Great weekend training with Chuck, Andy, Nicole, Leah and Sarah at Crossfit Southside. Thanks guys and thanks to Chris Christos for hosting everyone.

Why isn't this type of workout posted

5 rounds for time:
5 back squats at 70% of your 1 rep max
10 ghd sit-ups

Seems like it would be much more uniform for everyone and would really help with desired intensity for the programming.

I'm stoked to blow this workout out of the water.

So awesome to train with Christmas, Michelle, Eric, Pat, Spencer, Chase, and all the new level one trainers from Crossfit Champions in Tomball, Texas!

Level 1 cert in Jacksonville this weekend was awesome. All of the trainers were great and very knowledgable. Chuck was hilarious and kept the class running smoothly. Andy, who is an ex nfl football player who looked like... well I think ex nfl sums it up pretty well, but he was very informative and so easy to talk to. Nicole, Sarah, and Leigh were awesome as well and did a great job breaking down and showing the movements ( didn't hurt that they were sexy as hell). Overall great experience learned a lot of information,new drills, and cues that I can't wait to take back home to Charlotte. HELL YEAA

To the Seminar crew at CrossFit HEL this weekend, thanks for an incredible experience! I loved how every coach's personal style and personality meshed so well together. I learned so much, and I'm excited to start sharing that knowledge.

Honestly, one of the best weekends of my life training with Chuck, Leah, Sara, Nicole and Andy!! All of you are BAD ASSES!!!! Thanks for the experience, I hope to be at your level one day<3

Why are they not using the full ROM on the GHD?

Had an amazing time at the Crossfit Level 1 Certification this weekend at Crossfit HEL in Portland, Oregon! Thanks to all the instructors and coaches. You are all awesome!!! -Megan G :)

Just finished my L1 at Trident CrossFit in Alexandria VA this weekend and it was awesome! The staff was fabulous!Both full of knowledge and fun too. I appreciate all the coaching cues we learned.CrossFit just makes so much sense! Special thanks to our Seminar Staff Karen, Steve, Joey, Courtney, Andrea & Chriss (also the owners of Trident which is a really nice box)and our comical MC, Mike G. Here'sa bit on each Coach; Karen was really engaged especially at helping coach my movements and form. Steve gave some awesome cues to help me improve a few areas that I needed. Joey is packed full of positivity, a great athlete to watch and always there to pump you up when you need it. Courtney has terrific form and it was nice to see her body line in demos and really elaborate on points in lecture. Andrea and Chriss are both so full of knowledge and great at articulating key points but keeping it fun too! And Mike G was quite entertaining and kept us really interested in lecture and on our toes for what was coming next. They all made lecture/break outs fun and had us laughing and learning at the same time. The whole staff has great technique and they were all so patient and encouraging with us. I loved watching them do a WOD themselves at lunch! Nicole Carroll made a cameo too! I really enjoyed myself and made a few friends this weekend. It really showcases the great community that CrossFit is and it's much bigger than just working out. Although it means something different to each of us one thing is ceratin - it changes lives and yields true results if you do the work. I'll be back in January for CF Kids and if you are ever in Leesburg, VA come check us out at LoCo CrossFit. Thanks again! CrossFit rules! Get it!

Woohoo level one Crossfit rocks!
Thanks for the great weekend guys, learnt a lot and can't wait to get to my box tonight!!

It was an awesome learning experience with Lance, Connor, Miranda, Carlos and Ricardo at Crossfit Tulukas palace in Buenos Aires. Had a lot of fun and for one learned I got to get my technique and mobility to a completely different level! Thanks guys for everything!

Finished the L1 in Reno. What a great weekend. I had a blast and was able to learn a lot. I had so much fun that I wish the seminar was more than just a weekend. Thanks to Chris, Hollis, Dave, Kimmy, John, Jim and Kelly! What an amazing experience.

I cannot say enough about the crossfit seminar staff this weekend! Im a little worn out, so pardon any grammatical errors.

I was at the level one in Morristown this weekend at Guerillla Fitness, arguably one of the more badass boxes in the country as far as I am concerned.. Joe, Jason, Spencer, Karianne, Jenn- you guys rock... and posses the unique ability to make a PVC pipe feel heavy.

I learned so much from the cert and feel like I can now not only improve upon my own movements, but help others as well. The instructors attention to detail was truly incredible. I have had the great fortune to work with few world class instructors before in athletics as well as other discplines; these fine individuals were no different- truly world class.

I highly recommend attending a crossfit level 1 weekend if you haven't already

Gnarly,

Will

P.S. I think I am going to trade in my flip flop shoes for some nanos... then again, maybe not

Awesome weekend in Jacksonville, FL with Chuck, Andy, Sara, Leah and Nicole! They were outstanding examples of what Crossfit is all about and fantastic instructors. Thank you for everything!

I'm new to crossfit and the WODs seem very short but very intense. Do you do other workouts along with the WOD or is that up to the participant? I've been lifting for 30 years and I'm making the change to crossfit.

Flee, your name is appropriate and you are an idiot to boot. When you can do half of what the Wagners can do then maybe you can judge them. Until that time comes please crawl back into your hole.

Thanks for a great weekend of education and great wods Crossfit Morristown!!!! lets continue to enrich lives everyday!!!

Hey Casey in comment 2. You nailed it. This would eliminate some confusion on the part of some who follow this site, and probably limit some injuries. Folks- stop worrying about the rx'd weight! Everyone's prescription is unique, and a large part of this has to do with your 1rep max...

It was an incredible weekend at the Crossfit Level 1 Certificate in Tuluka, Buenos Aires!
Thanks a lot to Miranda, Lance, Connor, Carlos and Ricardo ... you have changed mi crossfit world!

very instructive, very interesting, very funny ... and great people and coachs!!!

Had an awesome weekend with Danny, Doug and Lily out at Crossfit Rocks!

Amazing seminar with amazing staff - really a credit to Crossfit.

Thanks for coming out to River North CrossFit this weekend in Chicago! It was great to have Joe, Joe, Justin and of course Abby!! Justin was on staff during my Level 1 a few years ago so it was cool to be reminded of where I started! Great time as always and loved meeting all of the future Coaches and CrossFit athletes! Thanks for respecting our box!!

Katie

17 certs @ 40 people per cert (low avg) = 680 people
680 people x $1000.00 = $680,000 this weekend

Idea:
Pay the salary for 2 armed police officers or military personnel at every school in America

The Jacksonville crew was fantastic - such a fun-filled and informative weekend! Couldn't have asked for better instructors - Chuck, Leah, Andy, Sarah, and Nicole all love what they do and it shows. Thanks for an amazing experience, guys!

FANTASTIC Level 1 course at University Nevada Reno!!!! A HUGE thank you to Chris, Hollis, Dave, Kimmy and Kelly. You are all amazing athletes, and so knowledgeable, thanks for all the new skills!! ALSO special thanks to UNR crossfit for hosting, your facility is beautiful.

What an awesome time at CrossFit SS Jacksonville. Thanks to Chris for letting us romp around his box for two days and showing me there is a more cost effective way to store the bumper plates. Thanks to all the staff for the great instruction and demonstrations. Nichole thanks for pushing me through a very proper Fran now I know what right looks like. Leigh definitely defines Beast Mode. Thanks to Chuck for keeping the girls on the box and just dominating the lead instructor role. Next time I see a WOD demo Chuck you better be a participant and not just running the clock in 3…2…1… GO!

Joe, Jason, Spencer, Jenn, Karianne, et al: I can't thank you enough for your insight, instruction and professionalism this weekend at Guerrilla Fitness in Morristown! Your passion for CrossFit and fitness in general is palpable.

CrossFit HQ, take care of these guys and gals because they exemplify all that you stand for. I'm a better athlete and will be a better coach because of this stellar crew.

Thanks again,
Bryan

What an awesome weekend and an incredible course!
Thanks to Brette, Jonny and Jobst for lecturing.
Thanks to Danie and Charmaine from Crossfit B4C for hosting!
And a big thanks to the rest of the participants from South Africa who made it happen!

Thanks to Chuck, Andy, Leah, Sara, and Nicole for a great weekend at CrossFit Southside in Jacksonville! You guys were FANTASTIC! Learned a lot, and had a great time every minute. Come check us out at All In Crossfit in Auburn anytime. Maybe I'll have that immature squat fixed by the time you get here!

It was an awesome learning experience enjoyed every single second of it had a blast at the cf l1 seminar at ss Jacksonville

I was fortunate enough to be at the L1 Seminar in Reno at University of Nevada, Reno Crossfit. This group of trainers was amazing to be around. They all were extremely personable and down to earth. They did't hesitate to answer any questions that were brought up throughout the weekend. It was an all around amazing weekend! I'm so happy to be part of this wonderful community. Thank you to Chris, Hollis, Dave, Kimmy, Jim, Kelly and John!

Amazing instructors in Chicago! Excellent training and great material. Thanks guys. Abi, you are BEAST btw.

This weekend in Reno with Chris, Kimmy, Dave, Hollis, Kelly, & Jim was a lot of fun. This crew was seamless in their instruction, their information was clean, clear, & concise. They had good lesson plans and the demonstrations showed great execution on what to do right and what not to do. These singing elves really know how to have fun and handled themselves through even the toughest of Santa Pub Crawls! Way to go team, come back and rock Reno anytime!

43/m/185
as rx'd

5:02 225lb dl's

Thanks to Nadia, Tommy, Chris, Kurtis, Jesse, and the rest of the crew at the L1 at CrossFit HEL in Portland, OR. You guys did an awesome job of presenting the material and coaching. I learned a TON. Thanks again for a great weekend!

Was lucky to be part of the first ever Level 1 Seminar in the Philippines hosted by our box CrossFit Insurrecto. Got an amazing weekend by trainers Jami Tikkanen, Denise Thomas and Chris Russell who happens to be Filipino as well!

An EPIC weekend and exciting to have CrossFit in this side of the world!

I had an amazing time at CrossFit champions in tomball this weekend. The coaches all did a great job of teaching and making the entire experience enjoyable and beneficial. It's nice to see people that are not only amazing athletes but great people with wonderful personalities. Thanks guys!!

M/40/5'11"/205

BS @110kg

8:09

Awesome weekend doing L1 at Crossfit Rocks in Brisbane. Fantastic knowledgeable staff with Danny, Doug and Lily delivering exactly the starting point I wanted to start my coaching journey!
highly recommended for anyone considering broadening their own knowledge or looking to build a solid base for coaching.

M/47/185

225lbs

5:01

Had a great time at my level 1 trainer seminar with Eric,Christmas,Chase,Pat,Spencer,and Michelle and Crossfit champions in tomball Texas.

M/35/5'10"/195

Back squat 205 5 reps
10 Ghd sit ups

5:32

Hoooah!! Army Crossfit!!

Thank you! You are wonderful coaches. From Russia with love! =)

Front squat
83kg
Ghd
10
9:02

Thank you so much to all the guys that presented the level 1 cerit at crossfitB4C. It was awesome, lots of good stuff to take back and use in my home box Ballistix crossfit.

Thanks to Brett, Jobst and Jonny for an awesome course in Johannesburg this past weekend! The course exceeded my expectations by far. The knowledge and experience you shared with us was invaluable.

Thanks to Danie and Charmaine for hosting and thanks to Jobst for my first kipping pull up!

Big thank you to all the instructors, host and fellow students at Crossfit Central London Level 1. Wealth of knowledge and tips imparted in great style. Why is a pvc pipe so heavy!!!??
Exposed my weaknesses but increased my determination to continue on the Crossfit journey! See you all soon.

Enjoyed training with Christmas, Michelle, Eric, Pat, Spencer, Chase, and all the new level one trainers from Crossfit Champions in Tomball, Texas this weekend! Great Seminar!

7:18 225#

What an awesome weekend at the Level 1 Trainer seminar held a CrossFit Rocks in Brisbane AUS!!!! This course has enhanced my knowlege and skill and now with this solid foundation I am excited to develop further as a Crossfitter and Trainer!
Thanks Danny, Doug and Lilly :D

m/44/5'6"/140

5:50 195#

6 rounds @ 185# back squat -
5:40

A great big thanks to Karl, Simon, Nolan, Drake, Steve and Zvi for a brilliant L1 at CrossFit Central London. Super knowledgeable group of trainers and coaches who clearly love what they do. Rockstars one and all.

Incredible weekend at River North Crossfit in Chicago. A huge thank you to our instructors:Justin,Joe,Jon, and Abi. They all did a fantastic job of making everything clear and understandable. All were full of passion and confidence. Truly an amazing experience and highly recommend anyone interested in Crossfit to attend the Level 1 Course.
Thank you again,

Vern

M 42/185/6'0"
5.40.36
175# Back squat. Sit ups with feet against wall and an ab mat.

As rx'd
225lb squats
4:43

As rx'd
225lb squats
4:43

The Denver Level 1 crew was amazing!! Thank you so much for making a long weekend so much fun. So much more to learn, but now I am more excited to be a sponge and learn it all!

#8: "Why are they not using the full ROM on the GHD?"

I thought it was explained pretty well in the video. They were extending as far as they could while keeping their abs engaged. I think there's a Journal article somewhere that says you can fully extend and use the glute-hams to get back up, but I guess every box has slight variations...

9:47 @ 315

This past weekend with Chuck, Leah, Sara, Andy, and Nicole at southside crossfit was awesome. It was so informative and so much fun at the same time. All the coaches were great, and thanks to southside crossfit for the hospitality.

Level 1 course was awesome at Trident Crossfit. Thanks to all involved for making it a great weekend filled with great information and an even greater community!!!
Go Crossfit!!!
Boom...
Dustin

L1 Class in Alexandria = Awesome Sauce. Thanks to all the instructors. Had a great time, you were the Mr. Miyagi to my Crane Kick. Thanks to Trident and the staff; that was actually my first time stepping in to an actual Box. Finally Mike G, great flowmaster and motivator. However, need to get some serious manscaping done on that beard, starting to get the teen wolf thing going. J/K Truely thank you all much!!!

4:55 at 185 lbs

M/38/5'11"/185

5:06 at 225 lbs

Was a part of the first ever CrossFit L1 Seminar in the Philippines. Coaches Jami, Denise, and Chris are the best CrossFit coaches I have met. It was an extreme privilege to have been under their tutelage even for a short while!

CrossFit Kids Course Rocks! Amazing weekend @ CFNE. John, Kelly, Erik & Heather did a fantastic job showing how to forge elite fitness in out Future! Thank you!

GREAT GREAT GREAT CF L1 course at Jacksonville's CF Southside this weekend!!! Chuck and the rest of the staff were unreal in their dedication to making not only the course in itself better, but to making us athletes and possible future trainers better. Andy is a true warrior, Leah just embodies the concept of crossfit (and I love her mechanics, technique was ON POINT, just SICK!!!!), Nicole just transforms from lecturer (all bubbly) to monster trainer in a "Flash", Sara is a rockstar with her attention to detail, and then there's Chuck... "can I just get a HELL YEAH, Brother?!" Thanks for all the instruction guys and gals, it was a weekend I will never forget!!! Bless!

Awesome weekend! Will not forget it!

6:30@205 lbs

M/32/5'9"/160

225lb squats

5:09

Mark

CrossFit L1 Training at Trident was Awesome this weekend!! Mike G is so amazing and you can tell that he is passionate about CrossFit and has so much knowledge. Criss and Andrea's facility was beautiful and just an awesome place to workout. This seminar was filled with Great Coaches and they were all so approachable and just nice people! Thanks for everything guys! I love CrossFit!

M/34/5'11"/340
8:01
100lb front squat
sit ups using an abmat

Many thanks to Eric, Christmas, Pat, Chase, Michelle, and Spencer who taught the level 1 cert in Tomball this past weekend. Awesome weekend and for some reason I wanted to slow clap when I walked down the hall to my office this morning!!!!

8:07 with 225 lbs unbroken sets on squats. Good one.

I had an awesome time learning from the best at CrossFit Morristown this past weekend. Joe, Jason, Spencer, Karrianne, Nick, Matt, and Jonathan are great coaches . They made me work harder with a PVC pipe than I had with a barbell! Their instruction and coaches tips are very useful and practical. I highly recommend the Level 1 course to anyone who enjoys CrossFit!

Best,
Mike

I would like to thank Mike G and his awsome staff for a wonderful weekend of learning and fun

If there's one thing I took away from the Level 1 CrossFit Training at CrossFit Champions in Tomball, TX, it was the art of the slow clap.

No, actually, I have to give many thanks to Eric, Christmas, Pat, Michelle, Spencer, and even Chase who called me out during the Press/Push Press/Push Jerk breakout session. I needed the pointers.

Slow clap for time in 3...2...1...GO!

So awesome to train with Christmas, Michelle, Eric, Pat, Spencer, Chase, and all the new level one trainers from Crossfit Champions in Tomball, Texas!

Big thanks to everyone at the Level 1 Cert this weekend at Trident Crossfit. Comment #10 pretty much had everything covered- but I wanted to give a shout out to Karen: I really appreciated your coaching style and direction- clear and effective (thank you); and also Joey from Crossfit Hamilton: your energy is infectious- thanks so much for pushing me through Fran and making it a PR. Mike G- thank you for leading a wonderful course. Your teaching style had us captivated through the whole weekend. Thank you for reaffirming our appreciation of the amazing community that is Crossfit. Finally, to the folks at Trident Crossfit and all the other coaches. Thank you so much! Can't wait to see you guys again

245#, 8:04 As Rx'd. GHD was across the gym, and there was no power rack for the Back Squats. Certainly affected both weight and time.

Had a fantastic time and learned a ton this weekend at the Reno Level 1 cert. What a great crew of instructors! Many thanks to Chris, Kimmy, Kelly, Hollis, Dave, John, and Jim.

38/m/173
250# rx 8:18

I had an awesome weekend in Tomabll, TX learning from Eric, Chrismas, Pat, Spencer, Michelle, and Chase. They were funny, informative, helpful, and most of all, inspirational. Thanks for the expertise you bestowed upon us. If any of you come through Houston, please look me up!

205 lbs

5:11

Had a awesome time this weekend @ crossfit champions in Tomball,Tx. Great level 1 training seminar. Big thanks to Eric,Spencer,Pat,Chase,Michele and Christmas y'all were amazing. Learned allot of great progressions and techniques to take back to my box. Be easy!

7:02

185 lbs squats, low bar style, a2a depth
Full ROM GHDs, both hands touching floor at bottom

2012-12-18: 4:42@135.

Just Wanted to Thank Cherie, Matt, Russell, Nichole, Zac, and Doug for a great Level 1 weekend at CrossFit Verve in Denver.

Fun weekend, Great people, and well worth the time and money.

200 lbs 7 minutes
followed by 5x400m at 5k race pace (6:40) with 1 minute walk between

The video said that "Full ROM GHD sit-ups are safe". I think they should add a caveat to all GHD workouts to remind everybody (especially newbies) that GHD sit-ups are incredibly potent, and should thus be scaled accordingly.

F/150/36
135
5:04

5:15

7:52.....275 lb back squats

The crew at crossfit champions in tomball TX was awesome!! This group of guys and gals did a phenomenal job! The outright joy y'all get from doing this showed both days all day long!! It made all the difference! Thank you Eric, Spencer, Chase, Michelle, Christmas, and Pat! Can't wait to start sharing the techniques and cues I learned from y'all!!

Jonathan Cole
Crossfit Baytown

M/36/210
200 lb BS
8:19

5:09 as Rx'd
205

Subbed a modified version of the CrossFit 864, Clinton, SC WOD
4 rft of:
5 thrusters (115)
50 du's
20 t2b
13:39

Time 7.02
Back squat 70kg

m-6foot2-234lbs-22

Dead lift instead of squats (all the racks were taken one guy was doing curls...)

225lbs
4:26

Had a blast a Crossfit Forever Strong L1 this weekend. Thanks to all the coaches! You all were awesome!

what a sick time at the Level 1 class at Trident! Great gym...Chriss and Andrea were wonderful hosts. Mike G....you kept us engaged all the time with your flowmaster skills! Thanks also to Joey, Courtney, Karen, and "no-rep" Steve for your insight. This kid is pumped to work on my air squat..hell...I may even go for a new 1 rep max air squat! Keep up the great teaching and setting the bar high for our community!

8.36" unbroken back squats 70kg Ghd pneu

Awesome weekend @ CrossFit Tomball, TX for L1 Training.
So much great knowledgable information was poured into me this weekend by some amazing people. Oh and the slow clap will be definitely making it's debut.

Many Thanks to WONDERFUL trainers.
Eric, Pat, Chase, Spencer, Christmas & Michelle

Awesome weekend @ CrossFit Tomball, TX for L1 Training.
So much great knowledgable information was poured into me this weekend by some amazing people. Oh and the slow clap will be definitely making it's debut.

Many Thanks to WONDERFUL trainers.
Eric, Pat, Chase, Spencer, Christmas & Michelle

M/43/181

235#BS
AbMat S.U. no GHD

4:38

Awesome weekend @ CrossFit Tomball, TX for L1 Training.
So much great knowledgable information was poured into me this weekend by some amazing people. Oh and the slow clap will be definitely making it's debut.

Many Thanks to WONDERFUL trainers.
Eric, Pat, Chase, Spencer, Christmas & Michelle

6 minutes
315# squats

28/190/93
253lb/135kg
5:55

5:28

120 lbs.

M/29/5'11/176
5x (BS@185 + 20 GHD situps)
8:30

6:20 185lbs

m/36/5'4/130

M/5''7/185
5:52 @275#

5:49
As Rx'd
160 back squats (too light. should use 180+)
10 GHD sit ups

Day 3 of Crossfit...

As rx'd.
135# 5:44.
M/32/6'1"/214

M/5"10/185/40

4:32 @185

5:30 at 165/GHD

Fun!

4:37 @ 255#.

Full ROM GHDs. Back squats felt good - last rep was tough in rounds 4 and 5. Fun WOD.

Cash-out: Reverse hyper x20, back extension x20, strict T2B x10, sotts press @45x10, some light ring work.

M/33/5'6/166

Five rounds for time of:
5 Back squats
10 GHD sit-ups

135# Squat.

6:32

Awesome weekend for level 1 at CrossFit Morristown! Big thanks to Karianne for hosting and Joe, Spencer, Jenn, Nick, Jason, Matt, and Jonathan for running a great course!

M/28/185
@275
6:16

90kg
6:59

Level I in Buenos Aires! Animal!

Miranda, Lance, Carlos, Connor, Ricardo ! Congratulations and Thank you !

att

Augusto Giordani
Brasil

CF Level 1 CF Cert in Reno! Thanks so much to Chris, Kimmy, Kelly, Hollis, Dave, John, and Jim. Your patience and knowledge was so inspiring. Special thanks to Kelly for getting my through the last 9 thrusters!

Thank to the fantastic Crossfit staff who spent their entire weekend teaching the level one cert in Morristown NJ i will be able to do what i love by helping other people with a better understanding of CrossFit! I extend a great thanks to Joe Alexander and hope to come close to his programming skills one day, Jason and Spencer for keeping my ass back maintaining the proper form, Karrianne for letting us use her fantastic facility as well as putting me in the center(awesome), and the rest of the crew there teaching the course! You are excellent teachers and masters at your craft and I'm honored to have learned from y'all. Thanks again!

M/18/5'11"/175
squat 225lb
12:15

292
4'35''09

Thanks for a great level 1 cert @ Crossfit Verve.
Excellent instructors: Cherie, Nicole, Matt, Zac, Russell and "PC" Doug! I was amazed at how far many folks traveled -Nebraska, N & S Dakota, New Mexico, WY! Thanks again all!!

M/43/5'8"/173

245 lbs and GHD as RXd

5:22

5 rounds @ 185#
2 rounds @ 225#
around 19:00

As RX'd...sort of:

At home gym, no bar and max dbells are 52.5 #'s. So I improvised by tossing a 50lb Kettlebell into a backpack and wearing it on my chest...Get-r-done!
155# (all I had)x5 for 5
GHD's x10 for 5
6:58

M/29/6'1/190

275# squat (about 80% of 1rm. oops. still did all sets unbroken)

6:22

Amazing Mind Blowing weekend at Guerilla Fitness/CrossFit Morristown NJ!

Coaches Joe, Jason, Spencer, Karianne, Jenn and all of the interns (Nick), truly were an open source of CFit gold:) Thank you for your depth of knowledge and passing along your coaching tactics:)

2 major things that impressed me most about the weekend was the culture and how warm and welcoming everyone (including the attendees) were. Second was that I have coached Personal Defense to all ages, mma fighters and just general martial arts for over 12 years. This course definitely has fired me up plus has give me more tools to improve my coaching capacity:)

Can't wait till February for the CrossFit Defense Course!!!!

m/23/250/6'

315# unbroken- 6:00 sit ups against wall, with abb mat.

Thanks to the CrossFit Training crew from San Diego for a wealth of great information at the Level 1 Trainer Course in Chandler, AZ this weekend. I'd recommend this course to all of my friends!

5'58 with 315lbs back squat and full range GHD situps

feel like I did a good time for once
I realized just today how much GHD situps engage quads!

See ya have fun!

58M/5'9"/185

165# BS, touch-floor GHD, 8:43

M/29/143#

Rx'd with:
187#/85kg back squat
Full ROM GHD's

5:19

22/m/5'7/165lbs

7:33 @ 225lbs

double WOD

Five rounds for time of:
5 Back squats @ 215lb
10 GHD sit-ups

5:45

Tabata Squat (15)
Rest 1 minute
Tabata Pull-up (7)
Rest 1 minute
Tabata Push-up (10)
Rest 1 minute
Tabata Sit-up (12)

Total (120+56+80+96)

M/52/190lb

7.15 at 185 lbs for BS

275lb squat
10 decline situp(no GHD)
5 rds
Time: 5:43

M/27/195lb/6'

30/M/204
2 rounds @ 225lbs
3 rounds @ 275lbs
6:21

170 lbs (77kg) 7:52

Great weekend! Learned more then I ever thought I would or could. Thank you to all the coaches at crossfit ss - Jacksonville for everything!! And making me this sore! Haha. Xox

Level 1 at CFB Petawawa: Huge thanks to Todd, Jason, and Matt for making your way to some back woods town in Canada and spreading your Crossfit wisdom!

Wendler 3x3x3:
160x170x180
Last set 9 reps
WOD: rx'd
150#
4:13
Need to go heavier next time.

Thanks for an awesome Level 1 at CrossFit Rocks. Loved learning from Danny, Lily and Doug. Such professionals!!!!!

8.11 @ 225, awesome WOD

M/45/5'11"/195

5 rounds

5 165# back squats
10 GHD sit-ups

6:42

Crossfit SouthSide...Hell yeah!

M/27/6'0/185

4:11 @ 205 rx

F/27/5'5"/120

4:40 @ 115# (70% 1RM) Rx

7:35 @225 lbs.

M/35/6'3"/200

6:12 @ 225

Subbed 20 Abmat situps for 10 GHD situps

M/31/6-3/237

205 BS
Time- 6:56

M/49/6:38 @ 285lbs

M/28/177.6lbs

225lbs @ 3:21

5RFT:
5 back squats (245)
10 GHD Situps
Time: 6:03

m/44/200/5'11"

row 500

5 squat @111#
10 roman chair situp

5 sets
7:14

1st crossfit wod in a long time. squats felt really wrong during warm up, so I stopped at 111. Felt like something was going bad in hanstring/groin area. felt better by the end.

5:38 (225#, 1RM ~300#)

M / 27 / 6-3 / 230
5:38 @ 225

5RFT
back squats: 45# bar
10GHD Sit-ups
6:40

molly 4:32 (45#)
kelley 5:05 (125#)
cale 4:17 (155#)

no GHD in our garage gym so we used the straight legged sub in the video

Ninja Trainer's Chuck, Leah, Andy, Nicole, and Sara thank you for the awesome weekend at CrossFit SS! I learned so much and loved taking that knowledge into the box this morning to talk with my lead trainer. I hope to see you all again. Leah, go HAM at the GAMES, you're a BEASTET :) Thank you all. HELL YEAA!!!!

F/32/128
140# (70%)
5:55

Great time at Level 1 cert in Tomball, TX. Big thanks to all the trainers (Eric, Michelle, Pat, Spencer, Chase, Christmas). You all kept it light and entertaining and still educational. Key takeaways: get your hips open and the slow clap!

No power rack. So did 10 light weight back squat

Five rounds for time of:
10 Back squats(38.5kg, 85#)
10 GHD sit-ups(Swiss ball)

7:20

5:35 as Rx
185# Back Squats
Full range on GHD
Loved this one.

M/29/210lbs

Back Squat @ 225lbs
Regular sit ups

Time: 5.45

Had a blast and am amazed at how much I learned this weekend at crossfit champions. Pat Barber you are truly a gentleman and a scholar, and my opinion stands firm that you are still way cooler than Rich Froning bro! Magic Chase and Spencer y'all were phenomenal coaches and everytime y'all spoke I think I learned something new, definitely planning a road trip to Dallas for a drop in! Eric your passion is admirable and I look up to you as a trainer, awesome to see guys of your caliber so humble and still enjoying what they do!! Christmas, between that strict muscle up, your room filling personality, and you shredding my squat position, i'd be more than happy to buy you dinner next time your in Houston to show my thanks and appreciation, and if you wanted to call it a date that'd be ok with me! Last but not least, thank you Michelle for all you've done behind the scenes for the sport and I'm sure all of this wouldn't have been possible without somebody like you willing to dedicate the time and effort to make it happen, crossfit has changed my life and for that I thank you! And the old gym governor in me envies your lat spread, great pull ups! Alright gettin off the soap box now.... but the slow clap has only just begun!!!!!

Did some cardio, abs too sore to do any more situps

Justin, Ali, Joe and Joe -- the Level 1 Course at River North in Chicago was outstanding! You all had amazing attitudes and I was able to take something away from each of you and your coaching styles. Thank you so much for showing me the bigger picture of what CrossFit is all about! Enjoy your brief time off and I hope our paths will cross again some day!

- April from Iowa

Nadia, Chris, Jesse ,Curtis, Tommy, Scott and the rest of the staff at the crossfit HEL level 1 trainer cert kicked major ass. Its definately not your guys first rodeo. I used what you showed me this weekend and was able to increase my snatch by 10 lbs! This is huge because I've been stuck forever!! Can't wait see how the rest of your knowledge will affect numbers. Should have definately opened a door sooner to let some o2 in the place when all those heaters were going. Fran time slowed by 20 seconds to 3:12. And I'm 100% positive I'm not in worse shape than i was when i did it last. Never've felt so gassed. Excellent slow motion movement demonstrations and very funny Jesse. Thanks for the beer!

As rx'd.

5:11 (275 lb for back squats)

2:38 (205 lb for squats and replaced GHD with regular sit-ups)

M/38/160#

5:07
160# back squat
situps with abmat

44/m/176cm/73kg

As rx'd

185 pound (84kg) back squat

6:06

70% of my 1RM back squat (120kg)

Very sore from yesterdays tabata this.

Level 1 Cert @ Trident CrossFit was Awesome! Great staff, fun people, and a PR!! Thanks to everyone involved in putting the cert. together!

m/42/5'8"/175

155# Back Squat 5 reps
10 GHD sit ups

5:09

THis was after a buddy and I did Fran @ 65#

M/19/5'11''/160

~ 6 Minutes @ 160
bad form on squats, had to redo.
Gotta watch that form!

Level 1 at Trident was a great experience. Prior to 2012, I had never lifted any weights, ever. I played sports, but knew nothing of fitness. Finding Crossfit has been one of the best things to happen to my fitness.

Thanks to the Seminar staff, who kept me focused the entire time. Mike G., I appreciate your humor and ability to keep us on our toes. The breakouts and small group work was what I enjoyed the most.

If anyone is thinking about taking Level 1, for themselves, or to teach others, Do it.

225# B Sq
floor "GHD" sit ups w ab mat

8:27

L1 Course in Jacksonville this weekend was an amazing experience!! One of the most well versed, able and fit groups of people I've seen and had the opportunity from which to learn. Our crew of leaders, (Chuck, Leah, Andy, Sarah & Nicole) were super organized, time efficient, knowledgeable on all topics and able to apply all aspects of this CrossFit in a format that was advantageous to everyone that attended the course.

They wasted no time in packing our brains with proper form and expertise! This was worth every cent and minute spent this weekend!

You guys rock! Good luck to you in the future of your fitness endeavors!

Hopefully more skating to come :) ...

Had an awesome weekend with Joe, Jon, Justin, and Abi and the level 1 group at River North in Chicago! Very knowledgable group and had an excellent way of presenting the material! Can't thank them enough for the start they have given me. And Abi could definitely squat me... Best of luck to them all in the future.

200 lbs squats

4mins 26

165lbs, 36, 5'8"

6:58 @ 240# for Back Squat

L1 Course at Champions Crossfit in Tomball, Texas. Just want to say we had the best coaches across the board. They not only kept it interesting, but also extremely lighthearted and comfortable even during the rain and power outage on day 2. I will definitely be a better coach/trainer for this, I took away more information and training tips than I thought I would. Shout out to Eric "I'm not Chris Spealler" O'onnor, Pat "The Manimal" Barber, Spencer "Spener" Nix, Christmas Abbot, Chase "Getting Paid" Ingram and Michelle Moots. I wouldn't have chosen any others for our 60 large class, HQ chose well. Thank you Champions Crossfit for hosting this L1 Training course.

5:05 @ 185#

Trident CrossFit Level 1. I really appreciate the knowledge and experience. Thanks Mike G and Chriss for breaking it up with some good humor! And a special thanks to Courtney for the motivation when I needed it the most!

Awesome weekend at Tuluka ,Bueno Aires. Incredible L1 Seminar
It's great to be part of this wonderful community !

Thanks a lot to Miranda, Lance, Connor, Carlos and Ricardo and all of participants.

Cheers from Brazil !

Awesome weekend at Tuluka ,Bueno Aires. Incredible L1 Seminar.

It's great to be part of this wonderful community /1

Thanks a lot to Miranda, Lance, Connor, Carlos and Ricardo and all of participants.

Cheers from Brazil !

M/ 38/ 134 lbs/ 5'-6"
I did NATE last night. I had not done that WOD in over 2 months and my calves were still pretty sore from doing like 700 DUs in a warm up DU ladder.
I got a PR of 16 rounds, right at the end of the 20th minute.

Had a great group of coaches that really made this a fun and unforgettable weekend!! Tomball, Tx

F/46/5'4"/160

Warmup WOD: ‎3 rds 800 meters, rest 2 mins between rds: 3:47, 3:52, 3:44. 1.5 miles 11:27. Better than last time.

5 rds 5 backsquats 95#, 10 gh situps for time, 6:17.

M /36/100kg/6ft2
No squat rack or GHD so;
5 Rounds
5 Front Squats @ 72.5kg
10 straight leg sit ups
5m28
On the orders of Steve doing Helen tomorrow.

Squat @ 225, 4:59

3:42 as RX'd

200 lbs is 70% of 1 rep max.

Felt as though I was going to have my legs collapse from under me as I walked away from the gym.

I had an amazing weekend in Jacksonville, FL this weekend with Andy, Chuck, Sara, Nicole and Leah. These 5 were so nice, personable, approachable, and knowledgable! I couldn't have asked for a better crew. I'm so sore and my hands are ripped to shreds but because of their instruction and enthusiasm, I was able to knock 1:18 off my old Fran time. Now to just knock off a couple more minutes.....

Thanks again guys! I can't wait to pass on what I have learned to my gym! If you are ever in the Tampa area, look us up at Crossfit Rebels in Clearwater!

F/25/5'4"/120

5:40
95lbs

Some wods kick my ass and some I feel real good. This one was a good one.
Rx- 185 ( next time heavier)
4:15

M/38/180

M/36/5'4"/146lbs
185lbs for squats
5:11

5 rds, 5:26
225# x 5/straight leg sit up x 10
5 rds, 7:16
80# dumbell bench x 5/superman x 10
2.25 mi jog in 20 minutes and a good stretch

Found crossfit about a month ago and am loving it! I would up the weight on squats next time. Didn't think that the first 5 rounds as prescribed was enough of a work out. Was about a 45 minute work out including warm up. Am I over-training?
M/47/6'/178#

Still Sick, No WOD today, need to recover
M/55/6’/205

Awesome L1 course in Tomball, TX! The coaches rocked! Thanks to Eric, Magic Chase, Spencer, Pat and Christmas! Now if I can get that email I'll be stoked!

So nice to see you guys again...

Three Guys Rotating Squat/Box GHD Sit Ups
M/20/6'4"/208
M/23/6'0"/187
M/25/6'5"/211

Squats 165-205 lbs
12:06 total all three

This was an epic weekend, CrossFit Insurrecto in the Philippines was lucky enough to have coaches Chris Russell, Denise Thomas, and Jami Tikkanen come over for the first ever L1 Seminar in the country! These 3 have made me fall in love with CrossFit all over again! Can't even describe how great this weekend was. Thank you guys.

No squat rack, did my own thing...had to clean for the squats and I am not brave enough for more than 165 without more coaching.
Did:
Three rounds:
10x165 squat
15 sit-ups with 5lb weight
Then two rounds:
30 one-armed kettlebell swings: 1 pood
15 sit-ups with 10lb weight
12:01

Awesome Level 1 at Guerrilla Fitness. It's amazing to see such knowledgeable professionals who truly have a passion for what they do. Keep it up!

5:01, 135 lbs, should've gone heavier but could feel strength imbalance still, no GHD, used sub shown in video

8:30 w/ 155#...should have gone heavier.
Don't know how so many got such fast times...I lost a lot of time just getting into/off the GHD.

6'/182#/42/M
5:58 @225#

3:42 as Rx'd w/ 185#

60 kgs
5:00

10:48, 215#s

Good weight but could've went heavy, unbroken sets. OK, GHD sit-ups...took a lot of time getting in and out of it, adjusting it, stopping a few times. I don't know what was going on today but I couldn't get in a rhythm at all. Nothing felt right on the GHD, and I don't ever remember my low back hurting before, I couldn't do them if I touch the ground on the way back, so did them to the standards of Tanya Wagner. I guess my back still isn't 100%. Work on it.

GO HARD, HAVE FUN!

M/28 200lbs

Used 315lbs unbroke. 4:22

That's my best crossfit workout time yet. 1 1/2 months in!

185#
4:21

51/M/185
7 GHD's
185 lbs squat
7:36

f/33/5'6/140

5:09 @ 110lbs

10:21. 155 for first set, 175 for other 4 sets, A2G. 5 reps for GHD situps, but performed them properly by dropping arm behind and to the ground.

squats at 265. Done in about 7 minutes. Quads are crushed now.

Drinking tequila now.

5 rounds
165 lb back squat
10 straight leg sit-ups
7:40

F/25/135

3.29 Rx'd @ 175

5:22 @ 185# Rx

80 kg front squat , 15 KTE ...7,41 !!

M/38/170

RX

6:46 @ 245 LBS (70% of 1 rep max)

*Only one GHD in our box, so slight backup but we spaced ok most of the time*

M/24/6'/160

Goal: 15:00
Actual: 8:52

5 rounds
5 185# Squats
10 Box Jumps
15 Weighted Sits
9:09
Then
15 PullUps
25 PushUps

Jeff @ 2.0
275# high bar
8:25

C-
Changed weights throughout
135#, 135#, 145#, 155#, !65
7:31

m/18/185/5'11
4:45 Rx'd

7:50 using 265 pounds on the squats.

8:07 @ 275#. Fun.

245#

6:02

6:56 at 275#

no GHD

M/29/73"/210#

5:10 @ 225#

Rxd @255
5:45
M/6'3"/215

8 rounds of 3 back squat 415 on last set

Then

Five rounds of:
5 back squat (285#)
10 weighted situps with ab mat (45#)

3:42

4:05 @ 115lb

M/22/5'11"/183

RX'd @ 275

7:49.1

wasn't feeling well. did a lot of leg/core day before

m/34/5'8"/175lb

rx'd @ 215 (probably should have gone with 225 but it felt pretty heavy during warm ups)

4:23

I stay about a week back on WoD so I can add stuff that isn't hit as hard over the next few days.
m/27/170#
185#
7:30

crossfitting a few months this time around. was a fun workout to blow through.

m/39/5'9/176
CFWU-2 + HSPU 2nd. Shortcut since alarm messed up b/c of power outage.Superman. Burgener. DU.
7:48 @ 265
70% of 1RM=252
3 notches on Clubworx GHD. Need faster cadence on GHD. Squats not bad. Knees came in a little.

185x3 205x2 squats

For the first time did real sit ups with full extention...didn't have hands touch the floor behind me but was upside down looking back

8:12 with 315# (75% 1rm)

`14', 225lb squat onto med ball. 480th.

As rx:
BS: 150lb (75%) x5
GHD: x10
5 rounds, 6:45

7:30 (timed only 4 rounds - weight 135 then 185)

First real wod after being out for more than 2 months while recovering from Hurricane Sandy. Also, nursing a pulled shoulder. Felt good to be back. Only timed last four rounds as I forgot to start the timer.

Good workout. Did ~77% of my 1RM on the back squats (216 lbs) 5:59, did all back squats unbroken :D

285 squat, did situps with feet on wall touch toes. 7:04

forgot I did 15 situps to make it a lil harder as the sub for ghd.

Cindy
14 + 5 p/u

185# squat

7:31

225#

11:42

m/42/5'8/240

205 lbs, and subbed KTEs for sit-ups

11:42