seattle washington

Pre-Coaches Prep Course | CrossFit Training Program

Have you ever thought about coaching? Maybe even a little bit?  Starting in January I will be holding a “Pre-Coaches Prep Course” series for athletes who have ever entertained the idea about coaching.  The series will be held weekly lasting between 50-60 minutes in length.  The class with be 100% hands on.  No coaching experiences required at all, however the only thing that I ask is that you have been doing CrossFit for minimum of 8 -12 months.  This course is not for beginners.

(Pre-requisites: Completed “CrossFit Essentials” or some type of ONRAMP, 8-12 months CrossFit experience and has a desire to be a leader)
Course Format and Requirements
Each class we will cover 3 of the 9 foundational movements of CrossFit.  We will work through the progressions, points of performance and assisting in developing a coaches eye that can spot faults.  We will walk through the “set-up” of the movement, doing the movement and  then correcting the movement.  We will work in a big group and I will teach the session as if it is everyones first day.  We require that each participant who applies for this course have an intermediate understanding of CrossFit so there is no need for me to introduce the movements.  Before arrival read through the Level 1 Training Guide especially pages 104-113.
Purpose and Goal
There is a huge demand for qualified, competent, caring and motivating coaches that have a desire to be 100% badass! At StoneWay CrossFit ALL our coaches resemble this.  The only way an individual can develop this “badass” status is by being around “badass” coaches, obtaining all the experience they have learned and developed.  Our goal is to help start the pathway for any up and coming coach that fits our requirements. We want to give them the tools to become a top notch “badass” coach!
How do you sign up and What is required?
 The steps:
1) Write up a proposal letter on why you want to be a coach and why this is the best step for you.  Give a brief background on your fitness experience including how long you have been doing CrossFit. We will be choosing a limited amount participants.
2) Cost- $0.  This is our 1st official “Pre-Coaches Prep” I expect these spots to fill up fast.  For a limited time, we are offering 8 FREE spots who meet the requirements.
3) Required: Attend ALL classes.
4) Contact me at coachscott@stonewaycrossfit.com

You Matter! Stop Neglecting Yourself!

 

Yeah I’m talking to you!  You matter and you better start acting like it!  I work with clients day in and day out who let other “things” control their schedule or if they will get into the gym or not.  Don’t get me wrong I’m not being 100% insensitive right now I’m simply stating facts and I understand life happens but, you are only effective when you are fully taken care of.  When you are fully taken care of that is the ONLY time you will be fully capable of taking care of others.  So what am I getting at?  I want you to realize that you are just as important as your boss who wants you to work overtime/god awful hours, your kids who needs everything at every moment of your day, your friends who “Needs” something ASAP, etc.  What I am not saying is to neglect the people you love but find a balance.

 

Awhile ago things at the box (my CrossFit gym) were getting pretty busy and the time in the day seemed to just disappear.  Each day I felt like I was so far behind that I didn’t have time to train or give myself some “me time”.  But a good friend of mine threw out a few encouraging words which simply stated that I need to take care of myself and set aside time each day.  Ever since that talk things have never been so awesome!  I’m still super busy but I set aside time each day assuring I get my workout in.  I’m so proud to say that nothing gets in the way of my workout simply because I have schedule everything around it.  Now your “thing” may not be working out but it may be reading, running, knitting, painting, date nights with your significant other, girls/guys night out, or (you fill in the blank).  You get what I’m saying.  You are so important in so many ways that it’s a waste to neglect yourself for days, months or even years.  It’s such an excitement for me when I meet with a client who wants to get back on track with their fitness and put time into their self.  It’s also a bummer to me because I know that they have wasted years of neglecting their self that has led to the point they are at now.  Below are my Top 3 guidelines I give to my all my clients on how to stop neglecting themselves.  I am using fitness examples, if fitness is not your issue put yours in my guidelines.

 

Top 3 Way To Avoid Neglecting Yourself

1) Put your workouts in your personal and professional calendar.  Once you update your calendar personally and professionally everyone will be able to see that you are busy during that blocked out time.  The ability of creating boundries not only helps you stand up for yourself but conditions others around you.

2) Establish Some Accountability.  The ability to establish a form of accountability not only keeps you focused but decreases the chances of any type of failure.  I highly recommend finding a person who you look up to regarding fitness and grasp on to them like a leach.  This is also a great reason to find a trainer who is qualified to work with.  If you are paying someone there is a huge chance you will make each and everyone of your sessions.  If you miss it you just paid for it, literally!

3) Post Reminders.  In every spot in your house that you are constantly at post little sticky notes reminding yourself how important you are and that you matter.  The more you re enforce this new standard the faster you are going to believe it and that faster you are going to realize you deserve to be happy.

 

Here’s the testimony of one of my long time clients who is a mother of four children and who was busy raising kids for 20+ years and then starting investing back in herself.  Not only did her fitness increase but her performance did also.  She started running (5K, 1/2 marathon), doing Sprint Triathlons, then doing a 1/2 Ironman and overall starting investing in herself again!  Meet Terry!

Testimonial – Terry from stonewaycrossfit on Vimeo.

 

If you’d like to contact me email me at coachscott@stonewaycrossfit.com

Follow me @scottmrodriguez