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WORKOUT OF THE DAY

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Wednesday 210915 Burpee Pull-up + Run Intervals

Give each round everything you’ve got. This is meant to be mentally challenging, like yesterday’s back squats, but in a TOTALLY different way. This one is cardio + will power. For those who cannot jump and pull-up their chin over the bar from the ground, use a box to step up on after your burpee and do a jumping pull-up from atop the box. Scale the run to a 400m run if your time trial 600m is longer than 3:30. Push the pace. All 4 rounds. Let your effort on these intervals make you fitter.

 

4 Rounds EACH For Time:
12 Burpee Pull-ups
600m Run
Rest as needed between sets
post all 4 finish times and any scaling

Tuesday 210914 Heavy Back Squats

Yep, it’s a heavy day. Each set heavy and about 2/3 of the way through the set there should be some soul-searching regarding how you are going to get out of “the hole” yet AGAIN! Each set should make you a bit worried about the upcoming set! IF not, it shouldn’t count… as light weights are only for warm ups today.

It should take you about 4-5 sets of squats to set up your first “15 rep round.” Empty barbell… for about 10-12 reps- some with pauses at the bottom. Add some load and get 5 squats and then 4-5 tempo squats- slow on the way down and fast on the way up. Two more sets increasing load: remember, the GOAL is to get warm, NOT to get fatigued. Feel out the load. Think, “Can I get this 10 times?” If yes- try it for 15! After all- this is 100% physical AND 100% mental.

Yes, this is experimental. So experiment. You might only get 12 reps of 15 on the first set… then bump up the load and with less effort get in all 12 of the second set. Some strategy can be taught… but there’s much to be figured out along the way. I suggest to NOT go out speedy through the first through reps- but hold for a solid BEAT when you are standing tall. That is a 2-3 second break while the skeleton bears some load and you get a breath to reset the midline. Be brave. Don’t be pigheaded. (200715)

Dane has been getting in for some 1-on-1’s to focus specifically on olympic weightlifting and gymnastics. It’s clearly paying off!

Back Squat
15-12-9-6-3 (AHAP each set)
Post all 5 loads
Compare to 200715

Monday 210913 “Christine”

We kick off a fresh week here at The Hut with a benchmark girl WOD! “Christine” is a fast a furious triple that includes bodyweight deadlifts. If you cannot get 12 BW deadlifts in 2 sets fresh, then it’s best to scaling something that will allow you to go 6+6 during all 3 rounds of deadlifts. The pace on the box jumps should be safely pushed. No misses, but still transition between jumps efficiently and quickly. Each round starts with a 500m row and the entire 5-7 minutes on the rower should be at a pace that is uncomfortable enough to send you to the dark place, but beware! Don’t sprint the row, especially on round 1 because you’ll likely dig a hole you can’t get out of without dropping the intensity level significantly.

Don’t forget about Yoga at The Hut and on ZOOM with Maria Monday at 6:00pm!

Charlene and Joanna smile their way through some strict ring rows while Debby heads out on another run, with a smile of course!

“Christine”
Three rounds for time of:
500m row
12 bodyweight deadlifts
21 box jumps (24/20″)
Post time and load to chalkboard/journals.
Compare to September 23rd 2016, August 20 2014, October 19 2013, July 27 2013, October 26 2012

Saturday 210911

Saturday classes as usual at 8:00 and 9:00am. Sign up in advance on MindBody and join us for a 9/11 tribute WOD!

Friday 210910 4 Rounds For Max Reps

This Friday, September 10th, after the 4pm class, come to The Hut to meet and hear from 7x CrossFit Games athlete Brooke Wells! She’ll be coming to The Hut to chat and also for a time of Q&A at 5pm, immediately after the 4pm class finishes. Come meet her, hear about her CrossFit journey, and gather with your gym community! Bring a friend and some good questions. We’ll walk over to Howdy’s after 🙂

Kyle has been working hard on his mechanics and it is clearly paying off!

4 rounds for max reps:
1 minute max rep Alt. DB Hang Split Snatch (50/35#)
1 minute max rep Push-up Down-Dogs on DBs
1 minute max rep DB Bowtie Thrusters (50/35#)
-rest 1 minute-
post total reps completed each round and any scaling

Intended Stimulus
This triplet for max reps is going to require some thinking. Not because it’s a complicated rep scheme or a confusing template, but because all 3 components are movement variations that don’t show up all that frequently. Certainly the alternating DB hang split snatch will require much thought and coordination as you figure out how to best bring the DB down form overhead, where to switch hands, and what foot you like to send forward on the split. Don’t overlook the DB bowtie thruster though… Here, you’ll hold the DB by the heads instead of the handle (like a bowtie in the front rack) and squat to full depth, driving the DB to a locked out and stable position overhead. Use the same DB for the snatch AND the bowtie thrusters today regardless of which one is your weaker link. Show up humble and enjoy the learning!

Thursday 210909 Front Squat, TTB, Cal Row

This coming Friday, September 10th, after the 4pm class, come to The Hut to meet and hear from 7x CrossFit Games athlete Brooke Wells! She’ll be coming to The Hut to chat and also for a time of Q&A at 5pm, immediately after the 4pm class finishes. Come meet her, hear about her CrossFit journey, and gather with your gym community! Our friends at Lululemon Malibu will also be here doing a giveaway! Bring a friend and some good questions. We’ll walk over to Howdy’s after 🙂 Click here to watch Brooke go through Open WOD 21.2

Another great Yoga session at The Hut! (photo cred Cecily)

21-15-9 reps for time:
Front Squat (70/50kg from the ground)
Toes to Bar
Calorie Row
post finish time and any scaling

Intended Stimulus
We’re looking to push the pace today, breaking off big sets of both the front squats and toes to bar, while hitting the ALL the rows hard. Get a loading and TTB scaling that allows you to take no more then 2 breaks on the set of 21. Then dial up the pace on the round of 15 and 9!

Wednesday 210908 Sumo Deadlift 5×5 + A Little Something Extra

This coming Friday night at 5:00pm, immediately following the 4:00pm class, CrossFit Games veteran, Brooke Wells, will be coming to The Hut to speak and do a Q&A session! Come meet her, hear about her CrossFit journey, and gather with your gym community! We’ll walk over to Howdy’s after 🙂

Deborah and Becca go pull-up for pull-up as they wrap up “Quarters”!

Workout of the Day:
Sumo Deadlift (volume sets)
5-5-5-5-5
post load for all sets

Intended Stimulus
This is a true heavy day. The twist is that many of you may not have a 1RM sumo deadlift to calculate a true 80% off of. If that is the case, build in the warm-up to something that feels moderately heavy. Use that for your first set. Tinker if necessary, but by set 5, that “moderately heavy” load will likely prove to be just right! Rest around 3 minutes between sets. This is the focus of the day so don’t even worry about the finisher 😉

210907 Anniversary Quarters

Today marks the beginning of the 13th year of CrossFit Malibu. Thank you for spending time with us- for your hard work and your commitment to your health and to making this place what it is. A HUGE thanks to the incredible staff that we have with us this year with Jordan running our operations and coaching a few days each week and Maria, Matthew, Jonathan & Becca taking on all the fun of coaching group and individual sessions. Their expertise, execution, and energy provides our daily dosage in a way no others possibly could- we are fortunate to have them with us.

Acknowledging the tumultuous times the world is going through these days-  I simply want to state that we are a community who welcomes and applauds all people regardless of their race, sexual preference, age, size, shape or other differences. I know that newcomers enter our space, unsure of where they stand and learn very quickly that they stand on the exact same level as everyone else- veterans, coaches, and owners included.

I know we are people who respect effort, not weight.  I know that we value each other and the support and comfort we receive from each other inside the walls of the gym and outside. I know that the TRUE competitive spirit is better focused within each person for individual improvement and not against others in pursuit of trivial, short-term gain. I know that the way we interact with each other, including what we say to each other, is uplifting and respectful- that criticism and divisiveness is not a sword to be wielded here. I know that we work hard, we go outside and play, and we better ourselves.  I also know that we have literally survived floods, fires, global pandemics and social injustices and upheavals and we ALWAYS come out stronger.  We always come out stronger because of who we are, we persevere, we set high standards for ourselves and we live up to them. And we have no tolerance for what is NOT in line with these values.

We value health, strength, character, and doing our best, wherever we are at in our journey.  We show up, we work, we honor ourselves and each other in all of our humanity and diversity, and we take that way of life from the Hut and into our lives. Keep it up!

 

Workout of the Day:
Part I- Work up to a heavy 3RM Turkish Get up12 minute time limit
Post heaviest 3 rep set to chalkboard and journals.
-then-
Part II- “Quarters”- CFM’s Inaugural WOD
For Time:
400m run
25 squats
400m run
25 Dumbbell Hang Squat Cleans (30/25#)
400m run
25 Push Ups
400m run
25 Box Jumps (20″)
400m run
25 Kettlebell Swings (24/18kg)
400m run
25 Pull Ups
Post time and scaling to journals/chalkboard/PR whiteboard
Compare to any Tuesday following Labor Day in 2009, ’10, ’11, ’12, ’13, ’14, ‘15, ‘16, ‘17, ‘18

Friday 210903 4 rounds: Bike, Pull-up, HSPU

This coming Friday, September 10th, after the 4pm class, come to The Hut to meet and hear from 7x CrossFit Games athlete Brooke Wells! She’ll be coming to The Hut to chat and also for a time of Q&A at 5pm, immediately after the 4pm class finishes. We’ll likely walk over to Howdys afterwards 🙂 Bring a friend and some good questions. More info to come!

So many August PRs to be celebrated!

4 rounds EACH for time:
20/15 Calorie Bike
15 Pull-ups
10 Handstand Push-ups
-rest at least 1:1-

**use your own clock to time rounds as a new round of bike will begin as soon as all 4 are open

Thursday 210902 AMRAP 10 + Accessory Lifting

Scott, Dusty, and Jonathan chip away at those KB Weighted Step Lunges so they can get back to the Wallball Shots!

10 minute AMRAP:
10 Single DB Devils Press (50/35#)
10 Overhead Reverse Step Lunge (50/35#)
-then-
A weightlifting finisher 🙂
post total completed rounds + reps and any scaling

Intended Stimulus
10 minutes of unilateral fun! Set a pace that allows you to maintain control of the DB at all times. This pace should still be challenging enough that when you’re on the devils press you can’t wait to lunge, and when you’re lunging you can’t wait to devils press 🙂 for the single DB devils press you will start by dropping down to plank with one hand on the DB, do a push-up, jump up to a position where the DB is between your feet AND you have a neutral spine, then snatch the DB overhead. That’s 1 Rep. Your next rep will be with the DB in the other hand 👍🏻

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