Someone needs to tell the hotel what athletes need to eat for breakfast. Today was some sort of egg-like substance and beef(?) gravy. Gross. But ya gotta eat.

We started off with more JM for warm-ups followed by the rules for Trial By Fire. We then jumped right into it. I finished 8th with a time of 23:10 I took my time a set the bell down as my grip fatigued. It wasn't very challenging outside of the grip.

After that we learned about the 4x7 protocol and how to plug it into both 1-on-1 training and group classes. The basic template is :

Day 1 strength

Day 2 metcon

Day 3 only Joint Mobility (or taichi)

Day 4 yoga type work (flowfit)

You keep going cycling through 4 times then choosing another goal and do the template again.

After lunch we did 5 mins of Level 4 Flowfit followed by another lecture, this time on what it takes to be a good teacher and dealing with different types of people.

Ryan Murdock and Scott did a quick presentation on web design and marketing. I think it was way over the head of most of the guys and gals though.

We then got into doing assessment and correction. For some reason we did it on other participants rather than outsiders and we never had to actually present what we did. I never got around to asking but I assume it was time related.

I found I have really tight hip flexors/quad dominance which goes with the lack of glute medius firing I discovered during the CK-FMS last weekend. Time to do more swings and hip opening work.

When we finished with that it was 4:30 and we wrapped things up.

It was an excellent experience vastly improved from CST Beta in all aspects. Scott and RMax have come a long way in 5 years and I'm proud to once again be part of this organization.

Thank you Scott for everything!

Now if you can just do something about the Bellingham airport!!!

I finally got home about 10pm ET and my case of wine made it unscathed!

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