October 22, 2012

Monday 121022

Five rounds for time of:
115 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
115 pound Squat snatch, 8 reps

Post times to comments.


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Level 1 Certificate Courses: CrossFit Max Effort, CrossFit Reston, Alamo CrossFit, River North CrossFit, CrossFit X Factor, CrossFit New Zealand, Peak 360 Fitness, CrossFit Southie, CrossFit Atlanta, CrossFit NYC, CrossFit USD, CrossFit Park City, CrossFit Stockport, Patrick Air Force Base.
CrossFit Coach's Prep Course: Trident CrossFit.
CrossFit Kids Course: CrossFit Morristown.

"The Coach's Prep Course Experience" with Azadeh Boroumand, CrossFit Journal video [wmv] [mov] [HD mov]

WOD Demo with CrossFit Ocean Beach - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

Posted by Pukie at October 22, 2012 5:00 PM

Looks great! Cannot wait to try it tomorrow!

Love how many level one certs we had this weekend! Great to see the crossfit family grow!

Comment #1 - Posted by: ptlifeguard at October 21, 2012 5:09 PM

Thanks to Joe D., Joe, Dave, and Lindsey for a great weekend! You guys worked awesome together, and gave me a lot of tools to use to help others! You made learning fun for sure! Thanks again!!

Comment #2 - Posted by: Paul Passine at October 21, 2012 5:13 PM

Congrats T-Battle! CrossFit Trident!!!!!

Comment #3 - Posted by: Noel at October 21, 2012 5:13 PM

Chicago was awesome! Great course Joe, Lindsey, Dave, and Joe!

Comment #4 - Posted by: Heather at October 21, 2012 5:26 PM

Crossfit Atlanta Rocked The Box ALL WEEKEND LONG. Mike G, James, Lady B, Rory and Leah were the best. I learned so much and I left the box tonight feeling 100% more confident and proud of what I learned. Everyone else in the class was awesome too, so friendly. Best Box and Trainers in the Land..Crossfit Atlanta.

Thanks You Guys

Comment #5 - Posted by: Scott S. at October 21, 2012 5:47 PM

Crossfit Atlanta Rocked the BOX ALL WEEKEND LONG. Mike, Bethanie, James, Rory and Leah kicked ass. They were great and I learned so much from them. I feel 100% confident in what I was taught. Thanks to them at Crossfit Atlanta and the rest of the people that were in the class, it was great.

Comment #6 - Posted by: Scott S. at October 21, 2012 5:51 PM

Thanks to the Chicago crew of Joe x2, Dave, and Lindsey - learned a bunch and had a great time. The trainers really showed what the Crossfit spirit and community is all about!

Comment #7 - Posted by: Dave H. at October 21, 2012 6:07 PM

Had a great seminar at CFNZ in New Zealand.... no photo :(
Brett, Kimo, Juria, Doug and Lauren were awesome!!

Comment #8 - Posted by: Joe at October 21, 2012 6:09 PM

Thanks to Crossfit Atlanta. I learned so much. Staff was awesome. You all are absolutely great instructors. My legs are smoked. I'll be working on the strict muscle ups tomorrow morning.

Comment #9 - Posted by: terry werho at October 21, 2012 6:17 PM

Crossfit Max Effort in Las Vegas was not only the coolest boxes I have been too, the owner Zack was great teacher. The knowledge mixed in with humor was the perfect combination. I never felt confused or picked on, only constructive criticism. The only thing I would change is possibly having clipboards or tables for the test takers, just to make it a little easier. other than that I truly appreciate all of the trainers and the time and effort they put in to having us love crossfit.

Comment #10 - Posted by: Becky Chambers at October 21, 2012 6:22 PM

Crossfit Atlanta killed the cert this weekend! Learned so much and the staff for so energetic and keep things fun! My quads are pretty smoked from the weekend! Super awesome- thanks to everyone at CF Atlanta!

Comment #11 - Posted by: Natana C at October 21, 2012 6:23 PM

Awesome job by the CrossFit Reston, Va crew! Great L1 cert!

Comment #12 - Posted by: Jamison at October 21, 2012 6:23 PM

Thank you CrossFit Atlanta for an amazing weekend! The coaches couldn't of been better & I couldn't be happier that my CrossFit family has grown. Thank you everyone @ CF ATL!

Comment #13 - Posted by: Sammi I at October 21, 2012 6:32 PM

What are you guys subbing sprints with?

Comment #14 - Posted by: Jon at October 21, 2012 6:33 PM

This one looks like a challenge!

If you have a problem with sprints, maybe you could sprint spin

Comment #15 - Posted by: Francis at October 21, 2012 6:40 PM

Doing FRAN with Matt Chan, Neal Maddox and Chris Spealler as coaches... that's a memory I won't forget! Great Level 1 Seminar at CF Park City. Thanks Matt, Chris, Kimmy and Neal!

Comment #16 - Posted by: Matt at October 21, 2012 6:43 PM

Thanks to all the instructors at the L1 at CrossFit Max Effort in Vegas! You were all extremely knowledgeable, professional, and there was never a dull moment. I learned more than I hoped, and the class exceeded my high expectations. Thanks to Zack for opening his gym, and representing Vegas so well! Can't wait to get back to the box. Hell yeah!

Comment #17 - Posted by: James F. at October 21, 2012 6:51 PM

Super stoked! I love Crossfit always been an athlete and in shape but Crossfit is changing my life! Amazing stuff love the competition with my friends. Post time tomorrow!

Comment #18 - Posted by: RioSandiego22 at October 21, 2012 6:56 PM

Nice video. Appreciate the effort the athletes gave the WOD.

Comment #19 - Posted by: jct at October 21, 2012 7:16 PM

Nice job Ocean Beach, that looked like a real burner. Great job, athletes!

Can't wait to try it tomorrow.

Comment #20 - Posted by: mgp at October 21, 2012 7:24 PM

Thank you to CrossFit Max Effort for hosting an absolutely amazing L1 Certification Course this weekend. It was both an honor and blessing to have had the opportunity to work with so much new talent as well as to learn from some of the most highly sought out professionals in the industry. A BIG Thank You to the CFit staff for sharing your knowledge and passion with us, and for making this weekend so memorable and meaningful. What a blessing to be a part of such a wonderful and supportive community. Very excited to begin this new chapter in life. Keep inspiring and thank you again!

Comment #21 - Posted by: Emma Pietrzak at October 21, 2012 7:26 PM

Big thanks to Stefani Rocket and the crew from Alamo. Ya'll did a fantastic job. :)

Comment #22 - Posted by: Shelby at October 21, 2012 7:34 PM

Thanks so much to Joe D., Joe, Dave, and Lindsey for a fantastic weekend of knowledge! Crossfit River North was a great host and our group was terrific. We could not have asked for better coaching staff!

Comment #23 - Posted by: Heidi M. at October 21, 2012 7:45 PM

Had a great weekend at the L1 at Crossfit Atlanta. Thanks to Mike G, Bethanie, James, Rory, and Leah. You guys were very knowledgeable and motivated. I learned a ton and can't wait to put it into practice. Thanks again.

Comment #24 - Posted by: Bryan R at October 21, 2012 7:55 PM

Had an awesome weekend at Chicago's level1. Thanks to the instructors for their dedication and patience :)

Comment #25 - Posted by: shelly at October 21, 2012 7:59 PM

A big thanks to CF Atlanta & the awesome instructors at the L1! Great weekend!

Comment #26 - Posted by: Melissa J at October 21, 2012 8:00 PM

Big thanks to crossfit Atlanta & all of the staff at the L1 this weekend! Everything was executed beautifully!

Comment #27 - Posted by: Melissa J at October 21, 2012 8:04 PM

Awesome weekend here in Vegas. Great class after crossfitting for 9 months learned just so much more. Trainers were fantastic.

Comment #28 - Posted by: Shawn S. at October 21, 2012 8:10 PM

Thank you to Zach and Max Effort in Las Vegas for hosting such an excellent learning experience!!! And thank you to the Fantastic crossfit L1 Coaches!!! I feel very fortunate to be in such an incredible community! I look forward to a long career of sharing Heath and Fitness with others!

Comment #29 - Posted by: Erin at October 21, 2012 8:12 PM

What a great time at the Coaches Prep Course this weekend at Trident CrossFit in Alexandria, VA. Thanks to Chuck, Erik and Nicole for the AWESOME instruction and critical evacuation that makes us better coaches. Thanks to Nicole Carrol for stopping by and saying hello!

Comment #30 - Posted by: Christopher Bloom at October 21, 2012 8:16 PM

Shout out to all the RNCF Level 1 certification partipants and especially to the coaches! Chicago's staff was quite the crew --Linz, Big Joe, Little Joe, and Dave. I gained such a wealth of knowledge from each of you and thoroughly enjoyed the time that I shared with you all at the certification. The experience was life-changing and I cannot wait to get started with coaching! Let's pursue VIRTUOSITY!!! :)) WHOO HOO what an amazing weekend.


Comment #31 - Posted by: Lauren H. at October 21, 2012 8:24 PM

Great experience, learned in 2 days more than all my time doing Crossfit!

Comment #32 - Posted by: Ian Hernandez at October 21, 2012 8:29 PM

Haha! Oh Stephanie Rocket, you were great!
Thanks to Spencer, Charie, Zac, Chase, and Dean for making my experience a memorable event! My Hamstrings are forever engaged.

Comment #33 - Posted by: Wymberley at October 21, 2012 8:48 PM

CrossFit Atlanta was awesome! Couldn't ask for better trainers, they were amazing! tons of energy, easy to approach, and extremely knowledgeable! Thanks again to Mike, Bethanie, Leah, James, and Rory. You all helped me so much and I can't wait to try out all my cues this week with the others in the gym! and thanks to everyone in the class with me... the energy during workouts and the desire to learn and be better coaches was life changing. I realized that CrossFit isn't just a gym, but it's a lifestyle and I am lucky to be involved with a community and family like all of you! Thanks again to CrossFit Atlanta for putting us up all weekend in your gym and thanks again to our trainers... ya'll were freaking awesome! I better see you five at the ziplines soon!

Comment #34 - Posted by: Justin Joyce at October 21, 2012 9:07 PM

Shout out to everyone at CrossFit USD Level 1 course. The experience was more than expected. The whole Staff was outstanding. Lisa, Josh, KJ, Nuno, everyone!! Nothing but positive coaching and keeping everyone in tune and motivated. Thank you guys and God Bless.

Comment #35 - Posted by: Jaime Baxter at October 21, 2012 10:16 PM

Excellent training at Crossfit X-Factor in Portland OR!! I've been to lots of trainings in my life, but I've never had two 9-5 days be such a great combination of fundamental information clearly presented, great coaching including some wonderful tips that I think are going to fix some sticky problems in my form, very helpful practice with coaching, and fun workouts with a wonderful group of people. Makes me so proud to be a Crossfitter! Thanks to all the coaches, with special shoutout to Tommy from Crossfit Lake Oswego.

Comment #36 - Posted by: Holly Arrow at October 21, 2012 10:36 PM

Cheers to Karl and the crew at crossfit Stockport, great people, great course, couldn't have asked for a better weekend guys. Rodger that!!!!

Comment #37 - Posted by: Tuczemskyi at October 21, 2012 11:16 PM

Third workout after procedure for 2 bulged discs and sitting on my butt for almost a year so I scaled weight down to 95#.

Time was 22:02.

Comment #38 - Posted by: Lucas at October 22, 2012 12:05 AM


Scaled to 40kg, with Power Snatch


Comment #39 - Posted by: Keen-NZ at October 22, 2012 12:10 AM

Really great workouts! Thx.

Tips to be able to perform muscle ups ?

Comment #40 - Posted by: Larios at October 22, 2012 12:40 AM


Scaled to 95 pounds


Used running shoes.
Nice workout, combines two of my weaknesses, but I think I did a good job today. The key was not to rush the snatches.

round one unbroken (but shaky snatches)
after that, PP broken in 8/4, snatches in 3/3/2, last round 5/3.

Comment #41 - Posted by: Memuc at October 22, 2012 1:46 AM

Congratulations to all who completed the course over the weekend!

Comment #42 - Posted by: Gerard at October 22, 2012 1:47 AM



Comment #43 - Posted by: cosmo at October 22, 2012 2:15 AM


13:24 @ RX'd

Comment #44 - Posted by: Slick Rick at October 22, 2012 3:16 AM

CrossFit PC level 1cert this weekend was awesome! It's not everyday you get to be instructed by the the second fittest man in the work Matt Chan! And a crossfit Legend like Chris Spealer! And if anyone has any question if Neal Maddox is an amazing athlete... Just watch the man workout. Was the best two days of crossfit ever!!!

Comment #45 - Posted by: Jon Mckeachnie at October 22, 2012 3:19 AM

5 rounds
45/35# push press x12
Runs .45 mile\5
35/15# squat snatch

Comment #46 - Posted by: MarieJacques at October 22, 2012 3:44 AM

Awesome Level 1 course at CrossFit Atlanta this weekend! BEST seminar staff ever!!! Thank you so much to Bethanie, Mike G, Leah, James & Rory!!! I learned a lot, met some awesome people, and it was so fun:). Thanks for a great weekend!

Comment #47 - Posted by: Robin W at October 22, 2012 3:50 AM

16:12 as Rx'd
Holy crap...

Comment #48 - Posted by: LukeP at October 22, 2012 4:20 AM

Sprint 40 down 40 back 4x?

Comment #49 - Posted by: Txbeast at October 22, 2012 4:25 AM

yesterdays workout rxd

Comment #50 - Posted by: zak 5'9" 180 m30 at October 22, 2012 4:25 AM

16 30

Comment #51 - Posted by: roh at October 22, 2012 4:28 AM

In a commercial gym what should I sub the sprints for?

Thanks guys

Comment #52 - Posted by: Jon at October 22, 2012 4:39 AM

@Jon Go outside!! You know you already look crazy for doing Crossfit stuff in the gym. Lol. I know because I do too! :-)

Comment #53 - Posted by: Shane Bonilla at October 22, 2012 4:53 AM


27:03 as Rx'd

Not proud of it, but still achey all over from my first marathon last weekend. Get it done, thats all that matters, right?

Comment #54 - Posted by: Charlie at October 22, 2012 4:57 AM

Wow! I suck at snatches. 75#. 16:02


Comment #55 - Posted by: Ben at October 22, 2012 5:02 AM

21:54 - scaled squat snatch to 95 lbs.

Comment #56 - Posted by: Townsend m/29/5'8"/138 at October 22, 2012 5:15 AM

Scaled weight down to 55lbs. Still rehabbing my shoulders.


Comment #57 - Posted by: Kristina 29/f/5'2"/122 at October 22, 2012 5:28 AM



scaled to 95#

Comment #58 - Posted by: ripfit at October 22, 2012 5:34 AM

is it just a 40 meter sprint?

Comment #59 - Posted by: chris at October 22, 2012 5:59 AM

Thanks to Joe, Dave, Lindsey, and Joe! What a great weekend in Chicago! Couldn't have asked for a better crew!

Comment #60 - Posted by: Meghan at October 22, 2012 6:11 AM

CrossFit Atlanta rocked it this weekend for the L1 cert! Big thanks to Mike, Bethanie, Leah, James, and Rory. Your passion for CrossFit is contagious. I loved the structure of the course and the proactive learning environment. Now that I'm armed, I look forward to taking the next step in my CrossFit journey. Thanks!

Comment #61 - Posted by: Wade Weldon at October 22, 2012 6:22 AM

Had an awesome weekend at Level 1 training in Crossfit Atlanta.

Comment #62 - Posted by: Michelle Harrington at October 22, 2012 6:31 AM

Unforgettable weekend @ CrossFit Level 1 seminar in Boston.
Thank you EC, Mel, Bobbi, Dave, Jon, and Joe!
Fantastic crew! Fun, energizing and inspirational!

Comment #63 - Posted by: Andriy at October 22, 2012 6:40 AM

Great Weekend at Peak, Miami!! The course was excellent! two great days of learning lots of great stuff. Russell, Nickole, Austing, Chris and the rest of the traineers did a great job. They taught us great things in these 2 days! Thanks Guys!!

Comment #64 - Posted by: khris at October 22, 2012 7:02 AM

Awesome weekend at CrossFit Peak 360 in Miami for the Level 1 Cert. Many thanks to Russell Berger and crew (Nicole, Andy, Austin, Chris, and Lance). You guys were awesome and the training was great. How do I know that? Because my hammies, glutes, and hip flexors say so.

Comment #65 - Posted by: Ryan at October 22, 2012 7:07 AM

Had a nutrition question. I try to avoid breads pasta and rice, but the amount of volume that I trying leaves my extremely hungry. It's hard to get satisfied on veggies and lean meats. Does anyone know if quinoa would be a good alternative to grains to help satisfy my hunget

Comment #66 - Posted by: Hollyhog at October 22, 2012 7:24 AM

M/ 38/ 134 lbs/ 5'-6"
I've been doing a lot of my own programming mostly because I've been working out really early in the mornings in the park with my own equipment and needing to vary it up and keep it fun, intense, and challenging.
This morning I tried a new one again of:
5 rounds of: 10 Ring Dips(with 20 lb weighted vest), 10 1.5 pood KB Swings (wearing 20 lb weighted vest), 20 sec. L-sit hold on low paralette(with 20 lb weighted vest)
I did not 100% do this for time, because my gym boss went on the fritz but I was just pushing hard to complete as fast as possible but keep it all on the up and up and to try something different.
I set up everything and got loose and pulled it all down, played with my dog in the park after the WOD and put things away, stretched and was home before 1 hour was up. NOT TOO SHABBY. Happy with it all.
The L-sit holds were good pre fatigue for the next ring dips and the ring dips got me taxed and winded to go into the KB swings and the KB swings were making me breath hard to get into the L-sit hold. All in all it worked out about how I anticipated. I was better than I thought I would be overall. I went unborken for all except the last 2 rounds of ring dips. I did break them into 7+3 in the last 2 rounds. I did that mostly to keep the pace up and no big breaks. I was breathing about 10 big breaths before jumping onto the next movement on the last couple rounds and the first few round I was probably breathing about 5 big breaths before jumping onto the next movement. I'll try this one again some time in the not so distant future I'm sure.
Good Time.

Comment #67 - Posted by: Anton at October 22, 2012 7:26 AM

CROSSFIT PARK CITY!!! Matt, Spealler, Kimmy, and Neal - two days could never be enough. Thanks for a good time! Inspiring aaand informative ;)

Comment #68 - Posted by: SADEE at October 22, 2012 7:27 AM

Regarding Post #59:
I would suggest a few things:
First of all I would go 100% Zone for at least 1-2 weeks. I mean weight and measure it all. that will get you used to really protion contron and that will get you on the right pat for regualr eating and snacking. KEEP A FOOD LOG, and a workout, sleep and results log.. all ONE log.
You'll be able to really see what variables effect your results that way. It seems like a lot at first, but after a little bit, you'll be eye-balling servings based on your new found correct portion control, and you'll be noticing your results and you'll be better prepared to tweek you nutitrition.
I find that if you really eat vegetables and fruits (lower glycemec are best, like apples and canteloupes, strawberries, etc.) with proteins and a good balance of good fats like good nuts and seeds you'll get pretty full and fell balanced throughout the day. No big dips, highs and lows. It takes some dedication and focus and PLANNING AHEAD, but if you get in the that habbit, you'll be AMAZED at your compounded results. SERIOUSLY. Really commit for 2 weeks to adjust yourself and you'll see the differences. I would also suggest drinking lots of tea and water to get proper hydration. I think a lot people confuse hunder with thirst. If you drink water and keep hydrated, AND eat good wholesome foods you will be A LOT less hungry. You't have to invent the wheel. Go to the early posts of the CF site and there is a ton of useful, FREE information.
best of luck,
I also would write down your goals. If you don't ahve goals, how can you judge if you're being successful or if you're on the right path to change things up? Do you want to get faster, stronger, improve your 5K, lift 400 lbs in the DL??? Not sure... maybe all of the above? MAybe you want to be better able to play with your kids? I don't know. Setting small achievable goals, as well as long term goals really helps.
best of luck.
keep fit and enjoy the path to well being.

Comment #69 - Posted by: Anton at October 22, 2012 7:42 AM

2 rounds 115 lbs. Then scaled to 95 lbs. Snatch form is terrible but its a work in progress. Ran back in forth in the basement. Good one


Comment #70 - Posted by: Ed M/33/5'10/200 at October 22, 2012 7:44 AM


damn i couldn't do the last set of squat snatches!!
need to work on that!!!
good WOD!!

Comment #71 - Posted by: Andres Pacheco at October 22, 2012 7:46 AM


subbed 10 double unders for sprint, all else RX


@ Andres: I hear you -- that last set of snatches ruined me

Comment #72 - Posted by: kyle at October 22, 2012 7:54 AM


I personally overcame the hunger "feel of emptyness" coming from drastically reduced intake of (bad) carbos with higher intake of nuts, almonds, peanuts et similar. Those provide you with the energy you were used to get from pasta and other grains. Try it!
Best, Matteo

Comment #73 - Posted by: Matteo at October 22, 2012 8:16 AM

Crossfit Atlanta you guys rocked. Learned a lot from from the instructors over there, and hope to carry it on to other people.

Comment #74 - Posted by: Fadi at October 22, 2012 8:17 AM

Great weekend at CrossFit USD for the Level 1 course. Shout out to all the trainers and participants. Good luck to everyone. God Bless.

Comment #75 - Posted by: Jaime Baxter at October 22, 2012 8:22 AM

CrossFit Atlanta was the place to be this weekend! Mike G. and Bethany, Leah, James and Rory were THE BEST instructors!!! Way to go guys! You did a great job and I learned so much! It was a good time with some fabulous crossfit friends!!!

Comment #76 - Posted by: Cindy H at October 22, 2012 8:23 AM

Scaled to 95#

Comment #77 - Posted by: phill 37deg21'41"N 118deg23'43"W at October 22, 2012 8:27 AM

What an amazing weekend at CF Atlanta!!! Mike, Bethanie, James, Leah and Rory; you all made this weekend more than I could have ever imagined. As a middle school teacher and coach, the expertise and ability to connect with your students that I witnessed was extraordinary!!!All of the participants were fabulous, as well!! Thank you for the BEST weekend possible!!!

Comment #78 - Posted by: paige at October 22, 2012 8:30 AM

Level One at Southie was probably one of the best weekends I've had in awhile!

Joe, Dave, EC, Bobbi, and Mel couldn't have done a better job at the seminar.

I learned an impeccable amount, and I don't think I can wait a whole week to know my test results.

Comment #79 - Posted by: Ryan Blake at October 22, 2012 8:38 AM

12;38 Rx'd. Body was dead after all those GHD's. Thanks guys.

Comment #80 - Posted by: Chris N at October 22, 2012 8:45 AM

Loved the seminar staff this weekend at Peak 360 in Miami. They were amazing and so knowledgeable. This course just made me love CrossFit even more!

Comment #81 - Posted by: Patty at October 22, 2012 9:19 AM

75# w/ cleans 10:36

Comment #82 - Posted by: drewborn at October 22, 2012 9:30 AM

Scaled to 95#

My shoulders are killing me right now

Comment #83 - Posted by: Robbert Boukens at October 22, 2012 9:38 AM

M/27/210/5'11 First time snachting so I concentrated on form rather than weight. 125lbs


That being said tommorow could be a day off!

Comment #84 - Posted by: Francis at October 22, 2012 9:39 AM

Huge thanks to Matt, Kimmy, Neal, and Chris. These guys know so much about Crossfit, but their ability to teach that stuff to others is truly amazing. I wish I could sit through another class this weekend. Hey maybe I'll get to. Test? Ha ha

Comment #85 - Posted by: Dylan at October 22, 2012 9:46 AM


Comment #86 - Posted by: jay jay at October 22, 2012 10:02 AM

10:56 rx'd

Comment #87 - Posted by: Taylor Clark at October 22, 2012 10:04 AM

Fun times at CrossFit X Factor (Portland) this weekend! Super informative, tremendous energy, badass coaches - couldn't ask for more. Nicely done Nadia, Kurtis, Tommy, Jason, Jesse, and Chris!!

Comment #88 - Posted by: Martina Chavez at October 22, 2012 10:06 AM


Beforehand I was humming and hawing about whether to go with 65# or 75#. I used 65# and I'm sure glad I did.

5 rounds
12 push press 65#
2 x down driveway and back (~40m total)
8 squat snatches 65#


Should have got <13:00 but I failed on my last snatch.

Comment #89 - Posted by: JuliePlatt at October 22, 2012 10:12 AM

Scaled up... 135# on both. What a beast. Snatches got shaky on the shoulders, clearly a weakness! Good WOD.
Any idea if knee wraps will help me. I have a totally rebuilt knee from football? It's still weak. I'm tryin to push range of motion, but it hurts!
Thanks for the help

WOD - 17.23

Comment #90 - Posted by: B-free at October 22, 2012 10:20 AM

Scaled to:

Five rounds for time of:
75 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
75 pound Power snatch, 8 reps


Comment #91 - Posted by: Kevin C. (M/53/5'11"/175) at October 22, 2012 10:21 AM

13:19, with 75#

Comment #92 - Posted by: Kevin C. (M/53/5'11"/175) at October 22, 2012 10:23 AM

Just getting into CrossFit. These WODs are amazing! I thought I was pretty fit, but definitely need to build up to these.


Comment #93 - Posted by: Karim at October 22, 2012 10:39 AM

Felt truly honored to learn from these amazing trainers. Joex2, Linz, and Dave, thank you so much.

Comment #94 - Posted by: Brytne at October 22, 2012 10:42 AM

This looks like fun.

Comment #95 - Posted by: Jon Gray at October 22, 2012 10:44 AM


21:57.1 RX'd

Squat snatches were my Waterloo.

Comment #96 - Posted by: MilesForks at October 22, 2012 2:32 PM

Thanks to all the seminar staff at the CrossFit Stockport L1 Trainer course for a great weekend!

Comment #97 - Posted by: Matt W at October 22, 2012 2:51 PM

34 yo male. 126lbs

Comment #98 - Posted by: Jon Gray at October 22, 2012 3:12 PM

So sub for the run ( it is snowing here so no I will not go outside )
100M row

Comment #99 - Posted by: trees at October 22, 2012 3:18 PM

15:03 rxd.

Comment #100 - Posted by: Jeff A at October 22, 2012 3:21 PM

Modified to:

push press, 65#
20 double unders
clean and jerk, 65#


Comment #101 - Posted by: Carole (F/54/5'6"/135) at October 22, 2012 3:21 PM

Thanks to the Level 1 Chicago crew, Joe D, Lindsey, Joe, and Dave for an outstanding seminar this past weekend. They all did an awesome job and shared some great tips. Great learning experience from great athletes/coaches :)

Comment #102 - Posted by: Hannah at October 22, 2012 3:26 PM



scaled to 90#

must work more on the snatches.

Comment #103 - Posted by: LMM at October 22, 2012 3:28 PM



scaled to 90#

must work more on the snatches.

Comment #104 - Posted by: LMM at October 22, 2012 3:28 PM


Push Press - 115lbs

Snatches were a nightmare, so shakey at the bottom of the catch, really need to work on the technique.

Scaled snatches to 65lbs to maintain form.

Definitely my biggest crossfit weakness, long road ahead of me!

Comment #105 - Posted by: James O'Reilly at October 22, 2012 3:29 PM


push press as Rx'd
shuttle run as Rx'd
Squat snatch--that's another story.
Tried two rounds at 105# 2nd round-form fell apart, went to 3 rounds at 65# felt really happy with the form and it was another great WOD.


Comment #106 - Posted by: Mike A. at October 22, 2012 3:33 PM

CrossFit PARK CITY! I could have gone somewhere closer to take the cert L1 course, but I wanted to do it with style, i.e. "The Legend", Strongest man in CrossFit, #2 Fittest Man on Earth and the sweet Kimmy who likes to no rep these athletes. It did not dissappoint, thanks to them and everyone else, I'm way more equipped now to take my love for CrossFit to someone else. p.s. I hope Spealler did some artwork for Eric for payback!

Comment #107 - Posted by: Todd at October 22, 2012 3:36 PM


Morning: yesterday's WOD
RX'd 11:10

Afternoon: today's WOD
sets 1,2,3 55lb DBx2
sets 4,5 50lb DBx2

Comment #108 - Posted by: MarSayoh at October 22, 2012 3:55 PM

Thanks to Joe, Joe D., Dave, and Lindsey for the amazing experience this weekend at River North Crossfit in Chicago.

Comment #109 - Posted by: Austin at October 22, 2012 4:13 PM

subbed 95lb power snatch and 105lb push press


Comment #110 - Posted by: Saam at October 22, 2012 4:15 PM

travel MOD WOD

30lb dumbbell thrusters
Sit Ups
Push Ups


1 mile run
3 mile cycle


Comment #111 - Posted by: Mazzone, Chantilly at October 22, 2012 4:33 PM

Scaled squat snatches to 65# to work on form, still a weakness of mine. As usual tougher than expected!

Comment #112 - Posted by: Sully in Gainesville, Ga M/32//180/6' at October 22, 2012 4:46 PM

CrossFit Atlanta is by far the best looking group. Thanks a ton Mike G, James, Leah, Rory and Bethanie G.

Comment #113 - Posted by: john d at October 22, 2012 4:49 PM

As rx'd 13:14. Push presses unbroken. Can't say the same for the snatches.

Comment #114 - Posted by: Kurt M/39/185 at October 22, 2012 5:00 PM

As rx'd
11:00 flat

Comment #115 - Posted by: Troy at October 22, 2012 5:04 PM


95# push press (unbroken) (1st round 115#)
75# squat snatch (1st round 85#)
subbed 30" box jumps x 4

Squat snatches are a weakness of mine!

Comment #116 - Posted by: Ronnieboy at October 22, 2012 5:07 PM

Scaled to 95# five round for 19:15


Comment #117 - Posted by: Graham at October 22, 2012 5:24 PM

Push press(66#, 30kg), 12reps
Spin bike sprint, 7sec
Squat snatch(66#, 30kg), 8reps


Work on snatch form

Comment #118 - Posted by: Saganamooo at October 22, 2012 5:39 PM

Scaled down to 95 lbs, reps and sets as rx'd 14:38
I'm very proud of my boy Todd Walters, he didn't look like a 40 year old today!!!

Comment #119 - Posted by: T. Harbin at October 22, 2012 5:47 PM

Ryan 8:05 (115) 3 rds
Bubs 4:45 (45 hang snatch) 3 rds

the following did hang power snatch instead of full
Aaron 6:59 (15)
Austin 7:25 (15)
Jason 6:02 (45)
Frankie 7:53 (45)
Connor 7:40 (35)
Mr. Murley 7:17 (45) - alternated running and 40 single jump ropes
Hannah 5:49 (15)
Mr. Carey 6:12 (45)
Kyle 6:39 (15)
Crystal 5:21 (12# one arm)
Mr. K 6:46 (45)
Mrs. Pip 6:52 (45)
Mrs. Carey 7:17 (45)
Ricky 7:25 (45)
Wendy 8:25 (15)
Joyce 8:03 (15)
Jack 9:04 (75)
Shara 8:30 (12# one arm)
Pam 8:30 (pvc)

Comment #120 - Posted by: BFCC at October 22, 2012 6:03 PM

Thanks to the crew at CrossFit X Factor in Portland, OR! An amazing group of instructors with awe inspiring knowledge. If you have the chance I would pick CrossFit X Factor to do your level 1 cert. The owner Chris is a great instructor and trainer. Jesse, Nadia, Tommy, Jason and Kurtis were all great at getting the technical points accross in a way that you could grasp. All in all, I am very satisfied with my experience at the level 1 cert. Learned a ton and now I am even more stoked to be a part of the CrossFit community! Now to see if I passed... :)

Comment #121 - Posted by: Kayla at October 22, 2012 6:08 PM

Great Level 1 at Crossfit NYC. Special thanks to Boz, Keith, Rob, Abi and Andre. Hope to see you all in the future.

Comment #122 - Posted by: Brian K at October 22, 2012 6:16 PM

Shout out to CF ATL for hosting level 1 this weekend. Y'all were awesome and I appreciate the opportunity to learn from all star competitors and coaches! Thanks a million!

Comment #123 - Posted by: Katie R at October 22, 2012 6:19 PM

Scaled squat snatches to 95#

Comment #124 - Posted by: Jeremy A. Olive at October 22, 2012 6:28 PM

12:40 rxd, holy tight back

Comment #125 - Posted by: Manny at October 22, 2012 6:29 PM


Scaled 95# push press
Shuttle Run- Rx
Scaled 45# plate Squat Snatch


Comment #126 - Posted by: Aldo Villasenor at October 22, 2012 6:32 PM

I appreciate the great coaches and fellow crossfitters I came across this weekend at crossfit Atlanta cert. Coaches had great knowledge and energy! Thanks guys!

Comment #127 - Posted by: Eddie at October 22, 2012 6:54 PM

2012-10-22: Sub 10rnds: (6/20m/4)@95#. 18:19.

Comment #128 - Posted by: gs at October 22, 2012 7:00 PM

14:38 Scaled to 95#. Short but very intense. I think Tyler cheated!! Lol

Comment #129 - Posted by: Todd walters at October 22, 2012 7:12 PM

scaled to 95#


was not going deep enough in the squat; should have scaled further to concentrate on form

Comment #130 - Posted by: caleb callahan (M/36/6'0"/175) mud|fit . at October 22, 2012 7:15 PM

Big thanks to Lindsey, joe d, joe and Dave at the Chicago L1 seminar this weekend! So much great information from inspiring athlete/ coaches! I already used the MU technique cues we learned today in class! Thanks so much!!

Comment #131 - Posted by: Jennifer sharp at October 22, 2012 7:55 PM

Subbed 95 lb/10 dbl under
4 rds + push press
18 min had to go
Pp were easy snatch not pretty

Comment #132 - Posted by: Johnh 44/205 at October 22, 2012 7:55 PM

17:04 scaled to 80#, subbed clean squats for snatches

Comment #133 - Posted by: BKracker at October 22, 2012 8:38 PM

Rest / Recovery
Elbow strain on yesterday’s WOD

Comment #134 - Posted by: Pete In Sun City at October 22, 2012 8:41 PM

40y/o M 230lb. 25 min RX'd

Comment #135 - Posted by: darrinplank at October 22, 2012 8:54 PM

Level 1 course was an amazing experience, loved the coaches, training... well everything about the experience. Thank you to the coaches Justin, Zach, Michelle, Conner, Jason and Nick you all were wonderful I learned so much. Also thanks to Crossfit Max Effort for letting us use your facility for our training! 1, 2, 3 Hell Yah!

Comment #136 - Posted by: Cassie at October 22, 2012 8:55 PM

Thanks to Stephanie, Spencer, Charie, Zac, Chase, and Dean. Had a awesome time in San Antonio with everyone in helping us improve ourselves and how to help others.

Comment #137 - Posted by: Victor P. at October 22, 2012 9:02 PM

Thanks to CFME and the Level 1 instructors in Las Vegas. I was impressed with the fluidity of the class and personal attention with 50 students. The theory and methodology behind crossfit is now very clear to me and I am even more excited to share its benefits than before the class. I just got back to Colorado and can't wait to work out at my box. I also look forward to my next visit to Vegas. Also thanks to the instructors for speaking so loudly over the noise of the airport and sports center. Besides the noise, the facilty was great.

Comment #138 - Posted by: Martha at October 22, 2012 9:43 PM

11:08 Rx'd, very fun!

Comment #139 - Posted by: Carlox at October 22, 2012 10:55 PM

95 lb push press
sub 95 lb c&j for snatch

Comment #140 - Posted by: David Burns at October 22, 2012 11:06 PM

Scaled to
5 rounds for time of
135# push press 12 reps
10m shuttle 4 reps
85# snatch 8 reps


Probably would've been faster if I realized that I scaled the push press up by accident lol.

Comment #141 - Posted by: Brian R at October 22, 2012 11:21 PM


Scaled push-presses to 40kg
Scaled squat snatches to 20kg

Comment #142 - Posted by: Brett (24/m/188cm/77kg) at October 23, 2012 12:28 AM

14:56 as rx'd

Comment #143 - Posted by: Matteo 29/6'/200 at October 23, 2012 1:14 AM


Subbed Bar 115lb to 75lb for snatch and push press to work on form. Just recently learned to snatch.
Shuttle run as Rxd

Comment #144 - Posted by: AlbertS at October 23, 2012 1:43 AM

80 lbs
14:27 mins

Comment #145 - Posted by: DPL at October 23, 2012 2:53 AM


5 rounds of:

Push press, 30 kg, 12 reps
20 tuck jumps
Squat snatch, 30 kg, 8 reps


Comment #146 - Posted by: Jose-Luis Morales at October 23, 2012 4:04 AM

scaled to 95lbs

Comment #147 - Posted by: Mark S. at October 23, 2012 4:48 AM

3 rounds:


Comment #148 - Posted by: James M/30/155/5'7" at October 23, 2012 4:52 AM

RX'ed time 22:10

Comment #149 - Posted by: stryder9 M/37/5'8"/155# at October 23, 2012 5:10 AM

Crossfit ATL Level 1 Cert awesome weekend! Huge shout out to all the Red Shirts, awesome instruction! Thx for imparting your knowledge and renewing my original passion for CF!

Comment #150 - Posted by: Christina at October 23, 2012 5:13 AM

Thanks to EC, Dave, Bobbi, Mel, Jon and Joe for the world class coaching and instruction at Crossfit Southie in Boston. Every staff member had a unique presence and coaching style but all were extremely effective at getting the students to move well.

Comment #151 - Posted by: Ryan M. at October 23, 2012 6:06 AM



had to drop the snatch to just a training bar to get the technique right. did the reps just had to use the 15kg bar, struggled to get the shoulders back and up, needs working on. Did the press all ok and the sprints were just a rest for the shoulders!

Comment #152 - Posted by: jtotch at October 23, 2012 6:20 AM

22:51 scaled to 95#

Comment #153 - Posted by: Justin M/26/6'1"/235 at October 23, 2012 6:25 AM

Tough time with numerous fails on squat snatch which added lots of time.

Comment #154 - Posted by: mlt at October 23, 2012 6:32 AM


Comment #155 - Posted by: mlt at October 23, 2012 6:32 AM

Snatch -115# was impossible, did one set at 95 (took me 8 minutes to do the first round) one set at 45 (too light), went up to 65#, then 75# unbroken for a good hard set. Scaling is hard sometimes. The rest Rx'd. Push-presses felt really good. First three sets unbroken.


Comment #156 - Posted by: Paul Daniel at October 23, 2012 6:38 AM

M /31yrs/190lbs/5'8"
As Rx'd: 25:50
Great workout, I must improve my muscle endurance! It was tested for sure by this workout!!

Comment #157 - Posted by: Chris Wright at October 23, 2012 6:45 AM

Thank you to the folks at CrossFit ATL for hosting a great course this weekend. The excellent team of Mike G, Bethanie, Rory, James, and the badass Leah P. could not be beat! Thanks so much guys for keeping the psych high all weekend and letting us steal so many of your great methods.

Comment #158 - Posted by: Maija at October 23, 2012 6:46 AM

Scaled weight to 95#. 12:22

Comment #159 - Posted by: Kristian V in SD at October 23, 2012 6:57 AM

Thanks to Joe D., Joe, Dave, and Lindsey for an awesome weekend! You guys worked great together, and gave me a lot of tools to use to help others! You made the weekend enjoyable! Thanks so much!

Comment #160 - Posted by: Jessica Sierer at October 23, 2012 7:06 AM

My Crossfit instructor can beat up your Instructor... Thanks Joe D, Joe, Dave, and Lind(z)!

Comment #161 - Posted by: John (Dan) at October 23, 2012 8:00 AM


Comment #162 - Posted by: myles456 at October 23, 2012 8:51 AM




Comment #163 - Posted by: mom to five at October 23, 2012 9:39 AM

Crossfit Atlanta was awesome. The trainers were amazing and I feel like I can take what I learned and apply to our 101 members when they begin there new journey with crossfit. Thanks again Crossfit Atlanta for being awesome.

Comment #164 - Posted by: Stephen Roy at October 23, 2012 9:41 AM

16:42 as rx
Snatches were broken due to balance and shoulder mobility. 4 sets of 2 reps per round.

Comment #165 - Posted by: PW56 at October 23, 2012 10:31 AM

3 rounds

Comment #166 - Posted by: Ryan Richard at October 23, 2012 10:46 AM

16:37 as Rx'd

Comment #167 - Posted by: Jetté 43/M/5'11"/175 at October 23, 2012 10:52 AM


Comment #168 - Posted by: Pacers at October 23, 2012 11:12 AM

11:55 RX'd

Comment #169 - Posted by: BH2 at October 23, 2012 11:29 AM

14:53 as rx'd.

Back got a little stiff by end of 3rd round - will be more careful in OH to floor component of ss next time.

Comment #170 - Posted by: Kyle Bisceglie 45/m/5'10"/180 at October 23, 2012 11:44 AM

Scaled to 75 pounds.
Did 20 double-unders instead of shuttle run.
19 minutes

Comment #171 - Posted by: cort at October 23, 2012 11:50 AM

As rx'd, 13:23.

Pre-WOD: Modified CFWUx10, ankle flexion mobility, 95# push press x10; 95# squat snatch x5.

Hard WOD, but super fun. This was all about the squat snatches. 115 was heavy enough I needed to break these from the get-go. But compared to 135, these felt much easier - particularly in lowering the weight. I had a couple misses, most of them when I was trying to stay in hook grip and just couldn't keep the correct shoulder rotation while doing that. On one of those reps, I tried to catch it coming down and smashed my thumb into the bar instead. Not bad, but enough to bleed - and the pressure from hook grip made it bleed more. Had to run inside to re-tape the thumb after that. Unbroken push press. Rounds were ~ 2:00 / 2:30 / 3:30 (bloody thumb round) / 3:00 / 2:30.

Comment #172 - Posted by: Mel 39/m/5'10"/175 at October 23, 2012 12:51 PM



Comment #173 - Posted by: Ben S at October 23, 2012 1:12 PM

Five rounds for time of:
115 pound Push press, 12 reps
40 meter Shuttle sprint (5 x 26' in wt room)
95 pound Squat snatch, 8 reps


Comment #174 - Posted by: Bells at October 23, 2012 1:35 PM


Scaled to 65lbs due to shoulder rehab. Up'd the PP reps to 15 to compensate.


Comment #175 - Posted by: DomH at October 23, 2012 2:18 PM

First time trying crossfit



why is my time so much shorter than everyone else's?
i think i did it all right

Comment #176 - Posted by: Q at October 23, 2012 3:24 PM

5 rounds
12 95# Push Press
15 Squats
8 Cleans
Was interrupted...need to do better.

Comment #177 - Posted by: dyagg at October 23, 2012 4:38 PM

31:36, 95lb push press and snatch (23 Oct '12)

Comment #178 - Posted by: NAMWIZ at October 23, 2012 5:15 PM

Level 1 seminar was incredible! EC, Bobbi, Mel, Jon, Dave, and Joe, thank you for all the instruction, motivation, and fun. Thank you Crossfit Southie for being a great host.

Comment #179 - Posted by: Bob at October 23, 2012 5:29 PM

115# Push Press
95# Cleans
Didn't run

Comment #180 - Posted by: Justin-M/26/5'8"/205 at October 23, 2012 5:48 PM

98lb (44kg) push press
75lb (34kg) squat snatch

Comment #181 - Posted by: lucio1928,M/40/184cm/96kg at October 23, 2012 5:50 PM

Thanks to Crossfit USD and all of the HQ staff for such an incredible weekend of training! As someone who's only been in a garage gym/neighborhood environment, it was so exciting to be in big group wods and get that type of encouragement and instruction coming from every direction. I've learned so much in the last two days, now I just need my first student to share all the information.

Comment #182 - Posted by: Jenette at October 23, 2012 7:45 PM

Five rounds for time of:
115# push press, 12 reps
40 meter Shuttle sprint (2 x 20 meters) (sub'd)
115# overhead squat, 8 reps (sub'd)

Comment #183 - Posted by: scfd1_9607 at October 23, 2012 7:48 PM


Comment #184 - Posted by: Patrick C (M/30/5'11 /215 lbs) at October 23, 2012 8:53 PM

Had an awesome time at Crossfit Max Effort. Level 1 trainers fantastic job.

Comment #185 - Posted by: Shawn S. at October 23, 2012 8:55 PM

scaled to #95lbs




Man! if this is your first time in crossfit and you had that time, you should be super human's brother! Maybe you did the work out correct, but if you want to check if you did it right, you could check the WOD video in the main page just under the picture. Cheers!

Comment #186 - Posted by: hugo lopez at October 24, 2012 12:56 AM

75lb PP and SS. Read the instructions wrong and did 8x10 shuttles.


Comment #187 - Posted by: brett_from_wylie at October 24, 2012 5:01 AM

5 rounds of
8 rep push press 40kg
4rounds of 8 counts high knees
12 rep snatch 40kg

Need mor flexibility in order to perform deep overhead squat

Comment #188 - Posted by: Zayed at October 24, 2012 6:55 AM

#25 and #45


Comment #189 - Posted by: tom juhn at October 24, 2012 7:26 AM

15:39 as Rx'd.

Comment #190 - Posted by: Edwin 30/M/68"/168 at October 24, 2012 8:23 AM

24.20 - 4 rounds at 95#

Comment #191 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at October 24, 2012 8:43 AM

I attended the Cert class at River North Chicago. Our seminar staff was awesome! Wouldnt change a thing! Thank you for all your knowledge

Comment #192 - Posted by: Heather at October 24, 2012 10:28 AM


scaled press/snatch 95#;
sub'd treadmill sprints @ .15mi;
* finished last set in 1:50 & nearly collapsed;

Comment #193 - Posted by: djf at October 24, 2012 10:44 AM



Comment #194 - Posted by: Nathan/m/165#/1979-since2008 at October 24, 2012 12:23 PM

Thanks to CF ATL for the use of the box but super shout out to the AWESOME trainers Bethanie, Mike G, Leah, James & Rory!! You guys were awesome and i had a blast all weekend! Didn't want it to be over! Hope to see you guys again in the future! Your energy and knowledge was GREAT! thanks again!

Comment #195 - Posted by: Kevin at October 24, 2012 1:25 PM

32:05 subbed 95#

Comment #196 - Posted by: cscarr52 at October 24, 2012 1:48 PM


as rx'd - 18:25

need to work on squat cleans.

Comment #197 - Posted by: Casey Ray at October 24, 2012 2:32 PM

Push press @ 95 lbsx12
10 burpees.
Front squats @95lbsx 8


Comment #198 - Posted by: c-los at October 24, 2012 3:59 PM

PP 55# unbroken
SS first set 55 second third and fourth 45#
Fifth set 35# much better form

Comment #199 - Posted by: D.S. at October 24, 2012 4:57 PM

subbed 95lb - 16:47

Comment #200 - Posted by: Mark Frazier at October 24, 2012 6:06 PM

M 51 6'2' 190 tons o scaling;
4 rounds
95 lbs
12 push press / sprints / 6 squat snatches
The squat snatches were the hard part.

Comment #201 - Posted by: bobr at October 24, 2012 6:19 PM

thanks to the crew who came to Chi-Town!!! Joe, Joe, Dave and Lyndsey were awesome!! Keep on Rocking!

Comment #202 - Posted by: gregg p at October 24, 2012 9:09 PM

80 lb.

Comment #203 - Posted by: JT m/39/5'10"/175 at October 24, 2012 10:07 PM

press 50 kg, snatch 20 kg (learning technique)

Comment #204 - Posted by: akaG4_Russian at October 24, 2012 10:13 PM


your advice, and unique personalities made the experience memorable and full of fun! Look forward to see seeing some of you guys again in the future!!

Comment #205 - Posted by: JESSIKA B at October 24, 2012 11:21 PM


5 rounds:

12 95# push presses
40 meter Shuttle sprint (4 x 10 meters)
8 95# squat snatches (many were closer to power snatches)


Comment #206 - Posted by: nutfam at October 25, 2012 9:00 AM

Jeff @ 2.0

pp unbroken
Runs slow
first round snatches unbroken
2nd one break
Then two or 3 breaks

Resting too long.

Comment #207 - Posted by: Jeff & Charity @ CF Snohomish at October 25, 2012 9:43 AM

scaled to 40kg

Comment #208 - Posted by: AGL at October 25, 2012 12:03 PM


Modded to Five rounds for time of:
95 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
95 pound overhead squat, 8 reps


Comment #209 - Posted by: Jon Craig at October 25, 2012 2:12 PM

75#; 22:50

Comment #210 - Posted by: GU997/M/43/200#/5'10" at October 25, 2012 4:33 PM


5 Rds
115 lb Push Press x 12
200 meter sprint
75 lb Squat Snatch x 8

Felt good but struggling to get depth on the squat clean. I was not going deep enough.

Comment #211 - Posted by: Gravy at October 26, 2012 7:10 AM

M/ 38/ 134 lbs/ 5'-6"
I did this one using only 95 lbs to use good technique and to keep a decent pace up.
I did this in 20:45
I will use 105 lbs next time.
Overall good form on the squat snatch. I went light to keep on good form and to keep up pace.. to see if or how the form would break.. that would show me more of where I should be focusing on my snatch.
I should just go a little heavier next time.
PP was pretty easy overall.
I was a bit sore and stiff from the heavy Angie, so went with 95 lbs.
Good WOD.

Comment #212 - Posted by: Anton at October 26, 2012 7:48 AM

TRAINING AT PEAK 360 was AMAZING, wish it would last longer but I really do feel 75% more confidence when coaching now! I need more practice but that will come with time. Thanks to the RED Shirts, Nicole, Russell, Austin, Lance, Andy and Chris. You guys were solid with all your knowledge. God bless, and hope to see you all in the future again! PS, I passed :D! Party Time.

Comment #213 - Posted by: Jenny P at October 26, 2012 11:11 AM

55 PP & Squat

Comment #214 - Posted by: Zim at October 26, 2012 3:51 PM

Subbed 10 double-under for sprints.
Not proud of time or Squat Snatch form after the second round, should have scaled down to 95# and worked to get deeper.

Comment #215 - Posted by: Andrew M/26/6'/181# Camp Clark, AFG at October 26, 2012 6:21 PM

8:05 @ cf snohomish

Comment #216 - Posted by: Jdisch at October 26, 2012 6:55 PM

8:05 @ cf snohomish

Comment #217 - Posted by: Jdisch at October 26, 2012 8:41 PM

I will be at a L1 cert next weekend any advice to prep? Been doing CF on my own in my garage so I usually don't push as hard because its just me. I'm gonna start reading the manual but what should I prep for physically?

Comment #218 - Posted by: Gil at October 26, 2012 10:06 PM

22:46 rx

Comment #219 - Posted by: gb 45/m/71"/185# at October 27, 2012 10:03 AM

13:05 as RX'd

Comment #220 - Posted by: Edwards M/16/5'11/175 at October 27, 2012 7:24 PM

dernit, did OHS instead of squat snatch. stupid video.


Comment #221 - Posted by: Crossfit Chris at October 28, 2012 11:01 AM

14:48 1/2 reps reg snatch

Comment #222 - Posted by: Bnbaucom at October 28, 2012 3:25 PM

115# Push Press x 12
40 M Shuttle Run
Overhead Squat x 8

Comment #223 - Posted by: Steve at October 29, 2012 2:49 AM

PP as RX/95# Squat Snatch, 3rds + PP x 12 and 40 m shuttle 15:52

Comment #224 - Posted by: fathertyme 34/m/6'/175# at October 29, 2012 5:13 AM

@ CFS 80#

Comment #225 - Posted by: Jeff & Charity @ CF Snohomish at October 29, 2012 8:42 AM

Had my cert at River North Crossfit in Chicago, IL. It was a blast!!! The training staff did a great job in making a long weekend of learning enjoyable.

Comment #226 - Posted by: Matt at October 29, 2012 6:07 PM


Comment #227 - Posted by: MikeyPaul - 31/m/170 at October 29, 2012 6:46 PM

CFWU-3. Monkey touches 3rd. All w/Left arm to shoulder. Superman. Burgener.
PP broken unfortunately last 3 rounds 10+2, 8+4, 8+4. Need to take break w/bar above head & push through. Decent job w/knees out on dip & pushing them back. Snatches better when I floated wrists at hips in later rounds so I could get 2 strung together. Still way too slow overall.

Comment #228 - Posted by: jrm at October 30, 2012 7:00 PM


Five rounds for time of:
110 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
105 pound Squat, 8 reps (scaled to squats as I workout with a finger injury)


Comment #229 - Posted by: rvt1443 at October 31, 2012 9:07 AM

Five rounds for time of:
115 pound Push press, 12 reps
10 Burpees
115 pound Squat snatch, 8 reps


Wish I could have done the shuttles, but didn't have the space. Thought burpees worked well as a sub. Mostly partitioned into 2-3 sets per exercise. Could save time in the burpees in the future.


Comment #230 - Posted by: Kent at October 31, 2012 9:56 AM


Comment #231 - Posted by: Sherwood M/24/5'11"/210 at October 31, 2012 1:14 PM

Shoot, I did 3 rounds by mistake.
Push press unbroken and fast on the shuttle runs. Snatches held me back a lot.

Comment #232 - Posted by: Sherwood M/24/5'11"/210 at October 31, 2012 1:18 PM


5 rounds:
95 lb. Push Press x 12
Sprints (length of basketball court) x 4
95 lb. Snatch x 8

Seated Low Pulley Rows 105x12, 135x8, 165x4

Comment #233 - Posted by: Rob S at November 2, 2012 1:00 PM

Amazing weekend at Crossfit USD! Thanks to great hq staff nuno, kj, lisa, josh, adam... You made my trip all the way from Portugal worth it, learned a LOT. And i pass the test!!! 43 rigth! Yeah!

Comment #234 - Posted by: Andreia at November 4, 2012 6:19 AM

Amazing weekend at Crossfit USD! Thanks to great hq staff nuno, kj, lisa, josh, adam... You made my trip all the way from Portugal worth it, learned a LOT. And i pass the test!!! 43 rigth! Yeah!

Comment #235 - Posted by: Andreia at November 4, 2012 6:20 AM


Comment #236 - Posted by: RAD at November 4, 2012 5:49 PM

Scaled to 55#
Definitely could have done more, all push presses were unbroken


Comment #237 - Posted by: Boo Boo F/147/5'8/24 at November 8, 2012 9:28 PM

did 12 power snatches instead of 8 ss



Comment #238 - Posted by: phat boi at November 10, 2012 1:14 PM

13:49 06.04.13 scaled to 40k (80%) knee went in 2nd round so subbed sprint with 10 burpees 3rd R, 10 knees to elbow 4th, 1 min shadow boxing 5th.

Comment #239 - Posted by: zenoperegrinus at April 6, 2013 3:45 AM
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