June 30, 2014

Monday 140630

Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

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CrossFit Level 1 Certificate Courses: CrossFit Fort Stewart, NonStop CrossFit, Reebok CrossFit Bare Cove, CrossFit TNT, CrossFit Forever Strong, CrossFit Hampton Roads, CrossFit Roots, CrossFit HEL, CrossFit Oakland, Reebok CrossFit Plaza Condesa, Reebok CrossFit Louvre, Reebok CrossFit 33100, CrossFit Reebok Nuernberg, Reebok CrossFit FSF, Reebok CrossFit LifeSpark, Reebok CrossFit Asia, Reebok CrossFit Tuluka.
CrossFit Coach's Prep Course: Reebok CrossFit FSF, CrossFit Rocks, CrossFit South Flores.

Hip extension drill for the push jerk with Brett Fforde - video [ipod] [mov] [HD mov]

Posted by Pukie at June 30, 2014 5:00 PM

Had a phenomenal weekend at the CrossFit level 1 training (NONSTOP CROSSFIT) so much great information in Nutrition and functional movements ,Cardiovascular/ Respiratory endurance ,stamina, strength, flexibility, power, coordination, agility, balance, and accuracy ect. This open my eyes to see what fitness really is ! Had awesome instructors. They made it very simple to learn fundamentals of coaching and technique. Also met some good people at the same time!

Comment #1 - Posted by: Victor Sanchez at June 29, 2014 5:19 PM

I really enjoyed my Crossfit Level 1 Training @ Nonstop Crossfit this weekend. Jenni, Joey, Todd and Boz you guys were so comprehensive yet condensed with breaking down such valuable information for us. Thank you! The atmosphere you guys created was extremely fun and very conducive to learning. Thank you for such a great experience and equipping us with the basics to start a solid crossfit journey. Cheers to new friends, great trainers and great trainers in the making!

Comment #2 - Posted by: Kim Sealy at June 29, 2014 5:35 PM

I travel all the way from Puerto Rico and when I get there (@Nonstop CrossFit) I was nervous but Boz, Jenni, Todd and Joey they were mindful that everyone understood everything discussed. The community feeling was awesome. I just hope for my next certification that is them who are giving the course. I'll call them "The Fit-astic 4". To the NONSTOP Crossfit crew you guys were excellent hosts! Gracias por todo y hasta la proxima vez!

Comment #3 - Posted by: Rodolfo Farro at June 29, 2014 6:13 PM

This weekend was AMAZING! The coaches Matt, Cherie, Nicole, Zac, David, and Becky were all fantastic! Learning from them was a great opportunity. I had a blast this weekend with the rest of the crew that attended the Level 1 at Roots in Boulder! One of the many reasons I love CrossFit so much was exactly what this weekend was about, community!

Comment #4 - Posted by: Arlene Brugal at June 29, 2014 6:16 PM

What a Truly Great Experience at CrossFit Roots! I have been doing these movements for over a year now and the coaching, critiquing and motivation that this group brought was pure class. So much knowledge and experience in the group with Cherie, Matt, David, Nicole, Zac and Becky. I feel so much more prepared to advance my Crossfit life. Coaches, I cant thank you enough for everything.

Comment #5 - Posted by: Adam Burnham at June 29, 2014 6:51 PM

Had an amazing weekend at the level 1 training in Boulder, CO this weekend. Thank you to the awesomely wonderful staff and Crossfit Roots!

Comment #6 - Posted by: Ashly harpole at June 29, 2014 6:57 PM

Great weekend at crossfit TNT. Brought together and solidified all the bits and pieces I have been learning from crossfit. com the last two years. The awesome coaches created a great atmosphere that made the weekend fly by to fast. Looking forward to applying al the new info towards my training starting tomorrow .

Comment #7 - Posted by: hollyhog at June 29, 2014 6:57 PM

Learning from Austin, Miranda, Margaux, and Emily was a great opportunity over at CrossFit Oakland. Very fortunate and rewarding to have been coached by a whole lot of "fitness"! Amazing group of people.

Comment #8 - Posted by: Marko Cantero at June 29, 2014 7:29 PM

The seminar (CROSSFIT FOREVER STRONG) was SICK!I learned a ton from Eric, Katie, and Cameron and met a ton of cool people. Can't wait to take all the stuff I learned to my box!

Comment #9 - Posted by: Brian at June 29, 2014 7:36 PM

The seminar at Crossfit Forever Strong was awesome. Eric, Cameron, and Katie were amazing instructors. They had a ton of energy and knowledge. Can't wait to start applying it.

Comment #10 - Posted by: Jason Sanders at June 29, 2014 8:04 PM

Gracias por tan maravillosa experiencia!!! El nivel de los entrenadores fue increíble. Siempre bien predispuestos y con un nivel académico impecable. Ahora solo queda trabajar duro día a día para alcanzar ese nivel de instrucción. Nuevamente muchas gracias y viva el CrossFit y su comunidad!! Abrazo desde Argentina!!

Comment #11 - Posted by: Daniel Soutullo at June 29, 2014 8:06 PM

Una experiencia maravillosa!! Quiero destacar la excelente predisposición y el magnifico nivel académico de los entrenadores que impartieron el seminario. Ahora solo queda trabajar duro día a día para lograr dicho nivel de excelencia. Viva el Crossfit y su comunidad!! Abrazo desde Argentina!!

Comment #12 - Posted by: Daniel Soutullo at June 29, 2014 8:11 PM

Level 1 Training course this weekend at CrossFit TNT was terrific, thanks to some great instructors! Met a lot of nice athletes & I got a bonus of watching Jason teach Nadia some MMA basic moves during lunch break :).

Comment #13 - Posted by: Beth White at June 29, 2014 8:18 PM

I had a fantastic time on the Level 1 in Crossfit Lifespark Dubai. What a fantastic team! Positive, motivating and inspiring. I learnt so much and am very thankful. Great delivery of teaching points, clear, to the point and easy to understand. They created an awesome feeling of togetherness and community. As a newbie I felt totally at ease and not intimidated, and very comfortable to ask questions. Thank you again!

Comment #14 - Posted by: Sue at June 29, 2014 8:20 PM

I had a fantastic time on the Level 1 in Crossfit Lifespark Dubai. What a fantastic team! Positive, motivating and inspiring. I learnt so much and am very thankful. Great delivery of teaching points, clear, to the point and easy to understand. They created an awesome feeling of togetherness and community. As a newbie I felt totally at ease and not intimidated, and very comfortable to ask questions. Thank you again!

Comment #15 - Posted by: Sue at June 29, 2014 8:21 PM

I had such an amazing weekend at Crossfit Oakland with Austin, Margaux, Miranda, and Emily. They were entertaining and so clear. I feel as though I am truly prepared to take my personal training, and my coaching ability to the next level. Thank you for such a great weekend!

Comment #16 - Posted by: Sheene S at June 29, 2014 8:50 PM

The L1 at CrossFit Roots was so much fun. I felt very humbled by the entire experience. Learning more about the movements which I perform every day allowed me to be more "coach-able" as an athlete. All of the coaches were very well prepared and the 2 days ran smoothly and everything was organized well, yet not so organized that we couldn't have fun and work on things specific to the individual. I loved that we did everything with a PVC pipe because I could focus more on my body rather than the weight or the barbell. I recommend it to not only those aspiring to be coaches but athletes as well! As an athlete, I definitely corrected some serious issues I had with the squat. I can't wait to go to a group wod tomorrow and have a new perspective on the class structure as well as coaching methods!

Comment #17 - Posted by: Trisha Krystman at June 29, 2014 8:51 PM

Great times @crossfit Asia

Comment #18 - Posted by: jarrod at June 29, 2014 9:00 PM

Level 1 seminar @ Roots in Boulder, CO was a terrific experience, couldn't have asked for a better group of coaches

Comment #19 - Posted by: Tim at June 29, 2014 10:20 PM

Roots Level 1 --- a $10,000.00 education for $1,000.00. Well worth the time and Im renewed in my pursuit of Cross Fit and Health.

Comment #20 - Posted by: Brown at June 29, 2014 10:43 PM

I learned so much more in one weekend at Crossfit Roots than I thought possible. Such a great experience!

Comment #21 - Posted by: Luke at June 29, 2014 10:56 PM

un super weekend avec tout le staff Crossfit Mike, Peter, Marco et Matt et toute l'équipe de Crossfit Louvre qui nous a super bien accueilli. merci à Daniel et à Julian pour les traductions. merci aussi à tous les participants qui ont donné une énergie incroyable qui à permis de nous soutenir lorsque la fatigue se faisait sentir!

Comment #22 - Posted by: guillaume nordey at June 29, 2014 11:51 PM

Muscle snatch: 20kg-30-32.5-35-37.5-40(PR)
Power snatch: 30kg-40-42.5-45-50
Snatch: 20kg-30-35-40-45(2)

Comment #23 - Posted by: Brett (25/M/188cm/80kg) at June 30, 2014 12:36 AM

War ein Super Wochenende in Nürnberg!!! Hat viel spass gemacht mit euch, DANKE!!

Comment #24 - Posted by: Stefanie Rogers at June 30, 2014 2:12 AM

Steve, Drake, Fede, Ramon, Kat and Mac CrossFit Nürnberg (Germany). Danke für die sehr coole level 1 Schulung, den mega Spaß und die perfekte Organisation! You are the best, you are CrossFit ...

Comment #25 - Posted by: Jens Sauter at June 30, 2014 2:21 AM

Actually did the last class @ Fort Stewart at the beginning of the month and never made it online to say - thanks! So better late than never. Learned some new ways to talk about things that had been very helpful and the return to basics has got me thinking more carefully about my own movement too. Thanks so much to Chuck and the whole training staff who came down for that one!

Comment #26 - Posted by: Leisa at June 30, 2014 2:24 AM

Vielen Dank für das tolle Wochenende in Nürnberg (Germany) und ein kräftiger Applaus an die staff-crew Steve, Mac, Kathrin, Drake, Ramon und Federico und natürlich auch an die Helfer und die Teilnehmer! Wir haben so viele tolle Erfahrungen und neue Eindrücke bekommen und konnten wirklich viel über Techniken, Ernährung und CrossFit allgemein lernen. Ihr habt das alles toll organisiert und für die Gruppe strukturiert. Ich bin sehr froh, teilgenommen zu haben.
You all did a very good job! Great capable Team, hope to see you all again! Tschüß, ciao, bye, cu - Grüße Jenni

Comment #27 - Posted by: Jenni S. at June 30, 2014 3:09 AM

65-75-85-95-95 pounds
75-85-95-95-105(f rep2)

Comment #28 - Posted by: Jim K m/145/5'6"/38 at June 30, 2014 3:27 AM

Moin, das war ein sehr gutes Seminar @ CrossFit Nürnberg. Hat Spaß gemacht. Danke an alle Coaches. Und Steve: I want to see your GrandPa-Monstertruck in 30 years 😉

Comment #29 - Posted by: Sebastian S. at June 30, 2014 3:31 AM

Thanks to all the seminar staff Chuck, Jobts, Stacy and Simon for their excellent way of passing on the knowledge to us, and thanks to Reebok CrossFit Life Spark for hosting this course, during two days we’ve learned a lot and gained a great amount of experience in CrossFit, I am honored and happy to meet such great people with great sprite and I can’t thank them enough for their effort in teaching us the correct way to practice and train CrossFit.

Comment #30 - Posted by: Mohammad alqaderi at June 30, 2014 3:32 AM

Es war ein Hammer Wochenende mit Steve, Drake, Mac, Ramon, Federico, Kat. Ich habe sehr viel aus dem Level 1 Seminar mitgenommen. Es waren zwei Tage CrossFit pur! Danke für die tolle Erfahrung!
Hope to see you all again!

Comment #31 - Posted by: Michael Block at June 30, 2014 3:33 AM

I had a fantastic week-end in CrossFit Louvre PARIS (F). Thank to the L1 staff for their explanations, kindness, and big up to the RCFL crew!!

Comment #32 - Posted by: Honore at June 30, 2014 3:38 AM


Had a break through today in getting under the bar on the full, as opposed to doing a power with an overhead squat.

Comment #33 - Posted by: EricS M/33/5'10/175 at June 30, 2014 4:28 AM

deloading this cycle, back at it on Wednesday

50-40-30-20-10 reps for time:


Comment #34 - Posted by: Joe Northside m/35/70"/195 at June 30, 2014 4:56 AM

I will be doing this WOD instead:

"Hotshots 19"

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Let's take a moment in remembrance of these 19 heroes. For those who made the ultimate sacrifice.


Comment #35 - Posted by: Mike Atlanta, Ga at June 30, 2014 4:59 AM

Had a amazing weekend at CrossFit FSF. Many thanks to the great guys Nolan, Hamish, Wesley and the whole crew who made this possible. I learned a lot and got totally addicted to this fascinating way of life; CrossFit!

Comment #36 - Posted by: Ronald at June 30, 2014 5:16 AM

ms 65 75 85 90 (slight knee bend) 90
ps 90 90 95 100 100
ss 65 65 65 65 65
felt very good with technique and dropping under the bar happy with that
now to make up the swim wod

Comment #37 - Posted by: Mike Andridge/44/5'8"/175 at June 30, 2014 5:26 AM

Amazing learning experience at Crossfit Roots! The knowledgeable L-1 staff provided an educational weekend filled with knowledge, technique, while providing a stimulating and enjoyable learning environment.

Thanks to Cherie, Matt, Becky, David, Zac, and Nicole.

Comment #38 - Posted by: Steve Venable at June 30, 2014 5:49 AM

Gracias a Crossfit y al staff. Fue una experiencia increible donde aprendi y corregi muchas cosas con excelentes coaches.

Comment #39 - Posted by: Vicente at June 30, 2014 6:13 AM

Had a wonderful time at my level 1 (boulder) it was such an amazing experience and I learnt a ton about why we do certain movements and how to fix faults more effectively. The people were awesome, the staff knowledgeable and personable.

Thanks to Cherie, Matt, Becky, Zac, David, Nicole and especially to everyone at Roots.

Comment #40 - Posted by: Gabby at June 30, 2014 6:31 AM

Excelente capacitación!!
Muy bueno todo!!
fue un fin de semana increíble!!
Muchas gracias a todos!

Comment #41 - Posted by: martin at June 30, 2014 6:32 AM

Wow! This was an experience… Never been in a learning environment like this ever before. The energy and knowledge was amazing. Boz, Joey, Todd and Jenni you ROCK!!! Thx to Nonstop Crossfit for being such a great host!

Comment #42 - Posted by: Michael at June 30, 2014 6:43 AM

increible experiencia para sumar y aprender. lejos la mejor capacitacion, el nivel de los profes superlativo todos!!!!!!!!!!!!. gracias y aguante Crossfit.

Comment #43 - Posted by: ezequiel at June 30, 2014 6:55 AM

What a great Level 1 training class this weekend at Crossfit Forever Strong. I can't imagine a more fun, interesting group of coaches than Eric, Cameron and Katie.

Comment #44 - Posted by: Terry Monda at June 30, 2014 7:02 AM

Muscle Snatch: 95 100 105 110 115
Power Snatch: 120 125 125 130 130
Snatch: 115 115 120 120 130

Can't do regular snatches so it was mostly power and muscle for all. Hit a wall on the regular snatches but build back up.

Comment #45 - Posted by: BW at June 30, 2014 7:09 AM

115# Muscle Snatch
105# Power Snatch
95# Snatch (broken)
(max weights used)

good practice today

Comment #46 - Posted by: Silas (M/28/6'/170) at June 30, 2014 7:17 AM

Had so much fun at the CF L1 seminar held at Reebok Crossfit Lifespark. I would like to thank the coaches for delivering a seminar that was to the point and for making it a fun and enjoyable environment. Special thanks to Reebok Crossfit Lifespark for their warm hospitality. Salem

Comment #47 - Posted by: Salem B at June 30, 2014 7:31 AM

Supercooles Crossfit- Wochenende in Nürnberg! Danke an Steve, Drake, Mac, Fede, Ramon, Kat, Jamie!

Comment #48 - Posted by: LisaL at June 30, 2014 7:40 AM

Traveling so
Tabata Plyo
Alternating jump lunges 20/20/20/18/18/16/17/16
Speed skaters 22/22/22/20/22/22/21/21
Knees to outer elbow alt plank position
Unanchored sit ups no abmat 12/10/11/10/10/9/9/10
Jump squats 16/14/12/13/13/12/13/13

Comment #49 - Posted by: D.S. F 52/5'6/117 at June 30, 2014 7:55 AM

Super Wochenende bei Reebok Crossfit Nürnberg. Vielen Dank an alle Trainer :)

Comment #50 - Posted by: Manuel Walz at June 30, 2014 8:04 AM

Thanks for the great Level 1 Class at CrossFit Roots. Fantastic content, instruction and course. Thanks!

Comment #51 - Posted by: Tom Holcomb at June 30, 2014 8:21 AM

Thanks for the awesome instruction and Level 1 course at Roots!

Comment #52 - Posted by: Tom Holcomb at June 30, 2014 8:39 AM

Great group at CF TNT in MO and fantastic training Team. Learned a TON and had an awesome time doing so. Much appreciated!!! - PC

Comment #53 - Posted by: PC at June 30, 2014 8:43 AM


25:52 Rx'd


5 rounds for time:
225-lb. front squats, 5 reps
15-foot rope climbs, 5 ascents
Run 400 meters with a 45-lb. plate

Comment #54 - Posted by: Spencer C. Hendel at June 30, 2014 8:50 AM

Great weekend at Crossfit TNT. Coaches did a great job with all aspects of the course. Everything went so smoothly - the weekend just flew by. Thanks again!

Comment #55 - Posted by: Blaine at June 30, 2014 8:55 AM

El curso cumplió con mis expectativas! Estoy muy contenta! Hace 6 meses ni sabía que era crossfit y gracias a mi novio aprendí lo lindo que es ser una crossfitera hahaha!!! Y hoy me encuentro haciendo level 1 con gran felicidad!!!
Agradezco por este finde semana increíble y a todos los coach que cada uno por su parte me dejo algo de aprendizaje!!! (Maggie, lance, carlos, Adriana, Pablo, Pablo)

Comment #56 - Posted by: Valentina at June 30, 2014 9:24 AM


1: 30/35/40/45/50kg(fail-power snatch)
3: 45/50/55/60/62,5kg
5: 30/35/40/45/50kg

Comment #57 - Posted by: Przemek at June 30, 2014 9:41 AM

90 mountain climbers
10 kettlebell swings, 1.5
60 mountain climbers
20 kettlebell swings, 1.5
30 mountain climbers
30 kettlebell swings, 1.5


Comment #58 - Posted by: Kevin C. (M/55/5'11"/174) at June 30, 2014 9:50 AM

MSna 1's 30-40-50-52-56 kg
PSna 3's 40-42-44-49-46 kg
Sna 5's 30-30-35-34-32 kg

DU's/4 mile run

Comment #59 - Posted by: LiiT M/41/6'1"/195 at June 30, 2014 10:28 AM

I had a great time at the level 1 training with Eric, Katie, and Cameron at Crossfit Forever Strong! They shared great information, experience, and demonstrations. They were very helpful and the time was well spent. Great to work with groups all learning and making themselves better.

Comment #60 - Posted by: Jeremey L. at June 30, 2014 10:33 AM

M 43/185/6'
Ms 85/95/105/115/120
Ps 120x5
Snatch 65/70/75/80/85

Comment #61 - Posted by: Munster at June 30, 2014 11:19 AM

Did "Isabel" yesterday not having access to a pool... Ugh...more snatches today...crossfit=prepared for the unexpected.
Not too shabby!!!

Comment #62 - Posted by: Juggernaut_G1 at June 30, 2014 11:27 AM

Muscle snatch 95-125-145-125-95
Power snatch 95-125-145(f)-125-95
Snatch 95-95-95-125-135

Comment #63 - Posted by: MannyF m/43/72"/225 at June 30, 2014 11:37 AM

135,145,155,160x1,160x2 then drop set for 3 more

Comment #64 - Posted by: Kri$ at June 30, 2014 12:23 PM

Did the Yarnell Hotshots 19 WOD in tribute today at st. 9. 102 degrees. Ugh. Semper Fi.

Comment #65 - Posted by: ScottMacArthur at June 30, 2014 12:45 PM


115 all.

Comment #66 - Posted by: Miles Forks at June 30, 2014 12:54 PM

ms 30-35-40-43-45 kg
ps 30-35-38-40-40 kg
s 20-20-20-30-20 kg

Comment #67 - Posted by: Tonny at June 30, 2014 1:03 PM

Had an awesome weekend at the Level 1 Seminar at CrossFit Roots! The staff was amazing and were willing to help with any questions or concerns we had. You could tell they really cared about making sure we were learning and understanding everything they were teaching. Best experience ever!!

Comment #68 - Posted by: Heather Smith at June 30, 2014 1:07 PM

Austin, Mat, Gregg, Katie, and James killed it this weekend in Hingham. Great lectures and really tight presentation of information. Excellent examples of high level coaches just doing their thing. Would recommend CFL1 to anyone who has the resources to do so.

Comment #69 - Posted by: Eugene at June 30, 2014 1:14 PM


Comment #70 - Posted by: Heath M/43/6'/215 at June 30, 2014 1:33 PM

Snatches, a move I´m afraid of doing... This was really hard for me.

MS 88-99-110-115-121 (felt like I pressed a couple)
PS 88-99-110-121-127(f)
S 88-99-110-115-121(f, did only three)

Bear complex; five rounds of seven complexes

Comment #71 - Posted by: Tomas (Sweden) 40yo/5´10/157 at June 30, 2014 1:33 PM

Had a great time at crossfit roots. The instructors were knowledgable and well informed. I would have loved to see the look on the haters faces for the depth we went into technique...

I must say though, my car was totaled on the drive back home from crossfit roots. I must have been exhausted from the weekend.

Comment #72 - Posted by: Morgan Flaharty at June 30, 2014 1:40 PM

Snatches are an area where I definitely need work. I have the strength but the technique and mobility in my shoulders need improvement.

MS: 95-95-115-135-135
PS: 95-115-135-135-135
S: 75x5 for 2 rounds 95x5 for one broken round.

I have a very hard time staying balanced, maintaining good posture, and rotating my shoulders into the proper position for the catch.

Comment #73 - Posted by: Chris M/28/73"/185# at June 30, 2014 1:43 PM

MS- 115-115-115-115-115

PS- 135-135-135-135-135

S- 115-115-115-115-115

My third crossfit workout and first Snatch workout!
Haven't ever been to a box but seriously considering it!

Comment #74 - Posted by: Eddy J at June 30, 2014 2:15 PM

53M 6'2" 200lbs
Did 50 X 95lb thrusters + 50 pullups in 17 mins - alternating sets of 5-7. Work out in my garage - its 109 F. today here in Phoenix
Need to keep motivation up.

Comment #75 - Posted by: bobr at June 30, 2014 4:29 PM

135/145/135. Still need work on the full squat snatch!

Comment #76 - Posted by: Kurt M/40/185 at June 30, 2014 4:32 PM

MS: 95-100-110-115-125
PS: 95-115-125-130-115
S: 95-105-115-115(fail)-115

Comment #77 - Posted by: Simon S at June 30, 2014 4:42 PM

MS 65-75-85-95-100
PS 95-105-105-110-115f
Snatch 65-65-70-70-75

Comment #78 - Posted by: Bill at June 30, 2014 4:51 PM

23 m / 214lbs/ 5'10"

Ms- 85, 135, 135, 135, 135lbs
Ps- 135, 135, 135, 135, 135lbs
S- 135, 135, 105, 105, 105lbs

Comment #79 - Posted by: CoFitnessConsultants,LLC. at June 30, 2014 4:57 PM

Muscle snatch 1-1-1-1-1 reps (with some extra):

Power snatch 3-3-3-3-3 reps:

Snatch 5-5-5-5-5 reps:

Comment #80 - Posted by: Bo at June 30, 2014 5:36 PM

Muscle Snatch: 95-105-115-125-135x
Power Snatch: 145-150-155-165-170
Snatch: 155-155-135-135-135

4th and 5th set of Snatches was dicey.com/hold-on-for-dear-life.html

Comment #81 - Posted by: Coach Cam at June 30, 2014 5:41 PM


Muscle snatch(1x)-65-75-85-95-105
Power snatch(3x)-95-100-105-110-110

Comment #82 - Posted by: nutfam at June 30, 2014 5:44 PM

Messed up the rep scheme.. I did single reps for everything, oops

Ms: 45,95,105:115:125
Ps: 135,155,175,185f,185

Comment #83 - Posted by: Wolfgang 6'2/240# at June 30, 2014 5:59 PM

MS 115-125-135-140-145
PS 135-145-155-165-175
SS 135-155-165-174(f)-175

Comment #84 - Posted by: Eric Caron at June 30, 2014 6:02 PM

first snatch. form was difficult.

MS 30-40-40-40-40 kgs
PS 30-30-40-40-40 kgs
SS 30-30-30-30-30 kgs

Comment #85 - Posted by: Kav at June 30, 2014 6:17 PM

2 mile run....
5 X 5.....95# Snatch.
30 K's to E's.
Need to do more next time.

Comment #86 - Posted by: dyagg at June 30, 2014 6:17 PM

95 x 5x 1
95 x 3 /115 x3 x2
115 x5x 3/135 x2/ 115 x5

Comment #87 - Posted by: Ricardo at June 30, 2014 6:20 PM


115/125/135/145(2 reps-f)/135

95/105/110(3 reps-f)/110/115(3 reps-f)

Tweaked my lower back on set 4 of the power cleans--spooked me--so lowered to 135 and started light on squat snatches. Bad technique killed me on the rest.

Comment #88 - Posted by: buffedout at June 30, 2014 6:48 PM

Huge weakness for me. I have never done muscle snatch before. Power snatch is my best of the three. Squat snatch is brutal.

5x1 = 45/45/65/65/75
5x3 = 75/75/75/95/95 (had to release grip a few times)
5x5 = 65/65/65/65/65

Comment #89 - Posted by: BradB at June 30, 2014 6:50 PM

forever stong. i had an awesome time. katie,eric,and cameron did and excellent job. they left me wishing the class was longer than 2 days.

Comment #90 - Posted by: alan at June 30, 2014 7:18 PM



Comment #91 - Posted by: Ben S at June 30, 2014 7:46 PM

3x5 back squats, 160#
3x5 press, 100#

5 rounds
30 weighted overhead lunges (35#)
200m run
best round 2:12

Comment #92 - Posted by: Jim R/51/5'8"/156 at June 30, 2014 8:08 PM

Muscle: 75/95/115/135/150
Power: 115/140/155/165/170
S/S: 135/150/170/175/180


Comment #93 - Posted by: Derek Washington "DWASH" at June 30, 2014 8:17 PM

Muscle snatch 40-45-47,5-50-55 kg
Power snatch 50-52,5-55-57,5-60 kg
Snatch 45-47,5-50-52,5(x 4)-55(x1)

Comment #94 - Posted by: Pavel Stas' 32/90kg/181 at June 30, 2014 9:24 PM



Comment #95 - Posted by: David at June 30, 2014 9:44 PM


Muscle Snatch 115# (5X!)
Power Snatch 115# (5X3)
Squat Snatch to OHS 95# (5X5)

Comment #96 - Posted by: Brandon at June 30, 2014 10:30 PM

Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

Press Complex
19 reps @ 40kg
+ 5 PJ

Comment #97 - Posted by: JBR 38/5'9"/168# at June 30, 2014 11:27 PM

Ms-95 for all 5
Ps 95-95-115-135-135
Ss 95-95-95-95-95
Then emom
3 dl at 135, 3 box jumps 24
8 rds

Comment #98 - Posted by: Sebastian 45/6'2"/180 at July 1, 2014 6:36 AM


Comment #99 - Posted by: D.S. F 52/5'6/117 at July 1, 2014 7:49 AM

M: 20/30/40/40/40Kg
P: 30/40/50/50/50Kg
S: 20/30/40/40/40Kg


Comment #100 - Posted by: Sie at July 1, 2014 7:56 AM

Muscle snatch 65-75-85-95-100#
Power snatch 85-95-105-110-115#
Squat Snatch 65-70-75-80-85#
Full Squat Snatch technique is still new to me, but learning.

Comment #101 - Posted by: Hugh A (56yr/5'11"/175#) at July 1, 2014 8:04 AM

Muscle Snatch 1-1-1-1-1
115, 115, 120, 120, 125
Power Snatch 3-3-3-3-3
130, 135, 140, 145, 150
Squat Snatch 5-5-5-5-5
100, 110, 120, 130, 135(x4)

Compare to:
Pull Ups
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111004 - Squat Snatch on the minute for 15 minutes

Comment #102 - Posted by: B. Rhaly at July 1, 2014 2:57 PM

Muscle snatch 1-1-1-1-1 reps 95-100-105-110-115
Power snatch 3-3-3-3-3 reps 115-120-125-130-130
Snatch 5-5-5-5-5 reps 95-95-100-115-115

Then 181 burpee pullups for day 181

Comment #103 - Posted by: Jon Craig at July 1, 2014 3:43 PM

Need work in this area so I did OHS with bamboo pole then
Muscle snatch at 65-65-65-95-95-115
PS 95-95-95-65-65finished with more OHS practice.

Comment #104 - Posted by: ChuckB M/56/5'11"/165 at July 1, 2014 5:41 PM

2014-06-30: 140/150/150. "
2013-11-06: 135/140/135 (F145@4) *Rnd 1 bit of press, did not tap and go of multiples.
2011-10-07: 125/135/135

Comment #105 - Posted by: gs at July 1, 2014 6:01 PM

Tuve un tiempo fantástico en el Nivel 1 en Crossfit MEXICO. Lo que un equipo fantástico! Positiva, motivadora e inspiradora. He aprendido mucho y estoy muy agradecido. Gran entrega de puntos de enseñanza, claro, hasta el punto y fácil de entender. Ellos crearon una sensación impresionante de unión y comunidad. gracias a mis entrenadores en especial matt y joe! gracias crossfit!!

Comment #106 - Posted by: michael lopez at July 2, 2014 12:04 AM

MS 40kg on 30sec
PS 50kg on 1min
S 60kg on 3min
Unbroken, focus on mechanics

Comment #107 - Posted by: Dylan Fyfe/m/183cm/82kg/40yr at July 2, 2014 5:45 AM


Comment #108 - Posted by: myles456 at July 2, 2014 8:58 AM

Una experiencia excelente... con un nivel muy profesional y coachs muy dispuestos a enseñar... felicitaciones a la gente que hace posible esto.. abrazo largo

Comment #109 - Posted by: Pablo at July 2, 2014 10:44 AM

Getting to learn from Austin, Margaux, Miranda and Emily at Crossfit Oakland was an immensely rewarding experience. Met a lot of great people and downloaded a ton of knowledge! Well worth the price of admission.

Comment #110 - Posted by: Mox at July 2, 2014 1:11 PM


Deadlift 5 rep max - 370

Comment #111 - Posted by: Dave 31/6'/185 at July 2, 2014 8:12 PM

MS 75,75,75,75,80#
PS 95,95,95,95,100
SN 75,75,75,75,75
Need lots of work on form.

Comment #78 - Posted by: ART/M45/5'5"/150 at November 9, 2013 5:27 AM

MS 75,80,80,80,80
PS 95,100,100,100,100
SS 75,75,75,75,75
Forms still needs work!

Comment #112 - Posted by: ART/M45/5'5"/150 at July 3, 2014 6:28 AM

Had to bring my bumper plates into the globo. Like bringing sand to the beach.

Stayed light and just worked on technique.

MS: 65,65,75,75,85,85,95(F: pressed out), 85
PS: 85,85,95,95,95
SS: 95,95,95,95,95

The snatch is such a beautiful movement. I love that it takes a lifetime to perfect...and then some. A constant learning curve.

Comment #113 - Posted by: Matt Stringer M/35/5'10"/170 at July 3, 2014 6:56 AM

85-95-105-115-115 Pressed the last rep. :/
85-95-105-105-115 Last set, only one rep.

Comment #114 - Posted by: espmma at July 3, 2014 9:57 AM

MS: 95-115-135-140PR-145f
PS: 115-135-145-155-160f
SS: 95-115-135PR-145f

Touch and go, no drops. Almost missed the first and the last rep of squat snatch at 135. Small hand rip during this set; tried to tape it up, but was not able to get 145. Too painful to continue.

Comment #115 - Posted by: Mel 41m/5'10"/180 at July 3, 2014 1:26 PM

Nogmaals bedankt voor de geweldige ervaring, level 1 in Nurnberg! ongelofelijk veel bijgeleerd en fantastische coaches! CrossFit heeft een heel nieuwe betekenis gekregen, bedankt!

Comment #116 - Posted by: Steve Desender at July 5, 2014 1:28 PM

MS 95 throughout
PS 150 throughout
SS 150 throughout

Comment #117 - Posted by: Tormod at July 5, 2014 6:11 PM

A once in a lifetime experience, with the great Crossfit Level 1 course instructors Jobst Olschewski, Simon Jones, Stacey Lee Harris, and Chuck Carswell, you were such a patient, giving, and amazing coaches. Thank you for everything. Also, A special thanks goes to the Reebok CrossFit LifeSpark team for their hospitality and support. It was my pleasure.

Comment #118 - Posted by: Rana El Deeb at July 6, 2014 4:35 AM

Subbed dumbbell snatches, reps for each arm:


Worked on form mainly. The full squat snatches at 45 and 50 were a real challenge on my left arm. Managed to go through the whole thing, though. Can't complain.

Comment #119 - Posted by: porffenton M/30/5'8"/150 at July 6, 2014 11:16 AM


Comment #120 - Posted by: Manchild at July 7, 2014 2:02 PM

this seminar is the "best of the best"
thank you guys and thank you Cossfit

Comment #121 - Posted by: luc at July 7, 2014 2:18 PM

Snatch 3-3-3-3-3-3 reps

Aaron Sabal 65
Alyssa 35
Binno 155
Bubs 80
Carter 45
Elizabeth 75
Emma 100
Erika 55
Erin Kav 75
Jamie 35
Jason 135
Jay 125
Jennifer 60
JZ 85
Katie B 55
Katie Shakes 45
Kroll 60
Kyle 95
Lauren 70
Marianne 50
Megan Kav 40# db
Mr. Wonsil 65
Murley 85
Pudge 45
Tyler 70
Veronica 15
Wendy 65

Comment #122 - Posted by: Champions Club at July 8, 2014 10:47 AM

Had a wonderful time at the seminar. learned a lot and met great ppl while in Chandler AZ. Also received the great email saying i passed!!

Comment #123 - Posted by: Korey at July 9, 2014 9:55 PM

95-115-135-155-155(caught it with bent knees so this rep doesn't really count)

Comment #124 - Posted by: Josh/21/176/5'6" at July 15, 2014 2:40 PM


Comment #125 - Posted by: Doug at May 9, 2015 1:56 PM
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