Marcel’s Level 2 recap

Walking in Saturday morning for the first day of my Level 2 Cert felt a lot like my first fundamentals class at CFM 7 years ago on Rideout Street. I remember showing up for my first fundamentals ready to learn, but also quite intimidated — exactly how I felt at the Cert.

Kevin and Pierre made the fundamental sessions very challenging, but also made me feel safe. They never pushed me harder than they knew I could be, but also they did not relent on proper form and technique. This is a lot like our Level 2 experience. I came in to my Level 2 prepared – or so I thought – ready to learn, but feeling nervous, anxious, intimidated and excited; just like my first fundamentals.

Thankfully, after a weekend of being “broken down” and critiqued at length in a safe environment, I came out a more confident Trainer, feeling prepared to take on any coaching challenge. I can’t say I won’t make mistakes, but let’s face it we all do, it’s what we learn from these mistakes that helps us grow. That’s what the CF Level 2 and Fundamentals is all about, helping athletes and trainers learn and grow.

After the weekend it became very apparent to me that this is what CFM offers to new members. New members, just like I was in 2009, come in with the same anxieties I did at my Level 2, but they are quickly made to feel safe and then challenged to push to their potential even if they don’t what it is yet.

All this is to say that CrossFit is a journey, keep pushing yourself out of your comfort zone and keep learning — it is what makes us all better people, athletes and trainers.

On the Minute for 20:
Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2

“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two “Goats” to work on today. Coaches will have great suggestions in class.

Compare to Apr.10/16

Patrick is jumping for joy! He's a new dad!
Patrick is jumping for joy! He’s a new dad!

13 thoughts on “Marcel’s Level 2 recap”

  1. Great post and congrats on your level 2 🙂


    Congrats Pat!!! How wonderful for you and your family 🙂

  2. OG

    10 Thrusters (135#)
    200m Run
    20 Thrusters (95#)
    400m Run
    30 Thrusters (65#)
    800m Run


    5 rounds
    500m Row
    10 GHD Situps

    EMOM for 5 min
    5 Floor Press (155#)

    Rest 2 min

    EMOM for 5 min
    5 L-pullups

    Lots of goats were worked on this morning!

  3. On the Minute for 20:
    Odd Minutes – “Goat” #1 – Du’s – Did 25-41 per round. Got me a speed rope after this. Now I need to re-adjust all my timing 🙁
    Even Minutes – “Goat” #2 – Squat Cleans @105 – getting better

    Well said Marcel and keep up the good work!
    Congratz Pat!!

    Thanks Shane!

  4. Open Gym

    Man makers (15#)
    Butterfly abmat situps


    1 mile easy pace
    2 rounds
    500m row
    10 GHD

    Ran out of time had to go to work but that was all ‘fun’

  5. When I read your recap and got to the paragraph where you explain how everyone feels some anxiety when they start something new including experienced coaches like you Marcel, I thought “what a great observation”. I think one of the reasons our coaches are so wonderful, is that they never forget how much courage it takes for someone to make a life change, to start a new regime, to challenge oneself, and to push into new limits. Nicely put, Marcel! Congrats on your achievement my friend.

  6. Mob
    400m Row
    WU x1

    Goat Day- just not killing a bunny is really my goat…Glad I showed up!
    EMOTM 20 mins
    Even min: Box jumps
    Used plates thanks to coach Blake’s box jump clinic…height is no longer a fear
    Odd min: burpees
    Coach Kevin had me work on down/ups… Less smashing of my knee when i dont flop to the ground😜

  7. Prep Class

    Retest of first WOD (Aug 30 – 59 reps)

    2 rounds
    – 1 minute hang power cleans (55 lbs)
    – 30 sec rest
    – 1 minute bar hops
    – 30 sec rest
    – 1 minute mountain climbers
    – 1 minute rest

    107 reps (48 rep PR)

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