these past three WODs have been the best...can't wait to hit this one!

Hit this one today not knowing it would come up for todays WOD lol 2nd time ever doing this workout. Was able to PR by over 4 mins. 5:15 RX'd :)

where is our shirtless guy TNT??? Had a great experience this weekend!

Thank you to all the crossfit kids coaching team,'Todd, John,
Kelly, and Ali, for a wonderful seminar. I had a great time learning and participating in all the FUN games. This is a highly recommended seminar if you are interested in training kids and as well as learning new tools to help your adult clients. Thank you to Dan for being such a gracious host. Cheers! Do the oompah-lompah, y'all!

Stay strong Crossfit HQ.

Thanks so much to the HQ staff!! I had a fantastic experience you guys/gals are awesome!! It was a blessing to be a part of it all. CF has some great new coaches. Congrats everyone!

Can't wait for this!!

oh and post the turning 7s into 10s commercial! lol

Great weekend at CFTNT! Thanks again to the coaches!

boom. Just like that.

had an amazing time and experience at crossfit level this weekend at crossfit Reston. Trainers were phenomenal, had great information out out.

also got my kipping toes to bars!! and almost my strict muscle up!

Had a blast this weekend at the level one at crossfit st.paul all the trainers were awesome. Can't wait to put everything I have learned into use.

I had a great experience obtaining my L-1 at Crossfit Max Effort. All the trainers were awesome and very knowledgeable. It was a nice surprise to have Chris Spealler there. I learned an exceptional amount of crossfit training knowledge. Most importantly, I feel confident towards starting my crossfit coaching career. Thanks Zach for opening up your gym for the weekend.

Level 1 crossfit class in Reston was awesome. Shout out to the instructors and classmates for making it a remarkable time.

I had an awesome time this weekend at crossfit Reston! Great experience and the staff was great! First ever strict muscle ups and I got 4 unbroken!

Had a great time at the Reston Cert!

Wonderful time at Level 1 in Southie this weekend, with some amazing folks. I felt honored to be taught by some of the best Games athletes there is. Thanks so much!

What an experience at CrossFit St. Paul. for the Level 1 cert. Thanks to the great coaches and CrossFit St. Paul for hosting!

Awesome Cert! Thanks to the crew at St. Paul, you all did amazing and I learned a ton!

The Level 1 Certification at CrossFit Reston was great this weekend. Chuck, Jeff, Maggie, Andrea, Jenni, Bethanie, Danielle and Conan were all extremely knowledgeable and helpful to all of us. I am looking forward to using all of the information that I received from this course ASAP. Thanks!

CFSP! Great certification this weekend in Minnesota. Wonderful staff! This weekend reminded me why I first fell in love with CrossFit!

L1 Cert @ Crossfit TNT was amazing! Thanks to Zac, Nicole, Mike, Cherie, and Matt for sharing all their knowledge with us. I learned so much and cannot wait to utilize it!

I had a great time at the Reston cert. All the trainers were great and really helped improve our movements and prepare us to teach them. Thanks for all the words of wisdom Chuck, Maggie, Jenni, Bethany, Andrea,and Jeff.

Lvl 1 cert in St. Paul was the best crossfit experience ive had to date. To quote Joe Degain the opportunity to beg, borrow and steal every idea I possibly could from the awesome Cf trainers was invaluable. An expereince I won't forget! Thanks a ton Joe D, Joe W, Rudy T, Jason, Lindsey "B" S and Doug C

Lvl 1 cert in St. Paul was the best crossfit experience ive had to date. To quote Joe Degain the opportunity to beg, borrow and steal every idea I possibly could from the awesome Cf trainers was invaluable. An expereince I won't forget! Thanks a ton Joe D, Joe W, Rudy T, Jason, Lindsey "B" S and Doug C

Was a Great time had the absolute best trainers.... at tnt crossfit BIG THANKS TO Matt Cherie Mike Zac Nicole Hope to see u all again that way i can do a better fran lol God Bless and have a Safe trip home

Nice one...
85# cleans because of.limited equip at home
8:04
6'/183#/32m

Sweet time at the Reston cert... thanks to Chuck, Maggie, Jeff and co. Quote of the weekend: "a straight bar is a happy bar" -Jenni. Can't go wrong with that cue ;) Looking forward to some coaching and more CF challenges. Thanks again!

Fantastic experience this weekend at the Level 1 Cert. training in St. Paul this weekend!! Such great information. What a great team of trainers you have in the Central Region!!!

Had such an amazing time at the L1 Cert in St. Paul this weekend. The trainers, knowledge, experience were all incredible!

Thank you for the opportunity!

Awesome training this weekend in St. Paul!! The trainers were all very knowledgeable and such inspirations!! Thanks!!

Couldn't have asked for more out of our Level 1 in Boston this weekend. Every aspect was clearly thought out and well executed. It was a great balance of both general and specific information paired with passion, humor and fun. Feel so lucky to have had such all star coaches. I'll be riding the wave of this Crossfit high for a nice while.

Great time at the cert in Reston. Awesome being able to learn of some of the best!

Amazing experience at CF Reston this weekend. Thanks to Chuck and the entire staff for enlightening all of us. HELL YEAH!!!!

I was at the Level One Seminar at CrossFit NZ in Auckland ... Awesome seminar run by Doug Armstrong and the team. Wanted to go back today for more! Anyway, thanks for everything and I will see you in the community sometime. Cheers Neil

The Jeff Martone "boom" video was fantastic. That was one of the first things I noticed when I first started watching him. Boom!

Thank you Trainers at St Paul Level 1 Cert. Your advice will help me retool my own workouts along with others. These two days were packed with kick ass info. Thanks again

Such an AWESOME experience at the Level 1 Cert @ CFTNT this weekend! Thanks to Zac, Matt, Cherie, Mike, and Nicole for all your helpful knowledge. I can't wait to apply it into my own training! :)

So many people to thank. This weekend was an eye opener for sure.

Great weekend at CFTNT! Thank you coaches for pouring into us demanding our effort and focus! Iron sharpens iron! Couldn't write down enough..

10:30 as RXd

7:09 RXd

5'9/150/18m

Martone for president! Boom!:)

Hello all,

I would like to share a little story with you. Let´s go 5 years to the past. I was high school student, being on peak of his drinking age (16 - it is easy to get alcohol in our country), but than one friend took me to the gym, for like first half year I did not know what the hell I was even doing there, I was just following him, but he was as confused as I was. Later in that year I found my first girlfriend, fell deeply in love with her and she changed my life, because I stopped drinking I now had much free time, so I started reading about traning/nutrition and now I finally started growing and getting stronger, I have succefully managed to finish getting in shape (under 10% BF) after bulking up phase, and all that 3 years in a row.

But than, 4th year of me weightlifting/bodybuilding/etc. I have discovered crossfit, at first I was preety confused, when I was trying to get some information, I did not know WTF is WOD? or how could I do all that exercies together in my gym. But even though I have felled in love in CF, my traning was preety confused, I have tried to combine it with BB,PWL together, but it did not work. Than I discovered that study material for level 1 certificate and it really opened my eyes, my training finally had some sense.

And why am I writing this? Because exactly one year before I was doing my first WOD and fell in love in CF. So my feelings after one year of crossfiting.

Pros of CF: be in shape for whole year (5-8% BF); get stronger on all olympic lifts; also add some muscle mass; finally I could have nice time on sprint, on 5k, on 10k (I hated running and my max was about 1k with bad time); being more flexible; do not be afraid of bodyweight exercises

Cons: You have to have fall in love with it

Crossfit changed my life, crossfit finally showed me how weak I was after 4 years of bodybuilding, crossfit made me well rounded and crossfit showed me new more exiting way of training.

Hope it is all in understandable english :-). Looking forward for today´s WOD. And thank you all for being such a great community.

Germany, Münster

M 38/5´11/187lbs

05:19 Rx´d

8:30

Rxd 5 36

Great time at L1 cert @ CFTNT in St Charles. Great training staff. Mike, Nicole,Zac, Cherie and Matt

great weekend at rcfn,

learned so much, had so much fun and met fantastic people! love the cf community...
thx to karl and the great trainer team!!!

Chuck, Maggie, JeffT, Bethanie, Jenni and Andrea did an awesome job this weekend in Reston! Thanks so much for a fantastic and informative certification course!

Attended the Level One Seminar at CrossFit NZ in Auckland, it was an awesome experience Doug and crew were awesome, I have a long ways to go but looking forward to the journey. Thanks again, forever indebted...

11:04 rx

65lb hang cleans
9:04

BOOM BOOM BOOM. THAT'S IT.

Training at CrossfitReston was awesome. Learned a lot from instructors and classmates. Very worthwhile! Thanks all.

Level 1 training at CrossFitNurnberg was pretty amazing learned a whole helluvalot!

M/35/170lbs

7:25 rx:d

"A happy bar is a straight bar"...lol... Much love for my Reston Crossfit!!

15:20 Rx,
Definitely rested too much.

Awesome Level 1 experience in Reston. Thanks to all the instructors for sharing great information. Congrats to Jenni for getting her first triple-under!!! Glad I was there to witness! ;)

6:52 As Rx

I had a great time at the level 1 in Reston this weekend. Thanks to all the trainers for everything.

M/38/158/5'9"

11:39 95lb hang cleans

Man I should have not been gone for month. I feel like I'm already starting over. I'm still fairly new so I went lighter on the weight.

Great level one certification this weekend in Reston. Thank you for everything.

Great training this weekend at CrossFit St Paul....Thanks to all the CF staff!

I had a blast at Reston this weekend, Chuck you have awesome shoes man, never be ashamed of your extensive shoe collection!

"Drop your sticks and grab your balls" was probably the quote of the day. Thanks for making it fun despite the heat.

All in all it was a great experience. Thanks again to Chuck, Jeff, Maggie, Andrea, Jenni, Bethanie, Danielle and Conan.

M/28/212

5:10 as RX'd

7:35 as RX'd

A big THANK YOU to all the coaches at the Level 1 Cert in St. Paul this past weekend! You are all amazing at what you do and it was an honor to learn from some the best!

It was a great weekend at Crossfit Reston! Thanks to Chuch, Jeff, Maggie, Andrea, Jenni, Bethanie, Danielle, and Conan for the dropping the knowledge bombs.

Thanks to the great coaches @ TNT!

6:16
100# hang pc

Thanks to CF TNT for their facility this weekend for the L1 course. Awesome job by our instructors Mike, Matt, Cherie, Nicole and Zac. A great experience for sure.

37/m171
Rx 7:51

M/32/5'9"/163

as rx'd

5:57

One of the best weekends ever! Thank you so much to the team that trained us at CrossFit Reston! You were wonderful!

Thanks to the awesome training crew at the L1 cert at Crossfit St Paul. What an experience to just watch Lindsey B Smith move, Rudy smile, Jason handstand walk, 'Kasperbauer Joe' not sweat doing weighted pullups, Doug's winks, and Joe DeGain's great sense of humor! Thx Crossfit St Paul for the great facility. The weekend was SO worth it!

L1 course @ Reston was awesome. 3rd time doing Fran and the most brutal of them all. She literally tore my hands to shreds. Gotta love every moment of it!!!

M/35/180 cm/82 kg

As RX´d 5,43

nice one!

I learned so much at the L1 training at CF TNT!! Thanks so much to Mike, Matt, Cherie, Nicole and Zac for such great instruction and for making it such a fun weekend!

We need to set up the "BOOM" counter for Jeff at the next cert

What's an awesome weekend to train with the top coaches at Reston Crossfit. I have learnt so much over the weekend for fundamental olympic lifting that I want to start from beginning again.

M/44/5'11"/195

3 rounds
15 hang power cleans (6@115# & 39@105#)
15 burpees

9:54

4:31 Rx'd
Short Sweet and to the point

WHAT WHAT!!!!! TNT Cert class Awesome weekend and even more AWESOME Training Team.....Thanks again

L1 at Reston was really fun!

My best Crossfit weekend yet. After crossfitting for a year I still learned a lot valuable information and can't wait to put it into action! The trainers at the cert were all GREAT and fun to be around!

What a fantastic weekend! Thank you SO much to CrossFit St. Paul and all of the awesome coaches Lindsey, Joe, Jason, Doug, Rudy (SMILER), and other Joe. You were all so fantastic and approachable and made us feel like there was no stupid question. I will never be able to push my biscuit back without thinking of Doug and his verbal cue "Ughh". Thanks for that!

6:30 as rx'd.

MIKE G, CHERIE, MATT, NICOLE, ZAC... HELL YEAH !!

6:38 RX'd

8:32 as RX'd. From a newbie, I'm pretty stoked. These last three WOD's have been awesome! Can't wait to see what's next!

I had a great time at the CrossFit Reston cert class this weekend! Thank you Chuck, Jenni, Andrea, Bethanie, Jeff, Danielle, and Maggie for making it fun as well as educational. Hell yeah!

8.17

M/32/6"/160

14:46 as rxd

7:39 as rx'd

dropped it to 90 to maintain form. First WOD in month. 8:57!

This is my 3rd week doing crossfit.
6ft/ 250lb/ 33
10:15

The L1 Cert at CrossFit Southie was the best! The coaches are not only great athletes but so full of knowledge. Thank you!

Sub 115#
9:58

m/41/6'4"/228

11:50 as rx'd.

Never fails...wods are much tougher than they appear.

M/32/6'3"/187

Rx: 4:43

I had an Awesome weekend at the CL1 in St. Paul, MN. There were some amazing Athletes in the group! These Fire Breathers, both men and women, Killed the Fran workout, which was very Inspiring to watch. The Coaches were top notch. Both on an intellectual and physical level. Their presentation and time management was excellent from a students perspective. I learned a ton about functional movement, nutrition, and the value of Virtuosity - "Doing the common, uncommonly well." The final words by Joey D. paraphrasing Coach Glassman summed up the CL1 best, "The Beauty is in the Movement, the Science is in the Workouts, the Art is in the Programming, and the Heart is in the Community!" I am proud to officially be apart of the CrossFit Community now! I look forward to practicing my new craft and to becoming a better Coach! : )

13:00 as RX'd

F/28/5'9/145

8:45 rx (95lb)

8:11
Hang power cleans @75#
F/25/5'7/145

Great Time at the LVMAXCROSSFIT Level 1 Course...
Thank you coaches for the information provided!

Thanks to all of the L1 participants at CrossFit Southie this past weekend. It was one of the first times I have ever seen a breakout group continue to coach each other AFTER time was called--a perfect example of my favorite part of CrossFit.

Thanks,
Jh

Starting CrossFit today
M/29/220/5'11"
11:49 rx'd
Loved it, but thought I would do better...but that just means I can only get better!
Can't wait for this journey with CrossFit!!!

7:37, with 115#

Previous times:
7:02 on 10/15/10
8:10 on 4/26/10
(both with 115#)

Level 1 Cert. @ CrossFit Reston was amazing! Thank you to Chuck, Jeff, Maggie, Bethanie, Andrea, Jenni, Danielle and Conan. You guys kept it informative and fun. If I ever have the good fortune to train or take a seminar with you in the future I'm bringing a quote board. "A straight bar is a happy bar" and "Drop your sticks and grab your balls" helped keep a smile on my face :)

M/26/5'9"/185
Rx'd
10:56

It's good to hear the instructor (Josh Elmore) mention pausing his students when the form becomes such that it's actually counterproductive or could result in an injury. Great WOD!

M/36/6'/178

8:58
I subbed dumbbell hang and clean with 50lb dumbbells. I use dumbbells for most of my workouts because I don't have a barbell at my house, but I do not feel like I lose any benefit of the workout.
Does anyone have any thoughts about pros or cons of frequently subbing dumbbells for barbells?

95# HPC

5:09 (PR by around 4 minutes)

M/34/6'3"/200

4:49 (PR)

Prev: 4:55

8:30 rxed

A big thanks to the coaches at L1 cert in St. Paul for an amazing experience. Doug, Flow Joe, Omaha Joe, Jason, Rudy, and Lindsey B brought the goods this past weekend. What an excellent group to learn and work with!

F/29/161cm/57
9.00

as rx'd

5:20(pr)

Huge thanks to the Charlotte crew. Phenomenal course and very knowledgable and helpful instructors. Plus they helped me get my first strict MU. Thanks!

M/32/6'2"/319

14:04 RX'd

L1 @ Crossfit Southie was amazing. All of the participants and coaches made it a great experience all around.

4;15 RX'd
M/25/5'8/163lbs

M/35/5'10"/214

8:30 RX'd

Total Knee Arthroplasty (TKA) Almost 4 months ago
My progress is good. Knee feels exceptionally great.
Have to train smart, too early to push the limits of my new knee
No running or jumping
Modified and Scaled done with deliberate and controlled form
Three rounds for time of:
95 pound hang power clean, 15 reps
15 Burpees
7:20
M/54/6’/205

Day 91
M/45/6'0"/192
CFWU x 3
WOD as RX'd: 16:21

9:20 RX'd, first time doing this one.

M/19/188cm/95kg

5:30 RX´d

check out my bad self.

The level 1 cert at St. Paul, MN was awesome! The trainers were great and couldn't have asked for a better staff. Thanks for a great weekend!

Awesome weekend at the Reston cert. Met a lot of great people and learned quite a bit from the CF staff!

Thank you instructors at cf l1 st Paul! Joe,Jason,Joe,Lindsay,Doug,Rudy. You are awesome people with passion and great teaching ability!

as Rx except did power cleans from floor not hang cleans. all sets broken, good workout, thought I would go faster, always room to get better !
135PC 8/7 - 5/5/5 - 5/5/5

Burpees 9/6 - 8/4/3 - 7/5/3

14:08
M/55/185#/5'8"

M/35/6'2"/213

Not as Rx'ed:
Hang Cleans at 115 lb (first 13 at Rx Weight)

13:03

Great cert at TNT and awesome instructors.

First crossfit workout... 10:01 rx'd. Quads are bruised as hell though from the bar... Guess I didn't control the weight down enough?

I absolutely loved the CFkids seminar. I had such a great time. The instructors were awesome, professional, fun and knowledgeable.

10:00
95# hpc

7:20 with 115#

M/25/5'9"/175

Just started my 4th week doing crossfit.

Rx'd: 5:50

M/42/5'11"/155lbs

As Rx'd with 135lb HPC. 6:11

John

LOVED my CF L-1 Training Reston this weekend. The instructors were the AWESOME! Can't thank you enough Chuck, Jenni, Andrea, Maggie, Bethany, Jeff, Danelle, Conan... you were all so helpful and knowledgeable. Class was so much fun..Happy bars..sticks and balls :). Can't wait to work more on mastery of the movements.

4:35

8:40 (115# HPCs)

Pete in Sun City:

Nice work brother, keep on doing what you're doing; you inspire me!

Never Quit!

M/24/195

6:53 Rx

7:38...first WOD, loved it! But kicked my butt...just started crossfit because Rich Froning Jr motivated me and is my idol!!!

M/21/5'9"/165

11:49 as Rx'd

f/30/5'5/123

anyone else's hands beat to a pulp after yesterday and today? hooray for a rest day tomorrow!

scaled to 65#

8:13

M/42/5'8"/170
as Rx'd, but after a 2 1/2 mile run.
17:18 Brutally long time, but who know you could have soooo much fun while feeling like your chest is going to explode?!?

3:52 Rx'd (PR)

* everything unbroken, rested in rack position a couple times during last round of HPcleans and all burpees felt slow...

7:47

5:57 as rxed

Wow@#143 amazing.
7:28 rx had to drop bar a few times cause grip issues. It was a good one. Tuff.
M/34/5'11/180#

Fantastic training at CF-TNT this weekend. Thanks to Zac, Nicole, Matt, Cherie and Mike for all their instruction. Truly inspiring coaches.

28/m/5'11"/180
As rx'd
5:33(PR)

Faster but still not pleased with HPC

M/28/137#

Scaled HPC 40kg

6:57

9:56 Rx
M/37/5'10"/185

M/22/184/6'0"

6:41 as RXed

Had a great time at the CL1 cert in Charlotte this weekend! Huge thank you to Joe and the crew. I finically understand much of the philosophy and movements of Crossfit. And a special thank you to Bobbi for getting me on the right block path (still incredulous about 195 though :-P )
Thanks!

DO YOU HAVE MOTIVATION UNKNOWN TO MANKNIND?! HELL YEA!

M/35/5'4"/145lbs
As RX'd
6:59 PR

Nice one...
85# cleans because of.limited equip at home
8:04
6'/183#/32m

M/27/5'8/187

5:37 rx'd

5:49

M/40/5'11/213

10.50 rx'd after a 20 min run. Thought I was going to die but good stuff.

Thanks to CFTNT and the coaches! I had a awesome experience this past weekend.

I find I can't really get my wrists to bend back enough to rest the bar entirely on my chest and shoulders. I keep looking at videos/demos and such but I feel like I'm going to have to find a crossfit location near me where someone can show me in person how to do this. I feel like my wrist lacks the rotation required, but is there any suggestion on how to perfect form on this part of the workout? Or where I can go to find more info?

m/51/168 9:32

Possibly answered my own question at #157, this is really helpful: http://coop0611.typepad.com/files/cfj_starr_fullcleans.pdf

Additional resources/tips greatly appreciated though.

M/25/6'2"/187

8:16 as rx'd

M/52/190lb

MOD (125lb vs. 135lb)

9:08

8:02, with 75#

Just a little slower than two years ago.

7:41 RX - Feeling great!

turned this into a 20 min AMRAP and ended with 6 rd+ 7 hc asrx

3:22 @ rx

feels like an altered fran. just as rough, but just as enjoyable

F/22/145/5'2

95 lb Hc

7:10

F/27/145/5'8

65# HC

8:20

9:53

115lb hang power clean

14:03

M/44/6'0/230

9:10

Male / 31 / 6-3 / 238 lbs / Louisville
Time: 8:16 rx

6:47 @ 85lb HPC.. fun!!

8:03 with 115# HPC.

9:41, I'm new to crossfit but not new to fitness and holy cow I hope this gets easier! Lol

M/40/180something or another
aspiring RXer
105lb hang /power at 15
15 burpees. 9:39

m/36/6'2/215
as rx'd 4:54

4:23 @ 135 ...fun stuff

4:23 @ 135#...

R.I.P

Victims of the Shooting in Denver

4:28 rx'd

all unbroken save last hpcs 10-5

hold onto that bar!

m/44/5'6"/140

105# hpc

5:36

RX'd 8:45. burpees. ouch.

Scaled down to 85 pounds on hang cleans and it was still pretty hard. Got 7:42. Tough and explosive. So tough!

8:59 rx'd 30/m/6'-170

4:50 Rx
17 yr. male 6ft 2in 200lbs

43m/6'/195
8:10

M/28/5'9"/155#

Rx
9:24

M 51 6'2" 195
scaled cleans to 100lb
12:59
garage temp >100 in phoenix Az

First I would like to thank Coach Glassman for the incredible platform in which to change lives. Secondly, I would like to thank the staff in Charlotte...I was amazing to be around people who have that much knowledge about the subject matter and show so much Passion. This week was one of my most memorable experience. Thanks again!

F/40/5'7/145
95# HC
7:40

5:58 as RX'd

M/39/6'/150#

Pack:
Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

14:40

M/36/5'8"/180

5:16 rx'd

M/15/5'9"/149

subbed 45# hang squat cleans for the power cleans

5:27

M/15/5'9"/149

subbed 45# hang squat cleans for the power cleans

5:28

6:57

Compare to:
100423 - 5:45

Awesome Level 1 Cert at Crossfit St. Paul this weekend. Thank You to all the great Crossfit Coaches!

Pack
Three rounds for time of:
65# Hang power cleans, 15 reps
15 Burpees

5:48

4:34 as Rx'd , love this workout, grip is dead!

2012-07-30: Sub 12rnds 400m/4hpc's/4burpees. Sub 95.
2010-10-15: 5:00. Rnds@1:18,1:40,2:01. Subbed 95. Hard.
2010-04-23: 6:20. Sub 95.

12:41 RX WITH 20 LB VEST

M/32/178/5'10"

K.O.R.I.T.F.W.

Hamilton, ON

As rx, 10:38. glad to finally get back to where i can do a wod as rx!

As rx'd
Brock 6:37
Matt 4:46
Sebastian 7:23
Hands destroyed

Marianne 10:00 (75)
Amanda 9:08 (45/modified burpees)
Alison 10:33 (65/mb)
Alexis 10:37 (65/mb)
Lil Kim 10:00 (35/mb)
Caitlyn 10:35 (35/mb)
Cara 11:24 (75/mb)
Bubs 9:05 (75)
Nicole R 9:39 (15/mb)
Chase 9:40 (15/mb)
Olivia 6:20 (pvc/mb) - 2 rounds
Kyle 10:37 (15/mb)
Frankie 9:30 (65/mb)
Katie 9:51 (15/mb)
Connor 9:19 (45/mb)
Aaron 10:36 (15/mb)
Seth 5:02 (pvc) - 2 rounds - 10/10
Chris 5:12 (135)^
Ryan 5:43 (135)
Sydni 6:43 (55)
Ab 8:22 (55)
Murley 8:46 (85)
Meghan 8:59 (85)
Anita 7:37 (95/mb)
Alex 10:14 (105)
Max 10:51 (115)
Pepin 11:27 (65)^
Abby Laurencelle 8:11 (25/mb)
Mrs. Pip 8:28 (45/mb)
Coach Kim 7:11 (85)
Meghan T 8:53 (65)^
Jay 11:13 (135)
Jacob 12:00 (135)
Morrow 11:56 (135)
Rachael 11:56 (75)
Amanda 12:03 (55/mb)
Tara 8:39 (65)
Mama V 7:07 (35/mb)
Crystal 6:55 (45/mb)
Mrs. Carey 6:49 (45/mb)
Jamie 7:55 (15/mb)
Jesse 9:16 (95)
Mr. Carey 10:41 (75/mb)
Mr. Wonsil 11:07 (65/mb)
Steven 11:44 (115)

age 22 bw 170

5:12 as rx'd

pr is 4:04. But I did strict hollow burpees this time

M/25/5'9"/165

Subbed 95lb Hang Cleans

6:30

Awesome time this past weekend at Crossfit TNT with an awesome staff. Thanks again guys.

I would like to thank the CrossFit staff for doing an excellent job teaching the L1 seminar at CrossFit Max Effort this weekend. I also would like to thank Zach for hosting the event and for having an outstanding facility.

finished in 6:16 rx'd. First crossfit workout ever. Gonna go puke now.

3rds
90# hang power clean, 15 reps
15 burpees

7:43

5:16 rx'd.. best one yet

29F/5'3/176

15 65lb hang cleans
15 burpees

7:03 minutes :-)

F/22/145/5'2

95 lb Hc

7:10

f/37/5"4'/115

75 lb cleans

8:56

Yaaahhhh!!!... feels great to complete even if scaled

Scaled to 95#

6:19

M/20/5'11"/175lbs.

As Rx'd

11:56

M/21/5'11"/175 lbs.

As Rx'd

11:56

85 pounds 8:05.

Weak, very weak

I can do this one as rx'd

95# hpc

7:16

Laura f/49/5'7/145

M/6'3''/ 290/ 22.
14.40 Burpees the worst, just started a week ago but loving the pain and secondarily improving my recovery time and stamina

7:12. Used only 115 for HPC

Big thanks to Joe, Chris, Sara, Nicole, Bobbi, coach Hendel, and all the amazing instructors at this weekends L1 cert in Charlotte!

8:00 rxd

4min 17s Polska

I missed yesterday so i combined the two days.

5 rounds:
3 pullups with 15lb weight
5 srticked pullups
5 pushups with 15lb weight
10 standard pushups

Then did todays WOD
First two rounds did 105lb clean, last set usef 95lb

Then one mile run and 100 situps

In One hour

10:32 (Rx)

M/35/179cm/80kg

10:32 (Rx)

Thanks to the staff at CrossFit St. Paul and all the CF Level I coaches from CrossFit. Most excellent class.

m/42/165
6:58 as rx'd

6:30 95# hang cleans

9:51

As rx'd

44/m/176cm/73kg

As rx'd

7:04 (last time 6:34 PR, before 6:54)

First round unbroken, HPCs in round 2 and 3 broken in 10/5 and 7/5/3.

Can't be happy with the result, but that was all I had in me today. Very sore from yesterdays pull-ups and still feeling the 80 DLs @ 185 from two days ago.
What I need is faster/better recovery, but I don't like going to bed early.
Smile and enjoy!

m/40/5'11"/165

6:12 Rx

retired army 1SG
clarksville, TN

Stellar weekend. Crossfit st. Paul has an awesome box. The level one cert was absolutely worth It. The instructors were super cool and had a ton applicable knowledge

9:35 Rx

M/31/193cm/90kg

as rx'd

7:21(9:15 last)

Had an amazing time at CFC this weekend! Very impressed with the amount of knowledge and education that came with the Level 1! I can't believe I waited this long to get my cert but with all the encouragement, and passion, I'm ready to start the road to competition. See you all at the games! ;)

5:37 as rx'd.

M/23/6'2"/201

6:50 Rx'd

Previous times 19:20 & 14:47

Tonight 10:51 PR I guess

1st workout 8:49 95 lb hang power cleans

6'3 195 lb 19 male

5:17 95# HPC M/34/5'9"/154

9:50 (pr is 7:36 but with 115# instead of 135#)

7:17

As Rx'd: 3:58

Used 105# 9:14
The burpees felt like rest after the cleans!

TNT L1 Cert...Awesome weekend with awesome trainers!

Been a while..

M/46/6'/220
WU - 5k
as Rx - 18:54

Thanks for the great coaching at the L1 Cert in St Paul.

12:56 (158/167/134)
115# HPCs. Grip & calluses very sore by third rd. Oh, and I passed a 10mm kidney stone about two hours after this WOD! So glad it passed with almost no pain.

7:13 Rx'd - breathing fire after

7:22 Rx'd

F/42/180/5'10"

95# hang cleans

7:02

My aim was to go unbroken on the burpees. Aim accomplished!

Three rounds for time of:
85 pound Hang power clean, 15 reps
15 Burpees

Time 14:26

M/27/5'7"/148

Finally doing 135# Hang Power Cleans as Rx'd!!!

Did bar facing burpees.

Time: 8:30

115lb. hpc
7:50

Subbed 115# for hanging cleans
8:43
6'/176/43 M

5:49 as Rx'd

F/43/5'6"

Melissa 13:33 (56#)

Adam 9:51 (95#)

F/28/5'9/179
95# 10:58

rx'd

6:04

tried to go sub 6. failed.

3:47 RX'd

4:43 rx'd. M/25/192

What an amazing and info filled weekend! L1 @ CFTNT, was great! I learned so much. Now I anxiously await the email! It can't get here fast enough. Thank you trainers so sharing the knowledge you have with us and for being so down to earth, real!

What an amazing and info filled weekend! L1 @ CFTNT, was great! I learned so much. Now I anxiously await the email! It can't get here fast enough. Thank you trainers for sharing the knowledge you have with us and for being so down to earth, real!

5:49 As Rx'd

8:17 the last set was killer, great workout

m/26/5'6/155lb

Three rounds for time of:
135lb clean 15 reps
15 Burpees
125lb clean 15 reps
15 Burpees
115lb clean 15 reps
15 Burpees
9:13

12:07 w/ 115 vs
12:22 w/ 115 10/18/10
13:36 w/ 115lb. 5 min jump rope wu. 4/27/10

1k row 3:55 (pr)

95 lbs instead of 135.
7.34

M/32/160/5'9

7:41

M/43/185

As rx'd: 5:22

PR by 1:12

More better faster

22m/5'10"/145

4:20

7:35

12:33

Thank you to the CrossFit Staff at the Level 1 Cert course in St. Paul this weekend. It was well run and loaded with valuable information. Thanks to the folks at Crossfit St. Paul as well for having us. Take care everyone!

80 lbs.

7:37

Great job Kevin.

f/23/5"6/149

8:11 as Rx (first EVER main site Rx WOD!!!)

12:28

5.57

M/41/200/5'11"
Sub 50 lbs

8 min

M/43/5'8"/168

125lb HCs

6:10

rx'd

6:48

awesome workout:) still hate burpees:(

8:12 rx'd. Too much breaks.

14:07

This feels a lot slower than when I did this in April 2010 in 10:23. Just been sacrificing workout time for work for a while.

TOTALLY READ THIS WRONG!!!

3 rounds:
185lbs power hang clean, 15 reps
15 Burpees

25:08

I thought I was SOOO WEAK and out of shape to do this with such difficulty. Now I feel a lot better haha!

Time of 16:31, I was dogging it today!

11:22 as rx'd

as rx'd 10:20
minute slower than last time! no good!

9:30
70 lb.
after 120729

4:58 as Rx'd (PR by 1:01)

M/39/5'7"/170

6:02 Rxd

6'2/189/30
11:36 Subbed 95# Hang Cleans
First workout since being off for a month with double bacterial infection in knee. Still working hard to recover. Going at about 70%

M/37/5'08/175
11:28
scaled weight to 115
Go to 135 next time,
*hands destroyed from pull up WOD yesterday*

As rx'd:

7:45

M/33/5'10"/194

as rx'd:
9:25

rugby player (off/on crossfit user) experimenting with crossfit only workouts and adapted paleo for month of august!! we'll see how this goes!

done on 8/1

sub 95# hang power cleans

14:20

Scaled to 105 for the hand power cleans
8:34

6:52

F/22/145/5'2

95 hc

Time: 8:10

As RX'd.....
3 rounds

15 115# Hang Cleans
15 Burpees
7:43
Then
50 Weighted Sits

F/42/5'6"/145

95# for first 8 reps, then dropped to 85#

8:49

M\5"10\180

9:05 rx

6' 196, subbed 135# clean, 12:30. 1st ever attempt at this set of exercises

18:55
Rx'd
About 4 and half minutes longer than I would've liked but I had to rest my form was breaking down, I guess that's what happens after a long day right?

6:21 rx'd

5:45 rx'd.

As rx'd, not timed but min breaks. HPC/burpees straight through, alternating w/ AJAX, PAC. Stretch cool down.
4/26/10:
misread, did Muscle ups instead of burpees, wrists torn up
That WOD as rx'd, 25:50 with ~5' break in middle to talk to landscape guy.

Scaled to 115# but did power cleans (no hang). Not timing anything except bodyweight WODs for now , but probably around, 13 min. Trying to avoid reinjuries.

7:35 as rx'd

Incredible job by Crossfit Staff and CF Reston. Consummate professionals, great instructors and motivators.

Semper Fidelis

Future L1 Test Question

1.Is Crossfit the truth?

A)Hell Yeah!!!
B)Maybe
C)No

Answer: A
Thanks to all of the staff at the L1 Cert at Reston Crossfit. To everyone who attended, keep up the hard work.

As Rx 6:20

M/168#/6'/38yrs

Thanks soooo much to the CF Training staff for a phenomenal experience at the L1 Cert in St. Paul. Loved every minute of it!

3:48 rxd

CROSSFIT MID WEST

CROSSFIT MID WEST

Wow, most people's times are half of mine and much more weight :(
12:15
30kg (66.1lb)
First month of CrossFit

Perry
Japan

M/41/189

RX 18:11

The cleans were heavy for me. Mostly groups of 2-3.

Rx'd
7:27

Cleans went:
1rd 10 -5
2nd 5-5-5
3rd 3-3-3-3-3

m/46/6'3/170

This is in reference to the L1 course given in CrossFit TNT/St. Charles, MO. Sorry it's taken me this long to post a comment. I just wanna say to Mike, Zac, Nicole, Matt and Cherie how awesome you guys were as trainers/coaches! I honestly think no matter what other parallel universe you could be in you guys are still teachers/educators of some sort. Let me say that I passed the test with flying colors (just found out this morning) but as clearly and intricately as you guys laid it out I think it would have taken me a lot more effort to FAIL the test rather than pass! I guess that would be kind of like doing a movement functionally vs doing it the wrong way ;-) In addition to that not everyone can put it down on his/her resume that they've trained with the second fittest man on earth (and his wife too, who by the way is no taffy!)...it was truly an honor and a privledge to meet them and get to work with them and pick their brain on so many aspects! There's really nothing else I can say other than it was just an incredible experience and the best birthday weekend I've ever had or will have for a long time! ROCK ON!

7:31 with 110 on cleans.
cleans were fine but too much breaks on burpees.
still 1:16 faster than in May when I started doing CF so I've done something right

8:05

M/43/5'10"/200

As Rx'd -6:04

Also AMRAP in 15 min. of 10 ring push ups
and 15 Wall Ball- 14

95# Hang Clean x 15
Burpees x 15
3x - 7:47

7:19 as RX'd

14:54

33 yom, 190 lbs

11:35 rx'd

M/38/5'9/180
CFWU-3 at MB. No pullups. Light jog.
6:12
Disapp w/time. Hoping for less than 6. Took 2 breaks on last round of cleans. That cost me. Decent job pushing on last round of burpees. Still couldn't get under 6. Don't think tech was great on cleans. Core & lumbar not tight enough. Didn't think about whether arms bending or not.
unbr 1st, 9+6 2nd, 6+5+4 3rd
4/10:
m/36/5'9/178
CFWU-3. Reg. Superman. Burgener. DU.
6:42
All unbr 1st set.
8+7 HPC 2nd. Burpees unbroken.
8+7 HPC 3rd, 8+7 burpees.
Pleased w/pace of HPC. Seemed to have good hip ext. Still prob bending elbows too much before full ext. Pleased w/consistency of burpees, just improve pace.

6:17 as Rxd

Jeff @ work
No drop. Rounds 1 & 2 of HPC unbroken round 3 10-5.
3:48

95 lbs
7:20

i did Isabel first at 6:18 and then this WOD scaled at 110# in 8:11.. now it hearts!

11:42

rxd

m/22

6:08

Did 1rm military press before and some heavy push presses

Warmup

3 rounds at 85lb of:
5 deadlifts
5 hang power cleans
5 front squats
5 push jerks

WOD: 6:28

Post-WOD

3 rounds of:

12 T2Bs
50 DUs

6:50

rx'd

m/34/185
7:10

m/44/176/5'11

95# cleans

15:15

5.11
Pr is 4 something

8:59

as rx'd 11:26

as rx'd 11:28

rxd

time: 13:25

m/41/5'8/240

115# HPC

Last time 10:31

This time 6:49

Had to put down the bar on second/third HPC sets. A little lethargic on the burpees.

11:29 RX'd

Man I do SO much better with a partner or group! Did this one on my own...

85 lbs - 9:30

6:31 @ 75#
F/29/5'7"/145#

Completed as Rx'ed.

Total time = 17:30

M/42/5'10"/173

10:04 as Rx'd

7:58 as rxed. Had to break 2nd and third sets of hpc

9:47 @ 95#

M/36/5'11"/195
8/7/12

Hang Cleans (135 lbs.) 3 x 15
Burpees 3 x 15
BP (135 lbs.) 3 x 15

Did this after 4x5r DL 90 kg-105 kg- 120 kg- 140 kg

As rxd 6:51

8:46 07.11.12 62k (2.5k collars)

8:47 20.10.11 60k

CFWUx3
11:49
50 dbs (full squat cleans)
11:49 (+5:05)