Friday 170224 Open WOD 17.1

Here we have it... the Open is open with a dumbbell snatch and burpee box jump-over couplet. You will notice that it is a “For Time” test instead of an AMRAP. However, there is a 20 minute cut off.
Friday- attend any WOD session and do 17.1 ‘for real’ or just come and practice. Please help with judging as well.  If you come in on Friday and are competing on Saturday- you can sign up for your heat today. Also remember to appoint a judge- write both of your names on that chalkboard.  We have official score sheets to use for those who are submitting their scores for the Open.
View the movement standards and get all the rules here

Dumbbell snatches?… we don’t need any stinkin’ dumbbell snatches.  Nor burpee box jumps!

Friday’s WOD at 7 and 9am, 3 and 5pm.
Workout 17.1
For time:
10 dumbbell snatches (50/35#)
15 burpee box jump-overs (24/20″)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Rx Masters 55+- 35/20#, 20/20″ step up
Scaled- 35/20#, 20/20″ step up
Scaled Masters 55+- 20/10#, 20/20″ step up

Time cap: 20 minutes

Thursday 170223 Chipper

You are all scheduled for a “double” today. That means you are expected to show up for 2 sessions at the Hut. You can choose to attend one in the morning and then the next at 5pm. OR you can hit either the 4 or 6pm as well as the 5pm. I’m sure you already know why you are pre-scheduled for the 5pm session today, right? Nope- it is NOT an actual workout… but it IS the official announcement of the first WOD for the 2017 CrossFit Games Open Season. Also known at “17.1”

It is no coincidence that it also is the first day of the CrossFit Malibu Intramural Open and at exactly 5pm we will get the word from Dave Castro as to what we will need to do to in this first week. Show up with your intramural teammates (teams are still drafting new recruits!), arrive early so that you can submit your guess as to what the wod will be, hang out and watch the pros do the WOD live from Paris (women) and from Canada (men), then stick around to strategize your approach for the WOD.

Dave goes heavy on the mixed combo barbell and bodyweight WOD on Wednesday.

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time, complete:
60 calorie row (or sub 45 cal assault bike)
50 wall ball shots
600m run
25 burpees with jump over med ball
Post time and scaling to chalkboard
-then-
Coach led mobility work for remainder of session
Discuss predictions for Open WOD 17.1

Wednesday 170222 Three Rounds

Brothers Fred and Bill get after pull ups, squats and rowing work at the Hut.

Wednesday’s WOD at 7 and 9am, 4 and 6pm
With a barbell loaded at 80/65kg (or other scaled load), complete three rounds for time of:
Push jerk (or press), 5 reps
Front squat, 5 reps
Power clean, 5 reps
20 pull ups
25 push ups
Post time and load to chalkboard/journals

Wednesday 5pm Open Preparation Training Session WOD 11.1/14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
34/25kg power snatches*, 15 reps (29/20kg for 55+)
Post number of rounds and additional reps

*these are actually ground-to-overhead anyway.

Tuesday 170221 Two 12 Minute Sets

For those of you doing the CrossFit Malibu Intramural Open… You have been placed on a team and that team now has a Facebook group associated with it. If you are on Facebook, you have been added to your respective team and we, as coaches, highly encourage you to start communicating with your team members regarding your team name, your team “uniform” and any other details you need to discuss in getting prepared for the open announcements, the Friday practice sessions, the Saturday “big wod” morning open workout. If you are not on Facebook, make sure that you have a specific team member who can pass on all of the information that is exchanged among the team members.

For those of you not signed up for the open don’t despair, this time of the year can be really fun for you as well. Attending the Saturday morning class to cheer, to be a judge, or just to be there as a semi-curious spectator tends to be a fun thing to do. Again, if you simply attend a training session during a Friday you will incidentally/accidentally be doing the open anyway- by nature of the fact that the Friday WOD is also the open workout for the week.

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat, 3 rep
12 minute time limit to work up to a heavy set of 3, from rack
Post today’s 3RM to chalkboard/journal (PR board?!)
-then-
On a running clock complete max QUALITY reps of:
1 minute standing broad jump
1 minute power snatch (60/45kg)
2 minutes standing broad jump
2 minutes power snatch
3 minutes standing broad jump
3 minutes power snatch
Post total number of reps for each movement and load to chalkboard/journals… keeping in mind that the quality is more important than the quantity.

WODs for Feb 20-25 2017

This is an exciting week with the CrossFit Malibu Intramural Open kicking off officially on Thursday night at 5pm. Teams will be confirmed early this week so if you have not signed up then do so by clicking the link above and writing your name on the chalkboard. Kolby is managing the event and will place you on a team.

Come to the Hut to see the announcement of the workout that will begin this year’s Games Season. YOU will do this WOD (called 17.1) on Friday if you come to a regular workout. If you are signed up for the Open you can do it on Saturday morning- during one of the heats that will be listed.

Take care in how you approach the WODs leading up to Friday/Saturday- as you want to ensure you are rested and ready to go. Also, don’t forget to make your prediction as to what will show up for the 17.1 WOD.

We are open regular hours in celebration of Presidents’ Day!
Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Clean and Jerk
5-5-5-5-5
Post heaviest 5 rep set to chalkboard

Monday 5pm Open Prep Training Session- WOD 14.4
Individuals – includes Masters Men and Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target, 14 lb. to 9-foot target
30 cleans, 61/43kg (mark time at finish of cleans for tiebreaker)
20 muscle-ups (mark time at finish of muscle ups for tiebreaker)

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat, 3 rep
12 minute time limit to work up to a heavy set of 3, from rack
Post today’s 3RM to chalkboard/journal (PR board?!)
-then-
On a running clock complete max QUALITY reps of:
1 minute standing broad jump
1 minute power snatch (60/45kg)
2 minutes standing broad jump
2 minutes power snatch
3 minutes standing broad jump
3 minutes power snatch
Post total number of reps for each movement and load to chalkboard/journals

Tuesday Open training hour at 5pm

Wednesday’s WOD at 7 and 9am, 4 and 6pm
With a barbell loaded at 80/65kg (or other scaled load), complete three rounds for time of:
Push jerk (or press), 5 reps
Front squat, 5 reps
Power clean, 5 reps
20 pull ups
25 push ups
Post time and load to chalkboard/journals

Wednesday 5pm Open Preparation Training Session WOD 11.1/14.1
Individual- includes Masters Men and Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
34/25kg power snatches, 15 reps

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time, complete:
60 calorie row (or sub 45 cal assault bike)
50 wall ball shots
600m run
25 burpees with jump over med ball
Post time and scaling to chalkboard
-then-
Coach led mobility work for remainder of session
Discuss predictions for Open WOD 17.1

Thursday 5pm Open Announcement- come and watch!
No open training hour on Thursdays for the month of March

Friday
Open WOD 17.1… this is to be determined on Thursday night at 5pm.
Stay tuned for details

Saturday Rainy Day WOD

9:30am WOD is ON for tomorrow!  We came close to flooding in the front room Friday afternoon and set up the pumps to reduce the risk overnight.  The good news is: if we flood overnight we won’t need to make up some contrived exercise routine for Saturday morning… we will do a few hours of hard labor instead!  CrossFit Malibu style.

Friday 170217 Back Squat 1RM

It is understandable that there is some fatigue for those of you who attended a few WODs so far this week.  Especially if you hit two of them between Mon, Tues and Thurs!  And it is understandable if you are not up for a personal record today.  Regardless, come in and get in some heavy squats today.  This was a relatively light week with respect to the loads (though the rep count was high) so it will feel good to get under some weight today.  Even if you do not end of hitting a personal best- you will still do yourself some long-term good to go heavy (-ish). You might even surprise yourself. At least that’s what happened with last Friday’s heavy thrusters

In CrossFit Malibu Intramural Open news.  The first open announcement comes in one week.  Mark your calendar for the next 6 Thursday nights at 5pm and come in to hear what the competition WOD will be for that Friday and Saturday morning (you only have to DO it once).  Of course your calendars are ALREADY marked for each Sturday from Feb 25-April 1!  We have 35 athletes with verbal commitments but only 19 signed up so far.  Click the link in the post above and make sure you choose our CrossFit Malibu Team.

Come to the rainy Saturday WOD this week! It’s the last “regular” Saturday 9:30am partner/team WOD until after the Open. Join us!

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

Thursday 170216 Monday’s Revenge

As you may have already noticed, the template of today’s workout is the same as Monday. Don’t be confused by the fact that the movements are extremely different! With  running, air squats, and push press on Monday… Being replaced with hang squat cleans, dips, and rope climbs today. We are coming off of a “light workout” yesterday which means if you were really sore from Monday or Tuesday, hopefully that soreness and fatigue has dissipated a bit and you will be ready for today. Now don’t go skipping ahead to see what’s coming up tomorrow to decide if you should come in today. Just getting here today, take it one day at a time, and then you can figure out later if you should be here for Friday’s one rep max back squat strength day.

it will be very interesting to see which of our athletes prefers Monday or Thursday from this week… Please post a comment your preference.

Deana and Lisa go rep for rep  on the snatch – box jump work out yesterday.

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/box 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

*3:1 for scaling with ground to standings.

Wednesday 170215 Power Snatch and Box Jump

The combination of power snatch and box jump had been done at the Hut at least a dozen times over the years. The all-body, explosive drive of these movements mirror each other. The major difference (aside from equipment) is that one maintains the feet on the ground and the other results in the body flying into the air. Think a bit more about how each of these athletic activities are similar. In today’s incarnation of this couplet, the number of reps is a little lower than usual and so is the load… but the idea is to go lighter and faster.  Go out at a bold pace in the first set of snatches.  Try and hold on to a good rhythm on the jumps. Get back on the bat and pick up the pace.  The number of reps drop each round so that should help maintain the output for the three rounds

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!

Tuesday 170204 Cupid’s Revenge!

Happy Valentine’s Day. Today is a partner WOD- 2 parts and 1 partner to complete a 12 minute AMRep (calories and reps) and a Chipper. No need to supply your own partner (Though you could definitely swipe a Tinder partner and see how that works out for you!) but then again you can bring your CrossFitting Significant Other and get it done that way. Regardless of whether you arrive or leave with a partner, you will get your work done with one at the Hut today.

Congratulations to Julia, today will be her final WOD coaching at the Hut as she begins her new job at Vintage Church in Santa Monica. So consider joining her tonight at either the 4pm or 6pm sessions to wish her well.

Valentine’s Day pic courtesy Annie Little.  Couples who mobilize together, stay together!

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