August 13, 2012

Monday 120813

Three rounds for time of:
Row 500 meters
Run 400 meters

Post times to comments.

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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.
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Posted by Pukie at August 13, 2012 5:00 PM
Comments

Awesome experience!! Chuck, James, Spencer, Mel, Andy, Nicole were excellent! Loved it!!

Comment #1 - Posted by: James Harris at August 12, 2012 5:24 PM

Couldn't have asked for a better weekend! James, I second that. All the instructors were beyond awesome.

Comment #2 - Posted by: Chris Haviley at August 12, 2012 5:34 PM

A great weekend. Great instructors and a great class.

Comment #3 - Posted by: Timothy Sean Couch at August 12, 2012 5:50 PM

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!

Comment #4 - Posted by: nichole eagle at August 12, 2012 5:52 PM

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!

Comment #5 - Posted by: Andrew Burkett at August 12, 2012 5:57 PM

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!!

Comment #6 - Posted by: Andrew Burkett at August 12, 2012 6:01 PM

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#

Comment #7 - Posted by: Jfurtado at August 12, 2012 6:03 PM

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!

Comment #8 - Posted by: Emily Welk at August 12, 2012 6:09 PM

#3 Jfurtado,

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?

Comment #9 - Posted by: Pat McCarty at August 12, 2012 6:14 PM

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!

Comment #10 - Posted by: Jeff Ballard at August 12, 2012 6:20 PM

Who says thats the sub? Um the FAQ on this website says SDHP sub for rowing lol

Comment #11 - Posted by: B. wright at August 12, 2012 6:21 PM

Absolutely outstanding weekend. Thanks to all the trainers. Top notch group of professionals!

-Atlanta L1 cert

Comment #12 - Posted by: Wes Perry at August 12, 2012 6:24 PM

Awesome class and team of instructors; thanks Russell, Neal, Jason, Michelle,Kim,Austin,Zach, et al: The Best!!!

Comment #13 - Posted by: Shawn at August 12, 2012 6:32 PM

#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.

Comment #14 - Posted by: jfurtado at August 12, 2012 6:41 PM

Thanks crossfit norcal Jason, Austin, zach, Neal, russel, Miranda, Kim, michelle, and everyone else. I had an amazing time this weekend learning from you all! Excited to see how much more I can learn!!!

http://theanolan.blogspot.com/2012/08/my-weekend-with-crossfit-norcal.html?m=1

Comment #15 - Posted by: Thea at August 12, 2012 6:58 PM

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

Comment #16 - Posted by: RM3 Frisker FTN at August 12, 2012 7:04 PM

Did someone say something about the Jetsons?!
CF is free in all senses of the word. Do you!

Comment #17 - Posted by: Knight1 at August 12, 2012 7:11 PM

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?

Comment #18 - Posted by: turlte at August 12, 2012 7:17 PM

Thanks NorCal!! I am honored to have been trained by world-class athletes!

Comment #19 - Posted by: Carrie at August 12, 2012 7:22 PM

Woo! CrossFit Games Behind The Scenes videos are coming out. Awesome! Really enjoyed last year's.

Comment #20 - Posted by: dan at August 12, 2012 7:27 PM

@ #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...


Comment #21 - Posted by: Chrisso at August 12, 2012 7:55 PM

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 :)

Comment #22 - Posted by: Chris Weems at August 12, 2012 7:59 PM

Great experience this weekend!! Thank you Kimmy, Danny, Doug, and Connor!! I had a blast!

-L1 Cert. Okinawa

Comment #23 - Posted by: Aisha Morris at August 12, 2012 7:59 PM

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.

Comment #24 - Posted by: Nichole Eagle at August 12, 2012 8:03 PM

Rich Froning, "Do you have any candy?...candy, ice cream something?

Comment #25 - Posted by: ckatech at August 12, 2012 8:21 PM

Erik, Katie, Dave, Nuno and Jason are awesome teachers. Awesome weekend at Scottsdale L1 Cert. Absorbed a ton of information.

Comment #26 - Posted by: Brian at August 12, 2012 8:50 PM

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.

Comment #27 - Posted by: James Hobart at August 12, 2012 8:52 PM

James, you guys were awesome and totally made
My wife's day!! Lolos Cakes & Sweets appreciates you!!

Comment #28 - Posted by: David Patterson at August 12, 2012 9:04 PM

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)

Comment #29 - Posted by: D.J. A at August 12, 2012 9:07 PM

CrossFit Norcal
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. ;)

Comment #30 - Posted by: Danielle at August 12, 2012 9:14 PM

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.

Comment #31 - Posted by: Shawn at August 12, 2012 9:24 PM

M/31/210/72

No row machine, did this instead.

3 rounds for time:

Power clean 135x10
Burpees x10
Jumping chest to bar pull ups x20
Treadmill run 0.25 mile

14:30

Comment #32 - Posted by: SeanP at August 12, 2012 9:54 PM

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

Comment #33 - Posted by: John at August 12, 2012 10:06 PM

Level One team in Park City was amazing this weekend! Cherie, Matt, Dave, Zac, and Chris..you guys rocked!!!

Comment #34 - Posted by: G Roberts at August 12, 2012 10:33 PM

13:56 rx'd

M/24/176#

Comment #35 - Posted by: JLacy at August 12, 2012 10:37 PM

44/m/176cm/73kg

Three rounds for time of:
Row 500 meters
80 double unders

11:30

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.

Comment #36 - Posted by: Memuc at August 13, 2012 1:30 AM

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! :)

Comment #37 - Posted by: Daniel Di Giorgio-Yates at August 13, 2012 2:12 AM

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 :)

Comment #38 - Posted by: Jackie Moureau at August 13, 2012 2:26 AM

11:14 subbed 50 sdhp's

Comment #39 - Posted by: Tyler Scott at August 13, 2012 3:51 AM

12:58
500m row
400m run (treadmill)

Comment #40 - Posted by: ART/M/43/5'5"/148 at August 13, 2012 3:55 AM

13:09

Comment #41 - Posted by: Shaffer at August 13, 2012 4:03 AM

Great workout - 15 minutes!

Comment #42 - Posted by: Mathew Beenham at August 13, 2012 4:05 AM

13:25
Rx'd

Comment #43 - Posted by: jlew m/33 6'5"/220 at August 13, 2012 4:44 AM

13:49

Comment #44 - Posted by: Per at August 13, 2012 4:50 AM

12:25 Rx´d

Comment #45 - Posted by: Phil at August 13, 2012 4:54 AM

Hard to breathe on this one. Definitely needed to pace more off the start.

11:24 Rx.

Comment #46 - Posted by: Moondog at August 13, 2012 4:57 AM

37/M/6'2"/205
14:26
As prescribed

Comment #47 - Posted by: WG at August 13, 2012 5:10 AM

M/46/188/94

14:52 subbed row with 50 sdhp@20kg

Comment #48 - Posted by: Anders at August 13, 2012 5:11 AM

Still new to xfit great workout today
500 meter row
400 meter run (treadmill)
4 rounds
22:35 how is everyone so fast!

Comment #49 - Posted by: Rob at August 13, 2012 5:13 AM

37/M5'11"/202
Did 4 rounds (couldn't remember if Rx was 3 or 4 at gym). 15:14

Comment #50 - Posted by: gmm at August 13, 2012 5:21 AM

15:38 on a still, hot, humid morning in Austin, TX

Comment #51 - Posted by: Kristina f/29/122/5''3" at August 13, 2012 5:22 AM

12:25 as Rx'ed

Comment #52 - Posted by: Shane G 6'3"/220/27 at August 13, 2012 5:25 AM

Rob #49 I think most of us did 3 rounds ;-)

Comment #53 - Posted by: Anders at August 13, 2012 5:26 AM

As RX in 11.04

M/32/73kg/6"

Comment #54 - Posted by: Andy - Cirencester, UK at August 13, 2012 6:03 AM

Thanks for an awesome class in Atlanta. Chuck, James, Andy, Spencer, Nicole and Mel were top notch. I couldn't have asked for more.

Comment #55 - Posted by: Peter at August 13, 2012 6:23 AM

11:46

Comment #56 - Posted by: Bart at August 13, 2012 6:31 AM

12:10, Rx

Comment #57 - Posted by: Curtis De Mers at August 13, 2012 6:32 AM

10:51 Rx, CrossFit San Elijo

Comment #58 - Posted by: Tyson Alvarez at August 13, 2012 6:32 AM

11:49 Rx'd, CrossFit San Elijo

Comment #59 - Posted by: Andrew Wagner at August 13, 2012 6:33 AM

12:51 Rx, CrossFit San Elijo

Comment #60 - Posted by: Brett Nakfoor at August 13, 2012 6:34 AM

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!!

Comment #61 - Posted by: ginnie at August 13, 2012 6:34 AM

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.

Comment #62 - Posted by: Bradley Schneller at August 13, 2012 6:38 AM

1/4 mile run 500 meter row:14:50:8

M/37/186/5'11

Comment #63 - Posted by: Antoinne at August 13, 2012 6:40 AM

14:00

Comment #64 - Posted by: Jason Rose at August 13, 2012 6:43 AM

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!

Comment #65 - Posted by: LaNita C. at August 13, 2012 6:49 AM

16:07
Subbed 50 sumo deadlift hi pulls for the row.

Comment #66 - Posted by: Jim R. M/49/5'8"/155 at August 13, 2012 6:50 AM

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!)

Comment #67 - Posted by: Andrew M. at August 13, 2012 6:53 AM

220/30m/6'
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

Comment #68 - Posted by: Daniel cram at August 13, 2012 7:06 AM

Kudos to Coach G for having the vision and not selling it.

Comment #69 - Posted by: Ron at August 13, 2012 7:12 AM

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!

Comment #70 - Posted by: jason at August 13, 2012 7:16 AM

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.

Comment #71 - Posted by: Bruce Clark at August 13, 2012 7:38 AM

4 rounds: (misread post)
17:24

Comment #72 - Posted by: SB at August 13, 2012 7:49 AM

15:34
(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.

Comment #73 - Posted by: lauren at August 13, 2012 7:51 AM

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!

Comment #74 - Posted by: Becky J. at August 13, 2012 8:02 AM

37/m175
Rx 11:36

Comment #75 - Posted by: ffkwill at August 13, 2012 8:06 AM

wait so the crossfit games competitors "swam" with fins???

Comment #76 - Posted by: JB at August 13, 2012 8:07 AM

11:42

Comment #77 - Posted by: Cole at August 13, 2012 8:11 AM

m/41/6'4"/227

rx'd 12:15

Comment #78 - Posted by: JayW at August 13, 2012 8:19 AM

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.

Comment #79 - Posted by: Michael V. at August 13, 2012 8:21 AM

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"...

Comment #80 - Posted by: Eddie at August 13, 2012 8:28 AM

Great class this weekend at the Crossfit RiverNorth for CFL1. Thanks to all the instructors!

Comment #81 - Posted by: Dave H at August 13, 2012 8:44 AM

14:20

Comment #82 - Posted by: Andres at August 13, 2012 8:47 AM

14:00

Comment #83 - Posted by: GregE at August 13, 2012 8:49 AM

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!

Comment #84 - Posted by: Richard Smith at August 13, 2012 8:50 AM

M/22/6'0/222.4lbs

4rounds:
500m row
400m run - treadmill

15:09

Comment #85 - Posted by: Adam at August 13, 2012 8:54 AM

36/F
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)

Comment #86 - Posted by: CBoyd at August 13, 2012 8:57 AM

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.

Comment #87 - Posted by: Clev at August 13, 2012 8:57 AM

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!

Comment #88 - Posted by: Elliot D at August 13, 2012 9:00 AM

11:29

Comment #89 - Posted by: Tapio M at August 13, 2012 9:14 AM

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.

Comment #90 - Posted by: Rob Ingram at August 13, 2012 9:27 AM

12:45 as RX - did an extra round as punishment for a few beers last night :-)

Comment #91 - Posted by: Rocky at August 13, 2012 9:35 AM

CFWU
15:06

Comment #92 - Posted by: Tom J 46/6'/220 at August 13, 2012 9:35 AM

I Can´t wait for doing this workout

Comment #93 - Posted by: Rob at August 13, 2012 9:41 AM

13:55 rx'd

Comment #94 - Posted by: F/41/5'7/140 at August 13, 2012 9:52 AM

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.

Comment #95 - Posted by: Timmy Johnston at August 13, 2012 9:58 AM

15:30, Sharon and Jessica rx'd
Crossfit San Elijo

Comment #96 - Posted by: Jessica at August 13, 2012 9:59 AM

m/26/194/6'2"

12:11 as rx'd

Comment #97 - Posted by: Shmitty at August 13, 2012 10:03 AM

15:58 rx'd
run on treadmill, transitions kill the time

Comment #98 - Posted by: Judy at August 13, 2012 10:07 AM

as Rxed
14:10 (ish - couldn't see the clock)
used treadmill for the run, lost some time, though helped pacing

W/u
Sampson
10 OH squats
10 pushups
3 ring dips
5 pullups
5 knees to elbows
5 scaled hspu's

Comment #99 - Posted by: tom at August 13, 2012 10:12 AM

Jon and Comy RX'd. 13:17 Crossfit San Elijo

Comment #100 - Posted by: Von Detter at August 13, 2012 10:19 AM

15:10 RXed. Female/42/159/5'8." Hope more ladies post their times.

Comment #101 - Posted by: Rhonda at August 13, 2012 10:27 AM

Jenny and Amy, RX'd. 14:57 CrossFit San Elijo

Comment #102 - Posted by: jenny at August 13, 2012 10:28 AM

Rx 13:45

Comment #103 - Posted by: Nick 19M/195/6'3" at August 13, 2012 10:34 AM

11:30 rx

male 55 175 lbs

Comment #104 - Posted by: zoet at August 13, 2012 10:35 AM

Chad and Randall, RX'd 12:33. Crossfit San Elijo

Comment #105 - Posted by: Randall at August 13, 2012 10:35 AM

12:53 rx'd.

Comment #106 - Posted by: Jeff A. at August 13, 2012 10:36 AM

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.

Kieren

Comment #107 - Posted by: Kieren Mawer at August 13, 2012 10:42 AM

as R'xd 14:25

Comment #108 - Posted by: josey at August 13, 2012 10:42 AM

Day 105
M/45/6'0"/190
CFWU x 3
Total Time (incl. 2 min. rest intervals): 28:06
Did a 10k yestrday for fun.

Comment #109 - Posted by: fargingbastige at August 13, 2012 10:54 AM

Rx'd 12:59

1) 4:04
2) 4:27
3) 4:28

Comment #110 - Posted by: kevin r at August 13, 2012 11:05 AM

Oh, BTW, the WOD rounds went like this:
Run-Row-Bike-Run-Row-Bike-Run-Row-Bike-Run

Comment #111 - Posted by: fargingbastige at August 13, 2012 11:06 AM

14:10 as Rx'd.

Comment #112 - Posted by: Michael m/49/5'9"/175/MI Survivor at August 13, 2012 11:06 AM

13.10

Comment #113 - Posted by: Albino at August 13, 2012 11:21 AM

Simulate the row
http://www.ehow.com/video_5361654_simulate-rowing-exercise-bands.html

Comment #114 - Posted by: rowsimulator at August 13, 2012 11:23 AM

F/30/5'5/124

as rx'd

13:49

Comment #115 - Posted by: kristen, Bagram AFG at August 13, 2012 11:23 AM

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...

Comment #116 - Posted by: Eddie at August 13, 2012 11:29 AM

Cross Fit San Elijo-CFSE
RX-12:06
Male-47/5'8'/168

Comment #117 - Posted by: David Hutchison at August 13, 2012 11:32 AM

Crossfit San Elijo
RX-13:30
Female

Comment #118 - Posted by: Rachel Hutchison at August 13, 2012 11:35 AM

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...

Comment #119 - Posted by: Simen at August 13, 2012 11:37 AM

Did this one after the WOD at the gym:
12:27 Rx'd

Comment #120 - Posted by: Scott at August 13, 2012 11:38 AM

23 min
4 rounds
subbed sdhp

Comment #121 - Posted by: Magnus Samuelsson at August 13, 2012 11:40 AM

Did this one after the WOD at the gym:
12:27 Rx'd

Comment #122 - Posted by: Scott at August 13, 2012 11:40 AM

M/52/6'3"/165

3 rounds
Row 500 meters
1/4 mile run on treadmill

13:05

The noises I made when I finished were scaring people in the gym...

Semper Fi!

Comment #123 - Posted by: MajorDad at August 13, 2012 11:53 AM

rx'd approx. 13:10

Comment #124 - Posted by: Josh M/19/173lbs/5'6" at August 13, 2012 12:01 PM

8 min. 46 sek. Ran on treadmill

Comment #125 - Posted by: Jens at August 13, 2012 12:05 PM

L1 Reebok Crossfit Velocity - Great weekend. Far exceeded my expectations, answered some questions and renewed my interest in Crossfit.

Comment #126 - Posted by: Ben at August 13, 2012 12:06 PM

15:02
Rx'd

Great workout Love it!

Comment #127 - Posted by: Andre at August 13, 2012 12:09 PM

15:02
Rx'd

Great workout Love it!

Comment #128 - Posted by: Andre at August 13, 2012 12:10 PM

M/30/5'9"/183

Rx'd 11.30

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.

Comment #129 - Posted by: Ripan at August 13, 2012 12:12 PM

13:25 as rx'd
just getting my fat but finally healthy body back into WODs again after 4 year hiatus.
M/46/68"/192#

Comment #130 - Posted by: Woody87 at August 13, 2012 12:13 PM

14:18, runs on treadmill.

one stop during second set of rows, still learning to pace myself.

Comment #131 - Posted by: JK/m/29/5'10"/205 at August 13, 2012 12:18 PM

Nice one today!

12:20 rx'd
M/26/191#

Was tapped out by the end, but still finished - definitely the sign of a good workout

Comment #132 - Posted by: Karl at August 13, 2012 12:22 PM

Day 1
18:09
M/25/71"/188#

Comment #133 - Posted by: Chuck at August 13, 2012 12:24 PM

M/27/5'8/187

14:15

sub'd 50 sdhp for row

Comment #134 - Posted by: Gabe at August 13, 2012 12:25 PM

M/26/6'2"/205

Rx'd 10:40.

*tip
Turn your brain off, numb your mind and hold/increase your pace each round.

Comment #135 - Posted by: Geno at August 13, 2012 12:27 PM

Didnt have a rower, 150 sumo high pulls killed my delts 14:02

Comment #136 - Posted by: Adam Hassan at August 13, 2012 12:35 PM

Robyn & Kelsey
14:16 Rx
CrossFit San Elijo

Comment #137 - Posted by: Robyn Bennett at August 13, 2012 12:37 PM

As rxd
13.22

Comment #138 - Posted by: Jonblaze at August 13, 2012 12:40 PM

M/35/180 cm/82 kg

3 rounds
50 SDHP
400 m run
10,34

Great workout

Comment #139 - Posted by: Daniel Haag, Sweden at August 13, 2012 12:42 PM

12:41. subbed SDLHP for rows, and 2 mins DUs for run.

Comment #140 - Posted by: Mavrick at August 13, 2012 12:46 PM

m/30/200

3rds
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.

Comment #141 - Posted by: g00gz at August 13, 2012 12:47 PM

12:00 rx'd ...after a bachelor party over the weekend, this was a struggle!!

Comment #142 - Posted by: Erik at August 13, 2012 12:47 PM

I guess I need to push harder next time I feel a little silly with my 18.11

Comment #143 - Posted by: Jason Heilpern at August 13, 2012 12:55 PM

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.

Comment #144 - Posted by: Whitney at August 13, 2012 12:57 PM

11:03
ran on treadmill

great workout!

Comment #145 - Posted by: Greg H M/31/5'8"/155 at August 13, 2012 1:06 PM

11:46

Comment #146 - Posted by: Tod 42/70"/180 at August 13, 2012 1:07 PM

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.

OooRahh CrossFit

Comment #147 - Posted by: W.D. MGySgt USMC-Retired M/50/6'2"/222 at August 13, 2012 1:27 PM

M/27/5'10/170
Sub 50 SDHP 1.5 pood KB for row

10:51

Comment #148 - Posted by: Giles Ambrose at August 13, 2012 1:35 PM

3 RFT @ 14:45
5 RFT @ 25:20

Comment #149 - Posted by: gb 45/m/71"/185# at August 13, 2012 1:38 PM

M/25/6'1/165

11:29 Rx'd

This thing gave me a killer stitch! 1:45 average on the rows, weaker on the runs.

Comment #150 - Posted by: Tristan at August 13, 2012 1:41 PM

17:20

Comment #151 - Posted by: Corbin at August 13, 2012 1:45 PM

Thanks to Karl, Jenny, Davs, Matt, Nolan, Drake and Coach Bosman - amazing weekend at Crossfit Velocity in Swansea. Legends all of them.

Comment #152 - Posted by: Ralph Cochrane at August 13, 2012 1:48 PM

f/39/125

row 500m
run 400m (treadmill)

13:00

Comment #153 - Posted by: Janel at August 13, 2012 2:17 PM

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

Comment #154 - Posted by: Billabongrad at August 13, 2012 2:22 PM

Total Knee Arthroplasty (TKA) over 4 months ago, my progress is good.
Have to train smart, no running or jumping.
Modified
Three rounds for time of:
Sled Drags: 50m backward, 50m forward with 75lbs
3 minutes heavy bag
13:49
M/54/6’/205

"He’s dragging that thing up and down the street"

Comment #155 - Posted by: Pete In Sun City at August 13, 2012 2:25 PM

First WOD. 13:58

Comment #156 - Posted by: 34/m/222 at August 13, 2012 2:26 PM

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.

Comment #157 - Posted by: Bunnakenna at August 13, 2012 2:30 PM

12:22
as rx'd
on treadmill(at:11/11/12)

Comment #158 - Posted by: MAGNUS at August 13, 2012 2:35 PM

Rx'd 9:03

Comment #159 - Posted by: Stammy at August 13, 2012 2:39 PM

13:33
Cleans and burpees. No row machine.

Comment #160 - Posted by: jw at August 13, 2012 2:49 PM

18.18

Did 4 rounds by mistake. BAD mistake to make.

Comment #161 - Posted by: JohnnyD at August 13, 2012 2:54 PM

15:33 as rx'd
F/35/5'5/195
CFBD 5/10/12

Comment #162 - Posted by: ChellieG at August 13, 2012 3:14 PM

12:49
50 SDHP

Comment #163 - Posted by: Brad/6'4"/205/m/32 at August 13, 2012 3:16 PM

12:55

Comment #164 - Posted by: GM at August 13, 2012 3:16 PM

10:52 Rx'd

M/28/5'9/170

Comment #165 - Posted by: Joel C at August 13, 2012 3:27 PM

11.25 rx'd

Comment #166 - Posted by: Johnny O (m/20/6'1"/218) at August 13, 2012 3:30 PM

12:55 Rx'd

Comment #167 - Posted by: Dennis M/29/6'0/195 at August 13, 2012 3:37 PM

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.

Comment #168 - Posted by: Benny M/43/74"/225 at August 13, 2012 3:55 PM

10 135# power cleans
10 24" Burpee box jumps
400m run

8:46

Damien:
10 Broomstick Cleans
10 Burpees
10 Basketball shots

13:12

Comment #169 - Posted by: Paul Daniel m/28/6'2/200 at August 13, 2012 4:06 PM

15:03 RX'D

Comment #170 - Posted by: Darrin at August 13, 2012 4:33 PM

week 2 on crossfit
50sdhp
400 m run
15:09
m/43/6'1/197 (lost 9 pounds)

Comment #171 - Posted by: dave at August 13, 2012 4:40 PM

12:36 Burning Lungs!!

Comment #172 - Posted by: Chris at August 13, 2012 4:46 PM

M/43/185

As rx'd:

13:25

More better faster

Comment #173 - Posted by: Marty at August 13, 2012 4:47 PM

Me: 46yo/M/5'10"/182lbs

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,

Billy

Comment #174 - Posted by: CrossfitBilly Olympic Crossfit at August 13, 2012 4:55 PM

11:17 Rx'd

* took rower to track.

Comment #175 - Posted by: MarcusG 31 5'9" 160# at August 13, 2012 5:01 PM

13:00

Comment #176 - Posted by: mlt at August 13, 2012 5:03 PM

5/3/1 squat - 205x5, 240x5, 270x6

WOD as rx'd 12:28

Comment #177 - Posted by: Casey ray at August 13, 2012 5:13 PM

13.44

Comment #178 - Posted by: Apolloswabbie at August 13, 2012 5:15 PM

M/51/6'0/195 lbs

3 rounds:
500m row
500m run

16:01

Need to pick up the pace on the run.

Comment #179 - Posted by: John at August 13, 2012 5:23 PM

As rxd
11 flat

Comment #180 - Posted by: Troy at August 13, 2012 5:30 PM

As rx'd
11:56

Comment #181 - Posted by: sebastian m/43/180/6'2" at August 13, 2012 5:37 PM

18:00 even. Man was I sweating!

Comment #182 - Posted by: Heather at August 13, 2012 5:38 PM

MOD
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)

M/51/190lb

Comment #183 - Posted by: Mazzone, Chantilly at August 13, 2012 5:44 PM

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....

Comment #184 - Posted by: Chris Candee at August 13, 2012 5:50 PM

M/35/5'4"/145lbs
As RX'd
12:41

Comment #185 - Posted by: Matt Burritt at August 13, 2012 5:55 PM

As rx'd 11:50. Fun quick burner.

Comment #186 - Posted by: Kurt M/38/185 at August 13, 2012 6:11 PM

at southwest Y
2 mile run
then
30 K's to E's
then
25 PushUps
then
25 Squats

Comment #187 - Posted by: dyagg at August 13, 2012 6:12 PM

14:55

Comment #188 - Posted by: abh f/26/5'5/130 at August 13, 2012 6:17 PM

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".

As RX'd

14:39

M/31/5'9"/ 201lbs

Comment #189 - Posted by: Jeremy Walker at August 13, 2012 6:24 PM

As Rxd: 18:22

Comment #190 - Posted by: Ivarr at August 13, 2012 6:25 PM

M/40/184 cm/96 kg

3 rounds
50 SDHP
400 m run
16.20

Comment #191 - Posted by: lucio1928 at August 13, 2012 6:28 PM

14:23 Rx'd

Felt good. Tomorrow looks brutal.
It doesn't have to be fun, to be fun.

;)

Comment #192 - Posted by: Colin at August 13, 2012 6:32 PM

M/53/215#
As rx'ed
15:12

Comment #193 - Posted by: Rlw at August 13, 2012 6:38 PM

12:06 @ North Haven Crossfit

500m row
400m run

3 rounds

Comment #194 - Posted by: Chris at August 13, 2012 7:02 PM

12:06 at North Haven Crossfit

500m row
400m run

3 rounds

Comment #195 - Posted by: Chris at August 13, 2012 7:04 PM

12:51

Comment #196 - Posted by: Chris9150 at August 13, 2012 7:08 PM

as rx'd 16:47

Comment #197 - Posted by: AGL at August 13, 2012 7:23 PM

28/m/5'11"/180
As rx'd
12:34

Comment #198 - Posted by: justaman - liberty, sc at August 13, 2012 7:27 PM

12:34 as rx'd. Each 400m run was up and down a flight of stairs to the door to get outside.

Comment #199 - Posted by: CE M/41/5'10" 173# at August 13, 2012 8:17 PM

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..

Comment #200 - Posted by: west opera at August 13, 2012 9:14 PM

32/m/5'11"/180

As rx'd

10:56

Comment #201 - Posted by: m t cowboyd at August 13, 2012 9:41 PM

M 5'6" 167 Lb. 35 y/o

12:09 Rx'ed

Comment #202 - Posted by: Brian K at August 13, 2012 10:10 PM

m / 30 / 1,79m / 77kg

11:35

Comment #203 - Posted by: Goncalo Pires at August 13, 2012 10:28 PM

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!

Comment #204 - Posted by: Taylor L at August 13, 2012 10:44 PM

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!

Comment #205 - Posted by: marshall brown at August 13, 2012 11:02 PM

10:59 in the rain, 2nd half of 400m uphill

Comment #206 - Posted by: brett at August 13, 2012 11:34 PM

16:10
sub 1x40# sdhp per 10m of rows (this seems harder than rows)

Comment #207 - Posted by: JT m/39/5'10"/175 at August 14, 2012 12:07 AM

Rx'd

12:48

had 1:51/500 rowing in the end but the running was way too slow..

Comment #208 - Posted by: Fabian at August 14, 2012 12:53 AM

Rx'd
15:07

Comment #209 - Posted by: orkun at August 14, 2012 1:22 AM

3rds
50 SDHP(45#)
400m run

20:02

Comment #210 - Posted by: Saganamooo at August 14, 2012 2:39 AM

20 of every minute on the minute
treadmill run
95#push press
tr
push ups
tr
sit ups
tr
hspu
tr
med ball slams
tr
kbs 40#
tr
d.u.
tr
med ball cleans
tr
45#ohs
tr
du
tr

Comment #211 - Posted by: zak at August 14, 2012 5:23 AM

m/42/175/5'8"

subbed SDHP (45# barbell)
run 400m

14:09

Comment #212 - Posted by: Mike A at August 14, 2012 6:29 AM

as rx'd

12:44

Comment #213 - Posted by: Bells at August 14, 2012 6:33 AM

11.03 RX

Comment #214 - Posted by: husar at August 14, 2012 7:31 AM

13 minutes and 12 seconds.
500m row
400m run (treadmill)

Comment #215 - Posted by: Pedro Nobre at August 14, 2012 7:46 AM

13:45
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.
41/M/6'/178

Comment #216 - Posted by: nrsthree at August 14, 2012 8:21 AM

10:56 Rx'd

Added 30 situps each round
Subbed 50 sdhp for the row

Comment #217 - Posted by: Derek at August 14, 2012 8:27 AM

12:09

Comment #218 - Posted by: myles456 at August 14, 2012 9:12 AM

12:40 Rx'd

Ran on treadmill.

Great cardio work out.

Comment #219 - Posted by: mulze32 at August 14, 2012 9:30 AM

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!

Comment #220 - Posted by: Derric at August 14, 2012 10:37 AM

Subbed with 50SDHP
Ran 400 m around track with 2 yr old in double jogger.
11:20

Comment #221 - Posted by: jef at August 14, 2012 10:51 AM

C-
@ CFS 12:35

Comment #222 - Posted by: Jeff & Charity @ CF Snohomish at August 14, 2012 11:24 AM

13:03; 52/M/5'9"/175

Comment #223 - Posted by: Craig at August 14, 2012 11:34 AM

13:03; 52/M/5'9"/175

Comment #224 - Posted by: Craig at August 14, 2012 11:34 AM

Sub'd sdlhp
11:26
M/34/5'11/185

Comment #225 - Posted by: Jfurtado at August 14, 2012 11:58 AM

10:35 - great wod!

Comment #226 - Posted by: Davide at August 14, 2012 12:24 PM

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.

Comment #227 - Posted by: Kayser Dixon at August 14, 2012 12:58 PM

14:11

Comment #228 - Posted by: D. Peterson at August 14, 2012 2:42 PM

13:00

Comment #229 - Posted by: mlt at August 14, 2012 4:02 PM

17:03

Comment #230 - Posted by: RAD at August 14, 2012 5:24 PM

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
135x7
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 :)

Comment #231 - Posted by: matt h 50 180# 5' 11" 1marr11 at August 14, 2012 5:36 PM

50 KB swings for row
@ the Zoo

10:38

Comment #232 - Posted by: ferb44 174# at August 14, 2012 5:48 PM

11:43
M/41/6'4"/212#

Comment #233 - Posted by: Andy O at August 14, 2012 6:55 PM

shout out to my coaches at CrossFit Scottsdale! Erik, dave, katie, nuno, mallory, cazmin, and jayson!

Comment #234 - Posted by: adam baldry at August 14, 2012 7:27 PM

Did puppies version. 3 rounds of 250 m row and 200 m run. 9:55

Comment #235 - Posted by: Jen Smith at August 14, 2012 8:24 PM

18:21
subbed SDHPs for row

Comment #236 - Posted by: Brett C. m/30/6'0"/175lbs. at August 14, 2012 8:26 PM

M/33yr/6'0"/180#

12:54 - As rx'd.
3 rnds
500M row
400M run (treadmill)

Comment #237 - Posted by: Mike at August 14, 2012 8:48 PM

18 minutes- Edmonton, Alberta, Canada. :)

Comment #238 - Posted by: Ang at August 14, 2012 9:33 PM

2012-08-15: 12:33 (4:04,:12,:16)

Comment #239 - Posted by: gs at August 15, 2012 6:29 AM

Row 1: 1:47
Run 1: 1:29
Row 2: 1:49
Run 2: 1:27
Row 3: 1:49
Run 3: 1:19

Comment #240 - Posted by: JTJ/M/28/160 at August 15, 2012 7:38 AM

11.58. Rx

Comment #241 - Posted by: JonNYC - xfit since 6/08 at August 15, 2012 10:49 AM

11.48 actually. rx

Comment #242 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at August 15, 2012 11:07 AM

As Rx 11:35

M/169#/6'/38yrs

Comment #243 - Posted by: britishfireman at August 15, 2012 12:14 PM

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!!

Comment #244 - Posted by: Nick Robles at August 15, 2012 2:54 PM

Jeff @ work
rower set up at the side of the bottom of the stairs coming down from the deck.
10:55

Comment #245 - Posted by: Jeff & Charity @ CF Snohomish at August 15, 2012 2:56 PM

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)

Comment #246 - Posted by: Saam at August 15, 2012 3:49 PM

12:22. Subbed SDHPs for row

Comment #247 - Posted by: scfd1_9607 at August 15, 2012 5:09 PM

11:33

Comment #248 - Posted by: B. Rhaly at August 15, 2012 5:43 PM

15:30
lost time on treadmill

Comment #249 - Posted by: john h 44/205 at August 15, 2012 8:04 PM

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!

Comment #250 - Posted by: Kaila R. at August 16, 2012 6:29 AM

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.

Comment #251 - Posted by: Anthony Ostland at August 16, 2012 10:02 AM

Subbed SDHP's

11:53

Comment #252 - Posted by: Sinal M/33/5'9"/215lbs at August 16, 2012 11:35 AM

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!

Comment #253 - Posted by: Garth Levin at August 16, 2012 2:33 PM

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!

Comment #254 - Posted by: Jen Esparza at August 16, 2012 8:29 PM

Subbed.
SDHP: 45lb x50
Run: 400m
3 rounds, 11:35

Comment #255 - Posted by: Harpo m/45/5'7"/145 at August 17, 2012 3:21 PM

rowed a 3K. 11:02

Comment #256 - Posted by: lucien at August 17, 2012 6:45 PM

M/22/5'11"/187
14:20.8

on treadmill

Comment #257 - Posted by: Miles Forks at August 19, 2012 1:32 PM

12:36

Comment #258 - Posted by: nsb at August 19, 2012 8:17 PM

Warmup:

Running mobility
300m light row
250m light run

WOD:

Subbed 460 m run

12:25

Post-WOD:

2-1.5-1-0.5 minute superman/plank combo

Comment #259 - Posted by: savetheh at August 20, 2012 4:44 PM

Warmup:

Running warmup
300m light row
250m light run

WOD:

Subbed 460m run

12:25

Post-WOD:

2-1.5-1-0.5 minute alternating superman/plank combo

Comment #260 - Posted by: savetheh at August 20, 2012 4:45 PM

As rx'd
12:42

Comment #261 - Posted by: Drew m/44/5'10"/169 at August 20, 2012 7:09 PM

11:55 RX

Comment #262 - Posted by: Meg at August 20, 2012 7:44 PM

12:45

Comment #263 - Posted by: Chris O. M/42/5'10"/202 at August 21, 2012 1:24 PM

11:22

sub 65# bent over row (50 reps) for rowing

Comment #264 - Posted by: MikeyPaul - M/30/5'8"/170 at August 22, 2012 4:55 AM

m/41/190

7:35

Runs on tread.

Comment #265 - Posted by: Scott Andresen at August 22, 2012 10:39 AM

11:14

Comment #266 - Posted by: therozfather at August 24, 2012 10:45 AM

runs on treadmill

time: 16:02

m/41/5'8/240

Comment #267 - Posted by: phat boi at August 24, 2012 1:01 PM

Time 13:18

Comment #268 - Posted by: Jeff Gebbie at August 24, 2012 6:56 PM

12:01, at st. 3. Felt good to run.

Comment #269 - Posted by: ScottMacArthur at August 25, 2012 3:31 PM

15:04

Comment #270 - Posted by: Pacers at August 25, 2012 3:52 PM

probably around 15 min. Had to wait on a rower and decided to do 400 m first and didn't start an overall timer.

Comment #271 - Posted by: Crossfit Chris at August 29, 2012 5:05 PM

subbed 20 pull-ups for row

10:50

Comment #272 - Posted by: Manchild at August 30, 2012 5:25 AM

m/38/5'9/180
CFWU-3 Reg except monkey touches instead of HSPU 3rd. Superman. Burgener.
13:12
Decent job overall, esp w/rows. Stroke rate about 27. Pace/500 around 1:52. Runs better on 2nd half of lap.

Comment #273 - Posted by: jrm at September 2, 2012 6:16 PM

11:05 Rx

Comment #274 - Posted by: fathertyme 34/m/6'/175# at September 4, 2012 1:25 PM

Sub'd SDHP #45 x 50 for row 500m & .25 miles on treadmill for 400m run = 10:53

Comment #275 - Posted by: Julio V m/34/5'6/175 at September 15, 2012 10:22 AM

14:02

Comment #276 - Posted by: SF at September 28, 2012 5:32 PM

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.

Comment #277 - Posted by: Dom H at October 31, 2012 8:04 AM

14:41 08.12
20k SDLHP x50 + 500m run (around compound)

Comment #278 - Posted by: zenoperegrinus at December 8, 2012 10:31 AM

CFWUx1
15:18
5:16-5:16-4:46

Comment #279 - Posted by: Doug at May 2, 2013 12:28 PM

RX (treadmill)
11:45

Comment #280 - Posted by: sr at August 12, 2013 10:21 AM

11:45
RX (treadmill)

Comment #281 - Posted by: sr at August 12, 2013 10:22 AM

Solid cardio workout. Running near my garage is hilly, so time definitely could have been faster

12:35 RX'd

Comment #282 - Posted by: Jason H. M/23/5'8"/152lbs at November 6, 2013 1:36 PM
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