A weekend with CrossFit HQ’s BEST!

Maribel and I spent the past few days down at the University of San Diego weight room, attending the first ever, CrossFit Coaches Prep Course. Next to last month's CF Kids cert, this was by far one of the most valuable CrossFit educational experiences of my life... A weekend with CrossFit HQ's BEST! The cast included Dave Castro, Nicole Carroll, Pat Sherwood, Chris Spieler and Adrian Bozman, including a surprise visit form O-Lifting guru, Mike Burgener. The lecture, discussion, practical sessions with each one of them was priceless. The WOD coached by Adrian was definitely one for the books. With each seminar, we attend, the better this program gets and I'm excited to bring it all back to floor. Below are a few notes from the course:



Day 1-
-Review of Basic Anatomy & Physiology (Adrian Bozman)
-In Depth with Points of Performance (Adrian Bozman)
-PRACTICAL SESSION - Good Movement vs. Bad (Pat Sherwood)
-Seeing & Correcting (Pat Sherwood)
-CrossFit CLASS @ USD weight room (Adrian Bozman) -see my WOD Log for details
-Group Management (Nicole Carroll)
-Class Structure (Pat Sherwood)

Day 2-
-PRACTICAL SESSION - Seeing & Correcting (Chris Spieler)
-Programming (Dave Castro)
-Strength Training (Chris Spieler)
-PRACTICAL SESSION - Coaching Under Load (Pat Sherwood)
-The Intro Class, Community & Culture (Chris Spieler)



Workout of the Day
Behind-the-Neck Rack Jerk
3, 2, 2, 2, 1, 1, 1, 1, 1
-break
Double Tabata:
Wall Balls #20
Box Jumps "20

PALEO RECIPE
Tilapia With Lemon and Capers -jrseafood.net
4-6 Tilapia Fillets
3 large lemons
2 c. milk
1 c. flour
6 Tbls peanut oil
5 Tbls. unsalted butter
1/4 c. dried capers
2 Tbls. fresh chopped parsley
Peel lemons removing inner white membrane. Cut into segments and dice. Season flour with salt and pepper. Dip fillets in milk and coat with flour. Heat oil in large skillet, sauté fillets, brown on both sides for 4 to 5 minutes. Transfer to serving dish, keep warm. Wipe out skillet, add butter, brown slightly. Stir in lemons and capers and parsley, spoon over fish. Makes 4 servings. Enjoy!

"Don't let him off the hook."-Pat Sherwood