August 20, 2012

Monday 120820

Rest Day

RogueL1_AlamoL1_USDL1_CrossFitSSL1_ReebokCFOneL1_MorristownL1_TridentL1_RamsayL1_BaselL1_FXL1_B4CL1_BaselCPC_AtlantaCPC_AgogeCFK_th.jpg

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CrossFit Level 1 Certificate Courses: Rogue Fitness, Alamo CrossFit, CrossFit USD, CrossFit SS, Reebok CrossFit One, CrossFit Morristown, Trident CrossFit, CrossFit Ramsay, CrossFit Basel, CrossFit FX, CrossFit B4C.
CrossFit Coach's Prep Course: CrossFit Basel, CrossFit Atlanta.
CrossFit Kids Courses: CrossFit Agoge.


"Adaptive Assets" free CrossFit Journal video [wmv] [mov] [HD mov]

Posted by Pukie at August 20, 2012 5:00 PM
Comments

Big thanks to the crew down in Columbus...had a blast and learned a ton!...Thanks again

Comment #1 - Posted by: Tyler at August 19, 2012 5:18 PM

Had a great time in Columbus. Thanks Joe, Jesse, Abi, Connor, Rudy and Matt.

Comment #2 - Posted by: Zach at August 19, 2012 5:23 PM

Level 1 was exactly what I was hoping for; a great mix of intellectual discussion, movement instruction, and a fellowship with crossfitters of all experience and knowledge levels. It was fun, challenging, and informative. I can't wait for the next level of training. So ecstatic that I am now officially part of the community!

Comment #3 - Posted by: Rob at August 19, 2012 5:24 PM

Thanks to the cf staff for putting on a great seminar, in Columbus, OH, this weekend.

Comment #4 - Posted by: Brad at August 19, 2012 5:24 PM

Awesome experience! Special thank to all the instructors and host. Amazing group at Alamo! Only in Texas!

Comment #5 - Posted by: Paulc at August 19, 2012 5:31 PM

My name is Sung Choe and I just completed the Coach's Prep course in Atlanta, Ga. I had a phenomenal experience! Chuck Carswell, Dennis Marshall, and Chris Spealler all did a terrific job of answering questions and keeping us engaged. They were awesome!
What I enjoyed most were the breakout sessions, and more specifically, practicing seeing and cueing. This is actually what i hoped there would have been more of. I think we could have spent alot more time learning to recognize faults, and going over cues and corrections for them. Also, we went over the movements in a very random fashion. We were given the choice of what we wanted to cover. I would have preferred the movement selection to have been more pre-planned, going over all the 9 movements, much like the level 1, except in greater detail in recognizing the faults and correcting them, with a reduction in lecture time. All in all, i still came away from the cert very inspired, and with a better sense of what it means to be a coach. Thank you!

Comment #6 - Posted by: sung choe at August 19, 2012 5:32 PM

What a great course. Thanks to the entire crew in Columbus for creating an engaging weekend and presenting the material in a way we'll be able to remember and apply to our personal fitness and coaching.

Comment #7 - Posted by: Erica at August 19, 2012 5:33 PM

The class was a blast. I learned a lot about movements and tweaks for my own movements that I look forward to passing on to other individuals. The coaching staff was amazing. One day I hope that I am capable of conveying proper mechanics of lifts as well as they conveyed to me this past weekend.

Thanks!

Comment #8 - Posted by: Chris Baldwin at August 19, 2012 5:34 PM

Does anyone know any scaled workouts that someone with multiple fractured ribs?

Comment #9 - Posted by: Jacob at August 19, 2012 5:34 PM

The All-star staff in Columbus put on a great seminar.

Comment #10 - Posted by: Kyle Wise at August 19, 2012 5:35 PM

Thanks Erik, Courtney, Jon, Keith, Jason, Intern Joey, and Crossfit Morristown for an awesome and informative weekend.

Comment #11 - Posted by: Jay at August 19, 2012 5:35 PM

Awesome Level 1 class in Columbus @Rogue Fitness This weekend. thanks to the world class coaches that made it happen, much appreciated!

Comment #12 - Posted by: Scott Stojetz at August 19, 2012 5:39 PM

Great experience with the CF staff in Columbus, OH. Learned a lot from Joe, Matt, Connor, Abi, Jesse, and Rudy.

Comment #13 - Posted by: Tyler K at August 19, 2012 5:40 PM

Special thanks to Justin, J-Mac, Jenny, Chris and Nicole! The training was outstanding and I really appreciate everything we learned in Jacksonville this weekend! What a great great community of Crossfitters

Now back to Connecticut with everything I learned!

Comment #14 - Posted by: David R at August 19, 2012 5:42 PM

Thanks to Eric, Zach, Chris, Chase, Nicole and Bobbie for an excellent weekend in Texas. SO much awesome info! I have a new muscle up goal now thanks to Nicole. Zach, hope to make it back up to Max Effort again soon!

Comment #15 - Posted by: Joel Gonzales at August 19, 2012 5:46 PM

I had an amazing time down in Columbus, Oh., with an awesome seminar staff. It was a weekend full of learning and a WOD or 2.

Comment #16 - Posted by: CJ Kostranchuk at August 19, 2012 5:49 PM

Big thanks to Erik, Jason, Jon, Courtney, Keith, & Joey for an awesome Level-1 Cert. this weekend. You guys were super informative, great weekend!

Comment #17 - Posted by: Mike M. at August 19, 2012 5:53 PM

Had a fun time at the Alamo cert this weekend. Thanks for the great instruction!

Comment #18 - Posted by: Stacey at August 19, 2012 5:57 PM

Killed it. Thanks @ Alamo CrossFit. Great time. Great Instruction. Great weekend.

Comment #19 - Posted by: RJ at August 19, 2012 5:58 PM

Great level 1 seminar in Columbus! Thanks Joe, Jesse, Abi, Connor, Rudy, Matt and Rogue

Comment #20 - Posted by: Tom at August 19, 2012 6:10 PM

Thanks to the great crew in Columbus this weekend. I had a great time and learned more than I even imagined!

Comment #21 - Posted by: Matt M at August 19, 2012 6:15 PM

Had an amazing weekend at Rogue. Thanks so much to Rudy, Matt, Conner, Abi and Jesse. I can't wait to start applying what I learned not only to myself, but those I am fortunate enough to coach :)

Comment #22 - Posted by: Natalie Felty at August 19, 2012 6:15 PM

Great weekend in Columbus. The instructors and Rogue were great. Top notch education.

Comment #23 - Posted by: Ron at August 19, 2012 6:16 PM

Awesome experience at TRIDENT CROSSFIT! Great people, great information and great strategies/techniques...thanks again to all the trainers!

Comment #24 - Posted by: Derek at August 19, 2012 6:18 PM

Thanks to all instructors for the experience and knowledge in Columbus!!!

Comment #25 - Posted by: Abby at August 19, 2012 6:19 PM

Awesome experience in Morristown, NJ. A big thanks to Courtney, Erik, Jason, Keith, Jon, & Joey for making this weekend a great experience!

Comment #26 - Posted by: Wayde at August 19, 2012 6:20 PM

Thanks to all instructors and crew in Columbus was a
Great Experience!!!

Comment #27 - Posted by: Anonymous at August 19, 2012 6:21 PM

Thanks to Doug and the gang who put on the cert in Sydney - great event

Comment #28 - Posted by: Cameron L at August 19, 2012 6:23 PM

I had an absolute amazing experience in Columbus with the crew here. The minute I walked in the door I was pleased how Connor came around and individually introduced himself to each one of us. I learned more about hip extension and butt squeezing from 10 minutes with Matt than I ever knew existed. His ability to explain the snatch to 30 people in a noisy room and 20 minutes was nothing short of amazing. There is no other way I could explain it. Abi was absolutely wonderful at breaking down the air squat that I always thought was pretty simple until now. She was also so encouraging, pleasant and knowledgable. Connor helped me fix my pullups so much in that I PR'ed my unbroken pullups DURING FRAN!
Joe was so wonderful at addressing the group as a whole. Wonderful voice, explanations, stories and examples and he's really funny.
I really got so much more from this experience than I ever thought. It was so much fun and I learned so much!

Comment #29 - Posted by: Chelsea at August 19, 2012 6:27 PM

Had a great experience in Columbus for level 1 cert... Didn't want the weekend to end! Thanks to Matt, Joe, Jesse, Connor, Rudy and Abi for making the weekend so wonderful.. Y'all are awesome!!!

Comment #30 - Posted by: Ashley at August 19, 2012 6:37 PM

many thanks for all the hard work to the crew that provided the seminar in Calgary, AB. and also to the staff from Reebok CrossFit Ramsay for providing access to such an awesome box!!!!

Comment #31 - Posted by: William at August 19, 2012 6:48 PM

Fantistic weekend at Alamo Crossfit! Many thanks to the awesome seminar crew!

Comment #32 - Posted by: William Barth at August 19, 2012 7:02 PM

A big thankyou to Doug,Danny,Brett and Kimo in Sydney for giving me a great start to my CrossFit life. What a fantastic weekend, a mix of being informative, humorous and highly practical.Congrats to all those that attended, I made some awesome new mates and now I am ready to continue practicing my own skills as well as impart my knowledge to those around me..Cheers to CFX and all the helpers that made it possible for us to enjoy it all...

Comment #33 - Posted by: Robbie at August 19, 2012 7:21 PM

Thanks to all the instructors at Alamo CrossFit! Eric, Bobbi, Chris, Nicole, Zack, and Chase.

Comment #34 - Posted by: Bo at August 19, 2012 7:22 PM

Thanks to the Columbus, Ohio crew at rogue! Funny, entertaining coupled with a great deal of extremely valuable information.

Comment #35 - Posted by: Jim R at August 19, 2012 7:28 PM

Had a great overall experience in Columbus with some great people! Thanks everyone for making this possible. Learned a lot and you'll see more of me!

Comment #36 - Posted by: Kyle Eagen at August 19, 2012 7:32 PM

I loved the course in Sydney very interesting plus I PB my Fran time yey :-) Thanks Doug and the crew for wholesome weekend

Comment #37 - Posted by: Olena at August 19, 2012 7:51 PM

@ 4:22, I thought that was GG for a second...

Comment #38 - Posted by: Kaizen77 at August 19, 2012 7:53 PM

Thank you Bobbi, Nicole, Eric, Chris, Chase, and Zach for an amazing weekend at Alamo Crossfit! I learned so much, you guys ROCK!

Comment #39 - Posted by: Bridgett at August 19, 2012 8:01 PM

Thanks to the crew that taught us at CrossFit Ramsay this weekend, awesome course, awesome instructors, good time. The lectures were well done, got the point across and looked professional. I wish the course was 3 days so we could get more time working on mechanics and technique. Overall, I'm really happy with the course and hopefully it got me what I need to start my own box one day. Thanks again!!!

Comment #40 - Posted by: david rochon at August 19, 2012 8:03 PM

What a great training at Rogue this weekend! Thanks to Joe, Abi, Rudy, Matt, Jessie and Conner for making my love for CF grow even more!

Comment #41 - Posted by: Jenny at August 19, 2012 8:17 PM

Had an awesome expierience @ Rouge this weekend. Joe you leading the group and lectures combined with real world application is invaluable. Matt Chan what can I say doing a snatch in front of you. I was shaking like a dog trying to pass a peach pit. Thank You for working with me for a bit and chatting after class. Rudy and Jesse thank you for informing me that I might have been born with a muted hip. LOL! But with lots of pvc reps I believe I will work this out. Abbi and Connor thanks for you demos a coaching and lastly your smiles. You made everyone very comfertable in a big setting. Signed Muted Hip Guy.

Comment #42 - Posted by: chris b. at August 19, 2012 9:58 PM

A big thanks to Jami, Jobst and Nicole (Denise) @ Crossfit B4C South Africa for a very professional, informative and enjoyable L1 course! It was an excellent time, most valuable - thank you. Hell yeah! Rich W.

Comment #43 - Posted by: Richard at August 20, 2012 12:46 AM

Awesome weekend at CFX Kogarah.
Such a high standard of instruction.
Thanks so much.

Comment #44 - Posted by: Brendon at August 20, 2012 1:04 AM

a Huge thanx to Jami, Jobst and Denise for a great weekend both fun and really helpful, aswell as all the athletes from Africa who took part you guys were all awesome!!

Comment #45 - Posted by: Richard Smith at August 20, 2012 2:22 AM

I was with the columbus crew too and had a great time. expectations were exceeded. for a good understanding of virtuosity one need look no further than the coaching abilities of our staff.
thanks guys!

Comment #46 - Posted by: jp pocock at August 20, 2012 2:30 AM

Eric and crew "Y'all" rocked San Antonio! Thank you for your professionalism and passion! Blessings!

Comment #47 - Posted by: Malcolm at August 20, 2012 3:43 AM

Thanks to the crew at the Reebok One Cert this weekend - James, Austin, Spencer, EC, Mel, Heather - you held a great session. Lectures were very informative and your ability to spot and teach how to correct technique imperfections during the breakouts was fantastic. I can't wait to apply what I learned. Great teachers, great session! Thanks!!

Comment #48 - Posted by: Collin at August 20, 2012 3:59 AM

Huge thanks to all the trainers who came to Sydney. Made lectures interesting/fun, displayed amazing couching and are great people, Cheers guys

Comment #49 - Posted by: Ryan at August 20, 2012 4:03 AM

I had such a great time this weekend, thanks to the Morristown coaching crew! From asking legit to dumb questions, the coaches were all so amazing and helpful! I learned SO much and this weekend definitely lit a fire under my ass to excel in CrossFit! #GetItGirl!

Comment #50 - Posted by: Gaylemarie at August 20, 2012 4:36 AM

Thanks to CrossFit Morristown, and to the staff (Erik, Jason, Jon, Courtney, Keith, and Joey) for an awesome level 1 class. Great learning environment. Best wishes to all who attended.

Comment #51 - Posted by: Justin at August 20, 2012 5:05 AM

I had an awesome time this weekend at Reebok one. James, Austin, Spencer, Mel, heather and EC were extremely informative and hands on with all the movements. I was extremely impressed with how knowledgeable each coach was with everything that crossfit encompasses; I.E diet, movements and programming. Thanks alot guys!

Comment #52 - Posted by: Jonathan at August 20, 2012 5:05 AM

Had a Great time in Columbus Ohio. Great class Learned alot. Big thanks to all the instructor's and Rogue fitness...

Comment #53 - Posted by: Billy at August 20, 2012 5:13 AM

Great class in Columbus, OH. Learned great deal and improved my technique in deadlifts and snatch. Big thanks to Joe and team! Great Job!

Comment #54 - Posted by: Kevin at August 20, 2012 5:26 AM

This past weekend was awesome! Thanks so much to Rogue for having us and Joe, Matt, Connor, Jesse, Rudy and Abi for making this weekend what it was. I learned so much and had so much fun. This weekend will definitely help me to move better and, hopefully, I can emulate some of what the amazing coaches did this weekend and help others improve their movements. The cert was fun and the coaches delivered all of the information in a manner that made it easy to understand. Joe did a great job at keeping things running smoothly! Thanks again!

Comment #55 - Posted by: Nick at August 20, 2012 5:39 AM

I had a great time at the Morristown, NJ cert! Met some great people and learned a lot. Thanks to coaches, EriK, Courtney, Jon, Keith, Jason and Joey for making it such a great experience.

Unfortunately I was outside with a massive headache and never made it into the picture!

Comment #56 - Posted by: Carlo at August 20, 2012 5:43 AM

Big thanks to the Columbus crew! I had a great time at the cert and learned so much. Wonderful instructors combining detailed information with humor and stories to tie it all together.
Jesse - thanks for pushing me through Fran even though I can't bathe my child now :)
Abi - thanks for all of the great demonstrations. You are an awesome example of how strength is beauty.
Connor - the community is lucky to have the crossfit kid become a crossfit coach. You are an amazing athlete and teacher.
Rudy - it is easy to see why your affliate has been able to grow so much. You are a wonderful instructor and I'm glad to have met you.
Matt - you rock! yup, that about sums it up. Elite in all aspects.
and Joe - thanks for running a great class. Appreciate all of your hard work even though you cheer for the wrong team.

Comment #57 - Posted by: Jacqui at August 20, 2012 5:54 AM

I attended the L1 seminar in Basel/Switzerland this weekend. The entire experience was amazing!! I met some incredible people and role models and I will never forget this weekend!! Thanks to all the Staff of CrossFit HQ! You were awesome!!

Comment #58 - Posted by: Reni at August 20, 2012 6:22 AM

Great experience at Reebok CrossFit One this weekend. The coaches were fantastic! I worked out this morning and we had MB cleans - now I can't stop looking at people's form.

Comment #59 - Posted by: Christian at August 20, 2012 6:25 AM

I want to thank all of my coaches from my level 1 cert. this past weekend!EriK, Courtney, Jon, Keith, Jason and Joey did a great job at the seminar coaching all of us in Morristown!

Comment #60 - Posted by: Armando at August 20, 2012 6:47 AM

Thanks to all the trainers this weekend at Alamo. You were all very informative and knowledgable, and you guys made things fun. A 25 minute AMRAP of 10 Thrusters and 10 pullups the day after Fran?! I'm so glad you guys were kidding!

Comment #61 - Posted by: Joseph at August 20, 2012 7:02 AM

Had a great time at Alamo crossfit! Eric,Zach, Bobbi, Nicholdstone, Chris and the dude with the bassy voice( sorry I can't remember your name) thanks for all the hard work and I really learned alot and it was an awesome experience!!!

Comment #62 - Posted by: Nathan at August 20, 2012 7:07 AM

To the team who came to San Antonio...Eric (Mr. Invoke Fear, TRAINERS!!!! ),Bobbi (Hickory Dynamite comes in small packages!),Chris (Bass Voice only flows in one direction),Nicole (Beast in a Princess disguise!), Zack (Clark Kent/Superman),Chase (umm..."Mr. Try-lingual" eins (eyns), zwei (tsvigh), drei (dry (German for 1,2,3)), Thank you soooo much for coming out to San Antonio and enlightening us with your knowledge. Your entire team was professional, passionate about teaching what is right, and motivating. You represented the "Crossfit" name very well. I hope to one day reach your calibur. I can't thank you enough! Sincerely,
James

Comment #63 - Posted by: James at August 20, 2012 7:11 AM

Boomzille, that was the course I have been waiting for. Thanks Denis, Jamil & Jobst. Come back to South Africa Soon.

Comment #64 - Posted by: Steven Murray at August 20, 2012 7:36 AM

Shout out to the Columbus crew! Joe you are an amazing teacher you just have that way of teaching that has everything make perfect sense! Matt your a Beast! Enough said! Jesse and Rudy thank you so much for breaking down all aspects of heavy lifts and using humor to help teach! Thats my favorite way to learn! Connor keep up the great work it was nice to see that Crossfit for kids really works! You are one great athlete and a very good coach! Abi! The strongest female I have ever met! Thank you for all of the picture perfect demonstrations! I hope to see you in the games!

Comment #65 - Posted by: Steve at August 20, 2012 8:19 AM

M/30/6'1"/230
only a couple weeks doing CF. Sunday & Wed are my rest days. So did yesterday's WOD today. Warmup with 5BX, Chart 2, level D+.

Never done dead lift before. scaled to 140lb.

15:11

Way harder than the guys and ladies in the video make it look. awesome workout.

Comment #66 - Posted by: jake at August 20, 2012 8:31 AM

m/41/6'4"/227

as rx'd... all day

Comment #67 - Posted by: JayW at August 20, 2012 9:00 AM

Attended the L1 course in Basel, Switzerland. Awesome weekend, learned so much in such little time. My only regret is that it didn't last longer!! A huge thanks to Kim, Boz, Jason, Nolan, Fede, Davs, Steve and all the crossfitters present!
Go CrossFit!

Comment #68 - Posted by: Daniel at August 20, 2012 10:12 AM

To the crossfit instructors that kicked ass at the crossfit L1 course in Alamo, thanks a bunch! Not only were all you guys very informative, creative, and funny, but a great weekend you made it. Once again, awesome work and thanks a for everything...

Comment #69 - Posted by: David Muniz Jr. at August 20, 2012 10:48 AM

Day 112
M/45/6'0"/190

CFWU x 3 + 1 rep sets of DL leading up to working weight.

Made up yesterday's WOD - 5 rds for time of:
275# Deadlift, 5 reps
10 Burpees

Time: 12:26

Comment #70 - Posted by: fargingbastige at August 20, 2012 10:50 AM

by far our instructors were the best!! they rock!
the best weekend, so informative and far beyond any expections.
Joe, Rudy, Matt, Jesse, Abi and Conner you guys were so helpful, encouraging and motivating
thanks for all you do!
Terri

Comment #71 - Posted by: terri at August 20, 2012 11:04 AM

Great weekend at Rogue Fitness in Columbus Ohio!

O-H-I-O (that's for you Joe!) haha


Joe, Matt, Rudy, Jesse, Abi, and Conner all did an amazing job! Each of them were very engaged, helpful, encouraging, and motivating!

Comment #72 - Posted by: Ryan at August 20, 2012 11:43 AM

Thanks to Joe, Chriss, Jeff, Andrea, Maggie, and Steve for putting on a great Level 1 Cert at Trident Crossfit in Alexandria!

It was a pleasure to learn from all of you throughout the weekend, and I can't wait to put my newly learned coaching cues to work.

Comment #73 - Posted by: Steve at August 20, 2012 12:33 PM

Thanks Eric, Zach, Chris, Nicole, Bobbi and Capt. America!!! Enjoyed the course and the knowledge dispensed. Easy to learn when y'alls enthusiasm carries over into instruction...

Comment #74 - Posted by: Heather Friedman at August 20, 2012 1:13 PM

Thanks to the Staff at Trident Crossfit in Alexandria. Great weekend!

Comment #75 - Posted by: Jeff at August 20, 2012 1:26 PM

Pretty sure I want to move to Jacksonville, FL after being at Crossfit SS all weekend for Level 1! The course and instructors were awesome! Thanks guys!

Comment #76 - Posted by: Jami at August 20, 2012 2:43 PM

Was the course intimidating? Yes. Was it worth it ? HELL YES!!!! The instructors at Columbus ....Awesome! Very helpful, and they did not make me fell bad about not being able to do the movements correctly (which is good, or the weekend would have been very sad). I learned so much and am so very grateful to joe(nice job of presenting as well as keeping things moving ), Jesse(who really took the time to make sure I understood what I was doing wrong and helped to fit the problem), Rudy (who was always smiling, and positive), Abbi(who iwas very encouraging in a "you can do it"way), Matt(who was an engaging speaker making me not want to miss a word)... Thank you all!

Comment #77 - Posted by: Tracy at August 20, 2012 3:33 PM

This was an awesome seminar. The trainers not only know their stuff, but they are great teachers too! thanks for a superb class!

Comment #78 - Posted by: Cheryl at August 20, 2012 5:26 PM

You know how it's hard to explain "CrossFit" to someone that's never done it??? This is how I feel when trying to express my experience this weekend at Rogue Fitness in Columbus!! (Life-changing, eye-opening & wanting more!) Here are a few highlights from "my" own personal perspective....
First of all, being at Rogue Fitness was AWESOME and "expensive" for some. Ha! New, discounted equipment without the shipping charge...Sweet! Now I know why my husband offered to drive me from Indianapolis!

The coaches were ALL so approachable and had the best personalities! They each brought something inspiring "to the board" AND did it in a way that kept you engaged. This TEAM of coaches ROCKED! They all had this "contagious" energy about them. I left there wanting to be apart of their coaching staff!
Joe was like "thee perfect, lovable, game-show host" and so well-spoken. I loved Joe's "seriousness" about starting off the coarse by doing FRAN (great ice-breaker!), as well as his "start with ADAM story." Rudy had the best "walnut" analogy for medicine ball cleans and was ALWAYS smiling, especially when he hit our legs to engage our hamstrings! And remember...(dirty-diaper hanging in your face) Fixed my dead lift, thanks! He and ABY also helped me connect my first and second kipping pull ups---Never been done until now! Going to record that in my "log book" before Joe punishes me with 50 burpees!
And then Jesse...who had these "multiple voices" of humor that cracked jokes like every sentence & made everyone laugh out loud! "HIP CREASE BELOW KNEE!" He was so friendly to get to know--I would love to see pics of your twin boys!

And then there's Aby! And her 430 POUND SQUAT! For me, those numbers only indicate the time my boys wake me in the morning! When I asked her about squatting that much weight, she replied, "STUPID, right?" Wish I was stupid! And her ability to actually show the "wrong" way to do every lift so we could learn our faults! Thx for that...(Visual Learner...M.C.I.) Aby helped me connect my kipping pull-ups by using "tactile" cues and forcing me to push away from the bar and against her hand. Great help!

And Connor who was introduced as the "ginny pig" of CrossFit Kids & whose parents opened the 5th Affiliate! He has CrossFit in his blood! I saw it in his veins when he demonstrated the muscle-up! Can't wait to see his future!

And so...last, but not least...
Confession time...Still considering myself a newbie to CrossFit, I didn't really know the "face" of "Matt Chan"...(no offense, Matt! Heard your name before & thought you maybe looked familiar, WOW! Runner UP in the CrossFit Games & he's teaching ME how to perform the snatch? Very COOL! I loved Matt's "theatrical" interpretation of "INTENSITY" in the gym when he was in college (too funny) as well as his response to, "how do you know if you are taking too much fish oil?"! If Matt ever gets tired of "winning" in CrossFIt, I'm sure he'd be able to get an acting gig with NO problems! Are you "buying into this", Matt?

It was AWESOME to watch the coaches during our lunch while they "punished themselves" through their own workouts! Driving home my muscles were sore (bc of obvious reasons...FRAN, thx for that!) and my abs were sore from laughing with everyone! I will NEVER forget this weekend! As a team they were so animated and a joy to be around! I'll miss them for sure! My only regret was not having more time to "pick brains & "fill my tool box" with MORE, MORE, MORE!

Curious? Did anyone else see the RAINBOW while driving home? That's definitely a sign for good things to come!!

Comment #79 - Posted by: Chris Carlyle at August 20, 2012 6:10 PM


Thank you to the amazing staff at Reebok One during the trainer L1 course this weekend - James, Austin, Spencer, EC, Mel, Heather -  Your passion for the training and the sport was inspirational.  The technique lectures and breakout sessions helped me not only in building better skills for myself but also in being equipped to help others.  It was an awesome course and experience.  Thank you for your time and sharing your knowledge with us.  I look forward to the day I can do the same for others.  

Comment #80 - Posted by: Rhett at August 20, 2012 7:13 PM

Many thanks to the Trident Crossfit crew for a fantastic experience! The trainers were incredibly helpful and knowledgeable. They did an awesome job!

Comment #81 - Posted by: Nikki at August 20, 2012 7:32 PM

It is hard to sum up my absolutely amazing weekend at Rogue in Columbus, OH. All my friends have been asking how the certification went and the first thing I always tell them was how blown away I was by the staff. To say we were led by some of the best in CrossFit is a massive understatement! Jesse was one of the most engaging presenters with a perfect mix of humor and driving those important points home. I loved how Rudy was always smiling, you can really see how much he enjoys coaching. I will never forget his cues during my deadlifts! Was thrilled to meet Connor who could speak and present information better than most people double his age. I will always be grateful for his support during Fran! Abi was so impressive, not just her ridiculous back squat but her poise and confidence that showed just how comfortable she is in her own skin. What a role model for my young daughter! I won't lie, I was completely star struck when I saw Matt but he couldn't have been more approachable and down to earth. Talk about a dynamic presenter, my abs still hurt from laughing! Joe led the weekend and made sure everything ran smoothly. His lectures were some of the best and I appreciated him sharing all the personal stories with us. There is no question as to how passionate he is about changing people's lives.

The weekend went by so quickly - I could have spent hours picking all the trainers' brains. Thank you for sacrificing your weekends to share the CrossFit message to others. We really appreciate it!

Comment #82 - Posted by: Jennifer I at August 21, 2012 6:10 AM

M/ 38/ 135 lbs/ 5'-6"
I did a new WOD for me last night:
20 minutes of:
Odd minute: 3 reps of 205 lbs BS w/great form & high speed
Even minute: 3 reps of 225 lbs DL w/great form & high speed

A slightly less than normal warmup with burgener and trasfer with jumprope only.
VERY brief warmup for DL (135, 175, 205)(warmup for BS - 95 x 10, 135 x 8, 165 x 6, 185 x 6, 195 x 3, 205 x 3)

Comment #83 - Posted by: Anton at August 21, 2012 7:10 AM

15:48 rx'd.

Comment #84 - Posted by: Jeff A. at August 21, 2012 10:32 AM

40 y/o 6' 230#
Ran/walked 3.3 miles in 37:34

Comment #85 - Posted by: Darrin at August 21, 2012 11:52 AM

Awesome Seminar at Rogue Fitness this weekend in Columbus, Ohio. Thanks to the crew that put it on learned a ton and can't wait to start looking for my next cert.

Comment #86 - Posted by: Ian at August 21, 2012 3:03 PM

I cannot even find the words to describe my weekend at Rogue with all of wise coaches. Inspiring, exciting, learning, engaging, dynamic, and powerful L1 course. All of the coaches were so knowledgeable and approachable. Thanks for making it an unforgettable weekend and just the beginning of my journey.

Comment #87 - Posted by: Michelle at August 21, 2012 8:25 PM

Seminar at Rogue Fitness in Columbus was the most organized, most well run seminar I have ever attended. The coaches were amazing and had great insight; so lucky to have had the opportunity to learn from such great professionals.

Comment #88 - Posted by: Brandy at August 22, 2012 6:02 AM

8:55

Comment #89 - Posted by: Ukkrew at September 6, 2012 9:46 AM
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