Saturday morning, as usual, we have our 9:30 class: partner/team WOD. See you here.
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.
Friday’s WOD at 7 and 9am, 3 and 5pm
Three rounds for time of:
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
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?
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
5pm Open Training Hour
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.
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!
Wednesday’s WOD at 7 and 9am, 4 and 6pm
5pm CrossFit Endurance Class
Back squat, 20 reps (AHAP from rack)
Back squat, 15 reps
Back squat, 10 reps
Post load, time and scaling to chalkboard/journals
**If first run exceeds 5 minutes- scale remaining runs to 600m
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%.
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
Rest 1 minute
Rest 1 minute
Rest 1 minute
Rest 1 minute
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
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.
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.
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
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 🙂