October 8, 2012

Monday 121008

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

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CrossFit Level 1 Certificate Courses: Peak 360 Fitness, Rogue Fitness, CrossFit Strong, CrossFit Park City, CrossFit Milford, CrossFit Ethos, CrossFit Atlanta, CrossFit Scottsdale, Norcal CrossFit, CrossFit Vancouver, CrossFit Twente, CrossFit Revolution X, CrossFit Spangdahlem.
CrossFit Coach's Prep Course: Rainier CrossFit.
CrossFit Kids Course: Trident CrossFit.


"Powerlifting Good Mornings" with Shane Sweatt - CrossFit Journal preview video [wmv] [mov] [HD mov]


WOD Demo with Kevin Ogar and Matt Hathcock - video [wmv] [mov] [HD mov]

Posted by Pukie at October 8, 2012 5:00 PM
Comments

Looks good can't wait. In fact I think iam going to go do it now.

Comment #1 - Posted by: hollyhog at October 7, 2012 5:15 PM

What's a good substitute for rope climbs?

Comment #2 - Posted by: Anthony at October 7, 2012 5:30 PM

This looks painful but awesome! I think it's because Crossfit is trying to force the epic turkey dinner us Canadians had this weekend out of our systems. Happy Thanksgiving!

Comment #3 - Posted by: Nooj at October 7, 2012 6:06 PM

Subitute for rope climbs?

Comment #4 - Posted by: Albert.s at October 7, 2012 6:08 PM

Burpess! Always a good substitute... -_-

Comment #5 - Posted by: Jason at October 7, 2012 6:16 PM

Awesome Level 1 this weekend in Atlanta! Can't thank the Training Staff enough for all they managed to teach us in just 2 days!!

Comment #6 - Posted by: Bethany at October 7, 2012 6:34 PM

Had a great time at the seminar this weekend, hosted at Rogue Fitness' great facility. It was definitely worth it for some of the fixes for my deadlift and other pulling movements alone. Joe and his crew did an awesome job.

Comment #7 - Posted by: Kent Newland at October 7, 2012 6:38 PM

Matt and Kevin are two of the hardest working athletes and nicest guys in the CF community.

Comment #8 - Posted by: Mike P at October 7, 2012 6:47 PM

Great Level 1 in Sydney this weekend. Thanks to all the training staff. Learnt a bucket load.

Comment #9 - Posted by: Jesse at October 7, 2012 6:47 PM

Sub rope climbs with towel pull-ups alternating your grip (one towel flipped over the bar). Other options are pull-ups on a single ring or monkey bars if you have a rig or a playground nearby.

Comment #10 - Posted by: GAC - m/30/6'4/190 at October 7, 2012 6:51 PM

"The Finn" thanks all for a great weekend at Trident CrossFit. Great Kids course whit great people!

Comment #11 - Posted by: Atte Kaasinen at October 7, 2012 6:53 PM

Awesome Level 1 this weekend in Scottsdale, AZ. Too bad the picture didn't make the cut......I thought we had a pretty good looking group. We want more "Silky Smooth Hollis!" Thanks again to the crew for all your direction this weekend !

Comment #12 - Posted by: Joel G at October 7, 2012 6:54 PM

All n00bs should refer to the FAQ.

Comment #13 - Posted by: Brandon B at October 7, 2012 6:56 PM

Kick A$$ L1 in Atlanta weekend! Chuck and the crew did an outstanding job! Can't wait to use all the information in training!! :)

Comment #14 - Posted by: Tamara "Sparkles" at October 7, 2012 7:14 PM

Had such a great time at Crossfit Atlanta this weekend. Thanks so much to Chuck, Leah, Steve, Nicole, and Andy! You guys were a great group to learn from.

Comment #15 - Posted by: Andy Irwin at October 7, 2012 7:16 PM

Amazing experience this weekend at Crossfit PC! The trainers were top notch and I feel so lucky to have learned from them! Also incredible to meet one of my idols Chris Spealler!

Comment #16 - Posted by: Andrew at October 7, 2012 7:21 PM

Too bad Joe is not in the photo from Rogue, he was my favorite. Just kidding, they were all my favorites. I absolutely loved the entire L1 Cert, and wish I could do it every weekend. But I'm also delighted that Monday is my rest day, see above.

Comment #17 - Posted by: sarah k. at October 7, 2012 7:33 PM

This looks awesome, but I'm recovery from a rotator cuff tear in my left shoulder and I'm sick. Hmm... what to do.

Comment #18 - Posted by: Colin at October 7, 2012 7:50 PM

Just want to say thank you to Cherie, Gale, Lance, Mike, Austin, and Bobbi all the amazing trainers and attendees at Crossfit Strong this weekend in Dallas Tx, couldn't have had a better group to become a part of this great community with. Hope to stay in contact with all of you, and possibly work with some of you one day.

Comment #19 - Posted by: Brian Steffenilla at October 7, 2012 8:06 PM

Awesome Level 1 this weekend at CF Atlanta. I can not thank Chuck, Nicole, Andy, Leah and Steve enough for the information they shared with all of us.

Comment #20 - Posted by: Christian Atkinson at October 7, 2012 8:13 PM

Really enjoyed the Scottsdale cert. Justin, Matt, Lisa, Dave, and silky smooth Hollis were better than you could ask for!
Can we have our picture now? :)

Comment #21 - Posted by: BPemberton at October 7, 2012 8:24 PM

Had an awesome time at the Level 1 class in Scottsdale!! Thank you so much Justin, Matt, Lisa, Dave, Jason, and Azadeh! You have provided me with the tools/skills to give people the amazing gift of CrossFit! Lame we got no picture love HQ!

Comment #22 - Posted by: Mike at October 7, 2012 8:35 PM

And how could I forget, Hollis Silky Smooth!!

Comment #23 - Posted by: Mike at October 7, 2012 8:37 PM

Many thanks to all of the trainers who conducted the level 1 cert. at CrossFitPC this weekend. What an education I got in two days! Not only did I learn so much more about CrossFit, but I learned what my son is passionate about...and what he does EVERY weekend!
Everyone was helpful, patient and professional entertaining our questions and concerns. Thanks!

Comment #24 - Posted by: Jill Spealler at October 7, 2012 8:50 PM

Thanks to Justin for being an awesome "Cruise Director", Lisa for teaching and reminding me to push my knees out, Dave for making an example out of me on my Push Press, Matt and Hollis. You were all great. Also thanks to CrossFit Scottsdale for letting us in. You are all awesome and did a wonderful job!!!

Comment #25 - Posted by: JoBeth at October 7, 2012 8:58 PM

Great time at the Level 1 training in Laguna Hills, Ethos CrossFit. Coaches were very professional, super knowledgeable, had great technique pointers, gave great coaching cues and made sure everyone left without any questions. Huge thanks to all the trainers. Priceless!

Comment #26 - Posted by: Jfurtado at October 7, 2012 9:16 PM

Couldn't be more grateful to Cherie, Bobbi, Gale, Lance, Mike and Austin for such a great course at CrossFit Strong in Dallas! The class was amazing! The trainers were amazing! And I have a new confidence that's going to take me a long way! Thank you!!!

Comment #27 - Posted by: Jenny Hogue-McCarty at October 7, 2012 9:20 PM

Thank you so much Jason Khalipa, Neil Maddox, Russell, and crew! Best group of people ever!

Comment #28 - Posted by: Jon Sczepanski at October 7, 2012 9:25 PM

Great job to all the CrossFit scottsdale instructors at the level 1 seminar. Thanks to all you guys made it fun and serious. I learned a lot and hope to apply my beautiful newfound skills on some CrossFitters. I will always take them back to the basics when their form breaks down. All of you guys are very knowledgeable, and you can teach it in an easy way to understand. All of you guys work very fluent together and are a great group. Azadeh rocks!!

Comment #29 - Posted by: George Washington at October 7, 2012 9:37 PM

Had an awesome time with the hq training staff at Crossfit Vancouver. Thanks for the help

Comment #30 - Posted by: Travis at October 7, 2012 10:01 PM

Thanks to the Coaches and Revolution X for an awesome L1 Trainer course over weekend...best course I have ever done. Big thanks to Brett Fford for his assistance and Kev for his fantastic execution and instruction of technique!

Comment #31 - Posted by: renee at October 7, 2012 10:01 PM

My palms are still jacked up cause of the 100 burpee pulls. Looks like fun though!!!

Comment #32 - Posted by: Josh at October 7, 2012 10:41 PM

Male / 24/ 185
18:01 as RXd

The hardest part for me was the rope climbs ... I need to practice the footwork that it takes. Its funny how I can do rope climbs with just arms when im fresh but during a tough WOD just arms is not happenin.... lol DO WORK !!!!

Comment #33 - Posted by: Tony at October 7, 2012 11:12 PM

Had and awesome time at NorCal crossfit. Cant thank the coaches enough. Gained more knowledge and experience in two days than i have in years.
Also learned that the only thing more awesome than Jason's triceps is Pat's beard

Comment #34 - Posted by: cody at October 7, 2012 11:34 PM

Had a great time at the course in Vancouver. Thanks to every single one of the instructors. Learned lots on technique and cueing.

Comment #35 - Posted by: Shayan V. at October 7, 2012 11:40 PM

Great job by the Coaches at the level 1 cert held at Crossfit Rev X Sydney Australia.You couldn't ask for better.Thanks Very Much Brett,Danny, Taryn,Kevin & Kimo.i took a lot away from this course,the attention to detail by the coaches was Top Class.Thanks again for a great weekend.I'd recommend it to anyone.

Comment #36 - Posted by: Peter Wilkins at October 7, 2012 11:49 PM

I would to thank the trainer staff of the level 1 trainer course @ CrossFit Twente in Holland!
Thanks Karl, Jami, Davs, Nolan, Steve and Simon! Great job, learned a lot!

Yves

Comment #37 - Posted by: Yves van Oostrom Soede at October 8, 2012 12:12 AM

21:46

Subbed 3:1 single-unders for double-unders
Subbed 5 towel pull-ups + 5 squats for each rope climb
Scaled OHS to 20kg

Comment #38 - Posted by: Brett (M/24/188cm/77kg) at October 8, 2012 12:39 AM

Karl, Drake, and Denise did an awesome job with our athletes here at Spangdahlem and surrounding areas. Thanks for forging more elite BAMFs over here, CrossFit Training staff!

Comment #39 - Posted by: Mark M at October 8, 2012 1:46 AM

44/m/176cm/73kg

18:23

Sub'd 25 rope climb moves (short rope hanging from pull-up bar) for the 5 rope climbs.
Hoped to stay sub 18 minutes, but those rope climb moves and the unanchored butterfly sit-ups took a lot of time

Push-ups 30/12/8
DUs unbroken
K2E 16/9
Box jumps slow but unbroken
OHS 15/10
L-pull-ups 7x3, 2x2
Sit-ups slow but unbroken

Comment #40 - Posted by: Memuc at October 8, 2012 1:57 AM

Park city lvl 1 cert was awesome. Lvl 1 will be only one of many of these that i attend. Chris, Kimmy, Zach, Dave and Chris were all immaculately knowledgeable, professional and fun. Thanks.

Comment #41 - Posted by: Alan Perkes at October 8, 2012 2:28 AM

What's a good substitute for crying as I read a workout...

Comment #42 - Posted by: GIPPER at October 8, 2012 2:41 AM

19:21
Killing L pull-up :)
Keep up the good work!

Comment #43 - Posted by: Seb at October 8, 2012 2:59 AM

m/47/185

subbed rope pullups for climbs
kipping l pullups

17:40

Comment #44 - Posted by: cosmo at October 8, 2012 3:15 AM

22'35" (n00b)

100 ft lunge
50 Push Ups (5 * 10, alternating on fists/palms)
300 skip sub for double unders (3 * 100)
15 knees to elbow
5 pull ups
50 box jump (10/10/10/20)
25 Squat
10 burpee pull ups
50 sit ups (25/25)

Realise this is not totally equivalent, but our pull up bar is so close to the wall, I can't kip and doing them without is h-a-r-d at the moment, esp mid way through a session. Probably lost 1-2' on rest. Will work harder..!

Comment #45 - Posted by: Stephen at October 8, 2012 3:15 AM

18:02 (subbed 5 Rope climbs with 75 towel pull-ups)

Comment #46 - Posted by: gb 45/m/71"/185# at October 8, 2012 3:31 AM

Level 1 at CF Atlanta was amazing! Had a great time! Wish it would have lasted longer!

Comment #47 - Posted by: TJ at October 8, 2012 3:31 AM

Big thanks to Brett and team from Level 1 @ RevX. Awesome fun weekend learnt so much! Totally inspired !! all I need now is a mohawk !!

Comment #48 - Posted by: Benny L at October 8, 2012 4:15 AM

23:15

Comment #49 - Posted by: GIPPER at October 8, 2012 4:42 AM

Need some help, broke my hand over weekend, thinking of some work outs that I can do but all I can think of is doing run, squats, sit ups and box jumps. Anyone else know of any others i can do.

Comment #50 - Posted by: nathan at October 8, 2012 4:49 AM

L1 in Syney at Crossfit RevX was an absolute awesome experience!! Thank you for the inspiring quality in coaching and the motivational boost team: Brett, Danny, Kevin, Kimo and Taryn.

Comment #51 - Posted by: Sam P at October 8, 2012 4:51 AM

M/45/5'11"/195

100' Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 12' Rope climbs
50 20" Box jumps
25 65# Overhead squats
25 Pull-ups
50 Sit-ups

24:47

Comment #52 - Posted by: nutfam at October 8, 2012 4:55 AM

18:25
subbed 100 su's for du's

Comment #53 - Posted by: ART/M/445'5"/148 at October 8, 2012 5:06 AM

Just got back from my L1 at Rogue, what an awesome experience, the entire staff's wealth of knowledge was overwhelming. Everyone was so nice and helpful. And Lindsey Smith said I had a pretty solid front squat (she was looking at my butt)!!! Thank you everyone!!

Comment #54 - Posted by: R.E. at October 8, 2012 5:06 AM

Rx'd - 18:11

Comment #55 - Posted by: Townsend m/29/5'8"/138 at October 8, 2012 5:32 AM

Hey, just started getting into crossfit lately. Just wondering about the numbers, if I cant do them all in one shot, do I rest or move on and come back?

Comment #56 - Posted by: Erik at October 8, 2012 5:48 AM

18:54
Subbed 200 single unders for the doubles
No rope climbs
15 "baby L" pullups (knees up, not feet)/10 pullups

Comment #57 - Posted by: Jim R. M/49/5'8"/155 at October 8, 2012 6:07 AM

Karl, Denise, and Drake were great! Awesome class at CF Spangdahlem!

Comment #58 - Posted by: Kyle Y at October 8, 2012 6:17 AM

M/28/5'8"/171

18:10 RX......felt like half of that time was spent on double unders, just can't string them together

Comment #59 - Posted by: Tim at October 8, 2012 6:23 AM

Excellent group of trainers at CF Atlanta. Had a great time!

Comment #60 - Posted by: Rachel L at October 8, 2012 6:29 AM

19:15 Rx'd

Comment #61 - Posted by: HIN at October 8, 2012 6:34 AM

Awesome weekend at CF Milford. Thanks to Eric and the crew for all that they gave us this weekend.

Comment #62 - Posted by: Craig P at October 8, 2012 6:46 AM

Atlanta seminar was awesome! Chuck C, Coach Andy, Nicole, Leah, Steve, and Logan were all very helpful and informative.
Best damn seminar, period!

Comment #63 - Posted by: Mike Shopene at October 8, 2012 6:52 AM

M/34/185#/5'8"
Rx'd 17:26. Great way to start the week.

Comment #64 - Posted by: Chris N at October 8, 2012 6:55 AM

Fantastic Kids Cert this weekend at the also fantastic Trident Crossfit in Alexandria, VA. Can't wait to use the cues on kids and even adults! Thank you to Erik, Ali, Kelly and John. Very professional and inspiring group of trainers.

Comment #65 - Posted by: Charlie M at October 8, 2012 7:01 AM

Can't wait to use what I learned this weekend at L1 in Atlanta. Thanks to the whole staff!

Comment #66 - Posted by: RB at October 8, 2012 7:04 AM

F/42/5'6"/145

modified and scaled (back still hurting from DL injury 4 days ago)

100 ft walking lunge
25 push-ups
50 DU's
12 KTE
3 rope climb, 12'
25 box jump, 20"
12 OHS, 35#
12 pull-ups
50 sit-ups

20:22

Comment #67 - Posted by: mom to five at October 8, 2012 7:04 AM

18:28 Rx'd

Whoop!

Comment #68 - Posted by: james.patrick [M/50/66"/135] at October 8, 2012 7:04 AM

26:48 rx'd.

Comment #69 - Posted by: Jeff A. at October 8, 2012 7:26 AM

Thanks Boz, Miranda, and Todd for spending your weekend with us at the Coaches Prep Course. It was fun to get picked apart and do some picking with great people under watchful eyes.

Comment #70 - Posted by: Laurie at October 8, 2012 7:39 AM

Male/35/145

17:27

Question on Overhead Squats. I seem to rock forward to my toes at the bottom, is that normal? Suggestions

Comment #71 - Posted by: scrappy at October 8, 2012 7:39 AM

26:06

Comment #72 - Posted by: Andres Pacheco at October 8, 2012 7:42 AM

16:59 (l ish pull-ups )

Comment #73 - Posted by: mlt at October 8, 2012 7:56 AM

19:33 as rx'd.

Comment #74 - Posted by: Kyle Bisceglie, 45/m, 5'10", 180 at October 8, 2012 8:00 AM

33:03

100 walking lunges
50 push ups
50 tuck jumps
25 knees to elbows
50 dumbbell swings -20kg
50 box jumps
25 overhead squats
25 L pull ups
50 sit ups


Comment #75 - Posted by: Dan Roach at October 8, 2012 8:02 AM

m/41/5'11"/165

22:38 Rx

retired army 1SG
clarksville, TN

Comment #76 - Posted by: mark nash at October 8, 2012 8:08 AM

21:16.15 good workout. The first crossfit workout!
Sub the rope climbs for 45 degrees incline tube climbs. No weighted overhead squat since didnt have any barbell or weights.
Took way too many rest periods

Comment #77 - Posted by: Zayed at October 8, 2012 8:09 AM

L1 class in Milford Ct was Great this weekend. Thanks to the CF instructors who made it an enjoyable and informative weekend.

Comment #78 - Posted by: Ralph at October 8, 2012 8:19 AM

Day 161
M/45/6'0"/191
Made up WOD - Sat 121006
100 burpee pull-ups
Time: 17:49

Comment #79 - Posted by: fargingbastige at October 8, 2012 8:38 AM

Oh boy! This one should be fun/painful!

Comment #80 - Posted by: J at October 8, 2012 8:38 AM

Great weekend in Vancouver, the staff very interactive, efficient, and fantastic public speakers. It was a treat to meet Angie Pye and have her share some of her knowledge with us. Thank you very much for such a great experience.

Comment #81 - Posted by: Leonie Coulson at October 8, 2012 8:43 AM

M/33yrs/72"/180#

19:54 - Upper-case L pull-ups looked more like lower-case L pull-ups towards the end, otherwise as rx'd!

Comment #82 - Posted by: Mike at October 8, 2012 9:06 AM

47:56. Lying knees to elbows, grey/orange band pullups

Comment #83 - Posted by: Elliott Harding at October 8, 2012 9:10 AM

22:43

Mods:
50 16# wall balls shots for 5 rope climbs
50 50# dumbbell front squat for 25 OH squat
Regular pullups!

Fun WOD!

Comment #84 - Posted by: Energizer Bunny at October 8, 2012 9:11 AM

14:21 rxd

Comment #85 - Posted by: aermio m/34/5'7"/160 at October 8, 2012 9:29 AM

17:23
Sub'd 8 10' pole climbs for the 5 15' rope climbs.

Comment #86 - Posted by: phill 37deg21'41"N 118deg23'43"W at October 8, 2012 9:51 AM

subbed 5 15' rope climbs for 7 12' rope climbs
otherwise asRX
m/23/180
11:20

Comment #87 - Posted by: Evan at October 8, 2012 10:10 AM

The L1 Cert at CrossfitPC was an incredible experience! Thank you to all of the trainers - you are all rock stars! Kimmy, Chris M., Chris S., Zach & Dan - thank you. You made more of an impact than you know :)

Comment #88 - Posted by: Erika at October 8, 2012 10:11 AM

Level 1 course was great at Rogue Fitness in Columbus Ohio! I felt I learned a lot move about crossfit and why/how it works. Everyone was really helpfully with any questions. Had a fun time, and just want to thank the whole crew for everything.

Comment #89 - Posted by: Brenda Ballas at October 8, 2012 10:20 AM

Thanks to the trainers and staff at CrossFit Scottsdale!

Affiliation here we come!

www.mesaelitefitness.com

Comment #90 - Posted by: JW at October 8, 2012 10:23 AM

A M A Z I N G Level 1 Cert at Crossfit ATLANTA! Coaches Chuck, Leah, Nicole, Andy, Steve and Logan were awesome! They were such great teachers and they helped us not just memorize Crossfit Principals for the test but actually learn and understand them. I can't say enough about them.

The people there were incredible too! It was a great start for me to get in to the community and I felt very welcome. Anyone I met at the certification please keep in touch! I'm in the 7th picture down (Crossfit Atlanta) on the left with the white 'Courage' shirt on (exausted because it was RIGHT after Fran!!)

Now let's wake all these zombies in Atlanta up and show them what Crosfit is! HELL YEA!!!
(Does anyone remember what Coach Andy would actually say??)

Shane@youngeru.biz

Comment #91 - Posted by: Shane Bonilla at October 8, 2012 10:23 AM

Such a kick ass level 1 class this weekend in Vancouver! Kurtis Bowler did a sick job, as well as all of the other seminar staff members! Thank you guys!

Comment #92 - Posted by: Nick Davis at October 8, 2012 10:33 AM

20:12 as rx'd

Comment #93 - Posted by: SB at October 8, 2012 10:40 AM

M/43/5'8"/170

RXd 13:48

Comment #94 - Posted by: Jon Craig at October 8, 2012 10:47 AM

RX'ed Time 15:40

Comment #95 - Posted by: stryder9 M/37/5'8"/155# at October 8, 2012 10:48 AM

26/M/5'10/155
Sub'd a bunch on this one
50 step-lunges for 100ft walking lunge (limited space)
15 rope pull-ups for 1 rope climb
tuck jumps for double unders

Time - 20:51

Comment #96 - Posted by: Paul at October 8, 2012 11:00 AM

F/43/180/5'10"

33 walking lunges
50 push ups
50 double unders
25 knees to elbows(laying down)
5 rope climbs (13')
50 box jumps (20")
25 OHS 45#
10 L pull ups
50 sit ups

24:16

So I can do L pull ups... But only 1 at a time with rest between each one.... Time consuming.

Comment #97 - Posted by: JuliePlatt at October 8, 2012 11:01 AM

f/30/5'5/123

subbed 50 DU for 100 SU, regular pull ups for L pull ups

all else as rx'd

18:22

Comment #98 - Posted by: Kristen, Bagram AFG at October 8, 2012 11:08 AM

47 min- very modified- equipment constraints

Comment #99 - Posted by: rangerboy at October 8, 2012 11:27 AM

26:05

100 walking lunges
50 push ups
50 tuck jumps
25 knees to elbows
50 dumbbell swings -20kg
50 box jumps
25 overhead squats
25 L pull ups
50 sit ups

Comment #100 - Posted by: Reice at October 8, 2012 11:28 AM

M/35/175

15:56
Subbed toes2bar for k2e
And chest 2 bar for L-sit

Comment #101 - Posted by: Jesse Cook at October 8, 2012 11:38 AM

Subbed the rope climb for 25 extra pull-ups....other than that as rx'd. 22:30 Good One...Doing the "Ultimate Murph" tomorrow...I hope I have enough energy left to actually type how I did. Wish me luck my fellow CrossFitters :-)

37/M/186

Comment #102 - Posted by: Antoinne at October 8, 2012 11:40 AM

CFM...
100 foot walking lunge
20 push ups
20 double unders
20 knees to elbows
10 pullups
20 stepus
20 overhead squats #35
20 pull ups
20 knees to elbows

15:03 @31 wks

Comment #103 - Posted by: brittk at October 8, 2012 11:53 AM

Modified slightly to:

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 12 ft
50 Double unders
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

19:22

Comment #104 - Posted by: Kevin C. (M/53/5'11"/175) at October 8, 2012 11:54 AM

Why aren't my comments being posted?? I wrote a comment last night and this morning and they aren't there...What's up?

Comment #105 - Posted by: Shane Bonilla at October 8, 2012 11:54 AM

@Nathan, use kettlebells and dumb bells for one arm presses, cleans, get ups, swings and snatches. One armed push ups to bench and pull-ups with bands. Dead lift with larger dumbells if you have them. Heavy squats with shouldered dumbells or kettlebells. Sled or tire drags with rope or webbing. I recovered from separated shoulder this way. Avoid temptation to do more long running and get creative.

Comment #106 - Posted by: Hambone911 at October 8, 2012 11:58 AM

I will have to sub for rope climbs and su's for du's, but I cannot wait for this tomorrow.

I completed the 100 burpee's to PU's: 23:11; I finished it, but my shoulder was acting up as normal.

Comment #107 - Posted by: Greg W./22/6'4"/190 at October 8, 2012 12:12 PM

50:22, without rope climb, first day of crossfit. Did strength training for a year, decided to change it because my endurance is low

Comment #108 - Posted by: Adam at October 8, 2012 12:24 PM

Level 1 cert in Atlanta this weekend was amazing. The coaches were very helpful in correcting my every fault in the essential movements and helped me reach a new fran and back squat PR. Thank you guys for an amazing weekend and keep up the great work. HELL YEAH

Comment #109 - Posted by: Chad S. at October 8, 2012 12:33 PM

m/42/5'8"/175

subbed 100 singles for double unders

Had to contend with the H.S. football team in the weight room--had to wait sometimes.

29:40

Comment #110 - Posted by: Mike A at October 8, 2012 12:54 PM

15:57 subbed du for su and rope climbs for 25 burpees.

Comment #111 - Posted by: chandler at October 8, 2012 12:59 PM

The CF Level 1 cert in Enschede was the most inspiring event ever !! Thanx Flowmasta Karl ;-)

Comment #112 - Posted by: Big Bart at October 8, 2012 1:00 PM

m/40/6/195
Waiting for my son to arrive...

24:12

Comment #113 - Posted by: Jeremy A. Olive at October 8, 2012 1:05 PM

I just wanted to say that the Level 1 course at Crossfit Ethos was awesome! A great group of trainers (Stephane,Sarah, kelly, Dave, Austin, Nuno, Adam and Casey and the rest of the Crew) and classmates (a shout out Axel and Chris plus the folks from Crossfit Ethos that loaned out their box for the weekend)! I’m sure that everyone is like myself and can’t late to put everything we learned into practice! A BIG thanks to all

Comment #114 - Posted by: Victor at October 8, 2012 1:09 PM

Thanks Karl, Denise, and Drake for an awesome Lvl1 course at CF Spangdahlem! It was a fun and exciting time. Hope to learn more someday from you guys... And girl..

Comment #115 - Posted by: George A at October 8, 2012 1:09 PM

29:39

Comment #116 - Posted by: Pacers at October 8, 2012 1:20 PM

Modified to:

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Modified rope climb from floor to standing
50 Box step up/down, 16 inch box
25 Overhead squats, 12 pounds
25 Dead hang pull-ups
50 Sit-ups

16:59

Comment #117 - Posted by: Carole (F/54/5'6"/135) at October 8, 2012 1:32 PM

Sub'd 75 rope pullups for 5 Rope climb, 15 ft & 50 tuck jumps for 50 double unders. All else as rx'd.
26:25

Comment #118 - Posted by: scfd1_9607 at October 8, 2012 1:45 PM

As Rx though not perfect l pull ups.

18:45

M/168#6'/38yrs

Comment #119 - Posted by: britishfireman1 at October 8, 2012 1:52 PM

As Rx though not perfect l pull ups.

18:45

M/168#6'/38yrs

Comment #120 - Posted by: britishfireman1 at October 8, 2012 1:52 PM

Couldn't ask for better coaches than Chuck, Andy, Nicole, Leah and Steve at the Level 1 Cert in Atl! The energy you guys had was amazing. You classmates were pretty awesome, too!

Comment #121 - Posted by: Stephanie Fowler at October 8, 2012 1:53 PM

Everything rx'ed except:

10 dips + 10 chin-ups per rope climb instead of rope climbs
25 Pull-ups knees up instead of L's

24'15" (Double unders took forever... need practice)

Comment #122 - Posted by: eGOLD at October 8, 2012 1:54 PM

15:37

100' Walking lunges
50 Pushups
50 Tuck jumps
25 No kip knees to elbows
5 eight foot hands only start seated/end seated rope climbs
50 24" Box jumps
25 45# OHS
25 L-sit pullups
50 Curlups


Pleased that I could do OHS - I haven't been able to do them for almost two years since my spine surgery. No kipping anything or situps either anymore due to the spine surgery.

Box jumps easily took up the most time. I've never been good at them and they still rough me up. More rope climbs and strict pullups would be fine!

Comment #123 - Posted by: Kelly Moore 49/F/5'/112# at October 8, 2012 2:21 PM

28:05
I'm embarassed to even post it. No excuses. Just didn't have it today?

Comment #124 - Posted by: Sully in Gainesville, Ga M/32//180/6' at October 8, 2012 2:33 PM

M/28/6'3/200lbs

RX'd @ 15:15
That was brtual, loved every second of it.

Comment #125 - Posted by: Daniel Madrid GFS at October 8, 2012 2:36 PM

m48/6ft/185lb
19:53 had to sub rope for towel pull ups, and subbed L pushups for normal pull ups, great work out!!

Comment #126 - Posted by: jtotch at October 8, 2012 2:39 PM

Rest cycle
M/55/6’/200

Comment #127 - Posted by: Pete In Sun City at October 8, 2012 2:50 PM

19:33 dnf

First wod in 7 weeks. Off due to major renovation project and eye surgery. DNF: got through to pull-ups and had to stop.

Comment #128 - Posted by: Ronnieboy at October 8, 2012 3:07 PM

Thanks dudes for an awesome L1 in Sydney. Thanks Rob for putting up your box for us to come in and learn/sweat a bit. I'd love to come in for another workout sometime soon!

Your awesome Danny, Brett, Kimo, Taryn, Kevin!

I learned stacks and hope to stay in touch...maybe come and workout with you guys in your boxes sometime (Noosa, T'ville, etc) :o)

Comment #129 - Posted by: Chris Bellette at October 8, 2012 3:20 PM

14:35 as RX
The L Pull Up were very hard..

Comment #130 - Posted by: Joshua Broome at October 8, 2012 3:21 PM

Sub tuck jumps for double under
15 alternate towel pull ups to 15ft rope climb
18" box
45#(20kg) OHS

For time:
100 ft Walking lunge
50 Push-ups
50 Tuck jumps
25 Knees to elbows
75 alternate towel pull ups
50 Box jump, 18 inch box
25 Overhead squats, 45 pounds(20kg)
25 L-pull-ups
50 Sit-ups

23:39

Comment #131 - Posted by: Saganamooo at October 8, 2012 3:26 PM

100m lunge walk subbed by accident, rest as rx'd
21:20
Cute wife Jen subs, 100m lunge walk, and then scaled down for rest (30pu,200skip,etc), 19:40

Comment #132 - Posted by: sebastian m/43/180/6'2" at October 8, 2012 3:28 PM

Sub tuck jumps for double under
15 alternate towel pull ups for 15ft rope climb
18" box
45#(20kg) OHS

For time:
100 ft Walking lunge
50 Push-ups
50 Tuck jumps
25 Knees to elbows
75 alternate towel pull ups
50 Box jump, 18 inch box
25 Overhead squats, 45 pounds(20kg)
25 L-pull-ups
50 Sit-ups

23:39

Comment #133 - Posted by: Saganamooo at October 8, 2012 3:37 PM

M/29/5'10"/185lbs

21:16.5
Sub Double unders for Tuck jumps, and rope climbs for 30 degrees tube climbs, and 25 weighted overhead squats for 50 non/weighted overhead squats.

I've been using the warm up as everyday routine, for preparation to start actually doing the workouts. Im proud to try and finish the workout for the first time ever!

Comment #134 - Posted by: Zayed at October 8, 2012 3:47 PM

Level 1 cert Columbis was great nothing like learning from the best. Can't wait to put it all to work. Anyone that can get Joe Deguin and his team need to they were great.

Comment #135 - Posted by: William Baker at October 8, 2012 3:53 PM

M/33/169/5'6

Scaled:
65Lb Overhead Squat to 45.,
15ft rope climbs for 5x15 towel pullup

Rest as Rx.

17:21

Comment #136 - Posted by: Aldo V. at October 8, 2012 4:23 PM

26 minutes 27 seconds Substitute rope climbs for close grip cable pull downs hundred pounds 30 times

Comment #137 - Posted by: Corso LI at October 8, 2012 4:26 PM

100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft(sub 75 towellpullup)
50 Box jump, sub 22 inch box
25 Overhead squats, sub60 pounds
25 L-pull-ups
50 Sit-ups
30:25

Comment #138 - Posted by: lucio1928 at October 8, 2012 4:36 PM

F/51/5'6/125
23:30
100 ft walking lunges
50 push ups 40/10
50 tuck jumps
25 kte broken
15 ring dips broken
50 box jumps 24 inch
25 ohs 45# 15/10
25 knees up pull ups sucked 2 or 3 at a time
50 Ghd sit ups 30/15/5

Comment #139 - Posted by: D.S. at October 8, 2012 4:37 PM

M/35/5'4"/146lbs
As RX'd
13:29
Then did 3 rounds for time
135lbs hang power cleans 10 reps
30 double unders
4:50

Comment #140 - Posted by: Matt Burritt at October 8, 2012 4:48 PM

M/20/5'8"/180lbs

as rx'd 23:00

Comment #141 - Posted by: andrew.p at October 8, 2012 5:04 PM

As rx'd 18:41.

Comment #142 - Posted by: Kurt M/39/185 at October 8, 2012 5:22 PM

Thank you Crossfit Seminar Staff Atlanta! The passion and instruction was great! Thanks Chuck, Andy, Leah, Nicole, Steve, & Logan. I had a great time.

Comment #143 - Posted by: Fred at October 8, 2012 5:48 PM

Sub 50 chinups for rope climbs. Did rest as rx'd.
24 min 44 sec. Think I could have done it quicker without taking turns on some exercises with workout partner.

M/24/6'2"/214 pnds

Comment #144 - Posted by: Tristan at October 8, 2012 6:06 PM

M/44/223/6'

Didn't have a rope so figured 3 sets of pull downs with 150 x 5 sort of equalled the rope climb...not.

Otherwise as rx'd...

21:02

Comment #145 - Posted by: Eric at October 8, 2012 6:17 PM

F/25/125/5'4"

For time: 24:21
60 ft Walking lunge
30 Push-ups
30 Double-unders
20 Knee lifts
90 Jumping pull-ups
30 Box jumps, 18 inch box
40 Overhead squats
20 Pull-ups
30 Sit-ups


Comment #146 - Posted by: Chelsey at October 8, 2012 6:35 PM

CFWU
33:06

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft (sub - 75 jump PUs)
50 Box jump, 24 inch box (14")
25 Overhead squats, 65 pounds
25 L-pull-ups (jump L's)
50 Sit-ups

Comment #147 - Posted by: Tom J 46/6'/200 at October 8, 2012 6:36 PM

I attended the L1 in P.C. this past weekend and I just wanted to extend my personal thanks to all the trainers, Spealler, Kimmy, Dan, Chris, Zach. I learned a ton, but most of all I had a great time and I personally attribute this to the trainers themselves. Thanks again

Comment #148 - Posted by: Maximilian Goldak at October 8, 2012 6:44 PM

M/35/6'/205

40:42

Slow but got it finished, ran 8 miles earlier.

Comment #149 - Posted by: Nate at October 8, 2012 6:58 PM

The level 1 cert Sydney was legit. Learnt massive amounts and really enjoyed the two days. All coaches (Danny, Brett, Taryn, Kimo & Kevin) brought there own style and jovality to ensure everyone learnt as much as they could. I'm stealing Danny's slow clap intro for our box.
The location, Rev-x, is one amazing box. Thanks for the use.
Great to train and learn with like minded individuals. Stoked about the entire weekend.

Comment #150 - Posted by: Paul at October 8, 2012 7:13 PM

The quality of the Level 1 Trainer Course held at CROSSFIT ATLANTA was superb. Each coach displayed a level of professionalism and knowledge that created a benchmark goal for every attendee. THANK YOU Chuck, Andy, Steve, Leah, Nicole and Logan for a phenomenal experience!

Comment #151 - Posted by: Jennifer Gann at October 8, 2012 7:24 PM

Thanks to Joe, Matt, Rudy, Lyndsey, Rory and Aby for an amazing L1 seminar this weekend at Rogue. Thanks to all the athletes who participated as well, made it such a rewarding weekend.

The teaching/training was 1st rate. It's humbling to learn how much I still have to learn. It's encouraging to know these types of individuals are there to encourage and teach.

Comment #152 - Posted by: Hal M at October 8, 2012 7:28 PM

travel WOD

Fran (21-15-9)
95 lb Thrusters
push ups (mod from pull ups)

100 sit ups

M/52/190lb

Comment #153 - Posted by: Mazzone, Chantilly at October 8, 2012 7:32 PM

As rxd except did 40 pullups for the rope climb and 25 frog jumps for the double unders

28:30

M/23/180

Comment #154 - Posted by: CC at October 8, 2012 7:36 PM

I was lucky to attend the Level 1 cert in beautiful Park City this past weekend! What a great group of dedicated athletes and I can't say enough about the trainers, Chris, Kimmy, Zach, Dan & Spealler.....thanks for bringing it all together in such a fun weekend. I feel so improved in technique & knowledge, thanks.

Comment #155 - Posted by: Laura Parker at October 8, 2012 7:55 PM

M 39 6' 2" 245#
Had to sub the L pull ups for regular strict pull ups. Other than that as rx'd. 21:05

Comment #156 - Posted by: Andrew at October 8, 2012 7:59 PM

L1 Milford - top notch team!! Thank you for Everything!! Eric - you had a terrific crew. So much fun working with you, James, Spencer,Mat, Dennis, Jenn (amazing!), Brendan. Reenergized for the WOD today and looking forward to my next seminar. I think it has to be mobility!

Comment #157 - Posted by: Trish at October 8, 2012 8:01 PM

17:39 Rx

Comment #158 - Posted by: Mark Phillips at October 8, 2012 8:30 PM

34:00

Comment #159 - Posted by: JT m/39/5'10"/175 at October 8, 2012 8:43 PM

19:53 RXD except only had 3 rope climbs in me.

Comment #160 - Posted by: BPemberton at October 8, 2012 8:59 PM

Sub'd wall climbs for rope climbs. 16 mins 48 secs. Keep up the excellent programming HQ.

Comment #161 - Posted by: Joe at October 8, 2012 9:03 PM

16:06 RX

Comment #162 - Posted by: Randy at October 8, 2012 9:06 PM

sub n scale...

25m walking lunge, 20 pushups, 20 calorie row, 15 k2e, 15 step ups 18", 15 ohs 55#, 15 L-Pullups + 70# Gravitron, 25 situps = 7:48

Then twice around a circuit with the kid:

- farmers walk 60# me / 35# her 25m
- hpc 55# x 10
- bench 80# x 10 (she went for 1rm)

...and some sumo dl's, low weight.

Comment #163 - Posted by: matt h 51m 5'11" 178# 3.9.11 at October 8, 2012 9:31 PM

16:03 RX m/170/33

AWESOME!!!!!

Comment #164 - Posted by: Mazen Nassar at October 8, 2012 11:54 PM

had to sub rope climbs with 50 towel pullups.
To my personal pow those are much harder than climbing a rope, and take longer too...
18'40
great wod as always!

Comment #165 - Posted by: Matteo at October 9, 2012 1:58 AM

M/33/5'10"/170

Sprint 150 meters to do 5 ascents on the climbing rope and
than run 150 meters back to finish the WOD
that was hard.
time: 22:35

Comment #166 - Posted by: ram at October 9, 2012 2:29 AM

M/40/5'11""/203

100ft. walking lunge
50 pushups
150 rope single jumps.
25 knees to elbows
5 wall climbs
50 jump to 18" bench.
25 OHS 30 kg.
25 assisted pullups (thick blue rubber band)
50 situps

29:22

Comment #167 - Posted by: Jose-Luis Morales at October 9, 2012 5:19 AM

80ft lunge
40 pushups
40 double unders
20 knees to elbow
10 towel pullups
40 18inch box jumps
40 ohs 45lbs
10 tuck pullups
40 sit ups

18:16

Comment #168 - Posted by: brett_from_wylie at October 9, 2012 5:26 AM

33.58. Must have been the turkey... As rx'd

Comment #169 - Posted by: jay at October 9, 2012 5:52 AM

Scaled to;


For time:
100 ft Walking lunge
50 Push-ups
50 Tuck jumps
25 Knees to elbows
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 pull-ups
50 Sit-ups

23:18 (or so; waiting for equipment)
Still fighting cold

Comment #170 - Posted by: coyo at October 9, 2012 5:59 AM

15:03, without rope climb. Looking forward to todays WOD!

Comment #171 - Posted by: craig M/52/5'9/175 at October 9, 2012 6:01 AM

22:01

I can be better ...
overhead squats and L-pull ups take me everything! also my love to crossfit...for a few seconds :D

Comment #172 - Posted by: Mejdej at October 9, 2012 6:14 AM

100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
75 towel jumping pullups
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

19:50

Comment #173 - Posted by: Bells at October 9, 2012 6:15 AM

M/32/5'7"/173
rx 21:43

Comment #174 - Posted by: Mark S. at October 9, 2012 7:07 AM

Sub:
- Rope climb, 12 ft
- Dead hang pull-ups

24:27

Comment #175 - Posted by: deaner at October 9, 2012 7:13 AM

kicked my butt, sub'd jumping PU'd for L PU's and 45lb OHS 29:45

Comment #176 - Posted by: jtm m/32/6'6/230 at October 9, 2012 7:36 AM

Just wanted to give a shout out to the CF Kids training staff. I had a great time at Trident. I was pleasantly surprised at the amount of information that was disseminated in 2 days. I can't thank you all enough.

Comment #177 - Posted by: Alicia M at October 9, 2012 8:27 AM

Flip. I didn't think of subbing burped for rope climbs so I just skipped it. 100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
50 Box jump, 24 inch box
25 Overhead squats, 20 lbs dumbbell
25 L-pull-ups
50 Sit-ups
Of course because I skipped an exercise my time was way low haha. I need to get creative with my substitutions so I can make better gains.
11:51

Comment #178 - Posted by: Hayden Dixon at October 9, 2012 8:40 AM

32:23

Comment #179 - Posted by: myles456 at October 9, 2012 8:54 AM

I learned so much this weekend at the Crossfit Atlanta L-1 Cert! The seminar staff was an incredible resource and truly professional. Thanks to Chuck, Andy, Leah, Steve, Nicole, and Logan for a great course!

Comment #180 - Posted by: Gary at October 9, 2012 9:05 AM

@ 2.0
Jeff
14:40

C
16:10

Comment #181 - Posted by: Jeff & Charity @ CF Snohomish at October 9, 2012 9:30 AM

Thank you to the CF Milford crew for hosting a great Level 1 Training Course. It’s nice to have access to such a knowledgeable training staff. Having a future CF Games Champion in the mix adds to the motivation.

Comment #182 - Posted by: Ben M at October 9, 2012 9:49 AM

As Rx'd:

18:43

F/33/5'1/133

Comment #183 - Posted by: Marie at October 9, 2012 10:16 AM

The L-1 Cert at Peak 360 Miami was an unforgettable experience with extremely passionate and knowledgeable coaches (Joe Alexander, Austin Malleolo, Jenny, John, & Conner). I'm happy to say I left with more to add to my CF arsenal (athlete-wise and coach-wise). Thanks also to the host at Peak for opening up their facilities to us! All in all one of the best experiences I've had yet!

Comment #184 - Posted by: Charleen A. at October 9, 2012 10:25 AM

Day 162
M/45/6'0"/191
Made up on Tue - 121009
25:19... & smoked.
It was all good until the L-Pull-ups, then it fell apart. Strong finish on Sit-ups.

Comment #185 - Posted by: fargingbastige at October 9, 2012 10:51 AM

For time:
100 foot Walking lunge
50 Modified push-ups
50 Double unders
1 Rope climb
50 Box jumps
25 Overhead squats
50 Sit-ups
1 Rope climb

Emma 10:44 (20/45)
Coach 11:20 (24/65)
Mama V 12:35
Ab 14:13 (20/45)
Bubs 14:00
Mr. Wonsil 13:49 (BT/15)
Frankie (20/45)
Mrs. Pip 11:54 (ST/15)
Crystal 12:10 (BT/45)
Mrs. Carey 12:49 (ST/15)
Sandi 13:53 (ST/15)
Mr. Carey 16:11 (BT/45)
Joyce 16:10 (BT/pvc)
Mrs. K 15:39 (ST/pvc)

Comment #186 - Posted by: BFCC at October 9, 2012 10:51 AM

20 min 9 sec
I felt pretty good about it since I have taken a few months off due to coaching college football and teaching special ed. Glad to be back at it!!!!

Comment #187 - Posted by: Thomas at October 9, 2012 10:55 AM

As rx'd, 17:36.

Interesting chipper that I would place somewhere between the Filthy Fifty and the Dirty Dozen. Coming off being ill, I paced this one a bit. L-pull-ups got nasty hard - many singles at the end.

Comment #188 - Posted by: Mel 39/m/5'10"/175 at October 9, 2012 12:05 PM

Great time at Crossfit Spangdahlem L1-Cert. There wasn't a question they couldn't answer. Spot on professionalism and they know how to have fun with us too! Worth it!

Comment #189 - Posted by: Bernard Lazare at October 9, 2012 1:14 PM

15:09 as Rx'd

Comment #190 - Posted by: Jetté 43/M/5'11"/17 at October 9, 2012 1:24 PM

34:30 rx
Except rope climb thingy
OHS & lpu pretty ugly

Comment #191 - Posted by: Johnh 44/205 at October 9, 2012 1:52 PM

Awesome L1 this weekend in Columbus. Thanks Joe, Lindsey, Matt, Rudy, Rory and Abi!

Comment #192 - Posted by: Chris F at October 9, 2012 3:09 PM

M/31/175#/5'8"
As rx except rope climb, subed 15 pullups, air squats, and 60# kb swing.

40 minutes including a 10 minute interruption.

Comment #193 - Posted by: Arcticelf at October 9, 2012 3:50 PM

First WOD!!
16:38
sub: single rope jumps, 40# dumbbells squat, half l-ups.

Comment #194 - Posted by: George at October 9, 2012 4:20 PM

12:10 RX'd

Comment #195 - Posted by: BH2 at October 9, 2012 4:36 PM

30:32

Comment #196 - Posted by: B. Rhaly at October 9, 2012 6:07 PM

M/32/175#/6'0"

Had to substitute pull-ups for rope ascents. Did 25 pull-ups for the rope ascents.

Otherwise, as rx'd...10:59

Comment #197 - Posted by: Smacke at October 9, 2012 7:54 PM

M/32/175#/6'0"

Had to substitute pull-ups for rope ascents. Did 25 pull-ups for the rope ascents.

Otherwise, as rx'd...10:59

Comment #198 - Posted by: Smacke at October 9, 2012 7:55 PM

As rx'd but 10' rope (no feet), L-PUs were more like S-chins. Earlier did...
Three rounds for time of:
45 pound GHD Bench press, 15 reps
25 Back extensions
Run 800 meters
Luke.

Comment #199 - Posted by: ajax at October 9, 2012 7:59 PM

First Time back in a few weeks. Nice WOD to start it off, 17:06

OH squat @45

Comment #200 - Posted by: michael Garza at October 9, 2012 9:43 PM

25:55

I dont know what its happening with me.. my times are getting worst =(

Comment #201 - Posted by: hugo lopez at October 9, 2012 10:49 PM

15:00

100 imaginary double-under (forgot my rope this morning)

5x15 pull up climbs (no towel) multi-level pull-up bar

Comment #202 - Posted by: Peter Nemr M/31/65.5"/172 at October 10, 2012 12:26 AM

M/29/5'7"/150

19:36 As Rx

Comment #203 - Posted by: Justin at October 10, 2012 12:54 AM

29min Rx'd

Comment #204 - Posted by: Adhish Chhabra at October 10, 2012 2:21 AM

33 Walking Lunges
50 Push Ups
50 Double Unders
25 K's to E's
15 Dips
50 Box Jumps
25 Pull Ups
25 65# Thrusters
50 Weighted Sits
20:46
Good Workout...was distracted by talkers. can do much better next time.

Comment #205 - Posted by: dyagg at October 10, 2012 2:47 AM

200 jumps for double unders
25 towell pu's for rope
22:00

Comment #206 - Posted by: Randy M/36/160 at October 10, 2012 4:25 AM

100' walking lunge-50 pushup-20dbls& 120 singles- 25 k to e- 3x5 rope pullups- 50 box jumps-25 front squats @45-5 l situps,10
Bent knee pull ups, 10 pullups, 50
Situps-
29:00

Comment #207 - Posted by: C-los at October 10, 2012 6:31 AM

100' walking lunge
50 pushup
50 tuck jumps
25 K2E
60 50kg seated rows
25 30kg overhead squats
25 pull-ups (17 L)
50 situps
50 burpees
27:40

Comment #208 - Posted by: Keith at October 10, 2012 6:34 AM

24:08

box jumps were HARD

Comment #209 - Posted by: Tom Juhn at October 10, 2012 9:27 AM

M/26/6'/237

28:36
100' walking lunge
50 pushups (5x10)
~30 double unders(gave up, couldn't string them together, shooting pains in right shin)
25 x 110 lat pull down w/ 25 GHD situps for knees to bows
25 x 110 lat pull down for rope climbs
50 squat for box jump (shin pains)
25 OHS 65#
25 x 120 lat pull down for L-pullup
50 GHD situps

Lost a lot of time on doubleunders. Pullups, well anything hanging, is still a huge weekeness. Feel like a horse's rear end smells

Comment #210 - Posted by: BJK at October 10, 2012 10:22 AM

13:36 Rx. Men/21/155#/ 5'7"

Comment #211 - Posted by: Oli at October 10, 2012 10:38 AM

That was a fantastic course at Crossfit Ethos! Thanks for setting me off on my first steps to being a coach.

Comment #212 - Posted by: Brent Langrehr at October 10, 2012 11:35 AM

35 Walking Lunges
50 Push Ups
50 Tuck Jumps
25 Knees to Elbows
15 Rope Climbs to PullUp Bar
50 Box Jumps 24"
25 Overhead Squat 45#
25 L Pull Ups
50 Sit Ups
23:28

Comment #213 - Posted by: Steve at October 10, 2012 12:05 PM

28:00 - subbbed 15 jumping towel PUs per climb (no rope).

Comment #214 - Posted by: JK/m/29/5'10"/205 at October 10, 2012 12:46 PM

m/28/155/5'10

17:54

Comment #215 - Posted by: whapworth at October 10, 2012 12:55 PM

Subbed single-unders 2:1, towel pull-ups 3:1, and regular pull-ups: 22:13.

Comment #216 - Posted by: Alan H. at October 10, 2012 3:40 PM

M/35/185/5'11"

13.37 as rx

Comment #217 - Posted by: Aaron Fry at October 10, 2012 4:24 PM

25 rx!!!! The damn d/u bogged me down big time!!' Slammed through too make time but couldn't catch up!!! Getting my level 1 next month and my mind is 500 places right now!!! Had a hard time focusing on the matter at hand!!!

Comment #218 - Posted by: Reed at October 10, 2012 7:17 PM

M/5'10"/33/150#

subbed towel pull-ups 2:1 with 5 burpees in between each(no rope available)
subbed 50 traditional pull-ups

only two weeks into CF. Still working on my form...

Comment #219 - Posted by: Stephen at October 10, 2012 7:37 PM

forgot to list my time on the above post...22:01

Comment #220 - Posted by: Stephen at October 10, 2012 7:38 PM

M/5'8"/26/205
29:45

Comment #221 - Posted by: Justin at October 10, 2012 8:14 PM

1922 @ work

Comment #222 - Posted by: Jdisch at October 10, 2012 8:44 PM

subbed 50 pullups for rope climbs
22:00

Comment #223 - Posted by: James M/30/5'7"/155lbs at October 11, 2012 4:56 AM

22:27 as Rx (noob)been doing CrossFit for a week now.

Comment #224 - Posted by: Pedrojqc M/30/5'8/160lbs at October 11, 2012 7:42 AM

37/m/175
Rx 20:30

Comment #225 - Posted by: ffkwill at October 11, 2012 8:10 AM

M/ 38/ 134 lbs/ 5'-6"
As Rx: 15:15
I did this with toes to elbows, but used rings (the bar we have at the gym is too close to the wall, so you can't really get any back swing for the next rep and it's like doing a ton of singles. I do them on occasion on the bar, but prefer the rings for the ROM and the similar path and movement pattern.)
For me, the box jumps were the only real hiccup. I wasn't really breathing that badly. I kept a slower pace to allow myself to just keep on plotting along with NO big rests. I basically did the box jumps as a lot of singles with VERY little rest at the top. I would only take a few seconds rest at the bottom if I lost balance, etc. I have not been practicing higher rep box jumps and I'm seeing the results/ problems now. I injured my ankle and took a while off any real bouncing. rebound jumping. I was fine with singular high jumps not rebounds. I have not really run in months as well... gotta start to love the erg I guess.
FUN WOD... lots of fun. I liked the box jump to OHS... such a differnt leg movement and body concentration.
I think it could have been a little bit heavier.. even for a light guy like me.. I think that 75, or 85 would have been o.k. for only 25 reps. I went unbroken and thought initially I'd have to break them up.
I had to break up my L-pullups more than I had thought as well. It was my grip not really my midline. I think i did them in something like: 7,5,4,3,3,2,1 with VERY little rest between sets.

Comment #226 - Posted by: Anton at October 11, 2012 8:30 AM

43/m/220
22:58
L Pullups turned into strict pullups after 5. Broken sets of 3 to finish.

Comment #227 - Posted by: PW56 at October 11, 2012 10:44 AM

m.32.69.175;
29:55;

sub'd 100' in-place lunges w/ 45lb. barbell;
50 push-ups;
sub'd 100 su's for du's;
25 knee-to-elbows rx'd;
sub'd alt rope ext. 1climb;
sub'd 50 20" bench jumps;
25 OH squat rx'd;
sub'd 15 chin-ups;
50 sit-ups rx'd;

Comment #228 - Posted by: djf at October 11, 2012 10:54 AM

22:58

Comment #229 - Posted by: PW56 at October 11, 2012 11:02 AM

20:30, no L pullups

Comment #230 - Posted by: ScottMacArthur at October 11, 2012 3:31 PM

Subbed 20 double unders and 20 strict pullups.

26:50

Comment #231 - Posted by: Sinal M/33/5'9"/210 at October 11, 2012 4:29 PM

20" box jumps
12 ft rope
regular pull ups

18:57

Comment #232 - Posted by: DPL at October 12, 2012 12:37 AM

39/m/200 lbs

30:28

Rope Climbs - 3x 15 / 2x 12 ft
OHS - 20/5
L Pullups - sets of 2 or 1 until done
150 single unders (2 sets >50)
Situps - continuous
Pushups - 30/10/10
Lunges - no break
Box jumps - 25 / 25 missed on #26...nice bruise pretty sure the box was 30"
Knees to elbows...sets of 2 or 3...no good rhythm

Comment #233 - Posted by: Gravy at October 12, 2012 2:03 AM

21 27

Comment #234 - Posted by: roh at October 12, 2012 4:34 AM

as rxd @ Zoo

18:43

Comment #235 - Posted by: ferb44 170# at October 12, 2012 5:07 AM

Awesome time at Level 1 cert in Ohio. Rogue hosted a great seminar with some awesome coaches.

Comment #236 - Posted by: Shaun Adkins at October 12, 2012 8:16 AM

16:19
with 25 TPs for rope climb
TPs and LPUs were slow

Comment #237 - Posted by: MAGNUS M/26/5'8/160 at October 12, 2012 9:58 AM

M/18/5'11"/170lbs
No rope climb or OHS. New college rec center with lots of space in between exercises.
30:58

Comment #238 - Posted by: stemme at October 12, 2012 2:31 PM

subbed rope p/u's and squats 5 x 3 for rope climb

33:49

Comment #239 - Posted by: Crossfit Chris at October 12, 2012 2:58 PM

Bad morning for me, felt really out of shape. Make up on Saturday after doing WODs out of order and missing one or two this week b/c of work.

Felt like puking ad that rarely happens to me, so I'm just glad I finished the WOD...

32:55
100ft of walking lunges knee kissing pavement
50 full push ups (never switche to knees!!)
50 double unders (pretty smooth today)
25 knees to elbows
5 rope climb attempts (made it almost all the way up on 3 of the 5) first time trying our real climbing rope hung actually to full 15ft height!
50 20" box jumps
15kg OHS
25 Pull Ups - Started L pull ups with strict PUs but had to gradually switch to partial kip then last 5 were full kip (this was where pukie was really creeping up on me)
50 sit ups (unweighted and no abmat)

Comment #240 - Posted by: Kristina 29/f/122/5'2" at October 13, 2012 8:06 AM

the class at Rogue fitness was awesome! We all learned alot. by the way, does anyone have joe degains e-mail??

Comment #241 - Posted by: rick at October 13, 2012 10:08 AM

m/38/5'9/175
CFWU-3. HSPU instead of PU 2nd. Monkey touches, no dips 3rd. Superman. Burgener. DU.
18:15
Could've/should've pushed a little harder, esp on ripe climbs. Still just slow & steady on BJ due to ankle. Good job w/OHS. Good consistency.

Comment #242 - Posted by: jrm at October 13, 2012 11:39 AM

18.50
Subbed L pull ups for rope climb, and 150 skips for DUnders

Comment #243 - Posted by: BigMoon at October 14, 2012 7:17 AM

24:45

Comment #244 - Posted by: ecp2 at October 14, 2012 11:07 AM

15:20
PR first time
209 lbs

Comment #245 - Posted by: lucien at October 15, 2012 5:35 AM

Thanks to all who taught the Level 1 certification class in Park City, UT it was awesome, fun, hard and educational so worth it. Thanks for taking time on a weekend away from your loved ones to teach us to be better :) Sherrie

Comment #246 - Posted by: Sherrie Pierce at October 15, 2012 6:16 AM

23:25

Comment #247 - Posted by: MikeyPaul / 31/m/170 at October 15, 2012 6:10 PM

M/22/5'11"/184

25:53.9

subbed hammer pull ups for rope climbs

Comment #248 - Posted by: Miles Forks at October 15, 2012 8:27 PM

Thanks to all the cadre at the Rogue LVL 1. Great course very professional instructors. Everything I hoped it would be.

Comment #249 - Posted by: Ken Roberts at October 16, 2012 1:37 PM

m/27/218 18:22 RX

Comment #250 - Posted by: Josh at October 17, 2012 7:34 AM

M/25/5'9"/165


100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
50 Box jump, 24 inch box
25 Overhead squats, 45 pounds
25 Knee Up Pullups
50 Sit-ups

24:23

Comment #251 - Posted by: lwoody at October 18, 2012 11:12 AM

22:08
Sub'd 15 chin-ups for rope climbs. No rope.

Comment #252 - Posted by: Sherwood M/24/5'11"/210 at October 19, 2012 12:11 PM

Completed 10/22/12;
100 walking lunge steps
50 pushups
Subbed 100 single unders
25 knees to elbows
50 box jumps 24"
25 overhead squats 50#
25 pullups (weight assist -90#)
50 situps 24:27. (No rope climbs. Hell, no...)

Comment #253 - Posted by: Dawn at October 22, 2012 7:20 AM

Madly subbed this one:

33 Walking lunge steps
50 Push-ups
50 Tuck jumps (no rope)
25 Knees to elbows
50 Box jump, 24 inch box
25 Overhead squats, 45 pounds
25 Pull-ups (no 'L'!)
50 Sit-ups

Didn't have a rope and my sub is usually pull-ups and k2e's for them so since they were already in the wod I just figured I'd take it out entirely.

20:59

Comment #254 - Posted by: Boo Boo F/24/147/5'8" at October 22, 2012 7:22 PM

18:12 Rx

Comment #255 - Posted by: fathertyme 34/m/6'/175# at October 23, 2012 9:45 AM

20:26

Comment #256 - Posted by: nsb at October 24, 2012 7:18 PM

50 squats (injured l groin muscle )
50 pushups
100 single unders
25 k2e
50 jumping rope pullups
50 box jumps (24ish inches)
25 ohs (65#)
25 neutral grip jumping pu with knee tuck
50 unanchored ab mat su

33:58

m/41/5'8/240

Comment #257 - Posted by: phat boi at October 25, 2012 1:24 PM

26:28

subbed tuck jumps for DUs
Used 12-kg dumbbells for OVS
subbed 10 towel pull ups for rope climbs
Done on balcony gym, hence the substitutions

Comment #258 - Posted by: Mik at October 27, 2012 6:03 AM

52/m/186

Scaled OHS to #45, rx'd remaining. 28:48

Comment #259 - Posted by: denob at October 29, 2012 7:38 AM

No rope climb
Straight pull-ups (not L)
22:48

Comment #260 - Posted by: Drew m/44/5'10"/168 at October 29, 2012 11:13 PM

19:36 sub 50 towel pullups, 25 S pull ups rest rx

Comment #261 - Posted by: zenoperegrinus at March 9, 2013 2:44 AM

45/m/176cm/74kg

18:19 PR (last time 18:23)

Sub'd 25 rope climb moves (short rope hanging from pull-up bar) for the 5 rope climbs.
Unanchored abmat butterfly sit-ups.

Push-ups 35/15
DUs unbroken
K2E 16/9
Box jumps 10/10/10/10/10
OHS unbroken
L-pull-ups 5/5/5/4/3/3
Sit-ups slow but unbroken

Comment #262 - Posted by: Memuc at April 30, 2013 2:50 AM

RE: the comment I just posted (19:32)...forgot about the L part of the 25 L pullups

Comment #263 - Posted by: James M/30/5'7"/155 at April 30, 2013 9:03 AM

Day 14
Time - 25:30

Comment #264 - Posted by: Lucas at April 30, 2013 1:05 PM

100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
20 HSPUs
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 pull ups
50 Sit-ups

19:54

Run 3 miles, @ 8:45

M/52/193lb

Comment #265 - Posted by: Mazz at May 2, 2013 5:19 PM

did 15 minutes, and subbed 25 pull-ups for rope climb.

got to 18 box jumps

Comment #266 - Posted by: Manchild at May 14, 2013 5:42 AM

CFWUx1
23:05

Comment #267 - Posted by: Doug at June 15, 2013 3:54 PM
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