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2011 April

Wednesdays Open WOD 11.6

Crossfit WOD 11.6:

As Many Reps as Possible in 7 Minutes
3 thrusters 100/70
3 chest to bar pullups

6 thrusters
6 chest to bar pullups

9 thrusters
9 chest to bar pullups

12 thrusters
12 chest to bar pullups

15, 18, 21….. and so on

Rx’d

Fay 44 reps completed
Lori 55
Myron 64
Chad 66
Ross 76
Shawn M. 81
Andy 46
Shawn F. 51
Steve B. 64
Ryan 63 105 lbs

Modified

Alana 44
David 33
Karl 45
Meg 54
Susanne 63
Angelica 44
Kryssy 49
Jose 69
Lisa 54
Jon 76
Keith 75
Taryn 54
Sidia 56
Ced 45
Keisha 36

Tuesdays WOD

WOD:

3 rounds for time
200 meter run
15 kettlebell swings (heavy as you feel comfortable)
20 squats
25 situps

70 lbs KB
Garrett 8:31
Shawn M. 7:53
Joey 8:11
Chad 8:14

53 lb KB
Steve 9:27
Ross 7:42
John 11:47
Jacob 9:34
Kevin 7:31

44 lb KB
Lori 8:41
April 14:12
Jerry 15:11
David 12:35

35 lb KB
Fay 8:26
Meg 9:35
Taryn 11:03 (nice work moving up in weight)
Radhika 9:57

26 lb KB
Angelica 12:49
Alyssa 9:01

18 lb KB
Kyle 8:54

Mondays WOD

WOD:

One the minute every minute do:

3 Deadlifts 185/115 lbs
6 pushups
9 box jumps 24/20

If you fail to finish the reps above within the minute sit out next minute and then continue.

Rx’d

Lori 0 (sat out no rounds/finished all 20 rounds as prescribed)
Fay 0
Shawn M. 0 (1/2 WOD)
Kevin N. 0
Garrett 0
Ross 0
Sidia 1 (did not complete reps o 1 round/rested 1 round)
Shawn F. 0 225 lbs
Neey 5
James 3 (6 rounds in 20 lb vest)
Chad 0
Steve 2
Jeff 5
Jacob 3
Jen 1
Tiffany 0
Ced 7
Tammeka 0
Teneric 0 225 lbs

Modified

Alana 3
David W. 6
JT 4
Jon 2
Renee 0
Lisa 2
Taylor 4
Nicole 0
Jody 0
Kyle 5
Keith 1
Claudia 3
Jerry 4
Kevin W. 3
Meg 0
Radhika 1

Level 1 Syndrome

Good writeup about getting your level 1 cert.   I thought this was very insightful and exactly something I struggled with upon my certification. Shawn M.

There are CF Level 1 tests every weekend.  Read that again.  Every weekend, and the certs are packed.  50-80 people get certified every weekend as CrossFit Level 1  coaches/trainers/instructors.  And this is freaking awesome.

When I went for my L1 cert in 2008 I was awestruck.  I had been a “certified” trainer since 2004 (some bullshit $100 cert from the internet) and been a “real-certified” trainer since 2006 (real cert, real test, real full-time job as a trainer).  When I went to workshops as a trainer all the really knowledgable folks looked like they had never seen the inside of gym.  They were merely academics, lab coat nerd types with no muscle and way too much fat.

So imagine going to a cert where the knowledgeable folks can deadlift 400+lbs and bang out 20+ pullups and crush 400m runs like a high school track star.  Nerds that blend the booksmart into a way you can understand it, and  a way you can better relay it to the general population.  You immediately fall in love with such a program.  They welcome your questions, no matter how stupid (don’t be a pussy and say they were mean if they made fun of your question with an anwser Rip style).  And they “make you” workout on BOTH days of the cert!  Freaking cool right?

But many  people walk away from this with a huge ego (while instead they should feel humbled).  They immediately go back home and tell everyone at their gym/home/church how dumb everything they are doing is dumb.  That only the 9 foundational moves of CF are the only functional things around.  But remember what they say at the L1, that it is a survey course (“an inch deep and a mile wide”).  Imagine how annoying some college kids are who just finished their first semester and took a philosophy 101 class and proceed to tell you about Plato’s Cave orNietzsche.

Same shit here.  Get some life experience or a philosophy major before you spout off at the mouth about Kierkegaard or Ayn Rand.  Get some coaching experience before you tell me that battle ropes, atlas stones, or assistance exercises are “not functional”.

A L1 cert is not the end all be all of fitness certs.  It is a starting point.  It doesn’t mean you should have your grandma do “Fran” as Rx’d. It doesn’t mean necessarily that you are qualified to judge out of the ordinary movements at CrossFit competitions.

According to Gladwell, you need a minimum 10,000 hours of work in your field before you are an expert.  So your 2-day 8 hour a day cert doesn’t make you an expert.  Don’t act like one.  As CFers we should be the MOST open to new ideas and things that can help us in our fitness journey.  You want to increase your expertise? Find a coach who knows more than you about: programming, powerlifting, strongman, olympic lifting, gymnastics, running, or crossfit in general and learn from them.  Be willing to pay up to take certs from them, or if you are lucky, be within an hour driving distance and go up there every few months to learn.  This will help you alleviate level 1 syndrome.

I have seen alot of Level 1 syndrome happen.  It can lead to both awful over-coaching and total butchering of competition reps (both too lenient and over the top form-nazism due to lack of understanding of basic human anatomy).  Just because you got your Level 1 it doesn’t mean you are automatically better at CrossFit.  It doesn’t make you an expert on the deadlift, on full depth of a 1 arm kettlebell squat, or automatically put 20 lbs. on your jerk.

What it does is this:  starts you on a journey to a better understanding of the fitness we are all chasing and allow you to put your own personal spin on what CrossFit is.

Jesus WOD

WOD:

14 rounds

10 deadlifts 95/65

10 squat cleans

10 push press

50 feet of lunges

After rounds 3-7-9 do 7 turkish get-ups 53/35 lbs

Rx’d and Finished (incredible)

Lanae 1:29:18 Rx’d

Tiffany 1:43:54 Rx’d

Garrett 1:32:04 Rx’d

Corbin 1:31:18 Rx’d

Modified Weight or Rounds

David W. 7 rounds

Taylor 5

David 5 + 20

Teneric 6

Myron 4

Torie 4

Kryssy 5

Kevin 7

Shawn F. 7 rx’d weight

Tammeka 6 + 10

Sidia 9 rx’d weight

Jody 9

Neey 7

Jill 7

Chad 7

Ryan 7

Andy 7 + 10

Taryn 5 + 18

April 7

Jerry 5

Sue 7 + 10

Karl 10

Kevin 5

Thursdays WOD

WOD:

AMRAP 12 Minutes

Rx’d

Kevin 6 + 17

Kat 6 + 9

Joey 6 + 14

Chad 6 + 25

Teneric 7 +15

Shawn M. 6 + 8

Shawn F. 6 + 17

Jacob 5 + 5

Ross 8 + 10

Fay 7 + 3

Lori 7 + 28 70 lbs

Torie 7

Meg 7

Tammeka 7 + 10

Jamie 7 + 12

Modified

Angelica 3 + 21 45 lbs

JT 6 83 lbs

Jeff 5 75 lbs

David 5 + 10 63 lbs

Jerry 4 + 12 75 lbs

Steve 7 + 25 45 lbs

Alyssa 6 + 6 58 lbs

Wednesdays WOD

WOD:

11.5 Open WOD

5 Power Cleans 145/100

10 Toes 2 Bar

15 Wall balls 20/14

Rx’d

Lori 7

Joey 7 + 5

Ross 7 + 15

Garett 8 + 16

James 6 + 5

Kat 6 + 1  103 lbs

Chad 7 + 15

Andy 6 + 3

Shawn M. 6 + 18

Tiffany  6+ 5  103 lbs

Modified

David W. 4 + 5 100 lbs

Fay 7 + 5 95 lbs

David 4 + 12 115 lbs

Kevin 4 + 6 140 bs

Meg 6 + 1 95 lbs k2e

Myran 16 lb wall ball

Keith 6 + 9 115 lbs/k2h

Karl 6 + 3 115 lbs/k2h

Sue 8 + 5 65 lbs/k2e

Lisa 6 53 lbs/k2e

Steve 6 100 lbs

Angelica 6 + 10 55 lbs

Jill 4:55 pm-6:22 pm

Tammeka 6 + 10 85 lbs

Jo 5 + 7 15 lb/4 lb ball (welcome)

Taryn 6 + 15 65 lbs

Jacob 4 + 15 115 lbs

April 5 + 585 lbs

Jill 7 + 14 55 lbs/situps

Jody 6 + 5 75 lbs

Alyssa 6 + 6 65 lbs/k2e

Keisha 5 + 5 55 lbs/k2e

Jamie 6 + 15 85 lbs

Renee 6 + 5 65 lbs

Cedric 5 + 15 115 bs/k2e

Jerry 5 + 5 100 lbs/k2e

Alana 6 + 3 65 lbs/k2e

Kevin 6 + 2 100 lbs/k2e

Nicole 5 + 12 93 lbs/16 lb WB

Tuesdays WOD

Don’t forget about the Crawfish WOD this Saturday at Bayou City Crossfit. Competiton starts at 8 am. We will be there around 7 am to set up the tent.  Great opportunity to see a team competition.  Bring your friends and family.

WOD:

AMRAP
15 box jumps 24/20 inch
10 Ab Mat Situps
5 Thrusters 95/65

Rx’d
Kevin 6 + 17
Kat 6 + 9
Joey 6 + 14
Chad 6 + 25
Teneric 7 + 15
Shawn M. 6 + 8
Shawn F. 6 + 17
Jacob 5 + 5
Ross 8 + 10
Fay 7 + 3
Torie 7
Lori 7 + 28 70 lbs (5 more than rx’d)
Meg 7
Tammeka 7 + 10
Jamie 7 + 12

Modified
Angelica 3 + 21 45 lbs
JT 6 83 lbs
Jeff 5 75 lbs
David 5 + 10 63 lbs
Jerry 4 + 12 75 bs
Steve 7 + 25 45 lbs
Alyssa 6 + 6 58 lbs (65 lbs next time)

Great work!

The Buzz of PCF this Week

Special Easter WOD on Friday! Get it done because there will not be a 6:15pm WOD friday evening.  Some of us coaches got to experience this WOD last year and all of us will never forget what we are thankful for.

Saturday- No Saturday WOD

Come out and cheer on your fellow crossfitters at the Bayou City Crawfish WOD MegaFest! The start time will be 8:00am.

Bayou City CF- 1717 W. 34th St.

5miles off 610 N. Exit Ella North, take first right on Ella, it will be 1st building on your Right.

Saturdays Hero WOD

Daniel Crabtree
50 pullups
400 meter run
21 thrusters 95/65 lbs
800 meter run
21 thrusters 95/65 lbs
400 meter run
50 pullups

Shawn M. 22:11 rx’d
Kat 26:23 rx’d
Serena 20:04 53 lbs/1 band. From www.bayoucitycrossfit.com. Welcome Serena. Great having you
Michael 27:28 rx’d. From www.crossfitboston.com. Welcome. Great having you
Sara 20:19 400 m run sub’d for 800 m run. 45 lb thrusters. www.crossfitboston.com. Great having you. Way to kill it while 6 moths pregnant!


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