Elle gets a perfect neutral spine during a set of sumo deadlifts
Workout of the Day: 15 minutes of dedicated L-sit and inversion drills and practice (bars, rings, parallettes, boxes, wall, freestanding) ending with 3 max duration attempts and athletes L-sit of choice -then- For time complete: 50 Double Unders 15 HSPU 40 Double Unders 12 HSPU 30 Double Unders 9 HSPU 20 Double Unders 6 HSPU 10 Double Unders 3 HSPU post finish time and any scaling, and post longest L-sit and the variation/scaling in notes
We’ll miss you Scott! Best of luck in Carpinteria and visit often!
Workout of the day: Thruster (volume sets) 5-5-5-5-5* *3-5 Strict L Pull-ups between all sets, including warm-ups post loading used post pull-up variation in notes
The Clean and Jerk Specialty Series starts this Wednesday, August 3rd, at 6pm. There are still a few slots available for this 4-week series. Sign up by texting a coach or by writing your name on the chalk board in the big room of The Hut!
If you cannot make these specialty series, or prefer even more direct attention, we are offering a 5-pack of 1-on-1 training sessions focused on Olympic Weightlifting skill development. These sessions are an incredible opportunity to dive deep into the Clean-and-Jerk and Snatch in a 1-on-1 setting. Talk to a coach for more information!
Nick, Jen, and Nate stay rigid during their DB Turkish Sit-ups!
10 minute AMRAP: 10 DB Hang Power Cleans (70/45#) 10 Deficit Push-ups (Hands on DBs) post completed rounds + reps and any scaling compare to 210818
Intended Stimulus Talk about intensity with this classic pull+push! 🙂 Your DBs should be heavy here. Not so heavy that you have to break up the 10 reps from the start, but heavy enough that you want to, and might even need to break them up after a few rounds. 10 minutes is going to feel like a LONG time today, so have a plan on the push-ups that allows you to keep accumulating reps without getting to failure too early. Shoot for 1 round every 60-90 seconds and hang on till the end! Check your “compare to” score before starting and set a PR!
No classes at The Hut this morning (July 30th). Instead, meet us at the Trancas end of Zuma at 8:30am for a beach workout followed by fun in the sun, sand, and surf!
Dr Jo drills “fast elbows, land in a quarter squat”, Bigs looks on
5 rounds for quality AND load on the 5 minute mark: 10 Front Rack Lunges (AHAP, unbroken, off the rack) 10 Deficit RDLs (same load as lunges, feet on 20kg) 1:00 Low Plank -rest 2:00- post loading and any scaling
Tianna goes down in band thickness as she continues to drill the gymnastics kip. Nice work!!
Every 3 minutes for 6 rounds: 5 Power Cleans (~70% 1RM) 10 Strict Sit-ups max rep double unders to the 90 second mark post total double unders completed and post load used in notes
This Saturday, July 30th, we will be having a beach workout at the Trancas end of Zuma starting at 8:30am. Bring games, boards, etc. as we’ll hang out at the beach afterwards. There will be no classes at The Hut this day, so plan on making it to the beach! Park at the first available street parking after the Trancas end constriction when going east on PCH, or park in the lot ALL the way down!
On a 20:00 Running Clock AMRAP 8: Buy in 600m Run 12 Handstand Push-ups 9 Burpee Box Jumps
-rest 4:00-
AMRAP 8: Buy in 600m Run 12 Pull-ups 9 Burpee Box Jumps post rounds + reps completed in each AMRAP and any scaling
The next CFM Specialty Series is fast approaching, and it’s a deep dive into Olympic Weightlifting!
The upcoming two weightlifting series are designed to build competence and confidence in the clean and jerk and snatch. We will take a deep dive into the mechanics, coordination, and power needed to execute efficient and explosive Olympic lifts. Athletes will refine their technique through drills, progressions, and complexes so they can learn how to bring their olympic lifts to the next level, and feel confident doing so.
Each of the two Olympic lifts will have their own 4-week series. The clean and jerk series will be Wednesday nights at 6:00pm from August 3 – August 24, immediately followed by the snatch series from August 31 – September 21. Cost is $100 per 4-week series. There are 10 slots available in each series. Reserve your slot by putting your name up on the chalk board at The Hut, or let a coach know. These are going to be 2 series that you DO NOT want to miss!
If you cannot make these specialty series, or prefer even more direct attention, we are offering a 5-pack of 1-on-1 training sessions focused on Olympic Weightlifting skill development. These sessions are an incredible opportunity to dive deep into the Clean-and-Jerk and Snatch in a 1-on-1 setting. Talk to a coach for more information!
Sign up for the specialty series and get beach day details, all on The Hut chalkboard!
For time complete: 35 Alt DB Snatch (50/35#) 200m Run 30 Alt DB Snatch 200m Run 25 Alt DB Snatch 200m Run 20 Alt DB Snatch 200m Run 15 Alt DB Snatch 200m Run post finish time and any scaling
Tonight, July 25th, we will host a Hut mobility session at 6:00pm in place of Yoga. Get ready for some rollers, bands, and lacrosse balls with Becca! (This will NOT be on ZOOM). Yoga resumes in person an on ZOOM August 1st.
This Saturday, July 30th, we will be having a beach workout at the Trancas end of Zuma starting at 8:30am. Bring games, boards, etc. as we’ll hang out at the beach afterwards. There will be no classes at The Hut this day, so plan on making it to the beach! Come for the workout at 8:30, come at 9:30 for the beach day, or come for both!
1-3-5 CrossFit Total Shoulder Press 1-1-1-1 Back Squat 3-3-3-3 Deadlift 5-5-5-5 Post cumulative load AND heaviest load for each movement in the appropriate section in SugarWOD. Post PRs to the PR board! Compare to: 210412
Intended Stimulus After warming up each movement and getting some loading in the process, you’ll take some load off your bar and begin your first set of Shoulder Press. The goal is to get to a heavy 1 rep shoulder press. Remember, utilize the 1.25kg (and other small change plates) if needed! There will be a strict 10 minute cut off for each movement. So, rest about 2 minutes between sets and after 4-5 attempts at shoulder press, move on to the back squat. Again, there is a strict 10 minute cut off here. The goal is to build to a heavy set of 3 back squat. After 10 minutes (and 4 or so sets), put your bar on the ground and do it all over again for a 5 rep deadlift. Record your cumulative total for your 3 heaviest lifts (1 per movement) as well as the heaviest for each movement in SugarWOD. There is a place to enter the cumulative total first, then you will find the movement specific places to log load.
We have 3 very important announcements for you, CFM family:
1) We are very excited to announce our next CFM Specialty Series… Olympic Weightlifting!
The upcoming two weightlifting series are designed to build competence and confidence in the clean and jerk and snatch. We will take a deep dive into the mechanics, coordination, and power needed to execute efficient and explosive Olympic lifts. Athletes will refine their technique through drills, progressions, and complexes so they can learn how to bring their olympic lifts to the next level, and feel confident doing so.
Each of the two Olympic lifts will have their own 4-week series. The clean and jerk series will be Wednesday nights at 6:00pm from August 3 – August 24, immediately followed by the snatch series from August 31 – September 21. Cost is $100 per 4-week series. There are 10 slots available in each series. Reserve your slot by putting your name up on the chalk board at The Hut, or let a coach know. These are going to be 2 series that you DO NOT want to miss!
If you cannot make these specialty series, or prefer even more direct attention, we are offering a 5-pack of 1-on-1 training sessions focused on Olympic Weightlifting skill development. These sessions are an incredible opportunity to dive deep into the Clean-and-Jerk and Snatch in a 1-on-1 setting. Talk to a coach for more information!
2) Mark your calendars CFM family! Saturday, July 30th, we will be having a beach workout at the Trancas end of Zuma starting at 8:30am. Bring games, boards, etc. as we’ll hang out at the beach afterwards. There will be no classes at The Hut this day, so plan on making it to the beach!
3) Next Monday, July 25th, we will host a Hut mobility session at 6:00pm in place of Yoga. Get ready for some rollers, bands, and lacrosse balls with Becca!
The single arm KB goblet squats proved to be a very tough anti-rotation test!
Hang Squat Snatch 3-3-3-3-3-3-3 post loading and any scaling
Your progress tracker and results recorder. View today’s workout and see the scoreboard.
