By: Crystal McReynolds & JeVon Ikner

On March 1st, 2008 Crystal McReynolds and JeVon Ikner attended the CrossFit Level 1 Certification in Ft. Worth, Texas. Here they gained extensive knowledge in the CrossFit Method, nutrition, and were able to meet fellow CrossFitters from across the nation. In the course of two days these two highly talented individuals would go on to learn a few things about themselves including increased awareness of proper form and technique as well as finding a new perspective on an unrelenting WOD. This is the CrossFit Certification from their perspective.

Crystal McReynolds – “After my 1^st cert. I am on fire a with excitement and anxious of what is yet to come”
I grew up in the typical big box gym where I would repeat cycle after cycle of bicep curls, leg extensions, and hour long treadmill runs while watching my favorite television show. It’s funny how ridiculous I feel admitting that I really believed this was how I would reach the highest level of my personal fitness. Over the last few months I have been training at CrossFit Central and my progress is amazing. CrossFit has demolished any results I might have achieved in the many years of so-called “weight lifting”.

I graduated with a degree in Exercise and Sports Science along with a minor in Food and Nutrition. I continuously educate myself on the latest trends in fitness and nutrition, and was aware of the benefits of functional training used in the CrossFit method; however, I never fully understood true fitness and how simple it all really is until my 1st CrossFit certification. While going through the experience, I kept thinking “Why had this experience not happened to me years ago!”

JeVon Ikner – “Attending the CrossFit certification has revolutionized my approach to fitness”
My introduction into the world of weight training began as a high school athlete. Looking back, the only thing I took from that experience is what weights look like. We were definitely not taught the most efficient ways to lift weight and how to better our performance. Nonetheless I have always desired to view fitness as a sport and I believe this is why I found CrossFit-"The sport of Fitness"

My journey through the world of so called fitness has led me to work in health clubs, corporate gyms, and big boxes. I also have acquired three nationally recognized certifications along the way. As each experience plays its own part in where I am today, I can honestly say that nothing has ever made more sense or proven to be right as the CrossFit method does.

The days flew by at the certification. We covered a wealth of information, met other CrossFitters from across the nation, and of course found plenty of time for some CrossFit challenges!

Day 1: by Crystal McReynolds
Arrival
We arrived at the GSX facility Saturday morning eager to rock and roll (even though we had no idea what was in store for us!) We were greeted by the owner of the facility, Jeff Tucker and an energetic group of coaches inviting all of us in to take our seats. Excitement and anticipation filled the room along with a slight whisper from nervous participants of what was to come. First on the mic. to welcome us to the March CrossFit Certification was Dave Castro. He quickly rattled off the names of all of the coaches that would be there to guide us throughout the weekend, including the names of our very own CrossFit Central coaches, Jeremy Thiel and Michael Gregory. Dave gave us a quick introduction of what was in store and the cert. began.

What is CrossFit?

Tony Budding jogged up to the front of the room to give us the CrossFit definition of fitness and what the word CrossFit really means. He stated, “CrossFit is a wide variety of functional movements performed at different intensities. Fitness should be measurable, observable, and repeatable.” The main words we focused on for the next hour or so were variety, functionality, and intensity. These three words seem to be part of the ongoing CrossFit method.

Outside for Demo Work

After getting up to speed on what it means to be CrossFit, we were promptly moved from our seats to join our assigned groups outside for some practice on movements and technique. We were split into 5 groups of ten. Each group was given a coach to assist in teaching the Olympic weightlifting movements and help perfect our form. For many of us, the weekend didn’t end with perfect form, but I think the humbling effect it had taught us more than anything!  We first practiced all three forms of the squat (front, back, overhead) along with the overhead presses. Our coach slowly went around the circle of students individually correcting our brutal form. Although this could be a bit embarrassing at times, this was a great way to see all types of problems we will someday encounter with clients.

Lunch Break

Some people think lunch is the best part of the day…..not at a CrossFit cert! I mean hello - we haven’t even done the Workout Of the Day! But this was a great time to have some casual conversation with coaches and get to know everyone a little better.  We had a chance to talk to fellow CrossFitters and get an idea of where everyone was coming from. It was amazing to see how so many different people from different backgrounds come together with one common interest and create so many awesome experiences and ideas. One of the best things about CrossFit is the wide variety of people it brings together to form a community.

X-Fit Methods

Back in the classroom we placed our attention on Rob Wolf who discussed the four methods we will refer to in CrossFit training. The first method lists 10 factors that will be developed through CrossFit training. These include cardio respiratory endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance. By combining all of these factors our training programs is what it will take to improve the quality of life and the functionality of our clients. Second, we discussed metabolic pathways and the balance required to maintain all three (phosphagen, gylyceoitic, oxidative). Another method discussed was the Hopper method. - which basically means being physically capable of doing anything that’s thrown at you. The last method Rob discussed was a fitness continuum that shows someone moving from sick, to well, to fit by applying functional fitness to their life.

Back Out for Demo’s

After loading up on some serious knowledge it was back outside to practice medicine ball cleans. Each group switched coaches. This allowed us to get a feel for the different coaching styles. We steadily worked on triple extension, dropping low, and staying in the heels. This movement definitely takes a little more coordination than some, but once you get it it’s so much fun!

Workout Time

Finally it was time for what we’ve all been waiting for, the showdown.  Each man for himself - up against tough odds. They paired us up in twos, one person took on the role of the counter/cheerleader while their partner took on the challenge at hand. The workout was simple, or so it sounds. It consisted of performing 10 med ball cleans followed by 10 burpees at five rounds for time. The whistle blows and off we go. Everyone starts out strong but by the third and fourth round bodies began to give out and fail. Je’von and I were the only group to use a twenty pound med ball and still finished with respectable times! Je’von finished in four minutes and fifty seconds, and I followed him with a grueling time of five minutes and thirty seconds. Although there was nothing to be felt in our bodies but stinging sensations we could do nothing but put a big grin on our faces and congratulate everyone on completion.

Social Hour

Unfortunately this day had to end sometime, but what a better way to do it than being sent back inside from a workout to a room full of pizza and coolers full of beer! These CrossFitters really know how to do it big and keep you coming back for more. I couldn’t think of a better way to spend a weekend.

After attending the CrossFit Certification I have come back home feeling like a small kid who just came back from church camp. I am on fire with excitement and anxious of what is yet to come. I am currently coaching a Tuesday/Thursday boot camp, assisting two boot camps, and training one on one clients. I also attend CrossFit indoor classes four to five times a week. Everyday there are more and more people contacting CrossFit Central looking for a life change. Before this certification I was comfortable in performing and teaching most of the movements, but this has increased my confidence level immensely. By going through every movement over and over again with the CrossFit coaches and watching others being corrected, I now know how to properly correct form. I feel that I can go into my boot camps and provide the best service possible to my clients while also keeping them safe and free from injury.

 There are so many opportunities arising every moment and I am so blessed to be a part of the CrossFit Central community. Because of this certification I feel that I am better prepared to take on any challenge that is put in front of me. The experience and the knowledge that I gained from the certification are priceless. There is no question that I will be attending many more CrossFit certifications in the future.

Day 2 by: Je’Von Ikner
A Review by an Elite Athlete

Our second day of the certification started with the introduction of an Elite CrossFitter. It was a great surprise to know that Nicole Carroll of CrossFit Santa Cruz was joining us. Nicole seemed really enthusiastic and professional. There was also a sense of warmness that radiated from her. Nicole introduced herself (as if no one knew who she was) and thought it would be a great idea to review the movements from the previous day. I was lucky enough to be with a group taught by Jeremy Thiel. Jeremy helped several individuals including myself to perform the Push Press and med. ball cleans more efficiently. Jeremy's approach allows individuals to visualize the movement while trying to mimic, which is very helpful. Sometime getting inadated with technical jargon can be overwhelming.

Core Nutrition

After reviewing movements, we returned to the classroom where Robb Wolf of Norcal had an amazing lecture prepared concerning nutrition. Rob discussed several matters including moving individuals from sick to well to fit. And how one may move from sick to well and escape metabolic derangement by doing CrossFit and following the paleo diet. If an individual wanted to truly excel and become fit they need to be more precise by combining CrossFit and the Zone Diet. It was very interesting to hear someone with explicit detail reconfirm the notion that nutrition is the catalyst from which all things better. Robb was pretty confident with his information and says he has witnessed the result of the zone first hand.

The Challenge: Fran

Matt of CrossFit A&M pumped everyone up for our workout by putting on an impressive display of power, stamina, and mental focus. Matt completed Grace in a little over 2 minutes! It was pretty impressive to witness. Then it was our turn and FRAN was on the menu...I must admit I was more nervous for this WOD than any other. I completed FRAN once before roughly 4 months ago and finished in 8:10. More importantly, I started to recall that horrid feeling of not being able to breath and tasting copper in my mouth. Fran kicked my ass for 8 minutes and 10 seconds and I was ready for some redemption!!!  As the first heat  lines up to go, the room fills with excitement. Loud cheers and looks of complete focus and concentration are among us. 3,2,1 Go !!! It’s on now - what I once defined as excitement could not compare to this moment. The encouragement from the on lookers grew to new heights and the intensity peaked. My adrenaline is at an all time high now and it was time for payback. 

I somehow cleared my mind of last time and was purely focused on giving it my all. I was well equipped and ready. I started to speak to myself:

I soon realized Fran will always kick my ass; it's just a matter of how long I endure it.

Coach Wraps Up the Cert

The day ended with the founder of it all doing a little Q&A. Coach Greg Glassman himself graced us with his presence and shed even more knowledge into an already insightful 2 days. Coach talked about the birth of CrossFit and how it came to creation by a personal objective to seek out and define fitness.  He also boasted that CrossFit has become what it is today because of the people it attracts. "The CrossFit community is characterized by the constant pursuit toward excellence and is filled with strong minded and ambitious individuals.”

Attending the CrossFit certification has revolutionized my approach to fitness and how I guide others along their path to become fit. CrossFit is a program that has stood the test of time and always delivered. CrossFit is uniquely concerned with applying the best concepts to get the best results; therefore CrossFit’s specialization is not specializing. This has since been my approach, everyone shares the same needs of being able to biomechanically function and move more efficient.  It is through this understanding I can train highly competitive athletes and grandmas utilizing the same method scaled to their degree of need.

Out of all the other fitness programs you could choose, CrossFit is the most intense program with the best outcome. It allows people from all different backgrounds to perform the same workouts by just changing the intensity and workload. A sedentary 60 year old man is capable of doing the same workout that an active 25 year old female is, it will just be scaled to his fitness level. In other programs this is not possible. The CrossFit Level 1 Certification helped to clearly define this method and also gave us an opportunity to see that we are apart of something huge - We are apart of The Revolution of Fitness.

Crystal McReynolds graduated from Texas Tech University with a BS in Kinesiology and a minor in Nutrition. She is PT certified through the Cooper Institute and CrossFit Level 1 Certified. Crystal leads CrossFit Outdoor Boot Camp Training as well as one on one training. To find out more about Crystal Click Here.

Jevon Ikner is a NASM certified personal trainer, NASM performance enhancement specialist, ISSA certified personal trainer for strength and conditioning, and Level 1 CrossFit Certified. He operates CrossFit Outdoor Boot Camp Training and also in one on one training. To find out more about JeVon Click Here.