December 16, 2013

Monday 131216

Five rounds for load and time of:
15 Handstand Push-ups
5 Deadlifts

Post load and time to comments.

VerveL1_ArcticL1_NorCalL1_UteHolladayL1_NorthAtlantaL1_KOPL1_FreedomL1_SSL1_OneL1_EaDoL1_OfficineL1_CentrumL1_ThamesL1_RocksL1_PTYL1_StockportCPC_MorristownCPC_EthosCFK_FXCFK_th.jpg

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CrossFit Level 1 Certificate Courses: CrossFit Verve, Arctic CrossFit, NorCal CrossFit, Ute CrossFit Holladay, CrossFit North Atlanta, CrossFit King of Prussia, CrossFit Freedom, CrossFit SS, CrossFit One, CrossFit EaDo, CrossFit Officine, CrossFit Centrum, Thames Reebok CrossFit, CrossFit Rocks, CrossFit PTY.
CrossFit Coach's Prep Course: CrossFit Stockport, CrossFit Morristown.
CrossFit Kids Courses: CrossFit Ethos, CrossFit FX.


"Waiting to Launch" with Cara Heads Slaughter and Christy Phillips Adkins - video [ipod] [mov] [HD mov]

Posted by Pukie at December 16, 2013 5:00 PM
Comments

Amazing CF Kids seminar. Inspirational!

Comment #1 - Posted by: Tom Scoble at December 15, 2013 5:12 PM

What is the goal for the deadlift? 5 Rep max?

Comment #2 - Posted by: Kate at December 15, 2013 5:12 PM

Great video as always. What do you do if you have really long arms that hit the end of the bar and really short torso. Is it okay to bend your arms then or is there another technique? I am71 inches tall and have a 78 inch reach.

Comment #3 - Posted by: jimbelch at December 15, 2013 5:21 PM

So inspired and fired-up after level 1! I love CrossFit! Thanks for hosting us, EaDo. What an amazing box. And thanks to the super seminar team for the expertise and energy :-)

Comment #4 - Posted by: Jessica at December 15, 2013 5:48 PM

It was a AMAZING!! Weekend in CFPTY

Comment #5 - Posted by: Santiago López pty at December 15, 2013 5:50 PM

L1 Cert class in SLC, amazing experience with incredible people! #2014openbeards all around

Comment #6 - Posted by: Rob at December 15, 2013 5:58 PM

Awesome level one cert put on by a great staff of trainers and great facility at Crossfit KOP. Thanks James, Dave, Courtney, Rob, Garrett, Gregg and Vadim!

Also enjoyed meeting and working with all my fellow classmates. Awesome people; awesome experience.

I'll never forget what it means to have a muted hip; thanks Sandra ;-)

Comment #7 - Posted by: Murphinator - M/ 5'10"/ 185lbs at December 15, 2013 6:03 PM

CF CPC @ Morristown a great coaching experience. Thanks Dennis, Jenn, Nicole and Keith for the instruction, critique, feedback and guidance.

Comment #8 - Posted by: Mike MacDowell at December 15, 2013 6:04 PM

CF Utah rocks! Thanks to the most badass coaches in Crossfit!

Comment #9 - Posted by: Ian at December 15, 2013 6:09 PM

Unbelievable weekend at Ute Crossfit Holladay, UT. Phenomenal instruction, fantastic facility and an awesome group of friendly passionate crossfitters. Thanks for everything!

Comment #10 - Posted by: Scott at December 15, 2013 6:10 PM

Such a great weekend at Ute CrossFit Holliday!! So fun, informative and inspiring. Chris Spealler is hilarious! Laughing and learning. That's what it's about, folks! Thanks for an amazing L1 Trainer experience!!

Comment #11 - Posted by: Leisa at December 15, 2013 6:36 PM

Thanks for a great experience at Ute Crossfit Holladay L1 Cert. Staff made it fun and enthusiastic, Awesome instruction from Margaux and all the beards Chris, Doug, Eric, and Adrian. Thanks for openly sharing your talents and skill.

Comment #12 - Posted by: Art Erickson at December 15, 2013 6:59 PM

Had a great time at The Coaches Prep Course in Morristown! Needed some motivation to get out of my funk as we can all fall victim to. Will take back what I learned and pass it onto my Coaches at CrossFIt Athleo. Dennis, Jenn, Nicole, and Keith THANK YOU so much for doing what you do best.. I'm inspired.

Marek

Comment #13 - Posted by: Marek at December 15, 2013 7:14 PM

Good times at the L1 Training @ Ute Crossfit Holladay. The training staff were all awesome and the lectures, demos, and wods were excellent. But burpees still suck.

Comment #14 - Posted by: Danny B. at December 15, 2013 7:19 PM

Coach's Prep Course at CF Morristown: Great class with awesome people! It was inspiring to see the amount of passion and dedication in both the instructors and participants, hope to see you all again one day!

Comment #15 - Posted by: Garvin Yu at December 15, 2013 7:24 PM

Awesome weekend at Ute Cross Fit! Great instructors! Couldn't have asked for a better experience.

Comment #16 - Posted by: Nate at December 15, 2013 7:25 PM

Did my level 1 cert on the 7th-8th of dec at Melbourne and just found out that I passed. Thanks again to Danny Lily Drummond Ed Ollie Sara and Matt can't thank you guys enough, good luck to everybody else that was there.

Comment #17 - Posted by: Wayne at December 15, 2013 7:32 PM

We definitely had the "A" team over at NorCal this weekend! Thanks for providing such a great staff for our L1. Professional, educational, and fun!

Comment #18 - Posted by: Lindsey La Dew at December 15, 2013 7:48 PM

Great L1 course put on in AK at Arctic Crossfit. Thank you to the instructors, Todd, Chris, Katie, Jason, Jesse and Dave. What a amazing group of people.

Comment #19 - Posted by: Eric T at December 15, 2013 7:56 PM

Im going to love this workout. Im going to do this with 305 pnd deadlifts and strict hspu.

Comment #20 - Posted by: Earvin at December 15, 2013 7:58 PM

Great L1 course at Crossfit PTY awesome weekend

Comment #21 - Posted by: juan jurado at December 15, 2013 8:13 PM

Awesome Level 1 at NorCal CrossFit this weekend in San Jose, CA!!!! Thank you so much to the amazing training staff this was such an unbelievable experience.

Comment #22 - Posted by: Darrell L at December 15, 2013 8:17 PM

The CFKids seminar was absolutely great! Jon, John, Meaghan and Connor were professional and knowledgable! They did an amazing job and I learnred so much from them! Thank you!

Comment #23 - Posted by: Christine at December 15, 2013 8:20 PM

Coach's Prep @ CrossFit Morristown was an awesome learning experience. Thank you Nicole, Dennis, Jenn, and Kieth for all the direct feedback and great instruction. Solid group of passionate crossfitters to work with, both in the instruction and participants.

Comment #24 - Posted by: Caleb Callahan at December 15, 2013 8:28 PM

Great Cert at Ute CrossFit In SLC you were all awesome students and instructors. Thanks for the inspiration and education to help me live my dreams.

Comment #25 - Posted by: Tyler E. at December 15, 2013 8:34 PM

Great CrossFit Kids seminar at CF Ethos. Great staff. Very informative. I'm so excited to share CF with the youth!!!

Comment #26 - Posted by: Freddie at December 15, 2013 8:48 PM

@HQ, excellent video. Patience before the explosion is key. Something I struggle with.

Comment #27 - Posted by: Gavin at December 15, 2013 8:56 PM

Loved the CFK cert at Crossfit Ethos this weekend. John, Jon, Meaghan, Conner, and the intern (I FORGOT HER NAME....mariah???)...were all AWESOME! I learned so much from them, and it was invigorating to learn how to teach kids to be healthy and most of all to have FUN! I think we as adults forget why we do CF...healthy, fitness and most of all FUN! We have the opportunity to teach kids how to be better and live a life that we all dream they should have. Thanks again for the great seminar, I loved having the "old school" guys teaching us!

Comment #28 - Posted by: Ariana at December 15, 2013 8:59 PM

Great CrossFit Seminar!!! Thanks too Todd, Chris, Katie, Jason, Jesse and Dave! Thank you very much for taking a chance with us here in Alaska. I use to think CrossFit was just another type of workout but now thanks to you guys I relize that it is much more than that! Big Fan Of UFC "Jason", Also "Jesse" funny guy if he cant make you laugh you just need to leave "Your Welcome". Katie your legs made me feel like less than a man so thanks haha... thanks agian guys!!

Comment #29 - Posted by: William at December 15, 2013 9:07 PM

Gear lvl 1 cert here at arctic crossfit in anchorage alaska! Learned a lot and received a lot of tools that I'm excited to use!! Thanks to all the coaches and the awesome seminar!

Comment #30 - Posted by: Mark s. at December 15, 2013 9:43 PM

Amazingly awesome weekend at Arctic Crossfit! Huge thanks to the L1 Trainers! Katie, Dave, Todd, Chris, Jason, and Jesse, you guys did a phenomenal job!! An experience I'll never forget!!

Comment #31 - Posted by: Mike C at December 15, 2013 10:14 PM

An amazing weekend at crossfit verve! Learned so much information that I can't wait to apply! Couldn't imagine better instructors!! Thanks to everybody that calls verve home for letting us use your gym for the weekend!

Comment #32 - Posted by: Zack at December 15, 2013 10:19 PM

Yaaay! Thanks for an awesome weekend :-) Great coaches! Wish all the best to everyone

Comment #33 - Posted by: Lisa Olsson at December 15, 2013 10:23 PM

Thank you for everything that you sent me, wonderful day to have known of the true professionals .. Milan numbers ONE ....

Comment #34 - Posted by: Enzo Borrelli at December 15, 2013 10:36 PM

Thanks to all Jami and all L1 staff at Reebok Crossfit Thames. Had an informative and most importantly fun weekend - learnt much to begin improving others as a coach and myself.

Will hit this WOD later.

Comment #35 - Posted by: Chris 0.5p at December 15, 2013 11:29 PM

What an amazing experience! Great coaches, great lectures, 2 days incredibles! Thanks Crossfit for this awsome experience the "euro crew" was indescrivible!

Comment #36 - Posted by: Daniele Meotti at December 15, 2013 11:34 PM

amazing level 1!

Comment #37 - Posted by: iker at December 15, 2013 11:42 PM

Thanks to Jami, Anu, Matthew and Simon - brilliant seminar staff/trainers/people @ RBK CF Thames this past weekend. My hammies are still telling me about it! Hope everyone got home in one piece.

Comment #38 - Posted by: David at December 16, 2013 12:06 AM

Great Cert Lev1 in CrossFit Officine in Milan!
Big Coach Karl and Europe Crew!!
Thanks for all!!

Comment #39 - Posted by: Maurizio at December 16, 2013 12:44 AM

Great course...great people...thanks!!!!...GRAZIE!!!

Comment #40 - Posted by: Davide at December 16, 2013 12:55 AM

Hello from Sweden!
First time I´m writing here, but been doing some of the WODs from the mainsite for six months. Will try to post here from now on.

Five rounds of
15 HSPU strict
5 Dead lift 300 Ibs

TIME: 10m57s

Comment #41 - Posted by: Tomas 39yo/154/5ft10in at December 16, 2013 1:03 AM

Great course and great staff @ CrossFit Officine!!! Thanks!

Comment #42 - Posted by: Marco Cotena at December 16, 2013 1:56 AM

great course @officine!! Thank you guys!!

Comment #43 - Posted by: thomas at December 16, 2013 1:59 AM

5 rnds for time
30sec handstand holds
110kg deadlift x 5

9.21min

Comment #44 - Posted by: seamus (30/m/183cm/95kg) at December 16, 2013 2:08 AM

225lbs @ 10:42 rx

Comment #45 - Posted by: gb 46/m/71"/185# at December 16, 2013 2:54 AM

5 Rds
15 x HSPU
5 x DL @245lbs
14:24

Comment #46 - Posted by: Mark F. at December 16, 2013 3:15 AM

One of the best experiences in life...Level 1 Cert in Milan: RCF OFFICINE and EUROCREW rule!

Comment #47 - Posted by: Ludo at December 16, 2013 3:24 AM

6:00, 5rd of 15 DL at 185#, 15 HSPU Progressions

Comment #48 - Posted by: Diff M/44/5'10"/220 at December 16, 2013 3:50 AM

Great Coaches Prep in Morristown. Just when I think I have it all figured out I find out how much I don't know. Dennis, Jenn, Nicole and Keith you guys ROCK!! (Did I get that right Dennis?) Thanks to all the participants for helping continue to stoke the fire that burns, anytime you are in Landing, NJ visit me at Landing Crossfit and we will throwdown!!!

Comment #49 - Posted by: George Young at December 16, 2013 4:18 AM

Body was in pain today so I took it light. Subbed pushups with feet on bench and 135# DL.

9 minutes

Comment #50 - Posted by: ScooteR at December 16, 2013 4:30 AM

Awesome weekend at CF North Atlanta for the L1 training course. Extremely informational and an excellent/Very helpful seminar staff of Chuck, Leah, Donny, Adrian, Yurii, Rick, and Russell. Looking forward to seeing some of them back in the regionals this coming year. Thanks again for the great experience and thanks to CFNA for allowing us to use their box and equipment.

Comment #51 - Posted by: Will Minter at December 16, 2013 4:35 AM

Awesome time at Crossfit Freedom. Thank you to the Lvl 1 Trainers. You guys were Awesome!!!!

Comment #52 - Posted by: CJ at December 16, 2013 4:39 AM

10:01 with 275

Comment #53 - Posted by: Tyler Scott at December 16, 2013 5:12 AM

(5-4-3-2-1 reps of Squat, Push-up) + 15 Kettlebell Swings, 1.5 pood

Five rounds for time:
15 HSPU, kipping to Abmat
5 Deadlift, 225#

12:18

50 Sit-ups

Comment #54 - Posted by: Joe Northside m/35/70"/200 at December 16, 2013 5:18 AM

Awesome time this weekend at CF North Atlanta for the L1 training class. The experience was beyond what I expected. The seminar staff was very informational and knowledgable. I want to thank Chuck, Leah, Donny, Russel, Adrian, Rick, and Yurri for taking the time to teach us the fundamentals to bring back to our boxes to help not only us but our athletes. Wall squat therapy is no joke and never thought a PVC pipe could get to be so heavy. Also, wanted to give a big thanks to CFNA for letting us use their box and equipment.

Comment #55 - Posted by: Will Minter at December 16, 2013 5:23 AM

F/52/5'6/116
5 rounds for load and time
9:36 @ 135#
Strict hspu first 4 rounds
Last round mixed with Kipping

Pull ups 10/8/6/6/6
50 overhead squats 45# for quality

Comment #56 - Posted by: D.S. at December 16, 2013 5:25 AM

Filtered

Comment #57 - Posted by: D.S. at December 16, 2013 5:27 AM

Thank you Erik, Matt, Abi, Ian, Nuno, and Nadia for their terrific presentations this past weekend in Houston. I learned much and had a lot of fun.

Comment #58 - Posted by: John at December 16, 2013 5:31 AM

This course was incredible! The staff was motivated and absolute subject matter experts. I would highly encourage any and all to be trained by this training staff!

Comment #59 - Posted by: William Stone at December 16, 2013 6:24 AM

5 RFT:
15 mod HSPU (4/11, then 2/13 HSPU/piked push up)
5 deadlift, 230#

14:03

Comment #60 - Posted by: Jim R. 51/5'8"/160 at December 16, 2013 6:29 AM

40th Birthday

Fran

5:03

PR by 3 minutes.

Comment #61 - Posted by: D. Peterson at December 16, 2013 6:42 AM

17:02 275 dl

Comment #62 - Posted by: Brandon at December 16, 2013 6:52 AM

crossfit specialty gymnastics course in Cincinatti Dec 14,15 was a very good, outstanding course. Sean Linde and Dusty Hyland had infectious enthusiasm and provided a wealth of information. This course is highly recommended for those with an interest in gymnastics. We were fortunate to have both of these gifted individuals as well as their support team Jesse, and Kevin Montoya for the weekend-

Comment #63 - Posted by: m weiss at December 16, 2013 6:54 AM

19:59 140KG DL

Comment #64 - Posted by: Mike at December 16, 2013 6:58 AM

5 rds
15ish mod hspu
140 Dl

Comment #65 - Posted by: mjd at December 16, 2013 6:58 AM

15:45 Rx. 130 kg.

Comment #66 - Posted by: Shane at December 16, 2013 7:17 AM

RX 9:32 @ 345lbs.

Comment #67 - Posted by: Sandbox at December 16, 2013 7:17 AM

Such an amazing weekend at CF Southside in Jacksonville, FL. Learning the science behind what we do opened my eyes to a whole new aspect of CrossFit. Thank you Austin, Joe, Lance, Chris, Kevin and Meagan for an unforgettable experience.

Comment #68 - Posted by: Courtney at December 16, 2013 7:26 AM

Great time in SLC at Ute CrossFit with Kris Kringle, Scurvy Beard Spealer, and the rest of a great team of instructors. You guys were awesome. Thanks

Comment #69 - Posted by: Ryan at December 16, 2013 7:29 AM

5 rds with 185 lb DL (should've gone heavier) and mod HSPU's (feet on dryer), 11:33

Comment #70 - Posted by: RussA at December 16, 2013 7:42 AM

Shout out to the CF Kids staff and CF Ethos for hosting us this weekend for the CF Kids Trainer Course. I'd say the MOST valuable of CF Courses! 5 Star Rating from Me! Thank you, everyone!

Comment #71 - Posted by: Dione Surdez Oliver at December 16, 2013 7:48 AM

M/29/165/6'0"

as RX'd 11:08 DL @ 275 & Kipping HSPU

Comment #72 - Posted by: James Bobo at December 16, 2013 7:56 AM

Thanks for a great weekend and L1 course at Artic Crossfit! Big thanks to all the instructors: Todd, Katie, Chris, Dave, Jesse & Jason. You guys rock! Glad we had some legit snow for the picture. :-)

Comment #73 - Posted by: Amanda at December 16, 2013 8:02 AM

DL @ 385
Rx'd 15:10

Comment #74 - Posted by: Conor Henry at December 16, 2013 8:11 AM

Props to the kid from King of Prussia with the Red Fang tee. He knows music.

Comment #75 - Posted by: Ken Elliott at December 16, 2013 8:13 AM

Crossfit Level 1 Officine
Great Job guys

Comment #76 - Posted by: Emiliano at December 16, 2013 8:16 AM

I had an awesome time at CrossFit North Atl. Level 1 course this weekend. Thanks to all the coaches: Chuck, Russell, Rick, Donny, Leah, Yurii, and Adrian. Outstanding!

Comment #77 - Posted by: James at December 16, 2013 8:22 AM

Strict HSPU
120kg DL
18.12

HSPU TOOK A LONG TIME AFTER ROUND 2

Comment #78 - Posted by: Marc 43 200 6' at December 16, 2013 8:38 AM

What a great weekend at Ute Crossfit Holaday!!! The staff was amazing and so inspiring.

Comment #79 - Posted by: Kevin at December 16, 2013 8:42 AM

Thank you to the great staff (Matt, Cherie, Nicole, Kelly, and Nick) and people at CrossFit Verve for an awesome weekend!! Great all around level 1 experience!

Comment #80 - Posted by: J Todd at December 16, 2013 8:59 AM

22:26 switched to pike after round 3

Comment #81 - Posted by: Matt M M/29/5'11'' at December 16, 2013 9:08 AM

115# shoulder to overhead
235# DL

14:10

Comment #82 - Posted by: James M/31/5'7"/160 at December 16, 2013 9:34 AM

The L1 trainer certification course at Ute CrossFit Holladay (Utah) was fantastic. Quality instructors, great facility and a great feeling of community.

Comment #83 - Posted by: Nan Bassett at December 16, 2013 9:35 AM

Five rounds:
15 Handstand Push-ups, feet on Smith machine bar
5 Deadlifts, at body weight

7:35

Finished with 100 anchored, abmat sit-ups 1:57 (PR)

Comment #84 - Posted by: Kevin C. (M/54/5'11"/177) at December 16, 2013 9:37 AM

Scaled to:
5 rounds for time of 80# push press 15 reps
225# dead lift 5 reps
8:14

Comment #85 - Posted by: ChuckB 55/5'11"/155 at December 16, 2013 9:44 AM

M/175/6'0/30

14:23.
@ 255lb DL

I need to purchase shin guards. Every time I do DL, I destroy my shins

Comment #86 - Posted by: Luis Estrada at December 16, 2013 10:00 AM

Such and AMAZING group of people! The L1 Seminar Staff - Katie, Dave, Todd, Chris, Jason, and Jesse - are so inspirational, talented, driven and all around a down to earth, no bull, hilarious and wonderful group of individuals. This past weekend has revamped my drive to better myself and those around me. If my office hasn't hated hearing about CrossFit before (b/c we all know the first rule of CrossFit is to always talk about CrossFit) they will surely hate hearing about it now.
I will surely be reaching my goals, helping others reach their goals and possibly look into what I can do to make it to the L1 Seminar Staff to hopefully be the one inspiring the minds of people who are like me and striving for a goal/new lifestyle.
I look forward to more seminars heading up to ALASKA!
Thank you so much CrossFit!

@ArcticCrossFit

Comment #87 - Posted by: Hilary Tebo at December 16, 2013 10:00 AM

14:57 Rx'd at 275

Comment #88 - Posted by: james.patrick [M/51/66"/135] at December 16, 2013 10:03 AM

12:53 as rx;d
DLs at 315
-Transitions were slow, I am still sick, so I was winded for sure.

Splits:
:53/2:19/2:40/3:08/ 3:52

Comment #89 - Posted by: MAGNUS 28/5'8"/155 at December 16, 2013 10:05 AM

12:28. Rx. Dl at 295

Comment #90 - Posted by: Kenny. 38/5'9"/210 at December 16, 2013 10:30 AM

NorCal CrossFit level 1 was AWESOME! The amount of information and attention to movements that the staff put into every part of the weekend is unbelievable. I am starting today off with AIR SQUATS keeping my knees back! Every time I lift I will be hearing the voices of the staff, Bobby knees back, elbows up, knees back, knees back! Thank you for helping me build my foundation in CrossFit. Each one of you is an inspiration thank you for sharing your passion!

Comment #91 - Posted by: Bobby at December 16, 2013 10:38 AM

9:51 Rx 250 DL

Comment #92 - Posted by: Brooksie at December 16, 2013 10:43 AM

9:25
100 kg deadlift

Comment #93 - Posted by: Fred 39/176/78 at December 16, 2013 10:56 AM

Awesome weekend at Ute Crossfit Holladay! Great trainers who are obviously passionate about what they do! Thank you for the amazing weekend!

Comment #94 - Posted by: Alicia at December 16, 2013 10:57 AM

34/M/230

As RXd; 355# DL: 12:12

Comment #95 - Posted by: CAM at December 16, 2013 11:04 AM

Thank you Jami, Simon, Anu, Matt and little monkey man for the best weekend ever! Learned so much and thanks to you guys it was absolutely horrible to get to the airport due to sore hamstrings. But I loved it!

Thanks again!
Cheers
Frida (Who did a thruster straight on her nose and squeaks each time she blows her nose)

Comment #96 - Posted by: Frida at December 16, 2013 11:05 AM

15:53 w/ 315# deadlifts.

Comment #97 - Posted by: Michael m/51/5'9"/180/MI Survivor at December 16, 2013 11:14 AM

Had the privilege of spending the weekend with the most professional, knowledgable, FUN, and sweet group of coaches! Thank you Austin, Kevin, Meagan, Joe, Chris, and Lance for your awesome CFL1 course @ CrossFit SS!

Comment #98 - Posted by: Nancy Killmer at December 16, 2013 11:25 AM

Feet on 4ft platform for hspu
6:34
225#

Comment #99 - Posted by: DLong M/38/5'10"/185 at December 16, 2013 11:51 AM

Rx'd 120kg DL - 14:15

Comment #100 - Posted by: Andy Lock at December 16, 2013 11:55 AM

Awesome L1 Cert Course at Crossfit North Atlanta. Amazing job by all the coaches! First two-day course where I haven't had to look at my watch at all wondering when the time was going to end!

Comment #101 - Posted by: Sam B. at December 16, 2013 12:02 PM

A big shout out to the people attending the Level 1 at CrossFit Centrum in Stavanger, Norway, and especially to our great instructors; Steve, Nolan, David, Jonny and Drake for an awesome weekend. I personally gained a whole lot of new perspective fundamentals, observation/coaching cues and a brand new motivation for becoming a trainer. (PS: The challenge of two months following the crossfit.com programming is now in the works!)

Comment #102 - Posted by: Frode R. at December 16, 2013 12:16 PM

Happy Holidays to everyone in the virtual box!

http://northsidegarage.bandcamp.com/album/north-pole-garage-live-at-york-st-cafe

Comment #103 - Posted by: Joe Northside m/35/70"/200 at December 16, 2013 12:43 PM

17:36 rx
315# DL

HSPU got hard

Comment #104 - Posted by: Gordo at December 16, 2013 12:45 PM

Absolutely LOVED everything about the CrossFit Kids class this weekend at CrossFit Ethos. The instructors were phenomenal and extremely knowledgeable...not to mention, super fun and funny! I learned a TON in this course. I can't wait to start teaching my children the techniques and games I learned this weekend.

Comment #105 - Posted by: Vandana at December 16, 2013 12:46 PM

Learned so much!!! Thanks for everything! #utecrossfit #slc

Comment #106 - Posted by: Stillman at December 16, 2013 12:54 PM

M/158/29

8:14 (RX'd @ 255lb)

Comment #107 - Posted by: Jeremiah W at December 16, 2013 12:57 PM

M/29/5'8" 74kg

5 RFT
15 HSPU (Strict)
5 DL's @ 120kg

Time : 21:20

DL's no Problem, HSPU started to struggle 2nd rnd in. This shall be worked upon =)

Comment #108 - Posted by: James C at December 16, 2013 1:06 PM

7:43 @ 315#, strict HSPUs.

Fun WOD - hard to get more in my wheelhouse than this. HSPUs unbroken in round 1, then 10-5, then 5-5-5 for rest. Unbroken deads - maybe should have gone heavier here. Wasn't sure how the heavy deads would affect HSPUs, and wanted to keep good back positioning - but felt strong today.

Comment #109 - Posted by: Mel 40/m/5'10"/180 at December 16, 2013 1:14 PM

Ran 24 laps at Y
19:44
Then
5 Rounds
15 PushUps
5 135# Cleans
6:23
Then
50 Weighted Sits

Comment #110 - Posted by: dyagg at December 16, 2013 1:26 PM

I'm still so excited about all the new information and training I was able to take away from the L1 trainer course at Ute CrossFit this weekend! As sore as I can ever remember, but so grateful to the passionate and knowledgeable trainers that helped me so much: Eric, Chris, Doug, Adrian, and Margeaux. The experience was inspirational and life-changing, and I'm hoping to pass that on to hundreds of teenage girls! THANK YOU isn't enough!

Comment #111 - Posted by: Tara at December 16, 2013 1:28 PM

09:01

DLs 120kgs
HSPUs (Strict) 8-5-4-3-3

Comment #112 - Posted by: Craig Beveridge 39/M/5'11/210 at December 16, 2013 1:41 PM

Awesome course at Crossfit Freedom in Libertyville, IL. great coaching, great instruction, and extremely knowlegable instructors. Thanks to Joe Westerlin, Andrew Charlesworth, Bobbi Millsap? (from north carolina but lives in south carolina) Greg Chapman, Kurtis, the one who refuses to use crossfit acronyms, and Wess Piatt. Great weekend, took in tons of information. Also, thanks to Crossfit Freedom for having us there, one of the coolest gyms ive been to in my short 1.5 years of crossfit.

Comment #113 - Posted by: Jack Nickeas at December 16, 2013 1:55 PM

Ran 2 miles to gym
WOD in 8:17
HSPUs piked, feet on weight bench
first round with 115 lb DL, back felt bad
last four rounds with 105 lb DL
Ran 2 miles home

Happy 40th birthday @D Peterson!

Comment #114 - Posted by: Glorybelle (F/44/5'5/135) at December 16, 2013 2:16 PM

Filtered

Happy Monday

Comment #115 - Posted by: Glorybelle (F/44/5'5/135) at December 16, 2013 2:19 PM

Rx'd: 245 deadlift (5rm) @ 19:55

Comment #116 - Posted by: Matt von L (27/m/6'0"/190) at December 16, 2013 2:24 PM

m/50/5'5"/145#

225# DL
23:05

Comment #117 - Posted by: kona cole at December 16, 2013 2:40 PM

M/27/155lbs
10:42 @ 225# DL and strict HSPs

Comment #118 - Posted by: David8Bit at December 16, 2013 2:54 PM

rx'd. 6:02 @ 335 lb deadlifts

Comment #119 - Posted by: jay at December 16, 2013 2:56 PM

rx'd. 6:02 @ 335 lb deadlifts

Comment #120 - Posted by: jay at December 16, 2013 2:57 PM

Amazing course... Great coach, thanks!
Grazie per il fantastico week end!

Comment #121 - Posted by: Giuseppe at December 16, 2013 3:00 PM

Awesome Level 1 course put on in AK at Arctic Crossfit. Big thanks to the instructors, Todd, Chris, Katie, Jason, Jesse and Dave. An amazing group of people!

Comment #122 - Posted by: John H at December 16, 2013 3:28 PM

Thanks you Joe N. that's awesome. Merry Christmas

Comment #123 - Posted by: D.S. at December 16, 2013 3:31 PM

Hello from Norway!

AWESOME level 1 course in Stavanger this weekend. Crossfit Centrum! Great box!

A big thanks to our FANTASTIC coaches! David, Nolan, Steve, Johnny, and Drake! Really, that was amazing! I learned so much, and got a lot of inspiration.
I had a great time, I will never forget!

Cant wait to get started on Johnny's challenge;
Follow Crossfit.com and their WODS for 2months! Im gonna do it :)
Every single one of them!

Thanks to everyone that did the level 1 in Stavanger, awesome people! :)

Comment #124 - Posted by: Ole Christian at December 16, 2013 3:33 PM

Loved this one!
15 hspu, 100lb deadlift, 10:18

Comment #125 - Posted by: TLC at December 16, 2013 4:10 PM

15:26 Deadlifts at 315

Comment #126 - Posted by: Brent Fallon at December 16, 2013 4:11 PM

5 rounds
15hspu (feet on highest bar position on Smith machine)
5 deadlift 275lb

4:56

Comment #127 - Posted by: Tay (M/30/6'1"/195) at December 16, 2013 4:11 PM

Strength: Back squat 3x5 @ 185# to 20" box (complete reset). Shoulder press 4 reps @ 120#. Will attempt 3x5 again next week.
WOD: 12:27.
- 30 KB Step Ups - 20" box w/ 1.5 pood in each hand
- 50 Strict Pull Ups
- 100 good mornings w/ 45# bar.

Comment #128 - Posted by: Gavin at December 16, 2013 4:21 PM

4 x (4 Walking Lunges + 4 Push-ups) + 4 Burpees

For time:
50 Squats
40 Sit-ups
30 Box Jumps, 24"
20 Kettlebell Swings, 1.5 pood
10 Burpees

5:58

HSPU, 45# plates w/ Abmat:
Strict x 8
Kipping x 8

Comment #129 - Posted by: Joe Northside m/35/70"/200 at December 16, 2013 4:38 PM

M/37/5'4"/145lbs
275lbs for DL
5:56

Comment #130 - Posted by: Matt Burritt at December 16, 2013 4:55 PM

2013-12-16: On the minute 25X1/3...up to 325#.

Comment #131 - Posted by: gs at December 16, 2013 5:02 PM

@Joe, nice job on the HSPU.

Comment #132 - Posted by: Gavin at December 16, 2013 5:04 PM

10:55
315 on the deads

Comment #133 - Posted by: Pat Sherwood at December 16, 2013 5:04 PM

17:23 w/ 315 deadlift

Comment #134 - Posted by: Earvin at December 16, 2013 5:27 PM

Had an awesome weekend at Crossfit North Atlanta! I could t have asked for a better coaching staff: Chuck, Leah, Russell, Yurri, Donny, Adrian, and Rick! This was a badass experience and can't wait to start coaching my athletes with the knowledge I have been given by some of the best!!!

Comment #135 - Posted by: Cole Payton at December 16, 2013 5:49 PM

M/30/5'8"/150. 255lbs deadlifts RX'd. 10:27. Shoulders tired out in the 4-5 rnd.

Comment #136 - Posted by: Matt Wainman at December 16, 2013 5:56 PM

Level 1 class at JBER, Alaska was awesome!!! Thanks to Todd, Dave, Katie, Jesse, Jason and Chris!! I cant wait to bring these tools that I learned to my Soldiers back in the Unit!! Thanks again!!

Comment #137 - Posted by: Jason W at December 16, 2013 6:10 PM

Accidentally swapped order of exercise. 10:00 @ 275#

Comment #138 - Posted by: Derek W. 23/5'8"/160lb at December 16, 2013 6:31 PM

Rxed with 385# deadlifts.

32:05.
Could've gone heavier on deadlifts. all DL sets unbroken, not too challenging.
Hspu 3/3/3/3/3 first 3 rounds, doubles in 4th round, all singles last round.
Is there a particular way to improve on HSPUs? In 3 years of crossfit, my HSPUs have never improved. I have to take it slowly, no more than 3 at a time, or I hit failure quickly. Very frustrating.

M/38/6'0"/210#

Comment #139 - Posted by: Mike M at December 16, 2013 6:32 PM

M/19/6'4/185
255lb. Deadlift 11:26

Comment #140 - Posted by: cole at December 16, 2013 6:52 PM

315 dead
Modified handstand push-ups
10.10

Comment #141 - Posted by: Sergio at December 16, 2013 7:03 PM

11:08
225# DL

Comment #142 - Posted by: TK M/45/5'9"/180 at December 16, 2013 7:49 PM

9:22 with 245lbs DL

Comment #143 - Posted by: Jake Kiddoo at December 16, 2013 9:06 PM

13:48
335#

Comment #144 - Posted by: phill 37°21'41"N 118°23'43"W at December 16, 2013 9:21 PM

5 rounds
10 headstand kick-out push-ups
5 deadlifts

Ricky 7:37 (145)
Connor 7:46 (125)
Murley 8:12 (155)
Pudge 8:53 (115)
Jay 8:00 (225)
James 5:29 (24k)
Jason 5:30 (205)
Ray 5:24 (165)
David 5:42 (155)
Shannon 8:03 (115)
Katie 9:07 (135)
Jack 5:40 (205)
Alex Buckle 5:48 (24k)
Aly 5:46 (135)
Jada 6:18 (12k)
Jacqueline 6:34 (135)
Mrs. Pip 8:04 (135)
Elizabeth 5:55 (105)
EP 9:29 (85)
Crystal 6:02 (65)
Heather 9:58 (95)
Roland 5:51 (75)
Erin Kav 7:14 (155)
Bubs 4:40 (135)
Collin 12:19 (135)
Veronica 8:52 (115)
Mrs. Carey 8:40 (135)
Marianne 7:23 (135)
Mr. Carey 9:21 (185)
JZ 7:38 (155)
Josh 7:51 (125)
Wendy 12:40 (135)
Kyle 7:13 (45)

Comment #145 - Posted by: Champions Club at December 16, 2013 9:23 PM

I have studied sports exercise for a couple of year now, and I have never been as confident in exercise as I am now after the course. An incredible experience, and all that are interested in develop as humans and athletes should take the course! Worth every penny, and more!

Thanks to David, Jonny, Drake, Steve and Nolan for an awesome weekend up in Stavanger!

Comment #146 - Posted by: Kent at December 16, 2013 11:35 PM

Gavin - thanks!

Comment #147 - Posted by: Joe Northside m/35/70"/200 at December 17, 2013 4:17 AM

15 x HSPU
5 x DL 315#
9:05 Rx

Comment #148 - Posted by: Josh at December 17, 2013 6:32 AM

-45 pound dumbbell shoulder press for first 3 rounds, dropped to 40# for last two
-245 DL's
17:15

should start getting into these HSPU's I guess... down at the community gym, get enough strange looks as it is

Comment #149 - Posted by: Silas (M/28/6'/175) at December 17, 2013 7:39 AM

CF Kids Certification at CrossFit Ethos was like nothing I had ever been part of! The enthusiasm and wealth of knowledge displayed by John, Jon, Connor and Meaghan was not only sincere at the core but made me feel even more privileged to be a part of this ever growing community. The fact that they truly want to change the world by sharing their hearts and knowledge is inspiring and contagious. The Seminar was exemplary of the power that CrossFit has to make a difference, thank you for making it a reality:)

Comment #150 - Posted by: Elisabeth King at December 17, 2013 8:29 AM

First official WOD:

Ron (M,47,5'7",148lb) 15:08 225lb
Nikki (F,44,5'9",155lb) 17:48 175lb

Comment #151 - Posted by: Ronikki at December 17, 2013 8:53 AM

305 lbs
49:28

Comment #152 - Posted by: myles456 at December 17, 2013 9:41 AM

315 lbs
13:23
Splits:
0:43
2:03
2:58
4:17
3:20

Comment #153 - Posted by: PW56 at December 17, 2013 9:45 AM

275# DLs - as RX'd - 8:38

Comment #154 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at December 17, 2013 11:00 AM

rx'd 9:40 275lb deadlifts

Comment #155 - Posted by: bowman 35/M/5'8"/170 at December 17, 2013 11:25 AM

19:20
No kipping on hspu
315#

Comment #156 - Posted by: Tormod at December 17, 2013 1:13 PM

M/37/6'2"/235

9:55 with 245 lbs. Had one foot on a smith machine bar, other foot up.

Comment #157 - Posted by: rannetk at December 17, 2013 1:25 PM

CFWU x 3

shallow HSPUs
155 on DLs

12ish

Comment #158 - Posted by: F15EWSO/51/6'/185# at December 17, 2013 1:36 PM

M/23/5'11"/185

17:18.94 RX'd @ 350

strict HSPUs.

Comment #159 - Posted by: Miles Forks at December 17, 2013 2:24 PM

Handstand pushups: feet on a chair back
Deadlifts: 180

13:26

M/49/5'9"/167

Comment #160 - Posted by: Roger in Phx at December 17, 2013 2:47 PM

Norcal was the bomb!!! Thanks for a great weekend to all the coaches.

Comment #161 - Posted by: Adam at December 17, 2013 3:04 PM

Awesome weekend at UTE Crossfit in Salt Lake City. Thank you to the trainers (Chris, Doug, Eric, Margaux, and Adrian) for all your hard-work and information. You guys were great. Fun weekend, fear the beard!

Comment #162 - Posted by: Mike M. at December 17, 2013 4:15 PM

315 deads
1st round hspu rxd
2,3,4,5 rnd head facing wall

8:50

Comment #163 - Posted by: hollyhog at December 17, 2013 5:39 PM

3 rounds 9:11 w/ 275#
strict HSPU

Comment #164 - Posted by: Jetté 44/M/5'11"/175 at December 17, 2013 5:43 PM

5 rounds:
5X15 handstand push-ups
5X225lbs dead lifts.

M/43/6'1"/220

Comment #165 - Posted by: Dino at December 17, 2013 6:17 PM

Rx'd
12:47
365 conventional
365 sumo
335 c
335 s
335 s

Comment #166 - Posted by: Rob Shaw at December 17, 2013 6:24 PM

15:09

Comment #167 - Posted by: Pacers at December 17, 2013 6:26 PM

M/30/5'9"/215

Clean and jerk 3 rounds to failure
135x15
145x9
145x8

Wod 19:57
315 lb deadlift first round
295 lb deadlift last 4 rounds

Comment #168 - Posted by: Boggs at December 17, 2013 6:46 PM

Feet on box for HSPU
100KG DL
10.30ish

M/30/70KG

Comment #169 - Posted by: jbob at December 17, 2013 7:26 PM

M/42/5'06"/185 lbs

9:42 as rx'd (315 lbs)

Comment #170 - Posted by: Wayne DuBois at December 17, 2013 7:37 PM

225# DL
Kipping HSPU's w hands on floor, head on abmat

8:45

Comment #171 - Posted by: drew m/45/5'10"/170 at December 17, 2013 9:52 PM

M/41/179cm/90kg

5 RFT of:
Deadlift #125kg, 5 reps.
15 hand-release pushups.

6:03

Comment #172 - Posted by: Jose-Luis Morales at December 17, 2013 11:19 PM

9:07

Scaled handstand push-ups with feet propped up on bench
110kg deadlifts

Comment #173 - Posted by: Brett (25/M/188cm/77kg) at December 18, 2013 12:09 AM

As rxd 315# for the Deads. 9:06 Then did 4 X 500 meter rows 1:45, 1:44, 1:44 & 1:43 3 minutes rest between rows.

Comment #174 - Posted by: Kurt at December 18, 2013 4:20 AM

5 rds
10 HSPU (kipping on wall)
5x225# DL
10:08

First time doing HSPUs, so I scaled to 10 per round. Probably could have done 15. Shoulders fried though. DLs could have been a little heavier, but possibly at the expense of form.

Comment #175 - Posted by: Dave H (M/38/5'8"/148) at December 18, 2013 5:56 AM

9:49
275 x 5
275 x 5
275 x 5
285 x 5
295 x 5

Comment #176 - Posted by: BW at December 18, 2013 6:20 AM

15 HSPU 5 rounds
load: 350 5x5
time: 5min 32sec
great workout

Comment #177 - Posted by: Chris at December 18, 2013 12:08 PM

14:37 @ 290 pounds (75% 1RM)

Comment #178 - Posted by: B. Rhaly at December 18, 2013 2:06 PM

6:05 for 5 rounds of

15 wall HSPU to about 6" from floor
5 DL @ 175#

w/u 2k row 7:42
c/d 12-9-6 seconds of L-sits w few sec break in between

Comment #179 - Posted by: matt h 52 184# 3-9-11 at December 18, 2013 3:25 PM

6:05 for 5 rounds of

15 wall HSPU to about 6" from floor
5 DL @ 175#

w/u 2k row 7:42
c/d 12-9-6 seconds of L-sits w few sec break in between

Comment #180 - Posted by: matt h 52 184# 3-9-11 at December 18, 2013 3:26 PM

15:09.....225 lbs. deadlift

Comment #181 - Posted by: Pacers at December 18, 2013 4:01 PM

Great weekend at CrossFit Kids Cert at Ethos CF. Great staff, can't wait to start our Kids program!

Comment #182 - Posted by: Ryan at December 18, 2013 8:10 PM

M/36/6'3"/200

DNF... I heart HSPUs pause not.

Comment #183 - Posted by: Ben S at December 19, 2013 4:31 AM

18:17 @ 275 lbs.

Comment #184 - Posted by: Manchild at December 19, 2013 7:31 AM

18'44"

225-275-295-305-315

Comment #185 - Posted by: RAD at December 19, 2013 2:17 PM

Had a great time at UTE CF. Learned a lot, sweat a lot, and WOD a lot. Great instructors and great course!

Comment #186 - Posted by: LT at December 19, 2013 10:20 PM

Had a great time at UTE CF. Learned a lot, sweat a lot, and WOD a lot. Great instructors and great course!

Comment #187 - Posted by: LT at December 19, 2013 10:21 PM

12:27
Mostly strict HSPU
235# deadlift.

Comment #188 - Posted by: ART/M45/5'5"/150 at December 20, 2013 2:37 AM

M/31/5'9"/165

Five rounds for load and time of:
15 Handstand Fist Push-ups
5 Deadlifts 220lbs

35m:56s

Comment #189 - Posted by: Dmitriy at December 20, 2013 5:57 AM

Five rounds for load and time of:
15 Handstand Fist Push-ups
5 Deadlifts 60kgs

09:08

Comment #190 - Posted by: orkun at December 20, 2013 7:05 AM

10:45. 405# DL, HSPU strict with hands on holes of 35# bumpers and abmat in the middle

Comment #191 - Posted by: jdisch at December 20, 2013 3:33 PM

hspu progression (pies apoyados a 1m de altura)
DL 100kg
11:05

Comment #192 - Posted by: lucio1928/41/182/95 at December 20, 2013 6:20 PM

275# DL, strict HSPU
12 ish minutes

Comment #193 - Posted by: Nathan 165#/5'9"/m/1979 at December 20, 2013 9:55 PM

5 rounds of 15 dead lifts and 15 hspu
15:54 90 kg

Comment #194 - Posted by: Mik at December 20, 2013 11:51 PM

Time: 8:08
Load: 255

Comment #195 - Posted by: Ian J (M/31/5'6"/150) at December 21, 2013 5:13 AM

M/41/180/5'7"

255lb deads
Hspu with 45lb bumpers and abmat
Time 12:01.

Comment #196 - Posted by: Bryan at December 21, 2013 10:58 AM

M/26/6'/165

As RXd

Kipping hsp^
245 # dl
18:24

Comment #197 - Posted by: JAH at December 21, 2013 9:01 PM

M/26/6'/165

As RXd

Kipping hsp^
245 # dl
18:24

Comment #198 - Posted by: JAH at December 21, 2013 9:29 PM

Deadlifts @ 70 kg, kipping hspu 5,5,5 - 16.19 - perhaps could have gone a bit heavier on Deadlifts - great wod!

Comment #199 - Posted by: Mary Marko at December 21, 2013 10:37 PM

265pound dl
11'06"

Comment #200 - Posted by: Bruno N. at December 22, 2013 6:28 AM

245 lbs

14:43

Comment #201 - Posted by: Ukkrew at December 23, 2013 11:42 AM

Way to be UTE Crossfit instructors. Thanks for the patience, all thanks to you, CROSS-FIT will finally make its way to central Utah OFFICIALLY!!!

Comment #202 - Posted by: JENNIFER BASTIAN at December 23, 2013 12:32 PM

185# dead lift (little too lite)
Rd1 & 2- 5 hspu then 10 modified on 24" box
Rd3- 4 then 11 modified
Rd4 & 5- 15 modified

11:07

Comment #203 - Posted by: rwr m/42/70"/176 at December 24, 2013 9:34 AM

14:30
225 lb for 3 rounds, 245 for final 2.

HSPU slow after first 2 rounds.

Comment #204 - Posted by: BenH M/32/5'9/170 at December 26, 2013 10:25 AM

M/33/5'7"/168
10:49
275lbs DL

Comment #205 - Posted by: Mark Salzman at December 27, 2013 6:10 AM

Had a great experience at CF Southside in Jacksonville, FL during the Level 1 course. The box was amazing and instructors beyond legit!! I look forward to future courses!

Comment #206 - Posted by: Kelly at December 28, 2013 10:32 AM

45/m/176cm/73kg

140kg DL

24:20

DLs hard enough, broken in 3/2 in round 1 - 4 and 3/1/1 in round 5. Maybe it would be better to do 5 singles in proper form than to rush through in touch and go style. HSPUs (mix of strict and kipping) take most of the time anyway.

Comment #207 - Posted by: Memuc at December 29, 2013 10:36 AM

11:01 cascading up to 210 # DL's. Coming back from a hiatus so took it easy on the DL's. Felt good.

Comment #208 - Posted by: JP,M.A/51/69.5"/195/M at January 8, 2014 6:43 PM

hspu with toes on smith machine
275# dl

15:26

m/43/5'8/241

Comment #209 - Posted by: phat boi at January 23, 2014 12:32 PM

19:58 as rx'd

-295# deadlifts
-non-kip handstand push-ups

Comment #210 - Posted by: Ronnieboy M/51/185/5'9" at February 27, 2014 3:04 PM

CFWUx3 5x20kg 5x65kg 5x95kg
15:16
115kg (DLs unbroken)

Comment #211 - Posted by: Doug at September 21, 2014 6:02 PM
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