Wednesday’s CrossFit individuals competition finished with a mini chipper. It was a 4–6 minute sprint of heavy wall ball shots, GHD medicine ball sit ups, and a weighted hill sprint. Chipper style workouts are often the most “fun” type of WOD for newcomers to CrossFit and they definitely have a role in a well-rounded training program. We often see, however, chippers being programmed too often in our opinion. But that doesn’t stop us from using them once or twice a month to keep things interesting and to use many different movements in a single hour workout. The stimulus is absolutely different from a couplet or triplet where the intensity level is usually held pretty high. Today see if you can push the pace at various times in this workout rather than turning into a long, slow trudge.
On the schedule for this coming Sunday morning: 8 AM – 9:30 AM we meet together again for another installment of a “Go Outside and Play” date. We will be at Zuma Beach lifeguard tower number 14… On the Trancas side of Zuma. Bring fins, boogie boards, surfboards – anything you’d like to use in the water. Everyone is welcome – and we highly encourage those of you that rarely get in the water. These morning sessions are really about you, encouraging you to get in the water and feel more comfortable in the waves. Who knows – maybe in a couple weeks you will even look forward to joining the CrossFit Malibu triathlon training series.
Box owners daughter, father dumbbell session with Liana and Jimmy early in the week. Visiting us from Aloha CrossFit on Maui.Thursday Chipper in WOD classes at 6, 7, 9am and again at 4 and 6pm… Open training hour at 5pm
For time:
20 box jumps (30/24”)
40 strict push ups (no legs on ground)
600m sandbag carry (80/65#)
80 wall ball push presses with dropping penalty of 1 burpee (20/14#)
1k row
Post time and scaling to chalkboard/journals
*Those who are able and willing – consider a weight vest.
