Categorized as: CF Naples

My Experience at a CrossFit Seminar

Written by Coach Brett

This past weekend I attended the Crossfit Level 1 Trainer Seminar in Miami, Florida. Speaking to plenty of coaches that have already completed the L1, I had somewhat of an idea of what to expect but I kept an open mind and was hyped to learn from some of the best in CrossFit.

Here are three major takeaways that stuck with me after completing the seminar:

The Diversity in CrossFit

Crossfit is spreading like wildfire. I already knew that to a certain extent but this weekend opened my eyes to truly how far across the world the Sport of CrossFit is spreading. The first person I met was from Jamaica, he and his best friend opened up the original Crossfit box in Jamaica. Other attendees were from South Africa, Netherlands, and even Egypt. The attendance this weekend set the record for a number of people ever at an L1 Seminar and although all 50 plus of us differed from different backgrounds and personalities, we were all there for one reason and that was Crossfit.

Community Driven

This goes along with my first point, the unity involved with the program is unmatched. From group classes to group seminars, to group competitions the desire to become “fitter” is in all of us and the message Crossfit delivers is loud and clear. You don’t see this in mainstream commercial gyms or training programs.  Not the case here, we all perform the same movements, understand and believe in the CrossFit program, and work to get better together.

Intensity delivers Results

Constantly varied, functional movements, at high INTENSITY. That is the definition of Crossfit. It is the formula that has proven to work and is the formula that all other training programs lack. Specifically referring to the intensity characteristic, it’s what separates the strong from the weak. This weekend taught me intensity is more than just the thought of working hard and fast, but ways to actually measure intensity. The lead training staff set a goal to deliver the message about intensity. They played a joke on us on the first day, they set up barbells next to the pull-up bars and told us we will be performing ” Fran ” which is arguably one of the hardest and most extreme benchmark work out Crossfit has to offer.

Everyone’s facial expressions changed, some people’s smiles turn to stone-cold faces, some people that were tired were woken right up, it was safe to say everyone was left uneasy. The lead trainer started the countdown 3..2..1 and then proceeded to tell us it was just a prank. The reactions were due to people understanding the seriousness nature and intensity it takes to perform Fran.Crossfit programming is set up with the goal in mind to produce the most power. With power comes intensity, and with intensity comes results. Through intensity, we will continue to get stronger both physically and mentally.

Overall I feel like I came back a better coach, athlete, and communicator.


Coaching Tips: Kipping Pull-ups

Before I found CrossFit, I had never seen a kipping pull-up. I had never heard of any other style of pull-up besides a strict, dead-hang pull-up. I remember watching videos of CrossFit workouts on YouTube and seeing athletes rocketing through sets of pull-ups, tearing their hands to pieces and I wanted in.

While all athletes are different, I developed a kipping pull-up before I had the strength to complete a dead hang pull-up. I have heard coaches recommend that the strict pull-up serve as a pre-requisite to the kipping pull-up progression out of concern for athletes injuring themselves on the more ballistic movement.

I respect this decision, but have found that I can safely develop an athlete’s mechanics in the kipping pull-up while simultaneously increasing their pulling strength with assisted strict pull-ups and other accessory exercises. Read More…

Programming 2018

Click on the current week to view the 7 Day Cycle


March 19th-25th

March 12th-18th

March 5th-11th


February 19th-25th

February 12th-18th

February 5th-11th


January 29th-Feb 4th

January 22nd-28th

January 15th-21st

January 8th-14th

January 1st-7th


December 25th-31st

December 18th-24th

December 11th-17th

December 4th-10th


November 27th-Dec 3rd

November 20th-26th

November 13th-19th

November 6th-12th


October 30th-Nov 5th

October 23rd-29th

October 16th-22nd

October 9th-15th

October 2nd – October 8th


September 25th – October 1st

September 11th – 24th (HURRICANE IRMA)

September 4th – 10th


August 28th – September 3rd

August 21st – 27th

August 14th – 20th

August 7th – 13th

July 31st-August 6th


July 24th-30th

July 17th – 23rd

July 10th-16th

July 3rd-9th


June 26th-July 3rd

June 19th-25th

June 12th-18th

June 5th-11th


May 29th-June 4th

May 22nd-28th

May 15th-21st

May 8th-14th

May 1st-7th


April 24th-30th

April 17th-23rd

April 10th-16th

April 3rd-9th


March 27th-April 2nd

March 20th-26th

March 13th-19th

March 6th-12th


February 27th-March 5th

February 20th-26th

February 13th-19th

February 6th-12th


January 30th-February 5th

January 23rd-29th

January 16th-22nd

January 9th-15th

January 2nd- 8th


December 26th-January 1st

December 19th-25th

December 12th-18th

December 5th-11th


November 28th-Dec 4th

November 21st-27th

November 14th-20th

November 7th-13th

November 1st-7th


October 24th-30th

October 17th-23rd

October 10th-17th

October 3rd-9th


September 26-1st

September 19th-25th

September 12th-18th

September 4th-11th


August 29th-September 4th

August 22nd-28th