Level 1: 5:00 of push-up practice post workout - elbows tight to sides, straight line from head-to-toe… work toe pushup usings assistance bands if you cannot do them unassisted yet; Do this twice this week
Level 2 skills:
3 sets of max ring dips at 2010 tempo – HIPS MUST LOWER AND BICEPS TOUCH RINGS - OR 3 sets of 5 assisted ring dips… report results to coach
1 RM Push Jerk
Unlimited also do:
Level 1 squats: 2×50 air squats – report results to coach; or Level 2 squats: 3×3 Front squat
The Agatsu Advanced Barbell Certification is a unique program designed to introduce coaches and personal trainers to the the essentials of barbell training. Moreover the course is ideal for anyone looking to improve their technical understanding of these exercises. From beginner to advanced this course is for you. More than just a Personal Training Certification, this program will teach you how to learn, teach, and breakdown basic and advanced barbell techniques.
Certification seminars are intense and very physical. Each weekend course is aprox 12hrs and covers: Basic and advanced barbell exercises, Deadlift, Back Squat, Bench Press, Snatch, Clean & Jerk. This is NOT a pay for certification, you must earn your diploma. Be prepared for an intense physical and educational challenge. Any instructor who is Agatsu certified may attend any future workshop for their level free of charge to upgrade their skills. Anyone who does not pass an Agatsu certification course may within one year attempt the same course free of charge.
Here is some info and a video on Willie, who is the power lifting expert for the cert. Pierre Auge from CrossFit Ottawa is also instructing and I his specialty is the oly lifting.
This is who we’ll be training with! Here is some info from Pierre on Willie’s performance at worlds:
Willie Albert won a silver at the Raw World Powerlifting Championships today. (2 Oct 2009) He made all of his attempts (even his benches, Willie’s least favorite lift), topping out with a 252.5kg (556.6lbs) Back Squat, a 160kg (352.75lbs) Bench Press and finishing with a massive 325kg (716.5lbs) Deadlift, for a 737.5kg (1626lbs) total in the 82.5kg bodyweight class. (weighing in light at 81.75kg right after getting off the plane and having breakfast) The Russian athlete who came in first totaled 752.5kg including an incredible 210kg (467lbs) Bench Press. Remember this was the RAW World’s, only a belt allowed, no suit, no knee wraps in fact the knees had to be bare. Willie incredibly out dead lifted all of the 90kg lifters (the weight class above) in the competition. For someone who started lifting as a skinny kid 14 years ago he’s become one of the premiere raw powerlifters in the world through tons of hard work and consistency.
As many rounds in 20 minutes of:
8 Push Ups
16 Back Extensions
32 Double Unders
Mobility Monday
Here’s something you can and should do at home/at the office if you’re using a computer often… Before I started CrossFit I had horrible wrist pain from sitting at the computer 16 hours/day. I would wake up at night with my hand in chronic pain and fingers numb. Very scary! After I started CrossFit training I found several of the exercises very challenging and my wrist pain prohibited me from doing several of them at any type of heavy weight or high volume for over 2 years. However, with patience and training I found improvement. Then, when I added these wrist movements into my daily practice several times per day, the healing noticeably accelerated. When I started using fish oil and wrist mobility, the pain never returned. This is Level 1 of the wrist movements, master these, show me sometime, and then I’ll show you the 2nd level which rapidly accelerated the healing process for me.
That’s two members turning 70 years old in the last week! It’s been great to have you training at our gym Helen. For those of you who haven’t met Helen yet, you’ll be inspired to hear that Helen has found that CrossFit has significantly improved her 10k run times!
In 25 minutes reach a 1RM in the back squat
Rest 5 minutes
AMRAP back squat at 85% of the 1RM you just completed
As many rounds in 20 minutes of:
1-1-1-1-1/2-2-2-2/5-5-5/10-10/25 Double Unders
15 SDLHP (95/65)
Choose the level appropriate for you. Double unders must be completed in a single set every round (except, of course, the 1s). If you break the set you start the set over! 2-2-2 means three sets of 2 double unders… if you do, for example, 2-1-2-1-1-1-1-2 to get your 3 sets of 2 then that’s good enough for me
