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WORKOUT OF THE DAY

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Thursday 210902 AMRAP 10 + Accessory Lifting

Scott, Dusty, and Jonathan chip away at those KB Weighted Step Lunges so they can get back to the Wallball Shots!

10 minute AMRAP:
10 Single DB Devils Press (50/35#)
10 Overhead Reverse Step Lunge (50/35#)
-then-
A weightlifting finisher 🙂
post total completed rounds + reps and any scaling

Intended Stimulus
10 minutes of unilateral fun! Set a pace that allows you to maintain control of the DB at all times. This pace should still be challenging enough that when you’re on the devils press you can’t wait to lunge, and when you’re lunging you can’t wait to devils press 🙂 for the single DB devils press you will start by dropping down to plank with one hand on the DB, do a push-up, jump up to a position where the DB is between your feet AND you have a neutral spine, then snatch the DB overhead. That’s 1 Rep. Your next rep will be with the DB in the other hand 👍🏻

Wednesday 210901 Front Squat 7-7-5-5-3-3

Yoga at The Hut week #2 brought an even better turnout both in person AND on ZOOM! Let’s continue to build momentum going into week #3! The popularity of yoga has also contributed to the popularity of the Monday 5pm CrossFit class which, like all our CF classes, has an attendance cap of 11 people. So, if you’re planning on hitting the 5pm before yoga, please make sure you sign up in advance! Yoga will not have an attendance limit as it is very easy to spread out around The Hut and our outdoor spaces. For those catching yoga on ZOOM, make sure to log in on time and if you do happen to be a bit late, make sure you mute yourself before hitting the mat 🙂 Please feel free to send the link to family or friends who may be interested in joining via ZOOM (shout out to the ZOOM contingent that’s been gathering in our backyard!)

Yoga at The Hut and on ZOOM, Mondays at 6pm!

Front Squat
7-7-5-5-3-3
post loading and any scaling

Intended Stimulus
This should feel a lot more like a volume sets of front squat workout rather than a 3 rep max day. In fact, following the stimulus could prevent you from setting a 3RM today and that is ok! The goal will be to start with a load that is fairly heavy for your first set of 7. You will get lots of warm up and even a “test” set of 7 to help you decide on a good starting load. Hitting 80% 1RM for the second set of 7, 85% 1RM for the second set of 5 and 90% for your final set of 3 will prove to be a high bar, but is certainly achievable! You will lift every 3-4 minutes, no quicker. Resting enough between sets will play a critical role for those intermediate/advanced lifters looking to hit the percentages outlined above.

Tuesday 210831 Power Clean and Row Sprint Intervals

Ready for one last “compare to” as we wrap up August and clear the PR board?! We did this one back in early March and it sure was a crowd pleaser! 8 reps of a moderately loaded power clean followed by as many calories you can get on the rower before 2 minutes is up. If you completed this back in March, use the same load on the power cleans and try to get more calories on the rower across the 5 rounds. When you succeed in doing so, write you new benchmark score on the PR board!

You’ll find Shaya’s deadlift on the August PR board!

Every 4 minutes for 5 rounds (for max calories):
8 Power Cleans (70/45kg)
Max cals to the 2:00 mark
Compare to March 10th, 2021

Intended Stimulus
Get your interval work AND some moderately heavy weightlifting here! 2 minutes on, 2 minutes off for 5 rounds. You should have enough load on the barbell to require dropping after each rep, leaving you just enough time to quickly strap into the rower and sprint for max calories until the end of the 2:00 window. These 8 single rep power cleans need to be taken seriously each time. So, get a good tight set up (bar on the shins, lats packed, neutral spine), power clean, stand up, drop, get a good tight set up, and so on for every single rep! You’ll stay at the same load across all 5 sets. Post total number of calories rowed across all 5 rounds to SugarWOD and if you scale load put that in the notes section.

Monday 210830 AMRAP 20: WB Shot, Box Step Over, Carry

This 20 minute AMRAP is technically an all weightlifting triplet… or is it a weightlifting (the WB shot), gymnastics (the step over), and monostructural (the carry) triplet? I suppose it is a hybrid of the 2 that consists of 3 loaded elements that aren’t overtly weightlifting. One thing is for certain, it’s 20 minutes long and you’re going to want to set a pace that you can maintain! For those who typically break up the wallball shots into sets of 10, try and go 20 unbroken for as long a possible today. You’ll be able to slow the heart rate a bit on the farmer carry, so it’s a great day to mix in some WB capacity training 🙂 You can hold the KB however you want on the step over as long as it is above your waist and not resting on your leg. KB resting on the shoulder, in the goblet position, on in the kb front rack are all fair game!

Sandra works on her single leg squat. Pistols coming soon!

Don’t forget about Yoga at The Hut and on ZOOM with Maria Monday at 6:00pm!

20 minute AMRAP:
20 Wallball Shots
15 Box Step Overs (24/18kg KB, 24/20″)
100m Farmer Carry (24/18kg KB in each hand)
post total completed rounds + reps and any scaling

Saturday 210828

Classes this Saturday at 8:00 and 9:00am! Sign up in advance on MindBody, show up without knowing the WOD, and enjoy!

Friday 210827 Power Snatch and Parallettes

When was the last time you went all out in a workout?  I mean all out.  From 3, 2, 1, GO- you set off full speed ahead with no regard for when you would hit the wall?  When was the last time you scoffed at strategizing and timing out each round so that you would avoid “blowing up”?  Believe it or not, there IS a time and a place for deciding to forget about planning how fast execute a set of reps.  In fact, if you train for too much time without pushing to find the edge… how do you know you are actually even approaching those boundaries any more?  Make some room in your training to go out HARD… maybe even purposefully trying to bite off more than you THINK you can chew.  This is not only where learning occurs… but it is also where mental toughness is gained, and where now-found levels of intensities are experienced.  Even if the end result of the workout is that it took you longer than it would have if you played it safe… you should try it every now and then.  Maybe that day is TODAY?! (repost from 200831)

 

5 rounds for time:
10 Power snatch (50/35kg)
15 Strict parallette push-ups
Post time, load, and scaling

Intended Stimulus
Plan on spending a lot of time working on the power snatch today with light loads. Then, when it’s workout time, find a load that allows you to complete 10 reps in 2 sets. Singles on the power snatches from the beginning means you went too heavy. But 10 reps unbroken means too light! The 15 push-ups should be done in 3 sets or fewer. The parallettes make these slightly easier than a normal push-up, but being elevated means you cannot sag through the midline at all! Go all out on this one and post your PR to the chalk board!

Thursday 210826 Gymnastics + 3200m

This workout kicks off with a big chunk of gymnastics (50 toes to bar) before moving into some longer duration monostructural work (a mile row + a mile run). Go Rx on the toes to bar if you can string 8-10 toes to bar in a row at least once, otherwise scale to something that allows you to get 50 reps done in 5-6 sets. Note how long it takes you to complete the 50 toes to bar so you can add that data point into the SugarWOD notes section. Pace your 1609m row. Going near PR pace will not feel good when you unstrap and start your 1 mile run! In fact, going at a pace a few seconds slower on the row may end up allowing you to make up much more time than that on the run. Obviously, I’m not suggesting that you sandbag the row… just that you don’t blow up with a mile run still left to complete! After the row, head out of the yard at a fairly conservative pace, after all, you’re going to try and negative split this 1 mile run AND it keeps you safe in the yard. Pick up the pace a bit when you turn right onto Webb Way, and when you hit that turnaround point up Stuart Ranch Road, it’s time to give it everything you have on the last 800m back to The Hut! Remember, this entire workout is for time so leave a bit of gas in the tank after the TTB and after the row so you’re not trotting that mile run 😉 There is no time cap today… Just set a pace and get it done!

Becca PRs her deadlift as the next generation of CFMers watches intently

For time complete:
50 Toes to Bar
1 mile row
1 mile run
post finish time and scaling

Wednesday 210825 Thrusters and Pull-ups

Ahhh, the beautiful combo of thruster and pull-ups 🙂 This time in the form of a heavy day! Before the workout starts, look to build to about 85% of your 1RM thruster load. If you don’t have a 1RM thruster, this should feel “moderately heavy”. Your thrusters will come from the rack, and after your 3 unbroken reps, you’ll transition to the weighted strict pull-ups. These are also roughly 85% 1RM, and should be unbroken. Ideally, you will keep the same thruster and pull-up load across all 10 rounds, however, tinkering in the early rounds is allowed. Those who cannot yet do 3 strict pull-ups should do 3 reps of eccentric lowers, lowering for at least 5 seconds. You can use a band to help you lower more slowly if a 5 second lower is not possible unbanded.

Charlene sets up for one of many power cleans while the pups judge her technique.

 

Every 2 minutes for 10 rounds:
3 Thrusters (AHAP)
3 Weighted Strict Pull-ups (AHAP)
post thruster load and pull-up load to SugarWOD

Tuesday 210824 Three 4 Minute AMRAPs

Congrats to Jonathan, María, and Matthew for completing their CrossFit Level 2 certification this past weekend in San Diego! We are proud of you and excited to experience your learning put into practice in our group classes and individual sessions here at The Hut.

I’m really thankful we were able to do the level 2 seminar because we were able to learn from an awesome and very wise seminar staff, as well as from all the coaches around us taking the course, too. I was, and continue to be, excited by the fact that I can keep learning and gaining new tools (cues, progressions, ways of demonstrating) to help make everyone a better mover, and overall more healthy. I was pushed and reminded to make sure I make every single person in the circle (or class) a bit better, and not to let anyone off the hook too easy (so you all can get ready for that in the future 🙂 !! But overall, it was humbling, engaging and just made me more and more excited about the impact I can have as a CrossFit coach and especially here at The Hut!

-María

 

Workout of the Day:
4 min AMRAP:
18 Box Jumps (24/20″)
18 Table Top Ring Rows
Max Rep Step Lunges
-rest 1 minute-
4 minute AMRAP:
18 Step Lunges
18 Box Jumps
Max Rep Table Top Ring Rows
-rest 1 minute-
4 min AMRAP:
18 Table Top Ring Rows
18 Step Lunges
Max Rep Box Jump
post total reps completed across all 3 “max rep” sections and any scaling

Monday 210823 Run, Clean, Press

Starting Monday, August 23rd, Yoga with María will shift to the 6:00pm time slot. You can continue to attend via ZOOM from the comforts of you own home OR you can join her in person at The Hut! Bring a Yoga mat and experience the wonder that is Yoga at The Hut 🙂

The Deadlift BBQ was a huge success! Thanks to everyone who showed up, brought food, and contributed to a really fun evening. It was so nice to gather outside as a gym community. As always, a big congratulations for all the many PRs set both in morning classes and at the BBQ! All that training really works!

Yoga at The Hut and on ZOOM with Maria Monday at 6:00pm!

For time complete:
400m Run
20 Power Cleans (50/35kg)
400m Run
20 Push Press (50/35kg)
400m Run
20 Power Cleans (50/35kg)
400m Run
post finish time and any scaling

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