We have LOTs of outdoor workout space

Friday 151030 Three Parter

How do you decide if and when you attend a WOD?  Do you show up after you complete all the other items on your TO DO list?  Do you get in when you feel guilty about eating “bad food” or if has been a few days and you haven’t made it to a workout?  Do you come when when the WOD is right in line with the movements you love and the strengths you already have?  OK- it is clear that these are all really one sided rhetorical questions that could lead to a mini-lecture about doing this whole CrossFit thing for all the wrong reasons.  Nope… if that is what gets you here- then so be it.  Show up, work hard, eat well and rest.  Come back for more.
But if these are the ONLY things that get you here (yup- you know SOMETHING was coming)… then you simply aren’t going to stick with it for very long.  Here are a few ways to prioritize your trips to the Hut:
  • Schedule your WOD in your calendar as an appointment.  As if it is a doctors visit- you know, something you show up for on time and ready to go.  Something that not only gets you out the door or away from your desk… but something you leave enough time to drive to… and not change your mind if something “better” or more important comes up.
  • Make a plan with another CFM athlete to meet at a certain class time.  This works VERY well for the 6am Tuesday/Thursday sessions.  Having an accountability partner who you know is going to be waiting for you (as tired and groggy as YOU are!) helps get you out of bed.
  • Commit to ONE of the specialty class series for ONE MONTH.  a 4 week commitment is just enough… “every Tuesday for a month” is something not too overwhelming to put down on the schedule.
  • Tell one of the coaches your SPECIFIC intentions regarding your goal of getting to class on precise times and days.  A goal of “3 days a week” is easy to shirk… but “I will get in on Monday and Thursdays at 9am and Saturdays at 10am” is cut and dried… black and white.

Please comment on other methods you use to prioritize your weekly training Sessions?

Upcoming Saturday Sessions:
8:45am individual WOD and a 10am partner WOD
Victoria is a student of the push up, shown here modifying the movement by using the jetpack method of assistance.
Victoria is a student of the push up, shown here modifying the movement by using the jetpack method of assistance… keeping the thighs and mid-section off the ground.  Nice work
Friday’s WOD at 7 and 9am, 3 and 5pm
3 Parts
Part 1-
Overhead squat
10 minutes to work up to a heavy 1 rep set (from rack)
Post heaviest 1 rep set to chalkboard (PR board)
Part 2-
Spend 10 minutes working through this cycle- increase weight as indicated:
1 hang power snatch
1 two-position power snatch from ground- (pause 1 full second with barbell just above knee- then power snatch)
1 power snatch
Post heaviest load for the cycle to chalkboard
Part 3-
As many rounds as possible in 10 minutes of:
15 wall ball shots (20/14#)
30 double unders
5 muscle ups
Post rounds/reps and scaling to chalkboard.

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View today’s workout and see the scoreboard.


Due to the limits on class sizes. Every member must book their time slot in advance.

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For those looking for one-on-one instruction to break new ground


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