February 25, 2013

Monday 130225

For time:
135 pound Clean and Jerk, 30 reps


For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

Post your choice of girls and time and load to comments.

Compare to 111109.


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CrossFit Level 1 Certificate Courses: 810 CrossFit, Peak 360 CrossFit, Rainier CrossFit, CrossFit Morristown, CrossFit Eado, CrossFit Ethos, CrossFit St Louis Park, CrossFit Hampton Roads, CrossFit Colosseum, CrossFit BCN, CrossFit Bergen, CrossFit New Zealand, CrossFit Tuluka.
CrossFit Coach's Prep Courses: CrossFit Ranch, CrossFit Strong.
CrossFit Kids Course: CrossFit Chicago.

Karianne Dickson does "Grace" - video [wmv] [mov] [HD mov]

"On Elegance" by Pat Sherwood, CrossFit Journal article [pdf]

Posted by Pukie at February 25, 2013 5:00 PM

Should i scale the weight to a lower weight to finish all 30 reps without stopping? or keep the weight and take breaks as needed?

Comment #1 - Posted by: jon at February 24, 2013 5:08 PM

Great Job at 810 CrossFit.

Comment #2 - Posted by: Bill at February 24, 2013 5:13 PM

Great experience at 810 CrossFit this weekend!! I am excited to use everything I learned. Joe DeGain is an amazing coach! Abi Grove helped me with my muscle up progression! Thank you!

Comment #3 - Posted by: Nicole at February 24, 2013 5:19 PM

I have taken a lot of courses and certifications in the fitness world and nothing compared to this at all. Mike G., Keith, JP Joey and Karianne were absolutely incredible. Kept my attention which is hard to do. I am proud to say that I am going to be part of the CrossFit family and glad I got to meet these incredible instructors to start my CrossFit journey. Thanks again guys.

Comment #4 - Posted by: Pete at February 24, 2013 5:24 PM

awesome time during the L1 at Peak 360 in Miami, FL.
Thanks to all the coaches for spreading the knowledge!

Comment #5 - Posted by: Alejandro Molano at February 24, 2013 5:25 PM

Oddly enough I did Grace on the weekend

as RX'd for 5:45

Comment #6 - Posted by: Joe at February 24, 2013 5:28 PM

The Hampton roads crossfit level 1 staff was amazing it was one of best experiences I have had. Joe Alexander is one of greatest trainers I've ever met! 3...2...1...break

Comment #7 - Posted by: Luke at February 24, 2013 5:29 PM

The Hampton roads crossfit level 1 staff was amazing it was one of best experiences I have had. Joe Alexander is one of greatest trainers I've ever met! 3...2...1...break

Comment #8 - Posted by: Luke at February 24, 2013 5:29 PM


Comment #9 - Posted by: Geno at February 24, 2013 5:29 PM

Thank you Erik, Dave, Connor, Chase, Sarah, Zac, and Eric! Great weekend in Houston with all of your energy and knowledge. You all make a great team!

Comment #10 - Posted by: Mike V. at February 24, 2013 5:31 PM

Any thoughts on dropping the weight from overhead after reps? Seems to me that controlling the weight back down to the ground is a large part of the exercise.

Comment #11 - Posted by: Jim R. M/50/5'8"/160 at February 24, 2013 5:32 PM

Amazing Crossfit Coach's Prep Course in Dallas, Texas! Probably the best Crossfit course I've taken. I am returning to my gym with a bag full of new tools and teaching skills to perfect. And to those who are thinking of taking it, don't hesitate. It was well worth it! I would recommend going over your Level 1 manual before the course to brush-up on the points of performance of the 9 basic movements. I wish I would have done that before the course. Finally, thanks to the instructors! You guys were just awesome!

Comment #12 - Posted by: Dominique at February 24, 2013 5:34 PM

This was our work out on Friday,
35kg 4:31min. After getting this time regret not going for RX!
Next time though!

Comment #13 - Posted by: Brooke at February 24, 2013 5:41 PM

@ jon comment #1:

look under the wods: "use 95 pounds, 65 pounds or broomstick as needed"

as for breaks, well depending on YOUR individual fitness, rest as required but gee have a good crack at it ! note your time and poundage, then next time this wod comes up compare that result to your last result.

that's the beauty of crossfit - measurable results ! hopefully you'll pr on subsequent attempts at all wods, good luck and 3,2,1... go!

Comment #14 - Posted by: BL at February 24, 2013 5:43 PM

3:00 flat

Pr'd by 40 sec. Wanted so bad to be under 3 min.

Comment #15 - Posted by: hollyhog at February 24, 2013 5:44 PM

@Jon #1: You want a weight that allows you to do a good chunk of the reps without stopping, but maybe not ALL of them. Aim for something that lets you do 15-20 straight through, and then the last couple fairly quickly after that.

@Jim #11: To each his own, but the whole point of olympic weightlifting is that it lets you lift weights that are heavier then you should be able to control easily. If you're able to have a controlled descent on every rep, you might consider increasing the weight.

Comment #16 - Posted by: Kenny Laughton at February 24, 2013 5:45 PM

Amazing article Pat Sherwood! Love it!

Comment #17 - Posted by: Kevin at February 24, 2013 5:50 PM

Yesterday did 30 reps at 155


in January did Grace

1:32 rx

Comment #18 - Posted by: brian p m/35/5'8-1/2"/170 at February 24, 2013 5:50 PM

jim - please dont call this olympic weightlifting, oly weightlifting is a specific competition with specific rules and is a test of your ability to put a max weight overhead within those rules, this is a movement pattern of getting the weight ground to overhead in an efficient manner to suit the aim of the wod, if crossfitters stopped trying to compare this to oly lifting maybe they would not get so many hatters on this matter - i have no probs with these workouts using these movements but it simply is not olympic weightlifting

Comment #19 - Posted by: scotte at February 24, 2013 5:59 PM

Is it wrong for me to be turned on by this video? Just saying!

Comment #20 - Posted by: Crankie at February 24, 2013 6:00 PM

A big shout out to all the trainers and CrossFit Hampton Roads. Thanks for a great seminar and all the help. You all do CrossFit proud!

Comment #21 - Posted by: Mithra at February 24, 2013 6:01 PM

Houston level 1 cert...... Had a great time..... Can't thank the staff enough... Took the time to work with me after class to get that extra knits and crannies out!!!!! Learned a lot can't wit to help others achieve there goals

Comment #22 - Posted by: Rich w at February 24, 2013 6:02 PM

#1 if you can do the Rx weight for more than one rep at a time then I say do the WOD Rx. These WOD are a great bench mark and the sooner you can do them Rx the better you will be able to track your progress.
If you can't do the Rx weight I suggest pick a weight that you think you can get 10 reps unbroken and then plug away at it till you get to 30 reps.
Good luck!

Comment #23 - Posted by: Ozzy at February 24, 2013 6:03 PM

I love any workout w/ oly lifts in it. 1:30 RX'd. A definite PR for me.

Comment #24 - Posted by: Matt at February 24, 2013 6:09 PM

#15/Kenny: Tks...and agree with dropping when doing heavy weight at low reps...but this is a 30 rep set. If CF's point is whole body, functional exercising...well, just dropping the weight isn't functional, and misses out on much of the lift's potential work.

That said, I don't know the answer is...wonder what CF's position is.

Comment #25 - Posted by: Jim R. M/50/5'8"/160 at February 24, 2013 6:11 PM

This weekend was better then thought it would be . Karianne and her gym was an awesome environment to be in ! All the instructors from mike g jp joey Keith Jason , all tore it up ! There knowledge was incredible! It was a kickass weekend and inspiring ! I can't wait to better my skills and continue my knowledge with crossfit ! Pumped that I got to go to morristown ! I recommend anyone interested in taking a sick ass course go here

Comment #26 - Posted by: Mike b at February 24, 2013 6:15 PM

Great time at the crossfit kids course at CrossFit Chicago.

Comment #27 - Posted by: Jeff at February 24, 2013 6:20 PM

I have taken several CF cert courses and the CF Kids cert taught by an Elite team: John, Kelly, Keegan and Eric this weekend at CF Chicago was amazing! I came away from there armed with tools to not only help shape children's lives but also practically useful tools for training adults as well! I believe every trainer can gain physical and resourceful tools to increase their capacity as coaches and athletes by taking the CF Kids cert course! Great job and thank you for the great perspective and opportunity.

Comment #28 - Posted by: Lisa Bresley at February 24, 2013 6:22 PM

Jim/Kenny - CF's position on dropping vs. lowering the weight (if I may be so bold) is that you should do whichever one allows to you do more work faster.

Power output!

Comment #29 - Posted by: Mel/39m/5'10"/175 at February 24, 2013 6:24 PM

Houston level 1... I would like to send some shout outs to "The Red Shirts" and our host over at Crossfit EADO. Thank you guys so much for the knowledge and the experience, and can't wait to put it in play...

Comment #30 - Posted by: Will B. at February 24, 2013 6:25 PM

I had a great time this weekend at Crossfit Peak 360. The coaches where awesome , I got tons of information and coaching skills and I would like to thank them all...

Comment #31 - Posted by: Carlos. C at February 24, 2013 6:26 PM

Danny,Jonny and Denise are legends of the coaching game. Great time at the Level 1 in Auckland NZ. Boom

Comment #32 - Posted by: Dirk Fourie at February 24, 2013 6:28 PM

Big thanks to Danny, Denny and Jonno for the Auckland CF-L1 course at CFNZ. Great coaches, great content and great weekend learning the fundamentals of CF. Plus super interesting stories about international football!

Comment #33 - Posted by: Paul at February 24, 2013 6:32 PM

Had an awesome weekend at Rainier Crossfit's L1 course! Great group of people and very motivating group of trainers who helped us out! Thanks Kurtis & all of the guys who helped out!

Comment #34 - Posted by: Gina H at February 24, 2013 6:42 PM

Awesome Coach's Prep Course!! Couldn't have asked for more. Great staff, great fellow coaches, great lectures, great workouts, and great time...thanks to everyone that made it happen and thanks to Mr. Castro for dropping in and building us a fire :-)

Comment #35 - Posted by: roger t at February 24, 2013 6:48 PM

Great time in Grand Blan(k) this weekend. Thankful for the awesome coaches and great facility at 810.

Comment #36 - Posted by: Eric at February 24, 2013 6:52 PM

Great weekend at Crossfit Colosseum! Great push everyone!

Comment #37 - Posted by: Lorrie R at February 24, 2013 6:54 PM

Sumner WA Level 1 Cert WAS AMAZING!
Kurtis and the team were beyond incredible.
Jesse has to be one of the funniest humans on planet earth.

Comment #38 - Posted by: Cody at February 24, 2013 7:02 PM

I attended CF Kids cert at CrossFit Chicago this weekend. Great facility, great people in the class and excellent trainers! Thanks to Kelly, John, Erik and Keegan!

Comment #39 - Posted by: Joe CF Oswego at February 24, 2013 7:06 PM

Great job Erik, Sarah, Connor, Chase, Zac, and Eric! Had the best time getting coached by you
! Erik, you are one of the best presenters I had the pleasure learning from!

Comment #40 - Posted by: Rene at February 24, 2013 7:14 PM

CrossFit certification at Rainer CrossFit was amazing! All the instructors were terrific, incredibly knowledgable, and really fun to hang out with! :-) I learned a lot and can't wait to put it all into action. Thanks guys and see you for my next certifications!

Comment #41 - Posted by: Natalia at February 24, 2013 7:25 PM

The L1 course @ Peak 360 was incredible! I couldn't have asked for a better group of trainers... They were so informative and gracious in sharing extra knowledge and personal time to ensure all of our questions/concerns were addressed! Not only was it wknd full of information, but they made it a lot of fun too. A big thanks to FlowMaster Chuck, J.Mac, Leah, Jenni & Maggie... You guys are the best!!!

Comment #42 - Posted by: Crystal W. at February 24, 2013 7:33 PM

Crossfit certification at crossfit new zealand was amazing.
Danny,denise and Johnny were awesome coaches and mentors you guys made the experience awesome.
I learnt alot and have now opened my eyes up to crossfit and I cannot get enough now I really recommend this to anyone who is wanting to further your knowledge about crossfit or even getting into training others using the crossfit method.
Met some amazing people in our class and wish you all the best guys.

Comment #43 - Posted by: Brownie To'o at February 24, 2013 7:33 PM

Amazing weekend at Rainier CrossFit! Thank you Kurtis, Todd, Tommy, Austin, Kevin, Rick and Jesse! It was like drinking the kool-aid all over again! Next time our paths cross, Jesse, I will do a muscle-up for you with no assistance! Thanks So Much!!

Comment #44 - Posted by: Lael at February 24, 2013 7:37 PM

Just finished level 1 course at crossfit ethos. It definitely was worth my while, learned things I didn't even know I could use help on. Awesome seminar staff! Miranda is a badass

Comment #45 - Posted by: Alan P. at February 24, 2013 7:39 PM

Great job to the trainers at the Crossfit Colossuem L1 course, Eric, Matt, Chris, Jason, Dave, Patricia and Sharon! It's was a great experience working with all of you.
Eric O'Conner we got trails eh!!!!
Thanks again Keith Ferguson

Comment #46 - Posted by: Keith Ferguson at February 24, 2013 7:58 PM


Comment #47 - Posted by: D at February 24, 2013 8:00 PM

I HIGHLY recommend the Crossfit kids course to anyone and everyone!! I can honestly say that after the CrossFit Kids Cert with John, Kelly, Eric and Keegan at CrossFit Chicago, I have left with a WEALTH of knowledge AND not to mention it was a BLAST!! They have taught me to really think outside the box when coaching. As adult trainers we tend to over-think things and with this course you learn quick, fun ways of keeping it simple and direct. The Games we played were incredibly FUN (I think I giggled the entire time). I am beyond excited to apply all of what I learned from this extremely passionate group! They have inspired me in more ways than one and most importantly reminded me of why I love Crossfit so much. It has changed my life positively and it excites me to know that I can do the exact same for our youth. There is nothing more rewarding than that! Thanks to my amazing CF Kids coaches! I hope I'll be able to impact just as many lives as you all have!

Comment #48 - Posted by: Char at February 24, 2013 8:23 PM

L1 course couldn't have been a better experience! Ranier Crossfit was such an excellent place, and the coaches were great! Thanks for all your time Kurtis, Jesse, Todd, Austin, Tommy, Rick, and Kevin! - You've taught me so much!

Comment #49 - Posted by: Taylor M. at February 24, 2013 8:24 PM


Had a great time at the seminar!! The coaches were great! Chapman is hilarious!!

Comment #50 - Posted by: Jake Zuby at February 24, 2013 8:39 PM

Fantastic L1 at CF Auckland! Those Kiwi's are some stand-up individuals - what a pleasure to be around :) Thanks, guys.

Nice job, K!

Comment #51 - Posted by: denise thomas at February 24, 2013 8:45 PM

Awesomewww work @ peak 360!!! With Chuck, Jenni, Maggie, Leah and JMac !!!! Excelent group of trainers!!! U gays Rockssss.. and a very thank u to crossfit and peak 360

Comment #52 - Posted by: armando colmenares at February 24, 2013 8:46 PM

Well well! Doesn't the crew from Toronto just look sexy. Ha!

Comment #53 - Posted by: Audrey H at February 24, 2013 8:47 PM

Level 1 at Rainer Crossfit was freakin amazing, Kurtis, Todd, Austin, Rick, Jesse, Tommy were all great great guys to learn from, I never knew i could learn so much in only 2 Days and that lectures could be so so interesting!I want thanks to Kurtis for doing such a great job, thank you.

Comment #54 - Posted by: Caleb Woods at February 24, 2013 8:51 PM

Thanks Rainier Crossfit for hosting such a fun and informative training session. Definitely a great weekend with incredibly knowledgeable and personable trainers! Had an awesome time!

Comment #55 - Posted by: Rikki at February 24, 2013 8:54 PM

The L1 certificate course at Peak 360, so much to say about this weekend. From the very start, everyone on staff was very friendly.

Chuck: What an articulate speaker! His humor and attitude made it really easy for us to connect with him and he simplified all the information to easily understandable terms.

Jennie: She is the Cue Queen. She made funny names for cues that made the learning process easier to handle. On top of that, she was really hands on and made sure everyone understood or got a movement at her station.

Leah: Quite possibly one of the best coaches I've ever met. Despite doing a million and one examples of each movement without as so much as grunt, once she got up for her lecture it was 110%. She was so descriptive and had so much knowledge to share, there wasn't any question she couldnt tackle.

JMac: Great attitude and had a great personality. He had so much information on nutrition and he was packed with a plethora of science terms to expand on. His cues for the squat were right on target and gave us a LOT of different verbal, tactiles, and tools to use to improve movements.

Maggie: Great box owner with a really keen way of explaining complex movements. When she was explaining the Kipping pull up and told us to lay down on the floor and shoot into a bridge on the floor it was an instant light bulb for so many people in the group. She also gave us loads of insight on the medicine ball clean and how to program with a purpose.

Jessica: She was spot on for helping us become better coaches. Didn't have any movement sessions with her, but during the workouts and the muscle up drills she really helped in giving us better ways to cue by asking us questions on scenarios. "What would you tell her in order to get to transition into the top of the muscle up."

Frank- Barely spoke to him, but he constantly went around the circle groups to give us cues to engage our core, better our postures, lean back, activate our shoulders - he was always there when we needed to fix something and I appreciate that.

All in all, I am overly satisfied with the CFL1 course. I didn't expect that much material to be covered so extensively in only two days. Thank you Crossfit for providing us with great information and quality coaches to help us understand it.

Comment #56 - Posted by: Eddy Lopez at February 24, 2013 9:31 PM

Thanks to all the coaches at Rainer level 1 cert you guys are awesome. It was my first time in a "box" type working environment and you guys made it an incredible experience I learned so much by the great coaching which was easy yet effective and really showed how great these trainers are thanks for everything

Comment #57 - Posted by: Miguel villa at February 24, 2013 9:32 PM

Rainier CrossFit and CrossFit Seminar Staff (Kurtis, Todd, Tommy, Austin, Kevin, Rick and Jesse): You are excellent ambassadors for CrossFit. My favorite L1 lesson was the kipping, appreciated the coffee in the mornings, and look forward to my next CrossFit seminar.

Comment #58 - Posted by: Mary at February 24, 2013 9:42 PM

Awesome experience at the L1 cert in Michigan this past weekend. Thanks Abi for the help with the strict muscle up progression!

Comment #59 - Posted by: Edward Curry at February 24, 2013 9:55 PM

there are any courses in rome, italy, for crossfit?

Comment #60 - Posted by: andrea at February 24, 2013 10:01 PM

Great weekend, Level 1 in Bergen.
Thank's to Karl, Steve, Basti, Simon and Hamish.
//Fredrik x 2 & Erik

Comment #61 - Posted by: Fredrik at February 24, 2013 10:19 PM

Riktigt bra Level 1 kurs i Bergen. Tack till alla grymt duktiga instruktörer Karl, Steve, Basti, Simon & Hamish. // från oss i CrossFit trestad

Comment #62 - Posted by: Erik at February 24, 2013 10:24 PM


Grace ~ 4:44 using 45 KG barbell

Because I have metal plates instead of rubber ones and I work in an easily damageable gym, I had to lower the bar to the ground from the overhead position after each rep. Toward the end I would just drop it and catch it right before it hit the ground, totally throwing my back out. Just goes to show, you can maintain perfect form for the clean and jerk portion, but if you don't lower the bar correctly, you can still get yourself in a world of pain. Word to the wise.

Comment #63 - Posted by: LWG at February 24, 2013 10:50 PM


5.47 rx 60kg

Comment #64 - Posted by: Brendan at February 24, 2013 11:25 PM


8:26 rx'd (62.5kg = 137lbs)

PR by 6 minutes!

Comment #65 - Posted by: Keen-NZ at February 24, 2013 11:35 PM

Had an awesome time at crossfit colosseum! Thank you Eric, Jason, Patricia, Matt, Chris, Dave and Sharon. You guys rock!

Comment #66 - Posted by: Ahmed at February 24, 2013 11:48 PM

Awesome course at Cfit NZ on the weekend, met heapsa cool likeminded peeps had fun, worked out and learnt heaps! Danny, Denise and Johnny were great! Cheers guys :)

Comment #67 - Posted by: Corrin at February 24, 2013 11:49 PM

BIG thanks to Danny, John and Denise for the fantastic coaching and imparting your knowledge throughout the weekend - the Level 1 Trainer Course in Auckland was awesome. Ange

Comment #68 - Posted by: Ange at February 24, 2013 11:51 PM

Grace: (subbed power clean because I'm jerktarded and wanted a hard WOD as opposed to a learning one) 5:35 @ 60kg

Comment #69 - Posted by: Harry King at February 24, 2013 11:54 PM

Awesome weekend at level 1 Auckland! Danny, denny and jonny were tops. Bloody good people and bloody good coaches! Now I wanna use all i've learnt and become a crossfit ninja and train others to be a ninjas!

Comment #70 - Posted by: Jimmy maher at February 25, 2013 12:55 AM

Loved the course held at CFNZ and hosted by the enthusiastic Danny, International Soccer star Denise and knowledgeable Johnny. Great mix of personalities that complimented the course format and interactions superbly. Bring on Coaches Prep in a years time!

Comment #71 - Posted by: Devon at February 25, 2013 1:13 AM


Grace: 5:07

Comment #72 - Posted by: Cosmo at February 25, 2013 1:48 AM

Grace: 9:35 p.r. by .40!

Comment #73 - Posted by: ART/M/44/5'5"/150 at February 25, 2013 2:41 AM


Isabel - 60lbs

Comment #74 - Posted by: fm at February 25, 2013 2:42 AM

Amazing level 1 experience at CrossFit EaDo in Houston. Thank you Erik, Dave, Connor, Chase, Sarah, Zac, and Eric. Couldn't imagine a better set of instructors. What a great way to spend a weekend!

Comment #75 - Posted by: Raul Blanco at February 25, 2013 2:48 AM

The best picture and a best instructors from CrossFit Tuluka!
Thank´s Coachs!

Comment #76 - Posted by: Rafael Bello Pereira at February 25, 2013 2:51 AM


Grace as rx'd


Comment #77 - Posted by: duane at February 25, 2013 3:24 AM


Comment #78 - Posted by: Ramsey at February 25, 2013 4:01 AM

It was an extraordinary weekend, thanks to all the Trainer and Crossfiters presents on the course in Barcelona. Great job!!!!

Comment #79 - Posted by: Alex Puig at February 25, 2013 4:02 AM

Thanks for putting up the video again! They always help motivate!

Comment #80 - Posted by: G at February 25, 2013 4:06 AM

6:08 rx

Comment #81 - Posted by: gb 45/m/71"/185# at February 25, 2013 4:11 AM

Thank you guys for everything, i had a great time this weekend, i can't wait practice all the tips the i've learned.

Hugs from peru

Comment #82 - Posted by: jimena at February 25, 2013 4:39 AM

Had an amazing time at CrossFit 810 L1 this weekend. Joe DeGain and his box were the perfect hosts. The energy and enthusiasm each of the coaches brought all day was contagious. It was evident they were all very knowledgeable and passionate about CrossFit and bettering the community. Thank you to Abi, Rudy, Mel, Doug, Joe and Lindsey and also to Kyle and Jen who were under the radar, but a huge help during the breakouts. Good luck everyone!

Comment #83 - Posted by: Dayna at February 25, 2013 4:52 AM

Awesome Level 1 course at CF Hampton Roads. Thanks to Joe, Chris, Sara, Courtney, Nicole, and Sarah for leading us throughout the weekend. I learned a ton and met some great people; except for some chick named Fran who kicked my butt...again.
Special thanks to Jeremy and Nicole Gordon for hosting and giving me this opportunity, you are the best.

Comment #84 - Posted by: Sergio A at February 25, 2013 4:53 AM

Scaled down to 95lb


Comment #85 - Posted by: Manolo at February 25, 2013 5:02 AM


Comment #86 - Posted by: Manolo at February 25, 2013 5:03 AM

Great L1 course at Crossfit Collosseum in Toronto. Great crew of instructors with a wealth of experience and knowledge. Thank you Eric, Jason, Patricia, Matt, Chris, Dave and Sharon!!

Comment #87 - Posted by: Jason H at February 25, 2013 5:08 AM

Grace 5:27

Comment #88 - Posted by: Mike Vinson/M/45/5'8/212 at February 25, 2013 5:09 AM

Thanks to the staff at the Level one Crossfit Morristown. Karianne- 2:55...well done. Looks like i have a challenge ahead of me today. If we tie ill have to come back to Guerrilla Fitness and do a Strict Muscle up competition!

Comment #89 - Posted by: Kevin Williams at February 25, 2013 5:15 AM

Incredibly awesome learning experience at Crossfit Colosseum. I mean, it was taught by the ONLY man to smoke Spaeller during the 2008 crossfit games trail run, can't beat that....... You can't so don't try.

Thank you Eric, Jason, Patricia, Matt, Chris, Dave and Sharon. You guys form a unique blend of teaching styles and personalities making for some solid learning across broad time and modal domains. Heyooooooo!

The weekend went by in flash but I learned a ton and met some great people. Shout out to Mario (pretty sure on the name but could be wrong), it was his first dabble into crossfit and he took on Fran like a warrior. Very inspiring.

Comment #90 - Posted by: Dave Jarczyk at February 25, 2013 5:23 AM

Grace: @65lbs 3:36 and with slight shoulder pain throughout

Comment #91 - Posted by: Shanique at February 25, 2013 5:28 AM

Grace: 3:48rx
First time doing grace. Good stuff

Comment #92 - Posted by: Kevin M. at February 25, 2013 5:33 AM

Peak 360 L1: An amazing training course over the weekend! The coaches/instructors/staff were amazing. They had tons of knowledge and experience they were willing to share with everyone and spent quality time answering any questions people had. Great job all around and an amazing experience!

Comment #93 - Posted by: Kathy at February 25, 2013 5:36 AM

Crossfit STRONG!
Wow, what a FANTASTIC coaching staff and a great group of people to work with. A big thank you to Chris, Nicole and Austin, each one of you pushed me and challenged my thinking in different ways. So inspirational. It has been a while (too long) since I have been coached at my coaching as well as coached as an athlete. Fantastic experience, highly recommend this class to anyone who wants to step it up a level! Dig deep! Be relentless.

Dominque, I enjoyed cleaning with you! :)

Comment #94 - Posted by: Heidi P at February 25, 2013 5:46 AM

Great Job 810 CrossFit L1 Course. The instructors were excellent. The weekend went by extremely fast. For the large group it seemed that we received a lot of personal attention. Abi, Lindsey, Mel, Kyle, Doug,Rudy and Joe were fantastic. Looking forward to seeing everyone again soon and cheering for our instructors at the games!

Comment #95 - Posted by: Kendall at February 25, 2013 5:53 AM

10:09 Thought I would be better at this than I was. It was not the strength part as much as endurance. Seems I lost steam quickly. I guess this could be a good benchmark for now.

Comment #96 - Posted by: BW at February 25, 2013 6:03 AM

Grace w/ 115#, controlling the weights to the ground each rep
last done 120921 in 7:31

Comment #97 - Posted by: Jim R. M/50/5'8"/160 at February 25, 2013 6:07 AM

M 1.83/78kg

Isabel 40kg 3:27

Comment #98 - Posted by: Gus at February 25, 2013 6:18 AM

Awesome job by the training team at crossfit kids cert! Fantastic weekend! Big thank you's to John, Kelly, Keegan, Erik and Crossfit Chicago. You guys rock!

Comment #99 - Posted by: Molly at February 25, 2013 6:23 AM

The course was very informative, coaches were all great, using and showing multiple different ques and techniques for coaching. Abi was very helpful in explaining and demonstrating proper form as well as showing the wrong form.

I would recommend this to begines as well as established coaches.

Comment #100 - Posted by: Paul Burkert at February 25, 2013 6:24 AM


Started first 25 reps at 95 lbs. finished last five at 115 lbs. first time ever doing clean and jerks love them!

Comment #101 - Posted by: Rob P. at February 25, 2013 6:35 AM

Great time at 810 crossfit! learned alot to take back home with me... if i ever come back hoepfully its a little warmer!

Comment #102 - Posted by: Link C at February 25, 2013 6:41 AM

Isabel @ 105. 3:52


Comment #103 - Posted by: Phil at February 25, 2013 6:41 AM

all at 135 lbs.

Comment #104 - Posted by: Brett C. m/31/6'0"/175lbs. at February 25, 2013 6:42 AM

Going to the Ranch was a awesome experience. The level of coaching and teaching learned makes me thankful to be apart of such a great company with amazing people. Thanks to Boz, Miranda, Austin, Hollis and Dave for making this trip one I'll never forget.

Comment #105 - Posted by: Michael at February 25, 2013 6:42 AM

1:39 Rx'd

Comment #106 - Posted by: Justin Wofford at February 25, 2013 6:46 AM

Amazing time at Level 1 training in Houston. Erik Preston is the best presenter I have ever experienced. All of the staff (Chase, Eric, Sarah, Zac, Conner, and Dave) were all so knowledgable and motivating. This weekend was such an amazing experience! Big thanks to CrossFit EADO for the warm welcome and parting gifts!

Comment #107 - Posted by: Kelli B. at February 25, 2013 6:48 AM

thanks To Eric and the trainers for an excellent level 1 Cert. Thanks also to Crossfit Colosseum for hosting.

Comment #108 - Posted by: PaulC at February 25, 2013 6:49 AM

Rx'd 9:00

Comment #109 - Posted by: M/35/178/5'11" at February 25, 2013 6:52 AM


Grace 3'17"

Threw up afterwards.

Comment #110 - Posted by: Angel at February 25, 2013 7:02 AM

8:53 10@135 20@115

Comment #111 - Posted by: Evilchippy at February 25, 2013 7:03 AM

For time:
Snatch 135 pounds, 30 reps

Scaled 95lbs

Comment #112 - Posted by: GBNT at February 25, 2013 7:13 AM

Had an awesome weekend at the Cert @ Crossfit Colosseum!! Thanks to Eric and his crew; you guys were amazing and fun!

Comment #113 - Posted by: Millie at February 25, 2013 7:22 AM

Grace 6:44


Comment #114 - Posted by: Roel at February 25, 2013 7:22 AM

Isabel @ 95#


Comment #115 - Posted by: Joe Northside m/34/70"/210 at February 25, 2013 7:22 AM

95lb Isabel 1:35 broke at 25, nearly unbroken!!
3 min rest
95lb Grace 2:23

Comment #116 - Posted by: Mike at February 25, 2013 7:32 AM

Going to give this a shot with my weightlifting class. I am a teacher and have 5 guys that just started crossfit with me last week. This should be a good one to look back on in a couple months.

Comment #117 - Posted by: Nick M/26/175/5'10'' at February 25, 2013 7:35 AM

Shoulda, coulda, woulda. next time I AM doing it as RX'd and I'm going to beat this time.

Comment #118 - Posted by: D-Squared at February 25, 2013 7:38 AM

I really enjoyed your article on elegance. Keep up the great work!

Comment #119 - Posted by: Will Wright at February 25, 2013 7:39 AM

Re: 810 Crossfit Level 1 course - A great experience. Learned a ton, every single staff member, (red or black shirt) was professional, helpful and knowledgable. Definitely something to strive for - becoming a virtuoso coach like every single one of them - Joe, Abi, Lindsay, Doug, Rudy, Mel, etc!!!

Thanks for everything Joe and company!

Comment #120 - Posted by: Anna at February 25, 2013 7:42 AM

I learned a TON at the Coach's Prep course at CrossFit Strong in Dallas this weekend. I coached this morning and found myself using actionable cues immediately. I was getting more out of my athletes than i was only three days ago. Last weekend has already made our box better! A big thank you to Chris, Nicole and Austin,for inspiring me to be better than yesterday. That's what it is all about.

Comment #121 - Posted by: David Barnett at February 25, 2013 7:50 AM



Somewhat stuck with 5 reps > rest 30 sec until 30, but broke down into 3 and 2's with a whole lot of grunting by the end.

Comment #122 - Posted by: Adam Forsythe at February 25, 2013 7:52 AM


3:40 Pr

Previous was 7:00

Comment #123 - Posted by: brian at February 25, 2013 7:54 AM

Great weekend at Miami Peak 360. Thank you Chuck, Leah, Jeanni, Maggi, J Mac, Jess and Frank. The knowledge you gave usmakes me want to go to the box and develop my coaches eyes. You all are an inspiration and a huge example to follow!!

Comment #124 - Posted by: Brenda Relayze at February 25, 2013 7:58 AM

M 42/192/6'0"
Grace 115#

Comment #125 - Posted by: Mike at February 25, 2013 8:04 AM

Mike grainder and everyone else at crossfit mooristown this past weekend, amazing job!!! and hell yea kariena for the video on crossfit hq!!!

Comment #126 - Posted by: eric at February 25, 2013 8:06 AM

M 27 163 lbs
Clean and jerks at 95 lbs, 8:06

Comment #127 - Posted by: Elvin Fortuna at February 25, 2013 8:16 AM

Way to break in a new box! Thanks for hosting a great cert CrossFit St Louis Park! We had a great training team who were very skilled in their presentations, but at the same time really cared about the why behind the theory. I was amazed at how well the team brought all of the CrossFit messages together and made it a logical and consumable model! Really great stuff!

And, Boz's 'stash is legit!

Comment #128 - Posted by: SethS at February 25, 2013 8:27 AM

810! great job everyone and a big thanks to the staff for all their knowledge!!!

Comment #129 - Posted by: justin at February 25, 2013 8:31 AM

Joe DeGain at 810 Crossfit hosted an amazing L1 cert, well worth the investment!

Comment #130 - Posted by: Brooklyn at February 25, 2013 8:37 AM


1:43 took a full minute off my time!

Comment #131 - Posted by: Edwin Bonayon at February 25, 2013 8:40 AM


5.59 as RX'd. Brutal.

Comment #132 - Posted by: Andy Ciren at February 25, 2013 8:46 AM




Wanted sub 4 min, but grip kept giving out. Next time!

Comment #133 - Posted by: Mike/UT at February 25, 2013 8:59 AM

Thank you Rainier CrossFit and all the CrossFit Seminar Staff! Had a great time and learned a ton! What an amazing group of trainers, very blessed to be able to learn from you all. Again, thank you!

Comment #134 - Posted by: Josh Wilcoxson at February 25, 2013 9:01 AM

Grace as rx'd. 5:30. 8:26 last time. Happy, happy, happy!

Comment #135 - Posted by: preacherman at February 25, 2013 9:03 AM

had a great time learning the basics at 810 with Joe and the cast

Comment #136 - Posted by: lucas Burns at February 25, 2013 9:05 AM

What is this "or" thing? Why not do both? Pick the one you want a good time on, do that one first, then gut check your way through the other 10 min later. THAT is the crossfit mentality.

Comment #137 - Posted by: PeterG at February 25, 2013 9:07 AM

Hi. norwegian Newbie here.

Does it count as Rx'd, although I had to split-jerk the last ten reps of my Grace effort?


Comment #138 - Posted by: Andrej at February 25, 2013 9:10 AM

The CF Level 1 Certification at 810 CrossFit, In Grand Blanc, MI was awesome! Joe DeGain, Mel, Doug Chapman, Lindsey, Rudy, Abi and the rest of the staff are top notch coaches. Thank you for all of your help!


Comment #139 - Posted by: Justin Grinnell at February 25, 2013 9:16 AM


2/25/13: 7.00 @115 Rx c&j
11/13/11: 13:28 @ 115# power clean and jerk
9/25/08: 7.03 @ 85# full squat

Comment #140 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at February 25, 2013 9:21 AM

Crossfit Level 1 Trainers Course MIAMI!
Bar none the best course and coaching I have ever had the honor of being a part of. Extremely knowledgeable, hard working, dedicated, and honest group of coaches/people I have ever met. Chuck Carswell is an amazing director, leader, and coach. Ran a tight ship while having a great time and a few laughs. As for the rest of the seminar staff (Johnny Mac, Maggie, Leah, Jenni, Jessica, and Jorge), only one word can describe them, extraordinary! I could go on and on forever. I can truly say that this course and team of coaches has changed my life! I can't thank them all enough. Thank you.
Christopher Ferrin

Comment #141 - Posted by: Christopher Ferrin at February 25, 2013 9:23 AM

Isabelle RX

Comment #142 - Posted by: Nate at February 25, 2013 9:30 AM

Trying this with my weight lifting class today. We started crossfit last week so this will be a nice one to look back on in a few months.

Comment #143 - Posted by: Nick M/26/175/5'10'' at February 25, 2013 9:34 AM

Grace @ 115


Comment #144 - Posted by: Ginge at February 25, 2013 9:36 AM

4:25 Rx'd PR!! (Improved by 1:11)


Comment #145 - Posted by: Joel C at February 25, 2013 9:38 AM

M/37/185 lbs

3:50 rx

Comment #146 - Posted by: Carl at February 25, 2013 9:41 AM

Grace 95#


Still nursing a low back. Stayed light, and deliberate, on each rep.

Comment #147 - Posted by: Kevin C. (M/53/5'11"/175) at February 25, 2013 9:52 AM

95# Grace


Comment #148 - Posted by: Kevin C. (M/53/5'11"/175) at February 25, 2013 9:53 AM

I've been doing crossfit for about a year and I still can't get over Wods like Isabel; to me it seems like a bit of a bad idea. To do 30 reps as fast as possible of an extremely technical lift i see a recipe for bad form and injury.

Grace 155lb: 4:34
increased the weight and PR! Pretty excited
My grip is done for

Comment #149 - Posted by: Josh at February 25, 2013 9:56 AM

Grace: 7:42 as rx'd
did not have the intensity today.

PR: 6:51

Comment #150 - Posted by: MAGNUS M/27/5'8/160 at February 25, 2013 10:00 AM

5:20 with 105 lbs.

First workout after taking a week off -- needed the rest but felt rusty and out-of-the-groove.

Comment #151 - Posted by: Bill M. m/48/5'3"/135 at February 25, 2013 10:01 AM

Amazing experience at the CrossFit Kids Course at CrossFit Chicago. First of all the facility was top notch and the hosts were awesome (well done Rudy T)! All the coaches were amazing and truly knew their stuff. The material and curriculum is well thought out and is a testimate to CrossFit HQ's continued drive to be better.

When considering taking this course, one should not view it as Kids course. There are several instances where a good trainer and coach can take the ques, thoughts, and methods presented, and apply them to our "adult" classes.

If you are looking to make yourself a better trainer, owner and or person, and are debating about what specialty course to take next, I can't think of a better one!

Comment #152 - Posted by: Keivn Teborek at February 25, 2013 10:03 AM

L1 cert at Crossfit Morristown top notch this weekend. Great presentation of the basics, knowledge and coaching techniques of Crossfit. Mike GGGGGGGG... and crew... great work. The knowledge and professionalism inspiring! The first time I did a crossfit workout I had that "uh ha" moment, had another one at the L1 cert. GOOD S@#T! WOD on

Comment #153 - Posted by: Louie D at February 25, 2013 10:06 AM


Comment #154 - Posted by: Pacers at February 25, 2013 10:09 AM

"Grace" M/32/6'2/255
2:06 PR. RX'd.
First time ever doing Grace.

Comment #155 - Posted by: Mike at February 25, 2013 10:15 AM

4:40 as rx'd

Comment #156 - Posted by: SB at February 25, 2013 10:20 AM

Great job 810!!! It was an amazing cert!!

Comment #157 - Posted by: Angie at February 25, 2013 10:20 AM

Grace as rxd
power cleans

Comment #158 - Posted by: Jonblaze at February 25, 2013 10:21 AM

M 42 74in 220
First time at grace, 4 months into crossfit.

Comment #159 - Posted by: David Brace at February 25, 2013 10:21 AM

Pat Sherwood: Thanks for the great article. You nailed it. I totally agree that the elegance of CF theory and concepts is one of the reasons it has such great power and I hope more people appreciate this as a result of your piece.

Comment #160 - Posted by: Steve Cole at February 25, 2013 10:25 AM

Grace. 9:58 rx.

First time rx so it is a PR in that regard but not thrilled with the result - coming back to this one soon.

Comment #161 - Posted by: caleb (M/36/6'0"/178) at February 25, 2013 10:25 AM

as rx'd with 135

Comment #162 - Posted by: mhollis at February 25, 2013 10:30 AM


Grace; scaled to 95#; approx 5 min.

Comment #163 - Posted by: murphinator at February 25, 2013 10:31 AM

Grace 4:03 rx. PR

Last time I did it a few months, 5:23.

Comment #164 - Posted by: Will M/21/5'11/185 at February 25, 2013 10:33 AM

7:48 Grace as Rx'd

First time. Can't really do more than three before dropping the bar, but I wanted to try the Rx and see how I compare to the young Fire-breathers.

Comment #165 - Posted by: Ballelli at February 25, 2013 10:42 AM

Grace 95#


Comment #166 - Posted by: DLong (M/37/5'10"/185) at February 25, 2013 10:50 AM

Great CF Kids cert this past weekend at my own gym Crossfit Chicago. The trainers: John, Kelly, Keagan and Eric were awesome.

I already used some of the progressions/suggestions during the cert in the adult class that I coach on Monday mornings. The information is great for starting or honing a kids/teens program, but so many of the points/cues and information can be applied to your adult level classes. Great work to the trainers!

Comment #167 - Posted by: Erin C at February 25, 2013 10:57 AM


8:20 at 95 lbs (full squat snatches)

Comment #168 - Posted by: james.patrick [M/50/66"/135] at February 25, 2013 11:00 AM



Comment #169 - Posted by: Nicholas (M/28/5'10"/175) at February 25, 2013 11:05 AM

Awesome Weekend at CrossFit Colosseum in Toronto!! Thank You Eric, Jason, Matt, Chris, Dave, Patricia and Sharon!!

Comment #170 - Posted by: SMSukut at February 25, 2013 11:17 AM

11:30. PR.

Comment #171 - Posted by: Michael m/50/5'9"/175/MI Survivor at February 25, 2013 11:19 AM

11:30. PR. Isabel. (sorry, left that off last time)

Comment #172 - Posted by: Michael m/50/5'9"/175/MI Survivor at February 25, 2013 11:20 AM

Awesome weekend at Crossfit Colosseum in Toronto!! Thank you Eric, Jason, Matt, Chris, Dave Patricia and Sharon!!

Comment #173 - Posted by: Steph at February 25, 2013 11:24 AM

Grace 6:05
controlled down every rep

Comment #174 - Posted by: Daniel at February 25, 2013 11:35 AM

CrossFit Strong Coaches Prep Course: AMAZING! The more I learn, the more I realize I need to learn MORE! I got to come home with so many new tools, cues, and confidence in my abilities. Thanks for a great seminar!

My only suggestion is to give out a shirt. I know - this seems minor - but we're CrossFitters, and we're competitive. I think about it like a college degree. Most people have a Bachelors degree, so people get a Masters or a PhD to set themselves apart from the crowd. In our case, those who take the Coaches Prep Course also want to set themselves apart from the masses of people with a Level 1 - and I want a shirt to wear proudly. =)

Thanks for a great weekend!

Comment #175 - Posted by: Krista F. at February 25, 2013 11:37 AM

4:34 Squat cleans with thruster

Comment #176 - Posted by: Jetté 43/M/5'11"/175 at February 25, 2013 11:38 AM



Comment #177 - Posted by: jankka at February 25, 2013 11:39 AM

Grace RX PR 4:48

Comment #178 - Posted by: Jason D M/33/5'9"/150 at February 25, 2013 11:45 AM

Going to be snowed in for the second time in a week starting tomorrow. Looks like I know what I'll be doing at home (if the power doesn't go out!) Ha!

Comment #179 - Posted by: L2MOM at February 25, 2013 11:53 AM

Grace 3:07 RX
Had to adjust weight and clamp at 27th rep. Next time I'll get it under 3:00

Comment #180 - Posted by: Jeff Winterton at February 25, 2013 11:56 AM

RX 4:31 - PR

Comment #181 - Posted by: Lars at February 25, 2013 11:58 AM

Grace 4:43 ad rx'd
First time doing Grace. Need to work on jerk technique.

Comment #182 - Posted by: Andre Crews at February 25, 2013 12:00 PM

To Eric and the team at Crossfit Colosseum-
you guys made learning a fun topic even more fun with the entertaining and amazing community atmosphere you provided..your passion for crossfit and your desire to teach and see people improve together as a community is clearly evident in your demeanor. you guys make an excellent team! thanks for all the wonderful tips. cheers

Comment #183 - Posted by: wilson chung at February 25, 2013 12:03 PM

Grace rx'd 5:03


Comment #184 - Posted by: Alex I at February 25, 2013 12:05 PM

age 23 bw 170


95# muscle clean to split jerk

Comment #185 - Posted by: Chris S at February 25, 2013 12:16 PM

age 46 ht 5'8" wt 185
7:57 rx'd #135

Comment #186 - Posted by: Greg C at February 25, 2013 12:19 PM

So. . . Well I choose 95lb. . . pretty good about breaking less 3:34 (if hang cleaning is not cheating. . . ). 135lb next time

Comment #187 - Posted by: Greg W. at February 25, 2013 12:22 PM

75# full squat cleans


Laura f/50/5'7/155

Comment #188 - Posted by: power-girl at February 25, 2013 12:23 PM

grace 135 @ 334
rested 5 minutes isabel 135 @ 456


Comment #189 - Posted by: Brad at February 25, 2013 12:27 PM

age 46 wt.185 ht 5'8"
Grace 135 for 7:57

Comment #190 - Posted by: Greg C at February 25, 2013 12:30 PM

Awesome weekend at Crossfit Morristown. Mike G., Karianne, Joey, Keith, & JP were top notch. They presented everything in a clear & concise manner while making it FUN & totally engaging. I was nervous going in & they instantly had me smiling, at ease, & ready to take it all on. All in all, an excellent seminar! Thanks!

Comment #191 - Posted by: Denise at February 25, 2013 12:32 PM

Elegance is abundant in the definitions of CrossFit, but often absent in her dealings.

-a disappointed CrossFitter

Comment #192 - Posted by: Erik B at February 25, 2013 12:33 PM

9808 = 115# 8:18
0918 = 115# 5:47
9607 = 135# 4:04

Comment #193 - Posted by: scfd1_9607 at February 25, 2013 12:50 PM

After 2 months of crossfit, I feel myself questioning more and more whether doing these power lifts for time is just an invitation for injury. I plan on doing all 30, but rest assured the clock will be off.

Comment #194 - Posted by: Frank at February 25, 2013 12:51 PM

scaled to 95#: 3:12
Definitely need to up the weight next time.
Thank you Crossfit for giving me and everyone else a roadmap toward elite, functional fitness.

Comment #195 - Posted by: Roady at February 25, 2013 12:53 PM

6:07 as rx'd.
My high school weight lifters all finished between 7:20 and 8:20. They used 95 and 115. Very proud of them!

Comment #196 - Posted by: Nick M/26/175/5'10'' at February 25, 2013 1:07 PM


rx'd 6:51

Comment #197 - Posted by: do1/m/34/5'11"/160lbs at February 25, 2013 1:07 PM

2:34 as rx'd (PR by 1:30)
12/5/5/3/2/2/2, took about 3 breaths then the next set.

Comment #198 - Posted by: PW56 at February 25, 2013 1:08 PM


Grace with 95#. 3:50.

PR is 3:05.... But not today.

Comment #199 - Posted by: JuliePlatt at February 25, 2013 1:11 PM


Comment #200 - Posted by: Samuel Davis at February 25, 2013 1:17 PM

Awesome weekend at CFNZ for the Auckland CF-L1. Big thanks to Danny, Denny and Jonno for all the knowledge. Awesome break out sessions and technique work.

Comment #201 - Posted by: Nick at February 25, 2013 1:28 PM

1:47 Rx'd

Comment #202 - Posted by: Ryan Richard at February 25, 2013 1:35 PM


Comment #203 - Posted by: Pete In Sun City at February 25, 2013 1:46 PM


First time doing "Grace" Rx'd

Comment #204 - Posted by: Joe at February 25, 2013 1:50 PM

Amazing couple of days at Crossfit Colosseum! Eric and staff did an awesome job educating me about what Crossfit is all about. They were clear and passionate about what they were teaching, unbelievable job guys! This weekend was one of the most defining, inspiring and enlightening moments of my life.

Comment #205 - Posted by: Ignacio lagos at February 25, 2013 1:54 PM

"Isabel" Rx 2:54
Rest 7 minutes
"Grace" Rx 2:50

Comment #206 - Posted by: BV at February 25, 2013 1:59 PM

Grace at 65#


Three seconds off PR.

Nice job Laura!

Comment #207 - Posted by: Carole (F/54/5'6"/135) at February 25, 2013 2:00 PM

The CF Level 1 Certification at 810 CrossFit, In Grand Blanc was an awesome and informative time! Joe DeGain, Mel, Doug Chapman, Lindsey, Rudy, Abi all were excellent and helped out tremendously. Was thankful to learn as much as I have and look forward to spreading that knowledge to my present and future clients!


Comment #208 - Posted by: Earl at February 25, 2013 2:05 PM

Grace Rx'd 4:47

Comment #209 - Posted by: Micah at February 25, 2013 2:14 PM

Did grace on sunday, funny that it comes up on monday. 3:54

Comment #210 - Posted by: Gregory Coleman at February 25, 2013 2:15 PM

I've been doing cross-fit for a little over a year and I feel the same way you do. High repetitions for time of powerlifts, especially one as form intensive as a snatch, is a recipe for injury. It seems to me to be a surefire way to throw off form and increase the likely-hood of injury.
I know olympic-lifts and powerlifts are two separate things but I throw cleans, jerks, snatches, squats, and deadlifts in the same category.

Grace 155lb. 4:34

Comment #211 - Posted by: Josh at February 25, 2013 2:18 PM


I graced the weight room with a 3:50 as rxd

Comment #212 - Posted by: JSFace at February 25, 2013 2:21 PM

3:06 rx'd

I want to be better than that.

Comment #213 - Posted by: Curtis l at February 25, 2013 2:25 PM


"Grace" in 5:40 as rx'd.

Forearms were burning after so rested about 5 minutes and did "Isabel" scaled to 95 lbs in 3:52.

Don't know if my forearms ever felt like they were on fire quite as bad after today's WOD. Is that normal for these lifts? Only being doing this 4 months.

Comment #214 - Posted by: Jason at February 25, 2013 2:25 PM

Grace - as rx'd:


Comment #215 - Posted by: dsm19 M / 33 / 6'0 / 210 at February 25, 2013 2:28 PM


3:40 Rx (new PR)

retired army 1SG
clarksville, tn

Comment #216 - Posted by: mark nash at February 25, 2013 2:31 PM

Isobel scaled:
SN: 55lb x30
4:41 (pb by 0:15 and 10lb)

Comment #217 - Posted by: Harpo m/45/5'7"/145 at February 25, 2013 2:38 PM

M 41, 238, 6'3

Grace: Rx 5:15 PR by 1:33.

Follow the main site...tangeble measurable improvement.

Comment #218 - Posted by: C. Preble at February 25, 2013 2:40 PM

as rx'd Grace
power cleans


Comment #219 - Posted by: JackM at February 25, 2013 2:42 PM

Would like to thank our awesome Seminar Staff from this past weekend in Houston, TX @ Crossfit Eado! Erik, Dave, Connor, Zac, Chase, Sara and Eric, you guys were so amazing, and so passionate about the sport, which will make this weekend something I will never forget!

Comment #220 - Posted by: Mark P at February 25, 2013 2:43 PM

grace 50kg

Comment #221 - Posted by: stany at February 25, 2013 2:44 PM

Cfwu x1

For time:
65 pound Clean and Jerk, 30 reps


Comment #222 - Posted by: Rbst 5'10 193 37m at February 25, 2013 2:58 PM

75# grace

Comment #223 - Posted by: richmondtx at February 25, 2013 3:01 PM

Apologies about my post earlier, today is mostly going poorly

3:34 95lb "Grace"

Comment #224 - Posted by: Greg W. at February 25, 2013 3:01 PM

@Josh Comment #150

"As fast as possible" does not = so fast you hurt yourself. The concept of "possible" includes safety and common sense... The latter being a quality sorely lacking, it seems, among some folks. If you feel you might injure yourself...slow down, lower the weight, or STOP.

I feel like I'm advising someone to breathe in, then breath out....

Comment #225 - Posted by: Jon Craig at February 25, 2013 3:06 PM



rest 4 min


Comment #226 - Posted by: Mike A. at February 25, 2013 3:06 PM



4:08 as rx'd

Comment #227 - Posted by: T. Swihart at February 25, 2013 3:06 PM

CF Level 1 at CrossFit Ethos. Been doing CrossFit for about a year, and this was just a fantastic program. Learned a ton that I'm looking forward to passing along to others and using myself. Thanks Stephane, Miranda, Nunu, Nick, Kelly and the rest of the staff. Great job!!!

Comment #228 - Posted by: Jeff G at February 25, 2013 3:09 PM

M 42/192/6'0"
Isabel #115.
Did Grace this a.m.

Comment #229 - Posted by: Mike at February 25, 2013 3:11 PM

5-8 187

As rx'd: 4:36

That was rough for only being 4 minutes long. Felt like 10.

Comment #230 - Posted by: Kabitman15 at February 25, 2013 3:11 PM

Just got back home from CF Level 1 in Bergen.
Life changing. That is all. Jam-packed with knowledge, experience, patience, fun and friendly atmosphere. In 2 days I learned more than in previous 6 months or so.
Million thanks to:
Karl: see you soon in Manchester, buddy! and yes, I'm bringing the beer.
Hamish: I'll try to keep poor Nemo safe!
Basti: Your hair GHD sit-up cue's the best.
Simon: Excellent teaching and demo skills (stripper DL)!
Steve: Yes, sir, I'll get lower!

Also, Per, if you are reading this, thanks for everything and the best of luck in the future. It'd be my pleasure to host you in Englandn if you're ever visiting!

Comment #231 - Posted by: Maria at February 25, 2013 3:13 PM

Scotte #19:
"please dont call this olympic weightlifting, oly weightlifting is a specific competition with specific rules and is a test of your ability to put a max weight overhead within those rules..."

I fail to see why it's a problem to refer to Grace and Isabel as oly lifting WODs. By your logic, a competitive oly lifter's daily workouts don't qualify as oly lifting. Oly lifting is not just competition; it's also used in training. And training can have differnt movement standards from competition.

Comment #232 - Posted by: Steve Cole at February 25, 2013 3:14 PM

Grace as RX'd ten minutes after DU/snatch workout
One minute PR

Comment #233 - Posted by: Matt Burritt at February 25, 2013 3:29 PM


Comment #234 - Posted by: ToddS at February 25, 2013 3:30 PM

Thanks a lot to the Red Shirts at Crossfit St. Louis Park for L1 Training! James, Austin, Michele, Adrian "Boz", Matt and Chris you each were great! The experience taught me a lot to bring back to my friends so we can enhance our Crossfit experience. I hope to run into each of you again!

Comment #235 - Posted by: Brooks at February 25, 2013 3:32 PM

Grace @ 95# 4:29
Benchmark set

Comment #236 - Posted by: TaraJ/F/33/5'7"/160 at February 25, 2013 3:41 PM

M 37/220/6'0"

7.40 RXD

Comment #237 - Posted by: Jeroen at February 25, 2013 3:43 PM

Isabel: 4:40 at 115# down from 12:20

Two minutes break.

Grace: 5:55 at 115#.

Sorry ladies, I still can't put up 135# that many times.


Comment #238 - Posted by: Arcticelf at February 25, 2013 3:49 PM




Comment #239 - Posted by: SeanP at February 25, 2013 3:59 PM

Crossfit Miami Level One Course in Three Words...


Great Experience this weekend at Peak 360 in Miami with Jenni, Leah P, JMac, Maggie and Chuck.

Crossfit is lucky to have you all out in the world representing the brand and spreading the knowledge. Chuck Carswell is one of the most personable, charismatic individuals I've been lucky enough to meet. He makes every individual feel important and has the unique skill of being able to engage a room of strangers and make learning fun.

If any of you guys are ever around Sarasota, FL, be sure to stop by Real Fitness Sarasota (RFS Crossfit) and say hello! Thanks for everything!


-Jordan Poppa

Comment #240 - Posted by: Jordan Poppa at February 25, 2013 4:05 PM

@210 Jon Craig
I'm a former D-1 athlete I finished up my sr. year this past season. I have had years of high level S&C coaching. Not everyone has, or has an understanding of their body the way a competitive athlete does. My point is that if you combine high repetition, technical powerlifts, for time, and in a competitive environment inevitably you will have some percentage of the participants lose form and having a higher risk of injury.

Comment #241 - Posted by: Josh at February 25, 2013 4:09 PM


Grace RX'd: 3:18.6

Comment #242 - Posted by: MilesForks at February 25, 2013 4:15 PM

First time doing Grace.

RX'd - 3' 30"

Comment #243 - Posted by: Christopher Monachino at February 25, 2013 4:19 PM

First workout after surgery feeling shakey so worked form

Comment #244 - Posted by: D.S. at February 25, 2013 4:20 PM

95# Grace 1:47
3min REST
95# Isabel 2:59

Wanted to try it lighter to see how fast I could go. Normal Grace for me is 3:25-3:35. Never tried Isabel before.

Great article Mr. Sherwood. Do you have any more planned? Can you prompt Mr. McKernan to put his thoughts down on paper or is he more of a spoken word fella?


Comment #245 - Posted by: DSwitz at February 25, 2013 4:21 PM

Grace - 5:04

Comment #246 - Posted by: vince_s at February 25, 2013 4:25 PM

did both at 135

Isabel first at 2:42

10 min rest

Grace at 2:49

this was first time doing either of these, rough but fun.

Comment #247 - Posted by: Cory M/32/6'/205 at February 25, 2013 4:27 PM

as rx'd (for the first time ever I think)

5:52 (first ten were done in a min, then I really slowed down)

Comment #248 - Posted by: Saam at February 25, 2013 4:39 PM


135lbs snatches 30 times

Comment #249 - Posted by: Aaron Gumpert at February 25, 2013 4:42 PM

Grace Rx 3:10


Grace Rx 2:20

Bri F/23/119
Grace 45 3:45

Comment #250 - Posted by: Luke Salazar at February 25, 2013 4:48 PM

Grace 6:18 135#

Comment #251 - Posted by: JB at February 25, 2013 4:48 PM


Grace Rx 3:03 PR

Almost got ya Karianne!

Comment #252 - Posted by: Kevin Williams at February 25, 2013 4:53 PM


RXd 9:20

Comment #253 - Posted by: Jon Craig at February 25, 2013 4:56 PM

Grace @ 95lb. Rough day at work and I got it all out of my system in 5:41.

Comment #254 - Posted by: abh f/27/5'5/130 at February 25, 2013 4:58 PM

The cert @ the colosseum in Toronto this past weekend was great. Great staff, loads of good info, well prepped for the test and for real life coaching. The best part was learning to keep the corrections short & simple. I'm back in Panama @ the Reebok CrossFit PTY and enjoyed the experience.

Comment #255 - Posted by: Julio Rodriguez at February 25, 2013 4:59 PM

Level 1 Cert in Houston was AWESOME! Great experience, super knowledgeable and encouraging coaches and just plain FUN! Learned so much, thanks y'all!!!!

Comment #256 - Posted by: Alicia lima at February 25, 2013 5:05 PM

@150 and 184
Keep the movement proper if it gets heavy break or lower the weight But keep the intensity high I have hurt myself many times and have helped others get better Most of the time a hurt low back is because of weak abs and obliques glutes/hams Check out lower cross syndrome for corrective exercises Best of luck guys Keep it up!

Comment #257 - Posted by: Drryanhess at February 25, 2013 5:06 PM

Did Grace with power cleans 8:19. Did 4 months ago and got 5:20. Not happy right now...

Comment #258 - Posted by: BPemberton at February 25, 2013 5:13 PM

Grace as rx'd 3:11! PR by 11 seconds!

Comment #259 - Posted by: Kurt M/39/185 at February 25, 2013 5:16 PM

Grace - 5:25

Comment #260 - Posted by: Ryan at February 25, 2013 5:16 PM

M / 39 / 5'8" / 170 lbs


RX (Post Weightlifting)


Comment #261 - Posted by: Joshua M. Weaver at February 25, 2013 5:28 PM

Scaled to 95 lbs (2nd time doing snatches in a WOD)

Comment #262 - Posted by: Norman at February 25, 2013 5:30 PM

Grace 5:29, pr is 4:05

Comment #263 - Posted by: ScottMacArthur at February 25, 2013 5:32 PM

Scaled to 95 lbs

Comment #264 - Posted by: JTJ M/29/160 at February 25, 2013 5:40 PM

95 lbs

Comment #265 - Posted by: Juan O'Neal at February 25, 2013 5:41 PM

Grace 4:04

Comment #266 - Posted by: mlt at February 25, 2013 5:43 PM


scaled Grace to 75#
still knocked me out

Comment #267 - Posted by: m robert weiss at February 25, 2013 5:44 PM

M 21/185#/5'11"

4:03 Rx'd

Comment #268 - Posted by: Damon S. at February 25, 2013 5:53 PM

Isabel first-2:42 135#

rest 10 mins

then Grace-2:49 135#

first time doing either of these workouts, so PR on both.

Comment #269 - Posted by: Cory M/32/6'/205 at February 25, 2013 5:55 PM

Grace Rx 6:54

Have to start somewhere, I suppose...

Comment #270 - Posted by: Jason Duby at February 25, 2013 5:58 PM

M 19yrs #170
Grace @ 95# in 7:45

Comment #271 - Posted by: Bdubyah at February 25, 2013 6:00 PM


Comment #272 - Posted by: jbob at February 25, 2013 6:01 PM

Rxd 4:27 Isabel

Comment #273 - Posted by: bnbaucom at February 25, 2013 6:07 PM

2:37 RX Grace. 1:17 PR


Comment #274 - Posted by: Brad at February 25, 2013 6:09 PM

Isabel as rx'd - 13:57

Comment #275 - Posted by: Casey Ray at February 25, 2013 6:10 PM

grace rx'd 6:32
was sick for a week, thats my excuse lol

Comment #276 - Posted by: Josh M/19/184lbs/5'6" at February 25, 2013 6:12 PM

95lb Grace


Comment #277 - Posted by: ScooteR at February 25, 2013 6:12 PM

M/40/220/6' Grace 8:40 135x30 155 minute elliptical warm-up. Wow I thought I would blow thorugh this like the video. HA HA

Comment #278 - Posted by: Noah3 at February 25, 2013 6:13 PM

Isabel 95# - 4:32 pr
Rest 5 min
Grace 95# - 4:53
60 flavors of SUCK!!

Comment #279 - Posted by: Doc515 at February 25, 2013 6:20 PM

"Grace" - 4:30
"Isabel" - 3:15 w/ 95#

Comment #280 - Posted by: Jeremy at February 25, 2013 6:40 PM


3:17 (PR)
Prev: 4:29

Comment #281 - Posted by: Ben S at February 25, 2013 6:45 PM


Grace as RXed 6:55

Comment #282 - Posted by: Kenny at February 25, 2013 6:47 PM

Scaled to 105#
Shouldn't have scaled. Wasn't as bad as I thought.

Comment #283 - Posted by: Brad Evers at February 25, 2013 6:52 PM

40,M 6',233
For time: 5:40 this afternoon.
135 pound Clean and Jerk, 30 reps


For time: 6:22 this morning
Snatch 135 pounds, 30 reps

Comment #284 - Posted by: darrinplank at February 25, 2013 6:52 PM

Holy S**T first crossfit since December during wrestling

Comment #285 - Posted by: Monty at February 25, 2013 6:55 PM

Isabel first: 2:42
rest then
Grace: 2:49
135# for both

Comment #286 - Posted by: Cory M/32/6'/205 at February 25, 2013 6:56 PM

Scaled to 96#(43.5kg) clean and jerk

For time:
96 pound Clean and Jerk, 30 reps


Comment #287 - Posted by: Saganamooo/m/24/5'5/124 at February 25, 2013 7:06 PM

115 lb
4:21 and blew out the core of my bumper plates.
Just love the heavy stuff!!

Comment #288 - Posted by: Dean at February 25, 2013 7:06 PM

Awesome Level 1 cert this weekend in Toronto! Thank you Eric and staff, they did a great job and were passionate about what they taught. They definitely made the weekend fun! Thank you for sharing your knowledge it was tremendously helpful!! Was an awesome experience!

Comment #289 - Posted by: Holly at February 25, 2013 7:09 PM

Best course ever......in Toronto this past weekend! A real pleasure to have met the awesome coaches, Eric O'Connor, Jason MacDonald, Matt Dubruq, Chris, Sharon Parsons(sorry I didn't manage to get everyone's names. I learned a tremendous amount and all aspects of the course were fun and a very valuable experience!! Also very well organized!! Really appreciated the coffee and coconut water too!

Comment #290 - Posted by: Bev Jeffray at February 25, 2013 7:29 PM

3rd attempt to get back to crossfit and really holding back to keep from hurting myself.

Grace - 95# - 12:28

Comment #291 - Posted by: Joe Casale/M/39/5'5"/150# at February 25, 2013 7:31 PM

Grace as rx'd in 3:11. This exposed my big weakness, which is going overhead. Great WOD.

Comment #292 - Posted by: Pat Sherwood at February 25, 2013 7:38 PM

Great job in Toronto this weekend Eric and team, thanks for all the info, passion, and energy.

Comment #293 - Posted by: Jarred at February 25, 2013 7:41 PM

Grace as rx'd 7:55

Comment #294 - Posted by: 07054 M/31/220 at February 25, 2013 7:42 PM

Morristown L1- Awesome group of trainers, learned a lot from theses guys and girl. Thanks karianne and Joey for my first ever strict muscle up.

Comment #295 - Posted by: John at February 25, 2013 7:52 PM

Grace 4:31 with 115lbs

Isabelle 4:01 with 95 lbs

Comment #296 - Posted by: Louie at February 25, 2013 8:00 PM

Rx'd 6:54

Comment #297 - Posted by: Jake Kiddoo at February 25, 2013 8:00 PM

Isabel (did at lunch)
RX @5:20

Grace (did tonight)
RX @ 3:32

Comment #298 - Posted by: Ruppel at February 25, 2013 8:11 PM

Rx'd 5:47

Comment #299 - Posted by: phill 37deg21'41"N 118deg23'43"W at February 25, 2013 8:40 PM

? Do you have to stand up the clean completely before you do the push jerk portion of grace or can clean it to the dip portion of the jerk and go?

Grace RX 5:14 m/29/240

Comment #300 - Posted by: dan at February 25, 2013 8:42 PM

Grace as rx'd
Matt 3:09
Brock 5:25
Seb 5:08
Isabel 95lb (after 5 minute rest)
Matt 1:55
Seb 2:24

Comment #301 - Posted by: sebastian m/44/180/6'2" at February 25, 2013 8:43 PM

5.58 as Rx'd (pr)


Comment #302 - Posted by: Logan S at February 25, 2013 8:44 PM

Unbelievable experience at CrossFit Rainier this weekend. Had an awesome time, learned tons from Kurtis, the coaching team and all the other students. Special shoutout to Tommy and Todd, Thanks for letting me pick your brains!!

Comment #303 - Posted by: Jeremy at February 25, 2013 9:18 PM

Grace at #115
5 mins 05 secs

Comment #304 - Posted by: John at February 25, 2013 9:37 PM




Comment #305 - Posted by: D. Peterson at February 25, 2013 10:27 PM


Comment #306 - Posted by: Sara f/27/140/5'9 at February 25, 2013 11:25 PM

Grace 65lb 5:10.

Comment #307 - Posted by: Majord at February 26, 2013 12:04 AM

Grace: scaled to 95lbs.

Weird feeling/sensation in shoulder making it difficult to extend arm and lock out overhead.

Finished in 4:30

Comment #308 - Posted by: Sactown kj at February 26, 2013 12:05 AM

Grace at #115

Comment #309 - Posted by: Brophy at February 26, 2013 12:32 AM

Level 1 at 810 Crossfit was the best. Joe and the crew blew my mind with their knowledge, professionalism and ninja-like coaching ability. Thank!

Comment #310 - Posted by: Zom at February 26, 2013 4:09 AM

Grace as rx'd 8:49.

Comment #311 - Posted by: Rowan (M/48/5'5"/154) at February 26, 2013 4:21 AM

Grace at 6:05 as rx'd.

Then Isabel at 5:55 scaled to 125 lbs.

Comment #312 - Posted by: Kyle Bisceglie, M, 46, 5'10", 180 at February 26, 2013 4:49 AM

Grace= 4:50

Comment #313 - Posted by: Matt 39/m/5'10"/175 at February 26, 2013 4:55 AM


Grace as rx'd
time: 6:59

Comment #314 - Posted by: CGT at February 26, 2013 5:09 AM

6:09 as rx'd grace

Comment #315 - Posted by: The Gypsy at February 26, 2013 5:24 AM

Grace @135 w/ squat cleans - 3:53

first time w/ squat cleans; same level of pain, 50% longer

Comment #316 - Posted by: Mel/39m/5'10"/180 at February 26, 2013 5:30 AM


135 pounds


First attempt

Comment #317 - Posted by: Brian at February 26, 2013 5:32 AM





Comment #318 - Posted by: marc at February 26, 2013 5:54 AM




Comment #319 - Posted by: Angelina my Bambina at February 26, 2013 6:05 AM

810 crossfit did an outstanding job with the seminar this weekend! Kick ass staff!

Comment #320 - Posted by: Joline at February 26, 2013 6:17 AM

Grace: 4:04(pr)

Comment #321 - Posted by: mlt at February 26, 2013 6:24 AM

3:43 as rx'd Grace

Comment #322 - Posted by: Steevo at February 26, 2013 6:46 AM

30x 95lb c/j, same split as last time. Then 500m sprint row (1:41), 50 x GHD situps.
Spang combat fit gym

30x95lb clean/jerk, bkn into 2x 15

August 20, 2011:
3 rds, 10x MU, 75 x squats, ~14'
Then, 30 x 95 lb snatch (3 sets of 10)
yoga cooldown

Comment #323 - Posted by: ajax at February 26, 2013 7:01 AM

molly 4:29 65#
cale 4:14 115#
rod 4:14 95#
kelley 4:45 85#

Comment #324 - Posted by: kelley f/47/5'3"/133 at February 26, 2013 7:05 AM


with a stomach virus....and clean shorts (praise God)

Comment #325 - Posted by: Kim Pilaky at February 26, 2013 7:08 AM

First attempt at grace, thought it would be pretty easy to blow through, wow was I wrong.

Came out to 6:20 as rx'd, and I was as gassed as I've ever been after a workout

Can't help but feel like there is plenty of room for improvement here

Comment #326 - Posted by: Stor at February 26, 2013 7:48 AM


95# for warm up

115# 4:42

Just starting to get into cross fit, love it

Comment #327 - Posted by: jase at February 26, 2013 7:58 AM


Comment #328 - Posted by: RowRow at February 26, 2013 8:18 AM

Big thanks to Eric O'Conner and crew for the awesome weekend at Crossfit Colosseum. Super informative and wicked experience. See you in the trails bud.

Comment #329 - Posted by: Carly S at February 26, 2013 8:20 AM

Great time at Crossfit level 1 seminar in Toronto over the weekend. Learned lots. Had fun doing Fran.

Comment #330 - Posted by: Dr. Wade at February 26, 2013 8:20 AM

Grace, 13:07

Comment #331 - Posted by: Elliott Harding at February 26, 2013 8:24 AM

did hamilton on rest day--no wods for 6 days due to travel--tho lots of sq, burpee, pushups in room.

sore as hell for this wod.

isabel---3:02 rx'd, pr, but killin' me that that short of sub 3!!!

Comment #332 - Posted by: mtvet at February 26, 2013 8:34 AM

M/29/5'11"/ 170
7:13 with 115#

Comment #333 - Posted by: Craig at February 26, 2013 8:43 AM

65 lbs

Comment #334 - Posted by: anne at February 26, 2013 8:50 AM

Grace as RX 4 minutes

Comment #335 - Posted by: Max at February 26, 2013 8:50 AM



3:09 with 95lbs new pr

Comment #336 - Posted by: Reece O'Connell at February 26, 2013 9:14 AM


70lbs, 5.05kin

Comment #337 - Posted by: Eve at February 26, 2013 9:29 AM

2013-02-26: 3:56. Grace - 5's@:30-:44.
2011-11-11: 5:22. Grace
2011-08-21: 5:26. 115#Isabel
2010-07-29: 3:11. 100#Isabel
2009-05-08: 12:50. Grace

Comment #338 - Posted by: gs at February 26, 2013 9:47 AM

Best athletic seminar I've ever attended at 810!

Comment #339 - Posted by: Matt at February 26, 2013 10:14 AM

Course was legit! Had a blast in the Houston Seminar

Comment #340 - Posted by: Nate at February 26, 2013 10:20 AM

What an experience at the CrossFit Colosseum in Toronto over the weekend. Got way more than I could have imagined from the Level 1 course. Huge thanks to Paul (GREAT space!!), all the coaches & fellow athletes for the awesome weekend.

Comment #341 - Posted by: Martina at February 26, 2013 10:50 AM

2:34 grace as rx'd

Comment #342 - Posted by: B miller 5'9" 235 at February 26, 2013 10:52 AM

120 lbs

Comment #343 - Posted by: myles456 at February 26, 2013 11:16 AM

Grace - 135#



Any advice on how I can improve the time? I lose endurance around the 10th rep. Could it be diet?


Comment #344 - Posted by: Nicolas at February 26, 2013 12:04 PM

I had an awesome time at CrossFit NZ!
Danny,Denise and Johnny were incredible, i've never experienced such a depth of knowledge and personality at a training course before! Keep up the good work CrossFit, this is my way of life now. I wonder if I passed the test...

Comment #345 - Posted by: mark gear at February 26, 2013 1:46 PM

Grace as rx'd.


Been CrossFitting for 18 months and this is the first time doing Grace. Loved it!


Comment #346 - Posted by: Dom H at February 26, 2013 2:30 PM

Grace scaled.
CJ: 95lb x30
8:25 (squat cleans)

Comment #347 - Posted by: Harpo m/45/5'7"/145 at February 26, 2013 2:36 PM

6:13 with 110 pounds.
first Grace ever

Comment #348 - Posted by: Alex Cross at February 26, 2013 2:40 PM

Grace as rx'd 5:51

Comment #349 - Posted by: Tod m/43/5'10/200 at February 26, 2013 2:43 PM



4:32 (pr)

Comment #350 - Posted by: dan santini at February 26, 2013 2:55 PM

41, M, 165
Grace as RX'd
Previous was 6:10
Good workout...
50 Weighted Sits

Comment #351 - Posted by: dyagg at February 26, 2013 2:57 PM


Scaled to 42.5kg

Comment #352 - Posted by: Brett (24/M/188cm/77kg) at February 26, 2013 3:06 PM

26 / M / 5'9" / 140lbs

Grace, scaled to 95lbs


Not actually good, but a big PR for me.

Comment #353 - Posted by: BC at February 26, 2013 3:47 PM


Comment #354 - Posted by: Montana03 at February 26, 2013 5:02 PM

I am still recovering from surgery.
But the nephew is still working

WOD from 130221
12-9-6-3 RFT
95# Snatch

I'll Catch up!

Comment #355 - Posted by: Earl at February 26, 2013 5:28 PM



Comment #356 - Posted by: Jeff at February 26, 2013 5:57 PM

Grace 3.28. Almost a minute off of my pr, but it just felt like proficiency - have not done high rep CnJ in too long.

Comment #357 - Posted by: Apolloswabbie at February 26, 2013 7:15 PM

9:48 for 20 135lb C&J vs
5k redwood park run 36:22 11/9/11
4:59 w/ 95 lbs 8/21/11
6:11 w/ 85 lbs--concentrated on form 9/22/09
7:22 with 95 lbs 11/3/07.

not sure if earlier WODs were Grace or Isabel... 1k run wu 4:53.

Comment #358 - Posted by: kevin o at February 26, 2013 7:17 PM


2:48 as RX'd

Comment #359 - Posted by: Edwards M/16/5'11/175 at February 26, 2013 7:40 PM

Grace for 6:20

Isabelle for 8:58


Comment #360 - Posted by: Stor at February 26, 2013 9:30 PM

Grace for 10:40 as Rx'd she kicks my butt every time but I keep coming back for more....

Comment #361 - Posted by: Peter at February 26, 2013 9:47 PM

grace at 95 in 3.58

Comment #362 - Posted by: wescampo at February 26, 2013 11:00 PM


95# in 9:47

Comment #363 - Posted by: Brady at February 26, 2013 11:04 PM

7 min

Comment #364 - Posted by: Dcastor at February 27, 2013 2:18 AM

Grace = 40kg in 3'10''

Comment #365 - Posted by: Thiago Martinez at February 27, 2013 2:41 AM

muy buenos el curso crossfit L1 en crossfit TULUKA. demasiada buena la experiencia y excelente los instructores.

Comment #366 - Posted by: lucas seccatore at February 27, 2013 3:39 AM

Grace @ 85#


Comment #367 - Posted by: texinma (m/44/150/5'7) at February 27, 2013 5:17 AM

Huge s/o to all the coaches at Crossfit 810 at the L1 cert this weekend. Taught me more in one weekend than I could've learned in a year on my own. Can't thank those guys enough.

Comment #368 - Posted by: D.M. at February 27, 2013 5:28 AM

Everyone at 810 Crossfit did an amazing job. Thank you all.

Jeff D.

Comment #369 - Posted by: Jeff DiPerna at February 27, 2013 6:21 AM



Comment #370 - Posted by: Ferb 182# at February 27, 2013 6:49 AM

Meh. 8:57 as Rx. First time on this WOD. Being back conscious, so I didn't string too many together.


Comment #371 - Posted by: Bobbo at February 27, 2013 7:21 AM

6:30 (53kgs)117#

Comment #372 - Posted by: lucio1928,M/41/184cm/98kg at February 27, 2013 8:56 AM

Great experience at 810 Crossfit Lv 1 class.

Big ups to the staff setting the example for professionalism.

Comment #373 - Posted by: Derick at February 27, 2013 9:15 AM

GRACE - 2:30 Rx'd (PR)

* broken 15/5/3/1/1/1/1/1/1/1

Comment #374 - Posted by: MarcusG 5'9" 165# 32yo at February 27, 2013 11:31 AM

Grace @ 95#


Comment #375 - Posted by: Callum at February 27, 2013 12:19 PM

3:52 as rx'd

Comment #376 - Posted by: Seth H. at February 27, 2013 1:01 PM

as Rx'd
yuck but in a good way

Comment #377 - Posted by: Alastair at February 27, 2013 3:00 PM

"Grace": = 2:31(pr)

Comment #378 - Posted by: Kevin: M/41/195/6' at February 27, 2013 3:12 PM


Haven't worked out in about a month, but this is just 1 second short of my record from way back in September 2008. Can't complain about that.

Didn't try to pace myself at all with this one; I just went at it. The middle third took by far the longest. First 10 are a breeze, then I have to slow down to suck air. Was able to sprint through the last 10 pretty well.

Comment #379 - Posted by: Alton 33yo/M/5'11"/175lbs at February 27, 2013 3:55 PM

International super-trainers (& football stars)! THANKS DENISE, DANNY & JOHNNY for an amazing weekend at CFNZ in Auckland.. Truely inspired with so much more knowledge!

Comment #380 - Posted by: Cherie at February 27, 2013 4:34 PM

International super-trainers (and football stars)! THANK YOU DENISE, DANNY AND JOHNNY for an amazing weekend at CrossFit New Zealand. Truly inspirational with a wealth of knowledge! Now.. To take over the world!!

Comment #381 - Posted by: Cherie at February 27, 2013 4:39 PM

I had a blast of a time this weekend on peak 360! thank you coaches for those awesome cues and all that you teached to us!

Comment #382 - Posted by: Alonso at February 27, 2013 4:53 PM

Did Grace today. 18min flat to complete the entire workout. Every 5 reps switched which foot landed the jerk.

Comment #383 - Posted by: Dan at February 27, 2013 5:15 PM

Isabel: 6:13

Scaled to 120#

Check below for Grace, expecting to do it over next week or so...

Comment #384 - Posted by: Ronnieboy M/50/5'9"/185 at February 27, 2013 5:25 PM

Grace as rxd (60kg) 6:37

Comment #385 - Posted by: Eddie C. at February 27, 2013 6:09 PM

Grace: As Rx'd w/ 95# - 6:25 (PR)

M/29/168/26 Feb 13/Sea Level

Comment #386 - Posted by: Joshua B. at February 27, 2013 6:40 PM

Grace: 5:16

Comment #387 - Posted by: Sinal M/34/5'9"/210 at February 27, 2013 7:56 PM


Isabel. Full squat snatches. 95lbs


Comment #388 - Posted by: Antun Karlovac at February 27, 2013 8:28 PM


9:13 PR

As Rx.

Comment #389 - Posted by: Scott Andresen at February 27, 2013 9:04 PM

2:58 as Rx
26 second Pr

Comment #390 - Posted by: Heebs at February 27, 2013 9:45 PM

same as last time, then 500m spring row (1:40), 50 x GHD situps
30x95lb clean/jerk, bkn into 2x 15
last time:
3 rds, 10x MU, 75 x squats, ~14'
Then, 30 x 95 lb snatch (3 sets of 10)
yoga cooldown
August 20, 2011

Comment #391 - Posted by: ajax at February 28, 2013 4:51 AM

grace as rx'd

did 4 sets of 5 reps at 95# snatch after

Comment #392 - Posted by: Bells at February 28, 2013 5:51 AM


Warm up: Jog 1 mile & CFWU X 1

What the hey, did both. As Rxd

Isabel - 15:00:69

Grace - 8:01:98

Comment #393 - Posted by: Donny DeMent at February 28, 2013 5:54 AM




Comment #394 - Posted by: ukr17 at February 28, 2013 10:43 AM

Day 304
Made up WOD on 130228-Thur
"Grace" - for time: 135# Clean & Jerk, 30 reps
Time: 6:43
5 min. break, then (because I felt like it):
"Isabel" - for time: 95#(scaled) Snatch, 30 reps
Time: 3:11
Should have maybe only scaled to 115#

Comment #395 - Posted by: fargingbastige at February 28, 2013 11:17 AM


7:34 (Last time 7:15)

Pages myself to one rep every 15 seconds last time which worked obviously better than going all out like today.

Skitour in the morning to Wendelsteinhaus, 930 Hm, 1 hour 45 minutes for the ascent.

Comment #396 - Posted by: Memuc at February 28, 2013 12:39 PM



Comment #397 - Posted by: SJ Lee at February 28, 2013 5:01 PM

male, 40 yo, 68", 150#

time: 13:42

Comment #398 - Posted by: Karl at March 1, 2013 12:11 AM

I wanna acknowledge the Crossfit Morristown Level 1 Trainers. They were absolutely amazing and provided such great instruction! I wanna do it again, I learned soo much from them!

Comment #399 - Posted by: Kristen at March 1, 2013 3:35 AM

The Course at the CrossFit Colosseum was amazing! Great staff, and great environment for learning. An awesome course all in all and I look forward to taking the course again in 5 years time.

Comment #400 - Posted by: Scott at March 1, 2013 8:15 AM

Isabel @ 105#


Comment #401 - Posted by: Alex/M/22/6'0"/181 at March 1, 2013 9:04 AM

12 minutes at 95 pounds. I took four breaks.

Comment #402 - Posted by: Mike at March 1, 2013 10:15 AM

Grace RX'd

1:59 PR

Previous PR was 3:10....I am PUMPED with that sub 2 Grace.

I have been doing a lot of EMOM of moderately heavy to heavy (for me) power cleans. Example: EMOM for 10 min- 3 PC @ 215# or 2 PC @ 235# or 1 PC @ 255#. Doing one of these types of sets once a week is definitely the cause of my extreme drop in my Grace time.

Comment #403 - Posted by: PeterG at March 1, 2013 4:39 PM

Grace- 5:37 (cast iron plates; no dropping) PR

Comment #404 - Posted by: GU997/M/43/200#/5'10" at March 1, 2013 5:04 PM

Grace 9:03

Comment #405 - Posted by: ecp2 at March 1, 2013 5:39 PM

Grace rx'd


listened to PeterG and did these 4 EMOM until the last minute I did 6

pr is 4:12


Comment #406 - Posted by: mikeyb m/52/184 at March 2, 2013 1:53 PM


First time completing this as rx'ed. Sets of 3 and then sets of two for last 6.

Comment #407 - Posted by: tgremillion M/32/185#/6'1" at March 2, 2013 4:39 PM

M/45 204

grace 3:32 As rx'd

2 min pr.

Comment #408 - Posted by: Dan T. at March 3, 2013 4:24 PM

I used to always look at "Grace" and there were a lot of negative thoughts. I scaled it to 65lbs since I'm just getting back into CrossFit, but I was pretty pleased.

scaled to 65
Time: 4:23

Next time I'm hoping for extra 10-20lbs and under 6 minutes. Will revisit this in a month.

Comment #409 - Posted by: Jessica at March 3, 2013 5:53 PM

57.5кг, 20 повторов

1.Резко заболела голова, пришлось бросить
2.Надо качественнее разминаться

Comment #410 - Posted by: Roman-Sibir at March 3, 2013 11:04 PM

Grace rx'd 9:50

Comment #411 - Posted by: C-los at March 4, 2013 1:19 PM

CFWU-2. Superman. Row 500m.
8:52 - sq cleans.
Did sq clean thrusters for first 10 & last 5. Didn't really mean to to start with, just happened, so went with it. Felt tech decent on cleans, effort just not real good. Took too long on jerk & dropped weight after each rep. Good job getting shoulders forward & up on catch.
5/8/09: 11:23-Squat cleans.
9/18: 11:30

Comment #412 - Posted by: jrm at March 4, 2013 5:43 PM

4.40 asrx

minutes after the previous wod

Comment #413 - Posted by: Nathan m/165#/1979/ since 2008 - at March 4, 2013 8:23 PM

Grace rxd 2:40
Isabel rxd 5:07
Knocked these out at Trinity Crossfit Pelham, Al

Comment #414 - Posted by: Antoine at March 5, 2013 8:18 AM

Grace-4:55 @135lbs

Comment #415 - Posted by: Justin-M/26/5'8"/205 at March 5, 2013 3:08 PM

Isabel 75# 3:26
Grace 75# 4:12

Comment #416 - Posted by: vic* at March 5, 2013 5:00 PM

Grace: 6:07 as rx'd (with power cleans)

45 second pr with power cleans.

Comment #417 - Posted by: ronnieboy M/50/5'9"/185 at March 5, 2013 5:48 PM

grace rx 21:30, did not drop weights, no bouncers at gym.

Comment #418 - Posted by: Tim K. m/28/165 at March 5, 2013 8:01 PM

20 повторов = 2.50сек
(сделал бы 30 повторов, но резко заболела голова. Давняя травма шеи)

Comment #419 - Posted by: Roman-Sibir at March 5, 2013 11:49 PM

Grace as rx. 10:37

Comment #420 - Posted by: Drewski at March 6, 2013 8:57 AM


"Isabel" @35kg. (power snatches).


Did 5 unbroken ring dips today (new PR). Couldn't do any at all when I got the rings (about 4 weeks ago).

Comment #421 - Posted by: Jose-Luis Morales at March 6, 2013 9:44 AM

Isabel @125


Comment #422 - Posted by: Kevin McClelan 51 at March 6, 2013 4:10 PM

4:30 65 lbs, def need to work on technique, believe that was my limiting factor

Comment #423 - Posted by: RussA at March 6, 2013 5:07 PM

2:52 - PR

Comment #424 - Posted by: MikeyPaul at March 6, 2013 7:23 PM

"Isabel" @ 95 lbs.


Ran 1.55 miles on treadmill

Comment #425 - Posted by: Rob S at March 8, 2013 3:29 PM

"Grace" as rx'd


IBP 135 x 30


Comment #426 - Posted by: Rob S at March 10, 2013 2:05 PM

17:36 grace.. slow..

Comment #427 - Posted by: tum1 at March 10, 2013 10:34 PM

Grace as RX'd

10:00, no bumper plates.

1st time.

Comment #428 - Posted by: BJK at March 11, 2013 10:08 AM



Comment #429 - Posted by: illis M/32/180/5'9" at March 11, 2013 4:26 PM


All squat cleans


Comment #430 - Posted by: Ukkrew at March 12, 2013 9:36 AM

grace - 95#


Comment #431 - Posted by: pickle93 (m/42/6'/182) at March 13, 2013 5:46 AM



as rx'd 7:46

Previous time was 10:23. It is amazing how much your breathing can hinder you. I need to run more I guess. Either way, squashing my PR by almost 3 minutes is very encouraging!

Comment #432 - Posted by: Joshua Parrish at March 15, 2013 10:31 AM


Grace rx'd. 5:36

Comment #433 - Posted by: denob at March 15, 2013 2:55 PM


Comment #434 - Posted by: RAD at March 16, 2013 1:53 PM

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Comment #435 - Posted by: Gym in gurgaon at March 19, 2013 2:52 PM

Isabel @ 75 lbs.


try 85 lbs. next time

Comment #436 - Posted by: Manchild at March 21, 2013 6:58 AM

power snatch



Comment #437 - Posted by: phat boi at March 29, 2013 10:19 PM

4:49 "Grace" power cleans

5:17 "Grace" 09.12.11 all power like in the vid
5:55 "Grace" 01.06.11

Comment #438 - Posted by: zenoperegrinus at August 13, 2013 10:39 AM

3.40 as Rx'd


September 15, 2013

Comment #439 - Posted by: Logan S at September 15, 2013 12:01 PM

11:45 (-1:11)
Squat cleans this time

Comment #440 - Posted by: Doug at December 4, 2013 1:48 PM

2014-01-19: 5:08. Grace
2013-02-26: 3:56. Grace - 5's@:30-:44.
2011-11-11: 5:22. Grace
2011-08-21: 5:26. 115#Isabel
2010-07-29: 3:11. 100#Isabel
2009-05-08: 12:50. Grace

Comment #441 - Posted by: gs at January 19, 2014 5:54 AM
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