April 14, 2014

Monday 140414

Weighted pull-ups 5-5-3-3-3-1-1-1-1

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CrossFit Level 1 Certificate Courses: CrossFit Fort Stewart, CrossFit SS, CrossFit Columbus, CrossFit SoCal, CrossFit Roots, Alamo CrossFit, CrossFit King of Prussia, CrossFit Central Downtown, CrossFit Laval, CrossFit Vienna The Loft, CrossFit Bergen, CrossFit FRA, CrossFit Getafe Capital Sur, CrossFit Effects (FX), CrossFit Asia, CrossFit Pinheiros, CrossFit 506.
CrossFit Coach's Prep Course: Reebok CrossFit One.
CrossFit Kids Course: I AM CrossFit.


University of Nevada, Reno: Healthy Culture - CrossFit Journal video [ipod] [mov] [HD mov]

Posted by Pukie at April 14, 2014 5:00 PM
Comments

Nice

Comment #1 - Posted by: WhiteB at April 13, 2014 5:08 PM

Amazing experience, even more amazing trainers.
I had a great time and I am taking so much away from this weekend.

Comment #2 - Posted by: Stacey Stier at April 13, 2014 5:09 PM

I learned so much this weekend and got some great coaching from friendly and experienced trainers! Had an great time and met awesome people :)

Comment #3 - Posted by: Rachael at April 13, 2014 5:14 PM

One of the most amazingly fun packed yet informative weekends I've ever had! The staff at Bridgeport were AWESOME!

Great training, thorough introductory course, personable, knowledgeable, helpful staff and awesome group of athletes!!

Comment #4 - Posted by: Gina Gonnella at April 13, 2014 5:24 PM

Thanks for a great weekend, with some amazing trainers! Learned so much! Thanks for hosting KOP!

Comment #5 - Posted by: Chris at April 13, 2014 5:25 PM

Learned a lot about good position and movement. Thanks guys!! Great coaches!!

Comment #6 - Posted by: Mark at April 13, 2014 5:27 PM

Amazing weekend with a fantastic Seminar Staff! I left feeling quite overwhelmed, but inspired by the fantastic coaching. Thank you to Nadia, Doug Z., Doug C., Jobst, Lindsay, Donavan, Andrew, and Jeff!

Comment #7 - Posted by: Sally Heckman at April 13, 2014 5:27 PM

Seriously, KOP is where it's at!!! The trainers were incredible. Yes they were knowledgable and broke down the info into bite sized digestable pieces, BUT they were also f*cking hilarious and definitely made the weekend the awesome experience that it was.

Comment #8 - Posted by: Andrea at April 13, 2014 5:27 PM

One of those weekends you'll never forget and always reflect on! One of the best experiences I've had! The staff at Bridgeport was AWESOME! Knowledgable, helpful, personable staff and great group of athletes!

Thank you !!

Stomp stomp clap!

Comment #9 - Posted by: Gina Gonnella at April 13, 2014 5:29 PM

Best. Seminar. Ever. Could not have asked for a better experience. Incredibly knowledgeable and approachable coaches! Thank you!!!

Comment #10 - Posted by: Eugene at April 13, 2014 5:40 PM

Had an amazing time at Bridgeport with some great athletes and coaches! What an awesome, friendly, funny, helpful and knowledgable staff. Can't wait to use what I've learned from them to help others.

Comment #11 - Posted by: Pam at April 13, 2014 5:56 PM

Such a great experience at crossfit KOP. The staff was knowledgable, approachable, and down to earth. Their cues and information were great.

Comment #12 - Posted by: Scott C at April 13, 2014 5:57 PM

brilliant video wish this could happen where i live !!!

Comment #13 - Posted by: CF adam at April 13, 2014 5:57 PM

Amazing weekend in columbus with the most knowledgeable and inspiring level 1 seminar staff. Left feeling well informed and inspired to continue to work and learn. Thanks again Nadia and staff!!

Comment #14 - Posted by: Jake at April 13, 2014 6:04 PM

One of the most amazing weekends I've ever had at crossfit southside ....amazing coaches and an even awesome group of people...glad I had the opportunity to have such an awesome experience

Comment #15 - Posted by: Vinita Patel at April 13, 2014 6:09 PM

An amazing and incredible Level 1 Seminar at Crossfit Roots!! Thank you thank you to the staff who were so knowledgeable and did such a great job at getting a lot of information across in a fun, and easy to understand way. I so admire and appreciated ALL of you and am grateful... ♥

Comment #16 - Posted by: Juliet Schutte at April 13, 2014 6:09 PM

KOP was the spot this weekend. Period. The. End.
I learned a lot and had a blast. Shout out to the best L1 staff in the business,
Keith Wittenstein
Joey Dill
Jason Ackerman
Sara Wilkinson
Meagan Burns
Aimee Lyons
Jay Ross
Cameron Ball

And finally, the Flowmaster to end all flowmasters, (this man needs a raise. I don't know what he makes. Honestly, I don't care. It's not enough.) Chuck Carswell.

Thank you all for an amazing experience.

Comment #17 - Posted by: Matt B at April 13, 2014 6:09 PM

I had an awesome time. learning about crossfit and myself. Big thanks to Brett and the Sydney Aus team you have helped me heaps.

Comment #18 - Posted by: Tyson at April 13, 2014 6:10 PM

That's one good looking group at CrossFit Asia! Thank you so much Coaches Eric, Ian, Mike, Stacey, and ... Juriya (HOPE I SPELLED THAT RIGHT!) You werr all subject matter experts and total professionals! Hope to see you all again someday! ... and honestly I hope I passed! Haha

Comment #19 - Posted by: daniel boesen at April 13, 2014 6:28 PM

I had a great weekend at crossfit south side! Learned a lot and can't wait to put it to use! Thanks Mike G. and the rest of the staff for an awesome experience.

Comment #20 - Posted by: Ellis at April 13, 2014 6:31 PM

Absolutely amazing weekend at CrossFit KOP! I learned more than I could have imagined and met some awesome people. Huge thank you to the incredible coaches and staff!

Comment #21 - Posted by: Jessica MacLean at April 13, 2014 6:32 PM

Crossfit Kids course was outstanding! I cannot wait to take all the cues and new instruction techniques back to Crossfit Palm Harbor. Thanks to all the fabulous instructors : Kelley, Keegan, John, Meaghan, and KT. Thanks the I AM Crossfit for hosting!

Comment #22 - Posted by: Palmer at April 13, 2014 6:33 PM

I loved attending the level 1 seminar. I had a great time and learn a ton. The training staff at Crossfit Roots this weekend helped to foster an environment that was safe, friendly, and fun. Big thanks to them.

Comment #23 - Posted by: George at April 13, 2014 6:45 PM

Yay Level 1 at Crossfit Roots! Such an amazing weekend.....I feel like I've been to summer camp. xoxo

Comment #24 - Posted by: Stacey at April 13, 2014 6:46 PM

This was an amazing experience and SO much fun at Rogue this weekend!! Fabulous instructors, and an awesome group of athletes I had the pleasure of meeting! :-)

Comment #25 - Posted by: Laura Pytlik at April 13, 2014 6:46 PM

By far the best weekend of my life at King of Prussia
Coaches were amazing, incrediablly knowledgable and so friendly
the owner of KOP made my anxiety go away
As soon as I saw her big smile and friendly welcome
Along with the wonderful welcomes and phenomenal personalities from the coaches
Thank you !!

Comment #26 - Posted by: Joelle at April 13, 2014 6:52 PM

KOP was the spot this weekend. Period. The. End.
I learned a lot and had a blast. Shout out to the best L1 staff in the business,
Keith Wittenstein
Joey Dill
Jason Ackerman
Sara Wilkinson
Meagan Burns
Aimee Lyons
Jay Ross
Cameron Ball

And finally, the Flowmaster to end all Flowmasters, (this man needs a raise. I don't know what he makes. Honestly, I don't care. It's not enough.) Chuck Carswell.

Thank you all for an amazing experience.

Comment #27 - Posted by: Matt at April 13, 2014 6:54 PM

This was an AMAZING and fun learning experience!! The trainers at Bridgport were phenomenal and did a great job at explaining movements and providing all the information clearly. They gave me the knowledge and confidence to hopefully turn my passion into a career, thank you!

Comment #28 - Posted by: Garrett Arabia at April 13, 2014 6:55 PM

Great class at CrossFit Roots this weekend. Awesome staff, good information and a ton of fun. I could use this every weekend.

Comment #29 - Posted by: Aron at April 13, 2014 6:57 PM

Had a blast a Crossfit Roots with Matt and Cherie Chan, David, Spencer, Jessie, Becky, Courtney and Camille! They were incredible!

Comment #30 - Posted by: James Adams at April 13, 2014 7:57 PM

The CrossFit Kids Trainers Course in Miami, FL this weekend was awesome!! The weekend was packed full of useful information and practice implementing new tools for teaching. As a former gymnastics coach, I was stunned by how different the approach is to teaching CrossFit Kids. I am fully on board, and excited to start teaching! Thank you to our hosts at I AM CrossFit, Doral, and to our trainers, Kelly, Meaghan, Jon, Keegan, and KT! You all offered great teaching, solid advice, and inspirational messages!

Comment #31 - Posted by: Christina H at April 13, 2014 8:16 PM

BEST Level 1 course EVER at CrossFit Roots (thanks to you guys for hosting!) Not only did we have amazing trainers, but a bunch of bad-ass individuals attending the course. Cherie, Matt, Spencer, Jesse, Courtney, David, Camille, Becky, Georgia & Walker...you guys are brilliant, passionate, encouraging and f-ing hilarious! I learned SO much from all of you, had an incredible time & feel so grateful to have been apart of YOUR course. Thanks to all of you!! Xo

Comment #32 - Posted by: Missy at April 13, 2014 8:24 PM

One of the most informative, eye-opening and inspiring experience I've had to date. Thank you to Crossfit Roots and all the amazing coaches for putting on such an incredible Level 1 Certificate Course.

Comment #33 - Posted by: Brittany Rosner at April 13, 2014 8:57 PM

I just wanted to thank everyone from the Level 1 this weekend. It was truly an amazing experience for me. Probably the best level one I've ever been through. Thanks again to Matt and Cherie Chan for helping me out so much this weekend and working around my limitations. And thanks to Jesse, Spencer, Becky, Courtney, and David for being so supportive and helping me work through how to adapt a ton of movements. You guys are amazing!

Comment #34 - Posted by: Kevin Ogar at April 13, 2014 9:05 PM

I had a great time at Crossfit Roots this weekend for the L1 Training Course. Thanks to all the instructors. They all did a great job. I certainly learned a lot this weekend.

Comment #35 - Posted by: Kelly Vansaghi at April 13, 2014 9:08 PM

CF-Level 1 CERTIFICATE course at CrossFit SoCal was the place to be this weekend!! I spent my dirty 30 birthday there and it was well worth it. We had the best, most talented staff.....

Comment #36 - Posted by: Jackie Burns at April 13, 2014 9:09 PM

I LOVE LOVE LOVED the Coaches this weekend at the Austin Level 1 course! This definitely was a memorable experience and I am taking a lot away from the weekend! I can't express how much fun the Coaches made it!

Comment #37 - Posted by: Wendy D. at April 13, 2014 9:13 PM

CrossFit Roots in Boulder for L1 was incredible! Hands down, best coaches out there. Thanks to all of the coaches and staff for a great weekend and for all the knowledge you taught us to pass to the next athlete.

Comment #38 - Posted by: Brett Miller at April 13, 2014 9:55 PM

The Coaches at Roots Lvl 1 Trainer Course were second to none! Great to learn from legends Matt and Cherie Chan, as well as the knowledgeable Spencer, Jesse, Becky, David, and Courtney. Topped off by the inspiration of the one and only Kevin Ogar. I would not trade this weekend experience for the world!

Comment #39 - Posted by: Jeff Wolfe at April 13, 2014 10:06 PM

I had the pleasure of attending the L1 Trainer course at Reebok CrossFit Asia, the affiliate where my love for CrossFit was born. The instructors of the course were amazing, knowledgable and kept us all smiling.

Comment #40 - Posted by: Jacquelene Carter at April 13, 2014 11:01 PM

I had really enjoyed this weekend at CapitalSur Box during the level1 course. Fantastic coaches that made we smile while we were learning a lot. Hope pass the test! Jajaja

Comment #41 - Posted by: Magi Copa at April 13, 2014 11:37 PM

Thank you Crossfit for such an amazing LVL 1 Course in Vienna. It was an great experience with great coaches great athletes and the best community in the world. Hope that we all will pass the test :D
thank you, it was a pleasure

Comment #42 - Posted by: Tra Ma at April 14, 2014 12:44 AM

It´s been an intense weekend in Getafe CapitalSur. I learned a lot and really enjoyed it.GREAT COACHES, profesional AND cool people.
Regards from Madrid

Comment #43 - Posted by: Gonzalo at April 14, 2014 1:27 AM

A huge shout out to Brett and his team in Sydney Australia for running one mean ass seminar. Had the best weekend and learnt a bucket load. Thanks to the amazing coaches and CFX for the location. Cannot wait to put into practice and start contributing back to the crossfit community that has already given so much to me.
Cheers!

Comment #44 - Posted by: Jess Cooper at April 14, 2014 1:32 AM

Great Coach and Staff in CrossFit Asia. Learned Lifelong theory about nutrition, health, fitness,etc. Also, taught us a lot about coaching skills to the others, too. Excellent atmosphere and unforgettable weekend! Thank you ALL!!

Comment #45 - Posted by: toshiaki nishizawa at April 14, 2014 2:14 AM

Bodyweightx5
Bw+5kgx5
Bw+7,5kgx3
Bw+10kgx3
Bw+ 15kgx3
Bw+20kgx1
Bw+22,5kgx1
Bw+25kgx1 (pr)
Bw+ 27,5kgx1 (pr)
Bw+27,5kgx1

Comment #46 - Posted by: Frank van Meurs at April 14, 2014 3:07 AM

Much knowledge and compassion passed on from some great coaches. Now to take it and put it to use in my workouts and helping others. Thanks for a great experience!

Comment #47 - Posted by: Duane at April 14, 2014 3:46 AM

I've had a great weekend at the Frankfurt's Crossfit Affiliation!
We were lucky to have such a great team of instructors!
And also we had a great bunch of people attending the course.. I wish you al the best for the future!

Comment #48 - Posted by: Dennis Arbeel at April 14, 2014 4:27 AM

Great weekend at LVL 1 course housed at Crossfit FRA in Frankfurt. Experienced and wickedly rad trainers that complimented each other and brought out all the great aspects of Crossfit. No sugar coating the flack that CF gets from the "outside", but embraced it and gave us an arsenol of rockin tidbits to go by. Crazy, but so many United Nation problems could be solved by the info we got here....burpees and thursters. World Peace? Nailed it! Thank you to all the beautiful trainers and athletes. Hope our paths cross again. Peace.and. donuts from the token pregnant American

Comment #49 - Posted by: Toe-Knee Jackson at April 14, 2014 4:35 AM

Rxd
22Ib x5
33Ib x5
44Ib x3
55Ib x3
61Ib x2 (failed last rep)
66Ib x1
72Ib x1
77Ib f
77Ib f

Did 140413 after this (Total 431).

Comment #50 - Posted by: Tomas (Sweden) 40yo/177cm/70kg(155Ib) at April 14, 2014 4:57 AM

Great training at crossfitt Asia in Okinawa, Japan. Coaches were amazing with great information. Had a great crowd in the class as well. Everyone did great.

Comment #51 - Posted by: Felix Nguyen at April 14, 2014 5:00 AM

M/46/5'11"/210

5-5#
5-7.5#
3-10#
3-12.5#
3-10#
1-15#
1-18#
1-20#
1-25#

Comment #52 - Posted by: nutfam at April 14, 2014 5:00 AM

5) 10 - 20
3) 30 - 35 - 40
1) 50 - 55 - 60 - 55 - 50

5RM pr +20#
3RM pr +20#
1RM pr +15#

Comment #53 - Posted by: Joe Northside m/35/70"/195 at April 14, 2014 5:08 AM

Great Level 1 Staff at Crossfit Pinheiros (Br). Awesome facilities. Made new friends for Crossfit and for life.

Comment #54 - Posted by: Rodrigo Portela at April 14, 2014 5:29 AM

Thank you to the coaches that came out to Crossfit King of Prussia for the Level 1. I learned a lot from you!

Comment #55 - Posted by: Patrick Jaszewski at April 14, 2014 5:30 AM

Goal for one month: Do all the Xfit WODs and post to be accountable.

Day 1:
Xfit warm up
5 reps - 5# (X2)
3 reps - 10# (X3)
1 rep - 25# (X4)

Comment #56 - Posted by: WjR m/25/6'/170 at April 14, 2014 5:41 AM

The training course at Roots was beyond my expectations! It was not only awesome mastery of knowledge and coaching but simply one of the most inspiring weekends of my life. Thank you Jesse, Cherie, Matt, Spencer, Becky, Camille, David and Courtney. Thank you Kevin and Brett for showing us elite fitness! I'll be working on so much with you all in my head and heart.

Comment #57 - Posted by: Marianne at April 14, 2014 5:41 AM

Misc warmup, then:

Dead-hang, no extra weight. 7-7-5-5-5-3-3-3-3-3, alternated somewhat between pullups and chinups.

Recovering from self-inflicted injury, building pullups back. Also, no weight bearing apparatus. Here's to improvement.

Comment #58 - Posted by: J.Wood at April 14, 2014 5:43 AM

What an awesome weekend with some amazing coaches and athletes in KOP! The staff was knowledgeable, friendly, funny, and inspiring. Can't wait to use this knowledge to help others.

Comment #59 - Posted by: Pam M. at April 14, 2014 5:49 AM

Una magnífica experiencia, cada minuto valió la pena. Le ah tiene unos movimientos perfectos que parece un robot programado, hasta los errores los hace perfectos, el mejor ejemplo de virtuosidad!!!. Maggie se le nota la experiencia es una gran directora del programa. Gabo, Fernando, Any, Curtis, José, cada uno tiene su estilo, y eso es lo que no lo hace monótono, mantienen nuestra atención en todo momento. Carlos, gracias por hacerme reír mientras me daba cuenta que tenía Squats de abuelita, de otra forma me hubiera deprimido, jurare practicarlos por el espíritu de Glassman y la fuerza de Froning!!!. Gracias a 506 un gran Box, que orgullo tenerlo en Costa Rica.

Comment #60 - Posted by: José Mora Solera at April 14, 2014 5:50 AM

Big thanks to the coaches at the CF KOP Level 1 Seminar. You guys were knowledgeable, approachable, and great to be around all weekend! I took a lot away from this past weekend, and I am truly thankful for the time you guys put in to make others better trainers and athletes!

Comment #61 - Posted by: Sean R at April 14, 2014 5:58 AM

BodyWeigh pull-ups 15-10-10-10-10-10-10-10-10

Thanks!!

Comment #62 - Posted by: Augusto Perin at April 14, 2014 6:08 AM

This class was so much more than I was expecting. The staff was out of this world. They wanted to teach us as much as we wanted to learn from them if not more and with our group as a whole, really opened my eyes to what Crossfit is and the community behind it. Plus a big thanks to Crossfit Roots for handing over the keys for a whole weekend just for us. I truly wont forget it!

Comment #63 - Posted by: Kale Creech at April 14, 2014 6:09 AM

15-15-10-10-10-10-10-10-10

bodywheight

Thanks

Comment #64 - Posted by: Augusto Perin at April 14, 2014 6:12 AM

Wanted to do Helen screwed up the distance so
3 rounds
Run 700 meters
21 kb swings 1 pood
12 pull ups
18:03

Hands are killing me today's wod later
@Joe N. nice pr's

Comment #65 - Posted by: D.S. F 52/5'6/117 at April 14, 2014 6:19 AM

5s: 15, 20#
3s: 25, 25, 30#
1s: 35, 40, 45, 50(f), 45

Comment #66 - Posted by: Jim R. 51/5'8"/156 at April 14, 2014 6:31 AM

I just wanted to say thank you to all the coaches and staff at Reebok Crossfit Asia for being so supportive and working around my back surgery recovery. I also wanted to say thank you for teaching me so much in such a little time. I feel so confident in my ability to identify faults in an athletes form and at the same time motivate them to progress everyday I train with them. As a whole, I had such and informative yet fun time and I can not wait for my future in Crossfit. The weekend defiantly shined a new light in the right direction for things to come!

Sergeant Vanzell Kirk III
United States Marine Corps

Comment #67 - Posted by: Vanzell Kirk III at April 14, 2014 6:37 AM

#36/Frank, congrats on the pr's

Joe N, huge percentage pr's...again, very nice.

D.S., a long Helen...that's crazy! After all the pull-ups you've been doing, look forward to your afternoon report.

Comment #68 - Posted by: Jim R. 51/5'8"/156 at April 14, 2014 6:37 AM

25-30-35-40-45-50-55(PR)-60(PR)-65(PR)

Not very comfortable with a 50lb DB (heaviest available) above the knees and a 15lb DB above the ankles, but it worked.

Comment #69 - Posted by: porffenton M/30/5'8"/150 at April 14, 2014 6:45 AM

25 x 5
30 x 5
35 x 3
40 x 2
40 x 3
45 x 1
55 x 1
65 x 1
75 x 0

Comment #70 - Posted by: BW at April 14, 2014 6:50 AM

I can't even begin to say how useful this class is. A great staff makes the entire weekend a blast and you learn so many great ways to correct form.

Comment #71 - Posted by: Shane M at April 14, 2014 6:56 AM

Weighted pull ups
5-2.5
5- 5
3- 10/15/20
1- 25, 27.5, 30, 35, 35

Comment #72 - Posted by: D.S. F 52/5'6/117 at April 14, 2014 7:07 AM

Crossfit KOP ... thanks for the great environment ( and giving up the box for the weekend Aimee!), knowledgeable trainers and a fantastic way of presenting the information. You guys rocked it!

Comment #73 - Posted by: Scott S. at April 14, 2014 7:13 AM

M/24/5'11"/189.6

3: 50
2: 60-70-70
1: 80-80-80-80x-70

Comment #74 - Posted by: MilesForks at April 14, 2014 7:15 AM

5's 10/20#
3's 35/40/45#
1's 55/60/70/75#
felt good so tried 80# and got it

Comment #75 - Posted by: Stacey 39/6'2"/180 at April 14, 2014 7:19 AM

Muy agradecido por todos los aportes y correcciones recibidas. Dos días sumamente intensos, compartiendo con excelentes entrenadores y personas deseosas de superarse, el curso definitivamente marca un antes y un despues y redefine los parametros de entrenamiento. Un abrazo a todos

Comment #76 - Posted by: Maickol Calderon at April 14, 2014 7:27 AM

Thanks to all the coaches in San Antonio, Tx this last weekend. Great class filled with information and tips. You all made it a great and fun experience. I'll never think of justin bieber the same, thanks to Tosh.

Comment #77 - Posted by: Kyle Burns at April 14, 2014 7:40 AM

Excelente equipo de preparadores, aman lo que hacen y nos trasmiten su conocimento, muchas gracias son un éxito de personas !

Comment #78 - Posted by: Gonzalo Cerda S at April 14, 2014 7:44 AM

Last 3 sets of 1 at 73 lbs ~ 33kg

Comment #79 - Posted by: Mati at April 14, 2014 7:45 AM

Excelente equipo de preparadores, aman lo que hacen y nos trasmiten su conocimento, muchas gracias son un éxito de personas !

Comment #80 - Posted by: Gonzalo Cerda S at April 14, 2014 7:46 AM

Amazing time with Chuck Carswell and his crew at Crossfit KOP this weekend. Can't thank our host and trainers enough. Still waiting for the vaunted Joey D vs Jason A head to head comp.

Comment #81 - Posted by: Greg Tomlinson at April 14, 2014 7:52 AM

Most inspiring and motivating weekend ever. Thanks CrossFit Roots and the Boulder coaches for hosting the best Level 1 in the history of CrossFit!!

Comment #82 - Posted by: Kate Schifani at April 14, 2014 7:52 AM

The level 1 course met my expectations, the staff who taught the course was fantastic! Very good job! I loved ..

Comment #83 - Posted by: Dani Watanabe at April 14, 2014 8:05 AM

Increíble equipo de coachs en el curso level 1 en Madrid Capital Sur. Ha sido genial poder recibir correcciones de gente tan capacitada y con tanta experiencia en el mundo del Crossfit. Muchas gracias a todos lo he pasado genial y he disfrutado muchísimo. Espero que aprobemos tod@s!

Comment #84 - Posted by: Mayte at April 14, 2014 8:08 AM

Absolutely wonderful Level 1 trainer course at Rogue this weekend! The Level 1 staff did a great job of keeping the material engaging and made the weekend well worth the time and money I put into it! I learned so much and I cannot wait to apply what I learned in real life! "Ready, break!"

Comment #85 - Posted by: Breana at April 14, 2014 8:31 AM

5-45
5-70
3-80
3-90
3-100
1-115
1-125(F)
1-120

Comment #86 - Posted by: MAGNUS 28/5'8"/155 at April 14, 2014 8:32 AM

Just a Epic weekend at CF Lv1 Trainer Course in Getafe/Madrid, learning,working out, socialize.
Just awesome, i want to give a gratefull thanks to the Seminar Lv1 coaches, CrossFit Capital Sur for the exceptional Box they have, and the way they treat us, and to all the others attendances of the course.

Comment #87 - Posted by: Mikaelgodinho at April 14, 2014 8:42 AM

0 weight for all reps. Didn't want to break the tree branch.

Comment #88 - Posted by: Latham at April 14, 2014 9:02 AM

M/25/6'/180#

5-7.5kg
3-12kg
1-16kg
1-17.5kg
1-20kg
1-22.5kg
1-24kg(f)
1-20kg

Comment #89 - Posted by: Przemek at April 14, 2014 9:04 AM

m/32/5,8/185

10-15-20-25-30-35-40-45-55

Comment #90 - Posted by: david at April 14, 2014 9:06 AM

5's - 10/10#
3's - 20/20/25#
1's - 35/35/45/45#

Comment #91 - Posted by: Mark S. at April 14, 2014 9:08 AM

Great weekend! Big thanks to all the trainers You guys are awesome! They are very knowledgeable, helpful and entertaining. Yeaya CrossFit KOP!

Comment #92 - Posted by: Sarah Hildebrand at April 14, 2014 9:15 AM

20kg
20
24
25
25
30
35
35
35kg 77 lb

Comment #93 - Posted by: Mür at April 14, 2014 9:33 AM

M/5.77'/176#

5: 25 lbs
5: 35
3: 45
3: 55
3: 65
1: 75
1: 80 (failed)
1: 75
1: 65

Comment #94 - Posted by: Arthur Clement at April 14, 2014 9:33 AM

M33/5'7/225
5- 5,10,15
3-20,30
1-40,50,60

Comment #95 - Posted by: Ryan Webb at April 14, 2014 9:33 AM

5 25#
5 25#
3 30#
3 35#
3 40#
1 45# PR
1 50# PR
1 55# PR
1 60# PR

Comment #96 - Posted by: Jim K m/140/5'6"/38 at April 14, 2014 9:35 AM

5-26# KB
5-26# KB
3-35# KB
3-35# KB
1-53# KB
1-53# KB
1-53# KB
1-53# KB

Comment #97 - Posted by: TB at April 14, 2014 9:35 AM

Last single @ 100#s. Surprised myself!

Comment #98 - Posted by: PK 46/74"/205#/m at April 14, 2014 9:45 AM

5's 20-30
3's 40-50-60
1's 70-80-90-100

Comment #99 - Posted by: Kevin C. (M/55/5'11"/174) at April 14, 2014 9:58 AM

Tremendous PR's Joe!

Congrats to the rest of the usual suspects!

Comment #100 - Posted by: Kevin C. (M/55/5'11"/174) at April 14, 2014 9:59 AM

greeat weekend at crossfitbergen! Good coaches and lots of greats lessons:)

Comment #101 - Posted by: Sondre at April 14, 2014 10:16 AM

15-20-25-30-35-40-45-50-50

Comment #102 - Posted by: Fred 39/176/78 at April 14, 2014 10:16 AM

Kg...

Comment #103 - Posted by: Fred 39/176/78 at April 14, 2014 10:17 AM

An amazing weekend at CrossFit Roots! The staff was amazing too. They were smart, funny and willing to help us with whatever we needed.

Comment #104 - Posted by: Victoria T. at April 14, 2014 10:25 AM

35x5
35x5
35x5
45x3
55x3
55x3
65
70
75
80
85f

Comment #105 - Posted by: Tormod at April 14, 2014 10:28 AM

5's - 35.55.
3's - 70.75.80
1's - 90.95.100.105(f)

strik' pull-ups, all of them.

Comment #106 - Posted by: patchkey m/29/160/5'9" at April 14, 2014 10:28 AM

Congrats on the PR's Joe N!
Kevin C, I knew you would crush this one!

5-20, 25
3- 30, 35, 40
1- 50, 60, 70, 80
Strict

Comment #107 - Posted by: ChuckB M/56/5'11"/165 at April 14, 2014 10:32 AM

Thanks Chuck. Not so bad yourself!

Comment #108 - Posted by: Kevin C. (M/55/5'11"/174) at April 14, 2014 10:44 AM

Great work UNR, keep pursuing excellence on campus and in the community! Proud to be an Alumni of the University and of the Community Health Science program (Health Ecology).

N-E-V-A-D-A...you say?? NEVADA

Go PACK

Comment #109 - Posted by: Ben Phillips at April 14, 2014 11:00 AM

0 - 0 - 5 - 7,5 - 10 - 12,5 - 1 5 - 17,5 - 20 kg

@ Bingo , I think most people are not open minded, and it was always like that, only we are geting older and we see just brighter past

Comment #110 - Posted by: Tonny at April 14, 2014 11:02 AM

5s 45, 55
3s 70, 80, 90
1s 100,110,115,120

Comment #111 - Posted by: Parker Quimby at April 14, 2014 11:03 AM

Shout out to our awesome coaches this weekend at CrossFit KOP!! Extremely knowledgeable and incredible personalities! Learned so much and am looking forward to putting it to use. Where we at 11 claps?

Comment #112 - Posted by: Shaun Morrison at April 14, 2014 11:09 AM

25, 30, 35, 40, 45, 50, 55, 60, 65(f), 65(f)

Comment #113 - Posted by: Matt von L (27/m/6'0"/200) at April 14, 2014 11:14 AM

5'9/160#
Central East Region - Murfreesboro, TN

25/35/40/45/50/55/65/65/75

Comment #114 - Posted by: Brian Anderson at April 14, 2014 11:14 AM

Awesome weekend with all the Level 1 Staff and the athletes at Crossfit Southside!! Keep up your enthusiasm and drive. 1-2-3... BREAK!!!

Comment #115 - Posted by: Karen McMillan at April 14, 2014 11:31 AM

@D.S., Jim R, ChuckB - thanks! Nice work today!

@Kevin C - impressive as usual!

Comment #116 - Posted by: Joe Northside m/35/70"/195 at April 14, 2014 11:34 AM

Crossfit SouthSide Level 1 Staff was great, so many technique and skill progressions to further my progress and those I work with. After muscle up progressions yesterday, I did my first strict ring muscle up this morning in the gym which turned out to be a double and then 8 more singles on the min. Same for the PVC pipe work all weekend. Thanks for all your help.
Programming lecture Wod:
4 Rounds for time of:
400m Run (Sub 6:28 pace)
5x Overhead Squats (Scaled @115lbs, or 75%1RM)
8:38

Comment #117 - Posted by: Glad/ Chad at April 14, 2014 11:41 AM

M/34/5'7"/168
10 x 5
30 x 5
45 x 3
55 x 3
65 x 3
75 x 3
85 x 1
90 x 1
100 x 1
110 x 1

Comment #118 - Posted by: Mark Salzman at April 14, 2014 11:59 AM

CROSSFIT ROOTS ROCKED IT!

Such an amazing experience with an amazing group of individuals! I am thankful for my foundational experience.

Comment #119 - Posted by: Jake Rasmussen at April 14, 2014 12:03 PM

Bodyweight- 68kg/150 lbs
5-30kg/66 lbs
5-32.5kg
3-35kg
3-37.5kg
3-40kg(failed)
1-40kg
1-45kg
1-50kg/110lbs (failed, but it is PR)
1-47.5kg/105 lbs

Comment #120 - Posted by: Uldis Upenieks at April 14, 2014 12:12 PM

M 43/185/6'
25/35
40/45/50
55/60/65/70.

Comment #121 - Posted by: Munster at April 14, 2014 12:12 PM

Started with 20 worked my way up to 50#. Could have done more. Was doing sets of five. It's been awesome that the last two workouts were right in my wheelhouse. Felt great.

Comment #122 - Posted by: Steven at April 14, 2014 12:21 PM

Thank you to CrossFit Roots and the BEST group of Level 1 Trainers I could have had, awesome attitudes and teachings. GOD Blessed us so much with a wonderful weekend!

Comment #123 - Posted by: Von Craver at April 14, 2014 12:33 PM

5x - 25, 35
3x - 40, 45, 47.5 (failed last rep)
1x - 55, 65 (fail), 60, 65 (fail)

Comment #124 - Posted by: Chris H. at April 14, 2014 12:36 PM

MONDAY 140414

Weighted pull-ups
5- 10 kg
5- 15 kg
3- 17,5 kg
3- 20 kg
3- 22,5 kg
1- 25 kg
1- 27,5 kg
1- 30 kg
1- 30 kg

Comment #125 - Posted by: Ilcho at April 14, 2014 12:38 PM

MONDAY 140414

Weighted pull-ups
5- 10 kg
5- 15 kg
3- 17,5 kg
3- 20 kg
3- 22,5 kg
1- 25 kg
1- 27,5 kg
1- 30 kg
1- 30 kg

Comment #126 - Posted by: Ilcho at April 14, 2014 12:40 PM

MAGNUS, that's a tremendous amount of weight at your body weight...nice job.

D.S., I knew I wouldn't be disappointed. 35# for a sub-120 person is really strong.

ChuckB, great job--really well done.

Kevin C., you are the GHD and pull-up beast!

Comment #127 - Posted by: Jim R./51/5'8"/155 at April 14, 2014 12:40 PM

MONDAY 140414

Weighted pull-ups
5- 10 kg
5- 15 kg
3- 17,5 kg
3- 20 kg
3- 22,5 kg
1- 25 kg
1- 27,5 kg
1- 30 kg
1- 30 kg

Comment #128 - Posted by: Ilcho at April 14, 2014 12:40 PM

45,50
55,60,60
70,75,75,75

Comment #129 - Posted by: cscarr52 m/48/190 at April 14, 2014 1:00 PM

Thanks for a experience, with some amazing trainers! Learned so much! Jin

Comment #130 - Posted by: Jin Jen at April 14, 2014 1:01 PM

5-20#
3-30#
1-50#
Could have done more. Was doing sets of 3-5 with 50#.

Comment #131 - Posted by: Steven at April 14, 2014 1:06 PM

Took the course at South Flores/Alamo CrossFit in San Antonio, Tx and it was the greatest experience of CrossFit I've had yet. The staff were super energetic and always keeped the athletes in a constantly active environment.

Comment #132 - Posted by: Derick Soza at April 14, 2014 1:08 PM

53,58,70,88,90.5,98,100.5,105.5f,103 strict

Comment #133 - Posted by: Kri$ at April 14, 2014 1:11 PM

40x5
58x5
73x3
78x2
73x2
88x1
98x0
98x0
98x0
93x0

Warmed up with snatches, working up to 175. Missed but was close to getting 190. Mostly squat snatch, a few power snatch. For the pulls, I felt good but was in a bit of hurry, so wasn't taking much rest between rounds. By the time I got to singles, I was pretty tired.

bw=185 (w/ clothes)

Comment #134 - Posted by: Mel 40m/5'10"/185 at April 14, 2014 1:16 PM

Amazing group of trainers at Cf southside for the Level1. Had a blast getting back to the basics.

Comment #135 - Posted by: dalton at April 14, 2014 1:18 PM

Had a great time at Crossfit Central this weekend, shout out to our awesome staff! Abbi, Rori, Austin, Chris, Dave, and Yuri, you guys are beasts and it was a pleasure gleaning from you guys. Thank you for a plant experience.

Comment #136 - Posted by: Carson K. at April 14, 2014 1:30 PM

Thank you CrossFit Roots for hosting the best L1 weekend!! Thanks to the instructors. I've never laughed so much learning more about what I love! Boulder was the place to be this weekend!!

Comment #137 - Posted by: Leah at April 14, 2014 1:30 PM

5x 35
5x 35
3x 45
3x 55
3x 70
1x 80
1x 85
1x 90
1x 95 (Barely)

Comment #138 - Posted by: BB m/53/5'10/170# at April 14, 2014 1:41 PM

Attended my Crossfit Lvl 1 Certificate Course in San Diego, great instructors and athletes, learned so much! Cant wait to start coaching!

Comment #139 - Posted by: Eric at April 14, 2014 1:51 PM

Weighted pull ups-10/10/25/35/45/55/65/70/75(f)
Squat-225x5/245x5/280x5
Bench-135x5/155x5/175x8/175x6

Comment #140 - Posted by: Dave 31/6'/180 at April 14, 2014 2:03 PM

35-45
55-65-75(2)
80-90-95-95 lbs

Comment #141 - Posted by: gb 46/m/71"/185# at April 14, 2014 2:46 PM

KOP was awesome this weekend! Learned so much thanks to the awesome staff!! Thanks to Aimme Lyons too for hosting and teaching!

Comment #142 - Posted by: Tiffany D at April 14, 2014 3:17 PM

Thanks and nice job to the usual suspects
Jim R. Thanks but I was a little disappointed. Thought I had a little more in me.
To much yard work

Comment #143 - Posted by: D.S. F 52/5'6/117 at April 14, 2014 3:19 PM

Weighted pull-ups 5-5-3-3-3-1-1-1-1
12.5-12.5-15-15-15-17.5-17.5-20-22.5(3)kg

Comment #144 - Posted by: JBR M/38/5'9"/170# at April 14, 2014 3:28 PM

Five rounds:
5 Deadlifts, 275#
10 Burpees

4:35 (pr by 0:20 over 130903 w/ 225#)

Comment #145 - Posted by: Joe Northside m/35/70"/195 at April 14, 2014 3:40 PM

5x50, 5x70
3x90, 3x90, 3x90
1x105, 1x110, 1x115

Comment #146 - Posted by: Jetté 44/M/5'11"/175 at April 14, 2014 3:45 PM

Amazing group in Costa Rica!!! Exc staff. Learned a lot from these coaches, they were always open to talk and give advice. Thanks maggie, kurtis, fernando, gabo, carlos, ricardo, leah, ani, pri and jose

Comment #147 - Posted by: mario perez at April 14, 2014 3:53 PM

Crossfit Warmup

Weighted Pullups
5-5-3-3-3-1-1-1-1
30-30-45-45-45-60-90-105-135 (pr)

Cash Out: 100 DU

Comment #148 - Posted by: Suds at April 14, 2014 4:11 PM

16kg 5,5
20kg 3,3,3
24kg 2
26.3kg 1
28.5kg 1
30.8 kg 1
30.8kg f

Comment #149 - Posted by: Bill at April 14, 2014 4:44 PM

M/27/5'8/160
25 45
55 70 90
115 125 135(F) 135 (F) 125

Comment #150 - Posted by: nelsmich at April 14, 2014 4:46 PM

Him and her
Completed with assistance

Comment #151 - Posted by: Texas couple at April 14, 2014 5:04 PM

5x25
3x65
1x90
1x100
1x100

Crazy combo of plates, bands, and weighted vest

Then banged out a set of 18 strict pull-ups which may be a PR

Thanks

Comment #152 - Posted by: mikeyb m/53/178 at April 14, 2014 5:09 PM

Did rep scheme 5-5-3-3-3-1-1-1-1 with strict pullups. Did the singles on a fat-grip bar.

Comment #153 - Posted by: BradB at April 14, 2014 5:30 PM

What is a good alternative for weighted pull ups or another way to do them without a belt?

Comment #154 - Posted by: André Wilkerson at April 14, 2014 6:16 PM

40 x 5
45 x 5
55 x 3
60 x 3
60 x 3
70 x 1
75 x 1
80 x 1
80 x 1

Comment #155 - Posted by: B. Rhaly at April 14, 2014 6:16 PM

Hahaha I'm so silly..dumbbells of course!

Comment #156 - Posted by: André Wilkerson at April 14, 2014 6:33 PM

20x5
20x5
35x3
35x3
40x3
55x1
55x1
55x1
55x1

Comment #157 - Posted by: hollyhog at April 14, 2014 6:45 PM

Morning: Weighted Pull-ups 5-5-3-3-3-1-1-1-1
20,20,25,35,45,55,65,70,70(f)

100 Double Unders for practice

Afternoon:
Pull-ups 12-10-8-6-4-2
farmers walk with 70# kettle bells
10 bicep curls
then
20# wall balls 12-10-8-6-4-2
run
slam balls with 20# 12-10-8-6-4-2

Comment #158 - Posted by: Brad H at April 14, 2014 6:50 PM

Did All Strict Pull-ups

10 lbs x 5
10 lbs x 5
12.5 lbs x 3
15 lbs x 3
20 lbs x 3
30 lbs x 1
30 lbs x 1
30 lbs x F
27.5 lbs x 1

Comment #159 - Posted by: Mike M/17/160/5'10 at April 14, 2014 7:23 PM

30-30
40-40-40
55-65-65-65

Comment #160 - Posted by: BC (27/M/5'9"/140lbs) at April 14, 2014 7:26 PM

Did All Kipping Pull-ups

Body weight x 5
7.5 lbs x 5
17.5 lbs x 3
20 lbs x 3
22.5 lbs x 3
30 lbs x 1
30 lbs x 1
30 lbs x 1
30 lbs x 1

Comment #161 - Posted by: Ted M/23/180/6'0 at April 14, 2014 7:29 PM

25lbs x5
35lbs x5
50lbs x3
60lbs x3
60lbs x3
70lbs x1
70lbs x1
75lbs x1
80lbs x1

Comment #162 - Posted by: André Wilkerson at April 14, 2014 7:44 PM

5x10 lbs
5x25lbs
3x35lbs
3x45lbs
3x50lbs
1x70lbs
0x90lbs
1x80lbs
1x90

Comment #163 - Posted by: Josh/21/178/5'6" at April 14, 2014 8:09 PM

As Rx'd
10#-15-25-35-45-55-65-75-85PR!

Comment #164 - Posted by: phill 37°21'41"N 118°23'43"W at April 14, 2014 8:18 PM

25-40/44-53-59/70-75-80-85

Comment #165 - Posted by: Jake Kiddoo at April 14, 2014 8:21 PM

Thanks for the course. I learned a lot.

Comment #166 - Posted by: Tea at April 14, 2014 8:45 PM

5 Weighted Pull-ups | 35 lbs
5 Weighted Pull-ups | 45 lbs
3 Weighted Pull-ups | 55 lbs
3 Weighted Pull-ups | 65 lbs
3 Weighted Pull-ups | 70 lbs
1 Weighted Pull-up | 100 lbs
1 Weighted Pull-up | 105 lbs
1 Weighted Pull-up | 107.5 lbs
1 Weighted Pull-up | 110 lbs

Comment #167 - Posted by: Sean Connolly at April 14, 2014 9:01 PM

Huge thanks to Brett and his team, Lily, Kate, Ed, Gavin, And Ollie in Sydney on the weekend. Had a fantastic time and learned so much. It was awesome!!! Thanks to CFX for a great venue!

Comment #168 - Posted by: Sarah at April 14, 2014 11:02 PM

45x8
75x8
100x8
90x8
75x8
75x8
65x8

Comment #169 - Posted by: twills at April 14, 2014 11:12 PM

7.5kg-7.5-11-11-11-18.5-18.5-18.5-18.5-18.5 with overhand grip and weight in backpack

As rx'd

Then: 1-1-1-1-1-3-3-3-5-5 with underhand grip and weight in backpack

18.5kg-18.5-18.5-18.5-18.5-11-11-11-7.5-7.5

Comment #170 - Posted by: Brett (25/M/188cm/79kg) at April 14, 2014 11:57 PM

Have been looking forward to this one...
STRICT weighted pull-ups with an extra
20kg-5reps
22,5kg-5reps
25kg-3reps
27,5kg-3reps
30kg-3reps
32,5kg-1rep
35kg-1rep
37,5kg-1rep
40kg-1rep

Comment #171 - Posted by: Koen (38/M/178cm/84kg) at April 15, 2014 12:11 AM

Great atmosphere, great teachers, a lot of useful information. :)

Comment #172 - Posted by: Jasnica at April 15, 2014 3:23 AM

Weight in kg.

10 - 10
15 - 17.5 - 17.5
25 - 30 - 30 - 30

Comment #173 - Posted by: Peter 180/85/30 at April 15, 2014 3:56 AM

Weight in kg.

10-10
15-17.5-17.5
25-30-30-30

Comment #174 - Posted by: Peter 180/85/30 at April 15, 2014 4:00 AM

slight correction:

2x5x25
3x3x65
1x90
2x100

Crazy combo of plates, bands, and weighted vest

Then banged out a set of 18 strict pull-ups which may be a PR

Thanks

Comment #175 - Posted by: mikeyb m/53/178 at April 15, 2014 5:25 AM

5 x BW
5 x 10#
3 x 15#
3 x 20#
3 x 25#
1 x 35#
1 x 45#
1 x 55#
1 x 65# (f)
1 x 60#

Comment #176 - Posted by: Dave H (M/38/5'8"/142) at April 15, 2014 5:47 AM

F/43/5'6"/140

5x 10
5x 12.5
3x 15
3x 17.5
3x 20
1x 22.5
1x 25
1x 27.5
1x 30

Comment #177 - Posted by: mom to five at April 15, 2014 6:02 AM

strict pull ups
5-20,20
3-25,25,25
1-35,35,35,35
Shoulder press
5-135,135
3-150,150,150
1-155,155,155,155

Comment #178 - Posted by: Heath B. (M/43/6'/215lbs) at April 15, 2014 6:36 AM

Excelente equipe, ótima turma. Brasil crescendo cada vez mais. PORQUE NÓS SOMOS BRASILEIROS !!!

Comment #179 - Posted by: Lucas at April 15, 2014 7:24 AM

45-5-5-10-15-50-55-50-55

Comment #180 - Posted by: myles456 at April 15, 2014 8:09 AM

30 - 40 -50 - 60 -70 - 80 - 90 - 100 - 105lbs

Comment #181 - Posted by: Paul S 35/190 lb/6'0" at April 15, 2014 10:26 AM

Awesome weekend in Frankfurt CrossfitFra! Great atmosphere and instructors! Thank you guys!

Comment #182 - Posted by: VeeraK at April 15, 2014 2:26 PM

5 10#
5 10#
3 25#
3 25#
3 50#
1 2 pood
1 2 pood
1 2 pood plus 2 1/2#
1 2 pood plus 2 1/2#

Comment #183 - Posted by: Mike Andridge/43/5'8"/175 at April 15, 2014 3:08 PM

5 body weight
5 body weight
3 5lbs
3 5lbs.
1 15lbs
1 25 lbs. (PR)
1 25 lbs
1 17.5 lbs

Then 50 burpee box jump spinny things

Comment #184 - Posted by: Matt M. at April 15, 2014 5:57 PM

M/34/6'1"/190

x5 - 10
x5 - 15
x3 - 25
x3 - 30
x3 - 35
x1 - 40
x1 - 45
x1 - 50
x1 - 55
Bonus:
x2 - 60(pr)
I should have started heavier

Comment #185 - Posted by: NickName at April 15, 2014 6:59 PM

M/34/182cm/87kg

2x5 - 20kg
3x3 - 25kg
3x1 - 40kg
1x1 - 50kg

Between sets OHS x5

Comment #186 - Posted by: TV80(FIN) at April 15, 2014 11:44 PM

M/20y/168cm/57kg

in kilos
5x5
5x10
3x15
3x17,5
3x20
1x25
1x30
1x35
1x40
and 45 failed!

Comment #187 - Posted by: Oliver Berntzon at April 16, 2014 1:59 AM

10
15
20
25
25
30
35
40
50

60 (failed) but Happy :)

Comment #188 - Posted by: Edu at April 16, 2014 3:11 AM

1st time to do it

5 10lbs - Plate
5 15lbs - Plate
3 25lbs - Plate
3 35lbs - Plate
3 45lbs - Plate
1 50lbs - KB
1 55lbs - KB
1 60lbs - KB

Comment #189 - Posted by: Jalal at April 16, 2014 3:59 AM

CFWU x1 w situps, supermans, pushups

WOD as rxed

5-5-10-10-10-15-20-25F-20F

Comment #190 - Posted by: rbst m/38/5'10/186 at April 16, 2014 4:20 AM

Rx
25-35-45-45-45-70-80-90-100 (lbs)

single @ 100 lb's was a bit of a bro rep

Comment #191 - Posted by: Silas (M/28/6'/175) at April 16, 2014 7:41 AM

On Rings...

25-25-35-35-35-60-60-60-60

Comment #192 - Posted by: Manny Da Rosa M/185/5-11/45 at April 16, 2014 11:20 AM

M/36/6'3"/200

50-60-70-75-75-85-95-95-95-95(f)

Comment #193 - Posted by: Ben S at April 16, 2014 1:52 PM

50-60-70-80-90-100-110-120-120lbs.

Comment #194 - Posted by: Kevin: M/42/195/6' at April 16, 2014 2:30 PM

4/16 midday
All kipping
5x 20#, 25#
3x 35#, 45#, 55#(x2)
1x 70#, 75#, 85#(f-mix grip), 82.5#(f-mix grip)
Tried one more at 82.5# w/ chin-up grip but missed

Comment #195 - Posted by: Mike Scott M/47/5'9"/197 at April 16, 2014 3:46 PM

Had a wicked time learning from the coaches at CrossFit Effects (CFX) in Sydney last weekend. The level of skill was above par and the precision with perfecting movements was beyond what I've seen on other coaching courses. Anyone who does CrossFit loves CrossFit and there's a damn good reason for that! Can't wait to start coaching. WOD ON!!! :)

Comment #196 - Posted by: Loz Hannon at April 16, 2014 8:48 PM

Excelente equipo de preparadores, aman lo que hacen y nos trasmiten su conocimento, muchas gracias son un éxito de personas !

Comment #197 - Posted by: Gonzalo Cerda S at April 17, 2014 3:32 AM

5, 5, 3, 3, 3, 3, 1, 1, 1

1.5 pood kb

Comment #198 - Posted by: Ukkrew at April 17, 2014 9:56 AM

25#x5
35#x5
45#x3
50#x3
55#x3
60#x1
65#x1
70#x1 (failed)

Comment #199 - Posted by: Robert - 30/m/5'10"/155# at April 17, 2014 11:17 AM

2014-04-15: Up to 45# strict C2B.

Comment #200 - Posted by: gs at April 17, 2014 11:19 AM

Bw x 5
25 x 5
35 x 3
40
45 x 3
50x1
55
60
65
70

Comment #201 - Posted by: Bells at April 17, 2014 11:45 AM

KB wt
5-25
5-25
3-35
3-45
3-55
1-70
1-70
1-70
1-70

Comment #202 - Posted by: Cris2fur at April 17, 2014 1:24 PM

35-50-60-70-75(1)-77.5-80-85(?)-85(?)

Comment #203 - Posted by: mlt at April 17, 2014 2:46 PM

35-53-70-78-88-96-106-106-106

Comment #204 - Posted by: therozfather at April 17, 2014 3:31 PM

35-45-53-60-60-70-80-85-90-95

Comment #205 - Posted by: Kurt M/40/185 at April 17, 2014 5:04 PM

Done April 17 2014

Rowing warm up only, 5x 1 minute.

5 - bodyweight
5- 10
3- 20
3- 25
3- 30
1- 40
1- 45
1- 50 (f)
1- 50 (f) almost!
5 x bodyweight.

Explosive pulldowns palms facing
100x20
120x15
140x12
160x10

Comment #206 - Posted by: mithious (m/38/6'/230) at April 18, 2014 5:02 AM

5- 30
5- 46
3- 55
3- 60
3- 65
1- 90
1- 102 (f)
1- 95 (chin touched bar)
1- 95 (f)

Comment #207 - Posted by: Nick (m/25/5'10/165) at April 18, 2014 10:05 AM

I've been looking forward to this one all week. Finally got home late last night and went at it this afternoon.

5: 15 lbs
5: 25 lbs
3: 35 lbs
3: 45 lbs
3: 55 lbs
1: 65 lbs
1: 75 lbs
1: 85 lbs
1: 95 lbs (Fail)
1: 95 lbs (Fail)

Was within inches of getting my chin above the bar @ 95 lbs, but not quite. Loved this workout.

Comment #208 - Posted by: Trent M. M/34/5'10"/185 at April 18, 2014 2:08 PM

Certificación L1 de crossfit, la mejor experiencia de la vida ara crecer tanto como deportista como profesional! Esperando los resultados! :D

Comment #209 - Posted by: Teb at April 18, 2014 7:15 PM

50#
52

60
62
65

71
81
91
101
3:00 rest interval.

Comment #210 - Posted by: ART/M45/5'5"/150 at April 20, 2014 5:24 AM

Thank you! Absolutely amazing course with inspiring coaches and trainers!

Comment #211 - Posted by: Kassie Lesco at April 20, 2014 5:31 AM

Great teachers, great atmosphere - great weekend at CrossFit FRA!

Comment #212 - Posted by: Lars S. at April 20, 2014 10:51 PM

5- 25#
5- 30#
3- 35#
3- 35#
3- 40#
1- 45#
1- 50#
1- 60#
1- 75#

Comment #213 - Posted by: rwr m/43/175/70" at April 21, 2014 10:47 AM

As rx'd.

45-45-60-60-60-70-90-100-100

Comment #214 - Posted by: Kendall C. at April 21, 2014 8:21 PM

In Davidson, NC
2.5 Mile Run on Treadmill
Then
3 Rounds
10 PullUps
15 Squats

Comment #215 - Posted by: dyagg at April 22, 2014 7:12 AM

25, 35,
45, 50, 55,
65, 75, 85, 90, 95

(95 was slightly iffy)

Comment #216 - Posted by: Manchild at April 23, 2014 6:03 AM

2,7-3,7 x5
5-6-7 x3
10-11,2-12,3-12,9 x1 en kg

Comment #217 - Posted by: lucio1928/42/182/98 at April 23, 2014 5:52 PM

46/m/176cm/73kg

Done 20140416

20 kg
25
30
35
40
45
50
52.5f
52.5f

Comment #218 - Posted by: Memuc at April 26, 2014 12:41 PM

46/m/176cm/73kg

Done 20140416

20 kg
25
30
35
40
45
50
52.5f
52.5f

Comment #219 - Posted by: Memuc at April 26, 2014 12:41 PM

m/40/5'9/184
Done after lifting session w/Clay. 20 SP at 105 & 5 rep max effort on FS, so that hurt effort a bit.
55,55,55,55,55,75,85,90,90

Comment #220 - Posted by: jrm at April 30, 2014 6:28 PM

max reps strict pu
pr: 6

4
5
5
4
5
4
4

m/43/5'8/237

Comment #221 - Posted by: phat boi at May 14, 2014 10:11 PM
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