Strength: Press 3x3
Metcon: 10 min AMRAP
8 Front Squats (#135)
12 Box Jumps
December 2011 Steve's Club class
I can vividly remember the day I taught my first small group of Steve's Club kids. It was myself and 3 other kids (ages 12-15). We spent the first 15 minutes talking about what fitness means, everyone's goals, and our plans to achieve those goals. After our discussion, we spent about 15 minutes wamring up doing dynamic range of motion drills and other movements to improve mobility/flexiblity and get everyone warmed up for the upcoming task at hand.
Every workout starts with a strength lift usually consisting of a barbell movement. For our first class, if memory serves me right we did several heavy sets of back squats. Since stength always takes priority in the quest for high level fitness every class starts with moving heavy stuff whether that means squats, deadlifts, presses, pullups, and power cleans. That was my philosophy then and still holds true today. Strength work comes first.
With Crossfit growing like crazy and adding new affiliates every day, it is no surprise that you will find a wide range of programming and skills differing from one affiliate to the next. Some affiliates are known for kicking the crap out of their members by doing a lot of long metcon workouts that give people a feeling of achievement (but can be very taxing and counterproductive for strength gains of beginners and novices). Then there are many videos on You Tube of affiliates encouraging bad form and focusing too much on the clock at the exclusion of enforcing good technique and proper safety on the movements.
Luckily, I had the luxury of gaining coaching experience with a very small group of kids and learned a lot about myself and how to effectively coach my athletes before classes grew in size and took on new challenges associated with bigger groups. In my opnion, this was the ideal way to learn my craft and apply all the textbook knowledge I learned from intense reading and put in practice.
But no longer seems like the ideal way others are breaking into the fitness industry and starting their own gyms. Today it is not uncommon for a someone with a 9 to 5 job in a completely unrelated career field to start a CrossFit gym with zero experience and quickly go from training 0 clients to training 50 clients in less than 4 weeks. Scary? I know! Not only is this a dangerous game for the clients who are learning complex movements but also a threat to the reputation of the CrossFit name.
Of course, I realize that not everyone is going to take the same route I took to start a gym/fitness club and by godly that certainly is not the best way to start one up anway, by any means at all. But the point I want to make here is the importance for folks (not matter how ambitious they are), is to start small by training a very small group of people for a few months before running large group classes. And of course if your plan is to train kids, it is better to get your experience in the early stages training kids. Same concept applies to adults. In other words, get experience/practice training the same type of client you wish to build your business around (training your neighbor's 12 year old is not the same as training a 40 year old middle aged overweight woman with plethora of old injuries).
My advice for those looking to start a gym is to start small and learn as you grow. Experience is the best teacher and is much more valuable than an certification or degree you can buy.