September 30, 2013

Monday 130930

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Post time to comments.

Compare to 100731.


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CrossFit Level 1 Certificate Courses: Ft. Stewart, GA, CrossFit Zion, CrossFit Verve, CrossFit Reston, CrossFit Ranch, CrossFit Mayhem, CrossFit Columbus, CrossFit King of Prussia, CrossFit Central Downtown, CrossFit Montreal, CrossFit Basel, CrossFit Bergen, CrossFit FSF, CrossFit Rocks, CrossFit LifeSpark, CrossFit Sentinel Downtown, CrossFit Tuluka Pilar.
CrossFit Coach's Prep Course: CrossFit One.
CrossFit Kids Courses: CrossFit Northern Ireland.

"Too Fit 2 Quit" - video [ipod] [mov] [720 HD] [1080 HD]

Posted by Pukie at September 30, 2013 5:00 PM

L1 at Crossfit Verve w/ Matt Chan and all of the Crossfit L1 staff was awesome! Huge thank you to everyone for making it an excellent experience!

Comment #1 - Posted by: Keith at September 29, 2013 6:12 PM

Matt Chan and his guys were awesome!! Thank you so much for a full weekend of sharing your knowledge with us.

Comment #2 - Posted by: Mariah at September 29, 2013 6:24 PM

Fantastic weekend at Rogue with Joe Westerlin and his impressive staff. I could not have imagined a better experience. Thanks again!

Comment #3 - Posted by: Mark L. at September 29, 2013 6:35 PM

Had a wonderful time this weekend learning from the amazing coaches! The info and techniques shown were invaluable and I'm so glad I went. Great work everyone!

Comment #4 - Posted by: Andrew at September 29, 2013 6:43 PM

Chris Spealler and his staff Eric, Matt, Lindsay, and Margaux made this weekends class awesome. Thanks for sharing all your knowledge. Seeing Dave Castro was cool too

Comment #5 - Posted by: Sarah L. at September 29, 2013 6:53 PM

A huge thank you to Matt Chan, Kurtis, Chris, Cameron, and Nuno and all the level 1 staff who coached the Level 1 class at Crossfit Verve this weekend. You guys are pretty AWESOME. Thanks for all you expertise, humor and enthusiasm!! I had a blast and learned so much. I am also so proud and grateful to be a member of such an amazing gym like Crossfit Verve!!! Thanks again...

Comment #6 - Posted by: Lisa Day at September 29, 2013 6:53 PM

A tremendous thank you to the L1 training staff at Crossfit Verve this weekend. Matt, Kurtis, Chris, Nuno, Cameron, thank you so much for your prowess, skill and kindness!

Comment #7 - Posted by: Michelle at September 29, 2013 6:57 PM

BIG Shout-out to the L1 Staff at Crossfit Verve this weekend. Thank you to Matt, Kurtis, Nuno, Chris, Cameron, and the interns! Your expertise and knowledge was invaluable. I hope to instill the same confidence in athletes at my gym as well.

Comment #8 - Posted by: Patrick Grout at September 29, 2013 7:52 PM

Just want to say thanks to Mike G., Adrian, Tommy, Leah, Todd, and Donavan for teaching our L1. I couldnt have asked for a better staff, thanks guys for the awesome weekend. Oh by the way everyone in our class is going to PR in something this week just because we had our class in Rich's gym.

Comment #9 - Posted by: Joshua C. at September 29, 2013 8:00 PM

i had an amazing time with denise, dave, joe, matt, and cami this weekend at crossfit montreal! what an awesome learning experience and an enthusiastic team of coaches to learn under! thanks for everything.

Comment #10 - Posted by: natasha at September 29, 2013 8:19 PM

Thanks Adrian, Helzy, Phil, Mike, and Vijay. And thanks to the Sentinel Downtown crew as well.
Really impressed with the instruction and professionalism of the training crew.
Is there a way to get our class's group pic emailed to us?

Comment #11 - Posted by: Daniel Mow at September 29, 2013 8:23 PM

Had an incredible weekend at CrossFit Zion learning from some of the best in the biz, I want to do this every weekend. Thank you Chris, Eric, Matt, Lindsay, and Margaux!

Comment #12 - Posted by: Jeremy Bringhurst at September 29, 2013 8:41 PM

What a phenomenal weekend with Matt, Kurtis,Nuno,Chris Cameron and the rest of the staff! Such a high level of energy, knowledge and expertise! You guys rock!

Comment #13 - Posted by: jen H at September 29, 2013 8:43 PM

Wow, Miranda's got some skills besides moving heavy weights. Great video!

Comment #14 - Posted by: Rob at September 29, 2013 8:48 PM

Just want to say thanks to the L1 staff teaching at crossfit mayhem this weekend. Mike G., Todd,Tommy, Leah, Adrian and Donavan, you all were amazing! It was a great learning experience and just generally good fun hanging out, learning and improving my skills. Look me up if you ever make it to Hawaii :) (2 girls, one box someday lol)

Comment #15 - Posted by: Robyn at September 29, 2013 8:58 PM

Just had a blast this weekend, thank you to Matt Chan, Kurtis, Chris, Cameron, and Nuno and all the level 1 staff who coached the Level 1 class at Crossfit Verve this weekend.

Comment #16 - Posted by: Luke at September 29, 2013 9:05 PM

One of the best weekends of my life thanks to Chris, Eric, Matt, Lindsay and Margaux. I learned more in 2 days than I did in 2 years of college. Crossfit for life!

Comment #17 - Posted by: Drew Deming at September 29, 2013 9:13 PM

Shout out to the crew at CrossFit Verve this weekend! Had an awesome class and learned more than I expected. Really appreciate it you guys. Keep up the good work!

Comment #18 - Posted by: Joseph at September 29, 2013 9:31 PM

Experienced an amazing CrossFit training at the Ranch in Aromas! Thank you so much. The coaches were by far the best!!! Thank you for changing my outlook on health and fitness. The opportunity and experience of truly understanding form and technique was awesome!

Comment #19 - Posted by: Valerie Carr at September 29, 2013 9:38 PM

Great experiance learning from all the coaches at Crossfit Zion in St. George this weekend! Learned a ton, can't wait to apply it.

Comment #20 - Posted by: Andrew W. at September 29, 2013 10:38 PM

A huge thanks to Justin, Fede, Simon and Danny, who coached the Level 1 in Basel this weekend ! You guys are awesome ! I'm so glad to have spent this two days with you, It was so inspirating !

Comment #21 - Posted by: Sophie at September 30, 2013 12:26 AM

There doesn't seem to be many main site workouts which work your chest. After doing them for a year it is the only area which has not had huge improvements

Comment #22 - Posted by: Jon at September 30, 2013 12:46 AM

Tusen tack till alla som var del i att göra helgens lvl1 i Bergen till en helg att minnas! Nya vänner, ny inspiration , mer kunnskap... FANTASTISKT!

A big thank you to everyone in Bergen this weekend. You all made this two special days to remember! New friends, new inspiration, more knowledge... FANTASTIC!

Comment #23 - Posted by: Magnus Kraft at September 30, 2013 1:08 AM

23:03 Rx

Comment #24 - Posted by: Mike L at September 30, 2013 1:10 AM

CrossFit Kids course was awesome fun! Learned so much, even dreamed about it last night. Can't wait to apply everything as a coach. Major thanks to John, Erik, Connor, Keegan and Camzin! Hope to see you again sometime.

Comment #25 - Posted by: Channa Verleg at September 30, 2013 1:58 AM

4 rounds

That was a brutal one

Comment #26 - Posted by: Joe eggins at September 30, 2013 2:13 AM

Marvellous weekend in Basel - many thanks to Frederico, Denny, Justin and Simon! You really transmit CrossFit spirit and pushed all of us to a higher level :)
Also many thanks to Ramon and CrossFit Basel family for having us!

Comment #27 - Posted by: Irina at September 30, 2013 2:32 AM


Comment #28 - Posted by: Nathan 38/210/6'0" at September 30, 2013 2:42 AM

23:51 rx :(
but i was very tired for the yesterday wod..

Comment #29 - Posted by: Emanuele Palmieri at September 30, 2013 3:04 AM

CFL1 Basel

People were lovely, coaches were awesome - clear and concise all in all a great experience. Thanks a mill Rachel. PS Love the team pic Justin!

Comment #30 - Posted by: Rachel Hutchings at September 30, 2013 3:43 AM

Had the pleasure of spending the weekend with the CF Kids team, at Crossfit Northern Ireland.

What an amazing course with amazing instructors

Big BIIGGG thanks to John, Cam, Erik, Connor & Keegan....

Can't wait to bring CF Kids into the CFNI arena

Cheers again

Comment #31 - Posted by: Rego at September 30, 2013 3:52 AM

6 rounds for time:
Run 400 meters (treadmill due to rain)
25 Burpees (no overhead bar)


Comment #32 - Posted by: Joe Northside m/35/70"/195 at September 30, 2013 4:05 AM

25lbs weighted vest 42:52
Amazing way to start the week!!
My burpees are are very slow any sugestions on how to improve??
Have a good week everyone!!

Comment #33 - Posted by: Sebastian Osorio at September 30, 2013 4:11 AM

I attended the Crossfit level 1 in Montreal this weekend and loved every minute of it. Denise, Camille, Dave, Joe and Matt know their material down pat and are impressive at presenting it. The course is very well structured and ranks as the best course I have ever taken.
Thank you guys and keep up the good work.

Comment #34 - Posted by: Georges at September 30, 2013 4:13 AM

Awesome Monday!

21:37 Rx

Comment #35 - Posted by: Newmann at September 30, 2013 4:26 AM


Comment #36 - Posted by: Tisara Samarasuriya at September 30, 2013 4:29 AM

27:30, cool Workout for the Lunch.
Go heavy in the evening.

Comment #37 - Posted by: Ronnie at September 30, 2013 4:30 AM

Lots of pearls and nuggets down in Utah at crossfit zion with Eric, speal, Lindsay, Matt and Margaux. Even a few drop ins by THE Dave Castro! Great weekend. Sucks it's over. Well worth the trip from Minneapolis. Thanks, y'all!

Comment #38 - Posted by: Jason p at September 30, 2013 4:35 AM

28:30 Rx not fun...

Comment #39 - Posted by: JaceyCal at September 30, 2013 4:40 AM

The level one certification at Verve was absolutely amazing!! what a great way to spend a weekend!! i would like to send a thank you to Matt Chan and the rest of the staff Cameron, Kurtis, Nuno, Chris, and others. Can't wait to start changing the world one influence at a time!!

Comment #40 - Posted by: Chris Harvey at September 30, 2013 4:44 AM

563 meter run
25 burpees


I finally mapped the lap I have been running for WODs with 400m runs, and it turns out I'm going 563m. Oh well, a few extra meters never hurt anyone...

Comment #41 - Posted by: EricS M/33/5'10/175 at September 30, 2013 4:45 AM

M-5'11"-200. 31:39 rx'ed. I thought I was moving well, but after seeing what you beasts were doing, I guess not so much? Need to add speed to my burpees.

Comment #42 - Posted by: John Matrix at September 30, 2013 5:01 AM


400m, 15 burpees (jump to pu bar)


Comment #43 - Posted by: mom to five at September 30, 2013 5:23 AM

6 rounds
400 meters
25 burpees

Comment #44 - Posted by: D.S. at September 30, 2013 5:47 AM

Great weekend @ CFKids Course in Belfast. John, Erik, Connor and Keegan did an amazing job! Thx to CrossFit Northern Ireland for hosting!

Comment #45 - Posted by: Eva at September 30, 2013 5:54 AM

CFL1 Basel.
Amazing people and awesome coaching - clear, concise with good programming structure. Special thanks to Justin, Danny, Simon and Frederico their enthusiasm for Crossfit and what it represents is fantastic! Rachel 😊UK

Comment #46 - Posted by: Rachel at September 30, 2013 6:06 AM

CrossFit Central knows how to host a great cert class! I gained so much knowledge and look forward to applying that to myself first then work my way to coaching... (once i find out if i passed) :) thanks to the coaches! had a blast!

Comment #47 - Posted by: kat at September 30, 2013 6:07 AM

Thanks to steve haydock, basti,wesley, big rob and karianne
For making my level 1 experience AMAZING !!! You guys was
awesome, true professionals.
Also a massive thank you to our host paul from crossfit bergen
what a nice guy and cooooooool box !!!
Met some fantastic people and made some great friends
Crossfit family all the way baby !!!

Comment #48 - Posted by: John eddison at September 30, 2013 6:09 AM

Excellent group of folks instructing Level 1 Training course in Montreal - what a great weekend. It was inspiring to be part of it and I look forward to furthering my Crossfit journey! If you haven't taken the course - I highly recommend it!!

Comment #49 - Posted by: Cathy Ward at September 30, 2013 6:12 AM

Six rounds.


Comment #50 - Posted by: Alex at September 30, 2013 6:24 AM

4 RFT (ran out of time)
500m row
25 burpees


My days of running during the work week are done...too dark now at 0545-0600 to run around my uneven and gopher holed farm.

Comment #51 - Posted by: Jim R. 50/5'8"/160 at September 30, 2013 6:36 AM

AMAZING WEEKEND at Crossfit Verve!! Huges thanks to Matt Chan, Cameron, Nuno, Curtis, Chris, and all the others. Can't wait to start changing lives!!

Comment #52 - Posted by: Sarah at September 30, 2013 6:50 AM

I loved my time at the CFL1 training at Montreal Crossfit with Denise, Joe, Mattt, Camille and Dave. Thanks for your time and supporte cause this was a big weekend for me, being my introduction to the world of Crossfit.

Marc Godin

Comment #53 - Posted by: Marc Godin at September 30, 2013 6:57 AM

Folks, I have an issue I would like some input on. Are any of you aware of anyone that has gotten a lumbar laminectomy and started, or come back, to crossfit? Aside from staying away from hollow rocks, what other movements would need to be scaled or excluded from my day?
Thanks in advance for the information.

Comment #54 - Posted by: johnhoye at September 30, 2013 7:05 AM

That was a Jam!!! I love me some Miranda!!

Comment #55 - Posted by: RT2713 at September 30, 2013 7:12 AM


I have slow burpees, more like a six count push-up with a jump on the end. Happy Monday

Comment #56 - Posted by: JJay at September 30, 2013 7:15 AM

Crossfit Level 1 Seminar in Montreal with CLB, Dave, Denise, Joe and Matt was awesome ! Learned a lot !! THE best motivational coaches ever ! Great job coaches !! Are you IN or are you OUT ?!

Comment #57 - Posted by: Philippe at September 30, 2013 7:23 AM

L1 this weekend was awesome. The staff has so much knowledge and the ability to convey it in such an entertaining, inspiring, and professional manner. I am better for it. Thanks fellas!!

Comment #58 - Posted by: Matt Gintzler at September 30, 2013 7:25 AM

treadmill - 8mph

28:13 (3:40,4:39,4:46,5:09,5:30,4:27)

Comment #59 - Posted by: DLong (M/38/5'10"/185) at September 30, 2013 7:33 AM

CrossFit Level 1 Course at CrossFit Verve with Matt Chan and all the trainers was a great experience. I learned a lot over the weekend. The instructors with patient and thorough.

Comment #60 - Posted by: Robert at September 30, 2013 7:44 AM

Sweet weekend!! Great coaches

Comment #61 - Posted by: Jordan Hollowell at September 30, 2013 7:48 AM


Comment #62 - Posted by: BW at September 30, 2013 7:49 AM

39:53 - That was a butt kicker!!!! Nice way to start the week and my morning!!

Comment #63 - Posted by: Mark 49/m/170/5' 11" at September 30, 2013 7:57 AM

Wow I did not know Miranda could rap! I had no idea she broke her neck either, kinda wondered why she didn't compete this year. Sweet video overall, well done guys!

6 rds
400m ran on treadmill (1% incline)
25 burpees (no bar OH so prolly like a 3" jump lol)


Comment #64 - Posted by: Boo Boo f/25/150/5'8" at September 30, 2013 8:01 AM


Awesome time at KOP this weekend!!! Thank you to all the great coaches!!!

Comment #65 - Posted by: Cara at September 30, 2013 8:07 AM

This def made Miranda hotter to me!! haha
CrossFit is the shib! Making fun of itself... that's why we are all awesome!

Comment #66 - Posted by: Mighty Joe at September 30, 2013 8:25 AM

This weekend at Verve was amazing. Matt Chan, Curtis, Chris, Nuno, and all the rest of the guys were all great! Easily one of the most informative productive weekends i have had. There extensive knowledge was quite an honor to be a part of. Thanks again!

Comment #67 - Posted by: Ryan Fugate at September 30, 2013 8:29 AM

Thank you Crossfit Verve for leting us use your gym this weekend. Big Thanks to Matt, Kurtis, Chris, Cameron, and Nuno. Not only did they drop hella crossfit info they took time to get to know you as a person. Just real cool nice people that are great movers

Comment #68 - Posted by: Justin Johnson at September 30, 2013 8:47 AM

2013-09-30: 23:08. Reg burps@3:10,3:53,4:04,4:10,4:13,3:35.
2010-07-31: 24:23. Reg burps@3:23,3:52,4:02,4:12,4:33,4:22.
2009-09-06: Not up for burpees. TM run 11,11.5,12,12,12(.37),12(.37)5X5 bp

Comment #69 - Posted by: gs at September 30, 2013 8:53 AM

3 mile run
6 Rounds
12 Burpees
Good Workout
21 K's to E's
25 PushUps

Comment #70 - Posted by: dyagg at September 30, 2013 8:54 AM

Crossfit Basel was a grand ol' time! Thanks to Simon for his clear communication, Frederico for externally rotating the bejeebies out of my shoulders during the overhead squat breakout, Danny for his modeling skills, and Justin for his excellent explanations and overall leadership. You all displayed great excitement that was contagious. I benefited most from the breakout sessions where you modeled great coaching using both verbal and tactile cues of all the movements. This will greatly help we coaches have more tools & simpler words in explaining complex movements to our clients. Thank you for all your work and time!
Thanks too for Ramon and Crossfit Basel for hosting this; it is such a blessing!

Comment #71 - Posted by: Ben E at September 30, 2013 8:59 AM

@Jim R, I'm jealous of your farm. Trade you!

Comment #72 - Posted by: Gavin at September 30, 2013 9:13 AM

6 rounds for time of:
Run 400 meters
25 Burpees


Comment #73 - Posted by: A. S. Al Shamsi at September 30, 2013 9:43 AM


Nice way to start my week and a nice way to get back into Crossfit!

Comment #74 - Posted by: Zac Rubart at September 30, 2013 9:59 AM

Amazing weekend at Rogue Fitness in Columbus, OH. Big Shout out to the L1 Staff Joe Westerlin, Joe DeGain, Jason McDonald, Abi Grove, Natosha Willhite, and Doug Zakaras. Thank you for the immense knowledge.

Comment #75 - Posted by: Owen R at September 30, 2013 9:59 AM

28:17 rx
(10 rounds at 48:48)

Comment #76 - Posted by: gb 46/m/71"/185# at September 30, 2013 10:00 AM

L1 at the Ranch was completely awesome. Miranda, Michelle, Garrett, Dave, Wes, and Gabe were engaging, knowledgeable, and totally entertaining. Spectacular job, guys!!

Comment #77 - Posted by: Molly at September 30, 2013 10:05 AM

A huge thank you to Justin, Danny, Simon and Fede! The CrossFit Level 1 Course in Basel was an absolute highlight. You've all done such a great job bringing over that CrossFit-spirit. You let us feel that you care! I learned so much and I am very motivated to go on and to follow that path. Thanks guys!

Comment #78 - Posted by: Ruth at September 30, 2013 10:08 AM

Thank you to all the coaches (Melody, Maggie, Kristin, John, Chris, Nicole, Brian) at CrossFit Reston this weekend. I had a blast, and I loved every single group session we had and the workouts. Big thanks to John Main from Crossfit One that came down to VA to teach me that I couldn't do squat without midline stabilization through squat triage. I will always remember this weekend.

Comment #79 - Posted by: Daniel at September 30, 2013 10:08 AM

thanks to everyone on the level 1 training staff Montréal for the great weekend keep that great energy!
ps:the award for the best accent goes to... Denise Thomas! thank you for all that enthusiasm!

Comment #80 - Posted by: vincent Trudel at September 30, 2013 10:08 AM

Big thanks to the L1 Seminar Staff at CrossFit Central in Austin this weekend. Nadia led a great group with instructors Pat (hilarious), Doug (silly and yet instilled a lot in me for the Snatch), Spencer (what a beast!), Nick (humble and honest), and Pat (what a resource!).

I learned so much and can't wait to get started on this journey.

Comment #81 - Posted by: Bill Graham at September 30, 2013 10:16 AM

Cross Fit Level one at the Verve in Denver Colorado was a great experience! I left feeling so much more knowledgeable and confident! Thank you to all the awesome trainers so helped us through the weekend!

Comment #82 - Posted by: Rachel at September 30, 2013 10:30 AM

Having the course at the Ranch was an incredible experience. To do Fran in the same spot the first games were held will only gain relevance in years to come as CrossFit becomes bigger and bigger. That being said, for this training staff I would go to any location. Miranda, Dave, Michele, Wes and Gabe have got to be the best coaching staff out there. 3 days ago I thought I knew a fair amount about CrossFit...well that was a silly assumption. There is a lot left to learn and if the opportunity ever presents itself I will make sure to learn from one of them.

Comment #83 - Posted by: Arne Panzer at September 30, 2013 10:31 AM

em 20 minutos fiz:
3rondas completas + 400metros
deu um total de 1600metros + 75 burpees

nota: a corrida foi feita numa linha de 25metros, ir e vir = 50metros.

Comment #84 - Posted by: ricardo pedrosa at September 30, 2013 11:21 AM

23:30 as prescribed.

Comment #85 - Posted by: mikey at September 30, 2013 11:23 AM

rx 20:39

Comment #86 - Posted by: cctmooney at September 30, 2013 11:25 AM

If anyone on this site has Lyme disease. I'd like to chat. I've had Lyme for two and a half years and never stopped crossfitting. People with Lyme have a hard time believing it can be done. Thanks in advance for any reply.

Comment #87 - Posted by: drw at September 30, 2013 11:27 AM


As RX'd 24:47

Comment #88 - Posted by: James Bobo at September 30, 2013 11:28 AM

18.04 Ecuador

Comment #89 - Posted by: Paolo at September 30, 2013 11:32 AM

Posted once before, do not see it earlier.

Folks, I have an issue I would like some input on. Are any of you aware of anyone that has gotten a lumbar laminectomy and started, or come back, to crossfit? Aside from staying away from hollow rocks, what other movements would need to be scaled or excluded from my day?
Thanks in advance for the information.

Comment #90 - Posted by: johnhoye at September 30, 2013 11:48 AM

2/3 of cycle 29 done.

People be trolling today.
I go to the private room to work on stretches and OHS and then a bunch of old people decided to barge in and invade my space so I had to leave the room. Then I went to the treadmill in order to do the WOD and the same group of old people tried to take my treadmill! I basically gave them the stare that told them: "This is my treadmill, go somewhere else..."

"Props to tha frat!!!"

Comment #91 - Posted by: Franiel at September 30, 2013 12:00 PM

L1 Cert @ Cookeville

Great weekend! Amazing staff with tons of great information. I feel very very lucky having had the opportunity to pick their brains. I learned so much! 10/10

Comment #92 - Posted by: W. Cole Christian at September 30, 2013 12:12 PM

34/M/80 kg/178 cm

Did this WOD on the beach, in loose sand: 31:41

Not bad considering I am recovering from the flu... Still have a head full of mucus.

Comment #93 - Posted by: RJ at September 30, 2013 12:32 PM

Learned, corrected, and validated so many things this weekend. My favorite part was having confirmation of CrossFit's ability to positively change lives. Thanks Denver Training staff, and Verve for the great space to learn.

Comment #94 - Posted by: Ayoka at September 30, 2013 12:32 PM


As RX'd = 21' 37"

Comment #95 - Posted by: David at September 30, 2013 12:36 PM


Didn't touch a bar, simply got feet of the ground.

Comment #96 - Posted by: Craig Beveridge 39/M/5'11/210 at September 30, 2013 12:38 PM

Scaled to:
3 rounds for time of 400 meter run, 25 jumping burpees. (used soccer crossbar to jump to)
Followed by 2 - 100 meter sprints.
No time, didn't bring a timer to the field.

Comment #97 - Posted by: ChuckB 55/5'11"/165 at September 30, 2013 12:40 PM

Cherie Chan, Lance, Gabriel, Kevin, Ricardo, Rodrigo y Pablos's (los traductores) simplemente gracias!
Sin desperdicio el CF Level 1 Trainer en Tuluka Pilar, Buenos Aires, Argentina.

Comment #98 - Posted by: Paula at September 30, 2013 12:44 PM

A day behind now, yesterday's descending lunge/thrust/PU/K2E:

23:22 at 85#

Comment #99 - Posted by: james.patrick [M/51/66"/135] at September 30, 2013 1:08 PM


Comment #100 - Posted by: mlt at September 30, 2013 1:16 PM

29 mins

Sub'd 400m for 600m on treadmill.

Comment #101 - Posted by: Simon Boote M/42/80kg/6' at September 30, 2013 1:17 PM

#51/Gavin, don't tempt me!

#73/james.patrick, excellent time for a tough WOD.

Comment #102 - Posted by: Jim R./50/5'8"/160 at September 30, 2013 1:23 PM

A huge THANKS to Justin, Simon, Danny and Fede for the Level One in Basel this weekend ! You guys are awesome and very inspirating ! I've learnt so much with you this past two days !

Comment #103 - Posted by: Sophie at September 30, 2013 1:24 PM

Did 100 M
10 Burpees
Did It Short But It Still.killed

Comment #104 - Posted by: Ryan Rankin at September 30, 2013 1:25 PM

To everyone from the Level 1 seminar at CrossFit Basel this weekend, thank y'all so much for the generous advice, the impeccable coaching, and the all around inspiring experience. It really felt like CrossFit HQ sent out their very best to teach us! Thanks to Simon and Justin for letting me pick your brains, and the Danny Demos will be sorely missed! I'm spreading CrossFit fever in eastern France, so you can come back soon!

Comment #105 - Posted by: Erin at September 30, 2013 1:42 PM

Had an amazing weekend at the Ranch. Miranda, Dave, Michele, Wes, Gabe and Garret have got to be the best coaches out there. As much fun as it was to do Fran in the same spot the first 3 games were held, I would go wherever these guys are!

Comment #106 - Posted by: Arne at September 30, 2013 1:55 PM


Scaled to 4 rounds due to lack of time after work.

Comment #107 - Posted by: Dave at September 30, 2013 2:16 PM

Matt Chan, Curtis, Cameron, Nuno and the rest of the Level 1 Staff were Amazing at Crossfit Verve. It was a pleasure and honor to be among awesome athletes with such ethusiasm, knowledge and love for Crossfit. The teaching and break-out sessions were fluid and helped me tremendously! Thank You for taking the time and sharing knowledge.. You Guys Rock!

Comment #108 - Posted by: Michele M at September 30, 2013 2:20 PM

Matt Chan, Curtis, Cameron, Nuno and the rest of the Level 1 Staff were Amazing at Crossfit Verve. It was a pleasure and honor to be among awesome athletes with such ethusiasm, knowledge and love for Crossfit. The teaching and break-out sessions were fluid and helped me tremendously! Thank You for taking the time and sharing knowledge.. You Guys Rock!

Comment #109 - Posted by: Michele M at September 30, 2013 2:22 PM

Rx'd 33:57

Comment #110 - Posted by: Chad R. (M/30/73"/196) at September 30, 2013 2:38 PM


Subbed 16" jump for the 12"

Accidentally hit Reset on my lap timer when I went to log the laps :'(

Comment #111 - Posted by: asian_b M/29/6'2"/175 at September 30, 2013 2:52 PM

3 Rounds
400 Meter Row
25 Burpee w/1' Jump

Comment #112 - Posted by: KeithP (M/50/6'3"/245lb) at September 30, 2013 2:56 PM

Ouch. 28m rx

Comment #113 - Posted by: Kelly at September 30, 2013 2:57 PM

Nice workout before BJJ training
As prescribed
Time: 30min
Did a lap on the track for each 400m run


Trying to get down to 160
On Palio lost 14 pounds in close to 2 months :) started working out 2 months ago after close to a year of break

Comment #114 - Posted by: Singh, G at September 30, 2013 3:05 PM


Comment #115 - Posted by: John at September 30, 2013 3:18 PM

Awesome job by the Level 1 staff this weekend in Denver. Everyone was very knowledgeable and extremely encouraging. Keep up the great work guys, I look forward to meeting you guys again down the road.

Comment #116 - Posted by: Mike at September 30, 2013 3:53 PM

39:53 rx'd.

Comment #117 - Posted by: Nick at September 30, 2013 3:53 PM


As rx'd but no bar to measure height

Comment #118 - Posted by: Brett (25/M/188cm/77kg) at September 30, 2013 4:02 PM


Comment #119 - Posted by: Pacers at September 30, 2013 4:12 PM

Great weekend at CrossFit Verve! Thanks to Matt, Chris, Nuno, Kurtis and Cameron for giving us a great foundation. I love that all the trainers have their own style in coaching athletes and coaching coaches and that it’s not just a robotic process. Thanks guys!

Comment #120 - Posted by: Rick at September 30, 2013 4:28 PM


Comment #121 - Posted by: John Z at September 30, 2013 4:35 PM

Had the best experience this weekend in Aromas, CA! The L1 trainers, Miranda, Dave, Michelle, Wes and Gabe were all amazing! They made it really comfortable and fun, but also had an amazing level of professionalism...that's really hard to find these days! Thanks so much for all the information and all your hard work! Hopefully we'll meet again someday :)

Comment #122 - Posted by: Sarah at September 30, 2013 4:50 PM

0500 workout..brisk, but nice;
24:05 prescribed

Comment #123 - Posted by: Brandon VanBuren at September 30, 2013 4:59 PM

25:43 as rx'd

Comment #124 - Posted by: Rowan (M/49/5'5"/150) at September 30, 2013 5:18 PM


As RX'd 36:17

Comment #125 - Posted by: Mike at September 30, 2013 5:31 PM

26:58 Rx.

Goal was 27. In the middle of the 1st round I thought there was no way I could finish. Kept plugging along & learned something about myself. Excellent met con.

Comment #126 - Posted by: Gavin at September 30, 2013 5:40 PM

Prior to WOD:

back squat 3x5 @ 225 pounds (reset from 250# to get better depth)
shoulder press 3x5 @ 107 pounds

Comment #127 - Posted by: Gavin at September 30, 2013 5:40 PM


As rx'd 38:23

Comment #128 - Posted by: Garrett at September 30, 2013 5:41 PM


As rx'd 38:23

Comment #129 - Posted by: Garrett at September 30, 2013 5:42 PM

Level 1 Crossfit Central Downtown Austin, Tx

BIG Thank You to our staff in Austin. Spencer, Nick, Zac, Doug, Pat and Nadia were incredible. We learned so much and laughed a lot. What a fun group of coaches. Can't wait to go to another Crossfit Seminar.

Comment #130 - Posted by: Maggie at September 30, 2013 5:44 PM

huge shout out to chris eric matt lindsay and margaux for such an awesome experience this weekend at my lv 1 crossfit cert.

Comment #131 - Posted by: Josh Ewell at September 30, 2013 5:57 PM

As Rx'd

Comment #132 - Posted by: firsttimeposter at September 30, 2013 5:58 PM

Matt (yesterdays, 85lb thrusters, rest rx)
Seb (todays, no target for burpee)

Comment #133 - Posted by: Sebastian M 44/178/6'2" at September 30, 2013 5:58 PM

Had an awesome experience at crossfit Zion this weekend. Thanks Chris, Eric, Matt, Lindsay and Margaux!

Comment #134 - Posted by: Jenn at September 30, 2013 6:00 PM

M 32/200/5'11"

4 rounds for time of:
Run 200m
15 Burpees

Lungs were burning!

Comment #135 - Posted by: Eric R at September 30, 2013 6:14 PM


Better next time.


Comment #136 - Posted by: Trina at September 30, 2013 6:18 PM



No one-foot target.

Comment #137 - Posted by: MilesForks at September 30, 2013 6:22 PM


RXd in 24:30

Comment #138 - Posted by: Jon Craig at September 30, 2013 6:33 PM

Racing the sunset tonight...

1 mile run to track - ~9:00
4 rounds - 19:16
1 mile run home - ~9:00

Comment #139 - Posted by: Chris at September 30, 2013 6:47 PM

Huge thanks to everyone at CrossFit Verve this weekend for the L1 seminar. Matt, Kurtis, Cameron, Nuno, Chris, and all of the seminar/Verve staff were incredible and provided us with phenomenal instruction. It was a great experience overall.

Comment #140 - Posted by: Tom B. at September 30, 2013 6:55 PM

Such a perfect workout.

Comment #141 - Posted by: BPemberton at September 30, 2013 7:07 PM

@johnhoye #43&79: I had a laminectomy l5-s1 in 2009. I had ruptured & bulging discs that caused tremendous nerve & muscle pain. I was able to get back to a physical regimen after a good 3 mo. I then discovered cf 2 yrs later. It sounds like you are/will be experiencing this procedure. You should know that you will still be able to cf after you have healed properly. Don't fret you will find that u will have to adhere to proper form and to definitely leave your ego and don't try to lift more than you can handle. I can rx most wods except some that involve dead lifts, heavy back squats or some push jerks. CF has been the best physical training regimen for me post surgery. Just give your body time to heal, be patient and use proper form in everything you do. If you have any questions please don't hesitate to ask. I wish you the best!

Comment #142 - Posted by: shawne at September 30, 2013 7:18 PM


1k row wu 3:54. going way back! glad to see at 56, i can kick my 48 year old butt!

Comment #143 - Posted by: kevin o at September 30, 2013 8:18 PM

25:40 RX'D

Comment #144 - Posted by: Jake Kiddoo at September 30, 2013 8:25 PM

28:20 RX'D

Comment #145 - Posted by: phill 37°21'41"N 118°23'43"W at September 30, 2013 8:29 PM


Sub double unders for burpees due to shoulder injury/rehab.

Comment #146 - Posted by: Stox at September 30, 2013 9:43 PM

Thank you Aromas Crew! The environment was great and the trainers set the perfect tone for the course. Watching the studly crew workout at lunch was definitely inspiring and getting the opportunity to run up that nasty '08 Games hill was awesome! Michelle, Miranda, Dave, Wes, Gabe, and Garrett- you guys rock and all showed your true passion for the sport of CrossFit. Thank you for sharing your knowledge with us!

Comment #147 - Posted by: keely at September 30, 2013 10:28 PM

Haven't done a CF workout in a while since I have been moving across the country, and it was both a pleasure and pain to do one again.

As rx'd, but ran on a treadmill at 1.5% incline.


I felt like I was going to throw up on those burpees...

Comment #148 - Posted by: Saam at October 1, 2013 12:22 AM


Comment #149 - Posted by: GiAirMo at October 1, 2013 12:24 AM


First Crossfit work out and I loved (hated) it. I don't think I've ever had to stop running because my shoulders were in too much pain before!

Now I just want more!

Comment #150 - Posted by: Scott Henley at October 1, 2013 12:54 AM

I want to thank coaches at L1 Trainer Course at CF Bergen! You did a great job! Steve has an amazing presence and sense of humor :) Basti, I still feel my quads and shoulders from ur squat and snatch sessions ;) Rob, thank u for the advice and tips.
Karianne, u r just an inspiration for me (I will get that muscle-up!)

Comment #151 - Posted by: Olena at October 1, 2013 1:05 AM

42 5'9/175

Burps are slow, any suggestions?

Comment #152 - Posted by: Joeyx at October 1, 2013 2:41 AM

21:59. Not fun.

Comment #153 - Posted by: Xman at October 1, 2013 3:26 AM

sub row 500

Comment #154 - Posted by: lucio1928/41/182/95 at October 1, 2013 4:44 AM

may have been slightly more than 400M... and in the rain - good times!

Comment #155 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at October 1, 2013 5:06 AM

Did 4 rounds at 28 mins.

Comment #156 - Posted by: Rick at October 1, 2013 5:50 AM

M 43/185/6'

Comment #157 - Posted by: Mike at October 1, 2013 5:56 AM

The absolute best experience I could have asked from the CrossFit Mayhem staff, Mike G, Adrian Conway,Tommy Rudge, Leah Polaski, Todd Occhiuto and Donavan Degrie showed what it was like to coach with such great intensity and connection between themselves and the rest of us, it was an experience that has helped me grow as an athlete and coach which I will take and pour out into the community. Thank you so much!

Comment #158 - Posted by: Zach W. at October 1, 2013 6:14 AM

botched earlier post.

39:23 vs
45:39 10/27/04

1k row wu 3:54

going way back! glad to see at 56, i can kick my 48 year old butt!

Comment #159 - Posted by: kevin o at October 1, 2013 6:14 AM

Rx 24:50


Comment #160 - Posted by: Benjamin Woods at October 1, 2013 6:16 AM


didn't set up the overhead bar
33:34 (including slow zombie walk to go stop the stopwatch afterwards)

Comment #161 - Posted by: jordan at October 1, 2013 6:34 AM

52 / 170

as rx'd

36:49 (PR by 2:49)
Everything was slow and painful but happy that it was better than last time.

Comment #162 - Posted by: tom perry at October 1, 2013 6:52 AM

around 30:00.. Tried using the WOD Panda for my timer, and realized it wasn't working half way in.. Ended up using the normal timer on my phone for the last two rounds @ 11:00.

Comment #163 - Posted by: Silas (M/28/6'/175) at October 1, 2013 7:20 AM


Comment #164 - Posted by: myles456 at October 1, 2013 7:44 AM

28.57 as Rx'd

Happy to be under 30.


Comment #165 - Posted by: Logan S at October 1, 2013 7:45 AM

L1 @ CrossFit Verve. Amazing. A group of class act coaches and trainers that you want on the frontlines to propel this sport into the future.

Comment #166 - Posted by: Matt A at October 1, 2013 8:03 AM

20:06, 4 rds 500 m row and 25 squats/pushups (can't run or do burpees)

Comment #167 - Posted by: RussA at October 1, 2013 8:50 AM

Jeff @ home
Jumped and touched garage door track towards the end right by the garage. Hands went on rubber edge of lifting platform.

Comment #168 - Posted by: Jeff & Charity @ CF Snohomish at October 1, 2013 8:59 AM

Only 4 rounds, and regular burpees.


Nice job Logan!

Comment #169 - Posted by: Kevin C. (M/54/5'11"/178) at October 1, 2013 9:40 AM

Hy there,

today was my workout day... first running early in morning after then front squats and now workout with running/row and burpees done...

6 rounds
400m row (ConceptII Modell B)
25 Burpees
Time: 24:34

Thanks a lot, CrossFit greetings from germany

Best regards

Comment #170 - Posted by: Markus Bukowski at October 1, 2013 10:03 AM

21:33 as rx'd (PR)

Comment #171 - Posted by: MAGNUS 27/5'8"/155-160 at October 1, 2013 10:31 AM


Comment #172 - Posted by: Windlord at October 1, 2013 11:02 AM



Comment #173 - Posted by: Alex M/23/6'0"/183 at October 1, 2013 11:12 AM

27:21 Rx'd

Late entry on beautiful Fall upstate NY day :)

Comment #174 - Posted by: james.patrick [M/51/66"/135] at October 1, 2013 11:26 AM

27:29 Rx'd.

Comment #175 - Posted by: Michael m/50/5'9"/180/MI Survivor at October 1, 2013 11:47 AM


Overlooked the part about the bar..:(

Comment #176 - Posted by: Artur at October 1, 2013 12:24 PM

25:44 w/ 50 pulls on hydraulic rower for runs.

Comment #177 - Posted by: Jetté 44/M/5'11"/175 at October 1, 2013 12:38 PM

As rx'd, 27:48.

Kind of amazing how you can beat the crap out of yourself with absolutely zero equipment. This one hurt. Kept runs relatively slow, about 2:00. Tried to do burpees 15-10, but also tried not to get too gassed. Almost met Pukie in round 5 burpees. For the most part, I was pleased with my effort - was shooting for 25-30 minutes - but I did lose focus during the last run...was just trying to hold on instead of push.

Comment #178 - Posted by: Mel 40/m/5'10"/180 at October 1, 2013 12:59 PM

That was tough!

Comment #179 - Posted by: Jacqui at October 1, 2013 1:22 PM


Hello, max heart rate.

The secret to improving your burpees?

A: Doing burpees.
(Probably the same for running...I suck at running. I should do it more.)

Comment #180 - Posted by: Charlie W at October 1, 2013 1:37 PM

I attended Montreal L1 trainer course, I really loved my experience, learned so much !!! Thanks to Denise, Camille, Dave, Matt and Joe!!!
Helene Th. from the Maritime!

Comment #181 - Posted by: Helene Th. at October 1, 2013 1:48 PM

L1 in Aromas was fantastic. Huge thanks to Miranda, Gabe, Wes, Dave, Michelle and Garrett for everything I learned. Can't wait to put my new-found knowledge into action after experiencing some of the best coaching this past weekend.

Comment #182 - Posted by: Rebekah at October 1, 2013 2:08 PM

24 and some change my stop watch did not turn on so I kind of guesstamated my time

Comment #183 - Posted by: b.jolly at October 1, 2013 2:10 PM

M/34/193 RX
Did the 400 m on uneven terrain behind the firehouse, keeps your mind occupied watching out for holes etc. loved it!

Comment #184 - Posted by: EJ at October 1, 2013 2:20 PM

As Rx - 27:35
Really tough mentally

Comment #185 - Posted by: Will C at October 1, 2013 4:24 PM


Comment #186 - Posted by: JF at October 1, 2013 4:44 PM

regular burpees and on a slight incline being that it was the driest place on my driveway (rained earlier)...


Comment #187 - Posted by: abh f/27/5'5/130 at October 1, 2013 4:48 PM

33 minutes

Comment #188 - Posted by: Marty at October 1, 2013 7:09 PM

As Rx

Comment #189 - Posted by: Blake at October 1, 2013 8:10 PM

29:21 @ home. only had the height of 8'2" to touch

Comment #190 - Posted by: jdisch at October 1, 2013 8:17 PM

29:21 @ home. only had the height of 8'2" to touch

Comment #191 - Posted by: jdisch at October 1, 2013 8:17 PM


Comment #192 - Posted by: Brendan Willis at October 1, 2013 8:32 PM


Comment #193 - Posted by: Darren Savickas at October 1, 2013 9:38 PM


6 rounds

400m run
20 burpees


Comment #194 - Posted by: nutfam at October 2, 2013 4:23 AM


Wanted to get under 21:30...
Next time!

Comment #195 - Posted by: Justin M/27/5'8"/144 at October 2, 2013 7:26 AM

No bar but did my best to jump 12"

Comment #196 - Posted by: McNerney at October 2, 2013 11:37 AM



Comment #197 - Posted by: Alton 34yo/M/5'11"/175lbs at October 2, 2013 3:49 PM

As RX'd

Comment #198 - Posted by: Matt Burritt at October 2, 2013 4:21 PM

About died. But we never quit. 39:50. Still very sore from yesterday.

Comment #199 - Posted by: AdamWeaver at October 2, 2013 6:44 PM

Great job everyone!!

Comment #200 - Posted by: Jacqui at October 2, 2013 7:05 PM

The CrossFit cert was a great experience. The coaches that came were awesome and made it fun and very educational. Makes you love CrossFit that much more. Family unit, motivating, great people.

Comment #201 - Posted by: Mandi Wright at October 2, 2013 11:37 PM


Comment #202 - Posted by: ART/M45/5'5"/150 at October 3, 2013 2:30 AM

Great course, learned a lot...excited to continue!

Comment #203 - Posted by: Michelle at October 3, 2013 4:40 AM


Comment #204 - Posted by: Alex at October 3, 2013 6:50 AM

My very first CF experience! Did 600m and 20 burpees, ~31 min. About died, almost puked, and LOVED it!

Comment #205 - Posted by: Hilla at October 3, 2013 7:03 AM

Amazing Level 1 Course at Fort Stewart, GA! Thanks to Chuck, Kristin, Todd, Donny, Sarah and Gregg for taking time to teach an old Soldier new tricks! All of us appreciated your instruction!

Comment #206 - Posted by: Sean J. at October 3, 2013 8:25 AM


4 rounds

Comment #207 - Posted by: slowweak at October 3, 2013 9:24 AM

This by far was the most fun I ever had attending a training seminar. I learned a lot, and developed a greater understanding of crossfit. Austin Texas Level 1 training Team was awesome !!!!!!

Comment #208 - Posted by: Todd V. at October 3, 2013 11:57 AM

26:15 rxd

Comment #209 - Posted by: hollyhog at October 3, 2013 5:45 PM

6 rounds

500m row
25 burpess


Comment #210 - Posted by: DPL at October 3, 2013 6:19 PM

2 rounds as rxd
4 rounds w/ 25 squats

Comment #211 - Posted by: Jesse Montagnino at October 3, 2013 7:56 PM

4 rnds and no bar to touch

Comment #212 - Posted by: jbob at October 4, 2013 12:17 AM

24:58 Rx'd

Didn't have an adjustable bar so I touched fingers in a Ring at specified height.

Comment #213 - Posted by: Victor 26/175/6'1" at October 4, 2013 9:18 AM

24:58 Rx'd

Didn't have an adjustable bar so I touched fingers inside of ring.

Comment #214 - Posted by: Victor 26/175/6'1" at October 4, 2013 9:21 AM

Man, the Level 1 hello's really outdid the video posted, "Too Fit 2 Quit". But I must say, that was a HELLUVA good job by all involved. Really well done. If there was a section titled "classics", that video would be submitted. You guys and girls deserve big props for the work put into that. Thanks for keepin' CrossFit real. We know the difference. Eff the haters.

Comment #215 - Posted by: Mike H at October 4, 2013 11:42 AM

16:48 for 4 rounds with reg burpees

Comment #216 - Posted by: Bells at October 4, 2013 2:37 PM

16:48 for 4 rounds with reg burpees

Comment #217 - Posted by: Bells at October 4, 2013 2:38 PM


6 rounds for time of:
Run 400 meters
25 Burpees

Comment #218 - Posted by: orkun at October 5, 2013 2:16 AM

Scaled for newbie:
4 rounds for time
400meter run
10 burpees


Comment #219 - Posted by: ginamf at October 5, 2013 6:44 AM

Ran 10 mph, broke up burpees 15-10.

As rx'd:


Comment #220 - Posted by: dsm19 / 34 / 6'0 / 210 at October 5, 2013 10:22 AM


4 rounds in 18:24

Compare to 130203: 25:45

Comment #221 - Posted by: Jose-Luis Morales at October 5, 2013 12:10 PM

Better late than never but a huge thanks to all the coaches on the level 1 in bergen. Awesome atmosphere with some fantastic people, thank you.

Comment #222 - Posted by: Simon Phoenix at October 5, 2013 1:45 PM


Comment #223 - Posted by: Jimmy at October 5, 2013 1:46 PM

I hate burpees :)

Comment #224 - Posted by: Cyndee K at October 5, 2013 5:00 PM


Comment #225 - Posted by: Andrew at October 5, 2013 6:22 PM

27:26 Rx

Comment #226 - Posted by: Matt at October 6, 2013 7:49 AM


Scaled to 4 rounds


Did the other two just because.

30:12 total.

Comment #227 - Posted by: Scott Andresen at October 6, 2013 3:41 PM


Comment #228 - Posted by: RAD at October 7, 2013 12:50 PM

Compare to:
100731 - 24:13 (6 Rds: 400M/25 Push up)
090906 - 19:48 (6 Rds: 400M/25 Push ups)

Comment #229 - Posted by: B. Rhaly at October 7, 2013 3:03 PM

M/49/218/67" rx'd 18:34

6 rounds for time of:
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Comment #230 - Posted by: kalauka at October 7, 2013 11:18 PM

M/49/218/67" rx'd 18:34

6 rounds for time of:
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Comment #231 - Posted by: kalauka at October 7, 2013 11:19 PM

Solid met-con, definite lung burner towards the end.

20:33 RX'd :)

Comment #232 - Posted by: Jason H. M/23/5'8"/152lbs at October 8, 2013 3:16 PM

Run: 400m
Burpees: x25

6 rounds, 24:12 (-3:26)

Comment #233 - Posted by: Harpo m/46/5'7"/145 at October 8, 2013 3:39 PM


Comment #234 - Posted by: Mark Salzman at October 10, 2013 5:05 AM


Rx'd: 28:59

Prev: 27:55

Comment #235 - Posted by: Ben S at October 10, 2013 5:20 AM


Comment #236 - Posted by: Jared Ralphs at October 10, 2013 10:14 AM

Rx 21'18"

Comment #237 - Posted by: Moacir at October 11, 2013 10:45 AM

Rx 21'18"

Comment #238 - Posted by: Moacir at October 11, 2013 10:47 AM

DU, 3 rounds Samson Stretch, squats. Dynamic stretching.
Good pace on Burpees. For most part 15, then 10. Good breath through nose before each rep helped. Unbroken on last round. Runs still pretty slow, esp to start each round.
7/31/10: 27:29

Comment #239 - Posted by: jrm at October 11, 2013 7:09 PM


As rx'd

27:09 (last time 26:23, before 24:52)

Slow, but all I had today.
Jumped to net of basketball hoop, touched with alternating hands.

4:01, 4:33, 4:36, 4:40, 4:44, 4:35

Comment #240 - Posted by: Memuc at October 14, 2013 12:26 PM


stairs vs run X 4. 22:44

Comment #241 - Posted by: denob at October 19, 2013 9:40 AM


Comment #242 - Posted by: Manchild at October 28, 2013 6:37 AM

35:18 as rx'd

On home course so longer run and transition times than at High School track. Rain/Sleet tonight. Good one to get done, was going to put it off for another day, but decided to suck it up and do it.

Comment #243 - Posted by: Ronnieboy M/50/5'9"/185 at November 8, 2013 5:18 PM

Run on treadmill

Comment #244 - Posted by: Frank one at November 12, 2013 1:48 AM

24:18 only 21 burpees each round - oops! 28.06.14

30:00 approx. 02.09.10 6R - 2x 400m, 25 burpees, 2x 400m, 20 burpees, 2x 400m, 15 burpees

Comment #245 - Posted by: zenoperegrinus at June 28, 2014 10:45 PM


Comment #246 - Posted by: Doug at July 11, 2014 8:27 PM
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