We have LOTs of outdoor workout space

Thursday 191024 TGU and Triplet

Marc is a student in my Sports Med 440 class (Neuromuscular Adaptation to Training) and has some tremendous raw strength from some years of weight lifting. But not too much experience with Olympic weightlifting. Notice weight lifting vs weightlifting. The latter refers to the sport of Olympic weightlifting- where athletes specifically train the snatch and the clean and jerk to ultimately see how much they can lift in one, single, maximal effort. The former- is comprised of two words- weight (space) lifting- and is a generic term that refers to any type of training or activity in which a load is lifted for the purpose of gaining strength or fitness. In the pic below, Marc has completed a skill work session with the hang power snatch and is now loading up to see how much he can lift for 3 reps. Regardless of the amount of weight he is lifting and how much power he is producing- notice how his hip is fully extended (or open) allowing him to apply as much force to the bar as possible. He has generated explosive power to drive the barbell vertically. The skill work trained his nervous system with timing and coordination and his movement became much more smooth. Then he gradually loaded up the bar until he reached a near maximal load and form started to break down just a bit (mainly his timing). We dialed load down just a little and found some solid reps with good mechanics. Well done Marc- and thanks to Jonathan who was helping coach him through the process.

Marc getting some skill work done with the hang power snatch= FULL HIP EXTENSION!

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
16 minute limit to move through 4 rounds (Lynne-style) not for time of:
Turkish get up, as heavy as possible, 1 reps R, 1 reps L
Max reps unbroken ring/bar dips
Post heaviest 1RM R/L set and total number of dips to chalkboard/journals
21-18-15-12 reps/round for time of:
KB sumo deadlift high pull (roughly same weight as max load TGU)
Box step up with same KB (20/16″)
Row for calories
Post time and loads to chalkboard/journals


Your progress tracker and results recorder.
View today’s workout and see the scoreboard.


Due to the limits on class sizes. Every member must book their time slot in advance.

What are you looking for?


For those looking for one-on-one instruction to break new ground


For those looking for motivation in
a community setting

Got a question FOr CrossFit Malibu?

Please use this form to easily send us an email.