Today is the 7th year anniversary of CrossFit Malibu– some of you have been with us from the very beginning 6+ years ago and LOTS of you have been training at the Hut for 4-5 YEARS! Can you believe it?! I mean, if you’ve been keeping up with your journal, you have tracked wods like “Jackie” and 5×5 back squats for years and years and years, and have the improvements in strength, stamina, mobility and more to PROVE it! Heck, some of you even have filled 3 composition notebooks! There are also those among us who have been here for anywhere from a few years to a few DAYS. But regardless of when you joined us, we are VERY happy and humbled to have you in our ranks. We welcome athletes like Jason and Emmet who have just started Elements, Linda and Trisha who are just starting back up after some months off for the summer, and a new athlete from CF Maplewood in NJ- Carlin… And for all of YOU- We hope that this next year brings even more fitness, health, happiness and friendship than ever. We are grateful for your continued efforts and energy that you put into the WODs, the community and your growth as an athlete. Today we run the very first WOD that we ever programmed at the Hut- something simple out of necessity for the very little equipment we had at the time and because everyone was new to this type of movement- so heavy weight was not even necessary! Please take a look at a previous score that you have in your journal- and since we do it every year- this one is also on the PR white board- so check you score and improve upon it. As we have programmed a number of WODs with 400m runs for the past month or so- use your pacing for those WODs to help you pace out the runs today. Think of the 25 rep work sets as short and fast, so you’ll have some energy to push those runs!
We have a new series of specialty classes for the months of September and October… These begin on Wednesday night at 5 PM. Wednesday nights will feature a CrossFit speed power and endurance sessions… Everything from running, rowing, biking, jumping- WODs, intervals and other training sets focused on increasing your fitness that will carry over to longer duration events AND just increasing the capacity of your “engine” in general. Beginning on September 12thwe begin CrossFit Total class. These Monday night 5 PM sessions will focus on strength and accessory work focused on maximizing your deadlifts, back squat, and shoulder press. On the night of September 12th we will run a CrossFit Total session as a preliminary test.
This also happens to be our 12th round of the Whole Life Challenge… and our current team is at 24 athletes… many of whom are playing remotely. We begin on September 17th- with the preliminary WOD on that Saturday at 8:30am…. Join us by clicking HERE.
Dr Jo, Bob, and Andy rep out some dips. These three have been at the Hut since ’11, ’13, ’15 respectively!
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm, open training hour at 5pm
Part I- Work up to a heavy 3RM Turkish Get up12 minute time limit
Post heaviest 3 rep set to chalkboard and journals.
-then-
Part II- “Quarters”- CFM’s Inaugural WOD
For Time:
400m run
25 squats
400m run
25 Dumbbell Hang Squat Cleans (30/25#)
400m run
25 Push Ups
400m run
25 Box Jumps (20″)
400m run
25 Kettlebell Swings (1.5/1p)
400m run
25 Pull Ups
Post time and scaling to journals/chalkboard/PR whiteboard
Compare to any Tuesday following Labor Day in 2009, ’10, ’11, ’12, ’13, ’14, ’15
