By attending the Expansion Workshop you will have the opportunity to optimize, broaden and equalize your natural movement skills and to experience the primal and natural feel of a MovNat practice.

Self-assessment criteria for this course:

You have some “barefooting” experience

You can run 10 kilometers (a 10k) in under 50 minutes easily (an 8
minute mile pace)

You can easily perform 10 explosive pull-ups in a row

You have some powerlifting and Olympic weightlifting experience and can at least deadlift and squat your own bodyweight and clean and jerk half your body weight

You can hold a well-aligned plank pose for at least a minute, you can do 20 successive walking lunges while maintaining your stability, and you can at least vertical jump up to your knee-level and long jump half your height from a static posture then stabilize your body easily.

You can comfortably swim freestyle and backstroke

You have some martial art or defense experience (i.e. boxing, wrestling)

You can hold your breath at least one minute and 30 seconds

You have no serious health issues that prevent you from performing optimally including injuries that you must work around

I have a couple of things to work on from this list: breath, swimming, and martial arts.  This will be one of the first times I keep a training log.

Since signing up for the seminar, my training has looked like this:

Wednesday: yoga and trx session

Thursday: kettlebells and jumps

Friday: Light barefoot jog, wall climbs, and an ocean "battle" (bodyboarding/swimming in waves)

Sat and Sun: CrossFit level 1 cert (practicing lifts and 2 WODS)

Monday: barefoot mile, and some swimming

Tuesday: stretch day, very light trx circuit

Wednesday: swings and stairs, barefoot hills, "play" at park

Today, after training my group, I will do some swimming and breath work.  In the afternoon I will do a Vibram clad hike/run and will try to do some "play" with rocks and trees etc.

Tomorrow I have a kettlebell coaching class in the AM (I take the RKC in August).  In the PM I will do some sprints and animal crawls on the beach, then "fight/play" in the ocean waves. 

-Clif