October 21, 2013

Monday 131021

Snatch 3-3-2-2-2-1-1-1-1-1 reps

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CrossFit Level 1 Certificate Courses: CrossFit Carmel, CrossFit Champions, CrossFit Coconut Grove, CrossFit Monrovia, CrossFit Max Effort, CrossFit TNT, CrossFit HEL, CrossFit Morristown, Atlas CrossFit, CrossFit Colosseum, CrossFit Northern Ireland, CrossFit Centrum, CrossFit Stockport, CrossFit Melbourne, CrossFit Peru.
CrossFit Coach's Prep Course: CrossFit Stockport, Peak 360 CrossFit.
CrossFit Kids Courses: NorCal CrossFit Santa Clara.

"More Core: L-Sit Press to Handstand" with Sean Lind, CrossFit Journal video [ipod] [mov] [HD mov]

Posted by Pukie at October 21, 2013 5:00 PM

This is for Eric...

Comment #1 - Posted by: Chris at October 20, 2013 5:07 PM

Shout out to Toronto Crossfit Coaching staff! You guys were absolutely incredible! Thank you for making this weekend the best in performance, education and support!

Comment #2 - Posted by: Cassandra Mack at October 20, 2013 5:17 PM

Fantastic Level 1 at Tomball!

I've been doing this 5+ years and I still learned so much. Wish I could totally get coached by fellow cat lover Pat Barber on a regular basis!

Hugs and kisses from Houston.

Comment #3 - Posted by: Matt Rothwell at October 20, 2013 5:18 PM

How can I get a copy of our pic (Toronto)? Thanks for an amazing 2 days!!!!!

Comment #4 - Posted by: Elizabeth at October 20, 2013 5:25 PM

What an awesome experience this weekend at Crossfit Champions this weekend! Thanks To Eric, Pat, Laura, Abi, Matt, and Chris for great class and a great time this weekend. You all really know how to coach and teach coaching and even keep it exciting at the same time! Good luck to all of you in the future, and thanks for all the knowledge!

Comment #5 - Posted by: Jason McClain at October 20, 2013 5:38 PM

What an awesome experience this weekend at Crossfit Champions this weekend! Thanks To Eric, Pat, Laura, Abi, Matt, and Chris for great class and a great time this weekend. You all really know how to coach and teach coaching and even keep it exciting at the same time! Good luck to all of you in the future, and thanks for all the knowledge!

Comment #6 - Posted by: Jason McClain at October 20, 2013 5:38 PM

Saludos desde Lima, Perú! Ha sido una gran experiencia con excelentes coaches! Gracias por todo!

Comment #7 - Posted by: Jaime Julca Mora at October 20, 2013 5:42 PM

What an awesome experience this weekend at Crossfit Champions this weekend! Thanks To Eric, Pat, Laura, Abi, Matt, and Chris for great class and a great time this weekend. You all really know how to coach and teach coaching and even keep it exciting at the same time! Good luck to all of you in the future, and thanks for all the knowledge!

Comment #8 - Posted by: Jason McClain at October 20, 2013 5:44 PM

Saludos desde Lima, Perú! Ha sido una experiencia inolvidable con increíbles Coaches! Gracias por todo!

Comment #9 - Posted by: Jaime Julca Mora at October 20, 2013 5:47 PM

Absolutely amazing 2
days and our coaches were the best at Crossfit Champions in Tomball TX!

Eric you were a great cruise director!

Comment #10 - Posted by: Mae Serpas at October 20, 2013 5:48 PM

Great job by the instructors at the course at CrossFit Champions. I do not want to see any PVC in the near future.

Comment #11 - Posted by: Joe at October 20, 2013 5:51 PM

2 dias increibles con los mejores!!! Gracias CrossFit :)

Comment #12 - Posted by: Pamela at October 20, 2013 5:59 PM

Who said you can't teach an old dog new tricks? Excellent weekend at the Coconut Grove course thanks to the fantastic Team of Coaches. Thanks for all your help, encouragement , coaching and for making it 100% clear to me that I LOVE CrossFit.

Comment #13 - Posted by: Norma CHASE at October 20, 2013 5:59 PM

Awesome weekend at Hurricane CF for Level 1 w/ Joe Alexander, Spencer Hendel, and Leah Polaski!!!

Comment #14 - Posted by: Jason at October 20, 2013 6:17 PM

Que buen fin de semana en CrossFit Peru! gracias erik y todo el team!

Comment #15 - Posted by: braulio at October 20, 2013 6:31 PM

I was by far blown away at the professionalism, and knowledge of subject matter that our coaches- Joe, Leah , and Spencer showed throughout weekend. I appreciate the friendly environment they help create and make the course tough but enjoyable.

Comment #16 - Posted by: christian at October 20, 2013 6:33 PM

Had a great time and learned a lot at the Coach's Prep Course in Miami, FL this weekend! Thanks Chuck, Dennis and Dave for providing us with tons of take-home points on how to continue pursuing excellence in our coaching!

Comment #17 - Posted by: Rhonda at October 20, 2013 6:35 PM

Gracias Erik y a todo el equipo fue un gran fin de semana en Crossfit Perú gracias Jaime que gran anfitrión

Comment #18 - Posted by: David cifuentes at October 20, 2013 6:37 PM

Me llevo todo lo enseñado, excelente curso y excelentes profesores gracias Erik, Lance, Gabo, Adriana, Carlos, Pablo y Pablo. Y gracias a crossfit peru por abrirnos sus puertas.. Fue un fin de semana increible

Comment #19 - Posted by: Fernanda at October 20, 2013 6:43 PM

Hey Eric, Pat, Chris, Matt, Lauren, and Abi!!!

Thanks for an awesome class and y'all should consider yourself lucky! The last two days are the only two days of each year that we get weather like that sooooo!

Comment #20 - Posted by: Cory Cannon at October 20, 2013 6:50 PM

What a great group of instructors we had at our Level 1 Class in Coconut Groove.

Comment #21 - Posted by: Alberto Pumar at October 20, 2013 7:00 PM

Thank you Coaches (i.e. Eric, Pat, Chris, Matt, Lauren, and Abi). Team Tomball was pure radness. Slow clap for days.

Comment #22 - Posted by: Wilson Pollan at October 20, 2013 7:04 PM

Awesome weekend at NorCal Crossfit for the Crossfit Kids training. A must for any box that works with kids!!! And ALL Physical Education teachers! Thanks for a great weekend guys!!! Learned lots!!!

Comment #23 - Posted by: Darlene at October 20, 2013 7:14 PM

Fantastic CrossFit Kids Course this weekend in NorCal with awesome staff; John, Jon, Liz, Meghan, Camzin, and Keegan! Every CrossFit coach should take it to enhance their craft on any level. I took away so many things for kids and teens and even adults that I can implement right away. Building a program for kids and teens is probably one of the best things CrossFit has done.

Comment #24 - Posted by: MJ at October 20, 2013 7:21 PM

Agreed! Coconut grove instructors were inspiring! What a great experience!

Comment #25 - Posted by: Anna Bennett at October 20, 2013 7:27 PM

Excelente experiencia con buenos coaches.. Orgulloso de ser parte de esta comunidad.. Buen fin de semana en Crossfit Peru gracias por todo

Comment #26 - Posted by: daniel at October 20, 2013 7:35 PM


(L1 Tomball)

Comment #27 - Posted by: Alex Long at October 20, 2013 7:35 PM

Got my knowledge on with laura, abby, chris, matt, pat, and speal's friend at crossfit champions this weekend! Thanks again guys!

Comment #28 - Posted by: cole at October 20, 2013 7:46 PM

I want to thank the amazing L1 Staff for a great weekend over at CrossFit Champions.

Comment #29 - Posted by: Norman Garza at October 20, 2013 7:48 PM

Just wanna say thanks to all of our Level 1 trainer Coach's across the world for making us make a difference in you lives and so may others.
My cert this weekend was such a unbelievable experience I didn't wanna leave. Our coaches in TO where so engaged with us and made it feel like home. I can't thank them enough cheers to them and hopefully we can all meet again someday soon.
Also if have never been to Cossfit Colosseum plz go it's pretty much a rogue catalog and Paul owner/ head trainer is a beauty.
Thanks for a amazing weekend I'm sure from all of us who where in TO this weekend it was a pleasure

Comment #30 - Posted by: Roode at October 20, 2013 7:51 PM

Awesome experience! Thank you so much to all of our instructors and the wonderful people assisting them!

Comment #31 - Posted by: Taye Seidler at October 20, 2013 7:58 PM

All of the workout possibilities and it's another snatch workout?I guess I will we hand picking mine tomorrow.

Comment #32 - Posted by: Brad Evers at October 20, 2013 8:05 PM

Eric, Pat, Chris, Matt, Lauren, and Abi!!

Thanks for being awesome coaches! We are so lucky to get to learn from you guys. Also, Pat, thank you for telling me I have freaky hips.... I think.

Comment #33 - Posted by: Clark Hibbs at October 20, 2013 8:14 PM

Crossfit Monrovia class was great. Enjoyed learning from 2 stud female athletes Miranda and Katie. They are amazing instructors and athletes! Thank you

Comment #34 - Posted by: Merisa Downs at October 20, 2013 8:30 PM

Una gran experiencia con excelentes entrenadores! Gracias a todos! Saludos desde Limá, Perú!

Comment #35 - Posted by: Jaime Julca Mora at October 20, 2013 9:05 PM

Feeling marvelous and reloaded after sitting for L1 examination! Thanks to Erik, Carlos, Adriana, Lance, Pablo, Pablito and Gabo for generously sharing your expertise and insight throughout the course. ¡Gracias a tod@s! :D

Comment #36 - Posted by: Marcela at October 20, 2013 9:40 PM

Nice video. Gymnastics (including pull ups) are my goat. Rob Orlando in the back ground doing 40 inch box jumps.

Comment #37 - Posted by: Gavin at October 20, 2013 9:58 PM

Nice video. Gymnastics (including pull ups) are my goat. Rob Orlando in the back ground doing 40 inch box jumps.

Comment #38 - Posted by: Gavin at October 20, 2013 10:00 PM


Thanks for everyting Denise,Bobbi,Robert,Wesley and my brotha from anothaaa mothaa Rob "wolverine" :D

Comment #39 - Posted by: Pojan at October 20, 2013 10:24 PM

Thank you for an epic L1 at CrossFit Centrum! Gotta love the Nordics :)


Comment #40 - Posted by: Denise Thomas at October 20, 2013 11:16 PM

A massive thank you to Crossfit Stockport, the Level 1 training team, and all the friendly people that attended the weekend. (In BatDad voice) "What your back Rich, the Euro's are coming for you!".

Comment #41 - Posted by: Huw Davies at October 20, 2013 11:49 PM

I'd like to thank all the Level 1 Staff in Portland, OR for an amazing seminar. I am so thankful to be a part of such a positive and uplifting community.

Comment #42 - Posted by: Cole Davis at October 20, 2013 11:50 PM

Crossfit Kids was awesome!!! Had an amazing weekend with an amazing group of people. To my trainers John, Jon, Meaghan, Keegan, Liz, and Camzin, thank you for your wisdom and for answering the multitude of questions I had. I learned so much. Despite sounding too dramatic, I hope to have fun and change the world.

Comment #43 - Posted by: Von at October 21, 2013 12:20 AM

Coaches Prep Course - Stockport, Manchester
Superb course, great content, superb coaches.

Big shout out to Steve, Dave, Zak, Nolan, Sebastian and of course Dave Castro..... for doing a fantastic job.

Can't wait to get onto my next speciality course.

Comment #44 - Posted by: Dave Ranson - CrossFit DHM at October 21, 2013 12:34 AM

The awesome coaches at CrossFit Stockport made this weekend one I'll never forget. Thanks guys

Comment #45 - Posted by: Nick Voegt at October 21, 2013 12:46 AM

Thanks For a great weekend Denise,Bobbi,Robert,Wesley and Rob. You guys were awsome! :) #staVanger!!

Comment #46 - Posted by: Anders at October 21, 2013 12:48 AM

Amazing weekend!!! With awesome coaches! Thank you guys so much!

#StaVanger! :D

Comment #47 - Posted by: Carolina at October 21, 2013 12:56 AM

#CrossFitStockport #CFL1 #CrossFitManchester

Had an absolutely amaaaaaaaaaaaaaaazingly awwwwwwwwwwwwwwwwesome weekend with some of the most knowledgeable and cool coaches I'm ever likely to meet....Steve, Matt, Davs, Simon, Melody and not least, Camille's husband...Dave!!! (I do know your name really, hehe!)

I've learnt so much more than I thought possible and all in one weekend...hope to see all you guys again through whatever means :)

Also a big shout to all the guys & girls who attended the course...it wouldn't have been the same without you all and I'm sure our paths will cross again at some point and fingers crossed on gaining our L1 qualification!!

I am still on a high :) x

Comment #48 - Posted by: Sam B at October 21, 2013 1:00 AM

Muchas Gracias Erick y todo el equipo.

Una excelente experiencia

Comment #49 - Posted by: Jose Luna at October 21, 2013 1:04 AM

Sean Lind is a consumate professional...that is all I will say about that.

Comment #50 - Posted by: Noel at October 21, 2013 1:24 AM

Thanks to the participants and instructors at the CrossFit Centrum L1 course. What a great group! #StaVANGER!

Comment #51 - Posted by: Big Sexy at October 21, 2013 1:59 AM

Got my first stradle-sit press to handstand today! (been trying for weeks)

Comment #52 - Posted by: Gavin Carmody at October 21, 2013 2:01 AM

Thanks for a magical weekend at #crossfitcentrum in STAVANGER and my first muscleup!! Denise, Rob, Bobbi, Wes and Big Sexy, You guys where great!

Comment #53 - Posted by: Sivert Holm at October 21, 2013 2:12 AM

Shout out to all the coaches at Stockport this weekend! you guys are the nuts! EU CROSSFIT ossshhhhhhhhhhhhhhh

Comment #54 - Posted by: Jon Callaway at October 21, 2013 2:28 AM

This one's for Ollie, Stacy, Casey and Danny: Thank you all for an amazing and enlightening weekend at Schwartz' CrossFit Melbourne, guys!

Comment #55 - Posted by: Julio at October 21, 2013 2:39 AM

95-95 lbs
105-105-105 lbs
115-115-125-135-135 lbs

Comment #56 - Posted by: gb 46/m/71"/185# at October 21, 2013 3:09 AM

CROSSFIT CHAMPIONS TOMBALL'S L1 Class ROCKED! Thank all of you, Eric, Pat, Laura, Abi, Matt, and Chris for a bad ass class. You guys take teaching to a new level! I came away with a ton more knowlege than I walked in with Saturday morning. I look forward to sharing that knowlege with others in hopes that it may also change their lives!!
ROCK ON! Hope to run across some of you guys again in the future!!

Comment #57 - Posted by: Amy Baucum at October 21, 2013 4:32 AM

Thanks for an awesome weekend in Toronto CrossFit staff. Learned a ton, had a blast!

Comment #58 - Posted by: Hayley P at October 21, 2013 4:36 AM

CrossFit Champions weekend was fantastic.. I think if Pat were to shave his beard there would be another ab under there..

Comment #59 - Posted by: Carter Goodrich at October 21, 2013 4:37 AM

65 - 75
85 - 90 - 95
105 - 115 - 120(f) - 120 - 125(f)

Comment #60 - Posted by: Joe Northside m/35/70"/195 at October 21, 2013 4:48 AM

Fue un experiencia extraordinaria, los coaches muy buena personas y tenían muchas ganas de enseñar y compartir lo que sabían, ser parte de esta comunidad es un honor, y como decían ellos ahora toca mejorar nuestras vidas y la de los demas, gracias Erik,Lance, Adriana,Gabo,Carlos y Pablo , son unas grandes personas un placer haberlos conocido sigan con el buen trabajo!!!

Comment #61 - Posted by: Luis Miguel Juan at October 21, 2013 4:57 AM

65 - 75
85 - 90 - 95
105 - 115 - 120(f) - 120 - 125(f)

Comment #62 - Posted by: Joe Northside m/35/70"/195 at October 21, 2013 5:03 AM



Comment #63 - Posted by: Newmann at October 21, 2013 5:04 AM

Working form
Snatch balance again working form

Comment #64 - Posted by: D.S. at October 21, 2013 5:27 AM


Big shout out for Denise, Bobbi, Robert, Wesley and Rob!! Had a fantastic weekend @Crossfit Centrum :)

Comment #65 - Posted by: Frode Gyland at October 21, 2013 5:30 AM

Holy weekend at Crossfit Champions! Great coaches, stellar training, and epic slow claps.

Comment #66 - Posted by: Kylie at October 21, 2013 5:41 AM



these were Hang Power Snatches. legs were dead from Walsh.

Comment #67 - Posted by: Miles Forks at October 21, 2013 5:58 AM

Thanks for an awesome weekend Denise, Bobby, Robert,, Wesley and Rob!! StaVANGER!! Learnd ALOT had a great time!

Comment #68 - Posted by: Elisabeth at October 21, 2013 6:15 AM

Thanks to staff for a great weekend at Crossfit Champions in Tomball. "Meow" its time time to apply what I learned and get better!

Comment #69 - Posted by: Nick Bacica at October 21, 2013 6:17 AM

Been doing functional fitness the last few days, harvesting pomegranates.

1st Fran as Rx--now I finally have that benchmark
Thrusters, 95#
Pull ups

130728: 7:14 w/ 85#

Comment #70 - Posted by: Jim R. 51/5'8"/160 at October 21, 2013 6:24 AM

Awesome experience at the CrossFit kids seminar at NorCal CrossFit. Great seminar staff. Superseded my expectations!!highly recomened!!

Comment #71 - Posted by: Jai at October 21, 2013 6:43 AM

CPC Miami!

Chuck, Dave and Denis!
Thanks for the great CPC and the pertinent take home messages.

To all the participants,
Thanks for your welcome and sharing.
If ever you are over in Paris (France not Texas) please come by to CrossFit Louvre.
Thanks again.

Comment #72 - Posted by: Daniel Chaffey at October 21, 2013 7:04 AM

Tomball, TX

Awesome class. Great instructors. Great info. Great people. Enjoyed it!

Comment #73 - Posted by: Cody S at October 21, 2013 7:04 AM

95 x 3
105 x 3
115 x 3
125 x 2
135 x 2
145 x 0
145 x 1
145 x 0
140 x 1
140 x 0

Comment #74 - Posted by: BW at October 21, 2013 7:21 AM

29 M/6'2"/198#

1-190 fa x2

Comment #75 - Posted by: Cody at October 21, 2013 7:32 AM

Level 1 class at Crossfit HEL was awesome! Todd, Austin, Tommy, Dan, Kevin, Rory, Doug, and Jordan were all elite level trainers. You can tell they all emobdy making what is an already great community even better!

Comment #76 - Posted by: Robbie S at October 21, 2013 7:34 AM

Best staff at Champions in Tomball can't wait to apply what I've learned.

Comment #77 - Posted by: Josh at October 21, 2013 7:42 AM

65-75 85-95-105 115-125-135-145-155f

Comment #78 - Posted by: ScooteR at October 21, 2013 7:56 AM

Coaches Prep Course. Miami , Fl
Thanks to all the coaches that came out for the PrepCourse. Wonderful group of people. If anyone is down in Miami ou have a box that our doors are always open! Thank you Crossfit for the great weekend with incredible and knowledgeable instructors. Not only did they teach me great pointers and cues. They traught me character and presence. Their combined experience and team work brought energy to the whole classroom at all times. Their responses and feedback to the class was helpful for everyone. Chuck, dave and dennis thank you for being incredible trainers and taking your time on a weekend to make me a better coach and helping me see what I need to do more. Showing all of us how to take charge of a room and making it a great environment. Much love and god bless
The CrossFit Cube

Comment #79 - Posted by: Andres Andy Chong at October 21, 2013 8:00 AM

Joe, Nicole, Natosha and Sarah: thanks for the awesome Level 1 at CrossFit TNT. May all your pumpkin pancakes taste like sex and all your bacon be thicker than Serina Williams.

Comment #80 - Posted by: John L. at October 21, 2013 8:16 AM

95, 95
145x5 (PR)

M, 6'4", 185lbs

Comment #81 - Posted by: Mark at October 21, 2013 8:21 AM

Thanks to Chuck Dennis and Dave at the Coach's Prep in Miami. You guys provide the inspiration and the information to push coaches to the next level. Unreal weekend.

Comment #82 - Posted by: Robert Hull at October 21, 2013 8:25 AM

Todd, and the rest of the crew. You all are extremely talented speakers and trainers.. You kept the flow entertaining and informative, direct and engaging.. This was a life changing couple of days.. Thank you so much for this gift.. Hope to see you down the road of CxF.

Comment #83 - Posted by: Tom Canada at October 21, 2013 8:54 AM


Thank you Denise, Bobbi, Robert, Wesley and Rob for a great level 1 seminar at Crossfit Centrum in staVanger, it was awesome! And it was a real motivation doing "diane" with you guys on sunday! 5:30! ill get it sub 5 next time!

Comment #84 - Posted by: Marius at October 21, 2013 9:01 AM

Jim R. - congrats on completing Fran Rx'd

Comment #85 - Posted by: Joe Northside m/35/70"/195 at October 21, 2013 9:08 AM

Is there a brand of glucosamine that is recommended by CrossFitters, or is there no substantive difference in brands? Thanks.

Comment #86 - Posted by: Tex at October 21, 2013 9:14 AM

What an incredible experience at Guerilla Fitness in Morristown, NJ!! Thanks so much to Austin, Joey, Katie and Gregg!!! You guys rock. It was nice meeting everyone and good luck with training!! GO SOX! :)

Comment #87 - Posted by: Amanda at October 21, 2013 9:16 AM


The inspiration, competence, energy and drive this weekend in Stavanger was out of this world!
Denise,Bobbi,Robert,Wesley and Rob: you truly are the most inspirational and humble trainers and crossfiters I have had the fortune of meeting. You are the soul of crossfit, and I enjoyed and embraced every second of this course!

All the love to ya!

Comment #88 - Posted by: Maria at October 21, 2013 9:22 AM

95 100
105 115 125
130 135 140 145(f) 145(f)

Comment #89 - Posted by: davidnewton at October 21, 2013 9:30 AM

Power (not squat)


Comment #90 - Posted by: Kevin C. (M/54/5'11"/180) at October 21, 2013 10:00 AM

Jim- nice Fran!

Joe- no PR today? I guess you are human! Nice job anyway.

Comment #91 - Posted by: Kevin C. (M/54/5'11"/180) at October 21, 2013 10:02 AM


Comment #92 - Posted by: Fleming at October 21, 2013 10:26 AM

# Stavanger!

Thanks for a fantastic L1-course with the amazing Denise, Bobbi, Rob, Wes and Big Sexy!

/Marie and Jonas

Comment #93 - Posted by: Marie at October 21, 2013 10:41 AM

M 43/185/6'

Comment #94 - Posted by: Mike at October 21, 2013 10:56 AM

Kevin C - haha thanks! I read the Chad Vaughn article on Oly lifts back in May and have been focusing on technique since... I was "ripping" from the floor when I set my PR. After the past few days of shoulder work though, I was happy to get anything overhead ;)


Comment #95 - Posted by: Joe Northside m/35/70"/195 at October 21, 2013 10:58 AM

Modified for my CoCr & Polymer Knee
Power Snatch
Être prêt
Soldier for Life

Comment #96 - Posted by: Pete In Sun City at October 21, 2013 11:59 AM


Comment #97 - Posted by: Joe Northside m/35/70"/195 at October 21, 2013 12:06 PM

M 45/5'10"/269
First time doing lift:

Comment #98 - Posted by: Eric at October 21, 2013 12:15 PM

Coach's Prep/Peak 360 - Miami:
Chuck/Dennis/Dave, what a great crew of knowledgeable instructors. Very rare to get "no-repped" as a Coach so an invaluable learning experience and would recommend it to anyone. Don't be a Dimwit! ;)

Comment #99 - Posted by: Don Moss at October 21, 2013 12:20 PM

Thank you Miranda, Katie, Stefan, Cameron, Connor, Tosh and Gary for a great weekend in Monrovia! You all did such a great job teaching the material, training the movements, and most importantly keeping it fun! I'm heading to my box now to put into practice everything I learned on the deadlift! I can't wait to put everything else I learned over the weekend into practice, and take my training to the next level! Thank you all again for such a memorable experience!

Comment #100 - Posted by: Lizette at October 21, 2013 12:35 PM

3 x 60kg
3 x 60kg
2 x 70kg
2 x 70kg
1 x 80kg (F)
1 x 80kg (F)
1 x 80kg (F)
1 x 80kg (F)
1 x 80kg (F)

Comment #101 - Posted by: Craig Beveridge 39/M/5'11/210 at October 21, 2013 12:58 PM

Had a great time at the CrossFit Kids Seminar! I learned so much and can't wait to get it started! Thanks!

Comment #102 - Posted by: Heather at October 21, 2013 12:58 PM


Dang goats...

Comment #103 - Posted by: james.patrick [M/51/66"/135] at October 21, 2013 1:13 PM

135, 155, 165x1, 165x1, 165, 185, 195f, 195f, 195f, 190f not my best day. Legs beat

Comment #104 - Posted by: Kri$ at October 21, 2013 1:24 PM

Incredibly humbling experience at CrossFit Centrum, Stavanger!

The course was delivered with supreme professionalism, by world class coaches, in an incredibly friendly environment!

Massive thank you to Denise, Welsh/Scottish Rob, Wes, Bobbi and Big Sexy for being such great human beings!

Special mention for Denise and Rob Lawson for reppin' the Brits so strongly!

Big Love x

Comment #105 - Posted by: Dan at October 21, 2013 1:30 PM

saludos desde LIMAAAA un increible fin de semana saludos a todos !

Comment #106 - Posted by: Federico at October 21, 2013 1:44 PM

Kevin C. and Joe N., tks much. I was happy for Joe's rx Diane last week--a tough one, w/ all the HSPUs.

Comment #107 - Posted by: Jim R./51/5'8"/160 at October 21, 2013 2:33 PM

First time snatching so went light to get form down

Comment #108 - Posted by: Tom L. 19/6'1"/185 at October 21, 2013 3:10 PM


Fran 4:18

Comment #109 - Posted by: Mike M at October 21, 2013 3:29 PM

30kg x3
30kg x3
35kg x2
35kg x2
35kg x2
40kg x1
45kg x1
47,5kg x1 muito desajeitada
47,5kg x1 saiu muito melhor que a anterior então aumentei
50kg x1 saiu bem desajeitada também mas subi e completei o movimento por isso valeu!

Comment #110 - Posted by: ricardo pedrosa at October 21, 2013 3:48 PM

30kg x3
30kg x3
35kg x2
35kg x2
35kg x2
40kg x1
45kg x1
47,5kg x1 muito desajeitada
47,5kg x1 saiu muito melhor que a anterior então aumentei
50kg x1 saiu bem desajeitada também mas subi e completei o movimento por isso valeu!

Comment #111 - Posted by: ricardo pedrosa at October 21, 2013 3:48 PM

2013-10-21: Up to 175 pr. 180f. (bar came down on back of head)

Comment #112 - Posted by: gs at October 21, 2013 3:56 PM

The Crossfit Kids cert at Norcal was awesome! I thought my level one was fun, but this definitely takes the cake. Absolutely amazing staff! Thank you to all of you, Jon, John, Keegan, Camzin, Meaghan, Liz you made it a great experience. I was super excited to get crossfit kids going at our gym before the cert, but now I'm armed with knowledge and even more fire to get our kids moving, and moving well!!!!

Comment #113 - Posted by: Erin at October 21, 2013 4:05 PM


Comment #114 - Posted by: Adam M/35/6'0/230 at October 21, 2013 4:20 PM


95 x 3
105 x 3
115 x 2
125 x 2
135 x 2
145 x 1
155 x 1
160 x 1
165 F
165 x 1
170 x 1 PR

Comment #115 - Posted by: Mark Oxenford at October 21, 2013 4:21 PM

40kg 44kg 48kg

Comment #116 - Posted by: Felipe at October 21, 2013 4:32 PM

3 rds: row 500m, 21 pull, run 400m, row 250, 15 pull, run 200, row 125m 9 pull, run 100m = 16:48. wu jr, jj

Comment #117 - Posted by: kevin o at October 21, 2013 4:50 PM

Thanks Joe, Spencer, and Leah. I learned so much from this course. I was just sharing all the new info I learned with my husband. Y'all were very supportive and encouraging. Hope we taught y'all a thing or two about Louisiana.

Comment #118 - Posted by: Amanda L. at October 21, 2013 5:19 PM

SNx3: 35, 45
SNx2: 50, 55, 60
SNx1: 65, 70, 75, 77.5, 65

Comment #119 - Posted by: Harpo m/46/5'7"/145 at October 21, 2013 5:33 PM

Knees said"NO"today. CFWU x 3....115 max weight

Comment #120 - Posted by: Rowan (M/49/5'5"/150) at October 21, 2013 5:34 PM

cuidando la forma 3x26.3x30,5-2x32-2x34-2x36-40,4-42,5-44,6-46,6(power snatch),46,6 en kgs

Comment #121 - Posted by: lucio1928/41/182/95 at October 21, 2013 5:41 PM


Worked on overhead/ankle/hip mobility before

Comment #122 - Posted by: AJ M at October 21, 2013 5:41 PM

Thanks to the awesome training personal at cf coconut grove two of the best days of my life met incredible people got to learn so much more about crossfit and get to fix some errors i had on the 9 foundational movements!!!!


Comment #123 - Posted by: Antonio Valladares at October 21, 2013 5:44 PM

Strength: shoulder press 3x5 @ 110# (PR)

Skill: 100 sit-ups in 3:27. 100 DUs in 3:58. Handstand hold w/wall 1:16 (PR).

WOD: muscle snatch:
95 pounds x3
100 x 3
105 x 2
110 x 2
115 x 2
120 x 1
125 x 1
130 x 1 (f)
130 x 1 (f)

Comment #124 - Posted by: Gavin at October 21, 2013 5:59 PM

I know this was not the prescribed WOD, but i came up with this idea and had to try it. feel free to give it a shot!
21 Deadlift Push Press Dips
15 Dips Deadlift Push Press
9 Push Press Dips Deadlifts
3 Clean Clean Clean

do each column in order A then B then C
pushed for time and load!

feedback is welcome

Comment #125 - Posted by: MikeO at October 21, 2013 6:37 PM

Thanks to ask the coaches who came to Chicago this past weekend. I learned a great deal and had a lot of fun. You guys were so professional and willing to help with little thing.

Comment #126 - Posted by: James at October 21, 2013 7:16 PM

Lbs not kgs

Comment #127 - Posted by: Troy at October 21, 2013 8:10 PM


Comment #128 - Posted by: phill 37°21'41"N 118°23'43"W at October 21, 2013 8:33 PM

115-115 125-125-135 145-155F-155-145-145

Comment #129 - Posted by: JP at October 21, 2013 9:26 PM


Comment #130 - Posted by: Stox at October 21, 2013 9:35 PM

Such a humbling experience. Totally pumped me up for my own workouts and got me really excited to start coaching. You guys were hilarious too.

Comment #131 - Posted by: Jennifer Davis at October 21, 2013 9:52 PM

115-125-135-145-155(1F, 1Success)-165-170-175-180(f)-F

injured left shoulder..:(

Comment #132 - Posted by: Jinny at October 22, 2013 12:00 AM

Great experience, great people, great weekend!


Comment #133 - Posted by: Radko Urbanyak at October 22, 2013 12:56 AM



Comment #134 - Posted by: PK at October 22, 2013 2:12 AM

Joe, Nicole, Natosha, Sarah, big love to you guys! Loads of fun learning from you!

Comment #135 - Posted by: Tobi at October 22, 2013 4:13 AM

Power Snatch


Comment #136 - Posted by: EricS M/33/5'10/175 at October 22, 2013 4:35 AM


Squat snatch, 1 set every 2 min.

(kg) 30-32.5-35-37-5-40-42.5-45-47.5-50-52.5(f).

Compare to 130918: 50x1 (7 singles).
Compare to 130323: 37.5x1 (1 set every 3 min.).

Comment #137 - Posted by: Jose-Luis Morales at October 22, 2013 5:00 AM

60 PR
65 PR

didn't want to push my luck. happy with pr so stayed there to work on form.


Comment #138 - Posted by: trina at October 22, 2013 5:05 AM


20lb PR, form has improved quite a bit.. Thanks Burgener!!

Comment #139 - Posted by: Silas (M/28/6'/180) at October 22, 2013 7:19 AM

3 Mile Run..
3 X 2 at 95#
2 X 3 at 95#
1 X 5 at 115#
30 K's to E's

Comment #140 - Posted by: dyagg at October 22, 2013 8:08 AM


Comment #141 - Posted by: Dave 31/6'/185 at October 22, 2013 8:11 AM


Comment #142 - Posted by: myles456 at October 22, 2013 8:19 AM


Swim 1 lap

Comment #143 - Posted by: Wen at October 22, 2013 8:33 AM

CrossFit Level 1 - Atlas CrossFit
What an AWESOME experience. Thanks to all the coaches, this is an experience I will never forget! :)

Comment #144 - Posted by: Loretta at October 22, 2013 11:57 AM

M 39/5'7"/132


Comment #145 - Posted by: Dan at October 22, 2013 1:52 PM

all power snatch
happy with form and being comfortable under the bar on all reps.

Comment #146 - Posted by: Mike Andridge/43/5'8"/175 at October 22, 2013 4:46 PM

115, 115' 125, 125, 125, 135, 135, 135, 135, 135

Comment #147 - Posted by: Matt Burritt at October 22, 2013 5:08 PM


3 x 95
3 x 115
2 x 135
2x 145
2x 155
1 x 160
1x 160
1x 160
1 x 160
1 x160 (PR)

Comment #148 - Posted by: b.jolly at October 22, 2013 5:38 PM


Comment #149 - Posted by: Nate at October 22, 2013 6:39 PM

still don't have form down

Comment #150 - Posted by: Garrett at October 22, 2013 8:24 PM

As soon as I got over 'box envy' I had an amazing weekend , would actually like to go through it all again this weekend !!
Awesome instructors , some great banter flying around !!
My only negative is how happy and energetic the coaches were , especially the English ones ..I expected it from the crazy yanks but we're British , we're supposed to be miserable !!! ;) haha

Cheers to

Steve , Dave , Melody , Matt , Davs and Simon ..

CFL1 Reebook Crossfit Stockport

Comment #151 - Posted by: Martin at October 23, 2013 3:51 AM

very humbling WOD. Warmed up with 75 lbs and thought no problem, should be able to crank out some good reps here. progression from 75 to 95lb was not bad, almost easy. But going from 105 to 115 was like hitting a brick wall. Snatch is a very underutilized exercise which I will be coming back to frequently.

Comment #152 - Posted by: FP at October 23, 2013 8:48 AM

Made up on 131023-Wednesday after that day's WOD.
3 - 115
3 - 125
2 - 135
2 - 145(F) / 135
2 - 135
1 - 140
1 - 145(PR) No way 150# was going up
1 - 140
1 - 135
1 - 135
No comparison, missed this one last time.

Comment #153 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at October 23, 2013 10:25 AM



Comment #154 - Posted by: Jon Craig at October 23, 2013 12:22 PM

Awesome, and humbling experience at Crossfit H.E.L Portland,OR for the CF LV 1 Cert. Todd, Kevin, Tommy, Doug, Dan, Austin, Rory, Jeff, Jordan were very proficient and excellent instructors. Had a great time, thanks!

Comment #155 - Posted by: Jose P at October 23, 2013 1:01 PM

5 - 55
5 - 65
3 - 70
3 - 75
2 - 80
F 85

Comment #156 - Posted by: Fiona at October 23, 2013 2:49 PM


Comment #157 - Posted by: mlt at October 23, 2013 3:02 PM

I am not a top CrossFitter, but I learned a lot and really understand much more. I thoroughly enjoyed all of our instructors: Nicole, Kristin, Joe, Doug, Greg & Tosh. I felt like I was at camp :D !! I wish I could've taken them home to our own box. Thank you CrossFit Carmel - Thank you Brenda!

Comment #158 - Posted by: Colleen Garard at October 23, 2013 3:39 PM


2x165 (1 & f2)
1x170 (f)
1x165 (f)

Comment #159 - Posted by: colliver at October 23, 2013 5:23 PM


Comment #160 - Posted by: Brett (25/M/188cm/77kg) at October 23, 2013 6:13 PM

Great CF-L1 corse at Crossfit HEL in Portland, OR. Todd was a great leader and all the instructors we knowledgable, answered every question in detail and covered almost everything we needed to know for the exam. The class was informative and fun. There was tremendous support during breakout sessions and WOD's. Overall a great weekend! Thank you to all the instructors!!!

Comment #161 - Posted by: Michelle at October 23, 2013 8:44 PM

Never done snatches before, and it's clear I need to work on my form.

3x 40 kg
3x 50 kg
2x 55 kg
2x 55 kg(failed first)
2x 55 kg
1x 60 kg (failed)
1x 40 kg
1x 40 kg
1x 40 kg
1x 40 kg

Comment #162 - Posted by: Anders 26/M/179cm/73kg at October 24, 2013 4:31 AM

120 (pr)

Still working on form.

Comment #163 - Posted by: Justin M/27/5'8"/144 at October 24, 2013 6:51 AM

Press 3 x 5, 90,105,120


15 minute AMRAP of 200m run, 25 push-ups.

9 rounds.

Comment #164 - Posted by: ART/M45/5'5"/150 at October 24, 2013 12:34 PM

Awesome weekend at CPC's Miami!
Chuck, Dennis and Dave: you rock (I can't take Thunderstorm out of my head). Thank you very much!!! ;-)

Comment #165 - Posted by: Maria at October 24, 2013 6:55 PM

Shoutout to Crossfit Champions L1 Course. Coaches Eric, Pat, Chris, Matt, Lauren, and Abi ... You need to understand how much you rock. You are each very professional, clear and thorough with your instruction. As an added bonus, you made it really entertaining as well. You all compliment each other well - great team. Thanks for everything! *slow clap* *slow clap*

Comment #166 - Posted by: Alyse Bordelon at October 25, 2013 10:18 AM

love seeing these pictures. So many people improving their education in regards to fitness. I think CF coaches are the best instructors out there period!

Comment #167 - Posted by: jacqui Hamer at October 25, 2013 1:12 PM


Comment #168 - Posted by: Kevin Worth 6'/195/42 at October 28, 2013 6:10 PM

Stuck on 70kg PR for months now #frustrated

Comment #169 - Posted by: Darren Savickas at October 29, 2013 1:33 AM

165 F
165 F
165 (PR, made with poor form)
180 F

Comment #170 - Posted by: PW56 at October 29, 2013 10:14 AM


50 (3)
50 (3)
60 kg

I need to do more reps and stay relaxed.

Comment #171 - Posted by: Memuc at November 3, 2013 7:00 AM

CFWU-2. No upper body except pass thrus. Superman. Burgener. DU.
Not bad, esp toward end.
11/18/12: 125,125,135,135,145,150,155,155,160,165 - Finally. Took a lot of fails. Better job making hips & chest rise at same time. Push up on bar on catch position. Really try to focus on floating wrists, but not bending elbows too early.

Comment #172 - Posted by: jrm at November 4, 2013 6:44 PM


Comment #173 - Posted by: Mark Salzman at November 5, 2013 6:34 AM


Comment #174 - Posted by: DLong (M/38/5'10"/185) at November 5, 2013 5:23 PM

65, 75
85, 95, 105,
115, 125, 130(f), 130(f), 130

Comment #175 - Posted by: Manchild at November 16, 2013 10:36 AM


Comment #176 - Posted by: Ronnieboy M/51/5'9"/185 at February 15, 2014 4:13 PM

Burgener warmup

Comment #177 - Posted by: Doug at August 1, 2014 8:25 PM
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