I'm with the band

I've got one more week of training crazytown before I have to go back to my normal routine at Gold's - guess where I'll be this weekend? In beautiful Montclair, NJ. At the CrossFit Kettlebell Certification. As an ASSISTANT. Yep, just me, hanging out with the Martones, ASSISTING at a KETTLEBELL INSTRUCTOR CERTIFICATION.

It's boring, but it's my life.

Apparently, my plan to stalk Martone at the gymnastics cert worked, because he asked a month back if I wanted to come help out. Um, yes. Yes, I do. I'm under no misconceptions about my role here - they don't NEED me to help them get through this cert. They are allowing me the honor of attending, and the privilege of assisting them in whatever way I can. For which I am extremely grateful. So I'll essentially be this show's roadie - getting people registered, dealing with paperwork, grinding Maureen's organic, shade grown, free-trade coffee beans every morning. But more importantly - and excitingly - I'll also be helping to COACH the certification participants. I can't wait to experience this weekend from the perspective of a trainer, without having to worry about taking the skill test myself. I plan to suck up a ton of technique, presentation skills and coaching cues from Jeff and Maureen, and work with every single cert participant to make them better Comrades.

The other awesome part is that my friend Keith Wittenstein of CrossFit Virtuosity is also going to be there, as a participant. I can't wait to inflict at least a little bit of tabata swing torture on him as payback for last week's heavy sandbag carries. AND I can't wait to wear my new CF Virtuosity tank. It's seriously hot, and very appropriate for a KB certification.

Buy-in

• 100 double-unders
• 21 thrusters @ 45#

Back squats, 3x5

• 7@45#
• 5#75#
• 3@95

• 5@115#
• 5@120#
• 5@120#

So I'm where I last left off with my BS numbers, before I hurt myself. I'm going to stay here for a week or two, as the first three reps of each set felt good, while the last two felt awkward. I'll catch another video soon, and if My People give my form a thumbs-up then I'll start putting some more weight on the bar. Moving up in weight too fast (with less than great form) was what got me in trouble last time - I'm not making that mistake again.

Cash out - all with 16K

• 15 swings (American)
• 20 cleans (10L/10R)
• 30 snatches (15L/15R)
• 50 swings (Russian) - 12 2H, 12L, 12R, 14 DARC

Each set unbroken, swing to change hands. Anything less than 80 swings with my 16K is kind of a cop-out at this point. I need to start working higher reps of swings AND cleans with my 20K and 24K.

Last point - if any of the other 448 daily readers of this silly little blog happen to be going to the KB cert this weekend, please drop me a comment so I can keep an eye out for you.