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?

Great Job at 810 CrossFit.

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!

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.

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

Oddly enough I did Grace on the weekend

as RX'd for 5:45

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

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

WOOT!!

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!

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.

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!

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

@ 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!

3:00 flat

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

@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.

Amazing article Pat Sherwood! Love it!

Yesterday did 30 reps at 155

2:25

in January did Grace

1:32 rx

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

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

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!

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

#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!

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

#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.

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

Great time at the crossfit kids course at CrossFit Chicago.

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.

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!

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...

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...

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

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!

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!

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 :-)

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

Great weekend at Crossfit Colosseum! Great push everyone!

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.

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!

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!

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!

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!!!

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.

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!!

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

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

Hot!

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!

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!

CrossFit810

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

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

Nice job, K!

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

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

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.

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!

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.

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

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.

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

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

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

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

M/23yo/185lbs/5'10"

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.

m/38/88kg/179cm

5.47 rx 60kg

M/29/65kg

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

PR by 6 minutes!

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

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 :)

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

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

Excersise in a bra. Always intresting!

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!

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!

M/47/180

Grace: 5:07

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

female/28y/167m/59kg

Isabel - 60lbs
2:48

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!

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

m/44/5'6"/140

Grace as rx'd

8:22

grace
3:34

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

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

6:08 rx

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

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!

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.

Scaled down to 95lb

6'38"

Grace

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!!

Grace 5:27

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!

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.

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

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

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!

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! :)

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!

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.

Grace w/ 115#, controlling the weights to the ground each rep
7:21
last done 120921 in 7:31

M 1.83/78kg

Isabel 40kg 3:27

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!

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.

"Grace"

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

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

Isabel @ 105. 3:52

M/28/#170/65"

Grace
8:45
all at 135 lbs.

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.

1:39 Rx'd
M/26/190/5'11"

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!

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

Rx'd 9:00

M/26/1.95/125kg

Grace 3'17"

Threw up afterwards.

8:53 10@135 20@115

"Isabel"
For time:
Snatch 135 pounds, 30 reps

Scaled 95lbs
7:12

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

Grace 6:44

M/20/182cm/89kg

Isabel @ 95#

3:51

M/39/6'4"/228lbs
95lb Isabel 1:35 broke at 25, nearly unbroken!!
3 min rest
95lb Grace 2:23

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.

m/26/160
Grace.
115#
4:42
Shoulda, coulda, woulda. next time I AM doing it as RX'd and I'm going to beat this time.

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

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!

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.

M/38/185

Grace
Rx'd
10:00

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.

M/30/170

Grace
3:40 Pr

Previous was 7:00

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!!

M 42/192/6'0"
Grace 115#
3.08.

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

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

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!

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

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

30/M/185

Rx'd
1:43 took a full minute off my time!

Grace

5.59 as RX'd. Brutal.

M/49/5'8"/216

GRACE - As RXd

4:32

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

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!

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

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

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.

Hi. norwegian Newbie here.

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

9:40

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!

Justin

PR

Grace:
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

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.
Sincerely,
Christopher Ferrin

Isabelle RX
3:14

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.

Grace @ 115

3.12

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

29/M/170/5'9

M/37/185 lbs

Grace:
3:50 rx

Grace 95#

3:50

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

95# Grace

3:50

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.

M/21/6'/220
Grace 155lb: 4:34
increased the weight and PR! Pretty excited
My grip is done for

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

PR: 6:51

5:20 with 105 lbs.

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

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!

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

Grace...4:39

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

Grace
4:40 as rx'd

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

Grace as rxd
power cleans
2.30

M 42 74in 220
2:52
First time at grace, 4 months into crossfit.

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.

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.

45/M/160
as rx'd with 135
8:26

m/38/190/5'10"

Grace; scaled to 95#; approx 5 min.

Grace 4:03 rx. PR

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

7:48 Grace as Rx'd

M/40/5'11/170
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.

Grace 95#

7:07

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!

"Isabel"

8:20 at 95 lbs (full squat snatches)

Grace

3:43

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

11:30. PR.

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

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

Grace 6:05
controlled down every rep
Whew

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!

4:34 Squat cleans with thruster

M/41/85kg/174cm

Grace
40kg/95lbs
3:40

Grace RX PR 4:48

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!

M/30/5'8"/155
Grace 3:07 RX
Had to adjust weight and clamp at 27th rep. Next time I'll get it under 3:00

M/30/93/186
Grace
RX 4:31 - PR

M/26/5'10"/180
Grace 4:43 ad rx'd
First time doing Grace. Need to work on jerk technique.

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

Grace rx'd 5:03

M/20/6'/185

age 23 bw 170

3:02

95# muscle clean to split jerk

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

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

Grace
75# full squat cleans

4:15

Laura f/50/5'7/155

grace 135 @ 334
rested 5 minutes isabel 135 @ 456
36/210/m

ALMOST MET PUKIE!

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

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!

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

-a disappointed CrossFitter

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

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.

Isabel
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.

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!

Grace

rx'd 6:51

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

F/43/180/5'10"

Grace with 95#. 3:50.

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

4:04

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.

m/18/185/5'11
1:47 Rx'd

"Grace"
3:45
M/55/72”/210

m/26/205

First time doing "Grace" Rx'd
3:25

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.

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

Grace at 65#

4:20

Three seconds off PR.

Nice job Laura!

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!

Earl

M/25/178/5'10"
Grace Rx'd 4:47

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

@184
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.

M/21/6'/220
Grace 155lb. 4:34

M/22/5'10"/165

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

M/33/173/5'8
Grace
3:06 rx'd

I want to be better than that.

M/32/6'0"/175

"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.

Grace - as rx'd:

5:12

m/41/5'11"/165

3:40 Rx (new PR)

retired army 1SG
clarksville, tn

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

M 41, 238, 6'3

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

Follow the main site...tangeble measurable improvement.

43/m/185
as rx'd Grace
power cleans

6:03

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!

grace 50kg
8:00

Cfwu x1

"Grace"
For time:
65 pound Clean and Jerk, 30 reps

5:04

m/42/155/5'7"
75# grace
3:39

Apologies about my post earlier, today is mostly going poorly

3:34 95lb "Grace"

@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....

m/43/5'8"/180

Grace
105#
4:14

rest 4 min

Isabelle
65#
3:20

M/24/5'10"/176

Grace

4:08 as rx'd

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!!!

M 42/192/6'0"
Isabel #115.
2.42.
Did Grace this a.m.

32-m-pa
5-8 187

As rx'd: 4:36

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

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!

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.

M/36/5'4"/146lbs
Grace as RX'd ten minutes after DU/snatch workout
4:55
One minute PR

Grace
6:31

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!

Grace @ 95# 4:29
Benchmark set

M 37/220/6'0"

7.40 RXD

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.

M/176#/32/5'8"

M/31/200/72

Grace
135#

3:50

Crossfit Miami Level One Course in Three Words...

Chuck...is...Awesome

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!

Onward!!

-Jordan Poppa

@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.

M/22/5'11"/183.6

Grace RX'd: 3:18.6

First time doing Grace.

RX'd - 3' 30"

F/51/5'6/120
First workout after surgery feeling shakey so worked form
4:04
45#

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?

M/35/6'03"/245

Grace - 5:04

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.

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

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

m/19/5'10/190lbs

Isabel:
135lbs snatches 30 times
4:58

Frisco
M/22/250
Grace Rx 3:10

Luke

M/27/179
Grace Rx 2:20

Bri F/23/119
Grace 45 3:45

Grace 6:18 135#

M/25/6'0/188

Grace Rx 3:03 PR

Almost got ya Karianne!

M/43/5'8"/176

RXd 9:20

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

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.

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

@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!

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

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

M34/170/70"
Grace - 5:25

M / 39 / 5'8" / 170 lbs

"Isabel"

RX (Post Weightlifting)

3:46

"Isabel"
Scaled to 95 lbs (2nd time doing snatches in a WOD)
3:32
M/43/6'0/182

Grace 5:29, pr is 4:05

Isabel
Scaled to 95 lbs
2:30

"Isabel"
95 lbs
4:02

Grace 4:04

M58/185/5'9"

3:33
scaled Grace to 75#
still knocked me out

M 21/185#/5'11"

4:03 Rx'd

Isabel first-2:42 135#

rest 10 mins

then Grace-2:49 135#

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

M/28/70"/180
Grace Rx 6:54

Have to start somewhere, I suppose...

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

Grace
40KG
6:52
M/30/71kg

Rxd 4:27 Isabel

2:37 RX Grace. 1:17 PR

M/30/176/5'11"

Isabel as rx'd - 13:57

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

95lb Grace

5:20

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

M/40/5'9"/153lb
Isabel 95# - 4:32 pr
Rest 5 min
Grace 95# - 4:53
60 flavors of SUCK!!

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

M/35/6'3"/200

3:17 (PR)
Prev: 4:29

M/42/5'10"/269

Grace as RXed 6:55

Grace
Scaled to 105#
5:42
Shouldn't have scaled. Wasn't as bad as I thought.

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

OR

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

Isabel
85#
3:46
Holy S**T first crossfit since December during wrestling

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

Scaled to 96#(43.5kg) clean and jerk

"Grace"
For time:
96 pound Clean and Jerk, 30 reps

7:40

M/51/194/6'1"
Grace
115 lb
4:21 and blew out the core of my bumper plates.
Just love the heavy stuff!!

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!

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!

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

Grace - 95# - 12:28

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

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

Grace as rx'd 7:55

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.

Grace 4:31 with 115lbs

Isabelle 4:01 with 95 lbs

Isabel
Rx'd 6:54

Isabel (did at lunch)
RX @5:20

Grace (did tonight)
RX @ 3:32

Isabel
Rx'd 5:47

? 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

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

5.58 as Rx'd (pr)

23/m/5'11"/175

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!!

M/30/185
Grace at #115
5 mins 05 secs

Isabel

95lb

4:30

Grace
65lb
4:01

Grace 65lb 5:10.

Grace: scaled to 95lbs.

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

Finished in 4:30

M/21/155
Grace at #115
7:00

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!

Grace as rx'd 8:49.

Grace at 6:05 as rx'd.

Then Isabel at 5:55 scaled to 125 lbs.

Grace= 4:50

M/25/5'9"/188

Grace as rx'd
time: 6:59

6:09 as rx'd grace

Grace @135 w/ squat cleans - 3:53

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

Grace

135 pounds

8:46

First attempt

grace

115lbs

5.44

m/42/6'/200

Grace-

65#
4.50

f/30/5'1/137

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

Grace: 4:04(pr)

3:43 as rx'd Grace

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

11/9/11:
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

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

"GRACE"
Rx'd
135lbs
M/45/5'9"/234

12:30
with a stomach virus....and clean shorts (praise God)

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

M/41/5'10/190
Grace

95# for warm up

115# 4:42

Just starting to get into cross fit, love it

7.04

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.

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

Grace, 13:07

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!!!

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

Grace
65 lbs
4:30
f/50

Grace as RX 4 minutes
m/23/5'11/190lbs

GRACE

M/21/186cm/72kg

3:09 with 95lbs new pr

F/30/64kgs

70lbs, 5.05kin

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

Best athletic seminar I've ever attended at 810!

Course was legit! Had a blast in the Houston Seminar

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.

2:34 grace as rx'd

Isabel
18:22
120 lbs

Grace - 135#

M/185/6'00"

8:35

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

Thanks!

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...

Grace as rx'd.

5:47

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

M.38.5'10".175

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

6:13 with 110 pounds.
first Grace ever

Grace as rx'd 5:51

m/38/5'9/176

grace
rx'd

4:32 (pr)

41, M, 165
Grace as RX'd
6:28
Previous was 6:10
Good workout...
Then
50 Weighted Sits

Grace:
5:04

Scaled to 42.5kg

26 / M / 5'9" / 140lbs

Grace, scaled to 95lbs

14:55

Not actually good, but a big PR for me.

Grace:
4:47.

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

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

I'll Catch up!

Grace

4:25

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.

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.

Grace

2:48 as RX'd

Grace for 6:20

Isabelle for 8:58

Rx'd

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

grace at 95 in 3.58

M/27/145#

95# in 9:47

Grace
60lbs
7 min
f/44

Grace = 40kg in 3'10''

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

Grace @ 85#

5:11

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.

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

Jeff D.

Grace

3:44pr

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

Bobbo

Grace
6:30 (53kgs)117#

Great experience at 810 Crossfit Lv 1 class.

Big ups to the staff setting the example for professionalism.

GRACE - 2:30 Rx'd (PR)

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

Grace @ 95#

10:20

m/43/163
3:52 as rx'd

as Rx'd
4:05
yuck but in a good way

"Grace": = 2:31(pr)

Grace
5:59

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.

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

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!!

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!

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

Isabel: 6:13

Scaled to 120#

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

M/32/5'9"/175#
Grace as rxd (60kg) 6:37

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

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

Grace: 5:16

M/35/5'9"/160

Isabel. Full squat snatches. 95lbs

6:12

M/41/193

9:13 PR

As Rx.

2:58 as Rx
26 second Pr

same as last time, then 500m spring row (1:40), 50 x GHD situps
11/9/11:
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

grace as rx'd
4:21PR

did 4 sets of 5 reps at 95# snatch after

M/32/225/6'

Warm up: Jog 1 mile & CFWU X 1

What the hey, did both. As Rxd

Isabel - 15:00:69

Grace - 8:01:98

M/30/180cm/74kg

"Grace"

5:36

Day 304
M/46/6'0"/195
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#

45/m/176cm/73kg

Grace
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.

M/73/174/83

grace
7:51

male, 40 yo, 68", 150#

Grace
time: 13:42

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!

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.

Isabel @ 105#

2:41

12 minutes at 95 pounds. I took four breaks.

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.

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

Grace 9:03

Grace rx'd

6:58

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

pr is 4:12

thanks

"Grace"--8:50

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

M/45 204

grace 3:32 As rx'd

2 min pr.

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.

Grace
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.

Грейс
57.5кг, 20 повторов
=2.48сек

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

Grace rx'd 9:50

m/39/5'9/179
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

4.40 asrx

minutes after the previous wod

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

Grace-4:55 @135lbs

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

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

45 second pr with power cleans.

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

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

Grace as rx. 10:37

M/40/5'11"/205

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

5:38

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

Isabel @125

4:27

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

2:52 - PR

"Isabel" @ 95 lbs.

3:10

Ran 1.55 miles on treadmill

"Grace" as rx'd

5:55

IBP 135 x 30

2:44

17:36 grace.. slow..

Grace as RX'd

10:00, no bumper plates.

1st time.

Grace
95#

10:43

Grace

All squat cleans

15:10

grace - 95#

5:06

M/35/205/6'2"

PR!

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!

52/m/185

Grace rx'd. 5:36

Grace
12'02"

"Jovenus Fitness" - The Health & Fitness Studio at DLF Phase 4, Gurgaon.A neighborhood favourite, Jovenus is easily accessible and within WALKING distance for Dlf Phase 4 & Sushant Lok residents.Nearest landmark are Galleria Market, Supermart and Vyapar Kendra and Global Foyer Building. Free ample parking is aplus-point.Jovenus Fitness Pvt LTD. 7418, DLF Phase - 4, Behind Supermart - 2, Gurgaon, HR, 122002, (+91) (971) 819-1828, (+91) (124) 4212-511/12

Isabel @ 75 lbs.

7:35

try 85 lbs. next time

power snatch

5:27

m/42/5'8/240