WODs for Feb 13-18th 2017

Welcome to a new week… and looking through the regular WOD classes for these next 5 days you will notice that Monday-Thursday WODs are, in general, at a lighter weight and higher rep programming level than usual. This is a lead up to the Open. Not that you will not need the heavy weight strength (believe me, you will!) but we will be working on a GO GO GO mindset this week where you should overcome the urge to move into a comfortable pace. The Open is about pushing yourself, spending lots of time “on the edge,” and holding yourself back from falling off that cliff. We do that a few times this week to practice feeling more ‘comfortable with the uncomfortable.’ Then we finish off the week with some HEAVY… ahhhhh.
Of course if you want more specific prep for the Open, join in on Monday and/or Wednesday nights at 5pm- see WODs below.
And then finally, look right above this post and click to enter yourself in the Open.

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time:
One round of:
600m run
50 squats
20 push press (40/25kg)
Then, two rounds of:
400m run
30 squats
15 push press
Then, three rounds of:
200m run
20 squats
10 push press
Post time, load and scaling to chalkboards

Monday CrossFit Games Open Prep Class
Workout 15.5
27-21-15-9 reps/round for time of:
Row (cals)
Thrusters (43/29kg)
Compare to Open WOD 15.5 from about 2 years ago

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Cupid’s Revenge, for partners (bring your own or hook up at the Hut)
Part 1-
For 12 minutes on a running clock:
Two minutes for max calories rowing and two minutes of max reps American KB swings (24/18kg)
Partners switch on the two minute mark until each partner has rowed 3 times and swung 3 times
Post total meters rowed and swings swung to chalkboard/journals
-then Part 2-
For time, partners work together to complete a total of:
125 butterfly sit ups
100 push ups
75 pull ups
50 step lunges
25 back burpees
Post time and scaling to chalkboard/journals

Wednesday’s WOD at 7 and 9am, and again at 4 and 6pm
21-15-9 reps/round for time of:
Power snatch 40/30kg
Box jumps 30/24″
Post time and scaling to chalkboard/journals

Wednesday CrossFit Games Open Prep Class
Workout 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (70/45kg)
12 Push-ups
15 Box jumps (24/20″)
Post number of rounds and remaining reps to chalkboard/journals
Compare to Open WOD 11.2 from about SIX years ago!

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time:
One round of:
20 hang power cleans (50/35kg)
15 ring dips/bar dips
3 rope climbs (seated to 12′)
Then, two rounds of:
15 hang power cleans
10 ring dips/bar dips
2 rope climbs
Then, three rounds of:
10 hang power cleans
5 ring dips/bar dips
1 rope climb
Post time, load and scaling to chalkboards

Friday’s WOD at 7 and 9am, and again at 3 and 5pm
Back Squat
1-1-1-1-1-1-1
Post load to chalkboard, journals and white board.
Check the whiteboard for your current PR… set a plan of attack… break it
Compare to Nov 6 2015 or look back to a recent CrossFit Total

Saturday 9:30am WOD
-final regular Saturday morning at the Hut before the Open Saturdays begin on February 25th

Friday 170210 Heavy Thruster

Not a week goes by that I don’t receive some sort of info on “exercise and the brain” from one of our athletes, friends or community members.  Links to the New York Times  referencing alteration in brain chemistry after heavy lifting, cutouts from local newspapers and other magazines which discuss recent research in high intensity exercise and reduction in the risk of Alzheimers, health newsletters from various hospitals that advise being proactive in hitting the intensity in your workout because of the connection to improving brain function, and even anecdotal reports from family members saying that “CrossFit workouts result in clearer thinking after each session.”  This goes ON and ON… and keep sending in the articles.  Keep telling us your truths.  Most important- keep up the hard work because it has affect on YOUR brain and it helps you in myriad of other ways.  But we already know that you come in for the fun.

Mystery lifters number 167 in a 200 part series…on twins day at the Hut. Name the twins.

Friday at 7 and 9am, 3 and 5pm
Thruster
1-1-1-1-1-1-1
From the rack, work up to a 1RM
Post load to chalkboard/journal/PR board
Compare to:
Dec 9 2016 (3 rep), June 20 2016 (5×5), April 18 2016 (3×5, 2×2), Feb 18 2016 (7×3) Sept 1 2015 (1RM), May 5 2015 (5×5)
-then-
for total working time complete:
500m row or 0.6 mile bike
rest until completely recovered
400m row or 0.5 mile bike
rest until completely recovered
300m row or 0.4 mile bike
Post total work time to chalkboard/journals

Thursday 170209 Not For Time

When it is posted that a WOD is to be done “For time” the idea is to get it done as fast as possible with total focus and speed AND mechanics. It means to go all out AND maintain proper movement patterns. And yet we know that going at an all out intensity AND managing to keep perfect form is actually impossible. We could talk for a long time about how this works… but let’s leave it at that for now.

Today’s WOD is “not for time” but that doesn’t mean that you should go as slow as possible. Rather, it means that the focus is on very precise, quality movement with MORE strict attention to perfect mechanics and mindful movement that if it were to be done “for time.” Heavy is fine, moving at a purposeful pace is fine… racing is not, sloppy or out of control movement is not. Keep it together, focus on proper movement and breathing patterns, and get the entire four rounds completed.

Hannah and Priscilla starting and finishing a Russian kettlebell swing rep, respectively.

Thursday at 6, 7, 9am and again at 4 and 6pm
Four rounds not for time of:
20 banded hip extensions (2/1″ band)
45m bear crawl (indoor “B” loop)
45m single DB overhead walking lunge (indoor “B” loop w one DB used in complex, alternate as desired)
1 round DB strength complex of unbroken:
5 deadlifts, 5 hang power cleans, 5 push press (two 70/50# dumbbells)
Rest as needed and then continue with next round. Post loads to chalkboard/journal

5pm open training hour session

Wednesday 170208 Triplet AMRAP

Hello and Welcome to the 2017 CrossFit Malibu Intramural Open! Sign ups have begun online and on the chalk board at the hut. Ask a coach how to be a part of a team or ask a veteran open participant. We highly encourage your participation in this 5 week event that includes one workout a week. The announcements on Thursday night 5pm and the main event where we all sweat, cheer, and eat with each other will happen on Saturday Morning.
This is a FUN atmosphere where the focus is on community rather than blowing your competitors out of the water. We want to foster a safe competition atmosphere for all to thrive. Headquarters will put out an RX and scaled division of each workout and you will be able to decide which version you would like to do. Of course at the end of the morning we will all go out to the courtyard area by John’s Garden to eat and hang with each other.
-Kolby
Follow the Link here and sign up today! Choose CrossFit Malibu as your affiliate.

Liz and Ron get some early morning sunlight… and some wall ball shots

Wednesday at 7 and 9am, 4 and 6pm
As many rounds as possible in 20 minutes of:
10 toes to bar
25 double unders
5 squat cleans 60/40 in first 10 minutes, increase to 70/50 in final 10 minutes
Post number of rounds + reps and load to chalkboard/journals

Wednesday 5pm Open Prep Class- Open WOD 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of: 10 overhead squats (43/29kg) and 10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of: 12 overhead squats and 12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of: 14 overhead squats and 14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Tuesday 170207 Rowing Helen

Today is a rowing version of the classic Benchmark “Girl WOD,” called Helen.  For most athletes this will take a bit longer than the running version- and the fact that there is no rest for the upper body makes this a bit of a grip burner as well. Anticipate the possible need for taking one or two breaks for pull ups and KB swings more than you would usually take with Helen.  On a positive note, the ability to see your constant output on the computer screen helps to maintain pace in the rowing- giving you a direct indicator if you are taking it too slowly on the row.  Rather than when you are running, it is easy to “accidentally” lose your focused pace while you are out on the 400m course.

Check out CrossFit Games athletes Becca Voigt* and Jason Khalipa do Rowing Helen here at the Hut back in 2012

Chloe gets high, even higher than usual, in last week’s box jump WOD

 

Tuesday at 6, 7, 9am and again at 4 and 6pm
Rowing Helen
Three rounds for time of:
500m row
21 KB swings 24/16kg American swings
12 pull ups
Compare to Nov 23 2011

WODs for Feb 6-11 2017

Monday at 6, 7, 9am and again at 4 and 6pm
Split Jerk
2-2-2-2-2-2-2
Post heaviest 2 rep set to chalkboard/journal/PR board
Compare to Oct 31- 3 rep, Oct 3- 5rep, Aug 9-4 rep
-then-
Partner 100 bar facing burpees for time
Trade reps early and often to keep pace moving as fast as possible
Post time to chalkboard/journals

Monday 5pm Open Prep Class- Open WOD 15.3
As many rounds as possible in 14 minutes of:
7 muscle ups
50 wall ball shots
100 double unders
–scaling and modifications will be made as needed

Tuesday at 6, 7, 9am and again at 4 and 6pm
Rowing Helen
Three rounds for time of:
500m row
21 KB swings 24/16kg American swings
12 pull ups
Compare to Nov 23 2011

Tuesday 5pm Open training hour

Wednesday at 7 and 9am, 4 and 6pm
As many rounds as possible in 20 minutes of:
10 toes to bar
25 double unders
5 squat cleans 60/40 in first 10 minutes, increase to 70/50 in final 10 minutes
Post number of rounds + reps and load to chalkboard/journals

Wednesday 5pm Open Prep Class- Open WOD 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of: 10 overhead squats (43/29kg and 10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of: 12 overhead squats and 12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of: 14 overhead squats and 14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Thursday at 6, 7, 9am and again at 4 and 6pm
Five round not for time of:
15 banded hip extensions (2/1″ band)
45m bear crawl (indoor “B” loop)
45m single DB overhead walking lunge (indoor “B” loop w one DB used in complex)
1 round DB strength complex of unbroken:
5 deadlifts, 5 hang power cleans, 5 push press (70/50#)
rest as needed and then continue with next round

Thursday 5pm Open training hour

Friday at 7 and 9am, 3 and 5pm
Thruster
1-1-1-1-1-1-1
From the rack, work up to a 1RM
Post load to chalkboard/journal/PR board
-then-
for total working time complete:
500m row or 0.6 mile bike
rest until completely recovered
400m row or 0.5 mile bike
rest until completely recovered
300m row or 0.4 mile bike
Post total work time to chalkboard/journals

Saturday at 9:30am- BIG group FUN WOD

Friday 170203 Row and Thrusters

Did you notice the rep scheme for this WOD?  You might have instinctively read it as 21-15-9… but look at it again.  Now you understand that it is an increasing rep count and that makes this a little more mentally challenging.  For the initial movement in the couplet- it is really not a lot of rowing.  This should tell you that it has to be done in a sprint.  You also noticed that the thrusters are a notch heavier than Fran- which lets you know you won’t likely make these sets unbroken.  Unless you go for it on the first set… BUT is that a good idea?  Think about how you are going to break this one apart BEFORE you arrive at the Hut to test yourself.  Play out the entire scenario and then try out your strategy.  Post-workout when you write up the details in your journal- I encourage you to take an extra minute or two for a write-up about how your strategy worked for you, how you altered it along the way, perhaps most important of all: what will you do differently NEXT TIME (yes, a foreshadowing of this WOD coming up in the future!)

Jackson, age 14, learns the Turkish get up in the Elements program

Friday at 7 and 9am, again at 3 and 5pm
9-15-21 reps for time of:
Row for calories
Thrusters (50/35kg)
Post time and load to chalkboard/journal

-Reminder: no open training hour on Fridays