Workout of the Day
Western Wednesday = Squats
Do you even legs, Bro?
You can thank Natalie C for the Western (AKA "Country") Wednesday playlist that the coaches may or may not play while you get your leg pump on...
Lisa G is already thanking Natalie for the country music that keeps her heart rate down and her squat numbers up.
WOD for 03-09-16:
Back Squat:
1-3-1-5-1-3-1
Goal is to increase the load with each of the four singles, ending on the heaviest single (NOT a 1RM). An example of approximate percentages for this rep scheme could be (this will vary by athlete):
1x80% - 3x75% - 1x85% - 5x70% - 1x90% - 3x75% - 1x95%
(Compare to 09-18-15)
-then-
Weighted Plank Hold:
3x1:00
Rest 1:30 Between Sets
Jenny Takes Great Pictures of Cleans, Toes to Bar, and Double Unders
The amazingly talented Jenny has done it again by capturing so many of the incredible moments of Open 16.2 at Arena Ready (a full gallery can be found here). Thank you so much for all you do, Jenny!
WOD for 03-08-16:
Power Snatch + Hang Squat Snatch:
3-2-1-1-1
-then-
AMRAP 15 Minutes, With a Partner:
PARTNER A
400m Run
while
PARTNER B
10 Power Snatches @ 135/95 lbs
30 Wall Balls @ 20/14 lbs to 10/9 ft
Partner A runs 400m while Partner B completes AMRAP of the power snatch/wall ball couplet, then partners switch. Score this continuously, with one partner picking up exactly where the other left off (i.e. scored by the team's total rounds + reps completed of the couplet).
16.2: Monday Reminders
Another BIG thank you to Coaches Liz, Hillary, and Alyssa, and to "Head Judge" Chad for helping run the show on on 16.2 Saturday! Thanks also to Coach Esterina for judging so many heats, and to all the other athletes and coaches who stayed to cheer on friends and watch some fantastic performances!
A few reminders:
1) Your 16.2 score is due by 5pm (Pacific Time) on Monday. You must submit your score on the CrossFit Games website, as we cannot enter it for you (we can only validate it once it's been entered). DO IT NOW!
2) If you were not able to complete 16.2 during any of the Thursday through Sunday times (and you are officially entered in the Open) your last chance is on Monday during the added 1:00pm OR 2:30pm time slots (please sign-up for "The OPEN" classes on the schedule as you would for any other class, and expect to do the workout and also judge another athlete). Doing 16.2 during Monday's morning (6am, 7am), noon, or 4pm classes is not permitted. Thank you for your attention!
WOD for 03-07-16:
1 Power Clean + 2 Push Presses + 1 Push Jerk:
5 Sets of (1+2+1)
-then-
For Time:
21-15-9
Push Presses @ 115/75 lbs (no rack)
Kettlebell Swings @ 53/35 lbs
Box Jumps @ 24/20 in
16.2 Thoughts and Strategy
This is another awesome workout - please watch the standards video above and read the workout info here before coming in on Saturday to do the WOD during our Open Saturday Heats. Much like 16.1, it creates a wide variety of opportunities for success, PRs, and fun. As with last week, we'll try to spell out the categories of competitors, and hopefully give you some pointers for how to approach the workout and impress yourself.
For athletes at every level, be conscious of your grip - as we mention in class every time this movement (toes-to-bar) comes up. Accidentally letting go of the bar is no laughing matter. First and foremost, hang on to the bar and be conscious of whether your hands are slipping off. If they even might be, take a break, shake it out, and get back up there when you've recovered.
Category 1: Toes go Where?!?
If you're in this category, you're certain that your toes are not going to make their way to the bar no matter what you do to coerce them. If you're in this category, get yourself a scaled setup, and go for it! Find yourself in the categories below as your abilities relate on the scaled level, and strategize accordingly.
Category 2: Ok, I have t2b but 25 in four minutes?!?
If you're in this category, you're anticipating getting something less than 25 toes to bar in this workout, including perhaps getting your first ever (shout out to Amy D. for this awesome feat on Thursday night!). For this group, get a trusted coach or experienced athlete to hang out with you and offer useful tips for this four minute toes-to-bar AMRAP... and get those toes to touch the bar!
Category 3: Whoa, 50 Double Unders?
If you're in this group, be conscious of your pace on the toes-to-bar to ensure that you don't go out so hot that you're unnecessarily taxed for the double unders. Leave yourself as much time to get as many as you can, but within reason to keep your breathing relaxed. Once you get there, stay calm and relaxed, and plan to break the double unders up into manageable sets. If you can consistently do five or ten without missing, that's your number. If you can only do them alternating with singles, that's ok for today. Try not to focus on the accumulated number, or how far you have to go, just get your number, shake it out, and get it again.
Category 4: I made it to the cleans! But crap, they're so heavy!
If you're in this group, welcome to the meat of this workout. The cleans will feel heavy when you get there, so warm up to the bar you expect to hit in the workout, and possibly to the one after. If this is at or around your 1RM, you may need to take a quick break before you pick up the bar to make sure you can hold strong positions and make each attempt count. Pretty much everyone should do singles, unless the weight is light for you and you get to the bar with not enough time to spare. In that case, sprint, do touch-and-go reps if possible, and have faith that if you finish the cleans the toes to bar will feel better than you expect when you get back to them.
Category 5: How many rounds will I get?
In this category - think through the accumulated toes-to-bar reps associated with the round you intend to complete, and break the sets up as though you were doing that total number of reps for time to stave off failure. Heart rate management will become increasingly important as the reps and rounds increase, and strategizing will be necessary to maintain stamina for the toes-to-bar. The cleans will feel heavy, and will spike your heart rate, so singles will likely be a good call unless you're sprinting against the clock to finish the round.
If you're in categories 2-4, you may find yourself wishing for more of a "workout" when your four minutes are up. We want you to get a good workout too, but are conscious of everyone wanting an opportunity to attempt the 16.2 during a time convenient for them, so we've created the following suggestion. It may seem confusing, but we assure you, we think it's going to be great. The cap for all modified workouts will be 12 minutes in total - think of the modification as adding 8 minutes to the first round and proceeding as a normal AMRAP:
Category 2: When the clock hits four minutes, bank your score, and move on to double unders and proceed through the workout as Rx'ed - make it as far as you can within the next four minutes, and if you complete the cleans, scale the t2b when you get back to the bar, and also follow the scaling instructions for Categories 3 or 4 if needed.
Category 3: When the clock hits four minutes, bank your score, move on to cleans and proceed through the workout as Rx'ed. When you complete the cleans go back through the toes to bar, and if/when you complete the second round of t2b choose between 25 attempts or 50 singles with the jumprope. Go to the next bar weight if you can, otherwise, follow instructions for Category 4.
Category 4: In this category, if you're making progress on the cleans, once the clock hits 4 minutes, bank your score, and continue as a normal AMRAP through 12 minutes. You can keep working on the cleans, and then make your way back to the toes-to-bar and double unders. If you aren't making progress on the cleans, or if you feel they're too heavy to repeat for a second round, drop the weight and continue through the workout.
As with all of our Open Saturdays, please make sure to sign-up for class as you normally would, and then see a coach when you arrive at the gym to get yourself a heat time. The self-guided warm-up will be written on the board in AR North, and that entire side of the gym will be open for warm-up activities and stashing your stuff. Have fun and we'll see you for 16.2!
WOD for 03-05-16:
"Open 16.2"
Beginning on a 4-minute clock, complete as many reps as possible of:
25 Toes-to-Bars
50 Double Unders
15 Squat Cleans @ 135/85 lbs
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double Unders
13 Squat Cleans @ 185/115 lbs
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double Unders
11 Squat Cleans @ 225/145 lbs
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double Unders
9 Squat Cleans @ 275/175 lbs
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double Unders
7 Squat Cleans @ 315/205 lbs
Stop at 20 minutes.
Brian Documents 16.1 & 16.2 Is Upon Us
Congrats to Laura K. on her first ever ring muscle-up on Thursday! She did 4 total, and the gym erupted in cheers each time. This feat was six years in the making, so Laura is a great example of an athlete continuing to consistently do the work, putting the time in on the little details that eventually add up to hitting those big goals - GREAT WORK, Laura!
Brian C. once again captured the Open at Arena Ready by documenting 16.1 from last Saturday. Check out his amazing video below - thanks so much for your hard work and creativity, Brian!
Lastly, 16.2 is officially upon us, so if you're going to be completing the workout this weekend at Arena Ready (either during our Open Heats during all Saturday classes, or during Sunday Open Gym) then please start by reviewing the workout details here and watching the standards video below - thanks!
WOD for 03-04-16:
Turkish Get-up (Alternating):
1-1-1
(Compare to 12-04-15, 05-08-15, 09-12-14, and 04-28-14)
-then-
For Time:
200m Run
25 Shoulder-to-Overhead @ 95/65 lbs
400m Run
25 Sumo Deadlift High Pulls @ 96/65 lbs
600m Run
25 Wall Balls @ 20/14 lbs to 10/9 ft
400m Run
25 Lateral Bar Burpees
200m Run
Got Numbness?
Several of us, myself included on my second attempt, reported numb arms/hands/fingers/thumbs during and after 16.1. As a I was quite frustrated by this during the workout, and especially when it came back during my workout the next day, I asked my smart friend, Zach Greenwald of Strength Ratio, if there was anything I could do to make it go away faster.
Thankfully, he shared some advice in the video above, which he kindly said I could share with Arena Ready. I did the things he suggested, directed at reducing tingling in the thumb side of my hand and much of my left arm, and it seemed to be very effective as I felt no tingling or numbness during the workout tonight. I wanted to pass it on in case any of you are also feeling this residual effect of 16.1. He also shared the below video which could be helpful in reducing tingling on the pinky side of your hand.
To be clear, these videos are intended to be quick, easy fixes to a minor, easily resolved problem. As always, if you have a more serious problem, and/or these quick fixes don't work, we highly recommend you seek professional advice, and make sure you mention it to your Coach before class.
WOD for 03-03-16:
Skill Focus:
Kipping Muscle-up
-then-
"The Bonus Baseline"
For Time:
50 Calorie Row
40 AbMat Sit-ups
30 Kettlebell Swings @ 70/53 lbs
20 Kettlebell Goblet Squats @ 70/53 lbs
10 Muscle-ups
Jenny Captures 16.1 at Arena Ready
The amazingly talented Jenny has done it again by capturing so many of the incredible moments of Open 16.1 at Arena Ready (a full gallery can be found here). Thank you so much for all you do, Jenny!
WOD for 03-02-16:
Power Snatch:
3-3-3-3-3
Climbing
-then-
AMPAP (As Many POUNDS As Possible) 10 Minutes, With a Partner:
60 Calorie Row
60 Burpees Over The Rower
then in the remaining time...
Power Snatches for Max Total Poundage, pick load
Partners must share the same barbell and choose their loading for the workout (the loading cannot be changed once the workout starts). Partners may share the reps in whatever fashion they like, and reps do not have to be evenly split. Score is total poundage lifted by the team - e.g. if a team uses 95 lbs and completes 71 power snatch reps, their score would be 6,745 lbs (95 x 71 = 6,745).
Got Lunge Legs? Squat.
No, really.
You know, assuming you came in on Monday for the WOD, or at least tried to move around a little in the last couple of days. If you did neither then Sigfried and Roy (Angela's new kittens) have no sympathy for you, because every day is leg day when you're running from your feels.
WOD for 03-01-16:
Back Squat:
15 Minutes to Establish a Moderately Heavy Set of 5
-then-
5 Rounds, Start Every Four Minutes:
400m Run
5 Back Squats @ 85% of Top Set From Above
12 Box Jumps @ 24/20 in
Focus on being explosive on the box jumps immediately after the back squats, rather than cycling the box jump reps as fast as possible. Want to add intensity? Run faster.
(Compare to 12-07-15 and 05-06-15)
16.1: Thank You & Reminders
Wow, what a weekend of 16.1 awesomeness! We'll share some thoughts and highlights in the next couple of days, once all final heats have been completed, you all enter your scores (see reminders below), and we've had a moment to digest it all.
A HUGE thank you to Coaches Liz, Hillary, and Alyssa for running most of the show along with "Head Judge" Chad on Saturday! What could have potentially been a nightmare of logistics and chronically late-running heats ended up being a well-oiled machine, with most of our heats actually starting a bit ahead of schedule. It was amazing to watch such gutsy performances by our athletes without having to worry about the schedule/timeline of the competition day turning into a hot mess. Big thanks as well to the Friday night set-up/logistics crew including Coppertop, Flying Squirrel, Coach Cody, Coach Lindsay, and Coach Jon - they provided a ton of help in mapping things out, and deciding how the flow of events should occur. Without you folks we couldn't have run such a smooth weekend of heats of what could possibly be the most logistically demanding Open WOD in history (knock on wood).
A few reminders:
1) Your 16.1 score is due by 5pm (Pacific Time) on Monday. You must submit your score on the CrossFit Games website, as we cannot enter it for you (we can only validate it once it's been entered). DO IT NOW!
2) If you were not able to complete 16.1 during any of the Thursday through Sunday times (and you are officially entered in the Open) your last chance is on Monday during the added 1pm time slot. Doing 16.1 during Monday's morning (6am, 7am), noon, or 4pm classes is not permitted.
WOD for 02-29-16:
Hang Power Clean:
3-3-3-3-3
Climbing
-then-
4 Rounds for Time:
21 Air Squats
15 Handstand Push-ups
9 Hang Power Cleans @ 135/95 lbs
16.1 Strategy
There are a number of categories to consider:
1. "I can't safely attempt even 5' of walking lunges as prescribed." This group should confirm with a coach that you really can't/shouldn't make an attempt, just in case you have too little faith in yourself, and once/if confirmed you'll set up the scaled version of the workout. Otherwise, you're probably in group 2.
2. "Walking overhead lunges are impossible, but I think I can manage 5 feet/2 lunges." This would equate to a score of 1 rep, and would rank higher than all scaled efforts on the scoreboard. If you can manage 5' safely, do the workout as prescribed. If you can get 25' done safely (even if you have to break it up) do 25'. Then of course you can do 8 burpees (assuming you can safely jump), and you might be able to make it back another 25' safely. Then you face pull-ups, and may find yourself in category 3, 4 or 5. Prepare for pull-ups just in case, and also set up a modified station in case you reach the max Rx'ed score you'll be able to get for the day prior to the 20 minute cap.
3. "I can do the lunges and the burpees, but I'm still working on getting my chin over the bar for pull-ups." If you're in this group, it's not likely you can safely attempt chest-to-bar pull-ups quite yet. If you're in this camp, please allow me to suggest that you file pull-ups as an area for improvement for next year, and set up a modified station in addition to your Rx station.
4. "I can do the lunges and the burpees, but chest-to-bar pull-ups? I've never even done one of those, or if I have, I'm not sure I can do 8!" These people have kipping pull-ups and can probably get at least one C2B tomorrow, even if they haven't done one quite yet. These people have pull-ups on the radar, have been practicing, and are getting close. If you're in this camp, dig deep, file your hands, and get to work. Tomorrow will be a day to test yourself, and hopefully get more C2B pull-ups than you expected! Maybe you'll even find yourself in category 5!
Please note: in category 4, you may hit a threshold beyond which you probably shouldn't continue attempting - either you get too tired to hold on or to safely descend, your hands are ripping, or you're just over it. After this point, you'll switch to the modified version of the workout for the remainder of the 20 minutes - you'll need to have both prepared ahead of time just in case.
5. "I can get one round, but I'm not sure how long I'll be able to hold on." If you're in this group, carefully assess each movement, and how long you think one round would take you fresh. Add about 50% to that time, and plan to pace yourself roughly according to that time frame per round. (i.e. one round top speed would take you 2 minutes, so pace yourself at 3 minutes starting out). I believe the biggest mistake people will make in category 5 is to go out too hot, and feel less fit than you are because you hit redline too early. This is a 20 minute workout. It can't be won in the first five minutes, but it can easily be lost in the first 2.
6. "I'm going to crush this thing." If you're in this group, set a goal, divide 20 by your goal rounds, and pace yourself about 10 seconds per round faster for the first two rounds, then try to settle in and hold it from there. Know yourself, your strengths, and how much each of the movements affect your heart rate, and try to stay calm and focused for as long as possible. It will burn, but you can do it. Accept your fate, stay in the game, and make each rep count.
A few more notes:
A. Please don't ghost ride the bar (i.e. carelessly drop from overhead). We've tried to create stations for everyone to have enough space, but if you are "so tired" that you carelessly drop the bar, you will likely hit your friend or the wall. This is not inevitable. At 95/65 pounds, almost no matter how tired you are, this is a careless, thoughtless choice, and people will judge you for it. Please put the bar down like you care about your classmates and take pride in our gym. Holes in their shins or the wall are forever.
B. As a spectator, please cheer for you friends from a safe place. The front of both sides is a good option, and it's possible pockets of space will be available in the back as well. Please be cognizant of your surroundings.
C. The modified workout will be much the same as the official Open workout, but will be as follows:
20 min AMRAP (or if you're in category 2, 3 or 4 the time domain will be the remainder of 20 minutes after you move on to the modified version):
8 Overhead Walking Lunges With a 45/35 lbs Plate
8 Plate Burpees
8 Overhead Walking Lunges
8 Ring Rows or Jumping Pull-ups
The lunges and burpees will take place wherever you feel safe and out of the way of the Rx'ed and Scaled lanes. This will be somewhat dependent on each heat's configuration, so if you're unsure ask a coach to point you in the right direction.
Red level: 35/25, Grey level: 25/15,White level: 15/10 or no plate.
D. If you're planning to judge (thank you!) please review the workout and movement standards in advance.
E. Please remember that our coaches are athletes too, and may be prepping for their own competition. Sarah, Rob, Alyssa and Cody will be on hand and not competing on Saturday, so they are free to help at any time. Everyone else, including Hillary and Liz, is planning to compete at some point on Saturday (as far as we know), but will probably be too nice to act busy, so as the clock ticks later please leave them to their own mental games if you sense they might be starting to prep!
Good luck, have fun, and be safe! Open 16.1 starts now!
WOD for 02-27-16:
"Open 16.1"
AMRAP 20 Minutes:
25ft Overhead Walking Lunges @ 95/65 lbs
8 Bar Facing Burpees
25ft Overhead Walking Lunges
8 Chest-to-Bar Pull-ups
16.1: A Great Test of Fitness, and Sort of Like Tetris
So, when we suggested everyone sign up for the Open, we have to admit we weren't anticipating walking overhead barbell lunges over a 25' distance for 20 minutes. That said, this first workout (AKA "16.1") is going to be a great test of fitness, and we're still excited for everyone to participate. We do sort of wish the gym were about 5' wider, haha.
In the best configuration we've come up with so far, we can accommodate six athletes at a time in this workout, 3 on each side, and we should be able to start a new heat every 25-30 minutes. This means 12 people will be able to work out per hour, which means we'll be 6 athletes per hour shy of our usual 18 person per class Saturday capacity. Have no fear - we'll have 12 spots available in each of the 8am, 9am, 10am and 11am Saturday classes, and we're planning to add formal heats on one side of Open Gym and continuing at 11am on Sunday as well.
We're Open (ha, pun intended) to running heats on Saturday (12pm, 1pm) if needed, and to extending Open Gym on Sunday by an hour or two, but we need to be organized, or trust us when we say this will not be much fun for anyone.
Because of the logistics of this particular workout, and the space constraints it imposes for Saturday, for this week only (barring additional unforeseen circumstances in future weeks) we will also be running heats at 6pm on Friday and 1pm on Monday to try to create a few extra opportunities for people to compete. If you are on the wait list for any class you are welcome to show up anyway, but you may have to wait quite awhile for a spot in a heat, so please sign up early.
If you didn't show up tonight (Thursday), and are not available Friday evening, Saturday or Sunday basically all day, or Monday at 1pm, we won't be entirely sure why you signed up for the Open if you ask us for additional accommodation, so you may detect that in our expression. It doesn't hurt to ask, but please try to make the aforementioned times work, especially given the complexity of this particular workout.
Those of you who are not formally entered in the Open should likely expect to do walking lunges with a plate overhead instead of a barbell - it'll still be a good & challenging workout, but will take up much less space. For those of you who are entered, please make sure to watch the 16.1 standards video below and read the workout info so that you are familiar with the the movement standards and requirements - it will help immensely if everyone knows what they're generally doing ahead of time.
Thank you for your attention!
WOD for 02-26-16:
A) Against a 6-Minute Clock:
800m Run, then AMRAP of...
30 AbMat Sit-ups
40 Double Unders
-Rest 2 Minutes-
B) Against a 5-Minute Clock:
600m Run, then AMRAP of...
30 Push-ups
40 Double Unders
-Rest 2 Minutes-
C) Against a 4-Minute Clock:
400m Run, then AMRAP of...
30 Wall Balls @ 20/14 lbs to 10/9 ft
40 Double Unders
Open Logistics: When, What, How
The Open starts this Thursday, February 25th, and continues through Monday, March 28th. During these five weeks there are some notable items for our Arena Ready members:
Thursdays, 5pm - Live Open Workout Announcements
These will take place at 5 predetermined locations, and will feature top-level CF Games athletes going head-to-head against each other. We will live stream the announcements at Arena Ready for anyone who wants to share the excitement & anxiety with AR friends.
Thursdays, 7pm - Gladiator Test Run / Traveling Competitors Open Workout
This is a time intended for people who are approaching the Open as a competitive event to pre-test the workout. If you'd like to participate, but don't typically attend Gladiator classes, please speak with a coach prior to attending. Athletes who are officially entered in the Open but are traveling over the weekend (and cannot complete the workout on Saturday or Sunday) can potentially do the workout during this time period.
Saturdays, 8am, 9am, 10am, 11am - Open Workouts During Class
These classes will be of a slightly different format than our typical Saturday classes, and similar to what we've done for the past three years. Athletes will be asked to sign-up for a specific class time, and once at class, to sign-up on the board for a specific heat time. We'll provide a self-directed warm-up, you'll have a chance to complete the workout, and then have a chance to judge/count for a classmate. If you're interested in completing the Online Judges Course that would be much appreciated, but it is not required.
Sundays, 9am, 10am - Open Gym
Athletes who cannot complete the Open workout on Saturday with the rest of the gym may complete it on Sunday during Open Gym. We ask that you pre-arrange for a gym buddy to serve as your judge, and sign-up for class as usual to save your spot.
Mondays, 5pm - Open Workout Submission Deadline
All workouts must be completed, and all scores must be submitted by this time, no exceptions. We can't submit your scores for you, so please make sure you get them in by the deadline!
***Athletes who are entered in the Open but cannot complete the week's workout on Thursday (at 7pm), Saturday (at 8am, 9am, 10am, or 11am), or Sunday (at 9am or 10am) should contact Coaches Sarah & Rob to see if another date/time can be arranged. Doing the workout during another day/time is not allowed without clearing it with us first - this is intended for athlete safety, respect for the group classes, and maintenance of the integrity of judging & movement standards.
You can still register for The Open through the CrossFit Games website here (registration cost is $20):
When registering yourself please be sure to select Arena Ready CrossFit as BOTH your affiliate and your team, so that your profile appears on our team roster. There are a couple of you who have already signed-up and are currently registered under our affiliate but not under our team - so please double-check!
WOD for 02-25-16:
Strict Press:
3-2-1-1-1
-then-
For Time:
BUY-IN: 50 Calorie Row
21-15-9
KB Swings @ 53/35 lbs
Toes-to-Bar
BUY-OUT: 400m Run