08 Dec 2014
Welcome to a brand new week! We’ve got lots and lots doing on over the next several weeks. Keep tuned into the website and the Facebook page to make sure you’re in the loop! (Not in the super secret MTM CrossFit secret group? Shoot Dmac a message and we’ll teach you the secret handshake).
MTM CF Offset Ohio T-shirts – Ordering ends today! These shirts can only be ordered online, don’t miss this last opportunity!
Up Coming Events
Sat Dec 13th – 7:00pm – MTM Holiday Party! Details at the gym!
Sat Dec 20th – 9:00AM – In-house Oly Lifting Meet – Come do a for fun only Olympic Lifting Meet at MTM!
MTM Oly Meet Details – Sign Up Here!
What: Come test out your Oly Lifting in a casual meet setting, MTM athletes only, scores will be done as a percentage of bodyweight so playing field is even.
How: Sign Up above. At the meet you’ll have 3 attempts to Snatch and Clean&Jerk. You’ll declare a starting weight to open with and then either retry that weight or go up in weight from there. After all of the Snatching is done we’ll move on to Clean & Jerks.
Why: For fun and to test out how much you can lift at the end of the year!
– What are the rules? We’re going to be super relaxed about lifts. Starts on the ground, finishes overhead, and looks like the lift you’re trying to make, then it’s good. Nothing from the Hang but Power Snatches and Cleans are ok.
– What if I don’t know my maxes? Just make your best guess on the entry form.
– What if I lift a world record? Unfortunately it will be unofficial.
– What are the prizes? Winner of each lift (Male and Female) take home $2.7M. Overall winner receives their very own Rich Froning or Camille – your choice.
– Do I have to lift in a singlet? No.
– Can I? Yes.
– What’s a singlet? Don’t worry about it.
– My lifting program won’t be ready for me to max for another cycle or two, can we reschedule the entire event? Seriously dude, We’re just lifting for fun!
3RM Front Squat
Squat Clean & Jerk <165/105)
Oly Wk 5/D1
5×4 Back Squat 77.5% – 120s Rest
10×2 Hi Hang Snatch (Work up to AHAP)
10×2 Hi Hang Power Clean & Push Jerk (Work Up to AHAP)
05 Aug 2014
Swim WOD This Sunday at 9AM – Dogwood, be there!
The Value of the CrossFit Level 1 Cert (CF-L1)
Recently there’s been a lot of press about how dangerous and “bad” CrossFit is. While it is my opinion that CrossFit HQ could be doing several things better: slowing affiliate growth, dealing with the media, creating basic affiliate standards and guidelines – the CrossFit Level 1 is one of the BEST certifications available to any fitness professional.
Over the weekend I saw something that terrified me: an $89 Personal Trainer Certification on GroupOn. I’m not arguing that a certification has to be expensive to be good but generally the cheaper something is the less hands-on training you get. There is a whole group of certifications, particularly for Personal and Group Training, that fall into the original price range of the GroupOn Cert. I’ve read through a couple of these courses supporting materials and even passed their practice tests. While lots of it is valuable information would it surprise you to find out that only about 25% of the course actually deals with what you do with clients on a day-to-day basis?
The CF-L1 is one of the only certifications available that places an emphasis on Movements, Scaling, and Programming. And it’s really more than an emphasis – it’s the foundation of the Cert. You learn to squat, to press, to deadlift, to do Pull Ups, to do Oly Lifting. The course covers how to bring new members up to speed, common faults with movements, and so on and so on. It teaches you how to improve people’s fitness on a day-to-day level. The simplicity of this fact has gotten lost in the shouting about CrossFit. Training people to be fit isn’t an exercise done in a lab with white coats on. It’s not about knowing all the anatomical names for muscles and bones. It’s about being able to TEACH someone to move. It’s about knowing when to use these movements and when to use those movements. It’s about bringing athletes along at the proper pace so that the program is effective and safe.
Does the CF-L1 make you instantly ready to coach a class of 20? No. That’s why MTM has a coaches apprenticeship program to bring new coaches into coaching at the proper pace. To ensure that each and every coach is ready to handle group CrossFit Classes. But the CF-L1 is a hugely valuable cert and the trainers who hold that cert will have gotten training with Functional Movements far beyond any other major cert currently available.
Single Arm KBS
400m Run (Between each round)
4x 2-P Squat Snatch (55% – Hi Hang then Hang)
4x 2-P Power Clean + 2 Push Jerks (55% – Hi Hang then Hang, Both Cleans then Both Jerks)
3×15 Back Extensions Un-Weighted
3×10 Curls (Not a joke, do some DB curls, don’t use momentum)
3×10 KB Flags (lighter than last week)