August 26, 2013

Monday 130826

Complete the following:
Weighted Pull-up, 5 rep max
Rest 5 minutes
Weighted Pull-up, 3 rep max
Rest 5 minutes
Weighted Pull-up, 1 rep max

Post loads to comments.

CFColumbusL1_CFRootsL1_CF5thAveL1-CFCostaMesaL1_NorcalCFL1_CFNAtlantaL1_CFCentralDwntwnL1_CFColosseumL1_CFSTFL1_CFTwenteL1_CFCentralLondonL1_CFNurnbergL1_CFRocksL1_CFLifesparksL1_CFFTStewartL1CPCNurnberg_CPCMorristown_CKCCFMayhem2_Th.jpg

Enlarge Image [medium] [large]

CrossFit Level 1 Certificate Courses: CrossFit Columbus, CrossFit Roots, CrossFit 5th Ave, CrossFit Costa Mesa, NorCal CrossFit, CrossFit North Atlanta, CrossFit Central Downtown, CrossFit Colosseum, CrossFit STF,CrossFit Twente, CrossFit Central London, CrossFit Nuernberg, CrossFit Rocks, CrossFit LifeSpark, Ft Stewart, GA.
CrossFit Coach's Prep Course: CrossFit Nuernberg, CrossFit Morristown.
CrossFit Kids Courses: CrossFit Mayhem.


"Handstands" with David Durante and Alessandra Pichelli - video [ipod] [mov] [HD mov]

Posted by Pukie at August 26, 2013 5:00 PM
Comments

Dubai not holding back when it comes to fitness and producing quality CF coaches. Great investment to my future.
Mr Erik Preston, let us know what size 11,5 Black Nanos taste like? :)

Comment #1 - Posted by: Regardt at August 25, 2013 5:41 PM

Suggested weight for each set ?

Comment #2 - Posted by: sa503307 at August 25, 2013 6:17 PM

Am I to assume this is STRICT without a kip?

Comment #3 - Posted by: Verlana at August 25, 2013 6:22 PM

Strict pull-ups.

Hard to suggest a weight. If you can do 5 strict pull-ups unbroken, then add a 10/20#, and try again, use a 25/35# kettle bell. You can do multiple sets of 5 reps, 3 reps, and 1 rep, the goal is to find your maxes for 5/3/1 reps, unbroken.

Comment #4 - Posted by: Jason B at August 25, 2013 6:36 PM

Level 1 training at Khalipa's gym was awesome. All the coaches knew their stuff. BOO YA.

Comment #5 - Posted by: Nolan Gaudreau at August 25, 2013 7:03 PM

Lockout at the bottom, chin over the bar at the top. How you get there is up to you?

Comment #6 - Posted by: Wayne C. at August 25, 2013 7:09 PM

So kipping pull-ups are acceptable?

Comment #7 - Posted by: JB at August 25, 2013 7:24 PM

"Get up there anyway u want" as in overhand, underhand (chin ups) mixed grip- but kipping is NOT supposed to be used on weighted pull up maxes.
I wear a backpack w/ weights inside.

Comment #8 - Posted by: Gary at August 25, 2013 7:36 PM

Thank you Erik, Simon, Bobby and Hazley. Level 1 was briliant. So much information. Loved it!

Comment #9 - Posted by: Marianne at August 25, 2013 7:39 PM

Thank you Eric, Jobst, Adriana, Fernando and Gabo!! The best CrossFit staff ever!!! The Level 1 Course at CRossfit STF (Mexico City) was awesome. Im really glad I met you guys.

Comment #10 - Posted by: Pablo Botella at August 25, 2013 7:44 PM

From the fun, sweat, and dry heaving Krugler the pukie.... Miranda's team kicked ass! Thanks: Casey, Josh, Kellie, Brad, Michelle, and Matt! (Costa Mesa)

Comment #11 - Posted by: Kyla at August 25, 2013 7:53 PM

From the fun, sun, wisdom and dry heaving Krugler the pukie...Miranda and her team were bad ass! Thanks: Casey (best coach ever), Michelle, Kellie, Matt, Josh, Brad, Kate!

Comment #12 - Posted by: Kyla at August 25, 2013 8:00 PM

Thank You to Jason K, Katie H, Matt C, Russell B, Rick, Chris, Eric, Garret F and laura for an amazing weekend of Level 1 training at NorCal CF. I felt honored to learn from these amazing athletes. They were incredibly humble and extremely knowledgable.
From the moment I walked inside I felt welcome. I thought they did great switching up who spoke during the lectures and rotating who did hands on training. It gave us a chance to get to know each coach individually. I will be on cloud nine all week..I feel like this was a once in a lifetime experience and I'm so glad I chose NorCal for my location. Thank You again!!!!

Comment #13 - Posted by: Chantel Thomas at August 25, 2013 8:09 PM

No picture from the Crossfit Costa Mesa Level 1 Course?

Comment #14 - Posted by: Eric at August 25, 2013 8:15 PM

Thank you Justin, Cameron, Abi, Lindsay, & Spencer! Great class, great atmosphere, great experience. I learned a ton!

Comment #15 - Posted by: Walter & Jamie at August 25, 2013 8:34 PM

Where's Costa Mesa? We need to see the picture of all of us squinting in the sun!

Comment #16 - Posted by: Tomika at August 25, 2013 8:47 PM

Jason, Russel, Katie, Laura, Matt, Rick, Garrett, Eric, and anyone else I may have left out. My Level 1 was one hell of an experience. My knowledge for Crossfit has only begun. Thank you for the opportunity and tools to represent such an awesome lifestyle.

Comment #17 - Posted by: Von D. at August 25, 2013 8:57 PM

Perfect Monday morning workout. I just wish I was set up to carry more weight, but that's ok!

Comment #18 - Posted by: Playoff Beard at August 25, 2013 9:03 PM

The L1 seminar in Dubai was awesome. Lucky to have Erik, bobby, helzy and simon as seminar staff.
Met great people too, i hope to train with them in the near future.

Comment #19 - Posted by: Ahmad at August 25, 2013 9:39 PM

Top notch job by the European trainers and staff at the CFL1 course in Nürnberg this weekend. Many thanks for an awesome experience and much enjoyed interacting with a great group of athletes.

Comment #20 - Posted by: Kenneth at August 25, 2013 10:06 PM

A great weekenend - Hell Yeah

I love that monstertruck story by Steve! :-)

Comment #21 - Posted by: Pierre Rehfeld at August 25, 2013 10:12 PM

Oh, there it is. I would like to say thank you to all of the instructors. I learned so much and feel like a much better athlete. You guys rock and I hope to run into you again.

Comment #22 - Posted by: Tomika at August 25, 2013 11:05 PM

Go Dubai! Thanks Erik, Simon, Helzy & Bobby!

Comment #23 - Posted by: Damien at August 25, 2013 11:25 PM

Big thanks to Miranda, Josh, Kelly, Matt, Casey, and Michelle for the awesome L1 cert at CrossFit Costa Mesa. So much fun, great people, and learned a lot!

Comment #24 - Posted by: Daniel at August 25, 2013 11:41 PM

Awesome course and great trainers! Thank you for sharing your knowledge and making us better coaches. Dubai is not holding back!

Mr Erik Preston, please let us know what 11,5 Nano's taste like. :)

Comment #25 - Posted by: Regardt at August 25, 2013 11:42 PM

5 rep 20 KG
3 rep 30 KG
1 rep 40 KG

Comment #26 - Posted by: Hampus Lindén at August 25, 2013 11:55 PM

Huge THANK YOU to the most amazing training staff @ CR Twente - Steve, Nolan, Jenny, Justin and Wesley!!! you gave me much more than what I expected to get this weekend! Learned a ton, felt awesome, been inspired and motivated and all in an awesome Crossfit community. What more can I ask for? :)))

Comment #27 - Posted by: Erik Toth at August 26, 2013 1:02 AM

I've had a fantastic weekend at CrossFit Twente with the level 1 trainer course!!! Thx Steve, Nolan, Jenny, Justin & Wesley

Comment #28 - Posted by: Vincent Waanders at August 26, 2013 1:16 AM

Thanks Erik and team for a great CrossFit level1 course in Dubai. Dubai rocks!!! Ajay

Comment #29 - Posted by: ajay at August 26, 2013 1:30 AM

Thanks Erik and team for a great Dubai CrossFit L1 trainers' course. Dubai ROCKS!!! Ajay

Comment #30 - Posted by: ajay at August 26, 2013 1:32 AM

Hay,

Crossfit is all new to me!
I suppose the above three sets of max pull ups are the workout of the day! Do not get me wrong but 3 x 5 times pull up is not that what a very short workout? Can or should I repeat it several times or combined with cardio and / or gym exercise? Thank you!

Comment #31 - Posted by: Joram at August 26, 2013 1:46 AM

M/18/178sm/70kg/

18kg - 5 reps
22kg - 3 reps
30kg - 1 rep

Comment #32 - Posted by: Sergey at August 26, 2013 2:34 AM

5RM 45lbs
3RM 70lbs
1RM 85lbs

Comment #33 - Posted by: gb 46/m/71"/185# at August 26, 2013 2:50 AM

30lbs - 5 reps
50lbs - 3 reps
70lbs - 1 rep

Comment #34 - Posted by: Shaun at August 26, 2013 4:03 AM

10# 5RM
20# 3RM
35# 1RM

Comment #35 - Posted by: Joe Northside m/34/70"/195 at August 26, 2013 4:30 AM

Massive thank you to the crossfit staff for posting the main page workouts. I live in the country and can't access a box but I can always crossfit thanks to the website!

Comment #36 - Posted by: Jon at August 26, 2013 4:42 AM

I always see people post their experience from their L1 cert classes here and wondered why everytime... now I know, IT'S FUGGIN INCREDIBLE!

Karl, Hamish, Drake, Phil, Fede, and Anu were simply PHENOMENAL! They are 1 million % knowledgeable and professional! Truly swept away by the amount of knowledge I gained from their instruction both verbal and practical! Thank you all for blowin' my expectations out of the water and droppin' mind bombs over the place! I hope to be able to live up to their standards!
#EuroCrew #Pre-bokCrossFit #RollingStones #SuckLess

Comment #37 - Posted by: Mighty Joe at August 26, 2013 4:49 AM

Thank you to the amazing CF Kids staff at CF Mayhem! Great time woth tons of information!

Comment #38 - Posted by: Christina at August 26, 2013 5:01 AM

55
70
90

Comment #39 - Posted by: Tyler Scott at August 26, 2013 5:12 AM

Many thanks to the amazing folks at NorCal! Jason, Matt, Garrett, Katie, Russell, Rick, Chris, Eric, Laura, et al - great weekend!!

Comment #40 - Posted by: Jodi at August 26, 2013 5:14 AM

Thank you to Justin, Spencer, Abi, Lindsey and Cameron for their awesome coaching this weekend in Austin! I hope one day I am half the coach that all of you are!

Comment #41 - Posted by: Kaitlin at August 26, 2013 5:26 AM

Great weekend at Crossfit North Atlanta! Big thanks to the trainers, could not have asked for better!

Comment #42 - Posted by: Cydni at August 26, 2013 5:37 AM

5 - 60lbs DB
3 - 80lbs DB
1 - 90lbs DB

Comment #43 - Posted by: Matt at August 26, 2013 5:48 AM

Thank you Joe, Joe, Dave, Camille, Matt and Tosh. The Level 1 Course was amazing! Thank you to the great people who run CrossFit Colosseum!

Comment #44 - Posted by: James at August 26, 2013 5:57 AM

F/51/5'6/120
5 x 20#
3 x 25#
1 x35#
1 x 37.5 f

Comment #45 - Posted by: D.S. at August 26, 2013 5:58 AM

Weighted Vest

22.5 lbs x 5
32 lbs. x 3
41.5 lbs x 2

Finished with 30 minutes on the bike trainer.

Comment #46 - Posted by: EricS at August 26, 2013 6:23 AM

5-40lb
3-50lb
1-60lb

Comment #47 - Posted by: Bill 26/m/6"/215 at August 26, 2013 6:31 AM

so i'm new to crossfit and i'm normally an endurance athlete...swimming, running, biking...i'm not much into weights. so my form is probably terrible, not to mention its scary! does anyone have any advice about getting into the weight lifting part? (more of the Jerks, cleans, deadlifts type of stuff is what i need help with)

Comment #48 - Posted by: Bill at August 26, 2013 6:39 AM

5.3 mile run, then WOD

I finally got a strict pull-up on my own!
5 strict with 2 bands (60# support)
3 strict with 1 band (30# support)
1 strict, NO BAND (Yay!)
Did 2 rounds

Comment #49 - Posted by: Glorybelle (F/44/5'5/134) at August 26, 2013 6:39 AM

5 x 25
3 x 35
1 x 55

Comment #50 - Posted by: BW at August 26, 2013 6:49 AM

D.S. - saw that you broke though 12 PUs, way to stick with it

Glorybelle - congrats on the unassisted PU!

Comment #51 - Posted by: Joe Northside m/34/70"/195 at August 26, 2013 6:49 AM

5 x 20 kg
3 x 30 kg
1 x 40 kg

//2 dedicated swedes

Comment #52 - Posted by: Fjelk at August 26, 2013 6:52 AM

5 - 48lbs
3 - 61lbs
1 - 77lbs

Comment #53 - Posted by: Jokin at August 26, 2013 6:52 AM

Way to go Glorybelle! Another barrier broken.

Comment #54 - Posted by: Kevin C. (M/54/5'11"/182) at August 26, 2013 6:55 AM

M/27/5'9"/160
& M/25/5'7"/150

5 - 45#
3 - 90#
1 - 115#

Comment #55 - Posted by: Jmoore at August 26, 2013 6:57 AM

M/40/5'10"/188lbs

Nursing a left arm injury.

20
30
40

I can go heavier for a single rep, but don't have the equipment in my garage gym to execute.

Comment #56 - Posted by: Playoff Beard at August 26, 2013 7:00 AM

@ Joe Northside thanks it felt good
@ Glorybelle awesome !

Comment #57 - Posted by: D.S. at August 26, 2013 7:02 AM

@Joram #30,

The weighted pull-ups (NOT chin-ups!) are the workout of the day. It isn't 3x5. It's 5 reps, 3 reps, then 1 rep. You should be able to increase the load across each since the rep scheme is going down and there is a 5 minute rest between them.

Go as heavy as you can and complete the set. That will probably involve some trial and error until you get to your working sets. Repeating this WOD a second time would mean we've missed the point of going heavy and going for broke. The final set is a 1RM weighted pull-up.

Comment #58 - Posted by: Gavin at August 26, 2013 7:02 AM

@Glorybelle, nice stuff with the unassisted!

Comment #59 - Posted by: Gavin at August 26, 2013 7:03 AM

could someone explean 5reps max mean? please am new in crossfit..

Comment #60 - Posted by: faislfyome at August 26, 2013 7:14 AM

Big Thanks to Crossfit Mayhem and the CF-K instructors, Joe(s), Erik, and Keegan. You guys were a wealth of knowledge and truly enjoyed both days of the seminar.

Comment #61 - Posted by: Michael Carrion at August 26, 2013 7:32 AM

Fantastic weekend at Crossfit North Atlanta! Mike G., Todd, Chris, Kristen, Courtney and Bethanie were absolutely wonderful, entertaining and very knowledgeable. Keep up the awesome work!!! 1-2-3...HELL YEAH :)

Comment #62 - Posted by: Brandy B. at August 26, 2013 7:34 AM

Crossfit L1 seminar in Mexico City rocked as well as our picture! Thanks to the staff for the amazing weekend.

Comment #63 - Posted by: Francisco Garcia at August 26, 2013 7:35 AM

10-15-20kg
Dead hang, strict, overhand Pull-ups

Comment #64 - Posted by: RJ at August 26, 2013 7:48 AM

México city was solid! Thank you Eric, Jobst, Gabo, Fernando! it was sweeeeeeeet!

Comment #65 - Posted by: Octavio Pasarán at August 26, 2013 8:01 AM

Costa Mesa Crossfit L1 seminar this weekend was the bomb! Many thanks to Miranda, Josh, Michele, Kelly, Matt and Casey, as well as all the other participants.
As a first time Crossfitter, I found the info and workouts to be well presented and easy to follow (if not easy to accomplish!), and the support and camaraderie was HUGE.
What a great experience!!

Comment #66 - Posted by: kk at August 26, 2013 8:37 AM

HUGE thanks to L1 training staff this past weekend at Crossfit Nurnberg! Karl Steadman, Drake Sladky, Phil Imbusch, Anu Puonti, Hamish Meddings, and Federico were absolutely amazing! My expectations were far exceeded....these guys know their stuff and are such an asset and positive inspiration to the CF community! Thank you to Drake for opening your gym to us! Terrific experience!

Comment #67 - Posted by: Ashley Lathem at August 26, 2013 8:40 AM

I am very proud and very fortunate to have had the great experience of being in the level one certification in mexico city, I thank God and my coaches for giving me the opportunity to be a coach like them, I am proud of be a crossfit STF, viva mexico!
Thank you Eric, Jobst, Gabo, Fernando! thanks a lot!!I really appreciate !!

Comment #68 - Posted by: jesus at August 26, 2013 9:09 AM

5 - 50#
3 - 70#
1 - 100#
300m sprint - 50 sec

M/28/5'10"/189lbs
Dead hang, strict, overhand pull-ups

Comment #69 - Posted by: Nic at August 26, 2013 9:13 AM

The CrossFit Kids staff at CrossFit Mayhem: John, Jon, Eric, & Keegan were outstanding. It was a Fantastic way to spend a weekend - being engaged to think outside the box and create environments for kids & teens to thrive!

Comment #70 - Posted by: Yvette at August 26, 2013 9:16 AM

"could someone explean 5reps max mean? please am new in crossfit.."

Comment #57 - Posted by: faislfyome at August 26, 2013 7:14 AM

--------

Sure thing amigo! "5 rep max" just means how much weight you can handle for 5 consecutive repetitions.

Here for example, we're doing pull-ups. First, try to do 5 strict pull-ups with no added weight. Just your own bodyweight, dead hang at the bottom, chin over the bar at the top. The type of grip is up to you; pronated (pull-up), supinated (chin-up) or mixed (one hand each way) are all fine.

If you can do that...add a five pound dumbbell between your legs and try it again. Keep increasing the weight until you can no longer compete five reps. Got it?

Once that's done, try the same thing with only three reps, then finish up the workout with a heavy, single repetition.

Hope that makes sense, good luck!

Comment #71 - Posted by: Playoff Beard at August 26, 2013 9:19 AM

12 reps 15lbs
5 reps 40lbs
3 reps 55
1 rep 55
7 reps 15lbs

Comment #72 - Posted by: Derrick P M/29/6'1/166 at August 26, 2013 10:02 AM

28 Male/ 5'8"/ 175#/ Calgary AB

Strict/ No Kipp Pull-Up
5rm - 40#
3rm - 60#
1rm - 80#

Comment #73 - Posted by: Ritz at August 26, 2013 10:04 AM

Carole and I made up yesterday's clean and jerk plus Cindy WOD this morning. Results posted there.

Will do today's pull-ups tomorrow.

Comment #74 - Posted by: Kevin C. (M/54/5'11"/182) at August 26, 2013 10:09 AM

f/43/180/5'10"

overhand grip and dead hang. I have to use underhand when I do kipping pullups as it's easier on the shoulders... but I'm trying to build some ability overhand... just can't swing.

5 rep max 5#
3 rep max 15#
1 rep max 25#

Comment #75 - Posted by: JuliePlatt at August 26, 2013 10:09 AM

Julie- Good to see you back!

Comment #76 - Posted by: Kevin C. (M/54/5'11"/182) at August 26, 2013 10:12 AM

Sweet Level 1 at LifeSpark in Dubai - no wonder they're all sold out. Thanks Simon, Bobbi, Erik and Helzy!

Comment #77 - Posted by: Buddy at August 26, 2013 10:19 AM

THX LIFESPARK DUBAI......Thank you Erik Simon Bobbi and Helzy.......I learned so much....You are a International Team.....It's time to make Jordan fit. Blessings

Comment #78 - Posted by: Dean at August 26, 2013 10:33 AM

Thanks to CrossFit Mayhem and the CrossFit Kids Staff. The CFK coaches were energetic, Knowledgeable,and efficient. CF Mayhem was an outstanding facility with a really friendly and welcoming staff. If I lived in that area, that would be the gym for me.
This is a great class for anyone who is new to coaching kids, but I also learned some things to implement with my adults. More than worth the price of admission!!

Mike Taylor
Owner/Coach
HeadHunters CrossFit

Comment #79 - Posted by: Mike Taylor at August 26, 2013 10:34 AM

#fix.......YOU A GREAT AWESOME AMAZING INTERNATIONAL TRAVELING TEAM>>>>>>

Comment #80 - Posted by: Dean at August 26, 2013 10:35 AM

Jobst thanks for all the tips and instructions, the best instructor. I`ll remember them every day¡¡ thanks adriana for my first pull up. that was awesome¡¡ gabo and fer, thanks for the best translation and support. eric for all your patience and time¡¡ the best staff¡¡

Comment #81 - Posted by: maria del pilar at August 26, 2013 10:37 AM

#Itypetoofast

Comment #82 - Posted by: Dean at August 26, 2013 10:41 AM

kg: 20-25-25

Comment #83 - Posted by: Vasman at August 26, 2013 11:09 AM

Lat Pulldown
75#/80#/90#

Comment #84 - Posted by: Victo Power F/36/5'11"/209 at August 26, 2013 11:35 AM

2013-08-26: 30,45,72.

Comment #85 - Posted by: gs at August 26, 2013 11:41 AM

1 pood/ 1.5 pood/ 2 pood go heavier next time

Comment #86 - Posted by: JF at August 26, 2013 11:41 AM

kg: 5, 15, 25

strict, overhand

Comment #87 - Posted by: Quinton at August 26, 2013 11:50 AM

Thank you so much to the staff at the L1 in San Jose! Amazing coaches, incredibly knowledgeable, and most importantly so welcoming and friendly. I have improved so much both as an athlete and coach, and the lessons I learned will never be forgotten. Thank you again!

Comment #88 - Posted by: Evan Look at August 26, 2013 11:52 AM

5 reps @ 55Lb.
3 reps @ 75Lb
1 rep @ 90Lb.

Bill @ comment 47
If you are new to lifting here are a few points to follow:
Always warm up first, the older you get the more critical this becomes, check out the CrossFit warm up.
Start out very light and focus on form and range of motion. Perfect the movement before you add weight.
If you don't have a coach, video yourself performing the lifts and compare to the videos in exercises & demos.
Resist the urge to let pride get in the way by competing with someone else's best weight/time. This is a recipe for injury.
Compete with your own previous best weight/time.
The workouts posted here look deceptively easy at times, always scale to your ability and you will improve intensity and fitness, and have a great time doing them.
Welcome to the Crossfit community, there is a wealth of knowledge and experience on this site, and great people too!

Comment #89 - Posted by: ChuckB 55/5'11"/165 at August 26, 2013 11:53 AM

HUGE Shout out to the ladies and gents who gave us a great Certification 1 lesson at Crossfit North Atlanta this weekend! Mike G, Todd and the crew did an outstanding job!

Comment #90 - Posted by: David at August 26, 2013 12:14 PM

40-60-100#

M/31/185/5'9"

Strict - Underhand

Comment #91 - Posted by: Newmann at August 26, 2013 12:38 PM

M/27/5'8/160

70-90-120

Comment #92 - Posted by: nelsmich at August 26, 2013 12:52 PM

5x \ 45lbs
3x / 70
1x \ 90 lbs

Comment #93 - Posted by: Rich at August 26, 2013 12:55 PM

Set 1/3:
5 rep 16 KG
3 rep 16 KG
1 rep 16 KG

Set 2/3:
5 rep 16 KG
3 rep 21 KG
1 rep 21 KG

Set 3/3:
5 rep 10 KG
3 rep 16 KG
1 rep 21 KG

Comment #94 - Posted by: Christos at August 26, 2013 12:59 PM

Set 1/3:
5 rep 16 KG
3 rep 16 KG
1 rep 16 KG

Set 2/3:
5 rep 16 KG
3 rep 21 KG
1 rep 21 KG

Set 3/3:
5 rep 10 KG
3 rep 16 KG
1 rep 21 KG

Comment #95 - Posted by: Christos at August 26, 2013 1:01 PM

5reps:7.2kg
3reps:9kg
1rep:14kg

Recovering from a shoulder injurŷ that prevented me doing pull ups. Just glad I can do them now :)

Comment #96 - Posted by: Joe at August 26, 2013 1:26 PM

25#
50#
90#

Comment #97 - Posted by: Nicholas (M/28/5'10"/175) at August 26, 2013 1:26 PM

Body Weight Squats 5x5
5 rep pullup max-50lbs
3 rep pullup max-80lbs
1 rep pullup max-100lbs
10min recovery
90sec on/30sec off x10 running intervals with 30lb sandbag
1mi steady run no sandbag

M/30/73"/196

Comment #98 - Posted by: Chad R. at August 26, 2013 1:28 PM

M/36/163/5'8"

Used two weight vests

45 x5
64x3
80x1

Comment #99 - Posted by: Jiggastemple at August 26, 2013 1:34 PM

WOD: 5x20#, 3x35#, 1x45#. PUs are my goat.
Strength: BS 3x5 @ 210#. Press 3x5 @ 97# (reset).

Comment #100 - Posted by: Gavin at August 26, 2013 1:53 PM

Ten rounds for load and time of:
1 Clean and Jerk 85#
5 Pull-ups
10 Push-ups
15 Squats

12:45

M/45/5'6"/142#

Comment #101 - Posted by: Tom G. at August 26, 2013 2:15 PM

@JuliePlatt, glad you're on the mend.

@Kevin C, Joe N, D.S. and Gavin, thanks so much for the encouragement.
And D.S., maybe now I can start the pull-up program you'd told me about a couple months back.

Comment #102 - Posted by: Glorybelle (F/44/5'5/134) at August 26, 2013 2:17 PM

5-rep max - 85# (PR)
3-rep max - 85# (PR)
1-rep max - 100#

Comment #103 - Posted by: Alex M/23/6'0"/183 at August 26, 2013 2:55 PM

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

103 (pr by 3 reps over 130717)

Comment #104 - Posted by: Joe Northside m/34/70"/195 at August 26, 2013 2:57 PM

All strict. 50x5, 70x3, 105x1

Comment #105 - Posted by: Jdisch at August 26, 2013 3:03 PM

Gracias por todo el aprendizaje! un abrazo a todos y a esperar los resultados

Comment #106 - Posted by: Cesar Ortega at August 26, 2013 3:05 PM

Did my cert at CF North Atlanta & the crew there was so, so amazing. They made the whole experience fun and interesting. They were incredible instructors and their examples of movements were really valuable also. Also appreciated them kicking my butt all weekend long. Loved the experience. Thanks so much y'all!

Comment #107 - Posted by: Angela at August 26, 2013 3:29 PM

M/37/5'7"/165

25x5
45x3
70x2

Should of started heavier and finished heavier!!! First time doing this one....stronger on these than I thought!!!

Comment #108 - Posted by: Guns76 at August 26, 2013 3:38 PM

male 165# 33 y/o
5rm 44#
3 rm 62#
1 rm 88#

Comment #109 - Posted by: jamie wOOD at August 26, 2013 4:27 PM

Nice work on the 7 min burpees Joe

Comment #110 - Posted by: tylar (m/31/6'/172lb) at August 26, 2013 4:27 PM

Thanks for this fantanstic experience to Eric, Jobst, Adriana, Gabo, Ricardo, Fernando and all the people there.
MUCHAS GRACIAS!!!! LEVEL 1 SEMINAR MEXICO CITY!

Comment #111 - Posted by: Javier Fontanelli at August 26, 2013 4:28 PM

MEXICO LEVEL 1 TRAINER COURSE was awesome!!!
thanks to all the crew, it was an amazing experience!

Comment #112 - Posted by: Uriel Falconi at August 26, 2013 4:30 PM

Day Behind - Yesterday's WOD

Ten rounds for load and time of:
1 Clean and Jerk (146lb)
5 Pull-ups
10 Push-ups
15 Squats

12:04

felt good energy today!

M/52/193lb


Comment #113 - Posted by: Mazz at August 26, 2013 4:34 PM

(M/23/6'/165)

5rm: 45#
3rm: 70#
1rm: 80#

Comment #114 - Posted by: Joe at August 26, 2013 4:41 PM

M/41/195cm/82kg

Strict, wide grip overhand.
Normally I use a band for pullups so I AM the extra weight ;) Did these with no band.

Comment #115 - Posted by: Simon at August 26, 2013 4:48 PM

5 reps 0 lbs
3 reps 15 lbs
1 rep 25 lbs

Comment #116 - Posted by: Kim Nomez at August 26, 2013 4:54 PM

Too late to do it justice, but the CF Kids trainer course at CrossFit Mayhem was just outstanding this weekend. John Brown, Jon Gary, Keegan Martin and Eric Layne were remarkable professionals. I attended this course four years ago, and it ithe course is even better now; well worth re-attending for any trainer not immersed in day to day training. It is incredible to see and hear about the impact CFK is having around the world.

Comment #117 - Posted by: Apolloswabbie at August 26, 2013 5:05 PM

@Joe, you are a burpee beast!!

Comment #118 - Posted by: Gavin at August 26, 2013 5:06 PM

did death by pullups.

Got to 13 min. First attempt at this wod.

Now gonna try a mayhem wod snatches and wall balls.

Comment #119 - Posted by: hollyhog at August 26, 2013 5:09 PM

5 reps - 45#
3 reps - 70#
1 rep - 90#

Comment #120 - Posted by: DLong (M/38/5'10"/185) at August 26, 2013 5:18 PM

M/18/69"/195
5 reps 40#
3 reps 50#
1 rep 65#

Comment #121 - Posted by: Jackson Sorrells at August 26, 2013 5:19 PM

10# 5x fail. Only got 4/5
10# 3x
15# 1x
20# 1x just curious if I could do it. Success.

F/42/127/5'9"

Comment #122 - Posted by: Trina at August 26, 2013 5:20 PM

The best CF staff at Mexico City last weekend: Eric, Jobst, Adriana, Ferando, Gabo & Ricardo. Far exceeded what I expected from CFL1 Seminar. Gracias!

Comment #123 - Posted by: Oscar Budar at August 26, 2013 5:23 PM

5 x 30 lb
3 x 40 lb
2 x 50 lb
1 x 60 lb
1 x 60 lb

Comment #124 - Posted by: Ruffscruff at August 26, 2013 5:26 PM

M/23/5'11"/187.7

5: 50
3: 65
1: 75

Comment #125 - Posted by: Miles Forks at August 26, 2013 5:26 PM

death by burpee 13 min

Mayhem wod rxd 9:00 flat
3 6 9 12 15.
95 pd snatch
6 12 18 25 30
20 pd wall ball

Comment #126 - Posted by: hollyhog at August 26, 2013 5:31 PM

M/30/5'9"/212

5 - 10
3 - 25
1 - 45

Comment #127 - Posted by: Boggs at August 26, 2013 5:35 PM

Miranda and he crossfit team with an awesome job at Costa Mesa, thank you guys! with almost one visit by Pukie the Clown it was just awesome, ha! jose r.

Comment #128 - Posted by: jose r. at August 26, 2013 6:03 PM

CFSB back squat 3-3-3-3-3

160-180-200-220-(240-240-240F)


Then, "Falkel" scaled to
Complete as many rounds as possible in 15 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
5 towel pull-ups

5 rounds

Comment #129 - Posted by: BC (27/M/5'9"/140lbs) at August 26, 2013 6:12 PM

70# 5reps
90# 3reps
135# 1rep

Comment #130 - Posted by: Timmy Parker at August 26, 2013 6:34 PM

M/56/5'9"/172

5 has been my unbroken max in the midst of a WOD. I took that as 5RM = ~175 which makes 3RM ~ 185 (BW+10) and 1RM ~ 205 (BW+30)

5 rep @ BW + belt+chain+2.5 - no problem!
3 rep @ BW + belt+chain+7.5 - easy!
2 rep @ BW + belt+chain+25 - easy!
1 rep @ BW + belt+chain+35 - no problem!

A good day...

Comment #131 - Posted by: Alan S at August 26, 2013 6:44 PM

24kg- 5 repetições (52 pounds)
30kg- 3 repetições (66 pounds)
40kg- 1 repetição (88 pounds)

Comment #132 - Posted by: Matheus Carvalho at August 26, 2013 6:44 PM

24kg- 5 repetições (52 pounds)
30kg- 3 repetições (66 pounds)
40kg- 1 repetição (88 pounds)

Comment #133 - Posted by: Matheus Carvalho at August 26, 2013 6:44 PM

North Atlanta crossfit cert staff shout out. Best group around. Absolutely amazing weekend and so much learned. Btw used the sdlhp progression today on 2 newbies worked like a dream. Still wish I could've got a spot during the test? Lol

Comment #134 - Posted by: Cory boyd at August 26, 2013 7:19 PM

Great Level 1 cert class at Ft. Stewart Crossfit. The coaches did a truly outstanding job instructing. Thank you all.

Comment #135 - Posted by: Michael at August 26, 2013 7:30 PM

27/M/165

5x20
3x45
1x65

There were more reps in between trying to find my maxes, just posted the end result.

Comment #136 - Posted by: SteveM at August 26, 2013 7:37 PM

MIRANDA & CO. rocked it in Costa Mesa this weekend at the Lev1. Made me heave, causing me to believe! Priceless experience. Thank you to all the coaches, students, and Crossfit Costa Mesa for doing great work. I have a feeling my life is changed forever. I will pass it on.
Love,
KOOGS

Comment #137 - Posted by: KOOGS at August 26, 2013 8:01 PM

5rep@26#
3rep@35#
1rep@70#F
1rep@53#
1rep@62#
1rep@70!

Comment #138 - Posted by: phill 37°21'41"N 118°23'43"W at August 26, 2013 8:12 PM

5 at 35
3 at 53
1 at 90f
1 at 80

Comment #139 - Posted by: Jake Kiddoo at August 26, 2013 8:24 PM

5 @ 25lbs.
3 @ 40lbs.
1 @ 55lbs.
1 @ 70lbs.
1 @ 85lbs

Comment #140 - Posted by: Spencer M/5'7"/140 at August 26, 2013 9:02 PM

5 reps - 17.5kg
3 reps - 27.5kg
1 rep - 40 kg

Comment #141 - Posted by: Brett (25/M/188cm/77kg) at August 26, 2013 11:16 PM

M/16/193lbs/6'2

80,100,125#s

Comment #142 - Posted by: Brendan M at August 27, 2013 12:22 AM

20/M/5'10"/92kg

40kg-5 reps
50kg-3reps
60kg-1 rep

Comment #143 - Posted by: Noob-At-X-Fit at August 27, 2013 2:37 AM

5- 24kg
3- 24kg
1- 24kg

Comment #144 - Posted by: Edward Fitzgerald at August 27, 2013 3:03 AM

WT Pull-up -

5 @ 50#
3 @ 70#
1 @ 100#
(3 min. Rest, palms facing)

Comment #145 - Posted by: ART/M44/5'5"/150 at August 27, 2013 3:43 AM

5x55#'s
3x70#'s
1x96#'s

Comment #146 - Posted by: Rowan (M/48/5'5"/150) at August 27, 2013 4:25 AM

M/32/6'1"/175
53#
70#
88# (pr)

Comment #147 - Posted by: Matt at August 27, 2013 5:01 AM

45, 65, 100. 3 minute rests b/w rounds.

Comment #148 - Posted by: Kyle Bisceglie, M, 46, 5'10", 180 at August 27, 2013 5:06 AM

40, 50, 70

Comment #149 - Posted by: Manchild at August 27, 2013 5:59 AM

23/M/5'8"/160lbs

5 reps - 70#
3 reps - 90#
1 rep - 110#

Comment #150 - Posted by: Matt at August 27, 2013 6:16 AM

5reps- 70lbs
3 reps- 90lbs
1 rep- 100lbs
Ran 5k
M/38/193lbs

Comment #151 - Posted by: Charlie at August 27, 2013 6:16 AM

M/37/5'11/95kg

5-20kg
3-30kg
1-40kg

Comment #152 - Posted by: Stephdejersey at August 27, 2013 6:43 AM

Thanks to Cherie, Nicole, Becky, Kevin, Yuri, Doug and Chris for an awesome L1 weekend in Boulder! Learned so much, and already feel like my training is significantly improved. Great program!

Comment #153 - Posted by: Farrar at August 27, 2013 7:03 AM

40-50-57.5

Comment #154 - Posted by: myles456 at August 27, 2013 7:31 AM

So, it's Tuesday and we can't stop talking about "Kug's" I'll probably never look at FRAN the same! On a more serious note, we enjoyed and feel unbelievably lucky to have received the knowledge and skills to begin to develop a deeper, broader, and more inclusive approach to the sport. As a married couple, we feel even more blessed, because we share the same passion for the sport, and hope to continue to share CrossFit with others! Thank you, Miranda, Kelly, Michelle, Josh, KC, Randy, Matt, and Kate, for your remarkable knowledge, and guidance!!! Thanks, Nikki&Craig

Comment #155 - Posted by: Nikki& Craig Herrera at August 27, 2013 8:10 AM

Level 1 at Crossfit North Atlanta was great! After Crossfitting for 10 months, the instructors really solidified the "why"... Thanks to coaches Mike, Todd, Chris, Kristen, Courtney (I know I'm forgetting someone - no disrespect)!

Comment #156 - Posted by: Ryan at August 27, 2013 8:26 AM

M/41/5'11"/204

5x2.5kg.
3x5kg.
1x10kg (new PR).

Comment #157 - Posted by: Jose-Luis Morales at August 27, 2013 8:27 AM

Level 1 at Crossfit Costa Mesa (not pictured?) was amazing! Miranda, Josh, Casey, Randy, Matt, Kate, Kelly, Michele- you were all terrific! All your stories, lecturing techniques, and smiles made for a great weekend!

Comment #158 - Posted by: Kristin at August 27, 2013 8:30 AM

M/ 39/ 135 lbs/ 5'-6"
I did a workout where you do a max weighted pullup x 5, then rest for 5 mintues, then do a max weight pullup x 3, rest 5 mintues and then do a max weight pullup x 1.
I hurt my finger/ hand initially warming up, but was able to just suck it up and do the sets. I did a lot of warm up sets because I was feeling a bit beat up and sore and didn't want injury. The weighted pullups felt good, and I could have done more sets, but that was not the point.
I was running out of time so I ran upstairs and did a quick midline MetCon to finish off.
good normal warm up
bodyweight x 10 super slow and strict
20 lbs x 6
30 lbs x 6
37.5 lbs x 5

45 lbs x 5
rest 5 mins.
60 lbs x 3
rest 5 mins.
72.5 lbs x 1
rest 1:30
75 lbs x 1
All good reps
Because my hand was a little injured, I did wrap my hand and then gripped more in my middle of the hand and used a bit more grip/ forearm.
I was trying to concentrate on squeezing and not exploding and getting a kip or anything like that.

Ran upstairs and did a couplet of:
10 rounds of:
10 GHD situps (on the med ball and the stall bar)
10 back extensions
(8:25)

I had to leave immediately as they actually closed the gym on me (early) and I ended up stretching after walking the dog. Drank a protein shake and a big salad.

Comment #159 - Posted by: Anton at August 27, 2013 8:48 AM

M/ 39/ 135 lbs/ 5'-6"
I did a workout where you do a max weighted pullup x 5, then rest for 5 mintues, then do a max weight pullup x 3, rest 5 mintues and then do a max weight pullup x 1.
I hurt my finger/ hand initially warming up, but was able to just suck it up and do the sets. I did a lot of warm up sets because I was feeling a bit beat up and sore and didn't want injury. The weighted pullups felt good, and I could have done more sets, but that was not the point.
I was running out of time so I ran upstairs and did a quick midline MetCon to finish off.
good normal warm up
bodyweight x 10 super slow and strict
20 lbs x 6
30 lbs x 6
37.5 lbs x 5

45 lbs x 5
rest 5 mins.
60 lbs x 3
rest 5 mins.
72.5 lbs x 1
rest 1:30
75 lbs x 1
All good reps
Because my hand was a little injured, I did wrap my hand and then gripped more in my middle of the hand and used a bit more grip/ forearm.
I was trying to concentrate on squeezing and not exploding and getting a kip or anything like that.

Ran upstairs and did a couplet of:
10 rounds of:
10 GHD situps (on the med ball and the stall bar)
10 back extensions
(8:25)

I had to leave immediately as they actually closed the gym on me (early) and I ended up stretching after walking the dog. Drank a protein shake and a big salad.

Comment #160 - Posted by: Anton at August 27, 2013 8:49 AM

5@45lb, 3@65,failed at 2, 3@55lb, 1@75lb

Comment #161 - Posted by: tylar (m/31/6'/172lb) at August 27, 2013 8:57 AM

5 rep 55#
3 rep 75#
1 rep 90#

Comment #162 - Posted by: Kevin C. (M/54/5'11"/182) at August 27, 2013 9:35 AM

I'd like to give a BIG shout out to the Crossfit Trainers at the Level 1-Trainer course this last weekend in Boulder, Colorado at the Crossfit Roots (thanks Nicole). What a great weekend! The trainers were extremely patient and made me fall in love with Crossfit even more than I already am. A big THANK YOU to our emcee for the weekend, the loud and awesome Cherie Chan!

Comment #163 - Posted by: Grete Ruder at August 27, 2013 9:40 AM

10 at 45
5 at 70
3 at 100
10 at 45
10 at 45

Did not have a belt for this, so I could not go to 1 rep max.

Comment #164 - Posted by: MAGNUS 27/5'8"/155-160 at August 27, 2013 9:50 AM

5 at 45
5 at 55
5 at 60
5 at 65
3 at 70
3 at 80
1 at 95

might have been able to go more but too much trial and error and belt was only supposed to hold 90 pounds.

Comment #165 - Posted by: JRL M/29/5'8"/160 at August 27, 2013 10:39 AM

M/40/205/5'11"

5 reps w/35# KB
3 reps w/53# KB
1 rep w/70# KB

Strict, w/neutral grip

Comment #166 - Posted by: JMD at August 27, 2013 10:41 AM

Strict, ring pull-ups

5, 50 lbs
3, 75 lbs
1, 100 lbs

Comment #167 - Posted by: WJL at August 27, 2013 10:44 AM

HUGGGGE shout out to Nicole Austin joe Greg and K...you were all awesome and the crossfit community should be thankful for having you guys! I learned so much in two days. And congrats to all my fellow trainers this past weekend!

Comment #168 - Posted by: Justen mills at August 27, 2013 10:45 AM

5 @ 70#
3 @ 90#
1 @ 115# - all strict (no kipping) w/ pronated (overhand) grip

Comment #169 - Posted by: Jetté 44/M/5'11"/175 at August 27, 2013 10:54 AM

M/26/5"10/148 pounds

20kg
30kg
40kg

Tied a tow rope around my waist and tied to some weight plates - fun!

Comment #170 - Posted by: Mustafa Yusuf at August 27, 2013 10:58 AM

5 at 20# overhand grip
3 at 42 1/2 underhand grip
1 at 75 # underhand grip

Comment #171 - Posted by: Mike Andridge/43/5'8"/180 at August 27, 2013 11:20 AM

5- 25lbs
3- 45lbs
1- 55lbs
10-25lbs for fun
Need to start at a heavier weight next time

Comment #172 - Posted by: JC at August 27, 2013 11:43 AM

Training staff for Level 1 @ Roots in Boulder, CO were stellar! Cheri Chan, Nicole, Chris, Doug, Yuri, Kevin, and Becky are outstanding coaches with amazing communication and demonstration skills! Way to cut to the chase and get the job done when it comes to training athletes!

Comment #173 - Posted by: mschreiber at August 27, 2013 12:40 PM

M/29/6'3"/205

5 - 48kg
3 - 54kg
1 - 66kg

Not my PR (74kg), but just finished last weeks three hero WOD's over the last couple days...brutal.

Comment #174 - Posted by: Mongo at August 27, 2013 12:56 PM

M58/5'9"/185

5-45#
3-55#
1-70#

Comment #175 - Posted by: m weiss at August 27, 2013 1:37 PM

as rx'd

1 pood KB + 10Lbs 6 reps
1.5 Pood KB + 10 Lbs 3 reps
2 Pood KB + 5 Lbs 1 rep

repeated last set thinking I could get 2.. chin couldnt clear the bar

Comment #176 - Posted by: OSV M48 5'10" 170 at August 27, 2013 2:11 PM

5/90lb 3/115 1/125lb

Comment #177 - Posted by: M45/6'2"/242 at August 27, 2013 4:15 PM

5 @ 25
3 @ 35
1 @ 60

Comment #178 - Posted by: Rob Hole M/45/5'10"/180 at August 27, 2013 5:36 PM

35x5
50x3
65x1

Comment #179 - Posted by: Alton 34yo/M/5'11"/175lbs at August 27, 2013 6:20 PM

3kgx5
5kgx3
8kgx1

Comment #180 - Posted by: lucio1928/41/182/95 at August 27, 2013 7:34 PM

The training in Boulder at Crossfit Roots was amazing. Thanks so much too all the trainers, Doug, Nicole, Yurii, Cheri, and Becky. A special thanks to Kevin and Chris for your patients and help with my kip and muscle ups. Got my first RX pull up workout today due to your help. You all are so commited to training athletes well and it was very inspiring.

Comment #181 - Posted by: Jen at August 27, 2013 7:53 PM

CrossFit Level 1 Course in Costa Mesa rocked this past weekend. Josh, Miranda, Michelle, Kelly, Kate, Matt, Casey, and Randy did an outstanding job. We were all privileged to get to be under their instruction, modeling, experience, and humor. I was extremely impressed with the whole process, very professional and well put together. Yet, everyone of the training staff was so down to earth, approachable and easy to learn from. Loved the encouragement, pushing, and support we got all weekend.
Favorite quote:
Coach Kelly - "squeeze your butt so hard that you feel like it will eat your shorts right off of your body!"
Oh - and "Happy Balls Please!"
- Med Ball Clean Points of performance -
Thanks Coach Kelly!

Comment #182 - Posted by: Charlie at August 27, 2013 11:05 PM

Weighted Pull-ups, 20lb vest. Then Pool WOD
Être prêt
M/55/6’/213

Comment #183 - Posted by: Pete In Sun City at August 28, 2013 4:19 AM

M/45/5'11"/200

5 weighted pull-ups (10#)--should have done more
5 min rest
3 weighted pull-ups (20#)--should have done more
4 min rest
1 weighted pull-up (50#)

Comment #184 - Posted by: nutfam at August 28, 2013 4:50 AM

SWOD: Complete the following:
Weighted Pull-up, 5 rep max - 25, 30, 35lbs x 5
Rest 5 minutes
Weighted Pull-up, 3 rep max - 45, 50, 52.5lbs x 3
Rest 5 minutes
Weighted Pull-up, 1 rep max - 60, 65, 70lbs x 1

WOD: Ten rounds for load and time of:
1 Clean and Jerk - 155lbs
5 Pull-ups
10 Push-ups
15 Squats

Time - 16:48

Comment #185 - Posted by: murphinator - M/5'10"/185/39 at August 28, 2013 6:07 AM

Fun putting together weights. I used a combination of a backpack full of water bottles, a 20lb block of hardened sculpting clay, and a bag full of bricks.

5 - 15 lbs (water only)
3 - 20 lbs (water + bricks)
1 - 35 lbs (water + clay)

I had enough bricks to go higher, but couldn't do it this time.

M/48/5'9"/165

Comment #186 - Posted by: Roger in Phx at August 28, 2013 8:44 AM

M 43/185/6'
26#
53#
71#

Comment #187 - Posted by: Mike at August 28, 2013 9:29 AM

Grey band 5, orange 3, no band 1. Go orange 5, none 3, weighted 1.

Comment #188 - Posted by: Elliott Harding at August 28, 2013 2:54 PM

got up to 20#

Comment #189 - Posted by: Kyle A. at August 28, 2013 4:38 PM

5 X 70
3 X 80
1 X 100

Comment #190 - Posted by: Dain Lewis at August 28, 2013 7:00 PM

3 mile run
21:30
Then
3 Rounds
9 PullUps
12 Dips
Good Workout

Comment #191 - Posted by: dyagg at August 29, 2013 5:15 AM

5-25#
3-35#
1-45#

Comment #192 - Posted by: Justin M/27/5'8"/144 at August 29, 2013 5:48 AM

5RM = 25#
3RM = 25#
1RM = 50#

Comment #193 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at August 29, 2013 12:35 PM

20lb
30lb
40lb

Comment #194 - Posted by: Simon Boote M/42/80kg/6' at August 29, 2013 1:15 PM

I am confused. So am I working up to a 5rm? Then 3...then 1? Or should I already know those numbers, then do the sets? Or....am I supposed to just do 5 reps with some weight, then 3, then 1 after adding weight, with a total of doing only 9 pull ups for my workout? Someone please help. I feel like an idiot.

Comment #195 - Posted by: JIm at August 29, 2013 6:25 PM

M/20/6'1"/73Kg

10kg
15kg
20kg

Comment #196 - Posted by: WTICKN at September 2, 2013 11:43 AM

55lbs
65lbs
80lbs

Comment #197 - Posted by: James M/30/5'7"/160 at September 3, 2013 3:50 PM

35# for 5
50# for 3
70# for 1
Only rested about 3:30-4:00

Comment #198 - Posted by: PW56 at September 4, 2013 5:56 AM

M/33/5'7"/168
60lbs x5, 80lbs x3, 100lbs x1

Comment #199 - Posted by: Mark Salzman at September 4, 2013 6:59 AM

25
35
45 lbs

Comment #200 - Posted by: rgrP /M/41/5'8"/173 at September 5, 2013 2:42 AM

Top job by the European trainers and staff at the CFL1 course in Nürnberg @24,25th august. Many thanks for an unique experience to Karl Steadman, Phil Imbusch, Anu Puonti, Hamish Meddings, and Federico were really top! Special thanks to the Gym owner Drake Sladky!

Comment #201 - Posted by: Evgenios Ntogantzis at September 5, 2013 3:20 AM

40 lbs
45 lbs
1.5 pood (52.8 Lbs)

Comment #202 - Posted by: Ukkrew at September 5, 2013 9:06 AM

40 lbs
45 lbs
1.5 pood (52.8 Lbs)

Comment #203 - Posted by: Ukkrew at September 5, 2013 9:07 AM

5 - 45#
3 - 90#
1 - 105#
M/32/5'10"/165lbs
Belt+Chain+plates
Dead hang, strict, overhand pull-ups

Comment #204 - Posted by: Sackett at September 6, 2013 10:05 AM

25, 35, 45

Comment #205 - Posted by: Pacers at September 6, 2013 10:07 AM

m/39/5'9/184
Done after press & DL portion of CFT. Possibly could've done more fresh.
55,65,90-barely. Took a couple of sets each round to get max.

Comment #206 - Posted by: jrm at September 6, 2013 6:58 PM

40-45-60

Supersetted with the similar dips WOD. Some of the reps were a bit iffy, but pretty sure they should all count. Decent loads.

M/28/5'11''/195

Comment #207 - Posted by: Kent at September 9, 2013 10:13 PM

20 x 5 reps
40 x 3 reps
55 x 1 rep

Comment #208 - Posted by: Jimmy at September 11, 2013 3:14 PM

45/m/176cm/72kg

Did 5-5-3-3-1

30-35-42.5-45-52.5 kg

Made rep 3 at 45 kg only barely, chin just touched bar.

Comment #209 - Posted by: Memuc at September 12, 2013 1:39 AM

M/37/178/80 KG
Complete the following:
Weighted Pull-up, 5 rep 10kg.
Rest 5 minutes
Weighted Pull-up, 3 rep 15kg.
Rest 5 minutes
Weighted Pull-up, 1 rep 22 kg.

Comment #210 - Posted by: Cristian Rollo at September 16, 2013 1:24 PM

WOD:
Complete the following:
Weighted Pull-up, 5 rep max, 45 pounds
Rest 5 minutes
Weighted Pull-up, 3 rep max, 65 pounds
Rest 5 minutes
Weighted Pull-up, 1 rep max, 80 pounds

Cash out:
500m run
650m swim

Comment #211 - Posted by: vic* at October 9, 2013 1:04 PM

All sets

6 reps x 90 lbs
2 minute rest

Comment #212 - Posted by: steve jacobs at October 19, 2013 8:31 AM

25lbs - 5 reps
45lbs - 3 reps
65lbs - 1 rep

Comment #213 - Posted by: Antonio M/24/5'11"/165lbs at November 22, 2013 9:54 AM

15
20
36kg rx'd

Comment #214 - Posted by: Tormod at January 6, 2014 4:38 PM
Post a comment






Remember personal info?