Thursday 160825 20 Minute Chipper

The American Academy of Pediatrics posted this in the recent issue of their newsletter:  The American Heart Association has released new guidance recommending that youths ages 2 to 18 should have only 6 teaspoons or 25 grams of any sugars used in processing and preparing foods or beverages, added to foods at the table or eaten separately, and should drink no more than 8 ounces of sugar-sweetened beverages per week. The guidelines in the journal Circulation also advised against any added sugar intake for children younger than age 2.

That amounts to an AVERAGE of LESS THAN one teaspoon of sugar per day! Recommending a limit of as little as one single teaspoon a day… they obviously understand the extent of the problem AND have a good idea that sugar is the culprit. Don’t you wonder what the recommendation is for adults? Clearly sugar creates an abundance of health disasters, each of which can be sidestepped by simply not eating it. Try to adhere to these guidelines for a SINGLE WEEK. Can you do it?

watch this transition!…

The Whole Life Challenge begins in a a few weeks… September 17th to be precise. And you can join our team by clicking THIS LINK!
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Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Open Training Hour at 5pm

For time:
800m row
70 wall ball shots
600m run
50 burpees
400m run
Mark finish time and then spend remaining time until 20 minutes completing as many 40 feet laps possible of handstand walk OR scale to bear crawl
Post time and scaling to chalkboard and total distance inverted
ex: 16:30 (20#), 80 ft handstand walk
Cut off time for all athletes is 20 minutes regardless of where you are in the WOD

Wednesday 160824 EMOM 30

We had a special guest drop in to the 6 PM class yesterday… Dave Castro, director of the Reebok CrossFit Games. And in true Dave Castro style, he didn’t just come to hang out and chat – he also did the WOD. There’s no better way to join in a new group of people… Than to set up a barbell and start cleaning! A while back Dave set an intention to do a workout at every box in San Diego. Over 90 gyms later… He met his goal and in the meantime showed his dedication and support to dozens of CrossFit affiliates in San Diego County. Listen to Dave interviewed by Julie Foucher on her podcast.

Repost from @thedavecastro, follow him on Instagram but don't hold your breath for him to follow you!

Repost from @thedavecastro, follow him on Instagram but don’t hold your breath for him to follow you!

Wednesday at 7 and 9am, 4 and 6pm
5pm Olympic lifting technique session

Every minute on the minute for 30 rounds of:
split jerk from rack, 2 rep– even minutes
weighted pull up, 2 rep– odd minutes
Post heaviest/lightest load for each movement to chalkboard
Ex: Mike- press 68/56kg, pull 28/18kg

Tuesday 160823 Lowering Ladder Triplet

As we get back into the swing of a new school year- be on the lookout for new faces and returning veterans at the Hut. New Student Orientation started at Pepperdine yesterday, meaning all of the new freshman are on campus getting introduced to campus and their schedules and living arrangements for the fall semester. Malibu public schools also started on Monday and that means CFM parents could have different schedules setting into motion- allowing more time for training. We look forward to welcoming our returning athletes and meeting those new to CrossFit Malibu. If you don’t know someone in class… please introduce yourself and help out the newcomers. We also have a few out-of-towners in the area- thanks for dropping in and hope you have a great time here with us!

Just married- Mia and Doug are back from their honeymoon and starting in with group classes since they are in the process of relocating from the east coast. Elba and Jason, along with daughter (and new Malibu High sophomore) Meg– are in the midst of Elements sessions- they have recently moved here from New Mexico. Ted is finished with his foundations series and has started group classes recently- he is also a dual coaster spending half the year in Malibu. Blake and Grace have been around a few times before, but these lululemon educators from the Calabasas store will be spending more time at the Hut. More introductions coming soon:)

Mystery lifter #188:  identify this athlete who has been training at the hut for a couple of months now. Hint: he is responsible for encouraging Ted to join.

Mystery lifter #188: identify this athlete who has been training at the hut for a couple of months now. Hint: he is responsible for encouraging Ted to join.

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
5pm time slot is an open training hour

For time:
60/45kg squat clean, 10 reps
25 overhead plate step lunges (20/10kg plate)
25 Scott ups (20/10kg plate)
60/45kg squat clean, 8 reps
20 overhead plate step lunges
20 Scott ups
60/45kg squat clean, 6 reps
15 overhead plate step lunges
15 Scott ups
60/45kg squat clean, 4 reps
10 overhead plate step lunges
10 Scott ups
60/45kg squat clean, 2 reps
5 overhead plate step lunges
5 Scott ups

Monday 160822 “Helen”

Since Spring, we have done versions of “Helen” a few times. The only variation, however, was with the total volume of work. The most recent standard-version of Helen that we tested was on April 21st. Since then we have done an extended Helen… adding 50% more volume to the 3 round triplet. We have also done 3/4 Helen, by decreasing the amount of work each of the 3 rounds. Today we get back to The Original Version of the 3 rounder and shoot for a personal records in this event. Check with your previous bests and let’s see HOW MUCH progress you can make.

Put this on your calendar:
1RM Deadlift BBQ this Friday Aug 26th at 5pm… show up to lift and eat and to wish Carolyn best wishes in flight school

 Josh and Julia trade off barbell reps during a recent girl wod mashup

Josh and Julia trade off barbell reps during a recent Saturday Hero WOD

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
5pm All Things Strength and Power Session

“Helen”
Three rounds for time of:
400m run
21 KB swing (24/16kg)
12 pull ups
Post time and scaling to chalkboard/journals
Helen times: July 29 (3/4 Helen), July 7 2016 ( Helen and a half) April 21 2016,Dec 29 2015, Dec 12, 2015, July 16, 2015, June 20, 2105, May 15, 2015, Dec 29, 2014, Nov 26 2013, Sept 9 2013, Aug 3 2013 May 11 2013, Jan 2 2013, Sept 122012, July 26 2012, Jan 30 2012.

Weekend Sessions

Weekend Activities
Saturday 9:30-10:30am individual workout, a “Girl WOD Mashup”
Sunday 8:00-9:30 Tower 14 Zuma Beach play date- come and swim, boogie and body surf

Upcoming events:
1RM Deadlift BBQ on Friday August 26th during and following the 5pm class session.
Festivus Games team competition on Saturday October 15th– we already have teams signed up!

Friday 160819 Run and Heavy Thrusters

You might have looked at the WOD below and thought to yourself, “Why is there a 21 minute cut-off? It’s only 3/4 mile total run and 36 reps. Shouldnt this be more like 10-12 minutes? I mean, even if I take 7 minutes for the run, won’t I still be able to finish each set of thrusters in a minute or so?”
And the answer is NO WAY… Not if you do this one “right.” And by “right” I mean heavy. This should be done with more weight than you have ever done for Fran. Now, you don’t have to use your 1 rep max thruster weight. BUT, if you can rep out 6-7 reps at a time… Well… It’s not heavy enough. So- get warmed up, get ready for some heavy lifting, and then don’t use up too much time on those runs… Because you want to finish before the 21 minute cut-off!

One of our newest CFM athletes cruises the 400m run course in style.

One of our newest CFM athletes, Sharon,  cruises the 400m run course in style.

Friday’s WOD at 7 and 9am, 3 and 5pm
Three rounds for time of:
400m run
70/55kg thruster, 12 reps
Post time and load to chalkboard
Cut off at 21 minutes

Thursday 160818 Fight Gone Bad, V.5

Today’s WOD is in the format of Fight Gone Bad- a workout patterned after a mixed martial arts fight: 3 rounds that last 5 minutes each with a 1 minute break between rounds. It was reportedly created by CrossFit owner and founder Greg Glassman in trying to come up with a WOD for fighter BJ Penn who wanted a conditioning program that mimicked a WFC fight. The story goes, Penn finished the WOD and said something like, “That wasn’t like a fight… that was more like a fight gone bad.” The name stuck. In the workout, each minute focuses on a different movement- and you work at it for max reps.
Today’s installment of FGB is the 5th Version that we have done over the past two years- using 5 movements but only one of which (sumo deadlift high pull) exists in the original FGB. Today we add unbroken pull up and push ups for targeting the “McGee Challenge” and we add power snatch and dragon flag sit ups because, well, they get the heart rate up and the midline taxed!
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Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
5pm open training hour

Fight Gone Bad Style Version 5
Three rounds of 5 movements, max repetitions* in one minute
Power snatch (35/25kg)
Push ups*
Sumo deadlift high pull (same as snatch)
Strict pull ups*
Dragon flag sit ups
Rest for one minute
Post total number of reps and load to chalkboard/journals
*Rx for push ups and pull ups- only ONE SINGLE unbroken set is allowed. No breaking of push ups and pull ups in the minute… think: “McGee Challenge”

Wednesday 160817 Bench Press and a Triplet

Ever hear of Floyd Landis, Rebecca Rusch and/or Lance Armstrong? Do you know what they have in common? If you say “cycling” you are not exactly right. What they have all competed in is a mountain bike race known as The Leadville Trail 100 MTB- an ultra endurance mountain bike race in Colorado that begins at an elevation of over 10,000 feet and contains over 11,000 feet of total gain. Imagine sitting on your bike at the top of Bear Mountain, coasting all the way down the hill to sea level over a 50 mile span and then turning around and riding your mountain bike back up that mountain to the top of the ski slope. Imagine that again… if that did not give you a sick feeling in the pit of your stomach then you still have no idea how difficult this race is! If that did not give you a sick feeling in the pit of your stomach then you still have no idea how difficult this race is! And with that – congratulations to Nanette for completing the course in well under 11 hours. Amazing!

Lots of hard work at CrossFit Malibu… And many many many hours on the trails in the Santa Monica Mountains – congratulations :-)

Lots of hard work at CrossFit Malibu… And many many many hours on the trails in the Santa Monica Mountains – congratulations 🙂

Wednesday’s WOD at 7 and 9am, 4 and 6pm
5pm Oly Technique Class
Bench press
3-3-3-3
12 minute limit to a 3 rep max bench press
Post 3RM to chalkboard/journals
-then-
Three rounds, each for time of:
50% of rm bench press, 15 reps
30 KB goblet squats (20/16kg)
600/500m row
Rest as needed between rounds.
Post each finish time and scaling to chalkboard/journals

Tuesday 160816 Four Rounder

Sarah, best wishes on your move to Hawaii. We are happy that you and YOUR FAMILY joined the CrossFit Malibu family this past summer.

Sarah and her parents, Heather and Andy, get inverted a few hours before her one-way flight to Maui.

Sarah and her parents, Heather and Andy, get inverted a few hours before her one-way flight to Maui.


Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
5pm open training hour

Four rounds for time of:
55/40kg hang power clean and press, 6 reps
18 KB swings (USA, 20/16kg)
60 double unders (sub plate jumps)
Post time and scaling to chalkboard/journals

Monday 160815 OHS x 2 and Gymnastics Work

Willkommen- we are back to Monday and the new week. A whole new set of WODs to look forward to and to work your way through. We are moving into some warm weather this week- a moderate heat wave here on the coast with temperatures up in the mid-80s and water temps into the 70s. Whatever you do… don’t go “over the hill” because it is going to be FOR REAL hot. Like in the 100s and last time I checked, there wasn’t an ocean there. So stick close to home, make your way to the Hut at some point and if you can… get in the water. By Wednesday there will be some big waves- so if that is not your thing… go for a swim early in the week. And if that IS your thing- then we don’t expect to see you later in the week because you will be putting your fitness to work for you in the waves.

Tonight we have a 5pm “All Things Strength and Power Class”… come try it out. One Tuesday and Thursdays at 5pm there is an open training hour on the schedule. IN today’s WODs you will be working on some gymnastics skills and drills that are individualized. These skills and drills are precisely the type of work that you can get done in a 5pm open training session. If you would like to get some open gym time in at the Hut then come in during these hours. They have not yet been well attended so far at this point… but hopefully you can get in utilize these hours how you see fit.

Rene has returned to NYC... Thanks for spending time with us at the hut! See you st CF Spot in the future.

Rene has returned to NYC… Thanks for spending time with us at the hut! See you at CF Spot in the future.

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat
2-2-2-2-2-2-2-2
Post max load and number of sets at that load to chalkboards/journals
Compare OHS to
2016: June 17- 5 rep, May 10- 3 rep, March 22- 5 rep, Feb 24- 5 rep, Jan 25- 3 rep,
2015: Sept 28- 1 rep, July 1- 5 rep, April 13- 3 rep, Feb 5- 3 rep,
2014: Dec 16- max rep, Dec 3- 5 rep, Sept 18- 5 rep, Aug 26- 5 rep, Aug 13- 5 rep, July 14- 5 rep, April 17- 5 rep, Jan 15- 5 rep
-then-
Individual gymnastics skills and drills