We are proud to claim that Pam’s CrossFit roots sprouted here at The Hut… and she has grown into a full-on oak tree over the last 3 and a half years. She brought with her a background in swimming and cheerleading *(read: competitive, physical, and moderately outgoing!) and more interests and hobbies than any human I know. From what I’ve gathered over time… she can renovate and decorate a house, throw some amazing pottery, take care of horses, do triathlons, knows a ton about vintage cars and NOW she coaches at 1* CrossFit in Rhode Island. Pam went through our very own coaches-prep program, got her Level 1`Certificate about a year and was getting ready to complete our internship about the time Covid hit. Coincidentally, that was at her 3 year CrossFit anniversary and she has spent the last 6 months in training- both to become a coach AND her own physical training in her home gym (via many of our ZOOM classes!) and then at One Asterisk. She packed on the muscle and then joined the staff at 1*. We can’t wait for them to use the pic below in her coaches’ bio!
Wednesday’s WOD at 6, 7, 9 and 10am then again at 4pm
Post new 3RM
The goal for today is to find a new 3RM touch-and-go deadlift! Much like yesterday with the calorie sprints, there is going to be a lot of rest, and you should take it! Unlike yesterday’s calorie sprints, the rest you take today will allow you to recover in a way that you may not necessarily FEEL, but you need it nonetheless! After the warm-up and skill work, you’ll do 7 sets of 3 reps, resting at least 3 minutes between sets, maybe more between your last few. Today is best approached with an end goal in mind, rather than just wandering to something ‘heavy’. This will allow you to make a plan backwards from your final set.
Our first CrossFit Malibu highlight comes from the Jones Family-Trisha, Tom, and son Jaxon- who now live up in Lake Tahoe. They made the move north after their Malibou Lake home was lost in the Woolsey Fire. Their relationship with CrossFit started prior to their experience with CrossFit Malibu- when Tom’s company produced a “Fight Gone Bad” event in Los Angeles. It was there that they heard about CrossFit, it was also there that Jax took his first reps on a C2 rower!
Shortly after, Trisha was the first member of the family to join group classes and train with us. She was a long-time member of the 9 and 10am class sessions. Tom was in the late night crew- attending individual session at all hours of the night due to a heavy work schedule. Back in those days Jaxon would show up with Trisha and hang out at the Hut, chatting with the coaches and other members… asking when HE would get to join in the workouts. Then during one CrossFIT Open, a former CFM coach, Josh- become Jaxon’s personal workout coach… running versions of the Open with him.
As years progressed, Jaxon would come in and train with us to prepare for elementary school track and field competition days then did some swim training to get ready for the school swim team. Eventually on some mountain bike riding outings in Bluffs Park he found an activity that become his thing- something he loves to do now up north (with a lot more padding!) He goes to an outdoor experiential education school near Squaw Valley!
Thanks Trisha, Tom, and Jaxon for being such a part of the CrossFit Malibu Family- there are so many more activities we shared- but having the 3 of you all a part of us at various times is what the Hut is all about! Best in Tahoe- and thanks for sharing memories!
The CrossFit Games begins this weekend! Watch the new owner/CEO of CrossFit take on the first workout of the Games. Read this article if you’d like to find out some details about how this year’s Games are going to take place within the current environment. Perhaps more importantly: HERE IS HOW TO WATCH
Thursday’s WOD at 7 and 9am, and again at 4 and 5pm.
20 min AMRAP:
80 KB Swings (24/18kg)
60 Wt Box Step-ups (24/18kg)
20 Handstand Push-ups
Is it a chipper? Is it an AMRAP? That’s easy, it’s an AMRAP that feels a bit like a long chipper. Today the sets are big and will require some breaking up. That’s not to sway anyone from going heavy! If there was any day to accidentally go on the heavy side, it’s today. Have a plan going into the workout. You can always adjust that plan! Pick a KB you can swing USA at least 20 reps unbroken. You’ll use that same load for the step-ups, and yes, you’ll need to break these up into smaller sets as well. The sit-ups will be a breeze after all that KB work! Lastly (well, lastly if it was a chipper!) you have 20 handstand push-ups. These will be tough, especially after all those reps, but if you can do a few in a row, go for it today! If you need a scaling, you’ll likely be doing down dog push-ups 🙂 Check the clock after your 20 HSPU, you might have a few minutes to get back into the swings and, dare I say, the step-ups?!
I love CrossFit Malibu. By extension, I also love CrossFit. It has been a central focus of just about everything I have done for well over a 12 years. The potency of the method (THAT is works) and the foundational underpinnings (HOW it works) are so concrete and easily explained and rationalized. It is why I love teaching the CrossFit Level 1 Seminars- being a part of translating the message to newer CrossFitters, some of whom might continue on to train others or even open their own CrossFit gyms, is a fulfilling way to spend a weekend.
The message of “Old School CrossFit” was transmitted person-to-person. Though it spread like wild-fire via early internet virality, it might seem counterintuitive so say that most early adopters’ stories of starting CrossFit usually included some friend dragging them into a workout. Something about the manner in which a friend introduced you to it made it feel like a secret frat or sorority initiation. The personalized way each newbie seemed to be exposed to the method gave it personal context.
By about 2012 or so, public awareness of CrossFit was at an all-time high. With the rise of social media, the success of the iPhone, YouTube having 6-7 years under its belt, and the infancy of the podcast- CrossFit was becoming a household name. However, at this point, most people were not brought to it by a friend who had already drank the kool-aid. Most were able to see and read others’ opinions on it, and by extension, able to form their own ideas about it from a distance- rather then via experience.
The video below is an overview of a new CrossFit HQ program. It is an amazing thing to have sparked out of HQ in the past few months. Over the years, CrossFit didn’t do many programs like this. That is, CrossFit HQ didn’t take the driver’s seat in spearheading company-wide initiatives like this. However, these programs have been ALL over the CrossFit world since the opening of first CrossFit gym in the early 2000’s. The video below is pretty special. AND think about the fact that there are 14,000+ affiliates world-wide. There is a lot of power for good work. These kinds of things are soon to be the norm for HQ, which is great. And there are tens of thousands more points of light emanating from local boxes all over the world.
Wednesday’s WOD at 6, 7, 9 and 10am, again at 4pm
On the 5:00 mark for 5 rounds:
15 Deadlifts (80/55kg)
12 Back Burpees
max rep supine ring row to 2:30
-rest the remaining 2:30-
post total supine ring rows and any scaling
Today you’ll work for 2:30 and then rest for 2:30. You’ll do that 5 times! It is imperative that you choose a load on the deadlift that allows you to go unbroken, at least on the first 2 rounds or so. Then, move through 12 back burpees without stopping. These don’t need to be a sprint, but don’t stop to rest, you get 2:30 of rest at the end of each round! With the remaining time in your 2:30 chunk of work you will accumulate as many reps as possible of supine ring rows (Rx is feet on a rogue block).
“The thrill of the wild… with the strength and agility to master almost any terrain!”
Debby launched her carreer in the stunt business with this commercial in 1983. For those of you who have been around the Hut for the past decade- you have seen her training and getting stronger and fitter. As one of our “lifetime members” (The Hut’s lifetime, not her’s!) she arrived as an athletic and accomplished tennis player & stunt woman. She has stuck with it for more than TEN years, between road trips, winters in the mountains, and months down-under, she (and now RA!) has become one of our legendary members at the HUT! Thanks for contributing to so much to our community Debby! If you want buffalo riding lessons, Debby is now taking new students.
Tuesday’s WOD at 7 and 9am and again at 4 and 5pm
For time complete:
21 Push Press (60/45kg)
18 Push Press
15 Push Press
12 Push Press
Record time and load
Heading into another week of problematic air... and we will continue to monitor and offer options when you don’t want to breathe heavy or when it is best that we offer more strength-based programming with less lung-intensive training. SO today we kick the week off with heavy thrusters. Sure your respiration will be more than it is while Netflix-ing, but far less than during Filthy Fifty. Adapt your own movement to fit what you need and we will help adapt our program to fit the overall needs at the Hut.
We have three of you on the schedule for the NEW 6am class, great!… sign up for the next 6am session coming on Wednesday!
PLEASE cancel well in advance if you cannot make a session. There have been steadily more occasions where some are cancelling at a time that doesn’t allow waitlisters to make it into the session. If you are not sure if you can make a session- please don’t sign up and the drop out last minute. THANKS.
Monday’s WOD at 6, 7, 9 and 10am, then again at 4pm
Post # of sets at heaviest load
Remember when you did the workout “Jackie” on Friday? Remember those 50 empty barbell thrusters? DId you set the bar down? Well, today we take that thruster and instead of doing many light reps for time, we do much fewer heavy reps for load AND quality. After thoroughly warming up the front squat and the push press, you will build to roughly 80% of your 1RM thruster and hold that load across all 5 working sets. This should be a load that feels heavy on set 1, but there is no thought of missing. Then, on subsequent rounds the last rep or 2 of each set should be very tough!
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