Feb 28th, 2011

Category: CrossFit


As much as we missed you all, our level 2 prep course was awesome. I am sad that it is over. To sum it up, the weekend consisted of drilling the different points of performance and analyzing programming strategies. Using some of the coaching strategies and cues will allow us to improve the movement and performance of all of you wonderful athletes. The programming piece was very valuable as well, you might notice some helpful differences going forward.

In other news, I got my first muscle-up! At the beginning of the month I set a 1 month goal to get my muscle-up. I had 1 day left and I had to get it!! During the 5 minute bathroom breaks I kept wandering over to the rings and practicing my kip and transition. At the very end of the certification we worked up to a 2 rep max clean and jerk. After I was finished I walked over to the rings, and on the 3rd try I got it! Since it was right after the seminar ended everyone from the level 2 were all standing around and all screamed and cheered when I pressed it out. Definitely one of my proudest CrossFit moments. Did you all achieve your one month goals? If not, you should give yourself another month, keep trying…you will get there. If you haven’t established any goals for yourself you should! It really works.

90 Hollow Rocks

5 Rounds
12 Deadlifts (155,105)
9 Hang Power Cleans (155,105)
6 Push-Jerks (155,105)

Level 2 (115,80)
Level 1 (95, 65)


  1. Great Read 03/29/2011 at 5:13 pm

    Interesting Read…

    […]some other related resources on the web that are worth viewing on this subject include[…]…

  2. Allison 02/28/2011 at 3:11 pm

    Beyond impressive everyone!

  3. Alec 02/28/2011 at 2:39 pm

    Congrats Amy, Ali, Lulu, and everyone else who has been hitting or getting close to their goals! I think it’s Robb Wolf who had the quote – “It’s almost like this whole paleo and Crossfit thing really works!”

    New one month goal: Back squat 300×5. I did sets of 285×5 the other day so I’m thinking I can rip through this one.

  4. Michelle 02/28/2011 at 3:29 am

    I’m not sure I can survive DT. : / Yikes is right!

    My one month goal for March: ring dips

  5. Lucia 02/28/2011 at 3:27 am

    Great job Amy!!! I’m happy to say that I exceeded my 1 month goal of 3 unassisted pull-ups – I did 4 on Saturday 😉 Not much, but I’m getting there!

  6. Ali 02/28/2011 at 2:40 am

    Yay Amy! Thanks for the shout out. love seeing thosecheck markson the goal board for everyone!
    My one day goal: survive DT as RXd! yikes

  7. Porter 02/28/2011 at 2:25 am

    Yeah, Amy!!!! Big ups!!!

  8. Amy 02/28/2011 at 1:59 am

    Just in case you all didn’t hear, Ali got her first MU a week and a half ago. Pretty fricken badass for someone who has been crossfitting for less than 6 months. I am also incredibly impressed by all of the guys who have been whipping out muscle-ups lately, to mention a few: Phil H, Nick, Sean, Jeff, Jason, Alex, Joe, Seth…and the list goes on. You guys rock!

  9. James S. 02/28/2011 at 1:54 am

    Amy congrats!!!

  10. Kristen 02/28/2011 at 1:53 am

    yess congrats amy!!

  11. JWaugh 02/28/2011 at 1:50 am

    Awesome job Ame, your an inspiration!!

  12. Michelle 02/28/2011 at 1:50 am

    Congrats Amy! So awesome!

  13. Goose 02/28/2011 at 1:47 am

    Quick comment, website stalker. I was there to witness the muscle up, it was supersweet! Congrats Ferro.

  14. Jaime 02/28/2011 at 1:43 am

    Yayyyy Amy that’s awesome!!! Woowoooo!