"Three characteristics of a great gym; is the knowledge of the coaches, the atmosphere in the gym, and the equipment to develop healthy and successful athletes."
-Shane Sweatt
Knowledge
This is one of the many great topics that was discussed this weekend at our Coaches Cert. We are constantly evolving as coaches at CFI. Finding better ways to create healthier and more effective athletes. Some of you might not consider yourselves athletes, but you all are athletes if you come to my gym. You are constantly developing and getting better at the movements we challenge you with everyday. We as coaches, are there to guide you along the way. We are not there to baby you and to hold your hand.
Just like any profession, our education or continuing education is going to determine the success we have with our athletes. We learn from the best to give you all the highest quality. Laura and Shane Sweatt are the most successful people in their sport and industry. Laura has broken 30+ world records during her 7 years in power lifting. I would consider her one of the most successful athletes in all of sports. It is because of all the knowledge that Laura and Shane have acquired over the years. They are my role models.

Atmosphere is the next attribute of a great gym. If the atmosphere that is represented in your gym is negative the results will be negative, and your athletes will not reach their highest potential. Success breeds success. If you are training with successful/positive people your results will follow. These positive characteristics do not end in the gym they carry over into the rest of your life i.e. family, career...

Equipment
The equipment in our gym is very important for the development of our athletes. If we think a piece of equipment is important for our athletes health etc... we will find a way to get it. That being said you all see how much respect we have for our equipment, and we expect you all to treat it with same respect.

ME Upper Body
Rounds of 21, 15 and 9 reps for time of:
115/75 lb. Push Press
Pull-Ups

Laura Phelps Sweatt and myself. She's almost as strong as I am...ha!

In the sport of CrossFit, whether you are strictly an athlete, a coach, or a coach AND an athlete, it ends up being a lot like school in the sense that we are constantly learning. Every single day I set foot in the gym I learn something new. Whether it is something new about an athlete's training style or a new, more efficient way to do a movement, I am always walking away with something learned.

This past weekend Carlos and I were fortunate enough to be able to attend the Westside Barbell Powerlifting certification at CrossFit Chicago, where we were educated by Shane Sweatt and Laura Phelps-Sweatt of the Sweatt Shop Gym in Cincinnati, OH. Both of them work hand-in-hand with Westside and Laura is currently (and let's be real, will be for a long time) the strongest female in the world. Before attending the cert I had no idea what to expect. I was a little nervous, a lot excited, and only had a slight idea as to what I was about to encounter. When I got there my world was turned upside down.

I was greeted by Shane and Laura as soon as I walked in the door, and throughout the weekend I can honestly say I was not just in the presence of greatness, but I was in the presence of two amazingly caring, strong and knowledgeable people. I have met very few people who are as dedicated to their sport (powerlifting) as the Sweatts, and their passion and want for success of those beyond themselves is indescribable. Of course they strive for greatness in their competitions and training, but something that radiated inside me was their innate ability to give to those around them.

Powerlifting isn't for everyone and people are going to be set in their ways, but I am a witness and testament to the true powers of looking outside one's sport to better the thing you want to be great at. Am I saying that because I like to bench and squat heavy bars I am going to win the CrossFit Games? Absolutely not, but I AM saying that it is OK to reach out of your comfort zone and try something different. It takes more than one thing to make a well-rounded athlete, and who doesn't want to exceed in multiple areas of not just CrossFit, but life?!

To say that I learned a lot over the past few days would be an understatement, but I am by no means an expert. All I am saying is that it was an honor to be educated by such amazingly successful people who want to share their success with others, so in-turn we can share that with all of you. I have an endless list of questions that remain unanswered, but for the time being I have a full list of things to bring back and share with all of you.

Oh yes, and thank you for all the Birthday love. You are all a blessing to me!

-LK

2/21
Three sets of:
Walking Lunges with DBs x 20 steps
(use the heaviest DBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds;
and then,
For time:
400 Meter Row
30 Front Squats (Heavy)
30 Box Jumps (High)
400 Meter Row
(Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.)

CFI athletes Al Montoya (New York Islander) and Mike Brown (Toronto Maple Leaf).
AL and Mike have been great supporters of CFI, and are just two of the results we have put out in our gym. They have been playing sports with and against each other their entire lives. They are always pushing each other to new levels and they are great friends. We are very proud of the success they have had throughout their careers and can't wait to see more.

ME Lower Body
“DT”
Five rounds for time of:
155/105 lb. Deadlift x 12
155/105 lb. Hang Power Clean x 9
155/105 lb. Jerk x 6

Shane and Laura Sweatt
Coach Lk and I are learning a lot this weekend at the Westside power lifting cert. We can't wait to get back to show you our new tricks.

In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
350 Meter Row
30 Box Jumps (24″/18″)
30 Wall Ball Shots (20/12 lbs.)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will row 350 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will row 350 meters – and so on

Register for the 2012 CrossFit Games Open...all the cool kids are doing it!

Hey guys, we know you've heard the chatter about the CrossFit Games Open coming up, and there are about 20+ of you signed up. We could not be more proud that you are all stepping up to the challenge to not just represent the gym, but to challenge yourself and to once again be a part of something truly amazing. These are the things that bring us closer together and really put your hard work and dedication to the test.

On that note, the Open starts in 6 days (Feb. 22) and we still would love for more of you to sign up! The 5 weeks of Open workouts are going to make Friday's at the gym SO much fun and we are looking forward to coaching and working out right besides you. We are in this together, so if you haven't signed up yet there is still time! You have absolutely nothing to lose and everything to gain, so get on over to the CrossFit Games 2012 Open page and register!!!

Dynamic Lower Body
Three rounds for time of:
30 Kettlebell Swings
20 Pull-Ups
10 Handstand Push-Ups