Almost every day that socks and shoes are a requirement, they find their way on my feet in the way depicted below. I figure that if I keep it up, every single day, it seems to me that I will never suddenly wake up one day and not be able to put on my socks and shoes while balancing like this. Doesn’t it make sense that the ability to do so, absent some single disruptive event, should continue for a really long time- until some gradual degradation in balance or flexibility sets in? I won’t just suddenly and unpredictably find myself in a state of decrepitude, unable to accomplish this every day task in a not-so-predictable way. Think of some other ways to live life that will provide feedback on “how you are doing” in various ways- not just physically but mentally, emotionally, spiritually, financially, etc.
And, please be on time today- shoes and socks ON… LOTS to do!
Tuesday’s WOD at 7 and 9am again at 4pm
Record heaviest 5 rep and 3 rep for each movement
Monday’s WOD at 7, 9, 10 and 4pm
8 and 9am WODs today…
Bring your jump rope! Wait,
didn’t we already do double unders earlier in the week?
Run pretty fast but not TOO far, flash through the kipping sit ups but not TOO fast, float through the front squats but not without a bit of a break at some point… then get up, get down, get up, get down, get up, get down… um, get funky, get loose.
It is helpful for YOU, your coach, and others in your class if you familiarize yourself with the workout of the day just a bit before you arrive for the session. Having a general idea of what the class entails means you will already start to plan out what load you will use for the workout (or at least be aware of what you might want to try), you will know if you need to scale or modify a movement based on an injury or other limitation, and you will know if you should bring your jump rope, lifting shoes or other piece of equipment. Being as we are still in stations with the rules stating that you cannot just roam around and pick out things you need- awareness of what you might want in advance will help you let coaches know your needs so they can help to prepare your station while you row or run for the warm up. Coaches can then move around DBs and KBs, deliver your prized 15kg barbell, or set you up with the right box. Even if it means looking up the WOD right after you park and before walking in- it is helpful! Arriving 5 minutes early will help a lot too… just remember to give way to those finishing up their sessions. Just like an elevator- allow them to exit before you go rushing in to press all the buttons.
Thursday’s WOD at 7 and 9am and again at 4pm
5 rounds EACH for time of:
12 DB Deadlifts (50/35#)
12 SA DB Overhead Reverse Step Lunges (50/35#)
12 Burpee Box Jumps (24/20″)
-rest exactly 1 minute-
Record time for each round, note loads, height, scaling
It is likely that the person with the most WODs at CrossFit Malibu over the past 11 years is Darryl. He has averaged at least 4.75 workouts each week and this past week marks the 8 year anniversary for him and Coconut at the Hut. This means they are both quickly approaching the 2,000 WOD mark. He has journaled more than 5 composition notebooks! That certainly has me (and everyone else!) beat in terms of number of training hours. Keep up the consistent work Darryl… and Coconut. Some battles are won by brute force, but wars can also be won by attrition!
Wednesday’s WOD at 7, 9, 10am and again at 4pm
21-15-9 reps for time:
Record time, load and any scaling
Compare to Feb 13 2020, July 30 2019, Nov 27 2018, Oct 31 2017, July 21 2017, “Fran 55” on May 17 2017, April 19 2017, July 22 2016, May 18 2016, October 8 2015, September 25 2014, April 1 2014, Feb 21 2014, October 29 2013, May 24 2013, Dec 31 2012, May 21 2012, Aug 11 2011, Dec 28 2010, Aug 30 2010, July 13 2010, Feb 12 2010, Dec 2 2009
Fran is a classic example of a high intensity workout. The goal is to finish in under 7 minutes. If you have a compare to time that is around 6-7 minutes, re-test it with the same load. Go up in load IF your last attempt was under 5 minutes. Realistically, you should be able to complete the round of 21 in 3 sets max, and the round of 15 in a maximum of 3 sets as well. That goes for both the thrusters and the pull-ups.
Let’s start with a simple warm up of 3-4 rounds of 10 air squats, 10 push-up down dogs, and a nice long lizard lunge on each side. Hang from the bar and get in a set of scap pull-ups. Get in 5 long pausing air squats before getting back up on the bar for a set of tight kip swings.
Grab a barbell and go through basic barbell. Add a little load and go again, this time turning the front squats and presses into thrusters. Gradually add load as you mix in some pull-ups. Today, you will build up in load a few kilos over the load you’re going to use in Fran. Get in 2-3 sets of 5 at this heavier load. Take load off and do a few thrusters at your chosen Fran load. As a group, on “3…2…1…GO” get in 7 Thrusters and 7 Pull-ups as a final heart rate spike.
Again, today needs to be fast! Only a few breaks throughout the entire workout is the way to go. On the thrusters, remember that you’re more efficient when you keep the bar high on the shoulder until right after the hip forcefully opens. Then, when you are bringing the bar back down to the shoulders, wait to initiate the next squat until right when the barbell touches down on your shoulders. Efficiency on these 2 movements is key to being able to break off large sets and in turn, finish fast!
Wrap things up with a 400m walk to let the heart rate come down. Get in some forearm massaging and lat stretches like child’s pose and down dog.
Powerful hip extension is the key that unlocks athletic performance. The golf swing, baseball pitch, vertical jump, off the lip, ski jump… all include a strong AND fast (powerful) opening of the hip. The way it relates to general health and fitness is much the same as it relates to sport. Develop this kind of power and your aptitude in sport is enhanced and what we have found in our training regimen – one that strives for high levels of intensity- is that repeated bouts of power allow us to do more work. More work capacity IS increased fitness.
Read a Breaking Muscle article (with a bunch of videos) on the topic of hip extension HERE.
Tuesday’s WOD at 7 and 9am, again at 4pm
12 minutes to build to a moderately heavy set of 3:
Hang Power Snatch
Record heaviest 3 rep set
6 minute AMRAP:
10 Hang Power Snatch (35/25kg)
50 Double Unders
Record total number of rounds and remaining reps
The main focus for the day is improving technique in the hang power snatch. We will take the majority of class after the warm-up to drill positioning and technique in this lift. If technique allows, you’ll build to a moderately heavy set of 3 Hang Power Snatch. If this is new to you, you’ll get a lot of practice at a moderate load. Then, we use all the skill we developed in a quick 6 minute finisher of double unders and hang power snatch.
Grab a jump rope and go for 1 minute of singles or double under practice. Hang from the bar for a while before getting in 10 air squats, 10 lunges, 10 push-ups, and 10 scap pull-ups. Grab a PVC and go for a set of pass throughs and around the worlds.
Specific Warm-up and Weightlifting
We’ll stick with the PVC a little while longer and go through Burgener warm-up for the hang power snatch. Then, grab an empty bar and we’ll do it again. The coach will lead you through a snatch grip basic barbell. After some hang power snatch practice with very light load, add load as the coach directs. We are looking for smooth and crisp lifts. No dropping today until after rep #3!
Workout Notes (Metcon)
Notice that the Rx load is relatively light today. That means you’re looking to go unbroken on the hang power snatches for the first rounds. If you need to scale the double unders, first cut the number of reps down to something where you’re jumping for no more than :45. Scale to 2x singles if you need. This is an all out sprint that also demands focus on the snatch technique.
Finish with pigeon and elevated childs pose.
Monday’s WOD at 7, 9, 10am and again at 4pm
3 rounds for time:
20 single arm DB Hang Clean and Jerk (50/35#)
Record time, load, and scaling
8 and 9am group classes on Saturday. Sign up in advance on your app.
Your progress tracker and results recorder.
View today’s workout and see the scoreboard.
Due to the limits on class sizes. Every member must book their time slot in advance.
For those looking for one-on-one instruction to break new ground
For those looking for motivation in
a community setting
Please use this form to easily send us an email.