Shadowing Koy’s Fundamental Class

Shadowing Koy’s Fundamental Class

The biggest hurdle I have to overcome to make CFB a reality is learning to coach people. Being able to spot and correct faults in someone’s technique and knowing the safe way to correct form is fundamental for coaching someone. Yesterday one of the trainers at CFDC, Koy, invited me to shadow him during one of his fundamentals classes for three new members. At most Crossfit gyms new members must go through some sort of elements, fundamentals, or on-ramp course to get new members familiar with the movements and to show them proper technique. At CFDC we put all new members through 3 fundamentals classes that are each an hour long.

The class I was shadowing covered the Squat, Front Squat, and Overhead Squat. We also went over the thruster and wall ball since they are similar exercises that utilize the squat. After putting the new members through the squat fundamentals we gave them a workout of 800m run, 40 squats, 30 sit-ups, 20 pushups, and 10 wall-ball shots completed as fast as possible. It ended up only being a 6-7 minute workout but I could tell they were pretty tired once they finished.

What I realized during this first session was that almost everyone squats incorrectly. The guys in the class were pretty young and athletic guys who have probably lifted weights for years; yet none of them knew how to properly do an air squat. I was the exact same way when I started. I couldn’t stay on my heels, stance was too wide, couldn’t get low enough, knees weren’t over feet, and I’m sure a few other things were wrong. Everyone needs to be coached how to do these things so they don’t wreck their back whenever weight is added. Overall it was a great intro into what I’ll be doing for the next couple of months. Big thanks to Koy for allowing me to help out!

This weekend I’m heading to Beaumont for a little family get together to celebrate our parents’ birthdays. I can’t wait to see the brother and sisters and all their kids. And maybe while I’m driving around I’ll be able to scope out some possible locations for a gym. My buddy Kirk sent me to some websites that had some cool industrial spaces for lease. Hope everyone has a great weekend.



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