Spend two full days with CrossFit Coach Mark Rippetoe and Lon Kilgore, Ph.D. learning, studying, and practicing the deadlift, back squat, press, bench press, and power clean.
You will learn not only how do the lifts properly but how to recognize and correct technique errors and teach others. These lifts are indispensable to CrossFit training, and expert coaching is a powerful advantage.

Mark Rippetoe is the proprietor of the Wichita Falls Athletic Club/CrossFit Wichita Falls and writes on various aspects of strength training and barbell exercise. He has 28 years' experience in the fitness industry and ten years as a competitive powerlifter. He has published articles in the Strength and Conditioning Journal, is a regular contributor to the CrossFit Journal, and is the author, with Lon Kilgore, of the books Practical Programming for Strength Training and the just-released second edition of Starting Strength, subtitled Basic Barbell Training.

Bring stretchy sweats and gym shorts to wear during the practical. Sweat pants are necessary for practicing the deadlift (day 1) and power clean (day 2).

Please, please bring hard soled court, weightlifting, indoor soccer, or Chuck Taylor shoes. Cotton T-shirts are recommended for both days.

Presented by Jeff Martone, owner of Tactical Athlete Training Systems. Jeff was one of the first certified senior kettlebell instructors in the United States. He is best known as the creator of "hand-to-hand" kettlebell juggling, SHOT training, and the T.A.P.S. pull-up system. He is also the author of six training DVDs. He was the first to implement kettlebell training in a federal law enforcement agency and now offers instructor-level certifications. He has over 15 years of experience as a full-time defensive tactics, firearms, and special response-team instructor.

Frequently Asked Questions

#1: Do I need to be affiliated with CrossFit to attend this certification?
No, this course is open to anyone interested in maximizing personal performance and acquiring skills to be a proficient kettlebell instructor.

#2: As a "CrossFitter," how will this course benefit me?
Effectively teach kettlebell exercises, quickly detect and correct common errors, and safely conduct kettlebell training. In addition, it will open up a world of new KB techniques that will enhance your CrossFit programming.

#3: Is there a snatch test?
No, this not a requirement for Level 1.

#4: Is there a written test?
No, this certification is strictly performance based.

#5: What course materials, if any, come with this certification?
Each participant will receive a comprehensive manual (approx.100 pgs.). This manual includes detailed exercise descriptions, progressions, photos, training tips, program design, etc. In addition, all Tactical Athlete and Busy Woman Workout Series DVDs will be available for sale at the training event.

#6: What is the sequence of events for this weekend?
Saturday

• 0830 0900 Registration
• 0900 1200 Instruction & Practice
• 1200 1300 Lunch
• 1300 1600 Instruction, Practice & Program Design
• 1600 1630 Q & A, Class Photo
• 1800 Group Dinner (optional)

Sunday

• 0830 1200 Review, Instruction & Practice
• 1200 1300 Lunch
• 1300 1600 Instruction, Practice & Performance Test
• 1600 1630 Conclusion

#7: What techniques will be covered over the weekend?

1. Swing and Swing Variations
• Russian Swing
• Power Swing
• American Swing
• Swing Release (two hands)
• Wall Ball Substitute
• One-Arm Swing
• Half Rotation Switch
• H2H Swing
2. Turkish Get-Up (TGU) and Variations
• Floor Press
• Arm-Bar Stretch
• Tactical Turkish Get-up
3. Clean and Clean Variations
• One-Arm Clean
• Bottoms-up Clean
• Dead Clean
• Double KB Clean
4. Snatch
5. Front Squat
6. Military Press and variations
• Military Press
• Push Press
• Jerk

Note: Joint Mobility Drills will be demonstrated and practiced before each training session, followed by a short stretching routine at the end of each day. In addition, there will be a block of instruction on "how to teach motor skills" Sunday afternoon.

#8: What are the course requirements?
The requirements for this course are stringent, primarily for your protection and the safety of those you train. They are:

• Attendance 100%
• Participation 100%
• Pass all skills on Performance Test
• Due to the importance of the material presented in this course, there will be no exceptions to the above criteria.
• If, for any reason, you do not fulfill all the above requirements, you will be permitted to attend another course of the same level for completion. All required criteria must be met before Instructor Certificates are issued. Otherwise a certificate of attendance will be issued.

Note: If you are NOT planning on teaching others, you may choose to forego testing. You will be issued a certificate of attendance, instead of an instructor certificate.

#9: What happens if I fail the performance test?
The student is graded on a pass/fail basis on their ability to correctly perform the physical techniques. The demonstrated techniques are done at the appropriate speed and amount of weight with the emphasis on precise form. This evaluation is conducted on the last day of the course. Students will test one at a time or as a group and will perform the exercises called out by the instructor.
If a student fails to perform an exercise to standard, the instructor will note it and continue the evaluation. At the end of the evaluation, the student will be informed on which exercise(s) failed to meet the standard, will be given remedial training, and an opportunity to retest. The retest consists of only the exercises that were identified, not the entire list of exercises.
If the student corrects the technical deficiencies, then he will receive a passing score. If he fails the retest, he will not receive an Instructor Certificate.


#10: What happens if I fail to meet the standard during the retest?
You will be required to submit a videotape of yourself correctly demonstrating the identified techniques within two months after the date of your certification. Upon review of the video, the Chief Instructors will either issue your Instructor Certification or suggest that you to retake the course.

#11: When will I receive my certificate?
You will receive your certificate at the completion of the seminar.

Spend two full days with CrossFit Coach Mike Burgener and staff learning, studying and practicing the Olympic lifts. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to your strength training. These lifts are indispensable to CrossFit programming and expert coaching is a powerful advantage.

Schedule:
Saturday: all day snatch instruction

• 0900: Introductions
• 0930: Snatch instruction
1. Burgener warm up
2. Snatch skill transfer exercises
3. Snatch from high hang
• 1200: Lunch
• 1300: Barbell snatch instruction
1. Snatch from mid thigh
2. Snatch from below knee
3. Snatch from floor
• 1600: Secure

Sunday:

• 0900: Review
• 0930: Front squat instruction and practice
• 1000: Learning the clean and practice
• 1200: Lunch
• 1300: Learning the jerk:
1. Skill transfer exercises
2. Footwork
• 1400: Putting the clean and jerk together
• 1500: Workout: (this depends on the ability of the class)
• 1600: Secure

Mike Burgener, owner of Mike's Gym (a CrossFit affiliate and USAW Regional Training Center), is a USAW Senior International Coach, former junior World team (1996-2004) and senior World team coach (2005), and strength and conditioning coach at Rancho Buena Vista High School in Vista, Calif.

This certification will be presented by Brian MacKenzie and Michael Collins.
Brian Mackenzie is an expert in strength and conditioning for endurance athletes as well as a coach for Multisports Orange County. He is a Level 3 CrossFit Certified Trainer and is a Level 3 POSE Certified Running Coach. Brian is the owner of CrossFit Newport Beach, and operates an internship for professional trainers. He is a competitive Ultra Runner and Ironman Triathlete. He has competed in Ironman Canada along with several ultra marathons ranging from 50k to 100 miles including the Western States 100 and the Angeles Crest 100.
Michael Collins is owner of Multisports Orange County (www.MultisportsOC.com) as well as a competitive swimming, triathlon and running coach for over 20 years who emphasizes Technique, Strength & Speed development before focusing on endurance. He is the highest level certified Running Coach under Pose Method creator Dr. Nicholas Romanov ( www.PoseTech.com).

Frequently Asked Questions

#1: Do I need to be affiliated with CrossFit to attend this certification?
No, this course is open to anyone interested in learning how to become a more efficient runner, and learn how to implement CrossFit and endurance training into a successful program.

#2: As a CrossFitter, how will this course benefit me?
Effectively teach endurance athletes how to train with better form, and less, more effective training that will enhance your CrossFit programming.

#3: Is there a running test?
Yes! It is a lab experience and you will be required to correct someone's form.

#4: Is there a written test?
Yes, there is a written test that each participant must pass in order to receive a completion of Level 1 CrossFit Running & Endurance Certification. If you do not pass, then you will have 30 days to re take written exam and get it back to us. If you do not pass you will be given an attendance certificate.

#5: What course materials, if any, come with this certification?
You will receive a layout of each presentation that will all you effectively use drills, exercises, and intervals to build an endurance program. You will be required to take notes.

#6: What is the sequence of events for this weekend?
Saturday (9am - 4pm-ish)

• 9:00-9:20 Participant & Staff Introductions
• 9:20-10:00 Initial Running Test w/ video taping (4 x 400 @ 3:30 interval) Stagger starts to be able to video.
• 10:00-10:15 Break
• 10:15-11:30 Lecture: What is the correct technique for running?
• 11:30-12:30 Basic Drills & Skills
• 12:30-1:30 Lunch
• 1:30-2:15 Video Review
• 2:15-3:15 Lectures: Training Runners & Triathletes in a CrossFit Environment & Developing an Endurance Program
• 3:15-4:00 Stretching & Rollout for Injury Prevention & Recovery WOD!
• Sat Evening Social event?

Sunday (8am - 3pm-ish)

• 8:00-9:00 Stretching & Rollout for Injury Prevention & Recovery
• 9:00-9:45 Lecture: Running Injuries & Prevention
• 9:45-11:15 Intermediate/Advanced Drills (Using a Tempo Trainer)
• 11:15-11:45 Running Test & Video:  (4 x 400 @ 3:30 interval)
• 11:45-1:00 Lunch (WOD)
• 1:00-1:45 Video Review
• 1:45-2:15 (Test Question turn in)
• 2:15-3:30 Wrap Up Questions and Certification hand out

#7: What are the course requirements?
The requirements for this course are stringent, primarily for your protection and the safety of those you train. They are:

• Attendance 100%
• Participation 100%
• Pass all skills on Performance Test
• Due to the importance of the material presented in this course, there will be no exceptions to the above criteria.
• If, for any reason, you do not fulfill all the above requirements, you will be permitted to attend another course of the same level for completion. All required criteria must be met before Instructor Certificates are issued. Otherwise a certificate of attendance will be issued.

#8: What happens if I fail the corrections and intervals prescription tests?
The student is graded on a pass/fail basis on his or her ability to properly correct someone's form and appropriate intervals. This evaluation is conducted on the last day of the course. Students will test as a group and will perform the exercises called out by the instructor.
If a student fails to correct someone to standard, the instructor will note it and continue the evaluation. At the end of the evaluation, the student will be informed on which correction(s) failed to meet the standard, will be given remedial training, and an opportunity to retest. The retest consists of only the corrections and exercises that were identified, not the entire list of corrections and exercises.
If the student corrects the technical deficiencies, then he/she will receive a passing score. If he/she fails to meet requirement he/she will be required to send in video of the corrected deficiencies.

#9: What happens if I fail to meet the standard during the retest?
You will be required to submit a videotape of yourself correctly demonstrating the identified techniques within two months after the date of your certification. Upon review of the video, the Chief Instructors will either issue your Instructor Certification or suggest that you to retake the course.

#10: When will I receive my certificate?
You will receive your certificate at the completion of the seminar, or once both tests are passed.

This certification will be presented by Brian MacKenzie and Michael Collins.

Learn the basics of swimming, cycling, running & transitions technique. Learn training princliples for triathletes that are CrossFit friendly. Learn how to integrate CrossFit workouts with swim, bike, & run training.

Example Itinerary
Saturday (8:30am - 4pm)

• 8:30-9:15 Participant & Staff Introductions
• 9:15-10:00 Skills Required to be successful in triathlon
• 10:00-10:15 Run video taping
• 10:15-11:30 Lecture: What is the correct technique for running?
• 11:30-12:30 Lunch Break (Show running technique video)
• 12:30-1:30 Review of Videos from morning run (may break into two review areas)
• 1:30-2:00 Basic Running Drills & Skills
• 2:00-2:45 Lecture: Running Injuries & Prevention
• 2:45-3:30 Myofacial Release Presentation and practice
• 3:30-4:00 CrossFit Workout
• 4:00-6:00 Break
• 6:00pm Dinner/Socializing

Sunday (8am - 4pm)

• 8:00-9:00 Myofacial Release Practical Session
• 9:00-10:00 Lecture: What is correct Swimming Technique?
• 10:00-10:30 Swimming Practice w/ Drill Progression & Video Analysis
• 10:30-11:30 Lecture: Training Runners & Triathletes in a CrossFit Environment
• 11:30-12:30 Lunch Break
• 12:30-1:30 Technology, Technique, & Training for Triathlon Success
• 1:30-2:30 Video Review
• 2:30-3:00 Certification Test
• 2:30-3:15 CrossFit Workout (w/ Running Element)
• 3:15-3:30 Stretching & Rollout for Injury Prevention & Recovery
• 3:30-4:00 Test Questions & Wrap-up

Spend 16 hours over two days with experts in the application of gymnastics to general fitness. Learn proper progressions, strength training and safety aspects of gymnastics application to CrossFit programming. Key points on how to develop and teach gymnastics skills are covered in detail. Learn what gymnastics equipment takes priority when outfitting your gym. Learn how to incorporate gymnastics training into your CrossFit program.

The weekend will consist of 4 segments.

• Tumbling - Technical rolls, safety rolls and falling, key handstand techniques, balance concepts, cartwheels, progressions leading to more advanced tumbling skills.
• Rings - Supports, scaleable muscle up progressions, rolls, presses, conditioning, levers, kips
• Parallettes/Parallel bars - L-sits, press handstands, swings (wide variety), balance shifting and movement, learn why your gym needs a set of parallel bars.
• General gymnastics overview - General overview of gymnastics apparatus and training. Learn how to get started with a broader set of gymnastics skills.

Roger Harrell has over 20 years of gymnastics experience with 15 of those years coaching the sport. He has coached athletes ranging from toddlers, to newbie adults, to elite athletes. His personal experience in the sport is predominantly as an adult so he understands learning these skills and techniques under those constraints.

Andres De La Rosa is a lifelong athlete that came to gymnastics in college. He quickly delved into the sport and began coaching as well. His diverse background helps to contribute a multi-sport athlete perspective to gymnastics.

Russell Bruel is a lifelong gymnast and CrossFit Marin's resident kinesthetic genius. His coaching experience spans many years and includes running a competitive boys gymnastics program.

The weekend will delve in depth into the proper progressions and techniques for the gymnastics skills that all CrossFit affiliates should be teaching on a regular basis. Safety and spotting concepts will be discussed and practiced. An overview of progressive skills and other techniques will be covered to give vision and options to affiliates to progress beyond the basics.