Spend two full days with Coach Jeff R. Tucker and his staff of coaches from CrossFit GSX learning, practicing, and applying the basic elements of gymnastics. Whether you are a novice or accomplished CrossFit athlete, our coaching staff will teach you the necessary skills and drills for applying gymnastic elements for your workouts and personal goals.

You will also learn how to safely teach, spot, and coach correct techniques for the gymnastic elements taught in the two day speciality certification. The recognition of incorrect form and cues for striving for perfect form will be indispensable as you work on your own drills or as you seek to teach others.

Jeff R. Tucker - or "Tucker" to those who know him - is the CEO and co-founder of Global Sports Xtreme (GSX) in Ft Worth, Texas and he has a passion for teaching gymnastics. He and his staff will delve into basic and intermediate gymnastic forms in a lecture setting followed by practical application. Skills will be repeated until the student has satisfactory understanding of how to learn, spot and teach such methods safely. You will also be taught how to scale the movements until they become second nature. You don't merely attempt such moves, you LEARN them, and through repeated progression and persistence you gain great rewards.

Tucker's goal in this speciality cert is NOT to make you a gymnast, but rather toaid CrossFitters in using gymnastics for strength development, core control, and WOD progressions. Result: the CrossFit community will become more engaged in using one of the foundational blocks for CrossFit workouts - Gymnastics.

You will be taught a wide variety of movements and techniques, including these and others:

• Parralette work - handstands, L--sit, stretching, core control, handstand push ups, scalability of basic and intermediate movements, spotting
• Rings - support work, proper hand placement, L-sits, iron cross progressions, dislocates, presses, muscle ups and muscle up drills, self spotting techniques, kips, and conditioning,
• Bar Variations - back levers, skin the cat, L-sit pull up variations, stretching, kipping swing, spotting techniques, bar muscle ups, scalability of all moves
• Handstands - HSPU's, HS forward rolls, balance work, press to HS, L-sit to handstand, how to spot and scale this foundational part of the elements for WOD's and newbies. hand placement, core control, strength development
• Gymnastic overview - We will have an in depth lecture and video presentation throughout the two days with detailed information and discussion on gymnastic elements and the best application for such drills in crossfit boxes and the community at large.

What do you need to bring? Athletic attire and an adventurous attitude! We look forward to teaching all comers and all skill levels how these foundational gymnastic elements will increase your strength, your flexibility, and understanding on how gymnastics programing is part of Greg Glassman's vision.

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 an interactive weekend learning the specifics of teaching CrossFit to kids and teens with Coach Jeff Martin, Mikki Martin and the CrossFit Kids HQ staff. CrossFit Kids is not simply a scaled down version of the adult program. Learn child specific cues for the primary CrossFit movements, scaling for kids of all ages and abilities, progressions that address the specific needs of children and teens and engaging, kid-friendly drills. Investigate the pivotal role exercise plays in the neurological development of kids. Get the bottom line on the safety and efficacy of weightlifting for kids. Discuss health and safety issues, effective teaching styles, and programming for kids. Learn techniques and methods to overcome the unique challenges of teaching the CrossFit methodology to kids and how to structure class time in a manner that keeps kids engaged and enthused. Find out how a CrossFit Kids program can help build your affiliate business. Hear and see how CrossFit Kids is changing the lives of children and teens around the world for the better. Affiliates, teachers, coaches, home schooling families and others will benefit from learning this unique, kid-friendly approach to teaching the CrossFit method.

Two 30 minute CrossFit Kids classes are run during the Seminar, a CrossFit Kids class and an advanced CrossFit Kids class. Additional demonstrations are presented by some of our teen "firebreathers."

Parents are giving their children into our care when they place them into our CrossFit Kids programs. In the interest of protecting children, a criminal background check is required for each participant before a Certificate will be issued*. Certificates will be delivered upon successful completion of the Certification Seminar and a clear background check.

There is no test requirement at this time. However, the interactive nature of our seminar requires participation by those in attendance. Please dress comfortably and be prepared to move. An after care package will be sent to all participants shortly after completion of the seminar, which includes links to the essential CrossFit Kids Magazine Issues, Introductory CrossFit Kids Program classes, The Movements with child friendly cues, PE testing documents, and a ParQ template written with kids in mind.

The Certification is held in Ramona, California a beautiful 45 minute drive from downtown San Diego. We will meet from 9-5 each day with a one hour lunch. Guest speakers may require some flexibility in this scheduling.

Spend one day with Coach Robb Wolf learning the art and science of performance nutrition. The day will include lecture and theory of performance eating, recovery and optimizing health and longevity. Significant emphasis will be placed on the PRACTICAL implementation of Paleo/Zone concepts. By the end of the day you and your clients will have no more excuses why you cannot feed and water yourself for optimum performance!

Any effective nutritional strategy should improve how one: Looks, Feels & Performs. Effective nutrition should also move biomarkers of health in a positive direction. From this perspective, nutrition is about practical implementation which yields desired results. Nutrition however, is not a one-size-fits-all affair! For coaches, trainers and those who want to optimize Performance, Health & Longevity, a deeper understanding is necessary to make informed decisions. This is particularly important for the coach or affiliate owner who desires to help educate clients on a myriad of health topics. The CrossFit Nutrition Certification covers the following topics:

• Basic Endocrinology
  . We focus on insulin, glucagon and cortisol. Attendees will gain a deep appreciation for the role of insulin in health, disease and optimized performance.
• Basic Digestion.
  Optimized digestion improves performance and recovery. A breakdown in the digestive process underlies pathologies such as autoimmunity and may play a role in insulin resistance.
• Paleolithic vs. Neolithic foods
  . Attendees will gain a strong understanding of how various foods affect health, wellness and performance. Case histories are presented illustrating significant health benefits associated with the adoption of Cave Man nutrition. Also discussed, are the relevant features of a basic blood panel and the utility of 3rd party validation of nutritional modifications.
• The Zone.
  Accuracy and precision are critical if one is to move beyond the mediocre. By the end of the day attendees will be familiar with:
• The base Zone.
  How to find one's block prescription, and how to construct Zone balanced meals.
• The Transition Zone.
  One size does not fit all, neither does the Zone. Attendees will learn how to improve the transition from a standard diet to the Zone. This understanding greatly improves the efficacy of the Zone and minimizes difficulty adapting to a new way of eating.
• The Athletes Zone.
  Attendees learn how to modify the Zone for athletic endeavors and long term maintenance.
• Zone Tweaks.
  Attendees will learn how to make "The Zone" become "Your Zone." This includes how to optimize post work out recovery, muscle gain, carbohydrate intolerance and how to trouble shoot stalled fat loss.
• Calorie Restriction/Intermittent Fasting
  - Attendees will gain an appreciation for calorie restriction and intermittent fasting as potential therapeutic modalities to improve Performance, Health and Longevity.
• Hypothetical Cases-
  Attendees will work through hypothetical clients to hone their skills in constructing effective meal plans.
• Supplementation
  - Effective supplementation is discussed including meal replacements.

Robb Wolf is a former research biochemist specializing in lipid metabolism. His CV includes research at the Fred Hutchinson Cancer Research Center and graduate work with Prof. Loren Cordain of Colorado State University, author of The Paleo Diet and The Paleo Diet for Athletes. Robb is a co-founder of the CrossFit NorCal (the 4th CrossFit Affiliate), a review editor for the Journal of Nutrition and Metabolism, and a co-founder of The Performance Menu.

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.

Spend two days with Coach Angela Hart to maximize your skill and familiarity with rowing, an important component of many CrossFit workouts. The first day will be spent learning rowing technique, technical error analysis and correction, verbal cues, rowing physiology and kinesiology, how to structure a CrossFit rowing workout, maximizing rowing power and efficiency, increasing rowing power output for better WOD times/scores and more at this comprehensive workshop. The day will include lecture, rowing on the Concept2 indoor rowing machine, team teaching, and two CrossFit workouts. Knowing how to row correctly and teach rowing to your clients are invaluable skills within the CrossFit community.

The second day will enable participants to take their rowing skills outdoors and into actual on-water racing boats. Transferring the skills learned on the indoor rowing machine to an on-water rowing experience will enable participants to further refine their technique and power output capabilities. The day will include elimination races to determine gold, silver and bronze medalists.

Sample schedule:


Day 1

• 8:45am - arrive, meet and greet
• 9:00 - 11:30 - lecture and movement
• 11:30 - 12:00 - workout #1
• 12:00 - 1:00 - lunch break
• 1:00 - 4:00 - lecture, movement, team teaching
• 4:00 - 4:30 - workout #2
• 4:30 - 5:00 - test, review and wrap-up

Day 2:

• 8:45am - arrive
• 9:00 - 10:00 - technique review and power application
• 10:00 - 10:30 - pre on-water brief
• 10:30 - 12:00 - training/rowing in boats (putting day 1 skills to work)
• 12:00 - 1:00 - lunch break
• 1:00 - 1:30 - pre-race preparation
• 1:30 - 3:30 - elimination races
• 3:30 - 4:00 - distribute prizes and certificates

What to wear and bring:

Participants should wear comfortable workout clothes and tennis shoes with socks. A change of clothing is recommended for the second day. Bring a printed copy of the instructor manual and home study along with water and snacks.

About Coach Angela Hart:

A competitive rower since 1981, Angela has coached scholastic, collegiate, masters and Junior National rowing teams. During the 1996 Olympic Games, Angela was a sports information specialist for the rowing venue. Angela has been an indoor rowing instructor since 1997 and has attended multiple CrossFit certifications. She also has the following certifications: Concept2 Master Instructor, Director of the Indoor Rowing Training and Certification Institute, USRowing level III coach, ACE personal trainer and Rowing Faculty, AFAA group fitness instructor, 200-hour RYT with the Yoga Alliance.

About Coach Erin Cafaro

Erin began her rowing career as a novice at the University of California, Berkeley in 2001. She went on to make the Varsity and win the Women's NCAA Rowing Championship in 2005 and 2006. In the summer of 2005 Erin also competed in the US Rowing U23 Women's 4- in Amsterdam, Netherlands and won Gold. Starting in the summer of 2006 Erin began training fulltime with the US Rowing National Team. She has won one Bronze Medal in Eton, England at the Rowing World Championships in 2006 and one Gold Medal in Munich, Germany at the World Championships in 2007, both in the Women's 4- event. Erin competed for the United States in the 2008 Olympic Games in Beijing, China where she and her teammates brought home the Gold Medal in the Women's 8+ event. This was the first time the United States Olympic Team has won the Gold in the Women's 8+ event in the full 2000m race.

During her training in the Olympic year, Erin discovered CrossFit, and incorporated the training ideologies and concepts into her fulltime rowing program. Erin integrates CrossFit into her training program and has recently received her CrossFit Level I Training Certification. She feels that everyone can make a huge difference in their conditioning by using this philosophy and techniques. Erin hopes that she can share the knowledge and experiences she has gained from being an elite level athlete with other rowers and CrossFitters. She wants to incorporate new ideas and training techniques to make a positive impact on the sport of rowing for the future.

Erin will be presenting some of the one-day (erg-only) rowing seminars for the CrossFit team.

The Specialty Certification will be presented by Brian MacKenzie and Carl Borg.
What's your Helen time? It could be better in a weekend by improving your running efficiency. Maybe you want to improve your 5k, 1 mile, or 400m times? Or your marathon!

Learn that running is a technical skill, how to apply it and get faster and more efficient with CrossFit. Learn how CrossFit can make endurance athletes better at their sport. You will run less than 2.5 miles and spend 2 full days with Coach Brian MacKenzie and Coach Carl Borg learning the fundamentals of run technique and CrossFit Endurance.

Brian Mackenzie is an expert in strength and conditioning for endurance athletes, and running mechanics. He is the creator of CrossFit Endurance, coaches and trains in Newport Beach, CA, and has taught running as a skill for the last decade. He has competed in, and completed, several endurance events on minimal oxidative training and CrossFit, including 100 mile runs while still CrossFitting.

Carl Borg is an expert in strength and conditioning for endurance athletes. He has extensive experience in programming and turning the mediocre performer into a great athlete. He has had played a pivotal role in developing the CrossFit Endurance program. Carl was a competitive expert class cross country mountain bike racer along with a short course triathlete and now, an ultramarathon runner. He incorporated CrossFit and CFE into all of his training which lead him to completing the Angeles Crest 100 mile endurance run on an average of 6 total training hours a week.

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)

• 9:00-9:20: Participant & Staff Introductions
• 9:20-10:00: Initial Running Test w/ video taping (4 x 400 @ 4:00min interval) Stagger starts to be able to video.
• 10:00-10:15: Break
• 10:15-11:30: Lecture: Efficient running form and technique explained.
• 11:30-12:30: Basic Drills & Skills
• 12:30-1:30: Lunch
• 1:30-2:15: Video Review
• 2:15-3:15: Lectures: Training the Endurance athlete.
• 3:15-4:00: Basic drill review
• WOD!
• Sat Evening Social event( Affiliates option)

Sunday (9am - 3:30pm)

• 9:00-9:45: Lecture: Running Injuries & Prevention
• 9:45-10:30: Myofascial release demo, stretching and injury prevention exercises.
• 10:30-10:45: Break
• 10:45-11:15: Lecture: Nutrition
• 11:15-12:15: Lecture: Programming the Endurance athlete
• 12:15-1:15: Intermediate Drills, Cadence training with tempo devises & 4x200 for Video.
• 1:15-2:15: Lunch
• 1:15: (Tests due by the end of lunch)
• 2:15-3:30: Video Review, Wrap up & certifications awarded.

#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.