Dirt Diva

THE "HAPPY FACE" crossfit WOD
I'm not exactly sure why it's called the "Happy Face" my face sure isn't looking to happy after this workout. It's fast and intense.
5 rounds for time 400 meter run , 50 squats as fast as you can.
I finished in 13:40 the goal is under 15 min.

If anyone is interested my crossfit Oneworld will be holding the Running and endurance cert. in August. You don't have to do crossfit to take the class. It's all about POSE running which I have been doing for a year. It is an awesome class taught by Brian McKenzie he has finished several Ultras and is an awesome coach in Newport beach.

CrossFit Running And Endurance Certification - Union City CA - August 22-23, 2009 Saturday, August 22, 2009 - Sunday, August 23, 2009 Crossfit One World 33415 Western Avenue Union City , CA 94587 Map and Directions Start and end time: 9 am to 4 pm each day with a 1 hour lunch break. Meals: On your own. Other: Possible social gathering and dinner on Saturday night. The Specialty Certification will be presented by Brian MacKenzie and Carl Borg. What's your CrossFit "Helen" time? It could be better in a weekend by improving your running efficiency. Maybe you want to improve your 5k, 1 mile, or 400m times? Or your marathon? Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster. You will run less than 2.5 total miles over the weekend and spend 2 full days with Coach Brian MacKenzie learning the fundamentals of run technique. Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance athletes. Brian Mackenzie is an expert in strength and conditioning for endurance athletes, and is the creator of www.crossfitendurance.com and a CrossFit Endurance Coach. He is a Level 3 CrossFit Certified Trainer and is a Level 3 POSE Certified Running Coach. Brian is the owner of CrossFit Newport Beach, and operates an internship for professional trainers. He has been a competitive Ultra Runner and Ironman Triathlete. He has competed in Ironman Canada along with several ultra marathons ranging from 50k to 100 miles including the Western States 100 and the Angeles Crest 100. Brian has successfully used CrossFit as the cornerstone of his programming for endurance athletes, while supplementing sport. His athletes train sometimes a third of what the norm train with superior results.

Register Now Contact Information Please contact Customer Service with any questions, using the "send email" button below. Send Email Payment Instructions The price of this certification is $595 USD. Please place a $250 deposit to secure your space in the certification. You can continue to make payments as long as your balance is paid in full three weeks prior to the certification. Please make sure you are paid in full three weeks before the certification you will forfeit your place in the certification. If you plan to pay by check we must receive your check payment before you can register. Please print and fill out this form to send with your check: Registration Form After we receive your check, we will notify you via email or phone of the code you will need to register for the certification.