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Friday 181012 AMRAP 20

CrossFit Malibu is currently the home of a Pepperdine undergraduate course in sports medicine called Neuromuscular Adaptation to Training. SPME 440 is an upper division course geared towards learning the ins and outs of physical training… and what better way to do than by experiencing “Fran?!”

Today students put into practice the concepts of fitness that we have been exploring for the first few weeks of the semester. We’ve covered aspects of movement mechanics, definitions of health and fitness, physical readiness standards of various first responder groups, how the body adapts and recovers from work, dose-response relationships, and on and on.

Today’s program included some fundamentals of barbell movemen that culminated with THRUSTERS.  We moved on to PULL UPS and finding appropriate modifications for those who needed them…. many were on ring rows, and then we found substitutions for one injured athlete. We explored the concept of Time domain driven scaling related to dominant energy systems.

And then we did 21-15-9 reps for Time. A true accomplishment AND rite of passage. Well done SPME 440- you nailed that 6-8 minute window!

Here is SPME 440 posing for their “First Fran” 

Friday’s WOD at 7 and 9am, and again at 3 and 5pm
As many rounds as possible in 20 minutes of:
10 power snatch (40/25kg)
15 floor press (60/40#)
20 goblet squats (60/40#)
Post number of rounds with extra reps and loads used.

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD
“Divide and Conquer”

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