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Friday 200807 Push and Pull AMRAP Series

Welcome to (back) CrossFit Malibu:
Dane has joined us after listening to Jenny’s stories of CrossFit Malibu for the past year or so! And it is great to have Jenny rejoin us as well after doing LOTS of ZOOM sessions from her backyard and living room with her daughter Aria. Kristin Kiefer’s daughter Brita finished Elements and has started group classes this past week. She is the 3rd (I think!) of the 4 Kiefer girls. Joe (pictured below) and his older brother Jake trained with us 3 summers ago as they got back in shape for fall sports at Harvard-Westlake. Joe will play baseball there for his final year and Jake starts his second year at USC. It’s great to have Laura back from Central CA… no longer the central valley but the central coast. She starts back up at virtual Pepperdine next week but is happily doing so from Malibu (very smart!). Welcome back to Thib Sandra and Romane who just returned from France… just as we said Bon Voyage to Eric and Joanna who just set sail for the Pyrenees this week.

CrossFit Malibu, Virtually- ZOOM Class Session at 9am

Friday’s WOD at 7, 9, 10am and again at 4pm
5 min AMRAP:
12 Push Press (50/35kg)
9 Pull-ups
-rest 2 minutes-
4 min AMRAP:
9 Push Press (60/42.5kg)
9 Pull-ups
-rest 2 minutes-
3 min AMRAP:
6 Push Press (70/50kg)
9 Pull-ups

Record total number of push press and pull ups for EACH of the 3 blocks of AMRAP

Intended Stimulus
Push, pull, push, pull. Today, we have 3 short AMRAPS. In fact, each AMRAP is shorter than the previous one. So, have a plan on how to break up your 9 kipping pull-ups per round and try to go unbroken on the push press. Hit each AMRAP with the goal of getting as many reps as possible in THAT AMRAP. The push press gets heavier each round, but reps decrease and unbroken remains the goal. **these barbells are from the ground, no rack!**
 
General Warm-up
Start off with an 800m run. When you get back to the hut, pull down the rings in your station and get in 10 ring rows. Lay flat on your back and get in a set of t-crossovers and then a long hold in the bottom of your squat. Walk out into plank and work through 10 push-up down dogs, emphasis on the down dog! Do 10 more ring rows and then find a bar for some scapular pull-ups.
 
Specific Warm-up
Work through 3 sets of 3-5 tight kip swings and then a pull-up. This can be done with a band if needed. Work on keeping tension throughout the entire “superman” phase. Grab an empty barbell for a set of DL, Hang Cleans, and Then 10 strict presses. Add some load and get in 5 push-presses. Over the next few minutes, build in load and do reps at each of the 3 loads you will use for the workout today.
 
Workout Notes
Before the workout starts, get your station nice and organized so your weight changes are easy, but also so that the change plates aren’t even close to where you may drop your barbell! Be in control of you bar at all times… and if you have a lot of metal change, 5kg or training plates- please do NOT drop barbells unless it is an emergency. The push presses get heavier each AMRAP, but the number of reps decreases, so shoot for unbroken sets and make sure they don’t turn into push jerks as you fatigue! On the pull-ups, think long term, and break them into sets where all you need is a SHORT rest to be able to get back on the bar and do more.
 
Finish
Finish with child’s pose on a box to stretch lats and some forearm massaging.

Thursday 200806 “Kelly Lite”

Attend the workout today during the 7, 9am or 4pm class session (or via ZOOM at 9am) and then come back virtually at 6pm for a Yoga with Maria session #15– a joint venture of CrossFit Malibu and Autumo CrossFit. Thanks for doing it Maria!
Thursday’s WOD at 7, 9am and again at 4pm (Yoga ZOOM at 6pm)
“Kelly-lite”
3 rounds for time:
400m Run
30 Box Jumps (24/20″)
30 Wallball Shots (20/14#)
Intended Stimulus
Today we take a classic benchmark workout and decrease the volume, hopefully allowing you to push through each of the 3 rounds faster than if there were 5! Each round takes roughly 5-6 minutes, so it’s still not a ‘short’ workout, but let’s try to push the running rather than using it as recovery. Then, small quick sets to get through the 30 Box Jumps and 30 WB Shots. As always, be careful running in and out of the yard please.
General Warm-up
Go for that 400m run. Check out the traffic patterns. Look for any construction. Notice the blind corners and be safe each time you go out in the workout, even when you’re running fast! Get in 10 air squats and 10 good mornings. Grab a WB for some DL, Front Squats, and then some MB Cleans. The coach will go through a few steps to get these down. Just for fun, get in a set of 5-10 candle sticks with the WB 🙂
Specific Warm-up
Jog a lap around the hut adding in some skipping and surging. Back to the MB for 5 WB Shots. Step on your box 5 times on each leg. Do 5 more WB Shots and then 5 Box Jumps. Do 5 more WB Shots and 5 more jumps.
Workout Notes
You need to be able to get the 30 WB Shots in 3-4 sets so choose load and target height accordingly. If you’re at an outside station, the coach will direct you to where to toss. Be steady with the pace on the box jumps. 30 is a lot and constant movement is better than rushing and resting on these. Step-ups can be a scaling if lowering the box height and jumping isn’t working for you.
Finish
Finish with a walking lap around the hut and then get in 1 min couch stretch on each leg. Get your station nice and clean because this is sure to be a sweaty one!

Wednesday 200805 Row row Row row

It is a family affair... the family extends to friends and neighbors, coworkers and community members.Thanks for always recommending our program to people you care about. Your referrals extend the possibility of better health and wellness to the important people in our lives- and that what, in turn, makes this such a healthy place to be. A group of people who come from all over that place with vast differences who agree that thrusters and pull ups, deadlifts and sprints can bring us all together. Thanks for making the Hut the place that it is.

CrossFit Malibu, Virtually- ZOOM Class Session at 9am

After a decade of setting a good example training with us, Kristin’s daughter Brita joins us at the Hut.

Wednesday’s WOD at 7, 9, 10am and again at 4pm
On a Running Clock:
On minute 0:00 row 1000m for time
On minute 8:00 row 750m for time
On minute 14:00 row 500m for time
On minute 18:00 row 250m for time
Record row time for each split

Intended Stimulus
If you have been around The Hut for any length of time you can probably guess the goal of today’s workout. It is the classic “I can just do this at home” workout, but the truth is that to get the true stimulus you need to be getting pushed by others, in person or on zoom. SO make it a point to show up! Row each distance for time. Give each distance everything you have.

General Warm-up
Row for 2 minutes at a moderate pace. Experiment with what you think you’ll be able to hold for roughly 4 minutes (about what 1k will take you). Get off the rower and get in 10 t-crossovers, 10 good mornings, and 10 squats. Walk out into plank and after holding it for a minute, get in a nice long down dog. 10 more squats and some leg swings will round out the general warm-up.

Specific Warm-up
Grab a KB for a set of DL, and SDHP. Focus on the drive through the heel and the pop of the hips. Notice the core to extremity pattern here. It is the same as on the rower! Go for a few racing starts before getting in a hard 250m. Rest a few minutes and mentally prepare for what is to come. Enjoy!

Workout Notes
Today is roughly a 1:1 work:rest ratio, so each row needs to pushed as hard as possible. Cheer each other on and dig deep! Bike distances are 1.3mi/1.0mi/0.6mi/0.3mi. Ski distances are 900m/675m/450m/225m.

Finish
Finish with a 400m walk out to the stop sign and back before thoroughly cleaning your rower and the ground underneath!

Tuesday 200804 Cleans and TTB

For some reason in the early days of CrossFit, the training methodology was synonymous with brutal workouts for Navy SEALs that would result in bleeding hands and post-exercise soreness that lasts for a week. The notion that CrossFit could be done for the purpose of general health and fitness was often discredited by many when they watched the CrossFit Games only to decide that “I could never do that.”  But if you ask anyone who has had a “personal CrossFit conversion event”… they would tell you that CrossFit might not be for everyone, but it IS for ANYONE.

In fact check out the results of this quick GOOGLE SEARCH of the phrase “CrossFit grandmothers”

Now tell me that YOU (or someone you know) can’t or shouldn’t do CrossFit. I rest my case.

CrossFit Malibu, Virtually- ZOOM Class Session at 9am

Thib celebrates his return to the Hut with a workout on the “back porch” with the coaches.

Tuesday’s WOD at 7 and 9am, again at 4pm
Every 3 minutes for 8 rounds:
3 Power Cleans (AHAP)
Max rep Strict Toes to Bar to the :90 mark
Record number of cleans at heaviest load AND total TTB

Intended Stimulus
Much like yesterday, today we also have a powerful hip opening movement paired with a strict hip closing movement. The similarities end there! Today, the goal is to get to a very heavy power clean, around 85% 1RM, that you’ll do 3 times each round. Dropping from the top each rep should be necessary! After the 3rd power clean, you’ll head to the pull-up bar for max rep QUALITY strict toes to bar until the 90 second mark. You’ll rest 90 seconds and start again.

General Warm-up
After a 400m run, get in some air squats and hanging from the bar. Alternate a few rounds here adding in scapular pull-ups. Then, go for 10 PVC pass throughs and 10 PVC good-mornings. Get 10 broad jumps and 10 sit-ups.

Specific Warm-up
Grab a barbell and go through basic barbell warm-up 2 times, 5 reps each movement. Then we will cover some coach led Burgener warm-up specific to the clean. We’ll then spend the next 10-12 minutes getting to our working weight for the workout doing 3 or so single power cleans at a given load before adding. Mix in some strict toes to bar and we’re ready to go.

Workout Notes
Take your time building up in load on the cleans. You want to make sure the loading is heavy enough to feel the stimulus. Some scaling options for the strict toes to bar include strict knees to chest, strict knees to above parallel, and even a dragon flag sit-up or toes to rig.

Finish
Get in a 90 second pigeon pose on each leg before getting in some cobra or up-dog.

Monday 200803 Open, Jump, Close

Kayak, skim, boogie, SUP and surf are THE perfect activities any day… but Sunday in the Surf at Zuma with CROSSFIT MALIBU is THE way to go. The proof is that not a single picture was taken all day! As we get ready to hop back into the work week and soon to begin the school year with more ZOOM on the horizon… we will all be back online soon… but the weekend was made to be outdoors and in the sun (or at least the June gloom). #gooutsideandplay

Monday‘s WOD at 7, 9, 10am and again at 4pm
For Time Complete:
42 KB Swing (24/18kg USA)
21 Burpee w/ Lateral Jump Over Abmat
21 Strict Abmat Sit-up
30 KB Swing
15 Burpee w/ Lateral Jump Over Abmat
15 Strict Abmat Sit-up
18 KB Swing
9 Burpee w/ Lateral Jump Over Abmat
9 Strict Abmat Sit-up
Record time, load, and scaling

Intended Stimulus
Today we have a fast and furious triplet of KB Swings, Burpee w/ lateral jump over abmat, and strict sit-up. From the get go, push the pace hard. Break up the swings into as few sets as possible and fly through the burpees! This in one to redline on 🙂
General Warm-up
Simon shuffle for a minute before moving into 10 push-up down dogs, 10 air squats, 10 lunges, and 10 long legged sit-ups. Go for 10 t-crossovers and then 10 more sit-ups. Simon shuffle for another minute and then lizard lunge for a minute each side.
Specific Warm-up
Grab a KB and go for 10 deadlifts and then 10 jumping squats. On the same KB, go for 10 russian swings, dismount, and then do 10 USA swings. Get in a set of 10 strict sit-ups and then 5 burpess with a lateral jump OVER your abmat. Get a heavier KB for a set of 10 russian swings and 10 USA swings.
Workout Notes
Choose a KB that allows you to get big sets, but not so light that it all goes unbroken… unless it’s Rx! On the burpees over the abmat make sure you jump laterally over the center of the abmat. From the beginning push the pace and before you know it you’ll be yelling “time!”
Finish
Finish with some supine figure four and some childs pose, walking the hands side to side to get into the lats.

Weekend Events

Saturday WODs at 8am and 9am
-then-
Sunday in the Surf and Sand Outing is this coming Sunday!
time: approximately 7am-1pm
location: Trancas end of Zuma Beach between lifeguard towers 14-16
(Look for Mike’s big grey van in the beach lot… precise location not exactly known as yet)
bring: any and every beach toy and piece of water equipment… boogie, surf, and SUP boards, fins, snorkels & masks, wetsuits, kayaks, skimboards and anything you might want to use/loan out. Food… or walk over to Starbucks or Vintage at some point.
park: on PCH where it is free but seems to be increasingly tough to find after 9am on weekends… or in the pay-parking lot entrance at Busch Drive. Perhaps walk over from the Vintage Market lot- anything you need to buy for the ocean can be found at Drill which opens at 10am.
to do: Hang out and do beach stuff- surf, swim, skim, paddle…and at some point in the morning we will venture off west past Victoria Point towards Sea Level for some basic paddling instruction and fun. There are not any scheduled events. It starts when YOU get there, and ends when YOU leave.
***our previously scheduled Westbound Downwinder Flotilla will happen later in the summer/ early fall***

Friday 200731 Max Reps 5 Moves

Sunday in the Surf and Sand Outing is this coming Sunday!
time: approximately 7am-1pm
location: Trancas end of Zuma Beach between lifeguard towers 14-16
(Look for Mike’s big grey van in the beach lot… precise location not exactly known as yet)
bring: any and every beach toy and piece of water equipment… boogie, surf, and SUP boards, fins, snorkels & masks, wetsuits, kayaks, skimboards and anything you might want to use/loan out. Food… or walk over to Starbucks or Vintage at some point.
park: on PCH where it is free but seems to be increasingly tough to find after 9am on weekends… or in the pay-parking lot entrance at Busch Drive. Perhaps walk over from the Vintage Market lot- anything you need to buy for the ocean can be found at Drill which opens at 10am.
to do: Hang out and do beach stuff- surf, swim, skim, paddle…and at some point in the morning we will venture off west past Victoria Point towards Sea Level for some basic paddling instruction and fun. There are not any scheduled events. It starts when YOU get there, and ends when YOU leave.
***our previously scheduled Westbound Downwinder Flotilla will happen later in the summer/ early fall***

CrossFit Malibu, Virtually- ZOOM Class Session at 9am

Friday’s WOD at 7 and 9am, and again at 4pm
3 Rounds For Max Reps, 1 minute at each movement:
Goblet Reverse Step Lunges (32/24kg)
Push-ups
Russian KB Swings (32/24kg)
Supine Ring Rows
Goblet Squats (32/24kg)
-2 min rest-
Record total number of reps for each movement

Intended Stimulus
Today we have a Fight Gone Bad style workout using alternating between a weightlifting movement (all loaded with the same KB) and a bodyweight movement. For one minute at each minute you’ll Goblet Reverse Step Lunge, Push-up, Russian KB Swing, Supine Ring Row, and Goblet Squat. After that 5 minute set of work you will rest for 2 minutes instead of the normal 1 minute rest on FGB. The goal here is simple… max reps!

General Warm-up
Start with a class crossfit warmup. 3 rounds of 10 air squats, 10 ring rows, 10 lizard lunges, 10 pvc good mornings. Then move through some spinal twists and some push-up down-dogs.

Specific Warm-up
Grab a KB and do some DL, Russian Swings, Goblet , Squats and Lunges. Get a heavier one and do the same. Do a set of 5-7 supine ring rows (Rx is the table top style), and 5-7 perfect push-ups. We are ready to go!

Workout Notes
You need to use the same KB for all 3 loaded movements today, so make sure you pick one that allows you to move through large sets, but if you’re going the entire minute without setting it down it is too light. Keep yourself from getting sloppy on the push-ups and ring rows.. tension in the midline is key!

Finish
Go for a long pigeon pose and then some foam rolling of the glutes. Lastly, do 10 scorpions and we’ll see you on Saturday for the beach day!

Thursday 200730 4 Round Triplet

Our CrossFit Malibu athletes have experienced increases in fitness across a broad variety of categories: More cardiovascular endurance and stamina  helps get more mileage on the mountain bike and longer surf sessions when the south swells hit. Increased strength and power  helps on the tennis court and soccer field. Enhanced balance and coordination that makes stand up paddling and yoga sessions more pleasant. But really… most of our athletes  say that their boost of fitness helps them achieve MOST in the game of life. Daily activities become less cumbersome, better sleep leads to more sustained energy throughout the day, and improved nutrition comes as a result of a renewed philosophy of: “why screw up my fueling when everything has been going SO RIGHT?!”

Everything helps everything. It becomes the “success to the successful” feedback loop.

CrossFit Malibu athletes start out their training at the Hut with one-on-one coaching within our Elements Series: a block of 5, one-hour training sessions that familiarize the newcomer (regardless of fitness or experience level) with our system of training and our coaching/teaching style. These individualized programs give our coaches a good perspective on their goals as well identifying areas of strength and weaknesses: and everyone has some of each. Most newcomers decide to do more Elements training before moving on to group class training. In many cases they decide to join group classes AND continue with individualized training a couple of days per week or per month. Some decide that they like the personal attention of sticking with individual sessions only. There are many ways to do it… and the ONLY RIGHT WAY is the way it works for YOU. Come do the Elements Series, join us for group classes, keep learning and improving with individual/private training. Get to the point where Everything helps everything.

Joanna has overcome some obstacles since starting with us… however, pull ups, squats and heavy deadlifts are NOT among them… not any more!

Thursday’s WOD at 7 and 9am, and again at 4pm
4 rounds for time of:
400m Run
15 Toes to Bar
10 DB Burpee + Power Clean (50/35#)
Record time, load, and scaling

Intended Stimulus
Today we have a classic triplet that will be on the longer side. Run HARD on each 400, break up (or scale) the TTB to something that is completable in 3 sets or fewer, and then pace your way through 10 unbroken DB Burpee + Power Cleans.

General Warm-up
We will get in a minute of simon shuffle before getting in 3 rounds of 10 air squats, 5 push-ups, and 10 lizard lunges. Go out on a 400m run and notice the traffic pattern. Please be aware and cautions entering and exiting the yard each time you run.

Specific Warm-up
Come back in and hang from your bar before getting in a set of 10 knees to chest. Head over to a set of DBs and get in 10 DL, 8 Hang Cleans, 6 Front Squats, and 4 Presses. Go heavier for a set of 5 reps each. Go a bit heavier for 5 DB Power Cleans. Get back on the pull-up bar for 5-7 TTB or another set of kipping knees to chest or toes as high as possible. Last thing to do is practice the DB Burpee + Power Clean.

Workout Notes
Run fast each time. This is not where you rest today! Do your TTB in smart sets that are likely broken up early. Lastly, on the DB Burpee + Power Clean make sure you get your chest to the ground before jumping your feet either between or outside your DBs with a NEUTRAL SPINE before executing the power clean.

Finish
Wrap things up with some child’s pose to stretch the lats and then set of spinal twists.

Wednesday 200729 AMQRAP

Laurie started training at CrossFit Malibu about a year after we opened and joined one of the On-Ramp classes to prepare her for the larger group training sessions. Little did she know that this type of general fitness regimen would prepare her for high level athletic accomplishments. She had been active her whole life and typically chose yoga, hiking, and volleyball as her main types of physical activity. Read more about her background IN THIS ARTICLE and watch her tell part of her story in THIS VIDEO. Better yet- come train with Laurie at Hut… she has other “older adults” will show you that well into your 50’s, 60’s, and 70’s, you can continue to become strong… perhaps even more so than when you were younger!

CrossFit Malibu, Virtually- ZOOM Class Session at 9am

Laurie gets in her wall ball shots during yesterday’s WB/DU/WB chipper.

Wednesday’s WOD at 7, 9, and 10am and again at 4pm
20 minutes for quality:
2 right /2 left Turkish Get Ups (AHAP)
3 Weighted Pull-ups (AHAP)
4 Box Jumps (ATAP)
*Increase load, load, and height as needed during the 20 minutes

Intended Stimulus
Intentional movement is the name of the game today. Notice that there is only a time limit, not an AMRAP. So, for 20 minutes you will work through the movements with intentionality. TGU-ing heavy, and precise. Pulling up heavy, and with full ROM from the hollow position. Jumping high, landing with precision. You can add load and height as the workout goes on, rest as needed to keep up the perfect movement.

General Warm-up
Get in a 400m run  before laying on the ground for 10 spinal twists and 10 TGU ‘bridge ups”. Work through 10 ring rows and 10 assisted dips. Pull out your box and go for 10 step-ups.

Specific Warm-up
Head over to a light KB or DB for 10 windmills on each side. With that same load, get in 3 top-to-bottom TGUs on each side. Get a set of strict pull-ups or eccentric lowers. Jump on your box. Make it taller and jump some more.

Workout Notes
As the workout goes on, you will add load to the TGU and Weighted Pull-up, and add height to the box jump until you find the perfect challenge (having to think through each and every rep to hold good technique is a good place to stay). For those of you who do not yet have strict pull-ups, 5 eccentric lowers on a 5 count each round is your scaling.

Finish
Finish with some yoga flow. From down dog, to lizard lunge, to up dog, to childs pose. Try to do it all with nasal breathing.

Tuesday 200728 Thrusters + Chipper

Some of you have noticed that we are not posting all athletes’ scores to our chalkboards regularly and leaving them up for a week… like we have done for the past 10.5 years. We decided on this to discourage everyone from strolling around the Hut. Trying to do what we can to keep people within their given station- writing scores up in the front room would make those scores available to only 2 people per class… so it was decided to stop the scoreboard for now.

NOW… that doesn’t in any way mean that we have changed our opinion on the importance of tracking workouts. In fact, just yesterday- Dr Jo and Dr Deb both had “compare to” scores from over 3 years ago and both of them set PRs… congrats… they have shown that they still are improving their fitness over their decade-long CrossFit journeys! This is the type of tangible evidence that is so great to have to prove that our training is STILL making us better.

So- keep bringing your journals to every class session. Write down all details of a given workout. IT is possible that you will repeat it again it in the future. I also believe that the mere action of recording something on paper- like the habit of journaling- is an act of reflection that  serves a greater purpose (that is a longer blogpost for another day!)

CrossFit Malibu, Virtually- ZOOM Class Session at 9am

Maria diligently records all data from a recent workout so she can track progress over time. 

Tuesday’s WOD at 7 and 9am, again at 4pm
Thruster (Build to a moderately heavy set of 7)
7-7-7-7
-then-
For Time Complete:
50 Wall Ball Shots (20/14#)
150 Double Unders
50 Wall Ball Shots
Record thruster load, WOD time and scaling

Intended Stimulus
Today the goal is to build to a moderately heavy thruster to ‘pre-load’ for our 100 wallball shots. The loading of the barbell should feel heavy, but there should be no chance of you missing, even the 6th or 7th rep! You’ll build up with a few warm-up sets and then get in 4 more building sets of 7 reps. If the weight feels heavy after 2 sets, then do the last 2 at the same load. The metcon is intended to go quickly. Think sets of 10 or so on the WBs with very short rests.

General Warm-up
After a minute of simon shuffle, drop into 10 slow air squats. Then let’s move through our standard hip mobility circuit… lizard lunge, pigeon, hamstring stretch, before getting in a set of 10 push-up down-dogs. On to the jump rope for a set of 50 singles and then a set of double unders. Grab a WB for a set of DL, then DL + shrug, then 10 shrug + pull unders, then 10 MB Cleans.

Specific Warm-up
Move over to the barbell for a 8 rep version of basic barbell. On your second time through basic barbell, combine the front squats and presses into 8 thrusters. Go for 2 warm-up sets of 5 before starting your sets of 7.

Workout Notes
The thrusters are a chance to work through some technique practice under moderate loading, so listen to cues and become more proficient at both squatting and pressing! On the WB-DU-WB, challenge yourself with some larger sets than usual and keep the rest bouts SHORT! Modify volume of double unders to something that you can do in under 3 minutes, or go for 450 (3x) singles.

Finish
Finish up with some calf massaging/stretching as well as a nice long pigeon or supine figure four on each side.

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