Friday Morning 180223 Open WOD 18.1

The Open is here and 18.1 has been announced!
If you want or need to do this WOD on Friday- then make sure you get in here for either the 7 or 9am WOD (as we will be closed on Friday afternoon!). Fridays for the entire Open will be the Open WOD for that week. If you would like to come in to practice and strategize on Friday before the Big Event on Saturday morning, then by all means, come on in and warm it up.

Saturday BIG EVENT- the Hut will open at 7:30am each Saturday morning with the first heat kicking off at 8:05am. Each of our 4 teams has an official coach- <Chloe, Mike, Kolby, Jordan> and that coach is in charge of making sure that team members are fully briefed on all rules and judging standards. Familiarize yourself with these details and then judge someone!

KK pushing hard as KK cheers on from the side… though I think he is checking the RPMs, not cheering!

Friday 7 and 9am- OPEN WORKOUT 18.1 (remember we are closed on Friday afternoon!)
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 single dumbbell hang clean and jerks (50/35#)
14 / 12-cal. row
Post number of total reps to chalkboard/journal and the Open website scoreboard.

See official rules here
VARIATIONS
Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell
Teenagers 14-15:
Boys use 35-lb. dumbbell Girls use 20-lb. dumbbell
Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell Girls perform hanging knee-raises, use 10-lb. dumbbell
Masters 55+:
Men use 35-lb. dumbbell Women use 20-lb. dumbbell
Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell Women perform sit-ups, use 10-lb. dumbbell

Thursday 180223 Power Clean

Come on out to the Open Announcement tonight at 5pm! Watch the exciting reveal of the first workout in the 2018 CrossFit Games Open competition live from Sao Paulo, Brazil and then see top CrossFitters take on 18.1. We will announce the FIVE official CrossFit Malibu Intramural Teams- so come find out who you will be your teammates as we kick off this 5 week event!

Thursday’s WOD at 6, 7, 9am, and again at 4 and 6pm
Power clean
3-3-3-3-3
-then-
Handstand work skills and practice

Thurs 5pm- CrossFit Games Open Announcement (this slot for the next 5 weeks!)
No Open Training Hour

Wednesday 180221 OHS and a Short Couplet

Tonight our Intramural Teams will be selected and you will be placed with your group for the next 5 weeks. In those groups, you will have a private FB page to communicate with your team members from week to week to determine things like: your team name, your team uniform/outfit, reminders on showing up for the Thursday Open Announcement, giving encouragement about the workouts, communicating strategies or other information that you might want to share with teammates during the Open… like “:How the Heck are We Going to Win the Spirit of the Open Award so that our Team gets on the CrossFIt Malibu Barbell Hall of Fame Trophy?!

Remember that taking the judges course earns your team 3 extra points! That is BIG… each athlete can take it! I took mine so I guaranteed a 3 point lead over your team.. before we even started!

Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
10 minutes to work up to AHAP of
Overhead Squat 3 reps
-then-
Five rounds for time of:
6 squat snatch (45/30kg)
10 box jumps (24/20″)
Post time and rep scheme to chalkboard/journals

Wed 5pm Open Prep Specialty Class

Tuesday 180220 Run Push Pull Row

CrossFit Malibu Intramural Open: 5 weeks, 5 workouts, Tons of fun. The idea of the intramural open is to build community, try new things, and get a great workout in. Thanks for joining us we look forward to spending the next 5 weeks with you!

Here is how each week will work:
Monday-Thursday: Regular Daily Class Schedule
Thursday 5pm- Live Open announcement (no Open Training Hour)
Friday- CrossFit Games Open WOD completed in each group class
Saturday 7:30am gym opens, 8am heats start for the workouts
All scores have to be submitted by 5pm on Monday evening

You will work with your team to get the most points each week and end with the most cumulative points as a team!
Here’s how the points system will work:
Take the ONLINE JUDGE’S COURSE online: 3 pts each member
Attend Thursday 5pm: 1 pt each member
Complete WOD: 1 pt each member
Top athlete male/female (regardless of age): 2 pts
Best team spirit over 5 weeks (unanimous vote): 10 pts
There is still time to sign up go to http://games.crossfit.com
Official team draft happens this WEDNESDAY NIGHT!

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time:
800m run*
40 burpees (Open Standard)
40 DB power snatch (50/35# Open standard)
600m ROW
40 DB HANG power snatch
40 push ups
400m run
Post time and scaling to chalkboard/journals
*we reserve the right to change to all rowing if too much construction going on!

WODs for Feb 19th-24th 2018

It is Sunday night and I just heard some sad news from Darryl– his father passed away earlier today. Our thoughts and prayers go out to Darryl, and his kids- Sean and Tiana- and all of their family and friends. Darryl is headed back to New Jersey early tomorrow morning to be with everyone. Hang in there Darryl- if you need anything you can reach out to us, here on this page or of course, individually.

We are OPEN for regularly scheduled classes all day on Presidents Day!

This week we will announce the CrossFit Games Open Intramural Team Rosters…
if you haven’t already signed up- do so! Also- let a coach know as well as write your name on the chalkboard next to the GHD so that we can draft you to a team.

Monday WODs at 6, 7, 9am and again at 4 and 6pm
Every 3rd minute for 10 rounds of:
Back squat, 3 reps
5 toes to bar
5 ring dips
Post # of sets at heaviest load to chalkboard

Monday 5pm Olympic Lifting Specialty Class

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time:
800m run
40 burpees (Open Standard)
40 DB power snatch (50/35# Open standard)
600m ROW
40 DB HANG power snatch
40 push ups
400m run
Post time and scaling to chalkboard/journals

Tuesday 5pm Open Training Hour
-ensure that loads and volume are appropriate for anyone doing the Open on Fri or Sat!

Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
10 minutes to work up to AHAP of
Overhead Squat 3 reps
-then-
Five rounds for time of:
6 squat snatch (45/30kg)
10 box jumps (24/20″)
Post time and rep scheme to chalkboard/journals

Wed 5pm Open Prep Specialty Class

Thursday’s WOD at 6, 7, 9am, and again at 4 and 6pm
Power clean
3-3-3-3-3
-then-
Handstand work skills and practice

Thurs 5pm- CrossFit Games Open Announcement (this slot for the next 5 weeks!)
No Open Training Hour

Friday’s WOD at 7 and 9am ONLYwe will NOT hold classes Friday afternoon this week, as we are hosting an outside event at the Hut from last morning into the evening.
18.1 Open WOD

Saturday morning CrossFit Malibu Intramural Event Begins!
18.1 Open WOD

Saturday Morning

9:30am BIG WOD

-We are OPEN for regular schedule all day for Presidents Day.

-Thursday 5pm OPEN announcement for 18.1

-we are CLOSED this coming Friday Feb 23rd for afternoon classes. Regular class schedule on that Friday morning for 18.1 practice or your actual 18.1!

Friday 180216 Front Squat

Lots of variety across the week- from tabata barbell into muscle ups and a “long” run, midweek with squat clean thrusters, rope climbs and handstand push ups and today a mile time trial after some heaviness in some squats. Last week Saturday our 9am talk was focused on the topic of functional movement and why we do it… our next group chat will focus on the other two pillars of “What Is CrossFit”: high intensity and constant variance. Stay tuned for the next episode.

Speaking of CrossFit theory and practice: this coming weekend Mikaela will be attending her CrossFit Level 1 seminar. She has been interning this past school year and this next milestone moves her another step along the line in the process of teaching CrossFit classes. Her weekend will be comprised of many lectures on “why we do what we do” in addition to a heavy dose of practical training that includes the Nine Fundamental Movements as well as other CrossFit staples. There are training sessions across the 2 days and her experience will end with the Level 1 exam. Best of luck Mikaela- have fun!

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Front squat
5-5-3-3-3-1-1-1-1-1
Post 3 loads for the 5/3/1 rep sets and mile run time to chalkboard/journals
-then-
Run one mile for time
Post one mile run time (or 2k row) to chalkboard/journals/PR board!

Friday 4pm Open Training Hour

Thursday 180215 …And 10 Rope Climbs

So you realize, right?, that next week at this time (roughly) we will gather at the Hut at 5pm to hear what we have in store for us on Friday and Saturday. Yes, the Reebok CrossFit Games Open commences in one week’s time. Our CrossFit Malibu team is gathering and right behind it.. our CFM intramural teams will be formed. Currently we have 15 official athletes on the CrossFit Malibu team (meaning: actually signed up on the Games Site. YOU should sign up too: HERE

You will get more information on our CFM Intramural Events within the next few days!

Today’s banded good mornings are a substitution for what Joanna is doing here- one type of hip extension.

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time complete:
10 strict handstand push ups
20 knees to elbows
30 banded good mornings (2/1″band)
10 seated rope climbs (spread these out between the 2 sets of HSPU)
30 banded good mornings
20 knees to elbows
10 strict handstand push ups
Post time and scaling to chalkboard/journals

Thursday 5pm Open Training Hour

Wednesday 180214 Valentine’s Day Couple(t)

If I should think of thrusters
I’d think of you, your arms uplifted,
Barbell raised above,
The lyre shape of your arms and shoulders,
The soft curve of your lumbar spine, hips below parallel.
No movement is sweeter, nor could Froning
So have bewitched. I think of this,
And all my universe becomes perfect range of motion.
But were you in full hip extension, dear love,
The core to extremity would take my breath away,
No power could match that ecstasy,
No repetition encompass it, no other worlds.
If I should think of thrusters,
I’d think of you.

Shakespeare’s Love Poems, CrossFit Bard of Avon

Check out this crew from last Saturday’s BIG WOD… their partners are thrustering!

Wednesday’s WOD at 7 and 9am and again at 4 and 6pm
For time complete:
42 scott ups (15/10kg plate)
21 squat clean thrusters (50/35kg)
30 scott ups
15 squat clean thrusters
18 scott ups
9 squat clean thrusters
Post time and load to chalkboard/journals

Wednesday 5pm Specialty Session- CrossFit Games Open Preparation
To be revealed at a later date

Tuesday 180212 “Yeti” A Hero WOD

This Hero WOD “Yeti” is in memory of Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management’s Great Basin Smokejumpers. Urban embodied positivity, hard work, self improvement and fun. He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.

Welcome to CrossFit Malibu to Tyler- who is a wild land firefighter whose work season runs from May 1 through November. He protects Bureau of Land Management areas and will be working this year in the southern region of the USA. He is an avid sailor and trains with CrossFit to be ready for fire fighting seasons.

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Yeti”
For time, complete:
25 pull ups
10 muscle ups
1.5 mile run
10 muscle ups
25 pull ups
Power time and scaling to chalkboard/journal
25 minute cut off

Tuesday 5pm Open Training Hour