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Saturday Session

9:30am BIG WOD! Come join in with this morning session.

Friday 200214 A Cute Couplet

Happy Valentines Day… today’s workout is really a match made in heaven. This cute couplet proves that opposites attract. One is a hip opener and the other a closer. Flexion and extension make a perfect pair.  You’re going to love it. ?  ❤️ ?


Friday’s WOD at 7 and 9am and again at 3 and 5pm

For time:
Row 1,000/800m
32/24kg Russian KB swings, 25 reps
Row 750/600m
32/24kg Russian KB swings, 35 reps
Row 500/400m
32/24kg Russian KB swings, 45 reps
Post time and load to chalkboard/journals
Compare to March 20 2018, June 2 2017, April 20 2017, and/or July 15 2016

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD

Thursday 200213 “Fran”

Whoa… did you see Fran coming!?  I didn’t think so. But remember that we post all of the weekday workouts at some point over the weekend… And if you want to know what’s coming then you can just check. In the past, our workouts were posted only the night prior to the work out itself. That way you couldn’t cherry pick the workout a week in advance… But you could cherry pick by looking the evening before or the morning of a particular day of training. (That was sort of meant as a joke, sort of…!)

But really, about 3 1/2 years ago, we wrote all of a particular weeks’ worth of workouts up on the chalkboard in advance. The following week we asked you guys if you liked seeing what was coming… The consensus was that it was nice to know so that you could plan other outside activities around the workouts. A few people even said they liked being able to get mentally ready a few days in advance… like for Fran, For instance (and it is clear why I’m using this as an example!). That seemed valid enough- so here we are quite a few years later and the workouts get posted And advanced each week. You can look at them in advance if you like, or you can wait until you come in and see what’s written on the chalkboard, your choice. But seriously, are you going to cherry pick yourself out of Fran for today?

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Fran”
21-15-9 reps/round for time of:
Thrusters (43/30kg)
Pull ups
Post time and scaling to chalkboard/journals.
Compare to: July 30, 2019, Nov 27 2018, Oct 31 2017, July 21 2017, “Fran 55” on May 17 2017, April 19 2017, July 22 2016, May 18 2016, October 8 2015, September 25 2014, April 1 2014, Feb 21 2014, October 29 2013, May 24 2013, Dec 31 2012, May 21 2012, Aug 11 2011, Dec 28 2010, Aug 30 2010, July 13 2010, Feb 12 2010, Dec 2 2009

Thursday’s 5pm Specialty Session- Olympic Weightlifting Technique and Training
Overhead squat and power snatch

Wednesday 200212 Three Rounder

Come get one this triplet… and see how you like this new, never done in a CrossFit Malibu WOD, seated DB press! This movement requires the ability to brace the spine in a solid, upright position while seated with kegs outstretched- and then keep the arms extended directly over the shoulders . Similar to the overhead squat, the explanation sounds simple enough but execution is actually quite tough. Come see for yourself

Wednesday’s WOD at  6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
50 double unders
35 butterfly abmat sit ups
20 seated DB shoulder press 35/20#
Post time, load and any scaling

Wednesday 5pm Open Training Hour 

Tuesday 200211 Back Squat 5×5

Today we get back to some heavy back squat training.  Training, as differentiated from testing in that we have done a CrossFit Total-like session recently, in which athletes are asked to set a 3 repetition maximum with just 3 attempts. Definitely more of a test than training- and we saw many personal records- in front squats broken back in Janurary.  So let’s jump back into training mode and see what kind of ground can be covered in the next few weeks.  Today we train with a 5 round volume set of 5 reps.  In all, “just” 25 total reps over the course of 5 working sets (that is: not including the work done in warm-up sets).
Once you have worked up and are ready… you have 5 sets at 5 reps each.  Use a heavy enough weight so that by the 3rd or 4th rep of each set you have to use everything you’ve got to stand up, and then FINISH THE SET!  A rest of about 4-5 minutes is absolutely necessary to get ready for the next set. As you approach the bar to start each set- you need to have the mindset that you CAN do this!  Give it everything you’ve got.   An experienced athlete will be able to manage a weight of about 85% of 1 rep max.  You can and should bump up the weight a few a percentage point or two if your first set does not elicit a sufficient amount of grief, fear, or guilty (if you don’t have enough weight on the bar and you know it! 🙂
Consider sticking around OR making a special visit to the 5pm Strength Session for some sumo deadlifts.
Here are all the CFM trucks that showed up for the WOD last Friday! All parked legally too.

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back squat
5-5-5-5-5: volume set
Post number of sets at heaviest load
Use these dates to help plan your plan: Jan 21 2020 (3×3), Aug 27 2019 (5×5), June 26 2019 (5/3/1)

Tuesday’s 5pm Specialty Class- Strength Session
Sumo deadlift volume set
3-3-3-3-3-3-3
with accessory work

WODs for Feb 10th-15th 2020

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Every other minute for 7 rounds of:
Shoulder press 3 reps (75% of 1RM)
One legless rope climb
Post number of reps as heaviest set for press/method of climb
-then-
As many rounds as possible in 9 minutes of:
21 air squats
15 mountain climbers
9 down dog push ups
Post total rounds and extra reps

Monday 5pm Open Training Hour

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back squat
5-5-5-5-5: volume set
Post number of sets at heaviest load
Use these dates to help plan your plan: Jan 21 2020 (3×3), Aug 27 2019 (5×5), June 26 2019 (5/3/1)

Tuesday’s 5pm Specialty Class- Strength Session
Sumo deadlift volume set
3-3-3-3-3-3-3
with accessory work

Wednesday’s WOD at  6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
50 double unders
35 butterfly abmat sit ups
20 seated DB shoulder press 35/20#
Post time, load and any scaling

Wednesday 5pm Open Training Hour 

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Fran”
21-15-9 reps/round for time of:
Thrusters (43/30kg)
Pull ups
Post time and scaling to chalkboard/journals.
Compare to: July 30, 2019, Nov 27 2018, Oct 31 2017, July 21 2017, “Fran 55” on May 17 2017, April 19 2017, July 22 2016, May 18 2016, October 8 2015, September 25 2014, April 1 2014, Feb 21 2014, October 29 2013, May 24 2013, Dec 31 2012, May 21 2012, Aug 11 2011, Dec 28 2010, Aug 30 2010, July 13 2010, Feb 12 2010, Dec 2 2009

Thursday’s 5pm Specialty Session- Olympic Weightlifting Technique and Training
Overhead squat and power snatch

Friday’s WOD at 7 and 9am and again at 3 and 5pm
For time:
Row 1,000/800m
32/24kg Russian KB swings, 25 reps
Row 750/600m
32/24kg Russian KB swings, 35 reps
Row 500/400m
32/24kg Russian KB swings, 45 reps
Post time and load to chalkboard/journals
Compare to March 20 2018, June 2 2017, April 20 2017, and/or July 15 2016

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD

Friday 200207 Five Round Couplet

The CrossFit Malibu Knitting Club invites you to read- The Hummingbird’s Daughter

In other parts, CrossFitters spend their spare time bowling, drinking beer, lifting MORE weights… we have book club. Last Friday’s 3pm class decided that this would be a great idea and so we are running with it. (for the record… we really should go bowling soon)

Our first selection features: The prizewinning writer Luis Alberto Urrea’s long-awaited novel is an epic mystical drama of a young woman’s sudden sainthood in late 19th-century Mexico. It is 1889, and civil war is brewing in Mexico. A 16-year-old girl, Teresita, the illegitimate but beloved daughter of the wealthy and powerful rancher Don Tomas Urrea, wakes from the strangest dream-a dream that she has died. Only it was not a dream. This passionate and rebellious young woman has arisen from death with a power to heal-but it will take all her faith to endure the trials that await her and her family now that she has become the Saint of Cabora. The Hummingbird’s Daughter is a vast, hugely satisfying novel of love and loss, joy and pain. 4.7/5 stars 

Get it on AUDIO, Amazon, or the public library (but if you do that it won’t be available in time to discuss the book in late March!)

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Five rounds for time of:
20 wall ball shots (20/14#)
10 deadlifts (100/65kg)
Post time and loads plus any scaling

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD

Thursday 200206 Row and Snatch

This is a “Compare To” WOD… so if you have been attending group classes with us for a year- you would have done this workout! Now, hopefully you not only did the workout but also recording your results as well. The total number of rounds completed, your fastest and slowest row times. But also, any scaling or modifications that you made. Perhaps you scaled the row to 150m and chose a load of 25kg… hopefully you recorded what you used last time so that you can compare today’s results directly. This is a great opportunity to test your fitness from just about one year ago. A chance to measure objectively if and if so how much you have improved.

Maria coaches “Zven” in the deadlift. He is a professional gamer at the top of his field and she is helping him improve his craft by improving his strength.

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
200/150m row*
5 power snatch (45/30kg)
Post number of rounds and scaling AND fastest/slowest row times
Compare to Feb 22 2019
*Reset monitor EVERY row!

Thursday’s 5pm Specialty Session- Olympic Weightlifting Technique and Training
Squat cleans and split jerks

Wednesday 200205 Triplet

We know you have Instagram… so then why have you not yet followed CrossFit Malibu? Ok, now that you have that taken care of- feel free to tag us on your posts. But first, feel free to take a pic of you and your friends at the Hut and then #us. Some gym owners out in the big city have serious discussions about how to limit the amount of self-photography and video that gets in the way of them running their classes. Interesting how different it is out here in the sticks. So get with the digital generation by opening a MySpace account and taking a look at some of the past- and future- posts by us here at the Hut. Special challenge to anyone who can come close to equaling the number of posts #teambreeding has made that have included @crossfitmalibu. You don’t even stand a chance… thanks Dusty and Cecily for the consistent IG support and presence. And photo cred below likely goes to Cecily Breeding Creativ.d

Wednesday’s WOD at  6, 7, 9am and again at 4 and 6pm
On a running clock, complete:
Three minutes each of:
Max rep wall walks
Max rep weighted box step ups (single 50/35# DB to 24/20″)
Max rep strict butterfly sit ups
Continue with two minutes of each and then one minute of each.
Post total number of wall walks, step ups, sit ups.

Wednesday 5pm Open Training Hour

Tuesday 200204 Nasty Girls

February is Push/Pull Month- with a bit of extra movement in these domains brought to you in the same way we did with L Sits in January, hanging in December and handstands in November. Take the time to focus in on improving these actions (mainly through push ups and pull ups) and other varieties within these movement families. Today’s muscle up incorporates both a push and a pull in one movement.

Welcome to CrossFit Malibu:  Maggie- a student of sports medicine at Pepperdine who took “neuromuscular adaptation to training” last semester here at the Hut, Davis- also a Pepperdine student who ran through Elements and is already in group classes, Conrad- a sports medicine major whose was gifted a semester of CFM as a Christmas present for his final term at Pepperdine, Sam is from the UK but most recently living and CrossFitting in Tulum MX, Josh, a former MLSs goalkeeper,  just joined us this week from Arizona- he will be with us for a month or so while he works here in Malibu for a while. Please introduce yourself to these newcomers- help them with usual newcomer issues (which portapotty is cleanest? why don’t any of the pens work? where are the tissues? where is the best post-WOD coffee?).

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Nasty Girls”
Three rounds for time of:
50 squats
7 muscle ups
10 hang power cleans (61/43kg)
Post time and scaling to chalkboard/journals
Compare to: Nov 9 2017, June 6 2017, July 16 2016, Feb 19 2016, Strength Class on Nov 17 2015, June 21 2014, April 12 2013, Aug 21 2012, Dec 10 2009

Tuesday’s 5pm Specialty Class- Strength Session
Heavy Fran: E2M
Thrusters 5-5-5-5-5
Weighted pull ups 4-4-4-4-4
Volume sets of each movement
On the 2 minute mark, alternate between thrusters and pull ups
Post loads

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