081117 MONDAY


Bryan (aka “Hardway”) went to his level I CrossFit certification this weekend (make sure you congratulate him and ask about his experience).


Overhead Squat

5, 5, 5, 5, 5

Post loads to comments.

Annie and Nicole discuss Overhead Squats:

Nicole Carrol talks about her 15 OHS with bodyweight:


Article from Malcom Gladwell:

The Uses of Adversity

. . .At sixteen, he made a visit to Wall Street, keeping an eye out for a “nice-looking, tall building,” as he later recalled. He picked 43 Exchange Place, where he started at the top floor and worked his way down, asking at every office, “Want a boy?” By the end of the day, he had reached the third-floor offices of a small brokerage house. There were no openings. He returned to the brokerage house the next morning. He lied that he was told to come back, and bluffed himself into a job assisting the janitor, for three dollars a week. The small brokerage house was Goldman Sachs. . .

Read entire article here.

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  • Mark L.

    Congrats Bryan! Welcome to the club. Glad to see another guy who transmits on VHF/UHF well equiped to teach at The Shed.

  • luca z.

    Well done Bryan, congratulations

  • Bryan Stornetta

    Nice job Bryan!

  • sakura


    Sent the pics to Craig. =] Nice job, fellow Level I Cert buddy!

  • Mark L.

    …and you, too, Sakura. Looks like Freddie was your personal cheerleader for Fran. =)

  • Craig

    Good article, JJ. I enjoy Gladwell’s writing & look forward to his new book, “Outliers.” Wienberg’s story is amazing. Gladwell’s ultimate point resonates in today’s economic environment, which is the result of a whole lot of unchecked American greed leveraged by privleged, Wall St. insiders.

    Wienberg might smile today, however, because Goldman Sachs announced that Sr. managers are turning down their annual bonuses to help reduce expenses at the ailing former investment bank.

  • Craig

    Bryan turned in a 5:28 Fran at the Cert! Damn good.

    Better than me, Rick,…others?

    Congrats Sakura – glad to have you among the Certified ranks.

  • Anne

    Awesome news Bryan! Congrats 🙂

  • Jared

    Bryan was pretty tough to spot in these pics. What, no throwing the horns?


  • Jenny

    I can’t wait to see how nice “The Shed” is looking!!!

  • Jenny


    Congratulation!!!!, “pipes”, lol

  • Carry

    Congratulations Bryan & Sakura! Way to represent:)

  • luca z.

    By the way, nice work to whoever did all the cleaning and rearranging on Sunday, the Shed looks great and more space to utilize for WOD, thanks

  • Stavros @ Diablo CrossFit

    Congrats Bryan. You’re a stud. The Shed looks AWESOME, really like a whole new place. Great job, sorry I wasn’t there to help.

    I worked out at 10am today with Sarah’s crew. We did Helen.

    7:41 as RX’d(PR by 3 seconds)

    My splits were;
    2:20 1st RD
    2:40 2nd RD
    2:41 3rd RD

    All I can say is that OPT was FLYING when he got a sub 7, really just in-human. Also, BIG props to Mountain. He PR’d by over a minute and did RX’d weight(previous PR was 20kg, today he used 24kg). He got in the 8:30 range, which is a stout Helen time. Great times.

  • Jeremy Jones

    I did the OHS at the end of the day:

    135, 155, 165, 175, 175

    I am a little disappointed I couldn’t go higher, but my depth was getting questionable at 175, so I stuck with that.

    I don’t think I am going to make 15 bodyweight OHS by the end of the year.


  • Rodil

    Bryan and Sakura – congrats on the Level 1 cert! I hope you can post a writeup of your class and what you learned.

  • sakura

    Thanks, dudes. Had to rep the horns to show my roots ’cause I’m darn proud of it!