07 May 09
Thursday
Warm-up
3 x 400 meter jogs practicing the POSE method
Vist http://www.crossfitendurance.com/ for some excellent videos regarding the POSE Method.

3 rounds for time:
800 meter run
30 Toes in the rings leg raises

Finish with 10 minutes of stretching

Joe, Thanks for the heads up about the certification. That is some great progress in the power clean, it seems like only yesterday we were marveling at you cleaning 85 pounds. Coax wife in gently, number one priority will be consistent regular training (in other words make sure she shows up), then technique, and finally fitness. Don't rush the fitness, the devil will be in the details i.e. diet, rest, make it fun, and celebrate every little victory.

Linds some questions to ponder with regards to the 50 miler quest. How would you not prepare for a 50 miler? How would you keep your feet tender and soft? How would you run a race and crash? How would you ensure your running technique caused injuries to your feet, ankles, and knees? Now when you find the answers to those questions, do the OPPOSITE.