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210625 SLIPS and 3 Rep Power Snatch

This workout starts with 15 minutes of SLIPS. It’s an excellent way to practice specific skills while simultaneously getting the body warmed up and ready to workout. SLIPS stands for Scales, L-sits, Inversions, Planks, and Stretching. If you’ve been with us for any length of time these shouldn’t be new to you. That’s because we use pieces of SLIPS in warm-ups nearly every day! During the start of class today you’ll get 3 minutes of each component. Below is a video from CrossFit HQ showing very basic variations of SLIPS being performed at home. Check it out for some ideas and for some soothing music.


Workout of the Day:
15 minutes of SLIPS
20 minutes to build to a heavy 3 rep Hang Power Snatch
post heaviest 3 rep to SugarWOD

Thursday 210624 AMRAP 15: DB DL, DB Front Squat, RMU

Sign up in advance for this Saturday’s CFMxLululemon Malibu 5k by clicking HERE! You must register to participate (it’s free). There are no classes at The Hut this Saturday.


15 minute AMRAP:
15 DB Deadlifts (50/35#)
10 DB Front Squats (50/35#)
5 Ring Muscle-ups
-rest exactly 1 minute after each round-
post total reps completed (30 reps in a full round)

Wednesday 210623 Tabata These

An important reminder that at 9:00am this coming Saturday, June 26th, we have a 5k run/WOD event with Lululemon Malibu! Participants will get some free gear to product test. There will not be classes held at The Hut this Saturday. Instead, we will meet at Lululemon Malibu at 9am sharp for a group warm-up, an overview of the course, and some meet and greet. To participate, you need to RSVP in advance by clicking HERE! Let us know asap if you need a rower or a bike (you can also write your name up on the wall in the small room of The Hut to reserve one of these).

Mike floats on top the his box for one of the 90 box jumps while KK gets in a 1 mile bike

Tabata these (20 seconds work/10 seconds rest for 8 rounds):
-Calorie Row
-Strict Toes to Bar
-Double Unders
-Calorie Bike
*1 minute transition between movements*
*may be completed in any order to ensure all athletes get to bike ;)*
post total reps and any scaling

Tuesday 210622 3 RFT: Run, Box Jump, Push-up

Click HERE to RSVP for the CFMxLulu 5k this Saturday! Arrive at the Lululemon store at 9am, or a bit early. If you need a rower or a bike please let us know in advance so we can have one at the starting line for you! All are welcome and encouraged to participate. Post-WOD Howdy’s anyone?


3 rounds for time:
600m Run
30 Box Jumps (24/20″)
30 Push-ups
post finish time and any scaling

Intended Stimulus
When all is said and done, for most, this one is going to come down to the sets of 30 push-ups. From the start, break these up into small sets that you can separate by very short rests. If you don’t think you can maintain sets of 5 or so for 30 reps, consider scaling the volume to 20 reps per set. The run course will have an inherent psychological challenge… we will run 400m + 200m. Challenge yourself to keep a fast pace even as you hit the front of The Hut for your 400 and head back out for the 200. You can do it! Don’t rush on the box jumps, just chip away one rep at a time without going out too fast. The box height should be something that you can make rep after rep without hesitation. In other words, it shouldn’t scare you!

Monday 210621 Fran

Join us this coming Saturday, June 26th, at 9am for a 5k run/WOD event with Lululemon Malibu! Participants will get some free gear to try out AND this single modality monostructural workout fits perfectly within our scheduled programming 🙂 Please note, there will not be classes held at The Hut this Saturday. Instead, meet at Lululemon Malibu at 9am sharp for a group warm-up, an overview of the course, and some meet and greet. You need to rsvp in advance be clicking HERE. We hope to see you there! If you need a rower and a bike, please let us know well in advance and we will have one delivered for you. And to take your mind off all that running, show up for class Monday and do something very different, like Fran 😉


21-15-9 reps for time:
Thrusters (43/30kg)
Record time, load and any scaling

Compare to Aug 12 2020, Feb 13 2020, 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

Intended Stimulus
Fran is a classic example of a high intensity workout. The goal is to finish in under 7 minutes. If you have a compare to time that is around 6-7 minutes, re-test it with the same load. Go up in load IF your last attempt was under 5 minutes. Realistically, you should be able to complete the round of 21 in 3 sets max, and the round of 15 in a maximum of 3 sets as well. That goes for both the thrusters and the pull-ups. Again, today needs to be fast! Only a few breaks throughout the entire workout is the way to go. On the thrusters, remember that you’re more efficient when you keep the bar high on the shoulder until right after the hip forcefully opens. Then, when you are bringing the bar back down to the shoulders, wait to initiate the next squat until right when the barbell touches down on your shoulders. Efficiency on these 2 movements is key to being able to break off large sets and in turn, finish fast!

Saturday 210619

We have a regular Saturday schedule this weekend with classes at 8:00 and 9:00am. Please reserve your spot in advance on MindBody. NEXT Saturday there is a CFM x Lululemon Malibu event in place of classes at The Hut. Check the front door of The Hut for some info and check Monday’s blog post for all the details!

Friday 210618 15 minutes for quality + a finisher

Cecily sets up for another deadlift while Scott gears up for one final push to the finish!

15 minutes for quality:
3 Box Jumps (AHAP)
2 Weighted Strict Pull-ups (AHAP)
1/1 TGU (AHAP)
post total of box jump height in inches + heaviest pull-up load in pounds + heaviest TGU load in pounds (ex: 36″ jump + 45# pull-up + 50# TGU = a total score of 131)


A finisher!

Intended Stimulus
As high and as heavy as possible with sound technique. That’s the goal for this workout. You’ll practice everything in the warm-up so that by the time the coach starts the clock you’re already at something moderately high/heavy. You’ll then add, or take away, as needed throughout the 15 minutes for work keeping the goal “as high and as heavy as possible with sound technique” as your guiding light. Those who don’t yet have weighted pull-ups can go bodyweight and if you need further scaling do 2 reps of eccentric lowers as slow as possible! If you can’t lower for at least 5 seconds, add a band to your eccentric lower so that you can hold the slow lower for at least 5 seconds. Your score to post in SugarWOD is the # of inches jumped + pull-up load in pounds (put 0 if you do eccentric lowers) + heaviest TGU in pounds. Put the separate numbers in the notes. The finisher is SHORT so be ready to give it everything!

Thursday 210617 AMRAP 12: Pushup, TTB, Deadlift

Did Becca just complete a 30 minute AMRAP? Or some intervals on the bike? Fran? No! She had just finished her 5th set of 5 on Tuesday’s volume set of back squats! She did the math, warmed up to 80% 1RM (clearly JUST the right loading), held it for all 5 sets with 4-5 minutes of rest between each and hit the intended stimulus perfectly. Or I guess we could say that the workout imparted the perfect strength stimulus to Becca as she followed a plan. Good job! Take a chance to say a temporary goodbye to Becca as she leaves for a U.S. tour with Pepperdine a cappella group Won by One for the final time! See you in July, Becca!


12 minute AMRAP:
12 Deficit Push-ups
9 Toes to Bar
6 Deadlifts (100/75kg)
post total reps and any scaling

Intended Stimulus
12 minutes is long enough to need a pacing plan, but short enough that you need to be psychologically deciding to rest less than you want and embrace the discomfort. Break the push-ups up early on to prevent yourself from needing to go to sets of 2-3 reps. Get the toes to bar done in no more than 3 QUICK sets and then try to go unbroken on all you sets of deadlifts. Check the clock after rounds 1 and 2 and see if your pace per round is in line with the goal you set pre WOD. Ask yourself if it’s sustainable and make adjustments if not. Don’t be afraid of feeling uncomfortable and embrace the pain cave.

Wednesday 210616 Litvinov Variation

Parker gets the hip crease below the knee for a full depth back squat while keeping the weight in his heels and torso upright

5 rounds EACH for time:
6 Power Cleans (75% 1RM)
200m Sprint
-rest to the 4 min mark-
post all 5 times and any scaling, score is total time (SugarWOD will do the math for you!)

Intended Stimulus
You’re in for a treat with these 5 all out sprints! To hit the desired stimulus the run should be near all out. It is very easy on a day like this to slow up the pace as the fatigue starts to set in, but there is so much benefit, both physical and psychological, available to those who push the pace to the very end even as the legs and lungs start to burn on the last 50m or so of each run. The power cleans need to be heavy enough that you can’t just breeze through them. The load should require you to concentrate on a good setup and execution each time. Once your 6th clean hits the ground, take off running for a 200m sprint and right down your time as soon as you get back to The Hut! You should get more rest than work today so if the run takes more than 1:30, scale the distance a bit. Total working time is what we’re calculating today, but all you need to do is input your 5 rounds times into SugarWOD and it will do the clock math for you 🙂

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