150413 - Retraining Over the Weekend

CF-L1 Trainer Seminar, CrossFit Verve, Denver Colorado April 11-12, 2014

I had to re-up my CrossFit Level 1 Trainer Certificate this past weekend. The information hasn't changed much since 2008 so it was refreshing to know how much we were still doing right. I was able to learn a lot of new helpful progressions and techniques to help people through difficult movements like the muscle-up as well as ways to tighten up old, bad coaching habits. 

I groused a bit at having to re-up, but at the end of the day, we all need retraining on key things in our careers, lives and relationships. Think about those things you can use a refresher on. We get comfortable doing things a certain way and sometimes need outside eyes to help fix a problem we cannot identify ourselves. 

Plus, while I was gone a great group of folks surprised me by giving the gym a cleaning and detailing. Overall a good solid weekend with solid folks and solid friends. Isn't that the best weekend anyone can hope for?  

General Warm-Up
3 rounds
200m row or run
10 air squats
10 EB (empty bar) presses
10 EB front squats

CrossFit
Specific Warm-Up
10 EB thrusters
10 light load thrusters
10 perfect push-ups
WOD
3 rounds
15 thrusters M:95 F:65
15 burpees

5/3/1 Week 2 Press
Specific warm up
5x 40%
5x 50%
3x 60% 
Work sets
3x 70%
3x 80%
3+ 90%
Accessory work
50 strict pull-ups
50 strict dips