October 29, 2012

Monday 121029

Power snatch 1-1-1-1-1-1-1 reps

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CrossFit Level 1 Certificate Courses: CrossFit Champions, CrossFit Charlotte, CrossFit Verve, CrossFit SS, Atlas CrossFit, Rainier CrossFit, CrossFit New England, CrossFit TNT, Guerrilla Fitness, CrossFit Nuernberg, CrossFit Bergen, CrossFit Melbourne, CrossFit B4C, CrossFit Tuluka, CrossFit 11th Parallel.
CrossFit Coach's Prep Course: CrossFit One.
CrossFit Kids Course: CrossFit Atlanta.

"Preppin' for the Week" with Chris Martirano, CrossFit Journal video, Part 1 - [wmv] [mov] [HD mov] Part 2 - [wmv] [mov] [HD mov]

WOD Demo with Buddy Hitchcock - video [wmv] [mov] [HD mov]

Posted by Pukie at October 29, 2012 5:00 PM

Amazing weekend!!!! Thx CF for sharing an incredible group of coaches/teachers for us to learn from!!!!

Comment #1 - Posted by: florie glusman at October 28, 2012 5:49 PM

Thanks to the Southside and Crossfit trainers for all the tips this weekend! I had a great time and learned much over this weekend! The course was great and thanks for taking the time with us!

Comment #2 - Posted by: john s at October 28, 2012 5:56 PM

great class definately learned a lot cant wait to start working on my weaknesses more and helping others work on theirs thanks guys for starting me out on the right foot

Comment #3 - Posted by: Brett at October 28, 2012 6:06 PM

Just finished the lvl 1 cert in Denver. Crossfit Verve was awesome and the entire seminar staff were friendly, knowledgeable, funny and great coaches. The weekend was amazing thanks to the great staff. Thank you.

Comment #4 - Posted by: Justin at October 28, 2012 6:08 PM

Nice snatch,(not power snatch).but good job

Comment #5 - Posted by: Rusty at October 28, 2012 6:10 PM

Thanks for a great weekend Charlotte! I learned a ton and had a ton of fun:-)

Comment #6 - Posted by: Sara at October 28, 2012 6:16 PM

Thank you to crossfit south side! The trainers were great and brought a lot of knowledge! I truly learned a whole lot more than I thought, and get a lot more than I bargened for!
Thank you for all that you did and do


Comment #7 - Posted by: Luis Nazario at October 28, 2012 6:23 PM

Thanks to Schwartz's Crossfit and all the seminar staff! Was an amazing weekend!

Comment #8 - Posted by: Dan Bailey at October 28, 2012 6:29 PM

Had a weekend full of spicy learning filled in with some celebrity stud workouts and a visit by a great Spartan. It was like Christmas is October. Thanks to Miranda, Tyson, Maggie, Spencer and Austin for an incredible start to the next chaprter of my crossfit journey.

Comment #9 - Posted by: Jim at October 28, 2012 6:34 PM

I don't see my Level 1 class, Crossfit Morristown with Joe DeGain, Jason Khalipa, and Pat Barber. Not only are they great athletes but amazing Coaches, learn so much this weekend, thanks to them.

Comment #10 - Posted by: Rick at October 28, 2012 6:42 PM

The knowledge shared by the trainers was GREAT, the classmates were AWESOME, and the box was PERFECT!!! Thanks for EVERYTHING!!!

Comment #11 - Posted by: Phillip at October 28, 2012 6:45 PM

I would be the only one to blink!! ha. Awesome course. Very informational and fun

Comment #12 - Posted by: Larry Fetters at October 28, 2012 6:56 PM

Huge thanks to Verve for hosting the cert, and to the amazing trainers for all that they bring to the group! Chris, Matt, Matt, Jason, Zac, and Doug are so smart, skilled, and excited to share their knowledge. It was a great weekend, and my brain is chock full of good stuff to pass along!

Comment #13 - Posted by: Erin at October 28, 2012 6:57 PM

Had a great weekend and made alot of new friends at Crossfit Champions in Tomball TX. Eric, Rory, Austin S., Austin B, Dave and the whole crew imparted some invaluable knowledge on us. Glad to have had the opportunity to learn from such extraordinary athletes and coaches. Thanks again for the hard work of the staff, class, and the facility it made for an amazing weekend.

Comment #14 - Posted by: Travis Greenway at October 28, 2012 6:59 PM

Thank you CrossFit Champions for letting us use your box! Eric, Dave, Austin, Austin, and Rory were awesome coaches!! I brought home so much knowledge and sore muscles haha!

Comment #15 - Posted by: Alyssa C at October 28, 2012 7:03 PM

Ummm hello mr Hitchcock, you are gorgeous

Comment #16 - Posted by: Steph at October 28, 2012 7:13 PM

Had so much fun and learned a heck of a lot at level 1 cert. at Crossfit SouthSide!!! Thanks to all the trainers for sharing all their knowledge!!

Comment #17 - Posted by: Cat goodman at October 28, 2012 7:24 PM

I had a blast @ Crossfit Rainier. The trainers were amazing. Thank you for sharing your knowledge with us.

Comment #18 - Posted by: Sheldon at October 28, 2012 7:35 PM

So much fun!!! Amazing instructors, fantastic athletes and Rainier's box was so spacious it felt just like home!!! I got more information than ever imagined! Makes me want to go and change the lives of everyone I know and spread the joy and beauty that is CrossFit! I loved every minute, even taking the HARD test!! Thank you CrossFit for everything!!! :)

Comment #19 - Posted by: Vanessa Dickens at October 28, 2012 7:50 PM

Coaches Prep was awesome. Chuck, Nicole, and Dennis a bunch of class acts and a perfect rep of what I feel crossfit is. Wish we didnt have to close tomorrow because of this storm or I would be ragin my new knowledge all over my box!! To my class mates..Come out to Long Island and rock out with CrossFit Rapture..All are welcome..Bring a t-shirt!!

Comment #20 - Posted by: Brad at October 28, 2012 8:10 PM

Oh how fitting! WOD for tomorrow is snatches... we just went over these. HA! Thanks to CrossFit SS and the CrossFit Seminar Staff Jenni, Mike, Chris and Jon. Learned a whole lot and had a lot of fun. I'm still feeling Fran-Tastic!

Comment #21 - Posted by: Holger at October 28, 2012 8:11 PM

Thank you so very much to Atlas Crossfit in Chicago for hosting the Crossfit Level 1 Cert and especially to the excellent instructors Russell, Chris, Joe, Connor, Dan, and Abi! That was an awesome experience and I definitely learned a deeper understanding of Crossfit as a whole and will be a better athlete for it. They have definitely provided a great foundation for me to hopefully forge a path as a Crossfit Coach someday.

Comment #22 - Posted by: Joel Riv at October 28, 2012 8:15 PM

Thanks a lot Chuck, Nicole and Dennis!!!

I especially admire your very perceptive eye.

The packed two days @ Reebok CF One were both fun and instructive.

The constant and precise feedback will be put to use.

Thanks again! Very inspiring!!!

Comment #23 - Posted by: Jean-Michel at October 28, 2012 8:17 PM

Big thanks to CrossFit Verve for hosting the cert this weekend! I feel very privileged to have had the chance to work with all the great people, trainers and attendees alike. Matt has put together a great gym, and HQ has put together an amazing training team. So much knowledge, dedication, and passion. Time to go improve some GPP!

Comment #24 - Posted by: Cory Thomas at October 28, 2012 8:18 PM

Thanks to Kurtis, Laurie, Todd, Tommy, Nadia, and Jesse for an outstanding course. Relevant and informative without being overwhelming. Learned many great coaching techniques and solidified my understanding in so many areas! Thanks.

Comment #25 - Posted by: Dan Lao at October 28, 2012 8:20 PM

Incredible weekend at Rainier CrossFit. Many thanks to Kurtis, Todd, Nadia, Jesse and Tommy. The course exceeded my expectations in every way. Thanks again for everything.

Comment #26 - Posted by: Mike at October 28, 2012 8:32 PM

Big thanks to the staff at the Crossfit Verve Seminar. Had so much fun and I learned more than I ever thought I would. All the coaches were so knowledgeable. Great job all I would listen to any of those coaches talk all week long. Didn’t want the seminar to be over.

Comment #27 - Posted by: Dustin at October 28, 2012 8:36 PM

our coaches said we were the best class they have ever had and I believe them

Huge thanks to Eric, Dave, Adam, both Austin's and Rory for an awesome seminar at CrossFit Champions in Tomball, Texas. Awesome weekend.

Comment #28 - Posted by: Mad Panda at October 28, 2012 8:37 PM

Thank you Rainier!!!!! Awesome weekend!!! Tons of info and
The trainers were amazing!!!! Great job to all the participants as well!!!!!

Comment #29 - Posted by: jessica at October 28, 2012 8:43 PM

CHICAGO!!! Great wealth of knowledge from Russell, Joe, Abi, Connor, Chris, and Dan this weekend at the L1 coarse at Atlas CrossFit!!! Thanks to all of you for making it fun and easy to understand! And big thanks to Atlas CrossFit for letting us use your box and equipment to play with this weekend!!!

Comment #30 - Posted by: Hoyt at October 28, 2012 8:46 PM

Thank you to Russell, Chris, Carter, Dan, Joe, and Abby! You guys are the definition of REAL coaches, I have gain a lifetime of knowledge knowledge from you all this weekend at Atlas Crossfit, Chicago. Semper Fi!

Comment #31 - Posted by: Eakathat at October 28, 2012 8:50 PM

Great weekend in Morristown! Joe, Jason, Pat, Matt, and Andrea were awesome, was great to learn the fundamentals from some of the great athletes and coaches CrossFit has to offer. If you are thinking of taking the L1 cert stop thinking and do it!

Comment #32 - Posted by: Falco at October 28, 2012 9:06 PM

Thanks so much to Miranda, Austin, Maggie, Spencer and Tyson for an awesome L1 cert at CrossFit New England! It was an amazing experience being taught by such knowledgable and skilled trainers. I learned so much this weekend, I hope I can remember it all.

Comment #33 - Posted by: Justin V. at October 28, 2012 9:10 PM

Had a fabulous time this weekend at CrossFit Champion in Texas. All the coaches were awesome (Eric, Rory, Adam, Austin S., Austin B. and Dave)!!!! Thanks again for all the love ya'll put into the weekend. It was greatly appreciated.

Comment #34 - Posted by: Michelle at October 28, 2012 9:11 PM

What an amazing weekend in Tomball, TX!!! Big thanks to CrossFit Champions for letting us invade their space! And the staff; Eric, Austin, Austin, Dave and Rory were awesome. I learned so much in these past two days!! Cannot wait to share everything I learned with others...especially my family. Thanks CrossFit for an amazing staff and program.

Comment #35 - Posted by: Amy Mays at October 28, 2012 9:12 PM

CrossFit Kids cert in Atlanta was an amazing experience. World Class trainers with tons of knowledge and diverse backgrounds.

My favorite part of the cert were the "breakout" sessions. The instant feedback was invaluable. Thanks again!

Comment #36 - Posted by: Mario at October 28, 2012 9:32 PM

Huge Thank you to Denise, Drake and Erik for making the trip all the way out to Africa to give us our Level 1 Seminar! Hopefully they can organize another one to keep CrossFit 11th Parallel stocked with amazing coaches! Get some CF11P!

Comment #37 - Posted by: Kyle Asplund at October 28, 2012 9:33 PM

Huge Thank you to Denise, Drake and Erik for making the trip all the way out to Africa to give us our Level 1 Seminar! Hopefully they can organize another one to keep CrossFit 11th Parallel stocked with amazing coaches! Get some CF11P!

Comment #38 - Posted by: Kyle Asplund at October 28, 2012 9:36 PM

Shout out to the Jacksonville Cross Fit SS L1 course participants and the trainers.

Cross Fit: Mastering the art of being a jack of all trades...

Comment #39 - Posted by: Daniel Leslie at October 28, 2012 10:01 PM

Hey fellas!!! Been following CF for a while and I need some advice. I'm on a mission to put 300 above my head and I’ve been stuck at 245 for about a two months. To break the plateau every 2-3 days I’m going to some form of extra pressing movement in the really heavy low rep ranges. I'm thinking 85% or more 1RM. You guys think this will be too much without a good chunk of rest time between each session?

Comment #40 - Posted by: Jrob at October 29, 2012 12:09 AM

I would love to fail 250lb because my hips are below parallel ;)

Comment #41 - Posted by: Tuczemskyi at October 29, 2012 12:29 AM

That was the best two days I had during my entire deployment to Africa, none of us wanted to return to work when it was over. Thank you to our coaches for coming out all this way to teach us.

Comment #42 - Posted by: Stewart at October 29, 2012 12:51 AM

Mike G you are absolutely spot on. My face looks stupid in our Level 1 picture. Despite the photo I wanted to thank CF SS for hosting the Level 1 so close to my house. The facility was great. The Trainers: Mike G, Jenni, Jon Gilson and Chris Russell were outstanding. Thank you all for your professionalism and knowledge. Well Done CrossFit HQ!!!!!

Comment #43 - Posted by: Brett Smithley at October 29, 2012 4:08 AM

Cheers to Doug, Drummond, Stacey, Tracey, Ollie and Gav. I gained huge insighted in to my own performance and how to pass it on to the community! Your all legends hopefully see you in the community around Aus soon! ps Stacey is Hot, she can demo any time!

Comment #44 - Posted by: Brendon at October 29, 2012 4:18 AM

Thank you crossfit trainers and crossfit south side (you got a great box). I learned more this weekend than I ever imagined. I now look forward to applying the newly gained knowledge.

Comment #45 - Posted by: Joshua at October 29, 2012 4:24 AM

Thank you crossfit champions Tomball Texas for an awesome weekend and for coaches Eric , Dave, Austin andAustin, Rory and Adam for making the class fun. I walked away this weekend with new information that gave me a better understanding of crossfit . It also brought to light my weakness and what I need to work on. The coaches were all so helpful and patient to show what moves we were doing wrong and how to fix but on the other hand told us great job when we were doing it right. I will never forget this experience and the awesome people I met this weekend.

Comment #46 - Posted by: Cindy Herrera at October 29, 2012 4:46 AM

Crossfit Charlotte, thank you for having such an awesome box and coaches. Big thanks to Coach and the rest of the CF staff coaches that took me back to the basics and pushed everyone to perform the movements correctly. Great weekend with great people.

Comment #47 - Posted by: Curtis at October 29, 2012 5:03 AM


Comment #48 - Posted by: ferb 176# at October 29, 2012 5:04 AM

What an amazing weekend, I have never had time fly by so fast. Miranda, Spencer, Austin, Tyson, and Maggie...you all were wonderful. Thank you for all your help and guidence this weekend. I can't wait to share what I have learned with my fellow crossfitters.

Comment #49 - Posted by: stacie at October 29, 2012 5:14 AM


Comment #50 - Posted by: Townsend m/29/5'8"/138 at October 29, 2012 5:16 AM

115/125/135/155 fail/155/155/160 with not so good technique

Comment #51 - Posted by: preacherman at October 29, 2012 5:30 AM

Had the opportunity to spend the weekend with amazing trainers and a great group of students. the trainers gave me such a better understanding of crossfit and what it is truly about and they also made it so much fun. I learned so much and can't wait to start sharing what I learned with others. And a big thank you to crossfit south side for letting us use your facility. It was a great place for the seminar ! If I a, ever back in Jacksonville I hope to stop by there again. Thank you again to crossfit !

Comment #52 - Posted by: Stacisnail at October 29, 2012 5:40 AM

Awesome job this weekend by Mike G, Jenni, Jon and Chris at CrossFit SS! They provided a wealth of information as well as inspiriation to always improve and help others in their CrossFit journey. Thanks so much!!

Comment #53 - Posted by: Kristen at October 29, 2012 6:05 AM

Big thanks to SS CrossFit for hosting the level 1 cert this weekend. The staff, Mike G, Jenni, Chris, & Jon were fantastic. Great course!!!!

Comment #54 - Posted by: Shawn DuBois at October 29, 2012 6:28 AM

I had such an incredible weekend with Eric , Dave, Austin/Austin, and Rory! Seriously the best staff ever, Had a blast on the coldest weekend ever in Texas! I got so much out of it, work up wishing I had another day to learn with them! Thank so much! Spellers got nothing on you Eric!

Comment #55 - Posted by: Jenna Stark at October 29, 2012 6:41 AM

Why is below parallel considered a fail?

Comment #56 - Posted by: JayW at October 29, 2012 6:47 AM

Thanks to everyone (trainers, participants, spartans) who made the course at Crossfit New England so great.
Learnt so much. Hope everyone gets home safely and is not stuck here too long!

Comment #57 - Posted by: jen at October 29, 2012 6:57 AM

135 (f) x 2
95 x 4

Comment #58 - Posted by: Rob at October 29, 2012 7:15 AM

MRI on Thursday, famous slight bulge of l5/s1

Subbed for bench


Comment #59 - Posted by: justinb at October 29, 2012 7:23 AM

What an amazing weekend in Tomball, TX! I learned so much & had a great time doing it. Eric, Dave, Rory, & the Austins were amazing coaches, extremely articulate, and it didn't hurt that they were easy on the eyes ;)
Thanks y'all!

Comment #60 - Posted by: Jessica C. at October 29, 2012 7:24 AM

Special Thanks to Maggie, Miranda, Tyson, Austin, and Spencer for a great weekend at CrossFit New England! The information for the Level 1 CrossFit Trainer course was outstanding! As instructors the breakout groups were thorough and incredibly helpful! And Thanks to CrossFit New England for allowing us to attend their box!

Comment #61 - Posted by: Shane K. at October 29, 2012 7:33 AM

A huge thank you to the excellent training staff at the Tomball Level 1 training class. Eric, Dave, Rory, Austin, Austin, & Alex were very enthusiastic, engaging, informative, and most of all FUN. I took tons of information from this class and I recommend anyone with a passion for this sport to take this course. I will always remember this weekend and all the people that I met. Thanks again to everyone involved.

Comment #62 - Posted by: Tom Townsend at October 29, 2012 7:43 AM

So as not to disappoint Miranda... :) Thanks to CFNE and the training staff (Miranda, Maggie, Tyson, Austin and Spencer) for a great weekend and for trying to pack as much information into my head as possible in a short time. Hope you guys fare well in the Frankenstorm! Great time.

Comment #63 - Posted by: Jim P at October 29, 2012 7:50 AM

Had a great weekend of training and learning at CrossFit Verve. Chris, Matt, Matt, Jason,Doug,and Zac..... The instruction, insight, and recommendations you all shared are priceless. I'm looking forward to applying what I learned in my training and def with those are willing to listen. It's gonna take a few days to start to put it together as mind is sprinting! Much appreciation fellas.

Comment #64 - Posted by: Aaron W. at October 29, 2012 7:52 AM


Skipped this WOD today. Did Diane instead.

2 rounds of tabata for warm up.

21-15-9 for time:
#245 Deadlifts
Handstand push-ups


Comment #65 - Posted by: MarSayoh at October 29, 2012 7:56 AM

ANAZING weekend! Thanks soo much! Opened a whole new world to me! Saturday was my first day stepping foot into a box! These coaches made my first experience a GREAT one! Time to take my training, my life, my business to the next level! I am AMPED, and looking forward to the future!
Thank you again Miranda, Tyson, Spencer,Maggie, and Austin!
You guys ROCK! What an honor it was! TRULY!
AUSTIN! Thanks for the PUSH through Fran. I will get it, and I WILL CRUSH IT! Much appreciated!

I suggest anyone in the fitness world to pony up and get out there, take this course, or at least give Crossfit a shot! An open mind can go a long way!

Oh, and lastly, anyone else see that Spartan dude hangong around!?

Comment #66 - Posted by: Randy at October 29, 2012 8:07 AM

Great weekend at CrossFit Champions for level 1 training. Coaches were awesome, passionate and motivating...learned some great coaching points and techniques. Thank you to coaches Eric, Austin B, Austin S, Dave, Rory and Adam!

Comment #67 - Posted by: Kendra O at October 29, 2012 8:11 AM

Listen, Shout out to my trainers Miracle Miranda O, Austin 2.0, Big Spence, Mad Maggie and My man demonstrations Tyson O, you guys are some bad mama jammas. Even though I had a boot on my foot, you still managed to push me at my level, great personalities kept me focus and I learned so much, watching the trainers work out pumped me up to push beyond what I think I can do, and just go Max potential thank you all, be blessed stay safe. You can't say you truly know crossfit til they take you through one of these coursess

Comment #68 - Posted by: Lisa at October 29, 2012 8:12 AM

Did yesterdays WOD


50 pullups
75 situps
75 front squat (25# dumbbell each hand) - MOD
75 Du's


Comment #69 - Posted by: energizer Bunny at October 29, 2012 8:18 AM

Had an amazing time in Denver at Crossfit Verve. The instructors were great, and very knowledgable. Everyone should go to the level one, you will not regret it.

Comment #70 - Posted by: Kevin Cook at October 29, 2012 8:21 AM

Thank you for an great weekend, I had an absolute blast and gained so much more confidence. I'm a huge CF nerd so it was really cool meeting Spencer, Miranda, Maggie and Austin as well!

Comment #71 - Posted by: Zofia T at October 29, 2012 8:25 AM

Awesome Level 1 Course at Rainier CrossFit. So much thanks to Kurtis, Todd, Nadia, Jesse and Tommy. A lot of knowledge passed around. Now off to change people's lives.

Comment #72 - Posted by: Aaron at October 29, 2012 8:27 AM

I want say a huge Thank You to Crossfit Atlas for letting us come to your facility and play around with the equiptment for the Level 1 cert! and obviously a huge thanks to all the coaches who helped us out... Abi, Connor, Russell, Chris, Joe, and Dan! You guys were amazing! Thanks again!

Comment #73 - Posted by: Mike W at October 29, 2012 8:32 AM

apparently, pukie is on vacation, and burgener is subbing. snatch galore of late. only complaining, as my snatch needs a lot of work!

Comment #74 - Posted by: mtvet at October 29, 2012 8:43 AM

I have a crappy snatch... form. could of done better if I can get the form down.

115,125,145,145, f165, f165,145

Comment #75 - Posted by: Earle M/33/5'10/200 at October 29, 2012 8:48 AM

Great seminar @ CrossFit Verve (Denver, CO)

Excellent instruction from a group of coaches that truly "walk the walk".

Beautiful gym Matt; I'll have to drop-in for a workout one day!

Comment #76 - Posted by: Troy at October 29, 2012 8:50 AM


Comment #77 - Posted by: scfd1_9607 at October 29, 2012 9:17 AM

Thanks to Crossfit Southside for hosting the Level 1 course in Jacksonville, FL. I had a great time, and thanks again to all the instructors.

Comment #78 - Posted by: zack at October 29, 2012 9:18 AM

Did yesterdays WOD. Very challenging 30:35... Trying to beat 30 min..;( next time

189 m 37

Comment #79 - Posted by: Antoinne at October 29, 2012 9:18 AM

Thanks to CrossFit Morristown for hosting the level 1. Had a great weekend! Joe, Jason, Pat, Andrea, and Matt were awesome, it was great to get to work with a great group of athletes who are also great coaches. Time to start chasing virtuosity.

Comment #80 - Posted by: Anthony at October 29, 2012 9:24 AM

Big shout out to Andy at Crossfit Charlotte for hosting the level 1 course, It was a great experience and learned a ton, while getting a PR Fran time! Thanks to the trainers Joe, Nicole, Courtney and all of the trainers for the great lectures and shared knowledge!

Comment #81 - Posted by: Cliff Kohut at October 29, 2012 9:29 AM

AWESOME CERT WEEKEND! The knowledge and enthusiasm of the crossfit seminar coaches down in Jacksonville was extraordinary. Learned a lot, it was a great experience.

Comment #82 - Posted by: Aaron T. at October 29, 2012 9:40 AM


Comment #83 - Posted by: ChrisP at October 29, 2012 9:40 AM

Getting my butt up so that i don't ride the stripper pole, haha!

What a great and enlightening weekend in Tomball, TX. Coaches Eric, Adam, Austin S., Austin B., Rury and Adam all taught us so much about CrossFit and how much it relates to our every day lives. I can't thank them and CrossFit enough and i'm so happy to be a part of this world wide community of living a healthy lifestyle.


Comment #84 - Posted by: Behrooz at October 29, 2012 9:46 AM

Any advice on the physical aspect of the level 1 what should I prep for? Expecting a Fran but not sure what else.

Comment #85 - Posted by: Gil at October 29, 2012 9:59 AM

What a great weekend at Rainier CrossFit. Thanks to Todd, Kurtis, Nadia, Tommy and Jesse. You all teach with humor but it's very obvious you know this and you live it. Inspiring and informative. Thank you! So happy to be living this dream and meet all the great people doing the same.

Comment #86 - Posted by: Dani at October 29, 2012 10:12 AM

WHoa our pic from the CrossFit Morristown Level 1 Cert must have been BAD!! HQ wont even post it. :p
A great weekend with an amazing group of coaches, athletes and potential coaches! Where else can you get the wealth of information and instruction from such experienced CrossFitters and not only CF games competitor but a games winner! Shout out to Joe DeGain, Pat Barber, Jason Khalipa, Andrea Smith, and Matt Lodin for their dedication and direction. Learned so much and looking forward to a lifetime of continued learning. Thanks CF Morristown!

Comment #87 - Posted by: George at October 29, 2012 10:16 AM

Had an AMAZING time at the Level 1 Trainer Course at Rainier CrossFit. It was a beautiful box and we couldn't have asked for better coaches. My only complaint? It went by WAY too fast. Thank you all so much!

Comment #88 - Posted by: Melissa at October 29, 2012 10:49 AM

The CF Kids Course in Atlanta was AWESOME! Thanks to all the instructors (Ali, Erik, Jon, JB, Keegan, Erik and Jon) for making it fun and informative, and for reminding us adults to be kids again sometimes (LOVED the games)!

Comment #89 - Posted by: LeahP at October 29, 2012 10:57 AM

First time trying snatches! m/30/5'9/150.

65-75-85-95-105-115(f)-115-125(f), couple drop sets after.

Then since I'm in NYC, in honor of hurricane Sandy, followed this up with my own "Sandy" WOD, which was a modified Cindy.

As many rounds in 20 minutes:
- 5 pull-ups
- 10 push-ups
- 15 air squats
- 5 power snatches (65 lbs)

Got through 10.5 rounds.

Comment #90 - Posted by: Mike at October 29, 2012 11:18 AM

there is more there but my form stinks

Comment #91 - Posted by: ripfit at October 29, 2012 11:56 AM

so behind after I went to help do a fundraiser for the softball team at Cedar Point.

Today I completed Fridays WOD- 500m row, 30 BW bench, 500m row, 20 BW bench, 500m row, 10 BW bench

Doing my body weight that much would have killed, so I did 185(which sucked), 165, 165 in 20:12.

It was awesome none the less.

Comment #92 - Posted by: Greg W./22/6'4"/195 at October 29, 2012 11:59 AM


kgs: 30-35-40-45-50--55(PR)--60f
lbs: 66-77-88-99-110-121(PR)-132f

Comment #93 - Posted by: Keen-NZ at October 29, 2012 12:10 PM

135#,145#,155#, 160# fail, 160#, 165# fail,
165# fail

Comment #94 - Posted by: Bobby at October 29, 2012 12:13 PM


That was ugly!

Comment #95 - Posted by: Kevin C. (M/53/5'11"/175) at October 29, 2012 12:15 PM

If Buddy Hitchcock's form is as good as I think it is, today's WOD video ought to be put on the main site as the model snatch.

Comment #96 - Posted by: Jim R./50/5'8"/155 lbs at October 29, 2012 12:23 PM

Back Squat-330x1
WOD-All sets done at 185.

Comment #97 - Posted by: Drewpy at October 29, 2012 12:24 PM



Still working on form here. After each snatch I did a slow, controlled OHS to work on better hip and leg positioning/movement.

Comment #98 - Posted by: Jon Craig at October 29, 2012 12:31 PM

I would like to give a special thank you to the entire CF training staff and Guerrilla Fitness in Morristown, NJ. I had an absolutely amazing time at the L1 certification this weekend. It was an experience I will never forget. Jason, Joe, Matt, Pat, and Andrea are EXCELLENT coaches and role models within the Crossfit Community.

Comment #99 - Posted by: Kristine K at October 29, 2012 12:35 PM

Worked up to 1RM power jerk... Not sure how many attempts just kept going until I missed.


Followed this with today's strongman wod then finished up with some treadmill sprints and abs.

Comment #100 - Posted by: Brian R at October 29, 2012 12:43 PM

I meant power snatch not jerk.

Comment #101 - Posted by: Brian R at October 29, 2012 12:46 PM

Rainer CrossFit was awesome and they did an amazing job with the seminar!! I learned a WHOLE heck of a lot. I am so pumped to coach today! Shout out to all the trainers that staffed the seminar from all over the Puget Sound!!! Nice work!!!

Comment #102 - Posted by: Torie at October 29, 2012 1:03 PM

Thank you to CrossFit Southside and the trainers for an amazing weekend. The class could not have been any better in my opinion. The trainers did a great job at teaching the material. Thank you again!

Comment #103 - Posted by: Casey at October 29, 2012 1:03 PM

Great time at Atlas Crossfit in Chicago over the weekend! I strongly suggest taking the Level 1 class to anyone. Great staff and great people. Thank you for an awesome experience Russell, Connor, Abi, Dan, Chris and Joe!!

Comment #104 - Posted by: Steve at October 29, 2012 1:14 PM


Love practicing these oly lifts.
Glad I left the ego at the door.

Comment #105 - Posted by: Mike A. at October 29, 2012 1:15 PM

7 months since TKA.
Relearning the Power snatch
Deliberate and controlled form until it became a muscle snatch then called it a day
12 sets of singles and doubles with 115lb

Comment #106 - Posted by: Pete In Sun City at October 29, 2012 1:43 PM

Thanks to all the great CF coaching staff (Stephane, Zach, Dave, Chriss, and Katie) who came out to CF TNT this weekend. I learned a ton and had a blast. Your lectures, demonstrations, and coaching were very effective. I would recommend this class to anyone who wants to improve in all phases of Crossfit.

Comment #107 - Posted by: Chad P at October 29, 2012 1:46 PM

115, 135, 145, 155, 150, 155, 160 failed

Comment #108 - Posted by: Pacers at October 29, 2012 1:47 PM



M.38.170.5'10" - Grantham, UK

Comment #109 - Posted by: Dom H at October 29, 2012 1:51 PM

Had an awesome, informative class thanks to Erik, Denise, and Drake. Easily the best part of deployment and my crossfit experience

Comment #110 - Posted by: Jared Linan at October 29, 2012 1:53 PM

3 mile run
30 K's to E's
1 X 7 95# Snatch

Comment #111 - Posted by: dyagg at October 29, 2012 2:13 PM

Did today's
I really need some real coaching on these lifts

Then did yesterdays
About 28 minutes (Plenty of cheating)

Comment #112 - Posted by: charlie at October 29, 2012 2:29 PM

39 5'9 190


Comment #113 - Posted by: Parker13 at October 29, 2012 2:29 PM



Comment #114 - Posted by: Cosmo at October 29, 2012 2:43 PM

WOD: hurricane Sandy style

downed tree x 7

Comment #115 - Posted by: John Smith at October 29, 2012 2:48 PM



Funny how I can do Isabel at 95# but I struggle to do one quality rep at 10 lbs heavier.

Comment #116 - Posted by: JuliePlatt at October 29, 2012 2:51 PM

3 mile run
30 K's to E's
1 X 7 95# Snatch

Comment #117 - Posted by: dyagg at October 29, 2012 2:55 PM

Power snatch
Kgs : 35-40-45(f)-40-40-40-40
Lbs : 77-88-99(f)-88-88-88-88

Comment #118 - Posted by: Saganamooo at October 29, 2012 2:59 PM


Comment #119 - Posted by: gb 45/m/71"/185# at October 29, 2012 3:06 PM

The level 1 at CF Charlotte was AWESOME. I learned so much from you guys - thanks to all the CF seminar staff and Andy for hosting and the lady who made the great meals. I have a much better idea now of all the things I need to work on and how to accomplish that. ;-)

Comment #120 - Posted by: Tracy S at October 29, 2012 3:29 PM

MOD (yesterday's WOD, modified)

1 Round: 50 Pull Ups, 75 Sit Ups, 75 OS @75lb, 300 singles
1 Round: 40 Pull Ups, 75 Sit Ups, 50 OS @75lb, 300 singles



Comment #121 - Posted by: Mazzone, Chantilly at October 29, 2012 3:41 PM



Comment #122 - Posted by: Waldo at October 29, 2012 3:57 PM

Props to Chris, Jon, Jenni, and Mike G. Thank you for your great coaching.

Comment #123 - Posted by: Jeff at October 29, 2012 4:16 PM

Absolutely no doubt…The TX Tomball Level 1 CrossFit Team nailed it! A training guide is just a training guide if you do not have excellent people to relay the information. This particular group made the information come alive and kept you completely engaged the entire 2 days. Not only was the class extremely informative, it was comical at times. I learned so much and was already able to put my training to good use. Thanks so much to Eric, who needs to develop calf his muscles. Dave, who would not pose shirtless with the dumbbells for the class and better yet did not laugh when I completely lost my train of thought when watching. Rory, a complete bad ass, who apparently has a weakness for obscenely large mud pies. Both the Austin’s, the soft spoken one and the really loud one, you know which one you are, and finally Adam, the silent stalker who just lurks while you test. All joking aside… A wonderful team that I would love to have train me again… Thank you.

Comment #124 - Posted by: Kimberly at October 29, 2012 4:21 PM

Thanks CF coaches. Amazing weekend of learning and fun at Crossfit SS. Thanks coaches, an amazing experience with mike, jenni, jon, and the assassain.

Comment #125 - Posted by: Chris Drake at October 29, 2012 4:54 PM

Want to give a BIG "HELL YEAH" to Jenni, Mike G, Jon G and ChRussell for an unbelievable weekend at CrossFit Level 1 Training Weekend at Crossfit SS in Jacksonville. The Coaches Rocked...the Material Rocked....the Athletes Rocked.....and the WOD's Rocked! All expectations were exceeded!!!!

Comment #126 - Posted by: Bill Langfitt at October 29, 2012 4:57 PM



Comment #127 - Posted by: Charlie at October 29, 2012 5:05 PM

Thank you CrossFit Charlotte for hosting this weekend!...and a very special thank you to Joe, Nicole G, Courtney, Nuno, Andy, Donny and Shel! You guys are amazing trainers! I appreciate all the time yall took to help us be our best!

Comment #128 - Posted by: Stephanie Lee at October 29, 2012 5:07 PM


Then, OTMEM for 10 minutes: 115# x 1

Focused on form, pulling myself under the bar. A weakness or mine.

Comment #129 - Posted by: Ronnieboy at October 29, 2012 5:29 PM

To Jenni, Mike G, Jon G and Chris: I came to CrossFit SS not knowing what I was in store for...in my career, I have had the opportunity to attend many training opportunities, certifications and continuing education seminars; this weekend, I was blown away. It was just another reminder of the ever changing field of fitness...this weekend was full of information and quite frankly humbled me. I want to thank the entire CrossFit Family for everything you have done....all you do....and all you will do...I absolutely LOVED it!!!! And I am practicing :)

Comment #130 - Posted by: J-Bone at October 29, 2012 5:42 PM

got up to 125 lbs before they started becoming press outs.

Comment #131 - Posted by: Kyle A. at October 29, 2012 5:53 PM

Curso muitooo bom! CrossFit Tuluka está de parabéns!!! Staffs OBRIGADO! Curso muito show! Final de semana cansativo mas produtivo! Lisa Ray, Mike, Carlos, Ricardo e Lance... instrutores fantásticos!

Comment #132 - Posted by: André at October 29, 2012 5:59 PM


9-hang cleans
6-push press
5 times
For time


Comment #133 - Posted by: Tractor at October 29, 2012 6:11 PM

Thank you so much to TNT Crossfit St. Charles Mo. Can't stop talking to anyone that will listen, about the amazing experience and knowledge that was given to me by coaches Stephane, Chriss, Dave, Katie and Zach during the CF Level 1 Trainers Seminar. I truly appreciate all the coaches time away from home and family to ensure that we spread the message of good health, nutrition and a fitness program that supports camaraderie and community. I am proud to call myself a Crossfitter and I am commited to representing the CF name with pride and honor.

Comment #134 - Posted by: Owen G at October 29, 2012 6:20 PM

from hang unless otherwise noted

Bubs 65 - from ground
Aaron 37.5
Connor 55
Jason 95
Frankie 55 (from ground)
Mr. Wonsil 110
Mr. Murley 110 (from ground)
Joyce 35
Mrs. Pip 55
Mrs. Carey 55
Shara 12# one arm every minute on the minute
Crystal 8k overy minute on the minute
Kyle 65
Mama V 55
Hannah 50
Steven 125
Sim 105
Mr. K 97.5
Mr. Carey 97.5

Comment #135 - Posted by: BFCC at October 29, 2012 6:27 PM

Fantastic seminar in Charlotte! Much gratitude to Joe, Nicole, Courtney, Nuno and Donny for being such inspiring ambassadors for all that CrossFit stands for.

Comment #136 - Posted by: Gautam at October 29, 2012 6:32 PM

135 F,135,135,155 F,135,135,135.
Need to work on form. Still incredibly sore from bench press wod..any ideas for soreness ??

Comment #137 - Posted by: Todd Walters at October 29, 2012 6:36 PM

New PR at 165. Thanks HQ for all of the Burgener videos in the Journal. They have helped tremendously.

Comment #138 - Posted by: Kurt M/39/185 at October 29, 2012 6:41 PM

Creo que este será el primer comentario en castellano!
Me encanto la formación de Crossfit Level 1 en Buenos Aires este fim de semana.
Muchas gracias por todo el conocimiento pasado, por la profesionalidad de los trainers y como ellos mismos han dicho, esto ha sido solo el inicio!!!

Gracias Ricardo y Carlos........thanks a lot for Lisa, Mike and Lance.

Saludos desde São Paulo, Brasil.

Comment #139 - Posted by: Katia at October 29, 2012 6:42 PM

I had such a great experience this past weekend at the Level 1 class at Crossfit Champions. The coaches that worked with us were amazing and you could tell they are passionate about what they do. They made everything so easy to understand and made us feel like we have known them for a long time. I was so worried about not being able to do things because of recently having knee surgery but they quickly assured me that it was no problem and they kept checking on me to see if I was okay. I left the 2 day class more excited about crossfit and getting my Kids Cert to start working with kids and crossfit! Thanks Eric, Austin S., Austin B., Dave, Adam, and Rory! You all are truly inspiring!!!

Comment #140 - Posted by: Tracey at October 29, 2012 6:45 PM

Excelente formación de Crossfit Level 1 en Buenos Aires este fin de semana.

Gracias por la profesionalidad de los trailers, por todo el contenido pasado y claro por la simpatía de todos.

Thanks for Lisa, Mike and Lance........muchas gracias a Carlos y Ricardo!

Saludos desde São Paulo, Brasil.

Comment #141 - Posted by: Katia at October 29, 2012 6:46 PM

Excelente formación de Crossfit Level 1 en Buenos Aires este fin de semana.

Gracias por la profesionalidad de los trailers, por todo el contenido pasado y claro por la simpatía de todos.

Thanks for Lisa, Mike and Lance........muchas gracias a Carlos y Ricardo!

Saludos desde São Paulo, Brasil.

Comment #142 - Posted by: Katia at October 29, 2012 6:47 PM


Pr@150, 155 turned into squat snatch. Any links or vids to drills for speeding up the hips during the last pull? Thanks

Comment #143 - Posted by: Eric at October 29, 2012 6:49 PM


3 rounds:
Power Snatch 10 reps @ 95#

Practicing Form today.

Comment #144 - Posted by: Aldo Villasenor at October 29, 2012 7:05 PM

Level 1 Trainer Course in Chicago, best fitness course I have ever taken. I wish I had started CrossFit sooner, and I can't wait for tomorrow! Thank you CrossFit! Abi and Conner are BEASTS!!!!!

Comment #145 - Posted by: Nick Dal Pra at October 29, 2012 7:15 PM

Awesome weekend at CrossFit Champions in Tomball, TX! Could not have asked for better coaches!! Eric, Rory, Dave, Austin, Austin, and Adam-- thank you for everything!! Y'alls passion and knowledge truly shined and gave me the tools I need to start the next phase of my CrossFit journey. So proud to be a part of such a great community!!

Now if only I could get over this "Fran cough" ;)

Comment #146 - Posted by: Morgan Spencer at October 29, 2012 7:21 PM

185, 185, 185, 185, 185, 185, 185
Need some serious work on form.

Comment #147 - Posted by: T. Harbin at October 29, 2012 7:38 PM

185, 185, 185, 185, 185, 185, 185
Need some serious work on form.

Comment #148 - Posted by: T. Harbin at October 29, 2012 7:38 PM

Had an amazing weekend at Rainier CF. Staff was incredible, everything exceeded my expectations. Now I can't wait to get back in my box and try my new stuff out!!

Comment #149 - Posted by: Steve - O at October 29, 2012 10:44 PM


115 PR
125 PR

Comment #150 - Posted by: jiggastemple at October 29, 2012 10:51 PM

M/18/5'11''/ 155

85 90 95 100 95 95 100

Accidently did snatches rather than power snatches

Comment #151 - Posted by: Clarence Silvis at October 29, 2012 11:42 PM


Comment #152 - Posted by: Brett (M/24/188cm/74kg) at October 30, 2012 12:49 AM

Worked my way up to 100lb. Maxed out at 4th set

Comment #153 - Posted by: AlbertS at October 30, 2012 1:09 AM

Last singles were at 165lbs
The last sets looked more like a random pull and a shoulder press than a power snatch...oh God
Thanks CF

Comment #154 - Posted by: Matteo 29/6'/200 at October 30, 2012 2:48 AM


Comment #155 - Posted by: DPL at October 30, 2012 3:14 AM


Comment #156 - Posted by: DiverB M/31/180cm/80kg at October 30, 2012 3:51 AM


Lots of Work to do On form

Comment #157 - Posted by: Manolo at October 30, 2012 6:08 AM


Comment #158 - Posted by: mlt at October 30, 2012 6:41 AM


Comment #159 - Posted by: myles456 at October 30, 2012 9:01 AM

CHICAGO / ATLAS CROSSFIT / L1 CERT: In one word: Awesome! Thanks so much to our team of fabulous instructors: Russell, Chris, Joe, Connor, Dan, and Abi! Each was excellent, collectively even better. Best thing about the weekend course was that it was accessible and valuable for all levels. While I had a solid foundation coming in, my wife, Jennifer, is very new to CrossFit (maybe a dozen workouts to date), but we both had a great time, learned a ton, and no one felt overwhelmed. We recommend this course to anyone at any age and any level of experience. No matter what your situation, you will benefit greatly from the experience. Cheers

Comment #160 - Posted by: Craig Teich at October 30, 2012 9:14 AM



This movement was a first timer for me other than split snatches. Loved it! It's a day later and I'm soar all over! Awesome!

Comment #161 - Posted by: Rhonda at October 30, 2012 9:23 AM


55-58-55-58-60f-60f-55 kg

After I was done with my 7 reps I learned that I need to create more tension in my posterior chain before starting the lift to get a stronger hip opening snap at the take off. Something to work on, among many other issues.

Comment #162 - Posted by: Memuc at October 30, 2012 9:24 AM

65-85-105-110-115-120 (couldn't get 7th try of 125)

Comment #163 - Posted by: Steven673 at October 30, 2012 9:28 AM


Comment #164 - Posted by: Jeff A. at October 30, 2012 10:00 AM


Comment #165 - Posted by: James M/30/5'7"/155lbs at October 30, 2012 10:08 AM

I really enjoyed the Chicago Level 1 cert, and would like to thank all of the coaches. You guys were great, and I am looking forward to applying what I learned.

Thanks again,
Aaron B.

Comment #166 - Posted by: Aaron B. at October 30, 2012 11:05 AM

170, 175, 175, 175, 180, 180(f), 180(f), 180

Comment #167 - Posted by: B. Rhaly at October 30, 2012 11:57 AM


Comment #168 - Posted by: ERIC at October 30, 2012 1:35 PM

60kg across. Not a pb but a better lift than previously.

Comment #169 - Posted by: AGL at October 30, 2012 2:32 PM


Comment #170 - Posted by: Goose at October 30, 2012 2:38 PM

100, 105, 110, 115, 120, 125, 130

Comment #171 - Posted by: fosterww98 at October 30, 2012 3:01 PM

95 and 115 w/ lots and lots of reps

Comment #172 - Posted by: Paul Daniel at October 30, 2012 3:07 PM


Comment #173 - Posted by: Brad/6'4"/205/m/32 at October 30, 2012 4:03 PM


Comment #174 - Posted by: phill 37deg21'41"N 118deg23'43"W at October 30, 2012 5:22 PM

Thanks to CF SouthSide and the Instructors! It was a great weekend!

Comment #175 - Posted by: Jennifer at October 30, 2012 5:38 PM

70, 90, 110, 110, 110f, 90, 90, 90

Comment #176 - Posted by: JT m/39/5'10"/175 at October 30, 2012 9:08 PM


Comment #177 - Posted by: Mik at October 30, 2012 9:22 PM

Did this Tuesday

95-100-105-110-115-120-125 barely

w/u - lunge, inch, 65-75-85 power snatch

c/d - 1000m row 3:43, 500m row 1:39 (pr I think)

Comment #178 - Posted by: matt h at October 30, 2012 10:11 PM


Power snatch 1,1,1,1,1,1,1:
kg 40;50;60(f);55;55;60;60

30 muscle-ups for time:

Comment #179 - Posted by: ukr17 at October 30, 2012 10:13 PM



Worked on form more than weight

Comment #180 - Posted by: david rochon at October 31, 2012 6:08 AM


Great time! in lieu of potential shoulder problems with catching a heavy snatch I did your substitute workout. Took me 14:30. Not that you took many, but when would you take a breather to get a better grip, I did the deads Sumo style and enjoyed a break switching grips.

Comment #181 - Posted by: SBarbarar at October 31, 2012 1:13 PM

135, 145, 155, 160, 160, 165, 165

Comment #182 - Posted by: Justin-M/26/5'8"/205 at October 31, 2012 4:51 PM


once every 30 seconds x10

Comment #183 - Posted by: Nathan m/165#/1979/ since 2008 - at October 31, 2012 5:35 PM

37-44-47-52-54(f)-52(f)-49 kg

Comment #184 - Posted by: lucio1928,M/40/184cm/96kg at October 31, 2012 7:13 PM


Comment #185 - Posted by: Patrick C (M/30/5'11 /215 lbs) at October 31, 2012 9:39 PM


Comment #186 - Posted by: Mark S. at November 1, 2012 12:12 AM

115 x 2

Comment #187 - Posted by: Bells at November 1, 2012 5:42 AM


Comment #188 - Posted by: Graig/M/32/5'9"/185 at November 1, 2012 7:32 AM


Mad about missing 155#.

Comment #189 - Posted by: Michael m/50/5'9"/175/MI Survivor at November 1, 2012 11:52 AM


(kg) 40-42.5-45-47.5-50(f)-50-50

Comment #190 - Posted by: Jose-Luis Morales at November 1, 2012 11:58 AM

151 lbs @ 147lbs BW :D

Comment #191 - Posted by: Jason H. 23/M/5'8"/147lbs at November 1, 2012 3:51 PM

Warmup 1 mile run - 10 min
2 rounds of 20 squats, 20 pushups, 20 situps, 10 dead hang pull-ups (fat bar)

Strength WOD

Today's WOD - Power Snatch

135 f
135 f

EMOM 7 min of 95#
power snatch
hang power snatch
hang squat snatch

Comment #192 - Posted by: Jeremy A. Olive at November 1, 2012 7:35 PM

170 as rx'd

Comment #193 - Posted by: Seth H. at November 2, 2012 6:20 AM

It was an amazing weekend at Guerilla Fitness level one. Joe DeGain led an all star staff, and I cannot thank you all enough. Jason, Pat, Matt, Andrea and Jason, thank you all so much for your insight!

Comment #194 - Posted by: Lauren at November 2, 2012 10:44 AM


1k row wu 4:02

Comment #195 - Posted by: kevin o at November 2, 2012 4:34 PM

The video demo confused me and I mistakenly did squat snatches instead of power snatches. It was the first time I've done squat snatches so it's probably good that I tried them.


My failures were because I did a power snatch, ironically.

Comment #196 - Posted by: Scratchy at November 3, 2012 5:36 AM

65 - 85 - 95 - 105 - 115 - 125F - 115

Comment #197 - Posted by: Gravy at November 3, 2012 5:54 AM


Comment #198 - Posted by: cscarr52 at November 3, 2012 7:18 AM

135 pr though form was bad...pressed it up

Comment #199 - Posted by: ecp2 at November 3, 2012 8:39 AM

A HUGE thank you to all the coaches at Rainier CF-L1 course! It's ridiculous how much I got out of two days with you all. Each of you are incredible coaches & people. Every penny well spent on this course! Can't wait for the next one!!!

Comment #200 - Posted by: Rene Hooper at November 3, 2012 8:48 PM

set a 15 min. time limit
worked up to 115

Comment #201 - Posted by: Jeff & Charity @ CF Snohomish at November 3, 2012 10:41 PM


Did this on 10/29


Comment #202 - Posted by: Antun Karlovac at November 5, 2012 10:53 AM



the 135s were shaky.

Comment #203 - Posted by: Miles Forks at November 5, 2012 5:25 PM

95, 115, 135, 145, 155, 165, 175(f), 165

then did 135# squat snatch.

Comment #204 - Posted by: Crossfit Chris at November 6, 2012 2:40 PM

Thanks, for everything the coaches were great, and Fran too.

Comment #205 - Posted by: Ricardo at November 6, 2012 6:45 PM

155 - 165 - 175 - 185(f) - 185 - 190(f) - 190

Comment #206 - Posted by: Edwin 30/M/68"/170 at November 7, 2012 2:55 PM

max weigth lifted 110#


Comment #207 - Posted by: hugo lopez at November 9, 2012 12:42 AM


Power SN
65x21, 95x15, 115x9, 135x1 (was a press at the end)

HS Row (overhand wide grip) 90x21, 140x15, 200x9

Comment #208 - Posted by: Rob S at November 9, 2012 7:25 PM

CFWU-3. Superman. Burgener
More squat snatch than power snatch for the most part. Really try to get chest more upright, not quite so parallel w/ground. Float wrists to pull myself under bar.

Comment #209 - Posted by: jrm at November 11, 2012 7:07 PM

115, 125, 135, 145, 150, 155 (pr)

Comment #210 - Posted by: MikeyPaul - 31/m/170 at November 11, 2012 7:37 PM

100, 100, 105, 105, 110, 110, 115

Comment #211 - Posted by: Manchild at November 15, 2012 2:49 PM

75 x 10
95 x 6
115 x 4
165(tied pr)
165(really ugly)


Comment #212 - Posted by: phat boi at December 1, 2012 11:43 AM

Amazing weekend! Thanks to the seminar staff and CrossFit Verve for hosting the seminar. The staff was full of knowledge and very willing to teach us everything they know while still making it fun and exciting. Thanks to every one of them for helping us get further along!

Comment #213 - Posted by: Kiersten at December 17, 2012 7:45 AM

60,65,65,65,67.5,67.5,67.5 kgs 17.04.13

Comment #214 - Posted by: zenoperegrinus at April 17, 2013 1:09 AM

Burgener warmup
A lot of pressing at 149.5

Comment #215 - Posted by: Doug at July 14, 2013 12:09 PM

2015-06-24: 170

Comment #216 - Posted by: gs at June 24, 2015 5:56 PM

2015-09-01: 180
2015-06-24: 170

Comment #217 - Posted by: gs at September 1, 2015 9:32 AM
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