Wednesday 171011 Press, Dead, Run Pyramid

No doubt, you already know that the Point Dume Sprint Triathlon is coming up in December. We have a few handfuls of athletes in training for that event. The main component to their training is showing up at CrossFit Malibu a few days a week and doing the WOD in group classes. Yes, the standard workout-of-the-day is the backbone of this triathlon training program. As a supplement, they attend a 90 minute run, bike, swim workout twice per month AND complete one additional “homework WOD” twice per month. This adds 5 hours of training to their “general physical preparedness” program (CrossFit at the Hut).

I understand, training for a triathlon isn’t everyone’s idea of a good time… But I also know there are a number of you out there that have expressed interest in training for a 5km race.  Well now we have the best of both worlds… because on the morning of the Point Dume Sprint Triathlon we will hold a 5k run (that’s 3 miles for the metrically challenged). The course overlooks the Pacific, takes advantage of the terrain of the Point Dume Reserve, and will allow you to cheer on our triathlon participants all at the same time. How are you going to train for this? You already know the short answer… simply attend your regular CrossFit Malibu sessions on a regular basis. A slightly longer answer is to also put in a few additional short, intense runs each month from now until the event on the morning of Saturday, Dec 9th. “Individual homework” will also go out so that you have something specific you can use to practice on  your own… during open training hours OR on your own outside of the Hut.

Prepare for this event by simply showing up at the hut and doing the workout – be SUPER prepared by adding one short, intense run weekly.

Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
For time complete:
30 push press (exactly half of deadlift load)
40 deadlifts (90/60kg)
800m run
40 deadlifts
30 push press
Post time and loads to chalkboard/journals

Wednesday 5pm Gymnastics Specialty Session
skills and drills with lots of practice time on a few body weight movements

Tuesday 171010 Scott Up, Squat Clean

This week’s Whole Life Challenge lifestyle practice is to listen to a song each day that motivates you or can change your mood and attitude. What tune comes to mind for you? At the Hut we play (what we think) is a wide variety of music during workouts… from hip hop to classic rock, from 80’s to current top 40, and the occasional electronic or dance music. If there is a song or band that you know will get you to run faster, lift heavier, or otherwise get through your workout better- tell us and we can do our best to fill your musical selection. Just remember to tip your DJ!

Lean and mean… Bob is still cranking out the overheads… in this case, thrusters

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 10 minutes of:
20 scott ups (25/10kg bumper plates)
90/65kg squat clean, 5 reps
Post number of rounds and remaining reps to chalkboard/journals

Tuesday’s 5pm Open Training Hour

WODs for Oct 9th-14th 2017

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Helen”
Three rounds for time of:
400m run
21 KB swing (24/16kg, USA)
12 pull ups
Post time and scaling to chalkboard/journals
and PR board
Compare to recent Helen times and similar WODs: May 2 2017, Aug 22 2016, July 29 (3/4 Helen), July 7 2016 (Helen and a half) April 21 2016,Dec 29 2015, Dec 12, 2015, July 16, 2015, June 20, 2105, May 15, 2015, Dec 29, 2014, Nov 26 2013, Sept 9 2013, Aug 3 2013 May 11 2013, Jan 2 2013, Sept 122012, July 26 2012, Jan 30 2012.

Monday Specialty Session 5pm STRONG!

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 10 minutes of:
20 scott ups (25/10kg bumper plates)
90/65kg squat clean, 5 reps
Post number of rounds and remaining reps to chalkboard/journals

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
For time complete:
30 push press (exactly half of deadlift load)
40 deadlifts (90/60kg)
800m run
40 deadlifts
30 push press
Post time and loads to chalkboard/journals

Wednesday 5pm Gymnastics Specialty Session
skills and drills with lots of practice time on a few body weight movements

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Shoulder press
3-3-3-3-3-3-3
Post new 3RM to chalkboard/journals
Compare to whiteboard and… Nov 9 2015, May 15 2015, Nov 17 2014 (3 rep max days)
-then-
For time:
1km bike
1/2km row
Post time to chalkboard/journals

Thursday’s 5pm Open Training Hour

Friday’s WOD at 7 and 9am, against 3 and 5pm
“Artie” a Hero WOD
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters (43/29kg)
Post rounds completed to journals/chalkboards
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts. He is survived by his sister, Charo; and parents, Alfonso and Mirella.

Saturday 
9:30am BIG WOD at the Hut

Friday 171006 Run Lunge Climb

This is a repost from a blogpost to our CFM website from way back in June of 2011. When I posted the video (pic version below) of Lisa, Lincoln, and Carolyn… it reminded me of writing the article about the extent of the accomplishments of our athletes OUTSIDE of the gym. What is written below is obviously referencing the WOMEN of CFM… maybe its time to write a version about the MEN!

A few days ago there was a casting call for Real Housewives of Malibu.  While the various series’ from the OC, Beverly Hills, Atlanta, etc… provided some classic, mindless entertainment- it’s all fun and games until they scout out our town for some drama dredging and back stabbing.  Of course, they could find fodder for this show in most towns and Malibu is certainly no exception… but it got me to thinking about how much better a reality show would be featuring the “Real Women of CrossFit Malibu.”  A TV series showcasing the talented and accomplished female side of CFM would not only provide a righteous foil to a Real Housewives of Malibu show… but it would also serve as a kind of example and mentorship of what girls and young women of our community could aspire to become.

Here is a quick behind the scenes resume for the casting call of Real Women of CrossFit Malibu… 
CFM women are intelligent with PhDs in Mathematics, Economics, Administration, and Exercise Science; they are respected physicians and surgeons;  real women of CrossFit Malibu include successful business owners, working moms and stay at home moms; they have prospered in running large branches of major corporations in television and finance; serve the community through city council work, leading PTA groups and firefighting; they are accomplished actors and tenured university professors, teachers and healers, college students and recent graduates; they are creative in both fashion and interior design; they are hardworking athletes able to clean heavy weight and even living rooms if that’s what they choose!  The Real Women of CrossFit are at home throwing great cocktail and dinner parties with gourmet food… and are just as adept drinking beer from the CFM keg at BBQs after doing heavy deadlifts.  Could you image the cameras rolling during the CrossFit Games Sectionals WODs?!  Enough blood, sweat and pull ups from our female counterparts to scare off most males.  Real Women of CrossFit Malibu are looked up to by sons, daughters and grandchildren, adored by husbands and significant others. They are strong, graceful, brave and fit… accomplished and admired. And we wouldn’t even need to TiVo that show… we live it everyday here at CrossFit Malibu!

Match the occupation to the athlete: the writer, the Marine, the composer/professor, who is who?

Friday’s WOD at 7 and 9am, 3 and 5pm
Six rounds for time of:
200m run
12 overhead walking lunge (20/10kg bumper plate)
2 legless rope climbs
Post time and scaling to chalkboard/journals

 

Thursday 171005 Row, Burp, Press

Our CrossFit Malibu Triathlon Team training program commences this Saturday morning at 7:30am… and we still have 2 open positions available. It is not too late to join the crew… but you only have until Friday at noon to make the decision. Any questions, just send an email.

Thursday at midnight, is the deadline for next week’s delivery of Territory Food. Yesterday’s 9am class session sampled some of the meals and the reviews were overwhelmingly positive.

The next CFHq competition announcement has been released for the CrossFit Lift Off. Three events: 1RM snatch, 1RM clean and jerk, and another “met-con” WOD that will likely include some type of Olympic weightlifting movement.  The  details are released Thursday November 30th… so don’t say you didn’t have fair warning!

A roomful of Synchro DB Snatch and ring rows. 

Thursday’s WOD at 6,7,9am and again at 4 and 6pm
4 rounds, each for 3 minutes of:
18/12 calorie row
14/9 parallel bar over burpees
Max rep push press (60/45kg)
Post load, scaling, and total reps push press to chalkboard/journals

Thursday 5pm Open Training Hour

Wednesday 171004 Heavy Thrusters

Many CrossFit Malibuites are making their way through the Whole 30... and are about 3 weeks into the process. Ask just about all of them and they will tell you that there was a real experience of detoxing from sugar… actual withdrawal from the grip of a chemical “that stimulates the same pleasure centers in the brain that respond to cocaine and heroine… literally an addictive drug,” reports Rich Cohen, author of the August 2013 National Geographic article entitled Sugar Love. 

I wouldn’t say I am a true collector of old National Geographic magazines– but I do keep about 8-9 of my favorite editions from past decades on the lower level of a coffee table in our office. Among them is the May 1966 cover article California complete with a full map of the state and a 1988 issue which includes the Honey Hunters of Nepal. The most recent in my archives is the cover featuring a picture of a cupcake that is entitled Sugar: Why We Can’t Resist It. The article is a MUST READ for anyone who has either kicked or is trying to kick the sugar addiction. Or for anyone who knows and loves a sugar-holic (and that covers 100% of everyone!) It begins with a history of sugar from the Arab world and traces it through slavery and into our current issue with its role in metabolic syndrome.  Read the full article here.  In brief:

  • The problem with sugar “has nothing to do with its calories, “says endocrinologist Richard Lustig of the University of California, San Francisco. “Sugar is a poison by itself when consumed at high doses.”
  • “It seems like every time I study an illness and trace a path to the first cause, I find my way back to sugar,” says nephrologist Richard Johnson at the University of Colorado Denver.

So those of you participating in the Whole 30 and even the Whole Life Challenge- who have successfully gotten through the detox… you are in a small minority. You have accomplished a great deal- and you have your health and fitness to show for it. Congrats and keep it up!

Pam gets deep as she practices a movement new to her… the back squat.

Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
Thrusters
3-3-3-3-3-3-3
Compare to whiteboard or: June 7 2017 (2RM), Feb 10 2017 (1RM), Dec 9 2016 (3RM), 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)

Wednesday 5pm Specialty Gymnastics Skills and Drills

Tuesday 171003 Tabata 5 Moves

Yesterday marked the conclusion of the Team Series WODs– and we finished with DB snatch and bar muscle ups (sub- ring rows) WOD. We fielded two official teams- both completed all 8 events. Gaby and Mike took 912th place (top third) in the mixed pairs category… their best performance of the 8 WODs was “Chest-to-bar Jackie Relay” which they finished in 18:40, good enough for a 619th place finish worldwide. Rocky and Kolby placed 543rd in a field of 2500 teams, with their best performance in the burpee/deadlift WOD- where they finished in 212th spot. Congrats and way to go.

Numerous highlights took place over the 2 week series at the Hut with impromptu teams popping up in just about every classes session Wednesday though Saturday. There were personal records on Jackie, along with with one rep max back squats and max rep double-unders. Thanks for participating- and consider joining in the official Team Series competition when it comes up again next September.

September personal records… take a look at all the progress. Like clockwork, it continues!

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Tabata These Five Movements
8 rounds each, of 20 seconds work then 10 seconds rest of:
Toes to bar
KB goblet squats (24/18kg)
Ring push ups
Pull ups
KB swings (USA, 24/18kg)
Rest exactly one minute between movements
Post total number of reps for each movement to chalkboard/journals

Tuesday 5pm Open Training Hour

WODs for Oct 2-7th 2017

5pm Specialty Classes for the Month October
Monday STRONG: strength and power training that applies to all aspects of CrossFit and to life in general… gain strength and confidence
Wednesday Gymnastics Skills and Drills: a full hour of practice with a couple of different movements each week. Participants receive individual work sets to complete on their own time. Want to get better at pull ups, improve your ability on the way to a (or multiple) bar or ring muscle ups, get stronger with inversions? Then get in here each Wednesday night at 5pm.

CrossFit Malibu Triathlon Training Program
Two spots on the training team are still open- first session is Sat Oct 7th at 7:30am

Monday’s WOD at 6,7, 9am and again at 4 and 6pm
Team Series WOD # 6
21-15-9 reps/round for time of synchronized:
DB snatch (50/35#)
Bar muscle ups (scaled to feet elevated ring rows)
Post time and scaling to chalkboard/journals
-then-
Turkish Get Up
work towards a 1RM on each side
Post load to chalkboard and PR whiteboard

Monday 5pm STRONG Specialty class

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Tabata These Five Movements
8 rounds each, of 20 seconds work then 10 seconds rest of:
Toes to bar
KB goblet squats (24/18kg)
Ring push ups
Pull ups
KB swings (USA, 24/18kg)
Rest exactly one minute between movements
Post total number of reps for each movement to chalkboard/journals

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
Thrusters
3-3-3-3-3-3-3
Compare to whiteboard or: June 5 2017 (2RM), Feb 10 2017 (1RM), Dec 9 2016 (3RM), 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)

Wednesday 5pm Specialty Gymnastics Skills and Drills

Thursday’s WOD at 6,7,9am and again at 4 and 6pm
4 rounds, each for 3 minutes of:
18/12 calorie row
14/9 parallel bar over burpees
Max rep push press (60/45kg)
Post load, scaling, and total reps push press to chalkboard/journals

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am, 3 and 5pm
Six rounds for time of:
200m run
12 overhead walking lunge (20/10kg bumper plate)
2 legless rope climbs
Post time and scaling to chalkboard/journals

Saturday Sessions
Triathlon Training Program Day 1- 7:30-9am, location sent via email to program participants
BIG WOD at the Hut, 9:30am