Workout of the Day
#TBT To Last Year's Getups
Coming to work out on Saturday and want to let your inner dress-up demons out, but not sure what exactly to wear? Here are some shots from last year that may give you some inspiration...
Brianne's Flashdance Jennifer Beals was pretty on point, and this picture doesn't really do it justice. If you're into subtle I think Sarah's 2009 CrossFitter was actually really funny, mostly because we all pretty much looked like that back in '09 ("non-minimal" running shoes, softball league high socks, old school soccer shorts):
Many will remember Alyssa KILLING IT as Kelly LeBrock from Weird Science:
Kathryn proved Fonda CAN have a motor in the back of her Honda:
JoJo and Ada were adorable as Ladybugs:
Who can forget Rex Kwon Do and his American Gladiator ladies:
And, of course, perhaps the most disturbing and hilarious of them all - your favorite Sports Chiropractor channeling his inner Richard Simmons:
Let that sight sink in for a minute. You're welcome.
WOD for 10-27-16:
FIVE 2-Minute Cycles For MAX CALORIES:
10 Deadlfts @ 225/155 lbs
10 Box Jumps @ 30/24 in
Row for MAX CALORIES
(Rest 2 Minutes)
This is 2 minutes of work followed by 2 minutes of rest, repeated for 5 cycles. Your score is total calories rowed across all 5 cycles. The deadlifts should be solid & beautiful, the box jumps steady & explosive, and the row all out each time.
Saturday Costume WOD
Last year's Halloween Saturday Costume WOD was such a big hit that we're bringing it back this year! Or, at the very least, bringing back the option to express yourself artistically while attacking a Sweaty Saturday workout with some Arena Ready friends.
Last year Stacey requested that folks wear their favorite throwback or current-era workout gear as costume - any decade or genre was fair game:
Inspired by the gold tights given to me by my father-in-law (yes, you read that correctly), I thought it would be fun to see my fellow AR buddies sport your favorite workout gear - from the "24-hr fitness look" to your favorite decade of style to the latest trend in the Marina. Who's with me?
This year we're offering that as a suggestion once again so that folks can be in the spirit of the holiday, but also comfortable enough to actually exert themselves while working out. Zumba? Bodybuilder? WWF superstar? 1980s contestant straight out of the Crystal Light National Aerobics Championship?
Yes, that last one is actually a thing:
If you're a tough guy but you still want to rock the 80s attitude, look no further than some of your former NFL heroes who probably wish they never agreed to sign up for this little gem:
Perhaps Prancercising is more your speed and sartorial style:
And, of course, there's always Country Hip Hop... combining two of Arena Ready's favorite musical genres into one strange entity that just gives you a weird feeling inside:
Those are just a few suggestions to get your creative juices flowing. If you already have a costume planned, and it doesn't fit any particular workout genre or era, then no worries - feel free to wear it with pride and rock it on Saturday instead! Just beware that face paint and/or superfluous accessories may get in the way of what your partner wants you to do in the workout.
In other words, leave the feather boa at home (or else we'll be cleaning feathers off of the gym floor for 2 days) and maybe save being the shower from "The Karate Kid" for next time:
That sort of excessive dandy flair just gets you in trouble really:
Alright, now that we've got all that settled... Tiger Woods and Lindsay Vonn look forward to seeing you all on Saturday:
Tiger holds her crutches because Tiger is a gentleman, obviously.
WOD for 10-26-16:
On a Running Clock...
A) From 0:00 - 10:00
Strict Press (Cycle 2, Week 4 - "Deload Week"):
Using your current "Base" of 95% of 1RM + 5 lbs...
40% x 5
50% x 5
60% x 5
B) From 10:00 - 30:00
Back Squat:
8-6-4-2
Climbing
If possible, add to 10-19-16, 10-13-16, 10-06-16.
C) From 30:00 - 36:00
"AMRAP Annie"
AMRAP 6 Minutes:
25 Unbroken Double Unders
25 AbMat Sit-ups
Set Your DVR! SF Fire vs PHX Rise Western Conference Final (Oct 26th 5pm PT)
Set your DVRs so you can watch Coach Sarah and the San Francisco Fire take on the Phoenix Rise in the 2016 NPGL Western Conference Final! The TV airing will be on Wednesday, Oct 26th, at 5pm PT. Comcast/Xfinity subscribers can search your Xfinity menu for "GRID" and it will pull-up the scheduled TV airings, including this match which will be televised on bein Sports network - record it and then watch some fast-paced GRID racing when you get home on Wednesday night!
WOD for 10-25-16:
"Cindy Full of Grace"
3 Rounds For Time:
3 Rounds of "Cindy"
10 Power Clean & Jerks @ 135/95 lbs
1 Round of "Cindy" is:
5 Pull-ups
10 Push-ups
15 Air Squats
(Compare to 07-27-15)
SAAB V & The Women's Heath Run 10 Feed 10
SAAB V
Congrats to Kim and her fellow badass Masters buddies, Sally & Hildy, for teaming-up and throwing down at the "Strong As A Bear V" competition at Tamalpais CrossFit! Their team finished 11th overall, showing folks that it wasn't just their outfits that deserved attention:
Women's Health Run 10 Feed 10
Over a dozen Arena Ready athletes will be running in the Women's Health Run 10 Feed 10 event this Saturday (Oct 29th). A portion of each runner's registration fee for the 10K event will be used to provide meals for 10 hungry people, and if you'd like to join some of your Arena Ready buddies at the event it's not too late! The event is holding a flash sale on registration fees and you can register right now (as of Sunday evening) for $27.50 by clicking here on the Run 10 Feed 10 website.
Hope everyone had a great weekend.
WOD for 10-24-16:
EMOM For 3 Rounds (9 Minutes):
MINUTE 1: 18/15 Calorie Row
MINUTE 2: 15 Unbroken Overhead Squats, pick load (no rack)
MINUTE 3: 100m Run
Use the same overhead squat weight across all 3 rounds and snatch the bar from the floor. Choose a weight that you can do all 15 reps unbroken with solid position. To spice things up run faster.
-then-
AMRAP 9 Minutes:
12 Toes-to-Bar
15 Kettlebell Swings @ 70/53 lbs
18 Wall Balls @ 20/14 lbs to 10 ft
Both men & women use a 10 ft wall ball target.
HSPU Congrats + Sweaty Saturday Runners
A BIG CONGRATS to everyone who got their first ever handstand push-up on Friday - exciting stuff! Nice work to Bianca, Catherine L, Matty Mo, Nevada, and any of the morning crew folks I missed (or anyone I didn't see firsthand) - so cool to see your hard work paying dividends.
If you're coming in for our traditional Sweaty Saturday WOD then I would wear shoes that are comfortable for running, and expect to work your butts off to hold a solid pace throughout. Happy weekend, all!
WOD for 10-22-16:
ON A RUNNING CLOCK...
A) From 0:00 - 9:00 For MAX REPS:
1600m Run
30 Deadlifts @ 185/125 lbs
MAX REPS Lateral Bar Burpees
Rest 3 Minutes (9:00 - 12:00)
B) From 12:00 - 18:00 For MAX REPS:
800m Run
20 Front Squats @ 135/95 lbs
MAX REPS Lateral Bar Burpees
Rest 3 Minutes (18:00 - 21:00)
C) From 21:00 - 24:00 For MAX REPS:
400m Run
10 Clusters (Squat Clean + Thruster = Cluster) @ 95/65 lbs
MAX REPS Lateral Bar Burpees
You change the weights and collars must always be on the bar. Score each part (A, B, and C) and the total workout by number of lateral bar burpees completed.
Rowing Technique: A Re-Post Courtesy of Concept2
While we'll spend some time on Friday reviewing handstand push-up progressions and efficiency tips, we thought it helpful to also (re)post this blog about rowing technique, given the WOD's other movements.
The good folks at Concept2 have a nice video covering proper rowing technique that we've sent to many of you requesting some help with gaining efficiency on everyone's favorite torture device (heh). If you haven't already seen the video it's worth a viewing:
Additionally, here is a summary of the proper rowing stroke from Concept2:
The rowing stroke can be divided into two parts: The drive and the recovery.
You will learn a coordinated movement pattern built upon the following positions and phases:
The Recovery (Phase 1)
■Extend your arms until they straighten.
■Lean your upper body forward to the one o'clock position.
■Once your hands and the oar handle have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.
The Catch (Position 1)
■Arms are straight; head is neutral; shoulders are level and not hunched.
■Upper body is at the one o'clock position—shoulders in front of hips.
■Shins are vertical and not compressed beyond the perpendicular.
■Balls of the feet are in full contact with the footplate.
The Drive (Phase 2)
■With straight arms and while maintaining the position of the upper body at one o'clock, exert pressure on the foot plate and begin pushing with your legs.
■As your legs approach straight, lean the upper body back to the eleven o'clock position and draw the hands back to the lower ribs in a straight line.
The Finish (Position 2)
■Legs are extended and handle is held lightly at your lower ribs.
■Upper body is at the eleven o'clock position—slightly reclined with good support from your core muscles.
■Head is in a neutral position.
■Neck and shoulders are relaxed, and arms are drawn past the body with flat wrists.
The drive is the work portion of the stroke; the recovery is the rest portion that prepares you for the next drive. The body movements of the recovery are essentially the reverse of the drive. Blend these movements into a smooth continuum to create the rowing stroke.
And on that note...
WOD for 10-21-16:
Handstand Push-up:
Skills & Drills
-then-
AMRAP 15 Minutes:
10 Deficit Handstand Push-ups @ 4/2 in
20 Calorie Row OR Assault Bike
30 AbMat Sit-ups
40 Walking Lunges
50 Double Unders
Throwback Thursday: GB Snatches a PR
#TBT to that time Grant partnered with Coach Sarah and hit a snatch PR in competition at the Deuces Wild Throwdown. The best part of this picture might be Sarah's proud expression in the background.
WOD for 10-20-16:
Power Snatch + Hang Squat Snatch + Overhead Squat:
4 Sets of (1+1+1)
Climbing as technique allows.
-then-
2 Rounds For Time:
600m Run
21 Hang Squat Snatches @ 115/80 lbs
21 Chest-to-Bar Pull-ups
Think of Fitness As Food
Brian Watts, owner and head coach at CrossFit Zenith (Wallingford, Connecticut), once wrote a blog post comparing fitness to food. It's a good read and a great analogy, so I wanted to re-share it with our AR community.
Here is his original post in its entirety:
Think of fitness as food. The globogym [Rob's Note: "globogym" = commercial gym] is your major fast food chain. You walk in a McDonald’s anywhere in the world, you know what you’re going to get. Same goes for Planet Fitness, The Edge Fitness and most of those other 24 hour gyms you see everywhere.
CrossFit is like a locally owned Italian restaurant. While all Italian restaurants have the same general goal (“Eat this Italian food here.”), each one has a different menu and cooks things slightly differently. Sometimes the globogyms try to do CrossFit as well, the same way fast food joints will throw in a meatball here and there or create an Olive Garden.
The analogy goes even deeper. If you frequent the local Italian restaurant, they’ll get to know your name, they’ll tell you about little specials they have for the good customers or make special request dishes for you. They’ll take extra care in making your order because your patronage is important to them. They started their business because they not only love to cook, they want to share that love of cooking with others. Behind every CrossFit gym is a CrossFitter. We try to learn everything we can about our gym’s members and do everything we can to bring our love of CrossFit to new people and watch it change their lives the way it has changed ours.
The globogym’s similarity to fast food works the same way. You’ll get a one-size-fits all situation with someone who may or may not know what they’re doing and who has seen so many people come in the door he can’t get them all straight. The only place that comparison falls apart is that fast food places want you to keep showing up, whereas the globogym does not. They would actually lose money if more of their members showed up. Instead, they put a super-low price on their membership and hope you’ll forget that you’re being charged $20 a month for something you never use.
Here’s something else to think about. If you try a new Italian restaurant and get food poisoning, was it the food that kept you hovering over the toilet hating life, or was it the chef who didn’t cook things properly? You might never go to a particular restaurant after your bad experience, but you do eventually go to another Italian restaurant. Substitute “Italian restaurant” with “CrossFit” and “chef” with “coach.” You can leave in the toilet part, ’cause that might still apply. People at bad CrossFit gyms get hurt. People at bad Italian restaurants get food poisoning. Italian food doesn’t inherently make you sick, CrossFit doesn’t inherently make you injured.
Like food, you can also create fitness all on your own. In this analogy, CrossFit becomes a cookbook. You can find all sorts of information on workouts and movements and CrossFit related awesomeness and go right out to your garage and start doing CrossFit, just like you can grab a cookbook from the shelf, go to the grocery store and start making your own food. Sometimes, you’ll be able to make food that’s just as good as what you get at your local restaurant. When you’re cooking, there’s always the chance you’ll read something wrong or get one of the ingredients mixed up and make everyone sick. Sort of like not reading all there is to know about an exercise movement and then going out and getting yourself hurt. Again, the former people will typically say they messed up the recipe while the latter will say CrossFit hurt them.
You have a wide variety of choices to get yourself fit, just like you have a wide variety of choices to put food in your mouth. Think long about the choices you make and if those choices were bad, think long about why they went bad. Test and retest. Taste and re-taste.
-Brian Watts (CrossFit Zenith)
WOD for 10-19-16:
ON A RUNNING CLOCK...
1) From 0:00 - 15:00
Strict Press (Cycle 2, Week 3):
***USING your current "Base" weight (95% of your 1RM + 5 lbs)...
75% x 5
85% x 3
95% x 1+ (Max Effort, i.e. as many reps as you can safely make)
***FOR EXAMPLE: if you lifted 120 lbs as your 1RM on 08-30-16 then 95% of that + 5 lbs (119 lbs) is your CURRENT cycle 2 "base":
75% of 119 lbs = 89 lbs x 5 reps
85% of 119 lbs = 101 lbs x 3 reps
95% of 119 lbs = 113 lbs x 1+ reps (Max Effort)
2) From 15:00 - 35:00
Back Squat:
8-6-4-2
Climbing
If possible, add to your top set from 10-13-16 and 10-06-16.
3) From 37:00 - 43:00
Weighted Plank:
3 x 0:45
Rest 1:00 between efforts.
You should know by now what loading you use for these sets (new athletes excluded). Keep your position and do more - light as a feather stiff as a board.
Beat The Holiday Binge
As the days get shorter, the evenings get darker, and the Holidays approach it's easy to find lots of reasons to avoid the gym. While understandable, the holiday season should not be an excuse to undo all the progress you've made throughout the year. Here are a few things that can help you to stay motivated.
1. Set a goal
It's a lot easier to feel good about time spent in the gym if you clearly understand what you're trying to accomplish. Whether your goal is to fit into a smaller size dress for the company holiday party, to make weight for an upcoming competition, to move up a t-shirt size prior to the 2015 Open, to improve your health markers prior to your next physical, or something entirely different, it's important to know what you're trying to accomplish. If your goal is important to you, and it's clear that you're making progress towards achieving it, it's much easier to continue the healthy habits that are getting you there.
2. Schedule the important things in your life
If you tend to become reactionary as life gets busy, the holidays will create endless opportunities for you to get overwhelmed and behind in your priorities. Developing a clear understanding of what's important to you will help you fit the key things into your day before you get swept away by all the distraction that can sometimes abound. If you know when the important stuff is going to get done, you won't be as likely to get derailed by an unimportant distraction.
3. Track your progress
One of the cool things about CrossFit training is its tendency to make you feel out of shape no matter how in shape you become. It continuously tests all participants at the level of their tolerance, so it's easy to forget that we are making progress. By tracking your workouts, your PRs, and your progress generally, it's easier to see that the time you're putting in at the gym is actually resulting in something. If it's not, you'll likely be feeling less motivated (but you'll also have a record of what hasn't been working, so you'll be able to analyze your program and change something).
4. Protect your gainz
If you've worked hard and consistently through the first 10 months of the year (or since you started CrossFitting), it's likely you've made some real progress in terms of strength, fitness, and body composition. Those of us who have been doing this a long time know that diligent effort applied consistently over time is the key to lasting results. Working really hard for 10 months and undoing it by eating whatever treats cross our paths, or letting our gym routine fall apart is a really good way to dissapoint ourselves come January when we realize it's basically time to start over. Learning to enjoy the holidays without overindulging is an important balance in striving for a healthier life.
WOD for 10-18-16:
Alternating EMOM For 5 Rounds (10 Minutes):
MINUTE 1: 3 Hang Power Cleans
MINUTE 2: 1 Muscle-up + 4 Strict Ring Dips
Climb to a top set on the hang power cleans, re-setting to the hang between reps (try not to drop from the top). For the muscle-up to ring dips practice quality reps and full dip range of motion - if dips are easy make them strict, otherwise kip as needed (either way make sure you're stable and under control on the high rings).
-then-
For Time:
40 Calorie Row
30 Pistols, alternating
20 Hang Power Cleans @ 185/125 lbs
10 Muscle-ups
Lisa's Letter to Drop-Ins
Lisa G recently shared an open "Letter to Drop-ins" via her Stilettos to Snatches blog. Check out the post in its entirely below (thanks so much for sharing, Lisa!):
As someone who has dropped in to many gyms in California, the United States, and internationally, CrossFit gyms are always uniquely special. Each gym has their own personality, culture, and set of core members. It’s something I’ve always loved about CrossFit, especially as I got around to visiting gyms while abroad on vacation. I’ve touched on what to do and how to be when visiting, but what about when you’re visiting my gym? For today’s Fitness Friday post, I’d like to write you a brief letter on what you can expect when coming to my gym, Arena Ready. This Fitness Friday post was inspired by Joe, a recent drop-in from Southern California. After spending a few minutes with him after class, it inspired me to think about what to expect when dropping in to my gym.
Dear Arena Ready Visitor,
First of all, thank you so much for choosing to come to my gym. There are a number of well-known CrossFit gyms in San Francisco and the Bay Area to choose from, and I’m honored you chose my gym. We’re not all over Instagram or Facebook, we don’t play host or showcase our gym through social media, and we don’t advertise. So thank you for finding us, or thank you to the person who directed you to us.
Whether you’re here for a few days or a few hours, there are a handful of things you can expect when you’re at Arena Ready. Our community is small, but we are indeed, quite mighty. From doctors to company presidents to stay-at-home moms to independent business owners, we’re a mixed bag of personalities. That being said, there are a few things you can rely on whether you’re at our 6AM class or our 7PM class:
THE POWER OF SHE
It’s funny, but “SHE” and “she” are real things at Arena Ready. The first SHE, is Sarah Hopping Estrella. You’ve probably seen her as part of your due diligence. You know, the NPGL's San Francisco Fire powerhouse. Or known as the 9th place finisher at this past year’s CrossFit Games California Regional. Sarah, however, is also a coach. She’s someone who wants to help each member improve their capacity. Sarah will also give you feedback and make sure you move well. And then there’s the other “she.” If you’re in any of our classes, the female athletes are the workhorses. No disrespect to my male friends, but the female contingency at Arena Ready really kicks ass.
THE Q.O.D.
The question of the day that’s asked before class. It is probably the one thing I rely on to get me going early in the morning. Each class has a question of the day. If you happen to have Rob Estrella as your coach, you’ll get some AWESOME questions. It’s a great ice breaker, and it helps you get to know who we are. Like I said, we have a bunch of personalities, The Q.O.D. helps showcase our quirky stories, restaurant suggestions, or how many shoes we own.
HELPFUL HANDS
Finally, we want to help. We want to make sure you don’t run up the hill for our warm-up, that you know there’s another side to the gym to grab equipment from, where to do your handstand push-ups against the wall, and where you can buy your snacks from. We also want you to know that you’re welcome here, and will offer your high fives, fist bumps, or hugs after a workout. We’ll cheer for you until you finish the workout, and afterwards, we’ll both lament how hard those chest-to-bar pull-ups got or how heavy those squats were.
So after all of that, I again want to thank you for choosing my gym. You won’t find some of the typical CrossFit clichés at Arena Ready. Most of us keep our shirts on during workouts and avoid celebrating finding “Pukie” after a workout. But we do care about our guests, and want you to feel part of our little family when walk in. If you’re at the 6AM class on the weekdays, I know it seems like we’re not all awake, but we’re trying! If you have any plans to visit San Francisco, please contact me directly. I’m happy to answer any questions about my gym or CrossFit too.
-Lisa G (Stilettos to Snatches)
WOD for 10-17-16:
Sumo Deadlift:
6-6-6-6-6
Climbing as technique allows.
This is NOT a max out session. If you struggle with learning how to hinge properly then use this session as another tool to dial-in your movement.
-then-
3 Rounds For Time:
400m Run
14 One-Arm Kettlebell (Hang) Snatches @ 53/35 lbs (7 Right THEN 7 left)
21 Box Jumps @ 24/20 in
The 2016 CrossFit Liftoff at Arena Ready
It's that time of year, and we're excited for the 2nd annual CrossFit Liftoff coming in early November. We'll be hosting the Liftoff for any Arena Ready members who would like to participate, and will post more details on days/times to complete the competition lifts and workout as the event draws near - for now check out the video below and let us know if you have any initial questions when you see us in the gym.
All levels are welcome and if you're looking for more supplemental barbell work in preparation for the event, sign-up for Barbell Club classes between now and the first week of November - we're running a programming cycle geared specifically toward preparing for the Liftoff!
Happy Weekend!
WOD for 10-15-16:
"Team Air Force WOD"
AMRAP 20 Minutes With a Partner:
20 Thrusters @ 95/65 lbs
20 Push Jerks
20 Overhead Squats
20 Front Squats
Only one partner working at a time on the barbell movements (barbell reps do NOT have to split evenly). Both partners must complete 4 burpees at the top of every minute, including the first minute (at 3-2-1 GO!).
Virtousity
In the dictionary, "virtuosity" is defined as great ability or skill shown by a musician, performer, etc. CrossFit defines virtuosity as doing the common uncommonly well. I believe that CrossFit's definition leads to the dictionary's definition. If you do the common uncommonly well, over time you develop great ability or skill.
When Kevin McMahon (2x U.S. Olympian in the hammer throw) was coaching me at Stanford, and again when he came to speak at Arena Ready, he talked about how our habits are like paths in the freshly fallen snow. Initially, in learning a new skill all movement patterns are equally awkward. Over time, the familiar movement pattern, the habit that we've built, feels the most comfortable. Sadly, the most comfortable movement pattern isn't necessarily the best one, it's merely the most comfortable. Even more unfortunate, once a habit has formed it's much more difficult to move well than it would have been prior to practicing it incorrectly countless times.
Said another way, in every single rep we have a choice: move better, move worse, or move the same. Each individual rep can seem relatively insignificant, except that every single rep is forming a habit, and setting a movement pattern. If each rep is merely a tally towards the goal of 10, 50, 100 reps, and no attention is paid to how the rep is done, we're likely to form relatively poor movement patterns because initially the best movement is seldom the one that feels the easiest. Good movement requires work - it might require stretching or straining - and at the very least it requires focus. In order to move well, and especially to retrain faulty habits, we have to strive for perfection, or at least improvement in every single rep.
In life talent goes a long way, but in the long run, focused effort nearly always trumps lazy talent. If in every single rep we strive to move better: achieve more depth, maintain greater stability, move faster without losing control, or any number of "better" qualities, we move in the direction of better. Over time, we develop virtuosity.
WOD for 10-14-16:
Every 90 Seconds For 8 Rounds (12 Minutes):
30 Unbroken Double Unders
1 Power Snatch
Both movements are completed within the same minute. Power snatches can climb to a top set if technique allows, or can be the same weight across all eight rounds (athlete's choice).
-then-
AMRAP 8 Minutes:
21 Wall Balls @ 20/14 lbs to 10/9 ft
12 Power Snatches @ 95/65 lbs