Sunday of the Cert was just a fantastic day-we had a surprise guest-Coach Mike Burgener. Everybody that trains the Olympic lifts with Coach Burgener is truly honoured, Coach B is en ex marine and everthing is done with a very vocal "Yes Coach!" and if he mentioned Burpees "Yay Burpess! It was excellent-we ran through the Burgener warm up and looked at the Snatch too.
The Diet/Zone lecture was led by Robb Wolf, who can easily be described as a Guru-his knowledge was just amazing, really making all of us thing more of diet and the way we treat our bodies.
The practical lectures consisted of more pressing, both static, push press and jerk. Kipping pullups, muscleups, GHD and the Concept 2 rower.
The workout was a team effort. Run 400m x3, 50 box jumps and 50 deadlifts divided between two people, the seperate sections had to be performed as a pair, otherwise they don't count. Prefered this as a Wod much more than Fran.
Following the Wod was the group photo.
If anybody is considering going to a Cert, I would personally recommend it very highly. It was a fantastic experience.
Elizabeth is as a benchmark WOD 21/15/9 of full squat cleans and ring dips. The rx'd weight being 135 for men and 95 pounds for women. We scaled this back for Holly-she still did the full squat clean but with a 45 pound bar and did a negative dip-jumping into the rings and lowering herself slowly down. This illustrates the flexibilty of our workouts, scaling load and intensity as necessary. Performed in 12.04. Well done Holly.
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