WODs for Oct 23rd-28th 2017

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time, complete:
50 calorie row
25 pull ups
75 overhead squats (20/15kg barbell)
25 pull ups
50 box jumps (24/20″)
Post time and scaling to chalkboards/journals

Monday 5pm STRONG Specialty Session

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds each for time of:
Front squat, 6 reps (60% 1RM) immediately followed by
20 second assault bike sprint for calories
Rest as needed between rounds
Post load and number of calories for each round to chalkboard/journals

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am and again at 4 and 6pm
4 rounds, each fort time of 800m run
Rest as needed between rounds
Post each run time to chalkboard/journals

Wednesday 5pm Gymnastics Specialty Session

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 15 minutes of:
4 bar muscle ups
6 Turkish get ups (45/30# DB)
8 elevated DB push ups (feet on 25kg plate)
Post rounds, remaining reps, and scaling to chalkboard/journals

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Every minute on the minute for 10 minutes of:
Legless rope climb, 1 rep
Post number of reps (and modification) completed within the one minute time cap
-then-
Four rounds for time of:
8 DB push press (50/35#)
4×8 ft DB walking lunge (same DB as above)
32 air squats
Post time and load to chalkboard/journals

Friday 4pm Open Training Hour**
NOW OPEN on Fridays at 4pm -we will test it out for a while to see how it goes

Saturday BIG WOD- the 9:30am usual partner/team experience

Friday 171020 Oly 1RM Day

Today is practice for a competition event that is coming up next month- and everyone should get into the Hut for practice! The CrossFit Lift Off is at the end of November and we will be incorporating the 3 events into our CrossFit Malibu programming. The 2 events that we already know are a 1RM snatch and a 1RM clean and jerk. The 3rd event will likely be a met-con that incorporates a few movements in addition to something from the Olympic weightlifting realm. Come in today and get in some strength and power. Also set some new records that you can break again at the end of November.

CrossFit Malibu Triathlon Team- look for your email with details of Saturday’s group practice by Friday evening. Make sure you have all your gear ready to go!

Rod putting in some effort in a recent Saturday BIG group WOD

Friday’s WOD at 7 and 9am, again at 3 and 5pm
Snatch, work up to heavy set of 1
Power and/or squat
-then-
Clean and jerk, work up to heavy set of 1
Power and/or squat, split and/or power jerk

Saturday Sessions
Triathlon Training Team Practice #2, 7:30-9am
Big WOD Sessions, 9:30am

Thursday 171019 OHS then Snatch/DUs

It has been a few weeks since welcoming some of our CrossFit Malibu newcomers. Eric H grew up in Venice and Westlake then settled here in Malibu to build things and surf waves. He is an avid swimmer as well- spending a few mornings each week with the masters swim group at Malibu High. Ren worked through his Elements series in the midst of a big swell… and was “forced” to spend hours in the big surf following tough WODs every few days. That is a great way to start your CrossFit experience. Seth is our newest athlete to complete Elements and move into group classes. He, too, is an avid surfer and has spent many years climbing big walls (think El Cap in Yosemite). Please welcome these athletes to the Hut… and be sure to give them a hand with anything.

Lisa attempts a second PR after besting a previous record a few minutes earlier

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat, 3 reps
15 minutes to a heavy set of 3
-then-
Six rounds for time of:
50/35kg power snatch, 6 reps
35 double unders
Post time and loads to chalkboard/journals

Thursday’s 5pm Open Training Hour

Wednesday 171018 AMRAP and Finisher

It unanimous that yesterday’s Run/WB/Box WOD was a doosie (sp?). But let’s take a quick look back at Monday. You know that “3 rounds SLOWLY” WOD…Sound familiar? Feeling it a bit yesterday/today? That WOD was written in a very similar format as the Wednesday 5pm specialty gymnastics sessions. If you know you need work in this domain- then start showing up! Today in gymnastics we will warm up and practice some inversions that will morph into handstand push-ups and their modified variations. Then we will work some skills on ring/bar muscle ups. Some new comes tonight at 5pm- in that we will use these movements in a timed WOD. Not just any timed WOD- but “Nate.” Over the past 2 weeks we have practiced and today after a little bit of skills and drills, we will play with these new movements.

Nothing like cheering for your WOD partner while they are upside-down. Pam and Deb!

Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
As many rounds as possible in 8 minutes of:
50/35kg sumo deadlift high pulls, 10 reps
50/35kg push press, 10 reps
Post number of rounds to chalkboard/journals
-then-
Finisher
Row- 3 pulls for power, warm up/practice and then 5 attempts
Post highest wattage hit

Wednesday 5pm Gymnastics Specialty Session
MU and HSPU work… then “Nate”

Tuesday 171017 Run, WB, Box

As stated a number of days ago… each week thru Dec 9th we will feature at least one “running-centric” WOD with the focus on the Point Dume Sprint Triathlon/CFM 5km run. And today is that very running WOD! Three runs of decreasing length, punctuated by some wall ball shots and box jumps. Just the recipe to cook those legs for the next run! Again, when you are trying to work on running endurance, do not use the run as rest. Instead, focus on small pieces of speed during the run to maintain a solid pace. One method is thinking in terms of a Tabata Set- which is 20 seconds “on” and 10 seconds “off.” The way to utilize that method today is to get out on Cross Creek and surge into a good running cadence for about 20 seconds. Then back off a bit for 10 seconds. NOT to a jogging pace, but to the level where you can get your breathing back under control and ready for the next 20 seconds of “ON.”  Seven to nine rounds of this and your 800m run is dust. Repeat for the 600 and 400m bouts. Try this technique today… it is one of MANY that can be used to focus on using the run as a way to finish a workout faster.

Today during the 4pm class we will host a videographer from Reason Magazine. They are doing a piece that reflects CrossFit’s critical analysis of the US government’s most recent exercise standards. CFM athlete and Pepperdine sports med professor, Holden MacRae PhD, has co-written a paper with CrossFit HQ staff member, Russ Greene that picks apart the current physical activity standards and provides recommendations on how they can be significantly improved (**cough-CrossFit-cough**). TODAY the Physical Activity Advisory Committee convenes for the first of 4 days of PUBLIC meetings and it seems as though CrossFit staff members were not allowed to participate! (correction/addition: anyone in the public, including Hq, were allowed to attend the meeting, but Russ Greene submitted a request to speak/address the committee but his request was denied.)

Consider attending the 4pm class today- we would like to have CrossFit Malibu athletes training as a backdrop for the video. 

Mikaela reps through some thrusters in last week’s Hero WOD, “Artie”

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time, complete:
800m run
50 wall ball shots (20/14#)
50 box jumps (24/20″)
600m run
35 wall ball shots
35 box jumps
400m run
20 wall ball shots
20 box jumps
Post time and scaling to chalkboard/journals

Tuesday 5pm Open Training Hour

WODs for Oct 16th-22nd 2017

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds SLOWLY of:
5 strict toes to bar
5 strict ring dips
10 knees to elbows
10 strict chest to bar pull ups
20 2″ banded good mornings
20 goblet squats (20/16kg)
Post feeling emoji to chalkboard/details to journal

Monday 5pm STRONG Specialty Session: CrossFit Total 2RM per movement

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time, complete:
800m run
50 wall ball shots (20/14#)
50 box jumps (24/20″)
600m run
35 wall ball shots
35 box jumps
400m run
20 wall ball shots
20 box jumps
Post time and scaling to chalkboard/journals

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
As many rounds as possible in 8 minutes of:
50/35kg sumo deadlift high pulls, 10 reps
50/35kg push press, 10 reps
Post number of rounds to chalkboard/journals
-then-
Finisher
Row- 3 pulls for power, warm up/practice and then 5 attempts
Post highest wattage hit

Wednesday 5pm Gymnastics Specialty Session

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat, 3 reps
15 minutes to a heavy set of 3
-then-
Six rounds for time of:
50/35kg power snatch, 6 reps
35 double unders
Post time and loads to chalkboard/journals

Thursday’s 5pm Open Training Hour

Friday’s WOD at 7 and 9am, again at 3 and 5pm
Snatch, work up to heavy set of 1
Power and/or squat
-then-
Clean and jerk, work up to heavy set of 1
Power and/or squat, split and/or power jerk

Saturday Sessions
Triathlon Training Team Practice #2, 7:30-9am
Big WOD Sessions, 9:30am

 

Friday 171013 “Artie”

The Whole 30 wraps up in just 2 days and we have a number of athletes finishing the 30 days! Congrats to Pam, Deb, Cass, Dr Jo, Patricia, Lisa and David B, Julia, Trisha and Gaby… hang on for 2 more days. And as I have suggested to a few of them: let’s keep it going for 30 more OR you could try continuing it in a new and different way- read this:

Here is a post from the Whole 30 that reflects the NEXT half of the Whole Life Challenge!
Every day for 30 days…

    • Sleep. Unplug from your computer, TV, iPad, e-reader, and cell phone a full one hour before bedtime.
    • Personal growth. Handwrite and mail a letter, postcard, or greeting card to a friend or family member with whom you’d like to stay better connected.
    • Temperance. Choose one hour a day when you are completely unplugged from your computer, TV, and your Smartphone.
    • Active recovery. Spend 20 minutes stretching, foam rolling, or doing mobility work.
    • Injury rehabilitation: Do all of your PT exercises or other injury-prevention or recovery activity for 15 minutes.
    • Fun and Play: Read a book (pleasure reading, not work!) for one hour.
    • Stress management: Do 10 sun salutations each morning before you have your coffee.
    • Exercise: Increase the length of your dog walks by 10 minutes. That’s 300 more minutes of exercise for you and your pooch.
    • Nutrition(ish): Floss your teeth. Good health starts in the mouth!

 

New chalkboard art courtesy of new athlete, Ren’s kids: Ren Jr and Piper

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.

Thursday 171012 Shoulder Press 3RM +

Take a look at Dr. Jo in the photograph below. The picture on the left represents a technically sound deadlift set up position. The picture on the right she is in the bottom of a Romanian deadlift (RDL), with solid positioning. In yesterday’s classes we practiced both lifts so that during the high repetition deadlift met-con you were able to feel when you were lifting with a high-hip position (Romanian) instead of a standard deadlift. The reason that makes a difference is because of this:

Do you have REALLY REALLY sore hamstrings today? That’s why. 

Lifting loads from the floor with an elevated hip (at the level of the shoulders- like Dr Jo on the right) is less mechanically efficient than the demo on the left. It’s not dangerous- it’s just not as strong. The standard deadlift involves more quadriceps than does the Romanian- a lift that relies almost entirely on the posterior chain (hamstring and lower back). The conventional deadlift istherefore stronger than the RDL. When athletes go high rep with deadlifts, the tendency is to lift with the high hip- because it is faster.  Relatively heavy load + speed = high power output. Spread that over musculature that is less strong with lots of negatives (eccentric muscle contraction) and you’ve got yourself some delayed onset muscle soreness in those hammies.

Thanks for demonstrating these lifts Dr Jo. How are your hammies today?

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 5pm open training hour