Monday 170327 AMRAP Triplet 20 Minutes

While the rest of the CrossFit world posts their final 17.5 WOD score to the leaderboard in anticipation of the the official results of the Open which come out on Wednesday at 5pm… we focus on our final event of the CrossFit Games Open season- our CrossFit Malibu Intramural Open Saturday Morning Final/Finale.

Our four teams will compete over 4 WODs during this Saturday morning session.  Those final point totals get added up and we will have the 2017 winner- whose name will grace the trophy side-by-side with last year’s inaugural team winner: ‘Bu Crew.

Today we need to get official rosters of all team members who will be present for the event- because the number of athletes on each team will need to be set so that we can finish the details of each WOD.  Check in with the team rosters on the chalkboard at the Hut some time today.

Keep in mind that the penultimate point scoring activity is the Thursday 5pm WOD announcement and orientation that happens at the Hut.  Yes- we are doing it one more time and it is important to have as many athletes in attendance as possible so you can start thinking about how to approach these WODs.

Lincoln chips away at 17.5

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
12 ft. L-sit rope climb- 2 reps
5 hand stand push ups
5 ring dips
200m run
Post number of rounds & remaining reps and scaling to chalkboard/journals

Monday 5pm Open Training Hour.

WODs for March 27th-31st 2017

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
12 ft. L-sit rope climb- 2 reps
5 hand stand push ups
5 ring dips
200m run
Post number of rounds & remaining reps and scaling to chalkboard/journals

Monday 5pm Open Training Hour.

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Row 2000m for time
Post time and PR to chalkboard/journals/PR white and chalkboards!
-then-
Power snatch, 2 reps
Spend remaining hour working up to a heavy 2 rep set
Let QUALITY be your guide to weight changes- NO press outs.
Post heaviest 2 rep set to chalkboard/journals

Tuesday 5pm Open Training Hour.

Wednesday’s WOD at 7and 9am, 4 and 6pm
Three rounds for time of:
800m run
30 push ups
30 anchored sit ups
30 air squats
Post time to chalkboard/journals

Wednesday 5pm Open Training Hour.

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
DB AMRAP “DT”
As many rounds as possible in 10 minutes of:
DB deadlift, 12 reps
DB hang squat cleans, 9 reps
DB push jerk, 6 reps
Post load, number of rounds and remaining reps, and load to chalkboard/journals

Thursday’s 17.6 WOD Announcement and Workout Briefing!
This session earns points for attendance… so earn your team a point AND get prepared for Saturday Morning’s Events.

Friday’s WOD at 7 and 9am, 3 and 5pm
Death by Pull Ups in Increasing 5 Seconds Bouts
Every minute on the minute for 12 minutes do as many pull ups as possible in:
5 seconds and then take a 55 second break,
10 seconds and then take a 50 second break,
Continue this pattern, the last round will be:
60 seconds of pull ups. Count total number of reps completed.
Athletes CAN rest during work bouts but may not work during rest bouts.
Post total number of reps completed to chalkboard/journals
-then-
Atlas Stone Ground to Table, 4 reps per set
Including warm up, complete 6 total sets (AHAP)
Post total number of reps completed at heaviest load

Saturday- 17.6 Kicks off at 8:30am! Warm up begins at 8am.
Playtime is Over vs Puking Rainbows vs Pepperdine CrossFit vs lululemon Malibu
4 teams, 4 WODs… in well under 4 hours!

Saturday 17.5 Open WOD

Week number FIVE- you know the drill! Arrive at 8am and the first heat begins at 8:30am.
See you here!

10 rounds for time of:
9 thrusters (43 kg/29 kg)
35 double unders
-40 minute cut off
Post time and scaling to chalkboard/journal/CrossFit games site
Check all of the other details here:

Friday 170324 Open WOD 17.5

OK here we go… 17.5 is: thrusters and double unders. It was somewhat obvious that these two movements would be included in the final work out of the CrossFit games open, but  that fact will not make this work out any easier, for sure! 10 rounds. Ten Rounds. X round!  See what we are talking about. Twice as many  thruster repetitions as in Fran  and 350 double unders. Get ready to spend the weekend massaging those calves. And it’s going to be FUN!

If you haven’t already watched the 17.5 live workout featuring Katrin and Sara then do that now!

Friday’s WOD at 7 AM and 9 AM, again at 3 PM and 5 PM.

10 rounds for time of:
9 thrusters (43 kg/29 kg)
35 double unders
Post time and scaling to chalkboard/journal/CrossFit games site
Check all of the other details here:

https://project6-drupal.s3.amazonaws.com/cfg_open2017_event_17_5-8qndhystegd776sbds73.pdf

Thursday 170323 Chipper

Tonight is the final open announcement for that 2017 CrossFit games open… so that means 17.5 is finally here. But keep in mind, that at CrossFit Malibu we host 17.6. That means another week leading up to a big Saturday  competition. And on our final Saturday there will be at least four different workouts that your team will compete in. That event is on Saturday, April 1 – and it’s a no April fools joke! Teams also need to show up for the WOD announcement next week Thursday at 5pm as well.

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Chipper for time of:
1000m row
80 anchored sit ups
80 supermans
Run 800m
Bike 1.2 miles (this one is the “floater” movement… do it when ever you want within the chipper)
Post time to chalkboard and journals

Wednesday 170322 Short Stack and TGUs

All of a sudden we are back into winter with colder temps and drizzle off and on all day yesterday…. continuing into the rest of today.  Don’t despair- because the Thursday 5pm Open Announcement is right around the corner, bringing you happy, shiny news of what’s to come for us all later in the week.  The weather is bleak but the forecast for 17.5 is sunny and clear.  Get your best guess in the can… so far Pepperdine CF and Puking Rainbows have received the bonus points 2 times each.  Let’s see which team will take home the 3 bonus points this week.

PS… this Short Stack is programmed because we still think there IS a possibility that we havent yet seen the last of the dumbbells in the Open quite yet!

the push up: seemingly easy but tough to execute perfectly. Pam has a good start

Wednesday’s WOD at 7 and 9am, 4 and 6pm
DB Strength complex- Short Stack
Three rounds NOT for time of:
5 DB deadlifts- AHAP… RX is 70/50#
5 DB hang power cleans
5 DB front squats
5 DB push press
Post heaviest load to chalkboard/journals
We have recently done the full 5 round version on Oct 252017, July 18 2016, March 21 2016, August 12 2015, April 22 2015
Work your way beyond your PR at this in your third and final set
-then-
Turkish Get Up
15 minutes to set a new 1RM, right and left
Post load to chalkboard/journals (PR board?)
-then-
Short Finisher

Tuesday 170321 OHS and “Isabel”

This is the first workout that will start preparing you for the CrossFit Games Open WOD 18.3.   I am kind of joking, I am kind of not joking. Today begins with some time developing and training the overhead squat… An absolute essential in preparation for learning the full snatch (aka squat snatch).  If you can’t overhead squat, then you can’t pull yourself under the bar and catch the bar deep. So you definitely won’t be able to do it with 135#.  Or even with 95#.  This is what workout 17.3 required of us.  This is precisely what was the demise of most of us.

Next we will train the muscular endurance of a power snatch with the CrossFit “girl work out” called Isabel.  If you are new to the power snatch then this should not be done heavy.  You will simply work the technique of this movement for 30 repetitions – not too fast.  For most of you who have experience with the power snatch – you will use more weight and will do it for time. It only takes a handful of minutes.

With a long-term approach to improving the snatch, we will get back to our Olympic weightlifting technique work during the 5 PM hour after 17.6 during the month of April.   These 5 PM, one hour specialty sessions are devoted to improving mechanics and technique that will go along way towards getting stronger and more powerful in these lifts. And that will equal much improvement in next years 18.3 (IF it gets repeated next year!)

Traffic notice part 2: Cross Creek Road is northbound only between Civic Center and PCH.  Avoid it if you can.

MEG gets some strength going overhead with strict presses last week

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat, 3 RM
20 minute time limit to establish a 3 rep max (from rack)
-then-
“Isabel”
60/45kg power snatch, 30 reps for time
Post load and time to chalkboard/journals
Compare to Jan 13 2017, Dec 12 and Aug 28 2012 (from the hang), Oct 26 2011

5pm Open Training Hour- remember last year you said you’d have bar muscle ups and handstand push ups by the start of the 2017 Open?!

Week’s WODs for March 20-24 2017

Welcome to the final week of the Official CrossFit Open.  Of course, we continue into the following week… with our Intramural Open that is on Saturday April 1st at 8:30am.
Congrats to all who suffered through 17.4 together with the group.  That 55 calorie row is brutal… but thanks goes to the deadlifts and the wall ball shots- which really know how to set you up for some difficult times on the rower!
Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds each for time of:
2x10m sled push at 180/135#
200m sand bag carry at 80/60#
15 pull ups
15 push ups
Rest as needed between rounds
Post time for EACH ROUND to chalkboard/journals
5pm Open Training Hour- practice for 17.5, but what will it be?

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat, 3 RM
20 minute time limit to establish a 3 rep max (from rack)
-then-
“Isabel”
60/45kg power snatch, 30 reps for time
Post load and time to chalkboard/journals
Compare to Jan 13 2017, Dec 12 and Aug 28 2012 (from the hang), Oct 26 2011

5pm Open Training Hour- remember last year you said you’d have bar muscle ups and handstand push ups by the start of the 2017 Open?!
Wednesday’s WOD at 7 and 9am, 4 and 6pm
DB Strength complex- Short Stack
Three rounds NOT for time of:
5 DB deadlifts- AHAP… RX is 70/50#
5 DB hang power cleans
5 DB front squats
5 DB push press
Post heaviest load to chalkboard/journals
We have recently done the full 5 round version on Oct 252017, July 18 2016, March 21 2016, August 12 2015, April 22 2015
Work your way beyond your PR at this in your third and final set
-then-
Turkish Get Up
15 minutes to set a new 1RM, right and left
Post load to chalkboard/journals (PR board?)
-then-
Short Finisher-unspecified
5pm Open Training Hour… final prep before tomorrow’s Open announcement
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Chipper for time of:
1000m row
80 anchored sit ups
80 supermans
Run 800m
Bike 1.2 miles (this one is the “floater” movement… do it when ever you want within the chipper)
Post time to chalkboard and journals
17.5 Open Announcement at the Hut at 5pm- the FINAL official CFGames Open WOD
Keep in mind that CrossFit Malibu has a 17.6 that is run on Saturday April 1st from 8:30am until 11am- and that is NOT an April Fools Joke!
Friday’s 17.5 at 7 and 9am, 3 and 5pm
For practice or For Real.
Saturday’s 17.5 CrossFit Malibu Intramural Open Competition begins at 8am

Saturday Intramural Open

the Hut opens at 8am for warm ups and then the Open WOD 17.4 heats commence promptly at 8:30!  Team Puking Rainbows will try and edge out Play Time is Over as Lululemon will attempt to put some distance between themselves and Pepperdine.  Come to watch and cheer.  And if course to get in your own personal performance on 17.4.

Friday 170317 Open WOD 17.4

Finally a repeat WOD… and this year’s 4th WOD is last year’s 4th WOD. Fifty-five reps each and it’s heavy, tiring, mentally tough and then upside down! Get in here today to practice OR get on it FOR REAL. Then return on Saturday at 8am to cheer for teammates, warm up for your heat, get inspired by your friends.

Holden and Priscilla push and pull through a rowing and strict pressing WOD this week.

Friday at 7 and 9am 3 and 5pm
WORKOUT 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Compare to 16.4 last year

RX
Men- 102kg, 20#, 10′
Women- 70kg, 14#, 9′
Masters 55+ Rx
Men-83kg, 20#, 9′ then push press 43kg
Women-56kg, 10#, 9′ then push press 29kg
Scaled
Men-61kg, 20#, 9′ then hand release push ups
Women-43kg, 10#, 9′ then hand release push ups
Scaled Masters 55+
Men-61kg, 14#, 9′ then push press 29kg
Women-43kg, 10#, 9′ then push press 20kg