August 29, 2009: Chasing Performance: Mobility, Movement, and Maintenance with Kelly Starrett
Spend one day with CrossFit San Francisco Founder Kelly Starrett. Kelly received his Doctor of Physical Therapy in 2007 from Samuel Merritt College in Oakland, California. Before starting his own physical therapy practice at San Francisco CrosSFit, he practiced performance-based physical therapy at the world-renowned Stone Clinic. In current practice, Kelly continues to focus on performance-based Orthopedic Sports Medicine with an emphasis on returning athletes to elite level sport and performance. His clients see exceptional results from his progressive blend of manual physical therapy and strength training. Kelly's clients have included Olympic gold-medalists, world-class extreme skiers and X-Games medalists, dancers with Smuin, San Francisco, and Sacramento Ballet Companies, military personnel, and competitive age-division athletes.
Seminar Goals:
- Improve understanding of key anatomical elements as they relate to functional movement, and as performance limiters.
- Increase awareness of “best-fit” biomechanical set-up and movement strategies for optimal work outputs.
- Understand movement compromise strategies for specific movement outcomes.
- Develop an understanding of common movement dysfunctions and a systematic model for addressing common problems associated with elite training
- Develop effective abdominal/spine stabilization strategies
- Understand and apply neuro-muscular stretching methods
- Understand methods to improve overhead positioning and efficacy
- Develop methods to address common myo-fascial pain/dysfunction
- Understand how to treat soft tissue injuries
- Develop better movement preparation strategies
Topic Areas:
Functional Anatomy, Kinematics, Ideal Positioning,
Common Dysfunctions, Assessment
- Axillary Skeleton: Lumbar, Thoracic, and Cervical Spine
- Pelvis and Hips
- Lower Limb, Knee, Ankle
- Upper Limb, Shoulder,
- Mobility Assessment and Stretching Prescription
- Common Crossfit Movement Faults
Also:
Individual Athlete Problem Solving Time
Improving Work Outputs in Elite Athletes
Register
September 19-20, 2009: CrossFit Olympic Weightlifting Certification with Mike Burgener and staff
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
- Burgener warm up
- Snatch skill transfer exercises
- Snatch from high hang
- 1200: Lunch
- 1300: Barbell snatch instruction
- Snatch from mid thigh
- Snatch from below knee
- 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:
- Skill transfer exercises
- 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 has not yet been posted on the CrossFit main site.
CrossFit Rowing Certification - Boston MA - September 26-27, 2009 with Angela Hart & staff
Start time for each day is 8:45am. Meals are on your own. Spend two days with Coach Angela Hart. 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 the 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. Day 2 – This day is set aside for those wishing to learn the basics of using a single person boat. There is a lot to learn and everyone will face different challenges, but the focus is on having fun and learning the basics. No rowing experience is needed, however swimming skills are required. You should be able to swim a distance of 75 feet, tread water for 5 minutes and swim a distance of 20 feet under water. Everyone participating in the On Water Rowing will be required to sign a standard Athlete Release Form. Acompetitive 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.
What to wear and bring: You shouldn't have to purchase anything special to participate. You should dress weather-appropriately as if you were going for a jog or brisk walk. Layers are best. Man-made layers of coolmax, polypropylene or fleece work best. You should wear clothes loose enough to move in, but not so baggy that the fabric could get caught in the moving parts of the boat, specifically the sliding seat. Also, old athletic shoes and wool socks are recommended to keep feet warm, as they will get splashed. In warm weather, hats and sunscreen are advised. Gloves are not recommended for rowing.
About Coach Angela Hart: