Tuesday 170613 Increasing Rep AMRAP Triplet

A relative of CrossFit Games Open WOD 17.1... today’s session highlights one single dumbbell and if you did 17.1, challenge yourself to the same weight you used back in February for the DB snatches and burpee box jumps- you likely used a 50 or 35# DB. If that load forced you into too much time with your hands on your knees instead of popping triumphantly in the air with DB up and overhead, then go a step lighter.

Notice that today you will be doing push ups instead of burpees (you can thank your coach today if that comes as a pleasant surprise) and the jumps have been replaced with weighted step ups on a lower-than-Open-WOD box height.  And that’s to keep you movin and groovin into the later rounds.

Bruce works some cleans from the hang

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
As Many Reps as Possible in 16 minutes of:
10 alternating DB snatch (50/35#)
10 push ups
10 DB goblet box step overs (20/16″ and same load as snatch)
12 reps of each movement, 14 reps of each movement, continue with this pattern
Post total number of reps completed to chalkboard/journals
1 complete round=30 reps, 2=66 reps, 3=108 reps, 4=156 reps, 5=210 reps, etc

Tuesday 5pm Open Training Hour

WODs for June 12th-16th 2017

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Inverse Tabata* shoulder press (60/45/25kg from ground)
Inverse Tabata front squat (80/55/35kg from ground)
Inverse Tabata deadlift (110/75/45kg)… dropping today is OKAY!
*10 seconds work, 20 seconds rest for 8 rounds, rest 2 minutes between movements
Post total reps for each movement and loads to chalkboard/journals

Monday 5pm Olympic Lifting Specialty Class
Snatch and overhead squat (YES, again!)

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
As Many Reps as Possible in 16 minutes of:
10 alternating DB snatch (50/35# – Games/Open standards-both bells on the ground, no touching legs with hands/arms)
10 push ups
10 DB Goblet box step overs (20/16″ and same load as snatch)
12 of each movement, 14 of each movement, continue with this pattern until the 16 minute mark
Post total number of reps completed to chalkboard/journals
1 complete round=30 reps, 2=66 reps, 3=108 reps, 4=156 reps, 5=210 reps, etc

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am, 4 and 6pm
Gymnastics Practice Station Day
Three rounds of quality movement for 2 minutes at each station:
1-Handstands/handstand push ups (wall walks as well as parallette or box HSPU and holds are good)
2-Rope Climbs
3-Muscle Ups or Dips and pull ups
4-GHD sit up and banded good mornings
5-Parallette shoot throughs and L sits

Wednesday 5pm CrossFit Classic WODs Specialty Class
“The Chief”
5 sets, each a 3 minute AMRAP of:
Power clean, 3 reps (60/45kg)
6 push ups
9 air squats
Rest exactly one minute.
Post total rounds, reps and load.
Begin each new set where the last set left off.
Compare to 150507, 140922, 140128, 130515, 120712, 090914.

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back Squat, 3 reps
25 minute time limit to work up to a 3RM
Compare to 2017: April 4 1RM, Feb 17 1RM, Jan 5 5×5; 2016: Nov 21 5×5, July 26 5×5, June 28 8×3, April 13 5×5
-then-
Row sprints
400/350m for time
Rest as needed
300/250m for time
Rest as needed
250/200m for time
Rest as needed
500m for time … PR anyone?
Post 4 sprint times to chalkboard/journals

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Overhead Squat, 3 reps from ground
Spend 10 minutes working up to heavy 3 rep set
Post heaviest 3 rep set to chalkboard/journal/PR board
Compare to May 9 and Jan 27 2017
-then-
CrossFit Games Open 11.1/14.1 Interval Version
As many rounds as possible in 14 minutes of:
30 double unders
15 ground to overhead any method (35/30/25kg)
This version: Every 2 minutes of work, rest for exactly 1 minute
Ex: 0:00-2:00 work, 2:00-3:00 rest, 3:00-5:00 work, etc…
Compare results using this interval method from July 13 2016
and with your other attempts on: May 23 2015, Feb 28 or 30 2014, mid-March 2011.

Saturday- 9:30am partner/group/team WOD at the Hut

Friday 170609 3/5ths Kelly

Today we have a “Helen-ized” version of “Kelly.” For you relative newcomers, this needs a little bit of explanation: there are a few different series of benchmark workouts in CrossFit that are well known across the world and one of these series of WODs is known as “The Girls.” Read the attached article to get a LOT more background on the history of these workouts and what their significance is in our programming. Another series knows as “The New Girls” was introduced to us and expanded the possibilities of these benchmark WODs. Finally- the WODs known as Helen (3 rounds of 400m run, KB swings, pull ups) and Kelly (5 rounds of 400m run, box jumps, wall ball shots) show up later in the series of girls- and today we do a shortened version of Kelly. And by now you know that shorter doesn’t mean easier.. it just means you are expected to go harder!  Especially on those runs.

Dave and Dusty trade off muscle up reps on Nasty Girls earlier in the week

Friday’s WOD at 7 and 9am, 3 and 5pm
Three rounds of “Kelly” for time:
400m run
30 box jumps (24/20″)
30 wall ball shots (20/14# to 10/9′)
Post time and scaling to chalkboard/journals

Thursday 170608 Tabata Super Size

Last night’s Fight Gone Bad was part 1 in a series of CrossFit Classic WODs that take place in the month of June every Wednesday night at 5pm. Next week’s classic is “The Chief,” definitely a crowd favorite… another way of saying it’s a love/hate relationship… or it doesn’t have to be fun to be fun… or it hurts so good… or I’m sure glad that’s over. Then there’s always the wise guy who says, “I think I could have gotten a few more reps.” It’s never actually true- just a case of post traumatic AMRAP disorder.

Kim cuts hard on the slalom course during the recent Beach WOD.

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Tabata Super Size
20 seconds of work for max reps/10 seconds of rest for 10 rounds on each movement
One minute of rest between movements
Double unders
Ring push ups
KB swings, USA
Butterfly sit ups
Burpees, lateral jump over abmat with a clap overhead
Post total reps for each movement to chalkboard/journals

Thursday 5pm- Open Training Hour

Wednesday 170607 Thrusters, 2 Rep

Not to discount all of YOUR hard work, dedication, perserverance, and commitment… but the hardest working guy I know is pictured below. Manny arrives at work before the sunrises, does HOURS of hard labor for hours on end- much of it tedious and physically exhausting, and yet when he finishes the work day he usually heads out to a trail somewhere and hikes with a weighted back pack. When he works nearby or has to get back to the Yard at the end of the day- he attends a CrossFit class. He spends the weekends tending to his raised-bed vegetable gardens. When we opened CFM he was at the front door on day one and has been one of our most committed athletes since day 1. Get to know Manny!

Wednesday’s WOD at 7 and 9am, 4 and 6pm
Thruster, 2 reps
Every other minute for 10 rounds
Post heaviest load and number of sets at that load to chalkboard/journals
Compare to:
Feb 10 2017 (1RM), 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)

Wednesday’s 5pm Specialty Class for June- “CrossFit Classics”
Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35kg (Reps)
Box Jump, 20″ box (Reps)
Push-press, 35kg (Reps)
Row (Calories)
Post total reps for each movement to chalkboard/journals
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Tuesday 170606 Nasty Girls

Here’s some listening/viewing homework for you tonight: 20 minutes on the topic of metabolic syndrome and the over-simplified argument of personal responsibility

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Nasty Girls
Three rounds for time of:
50 squats
7 muscle ups
61/43kg hang power clean, 10 reps
Post time and scaling to chalkboard/journals
Compare to: July 16 2016, Feb 19 2016, Strength Class on Nov 17 2015, June 21 2014, April 12 2013, Aug 21 2012, Dec 10 2009

Tuesday Open Training Hour at 5pm

WODs for June 5-10th 2017

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Row a sub- 1:25/500m pace* for as many unbroken strokes as possible
Rest 3 minutes
Row a sub- 1:30/500m pace for as many unbroken strokes as possible
Rest 3 minutes
Row a sub- 1:35/500m pace for as many unbroken strokes as possible
Rest 3 minutes
Row a sub- 1:30/500m pace for as many unbroken strokes as possible
Rest 3 minutes
Row a sub- 1:25/500m pace for as many unbroken strokes as possible
Post total strokes unbroken for each set to chalkboard/journals
*There will be a TEST ROUND to start the WOD. The test is to hit the fastest pace possible in 10 strokes. The pace you hit on this test will determine your modification for this WOD.

Monday’s 5pm Specialty for June- Olympic Lifting Technique and Power
Snatch and overhead squat

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Nasty Girls
Three rounds for time of:
50 squats
7 muscle ups
61/43kg hang power clean, 10 reps
Post time and scaling to chalkboard/journals
Compare to: July 16 2016, Feb 19 2016, Strength Class on Nov 17 2015, June 21 2014, April 12 2013, Aug 21 2012, Dec 10 2009

Tuesday Open Training Hour at 5pm

Wednesday’s WOD at 7 and 9am, 4 and 6pm
Thruster, 2 reps
Every other minute for 10 rounds
Post heaviest load and number of sets at that load to chalkboard/journals
Compare to:
Feb 10 2017 (1RM), 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)

Wednesday’s 5pm Specialty Class for June- “CrossFit Classics”
Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35kg (Reps)
Box Jump, 20″ box (Reps)
Push-press, 35kg (Reps)
Row (Calories)
Post total reps for each movement to chalkboard/journals
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Tabata Super Size
20 seconds of work for max reps/10 seconds of rest for 10 rounds on each movement
One minute of rest between movements
Double unders
Ring push ups
KB swings, USA
Butterfly sit ups
Burpees, lateral jump over abmat with a clap overhead
Post total reps for each movement to chalkboard/journals

Thursday 5pm- Open Training Hour

Friday’s WOD at 7 and 9am, 3 and 5pm
Three Rounds of Kelly for time:
400m run
30 box jumps (24/20″)
30 wall ball shots (20/14# to 10/9′)
Post time and scaling to chalkboard/journals

Saturday- back at the Hut after last Saturdays’ beach WOD

Saturday Beach Time

All activities today are at ZumaBeach next to the eastern most parking lot, at the main entrance to Zuma and near the big volleyball court area. If you arrive early enough there is free parking in PCH between Busch Dr and Morning View.

8am water time, bring a board, fins, wetsuit, etc.
9:30am beach WOD start time

Friday 170602 Row and KB Swing Repeat

Many of you remember spending some weekend mornings out at Zuma with the CrossFit Malibu gang on “Sunday Mornings in the Sand”… as the summer kicks off, we will do a Saturday morning in the sand this coming weekend (June 3rd) at 8:00am.  Nothing formal- just some time in the water swimming, bodysurfing, surfing, and/or bodyboarding. Bring any flotation or water riding devices- and a wetsuit (it is pretty darn cold in the Pacific) and come get wet in the waves. ESPECIALLY those of you who don’t spend any time in the ocean with the excuse of, “I don’t have anyone to go out there with me!”

Following the water time- the Beach WOD begins at 9:30am. Free parking on PCH- or pay to park in the Zuma Lot. We will be just west of Busch Drive on the far side of the mass volleyball court area. We will be in the water right in front of that lifeguard tower and will to the WOD next to that same stand.  See you there… and bring a friend!

Marcia reps out round after round of bar dips yesterday.

Friday’s WOD at 7 and 9am, 3 and 5pm
Turkish Get Up Warm up
-then-
For time:
Row 1,000/800m
32/24kg Russian KB swings, 25 reps
Row 750/600m
32/24kg Russian KB swings, 35 reps
Row 500/400m
32/24kg Russian KB swings, 45 reps
Post time and load to chalkboard/journals
Compare to July 15, 2016

Saturday- Beach WOD at Zuma
8:00am for Beach Play Morning- for anyone who wants to get in the water- body boards, body surf etc…
9:30am Meeting just north of the “Volleyball Fields” area just past Busch Drive.