DAY 2 LEVEL I CERT

Started out with a Q&A session followed by a lecture on Deadlifts, SDLDPs and Medicine Ball Cleans. Then it was off for movement....

It was raining which I was OK with, that put us all in the gym instead most of us outside like Saturday. We worked on closed stance DL, which is awkward for me since I prefer the Sumo position for a straight DL. From there we worked on the SDLHPs. We spent alot of time in the bottom of the DL. Then we worked on Med Ball Cleans. I don't mind cleans, but I don't particularly like them with medicine balls. For me it totally ruins the move.

So, once we finished then we met as the large group did the push jerk progression with PV, then the medicine ball clean progression. From there the entire group had to complete 20 MB clean and jerks on command. We told when to start, had to catch below parallel in the squat clean, stay at the bottom till given the stand command, then wait till told to adjust the feet and do the push jerk to the catch and stay in the 1/4 squat till given the command to finish, then stay at lock out until told to reset. Anytime someone stopped, went without command or messed up the form, the rep didn't count. Luckily we still only did 23 total...listening to some of the instructors, that's pretty good.

We went back for a short lecture and then were told that we had to complete the WOD before we could go to lunch. For the WOD had everyone pair up and and coach and count for their partner. The actual WOD was 7 reps wallball...everyone male/female, tall/short to the 10 foot line, followed by 7 reps of burpees. As many rounds as possible in 10 minutes. If the ball did not CLEAR the line, that rep did not count, if your chest did not fully touch the floor on the burpee, or the form on the push up was bad, that rep did not count. I got 6 rounds...burpees on my knees. The WB was not a problem, the burpees sucked. The female with the most reps had 8 rounds and maybe a couple extra reps. The male with the most had 18 or 19 rounds.

After lunch we had another lecture. The movements for the afternoon had us in larger groups and we worked on progressions for snatch, muscle ups kipping pullups and rowing...we had to get our 500m "sprint" for the row...my time was 2.01 minutes. Not bad since I hadn't used one of these rowers before. The others in my group were somewhere between 1.30 and 2.00 minutes. Then we had another lecture to end the day. We got a T-shirt for this summer's XFIT games and a 25% off coupon for the XFIT store.

So into MONDAY for our regular WOD...my quads were toast, and we did:

THE OLY LIFT TOTAL

3 single rep attempts for max weight on:

SNATCH
CLEAN & JERK

I wasn't sure that I'd be able to get numbers worth anything since my legs were so sore....after finishing the workout, they felt the best they had felt since Saturday night before the sore/stiffness set in.

051109- snatch- 65/80/75
c & j- 80/100/110

My snatches had me pulling too early on the first 2 so I went back down 5# for my last one and got a decent one in. I seem to miss all the snatch WODs and for me the pull from the floor is much harder than the clean...I need to practice them, they didn't feel overly heavy, just awkward since the pull was off.

The c & j's weren't too bad. I didn't hit or break my current PR for this lift, but I did make it higher in weight than I thought I would.

TONIGHT- THE DIRTY DOZEN

12 reps of the following 12 exercises for time:

BURPEES
PULLUP TO CHEST
POWER CLEANS (95#)
THRUSTERS (95#)
JERKS (95#)
WALL BALL (12#)
RING DIPS
PULL TO INVERTED HANG
KB SNATCH (12 kg)
DECK SQUATS (12kg)
SDLHP (95#)
HSPU

051209- 21.45
MODS- (-/GRN-DH/85#/85#/85#/-/BIG BL/KNEE UPS/-/GOBLET/85#/BAND&BOX)

So the burpees, wall ball and KB snatches were the only things unscaled...although the burpees were LROM. I was closer to being able to get the deck squat than in the past and closer to unscaled weight on the barbell work than the pullups, ring dips, pull to inverted hang and HSPU.

It was an intense WOD but I liked it even though I had so many items scaled. It's a starting place.