Record heaviest load for each movement
Record heaviest load for each movement
Gayle joined us at CrossFit Malibu back in the early days… even before every single person on the planet had a phone imbedded in their camera. Exhibit A is the first picture below… taken with a waterproof digital camera and a flash 😉 Might as well have been the stone age!
At the time, Gayle was introduced to the concept of CrossFit by her teammates- they raced outrigger canoes out of Marina del Rey. You know, those crazy athletes who are in their boats in the dark to do an hour of back breaking, soul wrenching work with the benefit of seeing the sun peak over the horizon. They sent her to the right place… even over a decade ago it was the hardcore athletes who KNEW the results of our kind of training!
Gayle and her husband Barry were among the first crew of CMFers who showed up to bail out the water and then take part in the subsequent cleaning of the Hut in our first flood. They lived to tell about it and then showed up annually to help when the next storm hit.
Gayle retired from her job as a pediatrician roughly 2 years ago- she worked at children’s hospital in downtown Los Angeles for most of her career. Prior to her work as a doctor she was actual a physical therapist! In addition to outrigger canoe paddling, Gayle has played competitive tennis for most of her decades as an athlete. (This is the part where I am not sure if I should tell you that she was on the court hitting balls 3 weeks after her hip replacement surgery)
She has traveled all over the world as a team physician for Operation Smile- working with medical teams providing life-altering facial, oral and other vital surgeries. She currently helps run a clinic in a remote town in northern California (yes, this is her retirement!). She trains at the Hut when she is back here in Malibu. Thanks Gayle for coming to us over 11 years ago- and for continuing to trust us with your training needs!
Tuesday’s WOD at 7 and 9am, again at 4 and 5pm
21-18-15-12-9 reps for time:
DB Thruster (45/30#)
Today we have a variation on CrossFit Open 15.5, which was Thrusters and Rowing for calories. We’ll do DB Thrusters and a 200m Run and while the reps of DB Thrusters decrease each round the run stays at 200m! Choose a DB load that allows you to move through each set in 2 mini sets of fewer, then run hard on those 200’s! This workout is longer than Fran, but needs to be approached with the same type of tenacity. Push hard while the clock is running, you’ll be better for it.
Question of the day: How are olympic lifting and push ups related? Ha- they aren’t! That is, unless you are a CrossFitter interested in more fitness domains than just the power that Oly lfting requires or the muscular endurance that a calisthenics athlete demand. Who wins an snatch/clean and jerk completion? -an olympic weightlifter. Who wins a push up competition? -probably someone training specifically to win a push up contest. Who wins a contest combining both- a CrossFitter… FOR SURE!
This broad, general and inclusive fitness that we aspire to… and are on a constant path towards attaining- is one that prizes health and fitness as our main goal. The road is paved with intensity and judged most critically by increases in performance. Would a race car drive trade top end speed for higher theoretical horse power? NO WAY. In the same way, a sprinter wouldn’t trade a world record time in the 100m run for a higher VO2 max. It is what the mechanism can actually DO that matters. Not what MIGHT be done given the caliber of the machine that counts. Hit the throttle and risk crashing every now and then… but rest assured if you continue to improve the way you move and then push the envelope, your hard work IS leading you to a healthy, more fit way of life. Pedal to the metal.
Monday’s WOD at 6, 7, 9, and 10am and again at 4pm
E2M for 20 minutes:
3 Power Clean (~80% 1RM)
7-10 Strict Push-ups
Record number of sets at heaviest load and total number of push ups
We kick off the week with some olympic lifting! Today you’ll build up to roughly 80% of your 1RM power clean and then the goal is to stick with that load throughout the E2M. Tinkering up or down in load is ok if technique feels like it’s getting sloppy or feeling extra good. Dropping between reps is ok, but make sure your station is clean and there is no change of that barbell ricocheting. After each set of 3 power cleans you’ll get right to the ground for 7-10 of the most perfect push-ups you can do. The idea here is that we scale the volume, if necessary, in order to keep the push-ups with a tougher scaling than you may normally choose, still staying rigid through the midline throughout all the reps!
The Foulquier Family have been active athletes at CrossFit Malibu for about 5 years, essentially since about the time they relocated to Malibu straight from Marseilles, France. Thib, Sandra, older brother Valentin and younger brother Romane landed in the USA, opened some hair salons- one in Malibu- alongside a boutique called ‘Les Mistinguettes.’ Thib continues to run the operations of his business in France from his laptop with (pre Covid) a 10-14 day trip back “home” every 3 months or so.
No English, no problem. Romane (pictured below) jumped right into 4th grade at Webster and quickly became the kid everyone wanted to hang out with… AND- as his parents say- became American in about 6 months. He picked up skate and skim boarding, to round out his athletic skills that he brought from France- namely soccer. He is also a proficient viola musician, playing in the Malibu High/Middle School Orchestra. If you have ever spoken with Romane- you will find a mature young adult wrapped in a 9th grader’s body… a body that is bound to start getting ripped soon, with all of the training he has been doing these days! Thib and Sandra come to see us a few times each week for ‘couples therapy’ (private training sessions;)… and a couple more group sessions each week. Occasionally all 3 of them are with us in one class! Thanks FAMILY for being a part of our fitness family at the Hut!
ZOOM Yoga with Maria at 6pm… send link to friends and family, all are welcome
Thursday’s WOD at 7 and 9am, again at 4 and 5pm
12 minutes of Power Snatch skill work
4 rounds for time:
10 Power Snatch (45/30kg)
15/12 Cal Row
The goal today is to get some dedicated practice and skill work in on the power snatch followed by a blistering metcon of snatches and rowing! We’ll spend 12 minutes SLOWLY adding load to the power snatch. The focus is on skill development, not on loading. Load is EARNED today! We’ll work through various drills to improve things like bar path, turnover, set-up, and finish positions. You’ll then take what you’ve learned and apply it to 40 light-ish snatches in the metcon. You should be able to go unbroken on the snatches, but you might choose to do 5-5 in order to stay moving fast in rounds 3 and 4 😉 The row today is a near all out sprint. Have fun!
Over the next couple of weeks we will have a photographer attend some of our class sessions to take pictures and capture some video so that we can showcase the Hut in various ways. Of course, our footage needs to be as authentic and we are- so we won’t be staging anything… simply depicting an hour in the day of our athletes. Act natural… you are an animal in the wild and we want to catch you in your pristine, instinctual self. And please know- we will only make you look AWESOME to those who do not yet know of the Hut’s existence.
The ability to jump requires power, which is a combination of speed and strength. One without the other does NOT result being able to move body mass a given vertical distance. You need BOTH. Fortunately, the act of jumping actually trains both. Jump high, jump hard, get more reps, go a longer distance, get higher. Each of these are ways to improve.
But what is a necessary part of the jump that many do not consider? Well, it sounds silly… but if you don’t JUMP then you can’t LAND. And it is actually the landing that can be even more stressful on the body. Stress does not need to be perceived as good or bad. It just is. In physical training, stress equates to the stimulus that is necessary to cause changes in tissue structure and function that makes it stronger and more resilient… as long as it doesn’t break or strain. It is the amount of stress that is “just right” that allows for the body to recover from the stimulus and create positive changes and adaptation so that it can grow.
When one jumps off the ground it takes X amount of energy. But in order to land safely, the body must absorb all of its body mass plus the force that gravity places on it from above, X+ gravity. That means the landing actually requires MORE energy than the jump itself. The physiology is more detailed than that BUT, suffice it to say that jumping and landing is something that is good for the physical body.
Jumping also requires mental and neurological components that one might not consider. Think about trying to gauge the height of the box, taking a step up to calibrate your mental tape measure, and then getting just the right amount of explosiveness that you barely “make the landing” on the top of the box. Think about the brain/body programming that had to work- the hardware and the software integrating to make it happen…. the neuromuscular side. Then think about the last time you were a bit overwhelmed by the height of the box in front of you. Or even in the real world: size up that huge puddle forming in front of Ollo/Bui restaurants in a rain storm… and you take the leap. In either situation you MAKE IT… and you ahve overcome a physical challenge that used to stifle you- a mental WIN.
Jump… go ahead and jump. Remember to LAND, too!
Monday’s WOD at 7, 9, 10am and again at 4pm
24 min EMOM (8 rounds):
Min 1: 5 Power Clean
Min 2: 5 Front Squats
Min 3: 5 Tall Box Jumps
(as heavy and high as possible, building across rounds)
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