WODs for Aug 7th-12th 2017

The fittest man and woman in the world have recently been crowned following 4. days of grueling tests of strength, endurance, power, mental toughness and resiliency. Check crossfit.com for ALL the details!

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
CrossFit Malibu Quadrathlon
Complete for time, in any order:
1 mile run
2000m row
50 burpees
50 thrusters (20/15kg, empty barbell)
*must complete all of one movements before moving on to the rest.
Mandatory 30 minute cut-off: so scaling movements accordingly if necessary.
Post time and scaling to journals/chalkboard.
Compare to Sept 12 2016, April 10 2014

Monday 5PM STRONG Session
Squat clean thrusters for max loads, low repetitions and then some sandbag work

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
10 rounds for time of
130/95kg deadlift, 3 reps
6 candlesticks roll (to pistol for more advanced)
Post load, scaling, and time to chalkboard/journals

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
5 total rounds NOT for time
Bulgarian split squat, 8 reps one leg (DB goblet, AHAP)
8 weighted pull-ups unbroken (AHAP)
Bulgarian split squat, 8 reps other leg
16 weighted GHD sit-ups
Max duration handstand hold, against wall practicing balance by gently pushing away from wall to force adjustments.
Post loads to chalkboard/journals

Wednesday 5pm Regionals WOD Specialty Class- to be announced

Thursday’s WOD at 6, 7, 9am and again at 4 and 5pm
For time
24/20” box jumps, 50 reps
60/45kg push press, 10 reps
Continue with 40, 30, 20, 10 box jumps and 10 push presses for each of the remaining 4 rounds.
Post load, time, and scaling to chalkboards.

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am, and again at 3 and 5pm
Run 400m with med ball and kettlebell
50 wall ball shots (20/14”)
50 KB swings (24/18kg USA)
Run 400m with med ball
50 KB swings
50 wall ball shots
Run 400m (now get moving before we make you run it with a KB!)

Post loads and time to chalkboard/journals

Saturday- 9:30am,
Will post some specific hints during the coming week.

Friday 170804 DB Burpee SqClTh and Pull ups

With Thursday’s events complete, there are plenty of familiar names at the top of the leaderboard. Mat Fraser leads for the men and for the women Sam Briggs and Tia Clair -Toomey are tied in the top spot. After two endurance events, some lifting and gymnastics took center stage in the afternoon as athletes did an extra long Amanda- squat snatch and muscle ups with a rep scheme that totaled 45 reps of each. Tune in Friday for the obstacle course, 1RM snatch, and another yet-to-be-named individual event… tons of Masters, teens, and team events  throughout the day!

A reminder that today’s afternoon classes, at 3 PM and 5 PM, will be run as open training hours. There will be no coached sessions in the afternoon on Friday this week. Still, you are encouraged to come in and train.

Friday’s WOD at 7 and 9am, 3 and 5pm are open training hours.  
21-18-15-12-9 reps/round for time of:
35/20# DB burpee hang squat clean thrusters
Pull ups
Post time and load to chalkboard
Strict 20 minute time limit!

Saturday 9:30am Partner WOD

Sunday 8am Go Outside and Play Surf and Sand at Zuma Tower 14

Thursday 170803 C&J and Rope Climb

The CrossFit Games actually started YESTERDAY with the Cyclocross time trial taking place in Madison in order to determine heat placings for today’s races from 10am to 1:25pm. (If you had the CrossFit Games app you could figure out this kind of stuff for yourself!)  You might not be surprised that Mat Fraser and Samantha Briggs each placed 2nd for the event… does that send a message about how things are going to go this weekend? MAYBE!
Thursday morning kicks off with the Run Swim Run WOD (1500m, 500m, 1500m) and then moves into Event 2 Cyclocross. Get the app and get notified of when events begin and if you want to follow individual athletes, you can get notifications when their heats begin!
Note for THIS Friday afternoon schedule: the 3pm and 5pm class sessions are as scheduled BUT will run as Open Training Hours. These sessions will NOT be regularly coached sessions. You can choose to do Friday’s WOD or do any other training that you want on Friday afternoon.

Who is the mystery lifter ripping this snatch off the deck?

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Every 3 minutes for 10 rounds
80/55kg power clean and jerk, 3 reps
1 seated, L-sit, legless rope climb
Post load and scaling to chalkboard
Thursday 5pm Open training hour

Wednesday 170802 Split Jerks and a Couplet

Think back to the month of March… remember we were just coming out of a VERY wet winter? Yet rain did not interfere at all with the CrossFit Malibu Intramural Open- as our 4 teams battled out the CrossFit Open WODs and Puking Rainbows eventually claimed the annual Hall of Fame plaque for this season.

You do know that the Open is the first step that leads to the Games, right? And that the regionals competitions happened all over the world in the month of May in order to find the fittest 5 men and women in each of the 8 regions. This month’s Wednesday 5pm Specialty Class pays tribute to the Regionals as we do one of the Regionals WODs each week for 5 weeks. The WODs are specially chosen across 7 years worth of programming and will feature some of the “fun and interesting” workouts that were set up by Dave Castro himself.  You know the feel of the Open… now get a feel of Regionals.

Then move on to get a feel for the Big Show by educating yourself on the CrossFit Games individual competitor favorites HERE. “The Update Show” goes through all of the big names and some of the other top contenders to discuss who is who in the race for Fittest on Earth. Do your homework (by sitting back passively and watching a 10 minute video) and become an armchair expert on the CrossFit Games. THEN come to the Hut and be a part of the fittest participatory sport in the world… meaning, show up to any scheduled Group WOD.  Yup, you are a part of the Fittest Audience in the World.

This is RRRRREALLY kicking a$$. Putting in the work, even while on vacation back in France. Keep it up Thib!

Wednesday’s WOD at 7 and 9am, 4 and 6pm
Split jerk (from rack), 3 reps
some skill work and then:
25 minute limit to set a 3 RM
-then-
As many rounds as possible in 7 minutes of:
10 push ups OR ring push ups
7 back burpees
Post number of total reps to chalkboard
Wednesday REGIONALS WOD- Specialty 5pm
A salute to the CrossFit Games kicking off at the end of the week in Madison, WI

Tuesday 170801 Five Round Triplet

This week is the Reebok CrossFit Games and we are ALL GOING TO MADISON, WI to watch, right? Oh, I guess not. Unlike the last 7 years when we could just drive  down the 405 freeway each day to spectate… This year requires a three or four hour flight a few times zones away. While there are some down sides to having the Games move out of state, I think there are some up sides as well. There are a number of lakes in the Madison downtown area that I’m sure will be well utilized. You might already know that there is a run, swim, run workout.  As much fun as it is to drive down to Hermossa beach and see many non-– ocean athletes have to take on the waves… It will even be more interesting to see the athletes swim on a level playing field, so to speak.  Another benefit of Madison is that the event seems to be set up in a sort of Olympic Village. And when I think back  The 1989 and the Los Angeles Olympic games there was an awesome feel to the Colosseum and the surrounding areas of USC. Getting to watch Carl Lewis when the long job was an amazing sight… Wonder if we will see Katrin Davidsdottir dominate in the same way that Carl did 30 something years ago. CrossFit headquarters has an idea that the games will move around every couple of years and that the event will take on some of the feel of the local area as well as get a chance for people in different parts of the United States, and I think  eventually the world, get to experience this event up close and personal.

Here are instructions on how to watch the ENTIRETY of the Games online with parts of it on CBS/CBS Sports for free!

Personal records set for the month of July… Well done gang, let’s fill it up again in August

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
20 DB snatch (50/35# alternate each rep)
15 DB goblet squat (same load)
15/10/5 toes to bar (BEST effort for beginners/intermediates- choose your level of reps, max of about 90 seconds spent on TTB is the guideline)
Post time, load, scaling to chalkboard/journals
Tuesday 5pm open training hour

WODs for July 30th- Aug 5th 2017

August Specialty Classes

Monday will continue with the STRONG motif… and will maintain the feel of the CrossFit Total training we have been doing in July- with more diverse strength lifts/movements along the way

Wednesday will be Regionals WODs from 2011-2017, each night one or two workouts will be staged that copy exactly or very closely the tests that individual athletes do to make the Games. WODs will NOT be announced in advance: There aren’t many surprises in life… let this be one of them!

Monday’s WODs at 6, 7, 9am and again at 4 and 6pm
7 rounds for max repetitions of:
1 minute of muscle snatch (35/25kg)
1 min overhead squat
1 minute of parallel burpees over the bar (lateral jump)
1 minute rest
Post total reps for each of the 3 movements to chalkboard/journals
No compare to date for this one! 🙂
Monday STRONG- Specialty at 5pm
Front squat and deadlifts
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
20 DB snatch (50/35# alternate each rep)
15 DB goblet squat (same load)
15/10/5 toes to bar (BEST effort for beginners/intermediates- choose your level of reps, max of about 90 seconds spent on TTB is the guideline)
Post time, load, scaling to chalkboard/journals
Tuesday 5pm open training hour
Wednesday’s WOD at 7 and 9am, 4 and 6pm
Split jerk (from rack), 3 reps
some skill work and then:
25 minute limit to set a 3 RM
-then-
As many rounds as possible in 7 minutes of:
10 push ups OR ring push ups
7 back burpees
Post number of total reps to chalkboard
Wednesday REGIONALS WOD- Specialty 5pm
A salute to the CrossFit Games kicking off at the end of the week in Madison, WI
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Every 3 minutes for 10 rounds
80/55kg power clean and jerk, 3 reps
1 seated, L-sit, legless rope climb
Post load and scaling to chalkboard
Thursday 5pm Open training hour
Friday’s WOD at 7 and 9am, 3 and 5pm
21-18-15-12-9 reps/round for time of:
35/20# DB burpee hang squat clean thrusters
Pull ups
Post time and load to chalkboard
Strict 20 minute time limit!
Saturday 9:30am Partner WOD
Sunday 8am Go Outside and Play Surf and Sand at Zuma Tower 14

Friday 170728 “TK” A Hero WOD

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George. (posted on crossfit.com)

Often times the toughest workouts also happen to be the simplest

Friday’s WOD at 7 and 9am, and again at 3 and 5pm- A Hero WOD
“TK”- A Hero WOD
As many rounds as possible in 20 minutes of:
8 strict pull ups
8 box jumps 36″
12 KB swings (32/24kg USA)
Post number of rounds and extra reps to chalkboard/journals

Saturday 9:30am Partner/Team WOD

Sunday 8-10am Go Outside and Play beach time at Zuma Beach, north of Tower 14 near the Trancas side of Zuma

Thursday 170727 Compare to Jan 26th

Overheard after t-ball “practice” #2:
Son: “Mommie, why weren’t those other kids listening to the teacher?” (referring to the baseball coach)
Mom: I don’t know
Son: I was listening to the teacher SO much.  But I didn’t really know what he was saying so much. But that’s ok.

Have you ever been at “CrossFit practice” and not understood what the teacher was talking about… even when you were really listening (even more than those other kids?!) Then make sure you ask for clarification. The goal as a coach is to convey a message to an athlete in the simplest, most direct, and fastest way possible that yields a favorable result. IF something is unclear, then please ask for it to be covered again. Sometimes repeating the message using a demonstration, or a different verbal explanation, or a picture sketched out on the board will better get the point across. And others may benefit as well.

Thursday at 6, 7, 9am and again at 4 and 6pm
For time complete:
100 double unders
10 squat clean thrusters (60/45kg)
10 muscle ups
80 double unders
8 squat clean thrusters
8 muscle ups
60 double unders
6 squat clean thrusters
6 muscle ups
Post time and scaling to chalkboard/journals
Compare to January 26th 2017

Thursday 5pm Open training hour