Mia's thighs after doing a bunch of cleans. She said they were twice that size the next day. I want to see that picture!
Mia will be attending her Level I Crossfit Trainer Certification in March. I got this email from Mia on 12/28:
I wanted to tell you that much thanks is due to you and crossfit. Do you remember how much I bitched the first few months about my knee pain and not being able to get down low on my squats?? Not only has my range of motion improved tons, but I have little to no pain at all anymore! I highly doubt it's because of just time passing because it had been since Sept 05 since my last surgery and I was told it would only get worse with time. I was told I'll have a full knee replacement within 5 yrs of my last surgery... which could still happen... and there was only a 50% chance I would even run again following the surgeries. I was able to run before I started crossfit, but it HURT. Running and being active is vital to not just my physical health, but psychologically as well. The 2 years that I didn't run I was ridiculously depressed. Starting to run again was a huge milestone, but you have no idea how awesome it is to not have pain anymore. When I was reading the materials you emailed for the training session last weekend it made total sense. A lot of people are afraid to try intense training like at crossfit, but I honestly think it helped my pain rather than causing further injury. I haven't snowboarded since 2004 and I actually feel comfortable enough with my knee to give it a try again. The fact that everything we do is functional, natural movements, and that everything we do is analyzed and adjusted to help us improve the movements each time we do them, is awesome and crucial. I love it.
I feel like I'm preaching when I tell people about it and they honestly look at me like I'm trying to sell them something. I just can't stop talking about it! Same thing with Reag... when he had a BBQ over Thanksgiving, he wouldn't stop talking about it. I could hear him across the yard talking it up to someone. I even heard him say "Mia's over there teaching the kids classes too." I have learned so much and all of it really interests me. I love being able to take my education and apply it. I even try to take what I learn in the classes to the kids classes and apply it on them. It's fun and they like being challenged too. I appreciate you allowing me to be part of that training session and am excited to be able to learn more and be pushed to a higher level.
One thing that I have felt is that some trainers, when they know someone has been going for a while, they stop correcting them. Like you said at the training session, it takes years to develop perfect form if ever. I would keep encouraging them to improve their knowledge so they can continue motivating crossfitters. Another thing I was talking to Jolie about is that not everyone has the background I do and knows a lot about Exercise Physiology and all of that good stuff. I know she incorporates it in her training sessions now and then... But it would mean that much more to someone who doesn't have that background to know why they're doing all these excercises, what are the benefits, and what should they be working towards. It would help a lot with retention if they knew why they were putting their bodies through hell other than to feel like a badass.
I really just wanted to say thank you for everything.
Alright Freddy, hope you're having a great holiday season!
Mia
Mia makes some great points that all your trainers will take note of. Also, if you read the articles in the "What is Crossfit?" and "What is Fitness?" sidebar links, some of the other things she mentions are covered there. By the way, shame on you if you haven't read them yet!
The Daily Article Link....see above paragraph! "What is Crossfit?" and "What is Fitness?" are must reads. Even if you already read them, read them again! Post thoughts to comments.
SATURDAY MORNING DETENTION 12/29/2007
"Joshie"
The newest "Hero" workout as posted on www.crossfit.com on 12/22/2007 in honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
Complete three rounds for time of:
- 21 reps 40# dumbbell snatch right arm
- 21 L pull-ups
- 21 reps 40# dumbbell snatch left arm
- 21 L pull-ups
I expect a lot of substitutions and scaling going on with this workout. Brad and Jolie will hook everyone up with the modifications. Jolie and I both noted that many of you are a little hung up on using the rx'd weight and in turn, sacrificing form. The single arm overhead squat and the single arm snatch are two exercises that definitely demand good form. Be smart. Use a weight that allows you to perform the exercise with relatively good form. It took me a year before I could use the rx'd weight on those two exercises. The beauty of Crossfit is that you still get a fantastic workout even if you scale the weight or reps back. I have said it time and time again that the folks who concentrate on good form rather than having the fastest time or using the heaviest weight always see quicker results. Besides, you aren't impressing anyone if you rx'd a workout but you looked like shit doing it!
Ready, Steady, Go!
