Friday 170623 Push Press 3 Rep and Barbell Helen

While the standard WOD “Helen” is pretty much built for the light and fast athlete, today’s Barbell Helen levels the playing field a bit by putting some real weight into the equation AND nullifying the advantage of the pull up. Then again the REAL reason there aren’t any pull ups today is, well, remember Tuesday?!:)

You STILL gotta run of course and that does give some favor to an experienced bipedal ambulatory athlete. The barbell movements would seemingly give a true advantage to the strongman… but in today’s WOD the load will be determined by how much you can put overhead for 3 reps with some leg drive. This still predisposes the stronger, more powerful athlete. Happy barbell cardio day!

Lisa gets a clean first pull from the ground

Friday’s WOD at 7 and 9am, again at 3 and 5pm
Push press, 3 reps
12 minute time limit to work up to a heavy set of 3
Post load to chalkboard/journal/PR board?!
Compare to recent push press:
Feb 28 2017 3RM, Jan 19 5RM, July 20 2016 7×3, May 24 2016 7×3, March 2 2016-5×5, Dec 30 2015-7×3, Dec 12-1RM
-then-
Three rounds for time of:
400m run
15 deadlifts
10 front squats
Use same load as today’s 3RM push press
Post time and load to chalkboard/journal

Saturday Partner/BIG Group WOD at 9:30am

Thursday 170622 Four Round Triplet

A plug for the 5pm Open Training Hour... if you have missed a WOD this week that is something you need to work on- then get in here at 5pm and get it done. For example: if you haven’t attended a session this week with a barbell- then come in a do Monday’s WOD. Lots of time focused on clean and jerks. If you are finally getting traction with those double unders but couldn’t make it in on Wednesday, then repeat the 5 round WOD that has PLENTY of double unders for you to try.

Another good way to decide what to try for these hour sessions: take a look at your personal record white board row.  If you have lots of empty spaces with activities you have never tried- then do a few during this session. Try a max rep set of pull ups, go for a 500m row PR attempt, or get in Fran or Helen. Try some Turkish get ups and if they feel good- go for a world record. You also have Tuesdays at 5pm to do some of these tests as well!

Charlene sets up for a clean on Monday’s WOD… new to the olympic lifts,  improving technique

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds for time of:
4 Turkish get ups (50/35#)
45m walking lunge (50/35#DB goblet)- indoor “B” course
200m farmer carry (50/35#DB)
Post time and loads to journal/chalkboard

Thursday 5pm Open Training Hour

Wednesday 170621 Five Rounder with Rest

Welcome to CrossFit Malibu all you newcomers. First we have Shu, pictured below, who is in a PhD program in robotics at Georgia Tech.  He is new to CrossFit but has experience with both martial arts and MMA. Ashley has lots of CrossFit in his background having trained previously at Brick in West Hollywood and Horsepower in Studio City. Eric has done CrossFit for many years, mainly at CrossFit South Bay in Manhattan Beach, and has recently relocated to Malibu. Bryce recently moved to Pacific Palisades from Kansas City where he trained at various CrossFit gyms- though it has been a while since getting back into it. Julia C is a Malibu High School student, friends with MEG, and she is beginning the Elements series.

Help welcome all these new athletes… the will soon be pushing YOU in workouts! 

Look for Shu in the 6am classes- he just finished Elements and set a PR for his baseline: from 5:57 to 5:26! WOW. He is living in Malibu and interning at HRL for the summer

Wednesday’s WOD at 7 and 9am and again at 4 and 6pm
Five rounds for time of:
50 double unders
45/30# DB hang squat clean, 15 reps
10 burpees with jump over both flat dumbbells
50 double unders
REST exactly 2 minutes
Post time, load, and scaling to chalkboard/journals

Wednesday 5pm “CrossFit Classics” Specialty Class
CrossFit Total
One hour to establish a 1RM press, back squat, deadlift

Tuesday 170620 Pull Row Push Row

Yesterday’s nine am class session had 7 women and 1 man… heavy barbell lifting. Not a single woman (to the best of my knowledge) ever worked with a barbell prior to their experience with CrossFit. Certainly Olympic weightlifting was not on their list of hobbies before encountering CrossFit. Not all athletes in this particular class session started with us here at CrossFit Malibu… one is a longtime member of CrossFit Hollywood, one has attended classes at a number of gyms in Los Angeles and Vancouver, yet another started in northern California (and the Lone Ranger started up in Utah but got back into it here in Malibu).  The remainder all began here at The Hut.

For you barbell loving women (and men too)… know that you can go to just about any city all over the world and find a group of people- at least some of them women- who will welcome you into their fold. Regardless of whether you can go Rx with a clean and jerk or snatch workout, irrespective of your Grace or Isabel PR, and EVEN if you don’t have perfect form in a squat or use a hook grip (GASP!). This simply did NOT exist in the previous century. CrossFit has literally brought barbells to the masses (via Rogue Fitness for the most part). Isn’t that an interesting perspective? And wait till you see this week’s Malibu Times.

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time complete:
50 pull ups
500m row
50 push ups
500m row
35 pull ups
350m row
35 push ups
350m row
20 pull ups
200m row
20 push ups
200m row
Post time and scaling to chalkboard/journals

Tuesday 5pm Open Training Hour

WODs for June 19th-24th 2017

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many reps as possible in 20 minutes of:
50/35kg clean and jerk, 15 reps
Rest exactly 2 minutes
60/45kg clean and jerk, 15 reps
Rest exactly 2 minutes
70/55kg clean and jerk, 15 reps
Rest exactly 2 minutes
80/65kg clean and jerk, 15 reps
Rest exactly 2 minutes
90/75kg clean and jerk, 15 reps
Rest exactly 2 minutes… etc
Post total number of reps completed to chalkboard/journals
*scale by beginning at a lighter weight and/or by increasing load by 5kg per set

Monday 5pm Olympic weightlifting specialty class
Snatch and overhead squats- continuing the month’s work
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time complete:
50 pull ups
500m row
50 push ups
500m row
35 pull ups
350m row
35 push ups
350m row
20 pull ups
200m row
20 push ups
200m row
Post time and scaling to chalkboard/journals

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am and again at 4 and 6pm
Five rounds for time of:
50 double unders
45/30# DB hang squat clean, 15 reps
10 burpees with jump over both flat dumbbells
50 double unders
REST exactly 2 minutes
Post time, load, and scaling to chalkboard/journals

Wednesday 5pm “CrossFit Classics” Specialty Class
CrossFit Total
One hour to establish a 1RM press, back squat, deadlift

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds for time of:
4 Turkish get ups (50/35#)
45m walking lunge (50/35#DB goblet)- indoor “B” course
200m farmer carry (50/35#DB)
Post time and loads to journal/chalkboard

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am, again at 3 and 5pm
Push press, 3 reps
12 minute time limit to work up to a heavy set of 3
Post load to chalkboard/journal/PR board?
Compare to recent push press:
Feb 28 2017 3RM, Jan 19 5RM, July 20 2016 7×3, May 24 2016 7×3, March 2 2016-5×5, Dec 30 2015-7×3, Dec 12-1RM
-then-
Three rounds for time of:
400m run
15 deadlifts
10 front squats
Use same load as today’s 3RM push press
Post time and load to chalkboard/journal

Saturday Partner/BIG Group WOD at 9:30am

Friday 170616 OHS and 11.1-14.1 Version

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Overhead Squat, 3 reps from ground
Spend 10 minutes working up to heavy 3 rep set
Post heaviest 3 rep set to chalkboard/journal/PR board
Compare to May 9 and Jan 27 2017
-then-
CrossFit Games Open 11.1/14.1 Interval Version
As many rounds as possible in 14 minutes of:
30 double unders
15 ground to overhead any method (35/30/25kg)
This version: Every 2 minutes of work, rest for exactly 1 minute
Ex: 0:00-2:00 work, 2:00-3:00 rest, 3:00-5:00 work, etc…
Compare results using this interval method from July 13 2016
and with your other attempts on: May 23 2015, Feb 28 or 30 2014, mid-March 2011.

Saturday- 9:30am partner/group/team WOD at the Hut

Thursday 170615

It’s always fun to work something heavy AND get in some sprints in a single session. And today’s that kind of day.  For those of you who participated in yesterday’s gymnastics – integrity day… How do you feel today? Are you sore in places you didn’t know existed – or was yesterday’s work more of a recovery day? Keep in mind that the 5 PM open gym time that is set aside on Tuesdays and Thursdays is the perfect setting for working on gymnastics skill, strength, and practice. Don’t you know, we have one of those sessions going on tonight!

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back Squat, 3 reps
25 minute time limit to work up to a 3RM
Compare to 2017: April 4 1RM, Feb 17 1RM, Jan 5 5×5; 2016: Nov 21 5×5, July 26 5×5, June 28 8×3, April 13 5×5
-then-
Row sprints
400/350m for time
Rest as needed
300/250m for time
Rest as needed
250/200m for time
Rest as needed
500m for time … PR anyone?
Post 4 sprint times to chalkboard/journals

Thursday 5pm Open Training Hour

Wednesday 170614 Gymnastics Skills and Strength Day

We create time in the training program for improving performance in the arenas of moving heavy loads, Olympic lifting technique, mobility, high intensity/mix mode cardiovascular work, power and strength development, mental toughness, sprinting and speed improvement… and on and on. And today we sit squarely within the gymnastics realm. Focused practice and strength development in five basics movements: an inversion, climbing the rope, on the rings, hip flexion and extension, and on the parallettes. There is no score to be kept- the purpose is to move with quality and integrity.

in·teg·ri·ty
inˈteɡrədē/

noun

1.  the quality of being honest and having strong moral principles; moral uprightness.
—“he is known to be a man of integrity”
2. the state of being whole and undivided.
—“upholding territorial integrity and national sovereignty”
3. the condition of being unified, unimpaired, or sound in construction.
—“the structural integrity of the novel”, “the structural integrity of the aircraft” “the structural integrity of the anatomical midline at full depth while in an overhead squat”

Eric goes unbroken with thrusters in a tough Saturday WOD- welcome to CrossFit Malibu, Eric!

Wednesday’s WOD at 7 and 9am, 4 and 6pm
Gymnastics Stations
Three rounds of quality movement for ~2 minutes at each station:
1-Handstands/handstand push ups (wall walks as well as parallette or box HSPU/holds
2-Rope Climbs
3-Muscle Ups or Dips and pull ups
4-GHD sit up and banded good mornings
5-Parallette shoot throughs and L-sits

Wednesday 5pm “CrossFit Classic WODs” Specialty Class
“The Chief”
5 sets, each a 3 minute AMRAP of:
Power clean, 3 reps (60/45kg)
6 push ups
9 air squats
Rest exactly one minute.
Post total rounds, reps and load.
Begin each new set where the last set left off.
Compare to 150507, 140922, 140128, 130515, 120712, 090914.

CrossFit Integrity “Integrity Defines Strength”