Thursday, August 2, 2012

Friday 120803 Hang squat cleans and HSPU

So, we chase performance, right?  Right.  We practice, we train and we persist.  We post our daily results to the chalkboard, we record the details of our workouts in a journal- tracking how we scaled weight and how we modified movements.  We maintain a public record of our heavy lifts and some benchmark movements and skills on the whiteboard.  We also post our victories for the month on the monthly PR board.  These are testimony to increases in PERFORMANCE.  Sarah and AC, among others, got pull ups in July!  Many got better at double unders.  Kilos were added here and there to major lifts.  Ollie and others crushed "Helen" for new bests.  Erik trained with the strength class and found 5kg more in his split jerk.  AND many more improvements.  But this month I want to highlight a non-performance based acheivement.  A personal best that is a secondary indicator that "things are changing for the better."  Can you see which PR I am talking about?**
Still haven't found the ONE?**

Friday's WOD- classes at 7, 9, 10am and again at 3 and 5pm.
21-15-9 rep rounds for time of:
Hang squat clean, 50/30" dumbbells
Hand Stand Push ups
Post times and scaling to journals/chalkboard.

** John worked hard to lose a lot of weight before CrossFit Malibu.  By all objective measures he is stronger, fitter and in better condition than when he started. IMHO- by subjective measures he is likely better off too, but I am only guessing :)   Let it sink in: he USED to be diabetic from a clinical standpoint, his doctor knew it, he took meds to control it.  Now he is NOT diabetic.  His doctor tested him and told him so.  Diet and exercise.  Lots of hard work and discipline too.  He thinks it is worth it.  We are PROUD of him.  He chased performance and came away with other benefits!


  1. John
    We are so proud of you. Such amazing news.

  2. Congratulations John! It's been inspiring to see you and your cheerful spirit around :)