Well this looks awesome. Definitely a case of the Monday.

Had a great time at L1 in Atlanta, GA this weekend. Time to head back to NOLA for school tomorrow, though. Chuck, Chris, Andrea, Bethanie, and Jenn were awesome and inspiring. Hopefully I can follow a similar path and become a great athlete and coach! Gotta keep chasing my weaknesses. Keep up the great work you guys!

The crew at Rogue did a great job...came away with a ton of knowledge!

what's a good sub for the rope climb? I do not have access to one yet. Thanks.

Shout out to the Columbus crew at this weekend's L1! Too bad the pic is missing Flowmaster Joe. Great experience and learned a lot!

I had an amazing experience at CrossFit Maximus! Thanks so much to all the instructors for such an informative weekend. I've been doing CrossFit for over two years but I still learned so much this weekend, and had a few moments where things finally just clicked with one simple cue. Can't wait to use all these ideas, steal them and make them my own (you told us to do that!) and pass it on to others. Let's hope I passed :) And everyone had enough sense of humor to keep the weekend fun and keep us all sane! Great job, and for everyone that was there: BIG CHEST!!

The instructors at Rogue this weekend far exceeded my expectations. I am extremely grateful for their time, knowledge, and training. Thank you.

Mike,
A good sub for rope climb is towel pullups. Check out Substitutions under CF FAQs. Typically, it is 15 towel pulls per climb since the typical rope length is 15 ft. That is what I will be using at school. Good luck!

Had such a great weekend at CrossFit Maximus! I can't wait to bring back all the new things learned to my box in St. Louis. The trainers were great and so was everyone from CF Maximus. Thanks again!

Had an amazing experience at the level 1 cert this weekend at CrossFit Maximus! The instructors were amazing! So helpful, funny & knowledgeable! All of the lectures were interesting & the breakout sessions have left me very sore! Thanks for the awesome experience guys! PRISON DEFENCE!

I had such a great weekend at CrossFit Maximus! I can't wait to bring back all the new things I learned to my box in St. Louis. The trainers were great and so was everyone from CF Maximus.

just did this in 18:34 on August 12, 2012...

I also swapped hip extension in place of back extensions (as we should always do in WODs for time).

Shout to to the seminar team and everyone who was at crossfit Maximus this weekend. Learned so much about crossfit! The team did a extraordinary job on explaining coaching cues and make everything extemely simple! To everyone that was there, BIG CHEST! Lmao

The L1 Certification at Rogue in Columbus this weekend was excellent! Joe did an amazing job leading the teaching and Doug, Abi, Jesse and Lindsay ALL were incredible, energizing leaders. Thanks for all that you gave to us this weekend!

Great job by the seminar crew at Rogue today! Awesome instruction!

had an awesome time with the Rogue crew. Top notch!

A big shout out to the trainers of this weekend's CF L1 at peak360, I have learn a lot this two days and I can't wait to go back to PR and start aplying what i learn to my clients!!! I'm very greatfull of had the oportunity of meeting such a great group of crossfit teacher you guys rock!!!! i see the passion they have for teaching and make us learn properly!!! once again Thank you!!!

the Lv 1 cert at Rogue was amazing. The instructors had smiles and unmatched insight. Loved every second.

L1 at CF atlanta was beyond expectations. The level of coaching and instruction by the crew was top notch to say the least. Lots of fun and wish it could have been longer. Cant thank you enough. And thanks to to CF Atlanta for hosting.

Great weekend at Maximus L1. Every instructor taught me something new, and were great with cues that just seemed to work. Very informative talks and a nice group of instructors and classmates.

CF Atlanta held an amazing L1 cert this weekend! Thank you Chuck, Bethanie, Jenn, Andrea, Chris and Dan for a life changing experience. While I love working out at the house, weekends like this one really make me miss the community!

What a GREAT weekend this was!! :) Who knew a PVC pipe could kick my ass!! lol Big shout out to our AMAZING Instructors who are AMAZING athletes! Inspiring for sure. I have learned so much. Thank you! Hope you ALL had a fabulous time at my home box, CrossFit Maximus! Was a pleasure having you there. ;)

Thank you to Joe Jesse abi lindsey & Doug for an informative and fun weekend in Columbus. I came away with a lot of knowledge to share with others...thank you

I had an AWESOME time at CF Atlanta! Thank you to all the trainers. You guys kept it entertaining as well as informative. Hope to stay in touch throughout this journey!

Oh yea.. forgot the most important thing I learned,
BIG CHEST!!! ;P

Does anyone know what the song is in the short video demo of tomorrows WOD?! Gotta have it!

Thanks to the staff & participants in Columbus this weekend at Rogue! I soaked up so much knowledge from everyone and I can't wait to apply it!

BIG thanks to CF Atlanta staff and trainers! Chuck, Chris, Bethanie, Jenn and Andrea were rock stars! Can't wait to get back and share the things I learned. Thanks again!!

Columbus rocked. Great coaches provided great intensity. Strive for virtuosity. Thanks coaches, participants and Rogue.

Thanks to Joe, Abi, Jesse, Lindsey, and Doug for the great learning experience at the Level 1 course at Rogue Fitness. Joe did an awesome job at leading the group both days, and the rest of the instructors were great as well. Good times!

Latino America presente! Excelente seminario, gracias a todos, se aprendio bastante!

23:16 few subs for things not here in afghanistan.

Incredible weekend at CrossFit Atlanta! The caliber of the coaches was unmatched by anything I have previously experienced. Thanks to Chuck, Bethanie, Jenn, Andrea, and Chris for fixing my messed up positions and for the priceless brain-dump of knowledge.

Thanks to all of the coaches that did such an awesome job @ Crossfit Atlanta!!! Thanks especially to Chuck for letting us sponge some good info from you afterwards! Glad I was able to learn the difference between "Nekkid" & Naked from you Jenn! You all rocked it this weekend!

Excelente la experiencia, gracias a Erik, Maggie, Dave, Lance, Carlos. Saludos del Crossfit Team Panama
Saludos al grupo y a los amigos de Crossfit 506

I had the opportunity to increase my knowledge and understanding of Crossfit from some of the greatest this weekend at Crossfit Atlanta. I take away new ideas and new techniques not only for my clients but for myself in my journey through life as a trainer and in giving back to my community and the success of my athletes. I thoroughly enjoyed my experience at Crossfit Atlanta with my trainers Chuck, Chris, Bethanie, Jen and Adriane. They traveled from all across the country to share their knowledge and experience not only to better me but to help me better others in their journey through life. Thanks guys!

Wow! We had Eric O'Connor, Matt, Pat Barber, Patrick and The Chans. Who knew these guys could have so much skill, so much knowledge, and still stay passionate week in and week out. Thought I couldn't love CrossFit anymore, well they proved me wrong! I don't think we could have had better trainers! Thanks guys and thanks CrossFit Strong! Nailed It!

We had great time with HQ staff. Basti is a fun guy.
Piyush.

I just want to shout out to the level 1 seminar staff that taught us at crossfit Maximus. I had such an amazing time. You all made learning easy. Thank you for your patience and time. Hope to see you in the future!! Big CHEST, Prison defence!! Nicole you handled that very well by the way. Lol. Stay classy.

The Columbus crew rocked this weekend. It was a very informative crew and they kept it lively! Thanks for not putting me to sleep with all he knowledge we were trying to digest! Great presentations by all and well organized. Thanks again.

BIG CHEST!! Thanks to all the instructors that were at CF Maximus this weekend! I had an amazing time and learned so much. I think I really took away the most by just watching these guys coach...they truly have the art of coaching down! Thanks again!

Thanks to the Rogue Columbus L1 crew! Exceeded my expectations in every way.

Couldn't have been a better CrossFit weekend at CrossFit 714 in Orange. We were all truly taught by the world's best. All coaches were an inspiration. So eager to coach and show us the steps and progressions... Totally cool, because I had watched Josh teach a class on YouTube about the GHD and then he taught us in class this today... kiiiinda sweet. Pretty sure every weekend needs to be a cert weekend, this stuff is better than a day at Disneyland. On the real. Thanks again to all the coaches at CrossFit 714 this weekend. Neil, Katie, Michele, Sarah, Stephane, Josh, Austin! you're all rad. -Kate

M/33/215/6'2"

RX
18:37

Really eerie, and similar to my personal WOD yesterday:

For Time

Complete to OHS, then back up to Burpees (Complete OHS only once)

10 Burpee
20 KBS 2 pood
30 Pull Ups
40 Wall Balls 20#
50 Double Under
60 Over Head Squat 75#

33.54 as RX, no skin left on my hands or my shins LOL!

Coming to the USA for 3 weeks and going to do a Tour De CrossFit of boxes in Las Vegas, San Diego, San Fran, and any in between....collecting WODs & T-Shirts as I go! So looking forward too it!

M/33/195/5'8"
21:31 had to sub the towel for the rope climb, no access here in Afghanistan

SSG Risher U.S. Army
" DO WORK"

17:44 (subbed 45 TPUs for 3 Rope climb ascents, all others rx)

16:22
scales-
50 box jumps w / 24" box
40 su's
60# kb
20 hs clean w / 15# db 's
30 wall ball to 9' target, 25# ball

Spealler kicked ass in '07 and is still kicking arse in 2012. Go Spealler - hope we see you in the games again next year!

I believe Joe D said something about wearing some OHIO STATE BUCKEYES shirt and hat to the seminar staff update if we gave him bragging rights for comments left.......Jesse, Abi, Joe, Doug and Lindsay did an amazing job instructing at Rogue this past weekend. I loved Abi's passion and she was always taking extra time to make sure we understood everything possible....impressive. Othern than being Michigan fans....no complaints.

M/25/6'1/165
14:49
Rx'd except 3 x 11' no feet rope climbs instead.

Learned more in two days than in the seven years since I started Crossfit at the L1 in Atlanta this weekend. Thanks to Andrea, Jenn, Bethanie and Chris for all the great coaching tips and queues. Thanks also to Chuck Carswell for leading such a great group of coaches. Chuck kept the course entertaining, relevant, fast paced and even inspirational. If HQ has better than this, I can't wait for my next course!

Time - 22:42
Great work out!

I converted from bodybuilding to crossfit 2 weeks ago an I feel like this is much better for my long term fitness goals. This was the first WOD I was unable to finish. I was in too much pain don yesterday's WOD. Finished everything as perscribed up to squat cleans.

The crew at rogue fitness was amazing, learned a lot of great information, and ways to go about teaching it. Hope the results transfered to my test results!

CF-L1 training at Rogue this past weekend with Joe,Tony, Aby & Lindsey was incredible. I have been to many seminars and the information was presented the best I have ever heard. These people know their stuff. Thank you.

Columbus, OH L-1 Cert
A huge thanks to Joe, Doug, Lindsey and Abi for their hard work this weekend and to Rogue for hosting. Not a single question went unanswered throughout the entire weekend even if a staff member had to shoot out an email to get one. They really delivered on what they said they would. All the coaches exceeded my expectations with their knowledge of what they put up on the whiteboard and their outstanding teaching techniques. I honestly did not expect to learn as much as I did, and I definitely did not expect to see the staff care as much as they did. CrossFit is a community and the staff made everyone there really feel a part of it. Thanks again .-)

Time 17:46.97

m/45/5'7"/200

subbed muscle up for rope ascents

Huge thanks to all the coaches and staff at crossfit 714! What a beneficial seminar. Learned so much more then I could have imagined.
Thank you thank you thank you. Hope to visit you all again :-)

WOW! What an awesome weekend at the L1 cert in Atlanta! Thank you Chuck, Bethanie, Jenn, Andrea, and Chris for teaching us so much in such a short time. You guys made it fun and easy to learn while still pushing us to our best!

M/26/5'7/200lbs - 16:37 modified rope climbs as best I could with the equipment I had - all others as rx'd

This wod crushed me when I was done!

14:43 at 1.5 pood KB (no 2 pood)

FOB Salerno dojo

PM crew I am gonna miss you guys and gals!

6 and a wake-up, whoop!

Had an awesome time with the rogue crew at the L1 training seminar. Joe, Jesse, Abi, Lindsey, and Doug are top notch coaches!

21:09
Modded: tuck jumps for double unders, 20 lb. dumbell thrusters for wall balls, 24 rope pullups for 3 ascents.

15:45
25 walking lunges--25 ring rows--50 box jump--25 ring dips--20 push ups--30 kb swings (44#)--30 abmat situps--20 hang squat cleans (75# on barbell)--5 supermen--30 wallball (15#)

Big Thanks to Joe DeGain, Lindsey Smith, Abi, Doug, and Jesse at the L1 Cert in Columbus this weekend. Also to Rogue Fitness for hosting the Cert. All the coaches exceeded my expectations and did a great job teaching/coaching. They definitely made it a fun weekend!

m.32.69.170;
40:00;
expired ~ wall-balls/towel pull-ups;

25 25lb barbell walking lunges;
15,5 pull-ups;
25,25 box-jumps 8:00;
20 2x-unders 9:00;
10,5,5,5 ring-dips 15:45;
5,2,3,5 knee-to-elbows 19:00;
30 sit-ups 20:00;
15,15 kb swings 44lbs 24:00;
25 back ext 28:00;
10 30lb hang squat-cleans 32:00;
15, 15 20 lb wb shots 38:00;
15 alt-hand towel pull-ups 40:00;

Atrended Crossfit Maximus:

It was incredibly professional and informative! Russell brought an amazing group with him to go through the training. I have also been doing Crossfit for about a year and a half and was so thankful for the cues they could give on the improvement of my form.

The perspectives, tips, and ideas on how to coach and how to obtain an optimum group setup were wonderful. The lectures weren't boring in ANY way. They were laced with comedy and personality and tons of stories that made me laugh (DMO!) I felt that even the information I already knew was significantly broadened. It was just mind blowing overall.

They totally made us do Fran on day one, lol! Not sure whose idea that was, but I wanna guess Austin had significant impact on that decision haha!

Big thanks again to Russell, Chris, Nicole, Joe, Austin and Jason for a kickass weekend! ::BIG CHEST::

Watch where you backup Chris! :)

Erik!
Muchas gracias a usted y a su equipo este fin de semana!! es grandioso ser parte de esta comunidad. Ahora a poner en practiva todo lo que ustedes nos enseñaron. Le agradecemos los 7 que fuimos desde Guatemala!!

Rx'd 17:04 really tested te conditioning on this one good stuff.

Really easy to do this one without an entire CF box to myself. Its a bank holiday, so even the globo-gym is closed. WOD wasted. :(

L1 at Rogue was awesome!!! Instructors were best of the best.

Muchas gracias a los instructores y compañeros por la experiencia. Me duele todo el cuerpo pero valio mucho la pena. Saludos

19:07 Rx'd. Funny how this one sneaked up on ya.

10-8-6-4-2
muscle ups
40" box jumps
rx'd 14:38
still new to muscle ups
can't get more then 2-3 at a time
even when fresh

25:51 ... no rope climbs

19:57 Rx

Absolutely Spent!

M/25/6'3"/225

I had a blast this weekend at CrossFit Strong. I have been involved with Crossfit for 3 years and have completed the CrossFit Football specialty course prior to this CrossFit Level 1 trainer course. With in the first half of the first day I was picked out by Matt Chan to demonstrate the overhead squat for my group. I have a 200# OHS 1RM(BW@160) and was confident that I knew how to perform the lift correctly. After 20 min of correction from Matt every muscle in my body was burning; I realized that I had a ton to work on(let me add that this was with PVC only). I could not have asked for a better opportunity than to have hands on training with Mr. Chan. For that I am truly thankful. Each of the trainers Spencer, Eric, Matt, Cherie, and Pat all gave me pieces that I can incorporate into my training. But more importantly than that, I can share this knowledge with my box. CrossFit changed my life and it was awe-inspiring to see the passion these trainers have for the sport that I love. Thank you.

I had a blast this weekend at CrossFit Strong. I have been involved with Crossfit for 3 years and have completed the CrossFit Football specialty course prior to this CrossFit Level 1 trainer course. With in the first half of the first day I was picked out by Matt Chan to demonstrate the overhead squat for my group. I have a 200# OHS 1RM(BW@160) and was confident that I knew how to perform the lift correctly. After 20 min of correction from Matt every muscle in my body was burning; I realized that I had a ton to work on(let me add that this was with PVC only). I could not have asked for a better opportunity than to have hands on training with Mr. Chan. For that I am truly thankful. Each of the trainers Spencer, Eric, Matt, Cherie, and Pat all gave me pieces that I can incorporate into my training. But more importantly than that, I can share this knowledge with my box. CrossFit changed my life and it was awe-inspiring to see the passion these trainers have for the sport that I love. Thank you.

Team @ rogue this weekend gave me exactly what I came for, to "understand" crossfit, not just "do" crossfit.Joe's leadership was excellent and the team showed absolute unity with no airs of superiority.I came away with a desire to give back, because of all I was given.Thank you all!

18.25

L1 Cert was amazing! Thanks to Dan and Crossfit Atlanta for hosting.

The seminar was beyond expectations. Thanks to the coaches for the precise technique in which to execute and teach the crossfit basics as well as all the tips to efficiently coach others.

Jenn the hair was worth the money - no matter what your hubby says! Bethanie - I missed your famous butterfly pullups. But there's always next time. Chuck - the amazing task-master, thanks for keeping us on track AND entertained. Chris - thanks for breaking down the form and technique into teachable sections. Andrea - thanks for all the tips. Us "vertically challeneged" gals need to stick together.

Oh, and yeah - Fran was a PR for me. Without Chuck, Jenn and everyone elses encouragement, that wouldn't have happened! Thanks everyone - coaches and seminar participants both!

Very inspirational CF Kids cert this weekend at Rainier CF, I can't wait to start changing little peoples' lives. Todd, Kelly, Ali and (The) Keegan you were all fantastic - thank you!

The team at the L-1 Cert this past weekend at CrossFit Scottsdale was fantastic. Chris, Miranda, Zach, Rory, Connor and Nadia were all top notch! They were high energy, fun and brought a wealth of knowledge to the group. Thanks to all.

m/41/6'4"/228

23:01

Scaled:

25 Walking lunge steps
20 Pull-ups, assisted
50 Box jumps, 20 inch box
60 single ropes
25 regular dips
20 Knees to elbows
30 Kettlebell swings, 70# DB
30 Sit-ups
20 Hang squat cleans, 20 pound DBs
25 Back extensions
30 Wall ball shots, 11 pound ball
10 Pullup with towel

m/29/174/6'1

17:28

Substituted Towel pull-ups for Rope climb (3 sets/15 reps) and Repped 45 wall balls with 10# med ball as the gym doesn't have anything heavier (frustrating!).

M/33/175lbs/5,8. Rx 23:30 from Victoriaville crossfit Canada Québec ....... Vive le crossfit ......

scaled to 1.5 poods and no rope assents: 22:26

3 min faster than in 2010, even tho today I used heavier wall balls and higher box jumps. I attribute better form on my du's, kte's and my cleans

Thanks

13:59 as Rx'd
had to do the wall ball and rope climb in pouring down rain - thanks to hurricane Isaac

m/42/5'8"/175

23:22
subbed towel pull ups for rope ascent (3x15)
and used 25# for wall balls.
All else as Rx'd

Tough one today.

Incredible weekend at Crossfit Strong! Quadrupled my knowledge and got my butt kicked. Thx so much to Eric O'Connor, Meat and Cherie Chan, Spencer, Matt, Patrick y'all are amazing. This was my first experience in a real CF workout and it was a reality check and I LOVED it. This is the way its supposed to be.

37/m175
18:42

M/27/5'7"/148

Subs:
24" Box
40 Single Unders
55# DB Swings
12# WB Shots (heaviest we have at our gym)
9 Pull-ups for rope climb

Time: 16:07

What an amazing weekend at Rogue with great staff. Joe Degain orchestrated the whole thing with true virtuosity, lending humor and insight to both familiar and unfamiliar concepts. An excellent teacher, far exceeded my expectations (which were high!). Excellent instruction also from long-time expert Doug Chapman, skinnystrongman Jesse, Abi the beast, and celeb Lindsey Smith. Words can not adequately describe the positive contribution these 5 individuals made in such short time. Thanks to all classmates for their effort and attitude.

Modified to:

For time:
25 Walking lunge steps
20 Pull-ups
50 squats
20 Double-unders
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups
20 Hang power cleans, 35 pound dumbbells
25 Back extensions
30 push press, 45# bar
3 Rope climb ascents, 12' rope

12:18

bench press

1-10-1-20-1-30

125-100-125-85-125-75(23-7)

Joe, Abi, Lindsey, Jesse, and Doug thank you for a great weekend. I came away with a great amount of knowledge from the breakout sessions. All five of you work great as a team. Each of you were able to break down the movements in a very clear way. Anyone would be lucky to have you as a their instructors.

saludos desde mexico, hice 18:35 en mi primera experiencia en un WOD y estoy muy contento

20:23 as rx'd except rope climbs. subbed pullups bringing knees to chest with cables attached at the bottom with 40 lbs. extra weight on top of my feet. m/6'0"/33/200. Amazing how much easier wall balls and knees to elbows have become. Great WOD

that sucked...thanks ;)

Day 119
M/45/6'0"/190

Time: 25:17
With the following subs in the order in which they appeared:
24" box for 20"
Bar Dips for Ring Dips
70# DB for 2-pood Kettlebell
40# DB Thrusters for Wall Ball
1-arm assisted pull-ups, 5 pulls per arm per 1 rope ascent

Great WOD.

13:38:45 Minutes

Changed Rope Climb to 3 150m Row Sprints!!!

Killed IT!!!

AWESOME WOD

M34/5'9/213lbs

23:50
Subbed 15 pull ups for rope climbs

DALLAS CROSSFIT STRONG:
Had a blast, learned a lot, and laughed a lot. Spencer got to see the talking shark. Eric has gnarly ears that brought me back to wrestling. Pat manimal said I should open crossfit straightedge so I'm taking that name now. Don't you other thieves rip it! ;) The chans, Matt, and the rest of the people I met, thanks a lot. Def a great time that I'll always remember.

The coaches at Rouge in Columbus did a "fabulous" job of instilling in me the magic, science, art and heart of CrossFit. Thank you, Joe, for the inspiring story of starting your gym, and keep rockin' the hair. I will recommend the L1 class as a "must have" to my CrossFit friends. Worth every penny.

Scaled workout 21:16

I took the L1cert this weekend at Peak 360. I have to say, The instructors were AMAZING.The passion for what they do is what makes crossfit what it is. They all deserve a big hand of applause. Thank you for the invaluable info

Total Knee Arthroplasty (TKA) over 4 months ago, my progress is good.
No jumping, running, or DU’s
Substitutions/Modifications for me
100lb forward sled drag, 25m
20 Pull-ups
50 Step ups, 20”
25 Dips
20 Knees to elbows
30 Kettlebell swings, 1.5 Pood
30 Sit-ups
20 Kettlebell cleans, 20kilos
25 Good mornings, 45lbs
30 Wall ball shots, 20 pound ball
15 Rope Pull-ups
26:58
M/54/6’/200

as rx'd @ HCHS

14:45

15:40 as rx'd

13:25 with 70lb DB swing, 45lb thrusters, and 15 towel PUs

I'm a big Spealler fan, but was anyone else disappointed in his form in the WOD video?

I can see pushing the edges during the games to see what they will allow form wise, but on an "instructional" video where newbies are watching from all over the world, I was disappointed. And it feeds the Crossfit critics....

For those who would ask, the cheats were in the usual places: didn't fully extend hips on box jumps, was dropping the weigh on the hang cleans early, was short on the hip extension ROM, short on the ring dips (as they even pointed out on the video), etc.

Let's not fuel the critics...

CF STRONG: each lecture opened my mind, each coach inspired my life. best investment ever. Eric O'ConnEr is a stand up comedian, I feel sorry for anyone who has taken a seminar without him in it

M/31/6'2"/220lbs

27:43, as RX'd; 95 degrees, no A/C, fall can't get here soon enough :)

subbed 70 lb db for kb, two 20 lb dbs for wall-balls and 15 jumping towel PUs for each rope

25:18

That was a glorious wod! 13 minutes 5 seconds minus the rope climbs. Spent yesterday practicing rope climbs my hands couldn't take any more abuse. Speal you're a phenom. Please don't retire On a personal note I will be crossfit till the the day I die!!!

#113 Charlie B -- I was wondering if anyone else noticed those things. With all due respect to Chris, I'd also point out the "knees to triceps." Probably because his form is usually so good that it was just surprising to see these things.

* = modified or scaled

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
*25 Parallel Bar dips (NO RINGS)
20 Knees to elbows
*30 Kettlebell swings, 1.5 pood
30 Sit-ups
*20 Hang squat cleans, 70 pound barbell (NO DUMBELLS)
25 Back extensions
30 Wall ball shots, 20 pound ball
*9 Beginner Rope Climbs (NO CLIMBING ROPE, pulled myself up to a standing position from the floor using a rope)

Time: 32:32

#117 Jon R.

Exactly, Spealler is usually one of the best form wise, which made it all the more disappointing.

Good reminder to the rest of us...don't let the clock ruin your form.

as RX'd

15:45
last time was 17:36 not as Rx'd

m/46/6'3"/175

24:30

m/37/186

Oh my GOD! This workout was NUTS!!! LOVED it! I would have to say a tie or a close second to the 800 meter swim with the squats the other day. FUN!!

The Level 1 Certification at CrossFit Scottsdale this weekend was awesome! Chris, Miranda, Rory, Connor, Nadia and Zach were all amazing coaches. I had a great time and would definitely recommend it to anyone who is serious about CrossFit.

Excellent weekend in the certificaron @ crossfit 506.
Great choaches!

9:42 Rx.

Rope Climbs sucked.

22:14 as RX'd

m/23/5'10"/205

21:42

L1 seminar @ Rogue was legit. Staff was cool. Shout out to joe, jesse, Doug, abi, and Linz for their time and knowledge. Now it's time to do work.

28:02 scaled with band for ring dips only,20lb dumbbells,1 pood

34:33

m/44/185

As rx'd:

19:30 A PR by 1:27.

More better faster

19:14 scaled: band for dips,1.5 pood kb f/31/5'1/130lbs

M/43/5'8"/166

70lb bar for the HSCs

14:32 ....thought I had kicked its butt, til I looked and saw I did it a year ago at 13:30...

25 lunges
20 pull ups
20 step ups
20 dus
20 dips
20 knees to elbows
30 kbs @35lbs
20 knees to elbows
20 hang power cleans  #25 dumbbells
20 good mornings @45lbs
20 wbs @10lbs

24:34 @25 weeks

18:00

45lb good mornings for back extensions
40 db press for ball throw

M/34/6'3"/200
Subbed 95# Good Mornings... and did 50 DUs by mistake.
15:30

Prev:
Sub: 5xC2B Pullups + 5T2B = 1 Rope Ascent
15:21
Subs:
95# Good Morning for Back Ext
5 Chest to Bar Pullups + 5 Toes to Bar = 1 Rope Ascent
15:08
95lb Good Mornings (no GHD)
70lb Dumbbell for 2 Pood
24:34

looks like fun.. had to prep for hurricane and moved outdoor stuff into garage gym :( Maybe will get to this one on Thurs or Fri?

20:15
Subbed 15 towel ring pull ups for rope climbs..
Killer workout.
Spealer is the man

costa Rica L1 Course
Gracias Erik, David, Maggie, Lance, Carlos y Marissa. Un excelente curso, pasamos un excelente fin de semana, mucha información importante y muy bien impartida! excelente didáctica de los instructores. Gracias Costa Rica Crossfit506 por su hospitalidad :)

Nice work Speal...I don't think you're done just yet brother.

Erik, Maggie, Lance y David gracias por una excelente experiencia L1 Course. Excelente didáctica! Saludos a todos desde Guatemala

Rx'd - 19:47

Cindy
16 rounds
healing up the back

26:40

Sweet wod! Lots of setup, but cool.

40 y/o 228lb 6'. OH MY GOD this really kicked my butt did as RX'd except the double unders did 75 singles, 24" box, & 10 lb wall ball (heaviest I have at the moment) also had to wait on several pieces so probably added a couple minutes to my time but it still sucked. I have a long way to go. I guess even if you come in last at the OPEN you still place lol.
27.36

20:22, 1.5 pood (27 Aug '12)

49/m/260/5'9'

27:55

assisted pull ups

20.18
75 chair dips in place of rings
45lb kettlebell
15 L pull ups in place of rope climb

Big thanks to the coaches at Rogue Columbus L1 Cert course. The knowledge you presented this wekend will be the begining of my journey towards virtuosity.

I have no idea how people get sub 10mins on this...

19:10 (subbed 50lb KB, and 15 pullups and narrow squats for all 3 rope climbs)

As rx'd except 24" BJ, no rope climb. Abmat situps.
Not timed. 400m (4x100m) swim cooldown.
Luke
9/10/11:
18:45
sub'd squats on med ball for box jumps
no DUs
situps on mat/army style
supermans for back x
15 x towel pullups
PAC
10/1/09:
20'
sub'd squats for box jumps, 72lb dumbbell swings, airball shots, 30 x towel pull ups (not a representative sub for rope)
Situps and back extensions on swiss ball
garage (70F)

m/40/6/190ish
Sub'd 10# sledgehammer strikes for the KB swings.
20:40

f/30/501/33 week preggo wife:
25 walking lunges
50 step ups, 17" box
20 single unders
25 bench dips
20 squat cleans, 20#
30 wall ball squats, 16#

10:03

25 Walking lunge steps
20 Pull-ups (assisted)
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips (assisted)
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
45 towell pull ups (assisted)
30 min

M/27/5'09"/155

18:09 rx'd
Absolutely spent at the end. No strength or breath left

subbed 45lb goodmornings
17:34. PR (first time)
210 lbs

Sub's 20lb db hang cleans (only size I have), good mornings for back extension (45lb bar), rest as rx'd
Matt 13:25
Sebastian 15:45

M/20/6'4"/245
This wod SUCKED....in a good way! 17:15 with towel pullups subbed for rope climbs, otherwise as Rx'd.

18:20

Mods - Supermans for back xts, 27 burpees for rope ascents/pushups for ring dips

Fun WOD!

As rx'd 16:36. 2 minutes faster than last time. Watched both of the Speal videos, don't stop man! U have more in the tank!

15:04

had to sub a few movements but still a killer WOD

19:59. Subbed single-unders 2:1, parallel bar dips 2:1, and towel pull-ups 5:1.

Previous times 23:49 (110908) and 27:25 (110423).

14:00 as rx'd m/23/190.....sucked!!

Instead of doing the regular WOD today, I tried a new "Hero" workout named after my brother Specialist Nathan William Nakis, who passed away in the Iraq war in 2003.

NATHAN
Run 5k cross-country
100 finger-grip pullups
(for time)

My time was 39 minutes. Painfully slow, I know. The course I ran was a little bit longer than 5k, and finger grip pull-ups are tougher 'cause you can't wrap your thumb around the bar, so I have plenty of excuses. Nathan probably could have done this in 25 minutes or less.

To properly honor him, this workout is best done with a warmup of soccer drills (sprints, passing, dribbling), and for a finisher--go climb a tall tree.

screw this workout...

25:40 when i quit, finished all except the rope climbs. sub'd bar dips for ring dips, good mornings with the bar for back extensions, and thursters with the bar for wallballs. fml.

waaayyy more taxing then it read on paper. Spealler doesn't make it fair for the rest of us. 16:59.

17:50 as rx'd except subbed 5 towel pullups per rope climb. M/43/194
Great workout, had me gassed after I finished but felt oh so good.

M/24/6'1''/263lbs

29:29

did pretty much all as mod pretty much just found a metal structure bridge and had a 20lb kettle bell to work out with, got it done tho

got kicked out of the only gym in town for crossfitting pretty much, using to many things, dropping weights, yelling a lot lol
I hd been warned about dropping weights and i had been not dropping as much,

Snached 250 pr 4th try and dropped it with a bunch of people around and with metal cast places, which i think was the closer on my membership.

so not ive got to crossfit very mod free lance, but ill be moving from montana back to san francisco and training /teaching at crossfit marin/the cave :)

22:10

subbed 50# KB (heaviest ones at gym)
and 21 knees to elbows for rope climbs.

Nice workout

22:12 Rx except no rope ascents

30:30
knees hurt at wall balls
sub rings and rope climb and many others

21:58

Subbed bar dips for ring dips
Scaled kettlebell swings to 1.5 pood
Scaled wall balls to 7kg
Subbed 5 towel pull-ups + 5 squats for each rope climb

Big thanks to the whole coaching staff at the Rogue cert! You guys were all awesome! I loved the energy, passion and knowledge displayed by all of you. Joe is probably the best teacher ive ever come in contact with. Abi,Doug,Jesse,Lindsey were all incredible too, but ive just never had a teacher get the message accross as well as Joe did. Big ups to the whole staff!! Great job!

23:30
1.5 pood for kbs
rope climb 12 foot
Everything else rx'd

25 walking Lunges
20 ring pull ups feet on floor
50 box jumps. Small box
25 burpees sub
25 reg dips
20 knees to elbows
30 kb swings. 35 lbs to eye level
30 sit ups
25 hang power clean w/15 lb db
25 back ext
30 wall ball w/12 lb ball
20 pushups. Sub

21:08

CFWU

For time:
25 Walking lunge steps
20 Pull-ups (jumping)
50 Box jumps, 20 inch box (14")
20 Double-unders
25 Ring dips (regular dips)
20 Knees to elbows (on the floor)
30 Kettlebell swings, 2 pood (61lbs)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball (16 lbs)
3 Rope climb ascents (DNA)

36:31

19:55, no rope climbs. Not feeling it today. Still not feeling right 30 minutes later

Rogue this weekend was awesome, great instructors, very knowledable and passionate about CF, I love it even more!!

24:46 excellent wod!

Great WOD. Box jump's kill me everytime.
Felt great. 16.53.
Finished it off with some abs.

11 L knee surgeries and 1 R knee surgery, no running or jumping
Modifications for me:

25 Air Squats
20 Pull Ups green band
40 Step Ups 20"
Row 60sec
25 Ring Dips assisted
20 Knees to elbows ROM
30 KB Swings 25lbs
30 Sit ups
20 Med Ball Squat Cleans 9 lbs
25 Good Mornings 10 lbs
30 Wall ball shots
3 Rope climbs, partial

16:55

Scaled / subbed to:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps
20 Tuck jumps
25 Dips
20 Knees to elbows
30 Dumbbell swings, 50#
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Good mornings
30 Thrusters

No rope.

Time: 15:15 (pr)

I cant believe the huge amount of information we took home from the L-1 Cert at Rouge. I look forward being able to pass it on and also use it to hone my own skills. Thank you Joe, Doug, Jesse, Linsey, Abi, Rouge Fitness, and everyone attending. I am glad to be a member of this community.

M/34/5'9"/154#

23:10

Scaled 30# dumbells for hang squat cleans
Subbed towel pull-UPS for rope climbs (3x15)

Thanks to Joe, Abi, Lindsey, and Doug for the experience at L1 in Columbus, OH. Taking all the information back to my athletes!!! "The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community."

Thanks Joe, Lindsey, Abi, Doug, and Jesse for all your help. Taking this knowledge to all my athletes!! "The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community."

11:15 RX'd

M/44/5'11"/195

25 Walking lunges
20 Pull-ups
50 Box jumps, 20" box
20 Double-unders
25 Ring dips with 1/2" band
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Unanchored sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall balls, 20# ball
3 Rope climb ascents

29:35

29:00

rx'd 29:00

23:51

Big thanks to the coaches at Rogue for the L1 training they provided. They shared a ton of knowledge and made it easy to understand and apply to our daily lives. Once the skin grows back on my hands I will be ready to tackle Fran again.

Great set of exercises a lot of fun
14:00 flat

m/44/175(yay - PR)/5'11

26:40
1 pood - need to work on swings
30 rope grip pull ups for climbs

I had the best time at crossfit Strong this past weekend. LVL 1 cert was great. instructors was awsome and yea i got my 1st MUSCLE UP! yea!

17:03

Last time was 17:07
Best time was 16:46
Subbed
20 LB Dumbell Thrusters for Wall Ball
and 95# Hang Cleans for DB Cleans
No Rope Ascent

Great Workout!!

15:43 didn't have 2 pood so 1.5 sub all else Rx.

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
100 Single unders
25 Dips
20 Knees to elbows
30 Dumbbell swings, 40lb
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Hip extensions
30 Wall ball shots, 15 pound ball
20 Pullups

20:22

M/45/180
As Rx....15:07

Can't say enough what an awesome experience the Level 1 course at Rogue Fitness was ...all the instructors were awesome...especially Caveman Joe :)

Kevin's version:

25 Walking lunge steps
20 Pull-ups
50 squats
20 Double-unders
20 Knees to elbows
30 Kettlebell swings, 62 lb. kb
30 Sit-ups
20 Hang power cleans, 30 pound dumbbells
25 Back extensions
30 push press, 45# bar
3 Rope climb ascents, 12' rope

15:15

Outstanding job Kevin.

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 50lbs
30 Sit-ups
20 Hang squat cleans, 70lb barbell
25 Goodmornings
30 Wall ball shots, 20 pound ball
15 HSPU

17:40

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 50lbs
30 Sit-ups
20 Hang squat cleans, 70lb barbell
25 Goodmornings
30 Wall ball shots, 20 pound ball
15 ring pullups

17:40

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 50lbs
30 Sit-ups
20 Hang squat cleans, 70lb barbell
25 Goodmornings
30 Wall ball shots, 20 pound ball
15 Ring pullups

24:15

M/37/5'8"/180

15:24 rx'd

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 50lbs
30 Sit-ups
20 Hang squat cleans, 70lb barbell
25 Goodmornings
30 Wall ball shots, 20 pound ball
15 Ring pullups

24:15

M/35/5'4"/145lbs
As RX'd
11:54pr

19:46. At home, so had to do subs:
24" BJ
1.5 pd KB
Unanchored situps
95lb bar hang cleans
45lb thrusters for WB
No rope climbs
Last time was 20:00

21:43 with a few subs
60 singles for du's
Bar dips for ring dips
85 lb barbell hang squat cl's
25 supermans for back xt
15 burpees for rope climb

9:24 Rx'd

13:13
Double unlucky!!
subbed 2pood kb with 80lb dbbell

Had a blast last weekend at Level 1 Cert at Crossfit Strong in Dallas. Awesome box and awesome trainers!!!

11:00 @ work. Had to use a 70# DB for KB Swings, rolled up towel for abmat sit ups.

8/28...44:28 (157/171/455)
Was feeling pretty good til the 72#DB swings wrecked me. Hang squat cleans were tough because I was getting faint at that point. Stuck through it and subbed Oly bar GM's for back ext and 15 towel PU's for rope climbs.

WoW! Looking at times I fell like i crushed this WOD. My lungs had a hard time recovering took like 20 mins.

15:16 RX'd-ish

exceptions:

* Dip bars no Ring's
* 32Kg DB Swings
* 16Kg DB Hng Sqt Cleans
* 10Kg DB used for wallball shots
* Strict Pull-ups 15 reps 3x For rope climb.

F/42/5'6"/145

25 walking lunge
20 pull-ups
50 box jumps, 16"
20 DU's
25 band-assist ring dips
20 KTE
30 KBS, 1 pood
30 un-anchored sit-ups
20 hang squat cleans, 20# DB
25 back ext
30 wall ball shots, 14# to 8.5'
3 rope climbs, 12'

21:01

Subbed 30 jumping towel pullups for 3 rope climbs:

21:27

16:42PR(17 something was best)
sub'd towel jumping pullups otherwise everyone else was as rx'd. Love these type of workouts

2012-08-28: 17:10. (24"bj,40sgls,Rg dips,38#db,8' L-climbs) Note: BJ's@2:51,sc's@2:35, BE at end.
2011-09-08: 18:48.(24"bj,50sgls,38#db,8' L-climbs) Note: BJ's@3:14,sc's@3:22.
2011-04-23: 19:12.(24"bj,50sgls,Rg dips,38#db, 8'L-climbs)
2010-09-22: 19:16.(24"bj,50sgls,Rg dips,60#bb,8' L-climbs)

17:47. Did not have a rope so I had to substitute with doing pull ups with a towel.

m/40/5'11"/165

20:23 Rx (new PR by 20 seconds)

retired army 1SG
clarksville, TN

21:28 subbed 95lb clean.

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 tuck jumps (sub'd)
75 dips (sub'd)
20 Knees to elbows
30 Kettlebell swings, 70# dumbbell (sub'd)
30 Sit-ups
20 Hang squat cleans, 35# dumbbells
25 Back extensions
50 Wall ball shots, 12# pound ball (sub'd)
45 Jumping towel pullups (sub'd)
32:40

everything rx'd except crossed out KBs and subbed ropes for towel PUs

17:41

19:43

25# DB for Cleans
Rope pull ups for climbs
Abmat SU's

m/25/187/6'2"

Strict dips
Towel pulls/squats

18:46

22:51

Double understand added about 4 minutes.

29/m/5'11"/180
As rx'd
18:26(PR)

18:00 RX 21/M/5'5"/125
The 70lb kb swings demolished me, first time finally being able to use a 70lb kb, woohoo!

M/29/180cm/70kg

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Dumbbell swings, 70 pounds
30 Sit-ups
20 Hang squat cleans, 32.5 pound dumbbells
25 Back extensions
30 Thrusters, 45 pound barbell
15 Straight pull-ups

18:05

19:37
Scaled as:
24" box jumps
deep bar dips
55# DB for KB
25# DBs for HSQCL
7 jumping towel PU with knees to chest for each rope ascent

51:40, pullups 2 grey bands next time 1 gray and 1 orange, lying knees to elbows, 1.5 pood swings, ring dips with both feet on box.

Anyone know the first song being played in the Spealler vid?

Cheers.

C-
@ CFS
16" BJ, 53# KB, 25# DB, 14# WB
13:06

19:34 as RX'ed. Great WOD. The rope clime sucked!!

Ring dips subbed to normal dips
Kettlebell swings subbed to 50 pound dumbbell
Wall ball shots subbed to dumbbell thrusters 15 pound each
Rope climb subbed to 20 towel pull-ups and 15 military biceps pull-ups

25:33

23.15, subbed 40# db. I was feeling good until the KB swings, then it went south. AM WOD, suspect inadequate hydration but who cares, awesome WOD.

Awesome L1 cert @ Dallas Strong this past weekend. Great instructors and had a good time.

Awesome L1 cert class. Great instructors and a great time. Learned a lot and look forward to passing on the knowledge learned.

Thanks for an awesome weekend! Definitely worth the 10 hour drive!!! - the fit farm boys

19:32 as rx'd. This is a good Thanksgiving Day workout - you spend as much time getting it ready as you do eating it up.

Great Seminar. Great instructors.

29:39 with some subs bc I only have a 24" box, 45# DBs, no GHD, and no rope climb.

50/M/180
Sub'd
25 Walking lunge steps
20 Kipping Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Dips
20 Knees to elbows-dip bar
30 Kettlebell swings, 25 lbs
30 Sit-ups
20 Hang squat cleans, 25 pound dumbbells
25 Back extensions
30 Wall ball shots, 6 pound ball
No rope
15:42

20 Walking lunge steps
15 Pull-ups
35 Box jumps, 24 inch box
15 Double-unders
20 dips
15 Knees to elbows
20 Kettlebell swings, 50lb db
20 Sit-ups
15 Hang squat cleans, 25 pound dumbells
20 Back extensions
20 thrusters, 20lb dbs
5 strict pullups
14:02

M/22/5'11"/185
23:40.9

did 40 single unders, reg dips, K2E were suspect, did 3 sets of 15 hammer pull ups for rope ascents. this was hard to do in the gym as it was crowded.

Got a late start this morning due to raccoon in trap had to deal with...was HOT when I started (in Austin, TX). Did well considering the heat and recent return from vacation.

28:15

Subs as follows:
Band assisted ring dips (blue band)
1.5 pood kb swings (f weight)
25lb DB squat cleans (f weight)
14lb wall balls (f weight)
No rope climbs (in direct 10:30am TX sun)

33:17 w/ 24" box, 100 single unders, 1.5 pb kbs, 70lb bar hsc, abmat supermans, 30 towel pull ups.

42:06: counted 6 double unders on 80 rope jumps, 50 bar dips, 12lb ball, 30 towel pull ups. 12/20/05

7 years on, i still can't do double unders. 1k row wu 3:57.

M/ 29 / 5'11" / 181lbs

15:30

40 Single Unders
No rope climbs

17:16

For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 16kg
30 Sit-ups
20 Hang squat cleans, 20kg barbell
25 Back extensions
30 Wall ball shots, 14 pound ball
3 Rope climb ascents
16:20

25'03"

18:08

For time:
25 Walking lunges
20 Pull-ups
50 Box jumps
30 Kettlebell swings
30 Abmat situps
30 Wallballs
1 Rope climb

Kyle 12:08 (ring/3 plates/12k/6/3 modified rope climbs)
Seth 6:37 (10 of each)
Alison 10:00 (lg/16kg/14/m)
Amanda A 10:15 (g/stepup/12kg/10/m)
Lil Hannah 11:13 (g/12kg/10)
Aly 10:24 (20kg/14)
Ryan 12:17 rx'd
Sydni 16:58 rx'd
Chris 10:55 rx'd
Ab 11:18 (12kg/24"/10)
Anita 13:36 (mdips/20kg/14/mrope)*
Alexis 11:07 (g/12kg/10/m)
Bubs 11:29 (16kg/14)
Coach 9:24 (24kg/20)
Jacob 10:45 (24kg/20)
Jason 9:16 (16kg/14)
Mrs. Carey 7:55 (g/3plates/12kg/10
Mama V 7:36 (g/3plates/12kg/6)
Mrs. Pip 8:30 (12kg/2plates/g/10)
Crystal 8:21 (g/12kg/10)
Mr. Wonsil 9:47 (sb/16kg/stepup/14)
Joyce 7:12 (8kg/ringpullup/2plates/6/m) 20 each
Nicole R 7:12 (8kg/gb/3plates/10/m) 20 each
Darka 8:24 (8kg/ringpullup/3plates/6/m) 20 each
Shara 6:46 (8kg/gb/3plates/1/m) 20 each
Mr. K 8:35 (12kg/g/10/m) 20 each
Hannah K 5:57 (12kg/sg/10/m) 20 each

Subbed:  
KB: 1.5 pood
No rope subbed 20 addl pullups

22:39

20:00

37/M/6'00/184

Subs:
30 Kettlebell swings, 55#
20 Hang squat cleans, 25 pound dumbbells
18 JTPU for 3 Rope climb ascents

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups
20 Hang squat cleans, 40 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball

Time 24:47

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups
20 Hang squat cleans, 40 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball

Time 24:47

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups
20 Hang squat cleans, 40 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball

Time 24:47(PR)

20.00

scaled the following:
jumping pullups
22ish inch box jump
61 double unders
regular dips
did 30 back extensions intead of 25 by accident
30 jumping rope pullups for rope climb

time: 34:25

m/41/5'8/240

19:53 with regular dips for ring dips and 20 towel pullups for 3 rope climbs

m/38/5'9/180
CFWU-2.
18:42
Pleased overall. At Triangle Open Gym. People there to push just by watching. Good job starting fast. HSC not real bad. Still not consistent enough. HSC, dips broken to 3 sets. Good kip overall on K to E. Good pace on BJ.
9/8/11: 19:54
4/23/11: 20:42
9/22/10: 20:12 - rope pullups.

21:57 w/ 1.5 pood, 25#, 2x single unders, & 5x towel PU/rope climb

Last time (Sep 14, 2011):
[25:32, Subbed tuck jumps for double unders and 3 towel pullups per rope climb.]