There were so many amazing individuals at the cert this weekend, and so much knowledge and advice I am slightly overloaded. With Mel, and Jason being with me though I was able to organize a few of the thoughts and set some new "standards" for the gym right away. I am sure as I have time to look back over my notes and utilize more of the thoughts - we will have a few more changes. :)
Class times as we all know are:
Mon-Fri
7am, 10am, 4pm, 6pm
Sat-Sun
9am, 4pm
So, with that schedule we will adhere to the new BattleBorn CrossFit warm up and cool down policies...
Warm ups will now vary daily as does our workout. The coach will do the warm ups with you, to ensure everyone is doing the same thing, correct and safe as well as to make sure we are all done and ready by 15 after the hour. If you are not able to get there by the start of the warm up - the coach will have a "late" warm up for you to do, so that you can get right into class time with everyone else. :-) Both days at the cert, we had our coaches doing/coaching the warm ups with us, and it was an amazing time saver and warm up.
If you get to the box early, and want to practice on your skill work (push ups, pull ups, muscle ups, etc.), or any other pre WOD work or stretches - please fell free to do so. Please note that because you are there and a coach is there, does not mean you will get to start class warm ups early, or that the coach will be coaching you threw any movement. Most of the time this happens at the 5:00 hour, this needs to be Coach Jason and my time to get our workouts done.
Cool downs will now also be done as a group at the end of class. The cool down will mainly consist of what we have been doing for our pre WOD stretches - supine scorpion, knee bends, with a few other nice ease down movements.
Thank you all for being a part of the amazing growth we are having, and understanding that with this growth we have to pull everyone in and get everyone on the same path and going at the same time to utilize your time and devotion to your overall fitness and health!!!
6 comments:
Great job at the Cert Alena, Jason & Mel. I am jealous.
Travis so sorry I missed you this weekend. Hope you had a great time with Rob and the FMP - hope to see you soon!
The level 1 cert. was really a great experience. It solidified my knowledge and skills regarding the "constantly varied functional movements done in high intensity" that we engage ourselves inside the gym. As a learner, I perceive the didactic and practical aspects of the weekend to be very well balanced. The lectures were easy to comprehend but the WOD applications were tough but exhilirating.
The take away message from this weekend's experience is that we can get carried away regarding our PR's, fastest time, heaviest deadlift/ press etc. but in the final analysis, it is how we apply this work capacity and functional movements on our everyday lives outside the gym, how it affects our longevity and most importantly our quality of life. Also, the prevention of diseases and other comorbidities that can debilitate an individual and compromise his/her independence. The deliberate contrast is that the more heart, commitment, intensity, power output, force that we give our WODs the later that we can succumb to the reality of frailty which is inevitable to every human being. That means you and me.
3-2-1 go!
The things that are stuck in my mind during the cert. was...
1- The ankle deep muddy steep hill climb WOD
2- The mouth watering Tri tip lunch
3- The group burpees done in very, very close proximity to a dozen cows. (In your face cow burpees)
4- Jason finally getting the rest/vacation that he deserves.
Glad you had a good time at the cert. This weekend I had a semi-urgent trip to vegas to attend to. The upside is I was able to get to "crossfitlv" down there and they were super welcoming. Gotta love the attitude of all my fellow crossfitters.
One thing that stuck out though is what you mentioned in the post about warmups and cooldowns. Both were lead by the coach and were quite different. Our warm up was a tabata row for 2 minutes to get +400m and a tabata jumprope for 2 minutes alternating single and double jumps. btw, I couldn't do the doubles to save my life...
The WOD was crazy though, it was 400m walking lunges with 25# weight (prescribed 65#) overhead the whole way. I couldn't finish the thing half fatigue and half the dry as hell air. It's hard to get used to.
All in all, I enjoyed it down there and I'm glad there's some things each gym is taking from each other.
Nice job Harold.
Yeah, super excited about the new warm ups and cool downs.
The CrossFit community is amazing, and so very glad you got to experience another box Harold. :-)
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