Tuesday 121113 Gymnastics and a 5 Rounder

Of course, most of you already have been in class with Jordan…but just in case you haven’t- let me introduce you:  Jordan started at the Hut back in May as CFM Intern 5.0 as a senior sports medicine major at Pepperdine.  This summer internship was actually Plan B, as he was initially going to Haiti to do work with a surf/mission/relief program and when plans changed we were lucky enough that he went ahead and joined us at CrossFit Malibu.  He quickly got in the groove of things, participating in many WODs, assisting in classes and, of course, doing “maintenance” around the gym.  He arrived right at the beginning of the CFM Open Competitions and jumped right in.  Finishing up the summer, he took his Level 1 CrossFit certification and passed the test, of course… but more importantly he put in time and hours over the summer in preparing himself for becoming a coach at CFM.

He officially finished his intern program back in September- and as all interns do- completed a final project; his was to develop the CFM Intern Manual and Protocol.  Thanks!  Jordan currently teaches most of the fundamentals classes at 8am and typically teaches a few other classes throughout the week.  He also teaches the “CF inspired” class at Pepperdine thru the campus recreation department. We look forward to having Jordan continue with us at the Hut both as a coach and athlete through his final semester (and beyond?!) at Pepperdine, as he graduates this coming May.


Tuesday’s WOD: classes at 6 and 9am and again at 4 and 6pm.  Fundamentals at 8am.

Gymnastics work

Tabata half sets of:

Hollow rocks

Wall walks

GHD hip extensions

V ups

-then-

Five rounds of AMRAP in 2.5 minutes:

Squat clean thruster, 5 reps (45/30kg)

5 Toes to bar

10 Kettlebell swings (24/20kg)

Rest exactly 1 minute, resume following round where you left off.

Post total number of rounds and scaling to chalkboard/journals.