Functional Workouts (HIIT, Kettlebells, TRX, etc)

This time 21 years ago I had not yet been officially diagnosed and none of my nieces or nephews were even born yet! Most of the time, just addressing how I’m feeling, just saying it out loud helps. If you struggle to do so, I implore you to take a minute the next time you feel icky to sit with it. Let the sun shine upon your face… Watch that show you love for the gazillionth time… DO.

I returned home only to learn the next day that while I was having this magical weekend my beloved brother/twin/soulmate/bestie passed away. Stop life, stay home, and protect those we love by staying far away from them. Ugh… Between the state of the world, the unknowns of the future, and knowing that I will be turning 38 (an age my brother will never reach), this year is surreal. With all the changes happening around us, I’m just trying to hold onto today.

Hey hi hey! (As my brother pointed out,, oh so good.)I'm so super proud to be part of Cosmo's all-periods all-the-time celebration of all of us and all our red women. Check it(As always, the bios are the hardest parts to write. But I like how this one landed.)Xs & Os, ya hotties.

1000m row for time Rest as needed 750m row for time Rest as needed 500m row for time rest as needed 250 row for time As many rounds as possible in 9 minutes of: 9 handstand push ups 6 burpees 3 power snatch 70/55kg Post time, load, and scaling For 3 minutes get as many reps as you can of: deadlift, same load as back squat Rest one minute Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm each rep 10 weighted pull ups 20 overhead squats, 10 each arm 10 weighted pull ups 10 Turkish Get Ups 10 weighted pull ups Post time and scaling Use a 40/25# DB for all movements (scale anything necessary)

Our interns Maria and Matthew are have completed their finals and will walk on Saturday morning. After graduation Maria will continue to spend lots of time at the Hut, Matthew is going to travel around for the month of May before returning to Malibu, and Erin will be in Lausanne Switzerland for a few months this summer. For time, complete: 50 wall ball shots, 20/14# 50′ handstand walk 100′ weighted walking lunge 20/14# med ball 35 wall ball shots, 20/14# 50′ handstand walk 100′ weighted walking lunge 20/14# med ball 15 wall ball shots, 20/14# 50′ handstand walk 100′ weighted walking lunge 20/14# med ball Post time, load, and scaling

Tuesday we featured an Oly/Gym couplet of power snatch and burpees and today is the same… with heavy squat cleans acting as the Oly move and push ups as the gymnastics. The not-so-subtle difference is that today we need to get to some heavy loads for the intention of the WOD to be realized. If your time is a bit slower than you thought it would be AND you used a load that got a bit frightening at times. Four rounds for time of: 100/65kg squat cleans, 5 reps 25 strict push ups, feet on 15kg plate Post time, load, and scaling Thursday

And I’m not talking about not remembering to take the library books back, or forgetting a friend’s birthday, or completely spacing on someone’s name you just met. Huddled under the warm covers in the dark, hitting snooze, remembering only the cold water and how good another hour of sleep would feel. I’m just going to do a little more work” frequently manages to keep the brain working overtime as the head hits the pillow. WOD at  6, 7, 9am and again at 4 and 6pm As many rounds as possible in 20 minutes of: 20 strict pull ups 30 DB push press 50/35# 400m run Post load and total rounds completed and additional reps

Come on out for more Saturday sessions and see what it is like working with a team or a partner and to do some training on the experimental side of things- Make an appointment with a friend at the Hut to show up on Saturdays for the 9:30am session and see how much you can get out of the morning BIG WOD experience! Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm Seven rounds for time of: 50/35kg power snatch, 5 reps 7 lateral jump over bar burpees

Knowing what is on the list each year is helpful to shoppers who seek fruits and vegetables and are unsure about their choices and their exposure to dangerous pesticides. With the information they then create a list and share that information to help educate shoppers on food science and ways to make better selections while shopping. There are 2 lists: Dirty Dozen and Clean Fifteen Food found on the Dirty Dozen list is heavy on the pesticides so consumers should buy Organic when you can. The Clean Fifteen have a minimal amount of pesticides residue which is great news.

For time, Partners will do: 21-18-15-12-9-6-3 calorie row per round while other partner does max double unders Ex: A does 21 cal row while B does max double unders, switch places and repeat (minus 3 cals) As many rounds as possible in 20 minutes of: 20 strict pull ups 30 DB push press 50/35# 400m run Post load and total rounds completed and additional reps Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm Four rounds for time of: 100/65kg squat cleans, 5 reps 25 strict push ups, feet on 15kg plate Post time, load, and scaling Thursday For time, complete: 50 wall ball shots, 20/14# 50′ handstand walk 100′ weighted walking lunge 20/14# med ball 35 wall ball shots, 20/14# 50′ handstand walk 100′ weighted walking lunge 20/14# med ball 15 wall ball shots, 20/14# 50′ handstand walk 100′ weighted walking lunge 20/14# med ball Post time, load, and scaling