Wednesday 170816 Power Snatch & Box Jump

This is the third day this week of “compare-to WODs”… the first was Cindy, a benchmark WOD, next an Oly lifting strength day, and today a met-con couplet that we most recently did back in February this year. Not too heavy on the power snatch, a little bit of height on the box jump, and a classic rep scheme of 21-15-9. Check your journal, repeat the load and height to get a post-test… and work your plan to set a personal record. Perhaps your third one this week!

Take a look at the Specialty WOD for 5pm… and decide to do it anyway!

 

A Regionals WOD on a recent Wednesday night… get yours tonight!

Wednesday’s WOD at 7 and 9am, and again at 4 and 6pm
21-15-9 reps/round for time of:
Power snatch 40/30kg
Box jumps 30/24″
Post time and scaling to chalkboard/journals
Compare to Feb 15 2017

Wednesday 5pm Regionals WOD Specialty Class
Regionals WOD 2011 Event 6 (the finale)
For time complete:
Row 20 calories
30 plate-facing burpees (2x20kg stacked)
40 two-arm DB ground-to-overhead (45/35#DB)
50 toes to bar
100 foot overhead walking lunge (20/10kg plate)
100m row (in place of 3x50ft shuttle sprint to finish)
Post time and scaling to chalkboard/journals
see all standards/explanation here
Josh Bridges- 8:35
Annie Thorsdottir-9:48…. they BOTH crushed the competition by MINUTES

Tuesday 170815 Power Clean

So you really liked the bodyweight session yesterday and you are really sore… yet feel good about it. Yes, you actually did mention how sore you are! Get in here today and work through the soreness, the tight muscles, and the fatigue. For those of you who PRd Cindy or even those of you who did it the first time: today might not seem like a PR day for power cleans… but as mentioned earlier, some barbell work will definitely get the blood flowing, muscles relaxing, and energy moving.
What was that? Oh, you DIDN’T make it to Cindy on Monday? Then you are rearing and ready to go. PR power cleans here we come. You might even consider coming back in (or hanging around) for the 5pm open training hour to work on some skills and mobility.

Mikaela adds some weight to her GHD sit ups… increase volume incrementally with these!

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Power clean
5-5-5-3-3-3-1-1-1
After a long warm up- 3 sets each to hit heavy sets of 5-3-1
Post 5-3-1 to chalkboard/journals and maybe PR board.
Compare to similar rep scheme on June 2 2015
Tuesday 5pm Open Training Hour

WODs for August 14th-19th 2017

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Cindy”
As many rounds as possible in 20 minutes of:
5 pull ups
10 push ups
15 squats
Post number of rounds to chalkboard/journals and to the whiteboard- notice that “Cindy” has its own column!
We have done multiple versions of Cindy LOTS of times, here are compare to dates for the standard Cindy only: April 11 2016, Dec 23 2015, Sept 24 2012, Sept 16 2011, June 6 2011, Jan 6 2011, June 7 2010, May 12, 2010, Feb 9, 2010

Monday 5pm STRONG Specialty Class
CrossFit Total Circuit– more details revealed when you show up!
Shoulder press, 3 reps (clean from ground)
Back squat, 3 reps (from rack)
Deadlift, 3 reps
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Power clean
5-5-5-3-3-3-1-1-1
After a long warm up- 3 sets each to hit a heavy set of 5-3-1
Post 5-3-1 to chalkboard/journals and maybe PR board.
Compare to similar rep scheme on June 2 2015
Tuesday 5pm Open Training Hour
Wednesday’s WOD at 7 and 9am, and again at 4 and 6pm
21-15-9 reps/round for time of:
Power snatch 40/30kg
Box jumps 30/24″
Post time and scaling to chalkboard/journals
Compare to Feb 15 2017
Wednesday 5pm Regionals WOD Specialty Class
Regionals WOD 2011 Event 6 (the finale)
For time complete:
Row 20 calories
30 plate-facing burpees (2x20kg stacked)
40 two-arm DB ground-to-overhead (45/35#DB)
50 toes to bar
100 foot overhead walking lunge (20/10kg plate)
100m row (in place of 3x50ft shuttle sprint to finish)
Post time and scaling to chalkboard/journals
Josh Bridges- 8:35
Annie Thorsdottir-9:48…. they BOTH crushed the competition by MINUTES
 
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Part I. Overhead squat
10 minute time limit to work up as heavy as possible for 2 reps
Post 2 rep load to chalkboard/journal
-then-
Part 2. Four Rounds for time of:
35/25kg overhead squat, 15 reps
20 hand release push ups
25 front rack plate step lunge (15/10/5kg)
Post time and loads to chalkboard/journals
Thursday 5pm Open Training Hour
Friday’s WOD at 7 and 9am, and again at 3 and 5pm
Complete each set of rowing for time:
250m row- rest exactly 1 minute
500m row- rest exactly 1 minute
1000m row- rest exactly 1 minute
500m row- rest exactly 1 minute
250m row
Post row time for all 5 sets of work to chalkboard/journals
Saturday WOD 9:30am
Sunday Zuma Beach Time 8-10am
 

Friday 170811 Fun with 400 Meters

Hello and Goodbye!
Farewell (for now) to a few new CrossFit Malibuites who joined us while they were in town: Evan was born and raised here in Malibu and returned for  2 months after graduating from Tufts and now he heads back to Boston to start work. Shu is here with us for just one more week before returning to his PhD thesis research and writing in robotics in Atlanta. He has really soaked up all the Malibu experiences since he arrived a few short months ago. And finally goodbye and good luck to Cree who will be starting law school at Univ Of Utah in the fall. He will head back to the Beehive State in the coming week or so. Welcome Connie- who has just finished up with Elements sessions and has taken a few group classes this past week. You might know that the 9am class, which Connie will attend, is host to many different languages… chances are that Connie knows each and every one of them!

Jerome returns from full depth in a Monday 5pm Specialty session.

Friday’s WOD at 7 and 9am, and again at 3 and 5pm
Run 400m with med ball and kettlebell
50 wall ball shots (20/14”)
50 KB swings (24/18kg USA)
Run 400m with med ball
50 KB swings
50 wall ball shots
Run 400m (now get moving before we make you run it with a KB!)
Post loads and time to chalkboard/journals

Saturday- 9:30am Group WOD

Sunday 8-10am Zuma Beach hang out… Tower 14 as usual

Thursday 170810 Box Jumps and Push Press

CrossFit Malibu shirts are NOW available. We realize how much you liked “PLAY” and “A Way of Life”, and the rainbow Hut shirts in the past… and that’s one reason why it takes so long to come up with another one. How can those designs be topped?  Well it looks like we came up with a winner:)  Come get your Enjoy CrossFit Malibu baseball shirt now! If you have a card on file… just take one and put your name on the clipboard or you can pay cash if you like. You must now fully realize that these things DO become collectors items, so get em while supplies last!

Debby builds some capacity with strength and mental focus over the course of 5 rounds of bear crawls.

Thursday’s WOD at 6, 7, 9am and again at 4 and 5pm
For time
24/20” box jumps, 50 reps
60/45kg push press, 10 reps
Continue with 40, 30, 20, 10 box jumps and 10 push presses for each of the remaining 4 rounds.
Post load, time, and scaling to chalkboards.

Thursday 5pm Open Training Hour

Wednesday 170809 Strength NOT For Time

In competitive CrossFit news, there is a new “Fittest Woman in the World” and her name is Tia-Clair Toomey. She represented Australia in the 2016 Summer Olympic Games in Brazil for Olympic weightlifting immediately following her second place finish in the Reebok CrossFit Games last year.  Her Olympic debut came in just her third international competition ever for weightlifting, where she snatched 82kg and clean & jerked 107kg. And that came just weeks after 5 days of grueling tests of fitness in Carson… a competition that probably takes at least a few weeks to completely recover from.

Tonight at the Hut, test your abilities against the top CrossFitters in the world by completing Regionals WOD #3 from this year’s event. You can scale and modify as usual… don’t let the loads scare you.

Photo from CrossFit Games web site www.games.crossfit.com

Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
5 total rounds NOT for time
Bulgarian split squat, 8 reps one leg (DB goblet, AHAP)
8 weighted pull-ups unbroken (AHAP)
Bulgarian split squat, 8 reps other leg
16 weighted GHD sit-ups
Max duration handstand hold, against wall practicing balance by gently pushing away from wall to force adjustments.
Post loads to chalkboard/journals

Wednesday 5pm Regionals WOD Specialty Class
From Regionals 2017 Event 3 (*will scale as needed)
For time:
100ft DB overhead walking lunge (80/55#)
100 double unders
50 wall ball shots (30/20#)
15 ft rope climb, 10 ascents
50 wall ball shots (30/20#)
100 double unders
100ft DB overhead walking lunge (80/55#)

Tuesday 170808 Deadlifts and Candlesticks

In your experience training with CrossFit Malibu, what would you expect to be programmed the day after a long cardiovascular endurance and stamina work out? If you guessed: something heavy… Ding! If you thought: something requiring a little more skill… Ding! If both of these ideas popped up in your mind… Double Ding! Some relatively heavy deadlifts mixed with gymnastics and an active mobility challenge requiring additional balance, agility, and coordination- some of what was absent in yesterday’s WOD.  Stick around and you might find that you won’t always get what you want… but you get what you need. Ah yea.

Madison was filled with billboards, beer, barbells, and …cheese. 

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
10 rounds for time of
130/95kg deadlift, 3 reps
6 candlesticks roll (to pistol for more advanced)
Post load, scaling, and time to chalkboard/journals

Tuesday 5pm Open Training Hour

WODs for Aug 7th-12th 2017

The fittest man and woman in the world have recently been crowned following 4. days of grueling tests of strength, endurance, power, mental toughness and resiliency. Check crossfit.com for ALL the details!

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
CrossFit Malibu Quadrathlon
Complete for time, in any order:
1 mile run
2000m row
50 burpees
50 thrusters (20/15kg, empty barbell)
*must complete all of one movements before moving on to the rest.
Mandatory 30 minute cut-off: so scaling movements accordingly if necessary.
Post time and scaling to journals/chalkboard.
Compare to Sept 12 2016, April 10 2014

Monday 5PM STRONG Session
Squat clean thrusters for max loads, low repetitions and then some sandbag work

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
10 rounds for time of
130/95kg deadlift, 3 reps
6 candlesticks roll (to pistol for more advanced)
Post load, scaling, and time to chalkboard/journals

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
5 total rounds NOT for time
Bulgarian split squat, 8 reps one leg (DB goblet, AHAP)
8 weighted pull-ups unbroken (AHAP)
Bulgarian split squat, 8 reps other leg
16 weighted GHD sit-ups
Max duration handstand hold, against wall practicing balance by gently pushing away from wall to force adjustments.
Post loads to chalkboard/journals

Wednesday 5pm Regionals WOD Specialty Class- to be announced

Thursday’s WOD at 6, 7, 9am and again at 4 and 5pm
For time
24/20” box jumps, 50 reps
60/45kg push press, 10 reps
Continue with 40, 30, 20, 10 box jumps and 10 push presses for each of the remaining 4 rounds.
Post load, time, and scaling to chalkboards.

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am, and again at 3 and 5pm
Run 400m with med ball and kettlebell
50 wall ball shots (20/14”)
50 KB swings (24/18kg USA)
Run 400m with med ball
50 KB swings
50 wall ball shots
Run 400m (now get moving before we make you run it with a KB!)

Post loads and time to chalkboard/journals

Saturday- 9:30am,
Will post some specific hints during the coming week.