WORKOUT OF THE DAY

Monday 200601 Chipper For Time

CrossFit Malibu, Virtually- Recorded Class Session

CrossFit Malibu, Virtually- 4pm ZOOM Class Session

For time, complete:
25 bar dips
25 strict pull ups
50 push ups
75 goblet squats- 24/18kg
100 American KB swings- 24/18kg
200 double unders

Intended Stimulus
USUALLY when you see the pull up, push up, squat, and swings in a chipper of this rep scheme- we are trying to go unbroken. Remember the “Unbroken” WOD? Well, this is similar- with the addition of some dips and double unders to cap the workout. In the past we have done this in a couple different ways: in 4 minute blocks as unbroken as possible, and in 7 minute blocks- with the EVENTUAL goal of being able to complete EACH BLOCK unbroken, strict, and without any alteration in pace. Essentially, taking CONTROL over each movement. However, we are going at it TODAY as a chipper, for time. Still, in the same vein as “Unbroken”… keep your movement in check!. IN the near future, we will see this one back on the docket- again, as an unbroken goal.

General Warm Up
200m run, 100 single unders and then 10 reps each of: sit ups, burpees, and air squats. Then a PVC focus for some windmills, around the worlds, and some overhead squats.

Specific Warm Up
We will spend about a minute or so on each movement- going over range of motion, scaling, and substitutions. We will do a few reps, then break down the ROM with a few slo-mo reps. Sample scaling options
bar dips- parallettes or boxes/chairs
strict pull ups- ring rows, bent over rows. Like last Saturday… double DB single are bent over rows.
push ups- training push ups or inclined on a box or bench
goblet squats- lighter load
American KB swings- Russian swings or simple deadlifts
double unders- double penguin taps or single unders- or plate jumps

Workout Notes
Treat this as a training workout rather than a test workout. The idea is to keep a good pace but be even MORE focused on good, strict mechanics than usual. Be in control of your body. Still go for some big sets like in the unbroken version- just not completely unbroken- as that will slow down your time a bit.

Finish
Walk 200m, run 200m (use your 400m course)- then go listen to this LIVE concert:

Sunday YOGA

Yoga with Maria- Recorded Sunday, Session X!

Saturday 200530 3rNft

CrossFit Malibu, Virtually- 9am ZOOM Class Session

Friday 200529 Five Kay!

CrossFit Malibu, Virtually- 9am ZOOM Class Session

For time:
Run a 5k or,
Row a 5k or,
Ski a 5k or,
Assault bike 7.6 miles
Post results to your group

Intended Stimulus
A 20-25 minute sustained PUSH. This should really NOT be low intensity, steady state cardio. IT SHOULD be one continuous hard-paced grind. If you row or ski or bike… your brain should be so focused on breathing and pace that listening to a podcast would be next to impossible (which implies that watching a seinfeld episode wouldn’t work either- shucks!) Find a pace that you can keep for a mile but would be tough to go for 2 miles. And THEN go for three!

Warm Up
We will do some running drills together after some general warm up (GWU). For your GWU, think: jump rope, burpees, air squats, lunges, and even some KB swings to get the heart rate up. Then we will do some specific speed bursts to get the muscles prepared for pushing the pace!

Workout Notes
This might seem like it won’t go over well as a virtual class BUT- doing it with the 9am ZOOM group MIGHT just be THE WAY to get it done. People to hold you accountable to show up and get it down AND those very same people will likley be the only individuals remotely interested in your adventure 🙂 The note today is GET IT DONE!

Finish
This demands some time on the stretching mat! Couch stretch for the quads- at least TWO minutes each. Use a lax ball on your soles- and use your own 2 hands to rub out your calves and shins. Break out the theragun for some post cardio thumpin.

Thursday 200528 Five Rounder

CrossFit Malibu, Virtually- 9am Recorded Class Session

CrossFit Malibu, Virtually- 4pm ZOOM Class Session

Five Rounds for Time of:
10 goblet walking lunge (24/18kg)
12 KB swing burpees (24/18kg)
15 strict sit-ups
Post time, load and scaling

Intended Stimulus
Key word: stabilize your midline – swings, weighted lunges, strict-sit ups all require bracing of the core. Complete control throughout each movement, from the moment you pick up/set down that kettlebell to keeping your hips on the ground for the sit-ups. You are going to be blurring the line between intensity and perfect mechanics – aiming from speed while still moving with great and safe form…for five rounds so here we go!!!

General Warm Up
Let’s start with 2 minutes of cardio – row, bike, run, jump around, hula hoop, etc. Once, you are back drop down into a downward dog and peddle out of your feet, enjoying this stretch for about a minute. Shift from down dog to plank about 10 times, opening up the shoulders up as you press back into downward dog. Stand back up and Samson lunge around your house for another minute (alternate bringing your arms overhead and interlacing your hands behind your back). Lastly, we will get in 10 squats, pausing at the bottom for 3 seconds – really 3 long seconds.

Specific Warm Up
Pick up your PVC pipe, place it on the back rack and move through some good mornings and step lunges. Lay on your back and get in 10 straight legged sit-ups, 5 strict straight legged sit-ups…take a break and get in 10 supine twists…and finish with 5 strict-sit ups, now you are ready for those! Stand on up, grab a light weight and get in 15 deadlifts, 10 KB Russians swings and 10 American swings. Now, burpee + swing, pike that KB swing overhead and set it down for a burpee, so on an so forth for 5 reps. Now let’s increase the weight – 5 lunges, 6 KB swing burpees and 8 strict sit-ups.

Workout Notes
If you don’t have a kettlebell, you can do the burpees with two dumbbells – we have done that before for ground to overheads (power clean and press or some variation of that) and same goes for the lunges – just use one heavy dumbbell and drive through that front leg as your stand. Remember to tap that back knee and stand all the way up between lunges! Finally, those strict sit-ups AGAIN, yes. Keep those elbows locked in, no subtle kips. If these slow you down a bit, it’s okay, keep that integrity!

Finish
Once you’ve written down your time, let’s slow down our breathing with a low lunge (back knee on the ground), sink your hips down towards the ground. You can make this a more dynamic stretch by moving your hips or shift on to the outside of your front foot…hold for 90 seconds! Now shift your hips back as you straighten that front knee as much as you can – feeling that hamstring lengthen! Try to lengthen your spine and reach your chest towards your front knee…hold for 90 seconds. And repeat! Lap back down for 10 more supine twists for some lumbar decompression.

Wednesday 200526 Four Every Four Each For Time

CrossFit Malibu, Virtually- 9am Recorded Class Session

Every 4 minutes for 4 rounds:
7 Hang Power Cleans (60/45kg)
20 Goblet Squats (50/35#)
200m Run
-rest remainder of the 4 min-
Post all 4 round times and any scaling

General Warm-up
Start with a 200m jog. When you return, get 10 inch worms with a push-up, 10 pausing air squats, and 10 good mornings before going out on another 200m run. On this run, mix in some side shuffle, skips, high knees, and butt kickers. Next, we’ll do 5 slow bootstrappers and 10 T-crossovers laying flat on your back. To wrap up the GWU, let’s do one more 200m run at a faster pace (time this one).

Specific Warm-up
Get in 2 round of basic barbell with an empty barbell. 5 deadlifts, 5 hang cleans, 5 front squats and 5 strict press. Find something to goblet squat 7-10 times. Go back to the barbell for 5 hang cleans. Continue alternating between a few hang cleans and a few goblet squats until you find the load you want to use for today’s workout. Take your time here. Specific guidance on appropriate loading is below.

Workout Notes
The hang cleans should be challenging. Pick a load where 7 in a row is going to be a challenge and then when you are on rep 5 in the WOD just tell your self “2 more reps!” and do not set it down! If you have DBs that aren’t very heavy for you, consider doing 10 hang cleans each round. For the goblet squats, a load where you can do 20 reps in 2 sets is appropriate. Those who have a 200 run that takes longer than 1:10 should cut a few meters off the run.

Finish
We will finish with a few minutes pancake stretch, a long child’s pose, and some supine figure 4 on each side.

Tuesday 200526 Heavy Sumo and Tabata Sets

Monday 200525 To Honor Murph and Others

We take this weekend to honor all who died while serving in the US Armed Forces. This workout is a tribute to Michael Murphy and all those who have lost their lives in service to our Nation. More on “Murph’

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.  -From CrossFit.com on August 18, 2005

Post-workout:
I imagine going for a swim and/or surf right after the workout. Some might use their starbucks app to order coffee/food and bring it back to the beach to eat.

The Workout, Modified Murph
For time, complete:
1 mile run
80 Zuma Wall Jump-overs (instead of 100 pull ups
200 push ups in the sand
300 air squats
1 mile run
Partition the work as desired.

Modifications for those of you doing this at home:
Substitute 2.6 miles on the bike or 2000m on the rower or ski erg in place of each 1 mile run.
Decrease the number of pull ups if you haven’t recently been doing around 60-70 of them weekly.
Decrease the number of push up if you haven’t recently been doing around 100-120 of them weekly.
Decrease the number of squats if you havent recently been doing around 125-150 of them weekly.
If you are running but havent done much- you can run/walk as desired.

Weekend Sessions

CrossFit Malibu, Virtually- Saturday 9am Recorded Session

CrossFit Malibu, Virtually- Sunday 4pm- Yoga w María IX Recorded Session

Saturday 200523 Workout

Friday 200522 Power Clean and Jerk

CrossFit Malibu, Virtually- 9am Recorded Session on ZOOM

Friday’s Workout
Power clean and jerk
5-5-5-5-5
Post number of sets at heaviest load

Intended Stimulus
Heavy day. Lift ’em if you got ’em. Barbells and bumper plates that is. Use any ground to overhead- but the push jerk is the stand-by. Go ahead and split jerk for one of two reasons: 1) you HAVE to because you are going really heavy and this movement will get you more power or 2) you don’t have much weight available to use and you want to work on mechanics of this movement. The primary goal- if you DO have a full weight set- is to get a single, 5-rep set at over 80% of your current 1RM. If you don’t have quite as much- then go for a volume set- stick with the same, albeit a lighter load, over the 5 sets. IF you don’t have heavy weight at all- you can work on strengthening your movement mechanics AND perhaps holding some positions to increase “time under tension.”

General Warm Up
One minute of Simon Shuffle while I go over the workout focus with the group. Then let’s do a version of what we will do for the Memorial Day Workout on Monday: 400m run (one mile on Monday) 2 rounds (Monday Rx will be 20 rounds) of 4 broad jumps (Monday- retaining wall jump overs), 10 push ups and 15 air squats (same as on Monday) and then another 400m run.

Specific Warm Up
we will run a few sets of basic barbell warm ups and then move into some technique work at light loads. Some hang power cleans, some 2 position power cleans and then pressing and jerk practice. Likely we will run a couple of split jerk footwork drills. Then we will get 2-3 sets of moderate loads before getting into the 5×5.

Workout Notes
As implied above- if you are doing a volume set of work, you will start the 5×5 at the same load that you will use all the way across the 5 sets. Rest 3-5 minutes between sets. You can practice your split jerk footwork drills between sets. For those working up to a heavy 5 rep set- keep increasing across the sets. If you come to the 9am zoom class it will possible to watch and critique some of your lifting from afar.

Finish
If you missed out on Wednesday’s ‘one mile cool down run’… consider getting that in today. Monday morning’s will be on the beach from Zuma towards Point Dume.