Tuesday 171017 Run, WB, Box

As stated a number of days ago… each week thru Dec 9th we will feature at least one “running-centric” WOD with the focus on the Point Dume Sprint Triathlon/CFM 5km run. And today is that very running WOD! Three runs of decreasing length, punctuated by some wall ball shots and box jumps. Just the recipe to cook those legs for the next run! Again, when you are trying to work on running endurance, do not use the run as rest. Instead, focus on small pieces of speed during the run to maintain a solid pace. One method is thinking in terms of a Tabata Set- which is 20 seconds “on” and 10 seconds “off.” The way to utilize that method today is to get out on Cross Creek and surge into a good running cadence for about 20 seconds. Then back off a bit for 10 seconds. NOT to a jogging pace, but to the level where you can get your breathing back under control and ready for the next 20 seconds of “ON.”  Seven to nine rounds of this and your 800m run is dust. Repeat for the 600 and 400m bouts. Try this technique today… it is one of MANY that can be used to focus on using the run as a way to finish a workout faster.

Today during the 4pm class we will host a videographer from Reason Magazine. They are doing a piece that reflects CrossFit’s critical analysis of the US government’s most recent exercise standards. CFM athlete and Pepperdine sports med professor, Holden MacRae PhD, has co-written a paper with CrossFit HQ staff member, Russ Greene that picks apart the current physical activity standards and provides recommendations on how they can be significantly improved (**cough-CrossFit-cough**). TODAY the Physical Activity Advisory Committee convenes for the first of 4 days of PUBLIC meetings and it seems as though CrossFit staff members were not allowed to participate!

Consider attending the 4pm class today- we would like to have CrossFit Malibu athletes training as a backdrop for the video. 

Mikaela reps through some thrusters in last week’s Hero WOD, “Artie”

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time, complete:
800m run
50 wall ball shots (20/14#)
50 box jumps (24/20″)
600m run
35 wall ball shots
35 box jumps
400m run
20 wall ball shots
20 box jumps
Post time and scaling to chalkboard/journals

Tuesday 5pm Open Training Hour

WODs for Oct 16th-22nd 2017

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds SLOWLY of:
5 strict toes to bar
5 strict ring dips
10 knees to elbows
10 strict chest to bar pull ups
20 2″ banded good mornings
20 goblet squats (20/16kg)
Post feeling emoji to chalkboard/details to journal

Monday 5pm STRONG Specialty Session: CrossFit Total 2RM per movement

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time, complete:
800m run
50 wall ball shots (20/14#)
50 box jumps (24/20″)
600m run
35 wall ball shots
35 box jumps
400m run
20 wall ball shots
20 box jumps
Post time and scaling to chalkboard/journals

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
As many rounds as possible in 8 minutes of:
50/35kg sumo deadlift high pulls, 10 reps
50/35kg push press, 10 reps
Post number of rounds to chalkboard/journals
-then-
Finisher
Row- 3 pulls for power, warm up/practice and then 5 attempts
Post highest wattage hit

Wednesday 5pm Gymnastics Specialty Session

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat, 3 reps
15 minutes to a heavy set of 3
-then-
Six rounds for time of:
50/35kg power snatch, 6 reps
35 double unders
Post time and loads to chalkboard/journals

Thursday’s 5pm Open Training Hour

Friday’s WOD at 7 and 9am, again at 3 and 5pm
Snatch, work up to heavy set of 1
Power and/or squat
-then-
Clean and jerk, work up to heavy set of 1
Power and/or squat, split and/or power jerk

Saturday Sessions
Triathlon Training Team Practice #2, 7:30-9am
Big WOD Sessions, 9:30am

 

Friday 171013 “Artie”

The Whole 30 wraps up in just 2 days and we have a number of athletes finishing the 30 days! Congrats to Pam, Deb, Cass, Dr Jo, Patricia, Lisa and David B, Julia, Trisha and Gaby… hang on for 2 more days. And as I have suggested to a few of them: let’s keep it going for 30 more OR you could try continuing it in a new and different way- read this:

Here is a post from the Whole 30 that reflects the NEXT half of the Whole Life Challenge!
Every day for 30 days…

    • Sleep. Unplug from your computer, TV, iPad, e-reader, and cell phone a full one hour before bedtime.
    • Personal growth. Handwrite and mail a letter, postcard, or greeting card to a friend or family member with whom you’d like to stay better connected.
    • Temperance. Choose one hour a day when you are completely unplugged from your computer, TV, and your Smartphone.
    • Active recovery. Spend 20 minutes stretching, foam rolling, or doing mobility work.
    • Injury rehabilitation: Do all of your PT exercises or other injury-prevention or recovery activity for 15 minutes.
    • Fun and Play: Read a book (pleasure reading, not work!) for one hour.
    • Stress management: Do 10 sun salutations each morning before you have your coffee.
    • Exercise: Increase the length of your dog walks by 10 minutes. That’s 300 more minutes of exercise for you and your pooch.
    • Nutrition(ish): Floss your teeth. Good health starts in the mouth!

 

New chalkboard art courtesy of new athlete, Ren’s kids: Ren Jr and Piper

Friday’s WOD at 7 and 9am, against 3 and 5pm
“Artie” a Hero WOD
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters (43/29kg)
Post rounds completed to journals/chalkboards
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts. He is survived by his sister, Charo; and parents, Alfonso and Mirella.

Thursday 171012 Shoulder Press 3RM +

Take a look at Dr. Jo in the photograph below. The picture on the left represents a technically sound deadlift set up position. The picture on the right she is in the bottom of a Romanian deadlift (RDL), with solid positioning. In yesterday’s classes we practiced both lifts so that during the high repetition deadlift met-con you were able to feel when you were lifting with a high-hip position (Romanian) instead of a standard deadlift. The reason that makes a difference is because of this:

Do you have REALLY REALLY sore hamstrings today? That’s why. 

Lifting loads from the floor with an elevated hip (at the level of the shoulders- like Dr Jo on the right) is less mechanically efficient than the demo on the left. It’s not dangerous- it’s just not as strong. The standard deadlift involves more quadriceps than does the Romanian- a lift that relies almost entirely on the posterior chain (hamstring and lower back). The conventional deadlift istherefore stronger than the RDL. When athletes go high rep with deadlifts, the tendency is to lift with the high hip- because it is faster.  Relatively heavy load + speed = high power output. Spread that over musculature that is less strong with lots of negatives (eccentric muscle contraction) and you’ve got yourself some delayed onset muscle soreness in those hammies.

Thanks for demonstrating these lifts Dr Jo. How are your hammies today?

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Shoulder press
3-3-3-3-3-3-3
Post new 3RM to chalkboard/journals
Compare to whiteboard and… Nov 9 2015, May 15 2015, Nov 17 2014 (3 rep max days)
-then-
For time:
1km bike
1/2km row
Post time to chalkboard/journals

Thursday 5pm open training hour

Wednesday 171011 Press, Dead, Run Pyramid

No doubt, you already know that the Point Dume Sprint Triathlon is coming up in December. We have a few handfuls of athletes in training for that event. The main component to their training is showing up at CrossFit Malibu a few days a week and doing the WOD in group classes. Yes, the standard workout-of-the-day is the backbone of this triathlon training program. As a supplement, they attend a 90 minute run, bike, swim workout twice per month AND complete one additional “homework WOD” twice per month. This adds 5 hours of training to their “general physical preparedness” program (CrossFit at the Hut).

I understand, training for a triathlon isn’t everyone’s idea of a good time… But I also know there are a number of you out there that have expressed interest in training for a 5km race.  Well now we have the best of both worlds… because on the morning of the Point Dume Sprint Triathlon we will hold a 5k run (that’s 3 miles for the metrically challenged). The course overlooks the Pacific, takes advantage of the terrain of the Point Dume Reserve, and will allow you to cheer on our triathlon participants all at the same time. How are you going to train for this? You already know the short answer… simply attend your regular CrossFit Malibu sessions on a regular basis. A slightly longer answer is to also put in a few additional short, intense runs each month from now until the event on the morning of Saturday, Dec 9th. “Individual homework” will also go out so that you have something specific you can use to practice on  your own… during open training hours OR on your own outside of the Hut.

Prepare for this event by simply showing up at the hut and doing the workout – be SUPER prepared by adding one short, intense run weekly.

Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
For time complete:
30 push press (exactly half of deadlift load)
40 deadlifts (90/60kg)
800m run
40 deadlifts
30 push press
Post time and loads to chalkboard/journals

Wednesday 5pm Gymnastics Specialty Session
skills and drills with lots of practice time on a few body weight movements

Tuesday 171010 Scott Up, Squat Clean

This week’s Whole Life Challenge lifestyle practice is to listen to a song each day that motivates you or can change your mood and attitude. What tune comes to mind for you? At the Hut we play (what we think) is a wide variety of music during workouts… from hip hop to classic rock, from 80’s to current top 40, and the occasional electronic or dance music. If there is a song or band that you know will get you to run faster, lift heavier, or otherwise get through your workout better- tell us and we can do our best to fill your musical selection. Just remember to tip your DJ!

Lean and mean… Bob is still cranking out the overheads… in this case, thrusters

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 10 minutes of:
20 scott ups (25/10kg bumper plates)
90/65kg squat clean, 5 reps
Post number of rounds and remaining reps to chalkboard/journals

Tuesday’s 5pm Open Training Hour

WODs for Oct 9th-14th 2017

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Helen”
Three rounds for time of:
400m run
21 KB swing (24/16kg, USA)
12 pull ups
Post time and scaling to chalkboard/journals
and PR board
Compare to recent Helen times and similar WODs: May 2 2017, Aug 22 2016, 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.

Monday Specialty Session 5pm STRONG!

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 10 minutes of:
20 scott ups (25/10kg bumper plates)
90/65kg squat clean, 5 reps
Post number of rounds and remaining reps to chalkboard/journals

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
For time complete:
30 push press (exactly half of deadlift load)
40 deadlifts (90/60kg)
800m run
40 deadlifts
30 push press
Post time and loads to chalkboard/journals

Wednesday 5pm Gymnastics Specialty Session
skills and drills with lots of practice time on a few body weight movements

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Shoulder press
3-3-3-3-3-3-3
Post new 3RM to chalkboard/journals
Compare to whiteboard and… Nov 9 2015, May 15 2015, Nov 17 2014 (3 rep max days)
-then-
For time:
1km bike
1/2km row
Post time to chalkboard/journals

Thursday’s 5pm Open Training Hour

Friday’s WOD at 7 and 9am, against 3 and 5pm
“Artie” a Hero WOD
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters (43/29kg)
Post rounds completed to journals/chalkboards
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts. He is survived by his sister, Charo; and parents, Alfonso and Mirella.

Saturday 
9:30am BIG WOD at the Hut

Friday 171006 Run Lunge Climb

This is a repost from a blogpost to our CFM website from way back in June of 2011. When I posted the video (pic version below) of Lisa, Lincoln, and Carolyn… it reminded me of writing the article about the extent of the accomplishments of our athletes OUTSIDE of the gym. What is written below is obviously referencing the WOMEN of CFM… maybe its time to write a version about the MEN!

A few days ago there was a casting call for Real Housewives of Malibu.  While the various series’ from the OC, Beverly Hills, Atlanta, etc… provided some classic, mindless entertainment- it’s all fun and games until they scout out our town for some drama dredging and back stabbing.  Of course, they could find fodder for this show in most towns and Malibu is certainly no exception… but it got me to thinking about how much better a reality show would be featuring the “Real Women of CrossFit Malibu.”  A TV series showcasing the talented and accomplished female side of CFM would not only provide a righteous foil to a Real Housewives of Malibu show… but it would also serve as a kind of example and mentorship of what girls and young women of our community could aspire to become.

Here is a quick behind the scenes resume for the casting call of Real Women of CrossFit Malibu… 
CFM women are intelligent with PhDs in Mathematics, Economics, Administration, and Exercise Science; they are respected physicians and surgeons;  real women of CrossFit Malibu include successful business owners, working moms and stay at home moms; they have prospered in running large branches of major corporations in television and finance; serve the community through city council work, leading PTA groups and firefighting; they are accomplished actors and tenured university professors, teachers and healers, college students and recent graduates; they are creative in both fashion and interior design; they are hardworking athletes able to clean heavy weight and even living rooms if that’s what they choose!  The Real Women of CrossFit are at home throwing great cocktail and dinner parties with gourmet food… and are just as adept drinking beer from the CFM keg at BBQs after doing heavy deadlifts.  Could you image the cameras rolling during the CrossFit Games Sectionals WODs?!  Enough blood, sweat and pull ups from our female counterparts to scare off most males.  Real Women of CrossFit Malibu are looked up to by sons, daughters and grandchildren, adored by husbands and significant others. They are strong, graceful, brave and fit… accomplished and admired. And we wouldn’t even need to TiVo that show… we live it everyday here at CrossFit Malibu!

Match the occupation to the athlete: the writer, the Marine, the composer/professor, who is who?

Friday’s WOD at 7 and 9am, 3 and 5pm
Six rounds for time of:
200m run
12 overhead walking lunge (20/10kg bumper plate)
2 legless rope climbs
Post time and scaling to chalkboard/journals