No doubt, you already know that the Point Dume Sprint Triathlon is coming up in December. We have a few handfuls of athletes in training for that event. The main component to their training is showing up at CrossFit Malibu a few days a week and doing the WOD in group classes. Yes, the standard workout-of-the-day is the backbone of this triathlon training program. As a supplement, they attend a 90 minute run, bike, swim workout twice per month AND complete one additional “homework WOD” twice per month. This adds 5 hours of training to their “general physical preparedness” program (CrossFit at the Hut).
I understand, training for a triathlon isn’t everyone’s idea of a good time… But I also know there are a number of you out there that have expressed interest in training for a 5km race. Well now we have the best of both worlds… because on the morning of the Point Dume Sprint Triathlon we will hold a 5k run (that’s 3 miles for the metrically challenged). The course overlooks the Pacific, takes advantage of the terrain of the Point Dume Reserve, and will allow you to cheer on our triathlon participants all at the same time. How are you going to train for this? You already know the short answer… simply attend your regular CrossFit Malibu sessions on a regular basis. A slightly longer answer is to also put in a few additional short, intense runs each month from now until the event on the morning of Saturday, Dec 9th. “Individual homework” will also go out so that you have something specific you can use to practice on your own… during open training hours OR on your own outside of the Hut.
Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
For time complete:
30 push press (exactly half of deadlift load)
40 deadlifts (90/60kg)
30 push press
Post time and loads to chalkboard/journals
Wednesday 5pm Gymnastics Specialty Session
skills and drills with lots of practice time on a few body weight movements