February is Push/Pull Month- with a bit of extra movement in these domains brought to you in the same way we did with L Sits in January, hanging in December and handstands in November. Take the time to focus in on improving these actions (mainly through push ups and pull ups) and other varieties within these movement families. Today’s muscle up incorporates both a push and a pull in one movement.
Welcome to CrossFit Malibu: Maggie- a student of sports medicine at Pepperdine who took “neuromuscular adaptation to training” last semester here at the Hut, Davis- also a Pepperdine student who ran through Elements and is already in group classes, Conrad- a sports medicine major whose was gifted a semester of CFM as a Christmas present for his final term at Pepperdine, Sam is from the UK but most recently living and CrossFitting in Tulum MX, Josh, a former MLSs goalkeeper, just joined us this week from Arizona- he will be with us for a month or so while he works here in Malibu for a while. Please introduce yourself to these newcomers- help them with usual newcomer issues (which portapotty is cleanest? why don’t any of the pens work? where are the tissues? where is the best post-WOD coffee?).
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Nasty Girls”
Three rounds for time of:
50 squats
7 muscle ups
10 hang power cleans (61/43kg)
Post time and scaling to chalkboard/journals
Compare to: Nov 9 2017, June 6 2017, July 16 2016, Feb 19 2016, Strength Class on Nov 17 2015, June 21 2014, April 12 2013, Aug 21 2012, Dec 10 2009
Tuesday’s 5pm Specialty Class- Strength Session
Heavy Fran: E2M
Thrusters 5-5-5-5-5
Weighted pull ups 4-4-4-4-4
Volume sets of each movement
On the 2 minute mark, alternate between thrusters and pull ups
Post loads
