Wednesday 120919 Cleans Plus

Congrats to our Malibu Triathlon competitors who conquered the ocean swim, PCH bike ride and 6 mile run… all in the blazing heat of last weekend.  Dr Jo has been doing some really long runs recently including a 50km trail adventure.  In the tri, she was the lead swimmer in a trio team of doctors who placed 5th in the relay competition. Dr Deb a seasoned triathlete has finished a number of events this year and dozens more over the years.  She went out this past weekend, fueled on CrossFit and knitting WODs and finished 5 minutes fast than she anticipated.  Dan, our newest father at CFM, completed his first official triathlon using CrossFit plus a couple months of CrossFit Endurance training.  He breezed through the swim- anticipated as his least awesome event- in some heavy waves, Crushed the bike and was a little wobbly on the first few running miles due to some cramping.  They subsided and he was able to resume pace to “pass a lot of the people with 45” inked on their calf.  Congrats!

Inspired to hit the road for at least a 5k race?  The good news is that simply as a CFMalibu-trained individual.  You are READY to do it.  Join us on October 7th for the Santa Monica 5000.  It is on a Sunday- so as not to get in the way of our Yoga/Team WOD plans on Saturday mornings.  It is also a fundraiser for the Malibu (and other) sports teams and PE programs.

Team Code Blue for 5th place.

Wednesday’s WOD: classes at 7, 9, 10am and again at 5pm.  Strength class at 6pm.

5-5-3-3-(3-1-1)
Squat clean
-then-
For time:

5 Burpees

10 Pull ups
20 Push ups
30 Situps
400m run
Post load/reps for squat clean and time for finisher to chalkboard/journal.