July 8, 2013

Monday 130708

Front squat 3-3-3-3-3 reps

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CrossFit Level 1 Certificate Courses: CrossFit USD, CrossFit Country, CrossFit 5th Ave, NorCal CrossFit, CrossFit Verve, CrossFit Refinery, CrossFit Ann Arbor, Alamo CrossFit, CrossFit Colosseum, CrossFit the Royal Guards, CrossFit STHLM (Stockholm), CrossFit Rocks, Punk CrossFit, CrossFit Thames.
CrossFit Coach's Prep Course: CrossFit STHLM (Stockholm), CrossFit Belltown.
CrossFit Kids Courses: CrossFit Firepower.


"Women's Wait" by Andrea Maria Cecil, CrossFit Journal article [pdf]

Posted by Pukie at July 8, 2013 5:00 PM
Comments

Yes! First comment! Best two days I have ever spent in a center! Am brand new to the CrossFit world but can promise you I will be living the rest of my life in the crossfit world. Team was awesome, met the next winner of the crossfit games, go Rory! And can't wait to improve and learn and grow and help others become as excited as I am about what I have just been exposed to this weekend. Thanks crossfit.

Comment #1 - Posted by: matthew francis at July 7, 2013 5:28 PM

Went to the CF Kids course in Milton Canada this weekend and had an absolute blast! Thank you all for the great experience!

Comment #2 - Posted by: Fernanda at July 7, 2013 5:30 PM

Love this crossfit journal article!!! Thank you for articulating this important problem so well. It's so frustrating, but talking about it, and bringing the issue to light is the only way for change to be possible. One day, women's sports will be portrayed as more than a sideshow by the media. Looking forward to part 2!

Comment #3 - Posted by: Dodger at July 7, 2013 5:36 PM

Went to the Level 1 Certificate class at CrossFit Country in Oveido this weekend. The instructors were a class act. Very informative and energetic. The facility was state of the art.

Comment #4 - Posted by: Alicia at July 7, 2013 5:39 PM

A big thank you to Mike G., Chris, Chuck, Coach Andy, Gregg, Leah, and Jenni for an awesome level 1 cert in Oviedo, FL this weekend! It was great to meet you guys and to see some of you again :)

Comment #5 - Posted by: Jessica at July 7, 2013 5:40 PM

Great weekend with Cherrie Chan, Lance Cantu Jesse Ward and Gabo! Crossfit Lvl 1 Trainer Course at Punk Crossfit, Goiania, BRAZIL!

Comment #6 - Posted by: Yamande at July 7, 2013 5:41 PM

Excellent weekend with Cherie Chan, Lance, Jesse, Gabo... Lvl 1 trainer goiania - Brazil!!

Comment #7 - Posted by: Nilson at July 7, 2013 5:46 PM

What an awesome time at the CrossFit Kids course in Milton at RCFP. Thanks to the awesome trainers!! Such a great weekend, filled with so much information on how to bring CF to kids.

Comment #8 - Posted by: Steph A (W/32/68"/165 at July 7, 2013 5:51 PM

Had an amazing weekend in Denver with the best seminar crew around. Good luck to everyone that came and rocked out at Crossfit Verve!!!

Comment #9 - Posted by: Ashley at July 7, 2013 6:02 PM

Great weekend with Cherrie Chan, Lance Cantu Jesse Ward and Gabo! Crossfit Lvl 1 Trainer Course at Punk Crossfit, Goiania, BRAZIL!

Comment #10 - Posted by: Paulo Albuquerque at July 7, 2013 6:07 PM

The best weekend!
Remember the promise 20 comments u guys gonna do our workout... and no scaling.
Goiania - Brasil

Comment #11 - Posted by: Renato at July 7, 2013 6:08 PM

The best weekend!
Remember the promise 20 comments u guys gonna do our workout... and no scaling.
Goiania - Brasil

Comment #12 - Posted by: Renato at July 7, 2013 6:09 PM

Did this three days ago.
60-70-75-80-85
(kgs because I'm Aussie)

Comment #13 - Posted by: Kizza m/30/183/80 at July 7, 2013 6:14 PM

Go, go, Goiânia! Thank you all, Cherie, Lance, Jesse, Sérgio, Larissa, Paulo, Ricardo and Paulo! :P

Comment #14 - Posted by: Gabriel Bosak at July 7, 2013 6:40 PM

Go, go, Goiânia! Thank you all, Cherie, Lance, Jesse, Sérgio, Larissa, Paulo, Ricardo and Paulo! :P

Comment #15 - Posted by: Gabriel Bosak at July 7, 2013 6:41 PM

Go, go, Goiânia. Thank you all!

Comment #16 - Posted by: Gabriel Bosak at July 7, 2013 6:42 PM

baaaaaaaaaaa i did this today as my strength portion of my workout i did 30kg/40kg/50kg/54kg/56kg

Comment #17 - Posted by: Ryan at July 7, 2013 7:19 PM

Thanks to the wonderful seminar crew in Denver. I learned so much and had a great time.

Comment #18 - Posted by: Stephanie M. at July 7, 2013 7:26 PM

Thank you coaches for your dedication, knowledge and enthusiasm this weekend in TORONTO Level 1 Certificate course! You were all amazing role models. I feel so proud to be part of the Crossfit family!

Comment #19 - Posted by: Misa at July 7, 2013 7:38 PM

What a fantasic weekend in Miton this weekend at RCFP for the CrossFit Kids course! Such an amazing seminar staff and I was very happy to find out that some of what I learned this weekend about coaching kids can carry over to coaching adults!

Comment #20 - Posted by: Chris at July 7, 2013 7:39 PM

Crossfit Lvl 1 Trainer Course at Punk Crossfit with Cherrie Chan, Lance Cantu Jesse Ward and Gabriel, in Goiania, Brazil...one of the best best moments in my life!

tomorrow I will do this workout!

Comment #21 - Posted by: Marcelo Warriordiet at July 7, 2013 7:43 PM

Attended CrossFit Kids in Milton today and it was absolutely amazing! Thanks to coach John, Kelly, Keegan, Meghan and Ali for teaching and equipping us with the tools to change kids lives! You guys are a awesome talented group and truly appreciated!

CrossFit Kids Rocks!

Comment #22 - Posted by: Jorge at July 7, 2013 7:43 PM

Attended the level 1 course in Toronto this weekend.
Austin and his red shirt crew were engaging and entertaining, had a lot of fun and learned a great deal .
Win loose or draw, it was time well spent

Comment #23 - Posted by: Regan Moore at July 7, 2013 8:06 PM

I truly believe we got very lucky with the instructor crew we had at the Verve in Denver, Co. The caliber of trainers was second to none. Huge thanks to Eric, Dave, Matt, Sarah, Kristin and Zac, and to the members of Crossfit Verve for giving up their box for the weekend. It was life changing!

Comment #24 - Posted by: Jonathan jensen at July 7, 2013 8:28 PM

A big thank you to Mike G., Jenni, Leah, Gregg, Coach Andy, Chris, and Chuck for an awesome level 1 cert in Oviedo, FL this weekend! I was nice meeting you guys and seeing some of you again :)

Comment #25 - Posted by: Jessica at July 7, 2013 8:32 PM

An excellent weekend with Cherrie Chan, Lance Cantu Jesse Ward and Gabo! Crossfit Level 1 Trainer Course at Crossfit Punk, Goiania, BRAZIL!
I wish you all good luck!
Thank you a lot I hope see you again !!!
Take care!
UUUUHHAAAAA CROSSFITERS

Comment #26 - Posted by: Diogo Roque de Souza at July 7, 2013 8:33 PM

I truly believe we were very lucky with the instructor crew we had at Crossfit Verve in Denver this weekend. They were second to none! A big thanks to Eric, Matt, Dave, Sarah, Kristin and of course Zac. And also a thank you to the members of Verve for giving up their box to us. It was life changing!

Comment #27 - Posted by: Jonathan jensen at July 7, 2013 9:10 PM

I attended Level 1 at Crossfit Country this weekend. I had an amazing time and learned so many new things and gained strength and better understanding in the areas I already knew. The coaches were amazing and gave so many great cues to better all the different learning styles of athletes.

Comment #28 - Posted by: Denise at July 7, 2013 9:20 PM

thanks for a great weekend, I picked up lots of good tips to help me with my own technique.
Also thanks for the tip on concept 2 rowers, that they give discount to CF Affiliates, as co owner of CFCoaction it was great info

Comment #29 - Posted by: Jon cotterill at July 7, 2013 9:22 PM

Had my Level 1 Seminar in Copenhagen this weekend with:
Denise "Scream in the corridor" Thomas
Steve "Overly Handsome British Guy" Haydock
Danny "Baggins" Watson
Phil "Ricky Martin" Imbusch
EC "Nutrition Guru" Synkowski
Marco "Bapiti Bopity" Ferrari

Great coaching, fun and informative lectures, great visual demonstrations of the movements by Baggins and BapitiBopity on the Squat, Press and DL/Medball-Clean. Learned so much over the course of the weekend and will definitly look in to educate me more in the line of Crossfit, hopefully Coach Prep. course in the early 2014.

Can definitly recommend the Level 1 seminar for anyone intrested in learning and perfecting the 9 fundamental movements and learn the most common faults in these. Got a lot to work on now that i'm at home in my box, but that gave me a new spark to intensify my training, but inly when i can deliver the right mechanics udner consistancy!

Thank you for a great weekend and i hope to see all of you coaches in the future, would like to visit you'll at your own boxes!!!! :D

Comment #30 - Posted by: Jerry Onmalm at July 7, 2013 9:47 PM

Thanks to Nicole, Todd, Fede, Nolan an Jobst for an unforgetable L1 experience in Stockholm.
Went home and applied Nicoles feedback on my push jerks. PR´d by 5kg (#10), i think i finally got it :) Old dogs adapt slowly.

Comment #31 - Posted by: Mikael Wirén M37/187cm/83kg at July 7, 2013 10:29 PM

Thank you Nor Cal CrossFit for hosting an AWESOME Level!!! Thanks to all the great coaches; Miranda, Jason, Dave, Pat, Katie and Hollis along with one of the best "movers" EVER Michele. You guys were great to learn from and I can't wait to implement all the new found knowledge.

Comment #32 - Posted by: Edward Madani at July 7, 2013 11:15 PM

3 2 1 Brasil!!!

Comment #33 - Posted by: Yamande at July 7, 2013 11:38 PM

Had an awesome weekend in Copanhagen! The staff was awesome and id do it again a thousand times!

Comment #34 - Posted by: Victor Jörnung at July 7, 2013 11:42 PM

Huge thanks to the team at the Brisbane Cert this weekend. You guys are inspirational. Had an awesome weekend I'm not gonna lie, I was slightly gutted we didn't get to do Fran

Comment #35 - Posted by: Nina Neems at July 8, 2013 12:05 AM

CrossFit Level 1 seminar Copenhagen. Thanks to Steve, Phil, Denise, EC, Marko, Danny & Ole for a smashing seminar!!!

Comment #36 - Posted by: Rasmus at July 8, 2013 12:21 AM

75-80-82.5-85-85 (kgs)
m/31/167

Comment #37 - Posted by: steve m at July 8, 2013 12:56 AM

Crossfit Level 1 in Crossfit Sthlm this weekend. Amazing experience and thanks to Nicole, Jobst, Todd, Nolan and Federico for you fantastic work over the weekend. Come back soon

Comment #38 - Posted by: Rickard at July 8, 2013 1:02 AM

HUGE thanks to the staff and the great athletes at the seminare in Stockholm! Extremely motivating and useful! 3, 2, 1 - Hell yeah! Love Hanna

Comment #39 - Posted by: Hanna Moisander at July 8, 2013 1:04 AM

Great and fantastic Coach's prep in Seattle! The instructing staff were amazing and extremely knowledgeable. The facility was outstanding! If you ever have a chance to visit CF Belltown....do it!! Overall the best course if taking so far!

Comment #40 - Posted by: Bruno at July 8, 2013 1:25 AM

90-90-100-110-115(kg)
m/21/85kg

Comment #41 - Posted by: Ryan at July 8, 2013 1:27 AM

125-135-145-155-160
M/34/150

Comment #42 - Posted by: Jeremy at July 8, 2013 2:13 AM

Had an awesome time in Copenhagen! We had great instructors who gave very valuable lectures and demonstrations. I will definitely use the information that I gained and recommend fellow Crossfitters to take a Level 1 course as well. I met some cool people, but didn't get their contact info. My Facebook name is Steve Dulnuan from Gislaved, Sweden. Take care and good luck!

Comment #43 - Posted by: Steve Dulnuan at July 8, 2013 2:37 AM

Had an incredible time at the level 1 course in Oviedo Fl. Mike, Andy, Leah, Chris, Jenni, Gregg, and Chuck were the best coaches I have ever worked with and they reinforced that CrossFit is definitely something that I want to be a part of. Thanks for a great weekend coaches! I will see some of you again soon no doubt. Good luck to everyone.

Comment #44 - Posted by: Michael at July 8, 2013 2:46 AM

135-155-185-195-205lbs

Comment #45 - Posted by: gb 45/m/71"/185# at July 8, 2013 3:07 AM

It was such an awesome weekend! So much more than what I thought it would be :D Lily, Doug, Drumm & Danny - you guys made it fun and easy to understand all that info! Thank you :)

Comment #46 - Posted by: Faizah at July 8, 2013 3:29 AM

Thanks to Nicole, Todd, Fede, Nolan an Jobst for an awesome weekend in Sthlm. My best decision ever to take the L1 course! Now can the real journey begin :)Thanks a lot again!

Comment #47 - Posted by: Eric Lindgren at July 8, 2013 3:43 AM

34 / M / 158 / 5' 6"

155 - 185 - 195 - 205 - 215

Comment #48 - Posted by: Matt at July 8, 2013 4:10 AM

155
175
185
165
155

Comment #49 - Posted by: Joe Northside m/34/70"/200 at July 8, 2013 4:15 AM

M/31/187

185
225
275
315F
285F

Comment #50 - Posted by: Newmann at July 8, 2013 4:50 AM

Great thanks to Jami,Jonny,Hamish,Matt&Ernest from London Thames course. Perfect,safe,efficient and effective weekend.

Comment #51 - Posted by: Bart at July 8, 2013 4:59 AM

155 - 175 - 185 - 205 - 225

M/29/75"/195

Comment #52 - Posted by: Deacon at July 8, 2013 5:07 AM

135 145 155 165 185

Comment #53 - Posted by: Matt Y. at July 8, 2013 5:57 AM

travel WOD (sluggish this morning)

5 rounds
10 burpees
10 DB thrusters (30lb)
10 situps
10 HSPUs
10 DB swings (50lb)

15:40 - weak, weak, weak

M/52/193lb

Comment #54 - Posted by: Mazz at July 8, 2013 6:01 AM

Thank you to Crossfit Country and Level 1 trainers Mike G, Jenni, Leah, Chuck, Chris, Coach Andy, and Gregg. They love what they do and it shows in every minute of the weekend. Their enthusiasm is inspiring in ways unknown to mankind!

Comment #55 - Posted by: Dawn at July 8, 2013 6:06 AM

M/40/5'10"/189lbs

170
175
185
195
205

Comment #56 - Posted by: Playoff Beard at July 8, 2013 6:20 AM

Attended level 1 course at Oviedo, FL, coaches were amazing and showed how true coaches should help and train athletes with intensity based on proper technique.

Comment #57 - Posted by: Brian at July 8, 2013 6:26 AM

Did HOPE WOD

3 rds - I min each / rest 1 min end round
Burpees
Power Snatch - 45#
BJ - 20in
Thrusters - 45#
Pullups

72/72/66 - Total reps - 210

OMG - I had to dig deep to keep going! Wake up M52:)

Comment #58 - Posted by: Energizer Bunny at July 8, 2013 6:37 AM

145-155-165-165-170-175

Comment #59 - Posted by: Jim R. M/50/5'8"/160 at July 8, 2013 6:39 AM

Thank you to Crossfit Country in Oveido, FL, for the hospitality and for sharing your amazing box, and to Leah, Jenni, Chuck, Chris, Mike G, Andy and Gregg for being so willing to teach us how to help others through applying the CF prescription. We had an great experience and hope to see you all again! Mike and Leah...give 'em hell at the games!! We'll be cheering you on!!

Comment #60 - Posted by: Kelly Schultz at July 8, 2013 6:49 AM

What an awesome experience we had at Crossfit Cluntry in Oviedo, FL!! Thank you Leah, Jenni, Mike, Chris, Chuck, Andy, Gregg for being so motivating. What an AWESOME weekend.

Comment #61 - Posted by: Sarah B at July 8, 2013 6:49 AM

135
155
175
185
195

29/M/5"9"/165

Comment #62 - Posted by: SGA at July 8, 2013 6:54 AM

135 185 225 245 275x1

Comment #63 - Posted by: mike vinson at July 8, 2013 6:59 AM

Coaches Prep Course at CrossFit Belltown was amazing! Came back with a ton of new knowledge and things to work on to make me a better coach! Thanks to Austin, Nadia, and Adrian for sharing their time and brain-power!

Comment #64 - Posted by: Kyle at July 8, 2013 7:10 AM

Shoutout to Crossfit Verve! Had a great time learning with everyone, thanks for the awesome experience!

Comment #65 - Posted by: Amanda at July 8, 2013 7:11 AM

Attended CF level 1 in Boise this weekend…absolutely world class staff across the board. Led by Curtis Bowler; Chris, Rory, Kevin and Mike did an amazing job at communicating each block of instruction, facilitating demonstration performance all while keeping the class energized and focused. I was very impressed to see how well the instructors were synchronized through-out the entire weekend. Hands down the best training I have ever received…well worth the investment. I’m ready to transition my fitness program exclusively to CF and help others do the same.

Comment #66 - Posted by: Ryan B. at July 8, 2013 7:18 AM

A huge, huge THANK YOU to CrossFit Country in Oviedo, Fl. and to our AMAZING Instructors: Leah, Jenni, Chuck, Chris, Coach Andy, Gregg, and Mike!!! The experience I had this weekend at the Level 1 Trainer course was OUTSTANDING!!

Comment #67 - Posted by: Lori M at July 8, 2013 7:51 AM

M/35/5'9"/160

205
210
215
220
215

Comment #68 - Posted by: Antun Karlovac at July 8, 2013 8:09 AM

"Elizabeth" make-up:

11:55 Rx'd with a whole lotta sandbaggin'! : )

Still one my all-time fav's!

Comment #69 - Posted by: james.patrick [M/51/66"/135] at July 8, 2013 8:38 AM

165
175
185
195
205

Comment #70 - Posted by: HaSt at July 8, 2013 8:59 AM

Hey Guys, I would like to say thanks for the amazing weekend. It was fantastic.
I'm congratulate Cherie Chan and the others instructors Jesse, Lance, Gabo, Larissa, Paulo, Ricardo and Sérgio for the level one course. Now I can understand properly and I'll continue to train hard to get more and more fit. Thanks Guys!!!

Comment #71 - Posted by: Jorge Brito at July 8, 2013 9:03 AM

M 42/185/6'0"
145
165
185
195
200

Comment #72 - Posted by: Mike at July 8, 2013 9:06 AM

I have no words to describe how happy I am, to meet new people, learn more about a incredible method that is able to transform people, give more life to live!! Thanks to Jesse Instructors, Gabo, Lance and Cherie, parabens and continue to develop the optimal working of you!! Thanks to Punk, Ricardinho and Jose. Congratulations to all!! Let's Workout!!

Comment #73 - Posted by: Thiago Pagotto at July 8, 2013 9:16 AM

M/31/5'6"/150

W/Ux3 rds:

15 Pull ups
15 Dips
15 Squats
30 Sit ups
5 HSPU

WOD (in lbs):

95
115
135
165
185

Comment #74 - Posted by: IanJ at July 8, 2013 9:32 AM

Front squat 3-3-3-3-3 reps
135, 185, 225, 275, 315

Wide stance powerlifting back squat of 475... Gotta work on my front to back squat ratio

Comment #75 - Posted by: Slayer 32/M/6'1/240 at July 8, 2013 9:39 AM

M/23/5'11"/183

185-225-250-275-275

did 290 last time.

Comment #76 - Posted by: Miles Forks at July 8, 2013 9:42 AM

135
155
165
185
185

Comment #77 - Posted by: Matthew m/33/6'2"/175 at July 8, 2013 9:48 AM

Great Level 1 cert in Stockholm. Thank you Nicole, Jobst, Todd, Nolan and Federico. Awesome work guys.

I was so pumped up when the course was finshed that i thaught my neighbour the deadlift and we did a wod with deadlifts and 200 m running x 5.

Best weekend in a long time. Thank you.

Fredrik

Comment #78 - Posted by: Fredrik Sjöberg at July 8, 2013 9:49 AM

Sucks I am new to Crossfit.... I think I should have narrowed the gap and started heavier.
95
115
135
155
185

Comment #79 - Posted by: Xavier at July 8, 2013 9:55 AM

I can't wait to start training with confidence at our local CrossFit gym! I'm so excited to have the opportunity to positively impact others with what I've learned from some of CrossFit's very best! Thank you, Matt, Eric, Zac, Dave, Sarah, and Kristin! You are great teachers!

Comment #80 - Posted by: Jacquie at July 8, 2013 9:56 AM

Interning for Level 1 staff....great weekend at Refinery in Boise...as for Chris M, well, he's just so easy on the eyes!

Comment #81 - Posted by: mike ford at July 8, 2013 9:58 AM

M/35/5'8"/162

95
115
135
155
175

Comment #82 - Posted by: Jiggastemple at July 8, 2013 10:00 AM

165-175-175-175-175

Comment #83 - Posted by: Victor 180/26/6'1" at July 8, 2013 10:01 AM

F/51/5'6/123
95-100-110-120-125(2 ) afraid to try the third no bumper plates in my basement

Comment #84 - Posted by: D.S. at July 8, 2013 10:19 AM

I had an AMAZING weekend with Cherie, Jesse, Lance and Gabo at Punk CrossFit in Goiânia! You're awesome! Can't describe the feelling! Thank you, and remember the promise! Hahahah you're so fun!

Comment #85 - Posted by: Anna Paula at July 8, 2013 10:25 AM

150
140
140
170
160

Comment #86 - Posted by: Jacob at July 8, 2013 10:30 AM

BW 138.2 today

205
215
225
230
235 (3 rep FS PR)

All reps full-ROM A2A. Front rack position felt solid and had good posterior chain activation today.

Comment #87 - Posted by: Bill M. m/48/5'3"/135 at July 8, 2013 10:33 AM

185
205
205
225
225 (down 30# from pr but concentrated on better form / rom)

Comment #88 - Posted by: coyo at July 8, 2013 10:50 AM

m/26/168cm/67kg 169-180-183.7-191.5-197.5

Comment #89 - Posted by: adnan özcan at July 8, 2013 10:50 AM

Carole

50 bench dips
run elliptical 400m
50 push-ups
run elliptical 400m
50 hspu, feet on smith machine bar

15:56

Kevin

Deadlifts, sets of three. Worked up to 285#

Comment #90 - Posted by: Kevin C. (M/54/5'11"/182) at July 8, 2013 11:00 AM

Bill- nice comeback from your "off" day!

Comment #91 - Posted by: Kevin C. (M/54/5'11"/182) at July 8, 2013 11:01 AM

Comment #79 - Posted by: Bill M. m/48/5'3"/135 at July 8, 2013 10:33 AM

Comment #82 - Posted by: Kevin C. (M/54/5'11"/182) at July 8, 2013 11:00 AM

Good work fellas!

Comment #92 - Posted by: Playoff Beard at July 8, 2013 11:12 AM


Did HOPE WOD from Saturday

3 rds - 1 min of each/ 1 min rest
burpees
power snatch - 45#
Box Jump- 20in
Thrusters - 45#
Pullups

72/72/66 - 210 Total

3 mile run

I had to dig deep to keep going in this one! Wake up M52!


Comment #93 - Posted by: Energizer Bunny at July 8, 2013 11:14 AM

Just an incredible weekend at Punk CrossFit, Goiânia Brasil. Thanks Cherie Chan, Gabriel (Gabo), Jesse and Lance for the patience and all the knowledge about CrossFit.

Comment #94 - Posted by: Rafael C. at July 8, 2013 11:15 AM

40kg
40kg
50kg
50kg
60kg

Comment #95 - Posted by: MÜR at July 8, 2013 11:20 AM

m/26/185/6'1

Just started crossfit in may and have fallen in love with. Already notcies huge gains!! Crossfit for life!!

135 145 155 165 175

Comment #96 - Posted by: Cassidy at July 8, 2013 11:21 AM

Kevin and Playoff Beard -- thanks, guys!

Comment #97 - Posted by: Bill M. m/48/5'3"/135 at July 8, 2013 11:23 AM

#79/Bill, 70% above your BW...wow. You using a squat rack? I have bumpers in my barn gym, but don't like to dump weight that might take out my rower or GHD.

#82/Kevin...looking strong!

Comment #98 - Posted by: Jim R./50/5'8"/160 at July 8, 2013 11:28 AM

Jim -- yes, I use a squat rack for anything like this. I wish I could clean 235 off the ground and then do 3 front squats! I don't worry too much about bailing out on squats because the bar isn't that far off the ground if I get stuck at the bottom.

Comment #99 - Posted by: Bill M. m/48/5'3"/135 at July 8, 2013 11:46 AM

M/41/5'11"/206

1 set every 2 min.

(kg) 60-70-80-90-100

Comment #100 - Posted by: Jose-Luis Morales at July 8, 2013 11:51 AM

135-3/165-3/185-3/205-3/215-1

Comment #101 - Posted by: Anger Ranger M/37/168 at July 8, 2013 12:21 PM

M/34/5'10"/185
Front Squat, Smythe Machine
95 x 10
135 x10
135 x10
135 x3
185 x3
205 x3
225 x3

Deadlifts
225 x3
275 x3
315 x3
365 x1

Comment #102 - Posted by: Teo at July 8, 2013 12:23 PM

Goiânia.... #BrasilRules

Comment #103 - Posted by: Thiago at July 8, 2013 12:28 PM

Goiânia!!! #BrazilRules

Comment #104 - Posted by: Thiago Dezingrini at July 8, 2013 12:32 PM

PB- thanks! Good to see you back posting. You sure haven't lost anything. Nice job yourself!

Comment #105 - Posted by: Kevin C. (M/54/5'11"/182) at July 8, 2013 12:32 PM

185-205-225-245-250

Comment #106 - Posted by: JBS at July 8, 2013 12:41 PM

Jim- Thanks! I wish I could squat with you guys, but, the knees are a lot happier if I don't. That was the reason for the deads.

Comment #107 - Posted by: Kevin C. (M/54/5'11"/182) at July 8, 2013 12:41 PM

Did HOPE WOD

W/u 2 mile run

3 rds- 1 min each / 1 min rest
Burps
Power Snatch- 45lb
Box Jump - 20 in
Thruster- 45lb
Puuups

72/72/66 - 210 total

1 mile run

Totally wiped out!! Wake up M52!

Comment #108 - Posted by: Energizer Bunny at July 8, 2013 12:56 PM

19 / M / 6'1" / 211lbs

185
215
220
222.5 (old PR)
225 (new PR)

I did Elizabeth prior to this WOD. I won't be doing that again

Comment #109 - Posted by: FSmartinez at July 8, 2013 1:00 PM

Had to wait till the end of the day,
And did both Hope and Elizabeth yesterday but was feeling surprisingly fresh =S

Ok So started at 50 an made my way up

3 clean sets at each weight, with a pause at the bottom of the squat.

50kg
60kg
70kg
80kg
85.5kg

Think i'll start at 60kg next time =D

Comment #110 - Posted by: James C at July 8, 2013 1:00 PM

Fantastic Seminar at the Crossfit Refinery in Boise, ID. I love the energy of all the staff and the professionalism. The jokes were much enjoyed.

Comment #111 - Posted by: Mindy Wilson at July 8, 2013 1:11 PM

135
155
165
185
205
m/41/215/5'11
crossfit newb

Comment #112 - Posted by: Scott A. at July 8, 2013 1:13 PM

Jim R, Miles Forks, D.S., Jose-Luis - nice work everyone! I need to lose some weight and work harder to hit these at BW

Bill M - really impressive FS to BW ratio!

Kevin C - nice DL... I noticed your subs usually take pressure off the knees. Carole must have shoulders of steel after yesterday's Elizabeth!

Playoff Beard - good to see you posting again

Comment #113 - Posted by: Joe Northside m/34/70"/200 at July 8, 2013 1:21 PM

135
145
155
165
185x2, fail

Comment #114 - Posted by: Tim P. at July 8, 2013 1:24 PM

Joe- I couldn't believe she picked that for a workout today, after Elizabeth. I wouldn't have, that is for sure.

You are almost to body weight! Maybe next time.

Comment #115 - Posted by: Kevin C. (M/54/5'11"/182) at July 8, 2013 1:28 PM

Joe Northside -- thanks! As you probably already know, Carole posts here occasionally to remind the rest of us how it's supposed to be done : )

Comment #116 - Posted by: Bill M. m/48/5'3"/135 at July 8, 2013 1:36 PM

190, 198, 210, 210, 210, 220

Comment #117 - Posted by: Mergi at July 8, 2013 2:00 PM

135-155-185-205-225 not bad.

Comment #118 - Posted by: Dan at July 8, 2013 2:04 PM

Couldn't get to a gym today, so did the WOD twice with 2 different sized concrete window sills!

Comment #119 - Posted by: Simon Boote M/42/80kg/6' at July 8, 2013 2:23 PM

Last time I did front squats was May 5. The WOD was 10 reps x 5 sets. I wrote: "65-65-75-75-70 (had to scale back on last set)"

Today for the 3 reps x 5 sets:
75-95-105-115-125
I don't think I could've completed more than 1 rep at 130 today, but I'm pretty stoked.

Comment #120 - Posted by: Glorybelle (F/44/5'5/134) at July 8, 2013 2:25 PM

It was a fantastic weekend at the Level 1 course in San Diego! I learned a lot and had a blast! Thank you!

Comment #121 - Posted by: Karen Schneekluth at July 8, 2013 2:28 PM

afternoon workout

Five rounds for time:
10 Sumo deadlift high pull, 45#
10 Hang power clean, 45#
10 Snatch balance, 45#

11:13

Comment #122 - Posted by: Joe Northside m/34/70"/200 at July 8, 2013 2:37 PM

Inspired by the great numbers people are lifting.

@Mazz, keeping up on the usual pace when traveling is tough. You still got the work done. :)

@D.S. and Bill M., way to go!
Bill, glad you're feeling better today.

Kevin C., nice DLs.
And Carole, great WOD, wow!

@Simon Boote, not that's a great example of no excuses.

Comment #123 - Posted by: Glorybelle (F/44/5'5/134) at July 8, 2013 2:38 PM

Congrats to Kim D and all the new Coaches!

Comment #124 - Posted by: J Hodge at July 8, 2013 2:41 PM

Had a blast at CrossFit Verve this weekend, thanks to Eric, Dave, Zac, Sarah, Kristin, and Matt! You guys are frickin' awesome!

Comment #125 - Posted by: JJ at July 8, 2013 2:47 PM

@Simon, oops, I meant "now that's a great example," and not "not".

Comment #126 - Posted by: Glorybelle (F/44/5'5/134) at July 8, 2013 2:52 PM

Dropped in at a crossfit affiliate on vacation today.
WOD -
3 rounds for time:
30 squat cleans 95lbs.
30 kettlebell swings 20kg
800 meter run
35:32

Comment #127 - Posted by: Murphinator - M/ 5'10"/ 185lbs at July 8, 2013 3:05 PM

75/85/95/105/115

Will start a little heavier next time.

F/42/127/5'9"

Comment #128 - Posted by: Trina at July 8, 2013 3:08 PM

95/95/105/105/115

Comment #129 - Posted by: Nelson at July 8, 2013 3:20 PM

Great CFK course this weekend in Milton, Ontario, Canada! Instructors were stellar at delivering simple, effective cues that will work on any kid (even those in their fourties!). I would highly recommend this course for all who coach, regardless of the age of the client. You will be better at what you do because of it!

Comment #130 - Posted by: Kayte at July 8, 2013 3:22 PM

Scaled for my CoCr & Polymer Knee
Front squats: 5 x 3 reps with 135lbs
400m Sled Drag with 105lbs
Être prêt
M/55/6’/210

Comment #131 - Posted by: Pete In Sun City at July 8, 2013 3:23 PM

Glorybelle -- thanks! Nice of you to notice.

Comment #132 - Posted by: Bill M. m/48/5'3"/135 at July 8, 2013 3:28 PM

Front squat 3-3-3-3-3 reps

Kg : 43.5-53.5-58.5-63.5-68.5
Lbs : 96-118-129-140-151

squat clean and then did 3 squat(no rack)
Shoulder pain

Comment #133 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at July 8, 2013 3:34 PM

185-205-225-235-245-255-265

Was hoping for 245 (PR), but felt good so I kept going till I found my 3RM.

Comment #134 - Posted by: Kris m/36/5'10"/165lbs at July 8, 2013 3:39 PM

M/35/5'10"/184
115-135-145-155-165 pounds

Comment #135 - Posted by: Brian P at July 8, 2013 3:47 PM

Just participated of Level 1 trainner and can't really believe it took me so much time to do it, CrossFit is the lifestyle I needed, thank you to everyone who were here in Brazil showing us about this amazing sport! Hope to do the level 2, Coach and the sky is the limit.

Comment #136 - Posted by: Djore Fleming at July 8, 2013 3:58 PM

In kg's:

95-100-105-110-115(pr)

Felt quite good, still need more work on midline stability though.

Comment #137 - Posted by: twi at July 8, 2013 4:05 PM

135, 155, 175, 195, 205

Comment #138 - Posted by: Pacers at July 8, 2013 4:16 PM

M/25/190
Wod. 3-3-3-3-3 FS
155
185
205
225
245 (new pr)

Felt I could've done 255 but my form would've been off. Love heavy squat days

Comment #139 - Posted by: Richie at July 8, 2013 4:20 PM

Saturdays WOD

3 rds - 1 min at each / 1 min rest
Burpees
Power Snatch - 45#
Box Jump = 20 inch
Thruster - 45#
Pullups

72/72/66 - 210 total

3 miles

Wiped out!!

Comment #140 - Posted by: Energizer Bunny at July 8, 2013 4:29 PM

M/39/185
Couple extra reps rx'd at the box.
135
165
185
195
205
210
205

Comment #141 - Posted by: Wally at July 8, 2013 4:32 PM

205
225
245
255
265 +1 fail

Comment #142 - Posted by: Ramsey at July 8, 2013 4:39 PM

M/32/6'2"/180
145
155
165
175pr
185pr
Extra:
190x2
205x2(only hit 1x, core wasn't ready)

Comment #143 - Posted by: Howev at July 8, 2013 4:54 PM

Results stuck in filter, so condensed version is
75
95
105
115
125

Comment #144 - Posted by: Glorybelle (F/44/5'5/134) at July 8, 2013 5:12 PM

FSx3: 95, 125, 135, 145, 155 (+5lb)

Comment #145 - Posted by: Harpo m/46/5'7"/145 at July 8, 2013 5:23 PM

135
165
185
205PR
225PR

M/32/170#/5'8"

Comment #146 - Posted by: Arcticrlf at July 8, 2013 5:28 PM

155/185/205/225/235

Comment #147 - Posted by: Rowan M/48/5'5"/150 at July 8, 2013 5:34 PM

Outstanding job Glorybelle! You almost got body weight for three.

Comment #148 - Posted by: Kevin C. (M/54/5'11"/182) at July 8, 2013 5:41 PM

135# x 5,5,5,5
185# x 3,3,3,
225# x 3,3
250# x 3

Then mini strongman wod of 30s backwards tire drag with 90#/pullups for 30s. 3 rounds.
18,22,22 on pullups.

Comment #149 - Posted by: Daniel J at July 8, 2013 5:41 PM

M 74" 260 135 155 175 185 205 225(1) 205 (2)

Comment #150 - Posted by: Jackdad at July 8, 2013 6:02 PM

135
155
175
185
190

Comment #151 - Posted by: Brett C. m/31/6'0"/175lbs. at July 8, 2013 6:18 PM

M/43/6'00"/320#
135
185
205
225
245

Comment #152 - Posted by: David Smith at July 8, 2013 6:47 PM

Day 23 of 30 finished.

165, 180x2,170,175,180x2

Comment #153 - Posted by: Rob Hole M/45/5'10"/180 at July 8, 2013 7:17 PM

155
175
195
205
205

1st day of CF!

Comment #154 - Posted by: Jason T at July 8, 2013 7:55 PM

M/32/5'8"/185

Been a while....!

225
235
245
255
265

First time I've squatted barefoot and I loved it. Good to be back!

Comment #155 - Posted by: Chris Luka at July 8, 2013 7:59 PM

Thank you NorCal CrossFit for an amazing Level 1 course this weekend and for sharing your box with all of us. Miranda, Dave, Michelle, Katie, Pat, Angela, Hollis, and Jason....you guys are awesome!!

Comment #156 - Posted by: Krystal Briggs at July 8, 2013 8:15 PM

Equipment limitations necessitate scaling. All rounds at 115.

Comment #157 - Posted by: J.Wood at July 8, 2013 8:24 PM

Kevin C., thanks! I'm feeling grateful. Plugging along and going with the flow seems to work.

Comment #158 - Posted by: Glorybelle F/44/5'5/134 at July 8, 2013 8:29 PM

145-165-185-205-225-255

Comment #159 - Posted by: Matt m/30/165/5'9 at July 8, 2013 8:30 PM

CrossFit Verve in Denver was amazing! Feeling blessed to have had the opportunity to meet some cool people and learn from the best in the business! Looking forward to bringing back that knowledge and skill to my local box!

Matt - I thought you were hilarious and also think
you should grow out your mustache a little
thicker for the games this year!

Dave - Happy Birthday!!

Kristin - Thanks for being our demo in front of
class for everyone!

Eric - You were the 2008 what??... lol jk

Sarah - You were super sweet and very
knowledgeable!

Zac - We didn't forget about ya! Thanks for all
your help and support!

Awesome Crew!! Hope to see you guys again!

Comment #160 - Posted by: Justin Hargis at July 8, 2013 9:10 PM

135-185-205-225-235 (PR)

m/35/5'10"/175

Comment #161 - Posted by: Gavin at July 8, 2013 9:44 PM

CrossFit Level One Trainers course at CrossFit Rocks (Brisbane) was amazing. Thanks Lily, Drummond, Danny and Doug for a fantastic weekend and for once again proving why CF is part of my life. Thanks for opening your box to us Doug we appreciate it!!

Comment #162 - Posted by: Emily Cleary at July 8, 2013 11:04 PM

70kg-75-80-85-87.5(PR)

Comment #163 - Posted by: Brett (25/M/188cm/77kg) at July 9, 2013 1:24 AM

M/33/212

125
145
175
195
215

Comment #164 - Posted by: Tim at July 9, 2013 3:04 AM

M/45/5'11"/200

115-135-155-165-175

Comment #165 - Posted by: nutfam at July 9, 2013 5:29 AM

185-205-215-225pr-185
3:00+rest intervals

Comment #166 - Posted by: ART/M/44/5'5"/150 at July 9, 2013 5:30 AM

M/25/179/5'10"

135-185-205-225-245

Comment #167 - Posted by: JoeyT Rochester at July 9, 2013 5:38 AM

185-225-225-225-225.

Comment #168 - Posted by: Kurt M/39/185 at July 9, 2013 7:05 AM

I had a great time and learned so much! Thanks a ton!

Comment #169 - Posted by: Amber at July 9, 2013 9:30 AM

Go, go, Goiânia! Thank you all, Cherie, Lance, Jesse, Sérgio, Larissa, Paulo, Ricardo and Paulo!
Congratulations!!

Comment #170 - Posted by: Matheus Carvalho at July 9, 2013 9:39 AM

M/47/183lbs/6'0"

185
225
225
245
265

Comment #171 - Posted by: DLW at July 9, 2013 9:42 AM

CrossFit Level One Trainer Course, Goiânia - Brasil. Valeu demais galeraaaaaa, muito obrigado Cherie, Jesse, Gabo, Lance, Larissa, Sergio, Ricardo, José e Paulo!!
3,2,1... Brasillllll!!!!!

Comment #172 - Posted by: Matheus Carvalho at July 9, 2013 9:42 AM

180-185-190-195-200

Comment #173 - Posted by: myles456 at July 9, 2013 11:32 AM

175/195/205/215/225

Comment #174 - Posted by: Jake Kiddoo at July 9, 2013 11:44 AM

Cherie Chan, Lance, Jesse, Gabo, Larissa, Ricardo, Sergio, Jose, Paulo.... Todos vocês, muuuuito obrigada!!!!! Valeu!!!!!O Curso foi demais!!!!! CrossFit Level One Trainer Course, Goiânia - Brasillllllllll

Comment #175 - Posted by: Flavia Rosa at July 9, 2013 11:46 AM

First WOD

95 - 115 - 135 - 155 - 185

Should have gone heavier up front!

Comment #176 - Posted by: Xavier James at July 9, 2013 12:59 PM

26 / M / 5'9" / 140lbs

160-170-(170-170-170F)-160-(165-165-rest-165)

During the last set my left arm slipped out of position, and the bar started crushing my collar bone, so I had to stop and reset. Ow...

Comment #177 - Posted by: BC at July 9, 2013 1:46 PM

Went to CF L1 class in Denver. Had a killer time and was stoked to have so many great trainers that brought humor and heaps of fun to the class. Thanks to all of you that went to VERVE last weekend!

Comment #178 - Posted by: Grace at July 9, 2013 2:21 PM

179, 200, 225, 235 (fail), 230 (fail)

Comment #179 - Posted by: Casey Ray at July 9, 2013 2:36 PM

170, 200, 225, 235 (fail), 230 (fail)

Comment #180 - Posted by: Casey Ray at July 9, 2013 2:37 PM

L1 in Brasil! Lance, Jesse, Gabo and I will post our WOD times hear by next Monday! You guys rocked! Thanks for the love!

CC

Comment #181 - Posted by: Cherie Chan at July 9, 2013 2:39 PM

M/36/5'4"/144lbs
135, 155, 185, 185, 185

Comment #182 - Posted by: Matt Burritt at July 9, 2013 3:04 PM

225-235-240(pr)-245(1)x2-225

Comment #183 - Posted by: mlt at July 9, 2013 4:11 PM

M/18/5'10/190lbs
185,205,225,235,240

Comment #184 - Posted by: Jesse Gunnell at July 9, 2013 4:59 PM

F/43/5'6"/140

55-75-95-105-110

post summer swim team--tired and weak!

Comment #185 - Posted by: mom to five at July 9, 2013 5:06 PM

65-74-76-78-80 kg

Comment #186 - Posted by: lucio1928,M/41/182cm/96kg at July 9, 2013 5:29 PM

135, 165, 185, 205, 225

Comment #187 - Posted by: Manchild at July 9, 2013 6:21 PM

154-220-230-240-250

Comment #188 - Posted by: aermio m/34/67/164 at July 9, 2013 6:28 PM

3 x 100kgs (220lbs)
3 x 110kgs (242lbs)
3 x 120kgs (264lbs)
3 x 130kgs (286lbs)
2 x 140kgs (308lbs)

M/43/5´7"/215lbs

Comment #189 - Posted by: Marcelo Warriordiet at July 9, 2013 7:02 PM

135 155 165 175 185
form deteriorating on rep 3 of last set

Comment #190 - Posted by: David Burns at July 9, 2013 8:10 PM

175-195-205-215-225

Comment #191 - Posted by: phill 37°21'41"N 118°23'43"W at July 9, 2013 9:03 PM

CrossFit Level 1, Copenhagen. It was a great weekend.
Thanks to Steve, Phil, Denise, EC, Marko and Danny. You´re the best!!!!

Comment #192 - Posted by: Jessica at July 10, 2013 2:11 AM

7/10/13 - 155 straight thru (did 8x3). Just back to it after long break.

2/27/12 - 155 185 (2) 175 165 155
1/11/11 - 155 155 165 165f 155 155
4/28/10 - 115 135 135 135 135
Prior - 115 135 155 155 155 (1x on last set). Legs fried from 150 WBs yesterday.
Prior - 135 135 155 155 155

Comment #193 - Posted by: JonNYC xfit since 6/08 44/M/175/5'11" at July 10, 2013 5:41 AM

135/155/175/185/195

Comment #194 - Posted by: BenH M/32/5'9/165 at July 10, 2013 7:34 AM

Did 2 Wods...
21-15-9
115# Cleans
Pushups
4:43
Last time was 5:20
Then
5 X 3
165# Front Squats
Then
50 Weighted Sits

Comment #195 - Posted by: dyagg at July 10, 2013 8:31 AM

2012-06-07: Bad day, 205,235f. Sub 8 rnds 800m/3X185#FS@35:00.
2012-02-13: 230 (137X10)
2011-09-04: 225 (135X15)
2011-01-04: 221 (135X12)
2010-04-28: 214 (135X10)
2009-11-30: 210
2009-09-15: 195
2009-06-23: 190
2009-05-04: 185

Comment #196 - Posted by: gs at July 10, 2013 9:53 AM

2013-07-10: 227,235x2 (135X20)
2012-06-07: 205,235f. Cool down: 8 rnds:800m/3X185#FS@35:00.
2012-02-13: 230 (137X10)
2011-09-04: 225 (135X15)
2011-01-04: 221 (135X12)
2010-04-28: 214 (135X10)
2009-11-30: 210
2009-09-15: 195
2009-06-23: 190
2009-05-04: 185

Comment #197 - Posted by: gs at July 10, 2013 9:57 AM

Made up WOD on 130710 after "Elizabeth"
Front Squat – 3-3-3-3-3
190-210-230-240-245
Compare to 120607
185-205-225-235-240(F3)
A little improvement

Comment #198 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at July 10, 2013 11:03 AM

Back Squats instead
175# 5 reps 5 sets

Laura f/50/5'7/155

Comment #199 - Posted by: power-girl at July 10, 2013 12:21 PM

Rehabbing knee. PT then 300 calories on eliptical.

M/38/5'10"/206

Comment #200 - Posted by: MK44 at July 10, 2013 2:17 PM

Did CL warm-up x 2
stretched my wrists with #45x10
#95x6
#105x6
#165x3, x3
#185x3, x3
Probably could've gone up on the last set, but I was working in a space with no ability to bail if needed.
29/M/66"/154

Comment #201 - Posted by: Richard at July 10, 2013 4:30 PM

32/195 lbs/6'/good looking
225
235
245
255
265
Done!

Comment #202 - Posted by: Keith at July 10, 2013 6:46 PM

185, 205, 215, 225x2 missed last one, 220x2 missed last one again
F/144/5'8"/35

Comment #203 - Posted by: Rachel Gamallo at July 10, 2013 11:19 PM

Week 4 back:
225
225
225
235
245

Comment #204 - Posted by: dsm19 M / 34 / 6'0 / 210 at July 11, 2013 3:16 AM

45/m/176cm/74kg

90-95-100-105PR-100 kg

Done in the evening after 6k run plus 60 burpee pull-ups in the morning (39 minutes).

Comment #205 - Posted by: Memuc at July 11, 2013 11:50 AM

Level 1 was amazing. I was at the Boise. The Seminar Staff were great at explaining information and teaching proper technique. They made the weekend very fun and enjoyable. It was a great weekend and I am super glad I went.

Comment #206 - Posted by: Zak Carchedi at July 11, 2013 12:57 PM

135
165
185
205
225 completed 2 out of 5

Was going full ATG and could not get out of deep squat on the last set.

Comment #207 - Posted by: Nicholas (M/28/5'10"/175) at July 11, 2013 1:40 PM

135
185
215
225
235PR 220 last

Comment #208 - Posted by: Bells at July 11, 2013 7:51 PM

fs 5x3 = 65#-75-85-95-105

warmup 9-7-5 of 25# dbs, gravitron dips + 50# help

being a good patient and following surgeon's advice to go light on pretty much everything upper-body until august, 6-month post-biceps tear repair

Comment #209 - Posted by: matt h 51 180# 3.9.11 at July 12, 2013 7:10 AM

M/28/100kg/6'2".

60-70-80-100-100

Finished with 3 x 3 reps @ 80 kg
2 x 8 reps @ 60 kg
1 x 15 reps @ 20 kg
Ass to the floor every rep !

Comment #210 - Posted by: Rich P at July 12, 2013 7:12 AM

3 x 135
3 x 145
3 x 155
3 x 185
1 x 195F

Comment #211 - Posted by: Pond m/33/74/195 at July 12, 2013 11:22 AM

Run 400m, 10 deads at 130kg. 5 rounds in 16:18!!! Boa noite!!!

Comment #212 - Posted by: Jesse ward at July 12, 2013 6:24 PM

115-135-155-165-175

Comment #213 - Posted by: Marty/164/33/5'7" at July 12, 2013 7:45 PM

85-105-125-135-145

I think that's a PR for me, I went into this hoping for 125#

Comment #214 - Posted by: Boo Boo F/25/5'8/148 at July 13, 2013 12:16 PM

135, 155, 165, 165, 170

Comment #215 - Posted by: Drewski at July 13, 2013 1:02 PM

M/35/6'3"/200
185/205/225(2)/185/215
Prev:
185/205/225/230(PR)/205
185/205/225(PR)/215/205
185/205/135/205/205
185/205/215/225(F)/205

Comment #216 - Posted by: Ben S at July 14, 2013 5:51 PM

Ótima semana em Goiânia. Espero realizar novos cursos com esta equipe e esta turma. :-)

PUNK...

Comment #217 - Posted by: Thiago Moraes Santos at July 15, 2013 7:37 AM

Muito obrigado a toda a equipe Crossfit, pelo treinamento e dedicação para passar as informações, foi muito valioso!

Comment #218 - Posted by: Mauro Tavares at July 15, 2013 1:00 PM

Run 400m, 10 deads at 89kg. 5 rounds in 18:58!!! Boa noite!!!

Comment #219 - Posted by: Cherie at July 15, 2013 1:40 PM

175-185-195-205-215(PR!!!!)

Comment #220 - Posted by: Saam at July 15, 2013 3:42 PM

Promise made, promise kept
Well done Jesse and Cherie!
What about Lance? =)

Comment #221 - Posted by: Nilson Almeida F at July 15, 2013 3:54 PM

7/16
135(150m),155(25 d/u, 10 abmat),165(100m walking jump rope),175(3 asstd hspu),185(barely, 3hspu, 8ttb)

Comment #222 - Posted by: Mike Scott M/46/5'9"/197 at July 17, 2013 9:33 AM

135-155-185-205-225

Comment #223 - Posted by: Rob S at July 17, 2013 11:03 AM

did this one a few days ago:

175-185-195-205-215(PR!)

Comment #224 - Posted by: Saam at July 19, 2013 3:33 PM

Start 135 end 205

Comment #225 - Posted by: ecp2 at July 20, 2013 10:41 AM

M/33/5'7"/168
135, 165, 185, 215, 225(f)

Comment #226 - Posted by: Mark Salzman at July 22, 2013 6:57 AM

115-135-155-165-175

Comment #227 - Posted by: pickle93 m/42/6'/185 at July 22, 2013 2:56 PM

m/39/5'9/183
Done after Saturday coaching session.
135 X 5 WU
205,215,225,235,245
Seemed much better this time. Think I still lost a little lower stomach integrity, but think knees stayed out real well. Try to top out at 255 next time.
6/7/12:200,215,225,235,245-Pretty ugly. Midline collapsed. Knees collapsed at bottom of heavier reps. Used Ipad to video lifts.
2/13/12:195,210,220,230,240-PR
9/4/11:185,200,210,220,235
4/28/10:185,195,210,220,230-1,225-2 - Rounded back on this set.
11/30/09: 185,195,210,220,225
9/15: 185,195,205,220,225 - 2+1
6/23: 175,185,200,215,225
5/4: 175,185,195,210,220
3/25: 165,175,195,205,215
2/22: 165,185,195,215,215

Comment #228 - Posted by: jrm at July 23, 2013 6:35 PM

70k/80k/90k/100k(f)/90k

Comment #229 - Posted by: SF at July 25, 2013 9:32 PM

200 x 3
205 x 3
215 x 3
220 x 3
225 x 2

Comment #230 - Posted by: savetheh at July 26, 2013 7:59 PM

52/m/188

185/195/205/210/210

Comment #231 - Posted by: denob at July 29, 2013 9:37 AM

185/205/205/210/215(pr)

Did on past friday

Comment #232 - Posted by: Ronnieboy M/50/5'9"/185 at August 6, 2013 4:54 PM

AM PT:
800m run
600m open water swim (water was rough today)
WOD:
Front squat 115x3-135x3-155x3-175x3-185x2(f)

Comment #233 - Posted by: vic* at August 9, 2013 11:07 AM

135lbs
145
155
155
165(pr)

Comment #234 - Posted by: Antonio M/24/5'11"/167lbs at August 12, 2013 10:28 AM

June 2012 215#

45 x 10
75 x 8
95 x 6
115 x 4
135 x 3
155 x 3
175 x 3
195 x 3
215 x 3

m/42/5'8/240

Comment #235 - Posted by: phat boi at August 12, 2013 3:10 PM

120kg rx'd

Comment #236 - Posted by: Tormod at January 6, 2014 3:53 PM

205,205,205,215,215lb/97.5k (3135lb) 12.03.14

70,80,90,95,97.5k pb 19.08.12
80,90,95,95,95k 25.03.12
80k,85k,90,90,92.5k 16.10.11
80k,80k,85k,87.5k,87.5k 23.01.11

Comment #237 - Posted by: zenoperegrinus at March 16, 2014 12:48 PM
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