CFWUx1
44:05

Faltaram 30 wall-ball do 4o round

Time:24'50"
Box 50
Wall ball 14

4 rounds completo em 30 minutos
caixa 35 cm
bola de 10 

Danilo
caixa de 50 cm
Faltando 10 walball para início do quinto round 

5 Rounds incompletos
400m
30 box jump 50cm
30 wallballs 20lb -  10 último round

4 rounds:
400m
3 x 30 box jump 60cm
3 x 30 wall ball  14lb

Time:29'20"
Box 30
Wall ball 20

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

Box 50cm
Wallball 14lbs

29'20"
Caixa 30
Wall Ball 10

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

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

4 RFT
Ball 10 LB shot
Box jump 30 cm

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

29'47"

4 rft 
bola de 10 lb
caixa 50cm

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

19:57

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

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

49:12

25:24 rx

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”

27:02

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! 

Kelly
5 rounds for time of:

Run 400 meters
30 box jumps
30 wall-ball shots

♂‚ 24-inch box, 20-lb. ball

35:50

3301
Rds 4&5 with 14 lb wb because 20lb broke. 

28:35 Rx’d last time
31:27 Rx’d today

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.

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

36:25 Rx 

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

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!!!!

35:59  
24” box jumps for the first 4 rounds last round were step ups. 
14lb med ball. Didn’t have heavier. 💪🏻💪🏻💦💦

35:59  
24” box jumps for the first 4 rounds last round were step ups. 
14lb med ball. Didn’t have heavier. 💪🏻💪🏻💦💦

35:59  
24” box jumps for the first 4 rounds last round were step ups. 
14lb med ball. Didn’t have heavier. 💪🏻💪🏻💦💦

31:16
RX

25:40 rx

28:59 (12” box, 20# 9’

Scaled/ subbed to 3 rounds of
400m run
30 16kg kettlebell thrusters
30 bench jump-overs
13:26
42/1.78m/77kg

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. 

5rds: 27:24
400m Run
30 Box Jump (20”)
30 Wallball 20lbs. (10’)

31:17 (w/500m rows)

181209 - 26:37 rx
180212 - 27:44 rx (treadmill)

56 minutes RX

19:33
Rx

37:04 Rx’d 

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

43/6’3”/200
29:57 rx

Make 5’10” 205lbs
Rx 29:48. Unbroken on all. Would rest about 15 sec in between exercises 

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!!!

29:42 10 lb thrusters 16 inch box

29:42 10 lb thrusters 16 inch box

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!  

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

28'42 RX with 30°C 

subed with 500m row and 4kg wallball
40:47
row times were
2:11
2:24
2:17
2:14
2:09

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

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.

5RFT
400m run
30 box jumps @20cm
30 wall balls @ 8kg
29.07min...👍👍😅

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! 

Kelly
5 rounds for time of:

Run 400 meters
30 box jumps
30 wall-ball shots

45 min 
I feel like a pud

26:44 Rx’d

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

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. 😎✌🏻💪🏻

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

24:21

45:55 
25 cal echo bike 
30 box jumps (24 box)
30 wall ball ( 20 lb )

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 🤙🏻

5 rounds

25 cal assault bike
30 step ups
30 squats

30:12

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.

 only three rounds RXd

18:32

30:47 rx

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!!

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.....

49:15

5 rounds

Sub 2:30 500m row

12 lb. ball

20 inch box w/ step down

30, 30, 20, 15, 10

23:47
4 rounds
20 Box jumps 20”
20 WB 14# 9’

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!

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.

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!

23:49 (PR) Rx,
All but 10# ball is all I have 

Compare to: 24:51 

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.

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. 

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!! 

Rx 41 minutes

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.

5 RFT
400m on treadmill
30 x 25lb thruster
30 x 20" box jumps
23:40

5 rounds:

.25 mi run on treadmill
30 box jump - 20 inch box
30 wall-ball - 18lb ball, 10 feet

26:36

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

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. 

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! 

29:50 Rx (8sec PR)

RX
33:52
Not bad for beginner, huh?!

You al have good day and great week ahead!

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!

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

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! 

12:48 3 rounds 

Used purple ball on track 

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

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

31:13

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

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!

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

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

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

28:23
400m run (treadmill)
30 bench jump overs
30 dumbbell thrusters w/15# dumbbells
worked with the equipment I have in my garage. 

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

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! 

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")

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

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

28:06 Rx
M/41/5’8”/163

23:32
3 rds
14 lb ball

34:15 

M38 78kg
25:15
Scaled thrusters instead of ball throw

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! 

26:10 RX first time doing this workout.

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.

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! 

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. 

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

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

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! 

Can’t wait!

Can’t wait!

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!

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!!

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).

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.

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! 

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!!

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!  

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

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

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

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. :) 

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

Classic Ed, Sleeping on the job.

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.