November 19, 2012

Monday 121119

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds completed to comments.


Enlarge image

CrossFit Level 1 Certificate Courses: CrossFit Strong, CrossFit KOP, Trident CrossFit, CrossFit Chicago, CrossFit Charlotte, CrossFit Max Effort, Harney Sports Complex, CrossFit Nashville, CrossFit Southside, CrossFit Park City, CrossFit USD, Crossfit Central London, Mundo CrossFit, CrossFit New Zealand, CrossFit Singapore, Hanscom Air Force Base.
CrossFit Coach's Prep Course: CrossFit Ramsay, Alamo CrossFit.
CrossFit Kids Course: Norcal CrossFit.

"The Outside 90 Drill" with Tony Blauer, CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo with CrossFit Catalyst - video [wmv] [mov] [HD mov]

Posted by Pukie at November 19, 2012 5:00 PM

Without any designated rest periods after each 400m, I don't see how this isn;t just " run as far as possible in 20mins"

Comment #1 - Posted by: darren layton at November 18, 2012 5:21 PM

Great level one cert at Crossfit Southside in Jacksonville this weekend! Had some of the best instructors that I learned a lot from and had some good laughs with too. Thanks for a great weekend!

Comment #2 - Posted by: Brynn at November 18, 2012 5:24 PM

Great workout!

My life = Jesus and Crossfit !

Comment #3 - Posted by: John at November 18, 2012 5:28 PM

So it's run 400 M and then 3 rounds of pullups, pushups and squats and repeat AMRAP in 20 minutes. Took a moment, but got it. Sounds awesome.

Comment #4 - Posted by: Moe at November 18, 2012 5:28 PM

A special thank you to the Seminar Staff Crew that came out to Fort Leavenworth for the Level I cert. A fantastic group of professionals and experts who mixed humor and knowledge into an incredible couple days of training. If you are out there and thinking about going to a Level I but just are not sure, do it. You will be so happy you did.

Comment #5 - Posted by: Paul at November 18, 2012 5:29 PM

Awesome level one class here in Chicago. Thanks so much to our great instructors from HQ and Rudy for be our gracious host.

Comment #6 - Posted by: nick g at November 18, 2012 5:31 PM

I want to marry that Lady. She looks great for age 42.

Comment #7 - Posted by: Vance at November 18, 2012 5:33 PM

Awesome seminar at CrossFit KOP in Bridgeport, PA.

Excellent teaching from all the instructors, and a great experience overall. More than worth the money. Thank you guys again for your hard work and great coaching!

Comment #8 - Posted by: Chris S at November 18, 2012 5:34 PM

I feel bad for all the other level 1 classes, just because they were at Trident Crossfit in Alexandria, Va. Big ups to Chuck, Maggie, Nicole, Gretchen, Joe, Mike, Chriss, and Andrea for a great weekend. See you out there!

Comment #9 - Posted by: Andy at November 18, 2012 5:40 PM

Thanks to Mike G, the rest of the trainers and the staff at Crossfit King of Prussia for a great level I course this weekend, well worth the time!

Comment #10 - Posted by: Dave D at November 18, 2012 5:40 PM

Thanks you level 1 trainers at CFNZ had an amazing wkd!! :D

Comment #11 - Posted by: Katie J at November 18, 2012 5:44 PM

Great time at the Fort Leavenworth L1 certification. The trainers were all outstanding. I couldn't have asked for a better group. This weekend is something I will remember for a long time. Thank you so much.

Comment #12 - Posted by: Joe O at November 18, 2012 5:47 PM

I just finished the Level 1 Training in Chicago and had NEVER set foot in a CrossFit gym before Saturday. Joe's team was awesome! They were so helpful and made all the information easy to understand and their passion for what they do was infectious. This team was a true demonstration of VIRTUOSITY!

Comment #13 - Posted by: Jaclyn McCorkle at November 18, 2012 5:51 PM

Crossfit Park City cert this weekend was the best fitness experience I have ever had. Chris and the crew were unbelievably awesome. Can't express how much I appreciate them. Motivated heading forward in my fitness because of them.
Thanks again Park City!

Comment #14 - Posted by: Timothy Gilliam at November 18, 2012 5:52 PM

Awesome Level 1 at CrossFit Max Effort in Las Vegas. All of the trainers were incredibly knowledgeable and the lectures were fun and engaging. I learned more than I hoped for, including how great Zach's magazines are, and it was a great overall experience!

Comment #15 - Posted by: Tristan at November 18, 2012 5:53 PM

A huge Thank you to all the trainers at the King of Prussia Level 1! Tons of knowledge and fun, just an awesome couple of days.

Comment #16 - Posted by: Abby R. at November 18, 2012 5:54 PM

I'll second the props to the Leavenworth crew! Awesome job by Miranda, Joe, Doug, James, Mel & Jason. They made it fun, imparted a boatload of knowledge, and really set a great example for effective small group instruction. I learned a ton, both as and athlete and trainer. Thanks much!

Comment #17 - Posted by: Andy at November 18, 2012 6:04 PM

The seminar staff at the Level 1 class at CrossFit Southside in Jacksonville, FL was amazing. The two days were packed with great training and lectures. The time went by so quickly! I wish there had been a bit more time for the snatch and muscle up sessions, but I know the second day is a little tighter with the test at the end. Overall, it was definitely an awesome experience. Thanks to all of the seminar staff for sharing your time and knowledge.

Comment #18 - Posted by: Melissa Pass at November 18, 2012 6:09 PM

Big shout out to the Level 1cert at Trident Crossfit. Supportive, informative, motivating, and fun as hell to be around. Thanks to Trident for a great facility, you guys kicked major ass!

Comment #19 - Posted by: Jeff at November 18, 2012 6:12 PM

Awesome level 1 class @ Crossfit Max Effort in Las Vegas. Unforgettable experience....great job to all the seminar trainers you guys are undeniable the Best!

Comment #20 - Posted by: Travis L at November 18, 2012 6:14 PM

A big thank you to CrossFit Chicago and all the seminar staff for a great level 1 cert. I am real excited to incorporate what I learned.

Comment #21 - Posted by: Nick B at November 18, 2012 6:17 PM

Awesome Level 1 at Trident CrossFit in Alexandria, VA. All the coaches / trainers were great. They all were knowledgeable and taught me a ton. The lectures were very engaging. I couldn't recommend the class, instructors or host site any more. I am very excited about my continued journey in the world of CrossFit.

Comment #22 - Posted by: Marshall at November 18, 2012 6:18 PM

Thanks to all the Seminar staff in DALLAS TX.......Spencer,Sarah,Chase,Lance,Russell and Gale......Had a blast!

Comment #23 - Posted by: Peter Schied at November 18, 2012 6:19 PM

Big time performance by the crew running the Level 1 in Chicago this weekend! Joe, Spencer, Jesse, Rory, Lindsey & Abi, thanks for for being so engaging, enthusiastic and for the tremendous wealth of knowledge shared. What a great time and fantastic course. All the best.

Comment #24 - Posted by: Geoffrey Ruttenberg at November 18, 2012 6:20 PM

Just got home from the Level 1 Cert Course. It awesome learning from such knowledgeable individuals. Oh and I PR'd in Fran and first strict muscle up!

Comment #25 - Posted by: Ryan Espiritu at November 18, 2012 6:22 PM

I don't like being that guy, but I don't see a lot of great form with the squats in that video.

Comment #26 - Posted by: BT at November 18, 2012 6:22 PM

GF broke up with me today. Can't wait to get at this wod at 5am to start a new day. Thank you Crossfit for always getting me through the rough times.


Comment #27 - Posted by: Zach at November 18, 2012 6:22 PM

Thanks to the instructors at our Level 1 cert in Leavenworth/Iron Cross CF/Harney. All our our staff obviously loves what they do and they're amazing ambassadors for the Sport of Fitness we all love. They helped me achieve my Level 1 goal & inspired me to become a better athlete and coach all within the weekend. Plus they're a lot of fun & genuine people...great work guys.

Comment #28 - Posted by: Matt at November 18, 2012 6:30 PM

CrossFit Level 1 class at Trident CrossFit in Alexandria, VA was an awesome course! The trainers rocked it this weekend! The instruction, both lecture and hands-on, was outstanding. The trainers were very knowledgable in the material, and were able to take a complex subject and break it down in a very comprehensible manner. Also, Trident CrossFit was a great box! It was clean and well organized with lots of space. Overall my experience was a 10!

Comment #29 - Posted by: Sara at November 18, 2012 6:32 PM

I will add to the shout outs for the CrossFit Chicago crew. Their energy and enthusiasm was contagious. The depth of knowledge was impressive, but their ability to pass that knowledge on to us in such an easily understandable method was even more impressive. Super stoked that I finally got to this seminar - exceeded expectations by far. Thanks to Joe, Jesse, Abi, Rory, Lindsey and Spender, as well as to Rudy, for hosting such a superb seminar. My only wish was that I had done this sooner in my CrossFit journey!

Comment #30 - Posted by: Liz O at November 18, 2012 6:34 PM

Great instructors For the level 1 certification at CrossFit Max Effort in Las Vegas. Erik Preston , Kimmie, Lee, Dave, Zach, Michele( btw I was the one that whistled while you were squatting, With perfect form of course!!!) And the other two guys I'm sorry I forgot your names. Truly showed the example of Virtuosity! Life is great!!

Comment #31 - Posted by: Sione at November 18, 2012 6:34 PM

Great level 1 certification at trident crossfit this weekend. All the trainers were very knowledgeable and friendly. I'm surprised at how much fun the whole thing was.

Comment #32 - Posted by: Daniel at November 18, 2012 6:37 PM

Did Saturday's wod Sunday with my kids.
28:30 as rx'd

5 rds
200m run
10 burpees
15 bent rows w soup cans

Chase dad on two wheeler bike during runs
Count burpees
Jumping jacks til fatigue

Comment #33 - Posted by: Brian at November 18, 2012 6:38 PM

CrossFit Max Effort stole the show this weekend!!! Hands down, amazing instructors and athletes were in attendance. Everyone learned a lot, gained new friends and were left in a caffeine-induced hysteria that will last for years to come. Thank you to all the instructors and our host box: CF Max Effort for the educational and inspiring weekend. Cheers to all! ~Semper Fidelis

Comment #34 - Posted by: Justin at November 18, 2012 6:42 PM

Great weekend at Crossfit Southside! Had amazing time...wonderful trainers...great cert!!

Comment #35 - Posted by: Celena at November 18, 2012 6:43 PM

Thank you!!! Exceptional Level 1 cert class this weekend in Bridgeport, PA (King of Prussia). Thank you Mike and all in this group of exceptional master trainers and coaches. The class was delivered with the utmost professionalism, wit, and patience. I could not have asked for a more instructionally-sound crossfit learning experience. Very impressed.

Comment #36 - Posted by: Shane Robinson at November 18, 2012 6:49 PM

Andy and Crossfit Charlotte,
A humble thank you. Being at your box for this seminar felt like "home." Your facility was a welcoming and fitting environment for such and important and transformative experience. Likewise, thanks to my peers for being engaged, engaging and a group of one mind. Lastly, thanks to the very special group of Crossfit HQ trainers and interns. Who inspired me today? All of the above.

Comment #37 - Posted by: Carlina Muglia at November 18, 2012 6:55 PM

Amazing Level 1 Cert at Crossfit Chicago: Joe, Spencer, Jesse, Rory, Lindsey & Abi you guys kicked butt and I learned a ton! Amazing job. I'm so excited to take back everything I learned to my box and apply it to our athletes. In my opinion, Jesse won the coaching "best style" award while "best enthusiasm" went to Abi and Rory. Great weekend all around. Thanks again!

Comment #38 - Posted by: KateM at November 18, 2012 6:58 PM

Level 1 at crossfit max effort was an incredible experience! It was everything I expected and more. The staff was incredibly professional. I'd say they are doing the common uncommonly well!

Comment #39 - Posted by: Jason Hett at November 18, 2012 7:05 PM

Amazing level 1 class in Fort Leavenworth, KS! Instructors were knowledgeable, friendly, helpful...thank you very much. It was a great learning opportunity.

Comment #40 - Posted by: Brandi at November 18, 2012 7:05 PM

Great L1 in Dallas this weekend! The staff was knowledgeable and great teachers. If you get a chance to take the course, do it. Many thanks to Russell and his crew.

Comment #41 - Posted by: Mark at November 18, 2012 7:05 PM

Great Level 1 seminar at Crossfit Max Effort these last two days. Looking forward to getting back into the box and helping to spread the great knowledge from the trainers. Thanks again

Comment #42 - Posted by: Jeremy F. at November 18, 2012 7:08 PM

As per usual Trident hosted a top notch event with the L1 Cert. The staff was energetic, methodical, efficient, approachable and an all out good time-not to mention superb examples of coaching to aspire to. I could have gone longer than two days. Thanks to the trainers; Chuck, Andrea, Chriss, Joe, Gretchen, Maggie, and Nicole, and an awesome group of participants.

Comment #43 - Posted by: MJ at November 18, 2012 7:10 PM

The Level 1 seminar at Ft Leavenworth was an awesome experience. The staff was incredible and the facility was top notch. A big thanks to the staff for their patience and knowledge. I can't wait to apply this at work to help build better Medics and Firefighters.

Comment #44 - Posted by: Aaron S at November 18, 2012 7:14 PM

Awesome level 1 cert at Ft Leavenwort this weekend. The training staff was phenomenal and imparted a ton of great information on us all. Thanks for a great weekend!

Comment #45 - Posted by: Ted at November 18, 2012 7:17 PM

Epic weekend in king of Prussia! Mike G, big sexy, Aimee, Jen and the dude from again faster (name) is escaping me, you guys were awesome! Informative, fun, funny, well spoken and great teachers! Yewww!!!!!

Comment #46 - Posted by: Danny B at November 18, 2012 7:20 PM

Doug, Danny, Stace and Taz, you are amazing. Thank you so much for the awesome weekend. You gave me and all the rest of us who attended the course at Crossfit New Zealand and amazing and unforgettable experience. Hopefully we will cross paths again.

Comment #47 - Posted by: Michael at November 18, 2012 7:25 PM

completed 3 rounds
14 squats short of 4.

Comment #48 - Posted by: Denee Lalouette at November 18, 2012 7:26 PM

Incredible Level 1 Cert Course at Trident CrossFit with Chuck, Chriss, Andrea, Nicole, Maggie, and Gretchen. What a team! So inspiring... so full of Virtuosity! Great meeting so many new CF friends, too! Thanks Trident for hosting us, and thanks Chuck and crew for helping us move large loads long distances quickly!

Comment #49 - Posted by: Michelle Dolge at November 18, 2012 7:27 PM

Thank you Crossfit staff for an great experience at the King of Prussia Cert. Every instructor made the information easy to retain and fun to learn. Your progressions and detail through the movements really helped to see long term picture on how to train clients but also made me better as an athlete myself. Thank you.

Comment #50 - Posted by: Coxhead at November 18, 2012 7:35 PM

CrossFit USD Level 1 Seminar was awesome! Thanks to the whole crew for a great weekend! Shout out Stephanie Rocket!!!!

Comment #51 - Posted by: Adam at November 18, 2012 7:36 PM

I fell in love! In love with Crossfit all over again. And in love with these amazing coaches that I can only hope to someday resemble in my own affiliate. I'm exhausted in the way that can only come from having the experience of a lifetime. Crossfit Max Effort-I will never forget you! Thank you!

Comment #52 - Posted by: Renae Teiken at November 18, 2012 7:38 PM

Had an amazing time at the level 1 cert in Leavenworth this weekend. Couldn't imagine a better staff to have as trainers. A huge thank you to each of you!

Comment #53 - Posted by: Chad Trease at November 18, 2012 7:39 PM

Wow oh wow, the team of Danny, Doug, Taryn and Stacey that travelled to NZ to conduct the level 1 were incredible. Thank you all so much.
I personally learnt heaps and know this will help me in my CrossFit journey.
In all my years of attending various courses this has to rank at top of the pile in structure, delivery, content, methodology etc. five star plus rating all round!
Looking forward to the next one
Michael (#Tag) Hynard
Auckland, New Zealand

Comment #54 - Posted by: Michael Hynard at November 18, 2012 7:40 PM

YEEEEEEEEEEEEEEHHHH goooo crossfit level one in New Zealand. Enjoyed every moment of it, wish all learning was like that :D thanks Dan, Doug, Taz and Stacey ;)

Comment #55 - Posted by: Oli at November 18, 2012 7:52 PM

Excellent level 1 cert at Chicago Crossfit this weekend. Joe DeGain and crew were fantastic; I really feel like i took a critical step in moving forward in my teaching and personal fitness careers. Thanks!

Comment #56 - Posted by: Jason R. at November 18, 2012 8:05 PM

Amazing weekend at Trident CrossFit!! Trainers were on the money and lectures were presented in an engaging and sequential manor. Special thanks to Chris's and Gretchen for getting to my 1st muscle up with about 3 seconds of good cueing! I had a blast!

Comment #57 - Posted by: Erik at November 18, 2012 8:12 PM

Incredible Level 1 seminar and experience this weekend with our trainers; Chuck, Andrea, Chriss, Joe, Gretchen, Maggie, and Nicole, and host box at Trident Crossfit. Couldn't have asked for a more dedicated, energetic and inspiring cast. Weekend really opened my eyes to many new concepts and the world of crossfit.

Comment #58 - Posted by: StephenG at November 18, 2012 8:15 PM


I did Cindy tonight before I saw this was posted, so I didn't do the 400m run. It is only my second week back to working out again, so I am pleased to have improved by 7 rounds from last week. I did 22 rounds in 20 mins. woot. Hope to be in the high 20's by the end of December.

Comment #59 - Posted by: David Smith at November 18, 2012 8:17 PM

Incredible weekend at CrossFit Park City for our level 1. Spealler, Hollis, Pat Barber, Austin and Katie H were such motivating, knowledgable and down to earth people! It was so worth our trip out from Jersey!!

Comment #60 - Posted by: Nicole P at November 18, 2012 8:19 PM

Shout out to the Level Cert Coaches in Las Vegas at Max Effort - Erik, Zach, Michele, Kimmy, Dave, Johnny, Lee, Chris - so much information and inspiration shared. Thank you!

Comment #61 - Posted by: GottaRun at November 18, 2012 8:38 PM

Awesome Level 1 Course at CFNZ. Thanks so much you guys, it was a great weekend!

Comment #62 - Posted by: G at November 18, 2012 8:39 PM

Amazing learning experience this weekend and have so many new goals! KOP box was rad and all the coaches were so helpful with everything and anything! Big "Hell Yea" to you coaches!

Comment #63 - Posted by: Steph W at November 18, 2012 8:44 PM

forgot to mention I was at Level 1 at Crossfit USD. great job Stephane, Josh, Connor, Lisa, Mark, Matt and Casey!

Comment #64 - Posted by: Ryan Espiritu at November 18, 2012 9:07 PM

"Cindy" with a run peppered in. Can't wait to tackle this one!

Comment #65 - Posted by: Gene at November 18, 2012 9:31 PM

#33 Brian

Awesome!! My kids always come with me to the gym. They love it and its great to let them see dad working hard like that!

Comment #66 - Posted by: Chene at November 18, 2012 9:43 PM

Thank you to the Crossfit Max Effort in Las Vegas and to Erik and the entire staff for a great level 1 course! You all rock :)

Comment #67 - Posted by: Michelle B at November 18, 2012 9:46 PM

Great time at the Level 1 course at CrossFit MaxEffort in Las Vegas. Trainers were great, very impressed with everything throughout the weekend. Would recommend to anyone looking to get more serious about training / coaching.

Comment #68 - Posted by: Brian H at November 18, 2012 10:00 PM

Virtuosity! Explains the level 1 cert course at Max Effort in Vegas in one word. The coaches did and excellent job presenting the information and growing our bag of tricks! Special props to Chris and Michele, thanks for the discussion! Erik and his crew = Maximum Intensity

Comment #69 - Posted by: Joe at November 18, 2012 10:01 PM

HUGE thanks to the crew at the Park City Level 1 course this weekend. In years of fitness and more than a decade of military training, I have never been to a more professional, informative and fun training course. In addition to being masters of your craft, you guys really enjoy what you do - and it shows. The jury is still out on whether Hollis or Katie make a better "demo girl" - but the whole crew was as hilarious as they were impressive. Can't imagine a better weekend.

Comment #70 - Posted by: Austin at November 18, 2012 10:07 PM

Awesome weekend at Level 1 Crossfit Trident Alexandria VA. Great coaching from the entire Crossfit staff, personal thanks to Maggie, Nicole, Chuck and Chriss for all the encouragment and BIG thanks to Chriss and Andrea for making us all feel so welcome in thier home, Great box! Awesome learning experience!!

Comment #71 - Posted by: Timothy at November 18, 2012 10:12 PM

So it's:

Run 400m

5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats

etc for 20min AMRAP (repeat the above sequence As Many Rounds (times) As Possible in 20 min for the newcomers).

At first I thought there was only one 400m run, but unless I'm corrected I'll be counting 400m, 15 total pull ups, 30 total pushups, and 45 total squats as one round and repeating that as many times as possible. Sorry if I'm just stating the obvious to most of you, but it took me a bit to figure out (new to CF) and I thought I'd clarify even if just for myself.

Comment #72 - Posted by: Jay at November 18, 2012 10:30 PM

Lvl1 training @CrossFit MaxEffort- first off, thank you to Zach Forest for hosting this training at Max Effort. Second, Thank you to CrossFit HQ for providing, through their amazing coaches, the most amazing and personal experience I have ever had at any event. Thank you coaches especially Lee, Erik, Michelle, kimmey and Zack!!!

Comment #73 - Posted by: Jeremiah Persinger at November 18, 2012 10:30 PM

it's 7 am in france, i having my breakfast and i looking the wow: another great day
thanks very much to cross fit elite
box le havre

Comment #74 - Posted by: andre at November 18, 2012 10:51 PM

Tweaked lower back

Comment #75 - Posted by: Pete In Sun City at November 18, 2012 10:53 PM

Thank you to all the great coaches at the level 1 cert this weekend at crossfit max effort! I learned so many valuable coaching tools! The instructors were knowledgable and approachable, the best of the best, and I learned more from their coaching than I ever thought was possible! I look forward to paying it forward.... Thanks max effort for letting us use your space and I can't wait to start utilizing the skills I learned! Without a doubt Max Effort by everyone there!!

Comment #76 - Posted by: Linda at November 18, 2012 11:24 PM

M / 25 / 6'2" / 190

4 rounds + 400m run

Comment #77 - Posted by: Adam Ferguson at November 18, 2012 11:38 PM

Thank you for the Level 1 class at Ft. Leavenworth. It completely reinforced that there is no end to the learning that is available through CrossFit. And I got a picture with Miranda!!

Comment #78 - Posted by: Joad at November 19, 2012 12:12 AM

Thank you very much to Eric, Helzy and Sebastian from Mundo Crossfit in Spain during Llevel 1 this weekend. It was a great experience, and enjoy learning a lot more even. it was a pleasure meeting you, keep it up! Thank you for your: NO REPS! they have made me stronger. best regards

Comment #79 - Posted by: Alvaro at November 19, 2012 1:20 AM



3 rounds + all but the last 12 squats of the 4th round, so close...

Comment #80 - Posted by: Keen-NZ at November 19, 2012 2:17 AM

4rds + 100m run

Comment #81 - Posted by: ART/M/44/5'5"/148 at November 19, 2012 2:28 AM

3 rds + 200 mtrs
Used blue band for pull ups

Comment #82 - Posted by: bretty72 at November 19, 2012 2:29 AM


4rds+ .05

Comment #83 - Posted by: Cosmo at November 19, 2012 2:35 AM

Thanks to the team at the L1 seminar in Crossfit Central London - I had a blast! Coaches Jami Tikkenan and his team were outstanding instructors, and I look forward to putting all that knowledge to good use.

Comment #84 - Posted by: Craig P at November 19, 2012 2:36 AM

Thanks to the level 1 crossfit crew @ fort leavenworth, ks Miranda, Mel, Doug, Jason, Joe, and James, couldn't have asked for more knowledge and help in the sport of crossfit. You guys are the best. Thanks again.

Comment #85 - Posted by: Michael mills at November 19, 2012 2:41 AM

Great seminar level one course in Mundo Crossfit, San Sebastian. Thanks to Eric, Sebastian and Helzy. Great, great weekend. Congratulations

Comment #86 - Posted by: Luis M. at November 19, 2012 2:41 AM

So I used to do crossfit way back in the day. Just now coming back to it. Today was my first wod just want to here what u all thought I did 9 rounds in the time limit. Is that good bad ok what. Thank you

Comment #87 - Posted by: Allen0861 at November 19, 2012 2:42 AM

Wow I've only been doing crossfit for a couple of days!! My lil bro is my inspiration & I drive him crazy daily with my questions & scaling queries. Well I read the WOD the wrong way. Myself & my 10yr old son ran as many 400m as we could in 20min then did 3 cycles of 5pull ups, 10 push ups & 15 squats. We are both feeling it tonight after Saturdays WOD where in his terms he dominated his mum :)

Comment #88 - Posted by: Jaye at November 19, 2012 2:44 AM

4 rounds then took my shirt off, checked myself out.3 more rounds completed. Time to shower. Beat it!!!!

Comment #89 - Posted by: Jon Jon at November 19, 2012 2:49 AM

A running Cindy, that is a BA WOD. Can't wait to Crush.

Comment #90 - Posted by: Danny at November 19, 2012 3:00 AM

Central London CFL1, Thanks to all the awesome coaches Jami, Matt, Davs, Nolan, Simon, Justin and Denise it was a SUPERB! weekend. Hope to see you all again soon on my CrossFit journey. :)

Comment #91 - Posted by: Stu C at November 19, 2012 3:04 AM

4 rounds + 400m run


Comment #92 - Posted by: Joupa at November 19, 2012 3:18 AM

3 rounds plus 1 400 meter run...

Comment #93 - Posted by: steve at November 19, 2012 3:45 AM

I don't think I've ever been through a more educational yet entertaining course. I appreciate that the Coaches were so eager and excited to spread their knowledge of the skills, techniques and experience with us. It is great to know that I'm part of such an amazing group of people that is Crossfit!!

Comment #94 - Posted by: Chad C. at November 19, 2012 3:52 AM

4 rounds + 200 meters

Comment #95 - Posted by: gb 45/m/71"/185# at November 19, 2012 4:01 AM


4 rounds

Comment #96 - Posted by: duane at November 19, 2012 4:12 AM

5 rounds

Comment #97 - Posted by: jay at November 19, 2012 4:25 AM

A big thank you to the amazing staff that came out to Nashville TN for the level 1 cert this weekend. Cherie, Matt, Zac, Neal, and Jordan were so incredibly patient and energetic when passing on their knowledge and experience with the group. It was quite the experience.

Comment #98 - Posted by: Sheree at November 19, 2012 4:28 AM

CrossFit Jax was on fire!!! Not only with energy, but richly with knowledge and comradery... Shout out to the "RED SHIRTS" and if you didn't know how to do a "SNATCH" "U GONNA LEARN TODAY"!!! BIG UP TEAM JAX....

Comment #99 - Posted by: Deveren Johnson at November 19, 2012 4:39 AM

Seminar Staff Chuck, Andrea, Chriss, Nicole, Maggie, Joe, and Gretchen KILLED IT at Trident Crossfit this weekend. Thanks again for such a well organized, engaging, informative, and fun Level 1!

Comment #100 - Posted by: Chris C. at November 19, 2012 4:52 AM

1 question: how many weight to use with the squat?
greets from the Netherlands

Comment #101 - Posted by: Arjan at November 19, 2012 5:05 AM

Huge thanks to Chuck, Maggie, Nicole, Gretchen, Joe, Mike, Chriss, and Andrea for an excellent Level 1 Cert experience at Trident CrossFit. Tight coaching, lectures, and WODs! You all made this a fun weekend and thanks to Maggie I think my deadlift is going to get so much better!

Comment #102 - Posted by: Robin at November 19, 2012 5:06 AM

CrossFit Jax was on fire!!! Not only with energy but richly with knowledge and comradery..... and if u didn't know how to do a "SNATCH" "U GONNA LEARN TODAY!!"....... Shout out to all the
"RED SHIRTS" ....... I had a great experience in understanding what CrossFit is about, Thx again!!!!

Comment #103 - Posted by: Deveren Johnson at November 19, 2012 5:10 AM

big shout out to all the level 1 cert instructors at KOP! awesome weekend, thanks for all the useful cues, knowledge, and experience!!!

Comment #104 - Posted by: Caitlin B at November 19, 2012 5:11 AM

@Arjan Ik denk dat je eigen lichaamgewicht moet gebruiken.

Comment #105 - Posted by: Spartan at November 19, 2012 5:12 AM

Rx'd - 4 rounds

Comment #106 - Posted by: Townsend m/29/5'8"/138 at November 19, 2012 5:16 AM

A big "Thank You" to the awesome staff of the level 1 seminar in San Sebastian (Mundo Crossfit, Madrid, Spain).
Eric, Sebastian and Helzy, you guys rock! :)

[So Eric, here's you shiny comment, no need to cry now ;)]

Cheers from Portugal!
Nelson Rocha

Comment #107 - Posted by: Nelson Rocha at November 19, 2012 5:17 AM

@Spartan: Using your own bodyweight sounds easy. I go for 4 rounds minimum. I only have the problem that I have to walk a minute in the gym to do the pull up and go back to do the run in the cardiohall..

Comment #108 - Posted by: Arjan at November 19, 2012 5:18 AM

A massive thank you to all the coaches/instructors at the CrossFit Central London Level 1 course for a brilliant weekend! Ta very much guys- you were all great!

Comment #109 - Posted by: Debbie M at November 19, 2012 5:19 AM

WOW CFNashville level 1 cert ROCKED this weekend. Far exceeded all expectations I had preconceived about the course. Killer energy from all the instructors with a shout out to Jordan, Zack, Neil, Cherie, and Matt.

We had some amazingly fit, knowledgeable, personable, easily approachable, and incredibly patient instructors. MY hats off to Crossfit corporate for putting together such an incredible group of instructors.

I would recommend this opportunity to anyone who enjoys crossfit athletics no matter what your capacity might be.

Comment #110 - Posted by: David Green at November 19, 2012 5:25 AM

Had an amazing experience this past weekend with the Chicago seminar staff! A big thank you to Joe, Spencer, Rory, Lindsey, Abi, Jesse and Rudy for being a great host! You were all fantastic instructors and a true testament of virtuosity.

Special Thank you to "Jesse"! The man found a slight fault on my squat(not using power from my hips when moving up) which was crucial later in the day when I did "FRAN". Used that small cue with the thrusters to PR at 3:10!

Comment #111 - Posted by: Luis C. at November 19, 2012 5:26 AM

@#33, Brian:

Your comment is my favorite. I love it when my little siblings WOD with me.

Comment #112 - Posted by: Ariel at November 19, 2012 5:41 AM

CROSSFIT TRIDENT & the Seminar Staff you guys CRUSHED IT!!! One of the most entertaining, informative, interactive, and fun classes I've ever been a part of. THANKS FOR YOUR TIME AND KNOWLEDGE!!!!

Comment #113 - Posted by: J Maizel at November 19, 2012 5:44 AM

M/35/5'6"/135 lbs
5 rounds as rx'd

Comment #114 - Posted by: Spookystuff at November 19, 2012 5:46 AM

Thanks to Aimee, Mike G, Big Sexy, Jon, Jen and Joey at CrossFit KOP for a great weekend. Coaching was top notch and atmosphere was amazing.

Comment #115 - Posted by: Nate B at November 19, 2012 5:47 AM

BIG thanks to the seminar staff at Crossfit chicago......Head coach Joe D, jesse, abi, spencer and lindsey!

Comment #116 - Posted by: Zoran V at November 19, 2012 5:48 AM

M / 38 /5,7"/ 205

7 rounds + 100 m run as RX´d


Comment #117 - Posted by: Swede Gimli at November 19, 2012 5:49 AM

3 rds + 400m run + PU + Pushups + 10 squats

Recovering from terrible cold.

Comment #118 - Posted by: James M/30/5'7"/155lbs at November 19, 2012 5:57 AM

Learned so much at Coach's Prep in San Antonio at Alamo CrossFit! Great instructors and great peers lead to great new things

Comment #119 - Posted by: Kevin McGee at November 19, 2012 5:59 AM


4 rounds + 400 m run + 5 pullups + 10 pushups + 15 squats + 5 pullups


Comment #120 - Posted by: Mark at November 19, 2012 6:01 AM

Amazing level 1 course at KOP this weekend! I have allllll the CF knowledge now thanks to some pretty badass coaches. Thanks again! (testing to see if Mike is actually reading all of these comments) :)

Comment #121 - Posted by: Randi at November 19, 2012 6:04 AM


4 rounds + 400 m run. Had to run back and forth between the rack and starting/stopping a treadmill at my YMCA. Great WOD!

Comment #122 - Posted by: Zach at November 19, 2012 6:12 AM

Just got home from the level 1 training in Las Vegas at Max Effort. Thanks to all of the coaches!! Amazing experience!

Comment #123 - Posted by: Becky at November 19, 2012 6:17 AM

The level 1 certification course at Crossfit Trident was AWESOME. In two days - I have walked away with a better understanding of what Crossfit is and what Crossfit can do for anyone that is willing to give it a try. The coaches, the facilities and the students were a perfect combination of what Crossfit is all about IMO. Each person added value to the course and I learned an invaluable amount of information (tips) that will not only help in my training, but in my ability to coach others at my box - Crossfit West Springfield.

Comment #124 - Posted by: Kevin at November 19, 2012 6:17 AM

Thanks to the crew. Fort Leavenworth.

Comment #125 - Posted by: Charles Slider at November 19, 2012 6:23 AM

Jacksonville Southside Level 1 was amazing this weekend. As an educator I was so impressed with how engaged the instructors were at all times. Great coaching was modeled in the WOD and teaching was going on at all times. Hats off to Justin, Chris, Leah, Nuno, Austin and Austin. You guys were professional and entertaining and obvious masters of your craft. Come visit us in Savannah and see what is quite possibly the first K-12 Physical Education program in the nation fully dedicated to the Crossfit Methodology.

Comment #126 - Posted by: Chris at November 19, 2012 6:37 AM

4rnds + 400m

Comment #127 - Posted by: cscarr52 at November 19, 2012 6:47 AM

Awesome job by Ft Leavenworth crew! Great content from Miranda and rest of team, truly passionate about Crossfit and it shows in how they approached each of the days. Thanks for sharing the knowledge, can't wait to put it to use!!!

Comment #128 - Posted by: Brad at November 19, 2012 6:48 AM

To Chuck, Chriss, Andrea, Nicole, Maggie, Gretchen, and Joe - you guys are rock stars! Our level 1 team was dedicated, enthusiastic, and above all else inspiring. Had an amazing time this weekend with all the classmates. Cheers!

Comment #129 - Posted by: Larry C at November 19, 2012 6:48 AM

Awesome job by the seminar trainers who ran the CrossFit Nashville level one. Matt, Cherie, Neal, Zac and Jordan are definitely the A Team.

Comment #130 - Posted by: Patrick H at November 19, 2012 6:53 AM

An amazing weekend in Alexandria Va. Thanks to Andrea and Chriss for opening Trident Crossfit to us. Maggie, Gretchen, and Joe were patient, informative and encouraging.

A huge thanks to Chuck and Nicole for lending a non-judgemental ear. I greatly appreciated the brief conversation I had them.

Comment #131 - Posted by: Amon at November 19, 2012 6:53 AM

Shout Out To Crossfit Nashville Team... The BEST and most FAVORITE part was Cherie Chan....Absolutely an amazing person inside and out. Her Passion and Love of Crossfit and How it impacts the community is inspiring. She teaches what Truly Crossfit is about. Changing Lives... Thanks Cherie and keep up the great work.
I can't think of one thing that I would change. You are talented with a heart :) What an awesome combination... Thanks is not enough. Renee'

Comment #132 - Posted by: Renee' at November 19, 2012 7:07 AM

Thanks to the wonderful coaches at FT. LEAVENWORTH! You guys were amazing! Super organized, kept things moving and interesting and your knowledge and experience is very admirable. You truly live out what it means to be a CrossFitter and an exceptional leader...authentic and inclusive. Keep it up!

Comment #133 - Posted by: Cindy at November 19, 2012 7:08 AM

Thanks for the amazing coaches at Cert. 1 in Fort Leavenworth!! I had a great time! Super organized, kept things moving and interesting and FUN! You really live out what it means to be a CrossFitter...authenic and inclusive. Thank you!!

Comment #134 - Posted by: Cindy at November 19, 2012 7:28 AM

4 rds. + 400 m. + 4 pullups

Comment #135 - Posted by: SB at November 19, 2012 7:31 AM

Amazing weekend at Level 1 cert in Chicago!!! Fun weekend, learned a ton, and all of the instructors were AWESOME! Thank you for expanding our knowledge of crossfit and for all of the new info! Hope to cross paths again one of these days:)

Comment #136 - Posted by: Jennifer M at November 19, 2012 7:33 AM

Male 22 1.68m 66kg

3 rounds plus 150m run into fourth round

Comment #137 - Posted by: Lorenzo at November 19, 2012 7:33 AM

Poster #1 - Skill work for you today: reading comprehension.

4 Rds as Rxd

Comment #138 - Posted by: Jimmy at November 19, 2012 7:37 AM

4 complete rounds + 400m run, 5pull up, 10push up, 15squat.

would have made it further if the treadmill didn't take 25 seconds to get up to speed... Loved this one today.

Did Fran after a 10 min break for 4:25. PR by 57 seconds from 03NOV12.

Comment #139 - Posted by: Caz M/22/5'8"/160 at November 19, 2012 7:44 AM

I just thought I loved CrossFit . . . and then I went to Nashville. Now I know. What an amazing training experience with Cherie, Matt, Zac, Jordan, and Neal. You guys were truly the "A Team". I came home with so many things to work on and improve upon. You are all such amazing athletes and I am honore to have studied under you guys for the weekend! Thank you so much!

Comment #140 - Posted by: Michelle Evans at November 19, 2012 7:46 AM


3 full round+ 400 meters and one full round of Chelsea

Comment #141 - Posted by: Antoinne at November 19, 2012 7:53 AM

3 rounds as rxd plus 400m & 5 pullups

great early morning wod!

Comment #142 - Posted by: jtotch at November 19, 2012 8:01 AM

3 rounds + run/pullups/5 pushups

Comment #143 - Posted by: cort at November 19, 2012 8:02 AM

as rx'd

3 rounds + run + 3 rds of pullups + 2 rds and 2 pushups + 2 rds of squats.

Comment #144 - Posted by: Bells at November 19, 2012 8:03 AM

2 rounds + 30 reps
pull-ups assisted (58 lbs), most push-ups from knees

Comment #145 - Posted by: jasbuc at November 19, 2012 8:07 AM

Big THANK YOU to King of Prussia seminar staff. Their love and knowledge of crossfit was infectious. I learned so much about crossfit and also myself. Awesome weekend.

Comment #146 - Posted by: Tara Leslie at November 19, 2012 8:07 AM

5 rounds

Comment #147 - Posted by: mike/42/6'3"/220 at November 19, 2012 8:38 AM

Another shout out for CF Charlotte and the L1 there. Many thanks to Coach Andy, Joe, Pat, Christmas, Courtney, and Karen and Logan also.

Comment #148 - Posted by: Trevor C. at November 19, 2012 8:43 AM

As rxl:
4 rounds + 1 run + 4 pull-ups

Comment #149 - Posted by: DJ at November 19, 2012 8:46 AM

Day 203
4 rounds + 1 run, 1 rd of pull-ups,push-ups & squats + 5 pull-ups, 10 push-ups & 8 squats

Comment #150 - Posted by: fargingbastige at November 19, 2012 9:01 AM

BIG thank you to the CrossFit Chicago seminar team this weekend at the certification. I learned so much from some of the best. They made the weekend such a positive learning experience.

Comment #151 - Posted by: Vince at November 19, 2012 9:06 AM

Huge thanks to Mike G. and the rest of the staff at Crossfit KOP...It was awesome learning from such knowledgeable individuals.

Comment #152 - Posted by: Jordana G. at November 19, 2012 9:07 AM

I can't say enough good things about the level 1 seminar at Crossfit Chicago this past weekend! It was an incredibly educational and inspirational experience, and Joe, Abi, Jesse, Spencer, Lindsey, and Rory did a fantastic job! Thanks for all your knowledge, you guys truly display virtuosity!

Comment #153 - Posted by: Rachel A at November 19, 2012 9:16 AM

The Crossfit Park City Cert was amazing. Incredible instruction and teaching from all the instructors. I was a Spealler fan before, now I am just as impressed with him as a teacher and coach as I am with him as an athlete. Truly a "Crossfit life changing experience". Thanks!!

Comment #154 - Posted by: Preston Cowie at November 19, 2012 9:21 AM

#15-Tristan. Way to go at your L1 at CF Max Effort. You are underway on a great adventure. Z.

Comment #155 - Posted by: John Zachary at November 19, 2012 9:21 AM

Crossfit Southside was awesome!! The training staff was great and very informative. I had a great time and learned A LOT!!! Thanks CF SS, you guys did awesome!! Going through the Level 1 seminar was a good decision!

Comment #156 - Posted by: Chandler S. at November 19, 2012 9:30 AM


3 rounds minus 20 reps in 20 min.

3 full rounds in 20:58

Comment #157 - Posted by: Jose-Luis Morales at November 19, 2012 9:40 AM

A massive thank you to all the trainers who spent their weekend with us at Cross Fit Central London, you guys rocked! Had a fantastic weekend of learning and plenty of giggles. Ache so bad today but all worth it and more focused than ever.

Comment #158 - Posted by: Ele at November 19, 2012 9:50 AM

A HUGE thank you to our seminar staff at Crossfit Nashville this weekend! Matt, Cherie, Neil, Zac and Jordan were exceptional in their delivery and coaching methods. And, thanks to Crossfit for what it's done to perfect the way we view human fitness. First class! First Class! Happy to be a part of the movement!

Comment #159 - Posted by: Shane Williams at November 19, 2012 10:08 AM

The level 1 certification course at Crossfit Trident was INCREDIBLE. In two days - I have walked away with a better understanding of what Crossfit is and what Crossfit can do for anyone that is willing to give it a try. The coaches, the facilities and the students were a perfect combination of what Crossfit is all about IMO. Each person added value to the course and I learned an invaluable amount of information (tips) that will help not only in my own training but in my ability to coach others at my box - Crossfit West Springfield.

Comment #160 - Posted by: Kevin at November 19, 2012 10:13 AM

age 22 bw 170

scaled down because squats made my ankle sore last time for barbara
5 rounds for time
5 push-ups
10 ghd situps
15 pull-ups
250m row


Comment #161 - Posted by: Chris S at November 19, 2012 10:15 AM

Got back home from the CF Level 1 Seminar at CrossFit Southside in Jacksonville, FL last night and I couldn't be more excited about everything that I learned from my excellent HQ trainers - Leah, Justin, Austin, Nuno, Austin, & Chris. Y'all are awesome! Keep it up, guys. I had a great time :)

Comment #162 - Posted by: Abrie Soileau at November 19, 2012 10:15 AM

Rx'd 3 full rounds 19:55

Comment #163 - Posted by: MarSayoh~M/39/226/5'9" at November 19, 2012 10:26 AM

Awesome weekend at the Level 1 at Fort Leavenworth. Miranda, Mel, Doug, Jason and Joe were fantastic. So excited to coach, train and continue to be an active part of our community. Thank you! You guys are always welcome CrossFit Memorial Hill.

Comment #164 - Posted by: Michael at November 19, 2012 10:26 AM

Great way to start the day

Comment #165 - Posted by: Nick Sacco at November 19, 2012 10:36 AM

4 rounds and 200m run

Great WOD


Comment #166 - Posted by: Neil at November 19, 2012 10:41 AM

Dear (in no particular order) Justin, Austin M., Austin S., Chris, Leah, and Nuno,

There's a good reason why I remembered all of your names: you guys did a FANTASTIC job this weekend. Two things I learned and will definitely take away from this weekend: Chris's snatch cue to encourage full hip extension: "jump and pull the bar onto your stomach," and Austin M.'s MU cue: "pull to your sternum" (and not your upper chest). Loved it -- Awesome cert @ CF Southside in Jacksonville, FL!

Thanks for your hard work and enthusiasm. See you soon ;)


Comment #167 - Posted by: Laura D. at November 19, 2012 10:48 AM

4rds + 50m as rx'd.

M.38.170.5'10" - Grantham, UK

Comment #168 - Posted by: Dom H at November 19, 2012 10:52 AM

The Level 1 Cert Course at Crossfit Chicago was by far one of my favorite training experiences to date. To be able to converse with great minds like Joe DeGain, Jesse Ward, and Lindsay Smith has led me to work harder towards virtuosity. The experience of Spencer Hendel, Rory Zambard, and Abi Grove has given me dozens of new ques to help my clients lives become more functional. My favorite que goes out to Joe with his jack-hammering halloween cat though. Great weekend and worth every penny.

Comment #169 - Posted by: Zach at November 19, 2012 10:53 AM

Forgot to post last night.....

4 Rounds + 250m run

That was tough

Comment #170 - Posted by: Micah at November 19, 2012 10:54 AM

First, did yesterday's wod.


Then, did 10 minutes of today's.

2 rounds + 100m

Comment #171 - Posted by: Kevin C. (M/53/5'11"/175) at November 19, 2012 10:58 AM

2 rounds + 400 meters
1st Crossfit wod ever after a 5 years lazy streak with very little gym time.
Good workout...looking forward to seeing the results next time it comes around!

Comment #172 - Posted by: Greg at November 19, 2012 11:00 AM

Did yesterday's workout first. So, just did 10 minutes of today's.

2 rounds + 100m

Comment #173 - Posted by: Kevin C. (M/53/5'11"/175) at November 19, 2012 11:00 AM

Two attempts to post result. Both in filter!

Comment #174 - Posted by: Kevin C. (M/53/5'11"/175) at November 19, 2012 11:01 AM


5Rounds in 20minutes, my Training buddy did 4 rounds and a co-worked that joined did 3 rounds with 15-35kg assist on the pullups :) Great workout!

Comment #175 - Posted by: Marius at November 19, 2012 11:04 AM



3rds + run/pull ups

Comment #176 - Posted by: Gabe at November 19, 2012 11:12 AM

Had an amazing time at the Level 1 seminar at CrossFit Nashville and learned a ton!

Cherie: Your intensity and dedication to all things CrossFit is amazing and can never be replicated by anyone else. You're an excellent teacher and coach.

Matt: Your enthusiasm that is communicated through your presentation style as well as your never-ending patience in your coaching style is awesome. Your explanations are simple, clear, and concise.

Neal: Your eye for perfect form as well as your ability to demonstrate that same form every time without fail is fantastic. Your tips and advice were extremely helpful in correcting some faults that I've struggled with for a while.

Zac: I hate to play favorites, but I enjoyed your teaching style the best. Your laid-back attitude (while still being professional) made lecture and break-out extremely fun but very informative. Plus, anybody who can make a group of 20+ people unknowingly recreate a scene from Karate Kid is a great teacher. lol

Jordan: You were an awesome intern and I know that you will, without a doubt, be a stellar coach when you get your red shirt. Your cues and tips helped out so much. P.S. The hair is going to look great!

All of the coaches this weekend were phenomenal at what they do and are excellent representations of what CrossFit is and what it stands for!

To my fellow athletes: Thank you so much for the encouragement, spots, cues, and advice that I was given this weekend. You guys will all make amazing trainers.

Finally, a big thanks to Crossfit Nashville and Preston Soechting for hosting the event. You have an awesome facility.

Best of luck with everyone's fitness pursuits.
Keep it functional, keep it varied, and (most of all) keep it intense!

God Bless,

Comment #177 - Posted by: Josh Malone at November 19, 2012 11:13 AM


missed yesterday, so I did yesterdays snatch workout, long break, then did todays as Rx'd, completed 3 rds

Comment #178 - Posted by: coachc at November 19, 2012 11:17 AM


2 rounds, 400m, 15 pullups, 22 pushups, 30 squats

I'm a little embarrassed by this but I am positive that my pushups were very strict.... slow, and broken but there was NO SNAKING.

pushups are now my weakness in Cindy... it used to be the pullups.

Comment #179 - Posted by: JuliePlatt at November 19, 2012 11:18 AM

Haven't crossfitted for over a month, so eased back in by doing 2 rounds in 13:18

Comment #180 - Posted by: ScottMacArthur at November 19, 2012 11:27 AM

Got through 4 full rounds and got to about 100 meters on the run in the 20 minute AMRAP.

Great WOD! Kicked my butt!


Comment #181 - Posted by: MattPatt at November 19, 2012 11:43 AM


3 rounds + 200m

Did 5 pulldowns instead of pullups (logistics)

Comment #182 - Posted by: JayW at November 19, 2012 11:51 AM


3 rounds + 200m

Pull-ups definitely my sticking point at the moment. I feel like I know what all that rowing on Saturday was about now: upper back currently feels like it's been worked over with a baseball bat!

If anyone has tips for building up the pull-up, please feel free to share!

Comment #183 - Posted by: Jules, Cornwall (UK) at November 19, 2012 11:54 AM

Great Level 1 Cert this weekend at Crossfit KOP. Completely well worth the money and time. The trainers were so knowledgeable and hands on. Mike, Jon, Rob, Jenn, and Aimee made the weekend not only educational but fun! Great job guys. I'm even more obsessed with crossfit than I was before. =)

Comment #184 - Posted by: Rebecca K. at November 19, 2012 11:58 AM

Arjan @90

No weight on a bar, just your body. An "air squat", fast.

Welcome aboard. Fasten your seatbelt.

Comment #185 - Posted by: bingo at November 19, 2012 12:03 PM

Great job Ft. Leavenworth coaches. Weekend was a blast and I learned a ton. I feel blessed to have taken part of this CFL-1 course at Ft. Leavenworth.

Comment #186 - Posted by: Joe at November 19, 2012 12:04 PM

5 rounds + 300m

Comment #187 - Posted by: carlton at November 19, 2012 12:04 PM

Crossfit Level 1 Cert at Trident this past weekend was an incredible learning experience. A BIG THANK YOU to the instructors: Chuck, Andrea, Chriss, Nicole, Maggie, Joe, and Gretchen. All of you are very inspirational and incredible trainers and athletes. The course was interesting, engaging, and really informative- I learned a lot about how to teach and train others and also on refining my own form. Thank you so much!!

Comment #188 - Posted by: Meghan S. at November 19, 2012 12:08 PM

Level 1 Seminar at Crossfit Nashville. I agree so much with what Josh said.

Our coaches were freakin' AWESOME! Cherie has the best attitude and intensity along with her hubby, Matt. I see why you are a great match and why he does so well at the games, you dont let him settle for less! Nor would you let us settle. Also, thanks for the story about what CF really is, that is a great reminder!
Neal, what else is there to say but, wow! You are a steller eaxample of a coach in CF. What you teach is what you do!
Zach, dude you're just freakin cool as all get out! I loved being coached by you, you are very real!
Jordan, You did fantastic! encouraging and yet pinpoint instruction! the red shirt is yours soon!

Preston, gret box. thanks for being a gracious host!

I loved the weekend. I PR'd on Fran, 2:54 (heck yeah) and got personal coaching on getting my first strict MU from Neal Maddox!

You guys Rock!

Comment #189 - Posted by: Jeremy at November 19, 2012 12:09 PM

4 rnds

Comment #190 - Posted by: JakeK 4153' above sea level at November 19, 2012 12:15 PM


5 rounds as rx'd in 19:58.

Comment #191 - Posted by: Ethan at November 19, 2012 12:16 PM


5 rounds as rx'd

Comment #192 - Posted by: Ethan at November 19, 2012 12:17 PM

4 rounds + .12 mi.

Comment #193 - Posted by: scfd1_9607 at November 19, 2012 12:33 PM

angry at myself on this one, 3 rounds in 15 min but looking at another 40 24" box jumps(my run sub as I did not want to run laps around an NCAA basketball court) without anyone pushing me on killed it.

That ruined it.

Comment #194 - Posted by: Greg W./22/6'4"/190 at November 19, 2012 12:34 PM

Love it that just when I decided I wanted to focus on bodyweight for some time due to limited weights (can't go heavier because I ran out of plates and I'm not progressing anymore!) CF HQ comes along with a WOD like this.

Yet it was a terrible idea to sub rowing for running - I still had to run up and down the stairs to get to the C2 and my arms got tired quickly. My excuse for not finishing round 4.


3 rounds + 1 round pull-ups - push-ups - squats

Comment #195 - Posted by: haveheart at November 19, 2012 12:38 PM


As rx'd

4 rounds + 390m

I need to run faster.

Comment #196 - Posted by: Memuc at November 19, 2012 12:42 PM


Cindy's ugly sister.

.25 mile runs on treadmill

3 rounds + .16 mile run.

Semper Fi!

Comment #197 - Posted by: MajorDad at November 19, 2012 12:55 PM

3 rds + 400M + 5 pullups

Comment #198 - Posted by: caleb (M/36/6'0"/179) at November 19, 2012 1:01 PM

3 rounds as rx'd in 18 minutes

Comment #199 - Posted by: AGL at November 19, 2012 1:15 PM

5 rounds rxd.

finger grip pull ups on wood parking structure.

Comment #200 - Posted by: aermio m/34/5'7"/160 at November 19, 2012 1:17 PM


As Rx'd

3 rounds +
400 m run
5 pull ups/10 push ups/12 squats

Comment #201 - Posted by: Mike A. at November 19, 2012 1:22 PM

As rx'd, 4 rounds + 1 round of Cindy + 10 squats.

Was shooting for 5 rounds, but just didn't push hard enough in the early rounds. My Cindy rounds were just too slow at the beginning - by the end, I felt like I was in a better groove. Probably could have pushed harder on the runs too - was coming in 100-120s - but there is no place to hide in this WOD. Unbroken on all except one of the pushup sets (mental fatigue).

Comment #202 - Posted by: Mel 39/m/5'10"/175 at November 19, 2012 1:32 PM

4 rounds + 400m + 15 PU + 30 Pushups + 15 squats.
Damn! So Close of completing 5 rds.


Comment #203 - Posted by: Crossfitsweden at November 19, 2012 1:44 PM

5 rounds and 200m rx'd

Comment #204 - Posted by: Josh M/19/173lbs/5'6" at November 19, 2012 1:45 PM

Level 1 course in Jacksonville was AWESOME! Coaches were not only patient and knowledgeable giving great cues when teaching the movements but also great teachers when lecturing. I recommend any and everyone to attend this course! I was also amazed at how friendly the coaches were - very willing to get to know you and more about your goals in fitness.

Comment #205 - Posted by: Nate at November 19, 2012 1:53 PM

Great job Miranda and crew at L1 in Ft. Leavenworth this weekend! Great mix of trainer personality and loads of great info. Doug rocks.

Comment #206 - Posted by: Ann at November 19, 2012 1:53 PM


5 rounds + 400 m run, as rx'd.

Completed after Sunday's WOD (First time ever doing snatch):


Comment #207 - Posted by: Spencer at November 19, 2012 1:55 PM

My thoughts and prayers go out to Joe Lengel and his family. I hope there will be a workout dedicated to him. I am in shock and cannot believe what this world is coming to.

RIP brother

Comment #208 - Posted by: Sarah at November 19, 2012 1:58 PM

3 rounds + 100m, M/43/6'3"/205

Comment #209 - Posted by: SBR at November 19, 2012 2:03 PM


as rx'd 4 rounds...not sure how some folks got 7 rounds on this one.

Comment #210 - Posted by: Patrick at November 19, 2012 2:09 PM

20min running = 8 rounds + 340m

Comment #211 - Posted by: NorwayK at November 19, 2012 2:18 PM

Crossfit Chicago Seminar Instructors were the BEST! I learned so much and felt like I was surrounded by pure pros! Thank you to all of you for your hard work and care!! You are amazing! One day I am gonna be one of you!


Comment #212 - Posted by: Andrea "Dre" Everett at November 19, 2012 2:26 PM

Subbed 50 tuck jumps for 400m run(no space,no treadmill)

Complete as many rounds as possible in 20 minutes of:
50 tuck jumps
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats

4rounds + 17 tuck jumps

Comment #213 - Posted by: Saganamooo at November 19, 2012 2:46 PM

5 rd's...6 total

Comment #214 - Posted by: Pacers at November 19, 2012 2:55 PM

Level one at Crossfit KOP was amazing. Great instructors who used a perfect mix of info, instruction and humor to get me started in the right direction. Thanks to all of the instructors. Oh and Jon's hair!!!!! Perfect!

Comment #215 - Posted by: Drew Hagerman at November 19, 2012 2:56 PM


4 rounds + 200m

Comment #216 - Posted by: Odysseus at November 19, 2012 3:53 PM

Day 1 of cross fit. I was able to complete 2 rounds with a modification to pull up. I used chin ups and i could not get 5. used to be able too. but i am 245lbs at the moment. pull ups will take some weight loss.

Comment #217 - Posted by: Jason Peter at November 19, 2012 4:02 PM



4 rounds + 5 pull-ups/10 push-ups/10 squats

Went straight into another round of Cindy after 4th round instead of running 200m and having to walk back when time runs out. Great wod!

Comment #218 - Posted by: SeanP at November 19, 2012 4:05 PM

c'mon crossfit w did 400m run the other day.... gonna sub with 500m row instead... keep it fresh !

Comment #219 - Posted by: Darryl G. at November 19, 2012 4:06 PM

Did this at home with wife.

Me: 3rds + 400mtrs
She: 3rds subned pullups for 10 sec bar holds amd knee pushups.

Our 3 kids (peanut gallery) helped with the counting and cheers

Comment #220 - Posted by: C-los at November 19, 2012 4:10 PM

4 rounds

Comment #221 - Posted by: Alex at November 19, 2012 4:11 PM

Amazing Goal Setting Cert at CrossFit Chicago! They did a great job balancing a L1 and our Cert. Greg Amundson is an amazing speaker and motivator. I highly suggest this seminar!

Comment #222 - Posted by: Nicole Scott Smith at November 19, 2012 4:12 PM

3 rds plus about 200 m (each run was 375-385 m, closest to a circle that I could get), pull-ups stritc with small hop,

Comment #223 - Posted by: RussA at November 19, 2012 4:20 PM

A huge thank you to the Level 1 instructors (Joe,Lindsey,Abi,Jesse,Spencer and Rory) at the Chicago course this weekend! My husband and I had such a rewarding/positive experience! We truly appreciate your commitment and dedication to this sport and for taking time out of your busy lives to share your knowledge. Also...there was 1 more guy helping you guys out this weekend (don't remember his name, wasn't wearing a "red shirt") BUT-he did an AWESOME job!!!!! So helpful and encouraging. Thanks again to everyone!

Comment #224 - Posted by: kristin buttz at November 19, 2012 4:34 PM


5 rounds, +60 meters of the last 400 m segment.Treadmill @ 7.0 mph for the runs.

Comment #225 - Posted by: m weiss at November 19, 2012 4:36 PM

3 rounds

Comment #226 - Posted by: D.S. at November 19, 2012 4:41 PM

4 rounds plus the run and 3 pull-ups

Comment #227 - Posted by: phill 37deg21'41"N 118deg23'43"W at November 19, 2012 4:43 PM


500m run (vs. 400m)
3 reps of:
5 Pull Ups, 10 Push Ups, 15 Squats

3 rounds and 2 reps


Comment #228 - Posted by: Mazzone, Chantilly at November 19, 2012 4:46 PM

M 34/5'8"/168
4 rds + 300 m

Comment #229 - Posted by: Jordan at November 19, 2012 4:50 PM

Awesome time in Jacksonville this weekend with all my classmates and fellow CrossFitter's. I was EXTREMELY impressed with our instructors and their level of knowledge and commitment to teaching us the wonderful world of CrossFit. Coach Leah is brutal if you get your Med Ball Cleans wrong via the Kettlebell, BUT it was a definite more pulling the arms before full hip extension.....GOT IT. :)

Comment #230 - Posted by: Jerry at November 19, 2012 5:01 PM

3 rnds, 400m

Comment #231 - Posted by: Sinal M/33/5'9"/210 at November 19, 2012 5:10 PM


5 rounds as rx'd at 18:39

Great WOD!!

Comment #232 - Posted by: Dustin at November 19, 2012 5:12 PM

I attended the Level 1 Seminar in Chicago this weekend and was absolutely shocked. I was one of the only people there that was not a trainer or a coach or that doesn't plan on being one in the future so I thought I was going to be a bit out of place and perhaps under prepared. I took the course to gain knowledge for myself and to help further my training and ultimately my fitness. I had no idea the course was going to be that in-depth and educational while at the same time being an absolute blast. Joe, Spencer, Jesse, Rory, Lindsey and Abi should be commended on their incredible ability to teach nearly 60 people that much information over a two day period. It was so laid back, seamless, and fun that I couldn't wait to get back after day 1. A huge thanks to Rudy and CrossFit Chicago for making all of us feel welcome and comfortable. I feel lucky to have had the chance to attend this course and want to thank everyone involved in making it such an amazing experience.

Comment #233 - Posted by: Greg M at November 19, 2012 5:13 PM

Awesome class, awesome trainers, awesome weekend! Great time!!!

Comment #234 - Posted by: Jeff Scarborough at November 19, 2012 5:19 PM

We hit the jackpot! Two of my girlfriends and I traveled from New Jersey to Park City for our Level 1. It was an experience that cannot be put into words; our trainers were top notch! Chris, Katie, Pat, Hollis and Austin worked so incredibly well together to deliver information to the group that was real and passionate. There was nothing that could have made for a better weekend.....thank you, thank you, thank you!!!

Comment #235 - Posted by: Jamie at November 19, 2012 5:20 PM

6 rounds m/37/ 6 ft 2 in/ 200 lbs.

Comment #236 - Posted by: seamus at November 19, 2012 5:23 PM

1000m spinning sub run
4 round (19:50)

Comment #237 - Posted by: lucio1928,M/40/184cm/96kg at November 19, 2012 5:24 PM

Modified push-ups unless otherwise noted
Jason 1 round + 400 + 2/3
BUbs 3 + 400 (5 reg. pushups)
Alison 3 (sb/5 reg. pushups)
Connor 3
Aaron 2 + 400 + 2/3 (lg)
Austin 3 + 400 + 1/3
Lil KIm 1 + 400 + 1/3 (lb) - 2 rounds
Katie B 1 + 400 + 1/3 (sb) - 2 rounds
Mr. Wonsil 2 + 400 + 2/3
Mama V 3 (lg)
Sim 2
Kyle 4 (jumping ring pull-ups)
Joyce 2 + 400 (ring)
Pam 2 + 400 (ring)
Sandi 2 + 400 (g)
Mr. Carey 2 + 400 + 1/3 (b)
Melanie 1 (lg) - 2 rounds
Pudge 3 + 400 (g)
Wendy 2 + 400 (ring)
Crystal 3 + 400 + 1/3 (sg x2)
Jamie 2 + 400 + 1/3 (g)
Mrs. Carey 3 + 200 (lb)

Comment #238 - Posted by: BFCC at November 19, 2012 5:40 PM

Great level 1 in Bridgeport, PA! Awesome instructors and outstanding box at Crossfit KOP! This course helped strengthen both my Crossfit foundation as well as my stockpile of random music trivia (thanks Big Sexy!) Heck yeah!

Comment #239 - Posted by: Jim N at November 19, 2012 5:40 PM

Iron Major CrossFit in Fort Leavenworth, sends a huge "Thank You" for and amazing weekend of learning and professionalism by Miranda, Mel, Doug, James, Jason and Joe!!! You guys rock, by far the informative and proficient coaching techniques, I've ever seen. Your love and passion for CF is infectious. The level of training you brought to us "Iron Majors" at Fort Leavenworth WILL translate into a better trained and more effective fighting force for our Soldiers. On their behalf and from all of us in uniform benefitting from the learning this past weekend, "Thank you, Again!" Cheers and God Bless

Comment #240 - Posted by: Todd Polk at November 19, 2012 5:44 PM

First day of crossfit, reminds me of an army circuit...Hurts.
3 rounds and 400m.

Comment #241 - Posted by: Hamish at November 19, 2012 5:52 PM


AMRAP 20 minutes:
Sub 25 burpees for 400m run
5 pullup
10 pushup
15 squats

5 rounds plus 1 burpee.
Bucking furpees!

Comment #242 - Posted by: Aldo Villasenor at November 19, 2012 5:59 PM

As RX'd

4 Rounds +400m, 5 pullups, 10 pushup

Goal was to finish 5 rounds, but i had to stop in the 5th round run and throw up in my neighbors yard. I had pasta and meat sauce for lunch which did not set well with me in this WOD. I will finish 5 next time as i will be on a better diet.
Go Pukie

Comment #243 - Posted by: Robert at November 19, 2012 6:09 PM


4 rounds +400m

Comment #244 - Posted by: Carl H. at November 19, 2012 6:18 PM


5 rounds as rx'd.

Comment #245 - Posted by: Ethan at November 19, 2012 6:21 PM

Thank you to Zach for hosting an amazing level 1 cert class at Crossfit Max Effort in Vegas this past weekend!!

Comment #246 - Posted by: Laura Dickerson at November 19, 2012 6:22 PM

Level 1cert at southside was a great weekend. Leah, Justin, Austin, Austin, Chris and Nuno.... Y'all did a great job, very professional, but kept it fun and entertaining. It was a pleasure to get to know each of you. I look forward till we meet again.

Comment #247 - Posted by: Louis mcmilion at November 19, 2012 6:24 PM

As RxD
5 rounds+ 5 pull-ups+10 push-ups
50 sit-ups, 25 pull-ups.
Great WOD, I'm new to crossfit( 5 mths), I train myself by watching the videos. ( it's the best I can do, no Crossfitters in Trinidad.....i stand alone!)
Greetings from the Caribbean island of Trinidad!

Comment #248 - Posted by: Kester at November 19, 2012 6:29 PM

4+30 squats

Comment #249 - Posted by: mlt at November 19, 2012 6:32 PM

Hey guys! First of all I can't get the pic to enlarge, the problem is on your end I think.

Second, I attended the Coach's Prep course at Crossfit Ramsay in Calgary AB over the weekend. This was my second Crossfit course this year. For personal budget purposes, I am not taking a winter vacation this year because I decided to take these courses instead. That being said, given the quality of these courses and of the instructors, these courses are just as precious to me as a week on the beach. If not more enjoyable.

Crossfit is very lucky to have people like Adrian Bozman as a part of their organization. He ran a fantastic weekend. His knowledge, experience, and easy going presence were all valuable to me and much appreciated. Todd and the rest of the crew (Jason, Matt) were also great. And to the rest of the participants, you helped my learning as well, so thank you. Can't wait for the oly weekend!

Comment #250 - Posted by: Samantha Thiessen at November 19, 2012 6:35 PM

5 rounds as rx'd.

Comment #251 - Posted by: Kurt M/39/185 at November 19, 2012 6:44 PM


5 rounds + 400m run, then timer went off. Good WOD!

Comment #252 - Posted by: Mike at November 19, 2012 6:44 PM

Since November is a month to be thankful, I wanted to be sure to say just that to the amazing coaches (the "A" Team). Cherie, Matt, Neal, Zac, and Jordan at the Nashville Level 1 Cert this past weekend. I am so very thankful for the knowledge they imparted to me and the invaluable experience of having each of them work with me. Each time they made me believe that they truly cared about my improvement. I hope to inspire those I will teach in the future the same way they made me feel in the short time I got to spend with them. I hope I can spread that same feeling of health and community. Thanks, guys. Be well.

Comment #253 - Posted by: Erin at November 19, 2012 6:49 PM

Attended Level 1 Cert in Chicago. Essentially my first experience with CrossFit and any sort of olympic lifting for that matter. Joe, Spencer, Jesse, Rory, Lindsey & Abi are all virtuosos.

Comment #254 - Posted by: TL at November 19, 2012 7:08 PM

Special thanks to the crew that visited Fort Leavenworth for this past weekend's CrossFit Level 1 course. They are true professionals and I appreciate their humble approach to teaching and coaching. You guys did a fantastic job!

Comment #255 - Posted by: Arnel at November 19, 2012 7:31 PM

3 rounds

Comment #256 - Posted by: Mavrick at November 19, 2012 7:37 PM

Good solid WOD :) 4 rounds + 400m + 5 pull-ups +3 push-ups RX'd

Comment #257 - Posted by: Jason H. 23/M/5'8"/147lbs at November 19, 2012 7:58 PM

3 rounds

Comment #258 - Posted by: Stephanie at November 19, 2012 8:06 PM

4 rounds Rx'd in 20:30

Comment #259 - Posted by: megjan at November 19, 2012 8:20 PM

4 rounds 20:30 rx'd

Comment #260 - Posted by: megjan at November 19, 2012 8:22 PM

Completed 3 rds
Started on the 4th 400m, then time ran out. Great workout and chest burn!

Comment #261 - Posted by: Fred at November 19, 2012 8:23 PM

First time doing crossfit, I managed 2 rounds.

Comment #262 - Posted by: nagl1644 at November 19, 2012 8:23 PM

L1 Course at CrossFit Chicago was great. Joe D. and his crew of Jesse, Spencer, Abi, Lindsey, and Rory all did an amazing job. Really got me excited about CrossFit again and ready to get back and teach our members the things we learned.

Comment #263 - Posted by: Darin B at November 19, 2012 8:28 PM

AMAZING LV 1 cert weekend at CF Chicago. Thank you to the kick ass seminar staff. I had a great time and learned so much.


Comment #264 - Posted by: Melissa d. at November 19, 2012 8:32 PM

Amazing Level 1 cert at Crossfit Chicago. As a member of Crossfit Chicago, I got to see just how much work goes into hosting an L1 and it is truly amazing that this happens almost every weekend all across the world. Thank you to all of Joe DeGains seminar staff, your passion and knowledge of the sport could never be summed up in just two days. Thank you for doing what you do and doing it so well. Thanks Rudy for hosting!!

Comment #265 - Posted by: Carrie Jean at November 19, 2012 8:36 PM

4 rounds of 400m
Knew I couldnt finish another complete run, but time to do 5th round of Pull Ups, Push Ups, and Squats finishing at 20:03

I love Cindy the run mixes it up....

Comment #266 - Posted by: dylan farr at November 19, 2012 9:54 PM

4 rounds + 400m + 5 Pull ups

Comment #267 - Posted by: Paul Daniel at November 19, 2012 9:55 PM

First crossfit workout ever. Loved it awesome workout in twenty minutes. Looking forward to another workout.

Comment #268 - Posted by: Glen D at November 19, 2012 10:02 PM

So is it 3 sets of the pull ups/push ups/squats after each 400 meter run them repeat?

Comment #269 - Posted by: Juan Lopez at November 19, 2012 10:22 PM

3 rounds + 400 metres

Comment #270 - Posted by: orkun at November 19, 2012 10:23 PM

3 rounds + 400 metres

Comment #271 - Posted by: orkun at November 19, 2012 10:24 PM

CrossFit USD San Diego! Had a blast with you all and wish you guys the best in your training and coaching. Thanks to all the coaches and passing on your inspiration to us. Stay in touch.. FB friend request! See you guys when its competition time! - Joseph Chavanu

Comment #272 - Posted by: Joseph Chavanu at November 19, 2012 10:35 PM

Big thanks to Jami Tikkanen and his team of brilliant coaches for the CF Central London L1 seminar, professional, informative and encouraging throughout and very entertaining!

Comment #273 - Posted by: Rob F at November 19, 2012 11:51 PM

Thanks to Jami and all the team, for the great coaching. I look forward to putting into practice all that i learn't as well as passing the knowledge you have given me on to others. I was a nearly broken woman at the end of the workouts, but because of the help you have given me I will be a nearly broken CrossFit athlete at the end of my workouts in the future.

Comment #274 - Posted by: Suzanne at November 20, 2012 2:46 AM


Ooop--got the WOD wrong and did:

20 min AMRAP:
400m run
5 pull-ups
10 push-ups
15 squats

5rnds + 300m

I was thinking it was quite a bit more running in a wod than CF mainsite usually does....

Comment #275 - Posted by: mom to five at November 20, 2012 2:54 AM

The Alexandria CF Level 1 this past weekend was awesome.

The material, instruction, instructors, and facility exceeded all of my expectations. The science supported the CF methodology. The training was rooted in fundamentals and progressive adaptation. The nutrition model supports optimal performance. The trainers were patient, encouraging, and supportive. The trainers knew their material and it was obvious they were 'living' the CF lifestyle.

Thank You Chuck, Chriss, Andrea, Maggie, Nicole, Gretchen, and Joe!

Comment #276 - Posted by: Brian at November 20, 2012 3:07 AM

15 Squats away from 8 rounds. 1:40 400 meter average and strict pull ups.

Comment #277 - Posted by: Leland Z at November 20, 2012 3:55 AM

Hats off to Leland Z #272, best result by far, something for us mortals to aim for! Well done....

Comment #278 - Posted by: jtotch at November 20, 2012 4:26 AM

3 rounds

subbed jump rope for running

Comment #279 - Posted by: pickle93 (m/41/6'/185) at November 20, 2012 5:15 AM

3rnd+3rd 5pullup
aiming for ovr 4 n half next time:)

Comment #280 - Posted by: hosuk jin at November 20, 2012 5:16 AM

What a great weekend at CF Chicago! My hats off to a tremendously professional seminar staff led by Joe Degain. I had been active within the sport off and on since 2005. I learned an incredible amount of information this weekend. My deepest thanks to the seminar staff, and CF Chicago.

Dagan Van Oosten
CrossFit Rock River.

Comment #281 - Posted by: Dagan at November 20, 2012 5:23 AM

Great Level 1 Cert this weekend at South Side Jacksonville. The course was more than I expected or hoped for. The amount of information was more than I could consume so I took LOTS of notes. The staff was really awesome, friendly and professional. They go above and beyond. Thanks

Comment #282 - Posted by: Shane at November 20, 2012 5:32 AM

4 rounds + 240m run (pr)

Comment #283 - Posted by: coyo at November 20, 2012 5:40 AM

M 53yrs 6' 215# as rxd
3rd at fire station.

Comment #284 - Posted by: Andy at November 20, 2012 6:02 AM

4 rounds plus 100m into the next run

Comment #285 - Posted by: Ryan at November 20, 2012 6:08 AM


4 rounds + 400m + 2 rounds Cindy

Comment #286 - Posted by: airchrist at November 20, 2012 6:13 AM

Big shout out to the coaches at Crossfit KOP in Bridgeport, PA, Aimee, Mike G, John, Jenn, Rob And Joey you guys were awesome! Thank you so much! I appreciate the time and effort you all put in to help me become a better crossfitter and coach!

Comment #287 - Posted by: Eric E at November 20, 2012 6:17 AM


3 rounds + 400m, 2 rounds of 5 p/u, 10 p/u and 15 sqs.

Comment #288 - Posted by: Pedrojqc at November 20, 2012 6:20 AM

thumbs up to the coaches at Crossfit Chicago L1 Trainer sem this weekend! great job!Joe, Spencer, Jesse, Rory, Lindsey & Abi Rock!

Comment #289 - Posted by: siemer at November 20, 2012 6:29 AM


subbed 400m row for running.

3 rounds + 400m row. Great WOD!

Comment #290 - Posted by: Karl at November 20, 2012 6:31 AM

Got through 3 rounds and 322 meters of the 400 meter run. Mad because I should have pushed a little harder to complete the last 80 meters.

Comment #291 - Posted by: CJ at November 20, 2012 6:55 AM

3rds + run + 55reps

Comment #292 - Posted by: ffkwill at November 20, 2012 7:03 AM


Subbed 400m row. Had a stomach virus or something, no solid food all day. Could have done better.

3 rounds + 270m row

Comment #293 - Posted by: Joshua Parrish at November 20, 2012 7:38 AM

M/30/68"/135 lbs

Read the workout on my phone and apparently read it wrong.

As many rounds as possible in 20 min of:

Run 200m
5 pull-ups
10 push-ups
15 squats

8 plus 100 meters

Comment #294 - Posted by: Stick-Man at November 20, 2012 7:44 AM

M/ 38/ 134 lbs/ 5'-6"
Last night I did a different WOD
I did alternating exercises of increasing weight of Deadlift and OHS
I did not have much time at all so I quickly got a little warm and stretched a bit and then started doing lighter sets and doing the alternating sets. I primarily performed 4 reps of the movement then switched to next movement.
DL 135 lbs, 175, 205, 235, 255, 275, 295, 315 (3 reps)
OHS 95 lbs, 115, 135, 135, 145, 155, 165 (3 reps)

Comment #295 - Posted by: Anton at November 20, 2012 7:48 AM

Completed today:
2 rds + 400m Run
3 rds total time 24:04. Great WOD but my WOD sucked. Thought for sure I could pull off 3 rds but I will next time...

Comment #296 - Posted by: Dawn at November 20, 2012 7:54 AM

3 rounds

Comment #297 - Posted by: myles456 at November 20, 2012 8:27 AM

3 rounds

Comment #298 - Posted by: HCJ M/30/6'0"/200 at November 20, 2012 8:34 AM

Great weekend in Chicago at the L1 seminar. Thanks to all the coaches, especially Joe, Jesse, and Rory, and thanks to Rudy and CrossFit Chicago for hosting.

Comment #299 - Posted by: Chris A at November 20, 2012 8:59 AM

as rx'd (treadmill runs)

6 complete rounds

Comment #300 - Posted by: JackM at November 20, 2012 9:10 AM

Randi #121, of course I'm reading the comments. I had a blast at CF KOP. Thank you all for an awesome weekend!


Mike G

Comment #301 - Posted by: Mike_G at November 20, 2012 9:18 AM

I first want to state that I have huge respect for Mr. Blauer and appreciate all he does. Although, I am questioning the statement he made in the video that "intensity trumps technique." I agree that this is probably true in all aspects of a fight or self-defense situation, but it seems to contradict what I have learned and been taught about crossfit. In crossfit, is the evolution not form, efficiency, intensity, respectively? I would really like to hear multiple opinions on this, I am more than open minded. Thanks

Comment #302 - Posted by: Drew at November 20, 2012 10:42 AM

5 rounds as Rx'd

Comment #303 - Posted by: Jetté 43/M/5'11"/175 at November 20, 2012 11:04 AM

51 / 167

runs on elliptical

4 complete with 11 seconds to spare

Comment #304 - Posted by: tom perry at November 20, 2012 11:33 AM

Brian @ #33 . . . Thanks for sharing Super Dad! . . . I loved the "soup cans" & the two wheeler bike "chasing" . . . My children are all grown: Our daughter (25F) CrossFits with my wife (63F) & me (57M) in our garage box - Our Army Ranger Sgt. son (20M) CrossFits at 10th Mountain Division . . . We're working to bring the other two into the CF fold . . . LOL . . .

Comment #305 - Posted by: IronMikeMercury at November 20, 2012 11:55 AM


3 rounds+400m and 1 round Cindy

Comment #306 - Posted by: Denise R at November 20, 2012 12:32 PM

M/44/192 cm/85 kg

Did 30 min instead of 20 6 rounds, 3 seconds to spare 😝

Comment #307 - Posted by: Arnold leGrand at November 20, 2012 1:23 PM

3 rounds + 7 push-ups in sub-round 2

As rx'd

Comment #308 - Posted by: Brett (24/m/188cm/77kg) at November 20, 2012 1:54 PM

4 rounds + about 100m (did running on treadmill)

loved it!

Comment #309 - Posted by: Saam at November 20, 2012 2:40 PM

kelley 3rounds+run 400
cale 3 rounds+run 400 and 2 rounds cindy
rod 3 rounds+ 400m row
kirsten 3 rounds+400m row

Comment #310 - Posted by: kelley at November 20, 2012 5:27 PM

3 rounds + 11 squats

Did regular kipping pull-ups. No butterfly kip (my usual). Focused on full rom cycling.

Runs approx. 460 m

Comment #311 - Posted by: Ronnieboy at November 20, 2012 5:35 PM

Level 1 at CF Charlotte was an AMAZING experience. I was doing things I hadn't done since fundamentals three years ago. I also found that without coaches, we could fall into some of the same faults we are trying to keep our clients from. SO thanks to form nazi Christmas, and Courtney for your entertaining jargon. Group 5 members really are going to start a glossary of this crossfit terminology butt wink, a$$ trampoline ect. We are also going to remember our money makers as well. :) I swear I will not celebrate prematurely :) These tools are all so useful. You all made learning to teach fundamentals very entertaining, and hard to forget! Which is important. Thanks Pat for a great nutrition segment and fun with muscle up progressions! Thanks Joe for putting information in a concise and easy manner that didn't bog us down with too much terminology. Thanks to our host Coach A for graciously allowing us to use his box. For being an epic speciman of crossfit that disproves the notion that age can play a factor in fitness. You truly are amazing! You all are AMAZEBALLS!!!
I just wish see our picture! my computer is conspiring against me and I can't enlarge it. Is anyone else having that problem?

Comment #312 - Posted by: Robyn at November 20, 2012 6:26 PM

3 rounds + 100m

Comment #313 - Posted by: Carole (F/54/5'6"/135) at November 20, 2012 6:26 PM

today (Tuesday)


as rx'd (on treadmill)

4 rnds + 300m

finished 5th round in 23:29

Comment #314 - Posted by: E B at November 20, 2012 7:36 PM

4 rounds with 44 sec left

Comment #315 - Posted by: BPemberton at November 20, 2012 7:59 PM


Sub 500m row for run and 135# bench press for push ups
3 rds and 33m row in 20 min
Did 4 complete rounds in 27:18

Comment #316 - Posted by: Halvy at November 20, 2012 8:10 PM

4 rounds + 2x cindy + 1 squat ASRX

Comment #317 - Posted by: Nathan m/165#/1979/ since 2008 - at November 20, 2012 9:04 PM

3 rounds as rx'd

Comment #318 - Posted by: Zayed at November 20, 2012 9:53 PM

6 rounds as rx'd. A simple and effective WOD.

Comment #319 - Posted by: chris at November 21, 2012 1:06 AM

3 rounds with 50sec left

Recovering from an amazing F1 race weekend here in Austin.

Comment #320 - Posted by: Kristina 29/f/5'3"/122 at November 21, 2012 5:12 AM

sweet! I will be eating these calories tomorrow

Comment #321 - Posted by: Waldo at November 21, 2012 5:32 AM

L1 at CrossFit Charlotte was outstanding! Great time...great people and above all were our awesome coaches!

Comment #322 - Posted by: Wendi Canty at November 21, 2012 6:28 AM


6 rounds + 400M

20 min AMRAP
- 400M
- 5 pullups
- 10 dips
- 15 squats

Comment #323 - Posted by: Mike at November 21, 2012 7:22 AM

Completed 3 rnds and started on the 400.

Warmed up with a max set of pull-ups at 21 (One for Chesty)! Previous average was 15, and max was 18. Been doing CF for 2 months now, and seeing desirable improvements.

Comment #324 - Posted by: Cheek at November 21, 2012 7:35 AM

Big shout out to Crossfit Strong and the seminar staff for teaching me very valuable information and giving me coaching tips on how to trains athletes. Little did I know Chuck Norris was going to be teaching me movements (Chase) lol. Great experience, will get more certs in years to come.

Comment #325 - Posted by: Phillip Roberts at November 21, 2012 9:32 AM

Had a blast at the L1 CrossFit Chicago. Thanks to all the coaches Joe, Spencer, Jesse, Rory, Lindsey & guys are awesome!

Comment #326 - Posted by: Tony Douglas at November 21, 2012 9:35 AM

subbed 500m row for run.
PR 1st time 210 lbs

Comment #327 - Posted by: lucien at November 21, 2012 9:40 AM

WOD as RX'd
4 rounds in 19:36
Great Workout

Comment #328 - Posted by: dyagg at November 21, 2012 10:03 AM

4 rounds + .2 mile(321m)
On rounds 3 and 4 I had to go upstairs to the PU bar, those transitions cost me some time and the 5 rounds mark.
-Ran on treadmill at 10 for all rounds

Comment #329 - Posted by: MAGNUS M/26/5'8/160 at November 21, 2012 10:40 AM

3 rds + 400m + Pullups in 2o min

Comment #330 - Posted by: Brad R 6'4"/200/m/32 at November 21, 2012 11:31 AM

I attended the level 1 cert course in Park City, UT this last weekend. Let me just say...when i first thought of signing up, I was hesitant to spend that much money for two days of class. After being at the class, I can say that it was completely worth the money and time!! I learned soooo much and had so much fun. Chris, Pat, Hollis, Austin, and Katie were incredible teachers/coaches. They engaged everyone and made us all feel welcome and confident. I think we were spoiled rotten with them all there...and i would recommend the course to anyone!! whether or not you intend to train, it is a must!!

Comment #331 - Posted by: mindy at November 21, 2012 11:48 AM

Thanks for an awesome course in Jacksonville last weekend! Felt like I learned a lot, and my technique has significantly improved this week, as well as my ability to properly instruct some classes. Thanks so much again!

Comment #332 - Posted by: Courtney at November 21, 2012 12:40 PM

As RX'd
4 rounds plus 400 meters and one round of Cindy

Comment #333 - Posted by: Matt Burritt at November 21, 2012 12:41 PM

Rxd run on tm
3 rds + 200 m run

Comment #334 - Posted by: Johnh 44/205 at November 21, 2012 12:56 PM

Rx'd 3 rds.

Comment #335 - Posted by: Mark at November 21, 2012 1:23 PM

2012-11-21: 7rnds@19:30. 2:30-3:01.

Comment #336 - Posted by: gs at November 21, 2012 2:00 PM

2012-11-21: 7rnds@19:30. 2:30-3:01.

Comment #337 - Posted by: gs at November 21, 2012 2:00 PM

2012-11-21: 7rnds@19:30. 2:30-3:01.
2012-06-10: Sub 400m/Cindy. 20rnds@1:00.

Comment #338 - Posted by: gs at November 21, 2012 5:16 PM

The level 1 Crossfit Chicago course was one of the most humbling experience I ha ve had since I became a personal trainer. Would really like to thank Joe, Abi, spencer, Lindsey, Rory, and Jesse. You guys really got the best out of me and can't wait to apply it to my clients and my own training regiment.

Comment #339 - Posted by: Brandon Jennings at November 21, 2012 7:27 PM

3 rds plus 1 rd of Cindy and14 squats.

Comment #340 - Posted by: Jeff A. at November 21, 2012 8:15 PM

I want to give a HUGE shout out to the CrossFit Park City Level One Seminar Staff. The whole staff - Chris, Pat, Katie, Austin, and Hollis were impressive in every aspect of their instruction. Lectures were interesting and engaging, and group instruction was very interactive. I was getting instruction from the very best and it is a learning experience that I will take with me and remember for a long, long time. These people are not just great athletes but unbelievable teachers and and speakers. I can't imagine having a better staff. Thanks for all te laughs and great instruction!!!!

Comment #341 - Posted by: Steve at November 21, 2012 11:48 PM

Just did Cindy, knee sore from previous 400's
18 rounds + 5 pull ups + 6 push ups

Comment #342 - Posted by: DPL at November 22, 2012 1:28 AM


4 full rounds and a 400m run

Comment #343 - Posted by: Brady at November 22, 2012 1:50 PM

4 rounds

Comment #344 - Posted by: sebastian m/44/180/6'2" at November 22, 2012 6:13 PM

3 complete rounds + 400 m + 10 chin ups, 20 push ups and 30 squats. ALMOST 4 rounds, damn!

Comment #345 - Posted by: Kim at November 22, 2012 8:02 PM

They be beasts in here.
3X. Then I died. 2 months CF so far.

Comment #346 - Posted by: kalauka at November 23, 2012 10:28 AM

4 rounds + 400m run as Rx'd

Comment #347 - Posted by: David m/22/162/5'7" at November 23, 2012 1:08 PM

I had a great time at Crossfit Chicago during my L1 Cert! Great coaches, great hosts, great weekend! Thank you for the experience!!

Comment #348 - Posted by: Martin at November 23, 2012 4:33 PM

Complete as many rounds as possible in 20 minutes of:

Row 400 meters
Then three rounds of:
5 No Kip Pull-ups
10 Plank Push-ups
15 Squats to parallel with full hip extension

4 rounds and 5 pullups, 10 pushups and 9 squats

Chose to row instead of run - I ran during my Thankgiving in Virgina so I needed a break. Rowing made pullups more interesting!

Continued on for 5 full rounds....ended at 21:44

Comment #349 - Posted by: Kelly Moore 49/F/5'/112# at November 23, 2012 4:40 PM

Thank you so much Crossfit HQ for putting on an amazing course with fantastic staff at the level cert in las vegas. Max effort crossfit is an amazing gym. i was humbly to be surrounded by so many great coaches and people who were there making sure we all could be better then we were when we walked in.
thank you, and i look forward to doing more crossfit. and using my level 1 cert.

Comment #350 - Posted by: Fitz at November 23, 2012 7:57 PM

4 rounds and 25m run

Kip/butterfly pullups each set

Comment #351 - Posted by: PW56 at November 24, 2012 7:24 AM

4 rds

Comment #352 - Posted by: MikeyPaul - 31/m/170 at November 24, 2012 9:19 AM

7RDS & 200 M

Comment #353 - Posted by: Zonnetje at November 25, 2012 6:13 AM

There I am, do you see me?! I"m the little dot riiiight there ;)

FANTASTIC CERT with Joe DeGain and his team in Chicago. Thank you for making the experience unreal.

Comment #354 - Posted by: Jamie M at November 25, 2012 8:19 AM

Thank you Joe DeGain, Abi, Lindsey, Rory, Spencer, Jesse, and Doug at CrossFit Chicago Level I Cert. You were all an OUTSTANDING team; thank you for making the experience incredible. Good luck to you all.

Comment #355 - Posted by: Jamie M at November 25, 2012 8:22 AM

3 sets plus .12 run at DSU

Comment #356 - Posted by: cleveland at November 25, 2012 8:56 AM

@ home
4 rounds + 8 PSU of second Cindy round

Comment #357 - Posted by: Jeff & Charity @ CF Snohomish at November 25, 2012 10:00 PM

Timrod park with Geovanna and Sarah:

Me: 4 rds plus 2 PU
Geo: 4 rds in 21:30 or so
Sarah: 2 rds

Comment #358 - Posted by: gremnatious 32/m/6'1"/180 at November 26, 2012 8:28 AM


4 rounds (9 secs remaining) RX'd

on treadmill and would've taken that amount of time plus to reset to metric alone.

Comment #359 - Posted by: Miles Forks at November 26, 2012 6:48 PM

4 sets

Comment #360 - Posted by: nsb at November 26, 2012 8:25 PM

4 rds

Comment #361 - Posted by: TJMahl/220/47 at November 27, 2012 2:20 AM

3 rounds plus 4th 400 meter run

Comment #362 - Posted by: Justin-M/26/5'8"/205 at November 27, 2012 1:16 PM

11/26 (162/179/218)
2 rds + 400m in 20:13
Nothing in the tank tonight.
MU: 1,1,1; 1/4 depth HSPU x 5 (rt shoulder slightly improving)

Comment #363 - Posted by: Mike Scott M/46/5'10"/195 at November 27, 2012 4:13 PM


Subbed 235M Run
3 Rounds + Run + PU + 5 Push-ups

Comment #364 - Posted by: bingo at November 27, 2012 5:42 PM

Jeff @ home
4 rounds + 10 push ups of second cindy round.

On all rounds did strict underhand pull ups first 5 pull ups, regular kip second 5 pull ups, butterfly third 5 pull ups.

Comment #365 - Posted by: Jeff & Charity Vale @ CF Snohomish at November 28, 2012 2:45 PM

1st week back after 6 weeks off - didn't read carefully enough and missed that supposed to do 3 rounds of the triplet after 400m's so just did straight thru (ie 400m then 5-10-15 as 1 round). Ran 11mph - got 6 in 19:23.

Comment #366 - Posted by: dsm19 M / 33 / 6'0 / 210 at November 28, 2012 4:06 PM


3 rounds plus 100m run.

Comment #367 - Posted by: Scott Andresen at November 28, 2012 4:10 PM

Awesome Level 1 Trainers course held at CrossFit NZ the coachers delivered everything very well with a tonne of knowledge. Thank you to Dog, Dan, Stace and Taz yous are awesome!! Could we please get a individual photo of our New Zealand Course as I cant see it at all. Thanks again.

Comment #368 - Posted by: davina at November 28, 2012 7:44 PM

3 full sets + 100m

Comment #369 - Posted by: Ukkrew at November 29, 2012 9:42 AM

4 rounds plus 5 PU, 10 PU, 15 Sq, 5 PU, 10 PU

Comment #370 - Posted by: Mark S. at November 30, 2012 4:29 AM

4 Rds+400m+5+10+15+5+7 Pushups Rx

Comment #371 - Posted by: fathertyme 34/m/6'/175# at November 30, 2012 8:41 AM

3 400's, 3 rounds and 2/3 of a fourth round...did 10 pullups and 5 pushups instead of 5 pullups and 10 pushups

Comment #372 - Posted by: mdawg at November 30, 2012 9:17 AM

4 rounds

Comment #373 - Posted by: RAD at December 1, 2012 6:22 PM

5 rounds @ 19:54. Done @ home

Comment #374 - Posted by: jdisch at December 2, 2012 3:18 PM

CFWU-2. Superman.
4 + 200m.
Decent job pushing overall. As usual,could go faster on runs, squats too. Good job pushing on last run.

Comment #375 - Posted by: jrm at December 2, 2012 6:54 PM


5 rds as rx'd

Comment #376 - Posted by: Adam Hamm at December 3, 2012 9:49 AM

4 rounds + 100m

Comment #377 - Posted by: Michael m/50/5'9"/175/MI Survivor at December 3, 2012 11:18 AM

3 1/4

Comment #378 - Posted by: Manchild at December 3, 2012 1:23 PM

5 rounds as rx'd

Brutal last round! May want to speed it up ealier so I'm not scrambling by the end.


Comment #379 - Posted by: Kent at December 3, 2012 3:39 PM

Run 400 meters
Then three rounds of:
15 Push-ups
20 Squats

4 rounds + 200 meters

Next time 20 pushups, 15 squats

Comment #380 - Posted by: BamaJim M/44/6'4"/199 at December 4, 2012 7:28 AM


3 rounds + 1 round of "Cindy"

Comment #381 - Posted by: Keahi at December 4, 2012 12:20 PM

4 rounds

included 2 flights of stairs.

Comment #382 - Posted by: Crossfit Chris at December 4, 2012 5:34 PM

as Rx'd
4 rds 300m

Comment #383 - Posted by: Pidi at December 4, 2012 9:09 PM

neutral grip jumping pu
runs on treadmill

2 rounds + 3 pushups


Comment #384 - Posted by: phat boi at December 11, 2012 2:46 PM

neutral grip jumping pu
runs on treadmill

2 rounds + 3 pushups


Comment #385 - Posted by: phat boi at December 11, 2012 2:47 PM

4 rds in 20:30 sec

Comment #386 - Posted by: hollyhog at December 24, 2012 3:38 PM

4 R + 5 PlU, 10 PsU, 5 SQ

Comment #387 - Posted by: zenoperegrinus at May 28, 2013 12:52 AM

4 rds + 1 Cindy (run on full rounds only)

Comment #388 - Posted by: Doug at July 27, 2013 7:00 PM

3rds + 400+5/10/15+5/0/0

Comment #389 - Posted by: sr at November 19, 2013 7:54 AM

M/50/224#/67” 4rds + 200 meters (Bad hip)
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squats

Comment #390 - Posted by: kalauka at May 12, 2014 10:06 PM
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