My first Level 1 Certification. Much needed since I'm a PT Instructor at the Police Academy now, I probably ought to be legit about it. Heck I say its great as a garage gym CrossFit commoner to get to a Cert or 5 immediately if not sooner. In that sense I should have gone to this Cert months ago!
We had a ton of quality info shoveled at us today, all of which I soaked up as I scribbled notes furiously. Much was review due to my reading of the CrossFit Journal (HIGHLY HIGHLY recommended if you don't subscribe yet!), but it was presented very well by some top notch Instructors highlighted by Adrian Bozman and Jon Gilson; two of my FAVORITE CrossFit blog/article authors. We covered 9 of the foundational movements of CrossFit in lecture, demonstration, and practice: the air squat, front squat, overhead squat, press, push press, push jerk, deadlift, sumo deadlift high pull, and clean. It was outstanding to get such close coaching attention in so many lifts. I was loving it. Then it was time for some fun:
Fight Gone Bad
3 Rounds of 1 min of each exercise and 1 min rest in between rounds
- Wall-ball, 8 ft target (Reps) 24, 11, 10
- Sumo Deadlift high-pull 75lbs (Reps) 18, 15, 13
- Box jump (Reps) 26, 14, 14
- Push-press 75lbs (Reps) 27, 17, 11
- Row (Calories) 14, 9, 13
What a doosey. As if I needed to mention it to anyone who has done this WOD before, you know its a real beastie. And today it was especially beastly. That's what happens when you have 5 CrossFit Headquarters Level 1 Cert Trainers pouncing on any form of weakness, driving you onward through the misery that is intensity. And I don't mean the stuffed animal kind of beast. This WOD was the teeth ground sharp, eyes glowing red, hiding under your bed, deep dark evilness that roams in the realm of your nightmares kind. But I digress. It was hard. And that is good. This was the first time I've done FGB as RX'd. The medicine ball I have only weighs 10lbs, so that is the scaled down version I've been doing the last couple of times. So me and the wall ball didn't get along so well, since this was twice as hard as I've ever done before. But I sure did enjoy it because I was working out with ~60 other Cert attendees amidst a cacophony of screamed encouragement. I'd love to workout in that environment daily.
Then to top off the day, after I got home, I had the opportunity to introduce CrossFit to my identical twin brother. I taught him the air squat and shoulder press. It was great to regurgitate a bunch of info I had just gotten on the movements at the cert which helped me remember it that much more. He did well for his first time and then rounded off the night with a max deadhang pullup effort of 9 pullups. Not bad for someone who hasn't been working out at all, and has been known to define elite fitness as endurance runners (don't blame him, he was brainwashed as a HS and college track and cross country runner). I was proud of how well he did picking up the movements. We'll continue working on some more of the foundational movements and nailing down some benchmarks of his fitness so we can have something to work off and have a starting point for creating goals as we move forward.
Pretty snarky stuff!
So now its off to hold down my cot before the second day of the Cert!