Wednesday 170524 Row and Toes to Bar

Remember how fun Monday and Tuesday were?  Well the fun is over. When was the last time you rowed a hard 500m for six (yes SIX!) rounds? No run, right?
That’s what the toes to bar are for.  As many reps as you can put together in one minute. That also means 6 total minutes of toes to bar.  Now THAT’s where all the fun is going on today.
But seriously, if you want fun- then come to the 5pm endurance specialty WOD tonight where we will run Filthy Fifty. Today is NOT a good day to go for a double- especially considering the 50 knees to elbows that happens in Filthy Fifty- and you will already be getting that many in for the WOD- hopefully!

Today’s WOD makes this barbell complex 30 min AMRAP look like a pajama party!

Wednesday’s WOD at 7 and 9am, 4 and 6pm
As many calories and reps as possible in 23 minutes* of:
Row for 2 minutes
Toes to bar for 1 minute
Rest exactly 1 minute
Post total calories and total reps to chalkboard/journals
*6 Rounds is another way to say this.
Wednesday 5pm Endurance Specialty Class
Filthy Fifty
For time, complete 50 reps each of:
Box jumps, 24/20″
Jumping pull-ups
Kettlebell swings, 1 pood-American
Walking Lunge, 50 steps
Knees to elbows
Push press, 20/15 kg bar
Back extensions (supermans)
Wall ball shots, 20/14 pound ball to 10/9′*
Burpees*
Double unders*
Post time to chalkboard… time and scaling to journals
*must do wall ball shots, burpees and double unders in order BUT if there are few enough people, everyone should do this in exactly the posted order.Compare previous Filthy Fifty from:
July 4 2016, Dec 21 2015, Aug 22 2015, November 27 2013, September 24, 2013, November 11, 2010, July 21, 2010, April 22, 2010 and Dec 18, 2009

Tuesday 170523 Front Squat and Pull ups and HEAVY

Difficult times for Howdy- and yet take a look at the pic below and notice how he has chosen to take on his current task. For those of you who don’t know… this will be something quite harsh for you to read, so prepare yourself. Howdy and his wife Linda are in the midst of spending what could be a many many weeks in court testifying and sitting in the gallery during the murder trial for the man who killed their adult daughter, Gaby, in the summer of 2015. This is challenging and heart breaking enough- but all this takes place in South Africa- far away from their home and support system. Thank God for the support they have garnered in Capetown from the local Camps Bay synagogue and other local businesses, including Cape CrossFit.
For about 2 months before his departure to South Africa, Howdy decided he needed to become even more physical prepared to endure what was coming. He ratcheted down his diet and started hitting the workouts with more focus and determination. The results were noticeable with improvements in strength and body composition. Physical improvements can and do confer mental and emotional benefits and Howdy can attest to this. He has been gone for about 2 weeks now and the trail started May 15th.  It is enduring and painful. He sent this picture a few days ago to show us that he is determined and continues to fight- not just for himself and his extended family- but also to find Justice for Gaby.
Our thoughts and prayers are with you Howdy.

Howdy with his hometown coach at Cape CrossFit in Capetown- sent last week.

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Six rounds of front squat and weighted pull ups, 5 reps each
Every other minute begin another 5 rep set*
5/5-5/5-5/5-5/5-5/5-5/5 for max volume of each
Post number of sets at heaviest load for each movement
Ex: 3 sets of front squats@85kg, 2 sets of pull ups at 45#DB
Squat on minute 0, pull ups on minute 2, squat on minute 4, pull up on minute 6
Tuesday 5pm Open Training Hour

WODs for May 22nd-27th, 2017

Whole Life Challenge began on Saturday- but you can still sign up and participate until the cut off date on this coming Saturday.  It is 8 weeks long so PLENTY of time for results! See above post for details.

Murph is scheduled for Memorial Day Monday the 29th.  See you at 9:30am

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Power snatch
Spend 6 minutes working up to a heavy single rep
-then-
Box jump
Spend 6 minutes working up to a single max height jump
Post load and height to chalkboard/journals and PR weight board
-then-
21-15-9 reps/round for time of:
Power snatch (40/30kg)
Box jumps (30/24#)
Compare to Feb 15, 2017
Post load, height and time to chalkboard/journals

Monday 5pm Underground Strength Specialty
TBA
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Six rounds of front squat and weighted pull ups, 5 reps each
Every other minute begin another 5 rep set*
5/5-5/5-5/5-5/5-5/5-5/5 for max volume of each
Post number of sets at heaviest load for each movement
Ex: 3 sets of front squats@85kg, 2 sets of pull ups at 45#DB
Squat on minute 0, pull ups on minute 2, squat on minute 4, pull up on minute 6
Wednesday’s WOD at 7 and 9am, 4 and 6pm
As many calories and reps as possible in 23 minutes* of:
Row for 2 minutes
Toes to bar for 1 minute
Rest exactly 1 minute
Post total calories and total reps to chalkboard/journals
*6 Rounds is another way to say this.
Wednesday 5pm Endurance Specialty Class
Filthy Fifty
For time, complete 50 reps each of:
Box jumps, 24/20″
Jumping pull-ups
Kettlebell swings, 1 pood-American
Walking Lunge, 50 steps
Knees to elbows
Push press, 20/15 kg bar
Back extensions (supermans)
Wall ball shots, 20/14 pound ball to 10/9′*
Burpees*
Double unders*
Post time to chalkboard… time and scaling to journals
*must do wall ball shots, burpees and double unders in order BUT if there are few enough people, everyone should do this in exactly the posted order.Compare previous Filthy Fifty from:
July 4 2016, Dec 21 2015, Aug 22 2015, November 27 2013, September 24, 2013, November 11, 2010, July 21, 2010, April 22, 2010 and Dec 18, 2009
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
With 50/35# DB, 10 rounds for time of:
8 steps of walking lunges
6 power cleans
4 “burpee renegade rows”*
Post time and load to chalkboard/journals
Strict 16 minute cut off- post number of rounds and reps if time cap is reached.
*from a standing position, lower DB to ground, jump or step back into plank with hands on DB handles, pull with R, pull with L, then a push up and deadlift DBs to standing=1rep.  So, 4 deadlifts with 4 renegade rows on each arm and 4 push ups per round.
Friday’s WOD at 7 and 9am and again at 3 and 5pm
For time, complete:
1 mile run
120 wall ball shots
Partition as desired
Post time and partitioning to chalkboard/journals
Saturday 9:30am
TBA

Friday 170519 Push Press & Row

Couplets and triplets, workouts that contain just 2 or 3 movements, are at the center of our training regimen. Training with couplets allows for high power output (high intensity) because once you finish a set of reps with one movement you have the sensation of rest as you move into a complete different movement. The “rest” is really just a sensation- but  you KNOW the relief you feel when you get to switch movements.  That relief goes away as the rep count increases- but relief returns as soon as there is another transition.

This week has been a great example of that focus.  Wednesday we ran a couplet of thrusters and pull ups and today we have rowing and push presses.  Each of these workouts features both a push and a pull… yet in very different ways. The push of Fran mimics the pull in a row, albeit under much heavier circumstances. The pull up is an upper body pull and the push press is an upper body press- both use the lower body, by necessity- but the real failure point will always be the arms/shoulders. By coupling these movements together in a smart way- intensity can be maintained.  And we know that INTENSITY is the independent variable in a training program that offers the greatest rate of return- it gets results.

Push the pace today on the row... don’t treat the rowing like a warm up to some relatively heavy presses. Once that barbell hits the ground after 21, 15, 9… get right into the seat, strap in and GO.  Not as if you’re going to set a 500m PR… but as if every stroke counts.  This couplet intentionally ends on a row.  You KNOW your done and the idea is to really get after the pace on that final 1k!

Unofficial CrossFit Malibu offsite activity at our “home crag” Point Dume State Beach

Friday’s WOD at 7 and 9am, and again at 3 and 5pm
Compare to 141222
For time:
Push press, 21 reps (65/50kg)
500m row
Push press, 15 reps
750m row
Push press, 9 reps
1000m row
Post load and time to chalkboard/journal

Thursday 170518 Max Effort Triplet

So, what’s your one rep max sumo deadlift high pull?  Did you read the WOD listed below and then start trying to remember when you ever did a 1RM SDLHP?!  Well the answer is probably- never, which is likely a good thing 🙂

But you DO know your 1RM deadlift… and for today’s WOD you will use 70% of that to do max reps of sumo deadlifts (minus the high pull!).  Yes, there will be sufficient time set aside to work this position- as it might be relatively new to you. You also know how to do standing broad jumps but perhaps are new to them used in a metcon.  The distance will be up to you, the general recommendation is to try and go from collar to collar- the length of your barbell grip.  If you are a big jumper- then get out to those bumper plates. Regardless, you should hit the same minimal distance each rep.  Focus on quality jumps rather than messy and many.

As for the push ups… you know how these work. And as you must already know- there is a 200 rep push up WOD coming in 11 days.  What percentage of that can you complete with just 4 minutes? Make an educated guess before the WOD starts… go for it.

what are you doing to work your overhead/shoulder position?

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
12 minutes of max effort in 3 rounds*
1 minute each of :
push ups
sumo deadlifts (70% of 1RM)
bumper to bumper long jumps
2 minutes of each
1 minute of each
Post total number of reps for EACH movement to chalkboard/journals. *same template as two weeks ago Thursday, remember the hang cleans, burpees and toes to bar?

Thursday 5pm Open Training Hour

Wednesday 170517 “55 Fran”

IWCABTAMD = increased work capacity across broad time and modal domains.

This is one of the definitions of CrossFit… as well as one of the goals AND results. Modal domains refers to the wide variety of activities, movements, lifts, types of work that we utilize in accomplishing our tasks in a workout session.  Broad time means the many different durations we use to get a workout accomplished; we do short and fast, medium sustained, as well as longer tasks- as well as everything in between. So we are covering a side scope of durations-as long as we can maintain a relatively high level of intensity (rather than spending much time training long slow distances).  When we are able to accomplish work in less time across many different types of movement… when we can move heavier loads faster… or in a given amount of time we can get even more work completed… these are all examples of an increased work capacity.  Each of these aspects we like to ensure that they can me measured, observed, and repeated…. write down the details of the task and take note of the data.  Repeat later in time under the same circumstances- and we know if there are positive results.

Pam gets in some CrossFit continuing education during the flight phase of her wall ball shots

Wednesday’s WOD at 7 and 9am, and again at 4 and 6pm
“55 Fran”
For time, complete10-1, 1-10 reps of:
Thrusters 45/30kg
Pull ups
Post time and scaling to chalkboards/journals

Wednesday 5pm Endurance Specialty Class
25 min AMRAP version of our inaugural WOD “Quarters”

Tuesday 170516 CFG Regionals WOD ‘16.6

Consider your current health, fitness, wellness regimen. Does it entail anything besides a few trips to the Hut each week?  If the extent of your focus at this point in time is a couple hours of physical training each week-then you are off to a great start. Yes… I used the word, START. There are many other components that comprise fitness. Even more that include health. And even MORE that contain all aspects of life that expand out to wellness.

The physical practice isn’t complete until your movement piece also includes mobility and relaxation/rest. Nutrition obviously plays a key role here- not just in boosting physical performance but in rebuilding and regenerating tissues and restoring hormonal balance.  Food intake encompasses not only the physical realm but plays a huge role in emotional satisfaction- in both beneficial and detrimental ways.

Consider taking another step forward in expanding the boundaries of your physical practice.  This might mean adding another training day to your regimen, starting a mobility practice, and/or look towards setting up some better eating standards.  Improved practices in SOME things tend to bleed over into other areas and that is one way that participation in the Whole Life Challenge has helped CrossFit Malibu athletes find even better results.  Consider an 8 week challenge.  Lucky you… one starts on Saturday!

Some high repetition pulling from last week… Kristin and Peter over on the far wall get in some fun modified reps of the “supine row”.

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Inspired by Regionals WOD 2016.6”
For time, complete:
1000m bike (0.6 mile)
100 mountain climbers
10 front squats (80/55kg- no rack)
500m row
50 burpees
5 front squats
Post time and load to chalkboard/journals
-this WOD starts in waves on the bike, every 2 minutes.

Tuesday 5pm Open Training Hour

WODs for May 15th-20th 2017

Whole Life Challenge begins on Saturday May 20th. Join our team here.
This event continues to be a very good way for everyone, especially newcomers, rent returners, and those just wanting an extra boost- to stay connected and engaged. For those who have a hard time committing to daily habits- it is a very effective aid in increasing adherence to diet, workouts, mobility etc. Prelim WOD and measurements on Saturday at 8:30am… be there! If you can’t make it- get it done in one of the open training hours OR create your own preliminary WOD.

Oh man, this week is going to be fun. Starting off with some heavy power work is always a solid kick off on a Monday.  We have a CrossFit Games Regionals-Inspired WOD from last year on Tuesday, 55 Fran on Wednesday!, a repeat of a recent programming template that we used two weeks ago (we’ve been experimenting with these things recently, you might have noticed), and a really great Friday couplet that rivals the “fun” of last Friday! Get in early on Saturday if you are doing the Whole Life Challenge, otherwise see you at 9:30am for yet another Saturday morning partner/team experiment.

And a BIG Happy Mothers’ Day to all you moms out there!

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Hang power clean
3-3-3-3-3-3-3
For either volume OR 3RM, depending on experience/ability level
Post 3RM or heaviest 4 sets to chalkboard

Monday 5pm Strength Specialty Class
Axle bar strength complexes (yes, multiple variations

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Inspired by Regionals WOD 2016.6”
For time, complete:
1000m bike (0.6 mile)
100 mountain climbers
10 front squats (80/55kg- no rack)
500m row
50 burpees
5 front squats
Post time and load to chalkboard/journals
-this WOD starts in waves on the bike, every 2 minutes.

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am, and again at 4 and 6pm
“55 Fran”
For time, complete10-1, 1-10 reps of:
Thrusters 45/30kg
Pull ups
Post time and scaling to chalkboards/journals

Wednesday 5pm Endurance Specialty Class
25 min AMRAP version of our inaugural WOD “Quarters”

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
12 minutes of max effort in 3 rounds*
1 minute each of :
push ups
sumo deadlifts (70% of 1RM)
bumper to bumper long jumps
2 minutes of each
1 minute of each
Post total number of reps for EACH movement to chalkboard/journals. *same template as  two weeks ago Thursday, remember the hang cleans, burpees and toes to bar?

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am, and again at 3 and 5pm
Compare to 141222
For time:
Push press, 21 reps (65/50kg)
500m row
Push press, 15 reps
750m row
Push press, 9 reps
1000m row
Post load and time to chalkboard/journal

Saturday
8:30am WLC preliminary WOD is Double Reverse Baseline
For time, Complete:
500m row
40 squats
30 butterfly sit ups
20 push ups
10 pull ups (must break and record split time (can you beat your Baseline PR with this first set of baseline?:))
10 pull ups
20 push ups
30 butterfly sit ups
40 squats
500m row

9:30am group/team/partner WOD