July 22, 2013

Monday 130722

Rest Day


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CrossFit Level 1 Certificate Courses: CrossFit Ranch, CrossFit Monrovia, CrossFit EaDo, CrossFit TNT, CrossFit King of Prussia, CrossFit Belltown, Trident CrossFit, CrossFit Ethos, CrossFit Charlotte, CrossFit 33100, CrossFit Parma.
CrossFit Coach's Prep Course: Valley CrossFit.
CrossFit Kids Courses: CrossFit Brand X.

Schedule and Scoring System Announced

"Believe" with Zach Forrest- [video]

Posted by Pukie at July 22, 2013 5:00 PM

Amazing instructors and a great weekend all around! Oh, and Eric O'Connor is such an awesome Flowmaster!!!

Comment #1 - Posted by: Staci at July 21, 2013 7:11 PM

Level One Seminar this weekend was incredible! I learned so much and am extremely grateful for the staff.

Comment #2 - Posted by: Zach Mayer at July 21, 2013 7:18 PM

Great experience and the best Coaches and Flowmaster, Eric O'Connor, (not to mention he finished 1st in the 2008 Trail Run event for the games)!! Miss everyone already:-)

Comment #3 - Posted by: Shannon at July 21, 2013 7:22 PM

Great weekend in crossfit monrovia and excellent instructors!!

Comment #4 - Posted by: Nicola at July 21, 2013 7:25 PM

Loved the seminar at the Castro Ranch! The instructors were top notch and they managed to impart a ton of experience and information to us in a fun (and easily digestible) way. Thank you to Miranda for running the program and thank you to all of the instructors (Boz, Dave, Tosh, Sebastian, Austin, Laura, and Megan) for the great weekend! A special thank you to Boz for giving us the option to run that hill with sandbags!!!!

Comment #5 - Posted by: Danielle at July 21, 2013 7:54 PM

L1 Cert. at CrossFit EADO in Houston,TX was awesome! I had a great time and increased my knowledge of our sport tremendously!! Thank You to ALL of the trainers!!

Comment #6 - Posted by: Damon Silva at July 21, 2013 8:21 PM

Shout out to Erik Preston, Dave Eubanks, Dave Lipson, Kate Hogan, plus the rest of the crew, and crossfit Monrovia for putting an a great seminar this weekend!

Comment #7 - Posted by: Max at July 21, 2013 8:24 PM

L1 at Crossfit Ethos was fantastic! All the coaches did a great job and I learned a lot. Well worth the money and time.

Comment #8 - Posted by: Brian at July 21, 2013 8:33 PM

OUTSTANDING L1 seminar this weekend @ CrossFit KOP in Bridgeport, PA!!! A huge thank you to the awesome Seminar Staff (Nicole G, Mike G, Chris R, Cameron S, Dave T and Todd O) for top notch instruction and coaching!!!

Comment #9 - Posted by: Scott Rohrbach at July 21, 2013 8:50 PM

awesome experience at crossfit monrovia seminar

Comment #10 - Posted by: roldangarcia at July 21, 2013 8:52 PM

The best seminar i have attended, so well structured, informative, energy levels were high, and the staff were so helpful and resourceful.
Worth every penny!
Thank you!

Comment #11 - Posted by: Abner at July 21, 2013 8:54 PM

Thank you Erik Preston, coaches, and Crossfit Monrovia for a great weekend!

Comment #12 - Posted by: RJ at July 21, 2013 9:05 PM

I had a great time learning the CF method with the instructors at the class in Monrovia, CA. As someone who is "outside the box" (in that my first real experience with CF was at the course), it was definitely an eye-opening experience which certainly exposed some of my weaknesses (i.e., MetCon sucks, lol). I definitely plan on incorporating more and more CF into my own training and into that of my clients. Thanks to all the instructors for taking extra time to answer many of my questions about the theory and practice of the CF method.

Comment #13 - Posted by: Matthew Levy at July 21, 2013 9:06 PM

Crossfit Monrovia seminar was absolutely best cert course ice taken! The instructors provided simple, clear and applicable knowledge in a well organized yet fun way. It was apparent that they love what they do and gave it their all in teaching us and being available for questions and feedback. Cf Monrovia was also a very hospitable host providing sustenance!

Christina G

Comment #14 - Posted by: Christina G at July 21, 2013 9:59 PM

I honestly learned as much about myself as I did about CrossFit this weekend at the Monrovia L1 cert. Thanks for an outstanding weekend to everybody involved!

Comment #15 - Posted by: Randy at July 21, 2013 10:03 PM

I am so grateful to the stellar coaches at L1 Laguna Hills. My husband, Jonas, and I learned so much. The coaches are definitely excellent, outgoing, skilled and humble. Thank you Stephane, Austin, Jason, John, Kyle, Sarah, Tara, Jobst, Pat "manimal", Gary and Crossfit Ethos. Now, fingers crossed we passed the test!

Comment #16 - Posted by: Penny Lundgren at July 21, 2013 10:20 PM

Had a great weekend at crossfit ethos, first time ever doing crossfit and humbly I can say" got my ass kicked" but loved the workouts the movements, coaches as well as te community.

Comment #17 - Posted by: Chris Macwan at July 21, 2013 11:23 PM

Thanks to Dave and Dave, Erik, Randy, Nick, Andrea, Katie, and everyone else for an awesome weekend.

Comment #18 - Posted by: Derek at July 21, 2013 11:27 PM

Do you guys really rest 2 days a week? You see I am an active MMA fighter who is trying out Crossfit for conditioning and I find it difficult to get 2 days rest in.

Comment #19 - Posted by: Steve at July 22, 2013 12:24 AM

Great seminar at this weekend in Parma. Amazing instructors Thanks Guys

Comment #20 - Posted by: Daniel at July 22, 2013 1:50 AM

M/32/1.70m/72 kg

Done a little recovery run this morning just 5 km in a time of 31.11 min.can't wait for the next wod.
Excuse my bad english.trying my best ;-)
greetings from germany

Comment #21 - Posted by: Chrili1981 at July 22, 2013 2:21 AM

CPC pic is missing... Great course!

Comment #22 - Posted by: Luke at July 22, 2013 5:01 AM

What an amazing weekend at Trident with amazing people!! Eric, our flowmaster, was awesome and all of the Coaches (3G, Maggie, Melody, Sara, Andrea) were so helpful and inspiring!! Thanks so much for a fun-filled weekend! I miss it already:)

Comment #23 - Posted by: Shannon at July 22, 2013 5:06 AM

Eric O'Connor said if I don't comment here, he's gonna come to my house and find me. #stalkerproblems

Comment #24 - Posted by: Eric Force at July 22, 2013 5:08 AM

Nicole Gordon and her crew rocked KOP this weekend! CrossFit Honor was proud to be a part of such a positive group and to be in the company of some of he most knowledgeable instructors I have met. Hell Yeah!!!

Comment #25 - Posted by: Morgan F. at July 22, 2013 6:20 AM

For yesterday's WOD, I read “Unit for row is calories.” So, assuming not Strokes.

I busted my butt on the row machine but could not get more than 4 calories in 20 seconds work, but everyone else seems to have 8 or thereabouts.
How do I get higher calories - any recommendations for using a different rowing form??

Comment #26 - Posted by: Glorybelle (F/44/5'5/134) at July 22, 2013 6:54 AM

Loved the level 1 course at Trident with Eric and the team! Learned a lot and met some great people! I also learned that Eric dominated the '08 trail run. I'm pretty sure he mentioned something about taking on any challengers ha :)

Comment #27 - Posted by: Amanda at July 22, 2013 7:07 AM

Great weekend at Trident in Alexandria with Eric and crew. Always high energy and lots of great instruction. But someone get 3G a ponytail holder ;) Thanks!

Comment #28 - Posted by: krissy at July 22, 2013 7:12 AM

I'm glad I traveled out from CA to attend the L1 at Trident CrossFit. Fun group of both participants and staff. Thanks to our flow master Eric "08 trail run" O'Connor for running the show and providing laughs.

Comment #29 - Posted by: Jeremy Lockhart at July 22, 2013 7:22 AM

My wife and I had an AWESOME time at Trident Crossfit's Level 1 course! Eric O'Connor is hilarious and the rest of the staff(3G, Andrea, Maggie, etc..) were super enthusiastic and extremely knowledgable. Thanks to all of you! #08trailrun

Comment #30 - Posted by: Chris S. at July 22, 2013 7:43 AM

A big THANK YOU to all the trainers for the Level 1 Trainers course at Ethos Laguna Hills! You showed this beginner what Crossfit is all about. And, a big thank you to all the other students teaching me what community is all about during the workouts.

Comment #31 - Posted by: Brian at July 22, 2013 8:11 AM

Day Behind -

"Tabata This!"

Tabata Row (6)
Rest 1 minute
Tabata Squat (18)
Rest 1 minute
Tabata Pull-up (7)
Rest 1 minute
Tabata Push-up (12)
Rest 1 minute
Tabata Sit-up (12)

Total (54)


Comment #32 - Posted by: Mazz at July 22, 2013 8:13 AM

I came away from this weekend extremely impressed even with more than 3 years of crossfitting under my belt. Wonderful course put on my the Level 1 Staff at Crossfit Belltown in Seattle! Not only did I learn a ton, but all of the instructors' attitudes and overwhelming enthusiasm were consistently engaging and quite hilarious throughout the weekend. For me, the experience will be remarkably helpful both as a coach and as an individual athlete. Awesome job all!

Comment #33 - Posted by: Scott W at July 22, 2013 9:15 AM

Had an excellent weekend at Trident Crossfit in Alexandria! Learned from some very competent and motivated instructors that were top notch all weekend.

Comment #34 - Posted by: Cale C. at July 22, 2013 9:43 AM

Thank you to all the fantastic coaches at our L1 seminar at KOP over the weekend. What an experience. Nicole & crew did a great job, and thanks to KOP for opening their house to us. Looking forward to playing spot the coach while watching the games next weekend. Hell yeah!!

Comment #35 - Posted by: Chris at July 22, 2013 9:58 AM

One of the most awesome experience in my life! Great Coaches, Erik, Katie, Dave, Dave, Casey, Randy they were all very patient and profesional, i can seriously that they change my way of seen Crossfit and my life! God bless Crossfit and all the Crossfitters!

Comment #36 - Posted by: Arafath at July 22, 2013 10:28 AM

Also a day behind.

"Tabata This" done this morning by Carole and Kevin. Details posted there.

Yes, she destroyed me, again!

Comment #37 - Posted by: Kevin C. (M/54/5'11"/180) at July 22, 2013 10:55 AM

Thank you Eric and Trident Crossfit for a great weekend of knowledge and fun!

Comment #38 - Posted by: Jill at July 22, 2013 11:25 AM

Best experience I have had with Crossfit so far! I learned so much in such a short amount of time. Props to the Instructors and Crossfit Monrovia.

Comment #39 - Posted by: Kyle K. at July 22, 2013 12:03 PM

i like to say thxs to everybody on th Ranch, staff and persons that attend the L1 course, we are a big family we hope to see you soon guys

Miranda and the rest of the crew amazing Job. you guy makes me enjoy my vacations 110%


Tosh : collect your money collect your money to funny guy

Comment #40 - Posted by: Edgardo at July 22, 2013 12:22 PM

I got my butt kicked going through the movements this weekend at CrossFit Ethos in Laguna Hills. What a great group of people. Very knowledgeable and friendly coaches. I gained a lot from this weekend. It was a really great experience.

Comment #41 - Posted by: Jennifer at July 22, 2013 1:00 PM

Best seminar ever! Thanks to Crossfit Ethos for hosting the event and a special thanks to all of the coaches. Super lucky to have learned from some of the greats: Austin Malleolo, Stephane Rochet, Jason McDonald, John, Sarah Hopping, Tara, Pat Barber, Jobst O, Kyle, and Gary (did I get them all?) Thank you so much for your patience and confidence! Can't wait for what lies ahead.

Comment #42 - Posted by: Stephanie at July 22, 2013 1:21 PM

Had a fantastic time at Trident Crossfit! Thank you Eric,Andrea,Maggie,3G,Melody,and Sara for the reminder of what Crossfit is all about.

Comment #43 - Posted by: Viviana at July 22, 2013 2:31 PM

I'm definitely hopping on the Zach Forrest wagon. He said he isn't sure he even has a wagon...he better get to building it then.

Great video. Seems like a great athlete and better person!

Good luck in Carson, Zach!

Comment #44 - Posted by: Scott at July 22, 2013 2:45 PM

L1 at the Ranch was epic. I am SO impressed with how much top-notch instruction the staff packed into those two days. It was exactly what I needed on so many levels. You asked for suggestions on how to improve it, but I can honestly say I wouldn't change ONE DETAIL about what I received. (I would just get a better Fran time.) Thanks so much Miranda, Boz, Dave, Sebastian, Adrian, Tosh, Laura and Megan!

Comment #45 - Posted by: Joel H at July 22, 2013 2:55 PM

Random comment:

I switched to a gluten-free diet a few weeks back, and the results have been unexpectedly significant. I have always had heartburn fairly frequently, maybe 1-2 times a week, however It has yet to make an appearance. I also have lost 18 lbs. thus far, 230-212, without changing any of my workout or nutritional habits aside from the whole gluten thing.

My fiance, the chiropractor, was right... You can only imagine how she will relish in that statement.

Comment #46 - Posted by: R.I.P. Milton Friedman at July 22, 2013 3:54 PM

4 rounds of 10 reps
Pistol squats alternating legs
Incline bench press, 150 lbs
Pull ups
Hanging knees raises extending legs at top
Time 34:47

Comment #47 - Posted by: Roto at July 22, 2013 4:49 PM

1 Mile swim.....40:50 Warm pool water slowed me down!

Comment #48 - Posted by: Energizer Bunny at July 22, 2013 5:30 PM

Great L1 experience at Crossfit Monrovia. Thank you to Erik, the Daves, Katie, Casey, Shari, Nick, Andrea, Randy for being receptive to our questions and running a smooth seminar.

Comment #49 - Posted by: RJ at July 22, 2013 7:48 PM

Deadlift 5-5-5-5-5
Kg : 63.5-83.5-88.5-93.5-98.5

And then

21-15-9 reps, for time:
Deadlift (scaled to 83.5kg, 184#)
Handstand push-ups


Comment #50 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at July 22, 2013 9:24 PM

Had an amazing experience at Cf Eado! BIG thanks to Spealler and all the other coaches! So glad I got to meet each of you!

Comment #51 - Posted by: chelsea at July 23, 2013 11:49 AM

Thanks a lot to Karl Steadman, Fede and Marco! Wonderful L1 to Parma! Thanks!

Comment #52 - Posted by: Manuel Di Geronimo at July 23, 2013 11:51 AM

Thanks for an awesome Level 1 Seminar at Tampere, Finland. The coaches were great, as well as all the attendees!


Comment #53 - Posted by: Nurtsi at July 23, 2013 2:17 PM

The Redhead for warmup

5 sets of 6 to 8 reps:
135 Bench press
chest to bar pull ups

20 minutes.

Comment #54 - Posted by: Arcticelf at July 23, 2013 4:26 PM


push ups
box jumps
ab mat sit ups
53# kB swings


Comment #55 - Posted by: Rob Hole M/45/5'10"/180 at July 24, 2013 8:36 AM

Such a great course! Thorough enjoyed it. Massive thankyou to the amazing trainers in Finland - Steve, Davs, Denise, Danny, Johnny & Hamish. Hugely inspirational team. Hopefully see you guys soon!

Comment #56 - Posted by: Claire Hamer at July 26, 2013 5:55 AM

Has anyone gotten their results back

Comment #57 - Posted by: Sacha at July 28, 2013 5:26 PM

I have not received my test results.... :(

Comment #58 - Posted by: Vic at July 29, 2013 11:13 AM

No. No results here either. Maybe they were too busy with the games this weekend. Glad I'm not alone! ;)

Comment #59 - Posted by: Stephanie at July 29, 2013 11:20 AM

No results for me either. I was at the KOP L1. I've never checked my e-mail more! LOL

Comment #60 - Posted by: Chris at July 29, 2013 2:22 PM

Nothing yet here.

Comment #61 - Posted by: RJ at July 29, 2013 9:30 PM

Spoke to soon, got it!

Comment #62 - Posted by: RJ at July 29, 2013 10:06 PM

Spoke to soon, got it!

Comment #63 - Posted by: RJ at July 29, 2013 10:07 PM

Just got my results today, I passed!!! Thanks to the amazing crew at the CF-L1 test @crossfitEaDo Super fun weekend. Thanks guys!

Comment #64 - Posted by: Sarah Z at July 30, 2013 8:57 AM
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