For me, going into the Level 2 was quite nerve wracking. I still feel new and sometimes struggle with self-confidence around new people, especially peers. Which is one of the reasons I wanted to do it.
Once we got started they were asking everyone how long they have been CrossFitting and coaching. I seemed to be low on the totem pole for time. Which kind of made me more nervous.
I basically kept telling myself how great a coach Kevin is and that he wouldn’t have sent me here knowing I would make a fool of myself.
I was very open to all the information and critiquing that was given to everyone, not necessarily me. I was actually given praise on a couple things which inspired a new level of confidence. These people are the best at what they do, so that was a huge compliment.
This seminar has given me a lot of insight on what we should expect from our athletes and what our members should be getting from us. I want to make CrossFit and Kevin proud, and I will keep striving to be better.
Favorite quote of the weekend – “Do the uncommon uncommonly well”
#lovemycrossfitfamily
Sincerely,
Coach Shane
Pause Back Squats (3 sec)
5 x 3 reps @ 60%
Weighted Dips x3
5 sets
Cashout:
50 Good Morning Darlings
50 Leg Levers
50 2-count Bicycle Crunch
Shane, you are an incredible coach. I’m so proud of you! You are a huge part of CFM. ❤️
Thanks, so glad you got me here!!! ❤️
Pre WOD WOD
Pause Back Squats (3 sec)
5 x 3 reps @ 60%
155-155-155-155-155
Weighted Dips x3
5 sets
BW-5-15-15-15
Cashout:
50 Good Morning Darlings
50 Leg Levers
50 2-count Bicycle Crunch
Nice work Shawn, that Cashout was pretty tough!!
Mobility x 1
6 min AMRAP warmup
Pause Back Squats
5 sets of 3 @ 60# (60%)
3 second pause
Ring dips
5 sets of 3 (on the box)
Cash out
50 Good morning darlings
50 Leg levers
50 Bicycle crunch (2 count)
Feel the burn!
Had a great morning on the bar and box with Kim!!
Shane, I love the words you wrote today. We are so lucky to have you coaching, teaching, and leading us!
Thanks for the class Patrick. It was fun!
Thanks Jackie, it’s because of you guys (all the CFM members) that I strive to be a great coach!!
Pause Back Squats (3 sec)
5 x 3 reps @ 60% = 170#
Weighted Dips x3
5 sets- used Dip station
(BW wu) 35-55-75-80-(10xBW)
Cashout:
50 Good Morning Darlings
50 Leg Levers
50 2-count Bicycle Crunch
MOB + Group WU
Pause Back Squats (3 sec)
5 x 3 reps @ 60%
155#-170#-170#-170#-170#
Weighted Dips x3
5 sets – Assisted on toes
$OUT:
50 Good Morning Darlings
50 Leg Levers
50 2-count Bicycle Crunch
Pause Back Squats (3 sec)
5 x 3 reps @ 60% – 145
Weighted Dips x3
5 sets – assisted ring dips, couple negative dips and my 1st unassisted ring dip!!! woot!
Cashout:
50 Good Morning Darlings
50 Leg Levers
50 2-count Bicycle Crunch
You’re doing a great job Shane as are all the trainers I’ve had a chance to attend classes with.
Thank you Patrick for seeing that I could actually do an unassisted ring dip and helping me accomplish it!
WHAT! There’s something new every day with you! A ring dip is a big deal! Good job Del! I’m really enjoying your posts and seeing your progress!
Thanks Del, that goes for you as well. Your progress has been great!! Keep up the good work!
9:30 Open Gym. Had the place to myself.
20 min DU practice. Coming along, slowly……
12 Min AMRAP
100 SU, 10 DBall cleans 100#
435 Total reps (5 Cleans into rd 4)
Great post, Coach Shane!!
mob wu
group mob wu
pause back squat
5 x 3 rep
115×3
cash out
50 good morning darling
50 leg lover
50 bicycle crunch
Shane, you’re an awesome person and coach, we are lucky to have you at our gym!
group wu
Pause Back Squats (3 sec)
5 x 3 reps @ 185#
Weighted Dips x3
3 sets at BW – shoulder too sore to continue
Cashout:
50 Good Morning Darlings
50 Leg Levers
50 2-count Bicycle Crunch
Mobility x 1
6 min AMRAP warmup…liked this… gym was alive!
Pause Back Squats
3sets of 3 @ 115#
3 second pause
Ring dips
5 sets of 3 (on the box)
Cash out
50 Good morning darlings
50 Leg levers
50 Bicycle crunch (2 count)
Ouffff!
Thank you Shane for your post and your coaching!
Pause Back Squats (3 sec)
5 x 3 reps @ 60%
70#
Weighted Dips x3
1 set on the dip station with a mini band
3 sets – 3 reps of 5 second hold at top of rings
Cashout:
50 Good Morning Darlings
50 Leg Levers
50 2-count Bicycle Crunch
That 6 min amrap though….rough
Pause Back Squats (3 sec)
5 x 3 reps
35-45-55-65-75#
box assisted Dips x3
4 sets and ran out of time, still surprised myself.
Cashout:
50 Good Morning Darlings
50 Leg Levers
50 2-count Bicycle Crunch
Pause back sqausta 3 sec, x 3
WU @ 115#, then all sets at 135#
Ring dips 5 sets – I did 5 second holds on the bars – I like those 🙂
Cashout
50 good AM my darling
50 Leg lever
50 2 count bicycle crunch
WUx1
Pre WOD WOD
Pause Back Squats (3 sec)
5 x 3 reps @ 60%
170-170-170-170-170
Weighted Dips x3
5 sets
25×1-35-35-35-35
Cashout:
50 Good Morning Darlings
50 Leg Levers
50 2-count Bicycle Crunch