Crossfit Certification – Day 2

Crossfit Certification – Day 2 post image

At the risk of sounding like Bill and Ted, day 2 of the Crossfit Certification at Manchester was another totally awesome day. The day started off with a lecture from Todd on the 3rd set of the 9 core Crossfit movements: Deadlift, Sumo Deadlift High Pull (SDHP) and the Medicine Ball Clean, followed by practice outside.

After was an open floor Q&A session with Coach Glassman. I’ve read a few things online about Coach, but Greg is in reality a most unassuming man. This is me with Coach, he was very gracious to pose for so many pictures.

Greg Glassman Crossfit Colin McNulty

For someone who heads up an international exercise movement with an estimated 300,000 followers, he’s surprisingly modest about his achievements. I took several key points away from the session, which covered a whole host of topics:

  • Glassman is not precious about the Crossfit way / WoD (Workout of the Day) He actually hopes one day someone will show that they have a better, more efficacious approach than the WoD!
  • There were various conversations about other approaches and variations of Crossfit, for which Greg was completely happy to entertain the idea and watch the experimentation of people doing it. Of course his reaction was simply this: If some other approach is better, let’s see it do well at the Crossfit Games. Then I’ll take notice.
  • He admitted to making mistakes with the WoD’s on occassion. E.g. 400m of 10 lunges + 15 reps of 35kg Push Presses. Sounds tough but doable? It took Greg Edmundson (a Crossfit poster boy) over an hour to finish it! Coach described it as “An Abomination!” lol 🙂 (I can laugh cos I didn’t have to do it.)
  • There was talk about the future of Crossfit and where it can go and Greg made the point that they have more ideas than they have staff to cope with them.
  • I was also surprised to learn that Crossfit Inc has only just turned a profit for the first time this year. Bare in mind that Crossfit, it terms of what Greg Glassman has been doing, is coming up 30 years old now! That’s one hell of a gestation period.
  • On a Crossfit note, Glassman really stressed the point that the heavy days, e.g. the 5 x 1 rep Dead lifts etc, are *really* important to the Crossfit methodology, and shouldn’t be considered easy or rest days. They really should be absolute max strength days.

One thing that I really came away with was simply this: Greg Classman has a great manner about him, he’s an unassuming but capable orator, who engenders trust and loyalty in those that listen to him.

After lunch was a lecture by Nicole Carroll on nutrition and recommended Crossfit diet: The Zone Diet. In case you can’t guess, I’m the not the pretty one on the left! 😉

Nicole Carroll Crossfit Colin McNulty

The Zone diet stuff was nothing new to me, I’ve been on it for 18 months after all, but it was interesting to see some of Nicole’s slight variations on the Zone prescription in terms of things like the frequency of cheat days and the minimum blocks to prescribe for small people.

There followed the main workout activity, which included 5 stations:

  • Push Press practice
  • Medicine Ball clean practice
  • Kipping pull ups and rope climb technique
  • Muscles ups
  • And the main workout of the day: 30 – 20 – 10 each of Thrusters and Burpees. To coin a phrase from Crossfit Manchester coach Karl Steadman: That sucked a fat mans arse!

Later Todd talked again about general Crossfit methodology, the ways to combine the 3 main types of workout: Weightlifting, Gymnastics and Mono-structured (running, rowing etc). It included topics on the 3:1 work to rest day ratio vs the 5:2. Also an example of how to scale a WoD for different ability levels of Crossfit client.

Ultimately that was it. There were photo sessions and plenty of time for questions of all kinds to all people and I don’t believe anyone went away with anything they wanted to ask unanswered. All together, the weekend was great, and that’s all I can say about it. If you get the chance, you should go on a Crossfit cert. This is the Crossfit Manchester crew with all the Crossfit Coaches: Greg, Nicole, Todd, Jimmy and Andy:

Crossfit Manchester Certification
{ 10 comments… add one }
  • Steve J 14 September 2008, 9:40 pm

    Brilliant stuff there Colin, thanks for posting!

  • Steve J 14 September 2008, 9:50 pm

    BTW…I wasn’t there yesterday, but I do look like a lot of bald headed 30 somethings!!

  • Jo O'Raw 15 September 2008, 7:12 am

    Great write ups Colin. I agree it was a wonderful weekend and I enjoyed listening to Greg, Nicole and Todd, spending a huge amount of time with PVC and the workouts !

    It was brilliant to meet Crossfitters from across the country, Europe and South Africa. I am also very proud of everyone connected with Crossfit Manchester… both those that took part and the amazing backroom guys who helped it run smoothly.

  • Jane Holgate 15 September 2008, 8:13 am

    Hi Colin
    Just to let you know I have copied all my pics and vids from Saturday and Sunday for you – I’ll leave them at the box for you. Although I think your 3 pics are are the best! Well done on the weekend and the write ups. See you soon.

  • Davie 15 September 2008, 8:31 am

    Congratulations on the cert Colin – was great to see you kick ass all weekend. All you guys from CF Manchester were a pleasure to coach and it is a testament to Karl and Mark- the quality of movement form all of you was tremendous for all exercises

  • Colin McNulty 15 September 2008, 7:21 pm

    Steve: Oh sorry, I chatted to some fella who said he was Steve and read my blog, I just assumed it was you.

    Jo: I swear they were putting lead inside those PVC pipes when we weren’t looking!

    Jane: Thanks Jane, I’m looking forward to seeing them.

    Davie: Thanks mate, it was good to see your considerable coaching skills in the flesh. Congrats on the level 2.

  • Chet: 16 September 2008, 12:03 pm


    Great write-ups about a great weekend.

    Nice one mate.

  • Stewie 7 October 2009, 6:59 pm

    You blokes got duped and suckered for probably a month’s pay. crossfit is an OK program for a beginner, but for anyone who has been around for a bit, they quickly realise that crossfit isn’t all it’s cracked up to be. I wish you luck and much progress, but please experiment, get strong, try different programs that have been around much longer (for good reason) and then go back to crossfit. You will see what crossfit does to you, and it isn’t for the better. At least it wasn’t for me.

  • Colin McNulty 7 October 2009, 7:21 pm

    That’s a provocative post Stewie but thanks for taking the time to write it.

    Crossfit has been around for something like 30 years, in an open source model with zero paid publicity. Given that estimates are about 250,000 people world wide follow the program, I’d say that it’s proved itself in the crucible of public opinion.

    What other programs are you talking of that have been around much longer?

    Sorry that it didn’t work for you. I’d be very interested in more detail as to what went wrong for you?

    My own personal perspective is that it’s changed my life immeasurably for the better. I am doing things physically (both in the gym and out) that I never dreamed I’d be capable of. I’m in the best shape in my life, and I look it too. I only wish I’d found it when the website first went public 8 years ago.

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