My Experience at the CrossFit Level 1 Certification Seminar

Last weekend on Jan 30th and 31st, me and couple of buddies had a great opportunity to be trained by CrossFit top HQ trainers along with two past CrossFit games winners on our Level 1 Certification Seminar. Here were the trainers that I had the pleasure to work with:

• Todd Widman (head trainer at CrossFit HQ)
• Adrian Bozman (top trainer from CrossFit HQ and trainer from San Francisco CrossFit) 
• Josh Everett (2nd place in 2008 CrossFit Games)
• Jason Khalipa (2008 CrossFit Games winner and owner of CrossFit Santa Clara)
• Jolie Gentry (2007 CrossFit Games winner)
• Austin Begiebing (Head Trainer at CrossFit Unlimited)

Here's the two-day schedule for the CrossFit Level 1 Certification:

1. Day one - Started with an introduction by Todd Widman (director of the seminar) going through the agenda for today which was the following
• What is CrossFit?
• Learning the 9 CrossFit Basic Movements - Josh Everett
• Squat -> Front Squat -> Overhead Squat
• Shoulder Press -> Push Press -> Push Jerk
• Deadlift -> Sumo Dealift High Pull -> Medicine Ball Cleans
• Practice the Squat movement
• WOD: Tabata Squat
• Lunch
• Practice (using PVC pipes) of the 9 CrossFit Basic Movements
• What is Fitness and Who is Fit?
• WOD: Team Fran! Groups of 4, total of 200 Thrusters, total of 200 Pull ups 
2. Day two - Started with an introduction to upcoming events and rules for 2010 CrossFit Games by Dave Castro. This followed with the rest of the materials below:
• CrossFit's definition to Intensity
• WOD: Run, Push Up, Kettle Bell swings in teams of 3 AMRAP for 11 minutes 
• Using the Glute-Ham Developer and it's benefits
• Nutrition
• Programming & Scaling
• Q&A and Beer

It was the best training and seminar I have ever attended. EVER! Why? Because it was well structured, clear instructions with a relaxed environment while still keeping everything interesting. The relax and interesting portion is what was cool. How many times have you been to a seminar where the material is interesting but they kept everything very formal and strict, making it ... boring. All the trainers brought with them personal experience, funny stories along with inspiring stories that  made you think and realize how great this whole CrossFit program is.

Take away: My squat sucks. I really dont know squat about squats. When we practice the squat  movement (and all other movements), athletes were to stand in a circle demonstrating the movement and afterwards, one was put in the middle to be 'coached' (as the coaching trainig portion). I was the guy in the middle for squat. Don't get me wrong, I was glad I was put in the middle because it told me what I was doing wrong. Here's what they were:

• Back was leaning forward to maintain balance
• Knees were pointing straight instead of out 
• Push from the bottom was using the quads, instead of the hamstring and hip
• No midline stabilization (globo gym synonym: 'core') on the way down to keep the back straight

This is what they call an immature squat. Which sucks bec all this time I thought I was doing my squats correctly. What I need to do now is go back to the mechanics and maintain consistency (taught during Day two). Before applying intensity, every athlete must demonstrate proper mechanics and consistency (in the movement and in the CrossFit workout). I somehow skipped or skimmed through mechanics and consistency and went straight to intensity (which is probably why I got rhabdo on my first WOD).

It's time to get back to basics. In the following days, I will be checking myself in to therapy ... Squat Therapy that is. Will be posting videos of the progress on this blog.

Post comments please.