WARM-UP
Coach Led
Burgener Warm-Up
STRENGTH
Snatch 3-3-3-3-3
WOD
3 rounds for time:
50ft KB overhead walking lunge right arm (55/35)
50ft KB overhead walking lunge left arm (55/35)
21 KB swings (55/35)
"Happy Holidays everyone,
Thank you to the community for all of the support, trust, and confidence you have given us. None of this would have happened without the contributions of the entire Certification & Training Department, Administrative & Training Staff, and our Accreditation Team: Lynne Pitts, Dave Castro, Frank Faulk, and Dr. Wallace Judd. It took countless hours of education, effort, and investment from all levels of the staff. We are blessed to have such a great team.
So, what does this mean for Level 1 Trainers?
Your Level 1 Trainer Certificate will still afford all the benefits as it did in the past - the ability to train others using CrossFit methods and the opportunity to apply for affiliation. Now, it has the added benefit of being accredited by the American National Standards Institute (ANSI) http://www.ansi.org/about_ansi/introduction/introduction.aspx?menuid=1
Is this retroactive for all Level 1 Trainers?
All Level 1 Trainer Certificate holders who have taken and passed the Level 1 Test now hold ANSI accredited Level 1 Trainer Certificates.
Here are a couple additional links that will be helpful:
http://www.crossfit.com/cf-seminars/CertRefs/L1TestFAQ.pdf
http://msrops.blogs.com/akac/files/Credentialing_Terminology.pdf
I definitely encourage you to read through these documents as they will help provide clarification to many of the questions and concerns that are coming up. If there are still any lingering questions or confusion pertaining to specific situations, feel free to contact our team at seminars@crossfit.com.
Thanks again,
Nicole"
Friday, December 17, 2010
Thursday, December 16, 2010
WOD Thursday 12-16-2010
Warm-Up
Coach Led
Strength
Dead Lift
70% x 3
80% x 3
90% x 3+
AMRAP in 15 minutes:
1 power clean
2 front squat
1 split jerk
10 pushups
Choose a weight that is challenging for you.
Coach Led
Strength
Dead Lift
70% x 3
80% x 3
90% x 3+
AMRAP in 15 minutes:
1 power clean
2 front squat
1 split jerk
10 pushups
Choose a weight that is challenging for you.
Wednesday, December 15, 2010
WOD Wednesday 12-15-2010
Warm-Up
Coach Led
Strength
Power clean
70% x 3
80% x3
90% x 3+
WOD - Filthy Fifty - The Remix
For time:
50 tuck jumps
50 calorie row
50 push-ups
50 KB sumo-deadlift high-pull (55/35)
50 jumping air squats
50 deadlift (135/95)
50 MB clean (20/14)
50 lateral burpees
50 abmat sit-ups
Coach Led
Strength
Power clean
70% x 3
80% x3
90% x 3+
WOD - Filthy Fifty - The Remix
For time:
50 tuck jumps
50 calorie row
50 push-ups
50 KB sumo-deadlift high-pull (55/35)
50 jumping air squats
50 deadlift (135/95)
50 MB clean (20/14)
50 lateral burpees
50 abmat sit-ups
Tuesday, December 14, 2010
WOD Tuesday 12-14-2010
Warm-Up
Coach Led/ Burgener
Strength
Press
70% x 3
80% x 3
90% x 3+
WOD
21-18-15-12-9 reps of:Power snatch (115/75)
Wall ball (20/14)
Knees-to-elbows
Monday, December 13, 2010
WOD Monday 12-13-2010
Warm-Up
Coach Led
Strength
Squat
70% x 3
80% x 3
90% x 3+
Skill
Muscle-Up Progression
WOD
For time:
15 burpees
1 air squats
14 Burpess
2 air Squats
13 burpees
3 airsquats
12 burpees
4 Air Squats ...
(continue until you get to 1 burpee and 15 squats )
Coach Led
Strength
Squat
70% x 3
80% x 3
90% x 3+
Skill
Muscle-Up Progression
WOD
For time:
15 burpees
1 air squats
14 Burpess
2 air Squats
13 burpees
3 airsquats
12 burpees
4 Air Squats ...
(continue until you get to 1 burpee and 15 squats )
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