November 26, 2012

Monday 121126

Three rounds for time of:
10 Weighted toes-to-bar, 8 pound ball
Row 200 meters with straight legs
10 Rower-facing burpees
Row 200 meters with straight arms

Post times to comments.


Enlarge image

CrossFit Level 1 Certificate Courses: Alamo CrossFit, CrossFit One, CrossFit St Paul, CrossFit Ethos, CrossFit Colosseum, CrossFit Brussells, CrossFit Stockport, CrossFit Brisbane, CrossFit SAP.
CrossFit Coach's Prep Course: CrossFit Atlanta.
CrossFit Kids Course: CrossFit Morristown.

"Coaching Tools for Running: Part 3" with Doug Katona, CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo with Tim Adkins and Brenton Stone - video [wmv] [mov] [HD mov] Extended workout footage - video [wmv] [mov] [HD mov]

Posted by Pukie at November 26, 2012 5:00 PM

Oh man...what if you just bought the RAISED C2 rowers? Man, those rower-facing burpees just got waaaay worse! LOL.

Comment #1 - Posted by: bingo at November 25, 2012 5:08 PM

wow. this one definitely ranks up there with the virtual shoveling workout from '08 as one of the strangest workouts I've ever seen

Comment #2 - Posted by: Chris S at November 25, 2012 5:12 PM

flags are incorrectly placed at the box in the demo

looking forward to the WoD though!

Comment #3 - Posted by: Graham at November 25, 2012 5:21 PM

Can you do this workout without a row machine?

Comment #4 - Posted by: Reza at November 25, 2012 5:44 PM

Had an awesome weekend attending the CrossFit Level 1 Certificate course in CrossFit SAP, Seoul. The instructors are a first-rate, and the attendees are awesome. It's great to see the Korean CrossFit community growing so fast!

Comment #5 - Posted by: Yushin Son at November 25, 2012 5:46 PM

10:45 rxd

Toes to bar took the longest. Tricky with a ball.

Comment #6 - Posted by: Hollyhog at November 25, 2012 5:52 PM

Kelly, John, Amy, and Ali rocked it! They really brought it home and this has been one of the most informative certs I have attended by far. From the progressions to the cueing to all the fun games incredible! I recommend this cert for everyone. Let's Change Some Lives One Kid At A Time!!!!

Comment #7 - Posted by: Darren at November 25, 2012 5:55 PM

Eric, Andy, Rudy, Joe and Abbi dropped some big time knowledge at the Level one cert in St. Paul MN. Could not have asked for better teachers and a better overall experience! Thank you all so much and can not wait to spread the love!

Comment #8 - Posted by: Devon Owings at November 25, 2012 6:13 PM

Thank you so much Chuck, Chris, and Nadia for a great weekend! Everything was amazing from the lectures to breakout groups to the feedback on our coaching. Thanks for helping us become better coaches, and for keeping it fun!!!!

Comment #9 - Posted by: Jasmine at November 25, 2012 6:16 PM

St Paul MN certification was FANTASTIC.....a big Canadian shout out to Eric, Andy, Rudy, Joe and Abbi for an outstanding job. Your dedication and commitment to Crossfit is inspiring! For all you who read the comments and wonder...."should I"....stop wondering and get certified!!!

Comment #10 - Posted by: Dale Fortes at November 25, 2012 6:27 PM

Whats the sub for the rows? And whats different about "rower facing burpees" than regular burprees?

Comment #11 - Posted by: Michael Rose at November 25, 2012 6:30 PM

#9you could do bar facing burpees instead if you don't have a rower...same motion as hopping over rower

Comment #12 - Posted by: kelley at November 25, 2012 6:51 PM

Danny, Drummond, lily, doug, ollie and loz all did a fantastic job at CrossFit Brisbane!!! It was a great course, had a blast, and met a heap of like-minded CrossFit junkies.

Comment #13 - Posted by: Dave at November 25, 2012 6:59 PM

Hahahhahahahahahhaha! I love CrossFit.

Comment #14 - Posted by: Dan - CrossFit Sonoma County at November 25, 2012 7:01 PM

Danny, Drummond, Doug, Ollie, Lily and Lauren. Thanks for your excellent coaching and teaching over the weekend. You guys are great examples of what following the program can achieve. Thanks again for you efforts and dedication to teaching this very cool way of life.
PS.PVC Dead-lifts = Screaming Hamstrings. Who knew???

Comment #15 - Posted by: Stephen K at November 25, 2012 7:33 PM

A HUGE THANKS to all the AMAZING Staff that ran the Level 1 certificate at Crossfit Brisbane.

You guys are the best. FANTASTIC weekend, Learnt so much in such a short space of time.

Thanks for your time, dedication and love of Crossfit. It's clear to see that this is more than a job to you guys.

Comment #16 - Posted by: Ali Tucker at November 25, 2012 7:35 PM

Level 1 at CF Brisbane was fantastic,- BIG thank you to Danny, Tassie Tiger, The Terminator, Ollie, Lily and Loz - great job guys.

Comment #17 - Posted by: Dean_CFTSV at November 25, 2012 7:39 PM

Just completed CrossFit Level 1 Certification course at CrossFit Colosseum in Toronto and could not be happier! The coaching staff and participants were great. I learned so much and in such a short time and will now be a better CrossFitter and can now begin training others. Thank you so much to the CrossFit staff and community!

Comment #18 - Posted by: Helen Prentice-McIntyre at November 25, 2012 7:47 PM

Crossfit St. Paul - Eric, Joe, Andy, Rudy, Doug and Abi thanks for all the love this weekend. One question though, what was up with all the shoulder nipples in your reds? You can do better than that.

Comment #19 - Posted by: Patrick Davy at November 25, 2012 7:48 PM

Love their low pull-up bars!

Comment #20 - Posted by: Mrl at November 25, 2012 8:12 PM

Had an absolutely awesome weekend at the Brisbane Level 1. Massive thankyou to Danny, Ollie, Drummond, Doug, Loz and Lily. You guys were all so enthusiastic, extremely knowledgable and inspiring!

Comment #21 - Posted by: Michael J at November 25, 2012 8:43 PM

I have nothing but love for the Level 1 cert. trainers in St. Paul, MN, this weekend, thanks for all the great ques (Doug ayyyyy) and knowledge. Eric, Andy, Joe, Doug, Rudy, and the lovely Abi!!!

Comment #22 - Posted by: Patrick Marcellais at November 25, 2012 8:53 PM


3kg ball. Almost hit me in the face a couple times...

Comment #23 - Posted by: Caz M/22/160/5'8" at November 25, 2012 8:53 PM

I sure hope I pass my test, thanks for all the help guys Eric, Joe, Andy(Coach), Doug, Rude-dog, and Abi!!!!!!!

Comment #24 - Posted by: Patrick Marcellais at November 25, 2012 8:57 PM

Had a good time this weekend at the Level 1 Certification in Toronto. All of the instructors were great, but Joe Degain and Andrian Bozman were especially fantastic. Thanks guys.

Comment #25 - Posted by: Elsie Jahn at November 25, 2012 9:21 PM

Been on the fence the last 2 years or so if I should attend the level 1 training course . . . thought it would be beneficial and fun but it is no small financial commitment. Let me tell you, it is definitely worth the time and money. I would, without a doubt, do it over again if I could. CrossFit St. Paul has an awesome box and I couldn't be more thankful to all of the great coaches that we got to interact with there. Big shout out to Eric, Doug, Abi, Rudy, Joe, and Andy. They did an awesome job and really reminded me why I love the CrossFit community. Thanks again.

Comment #26 - Posted by: Jason Fredricks at November 25, 2012 9:21 PM

D-D-D-O-L-L, Thanks for the excellent coaching and teaching over the weekend in Bris Vegas. Your passion for coaching was inspiring. Keep up the great work. PVC Deadlift = Screaming ham-strings.. Who knew??

Comment #27 - Posted by: Stephen K at November 25, 2012 9:42 PM

What a great weekend at Crossfit SAP, Seoul for Level One. Much appreciation to Erik Preston, Juria Muree, and Kevin Lim, I learned so much this weekend and your classes were outstanding. To all my Level 1 budds, best of wishes on your Crossfit Journey, FIGHTING!!!

Comment #28 - Posted by: Ted Cha at November 25, 2012 10:02 PM

Attended brilliant level 1 at Crossfit Stockport this weekend. Karl and the gang were top class, even got me through my first strict muscle-up! Thanks guys!

Comment #29 - Posted by: Jamie Lawlor at November 26, 2012 1:16 AM

Subbed T2B with 20 abmat sit ups

Comment #30 - Posted by: bretty72 at November 26, 2012 1:31 AM

12:20 - 6#T2B

Comment #31 - Posted by: ART/M/44/5'5"/150 at November 26, 2012 2:27 AM

no rower, any suggestions for sub??

Comment #32 - Posted by: brian at November 26, 2012 2:37 AM

I had to sub regular Toe-to-bars because the smallest med ball we had in the gym was 12# and I just couldn't hack it. :(

Comment #33 - Posted by: Wes at November 26, 2012 2:50 AM

Cert 1 CF Brisbane, was unbelievable. The whole team made for a really enjoyable and informative weekend. Meet some amazing people, hopefully future affiliate owners.

Comment #34 - Posted by: Corey B at November 26, 2012 2:59 AM

rx 11:32

Comment #35 - Posted by: seb at November 26, 2012 3:05 AM

The level 1 cert course in Brussels was amazing! I learned so so much in those 2 short days, it's still all sinking in. The staff was great, oozing with information and always prepared to help out or give you advice. Thanks Jami & co!
The Crossfit community isn't just any community, it's the best community!

Comment #36 - Posted by: Pieter at November 26, 2012 3:09 AM

Great Level 1 Cert at SAP in Seoul!
Erik, Juria, Kevin were top-notch!

Comment #37 - Posted by: Daniel Muntz at November 26, 2012 3:10 AM

Was introduced to CrossFit by my older brother and his wife and am loving every WOD. My strength and overall fitness have greatly improved and I can't wait to go to a Level 1 Course sometime in the New Year if I can find one close enough to me.

Comment #38 - Posted by: Sam at November 26, 2012 3:30 AM


18:52 w/ no weight on T2B. Can definitely tell it's the Monday morning after a weekend full of eating.

Comment #39 - Posted by: Charlie at November 26, 2012 4:34 AM

@#11 I always do seated row (in stead of rowing) with added weight, 200 meter equals to about 1 minute rowing with only arms/legs so u should do like 30 reps or just do it for 1 minute. You can also row with cables.
My row machine is like a minute walk away from my pull up machine (toes to bars), so I don't like to waste that much time..

Comment #40 - Posted by: Arjan at November 26, 2012 4:48 AM

12:31 - 10lb med ball

Comment #41 - Posted by: Townsend m/29/5'8"/138 at November 26, 2012 5:12 AM

Thanks to Russell, Kimmy, Gale,Dave, Dan, Chase and Sammy..great level 1 san antonio staff..thank you for passing on your knowledge of crossfit..knee out butt up ok ok!. RCF Fernie..

Comment #42 - Posted by: Fernie Nino at November 26, 2012 5:34 AM


w/out 8 lb T-B. Still pretty exhausted from yesterday's WOD.

Comment #43 - Posted by: Cheek at November 26, 2012 5:56 AM

The coach's Prep course was awesome, if you think level 1 open your eyes and gets you into crossfit, this course will just break you and make you a better coach instructor trainer athlete. The detail, the feed back, the cues from, Chuck, Chris, Nadia where awesome at times it was nerve racking but it pays of at the end, knowing that one is going back home more polished and confident on the skills one has as a coach!

Comment #44 - Posted by: Francis Torres at November 26, 2012 5:59 AM

how do you do the toes to bar with med ball?

Comment #45 - Posted by: mazzone, Chantilly at November 26, 2012 7:07 AM

disregard last comment. always forget to check video.


Comment #46 - Posted by: Mazzone, Chantilly at November 26, 2012 7:20 AM

Took the Level 1 Cert at Colosseum this weekend. There could not have been a better space for it. It was amazing to see how 54 ppl could be broken up into groups with enough gear and space to support them. Badass digs Paul.

To Joe and the team- I expected greatness, but did not anticipate how efficiently and flawlessly the cert would be run- should have known, CrossFitters.

The trainers took potentially disastrously dry information and brought it to life. They were all excellent story tellers and truly passionate about what they do. Each of them brought the essence of CrossFit to they gym and hopefully imprinted it on the trainee's. After an extremely exhausting weekend, I'm already browsing and looking forward to my next CrossFit Cert.

Comment #47 - Posted by: Lindsey at November 26, 2012 7:26 AM

L-1 Course in San Antonio was Amazing...Thank you to all the awesome coaches who corrected my form and encouraged me throughout the weekend.... I promise I will get those damn muscle ups!!

Thanks for everything, couldn't have asked for a better coaching staff!


Comment #48 - Posted by: CFB--Freddie at November 26, 2012 7:37 AM

Hey thanks Arjan! I really need to invest in a row machine lol but yea thanks for the sub!!

Comment #49 - Posted by: Michael Rose at November 26, 2012 7:38 AM

Big thank you to Aimee, John, Kelly and Ali from the CF Kids staff that hosted the Kids course this weekend @ CrossFit Morristown. All the cues were perfect, energy level was high, and i know everyone had a great time!
If you as a CF Coach want to work with kids, this cert is a MUST!!!!
Thank you CF Morristown for hosting it, amazing facility!

Comment #50 - Posted by: Justin at November 26, 2012 7:39 AM

Attended the Crossfit Level 1 at Reebok Crossfit Stockport this weekend (24th/25th November). For a start, Carl's box is amazing and an inspirational place to study and WOD too! Thanks for letting us in Carl.

The Seminar staff were all top notch too. Big thanks to Karl for looking after us all and dropping some massive knowledge bombs all weekend! Also thanks to Simon for the squat help and Nolan, Denise and Matthew for being dudes all weekend. Every one of the staff were brilliant.

Great to meet so many like minded people and experience a cool community.

Thank you all. Loved every minute. Even the thrusters. Lawson

Comment #51 - Posted by: Lawson Auden at November 26, 2012 7:44 AM

w/10lb med ball

M/37/5'11"/ 190

Comment #52 - Posted by: theo at November 26, 2012 7:47 AM

6lb. ball for T2B
30 reps at 55lbs. for rows

Comment #53 - Posted by: Brett C. m/31/6'0"/175lbs. at November 26, 2012 8:06 AM

Brenton comes in first, gets kiss from his girlfriend.

Tim comes in second, does not get kiss from his girlfriend.

Lesson: do not come in second.

Comment #54 - Posted by: Chris at November 26, 2012 8:24 AM

Level 1 Training in St.Paul this weekend was awesome! Loved all of the trainers. Abi, wow, kickass strong! I am a newby to Crossfit, but now I am hooked! No other workout even compares to Crossfit and the St.Paul Box was incredible!

Comment #55 - Posted by: Robin Burtzel at November 26, 2012 8:25 AM

No pullup bar...subbed 15lb weighted situps for T2B.

Comment #56 - Posted by: c-los at November 26, 2012 8:26 AM


Comment #57 - Posted by: Andrew at November 26, 2012 8:37 AM


9:39 as Rx'd

Snatch- 1 rep on the minute for 5 min @ 135#
Clean & Jerk- 1 rep on the minute for 5 min @ 185#

5k run - 19:26

Working off that turkey!

Comment #58 - Posted by: Spencer at November 26, 2012 8:38 AM


Comment #59 - Posted by: Pacers at November 26, 2012 9:01 AM

I took the L1 training in St. Paul over the weekend and it was more than I could have hoped for. The coaches were awesome and knowledgeable not to mention really, really funny! I had a blast and learned SO much. Thanks to the whole team!

Comment #60 - Posted by: Molly H. at November 26, 2012 9:02 AM

Took the CrossFit Level 1 Training at Reebok One this past week-end. A huge THANK YOU to coaches: Mike G., Ben, Austin, James, Mel, & Nicole. Presentation of CrossFit was first class! & the atmosphere was open, supportive & encouraging. My perspective has been changed: "The air squat is the CrossFitter's handshake!" - Mike G.
Thank you all so very much! Off to work on my handshake :)

Comment #61 - Posted by: Lucie H. at November 26, 2012 9:35 AM

subbed 15 TTB for 10 weighted TTB.


Comment #62 - Posted by: James M/30/5'7"/155 at November 26, 2012 9:48 AM

Had to make a lot of substitutions here due to lack of equipment (no medballs or rowers). Also had to run about 30 seconds between the pull-up bar in the gym to the weight room between rounds

Modified thus: 15 toes-to-bar (no ball)/20 sumo deadlift high/10 bench facing burpees/20 sumo deadlift high


First time doing sumo deadlifts. Took a while to get the technique right, but once I did it felt pretty comparable to a rower.

Comment #63 - Posted by: LWG at November 26, 2012 9:53 AM

Made up yesterday's front squat/pull-up workout this morning. Results posted there.

Comment #64 - Posted by: Kevin C. (M/53/5'11"/175) at November 26, 2012 10:27 AM

13:02 w/ 10 lb. med ball
all else as rx'd

Comment #65 - Posted by: SB at November 26, 2012 10:33 AM


Unweighted TTB.

Comment #66 - Posted by: Dan D. at November 26, 2012 10:33 AM

13:23 - duct taped helped keep the ball in place

Comment #67 - Posted by: Bob G at November 26, 2012 10:39 AM

10 toes to bar with 6 lb medicine ball
rowed 300 meters
10 burpees
rowed 300 meters

3 rounds for time- 9:12

Comment #68 - Posted by: MattPatt at November 26, 2012 10:40 AM


As rx'd


Wrapped weights in padding material instead of medball.
Had to do the burpees parallel to the rower, then jump over (not enough space)

Comment #69 - Posted by: Memuc at November 26, 2012 10:51 AM


Subbed 20 hollow rocks holding an 8 lbs med ball between my legs for the weighted T2B bc rower too far from bar in my gym. Love the interesting programming, Pukie.

Comment #70 - Posted by: Bill M. m/48/5'3"/135 at November 26, 2012 10:51 AM

Unbroken and no rest between exercises.

Comment #71 - Posted by: Memuc at November 26, 2012 10:52 AM

First day of CrossFit, this WOD was quite the introduction! I subbed a seated row with back extension and low weight dead lift for the rowing rounds (no rower yet) 16:28

Comment #72 - Posted by: SheLovesDingos at November 26, 2012 10:52 AM

Thank you Eric, Joe, Rudy, Andy, Doug, and the amazingly awesome Abi for a weekend of great training, at the exceptional CrossFit St Paul box (thanks Tyler!). Loved learning more, and meeting great people -- it's so worth the time and money.

Comment #73 - Posted by: Cathy at November 26, 2012 10:54 AM


20 T2B no weights

Sub'd elliptical for row (no rowing machine). Used mostly arms to push handles back and forth 200m, then used all legs 200m

I was surprisingly winded early on.

Comment #74 - Posted by: MarSayoh~M/39/226/5'9" at November 26, 2012 11:20 AM


Sub'd 20 upright leg raises for T2B, and like #66, burpees were done side on with bunny-hops for lack of space.

3:22/3:19/3:20 = 10:01

Comment #75 - Posted by: Jules, Cornwall (UK) at November 26, 2012 11:27 AM

... just checked out the demo and thought I'd add that by the third round I'd figured a way to get a little more power out of the straight arm row. Just as your legs are fully extended and you begin your shrug, you can drive your (still straight) arms downwards towards your knees.

I went from 2:10 to 2:03 pace without any noticeable change in leg action. I don't know if that's 'gaming' the workout, but thought someone might find it interesting, particularly as the arm movement felt like the early part of a kipping pull-up.


Comment #76 - Posted by: Jules, Cornwall (UK) at November 26, 2012 11:41 AM

CF Kids cert was amazing this weekend! John, Aimee, Ali and Kelly totally rocked, and the constant flow of revelations and insights was nearly overwhelming. Very excited to start up the Kids program at Elm City CrossFit and have people come check us out! Cheers, all!

Comment #77 - Posted by: Dustin at November 26, 2012 11:46 AM


ball got heavy and sweaty in the last round, kept slipping out....

Cool WOD, different.


Comment #78 - Posted by: knodes at November 26, 2012 11:51 AM

I learned so much at the St. Paul Level 1 Cert this past weekend! Thank you to all the trainers!

Comment #79 - Posted by: Vanessa at November 26, 2012 11:58 AM


13:39 @

20 situps
200m row, straight legs
10 burpees
200m row, straight arms

Some wods are difficult to perform at a large rec center, this is one of them. Pullup bars are downstairs and on the other side of the gym from the rowing machines. I opted for situps to maintain intensity.

Comment #80 - Posted by: JayW at November 26, 2012 12:13 PM

subbed in 10lb ball
rows and burpees okay, t2b were a fun challenge, ate the ball a couple of times....great workout, deceptive.

Comment #81 - Posted by: sebastian m/44/180/6'2" at November 26, 2012 12:55 PM

only had a 6lb med ball.

Comment #82 - Posted by: Ryan Richard at November 26, 2012 1:15 PM

A big thanks to Russell, Kimmy, Gale,Dave, Dan, Chase and Sammy up in the San Antonio Level 1 cert class. the knowledge that you all passed on was great. this will be helpful for when trying to coach my athletes. never knew i was doing some basics wrong, thanks again.

Comment #83 - Posted by: Mike Ramirez at November 26, 2012 1:31 PM

sub'd 3 rounds:
10 kte's
20 sdhp's
10 burpees
20 sdhp's

Comment #84 - Posted by: scfd1_9607 at November 26, 2012 2:02 PM

11:40 rxd - 10# slam ball

Comment #85 - Posted by: aermio m/34/5'7"/160 at November 26, 2012 2:04 PM


10 pullups @5#
20 sdhp
10 burpees
20 sdhp


Comment #86 - Posted by: LMM at November 26, 2012 2:15 PM

12:54 (no med-ball on T2B)

Comment #87 - Posted by: B. Rhaly at November 26, 2012 2:18 PM

12:05 (6# ball)

Comment #88 - Posted by: mlt at November 26, 2012 2:20 PM

no ball 9:09

Comment #89 - Posted by: Gavin at November 26, 2012 2:41 PM

used a 5kg sandbag for ttb,
13:08 time getting into rower straps took ages!
Mickey Ross did 11:26 but no weight on last set but great effort mate!

Comment #90 - Posted by: jtotch at November 26, 2012 2:56 PM

10'59 with 10lbs medball and 15 steps betwen the TTB and the erg

loved it!
See you tomorrow fellow cfitters!

Comment #91 - Posted by: matteo/29/6'/200 at November 26, 2012 3:04 PM

This was my first time doing a WOD on crossfit. It felt like I was going to cough up blood by the time I finished the second set so I stopped.

If anything, this motivates me to eat healthier and keep going. Thanksgiving didn't help at all.

2 rounds:
10 T2B (no ball)
200 meter row sl
10 burpees (kicked my butt)
200 meter row sa


Comment #92 - Posted by: Dan at November 26, 2012 3:04 PM

Use 9# ball
Subbed 1 SDHP(41#) for 10m row

Three rounds for time of:
10 Weighted toes-to-bar, 9 pound ball
20 SDHP with straight legs
10 Bar-facing burpees
20 Sumo deadlift


Comment #93 - Posted by: Saganamooo at November 26, 2012 3:05 PM

13:15 rx
(ball = 8# handweight wrapped in towel)

Comment #94 - Posted by: caleb (M/36/6'0"/181) at November 26, 2012 3:15 PM

M / 25 / 6'2" / 190

As RX'd but with 10# med ball


Comment #95 - Posted by: Adam Ferguson at November 26, 2012 3:18 PM

12:15 with 8# dumbbell

Comment #96 - Posted by: jlg-50-165-5'10" at November 26, 2012 3:26 PM

Level 1 at Crossfit One this weekend was outstanding. I just cannot get over the fitness level of that crew and they were so supportive and inspirational. They were so genuinely concerned with how everyone was doing and giving so much personal attention to each of us. I have not seen that much knowledge in one place before. Both the men and the women had killer bodies.. but those girls were IMPRESSIVE, fit beyond belief and strong as hell.

Comment #97 - Posted by: Brenda at November 26, 2012 3:26 PM

I had an amazing weekend at the L1 Seminar at Reebok CrossFit One...thank you to all the semiar staff for all of your hard work and help, you guys are amazing and inspirational!

Comment #98 - Posted by: Justine at November 26, 2012 3:27 PM

18 min. Kinda disappointed because I couldn't even do the toes to bar with the ball.

Comment #99 - Posted by: Paul at November 26, 2012 3:37 PM


3 rounds:

10 Weighted toes-to-bar, 5# ankle weight on each leg
20 Dumbbell rows (20# dumbbells)
10 Paralette-facing burpees
20 Squats with 20# dumbbell in each hand


Comment #100 - Posted by: nutfam at November 26, 2012 3:47 PM

14.37 as rxed

Comment #101 - Posted by: Kyle A. at November 26, 2012 3:57 PM


Time: 17:34 RX

Comment #102 - Posted by: Rocker at November 26, 2012 4:19 PM

no weighted
row sub por row inverted and squats

Comment #103 - Posted by: lucio1928,M/40/184cm/96kg at November 26, 2012 4:21 PM


3 rounds:
10 Toes to Bar
Run 200 meters
10 bar facing burps
Run 200 meters


WOD #2 (yesterday's)

For time: (all FSquats @ 135lb)
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups



Comment #104 - Posted by: Mazzone, Chantilly at November 26, 2012 4:25 PM

13:35 rx'd
weighted toe-to-bars took forever.

Comment #105 - Posted by: Jcamm at November 26, 2012 4:31 PM

15:33 3 regular knees to elbows and then 7 lying toes to bar.

Comment #106 - Posted by: Elliott Harding at November 26, 2012 4:35 PM

sounds fun

Comment #107 - Posted by: Josh M/19/174lbs/5'6" at November 26, 2012 4:47 PM

T2B with 2# ball
rest as rx'd


Just weird. couldn't get a good pace with everything so never really out of breath but don't know how I could have gone much faster.

Comment #108 - Posted by: Bells at November 26, 2012 5:03 PM


13:12 rx'd mostly

Because of the location of the C2 in the gym, I had to do all of the rowing exercises together, then moved onto the burpees and T2B. For the burpees, I jumped over a 12" box

Comment #109 - Posted by: Gabe at November 26, 2012 5:13 PM

Thanks Brisbane Level 1 training team: You guys were fun exciting inspiring motivating and leaders in crossfit.
Well done and Thank you
Your "Mates from Mackay "

Comment #110 - Posted by: Clint M at November 26, 2012 5:16 PM


Total time 14'10"

Comment #111 - Posted by: Giuseppe at November 26, 2012 5:18 PM


10# ball

Comment #112 - Posted by: Odysseus at November 26, 2012 5:23 PM

subbed 15 TTB for 10 weighted TTB.
forgot to do straight-legged rows and did normal rowing...oops!


Comment #113 - Posted by: James M/30/5'7"/155 at November 26, 2012 5:26 PM

Sdhp's and no ball for toes to bar

Comment #114 - Posted by: Todd walters at November 26, 2012 5:27 PM



Those T2B were so much more difficult then I thought, was able to string 5 together at most!

Comment #115 - Posted by: Chris Gugino at November 26, 2012 5:35 PM


very modified:

3 rounds
10 T2B (did first few with 5# weights velcroed around ankles but bailed on that)
20 DB rows, 15# DB
10 burpees, jumping over parallettes
20 DB squats, 15#DB


Comment #116 - Posted by: mom to five at November 26, 2012 5:56 PM

hey guys, im brand new to crossfitting, i just tried it for the first time today and its tough! im only 16 and dont really have the right equipment but it took me around 28:04 :( pretty bad, but also some of you guys do it in 10 minutes and do you feel that a good enough of a workout?

Comment #117 - Posted by: James G at November 26, 2012 6:05 PM

Today is Rod's 49th birthday!
Rod(m T2B) 13:01
Cale(m T2B) 11:46
Kelley (rx) 13:15

Comment #118 - Posted by: kelley at November 26, 2012 6:08 PM


Did 8 lbs weighted vest roled up in place of not having anything but a 20lb ball. And had to go up 1.5 flights of stairs to go between pull-up bar and rower. Good times!


Comment #119 - Posted by: SeanP at November 26, 2012 6:08 PM

14:23, used an 8# medball for the first round, but had to use a 12# ball after that because it was slightly easier to grip

Comment #120 - Posted by: NinjaTarzan at November 26, 2012 6:18 PM

19:32 first time not too bad i hope

Comment #121 - Posted by: Bill at November 26, 2012 6:30 PM


As Rx'd completed in 13:39, keeping the med ball between my feet was the tricky part...but indeed, FUN!!!!

Comment #122 - Posted by: Jean-Jamil Rojer at November 26, 2012 6:44 PM

10 pound ball - 11:54.

Comment #123 - Posted by: Kurt M/39/185 at November 26, 2012 6:46 PM

14:34 with 10 pound ball

-Transitions took some time, going up and down stairs to the PU bar.
-TTB were difficult with a hard med ball. I could not really get a good grip with my legs.

Comment #124 - Posted by: MAGNUS M/26/5'8/160 at November 26, 2012 6:46 PM

Tried for toes to bar but more like knees to elbows otherwise as rx'd


Deceptively hard.

Comment #125 - Posted by: Brian R at November 26, 2012 6:56 PM


Sub SDHP @ 1 pood for 200m row

Three rounds for time of:
10 Weighted toes-to-bar, 8 pound ball
10 Bar-facing burpees


Comment #126 - Posted by: Aldo Villasenor at November 26, 2012 7:03 PM

certification is very good time.
thank you for your coaching
i hope to see Erik again
Thank you!

Comment #127 - Posted by: Ji Sung Bae at November 26, 2012 7:10 PM

11:05 10# medicine ball

Comment #128 - Posted by: fathertyme 34/m/6'/175# at November 26, 2012 7:16 PM



Comment #129 - Posted by: Jake T. at November 26, 2012 7:54 PM


9:34 Rx

Comment #130 - Posted by: Mark at November 26, 2012 8:23 PM

3 rounds
-no ball on the toes to bar x 10
-10 burpees and jumped over 6" step
I don't have a row machine, so I modified with
-stiff leg dead lifts x 20 w/45# barbell
-upright rows x 20 w/35# kettle bell



Comment #131 - Posted by: Stephanie at November 26, 2012 8:41 PM

Great quirky WOD, the strangeness made it fun.
Rx'd 13:30

Comment #132 - Posted by: Ekaterina Tabakova at November 26, 2012 10:10 PM

Almost 8 months post op TKA, my progress is good.
Modified WOD Three rounds for time of:
10 Knees to elbows
20 strict barbell Pendlay rows w/65lbs
10 Burpees
20 Kettlebell swings w/20kilo

Comment #133 - Posted by: Pete In Sun City at November 26, 2012 11:56 PM

A massive thanks to Danny, Drummond, lily, doug, ollie and loz for their work on the L1 cert in brissy! An amazing wealth of knowledge passed on by a great bunch of guys n girls! Must be a privilege to be responsible for building the backbone of the CrossFit community!

Comment #134 - Posted by: Jason m at November 27, 2012 12:55 AM

09:25 :)

Comment #135 - Posted by: Mark van S at November 27, 2012 2:13 AM


No medicine ball

Comment #136 - Posted by: Kduc at November 27, 2012 2:34 AM

Level 1 in Seoul at SAP was a blast! So much fun and learned so much much from our instructors, Erik Preston, Juria Muree, and Kevin Lim!!! You guys are the best!

The weekend re-reminded why I love crossfit. Thanks so much!

너무너무 감사하구요 모두 수고하셨습나다~~!!! ^^

Comment #137 - Posted by: InAi Kang at November 27, 2012 3:34 AM


Comment #138 - Posted by: Mark S. at November 27, 2012 4:17 AM

Loved every minute of the Level-1 course at CrossFit Stockport. Thank you to all the trainers who made it an enjoyable & memorable two days. Traveling from Kuwait to Stockport just to attend this course, I was able to see for myself just how strong the CrossFit community is. Being at the box with people from different backgrounds but all sharing the same passion for this sport was amazing to experience.

Comment #139 - Posted by: Haya Alsharhan at November 27, 2012 4:48 AM


used 12# med ball (i wish i had an 8)
hard to hold the ball during round 3

retired army 1SG
clarksville, TN

Comment #140 - Posted by: mark nash at November 27, 2012 5:49 AM

Level 1 @ Toronto was awesome , great seminar , great gym and an amazing staff ! learned a lot over the weekend !

Comment #141 - Posted by: Moe S. at November 27, 2012 5:56 AM

A couple subs:
Did knees to elbows vice T2B
Did 250m vice 200m rows...I forgot the rx'ed distance on the way to my gym.

A weird workout; I couldn't get the intensity up. Did the rx'ed rowing style first round, but went to regular rowing thereafter in search of intensity.

Comment #142 - Posted by: Jim R. M/50/5'8"/155 at November 27, 2012 6:14 AM


Comment #143 - Posted by: myles456 at November 27, 2012 6:56 AM


No load on TTB, otherwise as rx'd


Comment #144 - Posted by: Joshua Parrish at November 27, 2012 7:03 AM

Rx 13:30

Comment #145 - Posted by: ffkwill at November 27, 2012 7:15 AM

Attended Level 1 Cert at Crossfit colosseum this past weekend and all I can say is OMG!! The trainers were incredible (Joe, Boz, Matt, Zach and Jason ). Their passion, knowledge and enthusiasm for this lifestyle was electrifying. Top notch every step of the way. Looking forward to taking more courses!!

Comment #146 - Posted by: Keely at November 27, 2012 7:20 AM

subbed toes to bar with v-sits. still used 8lbs ball.

Comment #147 - Posted by: Josh M/19/174lbs/5'6" at November 27, 2012 8:32 AM

M/ 38/ 135 lbs/ 5'-6"
I did a differnt WOD last night:
I did a triplet for about 45 minutes of:
Turkish Getups (5 reps - 1 rep each arm increasing weight each round)30,40,50,60,70,75 lbs
Sotts Press (increasing weight each round)45,55,65,75,75,75 lbs
High Box Jumps (8 reps)(worked at a slightly less than max height)

Comment #148 - Posted by: Anton at November 27, 2012 8:40 AM

2012-11-27: 11:04. Reg T2B's, row, burpees facing bench.

Comment #149 - Posted by: gs at November 27, 2012 9:34 AM


Comment #150 - Posted by: JTJ M/28/160 at November 27, 2012 9:42 AM

cute wife, scaled to
10 situps
200m row
10 burpees
200m row
3 rounds
11:20 (wall clock)

Comment #151 - Posted by: sebastian m/44/180/6'2" at November 27, 2012 10:16 AM


No med ball so subbed knees to elbows with 10# db.
Didn't want to risk my teeth.


Semper Fi!

Comment #152 - Posted by: MajorDad at November 27, 2012 10:21 AM

Big Canadian Shout out to all the seminar staff and possible graduates of the level 1 @ Crossfit St Paul this past weekend..on a side note...Abi will you marry me??!?!?!...Wow

Comment #153 - Posted by: Niall Beatty at November 27, 2012 10:34 AM

3 R4T:
10 ghd sit-ups w/ 8# ball
Row 200 meters with straight legs
10 Bar-facing burpees
Row 200 meters with straight arms


I really like the segmental rowing, kinda cool to isolate those movements

Comment #154 - Posted by: Boo Boo F/24/5'8/148 at November 27, 2012 11:12 AM



10# Ball, had to run 50m or so each way to the pullup bar.

Comment #155 - Posted by: Ben S at November 27, 2012 12:24 PM

Used 4kg med ball (8.8#)
Mentally thought it would take longer, so I set too slow of a pace.

~10 min break then 30 modified Muscle ups.

Comment #156 - Posted by: PW56 at November 27, 2012 12:42 PM


17.08 only a 6# ball available.

Comment #157 - Posted by: m weiss at November 27, 2012 12:49 PM

Weighted toes-to-bar with 12# ball, rest as rx'd. Time - 13:59.

Struggled with the weighted T2B. It was not easy or pleasant (medball-burn) to grip that ball between my shins. Rowing was fun - my pace was 2:05-2:10 w/o legs, and 1:55-2:00 w/o arms. I guess I am surprised it was that fast - but the hips do most of the work I guess. Rower-facing burpees not too bad - tips in the video were helpful. Splits were 5:10 / 4:20 / 4:30 - I got better at holding the medball I think.

Comment #158 - Posted by: Mel 39/m/5'10"/175 at November 27, 2012 1:32 PM

No weight toes to bar

Comment #159 - Posted by: Zim at November 27, 2012 1:35 PM

Jumped over bench twice after each burpee
30 pulls on hydraulic rower for 200m
10# ball

Comment #160 - Posted by: Jetté 43/M/5'11"/175 at November 27, 2012 1:54 PM


no ball

Comment #161 - Posted by: SRJ M/48/185# at November 27, 2012 2:47 PM

level 1 cert in toronto was an awesome weekend. very organized and professional. opened my eyes to so many things that I thought I had a handle on. put the knowledge right to the grind today with snatching with just a bar again. incredible! thanks to the coaches for everything! can't wait till june for the oly cert! get after it!

Comment #162 - Posted by: Scott at November 27, 2012 2:49 PM


No 8 lb ball so did 15 no weight toes to bar the rest RXed
Great Workout!!!

Hoooah Army Crossfit!!

Comment #163 - Posted by: SFC AB at November 27, 2012 3:08 PM

Subbed 20 toes to bar. No 8 lb ball.

Comment #164 - Posted by: Matt Burritt at November 27, 2012 3:47 PM


$ in: Row 10 minutes: 2,375m

10 toes to bar
200m row - arms only
10 burpees
200m row - legs only

$ out: Row 1,425m in 6:04

Total rowed w/WOD: 5,000m

Comment #165 - Posted by: Halvy at November 27, 2012 4:10 PM

No weight on TTB, only had 14lb ball. Searched house for basketball etc., all I could find was a roll of paper towels. So I held those between my legs. Figured gripping something even if it weighed almost nothing would at least simulate part of the movement.


Comment #166 - Posted by: Kristina 29/f/5'2"/122 at November 27, 2012 4:44 PM

finally back, after 10 weeks of not working out at all and even longer since xfit.

scaled way down to:
10 toes to bar
20 45# deadlift
10 burpees
20 45# arms only bent over row


Comment #167 - Posted by: Callum at November 27, 2012 5:19 PM

Just completed the Level 1 Certification in Toronto at Crossfit Colosseum. Joe Degain, Jason, Matt, Zac and Adrian we all fantastic. Very professional and informative.
I enjoyed every minute of the weekend!! Thank you to Paul too for a great venue

Comment #168 - Posted by: Kelly Passfield at November 27, 2012 6:14 PM

as rx'd

Comment #169 - Posted by: Troy at November 27, 2012 6:43 PM

We had the most incredible CF Trainer Staff at CFSP this last weekend. Thank you all for making it memorable. It was my second CF experience and now I will become a CF Certified Trainer and expand my business model into Fitness. Thank you all!

Comment #170 - Posted by: AT Shaw at November 27, 2012 7:24 PM

17:00 --subbed weighted toes to bar with 6lb medicine ball transfer from hands to feet while lying down.

Comment #171 - Posted by: Marisa at November 27, 2012 8:02 PM

12:34 with 9# med ball

Comment #172 - Posted by: phill 37deg21'41"N 118deg23'43"W at November 27, 2012 8:56 PM


10 T2B w/2.5kg
30 seated row w/20kg (hip movement)
10 burpees jumping over medicine ball
30 sumo squats w/20kg

Comment #173 - Posted by: Zayed at November 27, 2012 9:01 PM

Crossfit all the way baby!!!

Comment #174 - Posted by: nelson at November 28, 2012 4:57 AM


only first round T2b with 8# ball, since I did it at a Globo gym and someone took my ball..haha

Comment #175 - Posted by: Kamikaze at November 28, 2012 6:19 AM


had to scale down the toes-to-bar. need to work on those weighted! did 3 sets of 10 of 8# hanging knee raise following the wod

Three rounds for time of:
10 toes-to-bar
Row 200 meters with straight legs
10 Rower-facing burpees
Row 200 meters with straight arms


Comment #176 - Posted by: T. Swihart at November 28, 2012 7:21 AM


Had to use a 10# ball since no 8# was available. Time was ~17 minutes. My timer accidentally got paused anywhere from 30 seconds to 2 minutes. 17 min seems about accurate with my pace.

Comment #177 - Posted by: Brady at November 28, 2012 8:29 AM

Slight variation.

Three rounds for time of:
10 Weighted toes-to-bar, 6 pounds of ankle weights
Row 1 minute with straight legs
10 Rower-facing burpees
Row 1 minute with straight arms


Comment #178 - Posted by: Kevin C. (M/53/5'11"/175) at November 28, 2012 9:23 AM

3 rounds

15 K's to E's
300 M Row
15 Burpees
300 M Row
25 PushUps
Good Workout

Comment #179 - Posted by: dyagg at November 28, 2012 9:40 AM

6lb ball

Comment #180 - Posted by: sr at November 28, 2012 3:41 PM

did this tonight after helen (20121128)

subbed the 8lb ball with a 4 kg ball
and had to run a distance from the pullup bars to the rowers (about 40m)

me - m/40/6'/187 - 17:02
nephew - m/25/5'10"/167 - 13:46

I had a tough time with hoding onto the ball - my abs are too weak I think.

Comment #181 - Posted by: E B at November 28, 2012 7:52 PM

12:00. Body weight for toes-to-bar and variations of sumo deadlift high pulls for the rows.

Comment #182 - Posted by: Steven673 at November 28, 2012 9:50 PM

Subbed 20 72# machine rows and 45# sumo deadlift

Comment #183 - Posted by: Roady at November 28, 2012 11:05 PM

Great Lv1 in Stockport UK this weekend! Looking forward to writing some programmes and kicking ass!

Comment #184 - Posted by: Jason at November 29, 2012 4:07 AM

M/ 38/ 135 lbs/ 5'-6"
As Rx: 12:28
I did this WOD last night where I used a firm rubber slam ball for the 8 lb ball T2B and I had to do my burpees about 50' from the rower over an obstacle because my rowers in my gym are too close to each other and the walls to do rower facing burpees.
This was a fun WOD and a good break from pure movements.
I was surprised that the rowing times were about 2:08 pace.. the straight arms was easier as it was more pure leg explosion, but keeping the legs straight still allowed me to use the hamstrings a bit in the drive.

Comment #185 - Posted by: Anton at November 29, 2012 8:50 AM

M/ 38/ 135 lbs/ 5'-6"
As Rx: 12:28
I did this WOD last night where I used a firm rubber slam ball for the 8 lb ball T2B and I had to do my burpees about 50' from the rower over an obstacle because my rowers in my gym are too close to each other and the walls to do rower facing burpees.
This was a fun WOD and a good break from pure movements.
I was surprised that the rowing times were about 2:08 pace.. the straight arms was easier as it was more pure leg explosion, but keeping the legs straight still allowed me to use the hamstrings a bit in the drive.

Comment #186 - Posted by: Anton at November 29, 2012 8:54 AM

15:40 first time PR 210lbs

Comment #187 - Posted by: lucien at November 29, 2012 9:55 AM

10 TTB
95#SDHP 10 reps
10 bar facing burpees


Comment #188 - Posted by: Paul Daniel at November 29, 2012 10:13 AM

T2B without a weighted ball

Comment #189 - Posted by: Jon Marshall at November 29, 2012 3:26 PM

this past weekend was amazing....loved every minute! well maybe not the exam the less i learned so much about my form on movements and gained so much knowledge...all the coaches were great teachers!! i can't wait to apply everything to my daily routine :)

Comment #190 - Posted by: karissa chow at November 29, 2012 6:03 PM

Awesome time at the level 1 trainer cert!! Staff were so patient and helpful and I learned a lot that not only I can use, but relay onto other people. Thanks guys!!

San Antonio, Tx

Comment #191 - Posted by: Heather Hofstetter at November 29, 2012 7:38 PM

18:45 used a 10 pound medecine ball

Comment #192 - Posted by: cleveland at November 29, 2012 9:20 PM

Joe, Boz, Josh, Zac, Matt - thank you so much. You guys were awesome! Your coaching, motivation and encouragement were fabulous. I wanted the course to be longer and learn more! Can't wait to put everything I've learned into practice.

Comment #193 - Posted by: Ramneek Chauhan at November 30, 2012 8:12 AM

11.43. may have done 8x TTBs.

Comment #194 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at November 30, 2012 10:01 AM

M 35 y/o 5'6" 166 Lb.

11:07 Rx.

We did this as a box on 12/1/2012 at Crossfit Dewitt. Then played Hooverball afterwards for about an hour.

Comment #195 - Posted by: Brian K at December 2, 2012 5:17 AM



reg burpees. T2B with 12# ball; they were rough

Comment #196 - Posted by: Miles Forks at December 2, 2012 11:58 AM

13:26 with 16# ball @ work. NOV.26

Comment #197 - Posted by: jdisch at December 2, 2012 3:14 PM

Great time at the Toronto Crossfit Colisseum -Crossfit Level 1 course was amazing! Joe and co did a great job and made the weekend a great learning experience. Clever use of time and materials, BTW

Comment #198 - Posted by: Kayte at December 3, 2012 6:56 AM

13min rxd

Comment #199 - Posted by: Adhish Chhabra at December 4, 2012 7:25 AM

L1 cert in Toronto was awesome. Joe and his team of trainers were extremely well organized and full of knowledge. A great weekend.

Comment #200 - Posted by: tim at December 7, 2012 7:56 AM


Comment #201 - Posted by: Sherwood M/24/5'11"/210 at December 7, 2012 2:37 PM

As rx'd with 6# medball

and two flights of stairs to pullup bar

and waiting on meatheads at the globo to finish their superset curls.

Comment #202 - Posted by: Crossfit Chris at December 7, 2012 6:32 PM

forgot my time...


I'm joining a crossfit gym.

Comment #203 - Posted by: Crossfit Chris at December 7, 2012 6:33 PM

CFWU-3. Reg. Superman. Row 500m.
10 lb ball. Smaller diameter. Row w/st arms better pace than st legs. Burpees not bad. Tech on video of stepping to rower on way up then jumping helped.

Comment #204 - Posted by: jrm at December 9, 2012 6:34 PM


9:35 Rx

Comment #205 - Posted by: Jonathan Heighes at December 10, 2012 1:54 PM

12:31 6# hover ball

Comment #206 - Posted by: Craig hicks at December 10, 2012 8:14 PM

hanging knee tucks
burpees without pushup



Comment #207 - Posted by: phat boi at December 19, 2012 4:09 PM

10db for toes 2 bar

Comment #208 - Posted by: Doug at August 3, 2013 8:18 PM


Comment #209 - Posted by: sr at November 26, 2013 8:24 AM
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