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Friday 201023 3 Round Tripl3t

The CrossFit Games begins today! Five men and five women have made it through the worldwide open, some sanctional events, and then semifinals to reach the final event this weekend. Three day of competition consisting of at least 10 events- some are now known and some are still yet to be released

Here are details about where and when to watch over the weekend (Friday, Sat and Sun!)

Athletes competing this weekend can make legitimate claim to be the fittest on the planet… according to the way that CrossFit defines fitness: work capacity across broad time and modal domains. Watch Greg Glassman talk about it here and here.

Matthew and Lacey get in early morning swings long before the sun came up Thursday!

Friday’s WOD 7, 9, 10am and again at 4pm
3 rounds for time:
500m Row
25 Thrusters (20/15kg)
15 Pull-ups
Post time, load and any other scaling

Intended Stimulus
“Wait, so all we’re using is an empty barbell?” Yep! Today, we have a 3 rounds triplet that looks eerily similar to the benchmark WOD Jackie. Actually, it’s Jackie+50%, but because it is split into 3 rounds, the stimulus will feel a bit different. Go out hard on each of the 3 rows, but don’t redline early. Think, 15 seconds or so slower than your 500m row PR pace. Then, go through the thrusters unbroken (remember, it’s only an empty barbell :)) On the pull-ups, if you can do sets of 5 over and over then go for it, but if you are an emerging pull-up athletes, consider using a light band today that allows the 15 reps to be done in 2 sets. Three rounds of this at a blistering pace will be mentally challenging, but that too is something we want to hone and refine alongside our endurance, strength, power, agility, balance, speed, accuracy, flexibility, stamina, and coordination!

Thursday 201022 Triplet “Compare To”

Managing your movement is important. It is so important, that as coaches, we spend most of our instruction time providing CrossFit Malibu athletes with corrective cues to improve upon mechanics… in the betterment of the way you move. Yes, we do use our time together to figure out scaling options so that workouts can “fit” ability levels and to ensure that everyone is hitting the intended volume of work based on individuals’ capacity. In many cases we are also pushing you to work with intensity- to get you to maximize THE key to results: moving with power.

But MOST of our efforts and attention is directed at moving effectively and efficiently… which increases the level of safety of our training program. We do this forever. Not just in your orientation session when we are covering the very fundamentals of a squat or in the Elements Series as we introduce newcomers to the 9 foundational movements and convey the CrossFit training regimen through first-hand experience. But we continue to help you refine your movement patters so that your results will manifest as you expect them to- within a reasonable time frame and via sensible progressions that minimize undo exposure to injury and overuse.

What we do NOT do is leave you on your own to decide when to add more weight, when to over Rx a workout, or to develop unsafe movement habits- leaving you unchecked or without assistance. It is why you don’t see people walking in and out of the Hut simply doing their own thing, listening to their airpods, and moving to the tune of their own coaching. We DO very much allow you to march to the beat of your own drum… it is clear that we give you plenty of room you to be yourselves- you bunch of goofballs. But in the end, we like to be in charge… telling you what to do and how to improve…. and you are the better for it : )

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

Thursday’s WOD at 7 and 9am, again at 4 and 5pm
For Time Complete:
42 KB Swing (24/18kg USA)
21 Burpee w/ Lateral Jump Over Abmat
21 Strict Abmat Sit-up
30 KB Swing
15 Burpee w/ Lateral Jump Over Abmat
15 Strict Abmat Sit-up
18 KB Swing
9 Burpee w/ Lateral Jump Over Abmat
9 Strict Abmat Sit-up
(compare to 200803)
Record time and scaling… better than back on Apugust 3?!

Intended Stimulus
Today we have a retest of a workout from August 3rd! It’s a fast and furious triplet of KB Swings, Burpee w/ lateral jump over abmat, and strict sit-up. From the get go, push the pace hard. Break up the swings into as few sets as possible and fly through the burpees! This is one to redline on 🙂

Wednesday 201021 E3M for 8

Matthew takes the group through some basic levitation drills before their 200m run sprints
Wednesday’s WOD at 6, 7, 9 and 10am and again at 4pm
On the 3 minute mark for 8 rounds:
5 Deadlifts TNG (building to AHAP)
Max duration plank (odd rounds)
Max duration hollow hold from the bar (even rounds)
Intended Stimulus
Today we deadlift heavy and practice some static gymnastics holds. You’ll have 8 rounds to build to a heavy set of 5 touch and go deadlifts. You will start round 1 with a load that is moderate, after doing some preliminary building in the warm-up, and then add load from there. You may add every round, but many of you will get to a load you want to stay at before the final round. If that is the case, just hold that final load for the remaining sets. Immediately after the odd numbered rounds you will hold a high plank for max duration. After the even numbered rounds you will hold an active hollow hold from the pull-up bar for a max duration as well. The midline is sure to be taxed from all 3 of these movements, so every time you return to the bar to deadlift, brace the midline and get in that neutral spine set up!

Tuesday 201020 OHS and an AMRAP

Looks like a big event is coming up soon.  No, I’m not talking about Election Day… I’m talking about an end to Daylight Savings Time. In less than 2 weeks we will have the return of the sunrises during that 6am hour and that means more of you attending the 6am class sessions on Mondays and Wednesdays! That also means a sunset as soon as the 5pm classes on Tuesday and Thursday begin! So choose your sunsets and sunrises carefully. OR avoid them entirely by attending the Mon-Wed-Friday 10am sessions. Light crowds and lots of instruction time!

Tuesday’s WOD at 7 and 9am, and again at 4 and 5pm
12 min of Overhead Squat skill development
7 min AMRAP
7 Overhead Squats (45/30kg)
14 Cal Row/Bike/Ski

Intended Stimulus
It has been a while since we spent some dedicated time overhead squatting from the rack. Today, we’ll do it for technique, refining the movement pattern before adding load. The suggested rep scheme will be 5-5-3-3-3 gradually loading as directed by your coach. Then, you’ll make your bar lighter (yes, even if your last set was at or near Rx) and go for a near sprint AMRAP of 7 OHS and 14 cals on an erg. The goal is unbroken OHS for a few reasons: to hit the stimulus of a ‘sprint’ and because shooting for unbroken often slows us down and forces us to stabilize. Remember, midline stability is everything in the OHS, so breathe in and out at the top of the rep and brace through the dynamic portion.

Monday 201019 Triplet EACH for Time

Chandler is a sports medicine major in her second year of classes and she joined up with us just as she started at Pepperdine. In fact, she came and checked out the Hut with her dad even before school started on a trip to visit campus. Chandler hit the ground running! She is now also a student in SPME 440- the course that we teach from CrossFit Malibu- and will continue that course with an internship with us.

Regarding her beginnings at the Hut she says, “joining CrossFit Malibu was a light in the midst of darkness. The coaches and community instantly made me feel welcomed and accepted. They met me where I was, while setting up a positive space for me to improve.”

Chandler goes on to explain, “Battling a mental illness that debilitates me physically, I always struggled with my relationship with exercise. Time spent in the gym or exercising in any way was exhausting and depleting, yet I never felt like I could take a break. My relationship with myself translated to my exercise patterns. I worked out to prove that I was never enough – never fast enough, strong enough, nor “fit” enough. I worked myself into the ground only to experience no gain.

Learning how to train functionally, to specialize in not specializing, to rely on evidence, and to strive for general health and fitness changed my relationship with exercise and with myself. I now workout because I love my body for what it does for me and how it can adapt. I am motivated to show up to the Hut ready to grind so that I can strengthen my grit, practice and improve skills, address and tackle my weaknesses, challenge my limits, and train alongside the most impactful community.

CrossFit Malibu has become my home, and I am grateful for all the energy people have graciously poured into me to make me better physically, mentally, spiritually. Thanks for sharing your experience, strength and hope with us all, Chandler. 

Monday’s WOD at 6, 7, 9, 10am and again at 4pm
Complete 4 rounds, EACH for time:
200m Run
15 DB Walking Lunges (50/35#)
10 DB Hang Power Cleans (50/35#)
-rest as needed between rounds-

Intended Stimulus
Today we push hard on each round to finish the work in as little time as possible. Yes, that means all out each round starting with round #1! The good news is you’ll be able (and will need to) rest at least a few minutes between rounds. The run should be a sprint, taking care as you exit and enter the yard, but a sprint 🙂 You’ll get right to the DBs (in the front rack position) for 15 walking lunges. These should go in 1 or 2 sets. They’ll be heavy, but not too heavy that you can’t at least get 10 without stopping! Lastly, you’ll keep those same DBs for a set of 10 DB hang power cleans which, again, should go in 2 sets MAX. Consider sticking with a 1 to 1 work rest ratio today (maybe leaning more to the rest side as the rounds tick by).

Friday 201016 Clean and Jerk

The CrossFit Games weekend is coming up beginning a week from today! Tune into CrossFit.com to link to watching as much of the Games live as well as delayed. On Saturday Oct 24th from 10am-noon PST watch competition LIVE on CBS!

Friday’s WOD at 7, 9, and 10am and again at 4pm
Every 90 seconds for 20 minutes:
3 Clean and Jerks (AHAP)
*start moderate and add load every other round

Intended Stimulus
Today will eventually be a heavy day… but first, some technique work. Then loading begins at about a 65% of 1RM level, then adding about 5% on every other set (at the most!). Once you nail three reps and you feel right at the edge, you can keep it RIGHT THERE!

Thursday 201015 Run & DU

New art working hanging up at the Hut by new CrossFit Malibu athlete Brittneybanks.com

Thurs’ WOD at 7 and 9am and again at 4 and 5pm… sorry, no live YOGA this week…
For time complete:
1200m Run
100 Double Unders
800m Run
100 Double Unders
400m Run
100 Double Unders
Intended Stimulus
Today we have a single modality couplet. That means of the 3 modalities (Monostructural, Gymnastics, Weight Lifting) we are doing all monostructural, but the workout is a couplet as opposed to a running/rowing/skiing/biking/jumping only. Today is a good day work on DUs in the workout. That may mean scaling the volume to 30 or 50 reps of DUs each set in order to get them done in about 2 minutes and get back to the running! Most everyone should run today, unless injury prevents you. For the non jumpers, scale the 100 DUs to 25/20 calorie bike. For the non runners, sub row distances of 1500, 1000, and 500m or ski distances of 1200, 800, 400m.

Wednesday 201014 Back Squats

We had a heavy back squat day about a month prior to entering quarantine… so you might look back to Feb 11th’s 5×5 as a basis for today’s workout. Coming off of the quarantine in mid-July we did some heavy back squats for 12-9-6-3 reps on the 15th BUT that day’s programming was intended to bridge a period of “not-so-much-heavy” with a future of “heavy and getting heavier”… so today just might be the day that you feel and perform well on some heavy sets of 5. Perhaps even to rep out 5 for a PR! Coaches will be looking to push those who need the pushing, and to hold back those who need THAT form of assistance. That is what we do, so be open to the feedback.

Yoga this week is canceled- so you can watch a recorded version here.

Wednesday’s WOD at 6, 7, 9 and 10am, and again at 4pm
Back Squat
Post new 5RM

Intended Stimulus
Today we shoot for a new 5RM back squat! The focus of the entire hour will be prepping the body to squat heavy for 5 reps. The specific warm-up will have squat specific technique work that will both activate the musculature and prep the nervous system for the tall task setting a new 5RM. After a few warm-up sets with an empty bar, you’ll start loading up your bar and doing sets of 5. Between the early sets you’ll rest about 3 full minutes and towards the last few sets you may find yourself resting 5 minutes! That is ok, in fact, it’s encouraged so that you give your body enough time to recover and then perform at a high level. After the warm-up sets on the empty bar you will end up doing 5 or 6 sets of 5, so set a goal and then backwards plan so you have a tangible path to your new PR!

Tuesday 201013 double couplet

Tuesday’s WOD at 7 and 9am, 4 and 5pm
For time complete:
MB Cleans (20/14#)
Toes to Bar
-rest 3 minutes-
MB Cleans
post total time including rest

Intended Stimulus
Today you’ll do 2 fairly short and sprint couplets (and then a little finisher). It’s always fun to have MB cleans in the workout. It also challenges us to maintain technique while pushing the pace. You’ll likely go unbroken on the MB cleans and then you want to find a TTB scaling that allows you to complete the set of 21 and 15 in 3 sets or fewer. Finish that couplet FAST, rest 3 minutes, and then hit a couplet of MB cleans and burpees even faster! Some things to remember on the MB clean: get to full hip extension BEFORE you shrug and pull under, and keep that ball from spinning (rotate your body around the ball).

Monday 201112 Buff Cindy

A heavier and harder (?) version of the benchmark WOD, Cindy. Increasing the range of motion requirement on the pull ups, the relative difficulty level of the push up, and the loading of the squat all points to what COULD be perhaps a tougher version. But it is all about the way you treat that 200m run. If you slack off and try to find some rest and recuperation over that 200m distance, then you are most certainly decreasing the overall intensity of this one. But if you can manage to fight the urge to treat that one minute run more like a sprint… then you just might be able to keep the intensity level up. That creates an additional mental task today… keep the brain engaged and focused on pushing that pace!

Monday’s WOD at 7, 9, 10am and again at 4pm
20 min AMRAP:
200m Run
5 Chest to Bar Pull-ups
10 Army Combat Push-ups
15 Goblet Squats (50/35# DB)
Record number of rounds and remaining repetitions

Intended Stimulus
Today we have a Cindy variation that has more difficult movements for the 5-10-15, and also includes a 200m run in each round. This run will keep you from being able to get the high number of rounds that we usually shoot for in Cindy. That doesn’t mean that the run is a rest. In fact, it’s the opposite! The run needs to be pushed hard so that you can keep the intensity level up throughout the entire 20 minutes. Pull-ups should mostly go unbroken. Two sets or fewer for the push-ups for the majority of the workout and unbroken goblet squats, at least for a while, would be the ideal scaling. Have fun and push hard for 20!

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