March 11, 2013

Monday 130311

Overhead Squat 3-3-3-3-3 reps

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CrossFit Level 1 Certificate Courses: CrossFit Reston, CrossFit USD, Alamo CrossFit, CrossFit Atlanta, CrossFit Morristown, Colorado State Patrol, CrossFit Columbus, CrossFit Nashville, CrossFit Park City, CrossFit 33100, Crossfit Bergen, CrossFit Effects.
CrossFit Coach's Prep Course: CrossFit One.
CrossFit Kids Course: CrossFit EaDo.

"Marion Jones-Thompson Does Open Workout 13.1" - [video]

"Fuck Compression Tights" by Mike Warkentin, CrossFit Journal article [pdf]

Posted by Pukie at March 11, 2013 5:00 PM

Awesome level 1 trainer course in Nashville this weekend. Thanks to Nadia Shatila, Nicole Gordon, Chris Russell, Rich Froning, and "Rich's cousin" Darren! Excellent instruction and we received instruction from the "World's Fittest Man". Beat that!

Comment #1 - Posted by: dan santini at March 10, 2013 5:13 PM

Thanks to MikeG and the rest of the gang (Hollis, Mel, Courtney, Sara, John, Lori...Matt?) - for an absolutely incredible weekend. Learned so many things delivered with incredible, positive energy from a very cohesive group. True CrossFit form. Not to mention witnessing a few 13.1s LIVE. BTW - Mel has the most amazing dead hang MU. It looks more like *Magic*. Thanks again for your hard work and dedication - and to the rest of the attendees for an unforgettable weekend!

Comment #2 - Posted by: Heather Adler at March 10, 2013 5:18 PM

Just finished the Level 1 Cert in Columbus and I cannot even begin to describe how lucky we were to have the coaches we did. The passion and knowledge they had to share was down right inspiring. I walked away from this weekend with a solid understanding of the the theoretical, scientific, and technological approach to CrossFit. I look forward to improving myself and thank all the coaches and Rogue Fitness for making my weekend truly remarkable.

- Mack

Comment #3 - Posted by: Mack Shirilla at March 10, 2013 5:21 PM

Great Article Mike ! I laughed out loud a couple times. Been to Mike's gym at Crossfit 204 a few weeks ago for a competition as well. Great place and some awesome athletes

Comment #4 - Posted by: Jason Smith at March 10, 2013 5:28 PM

I've been fighting through the fog and friction of uploading the Games Videos for my athletes for the last 8+ hours (no kidding). From converting to a video camera file to a compressed file (750+ MBs to an acceptable youtube size and length) and subsequent posting to youtube. I'm not sure my athletes all made the re-posting of scores with a video- is there going to be any type of alibis? I have the videos, with dates and times- just the uploading aspect of it has brought my internet and computer speeds to a halt. Is there any recourse or validation that can take place at this junction- I'd hate for their scores, and my 8+ hours (and conversion software purchase) to go down the drain.
-- Dazed and confused- aka- Larry

Comment #5 - Posted by: Larry at March 10, 2013 5:46 PM

With all of these certs every weekend I can't believe there are still people that aren't certified

Comment #6 - Posted by: chad at March 10, 2013 5:56 PM

The caption under the Marion Jones-THompson video should read "DISGRACED Former Olympic Track & Field athlete and WNBA player, Marion Jones-Thompson, does Open Workout 13.1 at CrossFit Texas."

Comment #7 - Posted by: Paul Brown at March 10, 2013 6:01 PM

Great level 1 course in Columbus. I had a great time. Thanks to Joe, Lindsay, Doug, Abi, and Joe. It was a great learning experience.

Comment #8 - Posted by: Joe Ombrello at March 10, 2013 6:01 PM

Thanks for a great Level 1 in Bergen! Awesome!
Steve Bradshw, Denise Thomas, Karl Steadman, Simon Jones and Jonny Smyth You are truly great at what you do! I got inspired to fix a lot of problems that i have and that i see in others! Cheers!

Comment #9 - Posted by: Daniel Wessberg at March 10, 2013 6:01 PM

CrossFit Nashville hosted an excellent Level 1 Trainer Course. We enjoyed the fun, entertaining and knowledgeable instructors especially Chris’s analogies and Nadia’s answer to measuring one cup of broccoli. It was an enlightening experience to train with such great coaches and the world's fittest man.

Comment #10 - Posted by: Antonio and Keisha at March 10, 2013 6:03 PM

Crossfit Atlanta rocked it with our Level 1 Cert this weekend. I learned more here and got better feedback then I have in the 2 years I've been crossfiting. I hope I will be as good of a coach that our team was to me this weekend. Thanks guys. I really appreciated all the feedback. I have a whole new insight. Thanks for the inspiration.

Comment #11 - Posted by: April at March 10, 2013 6:08 PM

Awesome class this weekend in Atlanta!!! Thanks you to Chuck, Coach Hendel, Bethanie, Leah, Jason, and the rest of the crossfit training staff for helping me get my first kipping pull-up and completing Fran with kipping pull-ups for the first time!!!

Comment #12 - Posted by: Robert "Bobby" Simmons at March 10, 2013 6:17 PM

While I can appreciate a well thought out written article, HQ your making it difficult for those whose kids who enjoy the site. If you have to put the "eff" word out in the title, can you at least put it in the journal. Just saying......

Comment #13 - Posted by: Steve at March 10, 2013 6:20 PM

Great weekend at Crossfit Reston! Thanks Mike and crew, I couldn't of asked for a better bunch of trainers to make me a more skilled crossfitter!!!!

Comment #14 - Posted by: Erin at March 10, 2013 6:20 PM

Morristown was awesome! thank you to all of the coaches for sharing all your knowledge. Wonderful experience and def learned alot

Comment #15 - Posted by: Ashley at March 10, 2013 6:27 PM

I love the gear article in the journal. I realized that lesson when I was a kid watching the movie labamba. Richie Valens was auditioning for his first band and the leader was like, "what's that." And richie was like, "my amp," then other dude was like, "looks like someone threw it away." Then richie was like, "yeah well it's mine now." Then tore it up like a rock star literally. It sucks that America is so gear driven. Take the racing world. Americans think you need a nas car or a 100,000 dollar rally car to race, but all over europe people are showing up to local race tracks and racing people in the car they drove to the track in. If Americans can't afford to race big they would just rather watch. I hope Crossfit never becomes solely a spectator sport where the fans don't partake in activities themselves.

Comment #16 - Posted by: Morden at March 10, 2013 6:28 PM

As a coach, box owner, and most importantly, a parent, I am appalled by todays CF Journal article title being published. Shame on CrossFit. Two lines above, CF boasting CrossFit Kids Course...Think about that.

Comment #17 - Posted by: Stacks at March 10, 2013 6:31 PM

Good article, Mike. Quit talking and get moving! Oh wait--overhead squats tomorrow. Can we talk about this first?

Comment #18 - Posted by: Jim R. M/50/5'8"/160 at March 10, 2013 6:32 PM

What an incredible Level 1 Trainer course in NASHVILLE, TN this weekend!! Nicole Gordon, Nadia Shatila, Chris Russell, Rich Froning, and Rich's cousin "the intern Darren" were a great group of trainers that put a lot of effort in to making sure they were producing skilled Level 1 Trainers. Thanks so much y'all!

Comment #19 - Posted by: Lisa M at March 10, 2013 6:34 PM

Chuck Carswell, Andy Hendel, Jason Macdonald, Leah, Bethanie and Vadim were awesome at Crossfit Atlanta. Extremely knowledgable of CrossFit, great teachers and awesome people.

Comment #20 - Posted by: Jake at March 10, 2013 6:35 PM

I had an amazing time at Crossfit Reston this weekend. Being able to refine skills learned through the Journal over the past three years has launched my ability, and my passion for CF, to new heights. I am looking forward to the Coach's Prep Course in the future! Thanks to Mike G. and the rest of the team!

Comment #21 - Posted by: Max S. at March 10, 2013 6:35 PM

Chuck is a master of flow. Great training with unyielding enthusiasm from the whole team. Thanks to Dan at CrossFit Atlanta for the entire experience. We were shown many building blocks upon which to change people's lives as well as our own. Can't wait to learn more!

Comment #22 - Posted by: MiKeel at March 10, 2013 6:43 PM

Awesome level 1 class! Russell, Michelle, Rob, Chris and Connor are amazing and so motivational! I have been doing CF for almost three years and couldn't believe how much more I could learn in two days with all of them.

Comment #23 - Posted by: Nick Y. at March 10, 2013 6:44 PM

Holy smokes! THE Marion Jones. Whoa.

Comment #24 - Posted by: bingo at March 10, 2013 6:45 PM

Amazing experience @ CrossFit Atlanta! As an ISSA Trainer in two days of lecture you have convinced me to throw those books in the trash! The staff was so professional and very knowledgable. Thank you to Chuck Carswell, Andy Hedel, Jason Macdonald, Leah, Bethanie, and Vadim. Making it on is definitely icing on the cake!

Comment #25 - Posted by: Daniel at March 10, 2013 6:56 PM

Marion Jones got caught using performance-enhancing drugs!!! Is she a good example and a proper CF ambassador?

Comment #26 - Posted by: fab at March 10, 2013 6:59 PM

Awesome class in San Diego! Getting pointers from the top athletes in the world was awesome!

Comment #27 - Posted by: frank at March 10, 2013 7:16 PM

Great Level 1 course in Golden,CO this weekend! Huge thanks to Matt and Cherie Chan- you lead an excellent staff- the education was awesome! The instructors were patient yet exacting. Sarah- best of luck- you are really inspirational! I'm totally jazzed and motivated to take it to the next level. Thanks very much!

Comment #28 - Posted by: Rhonda at March 10, 2013 7:26 PM

Fantastic Cert in Golden- I am so damn attentive to movement now it is driving me crazy! Thanks for a great weekend in Colorado- back to Tampa to get better!

Comment #29 - Posted by: Dave P at March 10, 2013 7:48 PM

Awesome Level 1 Trainer seminar at CrossFit Nashville this weekend! Thanks to Chris Russell, Nadia Shatila, Nicole Gordon, Rich Froning and Darren for putting on such a great two days. My birthday was yesterday and I couldn't think of a better way to spend it!

NASHVILLE, TENNESSEE was the place TO BE this weekend!

Comment #30 - Posted by: Jonathan H at March 10, 2013 8:01 PM

Blown away by the knowledge and professionalism of the training staff.

Comment #31 - Posted by: Frank F at March 10, 2013 8:12 PM

A great time had by all in Golden, CO

Comment #32 - Posted by: Chad at March 10, 2013 8:35 PM

I enjoyed the crossfit Atlanta Level One course, and found all the instructors exceptionally professional and knowledgeable. I am also grateful to Jason for extra time and attention with muscleup progressions.Chuck organized the course with real accuracy and again, was throughly professional.

Comment #33 - Posted by: m robert weiss at March 10, 2013 8:36 PM

Absolutely AMAZING training staff in SAN ANTONIO, TX!!!! Connor looks like he's 12! haha. jk

Comment #34 - Posted by: Kim Janysek at March 10, 2013 8:42 PM

A fantastic crew of crossfit coaches to help us go over not just movements and how to teach them! I expected a an experienced group of individuals but was blown away by how supportive and passionate our coaches were!

Comment #35 - Posted by: Calvin Lang at March 10, 2013 8:43 PM

in reference to the compression tights article....... why worry so much about everyone else's gear hangups? most of it is a fashion show anyway. let it go.

Comment #36 - Posted by: Travis Denman at March 10, 2013 8:44 PM

We had excellent coaches and a great time in San Antonio. Thanks for making us better athletes and trainers.

Comment #37 - Posted by: Chris Brown at March 10, 2013 8:55 PM

Awesome Level 1 Trainer seminar @ Crossfit Park City!

Comment #38 - Posted by: David Garcia at March 10, 2013 9:08 PM

Great level 1 trainer course and very proffessional crew in Tampere this weekend! Jami, Jenny, Drake, Nolan, Davs and Fede, THANK YOU! Keep up the good work, you guys are amazing! Thanks also to the boys from RCF 33100! Kiitos!

Comment #39 - Posted by: Maria F. at March 10, 2013 9:24 PM

AWESOME weekend in Atlanta!! Chuck led an incredible crew that was knowledgeable, fun and very engaging. Leah and Bethany rocked my world, helped me on my oly lift techniques and truly exemplified what it means to be an elite female athlete = true inspiration and motivation. Couldn't be happier with my experience!!

Comment #40 - Posted by: Katie Allen at March 10, 2013 9:31 PM

Great Course in Nashville this weekend. Thanks to Nadia, Nicole, Chris, Rich, and Darren for making it a great weekend. Learned a lot in a short time period. Between Nadia and Chris's lectures, Rich's examples and Nicole's instructions. This was one weekend, I didn't mind spending doing ledctures and working out the whole time. Thanks again everyone.

Comment #41 - Posted by: Howard at March 10, 2013 9:31 PM

Awesome time at Crossfit Park City!! Level 1 Seminar staff were amazing. I learned so much more than I thought. Got to be taught by the legend Chris Spealler!! And the best FLOWMASTER Eric O'Connor!! Gotta say seeing Rory Z though was the highlight of my weekend!

Comment #42 - Posted by: Sam Zizumbo at March 10, 2013 10:09 PM

Comment #12 - Posted by: fab at March 10, 2013 6:59 PM

She made a mistake and paid the price. At some point I think it's okay to move on. It doesn't change the fact that she's a tremendous athlete.

Comment #43 - Posted by: Jason Duby at March 10, 2013 10:19 PM

Chuck, Jason, Andy, Leah, Vadim, and Bethanie at the Level 1 Trainer course at Crossfit Atlanta. You guys did an awesome job teaching and coaching us. You guys broke everything down simply and kept it fun!

Comment #44 - Posted by: Tom Chon at March 10, 2013 10:22 PM

Great weekend at Tampere! Thanks to Jenny, Jami, Nolan, Frederico, Drake, Daffyd and Ferenc! Had a great time and learnt a lot. Thanks Euro crew!

Comment #45 - Posted by: Elina at March 10, 2013 10:50 PM

Great level 1 at crossfit effects in sydney. Brett, Danny and the "Ranga" Matt, you guys were awesome all weekend. Thanks a heap!!

Comment #46 - Posted by: Kyle Spiteri at March 10, 2013 11:38 PM

Thanks so much to the guys who ran the sydney course this weekend....still laughing at some of the demos! very entertaining and informative. Had a ball!

Comment #47 - Posted by: Owen Langton at March 11, 2013 1:18 AM


Comment #48 - Posted by: Brett (24/M/188cm/77kg) at March 11, 2013 1:28 AM

Then 170x1 PR

Comment #49 - Posted by: DPL at March 11, 2013 2:30 AM

M/32/178cm/81Kg - CrossFit Leblon - Rio de Janeiro

85/95/105/115/125(F) lbs

Comment #50 - Posted by: Andrei Britto at March 11, 2013 2:39 AM



Comment #51 - Posted by: Cosmo at March 11, 2013 2:45 AM

3:00 min. rest interval.

Comment #52 - Posted by: ART/M/44/5'5"/150 at March 11, 2013 2:45 AM

AWESOME level 1 trainer course in Tampere this weekend! THANKS TO Jami, Jenny, Drake, Nolan, Davs and Fede and also to the RCF 33100!

Comment #53 - Posted by: Seija at March 11, 2013 2:56 AM

Great weekend in Tampere. Special thanks for the whole crew Jami, Drake etc.

Comment #54 - Posted by: Mikko at March 11, 2013 3:36 AM

Why does he want to have sex with compression tights?

C'mon, seriously? Is that the wow-factor of CF now? Swearing just because?

I mean, if it isn't allowed across the board in comments, and the forums, why is it allowed in the name of an article? The multi-standard hurts CF more than helps.

Comment #55 - Posted by: G at March 11, 2013 3:39 AM


Comment #56 - Posted by: Reg m/22/5'6/76kg at March 11, 2013 3:43 AM


Comment #57 - Posted by: Joe Northside m/34/70"/210 at March 11, 2013 3:53 AM


Shoulder flexibility is coming along

Comment #58 - Posted by: Mike A at March 11, 2013 4:21 AM

After wanting so bad to go to L1 I finally had the opportunity this past weekend at Reston. It ended up being everything I hoped for and then some. The coaching cues I learned were killer and, as someone who gets after it primarily in his basement, it was incredible to feel that overwhelming sense of community that is CrossFit. Mike G, Courtney, Sara, Mel, Hollis, John, Lori, and Matt... you guys were awesome. Hollis and Mike, there was no chance I would have hit any of those 135# reps in 13.1 if it wasn't for your encouragement and coaching. Thank you again.

Comment #59 - Posted by: Colin F. at March 11, 2013 4:28 AM



Comment #60 - Posted by: bella at March 11, 2013 4:33 AM

Awesome weekend at Tampere!! Thanks for the crew! :)

Comment #61 - Posted by: Heidi K at March 11, 2013 4:38 AM

Supposed to be doing this tomorrow but will sub it as have problems with OHS due to shoulder problems

Quick question for you all; how often do you replace your training shoes? I gues they take a fair hammering due to the nature of crossfit I've had my inov8 230s since August and wondered if I should be thinking of replacing them?

Comment #62 - Posted by: Mark at March 11, 2013 4:43 AM

Level 1 Training in Columbus, OH superceded any training I could have ever imagined. The trainers were just awesome.

Comment #63 - Posted by: Aimee at March 11, 2013 5:10 AM


dang, found something else i cant do...

Comment #64 - Posted by: Mike Vinson/M/45/5'8/212 at March 11, 2013 5:15 AM

Thanks for a great weekend in Tampere! Had a great time!!

Comment #65 - Posted by: Gisela at March 11, 2013 5:43 AM

Awesome level 1 trainer course in Nashville this weekend. Thanks to Nadia Shatila, Nicole Gordon, Chris Russell and Rich Froning! Excellent breakdown of information and we received instruction from the "World's Fittest Man". Fantastic weekend!

Comment #66 - Posted by: Melody at March 11, 2013 5:57 AM

Loved the CFK cert this weekend. It was an amazing learning opportunity with some really great training staff. Can't wait to start working on this new program for our gym!

Comment #67 - Posted by: Leigh at March 11, 2013 6:00 AM

Well the Columbus class was better than i expected. I LOVE THIS SPORT AND THE COMMUNITY.
The staff were so professional and knowledgable as well as "i have made this mistake" i loved their attitudes and the way they made each of us feel like we were the only ones there. THANKS GANG. Also to my classmates "YOU CROSSFITTERS ROCK" thanks again everyone.

Kim "the fatjap" Pilkay

Comment #68 - Posted by: Kim Pilkay at March 11, 2013 6:25 AM

The Mike Warkentin article was dead-on. While I can see people crying about the appalling curse words (oh-no!), they are probably the same people spending far too much time worrying about piddly crap than reaching their own fitness upper limits.

EVERYTHING in this current society is becoming Pussy-Fied. Police, Fire, Military, etc are all making concessions for the weakest of our "wanna-be-somebody's". Thanks to CrossFit for inserting a bit of gut back into our world. Sure it's just working out, but there's a bigger meaning. If you haven't figured it out by now, my first thought is that you haven't really done CrossFit yet.

I applaud high standards and a solid work ethic, both of which seem to have vanished from our current youth and many of our adults. Maybe the Navy SEALs should lower their standards so everyone can do it, and maybe stop all the cursing. Maybe our firefighters should just stand outside of every house that catches on fire because its too scary to go in, even if your kids are trapped inside, just to save the neighbors' property. And I think we should just go ahead and build a police station right beside every Dunkin Donuts in our country because that is bound to make them better during foot pursuits and shootouts.

Well done, Mike. If you could replace all the F-Bombs with "shucks", that would really make me feel better, though.....thanks.

Comment #69 - Posted by: Mike H. at March 11, 2013 6:27 AM

#51/Art--Great PR

Warmup: 5x45, 5x65, 5x75, 5x85
Workout: 95-105-105-105-95
Cooldown: 3x85, 6x75, 12x65

Comment #70 - Posted by: Jim R. M/50/5'8"/160 at March 11, 2013 6:27 AM

Learning and practicing OHS for the first time so I did 5X5 at 95lbs

Comment #71 - Posted by: Damon S. M/22/190/5'11" at March 11, 2013 6:30 AM

I hit two personal records this time. One for flexibility and another for weight.

1 x 75
1 x 85
1 x 95
1 x 105 -- I did this by going a few inches lower which is a P.R. for flexibility.
1 x 115 -- did this one going lower but went to balls of feet to finish
1 x 120 -- did this one at the same level as the 5 Jan 2013 one i did, and discovered that I might have had improper feet placement. I could not do it to begin, then adjusted my feet out a few inches and pointed the toes slightly outward and did these with out the balls of feet and kept the heels on the floor for RXed reps. I will adjust next time and see what I can do and also keep trying to increase my flexibility.

Comment #72 - Posted by: BW at March 11, 2013 6:45 AM

Props to the level 1 staff this weekend in Atlanta! Lots of learning from great instructors.

Comment #73 - Posted by: Kenton at March 11, 2013 7:00 AM

GREAT Level 1 cert in NASHVILLE this weekend! Thanks to the very professional staff! I have been crossfitting for about 4 years and still learned a ton of great info this weekend from Nicole, Nadia, Chis, Rich, and Darren. Nashville can honestly say the we were trained by the BEST! AND this article is great by the way! Hilarious!

Comment #74 - Posted by: Brandon Bradley at March 11, 2013 7:07 AM

Many fails, flexibility issues, feel like I didn't really get warmed up until the third set.

100x doubler unders
25x ring dips (11-25 Med ball assisted)
30 min run treadmill hill run
7.0 MPH 8.0-9.4 in the last 3 min
168 HR 128 after 2:00 min 24% recovery

Comment #75 - Posted by: GBNT at March 11, 2013 7:07 AM

Awesome CrossFit Kids weekend at CrossFit Eado !! SO much great information was received and the staff was phenomenal. Thanks so much guys !

Comment #76 - Posted by: Amber Asbill at March 11, 2013 7:08 AM

Great Level 1 Trainer course this weekend in Park City! Thanks to the entire CrossFit seminar staff you guys really know your stuff! Thanks also to Chris and Eric for bringing at training right here in PC!

Comment #77 - Posted by: Anna Nemeckay at March 11, 2013 7:20 AM

Will state in kg's and pounds as I am from Scotland!! :) only got weights displayed in kg's

Set 1 to 5 - 90kg, 198lbs

Pritty happy, weigh in at 78kg (171lbs) been a while since I have done strict OH squats!! So let's aim for 100kg next time!! :)

Comment #78 - Posted by: Kris Hamilton at March 11, 2013 7:20 AM

Thank you Chuck and CREW!! Our Atlanta CrossFit Level 1 Trainer program was amazing!!! You all rock

Great job!

Dan Parsons

Comment #79 - Posted by: Dan at March 11, 2013 7:51 AM

Thank you Joe, Abi, Lindsey, Doug, and Joe for an amazing certification in Columbus this weekend. To be surrounded and coached by such knowledgeable and talented people was an unbelievable experience. MIND BLOWN. This certification absolutely exceeded my expectations.

Comment #80 - Posted by: Danielle LeMonnier at March 11, 2013 7:55 AM

Thank you Level 1 Staff at Golden for the insightful weekend. Enjoyed meeting every single one of you and cherry picking wonderful ideas from you all.

Comment #81 - Posted by: Kyle Cook at March 11, 2013 8:04 AM

Knee still recovering.... No OHS for a few weeks. So as any CrossFitter we take lemons and make lemonade. 80 seated dumbbell shoulder press, 362 ft waiter walk 45#, 30 HSPU's. I may be down but never out!!! Happy CrossFitting!!

Comment #82 - Posted by: Antoinne at March 11, 2013 8:17 AM

Gran curso Nivel 1 en San Antonio, de gran provecho para mi persona, ahora entiendo mejor el CrossFit. A todo el equipo Michelle, Russel, Rob, Chris, Connor y Bryan gracias por transmitirnos sus experiencias y conocimientos. Wonderfull Level 1 Course San Antonio, full of Knowledge and Experience. Thank all the Crossfit Team!!!

Comment #83 - Posted by: César Moreno at March 11, 2013 8:21 AM

Just finished Level 1 in Reston, thank you to Mike G and the crew for all the information and your time. I loved the warm up with "Roxanne." We will definitely being using this for a warm up.

Comment #84 - Posted by: Stephanie Bean at March 11, 2013 8:23 AM

Thank you!!!! To the Level 1 staff at Columbus.If you have ever had a great professor in college that kept your attention the whole time while being knowledgable at the same time.Ever question we asked was answered clearly so we could all understand.Abi Grove is a beast.Doug chapman is funny while he teaches but clearly gets the point across.Thanks 2 weeks into cross fit and he coached me to my first two muscle ups Great coach.Joe Westerlin if you ever wonder about the science of cross fit joe is the man to go to.chas is a intern but will be a great coach.Lindsey Smith is a great athlete and coach.Finally Joe DeGain runs a great class,and is a blast when he teaches.

Comment #85 - Posted by: Bryant Boyd at March 11, 2013 8:30 AM

3,2,1... Is the best way to start a test for all you teachers out there and the best place to be this past weekend was in Nashville, TN. Nadia (Tequila) Shatila, Nicole Gordon, Chris Russell, Darren and Rich Froning Jr. enabled us all to learn and execute mechanics safely. Boom! To write all of the things I personally learned would be impossible due to all still sinking in but the top 3 that resignate for me personally as a crossfitter : scaling is necessary, zone eating is simple and applicable and comparable scaling for muscle ups are move that actually works the transition of a muscle up.

Comment #86 - Posted by: Shaunna W at March 11, 2013 8:38 AM

Great level 1 training at CrossFit Park City!! Thanks to all the crew for a well organized class with exceptional athletes!!

Comment #87 - Posted by: Brad Pickett at March 11, 2013 8:38 AM

Chris Russell, Rich Froning, Nicole Gordon and Nadia Shatila at the level 1 cert in Nashville, TN were phenomenal! Nadia and Nicole did a fantastic job of keeping Rich and Chris in line :)
Chris's analogies were great! Chris, Nadia and Nicole all did great on the lectures. I'm not good at sitting and listening but the time flew by! I could have stayed another day just to soak up some more practical advice on coaching. The break out groups really helped solidify all the stuff I've learned from my mentors at Crossfit Hendersonville Lindsey, Jason, Tate and Donavin. OH...and having Rich there was bonus! He's down to earth, humble, has "damn near" perfect form, funny and well...the fittest man on earth :) Who could ask for more? Thanks for investing time in me! I'm blessed.

Comment #88 - Posted by: Heather Hopson at March 11, 2013 8:39 AM

95, 105, 115, 125, 135
First time doing these heavy.

Comment #89 - Posted by: JMA 32/200/6'2 at March 11, 2013 8:50 AM

Awesome weekend in Atlanta at the Level 1 class!!
Loved it!!

Comment #90 - Posted by: Angela Lewis at March 11, 2013 8:55 AM

#59, How do you sub OHS, and other overhead workouts, I've been having shoulder problems myself!!!!

Comment #91 - Posted by: Desert Rogue at March 11, 2013 8:55 AM

Had an amazing weekend at Crossfit Atlanta! Thank you to the trainers who took the time to share their knowledge and skills with us!

Comment #92 - Posted by: Jamie Schroeder at March 11, 2013 9:09 AM

Really enjoyed the CrossFit Kids Course at EADO this weekend. Thanks to JB, Erik, Jon, and Kelly for sharing their time and knowledge with us.

Comment #93 - Posted by: Greg at March 11, 2013 9:20 AM

2013-03-11: Sub: 15 Rnds Tabata 45#kbX10.
2013-03-05: 205
2012-09-07: 15rnds:167X3
2012-01-03: 200
2011-01-02: 165X15
2011-08-09: 195X3
2011-06-27: 165X13
2010-12-04: 160X6
2010-09-06: 160X3
2009-08-28: 150X3
2009-08-06: 160X2

Comment #94 - Posted by: gs at March 11, 2013 9:23 AM

I'm reposting this becuase I don't think my original post went through--
I was so impressed with the knowledge of the Crossfit Staff at the Level 1 cert in Atlanta!! What an amazing weekend! I learned so much about positioning and how to communicate it to other athletes. Thanks so much to Flow Master Chuck Carswell, Andy Hendel, Leah Polaski, Bethanie Giardina, Jason MacDonald and Vadim Noskov!

Comment #95 - Posted by: Aimee Orcutt at March 11, 2013 9:38 AM

145/175/190/210/222.5 lbs

Comment #96 - Posted by: Troy at March 11, 2013 9:40 AM

form improving

Comment #97 - Posted by: jh 44/210 at March 11, 2013 9:47 AM

#81 not sure what the recommended sub is but I then to do heavy back squats and either some air squats on a stability ball or pistols for balance. Just struggling with the weight overhead bit!!

Comment #98 - Posted by: Mark at March 11, 2013 9:56 AM

Thank you to all the cadre of the Golden, CO Level 1. Good times.

Comment #99 - Posted by: Wade Tait at March 11, 2013 10:01 AM


Comment #100 - Posted by: gb 45/m/71"/185# at March 11, 2013 10:16 AM

Did a few sets of light ohs, then:

4 rounds:
row 250m
25 push ups


Comment #101 - Posted by: Kevin C. (M/54/5'11"/175) at March 11, 2013 10:17 AM



Wasn't feeling pushing it today.

Comment #102 - Posted by: MilesForks at March 11, 2013 10:19 AM

M 42/192/6'0"
115 135 145x1 145x2 135.

Comment #103 - Posted by: Mike at March 11, 2013 10:35 AM

This weekend's trainer's course in Tennessee at CrossFit Nashville was top notch. Having the World's Fittest Man as one of your instructors was amazing. Nadia provided great leadership throughout the program. Nicole's coaching and encouragement was inspiring and Chris's humor and knowledge kept it all fun and engaging.

A big shout out to RC! He did an awesome job in our breakout session and watching him work with Rich and Chris on the Snatches was pretty badass!

My favorite part of the weekend was seeing RC and Rich tear through a half gallon of chocolate milk in the middle of their snatch work!

Comment #104 - Posted by: Mike Wuest (@michaelwuest) at March 11, 2013 10:40 AM

Great Level 1 cert! Information was awesome and so was the instruction. Thanks Joe DeGain, Joe Westerlin, Abi Grove, Lindsey Smith, and Doug Chapman! Highly recommend!

Comment #105 - Posted by: Seth Miller at March 11, 2013 10:43 AM


4x20 1.5 pood kbs to warm-up, then:

215f but new 1RM PR

Might take another shot tonight, i think i can get 215 cleanly then go for 225. toes are crossed that 13.2 has nothing to do with overhead squats!

Comment #106 - Posted by: Chris Luka at March 11, 2013 10:45 AM

115lbs x1

Comment #107 - Posted by: murphinator - M/5'10"/190/38 at March 11, 2013 10:48 AM

M/U yesterday's 10m AMRAP:

8 rounds Rx'd

Then: 115-125-135(F3)-125-115

Comment #108 - Posted by: james.patrick [M/50/66"/135] at March 11, 2013 10:49 AM

Snatch into Overhead squats
100 lbs
106 (failed third rep)
Felt good today, little sore from yesterday's dead lifts.

Comment #109 - Posted by: bgoz 23/175/6'1" at March 11, 2013 10:53 AM


Comment #110 - Posted by: Matt at March 11, 2013 10:54 AM

PED, Steroids, BALCO; three words I thought I would find among today's comments.

Comment #111 - Posted by: Anon at March 11, 2013 10:56 AM

205 (F) tweaked my back trying to set up for the overhead squat. Better luck next time!


Comment #112 - Posted by: paul at March 11, 2013 11:08 AM


PR 135 (close to failing on last rep)

Comment #113 - Posted by: Tvis at March 11, 2013 11:15 AM

Mike @ 69,

Jeez mike, you are pretty wound up. can you try to understand that some of us would like to involve our kids in our love of crossfit without exposing them to the low brow profanity? Maybe when you get a little older and become a dad you will see that you don't need to curse around your childern to 'man them up'.

Comment #114 - Posted by: jmualum at March 11, 2013 11:18 AM

Instead of overhead squats, I did:

On the minute, for 15 minutes, 2 power cleans @ 105#. (PR)

Last time did 95#.

Comment #115 - Posted by: Carole (F/54/5'6"/135) at March 11, 2013 11:18 AM

205 (F) tweaked my back trying to set up for the overhead squat. Better luck next time!


Comment #116 - Posted by: paul at March 11, 2013 11:20 AM


Comment #117 - Posted by: Alex/M/22/6'0"/181 at March 11, 2013 11:20 AM

Great L1 class in ATL this weekend. I was extremely impressed with the crossfit training staff! Ya'll are great coaches/teachers. I am excited to get back to my box and help others move better!

Comment #118 - Posted by: Jonathan Burke at March 11, 2013 11:28 AM

165(f) - x2, failed on 3

done at globo, so couldn't drop weights, held me back a bit...

Comment #119 - Posted by: GleichSTL m/34/183/5'10" at March 11, 2013 11:43 AM

@ #69 Mike H,
Each night my 7 and 4 year old sons watch videos and read stuff from the main site because they are interested in seeing what daddy does when I'm at the gym. They're my little gym-rats. Now, I spent 4 years in the Navy and can display the inherent lingo of a sailor from time to time. However, I always think back to something that my grandmother taught me when I was young, "anyone who has to use foul language to articulate themselves lacks the intellect or self-control to do so otherwise". Swearing doesn't make you manly anymore so than swimming makes you a fish. I think that the other Mike (whom you responded to) was taking umbrage with the word being right there on the mainsite without the use of symbols to make an attempt to disguise the word. And just because some of us have morals or scruples that don't mesh with yours doesn't mean that we've "never Crossfit" before, it just means that we're different.

Comment #120 - Posted by: pittrugbyguy at March 11, 2013 11:46 AM


Comment #121 - Posted by: scfd1_9607 at March 11, 2013 12:21 PM


Comment #122 - Posted by: scfd1_0302 at March 11, 2013 12:22 PM

175 (PR)

Comment #123 - Posted by: Nicholas (M/28/5'10"/175) at March 11, 2013 12:28 PM



This was my 3rd ever wod, found myself loosing balance on the last set getting the shakes i think. Only really practiced the overhead squat movement so i found this pretty difficult even though i was only using a light weight.

Comment #124 - Posted by: Scott Woods at March 11, 2013 12:29 PM

I second the notion that placing profanity on the main page will only serve to artificially limit the range of people you can influence with crossfit. I love participating in the workouts with my sons and it has become both a way toward fitness and a way toward "bonding" time. Those benefits are now tempered by having to explain that not everyone at Crossfit has the self-discipline to respect a broad-based audience including those that maintain what you may consider old-fashion morals. Please at least keep it where I can more easily direct their eyes away from it.

Comment #125 - Posted by: Ben at March 11, 2013 12:31 PM

Great Level 1 in Park City last weekend. Thanks to a great crew for their professionalism, expertise and friendly environment.

Side note: also disappointed in the whole foul language thing. I don't allow it in my classes, why would I allow it on my web site's front page. Not classy CF

Comment #126 - Posted by: Steve Thatcher at March 11, 2013 12:50 PM

Damn Mike, I didn't know Haterade was Paleo. CrossFit 'Journal' implies journalism...didn't see much there.

Comment #127 - Posted by: Brian at March 11, 2013 12:51 PM

60 kg
64 kg
66 kg
68 kg
72 kg (158 LBS)

Comment #128 - Posted by: Luiz Colmenero at March 11, 2013 1:02 PM

L1 in Reston was jam packed with goodness. Mike G. and crew did a great job helping us all take our game to the next level. I will steal the Roxanne warm up and Sara's chest-bump. :) Can't wait for my results...I wanna teach!

Comment #129 - Posted by: Tim W. at March 11, 2013 1:19 PM

1. Might as well replace "Compression Tights" with "Reebok".

2. Interesting that Jones would be attracted to a competition with a known (non-random) PED testing schedule/date.

Comment #130 - Posted by: Erik B at March 11, 2013 1:39 PM


Comment #131 - Posted by: C-los at March 11, 2013 1:59 PM



Leg's felt strong but I struggled to keep the weight balanced overhead. Any advice on grip or is this just an indication that my shoulder strength needs more work? Thank you for any help.

Comment #132 - Posted by: Marc at March 11, 2013 2:02 PM


115 x 3
125 x 3
135 x 3
145 x 3
165 x 3

Had a little more in the tank

Comment #133 - Posted by: Kfarrell at March 11, 2013 2:04 PM

What an incredible experience I had at the CrossFit Kids Cert in Houston at CrossFit EaDo.
The instructors, Kelly, John, Jon and Eric were absolutely fantastic! My brain is overflowing with all the information that was taught this weekend.
I think I must be a kid though, because I couldn't wait for the break out sessions and plat the games! CrossFit Baseball will be the first thing I play with our kids!

Comment #134 - Posted by: Dawn S at March 11, 2013 2:05 PM

I enjoyed the article, it read as if I were having a chat with a buddy after a workout. While some people might be offended by the colorful language, I found it was actually quite representative of the style in which a lot of conversations actually occur among men in a gym or training session, especially those of us in Law Enforcement, the military or Firefighting. This is how most men (and often women) in these fields speak to each other. It is in no way indicative of the intelligence level of the writer any more than your choice of the vehicle you drive is indicative of your skill as a driver.

Thank goodness the first amendment allows us to express ourselves in our own way, otherwise I am certain there would be people calling to make "curse words" illegal. They are just words people, don't miss the message just because your hypersensitive nature makes you sensitive to one word instead of another.

Thank you CrossFit for having the balls to print this...oh, wait, did I offend someone by using the word "balls"?

Comment #135 - Posted by: H Stafford at March 11, 2013 2:17 PM


Comment #136 - Posted by: Tyler R at March 11, 2013 2:46 PM

Really lacking shoulder flexibility!!

Comment #137 - Posted by: Rowan M/48/5'5"/154 at March 11, 2013 3:24 PM

No power rack.
Did power snatch and overhead squat.

Overhead Squat 3-3-3-3-3 reps

Kg : 43.5-43.5-43.5-43.5-48.5(f,1)
Lbs : 96-96-96-96-108(f,1)

Comment #138 - Posted by: Saganamooo at March 11, 2013 3:24 PM

Awesome weekend ... bring the noise from San Antonio Cert Course. Thanks Russel, Michele, Rob, Conor, and Chris, great energy !!!

Comment #139 - Posted by: monica vargas at March 11, 2013 3:32 PM

Going slow working on form and a little paranoid alone doing this love it though and Marion

Comment #140 - Posted by: D.S. at March 11, 2013 3:41 PM



Need to get back on my overhead, very disappointed.

Then did 50 ring dips, 50 ghd sit-ups, 50 hip extensions, 50 pull-ups.

Comment #141 - Posted by: SeanP at March 11, 2013 4:00 PM

Last time 5x1 with #45
New PR 5x3 with #45

Last time 45 WU/55/65/75/85/95
New PR 95/105/115/125/135

Comment #142 - Posted by: sean snyder at March 11, 2013 4:01 PM

230 x 2
as rx'd

Comment #143 - Posted by: Seth H. at March 11, 2013 4:21 PM

95, 115, 115

Rehabbing the Right shoulder.

Comment #144 - Posted by: Arcticelf at March 11, 2013 4:25 PM

Personal thoughts:

Great article and title. I feel Mike is spot on and applaud him. As for the parents of all these kids that are up in arms about it, I have one thought for you. How about you quit complaining and censor what your kids read. BE PARENTS!!! I believe with the amount of rated PG movies on television today you just let them go hog wild and watch what they want. I bet while at the newspaper stand in New York you let them pick up the newest issue of "Jugs" magazine for their reading pleasure. I guess cuz the cooler in your local grocery has a plentiful supply of beer you let them skip the Friday night pizza and soda for a cold Miller Light. I would hope not.

Before complaining about what your kids read, eat, see or do, how about taking control and be a parent.

Just my humble opinion as always,


Comment #145 - Posted by: sean snyder at March 11, 2013 5:08 PM

Weird movement for me, first time trying this out (rookie) haha

Comment #146 - Posted by: Robert at March 11, 2013 5:10 PM

All performed as box squats on a 12" box

Comment #147 - Posted by: Snick Snack at March 11, 2013 6:03 PM

M/40/220/6' It's great to read all the pr's! Must be something in the air?
15-45-75-115(pr)-125(pr)-135(pr) Thank you for posting that video the tips form listening to the guy coaching helped me immensely! WHoa!!!!!

Comment #148 - Posted by: Noah at March 11, 2013 6:08 PM

Yesterday was the end of my CF KIDS certification. I can't stress how much I learned over this past weekend. Yah, I read the manual before getting to class, but there's something about being there - the "hands on" experience.. INCREDIBLE! We had amazing HQ Staff, too... really personable! Thanks so much for everything you do... I only hope, one day, to be as inspirational as you all are.

Comment #149 - Posted by: Denise at March 11, 2013 6:15 PM

Best weekend ever at the level 1 at Crossfit Park City!
The passion for Crossfit, the personal attention, and the knowledge that was shared was amazing. I can't wait to share everything I learned with my Crossfit family back in Alaska.
Thanks guys for such an incredible weekend!
- Charly

Comment #150 - Posted by: Charly at March 11, 2013 6:20 PM

Count me among those disappointed in the profanity on the main page. While I am not personally offended by it, I do expect better from an organization that seems to pride itself on its kids' program.

And no, using profanity has nothing to do with "having balls" (I'm looking at you, Mike H. and H Stafford). I'm a proud member of the Combat Arms, and I can attest that resorting to profanity is generally the bastion of those who lack the eloquence to get their point across by other means.

Comment #151 - Posted by: Jason Duby at March 11, 2013 6:30 PM

. cant say enough about my wonderful level one trainers. The Chan's, are of course, rock stars in the cross fit world. But there ability to teach all was amazing. The rest of the staff was exceptional as well. Every lecture help bring the journal articles to life
Matt made me believe if I did some of the drills I would have a muscle up in no time. Cherie kept everyone moving alone and organized. The whole group at the Golden training was top shelf.
The whole crew certainly made me want to be a better crossfitter.

Comment #152 - Posted by: Crystal at March 11, 2013 6:36 PM


Was able to keep my arms balanced and let my legs do the work this time

Comment #153 - Posted by: ScooteR at March 11, 2013 6:41 PM

95,115,125,135,145 vs
95,115,135,145,155 9/12/12
95,115,125,135,145 1/3/12
95,115,135,145,155 8/10/11
95,115,135,145,155(1),155(1) @ cf santa barbara 8/31/09

1k row wu 3:59

Comment #154 - Posted by: kevin o at March 11, 2013 6:42 PM

Did fs

Then ohs

Then yesterday wod details there

Comment #155 - Posted by: hollyhog at March 11, 2013 6:56 PM

OH squat 5x5
135, 155, 165, 185, 185

Comment #156 - Posted by: matt 39/m/5'10"/175 at March 11, 2013 6:59 PM

Really awesome Level 1 Course done at CrossFit Reston!!! All the trainers were excellent and very knowledgable about everything!!!

Comment #157 - Posted by: Matt Rivera at March 11, 2013 7:04 PM



Comment #158 - Posted by: Jon Craig at March 11, 2013 7:04 PM

135-165-185-185-185. Then did "Jeremy": 21-15-9 reps of


Comment #159 - Posted by: Kurt M/39/185 at March 11, 2013 7:05 PM


Comment #160 - Posted by: Sinal M/34/5'9"/210 at March 11, 2013 7:23 PM

Bike ride with Granddaughter in trailer

Comment #161 - Posted by: Pete In Sun City at March 11, 2013 7:53 PM


Comment #162 - Posted by: controlfreak at March 11, 2013 8:24 PM


Comment #163 - Posted by: phill 37deg21'41"N 118deg23'43"W at March 11, 2013 8:42 PM


Comment #164 - Posted by: BPemberton at March 11, 2013 8:48 PM

45, 45, 45, 45, 60... Still working on fixing my form

Comment #165 - Posted by: Andrew at March 11, 2013 8:51 PM

95 95 95 95 115
Brock and Seb. Mainly form, shoulders tight from sat wod, did some squat clean&jerks to warmup, pistols and hspu's.

Comment #166 - Posted by: Sebastian at March 11, 2013 8:56 PM

WOW!!! Great 2 days of learning! Thanks for all your help PARK CITY CrossFit, Eric, Chris, Austin, Rory....what a great staff.

Comment #167 - Posted by: Cade at March 11, 2013 9:07 PM


Comment #168 - Posted by: Jake Kiddoo at March 11, 2013 9:08 PM

Nashville was Awesome. I learned so much! I guess because our instructors RULED!!!! Thanks so much to Chris, Nadia, Nicole, Darren and that last guy, what was his name?
...Oh yeah Rich!
An awesome experience top to bottom. It was like a well oiled machine.
What a treat to watch all those guys throw down on a WOD at lunch each day.
I was truly inspired.
Thanks Crossfit!

Comment #169 - Posted by: Jeff Jackson at March 11, 2013 9:16 PM

145, 155, 160 x 2, 165, 170 x 1

Comment #170 - Posted by: Pacers at March 11, 2013 9:37 PM

Will state in kg's and pounds as I am from Scotland!! :) only got weights displayed in kg's

Set 1 to 5 - 90kg, 198lbs

Pritty happy, weigh in at 78kg (171lbs) been a while since I have done strict OH squats!! So let's aim for 100kg next time!! :)

Comment #171 - Posted by: Kris Hamilton at March 11, 2013 10:53 PM

Had a great and intense weekend in Bergen! Thanks to the coaches for a inspiring weekend!

Comment #172 - Posted by: Daniel at March 12, 2013 1:16 AM

@ H Stafford #135
I'm all for the first ammendment, and I don't offend easily, it's the fact that it was on the mainsite that I visit with my 7 and 4 year old sons that bothers me. As I said, I was in the Navy and have/do talk like that at times - like you said in the gym with other ADULT men/women (and even then I tone it done with women around) - I just choose to not expose my children to such language until they are at an age consistant with being able to understand the nuances of the syntax. That's why 5 year olds are allowed into R rated movies WITHOUT an adult. Now I'm not attacking you when I say this, as you seem to be "hypersensative" enough to post a rebuke to what I said, but please feel free to speak however, where ever, to whom ever you choose - just don't do it around my children. It lacks class and judgement.

Comment #173 - Posted by: pittrugbyguy at March 12, 2013 5:32 AM


Comment #174 - Posted by: Manolo at March 12, 2013 6:06 AM

50-55-60-65-50 kg. I was a bit wobbly at 65 and my depth was suspect, so I dropped back down for my last rep to get a good stretch at the bottom. OH squats are not my thang baby!

Comment #175 - Posted by: BarefootAndy M48/5'7"/181 at March 12, 2013 6:10 AM

Such a great weekend up in Park City! Thanks Chris Spealler, Eric O'Connor, Austin, Rory, Doug, Adrian! It was such a learning experience with a great group of people. Thank you so much!!

Comment #176 - Posted by: Jerusha at March 12, 2013 6:55 AM

L1 Cert in Golden was awesome. The staff was very willing to go the extra mile to ensure every single person understood what was being demonstrated. Both in the classromm and in the gym. Thanks to everyone,

Comment #177 - Posted by: Todd at March 12, 2013 8:30 AM



Comment #178 - Posted by: Craig at March 12, 2013 8:31 AM

We had an AWESOME NASHVILLE class last weekend!! Thanks so much to Rich Froning, Nadia Shatila, Chris Russell, Nichole Gordon and of course "RC" Rich's cousin Darren!! :) We learned so much and it was awesome to have had the privilege to learn from the worlds fittest man!! ;) Great job instructors. It was worth every penny!

Comment #179 - Posted by: Sara Ferguson at March 12, 2013 8:35 AM

165PR(155 last)

Comment #180 - Posted by: Bells at March 12, 2013 8:45 AM

Great L1 Cert at CrossFit Reston. Thanks to the fantastic staff for an educational weekend.

Comment #181 - Posted by: Matthew Wiggins at March 12, 2013 9:06 AM

Agreed the "F-Bomb" does stand out, but I'm pretty sure that's why he chose it. And I'm not wound up you silly geeses, jus sayin. I have 3, count'em 3, stepdaughters all of which have been far more exposed to cursing, sex, and vulgarity in school than anything I or the CrossFit website could even come close to.

I'm a firefighter, been one for over 20 years. Got plenty of morals, ran into some burning buidlings and stuff, seen lots of death, and I've even saved a life or.....two....or three.... I think that puts me in a decently high category for a life well spent. However, I'm only 35, so maybe my maturity level is still developing.

But thinking that my kids haven't already been tarnished by the depths of American society is funny to me. It's kinda like texting and driving. They see it, hear about it, and probably to some extent - do it. Having to "explain" things to them is kinda what we parents do. So I keep telling them, "don't text and drive". Was the profanity needed in the article? No. Are your kids scarred for life because they saw the F-Bomb? I get what y'all are syaing, but c'mon.

Anyway, Navy man, thanks for your service.

By the way, PR'd my 3-rep OHS - 160lbs.

Comment #182 - Posted by: Mike H. at March 12, 2013 9:09 AM

The “red shirts” Karl, Denise, Jonny, Steve and Simon, CrossFit Bergen and all the other participants at the CrossFit L1 seminar made my weekend an excellent one. Great knowledge, good teaching, awesome workouts and lots of laughs! Hard to beat! I bring home a greater understanding in the CrossFit method, good training cues and are eager to continually learn more to excel in my trainer capabilities. Thank you all!

Comment #183 - Posted by: davved at March 12, 2013 9:15 AM


50-55-60-65-67.5 PR-60 (6 reps) kg

Comment #184 - Posted by: Memuc at March 12, 2013 10:00 AM

First time trying to max these, probably had a little more in the tank


Comment #185 - Posted by: Tony Friese at March 12, 2013 10:00 AM


65-85-115 failed on the third-95-95

compare to


happy with the improvement

Comment #186 - Posted by: Mike Andridge at March 12, 2013 10:12 AM




Comment #187 - Posted by: rbst m 37 5'10, 193 at March 12, 2013 10:14 AM

Mike H.
Thank you for your service. My father was a Fireman as well so I appreciate you and what you do. And I appreciate the open discussion here in the comments. It's nice to be civil and see things from other peoples point of view. I know that at some point in time I'll have to explain a lot to my three boys due to the ever devolving cultural norms in our great country, but they're 7, 4 1/2 and 3 right now, so I'm hoping that for now it only consists of why the dog can't fly or why the meatballs aren't weapons. Congrats too on the PR, that is after all why we're here!

Comment #188 - Posted by: pittrugbyguy at March 12, 2013 10:23 AM

Yeah! Awesome certification course for Golden!!!!

Comment #189 - Posted by: Joseph at March 12, 2013 11:06 AM


Trying to preserve old worn out shoulders:
45,95,105,45, done

My issue isn't strenght, but shoulder health. Any suggestions on improving stabilizer strength and range of motion?

Comment #190 - Posted by: Mike/UT at March 12, 2013 11:24 AM

Y'all're joking right? You can post the eff bomb on the front page for everyone and God to see, but you won't post a comment if the eff bomb is used?

Comment #191 - Posted by: MDMelissa at March 12, 2013 11:32 AM

Form improving

Comment #192 - Posted by: Johnh 44/205 at March 12, 2013 2:19 PM

My previous comment was filtered and I'm not inclined to re-type it all. Suffice to say, it has nothing to do with being offended and everything to do with the "f-bomb" being in poor taste, given the setting.

Comment #193 - Posted by: Jason Duby at March 12, 2013 2:27 PM

Awesome seminar at Crossfit Park City! The trainers were incredibly knowledgeable and effective with getting their points across. They also made the entire audience laugh the entire weekend. I learned a lot and was very impressed! Chris Spealer, Eric O'Connor, Austin Stack, Rory, Austin, Adrian, Doug, you guys were all awesome!!

Comment #194 - Posted by: Nick Love at March 12, 2013 3:14 PM

135, 155, 165, 175, 185

Comment #195 - Posted by: Jetté 43/M/5'11"/175 at March 12, 2013 3:25 PM

Thanks to Eric O;Connor and Chris Spealler for hosting the Level 1 training in Park City tis last weekend. Best seminar staffers/trainers in crossfit were in attendence!

Comment #196 - Posted by: Tad Thueson at March 12, 2013 3:32 PM

115, 135, 115, 115, 115. Next time try 125 for all sets.

Comment #197 - Posted by: Elliott Harding at March 12, 2013 4:02 PM

115 x5
135 x3
155 x3
175 x3
205 x3
Couldn't remember what I did last time....started too low this go around. 31' M, 215 lbs.

Comment #198 - Posted by: DK at March 12, 2013 4:24 PM

85-85-85-85-85 still getting comfortable with this lift

Comment #199 - Posted by: abh f/27/5'5/130 at March 12, 2013 4:53 PM

OHSQx3: 60, 70, 80, 90, 100 (+5lb)

Comment #200 - Posted by: Harpo m/45/5'7"/145 at March 12, 2013 5:04 PM

The squats are easy it's the jerk or snatch to get the bar in the overhead position that is trouble.

Comment #201 - Posted by: RReddick/M/18/6'2"/180# at March 12, 2013 5:41 PM


Comment #202 - Posted by: myles456 at March 12, 2013 6:16 PM

25, 30, 35, 40, 42.5 KG (PR)

M/30/71 KG

Comment #203 - Posted by: jbob at March 12, 2013 7:15 PM

Awesome level 1 course in Reston! First time ever doing crossfit and all the coaches made me feel at home. Great instruction and great ques to help get me started and forever hooked! Thanks Mike and Hollis you guys rocked it

Comment #204 - Posted by: Tyson at March 12, 2013 7:49 PM


75 - 85 - 95 - 95 - 95

If only OHS had something to do with squats as opposed to core strength, shoulder mobility, shoulder strength and tough wrists.

The least stressed part of my body was my legs.

Comment #205 - Posted by: JuliePlatt at March 12, 2013 8:06 PM

Park City was a great course. Quality trainers. Quality info. A great group of co-participants. Better than I ever expected. Can't wait to apply what I learned to my own training and to help others.

Comment #206 - Posted by: NiMD at March 12, 2013 8:09 PM


Comment #207 - Posted by: jtoops at March 12, 2013 8:11 PM

First time posting, 95, 105, 115, 125, 130(PR) yay!

Comment #208 - Posted by: michelle at March 12, 2013 10:09 PM

35-40-45-50-55-60f on 2

Comment #209 - Posted by: Mik at March 13, 2013 1:50 AM

I can't make payment for a CrossFit Level 1 Certificate Course, because I haven't credit card, or account in American Express or Discover, and I have a really big problem with this, You must changed this , because to many people who want make payment have big problem with this! Why PayPal isn't respected for example? I know three men's who want to pay for CrossFit Level 1 Certificate Cours but all have the same problem like me!

Comment #210 - Posted by: Ariel Barwinski at March 13, 2013 3:51 AM


Great response. Don't blink, those little guys will be graduating high school before you know it. And when did meatballs become banned as weapons? I gotta read up. Haha, thanks.

Comment #211 - Posted by: Mike H. at March 13, 2013 5:49 AM

65-85-85-85-85 (form concentration 1st time)


Comment #212 - Posted by: Eric Clark at March 13, 2013 6:04 AM

#210 in the meantime...why not get one of those Pre-paid credit card to use for this purpose?

Comment #213 - Posted by: kelley f/47/5'3"/135 at March 13, 2013 6:11 AM

5 X 7
135# Front Squats
(yes, 35 total)
50 Weighted Sits

Comment #214 - Posted by: dyagg at March 13, 2013 6:12 AM

after warm up we did a 500m row for time, we have one rower and these times are in can tell we are a competitive crew :)
molly 2:08
kelley 2:00
margy 1:57
cale 1:35

kelley 65,75,85,100(F,F,F),85
margy 25,35,45,45,55
cale 85,105,120,135,155
molly (front squat due to rom issues) 75,95,115,130,140 (PR by 15lbs)

then we worked up to heaviest turkish get-up
margy 25
kelley 35
cale 55

Comment #215 - Posted by: kelley f/47/5'3"/135 at March 13, 2013 6:17 AM

Quickly worked to OHS 135 x 3, then...
185 pound Deadlift, 5 reps
10 burpees (touched ceiling...6")

sub/scaled to 4 rds 95lb OHS x 20 in attic (couldn't drop wt, Matt napping). Then jogged around town, to duck pond w/ kids.
worked to 155 x 2, failed on third. Butt onto med ball. Ran a couple miles this evening. Luke.
worked to 155...butt onto med ball, PAC, then ran 1.5 mile at 9' pace, treadmill.
garage/no rack
last time:

Comment #216 - Posted by: ajax at March 13, 2013 7:03 AM

AWESOME STAFF at the CFL1 in Nashville! (Nadia, Nicole, Chris and Rich)
Everything was geat from the beginning to the end.
Thanks for all the hard work and look forward to seeing you guys again soon!

Comment #217 - Posted by: Colin Stout at March 13, 2013 7:34 AM

airdyne max cal. 25 min.


Comment #218 - Posted by: EVQ at March 13, 2013 8:10 AM

135, 141, 152, 165, 176


Comment #219 - Posted by: Mazz at March 13, 2013 10:58 AM

135, 141, 152, 165, 176


Comment #220 - Posted by: Mazz at March 13, 2013 10:59 AM

95, 105, 115, 125, 130 (2 reps)

Comment #221 - Posted by: Drewski at March 13, 2013 2:35 PM


Comment #222 - Posted by: Ronnieboy M/50/5'9"/185 at March 13, 2013 4:38 PM

165, 170, 175, 180, 185

Compare to:
120103 - 170, 175, 180, 185(1 of 3), 185
Jessica - 115, 125, 135, 140, 145

Comment #223 - Posted by: B. Rhaly at March 13, 2013 4:55 PM

43.5,48.5,53.5,58.5(in bad form),56.5(2rep)

Comment #224 - Posted by: lucio1928,M/41/184cm/98kg at March 13, 2013 6:37 PM

Trying to do this right get good weights are light...wento down to wall ball

65 65 75 85 85

Comment #225 - Posted by: cleveland at March 13, 2013 7:42 PM

Level 1 in Sydney, Australia was brilliant. Thanks to Brett Fforde, Danny Mellor and Matt Lodin.

I learnt so much this weekend that it would be worth it even if I didn't come away with a qualification.

Thanks, guys.

Comment #226 - Posted by: J.Allen at March 13, 2013 8:35 PM



Comment #227 - Posted by: nutfam at March 14, 2013 5:06 AM

95- 115- 135(0x)-135(oox)-115

This really sucks with cast iron weights. Need to get some bumpers.

Comment #228 - Posted by: GU997/M/43/200#/5'10" at March 14, 2013 2:37 PM


175 PR


Comment #229 - Posted by: Joshua Parrish at March 15, 2013 8:35 AM

95(10 reps)-115(7 reps)-135-135-135

First time doing it so trial and error to find the right weight. Figured since I already had it up over my head, might as well keep repping.

Followed with 20 minute EMOM:
155# clean
5-10 double unders
(still getting hang of double unders)

Comment #230 - Posted by: JRL M/28/5'8"/160 at March 15, 2013 10:53 AM

kgs: 60-65-70-75-80kg

Comment #231 - Posted by: tum1 at March 16, 2013 7:37 AM


1 set every 3 min.

(kg) 50x3, 55x2, 55x3, 60x1, 50x3

Compare to 130105: 60x3

Comment #232 - Posted by: Jose-Luis Morales at March 17, 2013 10:37 AM


Comment #233 - Posted by: pickle93 (m/42/6'/182) at March 20, 2013 6:37 AM



Comment #234 - Posted by: rvt1443 at March 20, 2013 7:54 AM


Comment #235 - Posted by: cscarr52 m/47/190 at March 20, 2013 1:05 PM

Sub 3x5 front squat

185, 205, 215

Comment #236 - Posted by: MikePaul at March 20, 2013 4:59 PM

3rd week of CF and the first time I have ever done them! I want some more of these soon!


Comment #237 - Posted by: TraeBC at March 22, 2013 6:25 PM


Comment #238 - Posted by: Roman-Sibir at March 22, 2013 6:28 PM

CFWU-3. Superman. Row 500m.
Not bad. Good job pressurizing truck to get weight overhead. Good depth. Need to try to get shoulders back better & push up on bar.
1/5/13: 165,175,185,195,205
9/7/12: 165,175,185,195,205-2
9/6/10: 135,145,155,165,175
8/28/09: 125,135,145,155,165-F,165

Comment #239 - Posted by: jrm at March 23, 2013 6:51 PM


getting really wobbly by the end

Comment #240 - Posted by: Callum at March 26, 2013 5:18 PM

125, 135, 145, 155(f), 155(f)

depth on 145 was better than last time.

Comment #241 - Posted by: Manchild at April 10, 2013 6:11 AM

45 x 10
hurt too much
pr is 155#

Comment #242 - Posted by: phat boi at April 10, 2013 11:52 PM

75,80,80(2),77.5,77.5 (1090k)

70,75,80pb,80,80 (1155k) 22.06.13
60,65,70,75,75 (1035k) 17.12.12

Comment #243 - Posted by: zenoperegrinus at September 1, 2013 11:36 PM

CFWUx3, 5x20

Comment #244 - Posted by: Doug at December 22, 2013 12:04 PM

Shoot, so that's that one susesppo.

Comment #245 - Posted by: Malinda at December 14, 2014 4:55 PM
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