September 23, 2013

Monday 130923

For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups

Post time to comments.

L1_MustangCF_CFDelMar_CFFury_AtlasCF_CFAtlanta_CFOne_CFHawaii_Peak360CF_SandiaCF_CFEaDo_CFPlazaCondesa_CFNuernberg_CFOfficine_CFStockport_CFRevX_CapeCF_CFJoziCCC_CFBelltownCPC_CF5thaveCKC_CFParkCity_ThamesCF_th.jpg

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CrossFit Level 1 Certificate Courses: Mustang CrossFit US Border Patrol, CrossFit Del Mar, CrossFit Fury, Atlas CrossFit, CrossFit Atlanta, CrossFit One, CrossFit Hawaii, Peak 360 CrossFit, Sandia CrossFit, CrossFit EaDo, CrossFit Plaza Condesa, CrossFit Nuernberg, CrossFit Officine, CrossFit Stockport, CrossFit Rev X, Cape CrossFit, CrossFit Jozi.
CrossFit Competitor's Course: CrossFit Belltown.
CrossFit Coach's Prep Course: CrossFit 5th Ave.
CrossFit Kids Courses: CrossFit Park City, Thames CrossFit.


CrossFit Iron Cove: Burned but Unbroken, CrossFit Journal video [ipod] [mov] [HD mov]


CrossFit Tour, Queenstown, New Zealand, January 17th-19th - video [ipod] [mov] [HD mov]

Posted by Pukie at September 23, 2013 5:00 PM
Comments

CF Atlanta L1 Staff was awesome. Fun crossfit weekend. Hopefully have the opportunity to do it again in the future. Big thanks to Chuck, Chris, Todd, Jason, Leah, and Bethanie.

Comment #1 - Posted by: Caldwell at September 22, 2013 5:22 PM

What if my gym doesn't have an abmat? Is there a way to mimick it?

Comment #2 - Posted by: Franiel at September 22, 2013 5:28 PM

Awesome weekend at Crossfit Atlanta. We had the most Awesome group of very talented and extremely knowledgeable Trainers. Everything was very organized and well planed. Thank you Chuck, Leah, Chris, Bethanie, Todd, and Jason.

Comment #3 - Posted by: Tim L. at September 22, 2013 5:38 PM

Me reading this WOD: "Oh ok that's not bad...oh that is a little difficult...OH BLOODY HELL!"

Comment #4 - Posted by: jbliss at September 22, 2013 5:39 PM

Scaled

For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
95 pound Overhead squat, 25 reps
50 Knees-to-elbows
355 pound Overhead squat, 10 reps
20 GHD sit-ups

22:08

Comment #5 - Posted by: Sinal M/34/5'9"/210 at September 22, 2013 5:57 PM

#2 you can roll up a towel or t shirt.

Comment #6 - Posted by: Caldwell at September 22, 2013 6:03 PM

Great weekend at Crossfit Atlanta. Couldn't have asked for better trainers. Every trainer had something to offer at the table and was extremely motivational and knowledgeable. Big thanks to Chuck, Chris, Bethanie, Leah, Jason, and Todd for elevating my knowledge and passion for crossfit.

Comment #7 - Posted by: John M at September 22, 2013 6:03 PM

Awesome weekend at CrossFit Atlanta. Chuck and the trainers were great instructors and even better friends. Hope to have them for future seminars.

Comment #8 - Posted by: Jacob R. at September 22, 2013 6:04 PM

I've been practicing CrossFit in my basement and at my local Y for 3 years and have been anticipating taking my Level 1 for a long time. The experience with the staff this weekend far exceeded my expectations!
A huge shout-out to Chuck, Chris, Todd, Jason and the lovely ladies, Bethanie and Leah. The info presented was great, the breakout sessions with the coaches cleaned up a lot of my flaws and helped me tremendously as a coash and the group workouts were inspiring & challenging.
Hell Yeah!

Comment #9 - Posted by: Andy B at September 22, 2013 6:08 PM

# 2 Franiel - Learned this weekend at my seminar you can roll up a sweater or something like that and put under your back as long as is maintains your lumber curve.

Comment #10 - Posted by: Jacob R. at September 22, 2013 6:10 PM

Really?
The tour finally comes to NZ and it's close to the other end of the country from 70% of the CrossFitters in the middle of the major school holidays so travel and accommodation are at peak prices.

In summer, Rotorua offers as much outdoor activity, has a far better cultural exposure to cultural heritage and is fat dab in the middle of the 70% (the number is a guess) of the CrossFitting population.
I have no idea why tourists bypass some amazing parts of the country to head to Queenstown. I'll be there if possible, but it would be much more accessible if the Tour planners hadn't been influenced so much by tourist brochures.

Comment #11 - Posted by: Craig Massey at September 22, 2013 6:17 PM

L1 Cert in Atlanta was great! Trainers were awesome! Picked up a lot of tips to bring back to the box.

Comment #12 - Posted by: Craig at September 22, 2013 6:20 PM

Our CF LEVEL 1 IN LAREDO, TX STAFF WAS AWESOME. Thanks Eric and Abi oh and the other guy. J/k Chase thanks for all the help!

Comment #13 - Posted by: Art at September 22, 2013 6:20 PM

Peak 360 Miami, FL Trainers/Coaches ROCKED!!! You guys & gals were awesome. Thank you very much for sharing your sharing your knowledge and wisdom.

Comment #14 - Posted by: Javier S. at September 22, 2013 6:20 PM

L1 Cert in Atlanta was great! Trainers were awesome! Picked up a lot of tips to bring back to the box.

Comment #15 - Posted by: Craig at September 22, 2013 6:20 PM

Had a great experience at L1 Cert at Fury this wknd. Feel fortunate to have been instructed by an impressive group of knowledgable, seasoned (and patient ;o) ) trainers. Thank you gang!

Comment #16 - Posted by: Julie at September 22, 2013 6:46 PM

Another shout out for the Atlanta CF L1! Instructors gave us a great foundation to build on and showed us how to keep it fun. CF Atlanta was a great host! Thank you!

Comment #17 - Posted by: Tanya at September 22, 2013 6:49 PM

Huge shout-out to the Level 1 staff of Chuck, Chris, Jason, Todd and the lovely ladies, Bethanie and Leah.
I've been CrossFitting in my basement & YMCA for 3 years and have been looking forward to my Level 1 class for quite some time.
Thoroughly enjoyed the info relayed via class lectures, the fixing of my movements and coaching techniques imparted from the breakout sessions and the competition and encouragement from the group workouts.
Also found the stories and interaction with my fellow students to be very rewarding - can't wait to start my coaching career.
Hell Yeah!

Comment #18 - Posted by: Andy B at September 22, 2013 6:59 PM

The CF Seminar staff at Fury in Goodyear, AZ this weekend was outstanding. They were also respectable to my current injuries during the workouts. Very informative, intense and fun. CF Fury is a very impressive and massive box. Thanks to Peter for opening his home for us.

Comment #19 - Posted by: Maji at September 22, 2013 7:04 PM

@Sinal, is that 355# OHS a typo? Beast mode.

Comment #20 - Posted by: Gavin at September 22, 2013 7:08 PM

L1 in Sydney was great!! Thanks to the staff, made it awesome. Thanks to the owners at RevX for letting us use their box, hopefully we will come and visit!

Comment #21 - Posted by: Chris at September 22, 2013 7:21 PM

Crossfit Sydney was fantastic! The instructors were amazing! Special shout out to Lily, Curly (stace) and Ed who were hands down the best coaches I've ever met. Got some great technique feedback and learnt alot in 2 days. Loved it so much I'm hoping I fail my test so I can do it all over again:)

Comment #22 - Posted by: Jane at September 22, 2013 7:24 PM

I would like to give to Crossfit Iron Cove. Please set up an easy way to do so. Hang tough guys.

Comment #23 - Posted by: Matt at September 22, 2013 7:34 PM

CF Peak 360 training crew was awesome! Big shout to Joe Alexander and his team for such an amazing weekend. We really feel fortunate to had such a great coaches and instructors. Thank you for everything that you guys taught us. You guys rock big time! Also special thanks to Guido Trinidad and his team for being great hosts!

Comment #24 - Posted by: Jose Torraca at September 22, 2013 7:46 PM

Amazing staff and experience at L1 in Goodyear, AZ at Crossfit Fury. Thank you thank you thank you to all the coaching staff and to Peter Egyed for opening up his "home" to all of us. Worth. Every. Minute.

Comment #25 - Posted by: Joel at September 22, 2013 8:09 PM

Rest Days, Intercostal strain
Être prêt
Soldier for Life
M/55/6’/217

Comment #26 - Posted by: Pete In Sun City at September 22, 2013 8:21 PM

Great inspiration during the Kids course at CrossFit Thames, in London!! Coach John, Keegan and the rest of the Staff were amazing. I am going home enthusiast and motivated to change the world! Thanks!

Comment #27 - Posted by: Matteo at September 22, 2013 8:21 PM

I cant even appropriately express in words how knowledgeable each coach was, and the amount of information they can provide. Patient and genuinely caring of EVERYONE in the class. You all spoke with such precision, impressive !

Comment #28 - Posted by: Gino bua at September 22, 2013 8:27 PM

L1 class Crossfit Fury... AMAZING instructors, information and gym. These instructors were so knowledgable, approachable and totally re energized my love of Crossfit. I highly recommend this class whether coaching is your goal or not. Did I mention how AWESOME the instructors were

Comment #29 - Posted by: Lisa B at September 22, 2013 8:55 PM

Shout out to L1 Cert at Peak 360 Miami, FL! We had absolutely wonderful trainers and coaches. Very knowledgable, diverse, patient, and helpful. I definitely fixed a bunch of flaws that I was unaware of. Thank you so much. For the new friends that I made, find me on FB with lmalo313 in the URL! Keep in touch! If you ever travel to PA, you are all welcome!

Comment #30 - Posted by: Laura Maloney at September 22, 2013 9:23 PM

L1 Kurs Nürnberg
Danke an das ganze Trainer team und besonders an Erik !
Es war ein unvergessliches Wochenende in Nürnberg !
Die Box kann ich für alle die dort in der nähe wohnen nur empfählen !

Liebe Grüße aus Österreich
Christoph

Comment #31 - Posted by: Christoph at September 22, 2013 9:23 PM

Goodyear level 1 was awesome. Great coaching. Impressive box. Thanks for your time. Shot outs from Boston! Glad I made the trip!

Comment #32 - Posted by: Corrin at September 22, 2013 9:40 PM

CFL I Nürnberg
Danke an Drake,Erik,Hezly,Phil,Wes & Simon!!!!
Ihr seid ein cooles Team, ihr könnt sehr anschaulich erklären und bringt immer Stimmung in den Laden. Das Wochenende war voller Informationen aber noch mehr Spaß. Ich hoffe wir sehen uns wieder.
RCFN ist echt zu empfehlen.
Grüße aus Potsdam
Matthias

Comment #33 - Posted by: Matthias at September 22, 2013 10:26 PM

L1 Seminar in San Diego was amazing! Coaching staff was incredibly knowledgable and supportive. I'm excited to continue my career in CrossFit using what I've learned this weekend.

Comment #34 - Posted by: Pablo at September 22, 2013 10:35 PM

Blown away and yet humbled by the energy, skill, knowledge and patience of ALL the trainers in Albuquerque this weekend. Even more awesome is that they are all just good humans. Each one of them made us feel like we were their best friend. Cherie, Hollis, David, Doug, JP and Tosh (aka-Coach Hines)...You ALL make me want to be better, not just in CrossFit, but in Life. #strongerthanieverimagined #55anddeadlifting200lbs
#CFtrainersrock #GOBUFFS(fordavid)#ourtrainersROCKED

Comment #35 - Posted by: Veronica at September 22, 2013 10:36 PM

Mustang crossfit laredo tx, huge shout out to chase, Eric and Abi, some of the best training I've been able to be a part of, opened my eyes to a whole new level of intensity, thanks again

Comment #36 - Posted by: Elliot at September 22, 2013 10:50 PM

Bellissimo corso, completo ed interessante all'ennesima potenza. I tranier americani, Nolan e Austin Malleolo (formidabile atleta) insieme ai trainer italiani, Federico Biasetti e Marco Ferrari, hanno fatto davvero una gran lavoro, disponibili e sempre pronti a chiarire qualsiasi dubbio.
Test veramente impegnativo!!!

Comment #37 - Posted by: Andrea Braghiroli at September 22, 2013 11:15 PM

Awesome weekend on the CrossFit Kids course at CrossFit Thames. Really inspiring course!! Had such fun and learned so much. Thanks guys and keep up the good work. Changing the world one kid at a time.

Comment #38 - Posted by: James pattison at September 22, 2013 11:26 PM

Vdaka Erikovi Prestonovi a celemu zoskupeniu lektorov z L1 staff v Norimbergu to bol fantasticky zazitok. Super Gym, super ludia a super atmosfera. Srdecne dakujem a pozdravujem :-) Marek U.

Comment #39 - Posted by: brunwald79 at September 22, 2013 11:51 PM

Aloha and mahalo to Nadia, Cameron, Matt and Kimo - L1 in Hawaii! What an amazing weekend filled with a ton of information and some sweat too. Grateful to have such energetic and accurate coaches - excited about improving and passing on my knowledge.

Comment #40 - Posted by: Erin Martinez at September 22, 2013 11:57 PM

Vielen, vielen Dank an das LEVEL 1-Staff-Team @ Reebok CrossFit Nürnberg/Germany!!! Ich habe sehr viel gelernt und hatte jede Menge Spaß!!!! Viele Grüße aus Mainz, Regina

Comment #41 - Posted by: Regina at September 22, 2013 11:58 PM

Awesome weekend at Reebok CrossFit Stockport, thanks to all coaches involved, yes even you Ex Royal Davs Dennis!!
Ben

Comment #42 - Posted by: Ben gilmore at September 23, 2013 12:59 AM

Richtig klasse Level 1 Crossfit seminar, vielen Dank an alle des Level 1-Staffs, die ganzen anderen Teilnehmer und natürlich Drake, dem Besitzer dieser tollen Einrichtg. Crossfit ist und bleibt einfach eine Gemeinschaft toller Menschen, die sich gegenseitig zu Höhstleistungen motivieren und dabei auch noch Freundschaften schließen. Vielen Grüße aus München, Tim Oliver Dreyer

P.s. using google-translator for decoding is cheating use the good old fashioned dictionary ;)

Comment #43 - Posted by: Tim Oliver Dreyer at September 23, 2013 1:04 AM

Ein durchweg geiles Wochenende! Vielen Dank an Wesley für die geniale Squatclinic, ich werde dran arbeiten;) Drake, geniale box, geniales Team du/ihr seid ein Vorbild für unseren Sport! Vielen Dank und ich werde euch für weitere Fortbildung besuchen!!!
Gruß aus Kassel

Comment #44 - Posted by: Flo at September 23, 2013 1:09 AM

Awesome course at reebok crossfit Stockport, the people were great and the instructors were 1st class, great knowledge and great delivery. Couldn't of asked for more!

Comment #45 - Posted by: Jon Maggs at September 23, 2013 1:56 AM

Vielen Dank an das CrossFit-LVL-1-Team @ Nürnberg!
Super Team, super Teilnehmer, super Box = super viel Spaß :)!
Macht weiter so! Grüße aus Münster, Jens

Comment #46 - Posted by: Jens Brackland at September 23, 2013 2:12 AM

27'37''

Comment #47 - Posted by: Läu at September 23, 2013 2:16 AM

Corso meraviglioso e interessantissimo...istruttori Austin, Nolan, Fede, Marco e Peter mitici...

Comment #48 - Posted by: Nicola Calzona at September 23, 2013 2:28 AM

Awesome weekend at Reebok Crossfit Thames- CrossFit Kids course; thanks to all the awesome staff John, Connor, Keegan, Camzine, and off course our hosts who made all this possible.

Angry gorilla face...

Comment #49 - Posted by: Ahmed Al Sharaf at September 23, 2013 2:38 AM

Awesome weekend at Reebok Crossfit Thames- CrossFit Kids course; thanks to all the awesome staff John, Connor, Keegan, Camzine, and off course our hosts who made all this possible.

Angry gorilla face...

Comment #50 - Posted by: Ahmed Al Sharaf at September 23, 2013 2:38 AM

Das Wochenende in Nürnberg war genau so wie ich mir das Level 1 Seminar vorgestellt habe. Klasse Trainerteam, Coole Leute und viele Informationen rund um Crossfit. So macht es Spaß und man kann stolz sein ein Teil der Gemeinschaft von Crossfit zu sein.

Schöne Grüße aus Rosenheim

Andi

Comment #51 - Posted by: Andi at September 23, 2013 2:40 AM

CrossFit Level 1 Nürnberg (Drake,Erik,Hezly,Phil,Wes & Simon)
Viel gelernt und ein gutes Wochenende mit netten Trainern... macht weiter so !
Grüße aus NRW
Gerrit

Comment #52 - Posted by: Gerrit at September 23, 2013 2:55 AM

CFL I Nürnberg
Special Thanks to Drake, Erik, Hezly, Phil, Wes & Simon for making this weekend a once in a lifetime experience!
Can't wait to meet you all again.

Comment #53 - Posted by: Dave Nash at September 23, 2013 3:40 AM

M/45/5'11"/200

50 45# OHS
100 unanchored sit-ups
25 115# OHS
30 toes-to-bar
10 135# OHS (could not get 155# OH)

22:47

Comment #54 - Posted by: nutfam at September 23, 2013 4:35 AM

Male 27 190cm 95 kg

For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups

14.17

Comment #55 - Posted by: Rasmus at September 23, 2013 4:52 AM

For time:
50 Overhead Squat, 45#
100 Abmat Sit-ups (butterfly, unanchored)
25 Overhead Squat, 65#
50 Toes-to-bar
10 Overhead Squat, 115#
20 Box Sit-ups, sub for GHD (20" box, anchored)

20:42

Comment #56 - Posted by: Joe Northside m/35/70"/195 at September 23, 2013 4:58 AM

Great weekend at CF Atlanta with the L1 training staff. Thanks to Chuck, Todd, Leigh, Bethanie, Jason, and Chris was the knowledge!

Comment #57 - Posted by: Paul at September 23, 2013 5:16 AM

This is for Coach Erik Preston: WAT FÜR NE GEILE AUSBILDUNG, IHR HABT ES ECHT GEROCKT UND ICH BIN FROH MIT EUCH ABGEFAHRENEN BEKLOPPTEN DAS WOCHENENDE ERLEBT ZU HABEN!!! EXTRA AUF DEUTSCH, DAMIT IHR VIEL DAS WÖRTERBUCH WÄLZEN KÖNNT :D

Comment #58 - Posted by: Sebastian Werner at September 23, 2013 5:33 AM

The CrossFit Kids course at CrossFit Thames, London left me feeling inspired. John, Keegan, Connor and Camzin were exceptional. Their passion for CrossFit and CrossFit Kids was highly infectious and their coaching skills and natural affinity with kids gave us all something to aspire towards. I learned a lot and you guys made it very easy for me to retain the information. Thank you!

Comment #59 - Posted by: Jenny Nim at September 23, 2013 5:40 AM

F/52/5'6/120
50 overhead squats 45#
100 unanchored butterfly ab mat sit ups
25 overhead squats 65#
50 toes to bar
10 overhead squats 75#
20 Ghd sit ups
21:55
3 sets of 5 strict hspu

Comment #60 - Posted by: D.S. at September 23, 2013 5:41 AM

sex:male
height:1.83 m
weight:94 kg
age:25 years

16:23

That's it from me for a while. Tomorrow I'm moving from Serbia to Germany so I wont be able to do for some time crossfit...but I'm excited to continue

ooo yeah here is my yorkie working out ;)

https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-ash3/q80/s720x720/1150939_10201843122424285_48870449_n.jpg

Comment #61 - Posted by: Ronin at September 23, 2013 5:47 AM

I had so much fun on the Crossfit Kids Course at Crossfit Thames. Awesome instructors - John, Connor, Keegan and Camzin - thank you guys!!

Comment #62 - Posted by: Ellie Sims at September 23, 2013 5:54 AM

M/23/5'11"/185.8

24:01.28 RX'd

the T2B were more like some poor K2E. great set of wod's this past stretch.

Comment #63 - Posted by: Miles Forks at September 23, 2013 5:54 AM

F/43/5'6"/140

35# OHS, 50 reps
100 Abmat sit-ups
65# OHS, 25 reps
50 T2B
85# OHS, 10 reps (not as deep as other sets)
20 GHD sit-ups (torso to horizontal, not touching floor behind head)

25:22

Comment #64 - Posted by: mom to five at September 23, 2013 5:59 AM

M/36/5'4"/145
50 overhead squats 45#
100 ab mat sit ups
25 overhead squats 75#
50 toes to bar
10 overhead squats 105#
20 Ghd sit ups
13:50

Comment #65 - Posted by: bimflip at September 23, 2013 6:09 AM

28:15 mod

OHS = 45# bar for 50, 115# for 25, 185# for 1 and 135# for 9

Abmat replaced with Towels

GHD replaced with Bench Press + Support Beam for foot hold.

Comment #66 - Posted by: Newmann at September 23, 2013 6:18 AM

Even if you have no desire to coach, please attend one of these seminars! The staff at CrossFit Fury in AZ this weekend was awesome!! And I got a muscle up!

Comment #67 - Posted by: Jasper at September 23, 2013 6:19 AM

Coaches Prep in NYC was awesome! I can't thank Dennis, Jen, & Adrian enough. You guys continue to motivate me to be a better coach everyday.

Comment #68 - Posted by: Dan at September 23, 2013 6:28 AM

Great time at Sandia Crossfit, trainers were excellent and extremely nice. Moral was up beat through out the course with the coaches at the helm. Great job! Albuquerque NM

Comment #69 - Posted by: Brad Tausan at September 23, 2013 6:37 AM

The BEST training group ever at Crossfit Atlanta! Learned so much and will be forever grateful for your time, expertise, and motivation. Could not have asked for a better experience - Thank you to ALL! Kayce

Comment #70 - Posted by: Kayce E at September 23, 2013 6:45 AM

50 OHS 45#
50 abmat situps
25 OHS 65#
25 K2E
10 OHS 85#
20 GHD situps

17:41

1/2 rep situps and k2e to protect a still slightly tweaked back

Comment #71 - Posted by: Jim R. 50/5'8"/160 at September 23, 2013 6:52 AM

Scaled weight due to bad shoulders. Fun WOD nevertheless!

50 OHS 25#
100 abmat situps
25 OHS 45#
25 K2E
10 OHS 65#
20 GHD situps

Comment #72 - Posted by: Jesse M/33/74"/223# at September 23, 2013 7:18 AM

MUSTANG CROSSFIT LAREDO. Tx. Great class from Eric, Abi and that other guy. What's his name. IBC, compass bank, oh no it's CHASE from Big D. Lol. Hey great information and instruction from all three. Good teaching techniques and a great way of presenting all the information. Again thank you for all that you taught us. It was a great experience and it was good meeting you three. Abi stole the show and everyone wanted her to demonstrate. Chase wanted the spotlight a bit more because he didn't want to be outdone. And Eric was just full of energy. Lol. You three make a damn good team

Comment #73 - Posted by: Mike at September 23, 2013 7:26 AM

50 OHS, 45#
100 abmat sit-ups
25 OHS, 65#
50 toes to bar
10 OHS, 115#
20 GHD sit-ups

21:57

Comment #74 - Posted by: MCross m/29/5'7"/150lbs at September 23, 2013 7:44 AM

Thank you Jenn, Dennis, and Adrian for a great weekend at the Coaches Prep Course at 5th Avenue Crossfit. It was such an honor to learn from you guys. I already put some of your coaching tips to use this morning!

Comment #75 - Posted by: Kristine K at September 23, 2013 7:45 AM

Corso fantastico a milano. Austin Nolan Marco Fede istruttori preparatissimi e convincenti. Il giovane Peter, mio nuovo modello di vita!!

Grandi

Comment #76 - Posted by: cristiano cristiani at September 23, 2013 7:47 AM

This weekend was absolutely awesome! Took the L1 Seminar in Goodyear, AZ at Crossfit Fury (super awesome facility!) and was blessed to have such amazing instructors!!! Their energy, spirit, and desire to share their knowledge was so great that it made the weekend fly by. Thank you SO very much to each and everyone of you instructors for breaking down and sharing your knowledge and coaching skills with us.

Comment #77 - Posted by: Ale M. at September 23, 2013 7:59 AM

Everything as rx'd except 185 OHS. Subbed last 10 OHS @ 145

M/29/165/6'0"

22:01

Comment #78 - Posted by: James Bobo at September 23, 2013 8:18 AM

7;21 rxd

Comment #79 - Posted by: LMev at September 23, 2013 8:20 AM

24:10

Last round OHS at 135, otherwise as rxed.

Lots of wasted time, forgot to get the GHD down, weight changing etc. Won't lie, the breather was nice.

Comment #80 - Posted by: Dave W 29/m/178/5'7 at September 23, 2013 8:26 AM

Scaled to 45-95-115

19:32

Comment #81 - Posted by: james.patrick [M/51/66"/135] at September 23, 2013 8:43 AM

16:28 (45, 95, 135 lbs OHS)

Comment #82 - Posted by: gb 46/m/71"/185# at September 23, 2013 9:20 AM

Absolutely awesome weekend at CrossFit Thames - CrossFit Kids course. John, Keegan, Connor and Camzin were inspirational and their enthusiasm infectious. Thank you so much!

Comment #83 - Posted by: Michelle Orford at September 23, 2013 9:32 AM

Scaled to 45-95-135

31:16

Comment #84 - Posted by: jch M/27/65"/135 at September 23, 2013 9:44 AM

The level 1 at Crossfit Fury was killer! The trainers were awesome and very knowledgeable and Peter was such a cool dude to open the gym for us and hang out with us!

Comment #85 - Posted by: Boyd at September 23, 2013 9:46 AM

17:10
20kg barbell Overhead squat, 50 reps
100 Abmat sit-ups
25kg Overhead squat, 25 reps
50 Toes-to-bar
30kg Overhead squat, 10 reps
20 decline sit-ups

Comment #86 - Posted by: orkun at September 23, 2013 9:53 AM

For time:
- 45 pound barbell Overhead squat, 50 reps
- 100 Abmat sit-ups
- 115 pound Overhead squat, 25 reps
- 50 Toes-to-bar
- 155 pound Overhead squat, 10 reps
- 20 weighted (20lb) sit-ups

15:09

M/53/194lb

Comment #87 - Posted by: Mazz at September 23, 2013 9:58 AM

No ohs for these knees today, so:

100 Abmat sit-ups
rest exactly 1 minute
50 Toes-to-bar
rest exactly 1 minute
20 GHD sit-ups

9:15

Comment #88 - Posted by: Kevin C. (M/54/5'11"/178) at September 23, 2013 10:19 AM

O/H weights - 45lbs,65lbs,111lbs
Knees to elbows

18:14

Comment #89 - Posted by: Craig B 39/M/5'11/210 at September 23, 2013 10:36 AM

L1 Staff at Atlanta was amazing! Great to be coached and developed by some many knowledgable athletes and box owners!!!

Comment #90 - Posted by: Ryan H at September 23, 2013 10:40 AM

Vielen vielen Dank,
nach Nürnberg an Drake, Wes, Simon, Helen, Phil und Erik für das Level 1 dieses Wochenende. Ich habe wirklich unglaublich viel gelernt und fühle mich geehrt jetzt zu der CF Familie zu gehören.

Hochachtungsvoll

Jonathan

Comment #91 - Posted by: Jonathan at September 23, 2013 10:52 AM

15:48 as Rx'd!

Comment #92 - Posted by: Ernesti45 (M/23/5'10"/200) at September 23, 2013 11:20 AM

24:42 as Rx'd
15:21 after T2B

Comment #93 - Posted by: Jetté 44/M/5'11"/175 at September 23, 2013 11:30 AM

M/49/150
25lb DB OH Squats x 50
100 situps
30lb DB OH Squats x 25
40 Toes-to-bar
35lb DB OH Squat x 20
20 situps
= 16' 47"

Comment #94 - Posted by: David at September 23, 2013 11:34 AM

Crossfit Level 1 Nuernberg war der Hammer. Danke an die das Trainerteam, ihr habt das Wochenende genial gestaltet und mit viel Motivation den Crossfit Gedanken übertragen. Danke auch an Drake, deine Box ist einfach nur der Wahnsinn. In diesem Sinne 3...2...1...Thruster!!!
Grüße aus Regensburg
Basti

Comment #95 - Posted by: Sebastian at September 23, 2013 11:55 AM

Did yesterdays WOD

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Subbed 20# weighted su;s for row

Total reps - 343 (271 w/out su;s)

1 mile swim - @ 41 minutes

Totally spent! Too tired to pick up phone!

Comment #96 - Posted by: Energizer Bunny at September 23, 2013 11:59 AM

CF Kids Course CF Thames UK.
I really enjoyed the course and found it to be very informative and interesting. The trainers were friendly, professional and engaging.

I would like to send on my thanks to John, Keenan, Connor and Camzine for delivering such an inspiring course. I am very much looking forward to using the information and skills that I have taken away with me to support the development of Crossfit Kids in the UK and particularly at CF3D.

Comment #97 - Posted by: Andrew Edwards at September 23, 2013 12:02 PM

Thanks to the CFK team for taking the trip over the pond to run the Kids course at RCF Thames. By far the best CF course I have been on.

Their in-depth knowledge, passion, and dedication to educate and empower us to deliver a culture of change into our kids is humbling.

Thank you John, Camzin, Connor and Keegan.

Comment #98 - Posted by: Bob at September 23, 2013 12:10 PM

Scaled OH SQT weights to 95x25, 135x10. Subbed hanging knee raises for T2B
Time 16:30

Comment #99 - Posted by: TS (M/41/73",195lb) at September 23, 2013 12:11 PM

Scaled to:
40 OHS 45#
50 Ab mat sit ups
20 OHS 65#
30 Knees to elbows
10 OHS 75#
20 GHD sit ups

14:10
Semper Fi!

Comment #100 - Posted by: MajorDad (M/53/6'3"/165) at September 23, 2013 12:20 PM

OHS 45lb x100
Abmat sit-ups x 100
OHS 95lb x 25
Leg raises x 50
OHS 135 x 10
Sit-ups x 25
Nice and easy to get better quality reps instead of speed.
Just under 25 min though. OHS demanding more attention after completing a 9 page biomechanical analysis of the squat for school this morning.

Comment #101 - Posted by: Chad R. (M/30/73"/195) at September 23, 2013 1:00 PM

15:37 RX'd

Comment #102 - Posted by: Nicholas (M/28/5'10"/175) at September 23, 2013 1:04 PM

Suspect left shoulder, scaled down to:

45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
95 pound Overhead squat, 25 reps
30 Toes-to-bar
115 pound Overhead squat, 10 reps
20 GHD sit-ups

14:30

Thanks, great way to work the OHS

Comment #103 - Posted by: mikeyb m/52/178 at September 23, 2013 1:17 PM

32:39
Everything as prescribed except for the last overhead squat set, I used 135 instead of 185.

Comment #104 - Posted by: BW at September 23, 2013 1:43 PM

OHS 45/95/135 all else rxd 14:24

Comment #105 - Posted by: M 38/6'2"/180 at September 23, 2013 1:49 PM

Five rounds of:
100 meter Sprint
Clean & jerk, 1 rep
Max reps Muscle-up subbed dips and pull-ups.
One dip and one pull-up = 1 rep.
115# for C&J

3:53 18 reps
3:57 17reps
3:28 16reps
3:12 15reps
2:59 13reps

My gym isn't set up to do muscle-ups. There's no rings or bar to pull them off. Fortunately it is set up very nicely to alternate dips and pull-ups.

M/45/5'6"/142#

Comment #106 - Posted by: Tom G. at September 23, 2013 2:02 PM

10 rounds for time:
10 Push-ups
10 Sit-ups
10 Squats

7:50 (pr by 1:48 over 130522)

Comment #107 - Posted by: Joe Northside m/35/70"/195 at September 23, 2013 2:05 PM

CrossFit Level 1 Nürnberg (Drake,Erik,Hezly,Phil,Wes & Simon)!

Geile Tage mit Super Dozenten!!! Aber auch mit tollen Leuten, sowie gut viel Info.
Schöne Grüße Aus Unterhaching

Euer Fabi

Comment #108 - Posted by: Fabian at September 23, 2013 2:25 PM

30:11 Scaled

45 lb barbell
65 lb
115 lb

Comment #109 - Posted by: Jesse Montagnino at September 23, 2013 2:30 PM

M/44/5'8"/175

Tiled/grouted all day Saturday and climbed all day Sunday, so did two make-up WODs today:

Fight Gone Bad, Rxd, at 371 points (2 point PR)
Followed by yesterday's...for sycophants, see that page

Comment #110 - Posted by: Jon Craig at September 23, 2013 3:07 PM

rx 23;45

Comment #111 - Posted by: reggie TANK biegler at September 23, 2013 3:08 PM

M/44/5'8"/175

whoops, today's WOD was 15:00

Comment #112 - Posted by: Jon Craig at September 23, 2013 3:09 PM

33:04

Scaled 115 for 66 and 185 for 88

Comment #113 - Posted by: Simon Boote M/42/80kg/6' at September 23, 2013 3:24 PM

Thank you to James Hobart, Bobby, Erik Preston, Vijay and Jobst Olschewski for such amazing and such valuable info at Crossfit Level 1 Instructors at Cape Crossfit!! You guys and Lady are such educated and know the training Awsome guys!!

Comment #114 - Posted by: Hennie at September 23, 2013 3:27 PM

45# ohs 50
100 sit ups no abmat
85# ohs 25
50 knee to chest
105# ohs 10
20 ghd to parrallel

20:19

Comment #115 - Posted by: Mike Andridge/43/5'8"/180 at September 23, 2013 3:51 PM

19:16

subbed Front Squats for overhead squats, don't quite have the shoulder flexibility yet :(

Comment #116 - Posted by: Richie at September 23, 2013 4:05 PM

50 OHS (35#)
100 abmat situps
25 OHS (65#)
50 T2B
10 OHS (85#)
20 GHDs

18:00

Comment #117 - Posted by: abh f/27/5'5/130 at September 23, 2013 4:29 PM

Sean: M/40/200/5'8"
OHS-45/65/85

ab mat 100
toe to bar 50
crunch 20

Lorie:F/29/129/5'3"
OHS-10/15/45
ab mat 100
toe to bar 50
crunch 20

Comment #118 - Posted by: sean snyder at September 23, 2013 4:29 PM


sub 175 for 185

15:36

Comment #119 - Posted by: Kevin McClellan 52 at September 23, 2013 4:39 PM

27:53 as rx'd, except 135lb ohs & 20 sit up subs.

Comment #120 - Posted by: kevin o at September 23, 2013 5:06 PM

23:30 RX. Really showed my weakness of OH stability with 185! Thanks!

Comment #121 - Posted by: Chris W. at September 23, 2013 5:09 PM

Never though I would have had to scale. doing ohs outside on a incline probably didn't help.

20:15

Ohs 45 50 unbroken
100 situps
Ohs 115 25 unbroken
50 toes 2 bar
Ohs 185x1 rest at 135
20 ghd

Comment #122 - Posted by: hollyhog at September 23, 2013 5:48 PM

19:28 OHS 45/95/125

Comment #123 - Posted by: Rowan (M/49/5'5"/150) at September 23, 2013 5:51 PM

27:03

Comment #124 - Posted by: Felipe anselmo at September 23, 2013 6:03 PM

Male 6'5" 220 28 yrs
As rxd 16:48.

Comment #125 - Posted by: Samj at September 23, 2013 6:36 PM

Scaled due to horrible Tspine mob and no PU bar for T2B
50 OH SQ with light bar deep ...practicing form
100 ab mat
25 OH with dumbells
50 Ab mat
10 single arm OH 5/5
20 Ab mat
15:53
Starting Wednesday I will at least have a standard bar and some plates to practice O lifts!
I'm stoked on CF home edition for now.

Comment #126 - Posted by: T. Finklea at September 23, 2013 6:46 PM

Strength: Back squat 3x5 @ 245#. Shoulder press 3x5 @ 105#.

WOD: 17:34. Massively scaled and subbed.
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
75 pound Overhead squat, 25 reps
50 Toes-to-bar
95 pound Overhead squat, 10 reps
20 Abmat sit-ups

Comment #127 - Posted by: Gavin at September 23, 2013 7:30 PM

M/15/5'10"/127
Subbed 35lb and 45lb overhead squats (couldn't increase weight without sacrificing form.
23:45

Comment #128 - Posted by: Garrett at September 23, 2013 7:40 PM

50x45#
25x86#
10x118#
el resto rx
25:07

Comment #129 - Posted by: lucio1928/41/182/95 at September 23, 2013 7:43 PM

Joe Degain & Tommy R. (L1 Chicago) Are the best coaches/fitness experts I've ever had the pleasure to learn from. Learned what type of coach I want to be! Thank you!

Comment #130 - Posted by: chris at September 23, 2013 7:45 PM

Had a Life Changing Experience at CrossFit Fury in Goodyear AZ! Thank you to Peter for opening his "home" up to all of us in the CrossFit Level 1 seminar! Thank you to Joe, Michelle, Dustin, Gabe, Casey and Todd for helping all of us acquire the tools to be a successful coach in helping others in the community of CrossFit and in Life!! :)THANK YOU!!

Comment #131 - Posted by: Brittni Cleland at September 23, 2013 7:48 PM

45/95/115
20:25

Comment #132 - Posted by: Matt m/30/170/5'9 at September 23, 2013 8:27 PM

Thanks for your support. To donate please visit the following link: https://www.youcaring.com/other/help-us-rebuild-our-crossfit-gym-destroyed-by-arson-/86500

THANKS IN ADVANCE FOR YOUR SUPPORT!!!!!

Comment #133 - Posted by: CrossFit Iron Cove at September 23, 2013 8:31 PM

21:21 as Rx'd

Comment #134 - Posted by: Jake Kiddoo at September 23, 2013 8:33 PM

Joe Degain & Tommy R. (L1 Chicago) Are the best coaches/fitness experts I've ever had the pleasure to learn from. Learned what type of coach I want to be! Thank you!

Comment #135 - Posted by: chris at September 23, 2013 8:57 PM

19:34
Subbed 115 OHS for 95, x 25 and 185 OHS for 115, x 10
-TTB proved difficult with the bar that was available.

Comment #136 - Posted by: MAGNUS 27/5'8"/155-160 at September 23, 2013 9:02 PM

22:28 Scaled 10 OHS to 165#

Comment #137 - Posted by: phill 37°21'41"N 118°23'43"W at September 23, 2013 9:15 PM

20 KG Overhead squat, 50 reps
100 sit-ups
30 KG Overhead squat, 25 reps
50 Toes-to-bar
50 KG Overhead squat, 10 reps
20 GHD sit-ups

17.41
M/30/70KG/171CM

Comment #138 - Posted by: jbob at September 23, 2013 11:52 PM

21:10. Not as rxd. No bumpers, heavy gym traffic, no GHD. Scaled to 95lbs for 115 and 185. Next WOD should be 115 and 135.

Comment #139 - Posted by: Xman at September 24, 2013 2:48 AM

M/44/188cm/98kg
OHS at 45 - 115 - 135. Everything else rx'd.
19:35

Comment #140 - Posted by: Darren Savickas at September 24, 2013 2:58 AM

50ohs w 45lb
100 situps
25ohs w 115lb
50toe to bar
10ohs w 185lb
20 decline situp
time: 11:45

m/38/192

Comment #141 - Posted by: charlie at September 24, 2013 3:59 AM

45#
95#
95#

17:20

Comment #142 - Posted by: JRL M/29/5'8"/160 at September 24, 2013 5:12 AM

50 OH w bar
100 sit ups
25 OH @95lb
40 toes to bar
10 OH @115lb
20 ball sit ups
20:05

Comment #143 - Posted by: BenH M/32/5'9/168 at September 24, 2013 5:59 AM

Geniales L1 Seminar in Nürnberg. Absolut geniale Box, daher besonders an Drake meinen Dank und Respekt. Auch der Unterricht war sowohl theoretisch als auch praktisch absolut den Aufwand und die Zeit wert.

Vielen Dank an das gesamte Coaches Team!

Comment #144 - Posted by: Ben at September 24, 2013 7:05 AM

45,75,95 with knees to elbows
24:53

Comment #145 - Posted by: cort at September 24, 2013 7:17 AM

Muy buen curso en la ciudad de mexico. los coaches, Adriana, Carlos, Gabo, Fer, y Michael, son muy bueno aprendimos mucho este fin de semana, espero pronto ir a las certificaciones.

saludos desde la ciudad de cancun.........

Comment #146 - Posted by: Roger Alcocer at September 24, 2013 7:32 AM

34:24

Comment #147 - Posted by: myles456 at September 24, 2013 7:49 AM

M/ 39/ 133 lbs/ 5'-6"
26:00 (I only used 155 lbs for last set of OHS)
Everything else was not too bad.. I need to use heavier load for multiple sets with OHS to get more comfortable. My midline was fine.

For time: 45 pound barbell Overhead squat, 50 reps 100 Abmat sit-ups 115 pound Overhead squat, 25 reps 50 Toes-to-bar 185 pound Overhead squat, 10 reps (I modified this to only 155 lbs) 20 GHD sit-ups I reduced the last load to 155 lbs. I did use a belt and wraps on the last set as well. The midline was not too killed, but my left shoudler was smoked and I was doing 3,2,3,2 for the last set of 10. I did them off the rack as well. I think I could have done 160 but probably not 165. I wish I had used bumper plates so I could have dropped the weight, rather than rack it back on my neck... I hate that feeling after a while. First 50 reps of OHS I did: 40,10 I broke down the 100 abmat situps as regualr unanchored situps full spread out top and bottom for big ROM.. slow and steady. Second set of 25 OHS were not too bad and I did them about: 12,10,3 I did the 25 T2B with rings and did them: 15,10,11,11,3 The last set of OHS were tough. I did a couple with 135 then went to do 155 thinking I'd go to 160 or 165, but the shoulder was fried and that was that. Last 20 GHD were not too bad at all really. Good WOD. I have to work on using a little heavier load on my OHS to get used to that and to stack the weight rather than overly using my shoulders in the OH position. - See more at: http://wodstack.com/workouts/71708-for-time-ohs-45-lb-barbell-x-50-100-abmat-situps-ohs-115-lbs-x-25-50-t2b-ohs-185-lbs-x-10-20-ghd-situps#sthash.NSdiy8Kb.dpuf

Comment #148 - Posted by: Anton at September 24, 2013 7:55 AM

20:30
Subbed Swiss ball sit-ups for Abmat
OHS - 45, 95, 115#
Surprised myself by doing ten @115# unbroken, so followed up after the clock with ten @ 135#

Comment #149 - Posted by: Silas M/27/175/6' at September 24, 2013 8:20 AM

M/36/6'3"/200

18:38

Comment #150 - Posted by: Ben S at September 24, 2013 9:17 AM

M/38/6'4/195
30:37
Subbed
OHS - 45, 95, 115

For strength I did Press, Push Press, Jerk (135)

Comment #151 - Posted by: Brandon at September 24, 2013 9:29 AM

M 43/185/6'
21.20.
45#, 95#, 115# ohs.

Comment #152 - Posted by: Mike at September 24, 2013 9:35 AM

17:48 RX'd

Comment #153 - Posted by: Juan E Martinez at September 24, 2013 9:40 AM

The 185 got me so I stopped the clock. Finished but got it done no ghd so subbed knees to elbows

Comment #154 - Posted by: JF at September 24, 2013 10:19 AM

Made up on 130924 - 21:54
Scaled weight to 45-65-115

Comment #155 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at September 24, 2013 10:48 AM

M/33/5'8"/185

For time:
45# OHS x 50
butterfly sit-ups (unanchored) x 100
115# OHS x 25
toes-to-bar x 50
185# OHS x 1, 135# OHS x 10

31:24 with a LOT of slack...gave a quick mini-lesson on OHS. Needed the breather! Also need to string my TTB together, instead of doing singles.

Either way, better today than yesterday!

Comment #156 - Posted by: Chris Luka at September 24, 2013 10:54 AM

Joe Degain & Tommy R. (L1 Chicago) Are the best coaches/fitness experts I've ever had the pleasure to learn from. Learned what type of coach I want to be! Thank you!

Comment #157 - Posted by: chris at September 24, 2013 11:00 AM

M/37/5'10"/190

20:25

Subbed the heavy (185#) OHS with 135# after I bonked on the weight.

Comment #158 - Posted by: Ryan at September 24, 2013 11:03 AM

M/24/185

As RX but 145lbs for the 10 OHS

18:57

Comment #159 - Posted by: Maxime at September 24, 2013 11:17 AM

45/65/85

22:07

Comment #160 - Posted by: DLong (M/38/5'10"/185) at September 24, 2013 11:46 AM

M/28/148#/5'6
Subbed 185# for 165# other than that... as Rx'd
16:16.

Comment #161 - Posted by: James Maxey at September 24, 2013 11:49 AM

Just wanted to thank the staff from Crossfit for making the L1 in Albuquerque, NM a memorable one. Thank you Cherie, Hollis, JP, Doug, and David. And a big "NICE NICE" to Tosh. You guys rock. You guys are Crossfit!!!!

Comment #162 - Posted by: Jorge Lopez at September 24, 2013 1:19 PM

50 45# Front Squat
100 Incline Sit Ups
25 95# Front Squat
50 Back Extensions
10 135# Front Squat
20 K's to E's
18:37
Good Workout
Then 25 PushUps

Comment #163 - Posted by: dyagg at September 24, 2013 3:05 PM

100 OHS (45#) - oops, accidentally did 100!
100 Situps
25 OHS (95#)
50 TTB
10 OHS (115#)
20 Decline Bench Situps

26:55

Comment #164 - Posted by: James M/30/5'7"/160 at September 24, 2013 5:16 PM

21:11

35# for all set OHS. Tried 45# but too heavy. Just not there yet.

F/42/127/5'9"

Comment #165 - Posted by: Trina at September 24, 2013 5:20 PM

M/35/6'0/230

18:43. RX

Comment #166 - Posted by: Adam at September 24, 2013 5:51 PM

Matt subbed 45 95 135 rest rx 15:06
Seb subbed 45 75 115 rest rx 14:23

Comment #167 - Posted by: Sebastian M 44/178/6'2" at September 24, 2013 6:30 PM

F/30/5'1''/ 130

50 OHS@30#
50 Abmat situps
25 OHS @30#
25 TTB
12 OHS @30#
25 decline bench situp...don't have a GHD machine

I have NO idea how crossfit athletes can increase the load by so much...the same 30# was kicking my butt. Nice workout though : )

Comment #168 - Posted by: TR at September 24, 2013 7:49 PM

50 OHS (45#)
100 Abmat Situps
25 OHS (95#)
50 Toes To Bar
10 OHS (135#)
20 GHD Situps

m/46/190
22:28

Comment #169 - Posted by: john at September 24, 2013 8:29 PM

M/49/217/67"

37:04 minutes
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps (did 75# instead)
50 Toes-to-bar (did 30 instead – blisters)
185 pound Overhead squat, 10 reps (Did 95# instead PR)
20 GHD sit-ups

Comment #170 - Posted by: kalauka at September 24, 2013 9:17 PM

21:13

Subbed regular sit-ups for Abmat sit-ups
Scaled overhead squats to 20kg, 30kg, and 40kg

Comment #171 - Posted by: Brett (25/M/188cm/77kg) at September 25, 2013 1:06 AM

subbed

20kg x 50
35kg x 25
60kg x 10

all core as RX'd

21.01

Comment #172 - Posted by: marc 43/200/6' at September 25, 2013 1:49 AM

RXD
23:46

Comment #173 - Posted by: ouadi laurent at September 25, 2013 2:18 AM

M/41/179cm/91kg

For time:
Overhead Squat #20kg, 50 reps.
100 abmat situps (unanchored).
Overhead Squat #30kg, 25 reps.
50 hanging leg raises.
Overhead Squat #52kg, 10 reps.
25 abmat situps (unanchored).

21:02

Comment #174 - Posted by: Jose-Luis Morales at September 25, 2013 8:33 AM

16:43Rx, The 185lbs was kinda surprising, did 2x5 reps.

Comment #175 - Posted by: Dave Rainville at September 25, 2013 9:31 AM

M/45/195/5'11"

Row 500 1:49

20# oh squat x 50 - 2:14
50 a mat sit up - 5:49
67# oh squat x25. -9:08
25 toes to bar x 25 12:51
89 oh squat x 10. 15:17
10 roman chair sit up 16:14

Comment #176 - Posted by: Slowweak at September 25, 2013 10:35 AM

2013-09-24: Sub: 20rnds -5X95#OHS/1 Bar MU (100/20)~25mins.

Comment #177 - Posted by: gs at September 25, 2013 11:05 AM

M/34/6'1"/217

-45lb OHS 50 reps
-100 abmat situps
-115lb OHS 25 reps
-50 toes to bar
-175lb OHS 10 reps
-25 GHD situps

16:09

Comment #178 - Posted by: Timothy at September 25, 2013 11:24 AM

AMRAP in 20 minutes of:
5 Toes to Bar
10 Air Squats
15 Double Unders

22 rounds + 12 DU's

Comment #179 - Posted by: B. Rhaly at September 25, 2013 1:43 PM

Crossfit L1 course in Laredo was awesome thanks to Eric, Abi, and I guess we can mention him....'cough'-Captain America, I mean chase! You guys and gal, we're steeped in knowledge and advice! Thanks for the wisdom.

Comment #180 - Posted by: Tyler at September 25, 2013 2:03 PM

Thank you to the trainers for an awesome weekend at the Atlanta Level 1!

Comment #181 - Posted by: Katie at September 25, 2013 3:04 PM

21:13

Comment #182 - Posted by: Pacers at September 25, 2013 3:48 PM

21:13.....45 lb, 115 lb and 135 lb overheads

Comment #183 - Posted by: Pacers at September 25, 2013 3:53 PM

45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
135 pound Overhead squat, 10 reps
20 GHD sit-ups on theraball

16:21 should have gone heavier on last oh sq

Comment #184 - Posted by: Bells at September 25, 2013 7:07 PM

The competitors course at bell town with speal, chan, oconnor and Rory might've been my favorite cert of all of them, such great tutelage very happy with the entire weekend experience!

Comment #185 - Posted by: Jared ps at September 26, 2013 6:37 AM

45#-95#-115#
14:04

Comment #186 - Posted by: ART/M44/5'5"/150 at September 26, 2013 11:48 AM

M/29/5'10/180

45lbs ohs -50 reps
100 sit-ups
65lbs ohs- 25 reps
50 knees to elbows
95lbs ohs- 20 reps

18.30 min

Comment #187 - Posted by: Red Marcher at September 26, 2013 12:14 PM

17:46
Scaled down overhead squats to:
45
95
125

Comment #188 - Posted by: Justin M/27/5'8"/144 at September 26, 2013 6:32 PM

Wonderful experience and a realy professional group of teacher...
I WANNA DO IT AGAIN :D

Comment #189 - Posted by: Simone at September 27, 2013 5:57 AM

Fim de semana EXCELENTE...
Obrigado CrossFit pelos Grandes Instrutores que me ajudaram durante todo o fim de semana em Nuremberg - Germany


Comment #190 - Posted by: Paulo Diegas at September 27, 2013 7:48 AM

14:42

Comment #191 - Posted by: Kevin: M/41/195/6' at September 27, 2013 2:56 PM

Scaled down to 45-95-135 for the Overhead squat, respectively.

23:00

Comment #192 - Posted by: Victor 26/175/6'1" at September 29, 2013 1:11 AM

I'm the guy with the quiff in the bottom picture in the grey rogue jumper, CrossFit Kids Cert at Thames CrossFit. What a course! I honestly didn't anticipate taking quite so much away from John and the Martin's! Thank you guys, people if you're umming and erring about spending the money, do it!!

Comment #193 - Posted by: Tom Henry at September 29, 2013 9:10 AM

20minutos

20kg barbell Overhead squat, 50 reps
100 Abmat sit-ups
30kg Overhead squat, 25 reps
13 Toes-to-bar

Comment #194 - Posted by: ricardo pedrosa at September 30, 2013 7:52 AM

14:46

Comment #195 - Posted by: Andrew at October 1, 2013 7:57 PM

17'54"

Comment #196 - Posted by: RAD at October 2, 2013 9:53 AM

14:18 @ home

Comment #197 - Posted by: Jdisch at October 2, 2013 3:32 PM

M/33/5'7"/168
45lb, 95lb, 135lb OHS
14:07

Comment #198 - Posted by: Mark Salzman at October 3, 2013 5:53 AM

14:55 as rx'd
20:05 35,85,125

Comment #199 - Posted by: jbark60 at October 3, 2013 3:20 PM

m/39/5'9/185
CFWU-3. Superman. DU. No situps 2nd or 3rd.
18:52
T to B toughest part. Better when I remembered wider grip to shorten distance getting toes to bar. OHS @ 185 not bad. Dropped weight after rep 6 then had to clean it back to rack & regroup.

Comment #200 - Posted by: jrm at October 11, 2013 7:40 PM

scaled ohs: 45#, 95#, 135#

31:04

m/42/5'8/232

Comment #201 - Posted by: phat boi at October 31, 2013 10:57 PM

17:34

Scaled ohs: 45#, 95#, 115#

All ohs unbroken. Should have attempted 135#. Toes to bar were the time killer.

Comment #202 - Posted by: Ronnieboy M/50/5'9"/185 at November 12, 2013 4:44 PM

Scaled.
OHSQ: 45lb x50
Abmat: x100
OHSQ: 55lb x25
T2B: x50
OHSQ: 65lb x10
GHD: x20
25:17

Comment #203 - Posted by: Harpo m/46/5'7"/145 at December 10, 2013 5:10 PM

CFWUx2
19:19
20kg, 50, 55kg

Comment #204 - Posted by: Doug at July 3, 2014 7:52 PM

18:23 scaled OHS 45,95,115

Comment #205 - Posted by: zenoperegrinus at July 7, 2014 5:51 AM

~21 min
scaled to 160lb

Comment #206 - Posted by: sr at September 23, 2014 8:06 AM
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