December 2, 2013

Monday 131202

Five rounds for time of:
20 GHD Sit-ups
15 ft Rope climb, legless, 3 ascents

Post time to comments.


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CrossFit Level 1 Certificate Courses: CrossFit Verve, CrossFit Vitality, CrossFit Reston, Peak 360 CrossFit, CrossFit Mayhem, CrossFit Del Mar, CrossFit King of Prussia, CrossFit SAC, CrossFit EaDo, CrossFit Colosseum, CrossFit Stockport, CrossFit Basel, CrossFit Vienna The Loft, CrossFit 09, CrossFit Sentinel Downtown.
CrossFit Coach's Prep Course: CrossFit Effects (FX), CrossFit Monrovia.
CrossFit Kids Courses: CrossFit Flagstaff.

"Choice Speech Defuse" with Tony Blauer, CrossFit Journal video [ipod] [mov] [HD mov]

Posted by Pukie at December 2, 2013 5:00 PM

A Big Huge HELL Ya KUDOS to an amazing life changing experience from our coaches and mentors in concord NC. I might feel like a T-Rex Dino-SORE....... But these coaches were amazing. I wish I could bottle you all up and take your with me back to Greenville, SC! Thank you so much for what you are doing to improve our community and change peoples lives.

Comment #1 - Posted by: Jeni at December 1, 2013 5:45 PM

Chuck, Kristin, Ian, Lance, Gabe, & Joe AWESOMED all over the place @ the Level 1 course in Concord!

Comment #2 - Posted by: Nate at December 1, 2013 5:53 PM


5 rnds
20 ghd
10 pullups
5 hang clean 155 Pds

Comment #3 - Posted by: hollyhog at December 1, 2013 6:02 PM

Big thanks to Chuck, Kristin, Joe, Ian, Gabe, and Lance for a great L1 course.

Comment #4 - Posted by: Jarrad at December 1, 2013 6:02 PM

Thank you so much for an awesome weekend! You guys are great coaches and taught me a lot at the Level 1 seminar in Concord. A big thanks to Chuck, Kristin, Ian, Lance, Gabe and Joe! Hell Yeah!

Comment #5 - Posted by: Elizabeth Draper at December 1, 2013 6:09 PM

Had a great level 1 course thanks to Mike G, Leah, Jenny, Jason, Dan, JMac, Santiago @ Peak360! Thanks ;-) ...(hoping I remembered all names terrible with names) ;-/

Comment #6 - Posted by: Heather at December 1, 2013 6:14 PM

Thanks Lance, Chuck, Joe,Kristin, Ian, and Gabe for an awesome L1 experience! I loved the way you were able to effectively help the newbies while helping the most advanced. I cannot say enough about your professionalism, wealth of knowledge, and your effective communication!!!! YOU GUYS ROCK!!!!

Comment #7 - Posted by: Cristina Lindsey at December 1, 2013 6:21 PM

Big thanks to Chuck, Joe, Gabe, Ian, Kristen, and Lance for an awesome L1 course!! You all are wonderful teachers and are freaking BEASTS! Mucho Thanks!!

Lance: I hope you never forget making me come in second place! Thanks a lot! ;)

Comment #8 - Posted by: Ella at December 1, 2013 6:29 PM

A big thanks to Matt, Cherie, Dave, Doug, and Lindsay at L1 CrossFit Verve! You guys were amazing and made it hard to want to leave! I learned so much and am looking forward to sharing the knowledge with my community.

Comment #9 - Posted by: Faith at December 1, 2013 6:30 PM

Awesome level 1 course! Thanks Tosh, Eric, Rory, Natosha, Austin, and Jenn. I appreciate all the help and advice. I really learned a lot from you guys.

Comment #10 - Posted by: Danny Chavez at December 1, 2013 6:32 PM

Chuck, Kristin, Gabe, Lance, Joe, and Ian were amazing in Concord, NC this weekend. Special thanks to Steve at CF Vitality for letting us dirty up his house.

Comment #11 - Posted by: Russ at December 1, 2013 6:34 PM

Was the most awesome days of my life!! Thanks to the coach Ollie, Ed, Zac and Danny for having shared their passion with us!!

Comment #12 - Posted by: Rai at December 1, 2013 6:35 PM

Shout out to the HOUSTON crew! Thanks for a great weekend guys. You had me laughing the whole weekend while learning a lot of good information at the same time. Hope to see some of you guys in the future! Keep spreading the good word that is CrossFit!

Comment #13 - Posted by: Oliver Hill at December 1, 2013 6:39 PM

what could I do instead of rope climbs as have no rope out here in afgan some thing that uses same muscles ? cheers

Comment #14 - Posted by: ashley at December 1, 2013 6:41 PM

Thanks to all the staff of Crossfit for Kids, Cam, Liz, Jon, John and K.Martin. I really enjoyed this weekend I had a Bast! I'm so excited to teach the kids&Teens in my hometown!!!

Comment #15 - Posted by: Helene Theriault at December 1, 2013 6:42 PM

Thank you to Matt, Cherie, Dave, Lindsay, and Doug!! L1 CrossFit at Verve was outstanding. The feedback and coaching I received were spot on. I appreciate the time and the effort that you put into all of us. I hope to give back the same quality instruction to future athletes.

Comment #16 - Posted by: Josh at December 1, 2013 6:53 PM

Really enjoyed meeting and learning from the awesome staff this weekend in Concord, thanks Chuck, Joe, Lance, Kristin, Ian, and Gabe for a great CrossFit weekend! And thanks to CrossFit Vitality for hosting us

Comment #17 - Posted by: Will at December 1, 2013 6:57 PM

Cam, Liz, Jon, John and Keegan made the Kids CFit so much fun while learning. And reminded us the importance of success for Kids and the future. :)

Comment #18 - Posted by: Heather "Har" at December 1, 2013 6:58 PM

EXCELLENT level 1 seminar at Verve! Thank you Matt, Cherie, Dave, Doug, and Lindsay for all of the knowledge.

TERRIBLE photo of myself...probably the worst ever. Seriously.

Comment #19 - Posted by: Renee at December 1, 2013 7:06 PM

Thanks to Kristen, Joe, Gabe, Chuck, Lance & Ian for sharing their knowledge this weekend. I learned a tremendous amount of information from techniques to training to nutrition. It was an amazing and fun experience! You guys ROCK!

Comment #20 - Posted by: Sherri P at December 1, 2013 7:07 PM

L1 at the Verve was fantastic! Cherie, Dave, Lindsey, Doug and Matt - thank you for a great weekend. Your coaching was inspirational!

Comment #21 - Posted by: Brandi at December 1, 2013 7:18 PM

Thanks to Chuck, Joe, Lance, Gabe, Ian, and Kristin for an amazing weekend! CrossFit has changed my life, and thanks to all of you for helping me take that change to another level!

Comment #22 - Posted by: Amber C at December 1, 2013 7:19 PM

Ashley - do you have something heavy you can pull? We have a team member struggling with a fear of heights and we are temporarily having her do heavy hand over hand sled pulls when we do rope climbs. Before we bought the sled it was a heavy tire weighted down with kettlebells.

Comment #23 - Posted by: Lee at December 1, 2013 7:21 PM

Working out to one song and one song only... Lady Humps.
Thanks coaches for an awesome insightful and educational weekend!

Comment #24 - Posted by: Cat at December 1, 2013 7:32 PM

You gotta want it Houston!!!!....and we got it! Trained by the best...Eric OConnor...Jenn Jones...Rory...Natosha...Austin. You guys left a lasting impression in my crossfit journey!! Thanks for the great weekend and amazing coaching!!

Comment #25 - Posted by: Vikki Shelton at December 1, 2013 7:33 PM

age 24 bw 170


Scaled to 3 rounds of 10 GHD situps and 3 rope climbs with swoop & stomp grip on the first two rounds and Spanish wrap on the last two

Comment #26 - Posted by: Chris S at December 1, 2013 7:34 PM

is this a record ? there is only 1 shirt-less dude in the weekend course photos !!

Comment #27 - Posted by: BL at December 1, 2013 7:36 PM

Thanks to Coaches Cherie, Matt, Lindsay, Dave, and Doug at L1 Crossfit Verve! You guys put on an amazing clinic and I can't wait to put what I learned into practice.

Comment #28 - Posted by: Dave L. at December 1, 2013 7:39 PM

A big THANK YOU to the wonderful amazing coaches at CF EADO in Houston this weekend! I learned so much and had fun doing it. I hope you guys had a good visit. Safe travels home.

Comment #29 - Posted by: Amber H. at December 1, 2013 7:42 PM

How do you do GHD sit-ups?

Comment #30 - Posted by: J.P. Pacheaco at December 1, 2013 7:46 PM

Great time at Level 1 in Denver at Verve!
Thanks David, Matt, Lindsay, Doug, and Cherie.

Comment #31 - Posted by: Christie at December 1, 2013 7:55 PM

Much respect to the H-Town crew: Rory, Natasha, Jenn, Tosh, Austin and Eric. Your passion, knowledge, spirit and words of affirmation were empowering and much appreciated.

Comment #32 - Posted by: Bo Aguilar at December 1, 2013 8:02 PM

@J.P. Pacheaco, GHD stands for 'glute hamdstring developer'. It's a situp where you extend your top half below the vertical.

Substitute by lying over a swiss ball or a bench and hooking your feet under something.

I prefer to think of GHD as 'Go Head Down'.

Comment #33 - Posted by: Kizza (m/30/183cm/80kgs) at December 1, 2013 8:05 PM

Wow, proof read much? I meant 'hamstring' not 'hamdstring' and 'horizontal' not 'vertical'.

Too much blood in my head from GHDs!

Comment #34 - Posted by: Kizza (m/30/183cm/80kgs) at December 1, 2013 8:07 PM

A big Texas THANK YOU to the team at CF EADO in Houston this weekend. You guys are AMAZING! I learned so much and enjoyed doing it.....even when my quads were burning. Keep up good work and safe travels home y'all.

Comment #35 - Posted by: Amber H. at December 1, 2013 8:07 PM

I have a great weekend at CrossFit Sac. My favorite will be the squat therapy session with Camille and Nick. She delivered great information and few jokes too! =D

Comment #36 - Posted by: Andrew K at December 1, 2013 8:21 PM

Such an amazing experience.Tosh, Eric, Rory, Natosha, Austin, and Jenn really made this weekend memorable and it was such a great reminder why we choose to crossfit. With these new methods and teachings I hope to give back to the box and community that has given me so much. Thanks again guys. Great job and hope for nothing but the best to all of you!

Comment #37 - Posted by: Paul L at December 1, 2013 8:24 PM

WOW! I had a blast this weekend and learned so much! Thank you to Steve and Crossfit Vitality for allowing us to use your awesome facility and to the coaches:Chuck, Kristen, Ian, Gabe, Lance, and Joe!

Comment #38 - Posted by: Treat R. at December 1, 2013 8:42 PM

Is there a sub for ghd and rope climbs as dorm have the equipment

Comment #39 - Posted by: Sharon at December 1, 2013 9:09 PM

Huge thanks to the Kristin, Chcuk, Ian, Lance, Gabe, and Joe in Concord. Especially Gabe. I learned more about my squat in an hour than I have in two years, and most of the knee pain is gone! You guys rock! Can't forget Steve and Crossfit Vitality. Semper Fi!

Comment #40 - Posted by: Daniel Stephenson at December 1, 2013 10:02 PM

Five rounds for time of:
20 (make-shift) GHD Sit-ups
15 Rope Pull-ups
Être prêt
Soldier for Life

Comment #41 - Posted by: Pete In Sun City at December 1, 2013 10:05 PM

GOT TO WANT IT HOUSTON!!! Crossfit continues to amaze me. Houston coaches were TOP NOTCH. Had a great time, learned some good stuff and I will never again look at a piece of PVC the same. Guys keep up the outstanding work.

Comment #42 - Posted by: Ramon Soliz at December 1, 2013 10:38 PM

Thanks to matt rob davs helzy and the rest of the seminar team had a great level 1 at Stockport gained a lot from it if you haven't yet done a level 1 then do it your missing out
Thanks again

Comment #43 - Posted by: Kev Hulse at December 1, 2013 10:40 PM

A big thanks to the Lv1 seminar staff that taught me at Reebok Crossfit Stockport, a bunch of great people and effective teachers.

Comment #44 - Posted by: Benjamin Param at December 1, 2013 11:11 PM

@ #33, couldn't agree more. Also, it isn't a very revolutionary concept. If you are nice to people they won't respond angrily toward you. Seems pretty trivial.

Comment #45 - Posted by: Jay m/22/5'9''/175 at December 1, 2013 11:11 PM

To the incredible instructors at CrossFit EaDo in Houston, Thank you for an awesome experience. Your passion for the sport really shows and I love that.

Comment #46 - Posted by: Jose Lopez at December 1, 2013 11:22 PM

5 rounds:
20 GHD sit-ups
15 pull-ups

Comment #47 - Posted by: Fred 39/176/78 at December 1, 2013 11:48 PM


Scaled GHD sit-ups to 10 reps in round 1, subbed 20 anchored sit-ups for GHD sit-ups in rounds 2 through 5
Subbed 3 strict towel pull-ups for each legless rope climb

Comment #48 - Posted by: Brett (25/M/188cm/77kg) at December 1, 2013 11:55 PM

Big Thanks to Karl, Nolan, Drake and Fede for an amazing level 1 seminar at CrossFit Basel! I really enjoyed learning from you. You're all wonderful teachers! Thanks for a great weekend!!!

Comment #49 - Posted by: Becci Lange at December 2, 2013 12:28 AM

Karl, Nolan, Drake and Fede are awesome teachers/instructors! CrossFit Basel lv 1 course

Comment #50 - Posted by: Jesper K at December 2, 2013 1:13 AM

Karl, Federico, Mo Bro Nolan and Drake, you're awesome. I thought I was a good crossfitter....I was wrong! Thank you for everything!!!

Comment #51 - Posted by: Patrick at December 2, 2013 1:28 AM


Ab Mat sit ups (no GHD)
Rope climbs using legs

Comment #52 - Posted by: Stox at December 2, 2013 1:44 AM

20 Swiss ball GHD
15 pull ups

5 rounds = 14:46

Comment #53 - Posted by: Mark Dunn at December 2, 2013 1:45 AM


Sit ups w/o foothold
15 towel pull ups
15 strict/broken
15 jumping pull ups
15 jumping pull ups
15 wall climbs/broken

Comment #54 - Posted by: TB at December 2, 2013 1:51 AM

Thanks heaps Danny, Zac, Ed, Ollie and Kate... you guys were sooooo awesome and have mad skills! Best 2 days EVER!!!

Comment #55 - Posted by: Maria at December 2, 2013 1:53 AM

Had an ABSOLUTE BLAST at Manchester L1 thanks to Steve, Rob, Dafydd, Helen, Jobst and Hannu. Had a SUPER weekend with you guys, thanks for being so patient and making two very full on days so much fun, you guys obviously love what you do! I didn't want it end, awesome job. Thanks x

Comment #56 - Posted by: Hannie at December 2, 2013 2:04 AM

Thank you Karl, Nolan, Frederico and Drake for a great Level 1 course in Basel. You are great instructors and made it a fun and productive learning experience. I have a new appreciation for PVC drills based on how my legs feel today.

Comment #57 - Posted by: Naomi at December 2, 2013 2:12 AM

My first WOD!!!!


Comment #58 - Posted by: Serch at December 2, 2013 2:57 AM

13:38 (20 GHD Sit-ups, 45 Towel Pull-ups)

Comment #59 - Posted by: gb 46/m/71"/185# at December 2, 2013 3:01 AM

5 sets power clean into front squat 3 reps
185 lbs then wod.
4 rounds : 15 Ghd and 10 pull-ups
10:14. Felt like crap today.

Comment #60 - Posted by: Wokfman at December 2, 2013 3:52 AM

Thank you to head coach Karl, Nolan, Drake and Federico for this awesome weekend at CF Basel. You're great (read stellar) coaches.

Comment #61 - Posted by: Torben at December 2, 2013 4:26 AM

Wanna give a big HELL YEAH and thanks to the concord L1 staff for a life changing experience! Chuck, Kristin, Joe, Ian, Gabe, and Lance!! Y'all are awesome! Chuck I'm coming to ATL for some "grace" head 2 head!! Lol

Comment #62 - Posted by: Josh V at December 2, 2013 4:31 AM

Amazing time at Mayhem this weekend! James, Dustin, Courtney, Hollis and Austin, thanks for sharing your your knowledge and friendship with us. Awesome community!

Comment #63 - Posted by: Becky at December 2, 2013 4:35 AM

Five rounds for time:
20 Abmat Sit-ups, butterfly unanchored
15 Pull-ups


Comment #64 - Posted by: Joe Northside m/35/70"/195 at December 2, 2013 4:59 AM


20 GHD
10 dead hang pull-ups


Comment #65 - Posted by: Dave W 29/m/178/5'7 at December 2, 2013 5:11 AM

20:33 with 15 abmat supine to toe touch and 6 beginner rope climbs 5 RDS sit ups easy, rope work s*cked

Comment #66 - Posted by: RussA at December 2, 2013 5:29 AM

Sub GHD for admat. 12:52

Comment #67 - Posted by: Ivan at December 2, 2013 5:43 AM

5 rounds
20 Ghd sit ups
2 beginner rope climbs for every 1 ascent (feet on floor)

Pull ups 10/7/6/6/5

Comment #68 - Posted by: D.S. at December 2, 2013 5:50 AM

Scaled using legs/foothold


Back off T-Giving road show, it's good to be home!

Great piece Chris C, thanks and please keep us updated!

Comment #69 - Posted by: james.patrick [M/51/66"/135] at December 2, 2013 5:52 AM

L1 at the Verve was fantastic! Cherie, Lindsey, Dave, Doug and Matt are an excellent team of coaches. Thank you!

Comment #70 - Posted by: Brandi at December 2, 2013 6:13 AM

5 rounds for time of:
- GHD sit ups x 20
- Rope climbs (leg less) x 3ascents
No GHD so did 20 reps of anchored decline bench med ball sit ups (4kg)
Rope climbs Rx'd
Time: 15:45

Comment #71 - Posted by: Simon Murray at December 2, 2013 6:16 AM

5 Rounds for Time:
15 GHD sit-ups
15 air squats
15 knees to elbows
15 pull-ups


The bar is COLD in 39 degree weather!

Comment #72 - Posted by: Jim R. 51/5'8"/160 at December 2, 2013 6:19 AM

Rx 29:12

Comment #73 - Posted by: Luke at December 2, 2013 6:34 AM

Massive thanks the Lvl 1 Coaches at Stockport, Steve, Jobst, Davs, Helzy, Hannu, Rob, all of you have yet again changed the lives of many. Keep up the passion, see you all at the Games! :)

Comment #74 - Posted by: Justin P. at December 2, 2013 6:38 AM

Five rounds for time of:
20 GHD Sit-ups
15 ft Rope climb, legless, 3 ascents (subbed 30 towel pull ups)
My result: 26:27
Done after thruster 2x7

Comment #75 - Posted by: Mik Fanguy at December 2, 2013 6:50 AM

5 rounds

25 GHD-SitUp
45 towel-PullUp

time 27:42

Comment #76 - Posted by: Simon at December 2, 2013 6:58 AM

Had an absolute blast at Crossfit Colosseum with Austin, Julie, Matt, Jason, Gregg and Joe. Thanks for being fantastic coaches and giving us an awesome seminar!

Comment #77 - Posted by: Will Hogendoorn at December 2, 2013 6:58 AM

Thank you to the Denver crew for a great weekend. The Chan's, David, Lindsay, and Doug treated us very well. Thank you for everything!

Comment #78 - Posted by: luke at December 2, 2013 6:58 AM

To the L1 Denver Crew: The Chan's, David, Lindsay, and Doug. Thanks for everything. It was a great weekend, truly.

Comment #79 - Posted by: luke at December 2, 2013 7:00 AM

Awesome time at the L1 seminar at CF EADO in Houston. Big thanks to instructors Rory, Natasha, Tosh, Eric, Austin and Jenn. I took so much from your teachings that will help personally and with my coaching. And as you can tell H-TOWN WANTS IT!!!!

Comment #80 - Posted by: Bobby Chavez at December 2, 2013 7:12 AM

My Crossfit instructors can beat yours up! Shout out from Htown level 1 cert at EADO. Eric, Austin, Tosh, Tasha, Jenn, Jonathan, and Rory were enthusiastic, passionate, knowledgeable, humorous, and motivating! Come visit me at the Houstonian anytime!

Comment #81 - Posted by: Matt Bwell at December 2, 2013 7:30 AM

Strength: Back squat 3x5 @ 270#.
DWOD: Complete 4 rounds of 30s isometric hold at the top of a ring push up and then 135# anyway overhead for max reps.

25 total reps overhead using push press (6,7,6,6, reps).

Comment #82 - Posted by: Gavin at December 2, 2013 7:40 AM

Thank you Aimee, Nicole, Wes, Keith, Rick and Donny for an awesome weekend. It was motivational, educational, inspiring and rather entertaining. You rock!

Comment #83 - Posted by: Yeva at December 2, 2013 7:43 AM

Big thanks to Denise, Phil, Simon, Kevin, and Mike for a great weekend in Seoul. You guys are amazing coaches and people! Hope you guys come back to Seoul soon!

Comment #84 - Posted by: Seb Schneider at December 2, 2013 7:49 AM


Comment #85 - Posted by: BW at December 2, 2013 7:53 AM

Thank you Karl, Nolan, Frederico and Drake for an excellent weekend in Basel. You were great instructors and created a fun and productive learning experience. I have a new appreciation for PVC drills based on how my legs feel today.

Comment #86 - Posted by: Naomi at December 2, 2013 8:02 AM


as rx'd 13:02

Comment #87 - Posted by: James Bobo at December 2, 2013 8:08 AM

What an amazing weekend at Crossfit Colosseum with Austin, Julie, Matt, Jason, Gregg and Joe. You guys were a fantastic group of coaches and I can't thank you enough for making it such a fun time!

Comment #88 - Posted by: Danielle Haskett at December 2, 2013 8:09 AM

Thank you Austin, Julie, Matt, Jason, Gregg and Joe!

Comment #89 - Posted by: Emir T. at December 2, 2013 8:47 AM

Chuck, Kristin, Ian, Lance, Gabe & Joe. Thank you for making this weekend such an awesome experience! It was great working with and learning from the 6 of you! "Hell Yeah!"

Steve, thank you for opening up your second home to us!

Comment #90 - Posted by: Danielle at December 2, 2013 8:52 AM

Greatly enjoyed the CF 1 course in Concord, NC. Chuck, Joe, Kristen, Ian, Lance, and Gabe were all outstanding instructors. Hard, but fun course that was very well organized and implemented. Steve great set up and location. HELL YEAH!


Comment #91 - Posted by: Scott at December 2, 2013 9:09 AM

Limited by 12' ceiling. Rest as Rx'ed.

Five rounds for time of:
20 GHD Sit-ups
12 ft Rope climb, legless, 3 ascents


Comment #92 - Posted by: Kevin C. (M/54/5'11"/176) at December 2, 2013 9:10 AM

Jim R.- I vote that you are allowed a pass to wear gloves!

Comment #93 - Posted by: Kevin C. (M/54/5'11"/176) at December 2, 2013 9:12 AM

Awesome weekend at the L1 in SD! Big thanks to Stephane and the team. Great mix of lecture, practice, workout and fun.

Comment #94 - Posted by: Tim F at December 2, 2013 9:20 AM

what is a GHD situp? thanks

Comment #95 - Posted by: Aglaroth at December 2, 2013 9:28 AM

Nolan + Karl + Frederico + Drake + crossfit Basel = great experience, great trainers, great place
Thank you for all guys.. Hope to meet you again soon!

Comment #96 - Posted by: Evagelos at December 2, 2013 9:36 AM

Big thanks to all the coaches at the Crossfit Del Mar level 1 certificate course. I have a whole new perspective on Crossfit and training. I can't wait to use what I learned to help others improve their overall health and life!

Comment #97 - Posted by: Michael Mortensen at December 2, 2013 9:56 AM

Had an awesome time at Manchester Level 1, learnt heaps to take away and start developing my coaching skills.
Thanks to Steve, Rob, Davs, Helzy, Jobst and Hannu who made the weekend top!

Comment #98 - Posted by: Beth at December 2, 2013 10:25 AM

Had a great time at the Houston L1 Trainer Course; really appreciate the diverse coaching staff and their patience.

Comment #99 - Posted by: Mike (1 of the 50 in the class) at December 2, 2013 10:39 AM


Subbed ascents with 15 pull ups using single ring

Comment #100 - Posted by: Craig Beveridge 39/M/5'11/210 at December 2, 2013 11:04 AM

I can not express how amazing it was being coached by Eric, Tosh, Rory, Jenn, Natasha, Austin, and Johnny this weekend! Crossfit has changed my life and continues to do so! I loved that y'all kept the classroom time interesting and I learned soooooo much about form/proper technique during the breakout groups!
From the bottom of my heart, THANK YOU!

Comment #101 - Posted by: Jolene at December 2, 2013 11:13 AM


Subbee rope climb for 30 pull ups


Comment #102 - Posted by: Maxime Brochu at December 2, 2013 11:14 AM

Scaled 4 rounds
20 GHD sit ups
3 15ft leg assisted ascent

Comment #103 - Posted by: John O'Toole at December 2, 2013 11:22 AM

17:42 rx

Comment #104 - Posted by: Kri$ at December 2, 2013 11:53 AM

Had a great weekend at the Level 1 at Crossfit Stockport. The instructors obviously love what they do and the passion comes across at every lecture and practical session. Huge thanks to Steve, Rob, Helzy, Hannu, Jobst and Davs for making it a great experience and good luck to everybody for the test results! Who would have thought a piece of pvc pipe could get so damn heavy!

Comment #105 - Posted by: Rab Paterson at December 2, 2013 12:14 PM

Drake, Fede, Karl and Nolan - was a great weekend in Crossfit Basel! Many good and helpful advices from great coaches! But Nolan, how comes that you appear in two pictures??? ;-)

Comment #106 - Posted by: Miriam at December 2, 2013 12:15 PM

17:20 - used legs after first set of rope climbs.

Comment #107 - Posted by: Andy Lock at December 2, 2013 12:22 PM

Five rounds for time of:
20 GHD Sit-ups
XX 15 ft Rope climb, legless, 3 ascents
Replaced rope with straight-bar, handled alternated,straddled pull-ups, 3 x 7 reps each round

= 15' 47"

Comment #108 - Posted by: David at December 2, 2013 1:03 PM

Babying my back with lots of scaling for as long as it takes

5 Rounds for Time:
15 GHD sit-ups, surprisingly these did not hurt
15 air squats
15 hanging knee raises
15 pull-ups with two bands


Comment #109 - Posted by: Glorybelle (F/44/5'5/135) at December 2, 2013 1:15 PM

18:52 - scaled

15 jumping/neg pullups sub for first three sets
15 weight-assisted pullups for last two

then bike 3 mi, row 1 mi, run 5mins

Comment #110 - Posted by: James (M/22/5'10/185) at December 2, 2013 1:24 PM

Thanks to Karl, Nolan, Fede, and Drake! Great weekend at CrossFit Basel - I had a blast!

Comment #111 - Posted by: Mera at December 2, 2013 1:26 PM

Thank you Karl, Drake, Nolan, and Fede for the absolutely fantastic experience at the L1 in Basel!!!!! You guys rock!!!!

Comment #112 - Posted by: Jessie at December 2, 2013 1:28 PM

@Jim R, I hope you don't mind I borrowed your version of today's WOD but with more scaling :)

Comment #113 - Posted by: Glorybelle (F/44/5'5/135) at December 2, 2013 1:34 PM

For all of you out there with no rope and no GHD here's what I did instead:
5 RFT (28:16)
5 Muscle Ups
20 TGUs - 1 Pood
My reasoning was that the rope climb was a tough upper body gymnastics move that would go pretty slowly, while the GHD SUs were going to be an explosive core move. I reversed it and did MUs - an explosive upper body movement and TGUs a slower core movement. 100 TGUs are not fun.

Comment #114 - Posted by: mlt at December 2, 2013 1:35 PM

Amazing CF LV1 seminar @ CrossFit Vienna the Loft. A huge thanks to Jonny, Anu, Jami, Wesley and Sebastian! Amazing two days!!!!!!!

Comment #115 - Posted by: Emma K at December 2, 2013 1:45 PM

105 kg
22 minuten en 50 seconds...!

Cool wod, my hands are still on fire.....!!!!

Gretige from Holland...!!!

Comment #116 - Posted by: Jouri W. at December 2, 2013 1:53 PM

To Danny, Zac, Ed, Ollie and the beautiful Kate.Thank you so much for your time, patience and for sharing all your knowledge with us all, we loved having you here in New Zealand. Great two days of almost one on one coaching :-)

Comment #117 - Posted by: Josie aka José at December 2, 2013 2:03 PM

11:34. Subbed towel pull-ups. Towel tore in half mid-way through round 3. Switched to strict pull-ups.

Comment #118 - Posted by: Matt von L (27/m/6'0"/190) at December 2, 2013 2:26 PM

5 rounds of:
20 pull-ups
4 pull-ups, 4 squats, 4 knee raises

Not the same but tough enough for a newbie

Comment #119 - Posted by: Joshw 37/6'/205 at December 2, 2013 2:30 PM

5 rounds of:
20 pull-ups
4 pull-ups, 4 squats, 4 knee raises x3

Not the same but tough enough for a newbie

Comment #120 - Posted by: Joshw 37/6'/205 at December 2, 2013 2:31 PM

31:21 Rx'd EXCEPT for the last two Rope climbs (ripped skin on that first rope ascent last round…) Next time.

Comment #121 - Posted by: Victor 26/175/6'1" at December 2, 2013 3:00 PM

Kevin C. Nice work!
Glorybelle you do what you have to do

Comment #122 - Posted by: D.S. at December 2, 2013 3:17 PM

Joe N. nice time

Comment #123 - Posted by: D.S. at December 2, 2013 3:18 PM


20 sit-ups
30 towel pull-ups


20 sit-ups
15 towel pull-ups

foram então estes 4rounds em 22min48seg

Comment #124 - Posted by: ricardo pedrosa at December 2, 2013 3:23 PM

5 round:
20 ghd sit-ups
10 rope pull-ups 19:08

Comment #125 - Posted by: Felipe at December 2, 2013 3:32 PM

Hey guys thanks for the good training last weekend!

Comment #126 - Posted by: Jared Whitman at December 2, 2013 3:42 PM

D.S.- Thanks much. Those are two moves that are in my wheelhouse.

Keep hitting those pull ups. You are doing great!

Comment #127 - Posted by: Kevin C. (M/54/5'11"/176) at December 2, 2013 3:46 PM

Did 5 rounds of 15 GHD's and 15 pull-ups. 9:50. Rope is out in a tree in the pitch dark and freezing rain.

Comment #128 - Posted by: Giraffestalker m/29/158lbs at December 2, 2013 4:00 PM

5 rounds:
40 sit-ups
20 Towel PUs

Comment #129 - Posted by: MAGNUS 28/5'8"/155 at December 2, 2013 4:13 PM

Thank you times a million to the CFL1 staff at Crossfit Del Mar in San Diego this weekend!! I learned so much and had such a great time!

Comment #130 - Posted by: Sarah H at December 2, 2013 4:22 PM


did have to use legs for hold on last rope climb set, hands were fried

Comment #131 - Posted by: TK M/45/5'9"/180 at December 2, 2013 5:04 PM

@DS, thanks for the positive support :)

Comment #132 - Posted by: Glorybelle (F/44/5'5/135) at December 2, 2013 5:05 PM

2013-12-02: 15:15. (1:50-3:46)

Comment #133 - Posted by: gs at December 2, 2013 5:07 PM


subbed 21 pullups for rope climbs


Comment #134 - Posted by: Boggs at December 2, 2013 5:11 PM

RX 18:48

Hands are shredded. Thank god it's back squats tomorrow.

Comment #135 - Posted by: Brent Fallon at December 2, 2013 5:18 PM

Such a badass weekend doing my level 1 cert! Best certification course I've taken in my fitness career so far. I talked with every client and trainer at my gym about my amazing experience today and told them all to jump on it! I'll keep spreading the best words about my time. Big shout out to Austin for help with my squat game, Gregg for my pressing series, Joe for the deadlifts and Sharon for all the good advice about where to go from here! Shout outs to Matt, Julie and Jason as well for all the lectures and demos and everyone for good vibes. You killed it!

Comment #136 - Posted by: Danny Martin at December 2, 2013 5:47 PM


Had to sub everything:

5 rds:
20 swiss ball situps
18 hands together pull-ups


Comment #137 - Posted by: Arthur at December 2, 2013 6:26 PM

5 rounds
20 GHD sit-ups
20 rope pull-ups


Comment #138 - Posted by: Tay (M/30/6'1"/195) at December 2, 2013 7:03 PM

15:25 only g

Comment #139 - Posted by: RBT 27/m/5'9"/165 at December 2, 2013 7:28 PM

15:25 only got 2 rounds, hands were done

2 rounds:
20 ghd sit-ups
45 towel pull ups

Comment #140 - Posted by: RBT 27/m/5'9"/165 at December 2, 2013 7:31 PM

19:22 rxd

Comment #141 - Posted by: Jake Kiddoo at December 2, 2013 8:10 PM

Rope at ~13'

Comment #142 - Posted by: phill 37°21'41"N 118°23'43"W at December 2, 2013 8:10 PM


Comment #143 - Posted by: rom m/31/189/91 at December 2, 2013 8:45 PM


Comment #144 - Posted by: phill 37°21'41"N 118°23'43"W at December 2, 2013 8:53 PM

21:40 Rxed.

Legless rope climbs got tough.


Comment #145 - Posted by: Mike M at December 2, 2013 8:55 PM



rx'd ish
had to make up a ghd out of a plyo box and crossbar of a squat stand.

Comment #146 - Posted by: David at December 2, 2013 9:12 PM

Big ups to all the instructors for an awesome fun filled action packed CF weekend! Mike G, Leah, Jenni, Doug, Johnny Mac…..I know I have forgotten some..sorry! I learnt so much and can't wait to put it into action! I think about armpits in a different light now..ARMPITS ARE SEXY LOL!! Keep on being fit and amazing :)

Comment #147 - Posted by: Chanda at December 2, 2013 10:53 PM

hve a great time with CF LV1 seminar last weekend @ CrossFit sentinel dt.\
thanx to all of guys.

Comment #148 - Posted by: jojo at December 3, 2013 2:42 AM


Rxd in 15:58

Comment #149 - Posted by: Jon Craig at December 3, 2013 3:23 AM

Awesome group of coaches that came for the level 1 cert at CrossFit Vitality in Concord. Chuck, you group did great!

Comment #150 - Posted by: DJ at December 3, 2013 4:26 AM

YOU GOT TO WANT IT TOSH!...DO YOU?...LOVE IT BROTHER! Awesome job this weekend guys in Houston, Texas at the EADO Box. I was extremely impressed with your knowledge in biomechanics, and your passion for fitness. Eric, my hats off to you for your leadership, and for making it clear this program is not just for elite athletes, but for your grandmother too. Rory, you are IT girl!...many times I lost focus starring at your you are just IT! Natosha, from day one your smile brightened up the room, and without you on that box, both days, being the illustration, a lot information in biomechanics would have been lost, thank you. Jenn, I am blessed to have met you, and to have had time under your instruction. I only had one segment with you, but your knowledge and your humbleness radiates. Jonathan, thank you! I still hear your voice, "I know you got more than that Mike"...oh, and let's don't forget during the Thrusters and Burpees WOD, when I was at the end of my rope, you called a "NO REP" on you! BIG MAN AUSTIN...what the hell brother, get that FRAN time, just kidding, thank you! and last but definitely not least, TOSH, you are the MAN! LOVE IT! I think I relate to you the most, I strive to be that enthusiastic in my training. I mostly work with kids in speed and strength, and your passion is what I hope I bring everyday...which is not an easy thing to do!...THANK YOU!


Comment #151 - Posted by: Mike Babin at December 3, 2013 4:54 AM

21:09. Had to use legs on the third rope climb of each round. Grip was going! Been following CrossFit Football for 12 weeks. Coming back to the mainsite for the constantly varied piece. Anyone looking to get stronger in your lifts CrossFit Football works!

Comment #152 - Posted by: Kurt at December 3, 2013 4:56 AM

Five rounds for time of:
20 GHD Sit-ups
17'ft Rope climb, legless, 3 ascents (2 rounds)
17'ft Rope climb, using legs 3 ascents (rounds 3-5)


Comment #153 - Posted by: Rowan (M/49/5'5"/150) at December 3, 2013 5:25 AM

17:30 as Rx'd

Comment #154 - Posted by: cole at December 3, 2013 6:06 AM


Comment #155 - Posted by: Ronin at December 3, 2013 6:19 AM

Thank you so much guys at Crossfit Reebok09 Danny, Zac, Ed, Ollie and Kate, I had an AMAZING time over the 2 days and was sad to see it all come to an end!

Comment #156 - Posted by: CJ Withey at December 3, 2013 6:36 AM

20:33 as rx'd. ascents were legless but used legs on descent.

Comment #157 - Posted by: Kyle Bisceglie 46/m/5'10"/180 at December 3, 2013 7:42 AM



10 strict pull ups per ascent.

Comment #158 - Posted by: MilesForks at December 3, 2013 7:47 AM


5 rounds:
15 [makeshift] GHD situps
15 towel pull-ups (last 3 sets were jump assisted; grip needs tons of work, or I just need to get a rope)


Comment #159 - Posted by: Dave H at December 3, 2013 7:58 AM

Five rounds for time of:
20 GHD Sit-ups on ball w feet anchored
15 dead hang pullups


Comment #160 - Posted by: Bells at December 3, 2013 8:21 AM


Comment #161 - Posted by: myles456 at December 3, 2013 8:35 AM

5rounds: GHD/ rope climbs, Used legs on last 3 rounds. 15:10. 42/183/94kg OARMAARM!

Comment #162 - Posted by: John Mann at December 3, 2013 8:56 AM

16:49. GHD off box squat box with feet under dumbbell rack. Brought body to just below parallel and back up. 15 close grip jumping pullups.

Comment #163 - Posted by: Elliott Harding at December 3, 2013 11:13 AM

Awesome experience at the L1 training in H town! The trainers( Eric, Tosh, Rory, Natosha, Austin, Jen, Johnny) were amazing and I learned so much about my form & technique which is priceless! All I can say is "nice nice" 😉

Comment #164 - Posted by: Michelle at December 3, 2013 11:14 AM

15:15 as Rx'd - used feet for decents

Comment #165 - Posted by: Jetté 44/M/5'11"/175 at December 3, 2013 11:22 AM

5 rounds
20 sit-up
3 rope climbs, using legs
400M run



Comment #166 - Posted by: Stubs at December 3, 2013 11:56 AM

Concord NC L1 was an ecellent investment! Coach Chuck ran the show keeping everything on time and flowing. his crew was Kristen, Ian, Joe, Gabe and Lance. The only one I didn't get one on one instruction from was Gabe. The rest were stellar examples of what a CF coach should be, professional, attentive, knowledgeable, personable and able to make spot on corrections that encouraged each athlete to be able to perform better movements.

Comment #167 - Posted by: James at December 3, 2013 12:12 PM

5 rounds
20 GHD
15 Strict pullups

Comment #168 - Posted by: bowman 35/M/5'8"/170 at December 3, 2013 12:48 PM

I'm coming to the comments late, so I'm sure my remark will be buried and unnoticed, but I must leave it on here anyway. The video with Tony Blauer about 'choice speech defuse' isn't so much about what you choose to say in terms of the words, it's how you choose to address the person, confront the person, etc. If you pay her/him respect, chances are you will be respected in kind. The choice to talk about the tats is good, but it could be any number of respectful things. It's the Golden Rule, plain and simple. Treat people how you in turn would want to be treated. If, however, they choose to not respond with the same level of respect, then they have proven themselves untrustworthy and the situation must be reassessed. The rule then becomes, treat people in the manner to which they've earned, anything from ignoring the person and walking away, to physically dealing with that person if the situation warrants. But there is still no reason to abuse them unnecessarily, whether they seem to deserve it or not. Only if they've taken the extreme steps to have truly earned abuse, which should be quite rare.

Comment #169 - Posted by: Ken Elliott at December 3, 2013 1:09 PM

5 rounds of
20 ghd situps
10 L pullups


Comment #170 - Posted by: Kevin McClellan 52 at December 3, 2013 3:56 PM

M 43/185/6'
12.54. 20 incline sit-ups and 30 towel pull-ups.

Comment #171 - Posted by: Mike at December 3, 2013 4:19 PM

10:18 Rx'd

Comment #172 - Posted by: DLW M/47/179lbs/6'0" at December 3, 2013 5:07 PM

Nate - 20 GHP Sit-ups + 30 towel pull ups: 5 Rd's @ 12:15

Karey - 20 GHP Sit-ups + 20 towel pull ups: 5 Rd's @ 12:15

Comment #173 - Posted by: Nate at December 3, 2013 5:42 PM


Comment #174 - Posted by: B. Rhaly at December 3, 2013 5:45 PM

A big thanks to the Lv1 seminar staff that taught me at Crossfit Del Mar, a bunch of great people and effective teachers.

Comment #175 - Posted by: Rob at December 3, 2013 6:34 PM


5 RFT of:
20 situps (abmat, unanchored).
6 beginner rope climbs.


Comment #176 - Posted by: Jose-Luis Morales at December 4, 2013 10:16 AM

subbed 15 strict towel pullups for rope climbs

Comment #177 - Posted by: Tormod at December 4, 2013 10:45 AM

Thanks to Aimee, Nicole, Wes, Keith, Rick and Donny for an amazing weekend! It was a great time and I learned SO much! Thankful for ques to my technique and how to break it down more! Loved my experience!

Comment #178 - Posted by: M. Love at December 4, 2013 12:48 PM

3 mile run..
5 Rounds
15 Back Extensions
7 PullUps
Good Workout

Comment #179 - Posted by: dyagg at December 4, 2013 1:22 PM

5 Rounds
20 GHD sit ups
1 - 15' rope climb without legs

Comment #180 - Posted by: ChuckB 55/5'11"/155 at December 4, 2013 5:24 PM

ghd situps (fitball), 13 feet rope

Comment #181 - Posted by: lucio1928/41/182/95 at December 4, 2013 6:05 PM


15 minutes
had to do V-sit ups as no where to do ghd sit ups. Those rope climbs got hard really quickly.

Comment #182 - Posted by: brad at December 5, 2013 5:37 AM


Comment #183 - Posted by: Troy at December 5, 2013 6:02 PM

Five rounds for time of:
15 GHD Sit-ups
15 ft Rope climb, 1 ascent


Comment #184 - Posted by: Sinal M/34/5'9"/210 at December 5, 2013 8:46 PM

50ghd 12pull ups,40ghd 12pullups,30ghd 12pullups,20ghd 12pullups,10ghd 12pullups
total time 15min

Comment #185 - Posted by: Javier at December 6, 2013 12:59 AM

20 GHD (sit ups last rd)
8 rope pulls, 5 T2B each ascent


Comment #186 - Posted by: ART/M45/5'5"/150 at December 6, 2013 2:58 AM

Three rounds for time of:
20 Med ball Sit-ups
2 Rope climbs

Guys used 14# med ball/Girls used 10# med ball

Lil Kim 2:48 (2 rounds)
Bubs 4:30 (10 GHD)
Amanda 4:29 (lay down)
Katie B 4:13
Alison 5:04
JZ 3:43
David 3:29
Ricky 4:03
Connor 4:50
Jack 6:29
Josh 6:45
Mr. Wonsil 6:54 (1/2 lay down)
James 6:08
Elizabeth 4:03
Jacqueline 4:57
Wendy 6:42 (lay down)
Heather 6:46 (lay down)
Erin 6:41
Megan 6:25
Amy 6:43
Mama V 5:02 (lay down)
Jen 5:08 (lay down)
EP 7:35
Crystal 7:31
Carter 6:15 (half climb)
Tara 4:27 (lay down)
Kyle 5:32 (;ay down)
Roland 6:20 (lay down)
Collin 7:21
Mr.Carey 7:54
Pudge 7:44
Jason 3:35

Comment #187 - Posted by: Champions Club at December 6, 2013 5:25 PM

RX 24:13

Comment #188 - Posted by: Mark Salzman at December 9, 2013 6:58 AM


Five rounds for time of:
400m run
15 ft Pole climb, legless, 3 ascents


Climbed the rope (with knots) 5 times and switched to the pole after that for an easy slide down (using my legs).

Comment #189 - Posted by: Memuc at December 12, 2013 12:32 PM

M/38/178/82 Kg.

Wod 131202 Risultato 21' 48"
Five rounds for time of:
20 GHD Sit-ups (sostituito con panca declinata a 60 ° e slamball 4kg.
15 ft Rope climb, legless, 3 ascents ( sostituito con elastico )

Comment #190 - Posted by: cristian rollo at December 15, 2013 7:13 AM

Walked away from the LVL 1 Cert in Reston with a lot more knowledge. I was able to better some of my skills, find "chinks" in areas I was unaware of, but more importantly pick up some coaching and critiquing cues to help other. The coachs definitely were able to display different styles of coaching and ways to approach technique flaws, which is what I was looking forard to. It does no good if you can do certain movement, but can explain it to everyone else.

Also talked to the coachs about other coarses provided such as crossfit kids and gymanstics, and am looking forward to one day attending them.

Thank you so much for such a great weekend. Truly a stellar team.

Comment #191 - Posted by: Joshua Gavarrette at December 19, 2013 8:06 AM



Comment #192 - Posted by: FoosMyo at December 20, 2013 8:54 AM

Five rounds for time of:
- 15 GHD Sit-ups
- Subbed 5 pull-ups (each hand) for each legless rope climb


Comment #193 - Posted by: Artur G at December 22, 2013 9:34 AM jeremy scott adidas

Comment #194 - Posted by: adidas jeremy scott wings at January 3, 2014 9:49 PM jeremy scott wings

Comment #195 - Posted by: adidas jeremy scott at January 4, 2014 9:27 AM

10 jumping rope pu per ascent



Comment #196 - Posted by: phat boi at January 7, 2014 12:02 AM

subbed 20 push-ups and 15 pull-ups per round


Comment #197 - Posted by: Manchild at January 15, 2014 6:19 AM

5 rounds

20 sit-ups
45 towel pull ups


Comment #198 - Posted by: Matt W at March 15, 2014 7:37 AM


Comment #199 - Posted by: Doug at September 5, 2014 6:53 PM
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