December 17, 2012

Monday 121217

Five rounds for time of:
5 Back squats
10 GHD sit-ups

Tanya Wagner 3:51 at 175 lbs, Josh Wagner 4:04 at 275 lbs.
Post time and loads to comments.

121217_ CFVerve_CFChampions_RiverNorthCF_UnivNevadaCF_CFMorristown_CFForeverStrong_CFSouthside_CFHEL_TridentCF_CFCentralLondon_CFRocks_CF495_CFInsurrecto_CFB4C_CFTuluka_Petawawa_CPCCFOne_CFKidsCFNE_th.jpg

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CrossFit Level 1 Certificate Courses: CrossFit Verve, CrossFit Champions, River North CrossFit, University of Nevada CrossFit, CrossFit Morristown, CrossFit Forever Strong, CrossFit Southside, CrossFit HEL, Trident CrossFit, CrossFit Central London, CrossFit Rocks, CrossFit 495, CrossFit Insurrecto, CrossFit B4C, CrossFit Tuluka, Canadian Forces Base, Petawawa.
CrossFit Coach's Prep Course: CrossFit One.
CrossFit Kids Course: CrossFit New England.

"Coaching Tools for Running: Part 4" with Doug Katona, CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo with Tanya and Josh Wagner - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]

Posted by Pukie at December 17, 2012 5:00 PM

Great weekend training with Chuck, Andy, Nicole, Leah and Sarah at Crossfit Southside. Thanks guys and thanks to Chris Christos for hosting everyone.

Comment #1 - Posted by: John B at December 16, 2012 5:22 PM

Why isn't this type of workout posted

5 rounds for time:
5 back squats at 70% of your 1 rep max
10 ghd sit-ups

Seems like it would be much more uniform for everyone and would really help with desired intensity for the programming.

Comment #2 - Posted by: Casey at December 16, 2012 5:27 PM

I'm stoked to blow this workout out of the water.

Comment #3 - Posted by: Michael Hanna at December 16, 2012 5:34 PM

So awesome to train with Christmas, Michelle, Eric, Pat, Spencer, Chase, and all the new level one trainers from Crossfit Champions in Tomball, Texas!

Comment #4 - Posted by: Jerrica at December 16, 2012 5:39 PM

Level 1 cert in Jacksonville this weekend was awesome. All of the trainers were great and very knowledgable. Chuck was hilarious and kept the class running smoothly. Andy, who is an ex nfl football player who looked like... well I think ex nfl sums it up pretty well, but he was very informative and so easy to talk to. Nicole, Sarah, and Leigh were awesome as well and did a great job breaking down and showing the movements ( didn't hurt that they were sexy as hell). Overall great experience learned a lot of information,new drills, and cues that I can't wait to take back home to Charlotte. HELL YEAA

Comment #5 - Posted by: Brian C at December 16, 2012 5:40 PM

To the Seminar crew at CrossFit HEL this weekend, thanks for an incredible experience! I loved how every coach's personal style and personality meshed so well together. I learned so much, and I'm excited to start sharing that knowledge.

Comment #6 - Posted by: Jake Holee at December 16, 2012 5:59 PM

Honestly, one of the best weekends of my life training with Chuck, Leah, Sara, Nicole and Andy!! All of you are BAD ASSES!!!! Thanks for the experience, I hope to be at your level one day<3

Comment #7 - Posted by: Nicole B. at December 16, 2012 6:04 PM

Why are they not using the full ROM on the GHD?

Comment #8 - Posted by: Billy G at December 16, 2012 6:06 PM

Had an amazing time at the Crossfit Level 1 Certification this weekend at Crossfit HEL in Portland, Oregon! Thanks to all the instructors and coaches. You are all awesome!!! -Megan G :)

Comment #9 - Posted by: Mego at December 16, 2012 6:13 PM

Just finished my L1 at Trident CrossFit in Alexandria VA this weekend and it was awesome! The staff was fabulous!Both full of knowledge and fun too. I appreciate all the coaching cues we learned.CrossFit just makes so much sense! Special thanks to our Seminar Staff Karen, Steve, Joey, Courtney, Andrea & Chriss (also the owners of Trident which is a really nice box)and our comical MC, Mike G. Here'sa bit on each Coach; Karen was really engaged especially at helping coach my movements and form. Steve gave some awesome cues to help me improve a few areas that I needed. Joey is packed full of positivity, a great athlete to watch and always there to pump you up when you need it. Courtney has terrific form and it was nice to see her body line in demos and really elaborate on points in lecture. Andrea and Chriss are both so full of knowledge and great at articulating key points but keeping it fun too! And Mike G was quite entertaining and kept us really interested in lecture and on our toes for what was coming next. They all made lecture/break outs fun and had us laughing and learning at the same time. The whole staff has great technique and they were all so patient and encouraging with us. I loved watching them do a WOD themselves at lunch! Nicole Carroll made a cameo too! I really enjoyed myself and made a few friends this weekend. It really showcases the great community that CrossFit is and it's much bigger than just working out. Although it means something different to each of us one thing is ceratin - it changes lives and yields true results if you do the work. I'll be back in January for CF Kids and if you are ever in Leesburg, VA come check us out at LoCo CrossFit. Thanks again! CrossFit rules! Get it!

Comment #10 - Posted by: Janice McLean at December 16, 2012 6:16 PM

Woohoo level one Crossfit rocks!
Thanks for the great weekend guys, learnt a lot and can't wait to get to my box tonight!!

Comment #11 - Posted by: Matt at December 16, 2012 6:30 PM

It was an awesome learning experience with Lance, Connor, Miranda, Carlos and Ricardo at Crossfit Tulukas palace in Buenos Aires. Had a lot of fun and for one learned I got to get my technique and mobility to a completely different level! Thanks guys for everything!

Comment #12 - Posted by: Jose Carlos at December 16, 2012 6:36 PM

Finished the L1 in Reno. What a great weekend. I had a blast and was able to learn a lot. I had so much fun that I wish the seminar was more than just a weekend. Thanks to Chris, Hollis, Dave, Kimmy, John, Jim and Kelly! What an amazing experience.

Comment #13 - Posted by: Chris R. at December 16, 2012 6:37 PM

I cannot say enough about the crossfit seminar staff this weekend! Im a little worn out, so pardon any grammatical errors.

I was at the level one in Morristown this weekend at Guerillla Fitness, arguably one of the more badass boxes in the country as far as I am concerned.. Joe, Jason, Spencer, Karianne, Jenn- you guys rock... and posses the unique ability to make a PVC pipe feel heavy.

I learned so much from the cert and feel like I can now not only improve upon my own movements, but help others as well. The instructors attention to detail was truly incredible. I have had the great fortune to work with few world class instructors before in athletics as well as other discplines; these fine individuals were no different- truly world class.

I highly recommend attending a crossfit level 1 weekend if you haven't already



P.S. I think I am going to trade in my flip flop shoes for some nanos... then again, maybe not

Comment #14 - Posted by: will idol at December 16, 2012 6:49 PM

Awesome weekend in Jacksonville, FL with Chuck, Andy, Sara, Leah and Nicole! They were outstanding examples of what Crossfit is all about and fantastic instructors. Thank you for everything!

Comment #15 - Posted by: Jessica Wade at December 16, 2012 6:54 PM

I'm new to crossfit and the WODs seem very short but very intense. Do you do other workouts along with the WOD or is that up to the participant? I've been lifting for 30 years and I'm making the change to crossfit.

Comment #16 - Posted by: M&M at December 16, 2012 6:59 PM

Flee, your name is appropriate and you are an idiot to boot. When you can do half of what the Wagners can do then maybe you can judge them. Until that time comes please crawl back into your hole.

Comment #17 - Posted by: verikp at December 16, 2012 6:59 PM

Thanks for a great weekend of education and great wods Crossfit Morristown!!!! lets continue to enrich lives everyday!!!

Comment #18 - Posted by: Kris Yeung at December 16, 2012 7:17 PM

Hey Casey in comment 2. You nailed it. This would eliminate some confusion on the part of some who follow this site, and probably limit some injuries. Folks- stop worrying about the rx'd weight! Everyone's prescription is unique, and a large part of this has to do with your 1rep max...

Comment #19 - Posted by: gary at December 16, 2012 7:21 PM

It was an incredible weekend at the Crossfit Level 1 Certificate in Tuluka, Buenos Aires!
Thanks a lot to Miranda, Lance, Connor, Carlos and Ricardo ... you have changed mi crossfit world!

very instructive, very interesting, very funny ... and great people and coachs!!!

Comment #20 - Posted by: Agustin at December 16, 2012 7:24 PM

Had an awesome weekend with Danny, Doug and Lily out at Crossfit Rocks!

Amazing seminar with amazing staff - really a credit to Crossfit.

Comment #21 - Posted by: Greg P at December 16, 2012 7:48 PM

Thanks for coming out to River North CrossFit this weekend in Chicago! It was great to have Joe, Joe, Justin and of course Abby!! Justin was on staff during my Level 1 a few years ago so it was cool to be reminded of where I started! Great time as always and loved meeting all of the future Coaches and CrossFit athletes! Thanks for respecting our box!!


Comment #22 - Posted by: Katie at December 16, 2012 7:56 PM

17 certs @ 40 people per cert (low avg) = 680 people
680 people x $1000.00 = $680,000 this weekend

Pay the salary for 2 armed police officers or military personnel at every school in America

Comment #23 - Posted by: M.H. at December 16, 2012 8:03 PM

The Jacksonville crew was fantastic - such a fun-filled and informative weekend! Couldn't have asked for better instructors - Chuck, Leah, Andy, Sarah, and Nicole all love what they do and it shows. Thanks for an amazing experience, guys!

Comment #24 - Posted by: Lisa S at December 16, 2012 8:13 PM

FANTASTIC Level 1 course at University Nevada Reno!!!! A HUGE thank you to Chris, Hollis, Dave, Kimmy and Kelly. You are all amazing athletes, and so knowledgeable, thanks for all the new skills!! ALSO special thanks to UNR crossfit for hosting, your facility is beautiful.

Comment #25 - Posted by: Jen A. at December 16, 2012 8:28 PM

What an awesome time at CrossFit SS Jacksonville. Thanks to Chris for letting us romp around his box for two days and showing me there is a more cost effective way to store the bumper plates. Thanks to all the staff for the great instruction and demonstrations. Nichole thanks for pushing me through a very proper Fran now I know what right looks like. Leigh definitely defines Beast Mode. Thanks to Chuck for keeping the girls on the box and just dominating the lead instructor role. Next time I see a WOD demo Chuck you better be a participant and not just running the clock in 3…2…1… GO!

Comment #26 - Posted by: Joey P at December 16, 2012 8:30 PM

Joe, Jason, Spencer, Jenn, Karianne, et al: I can't thank you enough for your insight, instruction and professionalism this weekend at Guerrilla Fitness in Morristown! Your passion for CrossFit and fitness in general is palpable.

CrossFit HQ, take care of these guys and gals because they exemplify all that you stand for. I'm a better athlete and will be a better coach because of this stellar crew.

Thanks again,

Comment #27 - Posted by: Bryan at December 16, 2012 8:46 PM

What an awesome weekend and an incredible course!
Thanks to Brette, Jonny and Jobst for lecturing.
Thanks to Danie and Charmaine from Crossfit B4C for hosting!
And a big thanks to the rest of the participants from South Africa who made it happen!

Comment #28 - Posted by: Andrew Hermanson at December 16, 2012 8:53 PM

Thanks to Chuck, Andy, Leah, Sara, and Nicole for a great weekend at CrossFit Southside in Jacksonville! You guys were FANTASTIC! Learned a lot, and had a great time every minute. Come check us out at All In Crossfit in Auburn anytime. Maybe I'll have that immature squat fixed by the time you get here!

Comment #29 - Posted by: Jana J at December 16, 2012 8:54 PM

It was an awesome learning experience enjoyed every single second of it had a blast at the cf l1 seminar at ss Jacksonville

Comment #30 - Posted by: Omar Seleiman at December 16, 2012 9:37 PM

I was fortunate enough to be at the L1 Seminar in Reno at University of Nevada, Reno Crossfit. This group of trainers was amazing to be around. They all were extremely personable and down to earth. They did't hesitate to answer any questions that were brought up throughout the weekend. It was an all around amazing weekend! I'm so happy to be part of this wonderful community. Thank you to Chris, Hollis, Dave, Kimmy, Jim, Kelly and John!

Comment #31 - Posted by: Adam G at December 16, 2012 9:56 PM

Amazing instructors in Chicago! Excellent training and great material. Thanks guys. Abi, you are BEAST btw.

Comment #32 - Posted by: Brandon at December 16, 2012 9:56 PM

This weekend in Reno with Chris, Kimmy, Dave, Hollis, Kelly, & Jim was a lot of fun. This crew was seamless in their instruction, their information was clean, clear, & concise. They had good lesson plans and the demonstrations showed great execution on what to do right and what not to do. These singing elves really know how to have fun and handled themselves through even the toughest of Santa Pub Crawls! Way to go team, come back and rock Reno anytime!

Comment #33 - Posted by: Brave Legend at December 16, 2012 10:14 PM

as rx'd

5:02 225lb dl's

Comment #34 - Posted by: JackM at December 16, 2012 10:18 PM

Thanks to Nadia, Tommy, Chris, Kurtis, Jesse, and the rest of the crew at the L1 at CrossFit HEL in Portland, OR. You guys did an awesome job of presenting the material and coaching. I learned a TON. Thanks again for a great weekend!

Comment #35 - Posted by: Suzy at December 16, 2012 10:54 PM

Was lucky to be part of the first ever Level 1 Seminar in the Philippines hosted by our box CrossFit Insurrecto. Got an amazing weekend by trainers Jami Tikkanen, Denise Thomas and Chris Russell who happens to be Filipino as well!

An EPIC weekend and exciting to have CrossFit in this side of the world!

Comment #36 - Posted by: Joaquin Valdes at December 16, 2012 11:38 PM

I had an amazing time at CrossFit champions in tomball this weekend. The coaches all did a great job of teaching and making the entire experience enjoyable and beneficial. It's nice to see people that are not only amazing athletes but great people with wonderful personalities. Thanks guys!!

Comment #37 - Posted by: Jenna power at December 17, 2012 12:14 AM


BS @110kg


Comment #38 - Posted by: Jose-Luis Morales at December 17, 2012 12:29 AM

Awesome weekend doing L1 at Crossfit Rocks in Brisbane. Fantastic knowledgeable staff with Danny, Doug and Lily delivering exactly the starting point I wanted to start my coaching journey!
highly recommended for anyone considering broadening their own knowledge or looking to build a solid base for coaching.

Comment #39 - Posted by: Jason at December 17, 2012 12:43 AM




Comment #40 - Posted by: Cosmo at December 17, 2012 1:27 AM

Had a great time at my level 1 trainer seminar with Eric,Christmas,Chase,Pat,Spencer,and Michelle and Crossfit champions in tomball Texas.

Comment #41 - Posted by: Kevin ray at December 17, 2012 1:29 AM


Back squat 205 5 reps
10 Ghd sit ups


Hoooah!! Army Crossfit!!

Comment #42 - Posted by: SFC AB at December 17, 2012 1:46 AM

Thank you! You are wonderful coaches. From Russia with love! =)

Comment #43 - Posted by: Evgeniy at December 17, 2012 1:49 AM

Front squat

Comment #44 - Posted by: roh at December 17, 2012 1:54 AM

Thank you so much to all the guys that presented the level 1 cerit at crossfitB4C. It was awesome, lots of good stuff to take back and use in my home box Ballistix crossfit.

Comment #45 - Posted by: Ryan Trent at December 17, 2012 2:33 AM

Thanks to Brett, Jobst and Jonny for an awesome course in Johannesburg this past weekend! The course exceeded my expectations by far. The knowledge and experience you shared with us was invaluable.

Thanks to Danie and Charmaine for hosting and thanks to Jobst for my first kipping pull up!

Comment #46 - Posted by: Michelle Rawlinson at December 17, 2012 2:54 AM

Big thank you to all the instructors, host and fellow students at Crossfit Central London Level 1. Wealth of knowledge and tips imparted in great style. Why is a pvc pipe so heavy!!!??
Exposed my weaknesses but increased my determination to continue on the Crossfit journey! See you all soon.

Comment #47 - Posted by: Terry at December 17, 2012 2:56 AM

Enjoyed training with Christmas, Michelle, Eric, Pat, Spencer, Chase, and all the new level one trainers from Crossfit Champions in Tomball, Texas this weekend! Great Seminar!

Comment #48 - Posted by: Martin at December 17, 2012 3:08 AM

7:18 225#

Comment #49 - Posted by: Albert R. at December 17, 2012 3:12 AM

What an awesome weekend at the Level 1 Trainer seminar held a CrossFit Rocks in Brisbane AUS!!!! This course has enhanced my knowlege and skill and now with this solid foundation I am excited to develop further as a Crossfitter and Trainer!
Thanks Danny, Doug and Lilly :D

Comment #50 - Posted by: Jaymie K at December 17, 2012 3:46 AM


5:50 195#

Comment #51 - Posted by: duane at December 17, 2012 3:51 AM

6 rounds @ 185# back squat -

Comment #52 - Posted by: ART/M/44/5'5"/150 at December 17, 2012 3:59 AM

A great big thanks to Karl, Simon, Nolan, Drake, Steve and Zvi for a brilliant L1 at CrossFit Central London. Super knowledgeable group of trainers and coaches who clearly love what they do. Rockstars one and all.

Comment #53 - Posted by: Kim at December 17, 2012 4:08 AM

Incredible weekend at River North Crossfit in Chicago. A huge thank you to our instructors:Justin,Joe,Jon, and Abi. They all did a fantastic job of making everything clear and understandable. All were full of passion and confidence. Truly an amazing experience and highly recommend anyone interested in Crossfit to attend the Level 1 Course.
Thank you again,


Comment #54 - Posted by: Vernon Hatton at December 17, 2012 4:47 AM

M 42/185/6'0"
175# Back squat. Sit ups with feet against wall and an ab mat.

Comment #55 - Posted by: Mike at December 17, 2012 5:14 AM

As rx'd
225lb squats

Comment #56 - Posted by: lancem at December 17, 2012 5:18 AM

As rx'd
225lb squats

Comment #57 - Posted by: lancem at December 17, 2012 5:21 AM

The Denver Level 1 crew was amazing!! Thank you so much for making a long weekend so much fun. So much more to learn, but now I am more excited to be a sponge and learn it all!

Comment #58 - Posted by: Stef at December 17, 2012 5:24 AM

#8: "Why are they not using the full ROM on the GHD?"

I thought it was explained pretty well in the video. They were extending as far as they could while keeping their abs engaged. I think there's a Journal article somewhere that says you can fully extend and use the glute-hams to get back up, but I guess every box has slight variations...

Comment #59 - Posted by: Jules, Cornwall (UK) at December 17, 2012 5:34 AM

9:47 @ 315

Comment #60 - Posted by: Tyler Scott at December 17, 2012 5:34 AM

This past weekend with Chuck, Leah, Sara, Andy, and Nicole at southside crossfit was awesome. It was so informative and so much fun at the same time. All the coaches were great, and thanks to southside crossfit for the hospitality.

Comment #61 - Posted by: elissa at December 17, 2012 5:43 AM

Level 1 course was awesome at Trident Crossfit. Thanks to all involved for making it a great weekend filled with great information and an even greater community!!!
Go Crossfit!!!

Comment #62 - Posted by: Dustin at December 17, 2012 5:44 AM

L1 Class in Alexandria = Awesome Sauce. Thanks to all the instructors. Had a great time, you were the Mr. Miyagi to my Crane Kick. Thanks to Trident and the staff; that was actually my first time stepping in to an actual Box. Finally Mike G, great flowmaster and motivator. However, need to get some serious manscaping done on that beard, starting to get the teen wolf thing going. J/K Truely thank you all much!!!

Comment #63 - Posted by: Andy at December 17, 2012 5:44 AM

4:55 at 185 lbs

Comment #64 - Posted by: gb 45/m/71"/185# at December 17, 2012 5:47 AM


5:06 at 225 lbs

Comment #65 - Posted by: Scott at December 17, 2012 6:00 AM

Was a part of the first ever CrossFit L1 Seminar in the Philippines. Coaches Jami, Denise, and Chris are the best CrossFit coaches I have met. It was an extreme privilege to have been under their tutelage even for a short while!

Comment #66 - Posted by: Pip C at December 17, 2012 6:03 AM

CrossFit Kids Course Rocks! Amazing weekend @ CFNE. John, Kelly, Erik & Heather did a fantastic job showing how to forge elite fitness in out Future! Thank you!

Comment #67 - Posted by: Mike McGrail at December 17, 2012 6:13 AM

GREAT GREAT GREAT CF L1 course at Jacksonville's CF Southside this weekend!!! Chuck and the rest of the staff were unreal in their dedication to making not only the course in itself better, but to making us athletes and possible future trainers better. Andy is a true warrior, Leah just embodies the concept of crossfit (and I love her mechanics, technique was ON POINT, just SICK!!!!), Nicole just transforms from lecturer (all bubbly) to monster trainer in a "Flash", Sara is a rockstar with her attention to detail, and then there's Chuck... "can I just get a HELL YEAH, Brother?!" Thanks for all the instruction guys and gals, it was a weekend I will never forget!!! Bless!

Comment #68 - Posted by: Jean-Jamil Rojer at December 17, 2012 6:15 AM

Awesome weekend! Will not forget it!

Comment #69 - Posted by: Ivan at December 17, 2012 6:21 AM

6:30@205 lbs

Comment #70 - Posted by: M/28/5'3"/135 at December 17, 2012 6:24 AM


225lb squats



Comment #71 - Posted by: Mark at December 17, 2012 6:28 AM

CrossFit L1 Training at Trident was Awesome this weekend!! Mike G is so amazing and you can tell that he is passionate about CrossFit and has so much knowledge. Criss and Andrea's facility was beautiful and just an awesome place to workout. This seminar was filled with Great Coaches and they were all so approachable and just nice people! Thanks for everything guys! I love CrossFit!

Comment #72 - Posted by: Joe at December 17, 2012 6:36 AM

100lb front squat
sit ups using an abmat

Comment #73 - Posted by: Brian at December 17, 2012 6:37 AM

Many thanks to Eric, Christmas, Pat, Chase, Michelle, and Spencer who taught the level 1 cert in Tomball this past weekend. Awesome weekend and for some reason I wanted to slow clap when I walked down the hall to my office this morning!!!!

Comment #74 - Posted by: kevin at December 17, 2012 6:43 AM

8:07 with 225 lbs unbroken sets on squats. Good one.

Comment #75 - Posted by: preacherman at December 17, 2012 6:43 AM

I had an awesome time learning from the best at CrossFit Morristown this past weekend. Joe, Jason, Spencer, Karrianne, Nick, Matt, and Jonathan are great coaches . They made me work harder with a PVC pipe than I had with a barbell! Their instruction and coaches tips are very useful and practical. I highly recommend the Level 1 course to anyone who enjoys CrossFit!


Comment #76 - Posted by: Mike at December 17, 2012 6:43 AM

I would like to thank Mike G and his awsome staff for a wonderful weekend of learning and fun

Comment #77 - Posted by: Patrick at December 17, 2012 6:45 AM

If there's one thing I took away from the Level 1 CrossFit Training at CrossFit Champions in Tomball, TX, it was the art of the slow clap.

No, actually, I have to give many thanks to Eric, Christmas, Pat, Michelle, Spencer, and even Chase who called me out during the Press/Push Press/Push Jerk breakout session. I needed the pointers.

Slow clap for time in 3...2...1...GO!

Comment #78 - Posted by: Travis at December 17, 2012 7:13 AM

So awesome to train with Christmas, Michelle, Eric, Pat, Spencer, Chase, and all the new level one trainers from Crossfit Champions in Tomball, Texas!

Comment #79 - Posted by: Terri Pham at December 17, 2012 7:14 AM

Big thanks to everyone at the Level 1 Cert this weekend at Trident Crossfit. Comment #10 pretty much had everything covered- but I wanted to give a shout out to Karen: I really appreciated your coaching style and direction- clear and effective (thank you); and also Joey from Crossfit Hamilton: your energy is infectious- thanks so much for pushing me through Fran and making it a PR. Mike G- thank you for leading a wonderful course. Your teaching style had us captivated through the whole weekend. Thank you for reaffirming our appreciation of the amazing community that is Crossfit. Finally, to the folks at Trident Crossfit and all the other coaches. Thank you so much! Can't wait to see you guys again

Comment #80 - Posted by: Kamran at December 17, 2012 7:42 AM

245#, 8:04 As Rx'd. GHD was across the gym, and there was no power rack for the Back Squats. Certainly affected both weight and time.

Comment #81 - Posted by: Jake Walker, 17 years old at December 17, 2012 7:45 AM

Had a fantastic time and learned a ton this weekend at the Reno Level 1 cert. What a great crew of instructors! Many thanks to Chris, Kimmy, Kelly, Hollis, Dave, John, and Jim.

Comment #82 - Posted by: Matt N. at December 17, 2012 7:52 AM

250# rx 8:18

Comment #83 - Posted by: ffkwill at December 17, 2012 8:00 AM

I had an awesome weekend in Tomabll, TX learning from Eric, Chrismas, Pat, Spencer, Michelle, and Chase. They were funny, informative, helpful, and most of all, inspirational. Thanks for the expertise you bestowed upon us. If any of you come through Houston, please look me up!

Comment #84 - Posted by: Mike Dietrich at December 17, 2012 8:24 AM

205 lbs


Comment #85 - Posted by: kevin h. at December 17, 2012 8:27 AM

Had a awesome time this weekend @ crossfit champions in Tomball,Tx. Great level 1 training seminar. Big thanks to Eric,Spencer,Pat,Chase,Michele and Christmas y'all were amazing. Learned allot of great progressions and techniques to take back to my box. Be easy!

Comment #86 - Posted by: Chris Alexander at December 17, 2012 8:48 AM


185 lbs squats, low bar style, a2a depth
Full ROM GHDs, both hands touching floor at bottom

Comment #87 - Posted by: Bill M. m/48/5'3"/135 at December 17, 2012 9:11 AM

2012-12-18: 4:42@135.

Comment #88 - Posted by: gs at December 17, 2012 9:29 AM

Just Wanted to Thank Cherie, Matt, Russell, Nichole, Zac, and Doug for a great Level 1 weekend at CrossFit Verve in Denver.

Fun weekend, Great people, and well worth the time and money.

Comment #89 - Posted by: John D at December 17, 2012 9:36 AM

200 lbs 7 minutes
followed by 5x400m at 5k race pace (6:40) with 1 minute walk between

Comment #90 - Posted by: cort at December 17, 2012 9:37 AM

The video said that "Full ROM GHD sit-ups are safe". I think they should add a caveat to all GHD workouts to remind everybody (especially newbies) that GHD sit-ups are incredibly potent, and should thus be scaled accordingly.

Comment #91 - Posted by: B at December 17, 2012 9:38 AM


Comment #92 - Posted by: Vanessa at December 17, 2012 9:43 AM


Comment #93 - Posted by: Andrew at December 17, 2012 9:54 AM

7:52.....275 lb back squats

Comment #94 - Posted by: Pacers at December 17, 2012 10:00 AM

The crew at crossfit champions in tomball TX was awesome!! This group of guys and gals did a phenomenal job! The outright joy y'all get from doing this showed both days all day long!! It made all the difference! Thank you Eric, Spencer, Chase, Michelle, Christmas, and Pat! Can't wait to start sharing the techniques and cues I learned from y'all!!

Jonathan Cole
Crossfit Baytown

Comment #95 - Posted by: Jonathan at December 17, 2012 10:13 AM

200 lb BS

Comment #96 - Posted by: jed at December 17, 2012 10:14 AM

5:09 as Rx'd

Comment #97 - Posted by: Scott 29/m/5'11"/185 at December 17, 2012 10:14 AM

Subbed a modified version of the CrossFit 864, Clinton, SC WOD
4 rft of:
5 thrusters (115)
50 du's
20 t2b

Comment #98 - Posted by: SB at December 17, 2012 10:28 AM

Time 7.02
Back squat 70kg

Comment #99 - Posted by: Riann at December 17, 2012 10:38 AM


Dead lift instead of squats (all the racks were taken one guy was doing curls...)


Comment #100 - Posted by: Brett at December 17, 2012 10:46 AM

Had a blast a Crossfit Forever Strong L1 this weekend. Thanks to all the coaches! You all were awesome!

Comment #101 - Posted by: kyledelperdang at December 17, 2012 10:49 AM

what a sick time at the Level 1 class at Trident! Great gym...Chriss and Andrea were wonderful hosts. Mike kept us engaged all the time with your flowmaster skills! Thanks also to Joey, Courtney, Karen, and "no-rep" Steve for your insight. This kid is pumped to work on my air squat..hell...I may even go for a new 1 rep max air squat! Keep up the great teaching and setting the bar high for our community!

Comment #102 - Posted by: Lovenduski at December 17, 2012 11:01 AM

8.36" unbroken back squats 70kg Ghd pneu

Comment #103 - Posted by: leticia at December 17, 2012 11:10 AM

Awesome weekend @ CrossFit Tomball, TX for L1 Training.
So much great knowledgable information was poured into me this weekend by some amazing people. Oh and the slow clap will be definitely making it's debut.

Many Thanks to WONDERFUL trainers.
Eric, Pat, Chase, Spencer, Christmas & Michelle

Comment #104 - Posted by: Lisa Williams at December 17, 2012 11:14 AM

Awesome weekend @ CrossFit Tomball, TX for L1 Training.
So much great knowledgable information was poured into me this weekend by some amazing people. Oh and the slow clap will be definitely making it's debut.

Many Thanks to WONDERFUL trainers.
Eric, Pat, Chase, Spencer, Christmas & Michelle

Comment #105 - Posted by: Lisa Williams at December 17, 2012 11:14 AM


AbMat S.U. no GHD


Comment #106 - Posted by: Edawg at December 17, 2012 11:15 AM

Awesome weekend @ CrossFit Tomball, TX for L1 Training.
So much great knowledgable information was poured into me this weekend by some amazing people. Oh and the slow clap will be definitely making it's debut.

Many Thanks to WONDERFUL trainers.
Eric, Pat, Chase, Spencer, Christmas & Michelle

Comment #107 - Posted by: Lisa Williams at December 17, 2012 11:15 AM

6 minutes
315# squats

Comment #108 - Posted by: rangerboy at December 17, 2012 11:24 AM


Comment #109 - Posted by: Austrian at December 17, 2012 11:29 AM


120 lbs.

Comment #110 - Posted by: mas 55/M/150 at December 17, 2012 11:57 AM

5x (BS@185 + 20 GHD situps)

Comment #111 - Posted by: Barron Davis at December 17, 2012 12:06 PM

6:20 185lbs


Comment #112 - Posted by: Sal Walker at December 17, 2012 12:20 PM

5:52 @275#

Comment #113 - Posted by: LanceW at December 17, 2012 12:22 PM

As Rx'd
160 back squats (too light. should use 180+)
10 GHD sit ups

Comment #114 - Posted by: Stacy Turner at December 17, 2012 12:46 PM

Day 3 of Crossfit...

As rx'd.
135# 5:44.

Comment #115 - Posted by: CM1 at December 17, 2012 12:49 PM


4:32 @185

Comment #116 - Posted by: Adam at December 17, 2012 12:52 PM

5:30 at 165/GHD


Comment #117 - Posted by: james.patrick [M/50/66"/135] at December 17, 2012 1:00 PM

4:37 @ 255#.

Full ROM GHDs. Back squats felt good - last rep was tough in rounds 4 and 5. Fun WOD.

Cash-out: Reverse hyper x20, back extension x20, strict T2B x10, sotts press @45x10, some light ring work.

Comment #118 - Posted by: Mel 39/m/5'10"/175 at December 17, 2012 1:02 PM


Five rounds for time of:
5 Back squats
10 GHD sit-ups

135# Squat.


Comment #119 - Posted by: Aldo Villasenor at December 17, 2012 1:03 PM

Awesome weekend for level 1 at CrossFit Morristown! Big thanks to Karianne for hosting and Joe, Spencer, Jenn, Nick, Jason, Matt, and Jonathan for running a great course!

Comment #120 - Posted by: Jared K. at December 17, 2012 1:05 PM


Comment #121 - Posted by: SteveStorti at December 17, 2012 1:11 PM


Comment #122 - Posted by: AGL at December 17, 2012 1:30 PM

Level I in Buenos Aires! Animal!

Miranda, Lance, Carlos, Connor, Ricardo ! Congratulations and Thank you !


Augusto Giordani

Comment #123 - Posted by: Augusto at December 17, 2012 1:41 PM

CF Level 1 CF Cert in Reno! Thanks so much to Chris, Kimmy, Kelly, Hollis, Dave, John, and Jim. Your patience and knowledge was so inspiring. Special thanks to Kelly for getting my through the last 9 thrusters!

Comment #124 - Posted by: Karen B. at December 17, 2012 1:42 PM

Thank to the fantastic Crossfit staff who spent their entire weekend teaching the level one cert in Morristown NJ i will be able to do what i love by helping other people with a better understanding of CrossFit! I extend a great thanks to Joe Alexander and hope to come close to his programming skills one day, Jason and Spencer for keeping my ass back maintaining the proper form, Karrianne for letting us use her fantastic facility as well as putting me in the center(awesome), and the rest of the crew there teaching the course! You are excellent teachers and masters at your craft and I'm honored to have learned from y'all. Thanks again!

Comment #125 - Posted by: Drew May at December 17, 2012 1:46 PM

squat 225lb

Comment #126 - Posted by: stemme at December 17, 2012 1:52 PM


Comment #127 - Posted by: Orlando at December 17, 2012 1:57 PM

Thanks for a great level 1 cert @ Crossfit Verve.
Excellent instructors: Cherie, Nicole, Matt, Zac, Russell and "PC" Doug! I was amazed at how far many folks traveled -Nebraska, N & S Dakota, New Mexico, WY! Thanks again all!!

Comment #128 - Posted by: Mary at December 17, 2012 2:14 PM


245 lbs and GHD as RXd


Comment #129 - Posted by: Jon Craig at December 17, 2012 2:28 PM

5 rounds @ 185#
2 rounds @ 225#
around 19:00

Comment #130 - Posted by: mike/43/6'3"/215 at December 17, 2012 2:29 PM

As RX'd...sort of:

At home gym, no bar and max dbells are 52.5 #'s. So I improvised by tossing a 50lb Kettlebell into a backpack and wearing it on my chest...Get-r-done!
155# (all I had)x5 for 5
GHD's x10 for 5

Comment #131 - Posted by: CPT Chris at December 17, 2012 2:48 PM


275# squat (about 80% of 1rm. oops. still did all sets unbroken)


Comment #132 - Posted by: Kyle at December 17, 2012 2:49 PM

Amazing Mind Blowing weekend at Guerilla Fitness/CrossFit Morristown NJ!

Coaches Joe, Jason, Spencer, Karianne, Jenn and all of the interns (Nick), truly were an open source of CFit gold:) Thank you for your depth of knowledge and passing along your coaching tactics:)

2 major things that impressed me most about the weekend was the culture and how warm and welcoming everyone (including the attendees) were. Second was that I have coached Personal Defense to all ages, mma fighters and just general martial arts for over 12 years. This course definitely has fired me up plus has give me more tools to improve my coaching capacity:)

Can't wait till February for the CrossFit Defense Course!!!!

Comment #133 - Posted by: Keakahiwalani at December 17, 2012 2:51 PM


315# unbroken- 6:00 sit ups against wall, with abb mat.

Comment #134 - Posted by: Michael Hanna at December 17, 2012 2:53 PM

Thanks to the CrossFit Training crew from San Diego for a wealth of great information at the Level 1 Trainer Course in Chandler, AZ this weekend. I'd recommend this course to all of my friends!

Comment #135 - Posted by: Jennifer Lichty at December 17, 2012 3:10 PM

5'58 with 315lbs back squat and full range GHD situps

feel like I did a good time for once
I realized just today how much GHD situps engage quads!

See ya have fun!

Comment #136 - Posted by: matteo/29/6'/200 at December 17, 2012 3:19 PM


165# BS, touch-floor GHD, 8:43

Comment #137 - Posted by: m robert weiss at December 17, 2012 3:32 PM


Rx'd with:
187#/85kg back squat
Full ROM GHD's


Comment #138 - Posted by: Keen-NZ at December 17, 2012 3:40 PM


7:33 @ 225lbs

Comment #139 - Posted by: T. Collins at December 17, 2012 3:43 PM

double WOD

Five rounds for time of:
5 Back squats @ 215lb
10 GHD sit-ups


Tabata Squat (15)
Rest 1 minute
Tabata Pull-up (7)
Rest 1 minute
Tabata Push-up (10)
Rest 1 minute
Tabata Sit-up (12)

Total (120+56+80+96)


Comment #140 - Posted by: Mazzone, Chantilly at December 17, 2012 3:48 PM

7.15 at 185 lbs for BS

Comment #141 - Posted by: Kyle A. at December 17, 2012 4:11 PM

275lb squat
10 decline situp(no GHD)
5 rds
Time: 5:43


Comment #142 - Posted by: MikeWuest at December 17, 2012 4:18 PM

2 rounds @ 225lbs
3 rounds @ 275lbs

Comment #143 - Posted by: Muff at December 17, 2012 4:20 PM

170 lbs (77kg) 7:52

Comment #144 - Posted by: lucio1928,M/40/184cm/96kg at December 17, 2012 4:28 PM

Great weekend! Learned more then I ever thought I would or could. Thank you to all the coaches at crossfit ss - Jacksonville for everything!! And making me this sore! Haha. Xox

Comment #145 - Posted by: Yong J at December 17, 2012 4:32 PM

Level 1 at CFB Petawawa: Huge thanks to Todd, Jason, and Matt for making your way to some back woods town in Canada and spreading your Crossfit wisdom!

Comment #146 - Posted by: Jenn C at December 17, 2012 4:40 PM

Wendler 3x3x3:
Last set 9 reps
WOD: rx'd
Need to go heavier next time.

Comment #147 - Posted by: RLM at December 17, 2012 4:42 PM

Thanks for an awesome Level 1 at CrossFit Rocks. Loved learning from Danny, Lily and Doug. Such professionals!!!!!

Comment #148 - Posted by: Jane at December 17, 2012 4:47 PM

8.11 @ 225, awesome WOD

Comment #149 - Posted by: Apolloswabbie 072 201 48yoa at December 17, 2012 4:49 PM


5 rounds

5 165# back squats
10 GHD sit-ups


Comment #150 - Posted by: nutfam at December 17, 2012 4:55 PM

Crossfit SouthSide...Hell yeah!

Comment #151 - Posted by: Summer at December 17, 2012 5:17 PM


4:11 @ 205 rx

Comment #152 - Posted by: Odysseus at December 17, 2012 5:21 PM


4:40 @ 115# (70% 1RM) Rx

Comment #153 - Posted by: Sisyphus at December 17, 2012 5:25 PM

7:35 @225 lbs.

Comment #154 - Posted by: Huck at December 17, 2012 5:35 PM


6:12 @ 225

Subbed 20 Abmat situps for 10 GHD situps

Comment #155 - Posted by: Ben S at December 17, 2012 5:41 PM


205 BS
Time- 6:56

Comment #156 - Posted by: Rocker at December 17, 2012 5:55 PM

M/49/6:38 @ 285lbs

Comment #157 - Posted by: PETN1.66 Crossfit | Rick at December 17, 2012 6:06 PM


225lbs @ 3:21

Comment #158 - Posted by: Brandon Keys at December 17, 2012 6:18 PM

5 back squats (245)
10 GHD Situps
Time: 6:03

Comment #159 - Posted by: Kurt M/39/185 at December 17, 2012 6:30 PM


row 500

5 squat @111#
10 roman chair situp

5 sets

1st crossfit wod in a long time. squats felt really wrong during warm up, so I stopped at 111. Felt like something was going bad in hanstring/groin area. felt better by the end.

Comment #160 - Posted by: slowweak at December 17, 2012 6:36 PM

5:38 (225#, 1RM ~300#)

Comment #161 - Posted by: mlt at December 17, 2012 7:02 PM

M / 27 / 6-3 / 230
5:38 @ 225

Comment #162 - Posted by: Sam at December 17, 2012 7:09 PM

back squats: 45# bar
10GHD Sit-ups

Comment #163 - Posted by: Stephanie f/45/5'2"/129 at December 17, 2012 7:21 PM

molly 4:32 (45#)
kelley 5:05 (125#)
cale 4:17 (155#)

no GHD in our garage gym so we used the straight legged sub in the video

Comment #164 - Posted by: kelley F/47/5'3"/132 at December 17, 2012 7:24 PM

Ninja Trainer's Chuck, Leah, Andy, Nicole, and Sara thank you for the awesome weekend at CrossFit SS! I learned so much and loved taking that knowledge into the box this morning to talk with my lead trainer. I hope to see you all again. Leah, go HAM at the GAMES, you're a BEASTET :) Thank you all. HELL YEAA!!!!

Comment #165 - Posted by: Taylor Stringer at December 17, 2012 7:32 PM

140# (70%)

Comment #166 - Posted by: Shelly at December 17, 2012 7:33 PM

Great time at Level 1 cert in Tomball, TX. Big thanks to all the trainers (Eric, Michelle, Pat, Spencer, Chase, Christmas). You all kept it light and entertaining and still educational. Key takeaways: get your hips open and the slow clap!

Comment #167 - Posted by: Tony Ford at December 17, 2012 7:35 PM

No power rack. So did 10 light weight back squat

Five rounds for time of:
10 Back squats(38.5kg, 85#)
10 GHD sit-ups(Swiss ball)


Comment #168 - Posted by: Saganamooo at December 17, 2012 7:39 PM

5:35 as Rx
185# Back Squats
Full range on GHD
Loved this one.

Comment #169 - Posted by: Sully in Gainesville, Ga M/32//180/6' at December 17, 2012 7:46 PM


Back Squat @ 225lbs
Regular sit ups

Time: 5.45

Comment #170 - Posted by: Robert Campbell at December 17, 2012 8:17 PM

Had a blast and am amazed at how much I learned this weekend at crossfit champions. Pat Barber you are truly a gentleman and a scholar, and my opinion stands firm that you are still way cooler than Rich Froning bro! Magic Chase and Spencer y'all were phenomenal coaches and everytime y'all spoke I think I learned something new, definitely planning a road trip to Dallas for a drop in! Eric your passion is admirable and I look up to you as a trainer, awesome to see guys of your caliber so humble and still enjoying what they do!! Christmas, between that strict muscle up, your room filling personality, and you shredding my squat position, i'd be more than happy to buy you dinner next time your in Houston to show my thanks and appreciation, and if you wanted to call it a date that'd be ok with me! Last but not least, thank you Michelle for all you've done behind the scenes for the sport and I'm sure all of this wouldn't have been possible without somebody like you willing to dedicate the time and effort to make it happen, crossfit has changed my life and for that I thank you! And the old gym governor in me envies your lat spread, great pull ups! Alright gettin off the soap box now.... but the slow clap has only just begun!!!!!

Comment #171 - Posted by: Dustin at December 17, 2012 8:22 PM

Did some cardio, abs too sore to do any more situps

Comment #172 - Posted by: T. Harbin at December 17, 2012 9:23 PM

Justin, Ali, Joe and Joe -- the Level 1 Course at River North in Chicago was outstanding! You all had amazing attitudes and I was able to take something away from each of you and your coaching styles. Thank you so much for showing me the bigger picture of what CrossFit is all about! Enjoy your brief time off and I hope our paths will cross again some day!

- April from Iowa

Comment #173 - Posted by: April E at December 17, 2012 9:35 PM

Nadia, Chris, Jesse ,Curtis, Tommy, Scott and the rest of the staff at the crossfit HEL level 1 trainer cert kicked major ass. Its definately not your guys first rodeo. I used what you showed me this weekend and was able to increase my snatch by 10 lbs! This is huge because I've been stuck forever!! Can't wait see how the rest of your knowledge will affect numbers. Should have definately opened a door sooner to let some o2 in the place when all those heaters were going. Fran time slowed by 20 seconds to 3:12. And I'm 100% positive I'm not in worse shape than i was when i did it last. Never've felt so gassed. Excellent slow motion movement demonstrations and very funny Jesse. Thanks for the beer!

Comment #174 - Posted by: Jason M at December 17, 2012 9:44 PM

As rx'd.

5:11 (275 lb for back squats)

Comment #175 - Posted by: Dale_Saran at December 17, 2012 10:28 PM

2:38 (205 lb for squats and replaced GHD with regular sit-ups)

Comment #176 - Posted by: JB at December 17, 2012 11:40 PM


160# back squat
situps with abmat

Comment #177 - Posted by: Miguel at December 18, 2012 2:37 AM


As rx'd

185 pound (84kg) back squat


70% of my 1RM back squat (120kg)

Very sore from yesterdays tabata this.

Comment #178 - Posted by: Memuc at December 18, 2012 3:45 AM

Level 1 Cert @ Trident CrossFit was Awesome! Great staff, fun people, and a PR!! Thanks to everyone involved in putting the cert. together!

Comment #179 - Posted by: Alea Helmick at December 18, 2012 3:56 AM


155# Back Squat 5 reps
10 GHD sit ups


THis was after a buddy and I did Fran @ 65#

Comment #180 - Posted by: Mike A. at December 18, 2012 4:55 AM


~ 6 Minutes @ 160
bad form on squats, had to redo.
Gotta watch that form!

Comment #181 - Posted by: Gregle415 at December 18, 2012 5:03 AM

Level 1 at Trident was a great experience. Prior to 2012, I had never lifted any weights, ever. I played sports, but knew nothing of fitness. Finding Crossfit has been one of the best things to happen to my fitness.

Thanks to the Seminar staff, who kept me focused the entire time. Mike G., I appreciate your humor and ability to keep us on our toes. The breakouts and small group work was what I enjoyed the most.

If anyone is thinking about taking Level 1, for themselves, or to teach others, Do it.

Comment #182 - Posted by: Tom T at December 18, 2012 5:12 AM

225# B Sq
floor "GHD" sit ups w ab mat


Comment #183 - Posted by: Bells at December 18, 2012 5:36 AM

L1 Course in Jacksonville this weekend was an amazing experience!! One of the most well versed, able and fit groups of people I've seen and had the opportunity from which to learn. Our crew of leaders, (Chuck, Leah, Andy, Sarah & Nicole) were super organized, time efficient, knowledgeable on all topics and able to apply all aspects of this CrossFit in a format that was advantageous to everyone that attended the course.

They wasted no time in packing our brains with proper form and expertise! This was worth every cent and minute spent this weekend!

You guys rock! Good luck to you in the future of your fitness endeavors!

Hopefully more skating to come :) ...

Comment #184 - Posted by: Kelley at December 18, 2012 5:40 AM

Had an awesome weekend with Joe, Jon, Justin, and Abi and the level 1 group at River North in Chicago! Very knowledgable group and had an excellent way of presenting the material! Can't thank them enough for the start they have given me. And Abi could definitely squat me... Best of luck to them all in the future.

Comment #185 - Posted by: Tim at December 18, 2012 5:47 AM

200 lbs squats

4mins 26

Comment #186 - Posted by: Tris at December 18, 2012 5:54 AM

165lbs, 36, 5'8"

6:58 @ 240# for Back Squat

Comment #187 - Posted by: Kevin at December 18, 2012 6:08 AM

L1 Course at Champions Crossfit in Tomball, Texas. Just want to say we had the best coaches across the board. They not only kept it interesting, but also extremely lighthearted and comfortable even during the rain and power outage on day 2. I will definitely be a better coach/trainer for this, I took away more information and training tips than I thought I would. Shout out to Eric "I'm not Chris Spealler" O'onnor, Pat "The Manimal" Barber, Spencer "Spener" Nix, Christmas Abbot, Chase "Getting Paid" Ingram and Michelle Moots. I wouldn't have chosen any others for our 60 large class, HQ chose well. Thank you Champions Crossfit for hosting this L1 Training course.

Comment #188 - Posted by: Rick Henderson at December 18, 2012 6:23 AM

5:05 @ 185#

Comment #189 - Posted by: phill 37deg21'41"N 118deg23'43"W at December 18, 2012 6:47 AM

Trident CrossFit Level 1. I really appreciate the knowledge and experience. Thanks Mike G and Chriss for breaking it up with some good humor! And a special thanks to Courtney for the motivation when I needed it the most!

Comment #190 - Posted by: Dianne Willard at December 18, 2012 7:35 AM

Awesome weekend at Tuluka ,Bueno Aires. Incredible L1 Seminar
It's great to be part of this wonderful community !

Thanks a lot to Miranda, Lance, Connor, Carlos and Ricardo and all of participants.

Cheers from Brazil !

Comment #191 - Posted by: Leandro Leite at December 18, 2012 7:39 AM

Awesome weekend at Tuluka ,Bueno Aires. Incredible L1 Seminar.

It's great to be part of this wonderful community /1

Thanks a lot to Miranda, Lance, Connor, Carlos and Ricardo and all of participants.

Cheers from Brazil !

Comment #192 - Posted by: Leandro Leite at December 18, 2012 7:41 AM

M/ 38/ 134 lbs/ 5'-6"
I did NATE last night. I had not done that WOD in over 2 months and my calves were still pretty sore from doing like 700 DUs in a warm up DU ladder.
I got a PR of 16 rounds, right at the end of the 20th minute.

Comment #193 - Posted by: Anton at December 18, 2012 8:47 AM

Had a great group of coaches that really made this a fun and unforgettable weekend!! Tomball, Tx

Comment #194 - Posted by: Dustin at December 18, 2012 9:27 AM


Warmup WOD: ‎3 rds 800 meters, rest 2 mins between rds: 3:47, 3:52, 3:44. 1.5 miles 11:27. Better than last time.

5 rds 5 backsquats 95#, 10 gh situps for time, 6:17.

Comment #195 - Posted by: Dawn at December 18, 2012 10:52 AM

M /36/100kg/6ft2
No squat rack or GHD so;
5 Rounds
5 Front Squats @ 72.5kg
10 straight leg sit ups
On the orders of Steve doing Helen tomorrow.

Comment #196 - Posted by: Terry at December 18, 2012 11:30 AM

Squat @ 225, 4:59

Comment #197 - Posted by: Craig Senft at December 18, 2012 12:15 PM

3:42 as RX'd

200 lbs is 70% of 1 rep max.

Felt as though I was going to have my legs collapse from under me as I walked away from the gym.

Comment #198 - Posted by: JTJ/M/28/160 at December 18, 2012 1:27 PM

I had an amazing weekend in Jacksonville, FL this weekend with Andy, Chuck, Sara, Nicole and Leah. These 5 were so nice, personable, approachable, and knowledgable! I couldn't have asked for a better crew. I'm so sore and my hands are ripped to shreds but because of their instruction and enthusiasm, I was able to knock 1:18 off my old Fran time. Now to just knock off a couple more minutes.....

Thanks again guys! I can't wait to pass on what I have learned to my gym! If you are ever in the Tampa area, look us up at Crossfit Rebels in Clearwater!

Comment #199 - Posted by: K! at December 18, 2012 3:21 PM



Comment #200 - Posted by: Chelsey at December 18, 2012 3:47 PM

Some wods kick my ass and some I feel real good. This one was a good one.
Rx- 185 ( next time heavier)


Comment #201 - Posted by: Danny cast at December 18, 2012 4:06 PM

185lbs for squats

Comment #202 - Posted by: Matt Burritt at December 18, 2012 4:21 PM

5 rds, 5:26
225# x 5/straight leg sit up x 10
5 rds, 7:16
80# dumbell bench x 5/superman x 10
2.25 mi jog in 20 minutes and a good stretch

Found crossfit about a month ago and am loving it! I would up the weight on squats next time. Didn't think that the first 5 rounds as prescribed was enough of a work out. Was about a 45 minute work out including warm up. Am I over-training?

Comment #203 - Posted by: Jim F at December 18, 2012 4:26 PM

Still Sick, No WOD today, need to recover

Comment #204 - Posted by: Pete In Sun City at December 18, 2012 5:13 PM

Awesome L1 course in Tomball, TX! The coaches rocked! Thanks to Eric, Magic Chase, Spencer, Pat and Christmas! Now if I can get that email I'll be stoked!

Comment #205 - Posted by: Brian at December 18, 2012 5:26 PM

So nice to see you guys again...

Comment #206 - Posted by: Tim Wyatt at December 18, 2012 6:23 PM

Three Guys Rotating Squat/Box GHD Sit Ups

Squats 165-205 lbs
12:06 total all three

Comment #207 - Posted by: Jamin at December 18, 2012 8:21 PM

This was an epic weekend, CrossFit Insurrecto in the Philippines was lucky enough to have coaches Chris Russell, Denise Thomas, and Jami Tikkanen come over for the first ever L1 Seminar in the country! These 3 have made me fall in love with CrossFit all over again! Can't even describe how great this weekend was. Thank you guys.

Comment #208 - Posted by: Karen at December 18, 2012 11:06 PM

No squat rack, did my own thing...had to clean for the squats and I am not brave enough for more than 165 without more coaching.
Three rounds:
10x165 squat
15 sit-ups with 5lb weight
Then two rounds:
30 one-armed kettlebell swings: 1 pood
15 sit-ups with 10lb weight

Comment #209 - Posted by: Bobbo at December 19, 2012 7:23 AM

Awesome Level 1 at Guerrilla Fitness. It's amazing to see such knowledgeable professionals who truly have a passion for what they do. Keep it up!

Comment #210 - Posted by: Mischa at December 19, 2012 8:17 AM

5:01, 135 lbs, should've gone heavier but could feel strength imbalance still, no GHD, used sub shown in video

Comment #211 - Posted by: RussA at December 19, 2012 8:49 AM

8:30 w/ 155#...should have gone heavier.
Don't know how so many got such fast times...I lost a lot of time just getting into/off the GHD.

Comment #212 - Posted by: Jim R./50/5'8"/160 at December 19, 2012 8:57 AM

5:58 @225#

Comment #213 - Posted by: Norman at December 19, 2012 9:10 AM

3:42 as Rx'd w/ 185#

Comment #214 - Posted by: Jetté 43/M/5'11"/175 at December 19, 2012 9:12 AM

60 kgs

Comment #215 - Posted by: orkun at December 19, 2012 9:48 AM

10:48, 215#s

Good weight but could've went heavy, unbroken sets. OK, GHD sit-ups...took a lot of time getting in and out of it, adjusting it, stopping a few times. I don't know what was going on today but I couldn't get in a rhythm at all. Nothing felt right on the GHD, and I don't ever remember my low back hurting before, I couldn't do them if I touch the ground on the way back, so did them to the standards of Tanya Wagner. I guess my back still isn't 100%. Work on it.


Comment #216 - Posted by: jirv101 at December 19, 2012 10:07 AM

M/28 200lbs

Used 315lbs unbroke. 4:22

That's my best crossfit workout time yet. 1 1/2 months in!

Comment #217 - Posted by: Nic Morgan at December 19, 2012 10:37 AM


Comment #218 - Posted by: Paul Daniel at December 19, 2012 10:47 AM

7 GHD's
185 lbs squat

Comment #219 - Posted by: Zim at December 19, 2012 2:20 PM


5:09 @ 110lbs

Comment #220 - Posted by: Jenn C at December 19, 2012 4:08 PM

10:21. 155 for first set, 175 for other 4 sets, A2G. 5 reps for GHD situps, but performed them properly by dropping arm behind and to the ground.

Comment #221 - Posted by: Elliott Harding at December 19, 2012 4:38 PM

squats at 265. Done in about 7 minutes. Quads are crushed now.

Drinking tequila now.

Comment #222 - Posted by: Matt J (m/33/6'3"/210) at December 19, 2012 5:34 PM

5 rounds
165 lb back squat
10 straight leg sit-ups

Comment #223 - Posted by: David Burns at December 19, 2012 5:53 PM


3.29 Rx'd @ 175

Comment #224 - Posted by: Ashley at December 19, 2012 8:03 PM

5:22 @ 185# Rx

Comment #225 - Posted by: fathertyme 34/m/6'/175# at December 19, 2012 9:02 PM

80 kg front squat , 15 KTE ...7,41 !!

Comment #226 - Posted by: andrea at December 19, 2012 11:23 PM



6:46 @ 245 LBS (70% of 1 rep max)

*Only one GHD in our box, so slight backup but we spaced ok most of the time*

Comment #227 - Posted by: Joshua M. Weaver at December 20, 2012 2:19 AM


Goal: 15:00
Actual: 8:52

Comment #228 - Posted by: Cheek at December 20, 2012 7:58 AM

5 rounds
5 185# Squats
10 Box Jumps
15 Weighted Sits
15 PullUps
25 PushUps

Comment #229 - Posted by: dyagg at December 20, 2012 9:11 AM

Jeff @ 2.0
275# high bar

Changed weights throughout
135#, 135#, 145#, 155#, !65

Comment #230 - Posted by: Jeff & Charity @ CF Snohomish at December 20, 2012 9:52 AM

4:45 Rx'd

Comment #231 - Posted by: Ryan Richard at December 20, 2012 10:56 AM

7:50 using 265 pounds on the squats.

Comment #232 - Posted by: Edwin 30/M/68"/168 at December 20, 2012 11:59 AM

8:07 @ 275#. Fun.

Comment #233 - Posted by: Michael m/50/5'9"/175/MI Survivor at December 20, 2012 11:59 AM



Comment #234 - Posted by: ferb44 176# at December 21, 2012 8:54 AM

6:56 at 275#

no GHD

Comment #235 - Posted by: Crossfit Chris at December 21, 2012 10:50 AM


5:10 @ 225#

Comment #236 - Posted by: Darwood33 at December 21, 2012 12:56 PM

Rxd @255

Comment #237 - Posted by: hollyhog at December 23, 2012 10:02 AM

8 rounds of 3 back squat 415 on last set


Five rounds of:
5 back squat (285#)
10 weighted situps with ab mat (45#)


Comment #238 - Posted by: zach at December 23, 2012 11:32 AM

4:05 @ 115lb

Comment #239 - Posted by: abh 27/f/130 at December 23, 2012 5:34 PM


RX'd @ 275


wasn't feeling well. did a lot of leg/core day before

Comment #240 - Posted by: Miles Forks at December 23, 2012 8:19 PM


rx'd @ 215 (probably should have gone with 225 but it felt pretty heavy during warm ups)


Comment #241 - Posted by: Adam Hamm at December 24, 2012 6:18 AM

I stay about a week back on WoD so I can add stuff that isn't hit as hard over the next few days.

crossfitting a few months this time around. was a fun workout to blow through.

Comment #242 - Posted by: Tim K. at December 24, 2012 10:02 AM

CFWU-2 + HSPU 2nd. Shortcut since alarm messed up b/c of power outage.Superman. Burgener. DU.
7:48 @ 265
70% of 1RM=252
3 notches on Clubworx GHD. Need faster cadence on GHD. Squats not bad. Knees came in a little.

Comment #243 - Posted by: jrm at December 26, 2012 7:25 AM

185x3 205x2 squats

For the first time did real sit ups with full extention...didn't have hands touch the floor behind me but was upside down looking back

Comment #244 - Posted by: cleveland at December 27, 2012 7:51 PM

8:12 with 315# (75% 1rm)

Comment #245 - Posted by: Jdisch at December 28, 2012 1:53 PM

`14', 225lb squat onto med ball. 480th.

Comment #246 - Posted by: ajax at December 31, 2012 1:08 AM

As rx:
BS: 150lb (75%) x5
GHD: x10
5 rounds, 6:45

Comment #247 - Posted by: Harpo m/45/5'7"/145 at December 31, 2012 1:35 PM

7:30 (timed only 4 rounds - weight 135 then 185)

First real wod after being out for more than 2 months while recovering from Hurricane Sandy. Also, nursing a pulled shoulder. Felt good to be back. Only timed last four rounds as I forgot to start the timer.

Comment #248 - Posted by: clark at January 2, 2013 11:35 AM

Good workout. Did ~77% of my 1RM on the back squats (216 lbs) 5:59, did all back squats unbroken :D

Comment #249 - Posted by: Jason H. 23/M/5'8"/147lbs at January 2, 2013 7:56 PM

285 squat, did situps with feet on wall touch toes. 7:04

Comment #250 - Posted by: MikeD at January 5, 2013 3:50 PM

forgot I did 15 situps to make it a lil harder as the sub for ghd.

Comment #251 - Posted by: MikeD at January 5, 2013 3:52 PM

14 + 5 p/u

Comment #252 - Posted by: Stacy Turner at January 6, 2013 2:46 PM

185# squat


Comment #253 - Posted by: pickle93 (m/42/6'/185) at January 7, 2013 5:29 AM




Comment #254 - Posted by: phat boi at January 14, 2013 2:25 PM

205 lbs, and subbed KTEs for sit-ups


Comment #255 - Posted by: Manchild at January 28, 2013 6:39 AM

5x20kg 5x50kg 5x90
95kg squats

Comment #256 - Posted by: Doug at September 29, 2013 7:08 PM
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