June 16, 2014

Monday 140616

Snatch balance 1-1-1-1-1-1-1

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CrossFit Level 1 Certificate Courses: CrossFit Boston, CrossFit Hawaii, Get Lifted CrossFit, CrossFit King of Prussia, CrossFit Columbus, CrossFit Ethos, TNL CrossFit Tampa, CrossFit Federal Hill, CrossFit Mayhem, Cygnus CrossFit, Reebok CrossFit Cardiff, CrossFit Singular Box, CrossFit Dublin, Reebok CrossFit Officine, CrossFit Rocks, Reebok CrossFit MeWellness, CrossFit Arifjan.
CrossFit Coach's Prep Course: CrossFit Monrovia.
CrossFit Kids Courses: CrossFit Brand X, 810 CrossFit.

Enemy Mind by Ed Tseng - CrossFit Journal article [pdf]

Posted by Pukie at June 16, 2014 5:00 PM

Shouts out from Shanghai and China's first ever L1! so happy to be a part of it!

Comment #1 - Posted by: Ken C at June 15, 2014 5:22 PM

Amazing job putting on the Level 1 Cert at TNL CrossFit Tampa by Chuck, John, Leah, Katie, Todd, Sara and Adam. Couldn't ask for a more passionate and knowledgeable group of instructors.

Comment #2 - Posted by: Coop at June 15, 2014 5:28 PM

great to join this course.this is crossfit!

Comment #3 - Posted by: luke at June 15, 2014 5:37 PM

Great weekend with some fantastic coaches. Thank you so much Chuck and crew. You guys rock!

Comment #4 - Posted by: Jay at June 15, 2014 5:59 PM

Really enjoyed being a part of the first ever China lvl 1 class! Thanks Brett Fforde, Michael, Kevin, Juria, Vijay, WeiWoon, and the entire group of hosts, translators and classmates!

Comment #5 - Posted by: Mark McClain at June 15, 2014 6:12 PM

Had a great weekend! Can't wait to take all I've learned into the gym and put it to use. Thanks to all the amazing instructors. Looking forward to watching Greg at the 2014 Crossfit Games. Good Luck!!

Comment #6 - Posted by: Brooke at June 15, 2014 6:32 PM

Thank you so much Tampa Level One Staff for such an amazing weekend!

Comment #7 - Posted by: Erika at June 15, 2014 6:36 PM

need to do a HUGE shout out to the Crossfit KOP class. Denise and team were freaking AWESOME, thank you so much for an informative class and an experience i wont ever forget. Already bragging about it!

Comment #8 - Posted by: Lori at June 15, 2014 6:46 PM

Shout out to Chuck and the Tampa crew!!!! Made it so understandable and inspiring at the same time! Hope to join your European crew one day :) Thanks again Chuck, Leah, John, Todd (shit is it Chad or did one of the girls call u that today erroneously??!!), Sara, and Katie. You guys rocked!

Comment #9 - Posted by: Lindsay at June 15, 2014 6:55 PM

I would love to join

Comment #10 - Posted by: andre willis at June 15, 2014 6:58 PM

Thanks to Austin and team for the L1 at CFB! Great weekend!

Comment #11 - Posted by: Jeff B at June 15, 2014 6:59 PM

Had a wonderful weekend full of amazing knowledge. Tapped into muscle groups I now know exist :)
#thisIsSupposedToMakeMeCool :p

Ok ok enough fun:D

Really fun weekend! Thanks to Michelle, Abi, David,Margaux, Eric

Comment #12 - Posted by: Arianni Dubord at June 15, 2014 6:59 PM

Two days was just the beginning...

To the Tampa Crew; extraordinary job! Coaching staff was top notch in their knowledge transfer and class management.

Coach Chuck, you da man!
Coaches Todd and Sarah; thanks for all the cues! I learned more about myself in two days than I have in 6 months!

Comment #13 - Posted by: Zack at June 15, 2014 7:02 PM

Big thanks to the El Paso team!!

Comment #14 - Posted by: Mike at June 15, 2014 7:04 PM

This weekend at crossfit Boston and the coaches in the red shirts:) were amazing! I loved all of them! Very informative extremely engaging fun to listen to! I learned so much and I have gained the confidence to take crossfit to the next level!

Comment #15 - Posted by: Jen at June 15, 2014 7:05 PM

Had an epic weekend thanks to everyone at CrossFit KOP especially our coaches Denise, Chris, Megan, Gregg, Keith, and Amy!!!!! You guys rock!!!!

Comment #16 - Posted by: Paulina at June 15, 2014 7:30 PM

I cannot express enough gratitude for the Lv 1 Trainers at Mayhem this weekend! They were professional, humble, knowledgable, and a TON of fun! Rich and his crew at Mayhem showed us such great hospitality! I also enjoyed the time we got to spend getting to know the other people going through the course! Everything about this weekend was organized and thorough! Shout outs to... Russell "The Head Honcho" Berger, Ian "The Straight Leg DL Demo Dancer", Donny "The Don Juan of Motivation", Rich "The Fittest Froning", Donovan "The Don Juan of Hendersonville", James "Repping for New England", Ashley "Repping for the CF Ladies", Jeff "The Intern", and all the Dogs that gave us love! It was entertaining and educational!

Comment #17 - Posted by: Melody Young at June 15, 2014 7:51 PM

Un gran trabajo hicieron este fin de semana nuestros coaches latinoamericanos felicidades y gracias .

Comment #18 - Posted by: Lizbeth Contreras at June 15, 2014 7:52 PM

Crossfit TNL lVl 1 class was the best! All the trainers were awesome, extremely knowledgeable and sincere. I really hope I can meet with them again (regionals one day ;) ? ). I learned so much and I'm even more motivated to start teaching and doing better myself.

Thank you all again.

Comment #19 - Posted by: Catherine Brown at June 15, 2014 7:54 PM

Very knowledgeable and experienced coaches...professional abd personable. Crossfit Mayhem was amazing. The staff and facility was top notch... Great experience. Thank you for everything!

Comment #20 - Posted by: Russ B at June 15, 2014 8:12 PM

Muchas gracias a los coaches, gran trabajo, todas las explicaciones muy claras.
Excelente experiencia tomar el L1 en Cygnus con el equipo latino.

Comment #21 - Posted by: Negra at June 15, 2014 8:32 PM

Huge thanks to Crossfit Mayhem for hosting, and to Russell and his fabulous group of trainers for an amazing and educational (if somewhat humbling) weekend. Money well spent. I left feeling even more excited about Crossfit than I arrived (never thought that possible) and can't wait to use this experience to better myself and those around me!

Comment #22 - Posted by: Lisa at June 15, 2014 8:36 PM


Comment #23 - Posted by: Garrett at June 15, 2014 8:43 PM

Crossfit TNL Tampa was a AWESOME weekend!! I was highly impressed with the Crossfit training staff! All of them were extremely friendly and full of knowledge! The passion this crew had along with team-work they showed made the level 1 course a blast!! I personally appreciate the attention and details from each of you as I took something specifically from every single one of you over the weekend. Huge thanks to..........
Chuck Carswell
Leah Polaski
Katie pose
Todd Occhiuto
Sara Wilkerson
John Main
Gonna end on 11 CLAPS!!!!!!!!!!! BOOM

Comment #24 - Posted by: Chris Yancey at June 15, 2014 8:46 PM

It was great to have Chuck, Leah, Todd, Katie, John, Sara, and Adam as instructors for the L1 course in Tampa. Heavy loads of information and great workouts, and a lot of fun. When I hit my first muscle up it will be do to hard work and the instruction i received from them this weekend.
Great job! God Bless!

Comment #25 - Posted by: Christoph Nord at June 15, 2014 9:06 PM

La mejor experiencia de mi vida un excelente trabajo por parte de todos los profesionalisimos coaches y principalmente fuimos parte de una historia siendo el primer grupo 100% hispano

Comment #26 - Posted by: Luis LABASTIDA at June 15, 2014 9:23 PM

HUGE shout out to the CrossFit Kids Seminar Staff that put on this weekends course at CrossFit Brand X in Romona, CA.!!! Jon, John, Michelle, Connor, Camzin, Keegan, Jeff, and Mikki. I was blown away with how professional, personable, knowledgable, fun, engaging, and passionate these guys were about bringing CrossFit to the next generation. I could write pages of positive reviews, begging each and every L1 Certificated person, parent, affiliate owner or member, coach, PE Teacher, and Principal to go. But, I will boil it down to this: As nutrition is the foundation to anything we do in fitness and wellness across the lifespan.... I now believe that CrossFit Kids IS and SHOULD BE the foundation to everything we do in the rest of the CrossFit world! If your affiliate doesn't have CF Kids yet, get someone there! If your local school or school district doesn't have someone bringing CrossFit Kids into their PE programs there, fund raise for them, and get them to a CrossFit Kids Seminar STAT! CF Kids is not only the future of CrossFit going forward, but I think it can and should be the vehicle that drives health, wellness, and fitness for ALL of our kids from Kindergarten through 12th grade! In school and outside of it. Thanks SO much for an unforgettable weekend guys! Honored to be on this journey of helping Kids enjoy fitness for a lifetime with you! - Charlie

Comment #27 - Posted by: Charlie Weaver at June 15, 2014 10:12 PM

un excelente trabajo de todos los coaches, un gran equipo en todos los aspectos, me llevo una bonita experiencia en L1 gracias coaches y aparte de todo hicimos historia con ser el primer grupo de latinoamericanos.

Comment #28 - Posted by: David Flores at June 15, 2014 10:21 PM

Making history as the fist CFL1 totally taught in spanish with a complete latin american staff.
Latinoamérica haciendo historia. Gracias a Maggie, Gabo, Fer, Rich, Carlos, Pablo y Uriel por su tiempo y enseñanza.
Excelente curso, mejor comunidad.

Comment #29 - Posted by: Jeronimo Garcia at June 15, 2014 10:34 PM


Comment #30 - Posted by: Brett (25/M/188cm/79kg) at June 16, 2014 12:15 AM

Fantasticooooo!!!!Level 1 fantastico!Complimenti a Reebok Crossfit Officine Milano e a tutto lo staff Federico, Nolan, Chino, Peter, Andrea, Tony!!!!

Comment #31 - Posted by: Manuela at June 16, 2014 12:19 AM

Missunderstood what snatch balance is, so I did regular snatches. Did really bad today with low numers. Had some heavy squating and presses yesterday and it took its toll today...

Well, proceded with some cath up and did:

140610 - 10x5 OH-squats, managed 121Ibs, but failed at 135Ibs, four reps short.

140609 - 3 rds of row+burpees, TIME: 3:47

Comment #32 - Posted by: Tomas (Sweden) 40yo/177cm/70kg(155Ib) at June 16, 2014 12:47 AM


Comment #33 - Posted by: gb 46/m/71"/185# at June 16, 2014 3:02 AM

Gran fin de semana en Singular Box (Spain) con un excelente Staff de Coaches, espero poder volver a coincidir algún dia con Karl Steadman y su equipo; mil gracias por todo.

Comment #34 - Posted by: Antonio Barrera at June 16, 2014 3:08 AM

My appreciation cannot be fully expressed for the Fun, knowledge, camaraderie, and relaxation that aspired this weekend in Tampa during the Lvl 1 Certification. Chuck Carswell is just as fierce and cool in person as on his occasional tv appearances. The rest of the staff Sara, John, Leah, Katie, Todd, and Adam were great. They each brought their own excitement and spin to the learning which kept the attention of the crowd. Crossfit Marrero and any other box I go to that allows me to utilize my knowledge learned, will see a good representation of what you all have instilled. I hope to run into you all someday. THANKS AND GOD BLESS. "THE 11TH CLAP IS TO ALL OF YOU" lol

Comment #35 - Posted by: Emmanuel Dickson at June 16, 2014 3:35 AM

First 5x5 back squats at 175 pounds then WOD :

Comment #36 - Posted by: Jim K m/143/5'6"/38 at June 16, 2014 3:36 AM

Had an awesome weekend at KOP. Definitely learned a lot from the instructors. Thanks Denise for making things that much more entertaining and fun!

Comment #37 - Posted by: Ann E. at June 16, 2014 3:50 AM

Fantastic weekend at reebok Crossfit Cardiff for the L1. Matt Evans, Davs Dennis, Rob Lawson, Danny Watson and Gabe Subry are amazing coaches; they are all extremely knowledgeable, inspirational and great to get along with. Thanks guys 

Comment #38 - Posted by: Jessica Whiteman at June 16, 2014 4:09 AM



Comment #39 - Posted by: nutfam at June 16, 2014 4:11 AM

Gracias a todo el equipo de entrenadores de mi curso L1 en Crossfit Cygnus Mexico DF, que este fin de semana nos llevaron de la mano paso a paso y detalle a detalle. Gracias de nueva cuenta a cada uno de ellos en especial a Magui nuestra guía principal, a Fer, Rich, Gabo, Carlos etc etc, por la paciencia y la dedicación que se tomaron hacia con cada uno de nosotros. Nunca pensé que este curso fuera ser tan dinámico e instructivo. Espero y muy pronto poder llegar a su nivel, para de la misma forma retransmitirlo a mis futuros atletas.

Comment #40 - Posted by: Toño at June 16, 2014 4:35 AM

Had such a fun weekend at Reebok Crossfit Cardiff this weekend doing the Level 1. Learnt so much from all the coaches! Matt Evans, Dafydd Dennis, Gabe Subry, Danny Watson and Rob Lawson. Such a fun weekend and I already feel like my squat is better! Thank you!

Comment #41 - Posted by: Lisa Stokes at June 16, 2014 4:41 AM

3 rounds for time:
15 Hang Power Clean, 95#
15 Burpees

5:08 (pr by 0:32 over 130715)

Comment #42 - Posted by: Joe Northside m/35/70"/195 at June 16, 2014 4:42 AM

Had an amazing time at Crossfit Boston this weekend with the wickly talented L1 training staff! Learned so much, and realized I am capable of so much more than I ever let myself believe! Thank you Austin, Jenn, Lindsay, Jason, and Joe for the awesome training and wonderful stories, and forever memories. Thank you CROSSFIT BOSTON for your hopitality, use of space and equiptment! 3..2..1...BREAK! :-)

Comment #43 - Posted by: Danielle at June 16, 2014 4:44 AM

Had an outstanding experience learning from all of my instructors (Chuck, John, Leah, Katie, Todd, Sara and Adam). They were professional at all times and absolutely clear with every block of instruction. Thanks to CrossFit TNL for hosting and providing a great facility to train!

Comment #44 - Posted by: Rick Irvin at June 16, 2014 4:51 AM

The CFL1 weekend at CrossFit Mayhem was amazing. Russell, James, Donny, Ian, Ashley, Donovan, Jeff and Rich were all (some literally) superstars of coaching. If I were hand picking, I don't think I would have picked anyone different. I learned a LOT in two days and always felt like the coaches were there to answer and help and bring me in to the circle to work with me on my problem areas. Thanks for an amazing weekend and for the chance to work with some of the best people I could ever hope to be trained and coached by. Simply awesome.

Comment #45 - Posted by: Joe Cotter at June 16, 2014 5:05 AM

First and foremost, I have being CF-ing for 3+ years. My Coaches at Rogue (Columbus, Ohio) were absolutely amazing. Their outgoing personalities spread throughout the room and weekend. I was truly amazed. I cannot praise them enough. This course, with these coaches, is/are well worth the money. Highly satisfied. Highly recommend.

Comment #46 - Posted by: Ross Greer at June 16, 2014 5:18 AM

Had an awesome weekend at KOP! I learned a lot and the coaches were great! Truly inspiring people! Everyones sense of humor, especially Denise , really made for a fun weekend! Thank you! Looking forward to watching Gregg in the games!

Comment #47 - Posted by: Jena at June 16, 2014 5:32 AM

Squat cleans, 110#
Ring dips


140325: 11:12

Comment #48 - Posted by: Jim R/51/5'8"/157 at June 16, 2014 5:54 AM

Snatch balance
45, 55, 65, 65, 65, 65, 65#
Never did these before. Work form

For time
Thrusters 21-15-9
1 minute rest between sets
1:04, :51, :27 seconds

Ring rows 3x8
Weighted pull ups
5x15, 5x15, 4x20, 3x20, 3x20, 3x20, 3x20#
Strict hspu 3x3 on 1inch pad. Cannot break threw
Hspu on paralatte feet on Ghd 3x3
10 minutes double under practice

Comment #49 - Posted by: D.S. F 52/5'6/117 at June 16, 2014 5:58 AM

115#x1, 125#x1, 135#x1, 145#x1, 155#x1, 165#x1, 175#(f)
(2 min between sets)

Comment #50 - Posted by: MannyF m/43/72"/230 at June 16, 2014 6:21 AM

@ Jim R
nice job on the pr

sntch balance
85 X 3
100 1
focused on form
work in progress

Comment #51 - Posted by: Mike Andridge/44/5'8"/175 at June 16, 2014 6:23 AM

increíble curso e increíble equipo muchas gracias

Comment #52 - Posted by: jose at June 16, 2014 6:25 AM

45 x 1
55 x 1
65 x 1
75 x 1
85 x 1
95 x 1
105 x 1
115 x 0

Comment #53 - Posted by: BW at June 16, 2014 6:39 AM

Hey Todd, weight in the heels eh! lol

great course with very effective coaching. Plenty of great knowledge that was delivered perfectly.

Comment #54 - Posted by: Dave Pambianco at June 16, 2014 6:56 AM

Crazy awesome experience at CrossFit Mayhem!! Thanks to the host gym and all of the Staff!

Comment #55 - Posted by: Dawn at June 16, 2014 7:04 AM

Had an awesome weekend at the Laguna Hills, CA seminar! The entire level one staff was great and helped out a ton! Great times, great people. Loved it.

Comment #56 - Posted by: Ryan at June 16, 2014 7:52 AM

40, 45, 50, 55, 60, 65, 70kg (154#)

Comment #57 - Posted by: nathan m/34/5'10"/120kg at June 16, 2014 8:00 AM

Un excelente fin de semana,Maggie Gabo, Pablo, Uriel, Rich, Carlos, Fer... Gracias por transimitir su conocimiento y experiencia. un abrazo!!

Comment #58 - Posted by: Leonardo Zapata at June 16, 2014 8:00 AM

HICIMOS HISTORIA!!, Primer Level-1 Course totalmente latino! y MUY, MUY, MUY bueno, muchísimas gracias al staff a Coach Maggie, Gabo, Tarzan(Fer), Rich, Pablo y Carlos Por enseñarnos con amor y profesionalismo todo ese gran conocimiento mil gracias chicos! y Gracias CF cygnus, por convertir su box en nuestro hogar por un fin de semana! fué un curso y una experiencia EXCELENTE!


Comment #59 - Posted by: Marco at June 16, 2014 8:07 AM

absolute awesome weekend. Learnt a ton of stuff. Coaches were amazing, full of knowledge and made the lectures fun. Thanks crossfitcardiff

Comment #60 - Posted by: gemma at June 16, 2014 8:19 AM

still can't do overhead squat :\

Comment #61 - Posted by: Menno at June 16, 2014 8:29 AM

Had an amazing weekend at the CrossFit Kids Cert at CrossFit 810 in Grand Blanc, MI!! The trainers were very professional, knowledgeable, and energetic! My head is about to explode with all if the wonderful knowledge I have acquired. I can't wait to start our CFK program!!! Thank you Kelly, Liz, Erik, Jon, Tegan, and Jen! You guys are awesome!!!

Comment #62 - Posted by: Beka at June 16, 2014 8:30 AM


Comment #63 - Posted by: Jonblaze at June 16, 2014 8:31 AM

Crossfitkids is the best cert I have done so far...awesome weekend, awesome people doing awesome things !

Comment #64 - Posted by: Zeyna at June 16, 2014 8:34 AM

95-105-115-125-135-145-155, tried 165 but turned into an OHS didn't count it

Comment #65 - Posted by: benjamin at June 16, 2014 8:43 AM

135-155-175-195-195-205-215 (pr)

Comment #66 - Posted by: RFTroll at June 16, 2014 8:46 AM

135-155-175-195-195-205-215 (pr)

Comment #67 - Posted by: RFTroll at June 16, 2014 8:46 AM

135-155-175-195-195-205-215 (pr)

Comment #68 - Posted by: RFTroll at June 16, 2014 8:48 AM

Awesome CFL1 course with Mike and Team here in Laguna Hills, CA. Been Crossfitting for 2 years and learn't a heck of a lot. The Team was patient and very informative. (Jokes were funny too).

Good luck to all the trainers who will be participating in the games.

Comment #69 - Posted by: Priyesh Patel at June 16, 2014 9:16 AM

30-30-35-40-40-42-44(f) kg

Comment #70 - Posted by: Tony at June 16, 2014 9:58 AM

Awesome experience, thanks so much Chuck Classwell, Leah Polaski, Katie, John, Sara and Todd!! Ninja Coaches and Crossfit Masters!!

Comment #71 - Posted by: Rodolfo Alcedo at June 16, 2014 10:11 AM

Rowing Helen

3 rounds:
Row 500m
21 kb swings, 1.5
12 pull ups


Comment #72 - Posted by: Kevin C. (M/55/5'11"/174) at June 16, 2014 10:13 AM

@Joe and Jim- nice PR's this morning!

Comment #73 - Posted by: Kevin C. (M/55/5'11"/174) at June 16, 2014 10:15 AM

@Jim R - congrats on the pr!

@Mike Andridge - nice job today!

Comment #74 - Posted by: Joe Northside m/35/70"/195 at June 16, 2014 10:16 AM

La experiencia fue mejor de lo que esperaba. Un excelente trabajo y todo gracias a Karl Steadman y a su gran equipo, sin olvidarnos de los propietarios de SingularBox.
Espero haber aprobado!

The experience was much better than I expected. An excellent work thanks to Karl Steadman and his amazing team, also thanks to Singular Box's owners.
I hope I've passed the exam!!! Lol!!!

Comment #75 - Posted by: Jesús Daza at June 16, 2014 10:44 AM

@Kevin C - thanks, great job on Helen!

Comment #76 - Posted by: Joe Northside m/35/70"/195 at June 16, 2014 10:50 AM

Un excelente curso con todo el equipo Latinoamericano, gracias a todos por compartir sus conocimientos y experiencia!

Comment #77 - Posted by: Gabriela at June 16, 2014 10:50 AM

Hi, I'm Lance...and thanks for the awesome course at CrossFit King of Prussia. Great experience and very fun weekend!

Comment #78 - Posted by: Lance W at June 16, 2014 10:51 AM

Had an awesome weekend at the L1 training at Rogue/Crossfit Columbus this weekend! When I walked into my box this morning, I immediately went to working the muscle up progression (thank you Kevin Aillaud and Courtney Shepherd), when I got back home I started measuring my food (thank you Matt Chan), and I'm feeling it my legs BIG TIME but now have the best squats I've ever had - and will keep working my SQUAT THERAPY (thank you Jesse). Can't wait to continue learning and start sharing it with others! Thank you to the entire team - well done and an excellent representation of everything I've come to know and love about CrossFit.

Comment #79 - Posted by: Nicole W at June 16, 2014 11:09 AM

Such an amazing experience at Crossfit TNL for Level Cert this weekend, staff was AMAZING!! Thanks so much for the knowledge, support & entertainment!

Shout outs to Coach Chuck, Leah, Sarah, Katie, Todd, John & Adam

Xo <3

and ... Good Luck at The Games Leah :)

Comment #80 - Posted by: Nicole at June 16, 2014 11:10 AM


warmed up starting with pvc...bar...


Comment #81 - Posted by: mom to five at June 16, 2014 11:18 AM

Good times at the Tampa Level 1 Cert! Huge thanks to Chuck, Leah, Sarah, Katie, Todd, John & Adam. Couldn't have asked for a better group of trainers. CrossFit should be proud to have these folks representing them out in the world.

Comment #82 - Posted by: Greg at June 16, 2014 11:19 AM



Comment #83 - Posted by: Miles Forks at June 16, 2014 11:43 AM

Filtered. Again

Comment #84 - Posted by: Jim K. M/38/5'6"/143 at June 16, 2014 11:51 AM


Comment #85 - Posted by: H1 M/49/5'9/185 at June 16, 2014 11:52 AM

150, 160, 165(f), 165(f), 165(f), 165, 170

Compare to:
111117 - 135, 145, 155(f), 155, 160, 165(f), 165, 170(f)
110606 - 115, 115, 135, 145, 155(f), 155(f), 155
101012 - 160, 170, 180, 185(f), 185, 185(f), 185
100412 - 135, 150, 160, 170, 180, 190, 195(f)

Comment #86 - Posted by: B. Rhaly at June 16, 2014 12:00 PM


Comment #87 - Posted by: Brian at June 16, 2014 12:01 PM

@ joe n.
jim r
kevin c
nice job
i'm going to write those
wod's down for future use

Comment #88 - Posted by: Mike Andridge/44/5'8"/175 at June 16, 2014 12:06 PM

what a waste

Comment #89 - Posted by: Kri$ at June 16, 2014 12:10 PM

including my workup on this list, which is why there's more than seven lifts listed:
95-105-115-125-135-135-145-155-165-175(PR, slow on the way down)-180-185(f)

Comment #90 - Posted by: mlt at June 16, 2014 12:17 PM


Guess my sn@tch balance was better than expected! Fun skill, gave me confidence to go for some heavier sn@tches now.

Comment #91 - Posted by: Davis M/5'8"/170 at June 16, 2014 12:22 PM

This weekend was amazing at the CF Lv1 Training at Mayhem! Thank you for the gracious hospitality of the Mayhem staff! The instructors were all very knowledgeable, humble, and a lot of fun to work with! It was also nice to get to know the other people going through the course in the group sessions! Shout outs to...Russell "The Head Honcho" Berger, Ian "The Straight Leg DL Dancer", Rich "The Fittest" Froning, Donny "The Don Juan of Motivation", Donovan "The Don Juan of Hendersonville", James "Repping for New England", Ashley "Repping for the CF Ladies", Jeff "The Intern", and all the Dogs that gave us love at the Mayhem Box! The course was very thorough and professionally run! I am excited to continue to grow and learn more about CF!

Comment #92 - Posted by: Melody Young at June 16, 2014 12:24 PM


Comment #93 - Posted by: Eric Caron at June 16, 2014 12:36 PM

195 fail
215 fail
225 fail
225 fail
230 fail

Haven't done these in awhile; no PR today. But was good to grease the groove a bit.

Comment #94 - Posted by: Mel 41m/5'10"/180 at June 16, 2014 12:43 PM

My snatch is a weakness, my best being 60lbs, so I modified this to a bit...
snatch balance: 55lbs/3, 65lbs/3(f), 60lbs/3, 60lbs/3, 65lbs/3(1f), 65lbs/3(1OHS)

Must pratice some more, definitely made me feel more secure at the bottom.


front squat @85%(120lbs), 8 sets of 3reps, w/ 1 min rest inbetween.

made up Saturday WOD.
3RFT: 25 med ball cleans(10lbs)
800m run
time: 21:36

My poor legs...gotta love this stuff :)

Comment #95 - Posted by: Sarah Del Cid at June 16, 2014 12:49 PM

265 Fail

Comment #96 - Posted by: Joe DeGain at June 16, 2014 1:09 PM

El CF-L1 hispano en la Cd. de México, fue algo increíble. Una de las mejores experiencias de mi vida. Gracias a todos los coaches hispanos.

Comment #97 - Posted by: Felipe Ham at June 16, 2014 2:17 PM

Worked up to 195

Comment #98 - Posted by: Eric Elfenbein at June 16, 2014 2:55 PM

With dumbbells:


After that:

AMRAP in 7 min of burpees:


Comment #99 - Posted by: porffenton M/30/5'8"/150 at June 16, 2014 3:06 PM

@Mike A.- now that you have a rower, all kinds of possibilities have opened up for you!

Good job on today's.

Comment #100 - Posted by: Kevin C. (M/55/5'11"/174) at June 16, 2014 3:07 PM

125 - 135 - 145 - 150 - 160 - 175(pr) - 165

100 Double-unders for time

Comment #101 - Posted by: Joe Northside m/35/70"/195 at June 16, 2014 3:36 PM

@Joe-two PR's in one day. Sweet!

I will have to try the 100 double unders for time, just to see if I can come close to you. Great job.

@Jim K- just saw your PR today. Very nice!

Comment #102 - Posted by: Kevin C. (M/55/5'11"/174) at June 16, 2014 4:51 PM

135-155-165-175-185-195-200(PR) by 15#!
Doing the Burgner Warmup 2 - 3 times per week is paying off!
CFE Row WOD 3(1minute on,1 minute rest, 1 minute on, :45 rest, 1 minute on, :30 rest, 1 minute on :15 rest.)

Comment #103 - Posted by: Kurt M/40/185 at June 16, 2014 5:19 PM

Congrats on the PR's Jim K, Jim R, and Joe N!
Nice work D.S., Mike A, Kevin C!

Can't perform this movement yet, worked overhead squat form and some light shoulder press work after warm up. Not for time.

Comment #104 - Posted by: ChuckB M/56/5'11"/165 at June 16, 2014 5:37 PM

45-49-53,5-55,5-57,5-60(f)-60 kgs

Comment #105 - Posted by: lucio1928/42/182/98 at June 16, 2014 5:45 PM

40 50 54 58 58 58 60kg

Comment #106 - Posted by: felipe anselmo at June 16, 2014 5:47 PM

First time doing movement:


Comment #107 - Posted by: Brad B at June 16, 2014 6:00 PM

Snatch Balance: 95-115-125-135-145-155(f)-155(f)-155

Comment #108 - Posted by: Simon S at June 16, 2014 6:33 PM

205 - 210(f)

Comment #109 - Posted by: Seth H. at June 16, 2014 6:38 PM

Thanks to Denise, Amy, Megan, Chris, Keith Gregg at the King of Prussia Level 1 certification. What a professional staff. Cheers!

Comment #110 - Posted by: Jody at June 16, 2014 6:39 PM

I love the atmosphere in box,just like a huge family.

Comment #111 - Posted by: Min Chen at June 16, 2014 7:03 PM


It was actually much more complicated than that because some women at the Y kept walking right in front of me as I was about to do a rep, apparently unaware of the danger...

I ended up dropping 105 because I was focused on them, and that messed up my concentration. After some crummy attempts, I just started over from an empty bar and worked back up.

Actual weights were something like 100-105F-105-95-95-80-45-45-45-65-85-95-100-105-110-115, but who wants to type all that? :-)

Comment #112 - Posted by: BC (27/M/5'9"/140lbs) at June 16, 2014 7:24 PM


Comment #113 - Posted by: phill 37°21'41"N 118°23'43"W at June 16, 2014 9:09 PM


Comment #114 - Posted by: Jake Kiddoo at June 16, 2014 9:12 PM

Super grateful to the level 1 cert class at crossfit ethos. You were all encouraging patient enthusiastic and informative. My hamstrings have never been more sore and I can't wait to practice perfecting all my moves.

Comment #115 - Posted by: Marisol reed at June 16, 2014 9:42 PM

75, 85, 95, 105, 115(f), 105, 110, 110#
Completed on June 17; after doing WOD 140617

Comment #116 - Posted by: Hugh A (56yrs) at June 17, 2014 3:11 AM

crossfit L1 @ crossfit rocks best weekend I've had, can'twait for the next :)

Comment #117 - Posted by: Steven Chase at June 17, 2014 3:21 AM

60-65-70-75-80-85-90kg(New pr)

Comment #118 - Posted by: Dylan Fyfe/m/183cm/82kg/40yr at June 17, 2014 3:45 AM

Increíble experiencia en Madrid, Crossfit Singular Box!

Comment #119 - Posted by: Santiago Garabote at June 17, 2014 4:31 AM


Comment #120 - Posted by: Dave H (M/38/5'8"/146) at June 17, 2014 5:42 AM

bad day
65 x 5
95 x 5
105 x 5
115 x 5
125 x 3
135 x 3
145 F
145 F
need a lot of work with these

Comment #121 - Posted by: Bells at June 17, 2014 5:44 AM

set new PR for 100 DU's - 1:40

worked on snatch balance skill, all sets @ 135#

Comment #122 - Posted by: Silas (M/28/6'/170) at June 17, 2014 7:15 AM

35kg for practice...had a hard time dropping into the hole...if I'd gone heavier I'd just be pushpressing.

Comment #123 - Posted by: LiiT M/41/6'1"/195 at June 17, 2014 9:22 AM

Snatch, overhead squat, snatch balance: my nemesises. Nemisi? Whatever. I suck at them.


Comment #124 - Posted by: buffedout at June 17, 2014 9:38 AM

Thanks to kimo for hosting an awesome L1 at Crossfit Hawaii. Thanks Nadia, Doug, Austin and Kimo for reinforcing what I've learned so far, and opening my eyes up to a whole lot more.

Comment #125 - Posted by: Blake at June 17, 2014 10:04 AM


Comment #126 - Posted by: myles456 at June 17, 2014 10:15 AM


Comment #127 - Posted by: Brad H at June 17, 2014 10:29 AM

Shoutout to the L1 Tampa crew! You all were awesome. Thanks for sharing your time with us!!! I learned SO MUCH.

Comment #128 - Posted by: Emily O at June 17, 2014 10:41 AM

Excelente equipo! Les soy las gracias por dejarme una de las mejores experiencias al igual que el conocimiento pude obtener gracias a ustedes. Son un gran equipo y muy buenas personas! Muchas gracias a todos ustedes!! Saludos desde México :)

Comment #129 - Posted by: Claret Méndez at June 17, 2014 10:51 AM

Excelente equipo! Les soy las gracias por dejarme una de las mejores experiencias al igual que el conocimiento pude obtener gracias a ustedes. Son un gran equipo y muy buenas personas! Muchas gracias a todos ustedes!! Saludos desde México :)

Comment #130 - Posted by: Claret Méndez at June 17, 2014 10:52 AM

Worked up to 115#. Must go deeper.

Comment #131 - Posted by: John McDaniel M/49/167/5''11" at June 17, 2014 11:36 AM

The instructors at the Bridgeport seminar were awesome!

Comment #132 - Posted by: lierin at June 17, 2014 12:59 PM

Amazing weekend at Crossfit Hawaii! Thank you to a super knowledgable staff (Nadia, Kimo, Doug, & Austin) who made learning fun and interesting.

Comment #133 - Posted by: Michele at June 17, 2014 1:17 PM

Excelente curso Crossfit Level 1 en la ciudad de México, Totalmente recomendable....Saludos a todos!

Comment #134 - Posted by: Edgar Martínez at June 17, 2014 3:06 PM

Excelente curso de Crossfit Level 1 en la ciudad de México, totalmente recomendable...Saludos a todos!

Comment #135 - Posted by: Edgar Martínez at June 17, 2014 3:07 PM

205 rx'd

needs practice. Pretty much just throwing it up and then squatting

Comment #136 - Posted by: Tormod at June 17, 2014 3:58 PM

95#, 115#, 135#, 155#, 175#, 195#pr, 215#F, 215# F

Comment #137 - Posted by: Wolfgang 6'3/250# at June 17, 2014 4:02 PM

Thank you SO much to the instructors, Kelly, Erik, Jen, Teagan and Jon, at the CrossFit Kids course at 810 CrossFit this weekend!!! You guys were all seriously so inspirational! I cannot wait to put into practice everything you guys dished out over those two action-packed days. :) CrossFit Kids hands-down one of the coolest weekends I've ever had career-wise. Thank you also to 810 - Liz and Joe - for hosting. You have an awesome box and I can't wait to come by for a drop in!

Comment #138 - Posted by: Cassandra at June 17, 2014 5:09 PM

Gracias al primer equipo 100% hispano de certificadores de crossfit.....la verdad una experiencia inolvidable......nuevamente gracias por lo aprendido y a seguir haciendo q la cultura del crossfit llegue a todos......saludos desde cancun ELEMENT

Comment #139 - Posted by: adrian marchi aguilar at June 17, 2014 5:42 PM

Had a great weekend learning and doing everything at the level 1 cert in Columbus, Ohio

Comment #140 - Posted by: Jeremy Werner at June 17, 2014 6:41 PM


Comment #141 - Posted by: Dax at June 18, 2014 3:58 AM


Comment #142 - Posted by: Mart Eykman (M/23/177cm/71kg) at June 18, 2014 6:29 AM

entusiasmante.....crossfit L1 Milano una data che di sicuro ha cambiato il mio modo di interpretare il fitness...

Comment #143 - Posted by: paride at June 18, 2014 2:49 PM


Comment #144 - Posted by: Marty/160/5'7"/34/m at June 18, 2014 6:26 PM

CF Kids was by far the best cert I have attended yet. The HQ staff was incredible, professional experts!

Comment #145 - Posted by: Trisha Kutkiewicz at June 18, 2014 6:53 PM

A phenomenal weekend at CrossFit KOP at the L1 seminar. What an dynamic group of instructors who took the time to make us all better people. Denise kept us entertained while reminding us to keep the passion alive for why we CrossFit! Very inspirational. Megan gave perfect demonstrations of the movements and led valuable break out sessions. You definitely have an keen eye for movement. I will always remember how easy you made everything look. Someday I hope to be half as good! Keith, you are an amazing teacher and person. You are so knowledgable and gave powerful lessons on all the movements while never forgetting to keep it fun! Amy, you helped me get the start of the muscle up.....thanks for looking out! Chris thanks for keeping it so simple. I never thought learning the Deadlift could be so fun! Still smiling! Gregg...first good luck at the Games! You will rock it out! Full Snatch demonstration on top of a road median divider ...enough said! Amazing demos and thorough instruction. Thanks to all of you for a memorable weekend!

Comment #146 - Posted by: Sue K. at June 18, 2014 7:01 PM

95, 115, 135, 155, 165, 175, 185(f)

Comment #147 - Posted by: Mark Salzman at June 19, 2014 8:38 AM

65-75-95-100-105-110-115f(press to OHS)
500m row = 1:43.2

Comment #148 - Posted by: ART/M/45/5'5"/150 at June 19, 2014 10:29 AM

#CrossFit Monrovia #CPC

The hospitality of the owners of CrossFit Monrovia was mindblowing. Nicest people ever.

Thank you to Erik, Matt, and Dave for an amazing experience. Helping us hone in our skills is so valuable as a coach. Wonderful set of people who attended!!

Good Luck with the future guys!! Hope to see you guys again!

erik, rudy, ramy, johnathon, johnny, evan, jason, david, kaylor, abe, ......missing two?

You all are welcome at CrossFit HEL any time!

Comment #149 - Posted by: Allie at June 19, 2014 12:02 PM

#CPC #CrossFit Monrovia

Had an amazing time honing in my strengths and attacking my weaknesses with trainers erik, matt, and dave, and all the coaches there learning with me!

You all are all welcome at CrossFit HEL, thank you for being so awesome!

Comment #150 - Posted by: Allie at June 19, 2014 12:05 PM



Comment #151 - Posted by: orkun at June 21, 2014 12:16 PM

Una experiencia inolvidable, 100% hispano y con muchas experiencias por compartir, gracias por mostrarnos el valor de la comunidad, gracias Maggie, Carlos,Fer,Gabo,Rich,Pablo,Uriel por guiarnos en un fin de semana intenso. Gracias tambien a Iñaki por prestarnos su hogar Cygnus crossfit pero sobre todoooo gracias compañeros por compartir momentos que se quedaran grabados en nuestro Corazón.

Comment #152 - Posted by: Laura at June 21, 2014 9:26 PM

subbed power snatches

125, 135, 140, 145(f), 145, 145(f), 145

(145 is PR!)

Comment #153 - Posted by: Manchild at June 24, 2014 6:32 AM

Jamie 15
Mrs. Pip PVC
Marianne 25

10 AM: 1-arm dumbell snatch
Maria 5
Elle 5

Bubs 75
Binno 195
Ryan 195
Shannon 45
Em 85
Murley 85

11:45 hang power clean technique WOD

Aaron A 45
Ricky 105
Connor 60
Elizabeth 65
Erika 60
Jacqueline 70
Jason 125

Katie Shakes 35
Mr. Wonsil 15

Kroll 65 - hang clean
Pryde ?? - hang clean
Katie B 65
Mr. Carey 105
Jesse 80
Jay 135
Mrs. Carey 45
Lauren 115

Comment #154 - Posted by: Champions Club at June 24, 2014 10:01 AM

185 (pr)

A 10 pound increase overall from last time. Pretty happy with this.

Comment #155 - Posted by: Alton 34yo/M/5'11"/175lbs at June 27, 2014 5:09 PM

I had a great time doing L1 at CrossFit Hawaii at Hardass Fitness. Thanks Nadia, Kimo, Austin and Doug for everything. By the way, I passed <o/. Special thanks to Austin for the extra motivation on the WODs. Have a good one guys! Cheers from Brazil!

Comment #156 - Posted by: Adriano Teles at June 28, 2014 5:04 PM


Comment #157 - Posted by: Brad 33/M/6'3"/225lbs at July 2, 2014 6:07 AM

2014-09-19: 205. VJ's class
2011-06-06: 170X1. Felt good, 2nd WOD today.
2010-02-04: 160X3. Felt good.
2010-10-12: 160X1.

Comment #158 - Posted by: gs at September 19, 2014 5:13 PM

2014-09-19: 205. VJ's class
2011-06-06: 170X1. Felt good, 2nd WOD today.
2010-02-04: 160X3. Felt good.
2010-10-12: 160X1.

Comment #159 - Posted by: gs at September 19, 2014 5:14 PM

2014-09-19: 205. VJ's class
2011-06-06: 170X1. Felt good, 2nd WOD today.
2010-02-04: 160X3. Felt good.
2010-10-12: 160X1.

Comment #160 - Posted by: gs at September 19, 2014 5:14 PM


Comment #161 - Posted by: Doug at May 3, 2015 2:24 PM

subbed power snatched

105, 115, 125, 130, 135, 140, 145

Comment #162 - Posted by: Manchild at September 12, 2015 2:27 PM
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