Post Cert COMA

So the Level I Certification was over this last weekend and it was awesome. Freddy, Mike, Tyson, Miranda, Rory and Jolie were also awesome. It was great to be among the great at a sport that I have such passion for. Some information I already knew and some just made me do alot of thinking. The lecture that made me think the most was the programming lecture. Not just because I want to do my own programming but when I look at the mainsite WOD or on an affiliate site I look at it in the M, W, G format and how that format will effect my power output. Anyway, two days and 3 WODs later I am certified. The elevation was not the greatest to me but I can not make excuses I just sucked at "Fran" at elevation. Here is a video of me doing a 54" box jump and Josh at 43"

Josh can jump higher we just did not get it on video.

Monday 11/2/2009

I did not do the posted WOD. I was still tired and did not feel up to par so I worked on my snatch. I did the Burgener warmup, some muscle snatchs, power snatchs and full snatches with 65# to work on my form and technique. Here is a video of a hang squat snatch with 65#.

Tuesday 11/3/2009
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

29 something was my time. I was still not into it, did not feel right. The 25s were great and then everything fell apart from there. I tried the butterfly and could not get into a rythmn and (as always) pushups took way to long. Not a good day.

Thursday 11/5/2009
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

19+10

This was a PR and it was a great day. I used the butterfly for most of the WOD and it felt great. Faster cycle time means more rest. I did not feel it until about 14-15 and then as I was tired I started to kip as I lost the rythmn.

I am glad I went to the certification and am now going to finish all the provisions to be legit so I can start training individuals that would like me to.

Almost Forgot

I completed the CrossFit pullup clock tonight achieving 18rounds with 8additional pullups. My previous was 19rounds and 10additional pullups. My grip is what failed me tonight, also the last time I did this I did it at the gym were their pullup bars do not go all the way across there is a big gap in the middle, so I am not sure that my chin was over the bar on all of the reps from my previous attempt, I will count this as my baseline as I KNOW my chin was above the bar on all of the reps.

Continuous Pullups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

I did 19rounds with 10pullups extra. I knew when I started for the 20 I was not going to get it just trying to get as many as possible. I kept my eyes and nose above the bar each pull the best I could. I am pleased with this WOD, my lats and teres are not but I am. Tomorrow is a rest day and then pick it back up on Friday.