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Friday 210806 Heaving Snatch Balance and a Sprint Metcon

Here we have a weightlifting piece that isn’t for load. In fact, the heaving snatch balance often challenges athletes before the loading is even close to something they think will feel heavy, and that’s the point today! To practice this skill transfer exercise over a lot of PVC reps, empty barbell reps, and maybe moderately loaded reps so that you get more comfortable dropping under the bar quickly while still receiving it in an active shoulder position. This is for everyone. So, come in to The Hut, be humble, practice, practice more, and get better. And make sure you get your new CFM shirts before they’re gone!

get ready to dip, drive, press, drop!

Workout of the Day:
Heaving Snatch Balance
3-3-3-3-3 (for technique)
5 rounds for time (SPRINT!):
40 Double Unders
20 Air Squats
post snatch balance loading, metcon finish time and any scaling

Thursday 210805 Chipper: Row, TTB, DB Snatch

New CFM shirts are in! Check out the styles and colors below. María and Becca graciously tried them out for us AND tested out some push presses in them. The shirts passed the test. Get your unisex army green or women’s heather gray at The Hut for $25 by filling up the clipboard with the following details: name, color, size, quantity, and if you are paying cash or would like us to chard your card on file. Then, put it on and do some rowing, toes to bar, and alternating DB snatches!

For time complete:
750m Row
20 Toes to Bar
40 Alt DB Snatch (50/35#)
500m Row
40 Alt DB Snatch
20 Toes to Bar
750m Row
post finish time and any scaling

Wednesday 210804 1RM Back Squat

If you didn’t see this coming that’s ok! We’ve had quite a few heavy days that have involved squatting over the last few months, 5x5s, 3RMs, EMOM style, 7s, heavy front squats, etc. So, even if you didn’t see a 1RM back squat day coming, fear not, if you’ve been fairly consistent the last few months, you’re ready! For those who haven’t done much lifting recently, for whatever reason, then consider not shooting for a new 1RM, but instead make today a training day RATHER than a testing day. We’ve talked lot’s about the distinction between the two recently. If you are an athlete newer to the Hut or have never done any heavy lifting, do more repetitions per set and slowly work up in load as you feel comfortable. Your coaches are here to guide you, so use us! Those of you ready to fire away and hit a new PR… pick your number, plan backwards, rest at least 3 minutes between sets (especially the last few), and go for it!

Marcia and Christine power through those 12 burpees so they can get to the C&J

Workout of the Day:
Back Squat
post new 1RM

Most recent compare to:
December 21, 2012 (CF total)
February 17, 2017
or the PR whiteboard!

Tuesday 210803 E3M For Max Reps: Burpee + C&J

This fairly straight forwarding looking 1:1 work:rest interval WOD is actually going to require a bit of strategy. All out sprint through the 12 burpees and risk not being able to get right to the barbell and get in rep after rep of clean and jerk (especially in the later rounds). Take the burpee pace too easy and risk not having enough time to accumulate clean and jerks, thus missing the stimulus. Ideally, you’d find a pace on the 12 burpees that is just conservative enough to allow you to stand up after #12, go right to the barbell and start getting reps of clean and jerk. You’re load is too light if you touch and go the entire time. Maximize every second remaining after your burpees! At the 90 second mark the round ends and everyone rests till the next 3 minute mark.

Stephanie, Jenny, and Madeline rack up the rowing calories during last week’s FGB style WOD. Welcome to the blog (and Hut) Jenny and Madeline!

On the 3 minute mark for 5 rounds:
12 Burpees
Max Rep Power Clean and Jerk (70/50kg) to the 90 second mark
post total # of clean and jerks and any scaling

Monday 210802 Strict Nicole

Welcome to August, the month of L-sits! Each group class in the month of August will have some time dedicated to L-sitting. Variations like L-sits on the floor, on parallettes, hanging from the bar, supported on the rings, hanging from rings, supported on the bars out front, etc. are all fair game and throughout the month we’ll spend some time at each. Some L-sit time during classes will be a mixed bag of types while others will focus on just one type. This also means that H-sits are also fair game. They can, and should, be used as a scaling. These few minutes per class are not in place of any of the regular CFM programming, but will simply give us some structured time daily to develop this skill. Don’t worry, you can still arrive 5 minutes early or stay 5 minutes after class to practice those double unders 😉

Joanna presses to support above the rings demonstrating a nice hollow body position. Next step, lifting the legs for an L-sit!

Yoga on ZOOM with Maria Monday at 5:30pm!

“Strict Nicole”
20 minute AMRAP:
400m Run
Max rep strict pull-up
post # of strict pull-ups completed and any scaling

Saturday 210731

Classes this Saturday at 8:00 and 9:00am. Sign up in advance on MindBody and get ready for a fun outdoor partner WOD (solo options available too)!

Friday 210730 L-sits and a fast 3 rounder

Brittney and Laura row quickly through the small room jungle

Workout of the Day:
12 minutes of dedicated L-sit drills and practice (bars, rings, parallettes) ending with 3 max duration attempts!
3 rounds for time:
12 Handstand Push-ups
12 Front Squats (70/50kg)
post finish time and any scaling, and post longest L-sit and the variation/scaling in notes

Intended Stimulus
You’ll get nice long squat mobility warm-up before moving on to the L-sits, so be on time and settle into some mobility work! You’ll get a chance to try lots of different L-sit variations. Then, your coach will give you a version that is just right for you. You should be able to hold 20 seconds or more at the variation you use for the 3 max duration attempts. When it comes to the 3 rounder, use a load that you MAY be able to go unbroken on round 1, but likely will break up into 2 sets or so for the rest of the rounds. Same goes for the HSPUs, 2-3 sets max to get 12. This will be short and we challenge you to hang on for big sets on the front squats 🙂 Embrace some physical and mental discomfort, it’ll be over soon!

Thursday 210729 Bodyweight AMRAP 20

Christine descends into the bottom of an overhead squat. Active shoulders, knees tracking over toes, and weight in the heels!

20 minute AMRAP:
8 Pull-up
12 Push-up
16 Strict Sit-up
20 Cal Bike/Ski/Row
post total rounds + reps and any scaling

Intended Stimulus
Nothing here by itself should be too difficult. It will be the rounds and reps compounding that adds the spice today. It is a good idea to have a realistic round pace that you try to stick to in order to both keep up the pace AND prevent yourself from going out too hot. As far as scaling goes, pull-ups should be completed in 1-2 sets, push-ups in 1-2 sets, sit-ups unbroken, and set a brisk, but manageable pace on the erg you choose (you know going out hot on the bike is risky 😉

Wednesday 210728 Hang Power Clean and Run

Congratulations to Matthew as he transitions into his new role as Heath and Wellness Coordinator and Pepperdine! He will be partnering with different departments on campus (counseling center, health center, campus recreation, title IX office, etc.) in order to promote the well being of the Pepperdine community. He’ll also supervise the student employees on the Student Wellness Advisory Board and help them execute on various health and wellness initiatives throughout the school year. What a great opportunity to promote a wholistic heath and wellness (which of course includes measurable FITNESS) to the community. Matthew will still be very much involved in things at The Hut, both as an athlete and as a coach. So this isn’t goodbye, just congratulations! Thanks for all the hard work you’ve put in here at CFM over the past few years.


Here is Matthew doing his very first Fran


Squatting some more load here. Nice depth!


Congrats Matthew! Pepperdine is lucky to have you.

For time complete:
21 Hang Power Cleans (60/45kg)
600m Run
15 Hang Power Cleans
400m Run
9 Hang Power Cleans
200m Run
post finish time and any scaling

Intended Stimulus
Run HARD knowing that each one gets quite a bit shorter than the last! Choose a loading on the hang cleans that allows you to get sets of about 7 unbroken in round 1. Too light and this is a total running WOD. Too heavy, and the stimulus is blown. A load that gets 21 and 15 reps done in 3 sets is perfect 🙂 Again, run hard and hang on! (Hint: use that hook grip)

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