March 25, 2013

Monday 130325

Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps

Post time to comments.

Compare to 120207.

MonroviaL1_MorristownL1_XFactorL1_HamptonRdsL1_JaxL1_DallasCentralL1_CFOneL1_810L1_CharlotteL1_FirepowerL1_StockportL1_MokotowL1_RevXL1_STFL1_AtlantaCPC_RestonCFK_th.jpg

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CrossFit Level 1 Certificate Courses: CrossFit Monrovia, CrossFit Morristown, CrossFit X-Factor, Crossfit Hampton Roads, CrossFit Jax, CrossFit Dallas Central, CrossFit One, 810 CrossFit, CrossFit Charlotte, CrossFit Firepower, CrossFit Stockport, CrossFit Mokotow, CrossFit Rev X, CrossFit STF.
CrossFit Coach's Prep Course: CrossFit Atlanta.
CrossFit Kids Course: CrossFit Reston.


"Julie Foucher is Ready" - [video]


"The Forgotten Lift" by Bill Starr, CrossFit Journal article [pdf]

Posted by Pukie at March 25, 2013 5:00 PM
Comments

My new hero is coach erick preston! 4ever!

Comment #1 - Posted by: Manuel L. Martínez at March 24, 2013 5:25 PM

"not pulling a Spealler" hahaha

Comment #2 - Posted by: Brad at March 24, 2013 5:36 PM

One of the best courses I have ever made. Professionalism, precision, commitment and knowledge of the couches is mind blowing !

Crossfit till we die !
Grzegorz

Comment #3 - Posted by: Grzegorz at March 24, 2013 5:46 PM

I can't stop talking about how awesome the cert at Reebok CrossFit One was! I was darn lucky to have such awesome coaches! Thank you Mel, EC, Austin, Chris and Spencer! I can't wait for the next one!

Comment #4 - Posted by: Jannese R. at March 24, 2013 5:46 PM

Had a great time at the Grand Blanc seminar at 810 crossfit. I learned a lifetime of information in just two days. Our seminar staff did a great job of explaining and showing us the different motions with each exercise.

Comment #5 - Posted by: Michael Fennimore at March 24, 2013 6:21 PM

810 Crossfit LVL 1 cert was such a great time! My hands are still a little torn from Fran on the first day.

Comment #6 - Posted by: Adam Paulsen at March 24, 2013 6:24 PM

Awesome class at CF Jax! Thanks to Mike G., Chris, Jenni, and Hollis for making it so fun and upbeat. A lot of info but you made the learning process fun by keeping us involved and laughing. And of course, thanks to CF Jax for hosting. Ya'll have an incredible box. Readyyyyy BREAK!

Comment #7 - Posted by: Rob Lee at March 24, 2013 6:25 PM

Gracias a coach Erik Preston, Lance, Adriana y Carlos por el excelente seminario!! Crossfit Santa Fe en la Ciudad de Mexico, excelente lugar para practicar el Deporte del Fitness!! Saludos a todos los que participaron!! Saludos

Comment #8 - Posted by: Oscar Sanchez at March 24, 2013 6:37 PM

Amazing CF level 1 Seminar at Crossfit One this weekend! So much info packed into one weekend. Made me really proud to be a part of the Crossfit community! Big thanks to all of the awesome trainers and coaches! Funny how I've done 6yrs of college and I feel like there was more applicable info packed into the last 2 days than is normally in an entire semester!

Comment #9 - Posted by: Lindsay Conologue at March 24, 2013 7:10 PM

Amazing weekend at Crossfit Firepower. Special thanks to Nadia, Jason, Camille, Brett, Matt, Chris and Kyle for great coaching and motivation. Learning from experienced athletes made the rewarding experience even better. Thank you all for your time, dedication, and enthusiasm!

Comment #10 - Posted by: Julie at March 24, 2013 7:19 PM

Really enjoyed the level 1 course at Crossfit Jax thanks for a great weekend!!

Comment #11 - Posted by: Amanda at March 24, 2013 7:26 PM

Had a great time at Crossfit Jax this weekend! Mike G., Chris, Jenni, Hollis, and Sarah kept us involved and entertained while learning a great deal about crossfit. CF Jax is an impressive box and a perfect host. I can't wait to start using the tools I learned this weekend!!!

Comment #12 - Posted by: Shane Miller at March 24, 2013 7:26 PM

m/41/5'11"/165

17:17 Rx

retired army 1SG
clarksville, tn

Comment #13 - Posted by: mark nash at March 24, 2013 7:37 PM

Had a great experience this weekend at CrossFit Dallas Central with Kurtis Bowler & his team. Very impressive box & even more impressive people. They kept us laughing & somehow managed to dump a boatload of knowledge on us without making it feel overwhelming. Thanks 100,000x to Kurtis, Kate, Chase, Zac, Dean, & Spencer.

Comment #14 - Posted by: Lindsey Black at March 24, 2013 7:41 PM

Had a really cool weekend at CF Jax level 1 course. The lectures filled in so many blanks I had about crossfit.   A big thanks to Mike G, Hollis, Jenni, Chris, Sarah and CF Jax for hosting, hell yeahhhh!

Comment #15 - Posted by: Howie at March 24, 2013 8:02 PM

32:25, my back is smoked!

Comment #16 - Posted by: M/26/165#/6'0" at March 24, 2013 8:40 PM

The Hot Box at CF Jax was the place to be this weekend! I would like to give a big thanks to Mike G., Hollis, Chris, Jenni, Sarah and Katie for being such great trainers and hosts. Couldn't of had a better more miserable time! I thank you all for that. Seriously. You are all great at what you do and I truly enjoyed the weekend. You made it worth my while to fly in from okc. Thanks again.

Comment #17 - Posted by: Joe Watts at March 24, 2013 8:42 PM

The Hot Box at CF Jax was the place to be this weekend! I would like to give a big thanks to Mike G., Hollis, Chris, Jenni, Sarah and Katie for being such great trainers and hosts. Couldn't of had a better more miserable time! I thank you all for that. Seriously. You are all great at what you do and I truly enjoyed the weekend. You made it worth my while to fly in from okc. Thanks again.

Comment #18 - Posted by: Joe Watts at March 24, 2013 8:45 PM

I must say that going to this certification at CrossFit Monrovia was one of the best choices I have ever made. I learned so much there. A big thanks to our trainers. I must say that I really enjoyed working with Connor on my dip in my presses. It gave me a lot to work on. Also all the new pointers and cues from all the trainers. I am looking forward to implementing the use of tactile targets in my training. Thanks for making more confident in my teaching and training.

Comment #19 - Posted by: Phill Nunez at March 24, 2013 9:11 PM

Gracias a todo el staff que impartio el curso en Mexico y estoy
Muy agradecido por ser parte de esta gran comunidad y poder aportar mas salud al mundo, gracias por compartir sus conocimientos con nosotros y a seguir avanzando

Comment #20 - Posted by: Manuel Garcia at March 24, 2013 9:38 PM

19:34

Scaled deadlifts to 75kg

Comment #21 - Posted by: Brett (24/M/188cm/77kg) at March 25, 2013 1:35 AM

Last time - 19:35
TODAY - 17:25, Broken deadlift 3 x 7, treadmill 400m runs.

Comment #22 - Posted by: ART/M/44/5'5"/150 at March 25, 2013 2:38 AM

Great two days with Karl, Annu, Fede, Nolan and all seminar staff in Poland! Fantastic job!

Comment #23 - Posted by: Pawel at March 25, 2013 3:02 AM

16:58 Good wod gets you nice and sweaty

Comment #24 - Posted by: Mario Ramirez at March 25, 2013 3:29 AM

Had a GREAT experience at the l1 course at Crossfit Morristown this weekend!!! The coaches were absolutely amazing!!

Comment #25 - Posted by: Krista at March 25, 2013 3:30 AM

Had a great experience at Crossfit Hampton Roads level 1 cert. Learned alot about myself especially how to fix areas of my squat. Thanks.

Comment #26 - Posted by: Michael Ferris at March 25, 2013 3:41 AM

19;10 Rx'd

Comment #27 - Posted by: Reg m/22/5'6/76kg at March 25, 2013 3:44 AM

Had an amazing weekend at CrossFit Dallas Central for the Level 1 Cert! Can't say enough good things about the organization of the course and the quality of each instructor. It was an amazing way to start building my foundation as a coach, looking forward to applying what I learned. Thanks to the great staff for making the trip so worth it!

Comment #28 - Posted by: Laura Glen at March 25, 2013 3:46 AM

Thank you Crossfit 810! Had a blast this weekend, and learned a TON.

Comment #29 - Posted by: Lindsay Nye at March 25, 2013 4:12 AM

20:55. Scaled w/160 lb deadlifts. Sweat inducing!

Comment #30 - Posted by: Joe Holmesjoeaholmes @ at March 25, 2013 4:18 AM

m/44/5'6"/140

19:06

Comment #31 - Posted by: duane at March 25, 2013 4:20 AM

20 mins give or take. 105 dead lifts at 85kg really lets your back know its been in a fight.

Comment #32 - Posted by: Paul at March 25, 2013 4:33 AM

m/32/74"/235

21:44. scaled DL to 135lbs.

Comment #33 - Posted by: Reece at March 25, 2013 4:34 AM

RX 26:05

That was a great workout but man my back is toast.

Comment #34 - Posted by: Erik at March 25, 2013 4:38 AM

20:19 Rx

DL's really are brutal + Treadmill Runs Suck!!

Comment #35 - Posted by: Vinnie at March 25, 2013 5:12 AM

The CrossFit Kids course this past weekend in Reston was not only fun but extremely informative. It's pretty remarkable to know that you are equipped with the tools and knowledge to positively change a child's life solely through CrossFit. Thanks to all of the coaches (Kelly, John, Keegan, Erik, and Ali) who take the time to pass along all of this informaton. I am looking forward to putting this knowledge to good use at CrossFit Annapolis!

Comment #36 - Posted by: Lyndsy Snelson at March 25, 2013 5:16 AM

The Crossfit Kids Course at Crossfit Reston was fantastic!! Learning how to simplify cues and movement for children can easily transfer to new adult clients, bringing the universal scalability of Crossfit to the deconditioned adult as well. This course, with a doubt, will not only make me a better coach, but I think a better parent as well. #awesome!

Comment #37 - Posted by: Aimee Orcutt at March 25, 2013 5:31 AM

Great weekend at firepower. Thanks to Andrea for the facility. Thanks to Awesome coaches Camille, Matt, Jason, Brett, Nadia, Chris, and Adam. Opened my eyes again to some fundamentals that I had let slide. Can't wait to pass this on to members at my box.
3-2-1- GO!

Comment #38 - Posted by: Will at March 25, 2013 5:32 AM

36:32

Comment #39 - Posted by: BW at March 25, 2013 5:43 AM

Cert Level 1 Training in Milton at Firepower was an amazing experience!! The trainers were awesome and very engaging. My husband and I learned a lot and couldn't have asked for a better time. Well worth the trip from the east coast! Thanks to all the trainers (Nadia, Jason, Camille, Brett, Matt, Chris and Kyle)!

Comment #40 - Posted by: Bev MacDonald at March 25, 2013 5:46 AM

M/32/5'9"/163

as rx'd

18:09

previous time - 19:05

Mark

Comment #41 - Posted by: Mark at March 25, 2013 5:49 AM

27:00 flat. DL's were brutal, but I did them! So stoked to be starting this with my wife!

Comment #42 - Posted by: GaryC at March 25, 2013 5:51 AM

What a killer weekend at CF FirePower! A huge thank you to Nadia, Jason, Camille, Brett, Matt, Chris and Kyle for their fantastic instruction and coaching. Their knowledge and passion for the sport of CF was unreal.

The weekend couldn't have gone any better.

Cheers

Comment #43 - Posted by: Steph A (W/32/68"/165 at March 25, 2013 6:01 AM

22mins - agreed..treadmill runs seriously suck

Comment #44 - Posted by: Tony R at March 25, 2013 6:23 AM

22:22 this was hardcore. Treadmill runs suck

Comment #45 - Posted by: Tony R at March 25, 2013 6:24 AM

scaled to 135, nursing bulging discs in L 4 & 5

17:11

Comment #46 - Posted by: Shane G 6'3"/200/29 at March 25, 2013 6:25 AM

500m rows, 145# DLs (more than the Pack, less than the Big Dawgs)
23:46

Comment #47 - Posted by: Jim R. M/50/5'8"/160 at March 25, 2013 6:27 AM

16:56 Rx'd ran on a treadmill

Comment #48 - Posted by: Damon S. M/22/190/5'11" at March 25, 2013 6:28 AM

29/m/5'11"/224
16:48 rx'd

Comment #49 - Posted by: Nickosaurus at March 25, 2013 6:33 AM

BTW...Bingo, I appreciate yesterday's musings, esp. the opening section about forgiveness...a helpful lesson to all.

Comment #50 - Posted by: Jim R. M/50/5'8"/160 at March 25, 2013 6:35 AM

Excellent Level 1 at CrossFit Hampton Roads. The lecture and breakouts were very organized and articulate which made for a smooth weekend. Even after two years of CrossFit it's amazing how much new information I received from very talented coaches. Great vibe between them too. You could feel the love! Thanks again Nicole, Andrea, Maggie, Sara, and James!

Comment #51 - Posted by: Victoria Pittman at March 25, 2013 6:41 AM

m41/5'09"/185
20:14
Used 70 kg (155 lbs) instead and glad I did. Had to split the 4th and 5th round lifts. 4th in twos (16 + 5) and 5th in 3 rounds (11+5+5).
This felt like a good one to do at the track. Started to plan to get the weights out there (when the summer finally arrives...)

Comment #52 - Posted by: jankka at March 25, 2013 7:11 AM

5 Rounds
Deadlift 135
1/4 mile on treadmill
22:44
Had to limp outta car. Great Workout

Comment #53 - Posted by: JB at March 25, 2013 7:26 AM

The Lvl 1 seminar at CF810 was great! The staff was not only knowledgeable but communicated the fundamentals of CF in a very effective manner. I can say with 100% conviction that I am a better CF'er and on my way to being a more fit individual due to the course. Def. among the best $1,000 dollars I've spent.

Comment #54 - Posted by: Dean at March 25, 2013 7:27 AM

I had a great time at my level 1 cert in Grand Blanc, MI. All of the coaches were super helpful and friendly, and I learned a lot!

Comment #55 - Posted by: Melanie at March 25, 2013 7:35 AM

24/M/6'1"/180

20:46 @ 135lb

1/4 mile on the track in the gym

I look like i have a stick up m.....well you know where im going with this

Comment #56 - Posted by: Ted at March 25, 2013 7:37 AM

24:20 Rx
M/33/5'8"/170

Comment #57 - Posted by: Evilchippy at March 25, 2013 7:40 AM

Male/37/5'10"/174lbs
19:30

Honestly, being new to CrossFit I was a bit intimidated by the 185lb DL for 21 reps. I was excited to get in 1 set let alone all 5!

Comment #58 - Posted by: Matt Nord at March 25, 2013 7:51 AM

M 42/192/6'0"
16.41 as rxd.

Comment #59 - Posted by: Mike at March 25, 2013 7:59 AM

grateful for the RCF1 Lvl 1 staff for an effective, actionable and motivating experience. I can walk away saying that Austin, Spencer, Mel, EC, Chris, and Ben each individually impacted my abilities as an CF athlete and - moving forward - a trainer.

Most empowering was being told I was a "ninja" by Mel during 1:1 WOD on Day 2. Will never forget that moment. Seriously.

Comment #60 - Posted by: steve at March 25, 2013 8:05 AM

I cannot express how awesome our Lev 1 Trainer Cert was this weekend at Reebok Crossfit One! The level of professionalism was second-to-none and any anxiety I had going into the weekend quickly dissipated. Austin ran a great seminar, and the staff of Spencer, Mel, E.C., Ben & of course, Chris, were amazing! Thanks to Joe, Ryan and Eamon for helping so much, as well!

I took so much away from these two days that I will certainly be starting to implement in my gym, and if I were able to become 1/2 the trainer any one of those guys are, I would be very proud.

Thanks again, and I look forward to the next one!

~Erika

Comment #61 - Posted by: Erika at March 25, 2013 8:06 AM

First time trying this workout going to shoot for a sub-20 time, what's a good pace for the treadmill runs?

Comment #62 - Posted by: Dan Mac at March 25, 2013 8:11 AM

Level 1 cert at CrossFit Jax was great. Mike G, Jenni, Chris, Hollis Katie and Sarah were all great. Learned so much, thank you. Just the beginning though!

Comment #63 - Posted by: Drew Rosener at March 25, 2013 8:13 AM

scaled to 145lbs (4 cinder blocks and metal pole)
snowy field run (~400m)

17:02

Comment #64 - Posted by: DLong (M/37/5'10"/185) at March 25, 2013 8:15 AM

M 20/196/6'0"
21.25 600m run 185 deadlift x 5

Comment #65 - Posted by: bryce at March 25, 2013 8:21 AM

CrossFit Hampton Roads has a great facility and awesome staff! Thanks to Maggie, Nicole, Arienne, Sara and James - Coaches did an excellent job breaking it down and getting it done. Great group of people.

Comment #66 - Posted by: Lisa at March 25, 2013 8:23 AM

CFK @ CrossFit Reston was amazing. Cannot wait to implement a program out my box. Even made my adults do a variation of baseball this morning for their warmup.

Take the course it will make you a better coach for adults and teach you how to interact with children and teens.

Comment #67 - Posted by: Joe at March 25, 2013 8:25 AM

M/39/5'10"/185
20:09 first time

Comment #68 - Posted by: Bob D at March 25, 2013 8:27 AM

Bloody Flu!!! Will not be hitting this WOD today! Finding it difficult to stand up straight without becoming dizzy! :(

Will make sure I am good by tomorrow and complete it! Love a deadlift and run couplet!!

Comment #69 - Posted by: Kris Hamilton at March 25, 2013 8:30 AM

M 42/177/5'11
29:19 as rxd

Comment #70 - Posted by: Josh at March 25, 2013 8:37 AM

25:27

Comment #71 - Posted by: Mike Vinson/M/45/5'8/212 at March 25, 2013 8:47 AM

24:50

Scaled 120lbs

Comment #72 - Posted by: Jack at March 25, 2013 8:47 AM

Great Level 1 this weekend at 810 CrossFit! Joe DeGain and the whole seminar staff, Abi, Joe, Rudy, and Zach, were all so helpful and informative! Thanks so much guys!

Comment #73 - Posted by: Tiffany at March 25, 2013 8:49 AM

19:24 @ 135#

Comment #74 - Posted by: Joe Northside m/34/70"/210 at March 25, 2013 8:51 AM

Thanks to the CrossFit HQ Staff and CrossFit Jax for an awesome weekend! I walked away a much better coach and can't wait to dive into my own career!

Most memorable quote of the weekend goes to Mike G "When's the last time you took a reverse selfie in the mirror to check out the ol' spinal erectors"

Comment #75 - Posted by: Jason N at March 25, 2013 8:54 AM

23:24 Pretty good for first time

Comment #76 - Posted by: Daniel Kurtz at March 25, 2013 9:15 AM

Rx'd

17:55

Comment #77 - Posted by: Alex M/22/6'0"/181 at March 25, 2013 9:16 AM

13:59

4X
400m Run
185# Deadlift 10 Reps

4X
20 Air Squats
165# Deadlift 11 Reps

Comment #78 - Posted by: Fantone at March 25, 2013 9:29 AM

Awesome L1 at 810 CrossFit. I learned a lot, and enjoyed the entire experience. Awesome staff.

Comment #79 - Posted by: Michael at March 25, 2013 9:40 AM

Great course and instructors at Crossfit 810 in Grand Blanc, MI. Worth every penny. Couldn't ask for better instructors. Great material that is directly applicable for improving coaching and as a crossfitter.

Comment #80 - Posted by: Drew Cook at March 25, 2013 9:44 AM

Had a great time at the Level 1 Cert this weekend at Reebok CrossFit Firepower! Great coaching and an amazing experience. HUGE thanks to Nadia, Jason, Camille, Brett, Matt, Chris, Kyle and Adam. Really great course if anyone gets the chance to take it. Wondering how I can get the picture that was taken though?

Comment #81 - Posted by: Jessica Johnson at March 25, 2013 9:45 AM

22:37 rx

Comment #82 - Posted by: gb 45/m/71"/185# at March 25, 2013 9:51 AM

Crossfit 810 and Joe DeGain ROCK. The course was AMAZING. Great Job everyone!

Comment #83 - Posted by: chris sortman at March 25, 2013 9:53 AM

M/35/6'3"/200

15:01 (PR)

Prev: 16:33

Comment #84 - Posted by: Ben S at March 25, 2013 9:58 AM

19:22

Last time 18:11.

Disappointed today -- sub-18 was easily within reach but a persistent twinge in my right-side lower back really slowed DL's esp on 4th and 5th sets.

Comment #85 - Posted by: Bill M. m/48/5'3"/135 at March 25, 2013 9:59 AM

F 25/137/70"
21:01 - 95#

Comment #86 - Posted by: hp at March 25, 2013 10:03 AM

46/F/5'4"/153
18:34, had to run between floors for treadmill. Scaled to #115.
Good but not my best. No more weekends of excess... Still paying :(

Hey, you guys need a "like" button for some of these awesome comments, times, and WODs!

Comment #87 - Posted by: Dawn at March 25, 2013 10:15 AM

Had a great experience at the CrossFit Kids cert in Reston. I would like to give a big thanks to John, Kelly, Ali, Erik, and Keegan. You guys displayed a real passion for teaching kids. I hope to take the knowledge and passion I got from you not only to the kids at our box but also to my two boys at home. Once again thanks.

Comment #88 - Posted by: Chris at March 25, 2013 10:15 AM

25:24 160lb deadlift. Used treadmill for 400m.
This is weak I know, but I am new to crossfit.

21/m/124lb

Comment #89 - Posted by: brian at March 25, 2013 10:19 AM

"Tabata Something Else"

Doug
M/20/6'/185

476

Carole
F/54/5'6"/135

427

Kevin
M/54/5'11"/178

361

Comment #90 - Posted by: Kevin C. (M/54/5'11"/175) at March 25, 2013 10:26 AM

3 mile run
21:10
Then
5 rounds
10 95# Hang Cleans
10 PushUps
5:40
Then
50 Weighted Sits

Comment #91 - Posted by: dyagg at March 25, 2013 10:28 AM

29:25 as Rx'ed (including running upstairs to where the treadmills are in my gym and downstairs to where the free weights are).

Not sure if my lower back or my shins took the worst of it.

Comment #92 - Posted by: JR at March 25, 2013 10:30 AM

Really blown away by the weekend put on by the instructors at CF Firepower,learned so much, and realized how much more I have to learn. They were all incredibly helpful, full of information, and extremely nice! Worth every penny, hopeful to attend some specialty courses in the future.

Special thanks to Andrea and the rest of the Firepower staff and members for letting us take over their box for 2 days.

Comment #93 - Posted by: Chris O'Donnell at March 25, 2013 10:39 AM

México DF L-1 !!! Erik! no fui de las primeras en comentar pero ojala llegues hasta mi mensaje! jaja iba escribir en inglés pero quiero q traduzcas y recuerdes un poco de español! cuando haga mi muscle up estricto intentaré hacertelo saber!! muchas gracias por todo y a todo el staff que vino a México!!! cada vez me enamoro más de crossfit! :P saludoos!!!

Comment #94 - Posted by: Paulina De Prado at March 25, 2013 10:39 AM

51 / 174

runs on treadmill

23:52

Comment #95 - Posted by: tom perry at March 25, 2013 10:49 AM

16:21 RX
ran on track
M/21/6'1"/215

Comment #96 - Posted by: John D. at March 25, 2013 11:01 AM

15:42 as Rx'd ( 1 minute PR)

Comment #97 - Posted by: Jetté 43/M/5'11"/175 at March 25, 2013 11:03 AM

32-m-pa
5-8 185

rx'd: 17:30.

Ran on a treadmill which takes time to get going each time. Prob would have been in the low 17's on a track or flat ground.

Comment #98 - Posted by: kabitman15 at March 25, 2013 11:05 AM

22:10

Comment #99 - Posted by: Pacers at March 25, 2013 11:06 AM

@86 theres nothing weak with that at all. the greatest joy of crossfit is to be able to scale your workouts to suit your own needs and abilities, whether you can lift a car or a tin of beans your still lifting so dont worry the fundementals are there. and remember... with great power comes great responsibility haha

Comment #100 - Posted by: Matthew Hudson at March 25, 2013 11:15 AM

18:06 m/26/6'3"/220

Comment #101 - Posted by: dieterb at March 25, 2013 11:22 AM

Excelente experiencia!! El curso Level 1 está muy bien estructurado y se obtiene gran aprendizaje. La gran comunidad que se está formando en latinoamerica será de gran importancia en un futuro. Hay que seguir trabajando y aprendiendo siempre! Gracias!

Comment #102 - Posted by: Jose Ortiz at March 25, 2013 11:31 AM

16:14
Scaled to 135 lb deadlifts

Comment #103 - Posted by: JTJ/M/29/160 at March 25, 2013 11:32 AM

M/55/185#/5'8"
as RX
33:53
pretty slow! kept plugging away.every day I can do a WOD and not scale I am happy!
broke all 5 rounds of DL into 3 sets of 7
1st 1/4 mile at 8.2 mph. Last 4 AT 7 mph

Comment #104 - Posted by: Mike at March 25, 2013 11:33 AM

Bill Star was and still is the only person I take lifting advice from. He is the balls of power lifting.

Comment #105 - Posted by: slugo at March 25, 2013 11:48 AM

As rx'ed (treadmill set at 1.5) at school gym:

17:05

First set of DL unbroken and then too many rests, but still intense and a good bar to meet next time.

Comment #106 - Posted by: gremnatious 32/m/6'1"/180 at March 25, 2013 11:50 AM

Im from Bogota, Colombia. assist to the level 1 seminar in Mexico City this weekend and the experience was GREAAT! Such an honor to meet great people and coaches, I now breathe, walk, wear, talk about CrossFit even more, and proudly. I walk away from this weekend with and incredible experience and knowledge with me, and with great contacts and new friends across latinamerica and the world. Thank you so much Erik, Lance, Adriana and Carlos, I could not ask for better people to share time and experience with me, you're just awesome.
See you at regionals!
COLOMBIA, MEXICO Y LATINOAMERICA UNIDA!

Comment #107 - Posted by: Camilo Zapata Fonnegra at March 25, 2013 11:53 AM

15:47 RX

Great WOD really enjoyed this one.

Comment #108 - Posted by: RK at March 25, 2013 11:54 AM

20:36 as RX

Comment #109 - Posted by: Jason84silver at March 25, 2013 12:02 PM

Amazing L1 @ CFOne this weekend. Thanks to all the Seminar Staff for sharing your expertise, and to EC and Eamon for tweaking my form. I can already feel a difference in my snatch pull.

Comment #110 - Posted by: Steven at March 25, 2013 12:15 PM

As prescribed on treadmill 24:17 32yo 5'11 240lbs

Comment #111 - Posted by: Derek at March 25, 2013 12:25 PM

Had an amazing time at the CF Kids Cert at CF Reston. The staff was unbelievable in the amount of relevant information and simplification of the foundational movements they provided. They really put things into perspective and it is easy to see how we can use that information to even tailor our intro training for adults, get them through the S, G and F in the shortest distance possible. I can't wait to work with the Kids in our Box and help develop the future!!!

Comment #112 - Posted by: Wayne at March 25, 2013 12:41 PM

The Latin CrossFit training team really Rocks!!!!!!!.. Will miss them all!!

Comment #113 - Posted by: Erick Fregoso at March 25, 2013 12:47 PM

Run on treadmill
135# deadlifts
5 rounds
21 min

Jeepers batman, a Doug sighting
Doug and Carole owned you Kevin

Laura f/50/5'7/155

Comment #114 - Posted by: power-girl at March 25, 2013 12:48 PM

M/27/1.74m/73kg (PT)

Around 21:56 ...

Comment #115 - Posted by: nego at March 25, 2013 12:49 PM

CR Mokotow in Poland. Karl Steadman and his team is like Aldo Raine from Inglourious Basterds. I love this guys. Iy was a great time to see and know this perfect team. Good rep:)

Comment #116 - Posted by: Marcin at March 25, 2013 12:52 PM

24:15

Comment #117 - Posted by: Andres at March 25, 2013 12:53 PM

19:30, used 135 for DL. Done at st. 19, distance around station by pace count.

Comment #118 - Posted by: ScottMacArthur at March 25, 2013 1:03 PM

Gracias a todo el staff de la Cert en Mexico D.F. transmiten su conocimiento de una manera muy sencilla. Un fin de semana de mucho aprendizaje y sobre todo divertido.

Comment #119 - Posted by: Jerson R at March 25, 2013 1:15 PM

CL 1 was awesome. the 810 gym and training staff are the best.

Comment #120 - Posted by: Rob DeHaan at March 25, 2013 1:21 PM

20:24 rx

Comment #121 - Posted by: Johnh 44/205 at March 25, 2013 1:27 PM

M/21/6'/220
as rx'd
15:40
I stopped my watch at some point during the last round, so there is some level of error to that time not sure how much the variance is though.

Comment #122 - Posted by: R.I.P. Milton Friedman at March 25, 2013 1:31 PM

A big thank you to Crossfit Monrovia for opening their doors to the Crossfit staff and us students. The seminar staff was great, they immersed us in knowledge and opened my eyes to my deficiencies and how I can correct them. Thank you so much, the only thing I need now is passing results to make this week even better.

Comment #123 - Posted by: Steve at March 25, 2013 1:33 PM

M 37/85/5'7

30:50
DL's were really bad, everything hurts :)

Comment #124 - Posted by: Miguel Soto at March 25, 2013 1:39 PM

9808=16:45
9607=18:30

Comment #125 - Posted by: scfd1_9607 at March 25, 2013 1:43 PM

First week crossfit

22:40

Dan M/23/5'8/175

I'm going to kill this next time.

Comment #126 - Posted by: Dan Mac at March 25, 2013 1:53 PM

22:10 feel like a slinky now m/53/240

Comment #127 - Posted by: ratfink at March 25, 2013 1:57 PM

15:40 Awesome WOD. m/31/175

Comment #128 - Posted by: DO at March 25, 2013 2:01 PM

17:39 rxed

Smokin

Comment #129 - Posted by: DaveWilliamsTX at March 25, 2013 2:08 PM

m/40/6/190
Light warmup
Suffering from a cold

22:42 (Rx'd)

Comment #130 - Posted by: Jeremy A. Olive at March 25, 2013 2:11 PM

Awesome coaches prep at CrossFit Atlanta. Chuck, Austin, and Dennis really transformed the way I think about coaching and gave me the tools to better myself. Thanks!

Comment #131 - Posted by: amber at March 25, 2013 2:27 PM

Brutal WOD
As RX'd 22:27

Comment #132 - Posted by: Sam Brown (M, 6'1", 200) at March 25, 2013 2:31 PM

M/34/6'0"/218#

5 Rounds For Time = 20:40
400m Run (treadmill @ 7)
21 DL Rx (1st 2 sets unbroken, then 15/6 x 3)

Must be my wheelhouse, I feel good for once, sweaty beeotch, but good!...Then there will be tomorrow!

Comment #133 - Posted by: Junior81 at March 25, 2013 2:31 PM

M58/185/5'9"

24:24

Comment #134 - Posted by: m weiss at March 25, 2013 2:51 PM

My husband and I had the pleasure of completing the Coaches Prep Course with Chuck, Dennis and Austin at CrossFit Atlanta - AMAZING! Great vibe (as always) and amazing feedback. CrossFit Atlanta was an awesome host!

Comment #135 - Posted by: Michele at March 25, 2013 2:52 PM

Rx: 25:57. Ouch..

Comment #136 - Posted by: Tyler K. at March 25, 2013 2:54 PM

M/26/200
17:20, first time. Great WOD!

Comment #137 - Posted by: Donnie Permenter at March 25, 2013 3:00 PM

M/24/5'10"/175

16:41 as rx'd

last score was 19:18

Comment #138 - Posted by: T. Swihart at March 25, 2013 3:05 PM

BrandX
Buttercup--3 rnds of 200 m run and 40 lbs deadlift-Time 4min 54 sec.

Starting crossfit after a long hiatus.

Comment #139 - Posted by: esparza87 at March 25, 2013 3:18 PM

m/43/5'8"/180

5 rounds
400m run (I use that term loosely)
135# DL 21 reps 3x7

25:25

Comment #140 - Posted by: Mike Andridge at March 25, 2013 3:24 PM

M31/95kg/178cm
17:00 rx'd

Comment #141 - Posted by: Bro.P at March 25, 2013 3:25 PM

couldn't use the track b/c of laccrose practice and didn't want to run on the treadmill.
m/18/6'0/201
50 burpees (which i found out is equal to 400m run)
rx dead lift.
five rounds for 20:44

Comment #142 - Posted by: issac kim at March 25, 2013 3:26 PM

20:10 RXd

Comment #143 - Posted by: RReddick M/18/6'2/185# at March 25, 2013 3:28 PM

couldn't use the track b/c of laccrose practice, didn't want to use the tread mil b/c i didn't want to take time and adjust the speed so i replaced it with 50 burpees.
m/18/6'0/200
50 burpees (supposedly = to 400m run)
rx deadlift
five rounds for time. 20:44

Comment #144 - Posted by: Issac Kim at March 25, 2013 3:30 PM

Subbed 50 tuck jumps for 400m run
Scaled to 140 pound(63.5kg) deadlift

Five rounds for time of:
50 tuck jumps
140 pound Deadlift, 21 reps

29:32

Comment #145 - Posted by: Saganamooo/M/24/5'5"/125(57kg) at March 25, 2013 3:37 PM

Modified for my CoCr & Polymer Knee
Five rounds for time of:
Row 500 meters
185 pound Deadlift, 21 reps
25:09
M/55/6’/210

Comment #146 - Posted by: Pete In Sun City at March 25, 2013 3:41 PM

24:27
Too much snow, so:
50 double unders, 70kg deadlifts

Comment #147 - Posted by: AndyMH 48M/5'7"/80kg at March 25, 2013 3:42 PM

m/23/157/5'5"

2nd workout for the day. Managed it in 23:20. didn't help that my first was all snatches and hang power cleans.

All deadlifts were unbroken sets of 21, except for the last rep that literally fell out of my hand. disappointed.

rx'd, of course.

Comment #148 - Posted by: Nick K. at March 25, 2013 3:45 PM

27m/5'11''/195lbs.

17:02
400m treadmill run
185lbs. deadlift

Comment #149 - Posted by: dsc1985 at March 25, 2013 3:53 PM

m/40/220/6' i have to admit this one scared me. I did not think I could handle 185 but i went with it. 21:38 ouch! thanks Coach

Comment #150 - Posted by: noah at March 25, 2013 4:20 PM

M 46/5'8"/#185

27:30 as rx'd

(messed up and did deadlifts 1st)

Comment #151 - Posted by: gfc at March 25, 2013 4:21 PM

20:45

Comment #152 - Posted by: vince_s at March 25, 2013 4:26 PM

43/m/185
as rx'd

16:42 (pr is 14:46)

Comment #153 - Posted by: JackM at March 25, 2013 4:28 PM

M/ 34/ 171lbs/ 6"

As Rx'd

28:28

Comment #154 - Posted by: DS at March 25, 2013 4:34 PM

135lbs dead lift
21:36

Comment #155 - Posted by: do1/M/34/5'11"/160lbs at March 25, 2013 4:35 PM

@ 135lbs - 24:23

Comment #156 - Posted by: abh f/27/5'5/130 at March 25, 2013 4:45 PM

Had a blast at the seminar,staff was amazing and entertaining... Learned lots, thanks so much guys!

Comment #157 - Posted by: Caboose at March 25, 2013 4:49 PM

M/25/5'5"/140

Run on treadmill
Dead lifts @ 115lbs

19:53

Comment #158 - Posted by: NickTort at March 25, 2013 4:52 PM

5 rounds
400 meter row
16655lb DL, 21 reps

14:21

M/52/193lb

Comment #159 - Posted by: Mazz at March 25, 2013 4:54 PM

M/27/6'0/182

14:58 Rx

Comment #160 - Posted by: Odysseus at March 25, 2013 4:59 PM

5 Reps/EMOM/21Minutes/185#
No running yet with my stress fracture

Legs are still hurting from doing KAREN, some of you may have done 13.3. Get it ha ha

Comment #161 - Posted by: Moonshine at March 25, 2013 5:01 PM

M/29/6'4"/200?(no scale)

Rx'ed 24:56

You sub 15min folks are insanely conditioned. This kicked my butt.

Comment #162 - Posted by: Ben at March 25, 2013 5:10 PM

The course at Dallas Central was great! The coaches all made the course fun but professional. A lot of great information in 2 days. If I am ever in Dallas again I would like to stop by for a WOD.

Comment #163 - Posted by: Victor at March 25, 2013 5:13 PM

Had a great time with Kurtis and his entire crew at CFDC. Thanks to Spence and his guys for hosting.

Comment #164 - Posted by: Michael at March 25, 2013 5:14 PM

15:11 pr

Comment #165 - Posted by: mlt at March 25, 2013 5:28 PM

300 turns jump rope
21 x 155lb deadlift
5 rounds
29:02

Comment #166 - Posted by: David Burns at March 25, 2013 5:34 PM

M/40/72"/190

As RX'd
19:32

Comment #167 - Posted by: Mike at March 25, 2013 5:38 PM

M/20/5'7"/140

As Rx'd
15:48

Comment #168 - Posted by: Tyler at March 25, 2013 5:45 PM

M/33/5'9"/145lbs
23:00
Scaled #150lbs
DL's are KILLER!!
Can't believe that was 125 reps of deadlifts! CRAZY! I kept double checking the comments to make sure it wasnt 400m x 5 then 21 DL's - that was tough! PROPs to all those RX's out there!!!

Comment #169 - Posted by: Nate at March 25, 2013 5:57 PM

First crossfit workout ever. Scaled DL to 110#. 30:06. Nowhere to go but up.

Comment #170 - Posted by: Stephen at March 25, 2013 5:57 PM

m/26/5'11''/205
as RX'd
15:59

Comment #171 - Posted by: Mike Bunce at March 25, 2013 6:02 PM

Un gran fin de semana para iniciar un camino de aprendizaje de lo que realmente es CrossFit, gracias al equipo de Crossfit STF y a nuestros profesores por la paciencia y la transmisión de conocimiento sin reservas.

Comment #172 - Posted by: Rho at March 25, 2013 6:09 PM

95# 3x7
32:40

F/24/5'5"/125

Comment #173 - Posted by: Renee at March 25, 2013 6:18 PM

Thanks to Joe DeGain, 810 CrossFit of Grand Blanc, MI for hosting the level one trainer course this past weekend. The coaching staff CrossFit sent us was amazing! It was a lot to absorb in just two days, but very well done. If you plan to take this course, STUDY THE MATERIALS AHEAD OF TIME!!! Come prepared to listen much, and write little.

Comment #174 - Posted by: Alice Christopher at March 25, 2013 6:27 PM

As Rx'd 19:13

Comment #175 - Posted by: Murphinator M/38/185/5'10" at March 25, 2013 6:30 PM

as rx'd

M/46/5'8"/185

Comment #176 - Posted by: gfc at March 25, 2013 6:30 PM

22:18, 135lb DL (25 Mar '13)

Comment #177 - Posted by: NAMWIZ at March 25, 2013 6:52 PM

19:38
5 rounds of 95# deadlifts, 400 meter run

Comment #178 - Posted by: stephanie f/46/5'2"/132 at March 25, 2013 6:53 PM

F/51/5'6/120
23:20
95#

Comment #179 - Posted by: D.S. at March 25, 2013 6:54 PM

17:22

Comment #180 - Posted by: BPemberton at March 25, 2013 7:04 PM

18:24- Deadlift 85kg- I am coming back from an injury. This felt like someone was pulling me back from behind iun each run!

So humbling!

:D

Comment #181 - Posted by: Blas_Argentina at March 25, 2013 7:05 PM

M/ 37/ 5' 11" /205

Rx 23:08

Comment #182 - Posted by: Brian at March 25, 2013 7:15 PM

scaled to 135 lbs

21 minutes

Comment #183 - Posted by: ScooteR at March 25, 2013 7:32 PM

15:59

Subbed .5mile AirDyne for Run.

-Boz

Comment #184 - Posted by: Adrian Bozman at March 25, 2013 7:37 PM

As rx but only 3rds -12:00
M/29/5'9/160
Cambridge wi

Comment #185 - Posted by: M Clems at March 25, 2013 7:48 PM

5 Rounds for time:
400 meters-Ran w/a resistance training chute in the hot Arizona Sun-AWESOME!!!
160LBS Deadlift-yes scaled down but still felt awesome!!!
Time: 22:50

Fun workout!!!! Looking forward to tomorrow-YIKES

Comment #186 - Posted by: Tina Voigt at March 25, 2013 8:05 PM

60 KG deadlift
Runs on tready

21:50

Comment #187 - Posted by: jbob at March 25, 2013 8:29 PM

The CrossFit Kids course at CrossFit Reston this past weekend was amazing! John, Kelly, Keegan, Ali and Erik did an amazing job of showing us how to simplify all movements and teach them to kids safely but emphasized the fun of it. Their passion really showed throughout the weekend and it made it a pleasure to learn from them. I cannot wait to take this back to CrossFit PR Star!

Comment #188 - Posted by: Matt Tomme at March 25, 2013 8:34 PM

Una experiencia única estuvo padrisimo el seminario un sueño hecho ralidad muchas gracias por todo¡¡¡

Comment #189 - Posted by: Marisol Raiño at March 25, 2013 8:43 PM

Erik talvez no fui la primera en escribir sorry mil gracias por todo son increibles Crossfit es un estilo de vida el mejor yo diria I love Crossfit

Comment #190 - Posted by: Marisol Raiño at March 25, 2013 8:47 PM

Amazing class at 810CrossFit. Every coach as truly inspirational and a wealth of knowledge. I learned so much. Among everything that was taught this weekend. It brought attention to my own fundamentals. That they were wrong and ill need a lot more practice to break those bad habits. I had so much fun. Joe, I can't wait to get back to the box in a couple weeks, so i can start WODing will all y'all daily.

Comment #191 - Posted by: Trey M. at March 25, 2013 8:56 PM

14:08 not rx'd. 115 lbs due to weight limitations.

Comment #192 - Posted by: J.Wood at March 25, 2013 8:59 PM

Gracias por todo en serio no s como agradecerles toda esta nueva experiencia fui el primero en poner que erick preston es mi nuevo héroe pero quería volver a escribir algo.. Que cumplí un sueño echo realidad que pensé que nunca lo podría lograr pero ahora ya lo logre y espero seguir adelante gracias por todo a todos en realidad el staf erick , Carlos etc... Mi estilo de vida cambió al salir de ahí ! Los recordare :)

Comment #193 - Posted by: Manuel L. Martínez at March 25, 2013 9:30 PM

17.53 as Rx'd

23/m/5'11"/175

Comment #194 - Posted by: Logan S at March 25, 2013 9:58 PM

135 lbs 21 reps
400 meters
4 rounds : 23min 48 seconds

wanted to go for 5 rounds, back started to tighten up

Comment #195 - Posted by: nick araujo at March 25, 2013 10:26 PM

M/31/165

Started this as rx'd. Halfway thru round 4 of the DL, it felt like someone slapped my lower back with a t-shirt or something. Def was concerned. Finished the WOD at 95 lbs. 18:37.

Comment #196 - Posted by: Baxter at March 25, 2013 11:09 PM

Turned this into a 1-arm, 2-leg 8 min AMRAP of: 400m run w happy English setter dog, 50# kb left-arm dead lifts.

Got 2 rounds + 400m run. Had 13-14 secs left when I finished the 400, but had to use the time to put away dog instead of 5-10 more dead lifts.

Think 2+ 400m in 8 mins means I could have done 5 rounds in neighborhood of 15-17 mins. Worth trying someday...

Comment #197 - Posted by: matt h 180# at March 25, 2013 11:13 PM

M/23/6'2/195

24:00 as Rx'd

Not the greatest, but I'm definitely improving. ~3 months of crossfit.

This WOD was simple and psychologically cleansing.

Comment #198 - Posted by: AJX at March 25, 2013 11:23 PM

M 35/5'11/180
25 min - puky...
Awesome WOD

Comment #199 - Posted by: Shannon McA at March 26, 2013 2:26 AM

24:11 as Rx´d (treadmill)

m40/5`10/185

Comment #200 - Posted by: knackbobbes at March 26, 2013 3:06 AM

Big Thanks for Karl Steadman and his semminar team for first Level 1 Trainer Course in Poland. It was very nice weekend for me! T H A N K S Y O U !!!

Comment #201 - Posted by: Tomasz Pucek at March 26, 2013 3:07 AM

As rx'd 16:51! PR by almost 2 minutes.

Comment #202 - Posted by: Kurt M/39/185 at March 26, 2013 3:23 AM

M 35/5'11/180
25 min - puky...
Awesome WOD

Comment #203 - Posted by: Shannon McA at March 26, 2013 4:08 AM

As rx'd 21:52.

Comment #204 - Posted by: Rowan (M/48/5'5"/154) at March 26, 2013 4:21 AM

20:14, scaled DL's to 145 lbs. One of the great things about CF is that it is empowering. I ran at 9.5 to 9/7 mph on the runs, bringing down to around 8 mph for the last couple of tennths of mile for transition to dl's without keeling over. I expected to barf guts out after round three. Survived, had decent time and no barfing ensued. How about that? Was not sure I could do this, so it is a pretty cool accomplishment and cool way to start the day. Cameron looks like a dogfight coming on tomorrow....better get the barf pan handy.

Comment #205 - Posted by: John at March 26, 2013 5:17 AM

HQ - Thanks for sending an abolutely All-Star staff of instructors to 810 CrossFit this past weekend! The seminar was amazing because of these individuals. Joe DeGain was very hospitable. Great immersion into the World of CrossFit!

Comment #206 - Posted by: Jason Collins at March 26, 2013 5:52 AM

5'11" male / 170lb

23:01rx

One of my favorite workouts.

Comment #207 - Posted by: Logan at March 26, 2013 6:08 AM

First time as RX'd 23:40
m/23/5'10/152

Comment #208 - Posted by: Jesse at March 26, 2013 6:11 AM

as rx'd w runs on the TM at 2% 9-8.6mph

17:16

Comment #209 - Posted by: Bells at March 26, 2013 6:31 AM

managed 4 rounds of 400m
4 rounds of 21 deadlifts at 110lbs (142lb bw)
I had to stop when i couldn't stand up and got a nose bleed :|

Comment #210 - Posted by: Josh at March 26, 2013 6:31 AM

I attended the awesome CF Kids Trainer Course this weekend at CF Reston and I got so much out of it! The instructors (John, Kelly, Ali, Keegan, & Erik) were all amazing! I learned a lot and had so much fun! Maybe those queues for kids would have been even better for me when learning (and now). Great information, great staff, great experience! Thank you!

Comment #211 - Posted by: Lauren at March 26, 2013 6:36 AM

Rx'd
15:02

Comment #212 - Posted by: phill 37°21'41"N 118°23'43"W at March 26, 2013 6:37 AM

M/35/6'2"/210

RX'd - 30:16

Good one! Up and down the stairs to the track was the hardest part!!! I will get this in under 20 by June!!!

Comment #213 - Posted by: Joshua Parrish at March 26, 2013 6:45 AM

Thank you to Mike, Jenni, Hollis, Chris, and CF Jax for this weekend. Absolutely amazing. I leanred way more than i thought i would. All questions were answered thouroughly. Keep it up!!!

Comment #214 - Posted by: Matthew Truelove at March 26, 2013 6:50 AM

I had an Awesome class at CF Jax! Thanks to Mike G., Chris, Jenni, and Hollis. Very Proffesonals.I learned a lot!!!!!!.You guys are great!!!!!!

Comment #215 - Posted by: Ceci Johnson at March 26, 2013 7:23 AM

I had an Awesome class at CF Jax! Thanks to Mike G., Chris, Jenni, and Hollis.I learned a lot. You guys are great!!!!!!!!!

Comment #216 - Posted by: Ceci Johnson at March 26, 2013 7:24 AM

Did this yesterday. As rx'd 16:37
m/40/248

Comment #217 - Posted by: Kristian V in SD at March 26, 2013 8:10 AM

15:43 RX
m/28/190

Comment #218 - Posted by: Danny at March 26, 2013 8:29 AM

M/49/5'8"/213

21:34 - AS RX'd

Comment #219 - Posted by: Mike/UT at March 26, 2013 8:46 AM

16:54 60% body weight

Comment #220 - Posted by: natasha F/35 at March 26, 2013 9:06 AM


21:48 as Rx'd

Comment #221 - Posted by: James at March 26, 2013 9:13 AM

19:33 as rx'd (PR)

first day back after 3 weeks in Europe...really swore.

Comment #222 - Posted by: MAGNUS M/27/5'8/160 at March 26, 2013 9:19 AM

M/42/192/6'
21:49 rx'd. Legs still sore from 13.3. real lung burner.
Semper Fi

Comment #223 - Posted by: Bob at March 26, 2013 9:27 AM

Rowed 500 meters, 185 x 21
51/m/5'10"/245
21:34

Comment #224 - Posted by: FatNOld at March 26, 2013 9:38 AM

Rowed 500 meters, 185 x 21
51/m/5'10"/245, FatNold
21:34

Comment #225 - Posted by: FatNOld at March 26, 2013 9:39 AM

18:15

Comment #226 - Posted by: myles456 at March 26, 2013 9:55 AM

M/29/5'11" 210
19:28 Rx'd
Weather was nice today so I did this at school track. First time running outside all winter. Great WOD. Lunges hurt a little from cold air. Can't wait until summer.

Comment #227 - Posted by: Joel at March 26, 2013 10:08 AM

AWESOME weekend at the level one trainers course at CrossFit Jax in Atlantic Beach. Huge thanks to Mike G, Chris, Jenni, Hollis and Sarah for all the great pointers, lessons and a damn good time! Have already gotten to use some of the coaching tools and people are giving great feedback on the "stolen" coaching techniques ;) You guys ran a well organized program and really know your shit! Thanks again...and for the Saturday carb reload. HELL YEAH!

Comment #228 - Posted by: Jenn Maddox at March 26, 2013 10:09 AM

14:41 RX

Comment #229 - Posted by: jda32 at March 26, 2013 10:47 AM

45/m/176cm/74kg

Five rounds for time of:
Row 400 meters
152 pound (69kg) Deadlift, 21 reps

13:55 PR (last time 14:48)

Rows in 1:30, 1:35, 1:36 1:36, 1:35, DLs unbroken.

Like last year (february!) temperatures well below freezing and snow outside.

Comment #230 - Posted by: Memuc at March 26, 2013 11:30 AM

17:43 as RX'd

M/22/5'9"/175#

Back burner!!!

Comment #231 - Posted by: Sam Walsh at March 26, 2013 11:30 AM

45/m/176cm/74kg

Five rounds for time of:
Row 400 meters
152 pound (69kg) Deadlift, 21 reps

13:55 PR (last time 14:48)

Rows in 1:30, 1:35, 1:36 1:36, 1:35, DLs unbroken.

Like last year (february!) temperatures well below freezing and snow outside.

Comment #232 - Posted by: Memuc at March 26, 2013 11:31 AM

m/37/188
20:00 as rx'd

Comment #233 - Posted by: Antoinne at March 26, 2013 11:43 AM

male, 40yo, 151#, 68"

ran 5 miles 44:45
105 deadlifts 185# in 30:13

Comment #234 - Posted by: Karl at March 26, 2013 11:49 AM

M/32/5'8"/185

19:56 as rx'd...still a little chilly in Pittsburgh but felt good to get outside and run around the block!

unbroken deads in round 1, then 15/6 from there on out. no clue why i chose that split.

Comment #235 - Posted by: Chris Luka at March 26, 2013 12:16 PM

hoped for 16+ min--prev 19:58

form slides on dl, start using back more than legs. back seizes up on last two runs. could fight through fourth run, but by 5th, had to stop 2x and stretch low back muscles. killed my time. same thing happens on low back for michael. form issue?

19:29

Comment #236 - Posted by: mtvet at March 26, 2013 12:59 PM

18:15 rx'd

Time would've been faster... went a little slow on the run.

M/25/5'6"/165

Comment #237 - Posted by: Jack at March 26, 2013 1:38 PM

What is the weight for the women on this one?

Comment #238 - Posted by: Sue c at March 26, 2013 1:50 PM

19:34
155# DL

Comment #239 - Posted by: Matthew m/32/6'2"/175 at March 26, 2013 2:13 PM

M/27/195 complete in 22:03

Comment #240 - Posted by: Josh at March 26, 2013 2:44 PM

M/27/195/5'9" complete in 22:03

Comment #241 - Posted by: Josh at March 26, 2013 2:46 PM

ran on treadmill at 1% incline

21:59

Comment #242 - Posted by: Saam at March 26, 2013 4:21 PM

Tam 9:20 (85/dumpster & back twice)
Heather 10:23 (65/d)
Jason 7:01 (105) pr
Ricky 7:38 (75) pr
Katie B 8:11 (65)
Antonio 8:30 (75)
Pudge 9:20 (65)
Bubs 9:44 (105) pr iin weight - off by 15 secs
Aaron 10:30 (65) pr in weight and reps
Sim 10:31 (105)
Amanda 8:09 (85/d)
Joyce 9:21 (45)
Mrs. Pip 10:16 (95) pr
Alison 9:14 (95) pr
Lil Kim 8:27 (85) pr
Jeff 12:11 (85)
Master P ? (20k one arm)
Amy 8:32 (75)
Crystal 9:14 (55)
Mrs. Carey 9:54 (95) pr in weight
Mr. Carey 10:13 (105) pr
Mama V 10:06 (65)
Jamie 10:11 (55)

Comment #243 - Posted by: Champions Club / BFCC at March 26, 2013 5:04 PM

17:31 as rxd

Comment #244 - Posted by: Tod m/43/5'10"/195 at March 26, 2013 5:30 PM

21:17 Rx'd

Comment #245 - Posted by: JB Ohio at March 26, 2013 6:58 PM

Time 23:51

Comment #246 - Posted by: Jeff Gebbie at March 26, 2013 7:04 PM

M/41/237 27:31 as rxd.. Just took Level 1 seminar. Thanks everyone at Reebok crossfit stf in México City .. Awsome experience.. Felt like kid at xmas!

Comment #247 - Posted by: José Hernández at March 26, 2013 8:54 PM

m/38/6/208
16:28

Comment #248 - Posted by: Peter at March 26, 2013 9:03 PM

M/41/190

22:05

Scaled to 155.

Comment #249 - Posted by: Scott Andresen at March 26, 2013 10:17 PM

Back from the hiatus. 19:43. 400s on the treadmill.

Comment #250 - Posted by: Xman at March 27, 2013 12:16 AM

M/38/175

wm 25 brupies 1:20

21:00/scaled 135

go to 155 next time.

Comment #251 - Posted by: gpdjmac1 at March 27, 2013 12:49 AM

sub'd 500m row for run
165# dl's
20:31

Comment #252 - Posted by: DPL at March 27, 2013 1:01 AM

Had an amazing weekend at 810 CrossFit with Joe Degain and his team! Many thanks to them for their hard work!

Comment #253 - Posted by: Edward at March 27, 2013 7:55 AM

M/6'2"/215 Rx'd 19:57

Comment #254 - Posted by: Wyatt Rush at March 27, 2013 9:02 AM

M/30/5'9"/205

Rx'd 29:21

Comment #255 - Posted by: Boggs at March 27, 2013 10:02 AM

28:33
Rx DL
Ran 1/3 mile rather than 400m..oops

Comment #256 - Posted by: Blake Mitchell at March 27, 2013 11:16 AM

M/33/5'8"/180

16:48 as rx'd
Run was a trail run so it took a bit longer

Comment #257 - Posted by: Paul at March 27, 2013 1:43 PM

m/43/164
20:24 as rx'd

Comment #258 - Posted by: Seth H. at March 27, 2013 2:35 PM

25:05
Delayed waiting for deadlift but still crazy tired

Comment #259 - Posted by: MaxBLACK at March 27, 2013 2:44 PM

m/33/6'1"/175

18:20

Scaled to 115#
Ran on treadmill

Comment #260 - Posted by: Felix at March 27, 2013 3:47 PM

Rowed 400m
185# 2.

18:05

Comment #261 - Posted by: JMA 32/200/6'2 at March 27, 2013 5:11 PM

17:40 rxd runs in treadmill. Excellent wod. Gets ya good and sweaty.

Comment #262 - Posted by: Hollyhog at March 27, 2013 6:03 PM

got a ton of snow and couldn't plow the "track" so we subbed 50 double unders or two minutes trying to get 50.
molly 19:09 95#/50 double unders
cale 17:30 185#/row
ethan 18:13 95#/double unders
margy 17:29 85#/double unders
kelley 18:45 125#/double unders

Comment #263 - Posted by: kelley f/47/5'3"/135 at March 27, 2013 6:32 PM

M/43/174/82

subbed 500m row for run

24'35"

Comment #264 - Posted by: Sj Lee at March 27, 2013 6:43 PM

M/43/174/82

subbed 500m row for run

24'35"

Comment #265 - Posted by: SJ Lee at March 27, 2013 6:45 PM

M/47/6'0"/195

5 rounds as RX'd

14:23

Comment #266 - Posted by: DLW at March 27, 2013 10:10 PM

36:55 DLs killed me, just getting back into crossfit after a few months off. Forgot how hard it was

Comment #267 - Posted by: Steve at March 27, 2013 11:16 PM

500-m runs
DL as Rx

18:30

Comment #268 - Posted by: az_sardog m/36/6'1/183 at March 28, 2013 11:03 AM

M/30/180cm/74kg

Five rounds for time of:
150 Double-unders
80 kg Deadlift, 21 reps

20:38

Comment #269 - Posted by: ukr17 at March 28, 2013 1:04 PM

probably ran 500m per rd

24.47

Comment #270 - Posted by: controlfreak at March 28, 2013 3:40 PM


16:18 pr by around 10 seconds

Comment #271 - Posted by: Kevin McClellan 51 at March 28, 2013 3:46 PM


16:18 pr by around 10 seconds

Comment #272 - Posted by: Kevin McClellan 51 at March 28, 2013 4:09 PM

M/43/5'8"/177

Rxd in 18:20

Comment #273 - Posted by: Jon Craig at March 29, 2013 12:18 PM

DL 72kg (160lbs)
25:26

Comment #274 - Posted by: lucio1928,M/41/184cm/98kg at March 29, 2013 6:50 PM

Had a great experience in morristown nj ... great coaches can't wait to take more classes.

Comment #275 - Posted by: christina at March 29, 2013 10:47 PM

Rxd 18:24

Comment #276 - Posted by: bnbaucom at March 30, 2013 9:35 AM

Rxd 18:24

Comment #277 - Posted by: bnbaucom at March 30, 2013 9:43 AM

M/23/5'11"/183.2

15:23.7

did 100-200 single unders for the run. no way that was going to happen in the gym that day. way too crowded.

Comment #278 - Posted by: Miles Forks at March 30, 2013 10:04 AM

15:30 @ 3 rounds

Comment #279 - Posted by: SF at March 30, 2013 1:37 PM

M/41/5'11"/207

Deadlift @70kg.

22:21

Compare to 121105: 21:07

Comment #280 - Posted by: Jose-Luis Morales at March 31, 2013 4:31 AM

M/22/1.72m/70kilo

DL 82 kilo

time 22.10

Comment #281 - Posted by: Thomas at March 31, 2013 10:30 AM

16:49

Comment #282 - Posted by: MikeyPaul at March 31, 2013 4:37 PM

As rx'd: 21:02

Good wod. Did yesterday.

Comment #283 - Posted by: Ronnieboy M/50/5'9"/185 at March 31, 2013 4:45 PM

20:33 w/ 135lbs. sets 1-3 unbroken. 1k row wu 3:56.

Comment #284 - Posted by: kevin o at March 31, 2013 4:52 PM

5x:
21 Reps of 135# Deadlift
Run 400m

M/29/166/Sea Level/1 Apr

Comment #285 - Posted by: Joshua B. at April 1, 2013 5:07 AM

Forgot to post my time to #285 - 22:00

Comment #286 - Posted by: Joshua B. at April 1, 2013 5:08 AM

M/168/5'7"/33

RX 15:06

Comment #287 - Posted by: Mark S. at April 1, 2013 5:38 AM

Бег на на накл.дорожке(100м=200м)
Становая, повтор 10 раз

12.06сек

Comment #288 - Posted by: Roman-Sibir at April 2, 2013 1:19 AM

did 3 rds in 10', Spang cbt fit/track.

Comment #289 - Posted by: ajax at April 2, 2013 4:52 AM

2013-04-02: 16:11@2:34,3:11,:29,:49,:05.
2012-02-07: 16:39@2:37,3:33,:21,:20,:40.

Comment #290 - Posted by: gs at April 2, 2013 9:24 AM

11:55 Rx

Wasn't long ago that I couldn't even complete 1 muscle-up. Got through the first round of this almost unbroken.

Comment #291 - Posted by: Randy W at April 2, 2013 4:25 PM

Scaled 135# DL

15:01

Comment #292 - Posted by: vic* at April 2, 2013 6:16 PM

16:20

Comment #293 - Posted by: Justin-M/26/5'8"/205 at April 3, 2013 10:19 AM

41'47"

Comment #294 - Posted by: RAD at April 3, 2013 6:02 PM

25:37 PR!

Took over 3 minutes off last time

Comment #295 - Posted by: Ukkrew at April 4, 2013 2:16 PM

5 rounds of:
21 burpees
21 Deadlifts, 185 lbs

15:50

Wish I could've run, but burpees were a good sub for doing the WOD indoors. Mostly broke these into 3 sets, which worked well for pacing...could cut time by shortening breaks.

M/28/5'11''/200

Comment #296 - Posted by: Kent at April 6, 2013 11:53 AM

24:17 @ 135#

Had to transition between floors, and used a treadmill for the runs w/ 1% incline.

Loved it!!

Comment #297 - Posted by: Boo Boo F/25/5'8/148 at April 9, 2013 10:32 AM

16:23 with a 155 deadlift . I did not know if I could keep good form at 185.

Comment #298 - Posted by: Leon b at April 9, 2013 3:03 PM

as rxd @ HCHS

18:43 pr

Comment #299 - Posted by: Ferb 183# at April 10, 2013 7:07 AM

19:32 as rxd using treadmill

Comment #300 - Posted by: cscarr52 m/47/190 at April 10, 2013 1:06 PM

52/m/186

Stairs vs run. 22:12-.28 slower than last

Comment #301 - Posted by: denob at April 11, 2013 1:35 PM

5x:
Run 400m
135# Deadlift, 21 reps

As Rx'd - 20:45

M/29/165/Sea Level/13 Apr 13

Comment #302 - Posted by: Joshua B. at April 13, 2013 7:56 AM

18:44 as rx'd - PR.

Did it on the rower last time with a busted ankle.

M.39.175.5'10"

Comment #303 - Posted by: Dom H at April 25, 2013 7:28 AM

15:51 AsRX

M/34/190/5'8

Comment #304 - Posted by: Northcup at April 26, 2013 7:02 AM

did 400m rows instead of run

23:22

m/42/5'8/240

Comment #305 - Posted by: phat boi at April 27, 2013 9:37 AM

m/5'9/178
At night at Clubworx
17:20
2/7/12: 16:35

Comment #306 - Posted by: jrm at April 27, 2013 7:05 PM

Learned a LOT at the Level 1 Cert at CrossFit TNT from Rochelle, Kurtis, Joe, Kimmy, John, and Hollis. It was pretty cool to be with 60ish other people that share the same love for CrossFit as I do. Thanks for all the fun and hard work!!!

Comment #307 - Posted by: Mallory B. at May 20, 2013 9:07 AM

22:51 (5 bball ct laps = 400m)

25:17 19.03.12 subbed 65k front squat x21 (carrying a back injury)

Comment #308 - Posted by: zenoperegrinus at October 9, 2013 9:11 AM

16:20

Comment #309 - Posted by: David at November 26, 2013 1:13 PM

fiz como prescrito (rx'd) em 24min56seg

Comment #310 - Posted by: ricardo pedrosa at November 26, 2013 3:48 PM

33/m/6'/200

14:30 RX

Comment #311 - Posted by: Brent at November 26, 2013 5:54 PM

Male 39/5.8/75k
14.09
Class WOD

Comment #312 - Posted by: Weebill at November 27, 2013 10:15 AM

1.5mi run...11.01

Comment #313 - Posted by: TB at November 29, 2013 2:24 AM

Rx, 26:30.

Only rounds 1,2 unbroken. 4,5 were ugly.

Comment #314 - Posted by: BenH M/32/5'9/170 at December 5, 2013 6:12 AM

CFWUx2, 45x10, 135x10
22:05 (-3:20)
85kg

Comment #315 - Posted by: Doug at January 6, 2014 4:14 PM
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