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Thursday 191121 Three Rounds then BS

Pepperdine Sports Med 440 students do Fran. Everyone lives to tell about it. At least for now anyway.

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for maximum reps:
1 minute of handstand push ups/push ups
Rest exactly 1 minute
1 minute of double unders
Rest exactly 1 minute
1 minute of bar muscle ups
Post total number of reps per movement
-then-
Back squat
15 minutes to find a heavy set of 2 reps
Post heaviest set of 2 reps

Thursday’s Open Hour Training

Wednesday 191120 Triplet Chipper

Notice over in the corner by the new and very well organized jump rope station (that is also color coded!)- there is a Concept 2 Ski Erg bolted to the wall. Use it today for part of your warm up! Use it often to get the hang of it. It allows us a more upper-body-centric monostructural movement (“cardio”) to develop. For those of you who actually DO some nordic/cross country skiiing- you will like it because it is sport specific. WE also like it because it puts into practice a forceful “hip closer” to go along with our powerful hip openers (cleans, snatches, KB swings, jumping). Other hip closers include GHD sit ups, standard prone sit ups, toes to bar, chopping wood, and ringing the bell with the sledgehammer at carnivals!

Try and be “quick and light” on the handles- at a stroke rate much higher than the row erg. Here’s the short and sweet “out of the box” explanation from Concept 2 about how to use the ski erg. For those of you who want a more in depth overview of using the erg, try watching this one if you want a bit more. PS- please watch the longer one! But by far the best way to get the hang of this new equipment is by USING it! So hop on and take it for a spin. Pay attention to the monitor so you can become a bit in tune with similarities and differences in power output as compared to the rowing erg.

Did Matthew get this lift or not… please explain your rationale as well!

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time:
35 box jumps (24”)
50 deadlifts (50kg)
1.5 mile run
50 deadlifts
35 box jumps
Post time and scaling

Wednesday 5pm Specialty Mobility Session

WODs for Nov 18th-23rd 2019

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Hang power snatch for total volume lifted
3-3-3-3-3-3-3
Post heaviest load and number of sets at that load.

Monday Mobility Session- 5pm Specialty

Tuesday’s WOD at WOD at 6, 7 & 9am and again at 4 & 6pm
“Jackie”
For time:
1,000m row
50 thrusters (20/15kg)
30 pull ups
Post time and scaling
Compare to: Sept 28 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

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
35 box jumps (24”)
50 deadlifts (50kg)
1.5 mile run
50 deadlifts
35 box jumps
Post time and scaling

Wednesday 5pm Specialty Mobility Session

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for maximum reps:
1 minute of handstand push ups/push ups
Rest exactly 1 minute
1 minute of double unders
Rest exactly 1 minute
1 minute of bar muscle ups
Post total number of reps per movement
-then-
Back squat
15 minutes to find a heavy set of 2 reps
Post heaviest set of 2 reps

Thursday’s Open Hour Training

Friday’s WOD at 7, 9am and again at 3 and 5pm
Every minute on the minute for 6 sets of:
Strict press, 3 reps at 85% of 1RM
Post working load, go for volume straight across
-then-
For time:
50 cal row
50 toes to bar
Post row time AND total time
Ex: 2:36 row/4:22 total

Friday 4pm Open Training Hour

Saturday BIG WOD at 9:30am

Saturday Session

BIG WOD today at 9:30am. Join us for some mixed modal SPRINTS!

Friday 191115 “Annie” and TGUs

Welcome to all of our recent newcomers to the Hut. We have the father/son duo of Hans and Lars. Hans previously trained with us quite a few years ago and he brought Lars to us to help out with this strength and fitness for sports- like football and other activities he enjoys. Chris S is a local guy who does construction and some work in restaurants. Justin you have seen over in the Malibu Country Mart- he owns the car detailing shop there. Lev, Mihalea, and Sean are all Douglas Elliman agents- brought to us by Peter: they are moving through Elements together after completing the Malibu 5k run together. Jeremy is also in his first set of Elements classes- he plays basketball and also has a history in boxing. Our 12 Sports Med 440 students have received the invite to start training with us in the 6am class sessions- so hopefully you will bump into some of them soon. When you see these newcomers around the Hut in individual sessions or in their first group classes- please introduce yourself and welcome them to the Hut! Friday’s WOD at 7 and 9am and again at 3 and 5pm.
Annie
50-40-30-20-10 reps/round for time of:
Double unders**
Abmat sit ups
~10 minute strict cut off time so modify accordingly
Compare Annie to Dec 7 2018, April 19 2018, Nov 16 17, July 20 2017
**Rowing Annie is a great substitute, but only if you did NOT do the partner WOD yesterday.  Row in these increments: 150m, 140m, 130m, 120m, 110m
If you don’t jump but DID to the row yesterday… try these cal bike numbers: 14-11-8-5-3 cals.
Post time and scaling to chalkboards/journals and PR board if you set one.
-then-
Every minute on the minute for 16 minutes of:
Turkish Get Ups, 2 reps on one side
As heavy as possible, post total weight lifted across 32 reps (add up R and L times 8 sets times 2!)

Thursday 191114 Partner Thursday!

I saw this license plate a few weeks ago and can’t seem to stop writing workouts that fit this template! We are having a contest to see who can create the best WOD to fit the license plate. Seven rounds for time of: 9-7-5 reps of what? Submissions are due next week… and the winning wod will be run at sometime in the coming weeks when it fits with other movements/WODs are programmed around it! Send em in! #crossfitlinchpin

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm.
Partner Row/Single arm dumbbell thrusters (40/30#-alternate sides as desired) three rounds for max calories and repetitions.
Round one is 2 minutes of: partner A row and partner B thruster, rest 1 minute, partner B rows and partner A thruster, rest 1 minute
Round two is 2 minutes of: partner B row and partner A thruster, rest 1 minute, partner A rows and partner B thruster, rest 1 minute
Round three is 1 minute of: 2 minutes of: partner A row and partner B thruster, rest 1 minute, partner B rows and partner A thruster, rest 1 minute
Each individual posts total calories and total reps
Each partnership posts total calories and total reps
In this WOD, each person rows for 5 minutes and does 5 minutes of thrusters
On a running clock the WOD takes 26 minutes, including all rest breaks.

Thursday 5pm Open Training Hour

Wednesday 191113 “Gwen”

Take a look at this video with an athlete doing the workout “Gwen” as she adds commentary about the workout while watching her work through the 15, 12, 9 rounds. The challenge with this workout… is, well, the workout! But there is an added challenge to this benchmark of finding just the “right load.” Too light and it goes too fast. Today is considered a heavy day for the week. Too put this another way: this workout is also the heavy lifting day for the week. It is NOT for time- meaning, the heavier you go, the better (as long as all the reps go unbroken!) Too heavy and you don’t accomplish the goal of moving the weight through 15 then 12 and then 9 reps unbroken. Heavy and unbroken. Try and think in advance what load you will likely lift. Then warm up, test it out a bit and make the decision.

Then get in here for mobility at 5pm!

Halfway thru Inversion Month and it is clear there have been improvements made!

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Gwen” –  compare to Nov 16th, 2016
15*12*9 reps of clean and jerk, as heavy as possible
Post load and number of breaks (the goal is none) each set to chalkboard/journals
the * equals rest as needed!

Touch and go at floor only.  Even a re-grip off the floor is considered a “break.”  Active breaks in the front rack, hip crease or even overhead are all allowed and necessary.  No dropping from overhead- except in emergency or on the VERY FINAL rep of each set. Use same load for each set… and more than on 161116.
*Rest as needed between sets, rest long enough to get the next set unbroken.

Wednesday 5pm Mobility Specialty Class Session

Tuesday 191112 Bench and Box

Congrats to our team of Whole Life Challenge finishers this round! It was a total of 7 weeks of consistently working on daily nutrition, exercise, mobility, sleep, hydration, and a weekly lifestyle practice. Among the top of the “leaderboard” for the program was the entire Weiss Family! Matthew’s mom took top honors in gaining the most possible “points” … then his dad, him and his sister rounded out the family… It is one of the few all-family affairs we have had across the years. Also participating remotely were Cass and Patricia- now up north, Pam- who is still back in Rhode Island, and a few friends-of-friends. Well done group! The next challenge is slated to begin mid-January.

Jeremy works on developing midline stability- he has already got a solid base of control.

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Lynne-Style
Five rounds not for time of:
Bodyweight bench press*, max unbroken reps
30/24” box jumps, max reps in 1 minute
Rest as needed between movements
Post each couplet of reps and scaling
Ex: 11/13, 9/12, 9/10, 8/8, 7/8 scaled to 60kg and 24”
* it’s been a while!

Tuesday 5pm Open Training Hour

WODs for Nov 11th-16th 2019

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
400m run
70/55kg front squat, 10 reps- from ground
20 strict butterfly sit ups
Post number of rounds and load to chalkboard

Monday 5pm Underground strength class 

Tuesdays WOD at 6, 7, 9am and again at 4 and 6pm
Lynne-Style
Five rounds not for time of:
Bodyweight bench press, max unbroken reps
30/24” box jumps, max reps in 1 minute
Rest as needed between movements
Post each couplet of reps and scaling
Ex: 11/13, 9/12, 9/10, 8/8, 7/8 scaled to 60kg and 24”
* it’s been a while!

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Gwen” –  compare to Nov 16th, 2016
15*12*9 reps of clean and jerk, as heavy as possible
Post load and number of breaks (the goal is none) each set to chalkboard/journals
the * equals rest as needed!

Touch and go at floor only.  Even a re-grip off the floor is considered a “break.”  Active breaks in the front rack, hip crease or even overhead are all allowed and necessary.  No dropping from overhead- except in emergency or on the VERY FINAL rep of each set. Use same load for each set… and more than on 161116.
*Rest as needed between sets, rest long enough to get the next set unbroken.

Wednesday 5pm Mobility Specialty Class Session

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm.
Partner Row/Single arm dumbbell thrusters (40/30#-alternate sides as desired) three rounds for max calories and repetitions.
Round one is 2 minutes of: partner A row and partner B thruster, rest 1 minute, partner B rows and partner A thruster, rest 1 minute
Round two is 2 minutes of: partner B row and partner A thruster, rest 1 minute, partner A rows and partner B thruster, rest 1 minute
Round three is 1 minute of: 2 minutes of: partner A row and partner B thruster, rest 1 minute, partner B rows and partner A thruster, rest 1 minute
Each individual posts total calories and total reps
Each partnership posts total calories and total reps
In this WOD, each person rows for 5 minutes and does 5 minutes of thrusters
On a running clock the WOD takes 15 minutes, including all rest breaks.

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm.
Annie
50-40-30-20-10 reps/round for time of:
Double unders**
Abmat sit ups
~10 minute strict cut off time so modify accordingly
Compare Annie to Dec 7 2018, April 19 2018, Nov 16 17, July 20 2017
**Rowing Annie is a great substitute, but only if you did NOT do the partner WOD yesterday.  Row in these increments: 150m, 140m, 130m, 120m, 110m
If you don’t jump but DID to the row yesterday… try these cal bike numbers: 14-11-8-5-3 cals.
Post time and scaling to chalkboards/journals and PR board if you set one.
-then-
Every minute on the minute for 16 minutes of:
Turkish Get Ups, 2 reps on one side
As heavy as possible, post total weight lifted across 32 reps (add up R and L times 8 sets times 2!)

Saturday 9:30am BIG WOD

Friday 191108 OPEN WOD 20.5

It is time for some wall ball shots and rowing (like Tuesday’s WOD this week- so you are already warmed up and primed for the movements) and if you make it all the way through- you’ll get to do some max rep muscle ups or pull ups, depending on your division.

At least, that is how we think how you will go about it IF you are not sure that you can complete all of the 80 cal row and 120 wall ball shots in under the 20 minute time cap OR if you are unable to do any/many muscle ups or pull ups. That way you can record a tie breaker time and then chip through as many reps as you can get of the gymnastics movement until you are time capped.

Participants having an idea they can get through everything can (and likely should) get some gymnastics in along the way instead of just finishing the couplet. Lots of ways to do it… but some are better than others!

Remember that this evening we will begin group heats at 4pm (as well as in the 7, 9am, and 3pm class sessions) and then the final 2 heats will be at 5 and 530pm. We will likely be able to begin the movie screening (after a quick food run to Whole Foods) at about 6:15pm.

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