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Meal Movement - A New Way to Eat Healty
| Crossfit Level 1 Day 2 |
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CrossFit Level 1 – Day 2
I slept soundly despite the fact that my hotel room was right across from the hotel’s bar/restaurant. I could feel the bass line. There is something off in my right knee, it feels a little swollen inside. I must have tweaked it doing those thrusters. I was wearing shoes and I’m not used to lifting in them. I remember my weight shifting forwards towards the end of the workout. (It’s still off Tuesday)
When I got to the gym Buddy Lee (www.buddyleejumpropes.com ), the jump rope legend, was finishing his two hour workshop on, what else, jumping rope. It was free to any of use who wanted to attend. I’d rather sleep. We resumed at 9:15 and Glassman talked about how CrossFit started and how the community has grown. CrossFit has over 300 affiliates and is the fastest growing, grassroots fitness organization around. Someone posted on their website that Gold’s has 600 or so boxes and some of the smaller, 24 hour fitness places, have around 300. The fact that Crossfit has so many affiliates and growing daily, shows that more and more people are tired of the same old crap of worthless, wasted effort, lack of personalized service, attention to detail and commitment to you. CrossFit is about the community.
Coach laid out his roadmap for the future of CrossFit. Basically if you pursue excellence the money will flow to you. Word of mouth will get you clients faster than any amount of $$$ thrown at marketing. A sign on your vehicle, good clients that love what you have done for them and being caring and supportive of all your clients is the best marketing you can have. My sentiments exactly.
Nicole went over the finer points of DLing and then went over the sumo deadlift high pull combo. While many people have said the movement is a waste of time, it teaches the important concept of letting the legs do all the work, using explosive hip opening and not pulling with the arms - the same concepts in the clean.
We went outside and it was cold, but had stopped raining. We
worked on deadlifts, sumo deadlift high pulls and cleans with a medicine ball. At 11:40 we had another lecture, this time on ab work. CrossFit believes that the abs are for midline stabilization of the torso, not movement. This is in agreement with many well known back specialists such as Dr. Stuart McGill.
We also discussed the L-sit and how tough this move is.
Glassman related the story of an older women who after months of practice was
able to do one. The L-sit is tough. Glassman says you should be able to hold one for 3 to 5 minutes!!!. I managed about 20 seconds. Once you can do an L-sit on the floor or parallettes try it on rings or do pullups with the legs out. It is very difficult. We broke for lunch about 1:30 and went down the street to a local joint. It was so-so. I had a burger with shrooms & cheese and was still hungry after. I also drank a LOT of coffee to warm-up mostly. We returned to find the assistants had set up 4 stations. The first was for learning and practicing double-unders. (Jump rope and make the rope revolve twice while the feet come off the ground once – these suck). Also at the 1st station we did burpees. We were supposed to do or attempt 30 DU followed by 30 burpees (with pushup) then 20 of each then 10 of each as fast as possible. I did squat thrusts instead (no pushups for me). After 15 minutes we moved to station 2. Station 2 was the muscle up on rings. A muscle up is going from a hang to a pullup to a dip in one smooth movement. It is very difficult. I tried a few but my once again my shoulder kept me from doing much. I can’t support my self in the dip with out shoulder pain. 15 minutes here and move to station 3. Station 3 was further subdivided into 3 stations: the GHD, the ab mat & the L-sit. 5 minutes at each. The last station was outside and we worked on the barbell snatch using PVC. This is one of the most technical lifts in both barbell & kb worlds. At 3:45 we discussed CrossFit’s approach to program design. They tend to use a 3 day on, 1 day off approach but recognize that most affiliates use a 5 on 2 off because many people don’t want to train on the weekends.
Their approach is to break things up using the groups:
constantly varied (CV), functional movement (FM) and Hi (high intensity). Under CV we have ways of loading or prioritizing the training. We can vary the time, the load, the exercises, the tools, even the time of day.
FM are the exercises/lifts: gymnastics (body-weight)
including pushups, pullups and air squats, weight lifting (barbells, kb,
clubbells, sandbags etc) and metcon (metabolic conditioning – cardio basically)
which includes: running, swimming, and rowing among other things. In the Hi category we focus on getting as much work (power/intensity) as possible based on the variable in the CV column. Supposedly mechanics & consistency override speed. They don’t always follow that principle though.
CrossFit uses the above in conjunction with singlets, couplets & triplets. On one day you might go heavy & do 1RM deadlifts (singlet) on Day 2 you might do some combination of BW,WL, & metcon, day 3 would be one from each: BW, WL and metcon. Day one is hard, high intensity, day 2 a little less intense & day 3 is light to moderate. Day 4 would be active rest - practice a skill or do nothing.
This lecture lasted about an hour then we took a group photo (see above – can you find me??). If you are a trainer interested in CrossFit whether you want to be an affiliate or just for general info go to a Level 1 cert. Even if you aren’t a trainer but an avid fitness buff, you should go to one. You will learn a lot. I’d like to go to a Level 2 next year which are held at the main site in Santa Cruz.
For those of you looking for the strict CrossFit protocol, look
Joey up. Joey will refer anyone he feels will be better suited to my style of
training to me. A nice symbiotic relationship and will help the CrossFit
community grow by leaps and bounds in the Overall I think the cert needs to be 3 days and to have a few more assistants. I found myself unsure if my technique was correct but the trainers seemed to be spread to thin to help everyone. Because time was short they weren’t enough trainers to help everyone all the time. I do recognize that when yo have that many people the assistants are looking for those with major technique flaws and if yours is close yo may not get much feedback. The after lunch 4 station session was way to short, especially the snatch section. I understand it takes years to be really good at the snatch and that we had already practiced the basics in other sections, but 30 minutes would have been better than 15.
The CrossFit Pittsburgh
site, actually a little area called Verona north of the city, was nice, well kept with plenty of
equipment to go around. It was close to restaurants, but I never did find a
Starbucks I wish I had had the time to investigate the area as it seemed to be a nice quaint area with a lot of little shops and restaurants. But it was dark and rainy and Saturday night they did there Christmas season kickoff with a parade and other events and I headed back to the hotel. Sunday night after trying to follow my google map, I discovered the road I was supposed to take was shut down. Great. Here it is pitch dark, cloudy, can't see a thing & I'm trying to figure out where the hell I am. Fortunately I have a good sense of direction as was able to get to the interstate. THe drive home was about 6.5 hours and pretty uneventful. It was fun watching the guy fly by me between Columbus and Cincy doing about 90 and watching the cop coe out from hiding a nail the dude for speeding. All in all it was a nice trip.
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We discussed how to use a Glute/Ham(string) Developer (GHD
or GHR – glute/ham raise) and how the abs work to stabilize the body. We also
discussed a device called the ab mat & I got to be the guinea pig. I
managed to do about 7 before I felt the burn.
it is a foam filled arch that fits in the small of your back. It gives the back support
and forces the abs to do the work. It was tough. (Yes I will be buying some of
these soon).
.
There was a little espresso bar on the way from the hotel to the gym that had
pretty good coffee & espresso and it was reasonably priced.
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