Congratulations….

Waiting is killing me!!!! LOL Anyone else??

The Level 1 weekend at CrossFit Barbell Bros was amazing! Thank you Mac and Drake, your way of teaching and explaning was so fun, educational and inspiring. I have learned so much!

CrossFit-L1 in Noblesville was fantastic! Joe, Greg, Brentie and Mike led an awesome weekend. I can’t wait to see what everyone from the seminar does from here!

Dave

Had a fantastic weekend with Todd and Katie. Inspiring how they make you want to be a better person - a better coach!! I’m excited to see where this journey will take me in the coming months. Best of luck to HQ, Todd and Katie and thank you again!! 

I attended the L2 at Carbon this past weekend with lazy coaching habits and feeling burned out. In two days Pablo & Sarah not only gave me a fresh perspective on coaching cues and techniques, but rekindled an old passion for inspiring health and performance in my athletes. We were challenged in productive ways, but given smiles and grace. I now hold both of these staff members as models of my coaching going forward. Thanks for a great weekend! 

Pat, Libby, Gary, and Jeremy y'all gave Georgetown, Texas an amazing weekend!! Thank you for all the tips and attention to detail
you provided. I learned so much and can’t wait to see my improvements and maybe even help others. I look forward to continued growth as a person and athlete.  You all are the best!! 

L1 in Nobelsville at HSE was amazing! Beautiful new facility. Joe and his crew were awesome! Very professional. Mike, Greg and Brentie were very helpful. I learned a tremendous amount. 

Many thanks to Steve, Natosha, and Cody at CrossFit Springfield for an awesome training experience! I feel like my brain is exploding with new information and I can’t wait to apply it in the gym!

Very cool story and lots of good lessons in here. Exercise isn't a substitute for healthy food. They both support health. And as valuable as exercise is, there is a reason CrossFit places nutrition at the base of the pyramid. Food is the molecular foundation of fitness. You are what you eat.

Mega Leistung von alle Teilnehmer des Seminar bei CrossFit Barbell Bros, great job everyone!  Mac 

A huge shout out to Sarah and Pablo for leading an amazing L2 in Vernon Hills! I learned so much and feel more confident in coaching classes again. I am still absorbing all the knowledge I gained this past weekend. 
Thanks to Pete for opening up your box. It was well organized and very clean.

The  Level 2 at Crossfit Carbon was so educational + fun! Thank you SO much Pablo + Sarah, you are two of the best!

Dan and Jon did a fantastic job with the CF Kids Course! This was my first Zoom class, and I was very impressed with how they were able to keep everyone engaged. Highly recommended by this guy!

Macro view template analysis

Workout Structure: 
First day followed both “as heavy as possible” and “For Completion” template, respectively. Two modalities of weightlifting and gymnastics were used in this high volume WOD. The first combination was 3 heavy movements from weightlifting modality and the second combination was low intensity SLIP from gymnastic modality. The purpose of the exercise was to increase the presses records, so the athletes must lifted their heaviest resistance. The amount of resistance should be progressively increased to reach their record. Strength, muscular endurance, flexibility, balance and
coordination were challenged for GPP skills. The phosphagen system was a dominant energy pathway for first part, because the reps of per set were low. Moreover, the aerobic system was a dominant energy pathway for second part
 
Second day followed “AMRAP” template. In fact, this WOD included 1 min AMRAP of burpee and 1 min AMRAP of GHD sit-up for 4 rounds. This exercise was a single modality that included couplet elements from gymnastic modality; one of them was challenging the full body muscles and another was challenging the core muscles. The main focus in this WOD was to challenge the stamina and fatigue. The athletes had to perform high reps in each round. These high reps challenged the muscle fatigue, so improve the mental tolerance. Stamina, cardiorespiratory and mobility played the major role in this WOD. Moreover, the lactic acid system was the dominant energy pathway in each round of this WOD, because at the end of each round, the athletes had to rest for a minute, thus recovering the energy path.

Third day followed “For Time” template. This exercise was a couplet modality that included two heavy weightlifting movements and a high skill gymnastic movement. This WOD combined 3 drills of squatting, pulling and pushing. The main focus of this high intensity and heavy WOD was to challenge the stamina and strength of the full body muscles; lunge was for lower body, muscle-up was for upper body and finally, c&j was for full body muscles. Muscular endurance, strength and cardiorespiratory played the major role in this WOD. Moreover, the aerobic system was a dominant energy pathway in this program.

Conclusion
In this cycle:
The combinations of WG; G and WG have been used, respectively.
Gymnastics modality was used for all 3 days and also weightlifting was used for 2 of them.
No metabolic conditioning modality can be seen in this cycle.
No triplet modality can be seen in this cycle.

As can be seen, all 3 energy pathways (phosphagen, lactic acid and aerobic) were challenged in this cycle. Moreover, the Strength, muscular endurance, cardiorespiratory, flexibility, balance, coordination were involved in this circle of programming. Also, power is latent in the nature of these programs.
As a final note, “AHAP”, “For Completion”, “AMRAP” and “For Time” templates were used for programming in this cycle.

You can see other analysis in my instagram page.
Enjoy your rest day and recover your physical and mental dimensions

Such an incredible weekend learning from Sarah and Pablo at the Level 2! This seminar was exactly what I needed to keep me working towards being a great coach. I’m ready to turn knowledge into action this week!

Huge thanks to Pete at CrossFit Carbon for providing a clean, safe space for us to learn.

When government "scientists" can make such blatantly erroneous guidelines with straight faces, please tell me HOW we are to take them seriously on any front - Covid-19 included?

L2 course at CrossFit Carbon was unforgettable. Thank you Pablo and Sarah for leading such an incredible weekend! 

What a great Level 2 seminar in Vernon Hills at CrossFit Carbon. Love our shared vision across our global community!!!
Pablo and Sarah were stellar Staff members. I learned a great deal about taking my coaching to the next level and beyond! Awesome weekend!! Thanks!! 

Great weekend at 810 CrossFit!! Joe Degain and Andrew Charlesworth did an awesome job!!!