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Mike and Lincoln push for every calorie before going out on a long walking lunge!Workout of the day:
DB Complex
5 rounds for load:
5 DB Deadlifts
5 DB Hang Cleans
5 DB Front Squats
5 DB Push Press
Post all loading
-then-
For time:
15-10-5
DB Thruster (40/30#)
200m Run
Post time in notes
Notice two things about the workout below:
1) The first few rounds contain A LOT of toes to bar. Scale to something that allows you to finish 25 reps in 5 quick sets or fewer. If you have the ability to link some toes to bar, but 75 in a single workout seems like too much of a reach, consider picking a TTB rep scheme like 15-12-9-6-3 (which cuts the volume from 75 to 45) or 15-15-10-10-5 (which scales to 55).
2) The prescribed deadlift is HEAVY! Yes, yours should be heavy too, even if you scale the loading. Pick something that forces dropping singles from the start.
Follow those two guidelines and get after this one!
How about those heavy box step overs last Tuesday?! What was YOUR favorite WOD last week?Yoga at The Hut and on ZOOM tonight at 6pm!
For time complete:
50-40-30-20-10 Double Under
25-20-15-10-5 Toes to Bar
5-4-3-2-1 Deadlift (130/90kg)
Post finish time and any scaling
Workout of the day:
15 minutes to build to a heavy 3 rep Hang Squat Snatch
-then-
Monostructural intervals
4x400m Run, each for time
rest as needed between sprints
Post loading and scaling here
Post finisher times in the section below
Keep working on the basics, the fundamentals- it is attention to the most rudimentary skills that separates the intermediate mover from the beginner. It even separates the master from the advanced practitioner. There are dozens of movements that we use in CrossFit training each week- taken from many different areas of sport like weightlifting and gymnastics; areas of exercise like calisthenics and plyometrics, and combined fields of sport/recreation and play like rowing, running, jumping rope. With the CrossFit cry for becoming generally physically prepared in a wide range of areas this MIGHT sound like it also means to develop only an average level of ability in each one of these areas. NOPE.
We want a concerted push towards mastery of EVERY movement that we use. This doesn’t mean that we spend hours on the rower each week or our entire weekend on olympic lifting workshops. This DOES mean that every time we cover a movement in a warm up, during a practice/skill set or within a workout- that athletes gain more proficiency than they had prior to that session. That each time we do the basic air squat- there is something new taken away. That each day we practice handstand push ups- there is new light shed on how to do it better- even how to scale it more effectively or what to practice moving forward.
This often means learning to walk before you run. Or more appropriately: learning to clean or snatch well from the hang position before going from the floor. Moving with better mechanics in a bar dip before doing a WOD on the rings. Gaining a better front rack position with an empty barbell for a front squat or clean before load it up with too much weight, same goes with the dreaded overhead squat! Developing solid technique with a regular push up and a static handstand before using handstand push ups.
This might even mean putting in some extra time with these things outside your time at the Hut. Many of you do this with mobility work at home, with jump rope practice when you go out of town, or other skills that are easy to work on when you have time on your own. This can also mean choosing one or two things to focus on each month- maybe static holds on the rings/bars, it could be grip strength with the false grip, it could mean daily wrist mobility/strength work. What ever it is for YOU- start with identifying a few specific points. Try some concerted and focused work just a few minutes a day… see if they move you just a step beyond the realm of beginner… that also means pushing towards the direction of mastery (2018)
Rachel works toward mastery in the front squatYoga at The Hut and on ZOOM tonight at 6pm!
Workout of the day:
Build to a 2RM thruster
-then-
Tabata finisher with 40% 2RM (20s work/10s rest)
Front squat on odd rounds (1,3,5,7)
Push press on even rounds (2,4,6,8)
Post new 2RM
Post finisher score in notes
Elle works on her hollow hold across 15 second intervalsWorkout of the day:
12 minutes of squat clean tech
-then-
12 minute AMRAP:
6 Front Squats (55% 1RM)
8 Ring Dips
12 Table Top Ring Rows
Post total completed rounds + reps and any scaling
Today we row a 5k….. but in the spirit of the unknown and unknowable, we do it interval style! You’ll work (hard) for 30 seconds at a time and each bout of work will be followed by exactly 30 seconds of rest. You will continue this 1 to 1 work:rest ratio until your monitor reaches 5000m. The intention here is that you push the pace on each and every interval and recover intentionally during your rests. As usual, distances are scaleable so don’t let that big number scare you! This is going to be a fun one to do with your community!
Kyle, Paula, and Andy work through 30 WB shots, while Ben box jumps. Welcome to The Hut Ben and Paula!Workout of the day:
Row 5000m working for :30 and resting for :30
post finish time and any scaling
A real sweat angel courtesy of Dr Jason… and the 30-30-30 WOD!Every minute on the minute for 20 minutes:
Minute 1: 3 Strict Ring Muscle-ups
Minute 2: 3 Wall Walks
Minute 3: 1/1 TGU (AHAP)
Minute 4: 30s erg sprint for calories (athlete choice)
Minute 5: rest
post your 30s erg sprint calories
post everything else in notes
Mandee and Matthew push hard on the bike during the Saturday 8am3 rounds for time:
30 DB Snatch (50/35#)
30 WB Shots (20/14#)
30 Box Jumps (24/20″)
post finish time and any scaling
If you are new to The Hut or have taken time off, you don’t NEED to go for a 3 rep max. In fact, it may be more beneficial for your fitness to get in 5 sets of 5 at a moderate load as you continue to learn and dial in the deadlift technique. Those going for a 3RM are required to have a written plan. No accidental PRs today. These are consecutive lifts, no dropping singles. Rest 3 minutes or so between heavy lifts and enjoy the fun and supportive atmosphere that always comes with workouts like this!
The Saturday 8am crew after many power cleans and much biking!Yoga at The Hut and on ZOOM tonight at 6pm!
Deadlift
3-3-3-3-3-3-3
Post new 3RM!
This might not look like the big workout of the week…. but if you choose the right load for the thrusters, a load that allows you to complete the 21 reps in 3 sets or fewer, it will be 🙂 That’s not to say it won’t be fun, in fact, the coaches ALL agree that it’s going to be a blast of a sprint! So, get into The Hut, go 21-15-9, yell “time!”, get high fives, feel accomplished. That’s your first Friday of 2023 plan!
Mike went for some pirouette skill work to go along with his handstand walks last week!Workout of the Day:
10 minutes to build to a moderately heavy set of 3 thrusters from the ground
-then deload your bar-
21-15-9 reps for time:
Thruster (45/30kg)
Burpee Box Jumps (24/20”)
Post finish time and any scaling
CrossFit Malibu is an inclusive strength and conditioning community. We are open for anyone who wants to elevate their physical abilities with the support of other motivated and inspiring people.
Questions?
Call or text our Hutline: 424.425.3630
Email Us: TheHut@CrossFitMalibu.com
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