May 13, 2013

Monday 130513

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

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CrossFit Level 1 Certificate Courses: CrossFit USD, CrossFit Park City, CrossFit EaDo, CrossFit Columbus, Trident CrossFit, CrossFit Morristown, CrossFit Forever Strong, CrossFit YUL, CrossFit STF, CrossFit Bold, CrossFit Velocity, CrossFit Perth, CrossFit Sentinel Downtown, Seoul South Korea, Charlotte PD/Fire.
CrossFit Kids Courses: Peak 360 CrossFit.


Regional Preview: Week 1 - [video]

Posted by Pukie at May 13, 2013 5:00 PM
Comments

Thank you to all the trainers @ the Level 1 in Morristown. I genuinely appreciate all of the feedback, education and overall experience. You made this weekend memorable!

Comment #1 - Posted by: melissa saul at May 12, 2013 5:18 PM

I'm 16 and have good numbers, look forward to seeing me in the games in a few years ;)

Comment #2 - Posted by: Frank Mayhew at May 12, 2013 5:20 PM

Loved the trainers this weekend at Crossfit Morristown level 1! Chuck, Jenn, Dennis, Joey, Jay, Kristin, Joe. Many many thanks. So professional and a well executed course!!!

Comment #3 - Posted by: Lara Chase at May 12, 2013 5:25 PM

Thanks so so much to the Level 1 coaches at Morristown! Your enthusiasm and passion about crossfit are truly inspiring!

Comment #4 - Posted by: Hout at May 12, 2013 5:27 PM

Excelente!!! Los coaches. Unas personas padrísimas!! Eric, Lance, Andy, Adriana.. Una experiencia memorable.
Gracias por estos días. Gracias por enfocarae tanto en todos nosotros y compartir todo ese conocimiento
Hope to see you soon In Playa del Carmen. Mexico.

Comment #5 - Posted by: Alejandro Pérez Flores at May 12, 2013 5:40 PM

Sweet. Did Kelly on a rest day about 6 weeks ago. Excited to hit it again. It's a miserable time and I can't wait.

Comment #6 - Posted by: G at May 12, 2013 5:44 PM

Gracias a todo el staff de crossfit en el seminario nivel 1 en ciudad de México
Fue una experiencia muy satisfactoria poder mejorar mi técnica y ampliar mis conocimientos sobre la metodología de Crossfit

Comment #7 - Posted by: Jose Albeto Barreto at May 12, 2013 5:45 PM

Muchas gracias a todos los coaches Andy, Lance, Adriana, Erik. Muy buen trabajo!!! Desde WODBOX Guadalajara un saludo son bienvenidos!!!

Comment #8 - Posted by: david gonzalez guerra at May 12, 2013 5:47 PM

Poca madre!
Muchas gracias a todos, fue una gran experiencia estar en el CF1
Que viva México! y esperemos puedan dar más cursos por acá empezando por crossfit for kids... Somos muchos los interesados
Un abrazo a todos y gracias de nuevo

Comment #9 - Posted by: Rigel at May 12, 2013 5:47 PM

Had an awesome time at my L1 at Rogue Fitness with instructors Joe DeGain, Mel Ockerby, Lindsey Smith,Joe Westerlin, Doug Chapman, and Kurtis Bowler. Thanks to everyone for a great course!

Comment #10 - Posted by: Josh Busse at May 12, 2013 5:50 PM

GRACIAS A TODO EL EQUIPO!!!

Fue un gran fin de semana, quedo probado que la eficiencia y perfección en la técnica nos hacen grandes atletas.

Me quedo con eso y la gran calidad humana de los entrenadores de CrossFit Reebok para trasmitirlo a mis entrenadores y atletas.

Gracias!!!

Comment #11 - Posted by: Moshe Merino at May 12, 2013 5:56 PM

Super contento con la certificacion, gracias a todos los coaches de Rebook Santa Fe, asi como a Erik,Lance, Andy y Andrea... Saludos.

Comment #12 - Posted by: Gerardo Bejar at May 12, 2013 6:05 PM

Gracias a todos en el CF-L1 México, experiencia única. Nos faltó Erik en la foto, vivamos crossfit, saludos!!

Comment #13 - Posted by: Yazmin Arroyo Loaiza at May 12, 2013 6:15 PM

Thanks to all the coaches at the CrossFit Morristown Level 1 Cert: Chuck, Jenn, Dennis, Kristen, Joe, Jay, and Joey. However, the picture should have gone through a strict "PROGRESSION" prior to it's posting!! 3, 2, 1...STUPID FACE NOW!!

Comment #14 - Posted by: Mike Miltenberger at May 12, 2013 6:26 PM

just finished my awesome CF-L1 in San Diego. Loved the course, even though I had to scale my Fran because of injury. I learned a lot and hope to be able to use my new knowledge of crossfit to coach others! Thank You to the coaches who made it a great learning experience!!! :)

Comment #15 - Posted by: alexiz at May 12, 2013 6:41 PM

Gracias a todo el staff de Mexico y todos Los coaches que durante estos dos días nos enseñaron sobre este gran deporte que es el CrossFit!!! Una experiencia inolvidable!

Comment #16 - Posted by: Juan Sanchez at May 12, 2013 6:42 PM

I can't say enough about our instructors at the Columbus L1 class! Joe, Joe, Kurtis, Doug, Lindsey, and Mel... you guys are awesome. Thanks also to Rogue for hosting- great company with great stuff.

Comment #17 - Posted by: Joe Cloutier at May 12, 2013 6:45 PM

Chuck, Jenn, Dennis, Joey, Jay, Kristin, Joe - Job well done. Amazing people and an amazing weekend. Thank You for everything.

Comment #18 - Posted by: Jon Bevacqua at May 12, 2013 6:46 PM

Gran fin de semana Crossfitero!!! Gracias Erik, Andy, Adriana y Lance, un gran ejemplo!!!

Comment #19 - Posted by: D.I. at May 12, 2013 6:51 PM

Wow! Frank (#2), are you always that cocky or just trying it on for size? Start posting honest (i.e. not made up) numbers and let others point out how good you are. That plays a lot better. Consider it a general tip for life. :) If you're that good, people will notice, believe me. If you're not, you won't have to eat crow.

Comment #20 - Posted by: Ben at May 12, 2013 7:00 PM

Amazing Level one in Dollard des Ormeaux!!!! Thank you so much.

Comment #21 - Posted by: shannon at May 12, 2013 7:04 PM

Yo, I'm really happy for you, I'ma Let you finish, but the L1 Seminar at Rogue in Columbus this weekend was the best seminar of all time!. Smith, Ockerby,Chapman, DeGain, Westerlin & Bowler are all top notch.

Comment #22 - Posted by: Swick at May 12, 2013 7:17 PM

Gracias a todos los entrenadores de Crossfit santafe, Ciudad de México. Me voy para mi ciudad (medellin colombia) con la mejor certificación y con los mejores conocimientos para desenvolverme como entrenador y como competidor! Es un sueño echo realidad, queda un paso más, mi Box afiliado a están gran familia. Gracias a los Coach que estuvieron a cargo de esta certificación y me llevo toda esa energía positiva para mi vida y mis alumnos! Crossfit- Crossfit - Crossfit!!!!!!yehhahahahaha

Comment #23 - Posted by: Julián ángel Puno at May 12, 2013 7:19 PM

28:15
Used 25 pd homemade med ball all else rxd

Pretty tough wod

Comment #24 - Posted by: hollyhog at May 12, 2013 7:19 PM

Gracias a todos los miembros que asistieron al curso y todo los entrenadores, Andy, Erick, Lance, Adriana, Clara, Ricardo e Gabo...estos conocimientos adquiridos em este fin de semana me mucho en la vida va a ayudar. Única fuerte abrazo a la família CrossFit.

Comment #25 - Posted by: Michel Costa at May 12, 2013 7:40 PM

Thanks to all the coaches at CrossFit Morristown today! Chuck, Jenn, Dennis, Joey, Jay, Kristin, and Joe - You guys made me wanting to come back and learn more and more. Appreciate it!

Comment #26 - Posted by: Christina at May 12, 2013 7:40 PM

Awesome weekend @ Crossfit Level 1 Trainer Course in Perth. Big Thanks to the instructors Brett, Danny, Kevin and Tracey! Learned so much!

Comment #27 - Posted by: Aidan O Sullivan at May 12, 2013 7:57 PM

Thank you to all the coaches at the Morristown Level 1 Cert. Each and every one of you did an amazing job this weekend. As I told my daughter "learning the various CrossFit moves and knowledge from you guys was like being taught how to play shortstop by Derek Jeter". Again, thank you for everything!

Comment #28 - Posted by: Tom at May 12, 2013 8:07 PM

Many thanks to the CrossFit trainers from the Morristown Level 1 and Guerrilla Fitness for hosting. Great experience. I look forward to taking more courses in the future

Comment #29 - Posted by: Bryan at May 12, 2013 8:32 PM

31:42 as rxd. Thanks that was tough. love it. Back to bed. Zzz.

Comment #30 - Posted by: Ray _dr at May 12, 2013 9:07 PM

Thank you to Chuck, Dennis, Jenn, Joey, Joe, Kristen, Jay and Guerilla Fitness for a great weekend. Learned alot and enjoyed the camaraderie among everyone. Just shows how great the community is and how much goes into teaching it. Looking forward to more seminars in the future.

Comment #31 - Posted by: Mickey at May 12, 2013 9:08 PM

Muchas gracias a los coaches Erik, Lance, Andy , Adriana
Gracias Reebok SantaFe

Comment #32 - Posted by: Gerardo Guerrero at May 12, 2013 10:11 PM

Fue una experiencia inolvidable, me siento muy feliz por pertenecer a esta gran familia llamada CROSSFIT!!! Le deseo lo mejor a todos mis compañeros y coaches que impartieron este seminario (Erick, Andy, Lance, Adriana, Ricardo, Gabo y Clara).
Saludos

Comment #33 - Posted by: Francisco Nuñez at May 12, 2013 10:19 PM

Almost as RXd

600M runs

32:17

From Bahrain,
Go Navy! Beat Army!

Comment #34 - Posted by: Chief Shafer (M/30/180/72) at May 12, 2013 10:43 PM

Great L1 course in Seoul, South Korea. Thanks coaches!!

Comment #35 - Posted by: Lisa at May 12, 2013 11:37 PM

17:44

Scaled to three rounds
Scaled wall balls up to 10kg

Comment #36 - Posted by: Brett (24/M/188cm/77kg) at May 13, 2013 12:34 AM

40.00 min

Comment #37 - Posted by: Nakko at May 13, 2013 1:24 AM

M/47/180

8'wallballtargrt

24:23

Comment #38 - Posted by: Cosmo at May 13, 2013 2:13 AM

"Kelly"
5rft:
Run 400m
30 box jump, 24in box
30 wall ball shots 20lb ball

AB- 28:23

M/35/5'10"/205

Comment #39 - Posted by: SFC AB at May 13, 2013 2:45 AM

Thank you Austin, Camille, Matt, Jason, John and Denise for an awesome weekend at Crossfit YUL in Montreal. Great tips, fun, and really well done.

Comment #40 - Posted by: George at May 13, 2013 2:57 AM

Thank you Chuck and Company at the Morristown L 1 seminar for a great Mother's Day Weekend! Great people, great teaching and a great time!

Comment #41 - Posted by: Coriander Smyth at May 13, 2013 3:33 AM

Thanks to all the instructors at Crossfit Columbus this past weekend. They were all very professional, very knowledgeable, and personable.

Comment #42 - Posted by: Rick Muhlenkamp at May 13, 2013 4:02 AM

Thank you so much to the Columbus, OH Level 1 Staff. I had a great time, and you guys taught me so much. I can't wait to test out all the new things that you guys taught this past weekend. Thanks again!

Comment #43 - Posted by: Gail Lapitan at May 13, 2013 4:06 AM

My 1st Kelly. 2nd week doing this. 30/M/5'5/148. Only had an 18lb MB. 26:57

Comment #44 - Posted by: Paul M at May 13, 2013 4:18 AM

5 RFT:
Run 400 meters
15 box jumps, 24" box
15 wall balls, 20# ball

28:11

Comment #45 - Posted by: Joe Northside m/34/70"/200 at May 13, 2013 4:26 AM

A huge thankyou to Karl Steadman, Matt Jones and all of the amazing Seminar staff the L1 Trainers Course this weekend at Reebok Crossfit Velocity, Swansea, UK. Your depth of knowledge, passion and genuine personalities are what made this experience unforgettable! We are all much better athletes, trainers and people thanks to your efforts over the last two days. You were all wonderful ambassadors for the CrossFit community. Thanks again!

Comment #46 - Posted by: Adam Chant at May 13, 2013 4:33 AM

31:05 rx'd dribbling mess

Comment #47 - Posted by: James P (28/M/5'8/163) at May 13, 2013 4:58 AM

52 yr old male
5'11 / 205 lbs
39:22 as RxD

Comment #48 - Posted by: Tim at May 13, 2013 5:07 AM

44.23

Comment #49 - Posted by: Paul at May 13, 2013 5:07 AM

44.23

Comment #50 - Posted by: Paul at May 13, 2013 5:08 AM

M/45/5'11"/200

5 rounds

400m run
15 20# wall balls (9')
15 20" box jumps

22:38

Comment #51 - Posted by: nutfam at May 13, 2013 5:45 AM

Had an amazing weekend in Perth on my L1. The seminar staff were so knowledgable and I just wanted to ask more and more questions haha.
Thanks Danny, Brett, Kevin and Tracey, You lot are legends!

Comment #52 - Posted by: David Barrett at May 13, 2013 5:52 AM

26:16 RX Afghan

Comment #53 - Posted by: Will at May 13, 2013 5:57 AM

29:50 Kelly kills me!!!!

Comment #54 - Posted by: MÜR at May 13, 2013 5:59 AM

I recommend the kids certification to any box owner or trainer. The weekend was so informational and inspiring. The coaches really LOVE what they do, and it shows. GREAT WEEKEND and THANK YOU!!!

Comment #55 - Posted by: Rebecca at May 13, 2013 6:00 AM

28/M/200#/6'2"

29:55 Rx'd

Comment #56 - Posted by: Cody at May 13, 2013 6:07 AM

First of all, I am new and what does "RX'd" or RX mean?????

Time= 25.20

2x20 lbs dbell thrusters sub for wall balls

Comment #57 - Posted by: Nathan at May 13, 2013 6:29 AM

Want to thank the trainers at Crossfit Morristown for accomodating my injury and an overall great weekend . Lenny

Comment #58 - Posted by: Lenny at May 13, 2013 6:31 AM

F/42/5'6"/140

5 rounds
400m run
15 box jumps, 20"
15 wall ball shots, 14# to 9'

23:01

Comment #59 - Posted by: mom to five at May 13, 2013 6:40 AM

M/6'3"/27/220lbs
"Kelly", subbed Wall ball with 15x pull ups each round.
No balls at my gym. Time: 21:18

Comment #60 - Posted by: Lars at May 13, 2013 6:47 AM

A big thanks to Chuck, Dennis, Jenn, Joey, Joe, Kristen, Jay and Guerilla Fitness for a fantastic Mother's Day weekend. Very insightfull and constructive guidance on all aspects CF.

Comment #61 - Posted by: Beth Topa at May 13, 2013 6:56 AM

33.15

Comment #62 - Posted by: jbs at May 13, 2013 7:01 AM

Excelente Experiencia La Del Fin De Semana Con Todos Los Participantes Del Seminario Level 1 Muchas Gracias a Los Couch Que Supieron Transmitir Su Conocimiento Hacia Nosotros!!

Comment #63 - Posted by: Nigel Novelo at May 13, 2013 7:06 AM

29:42

At 16 lb. Dynamax, 400's cross-country behind the barn!

Whoop!

Comment #64 - Posted by: james.patrick [M/51/66"/135] at May 13, 2013 7:25 AM

M/23/5'11"/185

22:42.9

~400m run, ~24 in jump using stair ledge (that was interesting), used a loaded up backpack and did thruster to supplement wall balls (~20-25 #s). Great wod for first day at the beach.

Comment #65 - Posted by: Miles Forks at May 13, 2013 7:25 AM

F/5'5"/25/145

5 rounds
400m run
20 box jumps, 20"
20 kettle bell thrusters, 20#

23:45

Comment #66 - Posted by: Danielle at May 13, 2013 7:27 AM

Thank you to the Columbus L1 instructors Joe, Mel, Lindsey, Doug and Kurtis. The staff was full of knowledge, passion and inspiration. Thank you all for being so awesome!!

Comment #67 - Posted by: Chrissy Stabile at May 13, 2013 7:29 AM

31:14 as rx'ed
m43

Fatigued to the point of temporary blindness

Comment #68 - Posted by: JR at May 13, 2013 7:31 AM

The Kids cert this weekend was amazing! I learned so much and I would recommend the course to anyone who wants to be a better coach, whether coaching adults or kids is your goal. The staff was incredibly professional and inspiring. A big thanks to John, Kelley, Erik, and Keegan for inspiring me to change the world!! Thanks to Peak 360 for their hospitality that went above and beyond other cert hosts!

Do less, better!

Comment #69 - Posted by: Gary Morton at May 13, 2013 8:01 AM

M/6'3/24/185

19:36 as Rx'd. Owed surviving that one to the training partners!

Comment #70 - Posted by: Wasy at May 13, 2013 8:05 AM

52:22

Comment #71 - Posted by: BW at May 13, 2013 8:19 AM

m/210/6'/40 @52 yr old bro I hope im that good at 52!
It took 12 minutes a round 60 minutes.

Comment #72 - Posted by: noah at May 13, 2013 8:42 AM

The CrossFit Morristown course was the best course I have ever taken. Can't thank you guys enoug for such a great experience. Thank you Chuck, Jenn, Dennis, Joey, Jay, Kristin, Joe!

Comment #73 - Posted by: David Carpio at May 13, 2013 8:42 AM

Gracias por enseñarnos a ser unos excelentes Coach, en lo práctico y humanamente... Esto es una comunidad y ojalá nos volvamos a ver pronto :)

Comment #74 - Posted by: Rosa Treviño at May 13, 2013 8:48 AM

Big thanks to Nicole Gordon, Sara Wilkinson, Mike Giardina, and Chris Russell for providing an amazing experience this weekend at the L1 in Alexandria, VA! Big thanks, too, to Andrea and Chriss Smith for not just the instruction, but opening your home (Trident CrossFit) to us!

Comment #75 - Posted by: Dan at May 13, 2013 8:50 AM

Kelly kicked my butt!

5 rounds completed in 29:20
400 m
30 box jumps at 18 inches
30 wall ball shots with 16 pound med ball
F/43/5'5/136

Comment #76 - Posted by: GBelle at May 13, 2013 9:13 AM

@57, as rx'd means as prescribed, no substitutions, modifications, or alterations.

46/F/5'4"/150

38:34 as rx'd. OMFG. Lung and quad burner, but awesome!

15# med ball, box jumps were knee-high weight plate stack, 400m runs avg'd 2:00.

Comment #77 - Posted by: Dawn at May 13, 2013 9:37 AM

31:52 rx'd.
Hit my leg during jumping the 4th time. Of course it was my fault, wall was as high as before. Maybe Kelly did me..? ;-)
Awesome workout.

Comment #78 - Posted by: Daniel at May 13, 2013 9:42 AM

2013-05-13: 29:13. Scale 10rnds: 200m/15's
2012-11-03: 33:01
2012-01-06: 30:12
2011-02-18: 29:23
2010-09-15: 26:13. Scale 20 wb's.
2010-02-03: 30:56
2009-05-30: 35:58. Thrusters.

Comment #79 - Posted by: gs at May 13, 2013 9:43 AM

Made up yesterday's clean and jerk workout this morning.

135
145
155
165
175
185
190(f)

Bill M.-I couldn't get you today!

Comment #80 - Posted by: Kevin C. (M/54/5'11"/178) at May 13, 2013 9:51 AM

M/22/6'2/180#

5RFT
400m treadmill Run
30 24 Inch Box Jump
30 10kg Wall Ball Shots

26.13

Comment #81 - Posted by: JDLGB at May 13, 2013 9:53 AM

4 rds

400meter row
30 24" BJ
30 20lb WB

25:30

feet, head in the mud today.

M/52/193lb

Comment #82 - Posted by: Mazz at May 13, 2013 10:04 AM

The L1 I just finished at SDU in San Diego was absolutely amazing! I was super nervous and intimidated going into it, but all the coaches were incredibly welcoming and made it an amazing experience. I am so grateful for the amount of knowledge I left with, and can't say enough positive things about the coaches. Stephane, Dave, Matt, Hollis, Kim, Josh, Jeremy, Ian, Joel, and everyone were so great. Was a truly awesome experience!

Comment #83 - Posted by: Marah at May 13, 2013 10:18 AM

24:44

20" box jumps. Improvement of 1:53 over last time I did Kelly under the same conditions.

Kevin C. -- at least you tried for 190 -- when I got 185 yesterday I knew I was done!

Comment #84 - Posted by: Bill M. m/48/5'3"/135 at May 13, 2013 10:22 AM

"Kelly"
Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

had to jump on a chair; no box available. tried to jump higher than seat for each rep.

20:06.4

Comment #85 - Posted by: murphinator - M/5'10"/185/38 at May 13, 2013 10:25 AM

Five rounds for time of:
Run 400 meters, on the elliptical
30 Box jump, 18 inch box
30 Wall ball shots, 5 Kg ball, to a 9' target

25:55

Comment #86 - Posted by: Carole (F/54/5'6"/135) at May 13, 2013 10:28 AM

m/27/5'11"/190

20:02

no subs

Comment #87 - Posted by: Aaron Lock at May 13, 2013 10:50 AM

I would like to extend a huge THANK YOU to the Crossfit kids seminar staff, Keegan, Erik, John, Kelly and Peak 360 for opening up their doors and educating us at to how "CrossFit makes people better. CrossFit Kids makes better people." Continue the great work!

Comment #88 - Posted by: Steven Jenkins at May 13, 2013 10:50 AM

45:08

First WOD.

Comment #89 - Posted by: Matt at May 13, 2013 11:03 AM

A BIG THANK YOU to John, Kelly, Coach Erik, and Keegan! By far the best CF seminar I've attended yet! I learned so much and can't wait start practicing CFK! If you haven't attended a CFK seminar I highly suggest you do!

Comment #90 - Posted by: Cheryl at May 13, 2013 11:04 AM

m/41/13st 7lb/6'/

27:46

22' box

6kg ball

Comment #91 - Posted by: Simon Boote at May 13, 2013 11:07 AM

The Level 1 Trainer course at USD in San Diego was one of the best classes I have attended in any format, fitness related or not. Thanks to the entire staff!

Comment #92 - Posted by: Jeremiah at May 13, 2013 11:17 AM

35:38 rx
tough one

Comment #93 - Posted by: jh 45/210 at May 13, 2013 11:24 AM

51 / 163

as rx'd 35:39

Comment #94 - Posted by: tom perry at May 13, 2013 11:27 AM

Rx'd - 26:52

Comment #95 - Posted by: Townsend m/30/5'8"/138 at May 13, 2013 11:38 AM

28:34

Comment #96 - Posted by: Tony Rigby uk at May 13, 2013 11:49 AM

M/23/5'8/170

24:20
5 Rounds:
400m run
30 Box jumps, 24 inch box
30 jumping thrusters 20# (No medicine balls on hand)

Comment #97 - Posted by: Michael Ball at May 13, 2013 12:33 PM

M/31/5'10"/163

I've been working out for years but just started on Crossfit last week and love it! Time for WOD 24:32 - 15lb ball.

Anyone have diet advice for a crossfit beginner trying to put on muscle?

Comment #98 - Posted by: Schnabz at May 13, 2013 12:36 PM

As Rx'd
30:25

Comment #99 - Posted by: Hooper at May 13, 2013 12:38 PM

M/32/200/72

Rx'd

34:30

Sucking wind today. Totally felt out of gas.

Comment #100 - Posted by: SeanP at May 13, 2013 12:44 PM

Crossfit: Kelly
Monday, May 13th, 2013

5 rounds of:
400meter run
30 box jumps, 24in. Box
30 medicine ball shots 6lb. (Didn't have 20)

23:04.8

Comment #101 - Posted by: Jack Attack at May 13, 2013 12:44 PM

23:15

Comment #102 - Posted by: Nicholas (M/28/5'10"/175) at May 13, 2013 12:49 PM

First time doing Crossfit
21 male. 5'9'' 175lbs
38:17 as Rx'd

Comment #103 - Posted by: Krandaddy at May 13, 2013 12:52 PM

m/45/5'6"/140

34:00

Comment #104 - Posted by: duane at May 13, 2013 1:12 PM

Kelly rx. 20:24

Comment #105 - Posted by: Josh cfc Johnstown at May 13, 2013 1:14 PM

m/43/5'8"/180

5 rounds
400m run
30 box jumps 23"
30 wall ball 20# 9' target

36:33
3:20 improvement from last time:)

Comment #106 - Posted by: Mike Andridge at May 13, 2013 1:16 PM

First day ever doing a CrossFit workout, spent all day yesterday researching and learning about CrossFit. I wanted something other than Insanity and Lifting everyday.

as RX'd 24:40

Dripping at the end but felt great

Comment #107 - Posted by: Marcus at May 13, 2013 1:19 PM

32:56 as rx'd

Comment #108 - Posted by: SB at May 13, 2013 1:22 PM

Couldn't workout yesterday. Spent the day with Mom, so I did both workouts today.

Yesterday's workout.
90, 110, 130, 150, 150

Today's workout modified. Ran 500 yards and subbed steep incline barbell press with 70 lbs for wall ball. Time was 36 minutes.

Comment #109 - Posted by: Roto at May 13, 2013 1:44 PM

5 rounds

30 24" Box Jumps

30 Wall Ball

28:32

Comment #110 - Posted by: Cody at May 13, 2013 1:59 PM

As rx.

Surprisingly not bad on the runs.

Have to work on stringing BJ's and WB's together

34:08rx

M/31/5'6"/180

Comment #111 - Posted by: McNerney at May 13, 2013 2:00 PM

Big shout out to Joe D, Doug, Joe W, Mel, Lindsay, and Kurtis for putting on a great cert at Rogue this weekend! Thanks guys!

Comment #112 - Posted by: Josh J at May 13, 2013 2:01 PM

33:31

Comment #113 - Posted by: mtevis at May 13, 2013 2:11 PM

46:22
14lb ball

whoops

Comment #114 - Posted by: Scott W at May 13, 2013 2:13 PM

37:20 Rx'd

Comment #115 - Posted by: CRF M/29/6'0/222 at May 13, 2013 2:39 PM

Thank you to all the trainers and staff in Morristown. I had an amazing experience learning about crossfit and developing a better understanding of the fundamental movements.


P.S. YES COACH JENN!

Comment #116 - Posted by: John Schamarek at May 13, 2013 2:53 PM

22:59 rx

Comment #117 - Posted by: jack m/31/5'11/165 at May 13, 2013 2:58 PM

6:39
1 round, sore throat, chest hurts.
sorry kelly

Comment #118 - Posted by: Mike Vinson/M/45/5'8/212 at May 13, 2013 3:17 PM

28/F/5'10/145

Rx (women) - 24'39

Comment #119 - Posted by: Becca at May 13, 2013 3:29 PM

F/42/127/5'9"

39:05

Comment #120 - Posted by: Trina at May 13, 2013 3:34 PM

Freakin hate wall balls. Rx'd 35:11

Comment #121 - Posted by: CFR JJ at May 13, 2013 3:34 PM

25:38 -- rx'd.

Nearly dislocated my jaw on one of those wall balls. 20lbs falling 10 ft is enough to make a man want to prioritize.

Comment #122 - Posted by: patchkey m/29/155/5'9" at May 13, 2013 3:55 PM

So the red shirts (Crossfit) are the instructors to these classes? who pays them? and how do you become an instructor?

Comment #123 - Posted by: joegomez5150@yahoo.com at May 13, 2013 3:57 PM

30/M/6'5/270

Subbed 20 lb dumb bell thrusters for the wall ball

36:49 for my 6th workout back after a 3 yearish lay off, this one was really tough, didn't think I was going to make the last 60 or so box jumps

Comment #124 - Posted by: Bleezie at May 13, 2013 4:07 PM

Rx'd

35:01

Comment #125 - Posted by: Alex M/22/6'0"/181 at May 13, 2013 4:14 PM

29:15

Comment #126 - Posted by: Katie at May 13, 2013 4:15 PM

"Kelly"

Subbed 75 tuck jumps for 400m run
Subbed 18" box
Subbed thruster(41#) for wall ball

Five rounds for time of:
75 Tuck jumps
30 Box jump, 18 inch box
30 Thrusters, 41 pound barbell(18.5kg)

33:08

Comment #127 - Posted by: Saganamooo/M/24/5'5"/129(58.5kg) at May 13, 2013 4:16 PM

M/36/5'4"/143lbs
As RX'd
26:42 PR

Comment #128 - Posted by: Matt Burritt at May 13, 2013 4:21 PM

39:23 as rx'd

Not a great time but happy to have finished!

M/46/185/68

Comment #129 - Posted by: Greg Cunningham at May 13, 2013 4:24 PM

Had an amazing time at Rogue in Columbus for the L1 seminar. Joe DeGain, Mel Ockerby, Lindsey Smith, Joe Westerlin, Doug Chapman, and Kurtis Bowler are amazing coaches and wonderful people. Kelly in 26:09 with #65 thrusters instead of wall balls. Brutal. Frelen

Comment #130 - Posted by: Mark D at May 13, 2013 4:28 PM

Praus2018

3/5 WOD

XX min 21 sec

Comment #131 - Posted by: Praus at May 13, 2013 4:50 PM

F/51/5'6/120
21:15
3 rounds
400 meter run
30 box jumps 24 inches
30 wall ball shots 9'
Had to run upstairs and around side of house
Should have done another round but I was dying on the wall balls. Two minutes less than last Kelly

Comment #132 - Posted by: D.S. at May 13, 2013 4:51 PM

43/m/185
as rx'd

24:57 (pr is 23:18)

Comment #133 - Posted by: JackM at May 13, 2013 5:16 PM

4 rounds as Rx'd
36 min.
Whipped, still sore.

Comment #134 - Posted by: Chuck B 55/5'11"/165 at May 13, 2013 5:32 PM

33:14 (PR+6' - terrible) So why the terrible time? Wallballs - held myself to a stricter standard than before. Fatigue - lots of running & core exercises WODs lately (yesterday should have been 7x1 clean & jerk but did the following: run 1.65 mi - 100 burpees - run 1.65 mi, plus still sore from michael a few days ago). Shoulder problems from dips/HSPUs a week ago. Overall mental fatigue and poor diet. Miserable.

Comment #135 - Posted by: mlt at May 13, 2013 5:42 PM

1 foot box
6lb ball
400 m
3 rds
50 min
almost puked

Comment #136 - Posted by: andy schmitt at May 13, 2013 5:54 PM

32:13 Rx ed

Comment #137 - Posted by: Erick M/37/220/6'2" at May 13, 2013 5:55 PM

31:48 rxed.

Comment #138 - Posted by: Alan H. in Toronto at May 13, 2013 6:08 PM

M/40/72"/190

As RX'd 28:57

3:30 faster than last time I am stoked!

Comment #139 - Posted by: Mike at May 13, 2013 6:15 PM

As rx'd
Brock
Seb
35 mins(ish) both

Comment #140 - Posted by: sebastian 44/178/6'2" at May 13, 2013 6:18 PM

30:12 rx'd, had to stop a few times to explain a track workout to one of my athletes who missed practice. State is in three days!

Fun workout, would like to push for 25 next time.

Comment #141 - Posted by: Dan at May 13, 2013 6:18 PM

The one and only thing I wish was added to the seminar is a little bit of information on hand and foot care. More hand care then anythign with almost if not all work outs having alot of hand control. It would be nice to hear different ways to help prevent or fix hands. Other then that the staff at USD was AWESOME and look forward to more seminars.

Comment #142 - Posted by: Bill at May 13, 2013 6:19 PM

37:34
sub run , indoor cycle 1000m
box 21,5''

Comment #143 - Posted by: lucio1928,M/41/184cm/96kg at May 13, 2013 6:26 PM


26:36

Comment #144 - Posted by: Kevin McClellan 51 at May 13, 2013 6:28 PM

thank you to all the trainers at Crossfit MoTown. Really enjoyed all my time with the trainers. They helped me learn proper form, how to coach and I am extremely thankful.

Comment #145 - Posted by: Nicole D. at May 13, 2013 6:33 PM

There is a box in your CF profile that reads I've had a life changing experience because of crossfit. I'd like to thank Chuck, Dennis, Joe, Joey, Jen, Kristen & Jay for providing me with mine. Great job Morristown L1 seminar staff, you handled yourselves with the utmost professionalism & were extremely forthcoming & patient with us. Words alone are insufficient in expressing my gratitude for all you did for us!

Comment #146 - Posted by: Jim Kupko at May 13, 2013 6:37 PM

I got through 1 round and 30 box jumps before I started feeling a tweak in my knee so I ended it there. 12 minutes.

50 minutes last time with subbed thrusters

Comment #147 - Posted by: ScooteR at May 13, 2013 7:00 PM

Im pretty new to crossfit... And this was my hardest WOD yet! Haven't felt this way since track & field in college...
Also have a nice new scrape up my shin due to box jump failure!

F/26/5''1"/140
Rx'ed: 29:35

Comment #148 - Posted by: Andrea at May 13, 2013 7:11 PM

Three rounds
1/3 mile
box jumps as rx'd
25 pound thrusters

17:59

Comment #149 - Posted by: rlhamel at May 13, 2013 7:11 PM

Thanks all the trainers at the Level 1 Cert course this weekend! You guys were phenomenal! Couldn't have asked for a better group of trainers. Extremely knowledgeable and a lot of FUN!

Comment #150 - Posted by: Josh at May 13, 2013 7:19 PM

Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Time 26:45

Comment #151 - Posted by: Jeff Gebbie at May 13, 2013 7:22 PM

42:22.... Think people should post temp at time of WOD. It's too hot here in n. California!

Comment #152 - Posted by: J Jones at May 13, 2013 7:29 PM

23:35
11# med ball

Comment #153 - Posted by: MTman m18/185/6'1 at May 13, 2013 7:45 PM

Rx at 34:26 Tough!

Comment #154 - Posted by: Clay at May 13, 2013 7:45 PM

30:23 w/ 15# ball. Still shaky. 16 y/o son smoked me.

Comment #155 - Posted by: Jim R. M/50/5'8"/160 at May 13, 2013 7:47 PM

M/16/6'2"/160
15:46 - subbed to 10# wall ball, shouldve done 15#
first workout in months
ran with Dad (Jim R.) and smoked him for my rounds

Comment #156 - Posted by: Josh R. at May 13, 2013 7:56 PM

Rx 31:14... Love it

Comment #157 - Posted by: CJ at May 13, 2013 8:23 PM

Rx 31:14

Comment #158 - Posted by: Cj at May 13, 2013 8:24 PM

Rx 24:56.

Mrs G did Rx in 29.56.

Comment #159 - Posted by: G at May 13, 2013 8:42 PM

26:26 as rx'd

Comment #160 - Posted by: phill 37°21'41"N 118°23'43"W at May 13, 2013 8:49 PM

27/f/120

36:02

Comment #161 - Posted by: Adrienne at May 13, 2013 9:06 PM

M/31/5,8/190

32:15 rx'd

Comment #162 - Posted by: david at May 13, 2013 9:27 PM

M/16/6'2"/160
15:46 - 3 rounds
subbed to 10# ball, should have done 15#
first workout in months,
worked out w/ Dad (Jim R.) and smoked him for my rounds (~3 mins ahead by end of 3rd)

Comment #163 - Posted by: Josh R. at May 13, 2013 9:55 PM

28:83

Comment #164 - Posted by: Andrew at May 13, 2013 10:30 PM

27:51 as rx'd

Comment #165 - Posted by: MAGNUS M/27/5'8/160 at May 13, 2013 10:56 PM

4 Rounds: 23:46...had to go to work. Exhausting though!

Comment #166 - Posted by: Devin at May 14, 2013 1:23 AM

4 Rounds....23:46. Had to go to work, but exhausted!

Comment #167 - Posted by: Devin at May 14, 2013 1:23 AM

Brilliant course this weekend at crossfit velocity Swansea. All the trainers were so helpfull and made the course so enjoyable. Cheers.

Comment #168 - Posted by: Sam Osborne at May 14, 2013 2:46 AM

"Basement KellY"
Treadmill 400's
25# ball to 8' target
24:44

Comment #169 - Posted by: ART/M/44/5'5"/150 at May 14, 2013 2:47 AM

Big thanks to Chuck and the rest of the L1 Staff in Morristown, NJ. The information, presentation and instruction were all first rate! It was a great weekend and I've been walking around, practicing with a broomstick since coming home.

...oh and one last thing: "YES, COACH JENN!!!"

Comment #170 - Posted by: Anthony Ragona at May 14, 2013 3:36 AM

22:08

Comment #171 - Posted by: Agustin Depasquali at May 14, 2013 4:07 AM

First time with Kelly, 42:50

Comment #172 - Posted by: Paul at May 14, 2013 4:12 AM

43:05 as rx'd. All 400m runs 2 mins or less...guess I know where I need to improve most.

Comment #173 - Posted by: Rowan (M/48/5'5"/150) at May 14, 2013 4:15 AM

457/176cm/74kg

As rx'd

30:42

Bolzplatz/Skateplatz

Comment #174 - Posted by: Memuc at May 14, 2013 4:47 AM

Big thanks to Crossfit Perth and all the coaches for an awesome weekend doing the level one!!

Comment #175 - Posted by: Khada Douglas at May 14, 2013 4:56 AM

50:10 Subbed 45lb thrusters for wall balls

Comment #176 - Posted by: 42/170 DUG at May 14, 2013 5:02 AM

@97, high protein, low carb, low or no sugar, low fat as best you can. Cut white bread & rice, potatoes, no fried foods or sodas, dark chocolate and alcohol as needed!

Comment #177 - Posted by: Dawn at May 14, 2013 5:44 AM

4 rounds:

25:52

Comment #178 - Posted by: tjo 45/190 at May 14, 2013 6:21 AM

25:17
8' balls no squat

Comment #179 - Posted by: Roscoe/30/M/185/5'10" at May 14, 2013 6:22 AM

Thanks to the great staff for the CrossFit Kids Course.... great information, great motivation, just plain great!

Comment #180 - Posted by: Eric at May 14, 2013 6:42 AM

male, 40 yo, 151#, 68"

Time: 30:56

Comment #181 - Posted by: Karl at May 14, 2013 7:20 AM

M/ 39/ 135 lbs/ 5'-6"
I modified this WOD EARLY this morning to be:
10 rounds of 10 reps Wallball 10' with 20 lb ball and 10 box jumps 24"
15:45 (not the best time but a good workout)
I did this super early in the morning at the Museum across the street. I did my box jumps on a high concrete sloping wall... I know where it's about 24". I messed up and wasn't paying attention and really badly scraped my shins.. first time on the concrete ... OUCH! in the 6th round.
I walked it off and continued.
I had worked out late the night before as well, so my body was a bit tired and sore. I did stretch for quite a while before doing this, but I need to do that for really early morning WODs to allow me to really push adn not get prefatigued.

Comment #182 - Posted by: Anton at May 14, 2013 8:00 AM

M/40/5'10"/190lbs

31:39 w/10 lb med ball

Comment #183 - Posted by: Playoff Beard at May 14, 2013 8:02 AM

M/ 39/ 135 lbs/ 5'-6"
I did a Chipper WOD I read and wanted to tackle late last night:
As Rx: 11:54
2 rounds of:
50 DUs
30 Pushups
50 DUs
20 Ring Dips
50 DUs
10 HSPUs
50 DUs
5 Muscle Ups
For me I was moving pretty well overall. I did the first pushups unbroken and probably should have broken them up to not tax me, but felt fine. I did almost all DUs unbroken. I did break up the ring dips first set (10,10) second set (5,5,5,5). I also broke up the HSPUs first set (7,3) second set (5,4,1-kipped the last 6 or so). I did the MUs unbroken the first round and second round(2,2,1)
Good WOD... really taxes your shoulders. Work /Rest balance is important to not burn out and since the movements increase with difficulty, you need to not burn out or you'll really have a problem on the next movement. DUs were pretty easy overall, but a good way to keep taxing you and slightly prefatiguing your forearms, and shoulders. I was focused on keeping really loose on the DUs. It didn't matter if I was going super fast or pretty fast.. you lost the time on transitions and resting too much between sets and movements.

Comment #184 - Posted by: Anton at May 14, 2013 8:14 AM

62:34

subbed 45# thrusters for wall ball

Comment #185 - Posted by: Zach m/27/5'9"/180 at May 14, 2013 9:40 AM

SWOD
Squats
Pull-Ups
M/55/6’/210
Être prêt

Comment #186 - Posted by: Pete In Sun City at May 14, 2013 10:29 AM

Run 400 meter 30 box jumps 24in box 30 wall balls
5 rounds 37:56
M/6'2/255/32

Comment #187 - Posted by: Mike at May 14, 2013 10:50 AM

4 rounds
400 M Row
25 Box Jumps
25 15# Dumbell Thrusters
22:28
Good Workout
Then
50 Weighted Sits

Comment #188 - Posted by: dyagg at May 14, 2013 11:03 AM

27/M/185

36:02

Comment #189 - Posted by: Jake at May 14, 2013 11:04 AM

this one felt good, didn't time it though. ceilings too low for 10' target but otherwise as RX'd.

Comment #190 - Posted by: JRL M/29/5'8"/160 at May 14, 2013 11:28 AM

36:52 as Rx'd. PR.

Comment #191 - Posted by: Michael m/50/5'9"/175/MI Survivor at May 14, 2013 11:30 AM

31.26

scaled did not to wall balls, did 25 lbs thruster.

Comment #192 - Posted by: Chris at May 14, 2013 11:44 AM

only time for 3 rounds. 18:50

Comment #193 - Posted by: scfd1_9607 at May 14, 2013 11:46 AM

As Rx 26:38

Brutal!

M/168#/6'/39 yrs

Comment #194 - Posted by: britishfireman1 at May 14, 2013 1:46 PM

35:14

Comment #195 - Posted by: myles456 at May 14, 2013 2:07 PM

24.52

Comment #196 - Posted by: wescampo at May 14, 2013 3:32 PM

31:30 with a 18# ball.

Comment #197 - Posted by: Govervich at May 14, 2013 3:46 PM

32:24 40lb thrusters replaced wall ball

Comment #198 - Posted by: Pacers at May 14, 2013 4:53 PM

M/160#/41/70"
My 3rd WOD
4 rounds, back spaz'd out during 4th rd
400 m
24" box jump
20lbs DB squat thrusters
31:20
I don't eat whole foods prior to doing WODS cuz if I did it would be sitting in a trash can! Killer!

Comment #199 - Posted by: Brian from Mesa, AZ at May 14, 2013 6:50 PM

Jay 15:55 as rx’d
Shannon 14:17 (10/20)
Jesse 16:43 (14/24)
Marianne 17:42 (10/20)
Shane 18:10 as rx’d
Murley 13:39 as rx’d
Bubs 4:52 (15# one arm thruster/20) – 1 round
Connor 14:58 (14/20)
Aly 16:09 (10^/20)
Katie Kav 13:50 (6/15)
Megan 19:31 (10/15)
Erin K 19:35 (10/15)
Lil Kim 19:17 as rx’d
Jason 4:25 (20/24) – 1 round
Katie 4:21 (14/20) – 1 round
Ricky 14:45 (14/20)
Pudge 12:34 (10/15) – 2 rounds
Mrs. Pip 16:22 (10/plates)
Meghan 16:38 as rx’d
Rachael 15:01 (10/20)
Crystal 13:14 (6/20 – 15 box jumps each rd)
Heather 18:58 (6/plates)
Tara 15:34 (10/15)
Veronica 17:19 (6/15)
Sim 15:53 (14/24) – 2 rounds
Mario 24:04 as rx’d – 5 rounds

Comment #200 - Posted by: Champions Club at May 14, 2013 7:22 PM

28:14 Rx

did 400m, WB then BJ. Dont know if that matters.

Comment #201 - Posted by: duncan at May 14, 2013 7:30 PM

54:08 with a 16 lb ball.

Comment #202 - Posted by: Phillip Acevedo at May 14, 2013 7:36 PM

14:41 (Scaled 50% - 200M/15 BJ/15 WB)

Compare to:
120106 - 28:56 rx'd
Jessica - 33:20 (20" box/10lb)

080409 - 24:48 (18" box and 45# Thrusters)

Comment #203 - Posted by: B. Rhaly at May 14, 2013 7:43 PM

As Rx 26:38

Brutal!

M/168#/6'/39 yrs

Comment #204 - Posted by: britishfireman1 at May 14, 2013 8:17 PM

M/43/200/6'

subbed row for run 400m
20 box jump
20 wall ball
x5

25.49

I'll do 30 reps next time

Comment #205 - Posted by: marc at May 15, 2013 1:31 AM

F/26/135/5'7" 41:10
Scale wall ball: 12lb first two. 8lb last three.

Comment #206 - Posted by: Meghan at May 15, 2013 3:26 AM

16# ball
35:20

Comment #207 - Posted by: drw at May 15, 2013 4:37 AM

M/21/5'6"/168

5 rounds of

400m run
30 box jump
30 kb swing 45#

20:01

Comment #208 - Posted by: Patrick Leonard at May 15, 2013 5:30 AM

Thanks to the wonderful instructors of the CrossFit Kids Course at Peak 360 CrossFit! It was one of the best trainings I've received in kids fitness. All of the instructors were fabulous at clearly presenting all the material and making it FUN too! Thanks again!

Comment #209 - Posted by: Kim at May 15, 2013 6:51 AM

Just got this one in - 25:06 as rx'd. Time for a nap.

Comment #210 - Posted by: Kurt M/39/185 at May 15, 2013 8:40 AM

32:38

Comment #211 - Posted by: DLong (M/37/5'10"/185) at May 15, 2013 9:51 AM

35/M/6'1/192

27:11 RX

Comment #212 - Posted by: Dan at May 15, 2013 11:54 AM

m/34/5'8/190

37:51 AsRx (treadmill)

First time doing Kelly. That was tough. Kudos to the sub 30 folks.

Comment #213 - Posted by: Northcup at May 15, 2013 3:56 PM

Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 thrusters (10KG plate)

19:15

Comment #214 - Posted by: jbob at May 15, 2013 8:22 PM

PR. 25:35 (cut 1:24). No breaks, active rest throughout; on treadmill (11.2, 11, 11, 10.5, 10 mph rounds)

Comment #215 - Posted by: Xman at May 16, 2013 1:30 AM

5k trail run 37:20

Comment #216 - Posted by: kevin o at May 16, 2013 5:54 AM

f/44/5'4/140

5 Rounds
400 M run
30 Box Jump
30 Wall Ball, 10# ball

Great Workout!!

Comment #217 - Posted by: DRE at May 16, 2013 11:05 AM

f/44/5'4/140

32 minutes

5 Rounds
400 M run
30 Box Jump
30 Wall Ball, 10# ball

Great Workout!!

Comment #218 - Posted by: DRE at May 16, 2013 11:05 AM

38:10

Comment #219 - Posted by: Marty at May 16, 2013 11:41 AM

24:30 as RX'd

Comment #220 - Posted by: timsley at May 16, 2013 12:03 PM

4 rounds only
thrusters for wall balls
19:19

Comment #221 - Posted by: mrd m/28/5'10"/200 at May 16, 2013 12:45 PM

M/47/183lbs/6'0"

26:05

Comment #222 - Posted by: DLW at May 16, 2013 1:28 PM

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

~26-27 minutes RX'd

Not exactly sure on time, I had just reached a new PR in the Clean & Jerk and knew I had less than 30 minutes to finish Kelly before the gym closed, so I didn't even bother timing it, I figured finishing by close would be a big enough challenge...nevertheless, I finished and with time to spare!

Comment #223 - Posted by: AJX at May 16, 2013 5:16 PM

Subbed 20" box

25:36

Comment #224 - Posted by: Saam at May 16, 2013 6:24 PM

As Rx'd 42:16. First time doing Kelly and first doing wall balls. Will do better next

Comment #225 - Posted by: Pond m/33/74/195 at May 16, 2013 6:43 PM

M/35/6'3"/200
23:23 (PR)... I think I'm done w/ "Bunny Hop" Box jumps

Prev:
26:27
24:09 (PR)
27:25

Comment #226 - Posted by: Ben S at May 16, 2013 7:48 PM

25:58 as Rx'd

Comment #227 - Posted by: Ballelli M/40/5'11/170 at May 17, 2013 3:15 AM

39:04 vs
43:46 11/3/12 the new normal.
42:03 1/9/12
39:46 as rx'd 5/31/09
34:40 w/ 20 lb ball & 22 in box 4/9/08
43:52 2/6/06
43:35 7/14/05
48:13 4/10/05

1k row wu 4:03. definitely peaked in '08.

m/56/5'10"/172

Comment #228 - Posted by: kevin o at May 17, 2013 5:29 PM

23" box
homemade medball a bit over 20#

34:05

Comment #229 - Posted by: Windlord at May 17, 2013 8:54 PM

2 rounds @ 11:27

Comment #230 - Posted by: SF at May 18, 2013 11:35 AM

Better late than never!

I want to thank the CrossFit Morristown Lv.1 coaches, Chuck, Jenn, Kristin, Dennis, Joey and Jay. I learned sooo much over the weekend. Whether I had passed or failed the test, I was very happy, ecstatic and satisfied with the coaching and the material learned. It was a memorable and inspirational weekend. Great job all around! :)

Comment #231 - Posted by: Emily Leon at May 18, 2013 2:02 PM

@97, high protein, low carb, low or no sugar, low fat as best you can. Cut white bread & rice, potatoes, no fried foods or sodas, dark chocolate and alcohol as needed!

Comment #232 - Posted by: Dawn at May 18, 2013 5:17 PM

Big thank you to the Level 1 instructors at CrossFit Charlotte this weekend! You guys are great, all around great coaches. I learned a lot and appreciate your all's time. Only one problem, where's our group picture?

Comment #233 - Posted by: Tasha at May 19, 2013 4:28 PM

M/43/174cm/81kg

scaled to 15 reps

21"20"

Comment #234 - Posted by: SJ Lee at May 20, 2013 4:20 PM

28:34 (pr)

3rd rd done @ 16:43

Comment #235 - Posted by: MikeyPaul at May 20, 2013 7:24 PM

m/39/5'9/178
CFWU-3. From home. Lower body only except for pushups 1st & 2nd. Superman. DU.
31:24
Terrible. Started off that way & stayed all the way through. All 3 exercises bad. Runs slow. BJ broken to 12+10+8 for most part. Better when I landed on balls of feet/midfoot at bottom & heels on top of box. WB broken to 10's most of the way through. Need to limit to 2 breaks next time!
5.19,5.57,6.28,6.58,6.43
10/30/12:29:11 OK. Worst ever. Need to push harder on runs. 5.12,5.43,6.02,6.11,6.04
1/6/12:29:07 5.15,5.36,6.01,6.21,5.54
That was terrible! Hoping problem was wall balls. First time using regular ball.
2/18/11: 26:48 4.40,5.22,5.27,5.43,5.34
9/15/10: 28:16.
2/3/10:
25:14
4:18,4:56,5:16,5:20,5:22
5/30/09 24:18-PR
4:17,4:43,5:12,5:14,4:50
2/2/09: 25:02-4:08,4:58,5:23,5:22,5:09
4/8/08: 27:18

Comment #236 - Posted by: jrm at May 21, 2013 5:39 AM

30:30 rx
m/29/165/5'9
Cambridge wi

Comment #237 - Posted by: M clems at May 21, 2013 10:31 AM

5x:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

As Rx'd - 34:44

M/29/165/20 May 13/4,800' Elevation

Comment #238 - Posted by: Joshua B. at May 21, 2013 3:37 PM

subbed thrusters with a 25 lb plate for the wall ball shots. Otherwise as rx. 30:56.

Comment #239 - Posted by: Drewski at May 22, 2013 6:18 AM

5 rounds
1/4 mile 1% incline
20 - 18" box jumps
20 db thrusters 30-25-20-20-20 (Karen 20 wall balls 14# ball)
29:32

Comment #240 - Posted by: MattP (m/51/5'11/165) at May 22, 2013 4:44 PM

Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball

Time 27:35

Comment #241 - Posted by: Jeff Gebbie at May 23, 2013 3:58 PM

32'47"

Comment #242 - Posted by: RAD at May 28, 2013 7:29 PM

31:47

Comment #243 - Posted by: JP, M.A.69.5/190/50 at May 29, 2013 1:03 PM

20lb dumbbell thrusters

20:09

Comment #244 - Posted by: brett_from_wylie at May 30, 2013 7:31 PM

Warm up:
leg kicks
stretching
"Roxanne" - 1 burpee every time Sting says Roxanne.

WOD:
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
22:18 rx'd

Cash out:
500m walk
Coconut tree climb to harvest recovery drink :)
500m walk

Comment #245 - Posted by: vic* at May 30, 2013 10:29 PM

M/33/5'7"/168
RX 27:18

Comment #246 - Posted by: Mark S. at May 31, 2013 7:03 AM

as rxd @ CF Change

29:49

Comment #247 - Posted by: Ferb 180# at June 3, 2013 6:39 PM

Subbed 20# DB thrusters:

20:31

Comment #248 - Posted by: gremnatious 32/m/6'1"/180 at June 6, 2013 10:42 AM

M/24/5'11"/166lbs

Scaled just to 3 rounds.

29:24

Comment #249 - Posted by: Antonio at June 12, 2013 10:05 AM

runs on treadmill

47:35

m/42/5'8/240

Comment #250 - Posted by: phat boi at June 13, 2013 2:19 PM

Thank you to Chuck and his wonderful team at North Atlanta CrossFit. They did an awesome job. Great instruction. They are very informative and funny. I had a great time.
May3-4 10:55 pm

Comment #251 - Posted by: Lisa Earley at August 4, 2013 8:55 PM

WOD:
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

all things done with rxd@ 27:35 Minutes

greetings from germany

Comment #252 - Posted by: Markus Bukowski at August 5, 2013 7:50 AM

30.52

Comment #253 - Posted by: John at August 5, 2013 9:56 AM

m/185/21/6'

18:55 Rx'd

Comment #254 - Posted by: Jack at August 5, 2013 8:55 PM

27:55 rxd 15 sec pr

Comment #255 - Posted by: hollyhog at August 14, 2013 5:44 PM

36:25 01.02.14 as rx'd

18:50 08.05.13 (3R only)
PB 33:36 10.02.12 t/m run @ 3% & 14-15.5kph 30 db thrusters 35lb
33:49 18.03.11 t/m run @ 3% 13kph 30 db thrusters 35lb
31:51 13.10.10 12k db thrusters

Comment #256 - Posted by: zenoperegrinus at February 7, 2014 12:02 AM
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