Looks like a big event is coming up soon. No, I’m not talking about Election Day… I’m talking about an end to Daylight Savings Time. In less than 2 weeks we will have the return of the sunrises during that 6am hour and that means more of you attending the 6am class sessions on Mondays and Wednesdays! That also means a sunset as soon as the 5pm classes on Tuesday and Thursday begin! So choose your sunsets and sunrises carefully. OR avoid them entirely by attending the Mon-Wed-Friday 10am sessions. Light crowds and lots of instruction time!
Tuesday’s WOD at 7 and 9am, and again at 4 and 5pm
12 min of Overhead Squat skill development
7 min AMRAP
7 Overhead Squats (45/30kg)
14 Cal Row/Bike/Ski
It has been a while since we spent some dedicated time overhead squatting from the rack. Today, we’ll do it for technique, refining the movement pattern before adding load. The suggested rep scheme will be 5-5-3-3-3 gradually loading as directed by your coach. Then, you’ll make your bar lighter (yes, even if your last set was at or near Rx) and go for a near sprint AMRAP of 7 OHS and 14 cals on an erg. The goal is unbroken OHS for a few reasons: to hit the stimulus of a ‘sprint’ and because shooting for unbroken often slows us down and forces us to stabilize. Remember, midline stability is everything in the OHS, so breathe in and out at the top of the rep and brace through the dynamic portion.
Chandler is a sports medicine major in her second year of classes and she joined up with us just as she started at Pepperdine. In fact, she came and checked out the Hut with her dad even before school started on a trip to visit campus. Chandler hit the ground running! She is now also a student in SPME 440- the course that we teach from CrossFit Malibu- and will continue that course with an internship with us.
Regarding her beginnings at the Hut she says, “joining CrossFit Malibu was a light in the midst of darkness. The coaches and community instantly made me feel welcomed and accepted. They met me where I was, while setting up a positive space for me to improve.”
Chandler goes on to explain, “Battling a mental illness that debilitates me physically, I always struggled with my relationship with exercise. Time spent in the gym or exercising in any way was exhausting and depleting, yet I never felt like I could take a break. My relationship with myself translated to my exercise patterns. I worked out to prove that I was never enough – never fast enough, strong enough, nor “fit” enough. I worked myself into the ground only to experience no gain.
Learning how to train functionally, to specialize in not specializing, to rely on evidence, and to strive for general health and fitness changed my relationship with exercise and with myself. I now workout because I love my body for what it does for me and how it can adapt. I am motivated to show up to the Hut ready to grind so that I can strengthen my grit, practice and improve skills, address and tackle my weaknesses, challenge my limits, and train alongside the most impactful community.
CrossFit Malibu has become my home, and I am grateful for all the energy people have graciously poured into me to make me better physically, mentally, spiritually. Thanks for sharing your experience, strength and hope with us all, Chandler.
Monday’s WOD at 6, 7, 9, 10am and again at 4pm
Complete 4 rounds, EACH for time:
15 DB Walking Lunges (50/35#)
10 DB Hang Power Cleans (50/35#)
-rest as needed between rounds-
Today we push hard on each round to finish the work in as little time as possible. Yes, that means all out each round starting with round #1! The good news is you’ll be able (and will need to) rest at least a few minutes between rounds. The run should be a sprint, taking care as you exit and enter the yard, but a sprint 🙂 You’ll get right to the DBs (in the front rack position) for 15 walking lunges. These should go in 1 or 2 sets. They’ll be heavy, but not too heavy that you can’t at least get 10 without stopping! Lastly, you’ll keep those same DBs for a set of 10 DB hang power cleans which, again, should go in 2 sets MAX. Consider sticking with a 1 to 1 work rest ratio today (maybe leaning more to the rest side as the rounds tick by).
The CrossFit Games weekend is coming up beginning a week from today! Tune into CrossFit.com to link to watching as much of the Games live as well as delayed. On Saturday Oct 24th from 10am-noon PST watch competition LIVE on CBS!
Friday’s WOD at 7, 9, and 10am and again at 4pm
Every 90 seconds for 20 minutes:
3 Clean and Jerks (AHAP)
*start moderate and add load every other round
Today will eventually be a heavy day… but first, some technique work. Then loading begins at about a 65% of 1RM level, then adding about 5% on every other set (at the most!). Once you nail three reps and you feel right at the edge, you can keep it RIGHT THERE!
We had a heavy back squat day about a month prior to entering quarantine… so you might look back to Feb 11th’s 5×5 as a basis for today’s workout. Coming off of the quarantine in mid-July we did some heavy back squats for 12-9-6-3 reps on the 15th BUT that day’s programming was intended to bridge a period of “not-so-much-heavy” with a future of “heavy and getting heavier”… so today just might be the day that you feel and perform well on some heavy sets of 5. Perhaps even to rep out 5 for a PR! Coaches will be looking to push those who need the pushing, and to hold back those who need THAT form of assistance. That is what we do, so be open to the feedback.
Wednesday’s WOD at 6, 7, 9 and 10am, and again at 4pm
Post new 5RM
Today we shoot for a new 5RM back squat! The focus of the entire hour will be prepping the body to squat heavy for 5 reps. The specific warm-up will have squat specific technique work that will both activate the musculature and prep the nervous system for the tall task setting a new 5RM. After a few warm-up sets with an empty bar, you’ll start loading up your bar and doing sets of 5. Between the early sets you’ll rest about 3 full minutes and towards the last few sets you may find yourself resting 5 minutes! That is ok, in fact, it’s encouraged so that you give your body enough time to recover and then perform at a high level. After the warm-up sets on the empty bar you will end up doing 5 or 6 sets of 5, so set a goal and then backwards plan so you have a tangible path to your new PR!
Tuesday’s WOD at 7 and 9am, 4 and 5pm
For time complete:
MB Cleans (20/14#)
Toes to Bar
-rest 3 minutes-
post total time including rest
Today you’ll do 2 fairly short and sprint couplets (and then a little finisher). It’s always fun to have MB cleans in the workout. It also challenges us to maintain technique while pushing the pace. You’ll likely go unbroken on the MB cleans and then you want to find a TTB scaling that allows you to complete the set of 21 and 15 in 3 sets or fewer. Finish that couplet FAST, rest 3 minutes, and then hit a couplet of MB cleans and burpees even faster! Some things to remember on the MB clean: get to full hip extension BEFORE you shrug and pull under, and keep that ball from spinning (rotate your body around the ball).
A heavier and harder (?) version of the benchmark WOD, Cindy. Increasing the range of motion requirement on the pull ups, the relative difficulty level of the push up, and the loading of the squat all points to what COULD be perhaps a tougher version. But it is all about the way you treat that 200m run. If you slack off and try to find some rest and recuperation over that 200m distance, then you are most certainly decreasing the overall intensity of this one. But if you can manage to fight the urge to treat that one minute run more like a sprint… then you just might be able to keep the intensity level up. That creates an additional mental task today… keep the brain engaged and focused on pushing that pace!
Monday’s WOD at 7, 9, 10am and again at 4pm
20 min AMRAP:
5 Chest to Bar Pull-ups
10 Army Combat Push-ups
15 Goblet Squats (50/35# DB)
Record number of rounds and remaining repetitions
Today we have a Cindy variation that has more difficult movements for the 5-10-15, and also includes a 200m run in each round. This run will keep you from being able to get the high number of rounds that we usually shoot for in Cindy. That doesn’t mean that the run is a rest. In fact, it’s the opposite! The run needs to be pushed hard so that you can keep the intensity level up throughout the entire 20 minutes. Pull-ups should mostly go unbroken. Two sets or fewer for the push-ups for the majority of the workout and unbroken goblet squats, at least for a while, would be the ideal scaling. Have fun and push hard for 20!
Friday’s WOD at 7, 9, and 10am and again at 4pm
12 minutes AMRAP:
8 Goblet Reverse Step Lunges (50/35#)
6 Toes to Bar
4 Box Jumps (30/24″)
Today you’re going to shoot for a lot of rounds… A LOT! These rounds are short and, at least for the majority of the 12 minutes, should go unbroken. You’ll want to find a TTB scaling that allows unbroken sets and , though the box is higher than normal, it just still be something that you can do 4 reps in a row without much hesitation. You’ll do the goblet reverse step lunge with a single DB. On these, ensure that you’re not pile driving your back knee into the ground, but the knee should touch the ground with back knee at 90 degrees. Step far enough back that your front knee stays behind the toes on that same leg. Find a blistering pace and hold it!
Record heaviest load for each movement
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