Crossfit, anyone?

[NWCycle]

We have a local martial arts studio near my home where I've taught kickboxing for years and they are getting set up to become a Crossfit affiliate. The director asked me if I would consider getting my Level 1 certification to teach classes for him ($1000 but he said he'd pay for it). I know it's a very intense, grass roots workout program but I'm just wondering if any of you have any experience with it or have gone through the certification. Someone recommended training for at least 6 months before even trying for the cert :o. Now, I may be fast approaching middle age but I'm not in that bad shape...geez!

[NJspin]

Katie, A few of the trainers at our gym have taken a modified CrossFit training program at one of the nearby gyms that offers instructors a preview of the official course. Check out this article from OutDoor Magazine here (http://outside.away.com/outside/bodywork/200811/hell-on-earth-fitness-plan-1.html)

http://outside.away.com/outside/bodywork/200811/hell-on-earth-fitness-plan-1.html

[NWCycle]

Interesting article, Steve. Thanks for attaching it. Something that needs to be considered about it, though, is that the article made it sound as if Cross Fit affiliates have to follow a certain format with few deviations. From what I understand, that is not true at all. They have 9 core movements that instructors then expand on, allowing for plenty of freedom to conduct classes and programs as affiliates see fit, including periodization, recovery, some cardio endurance work, and proper interval training. Here's an article from our local newspaper about Cross Fit that mentions a guy who is running an affiliate that focuses on safety, good technique, plenty of recovery etc. - not the "killer" Cross-fit most people think of, but a smarter one, and he's been quite successful:
http://seattletimes.nwsource.com/html/pacificnw/2009300667_pacificpfitness07.html

I think Gym Jones really just wanted to go off on their own and make money without having to share any with Cross Fit (and who could blame them?). Quite honestly, I think Cross Fit got a bad rap in that article.

It does look as if I'm going to have to do some training to get in shape for the certification, though. Yikes. The tabata squats alone have my knees begging for mercy - and that's just from watching the video.

[SpinBob]

Katie,
Have you taken any CrossFit classes? I'd bet if you could do the class comfortably, you were in good enough shape to take the cert.

[NWCycle]

Katie,
Have you taken any CrossFit classes? I'd bet if you could do the class comfortably, you were in good enough shape to take the cert.
No, that's the thing - there are no CrossFit affiliates anywhere near here so I'm going strictly by internet research. I'm meeting with a CrossFit instructor next week to discuss a training program so I'll know more then. Mostly just wanted to find out if anyone has any personal experience with it before I jump in with both feet.

[kelwend]

If your gym pay for it go for it !
Have a look on you tube you can find some exemples, it is a hardcore training, you are the instructor you would have to be able most exercises but every one have to do it at his/her own level. In 4 weeks, if you fitness level is good; by adapting your training you would be able to pass the training.
An advice would be to practice plyometric, core and negative contraction (excentric) to strenghten your tendons.
If you have any body issues you would perepas have to considere it but again you are the instructor not the practician.

[NWCycle]

Thanks, Pascal. Good advice. Crossfit's website has many, many videos showing their various exercises and modifications so I've spent hours looking at them. I think I'll be ok with most - I'll need to practice pull-ups...haven't done those since I was 12. My only real issue is with my knees. I took up teaching cycling because the kickboxing was absolutely killing my knees. I can't do one of CrossFit's deep (below the patella) squats without sounding like a ratchet wrench. And, yes, I'm planning on modifying my training as you mentioned - plyo jumps, serious core work, etc. beginning next week after I meet with one of CrossFit's trainers and get an idea of what they expect. I'll keep everyone posted on the outcome.

[jsejt]

We have a local martial arts studio near my home where I've taught kickboxing for years and they are getting set up to become a Crossfit affiliate. The director asked me if I would consider getting my Level 1 certification to teach classes for him ($1000 but he said he'd pay for it). I know it's a very intense, grass roots workout program but I'm just wondering if any of you have any experience with it or have gone through the certification. Someone recommended training for at least 6 months before even trying for the cert :o. Now, I may be fast approaching middle age but I'm not in that bad shape...geez!

I have a Crossfit Gym near me that I went and checked out. I love the "high-intensity training" philosophy. I walked in to see ropes hanging from the ceiling, monster truck tires against the wall, etc. There were two people, one was very fit and the other was a lady that was of average fitness level. They both raved about how awesome it was, how strong they felt, and the coaching was great. I talked with the trainer about the ridiculous form you see on youtube from various Crossfit gyms across the country. He knew of them and compared them to ridiculous spinning videos you see on youtube, touche'. I want to go take a few orientation workouts before I chuck the $120.00 a month fees to join. I would encourage you to go take a few workouts but if I had someone approach me to get certified (at their cost no less) I would be all over it. I've actually considered getting certified on my own eventually.

Good Luck!

[cfoam4me]

I know they also incorporate kettlebells in some of their routines and for as bad as my knees are, training with them has helped them immensely. Good luck!

[NWCycle]

Thanks, you guys! My meeting is tomorrow at 1:30. I've checked out the "BrandX Scaled Workouts" on the CF website that gives you modified options for the Workout Of the Day and categorizes them in humiliating "dog" terms. Unfortunately, I think I could be considered "puppy" level for most exercises. I'm way beyond "buttercup":rolleyes: but not quite to the "pack" or "dawg" (let's not even talk about the "big dawg"...100 pull-ups? Seriously??) level :confused:. The whole thing is kind of hilarious and strange but I'm excited. My hope is that this strength-focused training/teaching experience will be a good pairing with the cardio-focused cycling I've been so passionate about these past few years. It kinda takes both to make a whole, I think. I will share my experiences for anyone who is interested. And if you're not interested, ignore me. I'm used to it.:D

[jsejt]

Thanks, you guys! My meeting is tomorrow at 1:30. I've checked out the "BrandX Scaled Workouts" on the CF website that gives you modified options for the Workout Of the Day and categorizes them in humiliating "dog" terms. Unfortunately, I think I could be considered "puppy" level for most exercises. I'm way beyond "buttercup":rolleyes: but not quite to the "pack" or "dawg" (let's not even talk about the "big dawg"...100 pull-ups? Seriously??) level :confused:. The whole thing is kind of hilarious and strange but I'm excited. My hope is that this strength-focused training/teaching experience will be a good pairing with the cardio-focused cycling I've been so passionate about these past few years. It kinda takes both to make a whole, I think. I will share my experiences for anyone who is interested. And if you're not interested, ignore me. I'm used to it.:D

Woof Woof...I'd go for the "Big Dawg" status!! :cool:

Seriously, I'm very interested in your Crossfit journey so keep me posted. I'm stepping tenderly in that direction as well.

[NWCycle]

Lordy, Big Dawg status...do you know how amazing it would be for me to be able to do even 25 pull-ups - can't imagine how strong I'll feel. But 100? Have at it sistah! Woof!!

I'm going to start my training by doing the Workout of the Day, every day. I will probably skip the cardio ones simply because my 4 cycling classes per week will fulfill any cardio requirement and most of their cardio centers around long runs which hurt my knees - but everything else is fair game. I'll start out at "puppy" level and see how quickly I can bump myself up to "Pack" status. The martial arts studio where the classes will be has a big hanging rope. My goal is to be able to climb that rope without using my feet (oy!) before I go for the certification. Stupid goal but, hey, stupid is as stupid does (that would be from Forrest...Forrest Gump) and I've always wanted to be able to do it. I think I'm going to sign up on their forum - it makes you more accountable for the daily workouts.

My meeting's in an hour. Should be interesting.

[jsejt]

Lordy, Big Dawg status...do you know how amazing it would be for me to be able to do even 25 pull-ups - can't imagine how strong I'll feel. But 100? Have at it sistah! Woof!!

I'm going to start my training by doing the Workout of the Day, every day. I will probably skip the cardio ones simply because my 4 cycling classes per week will fulfill any cardio requirement and most of their cardio centers around long runs which hurt my knees - but everything else is fair game. I'll start out at "puppy" level and see how quickly I can bump myself up to "Pack" status. The martial arts studio where the classes will be has a big hanging rope. My goal is to be able to climb that rope without using my feet (oy!) before I go for the certification. Stupid goal but, hey, stupid is as stupid does (that would be from Forrest...Forrest Gump) and I've always wanted to be able to do it. I think I'm going to sign up on their forum - it makes you more accountable for the daily workouts.

My meeting's in an hour. Should be interesting.

Not stupid at all, totally tough stuff. You can do it and also the 100 pull ups. Don't ever say you can't do it....Can't wait to hear about your meeting. Keep me posted.

[NWCycle]

The meeting went GREAT. The guy was so excited and enthusiastic, it was contagious. There's a certification seminar nearby...well, within 200 miles anyway...in November so I'm going to sign up for it. You have to have some familiarity with CrossFit before you go for the cert. and need to be prepared for a very physically taxing 2 days. They don't just demonstrate a proper squat, you have to do them over and over and over and over until they are perfect. Same goes for the other 8 foundational exercises. He said it's very much like a PT cert. as far as the depth they go to in making sure you know how to teach perfect technique, correct bad technique, and modify exercises to suit all levels. I think CF is a good pairing with IDC as long as you don't overdo. I'll probably have to scale back a little on the intensity of my IDC workouts and skip any of the CF cardio Workouts of the Day.

Shannon, I'd suggest signing up for the Crossfit Intro. Apparently every Crossfit gym has to spend the first 3 classes introducing the 9 foundational exercises, covering 3 during each class. All the other CF exercises are built around those 9 exercises so knowing them well is essential. And, after those 3 classes, you'll have a good idea if it's for you or not. I'll PM you when I go for the cert. and please feel free to PM me with any questions you have. I don't want to take up IC space for a Crossfit conversation but would love to talk about it with you since you seem enthusiastic about it too!
Katie