October 28, 2013

Monday 131028

"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

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CrossFit Level 1 Certificate Courses: Ft. Stewart, GA, CrossFit Strong, Harney Sports Complex, CrossFit Country, CrossFit Flagstaff, CrossFit Mayhem, CrossFit Meridian, CrossFit Montreal, CrossFit FSF, CrossFit BCN, CrossFit Nuernberg, CrossFit Effects (FX), CrossFit Singapore, CrossFit Tuluka Pilar.
CrossFit Competitor's Course: CrossFit Fairfax.
CrossFit Coach's Prep Course: CrossFit Basel, NorCal CrossFit.
CrossFit Kids Course: CrossFit 5th Ave.


"Ironman Meets the California Bear" with Chris Hinshaw, Jason Khalipa, and Garret Fisher - CrossFit Journal video [ipod] [mov] [HD mov]


Lake Powell workout with Jenny LaBaw, Brooke Ence, and Jenna Cannon - video [ipod] [mov] [720 HD] [1080 HD]

Posted by Pukie at October 28, 2013 5:00 PM
Comments

Just switched gyms and the new gym doesn't have kb's. Can anyone recommend a good sub?

Comment #1 - Posted by: Wolfman at October 27, 2013 5:21 PM

Loved our L1 class in Meridian, Idaho! Thanks, Kurtis!

Comment #2 - Posted by: josh wheeler at October 27, 2013 5:46 PM

You can use dumbell as well

Comment #3 - Posted by: Marc at October 27, 2013 5:46 PM

Wow...the Lake Powell film is beautiful!

Nice to see Jenny L back from her injury.

Comment #4 - Posted by: Rene Forestier at October 27, 2013 5:59 PM

WOW. Chris Hinshaw.

Comment #5 - Posted by: TJ at October 27, 2013 6:08 PM

39 min as RX. Very very sore and stiff but its all worth it for the Herod that have gone before us!

Comment #6 - Posted by: Rachel at October 27, 2013 6:20 PM

Lendo lendo muy lindo la gracias coachs por el lindo finde que nos hicieron pasar

Comment #7 - Posted by: Federico at October 27, 2013 6:22 PM

Suppose to be Hero's not Herod. Dang auto correction

Comment #8 - Posted by: Rachel at October 27, 2013 6:23 PM

I would like to understand the workout, I suppose to do 50 of
Wall ball shots, 20 pound ball = 50
Box jump, 24 inch box = 50
Kettlebell swings, 1.5 pood
= 50
Then 40, 30, 20 & 10

Comment #9 - Posted by: Ed at October 27, 2013 6:31 PM

Obrigado a todos os coachs, estava muito bom, aprendi muito, vocês sao os melhores!
Grande Abraço para todos os amigos que fiz. MUITO BOMMMM

Comment #10 - Posted by: Thiago Mehl at October 27, 2013 6:34 PM

Thats exactly it Ed. Go for it.

Comment #11 - Posted by: David at October 27, 2013 6:38 PM

Does anyone know where the archived Invitational footage is? I still haven't seen it on games.crossfit.com

Comment #12 - Posted by: Greg at October 27, 2013 6:41 PM

Muuuuuito boooom CL1 em Tuluka Pilar! Obrigado ERIK, DAVID, GABO e JP!!

Comment #13 - Posted by: Danilo at October 27, 2013 6:50 PM

I only have a ten pound ball and a basketball hoop backboard for a target and I'm going to sub a 40lb dumbell for a KB (as I understand it, 1.5 pood is equal to 55lb) and I'm going to use a 24" park bench for a box but I intend to do this, although a bit scaled due to lack of proper equipment, on my one hour lunch break tomorrow. (I really need to bite the bullet and join a box!) Thank you CF for posting these WOD's for the unafiliated public to see. I can't believe people see the CF as a greedy corporate entity when you post your WOD's and exercise tips for the general public tbennefit from absolutely free! I'd like to see Lifetime do that! Thanks guys. (I promise I'll join a box just as soon as I can afford it!)

Comment #14 - Posted by: Nick Hetchler at October 27, 2013 6:57 PM

Thanks to Mike G. and the gang for a truly awesome, unforgettable experience at our L1 in Oviedo!

Comment #15 - Posted by: Allen Montijo at October 27, 2013 6:57 PM

Love the Crossfit Level 1 course held over the weekend in Singapore! Awesome seminar staff like Juria Maree and Vijay Raj! And not forgetting the awesome intern Trevor Methena too!

Comment #16 - Posted by: Edwin at October 27, 2013 7:00 PM

Had an amazing Level 1 Course @ CrossFit Meridian. Thank you Kurtis, Adrian, Chris, Mike, Michelle

Comment #17 - Posted by: Shawn Stadlbauer at October 27, 2013 7:02 PM

had SUCH a great time at my L1 this weekend in Dallas! The staff was the coolest group of guys, so down to earth and taught us a TON! Wish it could have lasted longer!

Comment #18 - Posted by: brandy at October 27, 2013 7:06 PM

Had a great time at the Level 1 cert at Crossfit Strong this weekend. Ready to get back and apply the knowledge. Top notch caoching led by James Hobart. Thanks for the great learning oppportunity.

Comment #19 - Posted by: Ryan Laird at October 27, 2013 7:18 PM

Fim de semana realmente fantástico!!! Obrigado a todos os coaches

Comment #20 - Posted by: Hugo rollo at October 27, 2013 7:29 PM

Gran Fin de Semana en el Seminario de CF-L1 en Tuluka Pilar (Buenos Aires - Argentina) junto a Erik Preston y el increible grupo de entrenadores del L1 Seminar Staff (Gabo, David, Lance & JP)!!!
Gracias al Team por DEJARLO TODO en este Seminario!!

Comment #21 - Posted by: Diego Ortiz at October 27, 2013 7:49 PM

RX'd 'cause we don't have all the equipment needed here in chilly Afghaniland...

29:17...

12lb ball, 1 pood KB, 24(ish)" box...

Comment #22 - Posted by: RK at October 27, 2013 8:02 PM

Saludos a Todos los Crossfiteros que estubimos en el L1 En Luluka.... Agradecerle A los Coach Por todo lo Enseñado A Erik, Matt, Lance, JP, Gabo lo maximo,,,,, Que viva Crossfi,,,,,,,,,,,,

Comment #23 - Posted by: Israel at October 27, 2013 8:04 PM

muchisimas gracias Erik, Dave, Lance, Gabo y a JIPI jajaja pasamos un fin de semana excelente, coaches de Primera muy agradecido por el conocimiento y la experiencia compartida por ustedes.. nos vemos muy pronto see ya soon!!

Comment #24 - Posted by: Adrian Thoret at October 27, 2013 8:51 PM

SUDAMERICA PRESENTE, DE NACIONALIDAD ECUATORIANA, DESDE Tuluka Pilar Argentina, se pasaron con todo muchisimas gracias a todo el Equipo level1 nos divertimos en grande y nuevamente quiero agradecer a Erik, Dave, Lance, JP, y Gabo por todo un fin de semana de primera!!!

Comment #25 - Posted by: Adrian Thoret at October 27, 2013 9:01 PM

Thank you crossfit meridian the level one seminar was awesome! I learned a ton from the coaches, what a great weekend!

Comment #26 - Posted by: megan at October 27, 2013 9:54 PM

Glad my first experience was with the group at CrossFit Flagstaff for CF-L1. I thoroughly enjoyed it. Todd, Connor, Nick, Peter, Lisa, and of course Denise all did an extraordinary job working with us all.

Comment #27 - Posted by: Julian at October 27, 2013 10:56 PM

I had an amazing weekend up at Crossfit Flagstaff for the L1 course. Thank you for being such great hosts, and what a phenomenal staff! Feeling fired up and ready to apply the knowledge learned with others and continue to educate myself! Thanks Connor, Denise, Lisa, Nick, Peter and Todd!

Comment #28 - Posted by: Rachel at October 28, 2013 12:21 AM

Oh wait, what!? Endurance training sucks and makes you weak. That video is not crossfit.

Comment #29 - Posted by: tommik at October 28, 2013 3:00 AM

30:03 rx

Comment #30 - Posted by: gb 46/m/71"/185# at October 28, 2013 3:05 AM

Fantastic L1-course @ Reebok Crossfit FSF. Absolute outstanding instructors, thanks a lot Nolan, Jesse, Simon & Karl. Learned a lot this weekend.

Comment #31 - Posted by: Franklin at October 28, 2013 4:01 AM

Just did the "Morrison" it's only my second crossfit workout
My time was 14:50.5
My friend did his in 22:55 and it's pretty much his first workout in 2 years how did we do

Comment #32 - Posted by: Louis Clements at October 28, 2013 4:03 AM

great weekend in Nürnberg!
It was awesome!

Comment #33 - Posted by: Patrick Funk at October 28, 2013 4:19 AM

Experiencia única. no existe forma ni manera de expresar esta vivencia más que con entrenamiento Crossfit. esto ha transformado mi visión sobre los métodos de entrenamiento físico y debo agradecerlo a todo el Staf de entrenadores que nos han heredado todos estos conocimientos y e igualmente enseñado a entender que el significado de Crossfit va mucho más allá de nuestros límites físicos y capacidades.

Gracias a toda mi gran familia crofitera.

Comment #34 - Posted by: Joaquín hau at October 28, 2013 4:30 AM

What does "1.5 pood" mean? Surely not 1.5 pounds?

Comment #35 - Posted by: Kieran at October 28, 2013 4:31 AM

M/187/5'9"/31

27:59Rx

Comment #36 - Posted by: Newmann at October 28, 2013 4:33 AM

40-30-20-10 reps:
wall balls, 20 lb
box jumps, 24"
kettlebell swings, 1.5 pood

22:27

Comment #37 - Posted by: Joe Northside m/35/70"/195 at October 28, 2013 4:53 AM

http://www.crossfit.com/mt-archive2/ScottMorrisonHero.html

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Spc. Morrison was a fellow Cincinnatian, so I'll add that he went to Sycamore High School (it's a Cincy thing)

Comment #38 - Posted by: Joe Northside m/35/70"/195 at October 28, 2013 4:53 AM

Excelente final de semana!! Aprendi demais com todos. Thanks for Erik, Gabo, JP, Pablo, David and Lance, u guys did realy a great job overthere!

Comment #39 - Posted by: Jonatas Silveira at October 28, 2013 5:12 AM

M/46/5'11"/205

30-20-10

20# wall balls (9')
20" box jumps
1.5 pood KBSs

14:15

Comment #40 - Posted by: nutfam at October 28, 2013 5:21 AM

28:28 as Rx'd

Wife (F/24/5'11"/weight never to be told) - 29:42

Comment #41 - Posted by: Ernesti45 (M/23/5'10"/200) at October 28, 2013 5:53 AM

Can't wait for this one!

#29
1 pood = 36 lbs.

Comment #42 - Posted by: Dave at October 28, 2013 5:59 AM

F/52/5'6/115
40-30-20-10
14# wallball
20 inch box
1 pood kettlebell
17:54
Running up and out and around the back of the house
Pull up work
3 x 140# Deadlift (75% 1 rep max )

Comment #43 - Posted by: D.S. at October 28, 2013 6:03 AM

Awesome Level 1 @ Crossfit Meridian. Thank you Staff you guys were very helpful in everything you taught. Made me feel like a little baby going back to the fundamentals and doing things right. Can't wait to pass on the awesomeness! If that's a word.

Comment #44 - Posted by: Tommy at October 28, 2013 6:13 AM

30/m/5'11"/Fat
29:39 rx'd

Comment #45 - Posted by: Nickosaurus at October 28, 2013 6:15 AM

The Level 1 in Oveido Florida was very interesting this weekend. Had a great time and experience. Special Thanks to all the Trainers that helped me out with great progression. Going to do the Nasty Girls WOD today!!

Comment #46 - Posted by: Felix Yanez at October 28, 2013 6:34 AM

50-40-30
20# wall balls
24" box jumps
kbs, ~2/3 with 1.5 pood, 1/3 with 44#

24:26...ran out of time

Thanks for posting Spec Morrison's story, Joe N.

Comment #47 - Posted by: Jim R. 51/5'8"/160 at October 28, 2013 6:47 AM

Male 22 RX'd

26m 39s

Ouch!

Comment #48 - Posted by: MarkM at October 28, 2013 6:59 AM

Such an amazing weekend for our L1 class in Oviedo, FL! Our coaches were TOP NOTCH. It was quite a humbling experience to identify so many weaknesses in our own technique, even after doing CrossFit for five years. We are excited and a tad anxious to put our new found knowledge to work!

Thanks a million to Mike G., Gregg, Doug, Todd, Adriana, Travis, and Chris - who I am very happy decided NOT to punch me in the face ;) - it is a natural reflex after all! You are all inspirational, and we hope to run into you somewhere again in our CrossFit Journey!

Cheers,
Fran Martini and Brian Smith ~ Team Smartini

Comment #49 - Posted by: Fran Martini at October 28, 2013 7:14 AM

24:15. Coming off of a sprained foot, subbed squats for box jumps, 8kg dumbbell thrusters for wallballs. It was a NICE little wake up call for my legs.

Just came to me today: the song "Drive" by Incubus, the refrain 'whatever tomorrow brings I'll be there...' is perfect for the Crossfit lifestyle... Eagerly refreshing the page, waiting to see what the next--and almost certainly challenging--WOD will be. You're not going to -NOT- do it!

Comment #50 - Posted by: Deep Voice Joe at October 28, 2013 7:20 AM

wall balls, 18#
box jumps, 24"
kettlebell swings, 30#

29:31

Comment #51 - Posted by: William M. at October 28, 2013 7:28 AM

The seminar was amazing, the community rocked and the instructors are the best ^_^

Comment #52 - Posted by: Saeed bin sulaiman at October 28, 2013 7:55 AM

33:50 rxed

What a suckfest, a workout deserving of hero status. RIP Spc. Morrison

Comment #53 - Posted by: Dave W 29/m/178/5'7 at October 28, 2013 7:55 AM

M/28/95kg
20kg Kb, 9kg ball, 24" box
23:00

Comment #54 - Posted by: Atle at October 28, 2013 8:01 AM

M/29/165/6'0"

As rx'd 26:10 Good WOD

Comment #55 - Posted by: James Bobo at October 28, 2013 8:06 AM

Did this 5/10/13:

As rx'd, 27:36.

Cash-out - mowed the lawn for 90 minutes. Ugh.

Recipe for a WOD I hate = Long time duration + Only conditioning movements + High rep scheme. Needless to say, this one sucked. Started by doing step-ups for the box jumps, to make sure the foot could handle it - but by the end, jumping felt much better. This WOD is basically Kelly with kb swings in place of the running. All the suck, plus some lower back discomfort.

I might be starting to run out of Hero WODs that I actually want to do...

Happy Hero Friday! (75/102)

Comment #56 - Posted by: Mel 40/m/5'10"/180 at October 28, 2013 8:08 AM

50-40-30-20-10
5kg wall ball
12 inch box jump (lost my confidence with 24 inch box after a fall)!
12kg Kbs
24:07 mins

Comment #57 - Posted by: Clare W at October 28, 2013 8:14 AM

M/49/5'8"/207

32:36

20# MB
50# KB Heaviest KB available
24" BOX

Comment #58 - Posted by: Mike/UT at October 28, 2013 8:19 AM

37:52 as rx'd...Terrible !!!
I HATE WALL BALLS!!

RIP Specialist Morrison.

Comment #59 - Posted by: Rowan (M/49/5'5"/150) at October 28, 2013 8:41 AM

50-40-30-20-10
As RX'd with the exception of step-ups for box jumps.
23:47

Comment #60 - Posted by: Mista K at October 28, 2013 8:50 AM

22:25 rx'd

Comment #61 - Posted by: LMev at October 28, 2013 8:56 AM

Attending the CF Meridian CL1 this weekend and it was amazing. The training staff was excellent, Kurtis (tell him to stop drawings butts on the white board JK), Kevin, Michele, Adrian, Chris, and Mike were awesome. Dedicated to the sport of fitness and looking forward to passing on the information to CFM's affiliate members.

Comment #62 - Posted by: Aaron Mann at October 28, 2013 8:59 AM

RIP

33:53 Rx'd

Comment #63 - Posted by: james.patrick [M/51/66"/135] at October 28, 2013 9:08 AM

23:39 rx.

Comment #64 - Posted by: Tiago Dynamic Life Academy at October 28, 2013 9:14 AM

35/f/5'8"/140ish

25:07 with 10# ball, 35# KB, step ups onto a wobbly bench

Comment #65 - Posted by: Denise R at October 28, 2013 9:16 AM

Had a great time at the L1 Coarse at CrossFit Mayhem! Cudos to Joe, John, Donny, Austin and Meagan!! Great Job of presenting and covering all the material! Thanks

Comment #66 - Posted by: Rich F at October 28, 2013 9:21 AM

Agradeço a todos os coach e os colegas de curso pelo ótimo fim de semana!!! Parabéns pela didatica dos Coach's, metodologia perfeita e um grande conhecimento no que estão passando. Obrigado a todos

Comment #67 - Posted by: Flavio Mott at October 28, 2013 9:25 AM

40-30-20 rep rounds of:
45# Thrusters
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Time 23:27

Comment #68 - Posted by: Jeff Gebbie at October 28, 2013 9:28 AM

Limited time today, so scaled to 40-30-20-10

19:16

Comment #69 - Posted by: Bill M. m/49/5'3"/135 at October 28, 2013 9:35 AM

32:20 as rx'd

Calf/hip mobilities beforehand...lots of couch stretching after.

Comment #70 - Posted by: AJ M at October 28, 2013 9:46 AM

Clean and jerk right before

25:12 for the wod.

Great workout!

Comment #71 - Posted by: Louis-Simon at October 28, 2013 9:49 AM

age 23 bw 170

16:20

just did rounds of 50 and 40. way out of shape! although I did touch-and-go box jumps for the first time in since the injury. not full hip extension, but got better as the workout progressed

Comment #72 - Posted by: Champions Club at October 28, 2013 9:59 AM

BJ @ 20", rest Rx'd...29:44

Comment #73 - Posted by: PK at October 28, 2013 10:31 AM

32:40 RX

Comment #74 - Posted by: Jon Zelsnack at October 28, 2013 10:34 AM

6'2" 195#, 33 yrs old.
As rx- 25:50

Comment #75 - Posted by: Mark at October 28, 2013 10:39 AM

M/34/80 kg/178 cm

32min on the dot!

Subbed 10 kg bumper plate thrusters for WB
rxed the rest
Startes out to fast and paid for it half way 3rd round

RIP specialist Morrison

Comment #76 - Posted by: RJ at October 28, 2013 10:43 AM

2nd wod back, scaled:
Subbed pushup for WB
Cut other exercises reps in half.
17:54
Semper Fi, Morrison

Comment #77 - Posted by: ScottMacArthur at October 28, 2013 10:54 AM

Had an amazing weekend at the meridian l1 seminar. Thanks michelle kevin kurtis and chris you guys are awesome! I hope to be as inspiring as you all have been to me. thanks again crossfit meridian for hosting such a great event.

Comment #78 - Posted by: megan at October 28, 2013 10:58 AM

57/175/5'9"

23:42 RX

Comment #79 - Posted by: tazilla at October 28, 2013 11:00 AM

45# barbell thrusters
23:56

Comment #80 - Posted by: Dave 31/6'/185 at October 28, 2013 11:00 AM

45# barbell thrusters
23:56

Comment #81 - Posted by: Dave 31/6'/185 at October 28, 2013 11:07 AM

Loved the Lake Powell video! Beautiful scenery!

F/33/5'2"/124

30-20-10
12-lb wall ball
20" box jump
15lb dumbell swing

10:40

Comment #82 - Posted by: ginamf at October 28, 2013 11:09 AM

25.01 as rx

Comment #83 - Posted by: Nick Imperial at October 28, 2013 11:24 AM

M/20/5'10"/172#

25:22 Rx'd

1000m row for time before (3:37)


Comment #84 - Posted by: Beau at October 28, 2013 11:24 AM

m/45/195/5'11"

40-30-20 and 10 rep rounds of:
Wall ball shots, 160 pound ball
Box jump, 16 inch box
Kettlebell swings, 35#

40 - 7:00
30 - 13:48
20 - 18:18
10 - 20:27

Comment #85 - Posted by: slowweak at October 28, 2013 11:29 AM

35.45
ok crossfit

Comment #86 - Posted by: fabrizio at October 28, 2013 11:39 AM

The Hinshaw video was wonderful. Interesting that a sport many would consider to lead to the ultimate fitness, simply had the end result of leaving him diseased.

As Glassman says, he trained beyond any benefit and had entered well into the risk territory.

Comment #87 - Posted by: Gavin at October 28, 2013 12:07 PM

"Essayons"
Modified for my CoCr & Polymer Knee and scaled for time, working swing shift
21-15 and 9 rep rounds of:
Wall ball shots, 20 pound ball
Step ups 16" stack of Bumper Plates
Hand 2 Hand Kettlebell swings, 1.5 Pood
Today: 5:28
Previous: 9:49
Être prêt
Soldier for Life
M/56/6’/215

Comment #88 - Posted by: Pete In Sun City at October 28, 2013 12:16 PM

27:22 subbed 45# thrusters for the 20#wbs

Comment #89 - Posted by: mlt at October 28, 2013 12:22 PM

Rx'd

31:08

Comment #90 - Posted by: Alex M/23/6'0"/183 at October 28, 2013 12:26 PM

29:35 rx'd

Comment #91 - Posted by: Shaun M/35/5'11"/240 at October 28, 2013 12:37 PM

M/49/150
12lb ball
20" step
50lb KB

22' 27"

Comment #92 - Posted by: David at October 28, 2013 12:37 PM

M/39/207#'s

Subbed 45# thrusters for the wall balls

31:27

Comment #93 - Posted by: John Cole at October 28, 2013 12:47 PM

25-20-15-10-5
15:17

Comment #94 - Posted by: cort at October 28, 2013 1:06 PM

M/22/182

38:20, not rx... Day 1

Comment #95 - Posted by: James at October 28, 2013 1:08 PM

Big Thanks to the Oviedo, FL LVL 1 seminar staff. You all made the material very easy to swallow and absolutely showed flawless knowledge and patience in respect to some of our crazy questions. I absolutely left there as a more knowledgeable Athlete ready to apply all that I've learned.

Comment #96 - Posted by: Ronnie Wilkins at October 28, 2013 1:12 PM

My first hero.... Lacked proper equipment for rx, but was still hard as crap anyways.
13lb ball approx 8ft
2ft jumps
1 pood kb

Comment #97 - Posted by: Somerandomguy at October 28, 2013 1:17 PM

Scaled to 40-30-20-10 reps
45# barbell thrusters
24" box jumps
45# kb swings

24:10

Semper Fi!

Comment #98 - Posted by: MajorDad (M/53/6'3"/165) at October 28, 2013 1:29 PM

as rx'd but with 30-inch picnic table jumps, no target for wallball (just throwing up in the air) and 50ib dumbell swings

33:20

:)

Comment #99 - Posted by: TimC at October 28, 2013 1:35 PM

M/33/210/6'1"

50/40/30/20/10
10kg thrusters (no med ball)
2nd step of ladder step ups (no box)
25kg kbell

21min dead (first ever crossfit wod attempt - albeit not quite as prescribed!)

Comment #100 - Posted by: DavidR at October 28, 2013 1:50 PM

29:47 as rx. Lower back smoked!!

Comment #101 - Posted by: Joel Propst at October 28, 2013 1:52 PM

m/19/170/5"11

50-40-30-20-10

15lbs ball
40" box
30lbs KB

27:13

Comment #102 - Posted by: Tarjei Johre at October 28, 2013 1:56 PM

50-40-30-20-10
wall ball 20# 9 1/2'
box jump 20"
40 kb swing

30:49

Comment #103 - Posted by: Mike Andridge/43/5'8"/175 at October 28, 2013 2:01 PM

Even though our photo wasn't posted :( we all had a kick ass time at Reebok 5th Avenue for our CF Kids vert. Kelly & the training staff where exceptional, the venue was super cool and the participants were awesome. Thanks!

Comment #104 - Posted by: Chris at October 28, 2013 2:04 PM

3 Mile Run..
20:54
Then
30-20-10
Wall Ball's
Box Jumps
Kettles
9:35
Then
50 Weighted sits

Comment #105 - Posted by: dyagg at October 28, 2013 2:06 PM

37:52

35# Thrusters
24" box jumps
35# kettlebell

F/42/127/5'9"

Comment #106 - Posted by: Trina at October 28, 2013 2:11 PM

Got my first strict muscle up! In slow motion. Thanks Kevin. Thank you kurtis and staff for everything. You are all great trainers, motivational and inspirational. Learned so much, from each and everyone of you.

Comment #107 - Posted by: Josh Sheehan at October 28, 2013 2:12 PM

M/29/160/
24:52

20lb WB
Ab Mat sit-ups (subbed for box jumps)
1.5 pood KB

Comment #108 - Posted by: Jeremiah W at October 28, 2013 2:29 PM

25:47 rx

Comment #109 - Posted by: kri$ at October 28, 2013 2:42 PM

No 20lbs med ball so I performed with a 15lbs med ball.

50-40-30-20-10 in 13:15.60

Comment #110 - Posted by: Aaron Martinez at October 28, 2013 3:01 PM

M/33/1.73m/120kg
33.14 RX Hell

Comment #111 - Posted by: Nathan at October 28, 2013 3:03 PM

The level 1 seminar in Meridian was amazing. Thanks to the whole training staff for making it so much fun.

Comment #112 - Posted by: travis at October 28, 2013 3:14 PM

Rx'd 31:50.

Great result @Joe Northside!

Where's @Playoff Beard these days?

Comment #113 - Posted by: Kizza (m/31/183/80) at October 28, 2013 3:25 PM

Old guy WOD @ 65. Rx with 20" box @ 39 Minutes. Many thanks to EC for her encouragement at our CF Certification in San Diego Oct. 12.

Comment #114 - Posted by: r. ruckman at October 28, 2013 3:51 PM

25-20-15-10-5

20lbs WB
24" box
1 pood kb

25:26

Comment #115 - Posted by: David Adams at October 28, 2013 3:55 PM

25-20-15-10-5

20lbs WB
24" box
1 pood kb

25:26

Comment #116 - Posted by: David Adams at October 28, 2013 3:55 PM

38:21

Comment #117 - Posted by: BW at October 28, 2013 3:56 PM

35:53

Comment #118 - Posted by: Craig Beveridge 39/M/5'11/210 at October 28, 2013 3:59 PM

31:08
12 lb. med. ball

Comment #119 - Posted by: Ben at October 28, 2013 4:11 PM

RX'd
24# WB - home made
24" box
1 pod KB

28:41

Comment #120 - Posted by: TK M/45/5'9"/175 at October 28, 2013 4:34 PM

Scaled to:

50-40-30-20 and 10 rep rounds of:
Air squats
Box step up, 18 inch box
Kettlebell swings, 1.0 pood

21:47

Comment #121 - Posted by: Carole (F/55/5'6"/135) at October 28, 2013 4:45 PM

Subed 30# thrusters for wall balls.

33min

Comment #122 - Posted by: Arcticrlf at October 28, 2013 4:52 PM

M/22/6'0"/205

50/40/30/20/10

20lb WB
24" Box
1.5 pood KB

17:52

Comment #123 - Posted by: Joe at October 28, 2013 4:56 PM

50-40-30-20-10

21.5 lb Wall Ball
20" Box
35 lb. Kettlebell

25:42

Comment #124 - Posted by: EricS M/33/5'10/175 at October 28, 2013 4:59 PM

45# bar thrusters for wall ball
20" box jump
35# KB swing

34:46 (8:22,10:10,8:12,5:30,2:30)

Comment #125 - Posted by: DLong (M/38/5'10"/185) at October 28, 2013 5:01 PM

Scaled:
30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 19 inch box
Kettlebell swings, 1 pood

9:51

Comment #126 - Posted by: Ted Nowak at October 28, 2013 5:03 PM

Thanks to CrossFit Mayhem for hosting a Great L1 coarse! Great Team of instructors Joe, John, Austin, Donny?(nut)and Meagan! Great hospitality! Thanks for the BBQ Saturday nite! Awesome!

Comment #127 - Posted by: rich at October 28, 2013 5:23 PM

26:48 as Rx'd

This one's a classic. As good as they come.

Comment #128 - Posted by: Dan S. 36/M/5'11"/187 at October 28, 2013 5:24 PM

2k row
KB drill
30 wall ball 14#
30 step ups 12" (4 steps)
30 KB swings, 1 pood

Comment #129 - Posted by: gadelle at October 28, 2013 5:29 PM

25:30 no box replaced with squats

Comment #130 - Posted by: Pacers at October 28, 2013 5:32 PM

25:30 no box replaced with squats

Comment #131 - Posted by: Pacers at October 28, 2013 5:34 PM

Shout out to the level 1 staff members and the volunteets at crossfit FSF. It was an amazing course.

Only the head of staff was an Arsenal fan, that was a bummer though.

Comment #132 - Posted by: Dylan Nikkels at October 28, 2013 5:43 PM

Row 250 Meters
12 Push Press (95 pounds)
Row 500 Meters
24 Push Press
Row 750 Meters
24 Push Press
Row 500 Meters
12 Push Press
Row 250 Meters

14:50

Comment #133 - Posted by: B. Rhaly at October 28, 2013 5:49 PM

7kg Medicine Ball and only throwing 7 feet
24" box jumps
50lbs KB

Only did 50-40-30 (ran out of time)
19:43

Comment #134 - Posted by: James M/30/5'7"/160 at October 28, 2013 6:07 PM

25:28 Rx.

Did the WOD at the park during my son's soccer practice. Loaded/unloaded the Rogue plyo box, medball and KB from the car and set up shop. Marked off 10' on a lamp post and went to town. The other parents thought I was crazy.

Before the WOD, at home:
Strength: back squat 3x5 @ 240#.
Skill: handstand hold w/wall : 1:27. PR by 11s.

Comment #135 - Posted by: Gavin at October 28, 2013 6:15 PM

18:09 rxd

Comment #136 - Posted by: Brendan Willis at October 28, 2013 6:41 PM

22:30 as RXed.

Comment #137 - Posted by: Andrew at October 28, 2013 6:50 PM


rx 27:30 that was a rough one!
started with 15 min mobility then back squat 5 rounds 3 reps up to 255.

this morning for time- 100 burpees and emom 8 sit ups. 9:57

Comment #138 - Posted by: joshua brown at October 28, 2013 7:03 PM

Rxd 28:20. My IT's are very tight

Comment #139 - Posted by: Luis Estrada at October 28, 2013 7:10 PM

33:48 rx

Comment #140 - Posted by: Matt/m/30/170/5'9 at October 28, 2013 7:31 PM

33:48 rx

Comment #141 - Posted by: Matt/m/30/170/5'9 at October 28, 2013 7:34 PM

21:37. Only had a one pood bell though.

Comment #142 - Posted by: ryan brown at October 28, 2013 8:13 PM

31:31 rxd

Comment #143 - Posted by: Jake Kiddoo at October 28, 2013 9:07 PM

Age-16, 50:19 rx'd

Comment #144 - Posted by: Reypwns at October 28, 2013 9:22 PM

32:54

12# Wall Ball
24" Box Jump
52# KB Swings

Comment #145 - Posted by: Stox at October 28, 2013 9:31 PM

26:14 as Rx'd

Comment #146 - Posted by: phill 37°21'41"N 118°23'43"W at October 28, 2013 9:42 PM

#135 Gavin...nicely done sir.

I made due with what was available in the garage. Apparently it is time to purchase or make a box and a wall ball.

RX'd rep counts:
18# KB Thrusters
13" Box Jump
26# KB swings

22:54

Comment #147 - Posted by: JWM (34/M/6'4"/195) at October 28, 2013 10:22 PM

15 pound Ball
25" Tire
1 pood KB (only one I have)

33:15.6

Comment #148 - Posted by: Tom 41/M/71"/170# at October 28, 2013 10:40 PM

M/42/71"/176

My gym doesn't have a 20# ball, so I used 14#.
50# KB
Otherwise as Rx'd - 27:40.

Proud to handle all the wall ball sets unbroken (even with lighter ball)

Comment #149 - Posted by: Will at October 28, 2013 10:51 PM

25:49 Rx'd

Comment #150 - Posted by: DLW M/47/176lbs/6'0" at October 28, 2013 11:32 PM

M/26/6'2"/213

12# Wall ball
24" Box Jump
52# KB Swing

40:06

Comment #151 - Posted by: Richie at October 28, 2013 11:45 PM

28:18 Rx'd

Comment #152 - Posted by: Steve (M/32/6'6"/235) at October 29, 2013 12:44 AM

Obrigado a todos os Coach e tmb a Crossfit Tuluka -pilar.
O curso foi perfeito em todos os sentidos! Valeu cada centavo!
Hell YEAAAAHHH!!!!
Kkkkkkk

Comment #153 - Posted by: J.R. at October 29, 2013 4:19 AM

Had an awesome time in Ft. Leavenworth this weekend. I have been a fitness coach for over a year now with an exercise science degree and STILL learned so much more. There is always room to learn in this industry. Special thanks to all the Crossfit trainers: Joe W., Joe D., Brian, Dustin, Melody, and Natosha. You guys were very professional and extremely helpful to everyone. Thanks again!!!

Comment #154 - Posted by: Kelsey at October 29, 2013 4:58 AM

M59/5'9"/185

33:17 step ups, 25#DB thrusters, 40# KBS still a difficult wod even with all of this scaling.

Comment #155 - Posted by: m weiss at October 29, 2013 5:15 AM

M/47/6'1"/175

16lb ball
35lb kb
20" box

28:10

Comment #156 - Posted by: henry at October 29, 2013 5:17 AM

40-30-20-10 reps (cut out the round of 50)

Bubs 8:54 (14/20"/20k) - in season
Jason 12:13 as rx'd ^on kb
David Sap 12:17 (14/24"/20)
Aaron A 14:06 (10/15"/12)
EP 14:23 (6/15"/8)
Connor 15:37 (14/20"/16)
Pudge 17:00 (10/20"/16)
Alison 16:07 (10/20"/16)
Amanda 17:03 (190/plates/12)
Ray 6:12 (14/plates/20)
Mrs. Carey 15:45 (10/15"/16)
Mrs. Pip 16:00 (10/plates/16)
Carter 8:40 (6lb/15"/8lb)
Aaron S. 11:30 (10/24"/12)
JZ 11:46 (14/24"/16)
Collin 13:31 (14/20"/16)
Tara 14:33 (10/20"/16)
Kyle 15:16 (10/plates/12)
Crystal 14:53 (6/15"/8)
Josh 16:09 (14/20"/12)
Wendy 16:43 (10/plates/#25db)
Heather 17:40 (6/plates/12)
Megan Kav 17:57(14/15"/16)
Erin Kav 17:10 (10/15"/16)
Ricky 14:03 (14/24/20)

Comment #157 - Posted by: Champions Club at October 29, 2013 6:56 AM

12# ball
55# DB for swings

29:55

Comment #158 - Posted by: Silas (M/28/6'/180) at October 29, 2013 7:23 AM

M/23/5'11"/186

36:00.03 RX'd

Box jumps were killing my plantar fasciae at first.

Comment #159 - Posted by: MilesForks at October 29, 2013 7:23 AM

29:00

Comment #160 - Posted by: myles456 at October 29, 2013 7:43 AM

We should measure rowing distance in leagues, or maybe cables, not meters. After all, if we're going to maintain the pretext that an antiquated russian weight measurement is still legitimate, then lets be consistent. Maybe we should run in furlongs. C'mon, a 24 kilo kettbell is close to 1.5 poods, but it isn't actually 1.5 poods.

Comment #161 - Posted by: Brad at October 29, 2013 8:28 AM

2013-10-29: 25'sx6 (32:14)(4:00-6:05)
2011-07-04: 15'sx10 (35:53)(1:35-2:57)

Comment #162 - Posted by: gs at October 29, 2013 8:52 AM

24:59, pack (40/30/20/10) 45 lb barbell thrusters, 20 in stepups (can't jump, 1.5 pood KB

Comment #163 - Posted by: RussA at October 29, 2013 9:04 AM

M/41/179cm/90kg

40-30-20-10 reps of:
Wall ball shots, 16 lb. ball
Box jumps, 24" box.
KB swings, 24kg KB.

19:38

Comment #164 - Posted by: Jose-Luis Morales at October 29, 2013 10:23 AM

i thought the Hinshaw video was cool and very well done. Kudos to Norcal, many "wins" in that video.

rob

Comment #165 - Posted by: robert s at October 29, 2013 10:29 AM

As rx'd I only had a 12lb ball but everything else was correct. 27:54

Comment #166 - Posted by: Pastorpp at October 29, 2013 10:38 AM

26:13 as Rx'd
RIP soldier

Comment #167 - Posted by: Jetté 44/M/5'11"/175 at October 29, 2013 11:08 AM

F/44/180/5'10"

40-30-20-10

Wall balls 20#, 9'
Box jump 20"
Kb swings 1 pood

Comment #168 - Posted by: JuliePlatt at October 29, 2013 11:13 AM

Time 18:57

Comment #169 - Posted by: JuliePlatt at October 29, 2013 11:14 AM

39:11 as Rx'd.

Comment #170 - Posted by: Michael m/51/5'9"/180/MI Survivor at October 29, 2013 11:31 AM

15:36.54

18lb ball... Didn't have a 20 available
24" box
50lb bell so pood and a quarterish

Comment #171 - Posted by: Allan C at October 29, 2013 11:33 AM

M 43/185/6'
26.05.

Comment #172 - Posted by: Mike at October 29, 2013 11:33 AM

M/42/192/5-10
Rxd 36.30 sucked,
50-40-30-20-10
WB-2.55 - 3.14 - 3.07- 2.07 -0.57
BJ-3.43 - 3.27 - 2.41 - 1.54 - 0.51
KB- 3.25 - 3.00 - 2.56 - 1.48 - 0.27
= 10.09 - 9.44 - 8.46 - 5.38 - 2.12
= 36.30
Bx jump w as jump, step down, step back, 1,2 small step jump, unbroken.
All others broken the whole way.
Need to do more WB, cycle faster in BJ but really shouldn't bounce up and down at my age.

Comment #173 - Posted by: Matt A at October 29, 2013 12:21 PM

Scaled
40-30-20-10
WB - 10lb medicine ball
BJ - 18" box
KB w/ Dumbell - 30lbs

Comment #174 - Posted by: MJ Sweet at October 29, 2013 1:07 PM

Great/brutal way to start my Tuesday morning.
10# ball
24" box
55# dumbbell

24:23. M/27/145/5'8"

Comment #175 - Posted by: Chris at October 29, 2013 1:40 PM

50-40-30-20-10 of:
25# dumbbell thrusters (so, 12.5# each arm)
power tuck jumps
25# kettlebell swings

24:31

Comment #176 - Posted by: rachel at October 29, 2013 2:57 PM

23:05 with 45lb Thrusters for wall ball

Comment #177 - Posted by: MAGNUS 28/5'8"/155 at October 29, 2013 3:30 PM

M/36/5'4"/145lbs
As RX'd
26:07 PR

Comment #178 - Posted by: Matt Burritt at October 29, 2013 4:34 PM

38:49 Rx'd

Comment #179 - Posted by: Victor 26/175/6'1" at October 29, 2013 4:55 PM

26.47

Comment #180 - Posted by: kyle Scherer at October 29, 2013 5:02 PM

23: 41 as rxd

Comment #181 - Posted by: b.jolly at October 29, 2013 5:06 PM

40:35
scaled 90% reps. 45-36-27-18-9

Comment #182 - Posted by: lucio1928/41/182/95 at October 29, 2013 5:27 PM

As rx'd
Matt 26:20
Seb 25:30

Comment #183 - Posted by: Sebastian M 45/178/6'2" at October 29, 2013 5:43 PM

As Rx 29:55

Lung buster!!

M/168#/6'/39 yrs

Comment #184 - Posted by: Britishfireman1 at October 29, 2013 6:03 PM

First Fran, 10:20. Pull ups were good, thrusters were bad.

Comment #185 - Posted by: DanA at October 29, 2013 6:48 PM

Scaled to:

sets of 30/20/10

otherwise as rx'd

15:47

Comment #186 - Posted by: misch16800 at October 29, 2013 7:17 PM

13 / M / 126Lbs

Rxd
50-40-30-20-10
Wall Balls 16#
Box Jumps 23 inches (brick wall in backyard)
30lbs Kettle Bell Swings

20:08 seconds

Comment #187 - Posted by: Rod Boone at October 29, 2013 7:32 PM

40, 30, 20, 10
15 KG thrusters
RX box jump
20 KG dumbbell swing

18.39

Comment #188 - Posted by: jbob at October 29, 2013 7:45 PM

21:55

Comment #189 - Posted by: Fred 39/176/77 at October 29, 2013 11:31 PM

Great CF L1 Seminar in Driebergen, Holland. Thanks to the seminar staff who kept it light, funny and to the point. The theory was cool, but the practical sessions left me with plenty of work to do and goals to achieve. Looking forward to reaching new goals! Cheers!!

Comment #190 - Posted by: Morten V at October 30, 2013 5:45 AM

23:36 RX'd. PR... pace slowed after round of 50, which got done in 6:45.

Comment #191 - Posted by: Fletcher - M/41/6'3"/220 at October 30, 2013 8:52 AM

42:00min

Comment #192 - Posted by: georgi, M/33/175cm/84kg at October 30, 2013 8:55 AM

21:56 - Used 18# Ball, 20" Box Jumps & 55# DB for swings.

Comment #193 - Posted by: Edwin 31/M/68"/170 at October 30, 2013 10:31 AM

As RX'd, made up on 131030-Wednesday
Time - 36:38 - smoked!

Comment #194 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at October 30, 2013 10:43 AM

35:40 Wow! That was brutal!

Comment #195 - Posted by: JC at October 30, 2013 11:53 AM

Female/5'2"/112#
As rx'd
20# wall balls
1 pood KB swings
24" box jumps
53:11

Comment #196 - Posted by: jenna at October 30, 2013 12:08 PM

14# ball
20" box
40# kb

18:07

Comment #197 - Posted by: Justin M/27/5'8"/144 at October 30, 2013 12:37 PM

Rx'ed

28:19

Tired! Nice one!

Comment #198 - Posted by: Mike M m/38/5'9"/185 at October 30, 2013 1:59 PM

M/44/5'8"/170

Rxd in 26:10

Comment #199 - Posted by: Jon Craig at October 30, 2013 2:17 PM

28:28 as RX'd excluding KB was 55lb

RIP Morrison

Too many HERO WOD. Makes me sad yet honored to recognize the fallen

Male/30/185/6'0"

Comment #200 - Posted by: Ryan Meade at October 30, 2013 2:35 PM

first WOD ever!

34:30 Rx'd

Comment #201 - Posted by: thomas at October 30, 2013 5:21 PM

M/44/188cm/98kg
Rx'd in 27:15. Box jumps were main disruptor.

Comment #202 - Posted by: Darren Savickas at October 30, 2013 6:53 PM

51yrs. M/5'11" 210 as RX'd 26:20, man my legs are feeling the pain..

Comment #203 - Posted by: Kwaney at October 30, 2013 7:31 PM

24:03 felt pretty good for a change

Comment #204 - Posted by: Mack at October 30, 2013 7:52 PM

25# ball to 8'
50#KB

28:13

SEMPER FI!

Comment #205 - Posted by: ART/M45/5'5"/150 at October 31, 2013 2:40 AM

35 min

Comment #206 - Posted by: Dunga at October 31, 2013 4:50 AM

Did this one back on 4 July 2011 in 27:37

Now on 31 Oct 2013 23:05

Comment #207 - Posted by: JC/M/31/68"/170 at October 31, 2013 6:31 AM

26:57

Comment #208 - Posted by: JF at October 31, 2013 10:44 AM

M/27/1,87m/92Kg

Out of time, had to scale down to:

50/30/10: 20Kg Thrusters
60cm box jump
25Kg dumbell swing

23:38

Comment #209 - Posted by: Arthur at October 31, 2013 11:17 AM

coming off a knee injury
50-40-30
20# wall ball
16" box jump
55# DB swing
19:27
felt good to sweat again

Comment #210 - Posted by: Bells at October 31, 2013 11:22 AM

22:19
15 pound ball
60 pound db swing

Comment #211 - Posted by: Jamie at October 31, 2013 1:56 PM

M/36/6'3"/200

24:13(PR)

Previous: 26:49

Comment #212 - Posted by: Ben S at November 1, 2013 7:43 AM

Rx'd 19:59

Comment #213 - Posted by: kyle at November 1, 2013 10:00 AM

Great Hero WOD. I had to make myself finish this one as close to RX as possible.

Scaled to
20lb Kb squat thrust (no wall ball)
20" Box Jump
25lb Kb Swings
Time: 30:11

F/31/130lbs/5'4

Comment #214 - Posted by: Roxanne M at November 1, 2013 8:39 PM

23:00 rx

Comment #215 - Posted by: Adam at November 1, 2013 10:30 PM

42:03. 12 lb. ball. jumped on platform behind incline bench at PSB. 1 pood, 44 lb, 44 lb, 1.5 pood, 1.5 pood.

Comment #216 - Posted by: Elliott Harding at November 3, 2013 6:51 AM

Great L1 @ Driebergen crossfit FSF! Great staff! Learned a Lot even though i thought i knew! looking forward to learn more! Great Organization and Great Box! Looking forward to go back train there!

Comment #217 - Posted by: Kosty at November 4, 2013 1:15 AM

anyone hear back about their CF-1 results, taken at the Harney Sports Complex in Ft. Leavenworth yet?

Comment #218 - Posted by: Allen at November 4, 2013 7:41 AM

14 lb air ball
20 inch box
16 kg kb
51:45

Comment #219 - Posted by: David Burns at November 4, 2013 7:08 PM

We added sit-ups at the end. so 50-40-30-20-10
wallball
boxjump
kb
sit-ups

32m50

Comment #220 - Posted by: j_dawg at November 5, 2013 7:25 PM

25:52

Comment #221 - Posted by: Kevin: M/42/195/6' at November 6, 2013 3:48 PM

45/m/176cm/73kg

Sub'd dumbbell thrusters, 22 pound each, for wall ball shots.

30:21 (last time 29:51 rx'd)

Day 6 of consecutive workouts. Pulled a muscle in my back with yesterdays heavy fran, but slept well and felt good beside that.

Got the swings dialed now, but I am still struggling with fast box jumps.

Comment #222 - Posted by: Memuc at November 8, 2013 9:38 AM

23:17 as rx'd

Mostly partitioned into sets of 10-15. Key to this one is to just keep grinding it out...tough!

M/28/5'11''/195

Comment #223 - Posted by: Kent at November 9, 2013 10:25 AM

53/m/186

rx'd. 37:27

Comment #224 - Posted by: denob at November 11, 2013 1:27 PM

"Morrison"
Risultato
38'30"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 10 kg. ball
Box jump,60 cm box
Kettlebell swings,20 kg.

Comment #225 - Posted by: Cristian Rollo at November 12, 2013 12:18 PM

Morrison
20'20"
bene bene

Comment #226 - Posted by: frank one at November 13, 2013 3:36 AM

M/33/5'7"/168
RX 27:08

Comment #227 - Posted by: Mark Salzman at November 13, 2013 4:16 AM

42'38"

Comment #228 - Posted by: RAD at November 13, 2013 6:35 PM

39:30

Comment #229 - Posted by: Andrew at November 18, 2013 6:15 PM

12# WB
35# KB
21in Box

46 min

Comment #230 - Posted by: TB at November 29, 2013 3:20 AM

Jeff @ work
GSBJ
23:23

Comment #231 - Posted by: Jeff & Charity Vale @ CF Snohomish at November 30, 2013 2:08 PM

31:18 as rx'd

Comment #232 - Posted by: Ronnieboy M/51/5'9"/185 at February 6, 2014 4:33 PM

CFWUx1
32:21 (+23)

Comment #233 - Posted by: Doug at August 2, 2014 2:28 PM
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