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Friday 201106 Every 4 Minutes

Welcome to a bunch of newcomers to the Hut. Joan has been hanging out and throwing some weights around as she improves her squat and TGUs. Griff isn’t new to us but it has been a few years. Ed moved in just around the corner and hit 2 group classes in his first week following the elements series. Mateo with a year and Jeremiah with 8 years of CF experience, are recently here and live in Topanga. You will see them all around- so please give them a warm welcome and help them out if they might need any assistance.

5pm Class sessions are expanded- so on Monday through Thursday- get on the evening schedule

Friday’s WOD at 7, 9, 10am and again at 4pm
Every 4 minutes for 5 rounds:
30 Air Squats
Max rep SA DB Hang Clean and Jerks (50/35#) to the 2:00 mark

Intended Stimulus
This is pure and simple interval training. You’ll work to get as many single arm DB hang clean and jerks (switching arms as desired) in 2 minutes, but you can’t start those until you buy in with 30 air squats! After each round you’ll rest 2 minutes. So, 2 minutes on and 2 minutes off, 5 rounds, for max single arm DB hang clean and jerks after 30 air squats at the top of each round. Get full depth on every air squat and stand all the way up. Going fast on these often gets sloppy so avoid that!

Thursday 201105 Deads and Cals

A message from Howdy (also found on www.howdyscafe.com/news):

I have not seen many of you for over a month. To celebrate our new restaurant HOWDYS, I took my beautiful wife Linda to Lake Arrowhead for a well-deserved vacation celebrating our success and our anniversary. It was beautiful. Blue skies, Blue water, No tourists, the Lake almost to ourselves. We had a room overlooking the lake. The water was glassy. It was as romantic as can be. Hiking, fishing for rainbow trout, picking mountain apples off the trees. We were in heaven. Our first vacation in 5 years.

And then I said, “Linda, when I was younger, I would water ski around the entire lake. Those were the most fun days of my growing up!” She said “great!” I was so excited that I made arrangements for the next morning. Next morning at 9am, there I was. Booted into the slalom ski, life preserver wrapped, the old Chris Craft ready to go.

I shouted, “HIT IT”. The engine roared. But it was not quite the same. It was a little different than the old days. I had an extra 30lbs around my waist. I fell once. I fell twice. I fell three times. OK, I thought. Give me a second ski. I toured the lake. It was great. Glassy blue water. Linda shouting from the boat “Yeah, Howdy!” I must admit, it was great. I felt like a boy having the best time of my life. I felt like a young athlete. Got tired, day was over. Linda was so proud.

Next day, I woke up early and made reservations for the next morning. I had to get up single slalom ski. My name is Howdy. I have been an athlete my entire life. Golf, tennis, horseback riding, you name it. I am the oldest guy doing Cross Fit in Malibu. I have to slalom and see the sparkle of the rooster tails and jump the wake.

Well there I am the next morning, behind the Chris Craft, waiting to shout, “HIT IT!” I fell once, I fell twice, I fell three times. Then, the fourth. My entire back and body spasmed. I wanted to cry. After being lifted into the boat, in fact, I did cry. The pain was too great. The old memories felt like they were vanishing. Those days of being indestructible…. My surgery is scheduled for Wednesday. (That was Nov 4th)

Clearly, this has been a life lesson. Linda had taken such great care of me. I cannot take ten steps without excruciating pain and shouts, and even tears. So here I am today, wanting to let all my friends, family, customers, my entire Howdy’s Staff (especially Benji and Cristi) know that I will be back soon. Improved menu, better veggies than ever, and Linda’s famous soups!

But most of all, a team that really loves our customers.

SONRISAS……..P.S. I will be 30 pounds lighter.

“Water skiing on 2 skis is like kissing your sister,” Howdy said. But back surgery is even worse. Good Luck Howdy!

***beginning Monday, 5pm Classes are now on M-T-W-Th! Sign up, work hard***

Thursday’s WOD at 7 and 9am, 4 and 5pm
10*9*8*7*6*5*4*3*2*1* reps for time:
Deadlift (100/70kg)
*= 10/7 cal bike (12/9 cal row)
Record load, time and scaling

Intended Stimulus
Are you ready for 10 short bike SPRINTS?! Today, you’ll work your way down from 10 to 1 reps on the deadlift while maintaining a 10/7 cal bike sprint (12/9 cal row) after each set of deadlifts. The whole thing is for time so push the bike! Choose a load that allows you to go unbroken on the deadlifts, MAYBE 1 break in the sets of 10, 9, 8, and 7…MAYBE. This one is going to be a burner so make sure that each time you get back to the barbell you set up a rigid neutral spine and separate that barbell from the floor (NO YANKING). Enjoy!

Wednesday 201104 Franish Triplet

Yoga with María happens tonight at 6pm! Click this zoom link to join, All welcome

Intended Stimulus
Here we have a 21-15-9 triplet! This one is going to be fast and furious! A little bit slower than Fran (notice that 60/45kg Rx on the front squat), but fast nonetheless! You’ll want to find a load on the front squat that you can get the 21 done in 3-4 sets max. Then for the 21 reps of push and pull, think 1-2 sets on the push-ups, 2-3 on the pull-ups. Same goes for the round of 15, and then maybe unbroken on the round of 9!? Stay nice and strict on the push-ups, getting full range of motion on each rep, avoiding any sagging of the midline or hinging of the hips. Bands are ok for pull-up scaling today.

The Champ ate at Lily’s… I guess that gives YOU the green light? Mathewfras IG, photo Sammy Moniz

Wednesday’s WOD at 6, 7, 9, 10am and again at 4pm
21-15-9 reps for time:
Front Squat (60/45kg)
Record time, load, and scaling

Tuesday 201103 Choose

Choosing your own number of repetitions for most of today’s activities encourages you to try for better quality at a more difficult level of movement. If you can get your feet to the bar with a strict toes to bar, don’t kip wildly to get in all 10… instead work on control and simply get 5. If 2 wall walks are just right, then don’t go for 3 and move with bad form. If the load is easy for 10 reps on the step up… then carry a heavier load where 10 allows for constant motion and yet is challenging. This is called right-leveled struggle. Take a dose that you can handle and not one that knocks you out. Learn from it, get stronger, and take a bit more. Develop a tolerance, become inoculated and then the next time you can take a larger stimulus. This is adaptation. And this takes proper titration of challenge and ease. Struggle with grace.

SLIPS: Scales, L-sits, Inversions, Planks, Stretching… gymnastics fundamentals are calling out

Tuesday’s WOD at 7 and 9am, again at 4 and 5pm
20 minutes of constant quality movement:
5-10 Strict Toes to Bar
2-3 Perfect Wall Walks
10 Weighted Box Step-ups
400m Run

Intended Stimulus
Today you get lots of practice. The intention is that you find scalings that allow for continuous movement (not to be confused with easy movements). You’ll choose the rep scheme that allows for this “constantly moving, but challenging” 20 minutes. If strict TTB isn’t possible, think strict toes as high as possible, or strict knees to chest. For the wall walks, many will put feet on a box and do plank to pikes. On the weighted step up, the weight should be challenging, but you should not have to rest and lastly, you will run 400 meters. This is to get you out of The Hut and certainly fits with the theme of constant movement. Use the run to concentrate on smooth stride, quiet landing of the feet AND pay attention to your breathing pattern

Monday 201102 Hang Power Cleans

A bunch of great workouts this week… and we kick it off with a heavy day. Begin the month of November by spending an hour divided between skills and drills to improve your technique with the hang power clean and loading up the barbell and training this movement that is so effective at improving strength, speed, power, as well as coordination AND core stability.

Monday’s WOD at 6,7,9,10am and again at 4pm
Hang Power Clean
Post heaviest load

Intended Stimulus
Today, after a generous amount of skill work, the goal is to get heavy for your set of 3 hang power cleans and hold that load for the last few rounds. You’ll warm-up in load before set one. You will start your first set at a moderate load and then during your next 6 sets, you will add load as desired (and as directed by a coach). When you reach a load that is challenging enough for your skill level, hold that load for the remainder of the sets. Give yourself at least 2 minutes or rest between all 7 working sets.

Friday 201030 30-20-10

Intended Stimulus
Yes, that round of 30 is going to be a beast, but after it’s done the workout is 50% over! You need to be able to finish the round of 30 for all 3 movements in 4 sets or fewer. That means single TTBs or sets of 3s or 5s are not an option. The MB Squat Clean Thruster is just like how we often practice starting our sets of WB shots, but you press it all the way overhead instead of tossing it. That movement starts with the classic MB Squat clean. On the DB snatch, both heads of the DBs need to touch the ground and you must alternate hands each rep. You should be able to cycle at least 10 DB snatches without breaking.
Friday’s WOD at 7, 9, 10am and again at 4pm
30-20-10 reps for time:
Toes to Bar
MB Squat Clean Thrusters (20/14#)
Atl. DB Snatch (50/35#)
Record time, load, and any scaling or modifications

Thursday 201029 LOOONG AMRAP

Way back in 2009 Jason Khalipa came to visit CrossFit Malibu to do some training while he was on a trip in LA. He hung out with all of us during our 9am workout session… I can vividly recall our workout was 4 rounds for time of 10 deadlifts and 400m runs. He continued on afterwards to complete another 3 WODs, including some heavy push jerks off the rack, and a twenty-five minute AMRAP. Reading from his phone, he wrote the workout on the chalkboard: 400m run, 50 wall ball shots, 32kg KB swings… he called his coach and said something like, “Did you mean to say 25 minute AMRAP? ” He listened to the response and then said, “oh ok… Yup,” saying to me, “it’s a 25 minute AMRAP.”  So today…

Yup, it’s a 25 minute AMRAP. 

Thursday’s WOD at 7 and 9am, again at 4 and 5pm
25 minute AMRAP:
800m Run
20 Box Jump Up and Overs (20″)
20 Push-ups
Record time and scaling
Intended Stimulus
Ready for a long one?! Here we have a rare, but often crowd pleasing workout, that goes over 20 minutes. The intended stimulus is to pick a pace and scaling that allows you to keep moving for the entire 25 minutes. Pretty simple. Keep track of your split times on the 800s for some extra motivation to push the running. Today is not about JOGGING 800m… you should push the pace with at least a 5k race pace as a goal- something in the 3-4 minute realm for the run OR scale it back a bit. Those with orthopedic issues can choose between 1k row, 900m ski or a 1.3 mile assault. Pick a box that allows a jump up, turn, and step or bounce down, to happen without hesitation. And break up the push-ups early to prevent getting to a 1-2 rep at a time scenario. BE CAREFUL with the traffic ON THE RUNS!

Wednesday 201028 Fsquat and TGU

Yoga with María happens tonight at 6pm! Click this zoom link to join, All welcome

Wednesday’s WOD at 6, 7, 9, and 10am… and again at 4pm *YOGA at 6pm
Tempo Front Squat (3 second lower)
Turkish Get Up
Record heaviest squat and TGU set

Intended Stimulus

The goal today is to move with purpose and intentionally. Slowing down the front squat with a 3 second lower means you’ll be forced to find the correct movement path (hips back and down, elbows up, heels down, knees out, etc). If you don’t, it will clearly show you (and the coaches) where your front squat needs work. A 5 rep set with a 3 second lower on each rep takes about 25-30 seconds, so listen to the coach’s counting and stick to the tempo! Then, after each set of 5, you’ll move to a KB and move with purpose and intentionality some more by doing 2 perfect TGUs on each side. You’ll rest a few minutes between sets.

Tuesday 201027 Windy Couplet

WOW… that wind was something. And by something I mean: it sucked! What I really mean is that at times yesterday it got in the way of some really great gymnastics drills and skills. But thanks to YOU and the COACHES for persevering and making the best out of an extremely dry and dusty situation! While the Hut is now all nice and cleaned up (THANKS MATTHEW!) after what looked and felt like a dirt typhoon… expect a bit more of the same for tomorrow. Many classes are full or close to it- and while we cannot open the sliding door, we will do the best we can to get around to help you decide on loading, get some eyes-on for your barbell warm up, and help you set up for this one as best we can. Take a deep breath and relax (I’m talking to myself here)… we will get through wind and fire season at some point. In the meantime, hope the power comes back on at my house- AND yours!

*reminder: Yoga is on for Wednesday at 6pm, zoom style!

Tuesday’s WOD at 7 and 9am, again at 4 and 5pm
CrossFit Open 20.1
10 rounds for time:
8 Ground to Overhead (45/30kg)
10 Bar Facing Burpees
Time Cap: 15 minutes

Intended Stimulus
If you did this one in the last open you probably remember it! Today we use it as a training day. The goal is to find a load on the barbell that allows you to get 8 ground to overheads done in 1-2 sets the entire time (rather than the “quick singles” strategy many athletes took in the last open. That may mean lightening up the load a bit. We will do a good bit of skill work focused on cycling the barbell through these ground to overheads, which for most will be clean and jerks. The time cap is obviously there to make sure the time domain is met, but that doesn’t mean today is the day to Rx, get through 5 rounds, and get time capped. In fact, coaches may even suggest modifying burpee volume to 8 or 6 to keep athletes moving! 10 rounds for time is tough to wrap the head around, so don’t get sucked into a first round sprint, find a pace that you can sustain, and get after it!

Monday 201026 Gym Skills then a Row

The CrossFit Games has crowned the 2 favorites with the titles of Fittest Man and Woman on the Planet (in the solar system?). These 2 were so favored that if you bet a dollar on either of them … you would have likely made about 13 cents each. Mat Fraser wins his 5th and Tia Clair-Toomey wins her 4th consecutive- each were completely dominant all weekend long. There will be MANY highlight videos coming out on CrossFit.com all week and beyond. Find some stats and the leaderboard here. And actually, here are a few of the Vegas odds 5 days prior to the Games this year

Maria will ZOOM a LIVE yoga session this week on Wednesday at 6pm- on a new day for this week only. Adjust your schedule and/or show up at 6pm Thursday to our CrossFit Malibu YouTube Page yoga playlists

a ceremonial prayer for rain (aka- med ball power launches for max air time in Saturday WOD)

Monday’s WOD at 6, 7, 9 and 10am and again at 4pm
Gymnastic Skill Work
6 minutes of Ring Muscle Up Transition Drills
6 minutes of Parallette H/L-Sit Drills
6 minutes of Handstand Drills
For time:
Row 1000m

Intended Stimulus
Today we get a nice long chunk of gymnastics skill work! It is going to be different with all of you spread out around The Hut in your stations, but if you listen closely and follow along with the drills, this is going to be a really beneficial and productive day. Everyone will start class with a set of rings, parallettes, and a place (or way) to be upside down. Then, just follow along with the progressions and by the end of 20-ish minutes you’ll be more skilled AND you’ll be ready for that 1k row test! Check your old PRs and go for it!

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