This is picture was taken at my L1 Certification back in December 2007. This is when they were still doing “Fran” at the L1’s. That’s me on the far right side of the pull up rig, struggling through my 15’s during “Fran.” I’m posting this picture because it best describes the starting point of my personal and professional journey with CrossFit. I plopped down my money to learn first hand what CrossFit was all about. It illustrates how far CrossFit has come as a fitness program, as well as how much things are still the same. In the photo you’ll find CrossFit Games Director, Dave Castro (hands in his pockets, dressed in black), Director of CrossFit Training, Nicole Carroll (just behind me, cheering us on), Mobility WOD Creator Kelly Starrett (blue staff shirt, pointing at us). These HQ people have moved on to bigger and better things with CrossFit HQ and stopped conducting L1 certs a few years after this picture was taken. Coach Glassman was the main presenter the weekend this photo was taken. Even more significant than all the other CrossFit HQ staff in the picture (C.J. Martin, Pat Barber and ex- Navy Seal badass, Andy Stumpf), are the Med Balls sitting right next to the barbells. Those Med Balls were used to get people to squat to full depth. We used to call them “butt balls.” Hilarious! While looking at this picture even more, you may notice that it’s just people working out. Advancing their fitness journey. It’s that simple.
I point all this out because yesterday CrossFit East County posted its 3000th post to our website. That’s a big number. I didn’t make a big deal about it yesterday because it was Memorial Day and it wouldn’t have been appropriate. I’m filled with a great sense of pride knowing that this thing, a few very close friends and my wife, Tina, have put together that allowed liked minded people to follow their own fitness journey, has lasted as long as it has. I knew I wanted our gym to be around a long time, but sometimes it doesn’t always work out that way. So, from the bottom of my heart, I want to thank each and every one of you that has been a part of the first 3000 workouts that we’ve posted. I invite you to stick around for another 3000.

Level 1
E3MOM for 15 minutes
3 Back Squats *AHAP
15 Calories on Rower
AMRAP in 15 minutes
30 Double Unders
15 KB Swings 53#/35#
30 Goblet Squats
15 Box Jumps 20″
Post load and rep total.

Level 2

E3MOM for 15 minutes
1 Power Snatch + 1 Snatch *AHAP
:30 Seconds L-Sit Holds
1200m Run
21 Thrusters 95#/65#
21 Box Jumps 24″/20″
800m Run
15 Thrusters 135#/95#
15 Box Jumps
400m Run
9 Thrusters 155#/105#
9 Box Jumps
Post load and time.

CrossFit Old School

5 Rounds
20 Wall Ball 20#/14# @ 9′
10 Burpees
Post time.