We have LOTs of outdoor workout space
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We have 8:00 and 9:00am classes only this post Thanksgiving Friday! Sign up in advance on MindBody and get right back into the swing of things 🙂
20 minute AMRAP:
600m Run
18 Table Top Ring Rows (Rx = ring straps perpendicular to the floor)
12 Clean and Jerks (70/50kg)
Post completed rounds and reps and any scaling
Happy Thanksgiving CrossFit Malibu family! There are no classes at The Hut today. Enjoy time outdoors with friends and family! oWe are thankful for you. We’re thankful for what each and everyone of you add to this special little community. We’re thankful for all the hard work you put in day in and day out. We’re thankful to be a part of this diverse community of people who are committed to living healthy lives, who strive to become fitter, and who desire to be more well rounded. The Hut wouldn’t be what it is without all of you! So, thanks CrossFit Malibuites! We’ll see you Friday and Saturday for 8:00 and 9:00am classes.
Thanksgiving week schedule at The Hut:
Workout of the Day:
Fight Gone Bad
Three rounds of:
• Wall-ball, 20/14#, 10/9 ft target (Reps)
• Sumo deadlift high-pull, 32/24kg KB (Reps)
• Box Jump, 20″ box (Reps)
• Push-press, 35/25# DBs (Reps)
• Row (Calories)
-rest 1 minute-
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Thanksgiving week schedule at The Hut:
Becca, Scott, and Andy get inverted. Look at those active shoulders!Workout of the Day:
Front Squat
7-7-7-7
-then-
12 set TABATA alternating between:
Single arm DB Thruster (50/35#)
Hanging h-sit
post front squat loading and total number of thrusters subtracting 5 reps for every break on the h-sits
A big congratulations to Victor and Giovanna for their race achievements this past weekend! They both completed the 5k and Victor went on to complete the half marathon as well. They trained for these feats of monostructural endurance by coming to The Hut consistently, hitting the workouts with intensity, and NEVER missing a running WOD. This is an embodiment of what we call GPP (general physical preparedness). They were ready to sign up and complete something challenging and active because they were already training their bodies and minds 4-5 days per week. They are prepared for anything! The more impressive thing may be that neither of them particularly like running! Victor made sure to mention that all the running he did in training leading up for the races took place in CFM workouts. He finished in the top 10% of the 5K and the top 20% of the half marathon. Congrats again to you both!
Workout of the Day:
15 minute AMRAP:
25 DB Snatch (50/35#)
20 Scott-ups (20/10kg plate)
15 Burpee Box Jumps (24/20″)
post total completed rounds + reps and any scaling
Classes this Saturday at 8:00 and 9:00am. Bring a partner with you or find one at The Hut!
Sign up in advance on MindBody.
We’re convinced the world needs more sibling foam rolling!Workout of the Day:
25 minutes to build to a heavy single rep Power Clean
-then-
A finisher
post heaviest load and any scaling
post new PR to the PR Board!
Intended Stimulus
After much skill work with an empty barbell and some light loading, you’ll start building in load after each set you complete. The ultimate goal is to hit a heavy set of 1 today, but don’t neglect to hit some sets of 5s and 3s as you build, they should be included to get you some volume under load. The sets of 5 should be touch and go. You can drop during the set(s) of 3 if needed, but you must get right back to the bar. Rest at least 2 minutes between sets and even more between the final few sets of 1! Good technique is a prerequisite for adding load today.
Not everything has to be done with intensity.
While we know through experience that working at high intensity levels coupled with good movement mechanics are tools that yield solid results in creating well-rounded fitness. There ARE times when we pull back on intensity to work on skills and drills that provide us the time to focus on refining movement and paying attention to subtleties that can be missed when moving too quickly. Take it easy on the pace today, think through some of the positions and angles your body takes, and be patient.
Mike powers his way through big sets of thrusters! Did that feel like an Open WOD?5 rounds at a steady pace, but NOT for time:
3/3 Turkish Get Ups (AHAP, but unbroken on each side)
10 Goblet Pause Squats (same load as TGUs, 2 second pause)
1 minute Handstand Hold
5 Strict Burpees + 5 extra for every break during your 1 minute HS Hold 🙂
Post load of TGU and Pause Squat to SugarWOD and log total HS breaks in the notes
Intended Stimulus
After a quick general warmup that includes some light TGUs, you’ll go for 5 rounds (for quality, not time) of 3 TGUs on each side, 10 goblet squats with a 2 second pause at the bottom, a 1 minute handstand hold, and 5 strict burpees. For every break you take during your 1 minute handstand hold you’ll add 5 more strict burpees to your set. The goal here is to stay moving, but to really focus on the quality of the movement rather than trying to finish this as fast as possible. Find a load for the TGUs that allows you to go unbroken for 3 reps on the right before taking a short rest and doing 3 unbroken on the left. You’ll use the same load for your pause squats. If you need to modify the handstand hold, consider doing a pike on a box or even a down dog. A strict burpee is simply a burpee with a strict push-up, so no throwing yourself to the ground on these! If you break your HS hold twice, you’ll do your 5 strict burpees and then 10 more (5 for each break). This WOD is going to take some time, but that’s ok, keep moving and and before you know it your 5 rounds will be done!
Go hard on each and every round today in order to hit the intended stimulus. Focus on the use of the arms while you’re on the bike as these tend to relax as we start focusing on the burn in the legs. The transition from the bike to the run is going to be crucial in terms of getting the quickest possible times each round. Rest to the end of the 6 minute interval and the hit it hard again! Look to scale so that you have at least as much rest as you have work.
Stephanie build all the way to a new deadlift PR!5 rounds EACH for time on the 6 minute mark:
20/15 Calorie Bike
200m Sprint
-rest to the 6:00 minute mark-
post all finish times and any scaling
Dane and Dr Jason during last Monday’s thruster WOD. No, this was not a team workout… They just love army green and black 🙂For time complete:
50 Wallball Shots (20/14#)
30 Pushups
40 Wallball Shots (20/14#)
30 Push-ups
30 Wallball Shots (20/14#)
30 Push-ups
post finish time and any scaling
CrossFit Malibu is an inclusive strength and conditioning community. We are open for anyone who wants to elevate their physical abilities with the support of other motivated and inspiring people.
Questions?
Call or text our Hutline: 424.425.3630
Email Us: TheHut@CrossFitMalibu.com
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