Hey peeps, here's the rundown on day 2 of the CF Cert:
We started out the day with a question and answer period, which was good. Lots of good questions, then got up and did a review of the push jerks and medball cleans. The focus of the movement sessions today was on learning how to teach it to someone else, and not so much on doing it ourselves, so more with bringing someone in the middle and trying to see what was wrong, how to fix it, that sort of thing.
Then a lecture/demo on the GHD machine, how to use it, and what the progressions were for working the back chain and for working sit-ups on that machine.
Next, we had a 12 minute AMRAP team workout, with 4 person team:
Run 200 meters
KB or DB swings
Push-ups
Rest
We rotated through each station: run, rest, kb swing, push-up. We kept count of kb swings and push-ups, so when you handed off, you told the person what the count was, and they kept going from there. You kept swinging or doing push-ups until your runner returned and the next person tapped you out to move to the next station. This was a tough one, because as time dragged on, you had to try and sprint faster, so your kb swinger and especially the person on push-ups would not get too fatiqued/slow on the reps.
After that one was lunch break. Most folks brought their food today and just hung out. The sun was shining for a bit, so we sat in the sun, talked, and I got to hold my friend's new baby, well, he's almost a month old, but this was my first time getting to meet him in person.
Interesting story there. Mom is a Crossfitter, and they had to do c-section. Normally, NBD to move the abs aside to get the baby out, but for her, her abs and obliques were so strong, they just created a wall and the docs actually had to cut through her abdominal muscles to get the baby out. She said the doc was on her after that, "tell me more about this 'Crossfit' thing you do!" Said the doc said he'd never seen abs like that on a pregnant woman, lol.
After lunch, we learned the progressions and got some info on teaching the kipping pull-up and we also got to learn the muscle-up progressions, then we followed that up with a snatching lesson with Josh Everett...he blew me away with his speed on that one. I've been drooling over the Olympic Lifting Cert that CF offers, but now I'm not sure I'm ready for that yet...I had trouble keeping up with just the pvc drills today, lol!
After that, another lecture on Nutrition...almost everybody in attendance was already paleo or zone, or at some step along that path, so we got into some question and answer once the basics were out of the way, which was a good discussion.
We finished the day with a lecture/discussion on CF Programming and scaling workouts, then that was it, we got our certificates, and then some of us stayed to help put some of the equipment back, while others had to run to catch flights or make the drive home.
No written test yet, but it was a great experience. I could definitely go through that a few more times and spend another year or two before feeling like I could call myself a trainer, but I definitely learned some things that will help me with my CF goals, and a lot of stuff "clicked" this weekend that I did not understand just from watching videos or reading articles online. There were six of us regulars from my gym that went through the cert this weekend, and we all felt like we learned a lot from working with the different trainers. Anyway, awesome experience, glad I got to experience this whole weekend, well...except for the workouts. Could have done without those and been happy, lol! My shoulder is a little sore, but not re-injured, so it will survive.
My favorites that I learned today: I learned what I've been doing wrong on the GHD sit-up, and now I know what to do for the muscle-up progressions, for when my shoulder is better and can handle practicing dips. I'm just to where I can go to support on the rings, but a dip is still pushing it, safety-wise for those tendons, so it will be a while yet.