Monday, March 09, 2009

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.


Contact Information
Please contact Customer Service with any questions, using the "send email" button below.
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.


4 comments:

leslie said...

I'm protecting the dates! Thanks for the info -- I can't WAIT to try POSE!

Jon said...

OMG...the word verification for me to leave a comment matches to the expression on your face in the post..."turds" - SERIOUSLY!!!! *LOL*

Have a fab day Catra!

A GIRL RUNNING said...

How bizarre. I had never heard of POSE until today - and I read about it on 3 totally unrelated sites.

I think that might be a sign!

CoyoteGirl said...

Hi Catra -

Looks like you're doing great. Good luck at Coyote Two Moons!