Friday, August 10, 2012

5 Things That Made Me Wig Out This Week

I borrowed this idea from Meghann. :) I think it's a positive way to finish out the week. She used the term Smile instead of Wig out, but I tend to be a little more excited; my smile turns into a happy dance, snappy fingers, and musical, you know, just a total wig out. 

1. I found PB2! I was missing it something fierce after moving here from Fort Hood, where the only place I'd ever purchased it was on base at the commissary. I found it at Good Nutrition in Druid Hills.

2. I stood less than a foot away from Owen Wilson!

3. We got a membership to our local YMCA, for free! (Courtesy of the United States Army)

4. It was Date Night tonight, and "The Candidates" did not disappoint! Will Ferrell. Need I say more?

I don't know if you heard me, but I did a thousand.

5. Next week I start my internship at CrossFit Midtown and I was officially accepted into the CFMT Instructor Training Program! Application into the program consisted of writing a Letter of Intent, a Resume documenting related work and education experience, and a passing score on the CFMT Skills Test. 

The Skills Test consists of 12 different movements, and coaches and ITP members must choose 10 of the 12 skills that they must pass. Of course, the weight and rep scheme were adjusted according to sex. The list included:
  1. 80 squats in 2 minutes
  2. 20 burpees in 1 minute
  3. 15 thrusters unbroken, 55#
  4. 70 second hand stand hold
  5. 20 cycling (unbroken) box jumps 20"
  6. 40 pushups in 2 minutes
  7. 15 double unders
  8. 3 strict pullups 
  9. 400m run in under 1:40
  10. 15 push press unbroken, 55#
  11. 65 situps in 2 minutes
  12. 20 wallballs unbroken, 10' target
As soon as I passed 9 of the movements, I was done. I did all except the wall balls, sit ups and push press. It looks a lot easier on paper.

I think mandating the skills test for coaches and for assistant coaches is freaking awesome. I have seen coaches that couldn't do a single strict pull up, yet it was programmed into the WOD. I have seen coaches who can't run worth shit, and so never program it into the WOD. We all know that from a business stand-point, coaches need to be able to practice what they preach. They don't need to be Games athletes, but they need to walk the walk.

This wasn't by any means a super challenging test (I mean, there could have been some advanced movements: the snatch, muscle up or butterfly pullups), but really, it was basic. Because that's what 90% of what we coach - fundamental movements. But I personally know coaches who could not pass this test, and they were the coaches that I think stunted their students more than helped them, and turned more people away from CrossFit than towards it.

I love that CFMT has a Skills Test for their coaches and staff. I hold the box in that much higher esteem now, and feel better to know that I am among those that have a decent strength and endurance background.

Today's WOD:

a) 8 rounds of 1 power clean + 2 front squats at 110#

b) 7x1 back squat at 165#

c) 5 rounds of:
left arm snatches, as many reps as possible in 30 seconds, 35#
rest 30 seconds
right arm snatches, as many reps as possible in 30 seconds, 35#
rest 3 minutes between rounds

+ Skills Test.

a fellow intern knocking out muscle ups

What would be your goat on the skills test? A goat is what we call the movement we suck hate or just generally loathe. Mine would be sit ups, because every time I do them, I get serious monkey butt!


  1. Are the WODS you post your Wod or the posted unscaled for women? I am seriously humbled by the power clean and 95 is the tail end of my comfort zone.
    I think it is wonderful you are doing so well In Atlanta. I hope CFMT serves you well.

    1. Whenever I post a workout, I post the weight I went with, and will generally mention if it was as prescribed. Yesterday we were working off percentages of our 1RM.

      And thank you :) trying to get stronger every day!

  2. Congrats!! I think it's safe to say I wouldn't be able to pass most of the skills on the test at this point, but I'm working on it!!! I definitely agree with you that it's awesome that they require the test!!! Totally makes sense.

  3. Congratulations! I want to use those skills as a goal I want to be able to do all of those!

    1. It's a great test of fitness! Go into your local CrossFit box and many of them have their own level of fitness test that they will put you through, and then if you want to get fitter and faster, they're there to help!

  4. I'm with you on the monkey butt! EVERY TIME! They giggle at me because I always fold up a tea towel (smooth cotton fabric) and stick it under my rear if we have a situp heavy WOD.

    1. I tried the towel, and I STILL get it. :(

  5. I LOVE pb2! It's gone waaaay too fast for my liking. That's so exciting that you are getting certified!

  6. i REALLY want to see the candidates!! huge fan of both of those guys, cant wait to see the magic they create! so good.

    & I dislike sit ups because they make me dizzy! I have to find other ways to work my abs because if I do a bunch of mat ab work I want to puke because I get so dizzy! aha.

    1. Bailey, I don't know if that's good? Have you checked with your doctor? Practiced your breathing?

  7. Congrats to you on getting into the CFMT Instructor Training Program! I've been following you for about 2 months and you have totally motivated this 40 year old mom of three littles to start crossfit and I want to THANK YOU! I started individual sessions three weeks ago and today I completed my first class, it was awesome, hard, thrilling and I wanted to die! HAHAHA! But I did it, I finished! You are so motivating through your blog I can only imagine what an awesome instructor you will be. :)

    Oh and the burpees kick my ARSE!! I totally such at them.

  8. OMG! This is awesome! Im so excited for you!! Once I put more time in, this is one of my goals too, but I am no where NEAR you skills. NOT CLOSE!!!