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Monday 200406 DB Strength Complex

CrossFit Malibu 9am Class- Live from Chocolate Lily Lane Studios
Apr 6, 2020 09:00 AM Pacific Time (US and Canada)

Here is the recorded ZOOM session if you want to join in!

Watch the video below if you will do the WOD on your own… or just want to be ready for the group session

DB Strength complex
Five rounds for max load, NOT for time of:
5 DB deadlifts (one side of DB must touch ground) AHAP… RX is 70/50#
5 DB hang power cleans
5 DB front squats
5 DB push press
Post load for each round to chalkboard/journals
Mike: 4@50, 1@60 (PR from 3@45,2@50)
Compare to: Aug 23 2019

Intended Stimulus
To go heavy and unbroken even though there are 20 reps in each round. Warm up well so that you can begin as heavy as you can for the first round. If you hit that load for unbroken reps- then either go heavier OR add a rep or 2 to each movement. Both of these tactics will increase the total volume lifted. It is preferable that you add weight. But if you don’t, add reps.

General Warm Up
Air squats, Samson stretch and some dynamic range of motion in the squat and shoulders to begin the session. Sit ups, windmills and then some static trunk bracing drills- planks and hollow holds, birddogs, and superman.

Specific Warm Up
We will cover each movement unweighted and then gradually add load and reps to prep the body for the activity. RDLs will prep the spine for bracing during each of the movements- then we get more dynamic and prep the bottom of the squat and overhead positioning.

Workout Notes
Use solid mechanics! Each movement of the 4 have their own individual pitfalls- we will cover common flaws and corrections in the class. Take the time to rest up between sets. This is a good way to complete the WOD with heavy loads and no misses.

In class we are going to so some natural movement- ground activities to finish up today

Sunday 200405 Every Minute…

CrossFit Malibu 9am Class- Live from Chocolate Lily Lane Studios
Apr 5, 2020 09:00 AM Pacific Time (US and Canada)

This link takes you to the recorded 9am class session- follow along!

And this link takes you to Maria’s recorded 4pm Yoga class from today

Watch today’s WOD preview on the YouTube link below!

Every minute on the minute for 5 rounds of:
0- Turkish Get Up, right and left, as heavy as possible
1- 3 max effort standing broad jumps
2- 50m dash, running sprint! (75m row sprint)
3- one minute rest
Continue the cycle four more times… post number of reps at heaviest load for the TGU and the fastest and slowest 50m sprint time

Intended Stimulus
A fun and varied training session on a Sunday morning that includes some imbedded time to hangout, chat, and breathe hard with the risk of spraying virus on each other because this is CrossFit Malibu, Virtually. The TGU is intended to be pretty heavy- get warmed up and us the same heavy load across all 5 rounds. The is intended to be VERY powerful and just about max effort each time with GOOD landings. The demands that you push the pace HARD for 50m… BUT you will be using a running start! This is key to not popping a muscle by bursting off the starting line.

General Warm Up
Easy jog of your 800m course… including some skipping, jumping and sache-ing! Get in some basic DB deadlifts, presses, sit ups. Work some torso mobility with a set of scorpions and windmills. Maybe even 2 sets. Then a few light TGUs and some box step ups, stair climbs and finally box jumps. KB swings would be cool too.. for some hip pop prep.

Specific Warm Up
This will take PLENTY OF TIME. DO not rush the warm up today… we will go for 20 minutes on this! Lots of running surges and changes of pace to prep for the run. A number of TGU reps, as well as some pieces and skill work on the transitions.

Workout Notes
Remember- use about 15-20 meters to ease into the sprint pace. This should be much faster than your 4×400 run pace last Monday. A pace you could NOT continue for 50 more meters. You will walk briskly back to the starting line to check in with your group. Take the time to clock your running sprints (*or 75m rows). You will use a running start on both the row and run… use a watch to time it… a phone can be tough!

Watch the 20 Min “feet and calves” mobility video posted on the CrossFit Malibu YouTube pages (you know, the one you likely have not yet subscribed to!) Go there- and do it, and subscribe 🙂

Saturday 200404 Workout #1

CrossFit Hq is running a friendly 3 Week “OPEN” Competition that begins Friday!
It is a donation-based online event and it is their intention is to raise funds directly for individual CrossFit gyms that are in financial distress considering the present circumstances. Please sign up for the event so that we can all PLAY in the competition and get our ranking placed on the Global Leaderboard. More importantly it will help put something on the calendar to look forward to each week. You can sign up for free, you can also donate funds to any CrossFit box in the world. Keep in mind that CrossFit Malibu’s intention is to get you to join for FUN and for FREE. We are not soliciting your donations because it is your membership fees that will get us through this. Thank you for your continued support. The video below describes the event. Click HERE to sign up.

Click here to DO the recorded 9am class of this workout!

Support Your Local Box Fundraiser
Workout #1… Sign up and input your scores!
As many rounds as possible in 10 minutes of:
10 air squats
9 DB power snatch, right arm (50/35#)
10 push ups
9 DB power snatch, left arm
Post total number of REPS (38 reps/round)

Watch the movement demonstration from CrossFit HQ below

Intended Stimulus
To be clear- if we were programming this WOD, based on the workouts that we did already this week… we would not be doing an AMRAP because we have already done a 15 and 20 minute AMRAP. But that’s ok… it’s a special situation 🙂 So this is a burner. You should use a load that you can move quickly for all reps in a row with no break at all for as long as possible… maybe the entire WOD. Move through those squats FAST! Take a steady pace through the snatches (we did these 9 days ago!) then manage your push up pace. These are the crux of the entire WOD for most people.

General Warm Up
You know that we have an 800m run WOD coming up soon… so get one of those in! Get in some good mornings and glute bridges so get the hamstrings ready for the snatches then some air squats and a bit of cossack movement (lateral single leg stretch/squats).

Specific Warm up
Use a DB lighter than that of the WOD to get single arm deadlifts and single arm push press on each side.
Then a few push ups at the level of difficulty you think will be good for you during the WOD. With that same DB- get a few hang power snatch on each side. Bump up the load for a few deadlifts and push presses- just like on the lighter DB. Now a few power snatches. Finish your warm up with 5 reps on each of the 3 movements to feel out the transitions.

Workout Notes
Do not go out of the gates “hot.” Take a single round to go out at 80% effort. Feel the pace and then look at the clock at the end of round 1. Make round 2 just a bit faster. Check the clock… can you keep this up for a couple rounds? Decide and then choose to alter your pace accordingly. At the 4th or 5th minute you have to look away from the clock and just dig deep and GO. Remember- it will all be over in 10 minutes. YOu can do anything at an all out pace for a few minutes at a time. Make sure you have determined your record keeping method in advance. Make it easy to track after your last power snatch. That will save time.

Find that 800m course- walk out and jog back easy. You’ll want some superman/cobra back bends after all that hinging forward.

Friday Home Workout “DT”

“DT”- our first Hero WOD while “at home”

CrossFit Malibu 9am Class- Live from Chocolate Lily Lane Studios
Apr 3, 2020 09:00 AM Pacific Time (US and Canada)

Friday Recorded Session- to do the workout alongside this morning’s class, CLICK HERE.

Five rounds for time of:
71/52kg Deadlift, 12 reps
71/52kg Hang power clean, 9 reps
71/52kg Push jerk, 6 reps
Post time and load

Compare to: Sept 5, 2019, Nov 3 2017, July 17 2017, April 18 2017, June 10 2016, June 29 2015, June 3 2015, July 4 2014, April 8 2014, Jan 8 2014, Oct 18 2013, July 5 2013, May 9 2013, Nov 12 2012, June 4 2012, Nov 8 2011, April 15 2010

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Intended Stimulus
This 3 movement, 5 round (barbell) WOD has helped many athletes understand how the words “weightlifting” and “cardio” are not mutually exclusive. The idea is to go pretty heavy AND to keep going. This should be heavy enough that you cannot go unbroken on many rounds. After being fully warmed up. Test a single round. IF it takes you longer than 2 minutes, it is too heavy for our sub 10 minute goal today. If it is well under a minute, then definitely too light. We want JUST RIGHT! 60-75 seconds is that level.

General Warm up
The CrossFit.com WOD listed for today is 5 rounds for time of 400m run and 15 ring rows. Let’s do part of that… get in 15 rows, 400m run, 15 rows. (Wrap a towel around a pillar or pole or column in your house… lean back, pull back in. You got it. Work a handful of glute bridges, air squats, broad jumps, and push ups.

Specific Warm Up
This workout is clearly demanding that you complete a basic barbell warm up. If you only have DB… then you know what to do! 3-4 sets of any barbell movements that you can think of. Go with a handful of reps, get through the movements, add a bit of weight, do another set with fewer reps. Keep focus on speed, timing, and accuracy of movement.

Workout Notes
Rest at opportune moments. Rest after the 11th deadlift so that the 12th will “count.” Rest after the 8th hang power clean so that the 9th will lead right into the shoulder to overhead movements. Try to never break the push jerk/presses. Remember when you tested out round 1? Don’t go out quite as fast when you actually begin the workout… you’ll need some of that gas for rounds 4 and 5. And today is NOT the day to dig yourself a hole and then try and climb out… that was Wednesday!

Try out another 15 rows, 400m run, and 15 rows. And a 10 minute set of stretches. In class we will be discussing bare feet and arch maintenance… so bring your lacrosse ball.

Thursday 200402 Farmer AMRAP

CrossFit Malibu 9am Class- Live from Chocolate Lily Lane Studios
Apr 2, 2020 09:00 AM Pacific Time (US and Canada)

Here is the recorded class from this morning- watch in entirety by clicking here

Workout preview- watch the video below to hear more about the WOD

As many rounds as possible in 20 minutes of:
100m single arm farmer carry
10 burpees
100m single arm farmer carry
15/10 push ups
Post total number of rounds and remaining reps, load and scaling

Intended Stimulus
Grueling. Ha… yes of course it is: you had me at 20 min AMRAP 🙂
Go as heavy as you can on the carries- as long as you can start out with a 50m carry in each arm unbroken. Breaking the carries too much will “break” the workout (it will blow the stimulus). I imagine Rx as 70/50#DB or 32/24kg. Or you can improvise with things around the house. And NO- a gallon isn’t heavy- it’s only 8 pounds. Trudge quickly (is that contradictory?!) through the burpees and make sure that you can get the first set of push ups unbroken. Don’t get stuck on 1s or 2s on the push ups. If you can’t get 10 unbroken on the ground- move to a raised object: 20-24″ box or couch back.

General Warm Up
Run or walk your 100m course a few times. Do some inch worms, a couple burpees, and then go out and run your 100m course again. Samson stretch… hold the deep lunge with arms overhead, hands clasped… then do the same but hands extended behind with shoulders pulled back- open up the chest and arms.

Specific Warm Up
Deadlift your KB or DB for 10 reps, get in a few more strict push ups. Do some single arm farmer deadlifts for a few reps on each side. Focus on keeping your shoulders and hips level. Don’t slump to one side! Do a few slow lowering push ups. Then sit down with legs extended out front- palms on the ground for some L-sits… your feet might not get off the ground- but practice pressing through the palms and bring hips off the ground pushing the shoulders down.

Workout Notes
Go outside, take 50 big steps away from your house, turn around and count the steps back. Is it about 50 steps? That is your farmer carry course. Pretend there are corn fields, chicken coops, and pastures all around you. Try out various grips on the bar/bell. Set that thing down as infrequently as possible. ALternate as needed- the recommendation is at the 50m mark.

Wednesday 200401 Couplet

CrossFit Malibu 9am Class- Live from Chocolate Lily Lane Studios
Jane’s Birthday is on Apr 1, 2020 09:00 AM Pacific Time (US and Canada)

Watch the recorded class by clicking here!

Click/cut and paste into a new browser to join the class

Watch the WOD Preview below

Wednesday’s Home Workout
21-15-9 reps per round for time of:
thrusters (45/30kg barbell, 50/35# DBs)
toes to bar
Post time, load, and any scaling to your Coaching Team

Intended Stimulus
The intention is to dig yourself a bit of a hole today… and then try and climb your way out. That means the goal is to go as heavy as possible and still able to get 21 reps of thrusters unbroken and then deal with the toes to bar as well as you can. Then get back to the thrusters and go for another 15 reps unbroken, again dealing with the toes to bar as unbroken as possible. Final round of thrusters- YUP try and go unbroken before the final set of toes to bar. The overall goal is to try and complete this in under 10 minutes. Occasionally we want to see what will happen if we go “hot” out of the gates and try and bring it all back under control. You might just be able to do this faster than you think!

Warm Up
We will start with the basics- some simon shuffle, then two rounds of: 5 push ups, 5 sit ups, 5 air squats… and move into the Samson Stretch- 10 step lunges with arms overhead, fingers interlaced. Next we will get in some candlesticks- from standing, rock back to seated, do a few hollow rocks and then spring right up to standing (ore practice the aforementioned!) Those with pull up bars- will do some hanging and then some knees to chest. Those without will get in some work finding a dragon flag sit up option.

Specific Warm Up
We will do a “basic barbell/DB warm up”… getting in 7 reps each of: deadlift, hang power clean, front squat, push press with an empty barbell or light DBs. Get over to your pull up bar and get some knees to chest and then a few strict toes to bar. Spend a few minutes warming up the shoulders- some kip swings, PVC pass throughs, and the like. Those with no bar… build one… but until then, get in a few more dragon flag sit ups, and decide on your scaling option for the WOD. Get in a second set of the 7-7-7-7 listed above- perhaps adding a bit more weight. Then get a few squat clean thrusters. Use the next 4-5 minutes to get some thrusters- to decide on the load- and to practice moving from thrusters to toes to bar.

Workout Notes
Try to find a place to actually DO the TTB, rather than simply defaulting to sit ups. If you can run quickly to a place to hang on a tree or to a beam in the garage- then use it! Lincoln, use your new rings (use a back up mat on the ground while you are testing out the safety of the set up! Maria is going to run 30 seconds to the monkey bars in her complex. Darryl has a pull up bar set up on the beach. Again, if you can’t make it work… use 21-15-9 of dragon flag sit ups OR 40-30-20 butterfly kipping sit ups. Go heavy on the thrusters!

Take an 800m run/jog/walk. Spend a few minutes on each leg in couch stretch. Those quads could be a bit tight tomorrow. Get in some scorpions for the spinal twist and more calf stretch (down dog pedaling out the feet). Today’s work bout is a bit short (though VERY intense)… we used a bit of the time to warm up a little more- now use the rest of the extra time to do more mobility

Tuesday 200331 Trips AMRAP

CrossFit Malibu 9am Class- Live from Chocolate Lily Lane Studios
Mar 31, 2020 09:00 AM Pacific Time (US and Canada)
Below is the recorded Zoom class that took place at 9am today

Below is a short video preview of today’s WOD

Tuesday’s Home Workout
As many rounds as possible in 15 minutes of:
25 medicine ball jump overs
20 weighted walking lunge (with medball in front rack)
15 KB sumo deadlift highpulls (32/24kg)
Post number of rounds and extra reps along with loads

Intended Stimulus
We are shooting for roughly one round every 2 minutes. If you get this “right,” after the first round you will likely not be able to get all the jumps in one single bout. It will probably take 2-3 sets to get all 25- and that is why you need to use something that is high enough AND actually jump OVER the ball or object. These differ from the 12 fast lateral jumps we did last week over the DB. It is higher jump and you must clear about a cubic foot. The weighted walking lunges should go unbroken. If you are new- then you don’t need to load this with any weight. The sumo deadlift high pull is on the slightly heavy side- use your hip drive-but it will be tough after the jumps and lunges! And this will be understood when you actually are in minute number 4 or 5. In a sample round- if jumps and lunges takes much more than 2 minutes- you’ll need to scale the loading or height of the ball/object. IF you are new, consider doing just 10 minutes of this. Doing over 80 lunges will cause soreness you have never known. For you veterans- you will STILL be surprised at the way these bite- but you are physically and perhaps psychologically prepared!

General Warm Up
GO back to that 400m run that you did yesterday… jog it out, and return with some skipping, shuffling, carioca steps, and running. Follow that up with some hurdler walks, knee circles from outside to in. Break out your jump rope and get some single unders… then some double unders. With hands on thighs, open up the hamstrings with some unweighted romanian deadlifts- dragging hands up and down the thighs and shins, keeping knees only slightly bent. Walk out into a plank and get in 20 mountain climbers. Then swing a straight leg out to the opposite side- and continue alternating for 10 reps total. Lie down on your back to get 10 glute bridges and then some iron crosses. Find lizard lunge and get in one minute of subtle movement and rotations on each leg.

Specific Warm Up
With the KB, get 10 deadlifts. The 10 slow “high pulls” up the torso with no hip drive. Feel that its heavy! Now get in 5 SDLHPs… working on the timing- “jump”, pull, then reverse the motions in that order: extend arms and then hinge forward at the hip and back to the ground. We will practice about 4 sets of these- about 4-5 in each set- to work on the timing of the Hips-Arm Pull-lower-hinge segments of the movement. Do a few lunges with no load.
Then get some low, lateral bounces … and slowly increase the height until you are ready to try an object. Get a few on the med ball- remember to use your arm derive to help open the hip to give you more power in the jump.

Workout Notes
Don’t land on the ball or other object! If you are at risk of this- make sure you set up something that won’t trip you up. If you fall on a med ball- you can pretty much guarantee that at least one of your wrists will not come out alive. You could pile up some towels as your object- or something similar.

Go back outside and **find your 800m run course*** Do you think this is a premonition about WODs to come? Take your phone and use Map My Run app- or any other- to get a 400m out and then 400m return to get one half mile, or 800m.
Once you come back inside… lie on your back and bring knees to chest- get some happy baby and hip flexor stretches. Finally- sit in butterfly… and use your thumbs to give yourself a calf massage- all the way from the base of the heel at the Achilles- all the way up to the back of the knee. These jumps do a job on the calves- you have to take care of them after that!

Monday 200330 Single Modality Day

Looking forward to the 9am session for Monday?
CrossFit Malibu 9am Class- Live from Chocolate Lily Lane Studios
Below is the prerecorded YouTube video of the 9am class

Watch the preview video to get prepared for the home workout of the day


Sunday 200329 Two Sessions

CrossFit Malibu 9am Sunday Class- Live from Chocolate Lily Lane Studios
Mar 29, 2020 09:00 AM Pacific Time (US and Canada

CrossFit Malibu Yoga with Maria- 4pm Sunday
Time: Mar 29, 2020 04:00 PM Pacific Time (US and Canada)

Saturday 200328 Chief Style

Yes, we have classes EVERY DAY at 9am. Join us!
Can’t join? watch the WOD preview with the YouTube link below… and follow the written WOD notes below

CrossFit Malibu 9am Class- Live from Chocolate Lily Lane Studios
Mar 28, 2020 09:00 AM Pacific Time (US and Canada)

Join Zoom Meeting

Meeting ID: 843 332 027

Saturday’s Home Workout
5 Sets of AMRAP, each for 3 minutes of:
4 DB thrusters (50/35#)
6 “Turkish Twists” Single DB
12 lateral jump over 1 flat DB
Continue through 4/6/12 cycle for 3 minutes then-
-Rest for exactly 2 minutes

Intended Stimulus
After 2 “consistently paced” workouts, we have another prescribed work/rest training session. The reason for a 2 minute break is so that you can really push the pace with roughly 3 rounds during each 3 minute segment. Why not a full TGU?- you ask? Well, that is because while they DO move a relatively large load a long distance, it cannot (and should not) be done quickly.

General Warm Up
20 bunny hops in every direction, 10 windmills, 10 around the worlds with the PVC pipe, 6 burpees (some of you will substitute 6 burpees in the WOD for the 12 lateral hops), 10 thrusters with a PVC pipe- first 5 all in a row, second set you should pause 3 seconds in the bottom and at the top. IF you’d like to do some squat specific warm up and shoulder warm ups… then add those in right here.

Specific Warm Up
Take yourself through all 3 movements of this workout- one full round- with no loading at all. Get a feel for what a single round is like. Practice the Turkish Twists. Then do another full round with a light weight if you have one. Bump it up another load with another round. Finally- find the DBs that you will use during the workout- you should be able to get in all 4 thrusters unbroken. Go as heavy as you can here. IF you are using a barbell- the same thing. UB throughout- or as long as possible.

Workout Notes
The load for the DB thruster should be as heavy as you can go. If all you have is light weight, please do 6 or even 8 thrusters. If you have a barbell, then the prescribed loading is 50/35kg. Use it if you got it!
So we introduce to you the Turkish Twist- which is simply the initial hip drive and twist of what happens on a TGU. The move on the left side is completed with the left knee up, a DB extended in the left arm, and right forearm on the ground. Drive through the left foot into the right arm and bring the left hip to te3h ceiling, repeat 2 more times… then switch sides for an additional 3 reps. If you need a visual- watch the YouTube video above. It’s worth the time.
The lateral jumps should be single hops, over a flat DB. Don’t trip and fall… seriously! It can get sloppy after a while. Substitute 6 burpees if you aren’t able to do the lateral jumps- for whatever reason.

Take a break! You will need more than 2 minutes to get your air (and sanity) back. Take a minute to write down your results. Get a drink of water. Lie down, put your legs up against the wall… and hang out for 2 minutes. Then take yourself through the following stretching routine: seated butterfly adductor stretch- 1 minute, child’s pose with arms placed on a chair for a minute- during this, alternate the tension back and forth between both arms. Next is seated, figure 4 hamstring stretch on each leg for about 1 minute- followed on each side by a spinal twist.

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