Workout of the Day
Thursday "Light Deads"
Looks so simple, how bad could it be?
WOD For 07-27-17:
3 Rounds For Time:
20 Calorie Row
30 Box Jumps @ 24/20 in
20 Deadlifts @ 185/135 lbs
30 Walking Lunges
-then-
Tabata:
Hollow Rocks
Wednesday "Running Clock" WOD
Do more during your hour in the gym than most people do all week. Boom.
WOD For 07-26-17:
On a Running Clock...
A) From 0:00 - 12:00
Hang Power Clean:
12 Minutes To Establish a Heavy Double
B) From 15:00 - 27:00
AMRAP 12 Minutes:
15 Lateral Bar Burpees
12 Chest-to-Bar Pull-ups
9 Hang Power Cleans @ 155/110 lbs
C) From 30:00 - 36:00
Weighted Plank Hold:
3 x 0:45 (Rest 1:00 Between Efforts)
Add to last week 07-20-17 if possible
Tuesday "Heavy Day"
Enjoy!
WOD for 07-25-17:
Strict Press:
5-5-3-3-1-1-1
Use the rep scheme to build to a heavy single for today.
-then-
Front Squat:
1-3-1-5-1-7
The goal is three heavy singles, each followed by a “down set” of multiple (and ascending) repetitions. The athlete should build to their first single with 3-4 warm-up sets, and then once the first single is taken there should be no “in-between” or “test” sets during the SIX total work sets. Since this type of session requires the athlete to “go by feel” some will inevitably ask for advice on loading - here is a rough idea of what a typical progression might look like for someone who squats approximately 250 lbs as a 1RM (keeping in mind that athletes will vary!):
Empty Bar + Three to Four Warm-up Sets, then…
1 @ 225 lbs
3 @ 205 lbs
1 @ 235 lbs
5 @ 200 lbs
1 @ 240 lbs
7 @ 195 lbs
Keep your rest strict at approx 1:30 - 2:00 between sets. There is no “rule” about the singles going up or down in weight, and the same goes for the sets of 3, 5, and 7 (they can go slightly up, go slightly down, or stay the same) - it all depends on the individual athlete and how they feel today. Take what’s there today, come back tomorrow.
(Compare to 09-21-16)
Lisbeth Darsh's Words & AR Blog "Inside Voice"
I loved what Lisbeth Darsh wrote about recently when reflecting on Chester Bennington and her early experiences with CrossFit. I was never a big fan of Linkin Park but having started CrossFit in 2009 I can recall some of the same feelings she describes, as I remember gyms playing "Bleed It Out" like it was on repeat (this was before I could dictate the playlist during my own workouts):
"Bennington’s singing has always felt athletic, determined, wildly urgent."
That's exactly how it felt. I think for a good year or two in the early glory days of CrossFit -- 2008/2009 -- I played "Bleed It Out" every time we did "Fran" (and we did Fran waaaaay too many times back then).
But it was exhilarating. Here was this thing that people feared, this workout that combined things with an intensity that scared people, even those of us doing it. Who knew that such discontent lived in our souls and could bleed into those barbells and pull-up bars? But the glorious thing was not our admittance or expression of pain, but that we were willing to go somewhere not nice inside of ourselves and live through it ... and then use that knowledge to improve not just our fitness, but ourselves as human beings. And in our rising as individuals, many of us somehow managed to help everyone around us. I can only speak for myself, but what I learned in that pain made me in a new way and I think others made themselves anew as well.
To this day, just hearing that opening riff of "Bleed It Out" makes me a Pavlovian CrossFit dog of some sort, eager to grab a barbell, start those thrusters, and dive deep into the well of pain for few minutes, and then emerge on the other side, hacking and humbled and full of a hard-won knowledge that helps me to live another day.
R.I.P., Chester Bennington, your music influenced more people than you ever knew.
-Lisbeth Darsh
The AR blog will take a bit of a quieter tone over the next several days while Sarah and I are away in Colorado. Not to worry, the daily WOD will still be posted as usual so you can see what's in store for you at the gym - and our team of amazing coaches will be holding down the fort in style. Consider it as the blog using its "inside voice" for a little while ;-).
Hope you all had a great weekend!
WOD for 07-24-17:
2 Power Snatches + 1 Overhead Squat:
5 Sets of (2+1)
Climbing as technique allows
-then-
AMRAP 8 Minutes:
21 Wall Balls @ 20/14 lbs to 10/9 ft
12 Power Snatches @ 95/65 lbs
(Compare to 10-14-16)
Sweaty Saturday: The Summer of The Erg
Happy weekend, friends!
WOD for 07-22-17:
In Teams of THREE Athletes, AMRAP 22 Minutes:
Athletes A and B Complete The Chipper of:
50 Kettlebell Swings @ 70/53 lbs
50 Burpee Box Jump Overs @ 24/20 in
50 Chest-to-Bar Pull-ups
50 Burpee Box Jump Overs
50 Kettlebell Swings
-while-
Athlete C Completes:
25/20 Calorie Row
*One athlete MUST always be rowing, and MUST always switch after 25/20 calories. Reps for the chipper may be split in any fashion with only one person working at a time (does not have to be equally split).
*Every calorie on the rower equals one rep added to the team's score from the chipper. Score for the workout is sum of the chipper reps plus the total calories rowed.
Saturday Classes: Gap Times (and Adjusted Class Start Times)
Last Saturday's "gap times" (15 minutes between classes) seemed to work quite well, so we're continuing the schedule for this Saturday's classes as well (class start times will be 8:00am, 9:15am, 10:30am, and 11:45am for Gladiators).
The feedback has been all positive thus far, and the gap time seemed to help with ease of parking for our athletes, and for organizing the groups for our coaches. I think the next phase of experimentation with gap times will be coming in the next few weeks to the evening and/or morning weekday classes as well - so stay tuned, and as always please let us know if you have any questions or feedback regarding the topic.
Thanks!
WOD for 07-21-17:
3-3-3-3 @ 30X3
Climbing. If possible add to last week's 4s.
For an explanation of the tempo notation click the "Tempo Back Squat" link above to be directed to the appropriate blog post.
-then-
For Time:
21-15-9
Hang Squat Cleans @ 135/95 lbs
Handstand Push-ups
Welp, See You Later!
Summer feels like it's in full swing and we've had three energetic, well-attended days of training so far this week. It's been awesome to have so many folks in the gym getting after it with full force, and the place has been hoppin' for sure. So it begs the question... after reading what's below, shall we plan on seeing you on Friday?
Remember that showing up on the days you wish you could skip (assuming your body feels OK) is exactly how you get better. Plus, look at how much fun Coach Lisa is having in this picture...
WOD for 07-20-17:
Row Technique:
Skills & Drills
-then-
Row Intervals:
5 x 500m
Start every 5 minutes.
Each interval is for time.
Note your delta between the fastest and slowest intervals.
-then-
Weighted Plank Hold:
3 x 0:45 (Rest 1:00 Between Efforts)
Add to last week 07-10-17 if possible.
A Chipper-Style AMRAP & The Fight For The 12-Pound Ball
This one's going to feel a little "Open-like" for many of us. Enjoy your mid-week mash-up of fitness!
WOD for 07-19-17:
"Angela's AMRAP: Fight Over The 12-Pound Ball"
AMRAP 15 Minutes:
5 Ring Muscle-ups
10 Deadlifts @ 255/175 lbs
20 Toes-to-Bar
40 Wall Balls @ 20/14 lbs to 10/9 ft
80 Double Unders
Oh The Joys of Gym Mysteries
Unlike the GREAT ARENA READY HOLIDAY MYSTERY OF 2016 I think this gym caper has been solved rather quickly. Well played, devoted morning athlete... well played indeed.
WOD for 07-18-17:
3-Position Power Snatch (high hang, knees, floor):
5 Sets of (1+1+1)
Climbing as technique allows
-then-
With a Partner For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatches @ 95/65 lbs
Box Jumps @ 24/20 in
Only one athlete working at a time. Partner A completes one full round of the couplet (e.g. 10 hang power snatches & 10 box jumps), partners tag hands, then Partner B completes one full round of the couplet (e.g. 10 hang power snatches & 10 box jumps).
Federer: The GOAT?
This past weekend Roger Federer won his 8th Wimbledon title, which was also his 19th career Grand Slam tournament win. He did this at the (over?) ripe age of 35. It's quite simply an amazing accomplishment near the end of an incredible athletic career - one that must be considered among the best bodies of achievement in any major sport.
As a former tennis player I sometimes get asked questions about the game and about current-era players - and it's always fun to chat about a world that I was once so immersed in for much of my life. Tennis, like many other sports (particularly individual ones), often has constant discussion and debate surrounding who is the best player ever... or as it's sometimes put the "GOAT" (greatest of all time). As someone who doesn't necessarily consider himself a Roger Federer fan per se, I have a hard time denying that he's the best ever. He's just that good, and has been so for such a long time. In fact, earlier this year when he won the Australian Open I made the following post on my Facebook wall:
When someone tells me that Roger Federer is not the greatest tennis player of all time, I ask who they think is. The only acceptable answers are:
Serena Williams
Martina Navratilova
Steffi Graf
If they say Jimmy Connors I vow to never speak to them again.
I still stand by that statement, and with this latest Wimbledon win I think maybe a few others who may have been on the fence now agree with me. Anyone out there disagree? Happy to banter about it with anyone who's interested, but don't even start with that Rod Laver talk, LOL...
WOD for 07-17-17:
Alternating EMOM For 4 Rounds (12 Total Minutes):
Minute 1: 3 Clusters, climbing in load
Minute 2: 3 Chest-to-Bar Pull-ups / 6 Push-ups / 9 Air Squats
Minute 3: 12/9 Calorie Row, climbing in pace
-then-
Against a 12-Minute Clock For MAX REPS:
32/24 Calorie Row
8 Rounds of "Chest-to-Bar Cindy"
MAX REPS Clusters @ 115/80 lbs
ONE round of "Chest-to-Bar Cindy" is:
5 Chest-to-Bar Pull-ups
10 Push-ups
15 Air Squats
Exciting Updates Coming to Your Beyond The Whiteboard App!
Photo courtesy of Beyond The Whiteboard
Your Beyond The Whiteboard app has some new features and a new and improved look on it's way! Check out the video below from the good folks at BTWB, and a quick blurb from them on some of the new interface features...
Design
One of our main goals was to make everything easier to find. To do this we created a card layout to balance aesthetics and usability. When you login to the app you scan scroll through status cards that give you a birds-eye view of a feature. For example, the first status cards in the image below is the “Calendar” card. The status card lets you know that you have a few workouts today. Simply tap on that card to get more detailed information about your WODs. . The same goes for Fitness Level, Training Days, Weaknesses, Modality Analysis, Weigh Ins, Lifestyle, Lifting, Leaderboards, Groups and more. This way we can add more features without hurting usability. Everything will always be one tap away.
Calendar Feature
The new btwb app, being released in the next two weeks, has an awesome calendar feature. Your calendar is where all your WODs that are assigned to you are displayed. From the home screen, the top left number on the Calendar card is your total number of WODs for the current day on all your programming Tracks you follow. To the right is the amount of WODs for each individual track that you're following. When you tap the card you'll see more info on the WODs and easily be able to view WODs, view results from previous days and more. Check out the quick demo video:
Are you a member at Arena Ready and don't know what BTWB is? Well then you're making me cry inside and letting me know that you never read your AR new member welcome email - but I'll get over it eventually and direct you to this blog post and this blog post which outlines some of BTWB's value to the athlete (that's you, friend).
Are you a member at Arena Ready and know what BTWB is but don't use it? Well then I'm crying inside for that also - but I mostly feel sorry for you because you probably have no idea what the hell your fitness is doing from an objective standpoint, since you don't accurately measure or record anything. So read this blog post and get on it!
Beyond The Whiteboard is free to our members, and if you don't have your original invite (check your email and it's spam filter) then let me/Sarah know and we can re-invite you to the BTWB Arena Ready track.
Happy weekend, folks!
WOD for 07-15-17:
"Rob's Aerobic Team DT"
In Teams of THREE ATHLETES, For Time:
BUY-IN:
2000m Row (split anyhow)
while completing
100 Bar-Facing Burpees (split anyhow, only one athlete working at a time)
-then-
12 Rounds of (split anyhow, only one athlete working at a time):
12 Deadlifts @ 155/105 lbs
9 Hang Power Cleans
6 Push Jerks
To complete the "buy-in" one athlete rows while the other two athletes perform bar-facing burpees (with only one working at a time), and athletes may switch whenever they like. The barbell movements cannot start until both the row and bar-facing burpees are completed. Reps for all of the movements may be split anyhow (with only one athlete working at a time), and do not have to be shared equally.
SF City Football Club: Season Finale This Saturday
For those who are not aware, Paddy (who our regular 4pm-ers know quite well) is the head coach of the SF City Football Club (that's soccer, folks). The team's season finale is this Saturday, July 15th at 1:00pm at Negoesco Field (on the campus of USF).
Paddy has graciously set-up an "Arena Ready Guest List" so that all AR members can attend this Saturday's game (match? duel?) for FREE. He wanted us to let you all know that families/kids are welcome and that they have some food and drink options on site for snacking while spectating.
To check out more about the SF City Football Club click here to view their website. Feel free to direct any questions to Paddy if you see him at the gym, or to me (and I'll do my best to answer them if I'm able).
Thank you, Paddy, and best of luck this Saturday!
WOD for 07-14-17:
4-4-4-4 @ 30X3
Climbing. If possible add to last week's 6s.
For an explanation of the tempo notation click the "Tempo Back Squat" link above to be directed to the appropriate blog post.
-then-
For Time:
40 Wall Balls @ 20/14 lbs to 10/9 ft
8 Ring Muscle-ups
30 Wall Balls
6 Ring Muscle-ups
20 Wall Balls
4 Ring Muscle-ups