150212 Thursday – “Captain Kirby”

Diablo CrossFit will be hosting a CrossFit Certified Course on Strongman!
WHEN: February 28, 2015 8:30 am – 5:00 pm
WHERE: Diablo CrossFit in Pleasant Hill
WHO: Anyone, you don’t need to be a coach to participate.

Please read the Course Descriptions and Requirements for more information.


Course Description

This one-day course is for athletes and coaches who want become more proficient with strongman movements. The typical strongman competition consists of five events in one day, and each event is less than 60 seconds. This is a perfect – and fun – way for CrossFitters to increase strength without using a barbell. Because of the often-awkward size, shape and consistency of the objects in strongman, the lifts tend to have less efficiency than those done with a barbell. These loads challenges the neuromuscular system in a way a barbell cannot and better mimic challenges found outside the gym. Participants learn to lift Atlas stones, carry a yoke and farmers handles, flip tires, and clean and press odd objects such as a log, keg, anvil or stone at their relative level of strength. Additional topics discussed include how to incorporate these movements into CrossFit workouts.


  • Saturday, February 28th
  • 9 a.m.-5 p.m. with a 1-hour lunch break
  • Arrive at 8:30 a.m. to check in.

Prerequisites: None.

Credentials and Requirements

To receive a Strongman Trainer Certificate, one must:

  1. Hold a valid and current CrossFit Level 1 Trainer Certificate (or a CF-L3); and
  2. Attend and participate in all parts of the Strongman Trainer Course.

If you do not meet these requirements, you are issued a Certificate of Attendance.

Mobility:  Shoulder Mobility.

Skill Practice Warm Up:  None.

Workout:  “Captain Kirby” – For Time.

Row (Performance: 900m, Athletic*: 800m, Health: 700m)

then 5 rounds of:

Handstand push up (Performance: 8 reps, Athletic*: 4 reps, Health: 4 db press)

10 burpees over the bar (lateral)

10 hang power snatch (Performance: 95lbs, Athletic*: 65lbs, Health: 35lb kb swings)


Row (Performance: 900m, Athletic*: 800m, Health: 700m)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  17 – 24 minutes

Coaching Tips: Take the first row easy, it is just the warm-up. Chop up your reps into smaller sets on the parts of workout you think you may struggle with (i.e. snatch or HSPU). Burpees just keep at a consistent pace. Last row is an all out effort.

Log your results online by clicking here.

Compare To:  2014 – 10 – 16

 Optional Cash-out: None.

Recommended Posts