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Friday 130315 Post 13.2 Friday FUN
This blog post was written during the HEAT of the Thursday Evening CF Games Open session. Sending good energy, strength, and focus for fast transitions times between your presses, deadlifts and box...
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Monday 130318 5 Rounder Each for Time
Back at the top of the week once again- in this third week of the CrossFit Games. You are likely (and hopefully) getting into the rhythm of this 5 week cycle of programming and for all you WLCers- you...
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Tuesday 130319 Chipper
After entering my (low) WLC score for Sunday I happened to read thru a few CFM "players'" comments regarding the challenge. This 2 week period, the lifestyle challenge is to practice 10 minutes of...
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Wednesday 130320 Barbell Complex Plus
Wednesday preparation day. Here we have another barbell complex- but unlike Monday this is NOT intended to be pushed through with max effort. Rather- the intention is to get the body moving through...
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Thursday 130321 CFGames WOD 13.3
Well, for all of us who did the Open last year- we have a surefire way to measure our fitness ove rthe past 12 months, as WOD 13.3 is the same as 12.4. One reason why CF is such a great program is...
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Friday 130322 Recovery/Preparation WOD
For time or not for time? That is the question. If you did 13.3 yesterday- then the obvious answer is, "Not for time." Take it easy on yourself, work out the quad soreness of "Karen." Then come...
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Monday 130325 Back on Track
Ease up. Give yourself a break. Back off. Cut yourself some slack. Lighten up. Stop being so hard on yourself. Don't be so self-critical. No more negativity. Really... seriously!We are over...
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Tuesday 130326 5 Rounds and Some Rowing
A change of pace today. Over the last 4 weeks we have gone "light and fast" with a 20+ minute WOD on Tuesdays. Today we mix it up a little so that the Tuesday crew can throw around some heavy...
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Wednesday 130327 Partner WOD
Roughly 15 minutes of movement for each partner today. Obviously a big variety of activities- to get the blood flowing and allow for a good post-WOD stretch session. Arrive on time as we will get...
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Thursday 130328 Open WOD 13.4
Do you remember the strength set we did on Monday? Well, here we go- clean and press (jerk, split jerk) and toes to bar are on the menu again. And in the same time domain and structure as the Fran...
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Friday 130329 Recovery/Prep WOD
Whether you have already done 13.4 OR you are anticipating it for Saturday morning OR you are hitting this workout on its own... this WOD will work for you; as long as you are mindful and aware of what...
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Saturday Sessions
It's all about getting the balance right.Saturday Sessions8:30am CFM Games Open WOD- final chance to do 13.410am Team Class
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Monday 130401 Thrusters and pull ups
April is Mobility Month at CrossFit Malibu. The training that we do is primarily intended to make us healthier, fitter and generally more prepared to work, play and BE- Not to make us win or lose at...
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Tuesday 130402 Three Rounder
There were many personal records set this month... many of which did not make the PR board for March. Lots of those were set on WOD 13.4 as many people set new marks on the clean and jerk. It is also...
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Wednesday 130403 Movement Prep Day
This is our final "Day Before the Open" prep session. Earlier in the week we worked through the other 2 movements that will likely come up (Thrusters and Chest 2 Bar pull ups) in 13.5... and today...
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Thursday 130404 CFGames Open WOD 13.5
So are you wondering whether or not you will make it into the second 4 minute wave? Make this easy on yourself... just go out as hard as you can as if you were doing Fran with the new 15-15-15 rep...
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Friday 130405 Four Rounder
Another exciting Thursday of Open WODs with about 28 athletes posting scores. That does mean that we will have a busy Saturday morning 8:30am session. It also sounds like quite a few of you will be...
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Monday 100408 The Open is Over
Congrats everyone, the 2013 CrossFit Open is in the past! Our team did great! Thanks Ollie for keeping everything running smoothly on Thursdays all day and on Saturday mornings. Even though it...
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Tuesday 130409 Pressing Strength
Today we move back into the mode of single modality (sort of) strength training. After a bodyweight warm up, move into overhead presses of 3, maybe 4, varieties: The Press- upper body only with solid...
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Wednesday 130410 Regionals 2011 WOD
Here is a test from a few years back... This WOD will test brute strength with a very heavy deadlift (see scaling info below) and power extended over time with lots of high box jumps. We will begin...
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Thursday 130411 WLC Post Test WOD
We begin each session today with the pink tape measure and bodyfat measurement. Try and show up for class a few minutes early so that those measurements can get taken BEFORE you warm up. After you get...
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Friday 130412 Nasty Girls
Here is a FUN one we haven't done in a LONG time. A CrossFit classic that became well know for THIS video featuring some of the "original girls" from CrossFit HQ is Santa Cruz- Nicole, Annie and Eva....
View ArticleSaturday Events
Hope to see you all participate on Saturday in one or all of the things going on!7am Trail Run/WOD, Bluffs Park parking lot (you will have plenty of time to get to yoga!830am Yoga class with...
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Monday 130415 Time to Pay the Man
A fun Saturday started with a Bluffs trail run- including 3 x half mile repeats of hills and trails, the Yoga session was back on track at the 8:30am time slot and the 10am Team class did a partner...
View ArticleNew Site
We are proud to announce the creation of a new website. In a moment you will be redirected to CrossFitMalibu.com Please take some time to update your bookmarks. Thanks!
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