Diablo CrossFit

Here's the one sentence summary of my experience at CrossFit Certification Class: CrossFit is good people sharing good fitness with others.

Saturday was primarily spent learning the basics of the Squat, Deadlift and Shoulder Press - the foundation lifts of most CrossFit movements. From each of the basic movements we graduated to compound movements:

Squat > Front Squat > Overhead Squat

Deadlift > Sumo Deadlift High Pull > Clean

Shoulder Press > Push Press > Push Jerk

Of course for every movement, we spent plenty of time practicing - to the point of exhaustion. Mastery of the above takes time (3-5 years according to Coach), but acceptable form can be learned in a day with good coaching.

We finished the day with Fran: 21-15-9 Pullups and Push Jerk. I clocked a 6:05. Note to future attendees: REST before Cert Class. Diablo CrossFit held a Fran with Rings on Friday before my Cert! When they said we'd be doing Fran, I almost cried...well, not really, but I was a bit sad. It's fun to be competitive at the certification.

On Sunday we had more great lecture on the components of Fitness and Nutrition. The big takeaway for me: physical fitness at all levels in America is declining. Inactivity and diet are the big culprits, but more significantly, popular stationary weight and cardio machines world are creating athletes performing well below their potential and individuals unprepared for normal daily athletic tasks, like lifting a child into a car seat.

Sunday was a more technical day. After reviewing the basics, we delved into rings, handstands, kettleball swings, one arm dumbell snatches and rope climbs. The WOD came before lunch - I suspect our Coaches didn't want pukie to attend. WOD on Sunday: my first Fight Gone Bad.

I didn't want to go, because I slept poorly the night before and was very sore from two days of Fran. But when I saw the phenomenal output by my classmates in the first round, I knew I had to suck it up and deliver. When my turn came, I was genuinely nervous - butterflies and all. But those faded quickly as I pounded out 20+ calories on the Rower and gasped for air. I loved it. Fight Gone Bad is my new favorite, and I have lots of room to improve. 3 rounds, 1 minute each of: Rows, 20lb wall balls, 95lb sumo dead high pulls, 24in box jumps and 95lb push press. Rest 1 minute between rounds.

I turned in a 289, almost ready for the UFC, I'm told (yeah, right). But the record is somewhere around 435 - amazing. I'm looking forward to Jeremy's coaching on this one- I think he's a 365'r.

The coaches are amazingly fit. It was fun watching Rob turn in a 3:15 Fran, no breaks on the pullups and push jerks!! Nicole is a CrossFit specimin: beautiful, muscular, fit, athletic and self confident. She demo'd muscle ups like they were airsquats. She didn't even breath hard. Eva demo'd kipping pull-ups - someday, they'll feel that easy....well, maybe not.

If you're thinking of going - go! It's awesome. To improve the experience, learn the basics before you go: squat, deadlift, pushpress, pull-up and handstand pushup. And, most important, taper your workouts before the week-end so you're ready to perform.

Cheers,

Craig