Great Certification!

Returned from the Crossfit Cert at GSX in Fort Worth and cannot seem to get back on track! Physically and mentally it feels like the "dead time" after a tournament or competition. I am sore all over. I was in great shape going in, but that did not seem to matter. I returned on Monday 2:30am (storms caused delays) and today (Wednesday) is the first day that I feel like training. Will write more about the cert later this week and post some pictures. At the cert, many individuals asked me whether I trained my athletes in strict Crossfit mode, or use a different approach. With my young athletes- strictly Crossfitting. Older trainees I tend to do more of a hybrid type workout, using what is available and taking into account what my clients want. That does not mean that I do no Crossfitting. On the contrary- Now that I am certified, I will be utilizing more WOD's per group. Here is an example of what I had a group of 50-55 males do this morning at 5:30am-

Warm-up (5mins)

Halo drill with 25lb plate
Lying band hip flexions
MB figure 8 passunders
MB jackknife

Each grouping/couplet is performed for 3-4 rounds

A.
Narrow grip BB Snatch x 5
Hip Flexion x 10+10
DB step-ups x 15

B.
Standing Press x 10,8,6,4
Hip Extension x 10+10
GluteHam Raise x 15

C.
Barbell pullover and press x 5+5
BB Deadlift and curl combo x 10
12" box jumps x 15

Mini- "Cindy" for 10 minutes (5 pullups/10 pushups/15 squats)

End with static stretching with jumpstretch bands

This is a pretty good example of how most morning are laid out. Is it perfect? No. Would I like to do it differently? That is the plan.

Here is a great motivational snipet from the movie " Facing Giants." Zach Evan Esch (sp?) has posted this and it has made the rounds on a few other sites- but it is a great clip....What are you willing to do? How far will you go? How many brick walls will you let stand in your way?