My Crossfit Level 1 Trainer Course

Two weekends ago, I was out in Canton at Reebok Crossfit One for my Level 1. Back in February, after completing the USAW Olympic Weightlifting Course and getting certified as a USAW coach, I started thinking more and more about coaching Crossfit.


I obviously love Crossfit and lifting so so much, but I also just love being at the box, helping other people, and learning more about every aspect of "The Sport of Fitness". So I decided to start looking into getting my Level 1. 

Mike and I talked about it and he really encouraged me to go for it because he knew that deep down, I really wanted to do it. It was kind of scary to take the plunge and register because I knew it was a huge deal {and a whole lot of $$}.

So from mid-February until mid-March, I read the Trainer's Guide and tried to soak up as much information as I could. I was also quickly reminded of how much of a procrastinator I am when it comes to studying for tests. I think I just work better and force myself to really focus when I am down to the last minute and under pressure. My coach was really happy when I told him I registered for the Level 1, and he helped clarify a bunch of things I had questions about, like some programming stuff and some of the scientific energy pathways information. I felt very good about the movements, faults, and corrections just from my own experience and from listening to and observing great coaches for almost a year.

So, I went out to Canton, feeling pretty nervous, excited, and a bit unsure of what to expect from the whole thing.


I was immediately impressed by how friendly, outgoing, and organized all of the trainers were. Austin Malleolo is the head coach and also led the training and the more general lecture parts of the course {methodology, nutrition, etc}. I immediately fell in love with his personality, and I collected a whole bunch of inspirational and smart quotes from him over the course of the weekend.

I especially love the middle one, referring to the Sickness-Wellness-Fitness Continuum. He talked a lot about how people settle for "wellness". Crossfit is not a wellness program, it is a FITNESS program, and fitness really does need to become your life and your lifestyle.

I especially love the middle one, referring to the Sickness-Wellness-Fitness Continuum. He talked a lot about how people settle for "wellness". Crossfit is not a wellness program, it is a FITNESS program, and fitness really does need to become your life and your lifestyle.

The two days flew by because we rotated between lectures, demonstrations of movements and faults, breakout groups where we practiced the movements, as well as seeing and correcting the movements of our group members, and of course, workouts.

I know a lot of people have been nervous for the workouts during the Level 1, but I wasn't- I was definitely more focused on and worried about the information and passing the test!  on Saturday, the workout was 3 rounds for time of 15 thrusters and 12 burpees {I think those were the reps, I didn't write it down and there was no picture to be taken!!} It was right at the end of the day and pretty horrible, mostly because I was mentally exhausted from thinking and absorbing information all day. I finished in a little over five minutes, but the best part of the whole thing was how organized the coaches were with the WOD, managing a ton of people in a way that seemed effortless, and how involved the coaches were. They really showed that as a coach, you need to be completely present for your athletes, pushing them the whole time, getting down on the floor with them for their last burpees, jumping, yelling, rooting for them. I loved that part of Saturday {and I kind of hated it when I had two burpees left and wanted to throw up, but the coach was kneeling right there in front of me, yelling at me telling me to just throw myself on the floor and wouldn't let me stop for a second!}

On Sunday, we did our WOD in the morning after learning about the med-ball clean. The workout was an 8 minute AMRAP of med-ball cleans, push ups, and sit ups, and the purpose of it was to coach our partner through the workout. It was fun and helped learn what it feels like to coach and cue athletes under a little bit of pressure. I was really impressed with how much they did teach us about coaching techniques, cues, etc over the course of weekend. It was great to work with a bunch of different coaches with different styles and take little bits of information from each of them, and it made me think about what kind of a coach I will be. 

We had lunch, worked on snatches and muscle ups, went through a couple more lectures and then it was time for the test. I felt very prepared, but the test was tricky. I left a bunch blank on my first read-through. I also couldn't use all of my awesome 4th grade test taking strategies like underlining in the questions and crossing out wrong answers, because we couldn't write in the booklets!! That seriously threw me off and required more thinking than it should have. There were about 4 or 5 answers that I knew I got wrong, but the rest I was pretty confident about. I wanted to leave knowing that I had passed, but I wasn't 100% sure, which kind of sucked because it would be 10-12 days before getting the results.

Luckily, earlier this week, I got the email saying that I had passed and it is official.... 


So, what's next? Well, I have been shadowing the On-Ramp program at my box and helping teach new athletes the basics and run them through their workouts. I will be doing that for a few more weeks and then I will be coaching for real!! I'm very excited to start discovering my own style of coaching and hopefully inspiring and helping a bunch of athletes along the way.