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Monday 210510 Power Snatch and B.O.B. Sprint Intervals

One of the best pieces of equipment for you to have is a jumprope. They are easy to pack when traveling and easy to have in your gym bag for use at CFM. In fact, we have overheard more than a few of you CFMers express interest in ordering your own jumprope over the past few weeks. Our friends at Rx Smart Gear (same brand we have hanging on the wall at The Hut) generously provided us with a discount code that you all can use to make your dream of having your own rope a reality! Use “CFMALIBU15” at check out for a 15% discount on most items. Some special editions and new releases will not apply.  They have a sizing guide and various cable weights to choose from, AND the color combos are awesome!

Debby, mid rep in one of her many handstand push-ups during the CrossFit Games Age Group Online Qualifier. More pictures to come! Great job Debby!

Yoga on ZOOM with Maria Monday at 5:30pm!

Workout of the Day:
12 minutes of Snatch skill work
Every 3 minutes for 6 rounds:
3 Power Snatches (60/45kg)
Max rep burpee over the bar to the 1:00 mark
post total # of burpee over the bar complete and any scaling

Intended Stimulus
With the 1:2 work:rest ratio, each interval needs to be an all out sprint once you finish the 3 power snatches. Choose a load that is heavy for you, but still allows you to drop and then get back to the bar, reset, and lift again. Another way to think about the loading today is that you should have to settle yourself and focus for each lift, but not have to rest between lifts. Then, get down to the ground and burpee over the bar for the remainder of the minute. Go faster than you want on these and certainly don’t stop even a second before the 1:00 mark!

Saturday 210508

Saturday classes at 8am and 9am as usual and filling up fast. Sign up in advance on MindBody!

Friday 210507 3 RFT: Table Top RR, Front Squat, Knees to Elbows

Maria drops under her DB for one many Hang Clean and Jerks while Darryl dips and gets ready to drive his DB overhead.

3 rounds for time:
21 Ring Rows (Rx=table top)
15 Front Squat (50/35kg)
21 Knees to Elbows
post finish time and any scaling
Handstand Skill Work

Thursday 210506 SA DB Hang Clean and Jerk + Cal Row for Max Reps


If you’ve been around CFM for any length of time you’ve likely heard us talk about or reference the idea of “General Physical Preparedness” or “GPP”. Our program is a GPP program, meaning we don’t specialize in one modality of training or one time domain. You probably have already noticed that we don’t do heavy days or long amraps on specific days of the week. The idea is that rather than training to get better at only gymnastics, only running long distances, or only olympic weightlifting, we train to be ready for anything life can throw at us. We train to be generalists. This isn’t just theoretical either, we all experience tasks that come up throughout the week that CrossFit makes us more capable of conquering. We desire to become well rounded humans with a well rounded fitness so we are better prepared for anything from simple daily tasks to once in a lifetime opportunities. Here is a real life example of training for GPP paying off for Dr. Jo:

“I had 2 days notice to be the medical support for a training mission for Inspiration4 – 4 civilians who are scheduled to go to space in September. So, I packed up my outdoor gear and flew of on Thursday. By Saturday I was climbing almost 5,000ft in 4.5 miles from Paradise to Camp Muir at 10,000ft on Mt. Rainier. Spent 2 nights at base camp, then went back down Monday. Home later that night. I wanted to say that doing CrossFit regularly allowed me to do this on such short notice without any specific mountaineering training. Yes, my thighs are hurting from the steep descent, but in the big picture the climb was very doable and enjoyable. Dropping into a crevasse was a bonus!”

Way to put your GPP fitness to great use, Dr. Jo!



For Max Reps Complete:
3 minutes of SA DB Hang Clean and Jerk (50/35#)
-rest 1 min-
3 minutes of calorie row
-rest 1 min-
2 minutes of SA DB Hang Clean and Jerk (50/35#)
-rest 1 min-
2 minutes of calorie row
-rest 1 min-
1 minutes of SA DB Hang Clean and Jerk (50/35#)
-rest 1 min-
1 minutes of calorie row
post total # of reps and any scaling

Wednesday 210505 50-50-50 Chipper

50-50-50 for time, what a chipper for a Wednesday! Simply chip away at the step lunges in large sets as you creatively move about your station. Your back knee will gently tap the ground on each and every lunge. After 50 bodyweight lunges comes the bulk of today’s workout… 50 burpee pull-ups! Have the mindset of “just keep moving” on these. There is no need to try and sprint through these, just chip away (sense a theme?). For those who need to get higher off the ground in order to get the jumping pull-up, use a box and do a burpee, then step-up, then jumping pull-up. After adjusting the height of the burpee pull-up, the volume of burpee pull-ups is the next thing to scale if need be. This is supposed to be a grind, so embrace it and have fun!

Joanna goes push-pull and shows just how versatile (and fun) the bike can be!

For time complete:
50 Step Lunges
50 Burpee Pull-up (tall/short pull-up bar)
50 Step Lunges
post finish time and any scaling

Tuesday 210504 5×5 Push Press for Volume


Push Press for volume
post load to SugarWOD

Intended Stimulus
After a thorough warm-up, we will build in load until reaching about 80% of 1RM push press (or something that feels moderately heavy). Then, the goal is to complete all 5 sets at that load. Rest at minimum 2 minutes between sets, likely more between the later sets.

Monday 210503 MB Run + WB Shots

In the photo below, Anna demonstrates a Plate Overhead Reverse Step Lunge with excellent technique. (Check out those locked out arms with the load right over her center of mass!) The lunge can be considered a very basic body weight movement, and often times we perform lunges unweighted or with a bar or DBs in the front rack. BUT because we must be prepared for the unknown and unknowable, sometimes very traditional movements, like a lunge, get paired with something non-traditional, or underground. Not only does this keep things exciting, it allows us to test ourselves against some movement variations we may not be accustomed to. Take today’s workout for example, we take a straightforward 200m run and add the novel task of doing it with the medicine ball you will use for your wallball shots. Hold it however you want and when you get back from the run, get as many wallball shots as you can before time expires!


Five 3-minute rounds of:
Run 200 meters with a medicine ball
Max reps wall-ball shots (20/14#, 10/9ft)
-rest 1 minute between rounds-
Post total # of Wallball Shots completed

Saturday 210501

Sign up in advance on MindBody for classes at 8am and 9am!

Friday 210430 Power Snatch + Finisher

It’s time for some olympic lifting technique work! This hour is going to be geared at becoming more skilled and efficient in taking the bar from above the knee to all the way overhead in one motion. If there is one thing to focus on as a gym today it is this: getting full hip extension and shrugging BEFORE the elbows bend and pull. So, let that single component of this complex lift be your guiding light as to how heavy or light to go today. Then, find a load that you can get at least 6 at a time for the finisher and SPRINT those runs!


Workout of the Day:
20 minutes to build to a heavy 3 rep hang power snatch
post heaviest set to SugarWOD


12-9-6 reps for time:
Hang Power Snatch (50/35kg)
200m Sprint
post finish time and any scaling to SugarWOD

Thursday 210429 Air Squat, Scott-up, C2B

Caroline gets inverted during an AMRAP. Active shoulders, pushing hard into the ground.

12 minute AMRAP:
30 Air Squats
20 Scott-ups (20/10kg Plate)
10 Chest to Bar Pull-ups
post total rounds+reps and any scaling

Intended Stimulus
Pick a steady pace through the air squats, maybe stopping once per set to shake out the legs. Maintain control as you lower your shoulders to the ground on EVERY rep of scott-up. Crashing the shoulders into the ground likely means you need a lower plate, or none at all. If you can link a few C2Bs together then go for Rx pull-ups, but if you don’t have C2Bs yet, or must do one at a time, get a band that allows you to do 5 reps at a time.

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