160. HSC @7kg dbs (8,8), T2rings with little ground clearance (4) and last four rounds in singles (10,6,6,4...)

35 lbs. dumbbells 5 5 5 15 total

6-0-6 Rx HSC: 6’s (50 lbs) TTB: 8-8-8-8-8-8-7-0 (Stopped for blister) HSC: 6’s (35 lbs)

35# 4,5,4

5-7-5 rx’d. 35lb dumbbells. Did 6 dbhsc on the final interval just because I could. Barely. Forearms and hands hurt bad now!!! In lifting shoes. 40/69.5”/185

8-5-9 (25#) 71-50-73 =194

Scores = 4, 4, 5 with 35lb DBs Total = 117reps

M/34/5'10"/190 Rx'd 64-43-44

Completed 2019-09-10 20 lb DBs, subbed knees to elbows - 5-5-5

modified it for fun since I just got a new toy 10 -->1 MB Cleans, 30#; 5 Toes to Bar after each set

40# DB: 5-6-5 = 16

Rd1 5 each set Rd2 lowest 5/54 tutorial Rd3 lowest 3/38 total 35lb dumbell

As rx'd w/ 45# DBs, 7 + 7 + 5 = 19. This was a nasty little WOD. The Tabata score makes it that much more difficult, since you have to seek to hold the first score you put up. I did all 7's for the cleans, but that was nearly a mistake. Backed off a little for the T2B, which was wise. The first 7 was no problem, but by the end when I had lost the kip, it was 7 painful singles. I started the last cleans with 6's for the first two cycles, but that seemed like a bad idea. Backed off to 5's and was able to hold on, but barely. By the end, I could barely hold the DBs, and I was hooking. Forearms are smoked - can barely type this now! 46m/5'10"/180

안양공식인증지부 크로스핏힘 5-6-3 (total 123) DB 22.5kg 6-5-5-5-5-5-5-5=41 10-10-8-6-6-6-6-6=58 3-3-3-3-3-3-3-3=24 강경택 45세/180cm/95kg/CFHIM

Sol, calor, mí©xico, y una mezcla latina de crossfiteros y coach´s ! eso solo en CANCUN ! mobius excelente box para cursar el Level1, los coach los mejores, los conocí­a por su buena reputación desde antes y me toco la dicha de que fueran mis MAESTROS en este importante curso para la vida de un coach de crossfit! un placer conocerlos y un placer aprender de uds! mi cabeza estaba al 100% para retener la mayor información posible! sin duda nos estaremos viendo pronto ! gracias Carlos, Tefy y Fer! un placer nuevamente

Rd 1- High: 8 reps. Low:6 reps Rd 2- High: 12 reps. Low: 4 reps Rd 3- High: 7 reps. Low: 4 reps

15kg dumbells HSC 5 (6x5, 5x3) T2B 6 (8x6) HSC 5 (6x4, 5x4) Score: 16 32/1.78m/75kg

Feliz demais pelo curso, profissionais muitooo bons, serviram de inspiraí§í£o para mim.

Avg 5 reps per rounds for TTB and HSC’s 2x50lbs

Total: 18 w/ 25# DBs HSC: 6 (did 7 for first 2 rounds) TTB: 6 (had to swing between each TTB) HSC: 6 (did 7 for last 4-5 rounds)

5 5 5 15 Rx

43/6'3"/195 6/6/6 @ 35

Score: 5-3-4 DB hsc 20#: 7,6,6,6,6,6,6,5 T2B : 5,6,6,5,5,3,5,3 HSC:20#DB: 5,5,5,5,5,5,4,5 *1min 10sec rest interval d/t Ironman timer (go after the beeps on 30s countdown timer)

6 5 5 5 5 5 5 5 6 5 5 5 5 6 6 6 5 5 5 5 5 5 5 5 Score 5 5 5 Total 125 reps Stayed light at 25DB's, leg lifts for TTB

I have not worked on OHS in a long time! And I was never proficient at it! So I did something that would force the mechanics practice and also pump the heart: 5 rounds of 8 OHS (50lb barbell) 5 1-arm DB squat snatches, left (26lb) 5 1-arm DB squat snatches, right (26lb) 12:42 Then I did SLIPS in a 16-min free-form, switching from S to L to I to P for max hold at each station. Ended with Stretch for 4 minutes. Very slow on the OHS/Snatch but at least I got in a bunch of reps in that most awkward position. Also, my quad-tendinitis is flaring up a bit.

6-5-5, 30-lb dumbbells, Legs to 90 or higher on T2B

6/4/5 Total: 154 (54/50/50) w/30# kbs

Might want to relook at the selection of pic’s to represent this movement. The second frame suggests that the movement is driven by the lower back instead of the legs and hips. Maybe add a frame that shows the subject with a knee bend prior to the bent over still frame.

6/5/5 8-6-6-6-6-6-6-6, 10 kg (22 lbs) 5-5-5-5-5-5-5-5 6-6-6-5-5-5-5-5, 10 kg (22 lbs)

Denise, Pete, Val you guys were awesome all weekend long. I couldn't have asked for a better crew in Halifax. Keep up the great work, you're changing lives every week. I'll never think about Ric Flair the same way =)

Did this after a grip strength competition followed by a heavy chest session, so grip was a bit nailed already. 32lb db 8-4-8 couldn't maintain the pace on the toes to bar near the end.

7(20kg)-3-7(@13kg)

6 / 6 / 6 - 155 reps in total 6-6-6-6-6-6-6-6 10-10-8-6-7-6-6-6 6-6-6-6-6-6-6-6 Scaled to : 9kg DBs Hang squat clean / Hanging knee raise / 9kg DBs Hang squat clean M / 40yo / 176cm / 71kg

Tabata dumbbell hang squat clean Rest 1 minute Tabata toes-to-bar (subbed w/ leg lift w/hip raise - no bar in hotel gym) Rest 1 minute Tabata dumbbell hang squat clean 5-7-5 35lb

Changed stimulus with similar movements 16 minute emom Odd minutes 2 clean and jerk at 75% 1rm Even minutes 10 GHD sit ups Was trying to focus on and work technique and midline strength but I ended up sweating pretty good!

and interestingly enough, there is not one study extolling the health benefits of sedentarism. Yet, there is still reluctance to get off the couch and move, really move. Dr. Eades is right. Walking may be a start for those who don't walk, but for the rest of us, it's about as effective as breathing for improving metabolic fitness.

Tabata Hang squat clean @ 25 DBs: 4 T2B: 2 Scaled to front squat @ 25 DBs: 5

Wrist got really sore during warmups, so changed things up. Pulled this from work out I used to do. Not timed. 15s: 3 rounds, 15 reps of 5 exercises. Romanian deadlifts 65#, shoulder press 50#, sit ups 15#, paused squats 50#, burpees off fists

6-10-5 (total 168) DB HSQ /w 30# DB Scaled to kipping swing to parallel

Tabata dumbbell hang squat clean (5) 7.5 lb c/u Rest 1 minute Tabata knees to chest (5) Rest 1 minute Tabata dumbbell hang squat clean (4)

16 reps 35lb dumbbells 6 - 5 - 5

6 6 5 20lbs Total 49 52 47

Rx'd (dbs @ 15kg) 5-3-6 = 14 👍

6 - 7 - 5 scaled to hanging knee raises used 10kg DB total 18

Tabata rd scores 6 db HSC 12 (scaled knees parallel) 5 db HSC 35lb dumbbell

26lbs dumbbells 7 - 7 - 7 (jackpot) 56 - 63 - 56 = 175 reps

6/5/6 35# dumbbells

F/46/140/5’6” 4-5-5 After the round of 4 I decreased the weight. Started second round of DHSC with original weight but was soon back to the end weight of 1st round. TTB started good and by round 3 became toes to as high as my knees could get them. Killer workout. Deceptive.

7-5-7 Totals: 63-53-59 25lb DBs

7-6-7 Totals: 58-48-57 20# DBs

1) Score of 5 and total is 52 2) Score of 6 and total of 67 (did v-ups for this, hanging hurt) 3) Score of 4 and total is 43 35# DBs today

30# DBs 3-6-3 (I held 5-7-5 for a very short time!) T2B were a lot easier than the DBHSQC! Another thing to work on! :)

20# dumbbells T2B 9/5/10

40# db for hang cleans barbell rack ttb 4/5/3

O melhor curso da minha vida!! Parabí©ns a todos que participaram e em especial a equipe MARAVILHOSA que tornou esses dias INCRíVEIS!

Thank you Reebok Crossfit Almere, Nolan, Oakley, Wesley and Dave for the interesting lectures and all the feedback you have given this weekend at the Level 1 course, I really enjoyed the weekend and have learned more than I hoped for! Hope to see you somewhere in the future for the next level!

I am heartened that this review promotes the idea of high-intensity training as a better mode of treatment for the mitigation/ prevention/ treatment of diabetes and metabolic syndrome, but unfortunately the type of exercise commonly preached from the 'diabetes counsellor' pulpits across the country runs more toward the advice to 'take a 30 minute walk each day' and maybe 'add light hand weights' to the mix. While that's an acceptable starting point to begin to encourage people to get up off the couch, walking at a modest pace is an almost completely oxidative endeavor at the muscle fiber level and won't do much to help improve metabolic fitness. A turn or two around the block (unless done at high intensity at least intermittently) recruits the type 1 and maybe type 2a muscle fibers, which burn fat aerobically as fuel. It isn't until the intensity of the demand outstrips aerobic capacity that it will recruit the anaerobic/glucose-burning type 2b fibers. And that means a focus on Power and Intensity (especially using the biggest and most powerful muscles) is the prescription if the goal is improved metabolic (insulin-glucose) function. Deadlifts. Squats. Thrusters. Burpees. Or their scaled equivalents as ability dictates.

MURPH (Scaled): 59'32"

38-50-28 = 116 total 4-5-3 tabata score

Thank you Rob, Andy and Nat for an awesome weekend in Helsinki! Really sore, really happy and soo ready to start teaching others about this amazing thing called crossfit and also about learning more and developing as a person.

4-5-4 22,5kg rx’d

3 db hsc @45lb 4 t2b 3 dB hsc @45

Rough. Kinda lost count.

Rough. Kinda lost count.

Level 1 Kiev , Banda. Thank you team for amazing weekend and these new knowledges and skills!

4/5/3, 75# and knee raises

7/3/7 25# DBs, held constant on cleans, was shooting for 10 TTB each but completely fell apart at the end. Deceptively hard workout

Melhor curso que ja fiz! Equipe fantí¡stica muito descontraí­da e focada no objetivo final que í© passar a metodologia de ensino do crossfit, estí£o todos de parabens 👏👏👏

5, 8, 5. First DHSC set with pair 30 lb. dumbbells. 4 rounds of 6 then last 4 rounds of 5. Last DHSC set with pair 25 lb. DB. 2 rounds of 6 then 6 rounds of 5. Grip and forearms toast.

162 total 54 each Tabata round. Flawless Victory. 25lbs Dbells

What weight should I hold

7-8-7, total score 22 (scaled to V sits)

A big thanks to Cape CrossFit, Chris, Chris, Chad and Juria for a hugely rewarding weekend! Also to the other 11 "newbies", thanks for bringing such great "gees" to the seminar. It made the learning so much more fun. Look forward to catching up with you guys at various comps in the near future!

Raph, Elie & Davs, you guys were awesome! Loved the Level 2, really appreciate the feedback and lessons learned!

Thank you Paris, I had a blast! Seeing some old friends, making new ones, loved it! Pierrot I’ll come and visit! Dan/Brian, don’t change your lifestyle. ;-)

Did my Level 1 course in Cape Town this past weekend, people had told me what an incredible course it was but I really was amazed and so grateful I could experience it for myself. If I had thought I was passionate about Crossfit before this just reinforced all of my love and excitement about it. I learnt a huge amount and gained so much from the weekend. Our "red shirts" seminar staff, Chris, Chris, Chad and Juria were all amazing in their own right. Their love for what they do shone through in all of their lectures and it really was inspiring to see just how deep their passion for Crossfit runs, it definitely rubbed off on all of us. For me personally I cannot wait to jump into the rest of my journey. Thanks guys!

I solemnly swear that.. This weekend was Epic! Cape Town, South Africa! The instructors Chad, Chris Juria and Chris is amazing they have such a passion! Had an incredibly informative weekend and learned a lot! Thank you so much! :)

Schon wars!! Viel Erfolg für alle, die den Level 1 Kurs bei CrossFit BullsandBears in Frankfurt teilgenommen haben. MfG Mac

Do we get 1min plus 10sec rest between Tabatas?

Great weekend with a great group of people in Cape Town, South Africa! Thank you for a fun weekend team!

En Cancíºn se vivió de lo mejor este curso, aprendimos y reforzamos muchí­simas cosas y nos lo explicaron de la mejor forma mis respetos para Carlos, tefy, Fernando y a gente de mobyus que nos apoyaron Martha gracias . En serio que cuando yo ingresí© al CrossFit estaba muerto y con este curso nuevamente pienso que hay que renacer en las demí¡s gentes que no conocen de este programa . Coaches son de lo mejor bendiciones

Eric and Becky crushed L2 we all left better coaches than when we started today. They kept it fun but damn they were tough on us for relentless pursuit of perfection which made it great.. Thanks for a great weekend!

What an amaizing weekend in Cape Town, South Africa! Learning more about my own technique and how to better coach others through the movements! The coaches' passion was so inspiring and it was awesome to tap into their knowledge. And what a fun group to be a part of :)

I agree fully with the comments that Garrett and Suzanne mentioned, and I'll add my own piece as well. I felt the CrossFit community from the moment I walked in the door. Becky and Eric pushed us and expected a lot from us which was great. As we were a small group, we had plenty of opportunities to demo and get incredible feedback. I felt their guidance, passion, and expertise guide me to become a better coach and student of fitness. I look forward to applying the principles that I learned in a class environment. Thanks again to Becky, Eric, Crossfit Spearhead, and the rest of my classmates for such a great weekend!

Halifax crew looks solid!

Loved the level 2 with Becky and Eric at Crossfit Spearhead. Definitely felt a renewed desire to improve how I coach and help people progress towards improved health. I received wonderful feedback and areas to focus on. I left with some new tools to use as well. I highly recommend the level 2 course. I'm very grateful for the amazing group and the 2 spectacular coaches leading it.

Champions Club Scaling Notes RANT: A lot of Tabata is based on you being able to work for all 20 seconds… or at least most of it. When I coach track we use Tabata intervals pretty often with our distance runners because they get to go at a pace faster than they would while running a 2 mile, for example. It doesn’t work as well with sprinters because after like 2 sets it becomes a quick sprint then a jog… almost like that CrossFit Football inverse Tabata. That defeats the purpose, to me. I like to scale these so they can be done with the only rest being the 10 seconds (at least until the last set or two). And if that can’t be done, just do 1 minute stations because there will be built in rests between. I SHOULD TRY THIS RX’D IF: I have the grip strength to go for 20 on/10 off GROUP VERSION: I think we’ll keep this as is because we scale range of motion bigtime on Toes to Bars. Dumbbell weights will be whatever, but keeping the legs straight, hinging at the hip, and keeping a consistent kip rhythm can get us a better response. I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: as is, or maybe 4 rounds of 1-minute at each station INJURY VERSION: Upper-body injury — one-arm clean/sit-up Middle-body injury — muscle clean/plank Lower-body injury — push-ups/toes to bar WARMUP: Squat — clean prep Handstand — spend some time overhead Box jump — landing prep Kip — toes to bar prep [insert thing you suck at] GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 7. Both sets of cleans can be rough if scaled right

Warm-up for 190902: GENERAL WARM-UP 1 round of Run 400 meters 20 cossack squats 30-second static hold bottom of a squat 10 scapular pull-ups 30-second reverse grip bar hang 10 air squats 10 hanging knee raises 10 inchworms + push-ups 5 strict pull-ups SPECIFIC WARM-UP Toes-to-bars This warm-up is a break down of the 3-position toes-to-bar drill and focuses on linking toes-to-bar together by increasing the difficulty each set. 2 sets of 3 kip swings 2 sets of 1 kip swing + 1 feet to low target 2 sets of 1 kip swing + 1 feet to halfway-up target 2 sets of 1 kip swing + 1 feet to high target 2 sets of 3 toes to bar Dumbbell squat clean Use this progression to warm-up, refine, and scale the dumbbell squat clean. Perform 5 reps at each step of the progression: Dip and drives Hang muscle cleans Hang power cleans Front squats Hang squat cleans *Start by using light dumbbells on the first set, increase the weight slightly on the second, and use the intended workout weight on the third set.

Any particular weight for the dumbbells?

Globo Scale-as Rx. If you do not have a pullup bar (ie hotel gym) do tabata V-ups in place of ttb. Keep it light ish on the db hang squat cleans.

Eric and Becky have the Level 2 course down to a science. It was fun, informative, practical and thorough. The time was well spent and the 2 days went quickly. They prepared us well for the test, but more importantly reminded us how to pursue virtuosity and maintain CrossFit's high standard for coaching.

INTENDED STIMULUS . This is a nasty sandwich of fitness. We are scoring the least number of reps per Tabata. This tells you we are aiming for consistency, and pacing. Now, this means two different things for each movement. In the cleans you can control the speed and the cadence. No need to go super fast, just hang on to the DBs and keep cleaning. If you need a minimal rest during the work-set make sure you do it with the bells on your shoulders to give your grip a break. The toes-to-bar on the other hand will reward you if you break them early and often, as long as your breaks are really minimal. Jump off the bar, and immediately jump back on. Keep at it. Today you choose the load. Pick something you feel confident you can cycle for 20+ reps unbroken when fresh. If stringing together toes-to-bar is not in your skills toolbox, then today scale to kipping leg raises, or a kipping leg raise combo. This is a lung/leg burner as much as it is gripper. Stay disciplined and keep grinding! OPTION 1 Tabata dumbbell hang squat clean Rest 1 minute Tabata kipping leg raises to parallel Rest 1 minute Tabata dumbbell hang squat clean OPTION 2 Tabata dumbbell hang squat clean Rest 1 minute Tabata alternate rounds between kip swings and barbell rack toes-to-bar Rest 1 minute Tabata dumbbell hang squat clean OPTION 3 Tabata dumbbell hang squat clean Rest 1 minute Tabata alternate rounds between kip swings and toes-to-rack Rest 1 minute Tabata dumbbell hang squat clean