I just completed and PASSED my level one CrossFit
certification course! It was a pretty intense 2 day course that was hosted by CrossFit Vancouver
and it was an absolute blast!
We learned all of the foundational lifts that CrossFit teaches from the deadlift to squats to push jerks to medicine ball cleans. The instructors were incredibly knowledgeable and all were experienced and active CrossFitters so they were able to pass on a lot of great tips and progression suggestions for exercises like the kipping pull-up, the muscle-up, handstand push-up and the glute/ham developer. (a machine similar to a back extension machine but a lot harder)
It was a pretty intense couple of days and there was a lot of information to absorb but it was all put together and instructed incredibly well. And even though there was a lot of lecturing over the two days (which I really enjoyed) we were also able to spend a really good amount of time working on the technique of the various lifts and were also treated to a WOD (workout of the day) each day.
The first day we did a workout called Fran which is 21 thrusters (95 lb. front squat into overhead press) then 21 pull-ups, 15 thrusters then 15 pull-ups then 9 thrusters and 9 pull-ups for time. This is an incredibly exhausting workout. There weren't enough barbells at the the gym so a few of us had to do the workout with dumbbells. I did it with 40 lb. dumbbells which is supposed to be about the equivalent of a 95 lb. barbell and I found it to be quite challenging! I finished the workout in 5 minutes and 23 seconds. I was a bit disappointed with my time but still thought it was pretty decent for my first time ever using dumbbells.
The WOD we did on the second day was a mix of 3 body weight exercises in a Tabata style circuit - 20 seconds of work followed by 10 seconds of rest. We did this in teams of 3 and rotated through the exercises for a total of 9 minutes. The 3 exercises were the v sit-up, the burpee and the air squat. It was a short, intense workout and definitely got the heart pumping! (not quite as brutal as Fran was though)
The course also covered more complicated lifts and exercises like the snatch and muscle-up and focused on progressions for both that will be incredibly beneficial for me and my clients and eventually this site when I start to film and incorporate some of these new exercises and movements.
The course ended with a multiple choice exam. I can't share what was on it because I signed a confidentiality agreement (and I never would) but I can definitely tell you that it was pretty challenging and that I'm very happy that I did my reading, watched a bunch of videos and paid very close attention to the lectures all weekend!
Anyways, I am now a CrossFit Level 1 Trainer
and have started on my long and very exciting journey to learn and experience as much as I can to become the best coach and fittest athlete that I can be!