Tuesday, March 30, 2010


  1. Mrs. F | March 30, 2010 at 10:46 am

    Hey crew- The WV,VA&DC Sectional Wrap up is up on the games site this a.m.:

  2. coach | March 30, 2010 at 10:53 am

    Sakar P.: 27:39 (sub: jump-stretch pull-up, red)
    Erin K.: 20:11
    Erez Y.: 21:33
    Kristie K.: 24:06 (sub: jump-stretch pull-up, blue)
    Keena S.: 23:58 (sub: jump-stretch pull-up, green)
    Tamra F.: 22:30 (sub: jump-stretch pull-up, red)
    Shana S.: 20:40 (sub: jump-stretch pull-up, blue)
    Beth F.: 31:22 (sub: jump-stretch pull-up, green)
    Kris C.: 31:08 (sub: jump-stretch pull-up, red)
    Kim H.: 25:01 (sub: 2x bodyrow)
    Derek B.: 23:11 (sub: jump-stretch pull-up, blue)
    Charles H.: 16:45
    Ravi S.: 23:54
    Scott D.: 23:42
    Neil A.: 18:40
    Josh M.: 17:21
    Katie M.: 23:18 (sub: jump-stretch pull-up, green)
    Robbie S.: 27:54
    Jessy C.: 29:10
    Jessica H.: 19:34
    Jen M.: 27:42 (sub: jump-stretch pull-up, red)
    Sean M.: 26:55
    Fernanda G.: 15:51 (sub: jump-stretch pull-up, green; 2 rounds)
    Brian T.: 19:03 (14-lbs.; sub: jump-stretch pull-up, blue; 2 rounds)
    Christine S.: 27:28
    John S.: 25:57
    Jeff W.: 22:57
    Kevin C.: 30:00 (sub: jump-stretch pull-up, red)
    Bill G.: 26:40
    Dave R.: 14:13
    Sean F.: 20:59
    Johnny A.: 21:18 (sub: jump-stretch pull-up, green)
    Ted K.: 18:54 (sub: squat)
    Lisa C.: 18:02 (sub: 250m single-leg row, slam, jump-stretch pull-up, red)
    Travis O.: 29:15 (sub: jump-stretch pull-up, red)
    Joanna L.: 24:42 (sub: jump-stretch pull-up, blue)
    Adam H.: 25:48
    Kyle F.: 27:38
    Jason H.: 18:07
    Sara D.: 26:09 (sub: jump-stretch pull-up, green)
    Ricky B.: 17:09
    Ivy F.: 26:31 (sub: 2x bodyrow)
    Adam C.: 17:50
    Josh O.: 27:46 (sub: jump-stretch pull-up, red)
    Amy S.: 15:56 (sub: squat, jump-stretch pull-up, blue; 2 rounds)
    Sue R.: 20:43 (10-lbs.; sub: jump-stretch pull-up, green; 2 rounds)
    Christy P.: 18:40 (20-lbs.; sub: 10-ft. target, ctb pull-up)
    Daniel B.: 23:16 (sub: jump-stretch pull-up, red)
    Meghan M.: 18:26 (sub: 10-ft. target)
    Teal B.: 22:14 (sub: jump-stretch pull-up, green)
    Wayne C.: 21:33
    Antonio G.: 19:04
    Leota B.: 26:46 (sub: jump-stretch pull-up, green)
    Dave S.: 22:27 (sub: jump-stretch pull-up, red)
    Susanna B.: 24:11 (sub: 2x bodyrow)
    Syed Q.: 12:25 (sub: 1/2x row, squat, 1x bodyrow; 2 rounds)

    • coach | March 30, 2010 at 4:09 pm

      Notes for today:
      -floating wall ball substitution: thruster with 20/15-lb. dumbbells
      -floating row substitution: sdhp @ 45-lbs.

  3. Tank | March 30, 2010 at 1:50 pm

    Jen and i signed up for the CrossFit level 1 certification on june 12/13 at CrossFit Reston. Here is the link if anyone else wants to join us.


    These certifications seem to fill up fast, so don’t wait too long if you are interested.


  4. dickson6am | March 30, 2010 at 4:44 pm

    Mike D: 22:29 (sub:thruster with 20-lb. dumbbells)

    No medicine balls where I am at. Even if there were, the ceiling was like 8 ft tall and I couldn’t have used them. Took a dip in the hotel pool afterwards, which was sweet.


    That class is $1,000! I’m not saying I don’t walk around with that in my back pocket but I am just wondering what the benefits to a level 1 cert are. Thoughts anyone?

    • Rob | March 30, 2010 at 4:56 pm

      It is expensive, isn’t it? I took the Level I cert a while ago. It’s two pretty full days that cover a little bit of everything. From the mechanics of the lifts, to nutrition, to programming theory, and everything in between. The classes are taught by a rotating group of instructors. You will have several workouts over the course of the weekend as well.

      I thought it was worth it, but we had Coach Glassman there. He gave some of the instruction on the first day, followed by a two hour Q&A on the second day. It was very interesting just to see him in person and find out what he’s like. But he does not attend all (or even most) of the certs. So it’s kind of luck of the draw.

      I’d be interested the thoughts of others who have attended a cert.

  5. Mrs. F | March 30, 2010 at 5:39 pm

    Dan bet me a $1000 I couldn’t do a pull up into a muscle up on the bar. So, I told him I will do it and I will use the money for a crossfit cert. Timely. Timely indeed.

  6. mikeheartspullups | March 30, 2010 at 6:25 pm

    To all the sectional competitors: big CONGRATS on representing us well and remaining on your feet at the end of every workout. I’m so sorry I couldn’t be there to cheer (Cait and I were out of the country), but I just wanted to congratulate you all on what sounds like terrific performances and sportsmanship. And special congrats to Meg, Mel, Dave, and Christy!!!


Leave a reply

Your email address will not be published. Required fields are marked *