Monday 120723 Shuttles and Max Reps

Congrats to Dr Jo for completing a 50 KM trail ultra marathon on Saturday in Lake Tahoe area.  The only word out is that she finished AND apparently at SOME point during the race she wondered why the heck she decided to do such a thing  :)  But of course, it came and it went and now I am sure she is GLAD she completed it.  And VERY glad it is OVER.  Congrats!

Dr Jo (R) holds up the big FIVE- OH.

And in other CrossFit Malibu Trail Running News:

Thanks to Linda and Steve for hosting an incredible post-trail brunch and pool party.  I am pretty sure now that all of us are on the permanent guest list at the guard gate you will be seeing MUCH more of us.  You know, at odd hours when it is cloudy at the beach, or when we need delicious smoked ribs, etc.  You have a beautiful house, amazing trails and views AND excellent access to awesome guacamole.  Thanks again!

Kilts sold separately

For those of you pushing towards a trail RACE in Malibu... the end of our trail series culminates with the Xterra Trail Challenge.  Register here.  There are 18km and 11km distances to choose from.

Paleo Cake (Steve's Ribs)

Suzie Cake (sugar added!)

Monday's WOD: classes at 7, 9, 10am and again at 5pm.  Strength Class at 6pm.

Tabata your weakness: ABABAB

-then-

Turkish Get Up practice 8-10 minutes

-then-

10m shuttle run course and KB Movements

For Max Total Reps

On the 2 minute:

2 laps shuttle run, 2 laps broad jumps, 2 laps shuttle run (touch ground at each turn)

Max rep KB swings to finish out 2 minutes (24/18kg KB)

2 laps shuttle run, 2 laps broad jumps, 2 laps shuttle run (touch ground at each turn)

Max rep weighted pull ups to finish out 2 minutes (24/18kg KB)

2 laps shuttle run, 2 laps broad jumps, 2 laps shuttle run (touch ground at each turn)

Max rep single KB thrusters switch between R/L hand to finish out 2 minutes (24/18kg KB)

Rest for 2 minutes

On the 3 minute:

4 laps shuttle run, 4 laps broad jumps, 4 laps shuttle run (touch ground at each turn)

Max rep KB swings to finish out 3 minutes (24/18kg KB)

4 laps shuttle run, 4 laps broad jumps, 4 laps shuttle run (touch ground at each turn)

Max rep weighted pull ups to finish out 3 minutes

4 laps shuttle run, 4 laps broad jumps,4 laps shuttle run (touch ground at each turn)

Max rep single KB thrusters switch between R/L hand to finish out 3 minutes

Rest for 3 minutes

On the 90 seconds:

2 laps shuttle run, 2 laps broad jumps, 2 laps shuttle run (touch ground at each turn)

Max rep KB swings to finish out 90 seconds (24/18kg KB)

2 laps shuttle run, 2 laps broad jumps, 2 laps shuttle run (touch ground at each turn)

Max rep weighted pull ups to finish out 90 seconds to finish out 90 seconds

2 laps shuttle run, 2 laps broad jumps, 2 laps shuttle run (touch ground at each turn)

Max rep single KB thrusters switch between R/L hand to finish out 90 seconds

Post total number of reps for entire WOD..

(this entire set takes 24:30 including breaks!)