August 13, 2012
Three rounds for time of:
Row 500 meters
Run 400 meters
Post times to comments.
CrossFit Level 1 Certificate Courses: CrossFit Atlanta, River North CrossFit, CrossFit X Factor, CrossFit King of Prussia, CrossFit Scottsdale, CrossFit Norcal, CrossFit Park City, CrossFit Velocity, CrossFit Brisbane, CrossFit Asia, CrossFit Reebok Loreto.
CrossFit Coach's Prep Course: CrossFit Reebok Stockport.
"Behind the Scenes at Pendleton", free CrossFit Journal video [wmv] [mov] [HD mov]
WOD Demo with CrossFit PB by Again Faster Equipment - video [wmv] [mov] [HD mov]
Posted by Pukie at August 13, 2012 5:00 PM
Awesome experience!! Chuck, James, Spencer, Mel, Andy, Nicole were excellent! Loved it!!
Couldn't have asked for a better weekend! James, I second that. All the instructors were beyond awesome.
A great weekend. Great instructors and a great class.
One of the greatest weekends ever. Such an inspirational learning experience. Awesome coaches Erik, Katie, Dave,nuno, and forgetting names. Crossfit Scottsdale rocked my weekend! THANKS GUYS!
One of the best weekends ever!!! These guys have a passion for what they do and it clearly shows. I want to say thank you to all of my coaches, Chuck, Nicole, Mel, Andy, Spencer and James. You guys and gals were truly amazing and I will never forget this weekend!! Thanks again!
Best weekend EVER!!! Thanks again to Chuck, Nicole, Mel Andy, Spencer and James for an amazing weekend! You all have a lot of passion for what you do and it shows. Keep up the Great work coaches!!! EASY DAY!!
Dont have a rower at work so sdlhp's it is. For others who don't have rowing capabilities the substitution is as follows:
Rowing 500m is equivalent to 50 sumo deadlift high pulls. From mid shin to chin. Men 45# Woman 30#
Thank you to everyone at CrossFit NorCal for an amazing weekend. I learned so much and am excited to share everything I learned with others! Unforgettable!
I dont agree with SDHP as a sub. You're talking 150 SDHP with a #45 bar. Pulling your elbows into shoulder-impingment position 150 times is of very little benefit.
When you row, you do not, at least you SHOULD not, pull the bar up to your neck. That's highly inefficient at rowing is more legs than arms. You get very little extra mileage out of that last few inches from your sternum and your throat.
So who said SDHP is the sub for rowing? Someone, sometime, maybe on BrandX decided that but users of this board can sub ANYTHING for ANYTHING. There are no rules.
Rowing 500 meters is primarily going to be a lung exercise. Why not sub 100 double unders? Or focus on the leg/hip explosion aspect of it and do cleans? How about 10 cleans at #135 plus 25 burpees?
The instructors at CrossFit Scottsdale rocked! Erik, Jason, Nuno, Dave, Katie, Mallory and Camzin, thank you so much. Never thought just getting set up for DLs and SDHP could work my hamstrings so much! Obviously something to work on!
Who says thats the sub? Um the FAQ on this website says SDHP sub for rowing lol
Absolutely outstanding weekend. Thanks to all the trainers. Top notch group of professionals!
-Atlanta L1 cert
Awesome class and team of instructors; thanks Russell, Neal, Jason, Michelle,Kim,Austin,Zach, et al: The Best!!!
#4 I just posted what the FAQ stated cause I figured many would ask about subs if they didn't have a rower. It's up to the individual if they want to follow that or not.
Great Talk by Coach Glassman at the CrossFit Tour in Big Sky Montana - waiting for CrossFit Media to do a "We Built This" Crossfit Commercial countering/mocking the Obama "You Didn't Build That" foolishness. Would especially like an affiliate owner duplicating a Coach Glassman arriving at oh-dark-thirty in 1995 (?), in the morning fog, pulling up the roll-up door, cleaning the toilet, mopping the floor, etc - all without gov't help but plenty of gov't interference with respect to zoning and event permits and the like. Years later, when it is popular, when what Coach Glassman was chosen by the grunts in the field, Coach Glassman finally gets some gov't help
Did someone say something about the Jetsons?!
CF is free in all senses of the word. Do you!
Comment #9 I checked both the FAQ and the most current Level 1 guide book and the SDHP is one of the main 9 key movements as stated in the guide book. The FAQ stated the SDHP can be used as stated in comment#3. I would think to copy the rowing movement better the movement should be to your sernum not the chin. If this a bad movement why is it a key movement? If is not a safe movement I don't understand why it is used as a key movement in training or is the number of reps? Maybe a Level 2 coach could clarify that for all of us?
Thanks NorCal!! I am honored to have been trained by world-class athletes!
Woo! CrossFit Games Behind The Scenes videos are coming out. Awesome! Really enjoyed last year's.
@ #9 Pat McCarty - In many ways I agree with your point about the neck upright row being high and putting your shoulder in a vulnerable position.
The upright row does work similar muscles to the rowing motion but there maybe a better sub? Burpees and double unders are ok but the WODS are programmed a certain way for a reason. Similar muscle groups will have to be used to the rower.
The Sumo Deadlift High Pull is also in Crossfit WODS and the foundational movements so if it's safe and effective for them...
CFL1 at CF Atlanta was amazing... Our set of trainers were stacked!! Chuck Spencer Andy Nicole James and Mel were all awesome! I wish it was a week long :)
Great experience this weekend!! Thank you Kimmy, Danny, Doug, and Connor!! I had a blast!
-L1 Cert. Okinawa
Just got home from an amazing insightful kick ass weekend in Scottsdale! Erik, Jason, Nuno, Dave, Katie, Mallory and Camzin. My quads are sore but my knees required no icing for the first time in months. Pushing my knees out for life! Thank You so much for making me part of a community.
Rich Froning, "Do you have any candy?...candy, ice cream something?
Erik, Katie, Dave, Nuno and Jason are awesome teachers. Awesome weekend at Scottsdale L1 Cert. Absorbed a ton of information.
Thanks to all of the Folks at the Atlanta L1.
Special thanks to David and his wife for AMAZING cupcakes. I doubt Spencer and I needed any more sugar after the Krispy Kreme episode...but why not--delicious.
James, you guys were awesome and totally made
My wife's day!! Lolos Cakes & Sweets appreciates you!!
Great class and great instructors.!Thank you Chris, Rudy, Abi, Doug, an Joe. L1 @River North Crossfit in Chicago (the greatest box in all the land, thanks also to Katie for hosting)
Russell, Neal, Jason, Michelle,Kim,Austin,Zach,Miranda & everyone;
What a truly amazing weekend!! I think I learned some of the most beneficial information over the course of these two days than I have in the majority of my CrossFit career. Thats not to say that I have not learned anything in the past year & a half. However, this weekend you focused on the foundation, the "bread and butter" of CrossFit & I think thats what helps develop such strong and amazing athletes.
I am excited to implement these new skills in my own training & also help teach these skills to others. The only thing I wish was that the time learning from you guys wasn't over so soon.
Thank you for everything this weekend. ;)
Crossfit NorCal level 1 cert was awesome and a top notch team of instructors; thanks Russell, Neal, Jason, Michelle,Kim,Austin,Zach, and anyone else I missed. This won't be my last class.
No row machine, did this instead.
3 rounds for time:
Power clean 135x10
Jumping chest to bar pull ups x20
Treadmill run 0.25 mile
The instructors shut it down this weekend, I had an absolutely superb time. I'll do my best to stay away from the sugar pipe.
L1 Cert. CF ATL
Level One team in Park City was amazing this weekend! Cherie, Matt, Dave, Zac, and Chris..you guys rocked!!!
Three rounds for time of:
Row 500 meters
80 double unders
I live on the third floor and can't take my rower outside.
Used to sub 50 DUs for one 400m run, but now that my DUs improved (and I've got a faster rope) 80 DUs (broken, of course) seem more adequate to mimic the time (and pain) domain of a 400m run.
Thanks to Stacey, Ollie, Hollis and a special shout out to Brett Fford for an amazing weekend at CrossFit Brisbane. Awesome crowd, amazing gym and everything approached with an open mind. "there is no such thing as a bad exercise". No dead ends, nothing discouraged, good skills Brett.
Hopefully my wife is as lucky I was to catch up with one of these instructors when she does the course in Melbourne in a few months. CrossFit, you have an amazing team, keep these guys happy! :)
Lv1 @ Crossfit Brisbane - wow wow wow, Brett, Stacey & Hollis - you are amazing instructors, so much learnt, still spinning. Loved the whole wkend. Thanks millions & thanks to Ollie & CF Brisbane for hosting us :)
400m run (treadmill)
Great workout - 15 minutes!
Hard to breathe on this one. Definitely needed to pace more off the start.
14:52 subbed row with 50 sdhp@20kg
Still new to xfit great workout today
500 meter row
400 meter run (treadmill)
22:35 how is everyone so fast!
Did 4 rounds (couldn't remember if Rx was 3 or 4 at gym). 15:14
15:38 on a still, hot, humid morning in Austin, TX
Rob #49 I think most of us did 3 rounds ;-)
As RX in 11.04
Thanks for an awesome class in Atlanta. Chuck, James, Andy, Spencer, Nicole and Mel were top notch. I couldn't have asked for more.
10:51 Rx, CrossFit San Elijo
11:49 Rx'd, CrossFit San Elijo
12:51 Rx, CrossFit San Elijo
Chuck, Andy, James, Spencer, Mel, and Nicole were amazing in Atlanta this weekend!! Incredible trainers, teachers, and motivators. These guys are THE BEST at what they do!!
I went in not expecting much and came out completely impressed.
The Crossfit Atlanta L1 Cert led by Chuck, Mel, Nicole, James, Spencer & Andy absolutely blew me away. The 6 seminar staff trainers exhibited virtuosity when it came down to breaking down all of the fundamental/functional movements of crossfit. Their knowledge was not only vast on the subject matter, but their ability to pass that on to the members of the class was masterful.
I tested each staff member with questions that we have all ready on the internet about controversial things that Crossfit does, and their responses were objective and fact-based. They also did not dismiss the contrarian thoughts right away and listed to what we had to say.
I came away from the weekend more excited than ever to better myself, better others and pursue this as a career.
I typically run in the opposite direction of anyone's koolaid, but whatever Chuck, James, Nicole, Mel, Spencer, & Andy are selling...I'm buying.
1/4 mile run 500 meter row:14:50:8
Thank you to all my Level 1 instructors for imparting knowledge, demanding better, and motivating me!!!
Eric, Señor Javier, Rudy, Joe, Doug, and the amazing Abi!!!
Gracias a todos!
Subbed 50 sumo deadlift hi pulls for the row.
Had a great time at the Level 1 course, hosted by CrossFit Atlanta. The trainers were incredible! The course was very well-organized and professional. It is very apparent that CrossFit HQ takes this very seriously and exceeds expectations in terms of providing the knowledge and tools to be a better athlete and a better coach. I really enjoyed the weekend and look forward to, hopefully, working with all of you again someday. Special thanks to Chuck, Nicole, Mel, Spencer, Andy, and James. You guys did an excellent job, NO QUESTION!!! (And "hell yeah", Coach Andy, I do have enthusiasm unknown to man!)
13:25 subbed 50 reps of sdhp @ 45# for row , at the end I had to break up the 50 as my hands were sore from holding the bar, did my runs outside on mu street
Kudos to Coach G for having the vision and not selling it.
Probably one of the best weekends of my life! Thank you to Russell Berger, Jason Khalipa, Neal Maddox, Miranda Oldroyd, Zach Forrest, Austyn, Michelle and anyone else I'm forgetting... Awesome course only thing I would change is I wish I could stay longer! Thanks guys!
I knew the Park City seminar would be good but it surpassed all expectations. The presentations were packed with quality information, well planned, concise, and fun. Thank you Zac, Cherie, Dave, Chris, Matt, you are real professionals.
4 rounds: (misread post)
(includes the couple breaks i had to take to tend to my little kids)
Very new to CF...subbed sdhp x50 #25 since i dont have a rowing machine; did 2:30 worth of single-unders instead of the 400m runs because I am home with the little ones today and can't very well run off & leave them alone ;)
Question: is it ok to sub out BOTH exercises in a workout and still get the same effects? I kept the workout pretty intense even with the subs.
Level 1 Cert. in Scottsdale Rocked!! Thank You so much to Katie Hogan, Mallory and Camzin, Jason Macdonald, Nuno Costa, Erik Preston, and Dave Lipson. You guys are all amazing and inspiring!
wait so the crossfit games competitors "swam" with fins???
Outstanding weekend of instruction at CrossFit NorCal. The lectures, demonstrations and workouts provide for a more comprehensive understanding of the "why" behind CrossFit's methodologies. Highly recommend this course to anyone who wants to coach or take their abilities to the next level.
The San Jose team: Thank you Russell, Jason, Miranda, Neal, Zach, Austyn, Michelle, Kim & Jim! 1st class Coaches, with the best instruction. One weekend that will have such a large impact on my training for the rest of my life as well as the many students & athletes that I coach. Thank you Russell & team for this "butterfly effect"...
Great class this weekend at the Crossfit RiverNorth for CFL1. Thanks to all the instructors!
Many Thanks to Eric, Rudy, Abi, Doug("baby don't hurt me"), and Joe.
CFL1 -River North Crossfit in Chicago...
Incredible experience and an AWESOME team of trainers!
400m run - treadmill
As RX'd 14:46
(still trying to get back in to consistently working out since the birth of my youngest almost 1 year ago)
A HUGE thanks to Russell and the Coaches at the CFL-1 held at NorCal Crossfit in San Jose! What a wealth of knowledge and experience.
Thanks to everyone at the CrossFit level 1 course at CrossFit Velocity in Swansea on the weekend. Great crew and the coaching was excellent. Some of the tips I received on basic movements that I thought I had mastered were awesome. Look forward to passing on some knowledge!
Level 1 Cert at CF Atlanta completely transformed my mindset about Crossfit. Even if you have no intention of being a coach, it is worth every bit of $1000. Chuck, Andy, Spencer (freaking Hendel), James, Mel and Nicole made the whole weekend interesting and fully applicable to not only our WOD and box functions, but to our daily life and nutritional regiments. Such a great experience. This weekend was proof that Crossfit not only hires the best trainers, but some of the best businessmen and women, to represent their product. And I don't care how much Chuck Carswell gets paid, he deserves a raise. The whole weekend made me proud to be associated with this organization.
12:45 as RX - did an extra round as punishment for a few beers last night :-)
I Can´t wait for doing this workout
Thank you to all the level 1 instructors at CrossFit Norcal this past weekend. Couldn't have asked for a better crew. Miranda, Michelle, Kim, Austin, Jason, Russell, Zach, Neal, all world class. It's not everday that you get to learn about something you love from some of the best in the world. Thanx guys.
15:30, Sharon and Jessica rx'd
Crossfit San Elijo
12:11 as rx'd
run on treadmill, transitions kill the time
14:10 (ish - couldn't see the clock)
used treadmill for the run, lost some time, though helped pacing
10 OH squats
3 ring dips
5 knees to elbows
5 scaled hspu's
Jon and Comy RX'd. 13:17 Crossfit San Elijo
15:10 RXed. Female/42/159/5'8." Hope more ladies post their times.
Jenny and Amy, RX'd. 14:57 CrossFit San Elijo
Chad and Randall, RX'd 12:33. Crossfit San Elijo
Epic weekend at Reebok Crossfit Velocity... all of the Seminar Staff were class; Karl, Matt, Davs, Jenny, Drake, Nolan and the legend that is Boz...
Learnt so much, thank you for the taking the time and having the passion.
CFWU x 3
Total Time (incl. 2 min. rest intervals): 28:06
Did a 10k yestrday for fun.
Oh, BTW, the WOD rounds went like this:
Norcal San Jose Team: Thank you Russell, Jason, Miranda, Neal, Zach, Austyn, Michelle, Jim and Kim! 1st class coaches & instruction. One weekend that will change my training for life and will change the way I contribute to coaching athletes going forward. Thank you Russell and team for this "butterfly effect" - one small thing can have a large impact...
Cross Fit San Elijo-CFSE
Crossfit San Elijo
This was my first attempt at Crossfit, ever. Didn't warm-up, as I didn't really understand the warm-up reccommended by Crossfit...
Okay, so I sat down by the rowing machine and went at it. Don't have a stopwatch yet, so couldn't really follow my time, but was still fun to just try out a rowing machine for the first time in my life :P
Then after 500meters I went to the treadmill to run 400 meters, but didn't understand shit about how to check my distance. The treadmill's screen said "0.10" or something when I pressed distance, I was like WTF. Stepped of the treadmill and went and lifted some weights, like I'm more used to, in stead. Hehe...
Did this one after the WOD at the gym:
Did this one after the WOD at the gym:
Row 500 meters
1/4 mile run on treadmill
The noises I made when I finished were scaring people in the gym...
8 min. 46 sek. Ran on treadmill
L1 Reebok Crossfit Velocity - Great weekend. Far exceeded my expectations, answered some questions and renewed my interest in Crossfit.
Great workout Love it!
Great workout Love it!
All 3 rounds of 400 meters run together as limited row machines were available at gym. 5:30
1500 meters of rows at a stretch - 6:00 . Had to thank Collegue for encouraging me to finish row quick enough to get 2 minutes for each 500 meters of row.
13:25 as rx'd
just getting my fat but finally healthy body back into WODs again after 4 year hiatus.
14:18, runs on treadmill.
one stop during second set of rows, still learning to pace myself.
Nice one today!
Was tapped out by the end, but still finished - definitely the sign of a good workout
sub'd 50 sdhp for row
Turn your brain off, numb your mind and hold/increase your pace each round.
Didnt have a rower, 150 sumo high pulls killed my delts 14:02
Robyn & Kelsey
CrossFit San Elijo
M/35/180 cm/82 kg
400 m run
12:41. subbed SDLHP for rows, and 2 mins DUs for run.
50 SHDP (85lbs)
0.25 on treadmill
I have to pay closer attention to my time. I 'think' i finished in 30mins or less, but I lost track of time. Either way, I completed this WoD within my 1hr lunch and still had plenty of time to stretch and cool-down before taking a shower...can't wait for tmrw's WoD. My arms and upper back will be sore. Glutes and outer quads feel pretty good.
12:00 rx'd ...after a bachelor party over the weekend, this was a struggle!!
I guess I need to push harder next time I feel a little silly with my 18.11
Couldn't ask for a better weekend. The Level 1 KOP crew was awesome. Shout out to Joe, Rob, Keith, Jenn, Aimee, and Austin! You guys rock! I love the post-Fran looks of daze and confusion and euphoria in all the pics.
ran on treadmill
Admittedly I've been slacking on the WOD's for a while. Slowly building back into it. Had to sub SDHP for Rows. 25 Lb plates in each hand.
Rnd 1 - 3:35
Rnd 2 - 3:50
Rnd 3 - 4:15
Took a break between rounds. Still it's not too bad.
Sub 50 SDHP 1.5 pood KB for row
3 RFT @ 14:45
5 RFT @ 25:20
This thing gave me a killer stitch! 1:45 average on the rows, weaker on the runs.
Thanks to Karl, Jenny, Davs, Matt, Nolan, Drake and Coach Bosman - amazing weekend at Crossfit Velocity in Swansea. Legends all of them.
run 400m (treadmill)
Not sure of total time, but each run was under 2 mins and the row times were 1:42, 1:48, 1:50. So total under 12mins, somewhere around 11:20
Total Knee Arthroplasty (TKA) over 4 months ago, my progress is good.
Have to train smart, no running or jumping.
Three rounds for time of:
Sled Drags: 50m backward, 50m forward with 75lbs
3 minutes heavy bag
"He’s dragging that thing up and down the street"
We did our first WOD today. It was fun doing it together. It took us 35 minutes for our very first time and we are 55 years old.
Cleans and burpees. No row machine.
Did 4 rounds by mistake. BAD mistake to make.
15:33 as rx'd
Sumo Deadlift (sternum) Pull with a 20kg kettlebell is a great sub for rowing. I rowed from age 15 to 30 and its as close as you can get without a boat or an erg. A barbell makes the pull non-linear, and chin is too high. If you don't have the space or the cash for an erg, a 20kg KB is a very worthwhile investment.
14:17 with the KB x 50 for rows and just a joggjng pace on the runs. Unbroken at least. Leg finally on its way back towards running.
10 135# power cleans
10 24" Burpee box jumps
10 Broomstick Cleans
10 Basketball shots
week 2 on crossfit
400 m run
m/43/6'1/197 (lost 9 pounds)
More better faster
WU: Run 1000m + CFWU x 3 rounds 15 reps per exercise
WOD: 3 rounds of row 500m run 800m 30:34
Rows: 500m rows right at 2:00minutes for each row.
Runs: first two rounds I ran 800 meters and the last one I ran 1000m
Cool down: swim in the pool :-)
Have Fun, Train Hard,
* took rower to track.
5/3/1 squat - 205x5, 240x5, 270x6
WOD as rx'd 12:28
Need to pick up the pace on the run.
18:00 even. Man was I sweating!
overhead squat 1-1-1-1-1 (105, 115, 125, 135, 150)
front squat 1-1-1-1-1 (150, 160, 170, 180, 190)
back squat 1-1-1-1-1 (190, 200, 220, 240, 250)
Shout out to Atlanta!! Chuck, James, Spencer, Mel, Andy, Nicole were great! However the main problem was not with them... it was the course wasn't long enough!! I can only imagine how much more information and skills I could have learned from these outstanding individuals with a few more days! I walked in not knowing what to expect and was pleasantly surprised. Before I arrived on Saturday everyone I knew who had taken this course would not tell me anything about it... Like it was some rite of passage... but then maybe it was....
As rx'd 11:50. Fun quick burner.
at southwest Y
2 mile run
30 K's to E's
This is the first WOD I have done in two months since my wife passed. 15 pounds gained of the wrong weight (beer and fast food) later my daughter patted my stomach and told me, "dad you need to start working out again".
M/40/184 cm/96 kg
400 m run
Felt good. Tomorrow looks brutal.
It doesn't have to be fun, to be fun.
12:06 @ North Haven Crossfit
12:06 at North Haven Crossfit
12:34 as rx'd. Each 400m run was up and down a flight of stairs to the door to get outside.
Now i'm looking both for websites that provide unprejudiced, sensible criticism regarding just about all problems and / or websites who have a good generous and / or left-wing leaning. Many thanks..
M 5'6" 167 Lb. 35 y/o
m / 30 / 1,79m / 77kg
Awesome seminar this past weekend, thank you Norcal crossfit! Could not have picked out a better staff to have there, every single one of them was so helpful, knowledgable, and approachable. Learned a lot!
NORCAL Level 1 Cert was amazing!! Incredible group of instructors...it was a privilege to learn from them this weekend!! Thanks to everyone.. Russell, Jason, Neal, Michelle, Miranda, Austin, Zach, Jim and Kim!
10:59 in the rain, 2nd half of 400m uphill
sub 1x40# sdhp per 10m of rows (this seems harder than rows)
had 1:51/500 rowing in the end but the running was way too slow..
20 of every minute on the minute
med ball slams
med ball cleans
subbed SDHP (45# barbell)
13 minutes and 12 seconds.
400m run (treadmill)
Burned about 30 sec getting across the gym from the rower to the treadmill w/each set. Need to push on the runs a little more next time... maybe.
Added 30 situps each round
Subbed 50 sdhp for the row
Ran on treadmill.
Great cardio work out.
Awesome experience!! What a great weekend at CrossFit Atlanta for the CrossFit Level 1 Certificate Course! Special thanks to coaches Chuck, James, Spencer, Mel, Andy and Nicole for bringing such energy and passion! If I had to pick a favorite part it would have to be Nicole's nutrition lecture, it really clicked with me!
Subbed with 50SDHP
Ran 400 m around track with 2 yr old in double jogger.
Thank you Cherie, Chris, Dave, Matt and Zac for an amazing L1 seminar in Park City. Due to the coaching expertise you exhibited both as a team and individually, I walked away from this weekend confident in my ability to coach the athletes at my box while I gain experience and hone my skills.
The enthusiasm you all share for CrossFit and the CrossFit community is inspiring and infectious. In fact, I was still pretty fired up when I got off my red-eye flight this morning, so I headed straight to my box to observe a class. Although I was only there to shake pompoms and offer encouragement to clients performing thrusters and sit-ups, I was silently spotting faults and cueing fixes. Now, I’m champing at the bit to get on the floor with our athletes to apply the skill set you gave us.
Thanks again for making the weekend such a great experience.
Metcon at cf box 6am. No DL in a long while, so 4pm @ Y =
30 secs o Deads:
DL 30 secs of dead = about 20-25 mins
155 - 7 in 30 secs
175- 7 in 30 secs
195 - 8 in 30 secs
215 - 8 in 30 secs
235 - 8 in 30 secs
255 - 6 in 30 secs
275 - 5 in 30 secs
Think I scared some younguns w the effort noises @ 275 :)
50 KB swings for row
@ the Zoo
shout out to my coaches at CrossFit Scottsdale! Erik, dave, katie, nuno, mallory, cazmin, and jayson!
Did puppies version. 3 rounds of 250 m row and 200 m run. 9:55
subbed SDHPs for row
12:54 - As rx'd.
400M run (treadmill)
18 minutes- Edmonton, Alberta, Canada. :)
2012-08-15: 12:33 (4:04,:12,:16)
Row 1: 1:47
Run 1: 1:29
Row 2: 1:49
Run 2: 1:27
Row 3: 1:49
Run 3: 1:19
As Rx 11:35
Crossfit Norcal hosted an amazing cert, completely worth my 385 mile drive :) excited to have improved as a coach and Crossfitter. It was awesome to see that top athletes were also top coaches along with having access to some of the great minds from Crossfit HQ. Sick weekend for sure!!
Jeff @ work
rower set up at the side of the bottom of the stairs coming down from the deck.
as rx'd but on treadmill
12:34 (runs are seriously weak, but also had to get the treadmill started up each time, so MAYBE could subtract 30 seconds or more...)
(averaged 1:43 or so on all rows)
12:22. Subbed SDHPs for row
lost time on treadmill
Such an awesome weekend! Spealler, Matt and Cherie Chan, Zac and Dave were the most amazing instructors of this course. To see such accomplished athletes in this "sport" be so committed to the basics that CrossFit is built from is very awe-inspiring. They were all truly dedicated to teaching us and ensuring that we learned everything correctly and had the confidence to bring our knowledge back to our own boxes. Great experience, thanks guys!
Great level one cert at Nor Cal Crossfit in San Jose with Jason, Neal, Russel, Austin, Michelle, Miranda, Zach, Jim and Kim. Russel hosted a fun and informative lecture and each of the speakers went over and beyond to make OUR weekend memorable. Thank you to everyone there. I highly recommend taking the level one cert in San Jose for anyone looking to gain a deeper understanding of the philosophy and culture behind crossfit. Boom.
CROSSFIT X-FACTOR SESSION. GREAT JOB TO KURTIS,NADIA,JESSIE,JOEY,CHRIS AND AUSTIN. I MIXED MY REGULAR BAR TENDING LATE NIGHT JOB WITH THIS CLASS AND TESTED MY SLEEP DEPRIVATION AT THE SAME TIME AS I WAS BUILDING BETTER FOUNDATIONS. MONDAY DIRECTLY AFTER CLASS, I REPORTED TO THE US FOREST SERVICE ENGINE DUTY AND SURE ENOUGH WE CAUGHT A FIRE IN THE AFTERNOON. THE TERRAIN WAS BRUTALLY STEEP AND I WAS THE LEAD SAW ON THE LINE. HOLY SMOKES THAT WAS TOUGH ON MED-BALL CLEAN WIGGLY LEGS. ANYWAY, AGAIN GREAT JOB GANG!
I'm only stationed in Japan for 6 months so I had to jump on this opportunity to attend... Great experience with Doug, Danny, Connor, and Kimmy last weeked at the L1 Cert course held on Okinawa, Japan (CrossFit Asia). It was a tough time to focus as our unit prepared for inspections and a small deployment, but the coaches did exceptionally well to hold our focus and keep it exciting. Thanks!
SDHP: 45lb x50
3 rounds, 11:35
300m light row
250m light run
Subbed 460 m run
2-1.5-1-0.5 minute superman/plank combo
300m light row
250m light run
Subbed 460m run
2-1.5-1-0.5 minute alternating superman/plank combo
sub 65# bent over row (50 reps) for rowing
Runs on tread.
runs on treadmill
12:01, at st. 3. Felt good to run.
probably around 15 min. Had to wait on a rower and decided to do 400 m first and didn't start an overall timer.
subbed 20 pull-ups for row
CFWU-3 Reg except monkey touches instead of HSPU 3rd. Superman. Burgener.
Decent job overall, esp w/rows. Stroke rate about 27. Pace/500 around 1:52. Runs better on 2nd half of lap.
Sub'd SDHP #45 x 50 for row 500m & .25 miles on treadmill for 400m run = 10:53
9, 5, 3 Thrusters ending at 125lbs as buy in.
12:31 as Rx'd.
M.38.170.5'10" - Grantham, UK
31 Oct 12.
20k SDLHP x50 + 500m run (around compound)
Solid cardio workout. Running near my garage is hilly, so time definitely could have been faster
3 RFT of:
70 double unders.
Run 400 m.