October 7, 2013

Monday 131007

Six rounds for time of:
Run 400 meters
25 Pull-ups

Post time to comments.

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CrossFit Level 1 Certificate Courses: Trident CrossFit, CrossFit Roots, CrossFit Columbus, CrossFit Morristown, CrossFit One, NorCal CrossFit, CrossFit SS (South Side), Ultimate CrossFit, CrossFit TNT, Alamo CrossFit, Studeo55 CrossFit, CrossFit Officine, CrossFit Vienna The Loft, CrossFit Perth, CrossFit Insurrecto, CrossFit BAZA, Dubai, Camp Lemonnier, Djibouti.
CrossFit Coach's Prep Course: CrossFit Reston.

Pride of a Rookie - [video]

Posted by Pukie at October 7, 2013 5:00 PM

Awesome workout!!! Always my goal for "Nicole"

Comment #1 - Posted by: PDIllinois ("s" is silent) at October 6, 2013 5:09 PM

Awesome class in columbus thank you Matt Chan and team

Comment #2 - Posted by: Chuck Powell at October 6, 2013 5:19 PM

I really learned a lot at Trident Crossfit, thanks to Kurtis Bowler and crew for all the info. I'm still laughing at the joke about the cop, the crook and crossfit! I hope we all passed!!!

Comment #3 - Posted by: Ernest bowser at October 6, 2013 5:26 PM

I really learned a lot at Trident Crossfit, thanks to Kurtis Bowler and crew for all the info. I'm still laughing at the joke about the cop, the crook and crossfit! I hope we all passed!!!

Comment #4 - Posted by: Ernest bowser at October 6, 2013 5:26 PM

My hats off to Kurtis Bowler and his crew - Erik, Chriss, Andrea, Sarah and Dustin for running our Level 1 Cert at Trident Crossfit. All around awesome coaches with loads of experience, wisdom and the ability to thoroughly and effectively communicate and transfer their knowledge throughout the wknd. Thank you !!!

Comment #5 - Posted by: Kevin McKnight at October 6, 2013 5:27 PM

Had an AWESOME weekend at Crossfit Perth with Danny, Dan, Ed and Cameron! Learnt so much and had a great time doing it! Thanks to Danny for his "special" hip extension cue- NO Cash out today!! :)

Comment #6 - Posted by: Simon at October 6, 2013 5:38 PM

Excellent weekend with James, Dave, Jason, Meagan, John, and Joe at CrossFit One!!! Talk about a great crew. Learned a ton and can't wait to go apply it all. You guys rock!

Comment #7 - Posted by: Andrea G at October 6, 2013 5:39 PM

What a GREAT weekend in St. Charles!! Thanks to all the fun crossfitters and awesome coaches!! 2008 CrossFit Games Trail Run CHAMP, WHAT WHAT??!! ;)

Comment #8 - Posted by: Chelsea Nester at October 6, 2013 5:41 PM

Great weekend, thanks to Coach Danny, Cameron, Ed and Dan!

Comment #9 - Posted by: Richard Humphries at October 6, 2013 5:43 PM

Crossfit Morristown was one of the best experiences I've had! Glad to have such great coaches. Very enthusiastic and supportive group, also made the classes fun and went over the material excellently. Thank you Chuck, Gregg, Keith, Mike, and Jenn.

Comment #10 - Posted by: John Londono at October 6, 2013 5:56 PM

The gym in Dubai is Reebok CrossFit Lifespark. Awesome class! Thanks Austin, Bobbi, and Jobst!

Comment #11 - Posted by: Mike L. at October 6, 2013 5:57 PM

Thanks Chuck, Gregg, Keith, Jenn, and Mike. Awesome weekend!

Comment #12 - Posted by: MIguel at October 6, 2013 6:04 PM

Great group of coaches in St. Charles this weekend. And what an honor to be coached by the '08 trail running champ.

Comment #13 - Posted by: nick at October 6, 2013 6:11 PM

What a great weekend at CrossFit TNT in St. Charles! Thanks to Eric, Melissa, Michelle, Rudy, Zach, and Johnny for your time, patience, and for sharing your knowledge (and some good laughs) with all of us!

Comment #14 - Posted by: Jen R at October 6, 2013 6:11 PM

Can't stop thinking about those cookies tho! Had a blast learned a ton. Got better, can't wait to coach! Nothing's more inspiring than Miranda's six pack lol. Thanks everyone and someone who sees this tell Katie I need a beach volleyball partner and I volunteer Pat to train her after witnessing his nectar sets. Golden fingers, nuff said.

Comment #15 - Posted by: Amber Walker at October 6, 2013 6:17 PM

WOW! This course was amazing! The trainers were outstanding! This weekend exceeded every expectation that I had! I would recommend this to EVERYONE who CrossFits whether you want to train others or not. I walked away from this weekend better than I was before! Thank you, thank you, thank you.

Comment #16 - Posted by: Angie Rodriguez at October 6, 2013 6:22 PM

I had a great weekend at Crossfit Southside in Jacksonville this weekend. I learned a lot, had fun and came back home een more passionate about Crossfit. Now I have no doubts about how much more I want to learnd and my desire to coach. Mike and crew were amazing, funny and extremelly helpful.
Couldn't ask for more.

Comment #17 - Posted by: Thais at October 6, 2013 6:22 PM

Had an amazing time at Crossfit Roots and learned tons from Cherie Chan, Chris Spealler, and their whole crew. I'm incredibly thankful for this opportunity to improve the way my gym does business. Thanks so much guys!

Comment #18 - Posted by: Benjamin Jameson at October 6, 2013 6:25 PM

Awesome weekend at Studeo55 !!
Huge thanks to all the incredible coaches!!

Comment #19 - Posted by: Jen at October 6, 2013 6:27 PM

Great class in Jacksonville @ CF Southside! Amazing "Red" shirt crew with amazing knowledge and ability to relay their teaching methods. I hope to see all of you (trainers and classmates) one day in the future! Best of luck to everyone!

Comment #20 - Posted by: Roman Tillman at October 6, 2013 6:36 PM

Thanks to Eric, Zach, Rudy, Johny, Melissa, & Michelle for an Awesome weekend. I have only 2 regrets, one is that I did not have more time to spend with these outstanding trainers and my fellow Crossfitters learning more about Crossfit & Coaching. Second, is that I did not get my Muscle Up today. I will however, be listening to "Eye of the Tiger" the next time I attempt it, and I have no doubt I will get it!!!

Comment #21 - Posted by: Kevin Dunn at October 6, 2013 6:41 PM

Awesome class in Boulder this weekend! It was an great to get coached by some of the best!

Comment #22 - Posted by: Tim P at October 6, 2013 6:43 PM

What an amazing Level 1 course with Coach Eric and his crew in St. Charles! Thank you all for sharing your knowledge with us. It was an incredible experience!

Comment #23 - Posted by: Kelly at October 6, 2013 6:43 PM

I had a great weekend at Crossfit Southside. I learned a lot and had lots of fun with all the coaches. My desire to learn even more and to coach just grew after all the knowledge I got out of this course.
Thank you very much coaches.

Comment #24 - Posted by: Thais Camilo at October 6, 2013 6:52 PM

Heck Yeah! Awesome weekend at CF South Side Jacksonville, FL. Thank you Mike G, Jenny O, Zac, Chris and all the outstanding trainers! All your time, knowledge and professionalism is so much appreciated. Thank You!

Comment #25 - Posted by: Carole Logue at October 6, 2013 6:54 PM

Great time in Charlotte NC at Ultimate Crossfit! Thanks to Joe, Donny, Wes and all the amazing coaches!!!

Comment #26 - Posted by: Susan Lane at October 6, 2013 7:01 PM

The staff of trainers at the course at CrossFit SS is second to none. Articulate, engaging, hilarious, and all extremely knowledgeable. Mike G., Zac, Chris, Gale, Todd, Jenni, and Katie were awesome. Chris was cracking our while group up then proceeded to put me through pain I I didn't know was possible with a PVC. And Todd, our resident Bear Grylls look alike (seriously, he looks just like him), fully explained the "sassy cat" position on the SDHP. Great crew of trainers and a great experience. Zac = super hilarious. I came away with not only a better understanding of CrossFit but a greater appreciation of it as well. Thanks again.

Comment #27 - Posted by: Kyle V. at October 6, 2013 7:04 PM

Awesome weekend at CrossFit TNT St. Charles, Mo. Thanks Eric, Zach, Michelle, Melissa, Rudy, Johnny, and Brian.

Comment #28 - Posted by: Ryan P at October 6, 2013 7:10 PM

LOL. "I don't care. Just stick it in any hole"!

yup. sounded good at the time, right?

Thanks to all the trainers for being so positive and supportive! I felt very confident being in such capable hands.

Comment #29 - Posted by: David C at October 6, 2013 7:14 PM


I did the 400m run/ 25 burpee wod today... only I got to take an hour long rest after the second set to assist my husband back into the house after he crashed that morning mountain biking. Once he was settled in with his tylenol 3's, I finished the last 4 rounds.

1st two rounds : around 10 minutes
last 4 rounds after a long break: 21:21

Now I have this to do tomorrow... though I think I'll cut back on the pullups. 150 in a workout is too much for my shoulders.

Comment #30 - Posted by: JuliePlatt at October 6, 2013 7:16 PM

Thanks to Todd, Dave, Lindsay, Tommy, Jason and Chris ! Had a great time at Level 1 cert in Vancouver. Could not have wanted more from a coach. Their passion and knowledge shined through. Todd was an eloquent speaker and truly engrained the passion for changing others lives, in us. Thanks for all you guys do !
"Knees back"

Comment #31 - Posted by: Jay at October 6, 2013 7:22 PM

Awesome class in Columbus at Rogue Fitness... It was a great learning experience! It was also a lot of fun.. Great teachers there too

Comment #32 - Posted by: Kate at October 6, 2013 7:33 PM

Thanks to all the coaches at CrossFit Morristown. Amazing weekend. Learned so much.

Comment #33 - Posted by: James Hoepker at October 6, 2013 7:35 PM

Great time this weekend. A lot of positive energy and awesome information. Big thanks to Kurtis, Dustin, Chriss, Andrea, Erik and Sarah for your expertise and making all of us better!

Comment #34 - Posted by: David Glazer at October 6, 2013 7:41 PM

Great staff and a great weekend at CrossFit TNT in St Charles MO!

Comment #35 - Posted by: Tom at October 6, 2013 7:51 PM

CrossFit Roots in Boulder is a first class facility and the Level 1 coaching staff, led by Cherie Chan, were phenomenal! Watching the coaches workout at lunch felt like I had a front row seat to the CrossFit Games. Great experience and I highly recommend the course! Thanks guys!

Comment #36 - Posted by: Jo at October 6, 2013 8:02 PM

I had so much fun today in my level one class.
Thanks so much to all my coaches!

Comment #37 - Posted by: Carly Hardesty at October 6, 2013 8:18 PM

My level one training class was so awesome. I met so many wonderful people. Thank you so much to all my coaches.

Comment #38 - Posted by: Patty Failla at October 6, 2013 8:20 PM

Columbus, OH training team was AWESOME! I really enjoyed the breakout sessions with small groups. The group of trainers offered so much diversity and experience - well done.

Comment #39 - Posted by: TJ at October 6, 2013 8:28 PM

I had such a great time at Nor Cal CrossFit! Jason, Pat, Miranda and the whole crew were exceptional! Couldn't ask for a better group of trainers and athletes to train with.

Comment #40 - Posted by: Nicole at October 6, 2013 8:34 PM

I'm so pumped for this workout! Love the running WOD's with strength elements like this mixed in

Comment #41 - Posted by: DAVE! at October 6, 2013 8:50 PM

from phil at crossfit insurrecto, the group was awsome the lectures and trainings were so detailed and informative. there was lots of power in the class. we had as they say a mechanically consistent and intense crazy WOD. great staff !!!.... hats off to denise thomas,juria,kevin,phil(ricky),vejay,jobst,moses.... real GREAT COACHES!!!

Comment #42 - Posted by: Merwin Torres at October 6, 2013 8:52 PM

Great weekend in Russia Reebok CrossFit BAZA!!! Thank you very much!!! It was great!!! Great stuff!!! Joe Westerlin, Joey Dill, Joe DeGain, Bobbi Jo Millsaps, Vadim Noskov, Olga Litvin. You are THE BEST!!!

Comment #43 - Posted by: ilyaCF at October 6, 2013 9:27 PM

It was a awesome and important experience weekend at Crossfit Vienna "The Loft", thanks to the owner Sebastian Rieder you are a really great person! Crossfit Vienna Coach "Kat" - you are the best! -STEVE: You are a individual and great coach, we learned a lot specially from you!
A Super Surprise was that we had the BOZ as a Coach too.
Great Person, was a big Pleasure to met him ... And gave him a no Rep ;-) A very special Coach Staff, thanks to ALL of you!!!

Comment #44 - Posted by: Birgit, Martin at October 6, 2013 9:39 PM

Great weekend and seminar. My main goal was to learn to more about Crossfit. I did just that and much more! Thank you Cherie Chan and team!!!

Comment #45 - Posted by: Trixie Moran at October 6, 2013 10:06 PM

Great classes in Moscow! Big thanks to 2 Joe, Joey, Bobbi MillSaps, Vadim and Olga for your patience and knowledge.

Comment #46 - Posted by: Oleg Y (Alisher) at October 6, 2013 10:09 PM

Chuck, Gregg, Keith, Jenn, and Mike,
I'm gonna get real with you for a minute...Y'all are just fucking fantastic! Honestly, such a great group of well rounded coaches, who all brought something different to the table, while keeping the roots of crossfit, the foundations of what we need to learn, and the message 100% crystal clear.
Can not wait to get better, you're group is the standard to strive for!
Thanks Crossfit Morristown for hosting as well.
Outstanding weekend!

Comment #47 - Posted by: Matthew at October 6, 2013 10:16 PM

We are luckies to get Joe's team as coaches!
We get so much fun &usefull information
Thank you, Bobbi, after our conversation I believe - I can reach more!!)
Thanks all of them. We've already miss them!))

Comment #48 - Posted by: Evgeniya Vereshchak at October 6, 2013 10:35 PM

Great L1 class! Thanks to Denise, Kevin, Juria, Vijay, Phil, Jobst, and Moses!

Comment #49 - Posted by: Kit Guerra at October 6, 2013 11:10 PM

Columbus, OH L1 class was awesome! Thank you Matt Chan and all of the other coaches. My goal for the year: Fran without puking.

Comment #50 - Posted by: Vinny Peone at October 6, 2013 11:19 PM

I had a wonderfully painful time at Crossfit Vienna The Loft! Thanks a million Steve, Boz, Basti, Helzy, Ference and Kathe for all your knowledge, trainig and support!

Comment #51 - Posted by: Bobbi at October 6, 2013 11:29 PM

Had an amazing time with the L1 staff!! Shoutout to Denise, Juria, Moses, Phil, Vijay and Jobst!!

Comment #52 - Posted by: Martin San Pedro at October 7, 2013 1:27 AM

Crossfit roots....really useful and inspiring course for someone who is relatively new to crossfit and without a box close by. I give my highest recommendation to start w a course like this.

Comment #53 - Posted by: Shelley L at October 7, 2013 1:29 AM

Thought I'd keep it light after Oly comp yesterday, so the cf.com WOD:



Comment #54 - Posted by: Rob Walker at October 7, 2013 1:54 AM

Best time ever at CROSSFIT VIENNA THE LOFT ! Grazie ragazzi, Steve ( you're very funny man, you should really consider to start a new career as a comedian ), Basti ( Crossfit's European Ambassador, I'll see you next month man!), mr. " NO REP! " himself Adrian BOZman, Helzy and her leprechaun, Kate and Frank. Ho imparato tantissimo da voi e spero di rivedervi presto! Thanks again guys! Keep calm and Crossfit on. Roger

Comment #55 - Posted by: Ruggero at October 7, 2013 2:04 AM

20:44 rx

Comment #56 - Posted by: gb 46/m/71"/185# at October 7, 2013 3:03 AM

They say to surprise your body each training...
So training on different hours of the day is a good adaptation for your body...
I trained this morning and I can tell you my body is already surprised if I have to get out of bed...

Training was tuff but fun, used treadmill... but I refuse to post my time...hahaha.... morning no good...

Comment #57 - Posted by: Bruno N. at October 7, 2013 3:38 AM

They say to surprise your body each training...
So training on different hours of the day is a good adaptation for your body...
I trained this morning and I can tell you my body is already surprised if I have to get out of bed...

Training was tuff but fun, used treadmill... but I refuse to post my time...hahaha.... morning no good...

Comment #58 - Posted by: Bruno N. at October 7, 2013 3:38 AM

Assisted pu and lat pd

Comment #59 - Posted by: Ramsey at October 7, 2013 3:52 AM

Such a great weekend in Officine. Thanks to Karl and the Crew for precious info and positive energy!!

Comment #60 - Posted by: Chiara at October 7, 2013 4:12 AM

Hy there...

thanks for good workout!
Today I can run, also run all rounds.

6 rounds:
run 400m
25 pull-ups

TIME: 25:31

The last two rounds were really hard! My skin in the hands get chap... after workouts?!! Hello Bloofy Hands.
I think in a few weeks more than 100pull-ups will work better.

Best regards and greetings from germany

PS: 12 days then I will run my marathon!

Comment #61 - Posted by: Markus Bukowski at October 7, 2013 4:13 AM

29:24 min


Comment #62 - Posted by: Chris at October 7, 2013 4:18 AM

Thank you soo much to all of my coaches at CrossFit SS in Jacksonville this weekend! You guys Did such an amazing job leading us through the Level One, I could not have asked for a better team! Making it lots of fun, very informative, and somehow killing me with a PVC pipe you all are really an inspiration as a future coach and CrossFitter!!!

Comment #63 - Posted by: Dana at October 7, 2013 4:21 AM

Puppies: 20:27

Comment #64 - Posted by: William at October 7, 2013 4:24 AM

Terrific, informative weekend at CrossFit Trident. Thanks to all the instructors for their impressive professionalism and attention to detail. Memorable.

Comment #65 - Posted by: Mike Smith at October 7, 2013 4:25 AM

Six rounds:

Run 563m
15 pullups


Comment #66 - Posted by: EricS M/33/5'10/175 at October 7, 2013 4:40 AM

4 rounds

Comment #67 - Posted by: Joe Northside m/35/70"/195 at October 7, 2013 4:43 AM

2 pull up bars... 10 people... Wait time sucked

Comment #68 - Posted by: Newmann at October 7, 2013 4:44 AM

"False motivation is better than no motivation"
Our coach teach us to be wiser:)!
Great week end in RCF OFFICINE with Karl Steadman and his crew!!!

Comment #69 - Posted by: Francesca at October 7, 2013 5:01 AM

Very nice weekend, whatever will be the result of the test , the growth achieved is really wide, thanks to all the staff who followed us.

hand up, external rotation, push up and high-five.

Comment #70 - Posted by: Alessio at October 7, 2013 5:03 AM

Had my father do his first ever WOD this morning with me!!!

3 rounds:
400m run
5 burpees
10 air squats
15 KB swings (me/53#, him/30#)

Me: 9:47
Dad: 16:27 (51 y/o, 5'8", 205)

He met Pukie on his third 400!

Comment #71 - Posted by: Davis M/28/5'9"/160 at October 7, 2013 5:06 AM

Had an amazing time at Rogue Fitness this weekend for the L1 cert. A big thank you to our amazing training staff, Chase, Austin, Lindsey, Doug, Hollis, Jen, and Matt. I will definitely be stealing lots of cues and insights from this fantastic staff.

Comment #72 - Posted by: Randy at October 7, 2013 5:25 AM

Thanks a Lot to Crossfit Vienna the Loft and a Great
L1 Course Staff !!!
Steve, Basti, Helzy, Kat, Ference and "Adrian Bozman" - was a Pleasure to met you!!!
(and give you a no Rep ;-) )
Me and my Wife had a awesome Time.

Comment #73 - Posted by: Martin at October 7, 2013 5:30 AM

Awesome weekend at CrossFit South Side in Jacksonville, Florida. Thank you to Mike G., Zac, Chris, Gale, Todd, Jenni, and Katie. The team was wonderful to work with and ALL of the trainers were so helpful in helping me with my faults and training on the best way to coach. This was a great experience and I look forward to interacting with everyone in the future. There were many cue's that I will be using that I gained from the instructors. A remarkable class.

Comment #74 - Posted by: John Schumm at October 7, 2013 5:38 AM


10 pu (happy to do all unbroken, maybe next time go for 12 or 15 per rnd)


Comment #75 - Posted by: mom to five at October 7, 2013 5:46 AM

4 rounds
400 meters
20 pull ups
Last round of pull ups slow grip went

Comment #76 - Posted by: D.S. at October 7, 2013 5:58 AM


19:18.94 RX'd


Comment #77 - Posted by: Miles Forks at October 7, 2013 6:08 AM

love seeing so many people taking courses :)

Comment #78 - Posted by: Jacqui at October 7, 2013 6:29 AM


Comment #79 - Posted by: BenH M/32/5'9/168 at October 7, 2013 6:29 AM

Wod from paris :)
400m run
25 stict pulls ups

Comment #80 - Posted by: medine at October 7, 2013 6:32 AM


Swiss ball assisted PUs

Comment #81 - Posted by: Jesse M/33/74"/225 at October 7, 2013 6:34 AM

As rx'd 20.33

Anybody here ever experience high CREATININE levels? Mine are slightly elevated and the Doc said it is probably from working out, especially high intensity workouts. Just wondering...

Comment #82 - Posted by: RTC at October 7, 2013 6:36 AM

Awesome class this weekend in St Charles, Mo. The instructors were great! Thanks to Eric, The 2008 Trail Run Champion , Johnny, Zach, Rudy, Michelle, Melissa, & Brian! Excellent way to run a class- keeping it moving & informative! Thanks for all your help & encouragement!

Comment #83 - Posted by: Beth K at October 7, 2013 6:39 AM

Awesome class in St Charles, Mo! Thanks to Eric(the 2008 Trail Run Champ), Johnny, Zach, Rudy, Michelle, Melissa, & Brian!

Comment #84 - Posted by: Beth K at October 7, 2013 6:43 AM

30:13, 150 pull ups, wow!

Comment #85 - Posted by: Dain Lewis m/34/5'11" 200 at October 7, 2013 6:49 AM

Ran 1.5 k to gym. 6 rounds. 400m at 16-17 on the treadmill. 3 x 15 & 3 x 10 pull ups. Jogged/limped 1.5 k home.

Comment #86 - Posted by: Benjamin Woods at October 7, 2013 6:50 AM

Great weekend and seminar at Crossfit "Officine"!!
Many thanks to Karl Steadman and his team for that awesome experience ... specially for someone who is new to Crossfit and without a box close by.
My main goal to learn more about Crossfit achieved, hope to continue this journey ...!!!
Greetings from Patra - Greece

Comment #87 - Posted by: dionisios at October 7, 2013 6:54 AM

Creatinine levels
muscle produces creatinine, a waste product, and if you have a lot of muscle it is normal to have a higher creatinine levels...stay hydrated

Rx'd 20:26

Comment #88 - Posted by: Cody at October 7, 2013 6:56 AM

Scale PU's to 17 and had to run on treadmill, aimed to keep 400's the same pace:

6 rds
400m (treadmill at 8.2mph)
17 PU's (rubber grip really sucks)


Comment #89 - Posted by: Chris at October 7, 2013 6:58 AM


Comment #90 - Posted by: BW at October 7, 2013 7:04 AM

Fantastic job by the crew leading the Level 1 @ Crossfit Southside in Jax. Mike G, Todd, Jenny, Chris, Gale, Zac, Katie thank you for great instruction and leadership. I think everyone who attended will be able to gain practical knowledge they can use to help motivate others towards that unending pursuit of elite fitness. THANK YOU!!!

Comment #91 - Posted by: Chris Evans at October 7, 2013 7:11 AM

Great weekend at Crossfit Roots. The trainers were the best. It was great to be in the presence of so much Crossfit knowledge and expertise. Thank you.

Comment #92 - Posted by: caitlin at October 7, 2013 7:11 AM

Killer training at CrossFit Roots in Boulder this weekend with the best trainers! David/aka. Channing Tatum...thanks for kickin' my a** with my med ball cleans! I am FEELIN' all that extra practice!!!! What a sweet weekend...best training of my life. If any of you awesome trainers train in Colorado, let me know...I'd love to drop in and keep learnin'! shannymadden@gmail.com

Comment #93 - Posted by: Shannon Madden at October 7, 2013 7:23 AM

Level 1 in Morristown was awesome! Chuck, Jenn, Gregg, Keith, and Mike did an outstanding job coaching. Thanks.

Comment #94 - Posted by: John Hennings at October 7, 2013 7:26 AM


5 rounds, then I died! I thought I was fit, but after my first cf wod I now knows I have to train even harder! First 2 rounds was easy, but 3 and 4 was so fucking hard! I barely made my fifth round, and at that moment I was shacking in my whole body! Brutal!

And I already see forward for next wod!

Comment #95 - Posted by: Simon Stoltz at October 7, 2013 7:27 AM

.....And Brian!!! (At CF TNT) So sorry Brian!! Thanks to you, too!! (I'll be honest: I didn't forget you, just your name. So so sorry!)

Comment #96 - Posted by: Jen R. at October 7, 2013 7:28 AM

18:34. M/27/5'8"/147

Did all pullup sets unbroken except for the fifth. Ended up doing about 1.7 miles since I was only estimating the 400m distance.

Comment #97 - Posted by: Chris at October 7, 2013 7:33 AM

Had an awesome weekend at CF TNT. Everyone of the coaches were amazing thanks Thanks Eric, Zach, Michelle, Melissa, Rudy, Johnny, and Brian. Walked away with so much great info!!!

"look to your left and take a deep breath, now look to your right and take a deep breath........" who knew the 2008 trail run champ was so funny.


Comment #98 - Posted by: Travis at October 7, 2013 7:45 AM

Awesome time at the L1 in Columbus this weekend. I really like the break out groups and took so much away from the whole experience. Thank you Austin, Matt, Lindsey, Jen, Hollis, Doug, and Chase for a great weekend!

Comment #99 - Posted by: Kyle at October 7, 2013 7:51 AM

Awesome weekend at CrossFit SS in Jacksonville! I learned so much from our knowledable, engaging and of course, humorous Coaches! Thanks Mike G. Zac, Gale, Todd, Chris, Jenni,& Katie! Y'all are the best!
It's my goal to become as good of a coach as you all are!

Comment #100 - Posted by: Anna R at October 7, 2013 7:54 AM

I had a damn good time at CrossFit TnT in St. Charles. Very fortunate to have Eric as my flowmaster and not chuck. (defending trail run champ) All of the coaches were excellent, I had a great time while constantly learning. (never hated a PVP pipe so much) Next time I hit a dirty WOD I'll be sure to play eye of the tiger for max intensity.. not black betty. Zach, Eric, Rudy, Johnny and Brian were all killer. Michelle and Melissa were wonderful. Thank you all very much, I won't forget this experience.

Comment #101 - Posted by: Kody L at October 7, 2013 7:58 AM

I had an awesome time at rogue fitness with the Columbus OH training staff. Matt, Chase, Hollis, Doug, Austin, and Lindsey were super nice and really awesome trainers, very helpful, and wicked funny. Awesome weekend all together. Thanks so much guys!

Comment #102 - Posted by: Brent Henderson at October 7, 2013 8:10 AM

WOD: Pack
Four rounds for time of:
Run 400 meters
15 Pull-ups

Time - 13:31

Comment #103 - Posted by: murphinator - M/5'10"/185/39 at October 7, 2013 8:12 AM


As rx'd 21:57

Lats are TORE UP

Comment #104 - Posted by: James Bobo at October 7, 2013 8:22 AM

Awesome weekend at CrossFit Perth with Danny, Dan, Cameron and Ed! Thanks so much guys, learnt a lot and had lots of fun! Going to go watch some fox tail now ;)

Comment #105 - Posted by: Kellie Bullen at October 7, 2013 8:23 AM

4 Rds:
400m run
15 pull ups
~22 min

The hands were rather sensitive after this!

Comment #106 - Posted by: Boo Boo f/25/150/5'8" at October 7, 2013 8:23 AM

Great weekend at south Side. Had a great experience and a great time. Learned so much and came back home with lots of helpful tips. Thank you guys Mike G, Chris, Jenni, Kristie, and the others. YOU GUYS ROCK!

Comment #107 - Posted by: Roxana Diaz at October 7, 2013 8:33 AM

Thanks to Eric, Zach, Rudy, Johny, Michelle, Melisa & Brian for and Outstanding weekend of knowledge and instruction at Crossfit TNT.

I have only two regrets....One I did not have more time to spend with my fellow Crossfitters and these Awesome instructors learning about Coaching & Crossfit. Second is that I did not get a muscle up this weekend....However, the next time I attempt it, I will be playing "Eye of the Tiger" and I am sure I will get it!!!

Comment #108 - Posted by: Kevin Dunn at October 7, 2013 8:57 AM

Recovering from elbow pain, suspected climber's elbow. Scaled down to 5 reps per round, alternated rounds between pull-ups and chin-ups. 15:20.

Comment #109 - Posted by: J.Wood at October 7, 2013 8:57 AM

23:20 (rx)

Comment #110 - Posted by: Jokin at October 7, 2013 9:33 AM


Beautiful day here in S. TX; glad I could do this one all outside at the track. Kept runs at about 1:50.

Comment #111 - Posted by: Bill M. m/49/5'3"/135 at October 7, 2013 9:35 AM

Finished the course at NorCal Crossfit yesterday. I was already asked to teach a segment this morning at our box, crossfit 707! I could hear Jason Khalipa, Miranda Oldroyd, Pat Barber and Katie Hogan's voices in my ears as I taught the push press. THANK YOU for an awesome weekend. All of the coaching was incredible. Pat Barber was able to relate to me in a way no one ever has before. All the black shirts were fantastic (especially the young lady from the Czech Republic, I can't remember her name) God bless you all. Chris

Comment #112 - Posted by: christopher s. cowan at October 7, 2013 9:39 AM

Joe N and D.S.- I followed your lead, and did 4 rounds.

Four rounds for time of:
Run 400 meters, on elliptical
25 Pull-ups


Elliptical runs were easier than "real" runs.

Comment #113 - Posted by: Kevin C. (M/54/5'11"/178) at October 7, 2013 10:07 AM

That is a great time Bill.

Comment #114 - Posted by: Kevin C. (M/54/5'11"/178) at October 7, 2013 10:08 AM

Awesome weekend in St. Charles at TNT Crossfit! Awesome coaches and really learned a lot! Can't wait to continue my crossfit journey.

Comment #115 - Posted by: Kevin Neal at October 7, 2013 10:09 AM

31:14 as rx'd

Comment #116 - Posted by: Eric B at October 7, 2013 10:23 AM


4 rounds
400m run
15 jumping pullup


Comment #117 - Posted by: slowweak at October 7, 2013 10:27 AM

On vacation. No pull up bar.

4 rounds of Tabata AirDyne (32 segments of 20s/10s).
50 double unders in 28 degrees. Rope stiff.

Comment #118 - Posted by: Gavin at October 7, 2013 10:34 AM

Had a blast at Trident Crossfit with HQ Staff Kurtis, Dustin, Chriss, Andrea, Erik, and Sarah. They all were great!!!!

Comment #119 - Posted by: Wayne at October 7, 2013 10:44 AM

Had a great experience in Jacksonville! Much love to the instructors for giving their time to share what Crossfit is all about!

Comment #120 - Posted by: Justin Hunt at October 7, 2013 10:58 AM

Awesome weekend in Columbus, Ohio! Thanks to Matt Chan and team! I recommed this course to any crossfitter! This class exceeded my expectations and I walked away as a better crossfitter! Be better than yesterday! That's my motto I live by and Matt and his team definately helped that not only today but to apply to the future!!!

Comment #121 - Posted by: Alaine Lochard at October 7, 2013 11:06 AM

Great weekend at CrossFit Vienna! Amazing coaching Staff, lots of new knowledge to work with!

Comment #122 - Posted by: Thomas at October 7, 2013 11:07 AM

Bill M, Kevin C - very nice times today!

Comment #123 - Posted by: Joe Northside m/35/70"/195 at October 7, 2013 11:09 AM

20:56 as Rx'd

Comment #124 - Posted by: Jetté 44/M/5'11"/175 at October 7, 2013 11:15 AM

Kevin and Joe N. -- thanks, guys!

Comment #125 - Posted by: Bill M. m/49/5'3"/135 at October 7, 2013 11:15 AM

Great experience with great people. I learned so much. Thank you CrossFit Roots and Cherie Chan and company.

Comment #126 - Posted by: Brenden at October 7, 2013 11:23 AM

Thanks for the great weekend in Boulder! All of the coaches were so friendly and so helpful. I learned so much about the movements and, most importantly, how to correct flaws in them. This was a valuable experience and I loved every minute!

Comment #127 - Posted by: Heather at October 7, 2013 11:26 AM

27:11 as Rx'd.

Comment #128 - Posted by: Michael m/50/5'9"/180/MI Survivor at October 7, 2013 11:27 AM

32:29 as Rx'd

Comment #129 - Posted by: Ron at October 7, 2013 11:37 AM


As rx'd:


More better faster

Comment #130 - Posted by: Marty at October 7, 2013 11:43 AM

Just a quick but big "thank you" from Italy at all the staff of instructor of the Level 1 seminar at crossfit Officine , Milano.
Karl, Simon, Marco ,Fede, Nolan, Matteo and of course the "old lion "Peter all of them, they Are nice persons, great athlete, and great coaches!!
Matteo & Simona

Comment #131 - Posted by: Matteo Baral at October 7, 2013 11:45 AM

M 43/185/6'

Comment #132 - Posted by: Mike at October 7, 2013 11:48 AM

1/3 of cycle 31 done. Finally figured out after years of experimentation that hip flexion has been the reason why I can't squat right. My body doesn't know how to use the hip flexors to bring myself down which leads to my squat staying above parallel. Gonna be going to sports authority to buy stretch bands, tennis ball, and foam roller to see if I can floss it out. Hope that works...

Comment #133 - Posted by: Franiel at October 7, 2013 11:49 AM


Comment #134 - Posted by: fargingbastige (M/46/6'0"/195) at October 7, 2013 12:11 PM

Are there any apps that you guys use or know of that can be used to measure the distance I run?

Comment #135 - Posted by: Matthew W at October 7, 2013 12:11 PM

The L1 class at Columbus, OH was awesome! Thank you to Matt, Lindsey, Doug, Austin, Hollis, Chase and Jen. For anyone who's new to CrossFit, try it. Well worth the money. My new goal: finishing Fran without throwing up!

Comment #136 - Posted by: Vinny at October 7, 2013 12:15 PM

thanks to crossfit roots for hosting such a great course and a HUGE thank you to the level 1 seminar staff for doing such an incredible job and having such genuine care for all of us attending the course and the rest of the crossfit community!! Learned an unbelievable amount this weekend and was very memorable!

Comment #137 - Posted by: Dakota Lietka at October 7, 2013 12:21 PM

I took the course in Columbus, Ohio and it was amazing. Matt, Austin, Chase, Doug, Hollis, Lindsay and Jen did a fantastic job. The level of skill, knowledge and enthusiasm displayed by the coaches was phenomenal. Also, their personal ability to articulate the course material, corrections as well as the exercises themselves was a great learning experience. I've been teaching BJJ and MMA at a high level for years and I definitely learned a lot of techniques that I will be able to use on the mats as well as for CrossFit.

Thanks to all the coaches for the awesome job!

Comment #138 - Posted by: Nick Albin at October 7, 2013 12:26 PM

Danke Steve, Boz, Basti, Helzy, Kathe and Ference für ein großartiges Wochenende in Wien beim L1 Seminar @Crossfit Vienna The Loft!!
Dank der vielen Informationen und Tipps die allen Kursteilnehmern von dieser tollen Crew vermittelt wurden besteht für mich kein Zweifel wo die Zukunft im Gesundheits- und Fitnessbereich liegt, nämlich Crossfit!!!

Comment #139 - Posted by: Florian at October 7, 2013 12:29 PM


15 pullups
15' 33"

Comment #140 - Posted by: David at October 7, 2013 12:30 PM


400m - thru field to mailbox

Comment #141 - Posted by: DLong (M/38/5'10"/185) at October 7, 2013 12:33 PM

@Franiel - how did you figure this out? What was the test you used?


Comment #142 - Posted by: mikeyb m/52/178 at October 7, 2013 12:37 PM

What a great weekend! Thank you to our outstanding coaches, Chuck, Jenny, Gregg, Keith and Mike!!! Great support and encouragement!!!

Comment #143 - Posted by: Chrissy Sommer at October 7, 2013 12:43 PM

6 rounds

400 m run
25 pull ups


Comment #144 - Posted by: Ryan Parquette at October 7, 2013 12:56 PM

Thanks to :Erik, Kurtis, Dustin, Sarah, Andrea and Chriss @ Trident Crossfit.
You guys are the greatest coaches in the world !
Its an Honor to have spent this great weekend learning from you guys keep up the excellent work.

With much gratitude From Puerto Rico!
Thanks again for the great experience .

Comment #145 - Posted by: Giovanni Hernandez at October 7, 2013 12:57 PM

#97 mikeyb: Been really extremely obsessed with my air squat these past couple of months trying every trick and stretch in the book. I came across a Kelly video on YT and you know when people try to explain to you something that just doesn't click for a long time until now? Hip flexion just started to click. Pulling my knee to my chest standing up doesn't really go that far so I'm going to try to see if I can improve that.

Comment #146 - Posted by: Franiel at October 7, 2013 12:57 PM

Had a blast at St. Charles this weekend. Can't wait to start applying all that was taught, Eric and the crew did an awesome job.

@08RunChamp Rocked!!!! #BeatSpealer #RudyIsTheMan #2:12Fran

Thanks for all the hard work you guys do every weekend it makes a huge difference.

Comment #147 - Posted by: Adam S at October 7, 2013 12:57 PM

Thanks a lot ! Had a great WE with Steve , The BOZZ ,Helzy, Ferenc, Kate & the prince of vienna!!

Met new friends & learned a lot!
Pretty amazing!!!!!!

Comment #148 - Posted by: O.R. at October 7, 2013 1:06 PM

Great course at Crossfit Roots in Boulder and a huge thank you to Cherie Chan and the rest of the training staff for sharing all your insight, it will be tremendously useful...can't wait to put it to use!

Comment #149 - Posted by: Rebecca Daley at October 7, 2013 1:08 PM


Comment #150 - Posted by: Spencer Cory at October 7, 2013 1:19 PM

Thanks to Eric, Rudy, Michelle, Melissa, Zach, Brian, and Johnny for running a great seminar at CrossFit TNT. Learned a lot and had tons of fun!

Comment #151 - Posted by: Dan at October 7, 2013 1:23 PM

19:56 rx

Comment #152 - Posted by: JF at October 7, 2013 1:38 PM

M 39/5'7"/132

As rx'd: 26:30

Comment #153 - Posted by: Dan D at October 7, 2013 1:39 PM

Matthew W.
I use mapmyrun.com it work great. And it's free.

Comment #154 - Posted by: Greg at October 7, 2013 1:41 PM


Comment #155 - Posted by: Alex at October 7, 2013 1:42 PM

M 32/5'6/170

As rx'd: 22:20

Comment #156 - Posted by: JJay at October 7, 2013 1:51 PM

3 Mile Run
3 Rounds
10 PullUps
20 Weighted Sits

Comment #157 - Posted by: dyagg at October 7, 2013 2:01 PM

Great course at CrossFit Roots. The teachers were very knowledgeable, friendly, and engaging. My expectations were exceeded.

Comment #158 - Posted by: Shawna at October 7, 2013 2:13 PM

@Bill M. and Kevin C. Nice times. Us old guys have to stick together

Comment #159 - Posted by: D.S. at October 7, 2013 2:19 PM

23.29 rx'd
Been off of running for s few weeks and nursing a achy knee, slowly working back into running so the 400's were purposely slow. Still a great workout!

Comment #160 - Posted by: JBS at October 7, 2013 2:22 PM

Modified for my CoCr & Polymer Knee
Three rounds for time of:
Bike (fixed gear) 450 meters
25 Pull-ups
Être prêt
Soldier for Life

Comment #161 - Posted by: Pete In Sun City at October 7, 2013 2:32 PM

scaled down to 4 rounds did 25 kipping pullups each round hands were toast after 18:21. felt ok with it no way was i getting another round in lol.

Comment #162 - Posted by: megan at October 7, 2013 2:35 PM

Completed first three rounds with ease. Only achieved 6 unassisted pulls beginning in the fourth round. Jumped up and did the negative for the remaining 69 pull ups.

Comment #163 - Posted by: Jesse Montagnino at October 7, 2013 2:40 PM

500m Row (bad choice due to increase arm and back fatigue)
25 Pullups/lat pull down on last 3 rounds


Comment #164 - Posted by: hhafez at October 7, 2013 2:59 PM

As rx'd

Comment #165 - Posted by: Troy at October 7, 2013 3:22 PM


Comment #166 - Posted by: mlt at October 7, 2013 3:24 PM

3 Set Std Warm Up, but Skipped Pull Ups and
Scales to 10 Cantilevered Dips @ 160#
Scaled to 4 Rounds for time
500 Meter Row (2:00/Round)
Cantilevered Pull Up @ 210/180#
(5/5, 6/6 7/5 6/5)

Comment #167 - Posted by: KeithP (M/50/6'3"/245lb) at October 7, 2013 3:24 PM


6 rds

400m (treadmill)
25 pull ups

I can move so much faster when I'm not running in place on a belt.

Comment #168 - Posted by: b.jolly at October 7, 2013 3:35 PM


30:30, treadmill at 6.5 mph

Comment #169 - Posted by: m weiss at October 7, 2013 3:37 PM

19:27 as Rx.

Comment #170 - Posted by: patchkey m/29/155/5'9" at October 7, 2013 3:38 PM

2013-10-07: Sub row 500m/8 dips in 20 mins. 7 rounds.

Comment #171 - Posted by: gs at October 7, 2013 3:51 PM

As RX'd

Comment #172 - Posted by: Matt Burritt at October 7, 2013 4:17 PM

As RX'd

Comment #173 - Posted by: Luke Parker at October 7, 2013 4:24 PM


Are people really crushing this in sub-20 minutes as rx?

I can see under 25 but under 20, you guys are freaking unreal.


Comment #174 - Posted by: McNerney at October 7, 2013 4:39 PM

40/5'8/208 23:10

Comment #175 - Posted by: John at October 7, 2013 4:42 PM

6 rounds of:
2min single unders
Pull ups in sets of 25-23-21-19-17-15

Comment #176 - Posted by: Chad R. (M/30/73"/197) at October 7, 2013 4:42 PM

Scaled to "the Pack"


Comment #177 - Posted by: Nate at October 7, 2013 4:48 PM

Was feeling a little sick today.

Comment #178 - Posted by: Garrett at October 7, 2013 4:50 PM

Best time ever at CROSSFIT VIENNA THE LOFT ! Grazie ragazzi, Steve ( you're very funny man, you should really consider to start a new career as a comedian ), Basti ( Crossfit's European Ambassador, I'll see you next month man!), mr. " NO REP! " himself Adrian BOZman, Helzy and her leprechaun, Kate and Frank. Ho imparato tantissimo da voi e spero di rivedervi presto! Thanks again guys! Keep calm and Crossfit on. Roger

Comment #179 - Posted by: Ruggero at October 7, 2013 4:55 PM

Ran around the block, which turns out to be 537 meters, rather than 400m.

So, 6 rounds:
537m run
20 chair-assisted pull ups

Comment #180 - Posted by: rachel at October 7, 2013 4:56 PM


If you're not doing CrossFit, you're wasting your time.

Comment #181 - Posted by: BPemberton at October 7, 2013 5:01 PM

31:43 as Rx'd

Comment #182 - Posted by: Aaron at October 7, 2013 5:02 PM


6 rounds
400m run
10 pull ups


60 pull-ups in a wod is more than enough for me but I thought I'd keep working on my other goat (one of many) HSPU's. I am pleased to say my HSPU's were all unbroken as we're my pull-ups until the last set (8-2)

I am also happy that although I can still feel my shoulder injury from last June, I can pretty much do everything (though I haven't attempted bench press yet)

Comment #183 - Posted by: JuliePlatt at October 7, 2013 5:10 PM

rx'd run
assisted pull-ups

Comment #184 - Posted by: Becca at October 7, 2013 5:25 PM

As Rx'd

Comment #185 - Posted by: Mike at October 7, 2013 5:31 PM

Brock (15 Pullups/rd)
Matt rx
Seb rx

Comment #186 - Posted by: Sebastian M 44/178/6'2" at October 7, 2013 5:34 PM

6 rounds
500m row
20 pull ups (assisted)

Comment #187 - Posted by: lucio1928/41/182/95 at October 7, 2013 5:40 PM

Awesome video Dave Leys! I am looking forward to many more!

Comment #188 - Posted by: Ronnieboy M/50/5'9"/185 at October 7, 2013 5:46 PM


3 rounds - last one only 15 pull ups

At 10th pull up of third round a callus ripped off my palm, couldn't hang well anymore. F#$&*@% bar.

Have to try this one again.

Comment #189 - Posted by: Arthur at October 7, 2013 5:48 PM

fiz 4 rounds completos em 23min43seg
a corrida foi feita numa distancia de 200metros (ir e vir = 400)

Comment #190 - Posted by: ricardo pedrosa at October 7, 2013 5:57 PM

fiz 4 rounds completos em 23min43seg
a corrida foi feita numa distancia de 200metros (ir e vir = 400)

Comment #191 - Posted by: ricardo pedrosa at October 7, 2013 5:58 PM

20:34 ... Good Workout this morning

Comment #192 - Posted by: Lance lindley at October 7, 2013 6:45 PM

32:30 as Rx'd

Slow.. but it was on a treadmill. I had it turned as high as it could go the entire time

Comment #193 - Posted by: Derrick P M/29/6'1/166 at October 7, 2013 6:51 PM

18:54 rx

Comment #194 - Posted by: Kevin at October 7, 2013 6:52 PM

- run 400m on treadmill
- 25 TRX row
Time: 37'46''

Comment #195 - Posted by: gadelle at October 7, 2013 7:00 PM

My first WOD and I think I did pretty good. Finished in 23:29 and I coulda pushed myself a little more. I'll leave it all on the floor next time

Comment #196 - Posted by: Malik at October 7, 2013 7:20 PM

5 rounds:
400+m run
16 pull-ups


Comment #197 - Posted by: Jim R. 50/5'8"/160 at October 7, 2013 7:55 PM

Great weekend in L1 class in Columbus. Thanks a lot to Matt, Lindsey, Austin, Hollis, Doug, Chase & Jen for all the excellent instruction. It was a well ran class - 5 stars!

Comment #198 - Posted by: Dave Rescober at October 7, 2013 8:11 PM

17:58 rx'd

Comment #199 - Posted by: Jake Kiddoo at October 7, 2013 8:22 PM

Rx 17:40

Comment #200 - Posted by: jairo job at October 7, 2013 8:24 PM

rounds 4& 5 banded pull ups

Comment #201 - Posted by: Cyndee K at October 7, 2013 8:31 PM

19:12 as Rx'd

Comment #202 - Posted by: phill 37°21'41"N 118°23'43"W at October 7, 2013 8:41 PM


Rx'D 27:16

Comment #203 - Posted by: Brent Fallon at October 7, 2013 9:00 PM

26:53 Rx'd

Comment #204 - Posted by: Stox at October 7, 2013 9:12 PM

35 min as RX'd

Last two rounds of pull ups had to keep

Comment #205 - Posted by: Yuriy M/33/140 at October 7, 2013 10:07 PM


Rx’d 31:49:87 minutes

Six rounds for time of:
Run 400 meters
25 Pull-ups
Lap 5 : 31:49:87
Lap 4 : 24:03:48
Lap 3 : 17:21:54
Lap 2 : 11:03:53
Lap 1 : 05:34:42

Comment #206 - Posted by: kalauka at October 8, 2013 12:06 AM

Greg, #154

Thanks a lot man, appreciate it

Comment #207 - Posted by: Matthew W at October 8, 2013 12:08 AM

25:13 rx´d (treadmill)


Comment #208 - Posted by: knackbobbes at October 8, 2013 12:59 AM

33:39, not so sure about the distance for the run.

Comment #209 - Posted by: Wen at October 8, 2013 2:21 AM

17:04. Treadmill.

Comment #210 - Posted by: XMan at October 8, 2013 3:42 AM


Legs were killing me from Saturday. Did "Angie": 20:06 RX

Comment #211 - Posted by: Adam at October 8, 2013 3:53 AM



Comment #212 - Posted by: Alex M/23/6'0"/183 at October 8, 2013 3:57 AM


Comment #213 - Posted by: Reggie TANK Biegler at October 8, 2013 4:06 AM

Male, 37, 5'7", 150 lbs

25:20 as RX

Comment #214 - Posted by: Nico at October 8, 2013 4:31 AM

5rnds in 24:45.
Was feeling great, but hands shredded so I called it after 5.

Comment #215 - Posted by: WTICKN - M/21/6'1"/75kg at October 8, 2013 4:34 AM

As rx 23:16
Plus lyme

Comment #216 - Posted by: drw at October 8, 2013 4:59 AM


6 rounds

400m run
10 pull-ups


Comment #217 - Posted by: nutfam at October 8, 2013 5:01 AM

Fantastic two days ! Thanks to Karl Steadman and his crew of ninja (Nolan, Simon, Federico, Marco...)

Comment #218 - Posted by: Marco at October 8, 2013 5:16 AM

23:36 as rx'd

Comment #219 - Posted by: Bells at October 8, 2013 6:07 AM

24.26 as Rx'd


Comment #220 - Posted by: Logan S at October 8, 2013 6:27 AM


Comment #221 - Posted by: Justin M/27/5'8"/144 at October 8, 2013 6:38 AM


6 rounds, but scale to 20 pull-ups per round. Bar is not situated well for kipping pull-ups, and wasn't sure if I could complete 150 (previous max was 100 in one WOD). Ended up crushing the last 30 after a little bench work though

Comment #222 - Posted by: Silas (M/28/6'/175) at October 8, 2013 7:10 AM


33:23 rx'd

Comment #223 - Posted by: Bryant at October 8, 2013 7:26 AM


Comment #224 - Posted by: myles456 at October 8, 2013 7:41 AM


Rx 22:25

Comment #225 - Posted by: Will at October 8, 2013 7:54 AM

15:16 as rx'd
- On treadmill at 10 for all rounds
-all rounds unbroken

Comment #226 - Posted by: MAGNUS 27/5'8"/155 at October 8, 2013 8:23 AM


4 RFT of:
Run 400m.
20 beginner pullups.


Comment #227 - Posted by: Jose-Luis Morales at October 8, 2013 8:42 AM

Total Time : 33:38
6 rounds of:
400 meter run
25 body weight pullups
25 body weight dips.
Male, 40 years old, 155lbs

Comment #228 - Posted by: Jose C at October 8, 2013 8:48 AM

31:58 rx

Comment #229 - Posted by: Johnh 45/205 at October 8, 2013 8:50 AM

Awesome level one training at Roots! Best weekend I've had in a long time!

Comment #230 - Posted by: Annie at October 8, 2013 9:15 AM


Comment #231 - Posted by: Marty at October 8, 2013 9:37 AM

Rxd 20:37

Comment #232 - Posted by: Luis Estrada at October 8, 2013 9:37 AM


Comment #233 - Posted by: TK M/45/5'9"/175 at October 8, 2013 9:44 AM


Comment #234 - Posted by: orkun at October 8, 2013 10:56 AM


Comment #235 - Posted by: Craig Beveridge 39/M/5'11/210 at October 8, 2013 11:05 AM

4 rx rounds in 15:01
Got distracted by a neighbor's dog wandering around the hood. By the time I quit to go inform the owner, they had (hopefully) brought it back inside, as I couldn't find it again. If you can't care for your animal, don't have one!
Rant over...

Comment #236 - Posted by: Windlord at October 8, 2013 11:30 AM

M/34/80 kg/178 cm


pull-ups still suck, had to use black rubber band... s$#&t...

Comment #237 - Posted by: RJ at October 8, 2013 12:21 PM

14:57 RX'd

Comment #238 - Posted by: Chase at October 8, 2013 12:59 PM


Sub'd 400m for 600 m as on treadmill.

Comment #239 - Posted by: Simon Boote M/42/80kg/6' at October 8, 2013 1:01 PM

Many thanks to Cherie Chan, Chris Spealler, Nunu, Brian, David and Adrian for an amazing weekend at Crossfit Roots. The knowledge learned and gained will be invaluable to me as an individual and as a future Coach/Trainer. Looking forward to more courses! Thanks again!

Comment #240 - Posted by: Scott B at October 8, 2013 2:07 PM

Last five rounds scaled to 15 PU's


Good one


Comment #241 - Posted by: mikeyb m/52/178 at October 8, 2013 4:15 PM

As Rx'd 34:50
I hate running :)

Comment #242 - Posted by: AdamWeaver at October 8, 2013 4:19 PM

23:30 (ish....it was 23 something but can't remember the seconds)

400m runs were done in 20m shuttles (back and forth, with a turn at each end (not a full stop)).

Pullups were consistently 15 butterfly kipping pu followed by a short rest and then 10 normal kipping pullups.

Comment #243 - Posted by: James M/30/5'7"/160 at October 8, 2013 5:37 PM

after a six week hiatus:

4 rounds
240 single leg jump rope
10 pull-ups


Comment #244 - Posted by: pickle93 (m/42/6'/183) at October 8, 2013 6:34 PM

Used new pull up bar...harder than inverted rows. Six rounds with 20 pullups 30:31...had taken some days off and felt it. Was proud I finished

Comment #245 - Posted by: JP, M.A.69,5/190/50 t at October 8, 2013 6:39 PM


Rx, 22:31

Comment #246 - Posted by: ResearchGuy at October 8, 2013 8:22 PM

At first, sorry for my terrible language. But even it can't intercept me give my great thanks to best 1 lvl seminar team! Joe, Joe, Joey and Babbi (sorry, if take mistake in written name!) - my hearth with you forever : ) It was wonderful weekend - I think, you given to us enough energy to make crossfit hot even in cold Russia! : )

Comment #247 - Posted by: Igor Chekhov at October 8, 2013 9:31 PM


Rxd in 21:00

Comment #248 - Posted by: Jon Craig at October 9, 2013 2:55 AM

20:58 as rx'd

Comment #249 - Posted by: Rowan (M/49/5'5"/150) at October 9, 2013 4:53 AM

5 Rds

Run 400m
15 Pull-ups


Comment #250 - Posted by: Montana03 at October 9, 2013 4:58 PM

1st set unbroken, last five 9-8-8.

Comment #251 - Posted by: ART/M45/5'5"/150 at October 10, 2013 2:23 AM

6 rounds
400 run
25 pull-ups
Good WOD

Comment #252 - Posted by: Weebill at October 10, 2013 5:29 AM


400m Run + 30 stairs up/down for pull-ups

Comment #253 - Posted by: Ben S at October 10, 2013 8:05 AM

22:20 Rx'd

400's X-country behind barn :)

Comment #254 - Posted by: james.patrick [M/51/66"/135] at October 10, 2013 9:24 AM

35:05 as rxd

Comment #255 - Posted by: cscarr52 m/48/190 at October 10, 2013 1:17 PM


Comment #256 - Posted by: Andrew at October 10, 2013 3:11 PM

4 rds = 22:25. 1k row wu 3:57.

Comment #257 - Posted by: kevin o at October 10, 2013 3:51 PM

22:45 rxd

Comment #258 - Posted by: hollyhog at October 10, 2013 4:52 PM

26:18 @ home with CTBPU. Done after hpc x 3

Comment #259 - Posted by: jdisch at October 10, 2013 8:18 PM

Just found out I passed!

Comment #260 - Posted by: aa at October 11, 2013 9:41 AM

I passed the level 1 cf trainer exam

Comment #261 - Posted by: Ernest bowser at October 11, 2013 1:49 PM


Comment #262 - Posted by: Kevin: M/41/195/6' at October 11, 2013 2:40 PM


Comment #263 - Posted by: Kevin: M/42/195/6' at October 11, 2013 2:40 PM


Felt a lot better than after similar WOD, but with 25 burpees instead of pull-ups.

Comment #264 - Posted by: Artur at October 12, 2013 2:45 AM

Much thanks to Cherie Chan, Chris Spealler, Nunu, Brian, David and Adrian for an amazing weekend at Crossfit Roots. Thanks for all the great coaching over the weekend to help better myself so that I can help others. Thanks again!

Comment #265 - Posted by: Mike Goldy at October 12, 2013 10:57 AM

Assisted pull-ups half way through.

Comment #266 - Posted by: Jimmy at October 14, 2013 8:19 AM

3 rounds only


Comment #267 - Posted by: Manchild at October 17, 2013 6:10 AM


Comment #268 - Posted by: ukr17 at October 17, 2013 11:02 AM

15min 3 rounds only
runs were up and down the street, 1st round of pull-ups unbroken, later rounds were broken 15-10

Comment #269 - Posted by: clark at October 17, 2013 12:15 PM


As rx'd


2:32 unbroken
2:52 unbroken
3:03 unbroken
3:12 20/5
3:20 20/5
3:14 20/5

Comment #270 - Posted by: Memuc at October 18, 2013 4:32 AM

4 rounds, 15 pullups.


Comment #271 - Posted by: Sinal M/34/5'9"/210 at October 18, 2013 6:47 PM

Slow Run Time after Heavy DL

Comment #272 - Posted by: Armin at October 21, 2013 1:03 AM

RX 19:19

Comment #273 - Posted by: Mark S. at October 21, 2013 6:09 AM


X's 4/20:41

Comment #274 - Posted by: denob at October 23, 2013 9:19 AM

Six rounds for time of:
Run 260 meters
15 Pull-ups/Skill burpees
*Alternate between pull-up and burpee each round

AJ 10:03
Bubs 10:01 (sg) in season
Jason 11:02 5 rounds
Lil' Kim 10:26 (b) in season
EP 15:45 rings/big tire
Ricky 15:13 (b)
Aaron 15:44 (black/ big tire)
Master P 17:39 (black/ small tire)
Lauren 13:55 (black)
Mrs. Pip 17:33 (green)
Mrs. Carey 16:31 (b)
Mrs. Coyne 18:27 (rings)
Josh 15:55 (black)
Jacqueline 11:00 in season
Katie 11:38 in season
Meghan K 17:58 (sg)
JZ 17:09
JD 17:38 ring row/ big tire)
Collin 17:20 (b)
Kyle 18:27 (ring row/ super small tire)
Aaron S 15:39
Elizabeth 9:05 one arm pull ups - in sason
Heather 18:49 (ring row/ big tire)
Wendy 18:43 (ring row/ big tire)
Erin K 18:10 (sg)
Sim 15:38 (b)

Comment #275 - Posted by: Champions Club at October 25, 2013 8:07 PM

runs on treadmill
strict chinups



Comment #276 - Posted by: phat boi at November 6, 2013 12:57 AM

CFWU-2. Superman. HSPU instead of PU 2nd. DU.
Runs slow, I'm sure. PU-15+10 1st 2 sets, then 12+8+5 for next 2 sets then 10+10+5. Finished w/ 15+10 so good job pushing at end. Getting head through shoulders at bottom seemed to not aggravate left labral problem.

Comment #277 - Posted by: jrm at November 8, 2013 5:36 PM

31:56 as rx'd.

Comment #278 - Posted by: Ronnieboy M/50/5'9"/185 at December 3, 2013 5:37 PM

24:33 kipping (grip suffered using painted metal bar so subbed last 2 rounds for 15 dips and 10 pull ups alternating each 5 reps)

Comment #279 - Posted by: zenoperegrinus at July 3, 2014 7:22 AM


Comment #280 - Posted by: Doug at July 18, 2014 7:14 PM
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