July 1, 2013
Behind the neck Jerk 1-1-1-1-1-1-1
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CrossFit Level 1 Certificate Courses: CrossFit North Atlanta, CrossFit Oahu, CrossFit USD, Atlas CrossFit, CrossFit Charlotte, Crossfit Hampton Roads, CrossFit Strong, CrossFit King of Prussia, Studeo55 CrossFit, CrossFit Central London, CrossFit Velocity, CrossFit STHLM (Stockholm), CrossFit Melbourne, Punk CrossFit.
CrossFit Competitor's Course: CrossFit Park City.
CrossFit Coach's Prep Course: CrossFit Ranch, CrossFit Roots.
CrossFit Kids Courses: CrossFit Columbus.
"To the Pain
" by Scott Stricklin, CrossFit Journal
Posted by Pukie at July 1, 2013 5:00 PM
Thank you to the awesome team at the Level 1 in Chicago at Atlas Crossfit: Joe DeGain, Joe Westerlin,Jonny Vu, Mel Ockelby,Zac Pine, and Kevin Ailllaud. With all of their years of experience and knowledge, the course was a GREAT experience! THANK YOU ALL!
Great seminar this weekend at CrossFit Strong in Dallas, TX! We greatly appreciate all of the hard work put in by Mike G and his team and a big shout out to Gale for providing the facilities. Thanks to everyone for all of your efforts to put on a fantastic Level 1 course!!
Great course at Crossfit north Atlanta! Great instructors and great conversation. I ran into people from around the country that I didn't expect to see and learned from everyone. I should have done this years ago. Thanks! James H.
Awesome experience at the Level 1 course at Crossfit North Atlanta. Couldn't have asked for a more caring and passionate group of trainers!
Amazing time at CrossFit North Atlanta! Some of the most knowlegable, helpful, caring, and passionate trainers I've met.
Learned so much my head is ready to explode. CrossFit Strong held a great Level 1. Mike G did a great job and your team was spot on. And a big shout out to Spencer Nix, I hope I can be half the coach you are. Thanks so much for the great weekend.
Awesome experience at CrossFit North Atlanta! The trainers were incredibly knowledgeable and helpful yet down to earth and approachable. The course gave me the tools to not only coach others, but how to improve myself as an athlete. Great job to the entire crew!
What an amazing weekend. Thanks to Spencer, Mike G, Chase, Abi, Nick, Keir, Gale and of course Gia! I have so much more knowledge and technique. Ill be stripping some weight and making changes for sure. Life changing experience. Thank you all for taking time away from your families and your own athletes to make the community better.
Crossfit North Atlanta Rocked the house this weekend. Thank you to our awesome coaches, Chuck, Austin, Doug, John, Leah and Bethanie!!! You guys are rock stars who shared your passion with us and learned to be better. I strive to be great like you. Thanks to ya'all. See ya soon!!!
Goodluck at the games Bethanie and Leah!!
I attended the course at Crossfit Melbourne and it was fantastic. The content was great and I highly recommend this course to anyone who loves Crossfit, you will get so much out of it.
Our instructors Dennis, Coach Jen, Oliver and Ed were awesome, they were so passionate and very professional.
Crossfit for life!!
Thanks to CF North Atlanta and all of the amazing coaches: Austin, Bethanie, Chuck, Doug, John, Leah. I learned alot from each of you...you know your shit, thanks for sharing!
Why does crossfit keep promoting Proanox?
Thank you to all the amazing instructors at Level 1 Chicago, Atlas Crossfit. Joe DeGain, Joe Westerlin, Jonny Vu, Mel Ockelby, Zac Pine and Kevin Aillaud. I'm so pumped to practice what I've learned! I was so impressed with the professionalism and knowledge of these coaches as well as their humor! What an amazing experience. I'm so proud to be a part of the Crossfit Community.
What an AMAZING weekend. I learned so much from all the exceptional instructors: Joe DeGain, Joe Westerlin, Jonny Vu, Mel Ockelby, Zac Pine, and Kevin Aillaud. I couldn't have asked for better instructors or a better, more life changing experience. Their passion for CrossFit (and what they do in general) was inspiring. Thank you for all your hard work and patience with us!
Had an awesome weekend at Crossfit Melbourne. Thanks to the fantastic Coaches - Dennis, Ed, Ollie and of course, "Coach Jenn" :-)
I learnt so much and really enjoyed the weekend. Thankyou!
Thanks for the coach's prep in Boulder this weekend, awesome staff passing along information! Also impressive the same crew was able to be at whatever cert was in the photo above ours! (2nd/3rd from bottom)
A big thanks to Crossfit HQ and the awesome team that led us at Atlas in Chicago. Captained by Joe D. and with Joe W, Jonny V, Mel O, Zac P, and Kevin A, these ambassadors delivered a confident, professional and genuine experience. Thanks also to the other athletes who shared the weekend with me. Hope to see you all again soon.
On one incredible high right now! Thank you Spencer, Mike G, Chase, Abi, Nick, Keir, and Gale. Y'all were excellent teachers and really did well explaining the coaching process . Great sense of humor! Loved it this weekend. Fixed so many issues. I wont forget any of you. Gonna miss our CF Strong group! Find me on Facebook guys https://www.facebook.com/clarke.oconnor
I'd hate for that to be the last time I spent with y'all. Got my first Strict Muscle up thanks to you, Abi! I hope to really change some lives in my pursuit of teaching. :) Thank ya!
Prayers to firefighters lost today. The hotshots are the cream of the crop when it comes to wildland fighting.
This gang was from Prescott, AZ - home of coach.
Talk about a proper CrossFit introduction. Joe DeGain, Jonny, Mel, Zac, Joe, and Kevin were all so knowledgable and helpful. I'm amazed by their level of commitment and passion. Feel free to add me on Facebook and if your ever in St. Louis, we can get a workout in. www.facebook.com/david.rigden
Had an awesome time at the Level 1 Trainer course this weekend at CrossFit Oahu. Nadia, Camille, Dave, Dave, Kimo, Tommy, Amy, and Jeremy, you guys are big time athletes and GREAT coaches. I liked the positive, upbeat approach to the lectures and breakout sessions. You guys rocked! Hope to see you all again.
Great Lv1 at Swansea, knowledge bombs throughout. Thanks Erik, Matt, Davs, Jonny & Hamish.
I know crossfit always deletes my comments but why do they promote Proanox
Much love thanks and praise to the Crossfit Atlas crew heading up the L1 cert this weekend. Joe D,, Johnny, Mel, Kevin, Joe W, and Zac. Total professionals all the way through, and speaks to the high character of the ambassadors that are out there making a positive impact on the fitness and crossfit industry. I couldn't have imagined a better experience getting the opportunity to be led by some incredibly humbled and down to earth "red shirts". Thanks for the great experience to you all. Totally the best team I could have asked for.
Had an amazing weekend at the level 1 in Melbourne. Awesome team, thanks so much Dennis, Jenn, Ed & Ollie! You guys are great! I learnt so much and it's been a wonderful experience. :)
Great weekend at CrossFit PC!!!! Matt Chan, Chris Spealler and the one and only Eric O'Connor were a dynamite crew. Learned a lot and will implement all of the knowledge at my box. Thank you guys for everything!
Thanks to Erik, Matt, Davs, Jonny & Hamish for an amazing level 1 weekend. Monday morning and all I am thinking about is the course. LOVE IT.
THRUSTERS ftw. Crossfit Swansea.
CrossFit Velocity, Swansea - awesome weekend!! Thank you to Erik, Matt, Hamish, Jonny and Davs.
A sad day for those who don't know...a tragic loss to 19 firefighters & their families in our small community of Prescott, Az. Most of them trained with us & their station was just down the street. You are brave, strong & you will always be remembered & respected. Our prayers, respect & gratitude goes out to you & your families. Thank you & may you continue you journey with strength & love.
Thank you for a fantastic level 1 weekend at Crossfit Stockholm, Sweden!!
Best wishes to all the coaches, and a special "Lycka till!!" to Jenny and the rest of Team Crossfit Nordic at the Games!
Big thanks to the crew that came out to KoP. Had a great time and learned a lot. Hope to see you guys again in the future!
Can I split it? or normal Jerk?
Had the best of times in Melbourne with the crew Dennis, coach Jen, Ed and Oli. Thanks for all the amazing knowledge and pointers. Bloody sore though! These guys are truly the best coaches I've ever had the privilage of working with.
Thanks guy's for the great L1 Course at Crossfit Velocity, Swansea. The Pic was taken right after the Team Fran, an there,s me at the front breathless, shirtless and about to go lye on the floor for quite a bit :-D
Any subs? My hoy doesn't have a barbell, military press perhaps?
Any subs? My hotel doesn't have a barbell, military press perhaps?
CrossFit Level 1 Stockholm!
A fantastic weekend and an unforgettable experience!
Thank you Steve, Basti, Nolan, EC, Jenny, Jobst, Anu and Phil for all your hard work, dedication and inspiration. Couldn't have asked for a better seminar crew. A great privelage to learn from such an awesome group of coaches.
A pleasure to meet all of you. You guys are awesome!
P.s.: Paying it forward already! :)
Thanks for a FANTASTIC weekend at the Crossfit Level 1 Seminar in MELBOURNE!!! Dennis, Coach Jenn, Ollie and Ed were all awesome! I was overwhelmed by the passion and knowledge our seminar staff portrayed. Coach Jenn and Dennis are such an awesome couple as were Ed and Ollie ;)
p.s can I get a bonus point on my test for writing a comment?
p.p.s I want to lick Jenn's Abs.
Fantastic experience with Chuck and his team at the Atlanta cert, and thank you to North Atlanta for hosting.
Thanks for the best weekend ever! Returned from the L1 course at CrossFit Sthlm full of motivation and inspiration.. Both the seminar-staff and my fellow participants rocked! Awesome!!
CrossFit Level 1 Stockholm, Sweden!
A fantastic weekend and an unforgettable experience!
Thank you Steve, Basti, EC, Nolan, Jenny, Jobst, Anu and Phil for all your hard work, dedication and inspiration.
It was a great privelage to learn from such an amazing group of coaches. Couldn't have asked for a better crew! :)
Such a pleasure to meet all of you. You guys are awesome!
P.s.: Paying it forward already! :)
Huge thanks to all the seminar staff on the Level 1 trainer course in London this weekend....Your knowledge and enthusiasm is inspiring, thrown in with some great sense of humour, loved every minute. Big thank you to CrossFit Cental London for hosting the seminar.
What a great weekend in Charlotte NC. Thanks to a fabulous seminar staff for an unforgettable experience. I am so thankful I decided to pursue my level 1. I know now I only want to get better and maybe one day be on the seminar staff. Awesome team.
Awesome time at CrossFit North Atlanta with Chuck, Leah, Bethanie, John, Doug and Austin! Its hard to believe how awesome and professional these men and women are until you actual spend the weekend with them. If the rest of the seminar coaches are half as good, CrossFit has a bright future.
@Tony/#24, I was so sorry to read about that last night. My heart goes out to their families, and to all of you in their community. I'm so sorry for your loss.
135 185 205 225 245F 245F 245F 245F
Shouldn't have had that extra beer yesterday
What a great weekend! Crossfit North Atlanta Level 1 Training Seminar was outstanding. The trainers/coaches Chuck, Leah, Bathanie, John, Austin, and Doug were not only a great example of health and fitness, but some of the most knowledgeable trainers I have come across. I am a better athlete because of them!
Thanks to Crossfit atlas for the awesome facility this weekend.
The l1 cert. helped to confirm that this is something I want to do for as long as I can. Thanks to Joe D. Joe W. Zac Mel Johnny and Kevin. You guys delivered a fantastic technical explanation on all things Crossfit. But it was the passion in the small groups and workouts and even while teaching the technical aspects that I was most impressed with. And finally thanks to all the other athletes in attendance. It was awesome to be in the company of like minded people.
135 155 175 185 195 205 215
The Level 1 at CrossFit North Atlanta exceed my expectations in every way. The coaches (Chuck, Austin, John, Bethanie, Leah and Doug) were outstanding. The really know their shit and more importantly they teach in an easy to understand and entertaining way. Love it!
Shoulders won't tolerate behind the neck presses or jerks, so 7x2 split jerks:
Tragic loss in AZ last nite...19 dead firefighters...prayers for their families and their surely tight-knit community
Just wanted to say thank you to Atlas Crossfit and all the seminar staff for a great weekend. I enjoyed the learning experience and hope to take the information learned and spread it around the community!
Thanks Boz, Kimmy, Denise, Fede, Ryan and Pedro for the Level 1 cert at Crossfit Central London. Great weekend, lessons learnt and improvements to be made.
Off to the box tonight to put it in to place.
HUGE shout out to Chuck, Bethanie, Leah, Austin, John, and Doug aka the All Star L1 cert crew at CF North Atlanta this past weekend!! The knowledge and passion you all have for CF is contagious. Thanks for spending your weekend with us and sharing your wisdom and experiences. Much appreciated!
Had a great time with some awesome Crossfit Coaches @ Crossfit KOP. My gratitude and best wishes go out to the Seminar Staff: Joey, Chris, Yurii, Keith, Karianne, and Austin. Thanks for teaching with confidence; it feels contagious.
Great Crossfit level 1 seminar at Crossfit Strong in Dallas. Amazing panel of instructors. They made it very insightful and entertaining at the same time. Thank you all for making it a great experience.
Huge thank you to the seminar staff that came out to CrossFit KOP. Learned a lot this weekend can't wait to implement it all into my box. What a great experience!! Hope to see you all again!
Big shout out to, Denise, Kimmy, Boz, Ryan and pedro for a great Level 1 cert course run at CrossFit London this weekend. Learned a lot from a very professional team. You could tell they had a true love for CrossFit.
Keep up the hard work guys, you are the foundation to the whole CrossFit community.
It was a great experience at CrossFit USD and I learned so much from the CrossFit Level 1 Staff, especially Stephane Rochet! Thank you for everything.
Followed by 2 rounds of:
8 weighted pull-ups 45#
4 muscle ups
15 KB snatch (each arm)1.5pood
5 russian stand-ups 40#
A brilliant seminar at CrossFit Velocity, Swansea.
Thanks to Matt, Davs, Jonny, Hamish & Erik.
Thank you for the amazing CF lvl1 course in Stockholm, best group and trainers ever. Very good schedule, sweet workouts and lot of knowledge for future. Learned lot to improve in my work and of course even more to guide my future trainees. Good luck for Team Reebok Crossfit Nordic in Games and hope to see you all in future!
And now one comment in northern europe way: Meh!
All the best,
Estonian pupils :D
1 set E2MOM.
1st time ever doing this exercise.
What an amazing weekend at CrossFit North Atlanta. Chuck, Doug, Bethanie, Leah, Austin, and John were awesome. A huge THANK YOU to them for sharing their knowledge and experiences! It's always great to meet crossfitters that are so passionate about what we do!
Finished with 2 rounds of:
8 45# pull-ups
4 muscle ups
15 KB snatch (each arm)
5 russian stand-ups w/ 40# DB
Hey the guy on the picture for the coaches prep right on the middle with the black shirt. "handsome guy" ;) wanna thank Nicole, hollis and austin for the great coaching, first thing in the morning @ ferza crossfit i put to practive my new coaching skills good work guys
I cannot say enough how CrossFit has changed my life and really pushed me to follow my own passions. An EXCELLENT Level I Coaching Course at CF North Atlanta this weekend! Chuck Carswell, John, Leah, Doug, Austin and Bethanie all are fine exapmles of why Coach Greg Glassman says "Crossfit Trainers have the tools to be the best trainers on earth." When I read that, I got chills, but when I left the course this weekend, I believed it. When you learn from some of the best and they pass on their breadth of knowledge, skills and guidance so effectively and passionately as they did, I have one job.... which is to go work my butt off to uphold that standard with continuous learning and while coaching; to acheive true mastery. A never ending continuous cycle as Crossfit and Glassman's words manifest.
The mix of classroom time and sweat is the best learning environment I've ever had! :) I was engaged the entire time. I absolutely loved the session breakouts where we really worked the technique the movements. I cannot say enough or thank you all enough for helping provide me with the methodolgies, concepts and fundamentals that I need not only as an athlete, but to follow my true passion into coaching and hopefully helping change one life at a time.
-Autumn, CrossFitter at CrossFit North Atlanta
I was thoroughly impressed with the level of expertise of all the speakers at Crossfit Strong. I will continue my journey to gain more knowledge as a leader representing the concepts of Crossfit methodology.
BW 138.2 today
155, 165, 175, 180, 185 (slight press-out), 185, 190 (ties PR)
Tied PR from 8/13/11, but didn't feel great so didn't push higher. Not being able to drop bar is a real problem on this.
Not feeling it today. Way off 185 from 2011.
Michael in 18:30
Very impressive Bill!
Behind the neck Jerk
185 - 195 - 205 - 215(x) - 215(x)- 215(x)- 215(x)
Was so close to getting the 215... It was not to be today!
After this did:
7 rds of: Max Watts on Ski Erg
5 Toes to Bar
Watts for C2 Ski Erg were: 338-378-346-334-307-302-286
Did not time it. -next time!
Thanks to CrossFit Charlotte, Andy, Joe, Donny, Bobbi, Rick, and Meagan for an awesome seminar this weekend. I can't imagine a more professional or knowledgeable staff and I learned more in two days than I had in years of working out on my own. Thanks again!
@Schipmann, you can probably try dumbbell jerks. I think that'd be pretty close, considering you don't have a barbell to work with.
Thanks to KoP for hosting the L-1 trainer cert this past weekend. The coaches were awesome! They brought enthusiasm and a great knowledge base!
Make-up yesterday 130630:
10:43 at 225/95
2013-07-01: 232. 2nd WOD.
2011-03-14: 229. 2nd WOD after 7X3 press. Back from vacation.
On vacation in the high mountains of Utah. No barbell. Used two 40 pound dumbells for 10 push jerks EMOM for 5 minutes.
Then Annie (50-40-30-20-10 rep rounds of double-unders and sit-ups). Completed in 9:59, which is 90 seconds slower than my PR last month. Blame it on the altitude.
Thanks for an awesome weekend at Crossfit Central London and to Denise, Kimmy, Ryan, Pedro, Fede and the Boz Man. Your enthusiasm for Crossfit is infectious and knowledge of what you do simply fantastic. I learnt so much from the course which was a perfect mix of practical and theory work. Just hope I've passed!! Hope to see you guys again soon. It was a pleasure. NO REP!! Rich, Wales.
Psychologically I failed, I was in a globo gym and no bumper plates, couldn't drop the weight had to drop on my shoulders.
Thx to the Awesome Crew in Stockholm this Weekend! Learned a lot and had a good time.
Take Care and train Hard!
Thank you to the coaches at the Level 1 in Chicago at Crossfit Atlas: Joe DeGain, Joe Westerlin,Jonny Vu, Mel Ockelby, Zac Pine, and especially Kevin Ailllaud for stepping aside to help me train with my injury.
500 meter side stroke swim 11:26
I do what I want.
Behind the Neck Jerk
Had a mental block @ 285
I'm up in NB, Canada,and today is Canada Day. My country is 146 yrs old today. So, in honor of my country, I did this:
14 Reps, 6 Rds for time of:
C lean (95lbs)
A ir Squats
N on supported SU.
A ir Squats
A ir Squats.
Also, on 1 July 1942, the Canadian Airborne was formed. So, as a military paratrooper, in honor of my peers and for the airborne tradition, I did this:
1 RFT, 42 Reps of:
A ir Squats
I nverted Ring Rows
R ow (for Calories)
B ack Extensions
O HS (95lbs)
R ing Pushups
N on supported SU
E lbows to Knees
Now, I'm off to make a very Canadian BBQ Steak & potatoes, and I'm gonna go to the fireworks later tonight...Happy Canada Day to all Canadians!
Thanks to CrossFit Strong, Gale, Mike G., Spencer, Chase, Abi, Nick and Keir for an awesome Level 1 Cert this past weekend in Dallas. You gave us a ton of information, while keeping it both interesting and fun at the same time. I can't wait to put my newfound knowledge to work!
Amazing l1 certification at crossfit north Atlanta. Chuck, John, Bethany, Leah, Austin, and Doug were extremely knowledgeable and professional! I was so impressed at how much we learned. Highly recommend! Thank you.
26 / M / 5'9" / 140lbs
It was getting pretty dicey without bumper plates.
Awesome time at CrossFit Atlas. Couldn't be more impressed with the staff CrossFit sent. Great first step for anybody! Thanks Coaches!
Did clean(squat) & jerk
Kg : 43.5-48.5-53.5-58.5-63.5-68.5(f, clean only)-58.5
Lbs : 96-107-118-129-140-151(f, clean only)-129
Subbed 3 rds. For time of:
7 push press @ 115
14 hang power cleans @ 115
21 BF Burpees
Thank you, Chuck, Bethanie, Leah, John, Austin and Doug for a well-organized and well-led Level 1 weekend. Your enthusiasm, attentiveness and accessibility was most appreciated. Yes, per your instruction, I will steal everything I remember from you and use it in my coaching and training.
Should you ever visit Chattanooga — please visit CROSSFIT HIXSON! We would love to have you in our box. Good luck going into the games!
Five rounds for time:
10 Hang Power Cleans, 95#
Finished @125, first time in years doing this, and it didn't go well on the surgically repaired shoulder.
Now gonna hit yesterday's wod.
A 10 pound improvement over last time. The last rep wobbled a bit, and it took me a couple of steps to get to the point where it was stable before I brought it down. Worst part of this workout was the sunburn on the back of my neck and shoulders.
Small office gym. Had to make due with dumbbells
5 X 50 (heaviest dumbbells)
Then 400 calories on elliptical to get a sweat going.
Started too lite but was concerned about form due to past neck injury. Will know for next time.
probably could have done 10 or 20 more lbs, but decided to play it safe being the first time doing this movement
First time with behind the neck jerks.
Subbed hang clean and push press all sets at 135#. So, not impressed with myself...
@Rian #92, your numbers are astounding. Nice work.
warmup + 15 burpee MU, time cap 4 mins then wod
Seb 95 125 145 165 185(f) 185(f)
Did c&j earlier, shoulders and legs slow.
Brock 95 125 145 165(f) 165 185
Happy Canada day!
Had to respect weight as first time doing this. Dropped bar on last rep after completion and bent ends of my Olympic bar.
M/24/6'2/195 6+months XP
225 -fail (mental)
i had never did this excersice before. I had started doing weight lifting (bar) last week. my score was 30-35-40-45-50-55-57 1/2(f). I'm very
Old PR on this was 245. Also PR'd my OHS at 265. Got it overhead and thought..why not? Success. So a 15 lb PR on OHS and a 55 lb PR on behind the neck jerk.
WOW! I have never done these before and it was a humbling experience. I even broke out my Adidas OLY's AND broke out the Split. My regular Jerk PR is 225# so today was a success.
245# - PR
I was able to get the first 255# attempt, but I pressed it out at the top so I didn't allow myself room to accept it. It was all downhill after that. I wanted to go out on a win so I dropped 10# and took a gain and PR for the seventh set at 245#.
BTW, this was tough mentally more than anything.
Shoulders won't tolerate behind the neck presses or jerks
Push Press 95-115-135-145-155-155-155
1 mile run (7:45)
100 push ups w/25 squats at break (125 total), 5:45
800 meter run (3:35)
100 sit ups (3:28)
Muito obrigado crossfit por proporcionar tanto conhecimento, alegria, e novos desafios!
Muito bom, excelente o curso level 1 aqui em goiania Brasil!
Crossfit level 1 London! Awesome weekend! Professional and fantastic in many ways! I can not wait for all My challenge moments ahead. Learn and Practice myself and others from ground and up Will be My Goal for sure.
My idol bozman, mr no rep himself;), was coaching us together With enthusiastic Denise, very Nice and sweet kimmy, Funny Federico, Ryan With a big R and pushups Pedro.
Thank you all and good luck everyone!
M/26/168cm/67kg final round = 176 lb. (first time this moves)
M36 6'3" 255
Awesome weekend at CrossFit Hampton Roads. Thanks Nicole, Chris, Sara, Todd and Kristin. I am always impressed by the dedication and passion that extends through out CrossFit. Learned so much. Shout out to Sara for a great lecture on nutrition. Its a "hot button" but you did an awesome job making it real. Thanks again...awesome, awesome job!
Thanks Erik, Matt, Davs, Jonny & Hamish. Awesome Level 1 seminar at Crossfit Velocity in Swansea - learnt heaps and can't wait to get after it now!
then did a few sets of OH squat at #135 and 3 rounds of Tabata
Row for calories (59)
Row for calories (~60)
(60 second rest)
Air Squats (between 12 and 20 reps/20 seconds)
Awesome course at Crossfit Hampton Roads! Big shoutout to all the instructors, Nicole, Chris, Todd, Sarah, Kristin, and Doug. Learned a lot of useful information that I plan on carrying with me in the future. Thank you guys!!!
10:00 warm up on elliptical
10:00 cool down on elliptical
I need to get comfortable dropping the bar with bumper plates on the ground instead of trying to set it down. Nearly knocked myself out.
AWESOME!!! The perfect word for the most excellent trainers we got the pleasure to meet this weekend. Thank you guys for beeing so professional and inspiering during Level 1 at Crossfit Central London! Go Go Go!
Aloha to the people at CrossFit Oahu and the incredible seminar Staff for our Level One! Nadia, Camille, Dave, Dave, Kimo, Tommy, Amy, and Jeremy! Your teaching ability was amazing. I will never forget what a privilege it was to have Camille coaching me through my last round of 15 Thrusters and 12 Burbees! Ive never done burpees faster! You can win the games this year Coach Cam!!!!
3 Mile run
1 Through 7
135 # Clean
then Push Press
30 K's to E's
First time back to CF in 7 mos. Feels good to be back.
Got to 135 lbs on behind the neck jerks.
Day 18 of 30 completed
135, 145, 160, 175, 185 missed, 180 missed, 180
Absolutely great course put on by CrossFit Hampton Roads this weekend. Instructors Nicole, Chris, Todd, Sarah, Kristin and Doug were nothing short of outstanding. I definitely dug the vibe and community atmosphere they produced. Unfortunately, I'm addicted to diddy radio now on pandora... The nutrition seminar was broken down perfectly by a ninja. Thanks!!
Cherie,Adriana, Lance, Jesse and Carlos, you guys were perfect! thank you for all teaching this weekend!
No previous PR
Behind the neck Jerk 1-1-1-1-1-1-1
WOW.... I'm still up there on a massive high after completing the level 1 course at Central London. I'm in total awe of the trainers enthusiasm, knowledge, motivation, experience, professionalism & love!! Denise, Adrian, Kimmy, Fede & Pedro you were fantastic & have inspired me to learn & grow in to the best crossfit coach I possibly can. A brilliant course, the correct balance of practical & theory, no questions unanswered. Well done guys....and we'll done to my fellow level 1 attendees
Level 1 cert @ Crossfit Oahu was amazing! All the reps/trainers made the 2 days an awesome experience! Thanks for sharing your time, knowledge and experience! Much appreciated and now the journey begins!!!!!
Great weekend in Swansea - than you to Erik, Matt, Davs, Hamish and Jonny, for showing us how the experts coach. Really inspirational, thank you guys. Susannah
Thanks to crossfit velocity swansea for hosting great level one weekend. Massive thanks to matt, erik, jonny, hamish and daf cos I just got my first strict muscle up-three in fact! All thanks to the crossfit community 😀💪
95 x 5
105 x 5
115 x 3
125 x 1
135 x 1
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1
195 x 1
205 x 0
That looks like and awesome time for the kids, I know mine would talk about a night like that for ages. We hit the local ballpark on occasion and my kids love when they get a chance to run the bases, but this Cavs games looks over the top!
BHJx1: 95, 105, 115, 125, (135F), 130, 125
195-195-195-205-195-185-185 perhaps I am misunderstanding this WOD but I worked up to my 1RM then started the workout, I also didn't count failed attempts.
Followed by 60 burpee pullups 7:44
Aloha CFL1 Oahu.
Thank you for a fantastic weekend. Ive walked away with a headfull of knowledge, and my squat is a lot better. Very talented seminar staff, Dave SAC, Dave L,(thanx for the help with my muscle ups) Tommy (loved the nutrition lecture),Kimo, Jeremey, and the beautiful,and very talented ladies, Nadia, Camille, and Amy.
week 3 back, much worse than last time:
Dip too deep, jump too high, lunge too short, leaning forward, soft torso, weak extension of arms, that was the feedback I got today. Room to improve.
Cheers to all the guys, Ryan, Kimmy, Denise, Boz, Pedro, Fede, for their excellent informative level 1 trainer course. Much appreciated the hard work the team put in!
105, 115, 125, 135, 145, 155, 160
135, 155, 175, 185, 205, 225 (f), 210
WU while helping others do total at house.
Remembered to tighten lumbar on last couple of reps. If I'd remembered this earlier, prob could've done more as last 2 sets pretty easy after failing twice @ 215. Didn't think about split jerking this time.
Not bad. Possibly more if I was at Triangle. Had to be careful @ Clubworx. Split jerks last 2. Good job keeping core tight & pressure on o/s of legs. Get tighter range on loads next time.
Worked up to 315# PR
added OHS for PR as well.
Failed at 185.
95, 115, 135, 155, 155, 155, 155
3rounds of burgener warm-up
95 pound behind the neck Jerk, 10 reps
front push jerk
45 x 10
75 x 7
95 x 5
115 x 3
155,175,190(F),175,180,180,180 (1045) 04.09.11
r – l – r – l – r – r – l – l – l - r