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Thursday 220428 E4M for 5 Rounds

3 phases of a MB clean: Parker with the setup, Nate pulling under, and Josiah in the bottom of the squat with the elbows under the ball

5 rounds on the 4 minute mark for max reps:
10 DB Deadlifts (50/35#)
8 DB Box Step Overs (same load as DL, 24/20″)*
Max rep double unders to the 2:30 mark
Post total DUs completed and any scaling

* = suitcase grip

Wednesday 220427 Press, Push Press, Push Jerk

Ready for all 3 presses from the pressing series in 1 heavy day?! Today, you will have roughly 10 minutes at each station to build to a heavy set of 1, 2, and 3 respectively. Doing a set on the 3-4 minute mark will ensure you get all the reps in without rushing. Each left gets more technically difficult as you go, but… as you go from press, to push press, to push jerk, you’ll also be able to lift more due to the added power (and for the jerk, added drop under the bar) from the hips. An experienced lifter may only have to take a few kilos, if any, off the bar between set #4 and set #1 of the following lift, while others may need to decrease the load between movements a bit more in order to drill the technique.

Annie has been at The Hut for a few months now and here, demos an excellent MB clean. Welcome to The Hut and nice work!

Workout of the Day:
Shoulder Press
Push Press
Push Jerk

post all loading and any scaling

Tuesday 220426 Running and Gymnastic 6 Rounder

Rachel drives the elbows through FAST as she catches one of many hang cleans!

6 rounds for time:
200m Run
Odd rounds: 20 Toes to Bar (rounds 1, 3, 5)
Even Rounds: 20 Pull-ups (rounds 2, 4, 6)
Post finish time and any scaling

Monday 220425 “Karen”

Join us Monday night at The Hut at 6:00pm for a dedicated mobility session! We will break out the yoga mats, foam rollers, bands, and lacrosse balls for a full body mobility session. This will be the perfect hour to follow up Monday’s workout of the day…. “KAREN”! We’ll see you there! This will NOT be ZOOMed. Yoga at The Hut and on ZOOM will return next Monday, May 1st.

Becca and her mom, Mellie, share a bike during Saturday’s interval WOD. You may recognize her from SugarWOD where she logs her remote CFM workouts all the way from Tennessee! Welcome to The Hut!

Workout of the Day:
For time complete:
150 Wallball Shots (20/14#, 10/9′ target)

Compare to Jan 11 2016 and Dec 12 2010. If you have done the CrossFit Games Open you might have done “Karen” as the first 150 reps of 12.4, 13.3. (150 wall ball shot, 90 double under, 30 muscle up AMRAP in 12 minutes)

Strict 15 minute cut off.

Saturday 220423

Classes at 8:00 and 9:00am as usual this Saturday! Get the weekend off to a good start by gathering with your community and getting after the unknown and unknowable. Sign up in advance using MindBody.

Friday 220422 AMRAP 20

The 7am crew powers through that long MB clean triplet!

20 minute AMRAP:
12 Front Rack Reverse Step Lunge (50/35kg)
10 Pull-ups
8 Ring Dips
-rest 1 minute-
Post completed rounds + reps and any scaling

Thursday 220421 5 RFT: Run, MB Clean, DB Press

Sumo deadlifting in the small room, Scott and Eric work rigid neutral spine, bar path, AND add some load as they go

5 rounds for time:
400m Run
20 MB Cleans (20/14#)
10 DB Push Press (50/35#)
post finish time and any scaling

Wednesday 220420 Sumo Deadlift 5×10

Congrats to Nick as his screenplay “Escape from Virtue” won best screenplay at the International BrightLight Film Festival! Nick was introduced to The Hut by his cousin Dane and has put in some serious work over the last few months. He embodies the part of the CrossFit methodology that is key to what makes The Hut, The Hut: Mechanics first, consistency second, and intensity third. He strives to improve his mechanics in each and every class, the intensity soon followed, and it shows! You can typically catch him in the 10am or 5pm class, and you’ll find his name up on the PR board a few times each month. Once again, congrats on the award, Nick! We’re glad to have you at CFM.

Congrats Nick!

Sumo Deadlift
build to a moderately heavy set of 10

Tuesday 220419 4 Very Different Tests

It’s test day! The fun kind of test day. There are 4 very different tests for you to complete today. Each station will be 6-8 minutes long. So, after you’re 2 min max push-up test you’ll have a nice long rest before your 3 attempts at a max duration handstand hold. You’ll scale to something that allows you to hold for at least 30 seconds. Then, you’ll grab 2 heavy KBs and make as many laps as possible around the hut without setting the bells down. You only get one shot at this test so hold on as long as possible and give every once of grip strength you have! Lastly (after another long rest), you’ll sprint 0.6 miles on the bike. Most of you know how this feels and, well… that’s exactly why it’s the last test!!!

Nick continues to drill his olympic lifts and the results speak for themselves!

4 tests (roughly 8 minutes to complete each station):
1. Max rep ACFT push-up in 2 minutes
2. 3 attempts at a max duration handstand hold
3. Max distance double KB farmer carry (24/18kg)*
4. 0.6 mile bike for time
*farmer carry course is around the hut (100m/lap)

Post all 4 scores in SugarWOD

Monday 220418 Snatch Technique and a Metcon

Longtime CFM member, Pepperdine Music professor and musician extraordinaire, Lincoln, is conducting a concert next Saturday (April 23rd) at Pepperdine at 7:30pm. The program features the West Coast premiere of Stewart Copeland’s rock opera, Satan’s Fall, and also a world premiere of a new piece that Lincoln himself composed. We would love to see the CFM community come out and support. Ask Lincoln any questions you may have and find more info HERE!

Come support Lincoln 7:30pm this Saturday at Pepperdine!

Workout of the Day:
12 minutes of Power Snatch skill work
4 rounds for time:
10 Power Snatch (45/30kg)
15/12 Calorie Row

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