Workout of the Day
"Post Open" Get Together This Saturday
Reminder to all Arena Ready members to come join us on Saturday evening for our annual "Post Open Get Together." We'd love to see your face, along with any family and/or friends you want to torture by bringing them into social interaction where everyone talks about exercise, so please come by and hang out (whether or not you did this Open this year)!
For exact location and time check the thread on the private Arena Ready Facebook group here, or chat us up in the gym on Friday or Saturday so we can fill you in on specifics. We look forward to seeing you all there!
WOD for 04-01-16:
"The Deluxe 15.5/16.5 Remix"
For Time:
BUY-IN: 1600m Walking Lunges
50-40-30-20-10
Calorie Row
Thrusters @ 135/95 lbs
Bar Facing Burpees
BUY-OUT: 1600m Run
What We Measure, We Improve
James Clear - entrepreneur, weightlifter, and travel photographer - once wrote a blog post on the value of measuring important areas of our life. It's a quick read and an important message that resonates with those of us who follow CrossFit as an observable, repeatable, and measurable training & fitness program. The concept can extend beyond your training, and into other areas of your life which you deem important.
The blog post is published here, and is included below in its entirety:
Imagine this…
Someone walks into the gym, warms up, does a little bit of this exercise, does a little bit of that exercise, bounces around to a few machines, maybe hops on the treadmill, finishes their workout, and leaves the gym.
This isn’t a critique of their workout. In fact, it’s quite possible that they got a nice workout in. So, what is notable about this situation?
They didn’t measure anything. They didn’t track their workout. They didn’t count reps or weight or time or speed or any other metric. And so, they have no basis for knowing if they are making progress or not. Not tracking your progress is one of the six major mistakes I see people make in the gym.
But here’s the thing: We all have areas of life that we say are important to us, but that we aren’t measuring.
What We Measure, We Improve
Count something. Regardless of what one ultimately does in medicine—or outside of medicine, for that matter—one should be a scientist in this world. In the simplest terms, this means one should count something. … It doesn’t really matter what you count. You don’t need a research grant. The only requirement is that what you count should be interesting to you.
—Atul Gawande, Better: A Surgeon’s Notes on Performance
The things we measure are the things we improve. It is only through numbers and clear tracking that we have any idea if we are getting better or worse.
- When I measured how many pushups I did, I got stronger.
- When I tracked my reading habit of 20 pages per day, I read more books.
- When I recorded my values, I began living with more integrity.
Our lives are shaped by how we choose to spend our time and energy each day. Measuring can help us spend that time in better ways, more consistently.
It’s Not About the Result, It’s About Awareness
The trick is to realize that counting, measuring, and tracking is not about the result. It’s about the system, not the goal.
Measure from a place of curiosity. Measure to discover, to find out, to understand.
Measure from a place of self-awareness. Measure to get to know yourself better.
Measure to see if you are showing up. Measure to see if you’re actually spending time on the things that are important to you.
You Can’t Measure Everything
Critics will be quick to point out that you can’t measure everything. This is true.
- Love is important, but how do you measure it?
- Morality is important, but can it be quantified accurately?
- Finding meaning in our lives is essential, but how do you calculate it?
Furthermore, there are some things in life that don’t need to be measured. Some people just love working out for the sake of working out. Measuring every repetition might reduce the satisfaction and make it seem more like a job. There is nothing wrong with that. (As always, take the main idea and use it in a way that is best for you.)
Measurement won’t solve everything. It is not an ultimate answer to life. However, it is a way to track something critical: are you showing up in the areas that you say are important to you?
The Idea in Practice
But even for things that can’t be quantified, measuring can be helpful. And it doesn’t have to be complicated or time-consuming.
You can’t measure love, but you can track different ways that you are showing up with love in your life:
- Send a digital love note to your partner each day (text, email, voicemail, tweet, etc.) and use the Seinfeld Strategy to keep track of your streak.
- Schedule one “Surprise Appreciation” each week where you write to a friend and thank them for something unexpected.
You can’t measure morality, but you can track if you’re thinking about it:
- Write down three values that are dear to you each morning.
- Keep a decision journal to track which decisions you make and whether or not they align with your ethics.
The things we measure are the things we improve. What are you measuring in your life?
-James Clear
"It's Not About The Result, It's About Awareness."
I love that part.
Well over half of our gym's community signed-up for the 2016 Open, a percentage much higher than any other CrossFit gym I know of... and it wasn't the first year that happened either. So I know we are a group of individuals who value, among other things, the process of measuring our progress. The beauty of the awareness that comes with measuring is the discovery of what you're capable of with consistent effort applied over long periods of time.
I, of course, would be remiss if I didn't take this opportunity to encourage every one of you Arena Ready members to PLEASE USE Beyond The Whiteboard to record your progress. We pay for it so you don't have to. Don't know what Beyond The Whiteboard is? Well then read this old post and then email/message us so we can add you to our group.
No, the BTWB system isn't perfect and it's app can sometimes be a bit difficult with some of our more creative workouts, but it is a powerful tool when used consistently (you can even see where you stand in popular workouts against the tens of thousands of other users in the world... even if privately to yourself after making your privacy settings as such). Make it a habit - get on it, and when 16.5 (AKA 14.5) pops up again you'll be able to see how much you've improved, and how far you can still progress.
WOD for 03-31-16:
"Oh Hell No, Helen"
4 Rounds For Time:
400m Run
15 Chest-to-Bar Pull-ups
15 Hand Release Push-ups
15 Kettlebell Swings @ 70/53 lbs
2016 Open: Some Closing Thoughts
The 2016 Open has come to a close, and we want to thank all those who participated as competitors, judges, cheerleaders, and supportive partners for making it another great year. Thank you to Jenny and Brian for the awesome documentation, and to the Arena Ready coaches for keeping everything running smoothly each week. Thanks also to Super Judge Chad, and everyone else who volunteered their time to validate each of the competitive performances.
As always, the close of the Open brings a lot of opportunity to reflect on the year, and evaluate things we did that were awesome, and also some of the things we could have done, wish we had done, or didn't do quite as well as we thought we did.
First off, every year the Open reminds me of when Rob and I decided to open Arena Ready following the 2012 Regionals. We wanted to create a place where we could develop and share our passion for people, and our accumulated knowledge about sports and fitness with other like-minded people. Four years later, we couldn't be more thankful that Arena Ready is a reality, and filled with all of you. Watching each of you develop as athletes and competitors, especially putting yourselves out there in the Open over these past five weeks, has been a great source of joy for us, and as always, thank you so much.
Second, there were tons of awesome competitive moments this year during the Open, and we'll post about this more once the scoreboard has settled and we can see how everyone ended up. In short, we were so proud to see so many first-time Rx'ed scores, so many first bar muscle ups, toes to bar, and chest to bar. So many of you learned that you can move heavy weight more times and faster than you thought, and you looked great lifting it! We were stoked to see you succeed.
Next, as most of you know, this year was personally very challenging for me, especially in the last few months. I want to thank you for being patient with me as I was sometimes overwhelmed, stressed out, and distant. Thank you for giving me so many things to be proud of you for, and for offering me grace in some of the moments I didn't really deserve it. I've never been through anything this difficult, and it's been really nice to be part of our community and to benefit from your support. I may not always act like I notice, but I'm very grateful.
Finally, there are likely some of you who, like me, will reflect on this year and wish you had trained a little harder, tackled a few more weaknesses, been a little more consistent, and generally arrived at the Open a little fitter. While it's easy to look back on the year and second guess yourself, it's far more productive to look at the year ahead and evaluate whether you want to make any changes now to drive a different outcome in a year. If you're happy with how you spend your days, and your priorities are aligned, be proud of the choices you make, and try to brush off the fact that you finished a bit below where you would have liked. If, on the other hand, you're actually motivated to make some changes and be in a better place next year, speak with a coach about what you need to do to improve at a faster rate.
Again, thank you for participating in the Open, and thank you for being a part of Arena Ready. We hope this has been a good experience for you, and that you'll also enjoy getting back to our regularly scheduled programming.
Please plan to join us for an End-of-the-Open Party on Saturday evening, April 2. We'll announce the time and location on the private Facebook group and in class - we hope to see you there!
WOD for 03-30-16:
Alternating EMOM for 7 Rounds (21 Minutes):
MIN 1: 2 Front Squats (across)
MIN 2: 15/12 Calorie Row
MIN 3: 30 Double Unders
Jenny Captures 16.5
She does it once again, capturing all of the amazing moments of 16.5 this past Saturday at Arena Ready - the emotion, the effort, the pain faces, the cheering and smiles, the aftermath, the community. Click here to view her incredible gallery - thank you SO MUCH Jenny, you are a rock star!
WOD for 03-29-16:
Hang Snatch:
12 minutes to build up to your "opening weight" for Part B below...
-then-
"Rob's 16.6 Leftovers"
ON A RUNNING CLOCK...
A) From 0:00 - 8:00, AMRAP 8 Minutes:
10 Overhead Squats @ 95/65 lbs
10 Box Jumps @ 24/20 in
B) From 8:00 - 16:00, 8 Minutes For Max Load:
Hang Snatch 1 RM (power or squat allowed)
16.5 Monday Reminders
Here it is, the FINAL blog post of this sort until this time next year!
A couple of 16.5 reminders for our Open Athletes:
1) Your 16.5 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 16.5 during any of the Thursday, Saturday, or Sunday times (and you are officially entered in the Open) your last chance is on Monday during the added 1:00pm time slot (please sign-up for "The OPEN" class on the schedule as you would for any other class, and expect to do the workout and also judge another athlete). Performing 16.5 during Monday's morning (6am, 7am), noon, or 4pm classes is not permitted. Thank you for your attention!
WOD for 03-28-16:
Deadlift:
3-3-3-3-3
Climbing
Superset:
3-5 Strict Toes-to-Bar
-then-
"Sugar Momma"
For Time:
200m Run
15 Deadlifts @ 275/195 lbs
15 Strict Handstand Push-ups
200m Run
12 Deadlifts
12 Strict Handstand Push-ups
200m Run
9 Deadlifts
9 Strict Handstand Push-ups
16.5 Thoughts & Strategy
It's the final week of the 2016 Open at Arena Ready, and our final Saturday Open WOD brings us thrusters and bar facing burpees! It’s a re-test of Open workout 14.5, and those of you who did the Open in 2014 likely remember it well.
Like we say every week - whether you're signed-up for the Open and will be competing on Saturday, or you're just doing the workouts for fun & fitness - and to be a part of the Saturday energy at AR -please watch the 16.5 standards video (I have re-posted it above) and read the workout details here on the CrossFit Games website.
Now, some logistics and then a little strategy.
First, logistics:
Heats Stations
For some this will be the longest Open workout of 2016, as there is no official time cap. For those who are not officially entered in the Open, we will enforce a 20-minute time cap. Additionally, if you are entered in the Open (whether doing the workout Rx or scaled) but your performance and movement deteriorates to the point of unsafe levels WE WILL CUT YOU OFF.
Due to the task priority (versus time priority) nature of this workout, we will run on-going stations instead of group heats. Each station will have a stopwatch to keep the official time for that individual station. We will run stations of the workout during all Saturday morning classes. If you haven't signed-up for a class please do so now, and expect to do the workout and judge one station/athlete within that hour. Plan on showing up 10-15 minutes early for class so you can get yourself mobilized and primed, and so that you can sign-up on the running station list on the whiteboard.
We have official scorecards printed and clipboards ready for the judges. We will re-brief you on all the standards, and will have certified CrossFit judges acting as roving judges during the workout, keeping the stations moving.
You Stash of Stuff & Warm-up Prep
Per our SOP we'll stage AR North with warm-up rowers, PVC, foam rollers, lacrosse balls, etc. so you can all throw your stuff in there (to keep the AR South gym floor open for athletes and judges) and start getting your mind right and your body ready with a thorough warm-up. We'll detail a suggested, self-directed warm-up on the board in AR North, and you're welcome to follow that or do your own warm-up to get yourself ready to go.
Second, some thoughts on strategy:
There's not a lot to it this week, folks. Some sources have over-complicated the strategy element of this workout to the point where I think they're just making up rhetoric in an effort to sound smart. Chances are you've done these two movements hundreds of times before... so assuming you already prioritize movement over all else as your default mode of operation, let's talk about some items that may help you maximize efficiency:
1) Shocker..... pacing is key.
Smooth and steady is fast. Smooth and steady is fast. Smooth and steady is fast. Trying to go out hot is a recipe for disaster. Some of you saw two Games Champions and a (likely) future Champ do the workout live on Thursday evening, and at no point did any of them look like they were sprinting. So pace it nice and easy early on, and just don't stop moving.
Breaking up the thrusters into sets is a matter of specific athlete ability. There are a few of you that shouldn't put the bar down at all, some of you that will benefit from big sets (think 2, or maybe 3 sets in the rounds of 21, 18, and 15), and many who will need to split it up into smaller sets early and often. You need to know yourself as an athlete and do what it takes to keep the engine under the redline.
Regardless of your strategy on thruster sets, the strategy on burpees is pretty basic... don't stop moving. Pick a sustainable pace and keep your body in constant motion. You will NEVER fail a burpee rep, you will ALWAYS be able to get back up. Just keep getting back down on the ground, and keep moving and breathing. It's like running - one foot in front of the other, constant movement, slow down or speed up if you need to, but don't ever stop. It's always harder to re-start once you stop. The vast majority of the time spent on this workout is on the burpees - it's not even close, and for most it’s two-thirds of the total workout time or more. So while the thrusters look like the sexy movement, and will draw a lot of attention by many on how to approach the workout, the real key to a good performance is your constant movement on the burpees.
Don't waste any reps by skipping over the bar, separating the feet, and getting no-repped. Make sure to jump off of, and land on, two feet. Step-up to the bar before jumping if you need to, just don't waste any reps. Also, make sure to clear the bar with your feet and your face.
2) Warm-up all the movements but don't go crazy.
You want to get some aerobic work in so the workout is not a shock to the body, but no need to do the workout before doing the workout. Get the heart rate up, get a little sweat going if that works for you, and then let it come down a bit before you start. Beyond that, and some focused mobility and movement prep, you don't need much else. This is not the time to make up for lost technique work, lest you end up doing half of the workout before you even start the workout.
Speaking of mobility and dynamic movement prep...
3) Hips, Shoulder Girdle, Wrists, and Upper Pecs.
Get these guys ready. You know what your body needs to get blood the pumping and your tissues unglued. We will write some suggested mobility and movement prep items on the warm-up board, but feel free to do the ones you like to make sure you're good to go. Your hips (and ankles too) need to be ready for the bottom position of the thruster, and your shoulders need to be ready for all the pushing you'll be doing, both off of the floor and over your head.
4) If you need help at the bottom of the squat position put the weightlifting shoes on.
This is assuming they're not an older pair that weigh as much as a brick. They will help you sit into the bottom with a more upright torso, which will save you from smoking your quads, low back, and shoulders. A relatively modern pair is not likely to hinder the jump over the bar. Use knee sleeves if you have them and you're used to them. They can support your knees in the thrusters, and provide a bit of padding on the burpees.
5) Embrace the suck.
This is supposed to be hard. That's exactly why you do it. If it were easy it wouldn't be worth doing. So when the suck factor sets in try to remember that this is exactly where you want to be... exactly where you knew you would be. Embrace it. Get comfortable with uncomfortable. This is what makes you better. This is why you're here.
WOD for 03-26-16:
"Open 16.5" (AKA "Open 14.5")
For Time:
21-18-15-12-9-6-3
Thrusters @ 95/65 lbs
Bar Facing Burpees
(Compare to 01-29-15 and 03-29-14)
16.5 Is Upon Us
Open workout 16.5 is officially upon us... and oh boy, what a (repeat) treat! This workout was also known as "14.5" and those of you who did the Open in 2014 remember it well I'm sure. You're about to get an opportunity to see exactly how much better you've become over those two years (well, at least for this very specific test of fitness), so giddy up! We're looking forward to another awesome "Open Saturday" at Arena Ready to close out the 2016 Open.
If you're planning on completing the workout during Saturday classes please make sure to read the workout info here and watch the standards video below so that you're familiar with the details of the WOD. Thanks folks!
WOD for 03-25-16:
Weighted Strict Pull-up:
3-2-1-1-1
(Compare to 10-22-15, 03-27-15, and 11-14-14)
-then-
"Partner Boat Race"
3 Rounds for Total Time*:
PARTNER A
500m Row
400m Run
then
PARTNER B
500m Row
400m Run
*One partner working at a time (one works while the other rests). One athlete must complete their entire round (500m Row + 400m Run) BEFORE the other athlete can begin his/her round. BOTH partners complete 3 total rounds of 500m Row + 400m Run each.
Arena Ready Blog Sent To Your Email!
Thanks to Kathryn for the following instructions on how to get the Arena Ready blog posts automatically emailed to you! Get on it so you don't miss the daily WOD and/or gym news that you've been missing:
Today someone mentioned not reading the blog. Gasp! For those of you that don't read it because it's hard to remember to go to a website, you can have it emailed to you automatically!
The blog software puts out a computer-readable feed, called RSS, and you can subscribe to that feed using different apps or services. I use IFTTT ("If this, then that") to link it up to my email. The RSS feed URL is: http://www.arenaready.com/blog?format=RSS
I published the "recipe" so if you sign up for IFTTT you can just add this recipe with your own email address: https://ifttt.com/recipes/400363-arena-ready-blog-to-email
If you missed this message from Kathryn then perhaps you're not in the Arena Ready private Facebook group (which we also use for communication... and some good old fashioned fun) - if that's the case then make sure to send a request to be added!
What's 16.5 gonna be? We'll find out what the FINAL WOD of the 2016 Open brings us at 5pm on Thursday, along with the rest of the CrossFit world. The live head-to-head battle immediately after the announcement of 16.5 features the reigning CrossFit Games Champion, Ben Smith, the four-time individual champ, Rich Froning, and the 2nd place finisher the last two years, Mat Fraser... so it should be awesome battle to watch. Join us at Arena Ready for the live stream, and as with previous weeks, if you're not able to make it in on Saturday for the Open you're first shot at completing the workout will be on Thursday evening at the 7pm Gladiators class.
Thrusters? Overhead squats? Box jumps? Ring muscle-ups? A max lift (YES PLEASE!)?
WOD for 03-24-16:
Back Squat:
4-4-4-4
Climbing
-then-
For Time:
BUY-IN: 500m Row
Then, 3 Rounds of:
100m Double Kettlebell Farmer Carry, pick load
20m Bear Crawl
20m Walking Lunges
BUY-OUT: 400m Run
Potential
"Toughness knows not gender."
WOD for 03-23-16:
Alternating EMOM for 5 Rounds (30 Minutes):
MINUTE 1: 15 Pull-ups
MINUTE 2: 15 Burpees
MINUTE 3: 15 Kettlebell Swings @ 70/53 lbs
MINUTE 4: 15 Box Jumps @ 24/20 in
MINUTE 5: 200m Run
MINIUTE 6: Rest
Goal is to maintain all 15 reps across each of the four movements, and to complete the run within the given minute each round. If you fail to complete 15 reps of a movement within the given minute, immediately move on to the next movement and then attempt to maintain the reduced rep count for the preceding movement for the remainder of the workout. For example, if you can only complete 11 burpees within a given minute, move on to the KB swings, and then attempt to maintain 11 burpees for the remainder of the WOD. Your score is the lowest number maintained for each movement (except the run), with best possible score being 15-15-15-15.
(Compare to 09-19-15)
Jenny Captures "Faces of Pain" in 16.4
The amazing Jenny captured yet another week of the 2016 Open at Arena Ready. Her full gallery of 16.4 can be found here, and one of the cool action shots (read: pain face + people cheering) is included below - thanks so much for your wonderful pictures once again, Jenny!
WOD for 03-22-16:
Hang Power Clean + Thruster:
18 Minutes to Establish a Heavy Top Set
-then-
Using 50% of Your Top Set From Above...
For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans
Thrusters
*Perform 4 Lateral Bar Burpees Every Time You Drop the Bar
16.4 Monday Reminders
A couple of 16.4 reminders for our Open Athletes:
1) Your 16.4 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 16.4 during any of the Thursday, Saturday, or 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). Performing 16.4 during Monday's morning (6am, 7am), noon, or 4pm classes is not permitted. Thank you for your attention!
WOD for 03-21-16:
Snatch Balance + 2 Overhead Squats:
5 Sets of (1+2)
-then-
For Time:
80 Double Unders
40 AbMat Sit-ups
20 Ring Dips
60 Double Unders
30 AbMat Sit-ups
15 Ring Dips
40 Double Unders
20 AbMat Sit-ups
10 Ring Dips
16.4 Thoughts & Strategy
16.4 brings us the "Chipper-style" workout of the 2016 Open, a series of four movements which - for most athletes - will be a "get as far as you can through the order" type of WOD. As with every week during the five-week Open we'll be running heats of the Open workout during all of our Saturday morning classes. Please watch the standards video below and read the workout info here before coming in on Saturday to do the WOD - since our Saturdays during the Open are not our usual coached/structured classes, you'll need to know what you're up against (to some degree) before coming in for the self-directed warm-up and heats of the workout. The movement standard for the handstand push-up will be the biggest logistical point you'll need to be prepared for this week (assuming you're fairly fit and good at the first three movements at the Rx weights) so that our heats run on time. Don't worry about wrangling the tape measure for every heat to measure the 3-inch drop from your wrist (watch the video if you're not sure what I'm talking about) - we'll have the judges use Post-It notes which are exactly 3 inches square, and we can stick them to the wall to measure to the distance from your wrists to the tape line for your handstand push-ups.
We will likely run 3 heats of WOD 16.4 per class during all Saturday morning classes, with 5-6 athletes per heat. Plan on showing up 10-15 minutes early for class (sign-up for class as you would normally) so you can get yourself warmed-up/mobilized/primed, and get yourself on the list for a specific heat time. As with previous Open WODs we'll detail a suggested, self-directed warm-up on the board in AR North, and you're welcome to follow that or do your own warm-up to get you ready to go prior to your heat.
A few words of caution regarding deadlifts and handstand push-ups:
Deadlifts for time can present athletes with the challenge of making a smart decision every time when picking up the bar. We all know what it feels like to set the back and pick up a heavy object with proper midline stability, and conversely what it feels like not to do so - we ask that you make a good decision every time, even as you attempt to push yourself in the workout. Knowingly executing a heavy (or even not so heavy) deadlift with poor positioning will eventually lead to back pain and likely to injury - so please don't do it. Your health and safety are more important than a score on a workout, and if you can't come back next week to train then what's the point?
Just like we do in class every time HSPUs are programmed, we're going to be on you about being smart with regard to your head/neck. Just because this is a competition we don't feel any differently. If you cannot do HSPUs without slamming onto your head or losing control of the movement, then DON'T DO THEM. Your head and neck are serious business, so don't try to be a hero when you're inverted - play it smart and protect ya neck!
"Chin down" or "tuck your chin" is something you'll hear us say during the workout. You've heard it a million times before from us - but just in case, we basically mean "don't look down, or don't look at the floor." Keep your head in a neutral position and look at the top of the pull-up rig (or the clock). Don't overdo it and tuck your chin too much either though. Neutral.
If you have any concerns or questions about HSPUs - safety or otherwise - please speak with a coach at the gym so that we can help guide you. That's what we're here for!
Now some strategy for the main categories of athletes who will be doing this workout:
Category 1: Deadlift 225/155 lbs for 55 reps, are you kidding me?!
Is the Rx weight something in the neighborhood (10-20%) of what you've lifted before, even for 1 or 2 reps? If the Rx weight is something you can lift with good technique, but it feels challenging and heavy, you may be in the boat of thinking of this workout as "13 minutes to do as many beautiful heavy deadlift singles (or doubles) as is reasonably possible" (and no, those things are not mutually exclusive). Maybe you could surprise yourself - Kyle certainly did on Thursday night when he did the WOD (he had never lifted 225 before in his life, and then proceeded to complete all 55 reps, making sure to set his back and mid-line every single time). Remember, you don't have to rush - you just want to get as far along as you can with solid positioning and technique.
If 225/155 lbs is simply far too heavy and you just aren't in that neighborhood yet, then consider doing the scaled version of the workout which uses 135/95 lbs for the deadlift. If you have no idea where you fall in the spectrum then find a coach while you're warming up and ask them for their advice - they can help guide you and provide some insight on what is realistic and appropriate.
Category 2: The deadlift weight is doable but holy crap then 55 wall balls and a 55 calorie row?!
This one's easy. You have the remainder of the 13 minutes left after deadlifts to get as far as you can... and wall balls and rowing, while perhaps not your favorite things in the world, will not kill you. Ever. So suck it up and chip away steadily (it is a chipper workout after all). In fact these two movements are mostly a gut check for you, and a test of how efficiently you can move. The prettier your squat is at the bottom of the wall ball, and the less you "suffer" on the rower (read: slump over and pull on it like you're drunk), the more you'll be able to keep moving at a consistent pace. So hold yourself to a reasonable number on the wall balls if they're your nemesis (sets of 3? 5? 7?), keep rest periods short in between, and focus on a controlled tempo down, and fast up, to help catapult the ball with your bigger muscles (legs & hips). On the rower sit up taller so you can breathe more efficiently, and focus on a long drive/pull out of the catch with a slightly slower recovery back in (think about the analogy to runners being faster with long strides as opposed to quick, choppy steps). Move slower & move better to go faster. Don't panic.
Category 3: Handstand push-ups after all that? Yeah right.
How far are you from handstand push-ups (HSPU) being a reality? If you can't kick up to the wall and support yourself safely & reliably and/or lower yourself onto your head under control, then now is likely not the time to try and get that first one... especially considering you'll just have completed 55 deadlifts, wall balls, and calories on the rower, and will be very fatigued. There's probably only a very small number of folks at the gym who are fit enough to get to the HSPUs, but who are far from being able to safely do one (so I'll end this train of thought right now).
If you know you have a good shot at making it to the HSPUs, and you can do HSPU but they're not really your jam (i.e. sometimes you have to scale them with an AbMat, or you can normally only do really small sets in WODs, etc.) then your game plan should be to get through the first three movements as fast as you possibly can without red-lining, and leave yourself with enough time to: a) possibly rest a bit after the row to feel slightly recovered before your first HSPU rep; and b) feel confident about doing the HSPU in very small sets from the start (even singles or doubles). And by "rest after the row" I mean everything from 20-30 seconds for those who are pretty decent under fatigue to quite literally "sit down for a minute and get your shit together" for those who really need to get their wind back and feel 100% sure they can make that first rep. You're trying to limit no-reps because those are exhausting and time consuming - making three successful singles in one minute with no misses is way better/easier than missing five or six times, and maybe making one or two, because you just stubbornly kept kicking back up there before your body was really ready.
Remember to try the HSPU standard in the warm-up area so you're familiar with how it feels and where you need to put your hands in order for the rep to count. It's quite challenging if you've never tried it before, so don't overlook this point (especially if you tend to do your HSPU with very wide hands, very far from the wall, or with a hyperextended/overextended back). Pull your toes toward your shins (i.e. dorsiflex your foot) at the top of each rep so that your heels reach farther up the wall - this should help you mitigate the risk of your feet not being high enough for the rep to count. This paragraph also pertains to the next/last category of athletes...
Category 4: I can do all of that stuff, either very well or decently well. Bring it.
Sometimes this category needs the least amount of advice, and sometimes they need the most haha. So I'll try to keep it simple and we can take it from there (i.e. ask us in more detail at the gym if you so desire)...
Don't rush the deadlifts. If you're a strong deadlifter then the sets should be bigger - i.e. 5 sets of 11, or 10s then 8s then 5s, or something in this ballpark. If you're not the best deadlifter then think more like sets of 5 with quick forced breaks early (we're talking a couple breaths and then go again). Either way don't blow it out on the deads - move steadily and with a purpose, but be smart about breaks and time under tension. You want to avoid strained reps since those are what really tax your system over the rest of the workout.
Wall balls can and should be done in bigger sets than the deads. If you consider yourself in this category then you should be able to do exactly that. This should be aerobic for you and not an issue of muscular fatigue (if it's the latter then you should reconsider yourself being in this category, sorry) - the only caveat being that you need to save the shoulders for the HSPU, so driving the reps with the legs and hips from the start is the way to go (don't space out and forget about that early on). If you like to rest standing with the ball pinned between your chest and the wall then do so - it can save you time and extra movement over the course of multiple breaks, just make sure to let your arms hang by your sides when you do so so they can relax and recover.
Row the first 5-8 calories a little slower than the next 35-40 in order to get your wind a little and allow yourself to settle into a good rhythm. Focus on your breathing and hold the pace you've already calculated to be reasonable for your rowing proficiency (e.g. 1,000 cal/hr = 3:18 total row time). If needed slow down a little during the last 5-8 calories so that you can breathe deeply and then start the first set of HSPU faster.
Stay ahead of failure on the HSPU! In fact stay ahead of moving slowly while upside down, resting on your head, or resting at the top of the rep for as long as possible. For some this will be sets of 3-5 to start. For others a big set to start may be better, but it should be fast (no straining or "resting" while upside down). Muscular fatigue is very different than other types of fatigue in that if you're too far in the hole you simply have no choice but to stare at the wall and wait/hope/dream for your arms and shoulders to come back to you (with other types of fatigue you can sometimes fight through it). Lastly, I'll re-post the final paragraph from the previous category since it's important for this group as well...
Remember to try the HSPU standard in the warm-up area so you're familiar with how it feels and where you need to put your hands in order for the rep to count. It's quite challenging if you've never tried it before, so don't overlook this point (especially if you tend to do your HSPU with very wide hands, very far from the wall, or with a hyperextended/overextended back). Pull your toes toward your shins (i.e. dorsiflex your foot) at the top of each rep so that your heels reach farther up the wall - this should help you mitigate the risk of your feet not being high enough for the rep to count.
WOD for 03-19-16:
"Open 16.4"
AMRAP 13 Minutes:
55 Deadlifts @ 225/155 lbs
55 Wall Balls @ 20/14 lbs to 10/9 ft
55 Calorie Row
55 Handstand Push-ups