January 21, 2013

Monday 130121

Perform the following tests:

L-sit for time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.

Post time, distance and loads to comments.

Compare to 110801.


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CrossFit Level 1 Certificate Courses: Valley CrossFit, CrossFit Refinery, CrossFit Reston, CrossFit One, Alamo CrossFit, CrossFit Charlotte, CrossFit Memphis, 810 CrossFit, CrossFit Morristown, CrossFit X Factor, CrossFit Coconut Grove, CrossFit Reykjavík, CrossFit BCN, CrossFit Peru, Fight Tonight CrossFit.
CrossFit Coach's Prep Course: CrossFit FX, CrossFit One.
CrossFit Kids Courses: CrossFit Southside.

"The Kipping Dip" with Doug Chapman, CrossFit Journal video [wmv] [mov] [HD mov]

WOD Demo with Tyson Oldroyd, Kevin Daigle, and Donavon Winters - video [wmv] [mov] [HD mov]

Posted by Pukie at January 21, 2013 5:00 PM

Hello 2012 Games skill wod

Comment #1 - Posted by: Joe-fiT at January 20, 2013 5:37 PM

Congratulations to all the participants this weekend @ CF Morristown! All of you had an amazing energy and were infectiously motivating! I wish you all the best!

Comment #2 - Posted by: Nick Ruscoe at January 20, 2013 5:54 PM

Awesome L1 cert @ GFCM with awesome coaches!

Comment #3 - Posted by: Robin J. at January 20, 2013 5:54 PM

CrossFit Kids Seminar was FUN and informative thanks to Erik P, Erik L, Keegan, & Kelly!

Comment #4 - Posted by: Chris Christos at January 20, 2013 5:58 PM

Thanks to all the J.P, Jason, Eric, Kimmy, and Connor for a great Level 1 class! Not only was it a great experience but I feel famous because I have a picture on the main page now!!!

Comment #5 - Posted by: Rebekah at January 20, 2013 6:04 PM

@ CF Morristown... Hands down the Level 1 was one of the best experiences and descions to date....Where ever I go and what ever I do, I will forever have CF in my heart....#Battletested

Comment #6 - Posted by: Danny B at January 20, 2013 6:07 PM

Love the video. Love that they "average" Joe's!!:)

Comment #7 - Posted by: Sandy at January 20, 2013 6:14 PM

@crossfit Morristown....awesome time and super fun. thanks to the trainers and all the participants for making it a great weekend. ohhhh you guys owe us 20 burpees btw

Comment #8 - Posted by: Peter K. at January 20, 2013 6:19 PM

Loved the CFL1 seminar at CF Reston.

Comment #9 - Posted by: Rebecca at January 20, 2013 6:31 PM

The L1 staff that was @810 CrossFit this weekend was amazing! The course would have been good no matter what, but Joe, Joe, Doug, Abi, Rudy, and Zac made it great! They did a fantastic job. Thanks to all the participants and the staff for making my L1 so much fun!

Comment #10 - Posted by: Kolin Theede at January 20, 2013 6:43 PM

L1 at Valley CrossFit was THE BEST way to spend my birthday! Not only were all the lectures informative and funny but the instructors are definitely not bad to look at ;)

Comment #11 - Posted by: Landon at January 20, 2013 6:43 PM

Awesome weekend with everyone at Morristown, NJ! Thanks to all our awesome coaches and my fellow athletes who made this all possible. Can't wait to start putting my new knowledge into practice. 3... 2... 1... GO!

Comment #12 - Posted by: Landon Rasmussen at January 20, 2013 6:52 PM

The CrossFit Kids seminar was amazing!! It was a great weekend and so much fun! Awesome staff!

Comment #13 - Posted by: Ashley Anderson at January 20, 2013 6:52 PM

Unbelievably informative, valuable, and FUN certification at the Kids cert at CFSS in Jacksonville! Not at all surprising since I have yet to come away from a CFHQ event dissatisfied. Huge props to our incredibly professional trainers Kelly, Erik, Erik, and Keegan! Thank you CF and CFK!!

Comment #14 - Posted by: Reagan at January 20, 2013 7:01 PM

Coconut grove Level 1. I would like to thank all of the coaches from our class first Chuck, you run a amazing schedule buddy! You are an amazing instructor. Jobt thank you for your honesty, and encouragement. Noohl (bad spelling I'm sure). Thank you for your in site on my coaches eye app. Ladies Jenni thank you for a couple simple cues, and how to apply them to clients, and myself. Nicole thank you for your Coaching on many different techniques, positive reinforcement, and positive feedback. But to all of you thank you for making this an awesome experience. Besides your coaching your person interaction makes this class a personal event, and not just a instructional proctor/student environment. I'm looking forward to continuing my crossfit education, and hope to attend a class with any of you again!!!.

Comment #15 - Posted by: Michael Tucciarone at January 20, 2013 7:03 PM

thank you Eric, Kimmy, Jason, JP and Conner -great weekend - ya'll were awesome.
totally met my expectaions and more. Again, Thanks.

Comment #16 - Posted by: sue at January 20, 2013 7:04 PM

Thanks you so much to the amazing staff that came out to Alamo Crossfit here in San Antonio for the L1 training seminar!!! You all are amazing people and inspiring to say the least!!! Wish I coul have had more time hanging out with y'all! Fantastic, motivating, and hilarious tream- had so much fun and learned so much which was infinitely valuable to me. Bless you guys as you head back tonight and just know there is a Tx girl here that will remember y'all for the rest of her life! <3

Comment #17 - Posted by: Heidi Luong at January 20, 2013 7:07 PM

@CF Morristown Thanks for a great weekend. The entire staff was super friendly and knowledgable of all things CrossFit. I have a new found respect for the basics.

Comment #18 - Posted by: Rich Scoza at January 20, 2013 7:09 PM

CrossFit Level 1 Cert @ 810 CrossFit was more than I could have ever imagined. Learned so much in the two days. First, I want to thank Joe DeGain for hosting a great cert. Coach Doug Chapman, thank you for insight on the different squats and for sharing some of your programming with me. Abi Grove, your demonstration of the different pull-up techniques before starting Fran were unreal. I hope to one day have the ability to do a couple L-sit pull-ups, plus a few butterfly pull-ups, followed by a couple strict all before dropping off the bar. Joe Westerlein, Rudy Tapalla, and Zach Pines thank you for sharing your knowledge and critiquing my faults. Overall, this was a great way to start off the New Year! Ready to put some of the things I have learned to the test.

Comment #19 - Posted by: Courtney Shegos at January 20, 2013 7:10 PM

"if you ever find yourself in the majority, it's time to step back and rethink things."
- Mark Twain

Comment #20 - Posted by: hollyhog at January 20, 2013 7:11 PM

CF Level 1 Course at Alamo CF San Antonio this weekend was amazing! Chris, Sarah, Azadeh, Pat, Zach, Neal, and Jake were so professional and knowledgeable... Between the instructors and my fellow participants, I walked away inspired and ready to dive into this lifestyle! Still laughing at the comments from class and feeling motivated by strong women like Sarah and Azadeh. Thanks, everybody!

Comment #21 - Posted by: Colleen at January 20, 2013 7:15 PM

UNLEASH YOUR INNER ANGRY GORILLA! Give it up for Eric Squared, Keegan and Kelly for great CFK cert at Crossfit Southside! :)

Comment #22 - Posted by: Don Moss at January 20, 2013 7:19 PM

Level 1 Cert at 810 Crossfit in Grand Blanc was hands down the BEST experience of my life! Trainers were AWESOME :)

Comment #23 - Posted by: Trish Hash at January 20, 2013 7:23 PM

Fantastic CF Kids Cert @ CF Southside in Jax~ big shout out to staff trainers Erik Preston, Erik Laney, Kelly Brown and Keegan Martin. Great group all around!

Comment #24 - Posted by: Sarah Markle at January 20, 2013 7:27 PM

Had an amazing weekend. Thank you Eric, Conner, Jason, JP, and Kimmy. I couldn't of asked for better coaches. I hope someday I can be as good of a trainer as you all.

Comment #25 - Posted by: Bob Davis at January 20, 2013 7:31 PM

CrossFIt kids cert was great! Thanks to the two Eriks, Kelly and Keegan for a very informative weekend. looking forward to some CrossFit Baseball tomorrow.
Thanks guys

Comment #26 - Posted by: Matt Cannavino at January 20, 2013 7:40 PM

gracias Adrian, Lance, Carlos, Nelly, Tavo, Ricardo, por el gran nivel del curso.
tuvimos un grupo con buena experiencia en CF, un fin de semana de calidad.
CrossFit Guayaquil, Horda CrossFit, Kallpa CrossFit, Raza CrossFit, CrossFit Machete, Mapana CrossFit y todos los participantes recuerden que nuestro box es su box.

Comment #27 - Posted by: Jaime Arashiro at January 20, 2013 7:48 PM

I'm so excited!!!!

Daigle made the WOD demo ;)

Comment #28 - Posted by: ckatech at January 20, 2013 8:08 PM

Awesome Level 1 certification at Alamo Crossfit in San Antonio!! The instructors were extremely knowledgable and helpful. I can't wait to put everything taught into use for myself and my students. Thank You!!!

Comment #29 - Posted by: Lorinda at January 20, 2013 8:25 PM

S/o crossfit coconut grove for hosting the best L1 training seminar I could've ever asked for. This was the perfect group of coaches and participants I have ever worked with. I look forward to continued success and I wish you all the same. I now feel much more knowledgable and comfortable with the basics and confident I can help other get better. I'm truly grateful for having this experience with Chick, "Flash", Jenni, Jobst, and Nolan. Eacherson brought a unique delivery which helped me to understand concepts more thoroughly.

Comment #30 - Posted by: Jamil T at January 20, 2013 8:49 PM

Level 1 cert weekend at Valley CrossFit was amazing. Thank you Katie, Miranda, Dave, and all the other coaches for all the great lectures, demos, encouragement and, above all else, for reinforcing why I chose to be a part of this incredible community. My personal goal used to be to become a better athlete. Now, I want to improve not only myself but everyone around me who believes in this program. Thank you again!

Comment #31 - Posted by: arya at January 20, 2013 8:50 PM

Super awesome time had by all at the CF Kids cert this weekend!Thanks so much to our fabulous coaches, who were not only informative but FUN!!!

Comment #32 - Posted by: Stephanie Geddings at January 20, 2013 8:52 PM

Thank you to all the coaches at the morristown crossfit this weekend, I had a blast

Comment #33 - Posted by: Rich d at January 20, 2013 9:00 PM

Joe DeGaine and the rest of the Coaches that put on the L-1 Seminar at 810 CrossFit did an AWESOME JOB!! Flint, Michigan was also a great place to host this type of event!

Comment #34 - Posted by: EJ O'Mara at January 20, 2013 9:09 PM

Talk about an awesome jam packed two days at 810 CrossFit!!! Awesome seminar. Just wish it could've gone the whole week. Amazing job at fitting in all the info though. All the trainers were amazing, people were amazing, everything was amazing. Thank you!!!

Comment #35 - Posted by: Justin at January 20, 2013 9:17 PM

Level 1 seminar was great. Knowing the movements is one thing ,but learning how to coach skills and movements to newcomers is a great skill and will ensure a promising future for this sport we all love

Comment #36 - Posted by: Phil at January 20, 2013 9:25 PM

Absolutely amazing weekend at Valley Crossfit. Loved the instructors and learned so much! So much fun! And that facility is killer! So glad I made the trip from Kaui. What a memorable 2 days. Many thanks to Miranda and the rest of the gang!

Comment #37 - Posted by: Debbie at January 20, 2013 9:57 PM

@ValleyCrossfit Amazing facility. Awesome experience! Miranda, Dave, Katie, Scott, Nick were great teachers. wish this 1 weekend class was a week long class.

Comment #38 - Posted by: Danny Ear at January 20, 2013 10:10 PM

chuck, nicole, jobst, nolan, jenni - YOU GUYS ROCK!!! the weekend was ridiculously inspiring and motivating - exactly what i needed! thank you all TONS and I promise to make you proud as I go back to H with everything you taught me :)

Comment #39 - Posted by: viki at January 20, 2013 10:45 PM

The L1 Cert class at VALLEY CROSSFIT was thebomb.com .
I couldn't have asked for better coaches for my cert...umm hello...Miranda Oldroyd, Dave Lipson, Katie Hogan! And the rest of the coaches and interns were amazing as well...you all ROCKED IT!!! I definitely learned a lot about my own technique and a ton about CrossFit, nutrition and how to coach.
Special shout out to Mike (owner of VCF) for his awesome hospitality and use of his amazing gym and to Kristan Clever for helping out!

Comment #40 - Posted by: Milisa Smith at January 20, 2013 10:48 PM

L-sit: 17 seconds
Handstand against wall: 15 seconds
Chest-to-bar pull-up: 29kg
Snatch: 45kg

Comment #41 - Posted by: Brett (24/M/188cm/75kg) at January 21, 2013 12:00 AM

I had a great time in San Antonio this weekend at Alamo CrossFit for the Level 1 certification. Thanks to all the coaches and instructors, Chris, Pat, Neal, Sarah, Zach, Azadeh, and Jake, for making it such a fun and memorable experience. It was an honor and inspiration to have all of you to learn from.

Comment #42 - Posted by: Jen at January 21, 2013 1:10 AM

L-sit: 17 seconds
Handstand against wall: 15 seconds
Chest-to-bar: 29kg
Snatch: 45kg

Comment #43 - Posted by: Brett (24/M/188cm/75kg) at January 21, 2013 2:08 AM

L-sit: 20 secs (on blocks)
Handstand: 20 m
Snatch: 55 kg
Pull up: 15 kg
Was very sick with stomach flu yesterday. Performances were unsatisfactory.

Comment #44 - Posted by: Mik at January 21, 2013 2:18 AM

L-sit on bumper plate stack-7 seconds
5 Wall walks
Pull ups scaled using bands- got down to smallest band then failed at bw
Snatch started at dowel going up to 22.50 kg

Humbling experience....

Comment #45 - Posted by: bretty72 at January 21, 2013 3:52 AM

Thanks to all the trainers for a great weekend! Chuck, Jobst, Nolan, Jenni, Nicole. You guys were super knowledgeable and great instructors! Thanks again!

Comment #46 - Posted by: William an Tara at January 21, 2013 3:56 AM

Loved the the CF Kids Cert!! So many things to take back and use with kids AND adults!

Comment #47 - Posted by: Tammy at January 21, 2013 4:45 AM

CF kids certification was awesome! Thanks to both Eric's, Keegan and Kelly. Thanks CF Southside for the warm welcome! It's time to let the inner kid get out and play some dodgeball!

Comment #48 - Posted by: Jessica Poissant at January 21, 2013 4:51 AM

CrossFit Kids Cert was AWESOME!!!! Seriously excited about getting my program started, as well as, taking some of the information back to my adults classes (because they really are just big kids). Eric, Erik, Kelly and Keegan were extremely upbeat, informative and thorough coaches! Much thanks!

Comment #49 - Posted by: TiffanyG at January 21, 2013 5:05 AM

810 CrossFit & Joe DeGain. . .wow & thank you. I was a nervous nilly coming in, but you and your team were not only knowledgable, precise, and organized but caring and compassionate as well. Even when Doug drove his thumb into the back of my shoulder to improve my range of motion. OUCH, may I have another! Abi- great lectures. Demo-Boy Zac- great work! Great seminar team. . .great class. . .proud to be a part of the community.

Comment #50 - Posted by: Diana R at January 21, 2013 5:12 AM

Time: 36sec,
Distance: 30cm,
Chest to bar load: 25kg,
Snatch load: 60kg

Comment #51 - Posted by: Ekrem Jusufi at January 21, 2013 5:14 AM

Awesome weekend at Crossfit Morristown! Thanks Mike, Joey, Keith, Jenn, Dennis, Amy, Nick and Matt for sharing all of your knowledge and talents. It was such a great experience.

Comment #52 - Posted by: Kristen D. at January 21, 2013 5:14 AM

Hooyah to the coaches at Crossfit Morristown for an awesome L1 course; you guys are as professional as they come and fun as hell to work with. As long as CrossFit can keep fielding coaches like that, nothing can stop it.

Comment #53 - Posted by: Matt R at January 21, 2013 5:48 AM

Thanks to J.P, Jason, Eric, Kimmy, and Connor for a great Level 1 class! Enjoyed meeting each of you, watching you do WODs over lunch and learning more about Crossfit.

Comment #54 - Posted by: Jack at January 21, 2013 5:51 AM

This is AWESOME. Definitely doing this today. I might have to use dumbell snatches instead of barbell snatches, though; depends if I can get to my box today or not! :D

Have fun everyone!

Comment #55 - Posted by: Ariel at January 21, 2013 5:54 AM

L sit-.36
Handstand hold-1:10,then 30 shoulder taps feet elevated.
Wt pull-up-102# pr.
Power snatch-115, sketchy form.

Comment #56 - Posted by: ART/M/44/5'5"/150 at January 21, 2013 5:56 AM

Thank you Eric, Kimmy, JP, Conner, and James, you guys were awesome. I loved the jokes you guys had, it added spice to the course. And I got to shake hands with the man himself, Eric O'Connor, winner of the 2008 Games run event, and Chris Spealler's friend.

Comment #57 - Posted by: Matt R. at January 21, 2013 6:19 AM

I have never been to Flint Michigan but glad I got to spend the weekend with the most amazing trainers and trainers to be at 810 CrossFit. I started CrossFit 5 months ago and although I thought it was just about the movements. I learned this weekend there is so much more. Thanks to Doug C, Joe W, Rudy T, Abi G, Zac P, and Joe D, for all the knowledge, experience, & tools you were able to give us. It's nice to finally know the true meaning of fitness!

Comment #58 - Posted by: Lawrence at January 21, 2013 6:27 AM

Thanks to Chuck, Jobst, Nolan, Nicole and Jenny for an awesome L1 Seminar weekend @crossfit coconut grove. Excelent lectures and teaching. Great staff!!!!

Comment #59 - Posted by: Osvaldo at January 21, 2013 6:29 AM


L sit- 25 secs
Handstand walk 11 ft 6 in
Chest to bar weighted pu- BW +25 lbs 225 total
Snatch- 135lbs

Hoooah Army Crossfit!!

Comment #60 - Posted by: SFC AB at January 21, 2013 6:31 AM

Good WOD demo. Great to see mere mortals instead of Games athletes, although they are always entertaining.

Comment #61 - Posted by: Brian at January 21, 2013 6:36 AM

Amazing CFK @ CFSS!! From Costa Rica, Muchas Gracias a Erik P, Erik L, Keegan and Kelly. Son lo mejor (You guys are the best). Pura Vida!!!

Comment #62 - Posted by: Derek Banks at January 21, 2013 6:43 AM

Thank you Eric, J.P., Kimmy, Jason, and wonder boy for the awesome weekend! It was a great experience and I learned a lot!!

Comment #63 - Posted by: Michael at January 21, 2013 6:56 AM

What an amazing weekend at the Lv 1 cert in Memphis!! Huge THANK YOU to the staff - Eric, Kimmy, Conner, Jason & JP - for imparting your wisdom upon us! Excited to put the tools you gave us to use at my home box. Now to choose which seminar to go to next...

Comment #64 - Posted by: Casey at January 21, 2013 6:58 AM

@valley CF...absolutely awesome seminar!! Miranda, Dave, Katie, and Matt were INCREDIBLE speakers and the rest of the crew was awesome at giving helpful tips and hints throughout the weekend. Reastablished my faith that CrossFit is THE legit way for any athlete to better him or herself! Wish it could be longer! Thank you guys...and thank you Valley CF for a freakin' awesome box

Comment #65 - Posted by: wallace matthew dawkins at January 21, 2013 7:00 AM

@crossfitmorristown Such an awesome weekend!!!

Comment #66 - Posted by: Rachel O at January 21, 2013 7:00 AM

L-Sit ups 20"
Hand Stand on the wall looking for balance
Chest to the bar weighted pull-up 22 kilos
Snatch 1 rep for load 30 kilos ( I still have a lot to work on my technique)

Comment #67 - Posted by: J Romero Cabot at January 21, 2013 7:12 AM

JEEC !!! Great Weekend, Teaching with passion and skill. Great combination. First Rate

Comment #68 - Posted by: tj at January 21, 2013 7:12 AM

Level 1 Cert class in San Antonio, Alamo Crossfit this weekend. Outstanding class! I've been doing this fitness stuff for a long time, but my biggest take away from this weekend was "technique". How poor mine is, how to make it better and better yet, how to help our athletes be safe, strong and productive. I also have to comment on the coaches this weekend. Chris, Pat, Zach, Neal, Sarah, Azadeh, and Jake. Another outstanding! I have attended all types of seminars throughout my business and professional career. Rarely, if ever, do you find a group, from top to bottom with such professional, polished presentation skills. Very impressed not only with their knowledge but also with their ability to convey it. Well done and thanks for everything!

Comment #69 - Posted by: Keith Busby at January 21, 2013 7:26 AM

Thank you so much for a great L1 course at Alamo Crossfit this weekend. The drive from Baton Rouge was so worth it. I feel so lucky to have had a training staff that is so knowledgeable and so ready/willing to help people succeed! I can't wait to bring these techniques back to our own gym and continue to work on them myself. Thanks so much, guys!

Comment #70 - Posted by: Aislinn H. at January 21, 2013 7:35 AM

CF HQ brought the A-Team to Memphis! Fantastic weekend...a huge thanks to Eric, Kimmy, Connor, JP and Jason for the wealth of knowledge and experience that you all shared.

Comment #71 - Posted by: Kellie at January 21, 2013 7:37 AM

We’re almost through January, another New Year’s Resolution season here on CrossFit.com. My name’s bingo. This month I’m pre-answering some of the questions that newcomers typically answer at this time of year about CrossFit, the WOD, etc. Think of the Newbie Chronicles as my gift to experienced CrossFitters, an attempt to reduce the “Groundhog Day” experience of January. Not a Newbie? Good on ya. Feel free to refer questions to these posts? View this as just so much fluff n’clutter? No worries; skip it. It’ll stop in 10 days.

“Constantly learn and play new sports.” This is an often forgotten part of “Fitness in 100 word” from the seminal paper “What is Fitness”, CFJ #2. This thesis paper is so important that it is still, after all these years, posted on the Main Page of CrossFit.com over there just below the CrossFit Journal. Everyone, every single CrossFitter, whether an Affiliate member, globo gym solo, or garage WODer, should read this.

Also in “What is Fitness” is a hierarchy of fitness, and the 10 Skills or Attributes of general fitness. We’re gonna test some of that stuff today. It’s gonna be hard, even without a clock. In fact, today might be one of the longer WOD’s you do this month, especially if you really apply yourself to all four. Intensity is not always about the reps or the seconds, or even for that matter does it have to be about the load. Let’s look.

L-Sit for time. You can use parallettes or a stack of plates for elevation. Sit with your feet straight our in front of you. Raise your derriere and legs so that your elevated body makes an “L”. Hold your legs straight out for as long as possible. When they touch the ground you are done. Most people will need a stopwatch that measures milliseconds for this.

Handstand walk for distance. Hah! That’s funny. Handstand walk. You and I both know we ain’t doing this. If you can, well, the rest of us will be openly hating, but it’s the distance of your inverted stroll that ye’ll be measuring. For the rest of us this is a great time to work on just getting a handstand, either freestanding (measure how long you can stay up) or against a wall (work on kicking up into the HSPU position). One of my 2013 goals is to be able to kick up so that I can stop subbing for HSPU; a freestanding Handstand would be a huge bonus.

Chest-to-Bar Weighted Pull-up. Yup, just one more example of all the different ways we are nutso for PU chez CF. If you don’t have an unassisted PU yet (that’s how we say it around here, you “have” a skill or a movement) then today is a skill development day. Give it a go for an unassisted PU; try a few with a progressive decrease in assist (thinner bands or less counter-weight on the Gravitron). Got a PU already. Niiiiice. Chest-to-Bar (CTB) is the next step. If you can do a PU then this is not just a weighted PU day; the priority is the CTB. Get this grooved first then add load. A weight vest can be used, as can a backpack filled with whatever. You can use a dip belt and hang plates or KB (watch “the boys” if you kip). Record your most advanced PU.

Snatch 1 rep for load. Another way to say 1-rep max I think. You can seriously spend more than an hour on just this. You have to warm up the movement, get into the groove of your snatch (oh yeah), and then go for a max. As with every max effort WOD this month you need to have some experience with this most technical of lifts before you try for any kind of max. I’ve described the snatch as the golf swing of Weightlifting, an incredibly complex series of movements that must come together to move an object at rest. The difference, of course, is that you are pretty unlikely to injure yourself trying for a “max drive” at the range. Got snatch skillz? Go for it. Still pretty much a virg…no, can’t do it…beginner when it comes to a snatch? Drill the mechanics you researched when you searched “Burgener/Snatch” in the “Exercises and Demos”.

Fun day. Read “What is Fitness” and then play around with some CrossFitty stuff. 3-2-1…Go.

Comment #72 - Posted by: bingo at January 21, 2013 7:59 AM

Attended the L1 Cert this past weekend in Grand Blanc, MI at 810CrossFit. Gym owner Joe DeGain put on a great cert! The instruction was top notch for sure. Along with Joe, red shirts Doug Chapman, Zac Pine, Abi Grove, Joe Westerlein, and Rudy Tapalla were fantastic instructors. Being able to delve into their minds and pull out many useful, applicable, and practical tools to use in the future was invaluable. The staff was so personable and willing to help in any way! You are a lucky attendee if you have any of these fine people teaching your cert! Thanks to all!

Comment #73 - Posted by: Randall Lewis at January 21, 2013 8:00 AM

Thanks to all the participants at CrossFit Morristown, you guys were a great crowd and showed a lot of heart over the weekend! It was a great pleasure to get to help you!

Comment #74 - Posted by: Matt Willard at January 21, 2013 8:06 AM

25lbs (C2B changes that dynamic!)

Comment #75 - Posted by: james.patrick [M/50/66"/135] at January 21, 2013 8:13 AM

Shout out to chuck, nicole, nolan, jenni, and jobst!! Great weekend of learning and most important, FUN! Thanks again for all the help and hope to see you guys again in the near future!!

Comment #76 - Posted by: Andrew G at January 21, 2013 8:17 AM

L-45sec but barely off the ground
Handstand walk - wall stand for 60 sec
Chest to bar - 70#
Snatch - 105 #

Comment #77 - Posted by: Seth at January 21, 2013 8:17 AM

:20 seconds
80 lbs
165 lbs

Comment #78 - Posted by: Shane G 6'3"/200/29 at January 21, 2013 8:28 AM

Thanks for the amazing weekend at the kids cert! Eric *2, Keegan and Kelly you are awesome. Thanks to CrossFit SS for the warm welcome! Now let the inner child out and play some dodgeball!

Comment #79 - Posted by: Jessica P. at January 21, 2013 8:33 AM

Phenomenal L1 weekend at CrossFit Charlotte!

A great thank you to all the trainers: Coach A, Joe, Spencer, Christmas, Bobbi, Helen & Thomas! You guys did a wonderful job taking the time to help each of us learn. I was fortunate to be a part of a great class this past weekend.

Thank you all again and I hope to see you guys again soon!

Comment #80 - Posted by: shawn e at January 21, 2013 8:40 AM

Excellent weekend at Valley Crossfit for the level 1 certification. All the coaches were great. Thanks to Miranda, Katie, Dave and Matt for some great lectures and demos. And to all the coaches for a fun weekend. Can't wait to get back to the gym.

Comment #81 - Posted by: Greg K. at January 21, 2013 8:53 AM

Level 1 Cert at Morristown NJ - thanks to an incredible seminar staff for a well-organized weekend. Material was presented logically which made it easy to follow along. You guys were very knowledgeable yet so fun, encouraging, & inspiring.

Thanks to you & fellow participants for a great weekend.

Comment #82 - Posted by: Joy at January 21, 2013 9:06 AM

Done Crossfit Cleveland Wod for today and while doing max front squat my barbell broke. Any ideas on where to buy another one?
Michael Rose

Comment #83 - Posted by: Michael Rose at January 21, 2013 9:06 AM

Level 1 Cert at @810 Crossfit was amazing! Staff was professional, informational, and enjoyable. Being in "class" from 9-5:30 felt like the time just flew by and the wealth of information was rich. Thank you Joe DeGain and @810 Crossfit for hosting and thanks also to Joe Westerlein, Doug Chapman, Zac Pine, Rudy Tapalla, and Abi Grove - you guys rocked!!!

Comment #84 - Posted by: Marni Thurston at January 21, 2013 9:10 AM

Great CrossFit Kids Cert in Jacksonville this weekend! Amazing staff, excellent material, and professional facility. Thanks so much to Erik, Keegan, Kelly and Eric for making it such an incredible weekend and to Ryan, Chris and the entire CrossFit SS team for the wonderful hospitality!

Comment #85 - Posted by: Todd O at January 21, 2013 9:18 AM

Awesome weekend at Level 1 in Morristown - amazing staff - great people - so inspired, I can't wait to get working on my MU tonight!

Comment #86 - Posted by: Jessica Manfro at January 21, 2013 9:25 AM

L sit: 34 seconds
Handstand walk: 0, Handstand hold: 1 minute
Chest to bar: 90#
Power snatch: 125#

Comment #87 - Posted by: Kevin C. (M/53/5'11"/175) at January 21, 2013 9:35 AM


Handstand Walk - 2m
L-sit - 17 seconds
C-2-B pullup - 40#
Snatch - 125#, that's as much weight as I have available, I need some more bumper plates.

Comment #88 - Posted by: Alex at January 21, 2013 9:37 AM

L-sit :34
handstand hold 1:00
c-t-b pull-up 90#
pwr sn 125#

Comment #89 - Posted by: Kevin C. (M/53/5'11"/175) at January 21, 2013 9:38 AM

Sure have to be careful in how one words results. Took me two tries to get past the filter!

Comment #90 - Posted by: Kevin C. (M/53/5'11"/175) at January 21, 2013 9:44 AM

Memphis group.

Great weekend. Remember Coach Eric is the 2008 trail run champion. ***do not believe what you read on the crossfit website. ERIC WON.

Comment #91 - Posted by: Alex Huffstutter at January 21, 2013 9:50 AM

Absolutely wonderful weekend of fun, learning, and AMAZING DEMONSTRATIONS at the L1 Course in FLINT, MI! Thanks to 810 Crossfit, Joe DeGain, Joe Westerlin, Zac Pine, Abi Grove, Rudy Tapalla, and Doug Chapman for hosting such a well-organized event. You all make a great team, full of knowledge and incredibly inspirational!

Comment #92 - Posted by: Ariel O'Mara at January 21, 2013 9:51 AM


L sit: 6 seconds
Handstand walk: 0, Handstand hold: 2 seconds
Chest to bar: 30 f, 20 f, 15 twice
Power snatch: 85# did 4 times indiv (first time, didn't want to push and lose form)

I can't wait to repeat this WOD. Definitely looking to improve.

Comment #93 - Posted by: Chares Mooney at January 21, 2013 10:37 AM

M 42/192/6'0"
12 second.
11 hspu unbroken using 2 stacked ab mats for hsw.
53 lbs.
115 snatch.

Comment #94 - Posted by: Mike at January 21, 2013 10:39 AM

The Coconut Grove Level 1 Cert was BOMB DIGGITY!!! Chuck, Nolan, Jenni, Nicole, and Jobst explained and demonstrated the material to a "T". I learned more in 2 days than I thought was humanly possible. The concepts, movements, cues, nutrition, you name it and they grabbed it by the horns and delivered.

I can confidently say that after this weekend, I am a better Crossfitter and will be able to train my friends and family at my box that much better.

Thanks again.

Comment #95 - Posted by: Matt MacPherson at January 21, 2013 10:40 AM


24 sec
44 lb


Comment #96 - Posted by: richmondtx at January 21, 2013 10:42 AM

Loved the L-1 Cert in Crossfit Reykjavík. Jami, Annie, Denise, Simon and Inga all did an awesome job :)

Comment #97 - Posted by: María Rún at January 21, 2013 10:45 AM

We would like to say thanks to the entire staff at the Level 1 Cert at Valley CrossFit. Miranda - great job with the lectures and, more importantly, running the whole cert - very well done! Dave, Katie, Matt, thanks for the outstanding lectures and the time spent to make us better atheletes and coaches. Thanks also to Nick, Laura, and Mycaela for your tips and coaching in the break-out groups and during the WODs. It was a fun and informative weekend!

Comment #98 - Posted by: Chris & Kate W at January 21, 2013 11:10 AM

75 sec hold

Comment #99 - Posted by: Aaron at January 21, 2013 11:43 AM

Awesome Level 1 Cert at Reebok CF 1. E.C., Austin, Spencer, James, Jon, Johnny, Blanco, Justin and there was a female intern coach who I didn't get to work with, but who did yell at me to get my weight on my heels when my quads were already about to explode during Fran. I've been to a LOT of seminars, and I'm not sure how this rigorously intellectual and technical info could have been imparted with more clarity, wit, humor and infectious enthusiasm than what I witnessed this weekend. Thank you, thank you, thank you.

Comment #100 - Posted by: Kevin Cooper, D.C., CSCS at January 21, 2013 11:44 AM

Great Level 1 class! Thanks to Mike G and everyone at 908 for hosting!!

Comment #101 - Posted by: Eric Gabrielson at January 21, 2013 11:54 AM

I loved the Level 1 seminar at Crossfit Reykjavík this weekend. Muscles are a bit sore and the head is bursting with all that great information. Jami, Simon, Denise, Annie and Inga did an amazing job providing us with all the tools we needed while having a blast. Shouts to all the great people I met this weekend from all over Europe, hope to see you all again one day. Right now it's off to work on that squat mobility. Good times!

Comment #102 - Posted by: Bjarki at January 21, 2013 12:05 PM

37 sec
12 sec free-standing HS hold + 1 minute HS hold against the wall
60 lbs C2B pullup (no kip)
115 lbs snatch

Comment #103 - Posted by: Bill M. m/48/5'3"/135 at January 21, 2013 12:08 PM

L-sit 40 seconds
HS walk 7'6"
C2B weighted pullup 75lbs
Power snatch 120lbs

Nice work Kevin.

Comment #104 - Posted by: mas 56/M/150 at January 21, 2013 12:14 PM

The Valley Crossfit Level 1 was outstanding! Coming from a mainsite background, this was my first time around a typical Crossfit atmosphere and it was awesome! I couldn't be more excited and satisfied with the incredible amount of knowledge shared by Miranda, Katie, Dave, Matt, and the rest of the staff over the weekend. Thanks again, guys! Knees out!!

Comment #105 - Posted by: Robert V. at January 21, 2013 12:35 PM

L-sit: 00:37
Chest to bar: 40 kg
Snatch: 45kg (no tenia bien la tecnica)
Handstand Walk: 6,2 mts

Comment #106 - Posted by: Agustin Depasquali at January 21, 2013 12:42 PM

5:00 of handstand progression

Comment #107 - Posted by: mlt at January 21, 2013 12:45 PM

Im in England and we have had A LOT!!!! Of snow!!!! Cant get out of the street to get to the gym. Made this up for a great home work out.

10 30k overhead squat
20 push ups
30 sdhp 30k
40 sit ups
50 30k deadlift
60 alternating kettlebell clean and press
70 walking lunges


Comment #108 - Posted by: Gary Norton at January 21, 2013 12:49 PM

The Level 1 Class at CrossFit X Factor was amazing! As much as I like to tackle new complex skills, I thought that going back to the basics and really dialing in my mechanics on the simpler movements was very useful. I also appreciated the opportunity to practice watching and correcting athletes’ movements. Overall, an excellent opportunity I would recommend to anyone! Thank you to all the amazing Level 1 Staff who taught the class!

Comment #109 - Posted by: Peter A. at January 21, 2013 12:49 PM

Thanks to Joe D., Abi, Joe W., Rudy, Doug and Zac for an awesome weekend at 810 Crossfit Grand Blanc. You guys do a great Level 1 Seminar. I hope to have the same impact on other Crossfitters as you all had on me!!!

Comment #110 - Posted by: Jessica Bennett at January 21, 2013 12:58 PM

Thanks to all the great Trainers J.P, Jason, Eric, Kimmy, and Connor for a great Level 1 class! What a great experienc!
Looking for forward to using what I've learned!

Comment #111 - Posted by: KaylaShortt at January 21, 2013 1:18 PM

female/15 years old/5'2"/148#

L-sit: 32.7 seconds (This is the first time I've done a max time l-sit.)

Can't handstand walk for more than a few steps at a time, so I practiced my free handstand and got 13 point something seconds, which is a PR.

Got my first strict Chest-to-bar pull up today! (Yeah, that was with no added weight. I'm working on my pull ups.)

Didn't have a place to do olympic lifts w/ a barbell, so I did a 1RM power snatch w/ a dumbbell. I got 55#, a PR! I managed 60# w/ my right arm, but failed w/ my left.

Rested 30 min, then tried for a 1RM bench press. 130#, a 25# PR. I need to bench more.

Bingo, I'll be sad to see the Newbie posts go. I've enjoyed reading them in my first January of CrossFitting. This is month number 6 and I'm goin' strong!

Comment #112 - Posted by: Ariel at January 21, 2013 1:24 PM

Took a rest day
Just cause

Comment #113 - Posted by: Pete In Sun City at January 21, 2013 1:24 PM

L-sit for time: 33 secs
Max HSPU: 14
Chest to bar weighted pull-up: 53lbs
Snatch 1 rep: 135lbs

Fantastic WOD Demo!

Comment #114 - Posted by: gb 45/m/71"/185# at January 21, 2013 1:25 PM

Great level 1 cert @810crossfit. Learned a lot about coaching and how to communicate with a group. Shout out to Doung Chapman for helping me with strict muscle ups.


Comment #115 - Posted by: Dennis Bitetti at January 21, 2013 1:27 PM

My husband is so hot!

Love you babe!

Miranda O.

Comment #116 - Posted by: Miranda O. at January 21, 2013 1:34 PM

Ran 3 miles 28 min
Knocked out some kinks
Just cause

Comment #117 - Posted by: power-girl at January 21, 2013 1:34 PM

Had a great weekend at the Coach's Prep. A big Thank You to everyone involved

Comment #118 - Posted by: Andrew at January 21, 2013 1:50 PM

-30 seconds L sit
-Walked from one end of a basketball court almost to the other end. About 5 more steps.
45lbs on the PU, I was more interested in how many I could do at 45, got to 10 strict.
-Practiced PS at 95lbs

Comment #119 - Posted by: MAGNUS 27/5'8"/155-160 at January 21, 2013 2:00 PM

Awesome time this weekend at Crossfit Morristown. Was one of the best learning experiences I have ever had. The trainers were the best. I think we were owed 20 Burpees !!!

Thanks Again

Comment #120 - Posted by: Sue at January 21, 2013 2:08 PM

Huge thank you and kudos to Nadia, Tommy, Austin, and Uri for the great L1 at the Refinery in Boise, ID this past weekend. Great enthusiasm, and great info. I loved it all, and got a lot from both the pointers on how to cue others and cues for my own form. I wish I could stick you in my pocket and have your expertise at my fingertips for every workout!!

Comment #121 - Posted by: Jo (Johanna) at January 21, 2013 2:11 PM

Great time at the Level 1 at Crossfit Morristown.
The trainers were excellent.

Comment #122 - Posted by: Susan Allard at January 21, 2013 2:11 PM

L sit 25 seconds
1 min hold against wall and lots of practice
25# chest to bar
60# snatch newbie at this practiced form
Lots of Kipping dips and ring dips

Comment #123 - Posted by: D.S. at January 21, 2013 2:14 PM

Coconut grove I would like to thank all of the coaches from our great class, Chuck you rock and know all the answers to all our questions except one lol. You are an amazing instructor. Jobt thank you for your encouragement. Nolan, Thank you for teaching me how to do a strict muscle up, did my first one. Jenni thank you for all the information and making it easy to understand. Nicole thank you for your Coaching on many different techniques, positive reinforcement, and positive feedback, telling me you worked hard for that position, which I did. To all of you, besides your coaching, your person interaction makes this class a personal and fun weakened I will never forget. I'm looking forward to continuing my crossfit education, and passing on all the knowledge I've learned. Thank you Socrates Crossfit Muscle Farm

Comment #124 - Posted by: Socrates Christoforou at January 21, 2013 4:09 PM

12th cf workout. 21 sec L sit
Sub wife holding pant leg for handstand walk 15 to 25 ft great time laughing at myself.
15 on pull up
135 on sqaut snacth form felt weird. Did alot of warm up reps to try to get past form block? Thanks again whoever post CF workouts never boring that's for sure!

Comment #125 - Posted by: noah at January 21, 2013 4:23 PM

31 seconds

Did 3rds wall supported handstand holds
1) 1:00min
2) :45 sec
3) :45 sec

15lb CTB

85lb power snatch

Comment #126 - Posted by: c-los at January 21, 2013 4:33 PM


L sit 29 seconds,full lockout
HS walk- cannot do
CTB weighted, 75 #
Snatch 65#, I wish I could do more weight, flexibility and balance issues, and a whole lot more!

Comment #127 - Posted by: m robert weiss at January 21, 2013 5:01 PM

3.5 sec
No distance
Body weight chest to bar

Comment #128 - Posted by: Todd walters at January 21, 2013 5:07 PM

3.5 sec
No distance
Body weight chest to bar

Comment #129 - Posted by: Todd walters at January 21, 2013 5:08 PM

@crossfit morristown what a great learning experience and a phenominal staff. One thing Dennis still owes us a 2min fran! Ps. Fran is a weakness leaving the body

Comment #130 - Posted by: rudy.carreiro at January 21, 2013 5:15 PM

L-sit: 22 seconds
Handstand walk: did hand stand shoulder taps. 34 reps
Chest2bar: 40lbs
Snatch: 175

Comment #131 - Posted by: Josh M/19/173lbs/5'6" at January 21, 2013 5:16 PM

getting excited for the open already

Comment #132 - Posted by: Josh M/19/180/5'6" at January 21, 2013 5:17 PM

The L1 Cert at 810 was great. Awesome coaches and a ton of info getting tossed around.

Comment #133 - Posted by: Evan L at January 21, 2013 5:27 PM

Thanks for the great CrossFit Kids Seminar both Eriks, Kelly, and Keegan. Great info and great host gym!

Comment #134 - Posted by: Mylene at January 21, 2013 5:46 PM

Learned some great knowledge about how to fitness my fitness at the L1 in Grand Blanc, MI with the one and only Joe DeGain and Abi, Joe W., Rudy, Doug and Zac. Looking forward to applying my knowledge in the future.

810 Crossfit: The home of the muscle up prayer.

Comment #135 - Posted by: Alex Ivens at January 21, 2013 5:54 PM

The crew at 810 was awesome! Many thanks to all of the coaches for all the hard work that goes into putting on such a great level 1 seminar. The guys from CF petoskey had a blast.

Comment #136 - Posted by: Steve at January 21, 2013 5:58 PM

Miranda is right, yummy!

Comment #137 - Posted by: Matt Willard at January 21, 2013 6:29 PM

CrossFit level 1 Memphis Tn was such a blast My hats off to Kimmy,J.P., Connor "the kid",Eric, and Jason "the athlete, for being so friendly and bringing an energetic atmosphere with them!

Comment #138 - Posted by: Dustin A at January 21, 2013 6:31 PM

20 second largest-sit
2 second hand stand (first time!)
63 lb c2b pullup
75# legit snatch

Comment #139 - Posted by: Sinal M/34/5'9"/210 at January 21, 2013 6:34 PM

L Sit: :20.
Handstand walk: 24 feet 4 inches.
Weighted chest 2 bar pull up: 40lbs.
Snatch: 155.

Comment #140 - Posted by: Kurt M/39/185 at January 21, 2013 6:46 PM

Super duper L1 at 810 CrossFit this weekend! Flowmaster Joe DeGain has an excellent command of the helm. His supporting cast of Joe Westerlin, Rudy Tapalla, Abi Grove, and Zac Pine was stellar. A Doug Chapman wild card appearance made my weekend. Everyone was super cool and knowledgable and lives CrossFit through and through! Blessed to be in their class and off to chase virtuosity!

Comment #141 - Posted by: Joe Stewart at January 21, 2013 6:58 PM


L-sit for 51 sec
Handstand walk for 33 feet
Chest to bar pullup 80# (strict)
Snatch did 5 good reps at 115#.

Comment #142 - Posted by: Jean-Jamil Rojer at January 21, 2013 7:00 PM

Thanks to Eric, Connor, Jason, JP, & Kimmy for a fantastic time at the Memphis L-1 cert.

Comment #143 - Posted by: Jon H. at January 21, 2013 7:10 PM

22sec- l hold
190- snatch
70 pd pullup
Practiced walking on hands
Maxed on bench 275 Pds


Comment #144 - Posted by: hollyhog at January 21, 2013 7:15 PM

25 seconds
0 ft
75 lbs
165 lbs

Comment #145 - Posted by: stor at January 21, 2013 7:32 PM


El lvl 1 en Lima, fue lo mejor experiencia de CrossFit que he tenido, se aprendio mucho, y el staff fue de lujo! Adrian, Lance, Carlos, Nelly, Tabo, Ricardo. Excelentes entrenadores que pudieron transmitir todo su conocimientos!

Desde Guayaquil, Ecuador -John- el que casi muere con el "Fran"

Comment #146 - Posted by: John Aguilar at January 21, 2013 7:39 PM

L-sit for time.-32sec
Handstand shoulder tap-34
Chest to bar weighted pull-up for load.-35kg(77#)
Snatch 1 rep for load.-43.5kg(96#)

Comment #147 - Posted by: Saganamooo at January 21, 2013 7:44 PM

Hey that's us! @CrossfitMorristown, thanks for providing us the venue and a big THANK YOU to Mikey G, Dennis and Jenn, Keith, Joey, Amy, Matt and Nick for all the valuable knowledge you shared...got to work today and started with yesterdays wod as my first training session - put my cousins through some work! 8 oz of plastic never felt so heavy. Cheers

Comment #148 - Posted by: Alexi at January 21, 2013 7:49 PM

Driving up to Valley CrossFit from San Diego was soooo worth it- I got to complete my Level 1 Cert in an amazing facility with THE BEST COACHES!!! Thank you, Miranda, Dave, Katie, Matt, and Nick!

Comment #149 - Posted by: Demi at January 21, 2013 8:23 PM

31 seconds
2:10 second hand stand hold against the wall

Comment #150 - Posted by: texinma (m/43/5'7/148) at January 21, 2013 8:26 PM

23 seconds
1:27 handstand hold against wall

Comment #151 - Posted by: RLM at January 21, 2013 8:59 PM

level 1 @ crossfit was awesome. Thank you Dave, Miranda, Katie, and the rest of the coaching staff you guys are amazing. Lots of great demos and information to improve myself and pay it forward to others. THANK YOU

Comment #152 - Posted by: James Yoon at January 21, 2013 9:18 PM

Thanks to everyone (trainers and crossfiters) for an awesome experience in Morristown. I took a lot from it and was able to bring it into the physical therapy setting to improve patient outcomes :)

Comment #153 - Posted by: KAF at January 21, 2013 9:42 PM

I want to thank all the coaches who trained corssfit coconut grove this weekend. It was a truly amazing eye opening experience to learn so much in a relatively short amount of time. You guys are really awesome coaches. Thanks again for all your help.

Comment #154 - Posted by: Mario Garcia at January 21, 2013 10:19 PM

Avoiding aggravating shoulder injury further.

Comment #155 - Posted by: Harry King at January 21, 2013 11:37 PM

@CFMorristown - the community of Crossfit has saved my life no lie - my journey is just getting started and so grateful it started with level 1 ! Peace!

Comment #156 - Posted by: Kara at January 22, 2013 6:16 AM

185 snatch, knee touched the ground but I stood it up.
105 weighted pull-up, missed 124. Too big of a jump.
30 L sit.
Handstand hold practice.

Comment #157 - Posted by: Pat Sherwood at January 22, 2013 7:20 AM

17s L-sit
23s Handstand hold
7.5# C2B pull-up (first time adding weight to a pull-up, used an alternate grip)
65# Squat Snatch

Comment #158 - Posted by: Boo Boo F/24/5'8/148 at January 22, 2013 7:49 AM

I just my companies old XO in one of those photos.

Semper Fi, Capt. W.

-Cpl Ram. C Det.

Comment #159 - Posted by: Chris from Tx at January 22, 2013 8:29 AM


36 sec L-sit
40' HS walk x 3 (with a spotter)
79# c2b pullup
205 snatch, pr

Comment #160 - Posted by: JB at January 22, 2013 9:34 AM

31 sec lsit
worked on one handed wall handstands 2-5 sec
csb 45lb
202.5lb snatch

Comment #161 - Posted by: Troy at January 22, 2013 9:55 AM

did the L-sit for 19 seconds, but I cannot get my legs straight and level. They stay bent no matter what I do. I will work on flexibility and try to get them out there without a backstop to help.

Could not walk anywhere on my hands, so I spent about ten minutes balancing against the wall. I would try to balance then take a break for about five times. Took a while to get comfortable in a handstand position. Need a little more strength to be able to balance.

I did 35# for the chest to bar. I came within a whisper of doing 45# but could never feel the bar on my chest, I could get above the bar but the initial push to get the bar to touch the chest did not happen. I might not have had my hands far enough apart from what I discovered after reviewing a online demonstration.

for the snatch I did 105# I can lift more but because of the tightness in my hips and legs, I could not drop down correctly below the bar. I kept leaning forward to catch while standing slightly (more of a muscle snatch). I did some overhead squats to work on my flexibility in the hips and body.

Comment #162 - Posted by: BW at January 22, 2013 10:05 AM

@810 CF,could not have asked for a better staff for the L1 training,their wealth of knowledge and their ability to teach it was outstanding. THANK YOU!!

Comment #163 - Posted by: Terry McKee at January 22, 2013 10:18 AM

Thank you so much to Kieth, Joey, Mike, Jenn, Dennis, Amy, Nick and Matt for an awesome weekend at the Crossfit Morristown L1 Cert! Your level of understanding and ability to teach is just unbelievable and really set the bar high to where I'd like to be one day. Nerves made it tough to relax but your humor lightened up the weekend. Thanks again!

Comment #164 - Posted by: Jessica Dipasquale at January 22, 2013 10:33 AM

3 Mile Run at the Y....
30 K's to E's
50 PushUps

Comment #165 - Posted by: dyagg at January 22, 2013 11:29 AM

L sit- :25
Wall walk- 50
Weighted pull up- 60
Snatch- 155

Comment #166 - Posted by: Pacers at January 22, 2013 11:35 AM


0:18 second L-sit
35ft handstand walk
65 chest to bar pull-up
#175 snatch

Comment #167 - Posted by: Greg burton at January 22, 2013 12:20 PM


L sit- 15 (after an hour core workout)
hs walk- 40 ft
weighted ctb PU- 40
Snatch- 135 maintaining good form

Comment #168 - Posted by: david rochon at January 22, 2013 12:21 PM

L sit- :06
HSW- 13'

Comment #169 - Posted by: phill 37°21'41"N 118°23'43"W at January 22, 2013 2:22 PM

Thank you to Rory, Dave, Michelle, Rob, and Roger! Fantastic instruction and attention to detail. I've been coaching soccer competitively for 15 years and was completely blown away by your ability to not only spot and correct technique in a meaningful way, but also by your ability to pass on some of those coaching skills in such a short amount of time! I am hoping that someday this is turned into at least a 2.5 day course. It would be awesome to have enough time to jot down the instructor's wonderful skill progressions before moving on to the next class! Thank you!

Comment #170 - Posted by: Jen at January 22, 2013 3:00 PM

2013-01-21: L-sits into handstand on p-bars. 10 sets.

Comment #171 - Posted by: gs at January 22, 2013 4:26 PM

0 s
71 inches
60 lbs
140 lbs

Comment #172 - Posted by: myles456 at January 22, 2013 5:52 PM

19 sec
18 feet on hands side shuffle down hall and back.
122lbs need bumpers

Comment #173 - Posted by: David Lingle at January 22, 2013 6:33 PM


14 sec
23 shoulder taps
80 lbs. (was a little questionable, got 70 at least tho)
155 (was more of a power snatch)

Comment #174 - Posted by: Miles Forks at January 22, 2013 7:16 PM

Play day

L(ish)sit 40sec
Hand stand hold 40sec
C2B 60#
snatch 135# (bar moved fast but had to go)

Comment #175 - Posted by: Nathan m/165#/1979/ since 2008 - at January 22, 2013 8:13 PM

Thanks for the great weekend at 810 CrossFit! I was overwhelmed with the knowledge and passion for CrossFit from the coaching staff for our L1 cert, what a great group of people!

Comment #176 - Posted by: Lyndsay at January 23, 2013 4:14 AM

L-sit: 41 seconds
Handstand walk: 2 feet, practiced handstand holds
CTB Pu: 70#
Max Snatch: 155#

Comment #177 - Posted by: fathertyme 34/m/6'/175 at January 23, 2013 1:58 PM

27 sec L-sit
13 HSPUs
only 20lbs for C2B
125lb snatch

Comment #178 - Posted by: Saam at January 23, 2013 2:06 PM

810 Crossfit is in the house!! Had a great time at the cert guys, thank you

Comment #179 - Posted by: Kyle Robertson at January 23, 2013 6:56 PM

Are these strict pullups of kipping? That kind of looked somewhere in between...

Comment #180 - Posted by: Ken at January 24, 2013 9:40 AM


15 sec L-sit
Handstand walk 3 feet, practiced handstands and walks for 20min.
Pull-up with 90lbs added for a total of 270lbs

Comment #181 - Posted by: Brandon Keys at January 24, 2013 10:15 AM


18 seconds L-sit, games standard (last time 32 seconds with push-up holds on floor without plates)
92 seconds handstand hold against a wall (last time 60 seconds)
40kg weighted C2B pull-up (last time 30kg)
60kg 1RM power snatch (last time 65kg)

Still can't walk on my hands.

Comment #182 - Posted by: Memuc at January 24, 2013 1:17 PM

L-sit - 36 seconds
Handstand Walk - 36 feet
C-2-B pullup - 80#
Snatch - 170lbs
Handstand Hold (Just because) - 1:54

Comment #183 - Posted by: Kevin: M/41/195/6' at January 24, 2013 1:30 PM

41 sec L-sit (kept feet off floor, hands on 11" parallettes.
11 HSPU (can't walk on hands)
85# C2B pull-up
155# snatch (form not too good so dropped down to work on it).

Comment #184 - Posted by: Jetté 43/M/5'11"/175 at January 24, 2013 3:31 PM

Many thanks to Nadia, Tommy, Yuri, and Austin at Crossfit Refinery for awesome enthusiasm and inspiration in Boise, ID last weekend. I got way more out of the course than I initially expected, which made for a truly superb weekend! You guys rocked and are great teachers!

Comment #185 - Posted by: EC at January 24, 2013 3:41 PM


8 sec L-sit
27' handstand walk
5 lb chest to bar
145 lb snatch

Comment #186 - Posted by: boggs at January 24, 2013 6:12 PM

L-sit for time. 15 seconds
Handstand walk for distance.
Chest to bar weighted pull-up for load. 35#
Snatch 1 rep for load. 155#

Comment #187 - Posted by: Bells at January 24, 2013 6:28 PM

AMAZING TIME last weekend @810 CF in Grand Blanc, MI!
Extending a huge THANK YOU to all the instructors for the amazing lectures & demos - such a wealth of information was shared - you guys all rock. Also a big shout out to Joe DeGain for hosting such an awesome L1!!!

Comment #188 - Posted by: Kristina at January 25, 2013 12:56 PM

The instructors at 810 Grand Blanc were exceptional. Joe DeGain is such an engaging speaker, it was easy to pay attention and learn :) I also really enjoyed listening to Abi Grove - she is also a great speaker and had some wonderful tips and advice. Doug Chapman is hilarious and shared some helpful tips that were unforgettable. What a great experience for everyone at any level wanting to learn more about technique and logistics of Crossfit. Thank you!

Comment #189 - Posted by: Shaina at January 25, 2013 6:24 PM

@Alamo Crossfit, thanks to our outstanding coaches we had at our level 1. We couldn't have asked for anyone else. Great to meet all of you! Huge thanks from Houston, Texas!!!

Comment #190 - Posted by: Jordan at January 25, 2013 7:04 PM

:38 L Sit
0" handstand walk
60# chest to bar pull up
140# Snatch

Comment #191 - Posted by: Jeff at January 26, 2013 9:57 AM

L sit: 32sec
Handstand (against wall): 59sec
Weighted (strict) pull-up: 60lbs

Comment #192 - Posted by: Drewski at January 26, 2013 12:41 PM

Big thank you to my instructors at CFCG in Miami (Chuck, Nolan, Jobst, Jenni and Nicole). You were fantastic, the course was awesome, and now I'm even more fired up about CF! Just found out last night I passed the exam :)

Comment #193 - Posted by: Sheila R at January 26, 2013 4:58 PM

A little late but thanks to all the coaches, Jami, Denise, Simon, Annie and Inga, for last weeekend at CrossFit Reykjavik!

Special thanks to Annie who let us use her box and it was awesome to watch the fittest woman on earth do her workouts!

Great weekend and I hope I see all of you swedes again! // Ingela from Sweden

Comment #194 - Posted by: Ingela C at January 27, 2013 7:31 AM

L-sit 8sec.
Handstand walk 4,5m (sostenido).
Chest to bar weighted pull-up 6kg
Snatch 37kg

Comment #195 - Posted by: lucio1928,M/41/184cm/98kg at January 29, 2013 5:19 PM

L-sit 8''
Handstand walk 4,5m sost
Chest to bar weighted pull-up 6kg
Snatch 37kg

Comment #196 - Posted by: lucio1928,M/41/184cm/98kg at January 29, 2013 5:27 PM

L Sit: :23
HS Walk: Practice (14')
C2B Wt PU: 70#
Snatch: 185 (pr)

Comment #197 - Posted by: ferb44 182# at January 30, 2013 2:10 AM

L Sit: :21
HS Walk: 9'
C2B PU: 45lb
Snatch: 115

Comment #198 - Posted by: Mark S. at January 31, 2013 4:33 AM

subbed 10 minutes of:

3 L-pullups
6 dips
9 box jumps, 24''

6 1/3 rounds

Comment #199 - Posted by: Manchild at February 1, 2013 7:24 AM

L-Sit (mostly) 1'04"
Hand stand hold 25"
Chest to bar 70 lbs
70 lbs snatch

Comment #200 - Posted by: RAD at February 4, 2013 2:31 PM


L-Sit: 0:21
Hand stand walk: 5'
C2B weighted PU: 55lb
Snatch: 165lb

Comment #201 - Posted by: Adam Hamm at February 6, 2013 9:07 AM

30 sec
2 ft - can't HS walk :(
144 at WSU rec center

Comment #202 - Posted by: Doug at November 20, 2013 12:31 AM
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