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.

What is Crossfit?

At the beginning of this year I started to get more serious about Crossfit and make it my primary workout. So what is Crossfit? Crossfit is based on constantly varied functional movements, including running, rowing, Olympic lifting, body weight exercises (squats, push ups, pull-ups), and basic gymnastic movements. Crossfit has a Workout Of the Day, a WOD, and each day there is a prescribed workout that you do as a crossfit community (when you work out at a Crossfit gym or follow the workouts from the main page Crossfit.com).


Crossfit WODs can be as short as 2-3 minutes or as long as an hour, it depends on the WOD. They are primarily divided into 2 groups, metcons (metabolic conditioning) or strength, and the workouts are either done for time (as fast as possible) or for reps/rounds (AMRAP = as many rounds as possible). There are 'benchmark' WODs that are defined WODs with names like Fran (21-15-9 Thursters 65/95, and pullups), Cindy (AMRAP in 20 mins of 5 pullups, 10 pushups, 15 squats), and Angie (100 pullups, 100 pushups, 100 situps, 100 squats for time) that are used as a standard that Crossfitters can compare themselves to others to see how you measure up against other Crossfit athletes. Crossfit is universally scalable, so if you can't do the workouts as listed - referred to as prescribed or Rx - or you scale them to your level of ability - using less weight, doing less reps, using bands to assit with pullups, etc. As you continue to do crossfit, you will be able to get closer and closer to doing the WODs as prescribed as you get stronger.