January 13, 2014

Monday 140113

21-18-15-12-9-6-3 reps for time of:
Back extension
GHD Sit-up
135 pound Overhead Squat

Post time to comments and then practice handstands for 20 minutes, focusing on controlled descents.

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CrossFit Level 1 Certificate Courses: CrossFit Strong, CrossFit Columbus, Rainier CrossFit, CrossFit Atlanta, CrossFit Monrovia, CrossFit King of Prussia, CrossFit Morristown, CrossFit Mayhem, CrossFit Country, CrossFit SAC, CrossFit St Louis Park, CrossFit STHLM, CrossFit Officine, CrossFit Stockport, CrossFit 09, CrossFit Singapore, CrossFit PTY.
CrossFit Competitor's Course: CrossFit East Decatur.
CrossFit Kids Courses: CrossFit SS, Hurricane CrossFit.


The Jerk Dip with Kendrick Farris and Cara Heads Slaughter - video [ipod] [mov] [HD mov]


Natalie Mclain's 19:21 unbroken Cindy XXX

Posted by Pukie at January 13, 2014 5:00 PM
Comments

Loved the L1 in Columbus. Great instructing that solidified the foundations!

Comment #1 - Posted by: MattyB at January 12, 2014 5:10 PM

Here’s a prediction: there will be GHD sit-ups at the Regionals and at the CrossFit Games. Anyone still wondering why all of the Games athletes are doing the Crossfit.com WOD’s as we head into the Open?

Yet another format introduced today, a descending ladder of reps in a classic CrossFit triplet. There’s magic in the movements and a little bit of magic in the programming, too. 21-18-15-12-9-6-3 of each of the three movements in order: back extensions, GHD sit-ups, and Overhead Squats (OHS) with 135 lbs. That is not a typo; it’s supposed to be 135lbs (95 lbs for women). 84 reps of OHS with 135 lbs in the full, as Rx’d WOD. Lots of lessons in scaling today, Bucky.

First, the exercises. Back extensions can be done on a GHD (Glute-Ham Developer), a Roman Chair, or anything you can McGyver with your feet anchored and your hips “locked” allowing you to do a hip or back extension. True Newbies can think about doing this on an inflated balance ball, simply placing your feet on the ground and doing the extension on the soft, squishy thing.

Once again GHD sit-ups come up, and once again all Newbies who are working out alone are hereby expressly forbidden to do them. There are “only” 84 of them today, so for the rest of you if you’ve been practicing your GHD’s this might be the time to break them out. Whaddaya say Pat? The sub is the same as before. Do sit-ups flat on the ground or on an Abmat. Anchor your feet or let ‘em fly free (new crusade: free the feet!). Bent knees or butterfly. It’s you vs. you; just mark down what you’ve done so that you can compare when this comes up again.

You get a new movement to humble yourself today. Only the most difficult of the squats, the Overhead Squat (OHS). This movement requires maximum midline stabilization, and you get to do it in a WOD where your midline stabilizers are gonna be just fried. The only thing remotely nice going on here is that the ladder of reps is descending and not ascending! Look over in “Exercises and Demo’s” for videos and explanations on the OHS.

You can start from a rack or from the floor since it’s not specified. Snatch, clean & jerk, or push jerk it from your shoulders so that the weighted bar is held overhead in a wide-hand snatch grip. In the Level 1 Seminars we are taught to have “active shoulders”, driving our shoulders up toward our ears to assist in keeping the weight aloft. Some weightlifting coaches counsel to let the wrist go back slightly, resting the weight on the heel of the palm. Your call. The rest of the OHS is just like any other squat. Load your hips by reaching back with your butt, keep your knees out all the way down and up, lower yourself with the weight held directly above your heels and go to a point where the crease of your hip is lower than your knee.

How much weight should you use for the OHS? Have you ever done one before? Pshaw…of course not! Anyone who has little or no experience with OHS has no business doing them today with any significant weight whatsoever. Maybe, MAYBE an empty 45 lb. bar for men, 35 for women, but you should probably raid the fancy Pilates studio again and “borrow” one of those really light rubber-covered bars. 12, 14, 18 lbs…something like that. Seriously, give some thought to just using a PVC pipe or a broomstick. Make sure to remove your mother-in-law from the broomstick first.

84 total reps? Nah. Not for you my new Bestie. Uh uh. This is day three in this cycle and you are doing just great. Really! All of us old and crusties are very impressed. You’re starting to grow on us; no reason to thrash you if we’re starting to get used to having you around. Hows about you do 21-15-9-3? ‘Cause 21-15-9 would be sorta cliché, right all you OG’s?

Messin’ with your midline in 3-2-1…GO.

Comment #2 - Posted by: bingo at January 12, 2014 5:16 PM

I have been training for 10 plus years and must say that this has been the most informative program that I have attended. The fact that the instructors were hands on was the highlight of the 2 day session. I'm now SOLD on CROSSFIT. Thanks guys.

Comment #3 - Posted by: Jimmy Birdsong at January 12, 2014 5:17 PM

Can't do oh squats yet. Any suggestions please?

Comment #4 - Posted by: Wolfman at January 12, 2014 5:23 PM

Great job Natalie!

Comment #5 - Posted by: Mike Andridge/43/5'8"/175 at January 12, 2014 5:25 PM

After seeing this WOD, I think my abdominals and lower back just threw up in their mouths a little. I'll get it done!

Comment #6 - Posted by: Glorybelle F/44 at January 12, 2014 5:25 PM

May have to sub deadlifts for back extensions just due to equipment access tomorrow.

Comment #7 - Posted by: Price at January 12, 2014 5:26 PM

Did anybody win the $500 for Cindy XXX? One requirement of the contest was to post a link of your youtube video in the comments, but none were posted before the deadline.

Comment #8 - Posted by: Sugar Land at January 12, 2014 5:29 PM

Congrats Natalie!! Wish I could view the video, i cant seem to get the video to download.
@wolfman: I would use a weight I could handle even if that meant using the bar, PVC pipe, or broom stick.

Comment #9 - Posted by: hollyhog at January 12, 2014 5:30 PM

Congrats to Natalie!

Comment #10 - Posted by: Gavin at January 12, 2014 5:33 PM

Nice job Natalie!

Comment #11 - Posted by: Bill M. m/49/5'3"/135 at January 12, 2014 5:40 PM

My OHS are a bit iffy.
Im going to sub back squats at a challenging load for the OHS and follow the workout with a drill on OHS. I dont like to add an exercise for which I dont have 100% confidence to a WOD for time.

Comment #12 - Posted by: Elle W at January 12, 2014 5:43 PM

@wolfman
I agree with hollyhog just use a pvc pipe to practice the ohs to get used to the movement
I'm hoping 95# for me. we'll see how it turns out.

Comment #13 - Posted by: Mike Andridge/43/5'8"/175 at January 12, 2014 5:44 PM

I began the L1 just just thinking it was going to give me some cred after 5 years at CFATL. This weekend I discovered my community, dialed in my squat, and fell in love with coaching. Thank you Chuck, Chriss, Leah, Bethany, Adrian, John, Chris, and Megan!

Comment #14 - Posted by: Chadd at January 12, 2014 5:49 PM

Elle W,

Hollyhog is correct. Do the requested movement; scale the weight.

Comment #15 - Posted by: bingo at January 12, 2014 5:55 PM

Crossfit PTY Level 1 Trainer Course was great! Thanks goes out to the Gabo, Ricardo, Carlos, Zach, Denise, and especially Adriana! It must have been tough to give the seminar then have to wait for the translation. The translators, Ani & Nicole were spectacular. The box could not have been better!

Comment #16 - Posted by: Joseph Fallas at January 12, 2014 6:07 PM

Crossfit PTY Level 1 Trainer Course was great! Thanks goes out to the Gabo, Ricardo, Carlos, Zach, Denise, and especially Adriana! It must have been tough to give the seminar then have to wait for the translation. The translators, Ani & Nicole were spectacular. The box could not have been better!

Comment #17 - Posted by: Joseph Fallas at January 12, 2014 6:09 PM

Crossfit PTY Level 1 Trainer Course was great! Thanks goes out to the Gabo, Ricardo, Carlos, Zach, Denise, and especially Adriana! It must have been tough to give the seminar then have to wait for the translation. The translators, Ani & Nicole were spectacular. The box could not have been better!

Comment #18 - Posted by: Joseph Fallas at January 12, 2014 6:10 PM

Crossfit PTY Level 1 Trainer Course was great! Thanks goes out to the Gabo, Ricardo, Carlos, Zach, Denise, and especially Adriana! It must have been tough to give the seminar then have to wait for the translation. The translators, Ani & Nicole were spectacular. The box could not have been better!

Comment #19 - Posted by: Joseph Fallas at January 12, 2014 6:10 PM

I couldn't have asked for a better Seminar Staff then the ones at Crossfit Strong this weekend. Id like to sit down and pick their brains for a few hours, and I'm sure they'd let me. Such a great group of instructors. Full of knowledge, fun as hell, and passionate about crossfit.....and midline stabilization. Lol

Comment #20 - Posted by: Blake at January 12, 2014 6:23 PM

Empty bar it is.
Thanks

Comment #21 - Posted by: Wolfman at January 12, 2014 6:26 PM

Extremely impressed with my training team at CrossFit Level 1 Training in Atlanta at CrossFit Atlanta this weekend. The depth of knowledge, professionalism, respect and patience shown by all the CrossFit Trainers gave me an even deeper love for the CrossFit brand and what we stand for. My favorite lecture was Nutrition by Leah Polaski...but a huge shout out to them all!! Chuck Carswell, John Main, Chriss Smith, Adrian Mejia, Chris Russell, Bethanie Giardina, & Meagan Burns!!! God bless you guys!

Comment #22 - Posted by: Libby Glosson at January 12, 2014 6:31 PM

We got the best. Abi, Spencer, Gale, Dean, Chase, Cherie - thank you so much for the constantly varied, functional movements executed at high intensity. Y'all rock.

Lets take it forward and inspire in the ways y'all inspired us. Great team. Great coaches. Thank you!

Comment #23 - Posted by: Richard at January 12, 2014 6:38 PM

Columbus L1 Course was incredible. The instructors were very personable and showed a high level of professionalism. Joe Degain was a great moderator and kept everyone engaged. A lot of people will question the value of so many going through L1, but I definitely see it as a positive, knowledge is power and this can only help increase the quality of people we have representing the community.

Comment #24 - Posted by: Chris at January 12, 2014 6:50 PM

Great weekend spent at CrossFit Strong in Dallas learning from friendly, funny and knowledgeable instructors. I am fired up for coaching after witnessing the passion of Abi, Chase, Cherie, Dean, Gale and Spencer for our sport. Thanks guys!

Comment #25 - Posted by: David C at January 12, 2014 6:59 PM

Joe Northside,

Thanks Brother!

Comment #26 - Posted by: bingo at January 12, 2014 7:02 PM

Sounds awesome :) how I love u crossfit!

Comment #27 - Posted by: Christopher at January 12, 2014 7:09 PM

L1 Course in St. Louis Park MN was great! The coaches were amazing.. all of them had different things to bring to the table and the class was seamless. They did a great job engaging, educating, and keeping things going. I learned a lot! Thank you so much. xo

Comment #28 - Posted by: Jennifer W at January 12, 2014 7:11 PM

m/50/5'5"/145

19:54 Rx'd

Comment #29 - Posted by: kona Cole at January 12, 2014 7:23 PM

this is gonna be spicy! great start to 2014 coach, keep em comin. to all the "newbies" (bingo, 2014), keep grindin' you guys are doing great! It's awesome to see so many people posting on here on a daily basis and receiving feedback/encouragement. That's what makes our community the best! Long live CrossFit.

Comment #30 - Posted by: anthony m/23/205/6"1 at January 12, 2014 7:27 PM

Sorry, comment #27 was time for 14.1.11 WOD. Posted to wrong day.

Comment #31 - Posted by: kona Cole at January 12, 2014 7:27 PM

I'm positive no one had more fun this weekend than the group at the Level 1Trainer Course at CrossFit Strong! My head is spinning with so much information and lots of laughs!

I even caught a lord of the rings reference- shout out to Dean! I swear I will push my knees back eventually!

The staff went above and beyond! You guys are a gifted group and did a great job delivering so much information to us all! We definitely all walked away Crossfit Strong!

Comment #32 - Posted by: Kim H. at January 12, 2014 7:53 PM

Level 1 en crossfit PTY muy bueno!! Los entrenadores la botaron! Super divertidos y senti un verdadero interes de su Parte. El curso informativo 100% aclaro muchas dudas en teoria y practica. Gracias a tods Los maravillosos entrenadores Gabo Rich Annie Denise Nicole Carlos especialmente Adriana y Zac que estuvieron en la mayoria de la Parte practica Siempre pendientes de Corregirme y ayudarme. Y mucho gusto en conocer a todo el grupo tomando el curso

Comment #33 - Posted by: Michelle Lamastus at January 12, 2014 7:54 PM

Level 1 cert at Crossfit Sac was awesome. Thanks to Justin, Dave, Rick, Myles, Connor, Tosh, and Margaux! It was super, crazy informative. All the coaches cared a lot and were exciting and fun. Awesome experience. All crossfit fans should go to a level 1 cert if they can.

Comment #34 - Posted by: Rusty at January 12, 2014 8:17 PM

This one is going to suck...but in a good way!

Comment #35 - Posted by: Anne at January 12, 2014 8:20 PM

Oh man!! Latin America going hard on the pain! What a way to kick off the new year! Thank you to all the participants and training team that made this a totally rad weekend! You guys rock!

Estas dentro o estas afuera??!!

Mucho gracias mamasitas y papasitos :)

Make good decisions!
- Denise.

Comment #36 - Posted by: Denise Thomas at January 12, 2014 8:29 PM

The Crossfit Level 1 Trainer Course at Crossfit Strong in Dallas Texas was amazing! We could not have had a better group of guys and girls as instructors! They where more than any of us could have expected. Everyone of you, have a passion for this sport and way of life, that has changed our entire class forever! Best of all the weekend was informative, entertaining, and fun! Keep doing what y'all do, because you all are truly blessed! Thank you Cherie, Chase, Gale, Abi, Den, & Spencer.

Comment #37 - Posted by: Royce at January 12, 2014 8:49 PM

Joe N, thanks for posting the link to bingo's journal article. I agree w/ it completely. Lots of joy in discovering, and watching others discover CF.

Now for tomorrow...big time scaling for the OHS.

Comment #38 - Posted by: Jim R./51/5'8"/160 at January 12, 2014 9:30 PM

26:40 Rx'd

Comment #39 - Posted by: m/23/5'9/175 at January 12, 2014 10:37 PM

Ummm...Natalie no-repped every squat. Unless a less-than-full hip extension is the new Games standard??

Comment #40 - Posted by: Brian at January 12, 2014 10:57 PM

GHD:s-->Abmat Situps
OHS----->88lbs

Time: 12:11

Comment #41 - Posted by: Johan - CrossFit Norrort at January 12, 2014 11:18 PM

I've just come back from the Level 1 course in Stockport (UK)- the quality of the coaching and lecturing was exceptional and I have learnt masses which I can't wait to take back to the gym. High 5's/chest bumps to Greg and the crew!

Comment #42 - Posted by: Isabel at January 13, 2014 12:43 AM

OH-squats...
This one will be hard for me. I guess I´ll have to scale to 100-110ish Ibs on that one. If I manage 110 Ibs trough the whole WOD I´ll be very happy.

I also must say that the programming 2014 so far have been great!

Comment #43 - Posted by: Tomas (Sweden) 39/5´8/155 at January 13, 2014 12:47 AM

40kg OHS
Back extension (only went about quarter way down)
butterfly sit ups

22.21

Comment #44 - Posted by: Jerry m/26/135kg/194cm at January 13, 2014 1:24 AM

19:45 scaled overhead squat to 30kg

Comment #45 - Posted by: Kench at January 13, 2014 1:59 AM

40kg good mornings
abmat situps
40kg overhead squats

21.52 min

Comment #46 - Posted by: seamus (30/m/183cm/95kg) at January 13, 2014 2:23 AM

Level 1 weekend at Reebok CrossFit Stockport with Matt and the rest of the staff was awesome. I cannot thank all the guys enough for their help and expertise in all areas of CrossFit. My ability as an athlete and a coach I'm sure will benefit hugely from this weekend and I honestly had such fun in the process. PS. Danny Watson needs new shorts haha

Comment #47 - Posted by: Charlie Rowley at January 13, 2014 2:49 AM

21-18-15-12-9-6-3 reps for time of:
Back extension
GHD Sit-up
32kg Overhead Squat

Comment #48 - Posted by: Mür at January 13, 2014 3:05 AM

M/30/5'8"/150

21-18-15-12-9-6-3 reps for time of:
Back extension (Roman chair)
Sit-up (Roman chair)
50 pound Overhead Squat

15:45

Comment #49 - Posted by: porffenton at January 13, 2014 3:34 AM

Level 1 Crossfit Dallas:
As someone new to crossfit, I was very concerned about what I would be walking into for this course. But the training staff was by far the best I've ever run into for very technical concepts. There're patience and awesome skills were greatly appreciated. To each of you Abi, Spencer, Gale, Dean, Chase, Cherie, this is what you were put on this earth for, You guys are changing lives and making people the best versions of themselves they can be. THANK YOU!!!

Comment #50 - Posted by: Matt Brown at January 13, 2014 3:46 AM

18:00 @ 95#

GHD sit-ups were done on a 24" box with feet hooked, two-hand touch to the floor

Comment #51 - Posted by: Joe Northside m/35/70"/200 at January 13, 2014 4:06 AM

with a terrible time of 25:50, everything sucked about this hahaha

Comment #52 - Posted by: jbrisebois87 at January 13, 2014 4:16 AM

Oh squats-45lbs
Rest as rx'd.
20:05

Comment #53 - Posted by: Wolfman at January 13, 2014 4:18 AM

Very cool to see all the props for the L1s!

Bingo, can't believe you recommended 21-15-9, I mean, how hard could be to do a 45 rep triplet?

Comment #54 - Posted by: Apolloswabbie 72" 195# 49 at January 13, 2014 4:19 AM

Supermans
Swiss ball sit-ups with feet anchored
OH squat w/ 20 lb. dbells

14:16

Comment #55 - Posted by: EricS M/33/5'10/175 at January 13, 2014 4:23 AM

Heavily scaled.

21-15-9-3
Back ext. and GHD done on exercise ball with feet anchored horizontally
75# OHS

Had nothing in the tank this morning, pretty disheartening to have to scale this much today. Excited for next 48 hrs. of rest though.

Comment #56 - Posted by: MF 30/M/5'11/175 at January 13, 2014 4:26 AM

scaled OHS to 65#

23:30

Comment #57 - Posted by: ScooteR at January 13, 2014 4:28 AM

18:08 as rx'd.

Comment #58 - Posted by: Mike B. at January 13, 2014 4:34 AM

Thank you coaches/trainers for making the L1 Course at CFATL a great experience. The level of enthusiasm all weekend was unmatched and the staff are not just great coaches but great teachers as well.

Thank you.

Comment #59 - Posted by: Vincent at January 13, 2014 4:43 AM

17:18

Comment #60 - Posted by: Tyler Scott at January 13, 2014 4:46 AM

GHD-Sit ups

21-34

Comment #61 - Posted by: Rw M50/5'8"/183 at January 13, 2014 4:51 AM

Wicked awesome crew coaching the course in Stockholm! What some of the coaches lack in facial hair they made up in enthusiasm. Hats off.

Comment #62 - Posted by: Oskar at January 13, 2014 5:32 AM

Heavily scaled as beginner but then felt like little work!
21-15-9-3
Floor sit-ups (anchored)
Swiss ball back extensions
OHS with 22lb bar
11:37

Have real trouble with OHS that seems to be to do with shoulder mobility and my arms collapsing as I go lower.

No local box yet so fingers crossed one opens soon!

Comment #63 - Posted by: Mike at January 13, 2014 5:34 AM

Did yesterdays row....
Hit a new 5RM Front Squat, got 335lbs then:
Forgot times but wrote down splits for the 1ks
1:40.8
1:41.1
1:41.9
1:42.3
My bum hurts now
@boomsauce051

Comment #64 - Posted by: Daniel BOOMSAUCE Tyminski at January 13, 2014 5:41 AM

L1 Course at Dallas Strong was the most informative and FUN training I have ever experienced. Our rock star trainers conveyed their passion & love for CrossFit during each lecture and breakout session. Thank you Cherie, Abi, Spencer, Dean, Chase, and Gale for showing us how elite coaches teach & motivate. You guys are awesome!

Comment #65 - Posted by: Jessica Ross at January 13, 2014 5:48 AM

Apolloswabbie,

21-51-9-3! Can't forget the THREE.

Cheers Brother

Comment #66 - Posted by: bingo at January 13, 2014 5:50 AM

21-18-15-12-9-6-3
Supermans
Sit-ups
OHS with PVC
14:40

F/31/5'2/160

Comment #67 - Posted by: KD at January 13, 2014 5:51 AM

For yesterday's WOD, Bingo recommended that the damper should be set to 4 or 5 "for this distance." What do people normally set the damper at for WODs that have 250-500m rows in them?

Comment #68 - Posted by: Jay at January 13, 2014 5:56 AM

Cindy XXX
333 total reps
As always push ups are slow and the bar was frigid
All strict push ups
I'll be doing this again disappointed in the number

90 seconds total in L-sit position from floor

Comment #69 - Posted by: D.S. F 52/5'6/117 at January 13, 2014 5:58 AM

37M/195#/5'11"

Morning
1) 5/3/1 Strength Program Squats
Working Sets 3x3 (260#/275#/290#)
2) Metcon "The Open Test"
AMRAP 20 of:
50 Wall Balls 20#
50 Double Unders
40 Box Jumps 24"
40 TTB
30 C2B
30 Burpees
20 Cleans 145#
20 Jerks 145#
10 Snatches 145#
10 Muscle Ups
Finished 270 total reps (got to 10 jerks), also scaled the bar work to 115#. Very humbling metcon, just when you think you are making progress, the crossfit monster jumps up and punches you square in the face! At the same time, crossfit builds upon your abilities to overcome and persevere, see you this afternoon for the main site metcon!

Comment #70 - Posted by: dustin at January 13, 2014 6:02 AM

2 giorni x CF level 1 indimenticabili presso CrossFit Officine Milano - Italia.

Comment #71 - Posted by: Gianni at January 13, 2014 6:05 AM

19:50
Scaled to abmat sit-ups and 95# OHS

Comment #72 - Posted by: Davis M/28/5'9"/165 at January 13, 2014 6:12 AM

22:08

Scaled OHS to 80#

Comment #73 - Posted by: Jim R. 51/5'8"/160 at January 13, 2014 6:19 AM

Joe N, GREAT effort...very impressive time.

Comment #74 - Posted by: Jim R. 51/5'8"/160 at January 13, 2014 6:22 AM

@Mike #57

I had the same shoulder flexibility issues at first also, especially with OHS in particular. Time and reps will help (obviously). What helped me the most was adding OHS with a broomstick to the "Crossfit Warmup" that I did before each WOD. Great way to loosen up the shoulders in general and work on form/mobility with OHS. Even better if you have a mirror or a video camera to see your own form...have had the wifey video me on numerous occasions. As a garage CF'er being able to watch and self-correct is key!

Comment #75 - Posted by: MF 30/M/5'11/175 at January 13, 2014 6:25 AM

24:40 OHS @ 95lbs after the round of 21. 135 just wasn't going to happen for 84 reps. everything else as rx'd. Tough workout

M/27/5'9"/180

Comment #76 - Posted by: NickR at January 13, 2014 6:28 AM

@Jay #61
I have logged over 7 million meters on the C2 rower and my damper setting has gone from 10 down to 3 over the last 3 years.
Slowing down the stroke at a higher damper setting will help the new athlete develop the proper drive timing of legs-hips-arms.
The damper is not a weight or resistance setting, but a personal preference. Set it where you row the best, what feels best for you. Dont worry, the C2 rower will accurately measure your work done no matter the damper setting.

Comment #77 - Posted by: Sugar Land at January 13, 2014 6:30 AM

Jay @61,

4 or 5. There are some who set it higher for longer distances. There is a great link ystd to the C2 site. See if you can find it.

Cheers

Comment #78 - Posted by: bingo at January 13, 2014 6:38 AM

Level 1 course at Crossfit Strong was incredible. Crossfit could've just winged this thing to run people through but they didn't. The quality and genius of the instructors parallel the quality and genius of crossfit itself. Thank you to Cherie, Abi, Captain America, Spencer, Dean and Gale you guys were great! Incredibly gifted athletes and like human encyclopedias when it comes to Crossfit and A&P. These guys and gals knew their shit! And everyone else's for that matter! Unfortunate tht the course is only two dad because you could spend weeks just listening and learning from them w/o covering the same thing twice. Anyone who can take something as simple as an Air Squat and break it down to you like it's a rocket ship engine without losing you after 3 minutes is someone who knows what they are talking about! 3 years doing Crossfit and I was reminded I know very little still haha. Had a great weekend! Got to work the pressing movements with my first "Crossfit crush" - Abi Grove haha How awesome is that!? Couldn't have asked for a better group of trainers! Keep doing what you guys are doing. Every once in a while some of us get to do what we are actually put on this earth to do..I think each of you are doing just that! Keep changing lives!!
Thanks to each of you for your time and genuine effort this weekend!
*Still crushin on ya Abi! Haha. Amazingly gifted athlete!

Comment #79 - Posted by: Robin Gaines at January 13, 2014 6:38 AM

@Mike Andridge, I left a response for you in yesterday's thread but it's filtered.

Comment #80 - Posted by: Glorybelle F/44 at January 13, 2014 6:39 AM

Which GHD fabricator is sponsoring the mainsite right now? ;-)

Comment #81 - Posted by: Brad Burris at January 13, 2014 6:48 AM

18:40

Comment #82 - Posted by: KR at January 13, 2014 6:58 AM

30:20
first crossfit wod. it was pretty rough. almost puked and i only did 95 lbs. i couldn't get my balance with 135. bt it was still pretty rad. cant wait till tomorrows wod

Comment #83 - Posted by: chris c. at January 13, 2014 7:27 AM

@Jay #68, damper should be set so the drag factor is in the ~120 range. In addition, most professional rowers say they never train on an erg with the damper above 5, it is almost always at a 3/4. That doesn't really answer your question though, on a short distance like 250 I could see a 7 or 8 being used and being sustained over that short distance.

Comment #84 - Posted by: Gavin at January 13, 2014 7:33 AM

Core Killer Wod
the Barbell was so hard to hold After yesterdays Wod, making me Mad.
In 24:54 min.

But i was Happy after it - and don't Quit!

Comment #85 - Posted by: Martin N. at January 13, 2014 7:33 AM

21-15-9-6
back ext/GHD/115# OHS

15:00

Short on time this morning, would like to have completed Rx reps...

Comment #86 - Posted by: Silas (M/28/6'/175) at January 13, 2014 7:37 AM

21:30 at 95Lbs.

Comment #87 - Posted by: james.patrick [M/51/66"/135] at January 13, 2014 7:42 AM

Rx'd 18:30

Comment #88 - Posted by: Tom 26/m/6'2"/240# at January 13, 2014 7:57 AM

28:40 rx'ed WOW that was a good one!!!!

Comment #89 - Posted by: Erick M/37/220/6'2" at January 13, 2014 7:59 AM

The Crossfit Level 1 Course in Dallas was amazing. The instructors (Cherie, Dean, Abi, Spencer, Chase, & Gale) did a great job in teaching every aspect of training in Crossfit, from Nutrition to Performance. I learned so much during this course not only as a trainer, but as an athlete as well. Each giving their input on the things we needed to work on as trainers, and weaknesses we could correct as athletes. I owe the guys and girls so much thanks. If anyone was interested in taking this course I would recommend it 1000%. Not only to become a trainer, but to learn the foundations and fundamentals of Crossfit. Thank You Cherie, Dean, Abi, Spencer, Chase, & Gale.

Comment #90 - Posted by: Brian Rawlings at January 13, 2014 8:03 AM

M/29/165/6'0"

21:53 @ 115 lb OHS

First round broke the OHS up in to 15 and 6. The remainder of the rounds were unbroken. Took everything I had to keep them unbroken. I feel like I scaled the weight very well.

Good WOD! Have we quit doing single lifts? Where have they been?

@ Bingo I think you jinxed us when you said to expect a lift sometime soon.

Comment #91 - Posted by: James Bobo at January 13, 2014 8:18 AM

21-18-15-12-9-6-3 reps. for time (11:57)
Back Ext. on Swiss ball
Reg. flat sit ups
OHS - 24# bar until 15 reps, then 34#

Never thought I'd say this, but I scaled it too easy..

Comment #92 - Posted by: NNKMelissa 49/124/5'4 at January 13, 2014 8:29 AM

F/28/5'3"/125
26:30
Done OHS once before
Did OHS at 65 pounds

Comment #93 - Posted by: Jessica K at January 13, 2014 8:37 AM

18:41 with 85# on the bar
ouch
added in 5 sets of 10 hand stand push ups for cash-out

Comment #94 - Posted by: Aaron at January 13, 2014 8:37 AM

Thoughts and prayers go to Kevin Ogar. Speedy recovery and all the love in the world brother. Please look into this and help if you can.

posted on Barbell's for Boobs site:

"UPDATE | We've heard from so many people across our amazing community in regards to Kevin Ogar and can't thank you enough for all of the prayers and offerings of support. The need is tremendous and our team is working diligently to build a platform that will provide long term support for Kevin and his medical needs. We expect this site to be launched by this evening, in the meantime, the Fundly link is legitimate and will contribute directly to Kevin. Stay tuned for more and prepare your village to rally in support of this brave young man."

Looks like you can donate to fundly if you want. https://fundly.com/kevin-ogar-s-recovery

Comment #95 - Posted by: kri$ mccuiston at January 13, 2014 8:40 AM

95# ohs
Unbroken
12:41

Comment #96 - Posted by: FF Brad at January 13, 2014 9:01 AM

CF Strong- Best weekend I have had with crossfit yet! Thanks to all of the trainers for passing on your knowledge

Comment #97 - Posted by: Kyrie Carlson at January 13, 2014 9:02 AM

No GHD

KB Swings 1.5 POOD
AB Mat Sit Ups
PVC OHS (Very new to these so I was working form)
15:00

Comment #98 - Posted by: Robert G M/39/ 5'11"/ 195#'s at January 13, 2014 9:03 AM

15:35 w/ 100# OHS

Comment #99 - Posted by: Jetté 44/M/5'11"/175 at January 13, 2014 9:04 AM

Awesome team at the L1 @ CF KOP this weekend! Couldn't have asked for a better experience!!

Comment #100 - Posted by: Steve at January 13, 2014 9:15 AM

rx'd 12.20

Comment #101 - Posted by: Anthony Silvers at January 13, 2014 9:19 AM

23:50, one arm back on GHD Sit, all OHS unbroken except 15 (10/5)

Comment #102 - Posted by: Dan Colson at January 13, 2014 9:25 AM

I'm a newbie, but you all have read this right?

Fundamentals, Virtuosity, and Mastery : An Open Letter to CrossFit Trainers, by Greg Glassman, 2005
http://library.crossfit.com/free/pdf/Virtuosity.pdf

From it: "Virtuosity, though, is a different beast altogether. Virtuosity is defined in gymnastics as “performing the common uncommonly well.” Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. But more importantly, more to my point, virtuosity is more than the requirement for that last tenth of a point; it is always the mark of true mastery (and of genius and beauty)."

Cherie, Abi, Spencer, Chase, Dean, and Gale nailed it this weekend at CrossFit Strong in Dallas TX. Great material taught by virtuous coaches. You guys performed the common uncommonly well. Those of us who participated in your L1 Training class this weekend are all better for it.

Thank you.

Comment #103 - Posted by: Colleen at January 13, 2014 9:29 AM

M/27/5'9/180

17:35 - Had to scale to 95#. GHDs are getting maybe to easy for me, because for the past 3 weeks I have really been focusing on them. Any suggestions?

I am deployed and my goal is to return home with a super cut body for my wife, so of course I got back into the main site crossfit.

This is motivating, I feel like I did when I first discovered crossfit in 2007.

Comment #104 - Posted by: Kegs at January 13, 2014 9:59 AM

Just attempted yesterdays WOD. Results posted there.
Will be doing this one later... See everyone this afternoon!

Comment #105 - Posted by: Pete M (28m/5'10"/180) at January 13, 2014 10:02 AM

First, made up yesterday's row 1000m/90 second rest

3:52.0
3:57.2
3:55.6
3:53.0

Then, did today's without the ohs

21-18-15-12-9-6-3 reps for time of:
Back extension
GHD Sit-up

5:31

Comment #106 - Posted by: Kevin C. (M/54/5'11"/176) at January 13, 2014 10:13 AM

F45/5'7"/145
16:41 w/45#OHS- started out with 65# and decided too heavy (still getting used to the bar) should have gone for it.

Comment #107 - Posted by: heidi at January 13, 2014 10:16 AM

Did yesterday's row 1000m/rest 90 seconds. Result posted there.

First attempt here filtered.

Comment #108 - Posted by: Kevin C. (M/54/5'11"/176) at January 13, 2014 10:16 AM

Natalie-Congratulations! Carole and I watched your video in awe. Outstanding effort.

Comment #109 - Posted by: Kevin C. (M/54/5'11"/176) at January 13, 2014 10:19 AM

Yesterday's rows posted there.

Comment #110 - Posted by: Kevin C. (M/54/5'11"/176) at January 13, 2014 10:20 AM

M/43/70"/189

Scaled OHS weight to 95lbs. BE and GHSU on 24" box with feet hooked under Oly bar that was elevated by my squat stands to a height of about 24".

21:21

Good WO.

Comment #111 - Posted by: Glenn at January 13, 2014 10:20 AM

Had a great time at my CrossFit Kids course at CrossFit SS! John, Tegan, Keegan, Erik and Jon did an amazing job!!! They are filled with so much knowledge!! Thank you again!!

Comment #112 - Posted by: Hilary at January 13, 2014 10:21 AM

16:47 @ 95lbs

2 hand touch GHD.

Comment #113 - Posted by: Bill M. m/49/5'3"/135 at January 13, 2014 10:29 AM

Scaled my OHS to 13kg. Manageble weight for me for this many reps.
14:36

Comment #114 - Posted by: Sara, Sweden at January 13, 2014 10:29 AM

Jette @93 -- very impressive time today.

Kevin, nice job on those rows -- you stayed much more consistent than I did!

Comment #115 - Posted by: Bill M. m/49/5'3"/135 at January 13, 2014 10:31 AM

11:51 rx'd

Comment #116 - Posted by: LMev at January 13, 2014 10:32 AM

Jette and Kevin -- my compliments to you both caught in filter...

Comment #117 - Posted by: Bill M. m/49/5'3"/135 at January 13, 2014 10:33 AM

11.38 but I had limited kit so did normal sit ups, flat back raises and 40 KG OHS.

Comment #118 - Posted by: Benny(M/31/6'0"/205) at January 13, 2014 10:36 AM

23:20

90lbs OHS

Comment #119 - Posted by: Craig Beveridge 39/M/5'11/210 at January 13, 2014 10:41 AM

Scaled OHS to 95lb
20:38
M/19/5,8/175lb

Comment #120 - Posted by: Eric at January 13, 2014 10:46 AM

12:23 Rx'd

Comment #121 - Posted by: Cary at January 13, 2014 10:46 AM

34m/5'9"/160

15:18 scaled OHS to #95

Did all the OHS unbroken which was a big win for me today. Feeling better with OHS. Low back still burning.

Comment #122 - Posted by: Deano at January 13, 2014 10:49 AM

34/215/6'/M
Rx'd 18:29

Comment #123 - Posted by: Timothy T at January 13, 2014 10:49 AM

M/20/175#

Finished in 25:37 exactly as Rx'd except I scaled the squats to 75#

Comment #124 - Posted by: Chris Allen at January 13, 2014 11:02 AM

26:33 RX. Ugh

Comment #125 - Posted by: Brown at January 13, 2014 11:05 AM

17:44 with abmat sit-ups

My legs are completely smoked. I need this rest day tomorrow.

Comment #126 - Posted by: Pat Sherwood at January 13, 2014 11:25 AM

M 39/5'7"/132

Subbed 45# OHS: 15:10

Comment #127 - Posted by: Dan D at January 13, 2014 11:44 AM

16:45 with 80# OHS, all unbroken.

Comment #128 - Posted by: Alan H. at January 13, 2014 11:52 AM

We had 4 people on two bars. 95 pounds and tge time not sure but around 29 I would say. Really need to work on ohs

Comment #129 - Posted by: Brandon at January 13, 2014 11:56 AM

sub 95# OHS
20:43
m/53/5'10;171 lbs

Comment #130 - Posted by: bb at January 13, 2014 12:07 PM

35m/5'9"/219#

13:13rx (hip extensions w/ hands crossed, two hands to the floor Ghd sit-ups).

Comment #131 - Posted by: Matt Chan at January 13, 2014 12:14 PM

Whoops.... Forgot about my minute countdown on the watch:

35m/5'9"/219#

12:13rx

Comment #132 - Posted by: Matt Chan at January 13, 2014 12:18 PM

Awesome Level 1 weekend at CrossFit Country. Mike G, Todd, Keith, Lance and boLth ladies Jenni and Mandy thank you for the experience! Loved the knowledge and passion.

Comment #133 - Posted by: Phillip at January 13, 2014 12:22 PM

Back Squat 1-1-1-1-1 reps
205 - 225 - 225 - 225 - 225

45 Pull-ups for time:
2:50

Comment #134 - Posted by: Joe Northside m/35/70"/200 at January 13, 2014 12:27 PM

@Jim R. - thanks! I've been working more on OHS lately.

@Bill M. - nice time today!

Comment #135 - Posted by: Joe Northside m/35/70"/200 at January 13, 2014 12:28 PM

Scaled this to regular situps and 30kg overhead squats.

12:41

Comment #136 - Posted by: Marius Barkenæs at January 13, 2014 12:30 PM

20:31mins

Scaled OHS to 30kgs

What a beautiful pain

Comment #137 - Posted by: Roof at January 13, 2014 12:33 PM

21m/5'6/150#
Rxd 25:06

Comment #138 - Posted by: Eric V at January 13, 2014 12:35 PM

Yesterday's row, still a day behind
3:26
3:25.6
3:26.6
3:26

Comment #139 - Posted by: James O Hobart at January 13, 2014 12:38 PM

19:23rx
95#
Yay for rest days

Comment #140 - Posted by: Cherie at January 13, 2014 12:40 PM

SUB Incline Sit Ups

27:03/5'9"/180#

Comment #141 - Posted by: Richard at January 13, 2014 12:43 PM

26:15 (Hip extensions)

Comment #142 - Posted by: B. Rhaly at January 13, 2014 12:46 PM

5'7" 36/m/170
22:36 rx

Comment #143 - Posted by: Chris Russell at January 13, 2014 12:57 PM

Bar from floor, scaled OH:s 110Ibs, the rest Rx´d.

17:37.

Very happy (and surprised) that I managed 110Ibs and exept for the 18 reps round the OH:s were unbroken :)

COngrats to Natalie, great effort!

Comment #144 - Posted by: Tomas (Sweden) 39/5´8/155 at January 13, 2014 12:59 PM

18:32 not Rx'd
Scaled weight to 115

M/23/177

Comment #145 - Posted by: Chris W at January 13, 2014 1:06 PM

28:34 as Rx'd....

Sweat City.

Comment #146 - Posted by: Corey B at January 13, 2014 1:11 PM

18:43 as rx

Comment #147 - Posted by: Heber at January 13, 2014 1:12 PM

14:45
60lb OHS
Every thing else was rx with home made GHD. Played it safe with weight still getting back in the swing of things after a couple months off. Going to do Cindy XXX tomorrow took past two day off leg were dead.

Comment #148 - Posted by: Greg at January 13, 2014 1:13 PM

23:56 rx
M30/150/5'6"

Comment #149 - Posted by: kri$ at January 13, 2014 1:20 PM

Abs still sore from last week's GHDs!

18:29 - GHD, 1 hand touch to med ball - OHS - 45#

Comment #150 - Posted by: Will [M/42/71"/178] at January 13, 2014 1:30 PM

23:14 scaled OHS to #65.

Comment #151 - Posted by: Luke Hanson at January 13, 2014 1:33 PM

As rx'd 12:52

Comment #152 - Posted by: Brent colson at January 13, 2014 1:34 PM

I've just come back from the Level 1 course in Stockport (UK). I learned so many things..I hope ill be half as good as those guys are.! They were very good at what they were doing, very precise and a well picked out team! Congrats and many thanks to everyone!

Comment #153 - Posted by: Dimitris at January 13, 2014 1:40 PM

How was Natalie's Cindy XXX unbroken? Speal rested in the downward dog position and was considered broken - she rested in the plank. Is that considered "unbroken"??

Regardless, props to a great athlete - just wanting clarity.

Comment #154 - Posted by: asian_b M/29/6'2"/180 at January 13, 2014 1:42 PM

25:04
Scaled OHS to 35kg/77lbs - they still killed me. Nice WOD.

Comment #155 - Posted by: Denny (m/30/5' 11"-182/180-82) at January 13, 2014 1:56 PM

21:46
scaled OHS to 65 pounds
also had to move to abmat butterfly sit ups after 12 GHDs

Practiced just a couple of steady handstands, but had to go back to work

Comment #156 - Posted by: Glorybelle F/44 at January 13, 2014 2:00 PM

Congratulations Natalie, In five years of crossfit that is the most incredible thing I've seen. You are Superwoman!!!

Comment #157 - Posted by: drw at January 13, 2014 2:03 PM

21-18-15-12-9-6

95# OH

= 14'21"

Comment #158 - Posted by: David at January 13, 2014 2:05 PM

Oops, typo. I switched to the abmat situps after completing the round of 12 GHDs, not after doing 12 GHDs.

Comment #159 - Posted by: Glorybelle F/44 at January 13, 2014 2:08 PM

I attended the level 1 course at Stockport and the knowledge and clear love and enthusiasm for what they do from the coaching staff was amazing. They are a real credit CrossFit and I would recommend the course to anyone.
Matt, danny, Johnny, steads, davs, Andy, Simon, Phil. Thanks guys

Comment #160 - Posted by: Chris at January 13, 2014 2:09 PM

Skaled Overhead Squad down to 30kg

17min 17sec

Comment #161 - Posted by: Kevin at January 13, 2014 2:20 PM

21-18-15-12-9-6-3 reps for time of:
Back extension (sub TRX pikes)
GHD Sit-up (sub ab mat situps)
135 pound Overhead Squat (sub 109# ((snatched from floor throughout))
22:24
still had some left for a few muscle ups and some heavy legs but for sure couldn't have done more weight on the OHS midline was blown out

Comment #162 - Posted by: Jesse at January 13, 2014 2:34 PM

20:10, rx'd

35/M, 5-11, 170

Comment #163 - Posted by: Luke Palmisano at January 13, 2014 2:38 PM

Yesterday's 1000m rows:

4:21
4:24
4:26
4:29

Comment #164 - Posted by: Carole (F/55/5'6"/135) at January 13, 2014 2:40 PM

20.42 (55kg, from ground)
Had to rest more than I wanted before taking the bar. All sets of squats unbroken to so happy with that.

Comment #165 - Posted by: Fabian Villani at January 13, 2014 2:44 PM

Not RXd, hip extensions @13:23

Comment #166 - Posted by: James O Hobart at January 13, 2014 2:51 PM

32:42. Switched to ab mats after round of 18 because if I did all of them I would need a "rest week".

Very comfortable with the OHS. Got my new "operator bar" from rouge today!! Pumped!! Great movement to break it in.

M/31/5'10"/200 Long Island NY CrossFit Rapture

Comment #167 - Posted by: Rapture Brad at January 13, 2014 2:55 PM

rx'd 14:21

Comment #168 - Posted by: jay at January 13, 2014 2:57 PM

11:26 RX'd

Hip Ext.

Comment #169 - Posted by: Austin Malleolo at January 13, 2014 2:58 PM

12:10 dropped overhead weight to 30kg because of heavy squats beforehand

Comment #170 - Posted by: Tom at January 13, 2014 3:13 PM

Porch: 25:39

Comment #171 - Posted by: Matt von L (27/m/6'0"/190) at January 13, 2014 3:17 PM

Cherie, impressive as usual.
Carole, nice job on the rows. Good to see you posting!

Comment #172 - Posted by: Glorybelle F/44 at January 13, 2014 3:20 PM

19:10 Rx'd, I never thought OHS was a weakness but they were the limiting factor here

Comment #173 - Posted by: Kurt at January 13, 2014 3:20 PM


Hip Ext.
Ab mat situps
95# OHS

19:11

m/32/218 Bowmanville Ontario Canada

Comment #174 - Posted by: Melnick at January 13, 2014 3:20 PM

19:45

Comment #175 - Posted by: Andrew at January 13, 2014 3:22 PM

17.51, abmat SU, 65# RDLs, 115 ovhd sqts.

Comment #176 - Posted by: Apolloswabbie 72" 195# 49 at January 13, 2014 3:28 PM

17.51, 65# RDLs, abmat/hand touch SU, 115 ovhd sets

Comment #177 - Posted by: Apolloswabbie 72" 195# 49 at January 13, 2014 3:28 PM

Rx'd 19:25
(Two hand touch on GHDSU)

Comment #178 - Posted by: Chazwell at January 13, 2014 3:29 PM

14:24
45# bar for OHS
Still need work on these

Comment #179 - Posted by: Tye at January 13, 2014 3:30 PM

Scaled OHS to 75lbs

16:21 and I am with Pat legs are smoked. Going to be an awesome rest day tomorrow.

Great time today Joe N! You're usually the dude I compare my times to on here since we usually end up pretty close but you upped the bar today with 95 lbs, awesome WOD dude.

Comment #180 - Posted by: Nate at January 13, 2014 3:34 PM

AM
5x5 back squat
335-355-375-390(pr)-395(pr#2)

PM
15:12 Rx

This hurt. Looking forward to a rest day tomorrow.

Comment #181 - Posted by: anthony M/23/205/6"1 at January 13, 2014 3:40 PM

Strength: back squat 3x5 @ 155#. Press 3x5 @ 112#.
WOD: 17:50 w/ 95#. Extensions/sit-ups as Rx'd.
Skill: 20 mins of handstand practice. Loved it!

Comment #182 - Posted by: Gavin at January 13, 2014 3:44 PM

wowee Austin, that is an incomprehensibly fast time

Comment #183 - Posted by: nick in sydney at January 13, 2014 3:55 PM

12:51 rx'd. barbell was a good 25-30' from the ghd machine so maybe that added some time but felt good overall and didn't rush the pace too much at any point. everything unbroken and snatched each 1st overhead squat

Comment #184 - Posted by: alex nettey at January 13, 2014 4:01 PM

as rx'd

time = 22:51

barbell was on the other side of the gym as the GHD

Comment #185 - Posted by: Paul S 35/6'0/195 at January 13, 2014 4:09 PM

28:53RX

Comment #186 - Posted by: JC at January 13, 2014 4:11 PM

17:48

Comment #187 - Posted by: Eric Caron at January 13, 2014 4:23 PM

Did this after going to my school's crossfit club wod

back extension
abmat
85# ohs
18:04

Comment #188 - Posted by: Mike Andridge/43/5'8"/175 at January 13, 2014 4:27 PM

3000m row
21-18-15-12-9-6-3
Back extension
Sit up (medball 20lbs)
Overhead squat (65lbs)

Comment #189 - Posted by: Matheus Carvalho at January 13, 2014 4:39 PM

15:19 (scaled)

21-18-15-12-9-6-3
33# DL for Back Ex
Abmat sit-ups
65# back squat

OHS practice: 10 reps @0,10,20,33,33#

Comment #190 - Posted by: Elle W 44/F/5'6"/125 at January 13, 2014 4:41 PM

33:05
Scaled oh squats to 115# after the first 21 reps
Shoulders didn't start off strong but I got more comfortable as the reps went on and it got easier to keep the bar up on the squat.

Comment #191 - Posted by: Wolfgang 6'3/250# at January 13, 2014 4:46 PM

scaled to 95#:
21-15-15-9-6-3

22:50

Hope to see this one again

Thanks

Comment #192 - Posted by: mikeyb m/53/178 at January 13, 2014 4:47 PM

Row from yesterday.
1:43.2
1:43.1
1:43.0
1:42.5

Today: 12:30, hip extension, two hand touch to the floor.

M29/177/5'7"

Comment #193 - Posted by: Dan Bailey at January 13, 2014 4:49 PM

17:48 ghd subbed to abmat

Comment #194 - Posted by: Eric Caron at January 13, 2014 4:49 PM

Cfwu scaled: 3rnds: Samson stretch 10 ct each leg, 5 ohs with empty hands up, 5 straight leg situps, 5 25 lb good mornings, 5 hanging rows, 5 hrpu's.

Wod scaled to straight leg situps, super mans, 45lb ohs. No time for 20 min hs work. Wod in: 14:44. Recovering from an injury, added 1 pullup and 1 chinup at the end of each round for a total of 7 each.

Comment #195 - Posted by: J.wood at January 13, 2014 4:49 PM

Subbed decline bench Sit ups
Scaled to 55lb OHS

19:03

Comment #196 - Posted by: jclarke042 M/29/5'9"160 at January 13, 2014 4:50 PM

18:11 RX'd, sort of, kind of forgot which came first, situps or back ext's... (started with the situps) quads are stupid smoked right now though!

Comment #197 - Posted by: tim jarchow at January 13, 2014 4:54 PM

The Seminar in Columbus was a wonderful experience. The staff's ability to convey the information simply and effectively was very refreshing. If you are able, take the course!

Comment #198 - Posted by: Chris Brown at January 13, 2014 4:55 PM

scaled ohs to 115 until I got to the 7th rep of my set of 12. Holy crap my back was screaming at me.

21:02

Comment #199 - Posted by: adam e at January 13, 2014 4:58 PM

PSC 12:53
Abmat & back squats

Comment #200 - Posted by: Sugar Land at January 13, 2014 4:59 PM

Row from yesterday.
1:43.2
1:43.1
1:43.0
1:42.5

Today: 12:30, hip extension, two hand touch to the floor.

M29/177/5'7"

Comment #201 - Posted by: Dan Bailey at January 13, 2014 5:00 PM

scaled the OHS to 65#
17:14

Comment #202 - Posted by: mary t at January 13, 2014 5:00 PM

Day 1 of 90 days of following crossfit.com WOD and Paleo challenge.

MONDAY 140113 - 28:25

Comment #203 - Posted by: Will Dow at January 13, 2014 5:04 PM

28:10

Back ext- Used home made ghr with front raised about 8". 10lb plate behind head to make it harder. Too easy without weight.

Ghd situps- Used swiss ball and hooked feet under bench press (weighted down)

OHS- Used 95 lb because i'm a panzy :)

Comment #204 - Posted by: cameron price at January 13, 2014 5:05 PM

Day 1 of 90 day CF.com and Paleo challenge
MONDAY 140113 - 28:25

Comment #205 - Posted by: Will Dow at January 13, 2014 5:05 PM

21-18-15-12-9-6-3

155lb Deadlift
GHD Sit ups
65lb OHS

22:12. OHS are definitely a goat for me. This was a good one.

Comment #206 - Posted by: Jake at January 13, 2014 5:07 PM

Bingo / Gavin:

Thanks for the replies; very helpful. I've been following the main site for about 3 years, and don't recall a discussion on the damper. I used to set it at 10 - that will change!

Comment #207 - Posted by: Jay at January 13, 2014 5:17 PM

16:41 30kg ohs

Comment #208 - Posted by: Felipe anselmo at January 13, 2014 5:27 PM

scaled to 75 for OHS

16:21

I am with Pat, really looking forward to using my legs as little as possible tomorrow.

Comment #209 - Posted by: Nate at January 13, 2014 5:29 PM

Him

Extensions on ball with feet hooked, sit-ups, and PVC OHS.
OHS flexibility is awful, lots of work to do here. 15:40

Her

Same as above except I did 45 lb OHS in 15:54.

Comment #210 - Posted by: Texas couple at January 13, 2014 5:30 PM

Why do my posts keep getting filtered? I'm trying to use this as a way to keep record and it will occasionally not post. What's up with that?

Comment #211 - Posted by: James Bobo at January 13, 2014 5:33 PM

Very Impressive, Natalie, your physical and mental strength and determination is admirable.

Comment #212 - Posted by: shiret at January 13, 2014 5:36 PM

As Rxd 27:14. (Shared ghd machine, so little extra time)

Comment #213 - Posted by: Sue Ady F/45/135 at January 13, 2014 5:38 PM

@CF Reedley

Matt 31:08 @ 95#
Dee 30:15 RXd

Comment #214 - Posted by: Matthew T 33/5'9"/210 at January 13, 2014 5:45 PM

Gonna hit this tomorrow. Legs need rest clang and bang baby!

Comment #215 - Posted by: hollyhog at January 13, 2014 5:53 PM

15:48

Comment #216 - Posted by: hillbilly M/31/5'11''/175 at January 13, 2014 5:57 PM

http://www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101

Short sweet article from the source.

Comment #217 - Posted by: Tom at January 13, 2014 5:58 PM

23:41
scaled OHS to 95#
Back extensions on GHD
Situps on GHD both hands to floor

Comment #218 - Posted by: Rowan M/5'5"/150/49 at January 13, 2014 6:00 PM

11:12 rxd.

Comment #219 - Posted by: Jason khalipa at January 13, 2014 6:01 PM

37M/195#/5'11"

Afternoon
Monday 140113
14:48
Scaled OHS to 95#
Balance Ball Back Extensions
Straight Leg Ab-Mat Sit Ups

Comment #220 - Posted by: dustin at January 13, 2014 6:15 PM

M/29/165/6'0"

OHS at 115 lbs. Broke first round of OHS up in to 15 and 6, all other rounds unbroken. 2 hand touch on GHD

21:23

@ Dan Bailey dude were you rowing 500 meters or 1000? 1:43 sounds crazy fast for 1000 meters!

Comment #221 - Posted by: James Bobo at January 13, 2014 6:18 PM

19:20

Newbie - 13 days in - first post. Scaled as suggested for a newbie to regular AB mat sit-ups (feet free) and 45# on the OHS. loving the program! found that the OHS stability was severely lacking - can't wait to get these again and see how I improve.

Comment #222 - Posted by: mk M/6'1"/220/32 at January 13, 2014 6:19 PM

RX'd

M/24/185

18:55

Comment #223 - Posted by: tyler at January 13, 2014 6:20 PM

34/m/6'2"/170
Puppy scaling.
15-12-9-6-3
a) Supermans (sub for back extensions)
b) Abmat Situps
c) OHS w/ PVC

6:03

I really thought that I would be able to do the OHS with an empty barbell. This is my first time doing this movement, though, and it's a challenging one. With the empty bar, I felt that my form was definitely going to suffer, and my body was trying to fold forward. Swallowed my pride and focused on locking out the PVC, squatting with good form, and trying to keep the arms back and work on "ripping the bar" apart.

Hopefully I'll Rx this someday and look back at this and reminisce about how I PVC'd it the first time.

Comment #224 - Posted by: Brad Burris at January 13, 2014 6:20 PM

Thank you to all of the coaches this weekend in Columbus! David Tittle, Ian McHugh, Jason McDonald, Lindsey Smith, Doug Zakaras, Joe Degain you guys made me more passionate about CrossFit (I wasn't sure that was even possible) but it happened. I am so excited to use the knowledge I have gained from you and pass it along in my coaching! Not only have you given me the tools to become a great coach, you gave me the tools to improve upon my weaknesses as well! Thank you, thank you, thank you!!!

Comment #225 - Posted by: Victoria (Vicki) Talarico at January 13, 2014 6:24 PM

M/175/6'0/30

First 21 reps at 135lbs, strained groin begain to hurt so I scaled to 115lbs after that.
22:07

Comment #226 - Posted by: Luis Estrada at January 13, 2014 6:41 PM

35:54 rx

Comment #227 - Posted by: gb 46/m/71"/185# at January 13, 2014 6:42 PM

good mornings with #20 med ball
sit ups on floor
#45 snatch squats

17:48

Comment #228 - Posted by: mike vinson at January 13, 2014 6:43 PM

Thanks to Liz, Kelly, and Keegan for a great CFK course at Hurricane CrossFit in Lake Charles, LA. I absolutely enjoyed learning the kid side of CF.I have been practicing on the students I teach when we have brain breaks and inside recess. Can't wait to put it to use in our after school program.

Comment #229 - Posted by: Mandi LeJeune at January 13, 2014 6:48 PM

24/M/192#
CrossFit Andersen, AAFB, Guam
23:20 @95#
Both hands touch the floor on sit-ups.

Weak in the overhead/snatch positions. that cant equate to good score during the open...

Comment #230 - Posted by: Brent Fallon at January 13, 2014 7:03 PM

M/33/5'11"/176

Scales ohs to 95lb all other as rxd
15:18

I'm not as familiar with ohs so I wanted to try 95lb. All osh and back extensions unbroken.

Comment #231 - Posted by: Brad h at January 13, 2014 7:07 PM

Scaled to 65# 25:09

Comment #232 - Posted by: Brent L at January 13, 2014 7:52 PM

15:11, scaled the OH squats to 75#, did everything else as Rx'd. Loved this workout! :-)

Instead of 20 minutes of basic handstand work, I did 20 press-handstands, controlling on the way down all the way back to seated position.

Comment #233 - Posted by: Jill/F/5'2/98 lbs at January 13, 2014 8:00 PM

Scaled:
15-12-9-6-3
Back X
GHD Situps (To Parallel only)
OH Squats @ 95#
1: 2:51
2: 3:24
3: 3:13
4: 1:44
5: 1:04
TOTAL: 12:16

Comment #234 - Posted by: RD/M/6'/170 at January 13, 2014 8:08 PM

You’re all amazing! Over 15 years of working out consistently. I’ve done German volume training, HIT, 5x5, HST, FST-7, finished both p-90x and insanity, and ran the DC Marathon. I’m 5’10” 190lbs, in what I thought was great shape, and THIS IS KILLING ME!!! I used a broomstick for overhead squats, I have not been able to do any WOD without scaling something, and I’m still working on the back roll to support (I will get it!). All the noise, all the passion, all the hype is starting to make sense. You truly are all athletes.

Just wanted to say thanks!

Scaled OHS to broom
21.36

Comment #235 - Posted by: Justin at January 13, 2014 8:17 PM

23:28 rx'd

Comment #236 - Posted by: Jake Kiddoo at January 13, 2014 8:19 PM

13:01, 95lb OHS. Shared time on a GHD

Comment #237 - Posted by: Cara at January 13, 2014 8:35 PM

23:14 Rx'd

Comment #238 - Posted by: phill 37°21'41"N 118°23'43"W at January 13, 2014 8:44 PM

16:16

Scaled to 60#

Comment #239 - Posted by: Mike M m/38/5'9"/185 at January 13, 2014 9:28 PM

My L1 seminar was outstanding. The instructors made the entire experience fun and stressfree while giving us an amazing learning environment. Dallas traffic was a whole other monster! :D

Comment #240 - Posted by: Joanna Covington at January 13, 2014 10:10 PM

did pack scaling

subbed straight bridges for back extensions
subbed horizontal leg raises for GHD sit ups
45 Lb. Over head squats.

10:14

Comment #241 - Posted by: Travis at January 13, 2014 10:27 PM

@Justin #235 - Good to go!

Scaled:
15-12-9-6-3
Good mornings w/wife's 35# bar
Sit ups
OHS @ 95# then down to 75# when form went south.

9:53 -should have started with 21 :/

Comment #242 - Posted by: NAV M/33/6'/192 at January 13, 2014 10:56 PM

22:15

Subbed regular sit-ups for GHD sit-ups
Scaled overhead squats to 30kg

Comment #243 - Posted by: Brett (25/M/188cm/79kg) at January 13, 2014 11:25 PM

F/43/5'6"/135

18-15-12-9-6-3

60# OHS

15:23

Comment #244 - Posted by: mom to five at January 14, 2014 3:24 AM

22'13''

subbed ohs with fs

Comment #245 - Posted by: Federico at January 14, 2014 3:25 AM

M/50/185

20'21"

Modified OHS: started 1st set with no weight then increased 10 pounds each set

Comment #246 - Posted by: Briguy85 at January 14, 2014 4:25 AM

Scaled to 110#

18.40

Great to finally be able to do a WOD unbroken

Comment #247 - Posted by: Marc 43 200 6' at January 14, 2014 5:01 AM

15:54
sub'd supermans, abmat SUs, 40K OHS

Comment #248 - Posted by: newt66ssa at January 14, 2014 5:27 AM

Just finished my first week of crossfit. Can't get enough! I don't have a lot of equipment. Just pounding it out in the garage with whatever increases my resistance. Today I used a 50lb bag if fertilizer for OHS.

Comment #249 - Posted by: Man at January 14, 2014 5:51 AM

Did "Pack" scaling
21:10

Comment #250 - Posted by: batman24 at January 14, 2014 6:02 AM

M/33/177/5'11"
15:18
As rxd but Scaled to 95lb ohs. All ohs and back ext unbroken

Comment #251 - Posted by: Brad Holloman at January 14, 2014 6:11 AM

M 43/185/6'
17.24 @ #95 ohs.

Comment #252 - Posted by: Munster at January 14, 2014 6:11 AM

21-18-15-12-9-6-3
Back ext
Ghd sit ups touch one hand to floor
Overhead squats 65#
19:42
Practice hs for 20 min

Comment #253 - Posted by: D.S. F 52/5'6/117 at January 14, 2014 6:56 AM

65# OHS
21:33

Comment #254 - Posted by: DLong M/38/5'10"/185 at January 14, 2014 7:23 AM

M 29/5'10"/160

16:01
subbed GHD SU for strict butterfly unanchored SU
subbed OH squats for back squats @ 89#
long walk to the squat rack each round

Comment #255 - Posted by: Robert at January 14, 2014 7:35 AM

33:07

Comment #256 - Posted by: myles456 at January 14, 2014 8:02 AM

After doing both Cindy XXX and the Row WOD yesterday, this was a little tough this morn.

butterfly unanchored SU
Glute bridges
95# OHS

15:01

Comment #257 - Posted by: Bo R. at January 14, 2014 8:48 AM

Scaled:
15-12-9-6-3
Superman's
Butterfly Sit ups
OHS with 45# bar (first attempt at OHS)

11:49

Comment #258 - Posted by: Derek S 27/M/74"/175 at January 14, 2014 9:06 AM

16:32 rx'd

Comment #259 - Posted by: Tormod at January 14, 2014 9:10 AM

28.54

scaled 135 to 90

Comment #260 - Posted by: JB (M/22/5'10/185) at January 14, 2014 9:21 AM

(Comment #152 Asian_B)

Natalie's performance counts as unbroken because she didn't move out of the positions involved in a normal push-up. This is what Pukie posted about Speal's performance on Saturday.

Just saw a quick video clip of Speal. Downward dog position deviates from any body position executed during a standard push-up, and therefore constitutes breaking up a set. Stalling in the plank position at the top of each rep would still be considered unbroken, as the athlete remains in a position normally achieved during a push-up, but folding at the hip unloads the midline and is a "break" from the push-up.

Feel free to try it again for a valid entry into the contest.

Comment #198 - Posted by: Pukie at January 11, 2014 1:22 PM

Comment #261 - Posted by: Megan at January 14, 2014 10:54 AM

2014-01-14: 8X10@23:01. (2:12-3:02)

Comment #262 - Posted by: gs at January 14, 2014 11:49 AM

19:36 with 75# and modified improved smith machine-box-abmats-bars at waist height GHD contraption.

19:36? seems like I was moving faster than that! I'm glad to get 75# overhead with good form. Rehabbing shoulder issues since November.

Cindy and Row yesterday so I'm finally caught up!

Comment #263 - Posted by: Gfunk m/35/72/205 at January 14, 2014 11:51 AM

11 somethin, sub'd pullups for OHS...wrist sprang still hurtin.

Comment #264 - Posted by: Tim P. at January 14, 2014 12:04 PM

Scaled to Porch: 115 and 18-15-12-9-6-3.
Finished in 20:01.
Strongest I've been on OHS.

Comment #265 - Posted by: Andy Lock (M/44/5'6"/73) at January 14, 2014 12:22 PM

Did my third CF workout last night... thanks for the daily WOD and suggestions on scaling the OH squat. So much fun.

only looked through first 150 or so comments, but no one was commenting on the handstand controlled descents... this was brutally fantastic.

Comment #266 - Posted by: Eric Dronen at January 14, 2014 1:04 PM

18:35

Scaled OHS to 105#

Comment #267 - Posted by: Nicholas (M/28/5'10"/180) at January 14, 2014 1:52 PM

21-18-15-12-9-6-3
Back Extensions
Sit ups
115# front squats
19:30
Good Workout
Then
25 PushUps

Comment #268 - Posted by: dyagg at January 14, 2014 1:57 PM

18:30
95# OHS

Comment #269 - Posted by: matt b at January 14, 2014 2:53 PM

15:21
OHS @ 55#
Abmat sit-ups (no GHD)
Good mornings for back ext.

WHY do my wrists hurt so much when I do OHS?

Comment #270 - Posted by: Bayley (F/29/145) at January 14, 2014 2:59 PM

13:16

knee was hurting so I reduced the weight to 95#

Comment #271 - Posted by: BW at January 14, 2014 3:10 PM

23:01 as rx'd. 2 hands to the floor on the GHD.

Comment #272 - Posted by: Kurt M/40/190 at January 14, 2014 3:17 PM

RX: 24:58
M/180/49

Comment #273 - Posted by: H1 at January 14, 2014 3:34 PM

F/128/34

Scaled
PVC OHS (move with purpose)
Hip Extension
12:16

Day #2

Comment #274 - Posted by: Denise Thomas at January 14, 2014 3:45 PM

115 used for 21-18, 125 used for rd 15, 135 used for the rest of the wod

Comment #275 - Posted by: Pacers at January 14, 2014 4:09 PM

19:34

Comment #276 - Posted by: Pacers at January 14, 2014 4:16 PM

21:00 rxd

Comment #277 - Posted by: hollyhog at January 14, 2014 5:27 PM

Rx'd at 115#

Comment #278 - Posted by: Bells at January 14, 2014 5:29 PM

15-12-9-6-3 reps for time of:
Back extension
GHD Sit-up
115 pound Overhead Squat

13:25

Start at 18 next time.

Comment #279 - Posted by: M/35/5'9"/210 at January 14, 2014 5:58 PM

14:58
PVC pipe for OHS
Ab mat sit ups
Good mornings with 30 Lb dumbells

Comment #280 - Posted by: ChuckB 55/5'11"/155 at January 14, 2014 7:06 PM

OHS at 95
13:45

Comment #281 - Posted by: Dave 31/6'/180 at January 14, 2014 7:54 PM

scaled weight to 115 after 1st round
rx'd other stuff
17:29

Comment #282 - Posted by: Lsouthar at January 14, 2014 8:21 PM

Scaled ohs to 95
16:02
Awesome wod

Comment #283 - Posted by: Jerime at January 14, 2014 8:34 PM

Scaled this way down Tuesday to fit in short time-window:

10 min amrap of 21-18-15-12-9-6-3

BE
GHD (off roman chair-ish, hand to 4-6" from ground)
55# OHS

Finished round of 12 exactly, so 198 reps. Went out slow and came on stronger in 15 and 12. This will hurt tomorrow.

Comment #284 - Posted by: matt h 5'11" 180# 3-9-11 at January 14, 2014 8:52 PM

50 DU, BP 40-60-80-90-95-100 kg/3 reps
Scaled ohs to 40 kg, then after first 10 reps to 30 kg, rx'd other stuff
21:57

Comment #285 - Posted by: Denis Galkin at January 14, 2014 9:17 PM

Scaled per bingo:
21-15-9-3
modified GHD using flat bench and curl bar so couldn't go as low for situps and BEs
65# OHS (still working on this one)

9:37 (maybe shoulda done more rounds)

Comment #286 - Posted by: Dave H (M/38/5'8"/147) at January 15, 2014 6:00 AM

M/5'11"/30/195

12:48 RX. Nasty on the erectors!!

Comment #287 - Posted by: Jared Davis at January 15, 2014 6:13 AM

I did yesterday wod Row:
2:23
2:13
2:06
2:17

After that hit today wod scaled to OHS to 95 pounds unbroken
22:10

M/34/5'11/217

Comment #288 - Posted by: Yeiro Mateo at January 15, 2014 7:29 AM

Sorry
4:17
4:13
4:06
4:17

Comment #289 - Posted by: Yeiro Mateo at January 15, 2014 7:35 AM

54 Min. 21-18-15-12-9-6-3.
OHS to 90 lbs.

Ouchie.

Comment #290 - Posted by: McB at January 15, 2014 9:12 AM

M/34/5'7"/168
RX 28:15

Comment #291 - Posted by: Mark Salzman at January 15, 2014 9:35 AM

done. watch stopped. 95# and abmat

Comment #292 - Posted by: JonNYC xfit since 6/08 45/M/175/5'11" at January 15, 2014 10:33 AM

17:42
with 95lb OHS decline sit-ups and supermans

Comment #293 - Posted by: MAGNUS 28/5'8"/155 at January 15, 2014 11:40 AM

M/23/5'11"/184.8

22:47.39 RX'd.

Comment #294 - Posted by: Miles Forks at January 15, 2014 1:27 PM

45lb OH squat, sit ups, back extensions on the floor: 21-18-15-12-9-6-3.

11:06

M/31/160

Comment #295 - Posted by: Phillip. B at January 15, 2014 2:08 PM

Going to be running a few days behind for a while now as I've started traveling for work again. Wanted to post results anyway, for what its worth...

Had to get creative in my hotel room for this one. Broke out a screw driver and took off the back of the desk chair. Laid across that and hooked my feet under the bed for the GHD situps and back extensions. Had never done an overhead squat before so I just used my mostly filled suitcase (probably weighs around 30 lbs). Really struggled with the form on those OH Squats.

19:38

Good workout.

Comment #296 - Posted by: Trent M 34/M/5'10"/175 at January 15, 2014 2:31 PM

M/30/5'9/185

26:27

Comment #297 - Posted by: Eren Siner at January 15, 2014 2:47 PM

Gran expreiencia en Crossfit PTY junto a grandes coachs :D gracias por todo aprendi mucho corregí mucho mi técnica junto a ellos. Una experiencia única :).

Comment #298 - Posted by: Isacc Loor at January 15, 2014 3:36 PM

Scaled to 115# and full extension butterfly sit ups (two hand touch behind head and in front of feet)
21:06
M/31/5'6"/185

Comment #299 - Posted by: McNerney at January 15, 2014 4:48 PM

26:07 OHS #100

Comment #300 - Posted by: lucio1928/42/182/98 at January 15, 2014 6:56 PM

cfwu x 3

#85 OHS

17:49

Comment #301 - Posted by: F15E_WSO/51/M/185 at January 15, 2014 6:56 PM

18:14

GHD and BE over a bench, legs under knee rest of lat pulldown. 20kg OHS

Comment #302 - Posted by: DanNZ M/24/177cm/62.5kg at January 16, 2014 12:21 AM

Awesome L1 conducted in Singapore by Joe,Mike, Phil,Vijay,Juree and Trevor!(sorry if I got any of your names wrong!)

Comment #303 - Posted by: lucius at January 16, 2014 5:01 AM

Timeeeee is 19.00 minutesssss
Feeel awesome on my lower back

Comment #304 - Posted by: sushant at January 16, 2014 8:35 AM

M/33/5'8"/190

As rx'd, 23:50.
Cool to feel the midline get activated a little differently with each of the movements in succession. Back extensions felt a little different immediately after the OHS. Same with the GHDs immediately after back ext.

Comment #305 - Posted by: Chris Luka at January 16, 2014 1:14 PM

21-15-9-6-3
Back Extensions
GHD
Overhead Squat 95#

Time-20:30

Love the programming! Wish I had some of that Broflex supplement so I could RX.

Comment #306 - Posted by: Brandon at January 16, 2014 1:57 PM

Heavily scaled and subbed.
GM
SU: GHD-style on ball
OHSQ: 45lb
13:30 (more weight next time)

Comment #307 - Posted by: Harpo m/46/5'7"/145 at January 16, 2014 2:32 PM

14:30 55# OHS

Comment #308 - Posted by: Jlg-51/175-5'10" at January 16, 2014 5:11 PM

My games hopeful did this in 11:24 rx'd !

Comment #309 - Posted by: Jeff Chalfant 34/175/5'10" at January 16, 2014 7:26 PM

OHS @ 65lb
time - 19:02

Comment #310 - Posted by: Barbara F/40/135/5'4" at January 17, 2014 4:58 AM

I know I'm about a week late, but I still had to comment. I attended the Level 1 Course in Dallas at Crossfit Strong and I gotta say, best thing I ever did. I've never met a group of people more passionate about what they do than our trainers. Abi you are so kick ass, motivational and thanks for keeping it real (put the booty in it, that's a technical term). Dean, I think every time I see an Oompah Loompah I will think Dip and Drive. Cherie, I now know what I need to work on if I'm going to jump a fence running from the cops (functional movements), Gale thanks for making me feel like this is totally possible and your facility is incredible! Spencer, I think they SHOULD put what your snatch max is on the test, and Dean, thanks for keeping it professional ;) (I think the visual of your incorrect example of a deadlift is forever burned into my brain) Best weekend ever, looking forward to this amazing journey of learning and training Elite Fitness. Thank you 1,000 fold for all that you do! CROSSFIT STRONG!

Comment #311 - Posted by: Rosa at January 17, 2014 7:18 AM

I know I'm about a week late, but I still had to comment. I attended the Level 1 Course in Dallas at Crossfit Strong and I gotta say, best thing I ever did. I've never met a group of people more passionate about what they do than our trainers. Abi you are so kick ass, motivational and thanks for keeping it real (put the booty in it, that's a technical term). Dean, I think every time I see an Oompah Loompah I will think Dip and Drive. Cherie, I now know what I need to work on if I'm going to jump a fence running from the cops (functional movements), Gale thanks for making me feel like this is totally possible and your facility is incredible! Spencer, I think they SHOULD put what your snatch max is on the test, and Chase, thanks for keeping it professional ;) (I think the visual of your incorrect example of a deadlift is forever burned into my brain) Best weekend ever, looking forward to this amazing journey of learning and training Elite Fitness. Thank you 1,000 fold for all that you do! CROSSFIT STRONG!

Comment #312 - Posted by: Rosa at January 17, 2014 7:20 AM

#45 still nursing rt shoulder
i think i did an extra round of 9

24:30

Comment #313 - Posted by: jla f/54/144/5'8" at January 17, 2014 3:54 PM

M/36/6'3"/200

16:00 on the button.

Comment #314 - Posted by: Ben S at January 17, 2014 5:28 PM

Scaled OHS to 30KG (half weight)

18:06

Comment #315 - Posted by: G (M/35/6'6"/250) at January 19, 2014 10:54 AM

24:48 but did 65# clean and jerks instead of OHS

Comment #316 - Posted by: abh 28/f/135 at January 19, 2014 11:39 AM

Used a bench with feet hooked under a bar for GHDs and back extensions. Never been able to do overhead squats before due to mobility issues. Today was the first time doing them. Used 65lbs, wasn't heavy but strained the wrists. Gotta keep working that mobility piece...

25:05

Comment #317 - Posted by: Evan at January 19, 2014 5:10 PM

10.59

OHS @ 45lb - heavier next time.

Comment #318 - Posted by: Stu at January 19, 2014 7:47 PM

Amazing L1 course, thanks to each and every single one of you! Gabo, Ricardo, Carlos, Zach, Denise, and the owners of PTY crossfit couldnt been more professional BTW Loooved the Nutrition Lecture with zach! my favourite! :D thanks for the extra help coach!

Comment #319 - Posted by: Paula Pisoni at January 20, 2014 7:36 AM

Amazing L1 course in Panama PTY, thanks to each and every single one of you! Gabo, Ricardo, Carlos, Zach, Denise, and the owners of PTY crossfit couldnt been more professional BTW Loooved the Nutrition Lecture with zach! my favourite! :D thanks for the extra help coach! You guys should come to Costa Rica! yay!

Comment #320 - Posted by: Paula Pisoni at January 20, 2014 7:37 AM

As rxd 22:41

Comment #321 - Posted by: Casey Ray at January 20, 2014 11:50 AM

Subbed 95lbs for 135lbs.
28:00

M/30/190lbs/5'10"

Comment #322 - Posted by: Steve at January 20, 2014 8:26 PM

14:07 @ 95#

Comment #323 - Posted by: ART/M45/5'5"/150 at January 21, 2014 2:38 AM

Stopped at 20 minutes, everything unbroken. After all said and done, 536 reps unbroken. http://youtu.be/9eaWSqplzpU

Comment #324 - Posted by: Faris at January 21, 2014 11:15 AM

45/m/176cm/73kg

95 pound OHS

19:34

Back extensions and GHD sit-ups unbroken, OHS in 13/8, 12/6, 10/5, 8/4, 9, 6, 3

Comment #325 - Posted by: Memuc at January 21, 2014 12:41 PM

22:42... back extensions using plyo box with heels anchored; sit-ups on floor; 115# OHS

Comment #326 - Posted by: JFM at January 22, 2014 8:07 AM

15:24 +/- a few seconds. Forgot the exact time. Done at home unb.

Comment #327 - Posted by: Jdisch at January 22, 2014 5:47 PM

M/54/154/1-1-06

Scaled to 65# OHS (Shoulders AFU)/ Abmat

10:37

Comment #328 - Posted by: bingo at January 23, 2014 5:34 PM

20:15 Rxed

GHD with both hands to floor each rep

Comment #329 - Posted by: Mike M M/38/6'0"/210# at January 24, 2014 1:59 PM

Back Exts as rxd
GHD as rxd
95# OHS (started at 115#, only got 3 reps and realized that was too much)
29:49

Comment #330 - Posted by: Drew m/45/5'10"/170 at January 25, 2014 10:52 AM


65# OHS unbroken
13:13

Comment #331 - Posted by: Maria f/24/5'2"/135 at January 26, 2014 5:31 PM

OHS 65# unbroken
13:13

Comment #332 - Posted by: mara f/24/5'2"/135 at January 26, 2014 5:32 PM

21-18-15-12-9-6-3 reps for time of:
51k Overhead Squat
20k kb romanian deadlifts
V-ups
19:13

Comment #333 - Posted by: Tiroler M/29/5'8''/77k at January 27, 2014 11:59 AM

scaling: BAck ext=45# good morning
GHD Sit=situp plus 1 1/5 Pood kb swing
65# OH Squat(working mobility and form-checked ego at door)
20:22

Comment #334 - Posted by: JP,M.A. M/51/69.5"/195 lbs at January 28, 2014 6:22 AM

12'41"

Comment #335 - Posted by: RAD at January 28, 2014 3:11 PM

scaled down:
50 kg Overhead squat
22 kg Good morning
10kg Situp

21:12

Comment #336 - Posted by: Artur G at February 1, 2014 12:06 PM

15-12-9-6-3
Med-ball situp
Overhead squat
* in-season = 12-9-6-3

Bubs 5:31 (65)
Megan 4:54 (55)
Erin 5:54 (55)
EP 5:49 (35)
Alison 5:10 (35)
Jason 6:44 (95)
Katie 6:38 (pvc)
David Sap 8:14 (45)
Aaron 8:47 (15# plate)
Jacqueline 9:48 (65)
Lil Kim 4:39 (25) - in season
Tara 5:53 (45)
Ricky 5:55 (65)
Jada 6:52 (15)
Mrs. Carey 5:53 (35)
Amy 4:22 (65 - fs/no med ball)
Collin 6:35 (75)
Kyle 6:46 (45)
Wendy 6:47 (35) - did round of 6 twice

Comment #337 - Posted by: Champions Club at February 3, 2014 9:52 AM

22:37 95lb ohs

Comment #338 - Posted by: cscarr52 m/48/190 at February 4, 2014 1:23 PM

As rx'd, 15:48.

Fun WOD. Unbroken back extensions and GHDs. Did OHS 15-6 / 12-6 / 10-5, then unbroken down. Took them from floor, every first OHS was a squat snatch (I need the practice). OHS actually felt pretty good - maybe 135 really is the new 95! Lower back got lit up pretty good in later rounds. This had a silver lining, though - the back still hurt like a mother just standing there, so I really had no excuse not to pick up the bar...

Comment #339 - Posted by: Mel 40m/5'10"/180 at February 7, 2014 11:32 AM

m/40/5'9/184
CFWU-3. Reg 1st 2, KB skill work, HS work, L-sits 3rd. Superman. DU.
22:03 OHS just slow & steady. Breaks a little over 1/2 way on all but later rounds.

Comment #340 - Posted by: jrm at February 8, 2014 5:44 PM

23:03 RX. OHS with metal plates.

Comment #341 - Posted by: Mike R at February 25, 2014 10:59 AM

27:44 rx'd

Comment #342 - Posted by: Ronnieboy M/51/5'9"/185 at March 24, 2014 4:41 PM

95# ohs

22:40

Comment #343 - Posted by: JAM15 at March 30, 2014 10:01 AM
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