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Tuesday 200602 TTB and WB Shots

CrossFit Malibu, Virtually- Recorded Class Session

CrossFit Malibu, Virtually- 4pm ZOOM Class Session

21-18-15-12-9-6-3 reps for time of:
Toes to Bar*
Wallball Shots (30/20#)\
*scale to strict sit-up and add 3 reps per round if you have no place for toes to bar
Post finish time and scaling

Intended Stimulus
Today we have a fun couplet of descending reps straight from CrossFit.com! The goal here is to manage the first few sets of toes to bar by breaking them up into approachable sets, allowing you to take on the last few rounds unbroken! We shoot for all sets of the WB Shot to go unbroken today. If you do the math, you’ll notice that the volume of WB Shots is relatively low…but also notice the heavier ball! Get this couplet done as fast as possible by having a strategy for the big sets of TTB!

General Warm-up
We’ll start class with a 400m run. Then drop into 1 minute each side of lizard lunge to start prepping our squat. Lay on your back for a set of spinal twists and then 10 push-up down dogs. Take your time here! Next, let’s do 3 rounds of 10 perfect air squats and 30 sec of hanging, or 5/5 DB Bent over row. Lastly, get a set of 15 abmat sit-ups.

Specific Warm-up
Grab your med ball and let’s go through our L1 MB Clean progression. Get 10 pausing front squats and 10 strict sit-ups. Then find a place where you can get in a set of 10 WB Shots, ideally to a 10/9ft target.

Workout Notes
Break up the toes to bar in the big sets so that you can shoot for unbroken sets in the later rounds. Substitute strict sit-ups if you have no place for toes to bar or toes to rings, but add 3 reps per round (24-21-18…and so on). Unbroken WB Shots is the goal for ALL athletes today!

We finish with a 400m walk/jog and then some low back decompression using a foam roller and some modified pigeon and happy (birthday) baby (Jordan).

Monday 200601 Chipper For Time

CrossFit Malibu, Virtually- Recorded Class Session

CrossFit Malibu, Virtually- 4pm ZOOM Class Session

For time, complete:
25 bar dips
25 strict pull ups
50 push ups
75 goblet squats- 24/18kg
100 American KB swings- 24/18kg
200 double unders

Intended Stimulus
USUALLY when you see the pull up, push up, squat, and swings in a chipper of this rep scheme- we are trying to go unbroken. Remember the “Unbroken” WOD? Well, this is similar- with the addition of some dips and double unders to cap the workout. In the past we have done this in a couple different ways: in 4 minute blocks as unbroken as possible, and in 7 minute blocks- with the EVENTUAL goal of being able to complete EACH BLOCK unbroken, strict, and without any alteration in pace. Essentially, taking CONTROL over each movement. However, we are going at it TODAY as a chipper, for time. Still, in the same vein as “Unbroken”… keep your movement in check!. IN the near future, we will see this one back on the docket- again, as an unbroken goal.

General Warm Up
200m run, 100 single unders and then 10 reps each of: sit ups, burpees, and air squats. Then a PVC focus for some windmills, around the worlds, and some overhead squats.

Specific Warm Up
We will spend about a minute or so on each movement- going over range of motion, scaling, and substitutions. We will do a few reps, then break down the ROM with a few slo-mo reps. Sample scaling options
bar dips- parallettes or boxes/chairs
strict pull ups- ring rows, bent over rows. Like last Saturday… double DB single are bent over rows.
push ups- training push ups or inclined on a box or bench
goblet squats- lighter load
American KB swings- Russian swings or simple deadlifts
double unders- double penguin taps or single unders- or plate jumps

Workout Notes
Treat this as a training workout rather than a test workout. The idea is to keep a good pace but be even MORE focused on good, strict mechanics than usual. Be in control of your body. Still go for some big sets like in the unbroken version- just not completely unbroken- as that will slow down your time a bit.

Walk 200m, run 200m (use your 400m course)- then go listen to this LIVE concert:

Saturday 200530 3rNft

CrossFit Malibu, Virtually- 9am ZOOM Class Session

3 rounds, not for time
400 m farmer carry AHAP
Max unbroken squat jumps
400 m farmer carry
Max unbroken strict pull ups
*each farmer carry is worth 40 points if completed without dropping weight; subtract 10 points every time you drop weight during the farmer carry
Post total reps, load, and scaling
Intended stimulus
Today is not for time, however that does not mean anything will be easy. We have three rounds to tackle today, with some rest dispersed as you desire. Notice the 400 m farmer carry… that is quite a bit longer than we generally use for farmer carries. Still, choose a heavy weight. Don’t let the distance keep you from picking up a heavy KB or DB. On that note, fight to keep that weight from hitting the floor. Every time you set your weight down, you lose 10 of the 40 points available each farmer carry. As for the unbroken squat jumps, as soon as you reach the bottom of your squat, you must come up. No pausing at the bottom, no pausing standing, just constant movement. Let’s not forget about the pull ups. Find a scaling that allows you to do 8-10 fresh… and if you need to progressively scale throughout the three rounds, that’s A-Okay for today.
General Warm Up
Go for a 400 m jog and when you come back, hop on a bar and let your body hang for a minute. Walk out into down dog, go for a push up, walk your hands back, and then roll up to standing for some arm swings. Repeat this 10 times. Drop to the bottom of a squat, place your hands on the ground in front of you, and shift your weight side-to-side and forward and back to open up your hips. Now, stand up for 10 air squats. Back to the pull up bar for 10 scapular pull ups.
Specific Warm up
Grab a pair of DBs or KBs and take them out for a quick 100 m farmer carry. Upon returning, go for a few jump squats. Maintain tension at the bottom as your drive up forcefully. Practice landing with your feet in squat stance (gracefully of course). Can you drop straight into the squat? Practice the timing of this until you feel comfortable going from the “float” (feet off the ground) into the “descent” (dropping to the bottom of your squat). Head back to you bar and grab a band if you need one. Get in 6 pull ups. Try to find a scaling that allows you to get 8-10 reps in the first round. If you have nothing to hang from, you’ll be doing DB bent-over-rows. Hold both DBs with your chest as parallel to the ground as possible with a rigid neutral spine. Keeping one arm long, row the other arm into your ribcage. One row on both arms is equal to one pull up.
Workout Notes
This is NOT for time. You can rest between the farmer carries and the squat jumps / pull ups. With that being said, each movement should be a push. Try to go the full 400 m without setting your DBs down! Each time you do, you lose 10 points. Similarly, push it on the squat jumps. These are tougher than air squats and certainly require a bit more concentration. Have a goal in mind and push to hit that goal… and maybe go beyond! Again, the farmer carry is as heavy as possible; the jump squats are max unbroken; the pull ups are also max unbroken. It will all be challenging. And very fun.
Go on a 400 m walk before coming back and hanging out in Childs pose for 2 minutes.

Friday 200529 Five Kay!

CrossFit Malibu, Virtually- 9am ZOOM Class Session

For time:
Run a 5k or,
Row a 5k or,
Ski a 5k or,
Assault bike 7.6 miles
Post results to your group

Intended Stimulus
A 20-25 minute sustained PUSH. This should really NOT be low intensity, steady state cardio. IT SHOULD be one continuous hard-paced grind. If you row or ski or bike… your brain should be so focused on breathing and pace that listening to a podcast would be next to impossible (which implies that watching a seinfeld episode wouldn’t work either- shucks!) Find a pace that you can keep for a mile but would be tough to go for 2 miles. And THEN go for three!

Warm Up
We will do some running drills together after some general warm up (GWU). For your GWU, think: jump rope, burpees, air squats, lunges, and even some KB swings to get the heart rate up. Then we will do some specific speed bursts to get the muscles prepared for pushing the pace!

Workout Notes
This might seem like it won’t go over well as a virtual class BUT- doing it with the 9am ZOOM group MIGHT just be THE WAY to get it done. People to hold you accountable to show up and get it down AND those very same people will likley be the only individuals remotely interested in your adventure 🙂 The note today is GET IT DONE!

This demands some time on the stretching mat! Couch stretch for the quads- at least TWO minutes each. Use a lax ball on your soles- and use your own 2 hands to rub out your calves and shins. Break out the theragun for some post cardio thumpin.

Thursday 200528 Five Rounder

CrossFit Malibu, Virtually- 9am Recorded Class Session

CrossFit Malibu, Virtually- 4pm ZOOM Class Session

Five Rounds for Time of:
10 goblet walking lunge (24/18kg)
12 KB swing burpees (24/18kg)
15 strict sit-ups
Post time, load and scaling

Intended Stimulus
Key word: stabilize your midline – swings, weighted lunges, strict-sit ups all require bracing of the core. Complete control throughout each movement, from the moment you pick up/set down that kettlebell to keeping your hips on the ground for the sit-ups. You are going to be blurring the line between intensity and perfect mechanics – aiming from speed while still moving with great and safe form…for five rounds so here we go!!!

General Warm Up
Let’s start with 2 minutes of cardio – row, bike, run, jump around, hula hoop, etc. Once, you are back drop down into a downward dog and peddle out of your feet, enjoying this stretch for about a minute. Shift from down dog to plank about 10 times, opening up the shoulders up as you press back into downward dog. Stand back up and Samson lunge around your house for another minute (alternate bringing your arms overhead and interlacing your hands behind your back). Lastly, we will get in 10 squats, pausing at the bottom for 3 seconds – really 3 long seconds.

Specific Warm Up
Pick up your PVC pipe, place it on the back rack and move through some good mornings and step lunges. Lay on your back and get in 10 straight legged sit-ups, 5 strict straight legged sit-ups…take a break and get in 10 supine twists…and finish with 5 strict-sit ups, now you are ready for those! Stand on up, grab a light weight and get in 15 deadlifts, 10 KB Russians swings and 10 American swings. Now, burpee + swing, pike that KB swing overhead and set it down for a burpee, so on an so forth for 5 reps. Now let’s increase the weight – 5 lunges, 6 KB swing burpees and 8 strict sit-ups.

Workout Notes
If you don’t have a kettlebell, you can do the burpees with two dumbbells – we have done that before for ground to overheads (power clean and press or some variation of that) and same goes for the lunges – just use one heavy dumbbell and drive through that front leg as your stand. Remember to tap that back knee and stand all the way up between lunges! Finally, those strict sit-ups AGAIN, yes. Keep those elbows locked in, no subtle kips. If these slow you down a bit, it’s okay, keep that integrity!

Once you’ve written down your time, let’s slow down our breathing with a low lunge (back knee on the ground), sink your hips down towards the ground. You can make this a more dynamic stretch by moving your hips or shift on to the outside of your front foot…hold for 90 seconds! Now shift your hips back as you straighten that front knee as much as you can – feeling that hamstring lengthen! Try to lengthen your spine and reach your chest towards your front knee…hold for 90 seconds. And repeat! Lap back down for 10 more supine twists for some lumbar decompression.

Wednesday 200526 Four Every Four Each For Time

CrossFit Malibu, Virtually- 9am Recorded Class Session

Every 4 minutes for 4 rounds:
7 Hang Power Cleans (60/45kg)
20 Goblet Squats (50/35#)
200m Run
-rest remainder of the 4 min-
Post all 4 round times and any scaling

General Warm-up
Start with a 200m jog. When you return, get 10 inch worms with a push-up, 10 pausing air squats, and 10 good mornings before going out on another 200m run. On this run, mix in some side shuffle, skips, high knees, and butt kickers. Next, we’ll do 5 slow bootstrappers and 10 T-crossovers laying flat on your back. To wrap up the GWU, let’s do one more 200m run at a faster pace (time this one).

Specific Warm-up
Get in 2 round of basic barbell with an empty barbell. 5 deadlifts, 5 hang cleans, 5 front squats and 5 strict press. Find something to goblet squat 7-10 times. Go back to the barbell for 5 hang cleans. Continue alternating between a few hang cleans and a few goblet squats until you find the load you want to use for today’s workout. Take your time here. Specific guidance on appropriate loading is below.

Workout Notes
The hang cleans should be challenging. Pick a load where 7 in a row is going to be a challenge and then when you are on rep 5 in the WOD just tell your self “2 more reps!” and do not set it down! If you have DBs that aren’t very heavy for you, consider doing 10 hang cleans each round. For the goblet squats, a load where you can do 20 reps in 2 sets is appropriate. Those who have a 200 run that takes longer than 1:10 should cut a few meters off the run.

We will finish with a few minutes pancake stretch, a long child’s pose, and some supine figure 4 on each side.

Tuesday 200526 Heavy Sumo and Tabata Sets

CrossFit Malibu, Virtually- Recorded Morning Class
CrossFit Malibu, Virtually- 4pm ZOOM Class Session

Sumo Deadlift
Tabata Plate Ground to Overhead (20/15kg)
Rest 1 min
Tabata Sit-up
Rest 1 min
Tabata Up-Down
Post total reps for each movement and heaviest set of Sumo Deadlift for 10 reps

General Warm-up
Today we’ll start with a nice long warm-up and mobility session to chase away some of that Murph soreness! We’ll start with 2 min of cardio. Drop down into our lizard lunge hip opener for 1 minute on each side. Now, pigeon pose for another 1 minute each side. Do 10 push-up down dogs. Grab that PVC pipe for a bunch of pass throughs and good mornings. We’ll go back to the ground for 10 slow mountain climbers, 10 scorpions, and 10 long legged sit-ups.

Specific Warm-up
Go back to your PVC for a set of 20 slow and controlled sumo deadlifts. We’ll then move to a singe DB or KB for a set of 10. Drop into plank, hold it for a few seconds, and quickly spring back to your feet. Jump and clap overhead. That was an Up-Down. No need to pause in plank during the workout. Go for a set of 10 abmat sit-ups followed by some plate deadlifts and then plate G2OH. We’re now ready for our 5×10 Sumo Deadlift.

Workout Notes
Remember, today’s strength is more about moving through a range of motion to relieve soreness rather that setting a PR. Your first set on a bar counts as your first set of 10 today! Between sets, add load and rest about 90 seconds. On the Tabata, We’ll work for 20 seconds and rest for 10 seconds 8 times. Then we’ll rest a minute and move on to the next movement.

Let’s finish with some more lizard lunge and pigeon on each side before getting in some lacrosse ball mobility of the pecs.

Monday 200525 To Honor Murph and Others

We take this weekend to honor all who died while serving in the US Armed Forces. This workout is a tribute to Michael Murphy and all those who have lost their lives in service to our Nation. More on “Murph’

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.  -From CrossFit.com on August 18, 2005

Meeting location: we begin “assembling individually” at about 7:30am at the far north/west end of the Zuma Beach parking lot- with (at that time of day) plenty of PCH parking. There is nothing formal about our event this year.
3,2,1, GO!: at exactly 8am pacific iphone time
Any warm up should be done on your own between 7:30 and 7:55am. Not much is recommended for warm up- a bit of running and some air squats- then a few minutes of stretching. The workout is long… and you can warm up into it as you go!

I imagine going for a swim and/or surf right after the workout. Some might use their starbucks app to order coffee/food and bring it back to the beach to eat.

The Workout, Modified Murph
For time, complete:
1 mile run
80 Zuma Wall Jump-overs (instead of 100 pull ups
200 push ups in the sand
300 air squats
1 mile run
Partition the work as desired.

General Stimulus
A LONG (~40-50 minutes) dose of exercise at moderate intensity… YOU should scale/modify the distance and repetitions so that you are “pushing the pace” for the entire bout and never “lagging.” IFF you have been keeping up your number and intensity of workouts during “Stay At Home”… including lots of push ups and squats… then consider doing this as Rx. IF NOT… then please scale the dosage by quite a bit. IF you do this workout, please do not drink any/much alcohol later in the day… it can be dangerous. If you havent done 100 push ups in a week in recent weeks- then do NOT do more than 100 push ups today. If you havent beenm squatting regularly, then do NOT do more than 100 squats today.
Recommended RX Method
one mile run
twenty rounds of “4-10-15” (or “4-5 push-8 squat- 5 push- 7 squat”)
one mile run
A few Scaling Recommendations
1.) Moderately Fit CrossFItters:
One mile run/walk
10-15 rounds of the movements done in the Rx range of motion
One mile run/walk
2.) Less Fit CrossFitters
4 minutes of run “out” and then run back
10 rounds of 4 wall jumps, 5 push ups, 10 squats
same distance run as the first one
3.) Unfit (*for your friends and family members who want to come with you)
Do some running and walking on the beach
Do some wall push ups and air squats
Do more running… stop after about 20 minutes.
Hope to see you at the beach!

Modifications for those of you doing this at home:
Substitute 2.6 miles on the bike or 2000m on the rower or ski erg in place of each 1 mile run.
Decrease the number of pull ups if you haven’t recently been doing around 60-70 of them weekly.
Decrease the number of push up if you haven’t recently been doing around 100-120 of them weekly.
Decrease the number of squats if you havent recently been doing around 125-150 of them weekly.
If you are running but havent done much- you can run/walk as desired.

Weekend Sessions

CrossFit Malibu, Virtually- Saturday 9am Recorded Session

CrossFit Malibu, Virtually- Sunday 4pm- Yoga w María IX Recorded Session

Monday MURPH Event- no zoom link needed here 🙂 Far north Zuma lot at 7:30am

Saturday 200523 Workout

3 rounds, each for max reps of
1 minute max box jumps 24/20”
2 minutes handstand hold
3 minutes max weighted step ups 50/35# DB
Rest 2 minutes
*subtract 1 rep every time you drop from the handstand hold
Post total reps, box height, and load
Intended stimulus
Mental toughness. That is what today requires. You will work hard for 6 minutes and then rest for 2. And then you’ll do it all again… and again. On round 1, be conservative. Be especially intentional about a steady pace that allows you to work for the full 6 minutes. Moving forward, you should aim to get more reps in round 2 than you did in round 1. Perhaps, you’ll even be able to pull out a few more reps in round 3 than you did in round 2! 3 minutes of weighted step ups will feel like an eternity, and that’s okay. Remember— mental toughness.
General Warm Up
Begin with some reverse step lunges and some leg swings/swipes. Grab a PVC for some pass-throughs, rotations, and around-the-worlds. Hold up your PVC fro 5 windmills on each side. Put the PVC on your shoulders and go for 10 slow good-mornings. Walk out into plank and get in 10 down dog push ups. Hang out in down dog and shift your weight forward and back to warm up the wrists. Now, stand up for some tall Simon shuffle. Nice and bouncy.
Specific Warm up
Find a box that you can jump to without worrying about missing and go for some step ups. Stand up tall every rep. Get in 20 step ups at a fast pace before moving into some jumps. Stand up at the top, and then step down. Grab a heavy weight and make your step ups a bit harder. You can hold your weight like a goblet squat, on either shoulder, or behind your head. Today, it’s your choice. Set down the weight and prop your feet up on the box and walk your hands out in front of you. Look at your feet and notice that your hips are DIRECTLY over your shoulders. If you are going to do handstand against the wall, kick up, point your toes, press through your shoulders and hold for 30 seconds. Play around with scaling— on a box, with one leg in the air, etc… Come back to your box for 10 jumps and 10 weight step ups. Pay attention to your heart rate. Can you maintain a pace like that for the workout?
Workout Notes
Really pace the first round. Take that first minute of jumps with a steady pace, knowing that you have 2 minutes of handstand and 3 minutes of hard weighted step ups coming right up. When you kick up into your handstand, make a decision that you aren’t going to drop for x amount of seconds. You shouldn’t have to come down from your inversion every 10 seconds… if that’s the case, you need to adjust your scaling to something a bit easier. And we’ll finish each round with 3 minutes of heavy step ups. Hold the weight above your waist and just keep moving. Control your breath, drive through the heel, and stand tall at the top. Think of it as an intense hike and you’ll be just fine. Finish round 1, write down your total reps, and find a way to beat that number in round 2. Do the same for round 3.
Lay on your back for some spinal twists. Hug your knees, hang out in happy baby, and give your legs a rest.

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