CrossFit Certification

Universal motor recruitment patterns are compound and yet irreducible. You can't beak them down .... learning the sound mechanics of basic movements is a perfect ...... Oji of Yuba City, whom he had met at college.``Besides the love he had ...
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CrossFit Certification February 10 – 13, 2006 Seminar Notes All the info, none of the pain. Larry Lindenman.

“For For what level of mediocrity are you willing to settle?”


erhaps more than any other, it is this quote from Brandon Lee that distills the disparate thoughts of the CrossFit many into our focused expression of purpose. If you are reading this and the notes that follow, it is likely that you are not a mere passenger on the drab one-size-fits-none fitness bus, but are instead the driver of a brilliant red Lamborghini carving your way at a blistering pace down the well maintained but sometimes difficult to traverse road that Glassman Incorporated has laid down for us. Being the eclectic collection of disparate disciplines that CrossFit is we were fortunate enough to have the extraordinarily skilled and gifted teacher Larry Lindenman available for a 2-hour Kali seminar at CFHQ on February 9th for 17 eager students some of whom were not even CrossFitters. (See Appendix I for his training class).

Fifth year anniversary of CrossFit today February 10, 2006 Day 1 Morning Wow. There’s over a 100 attendees, students, noobs, wannabes, snuffies…whatever we are, here to absorb what coach and his 30 or 40 trainers have for us. Surely the award for greatest distance traveled to get to the seminar goes to Fiona from Australia. That’s so far away she stopped in Japan on the way and looked up people to fight. Mind you she didn’t use the New Yawk method, “Hey you lookin at me?” but rather went to Shoot Fighting and other MMA gyms to roll around with their fighters. Be very nice to Fiona. Coach brought up Nicole and had her turn away from the crowd and showed us her backside…of her shirt, we were looking at her shirt. The trainers are in blue shirts this year so whenever I refer to the blue shirts throughout the rest of the notes, that’s the reason why. Anyway someone told me later there was something written on the back of

CrossFit Certification Seminar

February 10 – 13, 2006

Nicole’s shirt and since it was on everyone else’s shirt I will assume it is true. Under the CrossFit banner shouts the warning: DANGEROUS The danger of CrossFit and the potential for injury and even death, speaks to the potency of the prescription. If the dose-response curve from your exercise program is flat, that is to say if your exercise program is producing minimal results, it is not worthy of your time. Dump it. CrossFit’s potency is revealed both in the extraordinary nature of the results of the program but also in the danger evident in its high intensity execution. Coach told us he would love to get rid of the whole Pukie image and have CrossFit workouts be pleasurable, fun or at least not be hideous. But, since intensity is where the results are and since pain and Pukie cohabitate with intensity we are stuck with this relationship. Pukie is a familiar commodity in CrossFit gyms. Though not necessarily a welcome visitor his arrival does signal a rite of passage, a certain indicator that you have brought intensity into your training. A much less frequent visitor is Rhabdomyolysis. “Rhabdo-” is from the Greek term meaning “rod or rod like” (in reference to the muscle cells), “myo-” refers to muscle, and “lysis-” means to split or tear apart. Rhabdomyolysis then, is damage to the muscle cells that is characterized by muscle pain, tenderness, weakness, swelling, increased levels of muscle components in the blood and urine after strenuous, overexertion or exercise. Although the incidence of severe rhabdomyolysis is rather low, this condition can be dangerous and even fatal. What exactly occurs during excessive exercise to cause muscle damage is not fully understood. Eccentric accentuated type movements (any activity that has a high amount of bouncing such as rope-jumping, running, box jumping push-ups, sit ups) seem to be a common class of movement that plays a part in this problem. Rhabdomyolysis rarely if ever occurs from a wsingle overload that would cause a mu