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Monday 210802 Strict Nicole

Welcome to August, the month of L-sits! Each group class in the month of August will have some time dedicated to L-sitting. Variations like L-sits on the floor, on parallettes, hanging from the bar, supported on the rings, hanging from rings, supported on the bars out front, etc. are all fair game and throughout the month we’ll spend some time at each. Some L-sit time during classes will be a mixed bag of types while others will focus on just one type. This also means that H-sits are also fair game. They can, and should, be used as a scaling. These few minutes per class are not in place of any of the regular CFM programming, but will simply give us some structured time daily to develop this skill. Don’t worry, you can still arrive 5 minutes early or stay 5 minutes after class to practice those double unders 😉

Joanna presses to support above the rings demonstrating a nice hollow body position. Next step, lifting the legs for an L-sit!

“Strict Nicole”
20 minute AMRAP:
400m Run
Max rep strict pull-up
post # of strict pull-ups completed and any scaling

Saturday 210731

Classes this Saturday at 8:00 and 9:00am. Sign up in advance on MindBody and get ready for a fun outdoor partner WOD (solo options available too)!

Friday 210730 L-sits and a fast 3 rounder

Brittney and Laura row quickly through the small room jungle

Workout of the Day:
12 minutes of dedicated L-sit drills and practice (bars, rings, parallettes) ending with 3 max duration attempts!
3 rounds for time:
12 Handstand Push-ups
12 Front Squats (70/50kg)
post finish time and any scaling, and post longest L-sit and the variation/scaling in notes

Intended Stimulus
You’ll get nice long squat mobility warm-up before moving on to the L-sits, so be on time and settle into some mobility work! You’ll get a chance to try lots of different L-sit variations. Then, your coach will give you a version that is just right for you. You should be able to hold 20 seconds or more at the variation you use for the 3 max duration attempts. When it comes to the 3 rounder, use a load that you MAY be able to go unbroken on round 1, but likely will break up into 2 sets or so for the rest of the rounds. Same goes for the HSPUs, 2-3 sets max to get 12. This will be short and we challenge you to hang on for big sets on the front squats 🙂 Embrace some physical and mental discomfort, it’ll be over soon!

Thursday 210729 Bodyweight AMRAP 20

Christine descends into the bottom of an overhead squat. Active shoulders, knees tracking over toes, and weight in the heels!

20 minute AMRAP:
8 Pull-up
12 Push-up
16 Strict Sit-up
20 Cal Bike/Ski/Row
post total rounds + reps and any scaling

Intended Stimulus
Nothing here by itself should be too difficult. It will be the rounds and reps compounding that adds the spice today. It is a good idea to have a realistic round pace that you try to stick to in order to both keep up the pace AND prevent yourself from going out too hot. As far as scaling goes, pull-ups should be completed in 1-2 sets, push-ups in 1-2 sets, sit-ups unbroken, and set a brisk, but manageable pace on the erg you choose (you know going out hot on the bike is risky 😉

Wednesday 210728 Hang Power Clean and Run

Congratulations to Matthew as he transitions into his new role as Heath and Wellness Coordinator and Pepperdine! He will be partnering with different departments on campus (counseling center, health center, campus recreation, title IX office, etc.) in order to promote the well being of the Pepperdine community. He’ll also supervise the student employees on the Student Wellness Advisory Board and help them execute on various health and wellness initiatives throughout the school year. What a great opportunity to promote a wholistic heath and wellness (which of course includes measurable FITNESS) to the community. Matthew will still be very much involved in things at The Hut, both as an athlete and as a coach. So this isn’t goodbye, just congratulations! Thanks for all the hard work you’ve put in here at CFM over the past few years.


Here is Matthew doing his very first Fran


Squatting some more load here. Nice depth!


Congrats Matthew! Pepperdine is lucky to have you.

For time complete:
21 Hang Power Cleans (60/45kg)
600m Run
15 Hang Power Cleans
400m Run
9 Hang Power Cleans
200m Run
post finish time and any scaling

Intended Stimulus
Run HARD knowing that each one gets quite a bit shorter than the last! Choose a loading on the hang cleans that allows you to get sets of about 7 unbroken in round 1. Too light and this is a total running WOD. Too heavy, and the stimulus is blown. A load that gets 21 and 15 reps done in 3 sets is perfect 🙂 Again, run hard and hang on! (Hint: use that hook grip)

Monday 210726 Fight Gone Bad Style

Here are just a few tips that help you get the intended stimulus today:

  1. Choose loading that allows you to complete large sets unbroken. If you’re only linking a few reps in a row of anything today it’s likely too heavy or a too difficult modification.
  2. Take planned rests during your minutes. Rather than winging it, take short rests after, for example, 10 WB Shots. (Key word: SHORT rests)
  3. Transition quickly and efficiently between movements. Essentially, don’t waste time.
  4. Work till the very last second on the 4th minute because you don’t need to transition to something else. Rest is next!


4 rounds for max reps:
1 minute max WB shots (20/14#)
1 minute max KB SDHP (24/18kg)
1 minute max KB Goblet reverse step lunge (24/18kg)
1 minute max calorie row
1 minute rest
Post total reps and any scaling

Saturday 210724

Classes this Saturday are at 8:00 and 9:00am. Sign up in advance on MindBody and get the weekend of to a STRONG start!

Friday 210723 10-1 Tall Box Jump, Pull-ups, Jumping Lunges

Like KK, get your chin well over the bar on all 55 of these pull-ups!

10-9-8-7-6-5-4-3-2-1 reps for time:
Box Jumps (30/24″)
Jumping Lunges
post finish time and any scaling

Intended Stimulus
This WOD contains 55 reps of each movement. You’ll complete nearly half of these reps in the first 3 rounds (10-9-8). Knowing that, take those rounds with a bit more of a conservative pace. Then, when you get to the round of 7, start to move faster and faster, especially on the transitions between movements. If if you have to break things up, keep the rests short. With this high of a box be sure to use the arms for momentum and don’t miss!

Thursday 210722 Push Press Preloading + AMRAP 12

The preloading of the push press is NOT meant to be a 5RM attempt. It is here for you to drill the technique and points of performance so that when you get to the workout of the day, the 12 minute AMRAP, the barbell feels light and your technique feels especially dialed in. Choose a load for the AMRAP that requires only 1 break during the first few sets. Scale the volume of DUs to something you can finish in less than 90 seconds and try not to treat the row like rest, but push the row pace. After all, its ONLY 12 minutes!

Bob and Dr Jo push the pace on the bike while Stephanie drive the KB up with powerful hip extension, finishing with the elbows high and outside.

Workout of the Day:
12 minutes to build to a moderately heavy and technically sound 5 rep push press
12 minute AMRAP:
500m Row
12 Push Press (50/35kg)
100 Double Unders
post completed rounds + reps and any scaling

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