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

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

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

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!

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

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

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

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.

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.

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.

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.

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!

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.

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!

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!!

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.

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!

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

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!

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.

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.

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!

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

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.

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!

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

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.

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!

Austin Malleolo has really long arms. Thanks Hobart!

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!

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

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

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

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!

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!

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.

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

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?

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.

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

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

m/35/162/5'8

115
135
155
175
180

m/35/162/5'8"

115
135
155
175
180

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!

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.

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.

Congrats to all the new L1 Trainers!

3,2,1...Go!

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

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

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

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!

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

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!!!

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 ;)

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!!

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!

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!!

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

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!!!

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!

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!!

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!

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.

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.

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.

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.

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

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

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

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!!!

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

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

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

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!

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!!

M/27/206/5'11"

295-295-295-315-335

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!

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

185-205-215-220-225

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

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!

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.

210-215-220-235pr-235pr!

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

135
155
175
195
205(pr)

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

M/45/5'11"/200

115-135-155-165-175

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

225
245
265
285
305

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

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

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.

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.

153

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!!!

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

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

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?

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:)

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

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!
Jacqueline...

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!!

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!

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!!!

275/315/335/355/355

155#
175#
185#
205#
215#
Probably could have gone down just a tad further on some of the 215# set. Overall I'm happy with
It.

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...

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!

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!!!

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

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!

38/m/174
Dead lift 405x1
Bsx5 135,185,225,225,225

155-175-185-190-195

Also Outlaw BB complex (Saturday) at 135

Whoop!

60-80-100-100-100 kg

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!!!

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!

I did
135-5
145-5
155-5
165-5
175-5
185-5

Im 17.

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

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

M21/163/5'10"
205
225
235
255
275

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.

1:24
0:29
0:34
1:05
1:30

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

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!

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

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

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.

185lbs-225lbs-225lbs-230lbs-230lbs

Trying to work on depth and hip flexibility.

M41/85kg/174 cm
60
65kg
70 kg
75 kg
80 kg
85 kg (PR, own weight!!) :D
Started too low, but now I know.

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!

Are we supposed to do high bar or low bar?

M 21 London 6'1' 205lbs

320 lbs
345 lbs
370 lbs
395 lbs
420 lbs

did it with 45 sec rest

M/31/200/72

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.

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!

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!

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!!

135-225-275-295-315

M/15/200/6'

135/155/175/195/205(pr)

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 :)

BW 137 today

225
230
235
240
245

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

135/155/165/175/185

185
205
225
255
275

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!

M/40/5'10"/190lbs

195
205
215
220
225
235(x2)

These chicken legs weren't made for squatting.

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.

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

M/40/5'11"/203

1 set every 4 min.

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

Compare to 120927: 120x5

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!

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

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!

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.

f/43/180/5'10"

5 x 5 reps of back squat

135-155-175-175-175

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 #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! :)

M/24/6'2"/200

255-275-275-275-285

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

Warmup:
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.

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

M/20/270/6'0"

315x5
365x5
365x5
365x5
365x5

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.

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...

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

315,365,385,405x2,315

135, 145, 155, 165, 175

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

350/375/405/390/365

M/5'10"/215

350/375/405/390/365

M/5'10"/215

225 245 275 315 225

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?

Modified for me and my CoCr & Polymer Knee
Box Squat: 135-155-175-195-205
M/55/72”/210

155-175-185-205-225

35/f/5'8"/140

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

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

Laura

185, 205, 225, 245, 245

44/m/176cm/74kg

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

m/18/185/5'11
255/275/300/315/330
Pr'd by 30lb

m/27/163
185/195/205/205/210

45/55/65/75/85 kg

M, 227, 6'5", 29

135
205
255
275
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?

m/27/6.0/160/skinny

95
115
135
155
175
185
205
225-4

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

225/255/315/335/405

PR 1RM #460 HBBS

125# x5
135
145
160
175 x4, last one shallow

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

41,M,6',232
225
295
315
325
335 matched PR

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.

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

135
225
275
275
285

M/22/5'11"/183.2

250-285-305-335-275

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

M/36/145
225
250
275
275
285(fail at 4)

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

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!!

175-195-215-225-240
then...

AMRAP in 2 minutes @ 60% of last set

145- 27 reps

135, 185, 205, 235, 245x3

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

80/90/95/100/110kg

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.

225x5
275x5
285x5
295x5
315x5 ( last 2 reps unsure if I broke parallel)

245, 265, 275, 285, 295

M/30/180/5'11"

1RM=315#(a few months ago)

60-70-75-80-85kg

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!

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!

Push presses. Shows you what I know. :)

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.

155-175-195-225-235

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

225
315
335
355
375F

MWODs!!!

M/31/5'11"/168 lbs

185
205
215
225
235 PR!

M/36/5'10"/175lbs

245
285
325
365
405

90/92.5/95/97.5/100 kg

M/30/71kg

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

M/24/5'10"/175

275-275-275-245-245

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

575 Double Unders
10:57

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

M/42/155/5'7"
135
155
165
Dnc
Dnc

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.

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

278-315-335-365Fx3-355

M/18/180/6'2"
135#
185
225
250
275

185
225
275
285
290 (PR)

225
245
275
295
315

135#
155
185
205
215 (failed last rep)

135
155
185
205
215

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!

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.

M/21/165

185
195
205
215
225

KG:

70
80
90
95 PR!
95 (f)

315

M/20/175/5'7"
135
135
145
155
165

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

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)

M/26/225

Front Squat - 185(25)

205-205-205-205-205

205-205-205-205-205

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.

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...

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"

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

50 kg 10 reps
57.50
60
65
70
75
85

M/25/190lbs/6'3''

-225
-245
-265
-285
-275

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

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

33/m/71"/185 lb

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

M/48/5"5'/156 lb

245/255/275/255/255

205,215,215,225,225

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!

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.

130218: 145/145/150/155/155

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

Warmup: 10x45, 8x75, 8x95, 7x115
135-145-155-165-165
Cool down: 5x115, 5x45

Then did the 7x3 push press WOD

135x5
145x5
155x5
165x5
175x5
185x5
195x5
205x2

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

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

Finished at 225
Good form no problem

F/26/5'2"/118 lb

95-115-135-155-165

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

WOD:
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

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

m/26/160
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!

185, 215, 235, 251, 281

M/52/190lb

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

WOD:
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

M/49/5'8"/215

As RXd

185/225/265/295/315

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

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!

drom+
lunges kte'd

5x5 zercher, taking it easy on the spine

3x7 Hspus

sled push pull

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!

210-215-220-225-230

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

125-135-145-155-165

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?

135
165
175
190
200 (proud of that one!)

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

315X5
315
315
315
315

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.

M/30/5'9"
135x10
135x10

205x5
225x5
255x5
275x5
285x4
275x5

I think I warmed up to much

M/20/182cm/91kg

80x5
90x5
100x5
105x5
110 x4

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!

135
155
165
175
175

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

m/5'9/177

275
285
295
305
315

225,245,265,280pr,255

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!)

M/53/153/1-1-06

Front Squats

135/155/175/185x5 PR

135
205
275
255
275

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

180
190
200
210
220

f/36/130

90, 105, 120, 135, 150

M/35/6'3"/200
205-225-245-265-225
Prev:
225/255/265(PR)/235/225
185/225/245/255(PR)/225
225/245/245/245/225
185/225/225/245 (Fail for depth)/225

225
255
275
295
315

5x235 max set.

235x5 max set

135
185
225
245
275

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

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?

M/30/6'5"/220

245
265
275
285
290 (f)

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

M/30/6'5"/220

245
265
275
285
290 (f)

M/28/70"/180
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.

M/30/180cm/74kg

130218

Back squat 5x5
85,95,105,110,105kg

155,195,225,255,285

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 :)

Completed 19 Feb:

70 - 75 - 80 - 85 - 90kg

M/37/6'5"/245

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

190/225/245/265/275(PR)

M/45/73"/185#

225, 235, 245, 255, 265

205/225/245/255/265

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

M/30/6'3"/200#

135, 155, 175, 200, 225.

M/30/6'3"/200#

135,155,175,200,225

135
185
205
225
250

135
165
185
205
235

45, 45, 50, 50, 65

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

BSx5: 95, 135, 155, 165, 175
(+10lb)

135-135-145-150-135

205
225
245
250
255PR

265
296
315
325
335(x3)

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

10/1/12:
Worked to 225x5 for 5 sets, butt onto med ball. Luke. Later, ran 8mile perimeter.

3/3/12:
worked to 245, butt to recycle box, last 2 sets
no box but still deep squat. Garage, no spot.

5/25/10:
225
235
235
245
255 PM
245 last time
Air squats/135 warmup
AM, garage, no spot

275-295-315-330pr-225

No spotter so went up to 315 for 5.

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?

225
275
295
315
325 (F=3+2)
~2 min rest between sets

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

Ryan

CFWU x1

45
95
115
135
135

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

155 175 185 195 200

155
165
185
205
205

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

215-215-215-215-215

315

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

M/22/6'0"/181

185-205-225-240-245(PR)

M/35/72kg

72
72
72
72
68

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

135,155,175,185,195,205,215,225
used rack

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

225, 245, 255, 275, 275

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.

115
135
155
175
185

95-115-125-135-145

185
205
225
225
225

2/19/13 PM 6:29

75# GO TO 95# NEXT TIME

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

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

m/39/5'9/179
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.
9/27/12:275,285-HB
295,305,315-LB
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

135-155-185-205-225

65,70,80,85,90

M/33/5'7"/168

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

m/34/5'8"/175lb

185-205-225-245-265

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

m/42/5'8/240

165# 5x5

95, 135, 185, 225, 245