Welp, Nate and I made it to down to CrossFit North Santa Cruz for the first day of the Level 1 Certification seminar.
We got to meet all the CrossFit celebrities: Coach Glassman, Nicole, Robbie Miller, Robb Wolfe, Adrian from CF San Fran, Brendan, Tony, Andy, Dave...the list goes on and on. Getting to meet everyone at the cert was totally cool. It's great being part of the live community instead of just the virtual CF community.
We covered the 9 fundamental movements: Air Squat, Front Squat, Overhead Squat, Shoulder Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift Highpull, and Medicine Ball Clean. The trainers worked us hard with the dowels and PVC pipe. Technique technique technique! Butt out, chest up, maintain that lumbar curve!
They then sent us through a round of Bottom-to-Bottom Tabata Squats. OUCH! The same 20s/10s protocol is followed, but the 10 seconds of rest are done in the "tight" bottom position. Nicole did them with us and did 20 squats each round. It's one thing to see it done on the videos, but to see it in person and try to keep up, yeah right! Talk about fast!
After lunch and some more lectures, we got to the "real" workout.
Today's workout was a 3-man team workout of:
60 Deadlifts 155-lbs
60 Assisted Handstand Push-ups
40 Deadlifts 155-lbs
40 Assisted Handstand Push-ups
20 Deadlifts 155-lbs
20 Assisted Handstand Push-ups
Nate and I were paired with another guy and ended up with the fastest time of the day! 6:18...almost a minute faster than the nearest team. Barbarian Fitness representing!
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