Day 1 of Endurance Cert.......

Breakfast - 3 eggs, coffee, 1/2 apple ( not shown ;-) )

Butcher's Lab has GREAT art!!!!!

Me during a short break.

Running is a SKILL.
lean foreward.....
pull your foot up .....
don't lock out your knee
.....
.....

And yes lot's of running.
Drills.
Drills
Nutrition Hydration and Electrolytes.....'

Take an Endurance Cert....more to know .....so key to making it easy.


WOD
8 min - run 100 m on every :30 sec...rest whatever is left...run for 20 rest 10 run again ..oh it took you 24 well then rest 6 sec....
rest 4 min
4 min run on every :30
rest 2 min
2 min run on every :30

yes that is 16 sprints then rest then 8 sprints then rest then 4 sprints......
I scaled to 75 meter sprints...but still

my ass and my hamstrings are feeling it..all that pull pull pull ing .....

Great Coaches Brian McKenzie and Nuno Costa who just competed in the games.
And thanks to Butcher's Lab people for the hospitality....
More tomorrow- if I can walk ....:-)

Love. Peace. Crossfit.