This coming Monday, May 31st, we will celebrate Memorial Day by doing “Murph” as a CFM community! There will be 2 morning classes at 7:00 and 8:30am. There will be 7 slots inside The Hut and 6 slots outdoors. If you reserve an outdoor slot, you can choose to share it with a partner. There will be a schematic at The Hut for you to sign up and claim a spot early this week 🙂
12 minute AMRAP: 18 KB Swing USA (24/18kg) 12 Burpee Box Jumps (24/20”) 6/6 KB shoulder to overhead (24/18kg) Post time and scaling
Intended Stimulus Pick your KB load based off of your ability to go unbroken on the shoulder to overheads on each arm. With that load established, strategize how you’ll break up the KB swings to ensure you’re able to push the pace through the entire AMRAP. Set an uncomfortable, yet maintainable, pace on the burpee box jumps. You will NOT jump over the box on these which means you need to reach full hip extension on top of the box each rep. Push the pace and have fun!
A BIG congratulations to Becca and Shaya as they attend Pepperdine graduation this weekend! Becca will walk across the stage on Alumni Field on Saturday morning with a BA in Sports Medicine while Shaya will walk on Sunday as part of a VERY delayed 2020 ceremony recognizing her BA in Psychology. Both also minored in Hispanic Studies. Congrats to you both, we are proud of you and look forward to spending much more time with you at The Hut!
Workout of the Day: TABATA Toes to Bar (8 rounds of 20 sec work/10 sec rest) -then on the 6:00 mark- Run 800m for time -then on the 12:00 mark- TABATA Reverse Step Lunge -then on the 18:00 mark- Run 800m for time -then on the 24:00 mark- TABATA Toes to Bar post total reps here and 800m times in the section below
5 rounds each for time on the 4 minute mark: 3 Power Clean and Jerks (80/55kg) 21/16 cal row Post all times and any scaling Score is your SLOWEST time 🙂
Intended Stimulus Get a load on the barbell that forces you to think. You should have to approach the bar and intentionally get set up before attempting the lift. Then, after dropping the bar, you should need to take a few breaths to gather yourself for another lift. If you can just bust out 3 clean and jerks without much hesitation, then go heavier. The row is just long enough to make sprint hurt, but sprint nonetheless 🙂 Rest the remainder of the 4 minutes. Post all your times to SugarWOD. Your slowest is your score.
Training days like yesterday’s 5×5 volume sets of deadlift are so essential to our program because they allow us to dial in our mechanics and get in a relatively high number of reps at a load we can manage, a load we can still make adjustments at. So many of you left The Hut yesterday with a better deadlift than the one you came in with! It’s also worth noting that volume work makes us stronger 🙂 Today, take the same approach with the TGUs and the gymnastics L-sit variation the coach prescribes for you. Dial in your technique from the very first warm-up set. Then, go and PR “Annie”!
Workout of the Day: With a 20 minute cut off: Build to a heavy set of 2/2 Turkish get up Parallette/Ring L-sit skill work between sets of TGUs
“Annie” 50-40-30-20-10 reps for time of: Double-Unders Butterfly Sit-ups Compare Annie to Dec 7 2018, April 19 2018, Nov 16 2017, July 20 2017, May 24 2016, Dec 30 2015, Jan 8 2015, Jan 6 2014, June 11 2013, June 10 2011 **Rowing Annie is a great substitute. Row in these increments: 150m, 140m, 130m, 120m, 110m
20 minute AMRAP: 250m row 6 pull-ups 12 deficit push-ups 18 DB front squats (35/25#)
Intended Stimulus Check out that light DB load for today! Try to go unbroken as long as possible on each movement today. That means getting the scaling just right on the push-ups AND the correct loading for that big set of DB front squats. As the rounds go by you may need to start breaking things up, but at the start of this workout shoot for unbroken sets. Intentionally pick a row pace and stick with it for all 20 minutes. Somewhere right around 8-10 seconds slower than your 500m PR pace should be perfect 🙂
CrossFit Malibuites, meet the strict toes to bar with a SLOW eccentric lower. You’ll get your toes or shins to the bar (scale to knees as high as possible) and then you will lower your feet slowly until you return to a hang directly under the bar. The Rx version of this movement has the legs staying straight the entire time. Knees bent on the way up and down is a great scaling that will still prove very challenging! This is embedded in a workout that is for quality, so just like you will not rush through the tall box jump, you also shouldn’t rush through these eccentric lowers.
20 minutes for quality: 10 Ring/Bar Dips 5 Tall Box Jumps (36/30″) 10 Push-ups 5 Strict TTB with Slow Eccentric Lower post emoji and any scaling!
Every 5 minutes for 6 intervals: Row 500m/Run 400m/Bike 0.6 miles for time Must complete each modality 2x in any order
Post total time in this section and your individual times for each interval in the appropriate section below this workout
Intended Stimulus On each of these intervals, regardless of what modality, you will get a bit more rest time than work time. That does not mean that you will fully recover between bouts. In fact, with each passing interval there will be slightly less recovery, thus specifically targeting one of the 10 domains of fitness with solely monostructural work. That domain is… stamina! Take your rest seriously today. Walk around, or simply sit down on a box and focus on your next bout. The order in which you complete these 6 tasks is up to you (and maybe when bikes are available), but we will start each one as a group on the 5 minute mark.