CrossFit | 191111
Monday

191111

Workout of the Day

97

Ricky

Complete as many rounds as possible in 20 minutes of:

10 pull-ups
5 dumbbell deadlifts
8 push presses

♀ 50-lb. DBs, 95-lb. barbell
♂ 75-lb. DBs, 135-lb. barbell

Post rounds completed to comments. | Compare to 111230.

Gluconeogenesis During Endurance Exercise in Cyclists Habituated to a Long‐Term Low Carbohydrate High‐Fat Diet

Individuals on low-carbohydrate diets have lower levels of ingested glucose and smaller liver and muscle glycogen stores. In this 2016 trial, endurance athletes following a low-carbohydrate diet were shown to maintain energy sufficiency during exercise through increased reliance on fat oxidation.

Read MoreGluconeogenesis During Endurance Exercise in Cyclists Habituated to a Long‐Term Low Carbohydrate High‐Fat Diet

Comments on 191111

145 Comments

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Doug Brubacher
September 6th, 2021 at 11:15 pm
Commented on: 191111

CFWUx1 10*45pp 5*35db pp 8*45db pp

4r +18 reps

45 +CLR/bar dbs

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Kury Akin
February 24th, 2020 at 2:53 pm
Commented on: 191111

12R+10r. Ring pulls, DL with 5 gallon water bottles (stood on three 20kg plates), push press@45kg. Followed a 7,5,8 scheme for first five rounds. 6,5,8 for next five. Then 5,5,8 for last three.

(edited)
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Clint Michael
December 25th, 2019 at 10:52 pm
Commented on: 191111

7 rounds plus 10 reps

Had to use 70 pound dumbbells. No 75’s available.

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Cy Azizi
December 3rd, 2019 at 6:45 pm
Commented on: 191111

5+16

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Cy Azizi
December 3rd, 2019 at 6:45 pm

115# push presses

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Jeff Chalfant
December 2nd, 2019 at 11:29 pm
Commented on: 191111

8 rounds plus 2 reps rxd. Definitely about the push presses -and the cardio as always. Used gymnastics grips which made large sets of pull-ups impossible but saved my unshaven callous skin for another day.

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Manchild Manchild
December 1st, 2019 at 4:50 pm
Commented on: 191111

subbed 45# dbs for push press


7 rounds

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Morgan Greene
November 21st, 2019 at 12:54 am
Commented on: 191111

8 rds + 6 PP in 9th

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Matt Gerrelts
November 18th, 2019 at 11:34 am
Commented on: 191111

10 rounds + 15 reps Rx plus 80lb DBs

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Jade Teasdale
November 17th, 2019 at 1:58 am
Commented on: 191111

8 rounds + 7

PUs all strict!

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Geoffroy Castelnau
November 16th, 2019 at 10:36 am
Commented on: 191111

8 rds + 15 reps

AMRAP in 20 minutes of : 10 jumping pull-ups / 5 dbs deadlifts / 8 dbs push presses (20-lb. dbs)

M / 40yo / 176cm / 71kg

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Marlies Severyn
November 15th, 2019 at 11:54 pm
Commented on: 191111

39/F


6 + 10 RX.

Push Press got old fast.

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Shane Azizi
November 15th, 2019 at 11:14 pm
Commented on: 191111

8 rounds + 3 pull-ups Rx

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Anton Gross
November 15th, 2019 at 12:32 am
Commented on: 191111

M/ 45/ 135 lbs/

10 rounds for n just over the time cap.

I used 75 lb DBs but only 115 lbs for PP. All pull-ups done butterfly & unbroken.

I did this at a y’all rack so the pull ups were on a slippery grip and that got my grip smoked a bit. Surprised that the DB DL was not too bad at all actually. The PP was the hardest by far. My shoulders were done at the end, and my grip. I started to use wrist wraps after the 6th round.

Towards the end I was doing more PJ in the later reps of each set.

Great workout.

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Hank McKibban
November 14th, 2019 at 5:11 pm
Commented on: 191111

9 rds+6x pull-ups


RIP

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Fl oR
November 14th, 2019 at 3:12 pm
Commented on: 191111

Rxd exactly 10 rounds

Loved it!

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Ryan Tresise
November 14th, 2019 at 2:36 pm
Commented on: 191111

8+15 RX

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Kevin Marshall
November 13th, 2019 at 11:41 pm
Commented on: 191111

Rx 9+16

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Nicole Gordon
November 13th, 2019 at 8:34 pm
Commented on: 191111

10 Rounds + 11 reps

Scaled DB's to 45-lb and used 85-lb for PP

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Viktor Wachtler
November 13th, 2019 at 7:19 pm
Commented on: 191111

Deadlift 5 repd at 60-70-80-90-95-110-125kgs

Rest 1 hour

Modified a bit:

10 strict pull-ups

8 25kg dumbell deadlifts to even out load difference

8 push presses at 50kgs

6 rounds+10PUS+8DLs

43/1.78m/75kg

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Joseph Alaimo
November 13th, 2019 at 7:12 pm
Commented on: 191111

12 rounds + 10 pull ups RX

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Clint Graves
November 13th, 2019 at 4:52 pm
Commented on: Course Photos | Nov. 4-10, 2019

My wife attended an L2 3 month ago in Boise and it was miserable, (her words). I attended one this last weekend thinking it was going to be an awful experience, but it was quite the opposite. The other students were awesome and the instructors were top flight, first class. I’d like to thank Matt Chan’s wife and Chris Spealler’s friend for an awesome class. The knowledge was amazing and very helpful. Thanks Cherie Chan and Eric (big calves) O’Connor!

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Eric O'Connor
November 15th, 2019 at 6:44 pm

Hahaha! Thanks for the kind words and good luck!

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Carisa Sherwood
November 13th, 2019 at 3:53 pm
Commented on: Course Photos | Nov. 4-10, 2019

The L1 training at CrossFit Sac was amazing this last weekend. I was absolutely blown away by the knowledge, skill, teaching, format, and PATIENCE the staff had with the class. I had so much fun and learned way more than I thought I was going to. Thank you so much to Dave, Myles, and Camille. I am forever grateful:)

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elielza poli leite
November 13th, 2019 at 3:04 pm
Commented on: Course Photos | Nov. 4-10, 2019

Final de semana sensacional! Sinto-me muito privilegiada de participar do curso de Level 1 da CrossFit com esse profissionais de alto padrão. Muito obrigada CrossFit pela oportunidade de adquirir tanto conhecimento.

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Brunno Silva
November 13th, 2019 at 8:56 pm

Vlw Demais Elielza. Parabéns pela sua dedicação durante o fim de semana e foi prazer nosso ter você com a gente. Até às próximas!!!

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Jobst Olschewski
November 14th, 2019 at 2:46 pm

Obrigado a você Elielza! Estamos juntos. Até logo!

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Enrique Reyes
November 13th, 2019 at 2:42 pm
Commented on: 191111

Buenisimoo

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Mattie Meadows
November 13th, 2019 at 1:39 pm
Commented on: Course Photos | Nov. 4-10, 2019

The CrossFit L1 in Dewitt was amazing!! I wish I would have taken the course years ago! Thank you, Melody, Jess, Joe, and Andy!

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Bridget Deschner
November 13th, 2019 at 1:16 pm
Commented on: 191111

Scaled

10 inverted row on smith machine

5 DL 40# dumbbells

8 push press 75# barbell


8 rounds + 5 rows


Felt like I paced a little too much, but muscle fatigue was the limiting factor today. Still tired from 20.5 on Monday.

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Gabriel Candelaria
November 13th, 2019 at 12:47 pm
Commented on: 191111

Did this workout yesterday, 12Nov19. Option two with 10 unassisted pull ups. Completed 7 rounds.

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Guy Dufour
November 13th, 2019 at 2:20 am
Commented on: 191111

Male / 45 / 205 / 5'9


RX: 8 Rounds + 3 Pull Ups / 187 reps

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Brian Palma
November 13th, 2019 at 1:35 am
Commented on: Course Photos | Nov. 4-10, 2019

Participated in what might have been the Best L2 Course everrrrr.... We were at CrossFit Eado in Houston. But seriously, Abi, Zach, and Peter COACHED Us UP!!! I was soo comfortable being uncomfortable because of these guys! Thank you!!! (November 9-10, 2019 mark it down, #wentdownforreal #1420strong #crossfit )

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Abigail Grove
November 14th, 2019 at 2:43 am

Brian, I legitimately had fun talking through ideas with you. I enjoyed watching your teach, take feedback and implement it! Thank you for being so receptive and committed to the process!

Abs

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Amanda McDowell
November 13th, 2019 at 1:29 am
Commented on: 191111

13 rounds, 1 rep.

Modified #3:

10 jumping pull-ups

5 DB DLs @35#

8 push press @ 65

Strict, kipping and band assisted pull-ups felt terrible, therefore went with jumping pull-ups.

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Troy Bruun
November 13th, 2019 at 1:02 am
Commented on: 191111

11rds + 21 reps


10 Pull-ups

5 KB DL (53lbs each)

8 Pushpress (95lbs)

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Nate Gordon
November 12th, 2019 at 10:37 pm
Commented on: 191111

woman's rx 11 + 10 reps

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Giuseppe Petrillo
November 12th, 2019 at 9:53 pm
Commented on: 191111

10rds + 10 reps rx’d

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Tom Perry
November 12th, 2019 at 9:38 pm
Commented on: 191111

58/172

50 lb DBs and 95 lb PP

9 rounds + 10 pull-ups + 1 DB dl (218 total reps)

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Coastie Nick
November 12th, 2019 at 9:09 pm
Commented on: 191111

RIP Sgt. Ricky


Rx’d

10 rds + 13 reps

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Dyon Torrell
November 12th, 2019 at 8:10 pm
Commented on: 191111

13 rounds and 13 reps rx. Started full speed.

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Jonas Malady
November 12th, 2019 at 7:43 pm
Commented on: 191111

8 Rounds - Scaled


Did the pull ups assisted with a band. Dead lifts were with 52.5 dumbbells (as heavy as mine can go). Push presses were also with bands (got a barbell but no weights for it yet).

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Scott MacArthur
November 12th, 2019 at 7:01 pm
Commented on: 191111

8+10+5+3. Finished round 9 at 20:20. Used 70 DB(heaviest we have), 95 on PP. Semper Fi Ricky.

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Jon Wilson
November 12th, 2019 at 5:39 pm
Commented on: 191111

70lb dB


8+1 pull up

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Marcelo Oscar Almarante
November 12th, 2019 at 5:09 pm
Commented on: 191111

AMRAP 20'

10 Pull-ups

5 DB Dead lift 2×32 kg

8 Push Press 55 kg


217 reps

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Candace Mobley
November 12th, 2019 at 3:37 pm
Commented on: 191111

Scaled to:


20’ AMRAP

10 ring rows

8 DB DL (25#)

8 push press (35# barbell)


10 rds + 10RR + 8DL

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Sheena Ramirez
November 12th, 2019 at 3:15 pm
Commented on: Course Photos | Nov. 4-10, 2019

I attended the L1 at Lake State CrossFit in DeWitt, MI, and it exceeded all of my expectations going into the weekend by far. I learned so much valuable info, and had such a great time getting to know my classmates.


Thanks to Joe, Melody, Jessica and Andy for being awesome instructors!! You all made this a great weekend for me, and I'm excited to start applying everything I learned from you all!

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Aaron Mitchell
November 12th, 2019 at 3:09 pm
Commented on: 191111

I am only as strong as my weakest muscle. My forearms were spent early.


M45 8 rounds

pull-ups with band

75-lb. DB

95-lb. push press

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Michael Green Jr.
November 12th, 2019 at 2:37 pm
Commented on: Course Photos | Nov. 4-10, 2019

Had a great time at my L2 in CF Eado. Our red shirts were very great at pointing out things we can fix to make our athletes we coach better. Abi, Zach, and Peter y'all (Texas word) were so positive and strict. I think an L2 needs to be strict because we need to perfect our craft that we're teaching and showing our athletes. If we have small deficiencies and issues with conveying what is being taught then an athlete may have difficulty learning and understanding a certain movement. Also thanks for taking the time to talk on the side about all our curious questions.

I enjoyed all the people there. Everyone was so much fun to hang out, work with, and have a good workout with this weekend.


Abi: with the biggest smile " I have 84 things you can fix"

Peter: "that wasn't good, that was terrible. Stop saying good"

Zach: flexing on the side!!!


Haha love y'all!!! (All exaggerated of course) except Peter he really meant that!

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Peter de Sury
November 13th, 2019 at 12:16 am

so great to meet you ..and keep up the good work !

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Abigail Grove
November 14th, 2019 at 2:40 am

It was so good to see you again!!!! I am honored I got to have you for your L1 and L2. Thank you for trusting us this weekend and for continuing to further yourself! Hope to see you soon!

Abs

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Kris Sienkiewicz
November 12th, 2019 at 9:16 am
Commented on: 191111

13 rounds + 8 pull-ups Rx

M/43/

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David Smith
November 12th, 2019 at 3:45 am
Commented on: 191111

14 rounds even. 50lb DB, after first two rounds, I switched to strict body weight rows, so I could keep my pace up. Still a struggle. My arms and shoulders haven’t felt this pumped in a long time. That was more of a gasser than I anticipated.


Thank you to all our vets!

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Grace Patenaude
November 12th, 2019 at 3:06 am
Commented on: 191111

New but not really; I used to post here on the main site over a decade ago :-)

Scaled 20min AMRAP:

5 pull ups

5 DB Deadlifts (35 lb dumbbells)

8 Push Presses (55 lb Barbell)

14 Rounds + 10 reps

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Andres Bejarano
November 12th, 2019 at 2:52 am
Commented on: 191111

Scaled

10 pull ups

45lb deadlifts

75lb push press

9 rounds

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David Swicegood
November 12th, 2019 at 2:03 am
Commented on: 191111

Wow. 9 rds.


TRX pull

2 35 lb dumbbell deadlifts

2 35 lb dumbbell thrusters (7 rds) / push press (2 rds)

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Daniel Orozco
November 12th, 2019 at 1:45 am
Commented on: 191111

10 pullups

Used 20kg dumbells for deadlift, 10 reps.

Subbed for shoulder presses and used 15kg dumbells.


8 rounds plus 10 pullups

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Pedro Molina
November 12th, 2019 at 1:38 am
Commented on: 191111

3 rounds + 15 reps. Rx

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Christopher Voght
November 12th, 2019 at 1:16 am
Commented on: 191111

Complete as many rounds as possible in 20 minutes of:


10 pull-ups

5 dumbbell deadlifts

8 push presses


Scaled: ♂ 50-lb. DBs, 95-lb. barbell


11+4

258

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JOHN MILLER
November 12th, 2019 at 12:43 am
Commented on: 191111

4 sets 13 reps. Had to go down to 125 lb barbell

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JOHN MILLER
November 11th, 2019 at 11:48 pm
Commented on: 191111

Had to trim down push press to 125. Did 4 sets and 13 reps

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Matthew Hice
November 11th, 2019 at 11:01 pm
Commented on: 191111

6 rounds +10 pull ups

I only have one set of #30 DB

135 was a heavy push press for me

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Nicole Deaver
November 11th, 2019 at 10:53 pm
Commented on: 191111

To all Veterans, We can't Thank you enough for your service and sacrifice! As my husband says we don't do it for thanks, but I'm grateful for all our Service Members past and present.

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Nicole Deaver
November 11th, 2019 at 10:55 pm

Ricky


10 Rds + 3 pull-ups

35# DBs , 65#


My plan was to use 75# & thought I was, until I took my plates off & realized I forgot to add the 5# plates. I'm a mess today just couldn't stay focused 🤦🏻‍♀️. Even took 3hrs to post this!

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Tripp Starling
November 11th, 2019 at 10:49 pm
Commented on: 191111

scaled

10 pull-ups

5 DB deadlift 35s

8 push presses 95#

20 minutes- 13 rounds

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Nathaniel Robichaud
November 11th, 2019 at 10:38 pm
Commented on: 191111

Definately should have read the "intended stimulus" bit before doing this over... Due to equipment limitations, I did 10 pu, 5 DB deadlift @75lbs, but then also used the same 2 DBs for the push press. BIG mistake! Constantly had to test to get those done. Got 8rds + 4 pull-ups, will probably try again...

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Robert Cassels
November 11th, 2019 at 10:15 pm
Commented on: 191111

7 + 4 rx

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Chase Hiland
November 11th, 2019 at 9:43 pm
Commented on: 191111

M/34/5'10"/190


Rx'd 9 rounds +15 reps

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Mike Andridge
November 11th, 2019 at 8:44 pm
Commented on: 191111

RIP Ricky

20 min amrap

10 strict ring pull ups

5 DB DL 50# db's

8 push press @ 95#

8 rnds plus 4 pull ups

m/49/175

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Michele Meschini
November 11th, 2019 at 8:41 pm
Commented on: 191111

10 ROUNDS + 4 PULL UPS /RX

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Joel Vandruff
November 11th, 2019 at 7:56 pm
Commented on: 191111

12 rounds and 10 pull-ups. Thank you for your sacrifice Sergeant.

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Daiany Machado
November 11th, 2019 at 7:50 pm
Commented on: Course Photos | Nov. 4-10, 2019

Neste último final de semana, fiz o curso de Level 1 da CrossFit e foi simplesmente extraordinário. Profissionais incríveis e de alto padrão de qualidade. Não mediram esforços para entregar o melhor curso do mundo. Vai ficar marcado na minha vida cada segundo de experiência compartilhada. Gratidão a comunidade CrossFit.

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Jobst Olschewski
November 12th, 2019 at 10:12 pm

Obrigado Daiany, foi exelente ter vc no curso neste fim de semana. Tudo de bom para frente e até logo,

Jobst

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Matthew Letarte
November 11th, 2019 at 7:28 pm
Commented on: 191111

9 + 6 scaled push press to 45# DB

RLTW

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Jane Cristina Soares
November 11th, 2019 at 7:25 pm
Commented on: Course Photos | Nov. 4-10, 2019

Neste final de semana dias 09/11 e 10/11/19 ,fiz o curso de treinador nível 1 na CrossFit Vila velha.

Que final de semana maravilhoso,que curso top, sensacional seria a palavra correta.

Estou muito feliz, muito conhecimento adquirido,os coachs foram magníficos, conteúdo de fácil entendimento.

Fazer o curso de treinador nível 1era um sonho que já caminhava comigo a alguns tempos e fazer o curso foi uma realização profissional de suma importância.

Muito obrigada CrossFit pela oportunidade de adquirir tanto conhecimento.

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Jobst Olschewski
November 12th, 2019 at 10:10 pm

Jane, foi maravilhoso ter vc no curso este fim de semana. Obrigado para fazer parte dessa comunidade exelente e tudo de bom no seu caminha para frente. Até logo, Jobst

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Daniel Chaffey
November 11th, 2019 at 7:22 pm
Commented on: 191111

I really enjoy the brief that accompanies the WOD. Thanks for all your work.

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Scott Jacobson
November 11th, 2019 at 7:22 pm
Commented on: 191111

5’8” / 169 lb / 21 / M


Rx’d 12 rd plus five pull-ups

281 reps

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Lindsay Zenk
November 11th, 2019 at 7:19 pm
Commented on: Course Photos | Nov. 4-10, 2019

I went to my CF-L1 in Hamilton, NY at CrossFit Hamilton and it was a great experience. The gym was so clean and well organized and my instructors Pablo, Sarah, Jenn and Jon were just awesome. They were all so engaging during their lectures and in the break outs they were personable and gave the best advice that my coaches haven't pointed out. We also hung out after the first day and drank a beer and got to know them personally. I feel like I will not only be a better coach but a better athlete. Thank you!!!

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pablo cervigni
November 11th, 2019 at 8:51 pm

Lindsay, thank you for your words!! It was very nice to meet you!!

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Sarah Mills
November 18th, 2019 at 6:10 am

Awesome to meet you, Lindsey! Go crush the coaching and the training!! :-)

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Steven Odom
November 11th, 2019 at 7:15 pm
Commented on: 191111

Rx’ed

7 rounds+17 reps


Really slow today, doing 20.5 and main site WOD yesterday probably didn’t help.

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Matthew Aukstikalnes
November 11th, 2019 at 7:10 pm
Commented on: 191111

Rest in Peace Sergeant. Thank you for your sacrifice. rx, 7 rds +5 +10 +1.

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Clay Simmonds
November 11th, 2019 at 6:39 pm
Commented on: 191111

11 rounds + 15 reps! Had only 70 lb dumbbells. Workout was hard.

Thanks for the service of those that gave all.

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Garrett Timko
November 11th, 2019 at 5:57 pm
Commented on: Course Photos | Nov. 4-10, 2019

Had a great experience at the Level 1 Seminar in Hamilton, NJ at CrossFit Hamilton this past weekend. Having been through academia, and other training courses related to health and fitness, I can say the Level 1 has been the most comprehensive and actionable of anything I have done in the past. This course provided actionable techniques, methods, and opportunity to begin tuning the "coaches eye" that other courses tend to leave behind. Great work by the staff, Pablo, Sarah, Jenn, and Jon did an incredible job as instructors, coaches, and teachers. 10/10 would recommend. Thanks staff!!

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pablo cervigni
November 11th, 2019 at 8:53 pm

Garrett, thank you so much for your kind words! It was a pleasure to meet you!!

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Sarah Mills
November 18th, 2019 at 6:09 am

Garrett! Thanks for the post and your perspective having lots of learning experience. Super glad you had an incredible time and that we succeeded in tuning your coach’s eye! Good luck applying it all!!

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Steve Day
November 11th, 2019 at 5:18 pm
Commented on: 191111

SCALED

PU- assisted strict

DL- 50lb DBs

PP- 35lb DBs

11 rounds

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Pavel Stas
November 11th, 2019 at 4:54 pm
Commented on: 191111

8 rounds. dumbbell 80 lbs rx

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Jeffrey Howard
November 11th, 2019 at 4:12 pm
Commented on: 191111

8+4 - Sc, subbed 11in (3 45s stacked up) Deficit 53lb KB Deadlifts, which put the top of the handles just under the top of the stack of plates. All else was Rx, just didn't have 75lb dumbbells.

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Jeffrey Howard
November 11th, 2019 at 11:39 pm

+4 Push Press, actual score would be 8+19

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Michael Arko
November 11th, 2019 at 3:44 pm
Commented on: 191111

Scaled to 48lbs DBs and 85lbs BB

10 rounds + 20 reps (10-5-5)

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Paul McDonald
November 11th, 2019 at 3:14 pm
Commented on: Course Photos | Nov. 4-10, 2019

CF-L1 at CrossFit Hamilton this weekend was an amazing experience. Not only did it help me to hone my technique and skills by practical application of certain movements, it also trained me to help correct faults more efficiently for others. I can’t say enough about how amazing the level one training staff were. Their expertise helped me to comprehend the information given in a short amount of time. On day one just walking in the door for registration, they made you feel a part of the CrossFit community. The training staff are not only experts at their craft but they are also amazing people trying to make a difference. They succeeded at that task this past weekend at CrossFit Hamilton !!! Thank you so much Pablo, Jenn, Jon, and Sara for an unforgettable experience ! Keep making a positive impact on people through your training expertise and your compassion !

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pablo cervigni
November 11th, 2019 at 4:43 pm

Paul, thank you so much for your kind words! it was a great experience for me and the Team to work with you and everyone else at Hamilton! thank you so much!!

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Sarah Mills
November 18th, 2019 at 6:07 am

Thanks Paul! So glad you had an amazing experience, and can go change some lives with those new skills!

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Sebastien Fitzpatrick
November 11th, 2019 at 3:13 pm
Commented on: 191111

11 rds + 1 pull-up (254 reps) Rx


My butt hurts so bad from yesterday.

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Nicole Deaver
November 11th, 2019 at 11:43 pm

Glad to know I wasn’t the only one feeling that way especially during the deadlifts.

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Kyle Knowles
November 11th, 2019 at 2:45 pm
Commented on: 191111

RX’d 7 rounds + 2 reps

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Colby Swartz
November 11th, 2019 at 2:37 pm
Commented on: 191111

6 RD'S and 3 pull-ups.

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Ariel Cañas
November 11th, 2019 at 2:25 pm
Commented on: 191111

I did

20min AMRAP

5 Pull ups (kip)

5 KB deadlift (32kgx2 /70lbx2)

8 push press 31.5kg/70lb)

13 rounds

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Eric O'Connor
November 11th, 2019 at 2:24 pm
Commented on: 191111

This workout will accumulate a fairly high amount of volume as higher level athletes will accumulate 13+ rounds. Strive for unbroken sets on all movements and relatively fast transition times. With that being said, being that this is a Hero Workout, give this workout a shot as prescribed even if the loads are heavy for you and the reps are challenging. Just ensure safe mechanics. Here are some scaling thoughts:


Pull-ups: For athletes that can perform the rounds unbroken or with 1-2 short rest breaks, I will likely allow them to complete this movement as prescribed today. For athletes where their max capacity for pull-ups is less than 10 reps, I will likely reduce the reps per round to achieve. With that being said, if this athlete wants to attempt this workout as prescribed, I will allow them to do so today.

For athletes that cannot complete pull-ups, I will have them alternate rounds of completing jumping pull-ups and ring rows. For example, on round 1 they will perform jumping pull-ups and on round 2 they can perform a ring row.


Dumbbell Deadlift: I consider the load to be moderate and the reps should be able to be completed unbroken on each round. I will have athletes reduce loads to achieve the goal of the day. This movement can be hard to set-up with a flat back position, so I will elevate the dumbbell or plates or a box to a position where the athlete can start with a sound set-up position.


Push Press: I consider the load to be moderate and 8 reps to be challenging but completed unbroken on almost every round. I will have athletes use loads that allow them to achieve the goal. If an athlete has a goal to complete this workout as prescribed and this load is heavy for them, I will allow them to do so today as long as they are maintaining safe mechanics.

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Angelica Veskoukis
November 11th, 2019 at 2:22 pm
Commented on: Course Photos | Nov. 4-10, 2019

CrossFit Twente, Enschede - Netherlands, this was a really fun weekend with awesome interactions and loved seeing you guys being so eager for knowledge. Hope our roads will cross again. Love from Sweden //Angie

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Hendrik Bünzen
November 11th, 2019 at 1:40 pm
Commented on: 191111

7+11 rx’d

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Ric Lockhart
November 11th, 2019 at 1:34 pm
Commented on: 191111

8 rounds (slight variation from rx'd due to preference)


10 dead hang strict pull ups

5 barbell stiff leg deadlifts 100kg

8 clean to push press strict form 70kg

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Russell Albrycht
November 11th, 2019 at 1:34 pm
Commented on: 191111

8 rds plus 8 PP, 10 jumping pull-up, 5 35# DL, 8 55# PP

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Js Smith
November 11th, 2019 at 1:05 pm
Commented on: 191111

U.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth

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Stacey Thompkins
November 11th, 2019 at 12:55 pm
Commented on: 191111

M/45/6'2"/180#


After last nightshift

Women's rx'd

12 rds + 10 + 5

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Claire Fiddian-Green
November 11th, 2019 at 12:17 pm
Commented on: 191111

9 rounds. 10 kipping pull-ups, 10 deadlifts with pair 35 lb. dumbbells, 8 push presses with 75 lb. barbell cleaned from floor.

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Christian Simpson
November 11th, 2019 at 12:15 pm
Commented on: 191111

This is my first hero...dang!!! Warmed up nicely, first round Rx was a bit ambitious being 3 weeks into cross fit. Immediately scaled down to the women's Rx. I don't have the shoulder strength for multiple rounds at 135lbs yet.


8 rounds, 184 reps

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Chris Cheney
November 11th, 2019 at 12:10 pm
Commented on: 191111

At the going down of the sun and in the morning, we will remember them

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Dave DeCoste
November 11th, 2019 at 12:06 pm
Commented on: 191111

10 rounds + 13 reps

Did strict pull-ups and women’s weights.

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Michaelle Negra
November 11th, 2019 at 11:51 am
Commented on: Course Photos | Nov. 4-10, 2019

What an amazing experience this weekend in Hamilton NJ at the CF L1! The coaches had an amazing wealth of knowledge they were able to share with us, they brought the meaning of community to life, what Crossfit really stands for and how to be a great coach. Priceless!!

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pablo cervigni
November 11th, 2019 at 4:41 pm

Michaelle, thank you for you kind words! It was awesome to meet you and work with you!!

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Sarah Mills
November 18th, 2019 at 6:05 am

Michaelle! So great to meet you this weekend! Thanks for bringing lots of energy to the seminar. Good luck to you!

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Denis Szentkirályi
November 11th, 2019 at 11:26 am
Commented on: 191111

Scaled

Juans option 2

8 rounds + 5 reps.


Was not feeling it today. Maybe I should have gone lighter on the presses. Oh well.

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Steven Broz
November 11th, 2019 at 11:11 am
Commented on: 191111

Option 3, female scaling, limited schedule, 16:00, 10x

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Blas Raventos
November 11th, 2019 at 8:02 am
Commented on: 191111

Mainsite team, I am thinking of treating this Hero as an opportunity for acknowledging and accepting (being honest) with where my heart is regarding my training.


Am I training with a clear conscience and a warm heart? Am I doing CrossFit with a meaningful purpose?


Many attitudes can obstruct clarity in training and warmness of heart.


If I can be aware of a natural intention to do good things by training (achieving Fitness for myself, promoting its benefits to others, being an example of whats possible) then I am ok.


On the other hand, Am I worrying? concerned about how my oerformance will stack to others? Am I trying to diminish/beat someone ? Am I being oblivious (not counting, misscounting) ? Am I in a rush to finish this set?


Can I be more aware of my body, still be fast, and not be in a hurry?


Can I remember my deep and noble purpose for training throughout all day today?


How are you treating this workout differently than other workouts/benchmarks?


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Juan Acevedo
November 12th, 2019 at 11:32 pm

This was awesome, Blas! Thanks for sharing!

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Anton Gross
November 13th, 2019 at 4:20 am


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Anton Gross
November 13th, 2019 at 4:25 am

Great pure comment. Yes I also try to train and be pure in the movements but also in the intent of the workout. Scaling is fine to always keep the purpose and aim of the workout. A workout like this should be scaled to allow for a constant challenge but also difficulty to maintain moving but while being able to probably finish off each set unbroken or close. I like to keep my mind on challenging myself not others. If I can be fitter today than yesterday then I have won. If I can move better and be stronger and faster then I am winning.

Keep your focus and keep on grinding.

Best

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Oakley Woodhouse
November 11th, 2019 at 7:46 am
Commented on: Course Photos | Nov. 4-10, 2019

Wonderful L2 in Manchester this weekend, even as the temperature drops, it was still great!

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Steven Thunander
November 11th, 2019 at 4:13 am
Commented on: 191111

Globo Scale: As rxed. If you are doing this in Planet Fitness or a hotel gym, use the heaviest dumbbells possible up to the RXed weight. If all you have available are 50's and are a male, up the deadlift reps to 10, then do 8 push presses with the dumbbells. Women can go ahead and use two sets, 50's and 35's (unless the gym frowns upon that, if so go ahead and use the men's strategy, with 35lb dbs). Hotel gym sub for pullups are 15 dumbbell bent over rows 35/50 lb dbs, or 20 bodyweight rows hanging from the treadmill arms, railings, or another stable, safe object.

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Sarah Durham
November 11th, 2019 at 3:26 am
Commented on: Course Photos | Nov. 4-10, 2019

Took the L1 Certificate Course over the weekend at CrossFit Hamilton. It was one of the best learning experiences I have ever had! The whole weekend was fantastic and our instructors were just a wealth of knowledge! I was blown away by how amazing Pablo, Sarah, Jenn, and Jon were. They answered any and all questions and were the best examples of how coaching and community in Crossfit should be. Thank you so much for a wonderful weekend!!

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pablo cervigni
November 11th, 2019 at 4:39 pm

Sarah, thank you for your words!! It was a very fun experience to work with you ALL during the weekend!!

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Sarah Mills
November 18th, 2019 at 6:03 am

Thanks Sarah!! So awesome to have you there! Good luck to you!

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Erin Powell
November 11th, 2019 at 3:17 am
Commented on: Course Photos | Nov. 4-10, 2019

I had so much fun at my L2 this weekend with Cheri and Eric, they were the absolute BEST!!!!! I loved that we had over 2 decades worth of knowledge between them!! It was amazing to hear all their OG Crossfit stories, and all their experiences of Crossfit and how it as evolved! I learned so much from them, I can’t wait to use it all in my coaching! I loved how passionate they both are about not only CrossFit but helping others!! I hope one day to be at the level they are. I loved how they are such close friends, it made the coarse more fun, and an amazing atmosphere!! Loved the stories!!

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Eric O'Connor
November 11th, 2019 at 2:25 pm

Thanks for the kind words and I appreciate your effort and attitude this weekend! Take care!

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Chris Sinagoga
November 11th, 2019 at 3:11 am
Commented on: 191111

Champions Club Scaling Notes


RANT

I didn't test this out yet, and I don't remember how it went when I did this last time, but I do know that the numbers and equipment is going to be the most tricky part of this (other than, you know, the actual effect the workout has on you). I'd look to simplify and keep the entire workout with one set of dumbbells and no bar. So that would mean some adjusting on the rep scheme.


I SHOULD TRY THIS AS RX'D IF: I can go unbroken on the first 3 rounds and want to honor Ricky.


GROUP VERSION

AMRAP in 20 minutes of:

10 pull-ups

15 dumbbell/kettlebell push press

20 dumbbell/kettlebell deadlifts

*lighter weights, obviously


FIRST TIME WITH CROSSFIT VERSION: group version, but if pull-ups are a problem do a bar hang of sorts each round


INJURY VERSION

Themes are: pulling, squatting, pushing, jumping, midline stability, global flexion/extension, Just Finish It kind of mentality. Pick three movements on there and go for 25-30 minutes. Might be better to keep it lower reps and higher weight/increased difficulty if possible.


WARMUP

Squat - deadlift/push press prep

Jump rope - always

Hollow hold - push prep prep overhead

Kipping - pull-up prep

Hip extension - deadlift prep


GENERAL FEAR LEVEL: 7. Maybe worse. Looks okay on paper, which means it's probably worse.

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Jessica Smith
November 11th, 2019 at 2:32 am
Commented on: Course Photos | Nov. 4-10, 2019

I learned so much this weekend thanks to the great instructors that we had for the level 1 at CrossFit Hamilton. I am looking forward to putting use all of the knowledge that I have learned from this weekend. Thank you Pablo, Jenn, Sarah & John for everything!

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pablo cervigni
November 11th, 2019 at 4:38 pm

Jessica, thank you for your comment and kind words! it was great to meet you!!

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Sarah Mills
November 18th, 2019 at 6:02 am

Thanks Jessica! So great to meet you!

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Pavel Blazeski
November 11th, 2019 at 1:53 am
Commented on: Course Photos | Nov. 4-10, 2019

What an awesome weekend at CrossFit Hamilton! The entire group of participants rocked and the L1 instructors were fantastic. I wish I did this years ago. I learned so much and had blast doing it. Thank you!!!

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pablo cervigni
November 11th, 2019 at 4:38 pm

Pavel, thank you for your words!! It was great to work with you over the weekend!!

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Sarah Mills
November 18th, 2019 at 6:03 am

Excellent to meet you Pavel!

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Bryan Rosen
November 11th, 2019 at 1:33 am
Commented on: 191111

Warm up for 191111:

GENERAL WARM-UP


2 rounds of:

1 minute of single-unders

30-seconds of high plank hold

30-seconds of banded pull-aparts

30-seconds of banded good mornings


SPECIFIC WARM-UP


Pull-up

10 hanging scapular retractions

10 ring rows

5 strict pull-ups

5 kip swings

2 sets of 3 pull-ups


Dumbbell deadlift

2 sets of 5 single-leg deadlifts with a light dumbbell (per leg)

2 sets of 5 dumbbell deadlifts (increase weight on 2nd set)


Push press

5 reps of a dip and hold

5 reps of a dip and drive, slow

5 reps of a dip and drive, fast

10 push presses


Build up by performing 3 sets of 3 reps of push presses.

Set 1: a light load

Set 2: a medium load

Set 3: intended workout weight


After set 3 perform 2 pull-ups and 2 dumbbell deadlifts.

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Rob Tarleton
November 11th, 2019 at 1:17 am
Commented on: Course Photos | Nov. 4-10, 2019

Crossfit Hamlton, Hamlton NJ, Great weekend, great facility, amazing people, and fantastic training staff. Thank you for everything Pablo, Sara, Jenn, and Jon

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pablo cervigni
November 11th, 2019 at 4:37 pm

Rob, you are the man!! It was great to meet you my friend!!

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Sarah Mills
November 18th, 2019 at 6:01 am

Congrats Rob!

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Gillian Calbi
November 11th, 2019 at 1:17 am
Commented on: Course Photos | Nov. 4-10, 2019

I had so much fun at the L1 Crossfit Hamilton this weekend!! The lectures were very informative along with the group training we did with every movement!! I learned a lot more about crossfit and each movement with their mechanics and technique. The coaches were amazing, very friendly and nice, and really caring and enthusiastic! The gym itself too was great, it was fun working out there! Everyone in the class too cheered each other on and it was just a fun community of people to be with!! This was a great experience, thank you Pablo, Jenn, Sarah, and John for a great weekend!!

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pablo cervigni
November 11th, 2019 at 4:36 pm

Gillian, Thank you so much for your words!! It was great to meet you and work with you!!

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Sarah Mills
November 18th, 2019 at 6:01 am

Yes, Gillian! Was terrific to meet you, too!

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Juan Acevedo
November 11th, 2019 at 1:04 am
Commented on: 191111

INTENDED STIMULUS

.

Hero WOD! These workouts are an opportunity to train for something bigger than yourself. Before you start your workout today, spend two minutes thinking about how can your training make someone else's life better. Ok, now let's look at this beast. This is a nasty piece that should make you work on your endurance capacity. The aim is for a sustained effort. You want to get a healthy number of rounds within these twenty minutes. You want to be closer to twenty than ten here. The number of reps on the loaded movements is meant to allow you to keep moving without the need to break for at least the first fifteen minutes. The load for the deadlifts is light, but the added range of motion the dumbbells will make you work harder. Prioritize your position here; your back will thank you tomorrow. Choose a load that gives you feedback, but that gives you no excuse to stop. On the push presses, choose a weight that is on the heavy side but that you can cycle confidently. If you want to stay true to the nature of this workout, go from the ground with those push presses. For the pull-ups, modify the number of reps or the movement to something you can consistently get in one or two sets with very little rest. The aim today is to create a context in which you practice enduring. The skill we are training is that of keep moving when everything inside you wants to stop. We are training your resilience, your grit. Make sure your scaling is such that it gets you that place. ENDURE!


OPTION 1

Complete as many rounds as possible in 20 minutes of:


8 pull-ups

5 dumbbell deadlifts

8 push presses


♀ 40-lb. dumbbell, 80-lb. barbell

♂ 60-lb. dumbbell, 115-lb. barbell


Workload reduction: ~15% per round



OPTION 2

Complete as many rounds as possible in 20 minutes of:


7 pull-ups or 10 assisted pull-ups

5 dumbbell deadlifts

8 push presses


♀ 35-lb. dumbbell, 65-lb. barbell

♂ 50-lb. dumbbell, 95-lb. barbell


Workload reduction: ~30% per round


OPTION 3

Complete as many rounds as possible in 20 minutes of:


5 pull-ups or 10 jumping pull-ups

5 dumbbell deadlifts

8 push presses


♀ 25-lb. dumbbell, 55-lb. barbell

♂ 35-lb. dumbbell, 75-lb. barbell


Workload reduction: ~45% per round

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Daniel Chaffey
November 11th, 2019 at 7:24 pm

I like your brief. Nice one

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Juan Acevedo
November 12th, 2019 at 3:06 am

Thanks Daniel

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Ashutosh Bhosle
November 13th, 2019 at 4:02 am

Thanks for the breakdown and scaling options Juan

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