February 11, 2013

Monday 130211

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Elisabeth Akinwale 6:32. Post time to comments.

Compare to 110726.

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CrossFit Level 1 Certificate Courses: CrossFit King of Prussia, CrossFit St Paul, Wasatch CrossFit, CrossFit Charlotte, CrossFit NYC, CrossFit Decatur, CrossFit Strong, CrossFit Fury, CrossFit Ranch, CrossFit Colosseum, CrossFit Montpellier, CrossFit Thames, CrossFit Melbourne, CrossFit Asia, Otis Air National Guard Base.
CrossFit Coach's Courses: CrossFit Rocks, Valley CrossFit.
CrossFit Kids Course: CrossFit Brisbane.


"Hand Position" with Tony Blauer - video [wmv] [mov] [HD mov]

Posted by Pukie at February 11, 2013 5:00 PM
Comments

Great course at King of Prussia. Thanks for having us this weekend.
--Joe

Comment #1 - Posted by: Joe at February 10, 2013 5:28 PM

Who's the noob that didn't put up the crossfit colloseum cert picture!!!

Comment #2 - Posted by: Phil Cress at February 10, 2013 5:34 PM

The CFL1 at Crossfit King of Prussia was awesome! We couldn't have asked for a more caring and knowledgable staff. Chuck, Austin, Maggie, Mel, Joe, Aimee, Anthony, and Dave all did an amazing job explaining and demonstrating the fundamentals and so much more. Chuck said he took the course 3 times, and I'd be willing to go twice more myself. The knowledge and understanding of Crossfit that I walked away with this weekend inpsired the hell out of me. I went straight home, found every broomstick in the house, and got teaching. Thanks again guys. You rock! Hell Yeah!

Comment #3 - Posted by: Chris Monachino at February 10, 2013 5:35 PM

Sub for rowing? Don't have a row machine at the gym.

Comment #4 - Posted by: Jeremy at February 10, 2013 5:39 PM

CFL1 in NYC was amazing! Thank you CF team for an awesome weekend!

Comment #5 - Posted by: Christian at February 10, 2013 5:46 PM

L1 at King of Prussia was fantastic. The entire program and training staff well exceeded my expectations. I'd recommend the L1 to anyone drinking the Crossfit CoolAid. If you're on the fence about taking it , get off and jump in. Hell yeah!!

Comment #6 - Posted by: David Heston at February 10, 2013 5:49 PM

CF Level 1 Cert, Decatur, GA.

Amazing seminar staff!

Thanks to everyone.

Comment #7 - Posted by: Pat F at February 10, 2013 5:50 PM

The 'official' substitute for rowing is sumo deadlift highpulls. From the FAQ:

"If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's"

I should always listen to my gut. I KNEW something with a row was coming, but I thought maybe we'd have a 'pushing' movement after Sunday's heavy 'pull'. Can't be right all the time :)

Comment #8 - Posted by: Playoff Beard at February 10, 2013 5:54 PM

@Jeremy -- I believe the sub is SDLHP at 10% of the row distance. 100 meter row = 100 SDLHP.

Comment #9 - Posted by: tom_g at February 10, 2013 5:55 PM

Just finished up the weekend of the L1 cert with Mike G and crew at CFDecatur and want to say that I was very impressed. Seminar was a great mix of classroom and hands on work. The coaches were all very positive and professional, but fun at the same time. Walked away with some really good coaching cues that I will "borrow" and utilize. I'm very ADD by nature and I stayed focused the entire time. For those that know me, that is a huge accomplishment. Great job to all the coaches and thanks for a very educational weekend. -JerBear CFKennesaw

Comment #10 - Posted by: Jerry Collett at February 10, 2013 5:55 PM

Level I at Crossfit Decatur was amazing!! The crew we had, Mike, Bethany, J-Mac, Nicole, Leah, and Jenni, were absolutely the best!! Couldn't have asked for a more knowledgeable and friendly group of coaches/trainers. Thank you for an awesome weekend!! You guys ROCK!!

Comment #11 - Posted by: Mandi B at February 10, 2013 5:57 PM

Comment #70 - Posted by: bingo at February 10, 2013 1:40 PM

Please give my best to Mrs. Bingo, hope she's doing ok. Man hugs!

-Jeremy

Comment #12 - Posted by: Playoff Beard at February 10, 2013 6:00 PM

Hell yeah!!! I was at CFL1 in KOP this weekend and it totally exceeded my expectations. I learned more than I could have imagined and fell in love with CrossFit even more? Apparently it's possible? Dude, totally possible. Chuck, Maggie, Austin, Mel, Rob, Aimee, Dave, and Anthony: you guys were so freaking awesome, approachable and genuine about your training and instruction that it truly made learning easy. Thanks for all you do and for sharing your knowledge and experiences with us. Appreciation doesn't quite cover it. Keep doing it! You are our inspiration.

Comment #13 - Posted by: Erika S at February 10, 2013 6:08 PM

Level 1 Seminar staff in Decatur was awesome! I was impressed with their knowledge and ability. Ability to perform/demonstrate and their ability to coach. It was masterful.

Plus I got to learn from the inventor of the butterfly pullup. Mike G.

...JK.

Comment #14 - Posted by: Levi Alday at February 10, 2013 6:11 PM

Had an AMAZING time at CFL1 cert in KOP. To agree with Chris all of the trainers were unbelievable and totally inspiring. Special thanks to Aimee for opening her gym to us and Rob for helping me progress in my attempt for the ever elusive muscle up. This weekend just reaffirms everything I love about crossfit. HELL YEA

Comment #15 - Posted by: brittany d at February 10, 2013 6:11 PM

The entire weekend at CrossFit King of Prussia was amazing. I was beyond impressed with not just the knowledge of the staff, but their passion. Their drive. Their willingness to help and answer questions, to educate and instruct... They were amazing! I left inspired to coach, but also inspired to work even harder to vecome the best CrossFit athlete i am capable of becoming. Thank you to the amazing seminar staff- I cannot say enough wonderful things!!!!!

Comment #16 - Posted by: Allison Moyer at February 10, 2013 6:12 PM

@ # 3 Jeremy. Just knock a zero off Rx row am that's how many 45# sumo deadlift high pulls you are to do for a sub.

Comment #17 - Posted by: Sully in Gainesville, Ga M/32//180/6' at February 10, 2013 6:12 PM

Thank you to the level 1 staff at KOP. What an amazing weekend. So happy to have been a part of it and to have shared it with 50+ people that were just as passionate and excited as I am.

Comment #18 - Posted by: Eric at February 10, 2013 6:13 PM

CFL1 KOP Great time with great instructors. Very knowledgeable and patient. Would highly recommend to anyone involved in CrossFit.

HELL YEAH!

Comment #19 - Posted by: Chris LaMarco at February 10, 2013 6:13 PM

Level 1 Seminar at Crossfit KOP was awesome and we couldn't have asked for better coaches.

Comment #20 - Posted by: Eli Infante at February 10, 2013 6:13 PM

I'm seriously thinking about going to one of Tony's courses.

Comment #21 - Posted by: Playoff Beard at February 10, 2013 6:15 PM

CL-1 at King of Prussia, 2 days of ...wow ...starting with Great Host Facility and Owner and session CF Coach Aimee, matched with a HQ team which was outstanding. I learned how much I need to learn and improve on due to the great examples, cues, feedback and examples set by Chuck, Maggie, Austin, Rob, Mel, Dave and Anthony...thanks for a great weekend.

Comment #22 - Posted by: Kevin D at February 10, 2013 6:15 PM

CF Level 1 at KOP was awesome! Big props to the whole Seminar Training Staff: Rob, Maggie, Mel, Austin, Dave, Anthony, Chuck, and especially Aimee for hosting the event and putting up with my stupid questions on the last day. I've been Crossfitting for over 3 years, and my first experience at a box was phenomenal, thanks to the staff and everyone that was there!

Comment #23 - Posted by: Joel Edwards at February 10, 2013 6:18 PM

Big shout out to Mike G and the trainers at CF Decatur this weekend I appreciate everything! Now lets get 48 and break records lol

Comment #24 - Posted by: Colton at February 10, 2013 6:19 PM

L1@ Crossfit KOP was off the chart. When chuck said the staff is the most approachable out there,well that was an understatement!!!The instructors are just fountains of information.It was great to see how much they enjoy coaching and trying to make us into the best coaches we can be.I left with so so much more knowledge and teaching tools which are invaluable.Thank you all for making this a great weekend. You guys Killed IT.

Comment #25 - Posted by: Rob Gnerre at February 10, 2013 6:20 PM

Chuck and his crew of Rock Stars ran an amazing seminar at KoP. The trainers were knowlegable, approachable, energetic and downright fun. The Level 1 is something that I'd recommend to ANY CrossFitter...even without any coaching aspirations.

Comment #26 - Posted by: Mike D at February 10, 2013 6:21 PM

Thank you to CrossFit Asia, the seminar coaches, and the community that I was able to meet, train, and study together! Hope to see everyone again! Good luck to everyone in the Open!

Hooked on CF more!

Comment #27 - Posted by: George at February 10, 2013 6:33 PM

L1 cert at KOP was awesome! Staff was unbelievable. Great weekend. Face of Fran.

Comment #28 - Posted by: Pat the Bat at February 10, 2013 6:33 PM

Slow Clap.... King Of Prussia!!!!

The CFL1 was epic, inspirational, and inspiring.

Chuck, Austin, Maggie, Mel, Joe, Aimee, Anthony, and Dave you are all ninjas. Thanks again for a fantastic journey.

Hell yea!!!

Comment #29 - Posted by: Jason Maier at February 10, 2013 6:34 PM

Great two days at King of Prussia, CFL1 training, starting with terrific host facility and Owner Aimee, also a member of the impressive HQ CF coaching team of Chuck, Maggie, Austin, Rob, Mel,Dave and Anthony. I learned more about what I need to know by examples, cues and clear information sharing....thanks

Comment #30 - Posted by: Kevin D at February 10, 2013 6:35 PM

What a great xperience at the level-1 seminar at KOP this weekend. The quality of coach was top notch. The coaches were as friendly and approachable as they were insanely athletic. I learned so much from them and also realized that there is still so much more that I want to learn. Thank you KOP for starting me on my quest to being the best athlete and coach I can be... Chuck is the man...

Comment #31 - Posted by: Craig w at February 10, 2013 6:36 PM

CF L1 Charlotte, NC. Wonderful group and FANTASTIC teachers. Exceeded expectations! Thanks for all you did to make it what it was....I know there is a lot of personal sacrifice to accomplish what you have done...it is much appreciated.

Comment #32 - Posted by: Jay Clarke at February 10, 2013 6:37 PM

CFL1 in Decatur was an incredible weekend. Big thank you to Mike and Bethanie G, J-Mac, Jennie, Leah, Nicole, and Crossfit Decatur for making it happen! Easily the cheapest $1,000 I've ever spent.

Comment #33 - Posted by: David G at February 10, 2013 6:40 PM

Where is the CrossFit Colosseum Cert Pic?

Comment #34 - Posted by: Angela at February 10, 2013 6:42 PM

FANTASTIC weekend at Crossfit Fury in Goodyear,AZ great coach's, learned alot way exceeded my expectations.

Comment #35 - Posted by: Mike Garver at February 10, 2013 6:56 PM

Had a great time with Mike G and his staff in Decatur,Ga . We rocked!

Comment #36 - Posted by: Ivory Dennard at February 10, 2013 7:05 PM

#3
Sumo Dead Lift High Pulls are the sub

Comment #37 - Posted by: Kim at February 10, 2013 7:07 PM

Cross fit Level 1 Decatur, Georgia, We rocked!

Comment #38 - Posted by: Ivory Dennard at February 10, 2013 7:08 PM

KOP - Hell Yeah! Great weekend. Much still to learn and great instructors for the weekend. Thanks for all your help, your time, and your stories. We all take back a piece of the community. Again, thanks.

Comment #39 - Posted by: Ron Trimnell at February 10, 2013 7:08 PM

Wow! what a weekend just want to give a huge thanks to all the trainers at the CFL1 @ Crossfit KOP this weekend. The team worked amazing together to make this weekend truly unforgettable. the information you will learn in just 2 days is incredible and definitely recommended for anyone looking to take there crossfitting to the next level whether it be as a athlete or coach.

Hell Yeah!! and thanks again to all the coaches for making this weekend unforgettable.

Comment #40 - Posted by: Chris G at February 10, 2013 7:12 PM

What an awesome weekend in St. Paul. The staff was absolutely amazing! Learned so much and can't wait to take it back to cross fit Fortdodge! Unbelievable at how much I learned. Staff made it so enjoyable and fun! Thank you thank you thank you! I just hope my gym is okay with singing night of the rocksberry and " we win" when practicing technique!!

Comment #41 - Posted by: Kristin at February 10, 2013 7:30 PM

CF level 1 trainer course at Crossfit Fury this weekend was by far the best training I have attended since being immersed in the field of health & fitness! The instructors were beyond amazing. I am NSCA certified and I can honestly say that this conference and its use of lecture and practicals far surpassed anything I have ever experienced from this organization. Precisely done!

Comment #42 - Posted by: Amy at February 10, 2013 7:39 PM

The CF-L1 trainig course @ Wasatch CrossFit in Layton,UT. Was on of the best experience of my life. Chris Spealler & rest of the Seminar Staff was awesome coaches to show us Air Squat,GHD, etc...

Comment #43 - Posted by: Stefan Kaulaity at February 10, 2013 7:48 PM

Dallas Strong L1, the crew was awesome!

Comment #44 - Posted by: Eric at February 10, 2013 7:52 PM

What a great weekend. The CF L1 cert at CrossFit NYC was amazing. Joe, Dennis, Jen, Keith and Joey along with all the black shirts are just a wealth of knowledge. You can tell they love what they do. Hopefully one day I can pay it forward. If you have any interest in CrossFit you need to take this cert. Thanks again for your dedication and commitment to CF and the community.

Comment #45 - Posted by: David at February 10, 2013 7:56 PM

St. Paul Team: Thank you for a life changing experience. My brother, husband and myself shared this weekend together and we will never forget our time with you. CrossFit has changed our entire way of life and I can't thank you enough for your impact on our lives. Over the past year, my husband and I have added DECADES to our lives, improved our overall health, and lost over 100lbs together... It all started with CrossFit.
This weekend, thanks to this GREAT staff I learned so much and was humbled to be taught by such a crew. I had an injury (broken ribs) that kept me from participating fully, but the coaches made every effort to accomodate my needs without making me self-conscious. I even managed to string TWO kipping pull-ups together, which is a first for me, broken ribs and all.
THANK YOU, thank you. Your work and passion changes lives, including mine.

Comment #46 - Posted by: Kessa Reasnor at February 10, 2013 8:06 PM

7:12 PR

Comment #47 - Posted by: fathertyme 34/m/6'/175# at February 10, 2013 8:16 PM

7:50 as Rx'd

Comment #48 - Posted by: Wes at February 10, 2013 8:22 PM

Phil! After all that I messed the formatting and had to resend it. It should be up now and dead center.

Thanks for the weekend.

Comment #49 - Posted by: James Hobart at February 10, 2013 8:37 PM

As Rx'd: 16' (4:04 rowing split)

M/29/166/Sea Level/11 Feb 13

Comment #50 - Posted by: Joshua B. at February 10, 2013 8:48 PM

Awesome L1 this weekend at CrossFit Decatur with Mike G. and crew. This course was priceless and what an awesome environment to WOD in!

Comment #51 - Posted by: Don at February 10, 2013 8:55 PM

Learned SO much at the level one held at CrossFit Strong this weekend!! Great staff, I couldn't have asked for a better experience. Now I just have to wait a week to know if I passed *biting nails*

Comment #52 - Posted by: Brittany S. at February 10, 2013 8:57 PM

An unbelievable experience at King Of Prussia in a facility that i have actually seen within my dreams haha. Austin, Chuck, Mel, Maggie, Aimee and Rob were extraordinary coaches, trainers with natural abilities to command a room, run a lecture and express exactly what they want and needed us to know in order to become better athletes and coaches. Thank you to all involved for the weekend.

Comment #53 - Posted by: evan at February 10, 2013 9:21 PM

Crossfit Strong! Amazing staff !

Comment #54 - Posted by: Lauren at February 10, 2013 9:28 PM

Level 1 at CrossFit Decatur, absolutely and completely prepared me for the test. Hopefully it will prepare me to change lives! I know it changed my Fran time - 33 second PR, WHOOHOO! The only thing I could possibly ask for is more time with the instructors (well and maybe to be able to keep the pencil - I mean, I paid a grand! :) thank you for knowing your business and being efficient and effective coaches!

Comment #55 - Posted by: Jenny at February 10, 2013 9:47 PM

M/30/6'5"/220

220
225
230 (f)
235
240
245
250

Comment #56 - Posted by: JB at February 10, 2013 9:53 PM

Awesome Crossfit Kids course at Brisbane, Australia. CrossFit HQ's training team are the best!

Comment #57 - Posted by: Jacqui at February 10, 2013 10:08 PM

Awesome CFL1 at Crossfit Strong in Dallas. Mr. and Mrs. Chan and their merry band of ninjas were amazing. I learned a lot, and can't wait until my next Cert.

Comment #58 - Posted by: FFPulley at February 10, 2013 10:49 PM

so if im doing Sdhp instead of 1000 meter row , how many reps should i do? is 100 correct?

Comment #59 - Posted by: William at February 10, 2013 11:19 PM

Level 1 in France @ CrossFit Montpellier was truly amazing. Thank you Karl, Frake, Federico & Stephano for your passion, knowledge and good sense of humor. You guys know your stuff and how to get your passion of CrossFit across !

Many thanks also to Marvin and the crew at CrossFit Montpellier for hosting the first CF-L1 Seminar in France EVER ! History my friends.

Merci à tous et vive le CrossFit !

Comment #60 - Posted by: Damien at February 11, 2013 12:49 AM

Awesome CF level 1 trainers course at CrossFit Thames with Jami and the team! Learnt so much from the weekend and really enjoyed the course. The coaches were fanatastic and made every aspect of the course easy to understand, Thanks guys!!!

Comment #61 - Posted by: Matt G at February 11, 2013 12:56 AM

M/43/174/83

12'58""

Comment #62 - Posted by: SJ Le at February 11, 2013 1:31 AM

M/40/110/6'3"
15.58
Used blue band for PU

Comment #63 - Posted by: bretty72 at February 11, 2013 1:37 AM

M/47/180

7:52

Comment #64 - Posted by: Cosmo at February 11, 2013 1:45 AM

Mike G and team....awesome! Thanks for a great weekend and great learning expierence! You guys rocked it!

Comment #65 - Posted by: Tim at February 11, 2013 2:36 AM

Awesome weekend at CFB with the CFK staff; Erik, Jon and Keegan.

Comment #66 - Posted by: Kaine at February 11, 2013 2:41 AM

Level 1 Cert in Okinawa rocked. Weekend went by too fast. Nadia, Chris, Helen, and Simon were amazing... Hope too see everyone again and WOD together some day...Take Care.

Slater, Out.

Comment #67 - Posted by: Brian Slater at February 11, 2013 2:49 AM

Thanks to the guys teaching at Reebok Crossfit Thames on the Level One course this weekend. A great session, amazing instruction and a great mix of particpants. One lady was there from Australia! Phillip

Comment #68 - Posted by: PhillipA at February 11, 2013 2:49 AM

m/44/5'6"/140

45# sdhp
8:25

Comment #69 - Posted by: duane at February 11, 2013 3:04 AM

#58 William - Yes, you are correct. i did i this afternoon and it kills!

My time was 19:57

Comment #70 - Posted by: Matthew B at February 11, 2013 3:09 AM

Amazing weekend learning CFK at CF Brisbane :)

Comment #71 - Posted by: Sandy U at February 11, 2013 3:24 AM

Awesome class at Crossfit Asia!! Great coaches, the best translator, and great people. We all gained so much knowledge and we are Pumped! Now its time for us to expand Crossfit community in JAPAN.

すばらしいクラスをCrossfit Asiaで体験する事ができました。優秀なコーチ陣、最高な通訳者、すばらしいメンバー。たくさんの知識を得る事ができ感動です。これからは日本でクロスフィットのコミュニティーを私たちが広げて行く番です。

Comment #72 - Posted by: Fusako at February 11, 2013 3:35 AM

9:36

Comment #73 - Posted by: Ramsey at February 11, 2013 3:53 AM

Who's cool? We're cool! CrossFit Kids was awesome and the staff were great!

Comment #74 - Posted by: Taryn at February 11, 2013 3:54 AM

7:57
1st time-PR!
3:56 off the rower..

Comment #75 - Posted by: ART/M/44/5'5"/150 at February 11, 2013 4:01 AM

M43 / 6'0" / 180

14:45

I've realized my shoulders are weak. Today's thrusters and Saturday's presses killed my times. Hopefully a few more months of CF will get me to respectability.

Comment #76 - Posted by: JR at February 11, 2013 4:05 AM

9:07 Rx, PR by 1:05!

Comment #77 - Posted by: JBarr M/30/5'11"/215 at February 11, 2013 4:11 AM

Pull-ups on Gravitron w/ 45# assist

11:58

Comment #78 - Posted by: Joe Northside m/34/70"/210 at February 11, 2013 4:20 AM

M26/170/71"

7:39 Rx, PR

Comment #79 - Posted by: Malcolm Mor at February 11, 2013 4:21 AM

PB @12: All is well. Thanks.

Comment #80 - Posted by: bingo at February 11, 2013 4:23 AM

7:28

Comment #81 - Posted by: Shane G 6'3"/200/29 at February 11, 2013 4:43 AM

M/45/5'8"/216

15:04 - sumo high pulls

Comment #82 - Posted by: Mike Vinson at February 11, 2013 5:01 AM

f/31/5'5/125

12:33, as rx'd

Hang Squat Clean: 65-75-85-95-105-110-115

3 RFT 800m run, 2 min rest: 4:59 - 4:40 - 5:02

Comment #83 - Posted by: kristen, AFG at February 11, 2013 5:07 AM

AWSOME time at Crossfit Strong Cert!! Big thanks to the staff, the box, and Gia!!

Comment #84 - Posted by: Adam Vineyard at February 11, 2013 5:24 AM

M 42/192/6'0"
9.51 as rxd.

Comment #85 - Posted by: Mike at February 11, 2013 5:27 AM

Level 1 at Crossfit KOP was phenomenal. Chuck, Rob, Maggie, Mel, Aimee, Austin, Dave, and Anthony did an incredible job. Definitely going to be rooting for Austin in the games this year! Hell yeah.

Comment #86 - Posted by: James Boguski at February 11, 2013 5:33 AM

Had a great weekend with Mike G and the staff in Atlanta at Crossfit Decatur. I appreciate the attention to detail and coaching cues they brought to the table. Wish we would have done Amanda and not just joked about it Mike, haha.

Comment #87 - Posted by: Andrew McKain at February 11, 2013 5:38 AM

Time: 11:06
45lb-14 reps, 30lb for the rest.
I can't do regular pull-ups yet, I'm still working on it though. I did the pull-up bar where you slowly lower yourself and repeat. I hope that's good. Does anyone know, or should I have done something else? I'm new to the Crossfit forums, and any advice or corrections, would be greatly appreciated! Thanks.:)

Comment #88 - Posted by: Shauna at February 11, 2013 5:53 AM

The seminar staff at CrossFit Decatur were awesome. Everyone was really helpful and accessible. Easily the best $1000 I've spent. I look forward to using everything I've learned!

Comment #89 - Posted by: Brit P at February 11, 2013 5:59 AM

M/48/69"/200#

"Jackie"
Row 1000 meters/50 45# thrusters/30 Pull-ups
Row 500 meters/25 45# thrusters/15 Pull-ups
Row 250 meters/15 45# thrusters/10 Pull-ups

26:11

REFERENCE: "The New Girls" in CrossFit Journal Issue 27, November 2004.

Comment #90 - Posted by: J.T. at February 11, 2013 6:06 AM

12:21 as rx'd, 2:00.4 row split
last done 121009: 14:20 w/ SDHP

Comment #91 - Posted by: Jim R. M/50/5'8"/155 at February 11, 2013 6:12 AM

CrossFit KOP was the perfect host for the Level 1 event, amazing trainers and impressive facility! Thank you to all the trainers who traveled to KOP to educate us and welcome us into the CrossFit community! It was an amazing experience and I am so thankful for the whole experience. Best of luck to the competitors and my fellow classmates as you continue on this CrossFit journey!

Comment #92 - Posted by: Jessica Burns at February 11, 2013 6:15 AM

CFL1 at CrossFit Strong in Dallas was amazing! The coaches passion for CrossFit was contagious, and I'm so excited to bring what I learned back and share it with my box in OKC :)

Comment #93 - Posted by: Holly Bookout at February 11, 2013 6:22 AM

M/40/5'10"/190 lbs

Subbed 100 SDHP (45#) for the row:

12:27 (PR)

Pull-ups were a hot mess.

Never Quit!

Comment #94 - Posted by: Playoff Beard at February 11, 2013 6:25 AM

#88 Shauna -- Check out the substitutions section of the FAQ (#3.7). Putting your foot through a band, a gravitron, jumping pullups, and reduced load pullups are all great options for scaling pullups.

Based on personal experience, I am generally not in favor of negatives (slowly lowering yourself) to scale exercises and build strength over other options available.

Comment #95 - Posted by: caleb at February 11, 2013 6:28 AM

M 21/185 lb/ 5'11"
9:10
50 lb thrusters sucked
But rowing only took 4:08

Comment #96 - Posted by: Damon S. at February 11, 2013 6:29 AM

13:45 the rowing was about 4 minutes or so, but with the starting the stopwatch and the start up time of the rower, It came out about 5 minutes. The thrusters were not as hard, but I did break them up into 20, 10, 10, 10 then the pullups I had to break up also to 9, then 5, then I did 2 or three each swapping between under and over hand until I reached 30, I took fewer breaks between swapping and that encouraged me.I might have done more than 30 because I lost count and sometimes I would think I would be doing 14 but but could not remember doing 13 so I would do 13 again. I might have done about 33 or 34 or more pullups. After I was done I did 30 jumping pullups and then 4200 meters rowing which took about 20 minutes just to add something more.

Comment #97 - Posted by: BW at February 11, 2013 6:36 AM

14:22 as rx'd

Comment #98 - Posted by: D Craig at February 11, 2013 6:52 AM

Elisabeth is a Warrior Princess Beastess! 6:30?
M/46/185/5'11", and I drilled it at 9:00. I don't know where to find 3 min. All men and women are not created equal!

Comment #99 - Posted by: Steve at February 11, 2013 6:53 AM

awesome L1 course at CF Strong in Dallas, TX! all-star crew and a really amazing weekend of learning! thank you guys!

Comment #100 - Posted by: caitlin at February 11, 2013 6:54 AM

Shout out to the seminar staff @ NYC this weekend. Joe, Dennis, Keith, (Yes Coach) Jen, Joey and the black shirts were fantastic. Their enthusiasm, passion, and commitment were on display all weekend. CrossFit HQ is well represented by having these fine people in the field. Kudos!!!!!!

Comment #101 - Posted by: Rich Medina at February 11, 2013 6:55 AM

8:30 w/sumo high pulls

Comment #102 - Posted by: js at February 11, 2013 6:59 AM

Had an awesome weekend at Level 1 Cert in Decatur, GA. We had great and knowledgable coaches with great perspectives on the movements and cues. So much great information in the course, huge thanks to all of the Seminar Staff and CrossFit Decatur.

Comment #103 - Posted by: Jared Robison at February 11, 2013 7:04 AM

最高のL1セミナーat CrossFit Asiaありがとうございました。最高のスタッフ達と素晴らしい仲間達。セミナーに参加して本当によかった。モチベーションが高まりました。
Great thanks to seminar staffs and crossfitters!

Comment #104 - Posted by: Kazuyuki Makido at February 11, 2013 7:05 AM

M/ 28/190 lb/ 5'8"

As rx'd=14:05 (first time for "Jackie")
Took the most time on pullups.

Comment #105 - Posted by: Drew S. at February 11, 2013 7:07 AM

@ #94 Caleb. Thank you so much for the advice!! I'm going to check that out, and try some substitutions tomorrow and see how it goes1 Thank You!!

Comment #106 - Posted by: Shauna at February 11, 2013 7:08 AM

6:32! PR by 22 seconds.

Comment #107 - Posted by: Kurt M/39/185 at February 11, 2013 7:14 AM

I thought my course in NYC was very informative. Joey Dill did a great job teaching up-downs, which in my mind is very hard yet very impressive when accomplished. Keith Wittenstein's lecture on squats and putting weight above head made an olympic weightlifter proud. Jen Marshall's lecture on programming was my biggest take away as a potential coach, especially how to gear up to a big workout and how to properly set your athlete up for success. Finally Dennis Marshall was capable to explaining the snatch movement in about a half hour, and he did it very well on top. Snatching is one of the most difficult exercises anywhere to perform and he did a very good job in the short time he had. Joe DeGain as lead instructor was fantastic at keeping the course moving at a good rate and answering difficult questions that arose.

Comment #108 - Posted by: Mike Graber at February 11, 2013 7:18 AM

nice work...i´m from portugal and i made in 10:05.
I start doing crossfit now and i love it....thanks for put training in this site....heep going...

Comment #109 - Posted by: wolf at February 11, 2013 7:33 AM

Level 1 Crossfit NYC-Thank you Dennis, Joe, Keith, Jen, Joey....you guys rock!!. You are the face of Crossfit extremely knowledgeable and commmitted. You are great role models! Funny, friendly and smart. I wish to see some of you again at your boxes. This experience was priceless!

Comment #110 - Posted by: Karla at February 11, 2013 7:37 AM

M /80 kg/1.73 mts/ 29 years

7:20" as Rx
Enjoying the new rower

Comment #111 - Posted by: Javier Varas at February 11, 2013 7:37 AM

11:30

Comment #112 - Posted by: D. Peterson at February 11, 2013 7:53 AM

9:02 rx
PB by 1 sec
(1000 meter row in 3:42.6)

Comment #113 - Posted by: gb 45/m/71"/185# at February 11, 2013 7:55 AM

The Level 1 cert at Aromas can't be beat. Doing Fran where the CF Games athletes did Fran. At the Ranch, where the Games started with Miranda Oldroyd, Jason Khalipa, Neal Maddox, Gabe Subry and Wes Piatt teaching. 3 of the top 4 NorCal Regionals Men in one spot teaching you movements= win!

Comment #114 - Posted by: Roe at February 11, 2013 8:02 AM

8:26 Rx'd

Then makeup Friday 130208: 2 Rounds DU's/95# to overhead/T2B:

22:23 Rx'd

Whew!

Comment #115 - Posted by: james.patrick [M/50/66"/135] at February 11, 2013 8:06 AM

CF L1 at Crossfit Strong in Dallas TX was great! Thank you Matt Chan, Cherie Chan, Abi Grove, Lance Cantu, Chase Ingraham, Gale Yokom. Learned a lot that I can work on to improve myself, and to better help others.

Comment #116 - Posted by: Carrie Carter at February 11, 2013 8:07 AM

5:56 Rx'd PR

Comment #117 - Posted by: Jericho Littauet at February 11, 2013 8:08 AM

DECATUR, GA WHOOP WHOOP!! I had an amazing learning experience at the CF level 1 cert in Decatur. Mike G and team were AWESOME teachers and wonderful people to hang around for the weekend!! I never knew pvc pipe work could make me so sore ;). Thanks for everything guys! It was GREAT!!

Comment #118 - Posted by: Jamie Page at February 11, 2013 8:16 AM

M/27/205#

8:08 RX

Comment #119 - Posted by: Mat Axe at February 11, 2013 8:17 AM

Level 1 Cert Training at Decatur GA. Seminar was 1st rate and staff was amazing and inspiring. Nice job to all.

Comment #120 - Posted by: Bryan H at February 11, 2013 8:18 AM

Awesome Level 1 Seminar at Crossfit Fury this weekend! Thanks to Stephane, Nick, Dave, Matt, J.P., Mike and of course Sarah for some amazing lectures, training and encouragement. PR'd my Fran time by over 3 min this weekend and was blown away by the quality and level of training. Thank you for working to perfect human movement! Keep it up! Only complaint is Dave Lipson never did the workout we all programmed for him... :) 3-2-1-GO!

Comment #121 - Posted by: Jordon at February 11, 2013 8:31 AM

CF L1 class in Charlotte, NC was awsome! Thanks to all the great coaches for making it great!

Comment #122 - Posted by: Traci at February 11, 2013 8:35 AM

Crossfit Colosseum LVL 1

Thanks to all the amazing trainers and for the use of the amazing space! My brain is full to the brim and I am so motivated to get training myself and others!

Thanks to James, Eric, Spencer, Camille and Denise! Your experience, expertise and professionalism was world-class!

Comment #123 - Posted by: Emily Higginson at February 11, 2013 8:56 AM

m/41/5'11"/165

8:13 Rx (new PR)

retired army 1SG
clarksville, tn

Comment #124 - Posted by: mark nash at February 11, 2013 8:59 AM

The L1 in Dallas at CF Strong was amazing! Many thanks Matt and Cheri Chan, Abi Grove, Lance Cantu, Chase Ingraham, Gale Yokom. My head is overflowing with new insights and I can't wait to start the CrossFit trainer journey!

Comment #125 - Posted by: Joy Schulz at February 11, 2013 9:06 AM

Thanks for the great instruction at Crossfit KOP this weekend!

Comment #126 - Posted by: Dan Beeler at February 11, 2013 9:07 AM

5:56 Rx'd PR

Comment #127 - Posted by: Jericho Littauer at February 11, 2013 9:22 AM

Level 1 staff at CrossFit Wasatch thanks for the great instruction. What a great team to gain knowledge from with a fantastic group of classmates.
Don't forget your Chapstick when showing intensity.

Comment #128 - Posted by: Winston at February 11, 2013 9:22 AM

Exhausted mentally and physically, but for all the right reasons! Thanks to the instructors at the Decater, Ga Level 1 Cert...had a blast!

Comment #129 - Posted by: Chris at February 11, 2013 9:39 AM

On my way to single digit PR... knocked over 2 mins off my best so far.

12:31 as rx'd; new PR

m/51/6'2"/224 lbs

Comment #130 - Posted by: Old Jarhead at February 11, 2013 9:46 AM

M/22/6'0"/180

100 SDHPs at 45# for row, everything else Rx'd.

8:14 PR

Comment #131 - Posted by: Alex at February 11, 2013 9:55 AM

2013-02-11: 7:41 (.7m row)
2011-07-27: 8:12 (.62m row)
2011-04-30: 8:20 (.62m run)
2010-11-24: 8:45 (.62m run)

Comment #132 - Posted by: gs at February 11, 2013 9:55 AM

Amazing group of trainers and classmates @The Ranch! Thank you all! Justin, Miranda, Wes, Gabe, Sherry, Jason, and Neal, in one word: aaahhhhhhmazing.

Comment #133 - Posted by: Lawrence A at February 11, 2013 9:58 AM

I'm pretty sure I did something wrong doing CLEANS. Right shoulder does not feel 100%. After 4 months of doing CF, I can't think of going too long without WODs. Any suggestions on how I can continue on without destroying my shoulder!!!

M/34/189

Comment #134 - Posted by: Desert Rogue at February 11, 2013 10:02 AM

100 SDHPs @ 45#, all else @ RX weight, but lets face it...them pull-ups can get sloppy at the end, own your no-rep's! What I wouldn't give for a C2 Rower after that!

14:07

Comment #135 - Posted by: Tara J/F/33/67"/160# at February 11, 2013 10:02 AM

100, 45# SDHP for row - Shew! Those Pull-ups got sloppy at the end... own your no-reps!

14:07

Comment #136 - Posted by: Tara J/F/33/67"/160# at February 11, 2013 10:05 AM

M/22/5'6/155lbs

Power clean and jerk

3-3-3-3-3-2-1
135-145-155-165-175-185-185

Todays WOD after PCJ
7:50RX

Comment #137 - Posted by: s.s at February 11, 2013 10:06 AM

9:20, as Rx'ed. PR

Beat previous best by 4 seconds.

Comment #138 - Posted by: Kevin C. (M/53/5'11"/175) at February 11, 2013 10:16 AM

m/18/185/5'11
6:33 Rx'd

Comment #139 - Posted by: Ryan Richard at February 11, 2013 10:18 AM

9:41

PR for Jackie at this gym, w/a long distance & stairs between rower and other stations. Costs at least 30 seconds + associated energy, but it was the best alternative today.

Comment #140 - Posted by: Bill M. m/48/5'3"/135 at February 11, 2013 10:20 AM

21M/5'10"/166
8:20 rx'd

Comment #141 - Posted by: Luke at February 11, 2013 10:21 AM

8:28 as rx'd

Comment #142 - Posted by: SB at February 11, 2013 10:21 AM

Level 1 at Crossfit Strong in Dallas was awesome. Thanks to Gale, Cherie, Matt, Abi, Lance, and Chase. (I bet our coaches could beat up your coaches!)

Comment #143 - Posted by: Christopher at February 11, 2013 10:23 AM

as rxd
9.36 @bfcf

Comment #144 - Posted by: Jonblaze at February 11, 2013 10:24 AM

12:50 as rx'd

Comment #145 - Posted by: Eric B at February 11, 2013 10:26 AM

PS Nice job Kevin C.!

Comment #146 - Posted by: Bill M. m/48/5'3"/135 at February 11, 2013 10:29 AM

First time for this one.
M/30/180/5'10"
7:51

Comment #147 - Posted by: FishTank at February 11, 2013 10:29 AM

6:34

Comment #148 - Posted by: Pacers at February 11, 2013 10:32 AM

9'44" w/ Jumping Pull-ups

Comment #149 - Posted by: Christopher Monachino at February 11, 2013 10:43 AM

BEAST ALERT!

---------

6:32! PR by 22 seconds.

Comment #107 - Posted by: Kurt M/39/185 at February 11, 2013 7:14 AM

5:56 Rx'd PR

Comment #123 - Posted by: Jericho Littauer at February 11, 2013 9:22 AM

6:34

Posted by Pacers at February 11, 2013 10:32 AM

----------

Nice work guys, wow!

Comment #150 - Posted by: Playoff Beard at February 11, 2013 10:44 AM

This was my first official crossfit wod. been following the site and working on form for the past week or so. about 20 seconds into "Jackie" i realized how fun this was gong to be. kicked my ass @19:15. excited to be a part of this community and to be challenged every day to be my best

Comment #151 - Posted by: JoshC at February 11, 2013 10:45 AM

Great level 1 course at KOP CrossFit, Thank you to all the coaches who instructed us.

Comment #152 - Posted by: Ryan at February 11, 2013 10:49 AM

Awesome weekend at the Decatur GA Level one cert!
Thank you all for your instruction, it exceeded my expectations!

Comment #153 - Posted by: NicoleG at February 11, 2013 10:50 AM

CF Level 1 in NYC was excellent!!! The trainers were all fantastic, had great enthusiasm and learned so much!! Thanks for a great weekend!

Comment #154 - Posted by: Christy G at February 11, 2013 10:59 AM

Thank you to all the staff for a great L1 course at CF Strong this wknd!

Comment #155 - Posted by: Sharon M at February 11, 2013 11:01 AM

CF Level 1 in NYC was fantastic!! The trainers all did a fantastic job with sharing their knowledge and enthusiasm for CrossFit. Thank you all for a great weekend!

Comment #156 - Posted by: Christy G at February 11, 2013 11:02 AM

8:57

Comment #157 - Posted by: Eric Brann at February 11, 2013 11:02 AM

Subbed 100 SDHP at 45 lbs, rest as RX'ed

6:44

Comment #158 - Posted by: haveheart at February 11, 2013 11:05 AM

m/49/185/5'10.5 (that's right, I'm counting the 1/2 inch)

12:46

pr in the row (4:21), but the Thrusters and PUs were wicked hawwwd.

Comment #159 - Posted by: kcsportsdoc at February 11, 2013 11:10 AM

10:17 rx.

Overdid the rowing -- I think the 15 seconds I made up on the rower cost me well over a minute on the overall time. Still, it is a pr.

Comment #160 - Posted by: caleb (M/36/6'0"/179) at February 11, 2013 11:16 AM

7:41 rx
Felt awful afterwards.

Comment #161 - Posted by: JTJ/M/29/160 at February 11, 2013 11:24 AM

Bill M.-thanks!

If you didn't have those stairs to deal with, you would have broken 9 minutes. Outstanding time.

Comment #162 - Posted by: Kevin C. (M/53/5'11"/175) at February 11, 2013 11:40 AM

Thanks CF Thames for hosting a fantastic Level 1!!! Great coaches I learnt heaps and it given me tonnes of motivation to build better technique, clean up my eating, and to get stronger! The trip from Australia was worth it! Jami you and your team are 'mahtava'!!! (Hope that translated out right!)

Comment #163 - Posted by: Melinda at February 11, 2013 11:46 AM

Big Thank You goes out to all of the trainers at the lvl 1 Cert in King of Prussia. You guys did an amazing job at coaching everyone this weekend and it was a blast attending the course.

Comment #164 - Posted by: Thomas P at February 11, 2013 11:54 AM

10:50

Thought I was doing pretty well for an old guy until I saw Kevin C. Great work!

I gotta speed up on the thrusters. Sub 10:00 next time.

Semper Fi!

Comment #165 - Posted by: MajorDad (M/53/6'3"/165) at February 11, 2013 12:04 PM

Mike G. and the crew really did a phenomenal job this weekend. You guys have taken my appreciation for CrossFit to a new level. Love the crew I was with. Going back for seconds. CrossFit Decatur

Comment #166 - Posted by: Corey M. at February 11, 2013 12:05 PM

11:26 rx pr - kip disappeared

Comment #167 - Posted by: Mike (M/40/6'2"/192) at February 11, 2013 12:06 PM

M/33/5'9/170
6:53

Comment #168 - Posted by: Eddie at February 11, 2013 12:11 PM

7:51 Rx

M/38/6'1"/213

Comment #169 - Posted by: Chris at February 11, 2013 12:11 PM

m/42/6'4"/227

10:02

Although I'm not sure of the exact time, i.e. how long it took to get to the other side of the gym to get on the rower. I mixed up the order due to logistics...Thrusters, PUs, then row.

Comment #170 - Posted by: JayW at February 11, 2013 12:16 PM

M/20/6'/185

9:22 as rx'd

Comment #171 - Posted by: Alex I at February 11, 2013 12:18 PM

100 sdhp
45# thruster, 50 reps
30 pullups
9607=8:05
9703=18:48

Comment #172 - Posted by: scfd1_9607 at February 11, 2013 12:18 PM

13:00 with subs (25lb db hpdl to work on evening my strength and same db's for the thrusters, 135lb lat pull downs only because my pull ups are very uneven - lat pull downs I could correct better. . .)

Comment #173 - Posted by: Greg W./22/6'4"/190 at February 11, 2013 12:32 PM

8:29 as rx'd

Comment #174 - Posted by: DLong (M/37/5'10"/185) at February 11, 2013 12:38 PM

8:48 as rx'd (3:48 for rowing)

Comment #175 - Posted by: do1/M/34/5'11"/165 at February 11, 2013 12:43 PM

M41/85kg/174cm
13:14
Row 4:15
8:30 min After thrusters
So basically pull-ups just plain sucked. Splitted in sections of 6 or 5 reps.
Have to remember that the journey upwards starts with the first step and it's continuous stepping that makes the journey. Now it feels good to rest :D

Comment #176 - Posted by: jankka at February 11, 2013 12:47 PM

8:48 as rx'd (3:48 for rowing)

Comment #177 - Posted by: do1/M/34/5'11"/165 at February 11, 2013 12:50 PM

@130 I fought the lack of shoulder mobility early on as well K-stars torture with the lacrosse balls and diesel crews shoulder therapy exercises helped me tremendously check it out

Comment #178 - Posted by: ST at February 11, 2013 12:53 PM

Despite driving through a tornado on the way back to Florida, CrossFit Decatur L1 Trainer Seminar was an informative, fun and unforgettable time. The staff was great! Thy knew their stuff, taught it in a way that was easy to understand, and demonstrated perfectly. I had a blast and wanted to thank everyone! THANKS!!

Comment #179 - Posted by: BriAnne Smith at February 11, 2013 12:53 PM

12:27

Comment #180 - Posted by: B miller 5'9" 240 at February 11, 2013 12:55 PM

7:40 rxd

mentally wasn't in it today - upset stomach all morning plus someone in the gym stank.

Comment #181 - Posted by: aermio m/34/5'7"/160 at February 11, 2013 1:02 PM

7:23
sub'd 100 SDHP for row

Comment #182 - Posted by: Nicholas (M/28/5'10"/175) at February 11, 2013 1:08 PM

rx'd
9:39 PR

Comment #183 - Posted by: AGL at February 11, 2013 1:14 PM

Modified
1000m row
50lb Slam Ball Thrusters, 50 reps
30 pull-ups
Enjoying my new Concept 2
Slam Ball Thrusters, where a battle
15:59
M/55/72”/210

Comment #184 - Posted by: Pete In Sun City at February 11, 2013 1:15 PM

No good place to kip nor butterfly my pull ups.. That was a bommer.

12:15 rx

Comment #185 - Posted by: Roel at February 11, 2013 1:21 PM

Don't know my time (except for the fact that I got off the rower at 3:56.5) but I know for a fact that it was A LOT slower than Elizabeth Akinwale's time. She rocks!

Comment #186 - Posted by: Darrell M/39/72/175 at February 11, 2013 1:25 PM

Started w/ deadlifts (wendler 5/3/1 template)

Then Jackie rx'd:
13:28

Transition times in gym hurt overall time.

Comment #187 - Posted by: C-los at February 11, 2013 1:29 PM

M/23yrs/187cm/85kg

8:20 RX - my first "Jackie" ever.

Comment #188 - Posted by: Alexander Grønlund at February 11, 2013 1:33 PM

8'20"...my 6yo asked me if everything was OK after finding me gasping for breath on the ground afterwards!

Comment #189 - Posted by: JL (M/50/5'8"/170) at February 11, 2013 1:36 PM

Did this one friday

9:18

3:19 for the 1000m row. Pull ups killed me

Comment #190 - Posted by: gregory coleman at February 11, 2013 1:37 PM

M/31/200/72

9:17

Comment #191 - Posted by: SeanP at February 11, 2013 1:49 PM

5:59

Comment #192 - Posted by: Fred m/38/176/75 at February 11, 2013 1:55 PM

50 SDHP 12#
20 Thruster 12#
20 Beginner Chinups

7:47

Comment #193 - Posted by: JessA at February 11, 2013 2:02 PM

Rx'd 10:15
M/43/184/6'0

Comment #194 - Posted by: NRS3 at February 11, 2013 2:03 PM

10:42 with 100 SDHP
Thin if I had a rower I could gotten a better time. SDLH are my least favorite movement. I had rather do burpies or anything but try to keep movement as similar as possible.

Comment #195 - Posted by: Sully in Gainesville, Ga M/32//180/6' at February 11, 2013 2:25 PM

Compare to:
101124 - 8:52 (subbed 100 45lb. SDHP)
090306 - 9:32 (subbed 100 45lb. SDHP)

Comment #196 - Posted by: B. Rhaly at February 11, 2013 2:26 PM

As rxd
8:28

Comment #197 - Posted by: Troy at February 11, 2013 2:31 PM

The CFL1 in Okinawa was amazing and humbling! Thanks to the whole staff including Chris, Helen, Nadia, and Simon as well as the host Crossfit Asia!

Comment #198 - Posted by: Dan at February 11, 2013 2:45 PM

19/145/ 5'8"
As rxd
10:25
3:37 off the row

Comment #199 - Posted by: Shawn K at February 11, 2013 2:48 PM

The level 1 training in Aromas was amazing. I had a great time learning from some of the best. Everyone was so nice and down to earth. I really liked watching the coaches workout at lunchtime. But, I think the best part was meeting an original Crossfitter: Sherry. I have seen videos of her on the main site when I started doing Crossfit and it was cool meeting an original. Add to that I did my training at the home of the original Games and it was a fantastic weekend. I would do this cert all over again.

Comment #200 - Posted by: Brandon J at February 11, 2013 2:49 PM

@ MajorDad- Thanks! It went well today. Not every day is like that.

You did great yourself. Keep on doing such a great job of representing us old guys.

Comment #201 - Posted by: Kevin C. (M/53/5'11"/175) at February 11, 2013 2:51 PM

To the King of Prussia Level One Crew:
Thank you for a fantastic weekend. It was so inspiring to be among passionate, dedicated CrossFitters who were willing to field my (many) questions. I intend to become a larger part of this community, so you will most certainly see me around!

With gratitude,
Jo

Comment #202 - Posted by: Jo Hsu at February 11, 2013 3:06 PM

Slow clap......thanks to level 1 cert staff in Melbourne, Dan, kimmy, Austin and Brett, had a lot of fun and learnt heaps.

Comment #203 - Posted by: Tim at February 11, 2013 3:07 PM

Thanks Crossfit Wasatch for hosting our CF-L1 cert. What wonderful teachers with Chris Spealler, Connor Martin, Zach Pine, Zach Forrest, Hollis and Rory. Great job crew! Really enjoyed meeting all of you and hope our paths cross again someday. Good luck in the open!!! Hope we all passed our tests!

Comment #204 - Posted by: Jacie Rose at February 11, 2013 3:08 PM

8:45 rx'd..... fun fire breather WOD

Comment #205 - Posted by: Antoinne M/37/190 at February 11, 2013 3:10 PM

8:56

Comment #206 - Posted by: Jason Rose at February 11, 2013 3:22 PM

M/48/5'5"/158
8:19 as rx'd

Comment #207 - Posted by: Rowan at February 11, 2013 3:29 PM

L1 @ KOP - one word... AWESOME!!! getting to go to this cert has been a long time coming for me, and I was thrilled to be there. The best part was, so were Chuck C and his crew- Austin, Mel, Maggie, ROB, Aimee, Anthony, and Dave. All were just as enthusiastic as I was to be there and be part of the Crossfit community. Thank You...Hell Yeah!!!

Comment #208 - Posted by: AimeeG at February 11, 2013 3:32 PM

sub'd 100 SDHP for row, rx'd the rest

6:11

Comment #209 - Posted by: Cory at February 11, 2013 3:33 PM

m/42/5'8"/180

100 SDHP 45lb
All else as Rx'd

13:05

Comment #210 - Posted by: Mike A. at February 11, 2013 3:34 PM

Great one!! Thanks

Comment #211 - Posted by: jorge at February 11, 2013 3:36 PM

6:54 RX'd

Comment #212 - Posted by: Faris at February 11, 2013 3:38 PM

m/39/5'-10"/163#

1. Jackie as rxd: 8:04

2. Shoulder repair surgery

3. Rest

Comment #213 - Posted by: Craig at February 11, 2013 3:39 PM

M/32/5'10/82kg

6:41 rx'd PR by 37 seconds

Pretty sure I could have gone sub 6:30 but tried to go unbroken on the pull ups and blew up and had to grind out the last 10 reps....next time!

Comment #214 - Posted by: Roly at February 11, 2013 4:02 PM

12.43
broken up
like me

Comment #215 - Posted by: Kyle A. at February 11, 2013 4:15 PM

Thanks Mike G. and the rest of the team at Decatur CrossFit. Awesome weekend!

Comment #216 - Posted by: Karen Pugh at February 11, 2013 4:20 PM

Big thank you to all the NYC CF L1 Cert team for this amazing week-end! Those guys are very knowledgeable, committed and share their passion with so much enthusiasm!

Comment #217 - Posted by: Sabine at February 11, 2013 4:23 PM

7:48 w/ a 35lb bar

Comment #218 - Posted by: abh f/27/5'5/130 at February 11, 2013 4:25 PM

Inspiring times all around. Hoping to give this a shot late tonight or tomorrow morning.

Comment #219 - Posted by: matt h at February 11, 2013 4:32 PM

m/42/155/5'7"

20kg sdhp

9:45

Comment #220 - Posted by: richmondtx at February 11, 2013 4:35 PM

10:38 vs
14:49 for 100 45lb sdlhp, thrusters, bar pull ups 7/28/11
16:13 for 100 45lb sdlhp, thrusters & swingset pull ups 5/2/11
11:30 w/ walk fr rower upstairs to weights/pull up bar downstairs 3/6/09

57 jumping jack warm up (age + 1)

Comment #221 - Posted by: kevin o at February 11, 2013 4:42 PM

7:16 RX'd

M/30/180/5'11"

Comment #222 - Posted by: Brad at February 11, 2013 4:44 PM

M/22/5'11"/183.2

9:02.5 RX'd

Comment #223 - Posted by: Miles Forks at February 11, 2013 4:44 PM

M/24/5'10"/171

row 1000m
50 pound easy curl bar thruster, 50 reps
30 kipping pul-ups

9:44

Comment #224 - Posted by: T. Swihart at February 11, 2013 4:44 PM

M/41/6'/180

7:44 RX'd

Comment #225 - Posted by: Joad at February 11, 2013 5:07 PM

Rx'd
7:14

Comment #226 - Posted by: phill 37deg21'41"N 118deg23'43"W at February 11, 2013 5:14 PM

25-25-25-25 SDHP
25-25 Thrusters
30 pull-ups
15:50

Comment #227 - Posted by: Chuck B 55/5'11"/165 at February 11, 2013 5:19 PM

11:44. Jackie always looks so easy on the screen.

3:40 on the row. Had to "run" up a flight of 30 stairs to do thrusters and pullups. Those stairs couldn't suck enough.

Comment #228 - Posted by: Rob M at February 11, 2013 5:27 PM

Old pr 18.15
New pr 13.43

Comment #229 - Posted by: sean snyder at February 11, 2013 5:32 PM

10:13

Comment #230 - Posted by: Ted at February 11, 2013 5:36 PM

10:44
Sdhp's. 100

Comment #231 - Posted by: Todd walters at February 11, 2013 5:47 PM

Level 1 at Cross Fit Charlotte was a blast! Can't wait to come back for more. The instructors were all awesome; have never had so much fun learning. Host Andy & CFC were awesome - loved the home (gym-) cooked paleo/zone meals.

Comment #232 - Posted by: Lindsay at February 11, 2013 5:48 PM

Subbed SDHPx100

10 minutes (last time was 12 minutes)

Comment #233 - Posted by: ScooteR at February 11, 2013 5:54 PM

M/40/220/6' 14:28
15 min elliptical warm up
Rowed 4 min no distance counter
Did kipping pull-ups Rx'd thrusters

Comment #234 - Posted by: Noah3 at February 11, 2013 6:06 PM

M/148lbs/5'7"/28

RX'd @9:50

Really wanted to get under 10mins :)

Comment #235 - Posted by: Geoff at February 11, 2013 6:19 PM

12:25 subbing sdhpl for row.

Comment #236 - Posted by: John at February 11, 2013 6:25 PM

Had a fantastic experience at CrossFit King of Prussia Level 1. Big thanks to Chuck, Mel, Maggie, Austin, Rob, Dave and Aimee! You guys are amazing athletes and incredible coaches. I learned so much and gained new enthusiasm for coaching. Thanks again!

Comment #237 - Posted by: Kristin at February 11, 2013 6:27 PM

M/33/5'6/168

14:12

Subbed SDHP for Rows

Comment #238 - Posted by: Aldo V. at February 11, 2013 6:28 PM

Subbed 100 SDHPs for rows and strict pull-ups.

13:00

Comment #239 - Posted by: vince_s at February 11, 2013 6:36 PM

Thanks to all the staff that ran the level 1 cert at crossfit strong this last weekend!! Learned a lot and had a blast doing it!

Comment #240 - Posted by: TJ at February 11, 2013 6:36 PM

7 flat as Rx'd. First time with rower

Row done at 2.50
Thrusters at 5.25

23/m/5'11"/175

Comment #241 - Posted by: Logan S at February 11, 2013 6:41 PM

7 flat as Rx'd

23/m/5'11"/175

Comment #242 - Posted by: Logan S at February 11, 2013 6:42 PM

15:36

Comment #243 - Posted by: Daniel Burritt at February 11, 2013 6:42 PM

Level 1 cert...KOP...HELLLL YEAHHH

Comment #244 - Posted by: Tyler Casey at February 11, 2013 6:44 PM

as rx'd

8:55

still was not able to the the thrusters unbroken - really have to get that next time!

Comment #245 - Posted by: Saam at February 11, 2013 7:05 PM

9.57 - first time doing Jackie
M/30/72

Comment #246 - Posted by: jbob at February 11, 2013 7:06 PM

6:27

Comment #247 - Posted by: steven hillan at February 11, 2013 7:09 PM

Subbed 100 SDHP(44#,20kg) for 1000m row

"Jackie"

100 SDHP(44#)
44 pound Thruster, 50 reps
30 pull-ups

13:44

Comment #248 - Posted by: Saganamooo at February 11, 2013 7:10 PM

Great weekend at the Okinawa L1 Certification. Thanks to Nadia, Chris, Simon, and Helen our rockstar trainers and Of course the bilingual wonder Otoya. Big thanks to Jamie and Keiko from CF Asia for hosting and the making sure we were all well fed !

Comment #249 - Posted by: Jeremy at February 11, 2013 7:16 PM

As rx'd
Matt 7:41
Seb 7:48
Brock did yesterday
135 155 165 185 205(1,f) 205(f)
Also practiced kipping hspu per Laurie G video, thank you for the excellent coaching, got it down and makes all the difference!!!

Comment #250 - Posted by: sebastian 44/178/6'2" at February 11, 2013 7:22 PM

M/25/6'3/185

"Jackie"- 11:54

My first workout after the Level 1 Trainers course at CrossFit Charlotte. I really enjoyed myself! Thank you once again to all of the trainers. It was well worth it!!

Also, anyone else who attended the course this weekend, I would like to wish you good luck in your training.

Comment #251 - Posted by: DerRon at February 11, 2013 7:50 PM

RX'd 13.07

Comment #252 - Posted by: stuieb at February 11, 2013 7:58 PM

Great WOD
1000 M row
95 lbs thrusters 50 reps
30 pull ups
Time: 11:25

Comment #253 - Posted by: Mini Amil at February 11, 2013 7:59 PM

Shout Out to the entire staff and attendees of the L1 course @ CrossFit Decatur GA this weekend. The course was amazing and I couldn't have asked for a more friendly, knowledgable and professional group of instructors!!

Comment #254 - Posted by: Brock C at February 11, 2013 8:05 PM

M/30/6'5"/220

6:29, rx

Thrusters used to be my biggest goat, but got them all unbroken. Now pullups are in the crosshairs!

Comment #255 - Posted by: JB at February 11, 2013 8:12 PM

5:38 as rx'd. PR by about 15 seconds.

Comment #256 - Posted by: Pat Sherwood at February 11, 2013 8:25 PM

M/28/5'8/155

9:46 - Pullups added quite a bit of time, shoulders and grip were shot.

Comment #257 - Posted by: David P at February 11, 2013 8:25 PM

6:14 Rx'd

Comment #258 - Posted by: MarcusG 32 5'9" 165# at February 11, 2013 8:44 PM

M/28/70"/180#
10:05
First "Jackie" ever. Lost 40-50 seconds from having to run back and forth across the gym from rower to barbell to pull-up bar.

Comment #259 - Posted by: Jason Duby at February 11, 2013 9:00 PM

f/45/130/5'2"

9:30

100 35#sdhp
30# thrusters
30 pull-ups

Comment #260 - Posted by: stephanie at February 11, 2013 9:11 PM

Thank you CrossfitAsia for hosting and awesome LI Cert!!! Nadia, Simon, Helzy & Chris- you guys were awesome.... cant wait to visit each of your boxes!!!

Comment #261 - Posted by: Jess Begs at February 11, 2013 9:17 PM

8:47 as rx'd
lost some time in transition, because all the bars were taken...lame.

Comment #262 - Posted by: MAGNUS M/27/5'8/160 at February 11, 2013 9:25 PM

M/58/200/6'0"
13:03 Rx

Comment #263 - Posted by: IronMikeMercury at February 11, 2013 9:30 PM

as rx'd been a while but 15:46

Comment #264 - Posted by: Thomas at February 11, 2013 9:30 PM

as rx'd 15:46

Comment #265 - Posted by: Thomas at February 11, 2013 9:33 PM

5:46

Comment #266 - Posted by: Heebs at February 11, 2013 9:34 PM

I attended the crossfit strong certification this last weekend. It was amazing. The coaches were great. I would like to know all their names and certificatoins if possible

Comment #267 - Posted by: ROB GRUPE at February 11, 2013 9:42 PM

sub'd sdhp for rowing

15minutes

Comment #268 - Posted by: TimC at February 11, 2013 9:55 PM

13:14

Arms still a little sore from pullups two days ago, the last 10 pullups took absurdly long, like 2-3 per minute, also had a few no reps near the end

Comment #269 - Posted by: stor at February 11, 2013 10:22 PM

I did it in 9:54. new to crossfit and super proud of myself.

Comment #270 - Posted by: Ray at February 11, 2013 10:46 PM

'Kiitos' Jami and the team who ran the CF Level 1 at Reebok CF Thames!! You guys are 'mahtava'!!!!

Comment #271 - Posted by: Melinda at February 11, 2013 11:04 PM

sorry its late. couldnt get on here really today

no rower machine so subbed SDHP

For time:
100 SDHP @ 45lb
RX 45lb Thruster
RX pullups (kipping)

9:40

Comment #272 - Posted by: Trey at February 11, 2013 11:18 PM

12:13 as Rx

Comment #273 - Posted by: JDawg at February 12, 2013 12:03 AM

9:55 - Subbed 2 laps of the block (approx 1600m) for row. Ring PU.

Comment #274 - Posted by: Harry King at February 12, 2013 12:44 AM

6:52
Went somewhat heavier, as I subbed 12kg dumbbell sdhp for row and 12kg dummbell thrusters for thrusters.

Comment #275 - Posted by: Mik at February 12, 2013 2:21 AM

9:43 rx

M/52/190lb

Comment #276 - Posted by: Mazz at February 12, 2013 3:43 AM

8.23 Rx'd (PR)

Comment #277 - Posted by: DPL at February 12, 2013 3:46 AM

10:06 Rx

Had to move from one end of the gym to the other because of the location of the equipment. That was really frustrating... Also, had to constantly move out of peoples because they didn't know how to go around.... But on a positive note, the workout kicked ass!!1

Comment #278 - Posted by: Nate at February 12, 2013 3:54 AM

M/21/6'1' 215lbs London

Time : 6:01

last time I did Jackie was 9:15

Comment #279 - Posted by: Jack at February 12, 2013 4:26 AM

M/31/152lbs
14.09

This seems horrible compared to the <7min posts

sigh

Comment #280 - Posted by: James at February 12, 2013 4:35 AM

wendler dl 345x15
8:48

Comment #281 - Posted by: jtoops 28/m/200 at February 12, 2013 4:46 AM

correction 8:38

Comment #282 - Posted by: jtoops 28/m/200 at February 12, 2013 4:47 AM

7:47
M/23/180lb

Comment #283 - Posted by: Butski at February 12, 2013 4:54 AM

7:49
M/33/220lb

Comment #284 - Posted by: Kilsh at February 12, 2013 4:56 AM

17:55 Sumos & 120# lat pulldowns

Comment #285 - Posted by: FP at February 12, 2013 5:14 AM

15.32

Comment #286 - Posted by: RowRow at February 12, 2013 5:26 AM

7:24 first time trying as PR. 4:05 off the rower. Did leg weight training before. Leg press, split squat, ext, and curls. FUN DAY,!! Spent...

Comment #287 - Posted by: Jacob/ridge at February 12, 2013 6:30 AM

M/30/5'9"/209

8:40 as Rx'd

Comment #288 - Posted by: Boggs at February 12, 2013 7:13 AM

Crossfit Strong seminar was off the charts! Staff was great. Can't wait to see them do Fran!

Comment #289 - Posted by: Nick Bertin at February 12, 2013 7:13 AM

8:29 at the hotel. For some reason, pull ups just weren't there. Took 3 sets.

Comment #290 - Posted by: BPemberton at February 12, 2013 7:17 AM

As Rx'd 9:59

Comment #291 - Posted by: preacherman at February 12, 2013 7:41 AM

Hi, new here. Just want to know what setting you put the rowing machine on for rows? Thanks guys.

Comment #292 - Posted by: Michael Allen at February 12, 2013 7:49 AM

43/m/185

sub'd 90lb seated rows (100 reps)
all else as r'd

5:25

Comment #293 - Posted by: JackM at February 12, 2013 7:52 AM

M/ 39/ 136 lbs/ 5'-6"
I did a different WOD last night:
I did 20 rounds of one the minute:
5 DL, 5 hang power clean & 5 PP all with dumbells at 60% of your bodyweight.
I used 40 lb dumbells for 80 lbs total (59%)
GREAT WOD. I was tired and full/ bloated.. I kind of wanted to stop after about 8 mintues.. did 12 then kept on going.
Tough only really on your head to keep on going and my grip a bit in the end.
I stretched out for a bit and then took a nice steam.

Comment #294 - Posted by: Anton at February 12, 2013 8:30 AM

@ #292 Michael Allen

Think of the C2 rower settings like the gears on a bicycle. Lots of easy pulls on a low setting or fewer hard pulls on a higher setting to cover the distance. Do what works best for you. For a 1K I like it on 7 or 8.

Semper Fi!

Comment #295 - Posted by: MajorDad at February 12, 2013 8:38 AM

Coach's Prep Course at Valley CrossFit was worth the time and money. Instructors were very cool, down to earth and knew their stuff. Got all my questions answered. Gym owner Mike was very helpful and open with ideas for those of us starting a new box. Great opportunity to talk to others in the same situation as well.
Thank you!

Comment #296 - Posted by: Peter Sandford at February 12, 2013 9:16 AM

7:35, but had a call at the 27 thruster mark, so had about 20 min. break. From past experience, I'm guessing would have been about another 30 sec. PR is 7:43. Just trying to get back after flu/bronchitis.

Comment #297 - Posted by: ScottMacArthur at February 12, 2013 9:39 AM

M/34/240
6:41 rx. First time doing Jackie with rower, next time I'll have a time to shot for

Comment #298 - Posted by: Jared at February 12, 2013 10:37 AM

9:40

Comment #299 - Posted by: myles456 at February 12, 2013 10:58 AM

8:06 (pr)

Comment #300 - Posted by: coyo at February 12, 2013 11:04 AM

Hi, I'm Italian! I'm a beginner!
Today, I try the WOD!
I've finished it in 8:08!

Comment #301 - Posted by: Andrea at February 12, 2013 11:49 AM

M/39/210

WOD as Rx'd 6:29 pr by :07

Gotta push the thrusters more next time!

Comment #302 - Posted by: Bob C at February 12, 2013 12:10 PM

jackie burpee, a day late:

1000m row, 50 45# thrusters, 30 burpees

9:45

(vs. 8:48 7.26.11)

w/u - Amundsen, 20-sec Samson, lunges, inchworms, 250m row, 5x 45# thrusters and burpees

c/d - 80#x2 farmers walk 50m, 2x35# rev curl, bs 4x115-135-155, 500m row 1:46

Comment #303 - Posted by: matt h at February 12, 2013 12:34 PM

31m/170#/L1
7:45 = Rx'd...first time I did it
Get thru the thrusters unbroken & you're golden

Comment #304 - Posted by: NeuNeu at February 12, 2013 1:03 PM

L1 cert at Crossfit strong was amazing!!! I wish I could go back and do it again just to take in all of the information that I didnt get the first time!! Great Staff and very knowledgable!!! Thank you for a great weekend!

Comment #305 - Posted by: Brandi Henderson at February 12, 2013 1:15 PM

Michael Allen: I set the rower on 10.

Comment #306 - Posted by: Jason Duby at February 12, 2013 1:51 PM

Completed as Rx'ed

Total time = 16:57

Comment #307 - Posted by: fosterww98 at February 12, 2013 2:02 PM

Sub 1k row for 100 SDHP 45#
Rest as Rx'ed
6:40

Comment #308 - Posted by: Leon R at February 12, 2013 2:24 PM

M/44/185

As rx'd:

7:36

That's 16 seconds slower than my PR, but given all the recent travel and missed workouts, I'll take it.

More better faster

Comment #309 - Posted by: Marty at February 12, 2013 2:28 PM

100 SDHP
Rest as RX'd
6:19

Comment #310 - Posted by: Firefit at February 12, 2013 2:32 PM

Crossfit Level One in Decatur was well worth the round trip from Bermuda! Thanks guys and gals for a great experience.

Comment #311 - Posted by: Henry at February 12, 2013 2:52 PM

11.16

Comment #312 - Posted by: wescampo at February 12, 2013 3:11 PM

8:30

Comment #313 - Posted by: stany at February 12, 2013 3:30 PM

8:34

Comment #314 - Posted by: Jeff at February 12, 2013 3:43 PM

6:39
100 pulls on hydraulic rower, Thrusters 30,10,10 PU unbroken

Comment #315 - Posted by: Jetté 43/M/5'11"/175 at February 12, 2013 3:44 PM


8:55

Comment #316 - Posted by: Kevin McClellan 51 at February 12, 2013 3:44 PM

CF Level 1 in Dallas was Awesome! Thanks to the staff for an incredible weekend.

Comment #317 - Posted by: Tyler Nesslbush at February 12, 2013 4:00 PM

M/43/5'8"/178

7:17 Rxd

...looking forward to being able to breathe again in an hour or so...Fran wheeze, anyone?

Comment #318 - Posted by: Jon Craig at February 12, 2013 4:02 PM

M/36/5'4"/146lbs
As RX'd
7:12 PR

Comment #319 - Posted by: Matt Burritt at February 12, 2013 4:09 PM

yep, i have the fran wheeze!
kelley 12:14 rx
cale 8:45 rx
molly 11:18 banded pullups
margy 12:26 banded pullups, 35#thrusters
rod 8:46 modified, working back from injury
ethan 10:22 15#DB's for thrusters

Comment #320 - Posted by: kelley f/47/5'3"/135 at February 12, 2013 4:54 PM

8:15
150 pulls on the rower, batteries were dead
all else rx

Comment #321 - Posted by: matt 38/m/5'10"/175 at February 12, 2013 5:13 PM

12:04
100 SDHP
pullup assisted

Comment #322 - Posted by: lucio1928,M/41/184cm/98kg at February 12, 2013 5:41 PM

10 minutes

M/32/5'8"/178

Comment #323 - Posted by: Arcticelf at February 12, 2013 6:08 PM

A big shout out and kudos to an awesome CFL1 training team of Camille, Denise, Spencer, James and that guy that won the '08 trail run Eric LOL You guys killed it and made it so much fun - fell back in love with CrossFit all over again! Thank you all for sharing your passion and spreading the real meaning of community!

Comment #324 - Posted by: Sarah B at February 12, 2013 6:13 PM

m/53/159
100 sdhps
50 45# thursters
30 pullups
14:28

Comment #325 - Posted by: DAVID LINGLE at February 12, 2013 6:18 PM

6:45

Comment #326 - Posted by: mlt at February 12, 2013 6:44 PM

Amazing coaches at the level 1 in Dallas!

Comment #327 - Posted by: Erin Bailey at February 12, 2013 7:47 PM

age 23 bw 170

7:45

push press instead of thruster

Comment #328 - Posted by: Chris S at February 12, 2013 7:56 PM

age 23 bw 170

7:45

push press instead of thruster

Comment #329 - Posted by: Chris S at February 12, 2013 7:56 PM

Jason 9:09 (45)
Amanda 9:10 (800m row/15 push press/g + sb)
Bubs 9:47 (15 – one arm/lg)
Murley 9:58 (35)
Megan 6:40 (460m run/15 – 235 reps/g – 15 reps)
Erin 6:45 (same as Megan)
Master P 10:47 (460m/15/g)
Katie 11:44 (15/b)
Mr. Wonsil 12:44 (45/sg)
Joyce 8:20 (460m/15 – 25 reps/ring)
Kyle 9:00 (460m/15/ring)
Crystal 9:30 (12k kb swing/g)
Amy ? (12k kb/sb)
Mama V 11:35 (15/g)
Sandi 12:33 (pvc/g)
Sim 12:00 (45/no pull-ups)

Comment #330 - Posted by: BFCC at February 12, 2013 7:57 PM

7:50 rx'd

Comment #331 - Posted by: Josh M/19/184lbs/5'6" at February 12, 2013 8:26 PM

14:50
3:56 row
50# thruster 20/16/14
pullups on edge of I beam 10/5/5/10
warmup 1.5 mi run on tm 11:36

Comment #332 - Posted by: john h 44/210 at February 12, 2013 9:29 PM

9:33

As rx'd

Comment #333 - Posted by: Brett (24/M/188cm/77kg) at February 12, 2013 11:19 PM

m/26/160
Sub SDHP 45#, 100 reps

9 min 35sec

Comment #334 - Posted by: D-Squared at February 12, 2013 11:47 PM

16:30. Was going ok until I had to do strict pull ups because the gym's pull up bar was too low, and I was low on energy by that point anyway.

Comment #335 - Posted by: Drewski at February 13, 2013 4:50 AM

Harder than you think. 12:51 and had to drop from 45lb to 35lb halfway through thrusters. Most important thing is pushing through and not listening to the voice in your head that tells you to stop.Success finds those who believe in themselves. Kudos to all!

Comment #336 - Posted by: krista at February 13, 2013 5:05 AM

jackie stats from logsitall

median all: 10:24

median women: 10:21

Top Women
[1] Kristan Clever 7:13 F Valley CrossFit
[2] nadia shatila 7:42 F
[3] Katie Heinrich 7:45 F K-State CrossFit
[4] Janey Schrock 7:49 F Crossfit Carmel
[5] ronda rockett 8:11 F crossfit new england

Full stats on logsitall.com/ranking

-bp

Comment #337 - Posted by: bill patton at February 13, 2013 7:48 AM

6:45

Comment #338 - Posted by: mlt at February 13, 2013 8:06 AM

13'28"

Comment #339 - Posted by: Lucas at February 13, 2013 9:56 AM

M/26/6'/248

14:53
1:50/500m row pace
thrusters as Rx'd, burned after rowing
counterbalanced PU's (130#)

Comment #340 - Posted by: BJK at February 13, 2013 11:32 AM

I just want to say that the boys at Reebok CrossFit Thames were awesome. I know that this word gets thrown around a lot these days but I do not use the word lightly. I especially liked that the trainers leading the course WODed during our lunch break...talk about commitment, passion and taking the lead...amazing example guys, especially Johnny who had a broken hand. I thoroughly enjoyed and benefited from the course and the trainers excellent teaching abilities and skills. CrossFit HQ commendation is in order for your trainers...give'em a pay rise.

Comment #341 - Posted by: Patrick at February 13, 2013 12:00 PM

02/12/2013

Sub'd Hammer pulldown(2x45's):

12:45

Comment #342 - Posted by: tommykrackcorn at February 13, 2013 12:23 PM

WOD as RX'd
9:59 at Ymca
then
50 Weighted Sit-Ups
Good Workout
Last time was 9:43

Comment #343 - Posted by: dyagg at February 13, 2013 12:45 PM

8:30 as Rx M/180/36

Comment #344 - Posted by: Craig hicks at February 13, 2013 7:56 PM

Level 1 at The Ranch was amazing. I only wish it was 2 weekends because I felt it ended too soon. There is so much to learn from Miranda, Justin, Gabe, Neal, & Jason. I felt like I hit the CrossFit superstar jackpot. Their warm and friendly approach to coaching is a credit to why CrossFit is so successful. I was truly inspired by the group and left the weekend wanting to kick some serious butt at CrossFit.

Comment #345 - Posted by: Melanie at February 13, 2013 8:38 PM

m/41/193

11:00 RX

At King Street. I'm not sure anything is worse than thrusters.

Comment #346 - Posted by: Scott Andresen at February 13, 2013 9:31 PM

8:57

Comment #347 - Posted by: texinma (m/44/5'7/150) at February 14, 2013 3:07 AM

F/42/5'6"/145

100 SDHP, 35#
35# thrusters

11:05

Comment #348 - Posted by: mom to five at February 14, 2013 5:18 AM

CFL1 - London Thames. Professional course with great atmosphere. My Crossfit increased thanks to you.

Comment #349 - Posted by: Miko at February 14, 2013 7:11 AM

9:18
Row - 3:38
Thrusters - 25/15/10
Pullups - 10/6/6/4/4

Comment #350 - Posted by: PW56 at February 14, 2013 7:31 AM

Awesome Weekend in Decatur Ga. Thanks to the staff and everyone else

Comment #351 - Posted by: K.W. at February 14, 2013 9:19 AM

Thanks to CrossFit Strong and Abi, Chas, Lance, Cherie and Matt for an awesome cert.

Comment #352 - Posted by: Vance at February 14, 2013 10:26 AM

17:42. 2 grey bands, stay.

Comment #353 - Posted by: Elliott Harding at February 14, 2013 2:16 PM

8:13 (PB)

Previous:
8:52

Ran out of time today and had to rush. Need to break the 8 min mark on this.

Comment #354 - Posted by: Dom H at February 14, 2013 2:33 PM

Amazing time at King of Prussia. Big shout out to all the trainers for knowing their shit and making it a great experience. Ready to train hard and coach hard!

Comment #355 - Posted by: Gilbert at February 14, 2013 3:48 PM

5:53

Comment #356 - Posted by: john carter at February 14, 2013 10:34 PM

subbed kettlebell SDHP's for row

11:37

Comment #357 - Posted by: Manchild at February 15, 2013 5:54 AM

As per
1000m-4:00
50 squat thrusts-45lbs-4:00
30-pullups- 9:44
Total-17:44
6'1"/33/230

Comment #358 - Posted by: DJC at February 15, 2013 6:05 AM

8:50

Comment #359 - Posted by: Tod 43/5'10/200 at February 15, 2013 8:00 AM

13:43

Comment #360 - Posted by: jt 5'10" m 175 39 at February 15, 2013 8:16 AM

Aromas L1 training team @ The Ranch was amazing. Meeting and learning with the best athletes was certainly the highlight of my crossfit life so far. Huge thank you's to Miranda, Justin, Wes, Gabe, Sherry, Neal, Jason, and everyone that attended. The staff and the attendees were all so friendly. A Huge thank you to Dave and Kenny for hosting and making the Fires that kept us warm.

Comment #361 - Posted by: Lawrence A at February 15, 2013 2:04 PM

LEVEL 1 AT THE CROSSFIT RANCH. TALK ABOUT A CROSSFITERS DREAM WEEKEND. TAKING YOUR LEVEL 1 WERE IT ALL STARTED, AND WITH SOME OF THE BIGGEST NAMES IN CROSSFIT. MIRANDA JUSTIN JASON NEAL GABE AND WES ARE ALL AWESOME TRAINERS. HIGH LITE HAD TO BE DOING FRAN AT THE RANCH WITH MUSIC BUMPING OUTTA MY CAR. WATCHING THESE STAR ATHLETES GET DOWN RIGHT IN FRONT OF ME WAS AN INSPIRATION LIKE NO OTHER. THANK YOU GUYS SO MUCH FOR GIVING ME THE PERFECT LEVEL 1 EXPERIENCE. I COULDN'T HAVE ASKED FOR MORE. GIANT THANKS TO THE CASTRO'S FOR LETTING US USE THE RANCH.

-AJ HEBERT

Comment #362 - Posted by: AJ at February 15, 2013 3:28 PM

F/51/5'6/120
13:40

Comment #363 - Posted by: D.S. at February 15, 2013 5:55 PM

CrossFit Decatur L1. Michael and Bethanie Giardina, Leah Polaski, Jenni Orr, Nicole Gordon, and John McLaughlin are amazing coaches. I wish I could have them coaching me in my wods everyday. Most amazing weekend! I learned so much about CrossFit and had a blast!

Comment #364 - Posted by: Jacqueline at February 15, 2013 9:22 PM

45# sdhp

9:33

Comment #365 - Posted by: Nick L at February 16, 2013 10:01 AM

13:39 as rx

Last time (Aug 2011) was 13:30

Comment #366 - Posted by: SF at February 16, 2013 2:35 PM

as rx'd
7:58PR

Comment #367 - Posted by: Bells at February 16, 2013 5:42 PM

11:47

Comment #368 - Posted by: pickle93 (m/42/6'/185) at February 18, 2013 12:29 PM

I'd rather have Lin Dans WC-final T-shirt!!!

Comment #369 - Posted by: Mikel Yellock at February 18, 2013 4:22 PM

7:08

sub 100 55# KB SDHP - ordering C2 for garage gym soon!!

Comment #370 - Posted by: MikeyPaul at February 18, 2013 7:19 PM

44/m/176cm/73kg

As rx'd

6:44 (last time 6:28 PR, before 6:54 and 7:01)

Unbroken, no rest between exercises. 3:46 row (last time 3:41), butterfly pull-ups.
Thrusters felt good, but obviously I could have done them faster.

Next time I'll set the pace boat at 1:50/500m (today was 1:55/500m)

Comment #371 - Posted by: Memuc at February 19, 2013 5:00 AM

44/m/176cm/73kg

As rx'd

6:44 (last time 6:28 PR, before 6:54 and 7:01)

Unbroken, no rest between exercises. 3:46 row (last time 3:41), butterfly pull-ups.
Thrusters felt good, but obviously I could have done them faster.

Next time I'll set the pace boat at 1:50/500m (today was 1:55/500m)

Comment #372 - Posted by: Memuc at February 19, 2013 5:00 AM

as rxd @ CFC

8:28 pr

Comment #373 - Posted by: ferb44 184# at February 19, 2013 7:23 AM

F/30/140
30lbs shdl ,100 reps
45 pound Thruster, 50 reps
30 pull-ups
Plus 30lbs dift, 100reps 17
24.40

Comment #374 - Posted by: Eve at February 19, 2013 5:33 PM

1st WOD! I am a teacher and have a weightlifting class and we have been trying to get in shape to start doing crossfit. We don't have a rower so we all subbed SDHP and our times were all under 20 minutes. I finished at 16:15 and the students all fell between my time and the 20 minute mark. The longest it took any of them was 19:30. We all did the full workout with the rows subbed. I was proud of my guys for finishing.

Comment #375 - Posted by: Nick at February 20, 2013 7:17 AM

15min strict pullups

Comment #376 - Posted by: Tim K m/28/170 at February 20, 2013 7:54 PM

11:40 asrx

Comment #377 - Posted by: Boo Boo F/147/5'8/24 at February 20, 2013 10:15 PM

m/30/180cm/74kg

8:47

Comment #378 - Posted by: ukr17 at February 21, 2013 12:18 AM

9:06 as rx'd (pr by 30 secs)

Comment #379 - Posted by: Ronnieboy M/50/5'9"/185 at February 21, 2013 4:39 PM

8:00
100 sdhp
Thrusters rxd
Pullups jumping

Comment #380 - Posted by: hollyhog at February 23, 2013 5:44 PM

m/39/5'9/179
CFWU-3. Superman. DU.
8:56
Disapp w/time overall. Off rower at 3:38, so on par there. Thrusters seemed better, little wider grip, more pauses at top instead of putting bar down. Put down at 25 & 40. PU prob the worst. Didn't go hard here. Still playing safe w/shoulder.
7/26/11:
8:29
PU not bad. Chalk helped. 17 to start.
4/30/11: 8:49
11/24/10: 8:15
Done w/rowing in 3:49
Thrusters 26,15,9
Pretty good job pushing on thrusters.
PU 16,8,6
3/6/09: 9:40

Comment #381 - Posted by: jrm at February 23, 2013 6:42 PM

7:35

Comment #382 - Posted by: Guti (M/185/28/6'1) at February 24, 2013 10:01 AM

9'42"

Comment #383 - Posted by: RAD at February 25, 2013 7:56 PM

936 rx (done 10 mins after the snatch/du wod that I missed from the other day)

M/25/73"/198

Comment #384 - Posted by: Mike A at February 26, 2013 8:07 AM

10:14

Comment #385 - Posted by: GU997/M/43/200#/5'10" at February 26, 2013 2:01 PM

M/33/5'7"/168
RX 7:00

Comment #386 - Posted by: Mark S. at February 27, 2013 5:25 AM

6:15 rx'd

Comment #387 - Posted by: buzz at February 27, 2013 8:58 AM

m/34/5'8"/175lb

6:09 as rx'd (40 sec PR!)

Comment #388 - Posted by: Adam Hamm at February 27, 2013 11:18 AM

Subbed 50# SDHPs for Row
Scaled 50# Thrusters
14:22

Comment #389 - Posted by: vic* at February 27, 2013 8:42 PM

2/14/2013
1000 meter row

45# Thrusters x 30, then dropped down to PVC for last 20

30 PULL UPS light jumping

16:24

Comment #390 - Posted by: Debi Harding at February 28, 2013 9:21 AM

8:53 PR!

Comment #391 - Posted by: Ukkrew at February 28, 2013 1:23 PM

8:45
Subbed 100 reps of 45lb SDHP for 1,000 M row

Comment #392 - Posted by: Justin-M/26/5'8"/205 at March 1, 2013 6:53 AM

52/m/186

10:21

Comment #393 - Posted by: denob at March 1, 2013 8:44 AM

M/41/5'11"/206

800m run.
50 thrusters @20kg.
30 beginner pullups.

13:32

8 unbroken ring dips (new PR).

Comment #394 - Posted by: José-Luis Morales at March 11, 2013 7:42 AM

neutral grip jumping pu

13:05

m/42/5'8/240

Comment #395 - Posted by: phat boi at March 14, 2013 1:00 AM

M/39/69"/180#

"Jackie" was my second WOD of the Day
1st WOD
4 Laps for time (525Meters, odd shape track here)
W/15 Pull-ups and 10 Toe-to-bar every lap
Time: 19:48

"Jackie" numbers;

Times:
Row 3:57
Thruster: 4:40 (My Worst exercise!)
Pull-ups: 1:23 (Grip fadded for some reason)

10:29 RX'd

Comment #396 - Posted by: Shawn L at April 26, 2013 11:43 AM

9:07, As RX'd

Comment #397 - Posted by: Dennis M/30/6'0/190 at June 15, 2013 4:24 PM

9:55 50 sdlhp + 500m row (forgot i had access to rower) rest as rx'd

8:26 - 05.08.11 pb with rowing m/c.
8:56 - 30.04.11 sub 100 sdlhp, kip pulls
11:56 - 24.11.10

Comment #398 - Posted by: zenoperegrinus at July 31, 2013 4:15 PM

CFWUx1
8:02 (-:15)

Comment #399 - Posted by: Doug at November 20, 2013 1:13 AM
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