CrossFit Malibu

Wednesday 120201 Games Standards Row/PushUps

2012-01-31T20:16:00.000-08:00

February is RANGE OF MOTION MONTH. This means that when a movement appears in a WOD- range of motion for that movement will be previewed and practiced before the 3, 2, 1, Go... you will be encouraged to hit that range for the duration of the workout. AND you will be encouraged to NO REP yourself if that is the case. We are going to take that one step farther for those of you participating in the CrossFit Open. You will be subjecting your movement to GAMES STANDARD- or "GS" scrutiny. Those shooting for GS will not only no rep themselves, but open up the floor for observation to coaches who will assist in making that no rep call. I encourage all of you who can physically obtain the range of motion required to shoot for GS... to make sure that you do hit GS in all your movements.

Stay with me here... when you complete a WOD using GS... then you should make that notation behind your finish time on the chalkboard. When you write GS up there... you are stating, "I hit full range of motion on all reps... I am sure of it" This will prepare us all for hitting solid range of motion during the CrossFit Open.

Remember the CrossFit Open Sectionals that we hosted last year? Well it is time to register as of February 1st. Click HERE to get all registered and ready to go- to read up on the excitement and understand the process. We will have CrossFit Malibu registered so that you can join our team.

Wednesday's WOD: class times at 7, 9, 10am and again at 5pm. Strength class at 6pm.
*Complete as many meters + push up reps as possible in 16 minutes of:
Row 250 meters (Run 200 meters)
25 Push-ups
"GS" push ups are: hand release push ups- with quadriceps fully OFF THE FLOOR, and toes in contact with the floor at all times. IF you can't maintain this position- attain a position that you CAN continue with- let the coach know that you will use this range of motion- then stick with it for the duration.
Post total number of meters plus pushups and scaling to chalkboard/journals... along with GS if you adhered to this standard. *Possibly altered programming- depending on number of people in class, but these 2 movements will remain the same.*

Tuesday 120131 Back Squat Heavy

2012-01-30T18:27:00.000-08:00

Super Spartan was this past weekend and we had a few CFM athletes compete in Temecula- and I have only really gotten a report on the kids finishers- Dane and Reef (who were accompanied by their dad-Gabe and mom Tabby, respectively). They completed all obstacles and finished the course in about 3 hours-EIGHT miles with a plethora of hills! But they were prepared by training at CrossFit Malibu Kids- in the final week, some sport specific training with a parkour run thru the park and a water/bucket carrying WOD. Congrats Malibu Spartans- I know it will be even more fun with the rest of the Kids Team can get out there with you. More on adult finishers as that news comes in.

Dane and Reef in training at CFM.

Tuesday's WOD- 6 and 9am then again at 4 and 6pm. OnRamp final class at 5pm.
Back Squat
3-3-3-3-3
then a finisher
Post loads to chalkboard/journals.

Reef and Dane ready to race.

Monday 120130 Helen

2012-01-29T20:23:00.000-08:00

Hydration is important. In the sedentary population, dehydration is linked to various forms of cancer, child/adolescent obesity, kidney stones, and other problems- like bad moods. As an athlete, not being properly hydrated results in less strength, speed, endurance, etc. Do you THINK you take in enough water each day?

This is the Week #4 Habit- " I will drink X ounces or liters of water daily."

While heat, activity level, gender, size, age, and individual differences all make it difficult to say exactly how much is enough. The Mayo Clinic says "if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate." I know I haven't measured my DAILY YIELD, but I often use the COLOR TEST as a way to remind myself to drink more water if I am dark/colorful! Another source points to about 16 cups (3 liters) of water for men and about 2.2 liters (11 cups) for women- that includes liquid and solid amounts- as food also contains some water. On those days that are hot and you are very active- obviously take in more.

To SIMPLIFY, let's try and put a number on it, and then make a HABIT of drinking water and tracking the progress. Personally, I am going to fill up 3, one liter bottles. That is close enough to 100 ounces- a good starting point. I will make a habit of drinking 3 liters of water each day. Start talking about it with other CFM members. Include other family members at home or people at work. Let's track our water consumption.. remember this goes into effect Today.

Hannah UP and Tom DOWN.

Monday's WOD: classes at 7, 9, 10am and again at 5 and 7pm. Strength class at 6pm
Helen
3 Rounds for time of:
400m run
21 Kettlebell swings
12 Pull ups
Post times to journal/chalkboards.

8:30 Yoga Saturday.... then 10am WOD

2012-01-27T17:46:00.000-08:00

A blog post by Kristin... appropriate for Yoga Saturday!
Hello my fellow yogis and yoginis!

I wanted to provide some insight after the article that came out in
the NY Times a couple of weeks ago discussing yoga and injuries as
many of you have raised it with me. There is actually much of the
article that I agree with, but some of the guiding principles in it,
namely that yoga is not for everyone, I strongly disagree.

The article suggested among other things that practicing yoga can lead
to injuries as a result of practitioners taking the postures too far
either because their ego or their teacher prods them into in. On this
point, I wholeheartedly agree. Yoga is a practice in the grey area,
i.e. there are many ways to physically express the same pose. Much of
life, our own dualistic, right and left brains included, is one or the
other, black or white, right or wrong, mine or yours. And while there
are certain universal truths, in yoga we practice discovering our own
personal truths. What is best for us, not because someone is loudly
telling us it is the case or because everyone else is doing it, but
rather by developing a compassionate, non-judgmental, all-knowing
voice from within which simply says, "This is my personal truth, this
is what feels right to me, regardless of what others think." My yoga
teacher, Alan Finger, often told us, "We are each 98.8 percent alike,
the majority of the cellular make-up in our body is exactly the same
as everyone elses (2 eyes, one nose, one mouth, etc.), that said, the
.2 percent which makes us different is extraordinarily powerful." It
is in that .2 percent from which we derive our unique gifts, special
talents, individual yearnings and it is up to us to uncover the .2
percent. The analogy is that the Universe is made up of all creatures
large and small, each of us has our own note to play, and when we
honor our own truth, our own unique voice, the music played in the
Universe is a symphony like no other! So we use our yoga practice to
discover what feels "right", where our own edge is, regardless of what
anyone else in the room is doing and regardless of what the teacher is
telling us. To determine the place in which we are not being lazy
(unless that day calles for it! because we have been pushing too hard
in other areas of our life and to create balance we need to take it
easy) and we are not overexerting ourselves (unless that day calls for
it! because we have become complacent in other areas of our life and
we know we need to give ourselves a little kick to break through into
new territory or stir things up), but rather we are finding the place
in which we can maintain a steady breath and feel the benefits of the
physical practice.

Please remember that teachers are merely guides. It is always OUR
yoga practice, which means it is up to us to determine what guidance
applies and what does not. This can be tricky, as sometimes we
stubbornly want to cling to our patterns (the way we've "always" done
something) and some of these patterns are healthy, some are not.
Often a teacher can see things more clearly as an observer than we can
can see in ourselves, but only our innermost truthful intuition can
determine what is appropriate for us on a given day. Through yoga, we
practice building a mind/body connection and when the mind and body
are in sync, like pieces of a puzzle, our intuition, our internal
voice, is unlocked to speak our truth (even when we may not want to
hear it.) Our rational mind is not analytically determing a situation
and our bodily impulses are not governing our motivations, instead
they work in tandem arriving at the healthiest, most balanced place.
Yoga is a "practice" because that which we practice on the mat, then
becomes an ingrained approach in our inner cellular workings and
without even knowing it we begin to apply this approach to our daily
lives. It is for this reason we focus on being compassionate,
nurturing, honest and non-judgmental first and foremost with ourselves
on the mat.

An example of how to apply this in class is when you are doing side
angle pose (parsvakonasana) and you see other people in the room with
their hand on the floor (extending their opposite arm up towards the
ceiling), rather than wanting to mimic them (which would result in a
deep pain in your side or a crunch in the back or a painful stretch in
the hamstring) perhaps you use the assistance of a block, placing your
hand on it (anyone who has trouble asking for help in life is
encouraged to incorporate the use of props, allowing the awakened
sense of accepting assistance and not feeling the need to always go it
alone), or maybe you instead lower your elbow to your knee knowing
that is as far as your body wants to go and you carry no self-judgment
regarding the place you are at in your own practice relative to
others, knowing the benefits you experience are exactly the same. We
merely want to free the body from the armor of tension which locks
into us as a result of daily life, we need not look like the cover of
Yoga Journal for this to happen. What we seek through yoga is a
physical release so that our mind and body can be free to feel what it
is that we truly are, without any thoughts or attributes. And what we
truly are, in our deepest core, when we peel away all of the layers of
life which have built up around us, is peace, unconditional love, that
is, as my teacher says, "being loving for no reason at all" without
hidden agendas.

Yoga is for everyone. Yoga in sanskrit means union. The union of the
various facets of our personality, our spirituality, our physicality
and our mentality. Because when we are united on the inside, we are
much better equipped to be united on the outside. When we feel
connected we are more inclined to connect with the world around us in
a loving and compassionate way. Breathing deeply and being aware of
our breath is yoga. Walking down the street expressing gratitude for
the nature and beauty around us is yoga. Placing our hand on the
forehead of a sleeping child or parent is yoga. Feeling love in our
hearts for another is yoga. And yes, side angle pose is yoga too...
but only in so far as it frees us to be able to connect more fully to
ourselves, each other and the planet.

I encourage you to read the following blogpost from one of my
teachers, Peter Ferko, with his thoughts on the article and to reflect
on the statement, "Range is of the ego, form is of the soul."

http://www.peterferko.com/wordpress/?p=463

Shanti ~ Peace. Kristin

Friday 120126 Burpee Pullups and Shuttle Runs

2012-01-26T19:55:00.000-08:00

Alex is an 8th grader at Malibu High School- he and his dad, Trevor, have been regulars with us for a number of months now. They went through the Elements Series together and usually attend the afternoon classes together... when they are not skiing up in Mammoth. Alex is off to a great ski racing start this year with 2 podium finishes, including a second place this past weekend. He has 5 top 5 finishes overall early in the season and has put himself in a solid position to qualify for the junior olympics. He will spend most of the next few months up at Mammoth training and practicing. Trevor said that, "his improved strength and fitness has helped this year." Best of luck Alex- keep up the hard work!

Alex racing towards the junior Olympics.

Friday's WOD: class times at 7, 9, 10am and again at 3 and 5pm.
Gymnastics Skill Work
then-
For time:
20 Burpee pull ups
20 Laps Shuttle run (10m each way)
15 Burpee pull ups
15 Laps Shuttle run
10 Burpee pull ups
10 Laps Shuttle run
5 Burpee pull ups
5 Laps Shuttle run
Post times and scaling to journals/chalkboards.

Thursday 120126 Chipper with Deads

2012-01-25T16:03:00.000-08:00

Another post in a series, in which I would like you to take some time and think about/visualize the day's WOD before coming in to the Hut. Ok, take a look at the movements in this chipper. Go ahead, read through the list. Now go back through and look at the "as Rx" weights as well as the number of reps- which, by the way, basically double with each change in movements. Which movements will you modify based on your current abilities, previous achievements and benchmarks? Which will you choose to really challenge yourself? Either way- come into class today with an idea of what you are going to try... this will serve two purposes, 1). It will help move the class along smoothly- as there are many movements and lots of equipment. These chippers can get a little hectic to set up. Being prepared may give you some calm and clarity prior to 3, 2, 1, Go. 2.) Mental preparation can allow you to see yourself accomplishing your goals, succeeding in previously difficult challenges, and in raising your fitness game. Go through this process and see if either of those are true for you today.

Better work hard, AC- Holden is watching!

Thursday's WOD: 6 and 9am, 4 and 6pm. OnRamp at 5pm.
3-3-3 Deadlift... warming up for the 20 reps
then
For time:
10 Handstand push-ups
20 reps of 100/75kg Deadlift,
30 Box jumps, 30 inch box
40 Pull-ups
50 Wallball shots, 20 pounds, 10'
100 Double-unders
Run 400 meters with a 20kg plate
Post times and scaling to journals/chalkboard.

Wednesday 120125 Five KM Run

2012-01-24T20:43:00.000-08:00

Yes, all we do at CrossFit Malibu is RUN! Pictures of running, WODs with running, weekend running events. Nothing but running! Well, when you get to the Hut today to PR on your 5km run... check the "compare to" dates. Just for the record- CFM programmed two 5km runs in the YEAR of 2011. In 2010, there were approx. seven 5km runs... and in the 4 months we were open in 2009- about three. So we don't run long distances all that often. But WHEN we do... we run FAST! Have fun today.

David and Steve out for a light jog last weekend.

Wednesday's WOD: classes at 7, 9, 10am and 5pm. Strength WOD at 6pm
Run a 5k for time.
Post times to journals/chalkboards... at hopefully to PR Board!

Tuesday 120124 Run/Row, Flex, Extend

2012-01-23T20:03:00.000-08:00

Gaby and Dulcie... could they be ANY happier?

You might have noticed that I posted the photo ABOVE this write-up, when usually the daily pic is placed right between the write-up and the WOD. It wasn't an accident. It was done so that your first glimpse of the site as you looked up the WOD was a picture of a pair of VERY happy CrossFitters. It is self-evident, no? How many times have you emerged from a training session feeling lighter and happier than you entered it? Of course, that is NOT counting the post-WOD suffering bout. We all know that the surge of accomplishment that follows this short period of recovery outshines the difficulties we encounter during the WOD. Judging from this shot of mom and daughter you'd think that the DURING part of the WOD was pure bliss. Perhaps by slightly altering our perspective- seeing how amazing it is that we are CAPABLE of doing what we do... we might all have at least a short burst of bliss DURING the WOD. See if you can make it happen today!

Tuesday's WOD: 6 and 9am then again at 4 and 6pm. OnRamp class at 5pm
For time:
400m Run
30 Scott Ups (on 2x25kg plates)
30 Hip Extensions (on benches)
500m Row
20 Scott Ups
20 Hip Extensions
400m Run
10 Scott Ups
10 Hip Extensions
Post times to journals/chalkboards.

Monday 120123 Thrusters and Habit

2012-01-22T20:56:00.000-08:00

It is Monday morning... that means a new Weekly Habit. We move into the nutrition/diet realm this week with: Eat Lean Protein with each Meal/each Snack. That essentially says- each time you decide it is time for a FEEDING, that some form of protein (preferably the lean variety) should go into your mouth as well.

Protein taken along with carbohydrate can help to balance out blood sugar levels, can blunt the insulin response, and (along with fat) help to provide satiety to a meal or snack. High carb meals may take a long time to feel full while eating and can cause hunger to return soon after meal time (the Chinese Food dilemma). When eating carbs with protein- carbohydrates will help transport the nutrients from protein to the muscle cells which aids in muscle growth.

It is fairly straight forward to get protein and carbs integrated with actual meals- fruit/veggies and meat or fish, chicken, salad and sweet potatoes, eggs in the morning with some fruit, etc, etc. It might take a little more planning and preparation to do so with your snacks. Here are some ways that might be helpful:

A few ounces of turkey with half an apple and some almonds.
Greek yogurt with walnuts and some blueberries
Fruit (kale even better!) smoothie with 2 scoops of protein powder
Some other quick proteins to eat alongside your fruit/veggie snacks are hardboiled eggs and beef jerky.
For our vegetarian friends, proteins are found in nuts and beans and smoothies can be easily made with maca and hemp protein powers. The key is planning and preparation. I usually try and have 2-4 ounces of beef, chicken or turkey leftovers from the previous night that I eat with my snacks throughout the following day. When faced with a handful of quarters and a vending machine, Carb-Only snacks can easily win out!

Madison- Pepperdine student- is one of a family of CrossFitters from ID.

Monday's WOD: 7, 9, 10am and 5 and 7pm. Strength class at 6pm.
Skills practice- 5 rounds of:
1 minute
L-Sit max duration then,
use remainder of the time for max double unders.
Record total number of double unders.
then
Every minute on the minute, for 10 minutes of:
2 Reps Thrusters- 85% 1RM
Post number of double unders and thruster loads to journals/chalkboards.

Friday 120120 Snatch Balance, then a Make Up!

2012-01-19T21:56:00.000-08:00

Friday's WOD; class times at 7, 9, 10am and again at 3 and 5pm.

Snatch balance 1-1-1-1-1-1-1

800m run time trial or 1000m row

Post loads and finish times to journals/chalkboard.

Thursday 120119 Run and Heavy Thrusters/Pull Ups

2012-01-18T21:54:00.000-08:00

There IS a reason that the WOD is posted so late Wednesday night for Thursday... and that is because I attended adult gymnastics at Monarch Gymnastics- where Scott and Kendra have been attending for the paste few months. It was a really fun hour class... and pretty much everything we did was new to me. Yes we did some similar dynamic warm up moves and some handstand progressions that felt a little familiar... but really- everything was new as compared to CrossFit. New moves on a trampoline, bouncy springy floors to tumble and jump, foam pits to land front flips, rolling blocks to practice back handsprings. Building kinesthetic awareness and body movement in midair in this way is a great complement to CrossFit training. Amanda is a great instructor... Who wants to try it out some Wednesday night at 8pm?

Seen any of these new ads? Pretty good!

Thursday's WOD; class times at 6 and 9am, again at 4 and 6pm. OnRamp 5pm, Kids class 3:15pm
800m run time trial
then
Three rounds, 15-12-and 9 reps, for time of:
60kg barbell Thrusters
40 pound weighted Pull-ups
Post run time and WOD time/scaling to journals/chalkboard.

Wednesday 121118 Some Guided Visualization

2012-01-17T20:52:00.000-08:00

WAIT.... DO NOT scroll down to the bottom of this page just to see the WOD and then go to bed.
Let's first conduct a short experiment. The purpose of which is to see if we can increase the outcome of your training session tomorrow simply by changing the way you think about it. Meaning- let's see if you can change the way you THINK about it even BEFORE you see what it is. Then while creating positive thoughts about it... let's see how well you do. This is not going to be a very well controlled study- but perhaps there will be enough anecdotal evidence so shape a hypothesis. Here we go:

Think about a few different movements in various WODs that you are good at (stay positive now!) - movements that cause you to have an even greater sense that you are becoming fitter, stronger and generally more useful. Only GOOD thoughts. See yourself executing those movements successfully, see others cheering you on and happy to see you performing so athletically. There- some guided visualization to get you in the mood.

Next please repeat after me, "The WOD I am about to look at now..." (repeat it outloud). "... will make me strong, powerful and fit." .... (repeat) "Though it will be difficult, I can push through and emerge victorious".... I will move through each of these exercises with force, grace and determination.... I am going to crush it"
Ok- now when you scroll down and look at the WOD... you are going to say outloud these words,
"YES, I was HOPING this would come up today!" Practice it... okay- now scroll down.

Lee wins most creative with Odd Object Grace.

Wednesday's WOD: classes at 7, 9, 10am and again at 5pm. Strength with Ondrej at 6pm.

1000m row for time.
Rest as needed, then:
21-15-9 reps for time of:
Anchored Sit Ups, 20 pound dumbbells
Wallball Shots, 20 pound ball
Post row time and Triplet time to journals/chalkboard.
Now- ONLY good positive thoughts about this until after your WOD ends... you will do GREAT!

Tuesday 120117 Heavy Squats and Mini Murph

2012-01-16T20:27:00.000-08:00

A cool Pacific Ocean breeze meets up with early morning heat spilling over from the Valley. An orange glow drags the sun from the horizon, the moon setting in the west, rabbits scurry for cover as you pick up the pace down a banked dirt trail and up a rocky outcrop.

It was VERY difficult to get out of bed over 45 minutes ago, especially on a Sunday. "The ONLY day I get to sleep in" reverberates so forcefully that it ALMOST kept you under the covers. Yet you remembered what it was like the last time you fought the urge to remain horizontal... and made it to a CFM dawn patrol trail run.

Coming in late February.... Event #2 in the CrossFit Malibu Trail Race Series. Date and location soon to be revealed. Commit to it now... worry about dragging yourself out of bed later.

Somewhere on the Backbone Trail... early on a Sunday morning.

Tuesday's WOD: 6 and 9am, again at 4 and 6pm. OnRamp at 5pm.
Front Squats
5-5-5-5-5 at 80% 1RM
then
For time:
400m run
30 strict pull ups
60 hand release pushups
90 squats
400m run
pull ups/pushups/squats can be partitioned in any way
Post load and finish time/scaling to journals/chalkboard.

Monday 120116 New Habit and a Chipper

2012-01-15T17:18:00.000-08:00

This week's HABIT: I will develop and implement a timed 4-10 minute, daily relaxation/mental break technique. This habit was introduced at the end of the Fall Fitness Fiesta last year... and was talked about A LOT... mainly regarding how, "I could NEVER do that." Well now you can start!

Engaging in the habit means taking a complete break from everything else and focusing entirely on relaxing via use of a particular method of your choice. No phone, no email, no work, no kids- disconnecting for a short period of time for the purpose of relaxing the brain and perhaps the body as well in taking a mental break.
Going for a jog and "spacing out" doesn't count... taking a nap doesn't count... having a margarita (though it hurts me to say it) doesn't count. From both recent research (Harvard/Mass General Hospital) and personal experience- we know that taking daily mental breaks helps to "reduce stress and tension that negatively affect your ability to think and remember" and "trigger the relaxation response... reducing blood pressure, heart rate, and respiration, allowing the nervous system to calm down and recover." I mean- we take rest days from the physical stress of CrossFit- why not take a 5 minute pause from the stresses of the day?!

Here are some ideas
***Sit in a comfortable position, close your eyes, focus on breathing, directing all your attention to air entering and exiting your nose or mouth. ***Lay down on your back- feet flat on the floor with bent knees (so you purposely don't fall asleep!) and look up at the sky/ceiling. Count from 1-10 slowly, then backwards to 10-1. Keep a steady rhythm and continue. ***In a room or outside with no visual distractions, step off about 10 yards. Looking down at the ground about 10 feet in front of you, taking one slow step at a time, walk out to the 10 yard mark, slowly turn around and repeat. Concentrate on the feeling of your feet touching the ground... repeat. Easy? Good... that is the point. Take a VERY easy and simple break for the purpose of relaxing the busy mind. WHEN a thought, problem, issue or idea comes into your head- regardless of the method of relaxation you are using... simply acknowledge it... and go back to the focus of your concentration- the breathing, the counting, the feet touching the ground. Finally- set some type of alarm to tell you that you are done. Practice it a few times this week... so that when you put it into practice on a daily basis next

Accuracy demands mental focus and physical skill.

*Take a new Habit Slip, return last week's slip, and update your accountability board*

Monday's WOD: 7, 9, 10am and again at 5 and 7pm. Try the 6pm Strength class with Ondrej.
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms
Post times and scaling to journals/chalkboard.

120113 Friday Back Squats and Grace

2012-01-12T20:28:00.000-08:00

Dan on the upper deck.

Friday's WOD: class times at 7, 9, 10am and again at 3 and 5pm.
Back Squat
5-5-5-5-5 at 80% 1RM
then
Odd Object "Grace"
Ground to overhead 30 reps
Any heavy/odd shaped object- atlas stone, sand bag, rock, stump etc
Post loads and Grace time AND object lifted to journals/Chalkboard.

Thursday 120112 Four Rounder

2012-01-11T17:10:00.000-08:00

On Tuesday I started teaching another semester of PE 101: Functional Fitness at Pepperdine. Eighteen students all standing in a circle, squatted about 5 reps at a time (for 40 miuntes!), then listened to a pieces of a mini-lecture regarding all aspects of squatting mechanics. How many of them can you list? See below for answers. Then yesterday's WOD came up... LOTS of squatting- with some added difficulties. Wall Ball Shots: catching the falling med ball creates a load that pulls the torso/chest forward. Does your spine flex when you receive the ball? Overhead squat: Does lack of shoulder mobility force you on to your toes? Do the knees cave in? Back to basics! We did some mobility work holding a deep squat for 2 minutes. Was this agonizing?... if so- we need to do it more often and develop increased range of motion so that the squat mechanics are not compromised. Let's keep pushing to master the fundamentals.

Mountain Biking 101: Mastering the Basics

Thursday's WOD: classes at 6 and 9am, 4 and 6pm. Kid's class at 3:15pm, OnRamp at 5pm.
Four rounds for time of:
1 Top Deck Pull Up, 3 climbs (modify- rope pull)
10 Toes to bar
20 Walking lunge steps with 20kg plate held overhead
Run 400 meters
Post times and scaling to journals/chalkboard.
Squat performance points:
Rigid, neutral spine
Heels on the ground (weight in the middle of the foot), shoulder width
Chest up
Knees tracking parallel to feet
Full depth means hip crease below top of knee cap
Hip fully open at top

Wednesday 120111 Wall Ball/Squat Snatch

2012-01-10T20:26:00.000-08:00

Remember the snatch technique work from Monday? Well here it is... lots of snatches. This time, full depth squat snatches- pulling the weight from the ground. As always, mechanics definitely take priority over load. If you can't get deep with the weight locked out overhead... then lighter weight must be used to accommodate less than mature positioning. Keep in mind the order of operations: Mechanics, Consistency, Intensity. It says so right there on the main chalkboard... if you missed it- I can point it out for you. Intensity with improper mechanics is backwards. Get it consistently right- then add intensity. Added intensity may come in form of increased load, faster time, increased load, same time... or simply same load and a faster time. But solid mechanics is first.

Wendy and Dan locking it out.

Wednesday's WOD- classes at 7, 9, 10am and 5pm... Strength class at 6pm with Ondrej.
Three rounds for time of:
30 Wallball shots, 20 pound ball
35kg Squat snatches, 30 reps (movement initiates with barbell below the knees)
Post time and loads to journals/chalkboards.

Tuesday 120110 Row and Push Press

2012-01-09T18:36:00.000-08:00

Those of you who attended yesterday's class should have gone home with your HABIT SLIP... a strip of paper with this week's habit that you have committed to: X number of WODs/Week. This paper is to be put in a location to remind you of your committment... AND to check off a box when you complete each daily habit. As each week passes, a new habit will be added. Pick up a slip each Monday when you drop off the slip from the previous week. Also remember to keep your space on the Habit Accountability Board up to date. Thanks for taking these steps... small daily steps leads to big long term progress.

Gayle and David work the overhead shoulder stability.

Tuesday's WOD: classes at 6 and 9am, 4 and 6pm. OnRamp session #1 at 5pm- newcomers only.
For time:
Row 300 meters (or Run 250 meters)
65/45kg Push press, 20 reps (taken from ground)
Row 300 meters
65/45kg Push press, 15 reps
Row 300 meters
65/45kg Push press, 10 reps
Row 300 meters
65/45kg Push press, 5 reps
Post times and loads to journals/chalkboards.

Monday 120109 Dragons- Pull and Push

2012-01-08T18:40:00.000-08:00

Great turnout and solid work by our group of trail racers yesterday. 15 Runners out on the windy course with Red Flag conditions on the Backbone early on Sunday morning for our inaugural CFM Trail Race Series. A 5km course with lots of hills and varied terrain... not to mention spectacularly clear views of the valley and ocean. And that Post-Race party with David and Debbie- you shouldn't miss out on these things! David brought in a specialist- his high school cross country runner son, Eli- who took gold in our first event. Let's see if Eli can make it out to the Event #2 to defend his pole position in the series! Don't miss the next one.

Eli in the home stretch... leads the pack in the 5km race.

Monday's WOD: 7, 9, 10am and 5, 7pm. Strength class with Ondrej at 6pm.
Hang Snatch- 10 Minutes to work up to 1RM OR technique work
then
For time:
25 dragon sit-ups
1 weighted deadhang pull up (weighted with 70% of 1rm)
1 weighted push up (weighted with 70% of 1rm)
20 dragon sit-ups
2 deadhang pull ups
2 weighted push ups
15 dragon sit-ups
3 deadhang pull ups
3 weighted push ups
10 dragon sit-ups
4 deadhang pull ups
4 weighted push ups
5 dragon sit-ups
5 deadhang pull ups
5 weighted push ups
Post times and loads to journals/chalkboards.

CFM Trail Race Series Legacy Runners

CrossFit Malibu Trail Race Series- Event #1

2012-01-07T15:58:00.000-08:00

Welcome to the CFM Trail Run Series. The goal of these runs/races is to provide a (free) way to share the fun and adventure of trail running, to visit new local places, and to experience the vacation-like environment we live in. It is also provides an outlet and a method for you to express the level of fitness you have- learn and play new sports, right?! We have a WIDE array of participants- some have raced many trail races and for others, this will be a first. Don't worry... just come, bring friends and family- and you will be supported and encouraged.

Our first race (run, jog, walk) begins at 8am, tomorrow- Sunday Jan 8th at the top of Corral Canyon. Arrive at the end of the road dirt lot at 7:30am-it is long and winding 5.4 miles from Pacific Coast Highway and takes about 15 minutes to get there. Keep going until you hit a dirt road... and continue on that dirt road until you reach the parking lot. When you see the "End of County Maintained Road" sign... it means continue driving!

Backbone Trail at the top of Corral Canyon Road

A few points of detail/logistics/things to consider
You have 2 distances to choose from- a 5km fire road path, and a 5.5 mile course that also has a little bit of single track. We will have a staggered start based on your 5k road run PR.

Bring a water bottle to carry with you (there will NOT be water stations on the trail). Never know what the weather will be like up there- breezy with lots of sun or driving/frigid winds? Prepare for either.

The terrain is fairly hilly with a wide variety of running surfaces- expect rock, sand, dirt, gravel and loose rock. Wear running shoes... to be more specific, yet let you make the best decision for yourself- think about it this way: if a 3 rounds for time WOD came up that included 400m runs, box jumps and air squats- which shoes would you most like to wear?:.... WEAR THOSE!

Trails will be minimally marked- but will be pretty easy to follow, provided you pay attention to the route and the route markers. Markers will vary between small stacks of rocks and white lines in the dirt (flour). The course route will be explained before you begin the race... arrive at 7:30am so you have enough time to survey the area, warm up and get psyched up for the run.

Bring a snack/food/post workout recovery shake for after the run... we are all invited for coffee at David and Deb's house following the race... they live about 2 miles down the road from our race location.

Friday 120106 Overhead, Wall Ball, Carry

2012-01-05T21:08:00.000-08:00

CrossFit Malibu Trail Race Series, Race Number One
Sunday Jan 8th; start time is 8am- arrive by 7:30am at the latest. The location is at the Top of Corral Canyon. You can choose between two distances- a 5 km and a 5.5 mile course. This is an event that is designed to challenge you in a new environment and to exposure you to a new sport... it is for FUN and a little ADVENTURE. We will hold one of these races each quarter for 2012... each in a unique and exciting location. The courses will become gradually more adventurous... this first one is VERY accessible to all members of CrossFit Malibu. You are HIGHLY encouraged to come... yes- even if you are "only" going to walk. Please arrive at the top of Corral Canyon Road promptly at 7:30am. Plan on starting up the canyon no later than 7:15 am.... as it is about a 15 minute drive to the top from Pacific Coast Highway. More info on details at the Saturday WOD...and on the Sat blog post.

Peace, Love, and Wall Walks

Friday's WOD: classes at 7, 9, 10am and again at 3pm and 5pm.
Four rounds for time of:
Single hand 32/24kg KB Overhead walk, 100 meters
30 Wallball shots, 20 pound ball
Single hand 32/24kg KB Farmer carry, 100 meters
e.g.- Round 1: Right hand overhead, Right hand carry; Round 2: Left hand overhead, etc...
Post finish times and loads to journals/chalkboards.

Thursday 120105 Heavy Things

2012-01-04T20:08:00.000-08:00

Pick it up, pull it, squat it. Yes, it is a heavy day today... and that is all there is to it. Think, CrossFit Total with 3 different movements. But first things first- when you arrive at the Hut.. get out your journal or look at the PR board and determine what your current PRs are on each lift. This is imperative. You don't know where you are headed unless you have an idea of where you have been. After some rowing and about 10 minutes of dynamic movement- we will break out the barbells for Basic Barbell Warm Up... From here think about doing 4-5 cleans at a light weight before adding some more. Then gradually decrease the reps as the weight goes up. We will spend a maximum of 15 minutes on each of these lifts working up to a one rep max. 15 minutes is not a lot of time... but you still need to make sure you get sufficient rest, especially when the weight starts approaching 80-90% of your previous max.

David and Debbie... in sync!

Thursday's WOD: Heavy. Classes at 6 and 9am, again at 4 and 6pm. Kids class at 3:15pm.
For max load:
Clean, 1 rep
Pull Up, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat
Post loads to chalkboard/journals and to PR board!

Wednesday 120104 Tabata Gone Bad

2012-01-03T20:17:00.000-08:00

The first strength training session of 2012 is here today! What? You are already really, really strong and think it is more important for your fitness to do the unique/interesting Met-Con for the day? REMEMBER- that one key component of CrossFit is to work on your weaknesses. That too much focus on what you are already good at inevitably will lead to even deeper decreases in fitness in those other deficient areas. We have 2 designated STRENGTH classes on the schedule to work on developing the fundamental strength and power lifts. These are NOT focused on getting our strongest athletes stronger- but on getting YOU stronger. Get in to a Monday/Wed 6pm class... Ondrej will lead you through some training that will get you strong AND help you LOVE going heavy.

...AND Steve is FAST too!

Wed WOD: class times at 7, 9, 10am and again at 5pm. Strength class at 6pm with Ondrej.
"Tabata Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 4 consecutive intervals of each of the following exercises for 2 rounds:
Lateral Parallette Burpees (Reps)
Sumo deadlift high-pull 32/24kg (Reps)
Parallette Pass Throughs (Reps)
Wall Climbs (Reps)
Ring Dips (Reps)

There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the scores from the five stations.
Post total reps/low rep for each movement.

Tuesday 120103 Baseline and More

2012-01-02T19:43:00.000-08:00

Welcome to your first WOD at the Hut for 2012! We get right to it in the new year and begin with CrossFit baseline. Perhaps you have recently joined us and in that case, it might not have been too long since hitting this quick row+body weight race. Most of you have not done it is months or even years... or maybe never!
We will also do another short one... two really short WODs with a break in between. Don't worry about the resolutions, the promises and commitments for the new year... Pick back up with your HABITS and we will get on track with record keeping next week. Welcome back... ease in and get to work :)

Some BIG gains to finish off the old year... on to more PRs in 2012.

Tuesday's WOD: class times at 6am, 9am then again at 4pm and 6pm. Kids Class at 3:15pm
CrossFit Baseline WOD for time:
500m row
40 Squats
30 Abmat Situps
20 Push Ups
10 Pull Ups
Then
For time, 21-15 and 9 rep rounds of:
Left-arm Dumbbell snatch, 50#
Right-arm Dumbbell snatch, 50#
Knees to Elbows
Jumping split lunges
Post times for each part to journal and chalkboard... baseline time goes on PR/Max Board too.

Happy New Year- Next WOD is Tuesday 1/3/2012

2011-12-31T19:49:00.000-08:00

Happy New Year CrossFit Malibu! Here's to a healthy, happy and fit 2012.

Click here to see Linda's photos of today's Surfrider Beach WOD

Friday 111230 Farmer Carry Plus

2011-12-29T22:06:00.000-08:00

Only two more WOD days for the year 2011... hope you can finish off the year strong!
Friday 9am class at the Hut as usual.
Friday 3pm class will be held at Trisha's house- on the beach... 25252 Malibu Road.

Holden- invisible max height box jump!

Friday's WOD
Max Height box jump- 5 attempts
then
4 Rounds for time of :
30 Mountain Climbers
10 Burpees
200 meter Farmer Carry 45/35# plates each arm.
Post times and scaling to journals/chalkboard and hopefully PR board!

Thursday 111229 Press Sets and OHS/DUs

2011-12-28T16:44:00.000-08:00

Here is advance notice about a SPECIAL FRIDAY AFTERNOON WOD that will be "off-site."
On Friday the 9am class will be at the Hut. The 3pm class will be held at Trisha's house at 25252 Malibu Road. We are in a period of very low, low tides... so we will take advantage of both the long flat beach AND Trisha's offer to host the WOD in her "front yard" You are welcome to bring kids and family to watch and/or join in. If you show up at the Hut for the 3pm on Friday-- you will find a note that says... see you at Trisha's!

Jennifer gets UP during the 12 Days of Christmas.

Thursday's WOD: classes at 9am and 5pm only... both are at the Hut.
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
Shoot for max volume over 10 attempts, Score= sum of top 8 lifts x 2.
then
Three rounds for time of:
65kg Overhead squat, 10 reps
50 Double-unders
Post load(s) and times to journals/chalkboards.

Wednesday 111228 A 21-15-9er

2011-12-27T22:50:00.000-08:00

Here's a website I read often that has an interesting take on Habits that I think you will find familiar.
Obviously, we have used two of the principles listed in our Fall Fitness Habits..."Start very small"... and "Do Only One Change at a Time." There are two other Principles listed, do you think those would help too? Have you already been employing those as well?

Wednesday's WOD: class times at 9am and 5pm... remember holiday week schedule!
Spend 15 minutes working up to 3 rep max clean
then
21-15-9 rep sets for time of:
Thrusters 45/30kg
Ring Rows
Ring Dips
Complete each round accumulating 30 seconds in an L-Sit hang from pull up bar
Post loads, time and scaling to chalkboard/journals.

Tuesday 111227 Post Holiday WOD

2011-12-26T20:16:00.000-08:00

Great turnout and energy for this past Saturday's pre-holiday WOD. Let's see if we can replicate that- this coming Saturday for our 10am pre-New Year's Eve session. Special activity planned!

Get used to this scenery for today's WOD!

Tuesday's WOD: Class times at 9am and 5pm only... remember- Holiday Schedule!
3-3-3 of Single Leg Deadlifts
then
Three rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups, hand release
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats
Post times and scaling to chalkboard, journal.

Friday 111223 BS and an AMRAP

2011-12-22T21:25:00.000-08:00

The real question is... who is going to attend the 7am class today? See you then. If not- you have 4 other classes to choose from. Please text, call or email to confirm you will be in attendance. THX.

Friday's WOD: 7, 9, 10am and again at 3and 5pm.
Spend 15 minutes working up to 3RM back squat
then
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound dumbbell
20 Anchored Sit-ups with 25 pound dumbbell
Take precisely 1 minute rest before continuing to next round.
Post scaling and number of rounds to journals/chalkboards.

Thursday 111222 Squat Clean and KB Swings

2011-12-21T18:04:00.000-08:00

What do you think we can do with these axels? Do you have anything sitting around in your garage or storage space that you'd like to get rid of that can be donated to "CrossFit Sanford and Son?" Do you anything heavy that we can use for underground strength? An old tire, blocks of wood, old dumbbells or weights? Look around... your trash can become OUR next WOD!

How heavy is one of these? Submit your guess!

Thursday's WOD: classes at 6 and 9am, 4 and 6pm.
Five rounds for time of:
70kg Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood
Post times to journals/chalkboards.

Wednesday 111221 Front Squats for Volume

2011-12-20T19:36:00.001-08:00

Wednesday
Front squat 2-2-2-2-2-2-2-2-2-2 reps on the 60 second.
10 sets for max volume, score is the total of 8 highest lifts x 2.
then a finisher of:
3 rounds for time of:
3 Over and back box jumps, 20"
6 push ups
9 air squats
Post load volume for front squats and finisher time to chalkboard.

Tuesday 111220 Mini Mary

2011-12-19T20:12:00.000-08:00

With the holidays upon us it is really easy to NOT make it in to train with your usual regularity and conviction. It was great to see so many people make it in on Monday despite the cold/wet weather, grey sky and impending vacation time. Sure David went at it alone in his one man class at 7am- but for the rest of the day you all showed up to support your fellow CFM athletes and worked hard (so did David, BTW as he Rxed it- perhaps his first!). Remember that when you decide to NOT show up for a class... there are others warming up with 500m on the rower while you are doing something else that doesn't begin with CrossFit!

Tracy, unaware of her ROLE MODELING for young Finnegan!

Tuesday's WOD: class times at 6, 9am and again at 4 and 6pm.
"Mini-Mary"
Complete as many rounds in 14 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post number of rounds and scaling to journals/chalkboard.
There IS a finisher to follow.

Monday 111219 Deadlift and Push Jerk

2011-12-18T20:05:00.000-08:00

Holiday Season kick-off last night with Family Movie Night at the Hut... the Grinch crushed it. Also- there was a behind-the-scenes trial of a new 12 Days of Christmas WOD that will be previewed this coming Satruday... along with a finisher... 8 Days of Hanukkah. Get ready for a great week! Starting NOW>

This was Deb's answer to the weighted pull up conundrum!

Monday's WOD: class times at 7, 9, 10am and 5, 7pm. Strength class at 6pm with Ondrej.
21-15-9 reps of:
100kg Deadlift
50kg Push Jerk
Deadlift is 50% of Push Jerk, jerk is taken from the floor
Post time and scaling to journals/chalkboard.

Friday 111216 Skills and Drills Plus Tabata

2011-12-15T20:07:00.000-08:00

So... what do you need to work on? Another way to put it... what do you suck at?
Regardless of your response to this question: I bet we will hit something along those lines today!

Lee, Nils and Damon circa 1976

Friday's WOD: class times at 7, 9, 10am and 3, 5pm. Kids class at 4pm
Gymnastics Skills
then
Two Tabata Sets:
Double Unders
Rowing
Post low and high rep rounds for each movement to journals/chalkboard.

Thursday 111215 Run, Snatch, Push

2011-12-14T19:04:00.000-08:00

This post brings us half way through the month of December... and about 23/24ths of the way through 2011. The final newsletter of 2011 was sent out last week... did you read it? WHAT, you didn't get it? If you have not been receiving CrossFit Malibu Newsletters- check to see that they are not getting strained by your spam filter (unless, of course, you consider the newsletters to be just that). The other possibility is that you have not been added to our newsletter email list... and in that case- email crossfitmalibu@gmail.com to be added. Finally- you can read the newsletter HERE if you haven't already. Highlights include where I talk about the December schedule alterations and then everyone's favorite section- "Member News".

This ends the rumor that Jason's calf implants were just all for show.

Thursday's WOD; class times at 6, 9am and 4, 6pm
For time:
Run 800 meters
15 reps Hang squat snatch, 52kg
Run 600 meters
30reps DB Power snatch, mix right/left, 50#
Run 400 meters
15 Weighted push ups, 20kg plate
Post times and scaling to journals/chalkboard.

Wednesday 111214 Snatches and OHS

2011-12-13T20:47:00.000-08:00

Reminder about this coming Sunday's Family Holiday Movie Night at the Hut. Bring your kids- or borrow some from the neighbors. Bring blankets and some chairs to get comfy on the gym floor. We will provide hot cider fir the kids and somethin fir the adults too. Movie snacks also included. Please sign up on the board so we know how much to prepare.

Last Saturday's WOD.. join us this coming Saturday at 10am.

Wednesday's WOD: classes at 7, 9, 10am and 5pm. Strength class at 6pm.
Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Overhead squat 5-5-5-5-5 reps
Post loads to journals/chalkboard.

Tuesday 111213 Decreasing Ladder

2011-12-12T19:58:00.000-08:00

Are you exhausted? Feel like you are getting a cold? Didn't sleep very well for the last few nights? Have you done 2-3 WODs in a row and feel like you need a rest day? THEN REST!
Rest days and recovery time is when growth takes place. That growth might mean your body is using available energy to repair tissue from yesterday's WOD or that it is fighting off a cold or fixing an injury. Look below- that is how we feel after the typical WOD. Interestingly- I happen to know that prior to this WOD, Damon had taken a few days to recover from a little bit of a sickness. I also know that Rob was on the brink of a cold a couple days after that picture was taken- and he opted out of today's workout in favor of sleeping and resting. Way to go boys- you are taking care of yourselves; looking at the big picture instead of getting too worked up about missing out on a few days of training. I hope you have learned something from Damon and Rob!

Time!

Tuesday's WOD; class times at 6 and 9am, then again at 4 and 6pm.
21-18-15-12-9-6-3 reps for time of:
45kg Squat clean
Double-under
85kg Deadlift
Post scaling and time to journals/chalkboard.

Monday 111212 Five Rounder

2011-12-11T19:02:00.000-08:00

With Winter closing in... it is time to re-evaluate and re-commit to the current Fall Fitness Fiesta habits for TWO more weeks... and that will take us up through the end of 2011. A few recent conversations with CFM athletes made it readily apparent that many of those habits have been well imbedded into your psyche- reminding you to drink water, getting you to bed earlier more regularly, and getting you in for the WOD-among other things. It also was clear that some of the habits were still in the contemplation phase- "I have been thinking about doing the relaxation habit, but don't have time for that one," etc...
Here is what you can do TODAY: Go to the FFF Chalkboard- make sure you have all your habits documented in your box... and recommit to them for another week! That means if you are ready to increase a certain habit-do that. If it means that you need to decrease something- then do it, you'll still be holding yourself accountable more so that if you didn't recommit.

Family/Holiday Movie Night at the Hut- this coming Sunday at 5:30pm. Hot cider, snacks; bring the kids!

Hannah is back with us at the Hut.

Did you get the December Newsletter emailed to you? If not- let me know!
Monday's WOD; class times at 7,9,10am and 5,7pm. Strength class at 6pm.
Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted step lunges, 35 pound dumbbells
Post time and scaling to chalkboard/journals.

Friday 111209 Snatch and more

2011-12-08T21:18:00.000-08:00

Each session yesterday was dedicated to the memory of our friend Ted. Each session had a different feel- each session included some people who knew Ted well. We finished out the day with a final WOD of the night - at Malibu Inn... a group of 9 CrossFit Malibu athletes, post workout, spending time together. Looking around the table- a newer member of CFM asked how I knew everyone... and it was fun to reflect on how this group has assembled. All with the idea that we meet up a few times a week to get stronger and more conditioned... and we end up with that PLUS a whole lot more...

Trevor and Robert get some work done.

Friday's WOD; classes at 7, 9, 10am and 3, 5pm. Kids class at 4pm
Barbell Snatch Technique Work
then
Complete three rounds for time of:
40/25 pound Dumbbell snatch, 10 reps, right arm
10 L Pull-ups
40/25 pound Dumbbell snatch, 10 reps, left arm
10 hand release push ups
Post times to journals/chalkboard

Thursday 111208 A Ted WOD

2011-12-07T17:54:00.000-08:00

Today we are going to do one that Ted would like...We lost our friend Ted 2 years ago today. Ted worked hard building and constructing things. He liked to lift heavy and labor under difficult loads. His name comes up often at the Hut- as we dedicated the 2 pood kettlebells to him- named them in his honor. His name comes up more frequently while drinking coffee after a workout or over a beer at a barbeque. Today we will do some heavy thrusters. Then we will drive the sledgehammers and labor under the load of the 2 pood kettlebell. After the 6am WOD we will talk about Ted over coffee. And then likely have a beer after the 6pm WOD... and talk about Ted. Join us at some point.


More of a fisherman than a runner... Miss you Ted.

Thursday's WODs; 6am and 9am, 4pm and 6pm. OnRamp class at 5pm.
3-3-3
Thrusters
then
Sledgehammer and 2 Pood KB work.

Wednesday 111207 Games Chipper

2011-12-06T19:37:00.000-08:00

Do you remember hearing that 4 CrossFit Malibu Kids did the Spartan Sprint last month? Yes, they did the kids' race... then they repeated the kids course, as Odin says, "14 times in a row in just 5 minutes." And then they talked their parents in doing the full adults course too. They finished in about 75 minutes... ahead of about 50% of the adults in the race. Yesterday, just before the kids class started, Reef asked me, "so, are you gonna do Temecula?" Referring to the 8 mile Super Spartan at the end of January. Before I had a chance to answer, "We are already signed up!"

Hunter LOVED driving the sled yesterday

Wednesday WOD, class times at 7, 9, 10am and 5pm. Strength class with Ondrej at 6pm.
CrossFit Games WOD #10
For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 3 pood kettlebell
30 Burpees
20 Shoulder to overhead, 60/40kg
40m Sled pull, sled plus 1/2 body weight
Post times and scaling to journals/chalkboard.

Tuesday 111206 Push Jerk and a Finisher

2011-12-05T18:11:00.000-08:00

As you walk out the front of the Hut, have you ever noticed the phrase written above the door? This is a test... close your eyes, think about it for a few seconds- concentrate... try and remember exactly what it says. Chances are you either knew it right off the bat OR you thought for a while, racked your brain, recalled that there is SOMETHING written there... and then couldn't quite come up with the phrase. Well, here is a multiple choice test to see if you can pick it off the list below:

A.) Go ahead, make my day.

B.) Now go take on the day.

C.) Now go back home and take a nap, the lack of energy you demonstrated today clearly shows you need more rest and better nutritional habits.

D.) No Pain, No Gain.

E.) None of the above.

The correct answer is E. None of the above. And I am pretty sure every single one of you got that right. Now refer to the photo below. Now do you remember what it says above the door? If you DO remember, then congrats. If you don't, scroll down to the second to last line at the end of this post...

Matilija Wilderness, Ojai

Tuesday's WOD; class times at 6 and 9am, 4 and 6pm. OnRamp class at 5pm.

Push Jerk

3-3-3

then

Complete as many rounds as possible in 8 minutes of:

8 Wall ball shots, 20 pound ball

8 Toes to bar

8 Box jumps, 24" box

Now Go Outside and Play

Post loads and time/scaling to journals/chalkboard and hopefully the PR board!

Monday 111205 Five Rounder

2011-12-04T18:12:00.000-08:00

Some announcements for this coming week

Strength classes on Monday and Wednesday at 6pm with Ondrej.
Two kids classes run this week- Tuesday at 3:15pm and Friday at 4pm. This is an 8-11 year olds class that lasts for about 35-40 minutes. Questions?- give us a call.
On-going OnRamp classes Tuesday and Thursday at 5pm- please RSVP with an email or call
Special Thursday WOD for each class session on Dec 8 in memory of the passing of our friend Ted
Saturday Yoga at 8:30am with Kristin (she is not really "just" Kristin anymore!)

Kids' WOD- burpees and box jumps

Monday's WOD; class times at 7, 9, 10am and 5, 7pm. Strength class at 6pm with Ondrej.
Five rounds for time of:
30/20# Dumbbell hang squat clean, 15 reps
10 Pull ups
60/40kg Power clean, 10 reps
10 Handstand push-ups
Post times and scaling to journals and chalkboard.

Friday 111202 "Lynne"

2011-12-01T20:34:00.000-08:00

David, mid-WOD. Portrait of a sit-up.

Friday's WOD; class times at 7, 9, 10am and 3, 5pm. Kids class at 4pm.
Lynne
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post loads and number of reps to journals and chalkboard.

Thursday 111201 Fight Gone Bad

2011-11-30T17:29:00.000-08:00

Have you ever gone ice blocking? If not, you are in for a fun time. All the ingredients for this outing can be found right here in Malibu, within a mile from the Hut. Go to Ralph's and buy a block of ice. Let me be clear... a BLOCK of ice. Not a bag of ice... that would be ice cubing, it is an entirely different pursuit. Really the only other item you need to prepare in advance is a small towel. This goes between the block of ice and your glutes (butt). It keeps the posterior dry and helps you stay on the block of ice while you are sliding down the big grassy hill. That's the final thing you need... a big grassy hill. HMMMMM, I wonder where you can find one of those in Malibu on PCH overlooking the Pacific Ocean? Do a few trial runs- looking for a spot on the hill with just the right incline and JUST out of sight of a guard shack. Have fun.

Progeny of Pepp alum know where to go ice blocking!

Thursday's WOD; Class times at 6 and 9am, 4 and 6pm. December OnRamp kicks off at 5pm.
Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35kg (Reps)
Box Jump, 20" box (Reps)
Push-press, 35kg (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Post total reps and scaling to chalkboard/journals.

Wednesday 111130 Deadlift Burpees

2011-11-29T18:00:00.000-08:00

Back around to another heavy met-con. After getting really super warmed up with some deadlift sets... determine what weight you will use. The idea is to GO HEAVY and also finish quickly. Going light and finishing really fast today does not accomplish the goal of this WOD. Going too heavy and taking 20 minutes does not accomplish the goal of this WOD. When you post your finish time AND the load you used to the chalkboard... you want to see that your time is right on par with others' times...and your weight- heavier than others'.

Lots of BIG accomplishments in November.

Wednesday's WOD; 7,9,10am and 5pm. Strength class with Ondrej at 6pm
5 Rounds for time of:
5 Deadlifts
10 Burpees
Post loads and times to journals/chalkboards.

Tuesday 111129 Three Rounder

2011-11-28T18:00:00.000-08:00

An new OnRamp program is starting up this coming Thursday... it runs on Tues/Thurs 5pm and Sat 10am beginning December 1 ending Dec 17th. An abbreviated OnRamp series of 8 classes to RampUp for a 2011 Year of CrossFit. Know anyone interested? Send them our way... this is a GREAT GIFT idea to give to a family member, friend or even your nemesis. There is still space... so call now to find out more details.

The CFM synchronized pull up team.

Tuesday's WOD; class times at 6, 9pm and 4, 6pm.
Three rounds for time of:
30 steps Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
Push ups, 20 reps
Post time and scaling to journals/chalkboards.

Monday 111128 Max Reps Annie

2011-11-27T18:59:00.000-08:00

What an amazing past week and holiday weekend... turkey, sunshine, floods, weddings, parties, beach activities... but what about WODs? Did you get in a few? We had a REALLY big group in for the Friday morning pre-wedding WOD and then many at Low Tide for the Run/Walk... but I am wondering WHO is going to finish off the final few days of November by hitting a few hard? Get in here!

Aidan from CT crushes a 250m row.

Monday's WODs: classes at 7,9,10am and 5, 7pm. Strength with Ondrej at 6pm
"Max Reps Annie"
5 Rounds for Max reps of
Double-unders and Sit-ups
With a running clock do:
2 min max double unders, 2 min max sit ups, 90 seconds max double unders, 90 seconds max sit ups, 60 seconds max double unders, 60 seconds max sit ups, 45 seconds max double unders, 45 sec max sit ups, 30 sec max double unders, 30 sec max sit ups

Saturday After Party and Low Tide Run/Walk

2011-11-26T09:20:00.000-08:00

Noon under Malibu Pier (on the sand) for walkers or at LatigoCove on the sand for runners (see below for parking instructions at Latigo). A self organized start... walkers head north at Noon, runners head south at noon... you will cross somewhere in between. Priscilla will direct walkers around on PCH to CrossCreek to avoid Malibu Creek overflow... then down towards 3rd Point and into the Malibu Colony.

Kristin likes strong men.

Mid way on Malibu Road (address 25252) will be Trisha serving drinks to our group (Thanks Trushie!) For those of you unable to walk or Run- you can go to Trisha house and hang out at the beach and greet passing runners!

Then...Join us at Latigo Cove on the Beach from noon to 6pm+ today for food, drink, surf, SUP, kayak and of course friends and family. Please park on PCH just south of Latigo Shore Drive and walk 200meters (for time) down to Latigo Cove. You will walk on the road past the 2 sets of houses on the beach... and down to the sand/volleyball courts. Food starts at 1:30pm- bring towels, beach clothes and warm clothes... all are welcome to join us!

Wednesday 111123 Rowing Helen

2011-11-22T16:33:00.000-08:00

Scheduling Announcement:
NO Wednesday evening classes this week; Let Thanksgiving Begin!
Th ursday- no classes
Friday- 9am Team WOD
Saturday- 12noon Low Tide Run... walkers begin under Malibu Pier, runners at Latigo Cove.

Pepperdine's CrossFit PE classes finished up their final day of post-testing last Thursday. Now the data analysis begins to determine if type and intensity of exercise have an effect on executive function (quick decision making). Below is Adam finishing up one of the beloved post-tests: Run, Carry, Drag. Roughly 40 Pepperdine students did Run Carry Drag as a pre test back in September... that means roughly 35 students did Run Carry Drag as their FIRST EVER CrossFit WOD! What a way to begin; remember that Jonny?!

Wednesday Classes: 7, 9, 10am.... NO evening classes tomorrow-Thanksgiving begins
"Rowing Helen"
Three rounds for time:
Row 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to chalkboards/journals.

Tuesday 111122 4 Rounder

2011-11-21T18:01:00.000-08:00

Once again... a HUGE relief effort with Hut rebuilding. Scott, AC, T, Damon, Bill, Fa and Just Kristin out again for day 2 in the action... with many others who also lent a BIG hand including Ollie, Dan, Holden, Nanette, Laurie, Lee, Other Kristin, Devin from Kids class,. Thanks SO much... The Hut is up and running as usual!

Spartan Race congrats go to Dan, Nannette (4 place woman overall!), Lee completed his second Spartan, Luke completed his third, Callie and Vanessa went thru is together, Hendo, Tabby, Suzanne, Alicia, Mike (3rd overall), AND 5 CrossFit Malibu Kids all did the ADULT course. AMAZING JOB!

Some of the CFM Spartan Sprinters

Dane and his bro, Reef, Odin and Hunter conquered it!

Tuesday's WOD; class times at 6, 9am and again at 4 and 6pm
Four rounds for time of:
Run 400 meters
40 pound dumbbell Thruster, 15 reps
15 Push Ups
Post scaling and time to journal/chalkboards.

Monday 111121 Tabata Squat and Mile Run

2011-11-20T20:02:00.000-08:00

News Flash: CFM's Recent Sunday Afternoon Flood Scoops Spartan Race Excitement
Lots of awesomeness to Report from Spartan Race.... but let's save that for future posts when it can get its fair share of the limelight... and we will continue into the 2nd week with our Relaxation Habit, remember; 4-10 minutes of focused relaxation- be sure to get specific about what exactly you choose to commit to!

Important: All classes are scheduled to meet tomorrow- though AM classes will do all work OUTSIDE. All who are interested and able to provide assistance in clean up efforts will be thanked profusely... and put to work almost immediately. PRIORITY however, is your WOD. Then clean up.

T is one of a few CFM expert wet dry vac operators.

News from the Trenches
Thanks to Scott, Curt, T, AC, David, Fa, Bailey, Robert, Jason, Damon, Kristin, Bill and soon to be brother-in-law John and soon to be father-in law Jack, for showing up yesterday to bail us out...AGAIN. We were 5-6 inches under water after only a 30 minute deluge... and it came down HARD. Scott came in with expert emergency/disaster management skills and reconstructed the dam I attempted to build- which "saved" the front room from flooding. Curt provided critical triage as well. Jack and John worked behind the flood gates when tensions were still a little high. Then the troops came in to begin the clean up efforts. Robert and Damon are amazing on the wet dry vac... and T came in with extremely solid closing work on the vaccuming- you guys are good. Jason, Robert, David, AC and Damon moved ALL of the 100 pound horsestall mats (lots more of that to come tomorrow after they are all cleaned off). Bill and F moved equipment and managed many tasks while Kristin did some of the final clean up toweling down. Thanks to David for the Howdy's dinner break! And now for a little relaxing and contemplative break, take it away Rasta Bus:

A CFM sighting!.... Ain't it the truth Bob?!

Monday's WODs- classes at 7, 9, 10am and 5 and 7pm. 6pm Strength with Ondrej

Tabata "Bottom to Bottom" Squat
Run 1 mile or Row 2k
Clock starts for run/row on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

Post tabata score and mile run time ON THE BACK OF THE FRONT DOOR :)
It's still a little messy in the front room!

Saturday WOD and Spartan Race

2011-11-18T16:53:00.000-08:00

10am Team WOD at the Hut as usual
8:30am Spartan Race- CrossFit Heat (see information below)

Check your bib number and heat time on this list I hope you are in the 8:30am heat!
A carpool is departing from Cross Creek outside the gym at 6:45am, will first stop off at Starbucks... to arrive at Calamigos Ranch hopefully at 7:30am- one hour prior to race time. We can meet up and warm up together 30 minutes prior to race start at 8:30am. IF you know the Calamigos Ranch area... get creative with parking or get there early- it costs $10/car. Our carpool will NOT be making a full day out of the Race- but likely hanging out at the Event until about 10:30am. Hey- we want to make it back to the Hut to eat lunch with our CFM friends!

Hints on possible gear options: (read: I will likely do the following)
regular old running shoes
swim trunks
t-shirt
gardening gloves
don't wear anything too baggy or bulky... you will likely be wet at some point... maybe from 5 seconds into the race. I carried a small water bottle- it was hot and dusty last year- may do that again. I might wear compression shins/leggings but not yet sure on that one.

Friday 111118 Deadlifts on the Minute

2011-11-17T20:28:00.000-08:00

I know I have blogged about Manny before... but here I go again anyway. Think about this; Manny goes out there and puts in 8-10 hours of full-on labor, he gets to the Yard at 5:20am and THEN comes into the Hut and hits it hard at 4 or 5pm. Sometimes if he has no work, he makes the 40 minute drive JUST to workout with YOU at 6am. Pictured below is Manny with the shovel he uses ALL day EVERY day. It weighs roughly 10 pounds and he fabricated it himself out of rebar and an old shovel head. He stands in this exact position for hours at a time and scrapes the earth from a huge auger (think massive drill bit that cores out dirt and rock up to 60 feet deep). He doesn't wear gloves because it decreases grip strength. Works all day and then comes into the Hut and works hard... AND communicating in a second language! BAMF. Now get in here and make Manny proud.

Quien es mas macho? Manny... por supuesto!

Friday's WOD; class times at 7, 9, 10am and 3 and 5pm.
Resting exactly 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2
Add 8 heaviest lifts for total volume...
i.e: 2 'mulligans' allowed- so 2 lowest lifts or missed attempts do not count towards totals.
Post total volume lifted to Chalkboards.

Thursday 111711 Heavy Thrusters

2011-11-16T19:46:00.000-08:00

Happy Bday Laurie! We all know Laurie as one of the STRONG members of the Hut- her strength comes not only in the form of heavy deadlifts and cleans, but also in her advice for those going on to graduate studies in medicine or other fields, for encouraging everyone in the CFM community every and and for her being a spokesmodel for CrossFit in general. I have likely repeated to you that Laurie was my college sports medicine advisor and also one of Priscilla's professors as well... this is not to dwell on her age- but rather the range of her impact on people's lives. She had a pre-bday outing to Yosemite last week- one of her favorite places to hike with her husband Eric. THANKS Laurie for your contributions to CFM and beyond.

Even Coach Glassman is a fan.

Thursday's WOD; classes at 6 and 9am, then again at 4 and 6pm.
Thruster 3-3-3-3-3-3-3
and a cute little finisher
Post loads to journals/chalkboard... can you 3 rep your previous 1RM thurster? DO IT!

Wednesday 111116 Chipper

2011-11-15T20:42:00.000-08:00

Here is a creation that Linda came up with to donate to her child's school's fundraising auction. I bet it goes for a LOT of money... it comes with 3 Elements sessions and one month unlimited membership. Someone is going to be psyched. Holidays are just around the corner... anything you are interested in giving something that is CrossFit Malibu related? How about an OnRamp package for December?! Begins on Tuesday 6th.

Going once... going twice... SOLD for $2,923.

Wednesday's WOD; classes at 7, 9, 10am and 5pm. Underground strength at 6pm.
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Push ups
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 40 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
10 Rope ground to standing
Strict 17 minute cut off. Go heavy, be strict in "counting reps" (like knees to elbows), don't scale it too much that you breeze right through it. Challenge yourself to step up and flirt with that 17 minute cut off.
Post scaling and times to journals/chalkboards.

Tuesday 111115 Gymnastics Strength

2011-11-14T18:48:00.000-08:00

Reminder about the new compliance standards: 6 "good days" and 1 "off day" for each HABIT now constitutes COMPLIANCE. Missing one single day of multivitamin/fishoil does not negate the beneficial affect of taking these supplements... nor does drinking less water than intended for a single day... therefore you are still compliant if you miss a single day. NOW... watch the slippery slope here- don't let this turn into leniency! Shoot for 100%, if you hit 85.17%-- let's call it good!

Rocky grits thru his overhead sandbag carry WOD yesterday.

Tuesday's WOD; 6 and 9am, 4 and 6pm
Not for time:
20 Ring pull ups
20 Ring dips
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups
Post scaling and thoughts to journals/chalkboard.

Monday 111114 Front Squats

2011-11-13T16:09:00.000-08:00

This week's HABIT: I will develop and implement a timed 4-10 minute, daily relaxation technique. This means taking a complete break from everything else and focusing entirely on relaxing via use of a particular method of your choice. (see last Friday's post for a few ideas) Decide on the TIME commitment... and then decide on the TYPE of relaxation- then post it to the Fall Fitness Fiesta accountability board.

Congrats to some athletes who went out for some competition yesterday. Lee and Kendra represented CFM at the Calabasas 5k and Mike and Dr Deb competed in side events at the Malibu International Marathon (SUPathlon and Half Marathon, respectively). Look forward to this Saturday's Spartan Race!

Monday's WOD; classes at 7, 9, 10am and 5, 7pm. Strength Class at 6pm with Ondrej.
Front squat
3-3-3-3-3 reps
Post loads to journals/chalkboards.
then
PR Board Trial- 100 Burpees for time
Post to PR board.

Saturday Rain Or Shine on the Trails

2011-11-11T15:04:00.000-08:00

8:30am Yoga with Kristin at the Hut
10am WOD at Scott and Kendra's- 24500 Mariposa Circle, Malibu on Pepperdine Campus
Please try and arrive by 9:45am- be ready for wet conditions on the trails, bring a change of clothes and maybe a towel- showers are expected. Running/trail shoes- we will be in the bushes too!
Stick around to watch CFM member and head water polo coach, Jack Kocur, beat UCLA at Pepp pool at noon. Also- a 1:30pm Pepp women's soccer game!

Directions to Scott and Kendra's:
Enter Campus at John Tyler- tell guard at gate you are "going to Scott and Kendra's House"
continue on this road about a mile until you come to a stop sign- this is Via Pacifica- go Left.
continue past two stop signs- park on the right in the Drescher Graduate Campus lot and walk over to the condos, up Via de Casa and left onto Mariposa. Don't park on Mariposa- Curt gets mad.

Friday 111111 A Push and a Pull

2011-11-10T21:13:00.000-08:00

Looking towards next week's HABIT: I will develop and implement a timed 4-10 minute, daily relaxation technique. This means taking a complete break from everything else and focusing entirely on relaxing via use of a particular method of your choice. No phone, no email, no work, no kids- disconnecting for a short period of time for the purpose of relaxing the brain and perhaps the body as well in taking a mental break. Going for a jog and "spacing out" doesn't count... taking a nap doesn't count... having a margarita (though it hurts me to say it) doesn't count. From both recent research (Harvard/Mass General Hospital) and personal experience- we know that taking daily mental breaks helps to "reduce stress and tension that negatively affect your ability to think and remember" and "trigger the relaxation response... reducing blood pressure, heart rate, and respiration, allowing the nervous system to calm down and recover." I mean- we take rest days from the physical stress of CrossFit- why not take a 5 minute pause from the stresses of the day?!

Here are some ideas:
***Sit in a comfortable position, close your eyes, focus on breathing, directing all your attention to air entering and exiting your nose or mouth. ***Lay down on your back- feet flat on the floor with bent knees (so you purposely don't fall asleep!) and look up at the sky/ceiling. Count from 1-10 slowly, then backwards to 10-1. Keep a steady rhythm and continue. ***In a room or outside with no visual distractions, step off about 10 yards. Looking down at the ground about 10 feet in front of you, taking one slow step at a time, walk out to the 10 yard mark, slowly turn around and repeat. Concentrate on the feeling of your feet touching the ground... repeat. Easy? Good... that is the point. Take a VERY easy and simple break for the purpose of relaxing the busy mind. WHEN a thought, problem, issue or idea comes into your head- regardless of the method of relaxation you are using... simply acknowledge it... and go back to the focus of your concentration- the breathing, the counting, the feet touching the ground. Finally- set some type of alarm to tell you that you are done. Practice it a few times this week... so that when you put it into practice on a daily basis next Monday- you will get ready.

Friday's WOD; classes at 7, 9, 10am and again at 3 and 5pm.
Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20 pound ball
15 Ring Rows
Post number of rounds and scaling to journals/chalkboard.
Amazing. A record FIVE comments on yesterday's post... that just MIGHT be a record!

Thursday 111110 Power Cleans/Bar Burpees

2011-11-09T19:29:00.000-08:00

What goes into deciding on the photo for the daily CFM blog? First, it is always great to have an interesting picture... good angle, clear or at least as little blur as possible, great lighting. The movement should be eye catching- a BIG box jump, heavy deadlift, some palatable emotion conveyed...something to PERHAPS generate a member comment (good luck with that!). A mix of athletes is well advised- everyone deserves some showcasing now and then. Which brings me to an obvious question... What's with putting YOURSELF on your own CF blog?! Here's the rationale: one of our new CrossFit Kids took the picture- ONE single photo and he hit the movement dead on, don't you think? Check out the color scheme... could that have been better planned? And an argument for vanity will now be swiftly refuted... only 30kg!

New member goes overhead after finishing OnRamp.

Thursday's WOD; class times at 6, 9am and 4, 6pm.
Weighted pull-ups 3-3-3-3-3 reps
then
15-12-9-6-3 reps for time of:
60/45kg Power clean (65-75% 1rm)
Bar-facing burpees
Post times and scaling to chalkboards/journals.

Wednesday 111109 Push Press/Jump lunge

2011-11-08T17:31:00.000-08:00

Upcoming event to mention: Post wedding beach party and Low Tide of the Year Beach Run/Walk Saturday November 26th, 12:00noon from Malibu Pier for walkers going straight to Latigo Cove (4.5 miles) and 12noon from Latigo Cove for runners going out to Malibu Pier and back (9 miles). This is followed by carnitas, chicken and carne asada from the Taco Guy, Parducci Wine tasting, an array of water activities- surf/kayak, stand up paddle, and some beach volleyball. Thanks in advance to Robert and Gardia for hosting the location for us! We DO need an RSVP for this- a sign up sheet at the Hut.

Wednesday's WOD: classes at 7, 9, 10am and again at 5pm. Strength WOD at 6pm with Ondrej.

Front Squat

2-2-2-2-2

then

Eight rounds for max reps of:

35/25 kg Push press, 20 seconds

Rest 10 seconds

Jumping alternating lunge, 20 seconds

Rest 10 seconds

Post loads and WOD times to journals/chalkboards.

Tuesday 111108 CrossFit Total

2011-11-07T17:56:00.000-08:00

Looks like our Spartan Race team continues to grow. The race is coming up a week from this Saturday. Our final Spartan training session will be held this coming Saturday morning at 10am... as usual. Not as usual, the location of the class will be up at Scott and Kendra's house- upper campus of Pepperdine University on the Drescher Campus- check the blog Friday night for full directions/instructions to get to the location. The WOD will take place out on the trails of the Santa Monica Mountains... fun for everyone! Once again- check the blog Friday night for details. We will also hold a YOGA class that same morning at 8:30am- at the Hut. There is enough time between classes to do both if you are interested.

Dig hole deep enough to crawl under aboard; for time; 3,2,1, GO

Tuesday's WOD; classes at 6 and 9am, then again at 4 and 6pm
CrossFit Total- 15 minutes to find your one rep max; of course, take 4-5 sets to warm up... then 3 attempts to hit your 1rm on each of these lifts:
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post loads to journals/chalkboards...and hopefully the 1RM PR board.
You have the opportunity to PR in 3 categories: one for each lift... and then your TOTAL

Sunday 111107 Cleans/burpees

2011-11-06T18:03:00.000-08:00

A great week of WODs coming your way starting today... the early classes will finally have a little bit of morning light- and the evening classes will be getting the sunsets. Apropos in this change of time season... we will again be focusing on the HABIT of SLEEP. This week we will MAINTAIN our current HABIT of getting X number of hours of sleep per night- recognizing that it might be a bit tough to get to bed "early" with the time change. Notice on the compliance submission sheet the offer to MODIFY some of your current habits. Easy to eat 2 servings of veggies daily?- up it to 3. No problem with 32oz of water each day- try for 40. It is up to you. Please report last week's compliance here.

A barbell thruster conga line.

Monday's WOD; classes at 7,9,10and 5,7pm. Strength class at 6pm
Prowler Push
1-1-1 at body weight, 40 meters for time
then
Five rounds of:
3 Squat Cleans (80% 1rm)
15 Burpees
Post times and loads to journals/chalkboards.

Spartan Beach Training Sunday

2011-11-05T16:38:00.000-07:00

Meet at the far end of Zuma - next to the western-most restrooms (Trancas end) at 8:30am
This is a RAIN OR SHINE event- so show up and have fun in the possible rain.
Wear warm clothes, bring a towel and a change of clothes... this is the FINAL beach training pre-Spartan!

Friday 111104 "Nancy"

2011-11-03T21:40:00.000-07:00

Trevor and Damon warm up for yesterday's WOD by harvesting young coconuts from the fertile palm on the south side of the Hut. These two fine members of CFM also maintain our organic vegetable garden and care for the free range chickens. In Trevor's spare time he spins cotton which he uses in his creative knitting projects. Damon enjoys canning fruit and tending sheep.

True stewards of the Earth.

Friday's WOD; Classes at 7,9,10am and 3,5pm
Nancy
5 rounds for time of:
400 meter run
45kg Overhead squat, 15 reps
Post times to journals/chalkboards.

Thursday 111103 Deadlift/Toes to Bar

2011-11-02T21:01:00.000-07:00

SO many deadlift PRs throughout the day... many of which took place during Stephanie's BDAY bbq.

Kendra and others PR by 5+kg over previous bests. GREAT!

Weekend Preview: Saturday- 830am Yoga, 10am Team WOD. Sunday- 830am Spartan Training
Thursday's WOD; class times at 6,9am and 4,6pm.
Five rounds for time of:
85/65kg Deadlift, 15 reps
15 Toes to bar
Post times and scaling to journals/chalkboards.

Wednesday 111102 Deadlift

2011-11-01T20:26:00.000-07:00

Happy Birthday Stephanie! Join us to celebrate at the Hut for a 5pm BBQ. Just a hint... if Stephanie's age were pounds, this week she will be turning 22.7 kilograms!

Come do some deadlifts so you can PR and record your achievement on the PR board for November. We have a few stand outs for the month of October: Lee hit 4 PRs total with a new 500m row, Overhead Squat, Front Squat and Press. Trisha hit 3, taking 9 seconds off her 500m row, a 12.5kg surge for the Front Squat and also progress on the Press. Way to go... keep hitting new heights.... ALSO keep documenting them!

Wednesday's WOD; classes at 7,9,10am and 5pm. Strength class at 6pm
Deadlift
1-1-1-1-1-1-1
Post loads to PR board, journals and chalkboard!

111101 Tuesday 5 Rounder

2011-10-31T18:55:00.000-07:00

It's November- so welcome to another month of CrossFit at CFM. We are in about week 8 of our Fall Fitness Fiesta. A holistic and systematic approach to create simple habits that may seem like small alterations in the daily or weekly routine- but over the long haul equate to LOTS of positive change over time. If you are new to CrossFit Malibu- or have not yet started to commit to the Weekly Habit... Start NOW. Read yesterday's post regarding SLEEP. This week set a commitment to get X number of hours of sleep each night. Work to habituate your self to that each day this week. Do your best to power down the computer, turn off the TV, and begin the get ready for bed routine earlier than usual. You did that for your kids while they were (or are) young- DO IT FOR YOURSELF. Isn't it great waking up without an alarm clock? This MIGHT be a result of committing to this HABIT. IF you are new to the Fiesta- make sure you ask someone about it... and get started now!

Jason goes strong overhead.

***BBQ for Stephanie's BDAY on Wednesday-5pm Bring some meat to grill. And friends, too!***
Tuesday's WOD: class times at 6,9am and 4,6pm.
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
Post times and scaling to journals/chalkboards.
***I don't recommend grilling friends.
PS- Click HERE to see our friend Matt's (CFPP) "before" picture!

Monday 111031 Shoulder Press

2011-10-30T19:15:00.000-07:00

ZZZZZZZZZZZZZZzzzzzzzzzzzzzzzzzzzzz. How many Zs do you get nightly? This week's Habit is addressing the number of hours of sleep you get each night. While this number invariably differs for each person- the likelihood is: YOU don't get enough regular sleep. And I am guessing, particularly during the week this is the case. This week's habit is: I will get X hours of sleep NIGHTLY. It does not count to add up days to get a weekly total, as it does not seem that sleep is something you can accumulate and use when you need it. Personally I am going to shoot for 7.5 hours. I know that 8 hours is prime... but I am being realistic knowing that I am about 90-something% sure that I can get that amount EACH NIGHT. Schlafen Sie gut!

This shot will make Bodhi proud one day.

***BBQ this Wednesday at 5pm at the Hut... Stephanie's Birthday***
Monday's WOD; class times at 7,9,10am and 5,7pm. Teen class at 3:45pm. Strength class at 6pm- Cleans.
Shoulder Press
5-5-5-5-5 reps
Post loads to journals/chalkboard. And if you feel good- hit a 1RM and post to PR board.

Sunday Spartan Training

2011-10-29T13:11:00.000-07:00

First ever AFTERNOON Spartan Training session- Sunday at 4pm
Meeting spot- Puerco Canyon Trail head. North of Pepperdine on PCH= go north on Puerco Canyon- basically opposite Cher's house. Continue up Puerco Canyon for about half mile and park on the edge of the road. We will meet there at 4pm. Simply wear regular workout clothes- this will be heavy on the running! All are welcome.

Bring some water... the session will last one hour.

Saturday partner wod

2011-10-28T16:06:00.001-07:00

10am partner WOD
No yoga this Saturday

Friday 111028 Ring Dips and Squats

2011-10-27T20:42:00.000-07:00

Congrats to the most resent OnRamp group that finished up today! Alex (featured in pic below), Steve, Ken, Sarah and Trevor will all begin attending group classes as soon as tomorrow- please introduce yourself to them and help them out in their transition to group classes.

Alex nails 42 inches on his first attempt.

An exciting day yesterday with Coach Glassman and his crew in town. He stopped by the Hut with 2 CrossFit HQ staff- Jimi and Brian- heads of media and strategy- we talked a little shop and threw around the football. The talk at Pepperdine drew a great crowd- THANKs to all of you who showed up- there must have been 25 CFMers in the audience... including Jessica in town especially for the event all the way from Oklahoma (thanks for giving her the idea to come Johnny!) and our planted celebrity interrogator-Brian- jumping right into his role during the Q and A. More to come with collaboration between CrossFit and Pepp? Only time will tell. Suffice it to say that "Coach" loves the Hut, KNOWS how hard you all hit it, and was VERY appreciating of the receptive audience today. Thanks for representing!

BEFORE you read the WOD... read this! No Yoga class on Saturday.
Sunday's Spartan Training class will be held at 4pm.. YES in the afternoon. Meet at Puerco Canyon Trail head at 4pm. More info Fri Nite Blog!

Friday's WOD; classes at 7,9,10am and again at 3 and 5pm.
Muscle Up transition technique work
Three rounds for time of:
15 ring dips
50 squats
Post times to journals/chalkboards.

Thursday 111027 Four Rounder

2011-10-26T21:05:00.000-07:00

CrossFit Malibu presents Coach Greg Glassman at Pepperdine University today at noon. A one hour talk with Dr MacRae's sports medicine class. Students were assigned this article- YOUR homework is to read it/reread it and then attend the lecture. You KNOW college was more fun than the real world, so Thursday is your day to skip work and go back to school. Here are instructions for getting there on time at 11:45am:
Get to one of the Pepperdine entrances and tell the guard that you are attending a meeting with Dr MacRae in PC 190 next to Elkins Auditorium. IFF there is enough visitor parking in the upper lot- they will give you a token and a visitor's permit to park in the Smothers Auditorium visitors parking lot. IF not- then I recommend you park at Firestone Fieldhouse, do the 10 minute walk up the stairs and find Elkins Auditorium. Regardless- ask the guard for a campus map... and find PC 190 (Plaza Classroom 190)- which is right next to Elkins.
Either way- get there early. It will eventually be a standing room only crowd. And do the reading!

Hendo blows off some steam

Thursday's WOD; classes at 6 and 9am, 4 and 6pm. OnRamp finale class at 5pm.
4 rounds for time of:
Sprint 200 meters
15 Kettlebell swings (32/24kg)
Sprint 200 meters
15 Parallette jump Burpees
Rest exactly 30 seconds.
Post time for each round to chalkboard/journals.

Wednesday 111026 Isabel

2011-10-25T20:03:00.000-07:00

Happy Birthday to CrossFit Malibu's concigliore, Scott Bolan. What will we ever get for him to celebrate this occasion? For one- Isabel will be his special birthday WOD- good thing he took a rest day yesterday (he gave me Fran for my 40th, wasn't that sweet?). Another gift- we are bringing Coach Glassman out to shake his hand and wish him a happy 38th bday, live and in person. There might be something else too. Just wait and see; it may be dastardly.

"400m run and 5x 100kg deadlift AMRAP?" Strap on the weight vest!

Wednesday's WOD; class times at 7,9,10am and 5pm. Underground strength at 6pm with Ondrej
Opener-Gymnastics skills handstand and handstand wall walks
then
"Isabel"
For time:
Snatch 62kg, 30 reps
Post times and scaling to journals/chalkboards.

Tuesday 111025 Jerks and Death By pull Ups

2011-10-24T20:05:00.000-07:00

A reminder to keep the big white PR board up to date. When you PR on any of the major lifts, a benchmark test like max rep pull ups, 500m row, 5k run, max height box jump, etc... post your new PR to the board. These numbers are not only helpful in tracking progress over time but are used to determine appropriate scaling of WODs. As you have likely noticed, yesterday we used 80% of 1Repetition Maximum (1RM) to scale the front squats in "Gator." Also remember to write your new PRs on the monthly PR chalkboard so we can all celebrate your successes together. As individuals get stronger, we all get stronger!

Some of our Teens pushing the limits... and pushing their parents in WODs!

Tuesday's WOD; class times at 6 and 9am, then 4 and 6pm. OnRamp class at 5pm.

Behind the neck jerk

3-3-2-2-1-1

then

Pull Up Ladder... also known as "Death By Pull Ups"

With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for that minute, the workout is done. Use as many sets each minute as needed.

Post loads for jerks and the number of minutes successfully completed and number of total pull ups completed to journals/chalkboard.

Monday 111024 Gator

2011-10-23T20:23:00.000-07:00

Here we are in the 7th week of our Fall Fitness Fiesta- please submit compliance for last week here. This coming week we will not add another habit to our list. Instead, let's revisit our habit of eating a certain number of vegetables daily. Were you over ambitious last week? Or was it the opposite- did you underestimate your ability to take in a few servings of veggies each day? Regardless, you can choose to increase, decrease or stay the same with your veggie habit this week. Either way- keep track of your adherence and report the results!

Linda works some cleans from the hang.

Monday's WOD; class times at 7, 9, 10am and 5, 7pm. Strength class with Ondrej at 6pm
"Gator"
Eight rounds for time of:
85kg Front squat, 5 reps
26 Ring push-ups
Post times and scaling to journals/chalkboard.

This WOD was established to honor U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.

Spartan Sunday

2011-10-22T18:39:00.000-07:00

830am Spartan Race specific CrossFit training WOD at Zuma Beach.
We will be at the far end of Zuma- take PCH to Trancas, do a U-turn and park alongside PCH near the western-most bathrooms. Look for the red CrossFit Malibu sign. Bring some warm clothes (it has been REALLY foggy at this end of Malibu these days. Bring a towel and a change of clothes too, and some H2O of course. see you there.

O and P on some trunk jumps in Nor Cal recently

Friday 111021 Run and Lift

2011-10-20T19:20:00.000-07:00

Weekend Preview
Saturday morning yoga at 8:30am with Kristin, then a GOOD team WOD at 10am.
Sunday morning Spartan Race training at Zuma Beach at 8:30am (specifics to come Sat nite blog post)
Come on out and join us for at least one of those classes- lots of good stuff goes on with our groups over the weekend... and if you haven't tried one yet, then get one in this weekend!

This is what Ken did to put himself thru grad school.

Friday's WOD; class times at 7,9,10am and 3,5pm
Chest to bar weighted pull-up for load.
then:
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts (go heavy)
post loads and WOD time to journals- hopefully post pullup results to PR board!

Thursday 111020 Overhead Squat Strength

2011-10-19T18:44:00.000-07:00

Congrats to Laird, an inaugural member of CrossFit Malibu, on completing his goal of running a marathon on all 7 continents! Laird ran his 7th in South America this past weekend- completing the International Marathon del Bio Bio in Chile- his 15th race of marathon distance or longer. Taking up running about 6 years ago, Laird was 30 pounds over weight. In a very short time and just a few marathons into his new found passion- Laird qualified for and ran Boston Marathon... something lifetime running enthusiasts dream of and often never accomplish. In just a few short years, Laird set the goal and then completed the challenge of running a marathon on each of the 7 continents... yes including Antarctica! Read more about his running adventures on his blog Run-Laird-Run

Photo used without Laird's permission. Congrats though!!

Thursday's WOD; classes at 6,9am and 4,6pm. OnRamp at 5pm
Overhead Squat
3-3-3-3-3 reps
then a finisher of:
6 minute AMRAP of:
6 push ups (hands up)
6 knees to elbows
6 kettlebell swings 1.5/1pood
Rest for exactly 12 seconds.
Post loads for OHS to PR board (hopefully!) and to journals/chalkboards.

Wednesday 111019 Row Row Row...Row

2011-10-18T21:01:00.000-07:00

Coach Greg Glassman, founder/owner of CrossFit, is coming to visit and speak next week Thursday. He will give a noon-time talk to one of Priscilla's upper division sports medicine classes at Pepperdine- it is open to the public. More info next week on where exactly that will by located.

Priscilla's husband battles through a tough one.

Wednesday's WOD; class times at 7,9,10am and 5pm. Strength class at 6pm.

Skills Tests:

L-sit for time

Handstand walk for distance/handstand for max time

then

Four rounds for time of:

Row 500 meters

3 minute rest

Post times to journals/chalkboards.

Tuesday 111018 Ground Hog Day

2011-10-17T21:43:00.000-07:00

You have been at CrossFit for a while now and it is likely that you GET the idea that our training is constantly varied. Yet some times life requires that work/recreation is the same on back to back days- or even for a few days in a row. You might spend a couple days helping someone move- you do some downhill skiing for a long weekend for 3 days in a row. So today we do the SAME exact WOD as yesterday.

Ready to do this WOD again... ground hog day.

Tuesday's WOD; classes at 6 and 9am, 4 and 6pm. OnRamp class at 5pm.
For time:
30 meter Sled pull, body weight
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 2 pood kettlebell
30 Burpees
20 Shoulder to overhead, 62/45kg
Post scaling and time to journals/scaling.

Monday 111017 Games Chipper

2011-10-16T19:20:00.000-07:00

This week's Habit: I will eat X servings of vegetables daily. REMEMBER- 90% sure you can hit that number... and when you are successful and a few weeks later you feel like upping the serving amount, you can! Personally, I am shooting for 2 servings daily this week. Submit compliance for last week.

Below, David discovers the joy and ease of getting in some servings as a veggie smoothie. Scott's key ingredient is arugula. You can try blending up zucchini, kale, or other veggies like arugula with a few strawberries, I like half an apple, juice of one lime, half an avocado or 6 almonds, sometimes goats milk, others almond milk, or kefir works well, frozen peas or carrots, some protein powder. Now it is easy to see you are reluctant... but try it out. Experiment, don't give up because it is a great way to get your veggies... and eventually you will find a combination that tastes good and makes this Habit easier to maintain.

2 fruits and a veggie serving and lots of grams of protein, and some fat.

Monday's WOD; classes at 7,9,10am and 5,7pm. Strength class with Ondrej at 6pm.
For time:
30 meter Sled pull, body weight
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 2 pood kettlebell
30 Burpees
20 Shoulder to overhead, 62/45kg
Post scaling and times to journals/chalkboard.

Sunday Spartan and BBQ

2011-10-15T13:16:00.000-07:00

Saturday Team WOD

2011-10-14T17:15:00.000-07:00

10am class on Saturday morning!
Be at the Hut.

Friday 111014 Wall Balls and Snatches

2011-10-13T20:13:00.000-07:00

CrossFit Malibu athlete profile: "Hey, isn't that your kid's pediatrician?" Gayle dropped in on an afternoon class yesterday, which is rare as she is normally an early morning kind of athlete. She has been a member of CFM since just about the beginning, drawn to CrossFit by members of her outrigger canoe team in Marina del Rey. Prior to hitting the 4pm WOD yesterday, she played with her grandchild (visiting from NYC) and stand up paddled Little Dume. When she isn't having a relaxed Malibu day, she is at Shriner's Hospital working her day job. In the last calendar year she has volunteered her time and medical expertise on at least 2 international trips with Operation Smile- repairing cleft palates for deserving children. We all like it when Gayle is in a class!

Dr Deadlift

Friday's WOD; classes at 7,9,10am and 3,5pm
Three rounds for time of:
30 Wallball shots, 20 pound ball
35kg Squat snatches, 30 reps (movement initiates with barbell below the knees)
Post times and scaling to journals/chalkboard.

Thursday 111013 Four Rounder

2011-10-12T18:36:00.000-07:00

Nanette offered herself up as a guinea pig for some CrossFit Endurance (CFE) training to prepare for the olympic distance of the Malibu Triathlon last month. She has competed in many tris, including a recent half-ironman distance after starting CrossFit. Up until recently, she had been doing both CrossFit AND traditional distance training... but she was up for some experimentation with CFE. While she did not completely abandon the "long slow distance" method of training (she did 2 long runs and 2 long cycles)... she did reduce her total training time quite a bit AND took 4 minutes off her previous Malibu Tri! Congrats. Stay tuned for more on CFE... suffice it to say for NOW that CFE= regular CrossFit + a few CFE WODs each week. CFE is NOT regular CrossFit + traditional long distance training!

KQ and Nanette on the clean and presses.

Nanette and Dan host a Spartan Race WOD and post WOD BBQ at their house this coming Sunday, October 16th. WOD at 11am, BBQ to follow. They live up Deer Creek Road in West, West Malibu! Email Nanette for details and to RSVP at nanette@studiojpms.com Also- their home phone # is on the board up at the Hut. Write it down... and let them know you are coming! :)

Thursday's WOD; class times at 6,9am and 4,6pm. OnRamp class at 5pm
Four rounds for time of:
5 pull ups
5 dips
100/75kg Deadlift, 10 reps
15 GHD Sit-ups (or Scott Ups)
Sprint 200 yards
Post scaling and time to journals/chalkboard.

Wednesday 111012 3 Rounder

2011-10-11T20:23:00.000-07:00

So you have done lots of WODs in the past few weeks, which is GREAT. Have you done anything to get out and exhibit, challenge or test your fitness? Tried a new sport- or revisited an old one? Surfing is something easily reachable from our locale, an activity that is pretty accessible, and one that many have already tried before. Why not get out there and try again? Need company? Ask around at the Hut and you will quickly find yourself a buddy to go out and with to find some waves. A Lily's burrito is not an absolute obligation after surfing West Malibu, but it does make sense.

Wednesday's WOD; class times at 7,9, 10am and 5pm. Underground Strength with Ondrej at 6pm!
Three rounds, 12-9-6 reps, for time of:
62/45kg Squat clean and jerk
Push Ups
Ring dips
Post scaling and time to journals/chalkboard.

Tuesday 111011 Press and Run

2011-10-10T17:48:00.000-07:00

Come to a Saturday WOD! For those of you who attend often... you KNOW how fun the 10am Saturday Team WOD is- no need to convince you. For those of you who limit your CrossFit experience to the midweek sessions only-well, you are missing out. Often a done in pairs, sometimes done in groups and occasionally set up as a Nemesis WOD- the Saturday programming is experimental, unique and FUN. The atmosphere is a little less rigid than the weekday- as there is a little more time spent on strategizing... and socializing. We get full use of the yard- more room to play... and we usually go to lunch in the Country Mart following the WOD. Come join us this Saturday at 10am.

Lunging it out this past Saturday in the Yard.

Tuesday's WOD; classes at 6, 9am then again at 4 and 6pm. No Yoga today. OnRamp at 5pm
3-3-3
Shoulder Press
then
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Post loads and run times to chalkboards/journals.

Monday 111010 Jackie

2011-10-09T20:53:00.000-07:00

Welcome back to Monday. Please report last week's compliance here.
"All" you need to do this week is to be consistent with the 4 Habits you focused on last week! Once again, consider adjusting each Habit so that you are at least 90% confident you can get it done. If you have been falling off the horse... just get right back on again. You can do it!

If at first you don't succeed...

Still space in the Spartan Sprint on November 19th. Sign up for the CrossFit heat and Team CFM
Discount coupon code "CFM"

Monday's WOD; class times at 7, 9, 10am and 5, 7pm. Strength class at 6pm with Ondrej!
Deadlift 3-3-2-2-1
then
Jackie
1000 meter row
20kg Thruster, 50 reps
30 pull-ups
Post load and times to journals.

Spartan Sunday

2011-10-08T20:13:00.000-07:00

Time: 8:30am, Location: west end of Zuma Beach... near the far end between the last set of restrooms and the end of the parking lot. Of course- free parking on PCH. Bring a towel, a change of clothes IN CASE you get wet. This is not an absolute- but it is a possibility. All are welcome- Spartan Racers and those that just simply want another WOD and/or some fun conditioning at the beach.

Saturday 111008 Yoga and WOD

2011-10-07T20:39:00.000-07:00

Yoga Class with Kristin at 830am
Team WOD to follow at 1000am
Come to one or the other... do both, either way it will be a great start to your weekend

Hannah teaches running drills in Pepperdine PE ... they watch her in AWE!

Friday 111007 5k Run

2011-10-06T20:43:00.000-07:00

This coming week there will not be a new habit to add to the ever-growing list! Instead, we will redirect focus to those habits that have already been in effect. Each of you will be asked to reflect on these newly adopted habits... WODs/week, daily fish oil/multivitamin, amount of water intake/day, and 2 pieces of fruit daily. Reevaluate the certainly with which you CAN SUCCEED at creating a HABIT out of each of those tasks. Are you NOT 90% sure you can do what you said you would do (DWYSYWD)? If not, the idea is to develop habits... not setting up for failure. Continue on with fruit habit through Sunday- then let's get into gear and have a fully compliant week #5!

Rob getting in some weighted dips this past week.

Friday's WOD; class times at 7,9,10am and at 3,*5pm
Run a 5k for time... *5pm class will be: ROW a 5k for time.
For run- BRING A CHRONOMETER.
Post times to journals/chalkboard AND to the PR board!

Thursday 111006 OHS Jump and Drag

2011-10-05T21:16:00.000-07:00

Spartan Race training to begin this coming Sunday morning at 8:30am at the far end of Zuma Beach. All CrossFitters Malibu are welcome- regardless if you are competing in the Spartan Sprint on November 19th. Between now and race day, here is how we will prepare: continue with CrossFit WODs, maintain track on the Fall Fitness Fiesta habits, and if you like- attend the additional class on Sundays dedicated to Spartan-specific training. And you can never be sure what you are going to get... other than that it will be a fun and challenging morning with good people! Check the blog again on each Saturday night for more specific information. Hope to see many of you at Zuma on Sunday October 9th at 8:30am.

Luke preps for the slippery ramp at last year's Spartan Sprint.

Thursday's WOD; classes at 6 and 9am, 4 and 6pm. OnRamp Class at 5pm
Three rounds for time of:
60kg Overhead squat, 10 reps
50 Double-unders
Post time and scaling to journals.
then
2 Rounds, each for time of:
Body weight sled drag, 50 meters
Rest as needed between rounds

Wednesday 111005 Strength WOD

2011-10-04T20:17:00.000-07:00

A HUGE congratulations goes out to CFM member and Malibu High School student Carolyn Pushaw for her early acceptance into the United States Naval Academy! Carolyn is a top academic student at MHS, and has played Varsity Basketball and Track. She recently hit a PR on her deadlift of 100kg... and she hasn't even really had a driver's license all that long! Congrats to Carolyn and the Pushaw family- we are proud of you.

Congrats Carolyn!

Wednesday's WOD; classes at 7,9,10am and 5pm. Underground Strength Class at 6pm w/Ondrej.
Weighted Dips
3-2-2-2-1-1-1
then:
Front Squat 1-10-1-20-1-30 reps
For max load each set, this is not for time
Post loads for dips and squats to journals/chalkboards.

Tuesday 111004 "Barbara"

2011-10-03T18:53:00.000-07:00

Regularly learn and play new sports. Matt, Tracy, Mike, Kendra, Scott and over a hundred other CrossFitters from around SoCal met up in Newport Harbor last Saturday to compete in the WOD SUP- a CrossFit Sports Series event that combined Stand Up Paddling with CrossFit. The competition included 10 people per heat in the following WOD: Row 2,000m on a C2 rower, 50 kettlebell swings, 400m run, 800m SUP, and finished with 25 burpees in 1' of water. An event that took about 20 minutes- challenging in many ways- one that forced many non-paddlers to quickly integrate and develop new skills of balance, coordination and agility on the stand-up board.

This takes accuracy, coordination and intense concentration!

Tuesday's WOD: class times at 6,9am and 4,6pm Yoga at 7am New OnRamp begins 5pm
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post scaling and time per round to journals/chalkboards
Compare to: 101207, 100526, 100128, 091228

Monday 111003 Three Rounder

2011-10-02T20:23:00.000-07:00

Please report compliance for last weeks' habits! Thanks

Ready to start up with the new weekly Habit? I will eat 2 pieces of fruit daily. Interpret this as consuming nutrient filled, vitamin/mineral/fiber containing snacks at any point in the day. It's good for you and you may even use this as an opportunity to substitute fruit for whichever not-so-great-for-you food you tend to go to when you are hungry during the day (chips, candy, etc). Hopefully you are at least 90% sure you can do it!

Check out some of the great September performances!

Monday's WOD Class times today at 7,9,10am then 5,7pm- 6pm strength and Teen class at 3:45pm
Three rounds for time of:
50 pound dumbbell Waiter walk, 100 meters, Right arm
30 GHD Sit-ups
50 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions
Post time and loads to journal/chalkboard.

Friday 110930 Snatch on the Minute

2011-09-29T19:04:00.000-07:00

Congrats to our most recent OnRamp Grads! Cecily, AC, Rebecca, and Chris finished up a month long series yesterday, culminating with a retest of the WOD they did on Day 1: 200m run, 21-15-9 reps of Squats, PushUps, Ring Rows, 200m run. They improved from between 15 to 28% on this WOD and then finished up the class with more deadlift work. As they start attending group classes... welcome them, introduce yourself, and please be of assistance to them as they orient themselves.

Congrats to Cecily, AC, Rebecca and Chris

Friday's WODs: classes at 7,9,10am and 3,5pm
Snatch one rep on the minute for 15 minutes.
Post highest and lowest load to journals and chalkboards.

Thursday 110929 Fun Times

2011-09-28T20:36:00.000-07:00

How much fruit do you eat? How many different types of fruit are included in your daily/weekly fruit-eating repertoire? Do you like apples, bananas, pears, kiwi, papaya, pineapple, mangoes, grapefruit, grapes, oranges, tangerines, mandarins, plums, apricots, peaches, guava, watermelon, raspberries, blueberries, blackberries, pomegranates, strawberries, tomatoes, cherries, loquats, jujubes, dates, figs, persimmons, longan, passion fruit, avocados, dragon fruit, lychee, nectarines? Well, the next habit is about fruit. Can you commit to eating 2 pieces of fruit daily? Are you 90% sure of that? Think about it.

New in CrossFit Journal! CFM, Kendra and Hannah are featured!

Thursday's WOD; class times at 6,9am then at 4,6pm Final OnRamp class at 5pm

Weighted pull ups

1-1-1-1-1-1-1

Then

3 rounds for time of:

Run 400 meters

70/50 kg deadlift, 20 reps

20 push ups

70/50 kg deadlift, 10 reps

10 push ups

Post times and scaling to journals/chalkboards.