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Friday 200110 Repeat of Sorts

So now that we/you know how fast you can go in each of these movements … let’s change it up and see how it goes. You likely already have quite a bit of objective proof that the work you have  done has yielded effective results rather efficiently. So let’s just continue the experiment and see what we can find!

 

Friday’s WOD at 7, 9am and again at 3 and 5pm
Three rounds for time of:
15 inverted burpees
Run 800m/1000m row/1.3 mile bike/800m ski (choose ONE each round, no repeats)
15 burpees with lateral jump over abmat
Post time and scaling

Saturday BIG WOD 9:30am

Thursday 200109 Four Time Trials

The smiley face with the wonderful energy boost should not lead you to believe the information on the graph below paints a happy picture. That face is the reaction of a short-term chemical HIGH that the body feels after consuming a high glycemic food. It is the direct result of sugar ingestion and the good feelings associated with the BOOST that is felt. Then check out what happens as the drops in blood glucose and insulin decrease over the next hour. Essentially- they are withdrawl symptoms. The effect of blood glucose rise on less sugary foods are less dramatic, and low carbohydrate foods create a fraction of that rise and crash cycle.

Something else to consider is that “insulin is actually a master growth hormone; when it peaks, it puts the body into growth and storage mode. One of the ways it does this is to turn fat-burning enzymes OFF and fat-storage enzymes ON, which is why high-sugar diets can be so fattening.” Read more about how high carbohydrate foods drive hormonal changes that not only affect mood and behavior, but also body composition in THIS ARTICLE. 

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
In any order:
a. 800m run for time
Post time
Rest as needed
b. 500m row for time
Post time
Rest as needed
c. Bike 1 mile for time
Post time
Rest as needed
d. Ski 400m for time
Post time
Rest as needed
*Post each time and TOTAL added time for all 4 movements

Thursday 5pm Olympic Lifting Session
Overhead squat and power snatch

Wednesday 200108 Deadlift 531

Our next Whole Life Challenge start date is on January 18th and we are forming our team now. We have run this program MANY times- and like I have said many times before- we keep doing it because people continue to find results by following the routine. By setting up 6 daily habits to be accomplished… and then following through with “Doing What You Said You Were Going to Do.” The areas of focus are exercise, nutrition, hydration, mobility, sleep, and one weekly lifestyle practice/challenge to complete each day for a given week. Next week we will do a workout in group classes that will be used as our “pretest WOD” for the challenge. If you can commit NOW… it will help you to get a running start. AND you might be able to get a friend or family member to join you. Household that do this together have an advantage!

Sign up here for the next Whole Life Challenge  

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Deadlift
5-5-3-3-3-1-1-1
Post heaviest loads at 5, 3, and 1 rep
-then-
Practice lowering slowly from a handstand for 15 minutes

Wednesday 5pm Open Training Hour

Tuesday 200107 Thrusters and Row

Oh so light and fast. The thruster- leg drive and a press- and rowing- leg drive and a pull- are oh, so perfectly paired together. Today you will experience the bliss of this match made in heaven. Second only in popularity to thrusters and pull-ups, this couplet is supposed to go unbroken, is supposed to burn, and is supposed to make you never want to do it again. But oh- we will do it again in the near future. But not so near that you need to start concerning yourself with it now. Push through those thrusters, then get your shit together in the first few hundred meters on the row, and then push a consistently uncomfortable pace. Finally- crush that last set of 21 reps… by doing ONE rep AT a TIME. Twenty-one times. … TIME!

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time:
9 thrusters (30/20kg)
1000/800m row
15 thrusters
1000/800m row
21 thrusters
Post time, load and any scaling

Tuesday 5pm Strength Session
Back squat and Strict press

WODs for Jan 6th-11th 2020

Month of L Sit
Most of this is going to be done on parallettes, outdoor parallel bars, and rings.
This week we begin with scales and h/L sit repetitions.

New Specialty Classes Begin on Tues and Thurs… on new days!
Tues- Basic strength. This is basics AND for all levels. Don’t think you are too advanced OR too novice!
Thurs- Olympic lifting… technique, power- also for all levels
*Remember that Open Training Hours are now Mon and Wed at 5pm and Fri at 4pm

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Complete as many repetitions as possible in 12 minutes of:
1 strict pull up, 2 strict push ups, 3 air squats
2 strict pull up, 4 strict push ups, 6 air squats
3 strict pull up, 6 strict push ups, 9 air squats, etc.
Start at a larger number of pull ups if it will enable more reps overall
Post total number of reps completed and scaling

Monday 5pm Open Training Hour

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time:
9 thrusters (30/20kg)
1000/800m row
15 thrusters
1000/800m row
21 thrusters
Post time, load and any scaling

Tuesday 5pm Strength Session
Back squat and Strict press

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Deadlift
5-5-3-3-3-1-1-1
Post heaviest loads at 5, 3, and 1 rep
-then-
Practice lowering slowly from a handstand for 15 minutes

Wednesday 5pm Open Training Hour

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
In any order:
a. 800m run for time
Post time
Rest as needed
b. 500m row for time
Post time
Rest as needed
c. Bike 1 mile for time
Post time
Rest as needed
d. Ski 400m for time
Post time
Rest as needed
*Post TOTAL added time for all 4 movements

Thursday 5pm Olympic Lifting Session
Overhead squat and power snatch

Friday’s WOD at 7, 9am and again at 3 and 5pm
Three rounds for time of:
15 inverted burpees
Run 800m/1000m row/1.3 mile bike/800m ski (choose ONE each round, no repeats)
15 burpees with lateral jump over abmat
Post time and scaling

Saturday BIG WOD 9:30am

WODs for Jan 1st-4th 2020

Celebrate what happened in 12/2019, then we move on to ring in 2020

Wednesday January 1st Activities
7am- Point Dume State Beach Polar Plunge (go west 1/2 mile from Sunset Restaurant)
9:30am Group WOD at the Hut

Back to Regular Schedule at the Hut beginning with:

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
5 rounds, on a running clock, each for max repetitions of:
1 minute deadlifts, 90/55kg
1 minute perfect push ups
1 minute strict knees to elbows
Post total reps for each of the 3 movements to chalkboard/journal

5pm Open Training Hour
Reminder that beginning next week, Specialty Sessions will now be run on Tuesdays and Thursdays and open training hour on Mondays and Wednesday at 5pm and Friday at 4pm.
Tues Jan 7th- Strength Class
Thur Jan 9th- Olympic weightlifting Session

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Shoulder press
5-5-5-5-5
athlete’s choice
as a volume set: post number of sets of 5 at the heaviest load (or)
as a 5RM set: post 5RM
-then-
A sprinty finisher
Post time and any modifications

Friday 4pm Open Training Hour

Saturday 9:30am Group WOD
-this will be an individual (not partner) WOD

Mon Tues Wed this week

Monday 30th, Tuesday 31st, and Wednesday 1st this week: 9:30am WOD each day
*and polar plunge at Point Dume State Beach on New Years Day at 7am!

On Thursday we are back to regular training schedule

This week in WODs Dec 23-27

7am WOD tomorrow- Monday- followed by an hour of open gym, then we close at 9am.

We will be closed on Tues, Wed, Thurs

7am WOD on Friday followed by an hour of open gym, then we close at 9am.

Saturday 9:30am big WOD.

Saturday 9:30am WOD- 12 Days of Christmas WOD

On the first (second, etc….) day of Christmas, My true love gave to me…
1 Sumo Deadlift High Pull (32/24kg KB)
2 Deadlifts (same 32/24kg KB)
3 Kettlebell Swings (same KB- Russian Swings)
4 DB Thrusters (40/25#)
5 Tuck Jumps
6 Back Burpees
7 Burpees
8 Butterfly sit ups
9 Air squats
10 Pull ups
11 Push Ups
12 1200m run
Yes… push thru this in the same way you sing the song!
ON the final round you will: run 1200m, do 11 push ups, 10 pull ups… etc on down the line.

Friday 191220 Lift and a Triplet Chipper

Please don’t look at the workout… instead, show up and be surprised. Resist looking down past the picture to see what is listed below. Just fight the temptation to know in advance- and instead just show up smiling blissfully in the not knowing of what is about to go down. Simply head to the Hut with the mindset that whatever it is that is written on the chalkboard, that you will be mentally and physically prepared to get it done, come-what-may. Once again, please don’t read the workout. Just come in as if what we have programmed for the is something in which you will succeed beyond your wild imagination.

Joanne getting comfortable  with something that used to consistently intimidate her.

Upcoming Holiday Schedule
Mon 23rd- 7am WOD & open gym til 9am
Tues 24th- closed
Wed 25th- closed
Thur 26th- closed
Fri 27th- 7am WOD & open gym til 9am
Sat 28th- 9:30am BIG WOD
Mon 30th- 9:30am BIG WOD
Tues 31st- 9:30am BIG WOD
Wed Jan 1st- 9:30am BIG WOD 2020!
Thur Jan 2nd- back to regular schedule
Fri Jan 3rd- back to regular schedule
Sat Jan 4th- 9:30am BIG WOD

Once again… don’t look down below this line. 

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Power snatch
10 minutes to work up to a heavy single rep
-then-
Using 70% of 1RM load, complete for time:
Power snatch, 30 reps
Front rack barbell step lunge, 30 steps
1 mile run
Post snatch load and time, load, and scaling for part 2

Saturday BIG WOD 9:30am

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