Tuesday, January 22, 2013

Wednesday 130123 Three Part WOD

Curt is making his way back.  An inaugural member at CrossFit Malibu, Curt was in the first graduating OnRamp class back in 2009.  He made lots of progress and overcame a debilitating back problem that started in the early/mid 2000s.  About 2 years into his CrossFit journey, he had a setback that left him unable to continue CrossFit for quite awhile.  After rehabbing for over a year- he gradually made his way to the Hut for a few WODs a week.  And last week he did a barbell complex with 44kg.  That is a HUGE improvement over the PVC pipe he was lifting a few months ago.  Glad you are BACK Curt... keep making progress... steady going.
Curt is BACK.
The deadline was changed... Beanie orders go in tomorrow afternoon.  Please have your order in by the end of the day today.  Reminder on the colors: forest green, heather grey, black, navy, royal blue, lime green, orange or red.  They are $15 each- C.O.D.  As often: they are soon to be a collectors item.  Another limited addition CFM item.

Wednesday's WOD: classes at 7, 9, 10am and again at 4 and 5pm.  Strength at 6pm.  OnRamp at 7pm.
15 min snatch technique work
-then7 minutes, EMOM, 2 reps squat clean
As heavy as possible
Post heaviest 2 rep set to chalkboard.-then-
Partner WOD
300m row/ other partner max TTB
Switch places, repeat
400m row/ other partner Max TTB
Switch places, repeat
500m row/ other partner Max TTB
Switch places, repeat
Post team finish time and total TTB to chalkboard/journals.


  1. Way to go Curt. Ain't no little back problems gonna keep us down. I look forward to you joining the rest of us in the 136kg+ club!