This weekend I had the CF-L1 trainer course. And it was awesome!! It was a combination of lectures and practice sessions. The coaches were so good!! Such inspiration. The practice sessions were based around the 9 foundational movements (squat, front squat, overhead squat, shoulder press, push press, push jerk, deadlift, sumo deadlift high pull and medball clean) and really brought everyone back to basics. We had to go through all the progressions of the movements with a pvc pipe.
We also spent some time on the kipping pull up and muscle up progression and on the snatch.
On the first day we did a workout at the end.
WOD
In pairs, 3 rounds for time:
- 15 thrusters
- 12 burpees
My workout:
Each person had to do one full round and then you swapped. Each doing 3 rounds total. When swapping you had to high five left, high five right, bump feet left, bump feet right and give a chest bump lol. We did the thrusters with 20kg and took about 9.5 minutes.
On day two we also did a workout, where we had to coach each other.
WOD
8 minute amrap:
- 10 push ups
- 8 med ball cleans
- 12 abmat situps
My workout:
I did 6 rounds + something. Don’t really remember. This workout was more about the coaching. Although it still got me sweating of course.
The weekend ended with a theory test, so I don’t know yet if I actually passed the course. I will get my results within 10 days, so fingers crossed!
