Thursday 180118 Thruster and Muscle Up Couplet

A very lightly attended training session on Wednesday… Maybe you were out surfing?, Maybe you trained too hard on Monday and Tuesday so Wednesday was a natural rest day?, or maybe maybe maybe… You just didn’t like the look/sound of Snatch Balance  3-3-3-3-3!

For the record- despite the small number of movers in each session… the movement exhibited was great! Now, armed with PVC pipe and taken through LOTS of warm up, the initial progression and practice rounds of the Snatch/Overhead Squat Skill Transfer Exercises weren’t particular masterful… but but but- you should have seen it after 30-40 minutes of practice and refinement.  These hour-long sessions that are comprised mainly of movement technique work are SO important. And the athletes involved today got so much out of it. Next time around- I implore you to attend these types of sessions!

Lots of focus and hard work… and great results for Marcia yesterday. Each set was faster, more controlled, and HEAVIER than the set before!

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
15-12-9 reps/round for time of:
Thrusters (60/45kg)
Muscle ups
Post load and scaling

Thursday 5pm Open Training Hour

Wednesday 180117 Snatch Balance

Reminder that 9am Saturday morning is the talk/Q&A covering the Whole Life Challenge and Whole 30. Following the talk at 9:30am- the preliminary workout will be run. Our WLC team is building quickly and you can join us HERE. 

Wednesday’s WOD at 7, 9am and again at 4 and 6pm
Snatch balance 3-3-3-3-3
Post heaviest 3 rep set

Wednesday’s 5pm CrossFit Games Open Prep Specialty Session

Tuesday 180116 SDLHP and Box Jumps

Last week we talked about how more than 30 CrossFit Malibuites- past and present- have attended the CrossFit Level 1 Seminar. That includes many people who have gone through our internship (mainly Pepperdine sports medicine students) and then continued on to our coaches prep program. Interestingly, however, most CFMers who have done the “L1” didn’t necessarily do so because they thought they wanted to teach fitness classes. Most decided to do the L1 to deepen their knowledge about CrossFit and have a new experience. Then what happened to many of them is even more interesting: they ended up teaching people CrossFit! Maybe not in a traditional sense- but teaching nonetheless. They taught family members to squat when on summer reunion trips. They talked convincingly about CrossFit to coworkers and friends who later joined a box in their area. We are going to be holding some “CrossFit 101” sessions- where you can experience an hour-long version of the L1- to see what it is all about. Perhaps you would then like to try out the real thing! Take a look at some video clips of “L1-style” analysis of today’s WOD movements

sumo deadlift high pull
box jump

Richand Darryl work through last Saturday’s partner WOD as they solve one half of the world’s most vexing problem.

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
21-15-9 reps/round for time of:
Sumo deadlift high pull (50/35kg)
Box jumps (30/24″)
Post time and load/height

Tuesday 5pm Open Training Hour

WODs for Jan 15th-20th 2018

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm- come celebrate MLK Day at the Hut
Six rounds for time of:
20 DB alternating snatch (50/35#)
10 burpees, lateral jump over both flat DB
100m row sprint
Rest exactly 2 minutes
Post total time, load, and scaling

Monday 5pm Olympic Lifting Specialty Class

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
21-15-9 reps/round for time of:
Sumo deadlift high pull (50/35kg)
Box jumps (30/24″)
Post time and load/height

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7, 9am and again at 4 and 6pm

Snatch balance 3-3-3-3-3
Post heaviest 3 rep set

Wednesday’s 5pm CrossFit Games Open Prep Specialty Session

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
15-12-9 reps/round for time of:
Thrusters (60/45kg)
Muscle ups
Post load and scaling

Thursday 5pm Open Training Hour

Friday’s WOD at 7, 9am and again at 3 and 5pm
Three attempts of each of the following movements:
Max rep set L pull up
Max time hold in L (or h) sit (rings/parallettes)
Max rep tempo push up
Max time handstand hold
Post totals for each of the 4 movements

Friday 4pm Open Training Hour

Saturday 9:30am BIG WOD (Open to all.. but is going to also be a WLC pre-test WOD)

A Morning at the Hut

“CrossFitters sit collectively in unique position of an elegant solution to the world’s most vexing problem, a solution so elegant perhaps- that it may be optimal” -Greg Glassman, CrossFit founder

What is the world’s most vexing problem, as Greg Glassman describes it? It is the fact that 70% of death is directly associated with chronic disease – conditions which are directly related to lifestyle choice: Sedentarism and excessive consumption of carbohydrates (particularly refined carbs and a plethora of simple sugars).

Join us on Saturday at 9 AM as we explore this with some more depth and then move on to something even more important… What are YOU, personally, doing to maintain your health and fitness?

If you can stick around after the talk for the big group workout at 9:30am, great. Even better if you make it a complete morning and follow us over to Malibu Civic Center and watch the screening of Paul T’s documentary at 11am (we will have numerous passes available).

Friday 180112 Filthy Fifty

On January 20th we begin the Whole Life Challenge- and also start another round of the Whole 30. The WLC is a complete wellness challenge where participants game their way through 58 days of habit forming lifestyle modifications in exercise, mobility, diet, sleep, hydration, and other weekly behaviors. It works. Join our team here.

On the nutrition side of things… we have found that the Whole 30 works even better. Especially for CrossFit Malibu members who already have a solid grasp on the exercise and mobility components but need an even more simplified and effective food plan. The Whole 30 deals with the emotional and mental sides of the dieting conundrum and in the process, you can eliminate your need for sugar in your diet as well as end the cravings. It works! So we being the Whole 30 diet plan on Saturday January 20th as well!

Here is the thing:

The Whole 30 no longer offers their daily email program. ALL materials for the program are still FREE on their site- as always. But you can now buy the Whole 30 Day by Day book (used to be emails) HERE. HIGHLY suggested for participants to use this tool to provide day-by-day encouragement and tips from Melissa- the W30 founder. Read about the general rules of the program here.

It is always fun to go against the flow of traffic… especially pushing 170/140# down the road.

Friday’s WOD at 7, 9am and again at 3 and 5pm
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:
Jan 21 Saturday class 2017, May 24 in 5pm Endurance class only, 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

Friday 4pm Open Training Hour

Thursday 180111 Front Squat 2RM

“CrossFitters sit collectively in unique position of an elegant solution to the world’s most vexing problem, a solution so elegant perhaps- that it may be optimal” -Greg Glassman, CrossFit founder

What is the world’s most vexing problem, as Greg Glassman describes it?  It is the fact that 70% of death is directly associated with chronic disease – conditions which are directly related to lifestyle choice: Sedentarism and excessive consumption of carbohydrates (particularly refined carbs and a plethora of simple sugars).

Join us on Saturday at 9 AM as we explore this with some more depth and then move on to something even more important… What are YOU, personally, doing to avoid ending up in the 70%?

Maybe up for the Whole Life Challenge?! Click here.

If you can stick around after the talk for the big group workout, great. Even better if you make it a complete morning and follow us over to Malibu Civic Center and watch the screening of Paul T’s documentary at 11am (we will have numerous passes available).

Drill it, over and over and over… and over and over!

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Front Squat
2-2-2-2-2-2-2-2-2-2 for 2RM
Compare to July 5 2017- 3RM, Jan 23 2017- 2 rep, Dec 14 2016- 3 rep, Sept 27 2016- 2 rep, April 28 2016- 7×3

Thursday 5pm Open Training Hour

Wednesday 180110 Tabata This Stuff (5 Movements)

Reminder- 5pm CrossFit Games Open Prep Specialty Class tonight!

Did you know… that the “Tabata workout” is named after Izumi Tabata, Ph.D., of a sport science university in Japan? The protocol of training at high intensity for 4 minutes by way of 20 seconds of work and 10 seconds of rest repeated for 8 rounds can have profound affects on your strength, speed, and power (obviously) but also translates VERY well to longer duration aerobic activity (not so obvious)- but that is exactly what the research supports and MORE importantly- that is was is born out over years of experience. The initial testing was done with speed skaters and it was found that after employing this type of protocol- that speed skaters where able to train VERY hard, but for less total time and make at least as much improvement as those training with traditional methods. But there is more- bonus magic was that the Tabata athletes also made big gains in their anaerobic work capacity- a benefit that was completely missed out on by the longer duration athletes. So the Tabata intervals are a buy one get one free kind of scenario. But it takes much more effort than shopping.

Coming and going and coming and going and… napping.

.Wednesday’s WOD at 7, 9am and again at 4 and 6pm
Tabata This Stuff- rest one Tabata round between movements
Assault bike for calories
Chest to bar pull ups
Scott ups (15/10kg plate)
KB swings (32/24kg Russian)
Ring push ups
Post total reps per movement to chalkboard/journals

Wednesday’s 5pm Specialty Session- CrossFit Games Open Prep
All abilities encouraged to participate

Tuesday 180109 Three Bars of Fun

One barbell, two loads, three movements, 55 reps each… how much weight can you handle, and how fast can you complete it!? That’s a brief synopsis of what’s on the docket for today’s session.

Here’s what’s in store for this month’s 5pm Specialty Series: Mondays are Olympic weightlifting technique sessions and Wednesdays are reserved for CrossFit Games Open Prep- for all experience levels and abilities. The Open begins on Thursday February 22nd. CrossFit Malibu’s Intramural Team Competition will be forming soon.

And have you heard about this Saturday’s 9am “All CrossFit Malibu Athlete Meeting”? Well that’s starting at 9am sharp… so arrive 30 minutes early for the 9:30 BIG WOD and learn more about the solution to the world’s most vexing problem!

Dr Deb and Pam… “overhead strength!”

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift (90/55kg)
Power clean (60/35kg)
Push jerk/press (60/35kg)
Set up one bar and change loads within each round
Post time and loads to chalkboard/journal

Tuesday 5pm Open Training Hour

WODs for Jan 8-13th 2018

Lots of Activities scheduled for this Saturday morning.
Regardless of all your plans for this coming Saturday morning do you best to attend the first scheduled item on the list- a chalkboard talk entitled- The World’s Most Vexing Problem. This is the first 9am talk in a series of coming events that will take place prior to the Saturday morning BIG WOD! Even if you cannot stay for the workout and movie- come for the talk!

9:00am CrossFit Malibu Morning Meeting- EVERYONE should attend this
A Chalkboard Talk: The World’s Most Vexing Problem
9:30am BIG WOD
11:00am Documentary Screening at Malibu Civic Center
Our own Paul Taublieb’s Unchained: The Untold Story of Freestyle Motocross

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
CrossFit Baseline
For time, complete:
500m row
40 squats
30 butterfly sit ups
20 push ups
10 pull ups
Post time and load to chalkboard/journals/PR white board
Compare to: Jan 1 2018, Sept 19 2017, and likely the first WOD you did at CFM!
-then-
Row sprint 100m for 10 rounds
Post total time rowed
-rest exactly 5 minutes then:
Max wall ball shots in 30 seconds for 10 rounds
Every minute on the minute for total reps
Post total wall ball shots

Monday 5pm Specialty Session- Olympic weightlifting skill work
All abilities encouraged to participate

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift (90/55kg)
Power clean (60/35kg)
Push jerk/press (60/35kg)
Set up one bar and change loads within each round
Post time and loads to chalkboard/journal

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7, 9am and again at 4 and 6pm
Tabata This Stuff- rest one Tabata round between movements
Assault bike for calories
Chest to bar pull ups
Scott ups (15/10kg plate)
KB swings (32/24kg Russian)
Ring push ups
Post total reps per movement to chalkboard/journals

Wednesday’s 5pm Specialty Session- CrossFit Games Open Prep
All abilities encouraged to participate

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Front Squat
2-2-2-2-2-2-2-2-2-2 for 2RM
Compare to July 5 2017- 3RM, Jan 23 2017- 2 rep, Dec 14 2016- 3 rep, Sept 27 2016- 2 rep, April 28 2016- 7×3

Thursday 5pm Open Training Hour

Friday’s WOD at 7, 9am and again at 3 and 5pm
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:
Jan 21 Saturday class 2017, May 24 in 5pm Endurance class only, 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

Friday 4pm Open Training Hour

Lots of Saturday Activities- plan your morning around it!
9:00am CrossFit Malibu Morning Meeting- EVERYONE should attend this
A Chalkboard Talk: The World’s Most Vexing Problem
9:30am BIG WOD
11:00am Documentary Screening at Malibu Civic Center
Our own Paul Taublieb’s Unchained: The Untold Story of Freestyle Motocross