January 7, 2013

Monday 130107

Rest Day


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CrossFit Level 1 Certificate Courses: CrossFit Chicago, Alamo CrossFit, CrossFit Charlotte, CrossFit Virtuosity, CrossFit BGI, CrossFit Park City, CrossFit One, CrossFit Max Effort, CrossFit USD, Lalanne Fitness, CrossFit YUL, CrossFit Ansbach, CrossFit Bergen, CrossFit Perth, CrossFit Singapore.
CrossFit Coach's Prep Course: CrossFit Reston.
CrossFit Kids Course: Valley CrossFit.

"Evolution of Adaptation" CrossFit Journal video [wmv] [mov] [HD mov]

"Martyn Ashton - Road Bike Party," YouTube.

Posted by Pukie at January 7, 2013 5:00 PM

Awesome weekend at Crossfit BGI. I'm actually sad that it's over. All of the instructors were top notch! Thanks again!

Comment #1 - Posted by: Acey E. at January 6, 2013 5:15 PM

Las Vegas Level 1 Training had the best looking instructors... Thanks guys (and gals... :-))!

Comment #2 - Posted by: Josh Visser at January 6, 2013 5:18 PM

I had a great time at CF Virtuosity. The coaches were all awesome Mike G, Bethenny, Jenn, Keith, Chaz and Blanco. I learned a lot from all of you. Thanks!


Comment #3 - Posted by: Marisol at January 6, 2013 5:25 PM

Thank you Nicole, Miranda and Dennis! This weekend was kind of a big deal! You guys ran a great Coaches Prep Course and I will no doubt become a better trainer. You helped remind us of the importance of the basics and how to put that into ALL movements. I hope I cross paths with such great coaches again!

Comment #4 - Posted by: Matt Willard at January 6, 2013 5:26 PM

Great weekend at Reebok YUL! Awesome staff!

Comment #5 - Posted by: Steeve Dupré at January 6, 2013 5:35 PM

Had a great time at the Coach's Prep Course. I guess Miranda's music was okay.............

Comment #6 - Posted by: Sean Leonard at January 6, 2013 5:37 PM

So…how ya feel? That was your first full 3-day CrossFit cycle. A couplet, a mono-structural strength day, and your first AMRAP. Lotta meat on that bone. Ready to rest?

If you are reading these posts don’t forget that I am writing for newcomers, folks who are new to CrossFit whether or not they are new to exercise. Does his describe you? Then yes, indeed, you are ready to rest!

Is CrossFit too much, too intense, too hard? Is the WOD all there is, or can/should I do more? One of the truly fascinating things about CrossFit is that the answer is ‘YES’. To BOTH questions. Weird, huh? If you are out of shape, or if lots of what we do here is really new to you, then the Main Page WOD is way too much for you and you must scale. If you come from the opposite side of the spectrum (Rich Froning, Julie Foucher, Ray Rice) then you will certainly find benefits in supplementing the WOD.

That’s part of what’s so cool about CrossFit, ya know? It really IS for everyone, in one way or another. You can scale it down for the beginner, the unhealthy; you can scale it up for a more advanced athlete looking to take it to another level. The rest of us? Well, it’s a Goldilocks thing: juuuuuust right!


It’s Rest Day. Take a powder.

Comment #7 - Posted by: bingo at January 6, 2013 5:40 PM

seems like Crossfit Yul Montreal seminar have sexy crossfiters just saying
PS: Austin Stack has a wide chest !

Comment #8 - Posted by: GEE at January 6, 2013 5:44 PM

Big shout out to Karl and his crew for an awesome Level 1 cert at Crossfit Bergen in Norway!

Comment #9 - Posted by: twi at January 6, 2013 5:46 PM

Since last June I have been doing Crossfit off and on, not scrictly. No more.

I will be following Crossfit strictly now. I will improve on all the exercises that I struggle with.

Crossfit is my lifestyle.

Comment #10 - Posted by: Greg Whelan at January 6, 2013 5:47 PM

To the adaptive athletes ..thank you, very motivated by your strength and heart.

Comment #11 - Posted by: DWI at January 6, 2013 5:52 PM

Awesome weekend at Level 1 Cert @ Cross Fit Virtuosity Brooklyn.
What amazing coaches this past weekend.

Mike and Bethanie G, Jenn, Keith, Chaz and Blanco. You guys all did a great job in presenting and coaching us this weekend. You all made it fun, exciting and interesting.

Thank you all

Comment #12 - Posted by: Paul DeMarco at January 6, 2013 5:53 PM


Check out the musings, now up yesterday. We should meet some day, Laura!

Comment #13 - Posted by: bingo at January 6, 2013 6:14 PM

Thanks to all the trainers at the West Palm level 1. Every one was great and thanks CrossFit BGI that is one awesome box!!!!!! Hope everyone did good on the test, Best wishes to everyone!!!

Comment #14 - Posted by: Harry Brennan at January 6, 2013 6:15 PM

Wow, what a great video regarding adaptive athletes. Great information, perspective, and inspiring. Thank you!

Comment #15 - Posted by: Joylyn at January 6, 2013 6:18 PM

Chef & Brian,

It is people like you and your teams that make me proud to be a member of this community and a crossfitter. Thank you for all you do. God Bless Crossfit Rubicon and Crossfit Walter Reed!

Comment #16 - Posted by: Eric at January 6, 2013 6:19 PM

Awesome weekend @ Level 1 cert at Cross Fit Virtuosity Brooklyn!

Thank you Mike & Bethanie G, jenn, Keith, Chaz & Blanco for a great weekend.
The weekend was informative and fun. Great presentations and instruction!

Thanks again

Comment #17 - Posted by: Paul DeMarco at January 6, 2013 6:20 PM

Huge Thanks to the awesome level 1 training team of Chuck, Lance, Chris, Courtney, Jess and Jenni at CrossFit BGI in WPB. Thanks to Dana and Todd of BGI for their hospitality. And thanks to fellow classmates for a great atmosphere and learning experience.
This course was a serious eye-opener for me and has completely changed my view, experience and love for CrossFit. I had two major issues with my lifts and techniques, and both got corrected this weekend. I'm excited about what the future holds!!

Comment #18 - Posted by: Wayne Lewis at January 6, 2013 6:26 PM

Great time at the Level 1 in San DIego. Coaches were excellent ambassadors spreading the message/community of CrossFit! Learned a ton, now all I want is MORE!!!!!!!

Comment #19 - Posted by: Taylor at January 6, 2013 6:34 PM

Chuck, Jenni, Lance, Chris, Courtney and Jessi thank you all so much for an Awesome seminar, I didn't want it to end. :)I gained alot more knowledge of what is crossfit, movements, and how to execute them properly. Loving crossfit even more. Hope to see you guys again in the future! Keep on Rockin! Also a big thanks to Dana & Todd for letting us use there AMAZING box!

Comment #20 - Posted by: Jennifer Londono at January 6, 2013 6:54 PM

Awesome weekend at the level 1 trainer course @ Crossfit BGI. I wish it didn't have to end and it was super fun and a great learning experience, I learned so many great Qs from all the instructors that were top notch, I couldn't have asked for better instructors then Chuck and his team !Thanks!

Comment #21 - Posted by: Angel Hernandez at January 6, 2013 6:55 PM

The CrossFit Kids Course this weekend rocked! We were so lucky to have such an amazing group of Trainers. Looking forward to putting all of our new knowledge into action. I definitely gained things I will use in all of my classes. Thank you Coaches for all of your efforts and constant work towards this course.

Comment #22 - Posted by: Dollie at January 6, 2013 7:01 PM

The bike vid is sick!

Comment #23 - Posted by: LP at January 6, 2013 7:12 PM

Chuck, Jenni, Lance, Chris, Courtney and Jessi,

You guys are extremely knowledgeable and charismatic. I enjoyed every moment of the seminar. The course was conducted professionally and well put together. You definitely increased my understanding of CrossFit and my desire to train and train others. I can't wait to get back to the box and put some of this to good use. You guys are the best. Thanks again Dana. Your box is neat, clean and well put together. P.S. Jenni great squat and your snatch wasn't to bad either!

Comment #24 - Posted by: CrossFit Junkie at January 6, 2013 7:12 PM

Level 1 at USD was outstanding! The staff were extremely knowledgeable and very articulate. Thanks for all the coaching and mentoring.

Comment #25 - Posted by: J H at January 6, 2013 7:15 PM

Big shout out and thank you to all the trainers and the gracious hosts at the level 1 at Crossfit one! I learned a lot and had a blast doing it!

Comment #26 - Posted by: Ryan Warkentin at January 6, 2013 7:26 PM

Great weekend at Crossfit Virtuosity. Enjoyed the coaching and motivation from Mike G., Bethanie, Jen, Keith, Blanco and Chaz. Each brought something different to the table and increased our coaching capacity across broad time and modal domains. :-) I know I got better and am eager to keep learning.

Comment #27 - Posted by: Ken Berger at January 6, 2013 7:36 PM

I wanna thank Chuck, Jenni, Courtney, Lance, and Chris for taking us to the next in our fitness evolution. I learned a lot about CrossFit, but more importantly I learned more about myself and my potential. Thank You for this weekend of my 33rd birthday.

Comment #28 - Posted by: Carl Skipper at January 6, 2013 8:08 PM

Bar none - the best CrossFit video I have seen in 5 years!! Incredibly powerful. I aspire to motivate as much as these adaptive athletes have just motivated me!

Comment #29 - Posted by: Jeff D at January 6, 2013 8:19 PM

What an awesome Coach's Prep Course, I learned so much! Big thanks to Miranda, Nicole, and Dennis for reinforcing virtuosity, basics, and so much more. I will be a much better coach for having participated.

Comment #30 - Posted by: Steve Shepherd at January 6, 2013 8:30 PM

My level 1 trainer class in Las Vegas at Max Effort was by far the most structured, informative and productive class I have ever taken. Thank you to my awesome instructors who gave me a great foundation for becoming the best CrossFit coach I can be!

Comment #31 - Posted by: Kevin Gifford at January 6, 2013 8:59 PM

Thank you Lisa, Joe, Abi, Doug, Jason, and the other guy that wore red. Rudy your place is amazing and there is no better place than CrossFit Chicago for a Level I trainer course. Thank you all.

Comment #32 - Posted by: Tim at January 6, 2013 9:24 PM

Thank you to the Vegas team - truly great weekend and best trainers and group!

Comment #33 - Posted by: Sarah D at January 6, 2013 9:52 PM

Chef, so proud of you and your team. Great video. Shared.

Bingo, excellent post.


Comment #34 - Posted by: Tony Blauer at January 6, 2013 10:04 PM

Had an awesome weekend in Brooklyn at CrossFit Virtuosity with Mike, Bethanie, Jenn, Keith, Blanco and Chaz. Thanks for putting up with my broken self!!

What's better than the CrossFit family environment mixed in with some epic meatballs and a visit from Pukie?

Thanks for all the hard work, coaches!


Comment #35 - Posted by: Steve Hunter at January 6, 2013 10:36 PM

I want to thank the staff at Park City for teaching me so much so I can go teach my athletes how to improve their skills. thank you crossfit for having such a great community! you all rock! (congratulations!) ;)

Comment #36 - Posted by: Patrick Barnes at January 6, 2013 10:58 PM

Awesome trainers and Crew at Vegas, Thanks guys for a great weekend! :)

Comment #37 - Posted by: Kylie at January 6, 2013 11:01 PM

Thanks Crossfit Virtuosity! The entire weekend was an awesome experience. All the coaches, Keith, Mike G., Bethanny, Jenn, Blanco and Chazz... You are all great! Thanks for all the knowledge :)

Comment #38 - Posted by: Alexis at January 7, 2013 1:36 AM

We had an awesome weekend in Ansbach. Thanks again instructors, you are top and I'm proud to learn from you. Michael

Comment #39 - Posted by: Michael at January 7, 2013 1:53 AM

Awesome video! Thank you so much. It was very inspiring and motivating to watch. Thank you Rubicon for the work that you do!

Comment #40 - Posted by: Justin at January 7, 2013 2:14 AM

An amazing weekend at CrossFit Virtuosity!! I am so impressed with how much I learned in 2 days. It was so well organized. The Coaches were just spot on and so enthusiastic, loved it, all of it....the lectures, the training and the workouts...all fantastic. Thank You!! And Mike Giardina if you aren't a Poker Player...you should be!!

Comment #41 - Posted by: Carolann Coffey at January 7, 2013 4:39 AM

Awesome weekend in Singapore !!! A shout out to Brian , Helen,Chris and vijay ! Thank you for everything !!!

Comment #42 - Posted by: Shasta at January 7, 2013 4:48 AM

I will make this short and to the point. I had a blast, but the written test was BS. I spent months studying for this test in accordance with the outline sent out. The test had nothing to do with this outline or what the coaches taught. It was about trying to figure out what a poorly drawn picture meant. It was not about moving large, loads, a long distantce, and quickly. More like trying to figure out what the drawing was showing. Maybe I am just a "dumb GRUNT," but unlike you civillians, even though I have over 17 years in the Corps I dont have $1,000 to waste on a poorly written examination. My hat goes off to the instructors in SD, but have they seen the knew test and evaluated themselves on how their periods of instruction related to the final exam? It was a plus having Camille Leblanc at the certification. $1,000 well spent!
Semper Fi!

Comment #43 - Posted by: 1ST Sgt Rodriguez at January 7, 2013 4:53 AM

Awesome weekend in Singapore !!! A shout out to Brett Helen,Chris and vijay ! Thank you for everything !!!

Comment #44 - Posted by: Shasta at January 7, 2013 5:31 AM

Thanks you so much to the seminar staff at CF Chicago this weekend. I gained so much information and am excited to put it to use.

Comment #45 - Posted by: MSmith at January 7, 2013 5:43 AM

Big thanks to Nicole, Miranda, and Dennis for a weekend of awesome instruction at the Coaches Prep Course. Also big thanks to CrossFit Reston for hosting - awesome gym...awesome weekend. Totally worth every penny and the drive to be able to learn from you guys. It was truly an honor to be be around such great coaches and I enjoyed meeting all the new people. If any of you guys are in VA Beach, come visit me and Erin at Hybrid CrossFit. Thanks again!

Comment #46 - Posted by: Roman Garanzuay at January 7, 2013 5:58 AM

Crossfit Kids Course at Valley Crossfit was hands down one of the funnest seminars I have been to!!! Thanks to the awesome staff for bringing the energy and enthusiasm to the weekend, and thanks VCF for hosting!

Comment #47 - Posted by: Bonnie Weinberger at January 7, 2013 5:58 AM

Most needed rest all year! It's been an intense start to 2013, but I'm stayin serious this year. 100% crossfit dedication this year. Now I just have to get my muscle ups down!

Comment #48 - Posted by: Colin at January 7, 2013 6:09 AM

Thanks again Chuck,Chris,Courtney,Jenni,Jess, and Lance. Great course you guys are great instructors. Thank you Crossfit BGI,for using your box this weekend.

Comment #49 - Posted by: Dylan M. at January 7, 2013 6:13 AM

In addition to being aesthestically pleasing, the trainers were a crazy good, bunch of bad asses. I learned so much more than I ever thought! Thanks to BGI in West Palm for hosting. :) loooooved every minute!

Comment #50 - Posted by: Jen Scott at January 7, 2013 6:28 AM

How about some love for the USD staff and attendees.. JP, Dave, Camille, Nuno, Matt, Pat, Erik, mark, Chris and everyone who attended, thanks for an incredible weekend. Dunno how everyone else is saying they got the sexiest group when we have Camille Leblanc-blazinet, Dave Lipson, "fat" Pat Sherwood... A weekend and new set of skills I'll never forget...

Comment #51 - Posted by: Kyle at January 7, 2013 6:40 AM

Chuck, Jenni, Lance, Courtney, Chris and Jessi, thanks for the great time this weekend at CrossFit BGI. I learned a lot from all of you and appreciate your help. I feel like I made some new friends, hope to see you guys soon, but hopefully not to retest...

Comment #52 - Posted by: Marcelo M. at January 7, 2013 6:45 AM

San Antonio . . . Level 1 staff "nailed it"

Comment #53 - Posted by: Max at January 7, 2013 6:50 AM

Thanks to the awesome crew of CF Level1 Cert in YUL! BobbY, Leah, Austin, Jordan, Matt and Russell you did a great job! Enjoyed every second of the seminar and looking forward to get more and more involved within the CrossFit community!

Comment #54 - Posted by: Christian C. at January 7, 2013 6:58 AM

Thanks to all the trainers crew at CrossFit BGI, Chuck, Jenni, Lance, Courtney, Jessi and Chris you were all great teachers. I feel I learned a lot thanks to you guys. Again thanks for everything and hope we all pass the test!

Comment #55 - Posted by: Henrique Pfeffer at January 7, 2013 7:05 AM

The Las Vegas Level 1 Training was phenomenal. The instructors presented the material in an entertaining and understandable way. I especially enjoyed Dave's instruction. He is clearly a master of the sport and was able to teach ways to correct every fault imaginable.

Comment #56 - Posted by: Susan F at January 7, 2013 7:15 AM

Amazing weekend @ Crossfit YUL Level 1 Cert. Awesome trainers and athletes. I learned a lot from you guys. Merci beaucoup!

Comment #57 - Posted by: Vince at January 7, 2013 7:15 AM

I want to give a big shout out for the Level 1 training at CF Chicago!! I want to give a huge fist pump to the CF Coaching Staff you guys Rock, I have learned so much and hope I retain all that info for when I open my box!! *fingers crossed that I passed the test* or uuhmpha loompha will see me in Ann Arbor :( :} again sincere thanks guys even if my legs are crying today and it is a rest day, I wanna WOD!!

Comment #58 - Posted by: Jody at January 7, 2013 7:16 AM

Thanks to the awesome crew of Crossfit.Thanks you so much to the seminar staff .it was a hart but very nice time with you. I feel I learned a lot.

Say Thank youuuuuuu.....Amazing weekend:-)

Comment #59 - Posted by: Markus Kiefer at January 7, 2013 7:52 AM

The CF-L1 @ CF VIRTUOSITY in Brooklyn was on the money. Shout out to all the awesome Coaches: Mike G, Beth, Jenn, Keith, Chaz and Blanco you guys nailed the seminar. All the presentations were informative, entertaining and professional not to mention awesomely fun.
I can't get enough CF in my life, it definitely is life changing. My life has changed for the better through it and i hope on changing other peoples life with it.
P.S.......Keith's snatch joke and Mike's collapsable hopper stole the show.

P.S.S.....morning fakeout....NO Bueno...

CrossFit For Life......HUTCH aka Ismael.

Comment #60 - Posted by: Hutch at January 7, 2013 8:02 AM

Crossfit level 1 in San Antonio was great!! Coaches did a great job and taught us a lot. Was awesome to hear their knowledge and experience

Comment #61 - Posted by: Jaran at January 7, 2013 8:08 AM

Crossfit KIDS Cert at Valley Crossfit was so awesome! So much great information and amazing instructors.
Thank you Valley Crossfit for everything! What a beautiful facility!

Comment #62 - Posted by: Aki at January 7, 2013 9:10 AM

Fun and informative weekend at the level 1 cert in San Antonio this weekend! Thanks to the coaches for doing an awesome job!

Comment #63 - Posted by: Amy at January 7, 2013 9:23 AM

Great weekend with the CrossFit Kids Staff at Valley CF. This cert is fun and really helps you get creative with your cues and stay positive. I am a better coach now because of this weekend :)

And a big thanks to VCF for hosting!

Comment #64 - Posted by: amanda at January 7, 2013 9:44 AM

Chuck, Jenni, Lance, Chris, Courtney and Jessi,

Thanks for the great training this weekend at BGI. You guys made sitting in a chair for roughly 8 hours a day entertaining and educational at the same time. Your different styles of teaching were great and kept my attention thoughout the 2 days, which is pretty amazing in my case. Dana and Todd thank you for letting us use your amazing box for the weekend.

Comment #65 - Posted by: victor stanley at January 7, 2013 9:59 AM

Way to start the New Year!!! Thanks to the CrossFit Seminar Staff @ Alamo CrossFit, San Antonio, TX CrossFit Level 1 Cert for a terrific weekend. That is what CrossFit is all about. I felt like I never left my box @Offbase Crossfit in Del Rio, Texas. CrossFit is a big community and I am happy and proud to be a part of. The level of knowledge the trainers possess is incredible yet mesurable. Kudos to you guys!!! You are a true ispiration.

Comment #66 - Posted by: Mike Carrillo at January 7, 2013 10:11 AM

I dont Rest haha.

WOD Monday 120107

Deads 1,1,1,1,1,1,1

200kg, 220kg, 240kg, 250kg, 255kg, 260kg(PB), 265kg(PB)

M/20/194lbs London

Comment #67 - Posted by: Jack Brookes at January 7, 2013 10:15 AM

Huge shout out to Mike G and the rest of the Level 1 Seminar staff that was over at CF Virtuosity this past weekend. I don't think a better staff could have been put together. I learned more than I thought I would over the last two days.

- Sean

Comment #68 - Posted by: Sean at January 7, 2013 10:18 AM

Awesome coaching staff @ CFL1 in San Antonio! Can't say enough good things about the weekend, such a great experience.

Comment #69 - Posted by: Kyle at January 7, 2013 10:24 AM

Amazing weekend at Crossfit Chicago!! Thanks Lisa, Joe, Doug, Jason, Abbi, and everyone else for an awesome, educating, and extremely motivating weekend! Thank you all! Much love,

Comment #70 - Posted by: Brian at January 7, 2013 10:24 AM

Thank you to all the Seminar Staff this at CrossFit Chicago this past weekend. Very fun ad informative with great personalities leading the class. Lisa Ray's fluidity in delivering the information was impressive, Joe's witty and enthusiastic personality set the tone for a great seminar, Jason's execution of movements couldn't have been more helpful, Abi's experience and knowledge was most helpful and appreciated, and Doug's sense of humor helped everyone feel at ease.

Comment #71 - Posted by: Mat at January 7, 2013 10:30 AM

3 rds. of:
10 OHS (115)
50 Double Unders
800 m. run
10-8-6-4-2 reps of:
Power Clean and Jerk (115)
BF burpees

Comment #72 - Posted by: SB at January 7, 2013 10:33 AM

Cherie was intense.
Spence was full of humor and wisdom
Jesse was cool headed and a great coach
Gayle was a great demo guy
And Chase needs to cut those sexy locks.

Love you guys and thanks for a great weekend.

AlamoCrossfit San Antonio was better than all the others

Comment #73 - Posted by: Ryan Roberts at January 7, 2013 10:37 AM

martyn ashton is one crazy dude but truely inspired by the adaptive athletes!

Comment #74 - Posted by: kelley at January 7, 2013 11:25 AM

Kbs 70#
Air squats
Ring dips

Comment #75 - Posted by: Jfurtado at January 7, 2013 11:47 AM

Great job this weekend at Max Effort Crossfit Level 1 Course. Very knowledgable crew and always a fan of coaches that can walk the talk!

Comment #76 - Posted by: Jason B at January 7, 2013 12:03 PM

What a fantastic perspective on Adaptive Athletes (I love that term). Chef is helping facilitate a niche that I feel (now having seen this video) has been overlooked for way too long. As an Active Duty Marine I sometimes have thought about what it would be like to live while having one or maybe two limbs missing. How would my family treat me, my coworkers, my workout buddies? It's a reality I may have to confront one day but seeing these men and women overcome and thrive gives me the courage to face that possibility and embrace it. Well Done, CrossFit Rubicon and everyone else who has been an integral part of this "Evolution of Adaptation". Semper Fidelis

Comment #77 - Posted by: Carlos Alfonso at January 7, 2013 12:28 PM

Carole and Kevin made up yesterday's Cindy today. Results posted there.

And, yes, she beat my again. That goes without saying.

Comment #78 - Posted by: Kevin C. (M/53/5'11"/175) at January 7, 2013 1:16 PM

Thank you John, Kelly, Ali, Whitney, and Keegan for an amazing CrossFit Kid's cert! Outstanding instruction and even better enthusiasm. Your passion for making better people in the process of making more dynamic athletes showed everyone there where our priorities should be when we're instructing kids.

Thank you Mike and Valley CrossFit as well for hosting the event! For any of you who haven't visited Valley, it is an amazing facility and a must if you're looking at what a box really can be.

Comment #79 - Posted by: Mike B at January 7, 2013 1:29 PM

Day 251 (I think)
"Cindy" from yesterday, 130106-Sunday
As RX'd - 262:12:43 complete rounds + 4 pull-ups
Compare to 120613 - 15 rds + 2 pull-ups

Comment #80 - Posted by: fargingbastige at January 7, 2013 2:31 PM

What a fantastic Level 1 course in Ansbach! A big hand to the staff led by Jami and CrossFit Ansbach for hosting a great weekend!

Comment #81 - Posted by: Markus M at January 7, 2013 3:01 PM

Make up today - "Cindy" RX'd/neutral grip pullups
16 rounds even

Comment #82 - Posted by: Alec at January 7, 2013 3:33 PM

Awesome crew at the CFL1 at Alamo CF in San Antonio, TX. Thanks Cherie, Spence, Jesse, Gale, and Chase for a fun CrossFit learning experience I'll never forget.

Comment #83 - Posted by: Eric L at January 7, 2013 4:57 PM

Thanks to Miranda, Nicole, Dennis and all the participants for a great Coaches Prep Course this weekend in Reston, VA.

Comment #84 - Posted by: Craig Furneisen at January 7, 2013 4:58 PM

Easy deadlifts
95x5 135x5 155x5 175x5
two sets each weight
50 back ext before and after
Recovering from a pulled hamstring
Had to test it

That was my rest day
Laura f/50/5'7/155

Comment #85 - Posted by: power-girl at January 7, 2013 5:07 PM

First off i wanna give a shoutout to the great level one seminar staff at Reebok crossfit one Austin Malleolo, Spencer hendel,EC synkowski,James hobart,john gilson, and Mel ockerby. honsetly couldnt ask for a better group of coaches to learn from. I took so much away from this course, the break out groups, the workouts where your constantly getting verbal cues to correct form or tactiles to improve our movements. The lectures were full of valuable information from the foundational movements to nutrition to programming all broken down in an easy to understand way. Crossfit is the only sport where the "star athletes" train others through affiliates or through level one seminars and its truly something that makes crossfit special. I have so much more confidence in my ability to coach and train others after this seminar and it was just a great experience overall. Thank you again Reebok crossfit one and its amazing seminar staff you have provided me with the educational foundation to being a better crossfitter and coach and i cant wait to continue my crossfit education and hopefully attend some specialty seminars at crossfit one!

Comment #86 - Posted by: Josh Ulan at January 7, 2013 5:50 PM

Have to give mad props to the training staff at the Las Vegas level 1 course. They were funny, engaging, knowledgable and extremely helpful. I was instantly able to bring new techniques and terminology to help improve my box at home. Thanks to Kurtis, Zach, Pat, Nadia, Dave and all the others, you all made for a great experience.

Comment #87 - Posted by: Brett Sandy at January 7, 2013 6:39 PM

Brooklyn rocked this weekend with Mike,bethanie, Jenn, Keith, Chaz, and Blanco! Can't wait to see you all again. Amazing job guys!

Comment #88 - Posted by: Ashley Farrell at January 7, 2013 7:15 PM

Thank you for an amazing weekend in Singapore Brett, Chris, Helen and VJ. Loved every second of the entire course (except the exam). Totally smashed now and having difficulty functioning at work!

Comment #89 - Posted by: Syai at January 7, 2013 7:26 PM

WOOHOO for the San Antonio crowd!!! I had a great time and learned so much, plus I nailed my first strict MU AND L-Sit MU!!!!! Thanks to great progression coaching by Gale and the guy with the blonde locks (aka Chase haha).... Thanks so much for being a great lead instructor Cherie!

Comment #90 - Posted by: Nicholas Wallace at January 7, 2013 8:35 PM

Excellent, uplifting Rubicon / Adaptation video.

Impressive character on display.

Comment #91 - Posted by: matt h at January 7, 2013 9:34 PM

The martyn Ashton video was truly superb....nice to see one of the all time RAD Uk Mtbers get a look in at Crossfit.com (More bikes I say!).
Made my day

Comment #92 - Posted by: Michael Bevege at January 8, 2013 12:20 AM

The weekend was Awesome! All of the trainers and participants were top notch! The weekend was very informative and reassured me that I was in the right direction. Thanks CrossFit for this amazing opportunity! I look forward to more trainings and participating in future events. -Matthew Kleizo

Comment #93 - Posted by: Matthew Kleizo at January 8, 2013 6:26 AM

Thanks to all coaches for an awesome weekend!! Nice job everyone. I walked away much better informed and more confident about my own training and the ability to train others. Chapeau!!!

Comment #94 - Posted by: Jim M at January 8, 2013 10:20 AM

Huge thanks to all training staff at Alamo CrossFit L1 Course San Antonio. Took home more knowledge than ever thought could be learned in 2 short days. Cherie is awesome and very motivating. Gale, Jesse Chase and Spencer great job as well guys. Great time and learned so much. Best "stripper" DL ever Chase. The locks really did for you. Thanks again guys!

Comment #95 - Posted by: Marc Menchaca at January 8, 2013 8:36 PM

Thank you, Cherie, Spencer, Chase, Jesse and Gale, for a great time last weekend in San Antonio! Lots of laughs and great info. Glad to be a part of it. Have you done the workout yet, Cherie?

Comment #96 - Posted by: Lucinda Parham at January 9, 2013 8:57 AM

Thanks to the crew at Max Effort in Las Vegas. Awesome group of coaches! It was a well run, educational and entertaining weekend. Couldn't have asked for more!

Comment #97 - Posted by: Sarah M at January 10, 2013 6:43 AM

Anyone gotten results back yet? I'm going insane waiting!

Comment #98 - Posted by: Eryk at January 10, 2013 12:03 PM

Big thanks to the San Diego crew! Erik, Pat, Dave, Camille, Nuno, JP, Matt and the others were all super helpful. Above all they set the tone for a super positive vibe and team environment. Great learning atmosphere for everyone there. I enjoyed the experience and look forward to more in the future.

Comment #99 - Posted by: Ryan Molinaro at January 11, 2013 8:06 AM

any way to get pics from cert weekend

Comment #100 - Posted by: Robert Bonanno at January 11, 2013 2:14 PM

Thank you too all of the wonderful coaches at the West Palm Beach cert last weekend! It was a blast and so full of knowledge and information! Thank you all again for helping us to become the best trainers we can be :-)

Comment #101 - Posted by: Katie Blair at January 14, 2013 6:49 PM
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