September 9, 2013

Monday 130909

21-15-9 reps of
Hang squat clean, 50 pound dumbbells
Handstand push-ups

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CrossFit Level 1 Certificate Courses: CrossFit Chicago, CrossFit King of Prussia, CrossFit Southie, CrossFit Columbus, CrossFit Vitality, CrossFit SS (South Side), CrossFit USD, Alamo CrossFit, CrossFit Ramsay, CrossFit STF, CrossFit Stockport, CrossFit Officine, CrossFit Northern Ireland.
CrossFit Competitor's Course: CrossFit East Village.
CrossFit Coach's Prep Course: CrossFit Humanity.
CrossFit Kids Courses: CrossFit X-Factor.
CrossFit Trainers Summit, San Diego.


"The Man Beneath The Hair" with Garret Fisher - [video]

Posted by Pukie at September 9, 2013 5:00 PM
Comments

Muy feliz de haber participado en el CFTrainer L1. El curso es demasiado bueno y les deseo mucha suerte en sus resultados en el Test!!! :)

Comment #1 - Posted by: Alberto Piña Ortiz at September 8, 2013 5:12 PM

Couldn't have asked for a better course or instructors. L1 at crossfit SS, jacksonville was a great experience!!

Comment #2 - Posted by: Thomas Deane at September 8, 2013 5:18 PM

Spent the weekend in KoP being coached and taught by some of the country's best. Humbling and inspiring at the same time. Thanks for sharing the wisdom!

Comment #3 - Posted by: bobby healey at September 8, 2013 5:27 PM

Great course and Instructors at CrossFit Ramsay in Calgary this weekend! Now let's are how the result of the test turns out!

Comment #4 - Posted by: Andrew B at September 8, 2013 5:32 PM

SEE not Are ^

Comment #5 - Posted by: Andrew b at September 8, 2013 5:34 PM

Awesome time at Crossfit Ramsay in Calgary! Learnt a lot and had a blast. Thanks L1 crew!

Comment #6 - Posted by: Matthew C at September 8, 2013 5:43 PM

Awesome class out in Jacksonville this weekend!!! I had a lot of fun and learned a lot! Thanks to all the instructors for their wealth of knowledge!

Comment #7 - Posted by: Larissa Conroy at September 8, 2013 5:50 PM

Great experience with awesome instructors at Crossfit SS in Jacksonville! Definitely recommend to anyone wanting to better themselves!

Comment #8 - Posted by: Phil Chavers at September 8, 2013 5:59 PM

Simplesmente fantástico curso, grupo e treinadores!

Awsome Crossfit Officine course and trainers! What a team! Thanks also 2 the hosts providing great box and all the new friends i've made from everywhere!!

We can be strong as a unit BUT
together we're invencible!

Over & out

Comment #9 - Posted by: MIguel Caratão at September 8, 2013 6:03 PM

Foram dois dias absolutamente fabulosos na CrossFit Officine de Milão!! Steve, Anu, Fede, Basti, Joey: muito, muito obrigado pelos dois dias de mangueirada (firehose) de conhecimento que dispararam sobre nós. Obrigado ainda ao nosso anfitrião Peter, pela simpatia com que todos fomos recebidos. Um abraço especial ao Miguel e ao Daniel, que juntamente comigo formaram a armada Portuguesa neste L1.
3-2-1 Força!

Comment #10 - Posted by: Fernando at September 8, 2013 6:03 PM

Great weekend at Crossfit King of Prussia!! Thanks too all the instructors and fellow participants!

Comment #11 - Posted by: Kyle Fox at September 8, 2013 6:18 PM

The team at King of Prussia was very professional and a prime example of what exceptional teaching is all about. I'm a better athlete, observer and teacher because of them.
Thanks again!

Comment #12 - Posted by: Joel Rosario at September 8, 2013 6:34 PM

Alamo Crossfit had the best instructors!!!! All of you guys are extremely good at your job and couldn't have asked for a better experience:) thank you all so much for your hard work and the time you spent on us.

-Katy S.

Comment #13 - Posted by: Katy at September 8, 2013 6:36 PM

No dumbells just barbell,, is there an RX'ed weight for a barbell instead?

Comment #14 - Posted by: SteveM at September 8, 2013 6:36 PM

I have a 50lb dumbell and a 50lb barbell... Trying to figure out what to do.

Comment #15 - Posted by: Nic Nakis at September 8, 2013 7:08 PM

Thanks so much to the team that came to Alamo CrossFit. The information was great and it was so fun! I will recommend this to all of my friends that want to learn more about the basics and this amazing community!

Comment #16 - Posted by: Shanna Ramirez at September 8, 2013 7:15 PM

Una de las mejores experiencias de mi vida, o tal vez la mejor.. Muy muy feliz esto me hizo amar y apacionarme mas por el crossfit.. Es tan gratificante rodearte de personas que comparten tu estilo de vida y objetivos. Los mejores coach!! Muy muy feliz.. GRACIAS CROSSFIT

Comment #17 - Posted by: Karime vidal at September 8, 2013 7:38 PM

Had such a great learning experience in Jacksonville this weekend. Phenomenal coaches, their enthusiasm and love of Crossfit was infectious. Can't wait to put this weekend to use in my own training and in helping others.

Comment #18 - Posted by: Blake Herzinger at September 8, 2013 7:52 PM

Big thanks to all the kick ass trainers at Alamo Crossfit this weekend!

Cherie, you are as wise as you are funny! Such a joy learning from you. Thanks for the prego pointers as well. I'll make sure to hold conversations during wods from now on. :)

Yurii, training while standing in the rain....pretty awesome.

I learned so much from each one of you. Thanks for the knowledge and inspiration.

Danis B.

Comment #19 - Posted by: Danis at September 8, 2013 7:53 PM

Scaled to 40lb db's and 15-11-7 hspu

15:07

shoulders dead and dripping sweat all over the gym...fun as hell!

Comment #20 - Posted by: Josh at September 8, 2013 8:14 PM

Big thanks to all the instructors spending so much time and spreading so much knowledge at the level 1 crossfit course at Jacksonville crossfit ss! I def. look foward to attending another course!

Comment #21 - Posted by: JJ Nieves at September 8, 2013 8:14 PM

What's the barbell weight equivalent to 100# of dumbbells?

Comment #22 - Posted by: Jim R. 50/5'8"/160 at September 8, 2013 8:18 PM

I feel very privileged to have experienced the L1 Trainer course with Cherie Chan and the ENTIRE staff that came to Alamo CrossFit this weekend. All of the instructors were incredibly knowledgeable and yet genuine in their desire to make us better movers and coaches. Thanks to all of you, sincerely.

Comment #23 - Posted by: Taylor Mayers at September 8, 2013 8:26 PM

To Cherie and the team at Alamo CrossFit, thanks for a great weekend. You are all great trainers who make corrections with positive feedback! Thanks also to Alamo for the venue. Great facility!

Comment #24 - Posted by: Steve Sagehorn at September 8, 2013 8:28 PM

Awesome experience at CrossFit Santa Fé. Thanks to all the instructors Adrian, Zac, Gabo and Carlos for every piece of advise. Hope to see you guys soon.

Comment #25 - Posted by: Roberto Valencia at September 8, 2013 8:36 PM

Cherie,Abi,Yuri, Connor and the rest of the crew at Alamo Crossfit,amazing job! I can tell all of you genuinely love your job and it really makes the level 1 course that much more enjoyable. You all inspire me to take my CrossFit experience to the next level. HUGE THANKS

Comment #26 - Posted by: Michael Rogers at September 8, 2013 9:04 PM

Phenomenal experience this weekend at CrossFit SS in Jacksonville, FL. Thanks to the coaches! You guys made it so easy to understand and I feel much more confident passing on what I learned to others.
Thank you guys so much!

Comment #27 - Posted by: Paul Chapman at September 8, 2013 9:06 PM

The Coaches Prep was a TON-O-FUN. We learned some great tools for expanding our ability to coach and gained valuable feedback on our own methods to improve upon.

I was also impressed with the Competitors course I attended a while back with Matt Chan, Chris Spealler, and ...Scott O-Conner? Not sure of his name, but he was good at taking pictures.

Comment #28 - Posted by: Jeff Jucha at September 8, 2013 9:13 PM

Amazed at the kind of workout I got from a PVC pipe and 14 pound MB! Also the biggest thing that rang in me, one of the instructors said "Your clients dont care how much you can lift or how many reps you can do! What they care about is how much you can get them!" Thank you Austin, Joe, Sarah, Heather, Dean, and Dani!

Comment #29 - Posted by: Jessica Lasick at September 8, 2013 9:45 PM

Fue un placer trabajar con los mejores!!sin duda alguna el crossfit une a las persoas:)

Comment #30 - Posted by: Samantha osuna at September 8, 2013 11:05 PM

Thx for a great CrossFit Kids seminar guys! And to all my fellow participants, GOOD LUCK! :)

Comment #31 - Posted by: Michael Svanöe at September 8, 2013 11:35 PM

Had the L1 in MILANO (7/8 sept 2013)!!! Amazing experience with an outstanding Crew!!! Many thanks guys to introduce me how to be a better crossfitter with your huge professionality and friendly approach!!! It will be the first step of a great (i'm sure!) new path of my life!!!
Steve, Anu, Joey, Basti and Fede...: GRAZIE!!!
ilo

Comment #32 - Posted by: ILO at September 8, 2013 11:44 PM

also thanks to Matteo!! :D

Comment #33 - Posted by: ILO at September 8, 2013 11:53 PM

A special THANKS to Peter and his associated for the great support "using" the GYM!!!

Comment #34 - Posted by: ILO at September 8, 2013 11:55 PM

Did the L1 in Milan!!! A great experience with Amazing CREW!!! Many thanks guys to introduce me how to be a better crossfitter with your huge professionality and friendly approach!!!
It will be the first step to a new path in my life!!!
STEVE, ANU, JOEY, BASTI and FEDE...grazie mille!!!!!!!
Also MATTEO, PETER and his crew!!!!!!!!

Comment #35 - Posted by: ILO at September 9, 2013 12:00 AM

Did L1 in Milan! A great experience with Amazing Crew!!! Many thanks guys to introduce me how to be a better crossfitter with your huge professionality and friendly approach!!! It will be a new path of my life!!!
STEVE, ANU, JOEY, BASTI & FEDE: Grazie mille!!!
Also thanks to MATTEO and also to PETER and his Crew for "using" the Gym!!!!!
Good luck guys!!!
ilo

Comment #36 - Posted by: ILO at September 9, 2013 12:04 AM

OUTSTANDING so loved it. Karl Steadman and his crew where AWESOME thanks guys made it so much fun meet so many good people.

Comment #37 - Posted by: bryan dgnan at September 9, 2013 12:29 AM

8:48 (with 45 pound dumbbells, the heaviest dumbbells I have for now).

Comment #38 - Posted by: gb 46/m/71"/185# at September 9, 2013 2:42 AM

8:50 - 3:06/3:13 (took break during squat cleans)/2:31
50lb DB, modified HSPU so each rd doubled.
M/37/72"/203#

Comment #39 - Posted by: Jim at September 9, 2013 3:12 AM

Excellent course at Crossfit Ramsay. The L1 crew was amazing making this a weekend that will always be remembered! And Rory has to be one of the coolest people I have ever met!!

Comment #40 - Posted by: Clary at September 9, 2013 3:28 AM

7 min
40# db for shc and single shoulder press

Comment #41 - Posted by: Ramsey at September 9, 2013 3:52 AM

21-15-9 reps for time:
Hang squat clean, 35# dumbbells
Handstand push-ups, kipping to 1 Abmat

7:56

Comment #42 - Posted by: Joe Northside m/34/70"/195 at September 9, 2013 4:26 AM

Thank you Sean, Kevin, and Bjork for the great Gymnastics Cert at CrossFit Horgen in Wadenswil, Switzerland! Not sure how Pukey missed us. Outstanding information and instruction.

Comment #43 - Posted by: Ted at September 9, 2013 4:28 AM

35 lb. DB
Modified HSPUs (Feet elevated w/ deficit)

10:50

20 minutes on bike trainer.

Comment #44 - Posted by: EricS M/33/5'10/175 at September 9, 2013 4:35 AM

8:14 scaled due to recent injury on press WOD

Did 25lb dumbbells and feet on incline push ups.

Comment #45 - Posted by: Kristina f/30/5'2"/118 at September 9, 2013 4:35 AM

12:08 w/45lb dumbells (largest we have right now)

After round 1 did HSPU in sets of five...and then three

Comment #46 - Posted by: Dave W 29/m/178/5'7 at September 9, 2013 4:43 AM

M/45/5'11"/200

21-15-9

hang squat cleans with 40# dumbbells
elevated push-ups (feet on 24" box)

9:39

Comment #47 - Posted by: nutfam at September 9, 2013 4:56 AM

8:12 above Rx
55# hang squat cleans
Strict HSPU

Comment #48 - Posted by: Newmann at September 9, 2013 5:01 AM

M/31/5'8/165

As rx'ed 8:03

Comment #49 - Posted by: JC at September 9, 2013 5:19 AM

Great L1 staff at crossfit southside, couldn't of asked for a better seminar! Had a great time!

Comment #50 - Posted by: Taylor Marshall at September 9, 2013 5:29 AM

Our Rogue / Columbus L1 staff were amazing!! Very detailed and completely professional!

Thank you to Austin, Joe, Sarah, Doug, Dean and thanks to Dani and Heather for all of the support.

You were without a double the full encompassing power team!!!!!

Comment #51 - Posted by: Rick at September 9, 2013 5:41 AM

Strenght
5x5 165# bench press
5x5 115# bent over row
Ghd ab work
WOD
21-15-9
Dumbbell hang power clean 50#
HSPU
11:03
Arms we killed by the hspu
Good workout tho

Comment #52 - Posted by: Taylor at September 9, 2013 5:44 AM

M/23/5'11"/186

9:35.0 RX'd

Did Barbara yesterday to catch up.

Comment #53 - Posted by: Miles Forks at September 9, 2013 5:47 AM

L1 in Milan: great experience, full of happy and professional staff.!! Everything was good, for us and the way we do...! Thanks all for location, friendship, and all give to us...! Hope see soon everybody training in boxes...!! CrossFit yeah!!!

Comment #54 - Posted by: Cristian at September 9, 2013 5:57 AM

100# barbell, hsc

48 inch elevated box, push-ups unbroken

15:27

1500 meter row cool down


Comment #55 - Posted by: Wolfgang Bach 25/6'3/250 at September 9, 2013 6:18 AM

Had a great time with Aimee and the rest of the seminar staff at CrossFit KOP. Big shout out to Rick and Keith! Awesome instructors! And Gregg, and Rob, and Mike... Okay, all of them. Really enjoyed learning and can't wait to take it and use it to help others with CrossFit!

Comment #56 - Posted by: Ashton at September 9, 2013 6:25 AM

10:31
21/15/9 hang squat clean, 105# barbell
21/21/21 HSPU w/ feet on bar at shoulder height

Comment #57 - Posted by: Jim R. 50/5'8"/160 at September 9, 2013 6:46 AM

7:30
Used 100# barbell
HSPUs against a wall for balance

Comment #58 - Posted by: M/36/177/5'11" at September 9, 2013 6:49 AM

12:30

Comment #59 - Posted by: BW at September 9, 2013 7:06 AM

8:03

Comment #60 - Posted by: MssM at September 9, 2013 7:12 AM

13:01, was supposed to be pack @ 35 lb DB but after 10 reps, dropped to 30 lb to keep up the pace, with strict shoulder press as rx sub for HSPU

Comment #61 - Posted by: RussA at September 9, 2013 7:16 AM

hspu with feet on smith machine bar locked 5ft high

7:59

Comment #62 - Posted by: DLong (M/38/5'10"/185) at September 9, 2013 7:18 AM

Had an awesome weekend at a great box! Way to go Crossfit SS in Jacksonville, and the seminar staff was awesome! Thanks to all!

Comment #63 - Posted by: Alex Sawyer at September 9, 2013 7:20 AM

M/27/5'9"/185
C & J
115-165-185-165
10 Bar Muscle-ups

Then:
As Rx
15:50
Muscle-ups and C&Js were a horrible idea before this workout

Comment #64 - Posted by: Blake at September 9, 2013 7:31 AM

had a great time at the L1 course at CF Vitality in Concord, NC. Thanks to the L1 Staff for such a tightly run shop. Nice work guys and gals.

Comment #65 - Posted by: Dan Runion at September 9, 2013 7:45 AM

M/43/185/6'
15.42.

Comment #66 - Posted by: Mike at September 9, 2013 7:59 AM

13:11

40# DBs and Elevated pike PUs (24" box)

Comment #67 - Posted by: Jesse M/33/74"/223# at September 9, 2013 8:11 AM

Level 1 Course at Crossfit SS in Jacksonville was great! Chuck, thanks for leading an awesome class!

Comment #68 - Posted by: Bri at September 9, 2013 8:21 AM

Awesome crew at King of Prussia.

Excellent hands on training and learning experience. Well worth it!

Comment #69 - Posted by: Kyle M at September 9, 2013 8:22 AM

7:41 as Rx'd

Comment #70 - Posted by: Tyler Scott at September 9, 2013 8:27 AM

I created this for one of my soldiers, she turned 42.
Let me know what you think.

JOJAR B-DAY WOD

42 Kettle Bell Swings
42 Deadlifts 225lb
42 Wall Ball Shots 20lb
42 Dumbell PushPress
(choose your weight)
42 Turkish Getups
(21 ea side choose your weight)
42 Box Jumps 24" box (no sub)
42 1 Legged Pistols
(21 each side)
42 Handstand Push-ups
42 Knees to Elbows
42 Burpees

And since everyone likes Icing on their cake.......a
1 Mile Run to grow on!!!!!

Comment #71 - Posted by: Robert Bernal at September 9, 2013 8:42 AM

Great weekend with the CF Crew at Level 1 Jacksonville!!!

Comment #72 - Posted by: Brian at September 9, 2013 9:00 AM

8:39

Comment #73 - Posted by: Fred 39/176/78 at September 9, 2013 9:03 AM

M/34/178cm/80kg

16:54

Fun, but disappointed... Nutrition still not good. Studying the training guide for that.
But guys, c'mon...cups? Oz? Can u please, pretty please with a cherry on top switch or at least convert to metrics? So much more handy with measuring!

Comment #74 - Posted by: RJ at September 9, 2013 9:03 AM

35/f/5'8"/140ish

65#barbell for hsc
Hspu to abmat

Comment #75 - Posted by: DeniseR at September 9, 2013 9:12 AM

Amazing weekend at CF King Of Prussia. Our CF Level 1 staff had so much knowledge to share...along with tons of tips and tricks! I met so many passionate CrossFitters this weekend, I was sad to leave! Thanks for such an informative course- I'm more motivated than ever!!

Comment #76 - Posted by: Elyse Robison at September 9, 2013 9:16 AM

L1 @ Crossfit Ramsay this weekend! Thank you so much to the coaching staff! Your knowledge and passion for crossfit made this weekend amazing!

Oh...and I made the 6 hour drive back home with a hook grip on the steering wheel. Thanks for the tip Jason!

Comment #77 - Posted by: Lindsay at September 9, 2013 9:16 AM

Used 40 lb dumbells. completed in 18:10. Pretty new to crossfit, only been doing it for 2 months.

Comment #78 - Posted by: Calvin Lobo at September 9, 2013 9:24 AM

It was a great class and eye-opening And tied everything together for me for my physical fitness journey I've been on since I was a kid. Also because of the classed my dad who a Vietnam vet Is going to check out CrossFit Up New Jersey. To all the instructors thank you for the energy positive mind set . Also CrossFit packaging all the information together it Was the explanation that I gave my dad changed his mind to take a look across. Thank you Alfred Pulvirenti

Comment #79 - Posted by: Big Al at September 9, 2013 9:39 AM

12:10 at 45 lb DB

Comment #80 - Posted by: james.patrick [M/51/66"/135] at September 9, 2013 9:47 AM

14:28

Comment #81 - Posted by: Ukkrew at September 9, 2013 9:57 AM

Modified/scaled to:

21-15-9 reps of
Hang power clean, 115# barbell
Handstand push-ups, feet on Smith machine bar

6:14

Comment #82 - Posted by: Kevin C. (M/54/5'11"/180) at September 9, 2013 9:57 AM

Modified for my CoCr & Polymer Knee
21-15-9 reps of
Double 20kg Kettlebell cleans,
Handstand push-ups
5:51
Être prêt
M/55/6’/213

Comment #83 - Posted by: Pete In Sun City at September 9, 2013 9:59 AM

Kevin and Pete - awesome times today!

Comment #84 - Posted by: Joe Northside m/34/70"/195 at September 9, 2013 10:10 AM

M/45/195/5'11"

Row 500

21-15-9 for time
Hang squat clean 89 barbell
Push up
21. 4:00
15. 8:04
9. 10:30 total

Comment #85 - Posted by: Slowweak at September 9, 2013 10:16 AM

Joe-thanks! I wish I could do the hspu without the bar, like you did. Very nice effort on your part!

Comment #86 - Posted by: Kevin C. (M/54/5'11"/180) at September 9, 2013 10:21 AM

12:50 struggle. DB cleans need work.

Comment #87 - Posted by: BenH M/32/5'9/168 at September 9, 2013 10:29 AM

15:00 Rx
Kipping HSPU were not clicking today. Oh well, constantly humbled!

M/29/5'9"/170

Comment #88 - Posted by: Joel C at September 9, 2013 10:48 AM

sex:male
height:1.83 m
weight:92 kg
age:25 years

22kg dumbbells
10:33

Comment #89 - Posted by: Ronin at September 9, 2013 10:50 AM

Awesome L1 training @Alamo CrossFit this weekend! The intsructors were amazing, knowledgeable and motivating!! Thanks for the experience!

Comment #90 - Posted by: Tony Colberg at September 9, 2013 11:15 AM

4 mile run warm up
WOD 8:08
used 65# barbell for HSCs
heels hooked on fence for HSPU

Comment #91 - Posted by: Glorybelle (F/44/5'5/134) at September 9, 2013 11:20 AM

btw: used 22kg dumbells (almost 50lbs)

Comment #92 - Posted by: RJ at September 9, 2013 11:32 AM

9:41
Scaled to 35lb db's, HSPU as rx'd

Comment #93 - Posted by: MCross at September 9, 2013 11:35 AM

12:55 - HSPU were tough today.

Comment #94 - Posted by: Jetté 44/M/5'11"/175 at September 9, 2013 11:49 AM

13:00 as rx'd damn that was slow
hspu are killing me

Comment #95 - Posted by: Ryan Rankin(26/M/6'/195) at September 9, 2013 11:55 AM

15:59 as Rx'd didn't feel like doing it but I pushed through, I need to straighten up my diet

Comment #96 - Posted by: Dain Lewis at September 9, 2013 11:59 AM

21-15-9 of couplet:
Hang Squat Clean with bar @95lbs
Strict press to fail then Push Press @115lbs
time includes weight changes
14:22
15 min recovery then:
Running intervals 10x 60sec on/60sec off at avg 6:15/mi pace.

Comment #97 - Posted by: Chad R. (M/30/73"/197) at September 9, 2013 12:33 PM

13:40 45# db's all I had
Strict hspu

Comment #98 - Posted by: Kri$ at September 9, 2013 12:37 PM

22:22

As Rx'd

HSPU's a bit weak, but getting better.

Comment #99 - Posted by: Simon Boote M/42/80kg/6' at September 9, 2013 1:09 PM

Scaled
21-15-9 16kg db
21-10-9 HSPU

21:43

Comment #100 - Posted by: Vasman at September 9, 2013 1:13 PM

21-15-9
95# barbell hang squat clean
Deficit HSPU w/ knees on 30" box

10:56

Comment #101 - Posted by: Mike Andridge/43/5'8"/180 at September 9, 2013 1:14 PM

M,
H178cm,
W87kg
Age35

22kg dumbbells
8:48

Comment #102 - Posted by: Piotr at September 9, 2013 1:28 PM

Changed to:

21-15-9 reps of
Power clean (from floor, not hang), 65# barbell
Handstand push-ups, feet on Smith bar

8:03

Comment #103 - Posted by: Carole (F/55/5'6"/135) at September 9, 2013 1:35 PM

Squat Clen - 95lbs
Handstand Push ups

13'43"

Comment #104 - Posted by: Matheus Carvalho at September 9, 2013 1:37 PM

Rx'd @ 16:04

Comment #105 - Posted by: Matt von L (M/27/6'0"/190 at September 9, 2013 1:40 PM

M/40/185
50lb dumbbell, but knees on bench for HSPU
9:40

Comment #106 - Posted by: Bob D at September 9, 2013 1:58 PM

M/36/163/5'8"

25lbs dumbbells
21, 15, 9
Plus one headstand push-up each round

Comment #107 - Posted by: Jiggastemple at September 9, 2013 2:04 PM

M/44/188cm/98kg
8:28 but more of a power clean than squat clean & HSPU done with full ROM minus 10cm. Plenty to work on.

Comment #108 - Posted by: Darren Savickas at September 9, 2013 2:16 PM

m/33/6'4"/225

warm up run 1km

Wod.
21-15-9
30lb db hang squat clean
elevated push up (foot on a bench)

time: 8m12


deadlift 3-3-3-3-3-3
95lb-105-115-125-135-145

Comment #109 - Posted by: frederic at September 9, 2013 2:34 PM

Subbed 95# barbell

7:22

Comment #110 - Posted by: vince_s at September 9, 2013 3:17 PM

m/24/160/5'5"

subbed 101 lb bb for dbls.

7:59

Comment #111 - Posted by: Nick at September 9, 2013 3:21 PM

15:31 Beginner handstand pushup

Comment #112 - Posted by: Felipe at September 9, 2013 3:26 PM

Y

Comment #113 - Posted by: GeorgeC at September 9, 2013 3:46 PM

11:23
Still trying to master the hspu. Strength is there-balance is not. Did as rx'd but had to switch to push-ups after about 3-4 hspu per round. Gotta practice those more!

Comment #114 - Posted by: JMP at September 9, 2013 4:05 PM

used 35 lb dbs
14.19

Comment #115 - Posted by: Kyle A. at September 9, 2013 4:12 PM

M/33/5'10/83kg

Rx'd 7:02

21 HSC (14-7)
21 HSPU (15-6)
15 HSC (9-6)
15 HSPU (10-5)
9 HSC (6-3)
9 HSPU (unbroken)

All HSPU completed strict. Forearms were shot from the HSC.

Comment #116 - Posted by: Roly Brading at September 9, 2013 4:25 PM

10:53

Comment #117 - Posted by: mlt at September 9, 2013 4:55 PM

7:40 (35lb dumbbell, 1.5 pad for HSPUs)

rest 2 minutes

in the mood for a run ... 2 miles at 16:25
wanted to get between 16:15 and 16:45.

M/52/193lb

Comment #118 - Posted by: Mazz at September 9, 2013 5:07 PM

Only had one 50lb dumbbell, so I did 21 per arm, etc.

time 13:14

Comment #119 - Posted by: Nic Nakis at September 9, 2013 5:22 PM

14:20 rx

Comment #120 - Posted by: johnh 45/210 at September 9, 2013 5:39 PM

3:57 95# barbell otherwise as rx'd

28/m/170/5'5"

Comment #121 - Posted by: Phil at September 9, 2013 5:53 PM

F/52/5'6/119
Had to make yesterday's rest day today. Will make this up tomorrow. @ Carole and Golrybelle nice times today you give me something to shoot for

Comment #122 - Posted by: D.S. at September 9, 2013 6:00 PM

13:17
#42 hsc
HSPU 21(11con abmat 9cm 10 con pies apoyados a 1m)
15 (8 con abmat 9cm 7 con pies elevados)
9 (los 9 con abmat 9cm)

Comment #123 - Posted by: lucio1928/41/182/95 at September 9, 2013 6:08 PM

Thank you to the amazing coaching from the King of Prussia Training team. I learned so much about my own CrossFit journey and how I can train others. I was able to buddy coach this morning at my Box. I could hear all your tips in my head.
Thank you for coaching with your hearts!

Comment #124 - Posted by: Helen at September 9, 2013 6:26 PM

Subbed 35#

10:50

Comment #125 - Posted by: Sinal M/34/5'9"/210 at September 9, 2013 6:47 PM

So excited to even do a head stand to begin with!!! HSPU using my washing machine for my feet assist; 15....progress!

Comment #126 - Posted by: Nikki at September 9, 2013 7:18 PM

10:27

30# dumb bells for hang squat clean
HSPU on 30" box

F/42/127/5'9"

Comment #127 - Posted by: Trina at September 9, 2013 7:23 PM

HSC(13@30/8@25), (10@30/5@25), (9@30)
HSPU (Pike)
11:40

Comment #128 - Posted by: KeithP (M/50/6'3"/245lb) at September 9, 2013 7:26 PM

the family that joins a globo...

wod @ globo

3 x 500m row, 1 min rest in between (1:48, 1:43, 1:47)

Scale: 21-15-9 of 30# db squat clean, hspu from smith bar = 9:12

1000m row, 3:45

cashout - 10 pushups feet in trx 12-18" off ground; 5 pullups, dips on gravitron with assist

Comment #129 - Posted by: matt h 51 180# 3.9.11 at September 9, 2013 7:34 PM

9:44

Scaled hang squat cleans to 15kg dumbbells
Scaled HSPUs w/ feet propped on 24 inch box

Comment #130 - Posted by: Brett (25/M/188cm/77kg) at September 9, 2013 7:55 PM

10:10 Scaled to 45# DB

Comment #131 - Posted by: phill 37°21'41"N 118°23'43"W at September 9, 2013 7:59 PM

Around 10:30 with 40lb DB's

Comment #132 - Posted by: B. Rhaly at September 9, 2013 8:19 PM

9:22

Comment #133 - Posted by: scfd1_9607 at September 9, 2013 8:20 PM

Thanks to all the instructors at L1 @ King of Prussia. Great gym, great course, great people, great education!!

Comment #134 - Posted by: Stephanie at September 9, 2013 8:21 PM

HSC - 16KG dumbbells
HSPU with feet on box
9.28
M/30/70KG

Comment #135 - Posted by: jbob at September 9, 2013 8:30 PM

My MR on HSPU is 1 so,
did 1 HSPU on each set then
Subbed 20-14-8 KB press lock w/25lb. KB
Hand Squat Cleans w/15lb. DB

Did Barbara yesterday - best of the five was 4:34

Comment #136 - Posted by: T. Finklea at September 9, 2013 9:05 PM

F/43/5'6"/140

30#DB
half band-assist HSPU & half elevated push-ups (24" box) for each round (10/11, 7/8, 4/5)

17:59

Comment #137 - Posted by: mom to five at September 10, 2013 5:23 AM

HSC as rx'd
HSPU scaled (8 broken - then the rest with feet elevated on a wall)

17:21 - very humbling

Comment #138 - Posted by: Rowan (M/48/5'5"/150) at September 10, 2013 5:26 AM

Definitely the best two days of my life, it was a great experience being in Alamo Crossfit this weekend for de Level 1 course, and I'm very happy for it...coaches were just awesome, and I'm very thankful with them for sharing their knowledge with every single athlete in the class...Wish you luck!!
-Luis P.

Comment #139 - Posted by: Luis at September 10, 2013 5:31 AM

14:29 as rx'd
db sq cl 21(11/10) 15(9/6) 9(6/3) need to use more legs
gotta get better/stronger at hspu getting better with kipping

Comment #140 - Posted by: Bells at September 10, 2013 5:50 AM

Rx'd
Temp 102,
took it easy
16:21

Comment #141 - Posted by: TK (M/44/5'9'/175) at September 10, 2013 6:53 AM

M/32/5'3"/150
Rx'd: 13:53

Comment #142 - Posted by: blake r at September 10, 2013 7:15 AM

Corso fatto presso Reebok Officine Crossfit a Milano. Due giorni davvero interessanti, formativi e belli da vivere. Grazie

Progress made ​​at Reebok Officine Crossfit in Milan. Two days really interesting, educational and beautiful to live. Thanks

Comment #143 - Posted by: Lorenzo Mosca at September 10, 2013 7:16 AM

Thanks SO much to Cherie, Yuri, Doug, Conner, Abi, Laura and Alamo Crossfit for the most intense and fun learning experience this past weekend! Who knew a PVC pipe could get so heavy! You guys were awesome!!

Comment #144 - Posted by: Jacqueline L. at September 10, 2013 7:29 AM

33:06

Comment #145 - Posted by: myles456 at September 10, 2013 7:47 AM

33:06

Comment #146 - Posted by: myles456 at September 10, 2013 7:48 AM

Used 40lb DB that's all I had available.
8:24

Comment #147 - Posted by: Luis Estrada at September 10, 2013 8:16 AM

2013-09-10: 10:33@35#'s. 3:27,4:15,2:50. 21,15,9,6,3,1,1,1,1,1,1,1,1,1,1,1@19:58. Total: 65.

Comment #148 - Posted by: gs at September 10, 2013 8:42 AM

7:09

Had to substitute 100 lb. barbell in place of the dumbbells.

Comment #149 - Posted by: DLW M/47/176lbs/6'0" at September 10, 2013 8:54 AM

10:58 as rx'd.

Comment #150 - Posted by: JRL M/29/5'8"/160 at September 10, 2013 9:28 AM

Rx'd
11:05
M/31/5'6"/185

Comment #151 - Posted by: McNerney at September 10, 2013 9:54 AM

10:57 as Rx'd.

Comment #152 - Posted by: Michael m/50/5'9"/180/MI Survivor at September 10, 2013 10:07 AM

2 WODS today
21-15-9
95# Hang Clean
PushUps
7:55
Got Interupted and Talked with
Then
5 X 3
205# Squat

Comment #153 - Posted by: dyagg at September 10, 2013 10:59 AM

Thanks Joe
Être prêt
M/55/6’/213

Comment #154 - Posted by: Pete In Sun City at September 10, 2013 11:04 AM

8:05 Rx
55# DB (gym ran out of 50# DB)

Comment #155 - Posted by: Josh Raymond at September 10, 2013 11:30 AM

17:51 con mancuernas de 40 lbs y Handstand's push ups Progressions creo que me falta mejorar un poco más... pero la verdad un WOD muy bueno.

Comment #156 - Posted by: Alberto Piña Ortiz at September 10, 2013 11:45 AM

10:20....wasn't expecting it to kill my shoulders like that...rx'd
M/170/5"8

Comment #157 - Posted by: nunzi_17 at September 10, 2013 12:29 PM

This past weekend was well worth it. Thanks to Cherie, Yuri, Doug, Conner, Abi, Laura for all of your assistance and expertise. You all take virtuosity in Crossfit to another level. Great times in San Antonio @ Alamo CrossFit. I appreciate it!

Comment #158 - Posted by: Cornell King at September 10, 2013 2:31 PM

This past weekend was well worth it. Thanks to Cherie, Yuri, Doug, Conner, Abi, Laura for all of your assistance and expertise. You all take virtuosity in Crossfit to another level. Great times in San Antonio @ Alamo CrossFit. I appreciate it!

Comment #159 - Posted by: Cornell King at September 10, 2013 2:32 PM

I attended the Competitor's Course in San Diego this weekend and it was AWESOME! Coached by Matt Chan, Chris Spealler and Eric O'Connor, I got true insider information into the training, programming, nutrition and mental game of Games-level athletes. I definitely feel like I've got an advantage over other competitors now!

Comment #160 - Posted by: Katie at September 10, 2013 2:47 PM

9:35

Comment #161 - Posted by: jdisch at September 10, 2013 3:06 PM

85lb HSC
Modified HSPU ft on 4' bar

12:17

Comment #162 - Posted by: Patrick A 6'1 215# at September 10, 2013 6:38 PM

HSPU's: ab mat for head, 45# plates for hands
SC's: 35# (Heaviest dumbbells I have currently)

10:17

Comment #163 - Posted by: Drew m/45/5'10"/170 at September 10, 2013 7:43 PM

As rx'd:

12:10

Comment #164 - Posted by: dsm19 M / 34 / 6'0 / 210 at September 11, 2013 2:41 AM

40# dumbbells

timer reset...
First 2 rounds under 6 minutes
Total time was 9:30 something (not sure if it was 31 or 39 seconds) Need to up DB weight next time.

Comment #165 - Posted by: OSV 48M 5'10" 170 at September 11, 2013 5:44 AM

40# Dumbbell HSC

first 2 rounds under 6 minutes

total time between 9:30-9:40. Timer reset

Comment #166 - Posted by: OSV 48M 5'10" 170 at September 11, 2013 5:48 AM

21:00. Had a few distractions. Two black bands hspu, 20 pound dumbell squat cleans. Stay.

Comment #167 - Posted by: Elliott Harding at September 11, 2013 6:13 AM

15:10 Rx'd

Comment #168 - Posted by: Victor 26/175/6'1" at September 11, 2013 7:21 AM

M/35/5'9"/160

Scaled to 37.5lbs dumbells
Kipping HSPUs

17:02

Comment #169 - Posted by: Antun Karlovac at September 11, 2013 7:31 AM

10:22 as rx'd

Comment #170 - Posted by: MAGNUS 27/5'8"/155-160 at September 11, 2013 8:30 AM

f/43/180/5'10"

21-15-9 hang squat clean with 35# kettlebells
7-5-3 HSPU's on an abmat

9:26

Comment #171 - Posted by: JuliePlatt at September 11, 2013 12:52 PM

Had a great weekend up in Jacksonville at Crossfit SS, with the L1 training team and Chuck! Thanks again everybody!

Comment #172 - Posted by: Alexis at September 11, 2013 2:15 PM

M/24/5'10"/181

21-15-9 reps of
Hang squat clean, 40 pound dumbbells
Handstand push-ups

10:58

Comment #173 - Posted by: T. Swihart at September 11, 2013 3:23 PM

7:49

Head facing wall hspu

95 pd barbell squat cleans

Comment #174 - Posted by: hollyhog at September 11, 2013 4:37 PM

13'08"

Comment #175 - Posted by: RAD at September 11, 2013 4:44 PM

10:26
used 18kg dumbbells (heaviest available)
aud gym
Very sore back from deadlifts and cleans the day before.

Comment #176 - Posted by: Mik Fanguyq at September 11, 2013 8:19 PM

10:26
used 18kg dumbbells (heaviest available)
aud gym
sore back from deadlifts and cleans the day before

Comment #177 - Posted by: Mik at September 11, 2013 8:20 PM

16:25. Horrible WOD. HSPUs were all kips and challenging. Need to incorporate HSPUs below parallel in warmups.

Comment #178 - Posted by: Xman at September 12, 2013 6:15 AM

M/41/5'11"/202

16kg KBs.

For time, 21-15-9 reps of:
Hang squat clean.
Shoulder press.

8:13

Comment #179 - Posted by: Jose-Luis Morales at September 12, 2013 6:50 AM

M/ 39/ 135 lbs/ 5'-6"

21-15-9 reps of
Hang squat clean, 50 pound dumbbells (I used 105 lbs barbell)
Handstand push-ups
8:58
I changed this up and used a barbell with 105 lbs. This was heavier than Rx, but I used a barbell to enforce the clean and squat clean with the bar, rather than let the dumbells throw my movement pattern off.
I liked this WOD and I was surprised at both how well the squat cleans went as well as how hard the HSPUs felt.
I did this in 8:58
I felt pretty good. I don't think the bar was rotating well as my wrists were feeling it a bit on the squat cleans and sometimes I was not rotating the wrists enough.
I was getting into the squat well in advance and opening up the hips well overall though.
I went to kipping about after amybe 10 reps. I was goign to keep on going but I was pushing the pace pretty hard.
I warmed up with normal stuff and then started practicing about 5-6 reps at a time with increasing weights of the hang squat clean:
45, 75, 95, 115
Post WOD I just stretched for a while and went home.

Comment #180 - Posted by: Anton at September 12, 2013 8:34 AM

16:20 as rx'd at jc

Comment #181 - Posted by: cleveland at September 12, 2013 3:01 PM

As Rx 13:25

HSPUs let me down.

M/168#/6'/39 yrs

Comment #182 - Posted by: Britishfireman1 at September 12, 2013 4:58 PM

10min (scaled down the HSPUs)

Comment #183 - Posted by: Adhish Chhabra at September 13, 2013 6:21 AM

M/30/5'9"/215

Subbed 115 lb barbell hang clean - not enough weight for dumbells

14:05

Comment #184 - Posted by: Boggs at September 13, 2013 7:26 AM

7:45 rx

Comment #185 - Posted by: JF at September 13, 2013 10:02 AM

13:55

Comment #186 - Posted by: Marty at September 13, 2013 1:51 PM

35 lb dumbells
15:25

Comment #187 - Posted by: DPL at September 14, 2013 4:35 AM

Curso maravilhoso com muita qualidade.
Vlw crossfit

Comment #188 - Posted by: Tiago Silveira at September 16, 2013 7:40 AM

M/36/5'4"/145lbs
As RX'd
7:00

Comment #189 - Posted by: Matt Burritt at September 16, 2013 4:58 PM

11:49
No DBs. Used 115 lb bar for hang sqt cleans
Cleans: 15/6, 10/5, 9
HSPUs: 6/5/5/5, 4/4/4/2/1, 3/3/2/1

Comment #190 - Posted by: PW56 at September 16, 2013 6:12 PM


10:01 w/ 95-lb barbell hsc vs
19:02 as rx'd. 50lb dumbbells felt very heavy at first. hsc broken a lot. 15 min elliptical @ 13/13, 1000m row in 4:04 warm up 6/27/05

1k run wu 4:56.

8+ years of crossfit!

Comment #191 - Posted by: kevin o at September 17, 2013 5:41 AM

52,9 pound dumbbells (24kgs)

10:24

M/44/5'7"/222lbs

Comment #192 - Posted by: Marcelo "Warriordiet" Vargas at September 17, 2013 6:16 PM

14:28

Comment #193 - Posted by: Andrew at September 18, 2013 9:01 PM

11:43 as Rx'd with Strict Handstand Push-ups

Followed this with a swim.

Comment #194 - Posted by: Edwin 30/M/68"/170 at September 19, 2013 6:31 AM

M/35/6'3"/200

1812

I deeply stink at HSPUs

Comment #195 - Posted by: Ben S at September 21, 2013 5:45 AM

15-12-9 @ 13:33 w/1.5 pd KBs

Comment #196 - Posted by: mcdontron at September 22, 2013 7:17 PM

M/33/5'7"/168
RX 12:02

Comment #197 - Posted by: Mark S. at September 23, 2013 5:36 AM

45/m/176cm/73kg

As rx'd

14:43

Strict HSPUs didn't go well after HSqCl.

Comment #198 - Posted by: Memuc at September 24, 2013 12:22 PM

m/39/5'9/185
Done after lifting WODs in evening.
17:10
Not a great effort. Mostly due to fatigue. Good job shoving knees out on cleans. Excuses for poor performance: Did Triangle bench & Metcon WODs in morning, did squat & press lifting before this WOD, Used 55 lb dumbbells.

Comment #199 - Posted by: jrm at September 25, 2013 6:28 PM

13:15
21 - 25 lbs
15 - 30 lbs
9 - 40 lbs

HSPU with bosu ball under head.

Comment #200 - Posted by: Jimmy at September 29, 2013 9:41 AM

10:48 doing Strict Handstand Push-ups (down from 11:43)

Comment #201 - Posted by: Edwin 30/M/68"/170 at October 1, 2013 2:49 PM

53/m/186

Subbed #135 pp for HSPU's 17:16

Comment #202 - Posted by: denob at October 1, 2013 6:45 PM

hspu with toes on smith machine

12:04

m/42/5'8/235

Comment #203 - Posted by: phat boi at October 17, 2013 7:23 AM

L1 @ CrossFit SS in Jacksonville FL..
Just a splendid training. Anyone has the information Chuck posted at the end of class about contacts?

Comment #204 - Posted by: donald Dee Batiste at October 25, 2013 1:11 PM
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