CrossFit | 190722
Monday

190722

Workout of the Day

114

Kelly
5 rounds for time of:

Run 400 meters
30 box jumps
30 wall-ball shots

♀ 20-inch box, 14-lb. ball
♂ 24-inch box, 20-lb. ball

Post time to comments.
Compare to 180209.

Comments on 190722

213 Comments

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Doug Brubacher
May 3rd, 2021 at 1:10 am
Commented on: 190722

CFWUx1

44:05

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Pablo Dias
August 6th, 2020 at 3:34 pm
Commented on: 190722

Faltaram 30 wall-ball do 4o round

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João Paulo Borges Thomaz
August 6th, 2020 at 9:30 am
Commented on: 190722

Time:24'50"

Box 50

Wall ball 14

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Lais Santolin
August 5th, 2020 at 11:31 pm
Commented on: 190722

4 rounds completo em 30 minutos

caixa 35 cm

bola de 10

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Wagner Marcoli
August 5th, 2020 at 11:32 pm

👏🏼👏🏼👏🏼😍

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Danilo Figueiredo
August 5th, 2020 at 10:01 pm
Commented on: 190722

Danilo

caixa de 50 cm

Faltando 10 walball para início do quinto round

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Wagner Marcoli
August 5th, 2020 at 10:05 pm

Medball of 14lbs

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Bernardo Grasselli
August 5th, 2020 at 10:01 pm
Commented on: 190722

5 Rounds incompletos

400m

30 box jump 50cm

30 wallballs 20lb - 10 último round

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Wagner Marcoli
August 5th, 2020 at 10:06 pm

Faltou pouco👏🏼👏🏼👏🏼

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Pablo Coelho
August 5th, 2020 at 10:00 pm
Commented on: 190722

4 rounds:

400m

3 x 30 box jump 60cm

3 x 30 wall ball 14lb

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Wagner Marcoli
August 5th, 2020 at 11:33 pm

Boa Pablito

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merielle Araujo
August 5th, 2020 at 9:59 pm
Commented on: 190722

Time:29'20"

Box 30

Wall ball 20

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Wagner Marcoli
August 5th, 2020 at 11:33 pm

Boaaaa

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Rafael Reis
August 5th, 2020 at 9:58 pm
Commented on: 190722

30': 4 rounds completos. Na 5 Run corri 100m


Box 50cm

Wallball 14lbs

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Wagner Marcoli
August 5th, 2020 at 11:33 pm

Top

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merielle Araujo
August 5th, 2020 at 9:57 pm
Commented on: 190722

29'20"

Caixa 30

Wall Ball 10

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Larissa Menezes Guimaraes Roque
August 5th, 2020 at 9:55 pm
Commented on: 190722

3 rounds em 30'. Caixa mais baixa... péssima. Rsrd

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Wagner Marcoli
August 5th, 2020 at 11:33 pm

Top

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Vinicius Amorim
August 5th, 2020 at 11:57 am
Commented on: 190722

4 rounds + 1 running complete ( 120 box jump + 2.000 meters + 120 Wall ball 20kg) in 30 minutes!

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Wagner Marcoli
August 5th, 2020 at 3:44 pm

Ihaaaaa

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Adriana Brandao
August 5th, 2020 at 11:55 am
Commented on: 190722

4 RFT

Ball 10 LB shot

Box jump 30 cm

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Wagner Marcoli
August 5th, 2020 at 3:44 pm

Top

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Gabrielle Rossanelli
August 5th, 2020 at 11:55 am
Commented on: Course Photos | July 16-21, 2019

em 30 minutos conclui a quinta corrida faltando 30 box jump( bola de 10kg) e 30 wau bau

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Wagner Marcoli
August 5th, 2020 at 3:44 pm

Boaaaaa

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Lua Lorencette
August 5th, 2020 at 11:54 am
Commented on: 190722

29'47"

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Wagner Marcoli
August 5th, 2020 at 3:44 pm

Yassss

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Nicolly Barbalho
August 5th, 2020 at 11:53 am
Commented on: 190722

4 rft

bola de 10 lb

caixa 50cm

(edited)
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Wagner Marcoli
August 5th, 2020 at 3:45 pm

Vlw Nic

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Manchild Manchild
December 23rd, 2019 at 10:37 pm
Commented on: 190722

subbed 15 KTEs and 15 push-ups for jumps & shots, respectively


19:57

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Kury Akin
October 11th, 2019 at 2:30 pm
Commented on: 190722

Sub thrusters 5x3s 55. 60. 65. 65. 65

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Kury Akin
October 13th, 2019 at 8:07 am

Kg

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Kathy Glassman
August 19th, 2019 at 10:28 pm
Commented on: 190722

Some background on the origins of the WOD "Kelly".


On May 9, 2010 Kelly Moore was on crossfit.com commenting on the WOD "Diane". Kelly said "Diane likes me only because she plays into two of my strongest lifts. Now have a WOD with running, wall ball and box jumps and see what happens..." https://www.crossfit.com/workout/2005/04/09#/comments


The next day, May 10, "Kelly" premiered on the main site. https://www.crossfit.com/workout/2005/04/10#/comments


Good times!

Kathy

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Jeff Chalfant
August 20th, 2019 at 10:51 pm

That’s fun! I remember always looking for Kelly’s WOD scores! Thanks!


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Cy Azizi
August 17th, 2019 at 1:18 am
Commented on: 190722

49:12

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John Campion
August 14th, 2019 at 3:33 pm
Commented on: 190722

25:24 rx

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Jeff Chalfant
August 12th, 2019 at 10:31 pm
Commented on: 190722

Either there is something wrong with me or long WODs don’t make long WODs any easier.

28:31 for 4 rounds. Last year 27:09


No asthma today but felt like I was at altitude.

Got a wicked side ache after the 4th jog.

40/185/69.5”

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Morgan Greene
August 4th, 2019 at 4:41 pm
Commented on: 190722

27:02

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Fred Pinho
August 1st, 2019 at 12:28 am
Commented on: Course Photos | July 16-21, 2019

Olí¡ amigos! O conhecimento í© algo que ninguí©m pode tirar de vocíª. Turma 16-21,2019 Florianópolis quando voltarem em Florianópolis passem aqui no box, a comunidade estí¡ crescendo!

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Christopher Voght
July 31st, 2019 at 9:25 pm
Commented on: 190722

Kelly

5 rounds for time of:


Run 400 meters

30 box jumps

30 wall-ball shots


♂‚ 24-inch box, 20-lb. ball


35:50

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Jesse Montagnino
July 30th, 2019 at 4:42 am
Commented on: 190722

3301

Rds 4&5 with 14 lb wb because 20lb broke.

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John Doody
July 29th, 2019 at 7:48 pm
Commented on: 190722

28:35 Rx’d last time

31:27 Rx’d today

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Preston Ochoa
July 28th, 2019 at 4:48 pm
Commented on: Course Photos | July 16-21, 2019

Took the level 1 CF last weekend at Koda Crossfit in OKC. The instructors Abi, John, Donny, Luke, and Nathan were very knowledgeable and professional. I had so much fun during the course, and all of the instructors did an excellent job at keeping the material interesting. I would 10/10 recommended this course to anyone interested in crossfit or interested in teaching crossfit. I look forward to seeing my test results, as well as looking forward to the level 2 crossfit course.

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Alison Munter
July 28th, 2019 at 12:08 pm
Commented on: Course Photos | July 16-21, 2019

Great class in St Paul last weekend! Awesome training staff! SO to CFSP for the use of their box!

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Kolin Theede
July 29th, 2019 at 12:38 pm

Glad you enjoyed it, it was great having you!

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Shane Azizi
July 27th, 2019 at 4:25 pm
Commented on: 190722

36:25 Rx

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Benjamin Schill
July 27th, 2019 at 2:17 am
Commented on: 190722

M/41/6’3”/215


Haven’t done this in almost five years? Wow. Mostly step ups and step downs today: 24:24


Prev:

25:46 - All Step Downs from the Box

27:02 - Step Downs all day from the box

23:23 (PR)... I think I'm done w/ "Bunny Hop" Box jumps

26:27

24:09 (PR)

27:25

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Kristen Mansfield
July 27th, 2019 at 12:48 am
Commented on: Course Photos | July 16-21, 2019

Took my level one class this passed weekend in OKC!!! This course blew me away! The coaches were knowledgeable, passionate, and engaging! (And hilarious!) I left with all the tools and resources to be a better athlete AND the foundation of how to teach other athletes to be better versions of themself. Each coach inspired me in their own way! I now have a list of characteristics to define the kind of coach I want to be! Thank you all so much!! Worth every penny!!!!

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Chris St. Amand
July 26th, 2019 at 6:39 pm
Commented on: 190722

35:59

24” box jumps for the first 4 rounds last round were step ups.

14lb med ball. Didn’t have heavier. 💪🏻💪🏻💦💦

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Chris St. Amand
July 26th, 2019 at 6:39 pm
Commented on: 190722

35:59

24” box jumps for the first 4 rounds last round were step ups.

14lb med ball. Didn’t have heavier. 💪🏻💪🏻💦💦

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Chris St. Amand
July 26th, 2019 at 6:39 pm
Commented on: 190722

35:59

24” box jumps for the first 4 rounds last round were step ups.

14lb med ball. Didn’t have heavier. 💪🏻💪🏻💦💦

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John Nutt
July 26th, 2019 at 4:16 pm
Commented on: 190722

31:16

RX

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Paul Snell
July 26th, 2019 at 3:55 pm
Commented on: 190722

25:40 rx

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Randy Sigman
July 26th, 2019 at 4:12 am
Commented on: 190722

28:59 (12” box, 20# 9’

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Viktor Wachtler
July 25th, 2019 at 9:11 pm
Commented on: 190722

Scaled/ subbed to 3 rounds of

400m run

30 16kg kettlebell thrusters

30 bench jump-overs

13:26

42/1.78m/77kg

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Andrew Moultrie
July 25th, 2019 at 10:58 am
Commented on: 190722

35:05 - RX


First round was 6-6:30ish, then 6:30-7ish, then just tried to hold pace and finish by 35:00. Broke WBs up by 5s, did Box Jumps unbroken.

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Troy Bruun
July 24th, 2019 at 10:07 pm
Commented on: 190722

5rds: 27:24

400m Run

30 Box Jump (20”)

30 Wallball 20lbs. (10’)

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Hank McKibban
July 24th, 2019 at 7:35 pm
Commented on: 190722

31:17 (w/500m rows)


181209 - 26:37 rx

180212 - 27:44 rx (treadmill)

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Nicholas Sorg
July 24th, 2019 at 6:33 pm
Commented on: 190722

56 minutes RX

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Patrick Rose
July 24th, 2019 at 5:32 pm
Commented on: 190722

19:33

Rx

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Coastie Nick
July 23rd, 2019 at 10:25 pm
Commented on: 190722

37:04 Rx’d

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Cameron Smith
July 23rd, 2019 at 9:07 pm
Commented on: 190722

M\49\180 49:08 Rx with 20lb vest

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Lucas Allan
July 23rd, 2019 at 6:07 pm
Commented on: 190722

43/6’3”/200

29:57 rx

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Jordan Ollis
July 23rd, 2019 at 4:29 pm
Commented on: 190722

Make 5’10” 205lbs

Rx 29:48. Unbroken on all. Would rest about 15 sec in between exercises

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Dave Westerman
July 23rd, 2019 at 2:31 pm
Commented on: Course Photos | July 16-21, 2019

What an experience this weekend at the level 1 training in St Paul Minnesota! The trainers are the best in the world, but more than that they're amazing people! I cannot say enough great things about this organization! Pablo, Doug, Kolin, Travis, Jess and Jen I cannot thank you enough for the way you presented the material and interacted with us as a group! Thank you for all the hard work you put in everyday! You are changing people's lives!!!

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pablo cervigni
July 23rd, 2019 at 4:03 pm

Thank you Dave for your words!!

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Kolin Theede
July 29th, 2019 at 12:36 pm

Thanks, Dave! So glad you enjoyed your time with us, it was a pleasure having you!

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John DIFABIO
July 23rd, 2019 at 2:18 pm
Commented on: 190722

29:42 10 lb thrusters 16 inch box

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John DIFABIO
July 23rd, 2019 at 2:18 pm
Commented on: 190722

29:42 10 lb thrusters 16 inch box

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Chandler Brazeal
July 23rd, 2019 at 1:50 pm
Commented on: Course Photos | July 16-21, 2019

Attended the CF-L1 in Charlotte, NC this past weekend. What an unbelievable experience. Have been doing CrossFit for over 5 years and learned so much valuable information. The coaches and staff were amazing! They did an excellent job of instructing, coaching, pushing, and most importantly making me feel at home. The CrossFit community is such an awesome place. Would highly recommend anyone interested in fitness and health to participate. Thank you to everyone for making the weekend awesome! Stomp stomp - clap!

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Nuno Costa
July 23rd, 2019 at 11:46 pm

Awesome to meet you this weekend Chandler!!! Stomp Stomp - Clap!

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Richard Feinman
July 23rd, 2019 at 1:37 pm
Commented on: Study, Comment, & Response: Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain

You have to ask what this is all about. The justification, explicit or implicit is that emphasis on biological science targeting nutrients has failed us and we need to look at something else like processing. But, of course, it hasn't failed us. The science has consistently shown that our original emphasis on fat was incorrect and that dietary carbohydrate was the major controller of metabolic disease. The recent publications from Virta and others establish that low-carbohydrate/keto diets offer a virtual cure for type 2 diabetes and a dramatic adjunct to drugs in type 1. (Diabetes represents the essential metabolic disruption but nothing is better for weight loss).


Low-carb/keto is the best? For the medical establishment this was a grosse neue Shitstorm, as they say in German. How could they deal with such an outcome? Well, you could attack researchers and clinicians personally as in the Tim Noakes, Gary Fettke, Jennifer Elliott, Annika Dahlqvist cases (among others). You could recruit a named Professor of Cardiology to author an epidemiological study showing the low-carb will kill you, never mind that no low-carb diets were studied. Or you could come up with a new angle, red meat bad, plant-based good or ...processing. All have the advantage that you can frequently drag fat back in. Processing is especially good in that you make stuff up to fit your goal. Here's the question: Pick the ultra-processed food:

A. whole milk

B. 2 % milk

C. both

D. neither

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Richard Feinman
July 23rd, 2019 at 7:06 pm

Let me be clear. I do not mean to imply any malfeasance on the part of the authors. They did the work and submitted it for peer review.


I think fault attaches to the editors for obviously not getting real peer review. Editors are supposed to recognize controversial subjects and appoint reviewers from both sides of the controversy. This was clearly not done here and constitutes de facto bias.


Medical nutrition at large bears blame for the failure to appreciate how far we have come on focus on nutrients and that those deserve development before turning to more poorly defined and questionable causes. Not that we know the answer. Not that low/carb-keto is any kind of cure-all but that, recent studies on diabetes among others are sufficiently compelling that they deserve serious attention -- rebuttal if appropriate. Choosing to ignore these studies is part of the breakdown in academic medicine that has brought about the consistent complaints about the medical literature for its poor reliability and reproducibility, frequently by the perps themselves.

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Alain Hespel
July 23rd, 2019 at 12:54 pm
Commented on: 190722

28'42 RX with 30°C

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Antonio Ivanov
July 23rd, 2019 at 12:18 pm
Commented on: 190722

subed with 500m row and 4kg wallball

40:47

row times were

2:11

2:24

2:17

2:14

2:09

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Claire Fiddian-Green
July 23rd, 2019 at 11:11 am
Commented on: 190722

31:42 Rx. Completed 07/23/2019.

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RAPHAEL SIRTOLI
July 23rd, 2019 at 10:08 am
Commented on: Study, Comment, & Response: Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain

The question of food processing is an important one, no less so because it lacks good definition - the NOVA system is woefully inadequate.


in addition to failing to define their prime variable the study authors didn't design the experiment to illuminate which variables in processing predispose people to fat gain - it just observed what was already known (i.e. people will eat more food when the food is crappy fast food, a mix of flour, sugar and seed oils). this observation is already well established.

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Richard Feinman
July 23rd, 2019 at 12:12 pm

My point was that it doesn't even do that because of the lack of conformity of the statistics to Hill's criteria or plain common sense. Also, there is the completely arbitrary nature of the definitions ....frozen green beans are not processed but canned beans are not only processed but "ultra-processed." but the second law of thermodynamics tells you there is more processing in making something cold than making it hot. All of haute cuisine -- or any cuisine -- is out the window because somebody gained 1 kg....remember, that's what it's about, 1 kg.

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Brendan Mullan
July 23rd, 2019 at 8:02 am
Commented on: 190722

5RFT

400m run

30 box jumps @20cm

30 wall balls @ 8kg

29.07min...👍👍😅

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Brendan Mullan
July 23rd, 2019 at 8:03 am

Sorry....box jumps at 50cm 🤦‍♂‚️😁

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Emily Darsey
July 23rd, 2019 at 5:05 am
Commented on: Course Photos | July 16-21, 2019

I see you, L1s! But, gotta give a shout out to my L2 peeps at CrossFit Nola this past weekend! Todd, Ashley, and Lindsey – thank you so much for spending your weekend helping us all become better coaches!

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Justus Hanks
July 30th, 2019 at 11:03 am

Hells yeah! 💪🏻😉

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Dakota Hoffman
July 23rd, 2019 at 3:12 am
Commented on: 190722

Kelly

5 rounds for time of:


Run 400 meters

30 box jumps

30 wall-ball shots


45 min

I feel like a pud

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Matt Zero
July 23rd, 2019 at 3:11 am
Commented on: 190722

26:44 Rx’d

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Darren Mackie
July 23rd, 2019 at 3:09 am
Commented on: 190722

M/54/84 kg/35:05.51 20 lb - 10 ft. 16 inch box

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Amanda Matson
July 23rd, 2019 at 2:09 am
Commented on: Course Photos | July 16-21, 2019

Took the level 1 course in Columbus this weekend, loved it! So much information to process but I was almost sad it was over. So glad I got out of my comfort zone and took this training. Hoping I can put it all into practice well. Definitely have a long term goal to be back for the L2! Had my first coaching experience tonight helping someone develop the med ball clean. I think it went well. Thanks Joe, Dennis, Cody, Kelly and Spencer. 😎✌🏻💪🏻

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Joe DeGain
July 23rd, 2019 at 6:50 pm

Hi Amanda-

Yes, pursue that goal of the L2! Enjoy using the material to change lives. It is a great ride!

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Joseph Amaya
July 23rd, 2019 at 1:38 am
Commented on: 190722

Kelly

3 rounds for time of:


Run 400 meters

30 box jumps

30 wall-ball shots


♂‚ 70-cm box, soccer ball ball at 4.5m target

26:00

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Jeffrey Howard
July 23rd, 2019 at 1:36 am
Commented on: 190722

24:21

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Jeremiah Ramos
July 23rd, 2019 at 12:46 am
Commented on: 190722

45:55

25 cal echo bike

30 box jumps (24 box)

30 wall ball ( 20 lb )

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Blas Raventos
July 23rd, 2019 at 12:44 am
Commented on: 190722

M/35y/174cm/74kg


800m Assault bike

30 box jump 24"

30 wall ball 9kg ball


22' 58"


im trying to add extra work specially thurd day of the cicles. After this amazing benchmark,

extra 1: stamina squats emom 12 alt 3 front squats and 5 back squats, 80kg (60ish % 3 rep backsquat)

extra 2: midline stamina not for time: 15 strict toe to bar 35 oh sit ups w disc and straight leg 50 ab mat situp


swollen and satisfied 🤙🏻

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Blas Raventos
July 23rd, 2019 at 12:45 am

5 rounds in benchmark *

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Tom Bradley
July 23rd, 2019 at 12:04 am
Commented on: 190722

5 rounds


25 cal assault bike

30 step ups

30 squats


30:12

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Richard Feinman
July 22nd, 2019 at 11:57 pm
Commented on: Study, Comment, & Response: Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain

I am surprised that this study is being taken seriously. The key variable “ultra-processed food” is never defined nor can one guess exactly what it might be from descriptions in this and NOVA.


Even assuming one knew what was being studied the changes are distinctly small. This study is a randomized control tria but the conclusion is an association between processing and weight gain although the authors claim "cause." Bradford Hill’s criteria remains a widely accepted test of the extent to which the “cause” in the title is reasonable. The first of Hill’s criteria is the magnitude of the effect. While there is no mathematical or statistical way to say what is large, in this case we all have experience of weight loss and we know that you can lose one kilogram of weight overnight. This means that the changes found in the experiment could be reversed by small changes in behavior and the outcome is not predictable and might change if the experiment were carried out for another day.


The disclaimer is usually that small differences could become important if they were scaled up to the whole population. The question then becomes whether you are dealing with an accurate but small number or just a number that is simply random. Here, you need to look at the error. There are several ways to indicate the spread in the experimental values. The standard deviation (SD) is represented in the familiar bell-shaped curve and gives you a sense of how close measured values are to the mean. One SD on both sides of the mean contains about 65 % of the values. A large SD means big spread and relatively unreliable mean. Small SD indicates better accuracy. The standard error of the mean (SE), however, tells you about the mathematical significance but can be misleading if you are interested in knowing where the experimental data are. The SE always makes your data appear as if it had less error and generally is not the appropriate parameter for understanding reliability of the data. To convert SE to SD, you multiply by the square root of n. For each of the diets reported here that is sqrt (10) or about 3. So the large errors shown in the paper are actually even larger meaning that there will be substantial overlap between the two diet protocols and it may be that there is little reliable difference. The corrected value for weight changes are 0.9 + 0.9 ± 0.95 kg for ultra-processed and -0.9 ± 0.95 kg for unprocessed which underwhelms. More generally almost all the statistical measures in the paper are group statistics which hide the individual changes.


The whole idea is to show that the controlling variable was the processing. In other words, how much can nutrient effects be excluded. So how did it come out?


The paper says “The increased energy intake during the ultra-processed diet resulted from consuming greater quantities of carbohydrate (280 ± 54 kcal/day) and fat (230 ± 53 kcal/day)…”


And: “While we attempted to match several nutritional parameters between the diets, the ultra-processed versus unprocessed meals differed substantially in the proportion of added to total sugar (∼54% versus 1%, respectively), insoluble to total fiber (∼16% versus 77%, respectively), saturated to total fat (∼34% versus 19%), and the ratio of omega-6 to omega-3 fatty acids (∼11:1 versus 5:1).”


On social media such self-serving lack of logic is labelled "and Jesus wept."


And sometimes ultra-processing is good. The Graphic Abstract shows a hamburger as representing processing. I recommend avoiding grinding but rather chopping in a food processor. Julia Child recommended two perfectly balanced chef's knives. That's real ultra but I don't think it will make you fat.

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Michael Bishop
July 22nd, 2019 at 11:57 pm
Commented on: 190722

only three rounds RXd


18:32

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Daniel Shepard
July 22nd, 2019 at 11:47 pm
Commented on: 190722

30:47 rx

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Harris Wahidi
July 22nd, 2019 at 11:36 pm
Commented on: Course Photos | July 16-21, 2019

Hey level 1 is awesome. DO IT! You learn a lot and pray to God you get Pablo as an instructor because you're about to laugh your ass off!! He's so brilliant, full of knowledge & wisdom and is honestly one of the funniest people I've ever had the privilege to meet! Thanks again!!

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pablo cervigni
July 23rd, 2019 at 4:07 am

Harris, thank you so much for your words!

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Matt Robinson
July 22nd, 2019 at 11:18 pm
Commented on: Course Photos | July 16-21, 2019

The level 1 course in Saint Paul was outstanding! Super professional presentations, excellent breakouts, super easy workouts (NOT!), and a TON of new stuff even after several years of Crossfitting. Now if we can just adjust Pablo’s thick southern drawl.....

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pablo cervigni
July 23rd, 2019 at 4:08 am

Thank you Matt for your words! So much fun last weekend!!

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Kolin Theede
July 29th, 2019 at 12:34 pm

That accent takes a little while to pick up! Thanks for being an awesome participant!

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Elliott Harding
July 22nd, 2019 at 11:17 pm
Commented on: 190722

49:15


5 rounds


Sub 2:30 500m row


12 lb. ball


20 inch box w/ step down


30, 30, 20, 15, 10

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Courtney Guthrie
July 22nd, 2019 at 10:48 pm
Commented on: 190722

23:47

4 rounds

20 Box jumps 20”

20 WB 14# 9’

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Dallas Vanderford
July 22nd, 2019 at 9:59 pm
Commented on: Course Photos | July 16-21, 2019

Last weekend I attended the CFL1 Course in Oklahoma City, which was ran by Abi, John, Donny, Luke and Nathan. The coaches went above and beyond to give us great lectures and demonstrations all while keeping the atmosphere fun and energetic. I learned a ton of information that I will not only be able to use for myself as an athlete but as a coach passing on to our community. Thank you guys for all of the time and effort you put in for us this weekend!

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Abigail Grove
July 24th, 2019 at 10:07 pm

Thank you my long levered friend=) I can't wait to see what you go do next in the community!

Abs

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Colleen Glisson
July 22nd, 2019 at 9:11 pm
Commented on: 190722

22:59 RX - a huge PR for me! Last time was 25:16. I slowed down the run a bit (first three rounds about 9mph, then 8mph then 7.5mph) but this allowed me to do the wallballs unbroken all the way through. Step downs on the box jumps.

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Claire Fiddian-Green
July 23rd, 2019 at 11:13 am

Great job!

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Colleen Glisson
July 27th, 2019 at 12:54 pm

Thanks Claire! You too!

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Jayson Winquist
July 22nd, 2019 at 7:57 pm
Commented on: Course Photos | July 16-21, 2019

Pablo, Jen, Jess, Kollin, Doug, and Travis, you guys were awesome this past weekend! I have been to a lot of different trainings in my day and you guys were by far the most knowledgable group I have come across. You were all a great resourse for me... I really appriciate you all sharing what you know with all of us!

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Jessica Pilling
July 22nd, 2019 at 9:08 pm

Jayson, it was GREAT to meet and work with you! Best of luck on your new affiliate.

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pablo cervigni
July 22nd, 2019 at 10:11 pm

Thank you Jayson!!!

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Nicole Deaver
July 22nd, 2019 at 7:14 pm
Commented on: 190722

23:49 (PR) Rx,

All but 10# ball is all I have


Compare to: 24:51

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Claire Fiddian-Green
July 23rd, 2019 at 11:13 am

Nice improvement!

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Eric O'Connor
July 22nd, 2019 at 7:12 pm
Commented on: 190722

This is a long and very lower body intensive benchmark test. I will recommend that my athletes move at a moderate pace on round 1 and attempt to be consistent on the remaining rounds. Faster times will be between 20:00-25:00 with most finishing in approximately 30:00. I think that it is acceptable to take up to 35:00 today. Scaling the overall volume will be necessary, for many athletes, to maintain consistency, on each movement, and reduce stress on the body. Here are some thoughts on scaling:


Run

I will have most of my athletes complete the runs as prescribed today. I will reduce the distance if the volume is too high for the athlete’s current capacity or if runs will exceed 2:30. A sample could be: 200m-400m-200m-400m-200m


Box Jumps

I consider this to be a high volume of box jumps and made to be even more difficult when combined with the run and wall ball shots. Many of my athletes will reduce the height and volume to maintain consistency, as well as to reduce stress on the lower leg. I will aim to have each round of box jumps be completed in under 2:30 today.


Wall Balls

The overall volume of wall-ball shots is high and made to be more challenging when combined with the run and the box jumps. For these reasons, many of my athletes will reduce reps and/or loads to be able to maintain consistency and range of motion. A general guideline, I will use, is that no round of wall-ball shots should take longer than 2:30.

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Joe Maloney
July 22nd, 2019 at 6:35 pm
Commented on: 190722

First Crossfit workout and here come the excuses already.


Only managed 4 rounds as I had to go pick my girlfriend up.


400m Run

24inch Box Jumps

22lbs Corebag Thruster (don't have a medicine ball heavy enough)


41:11


My general cardio is terrible and needs work, but this is my starting place and I can only progress from here.

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Matthew Rushenberg
July 22nd, 2019 at 6:24 pm
Commented on: Course Photos | July 16-21, 2019

I had the privilege of taking the CFL1 course at Koda Crossfit in Oklahoma City this past weekend. All of the Crossfit coaching staff presented the material very affectively and you could truly tell they were having fun doing so! Throughout the lectures, the movements, and the workouts each staff member treated every scenario in a very professional way.


Thank you coaches, and thank you to all of the athletes that attended that made this past weekend a lot of fun!!!


WOOOOOO!!

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Vincent Dahlqvist
July 22nd, 2019 at 5:49 pm
Commented on: 190722

Rx 41 minutes

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Nicole Hargis
July 22nd, 2019 at 5:47 pm
Commented on: Course Photos | July 16-21, 2019

The Level 1 Course in OKC, OK this weekend FAR exceeded my expectations. I can't say enough good things about ALL of the instructors! This will be an experience that I will never forget.

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Abigail Grove
July 24th, 2019 at 10:06 pm

Nicole! You and your posse of ladies were fantastic. Thank you for serving your community and for running with anything we threw at you!

Abs

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Steve Day
July 22nd, 2019 at 5:29 pm
Commented on: 190722

5 RFT

400m on treadmill

30 x 25lb thruster

30 x 20" box jumps

23:40

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John Clarke
July 22nd, 2019 at 5:27 pm
Commented on: 190722

5 rounds:


.25 mi run on treadmill

30 box jump - 20 inch box

30 wall-ball - 18lb ball, 10 feet


26:36

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Josh Miner
July 22nd, 2019 at 5:26 pm
Commented on: Course Photos | July 16-21, 2019

Thank you for everything Joe, Cody, Dennis, and Kelly!! Your knowledge and guidance won't be forgotten. the course was awesome!

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Joe DeGain
July 23rd, 2019 at 6:49 pm

Hi Josh-

Glad you enjoyed it. It was a great weekend!

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Tony Fielder
July 22nd, 2019 at 5:19 pm
Commented on: Course Photos | July 16-21, 2019

OKC CF-L1 coaching staff, absolutely the best. Abi, John, Donny, Luke and Nathan you guys were not only informational but right on que with everything. How Luke demonstrated faults and immediately corrected them to perfect reps...I’m still scratching my head on that one. Great job guys. 🤞 on the test portion.

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Abigail Grove
July 24th, 2019 at 10:05 pm

Tony! It was great to look down the aisle and see you smiling at us! Thank you for your energy all weekend long!

Abs

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Melissa Reed
July 22nd, 2019 at 5:10 pm
Commented on: Course Photos | July 16-21, 2019

Took the L1 this weekend at CrossFit St. Paul. WOW, what an AMAZING experience! Pablo, Jen, Jess, Doug, Kolin, and Travis were top notch and a wealth of knowledge. I can't wait to apply what I've learned!

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Jessica Pilling
July 22nd, 2019 at 9:17 pm

It was our pleasure, Melissa. So great to meet you and work with you this weekend!

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pablo cervigni
July 22nd, 2019 at 10:11 pm

Thank you so much Melissa!!

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Sebastien Fitzpatrick
July 22nd, 2019 at 4:58 pm
Commented on: 190722

29:50 Rx (8sec PR)

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John Rodrigues
July 22nd, 2019 at 4:02 pm
Commented on: 190722

RX

33:52

Not bad for beginner, huh?!


You al have good day and great week ahead!

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Evelyn Valdez
July 22nd, 2019 at 3:47 pm
Commented on: Course Photos | July 16-21, 2019

I took the LVL1 in Scottsdale this weekend after been in the Crossfit realm for about 6 years. I was humbled and excited about all the information that was presented. Lisa, Gene, & Zack did such a great job breaking down the information for better understanding as well as just being charismatic and engaging during the entire weekend. I came in recently having injured my back to the point where I was afraid to move or squat in the class setting but after going through this weekend I'm more motivated and ready to not just re-learn proper movement patterns and better technique but really reinforce the proper mechanics and technique in others. Thank you so much for a great weekend!

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Veronique Oomen
July 22nd, 2019 at 3:27 pm
Commented on: Study, Comment, & Response: Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain

Interesting that the subjects ate exactly the same amount of protein in both cases, while eating far less carbs and fat of unprocessed foods.

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Clarke Read
July 22nd, 2019 at 8:32 pm

There is some exceptionally interesting research by Stephen Simpson (out of AUS / UK) looking at this exact observation in more detail. His "protein leverage" hypothesis has long argued we naturally adjust our diets to get a consistent protein intake, with the intake of other nutrients (and total calories) scaling up or down as necessary to ensure protein sufficiency. This hypothesis would be supported by the current data - i.e., that the less protein-rich a diet is, the more of it we might tend to eat. Of course, his is just one of many attitudes toward this question.


https://www.ncbi.nlm.nih.gov/pubmed/15836464

https://www.ncbi.nlm.nih.gov/pubmed/24588967

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Neal Davis
July 22nd, 2019 at 3:23 pm
Commented on: Course Photos | July 16-21, 2019

MUCH LOVE to the seminar staff in Columbus, OH this past weekend! Each of them provided us with an experience that I’ll always remember and be thankful I was fortunate enough to participate in! It was amazing to learn with a group of like minded community members who care about the fitness and mentality that Crossfit provides us all through hard work and a different mindset!! Good luck to everyone armed with the new knowledge we had bestowed upon us this weekend!

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Joe DeGain
July 22nd, 2019 at 4:14 pm

Neal,

It was a true pleasure to have you this weekend. Your passion is contagious!

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Braden Kruger
July 22nd, 2019 at 3:19 pm
Commented on: 190722

12:48 3 rounds


Used purple ball on track

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Didier Rios
July 22nd, 2019 at 3:10 pm
Commented on: 190722

Kelly

5 rounds for time of:


Run 400 meters

30 box jumps

30 wall-ball shots

♂‚ 24-inch box, 20-lb. ball


31:53 Rx

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Michael Arko
July 22nd, 2019 at 2:33 pm
Commented on: 190722

Subbed 18lbs DB thrusters for wall balls, all outside in the heat.


31:13


Faster than 180209 (32:32) which was mostly indoors.

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Sheila Foley
July 22nd, 2019 at 2:29 pm
Commented on: Course Photos | July 16-21, 2019

Thank you to all of the instructors in St. Paul this weekend! Every lecture was educational and reminded me of why I fell in love with crossfit over 4 years ago. I feel fully inspired to take this knowledge and be able to apply it in the gym and help others find the athlete in them! Also thank you to crossfit St. Paul for hosting!

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pablo cervigni
July 22nd, 2019 at 3:26 pm

Sheila! Thank you so much for your words! It was a pleasure to work with you! Nice to meet you!!

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Jessica Pilling
July 22nd, 2019 at 9:15 pm

No doubt in my mind that you'll inspire many other individuals in your coaching at CF Philia. See you in a few weekends, Shelia!

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Jim Rix
July 22nd, 2019 at 1:58 pm
Commented on: 190722

3 rounds + 400 run...tweaked back slightly yesterday

27:00


170916: 4 rounds, 400/15/15, 18:20

141221: 34:12 with 500m row

130805: 30:35 rx

130513: 30:23 with 15# ball

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Jim Rix
July 22nd, 2019 at 2:02 pm

All box jumps as jump ups and step downs.

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Elizabeth Cheek
July 22nd, 2019 at 1:44 pm
Commented on: 190722

30:15 scaled just a bit(WB) due to rain! Went well but feeling it now!

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Elizabeth Cheek
July 22nd, 2019 at 1:44 pm
Commented on: 190722

30:15 scaled just a bit(WB) due to rain! Went well but feeling it now!

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Jeff Strain
July 22nd, 2019 at 12:46 pm
Commented on: 190722

28:23

400m run (treadmill)

30 bench jump overs

30 dumbbell thrusters w/15# dumbbells

worked with the equipment I have in my garage.

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Rahum Brown
July 22nd, 2019 at 12:35 pm
Commented on: 190722

26’33 RX’d

Battling a shoulder Injury but still did WB. Broke up fourth round of wall ball to 15reps. Touch n go Box Jumps

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Katie Murgic
July 22nd, 2019 at 12:34 pm
Commented on: Course Photos | July 16-21, 2019

Level 1 weekend at St. Paul was an AMAZING experience! The staff went above and beyond to deliver the content in an engaging way, and genuinely wanted us to learn and grow as individuals and coaches! The energy of the weekend was contagious- could not thank the staff enough for their time and effort!

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pablo cervigni
July 22nd, 2019 at 3:23 pm

Katie, thank you so much for your words!! It was great t o meet you and work with you over the weekend!!

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Jessica Pilling
July 22nd, 2019 at 9:12 pm

Thank you for sharing your weekend with us, Katie. It was a pleasure to work with you!

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Clark Pew
July 22nd, 2019 at 12:13 pm
Commented on: 190722

18:00 for 2 rds of:

400 m run

30 24" box jumps

30 45# thrusters (no med ball)

(age 43, wt.165#, ht.5'7")

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Joe Cormier
July 22nd, 2019 at 11:32 am
Commented on: 190722

M46


Did 50% Kelly. Body wasn't having it today. Didn't want to scrap the workout altogether. Kept moving and went as hard as I could.

21:35

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Joe Maloney
July 22nd, 2019 at 11:23 am
Commented on: 190722

Been training Powerlifting and Strongman for the past few years. Looking to start some Crossfit for a new challenge and to improve overall fitness levels.


Today will be my first time doing this workout. Wish me luck. Will post times later.


Male

103.4kg

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Jim Rix
July 22nd, 2019 at 2:01 pm

This is a great intro.

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Dave DeCoste
July 22nd, 2019 at 11:08 am
Commented on: 190722

28:06 Rx

M/41/5’8”/163

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Alex Pham
July 22nd, 2019 at 11:08 am
Commented on: 190722

23:32

3 rds

14 lb ball

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Nicholas Scott
July 22nd, 2019 at 9:01 am
Commented on: 190722

34:15

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carlos Segnini
July 22nd, 2019 at 6:03 am
Commented on: 190722

M38 78kg

25:15

Scaled thrusters instead of ball throw

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Martene Herbert
July 22nd, 2019 at 5:09 am
Commented on: Course Photos | July 16-21, 2019

Drove all the way down from NW Ontario, Canada to take the Level 1 in St Paul this past weekend. Thank you so much to Pablo, Doug, Jess, Jen, Kolin and Lukas for a fantastic weekend!

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pablo cervigni
July 22nd, 2019 at 11:39 am

Martene, thank you so much for you hard work. It was great to meet you and work with you!!

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Jessica Pilling
July 22nd, 2019 at 9:06 pm

Martene, so lovely to meet you and work with you in the breakout groups.

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Jake Mawunga
July 22nd, 2019 at 4:58 am
Commented on: 190722

26:10 RX first time doing this workout.

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Didier Rios
July 22nd, 2019 at 3:08 pm

Wowww nice job !

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Clarke Read
July 22nd, 2019 at 4:52 am
Commented on: Study, Comment, & Response: Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain

This study provides the most direct test to date of a critical , unanswered question in nutrition: Are processed foods inherently bad (i.e., because they are processed), or are processed foods bad simply because they tend to be bad in other ways that are not the direct result of processing (i.e., because they are higher in carbohydrates, or sugars, or more energy dense, or have a higher glycemic index, etc.)


This trial specifically tests at the first claim with respect to obesity. If two diets are as close to identical as possible, except one is highly processed and one is not, does the former lead us to consume more? That is, does processing per se lead to greater caloric consumption when we’re allowed to eat freely?


The authors conclude these data point to “yes”, and strongly so - patients consumed an extra 500 calories per day on the processed food diet. Ludwig et al note why, even taking these results at face value, they might not be meaningful. First off, “as close to identical as possible” may not be close enough to isolate the effect of food processing. The fiber sources differed between diets, and there was more sugar (about 60g / d more) in the processed diet than the unprocessed diet. Total sugar consumption, however, did not differ between diets, which would suggest subjects on the unprocessed diet biased their food choices at least slightly toward the more sugary foods that were available. Ludwig et al focus on the difference in energy density - to reach 2000 calories, not counting beverage calories, subjects eating an unprocessed diet needed to consume nearly twice as much food, by weight (1737g vs 931g). It’s impossible to tell from this study alone whether any of these admittedly small differences are significant and could drive the shocking 500 kcal/d increase in food consumption - but a broader survey of the literature could point us in the right direction. Ludwig et al suggest other short-term studies point to energy density as a cause.


Beyond this, it’s worth questioning whether these results are meaningful given the highly artificial nature of the study. To the authors’ credit (and as reviewed in yesterday’s NYT article), the diets were representative of what a typical highly-processed or unprocessed diet might look like - grocery fare for the former, lightly-prepared whole foods for the latter. But we can’t get past the fact that subjects were kept in a metabolic ward (and for one day each week in a metabolic chamber - basically a prison cell) for two weeks, with snacks readily available all day and more food than they could eat served to them at meals. This might be the best way to test certain laboratory measures of appetite, but it doesn’t match how we eat food in the real world. Ludwig et al imply as much by noting how those same energy density studies have failed to replicate over longer periods. Hall’s study itself even suggests the extent to which environment can affect eating behavior - when subjects were in the metabolic chambers (1 day per week, highly constrained environment), they ate the same number of calories whether they were on an unprocessed or processed diet, while when they were in the ward (6 days per week, moderately constrained environment), they ate much more when the food was processed. How else might these results change when differences in food availability and environment change? Hall argues their study brings a precision that a more loosely controlled study could not, and I’m highly sympathetic to this view, but our tools to deliver and monitor real-world interventions have improved dramatically over the past couple years, and this argument is less compelling than it once was given viable alternatives.


Finally, I do think something of metabolic significance happened to subjects on the processed diet. Urinary C-peptide excretion, a marker of whole-day insulin secretion, was 25% higher on the processed food diet than the unprocessed diet. This was glossed over because it was not statistically significant, albeit at p=0.052. While fasting insulin and glucose and insulin resistance did not differ between groups, we wouldn’t expect a moderate dietary intervention over 2 weeks to lead to changes in these markers. Subjects eating unprocessed diets actually lost weight (more of it fat-free than fat mass), suggesting this diet may have been an improvement over their baseline diet. So what was it about the processed diet, supposedly equal in both carbohydrate and sugars content to the unprocessed diet, that could have led to this increase in insulin?


Hall et al deserve some praise for attempting to isolate and test the impact of a particular dietary feature (food processing) that many of us have set-in-stone opinions about. But this study still has a couple too many asterisks to fully convince me “processed food” is not still just a proxy for some other factors more directly related to the composition of the foods, particularly when it comes to real-world consumption and behavior. That may just be a reflection of my bias.

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Clarke Read
July 22nd, 2019 at 6:02 am

A little "spirit of the stairs"...


What we really need is a more clinically relevant understanding of "processed food." We know, from this study and many others, that most diets high in processed foods are worse for us than most diets without them. But why? Is processed food inherently bad, and so the only way to mitigate its effects by eliminating it from the diet? Or is processed food contextually bad - bad because of some less unique factor it does or does not have more often than unprocessed food? Are its differentiated effects on the body entirely cerebral, or do they affect hormones and the metabolism in predictable ways? Is the difference categorical or circumstantial?


We know that the rise of the metabolic disease and obesity epidemics has paralleled the rise of processed food, and so it is very likely that a major contributor to these diseases is something common in processed foods and uncommon in other foods. This study reinforces our understanding that processed foods are, at least in terms of obesity, and at least when consumed within a moderate-carb, moderate-fat diet, worse for us than unprocessed foods. It doesn't get us that much closer to understanding why, except by maybe taking some arguments off the table.


I remain reluctant to believe processed foods are inherently worse for us, for reasons that can't be explained using more mundane or universal nutritional factors. That said, for the individual with the means and capabilities, this does provide further support for a belief we scarcely need more support for - that eating a less-processed diet will, for most of us, most of the time, be a healthier choice.

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Tessa Faga
July 22nd, 2019 at 4:28 am
Commented on: Course Photos | July 16-21, 2019

Level one this weekend in St. Paul! Pablo, Jen, Jess, Kollin, Doug, and Travis you all made the weekend that much better! It was a pleasure meeting you all and learning from you! I felt much more confident walking into that test after your lectures!! I can't wait to apply all the knowledge you have handed to us.

Also big thanks to CrossFit St. Paul for hosting!

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pablo cervigni
July 22nd, 2019 at 4:47 am

Thank you Tessa! It was a pleasure to meet you and work with you!!

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Jessica Pilling
July 22nd, 2019 at 9:04 pm

Tessa, so great to work with you this weekend and chat during the social! See you again in a few short weekends :)

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Mary Dan Eades
July 22nd, 2019 at 4:15 am
Commented on: Study, Comment, & Response: Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain

A not actually very surprising result really. The ultra-processed diet, true to its word, consisted chiefly packaged foods that almost exclusively draw their calories from the same four sources: 1) processed wheat flour 2) processed corn flour 3) industrially processed seed oils, and 4) sugar or HFCS. These players get shaped into a variety of different forms, but basically whether it's ravioli or a bagel or Eggo pancakes, it's some combination of those four ingredients.


The impact of such a diet, high in processed starches, bad fats, and concentrated/refined sugar, is to shunt the fuel partitioning pathways at the sub-cellular level (ie, the electron transport chain) into 'shove the calories into storage' overdrive. That shunting results in relative starvation at the cellular level (well, all the cells but the fat cells) and the need to take in more energy to combat the cellular hunger. That it was nearly 500 kcal a day more in so short a time frame is amazing, considering the tastiness and variety of the unprocessed meals presented and the utter wretchedness of the ultra-processed choices. Additionally, there's the whole issue of the effect that pulverizing food (aka processing) has vis a vis the gut's incretin response, which is a whole other topic that I'm sure will get a thorough going over here before this comment string has wrapped up. In sum, being driven by cellular hunger to consume 500 kcal more of refined calories a day is a pretty sure recipe for gaining weight.

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Madison Kelleck
July 22nd, 2019 at 3:36 am
Commented on: Course Photos | July 16-21, 2019

Thanks Joe, Kelley, Dennis, and Cody for the course! Educating, humbling, and so much fun! You guys rock. 💪🏼😎

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Joe DeGain
July 22nd, 2019 at 1:25 pm

Hi Madison-

It was a great weekend... we are glad you enjoyed it!

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Chris Sinagoga
July 22nd, 2019 at 2:59 am
Commented on: 190722

Champions Club Scaling Notes:


RANT:

First off, if Kelly was the only test of fitness, I would be a CrossFit Games athlete - or, at least would have been last time I did this. Just about everyone at the Champions Club hates this workout more than any other girl, but for a basketball player who happened to be good at track, I could not ask for a better combo. Anyway, I want to talk about box jumps. Touch-and-go reps are legit and I will also publicly state that regardless of what Mel thinks, standing up on the top of the box does not have to be a standard if it doesn't fit the purpose. With that being said, touch-and-go reps are also a great way to mess up your Achilles and foot if you let the feet turn out and knees cave in. Touch-and-go box jumps would be how I would scale (for any non-injured/grandparent athlete), and feet together would be a must on both ends.


I SHOULD TRY THIS AS RX'D IF: I either want to use it as a test, or if I can do the first 2 rounds unbroken (with touch-and-go box jumps).


GROUP SCALE:

I want to preserve 5 rounds, all the reps, and touch-and-go box jumps. So bouncing up and down 30 times on a 45-lb. plate with a piece of foam or a sock between your feet would be a better option than doing 15 reps at a 15-in. box, or doing step-ups at a 20/24. And as for wall balls, less weight, less range of motion, preserve the rep count and discipline of going butt-back first even when your entire body is screaming at you. If you scale those well, that takes a lot of run-scaling off the table, save for a few obviously. If there's an issue with equipment, have half start with box jumps when they come in and half start with wall balls.


GENERAL FEAR LEVEL: 9

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Jasmine Joy
July 22nd, 2019 at 2:52 am
Commented on: Course Photos | July 16-21, 2019

I cannot thank the seminar staff enough for this weekend. Each of them brought their own fun, welcoming, and helpful personality to every lecture and movement practice. I am so eager to apply the immense amount of applicable knowledge shared with us to my own training, and others in time.


This is was everything I love about CrossFit wrapped into one weekend.


Thank you CrossFit St. Paul for hosting and an even bigger thanks to Pablo, Jen, Jess, Kollin, Doug, and Travis for providing everything you did!

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Jessica Pilling
July 22nd, 2019 at 3:15 am

Jasmine❤️ you have a beautiful way with words. Honored to have met you and coach you throughout the weekend. Your passion of CrossFit will shine in your coaching.

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pablo cervigni
July 22nd, 2019 at 4:48 am

Jazmine, thank you so much for your words!! It was so much fun to work with you over the weekend!!

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Elizabeth Cheek
July 22nd, 2019 at 2:15 am
Commented on: 190722

Can’t wait!

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Elizabeth Cheek
July 22nd, 2019 at 2:15 am
Commented on: 190722

Can’t wait!

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Joseph Saglimbeni
July 22nd, 2019 at 1:59 am
Commented on: Course Photos | July 16-21, 2019

I started CrossFit last month and I just finished my Level 1 course at CrossFit Charlotte. Thanks to Coach Andy for setting the standard for hospitality with your cold towels. To him and the rest of our Coaches, (Katie, Chuck, and Nuno (Nu x 2)) thank you for taking the extra effort to show the new guy the way. Your professionalism and expertise destroyed all the negative CrossFit stereotypes that have been holding me back for years. I didn't understand until this weekend. Thank you. Let's GO!

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Nuno Costa
July 22nd, 2019 at 10:05 pm

Joe - great to meet you this weekend. Can't wait to hear how many lives you impact!!!

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Erika Thorson
July 22nd, 2019 at 1:36 am
Commented on: Course Photos | July 16-21, 2019

I completed the level 1 course this weekend at Crossfit St Paul and it was an amazing experience. As the newbie of the class everyone was welcoming and truly made me feel part of the community. Pablo, Doug, Jen, Jess, Kolin and Travis were top notch. I learned so much and had a blast. Thank you all!!

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Jessica Pilling
July 22nd, 2019 at 2:43 am

Erika, ❤️ Honored to teach your Squats breakout. This weekend was absolutely a wonderful way for your to dive head first into CrossFit. Enjoy the next few weeks.

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pablo cervigni
July 22nd, 2019 at 4:44 am

Congrats Erika for completing the course! Was great to meet you!!

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Steven Thunander
July 22nd, 2019 at 1:34 am
Commented on: 190722

Globo Scale: If you can do this one Rxed do so. But, I understand many globos do not have those types of medicine balls or a place to throw them. So, if that is the case, sub 30 dumbbell thrusters 20/15lbs per round. If you do have a medicine ball of 20/14lbs and no place to throw them, just throw it straight up into the air for 10 feet. For the box, if there is no plyobox, see if your gym has those aerobic step things (see below). It takes a stack of 10 of the risers plus the top for 24", 8 for 20". Barring that, do bench jump overs. Finally, you can sub a 500m row or 25 cal assault bike per round of running.


The Aerobic Step system that I am talking about: https://www.youtube.com/watch?v=geuiLCdQRy4 (WFS). If it is a different type, you will need to measure it, and there may be stability issues.


Vacation wod

5 rft

run 400m

30 tuck jumps

30 burpees

This preserves the stimulus of the workout. If you have an object to jump to, do box/bench jumps instead of tuck jumps. Use Google maps or map my run to find the 400m distance (1/4 mile).

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Juan Acevedo
July 22nd, 2019 at 1:24 am
Commented on: 190722

INTENDED STIMULUS

.

AY KELLY! POR QUE ABRISTE LA BOCA? The whole CrossFit world regrets that moment when Kelly Moore said in front of Coach Glassman: "the only thing worse would be running, box jumps and wall balls". That was fourteen years ago, and here we are. This will hurt so good! Let's stay true to the intention of this workout: to make you work on your weaknesses. This should be a long grind with a healthy number of reps. We want you to be able to keep going, but also we want a big resistance from your body saying: "can we stop now, please?" In that delicate and constant battle is where we want you today. Moreover when you are there we want you to smile and move on. That's the stimulus that'll guide our scaling. If modifying, keep a high number of reps and rounds, but decrease skill and overall work load to match today's capacity. Aim to keep this under 30 minutes. Remember one thing, Benchmark Girls are named after badass women that defied preconceived notions of what women should/shouldn't or could/couldn't do in training. Be humbled by these women and honor them with your best effort. Women like these are making the world a better place and will make it even better in the future. SMILE AND MOVE ON!



OPTION 1

5 rounds for time of:

Run 400 meters

30 box jumps

30 wall-ball shots

♀ 16-inch box, 12-lb. ball

♂‚ 20-inch box, 14-lb. ball

10 foot target for both.



OPTION 2

5 rounds for time of:

Run 300 meters

30 box jumps

30 wall-ball shots

♀ 12-inch box, 8-lb. ball

♂‚ 16-inch box, 12-lb. ball

10 foot target for both.



OPTION 3

5 rounds for time of:

Run 200 meters

30 box jumps

30 wall-ball shots

♀ 10-inch box, 6-lb. ball

♂‚ 12-inch box, 8-lb. ball

10 foot target for both.

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Regis Saalfeld
July 22nd, 2019 at 1:48 pm

🙌👏👏👏👏👏

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Jay Johns
July 22nd, 2019 at 1:21 am
Commented on: Course Photos | July 16-21, 2019

Took the L1 in OKC this weekend, fantastic instructors, every one. Hit my first strict ring MU there with their help and instruction. Can't replace the learning you get from this weekend! Hope I passed, cuz I'm ready to take L2 already!

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John Brown
July 22nd, 2019 at 12:25 pm

You crushed both the muscle up and the workouts. Nice job this weekend Jay.

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Abigail Grove
July 23rd, 2019 at 6:02 pm

Jay! I am so excited for your squat! Keep hitting that squat therapy and butt scoot drill and pop us a video! Well done sir!

Abs

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Dan Laska
July 22nd, 2019 at 1:17 am
Commented on: Course Photos | July 16-21, 2019

L1 this weekend at CrossFit St. Paul! Huge shoutout to all the staff!! Learned so much throughout the seminar you are all amazing human beings!!

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Jessica Pilling
July 22nd, 2019 at 2:40 am

🙌🏻 Dan, honored to train you this weekend.

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pablo cervigni
July 22nd, 2019 at 4:43 am

Dan, my friend!! So much fun working with you!! Thank you!!

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Nate McCollum
July 22nd, 2019 at 12:41 am
Commented on: Course Photos | July 16-21, 2019

Just got done with L1 course in Oklahoma City and thought it was a phenomenal course with Great instructors. Abi, Luke, John, Donny, and Nathan were thorough and genuinely desired to make us better athletes as well as potential coaches. They kept it fun and brought energy at all times which helped through the fatigue and heat. Fantastic job! Hope I passed!

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Jay Johns
July 22nd, 2019 at 1:22 am

Great to meet you this weekend, Nate!

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John Brown
July 22nd, 2019 at 12:24 pm

Solid job this weekend to both of you.

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Abigail Grove
July 23rd, 2019 at 6:01 pm

Nate! Thank you for spending your weekend with us away from your family. Take care of that backiotomy!

Abs

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Hannah Mesiar
July 22nd, 2019 at 12:41 am
Commented on: Course Photos | July 16-21, 2019

I had tons of fun learning and practicing this weekend. Thanks coaches, participants and CrossFit St Paul!

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Jessica Pilling
July 22nd, 2019 at 2:39 am

Hannah- it was great to meet you! So fun working with during the snatch breakout.❤️

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pablo cervigni
July 22nd, 2019 at 4:42 am

Thank you Hanna! Was a lot of fun working with you!!

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Michelle Pohle
July 22nd, 2019 at 12:36 am
Commented on: Course Photos | July 16-21, 2019

Level 1 at St. Paul this weekend was amazing! All the coaches were fantastic. Thank you for teaching us this weekend.

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Jessica Pilling
July 22nd, 2019 at 2:37 am

Michelle, it was nice to meet you and work with you in the breakout groups. ❤️

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pablo cervigni
July 22nd, 2019 at 4:41 am

Thank you Michelle!! Was great working with you!!

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Bryan Rosen
July 22nd, 2019 at 12:36 am
Commented on: 190722

Workout for 190722:

GENERAL WARM-UP


2 rounds of:

10 meters of high knees

10 meters of butt kickers

10 meters of toy soldiers

10 meters of walking lunges

Run 200 meters


SPECIFIC WARM-UP


Box jump

5 broad jumps

5 box jumps to low box

5 box jumps at workout height


Wall ball

10 air squats

5 medicine-ball front squats

5 medicine-ball push press to target

10 wall-ball shots


Practice

Run 100 meters

3 box jumps

3 wall-ball shots

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Andrea Gross
July 22nd, 2019 at 12:34 am
Commented on: Course Photos | July 16-21, 2019

I took the L1 course in St. Paul this past weekend and learned A LOT. I also laughed a lot and met some awesome people. I had a fantastic time. Also Pablo did a phenomenal job coaching and teaching and would like everyone to know that he has a really cool accent. :)

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Jessica Pilling
July 22nd, 2019 at 2:38 am

Learning and laughing- the BEST way to spend a weekend. So nice to meet you, Andrea. ❤️

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pablo cervigni
July 22nd, 2019 at 4:40 am

Thank you Andrea! Was great to meet you!! Also, I practice my accent constantly!!:)

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Amanda Anderson
July 22nd, 2019 at 12:15 am
Commented on: Course Photos | July 16-21, 2019

Thank you to Pablo, Doug, Kolin, Lukas, Jen and Jess for an outstanding weekend of training!

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pablo cervigni
July 22nd, 2019 at 12:34 am

Amanda! Great to see you again!! Thank you!!

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Jessica Pilling
July 22nd, 2019 at 2:36 am

❤️ It was a honor to train you this weekend, Amanda.

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Kolin Theede
July 29th, 2019 at 12:30 pm

Thanks for being an awesome participant!

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Brett Fforde
July 22nd, 2019 at 12:09 am
Commented on: Course Photos | July 16-21, 2019

Classic Ed, Sleeping on the job.

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Geo James
July 22nd, 2019 at 12:08 am
Commented on: Course Photos | July 16-21, 2019

Took the level 1 course this weekend at Crossfit St Paul and i loved the experience! From the training staff to the organization and presentation of the lectures everything was top notch.

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pablo cervigni
July 22nd, 2019 at 12:34 am

Thank you Geo! It was our pleasure to work with you!!

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Jessica Pilling
July 22nd, 2019 at 2:34 am

🙌🏻 It was wonderful to meet you and teach your Squats breakout.

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Kolin Theede
July 29th, 2019 at 12:30 pm

Such a great weekend, happy to have had you!

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