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Friday 191025 OPEN WOD 20.3

Here we go- heavy winds, smoke in the air… it must be Thursday/Friday! Reminder that anyone showing up for the Group WODs on Friday, you will be doing a version of 20.3. Coaches made some notes regarding each athlete regarding what WE think each person should do with respect to Rx, scaled, etc.

Stay tuned to this site AND our private Facebook site for any schedule changes related to air quality!

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Thursday 191024 TGU and Triplet

Marc is a student in my Sports Med 440 class (Neuromuscular Adaptation to Training) and has some tremendous raw strength from some years of weight lifting. But not too much experience with Olympic weightlifting. Notice weight lifting vs weightlifting. The latter refers to the sport of Olympic weightlifting- where athletes specifically train the snatch and the clean and jerk to ultimately see how much they can lift in one, single, maximal effort. The former- is comprised of two words- weight (space) lifting- and is a generic term that refers to any type of training or activity in which a load is lifted for the purpose of gaining strength or fitness. In the pic below, Marc has completed a skill work session with the hang power snatch and is now loading up to see how much he can lift for 3 reps. Regardless of the amount of weight he is lifting and how much power he is producing- notice how his hip is fully extended (or open) allowing him to apply as much force to the bar as possible. He has generated explosive power to drive the barbell vertically. The skill work trained his nervous system with timing and coordination and his movement became much more smooth. Then he gradually loaded up the bar until he reached a near maximal load and form started to break down just a bit (mainly his timing). We dialed load down just a little and found some solid reps with good mechanics. Well done Marc- and thanks to Jonathan who was helping coach him through the process.

Marc getting some skill work done with the hang power snatch= FULL HIP EXTENSION!

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
16 minute limit to move through 4 rounds (Lynne-style) not for time of:
Turkish get up, as heavy as possible, 1 reps R, 1 reps L
Max reps unbroken ring/bar dips
Post heaviest 1RM R/L set and total number of dips to chalkboard/journals
-then-
21-18-15-12 reps/round for time of:
KB sumo deadlift high pull (roughly same weight as max load TGU)
Box step up with same KB (20/16″)
Row for calories
Post time and loads to chalkboard/journals

Thursday 5pm OPEN ANNOUNCEMENT

Wednesday 191023 Five Rounder

Another mobility class coming up today at 5pm. Whether you want some time stretching out after a few days of classes or a warm up for the 6pm session- the 5pm specialty mobility session is a good option. During the OPEN season we have these Monday and Wednesday sessions designed to give you a bit of a break from training for some recovery and down time. So far the number of you attending classes is the best way to know that you are into it. Keep coming back and we will keep them going! And, uh, there is a great overhead/farmer carry WOD today too!

Laura, Joanna, and Emma on the 20 minute triplet

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
60/45kg push press, 10 reps
100m KB farmer carry
Post time and scaling to chalkboard/journals

Wednesday Mobility Session 5pm

Tuesday 191022 Every Four Minutes

On Tuesday October 8th we did a front squat and 400m run WOD that had about 3 minutes of rest required at the end of each of 6 rounds. Today there are not quite as many front squats- so the load should be heavier… and the rest is going to be shorter. Yes it will be a bit of “hair of the dog” with yet more 6 reps of Toes to Bar (thanks for the great pic Deb!!) followed by some quick push ups. This is going to be FUN.

Deb cranking out her toes to bar last week during 20.2- way to go!

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Every 4th minute for 6 rounds complete:
5 front squats cleaned from ground (>70% 1RM front squat)
6 toes to bar
7 deficit push ups
Each rounds work AFAP (as fast as possible)
Post squat load to and any scaling to chalkboard/journals

Tuesday Open Training Hour 5pm

WODs for Oct 21st-26th 2019

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
30 American KB swings (24/18kg)
40 single arm DB snatch (60/40#) switch sides as desired
50 box jumps (24/20″)
Post number of rounds and remaining reps to chalkboard/journals

Monday Mobility Session 5pm

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Every 4th minute for 6 rounds complete:
5 front squats cleaned from ground (>70% 1RM front squat)
6 toes to bar
7 deficit push ups
Each rounds work AFAP (as fast as possible)
Post squat load to and any scaling to chalkboard/journals

Tuesday Open Training Hour 5pm

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
60/45kg push press, 10 reps
100m KB farmer carry
Post time and scaling to chalkboard/journals

Wednesday Mobility Session 5pm

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
16 minute limit to move through 4 rounds (Lynne-style) not for time of:
Turkish get up, as heavy as possible, 1 reps R, 1 reps L
Max reps unbroken ring/bar dips
Post heaviest 1RM R/L set and total number of dips to chalkboard/journals
-then-
21-18-15-12 reps/round for time of:
KB sumo deadlift high pull (roughly same weight as max load TGU)
Box step up with same KB (20/16″)
Row for calories
Post time and loads to chalkboard/journals

Thursday 5pm OPEN ANNOUNCEMENT

Friday’s WOD at 6, 7, 9am and again at 4 and 6pm
Open WOD 20.3

Saturday BIG WOD 9:30am

Saturday Session

9:30am session for Saturday morning. A partner wod… you come, we arrange the partners. Are you up for a tough one today?

Friday 191018 OPEN WOD 20.2

CrossFit Games WOD 20.2 is run in all WOD class sessions on Friday. If you are registered for the OPEN- we have a special Friday Night Lights (which we had to cancel last week due to smoke!) that begins at 5pm. We will run a few heats of 20.2 over the evening. Come cheer on your fellow CrossFit Malibuites as they push themselves through this! If you are not competing- feel free to bring some food to eat, we have beer in the fridge. Spend this Friday night at the Hut!

Thursday 191017 BS and PPU

Rest assured my friends, the CrossFit Training Department continues to provide on-going education and professional development that is unparalleled… and our message will continue to spread. Thanks immensely to those of you who bring your family and friends to the Hut knowing that we will provide them with what they need to get them on the “path.”

Nicole Carroll, Dave Castro- Directors of Training, and their crew put together an amazing two days of talks, activities, and interactions that make the CrossFit Seminar Staff world class coaches and trainers by any standard. I was fortunate enough to interact with close to 200 other HQ coaches in San Diego… and these messages will be passed along in the coming weeks.

Reminder- Open Announcement of 20.2 is Thursday at 5pm during Open Hour.

 

Thursday‘s WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds, not for time, “Lynne-style” of:
Max rep back squats from rack (~80-85% of 1rm)
Max rep strict & unbroken feet elevated parallette push ups
Post “pairs” of back squats and push ups numbers to chalkboard/journals
ex: 9/22, 8/19, 6/16, 7/14, 8/15 (80kg)

…Keep in mind- 20.2 is run on Friday, in each Group WOD session.

Thursday Open Announcement at 5pm

Wednesday 191016 AMRAP 18 MIN

Do you know that there are hundreds of thousands… wait, it’s actually millions… of other individuals spanning the globe who train at CrossFit boxes around the world?! That means millions of people who understand through first hand experience that constantly varied, functional movement, executed at high intensity combined with a diet of meat and vegetables, nuts and seeds, some fruit, little starch and no sugar is the solution to the world‘s greatest problem related to health and wellness. A solution that is so elegant (in the mathematical sense -that it is marked with simplicity and efficacy) that it may be optimal. – Thanks Greg Glassman for your contribution to public health ?

Any guesses where this one is located?! Zoom in and check the clues.

Wednesday‘s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 18 minutes of:
10 pull ups
15 kettlebell swings 24/18kg, USA
20 box jumps 24/20″
Post total number of rounds, remaining reps and load

Wednesday 5pm Mobility Session
ALL CFMers are encouraged to take part- this is a coach-led session of stretching, rolling, mobility/soft tissue work. And it is worth 6x the daily minimum for you on the Whole Life Challenge! We continue these Mon/Wed sessions through the entire CrossFit Games Open.

Tuesday 191015 OHS & a Couplet

Great first week of the 2020 OPEN! Despite the false start after the fires, all 26 of our Team CFM posted scores by 5pm on Monday. Another 10 or so of our athletes not competing also completed it as well. A tough start with a “pointy stimulus”… but accessible for all  Join us on Thursday at about 4:30pm to watch the live announcement on our new 10’ screen (thanks Rich!!). But wait… there are still 3 days of training to get in, so don’t start looking too many days ahead.

Christine taking down 20.1… I bet the CF talk is non-stop in the Hinds household!

Tuesday‘s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat
12 minute limit to a heavy set of 2 reps on the rack
Post load to chalkboard/journals/PR whiteboard
-then-
For time complete
90/65kg deadlift, 21 reps then row for 9 calories
90/65kg deadlift 15 reps then row for 15 calories
90/65kg deadlift, 9 reps then row for 21 calories
Post time and load to chalkboard/journals

Tuesday 5pm Open Training Hour

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