March 17, 2014

Monday 140317


With a single 2-pood kettlebell:
21 Turkish get-ups, right arm
50 swings
21 overhead squats, left arm
50 swings
21 overhead squats, right arm
50 swings
21 Turkish get-ups, left arm

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L1_ Ft.StewartCF_CFBelltown_CFSS_NorCalCF_CFEthos_UteCFHolladay_810CF_CFDallasCentral_AlbanyCF_CFZurich_CFBCN_CFFRA_CFVelocity_CFRocks_CFJozi_PunkCF_BIGGCFRecoleta_CPC_CFSuperstition_CygnusCF_CKC_CapeCF_CFAtlanta_th.jpg

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CrossFit Level 1 Certificate Courses: CrossFit Fort Stewart, CrossFit Belltown, CrossFit SS, NorCal CrossFit, CrossFit Ethos, Ute CrossFit Holladay, 810 CrossFit, CrossFit Dallas Central, Albany CrossFit, CrossFit Zurich, CrossFit BCN, CrossFit FRA, CrossFit Velocity, CrossFit Rocks, CrossFit Jozi, Punk CrossFit, BIGG CrossFit Recoleta.
CrossFit Coach's Prep Course: CrossFit Superstition, Cygnus CrossFit.
CrossFit Kids Courses: Cape CrossFit, CrossFit Atlanta.

Building Behemoths: Part 1 by Bill Starr - CrossFit Journal article [pdf]

Posted by Pukie at March 17, 2014 5:00 PM

Excelente el finde de semana que pasamos junto con la gente de crossfit en BIGG Argentina!
Gracias a todos!!

Comment #1 - Posted by: Cristian Alvarez at March 16, 2014 5:21 PM

Turkish get ups as the WOD? So much for the "quickly" side of things

Comment #2 - Posted by: Bryan at March 16, 2014 5:25 PM

Muchas gracias a los couch, son muy profesionales, me gusto mucho la jornada y gracias a crossfit por hacer de esto un estilo de vida! Saludos a la comunidad crossfit! Burpeeeeeess..

Comment #3 - Posted by: Marco at March 16, 2014 5:25 PM

Absolutely loved the CrossFit Kids certification in Atlanta! Kelly, Jon, Jon, and Erik were GREAT and shared so much knowledge.

Comment #4 - Posted by: libby at March 16, 2014 5:36 PM

All my instructors had beautiful hair. It must be a requirement.

Comment #5 - Posted by: Mattias Sherrill at March 16, 2014 5:40 PM

Im gonna be seeing Jeff Martone in my dreams/nightmares tonight
Zzzt! Swissssh, zzzzzzzt, swissh!

RIP Arnie, getting some in the morning!

Comment #6 - Posted by: Glen G at March 16, 2014 5:45 PM

Level 1 Trainer course at CrossFit SouthSide was amazing. It was fun energetic, a wealth of experience and knowledge and very professional.

Comment #7 - Posted by: Cody Johnson at March 16, 2014 5:47 PM

One of the best experiences I have had. Coach Forest Gump was as knowledgeable as he was pleasant. It was a great way to gain experience and improve quality of life.

Comment #8 - Posted by: Nathan Blair at March 16, 2014 5:58 PM

24:20 1.5 pood on swings and right arm work
1 pood on left arm o.h. And left arm tgu

Holy Jeff martone, those left arm get ups and ohs where extremely difficult for me. Had to scale to 1 pood. Used 1.5 for everything else. Don't have a 2 pood yet. But definetly could have done it with my right arm.

Comment #9 - Posted by: hollyhog at March 16, 2014 5:58 PM

Thank you Crossfit Central Dallas for hosting such a great class. The instructors were knowledgeable and kept the class interesting.

Comment #10 - Posted by: Chelsee at March 16, 2014 6:05 PM

Trainers were awesome. They had some of the most epic beards ever. It was awesome watching Adrian Conway and Chris Spealler workout. Those guys are amazing.

Comment #11 - Posted by: Tim Lincoln at March 16, 2014 6:13 PM

increible capacitacion por verdaderos profesionales !! cumplio y supero todas mis espectativas! gracias totales a cada uno de los coaches!, gracias BIGG crossfit !

Comment #12 - Posted by: juan alfano at March 16, 2014 6:14 PM

We officially had the best bearded trainers at our Level 1 Trainer course at UTE CrossFit, you included Laura. Still waiting for Adrian to perform the WOD we planned for him! Adrian post your time when your finish brother.

Comment #13 - Posted by: Jeremy Evans at March 16, 2014 6:16 PM

Bottom left was my first Level one at Dallas Central!!! Cherie Chan, Spencer Nix, Dean Xu, Abi Grove, and Gale were all awesome L1 Instructors! Much was learned, many laughs and fun were had, and snap applause was given on budding coaches and athletes.

Comment #14 - Posted by: Jeffrey at March 16, 2014 6:25 PM

The crew at the L1 course at 810 Crossfit rocked out this weekend. Had an absolute great time and learned a lot about myself and Crossfit. Highly recommend the Midwest crew. Each of the coaches brought their own unique style to the weekend and it was awesome to see how each approach worked and elicited responses.

Oddly enough I saw a comment about hair in an earlier post. I can only assume that they were at the 810 L1. Some enviable hair going on there.

If you have been on the fence about taking the L1 and can come up with the scratch I highly recommend it. Hope my paths will cross sometime soon with those I met this weekend.

Comment #15 - Posted by: Josh at March 16, 2014 6:29 PM

Absolutely LOVED the CrossFit Kids course in Atlanta! Great job by our instructors Kelly, Jon, Jon, & Erik! I cannot wait to get back to the box to share everything I learned!!!

Comment #16 - Posted by: Kelly at March 16, 2014 6:50 PM

"How To Workout Like An Operator" on YouTube. Sums up my opinion of the instructors at Ute Crossfit Salt Lake City.

UTE CROSSFIT in Salt Lake City was fun. A lot of interesting people who will hopefully go on to their respective gyms and do great things.

Most of the instructors had "Operator Beards" reminded me of Spec Ops dudes. All had great knowledge. Thanks to Spealler, Eric (Forest Grump) O'Connor, Adrian (Beach Body) Conway, Dave, Steve, Doug (Lorax) and anyone else I missed.

Comment #17 - Posted by: Joshua at March 16, 2014 7:02 PM

Are regular russian swings ok for this one?

Comment #18 - Posted by: Vern at March 16, 2014 7:09 PM

Spencer, Dean, Abi, and Gale rocked our L1 at CF Dallas Central. Special Shoutout to Cherie Chan for Being our Ring Master and making it such a great experience!

Comment #19 - Posted by: Jason at March 16, 2014 7:09 PM

loved the course at crossfit fort stewart. the instructors were great, definitely enjoyed it!

Comment #20 - Posted by: Christopher Lee at March 16, 2014 7:21 PM

Level 1 course at Ute crossfit was awesome! The instructors were amazing and i had a great experience! Thanks :)

Comment #21 - Posted by: Lacey at March 16, 2014 7:28 PM

I had the greatest experience in my short crossfit career today. The instructors were pretty awesome. Also got the opportunity to meet Jason Khalipa and Garrett Fisher. Thank you CrossFit for the opportunity to develop as a crossfitter and coach.

Comment #22 - Posted by: Steven Pachan at March 16, 2014 7:32 PM

Great beards and a lot of CHUMP CHANG!!! At level 1 course at the Ute CrossFit! Thanks

Comment #23 - Posted by: Dustin O at March 16, 2014 7:33 PM

Great Level 1 class at Dallas central thanks to all the instructors for a great weekend.

Comment #24 - Posted by: Brett Russell at March 16, 2014 7:43 PM

What a great Level 1 at CrossFit Dallas Central! Thanks to Cherie, Spencer, Dean, Gale and Abi for the great instruction and awesome time!

Comment #25 - Posted by: Drew Clementz at March 16, 2014 7:43 PM

@Vern, after looking at the vids from the Compare To date, it looks like regular KB swings and not Russian.

Comment #26 - Posted by: Glorybelle 5'5/135/44/F at March 16, 2014 7:49 PM

World class training by excellent trainers this weekend. Enjoyed all the knowledge and experience given by some of the hairiest beasts I've ever met. Well done. I would be a Tool if I did not express my thanks. Lonnie Collings

Comment #27 - Posted by: Lonnie Collings at March 16, 2014 7:49 PM

What a great weekend at 810 Crossfit Level 1 Course! ALL of the instructors were outgoing, passionate and extremely knowledgeable. Loved every minute of it- lots of laughs!

Comment #28 - Posted by: Brodi at March 16, 2014 7:52 PM

Level 1 Trainer's Course at CrossFit Norcal was outstanding! The staff was locked, loaded, and bringing it non-stop. Couldn't have had a better experience unless I'd taken one of them home with me as a parting gift. Thanks!

Comment #29 - Posted by: Laura Lee at March 16, 2014 7:54 PM

Crossfit kids in Atlanta was awesome! I can't wait to share all the knowledge I learned with the kids! Great job Kelly Jon Jon and Erik

Comment #30 - Posted by: Jessica at March 16, 2014 7:58 PM

Lejos la mejor experiencia que he tenido con crossfit. Y estoy seguro que de ahora en adelante me abrirá las puertas para aun mejores y mas reconfortantes momentos dentro de muestra disciplina, el enseñar.
Especial agradecimiento a los coaches, gracias a ellos hoy ya soy un mejor Crossfitter.

Comment #31 - Posted by: Francisco "Frank" Villanueva at March 16, 2014 8:06 PM

I would like to thank Crossfit for a great L1 this weekend in Norcal. And thank you Norcal for hosting!! I learned a ton of great info and filled up my tool box with great ways to communicate all of it out to others. Thanks again for an awesome experience!

Comment #32 - Posted by: Jon Adams at March 16, 2014 8:12 PM

Level 1 Cert. In Laguna Hills was great, had fun lots of laughs and the coaches did a great job of getting everything down to the "T".

Comment #33 - Posted by: Jaun at March 16, 2014 8:20 PM

Great weekend!
La pase increíble! Gran grupo humano el staff del Level 1!
Un placer recibirlos en BIGG CrossFit Recoleta!

Comment #34 - Posted by: Cacha at March 16, 2014 8:41 PM

The beards! I loved the beards :) - THANKS GUYS and of course Laura!

Comment #35 - Posted by: Melissa Collings at March 16, 2014 8:57 PM

Arnie is THE most brutal, challenging hero WOD that HQ has created thus far (I've done all 120 hero WODs). In 2010 I scaled it to 45#, but this time I can't wait to do it as Rxed in honor of Arnie's life and sacrifice. If you have any questions about it, or need any motivation, check out Jeff Tincher's and Bill Grundler's inspiring WOD videos at the "Compare to" link. There's a great tribute to Arnie at the National Fallen Firefighters Foundation website.

Comment #36 - Posted by: Mike M at March 16, 2014 9:05 PM

Muy bueno el curso muy agradecido de los profesores y compañeros muy entretenidos
Gracias a todos
Cuando vayan a Chile avisen!!

Comment #37 - Posted by: Elio at March 16, 2014 9:15 PM

Thanks to all my coaches at UTE Crossfit Holladay. Great classes, great people. And cheers to my first muscle up. Chump Chaaaange! Beards are awesome!!!

Comment #38 - Posted by: Marcelo Dallastra at March 16, 2014 9:28 PM

Hey¡¡¡ Excelente curso, el mejor¡¡ Gracias a todos por la ayuda¡¡

Un abrazo desde Queretaro¡¡

Comment #39 - Posted by: Jose Trejo M at March 16, 2014 9:46 PM

#11/Vern, the kb swing in CF is always full range of motion, with arms coming up to about ear level.

Comment #40 - Posted by: Jim R. 51/5'8"/156 at March 16, 2014 9:47 PM

Gracias a los coaches por este fantástico fin de semana... he aprendido mucha tecnica y mucha teoria que no sabia. Y gracias por la gente que ha hecho esto posible y a mis compañeros! Saludos a todos! ( deberian de hacer esto en las islas canarias tambien ehh!! ;) ) take care!

Comment #41 - Posted by: Armando at March 16, 2014 9:53 PM

Well worth the time and money, down right enjoyable, looking forward to taking more in depth coarses in the future, best of luck to everyone on the test and what a great place to pick up a new friends.

Comment #42 - Posted by: Gabriel Stockton at March 16, 2014 10:12 PM

Had the best time at Level 1 at Ft Stewart. To all the coaches ya'll were awesome. Thanks again

Comment #43 - Posted by: Ben Mishoe at March 16, 2014 10:27 PM

39:18 as Rx'd.

Wanted to switch to a 1.5 pood KB after beginning the L arm Turkish get-ups, but stuck it out with the 70# KB.

Pro-tips from a non-pro:
1. Do NOT ever hold the KB over your head while doing the TGUs. Heaven forbid you loose grip.

2. When doing the OHS, play around with your free arm to find a good equilibrium position. You'll feel like your are going to tip over unless you put that other arm to work.

Comment #44 - Posted by: Gavin at March 16, 2014 10:45 PM

By far the Best experience i've ever had in my short carreer as a Crossfiter and Coach. I came out of this weekend knowing that this is only the tip of the "iceberg". I can.only say that the Staff on the Coach's Prep that we had this weekend in Cygnus CrossFit is simply awesome, so much knowledge and so great the opportunity of taking some of it. Todd, Austin and Maggie you rocked guys. Thanks so much for this spectacular weekend.

Comment #45 - Posted by: Manuel Cienfuegos at March 16, 2014 10:52 PM

What an awesome weekend with amazing instructors! John, Camzin, Conor and Tegan, thank you so much for sharing your knowledge with us and for making the CrrossFit Kids course in Cape Town epic :-)

Comment #46 - Posted by: Abby de Beer at March 17, 2014 12:35 AM

Level 1 @ CrossFit FRA was AWESOME! The coaches were Legit, friendly and extremely knowledgeable! The owners of the box were so gracious I wish I lived close so I could attend their classes! Overall great experience and thank you!

Comment #47 - Posted by: Chrisha Williamson at March 17, 2014 12:38 AM

Thank You, Thank you, Thank you Camzin, Tegan, Connor and John for the most amazing weekend! Incredibly inspired to make a difference! Come back soon!

Comment #48 - Posted by: Kelly Fisher at March 17, 2014 1:10 AM

Scaled with 1 pood kettlebell.

34:30 mins

Comment #49 - Posted by: Tiho at March 17, 2014 1:47 AM

Such an incredible weekend with the CFK team in Cape Town! Thanks for a brilliant cert and for all the energy and inspiration. CrossFit is definitely changing the world, one person and one kido at a time...

Comment #50 - Posted by: Stacy at March 17, 2014 1:53 AM

32:21 using 16 kg dumbell

Comment #51 - Posted by: Gabriel at March 17, 2014 1:58 AM

37:08 with a 1.5-pood kettlebell

Comment #52 - Posted by: gb 46/m/71"/185# at March 17, 2014 3:13 AM

Just want to say how nice and helpful the entire staff was at The Level 1 cert at CF Albany! An amazing experience and I'm so glad I got to take part!

Comment #53 - Posted by: Mike at March 17, 2014 3:56 AM

1 pood kettlebell- 32:33. Ill work my way up to 2 pood.

Comment #54 - Posted by: Christopher Tennyson at March 17, 2014 4:03 AM


10 1 pood right arm turkish get-ups
12 1.5 pood KBS
15 1 pood left arm OHS
12 1.5 pood KBS
15 1 pood right arm OHS
12 1.5 pood KBS
10 1 pood left arm turkish get-ups

no watch--so no time

Comment #55 - Posted by: nutfam at March 17, 2014 4:04 AM

Excelente el seminario Lvl. 1 en BIGG CrossFit Recoleta! Espero poder seguir asistiendo a cada uno de los cursos con estos excelentes coach!

Excellent Seminary at BIGG CrossFit Recoleta! I'm looking forward to assiting to every upcoming seminary with each of those excellent coaches!

Comment #56 - Posted by: Santiago Basoa at March 17, 2014 4:13 AM

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

Comment #57 - Posted by: Joe Northside m/35/70"/195 at March 17, 2014 4:38 AM

20:10 @ 1 pood

Comment #58 - Posted by: Joe Northside m/35/70"/195 at March 17, 2014 4:39 AM

Great Level 1 Seminar in Jacksonville, Florida! The L1Staff are amazing a dropped tons of knowledge bombs. Especially from Jason--PROTECT YOUR PELVIS! That was my biggest take away. lol

Comment #59 - Posted by: MIchi Le at March 17, 2014 5:04 AM

CrossFit Kids Atlanta was awesome! Thank you to all the wonderful trainers who made the weekend fun and informative and really helped me get started for teaching kids. Thank you for all of your help it was such a great course!

Comment #60 - Posted by: Katie at March 17, 2014 5:11 AM

The instructors at the dallas central level 1 training seminar were fantastic. I've done multiple certification courses in the past and this was by far the best. Instructors were knowledgable yet kept things entertaining. Great weekend! Hope I passed!

Comment #61 - Posted by: Victoria at March 17, 2014 5:22 AM

Turkish get-ups 20# kettle bell
Overhead squats 20# kettle bell
Swings 1 pood

10 minutes handstand hold practice using band across squat rack
R.I.P. Arnie

Comment #62 - Posted by: D.S. F 52/5'6/117 at March 17, 2014 5:30 AM

@Joe Northside nice work. 1 pood is heavier than it sounds for those

Comment #63 - Posted by: D.S. F 52/5'6/117 at March 17, 2014 5:31 AM

16:37 @ 1 pood... Had no heavier kettlebells since I do crossfit at my school.

Comment #64 - Posted by: Luke at March 17, 2014 5:35 AM


15 Turkish get-ups, R arm
50 KBS
15 OHS, L arm
50 KBS
15 OHS, R arm
50 KBS
15 Turkish get-ups, L arm


Comment #65 - Posted by: mom to five at March 17, 2014 5:51 AM

Misc warmup. Then
Tgu and Ohs w/ 8 lb dumbbell. Tried with 1 pood and literally couldn't. Swings were 1 pood. Here's to improvement. 20:35.

Comment #66 - Posted by: J.Wood at March 17, 2014 6:00 AM

the staff for the cf kids in atlanta this weekend was top notch! thank you to kelly, jon, jon & erik for the knowledge bombs & setting me on my way to be an effective kids coach. as always, it was exciting to meet other coaches & crossfitters as well.

Comment #67 - Posted by: BRIT at March 17, 2014 6:03 AM

Kudos those who gutted this one out, esp Gavin going as rx'd. I couldn't make the OHS's work.

Subbed 21-15-9
Wall ball, 20#
Kb swing, 53#
GHD sit-ups


Prayers and peace to Arnie's family.

Comment #68 - Posted by: Jim R. 51/5'8"/156 at March 17, 2014 6:20 AM

That's me in the top middle picture getting our L1 in @ albany crossfit in Albany NY. I've only been a crossfitter for less than a year and having this experience with the L1 team that we had in the box that it was held was AMAZING! I learned so much, met some great people and coaches and just solidifies that helping people better themselves thru crossfit is what I need to do with my life. Thanks to Jay Ackerman for hosting and to the entire L1 coaching crew. You guys rock

Comment #69 - Posted by: Renee Fitzgerald at March 17, 2014 6:25 AM

@Gavin - beast mode! 2 pood is HEAVY for one arm, awesome job!

@D.S. - thanks, nice work today yourself! You're right, the weight was definitely heavier than I anticipated for the single-arm movements

@Jim R - the OHS were awkward for sure. I didn't find a rhythm until halfway through the second set.

Comment #70 - Posted by: Joe Northside m/35/70"/195 at March 17, 2014 6:34 AM

10kg Dumbbell for TGUs and Overhead Squats. 1.5 pood KB for swings.


Comment #71 - Posted by: JulieZA at March 17, 2014 6:52 AM

Austin, Jay, Keith, Gregg, D, Melody and Andrew killed it in Albany this weekend. Great experience to interact with other crossfitters while having a complete knowledge bomb dropped on our heads. Besides the content being exceptional, i was amazed at the level of organization and cohesiveness demonstrated by the L1 staff. Equally amazed by the attentiveness and energy of my colleagues in the classroom.

Comment #72 - Posted by: PG at March 17, 2014 7:12 AM


36:40.91 1.5pood KB.

Comment #73 - Posted by: Miles Forks at March 17, 2014 7:13 AM

14.4 prediction: Power cleans, Toes to bar, Wall balls

Comment #74 - Posted by: Joe Northside m/35/70"/195 at March 17, 2014 7:14 AM

29:11 w/12lbs.

Comment #75 - Posted by: M/32/6'4"/275 at March 17, 2014 7:23 AM

CrossFit Zurich level one, good box, good level one staff, good lectures... What else ? Also first times for many people in many movements: muscle up, kipping pulls up... Perfect tips, instructive weekend. Thanks all

Comment #76 - Posted by: Roms Bouyer at March 17, 2014 7:28 AM

TGU - .5 pood
Swings - 2 pood(1st set) and 1 pood (2nd set)
Squats - .5 pood


Comment #77 - Posted by: mike vinson 46/5'8/215 at March 17, 2014 7:29 AM

I had the most amazing time this weekend with all the coaches from Crossfit Dallas Central... Spencer, Dean, Abi, and Gale were so great. I want to say, I had a chance to speak to Cherie Chan for a while about nutrition something I have struggled with, she was so awesome and sweet.. All her fantastic advice will be a 3..2..1..go for me.. What a great chapter to add to my life this year. thanks again it was so much fun...

Comment #78 - Posted by: Autumn at March 17, 2014 7:41 AM

Had the opportunity to participate in the L-1 Cert Course at Albany CrossFit this weekend and boy was I impressed! From the L-1 Certification Staff to the facility everything was top notch! The owner of the box (Jay) even bought everyone coffee! The wealth of knowledge all of the coaches brought to the table was inspiring. These coaches set the bar high for us green coaches an challenged each of us to be the best. I think this model for certification is exactly where it should be.

Comment #79 - Posted by: Nick Germano at March 17, 2014 7:43 AM

CrossFit Kids Cert in Atlanta was awesome! Thanks to the seminar staff (Kelly, Jon W., Jon and Erik) They did a fantastic job! Can't wait to begin our program.

Comment #80 - Posted by: Wendi at March 17, 2014 7:46 AM

I was fortunate enough to attend the CrossFit Kids Seminar at Cape CrossFit this weekend and I had an amazing time! Thank you John, Tegan, Conner and Cam for sharing your knowledge and inspiration.

"Go out and change the world"

Comment #81 - Posted by: Tash King at March 17, 2014 7:50 AM

Wow...all I can say is that my experience with my L-1 at CrossFit Dallas Central was INCREDIBLE!! Not only were Gale, Abi, Spencer, Dean, and Cherie on point, they kept it fun and entertaining! These trainers were the best in the game and I'm honored to have learned from them! I hope I get to work alongside them in the future! Thanks Y'all!!

Comment #82 - Posted by: Anthony Elizalde at March 17, 2014 7:56 AM

TGU 35# db
OHS 25# db
KBS 55# kb

Comment #83 - Posted by: DLong M/38/5'10"/185 at March 17, 2014 7:56 AM

An incredible experience with the guys at Crossfit Dallas Central!
Abi, Dean, Spencer, Gale, and Cherie were excellent coaches, very informative, knowledgeable and they really made us feel at home from the beginning of the course.
Thanks for everything!
Greetings from Puerto Rico!!

Comment #84 - Posted by: Cesar Morales at March 17, 2014 8:07 AM


41:20 55# kb (PR)
took me 50 min with 55# kb in Aug 2013

retired army 1SG
clarksville, tn

Comment #85 - Posted by: mark nash at March 17, 2014 8:07 AM

Level 1 Class at UTE Crossfit Holladay was great. Instructors were awesome, great info passed, and lots of beard envy all around. The beards also made great training aids (especially when Doug was teaching the press breakout).

Comment #86 - Posted by: Andrew F at March 17, 2014 8:08 AM

TGU 52.5# D.B. (Power block)
OHS 52.5# D.B.
SW 71.5# D.B.


Comment #87 - Posted by: ssmiley M/42/6'/193 at March 17, 2014 8:11 AM

22.5lb db
Used the same weight for all


Comment #88 - Posted by: Maria at March 17, 2014 8:33 AM

Don't really know what went wrong today but i started with 24kg, had to go down, tried 20kg but couldn't even hold 16kg. Maybe a bad day, maybe something else but i didn't like it.
I've been doing Crossfit now for half a year, first months only the training the 9 basics and following and the WOD's for the last 4 months. I always start with the official warm-up, then do the WOD, if it's a long one like MURPH i stop after because i'm dead, if it's a short one, i do some bodyweight movements after like double unders, pull-ups, dips, one-legged squats, HSPU etc.. Is this good or should i do more strength after or before?

Comment #89 - Posted by: Koen at March 17, 2014 9:05 AM

Awesome Level 1 at Ute Crossfit! Eric FlowConnor made it a great weekend! Even if he does look like Tom Hanks in Castaway...

Comment #90 - Posted by: Mike Bacon at March 17, 2014 9:20 AM

Love this weekends course at Ute Crossfit....The instructors were so knowledgable, passionate, caring, hilarious and beasts!!! Thank you so much Chris, Eric, Adrian, Dave, Steve, Doug and Laura!!

Comment #91 - Posted by: Tereassa van Wyk at March 17, 2014 9:26 AM

Big thanks to the Level 1 instructors at NorCal this weekend. Awesome group of instructors, and a great weekend.

Comment #92 - Posted by: SimonB at March 17, 2014 9:27 AM

Crossfit Kids cert in Atlanta was amazing. It was so valuable and exceeded my expectations! Kelly, Jon, Jon and Erik are an awesome group of trainers. Can't wait to get started!

Comment #93 - Posted by: Melissa at March 17, 2014 10:23 AM

Lvl1 Trainer Course at Crossfit FRA was just amazing! What a great Team: Thanks Jami, Wes, Federico, Phil and Max for the great support!

Will never forget the great time - second thing I will never forget is the nice description of the Chipper created by Fede, epic dude! :)

Comment #94 - Posted by: Eric Schilling at March 17, 2014 10:28 AM

Thanks to the crew at CrossFit SS for an amazing weekend. Mike G, Chris, Katie, Kristin, Jason, Jenni, and Jason went beyond my expectations for the L1 and made this such a fun, memorable experience. Left with so much more knowledge, appreciation, and love for CrossFit. Awesome experience!

Comment #95 - Posted by: Rena at March 17, 2014 10:42 AM

great article by Bill Starr today; Happy St. Pat's all!

Comment #96 - Posted by: Murph99 - M/5'10"/195/39 at March 17, 2014 10:51 AM

I'm a crossfit beginner and i did the WOD at home with a
25 L ketttlebell. The most difficult for me was the turkish get up
My time 31:27

Comment #97 - Posted by: Edith Mirabal at March 17, 2014 10:56 AM


1.5 pood
simply couldn't manage the final set of TGUs

Comment #98 - Posted by: Craig Beveridge 39/M/5'11/210 at March 17, 2014 11:38 AM

Absolutely brilliant CF Kids course in South Africa.

Thanks to the AMAZING Trainers - John, Conner, Teagan, Camzin

Comment #99 - Posted by: Terence Tobin at March 17, 2014 11:39 AM


TGU & OHS 1.5-pood KB
Swing 2-pood KB



Comment #100 - Posted by: Przemek at March 17, 2014 11:45 AM

L1 Cert was awesome! Tons of knowledge coming down from the bearded crew. CHUMP CHANGE!! Great facility as well at the UTE Crossfit, we greatly appreciate the whole experience!!

Comment #101 - Posted by: Adam C at March 17, 2014 11:57 AM

Awesome weekend learning from a ton in the L1 cert from from a lot of bearded dudes. CHUMP CHANGE!!! The facility was awesome as well thanks UTE Crossfit!!

Comment #102 - Posted by: Adam C at March 17, 2014 12:01 PM


With a single 10 pound kettlebell:
10 Turkish get-ups, right arm
20 swings
10 overhead squats, left arm
20 swings
10 overhead squats, right arm
20 swings
10 Turkish get-ups, left arm


Comment #103 - Posted by: rbst m/38/5'10/181 at March 17, 2014 12:18 PM

Kids course at Cape crossfit south africa was awesome. Totally blessed to have John, Conner, And those gorgeous ladies as trainers. Thanks guys

Comment #104 - Posted by: Antoinette at March 17, 2014 12:26 PM

1 pood OHS and Turkish get ups.
1.5 pood swings.


Comment #105 - Posted by: Matt von L (27/m/6'0"/190) at March 17, 2014 12:27 PM

1.5 pood - 24:20

Comment #106 - Posted by: fargingbastige (M/46/6'0"/195) at March 17, 2014 12:57 PM

1 pood for Turkish get-ups
1.5 pood for KB swings


Comment #107 - Posted by: Ryan J at March 17, 2014 1:00 PM

Awesome level 1 course at Crossfit velocity, Swansea uk with Matt Evans and the training team!

Comment #108 - Posted by: Paul Giblin at March 17, 2014 1:02 PM

Awesome cf level1 trainers course at Crossfit velocity, Swansea uk - cheers matt Evans and the training team

Comment #109 - Posted by: Paul Giblin at March 17, 2014 1:03 PM

Great weekend at CrossFit Velocity in Swansea, Wales. Thanks to Matt, Davs, Rob, Jonny, Andy, Pete and Beth (I know I missed the short ginger funny guy but cant remember his name.. sorry)You guys all were brilliant and I absolutely learnt so much, but realised that I still have so much more to learn

Comment #110 - Posted by: Jean-Claude Bonfrer at March 17, 2014 1:05 PM

2014-03-17: 25:16. "
2010-05-30: 30:27. Sub 45#kb.

Comment #111 - Posted by: gs at March 17, 2014 1:15 PM

Great class at Ute CrossFit. Instructors were great, friendly, and approachable. Good info was passed on and clearly presented - I had a good time!

Comment #112 - Posted by: Kevin Turner at March 17, 2014 1:18 PM

I don't like skipping a hero WOD, but 2 in a row is too much for me. Did 4x1500m row, 1 minute rest between efforts. Kept all 500m splits under 2 minutes which is PR city for me.

Comment #113 - Posted by: Giraffestalker m/29/155 at March 17, 2014 1:18 PM

39:56 rx

Comment #114 - Posted by: Kri$ at March 17, 2014 1:22 PM

subbed 10lbs KB 12:28

Comment #115 - Posted by: Jeff at March 17, 2014 1:42 PM

That was a very hard wod. Every time I wanted to quit I said Arnie's name and kept going. Rest in peace, Arnie. Prayers for your family.

20 pound kb for TGUs
20 pound kb for OHSs
1 pood for KBSs

Comment #116 - Posted by: Glorybelle 5'5/135/44/F at March 17, 2014 2:03 PM

@Gavin, excellent job today with the Rx'd finish!
D.S. and Joe Northside, you two were smoking fast.

Comment #117 - Posted by: Glorybelle 5'5/135/44/F at March 17, 2014 2:10 PM

Used 55# db 31:23
TGU's on the left side took up the last 10 minutes. Ouch

Comment #118 - Posted by: Dan at March 17, 2014 2:48 PM

Big shoutout for the L1 Team at Crossfit Velocity in Swansea. Awesome all UK team, great spirit, fun and tons of info.

So many gold nuggets and eye openers from all of the coaches. Super precise at finding faults and correcting them.

Learned so much in such a great atmoshpere with great partners in all pratices.

Unforgetable experience. Cheers to all !

Comment #119 - Posted by: Guilherme Gomes at March 17, 2014 3:03 PM

33 min

Comment #120 - Posted by: Andrew at March 17, 2014 3:13 PM

16:18 - 1 pood.

Did this after 3x5 squat and snatch.

Comment #121 - Posted by: Dave 31/6'/180 at March 17, 2014 3:16 PM

RIP Arnie
yet again humbled by a hero
tgu 25#
ohs 15#
db swings 50#

Comment #122 - Posted by: Mike Andridge/44/5'8"/175 at March 17, 2014 3:29 PM

Good job Mike Andridge and also Mom to Five.

Full disclosure about that last set of TGUs on the left arm, I had to break after two reps at a time. That's how fatigued I felt during this wod.

Comment #123 - Posted by: Glorybelle 5'5/135/44/F at March 17, 2014 3:39 PM

10 TGUs (10lb KB)
25 KB swings (20lb KB)
10 OHSs (10lb KB)
25 KB swings (20lb KB)
10 OHSs (10lb KB)
25 KB swings (20lb KB)
10 TGUs (10lb KB)
2 rounds


Comment #124 - Posted by: Alicia at March 17, 2014 3:55 PM

Modified Fran:
empty bar thrusters
jumping pull ups
1st modified fran since disc injury.

Comment #125 - Posted by: Kyle A. at March 17, 2014 3:55 PM

all over the map on this one. for starters the heaviest kb I have is 61.7lbs. Being 2 pood tgu tells me these probably aren't expected to be done unbroken or flown through but rather in chunks of 5-7.
21 tgu r 52lb
50 kbs 61.7lb
21 tgu l 52lb
50 kbs 61.7lb
21 ohs r 44lb
50 kbs 61.7lb
21 ohs l 44lb

Comment #126 - Posted by: JBS at March 17, 2014 4:04 PM

Crossfit Level 1 Cert at Crossfit SS in Jacksonville FL, was an invaluable experience! Trainers were incredibly knowledgeable,easy to approach, professional yet had personality and treated everyone as if they were family. I couldn't have asked for a better experience!

"I had veins on veins and abs on abs"

Comment #127 - Posted by: Mark Miller at March 17, 2014 4:05 PM

@Glorybelle - thanks! Great job today.

More much needed rest tonight.

Comment #128 - Posted by: Joe Northside m/35/70"/195 at March 17, 2014 4:05 PM

more comments filtered

Comment #129 - Posted by: Glorybelle 5'5/135/44/F at March 17, 2014 4:06 PM

1:02:31........1 pood used for Turkish getups and OHS, 70 lb dumbbell used for swings

Comment #130 - Posted by: Pacers at March 17, 2014 4:25 PM

With a 35lb dumbbell,


Had to do the TGUs in sets of 2--not fun.

Comment #131 - Posted by: BC (27/M/5'9"/140lbs) at March 17, 2014 4:42 PM


12kg kettle bell then 6kg dumbbell for last 17 tgus
Would have persevered w 12kg tgu but ran out of time and have to be really careful w left shoulder

Comment #132 - Posted by: DanNZ M/25/177cm/62.5kg at March 17, 2014 4:52 PM


scaled to 40 lb. KB


Almost stopped in the final TGU, but pushed through to the end.

Comment #133 - Posted by: Suds at March 17, 2014 4:53 PM

Scaled to 25lbs but completed all the reps.

Comment #134 - Posted by: David Barnard at March 17, 2014 5:03 PM

scaled heavy but still hurt, 25 lb TGU, 35 lb KB swings and front squats (couldn't get proper form) with 2 25 lb DB, 37:45

Comment #135 - Posted by: RussA at March 17, 2014 5:17 PM

This post is a little late but I want to say thanks to the awesome coaches at Dallas Central. I had an amazing time at the CF L1 training soaking up all of there knowledge and getting to watch Cherie Chan do 14.3 was pretty freakin amazing. I have been doing crossfit for about a year now and really love the community aspect of it and the ability that it has to change people's lives. This weekend was just confirmation of that and I am fortunate to have gotten to experience it. Thanks Again coaches it was amazing.

Comment #136 - Posted by: Elizabeth Kinnaman at March 17, 2014 5:24 PM


I had to scale down to 1 pood(so about 36 lbs) because that's all I had but all in all great workout.
Mother used 10lbs and Im so proud its her very first Crossfit WOD Horraaahhhh!!!!!!!!!!

Comment #137 - Posted by: josh at March 17, 2014 5:49 PM

1 pood = 16 kg KB


Comment #138 - Posted by: Manny Da Rosa M/185/5-11/45 at March 17, 2014 5:56 PM

29:49 1 pood

Comment #139 - Posted by: Manny Da Rosa M/185/5-11/45 at March 17, 2014 5:58 PM

1.5 pood for the Turkish getups and OHS. 2 pood for the swings. 26:12.

Comment #140 - Posted by: Kurt M/40/190 at March 17, 2014 5:58 PM

22kgs 49:30 (lo terminé con 14 rep Turkish get-ups, left arm)

Comment #141 - Posted by: lucio1928/42/182/98 at March 17, 2014 6:23 PM

Awesome Hero WOD I had to adjust to a 1pood it all I own for KB still kicked my arse 44:02 can't imagine the additional pain endured. To those who RX'd awesome dedication to "Arnie"

Comment #142 - Posted by: Juan E at March 17, 2014 6:25 PM

34:06 (53 lb KB)

M / 175 / 19 / 5'8

RIP Arnie. Thank you for your service.

Comment #143 - Posted by: Kevin Neglia at March 17, 2014 6:35 PM

M 43/185/6'
22.22 used 1 pood kettle bell.

Comment #144 - Posted by: Munster at March 17, 2014 6:37 PM

27:20 w/ 50# KB

Comment #145 - Posted by: Jetté 44/M/5'11"/175 at March 17, 2014 6:42 PM

rxd 68:10

Comment #146 - Posted by: EC at March 17, 2014 7:07 PM

Used 35# db for tgu and ohs
Used 70# db for swings


Comment #147 - Posted by: Brent L at March 17, 2014 7:19 PM

2.5 Mile Run....
3 Rounds
9 Pullups
12 PushUps
15 45# Kettlebells
50 Weighted Sits

Comment #148 - Posted by: dyagg at March 17, 2014 7:42 PM

M / 186 / 27 / 6'1

Comment #149 - Posted by: Jef at March 17, 2014 8:01 PM

14:20. 20 swings each at 1 pood. All other movements at 10x10#.

Comment #150 - Posted by: BradB at March 17, 2014 8:08 PM

It's been a long time off, so I scaled down to a 35lb dumbbell.


Comment #151 - Posted by: Alton 34yo/M/5'11"/175lbs at March 17, 2014 8:12 PM

16:18 with 1 pood

After 3x5 squat and snatch.

Comment #152 - Posted by: Dave 31/6'/180 at March 17, 2014 8:26 PM

Been doing Crossfit about two years now and haven't posted until now. My time today was nothing to brag about (79:00), but I made it through the whole thing with a 75# DB (no KBs over 30# at my gym). Definitely second-guessed my decision to do the weight as RX part of the way into my first set of TGUs, but I'm glad I didn't give up! My shoulders and legs are going to hate me tomorrow!

Comment #153 - Posted by: h311r47 - 34/M/5'10"/215lbs at March 17, 2014 8:29 PM

Scaled TGUs & OHs to 1.5 pood
KBs at 2 pood

Comment #154 - Posted by: phill 37°21'41"N 118°23'43"W at March 17, 2014 8:41 PM

scaled TGU 1.5 pood. r arm 1.5 pood L arm 1 pood
kb swings 2 pood.

Comment #155 - Posted by: Jake Kiddoo at March 17, 2014 8:48 PM


Started with 35 lb db, but was losing control, so had to drop down further.

Also scaled reps to 14/30.



Comment #156 - Posted by: Roger in Phx at March 17, 2014 8:49 PM

38:54. First time doing Turkish get-ups, ever.

Turkish get-ups @ 12lbs
Swings @ 30lbs
OHS @ 20

Good lawd, this was a tough one, even with heavy mods. But, I'm glad I finished it.

Comment #157 - Posted by: Jackson at March 17, 2014 9:13 PM

Did everything with 1.5 pood.


I don't think I pushed hard enough because I feel okay. We'll see tomorrow morning.

Comment #158 - Posted by: Nathan at March 17, 2014 9:23 PM

Awesome fun at Crossfit LVL1 @Zurich! Nice box(a lot of space, stuff and easy to find it). Couching Crew impressed me with knowledge, the way that they answered our questions and with positive attitude.
One more thanks Guys!

Comment #159 - Posted by: Marcin at March 18, 2014 12:26 AM

Scaked to 22Kg TGU
2 Pood every thing elese
very tough WOD!

Comment #160 - Posted by: mitchell t at March 18, 2014 2:42 AM

Scaked to 22Kg TGU
2 Pood every thing elese
very tough WOD!

Comment #161 - Posted by: mitchell t at March 18, 2014 2:43 AM

Just wanted to say the biggest thank you to all the guys who took the L1 Course in Crossfit Velocity in Swansea on the weekend! Matt, Davs, Danny, Rob, Andy, Pete, Beth and a big shout out to the little Irish man himself Jonny!! Having been unwilling to learn in an educational environment most of my life (rebellious and not good with authority shall we say!!), this weekend taught me that if your teacher believes in what they teach and has extreme amounts of passion about their subject, they can teach the most unwilling and make them learn! You guys did that for me. I have taken so much away from this weekend and just wanted to say thank you! The name 'Crossfit' couldn't be represented better by the team and I am proud to be associated with it. Peace out, surfs up and see you on the flip side....x

Comment #162 - Posted by: Jess Williams at March 18, 2014 3:01 AM

Just want to say a HUGE THANKS to the epic trainers at my L1 cert in Crossfit Zurich - really awesome guys. I, for one appreciated their top banter ;)and learnt a huge amount!

Comment #163 - Posted by: Emma Downie at March 18, 2014 3:41 AM

RIP Arnie
Subbed in 1+1/2 for KB swings
Subbed in 45Lb KB for rest

Comment #164 - Posted by: Sebastian 45/6'2"/180 at March 18, 2014 5:23 AM

Subbed 16kg/1 pood for all. 35:21. Observations: if you are stronger on the right side, switch the order of all left/right and so do left hand TGUs first - I found coming to them at the end I didn't get as much out of them as if I had been able to string more than one together at the start. If you have any stabilisation issues (I found that I certainly do) through the core, then the OHS will find you out...definitely adding them to my repertoire of weaknesses to resolve.

Comment #165 - Posted by: SimonGD 40/69"/74kg at March 18, 2014 6:10 AM

Talk about finding a weakness!

Subbed 35# dumbbell, reps rx'd.
Time: 49:05 (the last set of Turkish get ups took 20 minutes alone).

Comment #166 - Posted by: Dave H (M/38/5'8"/148) at March 18, 2014 7:05 AM

45# db for TGU's
Tried a few @ 45# on OHS, too awkward, dropped to 35#
45# for swings (forgot to do first set, ran out of time to include them at the end unfortunately..)


Comment #167 - Posted by: Silas (M/28/6'/175) at March 18, 2014 7:27 AM

Best workout yet, but only started the last two weeks.

Comment #168 - Posted by: Kyle at March 18, 2014 7:45 AM

dumbbell kettlebells

Comment #169 - Posted by: Tormod at March 18, 2014 8:37 AM

The Lv 1 course at Ute CrossFit over the weekend was saaweeet! The trainers kept it fun and upbeat the entire time, mainly just with their epic beards but also with jokes and such, and the definitely know their stuff. Thanks again everyone! Well worth the time and money.

Comment #170 - Posted by: Miles at March 18, 2014 9:43 AM

TGU RH (1.5 pood)
50 swings (1.5)
OHS (1.5)
50 swings (1.5)
OHS (1.5)
50 swings (1.5)
TGU LH (20#db [bad shoulder])

2nd official CF workout (1st was 14.3)

Comment #171 - Posted by: Kyle (M/36/5'10/207) at March 18, 2014 10:18 AM

Big thanks to the L1 staff this past weekend at NorCal. The course exceeded high expectations. Boz, Michelle, Katie, Gabe, Rick, Neal, Beth, Brooke, Tosh and Pat: Your passion and dedication to coaching is impressive. Anyone reading these posts about L1 Courses wondering if it's for them, take the opportunity to learn from such knowledgeable and experienced coaches, especially if you can make the trip to an awesome place like NorCal CrossFit.

Comment #172 - Posted by: Jesse at March 18, 2014 10:31 AM

John, Camzin, Connor and Tegan ....
How extremely privellaged were the people of South Africa
to spend a weekend with all of you
Feeling empowered to change lives one child at a time!
A million thanks!

Comment #173 - Posted by: Tammy Shuttleworth at March 18, 2014 10:40 AM

Shoutout to the coaches during CrossFit Fort Stewart's Level 1 Trainer Course held 11-12 Mar. Most professional and very knowledgeable. Fixed two of my lifts and got me ready for the next level.

Comment #174 - Posted by: Chad at March 18, 2014 10:57 AM

1° estacion - 3 TGU
7 es mucho
6I cada estacion en menos de 10´ -- limite 70´

Mi tiempo de hoy (wod) 42:05

21 tgu barra 20k
50 cfs kb
21 ohs
50 cfs kb
21 ohs
50 cfs kb
21 tgu barra 20k

Comment #175 - Posted by: julieta cornejo at March 18, 2014 11:19 AM

1° estacion - 3 TGU
7 es mucho
6I cada estacion en menos de 10´ -- limite 70´

Tiempo de Blas (wod) 42:05

21 tgu barra 20k
50 cfs kb 16k
21 ohs barra 20k
50 cfs kb 16k
21 ohs barra 20k
50 cfs kb 16kb
21 tgu barra 20k

Tiempo de Juli (wod): 22:33

21 tgu fb 8
50 cfs kb 12k
21 ohs kb 8k
50 cfs kb 12k
21 ohs kb 8
50 cfs kb 12kb
21 tgu kb 8

Comment #176 - Posted by: julieta cornejo at March 18, 2014 11:24 AM

NorCal had an amazing level 1! Such an amazing group of athletes and teachers!!

Comment #177 - Posted by: Chelsea Ramsland at March 18, 2014 11:32 AM

13 min All! And Jiu Jitsu after this.

Comment #178 - Posted by: Augusto Perin at March 18, 2014 11:36 AM


Comment #179 - Posted by: myles456 at March 18, 2014 12:23 PM

A lot of fun at my Level 1 course @ Reebok CrossFit Zurich! special box and special coaches! thanks for all of your advice! Today i did my first ring muscle up :D
see you soon!

Comment #180 - Posted by: Diego M. at March 18, 2014 1:51 PM

1 pood Turkish get ups/OHS
2 pood swings


Comment #181 - Posted by: Dugnolle 26/m/5'10"/200lbs at March 18, 2014 2:06 PM

15 lbs turkish right
35 lbs swings
35 lbs over head squats
35 lbs swings
35 lbs over head squats
35 lbs swings
15 lbs turkish left

Comment #182 - Posted by: Apodigo at March 18, 2014 4:34 PM

20:00 1 pood
15# ohs

Comment #183 - Posted by: Ed Junquet at March 18, 2014 5:36 PM

Hang Power Clean 3-3-3-3-3
185, 195, 200, 205, 205

AMRAP in 7 minutes of Run 100M/10 Deadlifts(205)
5 rounds

Comment #184 - Posted by: B. Rhaly at March 18, 2014 5:56 PM

Scaled to 20 LB KB

Comment #185 - Posted by: Cyndee K at March 18, 2014 6:10 PM

Time constrained, scaled to 1.5 pood and half the reps. Still a killer wod:

With a single 1.5-pood kettlebell:
11 Turkish get-ups, right arm
25 swings
11 overhead squats, left arm
25 swings
11 overhead squats, right arm
25 swings
11 Turkish get-ups, left arm


The get-ups were awkward


Comment #186 - Posted by: mikeyb m/53/178 at March 18, 2014 7:06 PM

33:45 1.5 pood

Comment #187 - Posted by: Sean Connolly at March 18, 2014 10:24 PM

1 pood

great WOD. Pleased with the time considering that my shoulders failed for the last 12 reps of the get-ups.

Comment #188 - Posted by: Marc 43/200/6' at March 19, 2014 2:02 AM

Thanks to Crossfit Dallas Central for hosting this weekend! Great class, great high energy instructors, excellent experience!

Comment #189 - Posted by: Melissa at March 19, 2014 3:29 AM

15:54 with 25lb plate, I need to go heavier

Also, worked on double unders post workout got 27pr unbroken and then 30pr unbroken going for 50 later this week they are finally starting to click I had been going single double during workout for a while

Comment #190 - Posted by: Aaron Lock at March 19, 2014 5:16 AM

Subbed 1.5 pood kb


Comment #191 - Posted by: Sinal M/35/5'9"/210 at March 19, 2014 6:16 AM


With a single 35-lb dumbbell:
21 snatches, right arm
50 swings
21 overhead squats, left arm
50 swings
21 overhead squats, right arm
50 swings
21 snatches, left arm

18:51 with grip barely holding at the end. Had to break all but the first round of snatches

Comment #192 - Posted by: porffenton M/30/5'8"/150 at March 19, 2014 8:33 AM

The L1 Course in Dallas was extraordinarily powerful. The quality and intensity of instruction and feedback was amazing. I learned so much and am so appreciative of Spencer, Dean, Gale, Abi, and of course Cherie! Such an amazing team that brought a bunch of strangers together and inspired us all.

Cherie, your closing story was truly touching and will forever continue to remind me why I love CrossFit: It changed my life.

Abi, you made a lasting impression on me. You got right in and pointed out what I needed to change and how I should do it. You were very direct and provided immediate feedback. I loved your insight and enthusiasm for coaching.

There are too many instances to count throughout the weekend that will remain with me and in my future coaching endeavors! THANK YOU to teach of you and I cannot wait to put what I learned into practice. The most important thing I can walk away with is that I can always get better and work on something.

Melissa, CrossFit 269

Comment #193 - Posted by: Melissa at March 19, 2014 12:33 PM

Liked the workout never have done the Turkish get-ups before. Is it just me or are the one arm overhead squats just feel wrong? I couldn't keep my torso straight when squatting.

Comment #194 - Posted by: Buzzard at March 19, 2014 12:58 PM

Fantástica experiencia donde no sólo aprendí e hice deporte del bueno , si no que además me divertí. Entré sólo y salí con varios amigos y con la sensación de hermandad que te da el crossfit . También quería agradecer a todos los coachs su dedicación y su profecionalidad ; Steve, Natasha, Pedro, Sarah y por último pero no menos importante Helzy, también quería mencionar a los traductores , Nono y el otro chico, que no conisgo recordar su nombre ... Abrazo a todos... Nos vemos en el BOX!!

Comment #195 - Posted by: Ramón at March 19, 2014 3:13 PM

I was AFU all day today and AFU'ed this WOD, too.

30 mins, 1 POOD, did 50 ovhd sets left arm! This one jumps all up into my weaknesses, ankle ROM was front/center for the ovhd squats, ugly

Comment #196 - Posted by: Apolloswabbie 72" 195# 49 at March 19, 2014 4:16 PM

scaled to a 12kg KB

Comment #197 - Posted by: Jennifer Loy at March 19, 2014 5:17 PM

Did this at home so I had time and weight restraints. scaled to 25lbs dumbbell. was great for the get ups ovs could have been 35lbs and swings probably 50


Comment #198 - Posted by: Josh/20/178/5'6" at March 19, 2014 5:20 PM

this one about wrecked me
21 Turkish get-ups, right arm 45
50 swings 70
21 overhead squats, left arm 25
50 swings
21 overhead squats, right arm
50 swings
21 Turkish get-ups, left

Comment #199 - Posted by: Bells at March 19, 2014 7:32 PM

1.5 pood kb

Comment #200 - Posted by: K. Watts M/35/5'8"/160 at March 19, 2014 8:48 PM

Holy crap, just realized this wod was OHS for the 2nd & 3rd set of 21's....I did all TGU!!!! Uuuhhhgg. Oh well, it hurt so good!

Comment #201 - Posted by: K. Watts M/35/5'8"/160 at March 19, 2014 9:24 PM

Brutal workout. Scaled to 1 pood
RIP Arnie
Will definitely redo this work out in the future

Comment #202 - Posted by: NDW 23_5'10"_180 at March 20, 2014 12:22 AM

WU: roll; stretch; double unders

SWOD: Back Squat
135lbs x 8; 185lbs x 6
EMOM 12 minutes 2 back squats with 225lbs to 11" box

Bench Press:
95lbs x 10; 135lbs x 5; 140lbs x 5; 150lbs x 5; 160lbs x 5 (paused)
3 sets of 135lbs x 10 (paused)

Barbell Rows: 3 sets of 135lbs x 10

Conditioning: RIP "Arnie" with 1pood KB
21 Turkish get-ups, right arm
50 swings
21 overhead squats, left arm
50 swings
21 overhead squats, right arm
50 swings
21 Turkish get-ups, left arm

Comment #203 - Posted by: Murph99 - M/5'10"/195/39 at March 20, 2014 5:40 AM

sorry; time was 23:05

Comment #204 - Posted by: Murph99 - M/5'10"/195/39 at March 20, 2014 5:58 AM

25lb db turkish getup - 15
35 db swing - 50
25lb db oh squat - 15
35lb db swing - 50
25lb db oh squat - 15
35lb db swing - 50
25lb db turkish getup - 15


Comment #205 - Posted by: Montana03 at March 20, 2014 10:13 AM

M/ 37/ 5'8"/ 182

Arnie modified

With a single kettlebell as follows:
21 Turkish get-ups, right arm - 35lb.
50 swings - 75lb.
21 overhead squats, left arm - 35lb.
50 swings - 75lb
21 overhead squats, right arm 35lb.
50 swings - 75lb.
21 Turkish get-ups, left arm - 35lb.

TIME: 24:40

Comment #206 - Posted by: Colliver at March 20, 2014 4:29 PM


"Arnie" minus the Turkish get ups
2 pood kb

x50 kb swings
x21 kb overhead squats - left arm
x50 kb swings
x21 kb overhead squats - right arm
x50 kb swings


2 pood tgu's are way TOO HEAVY!

Comment #207 - Posted by: NickName at March 20, 2014 5:31 PM

Thought this was rough at 1.5 Pood. 33:09.

Comment #208 - Posted by: Kyle Bisceglie, M, 47, 5'10", 180 at March 20, 2014 8:10 PM

Rxed 72:36

RIP Arnie.

Comment #209 - Posted by: Mike M M/38/6'0"/205# at March 22, 2014 9:42 AM

Week 2 back - scaled Swings to 1.5 pood; TGU and OHS to 1 pood:



Comment #210 - Posted by: dsm19 / 35 / 6'0 / 215 at March 22, 2014 1:00 PM

1 pood 26:49

Comment #211 - Posted by: Matrk Salzman at March 23, 2014 5:08 AM

12:58 subbed 25# dumbbell

Comment #212 - Posted by: Todalex at March 23, 2014 6:18 AM

26 min
15 lbs dumbbell x 10 get ups
50 swings
21 OHS with broomstick
50 swings
21 OHS with broomstick
50 swings
15 lbs dumbbell x 10 get ups

10 lb kettlebell x 21 get up
50 swings
21 OHS one arm
50 swings
21 OHS one arm
50 swings
21 get ups


Comment #213 - Posted by: Texas couple at March 23, 2014 3:10 PM

30#KB for TGU, OHS


Comment #214 - Posted by: ART/M45/5'5"/150 at March 24, 2014 2:43 AM

Muchas gracias por un curso cojonudo!!con grandes formadores!!un placer compartir esos 2 dias con vosotros, soys muy grandes!!

Comment #215 - Posted by: Jonathan at March 24, 2014 3:00 AM

25pds dumbells for TGU & OHS
1 pood kbell for Swings

Comment #216 - Posted by: Fiona at March 24, 2014 6:18 PM

First time for TGU's. So went slow to get the form down. A lot harder than I thought. Gonna add them to my normal warmups now.

1 pood on TGU's/OHS and 1.5 pood on the swings. Great workout.

37 min.

Comment #217 - Posted by: Kendall C. (m/28/6'/165) at March 24, 2014 7:26 PM

21 rt TGU-8/35,8/30,5/25 db
50 swings with 35lb db
21 OHS rt hand 20lb kb
50 swings with 35lb db
21 OHS lt hand 20lb kb
50 swings with 35lb db
21 lt TGU-5/35,5/30,11/25
29:00 min

Comment #218 - Posted by: rwr m/43/175/70" at March 25, 2014 3:28 PM

1 pood for turkish & ohs
1.5 pood for swings
19' 43"

Comment #219 - Posted by: Frank one at March 26, 2014 7:23 AM

3/25, 29:21 (159/173/303)
Scaled to 10 TGU, 50 swings, and 21 OHS
all w/ 35# kb

Comment #220 - Posted by: Mike Scott M/47/5'9"/198 at March 26, 2014 11:19 AM

First 8 TG on each side 26lb KB last reps with 18lb KB swings and OH squats 26lb KB

Comment #221 - Posted by: Jennah (Bunny) Gray at March 26, 2014 5:59 PM

20kg KB 20:37

Comment #222 - Posted by: B-Mo at March 27, 2014 4:02 PM

23:59 with one POD. Plenty hard....

Comment #223 - Posted by: JP,M.A. M/51/69.5"/195 lbs at March 28, 2014 12:41 PM

M/ 40/ 134 lbs/ 5'-6"
I used a 50 lb dumbell for everything except the OHS and I switched to use a 45 lb dumbell for those. I thought that if I had used a 50 lb dumbell on those I might have had to make too many breaks and might have gotten hurt as I was feeling a little off in that movement during the warm-ups, although during the workout I went through those the fastest probably.
GREAT WOD, and much harder than I thought. The swings were not too bad as I was breaking those into most time 20,16,14 or so. The TGUs were slow going but a great movement. I don't rush too quickly on those as I really want my body to be nice and tight throughout the movement. I don't think that TGUs are for speed really. Great gasser though.

Comment #224 - Posted by: Anton at March 31, 2014 12:52 PM

scaled to 1.5 pood: 31:41

Comment #225 - Posted by: Casey Ray at April 1, 2014 3:22 PM

Scaled down
- 21 Turkish get ups with a 10 kg dumbbell
- 50 swings with a 16 kg dumbbell
- 21 one-armed overhead squats with a 10 kg dumbbell


Comment #226 - Posted by: Artur G at April 3, 2014 11:53 AM


as rx'd, 39:22

tough, but not as bad as anticipated

RIP fireman

Comment #227 - Posted by: Mel 41m/5'10"/180 at August 8, 2014 6:13 PM

41:25 (-17:04)
1.5 pood KB

Comment #228 - Posted by: Doug at January 31, 2015 8:04 PM

M/42 184cm/84 kg from Finland
All using 32 kg kettlebell
Hadn’t camera with me but after few Arnies more and hope so little bit better time I’m going to put video on Youtube name
Mika Lukkinen.

Great workout.

Comment #229 - Posted by: Mika Lukkinen at May 31, 2015 2:29 PM
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