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Sunday, September 28, 2008

Level 1 Cert Day 2 !!! & Hill Run, Med Ball Cleans, Pullups

Wearing a sand colored t-shirt in the top right corner just below the tallest guy in the photo who is wearing a black t-shirt....Yours truly.

2nd and final day of the Level 1 Cert.  I just wish there was a day 3, 4 and 5.  I could go all week!  

So today we had lectures on technique, nutrition, midline stabalization, and programming.  There were lectures, demonstrations and skill work for the following movements:  Glute Ham Developer hip extensions, GHD back extensions, GHD situps, kipping pullups, muscleups, rowing, snatching.

The workout today was:

~400M Hill Run
3 Rounds of:  15 Medicine Ball Clean 20lbs, 15 Pullups
~400M Hill Run


I was the 17th fastest out of the 50-60 Cert attendees.  Top 3rd, which isn't too bad, but plenty of room for improvement.  The fastest time in the class was 7:47.  The same athlete got 409 on FGB yesterday.  Sorry, but I can't help but be over-competitive and care too much about things like that.  It's just the way I operate.

I'll leave you with the highlights that I walked away from this weekend with.  These are words of wisdom.  Words to live by:

Your hips are the engine, and the spine/torso is the transmission for producing power with your body.  

The ability to stabilize the core is the secret to being a firebreather of an athlete.

Food is fuel that runs the machine (your body).

The food you put in your mouth will determine how you feel for the next 4-6 hours.

The 23 - 1   Rule:

Your workout takes about 1 hour of your day.  This puts in perspective how important the other 23 hours are.  What you do with the other 23 hours in your day provides a huge opportunity to do harm or good for your fitness level.  Therefore what fuel you spend your time consuming and how much sleep you get in that 23 hours is hugely important!

Badasses are on a zone paleo diet.

If it won't go bad, rot, or die, then don't eat it.

Never have a meal larger then 5 blocks and never go more then 5 hours without eating.

Fixing a glaring deficiency (weakness), is better for your fitness then just working on your strengths.

Work on your weaknesses!

Force x Distance % time = Power  ......   Power  =  Intensity

If you don't push to new levels of intensity you will NOT grow.

Intensity is where the good shit is!

Functional Movement is moving Large Loads Long Distances Quickly.

Increase work capacity across broad time and modal domains.

CrossFit is ultimately attempting to attain increased capacity/ability in life outside the gym.


TexasPatrick said...

Nice. How was that hill run . . . did you get to go through all the nice sandy stuff?

Aromas: The Cert in the Dirt!!!

JAK said...

The final hill run was BRUTAL!! I refused to walk even though I was going just as slow on the steepest part as two guys who were walking right in front of me. We didn't go through the super sandy stuff at the bottom, the trainers didn't want any injuries. But as you know most of the hill is a bit loose anyways. Luckily we didn't do the full loop that you guys did at the games, because that plus the cleans/pullups would have been death more akin to 'murph'.

By the way, I love your new display pic with your and my hero pukie! HAHA Awesome! Fortunately I have yet to meet him.

TexasPatrick said...

There are things I can't explain to people. That hill being one of them. Saying it's hard doesn't give them the painful flavor.

Oh and Pukie, yeah I hope that's as close as I get to him too . . . I've had my stomach flip flop but not quite reverse gears . . .

Dan said...

Good stuff Joe, glad you liked it...

(I think I'd starve on 5 zone blocks).

Dan said...

Actually, I think I'd starve twice.