August 11, 2014

Monday 140811

5 rounds for time of:
135-lb. overhead squats, 5 reps
10 toes-to-bars
40-lb. dumbbell hang squat clean, 15 reps
20 double-unders

Post time to comments.

Compare to 110511.

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CrossFit Level 1 Certificate Courses: NonStop CrossFit, CrossFit Atlanta, CrossFit Columbus, Reebok CrossFit One, CrossFit Carbon, CrossFit Belltown, Blue Star CrossFit, CrossFit Laval, CrossFit Thames, CrossFit B23, CrossFit Richmond, Reebok CrossFit BAZA, CrossFit Life Performance, Punk CrossFit.
CrossFit Level 2 Certificate Courses: Reebok CrossFit 3D, CrossFit Morristown.
CrossFit Kids Courses: Sumner CrossFit Elite, CrossFit STHLM.


Kipping pull-up fix with Cameron Soden - [video]


Dave Castro on the CrossFit Team Series - [video]

Posted by Pukie at August 11, 2014 5:00 PM
Comments

Melhor final de semana! passar esse dois dias absorvendo mais conhecimento, ainda mais sobre o CrossFit algo que faz parte do meu dia-a-dia! E que cresce cada vez mais aqui em Goiania e no Brasil!

Comment #1 - Posted by: Guilherme at August 10, 2014 6:06 PM

Awesome time at Reebok One this weekend. Couldn't be happier with my L1 experience.

Meeting Frodo was a huge plus!

Comment #2 - Posted by: Jeff at August 10, 2014 6:08 PM

Melhor final de semana que tive! Passar esses dois dias falando sobre CrossFit, aprendendo cada vez mais, ótimos professores, e alunos!!!!!!!!!

Comment #3 - Posted by: Guilherme at August 10, 2014 6:09 PM

Melhor final de semana que tive! Passar esses dois dias falando sobre CrossFit, aprendendo cada vez mais, ótimos professores, e alunos!!!!!!!!!

Comment #4 - Posted by: Guilherme at August 10, 2014 6:09 PM

I had the privilege to be a participant at CrossFit Atlanta this weekend and had a phenomenal time. I will always remember the staff and the community, such a great group of people to share this experience with.

Comment #5 - Posted by: James Byrnes at August 10, 2014 6:17 PM

Competition aside, If an adult male could deadlift 405 complete 100 burpees in a row and 20 pull ups would this be considered a fit male in the eyes of the crossfit community?

Comment #6 - Posted by: Buck at August 10, 2014 6:37 PM

Had a great experience at my L1 this weekend pass or fail I'm so trilled I did it .... Was a plus to meet garret fisher but all the coaches were awesome and thank you non stop crossfit for having us .... Excited

Comment #7 - Posted by: Jamie at August 10, 2014 6:38 PM

Fantastic Level 1 Course at CrossFit Carbon this weekend. The staff was dedicated, knowledgable and demonstrated virtuosity in teaching the fundamentals. I look forward to improving and helping coach others to improve their fitness.

Comment #8 - Posted by: William Strnad at August 10, 2014 6:42 PM

What a weekend! Thanks to Coach Joe and his team, Natosha, Steve, Nick, and Doug, and to host CF Carbon, for an amazing L1 seminar. I learned a ton, and feel really good about what I need to work on to become a better athlete. The attention to detail, professionalism, positivity and insistence in chasing down perfection in all things are what I will take with me as I learn to help other athletes. The course exceeded my expectations.

Comment #9 - Posted by: Hollis at August 10, 2014 7:02 PM

16:51

Scaled overhead squats to 42.5kg
Scaled hang squat cleans to 12.5kg dumbbells

Comment #10 - Posted by: Brett (26/M/188cm/80kg) at August 10, 2014 7:23 PM

I had a blast with the Atlanta crew this weekend. Such an amazing group of Level 1 participants...high energy all weekend. I wish you all the best of luck.

Thank You!

Mike G

Comment #11 - Posted by: Mike G at August 10, 2014 7:34 PM

Great job to the training crew at CrossFit Atlanta, I had such a great time and it was a wonderful learning experience!

Comment #12 - Posted by: Kelly Montross at August 10, 2014 7:43 PM

40 lb dumbells or 40 lbs total (2 20 lb dumbells)?

Comment #13 - Posted by: Anthony at August 10, 2014 8:23 PM

Awesome job to all the coaches at the cert at Crossfit Columbus (Rogue)..One heck of an experience learning from the best in the business and meeting such wonderful people within the crossfit community!!

Comment #14 - Posted by: AJ at August 10, 2014 8:37 PM

Lance, Jobst, Eric, Tefy and Ricardo...
Great team! Great people! Great coaches!
Tks a lot for this awesome weekend. Everything makes a lot of sense, now I've got to put the head back in place and start from the beginning.

Ricardinho (punk Crossfit), obrigado por me mostrar como um box deve ser! Forte abraço.
Daniele, obrigado pelas dicas, pela paciência e pela tradução!

Sucesso a todos e em breve nos veremos em algum Specialty course

Comment #15 - Posted by: Ricardo at August 10, 2014 9:21 PM

Thank you coach Jon, Meghan,Todd, John and Michele the CrossFit kids course was a great experience at Sumner CrossFit this weekend!

Comment #16 - Posted by: Barry at August 10, 2014 9:23 PM

@ Anthony

2 40lb dumbbells.

Comment #17 - Posted by: buffedout at August 10, 2014 10:02 PM

Had a great time at Miami Lakes, Non-Stop Crossfit. Chuck and the entire team was amazing. I'm very glad I took the Level 1.

Comment #18 - Posted by: Roberto at August 10, 2014 10:07 PM

Thank you Chuck (the man), Melody, Jenni, Garret and Chris and Nonstop Crossfit for level 1 Miami lakes! Had a great time, learnt a lot and took a lot away which I can use to coach others at Crossfit 7mile Cayman and help them because better athletes! Let me know if y'all are ever in cayman and we can do a beach wod together!

Comment #19 - Posted by: Angela at August 10, 2014 10:36 PM

Awesome weekend in Barcelona! Thank you Matt, Nolan and Fede for flying out and also Nono and Carlos...great team! Fede all the best with your kid!!!!

Comment #20 - Posted by: bmares m 184/86/27 at August 11, 2014 12:04 AM

i want to ask someone. could you help me ? today's wod includes W+M+G and it is 5 rounds ft. what about level-1 training guide that says w+m+g should be amrap 20 min. what should we do ?

Comment #21 - Posted by: ali at August 11, 2014 12:15 AM

Women's rx

24.55mins

Comment #22 - Posted by: JulieZA (F/30/145) at August 11, 2014 1:06 AM

Subbed the following due to logistics:

400m 45-lb sandbag carry
10 Toes to bar
15x35-lb. dumbbell hang squat clean
20 Burpees

43:21

Comment #23 - Posted by: gb 47/m/71"/185# at August 11, 2014 2:09 AM

Had an awesome time at CrossFitThames L1 this weekend! Huge thanks to McCoy, Tom, Matt, Simon & Jonny for a great experience

Comment #24 - Posted by: Haider at August 11, 2014 2:50 AM

3X5 Deadlifts @ 380 then:

23:04 with 95lbs OHS

@Ali: That breakdown in the Level 1 Trainer's Guide is just an example of variance. That was used to illustrate time vs task priority workouts while also illustrating how variance can apply to movements at the same time. Bottom line is that your imagination is the limit on the form Variance can take.

Comment #25 - Posted by: NickR at August 11, 2014 2:51 AM

@ali
I think it is relative, so 5 rounds for time should take around twenty mins give or take! If all G+M+W were twenty min amrap's then an aspect of variance is taken away so it is altered making it task orientated not time but the work period is relative! I think this is why but I could be wrong!

Comment #26 - Posted by: Alex clasper at August 11, 2014 2:51 AM

Had an awesome time at CrossFitThames L1 this weekend! Huge thanks to McCoy, Tom, Matt, Simon & Jonny and the other participants for a great experience!

Comment #27 - Posted by: Haider at August 11, 2014 2:59 AM

Awesome WOD!!

18:07 Rx'd

Comment #28 - Posted by: Stox at August 11, 2014 3:00 AM

What is the DB # for women Rx?

Comment #29 - Posted by: Brittany at August 11, 2014 3:18 AM

95# overhead squat
35# dumbbells

19:06

Comment #30 - Posted by: Joe Northside m/35/70"/200 at August 11, 2014 3:24 AM

Subbed the OHSs to 40# DB OHSs, rest as Rx'd. Got through only 3 rds in 19:31. Should've scaled to 35# DBs

Comment #31 - Posted by: porffenton M/30/5'8"/150 at August 11, 2014 4:18 AM

15'30 min RX

Comment #32 - Posted by: dbayer at August 11, 2014 4:26 AM

4 rounds (recovering from birth still - 4 months PP)
55-lb. overhead squats, 5 reps
10 toes-to-bars
25-b. dumbbell hang squat clean, 15 reps
20 double-unders

Toes to bar destroyed my abs...might have been too much with them all stretched out still :(

17:48

Comment #33 - Posted by: Kristina F/30/5'2"/122 at August 11, 2014 4:28 AM

Experiência inigualável... Treinadores alto astral, com muitas ferramentas e disposição à formação de novos profissionais... Um momento impar de fazer novas amizades e trocar aprendizagens!!!
Parabéns Equipe CrossFit, espero revê-los em um próximo evento!!!

Comment #34 - Posted by: Thiago Wanderley at August 11, 2014 4:35 AM

Scaled OHS to 45kg
Scaled DB's to be 10kg

18:01 (TTB are a work in progress)

Comment #35 - Posted by: joe e (M/18/6'1"/85kg) at August 11, 2014 4:42 AM

M/46/5'10"/205

3 rounds

5 125# OHS
10 toes-to-bar
15 30# db hang squat cleans
20 double-unders

13:12

Comment #36 - Posted by: nutfam at August 11, 2014 5:27 AM

What an amazing weekend at Non-Stop CrossFit with an even better staff. Thank you to Chuck, Melody, Jenni, Garret, and Chris for such a great experience overall!

Comment #37 - Posted by: Jessica Peralta at August 11, 2014 5:28 AM

What an amazing weekend at Non-Stop CrossFit with an even better staff. Thank you to Chuck, Melody, Jenni, Garret, and Chris for such a great experience overall!

Comment #38 - Posted by: Jessica Peralta at August 11, 2014 5:32 AM

70# overhead squat
25# dumbbells
20:21

Comment #39 - Posted by: D.S. F 52/5'6/117 at August 11, 2014 5:43 AM

as rx'd
20:25(22:56 last at 105 oh squat)

Comment #40 - Posted by: Bells at August 11, 2014 5:56 AM

Scaled dumbbells to 25 cuz that is as heavy as we have. scaled to 3 rounds cuz i feel like crap.

7:09

Comment #41 - Posted by: Dakota Aaron at August 11, 2014 6:03 AM

Had a blast with Mike G and his crew this weekend!! Their energy was thru the roof!! I will never look at kayaking again the same, thanks to Donny.

Comment #42 - Posted by: Jake at August 11, 2014 6:10 AM

F/44/5'6"/140

75# OHS
25# DB

24:12

DB Hand squat cleans weren't as hard as I thought, though used new 25's and it took longer than it did 4 yrs ago. Got unbroken DU's in the 4th rnd and 19 in the 5th--some sort of record for me!

Comment #43 - Posted by: mom to five at August 11, 2014 6:12 AM

Congrats @mom to five

Comment #44 - Posted by: D.S. F 52/5'6/117 at August 11, 2014 6:35 AM

23:39

Comment #45 - Posted by: BW at August 11, 2014 6:44 AM

As rxd 18:59. Squat cleans were the gasser on this one!

Comment #46 - Posted by: Kurt at August 11, 2014 7:14 AM

5 rounds
95# ohs 5 reps
10 toe to bar
30# db hpc
20 du
26:40
hit a wall on round 3
should have went up on the ohs
and used 20# db for the hpc

Comment #47 - Posted by: Mike Andridge/44/5'8"/175 at August 11, 2014 7:24 AM

16:22 subbed hang power cleans

Comment #48 - Posted by: Tyler Scott at August 11, 2014 7:32 AM

115-lb ohs
all else rx'd

33:12

should have scaled more... shoulders and grip is smoked.

Comment #49 - Posted by: Bosley M/37/72"/195 at August 11, 2014 7:38 AM

CF L1 at CrossFit Carbon was a great experience. Having great coaches makes all the difference.

Thanks coach Joe, coach Natosha, coach Doug, coach Nick, and coach Steve.

You guys rocked!

Comment #50 - Posted by: Al Navata at August 11, 2014 7:46 AM

Rx'd
19:56

Comment #51 - Posted by: Pavel Stas' 32/90kg/181 at August 11, 2014 7:55 AM

75 lb overhead squats
35 lb hang squat cleans
Single unders

21:05

m/27/5'9/150

Comment #52 - Posted by: Mike C m/27/5'9/150 at August 11, 2014 8:05 AM

75 lb overhead squats
35 lb hang squat cleans
Single unders

21:05

m/27/5'9/150

Comment #53 - Posted by: Mike C at August 11, 2014 8:06 AM

75 lb overhead squats
35 lb hang squat cleans
Single unders

21:05

m/27/5'9/150

Comment #54 - Posted by: Mike C at August 11, 2014 8:07 AM

Awesome time at L1 Columbus this weekend! Only negative was that the two days went too fast! Thanks to Joe and crew - including the third-fittest-woman-on-earth - as well as Rogue for hosting us in such an amazing space.

Comment #55 - Posted by: Aaron G. at August 11, 2014 8:21 AM

Truly humbled by the knowledge of McCoy, Tom, Matt, Simon & Jonny at the CrossFit Thames Level 1, you think your a big dog, smashing wods for fun, then you realise you have thrown technique out of the window and your on a one-way trip to injury town. I will truly take their comments on bored and work on them during technique sessions.

Thanks :)

Comment #56 - Posted by: James Perry at August 11, 2014 8:21 AM

M/41/5'10"/190

Scaled to 3 rounds:

14:17

~Never Quit!

Comment #57 - Posted by: Playoff Beard at August 11, 2014 8:27 AM

I was just at the Crossfit Carbon Level 1 seminar.

I just want to say these guys were all awesome. They all gave amazing lectures and helped me understand more about crossfit. I though I knew what Crossfit and fitness were before but these guys totally changed my point of view. In addition, I want to point out Natosha was amazing at helping me correct my form for squats. I have always had pain in my shoulders when trying to overhead squat so I just stopped doing it. Natosha showed me how I was doing it all wrong. With the corrections I no longer feel pain in my shoulders with the overhead squat. With Doug teaching the snatch he broke it down in a way I haven't seen before and showed me ways that I can make some huge improvements to get my PR higher. Nick was awesome with the kipping pullup. For the longest time I have only been able to put a few together, but he showed me some progressions to train at my box to help improve my kipping pullups. Steve gave an amazing lecture on what crossfit is as well as was great in pushing me during the workout. Joe was just awesome the whole time.

Thank you guys so much.

Comment #58 - Posted by: Teddy at August 11, 2014 9:06 AM

Modified to:

5 rounds for time of:
Air squats, 25 reps
10 toes-to-bars
95# bar hang power clean, 15 reps
20 double-unders

16:19

Comment #59 - Posted by: Kevin C. (M/55/5'11"/174) at August 11, 2014 9:10 AM

Amazing weekend at Crossfit Carbon! Thank you Joe, Steve, Nick, Natosha and Doug for sharing your knowledge and making me a better athlete.

Comment #60 - Posted by: Nicole at August 11, 2014 9:10 AM

@mom to five- nice job on the double unders!

Welcome back PB!

Comment #61 - Posted by: Kevin C. (M/55/5'11"/174) at August 11, 2014 9:12 AM

95lbs OHS
35lbs dumbell hang squat cleans

15:19

Comment #62 - Posted by: James M/32/5'7"/160 at August 11, 2014 9:15 AM

Scaled to 4 rounds:
95# pound Overhead squat, 5 reps
10 Toes to bar
35# dumbbell Hang squat clean, 15 reps
20 Double-unders

Time - 20:14

This was rough, but fun.

@Joe N. Good job on all 5 rounds sub 20 mins. I would of been pushing 25 mins to hit all 5. Exhausting.

Comment #63 - Posted by: Travis G M/5'08"/175/28 at August 11, 2014 9:22 AM

RX + 45lb DB. 14:17

Comment #64 - Posted by: Brady Mora at August 11, 2014 9:35 AM

Awesome time at L1 at CF Belltown. Nadia, Rory, Jesse, and Kurtis were all awesome. All I can think about is Rory's coaching advice to Ed (my workout partner) and helping me get my butt back first during the med ball cleans. He kept yelling "Give me the big butt, the big J-lo booty"! Needless to say I got my butt back!

Comment #65 - Posted by: Matt R. at August 11, 2014 10:28 AM

Big thanks to Joe, Jen, and Dennis for putting on an amazing Level 2 course. Those three were actually at my Level 1 in 2010 and it was a surprise and a pleasure to have them again for this course.

For anyone questioning whether the Level 2 is worth it or not, I highly encourage you to set aside your doubts and just check it out. I've been coaching full-time for several years now and feel confidant with my skills however learning from the HQ staff is both humbling and inspiring.The staff provides a standard of coaching that I aspire to and watching them do their thing is worth the price of admission alone. Luckily, you get that and much more.

Comment #66 - Posted by: Justin Doran at August 11, 2014 11:12 AM

Nice work @D.S., Mike Andridge, and Kevin C!

@Travis G - thanks, well done today!

Comment #67 - Posted by: Joe Northside m/35/70"/195 at August 11, 2014 11:29 AM

Rx'd - 3 rounds at 13:21. Pukie was hanging out so I gracefully DNC'd.

Comment #68 - Posted by: Matt von L (28/m/6'0"/200) at August 11, 2014 11:31 AM

scaled to 95 lb OHS
*5 Rounds
95lb OHS x 5
T2B x 10
40lb DBHSC x 15
DU x 20

Time: 18:35

Comment #69 - Posted by: Luis Mitchell JR. at August 11, 2014 11:35 AM

scaled to 95lb OHS

* 5 Rounds
95lb OHS x 5
T2B x 10
40 lb DBHSC x 15
DU x 20

Time: 18.35

Comment #70 - Posted by: Luis Mitchell JR. at August 11, 2014 11:37 AM

Rx'd 20;28 M/5'6/160/18yr

Comment #71 - Posted by: jhull at August 11, 2014 11:37 AM

26:00 Flat (no BS)

As Rx. M/37yo/170#. Agreed that the DB HSCs were terrible. Dubs sucked as usual. And my forearms, man!

Comment #72 - Posted by: Mike H at August 11, 2014 11:38 AM

23m14s

Scaled weights plus sub'd 20 tuck jumps for DU's

Comment #73 - Posted by: James Sibley at August 11, 2014 11:44 AM

Nice job mom to five
Joe N
Kevin C
D.S
Playoff Beard
and all the rest
those hpc's stopped me
in my tracks

Comment #74 - Posted by: Mike Andridge/44/5'8"/175 at August 11, 2014 11:54 AM

52.5# DB front squat
10 T2B
35# HSC
20 DU

15:55

Comment #75 - Posted by: Houck at August 11, 2014 11:57 AM

Big thank you to the staff that came out to Nonstop Crossfit in Miami Lakes for the Level 1 Cert class. Chuck, Chris, Jenni, Melody, and Garret gave their ONE-HUNDRED TEN PERCENT when transferring their wisdom and knowledge to us. Regardless of the results, I will cherish each aspect of Crossfit and wellness they shared with us this weekend.

Comment #76 - Posted by: Patrick S. at August 11, 2014 12:00 PM

25:03 as Rx'd. PR.

Comment #77 - Posted by: Michael m/51/5'9"/180/MI Survivor at August 11, 2014 12:14 PM

@Joe- thanks. Sub 20, with your scaling, is very impressive. Way to go!

Comment #78 - Posted by: Kevin C. (M/55/5'11"/174) at August 11, 2014 12:25 PM

Nice work usual suspects!

OHS still have flexibility issues
Scaled to:
25 LB OHS
35 Lb. Dumbbells
40 single under.
3 rounds 12:40

Comment #79 - Posted by: ChuckB 56/5'11"/160 at August 11, 2014 12:29 PM

23:25

Subbed 80lb Barbell Hang Squat Clean

Comment #80 - Posted by: Marshall` at August 11, 2014 12:36 PM

14:55 rx (45lb.dbs all I had) grip killer

Comment #81 - Posted by: kri$ at August 11, 2014 12:47 PM

19:39
#100 OHS and #35 dumbbells.
Rounds and reps as normal.
Whew! That got fun fast

Comment #82 - Posted by: EJB - m/22/5'10/150 at August 11, 2014 12:48 PM

as rx'd: 18:56

Comment #83 - Posted by: Casey Ray at August 11, 2014 12:56 PM

Accidentally used 45# dumbbells. Otherwise, as rx'd. Time - 15:53.

As expected, the meat of this was in the DB hang squat cleans - they were nasty. Broke them 10-5 after first round. All the rest unbroken, except for a couple DU misses. First OHS rep as squat snatch. Almost missed the last one - grip was just about gone. Good tough WOD.

Cash-out: 72 burpees.

Comment #84 - Posted by: Mel 41m/5'10"/180 at August 11, 2014 12:58 PM

Joe N. thanks, you to!
Kevin C., Mike A., Chuck B. Nice work all

Comment #85 - Posted by: D.S. F 52/5'6/117 at August 11, 2014 1:10 PM

My experience at the CF L1 training was something I would liken to summer camp (in a weird and awesome CrossFit way). Right off the bat the staff on site was very friendly and made sure to use participants names. They were welcoming and I could tell right away that none of them had an attitude like they were superior to us. This type of attitude smashes any egos in the room, creating an environment where people feel safe to learn. The lectures provided were well organized, easy to follow, and engaging. After day one I felt like I could have sat there for a few more hours because it was all so interesting. We were able to work out and watch the staff work out. As Crossfitters we know that this is a way to bond and it brought the group closer together and gave us even more proof that the staff knew what they were talking about. I enjoyed meeting new people in our small group break out sessions and fine tuning my movements while being taught where a coaches eye should go to ensure safety. By the end of the weekend, I was honestly a little sad to leave. This experienced expanded my love for CrossFit and my desire to learn more about what I love to do. Joe DeGain, Nick Tomlinson, Steve Haydock, Natosha Willhite, and Doug Zakaras made this weekend very informative, friendly, fun and memorable. Their enthusiasm for CorssFit and teaching others was visible and contagious and I appreciate their hard work very much.

Comment #86 - Posted by: Marty at August 11, 2014 1:12 PM

3 Rds
65 oh squat
Toes
35 lb DB hang squat clean
20 knee ups
11:10

Comment #87 - Posted by: Montana03 at August 11, 2014 1:17 PM

Awesome weekend at Crossfit Carbon! Big thanks to Joe, Steve, Natosha, Nick and Doug for sharing their knowledge and making me a better athlete.

Comment #88 - Posted by: nicole k at August 11, 2014 1:22 PM

17:54 Rx'd

30M/200#/6'2"

Comment #89 - Posted by: tnsurfer at August 11, 2014 1:33 PM

Rxd 16:54.

My increased focus on OH-squats after 14:2 paid off! DUs and T2B unbroken all rds as OH-squats first four rds.
Game plan was 3:20/round, so I got some time for rest the first four rounds, but then I failed on the last OHS and lost time (had to rest before new attempt).
Must say I'm impressed by the programing! Almost every WOD so far has pushed me way beyond what I thought I could do just a couple of months ago.
Also, this community makes me feel like I'm in a class with all the chearing and since I train alone in my garage it makes me push harder :) So thanks to you all!

Comment #90 - Posted by: Tomas (Sweden) 40yo/5'10/159 at August 11, 2014 1:42 PM

19:03 as RX'd. That sucked. No dropping weights at YMCA. No excuses though! Broke fourth set of OHS (hands slipping).

Comment #91 - Posted by: j5 at August 11, 2014 1:44 PM

15:12 rx (core is still feeling saturday)

Comment #92 - Posted by: Matt Lawrence at August 11, 2014 1:44 PM

19:08 RX

Comment #93 - Posted by: Arsenio Ivory at August 11, 2014 2:23 PM

Had an amazing time this weekend at the crossfit kids certification at Sumner Crossfit Elite in Sumner, Washington! Thanks to all of the coaches, Jon, John, Meaghan, Michelle and Todd?? No that's not right. But you all were amazing! Thanks to all of the kiddos that came out too! So much great info and I can't wait to start teaching the little ones!

Comment #94 - Posted by: Mego at August 11, 2014 2:39 PM

Rxd 16:32

Comment #95 - Posted by: Eric Caron at August 11, 2014 2:46 PM

Rxd 16:32

Comment #96 - Posted by: Eric Caron at August 11, 2014 2:48 PM

23:22.9
55# OHS
Knee tucks
20# DB
DU rx'd

Comment #97 - Posted by: Abby- F/27/135/5'7" at August 11, 2014 2:50 PM

Many thanx for an amazing Crossfit Kids seminar at Crossfit STHLM, Stockholm, Sweden.

Comment #98 - Posted by: Chrisotpher at August 11, 2014 2:56 PM

17:52
Scaled OHS to 115#

Comment #99 - Posted by: Nicholas (M/29/5'10"/190) at August 11, 2014 3:02 PM

65 ohs-5 reps
40's db hang clean-15 reps
20 du's
4 rnds- 26:17
Very very humbling.

Comment #100 - Posted by: Wolfman at August 11, 2014 3:14 PM

18:40
95#ohs
30# db cleans

Comment #101 - Posted by: Jlg-52/175-5'10" at August 11, 2014 3:25 PM

M 44/185/6'
Ohs @ #95.
15.41.

Comment #102 - Posted by: Munster at August 11, 2014 3:27 PM

I've been hitting it hard for 9 months going 3-4 days on 1 day off...its a crazy week w football starting and teacher inservice...i woke up at 4 am and still did not get it in!!!

I'm thinking I may need this week off but I always feel horrible for taking time away...any advice?

Comment #103 - Posted by: monty at August 11, 2014 3:51 PM

Rx 21:20
Used 45lb dumbells instead of 40's. That's all I had.

Comment #104 - Posted by: Heath M/43/6'/215 at August 11, 2014 4:08 PM

M/33/5'3"/155#
Rx'd: 24:00

Comment #105 - Posted by: Blake R at August 11, 2014 4:23 PM

32:00
95lbs
30lbs

Comment #106 - Posted by: Ragrvs at August 11, 2014 4:28 PM

Sigh, did a max 5x5 deadlift first...perhaps a bad idea?
As Rx except 35 dumbbells (all I had):
23:23

I was gassed te whole time, but kept on moving.

Comment #107 - Posted by: Bobbo at August 11, 2014 4:31 PM

22:39 as Rx'd

Comment #108 - Posted by: Jette M/ 175/ 71"/ 45 at August 11, 2014 4:31 PM

As rx'd 30:12
first 3 rounds in sub 12 but hit a wall on rd 4 and felt slow as molasses...

Comment #109 - Posted by: Benny B m/31/185/6'0" at August 11, 2014 4:52 PM

OS 75 lbs
DB 35
10 toe to bar
40 SU
21:49

Comment #110 - Posted by: Bill at August 11, 2014 4:54 PM

Traveling.
Great workout at CrossFit Terminus, Atlanta, Georgia.
Push Press 3-3-3-3-3
95#-105-115-125-135
High Clean 3-3-3-3-3
125#-135-145-155-165
Front Squat 5-5-5-5-5
155#-165-175-185-195

Comment #111 - Posted by: phill 37°21'41"N 118°23'43"W at August 11, 2014 5:06 PM

21:30
Last round did 60 su for du
All else rxd

Comment #112 - Posted by: hollyhog at August 11, 2014 5:07 PM

M/30/5'7"/165lbs

135 ohs
40lbs db each hand

Rx 19:32

Comment #113 - Posted by: cody seal at August 11, 2014 5:07 PM

Awesome weekend with the Reebok CrossfitOne trainers at CF1 training this weekend. A community that truly cares about fitness with a ton of passion in there hearts. A big thanks for sharing your knowledge and passion!

Comment #114 - Posted by: Angel at August 11, 2014 5:09 PM

Não poderia ter sido melhor!!!
É um sonho se tornando realidade...
Os coaches foram excelentes! Aprendi muito e trouxe pra casa não só conhecimento, mas novos amigos e ótimas experiências.
Obrigada aos coaches Tefy, Jobst, Ricardinho, Ricardo e Erik pela dedicação e por darem o seu melhor!
Grande abraço

Comment #115 - Posted by: Sara at August 11, 2014 5:10 PM

Only could fit in 3 scaled rounds of the awesome beast:

5x OHS @115#
10 T2Bs
10 45# hang db squat cleans
20 DUs

11:19

Thank you

Comment #116 - Posted by: mikeyb m/53/180 at August 11, 2014 5:13 PM

filtered

Comment #117 - Posted by: Mike Andridge/44/5'8"/175 at August 11, 2014 5:16 PM

First week to ever do cross fit, have never done some of these moves and learning in my own, but did 5x
OHS body weight
10 TtoB
15 25# hang squat clean
20 DU
29:50

Comment #118 - Posted by: Rob at August 11, 2014 5:26 PM

28:30
OHS 110#
36# hsc
2 rounds 15Du+15 simples(cuerda lenta) 3 rounds 20 tuck jump.

Comment #119 - Posted by: lucio1928/42/182/98 at August 11, 2014 5:36 PM

Im glad to see that everyone enjoyed there lv1 cert course but got to say my experience was outa this world got to learn alot of new stuff and meet amazing people got to learn amd hear from some of the best in the business garett fisher melody chuck cris and jenni amazing enery and crew dont know if all crews work as together as this group but main this group was the best in my eyes thanks for eveeything guys.

Comment #120 - Posted by: Rene Reyes at August 11, 2014 5:43 PM

Only got 4 rounds in before I pulled my quad doing overhead squats.

19:59

Comment #121 - Posted by: James L. M/38/5'10"/175lbs at August 11, 2014 5:46 PM

M/35/6'1"/190

Rx'd 3 rounds 19:53

Comment #122 - Posted by: NickName at August 11, 2014 5:59 PM

80# OHS
30# DBs

17:14

Comment #123 - Posted by: DLong M/39/5'10"/175 at August 11, 2014 6:04 PM

Rx'd

27 min

Comment #124 - Posted by: Cole at August 11, 2014 6:11 PM

Scaled, made it a 15-min AMRAP of
5 - 70# ohs, 10 t2b, 15 - 25# DB HSC, 200m row

3 rounds, 5 ohs, 10 t2b

rt knee only okay on ohs. otoh, 2nd round 200m row mostly done at 1:35-1:39 500m pace.

Comment #125 - Posted by: matt h 3.9.11 at August 11, 2014 6:13 PM

20:49

Comment #126 - Posted by: Jon at August 11, 2014 6:23 PM

Thanks to the guys at the L1 @ CrossFit Thames. Amazing weekend with awesome staff and a great bunch of people. Learnt so much and a great vibe to both days! Matt, Mcoy, Tom, Simon and Johnny, you guys rock!!!!

Comment #127 - Posted by: LeeH at August 11, 2014 6:27 PM

filtered again

15:53 w/ 45# DBs - oops

db squat cleans got nasty

Comment #128 - Posted by: Mel 41m/5'10"/180 at August 11, 2014 6:32 PM

My bread and butter movements. 11:07. Rx'd. M/17/5'10"/160

Comment #129 - Posted by: Tyler (Richey) Holley at August 11, 2014 6:36 PM

17:33
No dumbbells, did 135# Hang Cleans instead.
Sucked.

Comment #130 - Posted by: bostonboy94 at August 11, 2014 6:45 PM

10:12 rx

Holy forearms!

Comment #131 - Posted by: Logan Collins at August 11, 2014 7:31 PM

What an incredible experience I had this weekend at Reebok one in Canton Ma for my L1. The instructors were all at the top of their game and broke it all down and made it easy to understand. I cant thank them all enough.

Comment #132 - Posted by: Dan Moore at August 11, 2014 7:55 PM

17:21
2 rnds with 45lbs db
3 rnds 8reps at 45# 7 reps at 35# db

Comment #133 - Posted by: Jake Kiddoo at August 11, 2014 8:28 PM

At the Cape until Wednesday, did 140115 "Marguerita" instead RX'd 15:01

Comment #134 - Posted by: Matt Mucciaccio at August 11, 2014 8:29 PM

5 rounds for time of:
95-lb. overhead squats, 5 reps
10 knees to elbows
30-lb. dumbbell hang squat clean, 15 reps
20 double-unders

25:00

Legit double-unders

Comment #135 - Posted by: Sinal M/35/5'10"/212 at August 11, 2014 8:47 PM

23:27

75# OHS
10 T2B
15 - 20# DB HSC
20 - Lateral jumps over bar (no skipping allowed in my globo gym)

Comment #136 - Posted by: Boo Boo F/26/5'8/145 at August 11, 2014 8:54 PM

Subbed 115# OHS, 35# DB, otherwise as Rx'd:
21:35

Comment #137 - Posted by: Drew m/45/5'10"/160 at August 11, 2014 9:05 PM

No dumbbells so subbed 75 lbs barbell. Feeling good today and not a pr but 22:57 will do.

Comment #138 - Posted by: David Barnard at August 11, 2014 9:07 PM

Five rounds FT

5 95lb OH Squats
10 T2B
15 40# DB HSC
40 SU

16:45

Really proud of how hard I pushed!

Comment #139 - Posted by: Avi at August 11, 2014 9:24 PM

Amazing Crossfit Kids seminar i Stockholm, Sweden!! Many thanks to the Coaches, Kelly, Jen, Keegan and Connor, and our hosts at Crossfit Stockholm!!

Comment #140 - Posted by: Christopher Thynne at August 12, 2014 1:07 AM

5 rounds for time of:
95-lb. overhead squats, 5 reps
10 toes-to-bars
35-lb. dumbbell hang squat clean, 15 reps
20 double-unders

30:02

Comment #141 - Posted by: Hugh A (56yrs) at August 12, 2014 3:12 AM

5 rounds for time of:
95-lb. overhead squats, 5 reps
10 toes-to-bars
95-lb. barbell hang squat clean, 15 reps
60 single-unders

29:10

Comment #142 - Posted by: Rowan (M/49/5'5"/154) at August 12, 2014 4:00 AM

14:53

Comment #143 - Posted by: MikeyPaul at August 12, 2014 4:34 AM

M/5'11"/193/40

15:47

Comment #144 - Posted by: Jeff Chapman at August 12, 2014 4:53 AM

95 pound OHS/25 pound DB's HSC
22:10
M/5'10"/190/46
Thanks CFHQ!

Comment #145 - Posted by: Surfer at August 12, 2014 4:54 AM

pack scaled
3 rounds
18:36

Comment #146 - Posted by: Tonny at August 12, 2014 5:05 AM

65 lb OHS, T2B in doorway, 25 lb DB, stepups, 35:53

Comment #147 - Posted by: RussA at August 12, 2014 5:14 AM

pack scaled

three rounds

10.15

Comment #148 - Posted by: Marc 44/200/6' at August 12, 2014 6:44 AM

95# OHS
T2bs were not all legit
Hang squat cleans as rxd
40 single-unders

26:45

Comment #149 - Posted by: Matt J at August 12, 2014 6:51 AM

Scaled 95# OHS & 30# DBs
23:28

Comment #150 - Posted by: Dave H (M/38/5'8"/145) at August 12, 2014 7:00 AM

Obrigado pelo fim de semana de aprendizagem, obrigado pela paciência e pela determinação, pela energia e pelo conhecimento transmitido...Obrigado aos coaches Lance, Jobst, Eric, Tefy, Ricardo, Ricardinho (Punk CF) e Daniele.....

Comment #151 - Posted by: Douglas Girardeli at August 12, 2014 7:04 AM

Ouch. Did this on Monday, legs were still smoked from doing "Bulger" on Sunday.
33:28......
I want a redo!

Comment #152 - Posted by: Dan S m/26/170 at August 12, 2014 7:28 AM

One of my new fav WOD's! Just a little sore from doing 140809 yesterday morning, and 140807 Sunday.. Can't let myself to skip these complex WOD's though!

scaled to 115# OHS, & 35# dumbbell HSC
couldn't nail the 20 DU's unbroken today :/

25:53

Comment #153 - Posted by: Silas (M/28/6'/170) at August 12, 2014 7:36 AM

17:31

Comment #154 - Posted by: myles456 at August 12, 2014 8:17 AM

15:40
sub 135LB FS for OHS.

Comment #155 - Posted by: MAGNUS 28/5'8"/150-155 at August 12, 2014 8:40 AM

Rx
22:42
Those cleans were rough!

Comment #156 - Posted by: Gumby at August 12, 2014 9:05 AM

22:42 Rx

Comment #157 - Posted by: Gumby at August 12, 2014 9:08 AM

26:32

Comment #158 - Posted by: Fargingbastige (M/47/6'0"/198 at August 12, 2014 9:16 AM

m/51/5'5"/145#

scaled to 75# OH Squat and used 75# barbell for dumbells

22:50

Comment #159 - Posted by: kona cole at August 12, 2014 9:16 AM

What an amazing experience!! Best coaches ever!!! Chuck, Garret, Jenni, Chris and Melody! Thank you for your time and knowledge. Absolutely lucky just to have been partof this weekend. The group was so friendly!!

Comment #160 - Posted by: Elvia at August 12, 2014 9:55 AM

What an amazing experience!! Best coaches ever!!! Chuck, Garret, Jenni, Chris and Melody! Thank you for your time and knowledge. Absolutely lucky just to have been partof this weekend. The group was so friendly!!

Comment #161 - Posted by: Elvia at August 12, 2014 9:56 AM

28:02

Comment #162 - Posted by: Pacers at August 12, 2014 10:52 AM

55 kg ohs first was a power snatch than 4 ohs
17,5 kg dumbbells
in 18:44

Comment #163 - Posted by: phil verde- 34/80 kg/177 at August 12, 2014 12:19 PM

5 rounds for time of:
40kg overhead squats, 5 reps
10 toes-to-bars
40lb and 20kg. kettlebell hang squat clean, 15 reps
20 double-unders
19:01
closest pair is 24kg so alternated Kettlebells to counter imbalance.

Comment #164 - Posted by: JBR 38/5'9"/172# at August 12, 2014 1:04 PM

14:05 rx'd

Comment #165 - Posted by: Trevor 190/5'10"/29 at August 12, 2014 1:47 PM

24:05 rx'd
Heavy ohs and lack of grip at the end really slowed me down.

Comment #166 - Posted by: Martin at August 12, 2014 1:59 PM

#95 ; 25 minutes

Comment #167 - Posted by: GU997 at August 12, 2014 2:08 PM

35# DB

Comment #168 - Posted by: GU997 at August 12, 2014 2:09 PM

Awesome time at the CF Kid's Cert. Thank you Sumner CrossFit Elite for your hospitality. Seminar staff: Awesome as always.

Comment #169 - Posted by: Anson at August 12, 2014 3:16 PM

25'49 RX

Comment #170 - Posted by: Guy Dufour at August 12, 2014 4:04 PM

M/32/5,8/185

15:20 rx

Comment #171 - Posted by: david at August 12, 2014 4:40 PM

95lb OHS, 30lb dumbbells

29:13

Yikes.

Comment #172 - Posted by: BC (27/M/5'9"/140lbs) at August 12, 2014 4:47 PM

4 rounds
5 95# Thrusters
10 K's to E's
10 95# Hang Clean
20 Double Unders
13:59
Good Workout

Comment #173 - Posted by: dyagg at August 12, 2014 4:59 PM

12:25 for 3 rds: 95lb ohs, 10 t2b, 15 35lb db g2oh, 60 single unders. 500m row wu 2:03

Comment #174 - Posted by: kevin o at August 12, 2014 5:08 PM

20 # DB
65# OHS
27:41

Comment #175 - Posted by: Cyndee K at August 12, 2014 5:24 PM

2KB 16kg overhead squat - 5
10 - toes to rings
15 - 1sr round 20kg KB...kicked my ass scaled to 16kg and determined to finish
20 - DU

33;10...awesome work out fist time doing over head squat

Comment #176 - Posted by: Manny Da Rosa M/185/5-11/46 at August 12, 2014 5:27 PM

18:52
did half with 35# dumbbell and half with 45#

Comment #177 - Posted by: Brad H at August 12, 2014 6:41 PM

M/28/5'10/185

26:00 subbed 95# barbell for dumbells

Comment #178 - Posted by: Brent M at August 12, 2014 9:45 PM

18:17 as rx'd

Comment #179 - Posted by: TD at August 12, 2014 10:11 PM

60kg squats
Toes to bar strict
18kg dumbbell hang squat cleans
40 single unders

4 rounds only
32:50

Killed me. Gotta learn how to progress with squats and double unders...

Comment #180 - Posted by: CKK at August 13, 2014 4:34 AM

m/240,6'4/60
5/65 lb ohs
10/t2b
15/12k db hsc
60 su
21:41

Comment #181 - Posted by: Doug at August 13, 2014 6:24 AM

20:57

Comment #182 - Posted by: Slavo at August 13, 2014 6:37 AM

115lb Overhead Squat
15lb dumbell Cleen

32min

Feel strong.

Comment #183 - Posted by: Ricky at August 13, 2014 7:13 AM

M/36/6'3"/200
12:47 (PR)
Previous:
14:15

Kristan beat me...

Comment #184 - Posted by: Ben S at August 13, 2014 7:22 AM

F/29/5'3''/130

5 @ 65# overhead squats
10 V-ups for the toe-to-bars (no bar available)
15 DB hang squat cleans @20#
40 single-unders

5 rounds in 14:28

Comment #185 - Posted by: JLazcano at August 13, 2014 7:59 AM

No clue on my time - only had to break up the squat cleans into 2 sets after the 1st round (forearms were beat)

Dropped to 115 for overhead squat fro rounds 3-5

Comment #186 - Posted by: Jdhyani at August 13, 2014 8:13 AM

Awesome WOD, very challenging and those DB HSC's were killer! My legs were twitching as I foam rolled them after the workout!

25:18 RX'd

Comment #187 - Posted by: Josh at August 13, 2014 11:37 AM

Overhead Squat 5,5, 3,3,2,2

5 rounds for time of:
40 kg overhead squats, 5 reps
10 toes-to-bars
15 reps 24kg kettle bell swing
60 single unders
12.min 08

Comment #188 - Posted by: Richard Jones at August 13, 2014 12:33 PM

Sub 35# DB (no 40 available)
26:25

Comment #189 - Posted by: H1 M/50/5'9/185 at August 13, 2014 1:37 PM

16:26 Rx and 45lb Dumbbells.

Comment #190 - Posted by: Jon Christoff at August 13, 2014 7:47 PM

2014-08-14: 15:48. Sub 115,20,40 singles.
2011-05-11: 18:58. Rnds@3:17-4:15. Sub 40 singles.

Comment #191 - Posted by: gs at August 14, 2014 6:38 AM

I had my L1 at Reebok CrossFit One @ Canton, MA. It was an amazing experience, great staff! I had a great time, it just promoted a great atmosphere to learn. Seeing Frodo and Gandalf was great... I could do without the Beiber haha.

Comment #192 - Posted by: Eladio at August 14, 2014 7:14 AM

18:20 rx

Comment #193 - Posted by: Kevin Aillaud at August 14, 2014 10:09 AM

Men's Rx: 28:07

Comment #194 - Posted by: DannyBluePants at August 14, 2014 12:57 PM

scaled to 4 rounds unless otherwise noted
range of motion on toes to bar also scaled

Megan Kav 12:50 (45/15#)
Marianne 15:01 (35/20#)
Lil Kim 16:46 (45/20#/s)
Aly 18:42 (55/25#)
Maria 8:38 (pvc/10#)
Elle 8:43 (pvc/10#)
Murley 13:31 (75/25#) - 5 rounds
Bubs 16:20 (75/20#) - 5 rounds
Shannon 16:01 (75/25#) - 5 rounds
Alyssa 5:10 (45/20/s) - 2 rounds
Jason 12:37 (115/40#)
Aaron A 13:04 (10 pound plate/15#/singles) - 5 rounds
JZ 13:15 (45/25#) - 5 rounds
Ricky 13:43 (95/25#) - 5 rounds
Sabal 15:36 (95/35#)
Erika 7:23 (65/20#) - 2 rounds
Jennifer 8:09 (45/15/s) - 2 rounds
Elizabeth 7:47 (75/20) - 2 rounds
Pryde 15:09 (15/35#)
Jacqueline 17:15 (75/25#)
Katie B 7:14 (35/25#) - 2 rounds
Tyler 8:14 (35/20# hps/s) - 2 rounds
Crystal 11:56 (pvc/10/s)
Heather 13:31 (25/10#/s)
Aaron Sexton 15:36 (14:32 (65/25#) - 3 rounds
Collin 14:26 (75/35#) - 3 rounds
Mrs. Pip 13:45 (35/15#/s)
Mrs. Carey 12:55 (35/12#/s)
EP 15:55 (45/15#/s) - 5 rounds
Emma 14:19 (75/25#)
Lauren 14:28 (65/20#)

Comment #195 - Posted by: Champions Club at August 14, 2014 5:23 PM

15:05

Posted workouts and loads.

Comment #196 - Posted by: Ben at August 14, 2014 7:17 PM

M/5'11" 208 lbs . Sub 125 lbs for OHS.
17:40..

Comment #197 - Posted by: Kwaney at August 14, 2014 8:51 PM

Our team did a great job in the CF BAZA last weekend. Thanks for Karl, Sweet Drake & Wes Bratan, our interpreters Olya & Dimon.
Ps: My core will remember that weekend!

Comment #198 - Posted by: Ivan at August 14, 2014 9:55 PM

5 RFT-

5 OHS @ 100#
10 T2B
15 db sq cln @ 25# DBS
60 single unders

16:47

Comment #199 - Posted by: ART/M/45/5'5"/152 at August 15, 2014 7:20 AM

16:31 rx'd

Comment #200 - Posted by: Tormod at August 15, 2014 3:43 PM

16:31 rx'd

Comment #201 - Posted by: Tormod at August 15, 2014 3:46 PM

F/33/5'7/138#
15:26 RX

1st main site wod!!! Wish I could follow it more!

Comment #202 - Posted by: LKandrack at August 15, 2014 6:49 PM

35/m/71.5"/187#/CFSF

14:18 Rx'd

Comment #203 - Posted by: Archer6479 at August 16, 2014 8:27 AM

8/15 only 3 rds in 24:23 (157/166/249)
5 x 95# OHS too easy
10 x TTB no problem
35# db HSC split into 5/10/15 ea rd & gassed me
20 DU no problem
MU: 1,1,1
HSPU: 3,3,3

Comment #204 - Posted by: Mike Scott M/48/5'9"/195 at August 16, 2014 12:12 PM

M/32/70"/190#
18:55 RX'd

Had to break all the DB HSC to 5-5-5 but that allowed me to complete the other movements unbroken. The HSC killed me.

Comment #205 - Posted by: Paul B at August 16, 2014 1:33 PM

Had an amazing time at CFL1 at CrossFit Belltown! Thank you to the L1 staff: Nadia, Rory, Jesse, and Curtis.

Comment #206 - Posted by: Casey at August 16, 2014 6:28 PM

M/36/5'9"/160

Subbed 95lbs OHS and 35lbs hang squat cleans (like last time).

22:22

Comment #207 - Posted by: Antun Karlovac at August 17, 2014 8:48 AM

35# dbs

33:30

DUs once again got me.

Comment #208 - Posted by: buffedout at August 17, 2014 12:14 PM

5ft 10, male, 19, 165lbs
Had to scale the workout but it looked like this;
5 rounds for time of...
5 back squats -135lbs
10 bottoms up
15 dbs hang power cleans-40lbs
40 single unders
Time = 17:58

Comment #209 - Posted by: RCBH at August 18, 2014 3:33 AM

@work
12:06

Comment #210 - Posted by: Jeff & Charity @ cfsnohomish at August 18, 2014 11:56 AM

Best coaches ever!!! Chuck, Garret, Jenni, Chris and Melody you are such an amazing team!
Chuck, Jenni and Chris seeing you guys again for my second try for the L1 was the most comforting experience.
Meeting Garret was out of this world! And Melody so nice person and so easy to understand her lectures and demonstrations.
Thank you so much! hope to see you again soon (hey but not because I have to take the test again haha)

Comment #211 - Posted by: Lina Espinoza at August 18, 2014 12:12 PM

Had a great experience at my L1 last weekend. And I pass it !!! all the coaches were awesome and thank you Reebok CrossFit Louvre.

Comment #212 - Posted by: Alain at August 24, 2014 8:46 AM

My gym has been closed for a week so no weights. Subbed
5rounds:
5m handstand walk
10 toes to bar
15 jumping squats
20 tuck jumps

11:55

Comment #213 - Posted by: Josh/21/178/5'6" at August 25, 2014 5:16 PM

22:12 Rxed

Dumbbell hang squat cleans were tough on breathing and wrists.

Comment #214 - Posted by: Mike M (M/39/6'0"/205#) at August 25, 2014 7:56 PM

115 lbs
22:55

Comment #215 - Posted by: Marty Peters/160/5'7"/34 at August 27, 2014 4:15 AM

m/40/5'9/184
CFWU-2. Superman. DU.
22:12
Extremely lazy, esp on sq cleans. Bad attitude as usual. Better when I made sure to keep lower back tight. Decent job on OHS. Didn't remember to engage glutes, quads, etc at bottom of T to B. DU not too bad considering how bad they've been lately.
5/11/11: 18:55
Jump rope broke on rep 17 of last round so added couple of seconds to time. DU not bad overall. Seemed i was able to slow pace of rope. Some rounds got 17-19 unbroken.
OHS not bad. Good job getting hips back & keeping bar in correct plane. Seemed to make reps easier. Used chalk on last 3 rounds T to B. Made kipping possible/easier on 1st 6-7 reps.
Cleans toughest part. Only used 35. No 40's at Triangle. Arms straight, good shrug, hips back seemed to help.

Comment #216 - Posted by: jrm at September 7, 2014 6:16 PM
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