Day: June 15, 2012

Getting Certified

I’ve registered to take a CrossFit Level 1 Course and get the certification. I’ve had the idea of doing this for a while and finally looked at the schedule to see what was available near me. On September 1st and 2nd there is a course down in Columbus, OH at Rogue Fitness. Two others from Survival Fitness have also registered today and there might be more joining us. It’s a few months away, but I’m already excited! There is nothing quite like learning from the best.

I have no desire or extra time to be a trainer. My motivation for taking the course is to expand my knowledge and help improve myself. Just like taking lessons in golf, I like to do everything I can to improve at something and this is the next step. It will also allow me to help out in the gym if they ever need a fill-in trainer and I’ll feel more confident when people ask me questions about the movements.

WODless Weekend

I slept well, but went to bed late and got up early, so didn’t get a ton of sleep. Went in to the 9am class this morning because I’m heading up to my parent’s for the weekend later tonight. I’m actually feeling pretty damn good today considering how much crap I ate yesterday.

Warm-up

  • 500m Run
  • 25 Air Squats
  • 50 Lateral Hops (25 each leg)
  • 75 High Knees
  • 100 Jumping Jacks

Good warm-up to get the blood flowing.

Skill

20:00
Switch between exercises each minute and aim to work 30-35s of each minute, which will end up giving everyone different rep numbers.

  • 6 DB Split Cleans (35# DBs)
  • 8 Pistols (alternate legs)

The goal here was to work on the skill with the cleans, so we didn’t go heavy. There was still good intensity and I was sweating like a hog. Probably pretty good that we didn’t go heavy since I just did 30 cleans with 135# last night.

WOD

10:00 AMRAP

2-4-6-8…

  • SDLHP (88# KB)
  • Plyo Push-ups (clapping)

Each round, the reps increase by 2. I got through the round of 16 plus 13 additional SDLHPs. Nice short WOD, but don’t let that fool you. As the reps increased, I had to use more and more sets to finish the rounds.

There was a finisher of 40 yard sprints up on the board, but we didn’t have time to get to them. Since I’m heading out-of-town for the weekend, I’m going to try not to WOD. I may get in a long run on Saturday or Sunday though.