남(m)/46/171cm/94kg/230420/
For time:
21 back squats
42 GHD sit-ups
15 back squats
30 GHD sit-ups
9 back squats
18 GHD sit-ups
♀ 155 lb. ♂ 225 lb.=>92.5kg
Post time to comments./
19분 49초(무게줄임)/
목요일 저녁 첫번째와드

CFWUx2 BS 10 10 5 3
22:28
80kg BS

9:52 @70kg and 21/15/9 strict toes to rings (no room to swing)

12:50

21:35 Rx’d 

16:28. 165#, 135# last set.

16:09 rx. Did the squats in 3 sets each round knowing this would be harder/slower. 8/7/6, 6/5/4, 4/3/2... ghd sit-ups broken up a lot. Did the last 18 unbroken even though they were slow and painful. My quads are weak! 
Last time on this WOD I used 190, which was body weight back then, but I did it in 13:44 (probably broke the squats more too) 

180/41/69”

11:00
195# squat
regular sit ups

Thank you again to Todd, Katie, and Chris!! What a great weekend spent learning, being inspired and having fun during the Level 1 course in Jacksonville!!

M/34/6’/175#

14:29, Rx

8:13 rx
m/40/6’2”/205

6:27 rx

Back squat 70kg start from the floor. Ghd sit ups 
6.00 min

31:08 - 185# BS x 21/15/9 combined with 42 abmat w/ 20# ball touching chest/chin, 30 toes to bar & 18 abmat w/ 20# ball again.  Reduced calorie intake lately and felt lack of fuel for sure.

Did this in 10:17 with 185 pounds and toes-to-bar. Good.

Sc 165#/anchored abmat situps
11:40...did sq yesterday, could certainly go up to 185# next time

WOD- 7:56 (scaled 15/12/9)
155# & Ab mat x2

Modified: 11:31

Great workout! legs are wrecked. Definitely will be sore

Back squat weight as Rx but Decreased GHD Sit up sets to 24/21/18 since I haven’t done a lot of these the past few months and I get wicked sore from GHD’s

M/27/6’1”/200

M/24/5'8"/160lb

200727 - 11:33 - Rx

181003 - 15:33 - Sc, (subbed candlesticks for GHD sit-ups)

I just wanted to say thank you to Jeremy, Matt, Pete, Zach, and Tefi from the Level 1 seminar in Houston July 25-26, 2020.  You all did a great job!  I had a lot of fun until the test!  I somehow got it in my head that we had 2 h for it and heard, "You have 5 min left!"  It sent me into a panic and I ended up not finishing (worked until the buzzer went off) but I passed!  Hey, I have videos of all of you snatching.  I wanted to send it to you but I didn't get your contact info.  Shucks!  If you see this message, drop me an email at watanabe@chem.tamu.edu and I'll send it to you.  Thanks again!

18'38" Rx

Scale 
Front squat 70kg
Strict situp 
8'45

Thanks again Drake,Emily, Wes and Jose, really enjoyed the course even though I was sore and had a sun burn for days hahaha

M/48/85
185#, situp×2
9'48"

Half mile run to warm up then light stretching. 

11:50 
Scaled 
135# back squat
medicine ball sit-up. 

quantity as rx’d
 

Thanks to Emily, Drake, Wes and Jose! Great experience and made me smarter!
Keep up the good work guys!

12:55

M/39/112kg
Back squat 225lbs
Ghd sit up with short amplitude.
15min

8:55 with 185 lb squats 
compare to (same weight was 11:44)
M/42/5’8”/160

Rx’d
24:11

I just wanted to say thank you again to Joe Degain and Kolin Theede on providing another amazing course! The CF-L2 course at 810CrossFit was such a wonderful experience! I learned so much and will be able to improve my coaching skills and provide an even better experience to our members. I look forward to attending another CossFit course in the future :)

14:28
30# pistols (1:1)
15# weighted straight leg sit-ups

105 lbs. At 21 15 9 
42 sit ups
30 knees to elbow 
3 min plank 
14:55

14:37

42-30-18 of:
db front squat (2x50# DB)
Weighted sit-up 50#

12:51

had to break up the squats, not because of my legs, but from holding the DBs:
17-12-10
18-12
12-6

17’49”
BSQ 80kg

As Rx'd using my Roman Chair for the Sit-ups. 19:42. 

Pablo, Kelley and Larry,
You guys made my recertification L1 experience fantastic!  To be honest, I wasn’t looking forward to giving up my weekend on Friday but you guys changed that.  You made the content fresh and fun and I walked away a better coach than I walked in.  Thank you guys for what you do! 

Subbed
21-15-9 double kettlebell front squats (24kg)
42-30-18 toes-to-rings
15:40
43/1.78m/77kg

RX
18:47

Scaled
105# squats (to light I think)
flutter kicks 4x1 ghd *I like the movement sub but working on numbers
5m29s
Thanks all ya fit people 

Did a scaled version of yesterday’s, results there

21 Back Squats
21 GHD SITUPS
15 Back Squats
15 GHD SITUPS
9 Back Squats
9 GHD SITUPS

95 lbs
22:50

Warm up: mile spin (3:20); 7 min full body stretch.
Cardio: 1.5 miles run (15:35)
WOD: failed on second round. 

Total time: 60 min

155 squat
Sit ups 
18 min

Pablo, Kelly, and Larry... What an amazing weekend! We learned so much in just the 2 days and we cannot wait to share all the knowledge that you taught us! You guys are the perfect example of the CrossFit community and we are so thankful that we were able to take this course with you guys! And thank you CrossFit Edwardsville for hosting!! It was a great weekend! 
Emily, Michael, and Luke 

7:39
Rx reps
155lb
GHD Sit-up (to parallel/little pass)

35/195/5’9/M

For time:
•21 back squats
•42 straight leg Abmat sit-ups
•15 back squats
•30 straight leg Abmat sit-ups
•9 back squats
•18 straight leg Abmat sit-ups

225 lb.

9:50

RX’d 6:59
M-26-175

21-15-9 air squat
42-30-18 straight leg abmat sit-ups 
not for time

Jackie:
back squat 55#
straight leg abmat sit-ups 
8:42

#2        30AGE        USA [5.8’ft | 140lb]        MX [174 cm | 63kg] 
My Comments after [//→] simbol

For time: //→ 10:59min

21 back squats//→ with Dog food bag  (21,6Kg)
42 GHD sit-ups //→ with abmat
15 back squats
30 GHD sit-ups
9 back squats
18 GHD sit-ups

165# back squat
Subbed AbMat SU with 25# plate for GHDSU
All unbroken
7:21

9:18 Scaled
#95 back squats taken from floor
GHD sit ups off bench with feet hooked into rig

VERY FIRST TIME COMMENTING HERE! (and new to CF) 
8:06
21 Back squats x 40 lb cleaned from floor
42 SUs w/10 lb weight overhead (no GHD)
15 x 40 lb BSs
30 x 10 lb SUs
9 x 50 lb BSs (added weight) 
18 x 10 lb SUs

Thanks for the coaching @physiodetective @rxphysio

Sub 115# back squat and abmat butterfly situps

10:42

M/34/6’/220

ouch

12:36 with 185#

As rx’d, 8:53.

30 seconds off PR, but I felt good about this.  Given that I haven’t done nearly enough squatting lately, my plan was to go at this 90%, breaking every 7 reps or so.  But felt good at the start, and ended up breaking squats 12-9 / 10-5 / 9.  So maybe more like 95%...hoping the legs survive!  GHDs were mostly unbroken – a quick break in the middle of both the first two rounds.

47m/5'10"/185

Scaled to 195-lb back squat 
11:28
m/52/5'11"/200#

12:11
40# Back Squats (heaviest weights I have)
Ab Mat SUs
Rx’d reps

Front Squats - 95lbs
Hollow Rocks

5:32

13:23
squat @225
exercise ball sit ups instead of GHD

squats 2x70# DBs: 34, 23, 15
incline sit-ups 

6:30

Rx’d squats
Did Butterfly Sit-ups (didn’t have GHD)
Rx’D rep scheme 
time 8:05

70# back squat
Abmat sit-ups (30 reps)
V-ups (60 reps)

9:19

Rx’d 15:58

12:45 @ 185lb squats

Camille, Nick, and Nuno were awesome instructors! Very motivated and very adaptive in their teaching/instructing methods during this unusual time. They definitely show what the program is all about and I am excited to start my journey in the methodology of CrossFit. Great group at Murrieta hope to work out with some of y’all again!

M/39yo/200#

Rx’d 8:59

135lbs deadlifts (cleaned from the floor)
10:34

M/45/6'2"/180#

Scaled/modified to 88# KB goblet squats the rest as rx'd
7:54

Pablo, Larry, and Kelley—What an amazing weekend! I am grateful for each of you for giving of your time to share your knowledge, and passion. You are the perfect example of CrossFit being more than the WOD...it’s about the community. 💕 
Thank you. You guys/gal are awesome..”Heck, yeah!” 

A shout out to CrossFit Edwardsville for welcoming us into your gym. I hope to stop by for a workout when I’m in the area next time. 

For time:
21 back squats
42 GHD sit-ups
15 back squats
30 GHD sit-ups
9 back squats
192.5 back Sq.
15:43

155# , Incline sit-ups 
8:06

Compare to: 7:48 

Rx’d

18:31

Camille,Nick and Nuno made the class material informative,kept the flow between lectures and practice timely,they were all approachable for questions and they were cognizant of the participants possible injuries and ability levels to perform the movements that were required.Personally I signed up to become more informed about CrossFit and learn better and proper technique. Overall it went very well. Thanks again to Nick,Camille and Nuno!Barry Nelson DC

Camille, Nick, and Nuno made the L1 course an amazing experience! Tons of knowledge and fun despite the 'interesting' COVID environment. Had a blast learning this information with new friends.

The experience that Pablo, Kelley, and Larry were able to curate for the Glen Carbon, IL CF-L1 training was superior in every way. These coaches know their stuff inside and out and care so deeply for what they do! The passion they exude is palpable and deeply appreciated. 

Thanks for doing what you love, guys. You are paving the way for others to do exactly the same!

Let's change the world, shall we?

Subbed/scaled:
155lb back squats
35lb dumbbell sit-ups 

10:03

To the Glen Carbon crew: everyone was amazing! My only complaint is that the course could have been longer.  I loved listening to all of the knowledge these coaches brought to the table and just wanted more!! ❤️ 

There used to be different levels suggested in the comments for scaling that was incredibly helpful. Kept me from over or under-estimating. Currently, I’m thankful for Steve and Chris and their thoughts! Very helpful! Any thoughts or suggestions for scaling so I can consistently get the workout to meet and advance my abilities without making myself miserably sore? Thanks!

9:23

15 back squats, 155#
30 Abmat sit-ups
12 back squats, 155#
24 Abmat sit-ups
9 back squats, 155#
18 Abmat sit-ups

MY STUFF
21-15-9 reps of: 135lb Back squat
42, 30,18 Abmat situps

MY TiME
Sub 9 minutes

My PROOF
https://photos.app.goo.gl/aXGj7JRpVEiXWJ7D8

Pablo, Kelly, and Larry (Gary Bwahahahahaha),

Thanks for the pain and suffering, worth it! LOL Seriously, you were spectacular teachers, very engaging and total professionals. I intend to use your tutelage as a building block into my next adventure, coaching functional movements with high intensity. Again, thanks!

Gut gemacht Coaches!  Mega Leistung, weiter so!  

squats with Single 30kg dumbbell

21 squats
42 GHD 
21 squats
30 GHD
21 squats
18 GHD 

8:00

21 back squats  ＊95lb
21 GHD sit-ups
15 back squats
15 GHD sit-ups
9 back squats
9 GHD sit-ups

6'18

12 mins
49kg squat
decline sit ups

Kudos to the coaches on the L1 in Belgium. It was a great weekend.

Camille, Nuno and Nick! Thank you for a great experience you have shared with us this weekend. You have made the information easy to digest and these 2 days just flew so fast. I wish all the participants have great results on the test and opportunities to practice what we have learned by coaching the people. I’m very grateful I have made it.

This weekend was full of surprises for me ...
But Federico and Arianna were very good and during the course they made me forget everything else ...
A unique experience...

Thanks to them and to those who hosted us ...

Thanks for a great experience in Glen Carbon, IL. I simultaneously feel like I learned a lot, yet have so much to practice! 

Scaled 180lb and ab mat situp
17:23

174CM/75KG/29AGE.
RX:10'28''.
back squats(Unbroken)
https://youtu.be/33C1Ptv-dzw

Where does one see the scaled versions?

Globo/Home scale:   If you do not do GHD's on a frequent basis, scale them down to 21-15-9 or even fewer reps, or sub in either weighted abmat situps, toes to bar, or V-ups.   If you are at home and do not have equipment, sub either 2/1 pistols, 2/1 bulgarian split squats (no equipment pistol sub), or  2/1 weighted lunges, 2x35/50lb dbs.  

12:57  🇰🇷 M/46/180/93kg
CFHIM - MAKING PEOPLE BETTER

Best time ever despite the “pleasantly warm” ;) temperatures in Murietta. We were so fortunate to have Camille, Nick and Nuno as our trainers this weekend. What a great experience.....we learned so much & met some really great participants/athletes.  Thank you for bringing so much knowledge and energy to our L1 training course. 🥳🥳🥳

Where do I find the online tests for the L2? 

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Back squat - squatting, external load, no upright torso demand
GHD sit-up - pulling from the hips, rigid midline, core-to-extremity

WHAT ABOUT THE FORMAT
This rep scheme/weight probably shades more towards stamina than endurance slightly, so I would expect even firebreathers to break up the reps. Still shouldn't be too long of a rest, though, and the breathing will stay hard throughout.

TECHNIQUE SCALE
As is, turn the timer off, 1/2 or 1/4 ROM on GHD sit-ups (the timing is the point of emphasis)

CONSISTENCY SCALE
As is

INTENSITY SCALE
Make the back squat weight the heaviest possible for unbroken sets of 21-15-9, then sub 2:00, 1:00, :30 L-sits for GHD sit-ups

MY STUFF
21-15-9 reps of: 95-lb. back squat, knees to elbows

GENERAL FEAR LEVEL: 6

Dan and Matt led the Online Kids course and it was fantastic. Excellent content, appropriate length of segments to ensure our attention was maintained, and they were fun and engaging!