Monday

191028

Workout of the Day

103

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

Row (calories)
Thrusters

♀ 35 lb. ♂ 45 lb.

Post time to comments.

Ketosis in Extreme Environments: Mitigating Central Nervous System Oxygen Toxicity

2

Oxygen, the very thing that gives us life, can also be life-threatening, under certain circumstances increasing the risk for central nervous system oxygen toxicity (CNS-OT) seizure. CNS-OT seizures are a limitation of both hyperbaric oxygen therapy and scuba diving, particularly among Navy SEALS who use closed-circuit rebreathers. Dr. Dominic D’Agostino, an expert in the neuroprotective effects of the ketogenic diet, explains why ketones were investigated as a possible mitigator of CNS-OT seizures. He also summarizes existing research on the effects of exogenous ketone supplements on CNS-OT, describes the potential mechanisms at work, and lists examples of ketones' protective qualities.

Read MoreKetosis in Extreme Environments: Mitigating Central Nervous System Oxygen Toxicity

Comments on 191028

162 Comments

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Kang Gyeong Ho
October 26th, 2021 at 10:47 am
Commented on: 191028

남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211026/

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

Row (calories)=>1cal당 3회

Thrusters

♀ 35 lb. ♂ 45 lb.

Post time to comments./

30분만 실시함/

쓰러스터 30회중 5회/

화요일 저녁와드

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Doug Brubacher
August 10th, 2021 at 11:56 pm
Commented on: 191028

CFWUx2

25:43

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Brian W
December 26th, 2020 at 3:54 pm
Commented on: 191028

21:40.55 Rx

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Gavin Young
December 8th, 2020 at 5:15 pm
Commented on: 191028

18:51 Rx


M/37/6'2/195lbs

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Felix Seraphin
February 11th, 2020 at 5:59 am
Commented on: 191028

26:55 RX

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Kury Akin
February 10th, 2020 at 2:25 pm
Commented on: 191028

21:58 50-40-30-20-10 sdlhp and thrusters @20kg. Read suggestions (thanks Acevedo and Sinagoga) and although probably a little heavy for me, I thought aiming to beat my last 5k run (23:30) was a good test.

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Clint Michael
December 10th, 2019 at 12:34 pm
Commented on: 191028

20:42

No rower, so subbed a SDHP (45#) for each calorie.

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Cy Azizi
November 24th, 2019 at 5:18 pm
Commented on: 191028

24:56

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Nathan Gonzalez
November 19th, 2019 at 10:17 pm
Commented on: 191028

20:55 RX

broke 50 & 40 in two sets, then held on to the rest

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Jeff Chalfant
November 18th, 2019 at 3:50 pm
Commented on: 191028

22:35 rxd at 7am


Jay: 25:09 @33lb

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Chris Meldrum
November 11th, 2019 at 11:04 pm
Commented on: 191028

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

Row (calories) -- subbed water rower

45# Thrusters -- subbed 20# DB Thrusters


As modified, 17:50.


At the hotel gym; first time with the water rower. Feels similar to Concept2, but can't pull quite as hard. It also has all the same unit metrics, but they are a little funky. For example, I was rowing a 1:45 but only clocking about 18 cals a minute. On the C2, a 1:45 would have hurt more and give me 25 cals. No biggie. Thrusters were unbroken except for the set of 40 (20-20). Shoulders burning.


46m/5'10"/180

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Rebecca Buckner
November 5th, 2019 at 3:05 am
Commented on: 191028

21:14 RX

Jello legs 😅

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Morgan Greene
November 4th, 2019 at 7:34 pm
Commented on: 191028

19:16

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Carleen Mathews
November 4th, 2019 at 7:01 pm
Commented on: 191028

Rx

16:13

Thruster 45# all UB

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Rebecca Buckner
November 5th, 2019 at 3:06 am

Amazing 💪💪💪

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Naitik Gupta
November 3rd, 2019 at 7:00 pm
Commented on: Course Photos | Oct. 21-27, 2019

What a great weekend and learning experience at CrossFit Big D! Couldn't have asked for better coaches than Abi, Zach and Jeremy. Was nervous going in to it with an injury but you-all made it much easier.

A big shout-out to everyone who was there.

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Arturo Lavalle
November 2nd, 2019 at 5:57 pm
Commented on: Course Photos | Oct. 21-27, 2019

Gracias a mis instructores Carlos, Tefy y Rich! Excelente CFL1 aquí en Raramuri Crossfit México. Mis compañeros, estoy seguro, también lo disfrutaron mucho y se llevaron al igual que yo toneladas de conocimiento que vertieron estos maestros del Crossfit staff. Gracias por la dedicación y el apoyo a mis coaches de lujo!!

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Chris Nostrand
November 1st, 2019 at 2:05 pm
Commented on: 191028

18:40 Rx

M/40/175

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Shane Azizi
October 31st, 2019 at 9:45 pm
Commented on: 191028

22:09 Rx

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Henrik Lundin
October 31st, 2019 at 12:40 pm
Commented on: 191028

No warm up and just went for it.. Low ceiling in our basement so i did not extend fully on the thursters.

Time: 13:37

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Alex Pham
October 31st, 2019 at 11:39 am
Commented on: 191028

26:56

20 lb dumbbells

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Ryan Cook
October 31st, 2019 at 12:33 am
Commented on: 191028

Subbed 500/400/300/200/100 Run. Did 24m 35s. First time trying a WOD other than a hero work-out. Poor Range of Motion on Thrusters-anyone have coaching on that?

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Brett Lesinger
October 30th, 2019 at 10:58 pm
Commented on: Course Photos | Oct. 21-27, 2019

Level 2 in Atlanta this weekend was well worth the money and time spent. Chuck and Natasha made us strive for perfection and nothing less. This course has restarted my passion for CrossFit. Wishing the best for everyone that attended this course as you continue your journey!

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Viktor Wachtler
October 30th, 2019 at 7:23 pm
Commented on: 191028

Subbed

50-40-3?-20-10 reps of

20kg kettlebell SDHPs

Tuck jumps

20kg kettlebell thrusters

23:44

43/1.78m/75kg

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Troy Bratz
October 30th, 2019 at 6:03 pm
Commented on: Course Photos | Oct. 21-27, 2019

The energy and passion that Joe Degain and Becky Harsh shared with the participants of the L2 training in Columbus, OH this past weekend was simply amazing and revitalizing. "Don't become complacent", get your L2 and "Bring a bigger you" to your clients.

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Fl oR
October 30th, 2019 at 4:19 pm
Commented on: 191028

M/37/215lbs/6ft3in

Rxd 13 min 54sec

Time on the rower 8 min 22 sec

Burning squats ...

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Geoffroy Castelnau
October 30th, 2019 at 3:00 pm
Commented on: 191028

23:12

Scaled/subbed to :

40-30-20-10-5 reps of dumbbells sumo deadlift high pull (9kg each Db)

40-30-20-10-5 reps of dumbbells thrusters (9kg each Db)

160-120-80-40-20 reps of single-unders

M / 40yo / 176cm / 71kg

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Pavel Stas
October 30th, 2019 at 11:21 am
Commented on: 191028

18:58

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Shannon Said
October 30th, 2019 at 8:29 am
Commented on: 191028

Rx

30:30

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Jacob Cram
October 30th, 2019 at 12:31 am
Commented on: 191028

16:31

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Bridget Deschner
October 29th, 2019 at 11:01 pm
Commented on: 191028

First time posting, long time Crossfitter. Not sure when it changed, but thought you had to be subscribed to the Journal to comment. Glad it's not that way anymore!


Scaled

50-40-30-20-10

SDHP 30# KB

Thrusters 15# DB

22:43


Holy legs!

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Edgar Dragt
October 29th, 2019 at 10:43 pm
Commented on: Course Photos | Oct. 21-27, 2019

Awesome L1 experience in Glasgow. Can't thank the coaches enough for their patience and knowledge and willingness to pass that on. Brilliant bunch of people that showed up trying to educate themselves a bit more. Loved it.

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Rob Lawson
October 30th, 2019 at 10:27 am

Edgar!!! Thank you for a great weekend. Super fun, always a good time in Glasgow!

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Troy Bruun
October 29th, 2019 at 10:31 pm
Commented on: 191028

Completed on 10-28

19:02 Rx

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Nate Gordon
October 29th, 2019 at 8:42 pm
Commented on: 191028

subbed 22.5# DB's

20:57

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Chase Hiland
October 29th, 2019 at 8:26 pm
Commented on: 191028

M/34/5'10"/190


Rx'd 21:08

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Coastie Nick
October 29th, 2019 at 7:46 pm
Commented on: 191028

Rx’d

17:50

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Brady Ratzlaff
October 29th, 2019 at 7:35 pm
Commented on: 191028

26:25

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Trevor Anderson
October 29th, 2019 at 6:15 pm
Commented on: Course Photos | Oct. 21-27, 2019

10/10 would recommend attending a L2 seminar. Becky and Joe were amazing to say the least! They helped me grow and become a better coach. I took my course at the Rogue facility or CrossFit Columbus.

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Blas Raventos
October 29th, 2019 at 5:44 pm
Commented on: Ketosis in Extreme Environments: Mitigating Central Nervous System Oxygen Toxicity

Thank you for yet another amazing piece. I am sharing this with my parents. I have an uncle who suffered a seizure, after which they detected a brain tumor. Doctors treating him couldnt specify if tumor had caused the seizures, which made him fall badly while having a shower, or if they were two separate incidents. After reading this piece and having read some essential articles on tumor formation, I can see somewhat more clearly it is all linked together to oxidative stress, which in turn is related to our fuel. This and the one on Eisenhower are so illustrative and clear. Thank you.

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David Mz
October 29th, 2019 at 4:50 pm
Commented on: 191028

21:00rxd this is a sneaky workout doesn't sound like much time to improve pacing

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Jon Wilson
October 29th, 2019 at 4:37 pm
Commented on: 191028

As rx’d

26:41

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Arne Maltzan
October 29th, 2019 at 3:27 pm
Commented on: 191028

19:30 Min


Row (calories)

Wallballs (9kg)


M/47/193cm/94kg

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Antonio Ivanov
October 29th, 2019 at 12:17 pm
Commented on: 191028

30:40 rxed

I just "love" anything with overhead postion.

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Tania Groft
October 29th, 2019 at 11:53 am
Commented on: Course Photos | Oct. 21-27, 2019

This weekend in Baltimore was amazing! Coach Maggie and Coach Austin were tremendous...true leaders in this sport. I’m so grateful for the experience. #gonats

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Amon Hotep
October 30th, 2019 at 1:08 pm

Good times, Tania. Thanks for letting me go first. :)

#gonats

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Lynsie Thompson
October 29th, 2019 at 11:07 am
Commented on: Course Photos | Oct. 21-27, 2019

Great weekend @ CrossFit Big D! So much info & quality instruction. I walked away with a load of practical application that will not only help me develop as an athlete, but also as a coach. Major thanks to Abi, Zack & Jeremy for doing what you do in promoting legit health and fitness.

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Zachary Forrest
October 29th, 2019 at 6:30 pm

Awesome to meet you this past weekend, Lynsie! You crushed it and were incredibly coachable -- totally appreciate that. Make sure to reach out if you ever need anything.

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Abigail Grove
October 30th, 2019 at 11:29 pm

Lynsie!!!! So fun to have you and your energy in the class. Thank you for being so receptive and encouraging to your training partners. And major props for coordinating your long levers girl!!!! Hugs, Abs

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Dave DeCoste
October 29th, 2019 at 10:59 am
Commented on: 191028

18:49 Rx

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Andrew Moultrie
October 29th, 2019 at 10:13 am
Commented on: 191028

Juan A’s Option 2:

45-35-25-15-5 reps for time of:

-Row for calories

-Thrusters (35#)


16:13


Right hip pretty tight since last week, so went with the option with lightened load and fewer reps. Did it all unbroken, and felt good!

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Brendan Mullan
October 29th, 2019 at 9:01 am
Commented on: 191028

Rx'd

22.34 min 😅

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Diego A Castro
October 29th, 2019 at 4:57 am
Commented on: Course Photos | Oct. 21-27, 2019

vamos raramuri

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Carlos Andrade
October 30th, 2019 at 3:36 am

Vamos!!!

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Jessica Mullins
October 29th, 2019 at 3:00 am
Commented on: 191028

26:16

50-40-30-20-10

10 lb dumbbells

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Josh Blake
October 29th, 2019 at 1:53 am
Commented on: 191028

16:29. Rx’d. Quad pump, ouch!

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Tom Kraeutler
October 29th, 2019 at 1:37 am
Commented on: Course Photos | Oct. 21-27, 2019

Thanks to Pablo, Greg, Brentnie, and Jared at CF Funky! Had a great weekend and learned a lot! Now on to that strict muscle up.....

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Gregory Kerschbaum
October 30th, 2019 at 1:07 pm

Tom- it was great meeting you! I definitely think that muscle up will happen soon!!

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Robert Cassels
October 29th, 2019 at 1:23 am
Commented on: 191028

23:08 Rx

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Pedro Molina
October 29th, 2019 at 12:58 am
Commented on: 191028

36:36

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Jeffrey Howard
October 29th, 2019 at 12:03 am
Commented on: 191028

17:17 - Rx

Unbroken

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Blas Raventos
October 28th, 2019 at 11:23 pm
Commented on: 191028

19:28 as rx’d


Wow

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NA
October 28th, 2019 at 11:15 pm
Commented on: 191028

Scaled to 40-30-20-10; 18:07

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Michael Bishop
October 28th, 2019 at 11:08 pm
Commented on: 191028

Partied a little hard this weekend, no intensity but broke 21 minutes somehow


20:46

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Nathaniel Robichaud
October 28th, 2019 at 10:03 pm
Commented on: 191028

21:10 rx

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Ashley Rasmussen
October 28th, 2019 at 9:48 pm
Commented on: Course Photos | Oct. 21-27, 2019

I'm still experiencing post CF-L1 hangover!! Thank you to Pablo, Greg, Brentnie, and Jared for being awesome trainers. You are the best and I am thankful for the opportunity to be taught by you for a weekend. Cheers to the next "celebration of knowledge!"

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pablo cervigni
October 28th, 2019 at 11:15 pm

Thank you for your words Ashley! It was great to meet you!!

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Randy Sigman
October 28th, 2019 at 9:34 pm
Commented on: 191028

26:20 skierg

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Kevin Marshall
October 28th, 2019 at 9:19 pm
Commented on: 191028

Rx 19:38

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Hank McKibban
October 28th, 2019 at 9:10 pm
Commented on: 191028

18:44 rx

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Chris Cheney
October 28th, 2019 at 9:03 pm
Commented on: 191028

26.05 RX

Brutal

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Steven Odom
October 28th, 2019 at 9:00 pm
Commented on: 191028

Rx’ed

18:27

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Tricia Leissner
October 28th, 2019 at 8:48 pm
Commented on: 191028

20:36 Rx

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Blas Raventos
October 28th, 2019 at 8:34 pm
Commented on: 191028

Pacing, in music is the speed at which a composition is to be played


E.g.: Cinderella” conductor, Gary Thor Wedow, is a solid pro whose pacing and musical instincts are always right on target.


I believe this illustrates what Juan and Chris are saying with different phrasing (Juan, Chris, correct me if I am wrong).


There is an ideal speed for every workout, any given day, to every athlete out there doing the WOD, and finding this is a lifetime struggle. Maybe this is why pacing is such an elusive term. Pace in CrossFit means getting to a speed where tecnique and movement becomes difficult to maintain, and yet somehow make small adjustments, and keep moving, usually hard and fast and still with a decent tecnique. There is a classic video of Coach talking about Threshold training all L1 trainers out there will remember.


Wheb we talk about running oacing is a very useful concept, and Chris Hindshaw does an awesome job explaining this on his videos and private cosching. However, threshold training is a better term than pacing when we talk in CrossFit language. If you havent cross paths with this term, here is the video mentioned before, its a gem: https://youtu.be/fIJOE4sSSNs


2.n walking with slow regular strides


Neither Juan or Chris are advicing you to go slow, they are telling us to find a weight and a rep scheme and a speed that will get us moving as fast and with as little rest as possible.


Coach Eric says some of us might get in the 15-17 frame. This would ve awesome. He suggests a 25 min cap.


Lets play some good music go for it .


20.4 is knocking on our doors... Has DC let out any clue yet?

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Luis Angulo
October 28th, 2019 at 8:04 pm
Commented on: Course Photos | Oct. 21-27, 2019

Is there no picture of the Level 2 at the Ranch in Aromas??

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Katie Hogan
October 30th, 2019 at 9:58 pm

Hey Luis! Email Pat and he can send you a copy!

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Tripp Starling
October 28th, 2019 at 8:03 pm
Commented on: 191028

Rx in 21:35

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Lucas Allan
October 28th, 2019 at 7:30 pm
Commented on: 191028

M/44

17:29 rx

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Tony Fitzgerald
October 28th, 2019 at 7:04 pm
Commented on: 191028

M/63


Rx'd: 22:44

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Tam Nguyen
October 28th, 2019 at 6:48 pm
Commented on: 191028

22:59 as prescribed

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John Clarke
October 28th, 2019 at 6:06 pm
Commented on: 191028

18:42 - 20lb dumbbells

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Scott Jacobson
October 28th, 2019 at 6:05 pm
Commented on: 191028

5’8” / 169 lb / 21 / M


20:35


Subbed Thrusters with 25 lb DB Thrusters

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Shaun Stapleton
October 28th, 2019 at 5:48 pm
Commented on: 191028

34/M/195/5’9


Rx 17:59

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Matthew Hice
October 28th, 2019 at 5:44 pm
Commented on: 191028

17:58-#60 sandbag thrusters

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Eric O'Connor
October 28th, 2019 at 5:32 pm
Commented on: 191028

Ouch! This workout is as dirty as it looks on paper. I think that the bulk of the time will be spent on the rower and that sub 20:00 will be a very solid time. I will look to scale athletes to finish within about 5 minutes of this timeframe. I’m actually curious if some animals can finish closer to the 15:00-17:00 mark……maybe I’m way off on this one though! Here are some scaling thoughts:


Row: There is a fair amount of rowing in this workout and I expect most athletes to spend about 10:00-15:00 of work time here as a relatively fast-pace of 15cals/min will equate to 10:00 of rowing. When it comes to calories on the rower, I will typically modify the female calories to approximately 80%…..so 40-32-24-16-8 for this workout. For today, I anticipate assigning time guidelines to help with scaling. For example: do not exceed 4:00 on the round of 50cals, 3:30 on the round of 40cals, etc.


Thrusters: This load is very light and the reps are high. I will have my experienced athletes use loads that could potentially allow them to complete the round 50, if not all rounds, unbroken. If there is 1-2 short rest breaks, that is fine but this should be limited to no more than 10-seconds or so. There will be a good portion of my athletes where I will scale the reps as the volume will be too high. I will do so on an individual basis, but a scheme of 40-30-20-10-10 might be a good option for many today.

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Nicole Deaver
October 28th, 2019 at 5:32 pm
Commented on: 191028

15:04


50-40-30-20-10

SDHP (45#)

Thrusters (45#)

Single Unders (100-80-60-40-20)

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Matthew Aukstikalnes
October 28th, 2019 at 5:23 pm
Commented on: 191028

22:12. subbed an elliptical for calories at my work gym. The cals would have been quicker on a C2, but there also would have been more interference for the thrusters.


I would not be surprised if this was 20.5.....

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Katelyn Arquette
October 28th, 2019 at 5:11 pm
Commented on: 191028

Modified- 23:24


50, 40, 30

SDHL 30# DBs

Thrusters 20# DBs

1/2# weighted Jump Rope jumps/reps

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Lucas Almeida
October 28th, 2019 at 4:30 pm
Commented on: 191028

27:38 RX

After doing heavy cleans.

It’s always good to do RX workouts in my garage gym.

Doing keto. Did not feel low energy.

M/37/5’8”/191lb

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Joseph Alaimo
October 28th, 2019 at 3:51 pm
Commented on: 191028

14:37 rx

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Nikole Gessler
October 28th, 2019 at 3:48 pm
Commented on: Course Photos | Oct. 21-27, 2019

The seminar staff of Pablo, Brentnie, Greg, and Jared at CF Funky in New Berlin, WI were fantastic! My daughter and I had a great weekend and learned a ton. It’s great to go back to basics. Thank you!

Comment URL copied!
Gregory Kerschbaum
October 28th, 2019 at 4:12 pm

Nikole, so glad you both enjoyed the weekend. It always seems re-energizing to go back to the basics and make me more motivated to continue improving

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pablo cervigni
October 28th, 2019 at 11:17 pm

Nikole! What an example YOU are!! Thank you for coming back and bringing your daughter with you!!

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Steve Day
October 28th, 2019 at 3:38 pm
Commented on: 191028

18:45

20lb dumbbells for thrusters


Lost a lot of time on thrusters...couldn't go unbroken. Legs are still wasted from pistols last week and shoulders are smoked from 20.3

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Amon Hotep
October 28th, 2019 at 3:29 pm
Commented on: Course Photos | Oct. 21-27, 2019

Thank you Maggie and Austin for a fun and educational weekend.

I appreciate your patience and continuous feedback.

Thank you Kelsey and Crossfit Federal Hill for hosting.


Garrett, Sean, Jeff, Tonia, Sherry, John, Dre, Ryan and Becky - You all were fun!

Nice meeting all of you.


#GONATS!

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Tania Groft
October 29th, 2019 at 11:55 am

I had a blast learning with you! Go Nats!

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Kristen Eustis
October 28th, 2019 at 3:27 pm
Commented on: Course Photos | Oct. 21-27, 2019

Thank you so much for this great course. I started my CF journey almost three years ago and just partnered up with some great people that I met through CF to open our own affiliate. We officially opened October 1 and I cannot wait to use what I learned to help others love CF and see how it can change their lives. The instructors were amazing. Pablo has such great energy and was such a blast. I picked up so many great tips from Greg, Jared and Brentnie. I am so glad I chose New Berlin. One of my partners went to New Berlin earlier this year to get her L1 training and loved Pablo so much I had to see what she was talking about. You did not disappoint! Thank you again.

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Gregory Kerschbaum
October 28th, 2019 at 4:17 pm

Kristen good luck with the affiliate! you did great this weekend and I am excited for you to get to experience changing peoples lives through a simple prescription of constantly varied functional movements executed at high intensity

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pablo cervigni
October 28th, 2019 at 11:18 pm

thank you for your kind words Kristen!! Was a pleasure to meet you and work with you!!

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Cathlen Carter
October 28th, 2019 at 3:12 pm
Commented on: Course Photos | Oct. 21-27, 2019

Super happy to have been able to go to Cookeville this weekend and complete the Level 1 Course!!! Can't wait to do Level 2 and other preferred courses in the future. Coach Lindsay, Luke, Adam, Fern and Jenni were amazing. Plus watching Mat throwdown 20.3 was a nice bonus :D

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Stacey Thompkins
October 28th, 2019 at 3:09 pm
Commented on: 191028

M/45/6'2"/180#


Rx'd

17:49...that was a fun one!!! Gonna store that one for a rainy day session

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Mike Andridge
October 28th, 2019 at 5:10 pm

Nice.

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Rachel Bunker
October 28th, 2019 at 3:06 pm
Commented on: Course Photos | Oct. 21-27, 2019

Amazing group at CF Funky this weekend! Learned so much I can't wait to put to use!

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Gregory Kerschbaum
October 28th, 2019 at 3:14 pm

Thanks Rachel, I am excited for your to start your journey using the CrossFit methodology to change peoples lives!

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pablo cervigni
October 28th, 2019 at 11:18 pm

Rachel! Nice working with you!! Great to meet you!!

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Steve Tenhouse
October 28th, 2019 at 2:59 pm
Commented on: Course Photos | Oct. 21-27, 2019

Thanks to the CrossFit Funky/New Berlin, WI CFL1 instructors Pablo, Greg, Brentnie, and Jared and all my classmates. Great getting to know everyone and seeing what's changed in the instruction in the last 5 years!



"CrossFit: The only sport where the last to finish get the loudest cheers."

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Gregory Kerschbaum
October 28th, 2019 at 3:14 pm

Thanks Steve! it was a great weekend, and so glad you had a good experience and hopefully take that back to your affiliate.

Comment URL copied!
Celival de Jesus Nunes
October 28th, 2019 at 2:56 pm
Commented on: 191028

Adaptation with Air Bike

28’29”

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Dusty Tuckness
October 28th, 2019 at 2:40 pm
Commented on: Course Photos | Oct. 21-27, 2019

Thanks to the crew at Crossfit big D. Had a great time learning! Appreciate the help and guidance. Shoutout to everyone in the class for showing up and doing work! Work hard stay humble and be blessed!

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Abigail Grove
October 28th, 2019 at 3:39 pm

Ducky!!!! So cool to have you for the weekend and hear how you are putting your fitness to work! Thanks for putting up with us bombarding you with questions!!!! Keep doing what you are doing my friend and hopefully we will see you at the rodeo!!!


Abs

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Zachary Forrest
October 29th, 2019 at 6:28 pm

Was awesome to meet you, dude! Thanks for teaching me about bull fighting...now I have some common ground to talk with my cousin ;-) Go crush it!

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Christine Kalkschmid
October 28th, 2019 at 2:36 pm
Commented on: Course Photos | Oct. 21-27, 2019

Many thanks to Fede, Marco, Nat and all my fellow students for the awesome L2 Course @Crossfit Basel! It was a very intense but extremely valuable weekend :)!

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Sarah Bartell
October 28th, 2019 at 1:49 pm
Commented on: Course Photos | Oct. 21-27, 2019

I really enjoyed the course in Wisconsin this weekend. Pablo, Brentnie, Greg and Jared were awesome! The course was really well-structured and well-run, and fun too! You know you're officially a CrossFit nerd when you are flattered by good feedback on a med ball clean. :) . Thanks again and hope to cross paths with everyone again someday!

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Gregory Kerschbaum
October 28th, 2019 at 2:34 pm

Sarah, I am so glad you enjoyed the course. it was great getting to work with you over the course of the weekend!

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Jim Rix
October 28th, 2019 at 1:24 pm
Commented on: 191028

22:58


57/5'8"/160

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Mike Andridge
October 28th, 2019 at 5:10 pm

Good work.

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Kyle Knowles
October 28th, 2019 at 1:18 pm
Commented on: 191028

First CrossFit workout in probably 8 months. Rough start but it’s done.


27:20 RX

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Michael Arko
October 28th, 2019 at 12:41 pm
Commented on: 191028

Subbed elliptical machine calories in place of rowing.

Barbell @ 40lbs

23:48

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Clay Simmonds
October 28th, 2019 at 12:17 pm
Commented on: 191028

Gross Monday workout...

Time: 17:06 rx’d. Used (2) 22.5 dumbbells instead. Good luck all.

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Jim Rix
October 28th, 2019 at 1:25 pm

Excellent time.

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Clay Simmonds
October 28th, 2019 at 1:56 pm

Thanks a lot. How did it go for you?

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Matthew Letarte
October 28th, 2019 at 12:16 pm
Commented on: 191028

24:38

That was brutal, went out too fast on the rower the first round, paid for it (lol)

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Oskar Johed
October 28th, 2019 at 11:55 am
Commented on: Course Photos | Oct. 21-27, 2019

Það var heiður að hitta ykkur öll í Reykjavík og ég vona að ykkur hafi þótt þetta jafn magnað og ég!

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Arnór Ragnarsson
October 28th, 2019 at 2:47 pm

Það var líka heiður að hitta þig, takk kærlega fyrir mig.

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Mike Andridge
October 28th, 2019 at 11:03 am
Commented on: 191028

rx

27:58

m/49/175

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Mike Andridge
October 28th, 2019 at 2:58 pm

Wish I had appropriate DB's to use, my wrists don't do well with that many barbell thrusters

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marcus mcclain
October 28th, 2019 at 10:55 am
Commented on: Course Photos | Oct. 21-27, 2019

Herzlichen Glückwunsch am Chuck Carswell und viel Erfolg am jeder wer beim Reebok CrossFit Nürnberg mit gemacht haben! MfG Mac

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Russell Albrycht
October 28th, 2019 at 10:44 am
Commented on: 191028

18:11 option 3

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Claire Fiddian-Green
October 28th, 2019 at 10:42 am
Commented on: 191028

22:36 Rx

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Federico Biasetti
October 28th, 2019 at 10:37 am
Commented on: Course Photos | Oct. 21-27, 2019

Had an awesome Time in Basel for the CFL2 Course!!!! Thank you to all the participants and to the red shirts for the hard work. Of course thanks to CrossFit Basel for the hospitality, what a great box!!!

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Sebastien Fitzpatrick
October 28th, 2019 at 10:12 am
Commented on: 191028

19:39 Rx

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joseph griffin
October 28th, 2019 at 9:29 am
Commented on: 191028

50-40-30

30 min personal time cap

What a workout

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Elie Margerin
October 28th, 2019 at 8:56 am
Commented on: Course Photos | Oct. 21-27, 2019

London it was a blast! Hope you enjoyed those two days!

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Amedeo Alessio Cerea
October 28th, 2019 at 8:07 am
Commented on: 191028

23:58 RX

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Angelica Veskoukis
October 28th, 2019 at 7:45 am
Commented on: Course Photos | Oct. 21-27, 2019

Team Reykjavik at CrossFit Katla, Iceland - you guys made our weekend! Awesome participants and what a lovely country you have, amazingly beautiful. Thank you 🙏🏼

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Arnór Ragnarsson
October 28th, 2019 at 10:22 am

Thank you very much for a fantastic weekend, it is safe to say that I learned a lot from you, Oskar and Davs :) Shout out to all of you

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Hendrik Bünzen
October 28th, 2019 at 7:06 am
Commented on: 191028

24:06 rx’d

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Zach Jones
October 28th, 2019 at 5:22 am
Commented on: Course Photos | Oct. 21-27, 2019

I had a great time at the Atlanta L2! And how much more special that it was Chuck Carswell 500th seminar! Thank you for a great and educational time!

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Jessica Vervaeck
October 28th, 2019 at 4:17 am
Commented on: Course Photos | Oct. 21-27, 2019

Pablo, Jared, Greg and Brentnie are AMAZING🥰 Can we do this again...tomorrow...and the rest of the week?!?!?! #LifeChangers

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pablo cervigni
October 28th, 2019 at 1:22 pm

Off course we can!! Thank you Jessica, great to meet you!

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Gregory Kerschbaum
October 28th, 2019 at 2:32 pm

Agreed, now its your job to share that life change with others and keep building on the amazing community!

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Pradeep Ramani
October 28th, 2019 at 3:18 am
Commented on: 191028

Killer workout ! Took me 27:27 mins. Concept 2 rower and 45lbs barbell.

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Margret Whaley
October 28th, 2019 at 1:58 am
Commented on: Course Photos | Oct. 21-27, 2019

What a great group of instructors and participants! Pablo, Brentnie, Greg, and Jared! Thanks for your dedication and your help. I couldn’t have done it without all of your beautiful support!

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pablo cervigni
October 28th, 2019 at 2:17 am

Thank you Margret! Great to meet you! Awesome work!!

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Gregory Kerschbaum
October 28th, 2019 at 2:31 pm

Thanks, Meg! you did awesome, it was great getting to meet you. I hope you continue your CrossFit journey and share what you learned.

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Tom Henry
October 28th, 2019 at 1:57 am
Commented on: Course Photos | Oct. 21-27, 2019

Congratulations on the big 500 Chuck Carswell, you are indeed a Legend and an inspiration, Sir!

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Amanda Schaetzke
October 28th, 2019 at 1:50 am
Commented on: Ketosis in Extreme Environments: Mitigating Central Nervous System Oxygen Toxicity

Specifically which ketone supplement was used during these studies?

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Jason Howarth
October 28th, 2019 at 1:19 am
Commented on: Course Photos | Oct. 21-27, 2019

Shoutout to all that attended the L1 Training at Crossfit Big D in Dallas! You guys were all awesome and Abi, Jeremy and Zack were great Trainers/Instructors. Good luck everyone and hope to cross paths. Hit me up on IG: @sportsmktgguy

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Abigail Grove
October 28th, 2019 at 3:37 pm

Jason! Fantastic work on that squat sir!!! I am excited to see your continued progress and I loved having you at the course!

Abs

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Zachary Forrest
October 29th, 2019 at 6:25 pm

Was great to meet you Jason! If you have any questions about what we spoke about in regards to the Affiliate...please don't hesitate to hit me up!

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Chris Sinagoga
October 28th, 2019 at 1:12 am
Commented on: 191028

Champions Club Scaling Notes:


RANT

On workouts like this I think it is really important not to pace. Pacing is for a race/workout that the final time/score/place is more important than the stimulus. The mentality on the thrusters here needs to be Unbroken Or Your Workout Is Done. And rowing/running would be at a pace that you aren't quite sure you'll be able to keep up. There's a very good chance you'll die out. There is absolutely nothing wrong with that. It's a regular, daily CrossFit workout, not a track event.


I SHOULD TRY THIS AS RX'D IF: I don't have to think twice about unbroken thrusters and I have a rower


GROUP VERSION: the tricky part here is figuring out the running distance sub. I might just do 400-400-400-200-200. Otherwise as is.


FIRST TIME WITH CROSSFIT VERSION: as is, put a 45-minute time cap and go as slow as needed. Also make sure to do a good cool-down after.


INJURY VERSION:

Themes are locomotion, stamina, Gets Easier As It Goes, squatting, jumping, overhead, core to extremity. Pick two things and set it up so the reps/time goes down as the workout goes on.


GENERAL FEAR LEVEL: 7

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Matthew Letarte
October 28th, 2019 at 10:36 am

This sounds like a good way to have a bad day and a crappy workout. This workout is a 20 min time domain from some of the posted scores. Would you recommend sprinting the first 800m of a 5k? This seems like a sustained effort workout to me, not a go-hard-and-hang-on one.


This is just my opinion, I do appreciate the posts by you and the other coaches on here and I use them to think about and guide my workouts

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Jeffrey Howard
October 28th, 2019 at 11:26 am

Challenge Accepted.

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Chris Sinagoga
October 28th, 2019 at 6:00 pm

Matthew, you're opinion is on point. Put it like this: if you and me were working out together, I would pace the hell out of it so I don't lose! If I wanted to get the most out of this workout, I would not.

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Steven Thunander
October 28th, 2019 at 12:16 am
Commented on: 191028

Globo scale: if you have a rower you can do this one as Rxed. Otherwise sub 1/1 sdhp, same bar, for the cal row, and run 100x the first digit in meters after each round or 2x double unders (or sub). Dumbbell sub 20/15lb dumbbells. If using a treadmill use a slight incline.


Hotel gym wod:

50-40-30-20-10 reps of

Sdhp (barbell or dumbbells)

Thrusters (barbell or dumbbells )

Run 500-400-300-200-100m on treadmill.

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Frederico Aragao
October 28th, 2019 at 8:39 am

use the same thruster load?

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Edgar Cruz
October 28th, 2019 at 3:38 pm

Couldn't go for a run because of heavy rain


High knees at high intensity

2:00

2:00

2:00

1:00

1:00

Thrusters 45 lbs remain the same


16:37

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Bryan Rosen
October 28th, 2019 at 12:07 am
Commented on: 191028

Warm up for 191028:

GENERAL WARM-UP


2 rounds of:

30-seconds of jumping jacks

10 toy soldier kicks

10 Cossack squats

10 PVC pass-throughs

30-seconds pigeon stretch, per side


SPECIFIC WARM-UP


Row

3 rounds of:

5 reps of arm-only strokes

5 reps of hips-and-arms row

10 reps of full strokes

• Rest as needed between rounds.


Thruster

Perform 2 rounds of progression, using a PVC in the first round and an empty barbell in the second round:

5 front squats

5 push-presses (squat-width stance)

5 thrusters (pausing for 2-sec overhead)

5 cycled thrusters


Practice

2 rounds of:

5 calorie row

5 thrusters

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Enrique Reyes
October 29th, 2019 at 2:59 pm

Gracias por mandar los warm up

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Juan Acevedo
October 28th, 2019 at 12:03 am
Commented on: 191028

INTENDED STIMULUS

.

This is a fun day! This is how we build endurance for the CrossFit athlete. Two things are fundamental today: scaling and pacing. It is easy to underestimate this workout. It is easy to decide not to scale because the weight and reps look accessible. Remind yourself; the idea is to match the stimulus, not the perceived difficulty. This workout is meant to be a 5K run for a good runner. The power output should be even, which means the objective should be on continuous movement at a constant pace throughout. The descending rep scheme is there to help achieve that. If you try to find that consistent movement and pacing, the intensity will find you. This all implies you want a number of reps and a weight on the barbell that will allow you to do this. You want something you can get done in at most three sets on the first two rounds. Aim to keep this workout in the 15-18 minute window. Today when deciding scaling and pacing today, be smart. Conservative is better in this context. If by the set of 30s you decide you are moving too slow, you will have space to amp it up and kill it. If, on the other hand, during the set 30s, you find that the barbell got too heavy, and your pace was to fast on the rower, that last part of the workout will be slow, slow, slow. Make sure you are setting yourself up to have an awesome 5K and not a slow crumble to slowness. Be smart!


OPTION 1

45-35-25-15-5 reps for time of:


Row for calories

Thursters


♀ 35 lb. ♂ 45 lb.



OPTION 2

45-35-25-15-5 reps for time of:


Row for calories

Thursters


♀ 25 lb. ♂ 35 lb.



OPTION 3

40-30-20-10-5 reps for time of:


Row for calories

Thursters


♀ 25 lb. ♂ 35 lb.

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Amedeo Alessio Cerea
October 28th, 2019 at 8:09 am

My fitness now: possible in 20’

Today 23:58

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Michael Bartalo
October 31st, 2019 at 12:50 am

To clarify, was Rx, 45#, or two 45# dumbbells?

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