Friday 170512 Row Burpee DL

Today is Friday and for most of us it is a day when we can relax and get ready for a well deserved break over the weekend (that is- once we get in todays workout of the day!). But there is one person who will be using Friday to get ready for a very big day in his life that comes up on Saturday morning. CrossFit Malibu athletes Deb, Jo, Gayle, Catherine and Peter S. all experienced this right of passage on their way to becoming doctors and this coming Saturday Josh will be partaking in that exact same ritual: the MCAT.

As you might already know, he has spent an extra semester taking science courses and studying other areas like genetics, in preparation to further understand the subject matter in the exam.  Then came the hours of study (and driving time to UCLA) specifically related to taking and doing well on the exam in the prep course. He already put in the work and now it is time to execute.

Wish Josh good luck when you see him today– especially those of you in the 3 and 5pm classes (and YES this is a less-than-shameless plug to get some of you to attend these afternoon classes- especially TODAY- to send Josh off with good vibes) Break a leg on Saturday morning Josh!

New CFM athlete, Jefferson, dials in his starting position in the deadlift as he develops awareness of hinging at the hip and feeling the correct shoulder-to-hip relationship.

Friday’s WOD at 7 and 9am, and again at 3 and 5pm
Five rounds each for time of:
300/250m row
15/12 burpees
100/75kg touch and go deadlift, 5 reps
Rest as needed between sets
Post fastest and slowest rounds AND total working time (yes, that means math!)

Thursday 170511 “Michael” Version

There has been a fair amount of squatting this week and today we find a break from passing the buns below parallel. In exchange, we get to run!  Careful out there on the road as the construction has been erratic in terms of where or when it goes on around Cross Creek Road and Civic Center Way. Yield to cars and workers please… even if you are shooting for a personal record from your performance in this workout from back on June 13th 2016.

We get back on the WHOLE LIFE CHALLENGE in a little over a week.  May 20th is the official start date- our registration page is open and ready for sign ups. We start off with the preliminary WOD on that Saturday morning at 8:30am and also take physical measurements. You are encouraged to join in and find a friend or family member to participate with you.  It is a great way to ease them into a better way of eating and into an exercise program (like CrossFit perhaps?… it’s a great gateway!)

Jon and Rod work on power snatch and overhead squat positioning. Jon lifted heavy and Rod set a 3RM OHS!

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Michael”- a version, repeated from 160613
Three rounds for time of:
800m run
30 scott ups (25/10kg bumper plate+abmat)
30 banded good mornings/hip extensions (2″/1″)
Post time and scaling to chalkboard/journals

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 (2005). With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Thursday’s 5pm Open training hour

Wednesday 170510 Two Parts

So far this week we have run two training sessions in a row with “compare-to” dates- meaning we have done these workouts in the past and you can measure your current results against past performances… producing data that can demonstrate objective changes in physical fitness.  Today, however, we have a brand new one.  And that is particularly fun as well. Novel workouts give you the opportunity to challenge yourself with a task that you have yet to attempt. These workouts force you to approach the work at hand with a fresh perspective and enable you to test yourself with something new.

Do you usually take on wall ball shots with a formula of 10 in a row and then a short break? Then today try and different approach- perhaps see if you can reach 20 unbroken. The result might be less demanding than you thought- giving you a jump start on finishing fast. It might prove to be too much. Either way it gives you some piece of information that can inform your future. Take on today’s challenge by taking on SOME aspect of the workout in a way that is new to you.

Kathy’s overhead mobility and range of motion has come a long way. Developing this form is important and it takes work to get there.

Wednesday’s WOD at 7 and 9am, and again at 4 and 6pm
Two Parts with a Two Minute Break
Two rounds for time of:
50 wall ball shots (20/14)
25 supine ring rows (feet on 16” box)
Rest exactly 2 minutes then:
Four rounds for time of :
20 jumping lunges
10 power cleans (50/35kg)
Post time for each part AND total finish time to chalkboard/journals

Wednesday 5pm endurance specialty class

Tuesday 170509 OHS, Snatch 1RM

Below is the CrossFit Malibu that Paul captured mainly on Saturday mornings during the weeks of the intramural open. He joined us at the Hut as the open was just starting.  He completed an Elements series and then followed up with group classes.  After watching the magic below… check out some of his pieces on the site for his company WavePart Media.  Paul is currently editing two documentaries that he has already shot.  Stay tuned for more!


Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Compare to 170127”
Overhead squat, 3 reps
15 minute time limit to a heavy 3 rep set, no rack
Post heaviest 3 rep set to chalkboard/journal/PR boards
-then-
Power snatch, 1 RM
Take remaining time in the hour to work up to a heavy single
Jan 27 2017-1RM, Dec 23 2016-1RM, Dec 6- 3 rep, Sept 22- 2 rep, May 16 2016-2 rep sets, Nov 3 2015-3 rep sets, June 11 2015- 5×5 reps OR check the whiteboard data.
Post load to chalkboard/journal/PR boards

Tuesday 5pm Open training hour

WODs for May 8th-13th 2017

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Cindy”:
As many rounds as possible in 20 minutes of:
5 pull ups
10 push ups
15 squats
Post number of rounds to chalkboard/journals and to the whiteboard- notice that “Cindy” has its own column!
We have done versions of Cindy LOTS of times, here are compare to dates for the standard Cindy only:
April 11 2016, Dec 23 2015, Sept 24 2012, Sept 16 2011, June 6 2011, Jan 6 2011, June 7 2010, May 12, 2010, Feb 9, 2010

Monday’s Underground strength specialty class at 5pm

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Compare to 170127”
Overhead squat, 3 reps
15 minute time limit to a heavy 3 rep set, no rack
Post heaviest 3 rep set to chalkboard/journal/PR boards
-then-
Power snatch, 1 RM
Take remaining time in the hour to work up to a heavy single
Jan 27 2017-1RM, Dec 23 2016-1RM, Dec 6- 3 rep, Sept 22- 2 rep, May 16 2016-2 rep sets, Nov 3 2015-3 rep sets, June 11 2015- 5×5 reps OR check the whiteboard data.
Post load to chalkboard/journal/PR boards

Tuesday 5pm Open training hour

Wednesday’s WOD at 7 and 9am, and again at 4 and 6pm
Two Parts with a Two Minute Break
Two rounds for time of:
50 wall ball shots (20/14)
25 supine ring rows (feet on 16” box)
Rest exactly 2 minutes then:
Four rounds for time of :
20 jumping lunges
10 power cleans (50/35kg)
Post time for each part AND total finish time to chalkboard/journals

Wednesday 5pm endurance specialty class

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Michael”- a version, repeated from 160613
Three rounds for time of:
800m run
30 scott ups (25/10kg bumper plate+abmat)
30 banded good mornings/hip extensions (2″/1″)
Post time and scaling to chalkboard/journals

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 (2005). With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Thursday’s 5pm Open training hour

Friday’s WOD at 7 and 9am, and again at 3 and 5pm
Five rounds each for time of:
300/250m row
15/12 burpees
100/75kg touch and go deadlift, 5 reps
Rest as needed between sets
Post fastest and slowest rounds AND total working time (yes, that means math!)

Friday 170505 “Back to the Future”

Compare time for today’s WOD to last week Friday’s WOD- and you hopefully noticed that this is the exact same rep count and movements as that, but done as a three rounder instead of a 7 rounder with decreased work load each round (in the form of declining reps). Use the same load and scaling as last Friday if you completed it in 12 minutes or less. If not, have coach assist you with scaling to complete in just under 12 minutes.

Of course you also noticed the fun part 2 segment listed below… which references the thruster/deadlift WOD from last week Wednesday.  Sometimes the best way to move into the future is by repeating – and improving upon- what was done in the past!

Welcome back Sandra and Thib. Going rep for rep in this AMRAP… who you think won?

Friday’s WOD at 7 and 9am, 3 and 5pm
“Oh, this is going to be fun”
Three rounds for time of:
28 butterfly sit ups
28 KB swings USA (24/18kg)
28 KB goblet walking lunges
Post time and load to chalkboard/journals (post last Friday’s time as well!)
-then-
Two sets of thrusters, each for max reps (from the rack)
Use 85% of heaviest thruster load from last Wednesday’s WOD!
Rest as needed after completing first set
Post load and totals for each set to chalkboard.

Saturday 9:30am group/team/partner WOD… rain or shine.

Thursday 170504 Max Effort Triplet

“I am going to have to do everything with lots of scaling and modifications,” is what a newcomer told me the other day.  And as I responded reassuringly- I found myself explaining that just about everyone scales and modifies on a regular basis.  Not only that but in almost every single class there are multiple modifications and scalings being done in any given WOD.  It is SO rare that a room full of athletes are “going Rx” that I even posted a picture of it below.  This might be the first time it has ever happened.

“In fact,” I went on to explain…. “that one athlete at CrossFit Malibu even scaled and modified her way to the CrossFit Games in 2012 and then later to a world record performance in Olympic weightlifting.”  And this is totally true.  By adjusting the workload, range of motion requirements, and even the movements themselves- newcomers at the Hut have achieved strength and fitness levels that they would have never  otherwise manifested.  These physical adaptations do not happen in spite of the fact that the workout has been scaled and modified. It is BECAUSE of the way that WODs are creatively retooled that we have become this fit and powerful, this mobile and coordinated.  And with a low incidence of overuse problems and injuries.

So continue to pass along the word that you do not have to get fit BEFORE starting CrossFit.  That you do not have to have prior experience or even be athletic at all. It is all taught, reviewed, and consistency corrected… meeting you where you are each and every day.

The front room went all Rx yesterday… and turned out great movement and results!

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
On a running clock (for 12 minutes) complete max total reps:
1 minute of hang squat cleans, 40/25# DB
1 minute of burpees with lateral jump over both flat DB
1 minute of toes to bar
2 minutes of each movement above
1 final minute of each above
Post total number of reps completed to chalkboard/journal

Thursday 5pm Open Training Hour
Again- try and get something done from the list

Wednesday 170503 Barbell Complex AMRAP

With the duration of a typical “cardio workout” combined with the equipment and movements of a classic power and strength training session- we have this bruiser. Twenty five unbroken reps with a moderately light barbell means lots of time under tension.  It also means some rest before subsequent rounds begin.  Use the rest to calm that racing heart, to lower your respiration rate, and to talk yourself out of that dark, dark cave.  This workout is all physical and 100% mental.  You caught that, right?

Yes- your physical being will be taxed somewhere at about rep number 12 of each set… and you’ll only be nearing the half-way point.  This is when your mental muscles are going to need to flex.  All positive thoughts.  Only motivating and uplifting voices going through the brain.  Complete and utter attention focused on finishing the set! Today there is no room for second guessing your ability to finish all 25 reps unbroken. Any questioning of your own resolve to complete the round you are working on is almost fated to dropping the barbell unexpectedly without even remembering how it hit the ground.  Instead, make a mental decision that “this set will go unbroken” and just keep moving.  Little breaks as the body locks out in solid positions and another breath is taken.  But other than that, steady movement and the mind fixed on the goal.

Monika working depth and rack position in her front squat last week.

Wednesday’s WOD at 7 and 9am, 4 and 6pm
As many unbroken rounds as possible in 30 minutes with 50/35kg barbell of:
Deadlift 5 reps
Power clean 5 reps
Back squat 5 reps
Shoulder to overhead 5 reps
Front squat 5 reps
Barbell cannot rest on the ground at any time during the 25 rep cycle. Incomplete rounds do not count, if the bar rests on the ground at any point during the round… the round is over, it doesn’t count. No partial credit given. Rest as needed between rounds. Keep the same load for the entire 30 minutes

Wednesday 5pm Specialty for May
Endurance WODs including Row, Run, Bike, and more

Tuesday 170502 “Helen”

Four Saturdays in a row with short, sprinty runs. Four weeks out of five of the most recent weekday WODs contained between one to 1.5 miles of running, each in 3 set blocks. That AND a recent mention that “Helen is coming!” Well, that was all pointing to today.  Helen is not only coming.  Helen is here!

Today look to focus on maintaining your running pace for the 400m featured in each round. Make sure you don’t go out too fast on the first (as the WOD can NEVER be won in the first round) but don’t treat it like a warm up (it CAN be lost in the first by going out way too slowly!). Take note of your first run time as you enter the Hut.  If you do your swings outside- glance in at that clock through the front window.  That first run time serves as your motivation to try and match it on subsequent runs.  Following each each of pull ups, get a look at the clock as you head through the doorway.  Do some mental math while you run for two purposes 1.) to ward off the pain you might feel from pushing the pace and 2.) to try and determine what your split will need to be to match your first run. And then repeat that process in round three.  You might even remember each of your 400m run times after the WOD- if so, write them in your journal.

Finally, we can’t overlook the KB and pull-ups.  After all, for many of you, this is the FUN part of “Helen.”  Try and push through the first 2 rounds unbroken… and by round three maybe you can implore your inner fire breather to push for unbroken on that final round. Have fun and maintain consistency on those runs.

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Helen”
Three rounds for time of:
400m run
21 KB swing (24/16kg, USA)
12 pull ups
Post time and scaling to chalkboard/journals
and PR board
Compare to recent Helen times and similar WODs: Aug 22 2016, July 29 (3/4 Helen), July 7 2016 (Helen and a half) April 21 2016,Dec 29 2015, Dec 12, 2015, July 16, 2015, June 20, 2105, May 15, 2015, Dec 29, 2014, Nov 26 2013, Sept 9 2013, Aug 3 2013 May 11 2013, Jan 2 2013, Sept 122012, July 26 2012, Jan 30 2012.

That look… exudes effort, doesn’t it? Can you make each of your runs today FEEL like that?!

5pm Open Training Hour
Notice the “to do” list on the board… encourage athletes to do one test that is listed on the board and to write results to white board. Write name on chalkboard too. Continue to try and fill in data on whiteboard.

WODs for May 1st-6th, 2017

Starting this week: May Specialties at 5pm
Monday- underground strength, heavy stuff and less frequently used movements, usually not for time.
Wednesday- endurance, each day will have some run row and/or bike, with some strategy and technique. Athletes will HAVE to be able to run to attend these, sorry Andy and other!

Sunday May 7 tennis get together 10am-noon, for CFM members
AC will run a fun doubles “game” of 3 minute AMPAP (as many points as possible) A blog post will give directions and details. Sign up on the board… it is at Trishas house out near Malibu Creek Park.

Peter on a sunrise trail run… Zuma Canyon, Malibu, Calif.

Monday’s WOD at 6, 7, 9am then again at 4 and 6pm
Turkish get ups and handstand warm up
-then-
Four rounds, each for time, of:
Row 500m
Rest as needed between rounds
Post fastest and slowest 500m time AND cumulative row time to chalkboard/journals/PR board

Monday 5pm Specialty for May- Underground Strength
Roped sled PULL
Axel bar push press
Back squat

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm

“Helen”
Three rounds for time of:
400m run
21 KB swing (24/16kg, USA)
12 pull ups
Post time and scaling to chalkboard/journals
and PR board
Compare to recent Helen times and similar WODs: Aug 22 2016, July 29 (3/4 Helen), July 7 2016 (Helen and a half) April 21 2016,Dec 29 2015, Dec 12, 2015, July 16, 2015, June 20, 2105, May 15, 2015, Dec 29, 2014, Nov 26 2013, Sept 9 2013, Aug 3 2013 May 11 2013, Jan 2 2013, Sept 122012, July 26 2012, Jan 30 2012.

5pm Tuesday Open Training Hour
Notice the “to do” list on the board… encourage athletes to do one test that is listed on the board and to write results to white board. Write name on chalkboard too. Continue to try and fill in data on whiteboard.

Wednesday’s WOD at 7 and 9am, 4 and 6pm
As many unbroken rounds as possible in 30 minutes with 50/35kg barbell of:
Deadlift 5 reps
Power clean 5 reps
Back squat 5 reps
Shoulder to overhead 5 reps
Front squat 5 reps
Barbell cannot rest on the ground at any time during the 25 rep cycle. Incomplete rounds do not count, if the bar rests on the ground the round is over. Rest as needed between rounds.

Wednesday 5pm Specialty for May
Endurance WODs Row, Run, Bike Plus

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
On a running clock (for 12 minutes) complete max total reps:
1 minute of hang squat cleans, 40/25# DB
1 minute of burpees with lateral jump over both flat DB
1 minute of toes to bar
2 minutes of each movement above
1 final minute of each above
Post total number of reps completed to chalkboard/journal

Thursday 5pm Open Training Hour
Again- try and get something done from the list

Friday’s WOD at 7 and 9am, 3 and 5pm
“Oh, this is going to be fun”
Three rounds for time of:
28 butterfly sit ups
28 KB swings USA (24/18kg)
28 KB goblet walking lunges
Post time and load to chalkboard/journals (post last Friday’s time as well!)
*Compare time to last week Friday’s WOD- and you hopefully noticed that this is the exact same rep count and movements as that, but done as a three rounder instead of a 7 rounder with decreased work load each round (in the form of declining reps). Use the same load and scaling as last Friday if you completed it in 12 minutes or less. If not, have coach assist you with scaling to complete in just under 12 minutes.
-then-
Two sets of thrusters, each for max reps (from the rack)
Use 85% of heaviest thruster load from last Wednesday’s WOD!
Rest as needed after completing first set
Post load and totals for each set to chalkboard.

Saturday 9:30am group/team/partner WOD