September 1, 2014

Monday 140901

For time:
Row 30 calories
30 burpees, jumping over the barbell
135-lb. hang cleans, 30 reps

Post time to comments.

L1_CFFortStewart_CFLackland_CFSteeleCreek_CFEthos_CFRanch_CFAlaska_CFRamsay_CFGetafeCapitalSur_CFSTHLM_CFNorthernIreland_CFOfficine_CF09_CFSentinelDowntown_CFPTY_CFTuluka_CL2C_CFAtlanta_CFRoots_CFBold_CKC_CFReston_3th.jpg

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CrossFit Level 1 Certificate Courses: CrossFit Fort Stewart, CrossFit Lackland, CrossFit Steele Creek, CrossFit Ethos, CrossFit Ranch, CrossFit Alaska, Reebok CrossFit Ramsay, CrossFit Getafe Capital Sur, CrossFit STHLM (Stockholm), Reebok CrossFit Northern Ireland, Reebok CrossFit Officine, Reebok CrossFit 09, Reebok CrossFit Sentinel Downtown, Reebok CrossFit PTY, Reebok CrossFit Tuluka.
CrossFit Level 2 Certificate Courses: CrossFit Atlanta, CrossFit Roots, CrossFit Bold.
CrossFit Kids Course: CrossFit Reston.


Finishing the second pull with Coach Burgener - [video]

Posted by Pukie at September 1, 2014 5:00 PM
Comments

Excelente capacitación, muy bien los Coachs, explicaciones puntuales en los ejercicios, al detalle, la verdad que da gusto poder capacitarse con Coachs que saben bien lo que hacen y le ponen todo su desempeño, mis felicitaciones a ellos que saben como desarrollar una capacitación tan importante como ésta. Gracias:Lance, Gabbo, Pablo y Pablo!!! CF L1: CrossFit Tuluka

Comment #1 - Posted by: Perez Leonardo Javier at August 31, 2014 5:41 PM

Una gran experiencia la vivida en Crossfit Tuluka, los entrenadores del level 1 tuvieron una excelente performance durante estos dos días.
Gracias por compartir sus conocimientos.
El pueblo latino presente en la comunidad de Crossfit!!

Comment #2 - Posted by: Fabian Gaglio at August 31, 2014 5:53 PM

9:00

As rx'd

Comment #3 - Posted by: Brett (26/M/188cm/80kg) at August 31, 2014 6:29 PM

I can't measure calories because I have a cheap row machine. What indicator can I use to judge calories?

Comment #4 - Posted by: Nate at August 31, 2014 6:42 PM

No hay duda de que en este seminario dan todas las bases primordiales para mejorar y poder desarrollar mejores copacidades y corregir errores que por mas pequeños que sean son importantes, muy bueno y gracias los coaches carlos, maggie y adriana por toda la atencion que nos dieron.
CF l1: CrossFit PTY

Comment #5 - Posted by: melisa velazquez at August 31, 2014 6:45 PM

5:53 this afternoon with The Revered Clan of the Golden Doodle. Team series was a blast this weekend

Comment #6 - Posted by: Dylan Davis at August 31, 2014 6:57 PM

Had a GREAT time at the level 1 seminar in San Antonio @ Lackland Crossfit! All of the coaches were extremely helpful and provided us with a wonderful experience. I learned so many things and feel more confident knowing I can return to my home box and share the wealth of knowledge that was bestowed upon me. Thanks again for making me a better crossfitter and giving me the tools I need to be an even better coach. Cheers!

Comment #7 - Posted by: Cassandra at August 31, 2014 6:57 PM

Awesome Weekend,on the CF L1 Course in AUCKLAND NZ. Mean as instructors, crack up as, good instruction. Just need some new Jokes Big Red! lol. Thanks team, lets get out there. Aspire To Inspire!

Comment #8 - Posted by: Christopher Treacher at August 31, 2014 7:01 PM

Did this one on Friday in 6:25 rx'd

Comment #9 - Posted by: Brad H at August 31, 2014 7:07 PM

Un fin de semana increíble de mucho aprendizaje gracias a los fantasticos coachs Maggie Carlos Adriana gracias por todo el conocimiento nuevo...

Comment #10 - Posted by: Alejandro Poveda at August 31, 2014 7:40 PM

@Nate

10 Cal = about 1 minute of rowing. If your a fast rower than even about 45 seconds flat out.

Comment #11 - Posted by: Chrisso at August 31, 2014 7:44 PM

4:46 RX

Great quick workout. I'm glad I checked main site, gave me a good reason to break from physics homework!

Comment #12 - Posted by: Kody at August 31, 2014 7:50 PM

4:46 RX

Great quick workout. I'm glad I checked main site, gave me a good reason to break from physics homework!

Comment #13 - Posted by: Kody at August 31, 2014 7:51 PM

CF-L1 Certification class at Crossfit Lackland, information overload and stored....the instructors informative and super fun! Joe, Becky, Gabe, David, Rick, & Doug FUNTASTIC job, way to bring in a refreshed perspective and new found way to help me facilitate for our athlete the Crossfit Methodology! Great job to all along side of myself and my husband Ray who participated in this course and a Thank you to Crossfit Lackland for hosting it.

Comment #14 - Posted by: Celeste Santiago at August 31, 2014 7:56 PM

No tngo palabras para explicar lo agredecido q me encuentro con el aprendzaje de este curso de level 1, muchas gracias a Maggie CaCarlos y Adriana ,una muy buena dinamica de parte de ellos...

Comment #15 - Posted by: Jose Antonio Saldaña at August 31, 2014 8:06 PM

Fue un fin de semana único e increíble aprendí muchísimo gracias y mil gracias a los excelentes coach MAGGIE - ADRIANA - CARLOS se nota la experiencia y capacitación q tienen. CF L1 en Crossfit PTY

Comment #16 - Posted by: Johan Gutiérrez at August 31, 2014 8:31 PM

11:10 Rx

Comment #17 - Posted by: Pepper at August 31, 2014 8:52 PM

Great weekend with Matt & Cherie Chan and Nicole Christensen at the level 2 certification! They are amazing teachers, the class was very organized with lecture and a lot of hands on practical work. I learned so much, if one wants to become a better coach, trainer, teacher and hone in on the 9 functional CrossFit movements this course will challenge those points.

Awesome Weekend!

Comment #18 - Posted by: April DiGiannantonio at August 31, 2014 9:02 PM

Thank you so much to Matt, Cherie, and Nicole for an incredible L2 weekend at Roots. This certification is an awesome experience and takes coaching to a whole new level!

Lots of great info and more importantly, lots of great instruction. Thanks you, Coaches!

Comment #19 - Posted by: Dan at August 31, 2014 9:03 PM

Nate and Chrisso,

To contrast your speed tip: I can row 30 calories in a minute (all out). It depends on your rowing skill and efficiency.

I can do sub 1:30 500m, and I would say 30 calories is about 75-90 seconds. When I'm rowing for calories, I actually use a shorter recovery phase. The faster turnover seems to hit calories quicker than my 'usual' style (which I find more effective if I'm tracking distance rowed.

I hit almost a calorie per stroke. It's probably like 3 calories every 4 strokes...and my stroke rate is faster.

If you aren't comfortable or efficient on the rower, and just want a good workout - I would set your timer for 2 minutes (or say 500m) and row as hard as you can then move on to the burpees!

Comment #20 - Posted by: Matt at August 31, 2014 9:21 PM

Fantastic weekend in Auckland, loved the level 1 course, awsum coaches... They know their stuff! And super funny, massive thanks , awsum crew ... I love that all of muscles are so tender from all the skillful break outs

Comment #21 - Posted by: Aimee Hayes at August 31, 2014 9:45 PM

Buen seminario y buenísimo el ambiente de los coaches durante el L1 en Crossfit PTY.
Felicidades a todo el staff por tan buen manejo de la certificación.

Comment #22 - Posted by: Rafael Guiraud at August 31, 2014 9:47 PM

When it says "row for calories" what's the caloric goal were trying to reach?

Comment #23 - Posted by: Rick at August 31, 2014 9:49 PM

Excelente curso Level 1 Arg. , muy recomendable, muy buenos traductores y Coachs muy buena pre disposición, lugar excelente muy buen manejo de los tiempos, e instructores muy capacitados. Les dejo mis saludos un placer haberlos conocido(compañeros y Pablo 1, Pablo 2, Pablo 3, Gabo, Erick, Lance)! (Te estoy viendo Gabooooooo)

Comment #24 - Posted by: Jonathan Bustos at August 31, 2014 9:56 PM

Loved it!
scaled 31.5kg
Time: 14:50:56

Comment #25 - Posted by: elaine at August 31, 2014 11:34 PM

Thank you James Hobart, Zac Pine & Matt Lodin for a brilliant L2 weekend at CrossFit Bold in London. I learned so much and am excited to apply it all back at the box- I think our 6am class felt the 'be relentless' lesson this morning. Thanks again for an awesome weekend. :)

Comment #26 - Posted by: Debs Manlove at August 31, 2014 11:44 PM

Women's rx.

9.40mins

Comment #27 - Posted by: JulieZA (F/30/145) at September 1, 2014 12:26 AM

Thank you Karl, Jony, Pedro and Matteo! Great weekend giving us your knoweledge, great performance, very clear concepts, and awesome people.
It was a great experience, thak you so much again guys!!!

Comment #28 - Posted by: Diego Ramos at September 1, 2014 1:48 AM

Thanks for an awsome weekend in Stockholm. Amazing coaches. Simon, Jami, Wes, Davs and Mac really showed what true comunity is all about. Cant wait till next course!

Comment #29 - Posted by: Linamaria Hägelstam at September 1, 2014 2:10 AM

Gracias por enseñarnos a ser mejores coaches MAGGIE, CARLOS, ADRIANA. Buena dinámica de enseñanza; espero volvamos a vernos en 10 meses. GRACIAS TOTALES!!!

Comment #30 - Posted by: Edgardo Stanziola at September 1, 2014 2:17 AM

Great Level 1 Course thanks to the instructors and also for CF AKL taking us all in at short notice when CF Reebok 09 was not able to take the course...great weekend.

Comment #31 - Posted by: Colin Walker at September 1, 2014 2:43 AM

I did it in 11min14sec. Goosed now. Looking forward to getting that time sub 8 mins that is for sure - but the first time I did over the bar burpees today and hang cleans.

Comment #32 - Posted by: Matt Edmundson at September 1, 2014 2:48 AM

6:14 Rx

Comment #33 - Posted by: Stox at September 1, 2014 3:28 AM

6:46 with 35# dumbbell hang cleans

Comment #34 - Posted by: porffenton M/30/5'8"/150 at September 1, 2014 3:38 AM

8:40 rx

Comment #35 - Posted by: gb 47/m/71"/185# at September 1, 2014 3:45 AM

7:21 as rx'd

Comment #36 - Posted by: Nelson teixeira at September 1, 2014 4:31 AM

Una experiencia increíble y que buen ambiente!! Con el mejor staff ever: Adriana, Maggie y Carlos..MIL MIL gracias por todo :)
CF-L1 @Crossfit PTY

Comment #37 - Posted by: Aurita W. at September 1, 2014 5:19 AM

Scaled in 10:37
No row machine so Sumo Deadlift High Pulls with 30kgs/66lbs x 30
Cleans with same weight.

1st Posted WOD complete, happy!

Comment #38 - Posted by: Ray Tindall at September 1, 2014 5:26 AM

7:34@65#

Muscle up work
Snatch work

Comment #39 - Posted by: D.S. F 52/5'6/117 at September 1, 2014 5:52 AM

Such an awesome weekend at CrossFit Atlanta for the Level 2 certificate course!! Huge thanks to our FlowMaster Chuck Carswell, and coaches Nicole Gordon and Mike G. If you are unsure whether this course will help your coaching, stop thinking about and sign up! Such a great experience, and lots of fun. Thanks to Dan at CrossFit Atlanta for hosting us as well.

Comment #40 - Posted by: Jason Cohen at September 1, 2014 6:04 AM

Filtered

Comment #41 - Posted by: D.S. F 52/5'6/117 at September 1, 2014 6:15 AM

Run 400m
30 burpees
30 sandbag cleans, 35#
8:44

Comment #42 - Posted by: KD at September 1, 2014 6:24 AM

7:53 as Rx'd

Comment #43 - Posted by: dongza at September 1, 2014 6:29 AM

Una gran experiencia, los coachs tienen un nivel de performance de 10; explicaciones claras en los ejercicios, detalladas y precisas que ayudan a mejorar. Muchas gracias por todo a Maggie, Carlos, Adriana y Sol!!!

Crossfit PTY!

Comment #44 - Posted by: Rene A at September 1, 2014 6:31 AM

Subbed row with 400m run
Everything else rx
11:41

Comment #45 - Posted by: Brian m/36/5'11"/160 at September 1, 2014 6:58 AM

Muy bueno y súper experiencia gracias a Carlos, Maggie y Adriana por toda la ayuda y atencion que nos brindaron. Saludos

CFL1 CrossFitPTY

Comment #46 - Posted by: Felix Martinez at September 1, 2014 6:59 AM

Scaled cleans to 95#

Time - 7:41

Comment #47 - Posted by: Travis G M/5'08"/175/28 at September 1, 2014 7:08 AM

6:56 rx

Comment #48 - Posted by: Piotr at September 1, 2014 7:24 AM

Subbed 30 SDHPs at 55# for row. Rx.
6:28

Comment #49 - Posted by: supt marting (M/36/5'11"/205) at September 1, 2014 7:27 AM

F/44/5'6"/140

30 SDHP, 55#
30 burpees, jump over bar
30 hang cleans, 75#

11:23

Comment #50 - Posted by: mom to five at September 1, 2014 7:27 AM

8:15 RX'd

Comment #51 - Posted by: Bails, Guernsey CI at September 1, 2014 7:31 AM

Thank you Chuck, Mike, and Nicole....the Level 2 class at CrossFit Atlanta was excellent!! You guys are the best of the best! Also, thanks to Dan for hosting.

Comment #52 - Posted by: Greg at September 1, 2014 7:51 AM

lowered HPWCL to 50kg (recovering from upper back injury)
7;50

Comment #53 - Posted by: Robert at September 1, 2014 7:57 AM

una experiencia extraordinaria la del seminario L1 crossfit PTY realizado el 30 de agosto 2014. Muchas gracias a los coches Maggie- Adriana y Carlos por compartir sus conocimientos y experiencia. me gusto mucho mucho.
REEBOK CROSSFIT PTY

Comment #54 - Posted by: jeomar at September 1, 2014 8:11 AM

exelente curso el vivido este fin de semana muy agradecido por los coach que tuve en Tuluka para capacitarme, sin lugar a dudas hicieron un click en mi cabeza y a empezar desde ahora en mas a a tener un muy buen fitness arrancando por mi nutricion, muchas gracias.

Comment #55 - Posted by: martin schatz at September 1, 2014 8:19 AM

6:12 rx'd
Team series event

Comment #56 - Posted by: Jake Kiddoo at September 1, 2014 8:30 AM

11:15 rx'd

Took too many breaks

Thanks for the 2nd pull video

Comment #57 - Posted by: mikeyb m/53/180 at September 1, 2014 8:36 AM

5:09 rx'd

Comment #58 - Posted by: phill 37°21'41"N 118°23'43"W at September 1, 2014 8:42 AM

Gracias Maggie, Carlos, Adriana y Sol! Aprendimos mucho de ustedes y también la pasamos excelente. Esperamos ser super ninjas como ustedes algun día.

Comment #59 - Posted by: Jose Morales at September 1, 2014 8:43 AM

Tremenda experiencia en el seminario L1 en crossfit PTY en Panamá city muy buen manejo de los temas basicos de crossfit agradecido con los coches Maggie,Adriana y Carlos.

Comment #60 - Posted by: Alvaro Jaén De Leon at September 1, 2014 8:47 AM

Subbed SDHP with 55 pound kettle bell; cleans at 105 pounds. 8:11. Hard to breathe; trying to sweat out a head cold. Peace!

Comment #61 - Posted by: Jim K m/145/5'6"/39 at September 1, 2014 8:54 AM

5x3 power cleans, 125#. Form pathetic

9:13, scaled to 95# for full squat hang cleans. 30 cal row took about 1:30.

Comment #62 - Posted by: Jim R/51/5'8"/155 at September 1, 2014 8:54 AM

subbed in 115 for hang cleans
7:55

Comment #63 - Posted by: Sebastian 45/6'2"/180 at September 1, 2014 8:58 AM

~9:30 rx
M/29/5'10"/170#

Comment #64 - Posted by: seth v at September 1, 2014 8:59 AM

Rx'd in 8:00 flat.

Comment #65 - Posted by: Matt von L (28/m/6'0"/200) at September 1, 2014 9:08 AM

Rx'd in 8:00.

Comment #66 - Posted by: Matt von L (28/m/6'0"/200) at September 1, 2014 9:09 AM

Pack scaled
6:31

Comment #67 - Posted by: Tonny at September 1, 2014 9:20 AM

8:46

Labor day-started the million meter row challenge-probably a mistake. hamster on a wheel!

Comment #68 - Posted by: LiiT M/41/6'1"/180 at September 1, 2014 9:22 AM

6:01. Subbed 30 reps of SDHP with 50# kettlebell, due to no rower.

Comment #69 - Posted by: j5 at September 1, 2014 9:25 AM

Hang cleans are squat or power?

Comment #70 - Posted by: John at September 1, 2014 9:33 AM

M/6'/180/43
Rx'd 9:04

Comment #71 - Posted by: Joad at September 1, 2014 9:38 AM

F/46
53# hang cleans
9:33

Comment #72 - Posted by: Kathy at September 1, 2014 9:45 AM

8:30 rx'd.

Comment #73 - Posted by: Harry at September 1, 2014 9:47 AM

Deadlift 3-2-1-1-1
315 - 345 - 355 - 365 - 375(f)

WOD
5:03 @ 95#

Comment #74 - Posted by: Joe Northside m/35/5'10"/200 at September 1, 2014 9:55 AM

Magnifico seminario por parte de los coaches Maggie, Carlos, Adriana y Sola ge. Las instrucciones muy claras y precisas.
Ahora podre multiplicar estos conocimientos con mis futuros clientes y recomiendo que toda persona interesada, tome este curso.

Les agradezco mucho por sus instrucciones y explicaciones.

Saludos desde Panama,
Daniel

Comment #75 - Posted by: Daniel Nuñez at September 1, 2014 9:56 AM

9:26 as rx'd
Cleans were a struggle

Comment #76 - Posted by: MAGNUS 28/5'8"/150-155 at September 1, 2014 9:58 AM

10:30 as Rx'd

Comment #77 - Posted by: Hunter at September 1, 2014 10:03 AM

10:36.
Rx

Comment #78 - Posted by: BB m/54/170/5'10" at September 1, 2014 10:12 AM

07:25 as Rx`d

Best regards from Germany "group of pain"

Comment #79 - Posted by: Marc at September 1, 2014 10:13 AM

No rower, so subbed with 100 DUs

100 DUs
30 bar facing burpees
30 hang cleans @ 135#

9:05

Comment #80 - Posted by: Nate 5'11"/203 at September 1, 2014 10:16 AM

As rxd 6:29. Did yesterday's Front Squat WOD first. Details there.

Comment #81 - Posted by: Kurt M/40/185 at September 1, 2014 10:29 AM

Bad 10:07. Terrible at hang cleans. Broke them up 5 at a time. Did another 30 bar over burpees and 30 cal row in 15:10

Comment #82 - Posted by: Bells at September 1, 2014 10:55 AM

A little Lake Erie SUP action. "Constantly learn and play new sports and games."

Happy Labor Day

Comment #83 - Posted by: bingo at September 1, 2014 11:15 AM

5:40 rx'd

Comment #84 - Posted by: Tormod at September 1, 2014 11:17 AM

6:05rx

Comment #85 - Posted by: kri$ at September 1, 2014 11:33 AM

17:20

Comment #86 - Posted by: Keith Costello at September 1, 2014 11:35 AM

Stone Grace w/ 75# stone

30 C&J for time:

3:31.

Rest, then:

Ground to Shoulder, 115# stone

4:13.

First workouts with my new stones. The C&J was really a clean and press/push press, the stone is tricky to jerk (no handle). For the 75# stone, I went from ground to shoulder. For the 115# stone, for most reps I went ground to lap, then to shoulder. I think as my technique improves I will be able to do ground straight to shoulder more consistently. Fun WODs.

Comment #87 - Posted by: Mel 41m/5'10"/180 at September 1, 2014 12:40 PM

OH squats
110Ibsx5 - 132x5 - 155x5 - 165x2 -155x5

Todays WOD
TIME: 6:24 Rxd

Second WOD 8min later:
Three rounds of
50 DU
40 Wall balls 20Ibs
30 push ups
20 Box jumps 24'
10 HSPU
TIME: 21:26
Push ups after WBs were tough...

Comment #88 - Posted by: Tomas (Sweden) 40yo/5'10/159 at September 1, 2014 1:00 PM

8:46

Comment #89 - Posted by: LiiT M/41/6'1"/180 at September 1, 2014 1:19 PM

3rd try

7:34@65

Muscle up work
Pull ups strict 6/6/5/5/5
Elbow always hurts

Snatch for quality 30 reps @55#

Comment #90 - Posted by: D.S. F 52/5'6/117 at September 1, 2014 1:24 PM

Run 3/4 mile
Then WOD Rx'd 9:14
Run 3/4 mile

Wod was disappointing, just lost grip strength

Comment #91 - Posted by: EJB - m/22/5'10/150 at September 1, 2014 1:33 PM

9:25 as RX'd

Comment #92 - Posted by: Hulle at September 1, 2014 1:40 PM

Increible experiencia. La verdad muy confortable me encanto felicitaciones a los coach por todo

Comment #93 - Posted by: nahuel at September 1, 2014 1:44 PM

4:33 rx'd. lungs on fire

Comment #94 - Posted by: Trevor 190/5'10"/29 at September 1, 2014 1:51 PM

What a wicked weekend at Crossfit Auckland, NZ for the level 1 seminar. Thanks to Brett, Stacey, Ollie and Big Red for being excellent instructors, dynamic, engaging and slightly humourous haha. Makes it easy when you've got such an awesome bunch of students. Shout out to CFAK for fitting us in last minute. Awesome guys.

Comment #95 - Posted by: Genaya Nahu at September 1, 2014 2:02 PM

Subbed SDHP'S at 55 lb
Got called away so cut it short:
30 SDHP'S
30 Burpees jump over
95 lb hang squat cleans 10 reps
5:24

Comment #96 - Posted by: ChuckB M/56/5'11"/165 at September 1, 2014 2:12 PM

12:10 .. lost a lot of time on hang cleans because of shoulder fatigue.

Missed yesterdays WoD for a concert so I threw that in after.
Front squats 3 RM: 115, 135, 155, 175, 195, 205(1)

Comment #97 - Posted by: Kyle at September 1, 2014 2:21 PM

7:50
Scaled cleans to 95# and broke them into sets of 5.
Did squat cleans to work on form.
Snatch balance and Full snatch followed.\

IG #SnatchSeptember

Comment #98 - Posted by: Justin M/27/5'8"/144 at September 1, 2014 2:37 PM

9:52
Scaled to 95 lbs for cleans

Comment #99 - Posted by: Bill at September 1, 2014 2:50 PM

filtered, 2 stone workouts today

75 stone grace 3:31
115 G2shoulder 4:13

Comment #100 - Posted by: Mel 41m/5'10"/180 at September 1, 2014 2:51 PM

As RX
7 min flat.
Nice one!
F/5'7"/138/47

Comment #101 - Posted by: Missy at September 1, 2014 2:53 PM

As RX
7 min flat.
Nice one!
F/5'7"/138/47

Comment #102 - Posted by: Missy at September 1, 2014 2:53 PM

Rx 7:15

Comment #103 - Posted by: Heath M/43/6'/215 at September 1, 2014 2:54 PM

7.06 as Rx'ed

Comment #104 - Posted by: Apolloswabbie 50 74 191 at September 1, 2014 3:01 PM

Row rx'd
Scaled cleans to 115 lbs
20" burpee box jumps X 30 (making up for scaled cleans)

11:35

Nice back in the saddle WOD after a labor day camping trip.

Comment #105 - Posted by: James L. M/38/5'10"/175 at September 1, 2014 3:02 PM

ruby55-rox55-cort135
8:43-9:49-6:57

Comment #106 - Posted by: cort at September 1, 2014 3:31 PM

M/42/6'3/245
For time:
Row 30 calories
30 burpees, jumping over the barbell-no plates
45-lb hang squat cleans, 30 reps
13.03

Comment #107 - Posted by: bretty72 at September 1, 2014 3:44 PM

What an awesome experience at the CrossFit Kids course this weekend at CrossFit Reston. Thank you John, Kelly, Jen & Erik for the excellent lectures, instructions and personal experiences. In two days you have made me a better coach and owner and I can't thank you enough.

Kevin
#newdaycrossfit

Comment #108 - Posted by: Kevin at September 1, 2014 4:04 PM

2:00 hard on old school rower
95# hang squat cleans

8:46

Comment #109 - Posted by: DLong M/39/5'10"/175 at September 1, 2014 4:23 PM

7:35 rx'd

Comment #110 - Posted by: Philippe Bies at September 1, 2014 4:26 PM

Had an awesome L1 with Boz, Dave, and the gang! Thanks so much for all the hard work and for making it so fun!
-Jake

Comment #111 - Posted by: Jacob Love at September 1, 2014 4:47 PM

17min Rx'd

Comment #112 - Posted by: Ricky at September 1, 2014 4:59 PM

M 44/185/6'
6.40.

Comment #113 - Posted by: Munster at September 1, 2014 5:23 PM

As Rx
08:51

Comment #114 - Posted by: D-rock at September 1, 2014 5:30 PM

Row 30 cal
30 burpees
30 hang cleans @115#

Time: 08:27

Comment #115 - Posted by: Felipe M/27/5'11"/188 at September 1, 2014 5:36 PM

10:57 rx'd (hang squat cleans)

The cleans wasted me. Happy Labor Day, all.

Comment #116 - Posted by: buffedout at September 1, 2014 5:39 PM

AWESOME L2 weekend at CrossFit Atlanta with Chuck, Nicole and Mike G. So much practical information and a phenomenal experience! Thanks guys!

Comment #117 - Posted by: Kelly at September 1, 2014 5:44 PM

15:14 as rx.
Buck Furpees. :(

Comment #118 - Posted by: Sergio Cano at September 1, 2014 5:48 PM

6:45 rx
then
50 GHDHT
100 Stories stair mill 12:24

Comment #119 - Posted by: Brad Pickett M/36/6'/215 at September 1, 2014 6:01 PM

9:53 rxd

Comment #120 - Posted by: Cole at September 1, 2014 6:09 PM

8:43 @ 95lbs

Comment #121 - Posted by: Dan M. (32yrs old, 265#, 6') at September 1, 2014 6:09 PM

Scaled to 95#

6:56

Did lots of pull-ups yesterday, grip started to go on the cleans in the last ten.

Comment #122 - Posted by: Sinal M/35/5'10"/212 at September 1, 2014 6:21 PM

7:34 Rx'd

Comment #123 - Posted by: Scott G (M/43/5'11"/190) at September 1, 2014 6:29 PM

6:26 rx

Comment #124 - Posted by: Kevin at September 1, 2014 6:34 PM

7:37 modified. In china on travel. No barbell. 30 cal row, 30 burps, 30 clean/press w/db 40#.

Comment #125 - Posted by: CB at September 1, 2014 6:41 PM

8:50.

Comment #126 - Posted by: ScottMacArthur at September 1, 2014 6:48 PM

Scaled
15-65lb sdhp
30 burpees
30-105lb hangcleans

Comment #127 - Posted by: Chris O at September 1, 2014 8:03 PM

At home with limited equipment:

20lb dumbbells SDHP x60
Burpees over the dumbbells x30
40lb dumbbells hang (power) clean x30

15:21

Comment #128 - Posted by: BC (28/M/5'9"/140lbs) at September 1, 2014 8:06 PM

Nunca es tarde para aprender, excelente forma de transmitirnos sus conocimientos, con la esperanza de seguir en contacto.desde CHEPO-PANAMA, mil gracias!
P.d-Maggi, los pull-ups,van!

Comment #129 - Posted by: kenia bayo at September 1, 2014 8:26 PM

12:53 w/ 65lb SDLHP, 95lb HSC. 5 min double under practice, 1 rope climb warm up. At Dogtown Gym.

Comment #130 - Posted by: Kevin o at September 1, 2014 8:42 PM

10:34 Rx

Comment #131 - Posted by: Haneef at September 1, 2014 9:12 PM

Rx'd division.
Team event #2.
57:08

Comment #132 - Posted by: phill 37°21'41"N 118°23'43"W at September 1, 2014 9:24 PM

I want to give a big shout out to Cherie, Matt, and Nicole who ran the Level 2 at Crossfit Roots this weekend! It truly was an amazing course, informative, fun, and challenging. This seminar really pushes you to elevate your coaching regardless of skill and experience. Thank you coaches and fellow attendees for making it such an incredible weekend!

Comment #133 - Posted by: Dave at September 1, 2014 9:25 PM

EXCELENTE FORMA DE DICTAR EL CURSO Y GENIAL LA ONDA, GRACIAS

Comment #134 - Posted by: matias at September 1, 2014 9:39 PM

7:29 hang cleans scaled to 30kg as I`m new to barbell movements.

Comment #135 - Posted by: Janek at September 1, 2014 9:47 PM

Row 30 calories - right arm only
30 Burpees right arm only, jumping over the barbell
25 kg DB right arm hang cleans, 30 reps
6:43

Comment #136 - Posted by: JBR 39/M/5'9"/178# at September 1, 2014 10:44 PM

6:57 but with 145 lbs cleans

Comment #137 - Posted by: Lukas at September 1, 2014 11:13 PM

2'30" HPSDL with KB 24kg
30 burpees jumping over the bb
30 hang power clean 60kg

finished in 10'48"

Comment #138 - Posted by: Bruno N. at September 1, 2014 11:44 PM

Scaled to 50kg hang cleans.

8:12

Comment #139 - Posted by: GWS23 at September 1, 2014 11:47 PM

8:49

Comment #140 - Posted by: Dairis at September 2, 2014 1:25 AM

6:35
Rx'd
M/26/220-lb
Crossfit lebanon

Comment #141 - Posted by: badih at September 2, 2014 2:30 AM

M/46/190

With power cleans:

6:35

More better faster

Comment #142 - Posted by: Marty at September 2, 2014 3:25 AM

Airdyne 30 cals
30 bar facing Burpees
95lb HPC, 30 reps

7:38

Easy 3 miles on Airdyne to finish.

Comment #143 - Posted by: EricS M/34/5'10/175 at September 2, 2014 4:19 AM

11:57 rx'd

Comment #144 - Posted by: Rowan M/5'5"/155/49 at September 2, 2014 5:20 AM

6:44
good stuff here, finished it out with 8 rds of 25 DUs

Comment #145 - Posted by: CoachCory19 at September 2, 2014 5:52 AM

Subbed rowing with SDHP 20 kg bar 60 reps, everything else as rx'd 13:40

Comment #146 - Posted by: peter 30/180/83 at September 2, 2014 5:56 AM

M/46/5'10"/205

60 unanchored sit-ups
30 jump-over-barbell burpees
30 105# hang power cleans

11:17

Comment #147 - Posted by: nutfam at September 2, 2014 5:57 AM

19:50
scaled to sumo deadlift high pulls 3 min,
20 kg hang cleans

Comment #148 - Posted by: Dman at September 2, 2014 6:00 AM

Shoutout to my class @ Crossfit Ethos! I had tons of fun and definitely think of fitness differently. I can't wait to start getting my feet wet and lead a class! Thanks

Comment #149 - Posted by: Juan Guadarrama at September 2, 2014 6:06 AM

Shoutout to my class @ Crossfit Ethos! Cant wait to start teaching my own classes! Love Crossfit methodology!

Comment #150 - Posted by: Juan Guadarrama at September 2, 2014 6:07 AM

Scaled cleans to 115#
Time: 9:03

Comment #151 - Posted by: Dave H (M/38/5'8"/142) at September 2, 2014 6:28 AM

8 min en début séance
8'40 en fin de séance
50kg au hang cleans....on a craqué, 60kg trop lourd encore pour 30 reps...y'a du taff
hitchhh

Comment #152 - Posted by: thib at September 2, 2014 7:10 AM

95# cleans

10:01

F/39/chubby

Comment #153 - Posted by: Emily at September 2, 2014 7:11 AM

Rx'd

5:09

Comment #154 - Posted by: Chris at September 2, 2014 7:55 AM

5:09

as RX'd

Comment #155 - Posted by: Chris at September 2, 2014 7:56 AM

10:07 need to work on hang cleans. Only 5 at a time. cont and did 30 more bar over burpees and 30 cal row in 15:30ish

Comment #156 - Posted by: Bells at September 2, 2014 8:18 AM

Great time at the CFL1 at Crossfit Ethos this weekend. Very informative and the staff was excellent!

Comment #157 - Posted by: Ray at September 2, 2014 9:11 AM

You will see this wod in the 2015 Open. (I feel good about this guess.)

Comment #158 - Posted by: jason at September 2, 2014 9:35 AM

10:00

Comment #159 - Posted by: myles456 at September 2, 2014 9:39 AM

7:18 w/cleans @ 115#

Comment #160 - Posted by: Kyle M/36/200 at September 2, 2014 10:07 AM

6:43 Rx M/37yo/170#

Comment #161 - Posted by: Mike H at September 2, 2014 10:20 AM

The Level 1 Seminar at The Ranch was def the best seminar if the weekend. We had a Triple OG, a Double OG, an original Games Athlete, an Instagram Superstar, and two amazing Interns. The atmosphere at The Ranch is still as amazing as it was when the Games were there. We got to do Fran in the same place as the Games Athletes on 2007 except we had concrete.

Some things I will remember that made it a fun weekend onus the endless good coaching I took away from the seminar.

"woot woot!!"

"Ready Ready Break"

"Why did Snoop Dog need an umbrella? For the Drizzle" (Our reaction is on the picture on the main site)

Graham HAVING AN ANNOUNCEMENT...Challenging Miranda to the hill run just to hear her Rap. Then Eric stepping in for Miranda and him and Graham doing the SandBag Hill Sprint which will go on YouTube today. And finally after the sprint Miranda rapping to Look at Me Know.

All in all no one else's seminar will compare to the one at The Ranch.

Thank you to all the amazing Seminar Staff and the other participants that made it great.

Comment #162 - Posted by: Bryan Mashburn at September 2, 2014 10:25 AM

8:59 as Rx'd.

Comment #163 - Posted by: Michael m/51/5'9"/180/MI Survivor at September 2, 2014 11:26 AM

13:08, pack, 95 lb HPC, can't do burpees so lowering self down killed a lot of time

Comment #164 - Posted by: RussA at September 2, 2014 11:48 AM

row 30 cal
30 burpee over bar
95# hang squat clean 30 reps
12:41

Comment #165 - Posted by: Mike Andridge/44/5'8"/175 at September 2, 2014 11:54 AM

7:20

Comment #166 - Posted by: Marty/160/5'7"/34/m at September 2, 2014 1:35 PM

Rx 5:50

Comment #167 - Posted by: jairo job at September 2, 2014 1:47 PM

Rx 5:50

Comment #168 - Posted by: jairo job at September 2, 2014 1:50 PM

7:29

Comment #169 - Posted by: mlt at September 2, 2014 2:07 PM

6:53

Comment #170 - Posted by: Nicholas (M/29/5'10"/190) at September 2, 2014 2:27 PM

scaled 110# 13:14

Comment #171 - Posted by: lucio1928/42/182/98 at September 2, 2014 2:43 PM

Subbed500m run, hang ponds cleans.
12-00 even.

Comment #172 - Posted by: Josh Doberman at September 2, 2014 4:20 PM

scaled cleans to 115
10:52

Comment #173 - Posted by: Dave at September 2, 2014 5:02 PM

4:54

Comment #174 - Posted by: Jonesy Boy at September 2, 2014 5:16 PM

15:15Rx
Hang squat cleans

Comment #175 - Posted by: Scott at September 2, 2014 5:39 PM

7:06 RX'd.

Awesome WOD, did it at the local box today. Will definitely be doing this one again, and step on the gas a little harder next time!

Comment #176 - Posted by: BrettB/190/5'10''/24yoM at September 2, 2014 5:47 PM

10:02

@ 85# Hang Cleans

Didn't set up equipment beforehand, so slow transitions

Comment #177 - Posted by: Boo Boo F/26/5'8/145 at September 2, 2014 8:27 PM

No rower. Subbed 65lb SDHP. I was jumping back and fourth over the loaded clean bar. Dunno if that's what was meant.

Regardless 8.10

Comment #178 - Posted by: DurkaDurka at September 2, 2014 9:47 PM

First time to comment on the site. 7:10 rx'd. Feels good.

Comment #179 - Posted by: Steven LaMonica at September 3, 2014 3:05 AM

For time:
Row 30 calories
30 burpees, jumping over the barbell
135-lb. hang cleans, 30 reps (scaled to 85lbs)

11:43

Finally feeling like I am getting my body back to normal post baby!!

Comment #180 - Posted by: Kristina F/31/5'2"/125 at September 3, 2014 3:56 AM

For time:
30 SDHP 20kg kb
30 burpees, jumping over the barbell
40kg hang cleans, 30 reps

10:09

Comment #181 - Posted by: Menno at September 3, 2014 4:26 AM

Scaled hang cleans to 50kg's

11:30

Hang cleans slowed me down. Had finished rowing in 58 secs.
Finished burped by 4 minutes

Took the rest of the time doing hang cleans.

Terrible

Comment #182 - Posted by: CKK at September 3, 2014 4:39 AM

Scaled hang cleans to 50kg's

11:30

Hang cleans slowed me down. Had finished rowing in 58 secs.
Finished burped by 4 minutes

Took the rest of the time doing hang cleans.

Terrible

Comment #183 - Posted by: CKK at September 3, 2014 4:40 AM

Excelente capacitacion. Muy buenos coachs. Prosionales del CF

Comment #184 - Posted by: Fernando Salinas at September 3, 2014 4:57 AM

broke up cleans in 5's. May have done 35.. short lapse in memory half way through :P

11:48 Rx

Comment #185 - Posted by: Silas (M/28/6'/170) at September 3, 2014 7:39 AM

5.32 without rowing. Excellent workout!

Comment #186 - Posted by: Tommi at September 3, 2014 8:53 AM

Excelente!! Level 1 en Argentina. Gran nivel de los coaches y los participantes. Inolvidable experiencia

Comment #187 - Posted by: Roberto Espinosa at September 3, 2014 9:34 AM

09/02/2014

Sub'd Burpees:

13:39

Comment #188 - Posted by: TommykrackCorn at September 3, 2014 12:05 PM

11:01 with 95#

Comment #189 - Posted by: Bayley F/30/5'8"/145 at September 3, 2014 12:21 PM

clean technique 10 min light

5 rounds for time: 18.38
10 pull ups
10 kettle bells 24kg
10 lunges
10 diamond sit ups
10 push press 30kg
10 wall balls
10 burpees

Comment #190 - Posted by: Richard Jones at September 3, 2014 12:32 PM

M/36/6'3"/200
6.01

Comment #191 - Posted by: Ben S at September 3, 2014 1:54 PM

As rx'd 16:03

Comment #192 - Posted by: Jamie/m/35/185/6'0 at September 3, 2014 10:22 PM

Regular burpees, and 95#

5:35

Finished with 50 GHD sit ups in 1:23

Comment #193 - Posted by: Kevin C. (M/55/5'11"/174) at September 4, 2014 9:32 AM

Tremenda la capacitación del level 1 impartida en Panamá, gracias a los coach Maggie, Carlos, Adriana y Sol con sus tips y apoyo.

Comment #194 - Posted by: Ray at September 4, 2014 7:53 PM

9:50 RX
Row/ burpees in 4:00...

Comment #195 - Posted by: ART/M45/5'5"/152 at September 5, 2014 2:15 AM

8:16
Subbed 30x95# SDLHP

Comment #196 - Posted by: Tod m/44/70"/195 at September 5, 2014 3:06 AM

3:27
Jeff: 5:27

60 Sdhp at 45# sub for rowing.

Comment #197 - Posted by: Brad - M/33/6'3"/225 at September 5, 2014 5:47 AM

12:41.

Comment #198 - Posted by: Xman at September 5, 2014 10:54 AM

10:55 with 115 # full squat full clean, going to try again with power cleans. most people here doing squat or power hang cleans?

Comment #199 - Posted by: Gfunk m/35/72"/210 at September 5, 2014 11:59 AM

5:49 rx'd

Comment #200 - Posted by: phil verde- 34/80 kg/177 at September 5, 2014 1:14 PM

6:20 rxd

Comment #201 - Posted by: hollyhog at September 5, 2014 6:57 PM

35/m/71.5"/185#/CFSF

205
235
245
255 (failed 3rd rep)
250

Comment #202 - Posted by: Archer6479 at September 5, 2014 7:38 PM

19:45 terrible have to redo don't know what happened

Comment #203 - Posted by: surburban4life at September 5, 2014 9:45 PM

'Pack'

8:00

M 29 5'11 180

Solna, Sweden

Comment #204 - Posted by: Shawn at September 6, 2014 3:11 AM

5:09 rx'd

Comment #205 - Posted by: Mike at September 6, 2014 7:36 AM

5:54 Rx'd

Comment #206 - Posted by: DLW M/47/174 lbs/6'0" at September 6, 2014 1:33 PM

12:49; scaled Hang Cleans down to 125#

Comment #207 - Posted by: GU997 at September 6, 2014 2:42 PM

10:41 rx

Comment #208 - Posted by: badinfluence (M/38/5'9"/185) at September 7, 2014 3:07 PM

Week one back - dragging:

As rx'd:

9:45

Comment #209 - Posted by: dsm19 / 35 / 6'0 / 210 at September 8, 2014 4:23 AM

Finished in 4:10 RX... Fantastic burner! #forearms

Comment #210 - Posted by: Blake Corl-Baietti at September 8, 2014 4:27 PM

4:10 RX... Fantastic burner! #forearms

Comment #211 - Posted by: Blake Corl-Baietti at September 8, 2014 4:29 PM

35/m/71.5"/185#/CFSF

5:20 rxd

Comment #212 - Posted by: Archer6479 at September 8, 2014 5:23 PM

For time:
Sprint 460 meters
30 Burpees (skill)
135-lb. hang cleans, 30 reps

Jason 8:09 (95)
JZ 8:39 (95)
Aaron A 10:14 (45)
Jacqueline 10:24 (55)
Sabal 10:32 (95)
Pryde 7:40 (95)
Mama V 11:17 (45/box)
Ricky 3:42 (95) - in seaosn
Brad 11:40 (65)
Mr. Z 12:15 (35/box)
Katie 4:35 (45) - in season
Lil Kim 4:48 (55) - in season
Erin Kav warmup only
Anita 8:28 (65)
Mrs. Pip 10:40 (45)
Mrs. Carey 10:17 (45)
Mr. Wonsil 10:40 (75/tire/pc)
Mr. Carey 11:15(75)
Megan Kav 9:17 (65)
Erika 3:43 (65) - in season
Jennifer 4:06 (45) - in season
Elle 8:23 (15)
Aaron Sexton 8:52 (55)
EP 10:57 (row/45)
Sim 9:55 (95/10 reps)

Comment #213 - Posted by: Champions Club at September 9, 2014 9:07 AM

Thanks to Austin, Hollis, Michelle, and the one and only Miranda for a great Level 1 course in Aromas!

Comment #214 - Posted by: Carlos at September 9, 2014 10:18 PM

9:01

45 SDHP w 10kg DBs
30 burpees over DB
30 DB hang clean w 17.5kg DBs

Comment #215 - Posted by: DanNZ M/25/177cm/62.5kg at September 10, 2014 12:50 AM

13:30, Scaled to 115lb with full hang squat cleans

Comment #216 - Posted by: clark at September 10, 2014 2:33 AM

8:46

Comment #217 - Posted by: Øystein Marcel Kalma at September 10, 2014 7:21 AM

12:28

Comment #218 - Posted by: Ukkrew at September 10, 2014 8:53 AM

As rx'd. 9 min flat. Good workout. Finally happy with my time.

Comment #219 - Posted by: Kendall C. at September 10, 2014 3:29 PM

6:46

Comment #220 - Posted by: Kevin: M/42/195/6' at September 12, 2014 1:32 PM

For time:
Row 30 calories
30 burpees, jumping over the barbell
108-lb. hang cleans, 30 reps
9:40

Comment #221 - Posted by: Hugh A 56yrs at September 14, 2014 4:42 AM

For time:
Row 30 calories
30 burpees, jumping over the barbell
108-lb. hang cleans, 30 reps
9:40

Comment #222 - Posted by: Hugh A 56yrs at September 14, 2014 4:43 AM

13'10"

Comment #223 - Posted by: RAD at September 15, 2014 5:29 PM

4:54

Comment #224 - Posted by: MikeyPaul at September 17, 2014 2:39 PM

regular burpees

13:03

m/43/5'8/234

Comment #225 - Posted by: phat boi at October 1, 2014 8:46 PM

m/40/5'9/184
CFWU-2. L sit, KB skill work 2nd. Superman.
9:53. Row & Burpees not bad. Slow but unbroken on Burpees. All cleans broken to 3's.

Comment #226 - Posted by: jrm at October 5, 2014 11:05 AM

subbed 30 deadlifts at 135# for row

14:18

Comment #227 - Posted by: Manchild at October 9, 2014 6:26 AM

As rx'd
7:45

Comment #228 - Posted by: Gepeto m/177cm/94kg/38y at October 14, 2014 12:16 AM

12:49

Comment #229 - Posted by: SFB at October 17, 2014 10:35 AM

7:24

Comment #230 - Posted by: Josh/21/175/5'6" at October 21, 2014 5:01 PM
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