Prep for upcoming barbell cert?

[H.M.]

Coach,

I'm attending your barbell cert in Hermosa Beach in a few weeks.

I'll be rereading Starting Strength before attending, but is there any other advice you can give to properly prepare for the cert? Something you notice everyone should do before they attend? Something everyone does that they shouldn't? How to pace yourself over the weekend? What to eat? Any advice?

My goals in attending are simply to get instruction in proper form. I'm never going to coach or train others. I want to first make progress in a Starting Strength program and follow that with lifts using proper form while I Crossfit to maintain strength and conditioning through the rest of my life.

I'm 43, 175lbs and recent work sets are Sq ? 3x5x200, Bench ? 3x5x175, Mil ? 3x5x111, Dead ? 1x5x315.

[Mark Rippetoe]

Other than having read the books, just come prepared to train. Bring your squat shoes, your sweats, a real cotton t-shirt, and some stuff to eat because we break for lunch about 2.

[justinbass]

Take a couple rest days before the cert. Come in fresh, and ready to move. Bring a pen and paper and take notes. Wear sweatpants and not shorts when cleaning and deadlifting. No one wants your blood on the bar.

[toddmr]

Make sure that at least one guy in your cert can Press 5x 125 or you'll be mocked. Better yet, try to get your Press up to 5x 125.

[wilburburns]

Make sure that at least one guy in your cert can Press 5x 125 or you'll be mocked. Better yet, try to get your Press up to 5x 125.

Why is this important.. I was under the impression the Certs were a training course and would be good for ALL Levels of strength.

That just sounds like a ridiculous statement to me..

Cliff

[Mark Rippetoe]

I'm quite sure his tongue was mashed firmly into his cheek while typing that.

[KSC]

Yes, to my dismay I do remember the lunch break coming quite late into the afternoon. Eat a big breakfast.

[misspelledgeoff]

I think he's referring to this post on the Greyskull blog.

http://greyskullarticles.blogspot.com/2009/10/recently-ive-received-lot-of-emails.html

Note reference to Crossfit barbell cert. attendees who crack on Andy Bolton but can't press 125.

[Mr.City]

Mark, are you going to be doing the cert in Chicago anytime soon?

[Mark Rippetoe]

I think he's referring to this post on the Greyskull blog.

http://greyskullarticles.blogspot.com/2009/10/recently-ive-received-lot-of-emails.html

Note reference to Crossfit barbell cert. attendees who crack on Andy Bolton but can't press 125.

But you'll have to admit that a 125 lb. x 5 press is not a particularly impressive feat of strength for a 195 lb. man. Please come prepared with either a big press or a humble attitude about your lack of strength.

[Steve in ATL]

But you'll have to admit that a 125 lb. x 5 press is not a particularly impressive feat of strength for a 195 lb. man. Please come prepared with either a big press or a humble attitude about your lack of strength.

What about a big squat and DL? These I have...

[Mark Rippetoe]

You'll be fine.

[misspelledgeoff]

But you'll have to admit that a 125 lb. x 5 press is not a particularly impressive feat of strength for a 195 lb. man. Please come prepared with either a big press or a humble attitude about your lack of strength.


show 'em the pics in SS of the cute woman pressing 60kg. that should be sufficiently humbling to the faux-hawked-douchebag crowd. Though I would bet you'll get less of this demographic in your new seminar now that your not tied to crossfit.

i have my eye on the WFAC seminar. And I intend to bring both a decent press AND a humble attitude.

[toddmr]

I was kidding when I said that about 5x 125 Presses, and referencing the Greyskull article.

I think that the real point about that is leaving your ego at the door.

I don't believe Coach Rip would mock a weak trainee who comes to his cert and puts forth the effort, both mental and physical, to learn to lift and coach the lifts.

But walk in there with a chip on your shoulder, and you might get a taste of the biting wit that Coach and CFer/lifters are rightly known for.

In all seriousness, if I were prepping for a cert with Coah Rip, I would:

1. Re-read SS and PPST if you have them. Anywhere you have "WTF?" or "Why?" or anything similar written down, make a list of those questions.

2. Research those questions here and see if they've been answered 12 times already.

3. Identify three problems you have with lifts and determine to have Coach Rip take a look at what you're doing.

4. Write down what he says when he helps you with your issues. You are taking notes at the cert, right?

5. Make sure you know where the closest all-you-can-eat to the gym is.

[H.M.]

I will come with an unimpressive press and a humble attitude.
But I can bring good beer.