Crossfit Level 1 Certified

This past weekend I attended the Crossfit Level 1 Cert course, which was conveniently (for me) hosted by my local Crossfit Gym, Crossfit KoP.  It was 2 full days of learning technique, set-up, points of performance, common faults, how to fix faults, and lots of practice with PVC pipe.  It was a really great experience, and one that I needed to complete to move on to the next part of my health journey to be a Crossfit Coach.  In addition to learning a ton, doing a many reps with a PVC pipe it also reinforced all of the things I already know.  It was awesome when one of the trainers at the end told me "you move really well" after going over the break down of how to teach a push jerk: Jump, Jump with arms, Jump and punch the arms, pick up the stick/PVC and do it.



Aimee, Chloe, Mel, Spealler, and Me



The coaching staff was awesome and they schedule mixed lecture and then practice of technique which was good since as Crossfitters we didn't like to sit still too long.  It was a really great experience and it really made me appreciate the quality of the coaching staff at Crossfit KoP - those that attend, know that you have some really great a solid coaches guiding you!  The highlight of the weekend was two-fold, passing the test and getting my actual certification AND having the opportunity to load a bar with 145# and have 3 world class trainers disect my deadlift.  For those that don't work out with me I am notorious for rounding my back during deadlifts with anything over 130#s - which as was reinforced over and over again this weekend is the major thing that you need to have in line to complete that lift safely.  The combination of Andrea, Chiss, and Chris Spealler (yes the Chris Spealler) working with helped me really dial in my set-up and with some good coaching cues got me to complete the lift multiple times with no back round - success!  It was awesome and terrifying at the same time to have so many great Crossfit minds watching me and trying to make me better, and let me tell you I have not been doing this lift properly before because now 3 days later I'm still feeling it in my hamstrings and glutes!



Thanks Chris Spealler and Chriss and Andrea!



Personal Training from Spealler



 Now I've got a lot of deadlift cues to work on and the key to getting better is training the movement and practicing implementing the cues I learned.  So starting next week I'm going to add it as a weekly goal as another thing to work on at the gym, along with that other elusive movement I'm chasing, the muscle up.  Why am I not starting today...well that's because I've got the Philly Olympic Tri on Sunday and I need to be able to move through my swim, bike, and run.