8 and 9am Saturday group classes have a few slots still open- sign up!
8 and 9am Saturday group classes have a few slots still open- sign up!
Today we test out a Benchmark “Girl WOD”- and her name is “Jackie.” This is likely the shortest chipper benchmark… as it has been finished in 5:04 by one-time CrossFit Games champ Jason Khalipa- during the 2013 Nor Cal regionals. While this is a blazing, world class pace- some of our top athletes will complete it in around 7 minutes. The general time domain is at or under 10 minutes… but since this is a very accessible WOD to go Rx (as it is super light and has “only” 30 pull ups … if you CAN go Rx, then do it! That means as long as you can get a few pull ups- then go for it. We have repeated this WOD many times- check back in your records and try and beat your previous time. IF you scaled it the last time you did it- consider scaling it the same way so that you can compare your results directly.
We go back to 2012 to watch Jason and Becca do Rowing Helen at the Hut
Friday’s WOD at 7, 9, an 10am and again at 4pm
50 Thrusters (20/15kg)
Post time and scaling
Compare to: Nov 19th, 2019, Sept 28th 2018, Jan 2 2018, Aug 30th and July 19th 2017 in Wed 5pm Specialty class… and also in group WODs on April 8 2016, Dec 14 2015, July 22 2015, August 18 2014, April 19 2014, Feb 8 2014, May 1 2013, April 23 2012, Oct 12 2012, Dec 24 20
1000m row, 50 empty barbell thrusters, and 30 pull-ups for time anyone?! Jackie is a classic CrossFit benchmark. Here is your path to a PR (or to the best possible time for YOU today): row fast, but not a pace that will blow you up, go unbroken as long as possible on the thrusters or break into 2 planned sets, and then break up the pull-ups as needed with VERY shorts bouts of rest! You’re looking to finish sub 10 minutes!
Back-Up Plan… if the AQI (air quality index) is moving away from 50 and towards 100.
For 6 Sets, on the 6 minute mark:
At the top- Back squat 4 reps
2 minutes later- Weighted pull up 2 reps
At the 6 minute mark- repeat
Today we go for skill and then for load. But to be sure- each of the two movements today has a strength/skill yin and yang. The inversions contain plenty of strengthening that you can use them often and add progressions to make them life-time pursuits in order to master. The jerks are dramatic lifts that showcase explosive power… and yet you’ll be able to continue refining technique for as long as you care to practice the movement. The yin and yang of strength and skill!
Thursday’s WOD at 7 and 9am, and again at 4 and 5pm
10 minutes of inversion drills:
Today we will get warmed up and then spend 10 minutes working though inversion drills that progress in difficulty. The goal is to find a spot where you’re slightly uncomfortable (need skill development) and spend time becoming more competent and confident. If it is difficult for you to kick up to a wall, then it probably isn’t the best use of your time to attempt handstand walks for the skill session. Your time would be better spent working with some coach given drills to become better at kicking up to a wall, or even working on the donkey kick. Then, the shoulders will be nice and primed to push jerk to a heavy set of 3! We’ll have about 15-20 minutes after the push jerk specific skill work to build across your 7 sets of 3 reps. Remember to lock out those elbows on the ‘DROP’ not the ‘stand’ :
It is OK if you can’t do double unders or toes to bar. You don’t necessarily need to be able to do them in order to get healthier or more fit. In fact, as a thought experiment, let’s imagine that you will NEVER be able to do either of these movements proficiently.
Working TOWARDS improving your body awareness across a variety of different movements can improve your balance, agility, and coordination. Increasing your ability in these fitness domains can improve the “wiring of your nervous system.” Better timing of how your nervous system fires can recruit more muscle fibers- which, in turn, can add more power to your movement. Also, learning new movements, improving your range of motion, and balance can transfer to developing even better movement: classic success to the successful!
There have been plenty of movers at CrossFit Malibu who have not even come close to mastering the snatch, who will never do a muscle up, or are not confident enough to jump up on a high box. The IMPROVEMENT, in even the smallest amounts, come by way of scaled or modified movements. Altering movements in a workout that stretch your abilities JUST enough so that you have success without too much physical or mental stress still can lead to improvements. Even if the improvements are simply more difficult versions of the previously scaling counterparts.
Now- forget everything I said previously about never being able to do DUs or TTBs… these movements are likely within reach for you. Keep practicing, keep raising the bar… who knows where, exactly, it will lead. But we DO know that the PROCESS will keep it moving in the right direction.
Wednesday’s WOD at 7, 9, and 10am again at 4pm.
4 rounds for time:
75 Double Unders
25 Alt. DB Snatch (50/35#)
15 Toes to Bar
Record time, load, and any scaling or modifications
Today we have some monostructural jump roping to go along with a beautiful combo of powerful hip opening (DB Snatch) and hip closing (Toes to Bar). The intention is that the jump roping takes between 1:00 and 1:30 each round. Scale the volume first, and then scale to 150 single unders if need be. Both the Alt DB Snatches and the Toes to Bar should go in roughly 1-2 sets each. We will spend some dedicated time today refining our DB cycling skills in order to make those 25 reps as efficient as possible! If 8+7 or even 5+5+5 is not doable on the TTB, consider scaling to Knees to Chest or Elbows, but don’t make this so easy that 15 unbroken happens all 4 rounds!
Welcome back after a HOT Labor Day Weekend. Come back in for a run and some posterior chain action. In other words, you’re going to work your tail off today.
Tuesday’s WOD at 7 and 9am and again at 4 and 5pm
4 rounds EACH for time:
25 single arm overhead reverse step lunges (50/35#)
-rest exactly 2 minutes-
Record your 4 times and load.
Today we run fast. On each and every 400m run today, the goal is to push the pace. You’ll then get right to your DB and get in 25 OH rev step lunges, hopefully using a load that allows you to complete that in no more than 3 sets. It is going to be a challenge to stabilize the midline with a DB overhead right after a hard run, and will take diligent focus. Keep the belly tight and the elbow locked out. Your reward for finishing all 25 reps of lunges? 2 full minutes of rest before your next 400m run (“sprint” is what I keep wanting to call it 🙂 )
Labor Day WOD today at 7, 9, and 10am only. Closed for the afternoon
5 sets, each a 3 minute AMRAP of:
Power clean, 3 reps (60/45kg)
6 push ups
9 air squats
Rest exactly one minute.
Post total rounds, reps and load.
Begin each new set where the last set left off.
Compare to 180130, 170614 (5pm class only),150821, 150507, 140922, 140128, 130515, 120712, 090914.
8 and 9am group classes today! There are a few slots open- sign up now.
Monday- Labor Day Schedule: 7, 9, 10am sessions only!
Sounds like a weekend plan!!
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