October 15, 2012

Monday 121015

Rest Day


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CrossFit Level 1 Certificate Courses: CrossFit King of Prussia, CrossFit Champions, CrossFit Charlotte, CrossFit Roots, CrossFit BGI, Reebok CrossFit One, CrossFit TNT, CrossFit Max Effort, CrossFit Colosseum, Mundo CrossFit, CrossFit Vienna, CrossFit Brisbane, RMB Chivenor.
CrossFit Kids Course: CrossFit New England.

"Masters of Combat" by E.M. Burton, CrossFit Journal article [pdf]

"CrossFit at Sierra High", CrossFit Journal video [wmv] [mov] [HD mov]

Posted by Pukie at October 15, 2012 5:00 PM

had a blast at the level 1 cert at TNT, learned a lot and wanna thank all the trainers for their help.

Comment #1 - Posted by: bobbby t at October 14, 2012 5:14 PM

Awesome CF kids course. Thanks Erik, Kelly, Heather, and Keegan for a great weekend up at CFNE. Great info and high energy!

Comment #2 - Posted by: Rob Faber at October 14, 2012 5:20 PM

Crossfit changed my life for the better in so many ways I would have to write a book to explain it. Thanks to the awesome staff at the Crossfit Toronto cert, I now have the knowledge and confidence to do the same for others and there isn't any better feeling in the world.

Comment #3 - Posted by: Zac at October 14, 2012 5:25 PM

Awesome time at Level 1 at CF King of Prussia! Fantastic staff!

Comment #4 - Posted by: Clayton Jones at October 14, 2012 5:29 PM

Had an amazing weekend at West Palm Beach CrossFit BGI cert. CrossFit HQ really knows how to put a coaching team together. This was bar none the best learning experience I've had. Now I just need to remember to get those hips open. Still a little star struck from meeting Cami and Dave.


Comment #5 - Posted by: Justin Goudreau at October 14, 2012 5:40 PM

Great L1 in Tomball this weekend! Learned a lot! Thanks Guys.

Comment #6 - Posted by: Pam at October 14, 2012 5:43 PM

Such an inspiring video! This is just the start of what is to come. CrossFit, changing lives, one teen at a time. This one gave me goosebumps! Better grades, more focus, and truly changed futures for these kids... thanks!

Comment #7 - Posted by: Laura at October 14, 2012 5:45 PM

Thanks to Mike G and team at TNT...Great two days.

Comment #8 - Posted by: RC at October 14, 2012 5:47 PM

Awesome CF Level 1 cert course at CF Colosseum. Thanks for making the trip up to Canada!!

Comment #9 - Posted by: Todd at October 14, 2012 5:48 PM

Chuck and team, learned a tun of valuable info, beyond impressive. Thanks for taking your birthday out for us.
- Eric

Comment #10 - Posted by: Eric Infanti at October 14, 2012 5:50 PM

Outstanding CFK @ CFNE this weekend. Thanks to Heather, Erik, Kelly and Keegan for truly fantastic instruction.

Comment #11 - Posted by: Raj at October 14, 2012 5:50 PM

I had an amazing time at the CrossFit Level 1 course at Reebok One in Canton! All trainers were so knowledgeable and I left feeling confident in myself and potentially training other clients.

Comment #12 - Posted by: Dana at October 14, 2012 5:51 PM

I had a great time this weekend during my Level 1 at CF KOP....thanks Aimee for hosting us and thank you to all the coaches you guys are awesome! I learned a lot and also learned fixes for some things I was doing wrong. Keep up the good work!

Comment #13 - Posted by: Brad at October 14, 2012 5:58 PM

Had an amazing time at my L1 at BGI this weekend!! Amazing & beautiful facility, amazing coaches, & so much info. Thank you for all the help and direction and Happy Birthday to "old man" Chuck!! Hell Yeah!!!!

Comment #14 - Posted by: Jenny Sheppard at October 14, 2012 6:00 PM

Chuck and crew, you guys are amazing! We were taught by the best! I can't thank you enough for everything!

Comment #15 - Posted by: Julie G at October 14, 2012 6:10 PM

Awesome lvl 1 cert this weekend at Crossfit TnT!!! Great job to Mike and the gang. I am jealous that Abi has probably forgotten more about Olympic lifts than I will ever know! Thanks guys and gals

Comment #16 - Posted by: JeffO at October 14, 2012 6:18 PM

Thank you so much Chuck, JMac, Jenni, Leah, Camille, Dave and CrossFit BGI. To say I enjoyed the course and that the time went way too fast would be an understatement. The course was awesome, it was fun and I learnt so much and I know this is only the beginning of my CrossFit journey. Thank you, you guys are all an inspiration :)

Comment #17 - Posted by: Philly Kettlewell at October 14, 2012 6:22 PM

What an amazing experience this weekend was! Encouraging, inspiring, motivating!!! I'm stoked,as Chuck would say, to get in the box mon. Morning and start using the verbal visual and tactical que's I learned this weekend. I gained a wealth of knowledge from all the coaches at the Crossfit BGI cert this weekend but expecialy you Chuck! I just want to thank you bro, you don't know how many things you said this weekend that gave me direction in my life. Know that you work is changing people's lives!!! I'll keep intouch. God bless all of you!!

Comment #18 - Posted by: Adam at October 14, 2012 6:23 PM

Awesome L1 weekend at BGI. Thanks to Chuck, J-Mac, Jenni and crew for a thorough, fun class. You guys were great! Happy Birthday Chuck!

Comment #19 - Posted by: Rachel A at October 14, 2012 6:24 PM

Thanks to Mike G and team at TNT...Great two days.

Comment #20 - Posted by: RC at October 14, 2012 6:25 PM

So where are the girls in the gym class!?

Comment #21 - Posted by: Christine at October 14, 2012 6:28 PM

AMAZING L1 weekend in Boulder!! I learned so much and the staff was incredible!! Can't wait to put to use what I've learned. Thanks again!! :)

Comment #22 - Posted by: Sarah at October 14, 2012 6:34 PM

Awesome cert. At crossfit bgi

Comment #23 - Posted by: Josh d at October 14, 2012 6:45 PM

A HUGE thanks to Heather and the CFNE crew and the CFK's who volunteered and demo'd for welcoming us into their community this weekend.

Thank you Erik, Kelly, and Keegan for such an amazing weekend, and taking us introverts out of our comfort zones-- all the while making it FUN CrossFit Kids style!

I've been looking forward to this CrossFit Kids certification for months, and this weekend my expectations were not only met, but totally BLOWN AWAY!

Thanks again for such a fun-filled, knowledge-packed weekend!

Comment #24 - Posted by: Dennis at October 14, 2012 6:58 PM

Cert 1 was an amazing experience! From Chuck to all the rest of the awesome trainers to the great facility at CF BGI it was all in all A+. Couldn't have asked for better.. Does this give extra credit on my test?! ;)

Comment #25 - Posted by: Cherisse K at October 14, 2012 7:00 PM

Reebok Crossfit1 ROCKED! I cannot say enough about all of the coaches and their clear passion for Crossfit. I've been to a lot of courses and CEC's throughout my 20 years as a trainer and I can honestly say this was the best course, lecture and EXPERIENCE hands down. Thanks to everyone! I had a blast.

Comment #26 - Posted by: Alfonso at October 14, 2012 7:00 PM

Crossfit level one in TORONTO was AWESOME,
Cherie, Nadia, Jay, Matt, Jason and Dave thank you
Keep crackin those jokes! HELL YAAAA!!!!!

Comment #27 - Posted by: Kate Geoffrion at October 14, 2012 7:02 PM

Great Crossfit Level 1 class in Boulder! Information was invaluable and the class exceeded my expectations! Thanks for an amazing weekend!

Comment #28 - Posted by: Kay at October 14, 2012 7:05 PM

Thanks to Eric and crew at the L1 at Crossfit Champions. Your incredible knowledge on each and every aspect of all things Crossfit was truly amazing! Awesome weekend!!

Comment #29 - Posted by: D.J. at October 14, 2012 7:20 PM

CF Level1 Class at CF Charlotte was awesome!! Thank you Joe, Andy, Bobbi, Spencer, Chris, and Courtney. As someone that does not have a CF box within 30 miles of them, someone that has never darkened the door of a CF box and had never been coached before this weekend, I feel like I am so much better prepared to workout at home more efficiently and effectively and not kill myself.

Additionally, I think I have the tools to begin to coach my wife and kids and lead my family a little further up the sickness, wellness, fitness continuum. As great as the two days was, it is a little bittersweet. I now see the sense of community in CF that I have missed working out by myself. It was great to experience...even for a brief time. Who knows, maybe this will lead me to open a CF affiliate in Greenwood, SC soon enough.

Thank you, thank you, THANK YOU trainers and CF Charlotte. Really a phenomenal experience. I can't wait to incorporate all that I learned into my WODs and life.

Comment #30 - Posted by: Kevin Kessler at October 14, 2012 7:21 PM

Had a blast at the level 1 cert at CrossFit BGI, West Palm Beach. I want to give a special shout out to the trainers, Chuck, Jenni, JMac, Leah, Camille and Dave. Meeting Camille in person was my highlights of the weekend. This weekend was educational and inspirational.

Comment #31 - Posted by: Madhuri at October 14, 2012 7:27 PM

Had an amazing time at CrossFit Roots. It's awesome being surrounded by like minded individual who love CrossFit. Also a huge thanks to the coaches you guys are AWESOME! Next time I see you all let's throwdown on WOD!

Comment #32 - Posted by: Charlie at October 14, 2012 7:27 PM

Eric, Missy, Chase, Austin and Neal are great teachers. Their genuine passion for helping others is inspiring. Thanks for setting the pace!

Comment #33 - Posted by: james stilwell at October 14, 2012 7:33 PM

Thanks to the seminar staff for the brilliant and energetic instruction, and the Lyons for hosting us at CrossFit King of Prussia for the L1 course this weekend! I learned, had a blast, met some great people, and I'm ready to keep learning. Keep up the good work!

Comment #34 - Posted by: Marty at October 14, 2012 7:37 PM

Great work in King of Prussia this weekend! Thank you to the expert instruction from the seminar staff, and the Lyons for being great hosts in an awesome box! Keep it up!

Comment #35 - Posted by: Marty Misjuns at October 14, 2012 7:39 PM

Thanks for a great cert this weekend at TNT. I know Tasha really tested the meaning of modify. lol. I PR'd my fran by 3:30. Thanks again. Now for the never ending wait to find out if I passed.

Comment #36 - Posted by: Darrin at October 14, 2012 7:48 PM

The facility at CrossFit Roots, was awesome! Great venue for Level 1 Certs. The instructors, were even better!!! I learned something unique from each and every one of them. Tommy, Nicole, Kurtis, Chris, and Zac - one hell of a group of instructors. Zac & Tommy - Thanks for helping me almost get my first strict form Ring Muscle Up, but not once, but twice! I will keep working!

Comment #37 - Posted by: Randy Scott at October 14, 2012 7:51 PM

Thanks for a great cert at TNT this weekend. A huge thanks out to Mike and the gang for having to modify EVERYTHING due to all my broken bones. And on the way home I had a Baconator just for you Mike G.

Comment #38 - Posted by: Natasha at October 14, 2012 7:51 PM

Big thanks to Chuck, Dave, Jenni, JMac, Camille, Leah and CrossFit BGI for an awesome and unforgettable Level 1 course. You guys are very knowledgeable and presented the course very clear and professionally while having fun. I can't believe how fast this weekend went by, and wish I could hit the rewind button. I plan to continue to grow as much as I can as an Athlete and as a Coach. I hope that I meet you guys again in future courses. Thanks again for an awesome weekend. Happy Birthday Chuck!!!

Comment #39 - Posted by: Steven Faison at October 14, 2012 8:22 PM

I had an amazing weekend at the Level 1 cert in Toronto! Thank you Cherie, Nadia, Dave, Jason, Jay, and Matt, you are all so knowledgeable and passionate about your jobs, it's truly inspiring.

Comment #40 - Posted by: Kate H at October 14, 2012 8:36 PM

It was a wonderful experience the BGI west palm. Coach were the best anyone could ask for! Thank you all so much.
Angelo grand cayman

Comment #41 - Posted by: Angelo crossfit 7 mile at October 14, 2012 8:40 PM

A big thank you to Mike, Joe, Abi, Jen, and Rudy! Had a great time at the Level 1 Cert at CrossFit TNT. I got a ton of excellent information and coaching tips and I definitely feel prepared to go out and help people become better athletes.

Comment #42 - Posted by: Jason at October 14, 2012 8:47 PM

Thanks Eric and crew. Y'all were the best. I think I laughed as much as I learned. The running swoon about Chase without his shirt still has me giggling.

If y'all are ever in Baton Rouge, come and hit up CF Zachary. We can have a great WOD and a great cheat meal after that may or may not cause "butt explosions (insert hand gesture here)" :)

Comment #43 - Posted by: Nikki at October 14, 2012 8:57 PM

Thanks to Boz and the gang at CrossFit KOP for a great weekend. The instructors were inspirational in their passion for fitness and coaching! What a box too! Thanks Aimee for being the hostess with the mostess!

Comment #44 - Posted by: ted g at October 14, 2012 8:58 PM

Thanks for coming down to humid Texas!

Eric, I've never paid such good attention in a lecture ever in my life. Thanks for keeping it fun and practical. Not a dull moment the whole weekend.

Learned so much from the whole gang! I wish tomorrow was day 3 of more CrossFit knowledge from such passionate people instead of going back to the office!

Hope everyone had a safe trip home!

Comment #45 - Posted by: Amanda at October 14, 2012 9:18 PM

UNbelievable crew at CF Champions this weekend! Thank you Eric, Kimmy, Chase, Austin and Neal!! Such an inspiring group of people with huge hearts. Thank you!

Comment #46 - Posted by: Kaila Porowski at October 14, 2012 9:42 PM

Seriously an amazing experience at level 1 cert in Tomball at CrossFit champions! Couldn't have asked for better teachers and I'm so blessed to have had the training I did! One of the best weekends!

Comment #47 - Posted by: Amanda Morris at October 14, 2012 10:03 PM

Had a great time at CF TNT this weekend. Thank you trainers!

Comment #48 - Posted by: Nick at October 14, 2012 10:22 PM

Great time at CF Colosseum in Toronto this weekend for the level 1 cert. Huge thanks to all the trainers (Cherie, Nadia, Matt, Dave, Jay, and Jason). You guys truly did a fantastic job! Great attitude, patience, knowledge, and humour all around! Also thank you Paul for hosting the event, it is much appreciated! You have a great box and I wish you all the best. Nadia - you are a babe. Cherie - would say the same about you but am afraid your husband would eat me ;)

Seriously, great job all around and big thanks to everyone!! Cheers

Comment #49 - Posted by: Jerbear at October 14, 2012 11:55 PM




What did YOU do this weekend?

(Hoping to affiliate soon; fellow attendees/future coaches feel free to contact me when in Orange County,SOCAL, for possible training opportunity or simply to hit a WOD. danielji115@gmail.com)

Comment #50 - Posted by: DanielJi at October 15, 2012 12:05 AM

The first ever Crossfit level 1 course at a British military base! RMB Chivenor. It was an awesome 2 days. Huge thanks to Karl, Denise and Drake for their excellent instruction!

Comment #51 - Posted by: Bunny M/32/6'2"/220 at October 15, 2012 12:57 AM

Awesome time at at KOP, waiting to see my test results, crossfit truly changes lives, if it wasn't for CF I would be one of those maniac veterans you read about in the news, one more tour and I am getting out and living in our cultish ways. Thanks to all the staff and class mates, I honestly wish it would of lasted a bit longer. But it's like they said CF is a life long commitment, stay on you heals CF

Comment #52 - Posted by: JOMO at October 15, 2012 2:38 AM

Had an awesome experience at BGI class! It was great to be around instructors who were so knowledgeable and passionate about what they do. Thanks Chuck, Dave, Jmac, Camille, Jenni and Leah for all the excellent info and coaching tips. You guys are truly inspiring!

Comment #53 - Posted by: Greg at October 15, 2012 2:53 AM

I have been to many different certification programs over the years and I can honestly say this was the best one. All of the instructors were highly motivated at all times brought an extremely broad base a knowledge with them. Thank you very much for everything you taught me. Thank you also to all the new crossfit trainers that were in the class with me, all off you help make the crossfit community what it is today.

Comment #54 - Posted by: Amos at October 15, 2012 4:02 AM

Awesome experience at the RMB Chivenor Level 1. Thanks to Adam for organising it and CROSSFIT HQ for allowing it to take place on a military base. Karl, Blake and Denise were excellent instructors with real passion and knowledge. "Scale for intensity - don't spend time staring at the bar!!" Thanks guys. HAM

Comment #55 - Posted by: Mick L at October 15, 2012 4:32 AM

I don't know if there can possible be better trainers out there then what we had at Crossfit BGI, Chuck led the team flawlessly. JMac, Jenni, Leah, Camille and Dave were all so motivating throughout the entire weekend and eager to help in any way possible. I learned so much from each and every one of them.

I was super inspired after meeting a phenomenal athlete like Cami. Jenni is awesome, her bubbly personality kept my energy high all weekend. Leah helped me out quite a bit breaking down certain movements for me. Everyone really knows their stuff and i am so glad that i had to opportunity to work with each of them.

thank you all for an educational and fun weekend :-)

Comment #56 - Posted by: Christina L at October 15, 2012 4:50 AM

Awesome Level 1 in Madrid with Karl, Simon and Steve. Very funny, very entertaining and very interesting. With coaches and everything seems much easier and great efforts are worthwhile. Thanks for everything

Comment #57 - Posted by: Victor Martin Villa at October 15, 2012 5:08 AM

Had a blast at L1 Cert at CrossFit BGI. Chuck, JMac, Dave, Camille, Jenni and Leah had such a passion for teaching and interacting with us that couldn't have made for a better time. Most certifications sound dreadful and boring...I'd take it again this weekend, no doubt. Looking forward to spreading CrossFit with the same enthusiasm they have shown to me. Happy Bday Chuck!

Comment #58 - Posted by: Jordan at October 15, 2012 5:17 AM

Great cert! Thank you so much Joe, Mike, Rudy, Abi, and Jenn. You guys were awesome. Hope to see you guys again some day.

Comment #59 - Posted by: Erica at October 15, 2012 5:45 AM

Level 1 Cert @ TNT was GREAT! Very knowledgeable group of trainers. Wonderful experience! Thanks again!!

Comment #60 - Posted by: Lark at October 15, 2012 6:14 AM

Turned 50 today, and commemorated with the "50s" WOD of 50:
box jump, 24"
jumping pullups
kb swings, 1 pood
dang! just saw that I missed doing lunges
knees to elbows
push press, 45#
sit ups (sub from back extensions)
wall ball, 15# (biggest I have right now)
double unders

Comment #61 - Posted by: Jim R. M/50/5'8"/155 at October 15, 2012 6:17 AM

I used Crossfit to help rehabilitate following my multiple TBI's that I sustained in Afghanistan, and it did what no other vestibular/physical/medical therapy could. It gave me back the ability to ride a two wheel bike again, run Spartan Races and now I just finished the Crossfit level 1 course at Crossfit Charlotte!! I have a long way to go but I will never stop fighting, I hope now to share my experience and help others on their way to being Fit. Thank you to the Crossfit Staff Bobbie, Courtney, Joe, Spencer, Chris and ofcourse my Coach, Coach H, the owner of Crossfit Charlotte who welcomed me into his gym while Im here in Charlotte undergoing more medical treatments. This was one of the most professional courses I have ever been to. MUCHAS GRACIAS!!!

Comment #62 - Posted by: Michael R Rodriguez at October 15, 2012 7:05 AM

Had a great time at Crossfit BGI this weekend. I learned so much and feel more confident in my abilities. The training staff was awesome and very thorough.Thanks again..God bless

Comment #63 - Posted by: christian johnson at October 15, 2012 7:09 AM

Wanted to thank Mike, Joe, Rudy, Abi, Jenn, and last but not least Crossfit TNT for a great L1 Cert class this past weekend. Not only was all the information and its presentation amazing but it was great to see all of you in action as well as your individual approaches to coaching. Well played ladies and gents. Well played.

Comment #64 - Posted by: Bobby Jo at October 15, 2012 7:14 AM

What a great level 1 at TNT this weekend; Mike, Joe, Rudy, Jenn and Abi are all first rate instructors! It made me love CF even more...if that's possible!!! Thanks!

Comment #65 - Posted by: Kristi D. at October 15, 2012 7:16 AM

CFL1 Cert was a blast! The trainers and everyone who attended were awesome. Also a big thank you to TNT for hosting the event

Comment #66 - Posted by: Pablo Orozco at October 15, 2012 7:20 AM

Had an amazing weekend at the Level 1 Cert in Tomball. Thanks to all the trainers/staff for making the experience so memorable - I definitely learned a lot!

Comment #67 - Posted by: Laura O. at October 15, 2012 7:39 AM

To Chuck and the crew at BGI. Was very impressed with the trainers and the course, all left me feeling really positive and amped up about CF. You guys did a great job of sharing your information and representing CF and what its all about. I really expanded my knowledge and also got my first unassisted ring dip! To the owners of BGI, really good looking facility!

Comment #68 - Posted by: Viana M at October 15, 2012 7:42 AM

Toronto level 1 was awesome! Thanks to all the trainers for all your kindness and patience!

Warm Regards,


Comment #69 - Posted by: Telly at October 15, 2012 7:44 AM

M/ 38/ 134 lbs/ 5'-6"
I did 10 rounds of;
10 KB swings (1.5 pood)
10 toes to rings
12:26 I went unbroken for all sets... that was good. I didn't warm up much, and I felt o.k... maybe I should have warmed up my lower back a bit more, but I was pretty much o.k. Still this WOD is a grip burner, but good overall as well.
Post WOD: I did one long sking the cat and then back home... did this one with Sadie next to me.. then ran around the park with her for a bit to loosen up a little more.
Fun WOD... I would like to do more early morning WOD.. leaves my nights more open and better sleep.
Gotta check, but I think this is a PR... NOPEr.. PR was 11:49 in the Summertime... need to reduce my time between movements.

Comment #70 - Posted by: Anton at October 15, 2012 7:47 AM

Bravo to the Boulder Crew! Thank you Nicole & Eric for hosting at Roots--the entire weekend was seamless and very well run. The caliber of training throughout the weekend was excellent. The delivery of the information was engaging, thorough, and inspirational. The 'real life' stories and humor throughout were much appreciated. Nicole, Kurtis (our great cruise director), Zac, Tommy & Chris - thank you for the training and all you are doing to change people's lives for the better. Seeing the power of this community on a small scale made me realize how you are helping change the bigger picture one weekend at a time. Thank you.

Comment #71 - Posted by: Colleen at October 15, 2012 7:58 AM

Thank you so much Cherie, Nadia, Jay, Jason, Dave & Matt for an incredible weekend cert in Toronto. Tallest seminar staff ever!

Comment #72 - Posted by: Stacey Tozer at October 15, 2012 8:00 AM

Brilliant to be part of the RMB Chivenor L1, the first ever at a British Military Establishment. The course was a fantastic learning experience as well as hugely enjoyable. Thanks to Karl, Denise and Drake for their enthusiastic, knowledegable instruction and to Adam R for organising it.

Comment #73 - Posted by: Tom at October 15, 2012 8:11 AM

Thank you CrossFit TNT, the seminar staff (Mike, Rudy, Joe, Jenn, and Abi), and all attendees for making this last weekend a blast!

The highlight of the weekend was hands down hitting a snatch session with Mike over our lunch break. (So much for just working up to 80kg...)

Comment #74 - Posted by: Matt Springer at October 15, 2012 8:40 AM

Great experience, and an amazing amount of knowledge obtained. Super satisfied.

Comment #75 - Posted by: Diego Rivera at October 15, 2012 9:07 AM

I attended the Gymnastics Certification with Jeff Tucker in Bentonville, Arkansas this weekend. It was amazing and so much fun. I learned so much about myself as an athlete while also learning key gymnastic elements that should be added into the programming at our box as warmups, skill sets or into a wod. Thanks to Jeff Tucker, Kevin Montoya and Kelly King! You all were great!

Comment #76 - Posted by: Amanda at October 15, 2012 9:11 AM

Awesome Level 1 Cert at Crossfit King of Prussia! So impressed with the instructors. The teaching, presenting, training, demonstrating, etc. was superior. The great mix of styles and personalities made it even better. Great job!

Comment #77 - Posted by: Chuck Maloy at October 15, 2012 9:33 AM

Level 1 cert at CrossFit Colosseum was amazing!
Just wanted to offer some words of thanks to everyone involved. First, to Cherie and her team for sharing their passion and expertise. Second, to Paul, owner of CF Colosseum, for being a such friendly and gracious host. Finally, to all the other participants for their effort and energy. The whole experience was fantastic. Thanks again!

Comment #78 - Posted by: Shawn M. at October 15, 2012 10:04 AM

Refresh... :)

Thanks Dave (for pushing me!), Matt (for great instruction in breakout), Cherie (for keeping it fun!), Nadia (for doing a fantastic job at presenting)! I know there were more of you - sorry I forget your names, but awesome jobs!!!

It was a Great course on the weekend in Toronto. I learned so much, and know there's a lot more to learn!! So excited to see where this is going to take me!!

Comment #79 - Posted by: Karen at October 15, 2012 10:21 AM

SUCH a blast at the CrossFit Kids cert at CFNE!! Thank you Erik, Kelly, Heather, Keegan, and all the members of the Kids Demo Team ;) Your energy is contagious and your passion is inspiring. And great meeting everyone in Group 1. Thanks for not laughing at me as I practiced being me, only bigger! :)

Comment #80 - Posted by: Magda at October 15, 2012 10:25 AM

Thanks to Joe, Andy, Chris, Spencer, Courtney, and Bobbi for putting on an awesome level 1 course in Charlotte.

Keep up the great work

Comment #81 - Posted by: Donny at October 15, 2012 11:17 AM

Good times this weekend at king of prussia level 1 cert! Awesome instruction and great group of people. I actually didn't want to leave! So much knowledge....so little time. Stay hardcore!

Comment #82 - Posted by: antonio deascanis at October 15, 2012 11:27 AM

MONDAY OCTOBER 15 (From Crossfit SLC)

500 meter row

3 rounds

10 goblet squats

30 second samson stretch

20 second squat stretch

10 GHD hip extensions


5 rounds for time

8 box jumps @30/24

8 hang squat snatches @95/65

9:48 M/36/218/6'2"

Comment #83 - Posted by: BigBen&Parliament at October 15, 2012 11:40 AM

Happy Birthday Jim R
Great time on that "50"
Now you have a time to shoot for every year.


Comment #84 - Posted by: power-girl at October 15, 2012 12:01 PM

Had an awesome time at RMB Chivenor. Thanks Karl Drake and Denise for the excellent coaching

Comment #85 - Posted by: Jake at October 15, 2012 12:04 PM

The seminar at CrossFit Roots was INCREDIBLE!! I learned so much and had an awesome time!! I don't know if the instructors could have worked any better together!!
Thanks a ton!!

Comment #86 - Posted by: Ashley at October 15, 2012 12:54 PM

I had a great time at the Level 1 cert at KOP this past weekend. All the instructors were AMAZING!! So knowledgable and funny personalities. Thank you to the instructors and thank you to the Lyons for warmly welcoming us and hosting the event in their awesome box!

Comment #87 - Posted by: Olivia Furlow at October 15, 2012 1:21 PM

Awesome awesome weekend in Boulder!!!!! We had an amazing crew with Nicole, Kurtis, Zac, Tommy, and Chris!! Thanks so much guys! I learned a TON and will pass it forward. Couldn't have asked for a better group. Thanks again!!!!!

Comment #88 - Posted by: Alison at October 15, 2012 1:33 PM

CROSSFIT ROOTS!! WOOOWEEEEE. I couldn't have asked for better instructors (Kurtis, Nicole, Zac, Tommy, Chris) to instill the confidence needed to further my knowledge and coaching ability.

Comment #89 - Posted by: Luke at October 15, 2012 1:47 PM

TNT St.Charles- loved it great instructors, great information. I LOVE CROSSFIT.

Comment #90 - Posted by: matt at October 15, 2012 2:31 PM

Big thanks to CrossFit TNT, the seminar staff (Mike, Rudy, Joe, Jenn, and Abi), and all the attendees for making this weekend a blast.

Highlight of the seminar was my snatch session with Mike over lunch. Good times.

Comment #91 - Posted by: Matt Springer at October 15, 2012 3:22 PM

Thanks for a great weekend of learning and showing me i have a long way to go. Iam really looking forward to learn more thanks to all the coach for a great job and thanks to bgi for the hospitality

Comment #92 - Posted by: mark at October 15, 2012 3:39 PM

L1 Cert. at CFTNT was AWESOME! Great job by instructors!

Comment #93 - Posted by: Steve at October 15, 2012 3:40 PM

So many things to say, and I'll try to be brief.

1) I'll start with the fact that I have done what the cert crew do most weekends: teach "certification weekends" for another organization (10 years ago). I can absolutely say from a professional viewpoint that our cert crew in Tomball was unbelievably organized, positive, supportive... and truly excellent coaches (them) to trainers (us), as well.

2) I'll be politely blunt and say that I truly wish the current perception of Crossfit by the rest of the fitness industry (outside of Crossfit, especially in the athletic realm) was the same Crossfit that I interpreted this weekend.

I think a lot of misunderstandings would be prevented, if everyone understood that the goal of Crossfit is *not* sport-specific training. Our trainers freely stated that Crossfit could be excellent GPP for *any* sport, but that someone who wished to truly excel in a specific sport would need to slant their training towards that sport's (or position within the sport) specific needs. I commend them for that objectivity.

The problem, as in any industry, is that there are crazy boxes, crazy gyms, crazy sport trainers, crazy bodybuilders, crazy internet posts, crazy endurance athletes, crazy power lifters, etc... just as there are crazy lawyers, crazy political people, crazy religious people, crazy sport fans, crazy parents, and... crazy supporters and crazy media fanning the flames. The crazy few jack up the intent of the norm.

Briefly, if I interpreted the weekend correctly, and heavily assuming the mechanics, consistency, intensity, threshold model are always followed:

a) Crossfit is primarily for people who want to be in unbelievable shape... and are not training for a specific sport. The reality is that *most* people who want training fall into this category (not in a sport).

b) Someone in a specific sport could consider the Crossfit principles and programming for GPP during the appropriate portions of their season.

c) There is, therefore, no conflict between the athletic industry and the Crossfit industry... again, assuming I interpreted correctly this weekend and the proper pathway to threshold is utilized.

3) To Kimmy: "Pa-Pow"... wow. Believe it or not, one of the most helpful coaching tips I received all weekend. You rock! :D

4) Eric mentioned that Rich Froning came from space. I am fairly certain Neal is a relative of Rich's, or at least from another sector.

5) There are still images I am trying to erase from my memory. Chase, I believe I regret sitting in the front row because of you. ;)

My sincere thanks to all, and God bless each of you (and the entire weekend attendees) richly!

Jeremy Nelms

Comment #94 - Posted by: Jeremy Nelms at October 15, 2012 3:52 PM

3 mile run
10 Rounds

10 pushups
15 situps
20 air squats


Comment #95 - Posted by: Energizer Bunny at October 15, 2012 3:54 PM

Started CrossFit in November 2007, and for the very first time I went to WOD today without checking to see what it was!! At 45 years old, I can say with conviction that the coaches at L1 cert/CrossFit BGI have inspired me to not just be the best coach/trainer I can be, but to become a better CrossFitter as well. Thank you Chuckee, JMac and Cammi (strict MU-oh yeah!), Dave, Leah, and Jenni. You definitely made what could have been a long 2-day 'seminar' incredibly interesting, fun and entertaining. You CrossFit HQ peeps got it goin on!

Comment #96 - Posted by: Julie W at October 15, 2012 3:57 PM

Happy 50th Jim R!

Comment #97 - Posted by: bingo at October 15, 2012 5:08 PM

Rest Day? I think not...

5 rds run 400m (.25 mile), 5 rds bike 1000m (.62 mile), total 10 rds:
Run times 1:55, 1:40, 1:45, 1:50, 1;45.
Bike times 2:15, 2:20, 2:20, 2:30, 2:00.
Total time 38:45 - 10:00 rest = 28:45.

Great cardio workout for when my schedule doesn't exactly match the website.


Comment #98 - Posted by: Dawn at October 15, 2012 5:13 PM

Awesome Level 1 cert at Crossfit KOP! The seminar staff was top-notch and the instruction was incredible! Good times with good peeps!

Comment #99 - Posted by: Jacki Ford at October 15, 2012 5:42 PM

Thanks Mike, Rudy, Joe, Jenn, and Abi for such a great weekend at CF TNT

Comment #100 - Posted by: springer at October 15, 2012 6:05 PM

I had a wonderful time at Crossfit Roots. I have learned so much just within 2 days. The coaches were awesome Kurtis, Nicole, Chris, Zac, Tommy. I look forward to teaching others!! Hope to see you at other certifications. Excellent job and thank you.

Comment #101 - Posted by: Raydan Phillips at October 15, 2012 6:10 PM

A little late, but the L1 at BGI in West Palm Beach was awesome. Great to be around enthusiastic trainers who obviously love what they do and love to teach.

Comment #102 - Posted by: Eric at October 15, 2012 9:01 PM

Thanks you guys for a great weekend in Vienna, it was really a blast and fun way to learn more about CrossFit.

Comment #103 - Posted by: Barbora at October 16, 2012 1:34 AM

Great two days! Highly recommend the course!

Comment #104 - Posted by: Andy at October 16, 2012 2:46 AM

Thanks so much for an incredible weekend at Charlotte CF! I learned so much and feel so much more confident about training my family in our garage gym! I left feeling a little sad that it was over but energized! Andy, your box is awesome! Spencer, your quiet guidance was much appreciated. Joe, you did a great job keeping things running smoothly. Chris, I loved your awesome demos and your sense of humor. Bobbi, your nutrition lecture rocked! And, Courtney, you are who I want to be when I grow up! Thank you to you all!

Comment #105 - Posted by: kelley at October 16, 2012 6:10 AM

200 single unders, run 400m, row 500m, 100 single unders, run 200m, row 250m = 11:05. abmat x 20 after.

Comment #106 - Posted by: kevin o at October 16, 2012 6:20 AM

CROSSFIT ROOTS!! What an awesome time I had with all of the Coachs! Great group of people! Couldnt do anything to make it any better, ok maybe another beer social! Thanks guys!

Comment #107 - Posted by: D Trujillo at October 16, 2012 8:18 AM

CrossFit Charollte was BOSS! aweseome trainers and great coaching! Just uppset that Max wasnt in the picture!!!

Comment #108 - Posted by: Justin V at October 16, 2012 8:43 AM

Thank you Adrian and the KOP Level 1 Cert staff. Not only did I learn a lot, I also had a great time with lots of laughs. Thank you Aimee for hosting!

Comment #109 - Posted by: Coutney at October 16, 2012 9:14 AM

Thanks to all the staff at L1 in Toronto! Awesome team, so much knowledge and experience in all the staff, wish I had longer to sponge up! Thanks to Paul too, incredible playground you got there!

Was worth the 10h drive! Thanks again!

Comment #110 - Posted by: JP at October 16, 2012 8:41 PM

Was a great weekend and CrossFit TNT, St Charles Mo. Great seminar Staff, great workouts and very professional testing procedure. The Staff was very helpfull and able to scale all overhead activity for me and my Shoulder issues. Very thankful for them.

Comment #111 - Posted by: Nathan Harris at October 17, 2012 7:30 AM

A big thanks to the coaching team at L1 cert in Toronto. Highly impressed by your professionalism and knowledge. Keep up the good work.

Comment #112 - Posted by: Daniel Clarke at October 17, 2012 12:35 PM

Did anyone get their L1 test results back yet? I was at CF KOP L1 OCT 13/14 and have not received an email with my results.

Comment #113 - Posted by: Adam at October 20, 2012 3:28 AM

Great course at Crossfit Roots in Boulder. Learned more than I expected and the trainers are top notch.

Comment #114 - Posted by: Sarah at October 20, 2012 5:23 AM
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