June 3, 2013

Monday 130603

Run for 30 minutes

Post distance to comments.


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CrossFit Level 1 Certificate Courses: CrossFit EaDo, CrossFit Miami Beach, CrossFit USD, CrossFit Reston, CrossFit Mayhem, CrossFit Monrovia, CrossFit Mundo, CrossFit Melbourne.
CrossFit Kids Courses: CrossFit Morristown.

"The Magic Meal" - [video]

Live CrossFit Games Update Show: June 2, 2013 - [video]

Posted by Pukie at June 3, 2013 5:00 PM

The level 1 Seminar at CrossFit Mayhem was amazing. Thank you to all the trainers. Austin, Bobbie, Donny, Jeremy, Keith and Megan you guys were great.

Comment #1 - Posted by: Jeff McNutt at June 2, 2013 5:17 PM

Sorry to Bobbi about the e I'm 2.5 hours into my 7 hour car ride home. Totally worth the drive

Comment #2 - Posted by: Jeff McNutt at June 2, 2013 5:25 PM

The Crossfit L1 Seminar at Crossfit EADO this weekend was AMAZING! The knowledge of all of these brains put together in one place is absolutely insane! Joe DeGain, as well as the rest of the seminar staff were absolutely wonderful!

Comment #3 - Posted by: Fidencio Hinojosa at June 2, 2013 5:38 PM

Joe DeGain and the entire staff this weekend at CrossFit Eado were awesome! best weekend ever! Learned so much about the beauty of the sport and got to hang out with people who share the same passion! It was Awesome!

Comment #4 - Posted by: Drake Rodriguez at June 2, 2013 5:55 PM

3.5 miles

Comment #5 - Posted by: Eric at June 2, 2013 6:10 PM

The CFL1 seminar at Monrovia was awesome! You guys are changing lives! thank you to the team trained us all and our gracious hosts!!! Got a grin on my face that'll last the whole flight home and then some!

Comment #6 - Posted by: Ray_D at June 2, 2013 6:30 PM

I agree with Ray. The staff and host made the weekend a joy. A pleasure doing the L1 in Monrovia!

Comment #7 - Posted by: Magnus Å at June 2, 2013 6:42 PM

3.44 miles (5.53km)

Comment #8 - Posted by: John at June 2, 2013 7:15 PM

Can't run due to arthritis in feet.
Sub'd Stationary bike.
30min 14km (8.7 miles)

Comment #9 - Posted by: Tony McGurk at June 2, 2013 7:51 PM

5.5 miles

Comment #10 - Posted by: chris at June 2, 2013 8:03 PM

4.42 miles

Comment #11 - Posted by: Sutton Ward M/23/70"/175# at June 2, 2013 8:10 PM

3.32 miles should have pushed harder

Comment #12 - Posted by: ramsey at June 2, 2013 8:15 PM

3.75 miles

Comment #13 - Posted by: joe at June 2, 2013 8:30 PM

Had a great time at CF EADO, learned A LOT from some great minds and extremely helpful red shirt crew. Thanks all your hardwork!! Goodluck next weekend

Comment #14 - Posted by: Kevin at June 2, 2013 8:30 PM

Clever way of saying do a 5k...nice one HQ!

Comment #15 - Posted by: ckatech at June 2, 2013 8:55 PM

lets see the crossfit trivia movie that was being shot

Comment #16 - Posted by: jon robbins at June 2, 2013 9:21 PM

7.2 km in 30:00 min.

Comment #17 - Posted by: DomeD at June 2, 2013 10:06 PM

CFL1 MONROVIA! Our instructors were SO great. All of them. Amazing energy and you can tell that they care deeply about people and fitness. Thank you. And I'm so glad that of the three photos we took, the one with my ridiculous/cheeseball smile was the one that got on CF.com.

Comment #18 - Posted by: Tiffany H at June 2, 2013 10:07 PM

3.71 miles

Comment #19 - Posted by: robthomas1234 - M/38/71"/185 at June 2, 2013 10:31 PM


plantar fascitis :( and hangover

Comment #20 - Posted by: braith at June 2, 2013 11:09 PM

The Games will not be the same without Spealler. I'm a smaller sized CF'er as well, and at what point is CF HQ going to put a cap on the amounts of weight that we are going to see in the competitions for these types of events? Is 225lb for 4 reps and 4 rounds on a sprint WOD even practical?

I get it, I do, we are all advancing in performance and the WOD's need to increase as well (ie get heavier), but at what point do these WOD's start becoming something that only men over 175 lbs in weight can smash out?

We could argue that Spealler needs to get stronger, but that man is 100% natural, and on his 5'5 frame you aren't going to pack on an extra 10-15 lbs and expect it to stay on with the amount of metcons and other various forms of cardio that he does. I mean, in the past few years, he has already put on nearly 15 lbs.

I have a feeling that if CF HQ doesn't reel this one in and impose a common sense limit on weight that is to be used for the Oly lifts on speed WOD's or even longer chippers then Crossfit will go away from being known as the test of the "World's Fittest" to more along the lines of "The World's Strongest WOD Slayer's". I know, lame title, but you get the point I'm trying to make.

You have to ask yourself if part of being truly the "fittest" involves needing the ability to squat clean 225 for reps at a speed that the average Open or Regionals competitor does 155 at. It just stops making sense after awhile.

Again, I am glad that we are all advancing in efficiency and strength. But there needs to be a cap for the strength portion of the WOD's. 205-225 on cleans and 185 on the snatch would be more than enough weight to ensure the competetors were getting physically taxed in the strength department.

I really liked the Super-Helen WOD from a few years back. Make some of these WOD's a bit longer. The 100's during event 5 was gtg. A 25 minute WOD for these guys was definitely a smoker. Especially with the pistols and those dumbbell snatches... It's WOD's like those that test the mettle of the athletes.

The event 7 style of heavy WOD doesn't test the fitness of an athlete. No, it tests how strong he is.

Spealler would have won that event more than likely if the weight used was 185. Maybe even 205. But at 225 you are making Spealler squat clean 150% of his bodyweight. Come on. I know a light dude can't help how much he weighs, but neither of the top 3 in that Region is any more "fit" than Spealler. They are just "stronger".

Where do we draw the line?

Comment #21 - Posted by: UDP at June 3, 2013 12:31 AM

Level 1 seminar in melbourne was awesome, massive thanks to Brett, Ollie, Danny and Denise for making it such a great experience

Comment #22 - Posted by: Nic Anderson at June 3, 2013 2:17 AM

Row - 5.2k

Comment #23 - Posted by: fitfo10 at June 3, 2013 2:44 AM

3.96 gutted should have gone out of the blocks quicker!

Comment #24 - Posted by: Steve at June 3, 2013 3:05 AM

The level 1 seminar at Crossfit Reston this weekend was super. Smart people, good coaches and lots of energy. Don't know why I waited so long to do this. Thanks to everyone!

Comment #25 - Posted by: Dave Lewis at June 3, 2013 4:11 AM

3.2 miles

Comment #26 - Posted by: Joe Northside m/34/70"/200 at June 3, 2013 4:39 AM

3.3 miles 29:55

Comment #27 - Posted by: Mike at June 3, 2013 5:15 AM

JOE DEGAIN and his team of AVENGERS...The BEST!!!! NUFF SAID!!!

Thanks, CF EADO (Houston,Texas)

Comment #28 - Posted by: Brooke at June 3, 2013 5:35 AM

2.60 on treadmill
i know i know...im getting better though.

Comment #29 - Posted by: Mike Vinson/M/45/5'8/212 at June 3, 2013 5:58 AM


Had some caffeine in me and thin air outside

Comment #30 - Posted by: darin at June 3, 2013 6:02 AM

2.8 mi

Comment #31 - Posted by: BW at June 3, 2013 6:08 AM

CF Level 1 in Madrid was AWESOME!! Nice coaches. the weekend was fun and very usefull! Thank you so much guys!!

Comment #32 - Posted by: Gisela at June 3, 2013 6:30 AM

Ran yesterday:

4.16 miles in 38m 08s. Off road in the trails of the Fellsway Reservation. Some rocks, mud, and some decent elevation changes, but beautiful scenery.

It was hot (93 degrees)!!! And hard to breathe hear in Mass.


Comment #33 - Posted by: Nick I. at June 3, 2013 6:38 AM

The level 1 trainer cert at Crossfit Reston was great! The trainers were awesome! Thanks for a very informative and fun weekend!

Comment #34 - Posted by: Norah Pence at June 3, 2013 6:45 AM

3.9 miles


Comment #35 - Posted by: Dan at June 3, 2013 6:59 AM


3.21 miles

treadmill. this sucked surprisingly bad.

Comment #36 - Posted by: Miles Forks at June 3, 2013 7:20 AM


2.8 miles in 28 minutes.

Comment #37 - Posted by: Danielle at June 3, 2013 7:46 AM

3.9 miles

Comment #38 - Posted by: Dwight at June 3, 2013 7:53 AM

5.2km in 30 mins

Comment #39 - Posted by: Jules (F/42/5'2"/65kg) at June 3, 2013 7:55 AM


19 min, 1.8 mi

Comment #40 - Posted by: MonkeybarMama at June 3, 2013 8:10 AM

Row - 3.8 km. Not too impressive, but better on my joints than a treadmill would have been.

Comment #41 - Posted by: MDK at June 3, 2013 8:20 AM

3.75 miles, pouring rain in NJ.

Comment #42 - Posted by: John M. at June 3, 2013 8:26 AM

The Level 1 in Melbourne was worth every second of the 40-hour flight time! Thank you for a wonderful time, Oz! Cake St completes me...

- Denise.

Comment #43 - Posted by: Denise Thomas at June 3, 2013 8:33 AM

20 minutes, SC heat nearly killed me

2.75 miles; 7.17 pace

Comment #44 - Posted by: dh at June 3, 2013 8:49 AM

#21---it would be nice if they'd make weighted wods a percentage of bw. the first cf games did that with the cf total---wts were correlated with bw and pt system used. pound for pound, spealler is fittest on earth---altho, holmberg has made me question that some, as he is not huge, and beat spealler on many speed/bw wods the year he won the competition. comp to spealler, he is big, which put him over the top. cf does argue they are looking for the fittest on earth. not the fittest little guy, fittest old guy, etc. in their defense, it is a whole lot easier for a 130lber to run a 5k than it is a 220lber to run a 5k. work equals force times distance. so, far, far, more work being done by a person moving 220lb for 3 miles than one moving 130lb for same distance. in theory, at the games, it all evens out. even tho spealler moving more than his body wt on say a snatch, he is also moving it a shorter distance than a 6'2" person(granted, 6'2" is a rarity in cf), so less work being done at same wt. i'm a big guy, 6' 220lb, and getting old , 48. when i was 150lb and 17, i could run forever, at a 7 min mile. now, i'm not fat, but very muscular, and my runs suffer. my ideal 'fittest on me' wt is probably 200ish. i keep the muscle on to do the heavy wods, and i hate distance running. i'm sure that will change with age. spealler is my favorite cf athlete--i dont care if he is first, or doesn't qualify at regionals. aside from froning, no one, no one, gets more out of themselves than spealler. i think he knows that, i hope you know that, and i know glassman and all the other elite athletes know that. this is a young man's sport, and spealler is no longer 'young' by cf standards. matt chan was awesome taking the podium last yr at his age...no sport is perfect--even football can't decide to let athletes hit another athlete or not. spealler makes no excuses, nor should we in his defense.

Comment #45 - Posted by: mtvet at June 3, 2013 8:51 AM

Also very bummed not to see Spealler or Annie Sakamoto at the games this year. Two original Crossfitters; older than most, smaller than most, but they bring it every workout.

Comment #46 - Posted by: Gina H at June 3, 2013 8:56 AM

UDP, you're right in one respect, but what CrossFit really needs is a weight class system. Measuring everyone against their own body weight gives a much more objective view of their fitness. My best buddy and I like to compete against each other, but he has 80 pounds on me. In terms of raw strength we're not in the same stratosphere, but pound-for-pound we're almost identical. I can't even complete yesterday's WOD (225 is right around my max, but I'm not a big guy and that's pretty good for a 155-lb dude...not spectacular, but good), but if I could drop a weight class (or two, considering our weight difference) we could compete in those types of WODs. If the goal is really just to measure fitness rather than pure strength, it needs to be measured against body weight.

Comment #47 - Posted by: Daniel at June 3, 2013 8:57 AM

3.6 miles

Comment #48 - Posted by: Jim R./50/5'8"/160 at June 3, 2013 8:58 AM

The cert this weekend at EADO was awesome. I would put our coaches against any out there. Great mix of minds and experiences to pick from. I couldnt have been any more pleased with how it went and what was gained.

Comment #49 - Posted by: Brody Newton at June 3, 2013 9:03 AM

As far as UDP's comment: why are questionning the programming of CrossFit? If they take the heavy stuff out then they should take the bodyweight stuff out so it is "even." Thenwhat are we left with? So no, 225 squat cleans to achieve the purpose of that workout, well then no pull upsin Jackie to make it fair.

There is and was a full mix of all different movemtns that the athletes got to go through. Some will be strengths and some will be weaknesses for all of them. Im sure the big guys didnt enjoy the 50 hspu's very much.

Like dave Castro said this is to find the fittest in the world not the fittest at your local box.

Comment #50 - Posted by: Brody at June 3, 2013 9:07 AM


1500 single-unders


Comment #51 - Posted by: nutfam at June 3, 2013 9:11 AM

10 rounds of:

10 pull-ups
10 burpees

Doug 11:58
Kevin 14:52

Comment #52 - Posted by: Kevin C. (M/54/5'11"/178) at June 3, 2013 9:14 AM

@ #21 - Man up and stop whining. Spealler isn't whining.

Comment #53 - Posted by: Matt at June 3, 2013 9:25 AM

5BX warmup 10min Approx.
-33 standing straight leg bends and hyper ext. @ top
-30 situps
-35 Super Man back ext.
-22 pushups
-535 count run-in-place w/10 jumping-jacks every 75

10 min stretching

"Bear Complex" 93# (should/could have gone a little heavier or just faster). 4min

3 rounds KB w/ active rest (1.5 rnds @ 55#, 1.5rnds @ 35#) 12-17 reps per movement.
-KB Sumo DL :30sec
-Around the world :30sec
-KB high pull :30sec
-Around the world :30sec
-KB Romanian DL :30sec
-Around the world :30sec
-Russian swing :30sec
-Around the world :30sec

Spent, but feel great!

Comment #54 - Posted by: JWG m/31/6'1"/225 at June 3, 2013 9:38 AM

Thank you Crossfit staff for a kickass level one course @ Crossfit Reston this weekend!! Blew my mind the level of information and professionalism. Getting no rep'ed by mr Hendel himself was a true honor!

Comment #55 - Posted by: Jordan at June 3, 2013 9:47 AM

6,115 meters (approx 3.8 miles)

On university track. Goal was sub-2:00 400m splits, which I managed to do. Very hot today, last few laps were tough.

Comment #56 - Posted by: Bill M. m/48/5'3"/135 at June 3, 2013 9:47 AM

I agree with UDP that it will suck without Spealler being present, but the games are chosen in a "Hopper" style. They aren't built with one athlete in mind over another. That is why there are 7 events. I'm sure the "Big Guys" looked at events 3 and 6 and KNEW Spealler was going to kill those.

Had he gotten 2 seconds faster on Jackie or 6 seconds faster on event 5... he'd be in there. The Beauty of Crossfit is that you don't know what you're going to get during those 7 workouts.

Comment #57 - Posted by: Joe B. at June 3, 2013 9:48 AM


30 minutes: 3.94 miles

I'm a runner, and this was very hard after yesterdays sprints and squat cleans. hip flexors!

Comment #58 - Posted by: Tvis at June 3, 2013 10:03 AM

Thank you to Erik, Keegan and the John's for a fun and informative Crossfit Kids Cert in Morristown, NJ. Looking forward to application of the skills and games with the kids at Guerrilla Fitness Montclair! Of course, the adults will be trying out some of the games as well... :)

Comment #59 - Posted by: jodi at June 3, 2013 10:04 AM

3.64 miles

Comment #60 - Posted by: Tom S at June 3, 2013 10:06 AM

6.5 km

Comment #61 - Posted by: Fredrik m/38/176/75 at June 3, 2013 10:14 AM

Event 6 make-up:

23:10 at 115 lbs.


Comment #62 - Posted by: james.patrick [M/51/66"/135] at June 3, 2013 10:16 AM

You bring up a point I've thought of many times. I've been CFing for a while now, and my impression is that the weights have increased over time. Not a big deal for the average CFer, since we scale to challenge our fitness levels. But indeed smaller guys like Spealler are getting priced out of the competition. I don't know what the events were at regionals, but I hope CF doesn't over-favor the biggest/strongest at the expense of the fittest. I personally think events scaled to the competitor's bodyweight (though difficult to execute logistically), or more creative bodyweight events (ropes, pull ups, HSPUs, etc.) are the best options.

Comment #63 - Posted by: Jim R./50/5'8"/160 at June 3, 2013 10:25 AM

3.42 miles

Comment #64 - Posted by: murphinator - M/5'10"/185/39 at June 3, 2013 10:33 AM

Crossfit level 1 at crossfit EADO was the greatest experience. There was such a wealth of information from Joe DeGain and his team! .

Comment #65 - Posted by: Ashley Terry at June 3, 2013 10:34 AM

3.3 miles @ 8:50/mile, 30:55

like having Runkeeper!!


Comment #66 - Posted by: Mazz at June 3, 2013 10:39 AM

As far as using the BW percentage, that is a terrible idea. Then "big guys" can say well I shouldnt have to do 100 pull ups, lets use BW percentage on that, or on HSPU.

I am a smaller athlete and really dotn have a bias. I think its equal either way. I personally dont enjoy and do very well at the small guy workouts and do well with heavier ones. I think that in a weekend like regionals or the games everyone gets tested over the same events and big or small something will come out that wont be fair. They all go through it. Doesnt mean that we should tailor each workout towards one specific group.

As far as making weight classes, then all we have done is find the fittest at this BW, not necessarily the fittest in the world. The end goal is to find the fittest, not eh 15th fittest or the fittest if I weighed 15lbs more or less.

Comment #67 - Posted by: Brody at June 3, 2013 10:42 AM

Awsome 2 days in Madrid ! Got lots of new tricks and tips! Thx Karl & The crew !

// Max

Comment #68 - Posted by: Max at June 3, 2013 11:20 AM

Day #1 of Crossfit for me and my wife!
2.21 miles
You might wonder, how long since I've run farther than the distance to my car in the rain? 2+ years

Comment #69 - Posted by: Couch Potato at June 3, 2013 11:54 AM

4.2 miles!

Comment #70 - Posted by: Phillip at June 3, 2013 12:12 PM

3.8 Miles Was at 2 miles at 15 minutes but couldn't keep up pace for 4! Needed a recharge!!!

Did Sat WOD last night (Lite version)
50 HSPU - not even close to hitting ground
40 KTE
30 Push Press - 25#DB
90 ft WL - 25#DB


Comment #71 - Posted by: Energizer Bunny at June 3, 2013 12:36 PM

Dist 3.84 miles


Comment #72 - Posted by: Billy B at June 3, 2013 12:57 PM

3.9 miles

Comment #73 - Posted by: phill 37°21'41"N 118°23'43"W at June 3, 2013 1:18 PM

7.2 km/4.47 miles

30 mins of

2 mins @ 14.3 km/h
1 min @ 15.2 km/h

Comment #74 - Posted by: Simon Boote M/13st 7lb/6'/45 at June 3, 2013 1:47 PM

There are some pretty amazing times on here. Those two 5.5 or better in 30 min, that's great if its true. You 2 are pushing some elite status there. That's about 5.30/mile for 5+ miles. I tip my hat to you boys. You'd better be winning every 5k or 10K you run in.

Comment #75 - Posted by: DJ at June 3, 2013 1:58 PM

One question: Why are we being asked to "volunteer" at the games/regionals? If I'm not mistaken, Crossfit is a for-profit organization, and should be paying anyone that assists in its money making. It seems as if those volunteers are working for free to pad someone's chack at HQ. Am I missing something?

Comment #76 - Posted by: Dave at June 3, 2013 2:06 PM


Comment #77 - Posted by: Alex M/22/6'0"/181 at June 3, 2013 2:30 PM

Pre-rest day workout #2:

"Grace" @ 95#


100 Double-unders

Comment #78 - Posted by: Joe Northside m/34/70"/200 at June 3, 2013 2:33 PM


4.56 miles

Comment #79 - Posted by: Jack at June 3, 2013 2:51 PM

4.5 miles

Comment #80 - Posted by: marc at June 3, 2013 3:29 PM


I was stopped on base by a Navy 0-4 for running with my shirt off. Did not get to finish. :(

Comment #81 - Posted by: Rick at June 3, 2013 3:32 PM

CF L1 seminar @ Mundo crossfit madrid was awesome! had a blast, thanks alot Karl, Simon, Jonny, Steve, Quinn and Nono!

Comment #82 - Posted by: Omri at June 3, 2013 3:38 PM

2.5 miles on treadmill
kept pace at 5mph
Haven't run in a long while, and right knee gets tweaky.

Comment #83 - Posted by: Scott A. at June 3, 2013 3:47 PM

4.00 miles

Comment #84 - Posted by: Jared M/24/5'10"/195 at June 3, 2013 3:47 PM

5.4 km on treadmill
Sweating my ass off :-P

Comment #85 - Posted by: Renato at June 3, 2013 4:04 PM

(Subbed single unders for run)

Single unders for 30 minutes

2589 single unders

Comment #86 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at June 3, 2013 4:24 PM

Way to go #69!

3.62, felt good!

Comment #87 - Posted by: jw at June 3, 2013 4:48 PM

3.3 miles...let the heat get to me

Comment #88 - Posted by: Rowan M/48/5'5"/150 at June 3, 2013 4:56 PM

Modified for my CoCr & Polymer Knee
Single Speed Bike for 30 minutes
10.7 miles
Être prêt
Its 17:30 and 97° in Sun City

Comment #89 - Posted by: Pete In Sun City at June 3, 2013 5:14 PM

Took the class at USD over the weekend.. Long ago I was a hatter because I did not know or understand this.. now all I have to say Excellent instruction. Would definitely suggest to anyone who hates on CrossFit to try it out first.

Comment #90 - Posted by: Brian-Master Chemist at June 3, 2013 5:22 PM

3.4 miles

Comment #91 - Posted by: David Darby at June 3, 2013 5:32 PM


Comment #92 - Posted by: Ryan Z at June 3, 2013 5:40 PM

Didn't check this WOD this morning, missed out on competing :( However, track workout consisted of:

5 rds - 100m sprint to guest bleachers, 15 pushups, 56 steps, 20 v-crunches, 100m sprint to home bleachers, 15 pushups, 98 steps, 20 v-crunches. Total time 42:31, total runs 1000m, 770 steps, 200 v-crunches, 150 pushups. BAM.

I may be back tomorrow with a 30-minute run ;)


Comment #93 - Posted by: Dawn at June 3, 2013 5:51 PM

30 minute beach run - 3.10 miles

Comment #94 - Posted by: Kurt M/39/185 at June 3, 2013 6:00 PM

3 Mile Run
30 K's to E's
25 PushUps

Comment #95 - Posted by: dyagg at June 3, 2013 6:29 PM

4.2 miles

Comment #96 - Posted by: DLong (M/37/5'10"/185) at June 3, 2013 6:31 PM

3 miles+200 meters then 6hrs later
8 min amrap:
10 wall balls at 12'
30 DU
5 rnds

Comment #97 - Posted by: Jake Kiddoo at June 3, 2013 6:40 PM

4.61 miles

Comment #98 - Posted by: Jonathan at June 3, 2013 6:47 PM

The CF1 seminar at CROSSFIT MUNDO, Madrid, was awesome. Amazing coaches, great group of people and a heck of a learningful experiance. Thanks to all!


Comment #99 - Posted by: Joakim Johansson at June 3, 2013 8:22 PM

3.14 miles

Pace of 9:33 min/mi

Comment #100 - Posted by: G at June 3, 2013 8:23 PM

4.8km (3miles) with 20kg (45 pounds) on me

Comment #101 - Posted by: Ped at June 3, 2013 8:38 PM

Ran 4.22 miles in 33:11. 4 mile mark at 30:04

Comment #102 - Posted by: Pond m/33/74/195 at June 3, 2013 9:03 PM

3.22mi in 32:00 5km mark at 29:45

Comment #103 - Posted by: Dre at June 3, 2013 10:01 PM

@ Brody: Good points overall and I agree with you, except on your first post in thinking I was saying we should take out all heavy lifts--I'm not saying that at all! I'm not questioning CF HQ's programming methods, I am just perplexed by the rapid progression in weight amounts for the WOD's. It was 205 last year, 225 this year. They keep this up and we will be at 250+ in a few years or so. Which IMO is silly and doesn't equate into finding out who is the "fittest". That's really the only point I was trying to make. If you go back and scour over the WOD's from the past 3-4, the one thing that has changed has been the amount of weight the athletes are doing.

If HQ puts a ceiling on the weight and keeps it where it currently is, then what is the harm of that? Times will go down is what will happen. Athletes will complete the required amount of work in less time. That is the logic behind the point I was trying to make, that's all.

#45: Excellent points sir. I agree. Especially with us not trying to defend our favorite athletes. I didn't mean to come off as doing that really, just trying to use Spealler as an example of what seemed to me at the time to be a bit of programming injustice. I know there is a bit of a wow factor that goes into these workouts when they come out and having a WOD with squat cleans with 225 for reps is really an "oh wow!" type of reaction for a lot of ppl when getting ready to do that kind of work. It brings excitement. I get it, the sport needs this, but at the same time, we need to be practical.

@ #55 Matt, please show me by your example what that looks like. All I can see is a tough guy sitting behind his keyboard. ;-) Jk man, I'm not complaining or whining, just stating what a good majority of us have thought from time to time. It's good to question the manner in which we grow accustomed to doing things from time to time. Thanks for your comment though, it was good to hear from you and it added to the conversation. Semper Fi!

As for CF having weight divisions. Nah, not a good idea. This isn't wrestling or an Oly Weightlifting Comp. Nor would it be a good idea to only make athletes lift a certain % of their bw. I just think there needs to be a cap on the weight that athletes are having to do for the DL's/cleans/snatches when doing them in a WOD that isn't designed to find a 1RM or 3RM.

But in the end, we all succumb to the flash factor. Money sells. Big numbers sell. It's a philosophy we all live and die by. So, does CF follow suit with the world? Probably so. I'm not complaining. I'm just along for the ride enjoying the competition and growth of the sport. CF is good for people and since it is scaleable it doesn't matter if the WOD calls for multiple rounds of 5 reps of 275 squat cleans -- because I can scale it down to my 5RM and go to work. Which is the beaty of CF.

Anyways, great programming CF HQ overall. I was just voicing my .02

Comment #104 - Posted by: UDP at June 3, 2013 11:48 PM

4,5km in pouring rain.

Comment #105 - Posted by: Wanye7/11 at June 4, 2013 2:00 AM

I disagree with the comments of the "weight division" wods, may as well have a height division as well if your putting that in.

My heavier friends suffer during the bodyweight/gymnastics wods. Everybody has strengths. The 220 pound guys have to drag 220 pounds down the turf for 30minutes for this wod. Ill take my light weight anyday

Comment #106 - Posted by: Chrisso at June 4, 2013 2:01 AM

6.2 km

Comment #107 - Posted by: Jbob at June 4, 2013 2:09 AM

These guys were first class people! It was a blessing having Joe degain and his crew to learn from! Thanks guys your work done this weekend at EADO was not in vain !!

Comment #108 - Posted by: Evan Steil at June 4, 2013 3:38 AM

3.2 miles

I suck at running. Did not feel tired at all in the m end, so I need to learn how to pace myself better. Used to running on a treadmill.

Comment #109 - Posted by: hollyhog at June 4, 2013 3:56 AM

Loved L1 Cert Course here in Madrid! Thanks to Karl and an amazing coaching team, I couldn't be happier with the level of professionalism, quality instruction, and thoughtful coaching! THANK YOU!

Comment #110 - Posted by: Rachel at June 4, 2013 4:52 AM

3.25 miles. Should have pushed it harder.

Comment #111 - Posted by: Adrienne at June 4, 2013 5:43 AM

4.2 miles in 30 minutes

about a 7:10 pace - pretty consistent through the run.

Comment #112 - Posted by: teixinma (44/5'7"/150) at June 4, 2013 5:54 AM

The Crossfit Kids Cert in Morristown this weekend was fantastic. Thank you John, Jon, Erik and Keegan for the instruction and fun. Thank you Guerilla Fitness for the use of your excellent facility and 'sorry' for forcing your members outside to run weighted hill sprints in the 90+ heat!

Comment #113 - Posted by: Henry at June 4, 2013 5:55 AM


Row 30 min
7,023M = 4.363 miles

205# bench press, 10 reps
Chest to bar pull ups, 10 reps
Abmat situps, 33 reps
Total time - 15:41

Comment #114 - Posted by: Halvy at June 4, 2013 5:57 AM

The L1 at Crossfit Eado was amazing!!! I learned so much and am so excited to put it to use!! The staff was amazing and very helpful!! Thank you for doing what you do! Yall are awesome ambassadors of Crossfit!

Comment #115 - Posted by: Jessica at June 4, 2013 5:58 AM

3.2 miles

Comment #116 - Posted by: D.S. at June 4, 2013 6:24 AM

This weekend seminar at eado was great. The information each one of the staff members was infinite. I appreciate all the information.

Comment #117 - Posted by: Jon at June 4, 2013 7:32 AM

This weekend seminar at eado was great. The information each one of the staff members was infinite. I appreciate all the information.

Comment #118 - Posted by: Jon at June 4, 2013 7:33 AM

M/ I did a different WOD last night:
Rounds of: 3 Hang Power Clean, 3 Push Jerk, 3 OHS (all with same weight, unbroken)
I did this to work on technique as well as to work on mulitple movements with a decent weight.
For me the grip was goign as the weight went up. I started to use wrist wraps at 115 lbs. to minize the soreness on my wrists and I taped my thumbs as well.
I took about 2-3 minutes between rounds
75 lbs
95 lbs,
115 lbs
125 lbs
135 lbs
145 lbs (didn't do the last OHS - I wasn't sure I'd hold it as I was wobbling in the midline after the second and there was not too much room around me if I would drop the bar or fail)
145 lbs
155 lbs - I did 2 HPC & 2 PJ
115 lbs (I did 3 HPC, 3 PJ & 6 OHS super low)
Good WOD - I was feeling it a little bit in the grip. I liked the WOD overall.

Comment #119 - Posted by: Anton at June 4, 2013 8:13 AM

M/ 39/ 135 lbs/ 5'-6"
I did a different WOD last night:
Rounds of: 3 Hang Power Clean, 3 Push Jerk, 3 OHS (all with same weight, unbroken)
I did this to work on technique as well as to work on mulitple movements with a decent weight.
For me the grip was goign as the weight went up. I started to use wrist wraps at 115 lbs. to minize the soreness on my wrists and I taped my thumbs as well.
I took about 2-3 minutes between rounds
75 lbs
95 lbs,
115 lbs
125 lbs
135 lbs
145 lbs (didn't do the last OHS - I wasn't sure I'd hold it as I was wobbling in the midline after the second and there was not too much room around me if I would drop the bar or fail)
145 lbs
155 lbs - I did 2 HPC & 2 PJ
115 lbs (I did 3 HPC, 3 PJ & 6 OHS super low)
Good WOD - I was feeling it a little bit in the grip. I liked the WOD overall.

Comment #120 - Posted by: Anton at June 4, 2013 8:17 AM


15 min out, 15 min back. So the goal is to maintain the split so I finish at my front door. Close, I was two houses away.

3.5 miles.

Comment #121 - Posted by: Roger in Phx at June 4, 2013 8:43 AM

This weekend at the seminar at EADO was great in so many ways! WE were blessed with an amazing staff that were very helpful and supportive. You could feel the passion for crossfit all weekend long. Joe DeGain and his staff definitely set the bar high. Looking forward to putting all of the information gained this weekend to good use!!! Thanks guys!

Comment #122 - Posted by: Ashley D. at June 4, 2013 9:30 AM


3.84 mi - first time I've ran more than about 2.5 mi in MONTHS (was doing HIIT, interval, sprints almost exclusively before this)!

Comment #123 - Posted by: Sarah at June 4, 2013 9:34 AM

3.5+ miles - dragged 30# dog for 1st 20:00.

Comment #124 - Posted by: Jetté 43/M/5'11"/175 at June 4, 2013 9:48 AM

3.25 miles.

Comment #125 - Posted by: Jake at June 4, 2013 9:52 AM

6200 m

Comment #126 - Posted by: myles456 at June 4, 2013 10:03 AM

3 miles and 100 m

Its 90 degrees and 52% humidity. It sucked. My slowest 3 miles ever.


Comment #127 - Posted by: Luis E at June 4, 2013 10:26 AM

3.9x miles; not quite 4.0. Works out to ~7:40 pace.

Comment #128 - Posted by: fargingbastige (M/46/6'0"/195) at June 4, 2013 10:38 AM

51 / 163

3.25 miles

Comment #129 - Posted by: tom perry at June 4, 2013 10:45 AM

they are looking for the fittest on earth not the fittest 145lb man

Comment #130 - Posted by: dan at June 4, 2013 11:38 AM

3.6 miles in 30 minutes. That is pretty decent for this non-runner.

Comment #131 - Posted by: Rocky at June 4, 2013 12:48 PM

20 minute row - 4550 meters

Comment #132 - Posted by: Brett C. m/31/6'0"/175lbs. at June 4, 2013 1:03 PM

6,5 k

Comment #133 - Posted by: Thomas Lohley at June 4, 2013 1:19 PM


Comment #134 - Posted by: Casey Ray at June 4, 2013 1:20 PM

5,9 km

Comment #135 - Posted by: Sempay at June 4, 2013 1:38 PM

as rx'd

4.61 mi (treadmill)

Comment #136 - Posted by: JackM at June 4, 2013 3:04 PM

Loved the CF Kids cert at Guerilla Fitness in Morristown, NJ this past weekend! The information was invaluable and the activities were immediately applicable! I introduced the squat & squat hold freeze tag during gym class to my first graders and one of them exclaimed, "How is this exercising, this is fun!!!" Goal achieved. :)

Comment #137 - Posted by: Erin Comollo at June 4, 2013 3:37 PM

@DJ#75, I reckon it's possible some cfers could do 5.5+ miles today. I'm an average runner but I managed 7km (4.35 miles) on an athletics track. There were a few guys overtaking me every few laps.

We all have different strengths and weaknesses. There are some (like me) who are okay at running but not so good at lifting.

I don't get this idea of calling BS on people.

Comment #138 - Posted by: Kizza 30/183/78 at June 4, 2013 3:55 PM


Treadmill run 30:00 minutes

3.45 miles

Comment #139 - Posted by: SeanP at June 4, 2013 4:17 PM

Traveled for work on Monday so did this run today. Opted to do hill repeats on San Francisco hills instead of 30 minute time trial. About 3 miles all together.

Comment #140 - Posted by: Glorybelle (F/43/5'5/135) at June 4, 2013 9:28 PM

HUGE Shout Out to our instructors from the CrossFit L1 class at CrossFit Reston in Herndon VA this past weekend! It was refreshing to take a training where the integrity of the instructors was evident by vast knowledge and experience!

The level of professionalism was second to none! I hope to take from the experience and use it as an model for our own box!

Nicole Gordon
James Hobart
Jenn Hunter Marshall
Andy Hendel
John Main
Andrea Smith

Frank McD
CrossFit Hail Fire
Orwigsburg, PA

Comment #141 - Posted by: Frank McD at June 5, 2013 5:44 AM

A shout out to CrossFit and CrossFit Reston for an awesome Level 1 course experience. Well done!

Comment #142 - Posted by: Damian Saunders at June 5, 2013 7:23 AM

Thank you so much for a great weekend at CrossFit EaDo with the Seminar Staff! You guys were amazing!

Comment #143 - Posted by: Ashley Chiarello at June 5, 2013 8:47 AM

30 min : 7.1km / 4.41 miles.


Comment #144 - Posted by: E-One at June 5, 2013 11:10 AM

4.36 miles - cheated - on a treadmill

Comment #145 - Posted by: Nick M/29/6'2"/170 at June 5, 2013 11:27 AM

4,3km treadmill

Comment #146 - Posted by: naTka, M/33/175cm/88kg at June 5, 2013 12:51 PM

4.14 with a 1-2 min emergency poo in the bushes :)

Comment #147 - Posted by: tylar at June 5, 2013 9:45 PM

CFKids Cert @ Morristown was worth the time and money. John, Jon, Erik and Keegan did an amazing job of keeping us engaged and feeling like we can make a difference. I look forward to utilizing this new wealth of knowledge. Thank you.

Comment #148 - Posted by: Bryant at June 6, 2013 2:46 PM


4mi + 150m

Comment #149 - Posted by: Ben S at June 6, 2013 6:43 PM

3.58 miles

Comment #150 - Posted by: Jeff at June 7, 2013 4:41 AM

In the real world there are no weight division

Comment #151 - Posted by: Peter at June 8, 2013 11:41 AM

3.82 miles out on the roads.

Disappointed i couldn't get to 4m.

M.39.170.5'10" - UK

Comment #152 - Posted by: Dom H at June 8, 2013 1:04 PM

Magnífico fin de semana en CF Mundo. Datos a saco, en teoría y en práctica. Hoy me ha llegado el correo confirmando que he aprobado!! Gracias Karl Steadman y compañía!

Comment #153 - Posted by: Toni at June 9, 2013 9:30 AM


3.65 miles

Comment #154 - Posted by: Northcup at June 10, 2013 6:50 AM

4.0 miles

Comment #155 - Posted by: Dave at June 10, 2013 9:03 PM

3 2/3 miles

Comment #156 - Posted by: RAD at June 11, 2013 8:25 AM

36:40 - 4 miles

Comment #157 - Posted by: Marty/33/164/5'7" at June 12, 2013 6:32 PM


Subbed 5 k run (which almost ended up being 30 mins!) Shocked to realize that this was my first 5k in 11 months. Don't use it, lose it. Almost 5 mins over my pr. Weak sauce. (Asthma acted up; probably the subconscious reason I am avoiding runs...)

Comment #158 - Posted by: Ronnieboy M/50/5'9"/185 at June 13, 2013 6:06 PM


2.6 miles

Comment #159 - Posted by: rvt1443 at June 14, 2013 10:49 AM


6.62km, or 4.11 miles

Comment #160 - Posted by: SX at June 15, 2013 5:29 AM


3.45 miles

Comment #161 - Posted by: Scott Andresen at June 15, 2013 12:00 PM

3.2 miles

Comment #162 - Posted by: casey at June 16, 2013 11:44 AM




Comment #163 - Posted by: Memuc at June 17, 2013 11:15 PM

Pretty slow. Eating still terrible so just put a stamp on it & mailed it in.

Comment #164 - Posted by: jrm at July 2, 2013 4:22 PM

Run for 30 minutes:
6.34km = 3.94miles barefoot

*wasn't really checking my distance, if i knew i was so close to getting 4miles i might have pushed a bit harder towards the end and gotten those extra 6/10ths, oh well.

Comment #165 - Posted by: vic* at July 5, 2013 7:09 PM

6.5km (track)

Comment #166 - Posted by: zenoperegrinus at December 22, 2013 10:14 AM

Ran before 16U game @Abbottsford
15 minutes out, and back.

Comment #167 - Posted by: Doug at April 10, 2014 12:22 PM
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