment #179 - Posted by: Kevin at July 2, 2012 2:57 PM

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

Comment #180 - Posted by: Roger at July 2, 2012 3:14 PM

24:56 as RX
strict form on everything

Comment #181 - Posted by: Tim 32 5'6" 170 at July 2, 2012 3:23 PM

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

Comment #182 - Posted by: Ajax at July 2, 2012 3:28 PM

Time:
00:11:35

Alex in Spain

Comment #183 - Posted by: Alex Collins at July 2, 2012 3:29 PM

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.

Comment #184 - Posted by: matt h at July 2, 2012 3:57 PM

18:17

Comment #185 - Posted by: JDisch at July 2, 2012 4:03 PM

19:10

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

Comment #186 - Posted by: Randy H M/46/5-10ish/174 at July 2, 2012 4:08 PM

M/27/176

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

Comment #187 - Posted by: Amir at July 2, 2012 4:10 PM

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

Time: 18:05

Just starting and it was a good workout

Comment #188 - Posted by: Teanu Rickard at July 2, 2012 4:15 PM

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

Comment #189 - Posted by: Kevin C. (M/53/5'11"/175) at July 2, 2012 4:25 PM

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

Comment #190 - Posted by: Dr B at July 2, 2012 4:28 PM

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

Comment #191 - Posted by: Josh at July 2, 2012 4:35 PM

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

M/5'11/204#

Comment #192 - Posted by: Adam at July 2, 2012 4:35 PM

f/35/125/5'3

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

22:40

Comment #193 - Posted by: Jessica at July 2, 2012 4:39 PM

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.

Comment #194 - Posted by: Maria B at July 2, 2012 4:44 PM

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!

Comment #195 - Posted by: Sara Krych at July 2, 2012 4:48 PM

@ kevin, like that notion of competition against myself.

great work today too.

Comment #196 - Posted by: matt h at July 2, 2012 4:50 PM

m/26/5'11/175

12:31 as rx'd

Comment #197 - Posted by: msb at July 2, 2012 4:53 PM

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!

Comment #198 - Posted by: bobr at July 2, 2012 4:59 PM

As rx'd
13:42

Comment #199 - Posted by: Troy at July 2, 2012 5:01 PM

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

Comment #200 - Posted by: bobr at July 2, 2012 5:03 PM

scaled -

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

27:30

Comment #201 - Posted by: dan at July 2, 2012 5:08 PM

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

Comment #202 - Posted by: Darrell Porter at July 2, 2012 5:15 PM

ghd situps

25.44

sucked out loud...pr is 20.55

Comment #203 - Posted by: controlfreak at July 2, 2012 5:44 PM

30 Yr old Male
170 Lbs
5'9

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

21:48

Comment #204 - Posted by: Nick at July 2, 2012 5:45 PM

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

first time using KBs

Comment #205 - Posted by: Miles Forks at July 2, 2012 5:49 PM

13:40 rx

Comment #206 - Posted by: Husar at July 2, 2012 5:56 PM

@ #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.

Comment #207 - Posted by: Debbie at July 2, 2012 5:58 PM

M/6'0"/185/32

18:50

Comment #208 - Posted by: Greg at July 2, 2012 6:01 PM

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

Comment #209 - Posted by: Samuel at July 2, 2012 6:02 PM

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

Comment #210 - Posted by: Samuel at July 2, 2012 6:03 PM

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

Comment #211 - Posted by: sebastian m/43/180/6'2" at July 2, 2012 6:03 PM

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!

Comment #212 - Posted by: Mario Melendez at July 2, 2012 6:13 PM

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

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

Comment #213 - Posted by: Glenjamin at July 2, 2012 6:14 PM

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

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

Comment #214 - Posted by: Glenjamin at July 2, 2012 6:14 PM

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

Comment #215 - Posted by: Saganamooo at July 2, 2012 6:25 PM

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.

Comment #216 - Posted by: dawgie at July 2, 2012 6:31 PM

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

Comment #217 - Posted by: Trueson M/39/5'8"/165 at July 2, 2012 6:35 PM

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

Comment #218 - Posted by: Kurt M/38/185 at July 2, 2012 6:38 PM

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!

Comment #219 - Posted by: Joe F at July 2, 2012 7:21 PM

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

Comment #220 - Posted by: Pete at July 2, 2012 7:24 PM

M/28/5'7"/138

18:01

Sub 1pood KB

Comment #221 - Posted by: Blake Lansford at July 2, 2012 7:27 PM

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.

Comment #222 - Posted by: Jasper & Melissa K at July 2, 2012 7:28 PM

41 minutes ewwwwwww that was awesome!

Comment #223 - Posted by: shawn at July 2, 2012 7:37 PM

18:54 rx

Comment #224 - Posted by: ChadB at July 2, 2012 7:45 PM

16 minutes, as rx'ed

M/31/5'8"/180

Comment #225 - Posted by: Arcticelf at July 2, 2012 8:02 PM

M/15/5'9"/148

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

21:34

Comment #226 - Posted by: Ricky at July 2, 2012 8:05 PM

M/15/5'9"/148

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

21:34

Comment #227 - Posted by: Ricky at July 2, 2012 8:06 PM

19:36.

Comment #228 - Posted by: Xman at July 2, 2012 8:09 PM

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!).

Comment #229 - Posted by: Ryan & Melissa at July 2, 2012 8:20 PM

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

Comment #230 - Posted by: Alana at July 2, 2012 8:34 PM

15 : 22 male 145lbs

Comment #231 - Posted by: Miguel at July 2, 2012 8:36 PM

15 : 22 male 145lbs

Comment #232 - Posted by: Miguel at July 2, 2012 8:38 PM

m/40/5'11"/165

21:17 Rx

retired army 1SG
clarksville, tn

Comment #233 - Posted by: mark nash at July 2, 2012 8:40 PM

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

Comment #234 - Posted by: Evelyn F/28/5'8"/155 at July 2, 2012 8:51 PM

17:48 as rx'd

Comment #235 - Posted by: cmerrick M/24/5'5/155 at July 2, 2012 9:00 PM

13:49 as rx'd

Comment #236 - Posted by: magnus at July 2, 2012 10:46 PM

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

Comment #237 - Posted by: JT m/39/5'10"/175 at July 2, 2012 11:04 PM

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.

Comment #238 - Posted by: Leslie Surowiec at July 2, 2012 11:25 PM

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!!

Comment #239 - Posted by: Fireman Tim at July 2, 2012 11:26 PM

19:39 rx'd

Comment #240 - Posted by: Josh at July 2, 2012 11:29 PM

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

Comment #241 - Posted by: Julio V. M/34/5'6"/174 at July 2, 2012 11:37 PM

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

Comment #242 - Posted by: Rory Teo at July 3, 2012 12:27 AM

F/29/56kg/161sm

14.45 :)

Comment #243 - Posted by: Olesya at July 3, 2012 2:48 AM

18:34

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

Comment #244 - Posted by: Brett (M/24/188cm/77kg) at July 3, 2012 3:21 AM

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

Comment #245 - Posted by: DPL at July 3, 2012 3:47 AM

m/42/6'0"/195

assisted HSPU, 45lb KB

26:23

Comment #246 - Posted by: Jeff H at July 3, 2012 4:22 AM

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

13:41

Comment #247 - Posted by: CrossFort at July 3, 2012 4:33 AM

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

Comment #248 - Posted by: Mike at July 3, 2012 5:25 AM

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

Comment #249 - Posted by: Mike at July 3, 2012 5:26 AM

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

Great workout!

F/26/5'5"/122

Comment #250 - Posted by: Macleay at July 3, 2012 5:58 AM

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.

Comment #251 - Posted by: Elliott Harding at July 3, 2012 6:48 AM

13:14 RX'd

M/34/6'0"/235

great workout!

Comment #252 - Posted by: Adam at July 3, 2012 6:53 AM

16.00

Comment #253 - Posted by: ameen at July 3, 2012 7:08 AM

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

Comment #254 - Posted by: Jonathan Offen at July 3, 2012 7:12 AM

19:06 as rx'd.

approximately 7 minutes with the HSPU.

Comment #255 - Posted by: Kyle Bisceglie, 45/m, 5'10", 180 at July 3, 2012 7:37 AM

11:41 RX'd

Comment #256 - Posted by: BH2 at July 3, 2012 7:37 AM

m/27/240
as rxd 36:19

my fiance
f/26/118
33:05

Comment #257 - Posted by: Andrew Altman at July 3, 2012 7:48 AM

25:36 RX

Comment #258 - Posted by: NAR at July 3, 2012 7:52 AM

13:44

Split the workout into 5 rounds with 0 breaks inbetween.

M/22/5'10"/160

Comment #259 - Posted by: Ethan at July 3, 2012 8:05 AM

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)

Comment #260 - Posted by: BTL at July 3, 2012 8:29 AM

Time for todays workout for 5 rounds. 21:20

Comment #261 - Posted by: Jeremiah Slaton at July 3, 2012 8:58 AM

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

Comment #262 - Posted by: Michael at July 3, 2012 8:58 AM

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.

Comment #263 - Posted by: Trueson M/39/5'8"/165 at July 3, 2012 9:09 AM

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

Comment #264 - Posted by: matt h at July 3, 2012 9:16 AM

m/44/5'6"/140

30# kbs

19:22

Comment #265 - Posted by: duane at July 3, 2012 9:24 AM

16:50 Finland

Comment #266 - Posted by: Jim at July 3, 2012 9:25 AM

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

Comment #267 - Posted by: John Aguilar at July 3, 2012 9:38 AM

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

22:21

Comment #268 - Posted by: JFA at July 3, 2012 9:46 AM

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.

Comment #269 - Posted by: K-Flo at July 3, 2012 9:49 AM

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

Comment #270 - Posted by: Robynn at July 3, 2012 9:53 AM

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

Comment #271 - Posted by: dyagg at July 3, 2012 10:05 AM

28:53 (head to ambat HSPU)

Comment #272 - Posted by: GU997/M/43/200#/5'10" at July 3, 2012 10:43 AM

18:48.

Comment #273 - Posted by: Jeff A. at July 3, 2012 10:47 AM

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!

Comment #274 - Posted by: Suzette at July 3, 2012 12:17 PM

M/33/6'3"/200

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

Comment #275 - Posted by: Ben S at July 3, 2012 12:28 PM

I don't know how anyone can break 10 minutes

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

Comment #276 - Posted by: SimplyJ at July 3, 2012 12:38 PM

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

Comment #277 - Posted by: kristen at July 3, 2012 1:07 PM

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.

Comment #278 - Posted by: Mel 39/m/5'10"/175 at July 3, 2012 1:18 PM

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

Comment #279 - Posted by: Garry D at July 3, 2012 2:26 PM

M/36/5'8"/180

12:58 rx'd

Comment #280 - Posted by: Dave Berry at July 3, 2012 2:48 PM

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...

Comment #281 - Posted by: Saam at July 3, 2012 3:07 PM

19:15

Comment #282 - Posted by: therozfather. 31/M/194 at July 3, 2012 3:46 PM

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

20:52

Comment #283 - Posted by: D. Peterson at July 3, 2012 3:53 PM

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

Comment #284 - Posted by: Tommy Shultz at July 3, 2012 4:53 PM

Subbed KB for SHP 50#
21:30

Comment #285 - Posted by: Aaron at July 3, 2012 4:54 PM

M/23/225/6'1"

V-pike HSPU w/toes on a box.

Otherwise RX'd

15:10

Comment #286 - Posted by: PeterG at July 3, 2012 5:15 PM

37:57

Comment #287 - Posted by: myles456 at July 3, 2012 5:15 PM

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

7:54

Excellent performance Carole and Kevin.

Comment #288 - Posted by: mas 55/M/155 at July 3, 2012 5:21 PM

30:00. But I did it!

Comment #289 - Posted by: Jinsin311. M/34/5'8/180 at July 3, 2012 5:34 PM

M/28/6'185

13:20 NOT RX'd

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

Comment #290 - Posted by: Blayne at July 3, 2012 6:12 PM

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

Comment #291 - Posted by: BC at July 3, 2012 6:58 PM

m/32/5'10/199

21.18

Comment #292 - Posted by: JPM3 at July 3, 2012 7:05 PM

16:50

Comment #293 - Posted by: Hugo M/38/6'3"/216 at July 3, 2012 11:37 PM

14 08 Rxd

Comment #294 - Posted by: roh at July 4, 2012 12:46 AM

F/38/5'7/154

20:29

16kg KB
Reduced load pullups
HSPU toes on box

Comment #295 - Posted by: Belinda at July 4, 2012 1:46 AM

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? =(

Comment #296 - Posted by: hugoLopez at July 4, 2012 2:21 AM

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!

Comment #297 - Posted by: Nick at July 4, 2012 2:24 AM

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

Comment #298 - Posted by: Matthew Burritt at July 4, 2012 5:41 AM

18:58

Comment #299 - Posted by: Jetté 42/M/5'11"/175 at July 4, 2012 5:44 AM

26:42

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

Comment #300 - Posted by: benji 32m/180# at July 4, 2012 7:18 AM

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

Comment #301 - Posted by: Brandon at July 4, 2012 7:39 AM

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

Comment #302 - Posted by: cort at July 4, 2012 7:40 AM

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

Comment #303 - Posted by: Rocky at July 4, 2012 10:02 AM

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

Comment #304 - Posted by: Mac at July 4, 2012 10:06 AM

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

Comment #305 - Posted by: B. Rhaly at July 4, 2012 10:26 AM

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

Comment #306 - Posted by: tom at July 4, 2012 12:10 PM

Scaled KB to 1pood.
21:17

Comment #307 - Posted by: Harpo m/45/5'7"/145 at July 4, 2012 2:27 PM

M/42/5'8"/167

As Rx'd 17:20

Comment #308 - Posted by: Jon Craig at July 4, 2012 3:22 PM

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)

Comment #309 - Posted by: gs at July 4, 2012 5:13 PM

As Rx 16:45

M/168#/6'/38yrs

Comment #310 - Posted by: britishfireman at July 4, 2012 5:34 PM

29:40 as rx'd

Comment #311 - Posted by: ThePump at July 4, 2012 7:49 PM

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

Comment #312 - Posted by: Brett C. m/30/6'0"/175lbs. at July 4, 2012 8:37 PM

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

Comment #313 - Posted by: Ryan grage at July 5, 2012 3:55 AM

25:00 Rx'd

Comment #314 - Posted by: Jesse at July 5, 2012 4:29 AM

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.

Comment #315 - Posted by: Sinal M/33/5'9"/220 at July 5, 2012 5:06 AM

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

Comment #316 - Posted by: georgecole3 at July 5, 2012 7:20 AM

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!

Comment #317 - Posted by: Ed at July 5, 2012 7:58 AM

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!

Comment #318 - Posted by: Ed at July 5, 2012 8:00 AM

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

23:42

27/M/5'11"/180

Comment #319 - Posted by: Jeremy at July 5, 2012 10:28 AM

16:23.7
2 rounds cut in half

Comment #320 - Posted by: leibc2 (29/M/5'9/170) at July 5, 2012 10:31 AM

16:23.7
2 rounds cut in half

Comment #321 - Posted by: leibc2 (29/M/5'9/170) at July 5, 2012 10:32 AM

18:13 as Rx'd.

Comment #322 - Posted by: Michael m/48/5'9"/175/MI Survivor at July 5, 2012 11:24 AM

Strictly Rx

55lb Db for 1.5 pood KB
Strict pullups

Comment #323 - Posted by: Mike Harman at July 5, 2012 4:17 PM

Oops forgot.....26:14

Comment #324 - Posted by: Mike Harman at July 5, 2012 4:19 PM

As rx'd:

26:17

Comment #325 - Posted by: dsm19 M / 33 / 6'0 / 210 at July 5, 2012 4:44 PM

10:45 Rx'd (PR)

Comment #326 - Posted by: MarcusG 31 5'9" 160# at July 5, 2012 8:41 PM

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.

Comment #327 - Posted by: Mike Scott M/45/5'10"/190 at July 6, 2012 11:19 AM

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

Comment #328 - Posted by: Brian M/30/5'9"/179 at July 6, 2012 11:20 AM

34:00
45lb kb

Comment #329 - Posted by: Crossfit Chris at July 6, 2012 12:20 PM

42;32, almost puked twice...

Comment #330 - Posted by: steve-o at July 6, 2012 2:30 PM

33 yom, 190 lbs


21:15 (pr) as rx'd

Comment #331 - Posted by: Jeff Weltmer at July 6, 2012 4:58 PM

F/26/145/18 wks Pregnant

As Rx'd

28:02

Comment #332 - Posted by: Lindsey at July 6, 2012 8:46 PM

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!!

Comment #333 - Posted by: Cleveland at July 6, 2012 8:58 PM

24:12

Comment #334 - Posted by: Pacers at July 7, 2012 9:27 AM

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

Comment #335 - Posted by: Jeff & Charity @ CF Snohomish at July 7, 2012 12:35 PM

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

Comment #336 - Posted by: CB at July 7, 2012 8:18 PM

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

25:26

m/38/5'10"/165

Comment #337 - Posted by: Joey at July 7, 2012 10:22 PM

23:45 rx'd

Comment #338 - Posted by: B-Mo at July 8, 2012 1:27 AM

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

Comment #339 - Posted by: Steve at July 8, 2012 7:40 AM

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

Comment #340 - Posted by: BJK at July 8, 2012 2:06 PM

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

Comment #341 - Posted by: ecp2 at July 8, 2012 7:21 PM

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

27:52

Comment #342 - Posted by: DonaldDenton at July 9, 2012 3:50 AM

did 1/2 of everything

8:41

Comment #343 - Posted by: Manchild at July 9, 2012 7:53 AM

rx'd @ 18:15

Comment #344 - Posted by: Russ Storring at July 9, 2012 6:53 PM

17:49

Comment #345 - Posted by: MikeyPaul - M/30/5'8"/170 at July 9, 2012 7:05 PM

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

17:15

Comment #346 - Posted by: savetheh at July 9, 2012 9:52 PM

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 :-)

Comment #347 - Posted by: Marceline at July 10, 2012 5:57 AM

26.03. 27 of the HSPUs with knees on box.

Comment #348 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at July 10, 2012 9:37 AM

22 mins

Comment #349 - Posted by: JTJ/M/28/165 at July 10, 2012 11:06 AM

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.

Comment #350 - Posted by: clark at July 10, 2012 2:31 PM

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

Comment #351 - Posted by: TZ at July 11, 2012 5:28 AM

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

Comment #352 - Posted by: nutfam at July 12, 2012 4:29 AM

37/m/173
As rx 23:32

Comment #353 - Posted by: ffkwill at July 12, 2012 7:41 AM

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

Comment #354 - Posted by: tommykrackcorn at July 12, 2012 11:29 AM

M/20/185

12:52 rx'd

Comment #355 - Posted by: D Mart at July 12, 2012 4:12 PM

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...

Comment #356 - Posted by: Hayes at July 13, 2012 12:34 PM

19:30

Comment #357 - Posted by: Eric Deem at July 13, 2012 2:49 PM

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

Comment #358 - Posted by: jrm at July 13, 2012 7:41 PM

m/25/5'10/190

20:30

Comment #359 - Posted by: Mike O. at July 14, 2012 11:37 AM

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.

Comment #360 - Posted by: Jeff & Charity @ CF Snohomish at July 14, 2012 1:09 PM

15:40 - HM Afghanistan

Comment #361 - Posted by: Ben at July 16, 2012 7:41 AM

M/52/153/1-1-06

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

11:03

Comment #362 - Posted by: bingo at July 17, 2012 8:46 AM

m/26/155/5'6

as rx'd: 20:13

Comment #363 - Posted by: Drew_B at July 18, 2012 8:26 AM

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

time: 32:22

m/41/5'8/240

Comment #364 - Posted by: phat boi at July 18, 2012 4:54 PM

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

Comment #365 - Posted by: Kent at July 18, 2012 9:20 PM

Actually finished and 8 minutes better than last time

21:11 PR

Comment #366 - Posted by: Ukkrew at July 19, 2012 11:20 AM

18:54 @ 1 pood

Comment #367 - Posted by: SF at July 19, 2012 5:13 PM

scaled: 60-50-40-30-20

16:09

Comment #368 - Posted by: pickle93 (m/41/6'/183) at July 22, 2012 12:24 PM

scaled: 60-50-40-30-20

16:09

Comment #369 - Posted by: pickle93 (m/41/6'/183) at July 22, 2012 12:26 PM

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

Comment #370 - Posted by: fathertyme 34/m/6'/175# at July 23, 2012 9:34 PM

18:48

Comment #371 - Posted by: nsb at July 30, 2012 7:15 PM

22:33 (pr by 2:14)

-hspu to abmat
-situps: abmat

Comment #372 - Posted by: Ronnieboy at August 16, 2012 4:39 PM

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

Comment #373 - Posted by: zenoperegrinus at October 11, 2012 12:51 PM

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

Comment #374 - Posted by: Doug at February 8, 2013 7:26 PM

RX
23:27

Comment #375 - Posted by: sr at July 1, 2013 8:04 AM
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