October 1, 2012

Monday 121001

Run 5K

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CrossFit Level 1 Certificate Courses: Colorado State Patrol, CrossFit Atlanta, CrossFit Morristown, CrossFit New England, CrossFit Charlotte, Rogue Fitness, Norcal CrossFit, CrossFit Strong, CrossFit Bellevue, CrossFit USD.
CrossFit Coach's Prep Course: Norcal CrossFit Santa Clara.
CrossFit Trainers Summit, San Diego.

Beach Workout at the CrossFit Trainer's Summit - video [wmv] [mov] [HD mov]

From The Vault:
WOD Demo with Potomac CrossFit - video [wmv] [mov] [HD mov]

Posted by Pukie at October 1, 2012 5:00 PM


Comment #1 - Posted by: cannon sullenberger at September 30, 2012 5:19 PM

6 ft 233lb male

Had a good run

Comment #2 - Posted by: jotdan at September 30, 2012 5:24 PM

6 ft 233lb male

Had a good run

Comment #3 - Posted by: jotdan at September 30, 2012 5:24 PM

CF-L1 in Morristown was well done. Mike G you're a class act. Thanks to all involved, your instruction, corrections and support made this weekend a success!

Comment #4 - Posted by: Chris King at September 30, 2012 5:30 PM

Level 1 in Atlanta was great!!! Great instruction from all of the instructors. Couldn't have asked for a better course. It really helped when Leah Polaski & Nichole Gordon would stand on top of the Plyobox in front of the class & show the movements. Oh-la-la!!! They are sooooooo hott!!!

Comment #5 - Posted by: Samuel O at September 30, 2012 5:51 PM

L1- Golden , CO

Thanks a ton guys ...so much info in the past two days loved every min of it ...you guys are a great team !
Cherie Your great love your lectures ! Matt you rock dude , but come on I have no idea why you bought a chevy but whatever floats your boat ! Zach dude im stoked about that strict muscle up you tought me today thanks again ! Dave thanks for letting me know how much time was left on the test buddy your Amazing ...Chris i love your delivery man ! I hope i can even ammount to half the coach you are man thanks again ..hopefully i passed my test haha

Comment #6 - Posted by: john carter at September 30, 2012 5:53 PM

well, I ran a 5k today for Breast Cancer, so I'm going to do todays workout tomorrow

Comment #7 - Posted by: Johnny O 20/6'/210 at September 30, 2012 5:53 PM

To all the instructors thanks for all of the teaching and training. I'm sore but I learned a lot! The altitude kicked my rear:). We have humidity in Alabama. A special thanks to Matt Chan for the advice!!

Comment #8 - Posted by: Richard G at September 30, 2012 5:54 PM

Level 1 golden. Instruction was awesome. Been training for a year now. Was great not only to hear how horrible my squat was but to get some great constructive feedback on why it was so horrid and how to fix it. Really no joke a thousand thanks to the staff.

Comment #9 - Posted by: Cartwright at September 30, 2012 6:00 PM

L1 at CSP was on par! great two days tons of great useful info that will help in the future. Zac, Meat,Dave, Cherie,and Chris were unbelievable Top Notch Folks!! Thanks for everything this weekend It was Kick Ass!!

Comment #10 - Posted by: Justin Rife at September 30, 2012 6:05 PM

L1 at CSP was on Par! Top Notch instruction by top notch coaches! Learned a ton of useful stuff for future and a ton that I need work on.! Thanks to Chris, Cherie, Zac, Dave, and Meat Chan! you all killed it this weekend a million thanks!!

Comment #11 - Posted by: Justin Rife at September 30, 2012 6:10 PM

L-1 Golden , CO

Great staff ...Cherie your amazing !
Matt , No idea why you Would buy a Chevy buddy but whatever floats your Boat haha loved picking your brain all weekend . Dave thanks for letting me know how much time was left on my test man you rock !
Zach your a beast bro so informative man loved working with you this past weekend glad i got that strict muscle up today wonderful coach ! Chris...if i am half the coach you are bro ill be happy man you are an amazing coach and person ...great group of people thanks a tooooon for a wonderful weekend guys ! see you soon !

Comment #12 - Posted by: john carter at September 30, 2012 6:12 PM

Level 1 Bellevue was incredible! Thanks to the seminar staff you are beautiful and inspirational. Thanks also to crossfit Bellevue for letting us use their awesome spot for the weekend madness. Anyone in or around Eugene be sure to stop into crossfit revival and workout with us.

Ps. Kurtis your beard is what lumberjack dreams are made of, never shave.

Comment #13 - Posted by: Garrett Albin at September 30, 2012 6:13 PM

Level 1 cert in Dallas was so awesome!! Thank you all for teaching us how to train others! Your passion was contagious! Just want to give individual shout outs:
Eric O, you're such an awesome teacher and so hilarious! Really enjoyed you!
Joe, thanks so much for being so personable and being an awesome teacher and just.. Cool!
Lance, you're so intense and just an awesome trainer. You really helped me a lot this weekend with DL technique and training my eye.
Gale, thanks for being so gracious and letting feel so comfortable in your box!
Last but not least.. Chase, you were so much fun to work with! Kept me laughing! Aaand for those who don't know.. He is a very talented dancer.
Sorry for such a long post BUT it was worth it Bc DALLAS CERT TEAM ROCKED THE HOUSE!! :)

Comment #14 - Posted by: Brittni Allen at September 30, 2012 6:25 PM

I was saving my favorite for last! Zach.. Your technique on everything was like ahhhmazing!! Thanks for all the help this weekend! Awesome trainer!

Comment #15 - Posted by: Brittni Allen at September 30, 2012 6:37 PM


Comment #16 - Posted by: Dettlaff at September 30, 2012 6:53 PM

Great Video! Where can I sign up?! I want to be part of that

Comment #17 - Posted by: Ryan B. at September 30, 2012 7:06 PM

Thanks to everyone for the L1 at Crossfit Morristown. Mike, Karianne, Jenn, Dennis, Keith, & Danielle, you guys were just amazing. And what a great group of fellow participants. This was the best seminar or any sort I've ever been to. Thanks again.

Comment #18 - Posted by: Sharon at September 30, 2012 7:13 PM

L1 at CrossFit New England - unreal. What an amazing staff and group of people. Thanks for one of the best weekends. Learned how horrible my squat is, even better - learned how to fix it.
Thanks again,

Comment #19 - Posted by: Danielle at September 30, 2012 7:19 PM

L1 in Atlanta was GREAT!!! Could not have asked for a better experience!! The staff was professional, knowledgeable, and ROCK STARS!!! Thank you Chuck, Nicole, Austin, and Leah P. Can't wait to hit the gym tomorrow and do WORK!!!

Comment #20 - Posted by: Dusti B at September 30, 2012 7:20 PM

The folks at the cert class in Morristown were AWESOME!!!! I had a blast and definitely learned a ton! Big thank you to all of the coaches and big HELLYEAH to all classmates!

Comment #21 - Posted by: Darren D. at September 30, 2012 7:54 PM

I hated it.....when I had to leave!
Could've listened to you all for a week!
Thanks, staff, for making L1 in Golden so great!

Comment #22 - Posted by: Nicole at September 30, 2012 8:38 PM

Just completed L1 @ Crossfit Bellevue. Best investment I have done. Had a real good time and learned a ton of great things. A million thanks to the coaches that provided awesome instruction and lectures. Wouldnt want it any other way .

Comment #23 - Posted by: Chris Pash at September 30, 2012 9:02 PM

P.S. Sarah Hopping... gosh u are a beautiful woman ;)

Comment #24 - Posted by: Chris Pash at September 30, 2012 9:07 PM

Just completed L1 @ Crossfit Bellevue. Best investment I have made. Learned a lot of great things and enjoyed myself. A million thanks to all the coaches for their insteuction and lectures.

Comment #25 - Posted by: Chris Pash at September 30, 2012 9:11 PM

CF level one at Rogue.......rock on. Best instruction by awesome coaches. Each and ever one of you added such a special touch with incredible knowledge and poise. Joe DeGrain way to spearhead. Matt, Drake, Justin, Carl (your funny), Denise (you rock sassy) and Abbi (you are such a strong presenter and so knowledgeable with rockin arms:)

Thank you all so much


Comment #26 - Posted by: Lisa at September 30, 2012 9:14 PM

CF Level 1at Rogue.......you all are amazing. Joe,Carl, Drake, Justin, Matt, Denise and Abbi you all ROCK


Comment #27 - Posted by: Lisa at September 30, 2012 9:17 PM

Modified/ substitutions
6 months post-op TKA no running
5 Rounds of:
2 minutes Speed Bag / 2 minutes Heavy Bag / 5 minutes stationary bike
Soon to be 55

Comment #28 - Posted by: Pete In Sun City at September 30, 2012 9:20 PM

Lvl 1 Golden.
Thanks so much everyone the cert was amazing!! I want to go to them all now. Being motivated by Chris Spealler and Matt Chan during Fran was the highlight for me; it ALMOST made me like Fran. All the lectures were very interesting and informative I learned so much that I hope to pass on to others. I know that all my technique will be greatly improved by all we learned in the small group sessions.
Thanks again it was a lot of fun!

Comment #29 - Posted by: Beverly Smart at September 30, 2012 9:24 PM

Level 1 at Strong's in Dallas was amazing! Thanks so much to all the trainers for passing on some of their knowledge. I can't wait to Shaquille O'Neal someone during a med ball clean.

Comment #30 - Posted by: Carey at September 30, 2012 9:32 PM

Level 1 at Rogue

Joe DeGain ran an amazing team of coaches and gave me priceless info on how to not suck so bad. The hands on time with the various coaches and seeing their individual styles was awesome. Worth every penny!


Comment #31 - Posted by: Adam Fernandes at September 30, 2012 9:45 PM

LvL 1 Golden.
I couldn’t have imagined having a better group of instructors, every one of you had insightful and meaningful lectures and demos.
Matt, brother, you sound just like Ryan Reynolds... from the movie Blade Trinity (or any other, they're all the same) regardless you were on target. Im still not sure if it was really Matt Chan or Ryan Reynolds playing Matt Chan…. Dave, your command of the subject matter and the clear and concise deliver made it seem easy! Zach you really seemed like the nucleus of that training cell, you were the mitochondria that powered the training, you were molecular (IDK what any of that means, except to say you rocked brother!) Cherie - your passion for helping people really shines, you made everyone feel like part of your circle of trust. Chris, not only was I honored to be in the presence of your CF-Greatness, but your last segment off the cuff about what CF was to you, I took notes, it was awesome, I should have recorded it- regardless I will not forget it, because it totally resonated with me, as I am sure it did with most everyone else.
I don’t think there could have been a better group of instructors out there. I’m still in shock... I just got home from the airport, and I don't want to go to sleep, I need to pass on what Spealler, Meat Chan and all the other instructors told me about PCE and C2E on MedBall Cleans before I fall asleep and wake up to find it was all dream! You all did an outstanding, amazing, superb job. Thanks again to each of you!

Comment #32 - Posted by: Zach at September 30, 2012 10:20 PM

Just finished Level 1 at NorCal CrossFit!!! Thank you so much for sharing your knowledge! I learned so much and had a blast!!!

Comment #33 - Posted by: Stephani at September 30, 2012 10:25 PM

I had an amazing weekend at the Coaches Prep class in San Jose. We learned so many valuable skills and have increased our knowledge base on how to see a fault, and correct it without over coaching. Teaching in front of our Peers and other CF coaches was a little different than coaching my normal class. I walked away tonight feeling more confident in my ability to coach, and correct errors in a simple manner that everyone understands. I cannot wait to get back to the box tomorrow and take advantage of what I have learned. Thank you Erik, Miranda and Boz, you guys are great trainers, and cannot wait to take another class from you three. Big props!!!!

Comment #34 - Posted by: Brad Gerrard at September 30, 2012 10:47 PM

L1 NorCal CF!!!! Thx to all the Coaches u guys were amazing I had a blast and left with a great experience and alot of knowledge!!!! Amazing presentation! Rory, Hollis, Russell, Michelle,Danny, Pat and Jason.

Thanks again!

Oh and looking at that 5k run wod gave my wobbly legs wobbliness!! Cant wait

Comment #35 - Posted by: Patrick at September 30, 2012 11:22 PM


As rx'd

Comment #36 - Posted by: Brett (24/M/188cm/77kg) at September 30, 2012 11:28 PM

This is in Kilometers or miles?

Comment #37 - Posted by: Firepower at October 1, 2012 12:54 AM


Comment #38 - Posted by: BrettG at October 1, 2012 12:57 AM

18.32 !

Comment #39 - Posted by: Seán at October 1, 2012 12:58 AM


Comment #40 - Posted by: Firepower at October 1, 2012 12:59 AM

24:51. Ran faster in summer.... :(

Comment #41 - Posted by: Asko S at October 1, 2012 2:21 AM

Had a fantastic time at CrossFit Morristown this weekend! Thank you all for sharing your knowledge and skills. You all are phenomenal teachers.

Comment #42 - Posted by: Coco at October 1, 2012 2:44 AM

6' 248lb M


Way off pace and behind where I should be.

Comment #43 - Posted by: John R at October 1, 2012 3:12 AM

L1 in Morristown....
Hell Yeaaaaa!
Great job to all. Thanks for a great seminar and an awesome weekend!

Comment #44 - Posted by: natalie at October 1, 2012 3:54 AM

CF L1 in ATL this past weekend was incredible. I was so impressed with the knowledge and the eloquence with which the information was presented to us. Thanks so much for a great weekend! ALL the trainers were phenomenal!

Comment #45 - Posted by: Janet H. at October 1, 2012 4:13 AM



Comment #46 - Posted by: nutfam at October 1, 2012 4:41 AM

I have taken the plunge and completed my first WOD.


Comment #47 - Posted by: Bingram at October 1, 2012 5:14 AM


Comment #48 - Posted by: roh at October 1, 2012 5:25 AM

Completed Sundays WOD first then ran 5k

row 500 meters
135 bench 15 reps
as rx'd 20:33

5k 27:43

Comment #49 - Posted by: Jlew M33/6'5"/220 at October 1, 2012 5:38 AM

CF L1- Rogue....Wow! What an incredible weekend. I loved every second of it. The seminar staff were the best and deserve awards in Awesomeness!!!! Each had a unique personality that came through as they taught us. Thank you Joe, Denise, Abi, Carl, Drake, Matt, and Justin.

Comment #50 - Posted by: Daisy at October 1, 2012 5:45 AM



Comment #51 - Posted by: scrappy at October 1, 2012 5:47 AM

L1--Rogue, Columbus, OH...Incredible instruction by amazing people!!! Joe DeGain, Abbi, Denise, Karl,Justin, Matt, and Drake---THANK YOU!!!! Wish the course lasted a week so I could learn mor--all of you taught me something that will stick for life!!!!!!

Comment #52 - Posted by: Gina at October 1, 2012 5:48 AM

CrossfIt level 1 Bellevue was AWESOME!!! I leaned so much and cannot begin to express how much I thank you all. The instructors were the best i could have asked for and you can tell truly love there job. THANKS SO MUCH AGAIN.

O and agreed Kurtis rock the beard man

Comment #53 - Posted by: James Duvall at October 1, 2012 5:54 AM

L1-Rogue, Columbus, OH: Great weekend with amazing instructors. All of them were very personable and had something different to offer. Learned a lot and really enjoyed my weekend there.

Comment #54 - Posted by: Chris at October 1, 2012 5:55 AM



Comment #55 - Posted by: Vinsanity at October 1, 2012 6:09 AM

Phenomenal Level 1 Training in Golden. Thanks to Cherie, Matt, Dave, Chris and Zach. You guys are amazing!!! Thank you for your time, enthusiasm and awesome coaching.
The class far exceeded my expectations. :)

Comment #56 - Posted by: Heather at October 1, 2012 6:12 AM

L1-Rogue, Columbus Ohio.
Seriously with out a doubt the best $1000 I've ever spent. All the instructors were amazing, but a special thanks to Abi and Denise for the squat, deadlift and kipping information. I can't wait to put that to use. And Joe DeGain for overall everything and especially the nutrition part. I appreciate the way you broke everything down and made it as simple as possible:) This group of instructors are truly amazing and their knowledge on that amount of information is impressive. Thank you so much for this weekend!

Comment #57 - Posted by: Abby Woodring at October 1, 2012 6:22 AM

L1 Golden, Can't thank all the trainers there enough. It was an amazing weekend. Matt, Cherie, Dave, Chris and Zach showed exactly what it meant to be a crossfit trainer...selfless, knowledgeable, excited, INTENSE when needed...I could go on and on. Thanks again for a great weekend guys!

Comment #58 - Posted by: Clint at October 1, 2012 6:23 AM

I ran a 50k trail race on Saturday does that count??!! Pfft. . I'll go ahead and knock out these measly 3 for giggles. . .its taper time for Heartland 100 with Thomas Thatcher of crossfit Lawrence !!!

Comment #59 - Posted by: Dave Dawson at October 1, 2012 6:27 AM

L-1 Dallas- Can't say enought about the leval of knowledge and experience that was brought into Dallas. Their is a saying, "if you think you know something, try teaching it" there is no doubt Eric, Joe, Lance, Zach, Chase, and Gale know their stuff!! I would go to battle with any of you any day!! Thanks for the insight and uniqueness each of you brought to the table!!! It was an amazing 2 days!!! Whoever put this team together should be commended!!! If ever in Louisiana come by CFA!!

Comment #60 - Posted by: Nathan S. at October 1, 2012 6:31 AM

Level 1 Cert @ Rogue Columbus, OH ROCKED!! Thanks to Joe, Karl, Denise, Abby, Matt, Drake & Justin for really bringing the heart of Crossfit to life for the weekend. The hands on instruction was crucial...and the hysterical examples helped a lot too ;) great information, effective instruction, and a really fun time!! And the participants were as I expected, awesome bunch of Crossfitters!

Nicole, good luck with surgery! Erin, good luck with DC Certs and your new box in Vancover! Krissy, you're my Fran hero ;) and Abby, kick butt Decembr 1st!

If any of you are ever near Rochester (NY) stop in at Monroe County Crossfit and WOD with us, we'd love to have you!!

Comment #61 - Posted by: April at October 1, 2012 6:35 AM

Did a 10k this AM for PT with a group at around 50min(I'm Army).

I'll do the 5k this afternoon but on the eliptical with various resitence levels just to change it up and make it less impact.

Comment #62 - Posted by: Angel at October 1, 2012 6:36 AM

L-1 Atlanta
Ok, so my ENTIRE body is sore...Thanks for that guys. I appreciate the mind mop of information and continuous PICK YOUR BUTT UP KYLE....I picked my butt up this morning when I bent down to pick up the garbage. I about fell over laughing because I was wiggling my toes and back on my heels. Oh yea, My entire body is sore. Dude, you guys are the best...Training staff and participants! Cheers!

Comment #63 - Posted by: Kyle Cocita at October 1, 2012 6:43 AM

23:13 legs still sore from sundays WOD still pushed through and left nothing on the table.

Comment #64 - Posted by: djhllwy at October 1, 2012 6:46 AM

As rx'd


Comment #65 - Posted by: Dave at October 1, 2012 6:49 AM

L-1 Cert in Morristown was awesome! Thanks to all the great coaches and wonderful CrossFitters who made this a blast. Now to squat therapy I go as prescribed by Dennis.

Again, thanks to Mike, Karianne, Jenn, Dennis, Keith, and Danielle for doing an awesome job.

Comment #66 - Posted by: Igal G at October 1, 2012 6:57 AM

CF Dallas was amazing. Eric and all the staff were excellent. They kept us laughing and motivated us to become the kind of trainers that CF needs more of. Big thanks to all the participants there who really came together to make this a great weekend of learning and doing.

Comment #67 - Posted by: Jason Z at October 1, 2012 7:07 AM

CF HQ L1 Seminar Staff @ CrossFit Strong - Dallas ROCKED! Walked away with some great feedback and great information to take back to put to use. The weekend was far exceeded my expectations!!!

Great job to Eric, Zach, Chase, Joe, Lance and Gale!!!

Comment #68 - Posted by: Tabitha at October 1, 2012 7:14 AM


Comment #69 - Posted by: mlt at October 1, 2012 7:26 AM

CF DALLAS ROCKED IT!!! Thank you Eric, Lance, Chase, Gale, Zach and Joe for making me better and allowing me to make so many connections for myself and my future as a CrossFit Trainer. I cannot wait to change the lives of others as you have mine...

Comment #70 - Posted by: Janet Black at October 1, 2012 7:30 AM

5k run stats for cf'ers over past 4 years:

average all: 25:27
average women: 29:43

Age Groups:
U19 23:16
20-30 24:29
30-40 25:20
40-50 26:35

more info logsitall.com/ranking

ps. i'm working on a way to score "overall best CF athlete". Anyone interested in helping come up with calculations please email me.

Comment #71 - Posted by: bill patton at October 1, 2012 7:30 AM

CF-L1 - Morristown

Outstanding job! Fantastic weekend...well run course! Mike G, Karianne, Jenn, Dennis, Keith and Danielle...top notch instruction. Excellent lectures, demos, and breakout sessions. Thank you for all your knowledge and skill in helping a newbie dive right into CrossFit...you are all excellent in what you do. I'm hooked...and sore...and love it! HellYeaaa!

Comment #72 - Posted by: Noel C at October 1, 2012 7:32 AM



Comment #73 - Posted by: Firepower at October 1, 2012 7:37 AM

I showed up late and the 8th fittest man in the world just signed me in with a smile and I took my seat. Two days of finding out how much I don't know, how bad my form was and how to coach. The instructors were all incredibly knowledgeable and professional. I was amazed how they handled all questions, to include those "questions" designed to show how smart/cool the asker was. It is one thing to be fit, it is quite another to be able to teach others how to get that way. These instructors impressed me constantly. I hesitated to spend the money for months but it was WELL worth it.

Comment #74 - Posted by: Chris D at October 1, 2012 7:37 AM

The Level 1 Certificate course in Morristown was probably one of the best experiences I have ever had. The trainers were al extremely helpful and friendly. I learned so much invaluable information I cannot wait to apply what I have learned at my college over the next few months! Hell Yeah!

Comment #75 - Posted by: Craig S. at October 1, 2012 7:48 AM

Level 1 cert Golden,CO
I had the best experience and couldn't've asked for a better team of coaches Cherie Chan, Matt Chan, Dave, Zach and of course Chris Spealler! I didn't think I could love crossfit more than I did, but after this course and listening to all the coaches lectures and advice and so on. I found a whole new appreciation for the sport and lifestyle that is crossfit! Thank you all very much!

Comment #76 - Posted by: Karissa N at October 1, 2012 7:52 AM

24:30 m/37/186...

Comment #77 - Posted by: Antoinne at October 1, 2012 7:53 AM

24:40 - about 10% slower than my PR, but I can only seem to set running PR's by entering an official race.

Did this one incidentally before checking the .com


Comment #78 - Posted by: chris at October 1, 2012 8:08 AM

31:05 Really bad time but I got it done. Legs were still sore from Friday. 3rd day of crossfit!


Comment #79 - Posted by: Pregel at October 1, 2012 8:15 AM

L1 in Bellevue

What an awesome weekend!!! Whether you want to train or just looking for a better understanding of crossfit, this course is well worth the time. Thanks again Kurtis, Todd, Sarah, Chris, Nadia and the rest, great job!

Comment #80 - Posted by: Bob Devine at October 1, 2012 8:15 AM


Comment #81 - Posted by: gb 45/m/71"/185# at October 1, 2012 8:26 AM

Level one Bellevue instruction was fantastic. Thanks for keeping the lectures fun as well as informative. The enthusiasm that you guys have for what you are doing is contagious. Keep it up and thank you all so very much.

Comment #82 - Posted by: Jared Scarr at October 1, 2012 8:28 AM

Level 1 @ CSP One word - AWESOME!! It's amazing the information & practical experience you get in one weekend. Thank you to Cherie, Dave, Zac, Matt & Chris for the excellent delivery of the information in the lectures and demos. What you learn in the break out sessions, you cannot learn anywhere else. To have the eyes and minds of experienced/elite Crossfitters is beyond words. I cannot wait to share all the information I have running through my head and continue to train my eyes to see all the aspects needed for each movement in training others. Also, the tips I received for my movements are all priceless. We are all works in progress and we have a community of people all in the same boat willing to help and always willing to get farther and go the extra step to get better. Again a huge THANK YOU to Cherie, Dave, Zac, Matt & Chris for everything. Also thank you to CSP for allowing us all to learn at their facility in Golden.

Comment #83 - Posted by: Christie D at October 1, 2012 8:28 AM

I ran the 5k Breast Cancer Run for the Cure yesterday: 25:47. Not a fantastic time, but it was the day after some serious punishment at the gym.


Comment #84 - Posted by: Nigel G at October 1, 2012 8:39 AM

my first WOD
recovering from tendonitis
2.25 PAIN FREE miles.. 23:20

Comment #85 - Posted by: kimz at October 1, 2012 8:42 AM

L1 Golden, CO...excellent staff, awesome instruction. Spealler cracked me up the whole weekend. Thanks again!

Comment #86 - Posted by: Phil D at October 1, 2012 8:44 AM

CF-L1 Dallas, TX

Thanks to all the coaches this weekend at the Level 1 cert in Dallas. I learned a ton, not only about what I can do to improve in my training but also how I can properly instruct others. I can't wait to start training and spreading the knowledge that y'all passed on to us this weekend.

Eric O'Connor did a great job running the class. He joked that we were probably wondering why he was there rather than Spealer but he was great.

All the other coaches, Lance, Joe, Zach, Chase and Gale, thanks so much for all the great instruction. Each of you pointed out different aspects and faults of lifts and movements that I had never even though of or realized I was doing. I can't wait to work on these things on my own as well as share that knowledge with others as I coach them.

The entire weekend experience was awesome and that was all due to our great coaches! Thanks guys!

Comment #87 - Posted by: Jordan Robison at October 1, 2012 8:48 AM

Level 1 Golden...What can I say, all star cast of instructors, beautiful weather, awesome facilities. This was a great weekend. I had known for quite some time that I wanted to get into coaching CrossFit, and this group of instructors simply reaffirmed that love and passion. Seeing people who have been so successful (both games and business wise talking about their proudest moments being those shared with new members in their gym, confirms why this is such a special group of people. Thanks to Cherie, Matt, Dave, Chris and Zac for the laughs, the feedback, the encouragement and again for reitterating what is truly important about CrosFit.

Comment #88 - Posted by: Casey Story at October 1, 2012 8:49 AM


29:11 (took a couple 30 second walks)

run was hard after doing 250 SDHPs yesterday!!

Comment #89 - Posted by: Waldo at October 1, 2012 8:56 AM

Level 1 at Crossfit Bellevue was a great experience! A weekend packed with a lot of information and constructive feedback. It felt great to get back to some of the basics and do some rebuilding where the foundation was shaky. Great job to all of the coaches and particularly to Kurtis and Todd. Todd, your enthusiasm is amazing!

Comment #90 - Posted by: Jen L. at October 1, 2012 9:03 AM

Thanks to the L1 Dallas team. Eric, Zach, Lance, Joe, Chase, and Gale: you were an incredible source of knowledge and inspiration. It was a privilege to spend the weekend with you all.

Comment #91 - Posted by: Jared at October 1, 2012 9:11 AM

I actually had a feeling yesterday that todays WOD would be a run lol.this should fun...

Comment #92 - Posted by: Alex Cross at October 1, 2012 9:18 AM



Comment #93 - Posted by: Jose-Luis Morales at October 1, 2012 9:34 AM

Hello friends.
I can't seem to run over about 2 miles without getting monster blisters on the pads of my feet just behind big toes (bilaterally). Had problems with 5-finger shoes initially and now have same problem with Innov8. Any ideas from you runners / podiatrists?

Comment #94 - Posted by: jct at October 1, 2012 9:37 AM


Comment #95 - Posted by: phill 37deg21'41"N 118deg23'43"W at October 1, 2012 9:45 AM

Level 1 at Rouge

Super positive experience. Even when you think you know something you only kind of know it.

There is the information, and then the "information" between that, which you don't get from journal articles, or videos, etc...

Also Joe Degain is a great speaker. Everyone else on staff had great contributions too.

Comment #96 - Posted by: David at October 1, 2012 9:47 AM

@ jct #90:
How much time have you spent running on those shoes? All I can tell you is that, after buying a new pair, it can take a few weeks before my feet are adjusted. I usually start with shorter runs (</= 1 mile) in the new pair and gradually build my way up. You basically have to build callouses where the shoes rub.

Comment #97 - Posted by: Steve Cole at October 1, 2012 10:06 AM

30 mins at 5K and decided to run a 10 K finished, 1 hour and 6 mins. Im looking forward to the row and bench WOD I missed yesterday

Comment #98 - Posted by: JDawg at October 1, 2012 10:07 AM

Big SHOUT OUT to the crew of Trainers/Coaches and people who were part of the amazing weekend at Guerrilla Fitness Morristown! The Community is truly what Crossfit is all about!!!

Comment #99 - Posted by: Andrea at October 1, 2012 10:15 AM


Comment #100 - Posted by: Nate at October 1, 2012 10:15 AM


Comment #101 - Posted by: Carla at October 1, 2012 10:23 AM

Ran it yesterday for breast cancer in bunker pants and an scba on air with six other guys from the fire hall in 24:45 with a bottle exchange in the middle. All flat and probably about 400 meters short of 5 km but good enough, I'll do yesterday's wod today!


Comment #102 - Posted by: Todd at October 1, 2012 10:26 AM

Level 1 @ Rogue was a fantastic experience. Each staff member shed light in some dark corners and modeled a variety of unique coaching styles. Thanks to Joe DeGain I will forever use the Motley Crue book "The Dirt" as a reference point in my nutrition talks. Thanks a bunch.

Comment #103 - Posted by: Kevin at October 1, 2012 10:30 AM

M/34/66in/193#...>Rookie at crossfit

So I walked into my small box with the intent of doing the 5k on the eliptical (I did a 10k this AM for PT). On the board they had the WOD for the other box on post. Group 1: 2500m Row for time; Group 2: AMRAP 15min: 7 Box jumps, 7 push-ups, 7 v-ups. So....I got pumped and did Group 1: 11:44 and Group 2: 16 rounds.

May not be the ebst results but I felt good afterwards..once I caught my breath and did a sweat angel.

Also tried to PR on the box jump and did 36in.

Comment #104 - Posted by: Angel at October 1, 2012 10:31 AM

Crossfit Morristown and all the Instructors...Thank you for an outstanding weekend! You were all awesome and very helpful throughout the course. Mike G. you ran a fantastic course and the group of instructors were incredible. Coach Jen thanks for the extra help with the muscle-ups...I went home and tried again in front of my biggest critic, my wife, and did 2 in a row! What a great feeling! Thanks again to Crossfit Morristown for having us.

Comment #105 - Posted by: Blaise Rohan at October 1, 2012 10:41 AM

Phenomenal coaching from Joe DeGain and his "internationsl" crew! Doing L1 at Rogue was an epic experience. Fran was memorable, and a great illustration of what makes CF so special: 65 people, all strangers at the beginning of the day, pulling HARD for guy they didn't even know to finish under the time cap. I'll never forget Denise :"Don't you fu@%ing make me No-Rep you!" I hope to use that line someday on someone struggling through a WOD. I know I was "educated" at this L1, but I also "learned" what makes CF the amazing community that it is.

Comment #106 - Posted by: Dave Parmly at October 1, 2012 10:51 AM

chose to went all out and paid for it.
my legs felt the rowing from yesterday but still should have done better.disappointed

arturo gatti:my hand...I think I broke my hand
coach:what you want to do?what you want to do?
arturo gatti:I need to keep going...

Comment #107 - Posted by: Alex Cross at October 1, 2012 10:53 AM

Day 154
CFWU x 3
Made up on 120930-Sunday (saving the 5k for Friday when I know I will not have access to weights/gym/equipment.
Time: 19:22

Comment #108 - Posted by: fargingbastige at October 1, 2012 10:57 AM

Carole and Kevin-made up yesterday's row/bench workout this morning. Results posted there.

Comment #109 - Posted by: Kevin C. (M/53/5'11"/175) at October 1, 2012 10:58 AM


Comment #110 - Posted by: fathertyme 34/m/6'/175 at October 1, 2012 11:06 AM

186cm 82kg 28 yr old Male

21.00 min on Treadmill (Must do better) :)

Comment #111 - Posted by: Andy Kelly at October 1, 2012 11:19 AM

Crossfit Morristown Level 1 was fantastic. Mike G, Karianne, Jenn, Dennis, Keith, and Danielle. Your all class acts and a great representation of Crossfit. I learned a lot and can't wait to move forward with training. Just like the other side o the boat lol. Thanks again.

Comment #112 - Posted by: Mark D at October 1, 2012 11:21 AM

21:23 @ home

Comment #113 - Posted by: Jdisch at October 1, 2012 11:31 AM

That beach workout looked gnarly. Boz has packed on some serious muscle since the last time I saw him.

Comment #114 - Posted by: Paleo Desk at October 1, 2012 11:51 AM

L1@NorCalCF ... Russell and Pat are PHENOMENAL. Jason, Michelle, Hollis, and Rory ... THANK YOU! I consider myself totally lucky to have received instruction from world class athletes in their sport that understand it, live it, and (which is even more rare) can communicate and teach it! The course gave us the definition of virtuosity ... they showed us what it looks like in real life.

Comment #115 - Posted by: alvin at October 1, 2012 11:52 AM

CF L1 Atlanta was AWESOME!!! thank you to all the trainers for blowing my mind you guys are beyond phenomenal. I could have stayed a month and not had enough. I am not a sit back and watch person and when class started that was all I could do the whole time. This weekend has changed everything, after having to do that, I feel like, "I have more tools in my pocket"(Chris)to teach and help the people of my community at Crossfit DGA. Thanks to all of you.

Comment #116 - Posted by: Denna Haddox at October 1, 2012 12:00 PM

Level 1 Golden was an absolutely great team. Matt, Cherie, Chris, Dave and Zac, thank you! Your enthusaism to teach and toward CrossFit is awesome!! I thought I loved CrossFit but after this weekend I love it even more!! All the instructors have such a great passion for CrossFit and the community. They all wanted to make sure we left with the same enthusiasm as they had and that we make sure to carry on the greatness of CrossFit. Thank you again!!

Comment #117 - Posted by: Michael Willie at October 1, 2012 12:09 PM


Comment #118 - Posted by: Rab Paterson at October 1, 2012 12:11 PM

Ran a 5K this Saturday
19:18 min (New PR)
BW: 84 kg

Comment #119 - Posted by: Michael Majgaard at October 1, 2012 12:25 PM

Avoiding running for a while to let an IT band issue heal up (at least that's what I think the problem is).

Sub 1350 yard swim 42:37

It's a wonder I didn't sink.


Comment #120 - Posted by: DJL at October 1, 2012 12:30 PM

I couldnt agree more with Brittni(comment #14)! The level 1 @Dallas was amazing highlighted by the community aspect of the entire gym cheering for Chris during "FRAN"! All the guys kept us engaged with great humor including a special dance performance from Chase. I had several height specific questions and both Zach and Gale did a great job of breaking things down for me. To Eric we didnt miss not having Speal..... that much:)Cant wait for my Crossfit kids course now. THANK YOU SO MUCH GUYS

Comment #121 - Posted by: Charles Hansen at October 1, 2012 12:31 PM

Level 1 @Morristown. Awesome weekend. Thanks to all the trainers, Mike, Karianne, Jenn, Dennis, Keith, and Danielle. The information, demonstrations and practice opportunities were outstanding. I have certs from the NSCA and USAW and this one by far was the best. Thanks to Karianne for opening up her gym for us this weekend.

Comment #122 - Posted by: Marc Agnello at October 1, 2012 12:53 PM

M/29/5' 7"/150


Comment #123 - Posted by: Justin at October 1, 2012 12:54 PM

23:18, new PR down from 25:46 9/9/2012. Almost died at the end.

Comment #124 - Posted by: Colin at October 1, 2012 1:10 PM


3.25 miles
Last .5 was on Incline 5 because im training for a mud run.
Yeah I did it on a treadmill too :/

Good job everyone.

Comment #125 - Posted by: Trevor Hensley at October 1, 2012 1:11 PM


34 minutes ouch !! Need to work on running. I Jogged the whole thing though !!

Comment #126 - Posted by: CC at October 1, 2012 1:12 PM

I did 1/2 of murph this morning. Now, its time for a quick little power nap! 5k tomorrow.

Comment #127 - Posted by: jennica at October 1, 2012 1:12 PM


3.25 Miles on treadmill
Last .5 miles was on incline 5 because im training for a mud run.
It was nice.

Good job everyone.

Comment #128 - Posted by: Trevor Hensley at October 1, 2012 1:14 PM


27:37, goal was sub 30 so am happy.

Running is my bane...

Comment #129 - Posted by: Keen-NZ at October 1, 2012 1:14 PM


M/29/5' 7"/150

Comment #130 - Posted by: Justin at October 1, 2012 1:20 PM


Ran 3.25mi instead of the Rx'd 5k (3.11mi) at 21:50. Overall still a good run.

Comment #131 - Posted by: William at October 1, 2012 1:30 PM

30 min
Haven't run in a long time

Comment #132 - Posted by: D.S. at October 1, 2012 1:30 PM

did yesterday wod and today's together. yesterday 500m row and bench x 15 in 17min, did 5k straight after in 25min 20 sec, then an ab work out.
male 48 186ibs

Comment #133 - Posted by: jtotch at October 1, 2012 1:51 PM

Level 1 at Morristown, NJ

Great weekend from Mike, Karianne, Jenn, Dennis, Keith, & Danielle! Although I lost a bet that Austin Malleolo would be there to teach (huge fan!), it was a pleasure learning from you all. I had been looking forward to this for months and now it is time to go forth and continue to learn and spread the passion for health to others.

-Captain Gibbons, US Army Nurse

Comment #134 - Posted by: Laura G at October 1, 2012 1:54 PM

I didn't know this was the WOD today, but I ran a 5k on my own program. Long intervals. Felt awesome. Forgot to time it.

Comment #135 - Posted by: Nic Nakis at October 1, 2012 2:02 PM

I didn't know this was the WOD today, but I did run a 5k on my own program. Long intervals. Felt awesome. Forgot to time it.

Comment #136 - Posted by: Nic Nakis at October 1, 2012 2:05 PM

Coaches Prep NorCal CrossFit Santa Clara

A great weekend and a must take course after a little coaching under your belts. Thank you Adrian, Eric, and Miranda!

Comment #137 - Posted by: matt at October 1, 2012 2:05 PM

Level 1 USD!!
Phenomenal Weekend! Reebok could not pick more intellegent, professional, down to earth athletes/training staff to share their wealth of information and experience with us! I feel soooo lucky to be a part of such an amazing CrossFit experience!!

Comment #138 - Posted by: D Tweedy at October 1, 2012 2:05 PM

Had a great time at the Level 1 Cert in Morristown this past weekend! I learned so incredibly much from you all. Your passion, enthusiasm and knowledge was evident.You all are very inspiring. Thank you.

Comment #139 - Posted by: Kim at October 1, 2012 2:14 PM

Had an incredible weekend at the Level 1 Certification class in Morristown this weekend. I learned so incredibly much from you all. Your passion, enthusiasm and knowledge was evident. You are all inspiring.

Comment #140 - Posted by: kim at October 1, 2012 2:15 PM

Pretty much jogged the whole thing with a couple walking breaks. Need to work on my long distance running.


Comment #141 - Posted by: MattPatt at October 1, 2012 2:38 PM

L1@Rogue Columbus, OH was awesome this weekend. Big thanks to Joe, Karl, Drake, Denise, Abby, Matt, and Justin. Your instruction was second to none! Joe's passion and knowledge is amazing! Thanks to everyone for their awesome information and insight! I cant wait to get to work improving my form and instructing others. Knees out!!!!!

Comment #142 - Posted by: dane at October 1, 2012 2:52 PM


First ever WOD. Ran half and took about a 5 minute break then ran the second half.

Comment #143 - Posted by: BenKracker at October 1, 2012 2:57 PM

5.5km run

Comment #144 - Posted by: sebastian m/43/180/6'2" at October 1, 2012 3:00 PM

New PR 26:56.

Comment #145 - Posted by: Silly at October 1, 2012 3:06 PM


Comment #146 - Posted by: Jared at October 1, 2012 3:14 PM

5k in 24.33

Comment #147 - Posted by: Jared at October 1, 2012 3:16 PM

Thanks to all the seminar staff for making such a fun and engaging learning experience that made everything clear and kept my full and eager attention. It was a perfect blend of watching/listening and then getting up and doing it.

Comment #148 - Posted by: Joe B at October 1, 2012 3:22 PM

Level 1 cert. in ATL was great. Best lectures I've heard in a long time and as a newbie to Crossfit community I couldn't have felt more welcome and supported. Wonderful (and amazingly impressive) staff! (Thanks Nicole and Leah for your concern during/after Fran haha)

Comment #149 - Posted by: Stef S. at October 1, 2012 3:42 PM

24:54 new pr

Comment #150 - Posted by: David W at October 1, 2012 3:49 PM

as rx'd

20:35 (NEW PR! for outside run)

Comment #151 - Posted by: JackM at October 1, 2012 3:49 PM

28:55 as rxd outside in the rai

Comment #152 - Posted by: Daniel cram at October 1, 2012 3:50 PM

LV1 in USD was AWESOME!!!
Thank you all the trainers for being there and giving all of your 110% to us. I never felt so happy and engaged. I really felt like a part of a great CrossFit community. Hope to meet many of you guys and gals in the Future.

Have a good one - Stanislav.

Comment #153 - Posted by: Stanislav at October 1, 2012 3:55 PM


First WOD ever. Took a 5 minute break halfway through.

Comment #154 - Posted by: BenKracker at October 1, 2012 3:57 PM

M/28/175. 21:51

Comment #155 - Posted by: mack at October 1, 2012 4:46 PM

M/28/175. 21:51

Comment #156 - Posted by: mack at October 1, 2012 4:46 PM

26:24 min
90 F !!!!
53% moisture

that was hoT!!

Comment #157 - Posted by: Agustin Onate at October 1, 2012 4:49 PM

Before my cert @ Rogue in Columbus, I’d say I was pretty excited about CrossFit. Afterwards, that would be a serious understatement. The passion and knowledge of my trainers was absolutely inspiring. If chasing virtuosity can rub off, there’s going to be a group of kickass coaches coming out of this cert. I’d recommend the Level 1 weekend to anyone interested in CrossFit. I’d read the material in the manual but hearing it and seeing it in action just reinforced things and heading back out, I feel like I can explain what CrossFit is all about to people with confidence and clarity. I have a serious girl crush on Denise—I want to be as badass and confident as her. I can’t say enough good things about the weekend. My only wish is that it was longer!

Comment #158 - Posted by: Cheryl Madliger at October 1, 2012 4:57 PM

35:45. 4.0 incline Horrid shape

Comment #159 - Posted by: Rangerboy at October 1, 2012 5:12 PM

15:45 on track

Comment #160 - Posted by: Quinn at October 1, 2012 5:16 PM



(awful time given that in the military I could do 3 miles in about 16:30 albeit in my 20's.)

For the record, doing CF does not improve your running at certain distances. To get better at running you need to run. I will admit that one's 400m or 800m will probably improve via crossfit but not 5k or longer without additional running training. I know others will disagree but that's been my experience thus far.

Comment #161 - Posted by: Eric at October 1, 2012 5:22 PM

Level I Morristown. Great two days. Learned a ton and had a blast. Thanks for all the help.

Hell Yeah.

Comment #162 - Posted by: Gary M at October 1, 2012 5:23 PM

In the process of getting approval for a Crossfit Student Organization at my university. In celebration we modified today's wod for something a little more fun to make running 25 laps on a 200 m track more exciting:

"ONU Triple-5"
Run 5k
Odd Laps 5 burpees
Even Laps 5 Clean and Press 95 lbs.

Completed in 32:45

Comment #163 - Posted by: Zach at October 1, 2012 5:30 PM

Made-up yesterday's Row/Bench press:

17:34 scaled to 95 lbs.

Comment #164 - Posted by: james.patrick [M/50/66"/135] at October 1, 2012 5:33 PM

M/32/304 lbs.


Comment #165 - Posted by: Steve at October 1, 2012 5:34 PM


28:50; trail; did Fri and Sun's wod's last night

4:25 slower than last time

Comment #166 - Posted by: Miles Forks at October 1, 2012 5:48 PM


Comment #167 - Posted by: Dan at October 1, 2012 5:58 PM

L1 Cert @ Rouge
With nearly 15 years powerlifting and a 770 squat under my belt i thought i knew a couple things about moving weights! Joe and his crew were able to teach me things i wished i had known when i started all this 25 years ago. Very impressed with all and the level of expertise demonstrated over a broad range of modalities! Best wishes to staff member Abbi, when that next squat gets racked, may all your lights be white girl!

Comment #168 - Posted by: Craig meyers at October 1, 2012 5:59 PM


Comment #169 - Posted by: djf at October 1, 2012 6:16 PM

As rx'd 23:38

Comment #170 - Posted by: Casey R at October 1, 2012 6:20 PM


Comment #171 - Posted by: BPemberton at October 1, 2012 6:25 PM


Comment #172 - Posted by: shankuan at October 1, 2012 6:42 PM

Run 5k


Comment #173 - Posted by: Saganamooo at October 1, 2012 6:46 PM

30:13 ..... ugh

Comment #174 - Posted by: Brett C. m/31/6'0"/175lbs. at October 1, 2012 6:48 PM


Three 400 meter sprints


Total time with breaks 7:57

Comment #175 - Posted by: Chelsey at October 1, 2012 6:50 PM



Need to work on running.

Comment #176 - Posted by: Aldo V. at October 1, 2012 6:58 PM


Comment #177 - Posted by: scfd1_9607 at October 1, 2012 7:07 PM



Comment #178 - Posted by: dave g at October 1, 2012 7:22 PM


Never run a 5K before so this was more of an exploration. I'm reasonably pleased with it up I still had a good amount of gas in the tank at the the end.


Comment #179 - Posted by: Evan at October 1, 2012 7:36 PM


Never run a 5K before so this was more on an exploration. I'm pretty pleased but I still had quite a bit of gas in the tank.


Comment #180 - Posted by: Evan at October 1, 2012 7:40 PM


Very unhappy with my time, but I haven't run more than two miles in a long time.

Comment #181 - Posted by: crnewhouse at October 1, 2012 7:41 PM

To everyone involved in the CF-L1 seminar at Guerrilla Fitness CrossFit Morristown, job well done! Karianne, thank you for being such a fantastic coachand a super host! Mike G, excellent job steering the ship! Dennis and Jennifer, great to see you guys again and, as always, great break out sessions! Keith, awesome snatch class! And Danielle-- Aussie Aussie Aussie!

Comment #182 - Posted by: Mike H at October 1, 2012 8:25 PM

Cf Level One - Dallas TX was an awesome experience. Thanks for all of the instruction in two short days. Eric, Zach, Joe, Lance, Chase, and Gale know their stuff, and did a great job of helping you know it as we'll. Gale, thanks for letting us into your box, Crossfit Strong is an awesome box.

Comment #183 - Posted by: Greg Garcia at October 1, 2012 8:38 PM



Hadn't run a 5k in a few, felt great!

Comment #184 - Posted by: Jean-Jamil Rojer at October 1, 2012 8:52 PM

M/ 32/ 175/ 5'10"
First 5k. :) 28:50

Comment #185 - Posted by: Chris at October 1, 2012 8:56 PM


25.31 @ 5,000 FT.

Comment #186 - Posted by: Srdjan Suton at October 1, 2012 9:09 PM

CFNE and all the staff at Natick need some major shout outs. what a great weekend. it felt like a mix between a great college class with the best teachers and a vacation. i had a blast the whole time. all the material was delivered in a simple and real way that was both entertaining and educational. i had a gerat time and i cant wait to see all these people again. i'm looking forward to putting into practice all the coaching knowledge they gave me.
great job to E.C., Ben, Awesome Heather, james, Mel, Simon


Comment #187 - Posted by: elie at October 1, 2012 9:10 PM

On treadmill, 1.5 degrees

Comment #188 - Posted by: JT m/39/5'10"/175 at October 1, 2012 9:33 PM

I went into this weekend expecting to deepen my knowledge of CrossFit in order to help me perform better in workouts. Discovering CrossFit had already been a pretty life changing experience, so I didn’t expect another one. However, since returning from the weekend in Bellevue with the fantastic team of instructors (Kurtis, Todd, Nadia, Chris, Sarah, Nicco, the list goes on), I find my mind continually wandering back to CrossFit and what its place is in my life. I can’t help but think that I may have stumbled upon another life changing event and am curious to see where it takes me. Thank you everyone for sharing your knowledge, experience, and passion!

Comment #189 - Posted by: Charissa at October 1, 2012 11:19 PM


24:12 (last time 24:14 on a different route)

Maintained 92 cadence all the way. Ran the first 1000m sub 4:30 but couldn't hold that pace.

Should I try to run 1000m intervals at 4:30 with 1 or 2 minutes of rest in between to improve my time?

Comment #190 - Posted by: Memuc at October 1, 2012 11:48 PM


On treadmill

Comment #191 - Posted by: KJS at October 1, 2012 11:51 PM


I believe distance may have been a little longer than 5k...couldn't measure precisely
awesome thou

Comment #192 - Posted by: Matteo at October 2, 2012 12:06 AM

The L1 Cert At Rogue Fitness Columbus Ohio, was something i will never forget. I truly for once in my life could actually say i enjoyed going to class. Joe,Carl, Drake, Justin, Matt, Denise and Abbi were a variety of straight kick ass! I have a whole new out look on CrossFit after spending life changing hours with them. I wish we had more time with each of them to keep on progressing on proper form. I really feel like they truly cared about us succeeding especially on fixing our weaknesses. I couldn't be more thankful for the hands on training i got that weekend. I truly feel honored to have had such professional and inspirational coaches. They really seemed like they loved what they do and made me want to one day have that same experience! Thank you all so much again!
SPC CrossFit Joe

Comment #193 - Posted by: Joe McKenna at October 2, 2012 12:07 AM


Comment #194 - Posted by: TomO/46/M/200 at October 2, 2012 12:47 AM

3k - 15:00 Knee was ratshite

Comment #195 - Posted by: DPL at October 2, 2012 2:07 AM

22:19 at 105 F outside. Not bad in the desert me thinks.

Comment #196 - Posted by: Adam Ferguson at October 2, 2012 4:18 AM

Phenomenal course at CrossFit Morristown! I cannot say enough good things about the Seminar Staff - incredibly knowledgeable, friendly, helpful...just all around bang up job!

Thank you for an incredible weekend! This has changed my way of thinking and my life.

Comment #197 - Posted by: Kati at October 2, 2012 5:17 AM


Not my fastetst, but it was the first time I've done it with no breaks. So this is the PR benchmark.

Comment #198 - Posted by: Sinal M/33/5'9"/210lbs at October 2, 2012 6:32 AM

M/ 38/ 134 lbs/ 5'-6"
I did a different WOD last night
Last last night, at about 10:30 I did JT in the park across the street from me.
As Rx, a little sub 10:00
(I lost the timer in the dark and it was a couple minutes of looking for it with a flashlight.. funny now, but then it pissed me off.)
I hung up my rings and with VERY LITTLE warm up, I banged out JT. 21-15-9 or HSPU, Ring Dips and pushups.
I do my HDPUs against a tree... so the uneven ground and little rocks and what not kind of slow me down, but I think it's more fun.
The HSPUs caught up to me on the last set for sure. I did singles for the last 3... that never happens that badly.
POST WOD: I did a bunch of technique single HSPUs since I was crashing using the kipping HSPU. They got a little easier with the kip. Then I did a bunch of skin the cats to loosen up the shoulder and just stretch all that upper body out. I almost always do that post JT WOD.
I had my dog with me and had to take a little time to tie her to a tree when someone else was walking their dog in the park nearby.

Comment #199 - Posted by: Anton at October 2, 2012 6:52 AM

CrossFit Level 1 course at Rogue was an excellent expierence! You were all very knowledgeable and kept the class engaging and fun throughout! Special thank you to all the coaches Joe, Carl, Drake, Justin, Matt, Denise and Abbi- awesome group of people!

Comment #200 - Posted by: Brandon Mann at October 2, 2012 7:11 AM

First 5k for time, goal was under 24:00. Barely made it.

Comment #201 - Posted by: Jeff Winterton at October 2, 2012 7:42 AM

24:41 - hillly gravel trail. 70degF and cloudy.
3 months since meniscus repair. First 5k timed run - have done some shorter runs and some fartleks. Very happy with results.

Comment #202 - Posted by: Woody87 at October 2, 2012 7:50 AM



Comment #203 - Posted by: Mike at October 2, 2012 7:50 AM

26:03, need to go faster next time. Still had some gas left in the tank when finished.

Comment #204 - Posted by: craig M/52/5'9/175 at October 2, 2012 8:12 AM


Comment #205 - Posted by: myles456 at October 2, 2012 8:38 AM


Comment #206 - Posted by: Eric B at October 2, 2012 10:13 AM

CrossFit Strong in Dallas had a kick ass level 1 course! The instructors did a fantastic job keeping the course interesting, informative and professional!

Comment #207 - Posted by: Jesse H. at October 2, 2012 10:21 AM

Level 1 in Columbus, Ohio was fantastic. So many good things to say about all the trainers, but in general it was obvious that the trainers were all pushing for virtuosity in us and in themselves throughout the weekend.

Joe - kept a great flow, nothing was too short and nothing went too long, end everything was clean. His discussion on virtuosity transcended above crossfit and into general life. Awesome.

Karl - made a simple/complex tool very understandable and transitionable when teaching on the GHD - "it is a cool piece of kit"!?

Denise - brought a great combination of intensity and humor to the teaching. And since intensity is the variable to produces results... well done.

Matthew - had very little time with him, but the value was immense when covering the key components and progressions of the muscleup.

Abi - fantastic! I don't want to sound too sexist by saying that before this weekend I doubt that I could have a woman as my coach. That said, I would love and want to have Abi as my coach. So knowledgeable; so intense; so easy to approach; and so comfy in her skin. She was great.

Justin - was very good with pointing out movement faults and providing cues for correction... only had him for the squat demo, but he was very good.

Drake - did a very effective "quick and dirty" on the snatch. He took one of the most technical movements and was able to teach effectively on key components in a short amount of time. Well done!

Don't think I left anyone out, but if I did it was only because my brain could only take in so much high-density info.

Thanks to all and hope to run into some of you in the future

Comment #208 - Posted by: Jared Van Anne at October 2, 2012 10:30 AM

3 mile run
30 K's to E's
25 Push Ups

Comment #209 - Posted by: dyagg at October 2, 2012 11:06 AM


29:55, have not ran 5K in two yrs. was shooting for under 30 and just made it. Just started back crossfit 3 wks ago

Comment #210 - Posted by: Chris at October 2, 2012 11:53 AM

20.50 ASRX

On a treadmill with 2% incline

Comment #211 - Posted by: Nathan/m/165#/1979-since2008 at October 2, 2012 12:13 PM


Comment #212 - Posted by: jfurtado at October 2, 2012 12:21 PM

The Level 1 cert at Bellevue was an amazing experience. I went into the weekend hoping to improve my own crossfit skills and get some tips for training clients and came out with more than I could have excpected. Lots of useful cues for me and tips to help me train others. Thanks so much to all the trainers, Kurtis, Todd, Nadia, Chris, Sarah,and Nicco.

Comment #213 - Posted by: Nancy at October 2, 2012 1:21 PM



Comment #214 - Posted by: Patrick at October 2, 2012 1:36 PM



Comment #215 - Posted by: Jon Craig at October 2, 2012 2:02 PM

@ home
800m loop

Comment #216 - Posted by: Jeff & Charity @ CF Snohomish at October 2, 2012 2:14 PM

DALLAS Strong rocked! We had and awesome experience and we can't wait to spread the knowledge and skills we gained with everyone at our box!! Thanks guys!!

Comment #217 - Posted by: Haley & Jordan at October 2, 2012 2:19 PM

What an amazing weekend in San Diego! Our coaches were absolutely amazing. Professional, knowledgeable, humorous and attentive. Stephane, Kimmy, Dave, Austin, Josh and Carlos are all class acts. We learned such valuable information and had fun at the same time. All of the coaches did a fantastic job at explaining the information, ensuring that all questions were answered and even made us a laugh a little! Thanks for a great weekend!

Comment #218 - Posted by: Denise Bodman at October 2, 2012 2:28 PM

LV1 Cert Rogue this past weekend was awesome. Great bunch of trainers, tons of great hands-on info. Joe DeGain is as fierce a teacher as he is competitor.

Comment #219 - Posted by: Seth at October 2, 2012 3:05 PM

Ran a 5k near Moab in Negro Bill Canyon to Morning Glory Arch. After a short recovery in the shade of the arch I ran another 5k back to my car. It was my wife Teresa's birthday and her idea to run. Run felt great and all of the rocks, stream crossings, and small cliff drops kept my brain entertained. Best part was when I passed a group of 50 year old hikers who called me "An extreme athlete". Would not have been able to perform as well without CrossFit. Keep up the great work HQ. -Telluride CrossFit

Comment #220 - Posted by: Andrew Brachle at October 2, 2012 3:24 PM

Level 1 Cert at Rogue in Columbus was AWESOME!!! Joe DeGain and crew really brought their A-game!! Denise and Abbi were two kick-ass chicks!!! Karl, Drake, Matt, and Justin were incredibly knowledgeable and helpful! Joe was perhaps one of the greatest instructors I've ever had the pleasure of listening to! My weekend in Columbus was unforgettable...hard not to be with the outstanding coaching crew and rockin' athletes from all over!!!

Comment #221 - Posted by: Krissy at October 2, 2012 3:48 PM

23:15, nice way to unwind after work

Comment #222 - Posted by: Mark Frazier at October 2, 2012 5:34 PM

Crossfit Morristown!! Best trainers, great knowledge of crossfit! Loved every part of it. Cant wait to continue!

Comment #223 - Posted by: Savannah at October 2, 2012 6:34 PM

Crossfit Morristown- Thanks to all the great trainers for all your help. Dennis thank you for all the insight. Thank you Karianna for hosting.
Hell Yea!

Comment #224 - Posted by: Greg at October 2, 2012 6:38 PM

sub spinning 12,5km 20:03

Comment #225 - Posted by: lucio1928,M/40/184cm/96kg at October 2, 2012 7:00 PM


Comment #226 - Posted by: Jeff Carver at October 2, 2012 10:04 PM

L1 at Rogue

What a great experience. I learned so much and couldnt wait to get home and spread the kool-aid. Joe and his team was awesome and having coaches from different places with a vast majority of skills helped bring my. Weaknesses to a new level. It was a great pleasure to attend this course and I had a lot of fun. I learned a ton and already implementing it at home. Once again thanks.

Dan M

Comment #227 - Posted by: Dan at October 2, 2012 10:06 PM

8mph (7:30 pace)


Comment #228 - Posted by: dsm19 M / 33 / 6'0 / 210 at October 3, 2012 3:31 AM

CF L1 Columbus
Great Job! Instructors were energetic & informative. I enjoyed everything.

Comment #229 - Posted by: Jeff Tysinger at October 3, 2012 6:03 AM


Comment #230 - Posted by: Jetté 43/M/5'11"/17 at October 3, 2012 8:25 AM


fastest mile 8:30. 1:40 reduction since i started 4 months ago.

Comment #231 - Posted by: ChrisXL at October 3, 2012 8:59 AM

Ran 5K at end of sprint triathlon (400m swim, 12mile bike...), 21' flat.

Comment #232 - Posted by: Ajax at October 3, 2012 12:06 PM


Comment #233 - Posted by: Randy M/36/155 at October 3, 2012 12:30 PM

29:00 flat

Comment #234 - Posted by: abh f/27/5'5/130 at October 3, 2012 4:54 PM



Comment #235 - Posted by: mom to five at October 3, 2012 5:46 PM

LVL 1 in Dallas was totally the place to be! Feel bad for everybody esle in there lvl 1's this weekend because they wish they could have came to Dallas Strong. Awesome facility, Great coaching and phenomenal course, can't wait to spread the CrossFit knowledge. Best part of the weekend was doing Fran with headquarters there, can't wait for that post on the main site. I have to say it again great job coaches!!!

Comment #236 - Posted by: Jacob at October 3, 2012 11:19 PM


Comment #237 - Posted by: Mel Dins at October 4, 2012 5:43 AM



pr by 1 second!

Comment #238 - Posted by: T. Swihart at October 4, 2012 7:31 AM

Jeff @ home
Road route

Comment #239 - Posted by: Jeff & Charity @ CF Snohomish at October 4, 2012 8:18 AM

5K @ NGA


Comment #240 - Posted by: ferb44 171# at October 4, 2012 9:43 AM

Ive been doing cf at an affiliate for almost five years now, but i still didnt know what to expect at my L1 cert. but the staff in columbus rocked, and opened my eyes to hundreds of points i had never seen before. thanks cf and columbus crew.

Comment #241 - Posted by: matt at October 4, 2012 12:54 PM


3 miles @ 28:30 min

Comment #242 - Posted by: pjduenas at October 4, 2012 4:59 PM

Compare to:
100501 - 20:29 (track at park)
090720 - 23:11 (neighborhood route)
090307 - 22:58 (track at park)
080810 - 25:35 (neighborhood route)
080311 - 22:11 (track at park)
080116 - 26:51 (neighborhood route)
071228 - 22:51 (track at park)

Comment #243 - Posted by: B. Rhaly at October 4, 2012 5:41 PM

Level 1 @ Rogue---amazing. I can't believe the coaches we had---from all over the world. Each one of you had fantastic eyeballs for watching what we were doing and giving feedback in an encouraging but direct way. I felt like a sponge all weekend just soaking in your expertise. I honestly feel like I couldn't have gotten better coaching from anywhere. You broke down my movement and that's exactly why I was there. Thanks for helping me move toward constant improvement. You all ROCKED. Thank you sooooo much!!!!

Comment #244 - Posted by: Shelly at October 4, 2012 7:38 PM

Day 158
On the greenway.
Made up on Fri - 121005

Comment #245 - Posted by: fargingbastige at October 5, 2012 8:41 AM

BW 177
22 pound vest

Comment #246 - Posted by: Rojas at October 5, 2012 4:07 PM

Ran course at Raulston arboretum. Intended to run sprints within 5k. Turned ankle pretty bad shortly after starting. Kept going after I recovered. Big struggle though.
4/8/12:Must not have done
In Vegas. Decided to go for run. Turned out 5K WOD posted. Didn't realize it until I got back. So, ran 4.03 in 31:14. Dealt with crosswalks, etc. 7:42/mi pace. So converted to 5k - about 23:45
9/22/11: 23:25
Better pace at end this time. Didn't run intervals. Just tried to keep good pace.
23:54. Rawls Ch Rd
Very disappointing last 1K. Avg pace around 5:30 on last 1K.
2/9/11: 24:04
10/28/10: 24:16 at Myrtle Beach.
7/28: 23:12
Felt great. Tried to use more hip as I saw at Games. Made down & esp up hills much better. Legs not near as tired.
7/28: 23:14
12/9/09: 24:25
11/9: 24:37
10/9: 24:40
9/3: 24:58
7/20: 24:38
6/15: 23:25
5/25: 22:21-PR
4/9: 23:30
See 7/20/09 for further history

Comment #247 - Posted by: jrm at October 6, 2012 7:48 AM

22:54 outdoors.

Comment #248 - Posted by: Edwin 29/M/68"/170 at October 6, 2012 9:02 PM

First one in a while
Lungs were ok legs were not
Left knee pain

Comment #249 - Posted by: Johnh 44/205 at October 7, 2012 9:03 AM

L1 Dallas CF Strong! Thanks guys for a great weekend. It was so informative and FUN!

Comment #250 - Posted by: becca at October 7, 2012 6:50 PM

PR 28:03


30:07...didn't walk til I was almost to the last bridge and I walked...it sucked

Comment #251 - Posted by: cleveland at October 8, 2012 8:54 PM

2 miles: 15:05

Comment #252 - Posted by: MikeyPaul/m/31/170 at October 9, 2012 5:00 AM


Comment #253 - Posted by: Jason Hudson at October 10, 2012 10:03 AM

First Crossfit workout. 2.5 mi. 23:44. Felt OK.
Need to improve.

Comment #254 - Posted by: Chris at October 15, 2012 3:54 PM

back of the house trail run



Comment #255 - Posted by: phat boi at October 16, 2012 8:20 PM

11 laps 20:36

Comment #256 - Posted by: nsb at October 17, 2012 7:19 PM



Comment #257 - Posted by: Gar at October 18, 2012 6:55 PM

Run: 5k

Comment #258 - Posted by: Harpo m/45/5'7"/145 at October 28, 2012 3:50 PM

It's summer time in Melbourne but it was raining hard when I ran... Great way to cool down. Did 17:45 for a very flat 5km. Not too many other out running this morning...

Comment #259 - Posted by: Marty at February 27, 2013 1:29 PM

Sub ride bike to work

Comment #260 - Posted by: Doug at June 16, 2013 4:49 PM


not bad for my second ever 5K

Comment #261 - Posted by: stellie at August 1, 2013 5:40 AM

Not bad for second ever 5K and biked 23 miles yesterday.

Comment #262 - Posted by: elaine at August 1, 2013 5:45 AM
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