Workout of the Day
The Alameda Weightlifting Comp: Sunday, July 24
Coach Hillary and Kate "The Flying Squirrel" will be representing Arena Ready Weightlifting this Sunday, July 24th, at "The Alameda Weightlifting Comp" in San Jose. Join some of our barbell club lifters, Arena Ready members, and coaches to watch Hillary and Squirrel lift some big weights on the competition platform. Location details and session start times for the meet are included below - come out and support our athletes!
As is AR tradition we'll be heading out to grub on some delicious BBQ following the meet (meat?) - so if you're planning on coming down to spectate, plan on eating and drinking with your AR buddies afterward as well!
"The Alameda Weightlifting Comp" Meet Location:
Donny Shankle Weightlifting (access via CrossFit Silicon Valley)
1345 The Alameda
San Jose, CA 95126
Session Start Times:
Hillary - 10:00am
Squirrel - 1:00pm
WOD for 07-19-16:
Power Clean + 2 Front Squats + 2 Push Jerks:
5 Sets of (1+2+2)
Climbing
-then-
"Mini Macho Man"
EMOM For as Long as Possible:
3 Power Cleans @ 155/105 lbs
3 Front Squats
3 Push Jerks
(Compare to 07-24-15)
Motivation Monday: Lisa G
A couple of days ago Lisa G wrote a great post on her blog regarding motivation. You can find her original post here, and we've shared a good portion of it below for today's Monday Motivation:
After yesterday’s workout, I was talking to my fellow classmate, Darrell. We got into talking about what’s going on with life, and got to talking about motivation. Darrell checks into our gym on Facebook every time he visits at 6AM. At first, it seems like Darrell is just a fitness enthusiast at early hours. But digging a little further, Darrell told me that he checks in on Facebook to motivate his friends to go to the gym. By showing up early in the morning, when his friends are going through the internal debate of going to the gym or not, they’ll see his check-in as motivation.
Darrell’s story really resonated with me, so for today’s Fitness Friday, I had to think about what motivates me. I could write a blog post every week about what motivates me. I realized that I’m fortunate to have so many motivators. I have an amazing group of coaches who push me to work harder, move safer, and unleash my athletic potential. My husband motivates me to continue to pursue my fitness goals on a daily basis. I have a whole closet full of workout gear and shoes that tell me that I need to make that investment worthwhile. My sister tells me to not give up, despite the mental strain this sport and CrossFit causes. And finally, there’s my gym.
My gym is my motivation. It’s my new arrival friends who come with the willingness and eagerness to try something new like CrossFit. It’s my seasoned veteran friends who define the meaning of hard work and never settle for second best. It’s my friends who juggle having a job and a family, who show up at 6AM because they want to. It’s the friends who use the gym as a way to get away from the stress the workplace brings, and it’s the friends who show up despite fighting nagging and stressful injuries.
My gym is my motivation, and serves as a good reminder how much I want to keep showing up to make them proud. For this weekend, I hope you go to your source of motivation, whoever or wherever they may be. Keep on keeping on friends!
-Lisa G
WOD for 07-18-16:
Hang Squat Snatch:
2-2-2-2-2
Climbing
-then-
For Time:
10-9-8-7-6-5-4-3-2-1
Unbroken Pull-ups
Unbroken Wall Balls @ 2014 lbs to 10/9 ft
Burpees
"Unbroken" means the athlete does not break the set, on purpose or accidentally. A missed wall ball target, inadvertently dropped med ball, or accidental chin not going above the plane of the bar are all examples of breaking a set, albeit not on purpose. Accuracy is key. The athlete is welcome to start a set over if he/she breaks, but really... who wants to do that?!
(Compare to 07-06-15)
Arena Ready Travels Continue!
The summertime travels for our members continue and the snapshots of dropping-in at other CrossFit affiliates for a workout are rolling in! We're loving the shots of our athletes representing Arena Ready and getting their fitness on all over the world.
Safe travels to all of you who are planning summertime adventures this season. Go out and get a WOD in wherever you're staying!
Gary and Desiree dropping-in while in Japan
Chef Bob throwing up the Westside at GSR CrossFit in upstate New York
Quick reminder that Monday 7pm Yoga is back on for July 18th - Dani is back from her travels and is looking forward to seeing you all for some restorative movement. Keep your strong bodies moving well and recovering properly for your workouts, and for your everyday life!
WOD for 07-16-16:
With a Partner For Time:
400m Run
42 Thrusters @ 115/80 lbs
42 Toes-to-Bar
400m Run
30 Thrusters
30 Toes-to-Bar
400m Run
18 Thrusters
18 Toes-to-Bar
400m Run
Partners both run together, and then split/share the thruster and toes-to-bar reps in any fashion (with only one partner working at a time). The thrusters cannot start until both partners have completed the preceding run, and the next run cannot start until the preceding toes-to-bar reps are completed.
The Sumo Deadlift High Pull
The Sumo Deadlift High Pull (SDHP) is an exercise we don't utilize that often, but it is one of CrossFit's 9 foundational movements. Sometimes the target of criticism, the SDHP done properly teaches forceful hip extension as a means to move an external load a long distance quickly - i.e. taking a loaded barbell from the floor and moving it to shoulder-level via explosive hip and leg drive. Sound familiar?
Yes, all those cleans and snatches we do EVERY SINGLE WEEK in our programming accomplish essentially the same goal: move a large load a long distance, and do it quickly. These complex, compound movements give us the ability to apply large amounts of force - and often the SDHP is used to teach this concept without the necessity of receiving the load in a position of support (either in the front rack in the case of the clean, or overhead in the case of the snatch).
At Arena Ready we snatch and clean quite a bit, so the SDHP only occasionally makes an appearance - and it's generally as a tool within the context of a conditioning WOD, loaded at a fairly light weight. Regardless, athletes must maintain proper positioning throughout the movement to maximize safety and ensure skill transfer over to our other exercises - cleans, snatches, kettlebell swings, etc.
Shoulder retraction throughout the movement, and the ability to keep the elbows above the level of the barbell, are paramount for the SDHP - and the failure to do either results in poor shoulder positioning and possible impingement of the shoulder joint. Even though the SDHP is but a small portion of Friday's WOD, we thought it important to post some videos of proper movement (courtesy of the folks at Rogue Fitness and Reebok CrossFit One) to help guide you through exercise.
WOD for 07-15-16:
For Time:
30 Calorie Row
30 Box Jump Overs @ 24/20 in
30 Power Snatches @ 95/65 lbs
30 Front Rack Lunges (total, alternating)
30 Sumo Deadlift High Pulls
30 Lateral Bar Burpees
300m Run
Missoula Marathon: Congratulations Molly!
Congratulations to Molly F for completing the Missoula Marathon in Montana this past weekend in a blazing fast time of 3:41:27. The time was good for a 4th place finish in her age group!
We've been amazed now for nearly 7 years watching Molly build & maintain so much speed and endurance, all while staying incredibly strong. Not to mention that her mental game may be the toughest of any athlete we've ever had the pleasure of working with... you are a rockstar and an inspiration, Molly!
WOD for 07-14-16:
5-5-5
For Quality
-then-
3-3-3
For Quality
-then-
EMOM 14 Minutes:
MINUTES 1-4:
3 Clean & Jerks, Moderate (~65-70% of 1RM)
MINUTE 5:
REST
MINUTES 6-9:
2 Clean & Jerks, Moderately Heavy (~75-80%)
MINUTE 10:
REST
MINUTES 11-14:
1 Clean & Jerk, Heavy (~85-90%)
Use the same weight across for all four triples, then all four doubles, and then all four singles, changing the weight only during the rest minutes. The goal is make all 12 sets with no misses, so remember that "heavy" does not mean "max." Percentages shown are of a 1-rep max, and are simply rough guidelines. Power or full clean is allowed and push/power or split jerk is allowed (athlete's choice today). Touch-and-go for the triples and doubles is not required.
CrossFit Games Viewing Party: Saturday, July 23rd
As is our yearly tradition, we'll be hosting a 2016 CrossFit Games viewing party at Arena Ready on Saturday afternoon, July 23rd. Come by and join us to watch the top CrossFitters in the world compete for the title of "Fittest On Earth." We'll view/steam the live events on ESPN and will play some of the archived events as well, so as not to miss anyone's favorite athlete, team, or workout from the week's competition.
Please feel free to come by with snacks/drinks/food to share if you like (bringing treats or eats is appreciated but not required), and we'll also have some refreshments on hand. We'll post the party's start time here on the blog in the coming week once the full event schedule is announced. Get excited for some competitive exercise!
Oh, and speaking of professional competitive exercise - the 2016 NPGL season is quickly approaching and Coach Sarah has started preparations prior to her departure for training camp in August. Here's a cool video the GRID League put together as a teaser for the upcoming season (Sarah with a cameo at the 0:14 mark):
WOD for 07-13-16:
With a Partner For Time:
800m Run (Together)
1500m Row (Split)
100 Double Unders (Together)
600m Run (Together)
1000m Row (Split)
75 Double Unders (Together)
400m Run (Together)
500m Row (Split)
50 Double Unders (Together)
The row is split but the runs and double unders are performed together, meaning partners will complete all runs and double under sets simultaneously (i.e. each person must complete the entire run and the entire set of double unders). Teams cannot move on to the next movement until both members have completed the current movement. The rows may be segmented/partitioned/split in any fashion.
(Compare to 12-16-15 and 08-19-14)
Kim Qualifies For The 2016 Kill Cliff Granite Games!
A HUGE CONGRATULATIONS to Kim for earning a qualifying spot at the 2016 Kill Cliff Granite Games. The Granite Games is one of the most competitive & high-level fitness competitions in the country, and Kim's stellar performance during the five-week online qualifier was nothing short of incredible - highlights included a big clean & jerk PR during what was essentially a nasty 15-minute burpee workout, and a nearly 30 second PR on the second attempt at an Overhead Squat/Toes-to-Bar couplet.
What an amazing achievement by such an inspirational athlete! The "Road to Minnesota" seems to have been paved with muscle-ups, determination, and some serious Mighty Mini MOJO!
WOD for 07-12-16:
On A Running Clock...
A) From 0:00 - 10:00 (10 Minutes)
Overhead Squat:
7-7-7
Climbing
B) From 10:00 - 22:00 (12 Minutes)
Front Squat:
5-5-5
Climbing
C) From 22:00 - 36:00 (14 Minutes)
Back Squat:
3-3-3
Climbing
D) From 38:00 - 44:00
Weighted Plank:
3 x 0:45 (Rest 1:00 Between Sets)
Dropping-In to CrossFit Affiliates
Our last blog post highlighted one of the coolest parts of doing CrossFit - the international community of CrossFitters and CrossFit affiliates/gyms (aka "boxes") which welcome traveling CrossFitters looking to "drop-in" for a WOD during their vacation or business trip. Most areas we've been to, both domestically and internationally, have had CrossFit affiliates nearby which have welcomed us for a drop-in class or two. Sometimes when you're in class at Arena Ready you might notice a drop-in from out-of-town who has come to our gym to work out while in San Francisco.
As affiliate owners Sarah and I interact with drop-ins and drop-in requests on a regular basis. We decided to write a blog post on the subject of dropping-in to another gym, both as background information for our AR members regarding our own policies on drop-ins, and as a bit of guidance for our AR members who may be dropping-in to a gym themselves during their travels.
Visitors Dropping-In to Arena Ready
Our members are our NUMBER ONE PRIORITY. We enjoy meeting drop-ins and hosting them for a WOD, but only if it does not limit our ability to coach our current members in class. This is another way of saying we don't let newcomers (folks who are not already experienced with CrossFit training) drop-in to our classes. There is no exception to this rule. If I am spending most of my time keeping a brand new person (who I may never see again) from hurting herself during a complex movement she's never done before, then our current members are likely getting little to no coaching during that class. That is not acceptable to us, regardless of how nice/friendly/enthusiastic/well-intentioned the visitor is. Our people come first, always.
If a potential drop-in who has little to no experience with CrossFit takes issue with this policy, I simply explain the above situation and they usually begin to understand why we only accept experienced CrossFitters as drop-ins. It's a reflection of the value we put on coaching our paying clients. Yes, there are many gyms who do not have this same policy, and yes we are ok with the fact that it may alienate some folks who don't agree with or understand why we do things that way.
Arena Ready Members Dropping-In to Other Affiliates
If you're an AR member who is traveling and looking to get a workout in during your trip, we encourage you to try and drop-in to a CrossFit affiliate in the area. You can find a global directory of official CrossFit affiliates here: https://map.crossfit.com.
Here are some helpful tips when visiting another affiliate (aka the things we hope visitors to Arena Ready do as well when coming to see us for a WOD):
1) Briefly review the gym's website, which likely contains their drop-in policy. Some gyms have a sign-in policy like we do and others do not - it's good to know this ahead of time so you can plan accordingly.
2) Even if their website contains their drop-in policy it's helpful to email the gym ahead of time to give them a heads-up that you'd like to drop-in. Some gyms require that you send them your level of CrossFit experience, and some even ask for an email from your current affiliate's owner (i.e. Sarah or me) attesting to your proficiency with the basic movements. Regardless, some helpful items of info to include are:
*When you'll be in town and for how long (sometimes they can work out a deal if you are staying for an extended period of time)
*Ask when their least busy classes are, and if you're on vacation with a flexible schedule be respectful of their peak times if needed
3) Show up to class early so you can fill out a waiver and meet the coach.
4) Understand that during class they may do things differently than we do, so be respectful and go with the flow (assuming the flow isn't somehow unsafe, or something that you shouldn't be doing based on your current physical state).
5) Offer to pay (if you haven't already) and/or purchase a t-shirt, regardless of whether or not they charge drop-ins for class. Some gyms (usually outside of metropolitan areas) do not charge drop-ins. Either way, they have provided a service for you and it's only fair to pay or at least offer to pay. When folks who are not used to paying for drop-ins balk at our drop-in fee at Arena Ready, I explain what I wrote in the section above regarding our own members.
We are lucky to have a community of respectful and intelligent members at Arena Ready, so it's not necessary to go on and on about how "you are a representative of our gym so please act accordingly when dropping-in somewhere else." Be your friendly and enthusiastic selves, just like you are at AR, and prioritize your movement and goals just like yo do when you're training here.
Have fun!
Although Muscle Beach isn't technically a CrossFit affiliate this would be a pretty funny drop-in experience. Kyrie Irving's uncle Drew would be proud.
WOD for 07-11-16:
Alternating EMOM for 5 Rounds (10 Minutes):
Minute 1: 12 Unbroken Handstand Push-ups
Minute 2: 10 One-Arm Dumbbell OR Kettlebell Overhead Squat, pick load (For QUALITY, 5 per side)
-then-
AMRAP 9 Minutes:
12 Wall Balls @ 20/14 lbs to 10 ft (men & women)
9 Box Jumps @ 24/20 in
6 Deadlifts @ 245/175 lbs
Have Fitness. Will Travel.
This summer many of our athletes/members have been dropping-in at other CrossFit affiliates to get their WOD on during their travels. It's always great to see our people posting pics of themselves representing Arena Ready around the country, and around the world - so if you're taking your fitness on the road please continue sharing your snapshots with us!
Cara recently dropped-in at CrossFit Helena in Montana
G-Dub & C-Dub at Front Range CrossFit in Denver, Colorado
Yami snapped this shot of the gym in Mexico City during her travel WOD
Molly S found everyone's favorite road during her recent trip to Boston
WOD for 07-09-16:
3 Rounds For Time:
600m Run
20 Chest-to-Bar Pull-ups
30 Walking Lunges
20 Kettlebell Swings @ 70/53 lbs
YEAH BUDDY!
Context of language is important. Especially when you regularly speak in a manner that includes inside jokes to yourself, pop culture references, and/or obscure terminology. A small sample of questions I get regularly are:
Why do you call someone's hair "salad" or "head of lettuce"?
What do you mean "new rides?" Oh, you mean my shoes?!
What exactly are "courtesy" shorts?
I've known my wife for over 6 years now, and only recently (when she finally saw the the original Star Wars trilogy for the first time in her life) did she understand why I sometimes wave my hand past her face and tell her, "these aren't the droids you're looking for." It's usually when I sense an interrogation coming on, whether it be about who ate all the dark chocolate covered almonds in the house or whether or not I used her jump rope and then got it all tangled when I haphazardly put it back in her gym bag.
Move along! Move along!
On Thursday I wore a t-shirt that had a phrase on it which I (and many other folks) often say/exclaim at the gym... YEAH BUDDY! You might have even heard it at other gyms you've been to, as it's somewhat of a ubiquitous figure of speech these days in the fitness world. A lot of people say it (as an exclamation of of excitement or accomplishment, or as a cheer of encouragement to another athlete), but not a lot of people know where it comes from...
Am I doing this right, kids? Is this, like, what snapchat is?!
The term YEAH BUDDY! which can often be followed by the term LIGHT WEIGHT BABY! is credited to Ronnie Coleman, 8-Time Mr. Olympia and a man regarded as one of the greatest bodybuilders of all time. There are many videos on the interwebz of Ronnie training hard and exclaiming his signature catch phrase. He is quite the character, to say the least. Exhibit A:
The #yeahbuddy t-shirt I'm wearing above has a more local-slash-functional-fitness significance as it is in reference to our buddy (pun completely intended) - and Coach Sarah's NPGL/GRID San Francisco Fire teammate - Buddy Hitchcock, who can do some incredible things with a barbell and with bodyweight movements as well. He may also be one of the most explosive athletes I've ever seen who isn't/wasn't an elite level Track & Field competitor or NFL/NBA athlete. Here he is making a 225-pound touch-and-go power snatch set of 5 (click for the video link) to win the season opener against The Phoenix Rise (remember this guy weighs about 180 pounds, maybe... sorry, Buddy).
Holy crap, right?
Not exactly. More like YEAH BUDDY! LIGHT WEIGHT BABY!
WOD for 07-08-16:
Push Press:
4-4-4-4
Climbing. No rack (barbell cleaned from the floor).
-then-
EMOM 14 Minutes:
INUTES 1-4:
3 Snatches, Moderate (~65-70% of 1RM)
MINUTE 5:
REST
MINUTES 6-9:
2 Snatches, Moderately Heavy (~75-80%)
MINUTE 10:
REST
MINUTES 11-14:
1 Snatch, Heavy (~85-90%)
Use the same weight across for all four triples, then all four doubles, and then all four singles, changing the weight only during the rest minutes. The goal is make all 12 sets with no misses, so remember that "heavy" does not mean "max." Percentages shown are of a 1-rep max, and are simply rough guidelines. Power or full snatch is allowed (athlete's choice today), and touch-and-go for the triples and doubles is not required.
Short-Term Pain & Long-Term Gain
"The secret to success is simpler than you might realize. The single factor that separates the ultra successful from everyone else is that successful people endure short-term pain (even seek it out) for long-term gain, while unsuccessful people give-in to short-term pleasure (even seek it out) and experience long term pain."
-Ben Bergeron
Where do you fall in this spectrum? In your training? In your career? In your life/relationships?
WOD for 07-07-16:
Alternating EMOM for 5 Rounds (10 Minutes):
Minute 1: 8-12 Pistols, alternating
Minute 2: 30-Second Tuck Sit
-then-
"Mighty Mini Nightmare"
IN TEAMS OF TWO...
AMRAP 18 Minutes:
18 Wall Balls @ 20/14 lbs to 10/9 ft
15/12 Calorie Row
Only one athlete working at a time. Athlete A completes one full round and then switches so that Athlete B can complete one full round. Score is the team's total rounds + reps completed.
10 Years of CrossFit
Pat Sherwood was the "Flowmaster" at our CrossFit Level 1 Seminar nearly seven years ago when Sarah and I decided to become CrossFit trainers. The Flowmaster is in charge of running the weekend-long course, leading some of the most important lectures and managing the rest of the HQ staff on hand as they guide the attendees through hands-on training instruction and classroom lectures. Sarah went on to work for the HQ Seminar Staff with Pat for a few years, traveling around the world spreading the good will of CrossFit to eager wannabe trainers and gym owners. Pat was a great mentor and is a friend - and as one of the "OG" CrossFitters his perspective and observations are always insightful, entertaining, and helpful.
Last year, Pat shared his thoughts on CrossFit after having his 10-year anniversary since doing his very first WOD:
"Aug. 18, 2015, marked my 10-year anniversary since doing my very first CrossFit workout. This last decade has taught me a lot. Looking back, I did a lot of things right, and even more things wrong. In sharing my observations and lessons learned, perhaps I can help some people as they progress toward their 10-year anniversary.
10. Take training seriously, but don't take yourself too seriously. Have more fun. When you are new, every day seems like it's raining PRs. That will eventually slow down. Always strive to improve, but learn to enjoy going to the gym, working hard and going home … regardless of how the workout went.
9. Read the CrossFit Journal from the very first article, which was published in April of 2002. There is a wealth of information buried in those old articles.
8. Eating healthy is important, but please don't be the weirdo that turns down cake and ice cream at a birthday party because it does not fit your diet.
7. The first time someone told me about CrossFit, I thought it sounded ridiculous. This was due to my ignorance of what CrossFit's methodologies truly were. I was closed minded and thought I knew everything. If you encounter people like that (like I was), be patient. CrossFit is fun and effective; there is no denying that. Most of us thick-headed know-it-all types will eventually come around if you give us enough time and some sound information. (See No. 9.)
6. When it comes to getting fit, you can't beat the classics: couplets, triplets, chippers, EMOMs, heavy lifting, gymnastics, running, etc. I've been very lucky to interview and spend a lot of time with the fittest people in our community. I will let the cat out of the bag: There is no secret training. Don't cherry-pick workouts. Work your weaknesses. Train with variance. You will improve.
5. Get out of the gym. Working out is awesome! CrossFit is awesome! It's safe to say that I'm a CrossFit fanatic. That being said, if 10 minutes after meeting you we are still talking about your back squat, I'm secretly bored to tears. Seek balance in your life. Go for a hike. Learn to play a new sport. Go use your fitness. Enjoy life.
4. Crawl. Walk. Run. Master the basics. These days people see the CrossFit Games and they want top-level lifts and times immediately. That's not the way it works. Those men and women have put in years of work to be able to do what they do. You will have to do the same. Don't be in a rush to advance. Do not blow off the fundamentals only to develop bad habits you will one day need to break.
3. Support other communities. If someone does not do CrossFit because they choose to only Olympic lift, power lift, run, do pilates, yoga or something else … WHO CARES? Obviously, I'm biased and think CrossFit would better prepare them for a long, healthy life, but at least they are not sitting on the couch stuffing their face with sugar.
2. Be humble. If you walk around with an attitude because you have fast times or big lifts, well, there's no other way to put it … you're a douche bag. Also, one day you will not be the strongest or the fastest. Someone will be better than you, and then you will be left with nothing and surrounded by people you did not treat with kindness.
1. Help others on their journey. Remember when you first picked up a barbell or tried a muscle-up? Remember when you could not kip or even do a single pull-up? Remember when proper nutrition seemed overwhelming and confusing? Do you remember the person who did not look down on you for being inexperienced, but rather genuinely cared and helped you? Be that person.
I look forward to the next 10 years."
—Pat Sherwood, CrossFit HQ
WOD for 07-06-16:
Front Squat:
4-4-4-4-4-4
Climbing
-then-
For Time:
500m Row
400m Run
30 Burpees
20 Double Kettlebell Front Squats @ 53/35 lbs (each side)
10 Muscle-ups