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Thursday 151001 CrossFit Style “Mini-Triathlon”

Hey CrossFit Malibu athletes and beautiful people. The time has come to STEP UP or STEP IN for the Point Dume Sprint Triathlon.

On Sunday, October 11th @ 7am we will start our third CFM Point Dume Sprint Triathlon, but we need your help!  First of all- we are open to more athletes who want to join the race- this is a small, home-town event on an “open course” (no street closures, etc).  We are also looking for volunteers to do a number of things the morning of and the day before as far as set up, race help, and miscellaneous jobs and projects.

Either way- we would LOVE for you to join us.  For athletes- it is ONLY $35 for entry, probably the cheapest triathlon you have ever entered and an AMAZING experience for those who have never done a triathlon before. To entice you a bit more- every registration enters you into a raffle to win some awesome giveaways. If you are a CFM member- your entry gets you 2 entries into the raffle.

If you don’t want to join us on the course, we could use you still as a volunteer. If you are willing to help us volunteer that morning please email Kolby @ kolby.krystofik@gmail.com

This is a very special event for us as Malibu locals because the course is centered around Point Dume and has some of the best views in all of Malibu, but more importantly, it will be completed by locals like you!!

Enter and for the event by clicking HERE.

Dan exits the ocean in Palos Verdes after a 4 day swim from Catalina. Yes, you read that correctly. WOW.
Dan exits the ocean in Palos Verdes after a 4 day swim from Catalina. Yes, you read that correctly. He is scrambling across the rocks just to the right of the green kayak… more details coming!
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Fundamentals 8am, Noon Open Training Hour, Power/Strength Class 5pm
 CrossFit-Inspired Mini-Triathlon: A Three Part WOD
I. 2000m row for time
Post time to chalkboard/journals/PR board
Compare to: Aug 3 2015, Aug 8 2014
Rest as needed
 II. One mile run for time
Post time to chalkboard/journals/PR board
Compare to: Aug 1 2015, June 18 2015, Jan 23 2015, Oct 29 2014, May 14 2014
Rest as needed
III. “Broken Grace”- For time, complete:
30 seconds max reps clean and jerk/press (62/45kg*)
30 seconds rest
Continue with this pattern until 30 reps are completed
Post time (including rest) and load to chalkboard/journals.
*Use same weight as previous Grace time.  If you can do Grace in under 3 minutes, then increase weight by 5kg for each 20 second time block under 3 minutes.  So, if you can do Grace in 2 minutes flat, your weight for today should be 77/60kg

Use these dates to compare loads and finish times. April 15 2015, Nov 6th, 8th 2014, Sept 11th, 13th 2014

 

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MINDBODY

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