Certification Workouts

The CF Cert was great and I recommend it to anyone who would like to increase their knowledge and understanding of Crossfit. Of greatest benefit for me was the detailed instruction and error correction during the practical portions. The Staff was of high calibre and were genuinely interested in help the students learn and improve their individual skills.

The camaraderie that was established was great. Shared hardship and pain build lasting friendships.

The first physical test was Bottom to Bottom Tabata Squats. Scored a 16. That made me feel pretty good.

The first days WOD was Fight Gone Bad.

“Fight Gone Bad!"
Three x 1 minute rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
One point is given for each rep, except on the rower where each calorie is one point. 1 minute rest after each 5 exercises.

This was a humbling experience. Scored 260. Was Crushed. The pain went away as soon as the beer came out. Had a few beers and then had a nice supper with Amy. Had a few more beers and then went to bed.

The second days WOD was Fran.

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups


Felt better about this one. Scored 5:44 (PR). Was Crushed.

To finish off, meeting Eva and Nicole and Greg Glassman was like meeting movie stars. Very awesome and dedicated to their passion. Nicole is way shorter then I thought she was.

Looking forward to improving myself and helping people who would like to be helped.