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Tuesday 200714 3×21&12

Ergonomics is the art and science of setting up the position of the human body to move efficiently enabling an individual to accomplish the task at hand (erg is Latin for work/action). Setting up the clean, sitting down at a drafting table to draw up blueprints for a house, holding a phone… all demand “good ergonomics” to keep the body healthy and functioning efficiently. The shoulder position in a push up is often overlooked. And as you can see in the pic below, Sawyer’s position has been altered quite a bit. She is using DBs to allow for a neutral wrist position- as extension of one wrist is painful. The elevated platform helps her get additional leverage to allow for more reps without losing midline tension. It took a bit of tooling to “discover” this relatively comfortable angle and position so that she could “get her work done.”

CrossFit Malibu, Virtually- ZOOM Class Session LIVE with the 9am group class

Sawyer, a visiting CrossFitter from Dallas, joined for the summer with her family. She is a sophomore at Claremont McKenna College.

Tuesday’s WOD at 7 and 9am and again at 4pm
Three rounds for time of:
21 feet elevated strict push ups (Rogue block)
12 power cleans (70/50kg)
Post time, load, and any scaling

Intended Stimulus
A bit of volume today, for time. While there will be some fatigue that sets in on each movement- you’ll try to take short breaks and then keep moving. The clean is meant to keep you focused on form- heavy enough to necessitate dropping each rep and then getting set up and tight for each lift. Keep the push ups in small blocks with smart breaks. “Strict” is added to force a solid plank each rep OR a rest.

General Warm Up
After some inch worm, there will be plenty of down dogs to get loose. A bit of jumping/landing to warm up the POP of the clean. A couple of sets of Russian KB swings paired with RDLs will get the body wired for the power. Find some push up positions that fit your needs (see the pic above!- good for wrist issues)

Specific Warm Up
Basic barbell work- mainly deadlifts and hang power cleans before taking the bar from the ground/mid-shin for some technique focus. Then take about 4 sets to work up in load. An RX of 70kg might do this: 2 sets of 4 power cleans at 40kg with a 1 minute stretch break in between. 1 set of 3 reps at 50kg. A few reps at 60kg and then a rep or 2 at 70kg. This should represent about 60-70% of 1RM.

Workout Notes
Take the set up position of EACH rep seriously- get your stance and then grip- standardize this! And precise position/posture before lift off. Be strict on yourself with push up position. Sloppy midline- a spaghetti spine- doesn’t help your strength in the long run. Be a rigid piece of rebar, not a wet noodle. Keep the hands under the shoulders- not out wide- with your contact on the ground.

Finish
Start the de-pump process by getting some hanging… and then pass-throughs with a PVC pipe. Next, elevate the hips for some low back depcompression- hold happy baby and try soem reclining ankle to knee to stretch the glutes.

Monday 200713 Row Thruster C2B

Back around to the top of the week… and there is a solid line-up of training sessions waiting for you. Please remember to arrive a few minutes early and wait at the sliding door so you can fill out the waiver, daily health questionnaire, and get your temperature taken.

If you are intent on using an outdoor workout station then arrive early. We can use additional outdoor area outside the sliding door- but keep in mind that these stations do not have pull up capabilities *(yet) and you will not be able to get inside at all for anything, sorry.

Yes, Tania loaded up her weighted pull ups more than you did.

Monday’s WOD at 7, 9, 10am and again at 4pm
For time:
2000/1700m row
15 DB thrusters (50/35#)
15 chest to bar pull ups
1000/850m row
12 DB thrusters
12 chest to bar pull ups
500/425m row
9 DB thrusters
9 chest to bar pull ups
Post time, load, and any scaling

Intended Stimulus
Doomsday. Yes, that’s what I said. This one is intended to feel like doomsday. Wikipedia defines it as : “Global catastrophic risk, a hypothetical event explored in science and fiction where human civilization or life is at risk of partial or complete destruction.” CrossFit might describe it as Rowing Plus Kind of Fran. Ugh. Let’s do it… might as well, Mondays aren’t easy anyway so we might as well accomplish something big to start off the day.
15 minutes or more of rowing and 36 reps each of thruster and chest to bar pullup. But you will be so happy to get off that rower ALL 3 times!

General Warm Up
Row for 500m at a pace you will shoot for in today’s 2k. Then move through 3 rounds of 5 push ups, 5 air squats, 5 sit ups, 10 walking lunges and then some pull up bar hanging. Then grab a single DB for a few loaded movements- single arm DB shoulder press, goblet squat, Romanian deadlifts.

Specific Warm Up
Try a set of strict pull ups, then some light DB thrusters. Move into a set of kip swings and then…Let’s get a quick single round heart rate blast of: 7 thrusters, 7 pull ups and 100m row. Go hard. That should be enough to get the heart racing. Once it settles down, work through a few sets of thrusters with gradually heavier loads. Practice a few C2B pull ups. And then a final small set of thrusters at a heavy load. You are ready.

Workout Notes
Yes this is a long row workout… and if you think it will take more than 16-17 minutes on the rowing alone (YES, calculate it… you have the knowledge to do it!)- then cut back to the “B” scaling. (reminder- this is NOT male/female prescription!) Choose a load for your thrusters so that they COULD be done in a single set of 10… but you won’t have to do that in the WOD. But you should be able to. Pull up choice should be based on getting the first set in mo more than 3 blocks. Single reps should only need to be used in the final round… this is still a fairly low rep C2B workout.

Finish
Elevated child’s pose for lat stretches, mid-thoracic opener “lie over the roller” and couch stretch for the quads.

Saturday Sessions

8 and 9am class sessions on the schedule for Saturday… class size limit is 7.
Please sign up in advance… as of this post there are still a couple slots remaining.

Friday 200710 DU and Snatch

Hello from France via Spain. Thib and Sandra lead family and friends workouts while on vacation in España each summer following the workouts posted on this blog… and they outfit them in CrossFit Malibu uniforms as well. (someone get that pink lady a shirt!) This shot is yesterday’s post-workout gathering. Way to go Thib and Sandra!


Friday’s WOD at 7, 9, 10am again at 4pm
As many rounds as possible in 10 minutes of:
30 double unders (60 single unders)
15 power snatch (35/25kg)
Record number of rounds and remaining reps

Compare to Open WODs 11.1 and 14.1

Intended Stimulus
Fast sets of DUs (or single unders) and light power snatches…. this should result in more than a handful of rounds.
Don’t make the mistake of going Rx “just because it is light”- instead choose a weight that a round of 10-12 reps can go unbroken with no dropping. You need to be in control over your jumprope AND you barbell OR you are going to complex and too heavy.

General Warm Up
Some simon shuffle will turn into some easy super bouncy single unders- then a bit of calf stretch (via squat rack stretch or pedaling out some downward dogs. Take a break from the jumping to get some basic barbell work with snatch grip. Don’t use a 15kg bar if you are only using 20kg in the workout- warm up with something light.

Specific Warm Up
Practice some very light sets of touch and go snatches. Get some tech work with the rhythm of getting the bar pulled into the hip crease and THEN jumping it overhead. Practice keeping the jumps bouncy. Do enough to feel warm but not worked over.

Workout Notes
Test out some reps to determine what your ideal number of touch and go reps will be without redlining. Test out a 30 second rep trial for jump rope. A good double underer will get 30 in 20-25 seconds. IF you only get 10-12 reps in 30 seconds with a few misses, then go for that number for the WOD. If you start to string together big sets- then increase the reps as you go. This is a training day not really a testing day.
This is the first WOD with a jump rope in our COVID situation. Take the “right sized rope” on the first try. Better yet- bring your own. Please let the coach facilitate the hand out process for these- don’t invade others’ training spaces.

Finish
Go for a short jog or row… come back in and do some self-massage on the calves. Hang from the pull up bar to open up the shoulders

Thursday 200709 Presses and an AMRAP

What are some of your places to do workouts? We have often met at the Trancas end of Zuma for beach workouts without equipment. I also like trail runs and/or trail rucks wearing a backpack or weight vest. Sometimes in the backyard in full sun… but these days that feels to much like during lockdown! I keep a barbell and a set of bumper plates in the car in case I want to do a random workout at a park or the beach. Where around Malibu have you done an impromptu workout?

Wendy found the hidden Point Dume State Beach workout area under Hq! The best pull up bar on the beach.

Thursday’s WOD at 7, 9am again at 4pm
Push press
3-3-3-3-3-3-3
Record number of sets at heaviest load
-then-
As many rounds as possible in 5 minutes of
7 push ups
14 butterfly abmat sit ups
21 KB swings (ussr 24/18kg)
Record number of reps

Intended Stimulus
The push presses today should be focused on getting the last 3-4 sets at a 90-95% of 1RM load. That means after you get in 2-3 warm up sets, you’ll begin with a pretty heavy first set- then increase as needed. Again- this is a TRUE heavy set. Once you find something that is a real struggle- stick with that for the remaining sets. The finisher is just that- a finisher. Not the focus of the day- just intended to get the heart rate way up for a few minutes. Go out HOT and do what you can to maintain that pace.

General Warm Up
Use the “finisher” movements to get yourself a bit warm- some push ups, sit ups and then KB deadlifts for 3 rounds. No need to even concern yourself with the number of reps- just play it by ear, reminding yourself that this is just the warm up. Once warm- get in a series of shoulder stretches with your trusty PVC pipe. And finally go through some strict press and push press range of motion.

Specific Warm Up
Do about 4 sets- moving through a circuit of light barbell strict, then push presses, KB swings and finally hanging from the pull up bar. Add some load each set- increase the KB load each set… the finisher is Russian and on the moderate load side. ONE set is all you’ll need for the AMRAP

Workout Notes
Put all your focus on the push press. Starting with the height of the rack- and making sure that your area around the rack is cleared of all extraneous bumper plates or other equipment. Take enough rest between sets that you are ready to go.

Finish
More hanging and then some pull up band shoulder stretches. Work with single arm triceps, holding for a full minute on each side. THe both hands in the band for a standing child’s pose.

Wednesday 200708 Three Round Triplet

One of the “COVID-silverlinings” is all the time spent outside in the backyard garden. Oh, I didn’t mean to make it sound like I have a green thumb and have been doing this forever. The garden started in mid-April and we are already making dinner out of some of the fruits of our labor. We have been planting flowers- some from seeds and others from sprouts, we’ve transplanted succulents from our burned out lot to where we now live, and have been trying to rid the dirt of a pesky gopher (no success yet- but he hasn’t found the lettuce so we are still ok with him for now). Yesterday I broke down a medium sized aloe plant to put it in a bigger pot and DISCOVERED about 15 more plants that had been crowding it out. I bought it in a 10″ pot 2 years ago and it has proliferated. You can help take it to the next level! Please take one from the Hut today and plant it at your house. I set my google appointment calendar for this day next year to ask you all how it is growing. Let’s see how much we can grow in the next 365 days!

Take home and dig a small hole or put some soil in a pot. Stick the aloe plant in, water a few days per week, watch it grow.

Wednesday’s WOD at 7, 9, 10am again at 4pm
Three rounds for time of:
12 hang squat cleans (50/35kg)
15 pullups
330m run
Record time, load and scaling

Intended Stimulus
Relatively moderate load and not too many reps- combined with runs on the short side all point to a pretty fast 3 rounder. Choose a load on the squat cleans that you can move through with at least 6 at a time before a short break. Pull ups should also go in 2 sets… and those who Rx this one will likely get them all in one set- at least on round 1. The short run is meant to be PUSHED- and it represents only a short fraction of total WOD time. Under 12 minutes is possible- and under 14 minutes is a must!

General Warm Up
Easy run of the course to get the lay of the land. Go through some medicine ball clean work- revisit this from Monday’s group class- get some of that wall ball shot soreness worked through- then hang from pull up bars and get 10 scapular pull ups. Today you CAN use assistance bands- so start with an initial set of pull ups. THen do a round or 2 of basic barbell warm up- especially some front squats and hang power, then squat cleans.

Specific Warm Up
Do some loading of the bar- and get in at least 5-6 reps on each increase in load. Be FAST under the bar- and practice that speed. This light load need not be dropped between reps- keep moving. Work on getting the elbows through quickly and keep them UP in the squat.

Workout Notes
You’ll notice a rather light load for the cleans- meaning our strongest and most powerful will “only” be doing 50kg… which is about 50% of 1RM. Choose something that a few reps leave you unphased- then try and go as unbroken as possible. The run course was one that we used on a recent Saturday WOD. IT is a loop that is ALMOST entirely within the Yard. From the Hut- exit out the main gate a go RIGHT, make your first RIGHT returning into the Yard, make a right through the containers- then go around the Hut and make a RIGHT at the port-o-potty… you are HOME. The loop guarantees that everyone runs the same distance. BE CAREFUL of cars, trucks, forklifts, etc.

Finish
Do one more relaxed run loop… take some of it walking for a cool down. When you return to the Hut- roll out the quads and hip flexors.

Tuesday 200707 TTB and Deadlifts

*Repost from yesterday’s blog*
This is our fourth week since opening back up for group classes at the Hut. With the recent surge of virus cases and Wednesday’s new mandate from the LA Co Dept of Public Health… we tried a couple days with masks and gloves. Today we open back up with our own NEW protocol for ensuring both a relative high level of safety from the virus AND an environment that makes sense for our type of training in the way we have set up our system. With only 7-9 training spaces (depending on the equipment needed) our indoor spaces have more than 225 square feet of personal spacing and our outdoor stations provide even more space AND fresh air. Coaches wear masks in all group sessions and athletes wear them on their way in and out of the Hut. Here’s what is new this week:

Please arrive a few minutes early to each class and after washing your hands, “report” to the sliding door. There is a table set up with a form to fill out that is an addendum to our regular CFM Waiver/Release of Liability. Sign, print name, and date this- you will only have to do this ONCE. There is a DAILY questionnaire that each group class participant needs to fill out prior to taking the class- as long as you can answer NO to each of the 5 questions, you can play. Then the coach, via touchless thermometer, will ensure that you have a temperature less than 100.3 degrees. If you pass- you are in the club. As we have been doing for many weeks- please stay within your stations and adhere to the cleaning process. Wash your hands before you leave- with the sanitizer in your bucket or with soap and water at the sink outside.

This content isn’t very sexy… but hopefully it gets your class off to a quick start!

Tuesday’s WOD at 7, 9am again at 4pm
Five rounds for time of:
15 Toes to bar
12 Deadlifts (80/55kg)
Record load, time and scaling

Intended Stimulus
A gymnastic “hip closer” and a weightlifting “hip closer”- in a fairly high repetition setting with only moderately heavy load. The load for the deadlifts should allow you to get all 12 unbroken- but you will likely choose to break them up during the workout. Load should be at about 50-55% of 1RM. Toes to bar intention is small sets and very short breaks. Preferred are “actual” TTB at a slower pace instead of scaling ROM and fast. SO- if you can do Rx movement but it takes you a while, then simply scale the number of reps. Consider 2 minutes of TTB the maximum time allotted for the first and second sets, then 3 minutes per round in the latter stages. Today on TTB, “If you CAN, you SHOULD.”

General Warm Up
Cycle through three sets of: hanging, sit ups, PVC pass throughs, inch worms and light KB deadlifts (one set of RDLs). Work a few repetitions of sumo deadlift high pulls with PVC pipe.

Specific Warm Up
Empty barbell deadlifts… then some SDLHPs with that empty bar. Go through a hanging progression of knees to parallel, knees to chest, knees to elbows and toes to bar. Then practice some kipping swings to develop some timing and capacity for repeating TTB. Do a few dragon flag sit ups if hanging from the pull up bar doesn’t work due to pain/injury. It should take only 3 sets of deadlifts to find the load you will use during the 5 rounder.

Workout Notes
The intended time domain of this will be pretty wide across groups- dependent on ability to move through TTB. Deadlift time should be consistent across groups/individuals. This is a NO DROP deadlift day.

Finish
Prone knees to chest/happy baby- and some reclining ankle to knee for glute openers.

Monday 200706 3 Round Triplet

This is our fourth week since opening back up for group classes at the Hut. With the recent surge of virus cases and Wednesday’s new mandate from the LA Co Dept of Public Health… we tried a couple days with masks and gloves. Today we open back up with our own NEW protocol for ensuring both a relative high level of safety from the virus AND an environment that makes sense for our type of training in the way we have set up our system. With only 7-9 training spaces (depending on the equipment needed) our indoor spaces have more than 225 square feet of personal spacing and our outdoor stations provide even more space AND fresh air. Coaches wear masks in all group sessions and athletes wear them on their way in and out of the Hut. Here is what is new for MONDAY:

Please arrive a few minutes early to each class and after washing your hands, “report” to the sliding door. There is a table set up with a form to fill out that is an addendum to our regular CFM Waiver/Release of Liability. Sign, print name, and date this- you will only have to do this ONCE. There is a DAILY questionnaire that each group class participant needs to fill out prior to taking the class- as long as you can answer NO to each of the 5 questions, you can play. Then the coach, via touchless thermometer, will ensure that you have a temperature less than 100.3 degrees. If you pass- you are in the club. As we have been doing for many weeks- please stay within your stations and adhere to the cleaning process. Wash your hands before you leave- with the sanitizer in your bucket or with soap and water at the sink outside.

Yes, CrossFit Malibu coaches do CrossFit too. X-)

Monday’s WOD at 7, 9, 10am again at 4pm
For time, complete:
1000m row
50 wall ball shots
100 plate jumps
750m row
35 wall ball shots
75 plate jumps
500m row
20 wall ball shots
50 plate jumps
Record time and scaling

Intended Stimulus
This one is a moderately paced freight train… a steady stream of movement with an occasional stop here and there to get it together. In all, much more work than rest- but constantly struggling to keep it moving forward. Then the plate jumps should give it some speed. Keep the row at a steady state pace that is at about your 2k row PR… feel some push but not a sprint. The wall ball shots won’t feel wonderful even if you go slow on the row, so you might as well push it a bit.

General Warm Up
Go for a few minutes on the rower and at some point- do 20-30 seconds in “workout mode” where you are controlling your pace as if you were actually in the workout… remember that number and set an intention to hold that pace for each set today. Leg swings, air squats, Simon Shuffle, and a few more mobility items will suffice.

Specific Warm Up
We will go through a few medicine ball clean drills and then practice some wall ball shots. Notice that if you are at an outdoor station, you are encouraged to go heavier than usual, as your target today will be lower. The plate jumps should be done to 20.15kg plates- both feet touch plate simultaneously, then rebound off ground back to the plate.

Workout Notes
We talked about row pace already… distances for ski are the same as the row. If you row or ski at 2:30 pace or slower at these distances, then decrease your sets by 200, 150 and 100m respectively. Let’s shoot for big sets on the wall ball shots (depth!!)

Finish
Go for a short walk, then some quad stretches.

Saturday July 4th- 5k Run/Row/Ski

Saturday July 4th 5km Run Race staged from the Hut.

Gym opens for warm up at 6:30am. By 7am the Hut will be closed and then by 7:05am we will move the entire group about 800m to the starting line for the run. Anyone doing a 5k row or ski will be outside the Hut on the mats, appropriately distanced.

When you park your car- please wear your mask from your car. You will need your mask for the walk to the starting line. While you hang out warming up you should also continue to wear your mask. It would be very helpful for you have have your own watch or you could use your phone to time your splits.

By the time we finish up the run and cool down, Blue Bottle Coffee MIGHT be open 🙂

Our course: we start at the southwest corner of PCH and CrossCreek Road, run to 24616 Malibu Road and return directly back to the starting line. For those who will run slower than a 10 minute mile… you will run as far as you can for 15 minutes and then turn around and try and make it back to the start line before 30 minutes total.

Friday 200703 Sumo/Army

There were new requirements made yesterday by the LA Co Dept of Public Health via the office of Gov Gavin Newsom. You likely heard that all bars and indoor dining in restaurants is now prohibited. We are FORTUNATE that this prohibition does NOT include fitness facilities but there was a new mandate put in place. We now require that face coverings and gloves are to be worn during all group class sessions. That means both coaches and participants not only will arrive and depart wearing masks- but also through the duration of the session- these must be worn. Please comply with what the coaches are asking you to do in classes- as we are simply going by the orders of the current state mandate- which has been adopted by both the County of LA and the City of Malibu. Let’s take it day by day… and hope this changes soon.

There will be gloves set up on boxes in the dirt section next to the palm tree outside. The size mediums are black and the larges are bright blue. Please put gloves on when you arrive and then the coach will let you know which station to take for the workout. Reminder- do not walk into the gym when a class is already going on. THANKS.

July 4th Saturday session is open for booking! The gym opens at 6:30am for any warm up you would like to do prior to the 7am start to our 5km run. Athletes will be allowed to use the indoor gym for warmup activities ONLY UNTIL 7:00am At that point- we will close the doors so that we can make our way to the 5km start line about 1/2 mile walk from the Hut. Those wishing to do a 5k row, bike or ski will stay at the Hut to do their work. Sign up! The group is an unlimited number- so face coverings needed for this workout as it is not a gym session.

Julian is back with us… wonder if he remembers this WOD from quarantine.

Friday’s WOD at 7am, 9am and again at 4pm
For time, complete:
50 sumo deadlift high pulls 20/16kg KB
30 Army combat fitness test push ups
25 sumo deadlift high pulls
30 Army combat fitness test push ups
25 sumo deadlift high pulls
30 Army combat fitness test push ups
50 sumo deadlift high pulls
Record time (load) and any scaling or modifications
Compare to April 14 2020… mid-quarantine!

Intended Stimulus
A constant, concerted effort to push through the row or SDLHP as evenly paced out (and relatively fast) as possible and taking the push ups as fast as possible and trying to avoid large rest breaks. Know thyself- and anticipate how many are possible in a row, while keeping a consistent flow of work/rest. Clearly, the ultimate goal is 30 unbroken- but for most/many, this is unrealistic. Goal finish times on the fast end are sub 12 minute. On the realistic side are 15-16 minutes.

General Warm Up
Let’s prep for being in plank AND lots of hinging at the hip for today’s couplet. We will hold plank for a bit and then work with some mountain climbers, break dancing moves, and get the wrists warmed up- as well as going over the Army combat fitness test push up (see link above for the movement pattern).

Specific Warm Up
Move through sumo deadlift high pull mechanics with PVC pipe for technique work and range of motion warm up. Then gradually warm up the movement with a KB or empty barbell- even those who will row for this wod will do the SDLHP warm up. We will work on Core-to-Extremity (watch this video!). Loading for the workout today will be 20/16kg- a loading that 15-20 repetitions will be very automatic. Going Rx+ for those only having a 24kg KB is fine- no decrease in reps is necessary.

Workout Notes
The intention today is for as many individuals to use SDLHP in the workout even if they have a c2 rower. We are using 1 repetition on the SDLHP to count for 50 reps. You will likely see that 50 unbroken reps has the stimulus a bit different result on the body (getting a bit more winded than a paced out row of 500m)- even though the mechanics of the movement are very similar- this is because there is no rest segment in the weightlifting movement that naturally exists in rowing on the C2.

Finish
We will work on some back extensions (supermans) and some spinal twists (scorpions and iron crosses) to even out all of the hip flexion that goes on in today’s workout.

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