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
Great post and congrats on your level 2 🙂
And
Congrats Pat!!! How wonderful for you and your family 🙂
OG
10 Thrusters (135#)
200m Run
20 Thrusters (95#)
400m Run
30 Thrusters (65#)
800m Run
10:48
NFT
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!
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!
Open Gym
10-9-8-7-6-5-4-3-2-1
Man makers (15#)
Pullups
20-18-18-14-12-10-8-6-4-2
Butterfly abmat situps
23:18
1 mile easy pace
2 rounds
500m row
10 GHD
Ran out of time had to go to work but that was all ‘fun’
MOB + 500m Row + 15 Wall Squats
On the Minute for 20:
Odd Minutes – “Goat” #1 – Snatch
65# – 4 rnds x 5
85# – 3 rnds x 3
95# – 2 rnds x 1
105# – 1 rnd x 1
Even Minutes – “Goat” #2 – OHS
65# x 3
Goat Boy: https://www.youtube.com/watch?v=gktJ7qZJr4s
Mob
400m Row
WU x1
Goat Day
EMOTM 20 mins
Even min: DU
Odd min: Wallballs(10#)
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.
Thank you Jackie!
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😜
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)
OG
5 rounds
500m row
10 GHD sit-up
Time:23:18
OG
5 rds for time
500m Row
10 GHD situps
19:50
Thanks to whoever wrote this on the board. It was a great workout.
MOB + WU + 400m Row
Even: T2B – 11,7,7,8,6,7,6,6,7,7
Odd: Skipping – 5 DU, 23 SU,27,50,30,70,15,0(ripped hand),10,27 (all SU were unbroken)