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Thursday 210204 12 Minute Barbell Triplet

New shirts are in with beautiful artwork courtesy of María! Grab one at your next training session. Shirts are $30 each and $35 if you need it shipped.

 

Yoga on ZOOM with Maria is Thursday at 6pm!

12 minute AMRAP:
4 shoulder presses
8 sumo deadlift high pulls
12 front squats
Rx: 40/30kg

Intended Stimulus
Welcome to an all barbell triplet! You’ll have 12 minutes to get as many rounds a possible of 4 Shoulder Press, 8 Sumo Deadlift High Pull, and 12 Front Squats. The barbell will come from the ground today and part of your warm-up will be finding out how you most comfortably and efficiently can move between movements. Much of this workout should go unbroken (notice the light barbell Rx). So, scale the loading so that, at least for the first few rounds, you can get through an entire round without resting except to reset when you get to a new movement. You will use the same barbell for the entire workout with the same loading.

Wednesday 210203 5 round gripper!

You all know Julian as an energetic, insanely fit and really friendly member of CrossFit Malibu. He is about to take all of his abilities, hard work, and positive attitude into the US Air Force… They are fortunate to have him!

I have come to know Julian as a man of his word. When he says he is going to do some thing… He gets it done. Taking a months’ long road trip in his self-renovated utility truck, moving to Germany for a study abroad program, Mastering technical climbing routes, and lobster diving in the middle of the night. Of course, all the while checking back to crossfitmalibu.com virtually or in person, to get his workouts in so that he could qualify for the Air Force physical fitness requirements. I always told him that he was easily going to pass… but he didn’t just want to pass; he wanted to CRUSH the entrance test.

Congratulations on your next steps Julian… stay focused, walk the line, and keep your balance at all times.

 

5 rounds for time:
9 Power Snatch (40/30kg)
12 Toes to Bar
15 Cal Row

Intended Stimulus
This one is going to get grippy! The power snatches should be moderately light today. Getting through 9 in 1 or 2 sets should be your aim when scaling. Chunk the TTB in a similar fashion. Think 3 sets MAX for completing these 12 reps. Lastly, keep yourself at a notch below a grueling pace on the rower. You should be finishing your row in under a minute. In the workout today if you are not into round 3 by 7 minutes on the clock, then you will complete 4 rounds for time. If you are in or past round 3 at minute 7, you will complete 5 rounds for time.

Tuesday 210202 L-sits and Deadlifts

Charlene gets proper triple extension on her power clean. Nice work!

Today’s Workout:
Practice L-sits for 10 minutes
-then-
Deadlift
7-7-5-5-3-3-3
Post loading for all sets to SugarWOD

Intended Stimulus
Static hold gymnastics and heavy deadlifts may seem like they don’t belong together, but upon closer examination we see the crossover in the demand on midline stability and the ability to develop strength and coordination. Plus, it is very likely like every single athlete that attends class will get to work on a weakness today 🙂 Typically, those athletes with massive DL numbers, tend to need work with bodyweight gymnastics and vice versa! After coach led L-sit skill development, you’ll get to an empty barbell for some DL positioning technique work. There will be a few warm-up rounds of 5 before jumping into the first working set of 7. The intention today is that the second set of 7, the second set of 5 and the final set of 3 feel heavy. Not necessarily 7, 5, or 3RM heavy, but heavy considering the volume of work today. At minimum, rest 2 full minutes between sets, and between the 3’s rest a bit longer. These are touch and go today, meaning the lowering of the bar with skill is just as important as how is lifts off the ground! So remember, get your hips tracking back on the way down so the bar can move straight down instead of having to track forward to pass around your knees!

Monday 210201 – “Kelly-lite”

 

3 rounds for time:
400m Run
30 Box Jumps (24/20″)
30 Wallball Shots (20/14#)
Post time and scaling
Compare to: Aug 6th, 2020 and June 9th, 2017

Intended Stimulus
Today we take a classic benchmark workout and decrease the volume, hopefully allowing you to push through each of the 3 rounds faster than if there were 5! Each round takes roughly 5-6 minutes, so it’s still not a ‘short’ workout, but let’s try to push the running rather than using it as recovery. Then, small quick sets to get through the 30 Box Jumps and 30 WB Shots. As always, be careful running in and out of the yard please. You need to be able to get the 30 WB Shots in 3-4 sets so choose load and target height accordingly. If you’re at an outside station, the coach will direct you to where to toss (it is likely going to be the side of your squat rack/pull-up station!). Be steady with the pace on the box jumps. 30 is a lot and constant movement is better than rushing and resting on these. Step-ups can be a scaling if lowering the box height and jumping isn’t working for you.

Saturday 210130

Saturday Classes as usual at 8am and 9am. Reserve your spot in advance and show up for the unknown and unknowable!

Anna and Mike go for some synchro double unders in their CFM uniforms

Friday 210129 AMRAP DB D.T.

Please join us in welcoming Jordan to his new position as General Manager of CrossFit Malibu! Of course, he is no stranger to The Hut, joining back in 2012 as a senior Sports Medicine major. He continued on to participate in the joint Pepperdine/CFM internship program, coaches preparation course and then took his level 1 seminar before coming on to coach with us. During that period he also took his CrossFit Kids training. After finding himself back in Denver, his local CrossFit gym learned of his secret talents, roped him into coaching a few sessions and before long he created a successful teens and kids program, then went on to become the head coach and manager of CrossFit programs and coaches. In the meantime, he also attained his CrossFit Level 2 AND met Mandee, who he is now married to! When she got a job that brought them back to the area just over 3 years ago, Jordan started back up at the Hut and soon earned his CrossFit Level 3 designation. Over the past few years he has also been the head coach at Autumo CrossFit in Moorpark as well. In his new position with us, Jordan will still be a fixture coaching group and individual sessions. He has already been doing a great job programming workouts over the past number of months (whether you knew THAT or not!). In addition, he will be running much of the back of the house details. Congratulations Jordan… we are fortunate and very happy to have you on board!

 

12 minute AMRAP:
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Push Jerks
Rx: 50/35# DBs
Post time and any scaling to SugarWOD

Thursday 210128 – 4 rounds for max reps

A quick shout out to everyone who has been active on SugarWOD both in logging your workouts and in commenting and fist-bumping your classmates. This is such a great way to encourage fellow CFMers that you may not see in your class. If you have questions on how to get and utilize this new tool, please ask one of your coaches in class! We are happy to help you get going. We have a special community and this is another way to interact, encourage, and of course keep data. Keep up the good work!

 

 

Yoga on ZOOM with Maria is Thursday at 6pm!

4 rounds for max reps, 1 minute per movement:
Push-up down-dogs
Double Unders
Sit-ups
Calorie Row/Bike
Rest 1 minute
Post total reps and any scaling

Intended Stimulus
In total, you will have 4 minutes at each movement (1 minute per round) to accumulate as many reps as possible. We have 2 body weight movements (Push-up down-dog and Sit-up) and 2 monostructural movements (Double Unders and Rowing/Biking). You will want to find scaling that allows for almost constant movement throughout the 4 minute round. It is your choice whether you transition to the next movement a few seconds before the minute is over, or if you wait until the coach says “transition” to stop and begin the next movement. The push-up down-dog is simply a good chest to ground rigid push-up right into a down facing dog. If you are outside under the EZ-ups you will do penguin jumps for double unders and you will bike. The score to post in SugarWOD today is TOTAL number of reps completed. Post total reps of each movement in the notes.

Wednesday 210127 4 rounds EACH for time

Thib stays over the bar as he hits a 5kg PR on his Power Clean. Congrats on 100kg!

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4 rounds EACH for time:
30 KB Swings USSR (32/24kg)
25 Up Downs
20 KB Goblet Squats (32/24kg)
-rest 2 minutes between rounds-

Intended Stimulus
Who is ready from some medium duration interval sprints?! Don’t let the big numbers scare you… The intention is to truly sprint through each round so that you need every second of that 2 minute rest before getting after another round. Let’s talk about loading. You will us the same KB for the swings and the squats. This load will likely be determined by the kb swings. Ideally, at least on round 1, you should be able to complete the 30 russian kb swings in 1-2 sets. This may change as the rounds progress, but at the start 30 reps in 1-2 sets is necessary. Then, you’ll fly through 25 up-downs (which are burpees without the push-up: standing to plank, to standing, to jumping and clapping overhead). The round will finish with 20 goblet squats with your swing load. Use all of your rest to REST. Sit on a box and focus on your breathing. 4 rounds of this is going to be FUN!

Tuesday 210126 Clean then Run!

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Tuesday’s Workout
12 minutes to build to a moderately heavy 3 rep Power Clean
-then-
1 Mile Run for time

Intended Stimulus
The intention with this workout is to receive 2 separate stimuli. First, after a thorough warm-up and intentional skill development with a light barbell, you’ll have 15 minutes to gradually build to a heavy set of 3 power cleans. These reps should be touch and go, not drop from the top and reset. Not only do we want the eccentric loading today, we also want to develop more skill in taking the bar from the shoulder to the ground (this is called barbell cycling). Over the course of 15 minutes imagine getting in 7-8 sets of 3 power clean. In other words, take 1:30-2:00 rests between all sets.

On the stimuli #2…. this is a PR attempt at a 1 mile run. There will be some run specific warm-up before the power cleans as well as some after. This is intended to be an all out effort so we will ensure you get a heart rate spike before 3..2..1..GO!

 

Monday 210125 Push Press and DB Lunge AHAP

5pm classes are back starting Monday, January 25! These will run weekly Monday through Thursday going forward. Sign-up in advance and enjoy a beautiful sunset from The Hut.

 

Every 3 minutes for 8 rounds:
4 Push Press
12 DB Front Rack Lunges
(Build AHAP and hold for remaining sets)
Post heaviest push press load to SugarWOD and include DB lunge load in the notes section

Intended Stimulus
The goal here is to build to a heavy set of 4 Push Press over the course of 8 rounds. Many will add load during the warm-up and during the first few rounds of the E3M, before holding a heavy load for the remaining few sets. The 12 DB Front Rack Lunges are to take place as soon as the 4 Push Presses are complete, so re-rack your barbell safely and quickly get to your DBs for a good power clean and then 12 step lunges. These lunges are to be complete unbroken, and like the push presses, you can add load as the workout progresses. Again, the intention is to complete these movements back to back each round and use the remaining time to adjust loading and REST.

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