Thursday 171214 Row Plus AMRAP 25

We are in the midst of the holiday season… and how can you be sure? Well, next week we feature not one, but TWO holiday themed workouts. First up comes Eight Days of Hanukkah that will take place as a mid-week group WOD and then the Twelve Days of Christmas is featured the following Saturday Dec 23rd. Celebrate both of them at the Hut next week!

How do you handle the holidays with respect to partaking in the sweets, alcohol, and other excesses related to food intake? Let’s first discuss the topic of receiving gifts of cookies, candy, and other sugar laden “foods.”  This came up during the Monday 6am workout group… and the overall sentiment is that you should not feel guilty about throwing food away that you would otherwise not be willing to eat. Someone give you a gift basket with treats that you deem poison… toss it. It’s okay to throw it out. Of course, it is also okay to eat some or even all of it… BUT not out of obligation to the person who gave it to you. What do you think about regifting it? My personal thought on this is if you aren’t going to eat it because it is bad for your health… then why give it to someone else who might not have the resources, support (CrossFit), and/or will power to avoid binging on it?  More on these topics as we dive full-on into the holiday gluttony.

The gang toes the sandy starting line ready to swim out to the Liz and Kolby bouy.

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
On a clock for 25 minutes complete:
Row 2k (alternate to row is a 2.4 mile bike)
then as many rounds as possible of:
10 chest to bar pull ups
6 power cleans (70/55kg)
6 push press (same load as cleans)
Post 2k row time and number of rounds and remaining reps to chalkboard/journals

Thursday’s 5pm Open Training Hour

Wednesday 171213 Bench Press

Here is a riddle for you: what is something we don’t do very often, but when we do… everyone has a great time? Look down at the bottom for your answer.

Yup it is the good old bench press. Decried as a ‘non-functional’ exercise in some fitness circles yet held sacred in the football weight room and professional football combine. In the sport of powerlifting this event is a full one-third of the entire sport… along with the deadlift and back squat.

While you might not ever find yourself on your back under a heavy load there is still plenty of strength transfer that is gained in the bench press. CrossFit defines the most critical aspect of functional movement as the ability to “move large loads long distances quickly.” So while a clean or snatch moves heavier loads further and faster than a bench press, it is still a movement that can helpful in generating pushing strength and power. Think of a football linemen’s horizontal pressing movements on both offensive and defensive sides of the lines. And the muscular strength and endurance of the press is directly transferable to the push up… a very basic bodyweight movement that is a cornerstone of human movement (as evidenced by the burpee:)

So get in here, get under the bar… and go heavier!

Pam emerges gracefully from the dolphin-filled Pacific Ocean… ready to ride the wilds of PCH on her bike

Wednesday’s WOD at 7 and 9am, and again at 4 and 6pm
Bench press
5-5-3-3-3-1-1-1
Post loads for 5, 3, 1 rep on chalkboard/journals
August 17 2016 3RM, June 3 2016,

Wednesday 5pm Gymnastics specialty session

Tuesday 171212 Run & KB Swing Post Test WOD

Congratulations to all Point Dume Sprint Triathlon racers for their excellent performance this past Saturday. The 11 weeks training program included 5 “triathlon team” group practices, an additional 5 sets of homework workouts to be done on their own, and (of course) as many group WODs at the Hut with our standard CrossFit programming. The result- an upbeat racing environment, fun along each part of the route, and smiles (and sprints) while the finish line. An added bonus on Saturday was the 5km run on the very hilly course around the Point Dume neighborhood. A cogent reminder that the general physical preparedness derived from CrossFit training gets us ready for not only the unknown and the unknowable… but also the known and the knowable! Finally… there was absolutely NO LSD* used in the training for this triathlon!

*LSD= long slow distance… which is standard protocol in triathlon training of all distances. We, however, stuck with short sprint intervals, hill repeats, and swimming/ocean skills and drills to be prepared for the challenge.

The Point Dume Sprint Triathlon group with Go Outside and Play 5k runners and spectators.

 

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time complete:
800m run
22 KB swings (USA 24/18kg)
600m run
33 KB swings
400m run
44 KB swings
Post time and scaling to chalkboard/journals
Compare to September 26 2017

Tuesday’s 5pm Open Training Hour

WODs for Dec 11th-16th 2017

After the wild and windy extremes of last week… here’s to a calm list of things to do for the coming 5 days! We begin with something that was on the menu from Friday and it has shifted to the top of the order.

Do you have a friend or loved one who needs CrossFit Malibu?  You know we can help!

Monday’s WOD at 6, 7 and 9am, and again at 4 and 6pm
For time:
60/45kg thrusters (from ground), 10 reps
50 double unders
60/45kg thrusters, 8 reps
50 double unders
60/45kg thrusters, 6 reps
50 double unders
60/45kg thrusters, 4reps
50 double unders
60/45kg thrusters, 2 reps
50 double unders
Post time and scaling to chalkboards/journals
Recent Fran-Oct 31 2017, July 21 2017, May 17 2017, April 19 2017

Monday 5pm Olympic lifting specialty

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time complete:
800m run
22 KB swings (USA 24/18kg)
600m run
33 KB swings
400m run
44 KB swings
Post time and scaling to chalkboard/journals
Compare to September 26 2017

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am, and again at 4 and 6pm
Bench press
5-5-3-3-3-1-1-1
Post loads for 5, 3, 1 rep on chalkboard/journals
August 17 2016 3RM, June 3 2016,

Wednesday 5pm Gymnastics specialty session

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
On a clock for 25 minutes complete:
Row 2k (alternate to row is a 2.4 mile bike)
then as many rounds as possible of:
10 chest to bar pull ups
6 power cleans (70/55kg)
6 push press (same load as cleans)
Post 2k row time and number of rounds and remaining reps to chalkboard/journals

Thursday’s 5pm Open Training Hour

Friday’s WOD at 7 and 9am, again at 3 and 5pm
Every minute on the minute
4 warm up minutes, 12 working minutes of:
Deadlift 2 reps at 80% 1RM
2 box jumps, as high and possible
Post load and number of rounds and box jump height to chalkboard/jouranls
-then-
50 calorie row for time (feeling brave? Make it a 50 calorie bike for time)
Post to chalkboard/journals
Compare to numbers on “rowing chalkboard”… record this- we will test it again in 2018.

Saturday 9:30am Big group WOD

Friday 171208 Five Tabata Sets

… this one is also known as “The Workout Former Known as This Past Tuesday’s Workout.” Our air quality has improved… so it is time for some heavy breathing after three days of strength work!

So we are BACK OPEN for Friday all classes. Of course, if anything changes we will notify you by FB, Instagram, and this here page. If you are not on our private FB page… let me know.

As you know, we are on extreme fire alert through Saturday so be sure that you have all vital personal belongings with you in your car- along with extra water and necessities in case of a last minute fire and subsequent evacuation!

We are also ON for Saturday’s Point Dume Sprint Triathlon at 7am and the 5km run which begins at 8am. Nothing will be going on at the Hut on Saturday morning… Point Dume State Beach is the place to be!

Lincoln displays his structural support for a heavy back squat… and emotional support for the Point Dume Sprint Triathlon. Join us on Saturday beginning at 7am

Friday’s WOD at 7, 9am and again at 3 and 5pm
Handstand skill work
-then-
Tabata Five Movements
Toes to bar (or some dragon flag sit up variation)
Kettlebell swings (USA 24/18kg)
Row for calories
Scott ups (20/10kg plate)
Pull ups
Rest for a full minute when transitioning between movements
Post total reps for each movement to chalkboard

Open Training Hour at 4pm

Thursday 171207 Lifting Sesh

We continue with strength training as the high winds get even higher and the fires continue to blaze. There is NO REASON to do training that is highly vascular at the Hut… as you know, our outdoor/indoor setting leaves us totally open to the elements. If you feel like you are needing some high heart rate work you can definitely get that in your own living room. So come do some strength work at the Hut in one of the classes… and before or after you can get this in at home:

As many rounds as possible in 12 minutes of: 12 squats and 6 burpees 
Please be sure to post your results on the Facebook group and the chalkboard!

Joshua and Bronx get through some power cleans together this week on a windy day.

 Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Globo Gym Lifting Sesh!
Work through 5 rounds not for time, with light-moderate loads of:
Romanian deadlift, 7 reps
Turkish get ups, 5 reps each side
Bent over row, 7 reps
Weighted pull up, 5 reps
Single arm strict DB press, 5 reps each side
Post emoji to chalkboards! REALLY… how’d the hour make you feel?

Thursday 5pm Open Training Hour

Wednesday 171206 Back Squats and TGUs

You might have noticed there was a change in the programming for the week… and Wednesday’s strength work was shifted to Tuesday. Due to the poor air quality- the not so subtle blend of smoke and dust permeating the region- it would have been silly to do high cardiorespiratory training throughout the day. So we moved the pressing work over to Tuesday.

We are still planning on doing the Tabata session at some point in coming days... but with so much particulate matter in the air (which seems very likely to be around for a while) that day will not be today. Instead we detour with a training protocol that makes sense for these unfortunate fire situations going on around us. Please show up… and be ready and willing to tango with these alterations in the training schedule… unknown and unknowable.

Thoughts and prayers go out to people and animals who have been affected by the fires… and to those braving the conditions to fight the battle to extinguish the blazes in So Cal. Be safe out there.

In Point Dume Sprint Triathlon News… of course we will continue to monitor the fire conditions over the next few days to ensure that a sprint race makes sense given the current conditions.

Looking out onto the Yard… gusty and dusty… but keep getting in here!

Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
Back squat
5-5-5-3-3-3-3
Turkish Get up
1 rep each side between working sets
Post heaviest 5 rep and 3 rep back squat loads and biggest TGU load to chalkboard/journals

Tuesday 171205 Pressing Strength Sets

What are you doing on Saturday morning?  There are a couple <<GOOD>> answers to that very simply question… I will run you through a few of those:

  •  “I’m going to cheer on the CrossFit Malibu Triathlon Team at the Point Dume Sprint Tri beginning at 7am because I love being there to motivate them after they’ve put in the time and effort to train for this thing. AND because maybe after checking it out I will be motivated enough to try it out for myself some day!”
  • “As CrossFit Malibu Triathlon Team member and I am going to be out there racing with the rest of my teammates… and I look forward to the cheers and encouragement from my fellow CFM athletes”
  • “Actually… I will be at Point Dume State Beach because I am going to run the 5km course. So, I’ll get there at 7am to watch the start of the tri (I really want to see the swim!)… and then I’ll warm up and be ready for the run which starts at 8am!”
  • “On Saturday morning I will be doing the Point Dume Sprint Triathlon! Although I didn’t do this year’s training program… I am ready to do the tri and can’t wait!”

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5
Post 3 heaviest loads for each lift to chalkboard/journals

Tuesday 5pm Open Training Hour

WODs for Dec 4th-9th 2017

Specialty Classes for December
Monday 5pm is Olympic weightlifting, some technique and loading, some experimenting.
Wednesday 5pm continues with gymnastics and body weight movements

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
100/75kg deadlift, 10 reps
15 push ups
15 ring dips
60/45kg squat clean, 10 reps
Post number of rounds and remaining reps and scaling to chalkboard/journals

Monday 5pm Specialty Session- Olympic Lifting
Snatch, OHS, sled pulls

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Handstand skill work
-then-
Tabata Five Movements
Toes to bar (or some dragon flag sit up variation)
Kettlebell swings (USA 24/18kg)
Row for calories
Scott ups (20/10kg plate)
Pull ups
Rest for a full minute when transitioning between movements
Post total reps for each movement to chalkboard

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am, and again at 4 and 6pm
Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5
Post 3 heaviest loads for each lift to chalkboard/journals

Wednesday 5pm Specialty Session- Gymnastics Skills and Drills

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Globo Gym Lifting Sesh!
Work through 5 rounds not for time, with light-moderate loads of:
Romanian deadlift, 7 reps
Turkish get ups, 5 reps each side
Bent over row, 7 reps
Weighted pull up, 5 reps
Single arm strict DB press, 5 reps each side
Post emoji to chalkboards! REALLY… how’d the hour make you feel?

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am, and again at 3 and 5pm
For time:
60/45kg thrusters, 10 reps
50 double unders
60/45kg thrusters, 8 reps
50 double unders
60/45kg thrusters, 6 reps
50 double unders
60/45kg thrusters, 4reps
50 double unders
60/45kg thrusters, 2 reps
50 double unders
Post time and scaling to chalkboards/journals
Recent Fran-Oct 31 2017, July 21 2017, May 17 2017, April 19 2017

Friday 4pm Open Training Hour

Saturday Sessions
7am start at the Point Dume Sprint Triathlon
8am start for the 5km run around Point Dume
(no sessions at the Hut today!)