Watching Jeff Martone work up close and personal also taught me a lot about being a good coach. I really like his style - it's very organic. He's ridiculously laid back and allows the class to take shape as he goes. I hate those classes that rigidly stick to the agenda, moving on according to "schedule" even when it's clear that students need more time. Martone works closely with each and every student, and isn't afraid to jump around lessons if he sees an opportunity to make a connection or reinforce a teaching point. It makes his students feel equally relaxed; as a result, they are comfortable asking for help, posing questions or making comments about the material. It promotes a fun learning environment without sacrificing the quality of the actual instruction.
I enjoyed meeting all the participants - I got to spend a lot of time working with each and every one of them, which was my primary goal. Some highlights - Jackson and Brad's comedy team (jazz hands!), Adam and Peter making fun of how long it takes me to eat a bagel (five hours), Luis spontaneously high-fiving me when a concept finally clicked, big man Syncere working with a purple vinyl kettlebell (not by choice) and me teaching Rhabdo how to do a windmill. I really hope to do more coaching with Martone and these certifications in the future.
On another note, apparently I like to go to certs and pull PRs, because Sunday morning's "Christine" went well despite how crappy it felt from the very first minute. I snuck into the box early to get my WOD on. The bar was literally freezing, I went out way too fast on the first row and despite my warm-up, I was still really cold through the entire first round. Still, a crappy PR is still a PR, right?
Christine
- 3 rounds
- Row 500m
- 12 DL 135#
- 21 box jumps 20"
So I do not, perhaps, suck at rowing as much as I thought. I got on Guerrilla's brand new C2 rower and immediately pulled a 500m PR (1:52). Pulling a 500m PR during the first round of a met-con = Dumb. It's just that their rower felt so SMOOTH. I could definitely have gone faster - the first 250 were at a 1:45 pace - but I consciously slowed down because I knew I still had a lot of work to do. Point is, the rower at my Gold's must be filled with peanut butter, because I rowed like a champ yesterday with no extra effort. Sweet.
And finally, since Martone knows absolutely everybody, the guys from York Barbell came down to the cert to say hello and peddle some bars, bumpers and KBs. I already have one York KB (a 55#) and it's pretty sweet - handle's not too thick, bottom is nice and wide and totally flat (none of that rubber coating bullshit) and it's a good size. Saving on shipping is huge with 170# of iron, so I picked up two 35#s, a 45# and another 55#. Sweet again.
All photos courtesy of Keith Wittenstein, who is a beast and went through the entire certification using single and double 1.5 pood kettlebells. Also, I love him for fixing my push-press yesterday. I no longer jump 4" off the ground as if attempting Swan Lake with an Oly bar. In general, Keith is the Man.
Jeff Martone demonstrating the partner drill "box squat to vertical jump". I'm the box.
Martone gets fancy with the KB juggling
A Turkish get-up with student Tina. She made a good little doodlebug.
The group shot
10 people drop some props (leave a comment here):
So jealous- looks like SO much fun. Next time take a video as I think I'd pay to see someone using another person to do a Turkish get-up.
And in other selfish news- in addition to religiously reading your blog I started updating my own (www.beelifestyle.com) as inspired by you and your paleo/primal eating (as well as other things). I linked to you- hope that's cool!
Come back to BK soon, will ya?
Jeff likes to say "boom" while demonstrating a movement.
I was at the KB cert in Montclair this past weekend. I would never have guessed it was your first one as an instructor. You gave great pointers and really improved my form. Thanks for helping make it a great cert.
Brynith, there are videos of Jeff doing a person t-getup on the crossfit main site.
Brynith - I will DEFINITELY be back to BK soon. Those boys rock, as do you. I'll check out your blog too, and you can link to whatever you want.
AJ - We call those "Martone-isms". My favorite is when he says something "looks like polio". I use that one a lot now.
Mark - Thanks for the compliment. You were doing so well by day two that I didn't have much to say except, "Yep, that looks great".
I should have written down all of those Martone-isms.
If you rotate your wrist too much at the top of the snatch, you will "jack up your shoulder."
A big thanks to you Melissa for all of your great instruction and patience, especially with my friend Britney.
d'oh. My comment disappeared because I"m spazzy McSpazzerson sometimes.
I would LOVE to have you at the KB cert! We'll kick some ass, take some names and do it in tall socks and short shorts.
Know what else would be fun? If we coordinated a trip to a Level 2 cert together! Bill is going to the Level 2 in February BUT THEY ONLY HAD ONE SPOT! I have to wait for another one to open up. Sniff....sniff. Maybe we could sweet talk Tucker into hosting a Level 2 cert at his box! Oh Lordy....I don't know if the world could handle the 3 of us in one state at the same time.
You ROCK!
The Martone-ism I liked best was "like a pig looking at a wristwatch". Thanks for all your pointers at the cert.
great coaching melissa. we all look so cold in that group shot. funny. martone-ism, "and that's no good for anyone" or "do not mistake my kindness for weakness" great cert.
donna
So good to know that it isnt only our little Brooklyn box that is like training in an igloo!
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