July 15, 2013

Monday 130715

Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees

Post time to comments.

Compare to 101015.

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CrossFit Level 1 Certificate Courses: MBS CrossFit, CrossFit Park City, CrossFit HEL, CrossFit Chicago, CrossFit One, Peak 360 CrossFit, CrossFit Mayhem, CrossFit Columbus, CrossFit Central Downtown, CrossFit Ramsay, CrossFit STHLM (Stockholm), CrossFit Mundo, CrossFit 09, CrossFit Tuluka Pilar.
CrossFit Coach's Prep Course: CrossFit Mundo, CrossFit Atlanta.
CrossFit Kids Courses: CrossFit Max Effort.


"Loading The Hamstrings" with Coach Burgener - video [ipod] [mov] [HD mov]

Posted by Pukie at July 15, 2013 5:00 PM
Comments

whats the deal with cleans three days in a row?

Comment #1 - Posted by: Ryan at July 14, 2013 5:08 PM

I think it was the same reason why we had pullups three days in a row last week or the week before I suppose, no rest for the wicked

Comment #2 - Posted by: Richie at July 14, 2013 5:13 PM

Just wanted to give a BIG thank you to all the staff at the reebok CrossFit One level 1 course this weekend. I learned a lot and had fun, you all were awesome.

Comment #3 - Posted by: Dave at July 14, 2013 5:33 PM

Awesome level 1 in park city this weekend. I learned a ton and I'm more excited about crossfit and helping people than ever. I didn't want to leave. Thanks guys!

Comment #4 - Posted by: Paul Rose at July 14, 2013 5:36 PM

"I have a close relationship with my barbell, and it gives me hickies." - Miranda Oldroyd

WOD demo links for the lazy and new. See 101015:

-Demo by Again Faster Equipment: http://media.crossfit.com/cf-video/CrossFit_WoD101015_AF_HPCBurpee.mov

-Miranda Oldroyd (3:53 @ 95lbs) & Mary Lampas (4:02 @ 95lbs): http://media.crossfit.com/cf-video/CrossFit_WoD101015_MirandaLampasHPCBurp.mov

-Rich Froning Jr (3:10) & Heather Bergeron (4:23 @ 95lbs): http://media.crossfit.com/cf-video/WoD101015_FroningBergeronHPCBurpee.mov

-Jason Khalipa (3:19): http://media.crossfit.com/cf-video/WoD101015_KhalipaHPCburpee.mov

-Rob Orlando (@ 185lbs) & Tim Burke (3:31) & Katie Burke (@ 95lbs): http://media.crossfit.com/cf-video/WOD101015_Hybrid_HPCBurpee.mov

Comment #5 - Posted by: Gavin at July 14, 2013 6:14 PM

Really enjoyed the CrossFit Kids trainer course at MaxEffort in Las Vegas this weekend. John and the entire staff shared their passion for building the next generation of CrossFitters and the future of fitness.

I highly recommend this course to teachers and anyone that works with children / young adults.

Thanks!
-Brian

Comment #6 - Posted by: Brian at July 14, 2013 6:23 PM

Thank you Hollis, Dennis and Chuck for sharing your knowledge, time and wisdom with us this weekend we are all better coaches for it! CPC is awesome and we loved it!

Comment #7 - Posted by: Amber at July 14, 2013 6:35 PM

Excellent course I enjoyed and learned a lot!!!!!!
Crossfit is the absolute way to go.

P.s.d

The photo of the course in miami, peak 360, is missing!!

Comment #8 - Posted by: Nicolas at July 14, 2013 6:43 PM

Learned a ton at Crossfit Park City, Utah Level 1 this weekend. The facility,instructors and instruction was world class!

Thank You

Roy Gonzales

Comment #9 - Posted by: Roy Gonzales at July 14, 2013 7:11 PM

Chris Spealler's Crossfit Park City puts on an amazing Level 1 training seminar! Thanks so much to Chris, Eric, Sarah, Adrian, Doug, and Cameron!

Comment #10 - Posted by: Misty Sakala at July 14, 2013 7:14 PM

NOTE: This WOD was last posted July 30, 2012. The "Compare to 101015" date was two times ago for those who are tracking.

Comment #11 - Posted by: Michael at July 14, 2013 7:31 PM

Amazing instruction given in Park City this weekend! Awesome staff, that made it very easy to learn and get better at being a coach first and then being an athlete. Thank you!

Brennan Fjord

Comment #12 - Posted by: Brennan Fjord at July 14, 2013 7:36 PM

Michael- thanks! Found it.

Comment #13 - Posted by: Kevin C. (M/54/5'11"/182) at July 14, 2013 7:53 PM

Great Level 1 Training Course at CrossFit Chicago this weekend. The instructors were top notch!

Comment #14 - Posted by: Greg at July 14, 2013 7:56 PM

4 month beginner,
I'm 6"4 210 pound 33 years old.

I did 55 pound hang power clean 15reps and burpees 15 reps, the 3 rounds on 13 min 31

Comment #15 - Posted by: frederic at July 14, 2013 8:01 PM

Huge thanks to the CrossFit Kids Seminar staff! JB, John, Keegan, Meaghan, and Tegan, Thank you for a fantastic weekend! "Do Less Better" and "Go Change the World"!

Comment #16 - Posted by: Mike H at July 14, 2013 8:08 PM

Big thanks to Eric, Chris, Doug, Sarah, Adrian, and Cameron at the Level 1 course in Park City this weekend! You guys showed great hosting and professionalism. Thanks for all of your help. I will continue to coach, learn, and look forward to building our CrossFit community, in Pagosa Springs CO, even stronger.

Comment #17 - Posted by: Charles Morris at July 14, 2013 8:10 PM

5+ years Crossfitting and still learning tons @ the Level 1 at MBS. Thanks guys great instruction!

Comment #18 - Posted by: Chris B at July 14, 2013 8:25 PM

Keep it up frederic! Any day you get the WOD done, even scaled, is a good day. You'll be posting Rx'd #'s before you know it...

Comment #19 - Posted by: Rob at July 14, 2013 8:58 PM

Crossfit level 1 training was freaking ridiculous!! Seriously Awesome! Huge shout out to all the coaches and Park City Crossfit!! I learned so much and am so excited to go coach/ teach other athletes. I love crossfit and how it changes lives for the better. Thanks Eric ,Doug , Cameron, Sarah , Adrian , and of course the one an only Chris Spealer. You guys are amazing at what u do! World class! Thanks again Mindy and baby #2

Comment #20 - Posted by: Mindy at July 14, 2013 9:31 PM

Eric,Matt,Maggie,Carlos,Rodrigo Y Mariana. Excelente curso de preparación,mucha claridad,conceptos muy puntuales y precisos, ademas de mucha empatia y amabilidad. Esto es Crossfit.Excelentes personas, excelentes couches.
Crossfit Tuluka Bs-Argentina

Comment #21 - Posted by: Hermes at July 14, 2013 10:55 PM

The CrossFit Kids Seminar was FANTASTIC!!! It has given me all the tools to start and operate a successful kids program. Super knowledgeable staff coupled with passion made for an awesome weekend!

If you plan to work with children and have no idea where to start, take this course! Thanks guys :)

Comment #22 - Posted by: Lindsay A. at July 14, 2013 11:07 PM

Awesome weekend at the park city L1 cert! So stoked for the learning opportunity!

Comment #23 - Posted by: Matt Zimmerman at July 14, 2013 11:12 PM

What's the women's RX website?

Comment #24 - Posted by: Megan M at July 14, 2013 11:20 PM

Due giorni fantastici da Mundo CrossFit a Madrid per il Coach's Prep Course. Un corso utilissimo per chiunque voglia migliorare le proprie capacità di coach con un team di insegnati eccezionali: Steve, Karl, Jami e Sebastaian... Grazie a tutti per aver condiviso le vostre preziose esperienze!

Comment #25 - Posted by: Carlo Strati at July 15, 2013 12:47 AM

Had a great time at Level 1 @ Nexus Sthlm this weekend. Awesome seminar staff Denise, Jami, Jobst, Anu, Fede and Wes. Learned a lot, met a lot of nice people and sweatin it out=) Big thanks guys!

Comment #26 - Posted by: Erik A at July 15, 2013 12:59 AM

Had a great time at Level 1 @ Nexus Sthlm this weekend. Awesome seminar staff Denise, Jami, Jobst, Anu, Fede and Wes. Learned a lot, met a lot of nice people and sweatin it out=) Big thanks guys!

Comment #27 - Posted by: Erik A at July 15, 2013 1:02 AM

three rounds for time
110 pound Hang power clean, 15 reps
15 Burpees.
10:31

Comment #28 - Posted by: Mürph at July 15, 2013 2:47 AM

14:34 as rx'd

Comment #29 - Posted by: Simon Boote M/41/13st 7lb/6'/ at July 15, 2013 2:57 AM

I learned a lot of valuable information from the Red-Shirts during the CF level 1 course in Columbus, Ohio. Thank you James, Lindsey, Abi, Courtney, Ryan, and Rick.

Comment #30 - Posted by: Rob English at July 15, 2013 3:05 AM

11:22 as RX'd

Comment #31 - Posted by: Deacon M/29/75"/195 at July 15, 2013 3:05 AM

8:32 rx

Comment #32 - Posted by: gb 45/m/71"/185# at July 15, 2013 3:08 AM

Kevin Claxton 6.14

Comment #33 - Posted by: Kevin Claxton at July 15, 2013 3:17 AM

Kevin Claxton 6.14

Comment #34 - Posted by: Kevin Claxton at July 15, 2013 3:18 AM

Scaled to 115lbs...don't judge ;)
9:40.6

Comment #35 - Posted by: David8Bit at July 15, 2013 3:19 AM

GRACIAS POR TODO!!! MARAVILLOSA EXPERIENCIA. ESTE ES EL COMIENZO DEL CAMINO.

Comment #36 - Posted by: Gloria FERNANDEZ GARCIA at July 15, 2013 3:30 AM

Great Level1 education in Stockholm this weekend. Big thanks to Denise Thomas, Jami Tikkanen and the rest of the awesome staff!
Also a big hand for Nexus Stockholm for letting us use their awesome facility!

Comment #37 - Posted by: Patrik at July 15, 2013 3:33 AM

Just did Power Cleans yesterday evening. What a surprise for my shoulders this morning.

Rx- 5:07

Comment #38 - Posted by: Daniel M at July 15, 2013 3:48 AM

someday Crossfit needs to give photo classes to their cert coaches.

Comment #39 - Posted by: Johnny B at July 15, 2013 3:55 AM

M-52, 5'11", 205
12:49 as RxD

Comment #40 - Posted by: Tim at July 15, 2013 4:24 AM

12: 49 as RxD - 52y/o

Comment #41 - Posted by: Tim at July 15, 2013 4:25 AM

M/31/184/5'9"

5:03Rx

Comment #42 - Posted by: Newmann at July 15, 2013 4:28 AM

Clean all day all weak?

Comment #43 - Posted by: Jakob at July 15, 2013 4:28 AM

M/35/5'9"/178lbs

5X5 Squat/OHP/Ddlft - 220/130/220

WOD as rx'ed

14:55

Comment #44 - Posted by: Mike V at July 15, 2013 4:30 AM

F/42/5'6"/140

started with 95# and dropped to 90# after 5 reps

10:10

Comment #45 - Posted by: mom to five at July 15, 2013 4:33 AM

5:40 @ 95#

Comment #46 - Posted by: Joe Northside m/34/70"/200 at July 15, 2013 4:36 AM

11:49 that 135 was tough.

Comment #47 - Posted by: Jeremy Haskins at July 15, 2013 4:52 AM

m/24/5'5"/160

7:18 rx'd

Comment #48 - Posted by: Nick at July 15, 2013 4:56 AM

M/32/5'6"/154
50kg hang power clean
6:58

Comment #49 - Posted by: Nilson Almeida at July 15, 2013 5:08 AM

9:33
Accidentally did full power cleans instead of hang cleans...
Used women's weight of 90lbs.
Last time in 2010 was 11:36 and that was hang cleans.

Comment #50 - Posted by: Kristina f/29/5'2"/117 at July 15, 2013 5:23 AM

M/32/165/5'9"

5:59

rx'd

Mark

Comment #51 - Posted by: Mark at July 15, 2013 5:36 AM

16:33 as Rx - Next time I gotta take less breaks.

Comment #52 - Posted by: BDoub at July 15, 2013 5:45 AM

M/25/210/5'11"

8:42
but accidentally did full power cleans intead of hang cleans. Other than that was rx. Still a great and fun workout. Almost got to know why burpees are called burpees.

Comment #53 - Posted by: Florian N. at July 15, 2013 5:57 AM

11:20

Comment #54 - Posted by: BW at July 15, 2013 6:08 AM

re: MeganM - scaling for workouts can be found on the BrandX site.
Main Crossfit page, Menu on Left, click on "start here", find BrandX scaled workouts and you're there. Happy days!

Comment #55 - Posted by: MDMelissa at July 15, 2013 6:21 AM

9:18, scaled to 115#

120925: 7:23 w/ 95#
120801: 8:34 w/ 105#

Comment #56 - Posted by: Jim R. M/50/5'8"/160 at July 15, 2013 6:26 AM

9:47.8 as Rx'd

Comment #57 - Posted by: Ben at July 15, 2013 6:28 AM

F/25/145/5'5
3 rounds
15 reps, #65 hang cleans
15 reps, burpees
13:30

Comment #58 - Posted by: Danielle at July 15, 2013 6:39 AM

Thanks for the great weekend of instruction, Joe D., Joe W., Keith, Nick, Megan and Johnny. Thanks too Chicago CrossFit; incredible facility.

Comment #59 - Posted by: Ryan at July 15, 2013 6:39 AM

Frederic, welcome and good job.
Mom to five, good effort on that 95.
Kristina, great improvement over last time and with full squat cleans no less.
Danielle, way to go.

Comment #60 - Posted by: Glorybelle (F/44/5'5/134) at July 15, 2013 6:52 AM

4:51 w/ 100# hpc
Previous time w/ 95# hpc was 5:09

Comment #61 - Posted by: MCross at July 15, 2013 7:07 AM

M/27/166lb

7:00 RX

Liverpool - UK

Comment #62 - Posted by: matt at July 15, 2013 7:24 AM

Women's Rx weight?

Comment #63 - Posted by: Amey at July 15, 2013 7:31 AM

@comment #62 Amey: #95 power cleans RX for women roughly 70% of Men's weight...

Comment #64 - Posted by: S. Louie at July 15, 2013 7:46 AM

M/23/5'11"/185.5

6:48.6 RX'd

Comment #65 - Posted by: Miles Forks at July 15, 2013 7:57 AM

Not power cleans, but HANG power cleans. I find these brutal and my 1RM is way lower than my power clean or clean max.

Anybody else really struggle with these?

Comment #66 - Posted by: Gavin at July 15, 2013 7:57 AM

M/27/5"6

First 10 reps @ 155, Did the rest RX. 10:31. Thumb was still ate up from hook grip on max cleans two days ago... made it real tough to hold bar today.

Comment #67 - Posted by: Travis Z. at July 15, 2013 8:09 AM

Gavin, yes. I thought the same thing as I did this WOD today. I felt weaker than when I did the preceding WODs but maybe because I'm still so sore from chipper?

9:55, started with 75 but scaled to 65 after first set.

Comment #68 - Posted by: Glorybelle (F/44/5'5/134) at July 15, 2013 8:12 AM

7:29 as Rx

M/168#/6'/39 yrs

Comment #69 - Posted by: britishfireman1 at July 15, 2013 8:14 AM

Thank you so much guys! Thanks for sharing all your knowledge with us and also for this amazing weekend! You are incredible people so as coaches! Thanks for making this incredible community may continue to grow! Jenny, Kristin, Sara, Danny, Mike (Peak360 CrossFit)

Comment #70 - Posted by: Michelle at July 15, 2013 8:22 AM

Level 1 Training Course at Chicago CrossFit was AWESOME! Thank you Joe D, Keith W, Joe W, Nick T, Jonny V, and Meagan B for great lectures and instruction!

Greg Born

Comment #71 - Posted by: Greg at July 15, 2013 8:26 AM

8:38 rx'ed.
Went unbroken on the first round. On 2 and 3 broke into sets of 5, my grip was the problem even with hook grip forearms were burning!!! I cannot believe I am saying this but the burpees were actually a need break for the forearms.

Semper Fi

Comment #72 - Posted by: Bob M/42/192/6' at July 15, 2013 8:42 AM

M25_5'8/165.
#95
7:25

Comment #73 - Posted by: aaron at July 15, 2013 8:58 AM

New PB of 80kg push press.

55kg hang power clean x 15
Burpees x 15
3 rounds for time = dead on 13 minutes

Comment #74 - Posted by: Joe at July 15, 2013 8:59 AM

F/38/185lb

12:43
1st Round RX
2nd & 3rd #75

Comment #75 - Posted by: Amey at July 15, 2013 9:17 AM

M46 6'1 207#
3 rounds
95# Hang power clean 15x
Burpees 15x

7:23

Comment #76 - Posted by: Christopher Borders at July 15, 2013 9:22 AM

M/25/179/5'10"
Just got back from vacation and am currently playing a bit of catch up. Although I could see the workouts I only had a 40# weighted vest with me and I have been dying to do the workouts so it was killing me to improvise.

on Friday 7/12 I did

Run 1 mile w/ 40# vest
70 Squats
60 Pull-ups
50 Push-ups
40 Sit-ups
30 Burpees
20 Handstand Push-ups
Run 1 mile w/ 40# weighted vest

Time: 37.18

Saturday's Workout:

Run 2 miles with 40# weighted vest followed by..
3 rounds of:
7 muscle ups (on a pull-up bar)
5 Russian stand ups holding the 40# weghted vest.

Time: 28 mins

I just did last Fridays WOD of:
30 reps of 155# squat clean and jerk
Time: 8.29

Comment #77 - Posted by: JoeyT Rochester at July 15, 2013 9:29 AM

6:42 (PR)

Burpees full jump w/clap overhead.

Solid improvement over 7/30/12, 10/15/10, and 4/23/10.

Comment #78 - Posted by: Bill M. m/48/5'3"/135 at July 15, 2013 9:30 AM

as Rx'd

4:53

m/6'1"/205lb./34

Comment #79 - Posted by: Kris at July 15, 2013 9:30 AM

W/Ux3:
15 Pull Ups
15 Dips
15 Squats
5 HSPU

WOD:
9:05
Scaled 115#

Comment #80 - Posted by: IanJ (M/31/5'6"/150) at July 15, 2013 9:33 AM

7:40, as Rx'ed.

First time for me at 135#.

Last three times were at 115#:

7:37 on 7/30/12
7:02 on 10/15/10
8:10 on 4/26/10

Comment #81 - Posted by: Kevin C. (M/54/5'11"/182) at July 15, 2013 9:35 AM

7:40, as Rx'ed

Last time was 7:37 at 115#

Comment #82 - Posted by: Kevin C. (M/54/5'11"/182) at July 15, 2013 9:36 AM

Nice improvement Jim R. and Bill M.!

Comment #83 - Posted by: Kevin C. (M/54/5'11"/182) at July 15, 2013 9:37 AM

Kevin -- I think that qualifies as a huge PR given that you went up by 20 lbs. Nice job!

Comment #84 - Posted by: Bill M. m/48/5'3"/135 at July 15, 2013 9:40 AM

2013-07-15: 4:46. 1:27-:46.
2010-10-15: 5:00. Rnds@1:18,1:40,2:01. Subbed 95. Hard.
2010-04-23: 6:20. Sub 95.

Comment #85 - Posted by: gs at July 15, 2013 9:40 AM

29M/6'2"/205#

Rx'd: 5:22

Comment #86 - Posted by: tnsurfer at July 15, 2013 9:42 AM

Bill-thanks. I will take it as a PR then. Now I have to find a way to cut another minute off, so I can be in your league!

Comment #87 - Posted by: Kevin C. (M/54/5'11"/182) at July 15, 2013 9:54 AM

Just starting crossfit, this is only my 3rd workout and I'm already hooked. 20M/5'11"/180, 4:02 on this WOD

Comment #88 - Posted by: Ecce B at July 15, 2013 9:56 AM

Amazing level 1 seminar this weekend in PC. Thanks to the entire staff for all their information and instruction.

Comment #89 - Posted by: Troy Domstead at July 15, 2013 9:56 AM

Trotted a mile with 20# belt 11:30
cf warm up
Then

95# hpc
8:40
95 degres in garage gym

Kevin and Bill M PR's for both, great wor

Laura f/50/5'7/155

Comment #90 - Posted by: power-girl at July 15, 2013 10:04 AM

Awesome Level 1 seminar in Sthlm. Thanks to all the instructors for excellent coaching and teaching. Had fun and learned a lot. :-)

Comment #91 - Posted by: Mari at July 15, 2013 10:06 AM

M/23/78kg
Scaled cleans to 110 pounds

Time: 5:51

Comment #92 - Posted by: Staffan at July 15, 2013 10:09 AM

as Rx'd

8:12

Stratton M/24/6'3/ 184

Comment #93 - Posted by: Stratton at July 15, 2013 10:13 AM

7:27 Rx'd...

HPC killed a lot more than I thought they would, was using too much arms for those.

Comment #94 - Posted by: Aush at July 15, 2013 10:32 AM

Thanks for great weekend.

I'm excited to try the WOD we created:
5 rounds for time:
Run 400m
6 deadlifts @ 315#

Comment #95 - Posted by: Oxer at July 15, 2013 10:33 AM

Scaled to 115# hang power clean
15 burpees
11:19

Comment #96 - Posted by: James at July 15, 2013 10:35 AM

~10' as rx'd, tended to grill x 2 during WOD. Garage. No warmup

4/26/10:
misread, did Muscle ups instead of burpees, wrists torn up
That WOD as rx'd, 25:50 with ~5' break in middle to talk to landscape guy.

Comment #97 - Posted by: ajax at July 15, 2013 10:39 AM

2.5 years doing CF & I still learned a lot this weekend in Level 1 seminar in Austin. It was the exact type of instruction I was looking for. I feel so much better now knowing what I need to correct and how to fix it. Thanks!

Comment #98 - Posted by: Liz at July 15, 2013 10:41 AM

Subbed 115#

5:33

Comment #99 - Posted by: gremnatious 32/m/6'1"/180 at July 15, 2013 10:43 AM

Scaled #115.

6:48.

Girl, bye.

Comment #100 - Posted by: patchkey m/29/155/5'9" at July 15, 2013 10:58 AM

M/43/5'11"/158 lbs.

As Rx'd (135 lbs HPC) 5:44. Lost lots of time on the 3rd Round, had to break up the HPC into 6/6/3. Still, very happy with the result, especially at my age!

Comment #101 - Posted by: John Yanzuk at July 15, 2013 11:01 AM

135lb's 12:54 i only weigh 170lb! Done after an hour chest and tri's workout! Feeling good about that!!!! Always lifted never really did crossfit stuff but slowly getting into it!

Comment #102 - Posted by: Josh R at July 15, 2013 11:07 AM

23:06.7

YEAH I SUCK...

I am a NEW CrossFit! Barely about a week old!

But the cleans made my shoulder feel funny afterwards. It's not exactly a pain or painful.... but I feel it.

Dunno know if it's my rotator cuffs but I did do some shoulder dislocation and some rotator cuff work afterwards.

Comment #103 - Posted by: Willy Nilly at July 15, 2013 11:15 AM

125#; everything else Rx'd

6:52

Comment #104 - Posted by: Alex M/23/6'0"/183 at July 15, 2013 11:19 AM

4:17 rx'd unbroken

Comment #105 - Posted by: LMev at July 15, 2013 11:35 AM

@Kevin C. Phenomenal job!

Comment #106 - Posted by: Gavin at July 15, 2013 11:43 AM

Gavin- Thanks much! Today was a good day.

Powergirl- Nice job on yours today too Laura! Stay cool.

Comment #107 - Posted by: Kevin C. (M/54/5'11"/182) at July 15, 2013 11:48 AM

Thank you to everyone at MBS level 1 course this weekend. I am so amped to get to the gym and coach. This weekend was priceless!

Comment #108 - Posted by: Tiffany at July 15, 2013 12:02 PM

first day of CF for me. really fun but really hard. gave up keeping time near the start, but i think it ended up being about 45 minutes. did as many reps as i could with 95# and when i got to tired drop down to 75#.

M/21/6'4"/253 lbs.

Comment #109 - Posted by: Nathan at July 15, 2013 12:05 PM

M/16/5'11"/154

Three rounds for time of:
95 pound Hang power clean, 15 reps
15 Burpees

time: 4:35

Comment #110 - Posted by: Korczyk at July 15, 2013 12:09 PM

M/35/6'3"/200

4:53(PR)

Prev:
4:55

Comment #111 - Posted by: Ben S at July 15, 2013 12:10 PM

Awesome weekend in Austin at Level 1!!
I feel ridiculously spoiled by the coaching we got from Laura, Dave, Lance, Connor, Josh & Russell----seriously amazing, crossfit all stars!
Thank you guys SO MUCH!!!!!
Christy Smith

Comment #112 - Posted by: Christy Smith at July 15, 2013 12:17 PM

Grymt givande level 1 seminarium i Stockholm :)

Comment #113 - Posted by: Niklas Jonsson at July 15, 2013 12:18 PM

M/36/5'9/167
9:12 Rx

Comment #114 - Posted by: JohnieM at July 15, 2013 12:18 PM

M/22/5'9/188
95lb Hang Power Clean
20/18/16 Burpees

7:20

Comment #115 - Posted by: Hayden at July 15, 2013 12:28 PM

7:58 at #105

Question for more experienced folks. I sometimes break down my sets before reaching failure in order to continue working at a high rate. So for example today I went 10-5 instead of straight through 15 because I think the 5 seconds of rest and chance to regrip allows me to power through the last five faster than without putting the bar down. Am I cheating myself?

Comment #116 - Posted by: jbak at July 15, 2013 12:28 PM

9:38

Comment #117 - Posted by: Brandon L. at July 15, 2013 12:39 PM

rx'd in 9:22 realy nice WOD

Comment #118 - Posted by: phil b at July 15, 2013 12:48 PM

7:46 @ 95 pounds.

@102 Willy, congrats on joining the CF community. 23 minutes doesn't mean you suck, it means you should have scaled. Sounds like you got injured doing it. Scale so your time is in the 5-10 minute range, which is what most are posting.

Comment #119 - Posted by: Gavin at July 15, 2013 12:54 PM

38/m/175
Rx 6:45

Comment #120 - Posted by: ffkwill at July 15, 2013 12:56 PM

Kevin, congrats on the solid improvement.
Amey & Power girl, also well done.

Comment #121 - Posted by: Glorybelle (F/44/5'5/134) at July 15, 2013 12:58 PM

10:05 with 45# DBs

Comment #122 - Posted by: DLong (M/37/5'10"/185) at July 15, 2013 12:58 PM

M/32/5'8"/233

Rx'd

15:05

Comment #123 - Posted by: rvt1443 at July 15, 2013 1:08 PM

28/6`4"/M/220

9:40 as rxed

Comment #124 - Posted by: Lars at July 15, 2013 1:09 PM

6:56 RX

Comment #125 - Posted by: ChrisTheComet at July 15, 2013 1:21 PM

Train smart
DND
Lower back ache
Être prêt
M/55/6’/210

Comment #126 - Posted by: Pete In Sun City at July 15, 2013 1:25 PM

100# bar
7:22

Comment #127 - Posted by: Windlord at July 15, 2013 1:25 PM

Thanks for an awesome seminar @Crossfit STHLM this weekend. Super professional and organized. Thank you guys!

Comment #128 - Posted by: Rickard S at July 15, 2013 1:39 PM

Scaled to 95#
9:25

Comment #129 - Posted by: Chuck B 55/5'11"/165 Two year Pancreatic Cancer Survivor- Thank you Lord Jesus! at July 15, 2013 1:39 PM

5:22
Womens 88pounds/40kg

Comment #130 - Posted by: Lisa at July 15, 2013 1:39 PM

7:52 as RX'd

Comment #131 - Posted by: Brandon at July 15, 2013 1:50 PM

M/32/208/6'

4:20 as Rx'd

Comment #132 - Posted by: Chris at July 15, 2013 1:52 PM

jbak, I'm still new myself, but will share my thoughts.

I rarely finish sets unbroken. But I find it really difficult to rest for 3 to 5 seconds--once I set down, it's 20-30 sec before I'm on it again, which kills my times. So when I think about improving my times, my goal is to go as far unbroken as I possibly can.

Comment #133 - Posted by: Roger in Phx at July 15, 2013 2:01 PM

M/32/200/72

Rx'd

5:36

Comment #134 - Posted by: SeanP at July 15, 2013 2:01 PM

9:47
#40kg

Comment #135 - Posted by: Joe at July 15, 2013 2:11 PM

9:36

Comment #136 - Posted by: Tod m/43/70"/200 at July 15, 2013 2:16 PM

F/43/180/5'10"

3 rounds of

15 kettlebell cleans with two 1 pood kb's
15 Burpee over 24" box jump

9:12

Burpees were done without the push up. Just kicked out to plank and back, and then onto box jump and over.

Shoulder is gradually allowing more stuff. Happy!

Comment #137 - Posted by: JuliePlatt at July 15, 2013 2:21 PM

8:16 as Rx
39 male

Comment #138 - Posted by: Jason Webb at July 15, 2013 2:24 PM

Rx: 10:09.....

The burpees sucked. The older I get, the farther the floor gets.

Comment #139 - Posted by: Jackson at July 15, 2013 2:43 PM

Julie- great news about your shoulder! Keep training smart, and keep us posted.

Chuck B.- great job today, and stay healthy!

Comment #140 - Posted by: Kevin C. (M/54/5'11"/182) at July 15, 2013 2:52 PM

Even though I check the main page daily, I do not post very often, but I wanted to take a moment to give Crossfit huge props. I don't follow the programming exactly as it appears but I do try to stick to the principles of high intensity and constantly varied.

Over the past 6 weeks or so, I have seen tremendous improvement. I added at least 10lbs to all lifts in Crossfit total; I was able to take 1 min and half off Diane; I finished Grace in less than projected time.

Today at my gym (I do not belong to a box), one of the trainers mentioned the improvement in my appearance. Finally, my wife, who has traveled for the past couple of weeks, said to me "hey, there's less of you than when I left".

If you're wondering will this work, I can answer, hell yes it works. Thanks for the inspiration and motivation.

3-2-1...Go!r

Comment #141 - Posted by: Jackson at July 15, 2013 2:57 PM

Bill M. and Kevin C, great times and weights to both...especially gratifying to go up in weight and down in time! I've got a long way to go...HPCs are so much harder for me than PCs.

Comment #142 - Posted by: Jim R./50/5'8"/160 at July 15, 2013 3:14 PM

RX 10:42

Comment #143 - Posted by: Raney at July 15, 2013 3:17 PM

1 month today beginner to crossfit
5'10" 210lbs age:21
Done as Rx'd 11.26

Comment #144 - Posted by: Pete at July 15, 2013 3:24 PM

MOD

3 mile run

115 pound Squat clean, 10 reps
30 Toes to bar
30 Box jump, 24 inch box
10 HSPUs
75 barbell push jerk, 15 reps
30 Double-unders
95 pound Thruster, 10 reps
30 Pull-ups

alot of Bid Light Lime sweat!

M/52/194lb

Comment #145 - Posted by: Mazz at July 15, 2013 3:25 PM

A huge thanks to Chris, Eric, Doug, Adrian, Cameron, and Sarah at CFL1in Park city this pas weekend. I think i got information overload. Great seminar guys the only thing that could too that seminar is if I actually pass the test;) thanks again guys I look forward to coming back and training with you guys to hopefully learn even more.

Comment #146 - Posted by: Joe at July 15, 2013 3:35 PM

Three rounds for time of:
115 pound Hang power clean, 15 reps
15 Burpees

8:40

500m row cool down

Comment #147 - Posted by: JOE at July 15, 2013 3:54 PM

7:05

Comment #148 - Posted by: Andrew at July 15, 2013 3:56 PM

45yo/74"/200#

9:17 Rx'd

Nephew in Navy got me hooked a month or so ago. Can't get enough now!

Comment #149 - Posted by: DaddyPaul at July 15, 2013 3:58 PM

F/51/5'6/122
Down the shore so ran 4 miles 36:14
Will make up this wod tomorrow
Some good weights and times to shoot for

Comment #150 - Posted by: D.S. at July 15, 2013 4:08 PM

around 14 mins w/95 lbs hpc

Comment #151 - Posted by: Kyle A. at July 15, 2013 4:10 PM

7:51 @ 95lbs


wods are so hard after vacation :(

Comment #152 - Posted by: abh f/27/5'5/130 at July 15, 2013 4:24 PM

8:25 Rx'd

M/26/82kg/180cm

Comment #153 - Posted by: Pescara at July 15, 2013 4:27 PM

M/32/6-3/248lbs

Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees
TIME: :8:40 Rx

Comment #154 - Posted by: Rocker at July 15, 2013 4:43 PM

9min 17 sec Rx'd
M/28/6'0"/213#

Comment #155 - Posted by: Jay at July 15, 2013 4:57 PM

9 minutes 20 seconds (@95 lbs)

M/27/5'11"/205lbs

and my gf:

9 minutes 40 seconds (@55lbs)

F/29/5'5"/129lbs

Comment #156 - Posted by: Jacob at July 15, 2013 5:04 PM

9:53 as rx'd

Comment #157 - Posted by: Rowan (M/48/5'5"/150) at July 15, 2013 5:06 PM

M/42/72"/200# 10:36 Rx after a solid week of late nights at WPC13!

Comment #158 - Posted by: Greg at July 15, 2013 5:10 PM

As rx'd 5:59! Snatch practice before this one.

Comment #159 - Posted by: Kurt M/39/185 at July 15, 2013 5:14 PM

8:16 as Rx
39 male

Comment #160 - Posted by: Jason Webb at July 15, 2013 5:17 PM

4:56 Rx'd... The last round sucked pretty good

M/30/5'11"/205

Comment #161 - Posted by: Jae at July 15, 2013 5:21 PM

First day following the site. Here goes nothing. M/23/5'10"/200 As RX'd 7:31

Comment #162 - Posted by: Dylan R at July 15, 2013 5:36 PM

SUPERB CrossFit Kids trainer course at MaxEffort in Las Vegas this weekend. The entire staff was expectacular, lots and lots of fun, my admiration to them (staff) for all the passion and energy put into the entire weekend.


I highly recommend this course to anyone that works and will like to work with kids.

TWO THUMBS UP!!!!!
Raul

Comment #163 - Posted by: Raul at July 15, 2013 5:46 PM

Been doing crossfit for two weeks now in Anniston, AL

I'm 25 Male, 5'7 165 pounds.

7 minutes 15 seconds @105lbs

Comment #164 - Posted by: Josh Gaskins at July 15, 2013 5:53 PM

8:31 rx'd...did heavy power cleans right before; not sure if that helped or hurt

Comment #165 - Posted by: Jay at July 15, 2013 5:55 PM

95 lb full cleans 15 reps
15 burpees
M/53/5'8"/153
6:48

Comment #166 - Posted by: Mark at July 15, 2013 6:01 PM

3:27 rx'd...unbroken. Shouldve done the burpees faster

Comment #167 - Posted by: Wes - M/21/6'0"/183 at July 15, 2013 6:03 PM

11:39

65# hang cleans

F/42/127/5'9"

Comment #168 - Posted by: Trina at July 15, 2013 6:13 PM

8:52

Subbed 115#. Go RX'd next time.

Comment #169 - Posted by: Sinal M/34/5'9"/216 at July 15, 2013 6:17 PM

Thanks Kevin C!
You have been making significant improvements lately.
Nice job today, you too Bill M!

Comment #170 - Posted by: Chuck B 55/5'11"/165 at July 15, 2013 6:27 PM

JuliePlatt, great to see you kicking butt again!

Comment #171 - Posted by: Glorybelle (F/44/5'5/134) at July 15, 2013 6:32 PM

15 min. Burpee box jumps.

Comment #172 - Posted by: Arcticrlf at July 15, 2013 6:37 PM

11:57

Comment #173 - Posted by: BPemberton at July 15, 2013 6:45 PM

8:02 as rx'd

Comment #174 - Posted by: SB at July 15, 2013 6:48 PM

15:14 as Rx'd

29/M/5'9"/165

Comment #175 - Posted by: SGA at July 15, 2013 7:13 PM

Day 28 of 30 Completed.

8:11 @ 125#

Pretty good intensity.

Comment #176 - Posted by: Rob Hole M/45/5'10"/180 at July 15, 2013 7:14 PM

M/32/5'8"/185

7:31 rx'd. Nice little burner!

Comment #177 - Posted by: Chris Luka at July 15, 2013 7:35 PM

m/49/170/5'5

7:28

Comment #178 - Posted by: rob at July 15, 2013 7:36 PM

7:40

Comment #179 - Posted by: Moose at July 15, 2013 7:36 PM

5:27

Comment #180 - Posted by: Ramsey at July 15, 2013 7:42 PM

7:20 rx'd

Comment #181 - Posted by: Jake Kiddoo at July 15, 2013 8:01 PM

M/27/140#/5'7"

New to crossfit.

15:06.7 as rx'd
Got a nice blister from the cleans on my right thumb. Need to chalk up next time.

Comment #182 - Posted by: Todd at July 15, 2013 8:07 PM

7:40 rx'd. First WOD back in the eastern time zone after 2 weeks in Alaska. Ugh.

Comment #183 - Posted by: Michael/5'9"/180/MI Survivor at July 15, 2013 8:12 PM

CrossFit Park City provided a great environment and amazing Coaches to teach the CrossFit Level 1 course this past weekend! Thanks Chris Spealler, Eric O'Connor, Sarah, Doug, Adrian, & Cameron!!! 3.2.1....

Comment #184 - Posted by: Michelle H at July 15, 2013 8:21 PM

6:06 as Rx'd

Comment #185 - Posted by: phill 37°21'41"N 118°23'43"W at July 15, 2013 8:21 PM

Scaled to 96# hang power clean

Three rounds for time of:
96 pound Hang power clean, 15 reps
15 Burpees

5:57

And then
3Rds not for time
10-15 Hip Extension
10-15 Hollow Rock

Comment #186 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at July 15, 2013 8:49 PM

M/50/5'5"/145

Scaled: #115

6:56

Comment #187 - Posted by: Kona Cole at July 15, 2013 9:01 PM

M/40/5'11"/205

10:40

Comment #188 - Posted by: Stox at July 15, 2013 9:03 PM

M/29/5'7/180

7:30, that was kind of fun

Comment #189 - Posted by: Noah at July 15, 2013 9:54 PM

As RX'd 6:33

M/24/5'8"/165

Comment #190 - Posted by: Tyler at July 15, 2013 9:58 PM

BIG shout out to Mike G and his team of TOP NOTCH trainers! Level 1 this weekend at Peak 360 in Miami was AWESOME! Thanks a ton, guys, you rocked it. PS where is our group pic? seems to be left out of the bunch of group shots from the weekend??

Comment #191 - Posted by: april at July 15, 2013 10:58 PM

Rx'd 6:55
M/23/6'/160

Comment #192 - Posted by: shields at July 15, 2013 11:33 PM

Super inspired after the weekend in STHLM! Thanks to Denise, Jami, Jobst, Fede, Anu and Wes and all the participants! Woop!

Comment #193 - Posted by: Thomas (not fake mullet) at July 15, 2013 11:53 PM

7:40

As rx'd

Comment #194 - Posted by: Brett (25/M/188cm/77kg) at July 15, 2013 11:53 PM

15:08 as rx'd
135# hang cleans were tough

Comment #195 - Posted by: Brett (5'11"/160lbs/16y/o) at July 16, 2013 12:33 AM

15:08 at rx'd
hang cleans were very tough

Comment #196 - Posted by: Brett (5'11"/160lbs/16y/o) at July 16, 2013 12:34 AM

6:31 Rx'd

Comment #197 - Posted by: Nathan 38/210/6'0" at July 16, 2013 2:27 AM

8:07 Rx'd

Comment #198 - Posted by: Victor 26/180/6'1" at July 16, 2013 4:09 AM

Just wanted to thank every instructor that was present at crossfit Tuluka, in Argentina (Pilar). First for their Profesionalism, second for impacting us with knowledge and finally for their patience. I highly recommend the reebok CrossFit One level 1 course to anyone seeking "Real" health & Fitness. Cant wait to go back home (venezuela) and make this community bigger. In conclusion "the crossfit way" is awesome.

Comment #199 - Posted by: Antonio Guerra at July 16, 2013 4:41 AM

8:24

Comment #200 - Posted by: brock at July 16, 2013 4:48 AM

Time: 7:35

Scaled HPC to 65#

Comment #201 - Posted by: Angelina my Bambina at July 16, 2013 4:54 AM

7:27 @ 115#

Comment #202 - Posted by: ART/M/44/5'5"/150 at July 16, 2013 5:05 AM

7:16 as Rx'd (tied PR)

Comment #203 - Posted by: Tyler Scott at July 16, 2013 5:15 AM

M58/5'9"/185

scaled to 75# 7:35

Comment #204 - Posted by: m weiss at July 16, 2013 6:10 AM

M/27/190/70"

Rx'd
4:58

Comment #205 - Posted by: Mighty Joe at July 16, 2013 6:19 AM

M 31/1,90/89kg

50kg power clean

8.30min

Comment #206 - Posted by: Ioannis at July 16, 2013 6:47 AM

Brutal workout, almost blew my chow. Love the cleans.

Comment #207 - Posted by: Dan Cottner at July 16, 2013 7:07 AM

Scaled to 80Lbs, around 12 minutes...talked a friend into doing it with me at 0530 in the morning, made burpees so much easier!

Comment #208 - Posted by: Deidre at July 16, 2013 7:11 AM

Best ever course @ Nexus Sthlm this weekend. Great seminar staff Denise, Jami, Jobst, Anu, Fede and Wes. Big thanks to you guys!! :)

Comment #209 - Posted by: Mats Berg at July 16, 2013 7:20 AM

Amazing time at Crossfit Ramsay in Calgary, wicked coaching staff. Keep up the good work. Hopefully see some of the community again in the future!

Comment #210 - Posted by: Chris Landry at July 16, 2013 7:39 AM

Awesome job everyone!

Rachel Lim(F/5'3/135/24): 4:57 RX

Sam Grosser(M/5'11/185/23): 4:58 RX

Rich Worcester(M/5'11/195/24): 4:13 RX

Comment #211 - Posted by: Rich Worcester at July 16, 2013 7:49 AM

8:36 rx

Comment #212 - Posted by: Johnh 45/205 at July 16, 2013 8:10 AM

8:59 as rx'd m/31/190/5'10

Comment #213 - Posted by: Mark at July 16, 2013 8:19 AM

M/41/5'11"/206

Hang power clean #45kg.

6:54

Comment #214 - Posted by: Jose-Luis Morales at July 16, 2013 8:32 AM

M/49/5'8"/206

RX - 6:51

BROCK - M/14/5'7"/119

6:37 - HPC = 65#

Comment #215 - Posted by: Mike/UT at July 16, 2013 8:34 AM

Grip was blasted in the last round on this one. Body was willing, but grip wasn't. Good WOD.

Comment #216 - Posted by: Mike/UT at July 16, 2013 8:40 AM

13:30, Rx - Day one doing WOD

Comment #217 - Posted by: Silas at July 16, 2013 9:04 AM

9:58 - Almost dead...LoL

Comment #218 - Posted by: Plinio Lopes Neto at July 16, 2013 9:09 AM

M/34/186/6'0
Trail blazed - off cuff WODs today as time allowed.

WOD 1: 100 Ring Rows/ 10 min cumulative wall squats

WOD 2: Power Elizabeth

Times not recorded.

Comment #219 - Posted by: JWeaver at July 16, 2013 9:57 AM

M/28/185
95#. 7:27

Comment #220 - Posted by: Tyler at July 16, 2013 9:57 AM

Rx'd: 6:30

Comment #221 - Posted by: Graig/M/33/5'9"/185 at July 16, 2013 10:44 AM

MONDAY 130715

Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees

time 10:43

first set of power cleans unbroken but slow, I am solw at them, clean, drop it to hang, dip and clean, alot of steps, I need to work on getting them faster.

second and third sets were 8/4/3

burpees unbroken and paced.

Comment #222 - Posted by: Nik Nichols 46yo 5f6in 180lbs at July 16, 2013 11:19 AM

43/m/180
As rx'd

1:33
2:02
2:03
Total 5:38 new pr! (3 years ago and 190 lbs 6:47)

Comment #223 - Posted by: Jmurrin at July 16, 2013 11:32 AM

M/33/220
First post, 5th workout...
sub 105, 12:00

Comment #224 - Posted by: TheodoreBallgamePhD at July 16, 2013 11:33 AM

8:06 as Rx'd

Comment #225 - Posted by: rgrP /M/41/5'8"/173 at July 16, 2013 12:38 PM

RX'd...6:16

Comment #226 - Posted by: MannyF M/42/71"/217 at July 16, 2013 12:53 PM

RX #135 6:31

Comment #227 - Posted by: Murner at July 16, 2013 1:13 PM

M/47/180lbs/6'0"

4:47 RX

Comment #228 - Posted by: DLW at July 16, 2013 1:28 PM

5:35 Women's Rx
F/ 35/144/5'8"

Comment #229 - Posted by: Rachel Gamallo at July 16, 2013 2:00 PM

M/34/186/6'0"

WOD 1: 100 Ring Rows / 10 Min Total Time Wall Squats

WOD 2: Power Elizabeth @ 135lbs.

Comment #230 - Posted by: JWeaver at July 16, 2013 2:58 PM

M/29/265#
first mainsite wod and posting ever
as RX'ed
135# power clean 15 reps
15 Burpees
3 rounds
18:00
thought i was gonna die, fun though

Comment #231 - Posted by: Jesse Prosser at July 16, 2013 3:04 PM

1605. 95 hang clean, go 75. 20" box burpees, stay.

Comment #232 - Posted by: Elliott Harding at July 16, 2013 3:04 PM

7:22
1st wod in new home gym!

Comment #233 - Posted by: mlt at July 16, 2013 3:16 PM

41 yr old male
5'11 / 220 lbs
as RX'd, 7:58

Comment #234 - Posted by: JR at July 16, 2013 3:48 PM

Sorry for the late post...But definitely had a blast at the Level 1 certification course @ CrossFit Central Downtown Austin Tx... Russell, Dave, Conner, Lance and the rest of the seminar coaches were great!!!!

Comment #235 - Posted by: Jose Serrano at July 16, 2013 4:17 PM

M/36/5'4"/143lbs
As RX'd
6:25 PR

Comment #236 - Posted by: Matt Burritt at July 16, 2013 4:23 PM

6:24

Comment #237 - Posted by: Pacers at July 16, 2013 4:57 PM

10:13

Comment #238 - Posted by: scfd1_9607 at July 16, 2013 5:35 PM

5:30 rxd

Comment #239 - Posted by: hollyhog at July 16, 2013 5:37 PM

Scaled 115lb
12:29

Comment #240 - Posted by: Jdel78 at July 16, 2013 5:46 PM

Thanks Chris, Eric, Doug, Cameron, Sarah and Aderian for the rad weekend you guys rock such a great seminar and you guys did such a good job relay the information and coaching the breakout groups!! See you again very soon Crossfit Park City!!

Comment #241 - Posted by: Jake Easley at July 16, 2013 5:52 PM

51kg (112lbs)
11:10

Comment #242 - Posted by: lucio1928,M/41/182cm/96kg at July 16, 2013 6:04 PM

7:49

Comment #243 - Posted by: myles456 at July 16, 2013 6:25 PM

8:00 as Rx'd
M/37/5'11"/185#

Comment #244 - Posted by: Rob at July 16, 2013 8:07 PM

I had an awesome weekend at Crossfit Park City! Chris, Eric, Doug, Adrian, Sarah, and Cameron were all so fun to hang out with and get to know. I am excited to put what I learned from the course into my everyday Crossfit training and helping others. Thanks for a great weekend!

Comment #245 - Posted by: Samantha Valentine at July 16, 2013 8:43 PM

42.5 KG HPC
8.49

M/30/71KG

Comment #246 - Posted by: jbob at July 16, 2013 8:50 PM

m/43/162

8:07 as rx'd

Comment #247 - Posted by: Seth H. at July 16, 2013 10:43 PM

8:18 as rx'd

Comment #248 - Posted by: fathertyme 35/m/6'/175# at July 16, 2013 11:01 PM

8:48 as rx'ed

Hoooah Army Crossfit!!!

Comment #249 - Posted by: SFC AB M/36/5'10"/205 at July 17, 2013 1:40 AM

M/28/84kg/184cm

7:58 as rx'd.

Comment #250 - Posted by: Matty Tisko at July 17, 2013 3:16 AM

M/45/5'11"/200

3 rounds

10 115# hang cleans
15 burpees

7:56

Comment #251 - Posted by: nutfam at July 17, 2013 4:46 AM

M/25/179/5'10"

Time: 8.35 as Rx'd

Comment #252 - Posted by: JoeyT Rochester at July 17, 2013 5:32 AM

14:17 @45

Comment #253 - Posted by: Becca at July 17, 2013 6:21 AM

6.50 rx'd

Comment #254 - Posted by: JBS at July 17, 2013 9:57 AM

7:03 (PR) as rx'd

Comment #255 - Posted by: MAGNUS 27/5'8"/155-160 at July 17, 2013 10:37 AM

7:49 RX'd. Can't tell if this is good or bad time. I think it's bad, but I don't know who to compare to. Thoughts?

5'9"/M/148/19

GO IRISH!!!

Comment #256 - Posted by: Nick H at July 17, 2013 12:27 PM

As Rx'd 8:32 then did 5k in 26:03

Comment #257 - Posted by: Pond m/33/74/195 at July 17, 2013 1:35 PM

M/24/225

Crossfitting for awhile now minus the bar and plates.
First time ever doing cleans in a wod.

8:32, super fun. Can't wait until I am better with the cleans. I can hammer the burpees.

Comment #258 - Posted by: Karter at July 17, 2013 4:19 PM

as rx'd 7:39

Comment #259 - Posted by: Casey Ray at July 17, 2013 5:20 PM

9:45

95# cleans x15
1st set of burpees x15 2nd/3rd x 10

3rd week

Comment #260 - Posted by: Patrick A 29m/6'1/215 at July 17, 2013 5:49 PM

Shout out to Crossfit Park City! Learned a lot of tips on how to improve not only myself as a coach, but my athletes as well! Thanks had a good time!

Comment #261 - Posted by: Michael S at July 17, 2013 5:58 PM

95 lb hpc
17:14

Comment #262 - Posted by: David Burns at July 17, 2013 7:39 PM

9.42 with 95# cleans

Comment #263 - Posted by: wescampo at July 17, 2013 8:34 PM

as rx'd

9:30

Comment #264 - Posted by: Saam at July 17, 2013 9:23 PM

7:32 RX'd

Comment #265 - Posted by: Adam G at July 17, 2013 9:59 PM

9:19 rx'd

Comment #266 - Posted by: Matthew T at July 17, 2013 10:25 PM

F/28/133/5'7

Sub 75lb
7:42

Comment #267 - Posted by: HeatherC at July 17, 2013 10:34 PM

Top notch training at Mundo Crossfit! Thanks to the coaches Steve, Karl, johnny, Nolan, phil, Justin, Nono, Carlos and the host nacho. Thanks guys great weekend!!

Comment #268 - Posted by: Mohamed at July 18, 2013 7:10 AM

M 41/185 lbs/ 174 cm

9:25 with 110 lbs
Seems like the weight was bit too much, still. I thought I could've got it done in 8 minutes or so, but the cleans really took my breath away. Or then again, yesterdays WOD (1 clean & 3 OHS for 15 x in 15 minutes - as once per minute) took the toll.

Comment #269 - Posted by: jankka at July 18, 2013 7:38 AM

as rx'd 6:59

Comment #270 - Posted by: Bells at July 18, 2013 12:14 PM

M/42/185

12:12 (PR)

Scaled to 115, same as last time.

Comment #271 - Posted by: Scott Andresen at July 18, 2013 3:38 PM

6:46 rx'd.

Comment #272 - Posted by: Kyle Bisceglie 46/m/5'10"/180 at July 18, 2013 4:50 PM

9:35 RX'd

Comment #273 - Posted by: MyButtSmells at July 18, 2013 5:49 PM

Time: 8.10 40kg 28/m/5'9"/144

Comment #274 - Posted by: Arjan at July 18, 2013 7:38 PM

M 18 6'2 195
5:44 Rx

Comment #275 - Posted by: Lorenzo Von Matterhorn at July 18, 2013 9:26 PM

Did cleans: unbroken, 10-5, 10-5. As rx'd:

9:05

Comment #276 - Posted by: dsm19 M / 34 / 6'0 / 210 at July 19, 2013 2:45 AM

8:13 as rx'd
Split - 2:20, 3:05, 2:47
Ending HR ~174

Comment #277 - Posted by: PW56 at July 19, 2013 5:41 AM

M 42/185/6'
4.58.

Comment #278 - Posted by: Mike at July 19, 2013 10:21 AM

Anyone from the CrossFit PC L1 class get their test results yet? How did everyone do?

Comment #279 - Posted by: Michelle H at July 19, 2013 12:10 PM


7/19/13: 7.11 rx
4/23/10: 6.48 with 75# HPCs.

Comment #280 - Posted by: JonNYC 44/175/5'11" xfit since 6/08 at July 19, 2013 12:33 PM

8:36 rx

Comment #281 - Posted by: Johnh 45/205 at July 19, 2013 12:54 PM

95lb hpc
8:19

Comment #282 - Posted by: ecp2 at July 20, 2013 10:34 AM

Modified to 3 rounds EACH for time, beginning every 6 minutes: rxd load

1st Round: 55 seconds
2nd round: 56 seconds
3rd round: :62 sec

Holy shit that wasn't very hard mentally or otherwise but it destroyed me and my training partner for about 20 min afterward!

Comment #283 - Posted by: Coach Jeff 34/180/5'10" at July 20, 2013 11:01 AM

I have not received my results yet either Michelle H. I was checking of someone had written anything about it!

Comment #284 - Posted by: Laura D at July 20, 2013 4:49 PM

8:20

Comment #285 - Posted by: Matt j at July 21, 2013 9:01 AM

8:25

Comment #286 - Posted by: jef at July 21, 2013 6:16 PM

M/24/6'2/195 5+months XP

RX'd 11:19

Comment #287 - Posted by: AJX at July 21, 2013 9:36 PM

8:49

Comment #288 - Posted by: Mik at July 22, 2013 12:54 AM

M/34/6'1"/180lbs.
My 1st time doing hang power cleans so I ramped up:

Set 1- 15 HPC @95 lbs.
15 Burpees
Set 2- 15 HPC @115 lbs.
15 Burpees
Set 3- 4 HPC @135 lbs. + 11 @115 lbs.
15 Burpees

Didn't keep time because I was changing my plates, but it was under 15 minutes. Next time I will begin with 115 lbs. until I'm ready move up. 95 lbs. was too light as I did the 15 reps unbroken.

Comment #289 - Posted by: Nick I. at July 22, 2013 10:10 AM

M/44/185

As rx'd:

5:50

More better faster

Comment #290 - Posted by: Marty at July 22, 2013 12:16 PM

Rx'd, just a week late
4:50

Comment #291 - Posted by: Ryan M/35/177 at July 22, 2013 2:28 PM

Compare to:
100423 - 5:45

Comment #292 - Posted by: B. Rhaly at July 22, 2013 4:13 PM

Compare to:
100423 - 5:45

Comment #293 - Posted by: B. Rhaly at July 22, 2013 4:46 PM

85# HPC

8:07 This went faster than I thot it would, prolly coulda done it at 95# sub 10min but oh well still a great wod! Reached a new speed when doing burpee's... that was neat

Comment #294 - Posted by: Boo Boo F/25/5'8/148 at July 23, 2013 7:03 AM

45/m/176cm/74kg

As rx'd

6:06 PR (last time 6:34, before 6:54)

First round unbroken, HPCs in round 2 and 3 broken in 10/5 and 6/5/4.

Stringing the HPCs together without pausing at the hang is fastest.
Concentrate on midline stability, speed and pulling close to the body.

Comment #295 - Posted by: Memuc at July 23, 2013 7:03 AM

(7/22) 15:24...159/170/161
105#HPC. MU: f,1,1

Comment #296 - Posted by: Mike Scott M/46/5'9"/196 at July 23, 2013 9:34 AM

Rx 9:10

Comment #297 - Posted by: BenH M/32/5'9/165 at July 24, 2013 10:21 AM

M/49/5'8"/207

As RX'd - 5:47

Crazy hard on the grip!

M/14/5'7"/120

5:41 - 65# HPC

Comment #298 - Posted by: Mike/UT at July 24, 2013 7:30 PM

7:32 RX'd

Comment #299 - Posted by: Adam G at July 27, 2013 12:27 PM

M/35/162/5'8"

@75lbs

8:21

Comment #300 - Posted by: Jiggastemple at July 27, 2013 4:19 PM

12:10

Comment #301 - Posted by: Manchild at July 30, 2013 5:55 AM

C-
20.5 weeks
5:19 w/95#

Comment #302 - Posted by: Jeff & Charity @ CF Snohomish at July 30, 2013 12:26 PM

As Rx'd 12:58

Comment #303 - Posted by: Rob S at July 30, 2013 2:29 PM

11.12 at 115#

Comment #304 - Posted by: wescampo at July 31, 2013 2:21 PM

10:30 Rx'd
All cleans broken 9-6 - definitely the harder half, grip giving out after 2nd round

Comment #305 - Posted by: clark at July 31, 2013 6:41 PM

Aaron S 7:35 (15)
Ab 8:59 (45mc)
AJ 7:57 rx'd
Alex F 8:50 rx'd
Alex M 7:44 (15)
Alison 9:59 (65)
Aly 6:50 (65)
Amy 13:49 (45)
Barb 9:00 (35)
Bubs 6:08 (30#)
Buzz 9:01 (115)
Claire 9:01 (15)
Coack K 8:49 (105)
Collin 9:02 (35)
Crystal ?
Elizabeth 8:00 (45)
Erika 8:22 (45)
Erin Kav 9:58 (65)
Erin W 6:58 (35)
Eugene 8:50 () - 2 rds
Frankie 11:52 (45)
Heather 9:58 (25)
Jacqueline 9:39 (65)
Jason 7:07 (115)
Jay 8:53 (115)
Jesse 10:23 (95)
Joe 9:30 (95)
Josh Sinagoga 7:57 (115)
Josh Skorupski 10:13 (45)
Katie B 6:58 (65)
Katie Kav 10:49 (35)
Li'l Kim 9:40 (55)
Master P 11:33 (65)
Megan Kav 9:45 (65)
Meghan 7:20 (85)
Mr. Carey 10:07 (65)
Mr. Wonsil ?
Mrs. Carey 10:40 (45)
Mrs. Pip 10:40 (45)
Murley 6:55 (85)
Ricky 6:59 (75)
Sandi 10:59 (45)
Shannon 10:49 (75)
Tara 7:03 (75)
Veronica 8:28 (15#)

Kids - handball
Abby Trip
Jake Trip

Comment #306 - Posted by: Champions Club at August 3, 2013 12:21 PM

W - 115#
10:16

K - 65#
10:18

Comment #307 - Posted by: illis 32/M/190/5'9 at August 3, 2013 4:11 PM

M/33/5'7"/168
RX 6:10

Comment #308 - Posted by: Mark Salzman at August 5, 2013 6:28 AM

Masc. 35 anos
9:15
114 lbs
To chegando.

Comment #309 - Posted by: Anderson Cruz at August 5, 2013 7:23 PM

m/39/5'9/183
Already warmed up from lifting session w/Clay B
5:25
Good improvement over last time. Obviously much stronger. Unbr 1st 2 sets. 10+5 on cleans 3rd & 8+7 on Burpees. Tried to focus on tight lumbar & keeping elbows out at bottom on cleans. Need to do better job of getting bar to good rack position.
4/23/10: 6:42
All unbr 1st set.
8+7 HPC 2nd. Burpees unbroken.
8+7 HPC 3rd, 8+7 burpees.

Comment #310 - Posted by: jrm at August 6, 2013 6:32 PM

6:48 (pr)

warm up: max dead hang pull-ups: 17

Comment #311 - Posted by: Ronnieboy M/50/5'9"/185 at August 8, 2013 4:58 PM

Subbed to harder Basketball Burpees

10:07

Comment #312 - Posted by: Antonio M/24/5'11"/166lbs at August 15, 2013 8:58 AM

rxd

13:18

m/42/5'8/240

Comment #313 - Posted by: phat boi at August 16, 2013 12:55 AM

Subbed 115# HPC: 5:25

Last time was over ten minutes. Next time try prescribed weight.

Comment #314 - Posted by: tgremillion M/32/6'1/185 at August 18, 2013 5:03 AM

Scaled to pack
Three rounds for time of:
95 pound Hang power clean, 15 reps
15 Burpees
5:10

Comment #315 - Posted by: vic* at August 18, 2013 8:10 PM

30/6'0/172
10:52 rx'd

Comment #316 - Posted by: Barron at August 29, 2013 3:55 AM

7:35 rx'd

Comment #317 - Posted by: Tormod at January 6, 2014 3:56 PM

7:21 @ 95#
-20 sec from last time

Comment #318 - Posted by: abh 28/f/135 at February 21, 2014 11:23 AM

14:41 11.03.14 as rx'd
8:47 20.10.10 as rx'd

Comment #319 - Posted by: zenoperegrinus at March 16, 2014 12:53 PM

CFWUx2
Burgener warmup
9:16 (+2:32)

Comment #320 - Posted by: Doug at May 16, 2014 7:40 PM
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