Kekaa Drive WOD

Warm Up
-15 PVC Air Squats
-15 Dips
-15 Pull Ups (band, kips, butterfly, or strict as long as they are NOT Jumping Pull ups)
3 Rounds

WOD - Glen and I did this is Maui and Kekaa Dive is a pretty good hill, we'll use Tillicum St. S., it's flat!
-20 Burpees
-200m RUN
-25 Sit ups
-200m RUN
4 rounds for time

Below is an excerpt of a great website that I follow. www.marksdailyapple.com
For more great read like the one attached, just click on the link above. This topic is about "Strength Training for Women"

“But I don’t want to get big and bulky!”

That’s a common one, and I can’t really blame them. Have you ever seen a women’s bodybuilding competition, especially one where the drug testing bodies are asleep at the wheel? Those women are frightening and incredibly ripped (for my money, the dudes look just as freakish), but more importantly, they just don’t look right. In fact, this is one area in which the underlying gender-specific physiology is limiting (thank god!): women, being testicle-free, do not produce enough natural testosterone to get those bulging pecs (just where do the breasts go, anyway?) and engorged thighs without supplementing with steroids (synthetic testosterone, essentially). Men generally do produce enough natural testosterone (the ultimate muscle-building hormone) to get big, and most of us still have trouble building a significant amount of muscle. Just imagine how difficult it is to bulk up for a woman.

If anyone’s still worried about looking like a female bodybuilder, just take a look at this selection of videos.

Women’s Olympic-style weightlifting at the 2007 Arnold Weightlifting Championships (below): No Arnold look-alikes here, just strong women performing Olympic lifts.

Snatches at the 2007 American Open in Birmingham: I don’t even know if I’d look twice if I saw these women walking down the street. Well, I would, but for a different reason. They simply look like attractive women in good shape.

Here is another example: Watch a 108 lb woman clean and jerk twice her body weight. And another.

These are women whose entire athletic lives are devoted to lifting big and lifting heavy – the very same movements that I’ve prescribed as truly Primal and strength-intensive – and yet they aren’t big and bulky. You’d think if it were likely, or even possible, for a natural woman to build major size without resorting to steroids, you would see it happen with Olympic-style female weightlifters, but you don’t. Time and time again, you don’t.

Now, check out these women.

Armenian bodybuilder Lisa Moordigian shows some sample workout clips: Notice the exercises she does – curls, machine curls, tricep pulldowns, and even more curls. She’s doing nothing but isolation exercises.

Brenda Smith’s killer leg workout (check out her crazy calves!): The closest she gets to a real movement is the lunge, but even her squats are assisted. She’s obviously not interested in learning actual athletic movements or developing real strength; she only cares about stoking that PUMP coursing through her veins.

Look at the bodybuilders’ bodies, their workouts, and their focus. Notice anything? They’re solely focusing on individual muscles to the detriment of the whole. There’s no catlike athleticism, nothing that indicates actual functional strength. Leg extension machines don’t exist in nature.

Seriously, though: men and women should work out the same way. That is, provided they have the same goals of developing functional strength, promoting lean body mass over adipose tissue, and improving health, both men and women are best suited to lifting heavy, hard, and with great intensity. Hormonal differences and diet will alter how this lifting program affects you and how much hypertrophy occurs, but the end result is the same: an increased strength to body weight ratio, which is vital for true Primal health and fitness. You’ll increase musculature, but it’s not going to be superficial, bloated muscle. It’s going to be muscle that makes sense, fat-burning muscle that fits your body and fits your genes. After all, you’re just providing the right environment for your genes through proper diet, adequate sleep, normalized stress levels, and – now – the right kind of movements.