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WORKOUT OF THE DAY

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Friday 200911 “Jackie”

Today we test out a Benchmark “Girl WOD”- and her name is “Jackie.” This is likely the shortest chipper benchmark… as it has been finished in 5:04 by one-time CrossFit Games champ Jason Khalipa- during the 2013 Nor Cal regionals. While this is a blazing, world class pace- some of our top athletes will complete it in around 7 minutes. The general time domain is at or under 10 minutes… but since this is a very accessible WOD to go Rx (as it is super light and has “only” 30 pull ups … if you CAN go Rx, then do it! That means as long as you can get a few pull ups- then go for it. We have repeated this WOD many times- check back in your records and try and beat your previous time. IF you scaled it the last time you did it- consider scaling it the same way so that you can compare your results directly.

We go back to 2012 to watch Jason and Becca do Rowing Helen at the Hut

Friday’s WOD at 7, 9, an 10am and again at 4pm
“Jackie”
For time:
1000m Row
50 Thrusters (20/15kg)
30 Pull-ups
Post time and scaling

Compare to: Nov 19th, 2019, Sept 28th 2018, Jan 2 2018, Aug 30th and July 19th 2017 in Wed 5pm Specialty class… and also in group WODs on April 8 2016, Dec 14 2015, July 22 2015, August 18 2014, April 19 2014, Feb 8 2014, May 1 2013, April 23 2012, Oct 12 2012, Dec 24 20

Intended Stimulus
1000m row, 50 empty barbell thrusters, and 30 pull-ups for time anyone?! Jackie is a classic CrossFit benchmark. Here is your path to a PR (or to the best possible time for YOU today): row fast, but not a pace that will blow you up, go unbroken as long as possible on the thrusters or break into 2 planned sets, and then break up the pull-ups as needed with VERY shorts bouts of rest! You’re looking to finish sub 10 minutes!

Back-Up Plan… if the AQI (air quality index) is moving away from 50 and towards 100.
For 6 Sets, on the 6 minute mark:
At the top- Back squat 4 reps
2 minutes later- Weighted pull up 2 reps
At the 6 minute mark- repeat

Thursday 200910 Inversions and Jerks

Today we go for skill and then for load. But to be sure- each of the two movements today has a strength/skill yin and yang. The inversions contain plenty of strengthening that you can use them often and add progressions to make them life-time pursuits in order to master.  The jerks are dramatic lifts that showcase explosive power… and yet you’ll be able to continue refining technique for as long as you care to practice the movement. The yin and yang of strength and skill!

Then join us on ZOOM at 6pm for Maria’s yoga session  

Thursday’s WOD at 7 and 9am, and again at 4 and 5pm
10 minutes of inversion drills:
-then-
Push Jerk
3-3-3-3-3-3-3

Intended Stimulus
Today we will get warmed up and then spend 10 minutes working though inversion drills that progress in difficulty. The goal is to find a spot where you’re slightly uncomfortable (need skill development) and spend time becoming more competent and confident. If it is difficult for you to kick up to a wall, then it probably isn’t the best use of your time to attempt handstand walks for the skill session. Your time would be better spent working with some coach given drills to become better at kicking up to a wall, or even working on the donkey kick. Then, the shoulders will be nice and primed to push jerk to a heavy set of 3! We’ll have about 15-20 minutes after the push jerk specific skill work to build across your 7 sets of 3 reps. Remember to lock out those elbows on the ‘DROP’ not the ‘stand’ :

Wednesday 200909 4 Round Triplet

It is OK if you can’t do double unders or toes to bar. You don’t necessarily need to be able to do them in order to get healthier or more fit. In fact, as a thought experiment, let’s imagine that you will NEVER be able to do either of these movements proficiently.

Working TOWARDS improving your body awareness across a variety of different movements can improve your balance, agility, and coordination. Increasing your ability in these fitness domains can improve the “wiring of your nervous system.” Better timing of how your nervous system fires can recruit more muscle fibers- which, in turn, can add more power to your movement. Also, learning new movements, improving your range of motion, and balance can transfer to developing even better movement: classic success to the successful!

There have been plenty of movers at CrossFit Malibu who have not even come close to mastering the snatch, who will never do a muscle up, or are not confident enough to jump up on a high box. The IMPROVEMENT, in even the smallest amounts, come by way of scaled or modified movements. Altering movements in a workout that stretch your abilities JUST enough so that you have success without too much physical or mental stress still can lead to improvements. Even if the improvements are simply more difficult versions of the previously scaling counterparts.

Now- forget everything I said previously about never being able to do DUs or TTBs… these movements are likely within reach for you. Keep practicing, keep raising the bar… who knows where, exactly, it will lead. But we DO know that the PROCESS will keep it moving in the right direction.

The CFM team improving their CPR and AED game! Keeping skills (and certs) alive and well.

Wednesday’s WOD at 7, 9, and 10am again at 4pm.
4 rounds for time:
75 Double Unders
25 Alt. DB Snatch (50/35#)
15 Toes to Bar
Record time, load, and any scaling or modifications

Intended Stimulus
Today we have some monostructural jump roping to go along with a beautiful combo of powerful hip opening (DB Snatch) and hip closing (Toes to Bar). The intention is that the jump roping takes between 1:00 and 1:30 each round. Scale the volume first, and then scale to 150 single unders if need be. Both the Alt DB Snatches and the Toes to Bar should go in roughly 1-2 sets each. We will spend some dedicated time today refining our DB cycling skills in order to make those 25 reps as efficient as possible! If 8+7 or even 5+5+5 is not doable on the TTB, consider scaling to Knees to Chest or Elbows, but don’t make this so easy that 15 unbroken happens all 4 rounds!

Tuesday 200908 Tail Off

Welcome back after a HOT Labor Day Weekend. Come back in for a run and some posterior chain action. In other words, you’re going to work your tail off today.

Tuesday’s WOD at 7 and 9am and again at 4 and 5pm
4 rounds EACH for time:
400m Run
25 single arm overhead reverse step lunges (50/35#)
-rest exactly 2 minutes-
Record your 4 times and load.

Intended Stimulus
Today we run fast. On each and every 400m run today, the goal is to push the pace. You’ll then get right to your DB and get in 25 OH rev step lunges, hopefully using a load that allows you to complete that in no more than 3 sets. It is going to be a challenge to stabilize the midline with a DB overhead right after a hard run, and will take diligent focus. Keep the belly tight and the elbow locked out. Your reward for finishing all 25 reps of lunges? 2 full minutes of rest before your next 400m run (“sprint” is what I keep wanting to call it 🙂 )

Labor Day Morning Classes

Labor Day WOD today at 7, 9, and 10am only. Closed for the afternoon

“The Chief”
5 sets, each a 3 minute AMRAP of:
Power clean, 3 reps (60/45kg)
6 push ups
9 air squats
Rest exactly one minute.
Post total rounds, reps and load.
Begin each new set where the last set left off.
Compare to 180130, 170614 (5pm class only),150821, 150507, 140922, 140128, 130515, 120712, 090914.

 
The Chief- Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
 
Intended Stimulus
Today we get to do some sprints. CrossFit style. You’ll have 3 minutes on the clock to get as many rounds and reps as possible of 3 Power Cleans (60/45kg), 6 Push-ups, and 9 Air Squats. You’ll get a 2 minute rest and you’ll go again. In total you’ll do the 3 minute AMRAP 5 times! It’s easy to throw in some rests during your AMRAPS and let the 3 minutes pass you by, but that is the easy way out and won’t benefit your fitness nearly as much as digging deep, finding that resolve to PUSH for 3 minutes. And then do it again, 4 more times! Though it is a sprint, the power cleans need to be technically sound. So get a good set up, drive the elbows all the way through at the top and stand all the way up. Keep that midline from sagging as you blaze through the push-ups and hit full depth and full extension on each and every air squat.

Saturday Sessions

8 and 9am group classes today! There are a few slots open- sign up now.

Monday- Labor Day Schedule: 7, 9, 10am sessions only!

Friday 200904 Four Sets NFT

Get ready for a HOT weekend by planning it out. Here is a good outline for you:
  • Friday- do some all out cardio sprints at the Hut at 7, 9, 10am or 4pm
  • Saturday- get a really overly sweat and dust filled WOD at 8 or 9am.
  • Sunday- find the quietest beach in Malibu to cool off and avoid the crowds
  • Labor Day Monday– we are OPEN at 7, 9, AND 10am. Another WOD, then more beach. No afternoon classes on Monday.

Sounds like a weekend plan!!

Friday’s WOD at 7, 9, and 10am, then again at 4pm.
4 sets not for time:
Max rep set of pull-ups
Max cal row/bike/ski in 1 minute
Max duration L-sit hold on rings or between 2 boxes or parallettes
Intended Stimulus
Today, you’ll get 4 chances at a max rep set of pull-ups, max cal row/bike/ski in 1 minute, and a max duration L-Sit hold on the rings or between 2 boxes. You’ll have roughly 25 minutes after the warm-up to move through these things. Do a max rep set of pull-ups, then the 1 min row test, then the L-Sit. That is round 1 out of 3. If you cannot do 10 or more unbroken pull-ups, find a band that allows for that and use that band for all sets. GO ALL OUT ON EACH AND EVERY ROW/BIKE/SKI. (pretty simple there 🙂 And find a scaling that allows you to L-sit (or h-sit) for at least 30 seconds before needing to rest. Rest as needed between everything. Take the time to rest- DON’T rush it!

Thursday 200903 “Compare To” Triplet

,Today is a repeat WOD that will be very interesting to test… and this is because you did it not only in November of last year- but also because we repeated in in May; mid-COVID. So, let’s go ahead and test it out against one or both of those efforts.
Then spend some time in Yoga class… you had a 10 minute dose after yesterday’s back squats- and so today we are bringing you the full dose. Well, Maria is, anyway!
That looks like some pretty strong leg drive there: heels down and long arms.  And some nice art.
Thursday’s WOD at 7 and 9am, again at 4 and 5pm.
For time complete:
35 Box jumps (24″)
50 Deadlifts (50kg)
1.5 Mile run
50 Deadlifts
35 Box jumps
Compare to Nov 20, 2019
Intended Stimulus
How about a long chipper for a nice Thursday? Here is the plan: chip right through the 35 box jumps one after the next, not rushing, but not stopping. Then, break up the deadlifts into 2-4 sets… head out for a mile and a half run (scale to a mile if your 1 mile PR is over 10 minutes… then go back through the deadlifts the same way and finish with 35 consistent box jumps. All you need to do is show up and give it full effort!

Wednesday 200902 Squat and Yoga

Back squat heavy…. yoga flow finisher. That is a well rounded couplet 🙂
Wednesday’s WOD at 7, 9, and 10am and again at 4pm
5-5-5-5-5
Back Squat
-then-
10 minute yoga flow finisher
post new 5RM
Intended Stimulus
If yesterday was an unconventional heavy day… today is a straight forward conventional heavy day. For those who have been consistently squatting over the last few months, today you’ll shoot for a new 5RM. For those who haven’t had access to heavy weight, or took some time off, today you’ll build to a heavy set of 5 for the day. After a few warm-up sets, pausing at the bottom and driving up fast, spend the next 20-25 minutes working to a 5RM. You’ll rest a minimum 2 minutes in between early sets and about 4 minutes between the heavy ones! After everything is said and done, and you’ve potentially PRed, Maria will lead you through a 10 minute yoga flow cool down. This is required if you attend the class. It is part of the WOD and not an optional cool down. ENJOY!

Tuesday 200901 EMOM 24!

Starting off the month of September- the month formerly known as “Back To School Month” is now known as something like: “We Still Don’t Know What is Going on With School and It Is Almost Labor Day!”

But you’re fine- just come to a class and do the right thing.

Try out today’s 5pm session… and Thursday at 5pm if that fits best for you.

Labor Day Monday- classes at 7, 9 and 10am only!  (Nothing on that afternoon… So then take the rest of the day off and go to the beach.

Then beginning on Sept 14th- 6am classes begin on Mondays and Wednesdays

Winner of bumper plate and outfit color coordination contest: no surprise, it’s Dr Deb!!

Tuesday’s WOD at 7 and 9am, again at 4 and 5pm
24 minute EMOM:
Min 1: 5 Push press (AHAP)
Min 2: 3 Weighted strict pull-ups (AHAP)
Min 3: Max rep weighted box step-ups (50/35# DB)
Record loads for press and pull, height and load for box step up

Intended Stimulus
Here we have an unconventional ‘heavy day’. On minute 1 we’ll push press 5 reps. This will be something we warm-up beforehand, but are able to tinker with and add as the minutes go by. One minute 2 we’ll do 3 unbroken weighted strict pull-ups (or 5 sec eccentric lowers). Again, we’ll have the ability to tinker with loading as the workout progresses. On minute 3 we will do as many weighted box step-ups as possible using the same load every minute we do this. There are 3 goals: push press 5 reps AHAP, strict pull-up 3 reps AHAP, and max rep box step ups over the course of 8 minutes.

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