Almost every day that socks and shoes are a requirement, they find their way on my feet in the way depicted below. I figure that if I keep it up, every single day, it seems to me that I will never suddenly wake up one day and not be able to put on my socks and shoes while balancing like this. Doesn’t it make sense that the ability to do so, absent some single disruptive event, should continue for a really long time- until some gradual degradation in balance or flexibility sets in? I won’t just suddenly and unpredictably find myself in a state of decrepitude, unable to accomplish this every day task in a not-so-predictable way. Think of some other ways to live life that will provide feedback on “how you are doing” in various ways- not just physically but mentally, emotionally, spiritually, financially, etc.
And, please be on time today- shoes and socks ON… LOTS to do!
Tuesday’s WOD at 7 and 9am again at 4pm Strict Press 5-5-3-3-3 Back Squat 5-5-3-3-3 Deadlift 5-5-3-3-3 Record heaviest 5 rep and 3 rep for each movement
Today is a ‘CrossFit Total’ style heavy day. After a short but thorough warm-up, we will spend exactly 10 minutes at each movement. During the warm-up we will do some sets of each movement so that you aren’t starting from an empty bar as we move through our 10 minute sections. Keep in mind that the goal is to hit BOTH a heavy 5 rep and 3 rep, but also know that there is likely not enough time to PR either of those. PLEASE BE ON TIME TODAY.
After a minute or 2 on a rower or bike, get right into 2 rounds of 7 push-ups, 7 squats, and 7 empty barbell deadlifts. Do a 3rd round, this time using an empty barbell for 7 strict press, 7 back squats, and 7 deadlifts.
Put a little weight on the bar and go for 5 reps of each. Then, put some more load on the bar and do 5 deadlifts and 5 back squats. Lastly, make one more increase and do 5 deadlifts. Now take some load off the bar because we are starting the 10 minute pressing section!
The coach will be instituting a strict 10 minute cut off for each movement, so plan on doing a set every 2 minutes. That will give you two sets of 5 and three sets of 3. Notice that the lifts also progress from weaker to stronger. Most people can deadlift more than they can squat, and squat more than they can press. You’ll likely need to take a little load off the bar after the back squat section in order to not start too heavy on your first set of 5 deadlifts. As always, we are simultaneously striving for technical improvements and pushing our physical limits.
Finish by spending some time cleaning off your plates and barbell. You likely touched a lot of plates today!
We start off the week with a fast and fun one! Can you display the mental fortitude to run three 400s as if it were the final run in the workout? Can you fight the urge to set down a heavy DB as you alt hang snatch? That is the goal today! Pick a DB that you want to set down after 12-15 reps (and maybe you end up having to), but MAYBE you hold on for the last few reps to get the that 400m run. This is a fast one, and what you put into each run is what this workout will give back to you.
After going for a group 400m run, get in some pvc pass throughs and good mornings. Move through a quick Burgener Warm-up on the PVC. Then, get in 10 air squats, 10 push-ups, and a nice long hang from the pull-up bar. In your station, get in 10 broad jumps. Then, do 10 more squats and hold a long down dog.
Grab a single DB for a basic DB warm-up on each arm ( 5 reps DL, HPC, FS, PP). Get in a set of 10 alt hang snatch. Practice the transition of DB from hand to hand. Switch in front of the face on the way down, or bring the DB to the shoulder and then switch hands on the way back to the hang. Grab a heavier DB for another round of basic DB on each side. Continue practicing the alt DB hang snatch until you find the perfect load. Then, do 12 alt hang snatch and a 200m run as a heart rate spike.
The perfect load for you is one where you are walking the line between needing 1 break per round, but potentially able to hang on and finish because the mind overrides the body and the positive self-talk takes over. This workout is really made on the runs, however. If you jog, you’ll finish the workout, and maybe even be really sweaty. BUT, if you run each 400 like it’s the last one, like it’s for time, that will take this simple workout to the next level. So… do that!
Finish with some nasal breathing exercises in child pose and spend some time in supine figure four to take care of the glutes and low back.
Run pretty fast but not TOO far, flash through the kipping sit ups but not TOO fast, float through the front squats but not without a bit of a break at some point… then get up, get down, get up, get down, get up, get down… um, get funky, get loose.
Today, we shoot for as many Up-Downs (a burpee with no push-up) as possible. To start accumulating those, you’ll first need to chip your way through a fast 800m run, 60 abmat sit-ups, and 30 heavy front squats. Just because you’re going for max rep up-downs doesn’t mean your barbell should be light, or even that you should finish 30 front squats in 2-3 sets. Think “5 sets of 6”, or “3 tough sets of 10” heavy here. THEN, you’ll have 2 minutes or so to crank away on the up-downs.
Go out for an 800m jog as a distanced group. Check the traffic patterns and, as always, be careful running in and out of the yard. Get in 10 lizard lunge steps and 10 pigeon pose steps before going through 3 rounds of 10 air squat and 5 push-up to pike. Get in 10 long legged sit-ups and some t-crossovers before grabbing a barbell.
Go through 2 rounds of basic barbell. Then, start building to the front squat load for today. It needs to be heavy, but not so heavy that you have to do less than 5 reps at a time. Between each warm-up set do 5-7 butterfly abmat sit-ups and get some hanging from the bar. Lastly, do a fast set of 10 up-downs and some simon shuffle. You’re ready!
This is a classic chipper with a twist at the end. Run hard, sit-up fast and then be smart about how you break up the front squats. (hint: don’t blow yourself up by going for a massive first set!). Once you finish the run, sit-up, front squat portion, you’ll have 2 minutes or so left, so be prepared for a mental battle. Try not to let yourself rest until the clock strikes 12:00!
Finish with a long couch stretch and some lizard on each side with the back knee down on your abmat.
It is helpful for YOU, your coach, and others in your class if you familiarize yourself with the workout of the day just a bit before you arrive for the session. Having a general idea of what the class entails means you will already start to plan out what load you will use for the workout (or at least be aware of what you might want to try), you will know if you need to scale or modify a movement based on an injury or other limitation, and you will know if you should bring your jump rope, lifting shoes or other piece of equipment. Being as we are still in stations with the rules stating that you cannot just roam around and pick out things you need- awareness of what you might want in advance will help you let coaches know your needs so they can help to prepare your station while you row or run for the warm up. Coaches can then move around DBs and KBs, deliver your prized 15kg barbell, or set you up with the right box. Even if it means looking up the WOD right after you park and before walking in- it is helpful! Arriving 5 minutes early will help a lot too… just remember to give way to those finishing up their sessions. Just like an elevator- allow them to exit before you go rushing in to press all the buttons.
Thursday’s WOD at 7 and 9am and again at 4pm 5 rounds EACH for time of: 12 DB Deadlifts (50/35#) 12 SA DB Overhead Reverse Step Lunges (50/35#) 12 Burpee Box Jumps (24/20″) -rest exactly 1 minute- Record time for each round, note loads, height, scaling
Today we get to work with some heavy-ish DBs. You’ll use 2 DBs for the deadlifts and, much like Monday, we’ll do some unilateral work with the overhead reverse step-lunge. You’ll finish up the round with burpee box jumps. The intention here is for the DBs to feel heavy, specifically on the OH reverse step lunge. Yes, you should likely go unbroken through all the DB work, but you should need to settle yourself after the deadlifts in order to execute the OH reverse step lunges well. Then move through the burpee box jump quickly because EACH round is for time! Rest exactly one minute between rounds, and repeat 5 times. It’s going to be fun!
Start with 2-3 minutes on a rower/bike/ski erg or go for a run. Once back, do 10 T-crossovers, 10 scorpions, and 1 min lizard lunge on each side. Follow that up with 10 bootstrappers. Who feels Fran?! Get in a set of 10 reverse step lunges and 10 air squats. Find a box for 10 step ups and then 10 jumps.
Grab a single DB and go for 5/5 deadlifts, 5/5 goblet reverse step lunges, 5/5 strict press with a pause overhead, and then do 10 push-ups. Now, press that DB overhead and, with an active shoulder the entire time, get in 10 OH reverse step lunges. Now, get 2 heavy DBs and work your way through an entire round of the workout, not for time.
The deadlifts should certainly go unbroken on each round, but, as you know, a DB deadlift requires a little bit more range of motion to get to the ground, so make sure you keep a neutral spine on every rep! As mentioned before, the key to a stable single arm OH reverse step lunge is the active shoulder and a tight stomach. Press hard into the DB and squeeze the abs through the entire set of 12. No misses on the burpee box jumps, but do start tall at the top of each rep. You’ll be keeping track of your own round times and 1 minute rests.
We will finish today with some lizard, pigeon, and elevated childs pose..
It is likely that the person with the most WODs at CrossFit Malibu over the past 11 years is Darryl. He has averaged at least 4.75 workouts each week and this past week marks the 8 year anniversary for him and Coconut at the Hut. This means they are both quickly approaching the 2,000 WOD mark. He has journaled more than 5 composition notebooks! That certainly has me (and everyone else!) beat in terms of number of training hours. Keep up the consistent work Darryl… and Coconut. Some battles are won by brute force, but wars can also be won by attrition!
Wednesday’s WOD at 7, 9, 10am and again at 4pm “Fran” 21-15-9 reps for time: Thrusters (43/30kg) Pull-ups Record time, load and any scaling
Compare to Feb 13 2020, July 30 2019, Nov 27 2018, Oct 31 2017, July 21 2017, “Fran 55” on May 17 2017, April 19 2017, July 22 2016, May 18 2016, October 8 2015, September 25 2014, April 1 2014, Feb 21 2014, October 29 2013, May 24 2013, Dec 31 2012, May 21 2012, Aug 11 2011, Dec 28 2010, Aug 30 2010, July 13 2010, Feb 12 2010, Dec 2 2009
Intended Stimulus Fran is a classic example of a high intensity workout. The goal is to finish in under 7 minutes. If you have a compare to time that is around 6-7 minutes, re-test it with the same load. Go up in load IF your last attempt was under 5 minutes. Realistically, you should be able to complete the round of 21 in 3 sets max, and the round of 15 in a maximum of 3 sets as well. That goes for both the thrusters and the pull-ups.
General Warm-up Let’s start with a simple warm up of 3-4 rounds of 10 air squats, 10 push-up down dogs, and a nice long lizard lunge on each side. Hang from the bar and get in a set of scap pull-ups. Get in 5 long pausing air squats before getting back up on the bar for a set of tight kip swings.
Specific Warm-up Grab a barbell and go through basic barbell. Add a little load and go again, this time turning the front squats and presses into thrusters. Gradually add load as you mix in some pull-ups. Today, you will build up in load a few kilos over the load you’re going to use in Fran. Get in 2-3 sets of 5 at this heavier load. Take load off and do a few thrusters at your chosen Fran load. As a group, on “3…2…1…GO” get in 7 Thrusters and 7 Pull-ups as a final heart rate spike.
Workout Notes Again, today needs to be fast! Only a few breaks throughout the entire workout is the way to go. On the thrusters, remember that you’re more efficient when you keep the bar high on the shoulder until right after the hip forcefully opens. Then, when you are bringing the bar back down to the shoulders, wait to initiate the next squat until right when the barbell touches down on your shoulders. Efficiency on these 2 movements is key to being able to break off large sets and in turn, finish fast!
Finish Wrap things up with a 400m walk to let the heart rate come down. Get in some forearm massaging and lat stretches like child’s pose and down dog.
Powerful hip extension is the key that unlocks athletic performance. The golf swing, baseball pitch, vertical jump, off the lip, ski jump… all include a strong AND fast (powerful) opening of the hip. The way it relates to general health and fitness is much the same as it relates to sport. Develop this kind of power and your aptitude in sport is enhanced and what we have found in our training regimen – one that strives for high levels of intensity- is that repeated bouts of power allow us to do more work. More work capacity IS increased fitness.
Read a Breaking Muscle article (with a bunch of videos) on the topic of hip extensionHERE.
Tuesday’s WOD at 7 and 9am, again at 4pm 12 minutes to build to a moderately heavy set of 3: Hang Power Snatch Record heaviest 3 rep set -then- 6 minute AMRAP: 10 Hang Power Snatch (35/25kg) 50 Double Unders Record total number of rounds and remaining reps
Intended Stimulus The main focus for the day is improving technique in the hang power snatch. We will take the majority of class after the warm-up to drill positioning and technique in this lift. If technique allows, you’ll build to a moderately heavy set of 3 Hang Power Snatch. If this is new to you, you’ll get a lot of practice at a moderate load. Then, we use all the skill we developed in a quick 6 minute finisher of double unders and hang power snatch.
General Warm-up Grab a jump rope and go for 1 minute of singles or double under practice. Hang from the bar for a while before getting in 10 air squats, 10 lunges, 10 push-ups, and 10 scap pull-ups. Grab a PVC and go for a set of pass throughs and around the worlds.
Specific Warm-up and Weightlifting We’ll stick with the PVC a little while longer and go through Burgener warm-up for the hang power snatch. Then, grab an empty bar and we’ll do it again. The coach will lead you through a snatch grip basic barbell. After some hang power snatch practice with very light load, add load as the coach directs. We are looking for smooth and crisp lifts. No dropping today until after rep #3!
Workout Notes (Metcon) Notice that the Rx load is relatively light today. That means you’re looking to go unbroken on the hang power snatches for the first rounds. If you need to scale the double unders, first cut the number of reps down to something where you’re jumping for no more than :45. Scale to 2x singles if you need. This is an all out sprint that also demands focus on the snatch technique.
Finish Finish with pigeon and elevated childs pose.
Monday’s WOD at 7, 9, 10am and again at 4pm 3 rounds for time: 400m Run 20 single arm DB Hang Clean and Jerk (50/35#) 20 Push-ups Record time, load, and scaling
Today, the goal is to push the pace hard for 10-14 minutes. It’d be a good idea to break the push-ups in a way that allows to take SHORT rests and get right back on it. Try to go unbroken through the single arm Hang Clean and Jerks, switching hands as desired. Keep your split times on the runs and try to keep each one fast!
Go for a 400m run. On the way back, skip, side shuffle, high knee, and butt kick. When you get back go for a simple 3 round warm-up for 10 squats, 5 push-up down-dogs, and 10 lizard lunges. Grab a single DB and go for 10 deadlifts and 10 goblet squats. Get in 10 more push-ups.
With a single DB, get in 5 DL, 5 hang clean, 5 front squat, and 5 push press on each arm. Grab a heavier DB and do that same. Spend some intentional learning time working on the cycling of the single arm hang clean and jerk. Notice how the way down from overhead can be a bit like a KB swing, but on the way up (the hang clean portion) the DB stays close to the body. Work on receiving the hang clean and immediately driving the DB off the shoulder before pushing your body down. Receive the DB with bent knees and then stand all the way up before letting that DB fall under control back down.
Run safe today. As always, watch out for cars, trucks, forklifts, and such as you leave the hut and the yard. If you must rest today, make it short! Those of you in the big room and on the4 back porch can turn your run around at the gutter by Simon the tailor rather than going all the way to the curb- that will account for your starting spot in the back! And stay STRICT on those push-ups. Squeeze the stomach and quads to prevent snaking up.
Finish with a cool down walk around the hut before getting in some low back decompression stretches like supine figure four or happy baby.
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.
Record total number of push press and pull ups for EACH of the 3 blocks of AMRAP
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!**
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.
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.
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 with child’s pose on a box to stretch lats and some forearm massaging.