November 12, 2012

Monday 121112

Rest Day


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CrossFit Level 1 Certificate Courses: CrossFit King of Prussia, CrossFit Reston, CrossFit Champions, Rogue Fitness, I Am CrossFit, Norcal CrossFit, CrossFit Roots, CrossFit Virtuosity, CrossFit Refinery, CrossFit Ramsay, CrossFit Parma, CrossFit Brisbane, CrossFit Singapore, CrossFit Loreto STF, Elizabeth City CrossFit, Ali Al Salem Airbase, Kuwait.
CrossFit Coach's Prep Course: CrossFit Morristown.
CrossFit Kids Course: CrossFit Kingdom.

"Transforming A Reservation" CrossFit Journal video [wmv] [mov] [HD mov]

Posted by Pukie at November 12, 2012 5:00 PM

Shoutout to the Tomball L1 Cert Staff. Matt, Hollis, Dave and Dave, Sarah the Super Demo-Girl, Speal, you guys were awesome!

Comment #1 - Posted by: Zach at November 11, 2012 5:24 PM

Desde Mexico
Una experiencia incrible, fue mi primera vez haciendo crossfit y es una experiencia inigualable.
Gracias a los coachs y a todo el grupo.

Comment #2 - Posted by: Rodrigo at November 11, 2012 5:26 PM

I second that Tomball shout out....thanks Hollis, Dave(s), Matt, Speal...and the ever present demo-girl Sarah. I had a blast!

Comment #3 - Posted by: Benjamin W. at November 11, 2012 5:36 PM

a HUGE thanks to the Tomball L1 cert staff this weekend. You guys and (super gal Sarah) were awesome! Thank you all for a wealth of knowledge and tools to become a better athlete!!!!

Comment #4 - Posted by: Holly at November 11, 2012 5:44 PM

Just finished my level one cert @ norcal. Can not imagine a better staff of trainers they all brought something different to the table which kept it interesting and fun. The facility was awesome. And if Miranda should change professionsmay I recommend teaching. By the way my wife now has a crush on pat barber.

Comment #5 - Posted by: robby lorber at November 11, 2012 5:46 PM

Thanks to all the instructors that were at Rouge this weekend! I leaned a ton and am more motivated than ever to achieve my fitness goals and hopefully help other achieve theirs as well. Also it's nice to meet people you are admire, and walk away from meeting them knowing they are as cool as you hoped they would be! Thanks again!

Comment #6 - Posted by: Sam at November 11, 2012 5:56 PM

Qué fin de semana maravilloso, un montón de información valiosísima. Increíble experiencia en L1 cert, Mexico City Crossfit reebok SF. Todo estuvo excelente, el grupo, el lugar, los anfitriones, la información pero lo mejor de todo fueron los coaches!! Me enamoré de todos! Muchísimas gracias por compartir toda su experiencia. La tecnocumbia, el hielo en la espalda y el bjj de Carlos. El calcetín sucio de Maggie... no voy a olvidar nunca los tips y me muero por empezar a aplicar todo lo que ahora sé!! Gracias!! Un mensaje a Ecuador,son super afortunados tienen al mejor coach de la historia, Carlos Andrade!!!

Comment #7 - Posted by: Carmen Diaz at November 11, 2012 6:05 PM

All of the instructors at King of Prussia were fantastic! Couldn't have asked for a better group of people to be taught by or a better group to learn with! I had a fantastic weekend and am sad it is over, guess I'll just have to come back for my level 2 and hope to see you all there ;)

Comment #8 - Posted by: Bridget at November 11, 2012 6:06 PM

Gracias al Staff del CFL1-TC que vinieron hasta Mexico a enseñarnos los grandiosos fundamentos de Crossfit para poder transmitirselos a mas personas, fue un fin de semana de mucho aprendizaje y diversion, gracias por enseñarnos de una forma agradable, con risas, bromas y a la vez con la seriedad necesaria para darnos cuenta de que vamos en el camino correcto hacia la busqueda de un Fitness que ningun otro programa nos puede brindar. Gracias Crossfit!!! Y a quienes tomamos el curso, felicidades, asi demuestran que en Mexico habemos Crossfiteros y Entrenadores responsables y preparados, nos vemos pronto.. (chihuahua, mx)

Comment #9 - Posted by: Oscar Martinez at November 11, 2012 6:12 PM

I just completed my level one at NorCal crossfit in San Jose with hands down in my opinion the dream team of crossfit. All of my coaches were as knowledgable as it gets.I'm ten times the crossfitter I was when I stepped inside that massive box. Big thanks to all of you guys, anytime you're in New York look me up I'm down for a BRO SESH anytime. Thank you again it was incredible

Comment #10 - Posted by: Dylan hauser at November 11, 2012 6:13 PM

I'm sad it's over! Thank you so much for all your time and energy Norcal Crossfit! The lectures were awesome and very entertaining, especially when Pat would describe his feelings on Heavy Weight days! LOL.." A little bit of pee shoots out?!?! What??!?!? hahahahaaa!!! Awesomesauce!

Comment #11 - Posted by: Donette at November 11, 2012 6:15 PM

Hell yeah!!! To the crossfit instructors in Miami, Big Chuck, J-Mac, Coach Andy, Nuno, the Super Girls Dana, Jenni and Leah! You rock!! Thank you for cover so much material, explain so well all the aspect of movement, coaching and performance all of you make this weekend a awesome experience!! Thanks

Comment #12 - Posted by: Jose Santory at November 11, 2012 6:15 PM

Awesome job by the Reston instructors (Joe, Nicole, Andrea, Gretchen, Steve, Chris & Matt) this weekend. Learned a lot and anxious to use my new knowledge not only for myself but for helping others!

Comment #13 - Posted by: Jeff at November 11, 2012 6:19 PM

Amazing weekend!! I learned so much more than I could have possibly imagined. The instructors at Refinery in Idaho, worked together with such syngery, I can only imagine that they all have such a strong passion and enthusiam for Crossfit that they are somehow connected at a higher level. No matter, I am so inspired and impressed!! I hope to go forward and do you all proud!!

Comment #14 - Posted by: Jen Dale at November 11, 2012 6:24 PM

Ha! We got Matt! It was awesome!

Comment #15 - Posted by: Adam at November 11, 2012 6:25 PM

Fantastic job at NorCal CrossFit all the instructors were amazing and filled with energy. Such an all star crew with Jason, Neal, Pat, and Miranda leading the way thank you for all your help time and effort you put into this. Way to represent NorCal!

Comment #16 - Posted by: Nate at November 11, 2012 6:25 PM

Best coaching/seminar staff ever at NorCal CrossFit in San Jose! Very enlightening experience; Awesome!!

Comment #17 - Posted by: Lauren at November 11, 2012 6:35 PM

This story from Wind River Reservaion is among the best Crossfit stories ever! I thought I had heard them all- this one goes over the top.

Comment #18 - Posted by: carole at November 11, 2012 6:36 PM

Best cert ever, thank you all in CrossFit Santa Fe, special thanks to, Erik, Maggie, Lance, Carlos, Ricardo and Elsa for all your support, best group and keeping moving foward....

Jonathan Carreon.

Comment #19 - Posted by: jonathan at November 11, 2012 6:38 PM

Brooklyn, NY L1 Cert was ridiculous! Learned soo much in two days! Coaches(Bethanie,Mike,Jenn,Dre Keith)were passionate and didn't miss a thing! Phenomenal demonstrations,lectures and activities. Great group of people in the Crossfit community! Can't wait to to start coaching!!! Thanks guys!

Comment #20 - Posted by: Rachel C at November 11, 2012 6:42 PM

Un gran fin de semana, lleno de conocimiento, prácticas, lecciones y sobre todo experiencias unicas.... excelente grupo de instructores, y nuevo grupo de amigos.... que orgullo pertenecer a esta comunidad.

Comment #21 - Posted by: Marco at November 11, 2012 6:42 PM

Thanks to the team at CrossFit Virtuosity in Brooklyn - I had a blast! Coaches Mike G, Bethanie, Keith, Jen, an Dre were excellent instructors and I took a lot more out of the course than I thought I would. I look forward to putting all that knowledge to good use.

I wish the rest of the Brooklyn crew, particularly Team Meatball, luck in their future training endeavors. I met a lot of good people out there and I wish them the best!


Comment #22 - Posted by: Ivan at November 11, 2012 6:46 PM

Shout out to NorCal Crossfit and coaches we had in San Jose! Amazing Job

Comment #23 - Posted by: ElijahBlade at November 11, 2012 7:02 PM

This weekend at rouge was amazing, I am so excited to take the tools I learned over the weekend and apply them back at our box not to mention Getting to spend the weekend with amazing athletes and coaches and the people who make up the CrossFit community! This weekend was truly one that will never be forgotten :) thanks to all the trainers!

Comment #24 - Posted by: Chelssie at November 11, 2012 7:10 PM

Big thanks to all instructors @ Rogue this weekend. It was amazing to learn from such great trainers and equally amazing at how much time they were willng to spend to make sure you got a movement down. Great crew, just wish there were more time to learn from them all. Thanks again to all of you.

Comment #25 - Posted by: Aaron at November 11, 2012 7:10 PM

How is it that there is nothing about Veteran's Day?

Comment #26 - Posted by: Beek at November 11, 2012 7:21 PM

Great job to Mike, Stephanie, Keith, Jenn, and Dre at Crossfit Virtuosity this weekend. The coaching tips learned not only helped my mechanics but I feel confident I can help others. Thanks to my training partners; Rachael from CT, Heather from NY, and Joe from IRL!

Comment #27 - Posted by: Leland Zak at November 11, 2012 7:21 PM

i am a native American physician and level one trainer in NC. the crossfit video touched me deeply and gives me one more reason to be glad that i have crossfit in my life. my motivation to keep spreading the health and lifestyle benefits of crossfit has been renewed.

Comment #28 - Posted by: michael at November 11, 2012 7:27 PM

WHOO WHOO! Shoutout to the Tomball crew: Speal,Sarah, the Daves, Hollis, and Matt... couldn't have had a better time! You guys truly were amazing and reminded me how awesome our community is. Thanks again for all of your hard work and dedication. Truly the high point of my short CrossFit experience. WE ARE CROSSFIT!Hey Speak, Hoosier clap!

Comment #29 - Posted by: Frank N at November 11, 2012 7:30 PM

I will have to admit that I wasn't expecting the amazing weekend I was fortunate enough to share with all of those who attended at NorCal Crossfit. Thank you kindly to: Pat, Michelle, Kelly, Miranda, Neil and Jason for committing yourselves to the training that you all do and sharing your passion. You made it all easy to understand by keeping it super simple.

I learned a **** ton, and am glad that I'm now formally exposed to the proper way of doing the 9 fundamental moves and a more in depth look at the philosophy, reasoning and logic behind Crossfit.

All of the instructors/teachers there are a prime example of what Crossfit is, you can tell they eat, live and breathe it.

Thank you kindly all again. Take care!

P.S. Finding me in the group photo is like finding 'Where's Waldo'

Comment #30 - Posted by: N. Peterson at November 11, 2012 7:33 PM

Sorry Bethanie!!! I called you a totally different name in my post....Rhabdo must be setting in from all those muscle up attempts..

Comment #31 - Posted by: Leland Zak at November 11, 2012 7:34 PM

Crossfit King of Prussia completely rocked Level 1 this weekend. Thanks so much to the superior professionalism of Joe and the entire staff. I was excited to attend and was not disappointed. "Don't give up the Fight"

Comment #32 - Posted by: Hugh at November 11, 2012 7:40 PM

Just finished this past week in kuwait. It was awesome...Hopefully i passed the written test. The instructors were awesome and were very helpful, they passed on a lot of useful information.

Comment #33 - Posted by: stephen at November 11, 2012 7:46 PM

HELL YEAH!!!!!!! That was a bad ass weekend! Thank you coaches for some fantastic instruction. Michelle, Miranda, Jason, Neal, Pat all did such an amazing job of breaking it down and putting it together. Super Stoked right now!

Comment #34 - Posted by: Tiffany Leamer at November 11, 2012 7:56 PM

Level 1 in Boulder was awesome. Great coaches, superb venue and learned a ton. Thanks again!

Comment #35 - Posted by: Miles at November 11, 2012 7:58 PM

Thank you so much to the amazing group of instructors at CrossFit Roots in Boulder,CO and the great group of participants, you all are very inspiring, could not have asked for a better group of people to initiate my journey in the Crossfit world, many thanks. From here, there are no limits!

Comment #36 - Posted by: Eliana at November 11, 2012 8:00 PM

Had a great time at the CF Brisbane training. Thanks to Doug, Ollie, Taryn & Stacey for your insights and inspiration. You guys rock!

Comment #37 - Posted by: Greg at November 11, 2012 8:02 PM

Thanks to the NorCal Crossfit team for making this weekend so great! So excited to use the skills I learned to help others. Thanks to Jason, Pat, Neal, Miranda, Michelle,and Kelly! You guys are awesome! I left the course feeling truly inspired and sore!

Comment #38 - Posted by: Carrie Vaughn at November 11, 2012 8:16 PM

Crossfit NorCal level1 was awesome! Nothing beats getting instruction from super hero's! I now feel I can also smash a small aluminum can:) Thanks also for the shout out to all the Veterans during class. Thanks for the great time

P.S. we'll keep pushing Sonny till he Smashes Fran

Comment #39 - Posted by: Matt at November 11, 2012 8:17 PM

Thanks to all the trainers that held the L1 course in Brisbane , Doug , Tracey , Taryn and Ollie . Great weekend guys got a heap out of the weekend.

Comment #40 - Posted by: Corey at November 11, 2012 8:20 PM

Crossfit roots held it down!!! I feel so much better about my foundations thanks guys!!!!! The energy was awesome !!!

Comment #41 - Posted by: Jarion at November 11, 2012 8:23 PM

Just wanted to say thanks to trainers Eric, Abi, Joe, Doug, Lindsey, and Spencer at the Rogue L1 cert this weekend. Everyone was incredibly knowledgeable, professional, and just all-around f'n awesome. If I turn out to be half the trainer you guys are then I'll be extremely happy. Once again, thank you for an amazing experience

Comment #42 - Posted by: brent at November 11, 2012 8:28 PM

Norcal Crossfit Level 1 cert was awesome. Barber, Maddox, Khalipa, and Oldroyd.

3 phrases I learned

Dose it up

Where are the beats?

Are you f*#king kidding me?

Comment #43 - Posted by: Joey at November 11, 2012 8:28 PM

Thanks to all the instructors/trainers at NORCAL CROSSFIT! You guys were awesome!! It was like watching the X-Men work out during your "bro sessions!" You guys make me love CrossFit that much more!

Comment #44 - Posted by: Matt R. at November 11, 2012 8:33 PM

Fantastic weekend at L1 seminar at Norcal CrossFit in San Jose. The trainers were all helpful, friendly and had great energy and Pat Barber is one funny motherfucker ! loved it . Thanks for everything.

Comment #45 - Posted by: Larry Hendren at November 11, 2012 8:34 PM

contento,porque gracias a esta comunidad mexicana que se esta armando no podría ser posible nada de esto,y segundo a todo el staff de crossfit por los conocimientos y experiencias que wod we trust....

Comment #46 - Posted by: charlie lego lego at November 11, 2012 8:35 PM

Shout out to the L1 staff that just got done at CrossFit Refinery in Boise, ID. It was awesome and the amount of things I learned was crazy! I'm horrid with names or I'd name them all off haha. I also learned that Fran done with 45 lbs dumbbells and ring pull ups is a new beast!

Comment #47 - Posted by: Sam Karoll at November 11, 2012 8:49 PM

Thanks to the trainers at NorCal for an awesome experience this weekend. I gained so much personally, and hope to apply it professionally, and am so grateful for the experience! I even used some of Miranda's nutrition lecture points in my health coaching session with a client tonight! All of you were engaging and funny and made the weekend fly by!

Comment #48 - Posted by: Kendra at November 11, 2012 8:58 PM

Wind River. Amazing. Thank you for this HQ.

Comment #49 - Posted by: GDP541 at November 11, 2012 9:04 PM

Un fin de semana genial, aprendí mucho de los entrenadores de Crossfit así como de mis compañeros. Pensé que sería complicado por el idioma entender el curso nivel 1, pero la traducción fue muy buena. Mil gracias a Maggie, Erik, lance, Carlos y la chica que asistió al grupo, todos hicieron un excelente trabajo,. Espero seguir creciendo como instructor y asistir a más cursos de ser necesario. Pero bueno primero a esperar los resultados del examen.... Éxito a todos

Comment #50 - Posted by: Perla Echevarria at November 11, 2012 9:09 PM

Un fin de semana genial, aprendí mucho de los entrenadores de Crossfit así como de mis compañeros. Pensé que sería complicado por el idioma entender el curso nivel 1, pero la traducción fue muy buena. Mil gracias a Maggie, Erik, lance, Carlos y la chica que asistió al grupo, todos hicieron un excelente trabajo,. Espero seguir creciendo como instructor y asistir a más cursos de ser necesario. Pero bueno primero a esperar los resultados del examen.... Éxito a todos

Comment #51 - Posted by: Perla Echevarria at November 11, 2012 9:11 PM

I was there when that video was made. Way beyond my expectations. Mike and Cody, I'm proud of you both!

Mike: Hope Seattle is treating you well. Miss seeing you around here.

Cody: See you Tuesday for a WOD!

Comment #52 - Posted by: Tom K. at November 11, 2012 9:23 PM

Maravilloso fin de semana, 100% crossfit ,mucha información . Mucha camaradería y un staff de instructores de primer nivel
Gracias Crossfit !!!!!!!

Comment #53 - Posted by: Luis Arteaga at November 11, 2012 9:24 PM

Just finished the Level 1 Course at CrossFit Roots.

Being cheered on by the two Chans was a little surreal. All of the trainers were so down to earth and helpful I almost forgot what they were capable of.

Great, humbling experience all around. It's amazing how much information can be effectively fit into two days.

Comment #54 - Posted by: Jon B. at November 11, 2012 10:11 PM

Realmente sorprendido con la experiencia de la certificacion L1 en la ciudad de Mexico, vivi la verdadera escencia del crossfit, el empuje de todos los compañeros al estar haciendo el WOD, la camarareria unica, me quedaron mucho mas claros los fundamentos, sus progresiones la interpretacion de que el crossfit es para todos!!!!! oyeron para todos me quedo muy claro, gracias a todos lo couches Carlos,Ricardo, Magie, Erick y Lance, de todos ellos aprendi mucho, tienen la habilidad de poder transmitir lo comun del conocimiento lo cual lo hace virtuoso!!!!! Esperando que realmente cresca y se haga nuestra comunidad 11-11-12 crossfit animo!!!!!!

Comment #55 - Posted by: Edgar Paredes at November 11, 2012 11:04 PM

MEXICO!!!!!!!Realmente contento, vivi lo que es en realidad el crossfit, la esencia a la hora de estar realizando el WOD, el empuje de los compañeros en echarte porras,el reto personal por realizar las cosas de la mejor manera, gracias a los couches, Carlos, Ricardo, Magie,Erick, Lance, por los conociemientos que transmitieron me han quedado mucho mas claro, hicieron de lo cumun echo perfecto dandole virtuocidad a mi experiencia, vivi los fundamentos del crossfit,las progresiones los pequeños detalles que ahora me explica que el crossfit es para todos!!!! oyeron todos aquellos escepticos para TODOS!!!!!!!! lo comprenderan cuando vivan la experiencia,,,,, espero que se forme esta comunidad Crossfit 11-11-12 L1 Mexico..

Comment #56 - Posted by: Edgar Paredes at November 11, 2012 11:17 PM

Big thanks to the L1 staff at crossfit champions this weekend! Thank you Sarah, Matt, Dave U., Hollis, Dave L., and Chris for sharing their knowledge and experience. Couldn't have asked for a better lineup. Big thanks to Dave U, for teaching me the importance of scaling for injury. Sarah is one baaaddd chick, plus she liked my squat form! :)

Comment #57 - Posted by: John at November 12, 2012 3:06 AM

Bellissima esperienza. Complimenti a tutto lo staff crossfit, siete stati grandissimi!
Saluti da Torino

Comment #58 - Posted by: Stany at November 12, 2012 3:13 AM

KING OF PRUSSIA L1 Staff YOU ROCK!!!!!!!!!!!!!! Your presentation of all this material was INCREDIBLE. You had my full attention from start to finish!!!!! You guys were so pumped up and excited about about the information that it made us want to be just as excited about it!!!!
Overall, each one of you is a super cool, down to earth, funny, and a great teacher of the what Crossfit is and what it is all about. Im am so lucky to have all of you as coaches!!!!!!!!!!!!!!!! Im going to take with me all the information you gave to us, your coaching cues and tricks to build on them and your enthusiasm that is in your coaching, Hopefully that one day that i can be close to what i admire in each one of you!!!!

Comment #59 - Posted by: Jessica puggi at November 12, 2012 3:13 AM

Great times in Parma! Thanks to all the staff, you were fantastic!We have guided us in a sea of ​​theoretical and practical knowledge with extreme clarity, precision and "sympathy"
see you soon guys

Comment #60 - Posted by: Christian at November 12, 2012 3:17 AM

Big thanks to Doug, Taryn, Tracey, and Olly for their hard work over the weekend in the L1 Brisbane course! Had a blast and learnt a heap! You guys are full of knowledge and are brilliant at what you do. Thank you for sharing your time with us!

Comment #61 - Posted by: Dave at November 12, 2012 3:50 AM

What beautiful people the native American people are. So humble and real. This video was very touching.

Comment #62 - Posted by: Cindy. H. at November 12, 2012 3:53 AM

Awesome job at level 1 in Miami. Chuck, Nuno, J-Mac, Andy, Dana, Leah, Jenni wow you guys are great. Thanks for keeping session entertaining and still providing strong foundation for Crossfit. You all are super trainers and it was great to be around you for two days. I am grateful for experience and keep up good work.
Hell Yeah
Jeff K

Comment #63 - Posted by: Jeff K at November 12, 2012 3:55 AM

Crossfit Cert at KOP was an incredible experience. Thanks so much to Rudy for keeping me honest, Mel for the muscle up progression, Austin's teaching us about nutrition was great!, dancing man when the group wouldn't ask any questions, Aimee your box is amazing!, Joe you made everyone stay relaxed. If you are thinking about doing this do it It was the best $1,000 I have spent in a long time!

Comment #64 - Posted by: Cheryl P at November 12, 2012 3:57 AM

Great weekend at King of Prussia Level 1! Coaches did an awesome job!! Thank you

Comment #65 - Posted by: Tyler T at November 12, 2012 4:29 AM

I spent two amazing days in Parma. Thanks to Karl, Matt, Steve, Denise and Fede. You guys made me proud to be a part of this community. Hope to see you soon.

Comment #66 - Posted by: Martina at November 12, 2012 4:41 AM

Este fin de semana fue una experiencia inigualable, realmente nos transmitieron la pasión por el Crossfit a niveles que desconocía, los mejores Coaches de la historia gracias Erick Preston, Carlos Andrade, Maggie Dave, pero sobre todo a Lance y a Ricardo por sus magnificos consejos y enseñanzas, ya siento que mejoré mas de lo que esperaba, desde México les prometemos a toda la comunidad de Crossfit que van a estar escuchando mucho de nosotros en los próximos años.

Comment #67 - Posted by: Mario Grande at November 12, 2012 4:42 AM

Level 1 at KOP was awesome. Thanks to all the instructors you were great. Austins enthusiasm was infectious!

Comment #68 - Posted by: matt at November 12, 2012 4:52 AM

I had an awesome weekend at CrossFit KOP and feel very well prepared to start coaching! The instructors brought a great level of enthusiasm to the group. I'm even more excited about CrossFit now, which I didn't think would be possible!

Comment #69 - Posted by: Megan at November 12, 2012 5:14 AM

Nor Cal was an awesome place to train and meet other Crossfiters. The coaches were amazing and took extra time with people who really needed it. It was energetic always entertaining. Not only walking away with coaching tools and cues but areas to improve my own technique. Next best part watching the guys and Miranda work out at lunch. AMAZING. If you can call a WOD beautiful that's what it was watching them workout. Even if your not going to be a coach i recommend this course! Thank you Jason and team!

Comment #70 - Posted by: tanya price at November 12, 2012 5:59 AM

Outstanding video. I grew up on a family farm located near two reservations in Nebraska and been into Crossfit since 2007 or so. I grew up playing with Native kids and grew to love their adventursome spirit and strength. It is amazing how Crossfit can change lives. Hopefully, the leadership of those Native American Crossfitters will begin a fundamental change in how diet, fitness and heath is viewed on other reservations around the country.

To all the Vets out there. Thanks to you and your families for your sacrifice and service.

Comment #71 - Posted by: Mac at November 12, 2012 6:40 AM

NOR CAL Lever 1 Cert was nothing short of spectacular! Had a great time and learned so much. Great seminar staff! Im totally stealing Jason's "pop,lock and drop it" med ball clean technique! Shout out to Pat! That dude cracked me up!

Comment #72 - Posted by: Richie at November 12, 2012 6:48 AM


Gracias a todos, compañeros, hosts y en especial a los coaches tan buenos y capacitados que nos compartieron clara y amistosamente sus conocimientos, es un honor haber sido su alumno.

Mexico City ROCKS!!

Thanks 2 everyone, specially the coaches Maggie, Erik, Lance & Carlos
I appreciate all the effort driven into the whole understanding of every subject in the course and out of it, you guys made this course the very best, smooth and quite interesting!

Hope to pass the test but so far i know i learned a lot and im really happy i took the course.

Again, THANKS!!

Comment #73 - Posted by: Victor Rendón at November 12, 2012 6:49 AM

I was so inspired after completing my level1 cert course this weekend at Rogue fitness that I immediately drove three hours home, knocked on my neighbor's door, punched her square in the face and made her do "Cindy". No, that didn't really happen. But I am inspired. I am confident that I got what I paid for. I am positive that the integrity of my foundations as a trainer is substantially improved. So thanks again to all you instructors for your careful, skillful instruction. I had a great time!

Comment #74 - Posted by: Garreth at November 12, 2012 7:09 AM

Awesome eye opening weekend at the Boise Level 1 Cert! Shout out to Kurtis and the rest of the amazing and incredibly knowledgeable staff that made this weekend such a great learning experience. Also shout out to Rory for being an awesome model and hands down the strongest chick I've ever been around in person! Always nice to be around a chick that makes you feel like you should probably start training a lot harder.

Thanks a bunch!

Comment #75 - Posted by: Mason K. at November 12, 2012 7:25 AM

Great team of Coaches!! The weekend ran very smooth. Coach Chuck was masterful in leading the Miami course.

I flew in from New York just for the weekend to take the course and it was 100% worth it.

A BIG Thank you to all the Coaches and Students who in one way or another added to my further development in CrossFit.


Comment #76 - Posted by: Ivan de Windt at November 12, 2012 7:29 AM

Big shout out to the Rogue Level 1 training staff this weekend. I cannot imagine a better group of trainers. The knowledge and ability of each one of you is simply amazing! Thank you for the hard work and dedication that you put in to making each one of us better! The crossfit community is lucky to have you all.

Comment #77 - Posted by: Jimmie at November 12, 2012 7:46 AM

Magnifica experiencia con toda la comunidad CrossFit, con los couches, con los amigos y con los nuevos amigos que de aqui para adelante estaremos en contacto para que crezca mas la comunidad en MEXICO, grande experiencia, grandes enseñanzas, muchos tips y lo meor de TODO que toda esta informacion la podremos difundir para tener mas gente fitnes y saludable

DESDE SAN LUIS POTOSI, S.L.P. le mando un fuerte abrazo

Comment #78 - Posted by: Jorge Martinez Salas at November 12, 2012 7:53 AM

A BIG thank you to Speal, Dave x2, Matt, Sarah, and Hollis for a great seminar this weekend. Also, thanks for looking out for me when I decided to grace you with a teachable moment...Hold on to the bar :) I'm am excited to take the experience and knowledge back to CrossFit Redefined and create results!!!

You guys/gal ROCK!!!

Comment #79 - Posted by: Stephanie M at November 12, 2012 7:57 AM

Crossfit KOP were great host to an amazing experience. Joe, Aimee, Rob, Austin, Mel, and Rudy are EXTRAORDINARY coaches and people!

Comment #80 - Posted by: Chris Brody at November 12, 2012 7:58 AM

A HUGE thank you to the Miami crew this weekend- Chuck, J-Mac, Coach Andy, Jenni, Leah, and Dana! Thank you for dedicating your weekend to us and allowing some of your unbelievable CrossFit knowledge to rub off on us. I am eternally grateful to you guys and hope to see you all soon and often! Thanks again!!!

PS- I think I left my legs in the box with that girl Fran... If anyone finds them please let me know!!!

Comment #81 - Posted by: Elisa at November 12, 2012 7:59 AM

Day 196
Rest - as RX'd -- thanks!

Comment #82 - Posted by: fargingbastige at November 12, 2012 8:02 AM

Ouch, crash tested a new revision of a workout I'm working on yesterday. Last time I did this workout I was sore for 4 days... I think I made it worse.

Comment #83 - Posted by: The Styx at November 12, 2012 8:07 AM

Shout out to Kurtis, Conner, Jesse, Nadia for the great instruction this weekend. I learned a lot, just wish we had more time to learn/do more. Such a wealth of knowledge in these people.

Comment #84 - Posted by: Mary at November 12, 2012 8:15 AM

Big thanks to the staff at the Rogue Level 1. what an awesome weekend. THANKS EVERYONE!!!

Comment #85 - Posted by: Jay at November 12, 2012 8:20 AM

Thanks to the L1 Staff in Tomball this weekend. Spealler, Dave Lipson, Dave Eubanks, Matt L, Hollis, & Sarah were great! Watching you all workout at lunch and set a few PR's was awesome. I learned a ton and know there is a lot more to learn. Loved the "You are Crossfit" discussion from Spealler, really hit home.

Comment #86 - Posted by: Brad T at November 12, 2012 8:21 AM

HUGE THANK YOU to all the instructors at the King of Prussia L1 cert this weekend!!! And of course to Aimee of Crossfit KOP for hosting. Joe, Austin, Mel, Rudy, Rob, and Aimee all are incredible teachers, athletes, and all around good people! The weekend went too fast, didnt want it to end. Hopefully get the chance to spend time with these guys again in the future! Thanks again!

Comment #87 - Posted by: Jeri S. at November 12, 2012 8:36 AM

VIVA MEXICOOOO !!!! Thanks to all the staff, you guys made understand what real crossfit is all about ... it was a great experience... love you guys !!

Comment #88 - Posted by: Humberto Gutierrez at November 12, 2012 8:37 AM

I just finished my L1 seminar in Tomball, TX and I am so excited to help people learn about Crossfit. I learned so much this weekend and I had a great time! Thank you staff (Chris, Sarah, Dave, Matt, Hollis, and Dave) for an amazing weekend! I hope I have the opportunity to learn from all of you again in the future. Also, the people in the class were Awesome. This seminar was so much better than I ever expected. 1 2 3 Go, Trinity

Comment #89 - Posted by: Trinity at November 12, 2012 8:49 AM

"Transforming a Reservation"
WOW!! Awesome work. Awesome story.
Very inspirational, keep up the great work!

Comment #90 - Posted by: RT2713 at November 12, 2012 9:13 AM

The Wind River video was amazing. Thank you!

Comment #91 - Posted by: Karen O. at November 12, 2012 9:19 AM

To Eric, Joe, Doug, Abi, Spencer, and Lindsay B. Smith, thank you for helping me become a better athlete, coach and most importantly, I feel like you all helped make me a better person. It was an amazingly draining weekend, both physically and mentally, and I loved every minute of it. I hope one day I can join the News Team!

Comment #92 - Posted by: Adrian V. at November 12, 2012 9:35 AM

Yesterday was the Istanbul Eurasia Marathon so missed Clovis.

Today: Clovis - Remembering a fallen hero from my hometown (San Antonio)

5 miles (8km)
150 burpee pull-ups

My legs couldn't take the beating. Better to be smart than injured.

Comment #93 - Posted by: Josh S. at November 12, 2012 9:51 AM

Exelente fin de semana, muy buen curso, gracias a los entrenadores por toda la informacion y experiencia que nos trasmitieron, gracias tambien a todos los companeros del curso se formo un grupo padrisimo se respiraba la buena vibra, seguimos en contacto a traves del grupo de Facebook,

Saludos a todos

Mexico DF, Crossfit STF, 10 y 11 Nov.

Comment #94 - Posted by: Bernardino at November 12, 2012 10:03 AM

Great Level 1 Cert Miranda you were awesome!!!!Great at explaining everything, Pat, you sure knew how to keep us focused,we never had a problem hearing what you were saying, Jason I'm old enough to be your mother, to me you are one big happy teddy bear that knows his are awesome, Neal you're the serious one of the bunch, but so full of knowledge thank you for all your corrections.:)
Michelle and Kelly? Forgive me if Kelly is not correct. I loved you guys. You were awesome trainers, so personable and eager to teach us.
Thanks for a great weekend to all.

Comment #95 - Posted by: Kristine S at November 12, 2012 10:07 AM

Carole and Kevin made up last Wednesday's workout this morning. Results posted there.

Comment #96 - Posted by: Kevin C. (M/53/5'11"/175) at November 12, 2012 10:08 AM

Subbed a CrossFit 864, Clinton, SC WOD:
10 minute AMRAP
10 95 lb. push press (off the ground)
5 burpees
(tough after yesterday)
7 rds. + 4 push press

Comment #97 - Posted by: SB at November 12, 2012 10:20 AM

If I could only describe this weekends level 1 training seminar in 3 words it would be these: fun,educational and humbling. I enjoyed soaking up every ounce of information from all the athletes and instructors- hope to continue to pass on the excitement and knowledge! Thank you!

Comment #98 - Posted by: sarah lindblom at November 12, 2012 10:30 AM

Huge thanks to the L1 cert staff this weekend at Crossfit Roots in Boulder, CO! Thanks to Justin Burgh and the rest of the staff! Learned a ton and walked away with a great experience!! Thanks a ton!

Comment #99 - Posted by: Joe Baumann at November 12, 2012 10:43 AM

awesome weekend with a truly inspiring and energetic staff in Bridgeport, PA at the L1 - couldn't have asked for a better crew!

Comment #100 - Posted by: kate at November 12, 2012 10:44 AM

Had a great weekend at NorCal Thanks to
Miranda: for keeping it funny, and not letting us nerd out
Jason: for going out the way to make sure everyone felt welcome.
Pat: for bringing the intensity, and pushing me through fran.
Neal: for correcting me, and finding the right technique
Kelly: for taking the time to give insight on affiliates.
Michelle: for all the great examples, and the energy all the way through.

to the class: for the atmosphere and energy, seldom have I gotten chills like I did seeing the entire class willing Sonny through his fight with Fran.

Comment #101 - Posted by: Charles at November 12, 2012 11:18 AM

Thank you to all the coaches at Rogue Fitness in Columbus Ohio. Eric, Joe, Lindsey, Spencer, Doug an Abi were all great coaches and each improved my technique or coaching ability in some aspect. Coach Doug Chapman, however, was one of the funniest and most entertaining coach that I've ever worked with. Thank you, again, to everyone.

Comment #102 - Posted by: Eric Ramsey at November 12, 2012 11:57 AM



16 km row
75 burpee pullups
75 burpee jumping pullups

my hands are hamburger.


Thanks to my kids for allowing me 2 hours in the garage. I only had to come up and settle one fight.

Comment #103 - Posted by: JuliePlatt at November 12, 2012 12:19 PM

Did 3 RFT of:

(10) 135# squat cleans
(20) 24" box jumps


Comment #104 - Posted by: GleichSTL m/34/178/5'10" at November 12, 2012 12:39 PM

Big thanks to Crossfit Brisbane! Doug, Tracey, Taryn and Ollie you were all awesome! Learnt a lot to take away with me about my own technique and helping others! It was a great two days. Thanks guys!

Comment #105 - Posted by: Emma W at November 12, 2012 12:55 PM

Thanks for the awesome time and coaching at the level 1 cert at NorCal crossfit. I was very impressed with the high level of knowledge of all the coaches and the info(even the nerdy stuff)was taught with professionalism and humor. Who likes taking tests, but they even reduced that stress with funny personal stories. Thanks to Miranda,Jason,Neal and Pat, excellent presentations and coaching on the breakout sessions. A special shout out goes to Michelle for really breaking down the deadlift,SDHP,and med ball clean,and to Kelly for talking me into stripping weight during the middle of Fran (it must have started looking ugly). Again thanks to all,awesome time.

Comment #106 - Posted by: Mark S. at November 12, 2012 1:14 PM

the L1 staff at crossfit roots were amazing! I learned so much, and I was an honor being trained by Matt Chan.

Comment #107 - Posted by: Patrick at November 12, 2012 1:17 PM

The weekend at Rogue was amazing! Abi, Lindsey, Doug, Joe, Spencer and Eric were excellent instructors. I learned something from every lecture and trainer. Lindsey, I hope you enjoyed the O'Connor life story as much as I did telling it. Doug, Wile E. Coyote and Bruce Lee have nothing over you. Best wishes to group five. All of you were great! To Eric, It was an honor to watch what you do for a living. I will never forget this weekend.

Comment #108 - Posted by: Dennis O'Connor at November 12, 2012 1:27 PM

did murph for veteran's day

Rx'd @ 72:20

Comment #109 - Posted by: Graham at November 12, 2012 1:36 PM

Incredible seminar and AWESOME staff at the Tomball L1 Seminar!! Hollis, Dave, Sarah, Dave, Matt and of course Mighty Speal!!! You are all amazing representatives of the Crossfit culture!!! Thank you for all you taught us!

Comment #110 - Posted by: JB at November 12, 2012 2:31 PM

Shout out from CrossFit Singapore!!!
Appreciations to Jami, Nolan, Simon and Juria who brought to live the CrossFit manual through their lectures.

Comment #111 - Posted by: Kelvin yeo at November 12, 2012 2:43 PM

Best CrossFit seminar Staff EVER was @ NOR CAL CROSSFIT!! With Neal, Jason and Melanie! Each of their lectures couldnt be better!

Comment #112 - Posted by: Matt Hampton at November 12, 2012 2:58 PM

4 rounds

125lb power clean, 5 reps
125lb front squat, 10 reps
125lb jerk, 5 reps
20 pull ups
rest 90 seconds

2:15; 2:40; 3:15; 4:05


Comment #113 - Posted by: mazzone, Chantilly at November 12, 2012 3:14 PM


Comment #114 - Posted by: Mario Martinez Salas at November 12, 2012 3:59 PM

Amazing wknd at Crossfit Singapore! TY coach Jami, Juria, Nolan, & Simon for the great crossfit experience!

Comment #115 - Posted by: Jocelyn @CF671 Guam at November 12, 2012 4:33 PM

Wow!!! What an amazing weekend at Crossfit NorCal. Our trainers Miranda, Jason, Pat, Neal, Micelle &,Kelly were awesome. The knowledge and ability that each one of you shared was truly inspirational. We had a true Crossfit moment when everyone rallied around Sonny, cheered him on! Thank You.

Comment #116 - Posted by: Lori Ojeda at November 12, 2012 4:38 PM

Thank you Crossfit Singapore!!! Salamat to the staff, Jami, Simon, Nolan and Juria! Great seminar! God Bless!

Comment #117 - Posted by: Joseph Santino Magno at November 12, 2012 4:45 PM

NorCal CrossFit was a awesome experience! Thank You Pat, Jason, Neal and Miranda! You guys Did A Awesome job!

Comment #118 - Posted by: JakeK at November 12, 2012 5:16 PM

What a KICK-ASS L1 Weekend at CrossFit KOP! Learned so much, had so much fun and am soooo sore! (Thanks FRAN). Special thanks to our amazing instructors/coaches - Joe, Austin, Mel, Rudy, Rob, and Aimee - you not only gave us great instruction, but you kept us focused and entertained. I hope to see you all again someday - if you ever find yourself in NJ, please stop by and visit at "transform CrossFit" in Pennington! XOXO

Comment #119 - Posted by: Nadia at November 12, 2012 5:34 PM

WOW awesome Level 1 Cert at Crossfit Norcal. Miranda, Jason, Pat, Neal, Michelle and Kelly your enthusiasm and team spirit was infectious! It's amazing how much information and how many squats can be put into a weekend. There were so many memorable moments, but I would have to say the highlight was everyone in the box rallying around Sonny and cheering him on. I have always heard that is what Crossfit is about and we saw and put it into action. Thank you for the great experience.

Comment #120 - Posted by: Lori Ojeda at November 12, 2012 5:43 PM

it was well worth the drive to crossfit Norcal this weekend. Not only to Learn so much but to be taut by an amizing group of people/teachers/athletes. I felt blessed to be taut by some of the fittest in the world!

P.S I hope Jason and neil didnt get to mad when pat threw out some of my numbers.
hope to see you guys in the games one day

Comment #121 - Posted by: Robby McLaughlin at November 12, 2012 6:03 PM

BIG THANK YOU to Chuck, J-Mac, Jenni, Leah, Coach Andy, Dana, and Nuno at the I Am Crossfit in Miami. It was great to learn from such a knowledgable team. It exceeded my expectations and I will always remember the coaches, the class and the progressions. Thank you!

Comment #122 - Posted by: Mike H. at November 12, 2012 6:15 PM

CPC in Morristown, great work by Dennis, Russel and James. Great course that all should attend. The instructors were knowledgeable and approachable with a great knack of passing on all the information. Plus, I did not realize James was as big as he is.

Comment #123 - Posted by: Mike V. at November 12, 2012 6:19 PM

The Certification Staff at King of Prussia were amazing! The Level 1 course was one of my best uses of both time and money. I have never been more excited to be a member of the CrossFit Community!!!

Comment #124 - Posted by: Chris G at November 12, 2012 6:33 PM

Huge shout out to the Boise CLF1 coaches crew. You guys were so motivational and gave me more than I could ever have imagined I'd get in two days. I want to thank Jesse personally for voluntolding me to get Fran done with 45lb dumbells and rings too. Awesome seminar guys.

Comment #125 - Posted by: Ernie Valley at November 12, 2012 7:29 PM

A huge thank you to the whole staff at CrossFit Roots! It was amazing, fun and something I'll carry with me the rest of my life! You guys are all World Class, Thanks again!

Comment #126 - Posted by: Jack at November 12, 2012 8:07 PM

Shout out to all CrossFit Singapore participants! Especially to our coaches Jami, Nolan, Simon, & Juria, you have taught us patiently, and really well! Very inspirational.

It was an awesome weekend. Maraming salamat!

Comment #127 - Posted by: Jian Alvarez at November 12, 2012 8:09 PM


La verdad no pude regresar mas contento y satisfecho con toda la experiencia vivida en el seminario.
Coaches increibles, atención personalizada, nos corregian en realidad y comprometidos con nuestro aprendizaje. Un ambiente fenomenal de camaraderia y compañerismo con amistades que parece que duraran por muchos años.

Gracias Lance, Maggie, Erik, Ricardo y Carlos

Comment #128 - Posted by: Guillermo C. at November 12, 2012 9:25 PM

GREAT weekend in Boise at the Level 1 cert. Kurtis, Nadia, Rory, Chris, Conner, and Jesse did an amazing job! Thanks Guys!

Comment #129 - Posted by: jamie at November 12, 2012 10:02 PM

Awesome Level 1 this past weekend at NorCal CrossFit! Miranda, Michelle, Kelly, Jason, Pat and Neal were knowledgeable, engaging and pretty funny! A huge thanks again to all of you guys! Come down to Brethren CrossFit for a WOD!

Comment #130 - Posted by: Marcus F. at November 12, 2012 11:43 PM

M/ 38/ 134 lbs/ 5'-6"
I did a different WOD I read from CrossFit Metropolis:
4 rounds of: (Rx is 5 rounds - but I was spent after 4 and my grip was really gone)
3 B.W. Bench Press
3 dead hang pullups
5 B.W. bench press
5 dead hang pullups
Max reps of BW bench press
Max reps of pullups - done in any way (kipping, buterfly, strict, etc.)
Score is total of all rounds of max efforts
1st Round: bench:16 pullups: 33
2nd round: bench: 13 pullups: 32
3rd round: bench 11 pullups: 29 (grip was really going - i was doing single kipping after about 22)
4th round: bench: 8 pullups: 23 (grip was really going on this one.. doing single kipping after about 17 - I should have put tape on the bar and my hands for the last 2 rounds)
Total Bench: 48
Total Pullups: 117
total score: 165
Total reps with the 8 reps strict form before each max effort:
Total Bench: 48 + 32 = 80
Total Pullups: 117 + 32 = 149
total score: 165 + 64 = 229

Comment #131 - Posted by: Anton at November 13, 2012 7:51 AM

México! Tenía muchas ganas de asisitir al curso y mejoro todas mis expectativas. Que bueno saber que la gente en CrossFit (Erick, Maggie , Lance, Carlos , Ricardo ) realmente son y enseñan con el ejemplo. Fue ten bueno que paso muy rápido! Espero que se forme el grupo de Facebook para para seguir en contacto con los buenos camaradas que alguien sabe de el nombre del grupo, avíseme por favor.

Saludos a todos!


Comment #132 - Posted by: Gabriel García at November 13, 2012 8:28 AM

Had such an amazing time at Rogue crossfit attending the CFL1 this past weekend. The seminar staff Joe,Lindey,Doug,Spencer,Eric,and Abi were all amazing!!!! Huge thanks to them!!! To Rogue for hosting!!! And to the people I met!!! I feel like I really do have a much better understanding of what it takes to be a coach.

Comment #133 - Posted by: Ryan at November 13, 2012 8:29 AM

L1 course in Boulder was exceptional in all ways. Justin, Matt, Zacksx2,Cherie, and everyone from Roots were awesome. I spent over a decade of my life coaching gymnastics and coaching other coaches. The big takeaway wasn't what I expected at all (mechanics). It was real coaching and more about how to apply the mechanics, get results and motivate.

Well done!

Comment #134 - Posted by: David Bradley at November 13, 2012 9:21 AM

Transforming a reservation: GREAT people!
Man, we're all transforming. This is so great. I love to see folks taking the initial step towards a goal. And when that initial step and commitment continues to burn and turns into a personal push, physical, mental and spiritual push.... It is just so cool to see it. Keep it up, folks. Thank you.
Personally inspiring.

Comment #135 - Posted by: mplaczek at November 13, 2012 2:32 PM


Totalmente de acuerdo con mis compañeros excelente fin de semana ...todo mi agradecimiento cariño y admiracion para mis couches Erick,Magie,Carlos,Lance y Ricardo ...Fue un sueño hecho reaidad ...

Comment #136 - Posted by: maggy tavira at November 13, 2012 3:23 PM

2nd WOD ever!! That kicked my ass!!!

Comment #137 - Posted by: Dan at November 13, 2012 3:54 PM


5K: 28:13

Comment #138 - Posted by: mom to five at November 14, 2012 2:37 AM

AWESOME weekend at Rogue!!! I learned SO much and am excited to share with my CF community! Thanks to all the amazing Coaches: Abi,Lindsey, Eric, Joe, Doug, & Spencer! You guys rock!!!!

Comment #139 - Posted by: Susie at November 14, 2012 3:32 AM

Great class in Tomball this past weekend! Sarah, Matt, Chris, Dave, Hollis (super-star), another Dave....were all phenomenal!

The break out groups were the best part, even if people do not plan on coaching or opening a box of their own, I would recommend this training!

Comment #140 - Posted by: Ryan Bickley at November 14, 2012 8:12 AM

Big thanks to all the instructors at the CFL1 course in Miami(Chuck, Leah, JMac, Dana, Jenni, Nuno, Caoch Andy), and to the I AM Crossfit family for letting us use their great facility. I want to thank all the coaches for sharing their years of knowledge with us and explaining the material so in depth. I think everyone who crossfits should take the level 1 course even if they do not plan on coaching or opening a box. Truly helpful I cant wait to do all my bench marks again(after some squat therapy of course). A big shout out to Nuno & coach Andy for no repping the shit out of me & pushing me so hard! lol
thank you all so much, HELL YEAH!!


Comment #141 - Posted by: Anthony at November 14, 2012 8:18 AM


I show up and stand in-line, fumbling though my paperwork, nervous like a kid at his first day of school. Then I see Pat Barber is the guy checking everyone in. Neal Maddox is chatting with folks in line. Khalipa is shaking hands and kissing babies?! Are you freaking kidding me?! I was trying to figure out which Youtube video I just stepped into?!

Then the class gets rolling and I find out that these CrossFit Superstars- Miranda, Pat, Michelle, Kelly, Neal and Jason haven't just championed competing in CrossFit. They have also perfected the instruction of it. They were the most helpful and down to earth group of people I have ever been around. The knowledge and experiences gained from last weekend will undoubtedly last a lifetime. For that I am extremely thankful. My only complaint is that the class was too short. Besides what was taught in the classroom and in the breakout sessions, what made one of the biggest impacts was what I witnessed from the Instructors. Such as catching Khalipa hiding in a stairwell reviewing his notes prior to delivering his lecture to us. Or Neal taking extra time after class to talk to me about how to train my parents...and list goes on and on.

Thanks again!
(the bald guy front and center)

Comment #142 - Posted by: Isaac Buller at November 14, 2012 2:24 PM

Amazing weekend at the cf level 1 cert at crossfit vurtuosity. I learned so much and had a great time , thanks to all the coaches,mike,bethany , jenn,keith , and dre. thanks for sharing your knowledge and experience with us , you guys were a truly inspiring group of coaches!!

Comment #143 - Posted by: mark h at November 14, 2012 2:40 PM

Thank you NorCal for hosting this past weekend! I was insanely nervous and tired (I work late shifts) when Saturday came around. But seeing Pat, Kelly, Neal, and Jason with so much happy energy while checking us in, made the nervousness go away. Thank you to everyone else that helped out too! Your pointers were awesome and I was able to use them on Monday (we did front squats and push jerks!) I remembered what Pat told us and I finally had an easier time with the jerks on the hero WOD. Thank you for the energy, the wealth of information, and pointers on how to be a better coach/trainer. Thank you to Dal too, he told me to work on my "trainer voice" during the 2nd wod...still trying to find it. It was one of the best experiences I've had in my 2 years of Crossfit. Learning from the best!

Comment #144 - Posted by: Delanie Grol.l at November 14, 2012 6:46 PM

Rest as rx'd

Comment #145 - Posted by: Ants Clarke at November 14, 2012 7:34 PM

Thanks to all the coaches for a great seminar at the Bridgeport, Pennsylvania (CF King of Prussia) CFL1 cert. Coaches Aimee, Austin, Mel, Joe, Rudy, and Rob made it a great weekend.

Comment #146 - Posted by: Joey at November 16, 2012 12:54 PM

The L1 Cert Training at CrossFit KOP was amazing! A heartfelt THANK YOU to our coaches - Joe, Austin, Rob, Rudy, Mel, and (hostess with the mostest) Aimee! You are all amazing athletes, and incredible teachers. It is rare to find people as humble and approachable as they are skilled and knowledgeable. You guys are the real deal! Your commitment to, and enthusiasm for, the sport of fitness is apparent and infectious. Hope we cross paths again. I learned so much . . . this was well worth my time and $$. Best. Weekend. Ever.

Comment #147 - Posted by: Ayanna at November 18, 2012 6:40 PM
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