So, Day 1 of the Crossfit Level I Cert down!

I have learned quite a bit. It's different working with some of these other trainers. Some of them I have seen on the videos from Crossfit.com and know that they are kick ass crossfitters.

We started the day with some lecture, then our first movement session was for squats. PVC was what was used. We broke out into groups and I got the self-proclaimed and fairly accurate "SQUAT NAZI" Rachel for my trainer for this sesssion. First we did air squats to check and learn form. We did some "Squat Therapy" squating right up close and personal to the wall. At one time when she told us to take another step closer to the wall. I was very close at that time...almost nose touching the surface. I got down into the squat OK and when she finally said "UP"...I fell flat on my ass. It was pretty damn funny. I was then told to take a step away from the wall. This was also after we had done a lot of air squats holding the position when and where she deemed...usually at the bottom for quite a while. And I realized when we started the whole squat thing how tight I was from Thursdays heavy squats.

Then we moved to front squats...this then began the process of shoulder achiness. We pretty much held the rack position for front squats for somewhere between 10-15 minutes...PVC got pretty damn heavy. Again we held the squat at the bottom many times for longer periods of time.

On to the overhead squat...we held the bar up active shoulders again forever and again spent a lot of time at the bottom position.

Immediately after this we did bottom to bottom tabata squats...lowest rep round was the score. I ended up with 4. Bottom to bottom means that the 10 second rest periods are spent staying the bottom of the squat...with good form...arms overhead, back curved, hips breaking parallel. One guy got 19 for his lowest rep set. OMG!

Then we had another lecture, then to lunch.

After lunch we had lecture on OH PRESS, PUSH PRESS and PUSH JERK.

We then spent about 30-40 minutes working on progessions and form for all 3. I learned at least one thing that I don't think I do on my presses that may make it easier. I'd like see how this compares to what I learn from Rippetoe at the end of the month.

After shoulder presses it was on to the WOD of the day...which they wouldn't tell us until time...it was one of my least faves...FRAN, the cut off time was 10 minutes, and I thought I dodged Daniel that we were going to do as the replacement.

There were no bands for the pullups, jumping was the modification. Full range of motion. No chins way over the bar...chin down...to full arm extentions to the relaxed position at the bottom, didn't count.

My time was 9.09. I ended up using 55# because all the 65# were in use. There were not a ton of women, and not a ton of bars...I was just happy I actually finished before cut off. The explaination for this style of modification only made sense to me...

We ended the day with a short lecture.

Let's just say my knees are achy as are my shoulders....but I thoroughly enjoyed myself even still and am totally ready for tomorrow...Game on!