Chuck and Adrian explain "Fran"
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Barefoot Runner
Amputee Just Keeps Running BBC
CrossFit Endurance
Laurel sore-quads says
Cert WOD:AMRAP for 20 minutes14 kb swings7 push-ups
Used a 12kg kettlebell – definitely should have gone heavier. 16 rounds 10 swings. Was very surprised by this outcome – stopped counting at 10 rounds.
The cert was utterly exhausting but wonderful. I think the break-out sessions (breaking into smaller groups to learn coaching progressions)and question/answer sessions were my favorite, although the lectures were excellent too. All around a good experience.
Here’s hoping there are no squats in my immediate future!
Laurel says
*stopped counting at 10 rounds, means I stopped counting. Fortunately my partner was keeping track.
Malcolm says
Cert WOD:AMRAP for 10 minutes (not 20 as Laurel missposted, greatly reducing her badassery – she had the second most rounds of anyone at the cert, and the only one who beat her also had a much lighter than rx’d weight on someone who could have gone heavier).
14 kb swings (I had a dumbbell that was 45lbs, which rubbed a hole in the back knuckle of one of my thumbs).7 push-ups
9 rounds + 14 KB swings.
Anyone who hasn’t done a cert and is on the fence should definitely do it, but be aware that we have some pretty amazing coaching at South Brooklyn so our crew all were quite good movers already.
Laurel says
ACK! yes yes, AMRAP for 10 minutes. Bah, not only can I not count while working out, I can’t even remember what I did.
I second Malcolm’s final comment. We’ve got some excellent coaches at CFSBK.
Looking forward to seeing everyone tomorrow. Bed time!
David Mak says
Malcolm and Laurel – you are both bad-asses! Congrats!
Willie says
I want to second (or “third” I guess)Malcolm and Laurel’s comment about the CFSB coaching. I was very satisfied with the cert and it’s always good to have a new pair of eyes watch you but I feel the day to day coaching at CFSB is absolutely on par with the cert.
My sister and her partner workout at another box (not local) and have traveled to numerous others and they tell me that that is generally not the case. Anyway, I’ve fallen assbackwards into a great situation. I only wish I had made the ten minute trip about a year earlier.
Finally, probably the most productive part of the weekend for me was Dan and Malcolm helping me begin to untangle the muscle up.
I hope to demonstrate the world’s shakiest muscleup to all in the near future.
Anne W. says
I agree with all of the comments above. I had a great time at the cert, too. I definitely see why people want to keep going to them. Very entertaining crew that knows their stuff!!
We do have great coaches at SBK. Everything we learned this weekend was right in line with what we’ve all been hearing from day 1. It was also fun to hear so many positive comments/compliments on our box!