February 11, 2013
1000 meter row
45 pound Thruster, 50 reps
Elisabeth Akinwale 6:32. Post time to comments.
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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
Great course at King of Prussia. Thanks for having us this weekend.
Who's the noob that didn't put up the crossfit colloseum cert picture!!!
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!
Sub for rowing? Don't have a row machine at the gym.
CFL1 in NYC was amazing! Thank you CF team for an awesome weekend!
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!!
CF Level 1 Cert, Decatur, GA.
Amazing seminar staff!
Thanks to everyone.
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 :)
@Jeremy -- I believe the sub is SDLHP at 10% of the row distance. 100 meter row = 100 SDLHP.
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
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 #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!
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.
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.
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
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!!!!!
@ # 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.
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.
CFL1 KOP Great time with great instructors. Very knowledgeable and patient. Would highly recommend to anyone involved in CrossFit.
Level 1 Seminar at Crossfit KOP was awesome and we couldn't have asked for better coaches.
I'm seriously thinking about going to one of Tony's courses.
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.
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!
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
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.
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.
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!
L1 cert at KOP was awesome! Staff was unbelievable. Great weekend. Face of Fran.
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.
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
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...
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.
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.
Where is the CrossFit Colosseum Cert Pic?
FANTASTIC weekend at Crossfit Fury in Goodyear,AZ great coach's, learned alot way exceeded my expectations.
Had a great time with Mike G and his staff in Decatur,Ga . We rocked!
Sumo Dead Lift High Pulls are the sub
Cross fit Level 1 Decatur, Georgia, We rocked!
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.
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.
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!!
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!
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...
Dallas Strong L1, the crew was awesome!
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.
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.
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.
As Rx'd: 16' (4:04 rowing split)
M/29/166/Sea Level/11 Feb 13
Awesome L1 this weekend at CrossFit Decatur with Mike G. and crew. This course was priceless and what an awesome environment to WOD in!
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*
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.
Crossfit Strong! Amazing staff !
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!
Awesome Crossfit Kids course at Brisbane, Australia. CrossFit HQ's training team are the best!
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.
so if im doing Sdhp instead of 1000 meter row , how many reps should i do? is 100 correct?
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 !
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!!!
Used blue band for PU
Mike G and team....awesome! Thanks for a great weekend and great learning expierence! You guys rocked it!
Awesome weekend at CFB with the CFK staff; Erik, Jon and Keegan.
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.
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
#58 William - Yes, you are correct. i did i this afternoon and it kills!
My time was 19:57
Amazing weekend learning CFK at CF Brisbane :)
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.
Who's cool? We're cool! CrossFit Kids was awesome and the staff were great!
3:56 off the rower..
M43 / 6'0" / 180
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.
Pull-ups on Gravitron w/ 45# assist
PB @12: All is well. Thanks.
15:04 - sumo high pulls
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
AWSOME time at Crossfit Strong Cert!! Big thanks to the staff, the box, and Gia!!
9.51 as rxd.
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.
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.
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.:)
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!
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
REFERENCE: "The New Girls" in CrossFit Journal Issue 27, November 2004.
12:21 as rx'd, 2:00.4 row split
last done 121009: 14:20 w/ SDHP
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!
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 :)
Subbed 100 SDHP (45#) for the row:
Pull-ups were a hot mess.
#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.
M 21/185 lb/ 5'11"
50 lb thrusters sucked
But rowing only took 4:08
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.
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!
awesome L1 course at CF Strong in Dallas, TX! all-star crew and a really amazing weekend of learning! thank you guys!
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!!!!!!
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.
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!
M/ 28/190 lb/ 5'8"
As rx'd=14:05 (first time for "Jackie")
Took the most time on pullups.
@ #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!!
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.
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...
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!
M /80 kg/1.73 mts/ 29 years
7:20" as Rx
Enjoying the new rower
PB by 1 sec
(1000 meter row in 3:42.6)
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!
Then makeup Friday 130208: 2 Rounds DU's/95# to overhead/T2B:
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.
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!!
Level 1 Cert Training at Decatur GA. Seminar was 1st rate and staff was amazing and inspiring. Nice job to all.
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!
CF L1 class in Charlotte, NC was awsome! Thanks to all the great coaches for making it great!
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!
8:13 Rx (new PR)
retired army 1SG
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!
Thanks for the great instruction at Crossfit KOP this weekend!
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.
Exhausted mentally and physically, but for all the right reasons! Thanks to the instructors at the Decater, Ga Level 1 Cert...had a blast!
On my way to single digit PR... knocked over 2 mins off my best so far.
12:31 as rx'd; new PR
100 SDHPs at 45# for row, everything else Rx'd.
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)
Amazing group of trainers and classmates @The Ranch! Thank you all! Justin, Miranda, Wes, Gabe, Sherry, Jason, and Neal, in one word: aaahhhhhhmazing.
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!!!
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!
100, 45# SDHP for row - Shew! Those Pull-ups got sloppy at the end... own your no-reps!
Power clean and jerk
Todays WOD after PCJ
9:20, as Rx'ed. PR
Beat previous best by 4 seconds.
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.
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!)
First time for this one.
9'44" w/ Jumping Pull-ups
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
Posted by Pacers at February 11, 2013 10:32 AM
Nice work guys, wow!
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
Great level 1 course at KOP CrossFit, Thank you to all the coaches who instructed us.
Awesome weekend at the Decatur GA Level one cert!
Thank you all for your instruction, it exceeded my expectations!
CF Level 1 in NYC was excellent!!! The trainers were all fantastic, had great enthusiasm and learned so much!! Thanks for a great weekend!
Thank you to all the staff for a great L1 course at CF Strong this wknd!
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!
Subbed 100 SDHP at 45 lbs, rest as RX'ed
m/49/185/5'10.5 (that's right, I'm counting the 1/2 inch)
pr in the row (4:21), but the Thrusters and PUs were wicked hawwwd.
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.
Felt awful afterwards.
If you didn't have those stairs to deal with, you would have broken 9 minutes. Outstanding time.
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!)
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.
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.
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
11:26 rx pr - kip disappeared
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.
45# thruster, 50 reps
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. . .)
8:48 as rx'd (3:48 for rowing)
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
8:48 as rx'd (3:48 for rowing)
@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
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!!
mentally wasn't in it today - upset stomach all morning plus someone in the gym stank.
sub'd 100 SDHP for row
50lb Slam Ball Thrusters, 50 reps
Enjoying my new Concept 2
Slam Ball Thrusters, where a battle
No good place to kip nor butterfly my pull ups.. That was a bommer.
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!
Started w/ deadlifts (wendler 5/3/1 template)
Then Jackie rx'd:
Transition times in gym hurt overall time.
8:20 RX - my first "Jackie" ever.
8'20"...my 6yo asked me if everything was OK after finding me gasping for breath on the ground afterwards!
Did this one friday
3:19 for the 1000m row. Pull ups killed me
50 SDHP 12#
20 Thruster 12#
20 Beginner Chinups
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.
101124 - 8:52 (subbed 100 45lb. SDHP)
090306 - 9:32 (subbed 100 45lb. SDHP)
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!
3:37 off the row
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.
@ 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.
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!
Slow clap......thanks to level 1 cert staff in Melbourne, Dan, kimmy, Austin and Brett, had a lot of fun and learnt heaps.
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!
8:45 rx'd..... fun fire breather WOD
8:19 as rx'd
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!!!
sub'd 100 SDHP for row, rx'd the rest
100 SDHP 45lb
All else as Rx'd
1. Jackie as rxd: 8:04
2. Shoulder repair surgery
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!
Thanks Mike G. and the rest of the team at Decatur CrossFit. Awesome weekend!
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!
Inspiring times all around. Hoping to give this a shot late tonight or tomorrow morning.
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)
50 pound easy curl bar thruster, 50 reps
30 kipping pul-ups
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.
Old pr 18.15
New pr 13.43
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.
10 minutes (last time was 12 minutes)
15 min elliptical warm up
Rowed 4 min no distance counter
Did kipping pull-ups Rx'd thrusters
Really wanted to get under 10mins :)
12:25 subbing sdhpl for row.
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!
Subbed SDHP for Rows
Subbed 100 SDHPs for rows and strict pull-ups.
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!
7 flat as Rx'd. First time with rower
Row done at 2.50
Thrusters at 5.25
7 flat as Rx'd
Level 1 cert...KOP...HELLLL YEAHHH
still was not able to the the thrusters unbroken - really have to get that next time!
9.57 - first time doing Jackie
Subbed 100 SDHP(44#,20kg) for 1000m row
44 pound Thruster, 50 reps
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 !
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!!!
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.
1000 M row
95 lbs thrusters 50 reps
30 pull ups
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!!
Thrusters used to be my biggest goat, but got them all unbroken. Now pullups are in the crosshairs!
5:38 as rx'd. PR by about 15 seconds.
9:46 - Pullups added quite a bit of time, shoulders and grip were shot.
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.
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!!!
8:47 as rx'd
lost some time in transition, because all the bars were taken...lame.
as rx'd been a while but 15:46
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
sub'd sdhp for rowing
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
I did it in 9:54. new to crossfit and super proud of myself.
'Kiitos' Jami and the team who ran the CF Level 1 at Reebok CF Thames!! You guys are 'mahtava'!!!!
sorry its late. couldnt get on here really today
no rower machine so subbed SDHP
100 SDHP @ 45lb
RX 45lb Thruster
RX pullups (kipping)
9:55 - Subbed 2 laps of the block (approx 1600m) for row. Ring PU.
Went somewhat heavier, as I subbed 12kg dumbbell sdhp for row and 12kg dummbell thrusters for thrusters.
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
M/21/6'1' 215lbs London
Time : 6:01
last time I did Jackie was 9:15
This seems horrible compared to the <7min posts
17:55 Sumos & 120# lat pulldowns
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...
8:40 as Rx'd
Crossfit Strong seminar was off the charts! Staff was great. Can't wait to see them do Fran!
8:29 at the hotel. For some reason, pull ups just weren't there. Took 3 sets.
Hi, new here. Just want to know what setting you put the rowing machine on for rows? Thanks guys.
sub'd 90lb seated rows (100 reps)
all else as r'd
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.
@ #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.
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.
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.
6:41 rx. First time doing Jackie with rower, next time I'll have a time to shot for
Hi, I'm Italian! I'm a beginner!
Today, I try the WOD!
I've finished it in 8:08!
WOD as Rx'd 6:29 pr by :07
Gotta push the thrusters more next time!
jackie burpee, a day late:
1000m row, 50 45# thrusters, 30 burpees
(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
7:45 = Rx'd...first time I did it
Get thru the thrusters unbroken & you're golden
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!
Michael Allen: I set the rower on 10.
Completed as Rx'ed
Total time = 16:57
Sub 1k row for 100 SDHP 45#
Rest as Rx'ed
That's 16 seconds slower than my PR, but given all the recent travel and missed workouts, I'll take it.
More better faster
Rest as RX'd
Crossfit Level One in Decatur was well worth the round trip from Bermuda! Thanks guys and gals for a great experience.
100 pulls on hydraulic rower, Thrusters 30,10,10 PU unbroken
CF Level 1 in Dallas was Awesome! Thanks to the staff for an incredible weekend.
...looking forward to being able to breathe again in an hour or so...Fran wheeze, anyone?
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
150 pulls on the rower, batteries were dead
all else rx
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!
50 45# thursters
Amazing coaches at the level 1 in Dallas!
age 23 bw 170
push press instead of thruster
age 23 bw 170
push press instead of thruster
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)
50# thruster 20/16/14
pullups on edge of I beam 10/5/5/10
warmup 1.5 mi run on tm 11:36
Sub SDHP 45#, 100 reps
9 min 35sec
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.
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!
jackie stats from logsitall
median all: 10:24
median women: 10:21
 Kristan Clever 7:13 F Valley CrossFit
 nadia shatila 7:42 F
 Katie Heinrich 7:45 F K-State CrossFit
 Janey Schrock 7:49 F Crossfit Carmel
 ronda rockett 8:11 F crossfit new england
Full stats on logsitall.com/ranking
1:50/500m row pace
thrusters as Rx'd, burned after rowing
counterbalanced PU's (130#)
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.
Sub'd Hammer pulldown(2x45's):
WOD as RX'd
9:59 at Ymca
50 Weighted Sit-Ups
Last time was 9:43
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.
At King Street. I'm not sure anything is worse than thrusters.
100 SDHP, 35#
CFL1 - London Thames. Professional course with great atmosphere. My Crossfit increased thanks to you.
Row - 3:38
Thrusters - 25/15/10
Pullups - 10/6/6/4/4
Awesome Weekend in Decatur Ga. Thanks to the staff and everyone else
Thanks to CrossFit Strong and Abi, Chas, Lance, Cherie and Matt for an awesome cert.
17:42. 2 grey bands, stay.
Ran out of time today and had to rush. Need to break the 8 min mark on this.
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!
subbed kettlebell SDHP's for row
50 squat thrusts-45lbs-4:00
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.
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.
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!
13:39 as rx
Last time (Aug 2011) was 13:30
I'd rather have Lin Dans WC-final T-shirt!!!
sub 100 55# KB SDHP - ordering C2 for garage gym soon!!
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)
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)
30lbs shdl ,100 reps
45 pound Thruster, 50 reps
Plus 30lbs dift, 100reps 17
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.
9:06 as rx'd (pr by 30 secs)
CFWU-3. Superman. DU.
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.
PU not bad. Chalk helped. 17 to start.
Done w/rowing in 3:49
Pretty good job pushing on thrusters.
936 rx (done 10 mins after the snatch/du wod that I missed from the other day)
6:09 as rx'd (40 sec PR!)
Subbed 50# SDHPs for Row
Scaled 50# Thrusters
1000 meter row
45# Thrusters x 30, then dropped down to PVC for last 20
30 PULL UPS light jumping
Subbed 100 reps of 45lb SDHP for 1,000 M row
50 thrusters @20kg.
30 beginner pullups.
8 unbroken ring dips (new PR).
neutral grip jumping pu
"Jackie" was my second WOD of the Day
4 Laps for time (525Meters, odd shape track here)
W/15 Pull-ups and 10 Toe-to-bar every lap
Thruster: 4:40 (My Worst exercise!)
Pull-ups: 1:23 (Grip fadded for some reason)
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