Friday 180105 Four Rounder featuring Overhead Walking Lunges

The Malibu International Film Festival begins NEXT Saturday January 13 and will play host to our own Paul Taublieb and his Emmy winning documentary Unchained: The Untold Story of Freestyle Motocross.   Following the Saturday morning BIG WOD… everyone is invited and encouraged to attend the screening of his film at the Malibu City Hall’s Civic Theater. You can get there by running the CrossFit Malibu 1 mile run course and simply continue right through the 1 mile turn-around on Stuart Ranch Road (or drive)! The film begins at 11am and Paul will be on hand for questions (“What is your Fran time?”) and is hosted by Josh Brolin- who also narrated the picture.

Paul has produced MANY documentary films over the years including Hawaiian: The Legend of Eddie Aikau (about the famed big waves surfer and Waimea lifeguard) and is currently working on a few different projects related to sport performance. He has a long career producing events for the X Games… since their inception!

Buy tickets in advance ($12.50) HERE

 

 

 

 

 

 

 

 

 

 

 

Friday’s WOD at 7, 9am and again at 3 and 5pm
Four rounds for time of:
20 KB swings (24/18kg USA)
15 scott ups (15/10kg plate)
10 DB overhead walking lunge, right arm (60/45#)
10 DB overhead walking lunge, left arm
Post time and load to chalkboard/journals

Friday 4pm Open Training Hour

Saturday 9:30am BIG WOD

Thursday 180104 Shoulder Press & Big Set Cindy

CrossFit has become a worldwide leader in fitness- the dual components of exercise and nutrition done via the CrossFit method is the gold standard in becoming fit and healthy. What you might not know is that over the past three or four years CrossFit has been blazing a path towards removing legislation and funding that has corrupted the health science industry for dozens of years. With DC lobbyist pounding the CrossFit message coming from true “boots on the ground” experts in health and fitness- we are actually making a difference in medical policy. There is a new CrossFit website dedicated to these pursuits at CrossFitHealth.com

Join the Whole Life Challenge that begins on Jan 20th at 8:30am for the preliminary workout, click here to sign up

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Shoulder press
10 minutes to a heavy set of 3 reps
Post max load to chalkboard/journals and PR whiteboard
-then-
Big Set Cindy
As many rounds as possible in 20 minutes of:
10 pull ups
15 push ups
20 squats
Post total number of rounds and remaining reps to chalkboard/journals

Thursday 5pm Open Training Hour

Wednesday 180103 OHS and 50 Cal Row

In a few weeks we begin the Whole Life Challenge! The official start date is Saturday January 20th- with a preliminary workout that morning at 8:30am. The 8 week program will guide you through some habit forming practices that lead to a healthier, fitter, more well rounded version of you. We will, once again, be encouraging the Whole 30 eating program  to run in tandem with the first 30 days of the Whole Life Challenge… we have seen incredible results paring these 2 programs together. Even better results with the Whole 30 run twice in a row (surprise surprise).

Commit to the Whole Life Challenge by signing up HERE and make a point of sending the link to a few of your friends and family so they can join our team. Need NOT be a CrossFit Malibu athlete to participate.

And a funny article by strength and conditioning coach Dan John on how he learned about the Overhead Squat and why he incorporates it into his training.

Lots of great numbers put up during the month of December!

Wednesday’s WOD at 7, 9am and again at 4 and 6pm
Overhead squat
3-3-3-3-3
Post heaviest load to chalkboard/journals
Compare recent 2017 efforts on: Oct 19 2017- 3 rep, Aug 17 2017- 2 rep, July 25 2017- 5RM, May 9 2017- 3 rep no rack, April 4 2017 1RM, March 21 2017, Feb 21 2017- 3 rep, Jan 27 2017- 3 rep no rack, Jan 10 2017- 1RM
-then-
50 calorie row for time
Post time to chalkboard/journals and PR board!

Wednesday’s 5pm Games Open Prep Specialty Session

WODs for Jan 2nd-6th 2018

Welcome 2018! Ready for more WODs, more fun, and more goals met, and more performance increases over the next calendar year. Whether you are a resolution-maker or not, you might agree that there is a FEELING of a clean slate going into a new year.

5pm Specialty Sessions for Jan/Feb: for all experience levels!
Mondays- Olympic weightlifting technique and strength/power work
Wednesdays- CrossFit Games Open preparation- practice and prep up until the beginning of the Open

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Jackie”
For time complete:
1000m row
50 thrusters 20/15kg
30 pull ups
Compare to: Aug 30th and July 19th 2017 in Wed 5pm Specialty class… and also in group WODs on April 8 2016, Dec 14 2015, July 22 2015, August 18 2014, April 19 2014, Feb 8 2014, May 1 2013, April 23 2012, Oct 12 2012, Dec 24 20

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7, 9am and again at 4 and 6pm
Overhead squat
3-3-3-3-3
Post heaviest load to chalkboard/journals
Compare recent 2017 efforts on: Oct 19 2017- 3 rep, Aug 17 2017- 2 rep, July 25 2017- 5RM, May 9 2017- 3 rep no rack, April 4 2017 1RM, March 21 2017, Feb 21 2017- 3 rep, Jan 27 2017- 3 rep no rack, Jan 10 2017- 1RM
-then-
50 calorie row for time
Post time to chalkboard/journals and PR board!

Wednesday’s 5pm Games Open Prep Specialty Session

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Shoulder press
10 minutes to a heavy set of 3 reps
Post max load to chalkboard/journals and PR whiteboard
-then-
Big Set Cindy
As many rounds as possible in 20 minutes of:
10 pull ups
15 push ups
20 squats
Post total number of rounds and remaining reps to chalkboard/journals

Thursday 5pm Open Training Hour

Friday’s WOD at 7, 9am and again at 3 and 5pm
Four rounds for time of:
20 KB swings (24/18kg USA)
15 scott ups (15/10kg plate)
10 DB overhead walking lunge, right arm (60/45#)
10 DB overhead walking lunge, left arm
Post time and load to chalkboard/journals

Friday 4pm Open Training Hour

Saturday 9:30am BIG WOD

WODs for Dec 26th-30th 2017

Merry Christmas and Happy New Year… enjoy this week leading up 2018! Get in here a few times. Call another CFM athlete and make a date to get in a WOD together. That will compel you to show up. Look at the schedule above! Start off the New Year now… by the way, we are OPEN for a 9:30am holiday WOD on the First!

Monday- closed for Christmas

Tuesday’s WOD at 6, 7, 9am and again at 4 and 5pm… no 6pm class!
Three rounds for time of:
75 air squats
50/40 calorie row
25 push ups
Post time and scaling to chalkboard/journals.

Wednesday’s WOD at 7 and 9am and again at 4 and 5pm… no 6pm class!
CrossFit Total “Doubles”
Back squat 2-2-2 reps
Shoulder press, 2-2-2 reps
Deadlift, 2-2-2 reps (drop ok)
Post 2RM for each set and add up the 3 numbers to make the “Total”

Thursday’s WOD at 6, 7, 9am and again at 4 and 5pm… no 6pm class!
Power snatch, 3 rep
15 minutes to work up to a heavy set of 3 reps
(remember last week Friday?- 2 rep, today for 3 reps)
Post 3 rep load to chalkboard/journals
Compare to Nov 15 2017
-then-
As many rounds as possible in 8 minutes of:
25′ walking lunge (50/35# DB)
15 reps alternating DB snatch one (50/35#DB)
Post scaling and number of rounds and remaining reps to chalkboard/journals

Friday’s WOD at 7 and 9am and again at 3 and 4pm… no 5pm class!
Turkish get up- 15 minutes to establish a new 1RM (both sides)
Post load to chalkboard/journals and PR board.
Compare to Dec 6 2017- 5 and 3 rep, June 5 2017-1RM, March 22 2017- 1RM, Jan 6 2016- 1RM
-then-
Tabata 4 Movements
Wall ball shots
Sit ups
KB swings- heavy, Russian
Pull ups
Post total reps for each of 4 movements to chalkboard/journals

Saturday 9:30am BIG WOD
Partner work/rest WOD
As many rounds as possible in 20 minutes of:
50/35kg clean and jerk, 3 reps
6 box jumps (24/20″)
Partners switch places after one round.

Holiday Schedule

Sat 23rd- 9:30am BIG WOD
Closed on Christmas Day (no Territory Food pick up)
Tue 26th- 6,7,9am, 4,5pm WOD (no 6pm)
Wed 27th- 7,9am, 4,5pm WOD (no 6pm)
Thu 28th- 6,7,9am, 4,5pm WOD (no 6pm)
Fri 29th- 7,9am, 3,4pm WOD (no 5pm)
Sat 30th- 9:30am BIG WOD
Mon 1st- 9:30 holiday BIG WOD
Tue 2nd- back to regular schedule.

Saturday Holiday Class


9:30am BIG WOD is the 12 days of Christmas! While this is not our usual Saturday partner workout… but It is definitely a good way to kick off the Christmas weekend! See you at the Hut.

We are closed on Sunday and Monday but we are back ON at 6am Tuesday the 26th- there are a few schedule changes for this week between Christmas and New Year’s… Please check the announcements above

 

Friday 171222 Handstand Push Up EOM

What do you got going on this weekend… A few parties, heading out for some last minute shopping, going over to the in-laws? All of those sound like you are off to a typical pre-Christmas experience. Don’t forget to get in some activity- get in here on Saturday morning for the 12 Days of Christmas WOD. Plan to come to the Hut next week for at least a few WODs. Put it on the schedule so that it remains a priority. And then if you anticipate a workout- it will be easier to make good nutritional choices. Who wants to do burpees after too many brownies or that extra glass of red wine!?

Drive to Bluffs Park… find your way out to one of the trail heads… run around and explore.

Friday’s WOD at 7, 9am and again at 3 and 5pm
Handstands skill work and handstand push up progressions
-then-
Every other minute for 12 rounds of:
3 handstand push ups
Power snatch, 2 reps
1 big standing broad jump
Post HSPU method and snatch load to chalkboards

Friday 4pm Open Training Hour