3 Rnds for time
500m Row
12 HSPU
8 Pull ups
10:08...This one was made up on a whim. Good though. Rows really get to my legs, I feel the burn every time! HSPU and pull ups went easy. This one would have been better with 21 HSPU and 15 pull ups!
After the workout I hopped on a plane anf flew to Manchester, UK for a weekend of fun. CrossFit Level 1 certification, Gotta say, it was awesome! I was sooo surprised to see Coach Glassman there. He is an amazing human. I have a total passion for what he says, teaches and believes in! He brought along a great training crew from the states too. Todd (CrossFit Flathead), Jimmy (CrossFit Laguna Beach), Nicole (CrossFit Santa Cruz), and my buddy Andy (Crossfit Coronado).
The weekend started off with Coach speaking about What is CrossFit. Nicole spoke on squats, front squats, and over-head squats. Then we worked on our functional movements in these areas. Coach again came up to lead us on a journey of What is Fitness! Andy got pretty deep into presses, push presses, and push jerks followed again by functional movements workshop in these areas. Then came the WOD! All of the trainers were trying to scare us (succeeding by the way) with FRAN, but alas they had something else in store for us.
Saturday Sept. 13th
WOD
Teams of 3 working at the same time, but each member must finish his exercise before moving on the to next.
3 Rnds
200m Run
Air squats
KB Swings (62#)
11:32...all I have to say is 30 KB swings at 62#s is really heavy! x 3...lol...sucks!!!
After the WOD we all got together at the local pub for some beer, food, and great conversation. This turned into me, with the trainers in downtown Manchester getting absolutely wasted till 4am!!!
Day 2 started with Todd talking about dead lifts, sumo dead lift high pulls, and med ball cleans. Again followed by functional movement workshop. Then we had Q & A with Coach, Nutrition with Nicole, and Programming with Todd. Just before the programming we split up into groups and did stations for review on med ball cleans, presses, muscle ups, and kipping pull ups. Mixed into that was "Satan"! Lol, kinda an inside joke from one of the lectures, but anyway, Andy decided that we need to do a thruster burpee WOD!
Sunday Sept. 14th
WOD
2 man team, both working simaltaneously
30-20-10
Thrusters (95#)
Burpees
9:50...This WOD was killer! 1st of all I was sooo hung over...stupid! And 2nd of all, that combo of movements really sucks! lol. Went ok though, it actually made me feel like shit, but then I ate a few almonds and it cured my hang over!
CrossFit Level 1 Cert. Manchester UK Day 1
CrossFit Level 1 Cert. Manchester UK Day 2
Nicole and !
2 comments:
Hey Jeremy,
It was really good to meet you at the cert this weekend. Even better to hit the town with you and the guys! My contact details are ljar@hotmail.co.uk and leon.robotham@sage.com
BTW your blog is sweet i'll be keeping an eye on it for sure. Hope to meet up again.
Stay safe bro.
Leon
Dude!
Looks like you and me are having a tattoo competition in the 1st photo.
Hope you got your clothes back. FGB went really well just by using brush shafts. 13 people went through it and came out alive at the other end.
Hope you're practising how to pronounce 'ARSE' in your best Norn Iron accent.
Gotta get one of your t-shirts to hang up in our box.
Helen
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