First of all we have big Congratulations to Luke, Whitney and the entire Bost Family on the birth of Norah Faye on Sunday- she weighs 7lbs 9oz (3.44kg!)and is 19.5“… Everyone is reportedly doing very well. This new born baby girl’s dad has been a loyal CrossFit Malibu member for well over FIVE YEARS!
And now welcome to some of the more “traditional” newcomers to the Hut:
Ellie is completing her Elements series this week… doing a great job after making some other momentous changes in her life; Luis is making a return to CrossFit after a 2 year hiatus from CrossFit Sandbox in Santa Monica… his vacation from CrossFit was perfectly psyched with the birth of his twins (sounds vaguely familiar); and finally to Nikki– a Malibu High senior who recently relocated from Oklahoma City where she had been doing CrossFit for a while- we welcome her to CFM and to Malibu in general.
Tuesday’s WOD at 6, 7, 9am and at 4 and 6pm
Noon Open Training Hour, Gymnastics specialty class 5pm
Barbell Complex warm up sets
5 reps each of: power clean, front squat, push press, back squat, push press- unbroken
2 rounds with empty barbell then go 3 more rounds adding some weight each time… not a lot, just some.
Rest/mobility work for 1-2 minutes between rounds.
Goal is to warm up for strength sets and to work on each of these barbell movements for when the “Bear Complex WOD” comes up in the future… the near future!
12 minute time limit to build to a heavy set of 5 back squats from the rack
Post heaviest set of 5 to chalkboard.
12 minute time limit to build to a heavy set of 3 shoulder presses from the rack
Post heaviest set of 3 to chalkboard
For time: 500m row PR attempt.
Post time to chalkboard/journal/PR whiteboard
Compare to August 23, 2013