Workout of the Day
The Ultimate Hawaiian Trail Run
Thanks to CrossFit Poipu and Progenex for putting on a great event this past Saturday on the beautiful island of Kauai. We are looking forward to seeing everyone back in the gym on Wednesday!
Photo is not from the actual race, sadly - it was far more rainy, muddy, and treacherous on that day. This is how I prefer to remember our time spent exercising instead, haha.
WOD for 09-21-16:
Strict Press (Week 3):
***Using 95% of your 1RM from 08-30-16 as your "base"...
75% x 5
85% x 3
95% x 1+ (e.g. Max Effort: as many reps as you can safely make)
***FOR EXAMPLE: if you lifted 120 lbs as your 1RM on 08-30-16 you would use 95% of that (114 lbs) as your "base":
75% of 114 lbs = 86 lbs x 5 reps
85% of 114 lbs = 97 lbs x 3 reps
95% of 114 lbs = 108 lbs x 1+ reps (e.g. Max Effort: as many reps as you can safely make)
-then-
Front Squat:
1-3-1-5-1-7
This Front Squat session is similar to ones we have done in the past, with the goal being 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.
Ain't Fit Enough
You don't have to be great to start, but you have to start to be great.
Have a friend, family member, or loved one you'd like to get started at Arena Ready? A few membership spots are available, and our free on-boarding series for new athletes starts this Sunday, September 25th (click here for more info).
WOD for 09-20-16:
Alternating EMOM for 6 Rounds (12 Minutes):
MINUTE 1: 3 Deadlifts, climbing
MINUTE 2: 12 Hollow Rocks
Add to your top deadlift set from 09-01-16 if possible.
-then-
For Time:
500m Row
100 Double Unders
50 Deadlifts @ 185/125 lbs
This is a sprint, which means the deadlifts should feel very light while still looking damn near perfect. If your back is flat and your midline is solid then hold on to the bar for dear life and see how big of chunks you can do the deadlifts in (yes, I just ended a sentence in a preposition).
(Compare to 10-28-15)
2016 NPGL TV Schedule
If you weren't able to to watch the 2016 NPGL season live and/or you'd like to re-watch all the action - including Coach Sarah and the San Francisco Fire - then you're in luck! The entire GRID season will air on television on NBC/CSN Bay Area (Comcast channel 720, AT&T U-Verse channel 1770, DirecTV channel 696, Dish Network channel 419).
You can find ALL of the match air dates & times for every team by clicking here on the NPGL website, and we have listed the dates/times below for Sarah and the SF Fire specifically.
SF Fire vs LA Reign
Premiere Air Date: Sunday, September 25th @ 8pm
Re-Air Date: Wednesday, September 28th @ 2pm
SF Fire vs PHX Rise
Premiere Air Date: Sunday, October 30th @ 8pm
Re-Air Date: Wednesday, November 2nd @ 3pm
MIA Surge vs SF Fire
Premiere Air Date: Monday, December 5th @ 8pm
Re-Air Date: Wednesday, December 7th @ 3pm
Western Conference Final - SF Fire vs PHX Rise
Premiere Air Date: Thursday, December 15th @ 8pm
Re-Air Date: Friday, December 16th @ 3pm
WOD for 09-19-16:
1 Power Clean + 2 Push Presses + 1 Push Jerk:
5 sets of (1+2+1)
Climbing as technique allows.
-then-
A) AMRep 5 Minutes:
400m Run
20 Lateral Bar Burpees
MAX REPS Shoulder-to-Overhead @ 135/95 lbs
REST 2 MINUTES
B) AMRep 5 Minutes:
200m Run
20 Shoulder-to-Overhead @ 135/95 lbs
MAX REPS Lateral Bar Burpees
Score by total reps for both A and B.
(Compare to 12-14-15)
Sweaty Saturday Aloha
Stacey says she wants proof, so here you go...
We hope everyone has a great weekend - why not start it off with some Sweaty Saturday fitness, Arena Ready style!
WOD for 09-17-16:
10 Rounds For Time:
200m Run
7 Chest-to-Bar Pull-ups
7 Front Squats @ 139/95 lbs (no rack)
(Compare to 12-12-15 and 05-31-14)
Margaret Crushes The Alcatraz Swim
Recently Margaret took her fitness to the open water and showed a lot of people what's up by finishing 7th (among females) - and 16th overall (males & females) - in a reported field of 1,200 in the 14th Annual Alcatraz Swim with the Centurions. As it turns out my swim coach is actually THAT fast - imagine if she trained specifically for this thing... if she did I might put my money on her to win it outright!
Impressive stuff, Margaret!
WOD for 09-16-16:
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
(Compare to 02-29-16)
Arena Ready Weightlifting at the Marin Open
This past Sunday four members of the Arena Ready Weightlifting Team competed at the PWA’s 2016 Marin Open in San Rafael, and our athletes put on a great show on the competition platform.
Kate “The Flying Squirrel” set a competition total PR and came just a hair short of the American Open qualifying total, with her final clean & jerk attempt of 79kg/174lbs over her head but just not there to lock out. So close! We know she will conquer this lift soon, and seeing her confidence going into the final attempt was fun to watch.
Gary also set a competition total PR of 178kg/392lbs, which was super impressive considering how much travel and work has impacted his training schedule in recent months. He went 4 for 6 in his attempts, ending with a 77kg/170lbs snatch and 101kg/223lbs clean & jerk.
Coach Hillary looked sharp as always, going 4 for 6 in her attempts - her final clean & jerk attempt of 101kg/223lbs was a PR clean and would have been a PWA Masters Record, but she couldn't quite settle the jerk (although the barbell was overhead and locked out!).
Mike S. finished the day in the final session and snatched 104kg/229lbs and clean & jerked 126kg/278lbs (with a very close attempt at 130kg/287lbs) for a BIG competition total PR. This is likely just the tip of the iceberg for Mike, as we're starting to see some big technical improvements in his lifts (as well as some notable strength gains), which is opening the door for some impressive numbers to come in future meets.
Great work, lifters! So happy to see your training leading to bigger lifts on the game-day platform!
WOD for 09-15-16:
"Be Mine"
With a Partner, For Time:
BUY-IN: 800m Run (TOGETHER)
then, BOTH partners complete...
10-9-8-7-6-5-4-3-2-1
Deadlifts @ 225/155 lbs
Burpee Box Jumps @ 24/20 in
then
BUY-OUT: 800m Run (SPLIT)
Both partners must run together for the 800m buy-in, and the round of 10 deadlifts cannot start until both partners are in the door. Both partners must complete the 10-9-8-7-6-5-4-3-2-1 sequence, with one partner working at a time to complete a full round before the other partner starts their full round (e.g. Partner A performs 10 deadlifts and 10 burpee box jumps, then Partner B performs 10 deadlifts and 10 burpee box jumps). The 800m buy-out can be split in any fashion the team desires, and time is called when a total of 800m has been completed.
(Compare to 02-13-16)
#MiniMighty
As many of you know, Kim CRUSHED IT this past weekend at the 2016 Kill Cliff Granite Games in Minnesota. At the conclusion of 3 days (and 11 grueling events) of competition she placed 7th overall in a talented field of athletes, which included several perennial CrossFit Games Masters competitors. Her weekend highlights included a 6th place event finish in the “surprise” 5K row, a 2nd place event finish in the shuttle run, and a PR-tying snatch following 40 toes-to-bar (woof)!
Kim also showed a ton of grit and the heart of a champion by battling through a few events that challenged the limits of her strength and fitness, and certainly put her way outside of her comfort zone. Many of us in the Arena Ready community were glued to our devices (laptops, phones, tablets) the entire weekend, watching the events unfold and cheering hard for our resident MIGHTY MINI. At one point on Sunday, during one of the weightlifting sessions at the Marin Open in San Rafael, the AR Weightlifting Team gathered around Sarah’s phone to watch the final event on live feed while standing on the sidewalk outside of the meet’s venue. Suffice to say that “The Fittest Optometrist in San Francisco” inspired us, made us proud, and reminded us once again what it means to work hard, to try to be better every day, and to smile while having fun kicking some ass.
We are so incredibly proud of you, Kim, and the community at Arena Ready couldn’t be happier for you as we watch your dedication pay off in droves. I think I speak for everyone when I confidently say that this is just the beginning of so many amazing moments yet to come for you in your pursuit of excellence.
Kim Tom is MIGHTY indeed. And if you didn’t know, now you know.
WOD FOR 09-14-16:
Strict Press (Week 2):
***Using 95% of your 1RM from 08-30-16 as your "base"...
70% x 3
80% x 3
90% x 3+ (e.g. Max Effort: as many reps as you can safely make)
***FOR EXAMPLE: if you lifted 120 lbs as your 1RM on 08-30-16 you would use 95% of that (114 lbs) as your "base":
70% of 114 lbs = 80 lbs x 3 reps
80% of 114 lbs = 91 lbs x 3 reps
90% of 114 lbs = 103 lbs x 3+ reps (e.g. Max Effort: as many reps as you can safely make)
-then-
Back Squat:
1-3-1-5-1-7
This Back Squat session is similar to ones we have done in the past, with the goal being 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.
So Much Awesome
Kim front and center with some of the other fittest 50-54 year-old Masters Athletes in the country. SO MUCH AWESOME!
WOD for 09-13-16:
4 Rounds For Max Reps:
Row for Calories
Box Jumps @ 24/20 in
Hang Power Snatches @ 95/65 lbs
Wall Balls @ 20/14 lbs to 10/9 ft
This is 0:40 (forty seconds) of work per movement, with 0:20 of rest/transition time between movements. There is 1:20 rest between rounds. Score is total repetitions across all four rounds.
-then-
Tabata:
Hollow Rocks
The Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated for 8 rounds (4 total minutes). Score by your lowest round.
(Compare ot 07-25-16)
Kim Kicks Butt; AR Weightlifters & Margaret Do Too!
What an amazing weekend of Arena Ready achievements, headlined (of course) by the one and only Kim Tom CRUSHING IT at the 2016 Granite Games! Additionally, the Arena Ready Weightlifting Team was impressive on Sunday at the PWA Marin Open, and Margaret showed a bunch of folks what's up on her speedy Alcatraz Swim.
Photos, thoughts, and other musings to come in the next few days - but alas, we are just getting home from 12 hours of coaching four back-to-back weightlifting sessions, so the WOD and a preview will have to do.
We hope everyone had a great weekend.
WOD for 09-12-16:
Thruster:
3-3-3-3-3
Climbing. If possible, add to your top set from 08-25-15.
-then-
"Jackie"
For Time:
1000m Row
50 Thrusters @ 45 lbs
30 Pull-ups
(Compare to 12-29-14, 07-31-14, and 05-10-13)
Kim's Granite Games Day 1, AR at The Marin Open, and Lift Up Autism
Kim's Day 1 at The Granite Games
Kim is STRAIGHT UP CRUSHING IT after Day 1 at the 2016 Kill Cliff Granite Games. In THIRD place overall after three events - including a 6th place event finish on the "surprise" 5K row, and a 3rd place event finish on the rope climb/deadlift/bar burpee - Kim is showing many of the top athletes in the country what most of us already knew. Who woulda' bet on a Mini to finish so high on a strictly rowing event? Anyone who knows Kim, that's who.
Click here for more info on Days 2 & 3 of the competition (Sat & Sun), including how to watch the event stream LIVE from Minnesota. GO KIM GO!
Arena Ready Weightlifting at the Marin Open (Sunday)
Reminder that four of our Team AR Weightlifting athletes will compete on Sunday at the PWA's 2016 Marin Open in San Rafael. Click here for more info on the competition, including meet location and session start times for Squirrel, Gary, Mike, and Coach Hillary. Good luck, lifters!
"Luke" and Lift Up Autism at Arena Ready (Saturday)
The cause of Autism Awareness is very close to my (Rob) heart. We plan on doing the WOD "Luke" on Saturday as a part of our normal class WOD, and in solidarity with other CrossFit affiliates and CrossFitters around the world.
You may find more details about "Lift Up Autism" and their fundraising efforts by clicking here - and here's an excerpt from their website:
Josh Everett, TrainHeroic, and the CrossFit™ community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called LiftUpLuke in October of 2013.
This"competition for a cause" specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.
If you like you may donate to the cause by first clicking here - then click on the GREEN "Tickets" button, and scroll through the various donation options. Here is a video of the CrossFit HQ Seminar Staff doing the workout back in 2013 (Sarah was there as part of HQ doing the WOD):
I'll share some thoughts about how Autism has impacted our family in the coming week. Meantime, come on in Saturday morning and get after it with us!
WOD for 09-10-16:
On a Running Clock, With a Partner...
A) From 0:00 - 5:00
Partner A Completes - "Luke"
AMRAP 5 Minutes:
4 Power Cleans 155/105 lbs
24 Double Unders
10 Pull-ups
(Partner B may help count, judge, and cheer for Partner A)
B) From 5:00 - 8:00
Rest
C) From 8:00 - 13:00
Partner B Completes - "Luke"
AMRAP 5 Minutes:
4 Power Cleans 155/105 lbs
24 Double Unders
10 Pull-ups
(Partner A may help count, judge, and cheer for Partner B)
D) From 13:00 - 16:00
Rest
E) From 16:00 - 28:00
Partners A & B Complete - 12 Minutes For MAX CALORIES Rowed:
1000m Run (TOGETHER)
60 Deadlifts @ 155/105 lbs (SPLIT)
100 Wall Balls @ 20/14 lbs to 10/9 ft (SPLIT)
Max Calories on Rower (SPLIT)
Partners run together and both complete 1000m. Deadlifts, wall balls, and row calories are shared and may be split in any fashion (does not have to be equal). The faster runner can start the deadlifts as soon as she has completed the run, and does NOT have to wait until the slower runner completes the run - however, the wall balls and row cannot start until the preceding movement's reps are finished. Use the same barbell loading as used for "Luke."
Record three scores for today:
1) Rounds + reps for Partner A on "Luke"
2) Rounds + reps forPartner B on "Luke"
3) The team's total calories rowed
(Compare "Luke" to 10-19-13)
Arena Ready Weightlifting at The 2016 Marin Open
Four members of the Arena Ready weightlifting team will be taking the competition platform on Sunday, September 11th, at the PWA's 2016 Marin Open in San Rafael. If you're around this weekend and would like to watch some big lifts and cheer on our athletes - Kate "The Flying Squirrel", Gary, Mike S., and Coach Hillary - then coordinate transportation with other AR members through the private Arena Ready Facebook group, and come on by Marin Heavy Athletics (AKA West Bay CrossFit)!
Meet location and scheduled session start times are listed below - good luck, lifters!
Location:
Marin Heavy Athletics (West Bay CrossFit)
1295 2nd Street
San Rafael, CA 94901
Session Start Times:
Squirrel - 9:00am
Gary - 11:30am
Hillary - 2:00pm
Mike - 4:00pm
WOD for 09-09-16:
Every 2 Minutes For 5 Rounds (10 Minutes):
1 Power Clean + 3 Push Presses
Climbing
-then-
"Betty"
5 Rounds For Time:
12 Push Presses @ 135/95 lbs (no rack)
20 Box Jumps @ 24/20 in
This workout calls for push presses, so pay attention not to re-bend at the knees or hips (AKA "jerk") when receiving the barbell overhead. Not possible? Go lighter.
(Compare to 10-19-15, 04-16-15, 11-03-14, and 04-23-14)
Kim at The 2016 Kill Cliff Granite Games
Kim "The Fittest Optometrist in San Francisco" heads to Minnesota shortly and will be competing at the 2016 Kill Cliff Granite Games this Friday through Sunday (September 9th, 10th, and 11th) in the Women's Masters 50-54 division. You can watch all of her events LIVE on FloElite (click here for details), and can view the competition schedule, including venue information & time ranges for Kim's workouts/division, by clicking here on the Granite Games website.
Kim will take the floor with some of the fittest athletes from around the world, and we are so excited for her to experience this elite level of competition. Proud is a huge understatement when it comes to our resident #MiniMighty and all of the hard work and dedication that's required for her to perform at this high level.
Safe travels, Kim, and GO CRUSH IT LIKE WE KNOW YOU WILL!
Megan sporting her Kim Tom "Eye Chart" shirt to show her #MiniMighty support!
WOD for 09-08-16:
Power Snatch + 2 Overhead Squats:
5 Sets of (1+2)
Climbing as technique allows
-then-
For Time:
9-7-5
Muscle-ups
Barbell Front Rack Lunges @ 115/75 lbs
The lunges are "per side" - for example, the round of 9 is equal to 9 lunges on the right and 9 lunges on the left (for 18 lunges total), completed by alternating legs.