September 3, 2012

Monday 120903

Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
95 pound Sumo-deadlift high-pull, 15 reps

Post time to comments.

VirtuosityL1_KOPL1_NorcalL1_SSL1_RogueL1_StrongL1_ForeverStrongL1_ParmaL1_MelbourneL1_SAPL1_ParkCityCPC_ReebokStockportCFK_th.jpeg

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CrossFit Level 1 Certificate Courses: CrossFit Virtuosity, CrossFit King of Prussia, Norcal CrossFit, CrossFit SS, Rogue Fitness, CrossFit Strong, CrossFit Forever Strong, CrossFit Parma, CrossFit Melbourne, CrossFit SAP.
CrossFit Coach's Prep Course: CrossFit Park City.
CrossFit Kids Course: CrossFit Reebok Stockport.


"Challenging Dan and Rich: Backflips and Handstand Walks" free CrossFit Journal video [wmv] [mov] [HD mov]


WOD Demo with CrossFit Delaware Valley - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

Posted by Pukie at September 3, 2012 5:00 PM
Comments

The cert in Brooklyn was amazing! Fun, informative trainers and very very gracious host gym!

Comment #1 - Posted by: Bitches! at September 2, 2012 5:17 PM

Best course EVER in Melbourne for Level One Cert! Coolest gang of rock star lecturers, athletes and Mentors! Go Aus!

Comment #2 - Posted by: Lrandle at September 2, 2012 5:20 PM

I had a great time at Virtuosity this weekend. All the coaches were great and really helped improve myself as an athlete and as a coach. Thank you to all of the Coaches Mike G., Bethanie, Jenn, Keith, Brendan and Jason.

Comment #3 - Posted by: Dariel at September 2, 2012 5:26 PM

Great weekend at CrossFit Virtuosity! Big thanks to coaches Keith, Mike, Bethanie, Jenn, Jason and Brendan who were super professional and a lot of fun at the same time. I left inspired and more confident in my coaching skills. Thank you!

Comment #4 - Posted by: Sarah at September 2, 2012 5:27 PM

Great Cert @ CF Virtuosity this weekend. Certainly worth the time, effort and money. Thanks to the trainers for their hard work.

Comment #5 - Posted by: Todd aka Big Shrek Daddy at September 2, 2012 5:30 PM

Had a great time at the level 1 cert in Brooklyn this weekend. The coaches were awesome and we learned so much.

Comment #6 - Posted by: Nick at September 2, 2012 5:46 PM

So impressed with Rich and Dans Back Flip skills!!!

Comment #7 - Posted by: Mark Lee at September 2, 2012 5:52 PM

The Cert @ CF Virtuosity in Brooklyn was such a great experience. Thank you to all the coaches who contributed their time and knowledge during this Labor Day weekend. Good Livin'... Congrats G on your first MU!

Comment #8 - Posted by: Jisselle at September 2, 2012 5:55 PM

Mainsite says 15-20-15 is the rep scheme; video says 20-15-20 rep scheme.

Which one is it?!

Comment #9 - Posted by: WhichOneIsIt at September 2, 2012 6:00 PM

We had an awesome time at the Brooklyn cert this weekend. The coaches were great and we learned soo much. Thanks again!!

Comment #10 - Posted by: Nick and Shelli at September 2, 2012 6:10 PM

The people in the wod demo vid did 15-20-15 even though it says 20-15-20.

Comment #11 - Posted by: Kevin at September 2, 2012 6:14 PM

CF L-1 Cert at CrossFit King of Prussia was ING AMAZING!!!!

Tons of great information and practical advice, hands-on training and knowledgeable and friendly kick-ass instructors.

Comment #12 - Posted by: Mike P at September 2, 2012 6:18 PM

Great group @ Crossfit Forever Strong! Thanks to Matt, Dave, Dave, Shephon( I know I am spelling that wrong sorry) and everyone els that was there! Two guys hugging it out with Dave Lipson.lol

Comment #13 - Posted by: Robert Prieto at September 2, 2012 6:19 PM

#5 WhichOneIsIt

It's 15-20-15

The typo is in the editing of the WOD demo. The extended workout footage (also posted on the HQ youtube channel) has them doing 15-20-15

Comment #14 - Posted by: Keen-NZ at September 2, 2012 6:19 PM

Great group @ Crossfit Forever Strong! Thanks to Matt, Dave, Dave, Shephon( I know I am spelling that wrong sorry) and everyone els that was there! Two guys hugging it out with Dave Lipson.lol

Comment #15 - Posted by: Robert Prieto at September 2, 2012 6:20 PM

Great cert today at Crossfit Southside with Chuck and the gang. Special thanks to Chris "Class Act" Christos!

Comment #16 - Posted by: Matt Monroe at September 2, 2012 6:35 PM

Get cert today at Crossfit Southside with Chuck and the gang. Special thanks to Chris "Class Act" Christos!

Comment #17 - Posted by: Matt Monroe at September 2, 2012 6:37 PM

Was @ CF Park City this weekend at the CP Course and had a fantastic weekend of learning! Thank you HQ for continuing to provide ways to develop the best coaches and for sharing the knowledge with the community.

Comment #18 - Posted by: Paul @ CrossFit IoTA at September 2, 2012 7:05 PM

Such a fabulous weekend at CF King of Prussia. Thanks to Joe, James, Rob, Spencer, Mel, Aimee, and Cameron for such an organized, fun(ny) and information packed course. I had a great time!

Comment #19 - Posted by: Rachel at September 2, 2012 7:17 PM

Such a fabulous weekend at CF King of Prussia. Thanks to Joe, James, Rob, Spencer, Mel, Aimee, and Cameron for such an organized, fun(ny) and information packed course. I had a great time!

Comment #20 - Posted by: Rachel at September 2, 2012 7:21 PM

This was an amazing weekend at Crossfit KOP! Thanks to the training staff: Joe, Rob, James, Mel, Spencer, Cam and Aimee (an great host too!). I not only learned from these knowledgeable coaches, but from everyone at the course and their personal experiences. Roxane!

Comment #21 - Posted by: Margarita at September 2, 2012 7:42 PM

Awesome cert this weekend at Crossfit SS! BIG thanks to Chuck and the rest of the crew and also everyone at Crossfit SS for allowing us to take over your box for the weekend. Had a lot of fun, learned quite a bit and met some pretty damn cool people!

Comment #22 - Posted by: Kristen Stevens at September 2, 2012 7:50 PM

13:02 RX'd

Something happened to my pull ups... Had to "double swing" almost the whole time, just couldnt get into the rhythm.

Comment #23 - Posted by: Benjamin at September 2, 2012 7:55 PM

Thanks Brett, Danny, Drummond, Oli, Lauren and Nina. Brilliant cert in Melbourne. Loved every minute of it!

Comment #24 - Posted by: Natalie C at September 2, 2012 8:11 PM

Thank you. Enjoyed it much. Hell yeah!

Comment #25 - Posted by: Sveta at September 2, 2012 8:22 PM

Great Coaches Prep Course in CrossFit Park City! Chris, Eric and Nicole did an amazing job! Thank you for an awesome weekend of learning!

Comment #26 - Posted by: Ling at September 2, 2012 8:48 PM

The cert in Jacksonville was great! All of the trainers did a phenomenal job coaching. It was a great fun environment and well worth the investment. Thanks CrossFit SS and all the coaches. 3...2...1 HELL YEAH!

Comment #27 - Posted by: Harrison Cady at September 2, 2012 8:52 PM

24/5'6/63kg

15.20 mins (rx)

Comment #28 - Posted by: Darryl G. at September 2, 2012 8:58 PM

The weekend in Dallas at Crossfit Strong was awesome. The coaches were really intense and motivating. They were very knowledgeable and did a great job showing us how to begin our quest of not only performing Crossfit better but also how to teach it to others. It almost seemed as if I was one on one with my own coach. They made the experience fun and educational. Also, Crossfit Strong in Dallas was an excellent facility and a great host.
Crossfit: Do it, teach it, love it!!!

Comment #29 - Posted by: Brandon J at September 2, 2012 9:06 PM

KOP L1 seminar--thanks for hanging out to "tailgate" our saturday workout. Fantastic to meet and work with you all.

Best of luck,
James.

Comment #30 - Posted by: James Hobart at September 2, 2012 9:19 PM

Great Cert at Norcal CrossFit! Amazing coaches....Miranda, Neal, Jason, Pat, Boz, Adrian and the rest of the team. Thanks for a great weekend.

Comment #31 - Posted by: Theo at September 2, 2012 9:50 PM

M/31/72/205

20-20-15

Thought this was the rep scheme after I got to gym.

14:40

Comment #32 - Posted by: SeanP at September 2, 2012 10:24 PM

Level 1 Melbourne course was amazing keep up the great work team !

Comment #33 - Posted by: Michael at September 2, 2012 10:26 PM

Heyyyyyyyy Italy!!! The L1 in Parma was on fire. You guys were a lively mob. Thanks so much for a high energy weekend. Be safe ;)
- Denise.

Comment #34 - Posted by: Denise Thomas at September 2, 2012 11:52 PM

Total Knee Arthroplasty (TKA) 5 months+1 day ago, my progress is good. Have to train smart, can’t push too hard.
Done with controlled and deliberate form after swing shift
Three rounds for time of:
15 pull-ups (not kipping)
20 Burpees (6 count push-ups)
15 Kettlebell swings, (Russian) 32kilo
13:01
M/54/6’/200
Its 01:37 in Sun City

Comment #35 - Posted by: Pete In Sun City at September 3, 2012 12:37 AM

M/41/69"/210
18:57 rx

Burpees blow.

Comment #36 - Posted by: JG at September 3, 2012 12:44 AM

M/27/72/215
Not strong enough yet to do 15 pull-ups so I used a slight jump for the chest pull-ups. Did everything else.
14:52

Comment #37 - Posted by: justin. at September 3, 2012 12:46 AM

9.42

Comment #38 - Posted by: Frazer McArdell at September 3, 2012 12:52 AM

Level 1 course Melbourne. Thanks Brett, Danny, Drummond, Oli, Lauren and Nadia. Had a amazing time
loved every minute of it, learnt so much from you all, You are all so inspiring!!..Crossfit Community Rocks!!

Comment #39 - Posted by: jan at September 3, 2012 1:03 AM

Melbourne rocked!

Comment #40 - Posted by: Kirstin at September 3, 2012 1:20 AM

M 17/175/6

9:37 rx

Comment #41 - Posted by: Baden at September 3, 2012 1:42 AM

M 20/185/6

11.53

M 19/165/6

12.06

Comment #42 - Posted by: kiwiginger at September 3, 2012 2:04 AM

Had a blast last weekend in Parma, Italy for the CFL1 Cert!!! Thanks to Lisa, Denise, Sebastian, Drake, Federico and Zvy (and Peter the Translator!) for their teaching and showing of such a passionate love for CF, it was truly inspiring! You guys rock! Looking forward for a Coach Prep course nearby!

Comment #43 - Posted by: Matteo at September 3, 2012 2:04 AM

Sorry Nadia, I called you Nina in my earlier post!! Loved having you all the way from the US. Safe travels...

Comment #44 - Posted by: Natalie C at September 3, 2012 2:04 AM

F/28/5.5/127

50lg barbell for sumo-deadlift high pull

Time: 14:47

Pull-ups were hard, don't usually do chest to bar, there is something to improve!!! Big fun wod!!!

Comment #45 - Posted by: FM at September 3, 2012 2:35 AM

bel corso, bella gente! è stato un weekend molto divertente, ora tocca aspettare il risultato! un saluto a tutti voi dall'Italia! :)

Comment #46 - Posted by: Manuel at September 3, 2012 2:48 AM

24:30

Comment #47 - Posted by: 0yaji at September 3, 2012 2:48 AM

MELBOURNE WOW! What a mad bunch of Ninja`s. That was truly one of the best courses i have ever done, you guys rocked the shit out of it! Well done to everyone %110 by all.

Comment #48 - Posted by: Leigh `Lethal` Taylor at September 3, 2012 3:08 AM

Great time at Parma L1 this weekend , thanks to the whole seminar staff and to the coolest host box in the world... Crossfit Parma!!!
A big hug to Peter for translation and to Federico and Marco for their patience.

Special thanks goes to Drake because he takes the human limit a bit beyond eating more than three hungry lions and to Denise that 'just' resisted one of the best Pizza in Italy.

Take care guys ..hope to meet you soon again!!!


Guido

Comment #49 - Posted by: guido at September 3, 2012 3:10 AM

Awesome Level 1 Cert at Schwartz Crossfit Melbourne.

Had a wicked weekend!!!

Comment #50 - Posted by: Vicky at September 3, 2012 3:17 AM

Level 1 @ Shwartz in Melbourne was amazing. The standards set by the instructors in their lectures, their abundance of knowledge and their ability to answer our questions was inspiring. A great group of people.

Comment #51 - Posted by: Jesse at September 3, 2012 3:38 AM

M/26/5'11''/180
9:30 Rx

Comment #52 - Posted by: Stephen at September 3, 2012 3:42 AM

15:01 and quivering still an hour later!

Comment #53 - Posted by: Rob Shaw at September 3, 2012 4:21 AM

M/27/6"4/196
RX'D
8.05,59

Pullups finally coming together

Comment #54 - Posted by: Tijnitijn at September 3, 2012 4:33 AM

F / 25 / 5'4" / 150LB

11:37

Comment #55 - Posted by: Michal at September 3, 2012 4:36 AM

Level 1 at CF Virtuosity was amazing. Feels like I have had my mind blown for the last 48 hours :) !!

Comment #56 - Posted by: Andrew Kerwin at September 3, 2012 4:44 AM

M/38/68/174

22 minutes.

Comment #57 - Posted by: Dark at September 3, 2012 4:52 AM

M32/163/5'9"

As rx'd

9:54
Mark

Comment #58 - Posted by: Mark at September 3, 2012 4:55 AM

Great weekend at CrossFit SS with Chuck, Jenni, Austin, Maggie, Chris and Leah! Solid instruction, very professional and great environment.

Comment #59 - Posted by: Rick S at September 3, 2012 4:57 AM

CFL1 in KOP was AMAZING! Thanks for all of the awesome knowledge and training! Thanks for the beer and the "show" at the end! You guys are all insane and I wil never listen to Roxanne the same again.

Comment #60 - Posted by: Elizabeth Breuder at September 3, 2012 5:18 AM

9:34
Pull-ups/burpees unbroken, sdhp broken.

Comment #61 - Posted by: ART/M/43/5'5"/148 at September 3, 2012 5:19 AM

M/31/5'9"/168#
as rxd 20:53
Used 15-20-15 rep scheme + 5burpees at the end (lost count of burpee amount in the second round)
twas fun

Comment #62 - Posted by: Eddie C. at September 3, 2012 5:23 AM

m/47/185

11:46

Comment #63 - Posted by: cosmo at September 3, 2012 5:27 AM

Level one at CrossFit SS was a blast! Learn a bunch from some of CrossFits finest! Thanks for all the knowledge and cues!

Comment #64 - Posted by: Gabriel W at September 3, 2012 5:37 AM

Cross Fit Kids is the way forward people!!! My thanks to Erik, Alison, "That Guy!" John and Keegan. Crossfit Stockport for your amazing facilities and all delegates I had the pleasure of being with. London 2012 wants to Inspire a Generation, with CFK that's exactly what we can do! 3.2.1 Go!

Comment #65 - Posted by: Paul Merrifield at September 3, 2012 5:42 AM

L1 course at virtuosity in Brooklyn was amazing. All the coaches were very professional but kept it fun and interesting. I recommend everyone take this course.

Comment #66 - Posted by: scott mcgraw at September 3, 2012 5:48 AM

Thanks to everyone at the Crossfit Melbourne Lvl 1 Cert. Awesome group of people, what a great weekend! Keep up the awesomeness!

Comment #67 - Posted by: Dean at September 3, 2012 6:01 AM

12:40 rx'ed

Comment #68 - Posted by: Shert at September 3, 2012 6:06 AM

The instruction at the CF-L1 cert in NorCal was phenomenal. Well done, guys. You crushed it!

Comment #69 - Posted by: Artie at September 3, 2012 6:10 AM

In reference too Jacksonville level one cert.

Jennie, will you marry me?

BONUS*

Comment #70 - Posted by: Josh Citron at September 3, 2012 6:11 AM

10.15. Wo-hoo. Tried subbing burbees for sprawls and it was a mistake!!

Comment #71 - Posted by: Piisami at September 3, 2012 6:15 AM

M/26/5'8/180

19:45 as RX'd

Comment #72 - Posted by: nelsmich at September 3, 2012 6:25 AM

m/33/5-10'/165

12:22

as rx'd

Comment #73 - Posted by: Ram at September 3, 2012 6:26 AM

11:54 as Rx'd

Comment #74 - Posted by: Tyler Scott at September 3, 2012 6:31 AM

46/171

I have been away for a while, subbed KB swings for SDHP.

22:49

Comment #75 - Posted by: Rick Cantu at September 3, 2012 6:45 AM

M/21/180m/70kg. 15:20 with Sumo-deadlift high-pull 65 pounds. It was amazing WOD !

Comment #76 - Posted by: Anton Kedik at September 3, 2012 6:48 AM

15 50# SDLHP
15 Pull ups kipping
15 Burpee

3 rounds

7:52

Comment #77 - Posted by: Ripfit at September 3, 2012 6:53 AM

Attended the Coaches Prep Course at CrossFit Park City with #spealler, #oconnor, and #nicole. I've been coaching several classes a day, 6/7 days a week for over 2 years and I STILL learned a ton.
I recommend it to anyone with a strong desire to actually coach and make people better. Don't just supervise exercise, coach them, teach them and help nerdy white investment bankers become athletes!

Comment #78 - Posted by: Gene at September 3, 2012 7:02 AM

What a great experience to be able to attend the Lvl 1 cert course at Crossfit SS. Thanks Chuck, Leah, Austin, Maggie, Chris and “No Rep” Jenni. You all did an awesome job!

Comment #79 - Posted by: James B at September 3, 2012 7:38 AM

39/160/5'6"
Rx @ 9:01
Wonderful WOD

Comment #80 - Posted by: Chip at September 3, 2012 7:51 AM

25/M/6'1/165

9:58 Rx'd

Kids course at RCF Stockport this weekend gone was fully legit!! If you haven't, get yourself signed up for the next available one near you!

Comment #81 - Posted by: Tristan at September 3, 2012 7:57 AM

Hello! I have a question. I am new in crossfit and I wonder if official crossfit warmup about which you can read in FAQ will be good before this WOD or there would be too many pull ups (45 in warmup and 45 in WOD)?

Can somebody help me? :)

Comment #82 - Posted by: Patryk at September 3, 2012 7:58 AM

M/24/5ft10in/145#

15 Strict Pullups
20 Burpees
15 SDHP 95#

23:16

Weak on pullups and burpees.

Comment #83 - Posted by: trudd at September 3, 2012 8:30 AM

As Rx 10:10

Rough after yesterday!!!

M/168#/6'/38yrs

Comment #84 - Posted by: britishfireman at September 3, 2012 8:34 AM

Talk about an incredible experience! I had my cert at crossfit southside in jax and it was the coolest weekend ever. The trainers could not have been more awesome and I learned SO much. Thank you to crossfit SS for being a great host and having such a cool box and thank you to the trainers for being so helpful!

Comment #85 - Posted by: Hamilton Brodnax at September 3, 2012 8:42 AM

Props for the green monkey shirt from legends of the hidden temple

Comment #86 - Posted by: J at September 3, 2012 8:51 AM

Did it with 32kg Kettlebell
Had to, since with my elements I could have only done it 50kg instead of 42kg. (bar plus two 15´s kg discs)

11:05

I am a male 28 years old. L1 trainer of Argentina
1,74 mts
75 kg

Comment #87 - Posted by: Blas at September 3, 2012 8:54 AM

What an amazing experience I I had at CrossFit SS in Jax, Fl. Each instructor was different, yet presented the material so clearly that it was very easy to pick up on what they were saying. Being in smaller groups on a more personal level made it very easy to engage in conversation and get more out of the course. Thank you to all of the amazing trainers and CF SS!

Comment #88 - Posted by: April Wheeler at September 3, 2012 8:59 AM

M 36/5'11"/180

First crossfit workout in 2 years.

17:45 Rx'd

Comment #89 - Posted by: Ardrock at September 3, 2012 9:07 AM

M/22/6'/190#

15 pullups/20 burpees/ 15 shp 90#
18:25

Comment #90 - Posted by: Chris at September 3, 2012 9:09 AM

Rx'ed
M/24/5'9"/150

10:25
I was hurting on the pull ups. Breaker every 5 after first round.

Comment #91 - Posted by: Kristopher at September 3, 2012 9:11 AM

I attended CF Lv.1 Course in Korea last weekend. That was so great time! Coaches were awesome. Thank you again!

Comment #92 - Posted by: DooSun at September 3, 2012 9:24 AM

M/32/5'10 190
9:56
15 Pullups
20 burpees
15 dead lift w/2 35 pound kettlebells

Comment #93 - Posted by: Brodjr at September 3, 2012 9:29 AM

A week of rum in the Dominican Republicad this WOD extra difficult. Did an easy pace 2 miler after finishing.

12:04 RX

Comment #94 - Posted by: Rocky at September 3, 2012 9:30 AM

Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
95 pound Sumo-deadlift high-pull, 15 reps

12:52

Comment #95 - Posted by: RHJ at September 3, 2012 9:30 AM

M/31/5'10"/187

8:44 as rx'd

Comment #96 - Posted by: Thad at September 3, 2012 9:39 AM

This one my fellow CrossFitters HURT!!! did it as rx'd but brutal... The burpees get me everytime!!
Time:16:30

M/37/186

Comment #97 - Posted by: Antoinne at September 3, 2012 9:39 AM

M/21/70/160

8:54

Comment #98 - Posted by: JSFace at September 3, 2012 9:40 AM

CrossFit SS, THANK YOU for hosting an amazing weekend!!! THANK YOU Chuck, Jenni, Austin, Maggie, Chris and Leah for being personable, honest, corrective and encouraging... you guys make us WANT to be better :)

Comment #99 - Posted by: melanie at September 3, 2012 9:41 AM


15 chest to bar pull ups
20 burpees
15 sdhp #95lb

16:27

Pullpus were rough, great WOD.

Comment #100 - Posted by: Jason at September 3, 2012 9:44 AM

Scaled to;
Three rounds for time of:
15 Pull-ups
20 Burpees
95 pound Sumo-deadlift high-pull, 15 reps

12:47 (pr)

Comment #101 - Posted by: coyo at September 3, 2012 9:45 AM

"Stay Hungry, stay humble." - Hakeem Olajuwon

Comment #102 - Posted by: Blas at September 3, 2012 9:48 AM

The Crossfit Virtuosity Cert. this weekend was outstanding!! All the coaches were great and really helped improve myself as an athlete and as a coach. Thank you to all of the Coaches Mike G., Bethanie, Jenn, Keith, Brendan and Jason. I'm completely inspired to grow!!

Comment #103 - Posted by: Eric at September 3, 2012 9:54 AM

M/30/6'4"/220
10:11 RX (115# SDHP)

Comment #104 - Posted by: Noonan at September 3, 2012 9:55 AM

9:53 rx sdlhp with 45kg dumbell

Comment #105 - Posted by: Guy Andrews at September 3, 2012 9:58 AM

M/34/6'3"/200

11:40

Comment #106 - Posted by: Ben S at September 3, 2012 9:59 AM

16:28. This heat is killing me!

Comment #107 - Posted by: ScottMacArthur at September 3, 2012 10:12 AM

for warm up did 15 rds 30/30 row, with coasting 2450m (coast about 12m each rd, -180m) work approx 2270m

As rx'd
11:26

Comment #108 - Posted by: sebastian m/43/180/6'2" at September 3, 2012 10:15 AM

7:14 RX'd

Comment #109 - Posted by: BH2 at September 3, 2012 10:16 AM

9:28 as Rx'd

Comment #110 - Posted by: Jetté 43/M/5'11"/175 at September 3, 2012 10:21 AM

F/42/5'6"/145

3 rounds
15 chin-over-bar pull-ups
20 burpees
15 SDHP, 65#

13:18

Comment #111 - Posted by: mom to five at September 3, 2012 10:26 AM

16:04
45 lb
1st workout doing unassisted pull ups!
More like chin to bar instead of chest to bar but I'm happy with that!

Comment #112 - Posted by: Stacey S at September 3, 2012 10:27 AM

As rxd 9:35. Got this done early today! Happy Labor Day to all of our Soldiers over seas and everyone here.

Comment #113 - Posted by: Kurt/38/185 at September 3, 2012 10:29 AM

m.32.69.170;
29:50;
sub'd pwr cleans for SDHP;
failure after 5 reps rd 3 c2b pull-ups;

rd1:
c2b pull-ups: 15 4:00;
burpees: 20 2:00;
95lb pwr cleans: 15 2:00;
2:00 recovery;
10:00;

rd2:
c2b pull-ups: 15 5:00;
burpees: 20 2:00;
95lb pwr cleans: 15 1:30;
2:00 recovery;
10:30;

rd3:
c2b pull-ups: 5 2:00;
burpees: 20 2:30;
3:00 recovery;
95lb pwr cleans: 15 1:50;
9:20

Comment #114 - Posted by: djf at September 3, 2012 10:32 AM

13:21.

Comment #115 - Posted by: Jeff A. at September 3, 2012 10:33 AM

Everything broken after 1st set, chipped it with sets of 5, everything hurt, loved it, nice WOD.

Rx 12:52

Comment #116 - Posted by: Steve at September 3, 2012 10:49 AM

17:46

Subbed chest to bar for 5 hand-stand push-ups, everything else rx

Comment #117 - Posted by: Brandon at September 3, 2012 10:52 AM

M / 44 / 192cm / 85kg

19:30. Did the SDLHP @ 40kg. Burpees were the bottleneck as usual....

Comment #118 - Posted by: Arnold at September 3, 2012 11:01 AM

42/m/185
as rx'd

10:25

Comment #119 - Posted by: JackM at September 3, 2012 11:03 AM

21 min, Rx'd - it sucked for me

Comment #120 - Posted by: Zonnetje at September 3, 2012 11:13 AM

13:58 rx

Comment #121 - Posted by: gb 45/m/71"/185# at September 3, 2012 11:30 AM

M/29/70/175
9:21 as Rx'd

Comment #122 - Posted by: Rhys Green at September 3, 2012 11:32 AM

Rx'd

6:16

Have a great day everyone

Comment #123 - Posted by: Jason Khalipa at September 3, 2012 11:36 AM

M/24/195#/5'11 RX 8:02

M/21/185#/5'7 RX 13:42

Comment #124 - Posted by: Rich Worcester at September 3, 2012 11:38 AM

M/44/223

As rx'd 12:59

Comment #125 - Posted by: Eric at September 3, 2012 11:45 AM

7:39 rxd

goddam khalipa!

Comment #126 - Posted by: aermio m/33/5'7"/160 at September 3, 2012 11:47 AM

F/46/6'1"/165
15 chin-over-bar pull-ups
20 burpees
15 SDHP 65#
13:18

Comment #127 - Posted by: FitDocMom at September 3, 2012 11:53 AM

First time doing this WOM

M/35/170

3 rounds 30:53:3

Comment #128 - Posted by: Lee at September 3, 2012 11:56 AM

15:44

Comment #129 - Posted by: NinjaTarzan at September 3, 2012 12:06 PM

9:24

Comment #130 - Posted by: mlt at September 3, 2012 12:30 PM

9:46

Comment #131 - Posted by: Fred m/38/176/75 at September 3, 2012 1:00 PM

regular pullups
65lb sumo dlhp
11:43

Comment #132 - Posted by: abh f/27/5'5/130 at September 3, 2012 1:03 PM

8:58 ex
M/5-4"/37/150

Comment #133 - Posted by: Marklovelace at September 3, 2012 1:21 PM

13.23
2 x 25lb dumbells as no bar today.

Comment #134 - Posted by: BigMoon at September 3, 2012 1:33 PM

14:10
Only 60 lbs on the high pulls, doing it at home and short on weights

Comment #135 - Posted by: Dez at September 3, 2012 1:36 PM

M/38/192

10:40 rx'd

Burpees got me

Comment #136 - Posted by: RWD at September 3, 2012 1:52 PM

Did a 20' AMRAP of the WOD (1st 3 rounds completed in 11:51) and got 4 rounds & 30 reps (15 Pullups, 15 Burpees)... good WOD overall.

Comment #137 - Posted by: Dan at September 3, 2012 1:55 PM

11:01 as Rx'd, that was a breather.

NIce time Khalipa !

Comment #138 - Posted by: jason s at September 3, 2012 2:00 PM

Scaled SDHP's back a tiny bit to 90lbs.
16:25

Comment #139 - Posted by: jinsin at September 3, 2012 2:04 PM

11:30 rx

Comment #140 - Posted by: Weng at September 3, 2012 2:10 PM

Beauty
F/21/150/5'8"

15 pull-ups
20 burpees
15 65# SDHP

10:09


Beast
M/24/180/5'8"

AsRX

13:09

Comment #141 - Posted by: Beauty_Beast at September 3, 2012 2:10 PM

Awesome time on the level 1 in Crossfit Parma. Thanks for the skills

Comment #142 - Posted by: Duncan at September 3, 2012 2:14 PM

Had a great time getting Leveled Up 1 at Crossfit Virtuosity. All the trainers were topnotch, and this is coming from a former Special Ops Army Operative. I love the hardcore environment that Crossfit is based off of. I am having a hard time finding a Crossfit facility that are looking for new trainers. If any of you know of any open slots in the NYC/NJ Metro Area, please feel free to fill me in VIA mariop@fastest.cc. Thanks. Rangers Lead The Way!

Comment #143 - Posted by: Mario P at September 3, 2012 2:14 PM

M/30/175/5'6"
CrossFit total beforehand.
Then today's 7:28 RX.
Would've gone faster if Khalipa was next to me:)

Comment #144 - Posted by: Joey Sanchez at September 3, 2012 2:20 PM

m/42/5'8"/175

3 rounds
15 CTB pullups
20 burpee's
15 95# SDHP

18:07--my 3 yr. old did the second round of burpee's with me--slowed me down, and I don't care--but we had a blast!!

Comment #145 - Posted by: Mike A. at September 3, 2012 2:40 PM

Great cert at CrossFit SS this weekend. Chuck, Austin, Chris, Maggie, Jenni, and Leah all gave professional presentations and great tips.

Comment #146 - Posted by: Jay B at September 3, 2012 2:47 PM

M/21/5'11''/178

11:44 RX

Comment #147 - Posted by: Derrick at September 3, 2012 2:49 PM

In the OR tomorrow so had planned to catch up on some kind of run. Got a better offer from Lil'bingo: 30K bike ride, exploring new lanes.

Priceless!

Comment #148 - Posted by: bingo at September 3, 2012 2:50 PM

Too cool to see the man, myth, legend post his time on main site. Khalipa you are amazing. You have no idea how inspiring it is be able to compare your own times against the BEST guys in crossfit. Wish more would.

8:16

Comment #149 - Posted by: Troy at September 3, 2012 2:55 PM

M/27/5'10"/180
11:10

Comment #150 - Posted by: Nicholas at September 3, 2012 3:06 PM

28:01
Rx'd first time doing SDHPs.

Comment #151 - Posted by: Jack Dougherty at September 3, 2012 3:14 PM

12:18

Comment #152 - Posted by: B. Rhaly at September 3, 2012 3:15 PM

14:36

Comment #153 - Posted by: TimC at September 3, 2012 3:24 PM

Good WOD. Short, but deadly.

M/24/5'9"/170
8.27 as Rx'd

Comment #154 - Posted by: Dan at September 3, 2012 3:46 PM

3rds
15 CTB pull ups
20 burpees
15 SDHP(30kg=66#)

15:38

Comment #155 - Posted by: Saganamooo at September 3, 2012 3:52 PM

11:19 as rx'd

Comment #156 - Posted by: SB at September 3, 2012 3:55 PM

8:32

Comment #157 - Posted by: Jdisch at September 3, 2012 4:07 PM

11:26 as Rx'd

27/M/161/5'5"

Comment #158 - Posted by: Philip at September 3, 2012 4:14 PM

28/M/6'3/206lbs

My legs are still killing me from the Hero WOD yesterday lol. I thought the burpees we're going to be the end of me today, I was wrong lol it was the chest to bars.

Time rx'd: 9:57

Comment #159 - Posted by: DanielMadridGFS at September 3, 2012 4:15 PM

11:26 as Rx'd

27/M/161/5'5"

Comment #160 - Posted by: Philip at September 3, 2012 4:15 PM

Time 15:40

15 pullups
20 burpees
15 sdhp 60#

51/m/194/5'9"

Comment #161 - Posted by: ed at September 3, 2012 4:37 PM

M/27/5'7/152

As Rx'd: 11:05

Comment #162 - Posted by: Fidencio Hinojosa at September 3, 2012 4:43 PM

26/M/165/518"

22:25

Comment #163 - Posted by: Dave at September 3, 2012 4:49 PM

I had a fantastic weekend at the L1 at CrossFit SouthSide. The facility was great, The GM, Chris made sure everything was set up the way it needed to be and of course the HQ Seminar Staff, what an incredible group of people. Super down to earth, super knowledgeable and approachable, and super encouraging. They all worked together seamlessly and a special thanks to Chris and Maggie for their encouraging words and wisdom. Everyone should go to one of these to further their knowledge and level of performance.

Comment #164 - Posted by: Carlos Alfonso at September 3, 2012 5:17 PM

13:30ish, as rx'd. Then "cooldown" jog around base. Luke, 102F.

Comment #165 - Posted by: Ajax at September 3, 2012 5:18 PM

18:32

Burpees took the longest by far. SDHPs were not as bad as I thought they would be. Overall, a serious lungsucker of a workout for me.

Comment #166 - Posted by: Alton 33yo/M/5'11"/175lbs at September 3, 2012 5:28 PM

33/M/165/6'

As Rx'd 16:38
Not that great of time I'm sure, but I was proud to push through it. Over 100 in my garage in Texas and burpees kill me.

Comment #167 - Posted by: Travis at September 3, 2012 5:30 PM

Crossfit Virtuosity was awesome! Thanks to host trainer Keith (who ripped me apart, but it was very worth it). All of the trainers were extremely knowledgeable,motivating, and fun as hell. It was an amazing group and I wish the best for everyone that was there.

Comment #168 - Posted by: Jason at September 3, 2012 5:41 PM

As Rxd 9:08

Pretty upset, way harder than it looked

Comment #169 - Posted by: Eric/M/5-10/185 at September 3, 2012 5:45 PM

Awesome weekend at the Brooklyn L1 Cert. Fantastic coaches, great experience and a cool group of people to boot. Thanks for everything!

Comment #170 - Posted by: Jen and Dirk at September 3, 2012 5:49 PM

M/37/6'/175lbs

As rx'd

12.01

Khalipa you are awesome for sharing.

Comment #171 - Posted by: Mariano at September 3, 2012 5:53 PM

3 rds. 10 C2B, 10 burpees, 10 80 sdhp

8:34

Comment #172 - Posted by: mas 55/M/155 at September 3, 2012 5:59 PM

(regular pull-ups instead of chest to bar)

Ryan 15:13 as rx'd - main site
Mama V 9:56 (12k/g/m burpees)
Mr. Wonsil 12:57 (20k/b)
Amanda 12:43 (16k/ring jumping)
Crystal (12k/lg)
Tara 10:51 (45/g + sb)
Mr. Carey 15:13 (55/g)
Mrs. Carey 11:26 (45/g)

In-season: 2 rounds 10 reps of each
Emma 3:59 (65/ring)
Abby 4:54 (12k)
Jason 4:29 (16k swing)
Lil Kim 3:48 (12k swing)
Frankie 4:17 (35/sb)
Hannah K 3:30 (8k/sg)
Alison 4:05 (16k/b)
Ricky 3:58 (16k/s)
Katie B 3:59 (12k/sb)
Aaron 4:28 (8k/g)
Mr. K 4:27 (12k dl/g)

Comment #173 - Posted by: BFCC at September 3, 2012 6:00 PM

Did my level 1 @ crossfit Ss this weekend what a great chance to train with world class athletes! The passion and determination for crossfit they show is contagious! I will cherish all my memories @ crossfit SS

Comment #174 - Posted by: Alex caban at September 3, 2012 6:03 PM

11:34 as Rx'd

Burpees were the gut check

Comment #175 - Posted by: Cullen at September 3, 2012 6:07 PM

Thank you Crossfit Melbourne level 1 cert. Even after crossfitting and and competing for 4 years now I have gain an immense amount of knowledge and understanding of what we do and why we do it. The coaches knowledge and eye for detail was impressive. Thanks you Brett, Danny, Drummond and Nadia. I have now found a new spark for what I do everyday :)

Comment #176 - Posted by: Fiona P at September 3, 2012 6:10 PM

15:34 as Rx'd

Comment #177 - Posted by: Aaron at September 3, 2012 6:15 PM

3 rounds: 15pullups/20 burpees/ 15 sumo highpull

14:20

2nd day training with crossfit from home

Comment #178 - Posted by: Ian at September 3, 2012 6:17 PM

Three rounds for time of:
15 Chest to bar pull-ups (assisted)
20 Burpees
95 pound Sumo-deadlift high-pull, 15 reps

18min 50sec

Comment #179 - Posted by: lucio1928,M/40/184cm/96kg at September 3, 2012 6:18 PM

Thank you Mike at CrossFit SS for hosting our Jacksonville class 1 cert. This weekend was the best of my CrossFit journey thus far. Thank you Chuck, Jenni, Austin, Maggie, Chris, and Leah for an amazing two days. This weekend was a big HELL YEAH (Chuck Style) and a huge BONUS (Austin style)!!! Much love to the CrossFit community.

Comment #180 - Posted by: Johnny Brennan at September 3, 2012 6:20 PM

14:02, Rx

Comment #181 - Posted by: Shannon at September 3, 2012 6:42 PM

M/24/6'2"/217 pnds

Performed wod as rxd in 10min and 16 Sec.

Comment #182 - Posted by: Tristan at September 3, 2012 6:45 PM

Cert in Lexington,ky last weekend at Maximus...Russell, austin, Chris, josh, joe, Nicole, and others...sry late on this post, but everyone of you were awesome. I was impressed with each and everyones ability to deliver the info in a concise and easy to understand way! The whole weekend, lecture, breakouts, were outstanding!
Thanks to all!
Chip J

Comment #183 - Posted by: Chip at September 3, 2012 7:10 PM

Cert in Lexington,ky last weekend at Maximus...Russell, austin, Chris, josh, joe, Nicole, and others...sry late on this post, but everyone of you were awesome. I was impressed with each and everyones ability to deliver the info in a concise and easy to understand way! The whole weekend, lecture, breakouts, were outstanding!
Thanks to all!
Chip J

Comment #184 - Posted by: Chip at September 3, 2012 7:10 PM

19:40

Pull-ups were chin to bar
Everything else as perscribed

Comment #185 - Posted by: Steven673 at September 3, 2012 7:22 PM

19:40

Pull-ups were chin to bar
Everything else as perscribed

Comment #186 - Posted by: Steven673 at September 3, 2012 7:25 PM

Level 1 at CrossFit Forever Strong. Thanks Stephane, Zach, Kimmy, Matt, Dave, and Dave! Great tips for doing progressions with new athletes.

Favorite one-liner from the weekend came from Stephane-"315 is the new 225"

Comment #187 - Posted by: Dave Owen at September 3, 2012 7:31 PM

as rx'd

10:33

Comment #188 - Posted by: ferb44 174# at September 3, 2012 7:38 PM

16.47, but my legs were still fried from yesterday so the burpees were extra tortuous.

Comment #189 - Posted by: KC at September 3, 2012 7:55 PM

19:40
90#

Comment #190 - Posted by: JT m/39/5'10"/175 at September 3, 2012 7:58 PM

If that is a Legends Of The Hidden Temple shirt that girl is wearing, then she rocks.

Comment #191 - Posted by: Daniel at September 3, 2012 8:26 PM

M/33/6'1/195
As rx'd
15:33
Love this one!

Comment #192 - Posted by: Joel at September 3, 2012 8:37 PM

17min - Rx'd

Comment #193 - Posted by: Adhish Chhabra at September 3, 2012 9:02 PM

26/m/165
10:07 RX

Comment #194 - Posted by: Dmorales at September 3, 2012 9:04 PM

7:47 rx'd

10m walk to pull up bar

Comment #195 - Posted by: Josh Trahan at September 3, 2012 9:08 PM

7:47 rx'd

10m walk to pull up bar

Comment #196 - Posted by: Gritty at September 3, 2012 9:09 PM

Awesome Level 1 cert at NorCal CrossFit! We're truly blessed to be trained by not 1 or 2 but a whole GROUP of CF legends. Big thanks to Miranda, Khalipa, Barber, Maddox, Boz, Austin, et all. The 4 of us from United Barbell and all the rest appreciated all the knowledge and hospitality! Couldn't have asked for a better team.

Comment #197 - Posted by: Jon Schoenherr at September 3, 2012 9:11 PM

18:31

As rx'd

Comment #198 - Posted by: Brett (24/M/188cm/77kg) at September 4, 2012 2:33 AM

Awesome Level 1 cert at CF parma, great people great staff just great!!!!!

Comment #199 - Posted by: Zvi at September 4, 2012 3:18 AM

14.28

Comment #200 - Posted by: Albino at September 4, 2012 5:24 AM

as rx'd
14:31

Comment #201 - Posted by: Bells at September 4, 2012 5:38 AM

M/44/5'11"/195

3 rounds

15 pull-ups
20 burpees
15 95# SDHPs

15:43

Comment #202 - Posted by: nutfam at September 4, 2012 6:10 AM

25 ring rows
20 burpees
15 85# SDHP
12:59

Comment #203 - Posted by: Jim R. M/49/5'8"/155 at September 4, 2012 6:14 AM

31m/215/6'
19:42 as rxd

I can usually only do 2-3 chest 2 bar pullups, today on the first rd I did 6 wow!!!!

Comment #204 - Posted by: Daniel cram at September 4, 2012 6:29 AM

11:40 as RX'd

Comment #205 - Posted by: Carl H at September 4, 2012 6:29 AM

M/40/190/5-10
Rough, didn't pace all that well, but glad to get back into it after 20 hr flight/travel the night before.

3 rounds RXd

15 pull-ups: 0.21 (15s)-1.20 (6,5,4)- 1.54 (6,5,4)
20 burpees: 1.38-1.59- 3:26 for burp and sdhp
15 95# SDHPs: 1.19- 1.10
rnd 1: 3.19- 4.31- 5.21 = 13.11

good WOD, paced to not get hurt or or tax, but could have gone a little harder I think.
OH well, no injuries.

Comment #206 - Posted by: Matt A at September 4, 2012 6:30 AM

m/31/192/5-10

8:59 Rxd

Starting my second month of Crossfit - first time doing SDHP - way harder than I thought they would be - burpees killed me :)

Comment #207 - Posted by: Luke Davidson at September 4, 2012 8:15 AM

Holy gorgeous Danielle Hale. I even did a search on Crossfit Overload to see where that is.

WOW....keep doing whatever it is you are doing. You are absolutely beautiful.

Comment #208 - Posted by: Lou at September 4, 2012 8:54 AM

rx'd 15:36

pull-ups were slow, forearms were TOAST

thank

Comment #209 - Posted by: mikeyb m/51/179 at September 4, 2012 9:02 AM

13:03

Comment #210 - Posted by: myles456 at September 4, 2012 9:22 AM

37/m175
Rx 13:14

Comment #211 - Posted by: ffkwill at September 4, 2012 9:43 AM

14:41. Each round got harder. I hate burpees.

Comment #212 - Posted by: Michael m/49/5'9"/175/MI Survivor at September 4, 2012 10:11 AM

Flew 3000 miles to attend the Level 1 course at NorCal CrossFit. It was worth every penny! Miranda, Jason, Neal, Pat, Austin, and "No rep" Bozman were as good of a group as I could possibly hope to learn from. Learned a shit load and met some cool people at the same time. Cant beat that! Looking forward to applying that knowledge to help other CrossFitters. Thanks again guys.

Comment #213 - Posted by: Bryan Trigila at September 4, 2012 10:20 AM

Rx 10:25

Comment #214 - Posted by: phill M/37/5"11"/175 at September 4, 2012 10:44 AM

9:47 Rx
Actually had to take breaks. Deceiving wod

Comment #215 - Posted by: Jfurtado M/185/5'11/34 at September 4, 2012 10:55 AM

33:50

Comment #216 - Posted by: Roger at September 4, 2012 11:04 AM

M/24/257lbs/6'2''

17:14
Pullups all close grip
And weight for the squats was a
kettlebell around a pipe I found lol

Did the workout at a local playground lol

Got kicked out of the local gym for crossfitting basicly

Comment #217 - Posted by: Greg prior at September 4, 2012 11:15 AM

M/33yrs/6'0"/185#

12:21 - No bar available, so subbed 70lb KB for SDHP.

Comment #218 - Posted by: Mike at September 4, 2012 11:17 AM

16:18

Comment #219 - Posted by: Baron/M/6'2"/180 at September 4, 2012 11:18 AM

65# sdlhp
10:45

Laura f/50/5'7/145

Comment #220 - Posted by: power-girl at September 4, 2012 12:18 PM

13:05

Comment #221 - Posted by: Jordan N. at September 4, 2012 1:25 PM

M/35/183cm/91kg

rx 11;56

great workout, starting to get results.

Comment #222 - Posted by: Sisupower at September 4, 2012 1:35 PM

Had a blast at level 1 cert in San jo Norcal crossfit. Thanks to great instructors and the info I learned was everything I was hoping for and more. Cant wait to start improving my techniques and everything else.

Comment #223 - Posted by: alex avila aka Ray at September 4, 2012 2:01 PM

L1 CrossFit Trainer Melbourne...one word...AWESOME! Seminar team were amazing! Was in awe of them the whole weekend! Best course ever!

Comment #224 - Posted by: Danyel at September 4, 2012 2:30 PM

M/29/6'1"/210
Rx 12:41

Comment #225 - Posted by: Chuck at September 4, 2012 3:08 PM

As rx'd:
PU: C2B x15
BRP: x20
SDHP: 95lb x15
3 rounds, 19:40.
That was awful, still a wreck from Manion yesterday.

Comment #226 - Posted by: Harpo m/45/5'7"/145 at September 4, 2012 3:41 PM

M/52/190

MOD (85lb vs. 95)

9:11

* - should have tried 95lb

Great WOD!

Comment #227 - Posted by: Mazzone, Chantilly at September 4, 2012 4:02 PM

M/35/5'4"/145lbs
As RX'd
7:57

Comment #228 - Posted by: Matt Burritt at September 4, 2012 4:15 PM

M/29/6'/175

13:20 RX'd

Comment #229 - Posted by: Eric P. at September 4, 2012 4:31 PM

10:50 rx that was brutal!!!!!

Comment #230 - Posted by: Jake at September 4, 2012 4:57 PM

M/40/5'9"/180

9:46 rx'd. Humidity slowed us down

Comment #231 - Posted by: SC at September 4, 2012 6:26 PM

11:05

Comment #232 - Posted by: scfd1_9607 at September 4, 2012 6:35 PM

12:29

Comment #233 - Posted by: jon at September 4, 2012 7:28 PM

M/32/185#/6'2"

12:29

Comment #234 - Posted by: jon at September 4, 2012 7:37 PM

12:03 as RX'd

Comment #235 - Posted by: Edwards M/16/5'11/175 at September 4, 2012 8:18 PM

9:47 Rx
Actually had to take breaks. Deceiving wod

Comment #236 - Posted by: Jfurtado M/185/5'11/34 at September 4, 2012 8:50 PM

15:18 rx'd

Comment #237 - Posted by: Sinal M/33/5'9"/210 at September 4, 2012 8:54 PM

M/43/5'10"/200#

As Rx'd - 9:19
Frickin Burpees!

Comment #238 - Posted by: Nate at September 4, 2012 9:09 PM

Such an awesome weekend at the Level 1 cert in Brooklyn at CrossFit Virtuosity!!!!

Comment #239 - Posted by: Nathan Barnett Herrera at September 4, 2012 9:47 PM

10:46 Rx'd

Went from WOD to 6 Hrs sleep to WOD! Gave 100% on both. Thanks for the constant challenges.

Comment #240 - Posted by: Peter Nemr M/31/5'5.5"/167 at September 5, 2012 12:27 AM

13:09 rx'd
Pretty happy with that after yesterdays nightmare

Comment #241 - Posted by: DPL at September 5, 2012 2:11 AM

41 178 5'9"

sub reg pullups

11:58

Comment #242 - Posted by: joeyx at September 5, 2012 2:45 AM

Very slow, dragging after Manion 12 hours earlier.

As rx'd:

16:27

Comment #243 - Posted by: dsm19 M / 33 / 6'0 / 210 at September 5, 2012 3:43 AM

11:34 Rx

Comment #244 - Posted by: fathertyme 34/m/6'/175# at September 5, 2012 5:16 AM

12mins. smth. on Rx

the Burpees killed me

Comment #245 - Posted by: Achim at September 5, 2012 5:33 AM

m/40/5'11"/165

13:24 Rx

retired army 1SG
clarksville, TN

Comment #246 - Posted by: mark nash at September 5, 2012 6:19 AM

M/31/6"/92

7:56 Rx

Comment #247 - Posted by: RAF Airman at September 5, 2012 6:23 AM

m39/5'8/162

as rx'd 17:43

Comment #248 - Posted by: chuckm at September 5, 2012 8:35 AM

8:08
as rx'd

Comment #249 - Posted by: MAGNUS M/26/5'8/160 at September 5, 2012 9:05 AM

WOD as RX'd...
17:12
Then
50 Weighted Sits

Comment #250 - Posted by: dyagg at September 5, 2012 9:29 AM

Did power cleans instead of sdhp, using the same weight. Rest as Rx'ed.

15:15

Nice job mas.

Comment #251 - Posted by: Kevin C. (M/53/5'11"/175) at September 5, 2012 10:18 AM

Day 128
M/45/6'0"/189 (yeah, dropped another pound)

CFWU x 3 (minus pull-ups)

Made up WOD on 120905 - Wednesday
3 rds for time of:
15 Chest-to-Bar Pull-ups
20 Burpees
15 Sumo-Deadlift High Pulls, 95#
As RX'd: 15:35

Comment #252 - Posted by: fargingbastige at September 5, 2012 11:01 AM

F/42/180/5'10"

Regular kipping pull ups
65# SDLHP

13:56

Yuck!

Done 2 WODS in the last 2 weeks and I've eaten everything I shouldn't.

Time to get back in the groove.

Comment #253 - Posted by: JuliePlatt at September 5, 2012 11:20 AM

12:02 as rx'd
(pullup bar was a curtain rod placed between two rings, so not stable)

Comment #254 - Posted by: James M/30/5'7"/155 at September 5, 2012 12:04 PM

20:15 as rxd

Comment #255 - Posted by: cscarr52 at September 5, 2012 1:23 PM

M/23/5'7"/155
7:21RX
SDHP Suck...

Comment #256 - Posted by: Patterson at September 5, 2012 1:44 PM

As rx'd 13:23

Comment #257 - Posted by: Tod 42/70"/180 at September 5, 2012 5:23 PM

Go Green Monkeys! Legends of the Hidden Temple is correct.

Comment #258 - Posted by: Joy at September 5, 2012 5:45 PM

jumping pull ups (rehab injured right shoulder)
burpees rx'd
SDLHP 65#

17:30

Comment #259 - Posted by: GU997/M/43/200#/5'10" at September 5, 2012 5:49 PM

As rx'd 24:46

Coming off lay off for about 3 weeks due to too much work followed by sore back

Comment #260 - Posted by: cleveland at September 5, 2012 6:21 PM

rx'd

10:21

woof, that was painful

Comment #261 - Posted by: PeterG at September 5, 2012 8:37 PM

m/162/5'6"/40

16:51 rxd

Comment #262 - Posted by: krautt at September 6, 2012 6:24 AM

Warmup: Handstand holds, DL 5x1 @ 345#, SQ cleans 10 x 135#

WOD as Rx'ed: 15:20

Tried to hold myself to a high standard on the CTB PUs but I think despite all the rests I probably wasn't meeting the standard on the later reps and spent a lot of time resting. SDHPs were brutal, guess I was tired from the deadlifts, plus ate a bunch of crap yesterday. Grip problems on the PUs too. In sum, definitely should beat this next time.

Comment #263 - Posted by: Gremnatious 32/6'1"/180 at September 6, 2012 6:34 AM

9/5...30:26 as rx'd (158/168/314)
Deliberately slower pace as I'm still feeling like I've plateaued a bit. Working on better nutrition and rest.

Comment #264 - Posted by: Mike Scott M/46/5'10"/190 at September 6, 2012 9:37 AM

m/44/174/5'11

16:13
green strap on the pullups - recovering shoulder

got the blood flowing!

Comment #265 - Posted by: tom at September 6, 2012 10:18 AM

m/29/155/5'8
Rx'd 11:45

Comment #266 - Posted by: Jeff Winterton at September 6, 2012 11:14 AM

17.55

Comment #267 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at September 6, 2012 1:22 PM

M 49/72"/225#

14:37 Rx

Comment #268 - Posted by: kikn pa at September 6, 2012 2:00 PM

50/M180
Sub'd
Jumping chest to bar
45 lbs bar sumos
17:45

Comment #269 - Posted by: Zim at September 6, 2012 3:09 PM

Thought I'd be MOD the WOD a bit since I did Wendler's Deadlifts the day before. Hurt something fierce.

3 rds
15 Chest to Bar Pullups
25 Burpees (Love to hate em)
15 135 lb Powercleans

21:55

M/27/185/70"

Comment #270 - Posted by: Cherokee Steve at September 6, 2012 3:52 PM

M/25/5'9"/160

Rx'd

17:38

Thanks for sharing Khalipa. Always inspiring.

Comment #271 - Posted by: lwoody at September 6, 2012 5:12 PM

M/23/5'10"/171

16:40 as rx'd

Comment #272 - Posted by: T. Swihart at September 6, 2012 7:49 PM

As rx'd.
14:42

Comment #273 - Posted by: Drew m/44/5'10"/166 at September 6, 2012 8:48 PM

M/25/6'1"/194

7:19 Rx'd

Comment #274 - Posted by: Taylor Rank at September 7, 2012 1:58 AM

17:25 rx'd
1st round unbroken CTB and SDHP, burpees broken 10-10
2nd, 3rd CTB broken 12-6, 9-6
Smoked aftert this one

Comment #275 - Posted by: clark at September 7, 2012 2:49 AM

10:37 as RX
M/37/180

Comment #276 - Posted by: Craig hicks at September 7, 2012 7:34 AM

60 lb
18:59

Comment #277 - Posted by: Crossfit Chris at September 7, 2012 2:03 PM

6:56 Rx'd

* burpees & SDHP'S unbroken but came off the bar too many times on second and third round of C2B's...

Comment #278 - Posted by: MarcusG 31 5'9" 160# at September 7, 2012 2:16 PM

Amazon weekend at Crossfit Virtuosity!! Learned so much from highly skilled and knowledgable trainers who truly wanted to share all they know with us!! Thank you!!

Comment #279 - Posted by: DRiz at September 7, 2012 5:36 PM

Amazon weekend at Crossfit Virtuosity!! Learned so much from highly skilled and knowledgable trainers who truly wanted to share all they know with us!! Thank you!!

Comment #280 - Posted by: DRiz at September 7, 2012 5:38 PM

12:30 Rx'd Bad left shoulder and all....got some strange looks from some people at my local YMCA, but I banged it out. Good times...good times. 36 yrs young and loving it!!! used 50lb KB.

Comment #281 - Posted by: Dan at September 7, 2012 7:31 PM

14:13

Comment #282 - Posted by: Pacers at September 7, 2012 7:59 PM

12:47 using 12 kg dumbbells for sdhp

Comment #283 - Posted by: Mik at September 7, 2012 9:15 PM

12:47
Subbed 12kg dumbbell sdhp 30 reps

Comment #284 - Posted by: Mik at September 7, 2012 9:19 PM

18:00 w/Schmidt

Jumping pull-ups

Comment #285 - Posted by: Gravy at September 8, 2012 2:51 AM

Sub Hang PC for SDHP. 9:45.

Comment #286 - Posted by: T at September 8, 2012 10:24 AM

85# sumo dl

15:36

Comment #287 - Posted by: Josh at September 8, 2012 4:23 PM

23:46 as rx'd. 1k row wu 3:56.

Comment #288 - Posted by: kevin o at September 8, 2012 4:57 PM

F / 22 / 125lb / 5'2''

7:51 RX :]

Comment #289 - Posted by: Brigitte at September 8, 2012 10:07 PM

M/22/5'11"/186
12:53

SDHP sucked as usual

Comment #290 - Posted by: Miles Forks at September 9, 2012 9:23 PM

16:28
Last set of pull ups not perfect chest to bar

Comment #291 - Posted by: Steve at September 10, 2012 8:19 AM

10:47

M/42/180

Comment #292 - Posted by: jayhawkcf at September 10, 2012 9:34 AM

11'20"
3 rounds
Three rounds for time of:
15 pull-ups
20 Burpees
65 pound Sumo-deadlift high-pull, 15 reps

Comment #293 - Posted by: Lyvia Passos at September 10, 2012 5:23 PM

10:09

need to pace better next time...

Comment #294 - Posted by: MikeyPaul/m/30/170/5'8" at September 10, 2012 6:20 PM

60lb sdlhp
12:23

Comment #295 - Posted by: ecp2 at September 10, 2012 8:29 PM

9:49
40lb dbs for SDHP

Comment #296 - Posted by: cm2790 at September 10, 2012 8:37 PM

Warmup:

Crossfit warmup

WOD:

11:17

Post-WOD:

30 chair muscle ups

Comment #297 - Posted by: savetheh at September 10, 2012 9:13 PM

Five rounds for time of:
9 Chest to bar pull-ups
12 Burpees
95 pound Sumo-deadlift high-pull, 9 reps

11:21

Broke it up a bit more to make sure I wouldn't pause too much. Those last few rounds were pure mayhem! Could probably make it through without ever breaking up the SDHP, so will have to try that next time.

M/27/5'11''/200

Comment #298 - Posted by: Kent at September 11, 2012 3:17 PM

20'15"

Comment #299 - Posted by: RAD at September 11, 2012 4:48 PM

Pretty tough WOD. 12:27 as RX'd.

Male / 27 / 6' / 200#

Comment #300 - Posted by: Dillon at September 12, 2012 10:03 AM

11.08

Comment #301 - Posted by: nsb at September 13, 2012 8:41 PM

M/36/5'11"/195

3 rounds:
15 Pull Ups (8,7), (8,6,1), (6,6,3)
20 Burpees (10,10)
15 95 lb. Sumo-deadlift high-pulls (8,7)

IBP 135 x 50

Comment #302 - Posted by: Rob S at September 14, 2012 4:52 PM

m/38/5'9/182
CFWU-3. No upper body 3rd. Shortcut since I slept in. Monkey touches instead of PU 2nd. Superman. DU.
11:28
C to B PU too broken on last 2 rounds. Wasn't getting momentum from butterfly. Good job pushing on Burpees & SDHP last round. Having timer on IPAD helped w/pace on last Burpees - trying to finish them before certain time.

Comment #303 - Posted by: jrm at September 14, 2012 7:03 PM

15 min

Comment #304 - Posted by: Stuart at September 16, 2012 5:49 PM

most pu were chest to bar(green band assist)
first time using bands

time: 19:22

m/41/5'8/240

Comment #305 - Posted by: phat boi at September 18, 2012 1:32 PM

Finally made up this WOD last night (was on vacation when it was posted, but still wanted to do it as it sounded fun). And fun it was, but very hard as well, harder than I imagined (but aren't they all).

Pullups with 18kg assist.
Burpees and SDHP as Rx'ed

Time: 25:06

Should have had more assist on the pullups I think, had to take far to many breaks there. Burpees I split 7-7-6 and SDHP 5-5-5, both with small breaks in between.

Comment #306 - Posted by: twi at September 24, 2012 4:12 AM

as rxd 9:36

Comment #307 - Posted by: Chewuchjeff m39/5'9"/185 at September 29, 2012 9:53 AM

44/m/176cm/73kg

As rx'd

10:23

Comment #308 - Posted by: Memuc at October 12, 2012 10:28 AM

18:07 as rx 14.01.13

Comment #309 - Posted by: zenoperegrinus at January 15, 2013 12:42 PM

CFWUx2
15:09

Comment #310 - Posted by: Doug at May 28, 2013 6:44 PM
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