February 3, 2014

Monday 140203

Rest Day

L1_ CFStrong_CFTNT_CFBelltown_CFKingofPrussia_CFMayhem_CFCostaMesa_CFBareCove_CFVitality_CFParkCity_CFColumbus_CFMorristown_CFRoots_CFMundo_CFFSF_CFOfficine_CFRevX_CFPTY_CPC_NorCalCF_CKC_ArcticCF_Th.jpg

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CrossFit Level 1 Certificate Courses: CrossFit Strong, CrossFit TNT, CrossFit Belltown, CrossFit King of Prussia, CrossFit Mayhem, CrossFit Costa Mesa, CrossFit Bare Cove, CrossFit Vitality, CrossFit Park City, CrossFit Columbus, CrossFit Morristown, CrossFit Roots, CrossFit Mundo, CrossFit FSF, CrossFit Officine, CrossFit Rev X, CrossFit PTY.
CrossFit Coach's Prep Course: NorCal CrossFit.
CrossFit Kids Courses: Arctic CrossFit.

"Found Money" by Chris Cooper, CrossFit Journal article [pdf]

"Sugar: The Bitter Truth" with Dr. Robert Lustig.

Posted by Pukie at February 3, 2014 5:00 PM

Went for 2 days of r and r with my sons.
Looks like I've got some rowing to do make up.
My batteries are re-charged though.
Lots of nice pr's by everyone the last 3 days
good job all.

Comment #1 - Posted by: Mike Andridge/43/5'8"/175 at February 2, 2014 5:09 PM

Awesome Level 1 Cert at KOP!! Great Trainers! Thank you!!

Comment #2 - Posted by: Maria Rossi at February 2, 2014 5:10 PM

Holy cow! I had to watch that video for one of my nutrition classes! It's all completely true! Spread the word!!!

Comment #3 - Posted by: Aaron Sabal at February 2, 2014 5:13 PM

Great level one course up in park city, learned so much. Thanks a ton guys,.

Comment #4 - Posted by: Michael Hanna at February 2, 2014 5:32 PM

Just finished Level 1 Certification at Dallas Strong. Thanks to an amazing group of instructors!
Abi , Spencer, Dean, Gale, Chase, Candice and Stephane. Sorry if I misspelled your name :)

Had an amazing weekend! Good luck to everyone I met this weekend.

Would love a full size image of our group picture.

Comment #5 - Posted by: Bret Kaiser at February 2, 2014 5:34 PM

Denise Thomas was like an Ellen Degeneres at the Oscars. I couldn't think of a better master of ceremony for the Level 1 certification at CrossFit KOP! Thank you Aimee Lyons for opening your gym to us and to all the awesome trainers. What a blast!

Comment #6 - Posted by: Kimberly Zuno at February 2, 2014 5:39 PM

Crossfit King of Prussia representing. Amazing level 1 seminar from an outstanding group of coaches. A positive learning environment with unbelievable energy. It was impossible not to improve as a crossfitter and a person. Thanks ladies and gentlemen.

Comment #7 - Posted by: Albert Piascik at February 2, 2014 5:40 PM

Awesome Level I at King of Prussia! Thanks for allowing us to pick your brains all weekend Rob,Aimee, and Denise! You all Rock 😊

Comment #8 - Posted by: Ellide Provenzano at February 2, 2014 5:43 PM

Flew to Crossfit L1 Seminar in Sydney, Australia from Adelaide. Great weekend, trainers were fantastic. Jesse was funny as and I learnt so much to be a better Crossfitter, potential coach and person in my community. Can not wait to get my results of the test. Bring on the growth and fitness! Hopefully we can get the numbers in Adelaide for a seminar as the affliate numbers expand in quality

Comment #9 - Posted by: Gemma Dawson at February 2, 2014 5:44 PM

Thank you Aimee Lyons and all of the coaches at the Level 1 cert at KOP! What a great experience :)

Comment #10 - Posted by: Jess Simmons at February 2, 2014 5:52 PM

Of the best experiences I've had, the course was fantastic. Thanks to all coaches: Adriana, Lance, Ricardo, Kevin Gabo, Ani, Nicole and Chuck for sharing your knowledge with us.

Comment #11 - Posted by: LESLIE VON CHONG at February 2, 2014 5:54 PM

Thanks to Boz, Connor, Dave, Helzy, Stacey and Jesse (keep growing that beard please) for a fantastic weekend at Revolution X.

Comment #12 - Posted by: JR at February 2, 2014 6:04 PM

A big thanks to the coaches and staff who dedicated their weekend to improving us as CrossFitters at the Level 1 seminar held at CrossFit KOP. Learned a TON and had a BLAST!!

Comment #13 - Posted by: Mallory Meyer at February 2, 2014 6:10 PM

Such a great weekend at Crossfit King of Prussia. The coaches were so knowledgable and I couldn't have asked for a better experience!

Comment #14 - Posted by: Leah Kornberg at February 2, 2014 6:14 PM

Just finished the level 1 course, the coaching staff at Crossfit Roots was phenomenal. Lots of information but mixed with a good amount of comedy to keep things interesting. Thanks to the staff of Crossfit Roots for hosting the event. Dave, your beard was the heat. Good luck to your brother in the AF.

Comment #15 - Posted by: Ricardo at February 2, 2014 6:43 PM

Had a great weekend at the Level 1 Cert at Belltown Crossfit this weekend. Thank you to all the amazing coaching from the staff. I learned a ton and had a great time! :)

Comment #16 - Posted by: Kaithlin Reckards at February 2, 2014 6:54 PM

This weekend was by far in my top 5
favorite moments in my Crossfit Adventure,
I am grateful to attend the Crossfit Park City Crossfit Level 1 Training with Adrian, Brooke, Chris, Doug,
and Eric who all presented a thorough knowledge of the
Ends and outs of Crossfit (along with some humor).
I would highly suggest
to anyone to take this training course... I personally learn several new techniques for my personal goals and look forward to helping others reach their Athletic and/or health goals. Thank you, my Crossfit Community, Gabriel Stockton Ogden, Utah

Comment #17 - Posted by: Gabriel Stockton at February 2, 2014 7:10 PM

Had a fantastic weekend in sydney at crossfit level 1 training, learned so much, the trainers were so knowledgable it was great!

Comment #18 - Posted by: Bree at February 2, 2014 7:19 PM

What a great group of coaches at Crossfit King of Prussia. I leaned so much valuable information and had such a great time! It was truly a great experience. From the beginning to the very end the place was just filled with positive energy! Thank you all so much for the awesome opportunity!

Comment #19 - Posted by: Mike Santora at February 2, 2014 7:21 PM

Had a great time at Crossfit King of Prussia. Special thanks to Aimee Lyon for hosting Level 1.

Comment #20 - Posted by: Michael Rardin at February 2, 2014 7:31 PM

Great presentation. An older classic.

Lustig (and Taubes) are fantastic.

Comment #21 - Posted by: Matt at February 2, 2014 7:43 PM

Thanks Boz, Connor, Dave, Helzy, Stacey and Jesse for the awesome CrossFit Level 1 seminar. Learnt a lot. Will recommend to others. Also want to thank RevX gym for the venue and great BBQ spread after the first day. Much appreciated!

Comment #22 - Posted by: Samuel at February 2, 2014 7:50 PM

Great Level 1 Cert weekend at CrossFit KOP. Thanks to Aimee Lyons for allowing us to take over your gym! Also, a big thank you to all of the wonderful coaches and our master of ceremonies Denise Thomas. Fantastic job!!

Comment #23 - Posted by: Melissa Thomas at February 2, 2014 7:59 PM

Absolutely loved the Level 1 Cert at Crossfit KOP! Thanks to all the coaches for the great experience.

Comment #24 - Posted by: Rony P at February 2, 2014 8:11 PM

Great weekend at Crossfit TNT! The instructors were incredible. I did have one complaint though... One of the instructors (Steve) faked a horrible British accent. Ugh, lame.

Comment #25 - Posted by: Brian S. at February 2, 2014 8:17 PM

One of the best courses I have attended. The wealth of knowledge all the instructors have, their willingness to answer any questions you have and the general vibe of the whole weekend was outstanding. It is a course worth doing for either personal growth and understanding of CrossFit or to become a Trainer. A big thanks to CrossFit Rev X for hosting the Seminar.

Comment #26 - Posted by: Paul Galati at February 2, 2014 8:18 PM

Excellent experience at crossfit park city this weekend, I learned a ton of awesome stuff from a lot of awesome people. A big thanks to the awesome L1 staff in park city. superior athletes and truly genuine people.

Comment #27 - Posted by: terrence oakley at February 2, 2014 8:23 PM

Thank you so so much to all the amazing people we met at the Level 1 at CrossFit King Of Prussia! The energy was phenomenal and you guys were so "IN" the whole weekend. Family for life! #OneToRemember
- Denise.

Comment #28 - Posted by: Denise Thomas at February 2, 2014 8:30 PM

Big shout out to CF LVL 1 Trainers Course Training staff, Erik, Dave, Camille, Tosh, Laura, and Cameron for a job well done this weekend. Loads of great information shared during the course! Thoroughly enjoyed the breakout sessions! Also want to thank Dave Castro for visiting the seminar at Crossfit Costa Mesa. Great box and atmosphere! WOD it and AMRAP! Looking forward to your visit on my rock in the pacific!

Comment #29 - Posted by: Darrell at February 2, 2014 9:03 PM

A lot of good thoughts and accomplishments got caught in the filter yesterday...

Regards the programming debate yesterday...newbies, pls take the time to get to know CF before you start doubting. Programming done right is complicated, and its not immediately apparent to the uninitiated, or even to the vets sometimes. So if you've been drawn to CF, one month does not an expert make, so soak it all in; quickly you'll see huge gains in fitness, and thru reading posts from Gavin, bingo, and a host of others you'll eventually see the genius behind Coach's methods. On to happier things...

Bill M, God helped neither my row time nor the Broncos today...he must have been busy pumping up your FS, Kevin C's pull ups, and about everything Joe N does these days!

DS, happy to have someone to commiserate with on Sunday. But we'll blast out of the gates come Tuesday.

Glorybelle, seeing lots of strength gains these days...good to see!

ChuckB, over and above your recent PRs, what an inspirational recovery you've made...God has definitely touched you, and look forward to your continued improvement.

Comment #30 - Posted by: Jim R. 51/5'8"/160 at February 2, 2014 9:25 PM

@Jim R., wonderful post. Well said.

I enjoyed the linked YouTube video on sugar. As new comers become more well versed in functional movements, their next course of action should be to evaluate their nutrition and sleep. Perfecting those areas will do more for their fitness than directly working on movements will.

As Coach has said, we CrossFit for an hour a day. The big variable is what we do for the other 23 hours. Don't give up your fitness gains through poor nutrition/sleep habits.

Comment #31 - Posted by: Gavin at February 2, 2014 9:36 PM

Muy buen curso,,,,,,felicitaciones y graciassssssssss.....Karl, Jenn and Pedro son unos máquinas .....saludos desde Madrid......

Comment #32 - Posted by: Cesar at February 2, 2014 10:23 PM

Thank to all coaches...awesome weekend...thank you CrossFit!!!

Comment #33 - Posted by: Diego at February 2, 2014 10:25 PM

I had an absolutely amazing experience at CrossFit Park City for my L1 cert. this weekend. Eric, Chris, Doug, Adrian, and Brooke all did such a spectacular job coaching and were professional yet SO entertaining. It truly seems like they love what they're doing and truly love what CrossFit is about. Thank you all for you knowledge and insight this weekend! I can't think of a better place to have taken my L1 cert. from!
I know that everyone voted Adrian had the best beard, but after much consideration, I believe Doug definitely as the beard that should be envied the most!
It was great to meet so many awesome people involved in CrossFit, and I will jump at the chance to take another course from any of these coaches.


Connor Davis
Eagle, ID

Comment #34 - Posted by: Connor Davis at February 2, 2014 10:30 PM

Outstanding weekend @PanamaCity thanks for all The sharing, the experience and the advises. Great staff! Thanks Chuck, Kevin, Lance, Ricardo, Gabo, Adriana, Thomas and all the new friends of the CrossFit Community. Best Wishes to all. Carlos X. Rodríguez Santos @HordaCrossFit @CXRodriS, Guayaquil, Ecuador.

Comment #35 - Posted by: Carlos Rodríguez S. at February 2, 2014 11:12 PM

Thank you guys for the level 1 cert @ Reebok Crossfit FSF in Holland!! Coaches were top notch and cool laidback guys. Hope to see you again some time!!

Comment #36 - Posted by: Mark at February 2, 2014 11:44 PM

Thanks to the coaches for the level 1 course in Holland, it was one of the best courses i ever took! Great weekend, learned a lot!

Comment #37 - Posted by: Koen at February 3, 2014 12:33 AM

Great Europe Team Coach! Great Reebok CrossFit Officine! Top!

Comment #38 - Posted by: Fabio Orlando at February 3, 2014 1:46 AM

CrossFit Level 1 in Morristown was unbelievable. Great Trainers/Coaches. It was a nothing but great knowledge explained so well all weekend.. Awesome time!!!

Comment #39 - Posted by: Charles(Chuck) at February 3, 2014 3:09 AM

CrossFit Level 1 in Morristown was unbelievable.
Very professional instructors with a vast amount of knowledge to share with the athletes that attended the course. The course was awesome!!!!

Comment #40 - Posted by: Charles(Chuck) at February 3, 2014 3:12 AM

Big thanks to Denise, Amy, Rob, Keith, Jason, Jason, Danielle, and Emily!! Crossfit King of Prussia was the place to be this weekend! I'd sign up again just to listen to Denise talk, amazing accent! Good luck in the open Emily! I'll be cheering for you when you make it to the games!

Comment #41 - Posted by: Joe Malandro at February 3, 2014 3:54 AM

Level 1 in Morristown was a great experience. All the coaches were informative and very down to earth. Great experience

Comment #42 - Posted by: Lou at February 3, 2014 4:26 AM

What an incredible weekend at the Level 1 in KOP! The trainers were amazing and made the experience informative, fun and very non-threatening. I was nervous up until I walked in the door and the vibe changed immediately. The long days passed very quickly and I didn't want it to end...loved the jokes! I even shed a tear at the end:-) Thanks to all involved!

Comment #43 - Posted by: Holly Mann at February 3, 2014 5:09 AM

Excellent article by Chris Cooper, thanks for sharing and inspiring ways to help the future generations!

Comment #44 - Posted by: Lisaq at February 3, 2014 5:31 AM

@Jim R.- nice post. You will be moving forward tomorrow, setting the standard, for the rest of us "old guys".

Comment #45 - Posted by: Kevin C. (M/54/5'11"/176) at February 3, 2014 5:47 AM

Good stuff at the L1 Cert at CF TNT this weekend. Having a Brit (Steve) lecture made things sound so much more official! Things I learned - don't use Andrew's pullup hand lotion - Scaling nutrition means not using the scale - 5 months of Weightlifting and no CF workouts makes two days of WODs in a row hard - oh, and gotta warm up those hands... 3, 2, 1, BREAK!

Comment #46 - Posted by: Jeff E. at February 3, 2014 5:54 AM

Grazie CrossFit...Grazie Fede Jonny Mat Simon Andrea e al coach Nolan!!! Ma soprattutto grazie Peter e grazie a Reebok Crossfit Officine!!!

Comment #47 - Posted by: Diego Sica at February 3, 2014 6:09 AM

Front squat 135# ( pr is 140 )
Deadlift 195# tied pr
1000 meter row 4:19 pr by 1 second
Max pull ups 14 tied pr
Max ring dips 15 tied pr
Considering how my body feels could be better but happy

Comment #48 - Posted by: D.S. F 52/5'6/117 at February 3, 2014 6:11 AM

Jim R. -- excellent post! I got a good laugh at the part about me, Kevin and Joe. And I agree, it's great to see all the regulars here being so consistent and making good progress in the gym.

Comment #49 - Posted by: Bill M. m/49/5'3"/135 at February 3, 2014 6:20 AM

3 years into doing CrossFit and finally went for my L1... All I have to say is I am completely humbled. What a great experience and completely better than anything I imagined or was told. The excellent trainers really brought my understanding of CrossFit to the next level and I couldn't be more grateful.

Comment #50 - Posted by: JV at February 3, 2014 6:23 AM

Awesome L1 seminar at CrossFit TNT. The instructors were extremely knowledgeable and helpful. I never thought I could learn as much as I did in 2 days. Also, the beer provided at the end of the first day was unexpected and went down way too smooth.

Comment #51 - Posted by: Chad Crider at February 3, 2014 6:32 AM

D.S. -- excellent results! You were in PR territory for all those exercises in one workout -- that's very impressive.

Comment #52 - Posted by: Bill M. m/49/5'3"/135 at February 3, 2014 6:41 AM

Had such a great experience at corssfit KOP this weekend! Couldn't of asked for a better experience. Had such a blast learning with amazing coaches! A big thank you to all of the trainers and Aimee Lyons for opening her gym up to us. An amazing weekend.

Comment #53 - Posted by: Nicole Moore at February 3, 2014 6:42 AM

@ChuckB - awesome progress, really inspiring! A friend of mine is starting a very similar journey - he just let me know he's up to 150 push-ups ;) I'll be sharing your story, thanks!

@D.S. - looks like you had a really successful day, well done!

@Jim R. - thanks, and great post, spot on! The idea that programming goals are not immediately apparent made me think of "Marguerita"... a seemingly random jumble of moves that very quickly puts you in a hurt of opening/closing and getting up/getting down

Comment #54 - Posted by: Joe Northside m/35/70"/195 at February 3, 2014 6:56 AM

Getting caught up and did last Tuesday's, results there.

Comment #55 - Posted by: MF 30/M/5'11/172 at February 3, 2014 6:59 AM

ChuckB -- I just saw your post from yesterday; absolutely amazing stuff. I don't mind admitting I got a little choked up when I read it. Thanks for sharing that with us, and keep up the great work!

Comment #56 - Posted by: Bill M. m/49/5'3"/135 at February 3, 2014 7:05 AM

Jim R. Feel the same way. Thanks
Bill M.
Joe N.
Thanks us old folks have to stick together. Oh sorry Joe not you. Ha Ha

Comment #57 - Posted by: D.S. F 52/5'6/117 at February 3, 2014 7:07 AM

@D.S. - I have to work extra hard just to keep up with the "old folks" around here ;)

Comment #58 - Posted by: Joe Northside m/35/70"/195 at February 3, 2014 7:21 AM

Excellent Level 1 at Crossfit Belltown. Was humbled and impressed by the knowledge and professionalism of the staff.
The course was much more fun and much more challenging than I expected!
Thank you to Nadia, Austin, Rory, Curtis, Chris, JP and Ant. What an amazing coaching staff in a beautiful facility!!
Go Hawks!!

Comment #59 - Posted by: Joel P. at February 3, 2014 8:04 AM

D.S., what's this, 2 pr's and 3 tied pr's...on an off day? You're killing me! But congratulations and a great bounce-back from a tough week of programming.

Comment #60 - Posted by: Jim R./51/5'8"/160 at February 3, 2014 8:09 AM

Great seminar at CrossFit KOP! Long live the queen! That's for picking on my man Jay & Keith :-p. Loved you guys had a real fun time. Thanks again!

Comment #61 - Posted by: Roland B at February 3, 2014 8:29 AM

Great seminar at CrossFit KOP! Long live the queen! That's for picking on Jay & Keith :-p Loved you guys and had a real fun time. So much information and knowledge. Keep up the good work!

Comment #62 - Posted by: Roland B at February 3, 2014 8:30 AM

Made up for some lost training this weekend.
Front squats, OH squats, dips (with weight though) and practiced handstand and DUs.

Over all I´ve gained strenght in a lot of movements I didn´t do before I ended up here such as DL, cleans, front/OH squats, but I´ve lost strenght in other parts such as dumbell and benchpress workouts. I guess thats the result of more functional training...

Comment #63 - Posted by: Tomas (Sweden) 39yo/177cm/70kg at February 3, 2014 8:32 AM

@Joe N, that's the truth for me as well.

Comment #64 - Posted by: Gavin at February 3, 2014 8:37 AM

@ChuckB, I had no idea what you'd gone through. Thank you for sharing that and I'm glad you're here.

D.S. awesome strength! I'm predicting lots of PRs for you in the coming weeks.

Jim R., what an encouraging post, thank you. It's nice to see the gains in my log because they remind me that the minor setbacks that precede them are actually not a bad sign, but just my body recovering and getting ready for the next gain. :)

Comment #65 - Posted by: Glorybelle 5'5/135/44/F at February 3, 2014 8:44 AM

KOPCrossit L1 Seminar staff was super awesome and knowledgable. Great workouts and kept the learning process light and fun. Aimee,Jason,Keith,Rob,Denise,Emily,Daniele thanks from my team for the experience. Thank you to Aimee for opening up KOP for the weekend for us. Heather Zach Brian & ZS Fitness staff appreciate your help.

Comment #66 - Posted by: ZSFITNESS.COM at February 3, 2014 8:55 AM

Had an awesome time at the L1 Seminar at Crossfit KOP. Big thanks to Aimee Lyons and her entire community for sacrificing their awesome space so that we could improve our Crossfit knowledge.

Great work done by Denise, Aimee, Rob, Keith, Jason A, Jason F, Emily and Danielle!

Comment #67 - Posted by: Joe Maldonado at February 3, 2014 9:15 AM

Awesome experience at Crossfit KOP this weekend! The L1 staff was fantastic, and the facility was great. Many thanks to the entire team.

Comment #68 - Posted by: Eric Schantzenbach at February 3, 2014 9:40 AM

An "on" day for me. 4 rounds for time
60m farmer's walk (20kg dumbells)
10x 50kg power clean
10 pull ups
10 burpees

My 0.02 on yesterday. Two words - humility and respect.

ChuckB - thank you for reminding us what it takes to be humble. Choked up is an understatement and I am in awe of how much further some people have travelled than me.

And respect - someone offers you something for free that is coherent, in many cases life changing, with real, tangible benefits both specifically to your health and generally to your sense of well-being in a supportive community-driven environment. To dismiss it brusquely, publicly and without any commentary as to why is a little disrespectful and doesn't add to a discussion. Leaving quietly, stage-left would be far more appropriate. Ironically, the community is still open to you and the workouts still appear on your screen. Isn't that amazing?

Comment #69 - Posted by: SGD at February 3, 2014 10:02 AM

@ Chuck B. thank you for sharing, and I am also glad you are here.
My uncle was diagnosed with stage 4 pancreatic cancer about 4 weeks ago. Any suggestions I could pass on to him would be helpful.

Comment #70 - Posted by: Mike Andridge at February 3, 2014 10:03 AM

Chuck B.
Had not read your post yesterday but I just checked back and am glad I did. I'm glad your here!

Comment #71 - Posted by: D.S. F 52/5'6/117 at February 3, 2014 10:14 AM

I had an amazing time and learned a lot in KOP. All of the trainers were so great. Funny, informative, intuitive, and tough as nails. I could not have asked for a better experience. Thanks so much, guys.

Comment #72 - Posted by: Scott Redden at February 3, 2014 10:21 AM

Huge thanks to the amazing instructors at L1 Costa Mesa - excellent weekend!

Comment #73 - Posted by: Tim Morey at February 3, 2014 10:32 AM

Mike Andridge, sorry to hear that news about your Uncle. I'll praying for him to fight strong.

I'm also glad you got some time with your family and that you feel ready to go.

Comment #74 - Posted by: Glorybelle 5'5/135/44/F at February 3, 2014 10:37 AM

Thanks for an awesome weekend at Dallas Strong. Abi, Candice, Chase, Dean, Gale, Spencer and Stephane were incredible and a wealth of knowledge!

Comment #75 - Posted by: Steve Ringo at February 3, 2014 10:52 AM

@CrossfitBelltown lvl 1 cert this weekend- Austin, Nadia, Rory, Chris, Kurtis, all of you, fantastic coaching and instruction. Could not ask for more. Inspirational and educational, I would train under your guidance any day of any week. Good luck this year!

Comment #76 - Posted by: Dustin T at February 3, 2014 11:02 AM


I'm battling a cold so I'm trying to catch-up on WOD's. I did Saturday's (2/2) WOD with mods:

1RM Dead lift: 305#
1000m run: 7'05" (running was rough)
Pull-ups: 25 (assisted)

Comment #77 - Posted by: Brian at February 3, 2014 11:13 AM

Thanks heaps to Boz, Connor, Helzy, Jesse, Stacey, Dave and Rev X for the LV1 seminar in Sydney on the weekend. You guys were great coaches and had such a fun weekend. Met some awesome people!

Comment #78 - Posted by: Greg Woulfe at February 3, 2014 11:19 AM

Level 1 Course at CrossFit Park City was an epic weekend. Staff members were first class in their ability to convey information in comprehensible terms, quickly answer questions, and provide a fun learning environment. Chris, Eric, Doug, Adrian, and Brooke, you are all true professionals with outstanding character. A lot of wonderful people came to the course this weekend and I already miss the community established in that short time. It was an unforgettable experience and an honor.

Comment #79 - Posted by: Eric M. at February 3, 2014 11:20 AM

Murph today, I have been winter camping last four nights.

Comment #80 - Posted by: Gfunk m/35/72/205 at February 3, 2014 12:24 PM

Did Michael today, with 2 runs on the elliptical, and one on the treadmill.


Comment #81 - Posted by: Carole (F/55/5'6"/135) at February 3, 2014 12:40 PM

Grazie!! Thank you!! 2 awesome days of CrossFit and coaching in a perfect place like CrossFit Officine in Milano, Italy! A M A Z I N G!!


Comment #82 - Posted by: Samir at February 3, 2014 1:00 PM

WOD in filter.

Comment #83 - Posted by: Gavin at February 3, 2014 2:11 PM

Shoveled 1 foot of snow 1 1/2 hours. Thank you crossfit!
Loved it!

Comment #84 - Posted by: D.S. F 52/5'6/117 at February 3, 2014 3:00 PM

@ Glorybelle thank you
appreciate it
@ DS I think we are all getting pretty good at shoveling snow. yuck.

Comment #85 - Posted by: Mike Andridge/43/5'8"/175 at February 3, 2014 3:17 PM

Thanks all for the kind words!

Joe Northside and Mike Andridge
I would be glad to help. There are things your uncle ( and your friend Joe) can do to help themselves.
Cancer cannot live in an alkaline body, so there are things you must do to bring tissue PH back in balance.
The video today on alcohol and sugar is absolutely true and these are deadly to cancer patients. They must get their carbs from high fiber sources. There is much more I can share so if they want my help here is my email Cburke03@comcast.net

Comment #86 - Posted by: ChuckB M/56/5'11"/165 at February 3, 2014 3:24 PM

Made up Sat and Sun WOD
No PR's but handle some decent weight


Comment #87 - Posted by: power-girl at February 3, 2014 4:13 PM

Speal, Adrian, Dougy-Doug, Eric, Brookie… you guys are all Bad-A's! Thanks for everything this past weekend. The L1 Cert was a blast & I'm sure I speak for everyone when I say I learned way more than expected. Thanks again!

Comment #88 - Posted by: Cam Ault at February 3, 2014 4:57 PM

CFL1 seminar at Reebok Crossfit Bare Cove, Hingham, MA was exceptional. Beautiful facility with top notch instructors. Thanks to Austin, Spencer and crew!!!

Comment #89 - Posted by: Justin at February 3, 2014 5:07 PM

Awesome Level 1 Training class at Crossfit TNT this weekend! Loved all the trainers - learned so much!!! They really made it fun for everyone! Thanks Steve, NuNo, Natosha, Andrew and Wes!!! You guys rock!

Comment #90 - Posted by: Marsha Russo at February 3, 2014 5:09 PM

Due to a cold the last 3 days were my rest day. Today I had to hit it hard to make up.


1 Mile run
21 Clean & jerk 145#
1/2 Mile run
21 Clean & jerk 145#
1 Mile run


Comment #91 - Posted by: Price at February 3, 2014 5:17 PM


5K: 28:42

Comment #92 - Posted by: mom to five at February 3, 2014 6:52 PM

Enjoyed the video. "Am I debunking yet?"

There should be a college with a curriculum devoted to debunking. Various courses in various fields all directed at debunking. No overarching philosophy, no orthodox 'method', no commitments of any kind except to debunking.

Debunk the %#$@ out of everything!

Perhaps a course or two on: "That which has not been debunked....yet."

Comment #93 - Posted by: Prolix at February 3, 2014 8:24 PM

Questi due giorni di seminario li ho trovati molto interessanti e motivanti,ho cercato di assorbire il più possibile TUTTE le informazioni ricevute da tutti i coach presenti in sala,ogni piccolo dettaglio e particolare,ascoltato e visto, l'ho colto e l'ho messo nel mio piccolo bagaglio di esperienze,cercherò in ogni modo,di farne buon uso,e di continuare a nutrire la mia passione frequentando questi corsi fatti da persone altamente competenti! Ringrazio tutti i coach,da Nolan,Peter,Ernest,Simon e tutti gli altri nessuno escluso!!! GRAZIE!!!

Comment #94 - Posted by: Claudia Ferretti at February 4, 2014 1:20 AM

Did three 3 minute rows with 3 minutes rest after each.

881m, 882m, 883m

Then did 2x back squat emotm starting with 60kg adding 5kg each minute. Worked up to 100kg.

Legs felt like jelly on the cycle to work this morning!

Comment #95 - Posted by: Big Red/m/6'4/#257 at February 4, 2014 4:59 AM

One of the best Level 1s I've worked on. Thanks to Denise for bringing out the best in everyone and Aimee for hosting and the best damn community of people in the world. #lovecrossfit

Comment #96 - Posted by: keith Wittenstein at February 4, 2014 7:21 AM

Great weekend @ Crossfit TNT. Learned so much in those 2 days and the staff were very great and fun and very helpful and they made it very fun and safe for everyone. Thank you to all the trainers Steve, Natosha, Andrew a.k.a. Thor & Wes!!

Comment #97 - Posted by: Billy Alvarado at February 4, 2014 8:05 AM

WOW! What an amazing weekend of learning!
The CROSSFIT ROOTS crew were super duper nice, very knowledgable and really made the class fun :)

After doing Crossfit at a box for 3 years I never thought I would learn this much !! Great experience, I recommend the Level 1 Cert. for beginners that want to learn the right way for them self and for anyone more advance that wants to coach! Honestly learned so much great technique, thanks Coaches !!!

Comment #98 - Posted by: Caroline Chartrand at February 4, 2014 9:18 AM

Awesome time at Level 1 course at KOP! Couldn't pick a favorite trainer - you were all so great! Learned so much! Thanks to Keith (lots of great cues for me to borrow), Jason (inspiring demos and tales from the trenches), "Baby Jay" (your relaxed enthusiasm really put me at ease), Danielle (thanks for remembering to call me Liz and not Elisabeth :)), Emily (you are truly awe inspiring), Rob (thanks for the advice on asthmatics), Amiee (thank you for the use of your facility and for your advice with regards to kids), and Denise (putting humor behind a serious message is an art form you really have mastered). Love you all!

Comment #99 - Posted by: Liz S. at February 4, 2014 11:30 AM


Comment #100 - Posted by: Brian Mc Inally at February 5, 2014 2:05 PM

I just wanted to say thank you to the amazing staff and athletes who taught the CF-1 Cert @ Crossfit king Of Prussia i had a blast wish it was more then 2 days. You guys inspire me to become a better person & Athlete. Thank you so much

Comment #101 - Posted by: George J at February 5, 2014 2:15 PM

I had a awesome time at the level 1 at KOP great group of instructors and athletes coaching. Great tips and tricks to help coach also learn a lot myself. Thanks again!

Comment #102 - Posted by: Leighton B at February 7, 2014 1:06 PM

Unforgettable weekend in Yokota Air Base, Tokyo. Great coaches and fantastic CrossFitters studying together. Definitely, this Certificate course change my life. Appreciate all!

Comment #103 - Posted by: toshiaki nishizawa at February 10, 2014 7:49 AM
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