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Thursday 201203 Three AMRAPs

The medicine we take is rather potent.  It is quite the norm to enter the Hut and hear stories of soreness.  It is difficult work that creates some mental and physical suffering.  How many consecutive days of this is a good idea?  Early CrossFitters following the “main page” tend/ed to go “3 on 1″off- that is three WODs in three days and then a day off.  The main page is still programmed that way- they give you three workouts in a row and then the next day’s post indicates a “rest day.”  However, CFM programs 6 days a week.  So when should you rest, when should you train?  Good question.
Volume of training may vary quite a bit depending on how long you have been doing CrossFit, what your goals are (competition vs health/fitness), other life stresses and time commitments.  If you are new to training with us, you might find that you are pretty sore most of the time.  This will diminish after a few weeks, after which you can expect to be sore less often- following 1 in 3 training sessions, more or less.  There are certain WODs that elicit a greater potential for soreness than others and while I won’t elaborate now-  try and see for yourself which movements result in higher degrees of soreness.  Of course, following a week(or more!) of rest, you should expect to become sore again following your first WOD… which is reason enough to keep coming back!
So, how many days each week?  Most start with 2 or 3… and then hover around 3-4, depending on many things: the rigor of the programming that particular week, how much recovery you are getting (good sleep and good food are key to quick turn around), how many outside activities you are doing- many CFMers do other things; tennis, running, surfing, mountain biking- which is highly encouraged as this gives a domain in which to express our fitness.  You can also try various combinations of work/rest.  Try 2 days of training and one day off, then 2 on and 2 off.  This points to one thing: experimentation.  See what works for you.
Dale catches the sunrise and a good workout in the great outdoors.

Thursday’s WOD at 7 and 9am, 4 and 6pm
5 min AMRAP:
12 cal row (12 cal ski/9 cal bike)
12 burpees
-rest 1 min-
4 min AMRAP:
10 cal row (10 cal ski/7 cal bike)
10 box jumps (24/20”)
-rest 1 min-
3 min AMRAP:
Burpee box jumps (24/20”)

Intended Stimulus
How hard can today be? The longest bout of work is only 5 minutes! That should tell you that the intention for each of the AMRAPs is to move fast and not stop. Don’t underestimate the simplicity of these three bouts. In the five minute couplet you’ll cycle through 12 cal row and 12 Burpees as many times as possible. You want to transition in and out of the rower as quickly as you can. After a one minute rest, you’ll have four minutes to complete as many rounds as possible of a 10 cal row and 10 box jumps. After another one minute rest, you’ll finish off today’s work out by getting as many Burpee box jumps as you can in three minutes! The box height needs to be manageable. You should not be questioning if you’re going to make it or not, but rather should be able to move at a blistering pace.

Wednesday 201202 HPCs and PJs

Eat Lean Protein with each Meal/each Snack. That essentially says- each time you decide it is time for a FEEDING, that some form of protein (preferably the lean variety) should go into your mouth as well.

Protein taken along with carbohydrate can help to balance out blood sugar levels, can blunt the insulin response, and (along with fat) help to provide satiety to a meal or snack. High carb meals may take a long time to feel full while eating and can cause hunger to return soon after meal time (the Chinese Food dilemma). When eating carbs with protein- carbohydrates will help transport the nutrients from protein to the muscle cells which aids in muscle growth.

It is fairly straight forward to get protein and carbs integrated with actual meals- fruit/veggies and meat or fish, chicken, salad and sweet potatoes, eggs in the morning with some fruit, etc, etc. It might take a little more planning and preparation to do so with your snacks. Here are some ways that might be helpful:

A few ounces of turkey with half an apple and some almonds.
Greek yogurt with walnuts and some blueberries
Fruit (kale even better!) smoothie with 2 scoops of protein powder
Some other quick proteins to eat alongside your fruit/veggie snacks are hardboiled eggs and beef jerky.
For our vegetarian friends, proteins are found in nuts and beans and smoothies can be easily made with maca and hemp protein powers. The key is planning and preparation. I usually try and have 2-4 ounces of beef, chicken or turkey leftovers from the previous night that I eat with my snacks throughout the following day. When faced with a handful of quarters and a vending machine, Carb-Only snacks can easily win out!

Yoga con María at 6pm tonight via zooooooom

Wednesday’s WOD at 6, 7, 9, and 10am and again at 4 and 5pm
12 mins to build to a heavy 3 rep hang power clean
12 mins to build to a heavy 3 rep push jerk (off the rack)

Intended stimulus
It is a heavy day (or if you are new or returning, it is a technique day!) Today you will warm up the hang power clean and jerks together, at the same time, working back and forth between a few hang power cleans and a few jerks at a time. This will be done working through some technique drills and skills- bumping up the load only just a bit. Then the clock will start- giving you a maximum of 12 minutes to work up some heavy sets (of 3 reps each) with hang power cleans.  The loading can continue to increase if you “keep it clean”… this means a solid receiving position with a good front rack and feet in squat position. No starfish!  If you reach a load that is at your personal capacity and you still move time left OR if you max out your load using clean technique, then bump the weight down a bit and work on good movement, work on speed! Once the limit of 12 minutes has been reached, you will do the same routine with push jerks. Here- you can use the rack to save you from needing to do a dozen more cleans. Once again, good mechanics should dictate loading. And if you are wondering about your movement, then wait for a coach to watch your lift so you can get recommendations.

Tuesday 201201 Triplet Part 2

Intended Stimulus: A Story
Think of today as a running workout that just so happens to have 2 other movements. Picture those other movements- the push ups and front squats- as obstacles. And the beauty of obstacles are that they serve as aspects in life that can be overcome and by doing so, growth takes place. Obstacles that are too big can overwhelm us to an extreme, can force so much bending that they can readily break us. To keep the analogy going -front squats at 200kg or 200 push ups per round would be just that- overwhelming to the point of breaking. Too much to take on TODAY and of course, they essentially negate the other movement- the 800m run x 3. Obstacles that are not big enough don’t involve any novel adaptation to overcome. So today, let’s seek out a right-sized obstacle.

Some front squats- heavy enough to make that next run wobbly, but a load that you can get through in one set. There is no rack allowed; simply clean it, get in 15 squats and then go on that next run. Now, 20 push ups equal a SMALL set for even a 3 round workout. Make these a bit more difficult on yourself. Many of you will blast through the sets unbroken- great. Others might take the approach of “small sets, small rests”- fine as well. Just don’t get yourself bogged down with singles. IF you think this might be you- then scale the difficulty level. And finally, the run: push the pace! Yes, despite the drunken sailor legs that will result from the squats and the speed of the turn. Those who cannot keep at a steady speed for 800 should try just 600. And for the orthopedically challenged (and perhaps the 5pm class in. the dark): Row 1000/800m or Bike 1.3/1.0 miles per cardio bout.

Father-daughter deadlifts last Saturday. Health and fitness Family Time!

Tuesday’s WOD at 7 and 9am, again at 4 and 5pm
3 rounds each for time:
800m run
20 pushups
15 front squats (45/30kg)
Rest as needed between rounds


Monday 201130 Triplet

Welcome back to a FULL 5 day week. Hope the long Thanksgiving Weekend was restful and filled with lots of leftovers. We are grateful to have you back at The Hut for another week of work. As we move into the final month of 2020 (can’t think of a single person who will be sad at saying good by to this year!) let’s stay active in our training AND make good decisions at the dinner table, so to speak. Notice that we have an “Intended Stimulus” for each workout that we do at the Hut… Take a few minutes today to set some intentions for yourself in other ways. Some suggestions include intentions relating to: balancing time commitments with work/family life, non-healthy food including sweets and alcohol, setting aside time for journaling and meditation, and finally… getting ahead of the holiday shopping to prevent the stress and overspending that happens with those last minute buying sprees!

Monday’s WOD at 6, 7, 9, 10am and again at 4 and 5pm
21-18-15-12-9-6-3 reps for time:
DB Snatch (50/35#)
Strict Sit-ups
Reverse step lunges

Intended Stimulus
Today, do you want to find a load on the dumbbell that allows you to go unbroken pretty much the entire time. That means that the pace is going to be dictated by how quick you choose to cycle through movements and how fast your transitions are. Take a look at the last three or four rounds… There aren’t a whole lot of reps there but there are a lot of transitions. So set up your station in a strategic way and get after it today!

Happy Thanksgiving Weekend!

We have morning classes on the schedule for Thursday, Friday, and Saturday- sign up on Mindbody to reserve your space. Come to class to find out the WOD! THANK YOU ALL!

Wednesday 201125 Push and Pull, HEAVY

Intended Stimulus
Pretty simple today! After a thorough warm-up and a long skill session on the push press, you’ll have five rounds to build up to as heavy as possible for five reps of push press and five reps of weighted pull ups. Each round will begin on the four minute mark and you should plan to add load every round. After your five push presses, rack the bar safely and take your time moving to your five weighted pull-ups. Remember, you have four minutes to complete these 10 repetitions. For those who cannot get five consecutive strict pull-ups, you will do eccentric lowers for sets of five at 3 to 5 seconds

Yoga con María at 6pm tonight via zooooooom

Wednesday’s WOD at 6, 7, 9, 10am and again at 4 and 5pm
Every 4:00 for 5 rounds AHAP:
5 Push Press
5 Weighted Pull-ups
Record all loads

Tuesday 201124 Triplet Each for Time

I looked at Earth’s moon through a REALLY high power telescope the other day. The craters, highlands, and maria right there filling up the entire view that I couldn’t see anything else. The features appeared so close that I got lost in the details of it all… sort of freaked me out, actually. It looked so close, that I felt like I could get lost in it- it felt like I could touch it. But when I reached out my arm, I simply bumped the scope and my friend had to reconfigure the entire set-up.

During that time, I just looked up at the sky and took in the rest of the view. The distance planets, stars, moons serving as a backdrop for the outlines of the trees and roofline. Occasional puffs of coastal fog obscuring the pitch black darkness of the sky. My eyes relaxed and felt more at ease looking at the entire scene.

When you look at the triplet below… allow yourself to take in the big picture. See the context of how today’s session fits in with the whole thing. With fitness across a lifespan. Go ahead and get freaked out about ONE HUNDRED double unders or the relatively heavy load OR high reps of the cleans or the struggle of the burpees or the jumps over the bar. This is just one more of those tough WODs. Only at difficult as you push against it. Knowing the entire time that the effect that you are looking for exists in the push.

Tuesday’s WOD at 7 and 9am, again at 4 and 5pm
Complete 4 rounds EACH for time of:
100 Double Unders
12 Power Cleans (60/45kg)
10 Burpee Over the Bar
-rest 2 minutes-

Intended Stimulus
Today we have 4 rounds each one as fast as possible. You’ll want to choose a volume of DUs (or singles) that takes no more than 90 seconds in the early rounds. Find a clean loading that allows for some touch and go reps, but NOT 10 unbroken, and then sprint those 10 burpees over the bar! Rest 2 minutes and then go again. Use your phone as a split timer today because after rounds 1 everyone will be responsible for their own re-start time 🙂

Monday 201123 DB+400

Welcome to Thanksgiving Week! We are grateful for all of you who consistently show up day after day and get the work done that we are prescribing for you and coaching you through. It seems a bit like most of us are going to be in and around Malibu over the week rather than doing much travel so we will be offering more classes this week than we ever have! The only cancellations this week are the Thursday and Friday afternoon class sessions. Otherwise, we are in for everything else. Yes that means we will be at The Hut on Thanksgiving Thursday for our regular 7 and 9am sessions! As usual, please sign up in advance.

Holiday Cookie making time is just around the corner!

Monday’s WOD at 6, 7, 9, 10am and again at 4 and 5pm
20 minute AMRAP:
400m Run
25 Goblet Squats (50/35#)
400m Run
25 Alt DB Snatch (50/35#)

Intended Stimulus
Pretty straight forward today! You’ll want a DB that allows you to get through the goblet squats and snatches in 1-3 sets. The running here is not the rest, it is intended that you use the clock to set a split time goal for each and every run. Bring a top watch if you want! Imaging your mile PR is 8:00. Today, you’ll set a goal of a 2:00 pace on your 400m runs.

Friday 201120 Wall Ball-n-Cals

Intended Stimulus
This one is going to be fun! Wall ball shots go down by 5 reps each round and the calorie row goes up by 5 reps each round. If you can get sets of 10 WBs at the Rx load, today is the day to give Rx a go! Quick transitions in and out of the rower are a must, especially in the early rounds. Just to be clear: Round 1 is 30 WB and 5 Cal Row. Round 2 is 25 WB and 10 Cal Row. You’re going to want to write this one out in your journal so you don’t get lost 😉

Blue Bottle flash-WOD in the “amphitheatre”- finished the AMRAP before even getting kicked out

Friday’s WOD at 7, 9, 10am and again at 4pm
For Time Complete:
Wall Ball Shots (20/14#)
Calorie Row
–or ski or bike!
Record time, scaling and any modifications

Thursday 201119 Five Rounder

The Intended Stimulus… is here today to ENSURE you read before class!
Today the goal is to be inverted for large chunks of time, and after round 1 you’ll be inverted with an elevated heart rate which will add to the challenge! You should choose a scaling for the HS hold that you CAN do for 1 minute. I’m not saying make it easy, but if you can only hold a handstand against the wall for 20 seconds when fresh, today is the day to maybe get inverted in the squat rack or pike on a box. After your one minute of HS hold you’ll do 12 burpees and 12 toes to bar, BUT if you had to kick down once, you’ll add 3 burpees. So, you’d end up doing 15 burpees and 12 toes to bar that round. On 3…2…1…GO it will be easy to know when a minute is up because everyone will be starting at the same time and the clock will read 1:00, but on round 2, for example, if I start my handstand at 2:55, I’ll need to hold until 3:55 without dropping to do no extra burpees. If I have to kick down, at 3:30 (25 seconds early) and don’t kick back up until 3:50, I still have 25 seconds to complete! Toes to bar should be able to be completed in 3 sets MAX! *** if you are outside- you might want to use your phone timer to keep track of your minute.

Another favorite from last year’s decathlon event… simpler times just sitting shoulder to shoulder.

Thursday’s WOD at 7 and 9am again at 4 and 5pm
5 rounds for time:
1 minute Handstand Hold*
12 Burpees
12 Toes to Bar
*= add 3 burpees to the set of 12 for each kick down or missed kick up!
Record time and scaling

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