We have LOTs of outdoor workout space

Friday 151106 Back Squat 1RM and Short Chipper

Coming Event in 2016: CrossFit Malibu to Compete at Spartan Race, Temecula over the weekend of January 30 and 31st. There are already a few people entered in the Sprint obstacle course race on Sunday morning- a 3+ mile race with plenty of obstacles.  On Saturday morning is the “Super”- which is an 8-10 mile version of the Spartan obstacle course race.
A few years back we had a CrossFit Malibu weekend at the Spartan Race in Temecula and had a blast- so we thought it was time to do it again.  There are plenty of accommodations near Vail Lake in Temecula where the race is held.  A few people have already booked rooms at the Temecula Creek Inn… there are hotels half that price AND there are places that cost double.  You choose your level of comfort in terms of accommodation … and you choose your level of suffering in terms of races!  Either way- we will plan a group dinner and great fun at the races.  We can talk more details in coming weeks.
The MAIN way to train for a Spartan race (especially of the Sprint variety) is to simply DO CROSSFIT.  Train in about 3 group WODs each week- and you will get through the course ahead of the middle of the pack.  We will be offering a Sunday morning Spartan race training series over the course of the next 3 months- that will give more sports specific training and more running to get you even more prepared…. for those of you over achievers and for athletes who really want more sprint preparation as well as more obstacle-style training.  Stay tuned for dates and times!
Lots of PRs in October- particularly with Fran, overhead squats and jump rope.  
Friday’s WOD at 7 and 9am, 3 and 5pm
Midday open training hour noon-1pm
Back squat, 1 rep
25 minutes to set a new 1 repetition maximum
Post load to chalkboard, journals and white board.
Check the whiteboard for your current PR… break it… have a plan of attack.
Short Chipper
32/24kg KB sumo deadlift high pull, 30 reps
400m run
KB swings (same weight as high pull), 50 reps
Post time and load to chalkboard

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