WORKOUT OF THE DAY

Saturday 210515

Sign-up in advance on MindBody for our regularly scheduled Saturday classes at 8:00 and 9:00am!

Friday 210514 20 Minutes For Quality

CrossFit Malibuites, meet the strict toes to bar with a SLOW eccentric lower. You’ll get your toes or shins to the bar (scale to knees as high as possible) and then you will lower your feet slowly until you return to a hang directly under the bar. The Rx version of this movement has the legs staying straight the entire time. Knees bent on the way up and down is a great scaling that will still prove very challenging! This is embedded in a workout that is for quality, so just like you will not rush through the tall box jump, you also shouldn’t rush through these eccentric lowers.

20 minutes for quality:
10 Ring/Bar Dips
5 Tall Box Jumps (36/30″)
10 Push-ups
5 Strict TTB with Slow Eccentric Lower
post emoji and any scaling!

Thursday 210513 Monostructural Madness

Every 5 minutes for 6 intervals:
Row 500m/Run 400m/Bike 0.6 miles for time
Must complete each modality 2x in any order

Post total time in this section and your individual times for each interval in the appropriate section below this workout

Intended Stimulus
On each of these intervals, regardless of what modality, you will get a bit more rest time than work time. That does not mean that you will fully recover between bouts. In fact, with each passing interval there will be slightly less recovery, thus specifically targeting one of the 10 domains of fitness with solely monostructural work. That domain is… stamina! Take your rest seriously today. Walk around, or simply sit down on a box and focus on your next bout. The order in which you complete these 6 tasks is up to you (and maybe when bikes are available), but we will start each one as a group on the 5 minute mark.

Wednesday 210512 Handstand Helen

April was a busy month for the PR board! Check out all the hard work paying off and as we get well into May, here is a reminder to keep logging your data in SugarWOD. One of the keys to setting personal records is knowing what to aim for! And for today’s workout, break out your journals and see if you have a “Handstand Helen” time to shoot for. Compare-to dates are listed below.

Handstand Helen
Three rounds for time of:
12 handstand push ups
21 KB swings (24/16kg)
400m run
post finish time and scaling to SugarWOD
compare to: Dec 2nd, 2019, Dec 8th, 2016, June 16th, 2010

Tuesday 210511 Front Squat 1RM

This past weekend, Debby competed in the CrossFit Games Age Group Online Qualifier, an event she qualified for by placing in the top 10% of her age division in the worldwide CrossFit Open! Over the course of 3 days she had to complete 5 judged workouts, many of which had high level gymnastics and heavy barbells. Here are some of the many highlights: Debby completed more than a few kipping handstand push-ups. She set a new PR on her overhead squat AND established a 4RM front squat. She successfully and skillfully climbed the 15ft rope (pictured below) 6 times! As many of you witnessed as you showed up for the 8am Saturday class, she did 75 power cleans before cranking out 63 double unders! And while all of this is so very impressive, it is the example she sets and the inspiration she is to all of us that I am most proud of. Thank you Debby for your incredibly positive attitude, your relentless pursuit of excellence, and you desire to get just a little bit better each and every day. We are so proud of you! What’s next?.. Well, we’ll see you at The Hut for another day of training 😉

Front Squat
1-1-1-1-1-1-1
post new 1RM

Monday 210510 Power Snatch and B.O.B. Sprint Intervals

One of the best pieces of equipment for you to have is a jumprope. They are easy to pack when traveling and easy to have in your gym bag for use at CFM. In fact, we have overheard more than a few of you CFMers express interest in ordering your own jumprope over the past few weeks. Our friends at Rx Smart Gear (same brand we have hanging on the wall at The Hut) generously provided us with a discount code that you all can use to make your dream of having your own rope a reality! Use “CFMALIBU15” at check out for a 15% discount on most items. Some special editions and new releases will not apply.  They have a sizing guide and various cable weights to choose from, AND the color combos are awesome!

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

Workout of the Day:
12 minutes of Snatch skill work
-then-
Every 3 minutes for 6 rounds:
3 Power Snatches (60/45kg)
Max rep burpee over the bar to the 1:00 mark
post total # of burpee over the bar complete and any scaling

Intended Stimulus
With the 1:2 work:rest ratio, each interval needs to be an all out sprint once you finish the 3 power snatches. Choose a load that is heavy for you, but still allows you to drop and then get back to the bar, reset, and lift again. Another way to think about the loading today is that you should have to settle yourself and focus for each lift, but not have to rest between lifts. Then, get down to the ground and burpee over the bar for the remainder of the minute. Go faster than you want on these and certainly don’t stop even a second before the 1:00 mark!

Saturday 210508

Saturday classes at 8am and 9am as usual and filling up fast. Sign up in advance on MindBody!

Friday 210507 3 RFT: Table Top RR, Front Squat, Knees to Elbows

3 rounds for time:
21 Ring Rows (Rx=table top)
15 Front Squat (50/35kg)
21 Knees to Elbows
post finish time and any scaling
-then-
Handstand Skill Work

Thursday 210506 SA DB Hang Clean and Jerk + Cal Row for Max Reps

If you’ve been around CFM for any length of time you’ve likely heard us talk about or reference the idea of “General Physical Preparedness” or “GPP”. Our program is a GPP program, meaning we don’t specialize in one modality of training or one time domain. You probably have already noticed that we don’t do heavy days or long amraps on specific days of the week. The idea is that rather than training to get better at only gymnastics, only running long distances, or only olympic weightlifting, we train to be ready for anything life can throw at us. We train to be generalists. This isn’t just theoretical either, we all experience tasks that come up throughout the week that CrossFit makes us more capable of conquering. We desire to become well rounded humans with a well rounded fitness so we are better prepared for anything from simple daily tasks to once in a lifetime opportunities. Here is a real life example of training for GPP paying off for Dr. Jo:

“I had 2 days notice to be the medical support for a training mission for Inspiration4 – 4 civilians who are scheduled to go to space in September. So, I packed up my outdoor gear and flew of on Thursday. By Saturday I was climbing almost 5,000ft in 4.5 miles from Paradise to Camp Muir at 10,000ft on Mt. Rainier. Spent 2 nights at base camp, then went back down Monday. Home later that night. I wanted to say that doing CrossFit regularly allowed me to do this on such short notice without any specific mountaineering training. Yes, my thighs are hurting from the steep descent, but in the big picture the climb was very doable and enjoyable. Dropping into a crevasse was a bonus!”

Way to put your GPP fitness to great use, Dr. Jo!

For Max Reps Complete:
3 minutes of SA DB Hang Clean and Jerk (50/35#)
-rest 1 min-
3 minutes of calorie row
-rest 1 min-
2 minutes of SA DB Hang Clean and Jerk (50/35#)
-rest 1 min-
2 minutes of calorie row
-rest 1 min-
1 minutes of SA DB Hang Clean and Jerk (50/35#)
-rest 1 min-
1 minutes of calorie row
post total # of reps and any scaling

Wednesday 210505 50-50-50 Chipper

50-50-50 for time, what a chipper for a Wednesday! Simply chip away at the step lunges in large sets as you creatively move about your station. Your back knee will gently tap the ground on each and every lunge. After 50 bodyweight lunges comes the bulk of today’s workout… 50 burpee pull-ups! Have the mindset of “just keep moving” on these. There is no need to try and sprint through these, just chip away (sense a theme?). For those who need to get higher off the ground in order to get the jumping pull-up, use a box and do a burpee, then step-up, then jumping pull-up. After adjusting the height of the burpee pull-up, the volume of burpee pull-ups is the next thing to scale if need be. This is supposed to be a grind, so embrace it and have fun!

For time complete:
50 Step Lunges
50 Burpee Pull-up (tall/short pull-up bar)
50 Step Lunges
post finish time and any scaling