Matthew and Kyle power through 12 burpee pull-ups before running a tough 600m.
18 minute AMRAP: 60 Double Unders 40 Air Squats 20 Pushups (ACFT) 10 Ring Muscle-ups Post completed rounds + reps and any scaling
Intended Simulus Use this 18 minute AMRAP to practice the 2 high skill movements that start and end each round, the double under and ring muscle up. That’s not to say that squatting and push-ups don’t require technique (they do), but those 40 air squats and 20 ACFT push-ups are more like grunt work today that you trudge through to get to the “skill work”. Without totally sacrificing intensity, focus on skill today and less on rounds + reps. Ring muscle up transitions are a GREAT scaling for those without RMUs đ
Give each round everything you’ve got. This is meant to be mentally challenging, like yesterday’s back squats, but in a TOTALLY different way. This one is cardio + will power. For those who cannot jump and pull-up their chin over the bar from the ground, use a box to step up on after your burpee and do a jumping pull-up from atop the box. Scale the run to a 400m run if your time trial 600m is longer than 3:30. Push the pace. All 4 rounds. Let your effort on these intervals make you fitter.
4 Rounds EACH For Time: 12 Burpee Pull-ups 600m Run Rest as needed between sets post all 4 finish times and any scaling
Yep, itâs a heavy day. Each set heavy and about 2/3 of the way through the set there should be some soul-searching regarding how you are going to get out of âthe holeâ yet AGAIN! Each set should make you a bit worried about the upcoming set! IF not, it shouldnât count⊠as light weights are only for warm ups today.
It should take you about 4-5 sets of squats to set up your first â15 rep round.â Empty barbell⊠for about 10-12 reps- some with pauses at the bottom. Add some load and get 5 squats and then 4-5 tempo squats- slow on the way down and fast on the way up. Two more sets increasing load: remember, the GOAL is to get warm, NOT to get fatigued. Feel out the load. Think, âCan I get this 10 times?â If yes- try it for 15! After all- this is 100% physical AND 100% mental.
Yes, this is experimental. So experiment. You might only get 12 reps of 15 on the first set⊠then bump up the load and with less effort get in all 12 of the second set. Some strategy can be taught⊠but thereâs much to be figured out along the way. I suggest to NOT go out speedy through the first through reps- but hold for a solid BEAT when you are standing tall. That is a 2-3 second break while the skeleton bears some load and you get a breath to reset the midline. Be brave. Donât be pigheaded. (200715)
Dane has been getting in for some 1-on-1’s to focus specifically on olympic weightlifting and gymnastics. It’s clearly paying off!
Back Squat 15-12-9-6-3 (AHAP each set) Post all 5 loads Compare to 200715
We kick off a fresh week here at The Hut with a benchmark girl WOD! “Christine” is a fast a furious triple that includes bodyweight deadlifts. If you cannot get 12 BW deadlifts in 2 sets fresh, then it’s best to scaling something that will allow you to go 6+6 during all 3 rounds of deadlifts. The pace on the box jumps should be safely pushed. No misses, but still transition between jumps efficiently and quickly. Each round starts with a 500m row and the entire 5-7 minutes on the rower should be at a pace that is uncomfortable enough to send you to the dark place, but beware! Don’t sprint the row, especially on round 1 because you’ll likely dig a hole you can’t get out of without dropping the intensity level significantly.
Charlene and Joanna smile their way through some strict ring rows while Debby heads out on another run, with a smile of course!
âChristineâ Three rounds for time of: 500m row 12 bodyweight deadlifts 21 box jumps (24/20″) Post time and load to chalkboard/journals. Compare to September 23rd 2016, August 20 2014, October 19 2013, July 27 2013, October 26 2012
This Friday, September 10th, after the 4pm class, come to The Hut to meet and hear from 7x CrossFit Games athlete Brooke Wells! Sheâll be coming to The Hut to chat and also for a time of Q&A at 5pm, immediately after the 4pm class finishes. Come meet her, hear about her CrossFit journey, and gather with your gym community! Bring a friend and some good questions. Weâll walk over to Howdyâs after đ
Kyle has been working hard on his mechanics and it is clearly paying off!
4 rounds for max reps: 1 minute max rep Alt. DB Hang Split Snatch (50/35#) 1 minute max rep Push-up Down-Dogs on DBs 1 minute max rep DB Bowtie Thrusters (50/35#) -rest 1 minute- post total reps completed each round and any scaling
Intended Stimulus This triplet for max reps is going to require some thinking. Not because it’s a complicated rep scheme or a confusing template, but because all 3 components are movement variations that don’t show up all that frequently. Certainly the alternating DB hang split snatch will require much thought and coordination as you figure out how to best bring the DB down form overhead, where to switch hands, and what foot you like to send forward on the split. Don’t overlook the DB bowtie thruster though… Here, you’ll hold the DB by the heads instead of the handle (like a bowtie in the front rack) and squat to full depth, driving the DB to a locked out and stable position overhead. Use the same DB for the snatch AND the bowtie thrusters today regardless of which one is your weaker link. Show up humble and enjoy the learning!
This coming Friday, September 10th, after the 4pm class, come to The Hut to meet and hear from 7x CrossFit Games athlete Brooke Wells! Sheâll be coming to The Hut to chat and also for a time of Q&A at 5pm, immediately after the 4pm class finishes. Come meet her, hear about her CrossFit journey, and gather with your gym community! Our friends at Lululemon Malibu will also be here doing a giveaway! Bring a friend and some good questions. Weâll walk over to Howdyâs after đ Click here to watch Brooke go through Open WOD 21.2
Another great Yoga session at The Hut! (photo cred Cecily)
21-15-9 reps for time: Front Squat (70/50kg from the ground) Toes to Bar Calorie Row post finish time and any scaling
Intended Stimulus We’re looking to push the pace today, breaking off big sets of both the front squats and toes to bar, while hitting the ALL the rows hard. Get a loading and TTB scaling that allows you to take no more then 2 breaks on the set of 21. Then dial up the pace on the round of 15 and 9!
This coming Friday night at 5:00pm, immediately following the 4:00pm class, CrossFit Games veteran, Brooke Wells, will be coming to The Hut to speak and do a Q&A session! Come meet her, hear about her CrossFit journey, and gather with your gym community! We’ll walk over to Howdy’s after đ
Deborah and Becca go pull-up for pull-up as they wrap up “Quarters”!
Workout of the Day: Sumo Deadlift (volume sets) 5-5-5-5-5 post load for all sets
Intended Stimulus This is a true heavy day. The twist is that many of you may not have a 1RM sumo deadlift to calculate a true 80% off of. If that is the case, build in the warm-up to something that feels moderately heavy. Use that for your first set. Tinker if necessary, but by set 5, that “moderately heavy” load will likely prove to be just right! Rest around 3 minutes between sets. This is the focus of the day so don’t even worry about the finisher đ
Today marks the beginning of the 13th year of CrossFit Malibu. Thank you for spending time with us- for your hard work and your commitment to your health and to making this place what it is. A HUGE thanks to the incredible staff that we have with us this year with Jordan running our operations and coaching a few days each week and Maria, Matthew, Jonathan & Becca taking on all the fun of coaching group and individual sessions. Their expertise, execution, and energy provides our daily dosage in a way no others possibly could- we are fortunate to have them with us.
Acknowledging the tumultuous times the world is going through these days- I simply want to state that we are a community who welcomes and applauds all people regardless of their race, sexual preference, age, size, shape or other differences. I know that newcomers enter our space, unsure of where they stand and learn very quickly that they stand on the exact same level as everyone else- veterans, coaches, and owners included.
I know we are people who respect effort, not weight.  I know that we value each other and the support and comfort we receive from each other inside the walls of the gym and outside. I know that the TRUE competitive spirit is better focused within each person for individual improvement and not against others in pursuit of trivial, short-term gain. I know that the way we interact with each other, including what we say to each other, is uplifting and respectful- that criticism and divisiveness is not a sword to be wielded here. I know that we work hard, we go outside and play, and we better ourselves. I also know that we have literally survived floods, fires, global pandemics and social injustices and upheavals and we ALWAYS come out stronger. We always come out stronger because of who we are, we persevere, we set high standards for ourselves and we live up to them. And we have no tolerance for what is NOT in line with these values.
We value health, strength, character, and doing our best, wherever we are at in our journey. We show up, we work, we honor ourselves and each other in all of our humanity and diversity, and we take that way of life from the Hut and into our lives. Keep it up!
Workout of the Day: Part I- Work up to a heavy 3RM Turkish Get up12 minute time limit Post heaviest 3 rep set to chalkboard and journals. -then- Part II- âQuartersâ- CFMâs Inaugural WOD For Time: 400m run 25 squats 400m run 25 Dumbbell Hang Squat Cleans (30/25#) 400m run 25 Push Ups 400m run 25 Box Jumps (20âł) 400m run 25 Kettlebell Swings (24/18kg) 400m run 25 Pull Ups Post time and scaling to journals/chalkboard/PR whiteboard Compare to any Tuesday following Labor Day in 2009, â10, â11, â12, â13, â14, â15, â16, â17, â18
This coming Friday, September 10th, after the 4pm class, come to The Hut to meet and hear from 7x CrossFit Games athlete Brooke Wells! She’ll be coming to The Hut to chat and also for a time of Q&A at 5pm, immediately after the 4pm class finishes. We’ll likely walk over to Howdys afterwards đ Bring a friend and some good questions. More info to come!
So many August PRs to be celebrated!
4 rounds EACH for time: 20/15 Calorie Bike 15 Pull-ups 10 Handstand Push-ups -rest at least 1:1-
**use your own clock to time rounds as a new round of bike will begin as soon as all 4 are open
Your progress tracker and results recorder. View today’s workout and see the scoreboard.