March 24, 2014

Monday 140324


Complete as many rounds as possible in 20 minutes of:
115-lb. push press, 10 reps
1.5-pood kettlebell swing, 10 reps
24-inch box jump, 10 reps

Post rounds completed to comments.

Compare to 110101.


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CrossFit Level 1 Certificate Courses: Guam, CrossFit 5th Ave, CrossFit One, CrossFit TNT, CrossFit Vitality, CrossFit Roots, CrossFit Atlanta, Alamo CrossFit, Trident CrossFit, CrossFit SoCal, CrossFit Mayhem, Cygnus CrossFit, CrossFit Velocity, CrossFit Glasgow, CrossFit FRA, CrossFit Officine, CrossFit Effects (FX).
CrossFit Coach's Prep Course: CrossFit Strong.
CrossFit Kids Courses: CrossFit Cygnus, CrossFit Columbus.

Danielle Sidell: "I Want it More Than Ever" - [video]

Posted by Pukie at March 24, 2014 5:00 PM

The Level 1 Cert. in San Antonio Texas was amazing!!! The Trainers were exceptional and professional. Thanks Eric, Cameron, Nick, Abi, and Camille For keeping the class fun, entertaining. The coaching points of performance and corrections to common faults is the best part of the seminar. Thanks again and God Bless you 5.

Comment #1 - Posted by: Mark G. at March 23, 2014 5:24 PM

Jesse Puga
Student at the CrossFit Level 1 Certificate Course in Boulder, CO
Instructors: Cherie Chan, Matt Chan, David, Becky, Doug, and Yurii Hanson

It was fantastic to meet so many new people. It really was. Everyone was truly great. There were so many different backgrounds and goals among the students and their knowledge and experience was pretty impressive. As for the instructors I couldn't be more satisfied. I expected subject matter experts on CrossFit and exercise, but I was happy and a little surprised to see such high quality teaching and instruction. All instructors were articulate and organized, but also unique and interesting—which is important. When I further myself in my coaching and teaching, I will certainly use them as models of how to go about classroom and athletic instruction.

Other then that I want to thank everyone for tearing into the cookies my wife made. She was happy to hear about that, and plus it'll be easier of me to begin zoning and blocking my diet this week since I won't have to eat a whole bucket of chocolate chip cookies. I hope to keep in touch with many of you, and I wish you all the best.

Comment #2 - Posted by: Jesse P. at March 23, 2014 5:24 PM

A special thank you to all of the instructors at alamo crossfit. The course was fantastic, I learned more and picked up more points than I thought possible. Your passion for crossfit and coaching shows and I cant wait to pay it forward and continue the positive energy.

Comment #3 - Posted by: jim c at March 23, 2014 5:56 PM

Student at the CrossFit Level 1 Certificate Course in Boulder, CO
Instructors: Cherie Chan, Matt Chan, David, Becky, Doug, and Yurii Hanson

Thank you so much to all the instructors this weekend, they were all so knowledgeable and generous. The practical instruction was invaluable and the lectures were insightful. This weekend has deepened my passion for Crossfit.

Comment #4 - Posted by: William Lee at March 23, 2014 6:05 PM

Level 1 Cert Course in Boulder was awesome! It surpassed all my expectations. All the intstructors were energetic, helpful, and more importantly great leaders! Thanks Matt, Cherie, David, Doug, Yurri, and Becky for putting on an amazing class.

Comment #5 - Posted by: CJ at March 23, 2014 6:20 PM

Crossfit level 1 training in San Antonio went above and beyond my expectations! Eric, Nick, Abi, Cameron & Camille you guys ROCK! I've learned so much but even better through your instruction I have gained a confidence in my ability to coach. Your encouragement & humor was on point and helped us pass through this weekend course with ease. Thanks again guys!

Comment #6 - Posted by: Cat Ortiz at March 23, 2014 6:27 PM

An exceptional weekend that absolutely crushed all expectations! I began CrossFit approximately 2.5 years ago and it was noted by some prior to this weekend that I might hear a lot of the same information that I have received in the past. How very incorrect that perspective was.

The knowledge shared was broad, ranging from the tenants of CrossFit to nutrition to programming, yet thorough even when presented in a relatively short period of time. That knowledge, coupled with its practical application through breakout demonstration sessions, was invaluable. These two days have delivered more knowledge, and has allowed me to gain a far better understanding of why CrossFit produces results, than the 2.5 years prior.

The seminar team was flawless in their execution. Consistent in their expertise, coaching acumen, message and passion, I cannot imagine a more effective team. Each member introduced their individual strengths, however, the collective strength of the team far exceeded the sum total. This speaks volumes to the preparation and planning that took place, as well as, the commitment of each of the seminar team members to provide the highest value and beneficial experience for the attendees.

I attended the Level 1 seminar in hopes of gaining a foundation of knowledge to allow me to begin coaching others in a safe, effective, and beneficial fashion. My life is at a better place because of CrossFit and I want to help others to improve their lives.

I can say unequivocally that this weekend spent with Cherie, Becky, Matt, David, Yurii and Doug has enabled that.

Thank you all.

Comment #7 - Posted by: Todd Trangmar at March 23, 2014 6:52 PM

Crossfit level 1 training in Atlanta, at Crossfit Atlanta was awesome! I had a great time & learned a lot!! Thanks so much to our AWESOMELY AMAZING instructors Chris, Chuck, Leah, Katie, Bethanie, & Jason!!!

Comment #8 - Posted by: Danielle Alex at March 23, 2014 7:02 PM

The teaching crew in the Level 1 class in Boulder was incredible. A bunch of superior athletes who had great attitudes, insane amounts of knowledge, and a ton of patience. Plus a very impressive beard. You definitely motivated me to dig deep, thank you guys!!!

Comment #9 - Posted by: Joe at March 23, 2014 7:11 PM

Had a great time at the San Antonio course! Thanks for all the info and encouragement! Looking to do you guys proud!

Comment #10 - Posted by: Brandon at March 23, 2014 7:16 PM

As Rx'd. 11 rounds + 5 push press.

Comment #11 - Posted by: Gavin at March 23, 2014 7:19 PM

Student at the CrossFit Level 1 Certificate Course in Boulder, CO
Instructors: Cherie Chan, Matt Chan, David, Becky, Doug, and Yurii Hanson

I was very impressed with the instruction provided by the L1 staff. Each of them had their own way of getting information to the group and each instructor was wonderful. I was not only impressed with what they said, but how they said it-- they obviously are passionate about spreading their love of CrossFit to others.

The only downside to the course was that it was only two days long! Thanks for the eye-opening experience this weekend provided!

P.S. I drove straight back to my gym, turned on the lights, and got my first (and second!) strict muscle up!


Comment #12 - Posted by: Johnny at March 23, 2014 7:19 PM

This entire weekend was amazing. More than I could have hoped for. I feel ready, fully prepared and constantly excited for the athletes I will have the honor of coaching. Tomorrow is gonna kick some serious booty.

Comment #13 - Posted by: Russella Allison at March 23, 2014 7:26 PM

Crossfit cert San Antonio had the best trainers. Thanks Eric, Cameron, Nick, Abi, Camille.

Comment #14 - Posted by: Donavan at March 23, 2014 7:31 PM

Awesome weekend at Coach's Prep Couse in Dallas with Chris, Spencer, and Austin. I don't think this weekend could've been better. So much information and opportunities to learn and get better. Can't wait to get back in my box and be relentless with my athletes.

Comment #15 - Posted by: Andy A at March 23, 2014 7:35 PM

The instructors at CrossFit Roots in Boulder, CO kicked ass! So much knowledge that they have, but also the ability to pass it along to the people in the Level I class. Their passion make me excited about what I can do with myself and coaching other people. Big thanks to Matt, Cherie, Becky, David, Yurii, and Doug! You guys rock!

Comment #16 - Posted by: Dan H at March 23, 2014 7:37 PM

Just like when I first started cross fit, life changing

Comment #17 - Posted by: Doug hunt at March 23, 2014 7:43 PM

The Level 1 in Boulder was a great hands on experience and I learned so much! Thank you Matt, Cherie, David, Doug, Yurri, and Becky. I think Matt deserves a special thank you for that eye wink, stripper move deadlift demo! That form on one will stick with me for sure! In all seriousness I really appreciate all the work the coaches put into correcting our form on all the moves.

Comment #18 - Posted by: Brandi at March 23, 2014 7:43 PM

The Level 1 certification in Guam was amazing! Chuck, Juria, and Mike went above and beyond coming to our little island. Thank you so much for your patience, expertise and knowledge. It was a blast!

Comment #19 - Posted by: Beckie M at March 23, 2014 7:44 PM

Awesome Level 1 seminar at CrossFit SoCal! Stephane Rochet and the crew were amazing and really broke things down well. I hope to take future courses from these guys! Thanks for passing on all your knowledge and experience, everyone had a great time.

Comment #20 - Posted by: Jeremy Dunlap at March 23, 2014 8:11 PM

Great weekend in San Antoino with the lvl 1 instructors. Really enjoyed the points of positions. Thanks again Eric, Cameron, Nick, Abi, and Camille.

Comment #21 - Posted by: Chris F at March 23, 2014 8:38 PM

Alamo was a great weekend, the instructors were amazing.! They kept the environment nice and relaxed which was awesome.! Learned so much from you guys, thank you.!

Comment #22 - Posted by: EMMANUEL SIFUENTES at March 23, 2014 8:46 PM

Had an awesome experience this weekend at crossfit Roots, really opened my eyes to a whole new world of crossfit and the way I view it!! The coaches were exceptional and made the class fun and entertaining. Learned so much that I can take with me. Thank you all for all your time, patience, and knowledge!!

Comment #23 - Posted by: Heather at March 23, 2014 8:52 PM

Beau Barkley
Student at the CrossFit Level 1 Certificate Course in Boulder, CO
Instructors: Cherie Chan, Matt Chan, David, Becky, Doug, and Yurii Hanson

Well, I'm impressed! I have to admit, I was a little nervous going into a classroom setting because I have the attention span of a gnat on crystal meth. Within a few minutes I was pleasantly surprised to find out that this lecture was unlike any I have ever experienced. It's not very often you get to see a grown man execute perfect stripper moves with the facial expressions to match. I am assuming this is the main reason why David is the only one getting phone numbers at the end of the course. The energy of Matt and his crazy shenanigans was pretty refreshing. The use of a real world scenario incorperated into a lecture helps me personally soak in the information so much better. Thank you.

There was never a dull moment, with guys like Doug flying in from the bullpen while his awaiting crowd roars with applause... I wonder if he could still do strict muscle ups without that beard. I heard on the A.M. radio that beards boost strength, technique and have been known to cure world hunger. I kind of want to just grab that thing with my fingertips. Not my palms because palms are creepy, right Becky? ...But what about CPR? You would have to use your palms. Is it worth it? Yeah, the victim might die, but do I really want to be that creepy guy that saved their life? What would the headlines read? "Women revived using CreePR"? Oh God, I'm so confused!!...

Anyway, Yurii's muscle up progression was nothing short of awesome. Its pretty crazy to see someone that has never done a muscle up, get 15 min. of proper coaching and get a STRICT muscle up! On a side note, Yurii's physique would make Poseidon put down his Trident for good, hang his head and mope back to his watery domain.

The cornucopia of knowledge that Cherie brought was unstoppable! No question ever went unanswered without full description and reasoning behind it. I also think she is a real trendsetter with those medicine ball cleans, it reminded me of one of the references I used above. You may have remembered it as a "gnat on crystal meth".

To be totally serious, I have to thank you all so very much! I had an amazing time, I learned and RETAINED more information than I ever thought possible. It was the perfect blend of lecture, hands on, and feedback. The witches cauldron of personalities made the best tasting brew I have ever subjected my palate to.

Your Pal,

Beau B.

Comment #24 - Posted by: Beau Barkley at March 23, 2014 8:55 PM

Had a great time at the San Antonio level 1 seminar this weekend. The programming class was amazing, as was the Defining fitness class. All the instructors (Eric, Nick, Abi, Cameron, and Camille) were amazing!! So many great memories and instructions. I can't wait to start shadow coaching at my box to better refine the skills you guys gave me!

Comment #25 - Posted by: Jonathon A. at March 23, 2014 8:56 PM

Student at Level 1 Course in San Antonio

Had a fantastic time this weekend! Eric, Camille, Cameron, Abi and Nick are amazing Coaches. I hope one day I get to throw down with these guys again!

Y'all take it easy and good luck in the Open and Regionals!
Thank you for the awesome experience!


Comment #26 - Posted by: Blake Walls at March 23, 2014 9:26 PM

Had a wonderful time at my level 1 course in San Diego!!!
All the instructors were awesome and the experience exceeded expectations. Thank you for fostering a great community with a foundation of learning and growing.

Comment #27 - Posted by: Devan Hussey at March 23, 2014 9:30 PM

Glad so many had a good L1 experience. But let's not forget why we're doing Jack tomorrow:

"Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Comment #28 - Posted by: Jim R. 51/5'8"/156 at March 23, 2014 9:51 PM

To the wonderful crew at the CF Level I Course in Boulder, CO:
WOW! Mind. Blown. What a fun, engaging, informative and valuable weekend this turned out to be. (Let's be serious, did I really think it was going to be bad? Yea, no.) From effective and efficient break-out groups to the hilarious, realistic (and awesomely-exaggerated) facial expressions showed during movement demonstrations this group of instructors was spot-on with knowing how to convey knowledge in a way that was understandable and memorable.

Many thanks to Cherie (super badass lady), Becky (killer ghd demo-woman and badass lady), Matt (dude, you're hilarious), David (winner-of-most-awesome-facial-expressions), Yurii (best. handwriting. ever.) and Doug (that beard! be proud). What a privilege it was to share a classroom with you all.


Comment #29 - Posted by: Christina C. at March 23, 2014 10:12 PM

I attended the CF Lvl 1 cert at CrossFit FX in Sydney over the weekend. I couldn't have been more thrilled with the outcomes from the weekend. Danny, Brett, Stacey, Ollie, Ed, Simon and Dan - You brought the Australian thunder and I'm still quaking. What a bunch of legendary humans. Thanks also to Mick Shaw for hosting us in his space, its world class.

Good luck to those hitting Jack. Give it everything!

Comment #30 - Posted by: Dean Goodchild at March 23, 2014 10:31 PM

Had such a great experience at the CF Level 1 Trainers course in Boulder CO. The instructors were amazing and I learned more than I ever expected. Thanks Cherie, Matt, Doug, Dave, Yuri, and Becky. All of you have inspired me.

Comment #31 - Posted by: Darcy at March 23, 2014 11:04 PM

Thanks to HQ, the Seminar Staff, and CrossFit SoCal for putting on such an awesome Seminar! Very fun learning experience! Learning from and getting coached by the best CrossFitters and human beings = priceless. Eagerly looking forward to apply the knowledge I gained to help others at the gym.

Comment #32 - Posted by: Albert Lu at March 23, 2014 11:07 PM

RX'd 7 rounds +10+10+5

Comment #33 - Posted by: Aaron at March 23, 2014 11:30 PM

Just completed the FIRST EVER crossfit level 1 seminar in SCOTLAND!!!! Had a fantastic time. Thanks to all the coaches for making it such a great experience and to the team at Crossfit Glasgow for a great venue. Fingers crossed now that I've passed the test.

Comment #34 - Posted by: Sharn Campbell at March 23, 2014 11:31 PM

I had an amazing experience at my crossfit level 1 trainers course in San Antonio! HUGE thanks to the inspiring coaches Eric, Nick, Cameron, Abi, and Camille! You guys rock! Hope y'all made it home safe!

Comment #35 - Posted by: Jesse Hernandez at March 23, 2014 11:32 PM

Io c'ero!! Grande we di tecnica, grazie a coaches preparatissimi: ho aumentato notevolmente il mio background di conoscenze CF. Grazie a tutti per la bella esperienza.

Comment #36 - Posted by: Matteo at March 24, 2014 12:08 AM

Rx'd 8 rounds, pretty disappointed.

Comment #37 - Posted by: Alojz M/42/91kg/192cm at March 24, 2014 12:10 AM

Thanks for the crossfit level 1 in Milano, and amazing coaches. And for you who doesn't understand English... Pizza ciao :)

Comment #38 - Posted by: Alexandra Bring at March 24, 2014 12:52 AM

A huge thank you to all our awesome trainers at the Lvl 1 Milan! It was a great weekend learning, practicing, making friends, and having fun!! An early congrats to all that passed the test and can proudly say they are CrossFit Level 1 Certified Trainers!!!! :)

Comment #39 - Posted by: Kalli Miles at March 24, 2014 1:01 AM

CrossFit Level 1 in Milano at Reebok CrossFit Officine. Unforgettable day, amazing box and really knowledgable and helpful staff! Rating 10!!! Thanks CrossFit!!! The strength of the community.

Comment #40 - Posted by: Marco at March 24, 2014 1:10 AM

CrossFit Level 1 in Milano at Reebok CrossFit Officine.
Amazing days!!
Thank you Erik, my friend and all the staff!!!
The strenght of the group makes you achieve any goal!!

Comment #41 - Posted by: Stefano at March 24, 2014 1:27 AM

CrossFit Level 1 in Milano at Reebok CrossFit Officine.
Amazing days!!
Thank you Erik, my friend and all the staff!!!
The strenght of the group makes you achieve any goal!!

Comment #42 - Posted by: Stefano at March 24, 2014 1:28 AM

9 rounds + 3pp as Rx'd

Comment #43 - Posted by: Berilias at March 24, 2014 1:35 AM

Esperienza semplicemente fantastica! Grazie a Crossfit, Coach Erik P.e ai ragazzi del Seminar Staff Federico, Marco, Andrea, Matteo e a SuperPedro! Grazie a Peter e Antonella x averci ospitato nel loro fantastico Box! Now I join the family! Thanks to all foreign guys and girls came from all around the world and make this experience bigger!

Comment #44 - Posted by: Davide Gigliotti at March 24, 2014 1:50 AM

@Alexandra: and pasta! Would you be my English teacher? :-D

Comment #45 - Posted by: Matteo Colella at March 24, 2014 2:06 AM

Women's rx
11 rounds with 22 seconds left on clock

Comment #46 - Posted by: JulieZA at March 24, 2014 2:16 AM

The Course at CrossFit Andersen in Guam was awesome! First ever L1 on Guam and Chuck, Juria and Mike couldn't have made it better. We've had awesome feedback from the course and can't wait to host another! Thank you for making the trip and see you all in the future!

Comment #47 - Posted by: Brent Fallon at March 24, 2014 2:49 AM

Ciao Comunity!!!
ho passato due giorni insieme a uno staff spettacolare, Erik e' stato un grande!! anche i suoi collaboratori sono stati perfetti!!! ho imparato un nuovo stile di vita e di pensiero e per questo ringraziero per sempre Crossfit!!

I love Crossfit!!!

ciao ragazzi !

Comment #48 - Posted by: Rino at March 24, 2014 3:25 AM

10 x 50kg push press
10 x 27 kg dumbell swings
9 x 65 cm box steps left+right leg (could not jump, ceiling to low in basement)

8 rounds flat @ 165 avg hr. Could be round or two more using box jumps.

Comment #49 - Posted by: Tomi Krznar (M31/180/82) at March 24, 2014 3:30 AM

If I jump over something that is 24" will it have the same effect as a box jump?

Comment #50 - Posted by: Shawn at March 24, 2014 3:50 AM

CF L1 by way of Guam was on point! Flowmaster Chuck, Mike, and Juria represented CFHQ beyond well. This was my second L1 and the course just keeps getting better. The trainers from CF Andersen toss out a big thanks to the HQ training team for making this happen all the way in the South Pacific! Peace, love, and burpees -- Joe K

Comment #51 - Posted by: Joe K at March 24, 2014 3:51 AM

As RX'd

6 rounds

Comment #52 - Posted by: EricS M/33/5'10/175 at March 24, 2014 4:10 AM

80 pound Push press, 10 reps
10 KB Swings, 1.0 pood
10 Box jumps, 20 inch box
7 rds + 10 Push Press

Comment #53 - Posted by: bretty72 at March 24, 2014 4:19 AM

6 rounds

Comment #54 - Posted by: Mür at March 24, 2014 4:22 AM

great staff and great people in Milan this weekend!

Crossfit Officine Milano's staff was awesome too!

Tnx to all

Comment #55 - Posted by: Gabriele Casalgrandi at March 24, 2014 4:33 AM

5 rounds RX

Comment #56 - Posted by: Frank Todd at March 24, 2014 4:49 AM

8 rounds + 1PP

= 241 reps Rx'd

Comment #57 - Posted by: Joe Northside m/35/70"/195 at March 24, 2014 4:58 AM

CF-L1 Course in Arlington, Va at Trident was a BLAST!! The coaches were friendly, informative, helpful, and obviously extremely knowledgeable. The box was more than accommodating, and the staff/owner were super nice. I will definitely go back for a visit!!

Comment #58 - Posted by: Panda at March 24, 2014 5:10 AM

CrossFit Level 1 in Milano at Reebok CrossFit Officine.
2 giorni speciali che mi fanno amare ancora di più il CrossFit. Grazie a tutti quanti per disponibilità e professionalità.

Comment #59 - Posted by: Alessandro at March 24, 2014 5:15 AM

6rounds + 7push press RX

Comment #60 - Posted by: Diego at March 24, 2014 5:16 AM

When doing the PJ's do you have to set the weight back on the ground for each rep or can you do the 10 reps from the rack?

Comment #61 - Posted by: Kyle (M/36/5'10/207) at March 24, 2014 5:38 AM

Scaled to:

Complete as many rounds as possible in 20 minutes of:
35-lb. Dumbbell push press, 10 reps
35-lb. Dumbbell swing, 10 reps
24-inch box jump, 10 reps

9 rds + 5 PPs

Comment #62 - Posted by: porffenton M/30/5'8"/150 at March 24, 2014 5:40 AM

20 min Amrap
10 pp 65#
10 kb swings 1 pood
10 box jumps 24 inch box
9 rounds 5 push press

Swod 3 x 3@75# presses
5 x 3 @90# power cleans

Comment #63 - Posted by: D.S. F 52/5'6/117 at March 24, 2014 5:40 AM

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Comment #64 - Posted by: Joe Northside m/35/70"/195 at March 24, 2014 5:43 AM

Thanks for a great weekend in Sydney for Level 1!

Comment #65 - Posted by: kimmy at March 24, 2014 5:44 AM

3 rounds + 10 PP Rx
4 rounds in 21:58

500 meter row, 1:54

Comment #66 - Posted by: Fellippe at March 24, 2014 5:45 AM

Coaches Prep was AWESOME! Thank you Chris, Spencer and Austin for the coaching, knowledge and your commitment. Walked away with some valuable tools.

Comment #67 - Posted by: Patrick at March 24, 2014 5:48 AM

8rds + 5 reps

Worked out at the YMCA in Savannah, and they did not have a box so I used a tall weight bench, and used a 55# dumbell for kettlebell swings.

Comment #68 - Posted by: BW at March 24, 2014 6:09 AM

85# for push press, kbs and bj as rx'd

10 rounds + 10 + 4

120625: 9 rnds + 10 + 10 w/ 85# pp and 44# kb
120514: 11 rnds w/ 85# pp and 36# kb

Comment #69 - Posted by: Jim R. 51/5'8"/155 at March 24, 2014 6:19 AM

Awesome level 1 course in Frankfurt thank you to Steve, Phil, Jonny, Hannu, Anu for sharing your wisdom.

Comment #70 - Posted by: Steve S. at March 24, 2014 6:21 AM


PP at 75# for first 2 rounds, then dropped to 65#
1 pood KB
20" box

8 rnds + 8 KBS

Comment #71 - Posted by: mom to five at March 24, 2014 6:32 AM

Level 1 at Roots in Boulder Co.
I have nothing but thanks and great remarks Cherie , Matt, David, Doug, Becky, and Yurii. I went into the weekend with what I thought was a good understanding of CF and all of the movements. But quickly realized there are many gaps in my training and knowledge. Thank you so much for your help, advice and encouragement. Priceless!!!

Comment #72 - Posted by: Josh at March 24, 2014 6:53 AM

8 rounds + 8 KBS rx'd

Comment #73 - Posted by: mike vinson 46/5'8"/217 at March 24, 2014 6:53 AM

CrossFit Level 1 in San Antonio at Alamo CrossFit! Ow Ow!

Thanks for all the support and tips. Learned a ton and am super stoked to get back to my gym!

Lots of love to the coaches.

Comment #74 - Posted by: Laurel Brewer at March 24, 2014 6:56 AM

The L1 course at CF Mayhem was awesome. The trainers were knowledgeable and very encouraging. The material was expressed clearly and the break out sessions were great for my own movement and being able to see movement in other athletes. And to have the champ demo movements is like watching Picasso paint. Nicole, Todd, Keith, Gabe, Donovan and Rich are great assets to CrossFit HQ and this great community.

Comment #75 - Posted by: Robb at March 24, 2014 7:14 AM

CF-L1 course at Alamo CF in San Antonio, TX:
Thanks to all the wonderful coaches for their hard work this weekend! I had a blast and learned a ton. The enthusiasm displayed by Cameron, Eric, Nick, Abi, and Camille was (to put it in their words) #awesomesauce #nextlevel. A nonstop thrill ride until the very end!!

But seriously, a big thanks to all of the coaches and participants for making the weekend such a success.

Comment #76 - Posted by: Jess G. at March 24, 2014 7:28 AM

20' box jump
All else rx

8 rds 10 pp

Comment #77 - Posted by: DLong M/38/5'10"/185 at March 24, 2014 7:32 AM

Level 1 at TNT St. Charles, MO.

Far exceeded my expectations. All the trainers were amazing! Huge thank you to Joe W., Joe D., Lindsey, Natosha, Doug, and Pat. I learned a lot about how I can improve as an athlete and as a coach. I hope I get to attend another seminar you guys teach!

Comment #78 - Posted by: Kimberly G at March 24, 2014 7:38 AM

12 rnds even as Rxed

Comment #79 - Posted by: SSmiley 42/M/193/72" at March 24, 2014 7:40 AM

rx'd 11 rds

Comment #80 - Posted by: jay at March 24, 2014 7:47 AM

6 rounds + 6 KB swings
70lb push press
35lb dumbbell KB swing

Comment #81 - Posted by: Maria at March 24, 2014 7:56 AM

New to crossfit and have an observation/question. Seems like Saturday's wod was shoulder intensvie with the push jerks, so why would today's wod be partially concentrated on shoulders again? Thanks

Comment #82 - Posted by: chris at March 24, 2014 8:06 AM

8 rounds, modified

Comment #83 - Posted by: KDK at March 24, 2014 8:10 AM

And one other newbie question I have: If I want to/need to focus on my lower body/legs to build strength can I do the wod and then do some heavy deadlift, squats, etc...or would that fall into the overtraining category? Thanks!

Comment #84 - Posted by: chris at March 24, 2014 8:14 AM

Awesome weekend. I learned so much at the first ever level 1 course in Scotland. You could tell that the instructors were at the top of there game with so much knowledge and eagerness to pass it on.

Big shout out to crossfit Glasgow for setting all this up. No to wait to see if I've passed.

Comment #85 - Posted by: Steven hunter at March 24, 2014 8:18 AM

The CF Level 1 this weekend in Boulder was absolutely amazing. I have been doing CF for about 3 years now and learned more than I EVER thought was possible this weekend. Thank you so much to Matt, Cherie, Becky, David, Doug and Yurii for their hard work this weekend. All six instructors were flawless in their execution, instruction, and assistance. Their pointers helped me correct years of mistakes/missteps and I fully believe that because of their instruction every person in that class will pass their tests. There was never a second when I didn't feel completely comfortable to speak up and ask questions, or point something out for clarification. I cannot speak highly enough of the experience this weekend. I am forever grateful to them for expanding my CF knowledge and hope that I can be half the coaches they are!

Comment #86 - Posted by: Alison Gage at March 24, 2014 8:18 AM

Looooooove my NYC CrossFit Level 1!!! Thank you to James, Dave, Jenn, Joey, and Mike G!!! It was informative, intense, and awesome! I would take it again if I could!!!

Comment #87 - Posted by: Nikki at March 24, 2014 8:36 AM

The CF Level 1 at Crossfit Glasgow was astonishing, I'll never look at a squat the same again, truly eye opening. Just a shame my face in the photo is hidden by the funny little ginger guy, you know who you are.
Karl, Rob, Danny, Helzy, Big Jessie and Gregg, 6 outstanding trainers that were never stingy with the knowledge. Thanks a lot you guys, you're all awesome.

Comment #88 - Posted by: Khi at March 24, 2014 8:46 AM


Rx'd Jack: 9 rounds & 20 reps

Had 30 seconds to get the 10 jumps to make even 10 but got the urge to throw up on last KB swing

Comment #89 - Posted by: Garrett at March 24, 2014 8:56 AM

10rds + 10 . . . 310rps
All weight was as specified! This was a good one. Great for learning how to work with pacing and timing! Round 8 and 9 was where it started to get pretty rough! Have a good Monday

Comment #90 - Posted by: Ben at March 24, 2014 9:00 AM

7 rounds plus 1 box jump as Rx'd. Trying to get back at it after a back injury. Having a month off was not helpful

Comment #91 - Posted by: Nathan at March 24, 2014 9:01 AM

10 rounds + 6 PP rx

Comment #92 - Posted by: gb 46/m/71"/185# at March 24, 2014 9:08 AM

2014-03-25: 11rnds. 19:57. "
2011-01-01: 10rnds+5pp@19:54. "
2010-09-29: 8rnds+10pp@19:41. 45# kb.

Comment #93 - Posted by: gs at March 24, 2014 9:12 AM

11+4 PP (pr) rx

Comment #94 - Posted by: DanLyle 28/m/240/6'3" at March 24, 2014 9:30 AM

8 Rounds+7 PP
M/34/178/81kg MSBG

Comment #95 - Posted by: Chris at March 24, 2014 9:35 AM

pack, 8 rds plus 3 PP, last time 5 rds (75 lb PP), 22 in step ups

Comment #96 - Posted by: RussA at March 24, 2014 9:49 AM

7 rnds + 6 PP. Rx.

Honored by your sacrifice Jack. Representing Western WA.... Blessings to your family.

Mill Creek, WA

Comment #97 - Posted by: Antonius at March 24, 2014 9:59 AM

7 Rds + 7 PP

Comment #98 - Posted by: Eric Jaber at March 24, 2014 10:11 AM

Joe N, nice workout...that's a good # of reps at the rx weight.

#77 and 79/chris: CF will sometimes overload one particular movement/bodypart for several days in a row to achieve a desired stimulus, so what you describe is not unusual. Though the push press and push jerk are two different lifts, with differing skills and points of emphasis. Re: question 2, many people supplement the WOD with extra work on skills or muscle groups they want to improve. But if you're new, go carefully...most properly executed WODs will smoke you, and overtraining will impede, not enhance, your fitness.

Comment #99 - Posted by: Jim R./51/5'8"/157 at March 24, 2014 10:12 AM

5 rounds

Comment #100 - Posted by: JD at March 24, 2014 10:16 AM

Misc warmup, then
6 rounds with 1 min and change left.

Comment #101 - Posted by: J.Wood at March 24, 2014 10:17 AM

RIP Staff Sgt. Martin.

11 rounds Rx'd

PPs hurt -- collarbone a little bruised after heavy PJ the other day.

Comment #102 - Posted by: Bill M. m/49/5'3"/135 at March 24, 2014 10:23 AM

8 Rounds + 2 Box Jumps. I WILL get 9 Rounds next time dammit. But I was suh-moked.


Comment #103 - Posted by: Mike H. at March 24, 2014 10:24 AM

9 rounds + 6 PP (PR by 1 PP)

Comment #104 - Posted by: Jetté 44/M/5'11"/175 at March 24, 2014 10:25 AM

Nice work Joe, D.S. and Jim. Jim, I completely agree with your response to #77 and #79, esp your last sentence.

BTW, I tried Outlaw's step-up/drop down strategy for BJ today -- I think Rudy is correct that it keeps your HR down for overall better performance.

Comment #105 - Posted by: Bill M. m/49/5'3"/135 at March 24, 2014 10:27 AM

10 rounds + 10 push press

310 reps total as Rx'd

Comment #106 - Posted by: Luiz Colmenero at March 24, 2014 10:31 AM

RIP Sgt Jack Martin.

Strength- 6 X 2 power cleans

Carole- worked up to 100#
Kevin- up to 175# (1 @ 185#)
Doug- up to 225#

Then, death by burpees

Kevin- 14 rounds + 10
Carole- 15 rounds + 12
Doug- 17 rounds +10

Comment #107 - Posted by: Kevin C. (M/55/5'11"/174) at March 24, 2014 10:46 AM

Great work Joe, D.S., Jim and Bill!

Couple of us have issues with box jumps, so we did the above instead.

Comment #108 - Posted by: Kevin C. (M/55/5'11"/174) at March 24, 2014 10:48 AM

85 pound push press
20 pound KB
24 inch jump

8rds + 3

Comment #109 - Posted by: Stephanie at March 24, 2014 10:50 AM

11 rounds + 3 Box Jumps (PR) as rx'd

Comment #110 - Posted by: MAGNUS 28/5'8"/155 at March 24, 2014 10:50 AM

115 pound push press
25 pound KB
24 inch jump

8rds + 7PP

Comment #111 - Posted by: T Jacobson at March 24, 2014 11:02 AM

8 rounds + 6pp. These 20 min ones kill me. I'd rather move big weight. Good workout though.


Comment #112 - Posted by: Mike G at March 24, 2014 11:11 AM

7 rounds + 10 pp.

Comment #113 - Posted by: Michael m/51/5'9"/180/MI Survivor at March 24, 2014 11:15 AM

Rx. 11 rounds + 10 PP & 2 KB swings

Comment #114 - Posted by: SeanZA at March 24, 2014 11:34 AM

The Level 1 Trainer course in San Antonio was fantastic! Abi, Cameron, Nick, Eric and Camille were fantastic instructors. Their knowledge and ability to apply it to practical situations was well beyond what I was expecting coming in. Their quality coaching is something we all aspire to be able to deliver.

Comment #115 - Posted by: Sergio at March 24, 2014 11:47 AM

9 rounds + 7PP as rxd

Comment #116 - Posted by: ACimbrico at March 24, 2014 11:49 AM

@Bill M. Thanks and nice job 11 wow,
@Joe N. Always a great job. You gave me something to shoot for
@Jim R., Kevin C., Carol, and Doug Great job!

Comment #117 - Posted by: D.S. F 52/5'6/117 at March 24, 2014 11:52 AM

@Jim R, Kevin C, D.S., Bill M - thanks, great effort today everyone!

I agree, push press was not fun this morning ;)

Comment #118 - Posted by: Joe Northside m/35/70"/195 at March 24, 2014 11:53 AM

Excelente la experiencia de nuestra certificación de Level One en Cygnus Crossfit México!, me gustó mucho la calidez de los coeaches y la camaradería entre los asistentes, a seguir entrenando y aprendiendo!!!! saludos a todos!!!!

Comment #119 - Posted by: Juan Mijares at March 24, 2014 11:54 AM

7 rounds. 3 as rxd and last 4 with 95lb PPress. To echo what was said earlier, Suh-moked.

Comment #120 - Posted by: Steve r at March 24, 2014 12:07 PM

had a fantastic time at the crossfit kids course this weekend in Columbus! the instructors were so positive and encouraging and the breakout groups were amazing. I can't wait to play crossfit baseball at my home box!

Comment #121 - Posted by: bonnie at March 24, 2014 12:09 PM

RIP Jack, you made the ultimate sacrifice.

50#DBs PP / 50#DB swing / 26in box
8 rounds

Comment #122 - Posted by: JB at March 24, 2014 12:10 PM

Rx'd: 8 rounds + 6 push press.

Comment #123 - Posted by: Matt von L (27/m/6'0"/190) at March 24, 2014 12:12 PM

As rx'd

8 rounds + 1 PP

241 reps

Comment #124 - Posted by: Paul S 35/190 lb/6'0" at March 24, 2014 12:22 PM

As rx'd

8 rounds + 1 PP

241 reps

Comment #125 - Posted by: Paul S 35/190 lb/6'0" at March 24, 2014 12:22 PM

I had such a great weekend at the CrossFit Level1 training at CrossFit Atlanta. I took away so many great cues and tips and can't wait to get back in the gym and use them... after a much needed rest day (holy fire quads!) Big thanks to our MOST EXCELLENT instructors Chuck, Leah, Katie, Bethanie, Jason, Chris, and Beau! Y'all are a wealth of knowledge and are truly wonderful.

Comment #126 - Posted by: Sarah Baska at March 24, 2014 12:24 PM

7 rounds 10 pp

Comment #127 - Posted by: Luke McD at March 24, 2014 12:28 PM

8 rounds + 6 push press

Comment #128 - Posted by: Joad at March 24, 2014 12:29 PM


9 rounds. RX'd.

Comment #129 - Posted by: Miles Forks at March 24, 2014 12:33 PM


8 rds plus 2 box jump Rx

retired army 1SG
clarksville tn

Comment #130 - Posted by: mark nash at March 24, 2014 12:58 PM


PP for 95# Push Jerk
KB for 55# DB

8 rounds + 10 PJ + 10 DB swing
done with 3 seconds left

Comment #131 - Posted by: ZoraK at March 24, 2014 1:05 PM

That really hurt (in a good way). 8 rounds as follows.

Push press, 10 reps
95 for 4 sets
85 for 2 sets
75 for 1 set
65 for 1 set
35lb dumbell swing, 10 reps
24-inch box jump, 10 reps

Comment #132 - Posted by: Eric at March 24, 2014 1:09 PM

9 rounds
10 push presses
10 swings
3 box jumps

Comment #133 - Posted by: Bruno N. at March 24, 2014 1:28 PM

Complete as many rounds as possible in 20 minutes of:

95# push press, 10 reps
44# kettlebell swing, 10 reps
24-inch box jump, 10 reps

7 rounds

Comment #134 - Posted by: scfd1_9607 at March 24, 2014 1:34 PM

As rx'd

12 rounds
10 push presses
370 points

Comment #135 - Posted by: Ryan S. at March 24, 2014 1:34 PM

Completed 11rds + 10 push press and 10 KB swings for 350 reps total.

Comment #136 - Posted by: Jeb at March 24, 2014 1:35 PM

8 Rnds + 5 PP RXD

Comment #137 - Posted by: mitchell t at March 24, 2014 1:41 PM

Completed 11 rounds as Rxd

the Netherlands

Comment #138 - Posted by: TH0M@5 at March 24, 2014 1:56 PM

1 mile run warm up

amrap in 20 minutes:
75 pound push press, 10 reps
1 pood kb swing, 10 reps
24 inch box jump, 10 reps
8 rounds plus 5 push press

75 pounds felt so heavy to push press today
Maybe I should have done 65 pounds

Comment #139 - Posted by: Glorybelle 5'5/135/44/F at March 24, 2014 2:07 PM

And rest in peace, Jack. I'm so sorry.

Comment #140 - Posted by: Glorybelle 5'5/135/44/F at March 24, 2014 2:09 PM

6 rnds 10,10,2 Rx'd

Comment #141 - Posted by: TK M/45/5'9"/180 at March 24, 2014 2:10 PM

10 rounds
+10 Push Press
+4 Kettle Bell Swings

Comment #142 - Posted by: Nicholas (M/28/5'10"/180) at March 24, 2014 2:20 PM

10rds +10PP

Comment #143 - Posted by: Deacon at March 24, 2014 2:21 PM

50kgs (110lbs)

9 rounds

Comment #144 - Posted by: Craig Beveridge 39/M/5'11/210 at March 24, 2014 2:21 PM

@Joe Northside and Jim R, thanks for reminding us who Jack was. And good job today.

@D.S., Bill M, same to you. Bill, 11 rounds is impressive.

Kevin C, Carole and Doug, I like your substitute wod, but those burpees. Ouch. Well done.

Comment #145 - Posted by: Glorybelle 5'5/135/44/F at March 24, 2014 2:23 PM


2x1.5pood KB PushPress
1.5pood KB Swings
Knees2Chest Jumps (no box)

11 Rounds + 5 PP

Comment #146 - Posted by: Przemek at March 24, 2014 2:32 PM

RXd 8 rounds even, had 40 seconds left and stopped

Comment #147 - Posted by: Matthew Cobb at March 24, 2014 2:34 PM

Rx 14 rounds plus pp plus 2 kb swings
36/F/5'6"/150 lbs

Comment #148 - Posted by: Erin at March 24, 2014 2:39 PM

10 rounds rx

Comment #149 - Posted by: Deryl at March 24, 2014 2:43 PM

120# push press (30lb bar w/ 45#'s; easier set up w/ bar I had than using 25, 10, 5, 2.5 plates)
10 pull ups (did heavy kettlebells yesterday & one hand snatches so that movement was torched for me!)
10 box jumps - 24"

8 rounds + 8 push press
Goal was 10 full but I'll take it. Loved this sequence though!

Comment #150 - Posted by: Timothy T at March 24, 2014 2:45 PM

Jack (Scaled)

75lb PP/10 reps
1pd KBS/10 reps
20" box jump/10 reps

11 rounds plus 10/10/8

Comment #151 - Posted by: Glenn M/44/70"/187 at March 24, 2014 2:57 PM

115lb PP
60lb KBS
30" box jump

6 rounds!!!

First CrossFit WOD ever!!!

Comment #152 - Posted by: Joseph Ruiz at March 24, 2014 3:07 PM

Jack RIP
amrap 20 min
100# push press 10 reps
2 pood kbs 10 reps
24" box jumps 10 reps

7 rnds plus 1 push press

Comment #153 - Posted by: Mike Andridge/43/5'8"/175 at March 24, 2014 3:10 PM

Awesome work to the usual suspects

Comment #154 - Posted by: Mike Andridge/43/5'8"/175 at March 24, 2014 3:13 PM

The level one cert at crossfit Glasgow in Scotland was awesome. Jesse, Karl, Rob, Greg, Danny and Helzy were great. Jesse Rob and Dan really helped me refine my basic lifts and went out of there way to show me how this program could and will help my career longevity in the pro volleyball world. I cant say enough about these guys and how great the course was! The American level1 courses are probably awesome as well but im doubtful they're better than mine was with this crew, and thats a big statement coming from a southern Louisiana boy. Great job guys!! #merica

Comment #155 - Posted by: matt at March 24, 2014 3:25 PM

level 1 in glasgow scotland was amazing. Jesse, Dan, Rob, Karl and helzy were incredibly knowledgable. i couldnt believe how eager they all were to refine my movements and explain how crossfit will benefit my pro volleyball career. The fact that karl taught a 6'6'' kid to get a strict muscle up in about 20 minutes should attest to the quality of instruction by these guys. Im sure the American L1 courses are awesome but im doubtful they have anything on these guys and Scotland! thats saying alot considering im an American from Louisiana. I cant say enough, thanks guys. #merica

Comment #156 - Posted by: matt at March 24, 2014 3:33 PM

80lb push-press, 40lb kettlebell

7 rounds

Up from 6 last time. Another one of those "looks easy on paper" WODs...

Comment #157 - Posted by: BC (27/M/5'9"/140lbs) at March 24, 2014 3:33 PM

14.4 195

Rest 1hr


Day 1 following Mainsite.

Comment #158 - Posted by: D-Rob at March 24, 2014 3:35 PM

3/24 (154/174/198)
Scaled to pack: 80# push press, 35# kb, 20" box jump
6 box jumps shy of 5 rounds even

Comment #159 - Posted by: Mike Scott M/47/5'9"/199 at March 24, 2014 3:46 PM

The instructors at the seminar in Atlanta were beyond amazing. I have never had more fun in a learning inviornment than I did this weekend. At one point I was having so much fun I seriously thought to myself, "there is no way I'm learning anything that's going to help with the exam". I was totally wrong! I could think of the exact moment and the exact instructor that I got the answer from to almost every question on the exam. The only thing I regret, is that it didn't last longer. Chuck, Leah, Jason, Bethanie, Chris, Katie, & Beau, I can't thank you guys enough. Y'all are Awesome!

Comment #160 - Posted by: Malik Matthews at March 24, 2014 4:01 PM

7 rnd + 3 pp

Comment #161 - Posted by: David M44/119/192 at March 24, 2014 4:02 PM

6 rds as Rx, thought strained calf was good to go apparently not, finished with squats subbing for the box jumps

Comment #162 - Posted by: Pacers at March 24, 2014 4:03 PM

Modified WOD...
Was exhausted
2 Mile Run
10 95# Shoulder Press
10 45# Kettles
10 Box Jump
5 Rounds in 11:56
Need to do better next time.

Comment #163 - Posted by: dyagg at March 24, 2014 4:14 PM

Snatch 5x3-105/115/125/135/145
Strict Press 3x3+-105/115/125x7

10 rds + 20 reps as Rxd.

Comment #164 - Posted by: Dave 31/6'/180 at March 24, 2014 4:21 PM

8 rounds + pp+ swings. 30 inch box.

Comment #165 - Posted by: Giraffestalker m/29/155 at March 24, 2014 4:31 PM

Field Strong. Iso & plyometrics. Strength : back squat failed 3x5 @ 240#. Reset and did 3x5 @ 215#. Shoulder press failed 3x5 @ 130#. Reset and did. 3x5 @ 120#. EMOM for 7 minutes: 9 plyo push- ups. Skill work and bar muscle- up progression.

Comment #166 - Posted by: Gavin at March 24, 2014 4:32 PM

Completed Jack for the first time ever. Completed 5 rounds and 5 push press. Feel really good yet the cold air sucked and it hurt on the hands and the bar yet environment just adds another level to the constantly varied in Crossfit.

Comment #167 - Posted by: josh castillo at March 24, 2014 4:35 PM

Awesome time at CF L1 Seminar in Cookeville, TN at CF Mayhem. Thanks to all the coaches: Nicole, Keith, Gabe, Donovan, Todd and Rich. This course far exceeded my expectations and really rekindled my love affair with CF!

Comment #168 - Posted by: Scott at March 24, 2014 4:40 PM

First crossfit workout. I always thought it looked easy! I'm an athlete who primarily powerlifts and does speed stuff. I have a friend who convinced me to try crossfit so I gave it a shot. I have experience with Olympic lifting and always focus on plyometric exercises so I didn't think this workout would be too difficult

5 rounds - not in as good of shape as I thought

Excited to keep improving!

Comment #169 - Posted by: Rob at March 24, 2014 4:43 PM

Awesome time this weekend at CF L1 Seminar in Cokeville, TN at CF Mayhem. Thanks to all the coaches: Nicole, Keith, Donovan, Gabe, Todd and Rich. This course far exceeded my expectations and rekindled my love of CF!

Comment #170 - Posted by: Scott at March 24, 2014 4:43 PM

@Mike Andridge, good job! It doesn't look like you scaled much.

Comment #171 - Posted by: Glorybelle 5'5/135/44/F at March 24, 2014 4:55 PM

11 + 1 rounds @ Rx weights.

Workout out by myself on this one and it showed. If I was at my box I'm sure I could have been a little better.

SHOUT TO THE LEVEL 1 TRAINER STAFF THAT CAME TO CROSSFIT TNT IN ST. CHARLES MO!!!!! They were amazing. I learned more than I ever imagined in 2 days. The staff were all very down to earth. My wife who is new to Crossfit took the class as well as was real worried about not being "good enough" at crossfit. They made here feel like family and were able to scale and encourage her through it all. Lindsey and Pat who have both made it to the games were her biggest cheerleaders and supports. She was amazed that people who are as good and have made it that far still care about the person who struggles with the basics! THANKS TO YOU ALL!!!

Comment #172 - Posted by: Aj Snow 30m/5'8'/200lbs at March 24, 2014 5:00 PM

11 + 1 rx. worked out alone and it sucked. Could have done a little better at the box

Comment #173 - Posted by: Aj Snow 30m/5'8'/200lbs at March 24, 2014 5:01 PM

11 + 1 Rx

Comment #174 - Posted by: Aj Snow at March 24, 2014 5:02 PM

That was fun!

13 rds Rx

Comment #175 - Posted by: Dave at March 24, 2014 5:06 PM

Added the wrong plates for first three rounds - so started off with only 75# - which was good since I had no time to warm up

8 rounds + 2PP

= 242 reps


Comment #176 - Posted by: mikeyb m/53/178 at March 24, 2014 5:07 PM


Thank you to Chuck Carswell, Chris Russell, Bethanie Giardina, Leah Polaski, Jason Ackerman, Katie Powell, Beau Bibb, and CrossFit Atlanta for an excellent Level I experience. I had a great time and learned a lot of valuable information. This crew was the best. Thank you for your enthusiasm and dedication. It made the whole weekend worth it and fun. I hope the course stays live and never changes to computer-only testing.

Comment #177 - Posted by: Mike D. at March 24, 2014 5:08 PM

Only 4 rounds... Dog had to go out and had to cook dinner for kids... lol Multitasking dad ftw!

Comment #178 - Posted by: Corey at March 24, 2014 5:10 PM

7+3. Last was 7+7, pr is 8+10+10+2. Semper Fi warrior

Comment #179 - Posted by: ScottMacArthur at March 24, 2014 5:17 PM

Hotel gym: subbed DB PP @ 30# each, subbed DB swing @ 50#, subbed bench jumps @ approx. 18"

12 rounds + 15

Felt pretty nostalgic as this was the place I did my first crossfit wod two years ago around this time.

Comment #180 - Posted by: Robert - 30/m/5'10"/157# at March 24, 2014 5:28 PM

Level 1 Training Class - Boulder

Thank you so much! What a great class. Much more personalized feedback than I anticipated:) Great information and delivery.


Comment #181 - Posted by: Jackie Ranisate at March 24, 2014 5:35 PM

CFWU x 1


7 rds; pulled calf last box jump at 17:45, possible for 8 rds in 20

Comment #182 - Posted by: F15E_WSO/51/M/185 at March 24, 2014 5:37 PM

95# push press/10
50# KB swings/10
20" box jump/10

8 rounds and 27 reps

Comment #183 - Posted by: Denny O at March 24, 2014 5:38 PM

Used 60 lb dumbe for kettlebell sub
All else as RX'd
8 Rnds

Comment #184 - Posted by: Kansas Mike at March 24, 2014 5:42 PM


AMRAP 20 minutes:
115 lb. Push Press, 10 reps
55 lb. KB Swings, 10 reps
10 Box Jumps

6 rounds plus 4 push press

Comment #185 - Posted by: Suds at March 24, 2014 5:42 PM

10 rounds + 10 PP + 10 KB + 1 BJ

Compare to:
100929 - 9 rounds + 2 PP

Comment #186 - Posted by: B. Rhaly at March 24, 2014 5:45 PM

10 rnds + 5 push press

Thank you for your service and sacrifice Jack Martin.

Comment #187 - Posted by: hollyhog at March 24, 2014 5:49 PM

75#, 1pood, 20".

6 rounds + 5 push press.

Shoulders and grip shot from 14.4 yesterday.

Comment #188 - Posted by: BradB at March 24, 2014 5:50 PM

115# push press 10
24kg dumbell swing 10
24 inch box jump 10

5 rounds

Comment #189 - Posted by: felipe anselmo at March 24, 2014 5:56 PM

11 rds + 6pp RX'd

Comment #190 - Posted by: James Niemitalo at March 24, 2014 5:58 PM

Scaled, PP 100#, swing dumbell 22,2 kg, box 22''.
7 rounds + 23 reps

Comment #191 - Posted by: lucio1928/42/182/98 at March 24, 2014 6:02 PM

11 rounds Rx'd

Comment #192 - Posted by: Tye at March 24, 2014 6:04 PM

4 rounds scaled of 10 reps each
85#pp/20# swing/box 24"

Comment #193 - Posted by: scott kenworthy at March 24, 2014 6:11 PM

Nice work team!

Subbed to hotel fitness center
Treadmill run followed by four rounds dumbell push presses @ 35lb, push ups,45 lb.dumbell front squats

Comment #194 - Posted by: ChuckB 55/5'11"/155 at March 24, 2014 6:12 PM

Birthday WOD!!

95# push press
25# kb
Box as Rxd

7 rounds and 4 push press

Followed with 15 minutes of 3 front squats EMOM at #135. Really tough after that one.

Comment #195 - Posted by: Evan S at March 24, 2014 6:14 PM

La mejor experiencia de mi vida el staff increibles couches mexico canxun

Comment #196 - Posted by: erick sanchez at March 24, 2014 6:20 PM

9 rounds + 10 Push press as rx'd. Smoked me...

Comment #197 - Posted by: NickR at March 24, 2014 6:22 PM

As rxd. 11 rounds + 9 push presses. RIP SIr.

Comment #198 - Posted by: Kurt M/40/190 at March 24, 2014 6:28 PM

8 rounds
2 rounds with 65 lbs on bar, rest with 45
25 lbs makeshift kettlebell
Box jumps on back of pool 24 inch

9 rounds
35 lb push press
10lb kettle all
15 inch fireplace box jump

Comment #199 - Posted by: Texas couple at March 24, 2014 6:34 PM


Rx'd-- 8 rounds+9 KB swings

259 reps

Comment #200 - Posted by: Josh C at March 24, 2014 6:47 PM

6 rounds + 10 pp + 6 swings

85# pp
50 pound db for swings
24 inch box

Comment #201 - Posted by: Brent L. at March 24, 2014 6:49 PM


Rx'd-- 8 rounds+9 KB swings

259 reps

Comment #202 - Posted by: Josh C at March 24, 2014 6:49 PM

6 rounds plus 4 push presses.

Comment #203 - Posted by: WDL M/19/6ft/155 at March 24, 2014 6:58 PM


"Jack" scaled
20 min AMRAP
10 push press 75 lbs.
10 KBS 1 pood
10 box jump 16"

12 rds + 7 pp

I scaled this back enough to keep it moving for 20 min, and got it perfect. All sets unbroken, but hard, with little breathers in between.

Gob bless Jack and all the other heroes.

Comment #204 - Posted by: Mike Higbee at March 24, 2014 7:02 PM

95# push press
1 pood
20" box

10 rounds

Comment #205 - Posted by: Sinal M/35/5'9"/212 at March 24, 2014 7:09 PM

95# push press
1 pood
20" box

10 rounds

Comment #206 - Posted by: Sinal M/35/5'9"/212 at March 24, 2014 7:09 PM

M 43/185/6'
8 rnds + 7 pp.

Comment #207 - Posted by: Munster at March 24, 2014 7:24 PM

I was a student at the Crossfit Level 1 Certificate Course in Cookeville, TN at Crossfit Mayhem. The L1 staff was amazing. I couldn't have asked for anything more. Nicole did an amazing job leading the course and communicating the information. The other staff members, Keith, Todd, Donovan, and Wade were also very knowledgable and were able to relay the information in a way that each person in the class could understand. Rich and Yvette were gracious hosts, and Rich did an amazing job assisting with the coaching and helping to develop all of us future coaches. The only hing I wish was different, is that I wish it were longer.

Comment #208 - Posted by: Casey Jones at March 24, 2014 8:26 PM

Nicole Wolff
CrossFit Level 1 Course in Boulder, CO

I can only agree with the previous comments of my course mates. I am SO glad I took the Level One course. CrossFit continues to grow me up in self-confidence and this weekend heightened that measure. I am grateful for the breakout groups and the tips/correction/encouragement on our personal technique. As I move into training others, I must not forget that I am still in training myself. If I demand excellence from a fellow athlete, I must expect the same personally. I definitely left with a greater understanding and knowledge of CrossFit, but also realize that this is only the beginning.

Thank you Cherie, Matt, David, Becky, Doug, and Yurii for leading by example. You made the weekend a phenomenal experience. I can only aspire to master the art of training as you guys have. And it was so refreshing to meet coaches with such passion, care, and attention to detail. Everything that was delivered was of great value, even the laughs and awkward facial expressions. Any skepticism or questions that I had about CrossFit were dispelled through you all and this course. Thank you for sharing your expertise!

Comment #209 - Posted by: Nicole Wolff at March 24, 2014 8:29 PM

7 rds + 5 push press

PP @ 75#
KB swings @ 44#
18" box

Comment #210 - Posted by: Bayley (F/30/145) at March 24, 2014 8:38 PM

8 + 10 swings Rx

Comment #211 - Posted by: Sean Connolly at March 24, 2014 8:39 PM

Push press 2 20kg kettle bells
Kb swings 20 kg
Box jumps 24

9 rounds

Comment #212 - Posted by: Manny Da Rosa M/185/5-11/46 at March 24, 2014 8:51 PM

Push press 2 20kg kettle bells
Kb swings 20 kg
Box jumps 24

9 rounds

Comment #213 - Posted by: Manny Da Rosa M/185/5-11/46 at March 24, 2014 8:53 PM

9 rounds + 20 reps

Comment #214 - Posted by: phill 37°21'41"N 118°23'43"W at March 24, 2014 8:54 PM

Rx. 8 rounds. 5 pp

Comment #215 - Posted by: Justin roer at March 24, 2014 9:09 PM

Rx. 8 rds. 5 pp

Comment #216 - Posted by: Justin roer at March 24, 2014 9:10 PM

Rxd 9 rnds plus 10 reps
70 lbs KB used

Comment #217 - Posted by: Jake Kiddoo at March 24, 2014 9:16 PM

I was a student at the CrossFit Level One course in Boudler, CO. I cant say what a great experience it was to be around such an amazing staff/coaches. They were very professional and fun to be around during all lectures and practical exercises. Thank you again Matt Chan, Cherie Chan, Doug, Brandy, Dave, and Yurri.

Comment #218 - Posted by: Joel Woolcutt at March 24, 2014 9:42 PM

8 rounds + 5 push presses

Scaled push press to 42.5kg

Comment #219 - Posted by: Brett (25/M/188cm/79kg) at March 24, 2014 9:54 PM

7 rounds as Rx'd

Next time....

Comment #220 - Posted by: Marc 43 200 6' at March 24, 2014 9:55 PM

7 rounds + 1 box jump
35kg push press
16kg kettle bell

Did 14.4 (scaled) earlier in the day, so a bit fatigued from that

Comment #221 - Posted by: DanNZ M/25/177cm/62.5kg at March 24, 2014 10:16 PM

6 rds as rx'd

Comment #222 - Posted by: TB at March 24, 2014 10:39 PM

5 rounds 17.5 min half weights

Comment #223 - Posted by: rocker808 at March 24, 2014 11:04 PM

As rx'd

Comment #224 - Posted by: Matti at March 24, 2014 11:05 PM


Sub 45kg for push press

9rnds 10 reps.

Comment #225 - Posted by: Kirby at March 24, 2014 11:22 PM

6 Rounds + 4 push presses. Couple of days rest now ready for 14.5 on friday!!

Comment #226 - Posted by: Justin 35/5'9/170lbs at March 25, 2014 3:35 AM

M - 40yrs - 74kg - 6 foot- Sydney Australia - RX 10 rounds + 5 reps into round 11, did the next box height above scale because I can.

Comment #227 - Posted by: Dan Thomas at March 25, 2014 3:38 AM

I completed the first level 1 ever in Scotland and it was truly amazing! All the trainers, Karl, Danny, Helzy, Jesse, Rob and Gregg are all fantastic trainers and are so passionate about what they do. Learned so much from them and can't wait to go out and practice what i have learned.. Thanks so much guys!

Comment #228 - Posted by: Aoife at March 25, 2014 4:04 AM

Level 1 Glasgow, Scotland!
Attended the 1st ever Level 1 course to be held in Scotland at Reebok Crossfit Glasgow over the weekend. Coaches were Karl Steadman, Jesse Ward, Helen Gillespie, Danny Watson, Rob Lawson & Gregg (?), Coaching was second to none and there was a great atmosphere over the whole weekend. I have no doubt that everyone left the box on Sunday night with a buzz! The Crossfit Glasgow Box is superb, no lack of equipment and the staff are awesome too. Here's to bringing the Level 1 back to Scotland soon!

Comment #229 - Posted by: Cat BOULTON at March 25, 2014 4:30 AM

Scaled mostly to Pack

20 min AMRAP
10 x 85# push press
10 x 35# dumbbell swings
10 x 20-inch box jumps

9 rds + 10 push press

Comment #230 - Posted by: Dave H (M/38/5'8"/147) at March 25, 2014 5:16 AM

I really enjoyed the course n San Antonio! Thanks to everyone for putting together an amazing experience! And a special thanks to Abi...I got my first ring muscle up the next day!!! :)

Comment #231 - Posted by: Sarah Maloy at March 25, 2014 5:17 AM

male 35
8rds + 6 bj

Comment #232 - Posted by: ozi at March 25, 2014 5:23 AM

Forgot the reps when I got to my boring(non-crossfit) gym. Went 6 rds at 20 reps so I guess 12 rods at full #. One hell of a workout at 10 I'm sure but at 20 reps I was whooped.

Comment #233 - Posted by: Stephen lunt/ 6'2"/195 at March 25, 2014 5:44 AM

10-PP @ 60#
10-KB Swings @ 12kg
10-Box Jumps @ 20"

10 Rds

Comment #234 - Posted by: Boo Boo 26/F/138 at March 25, 2014 6:21 AM

Attended the Level 1 in Glasgow.

Best Training course ever. Coaches were fantastic! They even inserted jizz into each other at some point, which shows the level of dedication!!!

Comment #235 - Posted by: Tobi at March 25, 2014 6:31 AM

Attended the Level 1 in Glasgow.

Fantastic coaches, amazing material and great box.

The fact that one coach inserted 'jizz' into another coach in front of the class, shows the level of dedication of those guys!

Comment #236 - Posted by: Tobi at March 25, 2014 6:33 AM

7 rounds +18 reps Rx

Great WOD. Finished up round 7 after the clock just for fun

Comment #237 - Posted by: Silas at March 25, 2014 6:38 AM

12 rounds.
Only had 18 inch box

Comment #238 - Posted by: Sergio at March 25, 2014 6:51 AM

10 rounds

Comment #239 - Posted by: myles456 at March 25, 2014 7:43 AM

As rx'd
11 rds
8 and some change last time 2 years ago. 2 years older and only getting better

Comment #240 - Posted by: Bells at March 25, 2014 8:06 AM

7 rnds + 5 PP as Rx'd

Comment #241 - Posted by: rgrP M/42/178/68" at March 25, 2014 8:16 AM

10 rounds 6 reps rx'd

Comment #242 - Posted by: Tormod at March 25, 2014 8:23 AM

7 rounds + 20
(240 reps)

Comment #243 - Posted by: Marty Peters at March 25, 2014 8:26 AM

7 rds + 20
(240 reps)

Comment #244 - Posted by: Marty Peters at March 25, 2014 8:27 AM

The Level 1 Cert. in San Antonio was such a great experience. Each coach did an excellent job in the delivery of each lecture and they did so with such conviction. Thank you Eric, Abi, Cameron, Nick, and Camille for sharing your knowledge and experience with us. You five have truely inspired me.

Comment #245 - Posted by: Yoli R. at March 25, 2014 9:00 AM

10 rds + 10 PP as rx'd
Haven't done a main site WOD for a while but I saw this and felt I needed to do it for Jack. Thank you for your service and many thanks and condolescences who were left behind.

Comment #246 - Posted by: Roady at March 25, 2014 9:56 AM

It was just a great course my coachs were very into go beyond And I personaly admire their passion to instruct elite level 1 trainers. Priceless I would take every detail with me.
To all the crew, Cam, Abi, Camille,Nick, Eric Awesome work guys.
To Alamo Crossfit back in San Antonio.
Also to my partners love you guys I learned with And about you tons!

Comment #247 - Posted by: Steve M. at March 25, 2014 9:56 AM

11 even rx'd. RIP Jack

Comment #248 - Posted by: elove1 at March 25, 2014 10:33 AM

Esmir nikocaj
Reebok Crossfit 5th ave, Nyc, NY
Instructors: Mike G, Jenn, Dave, Joey, James

These red shirts were amazing individuals. They welcomed us with open arms and made us feel like we've know them for years. Full of knowledge and filled our brains with it. Explained every little detail. One thing they don't allow guns in nyc, but jenn brought the guns out both days! Hahahaha. I also never thought i would be so sore from just a pvc pipe. I hope i can be as half of a coach as they are. Thank you all!!! Hope one day we meet again.

Comment #249 - Posted by: Esmir nikocaj at March 25, 2014 10:35 AM

9 rounds + 20 Reps
scaled 53# Push press (Ripped hand from 14.4, couldnt grip the bar)

Comment #250 - Posted by: Cyndee K at March 25, 2014 12:28 PM

75# push press
50# kb
24" box jump

8 rounds + 8 push press.

Semper Fi Jack you are not forgotten.

Comment #251 - Posted by: MajorDad (M/54/6'3"/168) at March 25, 2014 12:59 PM

Attended the level 1 at Crossfit FRA (Frankfurt)

It was great to share time and be even more inspired by a great team. We had a great experience and wish that all of you get to experience Steve, Anu, Hannu, Jonny and Phil at the helm of a training session!! Thanks to the hospitality of our hosts Phil and Jaime and to the rest of the best level 1 fellow attendees.

The weekend left me more motivated and this high isn't going over!!!


Comment #252 - Posted by: Corné van Rooyen at March 25, 2014 1:06 PM

Well the sick bug got me so did this today with lots of breaks for water, breathing, and blowing nose. Did all in unbroken sets since I couldn't go for broke today.
8 rnds + 10 reps rx
nice job to all who did the wod!

Comment #253 - Posted by: Kri$ at March 25, 2014 1:08 PM

8 rounds and 3 reps @ Reebok CrossFit Louvre, RX.

Comment #254 - Posted by: Arthur at March 25, 2014 1:49 PM


Comment #255 - Posted by: J.R. at March 25, 2014 2:06 PM

6 full rounds + 13 reps

Comment #256 - Posted by: Joline at March 25, 2014 2:18 PM

9 rounds it was good just moving from each exercise I got a little winded need to nail my cardio down.

Comment #257 - Posted by: SFC AB M/36/5'10"/205 at March 25, 2014 2:24 PM

8 rounds +4 as Rx'ed. Awesome WOD

Comment #258 - Posted by: Apolloswabbie 72" 195# 49 at March 25, 2014 4:37 PM

As rxd
16 rds + 10 pp + 5 kbs

Comment #259 - Posted by: Troy at March 25, 2014 4:56 PM

Was in a hotel for this one. For Push Press, I subbed in Shoulder Press with a ~25-30 lb coffee table and tripled the reps. For KB Swings, I used my backpack filled with water bottles until it weighed 25 lbs (confirmed on the fitness room scale) and doubled the reps. I tested out doing box jumps onto the mattress, but the mattress gave a lot and the sheets kept getting stuck on my shoes, so I subbed Air Squats and doubled the reps.

AMRAP 20 Mins

~30 lb Shoulder Press (coffee table), 30 Reps
25 lb KB Swings (back pack), 20 Reps
Air Squats, 20 Reps

7 Rounds + 20 Shoulder Press. 510 Reps

Good workout. Jack, thank you for your service and your sacrifice. God bless.

Comment #260 - Posted by: Trent M. at March 25, 2014 5:32 PM

Lift: 3x5 195 backsquat

30lb dumbbell swing is the heaviest I have, rxd otherwise
7 rds + 10 + 4


Comment #261 - Posted by: brett_from_wylie at March 25, 2014 5:34 PM

8 rounds, 1 push-press


Comment #262 - Posted by: Logan S at March 25, 2014 6:11 PM

rx'd except sub a 52 dumbbell for 1.5 p kb
8 rounds

Comment #263 - Posted by: john at March 25, 2014 6:32 PM

As RX'd M/51/5'11" 215 lbs. 12 rounds and 10 PP. walked up the box and made sure both feet set to avoid getting to exhauseted. Prob got 2 more round for that.

Comment #264 - Posted by: Kwaney at March 25, 2014 7:01 PM



1 box jump short of 9 rounds.

Heard the Pocket WOD timer expire as I extended my hips on the ninth box jump. Did the last Jump to finish off the round for good measure @ 20:01.

Comment #265 - Posted by: NickName at March 25, 2014 8:05 PM


9 rounds.. Need to push harder..

Comment #266 - Posted by: Jalal at March 25, 2014 8:06 PM

F, 47, 5'4", 125#.
35# kb, 45# push press, 20" bj.
7 Rd +1 Rd KB's and BJs.

Comment #267 - Posted by: Dawn in EC, NC at March 25, 2014 8:20 PM

F, 47, 5'4", 125#.
35# kb, 45# push press, 20" bj.
7 Rd +1 Rd KB's and BJs.

Comment #268 - Posted by: Dawn in EC, NC at March 25, 2014 8:20 PM

7 rnd plus 7 PP

Comment #269 - Posted by: Jason at March 25, 2014 8:41 PM

Push press 85#
Kettle 35#
20" box
7 rds +10

Comment #270 - Posted by: Apodigo at March 25, 2014 8:44 PM

8 rounds + 3 pps

Comment #271 - Posted by: Denis Galkin at March 26, 2014 3:22 AM

Crossfit level 1 course , Glasgow! Great Course , Awesome coaches. great weekend and glad to experience the Crossfit Family, Looking Forward to bringing Crossfit to Saudi, top effort and still buzzing!

Comment #272 - Posted by: Ryan at March 26, 2014 4:09 AM

RIP Staff Sgt Jack Martin
Did a modified Jack
30 seconds each exercise, no rest between
1.5pood kb swing
box jump
Push press
heavy bag striking
8 full cycles (16 mins)

Comment #273 - Posted by: Sebastian 45/6'2"/180 at March 26, 2014 5:04 AM

7 Rds RX

Comment #274 - Posted by: Greg/54/70"/220 at March 26, 2014 10:32 AM

M/ 37/ 5'8"/ 182
as rx'd
12 rounds + 1 push press

Comment #275 - Posted by: Colliver at March 26, 2014 4:40 PM

9 rounds + 5 PP

Comment #276 - Posted by: Goose M/35/73"/200 at March 26, 2014 8:18 PM

14rnds 3kbs. GSBJ

Comment #277 - Posted by: jdisch at March 26, 2014 8:30 PM



9 Rounds
10 Push Press
5 Kb Swing

Comment #278 - Posted by: kasun at March 26, 2014 9:32 PM

Participe en el curso en la Ciudad de Mexico en Cygnus CF, Excelente! no hay otra palabra, muchicimas gracias a todo el staff, Maggie, Adriana, Tefy, Todd, Lance, Kevin, Gabo, Fernando, Ricardo y a nuestro anfitrion Iñaki por toda la paciencia y atenciòn en los detalles!

Comment #279 - Posted by: Jorge Enriquez at March 26, 2014 9:44 PM

9 rd's + 7pp

Did the sat 3/22 push jerk wod 3 hours before this which most likely didn't help my totals for Jack, but this was definitely a fun one.

Comment #280 - Posted by: K. Watts M/35/5'8"/160 at March 26, 2014 9:54 PM

Used 40 kg in push press
11 rounds

Comment #281 - Posted by: Fred 39/176/78 at March 26, 2014 10:47 PM

9 rds+ 10pp+ 10 kb swing Rx

Comment #282 - Posted by: Jakob at March 26, 2014 10:50 PM

9 rds + 10 pp + 10 kb Rx

Comment #283 - Posted by: Jakob at March 26, 2014 10:51 PM

8 rds w/ 95lb pp, 35lb kbs, 24" bj vs
8 rds w/ 75lb pp, 35lb kb, 20" box & happy as this is my 1st metcon wod after the broken foot. 9/29/10

1k run wu 5:05

Comment #284 - Posted by: kevin o at March 27, 2014 5:37 AM

10 rounds + 3 Box jumps

Comment #285 - Posted by: Kevin: M/42/195/6' at March 27, 2014 6:39 AM

6 rounds + 12 reps

Comment #286 - Posted by: G, M/34/175cm/84kg at March 27, 2014 8:58 AM

8+16 rx

Comment #287 - Posted by: Kizza (m/31/183/80) at March 27, 2014 12:50 PM

11 rounds + 2pps for a pr

RIP Jack and God bless your family

Comment #288 - Posted by: Kevin McClellan 52 at March 27, 2014 5:19 PM

11 rds and 38 seconds left on clock I dropped on the floor

Comment #289 - Posted by: Jim at March 27, 2014 7:24 PM

At home at 2:30am...
8 rounds even.

Comment #290 - Posted by: Adam G at March 28, 2014 2:08 AM

55# push press, 35# kettlebell
7 rds + 10 KBs and 10 BJs

Comment #291 - Posted by: Dawn in EC, NC at March 28, 2014 4:41 AM

Is it russian of american style swings?!

Comment #292 - Posted by: León at March 28, 2014 5:31 AM

11 rounds. 95 lbs push press. 20kg KB swing

Comment #293 - Posted by: egand1988 at March 28, 2014 6:11 AM

Subbed 95# BB, 55# DB

9 rds

Last time (2010) did 8 + 6PP so happy to have made some progress, although I probably could have resisted breaking up my sets a little longer.

Comment #294 - Posted by: gremnatious 34/m/6'1"/175 at March 28, 2014 7:35 AM

95# shoulder/push press. 10 rounds plus 3 presses.

Comment #295 - Posted by: JP,M.A. M/51/69.5"/195 lbs at March 28, 2014 12:40 PM

Week 3 back, much worse than last time (12).

As rx'd:

8 rounds

Comment #296 - Posted by: dsm19 / 35 / 6'0 / 215 at March 29, 2014 5:24 AM


As rx'd

7 rnds + 10 pp

Comment #297 - Posted by: LMD_Mike at March 29, 2014 3:05 PM

11 rounds PR. Did this one at random two weeks ago for 10 rounds.

Comment #298 - Posted by: Dan S at March 29, 2014 4:34 PM


7 + 10 KBS/ 95# Thrusters.

Comment #299 - Posted by: Gar at March 29, 2014 5:30 PM

RX 10rds plus 4 PP

Comment #300 - Posted by: Mark Salzman at March 30, 2014 2:23 AM

CFWU-3. Reg 1st 2, HS work, L-sits 3rd. Superman. DU.
9+6. Disapp overall, esp last 1/2. PP a little better. Narrower grip helped to activate lats. Still slow. Broken to 6+4 most rounds. Good pace on BJ.
Triangle 12/23/13: 9+9
1/1/11: 8 rounds + 10 PP, 10KB, 6 BJ
Very disapp overall.Hoping for 10 rounds. PP fairly tough. Unbr 1st 4 rounds, then 7+3 & unbr last round. Arms in front of body on BJ landing. KB not bad. Hips back at beginning to maintain lumbar.
9/29: 8 rounds, 10PP, 10 KB.

Comment #301 - Posted by: jrm at March 30, 2014 4:04 PM

CFWU-3. Reg 1st 2, HS work, L-sits 3rd. Superman. DU.
9+6. Disapp overall, esp last 1/2. PP a little better. Narrower grip helped to activate lats. Still slow. Broken to 6+4 most rounds. Good pace on BJ.
Triangle 12/23/13: 9+9
1/1/11: 8 rounds + 10 PP, 10KB, 6 BJ
Very disapp overall.Hoping for 10 rounds. PP fairly tough. Unbr 1st 4 rounds, then 7+3 & unbr last round. Arms in front of body on BJ landing. KB not bad. Hips back at beginning to maintain lumbar.
9/29: 8 rounds, 10PP, 10 KB.

Comment #302 - Posted by: jrm at March 30, 2014 4:04 PM

Great Level 1 course at Trident CrossFit in Alexandria, VA! Thanks to:
E.C Synkowski, Team Lead
Andrea - Owner (thanks for the Misha's Coffee!)

I just got my results last night and PASSED!

Comment #303 - Posted by: Sting M/49/155/69" at March 31, 2014 10:14 AM

Special thanks Chuck, Mike, and Juria for coming all the way down to our tiny island of Guam to put on a Level 1 course for our dedicated island athletes! We can’t thank you enough from CrossFit Andersen, and all members of all the boxes on island. We look forward to hosting another Level 1 soon, and hopefully see you guys soon.

Comment #304 - Posted by: Steve Baker at March 31, 2014 8:18 PM

8 RDS + 5 PP;

115#PP 1st 2, then 95#

Comment #305 - Posted by: ART/M45/5'5"/150 at April 1, 2014 2:29 AM

10rds 3 push press at 115, 24", 20kg kettlebell

Comment #306 - Posted by: Gfunk 35/72"/210 at April 1, 2014 4:18 AM

subbed 2 50lbs kb for the push press and only had a 50lbs for swings as well.
Thought it was 25 minutes not 20, so I got 15 rounds and 2 PP at 20 minutes I was around 11-12

Comment #307 - Posted by: Josh/20/178/5'6" at April 1, 2014 6:13 PM

7 rounds

Comment #308 - Posted by: RAD at April 2, 2014 6:40 PM

6 2/3 rounds + 8 box jumps

Comment #309 - Posted by: Manchild at April 3, 2014 6:13 AM

6 rounds + 10 PP AND 5 KB Swings as Rx'd

Comment #310 - Posted by: NateA M/32/6'3"/205 at April 3, 2014 6:32 AM

7rnds = 2pp
55lb kb

Comment #311 - Posted by: cscarr52 m/48/190 at April 4, 2014 1:11 PM

8 rds + 2PP.

As usual I had problems with durability on the OH-moves, had to break'em up early.

Comment #312 - Posted by: Tomas (Sweden) 40yo/177cm/71kg at April 6, 2014 7:33 AM

7 rounds at 19:21, all unbroken, rests between movements/sets slowed it down

Comment #313 - Posted by: clark at April 7, 2014 11:01 AM

Jeff @ work
No dropping pp bar. All step down bj.
11+10 PP

Comment #314 - Posted by: Jeff & Charity Vale @ CF Snohomish at April 7, 2014 5:35 PM

as rx'd: 10 rds + 5 PP

Comment #315 - Posted by: Casey Ray at April 8, 2014 3:11 PM

65# push press
1 pood kb
24" box

11 rounds even

Comment #316 - Posted by: abh 28/f/135 at April 11, 2014 5:23 PM

6 + 7pp

Comment #317 - Posted by: chavez at April 13, 2014 6:56 AM

scaled down to:
- 40 kg push press - 10 reps
- 20 kg dumbbell swing - 10 reps
- 20 inch box jump - 10 reps

9 rounds in 20 min

Comment #318 - Posted by: Artur G at April 13, 2014 1:36 PM


8 rounds + 3 pp


Comment #319 - Posted by: phat boi at April 25, 2014 4:15 PM

7 rounds rx'd

Comment #320 - Posted by: JAM15 at June 21, 2014 9:06 AM

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Comment #321 - Posted by: girl chat at December 29, 2014 6:50 PM

10 rds

Comment #322 - Posted by: Doug at January 31, 2015 8:10 PM
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