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WORKOUT OF THE DAY

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Wednesday 210908 Sumo Deadlift 5×5 + A Little Something Extra

This coming Friday night at 5:00pm, immediately following the 4:00pm class, CrossFit Games veteran, Brooke Wells, will be coming to The Hut to speak and do a Q&A session! Come meet her, hear about her CrossFit journey, and gather with your gym community! We’ll walk over to Howdy’s after 🙂

Deborah and Becca go pull-up for pull-up as they wrap up “Quarters”!

Workout of the Day:
Sumo Deadlift (volume sets)
5-5-5-5-5
post load for all sets

Intended Stimulus
This is a true heavy day. The twist is that many of you may not have a 1RM sumo deadlift to calculate a true 80% off of. If that is the case, build in the warm-up to something that feels moderately heavy. Use that for your first set. Tinker if necessary, but by set 5, that “moderately heavy” load will likely prove to be just right! Rest around 3 minutes between sets. This is the focus of the day so don’t even worry about the finisher 😉

210907 Anniversary Quarters

Today marks the beginning of the 13th year of CrossFit Malibu. Thank you for spending time with us- for your hard work and your commitment to your health and to making this place what it is. A HUGE thanks to the incredible staff that we have with us this year with Jordan running our operations and coaching a few days each week and Maria, Matthew, Jonathan & Becca taking on all the fun of coaching group and individual sessions. Their expertise, execution, and energy provides our daily dosage in a way no others possibly could- we are fortunate to have them with us.

Acknowledging the tumultuous times the world is going through these days-  I simply want to state that we are a community who welcomes and applauds all people regardless of their race, sexual preference, age, size, shape or other differences. I know that newcomers enter our space, unsure of where they stand and learn very quickly that they stand on the exact same level as everyone else- veterans, coaches, and owners included.

I know we are people who respect effort, not weight.  I know that we value each other and the support and comfort we receive from each other inside the walls of the gym and outside. I know that the TRUE competitive spirit is better focused within each person for individual improvement and not against others in pursuit of trivial, short-term gain. I know that the way we interact with each other, including what we say to each other, is uplifting and respectful- that criticism and divisiveness is not a sword to be wielded here. I know that we work hard, we go outside and play, and we better ourselves.  I also know that we have literally survived floods, fires, global pandemics and social injustices and upheavals and we ALWAYS come out stronger.  We always come out stronger because of who we are, we persevere, we set high standards for ourselves and we live up to them. And we have no tolerance for what is NOT in line with these values.

We value health, strength, character, and doing our best, wherever we are at in our journey.  We show up, we work, we honor ourselves and each other in all of our humanity and diversity, and we take that way of life from the Hut and into our lives. Keep it up!

 

Workout of the Day:
Part I- Work up to a heavy 3RM Turkish Get up12 minute time limit
Post heaviest 3 rep set to chalkboard and journals.
-then-
Part II- “Quarters”- CFM’s Inaugural WOD
For Time:
400m run
25 squats
400m run
25 Dumbbell Hang Squat Cleans (30/25#)
400m run
25 Push Ups
400m run
25 Box Jumps (20″)
400m run
25 Kettlebell Swings (24/18kg)
400m run
25 Pull Ups
Post time and scaling to journals/chalkboard/PR whiteboard
Compare to any Tuesday following Labor Day in 2009, ’10, ’11, ’12, ’13, ’14, ‘15, ‘16, ‘17, ‘18

Friday 210903 4 rounds: Bike, Pull-up, HSPU

This coming Friday, September 10th, after the 4pm class, come to The Hut to meet and hear from 7x CrossFit Games athlete Brooke Wells! She’ll be coming to The Hut to chat and also for a time of Q&A at 5pm, immediately after the 4pm class finishes. We’ll likely walk over to Howdys afterwards 🙂 Bring a friend and some good questions. More info to come!

So many August PRs to be celebrated!

4 rounds EACH for time:
20/15 Calorie Bike
15 Pull-ups
10 Handstand Push-ups
-rest at least 1:1-

**use your own clock to time rounds as a new round of bike will begin as soon as all 4 are open

Thursday 210902 AMRAP 10 + Accessory Lifting

Scott, Dusty, and Jonathan chip away at those KB Weighted Step Lunges so they can get back to the Wallball Shots!

10 minute AMRAP:
10 Single DB Devils Press (50/35#)
10 Overhead Reverse Step Lunge (50/35#)
-then-
A weightlifting finisher 🙂
post total completed rounds + reps and any scaling

Intended Stimulus
10 minutes of unilateral fun! Set a pace that allows you to maintain control of the DB at all times. This pace should still be challenging enough that when you’re on the devils press you can’t wait to lunge, and when you’re lunging you can’t wait to devils press 🙂 for the single DB devils press you will start by dropping down to plank with one hand on the DB, do a push-up, jump up to a position where the DB is between your feet AND you have a neutral spine, then snatch the DB overhead. That’s 1 Rep. Your next rep will be with the DB in the other hand 👍🏻

Wednesday 210901 Front Squat 7-7-5-5-3-3

Yoga at The Hut week #2 brought an even better turnout both in person AND on ZOOM! Let’s continue to build momentum going into week #3! The popularity of yoga has also contributed to the popularity of the Monday 5pm CrossFit class which, like all our CF classes, has an attendance cap of 11 people. So, if you’re planning on hitting the 5pm before yoga, please make sure you sign up in advance! Yoga will not have an attendance limit as it is very easy to spread out around The Hut and our outdoor spaces. For those catching yoga on ZOOM, make sure to log in on time and if you do happen to be a bit late, make sure you mute yourself before hitting the mat 🙂 Please feel free to send the link to family or friends who may be interested in joining via ZOOM (shout out to the ZOOM contingent that’s been gathering in our backyard!)

Yoga at The Hut and on ZOOM, Mondays at 6pm!

Front Squat
7-7-5-5-3-3
post loading and any scaling

Intended Stimulus
This should feel a lot more like a volume sets of front squat workout rather than a 3 rep max day. In fact, following the stimulus could prevent you from setting a 3RM today and that is ok! The goal will be to start with a load that is fairly heavy for your first set of 7. You will get lots of warm up and even a “test” set of 7 to help you decide on a good starting load. Hitting 80% 1RM for the second set of 7, 85% 1RM for the second set of 5 and 90% for your final set of 3 will prove to be a high bar, but is certainly achievable! You will lift every 3-4 minutes, no quicker. Resting enough between sets will play a critical role for those intermediate/advanced lifters looking to hit the percentages outlined above.

Tuesday 210831 Power Clean and Row Sprint Intervals

Ready for one last “compare to” as we wrap up August and clear the PR board?! We did this one back in early March and it sure was a crowd pleaser! 8 reps of a moderately loaded power clean followed by as many calories you can get on the rower before 2 minutes is up. If you completed this back in March, use the same load on the power cleans and try to get more calories on the rower across the 5 rounds. When you succeed in doing so, write you new benchmark score on the PR board!

You’ll find Shaya’s deadlift on the August PR board!

Every 4 minutes for 5 rounds (for max calories):
8 Power Cleans (70/45kg)
Max cals to the 2:00 mark
Compare to March 10th, 2021

Intended Stimulus
Get your interval work AND some moderately heavy weightlifting here! 2 minutes on, 2 minutes off for 5 rounds. You should have enough load on the barbell to require dropping after each rep, leaving you just enough time to quickly strap into the rower and sprint for max calories until the end of the 2:00 window. These 8 single rep power cleans need to be taken seriously each time. So, get a good tight set up (bar on the shins, lats packed, neutral spine), power clean, stand up, drop, get a good tight set up, and so on for every single rep! You’ll stay at the same load across all 5 sets. Post total number of calories rowed across all 5 rounds to SugarWOD and if you scale load put that in the notes section.

Monday 210830 AMRAP 20: WB Shot, Box Step Over, Carry

This 20 minute AMRAP is technically an all weightlifting triplet… or is it a weightlifting (the WB shot), gymnastics (the step over), and monostructural (the carry) triplet? I suppose it is a hybrid of the 2 that consists of 3 loaded elements that aren’t overtly weightlifting. One thing is for certain, it’s 20 minutes long and you’re going to want to set a pace that you can maintain! For those who typically break up the wallball shots into sets of 10, try and go 20 unbroken for as long a possible today. You’ll be able to slow the heart rate a bit on the farmer carry, so it’s a great day to mix in some WB capacity training 🙂 You can hold the KB however you want on the step over as long as it is above your waist and not resting on your leg. KB resting on the shoulder, in the goblet position, on in the kb front rack are all fair game!

Sandra works on her single leg squat. Pistols coming soon!

Don’t forget about Yoga at The Hut and on ZOOM with Maria Monday at 6:00pm!

20 minute AMRAP:
20 Wallball Shots
15 Box Step Overs (24/18kg KB, 24/20″)
100m Farmer Carry (24/18kg KB in each hand)
post total completed rounds + reps and any scaling

Saturday 210828

Classes this Saturday at 8:00 and 9:00am! Sign up in advance on MindBody, show up without knowing the WOD, and enjoy!

Friday 210827 Power Snatch and Parallettes

When was the last time you went all out in a workout?  I mean all out.  From 3, 2, 1, GO- you set off full speed ahead with no regard for when you would hit the wall?  When was the last time you scoffed at strategizing and timing out each round so that you would avoid “blowing up”?  Believe it or not, there IS a time and a place for deciding to forget about planning how fast execute a set of reps.  In fact, if you train for too much time without pushing to find the edge… how do you know you are actually even approaching those boundaries any more?  Make some room in your training to go out HARD… maybe even purposefully trying to bite off more than you THINK you can chew.  This is not only where learning occurs… but it is also where mental toughness is gained, and where now-found levels of intensities are experienced.  Even if the end result of the workout is that it took you longer than it would have if you played it safe… you should try it every now and then.  Maybe that day is TODAY?! (repost from 200831)

 

5 rounds for time:
10 Power snatch (50/35kg)
15 Strict parallette push-ups
Post time, load, and scaling

Intended Stimulus
Plan on spending a lot of time working on the power snatch today with light loads. Then, when it’s workout time, find a load that allows you to complete 10 reps in 2 sets. Singles on the power snatches from the beginning means you went too heavy. But 10 reps unbroken means too light! The 15 push-ups should be done in 3 sets or fewer. The parallettes make these slightly easier than a normal push-up, but being elevated means you cannot sag through the midline at all! Go all out on this one and post your PR to the chalk board!

Thursday 210826 Gymnastics + 3200m

This workout kicks off with a big chunk of gymnastics (50 toes to bar) before moving into some longer duration monostructural work (a mile row + a mile run). Go Rx on the toes to bar if you can string 8-10 toes to bar in a row at least once, otherwise scale to something that allows you to get 50 reps done in 5-6 sets. Note how long it takes you to complete the 50 toes to bar so you can add that data point into the SugarWOD notes section. Pace your 1609m row. Going near PR pace will not feel good when you unstrap and start your 1 mile run! In fact, going at a pace a few seconds slower on the row may end up allowing you to make up much more time than that on the run. Obviously, I’m not suggesting that you sandbag the row… just that you don’t blow up with a mile run still left to complete! After the row, head out of the yard at a fairly conservative pace, after all, you’re going to try and negative split this 1 mile run AND it keeps you safe in the yard. Pick up the pace a bit when you turn right onto Webb Way, and when you hit that turnaround point up Stuart Ranch Road, it’s time to give it everything you have on the last 800m back to The Hut! Remember, this entire workout is for time so leave a bit of gas in the tank after the TTB and after the row so you’re not trotting that mile run 😉 There is no time cap today… Just set a pace and get it done!

Becca PRs her deadlift as the next generation of CFMers watches intently

For time complete:
50 Toes to Bar
1 mile row
1 mile run
post finish time and scaling

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