May 12, 2014

Monday 140512

Front squat 3-3-3-3-3 reps

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CrossFit Level 1 Certificate Courses: CrossFit Roots, CrossFit South Flores, CrossFit Morristown, CrossFit Belltown, CrossFit SoCal, CrossFit King of Prussia, CrossFit EaDo, Arctic CrossFit, Reebok CrossFit Cardiff, CrossFit Singular Box, CrossFit FRA, CrossFit STHLM, CrossFit Effects (FX).
CrossFit Coach's Prep Course: Reebok CrossFit One.
CrossFit Kids Course: Reebok CrossFit 3D.


Watch archived coverage from Regional Week 1.

Posted by Pukie at May 12, 2014 5:00 PM
Comments

225-255-275-290-305

Comment #1 - Posted by: Jmart at May 11, 2014 5:18 PM

This course was excellent! The instructors were nice, engaging, and made every part interesting and fun. They have that class timed like a well oiled machine!

Comment #2 - Posted by: Steve Hohne at May 11, 2014 5:35 PM

The Level 1 Course was fantastic! I learned so much! The instructors were so amazing. If you haven't taken this course don't hesitate to do so! Its so worth it :) !!!

Comment #3 - Posted by: Tracy at May 11, 2014 5:58 PM

Fantastic class!!! Instructors are top notch and filled with knowledge! Thank you Crossfit and CFBT!!!

Comment #4 - Posted by: John Bulson at May 11, 2014 6:32 PM

Talk about learning a lot.You thought you know everything about crossfit after a few years of experience? Take the course and see if you don't learn tons. This guys are great teaching the right techniques all around. Lectures nand movements are taught so thoroughly. I enjoyed everything we did!
Thanks Crossfit KOP!

Comment #5 - Posted by: Brian aponte at May 11, 2014 6:43 PM

@Joe N- huge improvement on yesterday's workout! You have come a long way from when you had to use 75# assist on the pull-ups. Great job!

Comment #6 - Posted by: Kevin C. (M/55/5'11"/174) at May 11, 2014 7:03 PM

What an amazing Mother's Day! Thank you for coming to Houston. It was an amazing experience and we learned so much from a fantastic group of coaches. Such a positive group to learn from!

Comment #7 - Posted by: Pamela M. Kramer at May 11, 2014 7:11 PM

What an inspiring weekend! Learned an immeasurable amount of information from an all-star group of coaches. Exciting, engaging, and challenging experience ... That would better even the most seasoned CrossFitter! Thank you, thank you!!

Comment #8 - Posted by: Lynn at May 11, 2014 8:59 PM

Perfect weekend! Perfect coach! I love CrossFit®!

Comment #9 - Posted by: Iko at May 11, 2014 10:13 PM

60kg-70-80-85-90(3 rep PR)

Comment #10 - Posted by: Brett (25/M/188cm/79kg) at May 11, 2014 11:43 PM

CFK was great!
Coaches did an awesome job with teaching us the differences between saying what you mean and what you think you mean!

What a place 3D is, excellent venue.
Just got back from my early class and stink bugs and angry gorillas made an appearance and some adult light bulb moments occurred for several members!

Thanks CFK and CF

Comment #11 - Posted by: Duncan Bawler at May 12, 2014 12:30 AM

A fantastic weekend in Stockholm,thanks again to Jami and the coaching team - incredibly professional approach, highly skilled coaching, friendly and fun. I learned how to do so much more and better than that, learned my weaknesses, and how to go and practice effectively and program correctly...as opposed to choose the hero/girl WOD I most fancy today! Cheers guys and Annu :)

Comment #12 - Posted by: Nick M at May 12, 2014 12:45 AM

55 kg - 60 - 65 - 65 - 65 3 rep

25 Pull ups

5000 m row

Comment #13 - Posted by: Hans Thodberg at May 12, 2014 12:54 AM

Fantastic experience at Crossfit 3D :CFK course is great!
I have a lot of very useful infos to work on, with kids and teens, I'm looking forward to starting my first class.
Thank you very much for this special weed end, I hope to host this fantastic crew (Kelly, Jon, Kegan, Tegan, Rachel) in Milan Italy-for another awesome CFK.
A special thank to Rachel Steadman for the perfect welcome!
Tony

Comment #14 - Posted by: Antonella at May 12, 2014 1:12 AM

The course in Madrid was simply fantanstic and the coaches were GREAT!. Really worth it!

Comment #15 - Posted by: Marcel at May 12, 2014 1:22 AM

135-155-185-195-210 lbs

Comment #16 - Posted by: gb 46/m/71"/185# at May 12, 2014 2:59 AM

m/44/158
205 x 3

Comment #17 - Posted by: Seth H. at May 12, 2014 3:03 AM

@Bingo
Great Sunday musings, as always...
Especially the scale part

Comment #18 - Posted by: Tonny at May 12, 2014 3:36 AM

155
155
155
160
160
apparently not my morning
felt like 1160 lbs

Comment #19 - Posted by: Mike Andridge/44/5'8"/175 at May 12, 2014 3:37 AM

135-155-185-185-195(ties 1 RM) pounds. Then Sundays WOD 4 rounds with 3 seconds to spare.

Hit it hard RW, Mike A, Jim R, Joe N! You are all beasts. Peace.

Comment #20 - Posted by: Jim K m/143/5'6"/38 at May 12, 2014 3:44 AM

(Eado)
Super knowledgable and engaging staff... very impressive! I should have taken the course long ago. Fun and highly informative. Thanks guys.

Comment #21 - Posted by: Ginger Robinson at May 12, 2014 3:50 AM

The CrossFit Kids trainer course is amazing! You leave with your head buzzing with ideas - not just for kids but for adults too! We, as affiliate owners have an opportunity to bring kids in to our communities and get families sharing experiences. This is awesome stuff. Bear crawls and grasshoppers made their way into our warmup this morning for the adults!

CrossFit 3D is a fantastic venue,and the trainers are so passionate, knowledgable and friendly.

Get on ths course - it's not just mini CrossFit! It's CrossFit for Kids!

Thanks for a fantastic weekend.

Lawson

Comment #22 - Posted by: Lawson Auden at May 12, 2014 4:28 AM

Front squats this afternoon

12-9-6-3 reps for time:
Power Sn@tch, 65#
Burpees

2:58 (pr by 0:34 over 130221)

Comment #23 - Posted by: Joe Northside m/35/70"/195 at May 12, 2014 4:41 AM

225
225
235
245
255

Comment #24 - Posted by: dsm19 / 35 / 6'0 / 210 at May 12, 2014 5:03 AM

Fantastic CPC at Reebok CrossFit One this weekend!

A big thank you to James Hobart, Russell Berger and Austin Malleolo.

Dylan Fyfe, South Africa

Comment #25 - Posted by: Dylan Fyfe at May 12, 2014 5:07 AM

I tried to max out my bench, but failed at 300 lbs. Not my fault though... I haven't been sleeping well so my T levels are low. I didn't do any squats because my legs were sore from ultimate frisbee with my frat.

Comment #26 - Posted by: Craig M. at May 12, 2014 5:34 AM

Musings now up on yesterday's Comments. Thanks @Tonny.

For record keeping, 3RM last month 205.

Comment #27 - Posted by: bingo at May 12, 2014 5:38 AM

Misc warmup, then:
165-185-195-205-185

Form broke down during the 205 set, I finished it but kept dropping my elbows and curving my chest in, so I dropped it to 185 and went cleaner on my last set.

Comment #28 - Posted by: J.Wood at May 12, 2014 5:47 AM

CPC was fantastic. I learned so much. I wish I could get an hour of that about once a week.

Malleolo, Hobart, and Berger all brought their A-game. All three are truely a class act, I felt like each one taught me a clear and accurate method to improve my coaching and cueing.

I would recommend the CPC to ANY coach, honestly I think that coaching coaches and getting critiqued (by coaches) should be a regular part of everyone's routine.

Loved it!

Comment #29 - Posted by: Shane H at May 12, 2014 5:53 AM

I had such an awesome experience with our L1 seminar staff in Houston. Our whole staff was kickass, Steve, Rick, Connor, Donovan, Natosha and Meagan! What an amazing weekend and I think everyone left a better athlete and more prepared to help themselves and coach others. Thank y'all so much for making it such a worthwhile and unforgettable experience.

Comment #30 - Posted by: Lesley at May 12, 2014 6:10 AM

Front squats
100, 110, 120, 130, 140(1)
Last time max was 125#
Then yesterday's. Results posted there. Pr on both
Also pr'ed on moving furniture from a college house

Comment #31 - Posted by: D.S. F 52/5'6/117 at May 12, 2014 6:10 AM

185-205-215-225-235 Last 1RM Fronts Squat test was 255. Stoked on my performance today!

Comment #32 - Posted by: Shawn Dixon at May 12, 2014 6:12 AM

CFWU x1

135
135
135
115
115

Worked on form, weight on heels. Felt good.

Comment #33 - Posted by: rbst 38m 5'10" 189 at May 12, 2014 6:40 AM

135 x 3 warm-up
185 x 3
205 x 3
225 x 3
225 x 3
235 x 3
245 x 2

Comment #34 - Posted by: BW at May 12, 2014 6:45 AM

Warm-up: 10-45, 10-75, 8-115, 5-135

145-155-165-175-175

Cool-down: 3-165, 5-145, 5-135, 8-115, 10-75

Also HSPU: 6-5-4-3-4

Comment #35 - Posted by: Jim R. 51/5'8"/155 at May 12, 2014 6:45 AM

Mike A, after yesterday's running WOD, your legs probably felt heavy. No worries...tomorrow will be a better WOD!

Jim K great job...4 rounds of yesterday's mod Cindy after FS.

D.S., congratulations...lots of PRs in two days. I think your son's taking advantage of your fitness!

Comment #36 - Posted by: Jim R. 51/5'8"/155 at May 12, 2014 6:50 AM

175,185,200,210,225

Comment #37 - Posted by: Brad H at May 12, 2014 6:58 AM

135, 155, 165, 175, 185

Comment #38 - Posted by: Adam H at May 12, 2014 7:09 AM

185
195
205
215
225

Comment #39 - Posted by: Ramsey at May 12, 2014 7:19 AM

Jim R Thanks and I think your right!

Comment #40 - Posted by: D.S. F 52/5'6/117 at May 12, 2014 7:33 AM

Did some other stuff today

Back squats
Bench press (204Ibs PR)

Then Open WOD "14:5" rxd
PRd that too with 14.38 (first time 16:27)

As always finishing with DU practice...
Got 39 consecutive DUs today and nearly all the attepts were +10 DUs,so I´m slowly getting my old nervsystem to accept the challenge of coordination and speed :)

Comment #41 - Posted by: Tomas (Sweden) 40yo/177cm/70kg(155Ib) at May 12, 2014 7:41 AM

An awesome weekend! The instructors were inspiring and knowledgable and I learned so much. Shout out to Denis Thomas, jay Fernandez, Jay Ackerman, Aimee Lyons, John Main, Melody Feldman, and Geo.

Comment #42 - Posted by: Robert Heigl at May 12, 2014 7:47 AM

50-60-65-70-75 kg

Comment #43 - Posted by: Tonny at May 12, 2014 8:03 AM

Thanks Jim R.
I'll take that advice:)

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

75,80,85,90,95

Comment #45 - Posted by: Marc 44 200 6' at May 12, 2014 8:59 AM

Heaviest today was 104kg (PR went up with 9kg)
Great to move forward!

Comment #46 - Posted by: Koen (38/M/178cm/84kg) at May 12, 2014 9:15 AM

Warm up
95 x 3
145 x 3
165 x 3
185 x 3

Working sets
205 x 3
215 x 3
215 x 3
215 x 3
220 x 3

42 y/o 190 lbs

Comment #47 - Posted by: Kevin at May 12, 2014 9:17 AM

M/25/6'/180#

80-90-95-100-105kg(PR)

Comment #48 - Posted by: Przemek at May 12, 2014 9:19 AM

CrossFit Level 1 course this weekend was awesome. So helpful, amazing staff....couldn't have asked for a better experience.

Thank you CrossFit King of Prussia!

Comment #49 - Posted by: Ashley N at May 12, 2014 9:32 AM

Congrats on the PR Joe Northside!
Nice work Jim K, Jim R, and Mike A.!
Nice work D. S. Furniture moving... Now there's a functional movement!

Comment #50 - Posted by: ChuckB M/56/5'11"/165 at May 12, 2014 10:09 AM

Warm up then
Front Squat 3 reps.
160/170/180/200/210 PR.
Finished with OHS practice.

Comment #51 - Posted by: ChuckB M/56/5'11"/165 at May 12, 2014 10:12 AM

Took it nice and easy today.
Do not want to aggregate my foot.

50kg

Comment #52 - Posted by: RW/50/5:8/183 at May 12, 2014 10:42 AM

warm up
95x5
135x5
155x5
195x3
205x3
working sets
225x3
235x3
245x3
255x3
275x3

Comment #53 - Posted by: mike anderson at May 12, 2014 11:26 AM

185-195-205-215-225lbs. Did 5x270lbs-5x290lbs-5x300lbs back squat before this and kind of ran out of steam on the front squats.

Comment #54 - Posted by: MeowMeowBeenz at May 12, 2014 11:35 AM

135-155-185-205-235#

Comment #55 - Posted by: Gavin at May 12, 2014 11:52 AM

LOVED everything about the Course. If you really love CrossFit, TAKE THE COURSE. You'll learn so much and have tons of great info to bring back to your box.

Comment #56 - Posted by: Brett at May 12, 2014 12:09 PM

250
260
270
280
290x0

More volume than I have been used to, but this was fun. I had nothing left after 280. Almost got the first rep on 290; fought with it for awhile, but had to bail. In between sets, I worked on T2B, pull-ups, weighted pull-ups, and weighted muscle-ups.

Comment #57 - Posted by: Mel 41m/5'10"/180 at May 12, 2014 12:13 PM

Excellent course run by a great team @CF Cardiff. Loads of great coaching with a few cheeky WOD's thrown in for good measure.

Comment #58 - Posted by: Andy Hunter at May 12, 2014 12:26 PM

Great weekend at CFL1 at CrossFit SoCal. The team was great. They kept us entertained and engaged the whole time. I learned a whole lot.

Comment #59 - Posted by: Corey at May 12, 2014 12:43 PM

225-235-245(pr)-250(1)-225-225(2)

Comment #60 - Posted by: mlt at May 12, 2014 12:51 PM

I'm a day behind and did yesterday's run + triple Cindy. Results there.

Had my work physical exam today and the doc said, "You're just about bullet proof. Keep doing what you're doing."

Semper Fi!

Comment #61 - Posted by: MajorDad M/54/6'3"/168 at May 12, 2014 1:00 PM

135
185
195
205
215

Comment #62 - Posted by: Ukkrew at May 12, 2014 1:01 PM

135
185
195
205
215

Comment #63 - Posted by: Ukkrew at May 12, 2014 1:03 PM

ChuckB, great FS numbers.

MajorDad, nice to hear!

Comment #64 - Posted by: Jim R./51/5'8"/155 at May 12, 2014 1:06 PM

135/155/175/200/205

Probably could gave gone heavier, but there were people waiting around for me.

Comment #65 - Posted by: buffedout at May 12, 2014 1:15 PM

CFWU x 3 with some jump roping

#105 per round

Comment #66 - Posted by: F15E_WSO/51/M/185 at May 12, 2014 1:26 PM

Amazing experience at CF Eado this weekend! The course was eye opening and the instructors were awesome! Everything was timed very well and they kept the classroom portion entertaining as well as informative! Thank you to the entire crew and all of my WOD partners!

Comment #67 - Posted by: Rhonda at May 12, 2014 1:36 PM

115
135
155
175
185(1 rep)
165

Comment #68 - Posted by: Dan E. (M/36/6'1"/200) at May 12, 2014 1:51 PM

205 210 215 220 225

Comment #69 - Posted by: Gfunk 35/72"/210 at May 12, 2014 2:32 PM

Attended the CFKids course in Manchester this weekend. I have just one word,

AWESOME!!!!!!!!

Comment #70 - Posted by: Judi at May 12, 2014 3:16 PM

80kg
85
90
95
102,5(2x)

Comment #71 - Posted by: Piotr Mielec at May 12, 2014 3:19 PM

Attended the CFKids course in Manchester this weekend. I have just one word,

AWESOME!!!!!!! :D

Comment #72 - Posted by: Judi at May 12, 2014 3:20 PM

215,245,285,295,305(f)2 reps.20lbs under my 3rm with lifting shoes. Trying to get better about squatting without oly shoes.

Comment #73 - Posted by: Matt L. at May 12, 2014 3:30 PM

215,245,285,295,305(f)2 reps.20lbs under my 3rm with lifting shoes. Trying to get better about squatting without oly shoes.

Comment #74 - Posted by: Matt L. at May 12, 2014 3:30 PM

85
95
105
115
125

Comment #75 - Posted by: Bayley (F/30/145) at May 12, 2014 3:57 PM

Power Clean 5x3-175/185/195/205/215
Back Squat 3x5-220/255/285
Front Squat 5x3-135/185/225/235/245

Helen-9:49

Comment #76 - Posted by: Dave 31/6'/185 at May 12, 2014 4:05 PM

185-225-235-245-245(PR)
Worked some snatch practice. 1 snatch + 2 hang squat snatch + 3 OHS X 6 sets.

Comment #77 - Posted by: Kurt M/40/185 at May 12, 2014 4:09 PM

@Kevin C, Jim K, ChuckB - thanks guys!

@D.S. - congrats on all the prs!

Great work by all the Usual Suspects today!

Comment #78 - Posted by: Joe Northside m/35/70"/195 at May 12, 2014 4:27 PM

185 - 205 - 225 - 230 - 205

Comment #79 - Posted by: Joe Northside m/35/70"/195 at May 12, 2014 4:28 PM

Did a slow 4K and then:

3x135
3x155
3x175
3x185
3x195

Making really good progress on these, getting deeper and stronger. Had more in me but dinner was waiting

Thanks

Comment #80 - Posted by: mikeyb m/53/178 at May 12, 2014 4:40 PM

Looking for advise...I have been hitting it pretty hard durning the week and taking weekends off for the most part. I have two little ones and home and I want to spend time with them and my wife. I am seeing great gains and results in my fitness, how I look and am getting a new PR often. How often should I try to hit a benchmark workout to PR? I don't want to get predictable with what I am doing.

Recently I got a PR by 40 pounds on my power clean, this weekend I knocked off 45 seconds on my 5K, and today I got my first sub 3 minute workout. Grace went from 3:26 to 2:48. I am chasing the high of hitting a PR tomorrow...thoughts?

Comment #81 - Posted by: Dave at May 12, 2014 4:44 PM

Crossfit Level I Cert at Crossfit KOP was amazing, got clear on a whole lot of concepts, got reinspired, brilliant yet humble coaches/educators, friendly group no egos whatsoever..a pleasure. Opened my eyes to my strengths and my weaknesses.

Comment #82 - Posted by: Martino at May 12, 2014 4:53 PM

Thank you CF EADO for hosting the CF certification course.. and thank you to all the CF instructors for putting on a great course!! Everyone was very well spoken, funny, and quite knowledgeable! I was impressed. Well worth the money. Thank you!!!!!!

Comment #83 - Posted by: Jessica Eggers at May 12, 2014 4:58 PM

FSx3: 95, 125, 135, 145, 155 (=)

Comment #84 - Posted by: Harpo m/46/5'7"/145 at May 12, 2014 5:05 PM

155
175
195
205
215 PR

Comment #85 - Posted by: Apodigo at May 12, 2014 5:32 PM

95,135,155,165,185

Comment #86 - Posted by: Josh at May 12, 2014 5:39 PM

280 throughout rx'd

Comment #87 - Posted by: Tormod at May 12, 2014 5:40 PM

95, 115, 125, 135, 145(pr)

Comment #88 - Posted by: BradB at May 12, 2014 5:43 PM

This weekend was amazing. Learned a lot! Thank you!!
So today's workout at my box was...
"Grace"
"Fran"
"Randy"
For Time
Yeah it was nuts!!! But I made sure I put everything I learned into the workout
Thanks again!!

Comment #89 - Posted by: Anna Adams at May 12, 2014 5:52 PM

225, 235, 245, 255, 265.

Comment #90 - Posted by: Terrell Thompson at May 12, 2014 6:08 PM

Front squats
185x3
205x3
215x3
225x3
235x3
Should have started heavier!

Comment #91 - Posted by: Heath M/43/6'/215 at May 12, 2014 6:27 PM

225
255
275
300
305 (pr I think)

24/m/5'11"/183

Comment #92 - Posted by: Logan S at May 12, 2014 6:34 PM

68, 81, 81, 90(2rep.),90(2rep.) libras

Comment #93 - Posted by: Carla Martins at May 12, 2014 6:34 PM

68
81
81
90
90

Comment #94 - Posted by: Carla Martins at May 12, 2014 6:36 PM

205/225/235/245/250pr
this was after i thought the wod was back squats lol

Comment #95 - Posted by: Jake Kiddoo at May 12, 2014 6:45 PM

70-70-70-70-70

Comment #96 - Posted by: Barry at May 12, 2014 7:18 PM

The L1 Staff for CF Morristown were outstanding to learn from.


Thanks for all the knowledge & words of wisdom Nicole, Jen, Bobbi, & Joey!

Comment #97 - Posted by: Justin Abad at May 12, 2014 8:02 PM

225-245-255-265-275x2

Then
1000 meter row
21 sit ups
15 thrusters 95lbs
2 min rest
750 meter row
18 sit ups
12 thrusters
2 min rest
500 meter row
15 sit ups
9 thrusters
Time: 18:48

Comment #98 - Posted by: Chad Jarvis at May 12, 2014 8:07 PM

225#-225-225-225-225

Comment #99 - Posted by: phill 37°21'41"N 118°23'43"W at May 12, 2014 8:17 PM

70-80-90-100-110 kg

Comment #100 - Posted by: Rom/32/92/189/m at May 12, 2014 8:35 PM

135-155-170-185-190
5'7" 155lbs

Comment #101 - Posted by: cody seal at May 12, 2014 8:39 PM

CrossFit Level 1 Trainer course in Alaska ;) This was such a great experience. I learned so much and just didn't want it to end! Coaches were nothing short of AWESOME! You pick your people well. Thank you Erik, Doug, David, Sarah, Jesse and Brent for sharing your time and knowledge with all of us.

Comment #102 - Posted by: Shannon Minder at May 12, 2014 9:08 PM

CrossFit Level 1 Trainer course in Alaska ;) This was such a great experience. I learned so much and just didn't want it to end! Coaches were nothing short of AWESOME! You pick your people well. Thank you Erik, Doug, David, Sarah, Jesse and Brent for sharing your time and knowledge with all of us.

Comment #103 - Posted by: Shannon Minder at May 12, 2014 9:10 PM

M/50/224#/67”
95#, 115#, 135#, 155#, 185#, 205# (Bad hip)

Comment #104 - Posted by: kalauka at May 12, 2014 10:09 PM

20/10; 50/10; 80/3; 85/3; 90/3;95/3; 100/3

Comment #105 - Posted by: dima at May 12, 2014 10:22 PM

Attending the CrossFit Level 1 trainer Course was amazing. I'm pretty isolated from the CrossFit community up here in the boonies of Alaska, and really needed that professional coaching and feedback. The level of energy and enthusiasm, as well as professionalism that the coaching team demonstrated was amazing to watch, and really gave me a goal to strive for in terms of where I would like to one day be as a coach. I can't fail to mention a big thanks to the good people at CrossFit Alaska for coming through last minute and hosting us. It's good to see what's going on up here, I hope to meet you all again at some local events!

Comment #106 - Posted by: Renae Bedingfield at May 12, 2014 11:06 PM

60kg, 70kg, 80kg, 90kg, 100kg FULL front squat.

Comment #107 - Posted by: Mahmood Sharkatly at May 13, 2014 12:26 AM

60kg, 70kg, 80kg, 90kg, 100kg FULL front squat.

Comment #108 - Posted by: Mahmood Sharkatly at May 13, 2014 12:40 AM

had a great time with all of you guy/girls….thanks

Comment #109 - Posted by: Felix at May 13, 2014 12:45 AM

85
95
105
115
125

Comment #110 - Posted by: Cyndee K at May 13, 2014 4:44 AM

95/105/125/135/145

Comment #111 - Posted by: RussA at May 13, 2014 5:09 AM

Excellent course in Madrid, weekend with lots of information, great instructors, I liked.
Singular CrossFit Box.

Comment #112 - Posted by: Marcelo Sartori at May 13, 2014 5:56 AM

Excellent course in Madrid, weekend with lots of information, great instructors, I liked.
Singular CrossFit Box

Comment #113 - Posted by: Marcelo Sartori at May 13, 2014 5:57 AM

185 205 215 235(1 rep only) 205

Comment #114 - Posted by: sebastian at May 13, 2014 7:17 AM

135, 185, 205, 215(2), 205 lb's

form was a little shaky @ 215, so I left the weight at the bottom of the third rep.

Comment #115 - Posted by: Silas (28/6'/175/M) at May 13, 2014 7:20 AM

200-205-210-215-225

Comment #116 - Posted by: myles456 at May 13, 2014 7:53 AM

M/42/197/5-10
Did Front squat 5x5 vice
135-155-175-185-205. could have probably done a bit more weight but had more squats coming...

Good news was better wrist flexibility, stretched 20s each, after reach rnd. Made a difference.

Then backsqt with 2rnd of 205 lbs x 10.
Then squat rack 285 at 4x10.
Called it good.

M/39/185/5-10

Results from today:
Front Sqt at 5x3.
Good warm up then worked form with Dave at beginning then started adding weight in rnds of 3 reps:
135-155-185-205-225-245, called it good.

Dave had good form with the knees over toes and a strong position. Lost some lumbar curve at the bottom due to muscle tightness in hamstrings, but all in all a good lifting day...


Comment #117 - Posted by: Matt A at May 13, 2014 8:01 AM

205
215
225
250
275

Comment #118 - Posted by: Jonblaze at May 13, 2014 8:44 AM

135
155
165
185
205

Comment #119 - Posted by: Andrew at May 13, 2014 9:26 AM

185-190-195-205-205

Comment #120 - Posted by: NickR at May 13, 2014 10:05 AM

M/34/5'7"/168
135, 165, 185, 215, 220 (pr)

Comment #121 - Posted by: Mark Salzman at May 13, 2014 10:16 AM

2014-05-13: 235. 200x1 on the minute for 20.
2013-07-10: 227,235x2 (135X20)
2012-06-07: 205,235f. Cool down: 8 rnds:800m/3X185#FS@35:00.
2012-02-13: 230 (137X10)
2011-09-04: 225 (135X15)
2011-01-04: 221 (135X12)
2010-04-28: 214 (135X10)
2009-11-30: 210
2009-09-15: 195
2009-06-23: 190
2009-05-04: 185

Comment #122 - Posted by: gs at May 13, 2014 12:10 PM

200, 215, 225, 235, 240

Compare to:
120607 - 200, 210, 220, 225, 230
120213 - 185, 200, 210, 215, 220
110904 - 185, 195, 200, 205, 210
110104 - 200, 205, 210, 215, 220
100428 - 185, 195, 200, 205, 210

Comment #123 - Posted by: B. Rhaly at May 13, 2014 12:35 PM

100 kg 5x

Comment #124 - Posted by: Mart Eykman (M/23/177cm/71kg) at May 13, 2014 1:46 PM

Big shout out to Nadia at Belltown Crossfit for hosting a great Level 1 course! Coolest location I've ever been in! Thanks to Kevin, Austin, and Chris for being great coaches! Thanks everyone!

Comment #125 - Posted by: Chris Warner at May 13, 2014 3:58 PM

115,135,155,185,205(pr) vs
115,135,155,175,200(pr) 6/23/09
115,135,155,175,195(pr) 5/4/09
115,135,155,175,185(pr) 3/27/09
95,115,135,155,175 8/20/07

been awhile...

1k row wu 3:59

Comment #126 - Posted by: kevin o at May 13, 2014 4:48 PM

73,4-83,1-87,3-89,6-91,5 kgs

Comment #127 - Posted by: lucio1928/42/182/98 at May 13, 2014 5:03 PM

Him
95
95
95
95
95

Her
65
65
65
85
85

Comment #128 - Posted by: Texas couple at May 13, 2014 5:41 PM

185 205 225 205 205. First time going heavier in a long time. Think my PR is 255.

Comment #129 - Posted by: ScottMacArthur at May 13, 2014 7:09 PM

135/155/175/185/135

Form started to break at 185

Comment #130 - Posted by: MAGNUS 28/5'8"/155 at May 13, 2014 9:07 PM

185
205
225
235 x 2
245 x 1

Comment #131 - Posted by: Kyle (M/36/5'10/207) at May 14, 2014 11:09 AM

185(5),195(5),205(5),215(5),225(5)

Comment #132 - Posted by: elove1 m/37/6'2/220 at May 14, 2014 6:52 PM

M 43/185/6'
155/185/195/205/215

Comment #133 - Posted by: Munster at May 14, 2014 8:53 PM

225
235
245
255
265 x 2+1

Comment #134 - Posted by: Chris Dudley at May 14, 2014 9:09 PM

85-95-105-115-125#

Comment #135 - Posted by: matt h 52 5'11" 182# 3.9.11 at May 14, 2014 10:29 PM

45 Minute CycleFit Class
Then 3 X 5
135# Front Squat
Then
30 K's to E's
then
25 PushUps

Comment #136 - Posted by: dyagg at May 15, 2014 5:19 AM

The level one course taught in Madrid (Singular Box) was awesome. Thank all the staff for those two days of learning. Unforgettable.

Comment #137 - Posted by: Carlos Rodríguez at May 15, 2014 7:26 AM

185-205-215-225-235 (PR)

35 y/o - 180 lbs - 5'10"

Comment #138 - Posted by: Carlos Alfonso at May 15, 2014 2:58 PM

M/24/5'11"/190

225-250-275-275-275

Comment #139 - Posted by: Miles Forks at May 15, 2014 3:55 PM


5/16/14 - 155, 165, 165, 165, 165, 165
7/10/13 - 155 straight thru (did 8x3). Just back to it after long break.

2/27/12 - 155 185 (2) 175 165 155
1/11/11 - 155 155 165 165f 155 155
4/28/10 - 115 135 135 135 135
Prior - 115 135 155 155 155 (1x on last set). Legs fried from 150 WBs yesterday.
Prior - 135 135 155 155 155

Comment #140 - Posted by: JonNYC xfit since 6/08 45/M/175/5'11" at May 16, 2014 8:54 AM

165
185
205
215
225 (3 rep PR!)

Comment #141 - Posted by: Adhish Chhabra at May 16, 2014 10:40 AM

135, 185, 205, 225, 245

Comment #142 - Posted by: Jamie m/185/35/5,11 at May 16, 2014 2:38 PM

I have not heard my results. Has any one else not heard yet too

Comment #143 - Posted by: alan brinley at May 18, 2014 2:36 PM

Thanks to Alaska Crossfit for hosting the CF L1 on short notice! The box and seminar staff were more than helpful! Great Class. Got the results today that I passed.

Comment #144 - Posted by: zforre07 at May 19, 2014 8:44 AM

5/19
185# all 5 sets. Did one MU in between each set.

Comment #145 - Posted by: Mike Scott M/47/5'9"/197 at May 19, 2014 3:35 PM

M/24/5'11"/190

225-250-275-275-275

Comment #146 - Posted by: MilesForks at May 19, 2014 7:03 PM

225-225-275-275-295 3RM PR!

Comment #147 - Posted by: Josh/21/176/5'6" at May 20, 2014 1:36 PM

155
175
185
205
215(f) x 1

Comment #148 - Posted by: BenH M/33/5'9/172 at May 20, 2014 1:44 PM

It was a great weekend in Madrid, the CF staff is FANTASTIC!! Thanks to all for all the knowledge rhat was shared!!

Comment #149 - Posted by: Érica at May 20, 2014 2:29 PM

185, 205, 225, 235, 245(f)

Comment #150 - Posted by: Manchild at May 21, 2014 5:58 AM

1 rep pr 235#
3 rep pr 215#

45 x 10
75 x 8
95 x 6
115 x 4
135 x 3
155 x 3
175 x 3
195 x 3
215 x 3

m/43/5'8/235

Comment #151 - Posted by: phat boi at June 16, 2014 3:31 PM

Front squat 3-3-3-3-3 reps

WOD 2 - for the 6 pm session
Mother's Day M.I.L.F. Workout
For time:
Med-ball clean, 100 reps
I want my six-pack back situps, 100 reps
Lunges, 100 reps
Front squat, 60 reps
*Split into teams of two, divide reps however strategized

Jesse 130
Erin Kav 140
Megan Kav 145
Binno 225
Jay 215^
Jacob 215^
Bubs 130
Erika 115
Ryan 255
Morrow 175
James 135
Tyler 45
Heather 75
Lauren 115
Alyssa 95
Jacqueline 120
Elizabeth 95

M.I.L.F. Workout
Chris/Anita 9:52
Pryde/Aaron 10:18
Ricky/Mrs. Carey 11:03
Jack/Mrs. Pip 11:32
Jason/Mr. Carey 10:53
Crystal/Katie 10:57

Comment #152 - Posted by: Champions Club at June 24, 2014 9:35 AM
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