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

What's a good substitute for rope climbs?

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!

Subitute for rope climbs?

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

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!!

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.

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

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

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.

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

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 !

All n00bs should refer to the FAQ.

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

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.

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!

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.

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

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.

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.

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? :)

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!

And how could I forget, Hollis Silky Smooth!!

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!

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!!!

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!

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!!!

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

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!!

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

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!

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

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 !!!!

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

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

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.

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

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

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!

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

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.

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

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

m/47/185

subbed rope pullups for climbs
kipping l pullups

17:40

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..!

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

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

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 !!

23:15

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.

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.

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

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

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!!

Rx'd - 18:11

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?

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

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

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

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

19:15 Rx'd

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

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

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

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.

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

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

18:28 Rx'd

Whoop!

26:48 rx'd.

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.

Male/35/145

17:27

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

26:06

16:59 (l ish pull-ups )

19:33 as rx'd.

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

m/41/5'11"/165

22:38 Rx

retired army 1SG
clarksville, TN

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

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

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

Oh boy! This one should be fun/painful!

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.

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!

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

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!

14:21 rxd

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

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

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 :)

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.

Thanks to the trainers and staff at CrossFit Scottsdale!

Affiliation here we come!

www.mesaelitefitness.com

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

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!

20:12 as rx'd

M/43/5'8"/170

RXd 13:48

RX'ed Time 15:40

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

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.

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

47 min- very modified- equipment constraints

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

M/35/175

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

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

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

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

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

@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.

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.

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

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

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

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

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

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

24:12

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

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..

29:39

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

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

As Rx though not perfect l pull ups.

18:45

M/168#6'/38yrs

As Rx though not perfect l pull ups.

18:45

M/168#6'/38yrs

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!

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)

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!

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

M/28/6'3/200lbs

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

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

Rest cycle
M/55/6’/200

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.

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)

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

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

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

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

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!

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.

M/33/169/5'6

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

Rest as Rx.

17:21

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

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

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

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

M/20/5'8"/180lbs

as rx'd 23:00

As rx'd 18:41.

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

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

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

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

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

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

M/35/6'/205

40:42

Slow but got it finished, ran 8 miles earlier.

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.

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!

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.

travel WOD

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

100 sit ups

M/52/190lb

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

28:30

M/23/180

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.

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

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!

17:39 Rx

34:00

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

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

16:06 RX

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.

16:03 RX m/170/33

AWESOME!!!!!

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!

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

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

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

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

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

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

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

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

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

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

24:27

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

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.

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

32:23

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!

@ 2.0
Jeff
14:40

C
16:10

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.

As Rx'd:

18:43

F/33/5'1/133

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!

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.

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)

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!!!!

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.

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!

15:09 as Rx'd

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

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

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.

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

12:10 RX'd

30:32

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

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

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.

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

OH squat @45

25:55

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

15:00

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

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

M/29/5'7"/150

19:36 As Rx

29min Rx'd

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.

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

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

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

24:08

box jumps were HARD

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

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

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

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

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

m/28/155/5'10

17:54

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

M/35/185/5'11"

13.37 as rx

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!!!

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...

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

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

1922 @ work

subbed 50 pullups for rope climbs
22:00

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

37/m/175
Rx 20:30

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.

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

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;

22:58

20:30, no L pullups

Subbed 20 double unders and 20 strict pullups.

26:50

20" box jumps
12 ft rope
regular pull ups

18:57

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

21 27

as rxd @ Zoo

18:43

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

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

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

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

33:49

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)

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

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.

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

24:45

15:20
PR first time
209 lbs

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

23:25

M/22/5'11"/184

25:53.9

subbed hammer pull ups for rope climbs

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

m/27/218 18:22 RX

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

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

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...)

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

18:12 Rx

20:26

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

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

52/m/186

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

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

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

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

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

Day 14
Time - 25:30

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

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

got to 18 box jumps