Tuesday 161206 Power Snatch

If you attended a workout yesterday, then you were introduced to some of the hanging that will go on throughout the month of December. One of the topics that was raised yesterday was  making sure that you have a couple of different locations at home and or at work to hang.   Because the  idea is to hang frequently throughout the day – you will need to locate and or create these hanging spaces.   Find it, build it, doesn’t matter… Just make it happen!

220, 211 whatever it takes. Name the movie and why is it relevant?https://m.youtube.com/watch?v=iX3kxAA2L4Q

220, 211 whatever it takes. Name the movie and why is it relevant?

Tuesday’s WOD at 6, 7, 9am and again at four and 6 PM
Power snatch
3-3-3-3-3-3-3
Post heaviest 3 rep set to chalkboard/journals
-then-
Three rounds for time of:
10 box jumps (30/24”)
20 butterfly sit ups
Post time and scaling to chalkboard/journals

Tuesday 5pm Open training hour suggestion:
Overhead squat and other shoulder mobility work. Especially if you are doing the power snatch work in a WOD class today (which you SHOULD be doing!)- get in an hour’s worth of overhead squats- working for stability throughout an entire range of your squat. Also work push press behind the neck, light snatch balance and heaving snatch balance.

Monday 161205 AMRAP 20 Triplet

December Hanging Challenge: Seven Minutes total each day
Benefits of hanging: spinal decompression, postural correction, general shoulder and overhead mobility improvement, strengthing of the tendons and ligaments and increased blood flow to joint capsule tissues, increased shoulder, forearm and grip (wrist flexor and extensor) strength, improved scapular stabilization, “awakening” and strengthening of the smaller muscle surrounding the shoulder.

Carol Ann... go to the light!  Name that movie line.

Carol Ann… go to the light! Name that movie.

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
2 rope climbs
30 squats (or 20 alternating single leg squats)
40 double unders
Post rounds and extra reps to chalkboard/journals

Monday 5pm Specialty- Olympic weightlifting strength and skills
Presses and jerks off the rack. Power cleans from hang. Then putting it together for some strength work.

Week’s WODs Dec 5-Dec 9

December Hanging Challenge: Seven Minutes total each day
Benefits of hanging: spinal decompression, postural correction, general shoulder and overhead mobility improvement, strengthing of the tendons and ligaments and increased blood flow to joint capsule tissues, increased shoulder, forearm and grip (wrist flexor and extensor) strength, improved scapular stabilization, “awakening” and strengthening of the smaller muscle surrounding the shoulder.

Monday
As many rounds as possible in 20 minutes of:
2 rope climbs
30 squats (or 20 alternating single leg squats)
40 double unders
Post rounds and extra reps to chalkboard/journals

Monday 5pm Specialty- Olympic weightlifting strength and skills
Presses and jerks off the rack. Power cleans from hang. Then putting it together for some strength work.

Tuesday
Power snatch
3-3-3-3-3-3-3
Post heaviest 3 rep set to chalkboard/journals
-then-
Three rounds for time of:
10 box jumps (30/24”)
20 butterfly sit ups
Post time and scaling to chalkboard/journals

Tuesday 5pm Open training hour suggestion:
Overhead squat and other shoulder mobility work. Especially if you are doing the power snatch work in a WOD class today (which you SHOULD be doing!)- get in an hour’s worth of overhead squats- working for stability throughout an entire range of your squat. Also work push press behind the neck, light snatch balance and heaving snatch balance.

Wednesday
Four rounds for time of:
60/45kg clean and jerk, 7 reps
28 wall ball shots (20/14#)
Post time and loads to chalkboard

Wednesday 5pm Specialty- bodyweight strength and skills

Thursday
Handstand Helen
Three rounds for time of:
12 handstand push ups
21 KB swings (24/16kg)
400m run
Post time and scaling to chalkboard/journals

Thursday 5pm Open training hour suggestion:
If you have yet to run, row, bike, swim (or equivalent)- then get in a 6-8 minute bout of all-out push. This means a one mile run or 2000m row for time. After, of course, some warm up and preparation work. Finish up with some accessory strength work like a few sets of Romanian deadlifts, reverse step lunges and weighted pull ups.

Friday
10 minutes to a heavy 3 rep thruster from rack
Post heaviest load to chalkboard/journal
-then-
Three rounds EACH for time of:
2x10m sled push (180/135#)
100m sandbag run (80/60#)
Rest as needed between rounds
Post time and loads to chalkboard/journals

Friday 16122 Three Rounds plus Finisher

Specialty classes open again for December- 5pm twice each week. Consider making the commitment and joining one for the duration of the month.  Monday is Olympic weightlifting:all aspects  of snatch and clean & jerk with accessory movements. Wednesdays is another round of bodyweight strength and skills. All ability levels are open to attend.

Consider, also, attending the Friday evening winter showcase at the Malibu City Hall’s civic theater.  The very room where the hot button issues are debated makes way for senior singers and tap dancers as well as the Malibu jazz ensemble.

Holiday evening at city hall featuring CrossFit Malibu.

Holiday evening at city hall featuring one of our own CrossFit Malibuites.  

Friday’s WOD at 7 and 9, again at 3 and 5pm
Three rounds for time of:
1200/800m run
35 pull-ups
Post time and scaling to chalkboard/journals

Coach-led mobility until all complete the above 3 rounder,
-then-
Finisher two rounds for time of:
30 medball sit ups (14/8#)
15 medball ground to overhead, jump over burpees

Thursday 161201 Hang Squat Cleans

November personal records are posted below.  First, to point out a few athletes new to CrossFit Malibu who set records this month: Kristin D and Vidette both bested their baseline pretests- faster times, more difficult scaling AND as part one of a two part workout. Remember the first baseline you did?  You know, when you did NOT feel like doing anything except lying down and resting?  Bill broke his 500m row time- taking a few seconds off his previous best.  There are multiple Whole Life Challge records set from pre to post as well as a handful of Baseline Girl WODs that were improved upon.  Always interesting are the “zero to one” PRs and this month we have two people-Teddy and Cree with not just a zero to one… but from zero reps to TWO first reps on handstand push ups and kipping pull-ups, respectively.  Solid work all new record holders!

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Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Hang squat clean
5-5-3-3-3-1-1-1-1
Post loads for heaviest 5, 3, 1 rep sets to chalkboard/journals

Thursday 5pm open hour training
Consider looking over the WODs earlier in the week and getting in something you missed. If you attended everything, consider more oly tech work, especially if you already did today’s hang squat cleans. Good to move right into some overhead squats, snatch balance and full snatches.

Wednesday 161129 Run, Crawl, Lunge

Do you know that we live in a place where people actually retreat to for spending the winter? Sure they also go to Arizona for golf or Florida for the tax haven… But they come to Malibu for all of the right reasons. That is, of course, despite all of the nasty wet fall weather we’ve been having.

Navigating the muck is only this much fun in the 90265

Navigating the muck is only this much fun in the 90265, when tomorrow there’s guaranteed sun. 

Wednesday’s WOD at 7 and 9am, 4 and 6pm
For time, complete:
200m run
90m walking lunge (indoor “B” course x 2)
400m run
90m bear crawl (indoor “B” course x2)
200m run
90m walking lunge
400m run
90m bear crawl
200m run
Post time to chalkboard/scaling
Allow faster “lungers and bears” to pass

Wednesday 5pm Specialty bodyweight strength and skills
Muscle up transition skills and drills, pull-up and dip strength. Also ring push ups and pistols.

Tuesday 161129 EOM and Rope Climbs

So are you back on track after Holiday travels and your long Thanksgiving weekend? If you didn’t make it back in for yesterday’s workout then hopefully you will get back on track today. If you think of this break as sort of a “practice holiday” for the even larger scale holidays coming up… Then you can also practice getting back on the horse quickly this time- so that you will have gone about it before once the new year comes back around. Then again,  this does NOT have to happen!  You can very well get through the holiday season without having to “start over,”  without having  to “fall off the horse/get back on the horse” and without having to experience the guilt – shame cycle that goes along with over indulging and under exercising over the next few weeks. And despite the click – bait headlines that you see on Facebook… There are no secrets.   Just simply do what you set out to do. No excuses, good judgment, proper planning, and execution. It is all within your own power.

Here you go: the upcoming holidays staring you right in the face.  What will you do to survive?

Here you go: the upcoming holidays staring you right in the face. What will you do to survive?

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Every other minute for 10 rounds of:
3 rep push press from rack, 80% of 1RM
Max burpee pull ups until the 30 second mark on the clock
Rest exactly 90 seconds
-then-
Rope climb strength work
Every other minute until the end of class do one rope climb or rope climb skill/strength drill until the end of class.
To increase difficulty, do 2 consecutive reps with butt to ground to finish each rep at the bottom.

Tuesday 5pm Open Training Hour
Consider working on rope climbs, toes to bar if you missed these. Also rowing for distance.

Monday 161128 Five Rounder

Monday, Tuesday and Wednesday this week we complete our month of inversions… then we begin our “hanging month.”
For final handstand efforts this week, after short warm up, athletes will be given exactly 2 minutes to try and hold for max duration. Athletes should choose a moderate to difficult position to hold. But again, the goal is to try and hold for entire two minutes. This is for the beginning of class on Monday, Tuesday, Wednesday…

For the end of class on these three days- we do one minute for maximum hang from pull-up bar. This is how we will segue into the “month of hanging” which begins on Thursday – we will hang for one minute at the beginning of class and one minute at the end of class. Then as we did for handstands – will continue to increase time and level of difficulty as the month progresses.

Get psyched for the final 3 attempts of inversions early in the week!

Get psyched for the final 3 attempts of inversions early in the week!

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm. Final 5pm underground strength specialty session is Today. 
Five rounds for time of:
250/200m row
Empty barbell thrusters, 25/20 reps
Toes to bar 15/10 reps
Post time and scaling details to chalkboard
Choose either the A or B scaling for the entire 5 rounds.
Strict cut off at 20 minutes

WODs for Nov 28 – Dec 3, 2016

Inversion work: final 3 days on M, T, W… then we begin our “hanging month.”
For final handstands- after short warm up, athletes will be given exactly 2 minutes to try and hold for max duration. Athletes should choose a moderate to difficult position to hold. But again, the goal is to try and hold for entire two minutes. This is for the beginning of class on Monday, Tuesday, Wednesday… For the end of class on these three days- we do one minute for maximum hang from pull-up bar. This is how we will segue into the “month of hanging” which begins on Thursday – we will hang for one minute at the beginning of class and one minute at the end of class. Then as we did for handstands – will continue to increase time and level of difficulty as the month progresses.

Monday
Five rounds for time of:
250/200m row
Empty barbell thrusters, 25/20 reps
Toes to bar 15/10 reps
Post time and scaling details to chalkboard
Choose either the A or B scaling for the entire 5 rounds.
Strict cut off at 20 minutes

Monday 5pm Specialty- Underground Strength 3 rounds not for time, but moving with purpose through:
10 KB swings, 1 weighted pull up
15 KB swings, 2 weighted pull ups
20 KB swings, 3 weighted pull ups
25 KB swings, rest for 3 minutes
Russian swings, as heavy as possible, all sets MUST be unbroken OR MUST decrease weight on subsequent KB set, Rx weighted pull up is same weight as KB, scale as needed.
-then-
5 rounds not for time, but moving with purpose through:
KB goblet pause squat with same KB, 10 reps
Glute ham raises, 10 reps

Tuesday
Every other minute for 10 rounds of:
3 rep push press from rack, 80% of 1RM
Max burpee pull ups until the 30 second mark on the clock
Rest exactly 90 seconds
-then-
Rope climb strength work
Every other minute until the end of class do one rope climb or rope climb skill/strength drill until the end of class.
To increase difficulty, do 2 consecutive reps with butt to ground to finish each rep at the bottom.

Tuesday 5pm Open Training Hour
Consider working on rope climbs, toes to bar if you missed these. Also rowing for distance.

Wednesday
For time, complete:
200m run
90m walking lunge (indoor “B” course x 2)
400m run
90m bear crawl (indoor “B” course x2)
200m run
90m walking lunge
400m run
90m bear crawl
200m run
Post time to chalkboard/scaling
Allow faster “lungers and bears” to pass

Wednesday 5pm Specialty bodyweight strength and skills
Muscle up transition skills and drills, pull-up and dip strength. Also ring push ups and pistols.

Thursday
Hang squat clean
5-5-3-3-3-1-1-1-1
Post loads for heaviest 5, 3, 1 rep sets to chalkboard/journals

Thursday 5pm open hour training
Consider looking over the WODs earlier in the week and getting in something you missed. If you attended everything, consider more oly tech work, especially if you already did today’s hang squat cleans. Good to move right into some overhead squats, snatch balance and full snatches.

Friday
Three rounds for time of:
1200/800m run
35 pull-ups
Post time and scaling to chalkboard/journals

Coach-led mobility until all complete 3 rounder,
-then-
Finisher two rounds for time of:
30 medball sit ups (14/8#)
15 medball ground to overhead, jump over burpees

Saturday 930am- a 3 or 4 person BIG CHIPPER.