April 8, 2013

Monday 130408

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

Compare to 111020.


Enlarge Image [medium] [large]

CrossFit Level 1 Certificate Courses: CrossFit Country, NorCal CrossFit, CrossFit Freedom, CrossFit Mayhem, CrossFit Park City, CrossFit USD, CrossFit Strong, CrossFit Reston, CrossFit Colosseum, CrossFit Ramsay, CrossFit Northern Ireland, CrossFit Rocks, CrossFit Gurgaon.
CrossFit Kids Course: CrossFit X-Factor.

"Oly Analysis: Chad Vaughn Snatch" with Chad Vaughn, CrossFit Journal video [wmv] [mov] [HD mov]

Posted by Pukie at April 8, 2013 5:00 PM

Be careful everyone. Every time this WOD gets posted, it's pulled hammie after pulled hammie in the comments. Don't burn the next 6 weeks b/c you hit sprints harder than you were ready for.

Comment #1 - Posted by: Mike Hollister at April 7, 2013 5:07 PM

Mike I think it's also important to point out that people need to adequately prepare for this workout with a warm up that gets the hammies ready for maximal load. This workout CAN be done at full intensity if the body is prepared correctly. I've done it 3 times in my CF career and never aggravated my hamstrings (which I have trouble with) Failing to warm up for this kind of effort is the same as failing to warm up for a 1RM deadlift.

Comment #2 - Posted by: Chris Worden at April 7, 2013 5:13 PM

Finished L1 course today. Amazing instrtuction. Amazing instructors. The course left me with a better understanding of the foundational movements. I also met some great people. Worth the time and $ spent. Cool how large the CF community is today and what the future will look like. Cudos to the trainers, the box owner and all the peeps in my class!! Paula

Comment #3 - Posted by: Paula Russo at April 7, 2013 5:18 PM

Hahaha hilarious check out the photobomb at the top

Comment #4 - Posted by: Emigdio at April 7, 2013 5:19 PM

Damn, a typo. Oh well, you get the message...😜

Comment #5 - Posted by: Paula Russo at April 7, 2013 5:20 PM

Thank You Chuck, J-Mac, Jenni, Leah & everyone for such an amazing weekend at the LV1 Cert at Crossfit Country. I learned a lot of great coaching tools. Your team did an amazing job!

Comment #6 - Posted by: Luis Lopez at April 7, 2013 5:21 PM

I am an olympic lifter and was recently asked to coach an olympic lifting class to crossfitters at my gym so i did the level 1 course to get more familiar with crossfit even though i have some, I am no expert. The course was an amazing expierence and the staff was even better! Chuck was super funny and I made it much easier to get through! Thanks for this expierence!

Comment #7 - Posted by: tori gillooly at April 7, 2013 5:25 PM

90 sec rest? Too easy. I did this before 30 times with 20 sec rest. Would be a good idea to make the rest 20 sec?

Comment #8 - Posted by: Jon m at April 7, 2013 5:27 PM

Awesome weekend in Toronto, thanks for the good feedback Erik! Kick ass trainers and awesome crew, totally worth the $!

Comment #9 - Posted by: Simon B at April 7, 2013 5:29 PM

I'm thinking 16 with 45 sec. rest tomorrow, but maybe I should just do it Rx'd. As prescribed would certainly allow me to adequately recover for true maximum output on each sprint.

Comment #10 - Posted by: R.I.P. Milton Friedman at April 7, 2013 5:41 PM

I learned so much at my Level 1 in Oviedo. A huge thank you to all of the staff! They were very knowledgeable and helpful in bettering my movements as well as helping me to build a basis of knowledge in order to train others. Definitely worth the time and money. Thanks!!

Comment #11 - Posted by: Jennifer Parmalee at April 7, 2013 5:44 PM

Big thanks to CrossFit Reston for hosting the Level 1 course, and the seminar staff for being informative but not boring. I recommend the course to anyone serious about their fitness.

Comment #12 - Posted by: Nathan Hempstead at April 7, 2013 5:57 PM

Just finished the level one course at Crossfit Mayhem in Cookeville, Tn. Had a great two days of learning more about crossfit fundamentals and philosophy. Great trainers, great facility, great people! Although i Kinda felt like Will Smith taking a MIB test with no desk, I wouldn't change anything.
Also got my first STRICT muscle up during the course!

Comment #13 - Posted by: Bronson B at April 7, 2013 5:57 PM

Awesome time this weekend at crossfit colosseum in toronto for the level 1! Trainers did an awesome job teaching and reinforcing the crossfit community!!! Proud to be apart of it

Comment #14 - Posted by: Jake Olynyk at April 7, 2013 6:02 PM

For time.. Is that including the rest?

Comment #15 - Posted by: bgoz m/23/175/6'1" at April 7, 2013 6:10 PM

#1/Mike and #2/Chris--both good cautions for all.

90 Sec seems like a long rest btwn sprints, but rest assured, after the 400s and today's hero WOD, your body will appreciate it.

Comment #16 - Posted by: Jim R. M/50/5'8"/160 at April 7, 2013 6:15 PM

Thanks to Nadia, Erik, Jenn, Doug, and Laura for being AWESOME coaches this weekend! :) IT was amazing!!!!

Comment #17 - Posted by: Nina J at April 7, 2013 6:16 PM

Finished my level 1 today with Chuck and crew. They were awesome!!

Comment #18 - Posted by: Nikki at April 7, 2013 6:17 PM

@ #10 you time each round, so each 100 sprint gets its own time

Comment #19 - Posted by: cris at April 7, 2013 6:19 PM

Finished lv 1 today with spealler miranda courtney and eric O'Connor, I am sooooo impressed with not only their atleticism but their knowledge is amazing and Eric is pretty dang funny, thanks for an awesome time guys!

Comment #20 - Posted by: Alex at April 7, 2013 6:22 PM

Park City Level 1 course was great. I learned so much about CrossFit, plus I learned that Eric O'Connor won the 2008 CrossFit games trail run, and that globo gyms, the food pyramid, and leg presses suck.

Comment #21 - Posted by: Sunny at April 7, 2013 6:28 PM

Fantastic weekend at Crossfit Country for the level 1 course. Chuck was awesome. Very articulate and easy to understand and grasp ideas from. Really enjoyed his coaching style. Thank you Jenni for giving me some great cues on my push jerk. Adrian gave me solid advice on kipping pull ups and muscle up progressions. Loved J-Mac's enthusiasm & attitude. It was great fun to talk to all the coaches after class on Saturday especially Leah and Meagan. All very approachable and super knowledgeable. Thank you and appreciate it. Great meeting you

Comment #22 - Posted by: Rob A. at April 7, 2013 6:29 PM

This one is for Eric O' Connor, had an awesome time this weekend at CrossFitPC! Big thanks to Chris, Eric, Miranda and Courtney for the instructions and training guidance, very knowledgeable and super helpful.

Comment #23 - Posted by: Jared C. at April 7, 2013 6:31 PM


Comment #24 - Posted by: Genevieve Stone at April 7, 2013 6:33 PM

That is a typical picture of me lol. I want to again thank the training team. I learned a lot and I feel like I have to start from scratch on my form. That can only make me better and a better coach. I feel like I have a good back ground now to help my fellow cross fitters and myself achieve the goals we set and beat our demons IE muscle up

Comment #25 - Posted by: Genevieve Stone at April 7, 2013 6:36 PM

'Crossfit rocks'......... Yes it does! Amazing affiliate, awesome team conducting the level one course overall it was an great weekend packed full information. Thanks very much 'crossfit rocks'!

Comment #26 - Posted by: Jordan hall at April 7, 2013 6:37 PM

I left Crossfit Mayhem after a weekend of incredible instruction, intuitive coaching and a wealth of coaching cues I am beyond excited to work on for my own Crossfit performance and anticipating helping other athletes to get the most out of their Crossfit experience and training! I left Coach Froning's facility begrudgingly, not that I was in need of another Air Squat, but because the Crossfit Community was so inspiring and encouraging over the two-day event. I met Crossfitters, staffers, even a Box dog that I would be happy to stay in touch with and continue benefitting from their superior...and I do not exaggerate when I use the word "superior", tutelage. There was an empathy at the Seminar. There were real-world, documented, self-aware scenarios shared during the seminar that helped drive home Points of Performance, nutrition snafoos and warnings against traps...but more importantly, a permission to forgive yourself so that you can start again and all you need is the promise of Tomorrow and the Will with which to combat distractions from your Goal.
The fixes and cues I acquired this weekend more-than paid for the cost of registration. I go home with so much knowledge, it will take discipline not to share with everyone I encounter next week. The nuances and micro attention to detail will make me such a better observer, whether I am coaching or judging an athlete! What a gift I received this weekend!
I see how the Seminars are booked up for a couple of months and count myself fortunate to have secured a seat at Crossfit Mayhem. Such a fine facility and mix of Seminar Staffers. All so proficient in their instruction, demonstrations and atmosphere-building! Who would have thought that lectures, WoDing and putting what I learned into application would be FUN? But that's Crossfit for ya, right? Expect the unexpected. I can say this without ever needing to retract: Coaches Mike, Andy, Austin, Bobbi, Rich and diligent intern Jeremy covered each topic thoroughly and succinctly, either through lecture or corrective cue, that this weekend goes down as the most gratifying weekend I have had in quite a few years. Thank you for this opportunity. I had a front-row seat to the application of Crossfit: our instructors, each one, left it all on the mat. You wanna know about Crossfit Level 1 seminars??? "Let me tell you about Crossfit"! This experience is already paying for itself. I am Inspired. I cannot imagine the take-away being any more fulfilling. Happy! Happy!! Happy!!!

Comment #27 - Posted by: Sallie Franz at April 7, 2013 6:53 PM

Just had a vasectomy. From anyone that has experience, how long until I can return to business? Any help would be appreciated!

Comment #28 - Posted by: Bfree-14 at April 7, 2013 6:54 PM

Thank You So Much Instructors: Nadia, Jen, Laura, Erik, Doug, Kyle and crossfit colosseum (Toronto) for a great L1 course! It was a pleasure to work with ALL of you. I really took a lot away and im looking forward to applying my new found knowledge as a trainer!

Comment #29 - Posted by: Don S at April 7, 2013 6:55 PM

Finished L1 in Oviedo with Chuck and the gang. Everyone was awesome! Thank you all for great instruction all weekend.

Comment #30 - Posted by: Amber at April 7, 2013 7:00 PM

If the Crossfit Games came down to a 100m dash between 10 people, I think that would be amazing. Here's hoping.

Comment #31 - Posted by: That Guy at April 7, 2013 7:07 PM

CrossFitPC thanks for a fun and informative weekend!!! Eric, Chris, Miranda, and Courtney you all were AWESOME and I can't say thank you enough for sharing your passion of crossfit with all of us...and for Miranda, you are such an inspiration!! Thank you!!:)

Comment #32 - Posted by: Ashley at April 7, 2013 7:11 PM

Bfree - experience yeh - had it done twice, not fun either time but you can get back to work as soon as you feel confortable with them swinging around

Comment #33 - Posted by: scott e at April 7, 2013 7:15 PM

Amazing experience in Oviedo this weekend with Chuck and his team! Thanks for everything guys!

Comment #34 - Posted by: Travis D at April 7, 2013 7:18 PM

Thanks Scott e! Super helpful. Missing my workout time

Comment #35 - Posted by: Bfree-14 at April 7, 2013 7:21 PM

THANK YOU!! I am so proud to have completed Level 1 Training at Crossfit Mayhem in Cookeville. I am so appreciative to Rich for giving me this opportunity. The instructors were EXCELLENT. Thank you Mike G., Bobbi, Andy, Austin, Jeremy and of course RICH!! So much great information, ALL of it high quality. I'm kinda sad that the weekend is over, but looking forward to making use of the skills and knowledge gained. Thank you again!! - Mike

Comment #36 - Posted by: Mike Meihls at April 7, 2013 7:42 PM

Just finished my Level 1 training at Crossfit Country, Oviedo FL. I did my first Crossfit workout "Fran." I had a blast! Thanks for the wonderful and knowledgable coaches Chuck, J-Mac, Jenni, Leah, Meagan and Adrian. You guys rock! Thanks also to Wayne the owner of Crossfit Country.

Comment #37 - Posted by: Lorenzo Delfin at April 7, 2013 7:44 PM

Bfree-14, I would give it a week from the date of surgery, that's what I did and it worked pretty well. No use rushing and hurting yourself. Good luck

Comment #38 - Posted by: ScottMacArthur at April 7, 2013 7:46 PM

Big shout out to chuck leah meagan jenni jmac and adrian who put on a stellar level 1 seminar in Oviedo this weekend! Learned a lot and the coaching cues were incredible! And a big congrats goes to jmac... games qualified in the masters division 45to49! Dig deep and get after it bro! Thanks again guys!

Comment #39 - Posted by: nick piette at April 7, 2013 7:57 PM

Crossfit Mayhem Level 1 Seminar

Comment #40 - Posted by: Kevin at April 7, 2013 7:57 PM

A big thanks to the instructors at the Level 1 course at UCSD! It's great to know CF has such incredibly awesome people bringing us 'old schoolers' into an amazing community! This weekend was just the beginning and I wish all the seminar staff AND my fellow students the BEST in the future! Oh yeah, and that we ALL pass the test :-)

Comment #41 - Posted by: Michael at April 7, 2013 8:08 PM

Bfree-14, my wifey and I decided to try an easy test drive at about the 3.5 day mark. We pretended we were doggies. Worked fine. :-) (is that TMI?)

Comment #42 - Posted by: David T. - M/53/5'8"/183 at April 7, 2013 8:14 PM

Bfree-14, did you mean working out?, or wink-wink "working out"! (Wondering if I answered the wrong question...'cause I was talking about "working out".)

Comment #43 - Posted by: David T. - M/53/5'8"/183 at April 7, 2013 8:19 PM

Thanks a lot to the instructors at the level 1certification course at CrossFit Park City! I learnt a lot and had a ton of fun! Good laughs all around....mostly on behalf of all the greta burns dedicated to Spealler, from O'Conner. LOL.
Good job to all

Comment #44 - Posted by: robbie cote at April 7, 2013 8:46 PM

Had an AMAZING time at the Level 1 in Park City this weekend. It was incredible to learn from the best of the best!! Thanks Chris, Miranda, Courtney, & Eric for the wonderful instruction. This course has shown me how much the little things matter... Especially the flot! Haha

Comment #45 - Posted by: Richard W. at April 7, 2013 8:58 PM

Got up in a plane and flew all the way from Mexico City up to Portland OR to X Factor CF... CrossFit Kids seminar is worth every single penny and every single minute on that pane back and forth. Awesome crew, amazing weekend I had. Another CF seminar, you guys have never let me down! Congrats! Looking forward seeing you soon down in Mexico and LatinAmerica! :D

Comment #46 - Posted by: Ricardo at April 7, 2013 9:04 PM

Just finished my level 1 course at Crossfit Park City, I am so inspired by our instructors!
Chris, Miranda,Eric & Courtney are absolutely amazing people. Thanks so much for all that you guys do to inspire us to be better Cross-fitters and Trainers. Eric,I truly appreciate your sense of humor! I loved every min of this seminar =)

Comment #47 - Posted by: Meghan at April 7, 2013 9:04 PM

Bfree and any others - forgot to mention, get checked in 12 months and maybe even again later , i had another kid when it grew back together after 7 years, Thats great for the macho ego, not so good for the bank balance and lifestyle

Comment #48 - Posted by: scott e at April 7, 2013 9:13 PM

I am very thankful for having the oppurtunity to be able to have gone through the level 1 course at Crossfit Mayhem. I really enjoyed the coaching staff Mike G, Andy, Bobbi, Austin, Rich, Jeremy and the ones in the back ground i didn't get a chance to speak too! You all were so informative. and tranlated everything so easy to understand. This experience has really opened my eyes to the way crossfit needs to come across to new and old members or even the ones that have no idea what crossfit is and want to know. I can keep on and on. The community was amazing. Everyone came together in every workout and throughout the seminar. I wish all of you the best. And for the ones competing dig deep and think about all the hard work you have put in to to get were your at today! Once again thank you ALL!! Le Roy

Comment #49 - Posted by: Le Roy de Vries at April 7, 2013 9:32 PM

Had a wonderful time in Crossfit-Gurgaon,India... Really thankful to Austin,Johhny and Juria for the seminar... It was a great experience...Austin was truly inspiring,Juria was extremely professional with her south african accent and Johnny had a great sense of humour.Overall had a great time and experience.. I am happy to be the part of a wonderful community :)

Comment #50 - Posted by: Imran at April 7, 2013 10:00 PM

Had an amazing weekend doing our level 1 at Crossfit rocks!! Big ups to our coaches 4d, Lily, Danny, Doug, Ollie, Dan & Trevor!! Thankyou for your info, time & patience.

Comment #51 - Posted by: Hayley Russo at April 7, 2013 10:44 PM

Loved CF Level 1 trainer course this weekend. The combination of coaches were top of the line. From Chuck to JMAC, Jenni and Leah to Megan and Adrian, the entire weekend went by so fast and has such a good time! Jenni and Leah were an inspiration to me after years and years of being overweight...Cross Fit is the answer!

Comment #52 - Posted by: Jennifer W at April 7, 2013 11:17 PM

RE: Crossfit L1 Cert Northern Ireland

- Fantastic standard of coaching across the board - The seminars were very very well put together and I think irrespective of your background (of which there were many on display) you are guaranteed to come out well equipped to push your training and coaching on to another level. Huge thanks to James, Sara, Fede and everyone else involved in running a highly enjoyable and successful weekend. The aging powerlifter in me will never forget my first fran experience!

Raw Gym - Dublin, Ireland

Comment #53 - Posted by: Kieran Hegarty at April 7, 2013 11:33 PM

Had an amazing weekend at L1 course crossfit Northern Ireland. Met some brilliant people and some outstanding coaches. Woke up feeling fantastic although still feeling a bit tight from my first fran! Thanks again guys!

Comment #54 - Posted by: Kevin Roberts at April 8, 2013 12:20 AM

big shout out to nolan crossfit northern ireland level 1 seminar helped me get my first muscle up and take 2:30 off my fran time and james "the giant calves" hobart our fearless leader who lead the seminar. had such a blast there

Comment #55 - Posted by: shane at April 8, 2013 1:30 AM

Great weekend learning with James Hobart and his team at CrossFit NI, a big thank you for the brilliant, (patient) and enthusiastic coaching from James, Sara, Nolan, Helzy, Fede, Steve and the rest of the seminar crew! Thanks for Fran and the beer afterwards!!!

Comment #56 - Posted by: Alastair M. at April 8, 2013 2:36 AM

Treadmill at 12.0 mph, 1%
.16-.18 each.

Comment #57 - Posted by: ART/M/44/5'5"/150 at April 8, 2013 2:42 AM

Crossfit Northern Ireland L1 course was amazing. Content and structure of the course was really good, but the seminar staff were unbelievably awesome.
James (packed with fitness, funny-ness, approachable-ness, and fastest push presses ive ever seen) , Sara (always knows the perfect cues, full of energy, super cool and friendly, makes the experience that much more special), Fede (very knowledgeable, body carved out of stone, and climbs the rope like a leopard), Helzy (taught me more about the snatch in 10 mins than I learnt in a year), Nolan (funniest and just a really down-to-earth man who loves his cheesecake) , Steve (want any tips or advice, he's your man), Wesley (helps out with technique before I even ask) , and Jeremy (very clear teaching, always trying to help). You guys are pretty much the A team. Really really really hope to see everyone again.

Comment #58 - Posted by: Wern Hao at April 8, 2013 2:42 AM


Comment #59 - Posted by: Neil at April 8, 2013 2:53 AM


Comment #60 - Posted by: Todd Miller at April 8, 2013 3:10 AM

Times in seconds:
= 2:59

Comment #61 - Posted by: Joe Northside m/34/70"/210 at April 8, 2013 3:26 AM

CrossFit Rocks thanks for hosting Level 1 course outstanding weekend. Lots of good knowledge handed out by the seminar coaches well worth travel thanks again!!

Comment #62 - Posted by: Tim at April 8, 2013 3:33 AM

Awesome weekend up in Belfast.
Some great trainers. Big shout out to Hobart and Nolan - proper legends

Comment #63 - Posted by: Alan at April 8, 2013 3:36 AM

Finished Level 1 Cert. I thought i knew foundational movements of Crossfit but the trainers really opened my eyes to the progressions of each movement and more importantly, how to break it down to explain it to clients. I feel confident in my abilities to help others and to improve my own technique. Thank you to the staff and i look forward to seeing you all at Southeast Regionals. HELL YA!!!

Comment #64 - Posted by: Trevor at April 8, 2013 4:03 AM

I had an awesome weekend at Crossfit Gurgaon. A big thank you to Austin, Jonny, Juria and the team. You guys are great coaches and you created such a great energy throughout the entire weekend. Thanks a ton for all the infos, coaching cues, etc. Big thumbs up! : ) Jasmin

Comment #65 - Posted by: Jasmin at April 8, 2013 5:12 AM

Huge thanks to Nadia, Erik, Doug, Jenn, Laura and Kyle for the great Level 1 this weekend in Toronto. Great meeting new CF people from all over. Also, special appreciation to Paul M at CrossFit Colosseum for the awesome facilities!

Comment #66 - Posted by: Paul W at April 8, 2013 5:31 AM

Awesome weekend in Libertyville, IL at CrossFit Freedome. Adrian, Courtney, Joe, Doug, Jesse, Kristen & Rochelle you guys are awesome! Shout out to CrossFit Freedom great facility. Because of the training I feel more confident now in being able to improve myself and to train others. Thanks again for a great weekend!

Comment #67 - Posted by: Roland at April 8, 2013 5:52 AM

The Level 1 course in Oviedo this weekend was an awesome experience. Thank you coaches and instructors for your all the knowledge you were able to spread this weekend. All of your lectures were so smooth, well articulated, informative, and still funny and entertaining. By far the best course of any sort I've personally ever been too. Thank you Chuck, J-Mac, Adrian, Meagan, Jenni, and Leah. All of you had great style, and a great personal touch to your training. I didn't just learn the technical stuff at this event, I took a lot from your personalities as well. My only regret is that I didn't get to hang around afterwards and get to know you all a little bit better, but duty calls and had to get back to work. I hope to meet all of you again someday. Also, big shout out to Crossfit Country for providing us with everything this weekend. What an amazing complex. Thanks everyone!

Comment #68 - Posted by: Justin Nadal at April 8, 2013 6:09 AM

Huge Thanks to Nadia, Erik, Jen, Laura, Doug and Kyle!!! They did an awesome job putting us through L1 in Toronto this weekend! I learned a way more than ever expected to. Thanks to Crossfit Colosseum for hosting!

Comment #69 - Posted by: Scott C at April 8, 2013 6:30 AM

CrossFit Level 1 Course @ Northern Ireland was the best thing that had happened in my life! The most amazing team of trainers: James, Nolan, Sara, Fede, Helzy, Steve, Wesley and Jeremy, packed full of knowledge, compassion & dedication. You guys inspired me greatly man! Wish to see everyone again one day!

Comment #70 - Posted by: Wilson.C at April 8, 2013 6:37 AM

I pitched in college so this was the first time I saw a WOD and knew that I'd have no problem dominating it. Trying to
Hold on to this feeling because I know I'm Gna get my ass kicked tomorrow.

Comment #71 - Posted by: Sam at April 8, 2013 6:45 AM

Can't thank (in random order, but def putting Spencer last) Cherie, Chance, Kimmy, Dean, Gale, Kevin and Spencer enough for an incredible weekend of furthering my CrossFit journey. You should go to these courses even if you don't plan on coaching. Special Thanks to Gale for hosting us at CF Strong!

Comment #72 - Posted by: Buddy at April 8, 2013 6:51 AM

Just done it, it is surprising how quick that 90 secs goes towards the end!! Here are my times:

1) 15.2
2) 14.7
3) 15.4
4) 15.7
5) 15.4
6) 15.7
7) 15.9
8) 15.9
9) 16.1
10) 16

Certainly not new records, but something to beat next time round :-)

Comment #73 - Posted by: Chris Collins at April 8, 2013 7:27 AM

You'll feel great in no time...but DO NOT take that as a sign you can do whatever you want. Give it 5 and you'll look back at the deal with good thoughts rather than a typical horror story of carrying two grapefruits around for a couple of weeks.

Comment #74 - Posted by: Bill at April 8, 2013 7:33 AM

Chuck lead a fantastic team of trainers; Leah, Jenni, Meagan, J-Mac and Adrian through our L1 course at CrossFit Country in Oviedo...You guys Rocked It!

Comment #75 - Posted by: David W Bryant at April 8, 2013 8:01 AM

Great WOD to start the week outside using telephone poles for markers - kept it pretty consistent 19-or 20 sec every time , liked the fact you had to rest a bit longer this really made your heart working harder each time , great time scheme

Comment #76 - Posted by: Laurel at April 8, 2013 8:09 AM

Had an awesome time at Crossfit Mayhem this weekend. The instructors where on top of their game and did an excellent job of perfecting form and getting everyone engaged. After the class, I could not wait to get back to my gym and teach what I learned. What else more could you want having the two time Crossfit Games champion training you and in your face while you are working out. Unbelievable experience.

Comment #77 - Posted by: Bobby Lee at April 8, 2013 8:22 AM

I absolutely agree with #74 Bill. I did the "Honey, can you get me some more soup and a sandwich, and trade me out another bag of frozen peas while I veg on the couch?" for 3 or 4 days, and then did no MetCon PT for the remainder of two (total) weeks. I was good to go. OTOH, one of my best buddies also had his procedure just after mine, and (also) felt great, but decided to go for a 3 mile jog at about day 3 or 4. He was the "typical horror story of carrying two grapefruits around for a couple of weeks." Like the old saying goes "There's no requirement to be smart to __________ (fill in the blank), e.g. "...have a Vas."

Comment #78 - Posted by: David T., M/53/5'8"/180 at April 8, 2013 8:43 AM

Really good experience at Crossfit Rocks over the weekend with great trainers delivering an excellent seminar. For myself I experienced affirmation with regards to my level of knowledge and my ability to apply it in the box and new information for me to go away and investigate and absorb. Hats off to Brett, Lily, Danny, Doug, Ollie, Dan & Trevor for the quality of your instruction and the humour and enthusiasm with which it was delivered. Another shout out to Doug for a well turned out box - the atmosphere was fantastic.

Comment #79 - Posted by: Brett at April 8, 2013 8:43 AM

Great crossfit weekend in Belfast, excellent coaches, thanks to James and all his team.
First Course I can honestly say I enjoyed every minute of! x

Comment #80 - Posted by: Áine at April 8, 2013 8:47 AM

Thanks again CrossFitPC! Awesome course. You guys were great instructors. The surprise 13.5 workout on saturday morning instead of Fran was a scary surprise but happy we got through it!

Comment #81 - Posted by: Keith McCathren at April 8, 2013 8:50 AM

16-17 s per sprint

Comment #82 - Posted by: Nickosaurus at April 8, 2013 9:26 AM

awesome weekend and experienceat crossfit northern ireland, belfast weekend past. really enjoyed how the coaches interact and how much fun they had and happy they looked spreading the crossfit message, experience i will never forgot, thanks james and co and especially crossfit northern ireland for hoisting the course, hopefully the first of many to come to n ireland.

Comment #83 - Posted by: steven at April 8, 2013 9:35 AM

So honored to be able to walk into Crossfit Strong this weekend and be expertly guided, taught, trained by Cherie, Kimmy, Gale, Kevin, Spencer, Dean and Chance. Absolutely worth the money and time. I can't thank you all enough for your patience and such thorough imparting of your knowledge and experience to help prepare this almost 45 year old woman with 6 kids battling MS with Crossfit and Paleo, not just for the Level 1 exam, but for moving further forward in this Crossfit journey that just keeps transforming my life in ways I never thought possible.
My brain has seriously and literally been scarred from the MS and I sometimes seem almost back to square one with re-learning, learning and processing ...As I went through the course, I prayed constantly and often peeked at my "Never Give Up" tattoo that is on my inside ankle. I got this tattoo after starting Crossfit.
I soaked up everything I could at this course and I really don't know my limits anymore. They are constantly being tested and goals re-set. Even if I hit a wall, i have learned that eventually that wall will move or crumble over time.

Thank you Crossfit!!!

But by the grace of God...

Comment #84 - Posted by: Lisa Nielsen Nunley at April 8, 2013 9:42 AM

measured by 100 walking steps

Comment #85 - Posted by: DLong (M/37/5'10"/185) at April 8, 2013 10:07 AM

Did this in the morning, been busy.
I loved it, even though an indoor track is not my favorite.

17:30 with the all 1.5 min breaks so a 15 sec. average.

Comment #86 - Posted by: Greg W. at April 8, 2013 10:09 AM

Raining, and in the 30's. So, stayed inside and modified to:

Ten rounds, each for time of:
200 meter Row
Rest 90 seconds





Comment #87 - Posted by: Kevin C. (M/54/5'11"/175) at April 8, 2013 10:10 AM

Result stuck in filter.

Comment #88 - Posted by: Kevin C. (M/54/5'11"/175) at April 8, 2013 10:10 AM

Had a BLAST @ Dallas Strong learning the fundamentals of the sport that I am falling in love with! The staff, Chere, Spencer, Chase, Dean, Kimy, Gayle and Kevin, were AMAZING and I had a blast with all of them. It is great to see people so passionate about teaching who wants to be taught to better the lives of their new/old friends and family. Thank you guys! My journey is just beggining!


Comment #89 - Posted by: Joe Ortiz at April 8, 2013 10:20 AM

CrossFit Level One Cert in oviedo was awesome. Could not ask for a better staff. Chuck was awesome head trainer and made everything run very smooth and made it enjoyable, awesome guy. All the girls were amazingly knowledgable at every single thing. Great coaching cues from all of them. Awesome to meet Adrian and talk to a elite athlete and get some valuable information. J-Mac is the coach I would like to strive to be like in the coming years. So much to say but just thank you. Great experience, thank you.

Comment #90 - Posted by: david pedersen at April 8, 2013 10:22 AM

2013-04-08: Sub 10rnds: 100m/10GHSU/10X95#OHS@21:08(1:46-2:21).
2011-10-20: 16:24@14:16-19:58.
2011-03-17: Sub 10rnds/3min HP@9.
2010-06-18: 16mins@14:31-14:79.

Comment #91 - Posted by: gs at April 8, 2013 10:25 AM

Big shout out to chuck leah meagan jenni jmac and adrian who put on a stellar level 1 seminar in Oviedo this weekend! Learned a lot and the coaching cues were incredible! And a big congrats goes to jmac... games qualified in the masters division 45to49! Dig deep and get after it bro! Thanks again guys!

Comment #92 - Posted by: nick piette at April 8, 2013 10:34 AM

What a weekend at CrossFit Country. I walked in knowing a little and left knowing A LOT. Thanks to everyone for their patience in helping me move better and understanding how to help others do the same. Thanks to Jenni for the "no reps" that lit a fire for me to improve. Loved the break out sessions with Meagan (I never thought of celebrating at the top of a deadlift;), Adrian and Jenni...Chuck was awesome at keeping things going and keeping us energized. I could not have asked for better demonstrations from Leah and J-Mac was the bomb with the kipping pull-ups. Thanks to all, EXCELLENT weekend!

Comment #93 - Posted by: Nicole Y at April 8, 2013 10:36 AM

I had a great time and learned a lot this weekend at the Level 1 course USD. Thanks to Stephane and the crew for putting on a great class!

Comment #94 - Posted by: Kyle at April 8, 2013 10:46 AM

Fantastic weekend in Belfast, some great people, firts and foremost a great shoutout to James, Nolan, Steve, Fede, Sara, Wes, Helzy and everyone else for showing what Xfit community is all about, great instruction to such a varied audience, hope to catch any of you soon in Bristol. Big up to the DUTCH massive xx

Comment #95 - Posted by: pascal at April 8, 2013 11:03 AM

CrossFit USD put on an awesome Level 1 Course this weekend!
Stephane, Dave, Michele, Matt, Josh, Dustin, and Casey were all amazing Coaches. Thank you!

Special shout out to Stephane for having the "Not So Fast Food" Paleo truck come out for lunch, AMAZING!

Comment #96 - Posted by: Brittany at April 8, 2013 11:16 AM

Going in for my first official "On Ramp" tonight. I have done some solo WOD work prior to this but I am very excited to experience CF in all its glory. Looking forward to a sweat angel!

Comment #97 - Posted by: Matthew Thomas at April 8, 2013 11:20 AM


10x75m rows
14s each

Comment #98 - Posted by: tom a at April 8, 2013 11:24 AM

Did mine on the rower as have a twinge in the knee so did it for 125m not sure what happened with set 9

Comment #99 - Posted by: Nigel O'Connor at April 8, 2013 11:33 AM

finished my L1 at norcal san jose this weekend and I must say how amazing this was to have the instructors that we had. We received so much valuable information and the instructors made it so much fun for both days. well worth the $. thank you Jason, Matt, Katie, Neil, Russel, Austin, Rob and anyone else I may have forgotten to mention. I am looking forward to take what I have learned and applying it to our members and myself in the future. Awsome Weekend.

Comment #100 - Posted by: jaime at April 8, 2013 11:35 AM

Had a great time and learned a ton of info at the L1 course at CrossFit Strong this weekend. Trainers were extremely knowledgeable, charasmatic, and engaging. The overall experience exceaded my expectations, and i highly recomend this course to anyone wanting to coach or learn more about CrossFit.

Comment #101 - Posted by: Dusty at April 8, 2013 11:46 AM

Just returned home from Level 1 at CrossFit Mayhem. Best weekend ever! Shout out to the best group of coaches that could have possibly been assembled. I can't wait to put what I learned into practice.
"Hell yeah!"

Comment #102 - Posted by: Emily Reed at April 8, 2013 12:00 PM

Much Kudos to Mike G., Andy, Austin, Bobbi, Rich and Jeremy for their teaching, coaching, and mentoring during the lvl 1 cert at Crossfit Mayhem. The knowledge I have gained for those 2 days was unparalleled and I left their with a new sense of purpose toward my "Fitness and and overall Lifestyle". And another shout out to Rich for providing such a great facility, motivation, and inspiration to all of us. God Bless!

Comment #103 - Posted by: Michael Carrion at April 8, 2013 12:01 PM

I didn't count the laps,I just calculate 14:57 total. :-)

Comment #104 - Posted by: Miguel Soto at April 8, 2013 12:02 PM

Coconut Grove! Thanks to Chuck, Rudy, Jbost, Mel, Jenni, and Laz. You guys are awesome instructors!!!


Comment #105 - Posted by: Alex at April 8, 2013 12:05 PM

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
C 16:32
E 18:55

Comment #106 - Posted by: ccraft at April 8, 2013 12:11 PM

10 rounds of .06 mi. on treadmill @ 12.0 mph. 9808&9607

Comment #107 - Posted by: scfd1_9607 at April 8, 2013 12:18 PM

16,16,17,16,16,16,17,16,17,15. Timing myself, so too hard to catch the hundredths. Wnd really blowing hard today, all 17's were into the wind. And the 15 was definitely downwind.

Comment #108 - Posted by: ScottMacArthur at April 8, 2013 12:23 PM

sprint 120 yds
walk back to start
perform 15 pushups
12 rounds

Comment #109 - Posted by: scott at April 8, 2013 12:24 PM

Great time at CrOSSFIT STRONG, dallas! The instructors were AMAZiNG! What a wonderful people...impress how much love for the sport! Proud to be part of this community! tHANK YOU n GOD bless you!

Comment #110 - Posted by: Michelle at April 8, 2013 12:45 PM

Level One, Oviedo, amazing time. We could not have asked for a better set of coaches nor a better box to train at. They kept us entertained, on our toes, and engaged for the entire weekend. See you guys on Youtube!

Comment #111 - Posted by: Blayne at April 8, 2013 1:14 PM

I spent the weekend at crossfit mayhem in cookeville for the level 1 cert and I must say what an amazing experience!! Mike G. Is an excellent flow master and coach as well as Andy,Bobby,Austin and Rich what can I say about that guy to be as involved as he is with the status of being atop the fitness chain in the entire world!! Totally amazed! Top notch coaching I'm hoping for positive results on my test so that I can start my path to becoming half the coach of what we had this weekend!! PLEASED!!!!

Comment #112 - Posted by: Brandon Aubuchon at April 8, 2013 1:20 PM

Had a great time at the Level 1 cert at CrossFit Nothern Ireland at the weekend! The whole course was exceptionally run by James Hobart and his team who were all fantastic trainers and teachers. Amazing how much you can learn from the best!

Comment #113 - Posted by: Chris G at April 8, 2013 1:40 PM

Ran out of time, so was only able to do 8. 10 V-ups and BEs between each sprint.


Comment #114 - Posted by: asian_b M/29/6'2"/175 at April 8, 2013 2:07 PM


Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

3 rounds, 4:50


Comment #115 - Posted by: Mazz at April 8, 2013 2:31 PM

Modified for my CoCr & Polymer knee
125 meter row, 10 Rounds for time
90 second rest

Comment #116 - Posted by: Pete In Sun City at April 8, 2013 2:43 PM


Rower 150m x10 rounds with 90seconds rest between each round.

Total time 18:06

Comment #117 - Posted by: SeanP at April 8, 2013 3:07 PM

Subbed 25 tuck jumps for 100m sprint

Ten rounds, each for time of:
25 tuck jumps
Rest 90 seconds

Post times for each round to comments.

Comment #118 - Posted by: Saganamooo/M/24/5'5"/125(57kg) at April 8, 2013 3:25 PM

Sprinted the length of the soccer pitch in between classes. 10 sprints full out. I never felt tired

Comment #119 - Posted by: Mike Bunce at April 8, 2013 3:29 PM

Time in sec

Comment #120 - Posted by: Jorge Esparza at April 8, 2013 3:38 PM

No access to track today and not comfortable running all out on a treadmill so I did 125M rowing as sub.


Comment #121 - Posted by: craig M/52/5'9/175 at April 8, 2013 3:45 PM

CrossFit Level 1 Course in Calgary, Alberta, Canada, April 6, 7

Comment #122 - Posted by: DS at April 8, 2013 3:48 PM

Most grateful to Crossfit HQ for sending the best and the brightest to Toronto! Coach Jenn, Erik, Laura, Nadia and Doug; thank you for being so patient and making Level 1 fun and informative. Cheers.

Comment #123 - Posted by: Suzanne at April 8, 2013 3:49 PM

Great level 1 in crossfit Northern Ireland , picked up loads if great tips to improve not only my technique but also clients I work with , a big shout to James "that's a great question" Hobart for heading up a fantastic group of instructors ,

Not forgetting the other crossfitters there as well everyone helping each other get through 2 tough workouts & I nearly nailed a muscle up ....

Comment #124 - Posted by: Greg at April 8, 2013 3:54 PM

re: vasectomy recovery.
I'd definitely ask your doctor. Several different procedures these days. These CF workouts are pretty tough when done at prescribed. I'd wait at least a week before going full bore.

Comment #125 - Posted by: TheJeepinDad at April 8, 2013 4:02 PM

I totally telegraphed Nadia Shatilia running my Level 1 in Toronto and it was everything I expected, and a bunch more that I didn't!

I could be wrong about this but I'm pretty sure she has more locations and flight time logged than any other seminar staff member? Miranda who? Chan what? ;)

Comment #126 - Posted by: Jamie P at April 8, 2013 4:06 PM

@ Mike #101.

You sprinted the length of the soccer field 10 times and never felt tired? Odds are that you didn't sprint. Push harder?

Comment #127 - Posted by: G at April 8, 2013 4:08 PM

Day 343
I'm not a great sprinter...

Comment #128 - Posted by: fargingbastige at April 8, 2013 4:55 PM


So avg. of 18.8 per.

Comment #129 - Posted by: Joseph at April 8, 2013 5:01 PM

Fastest times were in the 16.30 range. love track workouts

Comment #130 - Posted by: fp at April 8, 2013 5:10 PM



re body weight: gotta examine my diet or sleep schedule or something. Been steadily ticking upward the past few weeks.

Comment #131 - Posted by: Miles Forks at April 8, 2013 5:11 PM

Made up Sat Wod 400m runs
All between 1:32 and 1:52
It's slow but good for me

Laura f/50/5'7/155

Comment #132 - Posted by: power-girl at April 8, 2013 5:18 PM

Maxed out tread mill. Couldn't get it below :29. I felt stronger.

Comment #133 - Posted by: Jim Montgomery at April 8, 2013 5:25 PM

Ran 7.4 K in 40 min 22 sec. Will sprint tomorrow.

Comment #134 - Posted by: Wyatt Rush at April 8, 2013 5:32 PM

Rowed 200m, rest 90 seconds





Comment #135 - Posted by: Kevin C. (M/54/5'11"/175) at April 8, 2013 5:45 PM



Comment #136 - Posted by: Mike at April 8, 2013 5:49 PM

M/34 /5'9/185lbs Westminster Colorado

Comment #137 - Posted by: Drew at April 8, 2013 6:34 PM



Comment #138 - Posted by: Trina at April 8, 2013 6:34 PM

done with 60 second rest


Comment #139 - Posted by: Adrienne at April 8, 2013 7:03 PM


15 sec x 5

Comment #140 - Posted by: Praus at April 8, 2013 7:08 PM

m/40/220/6' i warmed up by doing high steps step ups on 24 in box streched then did 5 slower runs and resting 90 sec well strecthing in between then got ready to get down to business thr frist all out sprint pull at half way point really bummed

Comment #141 - Posted by: noah at April 8, 2013 7:26 PM



Comment #142 - Posted by: FreddieB at April 8, 2013 7:30 PM


Comment #143 - Posted by: Ramsey at April 8, 2013 7:40 PM


Comment #144 - Posted by: HeidiHo at April 8, 2013 7:56 PM

CrossFit Level 1 Course in San Jose, CA, April 6-7. What an awesome experience!!! I expected to learn a lot about crossfit and grow as an athlete and a coach. The Seminar Staff was amazing! I would recommend this course to anyone looking to learn more about crossfit and spend time with some of Crossfit's elite. While all the staff was fantastic, I really enjoyed learning from Katie Hogan and Matt Chan.

Comment #145 - Posted by: Lisa at April 8, 2013 8:26 PM

17, 14, 15, 16, 16, 15, 16, 15, 17, 15. Windy tonight. I think it was ~16:17 but my stopwatch wiped the total time.

Comment #146 - Posted by: J.Wood at April 8, 2013 8:31 PM

Great weekend with very educated people. Loved every minute!!

Comment #147 - Posted by: Bree Reid at April 8, 2013 8:33 PM


Comment #148 - Posted by: phill 37°21'41"N 118°23'43"W at April 8, 2013 8:48 PM

10x 100m, 45 sec rest between:

Comment #149 - Posted by: matt h 51 180# 3-9-11 at April 8, 2013 9:30 PM


Comment #150 - Posted by: Jake Kiddoo at April 8, 2013 9:31 PM

15,9" for each rounds sm;)e

Comment #151 - Posted by: Lenny at April 8, 2013 10:18 PM

As rx (I get to say that so rarely!)
Timing my 100s seemed like futility, so I didn't. Rested ~60 sec between sprints.

Comment #152 - Posted by: Jim R. M/50/5'8"/160 at April 8, 2013 11:21 PM


As rx'd

Comment #153 - Posted by: Brett (24/M/188cm/77kg) at April 9, 2013 12:30 AM

what an amazing weekend up at CrossFit USD for the Level 1! Extreamly Blessed!! Thank you everyone!

Comment #154 - Posted by: chelsea toro at April 9, 2013 4:32 AM

between 15 and 17 seconds. 100m approximate based on route mapper on iPad.

Comment #155 - Posted by: mlt at April 9, 2013 4:35 AM

Did the Level 1 in Reebok CrossFit Northern Ireland this weekend - James Hobart is the man! Awesome delivery of the information and a real depth of knowledge. Sara, Nolan, Fede, Steve, Helzy, Jonny and Wesley were all extremely professional as well, ensuring an engaging and informative weekend; so glad to have been a part of it! A big thank you to all involved

Comment #156 - Posted by: luke adamson at April 9, 2013 5:01 AM

Amazing weekend at Crossfit Mayhem for the level 1 cert!!!! Thanks to all the staff the Lecturers were on point and very precise! Walked away with a wealth of knowledge and a better understanding of Crossfit.

Comment #157 - Posted by: Landen Ganstrom at April 9, 2013 7:20 AM

all rds in 14-15 range.

worked on consistency in form...

Comment #158 - Posted by: controlfreak at April 9, 2013 8:53 AM

Thanks to all the Level 1 staff who coached this weekend in Toronto; Nadia, Erik, Laura, Jen, Doug and Kyle!! You guys were amazing and inspiring! Thanks for making everyone feel so welcome and included ... those of us who were injured and those who were brand new to Crossfit. A great weekend! A big thanks to Paul as well for the use of his great facility! Now I would really love to see and Crossfit Kids come to Canada!!

Comment #159 - Posted by: Bonnie at April 9, 2013 9:25 AM

As Rx'd

Im slow and fat

Comment #160 - Posted by: Scott at April 9, 2013 10:06 AM


You should be back at it within 5 days, but be sure to always wear your inner jock and don't lift anything heavy during that time but running and jumping should be ok. Just listen to your body.

Comment #161 - Posted by: Kyle at April 9, 2013 10:24 AM


15.54, 14.75, 15.12, 15.10, 15.10, 15.01, 15.29, 15.12, 15.59, 15.04

Comment #162 - Posted by: Alex M/22/6'0"/181 at April 9, 2013 10:32 AM

did it. around 18-20 seconds.

Comment #163 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at April 9, 2013 10:40 AM


Comment #164 - Posted by: myles456 at April 9, 2013 10:51 AM

Posting this a day late but did yesterday's WOD today:
with :90 walk/jog recoveries

Comment #165 - Posted by: NewbBelle at April 9, 2013 12:14 PM


Total 14:57 not including last rest. Barefoot on grass.

Comment #166 - Posted by: ABB at April 9, 2013 12:25 PM

Had such a great experience in san Jose this past weekend april 6-7 at the crossfit level 1 cert. The entire staff was amazing. While it was very informative and a learning experience they all made it alot of fun also. I enjoyed everyone and will take what I have learned to improve my coaching and my skills, thank you Katie,Matt,Russell,Neal,Jason,Austin and anyone else who I forgot to metion.

Comment #167 - Posted by: jaime at April 9, 2013 1:04 PM

Just wanted to thank Crossfit.com and Chad Vaughn for posting the Snatch analysis. It was so incredibly helpful to hear what he was focused on in different parts of the lift to make it successful. My technique needs lots of work and this video is incredibly edifying!

Comment #168 - Posted by: Roady at April 9, 2013 1:44 PM

Made it up today
pulled hamstring...guess I should have warmed up more or different

Comment #169 - Posted by: Rowan M/48/5'5"/154 at April 9, 2013 4:43 PM

3 mile run
30 K's to E's
25 PushUps

Comment #170 - Posted by: dyagg at April 10, 2013 6:14 AM

Thank you to Chuck and the Oviedo training crew over this past weekend, great job with running the L1 course. Your organization in logistics and presentation kept everything flowing and engaging; I learned a lot. The layout was great. Thanks to Crossfit Country in Oviedo, FL for hosting, it's a world class facility!

Comment #171 - Posted by: Colin at April 10, 2013 7:56 AM


Comment #172 - Posted by: Andrew at April 10, 2013 1:33 PM


Did this AFTER "Diane"

Between sets, rested 60 secs instead of 90

right around 17 seconds each sprint

Comment #173 - Posted by: Jon Craig at April 10, 2013 4:35 PM

We did It using a running parachute SKLZ and my times is:

Comment #174 - Posted by: Eduardo P Junqueira at April 10, 2013 6:08 PM

Thanks to everyone who helped make the Level 1 seminar in Belfast a huge success. Excellent course, excellent content and top class delivery and coaching from James, Helen, Sara, Fede and team. Many thank.

Comment #175 - Posted by: Eamon at April 11, 2013 1:18 AM

16:21 in total - avg 15 sec.

Comment #176 - Posted by: Jay at April 11, 2013 7:00 AM


Comment #177 - Posted by: Jay at April 11, 2013 7:01 AM


Rested 60 secs between sprints

Averaged 15-17 secs per sprint

Comment #178 - Posted by: Jon Craig at April 11, 2013 7:20 PM

16:48 Total time

Comment #179 - Posted by: August at April 12, 2013 6:57 AM

Wed wod
Time per round 16-19 seconds
90 second rest period

Laura f/50/5'7/155

Comment #180 - Posted by: power-girl at April 12, 2013 10:19 AM

16", 18", 16", 15", 16", 16", 16", 16", 16", 16"

Comment #181 - Posted by: Dennis M/29/6'0/190 at April 13, 2013 1:20 AM

M/29/6'180 200/430/455

Measured 328' with walking stick.


Normally just rested while I walked back to start. Last one I rested a couple minutes

Comment #182 - Posted by: Blayne at April 13, 2013 3:24 PM

M/29/6'180 200/430/455

Measured 328' with walking stick.


Normally just rested while I walked back to start. Last one I rested a couple minutes

Comment #183 - Posted by: Blayne at April 13, 2013 3:25 PM

has anyone received test results yet from the cert course?

Comment #184 - Posted by: chris at April 13, 2013 3:34 PM

I haven't yet and I was in san jose last week.. the wait is killing me...lol

Comment #185 - Posted by: jaime at April 13, 2013 5:55 PM

not yet and I was in san jose last weekend and the wait is killing me..lol

Comment #186 - Posted by: jaime at April 13, 2013 5:56 PM

Should've read this before I did it...did it at Mastic instead and didn't really look at each time


Did this at the ROcky River Boat Launch parking lot after an hour of yoga (since I was stiff as a board)...did it in the row of spots farthest from the water starting at the stop line and going to the tip of the 2nd island...it was 100 big steps

18.5 16.6
17.6 16.3
17.8 16.5
17.9 16.3
18.7 16.9
18.8 17.2
20.2 17.5
18.8 17.7
22.2 18.3
20.8 17.7

New Times to the right...did it at the same spot but ran to the tip of the 2nd to last white line instead of the tip of the island since that's what I counted out as 100 big steps

Comment #187 - Posted by: cleveland at April 14, 2013 3:48 PM

17:29 make up workout in fayetteville

Comment #188 - Posted by: Mike Vinson/M/45/5'8/212 at April 14, 2013 4:17 PM

13-16 sec range

Feeling decent for the first time since an acl tear a while back

M, 29, 6'5", 222

Comment #189 - Posted by: Stor at April 14, 2013 9:36 PM

rx'd in seconds:
Times may be slightly off because I had to time myself. However, quite happy I got sub 13.

Comment #190 - Posted by: Josh/M/20/5'6/184 at April 14, 2013 9:48 PM

Timed myself, distance around 110m.
All sprints between 16.3-17.5.

Comment #191 - Posted by: PW56 at April 15, 2013 11:29 AM

Rx'd in seconds:

Yes, I could have run a 100m sprint in 2-3 seconds less but my times would have faded alot after about the 3rd round. Instead I focused on trying to stay consistent throughout the 10 rounds. Quads felt heavy after yesterdays GHD work.

Comment #192 - Posted by: vic* at April 15, 2013 11:48 AM


Self timed on 100m track

15.0 PR

Rode my mountain bike up Windpässl in the evening.

Comment #193 - Posted by: Memuc at April 15, 2013 12:49 PM

I forgot a few posts up, 12.51 is a PR

Comment #194 - Posted by: Josh M/20/5'6"/185 at April 15, 2013 8:24 PM

Really struggled with the last three rounds. Systems started to fail.

Comment #195 - Posted by: MAGNUS M/27/5'8/160 at April 16, 2013 8:53 PM

just awseome cfl1 course northern irland! loved my first fran! great technical cues guys, now as i understand better i am getting really obsessed by the stuff.

Comment #196 - Posted by: florian at April 17, 2013 10:24 AM

CFWU-3. Mainly lower body. Superman. Dynamic stretching. 400m. Running drills.
Done at MB.
15.80,17.02,15.41,16.90,15.66,16.64,15.59,17.82,16.25,17.50=17.49 ttl time. Slight uphill grade on even rounds. Need better forward lean. Tried to use arms - big swing, getting arms to face.
14.68, 15.72, 15.50, 16.25, 16.12, 16.48, 15.38, 15.98, 15.64, 16.18
17:38 total time
Uphill grade on even rounds.
17:31 ttl including rests. Did in front yard. Used Garmin to measure 100m.

Comment #197 - Posted by: jrm at April 20, 2013 10:04 AM

Woot woot there we are Level 1 @ Crossfitrocks Rocks
What an incredible day, thanks Doug and the team

Comment #198 - Posted by: Dan L at April 20, 2013 5:03 PM

Each sprint was around 17 or 18 seconds, total inluding rests: 16:38.
Timing self so not sure on any more detail :(

Did this 18/04. Now 22/04, hamstrings still sore.
. . . and yes I did warm up and cool down fairly thouroughly

Comment #199 - Posted by: Maddie at April 21, 2013 7:44 PM

18, 16.3, 15.85, 16.4, 15.25, 15.6, 16.8, 16.16, 17, 18.18

Comment #200 - Posted by: Mark S. at April 22, 2013 3:42 AM

100m at NGA Track

Comment #201 - Posted by: Ferb 183# at April 22, 2013 6:32 AM

As rx.
Run: 100m
Rest: 90sec
10 rounds, 16:16 (-0:14)

Comment #202 - Posted by: Harpo m/45/5'7"/145 at May 19, 2013 3:28 PM



17-19 seconds/round.

Comment #203 - Posted by: Jose-Luis Morales at June 5, 2013 6:13 AM

19:13 (17.18)
18:45 (17.60)
17:82 (19.57)
19:33 (18.10)
19:01 (18.59)
20:38 (22.29)
19:22 (18.80)
21:21 (19.50)
20:69 (20.59)
21:21 (19.26)

Comment #204 - Posted by: Sinal M/34/5'9"/210 at October 16, 2013 6:28 PM

9ubOYP I really like and appreciate your article post.Really thank you! Really Great.

Comment #205 - Posted by: stunning seo guys at January 7, 2014 2:16 PM

ck35Og Really appreciate you sharing this article.Really thank you! Cool.

Comment #206 - Posted by: nice site here at January 15, 2014 6:23 PM

Jog to coffee shack and back, 50 pushups, 50 situps
Sprints @ Castle with 16U (no times)

Comment #207 - Posted by: Doug at January 17, 2014 1:51 PM

16, 16, 14.5, 15, 15, 15.5, 14.6, 16.3, 15.1, 16.4 (154.4) 01.04.14 ITC sports field - getting old??

15:5, 15:5, 14:6, 14:6, 14:3, 14:2, 14:3, 14:6, 14:5, 14:6 (146.7) 09.12.11

14, 13.6, 14.7, 14.8, 15.7, 15.1, 17.1, 16.4, 15.5, 15.1 (152.6) 24.03.11

Comment #208 - Posted by: zenoperegrinus at April 1, 2014 8:40 AM
Post a comment

Remember personal info?