Wednesdays Open WOD 11.6

Crossfit WOD 11.6:

As Many Reps as Possible in 7 Minutes
3 thrusters 100/70
3 chest to bar pullups

6 thrusters
6 chest to bar pullups

9 thrusters
9 chest to bar pullups

12 thrusters
12 chest to bar pullups

15, 18, 21….. and so on


Fay 44 reps completed
Lori 55
Myron 64
Chad 66
Ross 76
Shawn M. 81
Andy 46
Shawn F. 51
Steve B. 64
Ryan 63 105 lbs


Alana 44
David 33
Karl 45
Meg 54
Susanne 63
Angelica 44
Kryssy 49
Jose 69
Lisa 54
Jon 76
Keith 75
Taryn 54
Sidia 56
Ced 45
Keisha 36

Tuesdays WOD


3 rounds for time
200 meter run
15 kettlebell swings (heavy as you feel comfortable)
20 squats
25 situps

70 lbs KB
Garrett 8:31
Shawn M. 7:53
Joey 8:11
Chad 8:14

53 lb KB
Steve 9:27
Ross 7:42
John 11:47
Jacob 9:34
Kevin 7:31

44 lb KB
Lori 8:41
April 14:12
Jerry 15:11
David 12:35

35 lb KB
Fay 8:26
Meg 9:35
Taryn 11:03 (nice work moving up in weight)
Radhika 9:57

26 lb KB
Angelica 12:49
Alyssa 9:01

18 lb KB
Kyle 8:54

Mondays WOD


One the minute every minute do:

3 Deadlifts 185/115 lbs
6 pushups
9 box jumps 24/20

If you fail to finish the reps above within the minute sit out next minute and then continue.


Lori 0 (sat out no rounds/finished all 20 rounds as prescribed)
Fay 0
Shawn M. 0 (1/2 WOD)
Kevin N. 0
Garrett 0
Ross 0
Sidia 1 (did not complete reps o 1 round/rested 1 round)
Shawn F. 0 225 lbs
Neey 5
James 3 (6 rounds in 20 lb vest)
Chad 0
Steve 2
Jeff 5
Jacob 3
Jen 1
Tiffany 0
Ced 7
Tammeka 0
Teneric 0 225 lbs


Alana 3
David W. 6
JT 4
Jon 2
Renee 0
Lisa 2
Taylor 4
Nicole 0
Jody 0
Kyle 5
Keith 1
Claudia 3
Jerry 4
Kevin W. 3
Meg 0
Radhika 1

Level 1 Syndrome

Good writeup about getting your level 1 cert.   I thought this was very insightful and exactly something I struggled with upon my certification. Shawn M.

There are CF Level 1 tests every weekend.  Read that again.  Every weekend, and the certs are packed.  50-80 people get certified every weekend as CrossFit Level 1  coaches/trainers/instructors.  And this is freaking awesome.

When I went for my L1 cert in 2008 I was awestruck.  I had been a “certified” trainer since 2004 (some bullshit $100 cert from the internet) and been a “real-certified” trainer since 2006 (real cert, real test, real full-time job as a trainer).  When I went to workshops as a trainer all the really knowledgable folks looked like they had never seen the inside of gym.  They were merely academics, lab coat nerd types with no muscle and way too much fat.

So imagine going to a cert where the knowledgeable folks can deadlift 400+lbs and bang out 20+ pullups and crush 400m runs like a high school track star.  Nerds that blend the booksmart into a way you can understand it, and  a way you can better relay it to the general population.  You immediately fall in love with such a program.  They welcome your questions, no matter how stupid (don’t be a pussy and say they were mean if they made fun of your question with an anwser Rip style).  And they “make you” workout on BOTH days of the cert!  Freaking cool right?

But many  people walk away from this with a huge ego (while instead they should feel humbled).  They immediately go back home and tell everyone at their gym/home/church how dumb everything they are doing is dumb.  That only the 9 foundational moves of CF are the only functional things around.  But remember what they say at the L1, that it is a survey course (“an inch deep and a mile wide”).  Imagine how annoying some college kids are who just finished their first semester and took a philosophy 101 class and proceed to tell you about Plato’s Cave orNietzsche.

Same shit here.  Get some life experience or a philosophy major before you spout off at the mouth about Kierkegaard or Ayn Rand.  Get some coaching experience before you tell me that battle ropes, atlas stones, or assistance exercises are “not functional”.

A L1 cert is not the end all be all of fitness certs.  It is a starting point.  It doesn’t mean you should have your grandma do “Fran” as Rx’d. It doesn’t mean necessarily that you are qualified to judge out of the ordinary movements at CrossFit competitions.

According to Gladwell, you need a minimum 10,000 hours of work in your field before you are an expert.  So your 2-day 8 hour a day cert doesn’t make you an expert.  Don’t act like one.  As CFers we should be the MOST open to new ideas and things that can help us in our fitness journey.  You want to increase your expertise? Find a coach who knows more than you about: programming, powerlifting, strongman, olympic lifting, gymnastics, running, or crossfit in general and learn from them.  Be willing to pay up to take certs from them, or if you are lucky, be within an hour driving distance and go up there every few months to learn.  This will help you alleviate level 1 syndrome.

I have seen alot of Level 1 syndrome happen.  It can lead to both awful over-coaching and total butchering of competition reps (both too lenient and over the top form-nazism due to lack of understanding of basic human anatomy).  Just because you got your Level 1 it doesn’t mean you are automatically better at CrossFit.  It doesn’t make you an expert on the deadlift, on full depth of a 1 arm kettlebell squat, or automatically put 20 lbs. on your jerk.

What it does is this:  starts you on a journey to a better understanding of the fitness we are all chasing and allow you to put your own personal spin on what CrossFit is.

Jesus WOD


14 rounds

10 deadlifts 95/65

10 squat cleans

10 push press

50 feet of lunges

After rounds 3-7-9 do 7 turkish get-ups 53/35 lbs

Rx’d and Finished (incredible)

Lanae 1:29:18 Rx’d

Tiffany 1:43:54 Rx’d

Garrett 1:32:04 Rx’d

Corbin 1:31:18 Rx’d

Modified Weight or Rounds

David W. 7 rounds

Taylor 5

David 5 + 20

Teneric 6

Myron 4

Torie 4

Kryssy 5

Kevin 7

Shawn F. 7 rx’d weight

Tammeka 6 + 10

Sidia 9 rx’d weight

Jody 9

Neey 7

Jill 7

Chad 7

Ryan 7

Andy 7 + 10

Taryn 5 + 18

April 7

Jerry 5

Sue 7 + 10

Karl 10

Kevin 5