April 22, 2013

Monday 130422

Three rounds for time of:
Run 800 meters
50 Wall ball shots, 20 pound ball

Post time to comments.

KOPL1_LaLanneL1_TridentL1_AtlantaL1_810L1_CoconutGroveL1_CactusL1_EaDoL1_ArcticL1_InvokeL1_STFL1_BrusselsL1_LouvreL1_InsurrectoL1_NorCalCPC_DallasCentralCC_NorCalCFK_th.jpg

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CrossFit Level 1 Certificate Courses: CrossFit King of Prussia, LaLanne Fitness CrossFit, Trident CrossFit, CrossFit Atlanta, 810 CrossFit, CrossFit Coconut Grove, Cactus CrossFit, CrossFit EaDo, Arctic CrossFit, CrossFit Invoke, CrossFit STF, CrossFit Brussels, CrossFit Louvre, CrossFit Insurrecto.
CrossFit Competitor's Course: NorCal CrossFit, CrossFit Dallas Central.
CrossFit Kids Courses: NorCal CrossFit.


"Finding a New Community: Marion Jones-Thompson," CrossFit Journal video [wmv] [mov] [HD mov]

Posted by Pukie at April 22, 2013 5:00 PM
Comments

Is the height 9 or 10'? I looked in the faq, but there seemed to be some dispute?

Comment #1 - Posted by: Tadd Randolph at April 21, 2013 5:20 PM

I see CrossFit Invoke.

Can't wait to do this workout. Going to try to get it in tonight.

I'm figuring the 800m will take me 3:30 x 3 = 10:30. The 50 wall balls will take 1:45 x 3 = 5:15, so roughly 15:45. If I can do less than 15 minutes I will feel great about myself. I wouldn't be shocked with 16:30 either. Depends on how mentally day I am. At least we don't have box jumps ala Kelly.

This workout is Kelly's cousin who isn't quite all there. :)

Comment #2 - Posted by: G at April 21, 2013 5:22 PM

Sub for wall-ball ? You got it: thrusters with a 45# bar ! HQ does it again !!!

Comment #3 - Posted by: BL at April 21, 2013 5:27 PM

Love the pic but would love it more if it had the Level One from Crossfit Invoke this weekend! What a awesome weekend!!!

Comment #4 - Posted by: Charles at April 21, 2013 5:36 PM

10' height for men, 9' height for women.

And get ready for some whiny people to make complaints about the Marion Jones video. Those people don't believe in forgiveness or not casting stones. Let her work hard and prove herself. That works for me.

Comment #5 - Posted by: G at April 21, 2013 5:38 PM

Love wods with rowing

Comment #6 - Posted by: LMev at April 21, 2013 5:39 PM

Modified

Ran 2.38 miles
150 wall balls 10' w/ 26 pd ball

26:30

Comment #7 - Posted by: hollyhog at April 21, 2013 6:57 PM

Anyone here ever dealt with Metatarsalgia? I got it in my left foot after doing some 40" box jumps over 5 weeks ago. All the stuff online about it has to do with running.

I've done regular NSAIDs, ice and am using a metatarsal pad. I still can't run or do anything very high-impact. Wondering what is going to get me over this plateau... anyone have experience?

Comment #8 - Posted by: Dave at April 21, 2013 6:59 PM

Awesome Level 1 Class at Trident CF this weekend! Thanks for posting pics - and, more importantly, for a fantastic course.

Comment #9 - Posted by: Chrissy B at April 21, 2013 7:04 PM

Instead of this workout I'm just going to play basketball. Almost the same thing.

Comment #10 - Posted by: ScooteR at April 21, 2013 7:07 PM

Hey Dave, for your metatarsalgia, try loosening the toebox portion of your shoes just a tad. Its hit or miss, but alot of chronic foot related issues can be cured with the simpliest of methods. Give it a shot, who knows it may work. Worst case scenario, talk to a near by Athletic Trainer, or physio, there are tape jobs you can do to limit the movement of your toe in the painful ranges of motion. Good luck with the recovery.

Comment #11 - Posted by: ilja at April 21, 2013 7:17 PM

Thanks for the reply on the height. Going to be a great workout!

Comment #12 - Posted by: Tadd Randolph at April 21, 2013 7:36 PM

Mexico Rules!!! or staff was the coolest :)

Comment #13 - Posted by: axl at April 21, 2013 7:36 PM

Marion Jones - what a comeback... she looks happy. She sure gave us a lot of pleasure back in the day.

Comment #14 - Posted by: Tim Wyatt at April 21, 2013 7:37 PM

Playing basketball = similar movements but completely wrong intensity. Way too low.

Comment #15 - Posted by: G at April 21, 2013 7:43 PM

shout out to coach Erik and the gang!! had a blast!! Manila seminar!! woohhhoooo

Comment #16 - Posted by: Nikki Go at April 21, 2013 9:20 PM

Level 1 at Crossfit EaDo this weekend blew me away! I learned to apply the random smatterings of facts I knew about CF into a nice, integrated philosophy with some new ones. The instructors worked for two straight days of tireless and clear teaching to get the message across.

Cherie Chan is hands-down the single best teacher I have ever had in my entire life, across the board! What a rockstar!!!

Comment #17 - Posted by: El at April 21, 2013 9:24 PM

Cheers at our photo @ CF Brussels!

Comment #18 - Posted by: Ingomar W. at April 21, 2013 10:05 PM

Gym elements unavailable outside. How about 50 squats 50 pushups sub for wall balls

Comment #19 - Posted by: Vladimir at April 21, 2013 10:12 PM

CROSSFIT Level 1 training in Manila at Crossfit Insurrecto was off the chain this weekend. Crossfits making its way across asia.

Comment #20 - Posted by: Jesse at April 21, 2013 10:34 PM

Great Weekend @BRUSSELS!

Guys we should keep in touch!
Sent me your emails at team@boxpiraeus.gr and as soon as I receive them all, I will forward to all!

All affiliate & boxes owners who wish to exchange t-shirts for our walls, sent me addresses to mail ours!

Wish good results for everyone and many PRs!

Comment #21 - Posted by: Nikolaos V. at April 21, 2013 10:41 PM

I guess HQ is compensating for the running that wasn't done over winter. So much Running, I love it but I hate it.

Comment #22 - Posted by: Jose Rodrigo at April 21, 2013 11:20 PM

Awesome week-end at Crossfit Louvre,

Thanks a lot to the great seminar team, had a great time with you guys, and very helpfull !!!
And thanks to Daniel of CF Louvre

Comment #23 - Posted by: Walter at April 22, 2013 12:41 AM

Week end 20-21 april Crossfit level 1 course at CrossFit Louvre,

Thanks to Karl and the team, the best seminar team i never had in a training.
Thanks to Crossfit Louvre and Daniel for his welcome and the translation during the seminar.

Comment #24 - Posted by: Jerome B at April 22, 2013 12:58 AM

so for the 800 meters do you guys run on a treadmill? how else would you know you're running 800 meters? and if youre doing it on the treadmill how fast should i go?

Comment #25 - Posted by: dan at April 22, 2013 1:02 AM

Done it in 14.47... Felt awesome

Comment #26 - Posted by: Booza at April 22, 2013 2:07 AM

M/47/180

19:09

8.5 target

Comment #27 - Posted by: Cosmo at April 22, 2013 2:42 AM

Awesome Level 1 Cert this weekend at CrossFit Coconut Grove...hell yea!!
Can't wait to do this WOD!

Comment #28 - Posted by: Corinne at April 22, 2013 3:56 AM

27:39

Comment #29 - Posted by: Mike Vinson/M/45/5'8/212 at April 22, 2013 4:06 AM

36:10 Rx'd

Comment #30 - Posted by: Joe Northside m/34/70"/210 at April 22, 2013 4:18 AM

21:05

Comment #31 - Posted by: Nate88 at April 22, 2013 4:30 AM

Thanks to Karl and all the Crossfit Seminar Staff in CF L1 in CRossfit Louvre for such an excellent life experience acquiring an amazing knowledge that will help us for our new life which is CrossFit! Thanks to Daniel of Crossfit Louvre! Gracias, Thanks, Merci a tous from Latvia

Comment #32 - Posted by: Jose Manuel Jordan at April 22, 2013 4:30 AM

M/45/5'11"/200

800m run
25 wall balls (9' target with 20# ball)
800m run
25 wall balls (9' target with 20# ball)
400m run
25 wall balls (9' target with 20# ball)

16:44

Comment #33 - Posted by: nutfam at April 22, 2013 4:50 AM

Felt good, the last 50 ball walls hurt.
16#ball (heaviest at gym)
20:04

Comment #34 - Posted by: Jason Rose at April 22, 2013 4:57 AM

M/41/5'11"/207

3 RFT:
800m run.
35 wall ball shots, 16 pound ball.

23:11

Comment #35 - Posted by: Jose-Luis Morales at April 22, 2013 5:02 AM

M/33/145lbs/5'9"
22:51 Rx

Comment #36 - Posted by: Nate at April 22, 2013 5:04 AM

29'27

On treadmill and sub'd wall ball shots for dumbell thrusters @10 lb each db

Comment #37 - Posted by: Manolo at April 22, 2013 5:08 AM

Great course @ CrossFit KOP this weekend.

Thank you to Dave, Camille, Joey, and James for their enthusiasm, knowledge, and participation in our education.

-J

Comment #38 - Posted by: Jackson at April 22, 2013 5:19 AM

Comment #25 - Posted by: dan - I use a running App on my cell phone to measure the rx'd distance. I walk it as part of my warm-up.

Comment #39 - Posted by: Rowan (M/48/5'5"/154) at April 22, 2013 5:22 AM

male/20/72"/159

as rx'd

13:57

Comment #40 - Posted by: Thad at April 22, 2013 5:40 AM

18:40 as rx'ed

M43

Comment #41 - Posted by: JR at April 22, 2013 6:01 AM

M/35/200/5'10

25:45 as RX'ed

Hoooah Army Crossfit!!!

Comment #42 - Posted by: SFC AB at April 22, 2013 6:04 AM

Great staff at CrossFit Louvre. Thanks to Karl and his crew.

Comment #43 - Posted by: Julian at April 22, 2013 6:14 AM

30:18

Comment #44 - Posted by: BW at April 22, 2013 6:17 AM

Awesome Level 1 this weekend at Cactus CrossFit. The box was amazing, highly recommend it. The staff was so knowledgable and nice. BEST EXPERIENCE. thanks guys.

Comment #45 - Posted by: Jonathan at April 22, 2013 6:24 AM

19:50 with 18# medicine ball

Comment #46 - Posted by: Damon S. M/22/190/5'11" at April 22, 2013 6:29 AM

m/42/200/6

21.59
subbed row for run

Comment #47 - Posted by: marc at April 22, 2013 6:50 AM

Level 1 Seminar at 810 CrossFit this weekend was amazing. The staff of Joe DeGain, Joe Westerlin, Abi Grove, Doug Chapman, and Jonny Vu were great. You could tell they love CrossFit and love training the future CrossFit trainers. They were a wealth of information and willing to answer any and all questions. They made it fun and informative. If you have the opportunity to attend a Level 1 I highly recommend it!

Comment #48 - Posted by: Jason R at April 22, 2013 6:55 AM

Level 1 course at 810 crossfit was AMAZING. All the instructors were great and I learned a lot of information that I will definitely take with me to my box and to anyone who asks what crossfit is all about. Thanks for everything, You guys rocked!

Comment #49 - Posted by: Sean lazio at April 22, 2013 7:10 AM

19:04 Rx

Comment #50 - Posted by: Joshua LeGuillon at April 22, 2013 7:24 AM

M/28/205#/6'2"

21:03

Comment #51 - Posted by: Cody at April 22, 2013 7:29 AM

oh goodie, a couplet of two things i hate. will motivate me to go fast to get it over with.

Comment #52 - Posted by: mtvet at April 22, 2013 7:35 AM

Can I get a big "Hell Ya" for Chuck, Andy,Connor, Mel, Casey and Todd for making the L1 Coconut Grove course the most bad ass. I am sure all the other L1 courses were good but coconut grove crew was incredible and I couldn's have asked for a better crew both trainers and participants!

Comment #53 - Posted by: Edward Miller at April 22, 2013 7:51 AM

Comment 8. If you have the opportunity and terrain I would strongly recommend running barefoot. It cometely changed my form, speed, and recovery.

M/25/5'9"/170

Rx'd 22:51

Comment #54 - Posted by: TVis at April 22, 2013 7:53 AM

Comment 8. If you have the opportunity and terrain I would strongly recommend running barefoot. It cometely changed my form, speed, and recovery.

M/25/5'9"/170

Rx'd 22:51

Comment #55 - Posted by: TVis at April 22, 2013 7:54 AM

M/22/6'2"/184lbs

Rx 17.16:12

Comment #56 - Posted by: JDLGB at April 22, 2013 7:54 AM

Great Level 1 at Coconut Grove!! hell yeah!! Great coaching staff, and great weekend!!

Comment #57 - Posted by: NICO at April 22, 2013 7:54 AM

Awesome Level 1 this weekend at LaLanne Fitness CrossFit. The community and camaraderie that the class had this weekend was amazing! The instructors were awesome (approachable, funny, knowledgeable, and badass). I learned a lot and had a lot of fun. I couldn't have asked for a better weekend. Thanks guys!.

Anybody going to try our Day 6 workout (DL, run, rope)?

Comment #58 - Posted by: Stacy Mui at April 22, 2013 7:57 AM

She's a CHEATER! I could cheat and rob a bank to get ahead, but I don't.

Comment #59 - Posted by: vince_s at April 22, 2013 7:58 AM

21:43

15# wall ball shots; 800 meter run as rx'd

Comment #60 - Posted by: Stephanie F/46/130/5'2" at April 22, 2013 8:00 AM

M/23/5'11"/182.6

22:53.7 RX'd

1st 800 was on treadmill. transition times killed me, and this was surprisingly difficult.

Comment #61 - Posted by: Miles Forks at April 22, 2013 8:07 AM

22:01 m/26/220/6

Comment #62 - Posted by: dieterb at April 22, 2013 8:14 AM

19:38

m/25/168cm/80kg

Comment #63 - Posted by: D Weston at April 22, 2013 8:22 AM

Three rounds for time of:
Run 800 meters
50 Wall ball shots, 20 pound ball

As prescribed: 17:26.

Cash out was 3 rounds of:
20 abmat sit-ups
15 kettlebell swings @ 45 pounds.

Comment #64 - Posted by: G at April 22, 2013 8:29 AM

Scaled a bit:
1 x 800, 2 x 600 + 25 WB shots w/ 12# ball after each run segment
about 10-11 minutes, (didn't hit my timer correctly)

Ran 4.25 miles prior to the prescribed workout

Comment #65 - Posted by: NewbyBelle at April 22, 2013 8:34 AM

CF L1 @MANILA
Crossfit Insurrecto!
Shout out to Erik and Team
And all the participants... Best weekend ever! Cant wait to put that knowledge to practice. Thanks again guys

Comment #66 - Posted by: Ashraf at April 22, 2013 8:39 AM

Great seminar in Alaska this weekend. Staff were amazing!

Comment #67 - Posted by: Ryan at April 22, 2013 8:42 AM

14:14

Comment #68 - Posted by: Tony Rigby uk at April 22, 2013 8:48 AM

14:14

Comment #69 - Posted by: Tony Rigby uk at April 22, 2013 8:50 AM

Hola escribo desde méxico!! Para felicitar al staff de crossfit que impartió la certificación este fin de semana, son increibles cada uno de ellos e hicieron del curso un espacio de confianza, amistad y mucha informacion valiosa.. MUCHAS FELICIDADES A TODOS!! NADIA, ADRIANA, LANCE, JP, RICARDO... TODOS, gracias por compartir sus conocimientos con nosotros..

Comment #70 - Posted by: Silvia Rojas at April 22, 2013 8:55 AM

m/45/5'6"/140

20# db thrusters
23:59

Comment #71 - Posted by: duane at April 22, 2013 9:11 AM

22:02

Comment #72 - Posted by: Tony Popoca at April 22, 2013 9:12 AM

I LOVED MY LEVEL 1 CrossFit in Grand Blanc, Mi. It was amazing to say the least. Abi Grove is one hell of a bad ass and she inspired me to NOT give up on this game! Joe DeGain is a great teacher/coach and he was very inspiring as well. Joe Westerlin (sorry if i spelled that wrong) is a beast! I got to see this angelic athlete do some muscle ups and it is GLORIOUS! Also got a glimpse of him working on something he's not great at (pistol squats). He exampled practicing on the stuff he's not great at and I thought that was hella cool. Also got to work with Doug Chapman and Jonny Vu, both very talented and well educated! learned so much from them! So glad I got to be apart of the process and I am looking forward to getting more involved in this awesome life style! Thank you 810 CrossFit and the Seminar Staff who gave their weekend to us to help educate! I am ready to spread the love!!!!

Comment #73 - Posted by: Jennah Quinn at April 22, 2013 9:16 AM

M/22/190

29:40, RX

Had probably a minute spent walking from the treadmill to the wall balls and a minute back.

Not complaining about that rest though. Very tough.

Comment #74 - Posted by: Tim at April 22, 2013 9:19 AM

32:28

Substituted wall balls for 45# thrusters (no access to 20# medicine ball)

Comment #75 - Posted by: Zach m/27/5'9"/180 at April 22, 2013 9:23 AM

What's up Crossfit 810! Great class over the weekend! Joe, Doug, Abi, Joe, and Jonny were all a huge help and wealth of knowledge! Aspects of the material, and aspects of coaching! I wish the class was another week to continue picking their brains! Everyone was a huge help, thanks a bunch!

Tony

Comment #76 - Posted by: Tony at April 22, 2013 9:25 AM

19:42
RX'd

Comment #77 - Posted by: GBNT at April 22, 2013 9:26 AM

M/32/5'7"/200

Subbed 45# for wallballs. 800m as rx'd.

33:43

Comment #78 - Posted by: Chris Seeger at April 22, 2013 9:28 AM

Learned much at the L1 at LaLanne Fitness this weekend!! What I MOST impressive? MIRANDA OLDROYD, was able to get into TWO group pictures over the weekend!! Badass!!!

Comment #79 - Posted by: Kenny Lima at April 22, 2013 9:31 AM

m/43/5'8"/180

3 rounds
800m run
20# wall ball 9'

25:26

Comment #80 - Posted by: Mike Andridge at April 22, 2013 9:32 AM

CF L1 @ LaLanne in San Francisco was awesome! Thank you for a great weekend!

Comment #81 - Posted by: Kristin at April 22, 2013 9:45 AM

Massively scaled to:

Three rounds for time of:
Run 400 meters on elliptical
25 Wall ball shots, 15 pound ball

9:08

Comment #82 - Posted by: Kevin C. (M/54/5'11"/175) at April 22, 2013 9:50 AM

@Dan #25, some run on TM, some on roads, basically anywhere that they can also do the wall ball shots. And the WOD states "for time", so run them as fast as you can without hurting yourself. A good warm up helps prevent that!

Comment #83 - Posted by: NewbyBelle at April 22, 2013 9:55 AM

Fanatastic time at the LVL 1 cert at CF Atlanta over the weekend. Great instructors, awesome athletes, and a rediculously fun and interactive learning atmosphere. Thank you again for a great weekend!!

Comment #84 - Posted by: Nay Delgado at April 22, 2013 9:57 AM

M/23/1.86cm/80kg

RX

19:01

Comment #85 - Posted by: Louis Berry at April 22, 2013 10:01 AM

M/41/6'2"/195 @ 19%BF

First time ever trying a crossfit workout

Three rounds:
Run 800 Meters
50 thrusters with 45 lb. barbell (1 round)
50 Wall Ball with 10lb. ball (2 rounds) - no 20 lb. ball available

42:17 and I thought I was going to pass out...

Comment #86 - Posted by: Sebastien at April 22, 2013 10:08 AM

20:59

Comment #87 - Posted by: SB at April 22, 2013 10:24 AM

Awesome LV 1 class this weekend in Grand Blanc Michigan at 810 Crossfit!! Joe DeGain, your seminar was like a well oiled machine. The delivery and information of Abi Grove, Joe Westerlin, and Doug Chapman was spot on and they were all so helpful and knowledgeable. You made the learning experience fun and memorable and I hope to work with each of you in the future! Thanks for making this a weekend to remember and sending us all home with so much information and passion! Rock on Crossfit HQ!

Comment #88 - Posted by: Lindsaya at April 22, 2013 10:26 AM

25:47, 15# ball 9' target. Don't have 14# ball. :-) Run as Rx.

Comment #89 - Posted by: Robin F/42/135/5'3" at April 22, 2013 10:31 AM

F/43/177/5'10"

3 rounds
800m
50 wall balls, 20#, 9'

25:39

Sometimes I wish we had a 14# ball.... But if I can do 20lbs, I may as well. (and save ourselves buying another ball)

Some of you folks are crazy fast. Way to go!

Comment #90 - Posted by: JuliePlatt at April 22, 2013 10:32 AM

20:29

The last 800m run was pretty slow, but managed a decent finish on the WBs.

Comment #91 - Posted by: Bill M. m/48/5'3"/135 at April 22, 2013 10:33 AM

M/21/5'11"/200

27:40 subbed thrusters w/ 45# bar

Comment #92 - Posted by: cpgregg at April 22, 2013 10:42 AM

M/42/68"/164

Time - 19:12

Comment #93 - Posted by: Mark R. at April 22, 2013 10:47 AM

Level 1 @ lalanne sf.

It was great meeting everybody. Overall really cool experience. Special thanks to the fantastic trainers. Keep in touch and good luck to those of you competing in the games this year!

Comment #94 - Posted by: Matt C at April 22, 2013 10:56 AM

22:41
As Rx'd

Comment #95 - Posted by: Hooper at April 22, 2013 11:12 AM

m/37/190 as RX'd (except #15 ball only one available) 22:03...Coming off a knee injury coupled with a week off for a vacation it was difficult...suprising

Comment #96 - Posted by: Antoinne at April 22, 2013 11:17 AM

M/36/5'7"/180

24:06min Rx'd

I still suck at running. Congrats on those who did it sub 20min. Those sub 15min... Unreal

Comment #97 - Posted by: Vladimir at April 22, 2013 11:20 AM

18:24 with 16# med ball

Comment #98 - Posted by: DLong (M/37/5'10"/185) at April 22, 2013 11:33 AM

16:30

Comment #99 - Posted by: Fred m/38/176/75 at April 22, 2013 11:34 AM

Level 1 @ CrossFit King of Prussia.

Great time and great people. Good luck to all of the new CrossFit Level 1 Trainers!

Comment #100 - Posted by: Tom C. at April 22, 2013 11:37 AM

Great level one cert class at Trident. Learned a ton. Osmosis via working out does not teach you the ins and outs of being a training. The cert class does.

Comment #101 - Posted by: BenD at April 22, 2013 11:49 AM

20:18.2
12# medicine ball, 800's on dreadmill

F/41/5'4"/138

Comment #102 - Posted by: fixie at April 22, 2013 12:01 PM

Treadmill
replaced with thrusters (my gym has plaster walls)
did 1000 m rowing machine
25 push ups to get that extra burn!
20 min

Comment #103 - Posted by: Bill at April 22, 2013 12:05 PM

M/29/6/220
23:47
Hate running!!!

Comment #104 - Posted by: Egor at April 22, 2013 12:11 PM

m/27/74/1.74

19:09.22

8.8lb ball

Comment #105 - Posted by: nego at April 22, 2013 12:15 PM

"Jackie" make-up:

8:45

Comment #106 - Posted by: james.patrick [M/51/66"/135] at April 22, 2013 12:18 PM

27:32, it was hard...!
Merci Crossfit.com ;)

Comment #107 - Posted by: loic at April 22, 2013 12:19 PM

Awesome time at Crossfit Insurrecto in Manila! Thanks to Coach Erik, Coach Nolan, Coach Juria, Coach Bilaal and Coach Michael for the best course i've ever attended!

And to all who just went through L1, all the best with your journey in Crossfit! Building a fitter, faster, stronger community!

Comment #108 - Posted by: Kevin C at April 22, 2013 12:26 PM

18:25
20# db thrusters for wb

Comment #109 - Posted by: Matthew m/32/6'2"/175 at April 22, 2013 12:28 PM

28:31

m/31/290lb/6'0

Comment #110 - Posted by: Joshua Silverman at April 22, 2013 12:30 PM

I had never been to an affiliate before this past weekend at Crossfit Coconut Grove for the level 1. Now I can see why everybody says we have a great community. Awesome weekend, thanks!

Comment #111 - Posted by: Kurt at April 22, 2013 12:35 PM

Crossfit Coconut Grove Cert.

I've been a Personal Trainer for 10 years. Taken numerous courses over that time and have many certifications. But this was by far the best experience and most enlightening in all 10 years. Coach Casey, Todd, Connor, Mel, Randy, and Chuck Thank you! you all !!!! you have changed my outlook on what Fitness is!!

P.S. Chuck I will see you at Coach Randy's Box!

Comment #112 - Posted by: scott camoin at April 22, 2013 12:58 PM

26'06" ball 10kg

Comment #113 - Posted by: Eduardo P Junqueira at April 22, 2013 1:07 PM

For those sub 15... How fast are you doing the wall balls? How fast is the run?

Hypothetically 50 unbroken wall balls takes about 1:40, three of those would put you at 5 mins. That would leave you 10 mins for 1.5 miles, which is sub 7 min mile pace. Seems almost impossible.

Comment #114 - Posted by: Fo Real at April 22, 2013 1:09 PM

16# ball was all I had, tried to throw a little higher, but won't claim RX.

17:03

Comment #115 - Posted by: Jordan Slaughter at April 22, 2013 1:23 PM

Completed as prescribed, first full fledged crossfit workout in over a year: 22:43

Comment #116 - Posted by: CJ at April 22, 2013 1:40 PM

16:24.....but only had a 12lbs ball

Comment #117 - Posted by: Nathan at April 22, 2013 2:03 PM

@98 Fo Real,

50 wall balls can be done in 70 seconds, maybe a bit quicker.

I ran slow (actually walked for 10 seconds on the last run) and completed all of the 800m in 3:50 or less.

So somebody with running skills the the mental toughness to do wall balls unbroken could do sub 15 for sure. I think a sub 3:10 800m would be key, along with unbroken wall balls.

This was harder than I anticipated. I hoped for 15-16:30, and did it in 17:26.

Comment #118 - Posted by: G at April 22, 2013 2:17 PM

Row 800 meters (vs. Run 800 meters)

rest rx - 22:30

weak - needed an energizer AA to feel better!

M/52/193lb

Comment #119 - Posted by: Mazz at April 22, 2013 2:19 PM

3rft
800m run
25 wb 20# ball

14:41.

Gotta get that wb form right -- keep catching it too far in front and leaning in.

Comment #120 - Posted by: s. miller at April 22, 2013 2:19 PM

As rx'd 22:20
Did not run well due to very sore calves.
Want to do this one again when I feel better.

Comment #121 - Posted by: Danny cast at April 22, 2013 2:26 PM

M/52

Subbed rowing for runs.

24:05

First 50 wall balls were the hardest- not sure why that was the case- but, I'm grateful.

Comment #122 - Posted by: Fred at April 22, 2013 2:36 PM

M/34/165

17:11 with 25# ball

Comment #123 - Posted by: steve at April 22, 2013 2:39 PM

M/24/6'1"/205

21:26 on a treadmill

Comment #124 - Posted by: Mess at April 22, 2013 2:51 PM

8lb ball
22.47

Comment #125 - Posted by: Sara 27/f/5'9/140 at April 22, 2013 2:56 PM

Thank you guys for a great Level One course at Crossfit Brussels!! Loved it!

Comment #126 - Posted by: Lisette Meijer at April 22, 2013 3:07 PM

19.10 w 12#

Comment #127 - Posted by: wescampo at April 22, 2013 3:15 PM

Did not have a wall, a med ball, or a bar. Just a track for this one. 1/2 mile run and 40 burpees.

21:14

28/M/5'6"/175lbs

Comment #128 - Posted by: Alan K at April 22, 2013 3:19 PM

Subbed 150 tuck jumps for 800m run
Subbed thrusters(44#) for wall ball shot

Three rounds for time of:
150 tuck jumps
50 thrusters(44#,20kg barbell)

27:58

Comment #129 - Posted by: Saganamooo/M/24/5'5"/129(58.5kg) at April 22, 2013 3:26 PM

21:54 rx

M/36/5'8"/175lbs

Comment #130 - Posted by: jeremiah at April 22, 2013 3:38 PM

20:20

Comment #131 - Posted by: scfd1_9607 at April 22, 2013 3:40 PM

M/37/220/6'2"

23:13 Rxed

Comment #132 - Posted by: Erick at April 22, 2013 3:51 PM

20:15 Rx'd

Comment #133 - Posted by: 07054 M/31/220 at April 22, 2013 4:09 PM

This will be my first real workout w/ a Dynamax 20# ball--thanks to HQ for making it a 150 WB workout!

Question--I've been using a 15# slamball...much smaller and different feel/texture/composition than the Dynamax. I've only played around w/ the new ball a little, but it comes off the wall much differently than the slamball, and doesn't seem perfectly balanced. Is that just "operator error," or has anyone else experienced this as well? Tks CF community.

Comment #134 - Posted by: Jim R./50/5'8"/160 at April 22, 2013 4:16 PM

m/24/5'10"/176'

3 rds for time
800 m run
50 wall balls, 7 kg ball

18:53

Comment #135 - Posted by: T. Swihart at April 22, 2013 4:18 PM

M/37/5'7"/160lbs

22:44 sub 45lbs thrusters for ball

Comment #136 - Posted by: MattG at April 22, 2013 4:18 PM

Subbed 45lb Thrusters for the Wall Balls.

25:11

I made it maybe 600m in the first round before I started walking. Just gotta get better every time and not skip the running WoDs any more.

Comment #137 - Posted by: Alton 33yo/M/5'11"/175lbs at April 22, 2013 4:32 PM

Scaled/Modified for my CoCr & Polymer Knee
Three rounds for time of:
Bike (Fixed Gear) 1 mile
25 Wall ball shots, 20 pound ball
17:16
M/55/6’/210

Comment #138 - Posted by: Pete In Sun City at April 22, 2013 4:44 PM

22:40 as RX'd

M/22/5'9"/175

Comment #139 - Posted by: Sam Walsh at April 22, 2013 4:56 PM

REMEMBER PAT TILLMAN !!!

Comment #140 - Posted by: MichaelG at April 22, 2013 4:56 PM

20:13 as Rx'd

Comment #141 - Posted by: Jetté 43/M/5'11"/175 at April 22, 2013 5:00 PM

M/34/6'3"/200

No ball. 45# thrusters.
18:54

Comment #142 - Posted by: Ben S at April 22, 2013 5:02 PM

As rx'd
18:28
Jim R @ 134, it might be slightly off centre, normal. You will find if you make the off centre go to the low side, then won't come off the wall so unbalanced and will not spin out on the return.

Comment #143 - Posted by: sebastian 44/178/6'2" at April 22, 2013 5:12 PM

16 min. as rxd.

Comment #144 - Posted by: cole at April 22, 2013 5:36 PM

19:05
M/6'2"/22
Wow that one was rough! Love the mental challenge!!!!

Comment #145 - Posted by: Stevo5690 at April 22, 2013 5:37 PM

F/29/5'6/ 146
18:33
12lb ball

Comment #146 - Posted by: Haley at April 22, 2013 5:38 PM

M/34/215#

3 Rounds For Time = 23:20
800m Run (treadmill)
50 Wall Balls @ 12# (heaviest we have)

Comment #147 - Posted by: Junior81 at April 22, 2013 5:46 PM

27M/181lbs/5'10
Rx 20:56

Great WOD HQ!

Comment #148 - Posted by: Matt Wilson at April 22, 2013 5:59 PM

Three rounds for time of:
Run 800 meters
50 Wall ball shots, 15 pound ball

20 Min

Comment #149 - Posted by: Rick at April 22, 2013 6:02 PM

F/42/127/5'9"

23:13 killer WOD felt good!

Comment #150 - Posted by: Trina at April 22, 2013 6:02 PM

As rx'd 17:01.

Comment #151 - Posted by: Kurt M/39/185 at April 22, 2013 6:04 PM

M/29/6'2"/200#
Rx'd @ 21:38
This was performed two hours after 9:00 Jackie PR. This was pure suck extract!!!

Comment #152 - Posted by: mbennett at April 22, 2013 6:06 PM

26:05
sub run indoor cycle 2000m

Comment #153 - Posted by: lucio1928/184cm/96kg/41 at April 22, 2013 6:06 PM

Praus

39 min 06 sec

Comment #154 - Posted by: Praus at April 22, 2013 6:18 PM

M/44/5'6"/150lbs
Scaled:
3 rounds
Run 400m
25 wall balls, 10 lb ball
13:40

Rest 2.5 hours (prepare zone block foods) then
foundations class #1

Warm up: 30 push-ups, practice squats, practice med ball cleans

AMRAP: 7 med ball cleans, 7 sit ups
completed 10 rounds +3

Comment #155 - Posted by: Rob V at April 22, 2013 6:25 PM

20:13 as Rx'd

Comment #156 - Posted by: Jetté 43/M/5'11"/175 at April 22, 2013 6:27 PM

M/33/5'7"/164
23:10 rx

Comment #157 - Posted by: Marty at April 22, 2013 6:33 PM

Shout out to coach chuck and the trainers!!! Amazing level 1 cert this weekend at CrossFit coconut grove!! You guys are so knowledgeable and I learned so much from all of you! I had a blast....hell yeah!!!!!

Comment #158 - Posted by: Meghan at April 22, 2013 6:54 PM

19:37

Comment #159 - Posted by: Ramsey at April 22, 2013 7:17 PM

m/41/5'11"/165

24:36 Rx

retired army 1SG
clarksville, tn

Comment #160 - Posted by: mark nash at April 22, 2013 7:37 PM

22:59
On the WB, did:
25 w/ 20# dynamax, 25 w/ 15# slamball
15 w/ 20#, 35 w/ 15#
15 w/ 20#, 35 w/ 15#

#142/sebastain, thanks...got a few good ones in, then, if the weight shifted in a toss, it would spin out.

Comment #161 - Posted by: Jim R. M/50/5'8"/160 at April 22, 2013 7:52 PM

2013-04-22: Sub 15X30sec run/10wb's@17:25 (:59 - 1:14)

Comment #162 - Posted by: gs at April 22, 2013 7:57 PM

19:09 as rx'd

Comment #163 - Posted by: phill 37°21'41"N 118°23'43"W at April 22, 2013 8:11 PM

23:20 rx'd

Comment #164 - Posted by: Jake Kiddoo at April 22, 2013 8:13 PM

Subber 45 lb thrusters for wall ball. 26:06.

Comment #165 - Posted by: J.Wood at April 22, 2013 8:13 PM

I was there,manila. crossfit level one! erik preston and the gang you guys are awesome.big up crossfit asia!!

Comment #166 - Posted by: MATIN FAYZAL at April 22, 2013 10:24 PM

28:22

Comment #167 - Posted by: Jim at April 22, 2013 10:40 PM

22:35 as rx'd

Comment #168 - Posted by: Assel at April 22, 2013 10:42 PM

19:45 with 45lb Thrusters for wall ball

Comment #169 - Posted by: MAGNUS M/27/5'8/160 at April 22, 2013 10:51 PM

21:29

Slightly over rx'd (10kg wall balls)

Comment #170 - Posted by: Brett (24/M/188cm/77kg) at April 23, 2013 1:35 AM

23:48
Sub'd 45# thrusters for WB
Nice WOD. Looling forward to tmrws HERO WOD, it's going to be a long one.

Comment #171 - Posted by: JBR M/37/5'9"/168# at April 23, 2013 1:43 AM

17:56. Treadmill (2:53/2:53/3:07). Balls were all broken sets; tempo exceeded.

Comment #172 - Posted by: Xman at April 23, 2013 2:28 AM

17:06
25# ball to 8' target

Comment #173 - Posted by: ART/M/44/5'5"/150 at April 23, 2013 2:47 AM

25:12

Comment #174 - Posted by: vince_s at April 23, 2013 3:29 AM

29:30 as rx'd. Wallballs to the 10ft target take me forever. Same problem discussed earlier with balance and positioning on the catch.

Comment #175 - Posted by: Rowan (M/48/5'5"/154) at April 23, 2013 4:49 AM

F/42/5'6"/140

30 shots, 14# ball to 9'

20:07

Comment #176 - Posted by: mom to five at April 23, 2013 4:52 AM

25:47

Comment #177 - Posted by: mlt at April 23, 2013 4:59 AM

Did 16 min 35 sec 800m treadmill 50 wall balls 6kg to 8ft ht x 3

Comment #178 - Posted by: Damien at April 23, 2013 5:10 AM

Thanks to the crossfit crew and insurrecto for hosting, learned a lot. My brain was sore and my body. I never knew PVC was that heavy. The trainers were top notch. Oh by the way Yuria...........Hell yeah.

Comment #179 - Posted by: Fitz at April 23, 2013 6:11 AM

m/18/185/5'11"
19:03

Comment #180 - Posted by: Ryan Richard at April 23, 2013 6:52 AM

M/34/5'7"/197lbs.

As Rx'd 15:50

Comment #181 - Posted by: Kris at April 23, 2013 7:58 AM

M/27/5'9.5"/172lbs scrawny/skinny fat

800m elliptical
50 wall ball 10' 12# (heaviest available)
400m elliptical
25 wall ball 10' 12# (heaviest available)
200m elliptical
15 wall ball 10' 12# (heaviest available)

18:50 :(

I just got into this CF stuff and wow am I in for a reality check. I guess I need to embrace the suck. Gotta get better.

Comment #182 - Posted by: Cody at April 23, 2013 8:53 AM

29/m/5'11"/221
22:52

Comment #183 - Posted by: Nickosaurus at April 23, 2013 9:14 AM

Rx'd

26:14

Comment #184 - Posted by: Alex M/22/6'0"/181 at April 23, 2013 9:27 AM

Great Crossfit Level 1 Class in Alaska this weekend! Todd and crew were amazing, their dedicatin and passion to all aspects of crossfit was amazing!

Comment #185 - Posted by: Dustin Cline at April 23, 2013 9:28 AM

As Rx'd:

27:27

39/M/5'11"/175#

Comment #186 - Posted by: Jaarda at April 23, 2013 10:06 AM

m/44/186 :( /5'10

20:50
15# ball was heaviest avail -frig!

Comment #187 - Posted by: tom at April 23, 2013 10:36 AM

CFL1 @ Reebok Crossfit Louvre in Paris ! Great staff ! Great box ! Great athletes ! Had a blast, met great people, learned tons of good stuff ! Can't wait to pass it on.

Thanks a bunch from Casablanca.

Comment #188 - Posted by: Amine Berrada at April 23, 2013 10:57 AM

21:20

Comment #189 - Posted by: myles456 at April 23, 2013 11:05 AM

Did this day late with kbs instead of wall balls, at home gym (front-side yard).

3 rft 800m run, 50 reps 50# russian kbs = 21:18

80% speed, 4-4.5 minute 800's, to be easy on twinge-y knees. Happy English Setter dog paced me. Used a bit of right hand on kbs -- right arm stable, getting stronger 8.5 weeks beyond biceps surgery. 3rd round kbs unbroken, woohoo.

Comment #190 - Posted by: matt h 51 180# 3.9.11 at April 23, 2013 11:43 AM

What a GREAT CrossFit Level 1 class at Cactus Crossfit. Hands down the best instructors too, a Huge Thanks goes to Dave, Josh, Stephan and Nicole for teaching and being AWESOME!!!!! Thanks again, Stay Positive.....Good Group

Comment #191 - Posted by: Johnny G at April 23, 2013 12:35 PM

21:00

Comment #192 - Posted by: Tod m/43/200 at April 23, 2013 2:30 PM

M/36/5'11"/270

36:33
27# ball

Comment #193 - Posted by: Bryan R at April 23, 2013 2:32 PM

As rx'd
21:01

Comment #194 - Posted by: Troy at April 23, 2013 2:53 PM

Thanks to Joe DeGain, 810 CrossFit, and the fabulous instructors that made my level 1 seminar such a valuable event! I couldn't have asked for a better team. You all exceeded my expecations!

Comment #195 - Posted by: Stacey at April 23, 2013 3:55 PM

2 rounds 14:50

Will try this again soon

Thanks

Comment #196 - Posted by: mikeyb/m/52/183 at April 23, 2013 4:32 PM

did this yesterday, and it was more difficult than expected! Definitely a quad and lung burner

20:24

Comment #197 - Posted by: Saam at April 23, 2013 4:53 PM

21:00
Poor mans med ball filled a basketball with playground sand and wrapped it in duct tape. It must be more than 30lbs could only do 3 rounds of 25.

Comment #198 - Posted by: Eric at April 23, 2013 6:48 PM

28:40

Comment #199 - Posted by: BPemberton at April 23, 2013 9:04 PM

21:30

Comment #200 - Posted by: Andrew at April 23, 2013 9:44 PM

m/40/6/190
As Rx'd
No Warmup

28:32

Comment #201 - Posted by: Jeremy A. Olive at April 24, 2013 11:56 AM

WOD on Wed
20:40

Laura f/50/5'7/155

Comment #202 - Posted by: power-girl at April 24, 2013 1:15 PM

wanted to say "thanks" for an awesome weekend to the staff of the crossfit invoke seminar:
nicole, joe, sara, megan, courtney, spencer and ryan! it was awesome!!

Comment #203 - Posted by: phen at April 24, 2013 4:27 PM

24:48 as rx'd

Neighborhood "track" measures 430 m, so runs were 860 m. Asthma was not good today.I gotta figure it out. Any suggestions?

Comment #204 - Posted by: Ronnieboy M/50/5'9"/185 at April 24, 2013 5:28 PM

17:57 rx

Comment #205 - Posted by: Agustin Depasquali at April 24, 2013 6:42 PM

M/28/145
Rx 22:07

Comment #206 - Posted by: Clinton Jacobs at April 24, 2013 7:46 PM

19:02 2% treadmill run 10' wall ball 20#

Comment #207 - Posted by: Bells at April 25, 2013 5:34 AM

45/m/176cm/74kg

As rx'd

20:20

Estimated target height for wall ball shots, probably to low...

25/15/10
25/15/10
30/20

Should have done 30/20 wall ball shots on all rounds to stay sub 20 minutes.

Comment #208 - Posted by: Memuc at April 25, 2013 11:55 AM

Modified WOD Because was not a running day.
3 rounds
500 M Row
20 (20#) Dumbell Thrusters
10 PullUps
14:28
Good Workout
Then did WOD that I needed to catch up on.
(10) 135# Clean and Jerks

Comment #209 - Posted by: dyagg at April 25, 2013 12:36 PM

20.43 with a 16# ball.

Comment #210 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at April 25, 2013 3:11 PM

2 rd's otherwise rx
17:00
m/29/5'9/160 cambridge wi

Comment #211 - Posted by: m clems at April 25, 2013 3:55 PM

24:07

Comment #212 - Posted by: Sinal M/34/5'9"/216 at April 25, 2013 4:54 PM

As rx'd 24'37". Getting in shape is painful.

Comment #213 - Posted by: iron415 at April 25, 2013 6:23 PM

19:40 Rxd

Comment #214 - Posted by: O Graham at April 25, 2013 6:53 PM

20:53 @ 12lb

Comment #215 - Posted by: abh f/27/5'5/130 at April 25, 2013 7:14 PM

26:30 Rd

Comment #216 - Posted by: John at April 26, 2013 6:11 AM

19:10 with a 15 lb ball

Comment #217 - Posted by: Drewski at April 26, 2013 11:22 AM

as rx'd 23:30

Had to sub 1/2 mile treadmill run

Comment #218 - Posted by: Daniel M/26/5'11"/186 at April 27, 2013 9:59 AM

M/24/6'2/195/4+months XP

~24-25 mins RX'd

Birthday WOD!

Comment #219 - Posted by: AJX at April 27, 2013 9:39 PM

m/43/164
23:17 (sub'd 45lb thrusters for wall balls)

Comment #220 - Posted by: Seth H. at April 28, 2013 2:39 PM

23:06 as RX'd

Comment #221 - Posted by: bird M 49 180lbs 5'9" at April 29, 2013 9:42 AM

22:22 as rx'd

Comment #222 - Posted by: PW56 at April 29, 2013 12:00 PM

Thank you to all the instructors at the level 1 course at Crossfit Mundo, Madrid you guys were amazing. Was a great weekend and an excellently delivered course!

Comment #223 - Posted by: Emma at April 30, 2013 2:28 AM

Solid workout. Absolutely hate wallballs, but need to work on them. Was shooting for sub 20mins.

Results = 19:06 Rx'd :D (my run is kinda hilly as well)

Comment #224 - Posted by: Jason H. M/23/5'8"/149lbs at April 30, 2013 1:35 PM

22:21

Comment #225 - Posted by: MikeyPaul at April 30, 2013 7:46 PM

Scaled to 400m and 25 wall balls due to time constraints.

11:06

Comment #226 - Posted by: clark at May 2, 2013 3:17 AM

Goal was sub 20min.
10ft target
19:50 Rx'd

Comment #227 - Posted by: vic* at May 2, 2013 1:36 PM

24:13
runs killed me.
subbed 25lbs dumbbell thrusters for wall balls (50lbs total)

Comment #228 - Posted by: Josh M/20/5'6"/189 at May 3, 2013 11:04 AM

M/39/69"/180#

RX'd: 24:52

Great WOD!! Need to improve on those wallballs!

Comment #229 - Posted by: Shawn L at May 4, 2013 11:03 AM

~19min

Comment #230 - Posted by: Nikko M/26/6'2/178 at May 5, 2013 10:32 AM

m/39/5'9/179
Done after shoulder press, pp, pj workout so I wouldn't have to work out on Kaitlyn's b-day & good chance of rain in morning.
21:29 Did WB in garage against house wall. Did 10 reps, rest for 10 sec all but 1st 20. Seemed to work well. Remember to catch ball toward bottom. Remember good breath. Need to run faster, but felt like I did a decent job pushing once I recovered.

Comment #231 - Posted by: jrm at May 6, 2013 6:42 PM

22.22

Comment #232 - Posted by: nakko at May 7, 2013 4:26 AM

M/34/5'8/190

AsRx 23:31 (treadmill)

Comment #233 - Posted by: Northcup at May 7, 2013 3:37 PM

M/24/5'11"/166lbs

28:09

Comment #234 - Posted by: Antonio at May 9, 2013 10:00 AM

20:35
2rounds plus 30 min stair at 7

Comment #235 - Posted by: Patrick Anderson at May 10, 2013 6:29 AM

did 1/2

12:55

Comment #236 - Posted by: Manchild at May 10, 2013 5:05 PM

runs on treadmill
had treadmill issue in the second round

29:21

m/42/5'8/240

Comment #237 - Posted by: phat boi at May 16, 2013 2:55 PM

25:02

Comment #238 - Posted by: zenoperegrinus at December 14, 2013 8:57 AM

CFWUx1
24:06

Comment #239 - Posted by: Doug at January 24, 2014 1:52 PM
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