Here is a little recap of my trip to Denmark where I held my most recent seminar at CrossFit Copenhagen, the CrossFit gym with more members than any other CF in the world. This was truly an amazing experience, with cool people coming from all over northern Europe to come play with us. We did 2 workshops over the weekend and fun was had by all. Somebody might have even learned something along the way...
My trip got off to a rocky start as my flight leaving Fort Lauderdale was delayed and I missed my connection at JFK in NY. But no worries, I got some more reading in and made it to CPH a few hours late safe and sound. I was greeted by my new friend, Klaus Vesti, one of the owners of CF Copenhagen, at the airport and we proceeded to check out his gyms that he has scattered all over the city, he and his partners have 6 boxes by the way. The below photos are the first box we stopped at, it was cool and only half way finished, a second half is in renovation with turf going down on the floor.
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There is something about having a 60kg kettlebell with your name on it that is kind of badass. This thing is a monster, and they have a few of them. One guy was snatching it while he was brushing his teeth, the crazy Dane! ;P
So after checking out some of the boxes, we made our way back to The Church Of Pain! This is their first "box" is is actually an old church and theater that they renovated to suit their needs. This is where I would hold the first seminar. It had four different gyms inside this one location, so they could train several different classes simultaneously. They did not always run the same WOD, they had different themes to choose from, so if you wanted strength, mobility, or conditioning, you had many options. All of their clients have the option to choose which location they can train as well. So you aren't stuck at the same place all the time.
So after checking out some of the boxes, we made our way back to The Church Of Pain! This is their first "box" is is actually an old church and theater that they renovated to suit their needs. This is where I would hold the first seminar. It had four different gyms inside this one location, so they could train several different classes simultaneously. They did not always run the same WOD, they had different themes to choose from, so if you wanted strength, mobility, or conditioning, you had many options. All of their clients have the option to choose which location they can train as well. So you aren't stuck at the same place all the time.
Business was definitely getting done as hard training was the theme of the day. Hundreds of athletes walk through this door daily. This location is not far from the centrum and is situated in an interesting part of town they affectionately call, "Little Mogadishu". There is a dense population of somalians in the area and they seem to have grown fond of the CrossFitters running their streets to chase fitness. It wasn't always so pleasant, though, as there may have been a slight altercation or two early on when the business was building. Now its just another day in the hood as hundreds of white Danes run like Vampire Slayers through Somalia. It was a long flight and a long day, time for sleep before the big day tomorrow.
Just before "Go-Time", this is where its going down. | 
Early on in the seminar we performed some agitation drills to enhance everyones kinesthetic awareness. It works, big time. | 
When performing bodyweight drills, a little tough love ensures you are doing things right. |
 Mastering the basics will always make it much easier to advance your skills in the long run. After a few hours of bodyweight training, everybody was itching to throw some weights around. Everybody was moving really nicely after all the mobility drills we did. |  Daniel Hahn from Germany looking smooth in his overhead position. |
Rawhawk was an explosive athlete, wish I had used a better camera than my iPhone.
After many hours training through warm ups, mobility, general and specific drills regarding different training modalities, intense gymnastic exercises and classic weightlifting, we had some fun with dumbbells and kettlebells and a few other fun toys.
| Mary Cate getting after it with the single Db and Daniel killing the double clean and press down below. | 
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A little video highlight from day 1
And on with Day 2. A new group of highly talented athletes came today to a different location, and learned some similar information, and some new. This day consisted of all trainers from CrossFit Copenhagen, while day one was members and trainers from all over. We had the opportunity to discuss programming in more detail and talk about many other things they had on their minds. All in all, both days had amazing people and hard workers that made me very proud.
Never underestimate the importance of a solid foundation. | 
From here we moved on to some pretty demanding exercises, but we will save that for when you come visit our next workshop. | 
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Sleds and bands for trunk activation and stabilization. | 
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A little heavy stretching at the end of a hard day never hurt anyone. |
Day 2 footage
Feedback from the members
After the workshop I was able to get a little rest and relaxation in the Swedish countryside and then have some fun in the city of Copenhagen before heading home.
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Thank you, Copenhagen, see you again. |
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