It is a family affair... the family extends to friends and neighbors, coworkers and community members.Thanks for always recommending our program to people you care about. Your referrals extend the possibility of better health and wellness to the important people in our lives- and that what, in turn, makes this such a healthy place to be. A group of people who come from all over that place with vast differences who agree that thrusters and pull ups, deadlifts and sprints can bring us all together. Thanks for making the Hut the place that it is.
CrossFit Malibu, Virtually- ZOOM Class Session at 9am
Wednesday’s WOD at 7, 9, 10am and again at 4pm
On a Running Clock:
On minute 0:00 row 1000m for time
On minute 8:00 row 750m for time
On minute 14:00 row 500m for time
On minute 18:00 row 250m for time
Record row time for each split
If you have been around The Hut for any length of time you can probably guess the goal of today’s workout. It is the classic “I can just do this at home” workout, but the truth is that to get the true stimulus you need to be getting pushed by others, in person or on zoom. SO make it a point to show up! Row each distance for time. Give each distance everything you have.
Row for 2 minutes at a moderate pace. Experiment with what you think you’ll be able to hold for roughly 4 minutes (about what 1k will take you). Get off the rower and get in 10 t-crossovers, 10 good mornings, and 10 squats. Walk out into plank and after holding it for a minute, get in a nice long down dog. 10 more squats and some leg swings will round out the general warm-up.
Grab a KB for a set of DL, and SDHP. Focus on the drive through the heel and the pop of the hips. Notice the core to extremity pattern here. It is the same as on the rower! Go for a few racing starts before getting in a hard 250m. Rest a few minutes and mentally prepare for what is to come. Enjoy!
Today is roughly a 1:1 work:rest ratio, so each row needs to pushed as hard as possible. Cheer each other on and dig deep! Bike distances are 1.3mi/1.0mi/0.6mi/0.3mi. Ski distances are 900m/675m/450m/225m.
Finish with a 400m walk out to the stop sign and back before thoroughly cleaning your rower and the ground underneath!