April 15, 2013

Monday 130415

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Post time to comments.

Compare to 111120.


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CrossFit Level 1 Certificate Courses: CrossFit Verve, CrossFit One, CrossFit NYC, Rainier CrossFit, CrossFit Charlotte, CrossFit Max Effort, Alamo CrossFit, CrossFit King of Prussia, CrossFit Northwest Tucson, CrossFit 33100, CrossFit BCN, CrossFit Rev X, CrossFit Tuluka, Camp Buehring, Kuwait.
CrossFit Coach's Prep Course: CrossFit BCN, CrossFit USD.
CrossFit Kids Courses: CrossFit Roots.

"Five Essential O-Lift Drills" by Bob Takano, CrossFit Journal article [pdf]

Posted by Pukie at April 15, 2013 5:00 PM

Complain about too many thrusters and you will get more thrusters!

Comment #1 - Posted by: Brad Pickett at April 14, 2013 5:11 PM

Chubby Fran! Almost.

Comment #2 - Posted by: hollyhoh at April 14, 2013 5:13 PM

Heavy Fran it is!

See http://media.crossfit.com/cf-video/CrossFit_AmundsonHeavyFran.mov

Comment #3 - Posted by: G at April 14, 2013 5:24 PM

Ha! Love it!! Strength conditioning With Fran! Bring it.

Comment #4 - Posted by: JB m/37/5'8"/173 at April 14, 2013 5:28 PM

CrossFit KOP had an awesome team of instructors! Thanks for a great weekend. I still have that post-Fran burn

Comment #5 - Posted by: Andrew Giannini at April 14, 2013 5:37 PM

Went to the CrossFit level 1 course at CrossFit KOP. Awesome box and staff. Chris and Chuck are fantastic coaches.

Comment #6 - Posted by: Tim at April 14, 2013 5:48 PM

Love it. HQ has a sense of humor. Three different variations in two weeks of the most famous CF WOD. Who doesn't want to get better at Fran?

Comment #7 - Posted by: Gabe at April 14, 2013 5:48 PM

Outstanding job by CF Instructors at KOP this weekend! Never a dull moment or an unanswered question. Thanks to Aimee for hosting, great facility!

Comment #8 - Posted by: John O. at April 14, 2013 5:50 PM

Learned a lot at the cfl1 at crossfit max effort. Definitely awesome coaches! Our "roxanne" warm up was awesome.

Comment #9 - Posted by: James at April 14, 2013 5:51 PM

Ha, classic.

I'd like to see a 5min AMRAP of thrusters followed by a 5min AMRAP of pull-ups.

You know, just to mix it up a little.

Comment #10 - Posted by: Keen-NZ at April 14, 2013 5:52 PM

What an awesome way to spend a weekend, PR'd my Fran! I cant wait to get started at my home gym in Itay! Thank you, seminar staff of King of Prussia Level 1. Chuck, that was some badass snatching.

Comment #11 - Posted by: Gabe at April 14, 2013 5:57 PM

Also a Phenomenal job by the entire Level 1 staff at the level 1 cert class at CrossFit MaxEffort. Thanks to Zach for hosting.

Comment #12 - Posted by: Bryan L at April 14, 2013 6:01 PM

ok, the programmers have officially went nuts :) that's all i have to say about that. "life is like a box of chocolate" should be Crossfit logo .

Comment #13 - Posted by: cris at April 14, 2013 6:06 PM

Awesome Cert training at Crossfit KOP. Thanks to the whole crew of coaches. Fantastic instruction and a boatload of fun. Met a lot of great people. Thanks again to Chuck and the rest of the guys. Oh and Aimee.

Comment #14 - Posted by: Peter Carrea at April 14, 2013 6:12 PM

Tucson Level 1 cert. BEST STAFF EVER! Nadia, Dave Azadeh and Laura are the coolest ever! Thank you guys so much!

Comment #15 - Posted by: Matt B at April 14, 2013 6:19 PM

I had such a great weekend!! Such an awesome and unique experience. A special thanks to Crossfit K.O.P and all the staff that ran the course!! It was truly an honor!

Comment #16 - Posted by: Evan marchetti at April 14, 2013 6:24 PM

Thank you to all the instructors at the Level 1 Cert in Canton, MA. You are all amazing.

Comment #17 - Posted by: Anne B at April 14, 2013 6:29 PM

Mike G., Zachary F. And crew, thanks for great class in las Vegas at Max Effort, excellent instruction and a great time!

Comment #18 - Posted by: John Borla at April 14, 2013 6:47 PM

I'm pretty new to Crossfit. Could someone please help me? I understand what the WoD is and where to find it. My question is, if I am going to do Cross it, is the WoD all I do for my workout? Some workouts are only like 12 minutes and it doesn't seem to me that it would be that good of a workout. I know it is very taxing during the workout but when I get done with some of them I feel like i should be doing something else.

I never will, but I would like to be fit enough to take part in the Crossfit games if I ever desired. I'm just not sure that I feel that I coupe get to that level doing the WoDs.

Any advice or suggestions for me? It would be GREATLY appreciated!!!

Comment #19 - Posted by: Stormy at April 14, 2013 6:51 PM

@ #15 Stormy

There are great warmups in the FAQ section (left sidebar) and CFk is also good if you want to do a little more (Crossfit Kids--also on the left sidebar).

Comment #20 - Posted by: Jay at April 14, 2013 6:58 PM

Hola!! Genial el Level 1 de Barcelona. Matt, Antonio, Jenny, Batís y A. Boz grandes profesionales y entusiastas con su trabajo. Gracias por el buen finde !!! Un saludo a todo el Staff y a los participantes. CrossFit in blood!!!

Comment #21 - Posted by: Cristian viruel at April 14, 2013 7:12 PM

Stormy, that is a normal question most people new to crossfit will ask and the answer is yes and no. Try to follow the daily wods for about 2-3 weeks as Rx if possible, or scale if you need to. If you can keep up with 3 days on, 1 day off for a few weeks and feel like you can add more work, then go for it. If not, adjust to 2 on 1 off or whatever your body can handle. Many corssfit workouts appear easy but can be much more taxing than you would think. Welcome to crossfit, best of luck with your training

Comment #22 - Posted by: Joe-fiT at April 14, 2013 7:17 PM

I was thoroughly impressed with the CrossFit seminar staff at King of Prussia. I have an amazing coach at my home gym so I'm hard to impress. The entire crew led by Chuck was legit and on point. They ran a fantastic seminar and I absolutely got my money's worth! It was great to be away from my comfort zone and get some new eyes on my movements. I got so much from the weekend and also prd my Fran time. Thanks Chuck, Chris, Aimee, Dave, Rob, Justin. Awesome!

Comment #23 - Posted by: Michael at April 14, 2013 7:23 PM

Amazing weekend with some incredible coaches at the Level ONE cert this weekend in Canton, MA at ReebokONE!

Comment #24 - Posted by: Wade Gomes at April 14, 2013 7:38 PM



Comment #25 - Posted by: Jeremy A. Olive at April 14, 2013 7:48 PM

Crossfit KoP level one course was awesome thanks to all the coaches Chuck, Chris, Aimee, Dave, Justin, and Big Sexy it was a great time and who would have thought a pvc pipe could burn so much and Roxanne had such meaning.... Congrats to Chuck for a new PR!!!!!!

Comment #26 - Posted by: Paul V at April 14, 2013 7:50 PM


As RXd 15:02

Those 45lb pullups were just too heavy for me to do more than 2 at a time. Several times I just wanted to scale it and drop the weight. But then I understood that heavy days are just as important as METCON days and I stuck with it.

From Bahrain,
Go Navy! Beat Army!

Comment #27 - Posted by: Kyle at April 14, 2013 7:58 PM

Had a great Level 1 at Camp Pendleton on Wed/Thur last week with Stephane Rochet, Dave Lipson, and Katie Hogan. So awesome, So knowledgeable. Thanks for the great info coaches. Woulda liked to see our picture up here too...

Comment #28 - Posted by: Billy Rad at April 14, 2013 7:58 PM

Thanks to the L1 Trainer staff for a great class at CrossFit Max Effort!

Comment #29 - Posted by: Jessica G. at April 14, 2013 8:09 PM

CrossFit level 1 at Sumner, WA (Rainier CrossFit) was outstanding. Some great trainers and personalities - very informative and always helpful throughout the entire course. I came away better in many ways and I am glad to have participated.

Comment #30 - Posted by: Titus at April 14, 2013 8:53 PM

Thanks to Stacey, Erik and Kimo at the Crossfit Rev x level 1 seminar in sydney! Best weekend thanks to you guys!special thanks to Kimo for helping me get my first ring muscle up! Sucks that our Blue Steel photo didn't get put up here! haha

Comment #31 - Posted by: Russ O at April 14, 2013 8:55 PM

The instructors at Max Effort did a stellar job presenting the information. The weekend just increased my crossfit addiction.

Comment #32 - Posted by: Mitchel M. at April 14, 2013 8:56 PM

Awesome Level 1 Course in San Antonio, Tx at
Alamo Crossfit! Learned a bunch of great changes for better techniques, coaching points and knowledge overall! Great and fun staff! Had a blast this weekend! Thanks again fot this weekend!

Comment #33 - Posted by: Zach G at April 14, 2013 9:21 PM

Had an amazing weekend of Crossfit L1 Trainer at Crossfit RevX. Met lots of new and interesting athletes and coaches. All with inspiring stories and experiences to share. Big thanks to Erik, Kimo and Stacey who were so passionate in imparting their knowledge and sharing their infectious enthusiasm with us. So glad to have been a part of it. 3-2-1 go!

Comment #34 - Posted by: Sylvia Atkinson at April 14, 2013 9:30 PM

@ 19 Stormy

It all depends on your fitness level. Personally, I will do a total body warm-up for 10-15 minutes and then go all out on the WOD. Depending on how long the WOD is, I'll usually rest for a bit and then work on things I'm weak at that will compliment the given WOD. I work out 4 days of week due to having a busy schedule with kids, so my workouts are generally longer given I like to make my 4 days count. Sometimes I'll mix and match two WODs in one day or throw in some of my own programming. I'd say including a warm up and cool down I work out for about 90-120 minutes on a day. People like Froning and other elite crossfitters workout far more than that. Find what works best for you.

Comment #35 - Posted by: Matt at April 14, 2013 9:32 PM

Instructors @ Kuwait were AWESOME! Austin is a beast even though he is a (Johnny) "Wee fella". Never had a high/low five before. Great class red shirts thanks for coming out to the desert and making us stronger AIRMAN/soliders.

Comment #36 - Posted by: John at April 14, 2013 9:53 PM

Incredible level One at Alamo crossFit this weekend. An amazing staff, Jason, Eric, Connor, Doug, Aaron, Pat, and our jolly green giant Spencer. Such breadth of knowledge on all points. Fun, entertaining, and painful. Just cant say enough about them. If you have any reservations about doing the course put them aside because it is fabulous. Awesome community environment and crazy energy. It could not have been any better. Thanks again to the coaches and participants for a great experience.

Comment #37 - Posted by: Doc515 at April 14, 2013 9:57 PM

Thanks to Jason, Russell and Austin.

Comment #38 - Posted by: Alex Castro at April 14, 2013 10:01 PM

Yeah! My face in main site!!
Awesome experience in Buenos Aires at CrossFit tuluka.
I want thank all trainers: Justin, Chris, Denise, Lance, Carlos and Ricardo. For sharing the knowledge and passion for CrossFit.
I hope that I can change people life as much you guys and CrossFit in general change mine.

3, 2, 1... BREAKE!

Comment #39 - Posted by: Shimizu at April 14, 2013 10:47 PM

The most phenomenal set of instructors anyone could ask for this weekend @ CrossFit Verve in Denver, CO. Matt, Cherie, Lindsey, Nicole, and Zac..I can't thank you enough and express what an honor and privilege it was to learn from all of you. Each of you truly exemplify the heart and soul of CrossFit. I'm still smiling!

Comment #40 - Posted by: Stacey T. at April 14, 2013 10:49 PM

Amazing experience at the Level 1 course at Camp Buehring. Best thing I have done in over 7 months, maybe even 7 years! Shout out to our Seminar Staff of Austin, Juria, Jonny and Nolan for fighting through the sand and Camels to spend a few days with us. You guys rock! Best of luck to all of you and hope to see you all again!

p.s. Everyone is still wondering what the heck Jonny was saying the entire time! j/k

Comment #41 - Posted by: Rob Kraemer at April 15, 2013 1:10 AM

CFL1 training with Aimee at CFKOP was an outstanding expirience for me. April marked the start of my 3rd year clear from stage 4 head and neck cancer and i couldnt have picked a greater bunch of coaches/trainers to start this new chapter of fitness in my life. It was a large class for the coaches but feel they did an outstanding job reaching eveyone and making the time spent there very rewarding for all. Great people, great atmosphere and some really great people at CFKOP! Aimee ill be on my way back down to you for additional work on the rings! Great Job to all!

Comment #42 - Posted by: michael saltal at April 15, 2013 3:06 AM

Awsome Coach Prep Corse at Barcelona!!!! Nice people doing what they love!!!! jamie, steven, basti and boz, excelent energie and excelent profesionals!!!! Like I said " it was like learning how to Jump whit Michael Jordan" best of the best!!!!

Comment #43 - Posted by: Enrique at April 15, 2013 3:26 AM


105 lb thrusters
25lb weighted pull ups

15-12-9 three rounds

10:15 round 1
11:05 round 2
12:15 round 3

Comment #44 - Posted by: SFC AB at April 15, 2013 3:49 AM

Barcelona level 1 one of the best experience

Comment #45 - Posted by: João at April 15, 2013 3:57 AM

Had a BLAST at the CFLVL1 Course!! Austin, Yuria, Jonny, and Nolan are FANTASTICCCCC!!! We loved Nolan's "Nolanisms" and watchin Austin work...well...that's a sight in its self!!! They are all soooo passionate about their craft and very very very INSPIRATIONAL!!! GREAT experience all the way out here in the desert!! Thank you for bringing a little piece of normalcy to the troops out here serving and still loving CrossFit!!! MEASURABLE OBSERVABLE REPEATABLE...EVERYTHING IN LIFE!! oh and Austin's hand clap before beginning anything is worth more power than chalk can give you!!! Thanx Yall!!! KUWAIT!!!---Bri---

Comment #46 - Posted by: Bri at April 15, 2013 4:17 AM

Muito obrigado ao pessoal da CrossFit Tuluka pela antecao e carinho. Exemplo de dedicacao e bons profissionais. Tuluka, tu eres el mejor! daleee

Comment #47 - Posted by: Bruno Toledo at April 15, 2013 4:19 AM

"Fran" @ 65#


First "Fran" with unassisted pull-ups

Comment #48 - Posted by: Joe Northside m/34/70"/210 at April 15, 2013 4:40 AM

Great Class!

Comment #49 - Posted by: MW at April 15, 2013 4:42 AM


No weight on the pull-ups, struggling terribly to get them done without. This years target is to get 15 in a row (kipping or without, I don't care). nw it was 6 continously at the best.

32 kg Thrusters


Comment #50 - Posted by: jankka at April 15, 2013 4:44 AM


scaled workout down to my level
120 lb thrusters
25 lb weighted pullups


thrusters up 25 lbs from a week ago

Comment #51 - Posted by: Thad w at April 15, 2013 4:45 AM

Level 1 Course at CrossFit KOP was great. Really nice box. Chuck and Chris are incredible coaches.

Comment #52 - Posted by: Tim at April 15, 2013 4:47 AM



115# thrusters
20# weighted pull-ups


Comment #53 - Posted by: nutfam at April 15, 2013 4:58 AM


Having been a solitary CrossFitter for several years I can understand where you are coming from. I've added extra WoDs, added runs, gone to circuits as extra training on top of the WoDs and the truth is I made less progress!

I worked out that the CrossFit warm up or the Burgenor warm up with a 500m row are more than enough to set you up. I kept this up for over 2 years before I felt that I had enough resillience to add more. Now, I will either do a little work on two skills or a strength area before or after the WoD (I do strength-skills-strength for one three day period and skills-strength-skills for the next).

Some people will refer to this exercising before or after the WoD as the buy in and cash out. I prefer not to as I will move my WoD or strength/skills depending on what I am going to do in them...a long demanding WoD will not allow me to concentrate on form afterwards for example.

Mind you, that's just me. If I were you I'd read the Start Here elements and go from there!

Hope that helps.

Comment #54 - Posted by: Adam at April 15, 2013 5:00 AM

Big shout out to Nadia, Dave, Laura and Azadeh who put on a wonderful course this weekend in Tucson! You guys met all my expectations and then some:)Thank you guys so much!

Comment #55 - Posted by: Jordan S at April 15, 2013 5:17 AM

Obrigado aos coaches que nos transmitiram com muita precisão toda a parte técnica dos movimentos fundamentais, imprescindível para que os movimentos sejam perfeitos e que nossos futuros alunos de Crossfit tenham exito em seus treinos. Valeu Crossfit! Obrigado aos anfitriões Tuluka pela alegre recepção.

Comment #56 - Posted by: LEON at April 15, 2013 5:19 AM

Just an amazing weekend level 1 certification course at crossfitnyc NYC. Hats off to all the red shirts for a phenomenal weekend of information, inspiration, and perspiration. From start to finish the weekend went like clockwork, the amount of attention to detail and the demand for perfect technique left me contemplating the potential for a life of fitness and health. Thanks to Joe, Joe, Joey, Dennis, Nicole Blanco and Kurt. Big thanks to NYC for hosting. I am officially amped!

Comment #57 - Posted by: Steven Erickson at April 15, 2013 5:30 AM

Scaled to 35# pull ups


Comment #58 - Posted by: Cody at April 15, 2013 5:46 AM

@ Stormy: these tips above are ok but remember that if you see a WOD here and undertake it with highest/safest intensity (i.e. you complete it faster) you wont be as likely to need additional work, beyond post-wod flexibility. this is strong medicine and some of the wods will sneak up on you and exploit an under-trained aspect sometimes.

that was my mistake when starting from mainsite: taking WODs to leisurely (adding up too much rest during WOD) or going too hard at something i had not practiced which was counterproductive.

maybe the goal should be to complete 100% of the WOD safely without holding back to 'throw off a good datapoint' to compare against later attempts at same WOD.

point to point, you ought to be much improved as evidence/results of good stuff you have done in between those two benchmarks. rest is also important.

Comment #59 - Posted by: thelasereagle at April 15, 2013 5:52 AM

Thank you to all the Trainers that were at KOP, It was a great weekend, tons of information, super useful hands on training etc.

See y'all around.

Comment #60 - Posted by: Emily Rosenberg at April 15, 2013 5:55 AM

7:06 RX

Comment #61 - Posted by: Tyler at April 15, 2013 6:00 AM

**REV X SYDNEY** - Big Shout out to you all! Was fantastic meeting and completing the course with you. Erik, Kimo and Stacey did such a good job! What an amazing gym!

Comment #62 - Posted by: Callum Fox at April 15, 2013 6:06 AM

Went to Level 1 at Alamo Crossfit, excellent instructors. I learned a lot about coaching, but I learned a lot about myself. Thanks.

Comment #63 - Posted by: Joseph Irons at April 15, 2013 6:07 AM

10:44 lost 45lb db in the last round

Comment #64 - Posted by: dieterb at April 15, 2013 6:09 AM

Thanks you all the instructors this weekend at the Level 1 course in NYC. It is difficult to keep the attention of 50 people in a classroom setting, especially many who aren't used to sitting for long periods of time. These instructors were very engaging. I did have a chance to speak with Joe DeGain for a little bit after day 1. He is an exceptional person and trainer. He is very knowledgeable.

Comment #65 - Posted by: Rob at April 15, 2013 6:14 AM

7:10 with 45# kb and transitions across the rec

Comment #66 - Posted by: Damon S. M/22/190/5'11" at April 15, 2013 6:20 AM

Thank you everyone at Crossfit KOP. Aimee your box is awesome and I look forward to coming back for a drop in. All the trainers were great and had so much knowledge between them. There was never a dull moment and everything was explained and detailed amazingly. I am now also convinced that Chuck Carswell is my new personal hero. Probably the coolest, smartest and most inspirational person I've met since I started crosffit. Thanks to all the trainers, Chuck, Chris, Rob, Dave, Aimee, Keith, Justin. I had an amazing time and feel great about my future coaching because of the course.

Comment #67 - Posted by: Dan Edwards at April 15, 2013 6:24 AM

After 3 great days of being able to say "as rx," its "snap back to reality."

Thrusters at 105#
Pull ups w/ 10 and 15#

Comment #68 - Posted by: Jim R. M/50/5'8"/160 at April 15, 2013 6:29 AM

LVL 1 Cert at KOP awesome are trainers were great cant say enough great things about them i learned so much and they were all funny and easy to talk to they treated you like you knew them for awhile. Chuck, Chris, Keith, Ron, Dave, and Amiee thank you so much for hosting it.

Comment #69 - Posted by: CJ Harvell at April 15, 2013 6:32 AM

Deadlifts killed me this weekend and I could barely drive in to work today because of lower back pain. Can't even finish a sentence without taking a breath. I will be sitting out a couple WODs.

Comment #70 - Posted by: FP at April 15, 2013 6:33 AM

Thank you to the Seminar staff for a great time at Level 1 at Crossfit Max Effort this weekend! Had a blast and learned a lot! Also, thank you to Zach and Lindsay, you guys rock!

Comment #71 - Posted by: Randy Stefan at April 15, 2013 6:40 AM


Comment #72 - Posted by: BW at April 15, 2013 6:59 AM

no wt on chins

Comment #73 - Posted by: Mike Vinson/M/45/5'8/212 at April 15, 2013 7:07 AM

CrossFit L1 at CrossFit Kop was excellent!! Great facility and the seminar staff was the best. It was truly a great experience and extremely fun!! Thank You!!

Comment #74 - Posted by: brian at April 15, 2013 7:14 AM


Pull ups were negatives with 10 lb plate.
I can only do 5 pull-ups in a row correctly.

Comment #75 - Posted by: Nate88 at April 15, 2013 7:21 AM

CrossFit L1 Tucson...thank you so much for a the weekend. One of the best learning experiences I have ever had!!! Outstanding group of instructors!!!

Comment #76 - Posted by: Rockie at April 15, 2013 7:27 AM

Awesome weekend at Alamo Crossfit Level 1 Certifcation. The trainers were all incredible fun, knowledgeable, and helpful. Lots of hard work, but lots of laughter too. :) Thank you Eric, Pat, Jason, Spencer, Doug, Conner, and Aaron for giving up your weekend to hang out with us! All the best! ~Melody

Comment #77 - Posted by: Melody S at April 15, 2013 7:28 AM

A big thanks to Kurtis and all the excellent trainers at Rainier CrossFit Lvl 1 this weekend. As a garage gymer I learned I have a lot of work to do on technique, but can't wait to get to training others. A great group and very patient with this 'old' guy. Thank you!

Comment #78 - Posted by: Joe at April 15, 2013 7:37 AM

Three rounds, 15-12-and 9 reps, for time of:
75 pound barbell Thrusters
10 pound weighted Pull-ups


Comment #79 - Posted by: ccraft at April 15, 2013 7:43 AM


11:14.2 RX'd

used weight belt with 45# plate around waist.

this was pretty miserable.

Comment #80 - Posted by: Miles Forks at April 15, 2013 7:44 AM

13:07 RX'd

Comment #81 - Posted by: Meat Axe at April 15, 2013 7:47 AM

16:17 as rx'd

Comment #82 - Posted by: DLong (M/37/5'10"/185) at April 15, 2013 7:47 AM

So, are the three rounds 15 (1), 12 (2), and 9(3) reps or does one round include 15, 12, and 9 reps, then repeat for 2 and 3?

Comment #83 - Posted by: Mark at April 15, 2013 7:57 AM

An enormous shout out and thank you to the seminar staff @KoP this weekend and to Amiee for hosting! You guys might have the best job in the world, and you're ALL great at it! Thanks again Chuck, Chris, Rob, Dave, Keith, Amiee, and Justin, My claim to fame will always be the fact that I sent Chuck a video of his 270 Snatch PR haha..Awesome weekend

Comment #84 - Posted by: Joel C at April 15, 2013 8:01 AM

25# pu

Comment #85 - Posted by: Brad Pickett at April 15, 2013 8:08 AM

Completed the WOD with 115 lbs thrusters and 20 lb pull-ups. I didn't time it. The 115 was heavy for me, I struggle with the usual 95 lb variety. I'm just proud that I did it. Also proud that the set of 9 thrusters was unbroken, which is huge for me. I'm hoping this will translate to a decent Fran one day.

@Mark #64, it's 3 total rounds with 15 reps first round, 12 second, and 9 on the third round.

Comment #86 - Posted by: G at April 15, 2013 8:13 AM

@Mark #64, I have the same question.
It looks like we have to do 3 rounds, so 15-12-9 x 3.
From some of the comments, looks like a few have done 3 rounds.

I admit, I was looking forward to 1 round of the 15-12-9 because I'm so sorry from yesterday's deadlifts and push-ups.

Comment #87 - Posted by: NewbyBelle at April 15, 2013 8:15 AM


Subbed hanging pu for 45# weighed

Comment #88 - Posted by: Ramsey at April 15, 2013 8:29 AM

95# thruster 20# weight vest pull ups
Cambridge wi

Comment #89 - Posted by: M clems at April 15, 2013 8:31 AM


Comment #90 - Posted by: mlt at April 15, 2013 8:37 AM

I would like to thank all of the LVL 1 staff from the Rainier CrossFit course - Austin, Jesse, Rory, Tommy, Yuri, Rob, Kevin, and Mason - you've fueled my passion and have given me the tools to chase 'the dream' Big thank you to Kurtis for hosting and being a great flowmaster! One day I hope to be able to do what you folks do (travel/teach, and work capacity wise haha) Great lecturing and coaching ques - thank you for being an inspiration

Edward King
Edmonton, AB Canada

Comment #91 - Posted by: Edward King at April 15, 2013 8:46 AM

BIG thanks to Eric and crew for a phenomenal Level 1 Trainer event at Alamo Crossfit. Thanks for your virtuosity in training, superb choices of workout music, and excellent jokes by Spencer. Well worth the time, money and effort. Thank you for traveling to the Great State of TX to teach us!

Comment #92 - Posted by: Macon at April 15, 2013 8:47 AM

#64/Mark and #66/Newbybelle
Rx for this workout is 36 reps of each exercise total. 15 heavy thrusters, 15 weighted pull ups, then 12 thrusters, 12 pull ups, then 9 thrusters, 9 pull ups.

Some did 3 full workouts...but that's not how the WOD is designed.

Now...3,2,1, GO!

Comment #93 - Posted by: Jim R./50/5'8"/160 at April 15, 2013 9:02 AM

Thanks JIM R./#71. I'll be hittin' it over my lunch break and I know it's gonna hurt. Can't wait!

Comment #94 - Posted by: NewbyBelle at April 15, 2013 9:08 AM

If you look at the video from the last time they posted this WOD, it looks like it's 3 rounds like so: 1st round, do 15 reps of each movement, 2nd round, do 12 reps each, 3rd round, do 9. The guy on the WOD video did it around 7 minutes.. so yeah.. No need to do three rounds of 15,12,9 each time. That'd probably be overkill on a heavy Fran day.

Comment #95 - Posted by: Joey at April 15, 2013 9:14 AM

Thanks to all trainers Lev 1 in Barcelona. My face on the main site! Thank you and I hope to see you again. / Big swedes 1 and 2

Comment #96 - Posted by: Anders at April 15, 2013 9:16 AM

Big Ups to the coaches at Alamo Crossfit. High energy, vast knowledge, filled tool bags of tips, and thorough lessons are just some of the things that made this weekend so great. 19 years in the USAF means I've been to a lot of training and taken a lot of courses, these guys are as good a traveling road show as I've ever seen. Being literally the least flexible person in the room meant I got to work with every coach there and each was terrific. Outstanding job. Thanks Eric, Pat, Aaron, Spencer, Doug, Jason and Connor!

Comment #97 - Posted by: C-Rod at April 15, 2013 9:26 AM

115# (scaled)
unweighted pullups (scaled)

unweighted pullups (scaled)

Comment #98 - Posted by: scfd1_9607 at April 15, 2013 9:28 AM

It's 15-12-9 (ie three set with declining reps), there is no logic in going back to 15 reps after you've made 9. If you add high intensity it's a perfect short, efficient WOD :-)

Comment #99 - Posted by: Fred m/38/176/75 at April 15, 2013 9:31 AM


Comment #100 - Posted by: Nickosaurus at April 15, 2013 9:33 AM

Today was my first day of crossfit! Almost projectile vomited! Great stuff..

Thrusters at 90Ibs
No weight on pull-ups


Finished the day with over head squats, 4 sets.

Comment #101 - Posted by: Anthony DeStefano at April 15, 2013 9:34 AM

m/40-216/6' 115+ thrusters 5,10,15 on pull ups 38:20

Comment #102 - Posted by: noah at April 15, 2013 9:48 AM

Modified to:

Three rounds, 15-12-and 9 reps, for time of:
135 pound split jerks
45 pound weighted Pull-ups


Jerks taken from a rack, not ground.

Comment #103 - Posted by: Kevin C. (M/54/5'11"/175) at April 15, 2013 9:50 AM

2013-04-15: 8:28 sub 115, no weight. +6,3@11:02, 11x2's@19:49.
2011-12-17: 10:08. 3:36, 3:36, 2:54. 115#.
2010-09-13: 9:09. 3:16,3:26,2:25. 113#.

Comment #104 - Posted by: gs at April 15, 2013 9:59 AM

male, 40 yo, 151#, 68"

used 105# barbell and 25# dumbbell
Time: 12:02

Comment #105 - Posted by: Karl at April 15, 2013 10:05 AM

What a great Level 1 experience at CF NYC. The trainers were amazing, learned a ton!

Comment #106 - Posted by: Christina at April 15, 2013 10:13 AM


20kg (44 lbs) kettlebell for WPUs

Broke the set of 12 on thrusters; others unbroken. WPUs in 3's until last set where I was only getting singles and doubles. Mixed grip on all WPUs.

Comment #107 - Posted by: Bill M. m/48/5'3"/135 at April 15, 2013 10:18 AM

CFLVL 1 course at CrossFit Verve was AWESOME! Cherie, Matt, Zac, Lindsey, Nicole ROCK! Best trainers I have ever had the pleasure of meeting!

Comment #108 - Posted by: Ryan M. at April 15, 2013 10:26 AM

Bill M.- impressive time!

Comment #109 - Posted by: Kevin C. (M/54/5'11"/175) at April 15, 2013 10:35 AM

tried to be as strict as possible: 14:30 as rx'd

Comment #110 - Posted by: mhollis at April 15, 2013 10:38 AM

Level 1 Trainer course in Barcelona was great.
I enjoyed the multinational staff who was very well prepared and always ready to answer any questions, the dynamism of the lessons and good vibes during the whole seminar.

Comment #111 - Posted by: Javier at April 15, 2013 10:39 AM

Kevin C. -- thanks! I spent much of that time shaking my arms out and waiting for them to recover so I could get another pull-up or two.

Comment #112 - Posted by: Bill M. m/48/5'3"/135 at April 15, 2013 10:44 AM

Three rounds, 15-12-and 9 reps, for time of:
95 pound barbell Thrusters
30 pound weighted Pull-ups

Time - 9:51

After WOD did 4 rounds of 400m runs on treadmill with times of 1:48, 1:48, 1:42, 1:42.

Comment #113 - Posted by: murphinator - M/5'10"/185/38 at April 15, 2013 10:53 AM

Thanks Jim! For those that did this 3 times.....ANIMALS!!!

Comment #114 - Posted by: Mark at April 15, 2013 10:54 AM

lvl 1 at KOP. Awesome, awesome, awesome seminar staff. Each instructor brought his/her own thing to the table. But they all brought immense amounts of knowledge. completed my first fran and cant wait to reduce my time.

Comment #115 - Posted by: PRINCE at April 15, 2013 10:56 AM

Wanna give a special thanks to Joe D. Joe W. Joey Dennis and Nicole they did a great job at CF NYC for the level 1

Comment #116 - Posted by: Jamaal at April 15, 2013 11:12 AM

To say that my experience at the CrossFit Level 1 course with the crew in San Antonio was awesome or more than I could have expected, would be an absolute understatement. I learned so much about my own strengths and weaknesses and how to coach to help improve the weaknesses of my athletes. Doug's "dancer" face and Spencer's (AKA The Jolly Green Giant's) "boring" faces were priceless. Pat and Aaron, thanks for the extra support during Fran when all I wanted to do was stop and puke. Connor, I hope to see you and your crew at a CrossFit Kids course in TX soon! Jason thanks for breaking down the extra complicated moves into ways that we could all understand. Eric, thanks for the great teaching, the humor and for the fact that I can't stop saying "Ridiculous" today... Y'all are awesome!

Comment #117 - Posted by: Jen at April 15, 2013 11:16 AM

Not sure if my previous post went through.

Any tips on how to do pull-ups w dumbbell on ankle if you're by yourself?

Comment #118 - Posted by: M at April 15, 2013 11:22 AM


95# thrusters(10/5,7/5,9)
Chest to Bar pullups (on the last set instead of 9 C2B pullups, I did 18 band assisted C@B pullups.


This took a while. BUT I was super pleased that I managed 27 C2B pullups. I was also pretty pleased that by the 7th minute, I was well into round 2. This is significant, because one week ago, I wasn't able to get past 10 C2B pullups in round 1 of 13.5. I have made it my mission to be able to do Chest to Bar and Toes to Bar by the time next year's open rolls around... and it looks like I'm already on my way!

Comment #119 - Posted by: JuliePlatt at April 15, 2013 11:28 AM

Awesome weekend at Alamo CF in San Antonio, getting our L1 with the 2008 Trail Run champion, a UFC fighter, the Crossfit Kid, The Jolly Green Giant, THE Pat Barber, and stripper Doug.

Comment #120 - Posted by: Damon at April 15, 2013 11:43 AM

Great event in barcelona! Had a super time! Keep it up!

Comment #121 - Posted by: Shane at April 15, 2013 11:46 AM

Level 1 course at Rainier Crossfit was so great! Thank you Kurtis for hosting such an awesome event and all the other trainers..Austin, Rory, Yurii, Tommy, Mason, Jesse, Rob and Kevin you are the BEST and very inspiring to everyone! You helped me become a better athlete and I'm excited to use what you have taught me to help others. Couldn't have asked for a better group of people to train with this weekend! Thanks again!

Comment #122 - Posted by: Ashley at April 15, 2013 11:52 AM

Thank you to all the instructors at the Level 1 Cert in Buenos Aires, AR. Reebok Crossfit TULUKA - You are all amazing.
Em portugues agora! Valeu galera! voces são demais gostei muito do conteudo e aprendizado com certeza levarei pra vida toda o conceito CROSSFIT parabens a todos...couches JUSTIN , Denise , Lance , Chris , Ricardo e Carlos! forte abraço
Thiago Martinez!

Comment #123 - Posted by: Thiago Martinez at April 15, 2013 12:34 PM

7:44 rxd

Comment #124 - Posted by: aermio m/34/5'7"/160 at April 15, 2013 12:43 PM

Fellow Crossfiters,, I am seeking your enlightened advice. My wife, who is a keen fitness enthusiast, has recently been diagnosed with rheumatoid arthritis in her shoulder. She is only 29 and becoming increasingly disillusioned and depressed by the pain during almost any activity. Does anyone have any advice or experience of dealing with arthritis and exercise?

Your help and advice would be greatly appreciated.

Comment #125 - Posted by: Andy_Ciren at April 15, 2013 12:48 PM

HUGE SHOUT OUT to Kurtis, Austin, Jesse, Rory, Tommy, Yuri, Rob, Kevin, and Mason! The Level 1 at Rainer CrossFit this weekend was epic. It took my excitement and passion about CrossFit to another level that I did not think was possible. It has given me all the tools to help others around me succeed at reaching their goals! You guys are awesome and thank you for sharing all your knowlegde with us.

Comment #126 - Posted by: Sonja Myers at April 15, 2013 12:51 PM

95# Power clean, HPC, FS, PP, BS, PJ

Then as Rx'd

13:41 (PR)

18:59 - November 2011

Comment #127 - Posted by: Jeremy A. Olive at April 15, 2013 12:58 PM

2 Mile Run
95# Thrusters
Pull Ups
Good Workout

Comment #128 - Posted by: dyagg at April 15, 2013 1:13 PM

as Rx'd - 12:39

Comment #129 - Posted by: bills189 at April 15, 2013 1:14 PM

Amazing level 1 in BARCELONA, city of sun :). The staff was very professional, kind and friendly... We learned a lot! Thanks guys!!

Comment #130 - Posted by: ALEX Navales at April 15, 2013 1:16 PM

1st round: 135# thruster, 20# pullup
2nd round: 115# thruster, 20# pullup
3rd round: 115# thruster, 20# pullup


Tough but fun when I got to grind this one out with two buddies. Thanks Crossfit for challenging me and keeping me humble ;)

Comment #131 - Posted by: Roady at April 15, 2013 1:23 PM

1st round: 135# thruster, 20# pullup
2nd round: 115# thruster, 20# pullup
3rd round: 115# thruster, 20# pullup


Tough one! Fun because I got to do it with two buddies!

Comment #132 - Posted by: Roady at April 15, 2013 1:26 PM

15:02 rx

Comment #133 - Posted by: jh 44/210 at April 15, 2013 1:27 PM

135lbs thruster, 45 lb weighted pull ups...


Comment #134 - Posted by: Dan at April 15, 2013 1:39 PM

I've only just realised while using my converter to change all the weights from pounds to kilos after all these weeks that the weights would be in US pounds not metric pounds! The later is 5 kg heavier!!! May not sound much but god feels it!!!

Comment #135 - Posted by: Leightzry at April 15, 2013 1:39 PM

Many Thanks to Crossfit NYC and the amazing coaches who hosted the level one seminar this past weekend. Truly was and incredible experience to learn from such quality coaches. Joe D. and Joe W. especially made the weekend for me. They had such energy and passion for helping us become better coaches. A special thanks to them!

Comment #136 - Posted by: Michael Jock at April 15, 2013 1:46 PM

My wife just completed this as well....


15:04 (PR)

Last time she did this was November of 2011. She did it in 42:36

Comment #137 - Posted by: Jeremy A. Olive at April 15, 2013 1:52 PM


22:30 px'd

I see I gotta step it up. Had a few pauses

Comment #138 - Posted by: Derrick at April 15, 2013 2:08 PM




Comment #139 - Posted by: SeanP at April 15, 2013 2:10 PM

Ran 2 miles for warm up.

Then the workout:
45# barbell thrusters
non-weighted pull ups w/ band assist

My back felt great, even with the soreness from yesterday's deadlifts. I focused on my midline, like mentioned in Amundson's video. But I will probably not be able to lift a finger tomorrow.

Comment #140 - Posted by: NewbyBelle at April 15, 2013 2:21 PM

25:59 weight was too heavy really had to do them both thrusters and pull ups like 3 reps at a time, really hard work.

Are you better off really pushing yourself and using the specified weight or lowering it a little?

Would have certainly won sweatiest in the gym award tonight!

Comment #141 - Posted by: Adam at April 15, 2013 2:23 PM

Oops, forgot to post time for my *scaled* workout, 7:51.

Comment #142 - Posted by: NewbyBelle at April 15, 2013 2:25 PM

16:30 as Rx'd.

Comment #143 - Posted by: Shane at April 15, 2013 2:27 PM


7:00 as rx'd.

Comment #144 - Posted by: Carl H. at April 15, 2013 2:27 PM

Awesome coaching at Coach's Prep Course in Barcelona Spain! Thanks to all coaches Jami, Basti, Steve and Boz for being so inspirational and dedicated! Absolutely enjoyed every single moment of it, except workout #11 of group 2, ahahaha
take care

Comment #145 - Posted by: Matteo/29/6'/200 at April 15, 2013 2:37 PM

Course CrossFit L1 at Reebok CrossFit Tuluka - buenos aires - was excellent!! Great facility and the seminar staff was the best. It was truly a great experience and extremely fun!! Thank You!!
Em portugues!!! Parabens a todos os couches - Lance , Justin , Denise , Chris , Carlos e Ricardo por todo conhecimento fornecido! foi demais! divertido e realmente mudou minha forma de ver os movimentos corporais! Jamais esquecerei! abraços e até breve

Comment #146 - Posted by: Thiago Martinez at April 15, 2013 2:45 PM


16:42 Rx PR

retired army 1SG
clarksville, tn

Comment #147 - Posted by: mark nash at April 15, 2013 2:54 PM

Muchas gracias al Equipo de entrenadores que estuvieron en Tuluka Buenos Aires, muy profesionales y la pasión con la que enseñaron, tanto para los que daban las clases como para los que traducían, que no dejaba escarpar en la traducción el sentimiento.
Nuevamente Gracias por todo y muchas éxitos...

Comment #148 - Posted by: Alexis at April 15, 2013 2:58 PM

Modified/Scaled for my CoCr & Polymer knee
Three rounds, 15-12-and 9 reps, for time of:
115lb Barbell Thrusters
20lb WOD Vest Pull-ups

Comment #149 - Posted by: Pete In Sun City at April 15, 2013 2:59 PM

Modified/Scaled for my CoCr & Polymer knee
Three rounds, 15-12-and 9 reps, for time of:
115lb Barbell Thrusters
20lb WOD Vest Pull-ups

Comment #150 - Posted by: Pete In Sun City at April 15, 2013 2:59 PM

I was wondering why my time was horribly longer than everyone else's. Turns out I did this workout three times in a row.

I'm laughing about it, but with the prespective of "the worst of calamities are those that make us laugh."

First round: 1255
All three rounds: 5807

Comment #151 - Posted by: Mafioso at April 15, 2013 3:01 PM


Comment #152 - Posted by: Pete In Sun City at April 15, 2013 3:03 PM

Rx'd 9:55

Comment #153 - Posted by: Joshua Heidemann at April 15, 2013 3:05 PM


had to sub 25# for the 45# pull-ups


Comment #154 - Posted by: T. Swihart at April 15, 2013 3:10 PM


13:36 rx'd. all thrusters unbroken, which was an accomplishment for me.

Comment #155 - Posted by: Nick at April 15, 2013 3:13 PM

24:09 rx'd

sets of 5 on thrusters and singles on 45lm pullups

this was a beast!

Comment #156 - Posted by: NCTF-9 at April 15, 2013 3:26 PM

M/5'' 11"/ 24
95# thrusters
45# pull ups
Missing a few parts so had to go down on thrusters, but pumped for 15 of 'em unbroken

Comment #157 - Posted by: Faris at April 15, 2013 3:31 PM

#135 thrusters
#35 pull ups
Dug deep to do last 9 thrusters unbroken which made the last 9 pull ups terrible!

Comment #158 - Posted by: Mark D at April 15, 2013 3:39 PM

first round scaled to dead hang PU (no weight; unless you count the extra 20# I am carrying); rest of PU are kipping regular. 13:52

Comment #159 - Posted by: GU997/M/43/200#/5'10" at April 15, 2013 3:46 PM

As rx'd

Comment #160 - Posted by: ToddS at April 15, 2013 3:49 PM

Scaled to 96# thruster
Scaled to 33# weighted pull ups

Three rounds, 15-12-and 9 reps, for time of:
96 pound(43.5kg) barbell Thrusters
33 pound(15kg) weighted Pull-ups


Comment #161 - Posted by: Saganamooo/M/24/5'5"/125(57kg) at April 15, 2013 3:53 PM

Thrusters 44lb
Assisted pullups
Still trying!

Comment #162 - Posted by: Chelle at April 15, 2013 3:56 PM

Just want to give a HUGE Shout out to Kurtis, Austin, Jesse, Rory, Tommy, Yuri, Rob, Kevin, and Mason. The Level 1 this weekend at Rainier Crossfit was epic!!! My passion and excitement for CrossFit has reached a new level. Thanks guys for everything this weekend. Learned a ton and am super pumped to start sharing what I learned! Thanks again!

Comment #163 - Posted by: Sonja Myers at April 15, 2013 4:02 PM



Thrusters at 60lb
Weighted pull ups 10lb

Comment #164 - Posted by: Trina at April 15, 2013 4:07 PM

Great time at Reebox 1. Instuctors were great. Sucked wind doing Fran though since I hsdn't been to the gym in a month. As usual flaked out on getting peoples info. Anyone I met at Reebox 1, feel free to hit me up on fb @ Joe Trader Sullivan.

Comment #165 - Posted by: Joe at April 15, 2013 4:07 PM

21:55 rx'd.
Thrusters in sets of 3-4/WPUs sets of 5-6...too much rest between sets of thrusters

Comment #166 - Posted by: Rowan M/48/5'5"/154 at April 15, 2013 4:11 PM

@ 16:30

Three rounds, 15-12-and 9 reps, for time of:
45 KG barbell Thrusters
12.5 KG weighted Pull-ups

Comment #167 - Posted by: mohamed at April 15, 2013 4:20 PM



1/2 WOD 6 min 44 sec

Comment #168 - Posted by: Praus at April 15, 2013 4:23 PM

Comment #64 - Posted by: dieterb at April 15, 2013 6:09 AM

One does not simply lose a 45# dumbbell.

Comment #169 - Posted by: Jason Duby at April 15, 2013 4:35 PM



135# Thruster
25# pull ups


Comment #170 - Posted by: Mike Andridge at April 15, 2013 4:52 PM

Just got the first round in tonight in 4:45

Will do the full WOD tomorrow night if I get home at a decent hour.

Looking forward to it.


Comment #171 - Posted by: mikeyb m/52/182 at April 15, 2013 4:59 PM

Heavy weight, maybe I should have scaled it more? Had to break it up into sets of 3 mostly.

85lb thrusters
20lb kb hung from weight belt kipping pull ups


Comment #172 - Posted by: Kristina f/29/5'3"/115 at April 15, 2013 4:59 PM

14:37 rx


Comment #173 - Posted by: Matt mcdonald at April 15, 2013 5:00 PM

8:43 not rx'd
90 lbs thrusters
20 lbs pull ups

15/Male/172 lbs

Comment #174 - Posted by: Facu at April 15, 2013 5:10 PM


As RX'd. 29:40

All done in broken sets of 2 reps at a time.

Comment #175 - Posted by: Mike at April 15, 2013 5:44 PM

8.29 scaled nada.. m/29/185!! Once again good workout

Comment #176 - Posted by: Pete C at April 15, 2013 5:55 PM

115# thrusters
25# pull ups

Comment #177 - Posted by: lucio1928,M/41/184cm/96kg at April 15, 2013 5:57 PM



scaled to 95# thrusters, 30# KB weighted pullups , broken sets

Comment #178 - Posted by: m robert weiss at April 15, 2013 6:15 PM

25:25 with 25 pounds on the Pullups.

The pullup options in my work gym just kill me for some reason. I must have spent almost 10 minutes on the last set of pullups.

Last time I did this workout was in September 2007, where I did it in 15 with 20 pound pullups.

Comment #179 - Posted by: Alton 33yo/M/5'11"/175lbs at April 15, 2013 6:26 PM

I attended the CFL1 trainer course in San Antonio this weekend and it was awesome! The staff (Eric, Spencer, Connor, Jason, Doug, Pat, Aaron) were amazing, knowledgable and entertaining to say the least! Thank you so much for the useful info and for the laughs. I'm just as excited about what I learned about my own personal strengths and weaknesses as I am to be able to implement what I learned and help others! Thanks again!

Comment #180 - Posted by: Jen at April 15, 2013 6:33 PM

Big shout out to our awesome CFL1 trainers-Eric, Pat, Spencer, Doug, Connor, Jason, and Aaron. I learned a ton and had a blast doing it. I couldn't have asked for a better weekend. Thanks guys!

Comment #181 - Posted by: Annarose052 at April 15, 2013 6:42 PM

As Rx'd 19:04

Question: with that time would it be better to scale the weight or just push with what the wod calls for

Comment #182 - Posted by: Pond m/33/195#/74 at April 15, 2013 6:43 PM

@#118 - Posted by: Andy_Ciren
Gluten free diet, reduce all refined sugars and any processed foods, all contributors to inflammation. Fish oils, lots 3-5gm daily, vitamin D 1000-2000iu daily dependant on her current vit D levels,ask the Dr to check. Cetylmyriastoleate, Glucosamine and MSM can be done orally or trandermally. Also, magnesium and guafenesin transdermally for inflammation and muslce spasm in the area. Find good compounding pharmacist they can prepare these for your wife. Once the inflammation is under control you can have her do lots of physio and mobility. Lots of other options exist before drugs. Hope this helps, if you have questions, let me know your email and we can discuss.

WOD as Rx'd
Matt 10:15
Seb 13:48 (woohoo, thrusters were heavy)
Brock (did DL,push wod) 14:27

Comment #183 - Posted by: sebastian 44/178/6'2" at April 15, 2013 6:47 PM

Rx'd 15:01

Comment #184 - Posted by: JB m/37/5'8"/173 at April 15, 2013 6:53 PM


That was a damn cool picture on the "compare to" page! Since then I've gotten Level 1 Certified, knocked damn near 5 minutes off this workout time, the Promod race car pictured is going faster than ever and I'm still chugging the CrossFit cool aid!!!

Comment #185 - Posted by: Joad at April 15, 2013 7:03 PM

Thrusters 55 lbs
Pull-ups without weight

Comment #186 - Posted by: Assel at April 15, 2013 7:09 PM

Thrusters 125#
no weight pullups
In my 6th month of crossfit, and I am amazed at how much I have gained in strength. Now I am trying to really focus on nutrition. It comes and goes, but have decided to really pay attention.


Comment #187 - Posted by: SHolt at April 15, 2013 7:23 PM

14.36 as Rx'd (pr)


Comment #188 - Posted by: Logan S at April 15, 2013 7:30 PM

As rx'd 8:54. No PR today. Couldn't establish a Kip with the weight between my legs.

Comment #189 - Posted by: Kurt M/39/185 at April 15, 2013 7:45 PM

Completed as Rx'ed.

Total time = 27:11

Comment #190 - Posted by: fosterww98 at April 15, 2013 7:56 PM

18:38. Weighted pull ups slowed me down.

Comment #191 - Posted by: willK at April 15, 2013 7:58 PM

No thrusters or pull ups as elbow rehabs...sad.

Ran a mile w happy English Setter dog. (Happy cuz she runs like the wind.)

6:57 (splits approx. 1:50, 1:40, 1:50, 1:37)

Comment #192 - Posted by: matt h 51 180# 3.9.11 at April 15, 2013 8:08 PM

10:28 as rx'd

Comment #193 - Posted by: Jake Kiddoo at April 15, 2013 8:12 PM

Scaled to 45 KG thrusters
14 KG pulls ups (15,12) 9 KG (9)
Next time I will scale the thrusters heavier and probably the pull ups lighter - the pull ups took all the time

Comment #194 - Posted by: jbob at April 15, 2013 8:18 PM

as rx'd

16:18 (pr is 11:36)

Comment #195 - Posted by: JackM at April 15, 2013 8:43 PM

17:00 as rx'd

Comment #196 - Posted by: phill 37°21'41"N 118°23'43"W at April 15, 2013 8:59 PM

Attended Lvl 1 Cert @ CFSS. Huge thank you to Austin, Jonny, Nolan and Juria for making the trip out here and doing an amazing job instructing.

Comment #197 - Posted by: Bryan at April 15, 2013 9:29 PM

thank you to austin, nolan, jonny, and juria for coming out to camp buehring, kuwait. awesome experience, i learned a lot!!

Comment #198 - Posted by: Amanda at April 15, 2013 9:39 PM

Pull ups were annoying

Comment #199 - Posted by: eric rodarte at April 15, 2013 10:49 PM

90# thrusters
25# PU... not so strict on the pull-ups

Comment #200 - Posted by: JBR M/37/5'9"/158# at April 16, 2013 12:10 AM


Scaled thrusters to 52.5kg
Scaled pull-ups to 12.5kg

Comment #201 - Posted by: Brett (24/M/188cm/77kg) at April 16, 2013 1:47 AM

RFC33100 level 1 picture missing from there, even tho its on the list!

Thanks for a great weekend in Tampere with level 1 cert!

Comment #202 - Posted by: IiroH at April 16, 2013 2:15 AM

male, 40yo, 151#, 68"

used 105# barbell and 25#DB

Time: 12:02

Comment #203 - Posted by: Karl at April 16, 2013 2:49 AM

A mis profesores denise, lance, carlos, ricardo, chriss y justin, gracias por todo, hacen un gran equipo que mezcla seriedad y entretención, les deseo mucha suerte a todos mis compañeros es este nuevo comienzo como embajadores del crossfit en sus paises, un abrazo
Julián Palma

Comment #204 - Posted by: julian palma at April 16, 2013 4:18 AM

m/27y/181cm/84kg - about 19 min.

Comment #205 - Posted by: Vincent13 at April 16, 2013 4:23 AM

Scaled to 95lb thrusters and straight pull-ups

Comment #206 - Posted by: Manolo at April 16, 2013 5:06 AM

13:10 as rx'd in 45# weight vest.
Great Workout!!! Fran's getting buff.

Comment #207 - Posted by: Sutton Ward at April 16, 2013 5:56 AM

As RX'd 4:55


Comment #208 - Posted by: Vince at April 16, 2013 7:35 AM


It depends on your goal. I went into the wod after getting a tetinus shot in one arm and an anthrax shot in the other so i wasnt sure if I really could go all-out. Since Im using crossfit for strength/power and size, I still went with the rx'd weight and did alright. If I was going for a more lean, trimmed body type (my natural body type), I would scale down and focus more on a lower time. Either way, tailor the Wod to your goal.

Comment #209 - Posted by: Sutton Ward at April 16, 2013 7:35 AM

9.22 RX

Comment #210 - Posted by: dh at April 16, 2013 8:04 AM

12:55 w/ Pull Ups Scaled to 25#

Comment #211 - Posted by: CRF M/29/6'0/219 at April 16, 2013 9:06 AM

Professores do Curso L1 Crossfit Reebok Tuluka! Voces são demais! obrigado por tudo! Ficarei feliz em passar pro mundo as dicas fornecidas por vocês.

Comment #212 - Posted by: Thiago Martinez at April 16, 2013 9:40 AM

Teachers Course L1 Crossfit Reebok Tuluka! You guys are awesome! thanks for everything! I'm happy to go to the world the tips provided by you.

Comment #213 - Posted by: Thiago Martinez at April 16, 2013 9:42 AM

Did JT today; got a sub-10 for the first time! 9:43.

Comment #214 - Posted by: guitarman28 at April 16, 2013 10:19 AM

115# thrusters
45# pullups (probably a bit too heavy)

Comment #215 - Posted by: Matthew m/32/6'2"/175 at April 16, 2013 10:37 AM

10:05 as Rx'd. PR.

Comment #216 - Posted by: Michael m/50/5'9"/175/MI Survivor at April 16, 2013 10:38 AM


Comment #217 - Posted by: myles456 at April 16, 2013 11:17 AM


Comment #218 - Posted by: ukr17 at April 16, 2013 11:34 AM

17:35.66 (stopping to modify weights (bar bent))

Comment #219 - Posted by: PR_M0nkey0o at April 16, 2013 11:47 AM

Ryan 9:30 rx’d – 10 rounds, 135 pounds
Chris 7:36
Jason 5:21 (135)^ *
Aaron (16kg) *
Jeff 7:17 - 5 Rounds
Murley 8:46 (95)
Joel ??
Connor 4:33 (95)^*
Grant 4:33 (12kg) *
Ricky 4:38 (85) *
Li’l Kim 5:02 (65) *
Pudge 5:02 (65) *
Katie 5:39 (65) *
Mrs. Pip 8:36 (95) *
Tara 8:34 (95)
Joyce 10:27 (45)
Mrs. Carey 9:56 (95)
Veronica 9:18 (70)
Bubs 4:28 (95) *
Crystal 8:50 (65)
Mr. K 11:20 (85)
Wendy 11:59 (75)
Kyle 12:23 (85)^
Sim 11:35 (115)
Mr. Carey 14:13 (115)

Comment #220 - Posted by: Champions Club at April 16, 2013 11:55 AM

8:22 AS Rx'd w/ 50# KB hung from waist (PR)

Comment #221 - Posted by: Jetté 43/M/5'11"/175 at April 16, 2013 11:59 AM

Hey Austin, Juria, Nolan and Jonny who came to Camp Buehring KUWAIT!!!! :) You guys ROCK! and I am so thankful for your insight, your passion, your love for CrossFit and your wisdom. CrossFit has been a huge life multiplier for me and I can't get enough! I also got my first, second and third muscle-up today! all I needed was a "wee-bit-more" belief in myself and BAM! rocked it!

Again thank you soooooo much! see you again in this wonderful world of CrossFit!

Comment #222 - Posted by: Kerri at April 16, 2013 12:25 PM

CrossFit MaxEffort Level 1 training in Vegas was awesome! Wish it was longer, coaches were great, thanks Zach for hosting. Excited to put the strategies and techniques to use on myself and with others.

Comment #223 - Posted by: Elissa at April 16, 2013 12:29 PM

thruster rx'd
10# db dead hang pullups

9:22(10 something last with no weight on pullup)

Comment #224 - Posted by: Bells at April 16, 2013 12:58 PM

Had to modify the weight to fit me
shoulder issues limits my extension overhead.
Used 75# on barbell and put on a 20# weighted belt.
Kept the 20# belt on for pull ups


Laura f/50/5'7/155

Comment #225 - Posted by: power-girl at April 16, 2013 1:17 PM

..should of gone faster, mind powered over muscle this time

Comment #226 - Posted by: Greg at April 16, 2013 1:19 PM

Awesome CFL1 training course in San Antonio at Alamo Crossfit, this weekend! Shout out to the trainers Eric, Pat, Spencer, Connor, Jason, Aaron and Doug! You guys were amazing! I had such an awesome experience with y'all and all the great people I met!

Comment #227 - Posted by: Melissa M at April 16, 2013 1:46 PM

Great L1 course at Crossfit Max Effort Las Vegas this weekend. I love all the lectures, but for sure the best was the Roxanne warm up on day two. I could stop laughing/smiling during every burpee! Thanks to the staff and everyone at the course for making it a learning experience and tons of fun!

Comment #228 - Posted by: Nicholas Dyerly at April 16, 2013 2:15 PM


20:15 Rx

Comment #229 - Posted by: Odysseus at April 16, 2013 2:50 PM

As RX'd

Comment #230 - Posted by: Matt Burritt at April 16, 2013 3:37 PM




Comment #231 - Posted by: Ben S at April 16, 2013 3:48 PM



Comment #232 - Posted by: Mitch J at April 16, 2013 4:13 PM



Comment #233 - Posted by: Mitch J at April 16, 2013 4:13 PM

As Rxd 15:16

Calve's cramped up on last thruster


Comment #234 - Posted by: mikeyb m/52/182 at April 16, 2013 4:27 PM

Back squat

Chubby Fran 12:50 used 30 pd for pullups

Comment #235 - Posted by: hollyhog at April 16, 2013 6:05 PM


95# thrusters
25# weighted pull ups


Comment #236 - Posted by: nessW at April 16, 2013 11:11 PM


Thrusters #45kg.
Beginner pullups (Used a thinner elastic band).


Comment #237 - Posted by: Jose-Luis Morales at April 17, 2013 3:58 AM

21:22 Rx'd

Comment #238 - Posted by: Scott G (M/41/6'0"/200) at April 17, 2013 4:32 AM

7:30....pullups were brutal...used belt with 45 pound plate strapped

Comment #239 - Posted by: Justin-M/26/5'8"/205 at April 17, 2013 6:17 AM

RXed 14:47

Comment #240 - Posted by: M/36/5'11"/177 at April 17, 2013 7:03 AM

HUGE shout out to the instructors at CFNYC last weekend for L1. Joe and Joe were a load of awesomeness and definitely helped me out, especially in improving my form and self-awareness of form. Thanks guys, keep up the great work!

Comment #241 - Posted by: Jen K at April 17, 2013 7:09 AM


16:08 Rx'd

Comment #242 - Posted by: Boggs at April 17, 2013 8:16 AM


16:01 Rx

Weighted pullups were slow. Thrusters easier than expected.

Comment #243 - Posted by: Tommy G. at April 17, 2013 9:41 AM

12:23 as rx'd
Really struggled with the Thrusters, 3 minutes off PR.

Comment #244 - Posted by: MAGNUS M/27/5'8/160 at April 17, 2013 11:51 AM

125# Thrusters, everything else Rx'd.


Comment #245 - Posted by: Alex M/22/6'0"/181 at April 17, 2013 12:18 PM

Oops. Totally misread this and only did 1 round. Still, that was enough as I ease back into Crossfit


95 lb thrusters
no weight pull ups

15-12-9 once through

7:28 Round 1

Comment #246 - Posted by: Dave Albano at April 17, 2013 12:36 PM


As rx'd

13:25 PR (14:42 PR before 15:52)

Lot of room for improvement.

Thrusters 7/4/4, 5/4, 4/3/2
Pull-ups in sets of three.

Comment #247 - Posted by: Memuc at April 17, 2013 12:38 PM

Thrusters: 8/5/4/4, 6/5/4, 5/4
Pullups: 3/3/2s/1, 3/2s/1, 3/1/F/1s
Pullups - First rep jumping, second and third good. When I dropped to 1s, all jumping.
Paced on the thrusters knowing that pullups would crush me.

Comment #248 - Posted by: PW56 at April 17, 2013 12:43 PM

Level 1 at Max Effort as awesome - loved the trainers and facility! I learned a ton and can't wait to get started! A big thanks again to Zach for hosting! Is there any way we can get a copy of our group pic?

Comment #249 - Posted by: Karly at April 17, 2013 1:46 PM


Comment #250 - Posted by: JRL M/28/5'8"/160 at April 17, 2013 2:09 PM

as rx'd - 16:45

Comment #251 - Posted by: Casey Ray at April 17, 2013 2:35 PM

9:38 as rx'd

Comment #252 - Posted by: Seth H. at April 17, 2013 4:26 PM

Scaled 120# thrusters
25# weighted pullups

Comment #253 - Posted by: Bob at April 17, 2013 7:13 PM


Comment #254 - Posted by: Forrest Horn at April 17, 2013 7:51 PM

Scaled 95# thruster
35# weighted pullup

Comment #255 - Posted by: Ricky at April 17, 2013 8:33 PM

Thanks to Kurtis and crew at Rainer Crossfit for excellent
LV1 course! Great info and Workouts. PCE was successful!
Let's do it again!

Comment #256 - Posted by: Charity Keplinger at April 17, 2013 8:51 PM

115# Thursters
Strict Pull-Ups



Comment #257 - Posted by: Zach at April 17, 2013 8:55 PM

As rx'd but 115lb thrusters; 16:30 in Spang Cbt Fit ctr. PUs broken into 4s.

14:50, 115 lb thrusters and ring PUs

Comment #258 - Posted by: ajax at April 18, 2013 2:58 AM


115 Thrusters
35 WPU

Comment #259 - Posted by: james.patrick [M/51/66"/135] at April 18, 2013 8:46 AM

As RXD 15:30
Really, 25 posts before the first workout time is posted. I am back in Crossfit for a short time as part of my periodization. Todays was challenging. 135# Thrusters suck! Good workout. Yesterdays 150 reps of DL seemed easy except I had no air and I was sore the next day. I held a wide grip for extra upper back strength.
I do wish there was a section for BS comments kept separate from the WOD comments.

Comment #260 - Posted by: BT at April 18, 2013 11:17 AM

Completed wod in 11 mins 20 secs
With 60kg thrusters & 20kg weighted wide grip pull-ups
Fran time is 6:34

Comment #261 - Posted by: Rich P at April 19, 2013 2:36 AM

Completed wod in 11 mins 20 secs
With 60kg thrusters & 20kg weighted wide grip pull-ups
Fran time is 6:34

Comment #262 - Posted by: Rich P at April 19, 2013 2:37 AM

Thrusters as rx'd
Pull up First rnd 45# 2nd & 3rd rnd @ 25#

Comment #263 - Posted by: Tod 43/5'10/200 at April 19, 2013 2:40 AM


To add to above post

Comment #264 - Posted by: Rich P at April 19, 2013 2:44 AM

modified due to bicep tear (non-operative option)
135lb Thrusters, Red-band Pull-ups

Comment #265 - Posted by: Will H. at April 19, 2013 7:15 AM

18.26 @ 95#. pull ups at 25# then body weight.

Comment #266 - Posted by: wescampo at April 19, 2013 6:54 PM

18:47 did 21 15 9 by mistake

Comment #267 - Posted by: Pacers at April 20, 2013 5:44 AM


Comment #268 - Posted by: Jeff at April 20, 2013 6:45 AM


Scaled pull-ups to 25#.

Beat my last time (rx'd) by 4 1/2 minutes. Was surprised did as rx'd last time. Will have to double check my journal later...

Comment #269 - Posted by: Ronnieboy M/50/5'9"/185 at April 20, 2013 6:24 PM

subbed C2B pullups for the weighted pullups, and it still kicked my butt.


thrusters took so much out of me

Comment #270 - Posted by: Saam at April 21, 2013 4:15 PM


Comment #271 - Posted by: MikeyPaul at April 22, 2013 4:25 PM

scaled to 115lb and 25lb dumbell, still in recovery mode after the long hiatus due to shoulder injury

thrusters were broken into sets of 6 then 3
pull ups were dead hang and broken into sets of 6 then 3 as well

Comment #272 - Posted by: clark at April 23, 2013 8:21 AM

Brand-X Scaled
Strict Pull Ups - no weight (other than combat boots)

resorted to jumping pull ups halfway through the middle set.

Comment #273 - Posted by: Augustus at April 23, 2013 11:15 AM

95# thrusters
10# weighted pull-ups (first 4 were strict then had to add a bit of a kip)

Comment #274 - Posted by: Boo Boo F/25/5'8/148 at April 24, 2013 8:00 AM


scaled to:
-115# thrusters
-25# weighted pull ups

Comment #275 - Posted by: Trevor 33/6'1"/215 at April 24, 2013 8:34 AM

RX 11:20

Comment #276 - Posted by: Mark S. at April 25, 2013 12:19 PM

scaled to 95#/25#


Comment #277 - Posted by: pickle93 (m/42/6'/182) at April 25, 2013 2:24 PM

as rxd @ HCHS


Comment #278 - Posted by: Ferb 185# at April 29, 2013 5:13 AM


Scaled Thrusters to 75% (100 pounds)
Scaled Weighted Pull-ups to 85% (38 pounds)


Comment #279 - Posted by: Antonio at April 29, 2013 11:06 AM


Comment #280 - Posted by: Ukkrew at April 30, 2013 10:25 AM

cut my old time in half, PR

Comment #281 - Posted by: Ukkrew at April 30, 2013 11:22 AM

Work gym, after MSG laden Chinese restaurant lunch. Subbed 115#, 12.5# dumbbell


That was pretty awful.

Comment #282 - Posted by: gremnatious 32/m/6'1"/180 at April 30, 2013 1:17 PM


Scaled thruster #115, 13:09

Comment #283 - Posted by: denob at May 6, 2013 8:17 AM


Comment #284 - Posted by: nakko at May 7, 2013 4:33 AM

135# thrusters
25# pull ups
Loved it

Comment #285 - Posted by: Adhish Chhabra at May 10, 2013 9:56 PM


Thrusters @ 95#
Pull-ups @ 25#

Comment #286 - Posted by: SF at May 22, 2013 3:40 PM

21:03 as rx'd (should have done thrusters faster)

19:58 - as rx'd - 19.12.11
13:01 - 44k thruster, 10k pull ups - 30.09.10

Comment #287 - Posted by: zenoperegrinus at October 22, 2013 8:53 AM

Thrusters 132p
Pull-ups 22p

Comment #288 - Posted by: Mür at October 27, 2013 1:39 PM

Rxd. 9:27. Used a 45lb KB for the weighted pull ups

Comment #289 - Posted by: Luis Estrada at October 27, 2013 5:26 PM

CFWUx3 (1 MU sub for Pus/dips)
11:58 (+:56)
Used backpack loaded w/45 lbs

Comment #290 - Posted by: Doug at January 14, 2014 4:58 PM
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