Our CrossFit Malibu athletes have experienced increases in fitness across a broad variety of categories: More cardiovascular endurance and stamina helps get more mileage on the mountain bike and longer surf sessions when the south swells hit. Increased strength and power helps on the tennis court and soccer field. Enhanced balance and coordination that makes stand up paddling and yoga sessions more pleasant. But really… most of our athletes say that their boost of fitness helps them achieve MOST in the game of life. Daily activities become less cumbersome, better sleep leads to more sustained energy throughout the day, and improved nutrition comes as a result of a renewed philosophy of: “why screw up my fueling when everything has been going SO RIGHT?!”
Everything helps everything. It becomes the “success to the successful” feedback loop.
CrossFit Malibu athletes start out their training at the Hut with one-on-one coaching within our Elements Series: a block of 5, one-hour training sessions that familiarize the newcomer (regardless of fitness or experience level) with our system of training and our coaching/teaching style. These individualized programs give our coaches a good perspective on their goals as well identifying areas of strength and weaknesses: and everyone has some of each. Most newcomers decide to do more Elements training before moving on to group class training. In many cases they decide to join group classes AND continue with individualized training a couple of days per week or per month. Some decide that they like the personal attention of sticking with individual sessions only. There are many ways to do it… and the ONLY RIGHT WAY is the way it works for YOU. Come do the Elements Series, join us for group classes, keep learning and improving with individual/private training. Get to the point where Everything helps everything.
Joanna has overcome some obstacles since starting with us… however, pull ups, squats and heavy deadlifts are NOT among them… not any more!Thursday’s WOD at 7 and 9am, and again at 4pm
4 rounds for time of:
400m Run
15 Toes to Bar
10 DB Burpee + Power Clean (50/35#)
Record time, load, and scaling
Intended Stimulus
Today we have a classic triplet that will be on the longer side. Run HARD on each 400, break up (or scale) the TTB to something that is completable in 3 sets or fewer, and then pace your way through 10 unbroken DB Burpee + Power Cleans.
General Warm-up
We will get in a minute of simon shuffle before getting in 3 rounds of 10 air squats, 5 push-ups, and 10 lizard lunges. Go out on a 400m run and notice the traffic pattern. Please be aware and cautions entering and exiting the yard each time you run.
Specific Warm-up
Come back in and hang from your bar before getting in a set of 10 knees to chest. Head over to a set of DBs and get in 10 DL, 8 Hang Cleans, 6 Front Squats, and 4 Presses. Go heavier for a set of 5 reps each. Go a bit heavier for 5 DB Power Cleans. Get back on the pull-up bar for 5-7 TTB or another set of kipping knees to chest or toes as high as possible. Last thing to do is practice the DB Burpee + Power Clean.
Workout Notes
Run fast each time. This is not where you rest today! Do your TTB in smart sets that are likely broken up early. Lastly, on the DB Burpee + Power Clean make sure you get your chest to the ground before jumping your feet either between or outside your DBs with a NEUTRAL SPINE before executing the power clean.
Finish
Wrap things up with some child’s pose to stretch the lats and then set of spinal twists.
