February 18, 2013

Monday 130218

Back Squat 5-5-5-5-5 reps

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CrossFit Level 1 Certificate Courses: CrossFit TNT, Atlas CrossFit, Alamo CrossFit, CrossFit One, CrossFit Reston, CrossFit Hawaii, CrossFit Country, CrossFit Del Mar, CrossFit Verve, Studio 55 CrossFit, CrossFit Stockport, CrossFit Reykjavi­k, CrossFit Rev X, CrossFit Durbs.
CrossFit Coach's Prep Course: CrossFit Orlando.
CrossFit Kids Course: CrossFit Strong.

"Coaching The Overhead Squat" with Justin Bergh - video [wmv] [mov] [HD mov]

Posted by Pukie at February 18, 2013 5:00 PM

What a great weekend in Denver. I learned a lot from watching Pat and Neal at lunch and then having them instruct us... great group of coaches

Comment #1 - Posted by: Andy Newell at February 17, 2013 5:12 PM

Awesome Class!! Staff was phenomenal. Ill always remember that Posterior Chain!!

Comment #2 - Posted by: Steven at February 17, 2013 5:12 PM

Great weekend, great coaches. My brain and my glutes are fried. Thanks Chicago Seminar

Comment #3 - Posted by: Steve at February 17, 2013 5:17 PM

Just finished L1 course in Vancouver! Such an amazing time and learning experience! Staff was incredible! Thanks for all the hard work and for pushing myself and everyone else!

Comment #4 - Posted by: Morgan H at February 17, 2013 5:19 PM

Thanks Mike G. and all of the awesome seminar staff. Excellent group of instructors and very helpful course. ;)

Comment #5 - Posted by: Cathy P. at February 17, 2013 5:25 PM

Great course, thanks to all the great instructors/coaches.

Comment #6 - Posted by: Kevin P. at February 17, 2013 5:30 PM

Awesome cert!! I wanna give many thanks to the coaches(Joe,Jenn,Keith,Austin,Rory and Natasha) THANKS GUYS!!!

Comment #7 - Posted by: Brandus W at February 17, 2013 5:32 PM

I attended the crossfit seminar in St. Charles, MO this weekend, and I was blown away by my experience. I was humbled by my instructors, Joe, Austin, Rory, Jenn, and Keith. They have a knowledge of crossfit that I believe to be unparalleled to the majority of crossfitters out there. They were well versed in everything technical from the science to the application. They shared real experiences with us that allowed us to gain a better perspective when teaching our new crossfit clients. I couldn't put a price on this experience, but I will say that $1000 was a steal and worth every penny. Thank you all so much for making this experience incredibly fun.

Comment #8 - Posted by: Josh R at February 17, 2013 5:33 PM

Loved my Level 1 class at St. Charles, MO.
Kudos to the awesome staff and the Crossfit community.

Learned so much about form and the Crossfit model, but love this community even more.

Comment #9 - Posted by: Brian Rice at February 17, 2013 5:35 PM

Great weekend at the Level 1 cert in Oviedo at CrossFit Country. Big thanks to Crossfit Country for hosting the Level 1 Cert. Thank you to all the enthusiastic and knowledgeable coaches from the seminar staff for facilitating an experience like no other. To all you new CrossFit Level 1 Trainers, I wish you the best of luck in all your future endeavors. I know I'm looking forward to changing some lives and molding some incredible athletes.

Comment #10 - Posted by: Anthony Morisi at February 17, 2013 5:52 PM

Just finished up the Coaches Prep class in Orlando. Phenomenal class. Dennis, Chuck (who taught my L1 3 years ago), and Chris just did an amazing job. I would highly recommend this class to any active L1 coach with a year or more of coaching under your belt. This seminar will help you refine your coaching queues and develop a much better eye for sometimes subtle faults that occur in the foundational movements. I strongly feel that this seminar has given me tools that will help me be a better coach and a better athlete.

Comment #11 - Posted by: Jeff Rice at February 17, 2013 5:54 PM

Loved my class at Atlas in Chicago. I now KNOW when my posterior chain is loaded... and I'm still feeling it! Seriously, great coaching, learned a ton. Good fun. Thanks!

Comment #12 - Posted by: Pam at February 17, 2013 5:59 PM

Awesome class at Crossfit Country. Learned a lot that will carry forward into my training and training others. Thanks to all the the trainers. It was a great experience.

Comment #13 - Posted by: Rob Bobyack at February 17, 2013 6:04 PM

I had the greatest time at Atlas CrossFit in Chicago this weekend. I cannot say enough about the fantastic and hilarious trainers that were just a wealth of knowledge! Eric, Abi, Joe, Rudy, Doug, Kevin--I feel so lucky to have you guys share your experiences and coaching cues as I really felt like I was learning from the best! I have been wanting to do this for so long and am extremely grateful for all that I have learned to take with me back to my box to help others. I am hungry even more now to improve in every aspect and get back in the gym . I cannot thank you all enough, I had the BEST time with you all!

Comment #14 - Posted by: Kasey Pontarelli at February 17, 2013 6:06 PM

I attended to the Crossfit Level-1 trainer course in Vancouver, BC this weekend (Feb 16-17, 2013). Thanks a lot to Kurtis and his crew for coaching us and sharing all their experiences. It was so much fun and challenging. Love CrossFit and the CrossFit community because of changing my life in a good way!!

Comment #15 - Posted by: Gurkan Y. at February 17, 2013 6:08 PM

I attended the CrossFit Level 1 seminar at CrossFit TNT. The entire experience was way more than I expected. I was very impressed with the staff, their knowledge and emphasis on the foundational movements. It was a great experience.

Comment #16 - Posted by: John at February 17, 2013 6:10 PM

I have no idea if I'll pass, but I definitely gained some brain wrinkles in St. Charles this weekend. Thanks to Joe, Jenn, Keith, Austin, Rory and Notasha. I am so in awe of you guys, and especially Jenn's strict muscle-up. You guys rocked!

Comment #17 - Posted by: Jessica at February 17, 2013 6:42 PM

I had an amazing CF experience this weekend at CF kids course @ CF Strong. Ali,Kegan, Eric and John were great. Thank You!

Comment #18 - Posted by: KELLY McQueen at February 17, 2013 6:46 PM

Having attended the Level 1 course in Oviedo FL this weekend, all I have to say is HECK YA! Seminar staff was incredible and feel lucky to have been able to learn from each one of the talented coaches there, a special thank you to them. Also, thank you Crossfit Country for letting us work there what an amazing place. To all the classmates working hard next me I wish you all the best!

Comment #19 - Posted by: Erik Jarry at February 17, 2013 6:46 PM

Great seminar. The energy from the coaching staff was electric! The knowledge was unending! Thanks to Joe, Jenn, Rory, Austin, and Keith for sharing their expertise. And thanks to Jeff and Rochelle at CrossFit TNT for hosting.

Comment #20 - Posted by: Jesse at February 17, 2013 6:52 PM

Great seminar in St. Charles MO. Learned so much about CF ideals and methodology. Want to thank my squat instructor Rory for staying on me all weekend and not letting even the tiniest flaw go unnoticed! Great job all around from the staff.

Comment #21 - Posted by: Rob Figueira at February 17, 2013 6:53 PM

Thank you to the coaching staff, participants, community, and crossfit TNT in St. Charles, MO for providing an awesome L1 certification course. Everything was phenomenal!

Comment #22 - Posted by: Michelle at February 17, 2013 6:53 PM

CrossFit Kids staff- Erik, Ali,Kegan and John - thanks for a great weekend of instruction. Group 1 rocked it!!!!

Comment #23 - Posted by: Josh at February 17, 2013 6:54 PM

Great weekend at the Level 1 cert in Oviedo at CrossFit Country. I learn alot and came from Puerto Rico to take the seminar and i have no regrets, asome job coaches.

Comment #24 - Posted by: Charlie at February 17, 2013 7:00 PM

Awesome weekend with some Crossfit badasses! Zac- everyone is jealous that we received coaching from you...and they should be. Nadia- you are a great speaker and inspiration. You totally had that lift! Pat- despite you loosing your voice, you were still able to impress us all....Plus your snatch form is pretty good, I guess. Zach- you became my favorite the minute you mentioned the tv show, The New Girl... and when you pushed me during Fran. Neal- you are a big, scary dude and it's clear you know your fitness, thanks for making it fun and for intimidating every man there who thought they looked good with their shirt off! I am a lucky lady for sure!

Comment #25 - Posted by: Amy at February 17, 2013 7:04 PM

Best birthday ever @ LEVEL 1 (CROSSFIT COUNTRY/OVIEDO, FL)!!!! SO MUCH THANKS TO ALL OF AMAZING COACHES THIS WEEKEND - Crossfit has forever changed my life, and this weekend was yet another awesome experience. I learned so much from you all, so so soooo soooo much!!!! I really thought I would be uncomfortable and perhaps even unwelcome as the only over 200lb gal there, but you were seriously ALL completely amazing!!!! I can't thank you enough for the wealth of knowledge you've shared this weekend. <3

Comment #26 - Posted by: Danika (Alaska) at February 17, 2013 7:10 PM

Finished CF 1 course in Chicago @ Atlas Crossfit. The course was amazingly educational and instructional. What made the course even more amazing were the group of instructors that ran this Chicago course, talk about passion for and knowledge of crossfit. This crew was tight and if i didn't know any better i would have thought that they have been teaching together for years. I think every crossfiter should take up this course to better themselves. Cheers, Gerard.

Comment #27 - Posted by: Gerard Alleje at February 17, 2013 7:24 PM

What a fantastic learning experience. Words cannot express the gratitude I have for the trainers (Abi, Doug, Eric, Joe, Nick, and Rudy) this past weekend while attending the Level 1 Cert @ Atlas CrossFit. The affiliate provided for a great learning environment, but what made it over the top was the CF Level 1 Seminar Staff. I recommend the course to everyone even if you have no intention of ever training or opening a box. It's worth the price of admission for sure. Lastly, it was a pleasure meeting all the attendees and I hope someday our paths cross again. Here's a toast to Peanut Butter and Honey sandwiches!

Comment #28 - Posted by: Joel Scarbrough at February 17, 2013 7:26 PM

Austin Malleolo has really long arms. Thanks Hobart!

Comment #29 - Posted by: Tony No Bread at February 17, 2013 7:27 PM

Level 1 seminar in St Charles, MO was a great time! The instructors were not only knowledgeable in all areas of CrossFit, but they were also enjoyable to learn from and they were even able to give us some awesome "treats". Had a great weekend and want to say thanks to Joe, Keith, Austin, Jenn, and Rory!

Comment #30 - Posted by: Derrick Barker at February 17, 2013 7:37 PM

Blown away by the amazing team and programming that took place this weekend at Reebok Crossfit One. James, Mel, Austin, Spencer, Mat, EC were the best team I could have asked for. I learned so much and will carry it with me for the rest of my life. I hope that I can do my "Red Shirts" proud in the future. I just hope I passed the test :P

Comment #31 - Posted by: CraicStina at February 17, 2013 7:38 PM

Any suggestions for what weight to use when this is your first crossfit workout?

Comment #32 - Posted by: Danny at February 17, 2013 7:39 PM

I Participated in the San Antonio CrossFit L1 trainer course and was blown away by the staff they were awesome. Big shout out to Russell Lance Casey Gale Michelle Jevon Y'all made the course a blast to participate in. Hit up Capstone CrossFit if you are ever in Lubbock.

- The Garrett

Comment #33 - Posted by: Garrett Poole at February 17, 2013 7:39 PM

I have had an amazing experience that most teenage girls could not say that they have had this past weekend. After attending the Level One Trainer Course at CrossFit TNT this weekend, I have definitely gained a lot of knowledge about CrossFit and everything it has to offer. A huge 'thank you' to all of our amazing coaches- Joe, Jenn, Rory, Keith, Austin, and Notasha. You guys are amazing!

Comment #34 - Posted by: Kate R. at February 17, 2013 7:40 PM

James Hobart has hu-frigin-mongus calves! Just had to balance out the field for RCF1. Great class all weekend. All the instructors were so knowledgeable and humble. I cant't wait to run into the staff and the members in the class with me during other cf events!

Comment #35 - Posted by: Ben G. at February 17, 2013 7:41 PM

What an experience! Kurtis, Connor, Katie, Austin, Jason, Chris and Angie, YOU ROCK! There is nothing quite so humbling and inspiring as learning from masters of movement. I've come away from his course with a long list of things to work on and an equally long list of tools to get it done. Thank you for taking the time to share your knowledge.

Comment #36 - Posted by: Tom Wahl at February 17, 2013 7:42 PM

Thank you Crossfit Durbs for hosting a brilliant Level 1 trainer course and to Matt & Cherie Chan, Denise, Jonny, Jobst, Chad. We had a great time

Comment #37 - Posted by: Michiel at February 17, 2013 7:48 PM

Thanks Mike G, Bobbie, Jenny, Andy, Chris & Joey and CrossFit Country, Oviedo FL for the awesome experience! You guys were great! Learned a great foundation for coaching from all of you and look forward to the next level of crossfit eduction and practice :) can someone send me the group pic for Oviedo to me: erikanigh@gmail.com?

Comment #38 - Posted by: Erika Nigh at February 17, 2013 7:53 PM

Great L1 seminar this weekend in St. Charles, MO. Joe, Jenn, Austin, Keith and Rory rocked! Very knowledgeable - great instruction! Thanks to CrossFit TNT for hosting.

Comment #39 - Posted by: Sean Parini at February 17, 2013 7:54 PM

Yes of all words I spelled education wrong! Where is auto correct when you need it ;P

Comment #40 - Posted by: Erika at February 17, 2013 7:59 PM

Yes of all words I spelled education wrong! Where is auto correct when you need it ;P

Comment #41 - Posted by: Erika at February 17, 2013 7:59 PM



Comment #42 - Posted by: jiggastemple at February 17, 2013 8:07 PM



Comment #43 - Posted by: jiggastemple at February 17, 2013 8:09 PM

What a great Level 1 experience at CrossFit TNT! Thank you Joe, Rory, Jenn, Keith, Austin, and Notasha for helping me to become a better athlete and future coach. The weekend exceeded my expectations, and I can't wait to to keep working. Muscle ups here I come!

Comment #44 - Posted by: Monica D. at February 17, 2013 8:11 PM

AWESOME LEVEL 1, all the mystery behind coaching was finally revealed with a great crew. Thank you Justin, Dave, Sarah, and Kimo! Can't wait to start coaching others as well as improve on the faults I learned about myself.

Comment #45 - Posted by: Gary at February 17, 2013 8:17 PM

Really appreciated the great work of the seminar staff at the L1 Cert in St. Charles, MO at Crossfit TNT. Joe, Austin, Jenn, Rory, Keith and Notasha did an awesome job communicating all the content and creating an atmosphere of community within our groups.

Comment #46 - Posted by: Kyle at February 17, 2013 8:24 PM

Congrats to all the new L1 Trainers!


Comment #47 - Posted by: Playoff Beard at February 17, 2013 8:32 PM

Awesome Level 1 course this weekend in Vancouver! Learned a ton from some super rad coaches! A big thanks again to all the staff!

Comment #48 - Posted by: Acacia at February 17, 2013 8:33 PM

Awesome time at the CF Hawaii cert. Coaching staff (Justin, Dave, Sarah, Kimo) was top notch! Key phrase all weekend: Open the hips!

Comment #49 - Posted by: Mike at February 17, 2013 8:37 PM

Attended the L1 seminar in San Antonio, wow! Great coaching and sooo much knowledge to take in from this seminar staff. Huge thanks to Lance Casey Jevon Michele Gale and Russell for your cues, consider them stolen.

-Enrique (with the 1:58 Fran) so to speak

Comment #50 - Posted by: Henry at February 17, 2013 8:42 PM

Attended CF L1 cert in St. Charles at CF TNT this weekend. Amazing coaching staff, very inspirational, didn't realize how much I wanted to be a coach until I met these guys and ladies. They were all very professional and showed supreme virtuosity! Thanks Joe, Austin, Keith, Rory, Jenn, and Natasha!

Comment #51 - Posted by: Joshua McClanahan at February 17, 2013 8:46 PM

I had a great time at the CrossFit Kids course this weekend at CrossFit Strong in Dallas. Thank you to our trainers, Erik Preston, Alison Patenaude, John Brown, and last but not least Keegan Martin. It’s great having very informative coaches that are willing to take the time to answer questions and share their experiences. My favorite part of the weekend… Alison kicking John during his demonstration of teaching the forward roll. Thank you coaches! Nick Tucker

Comment #52 - Posted by: Nick at February 17, 2013 8:46 PM

I really enjoyed the Level 1 I attended in St. Charles, MO. The instructors were great from the lectures to the application. I can't wait to take what I learned back to the box. Thanks!!!

Comment #53 - Posted by: Cody at February 17, 2013 8:48 PM

A big thanks to Matt, Cherie, Denise, Jobst, Johnny and Chad for the CF L1 weekend @ Reebok Crossfit Durban!!! So fired up I can barely contain it! Post that Fran video already ;)

Comment #54 - Posted by: Warren Schwartz at February 17, 2013 8:48 PM

Man, I am excited! I have no idea how I did on the test, but the education this weekend was top notch! Big thanks to Jenn, Austin, Joe, Rory, Natosha and Keith at St. Charles MO L1 Cert. Very informative guidance while keeping it light and fun. I LOVE CROSSFIT!!

Comment #55 - Posted by: Sarah Mc at February 17, 2013 8:50 PM

Had an awesome time in St. Charles MO with the red shirts! It felt like i was drinking from a fire hydrant but everything i took away was incredibly valuable. Thanks again guys! P.S. I don't know who gets to grade Natasha, but I thought she did an awesome job!

Comment #56 - Posted by: Jerrod C at February 17, 2013 9:13 PM

Awesome & informative class in San Antonio this weekend the staff was super supportive, knowledgeable, and observant.. You ALL made it worthwhile to say the least. My body and my brain THANKS you.. An experience I'll never forget!!

Comment #57 - Posted by: Chase-AKA-Tara at February 17, 2013 9:23 PM

Justin, Sarah, Dave, and Kimo did an amazing job this weekend at Crossfit Hawaii! Thanks to Kimo for opening up his box for us!

Comment #58 - Posted by: Andrew at February 17, 2013 9:24 PM

Thanks for the great level 1 cert in Vancouver this weekend. Had a blast, learned a ton of amazing info and met some awesome people! Cant wait to put everything I learned to use!!!

Comment #59 - Posted by: Jodi MacKenzie at February 17, 2013 9:37 PM

Durban Level 1 Cert - it was an absolute privilege to spend the weekend in the company of such passionate red shirts. Matt & Cherie Chan, Jobst, Denise and Jonny - thank you for coming out and making the seminar so awesome!

Comment #60 - Posted by: Mark at February 17, 2013 10:03 PM

Had a fantastic weekend at CrossFit Strong with my CrossFit Kids Cert!! Couldn't have asked for better trainers and classmates. Their love for what they do poured over class and into getting me energized to start a new challenge!! Amazing new way to look at our youth and the prospect of shaping the lives that will become our next group of leaders. Makes me very excited for my child after getting to learn from people who have already been teaching and seen the awesome benefits! Thank you!!

Comment #61 - Posted by: Steven at February 17, 2013 10:05 PM

Thank you! Thank you! Thank you! I've fallen deeper in love with CrossFit! I just completed the L1 Cert in Vancouver with the amazing coaches: Kurtis, Katie, Angie, Austin, Jason, Chris & Connor. Thank you for sharing your expertise, your experiences, and your continued passion for the sport. You have given me excellent tips to improve myself and some techniques to help better my clients. The course was so organized, fun, and a wealth of information. This weekend gave me another insight to a lifestyle that I have adopted wholeheartedly and am so excited to continue to push past my threshold and share the kool-aid!

Comment #62 - Posted by: Marife (Mary Fay) at February 17, 2013 10:09 PM

Had an awesome weekend at the Hawaii Level 1 Cert. Couldn't have asked for better coaches. Huge mahalo to Sarah, Justin, Dave, and Kimo for sharing their knowledge of coaching and training. To Kimo for opening his box.

Comment #63 - Posted by: Kendra at February 17, 2013 10:20 PM

Fantastic weekend, so much to take on board, but enjoyed every minute of the experience. Thanks to all the coaches at Crossfit Stockport, UK, for passing on their vast knowledge you have opened my eyes to a whole new world. Can't wait to start my journey into coaching and educating people into the Crossfit way of life.

Comment #64 - Posted by: Ray at February 17, 2013 10:21 PM

Had a great time at the Honolulu L1 Cert. Thanks to the expert coaching from Justin, Dave, Sarah, and Kimo. I learned more than anticipated.

Comment #65 - Posted by: Branden at February 17, 2013 10:23 PM

A truly awesome all-star crew in Denver for the L1 at Crossfit Verve. Excited to have met and been coached by the "Manimal!" Thanks also to Nadia Shatila, Zac Pine, Neal Maddox and Zach Forrest for an eye opening weekend.

Comment #66 - Posted by: Josh W. at February 17, 2013 10:28 PM

Most awesome group of coaches this weekend at the level 1 seminar in Durban South Africa . ! My brain is fried but loving all the info running around in my head !! An unforgettable weekend . Thanks

Comment #67 - Posted by: Nicholas Caracandas at February 17, 2013 11:07 PM

Great weekend with like minded people at level 1 trainer course. Thanks to Reebok Crossfit Stockport for having us, and to Karl Steadman and the rest of the seminar staff for dropping some serious knowledge

Comment #68 - Posted by: Sukh Sidhu at February 17, 2013 11:10 PM

L1 Crossfit Stockport: Fantastic weekend, great course, great coaches! Thanks to Karl, Dav, Phil, Nolan, Max, Sebastian, and everyone else for a top weekend!!

Comment #69 - Posted by: Phillip Grant at February 17, 2013 11:30 PM

Had the best experience ever at the Hawaii level 1 certification! Justin, Kimo, Sara, and Dave have the best coaching techniques I have experienced. Extremely knowledgeable and caring. I am super happy I was able to meet them and learn from them. Mahalo to all of you!!!

Comment #70 - Posted by: grace Grilliot at February 17, 2013 11:34 PM

130218: 90-95-100-100-102.5kgs
120927: 90-95-95-95-100kgs
120303: 70-80-90-90-90kgs

Comment #71 - Posted by: DPL at February 17, 2013 11:42 PM

60kg-65-70-75-80(PR 5 rep max)

Comment #72 - Posted by: Brett (24/M/188cm/77kg) at February 17, 2013 11:46 PM

Mahalo to coach Justin, Dave, Sarah, and Kimo for such a awesome level 1 course! Learned so much!! You guys are a great team! Mahalo again! Aloha

Comment #73 - Posted by: Alika Hoomana at February 18, 2013 12:14 AM

CROSSFIT KIDS is where it's at! Had a great time in Dallas, TX at Crossfit Strong learning how we can shape our children and their future! Huge thank you to Erik, Ali, John and Keegs; the crossfit guys representing the beard; and the ladies for bringing kindness, enthusiasm and beauty to the course!

Comment #74 - Posted by: Jess Begs at February 18, 2013 1:54 AM

Thanks to CrossFit Durbs for hosting a great weekend and thanks to Cherie, Denise, Matt, Jonny and Chad for sharing your knowledge and making us better CrossFitters!!! It was awesome!!

Comment #75 - Posted by: Sally Croucamp at February 18, 2013 2:03 AM



Comment #76 - Posted by: Frank at February 18, 2013 2:23 AM

Was an amazing weekend in St. Charles, MO
at CrossFit TNT. The coaches were great teachers
and made all the members of the class a part of
the community!

Comment #77 - Posted by: Andrew Moskowitz at February 18, 2013 2:36 AM

Is it me or are we on the rest days are for when you are dead programme!?!?!?! Don't get me wrong in loving it

Foam roller and hydration essential ow and that thing called sleep would be real nice for recover between wods

Comment #78 - Posted by: Joe stephens at February 18, 2013 2:54 AM


Comment #79 - Posted by: gb 45/m/71"/185# at February 18, 2013 2:55 AM

Is there a reason why there hasnt been a rest day in the last 5 days???

Comment #80 - Posted by: B at February 18, 2013 3:02 AM

Im so glad I took the course!! the group of trainers were AMAZING! Mike G thanks a lot for showing patients with us and taking your time to teach us. Everyone was kind, helpful and patient GRATE GROUP of TRAINERS and STUDENTS!

Comment #81 - Posted by: grettel "gabby" at February 18, 2013 3:25 AM

Big thanks to the flowmaster Mike G. Great training weekend in Orlando. Amazing group from Bobbi, jenni, Joey, Coach Andy (HELL YAH!!) and Chris, you guys are and amazing group and work well together. Thank you for sharing your knowledge.

Comment #82 - Posted by: John Mason at February 18, 2013 3:27 AM


Comment #83 - Posted by: ART/M/44/5'5"/150 at February 18, 2013 3:32 AM

uh, did I miss something? what happened to the rest day?

Comment #84 - Posted by: jeff sprunger at February 18, 2013 3:37 AM


@Comment #74,77: The rest day was Saturday, which coincided with the Hope for Kenya WOD. Next rest day is Wednesday

Comment #85 - Posted by: Joe Northside m/34/70"/210 at February 18, 2013 4:38 AM



Comment #86 - Posted by: nutfam at February 18, 2013 4:50 AM

Crossfit is constantly varied, including varied rest days. Suck it up buttercup(s).

Comment #87 - Posted by: Frank at February 18, 2013 4:51 AM


Comment #88 - Posted by: Ramsey at February 18, 2013 4:53 AM

Instead of resting, we did Hope for Kenya. Rest is just weakness leaving the body... or something like that. :)

Comment #89 - Posted by: kcsportsdoc at February 18, 2013 5:12 AM

One hell of a weekend. I love every minute of it. Couldn't ask for a better seminar staff. Thank you for all your hard work and dedication to us in St. Charles, MO

Comment #90 - Posted by: Courtland at February 18, 2013 5:25 AM

Thanks to the L1 Denver seminar staff this weekend. Instructors were top notch, right mix of humor and business. Big shout out to Nadia, Neal, Pat, Zach, & Zac. Watching Neal and the Manimal snatch heavy at lunch and then instruct us on it was priceless. Both Zach and Zac are awesome and really know how to lighten up the crowd. And Nadia....her passion for crossfit is clear. And for all those guys....yes, she is absolutely prettier in person. Strikingly beautiful.

Comment #91 - Posted by: Lou R at February 18, 2013 5:25 AM

What an amazing experience! I did the Level 1 @ Crossfit Durbs and got sore hamstrings from PVC pipe deadlifts?!? Posterior Chain Rocks! Many thanks to professional, friendly, Crossfit Staff.

Comment #92 - Posted by: Edward Becker at February 18, 2013 5:47 AM


Comment #93 - Posted by: Kristina f/29/5'3"/122 at February 18, 2013 5:48 AM

Mike G, Andy, Bobby, Jenny, Chris, and "babyface" 34 year old were amazing trainers! Each had there unique way of teaching, so I loved the rotation of coaches. Test material was well covered but tons of fun was had by all. Looking forward to learning and growing as a Crossfit Trainer and all around individual. Thanks guys!!!

Comment #94 - Posted by: Carrie DeLisle at February 18, 2013 5:50 AM

And by Kevin, I totally meant Nick! Sorry Nick! I really don't know what I was thinking, it was a long two days.

Comment #95 - Posted by: Kasey Pontarelli at February 18, 2013 6:01 AM

what a great weekend with the Level 1 staff in Chicago. thanks for all your great coaching!

Comment #96 - Posted by: katherine at February 18, 2013 6:10 AM

hey guys, I squatted heavy for a strength workout yesterday do you think I'll be fine doing this WOD or should I do something different?

Comment #97 - Posted by: jax at February 18, 2013 6:24 AM

Lol who cries that there's no rest day I'm finally happy before I started this I would go 5 days on 1 day off. Those were regular workouts tho not as demanding as these but still don't complain sit at home and do nothing while we put in work:)

Comment #98 - Posted by: Anthony at February 18, 2013 6:29 AM

really fun weekend at L1 in Chicago. big thank you to all the great coaches!!

Comment #99 - Posted by: katherine smith at February 18, 2013 6:29 AM

Thank you Mike G., Jenny, Bobbi, Joey, Chris, and Andy for an amazing weekend in Oveido, great attitude, fun and professional. I learned so much, I wish we had 1 more day! What an impressive and authentic way to teach; verbal, visual and hands-on! Impressive....kids crossfit class is next! Good luck to all and thank you again for the valuables experience!

Comment #100 - Posted by: Jacqueline cerrone at February 18, 2013 6:43 AM

Did the Level 1 Cert in Durban this weekend. What an awesome experience!! Was very thorough and informative. Great to see the passion and effort you guys put into Crossfit, really made a difference!!! Absolutely loving it!!

Comment #101 - Posted by: Franco Rabe at February 18, 2013 6:45 AM

Level 1 course at Reebok 1 was great!
James, Mel, EC, Austin, Spencer and Mat were some of the most well spoken people I've ever had the privilege to hear in person.
Only wish we had more time to practice coaching each other through the movements!

Comment #102 - Posted by: Shep at February 18, 2013 6:55 AM

Had a great and extremely informative weekend. Didnt think it was possible to learn that much in two days. Feel very confident now that I have the tools to change peoples lifes. Thanks to Mike G. and the rest of the trainers. Oviedo class was great. Sausage!!!

Comment #103 - Posted by: Carlos Calderon at February 18, 2013 6:57 AM


Comment #104 - Posted by: Nick O'Ryon at February 18, 2013 7:09 AM

Probably could have gone down just a tad further on some of the 215# set. Overall I'm happy with

Comment #105 - Posted by: Sully in Gainesville, Ga M/32//180/6' at February 18, 2013 7:21 AM

Thank you to Matt, Cherie, Jonny, Denise, Jobst and Chad for an awesome 2 days in Durbs. To the guys who own the box, thank you too for opening your doors! Guys, i do hope this hits 30 and that Fran is as fun for you as it was me... Life looks better through the glasses you've given me, all the best from Zimbabwe...Ryan Burt...

Comment #106 - Posted by: Ryan Burt at February 18, 2013 7:29 AM

The St. Charles MO seminar was amazing! The coaching staff was so helpful and knowledgeable and they made it fun. A huge thanks to Joe, Jenn, Rory, Keith, and Austin. Keep it up guys!! I can't wait to see how far CrossFit will take me!

Comment #107 - Posted by: Katie at February 18, 2013 7:36 AM

I attended the Level 1 course in St. Charles, Mo this past weekend. I learned so much and made new and awesome friends in classmates and coaches. Outstanding job by Joe, Jenn, Keith, Rory and Austin!! If all "Red" shirts like them have the same passion and enthusiasim I saw, Crossfit is GREAT hands! Crossfit for life!!!

Comment #108 - Posted by: Howard B at February 18, 2013 7:38 AM

Had an awesome time in Chicago with a great group of coaches. Very professional, challenging and fun. That is Crossfit done right. Thanks!

Comment #109 - Posted by: Justin Gentry at February 18, 2013 7:39 AM

I feel very lucky to have had such great trainers in Denver this weekend. I didn't want to leave the training site because of such a great experience. Of course I am going to be biased but this is the best training staff out there! Keep up the awesome work!....GO HUSKERS!

Comment #110 - Posted by: Robert McLey at February 18, 2013 7:50 AM

Dead lift 405x1
Bsx5 135,185,225,225,225

Comment #111 - Posted by: ffkwill at February 18, 2013 7:52 AM


Also Outlaw BB complex (Saturday) at 135


Comment #112 - Posted by: james.patrick [M/50/66"/135] at February 18, 2013 7:59 AM

60-80-100-100-100 kg

Comment #113 - Posted by: RowRow at February 18, 2013 8:00 AM

The Level 1 Cert at TNT,in St. Charles, MO. was an absolute blast, I was blown away by the knowledge that these guys have, and the methodologies behind Crossfit. The different cues and ways of explaining/teaching the movements were very helpful. Joe, Rory, Keith, Jenn, and Austin were great!!!

Comment #114 - Posted by: Alex Albandoz at February 18, 2013 8:02 AM

I had an amazing time at the Level 1 Trainer Course this past weekend in Oviedo, FL. Such a great and knowledgeable staff. Looking forward to adding everything I have learned into my training. Thank you again for the great time!

Comment #115 - Posted by: Will at February 18, 2013 8:06 AM

I did

Im 17.

Comment #116 - Posted by: Cody Ziemba at February 18, 2013 8:19 AM

M/38/190 - 135, 185, 225, 245, 265

Comment #117 - Posted by: Murphinator at February 18, 2013 8:20 AM

Awesome weekend in St. Louis. Thank you joe, Keith, jenn, Austin, Rory and Natasha. You all were great!!

Comment #118 - Posted by: Greg Jacobson at February 18, 2013 8:30 AM


Comment #119 - Posted by: Luke at February 18, 2013 8:30 AM

No access to gym so i subbed:
wall sit max time, right leg wall sit, left leg wall sit, 5 squats and 5 jumping squats five sets, wall sit max. 2 minute break between each set.


Comment #120 - Posted by: Josh M/19/184lbs/5'6" at February 18, 2013 8:31 AM

Thanks for the amazing weekend, everyone at the Level 1 course in Oviedo! :D

Comment #121 - Posted by: Sara at February 18, 2013 8:32 AM

Awesome weekend in Chicago at Atlas CrossFit - every instructor was awesome, and met some new friends along the way. You could easily sense the crew of Eric, Abi, Joe, Rudy, Doug, and Nick were great friends. Their passion for CrossFit was palpable and showed through in their presentations and break out classes. Learned alot and laughed alot! My posterior chain is barkin' today!! Thanks guys!

Comment #122 - Posted by: Dave H at February 18, 2013 8:36 AM

What an incredible weekend in Oviedo Fl at the Crossfit Level 1 training. Coaches were very thorough and excited about what they do. Only wish it was a few days longer. Thank you

Comment #123 - Posted by: Savannah at February 18, 2013 8:51 AM

So much more than I expected @ Crossfit Durbs South Africa!! Thank you Matt & Cherie, Johnny,Denise, Jobst and Chad!! The teaching and coaching was nothing less than world class!! Many thanx Willem

Comment #124 - Posted by: Willem at February 18, 2013 8:53 AM

Just wanted to say the CrossFit Level 1 cert in St. Charles MO, had probably some of the greatest coaches I have ever seen. It was a dream come true to be able to take in the knowledge that they had to share and i loved every second of it Thanks to coaches Joe, Austin, Rory, Jenn, and Keith.

Comment #125 - Posted by: Anthony K at February 18, 2013 8:56 AM


Trying to work on depth and hip flexibility.

Comment #126 - Posted by: sactown kj at February 18, 2013 9:05 AM

M41/85kg/174 cm
70 kg
75 kg
80 kg
85 kg (PR, own weight!!) :D
Started too low, but now I know.

Comment #127 - Posted by: jankka at February 18, 2013 9:11 AM

Attended the L1 course at CF TNT in St. Charles this weekend. What an amazing experience. I learned so much. Thank you Joe, Rory, Jenn, Austin, Keith & Natosha!

Comment #128 - Posted by: Leslie G. at February 18, 2013 9:12 AM

Are we supposed to do high bar or low bar?

Comment #129 - Posted by: Jack at February 18, 2013 9:19 AM

M 21 London 6'1' 205lbs

320 lbs
345 lbs
370 lbs
395 lbs
420 lbs

did it with 45 sec rest

Comment #130 - Posted by: Jack Brookes at February 18, 2013 9:25 AM


275-295-315-335(2 reps, fail), 315

Capped it of with 10 min EMOM of 1 rep back squat 315#
Then 225 for 10 rep set and 135 for 10 rep set, and then 500m row.

Comment #131 - Posted by: SeanP at February 18, 2013 9:30 AM

Awesome weekend in Oviedo, Fl, with some great trainers! Thank you Mike G, Chris, Bobbie, Jenny, Andy, and Joey, for dropping some serious CrossFit knowledge on us! Also, thank you to CrossFit Country, for hosting!

Comment #132 - Posted by: Karl L. at February 18, 2013 9:32 AM

Had a great time at my Level 1 Cert in Denver. The trainers were fantastic. I really appreciate Pat Barber staying and taking questions for almost two hours on sat. night. Oh and Zach Forrest is obviously a Jedi with awesome lightsaber skills! Thanks again Nadia, Pat, Zach, Neal, Zach, Nate, and Doug!

Comment #133 - Posted by: Dan Kennedy at February 18, 2013 9:43 AM

L1 course at CrossFit TNT was awesome this weekend. Learned a lot of valuable tools from the extremely knowledgable staff. Joe was a great leader and coach Jenn knows her shit!!

Comment #134 - Posted by: Mitch at February 18, 2013 9:45 AM


Comment #135 - Posted by: Willy3 at February 18, 2013 9:47 AM



Comment #136 - Posted by: Brandon Plumb at February 18, 2013 9:52 AM

Thank you So Much Crossfit Verve! Courtney thank you for being such a great hostess! Thanks to Nadia for pepping us up! It was an amazing learning experience. Meeting some truly great people. Thank you to all of the trainers, Pat, Neal, Zach, Zac, Nate, and Doug. I LOVED that the trainers showed that everyday is learning, during lunch coaching each other through various lifts. Reminder that EVERYONE still learns daily :)

Comment #137 - Posted by: Crystal Stock at February 18, 2013 10:12 AM

BW 137 today


Low bar style. Wore WL shoes and kono knee sleeves. No belt. All reps solid a2a.

Comment #138 - Posted by: Bill M. m/48/5'3"/135 at February 18, 2013 10:12 AM


Comment #139 - Posted by: MAGNUS M/27/5'8/160 at February 18, 2013 10:12 AM


Comment #140 - Posted by: Brad Evers at February 18, 2013 10:13 AM

Alamo Crossfit had a greatweekend with excellent instructors i wish i had a box to call my own so i could learn more about crossfit but ill take what i got and develop and pray like hell i passed the test. Thanks again guys and gal at Alamo Crossfit L1 class!

Comment #141 - Posted by: Andy at February 18, 2013 10:25 AM



These chicken legs weren't made for squatting.

Comment #142 - Posted by: Playoff Beard at February 18, 2013 10:26 AM

It looks like their were a lot of CrossFit trainings going on this weekend, but obviously the Level 1 training in Oviedo was the best one. Best staff and best class. Thank you Mike G., Bobbi, Andy, Jenny, Chris, and Joey for an amazing weekend. Having 50 people scream at you and motivate you to finish Fran was pretty awesome as well.

Comment #143 - Posted by: Palmer at February 18, 2013 10:39 AM

3 mile run
3 X 5 Squats
185# all reps
Hurt left arm stopped from doing more
25 Push Ups
50 SitUps
Need to do 205# next time

Comment #144 - Posted by: dyagg at February 18, 2013 10:43 AM


1 set every 4 min.

(kg) 100-110-115-120-125

Compare to 120927: 120x5

Comment #145 - Posted by: Jose-Luis Morales at February 18, 2013 10:55 AM

I attended the Lvl 1 seminar in San, Antonio and it was amazing! The coaches were great and provided us with every bit of information we needed. I'm glad I chose the San Antonio seminar!

Comment #146 - Posted by: Taylor at February 18, 2013 10:55 AM

165 - 10
225 - 6
265 - 3
285 - 1

Comment #147 - Posted by: M/35/178/5'11" at February 18, 2013 10:55 AM

I attended the Level 1 course at CrossFit Del Mar in San Diego ... what a phenomenal weekend!! Miranda, Pat, Matt, Hollis and Stephane were all spectacular instructors and coaches. My brain is fried, and so are my legs (damn you Fran!). And having the whole class sing Happy Birthday to me after the test on Sunday was icing on the cake :) Thank you for a fun weekend!

Comment #148 - Posted by: Alicia at February 18, 2013 10:59 AM

M/29/143 (65kg)

kgs: 90--100-110(x4)-105(PR)-70
lbs: 198-220-242(x4)-231(PR)-155

5kg PR, got stuck at the bottom of the 5th squat at 110, so close.

Comment #149 - Posted by: Keen-NZ at February 18, 2013 11:04 AM


5 x 5 reps of back squat


I've been battling a lung infection for a couple of weeks and doing very little in terms of wods. Managed this one but found myself feeling awfully winded after each set. Not a PB but it was good to use the muscles.

Comment #150 - Posted by: JuliePlatt at February 18, 2013 11:09 AM

@ Comment #142 (Palmer) - While your comment is appreciated, I would have to disagree and say that the Level 1 Cert at Atlas Chicago was the best....just sayin! :)

Comment #151 - Posted by: Joel at February 18, 2013 11:11 AM



Comment #152 - Posted by: Chase at February 18, 2013 11:12 AM

M/31/68.5"/216/26% body fat

115 - 5
185 - 3
205 - 1

Working Set:
225 - 5
235 - 5
245 - 5
255 - 5
245 - 5

This is my fourth day of CF training, I'm loving it, but this is brutal.

Comment #153 - Posted by: The Beez at February 18, 2013 11:17 AM

M/40/220/6' 135-175-195-215-250 Does anyone that post here work out in Dothan, Alabama?

Comment #154 - Posted by: Noah at February 18, 2013 11:22 AM



Comment #155 - Posted by: Derek vonnahme at February 18, 2013 11:24 AM

I attended the Crossfit Level-1 course at Studio 55 Crossfit in Vancouver, BC. I learned a lot thanks to all the amazing instructors. I give them all two big thumbs up! They are people to look up to, that's for sure:). Thanks again. It had an awesome weekend.

Comment #156 - Posted by: Alisha at February 18, 2013 11:34 AM

I could not agree more with Dan Kennedy (#133) I would really like to thank the "Manimal" for staying and talking to us about any and everything... The rest of the staff was awesome and Doug was great on the OHS movement portion... Thanks again to Nadia, Neal, Zac, Zach, Pat, Doug...

Comment #157 - Posted by: Andy N at February 18, 2013 11:54 AM

Had the best weekend doing the L1 course in Durban with Cherie, Matt, Jonny, Denise, Jobst and Chad! So privileged to have had that level of training! Truly inspirational, I've walked away with a wealth of knowledge and deeper love and commitment to CrossFit! Thanks all of you for your patience, your humor, and sharing all you know with us! Thank you too, for my improved form, I'll never forget KNEES OUT!!!

Also a mention to our hosts at CrossFit Durban, thanks for sharing your super box with us!

Ilona Wilson

Comment #158 - Posted by: Ilona Wilson at February 18, 2013 11:55 AM


Comment #159 - Posted by: jdisch at February 18, 2013 12:06 PM

135, 145, 155, 165, 175

Comment #160 - Posted by: fitz997 at February 18, 2013 12:10 PM

Level 1 at Crossfit Country was amazing! Thanks to the freaking awesome coaches!!

Comment #161 - Posted by: Jenn Clements at February 18, 2013 12:17 PM



Comment #162 - Posted by: Jason at February 18, 2013 12:20 PM



Comment #163 - Posted by: Jason at February 18, 2013 12:20 PM

225 245 275 315 225

Comment #164 - Posted by: Mike Vinson/M/45/5'8/212 at February 18, 2013 12:53 PM

Comment #156 - Posted by: Sevi at February 18, 2013 12:16 PM

Um...this is precisely the place for it. Have you been to a Crossfit seminar?

Comment #165 - Posted by: Playoff Beard at February 18, 2013 1:09 PM

Modified for me and my CoCr & Polymer Knee
Box Squat: 135-155-175-195-205

Comment #166 - Posted by: Pete In Sun City at February 18, 2013 1:16 PM


Comment #167 - Posted by: Saam at February 18, 2013 1:23 PM


65, 95, 135, 155, 175(pr)

Comment #168 - Posted by: Denise R at February 18, 2013 1:35 PM

Made up Sat rest day wod, results there
JuliePlatt, take care and speedy recovery


Comment #169 - Posted by: power-girl at February 18, 2013 1:38 PM

185, 205, 225, 245, 245

Comment #170 - Posted by: JTJ/M/29/160 at February 18, 2013 1:39 PM


90-95-100-102.5(PR)-105(PR) kg

Comment #171 - Posted by: Memuc at February 18, 2013 1:49 PM

Pr'd by 30lb

Comment #172 - Posted by: Ryan Richard at February 18, 2013 1:59 PM


Comment #173 - Posted by: Elvin Fortuna at February 18, 2013 2:03 PM

45/55/65/75/85 kg

Comment #174 - Posted by: mohamed at February 18, 2013 2:15 PM

M, 227, 6'5", 29

285 failed on rep #4

This was a little upsetting since I did 300x3 just a couple of months ago, my knees are in rough shape from all the leg work I've been doing lately, need to take some time off from jumping and leg bending exercises perhaps?

Comment #175 - Posted by: stor at February 18, 2013 2:25 PM



I didn't know a proper weight to start from so the first few sets were good warm ups.

Comment #176 - Posted by: Charles at February 18, 2013 2:29 PM


PR 1RM #460 HBBS

Comment #177 - Posted by: D Weston at February 18, 2013 2:32 PM

125# x5
175 x4, last one shallow

Comment #178 - Posted by: Robin F/42/135/5'3" at February 18, 2013 2:43 PM

M 42/192/6'0"
185 205 225 235x3 235x2

Comment #179 - Posted by: Mike at February 18, 2013 2:44 PM

335 matched PR

Comment #180 - Posted by: darrinplank at February 18, 2013 2:45 PM

Had an awesome experience at Level One Cert Hardass Fitness, Honolulu, HI. Justin, Dave, Sarah, and Kimo all gave top notch and very engaging instruction. I'm stoked to have had the opportunity to learn from these pros. Thanks guys! And thank you Kimo for opening your killer gym. Great place! Keep rockin.

Comment #181 - Posted by: Peder at February 18, 2013 2:46 PM

Practiced form with 12#...still could use work. Dam*ed tight hamstrings.

Comment #182 - Posted by: JessA at February 18, 2013 2:46 PM


Comment #183 - Posted by: Saveliy at February 18, 2013 2:48 PM



335 was def all I had, hence the back down. pretty sure it is a PR.

Comment #184 - Posted by: Miles Forks at February 18, 2013 3:25 PM

285(fail at 4)

Comment #185 - Posted by: Jason at February 18, 2013 3:31 PM

okay, part of it is my body(from road running...) but having an unbalanced floor did not help. My body kept trying to shift to my right leg when I wanted balance. Air squats are similar. . . new focus

Comment #186 - Posted by: Greg Whelan at February 18, 2013 3:39 PM

Great weekend at CrossFit TNT. CF-L1 Training was great. The CrossFit Seminar Team was awesome, professional, knowledgeable, and most important approachable with any and all questions. Thanks for an educational weekend. I enjoyed it and still feel it today. You all ROCK!!

Comment #187 - Posted by: Julia B at February 18, 2013 3:54 PM


AMRAP in 2 minutes @ 60% of last set

145- 27 reps

Comment #188 - Posted by: Trey at February 18, 2013 4:00 PM

135, 185, 205, 235, 245x3

Comment #189 - Posted by: matt 38/m/5'10"/175 at February 18, 2013 4:14 PM

Who was that Dave guy... that was the most expensive shirt ever!

Comment #190 - Posted by: Shane M at February 18, 2013 4:39 PM


Comment #191 - Posted by: stany at February 18, 2013 4:40 PM

Sarah has an amazing posterior chain! Kimo has and amazing gym at CF Hawaii. Learned tons from Justin and Kimo but tried not to be annoyed by Dave. All in all I learned a ton and am excited about this experience. I'll proubly ware my $1k shirt.

Comment #192 - Posted by: Chris C. at February 18, 2013 4:43 PM

315x5 ( last 2 reps unsure if I broke parallel)

Comment #193 - Posted by: hollyhog at February 18, 2013 4:45 PM

245, 265, 275, 285, 295


1RM=315#(a few months ago)

Comment #194 - Posted by: Brad at February 18, 2013 4:49 PM


Comment #195 - Posted by: lucio1928,M/41/184cm/98kg at February 18, 2013 5:03 PM

L1 Seminar was FANTASTIC @ Alamo CrossFit! Thanks Alamo for hosting and a huge thanks to Russell, Michelle, Lance, Gale, Casey, and Jevon for all in depth instruction, amazing feedback (RUSSELL!!), and an all around good time! Amazing experience! I cannot wait to apply all that I learned to help make our box better!

Comment #196 - Posted by: Nicole at February 18, 2013 5:15 PM

Went skiing with my youngest instead. The legs got plenty of work and a great time was had by all! And you just know tomorrow is going to be a killer couplet. Can't wait!

Comment #197 - Posted by: kcsportsdoc at February 18, 2013 5:15 PM

Push presses. Shows you what I know. :)

Comment #198 - Posted by: kcsportsdoc at February 18, 2013 5:17 PM

I had the best weekend of my life this weekend with the level staff at Atlas CrossFit (next to my wedding of course). I learned so much and am so excited to begin my life spreading CF to the masses. Thank you so much Eric, Nick, Joe, Abi, Rudy and Doug.

Comment #199 - Posted by: Michael at February 18, 2013 5:18 PM


Comment #200 - Posted by: ScooteR at February 18, 2013 5:20 PM

M/29/6'180ish P200/BS430/DL455 Fran:3:05 5k:22:35



Comment #201 - Posted by: Blayne at February 18, 2013 5:20 PM

M/31/5'11"/168 lbs

235 PR!

Comment #202 - Posted by: Drew at February 18, 2013 5:37 PM



Comment #203 - Posted by: Kris at February 18, 2013 5:39 PM

90/92.5/95/97.5/100 kg


Comment #204 - Posted by: jbob at February 18, 2013 5:42 PM

2013-02-18: 237
2012-09-27: DNC
2012-03-03: 235
2010-05-24: 225
2009-10-28: 205
2009-05-10: 195

Comment #205 - Posted by: gs at February 18, 2013 5:52 PM



had to back it off of the 4th set...still recovering from a left leg injury

Comment #206 - Posted by: T. Swihart at February 18, 2013 6:07 PM

575 Double Unders

Compare to:
120303 - 215, 225, 235, 245, 255
Jessica - 135, 155, 165, 175, 185

100524 - 205, 210, 215, 220, 225
091028 - 185, 185, 205, 215, 220
080930 - 160, 185, 205, 215, 215

Comment #207 - Posted by: B. Rhaly at February 18, 2013 6:10 PM


Comment #208 - Posted by: richmondtx at February 18, 2013 6:36 PM

I went to the L1 course in Oviedo, FL. If you haven't gone to this course yet, you really need to. It will definitely enhance your coaching skills, and it will help you understand the manual even better. Mike G and the rest of the training staff were great. They kept everyone engaged, and the lectures were lively. Crossfit Country, who hosted this event, have quite a facility. It was like the Disney World of Crossfit. It was good to meet everyone who was going through the training. It helped to see how other boxes are run.

Comment #209 - Posted by: Shawn Fletcher at February 18, 2013 6:47 PM

275-295-295-315-295. Then did Crossfit for Kenya:
As rx'd 4 rounds + 7 squats.

Comment #210 - Posted by: Kurt M/39/185 at February 18, 2013 6:56 PM


Comment #211 - Posted by: Cory M/32/6'/205 at February 18, 2013 6:57 PM


Comment #212 - Posted by: RReddick at February 18, 2013 7:04 PM

290 (PR)

Comment #213 - Posted by: MarcusG 5'9" 165# 32yo at February 18, 2013 7:12 PM


Comment #214 - Posted by: BryanH at February 18, 2013 7:26 PM

215 (failed last rep)

Comment #215 - Posted by: NeilB M/24/180/6'2" at February 18, 2013 7:28 PM


Comment #216 - Posted by: NeilB M/24/6'2"/180 at February 18, 2013 7:30 PM

CFL1 @ Reebok CF One! Awesome! How often do you get to meet, speak with, and get coached by a group of CF Superheros?!! It was an honor! EC, Mat, Mel, Austin, James & Spencer ("Carpe Diem")were humble, approachable, patient and professional. And watching them do their workouts was a real lesson in intensity! Thanks for being one of the highlights of my training life, guys!

Comment #217 - Posted by: Mark at February 18, 2013 7:32 PM

Level 1 cert at CrossFit Country in Oviedo, FL! HELL YEAH! Thank you Mike G., Bobbie, Jenny, Joey, Chris, and Andy for a fun and educational weekend.

Comment #218 - Posted by: Sheri Jackson at February 18, 2013 7:44 PM



Comment #219 - Posted by: Mike K at February 18, 2013 7:51 PM


95 PR!
95 (f)

Comment #220 - Posted by: Agustin Depasquali at February 18, 2013 7:54 PM


Comment #221 - Posted by: matthewsturch at February 18, 2013 7:57 PM


threw in some cleans after to practice, but should have gone heavier on the workout. oh well.

Comment #222 - Posted by: Joey C at February 18, 2013 8:08 PM

No power rack. Did clean & jerk to bring the weight up.
So lighter weight, more reps.

Back squat 10-10-10-10-10 reps
Kg : 43.5-43.5-43.5-43.5-43.5
Lbs : 96-96-96-96-96

And then did 1-1-1-1-1 deadlift
Kg : 68.5-73.5-78.5-83.5-88.5(f)
Lbs : 151-162-173-184-195(f)

Comment #223 - Posted by: Saganamooo at February 18, 2013 8:15 PM


Front Squat - 185(25)

Comment #224 - Posted by: Geno at February 18, 2013 8:36 PM


Comment #225 - Posted by: phill 37deg21'41"N 118deg23'43"W at February 18, 2013 8:44 PM


Comment #226 - Posted by: JakeK 4153' above sea level at February 18, 2013 8:47 PM

Thanks to all the trainers at CrossFit One this past weekend, I had a great time and learned a ton. The lectures were done very well and the breakout sessions were beyond informative, I just wish the time we had to spend on coaching the movements was as long as Austin's arms.

Comment #227 - Posted by: Brian W. at February 18, 2013 8:53 PM

Attended the CFL1 course at Crossfit Del Mar... It was a great experience and I learned a lot thanks to everyone on the Crossfit Seminar staff... Awesome job and couldn't have asked for better...

Comment #228 - Posted by: chris at February 18, 2013 8:56 PM

I couldn't do squats today because people were using all of the racks. So I did the hope for Kenya workout and completed 5 total rounds. I plan on doing both squats and press tomorrow.

M 21/ 185lb / 5'11"

Comment #229 - Posted by: Damon S. at February 18, 2013 9:04 PM

Attended the CFL1 course at Crossfit Del Mar... I learned a lot this past weekend, thanks to the entire Crossfit Seminar Staff... It was a great experience and couldn't have been any better... Thank You

Comment #230 - Posted by: christopher at February 18, 2013 10:27 PM

50 kg 10 reps

Comment #231 - Posted by: J. Romero Cabot at February 18, 2013 11:37 PM



Comment #232 - Posted by: Josh at February 19, 2013 12:13 AM

87.5-90-100-110-120f on 4

Comment #233 - Posted by: Mik at February 19, 2013 2:48 AM

Thanks to the CFHQ Staff that did the Level 1 Cert in Durban. Experience of a lifetime! Your energy and knowledge was humbling!

Comment #234 - Posted by: Reghardt at February 19, 2013 3:10 AM

33/m/71"/185 lb

135/175/195/215/235 (PR)

Comment #235 - Posted by: Jeremy Reynolds at February 19, 2013 3:59 AM

M/48/5"5'/156 lb


Comment #236 - Posted by: Rowan at February 19, 2013 4:41 AM


Comment #237 - Posted by: Manolo at February 19, 2013 5:05 AM

Hi guys, I apologise for commenting so late, my car broke down on my 900km trip home. just wanted to say: Jonny, Denise, Cherie, Chad, Jobst and Matt you are all awesome and I cant wait to see you do Fran!

Comment #238 - Posted by: Johan Griesel at February 19, 2013 6:23 AM

Thanks to Joe, Rory, Austin, Keith, and Jenn. Amazing weekend at Crossfit TNT St. Charles. I take back what I said the first day, now I want to train people. The CF Seminar Staff talked the talk, and then they walked the walk. All five were wonderful examples for Crossfit.

Comment #239 - Posted by: Doug G. at February 19, 2013 6:28 AM

130218: 145/145/150/155/155

Very happy I could achieve the full depth over anything else.

Comment #240 - Posted by: Charlie at February 19, 2013 6:32 AM

Warmup: 10x45, 8x75, 8x95, 7x115
Cool down: 5x115, 5x45

Then did the 7x3 push press WOD

Comment #241 - Posted by: Jim R. M/50/5'8"/155 at February 19, 2013 6:34 AM


Comment #242 - Posted by: BW at February 19, 2013 6:40 AM

Thanks to Jobst, Denise, Jonny, Chad and Matt & Cherie and the guys from CF Durbs for great weekend.

Comment #243 - Posted by: michelle at February 19, 2013 6:50 AM

kelley worked up to 145
margy worked up to 95
molly worked up to 115
cale worked up to 225

Comment #244 - Posted by: kelley f/47/5'3"/135 at February 19, 2013 7:15 AM

Finished at 225
Good form no problem

Comment #245 - Posted by: Johnh 44/205 at February 19, 2013 7:16 AM

F/26/5'2"/118 lb


Comment #246 - Posted by: M at February 19, 2013 7:16 AM

M/ 39/ 135 lbs/ 5'-6"
I did this one after the 15 min. AMRAP of 10 KB swings (2 pood), 10 Box Jumps, 10 ring Dips and my lower back and shoulders were super sore this morning... I did this one in the early afternoon, with a long warm up to get loose.
lots of stretching, lots of DUs, bugener warm up,
lots of warm up sets on the BS.
I was feeling kind of weak when I did this, but just kept on grinding.
95 lbs x 6
120 x 6
145 x 5
165 x 5
180 x 5
200 x 5

215 x 5
225 x 5
235 x 5
245 x 4 (I might have been able to get it, but wasn't sure and I work with metal plates with no safety cage.)
225 x 5

POST WOD: lots of stretching with a good steam

Comment #247 - Posted by: Anton at February 19, 2013 7:30 AM

I made my way up 300 pounds for the last 3 sets. My legs felt tired. High bar.

Comment #248 - Posted by: Pat Sherwood at February 19, 2013 7:59 AM

So, Crossfit is pushing you to your limits this week. Are you picking and choosing your WODs or going hard every day in preparation of the Opens? Back Squats are a rarity after last month's Front Squat kick, does everyone remember their balance? Heels down, Knees to the outside of the toes, Butt TO THE GROUND. Find that motivation and get some PRs or give in to the tough schedule this week and take it easy? I went for a PR. 135-225-255(Failed on #5)-245-250. Then I went for a 1RM and hit 295lbs. It was a good day.

Ran my first 5k in over 6 years yesterday and got a new PR. My farthest run in the past 3 months would be the 800m sprints from a few weeks back and I felt great out there. I really love how Crossfit really does translate into fitness, not just the ability to pick weights up off the ground! THANK YOU!

Comment #249 - Posted by: D-Squared at February 19, 2013 8:01 AM

185, 215, 235, 251, 281


Comment #250 - Posted by: Mazz at February 19, 2013 8:05 AM

M/ 39/ 135 lbs/ 5'-6"
I did this one after the 15 min. AMRAP of 10 KB swings (2 pood), 10 Box Jumps, 10 ring Dips and my lower back and shoulders were super sore this morning... I did this one in the early afternoon, with a long warm up to get loose.
lots of stretching, lots of DUs, bugener warm up,
lots of warm up sets on the BS.
I was feeling kind of weak when I did this, but just kept on grinding.
95 lbs x 6
120 x 6
145 x 5
165 x 5
180 x 5
200 x 5

215 x 5
225 x 5
235 x 5
245 x 4 (I might have been able to get it, but wasn't sure and I work with metal plates with no safety cage.)
225 x 5

POST WOD: lots of stretching with a good steam

Comment #251 - Posted by: Anton at February 19, 2013 8:24 AM


As RXd


Probably started too low. 315 was about right at 5 reps.

Comment #252 - Posted by: Mike/UT at February 19, 2013 9:17 AM

The CrossFit Kids seminar was one of the best classes I have ever been to and the staff (Erik, Keegan, Ali, and John) were amazingly knowlegable and so positive. I am a teacher and have many certificates but the CrossFit Kids Certificate means the most to me! I am so excited to get started combining the 2 things I love - teaching crossfit to kids!!! CrossFit Kids is definitely worth the money!

Comment #253 - Posted by: Tracey at February 19, 2013 9:35 AM

lunges kte'd

5x5 zercher, taking it easy on the spine

3x7 Hspus

sled push pull

Comment #254 - Posted by: EVQ at February 19, 2013 10:44 AM

CF Level 1 in Denver was pretty legit!! Nadia, Neal, Zac, Zach, and Doug, tore it up with some help from Pat :) Thanks again for the time and work you put in to make everyone around you better. Keep up the great work!

Comment #255 - Posted by: Garrett at February 19, 2013 11:05 AM


Comment #256 - Posted by: myles456 at February 19, 2013 11:24 AM

185, 205, 225, 245, 225. Total volume 1085. Average weight 217. Next time 225 for all sets.

Comment #257 - Posted by: Elliott Harding at February 19, 2013 11:32 AM


w/u - lunge, inchworms, 5x push - sit - dip, 65-85# x 3 push press; 95-105-115-125 3 rep push press; 5 hspu to 5" just to see if I could with a torn distal biceps tendon. Answer: yes & no pain.

c/d - 25 back extension, 500m row 1:53

Distal biceps tendon repair tomorrow. Long rehab no upper body stuff 3-4 months, yow. Legs & core are you ready?

Comment #258 - Posted by: matt h at February 19, 2013 11:55 AM

200 (proud of that one!)

Comment #259 - Posted by: Matt at February 19, 2013 12:39 PM

5-8 185 (lost 3 lbs since last week)


My squat has decreased by 50 lbs since I've started the zone diet for 1.5 weeks and crossfit for 3 weeks. My upper body lifts have dropped by much. I'm hoping my body adapts and I gain strength back after a few months.

Comment #260 - Posted by: kabitman15 at February 19, 2013 1:18 PM



I think I warmed up to much

Comment #261 - Posted by: D at February 19, 2013 1:31 PM


110 x4

Comment #262 - Posted by: Roel at February 19, 2013 2:05 PM

Incredible weekend at Crossfit Verve, Denver! The CFHQ Level 1 staff was ridiculous! Forrest, Barber, Pine, Maddox dropped some serious knowledge and blew my mind! Nadia was the glue that keep these beast on task and really balanced the class well, plus she's an animal in her own right! Big shout out Nate from Crossfit Method and Doug from Park City!!!!! These guys made my weekend and have every right teaching next to the "Big" names. I'm completely impressed with the CF organization and hopefully I will become part of the CF family and community! Thanks for having me!

Comment #263 - Posted by: Shawn Montgomery at February 19, 2013 2:06 PM


Comment #264 - Posted by: D. Peterson at February 19, 2013 2:22 PM

Gracias CrossFit Verve! Amazing weekend and incredible staff! Thanks guys!

Comment #265 - Posted by: Luis Gomez at February 19, 2013 2:26 PM



Comment #266 - Posted by: dan santini at February 19, 2013 3:27 PM


Comment #267 - Posted by: cort at February 19, 2013 3:43 PM

Whats happenning!?! CF course at Reebok-One was fantastic. I am just getting computer access, so that is why this post is late. I agree with Mark - we got to do our level 1 with a bunch of CF superstars! Who needs Beyonce, Justin and Bradgelina to fall in love with, when we have Mel, Eva-Claire, Spencer, Austin, Matt and our fearless leader for the weekend - James... plus all the others that were there helping like Pamela, Joe and Chaz, etc.
We will never forget Spence showing the Deadlift! or Mel showing the Front Squat and their focus on the "money makers!" You guys are our idols. And Pamela, don't think that I forget you trying to kill me on FRAN! Even if I did knock more than a minute off of my PR! I think I am still coughing!

Legs and shoulders shot on monday, so we did bench and lats.
Then today I finished up with the hernia surgery I put off until after the course! (out for a couple of days though :(

I can't wait to go down now and take more courses with such a phenomenal team.

The only change I would have made was with all the snow we got... either none at all, or another 10 feet so we could have done the CF course for 72 straight hours... (I am with ya James!)

Comment #268 - Posted by: Earl at February 19, 2013 4:24 PM


Front Squats

135/155/175/185x5 PR

Comment #269 - Posted by: bingo at February 19, 2013 4:36 PM


Confidence to get all the way down is the limiter, working w/o a spot today.

Comment #270 - Posted by: Arcticelf at February 19, 2013 5:06 PM


Comment #271 - Posted by: Chuck B 55/5'11"/165 at February 19, 2013 5:19 PM


90, 105, 120, 135, 150

Comment #272 - Posted by: AJJ at February 19, 2013 6:39 PM

185/225/225/245 (Fail for depth)/225

Comment #273 - Posted by: Ben S at February 19, 2013 6:49 PM


Comment #274 - Posted by: 07054 M/31/220 at February 19, 2013 6:52 PM

5x235 max set.

Comment #275 - Posted by: Louie at February 19, 2013 7:19 PM

235x5 max set

Comment #276 - Posted by: Louie at February 19, 2013 7:19 PM


Comment #277 - Posted by: chris at February 19, 2013 7:38 PM

3 min rest between sets
Brock 185 185 185 205 225
Seb 185 185 185 205 225

Comment #278 - Posted by: sebastian 44/178/6'2" at February 19, 2013 7:52 PM

hey steve p and anyone else who's gone through biceps tendon repair: what'd you do to help with rehab, both mobility and working out?

Comment #279 - Posted by: matt h at February 19, 2013 8:35 PM


290 (f)

Went back to 270 for a bonus set to work on keeping the weight back better.

Comment #280 - Posted by: JB at February 19, 2013 8:41 PM


290 (f)

Comment #281 - Posted by: JB at February 19, 2013 8:43 PM

235-235-235-240-250 (fail on last rep)

First time doing back squats in a couple years...it's good to get back into it.

Comment #282 - Posted by: Jason Duby at February 19, 2013 9:15 PM



Back squat 5x5

Comment #283 - Posted by: ukr17 at February 19, 2013 9:20 PM


Comment #284 - Posted by: scfd1_9607 at February 19, 2013 10:13 PM

VANCOUVER WOO WOO!!! What an amazing weekend with the best coaches one could ask for. Thanks SO much for all the expertise and encouragement that will assist us all to continue to grow as athletes in CrossFit, and life. Learning while have a great time and some laughs one couldn't have asked for a better learning experience.

Can't wait to take my next course :)

Comment #285 - Posted by: Alana P at February 19, 2013 10:18 PM

Completed 19 Feb:

70 - 75 - 80 - 85 - 90kg

Comment #286 - Posted by: Harry King at February 19, 2013 11:50 PM


155-185-205-225-245 failed on last one.

Comment #287 - Posted by: DK BDBrewer at February 20, 2013 5:48 AM


Comment #288 - Posted by: preacherman at February 20, 2013 6:40 AM


225, 235, 245, 255, 265

Comment #289 - Posted by: Jamison at February 20, 2013 7:02 AM


Way off my pr of 5 sets of 270# across the board. Did that during russian squat cycle last year.

Comment #290 - Posted by: Ronnieboy M/50/5'9"/185 at February 20, 2013 8:16 AM


135, 155, 175, 200, 225.

Comment #291 - Posted by: CRPaulk at February 20, 2013 8:24 AM



Comment #292 - Posted by: CRPaulk at February 20, 2013 8:29 AM


Comment #293 - Posted by: Jeff at February 20, 2013 8:36 AM


Comment #294 - Posted by: Nicholas (M/28/5'10"/175) at February 20, 2013 12:39 PM

45, 45, 50, 50, 65

Comment #295 - Posted by: Stephanie F/45/130/5'2" at February 20, 2013 2:57 PM

as rx'd - 225, 275, 275, 275, 275

Comment #296 - Posted by: Casey Ray at February 20, 2013 3:30 PM

BSx5: 95, 135, 155, 165, 175

Comment #297 - Posted by: Harpo m/45/5'7"/145 at February 20, 2013 3:48 PM


Comment #298 - Posted by: abh f/27/5'5/130 at February 20, 2013 5:21 PM


Comment #299 - Posted by: Bells at February 21, 2013 5:49 AM


Comment #300 - Posted by: mrd m/28/5'10"/195 at February 21, 2013 1:01 PM

Worked to 225x5 for 3 sets. Then ran around sportsplatz, Mia on her bike. Garage.

Worked to 225x5 for 5 sets, butt onto med ball. Luke. Later, ran 8mile perimeter.

worked to 245, butt to recycle box, last 2 sets
no box but still deep squat. Garage, no spot.

255 PM
245 last time
Air squats/135 warmup
AM, garage, no spot

Comment #301 - Posted by: ajax at February 22, 2013 4:54 AM


Comment #302 - Posted by: Ferb 182# at February 22, 2013 5:18 AM

No spotter so went up to 315 for 5.

Comment #303 - Posted by: Kevin McClellan 51 at February 22, 2013 7:29 AM

I attended the Level 1 Cert @ ATLAS CROSSFIT in Chicago. I am trying to email Eric O'Connor but I forgot to write his email. Anyone else have it?

Comment #304 - Posted by: Michael at February 22, 2013 8:09 AM

325 (F=3+2)
~2 min rest between sets

Comment #305 - Posted by: PW56 at February 22, 2013 8:12 AM

Crossfit Reston was the best weekend in my life! Informative , passionate ! Loved the trainers !


Comment #306 - Posted by: Ryan Healy at February 22, 2013 8:14 AM



Took it easy, recalling the deadlift debacle. Still felt good.

Comment #307 - Posted by: rbst m 37 5'10, 195 at February 22, 2013 9:19 AM

155 175 185 195 200

Comment #308 - Posted by: David Burns at February 22, 2013 9:48 AM


Comment #309 - Posted by: GU997/M/43/200#/5'10" at February 22, 2013 5:27 PM

no previous post (after broken leg, so no where to start), 95/115/135/155/175

Comment #310 - Posted by: RussA at February 23, 2013 7:02 AM


Comment #311 - Posted by: Guti (M/28/188/6'1) at February 23, 2013 9:39 AM


Comment #312 - Posted by: matthewsturch at February 23, 2013 5:25 PM

Didn't have a rack, so I did front squat.
135,155,165(ugly form),160(4),155

Comment #313 - Posted by: Drewski at February 23, 2013 6:08 PM



Comment #314 - Posted by: Alex at February 25, 2013 10:05 AM



Comment #315 - Posted by: Anderson Cruz at February 25, 2013 11:00 AM

great weekend at ALAMO CORSSFIT!!, you guys rock, Rusell, Michelle, Gale, Casey you are amazing! thanks a lot for all the learned things!

Comment #316 - Posted by: alberto valenzuela at February 25, 2013 1:34 PM

used rack

Comment #317 - Posted by: cscarr52 m/47/190 at February 25, 2013 1:35 PM

First time doing due to shouler issue in over 6 mos...

225, 245, 255, 275, 275

Comment #318 - Posted by: MikeyPaul at February 25, 2013 7:34 PM

CF-L1 in Durban (South Africa) was awesome. Thanks to all involved making the box available to us! Matt & Cherie Chan, Johnny, Jobst, Denise, and other Matt I hope you guys have been monitoring this thread...

You promised us all you'd do FRAN & video it as proof that you all did it, if all of us from the class that weekend commented on this picture of us!!!! Well by now surely I am the last to comment its been a week!!! If there are still more to comment on the...HURRY UP!!! The seminar staff are waiting to get there FRAN on!!!! Especially Johnny he can't wait for "one more..."

Thank you guy for all the knowledge imparted on our novice minds.

Comment #319 - Posted by: Jason at February 26, 2013 11:54 AM


Comment #320 - Posted by: Wigglepuppy at February 26, 2013 4:38 PM


Comment #321 - Posted by: Boo Boo F/147/5'8/24 at February 26, 2013 7:47 PM


Comment #322 - Posted by: BJK at February 27, 2013 10:28 AM

2/19/13 PM 6:29


Comment #323 - Posted by: Debi Harding at February 28, 2013 9:38 AM

265, could've gone heavier. Did shoulder presses in between, finished off with Fran in 7 minutes for fun. LIAM!

Comment #324 - Posted by: Matt j at March 2, 2013 3:58 PM

265, could've gone heavier. Did shoulder presses in between, finished off with Fran in 7 minutes for fun. LIAM!

Comment #325 - Posted by: Matt j at March 2, 2013 3:59 PM

CFWU-3. Superman. Everett drills.
225X5 HB WU
275,285,295,305 - All HB
315 only LB set
Glad I did mostly HB. Even though weight was the same, felt like it was an increase. Felt like I did good job keeping knees out. Remembering to pressurize trunk on all sets really helped. Keep shoulders back, chest up.
Last rep or so of last round a real struggle. Last rep, esp cantilevered too far out front. Decent job rotating feet out & really engaging lumbar. Knees collapsing on way up though.
3/3/12: 275,285-both high bar
295,305,315-all low bar
5/24/10: 265,275,295,305,310
10/28/09: 265,275,285,300,310
5/10/09: 265,275,285,300,310-4 1/2
2/3: 265,275,285,295,305

Comment #326 - Posted by: jrm at March 2, 2013 6:50 PM


Comment #327 - Posted by: pickle93 (42/m/6'/185) at March 4, 2013 7:36 PM


Comment #328 - Posted by: Roman-Sibir at March 5, 2013 11:43 PM


185, 205, 235, 275(f), 255

Comment #329 - Posted by: Mark S. at March 6, 2013 6:17 AM



Comment #330 - Posted by: Adam Hamm at March 18, 2013 12:58 PM

pr 265#

45 x 10
75 x 9
105 x 8
155 x 7
185 x 5
225 x 5
245 x 5(hurt left knee on #2)
225 x 5
135 x 10


Comment #331 - Posted by: phat boi at March 25, 2013 3:50 PM

165# 5x5

Comment #332 - Posted by: fathertyme 35/m/6'/175# at April 5, 2013 5:16 PM

95, 135, 185, 225, 245

Comment #333 - Posted by: Manchild at April 13, 2013 1:50 PM

100,105,110,115,115k 02.08.13

100,100,100,100,100k 15.01.13 returning from layoff
90,100,105,110,115k 14.04.12

Comment #334 - Posted by: zenoperegrinus at August 2, 2013 3:28 AM


Comment #335 - Posted by: Doug at December 4, 2013 1:40 PM


Comment #336 - Posted by: egon at December 23, 2013 12:07 PM

sore from previous day WOD
long warm-up w/ mobility
225 x 5
250 x 5
275 x 5
295 x 5
310 x 5 (felt strong)

Comment #337 - Posted by: will h. at December 29, 2013 10:33 PM
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