Friday 160923 “Christine”

A few welcomes go out to new members here at CrossFit Malibu: pictured in the line-up below are two recently acquired athletes to our team at the Hut.  Cree- comes to us with some CrossFit experience having trained for some time in Park City. He has recently relocated to Malibu.  Emmet, on the other hand, is a second generation Malibuite and is now a senior at Pepperdine.  He completed an Elements series and has been attending group classes since “Gwen” on Monday.  A big CFM welcome to you both.

The class hangs around to watch Kolby finish "Gwen" earlier in the week.

AC, Mikaela, Cree, Julia, Rod and Emmet hang around to watch Kolby finish “Gwen” on Monday

Friday’s WOD at 7 and 9am, 3 and 5pm
Three rounds for time of:
500m row
12 bodyweight deadlifts
21 box jumps 20″
Post time and load to chalkboard/journals.
Compare to August 20 2014, October 19 2013, July 27 2013, October 26 2012

Thursday 160922 Power Snatch 8×2

As I mentioned in one of the morning classes yesterday- this is a solid week of “classic” CrossFit programming.  No gimmicks, no tricks, and nothing too fancy.  Just good old-fashioned constantly varied, high intensity, functional movement at it’s best.  Mainly couplets and triplets with along with some single modality days.  A mix of loadings, including body weight and heavy sessions.  Workouts “for time”, for max reps, and max loads.  All acting in concert to yield increased work capacity across broad time and modal domains.  Based on all this stuff you’ve ready on the blog this week… what do you think is going to come up on Friday?

Anna works overhead squat positioning- mechanics come first and it's a continuously evolving process.

Anna works her overhead squat- mechanics come first and it’s a continuously evolving process.

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
5pm Open Training Hour

Power snatch
Post number of sets at heaviest load to chalkboard/journal
May 16 2016-2 rep sets, Nov 3 2015-3 rep sets, June 11 2015- 5×5 reps.

Wednesday 160921 Back Squat and 800m Run

It’s not too late to join 25 of us in this season’s running of the Whole Life Challenge- click HERE to join. You have until Saturday to begin. And do NOT worry that you are too late or have already fallen behind. The most important aspect is making personal progress… and that has happened for SO MANY of the participants after only 5 days. Imagine what can happen to YOU in the remaining 55 days!  Here are some of the participant comments about who they feel reacting to the first HALF of the first week:

  • “I feel the greatness of this kicking in.”
  • “Feeling really good and great energy. Worried I overshot it with the sleep goal as I’m not as sluggish or feeling the need for as much sleep right now with a clean diet and exercise.”
  • “Feeling great today after being 100% compliant yesterday, killing it at the gym, and getting good sleep.”
  • “Maybe it’s too early to say this but I’m sensing my body is already feeling the benefits of cleaner fuel.”
  • “I have noticed more energy and definitely better overall and was wondering if it was possible to feel it already?! Totally worth the extra effort and amazing how resilient the body is!”
  • “Woke up this morning with a headache, but after I meditated for ten mins, it was gone. Felt ready for the day.”

How can you argue with results?  Think about how much you can get out of this!

Whitney and Megan storm thru "Gwen" with some rough 'breaks'... And who is that mystery man?

Whitney and Megan storm thru “Gwen” with some rough ‘breaks’… And who is that mystery man?

Wednesday’s WOD at 7 and 9am, 4 and 6pm
5pm CrossFit Endurance Class

For time:
Back squat, 20 reps (AHAP from rack)
800m run**
Back squat, 15 reps
800m run
Back squat, 10 reps
800m run
Post load, time and scaling to chalkboard/journals
**If first run exceeds 5 minutes- scale remaining runs to 600m

Tuesday 160920 “Tabata This”

From yesterday’s “Max Load” work out to today’s “Max Rep” session- different points of focus, working distinctly separate types of fitness. Together this wide range of general physical preparedness has created nothing short of the Fittest Humans In Malibu. Seriously. Mind you… I, quite actually, JUST thought of that as I typed it. But consider it for a moment. Take the total membership of ANY gym in our area. Test each persons’ fitness across a broad range of physical activities. Heck- let’s take the tests directly from the Open or the Regionals or even the CrossFit Games. (Let’s even allow other gyms to only include the members who actually show up on a regular basis!) Let’s allow someone else to come up with the tests! But if we were to test every one- I can assure you that YOU ALL win the “Fittest Humans in Malibu” contest. This is not meant to be taken, necessarily, as a challenge or showdown. But it is simply FACT that the athletes that train here have established a broader range of physical capacity than any of their local counterparts. And if we break it down into age categories… yeesh- it’s even an easier claim to make. I stand behind it 100%.

These guys are ready to run circles around YOU... and they will even carry sandbags on their backs!

These guys are ready to run circles around YOU… and they will even carry sandbags on their backs!

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm.
5pm Open Training Hour (do your WLC prelim or other work)

Handstand warm up, skill work and practice- 10 minutes of skill and practice.
“Tabata This”- this is a CrossFit benchmark WOD
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Post total number of reps for each activity to chalkboard/journals.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Compare to June 8 2015 and/ or September 23 2010

Monday 160919 “Gwen”

Congrats to Peter, Faith and Dan for completing the 30th running of the Malibu Triathlon’s classic distance on Sunday. Rich was there assisting an adaptive athlete- way to go man! On Saturday Andy and Chad formed the bike-run duo of a relay team… Of which Chad was the last minute fill-in for another person who went lame a few days ago. BTW- this was Chad’s first 10km road race run and he did in well under an hour. Nanette, who we already know is accomplished on a bike- raced the cycling portion of Sunday’s race as well. Once again, we KNOW through experience that constantly varied, functional movement executed at high intensity elicits a training response that is broad, general and inclusive enough to not just get you THROUGH a triathlon… but allows you to get all over a triathlon!

Today’s WOD is a relatively unknown/obscure benchmark “Girl WOD”— even though it has shown up on the main page 11 times, most recently on 150903. It is a strength-endurance workout where max load is the goal… NOT max time. The three sets of work could, technically, take you as long as you like. But then again, holding that load for more than you need for each set of reps could get overwhelming. Which is why I want to mention the mental-toughness that this WOD is going to summon from each of you.

Peter finishing his 4 mile run... after a half mile swim and an 18 mile bike.

Peter finishing his 4 mile run… after a half mile swim and an 18 mile bike.  This is his 6th triathlon

Monday’s WOD at 6, 7, 9am, and again at 4 and 6pm.  
5pm CrossFit Total training session
Clean and jerk 15*12*9 reps
Post load (and number of breaks- goal is NONE!) to chalkboard/journals

Touch and go at floor only. Even a re-grip off the floor is a foul. Active breaks in the front rack, hip crease, overhead are all allowed and necessary. No dropping from overhead- except for the VERY FINAL rep of each set. Use same load for each set. *Rest as needed between sets.

Weekend Happenings

Saturday morning
8:30am- Whole Life Challenge preliminary work out and measurements… Along with a question/answer regarding the whole life challenge. Even if you haven’t signed up yet but intend on joining the challenge – please attend this workout session.
9:30am- team/partner WOD, The standard Saturday morning workout of the day

Malibu triathlon
A number of CrossFit Malibu athletes will be competing on Saturday in the international distance triathlon relays and on Sunday with the classic distance triathlon. Malibu triathlon
A number of CrossFit Malibu athletes will be competing on Saturday in the international distance triathlon relays and on Sunday with the classic distance triathlon. Either come out and cheer for the athletes and watch the race… Or steer clear of West Malibu entirely – it will be crowded 🙂

Friday 160916 Heaving Snatch Balance + Finisher

Using a fun finisher to attract everyone to the Hut today!  The actual WOD is a strength set of snatch balance lifts.  For most of us this will tax balance (thus the name of the movement!), coordination, agility, and mobility more so than strength… the more experienced athletes with good mobility will be able to put up some weight.  But be very patient and listen to the coaches… let them guide you with respect to adding weight!
It’s the fun finisher that will get you to come in and try this WOD… so do just that.
Whole Life Challenge preliminary WOD and measurements this Saturday morning at 8:30am.  Do your best to attend this session- as we can also spend time going over topics of the WLC- an informal Q and A.
Who is mystery Toes to Bar athlete?  There is at least one obvious clue

Who is mystery Toes to Bar athlete? There is at least one obvious clue

Friday’s WOD at 7 and 9am, 3 and 5pm
Heaving snatch balance – from rack
Post heaviest load to chalkboard/journals
75 butterfly sit ups for time
30/20kg Tabata barbell front squat
75 butterfly sit ups for time
Post sit-up time/lowest Tabata rep count across 8 sets/sit-up time

Thursday 160915 Max Row and TGUs, Work/Rest

As last night’s specialty “endurance” session came to end, I told the athletes in attendance that Thursday’s WOD would contain all the elements to qualify it as a “CrossFit Endurance” session.  Now keep in mind that our Workout Of the Day (WOD) programming has always contained this type of programming and it always will.  The specialty class programming is simply more targeted in its intent… as are the specialty strength classes, oly lifting, gymnastics, etc.
Specialty programming takes one point of focus and deals with that focus for a specified period of time.  Our WOD programming looks at the big picture, at general physical preparedness, and maintains a constantly varied approach.  Knowing that over a given period of time, many time domains, movements, templates (AMRAPs, Rounds for time, EMOMs, reverse ladders, chippers…) will be covered.  Athletes join specialty classes for a variety of reasons: to take a directed approach to improving a weakness, to learn more technique/mechanics in a specific set of movements, to have more repetition directed at a targeted domain, to prepare for an event or race within that specialty like 5km run, triathlon, weightlifting meet, obstacles course run or the CrossFit Games Open- to name a few.
What is your take on Thursday’s WOD when you read through it?  Then DO IT and see what you think about it then.  Then talk to me or others currently taking the endurance specialty sessions and get an idea if you’d like to join in for the next 6 weeks.  In fact, ask some of the CrossFit Total Strength athletes what that specialty on Mondays is like.  Maybe you could rearrange your schedule and fit one of these into your training.
Jason works his hang clean positioning... help welcome him to the Hut.

New CFM athlete, Jason, works his hang clean positioning… help welcome him to the Hut.

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Open Training Hour at 5pm
On a running clock:
6 round partner work/rest row for total distance
One partner rows for 3 minutes -switch places- next partner rows for 3 minutes
Continue this for 5 additional rounds.
Post total distance partnership rows for the unbroken 36 minute duration
5 round partner work/rest Turkish get up for total reps
One partner does TGUs for 1 minute -switch places- next partner does TGUs for 1 minute
Continue this for 4 additional rounds
Post total number of reps and load partnerships “gets up and down” for the unbroken 10 minute duration

Wednesday 160914 Double Couplets

Choose your own adventure.  Dr Jo did.  And then she opened it up to everyone else. Anyone else willing and interested in spending their time mountain biking at altitude on trails that cut through an amazing landscape of pine trees and lakes.  Kristin decided to join in and later Dan and Nanette decided to make the trip as well.  All of a sudden there are a group of 4 CrossFit Malibuites traipsing the Rockies on bikes and camping in the frostiness of it all.  Way to go you four!  Want to know what’s next?  Just ask Dr Jo and she can choose your next adventure for you.  After all- she is a card-carrying member of an elite adventurers club!
Join in an adventure of another kind with CrossFit Endurance class tonight at 5pm.  Get your power, speed and stamina in line.  There WILL be some running (and more) tonight- so prepare yourselves.
The morning sunlight has not yet begun melting what has covered the campsite.

The morning sunlight has not yet begun melting what has covered the campsite overnight

Wednesday’s WOD at 7 and 9am, 4 and 6pm.  CrossFit Endurance Class at 5pm
Choose your own Double Couplets
Here are the movements with associated reps- plug them into the template and go for time.
Choose one from this list:
50/35# dumbbell goblet squat, 50 reps
50/35# dumbbell snatch, 50 reps
Choose one from this list:
20/16″ box step ups holding 50/35# dumbbells, 35 reps
Toes to bar, 35 reps
Now complete that couplet, dividing all work in any way you desire, for time.
Rest exactly 3 minutes
Use remaining couplet and complete it, dividing all work in any way you desire, for time