Workout of the Day
Biathlon You Say?
Well, not quite that sort of biathlon. Or this one for that matter... but pretty close.
WOD for 11-16-16:
Strict Press (Cycle 3, Week 3):
***Using your Cycle 3 "Base" weight...
75% x 5
85% x 3
95% x 1+ (Max Effort, i.e. as many reps as you can safely make)
***See this post from two weeks ago (click here) for how to calculate your current Cycle 3 "Base" weight.
-then-
"Mini Muscle-up Biathlon"
For Time:
400m Run
12 Muscle-ups
400m Run
9 Muscle-ups
400m Run
6 Muscle-ups
You must run a "penalty" lap of 200m every time you break a set of muscle-ups.
Variety is the Spice of Life
Lately I've been pondering the various symptoms associated with nutritional deficiencies. At the extreme end, scurvy, spina bifida, and rickets are well known conditions associated with nutritional deficiencies, but it turns out a huge number of maladies can be treated and/or prevented by merely consuming sufficient quantities of all the various things our bodies need.
Athletes in particular have a higher requirement for most nutrients, given our higher muscle mass, higher activity level, and higher calorie consumption relative to the general population, leaving us more susceptible to deficiencies if we eat "normal" amounts of various foods. Athletes are also likely to resort to a routine in an attempt to systematize an effective macronutrient balance. Routine can be a tremendously useful tool, but it can also end up being a path to performance-inhibiting deficiencies.
Without getting too complex, protein is made up of amino acids, fats are made up of fatty acids, and carbohydrates contain a variety of sugars. These subcomponents of the macronutrients are similar to micronutrients (vitamins and minerals the body requires in small amounts), and not all protein, carbohydrate and fat sources contain the same breakdown of essential amino acids, fatty acids or micronutrients. With this in mind, it's possible to see how a diet consisting almost entirely of chicken, whey protein, broccoli, sweet potatoes, and almonds could become an issue, even if the macronutrient breakdown is "perfect" since you wouldn't be consuming the abundance of micronutrients available in eggs (K2), brazil nuts (selenium), red meat (iron and B12), cauliflower (practically everything useful), and oranges (vitamin C), just to name a few great food sources of micronutrients.
There are definitely those out there who build a routine around their macros and aim to cover their micronutrient bases by supplementing with a multivitamin. The potential issue here, especially for those who take a multivitamin in addition to other sports-related supplements like recovery drinks or pre-workouts, is a risk of toxicity, especially in the fat-soluble vitamins A, D, E and K. For athletes who operate in this realm, be sure to examine the labels for each of your supplements, and aggregate each vitamin to make sure your total daily intake isn't approaching the upper limits (ULs) set by the FDA.
As an athlete, it's important to be educated about the sources (in my opinion, unprocessed food sources are preferable) of the essential vitamins, minerals, amino acids and fatty acids required to optimize health and athletic performance. Especially if you're a creature of habit, it's a good idea to thoughtfully review your daily intake for possible nutrient deficiencies, or overdose if you're a supplement user. To this end, I think it's fun (because I geek out on this stuff) to Google "food sources of ____" and double check that I regularly consume an adequate amount of the key sources of that particular nutrient. I also sometimes Google "symptoms of Vitamin ___ deficiency" or "symptoms of Vitamin ____ overdose" mostly out of curiosity. As always, if you're concerned that you're suffering from a nutrient deficiency or toxicity, or may have a health condition that isn't yet diagnosed, it's crucial to consult your doctor!
Next week I'll post regarding my own habits, and how I generally think about a week of meals to try to ensure that I'm hitting my macros without neglecting my "micros".
WOD for 11-15-16:
Every 2 Minutes For 6 Rounds:
3 Power Cleans + 1 Split Jerk
Climbing
-then-
For Time:
BUY-IN: 100 Double Unders
Then, 21-15-9 of...
Russian Kettlebell Swings @ 70/53 lbs
Chest-to-Bar Pull-ups
BUY-OUT: 400m Run
Monday Evening Yoga
"Yo, are you going to leave before yoga class?"
"Namaste."
A friendly REMINDER that Yoga Class is FREE for all Arena Ready members and is held on-going on Monday evenings (from 7-8pm).
Dani, whom many of you have worked out with here at Arena Ready, teaches the 60-minute class in the lounge in AR South (main gym side). Here's Dani's description of what to expect during her Therapeutic Yoga class:
Therapeutic yoga is probably very different from what most people think of when they think of yoga. Not quite restorative, definitely not vinyasa, you can expect some stability work, standing poses, twists, and a whole lot of laying on the floor connecting to a deeper breath. I teach a slow practice, and will encourage a mind - body connection by asking you to pay attention to the more subtle aspects of the body (breath, skin, muscles, bones).
Moving in this slower way helps reveal both strengths and weaknesses you might not be able to connect with during more intense workouts. This awareness translates to every other area of life, including kicking ass in the gym. I'm a stickler for alignment, and as someone who injured myself practicing a more popular yoga style it is important to me that people practice yoga in a safe way. I play fun music, I don't chant, and I promise I'll leave your chakras alone. Besides, where else in your life to you get express permission and encouragement to slow down, breathe, and CTFO (chill the f*ck out) for an hour?
FINALLY: I often hear people say they can't do yoga because they're not flexible. Frankly, that's like saying someone shouldn't do CrossFit because they can't do a muscle up :) All bodies are welcome and this is appropriate/accessible for everyone at AR.
I hope to see you there!
~Dani
Please sign-in just as you would for any other class, and let us know if you have any questions.
WOD for 11-14-16:
Front Squat:
4x8
Across
Add to your working weight from 11-08-16. Remember, this is four SETS of eight REPS all across at the SAME weight. Not sure what to add? Keep it simple - if you used less than 200 lbs last week then add 5 lbs. If you used more than 200 lbs then add 10 lbs.
-then-
"Speed Limit"
A) AMRAP 5 Minutes:
20 Overhead Walking Lunges w/Plate @ 45/35 lbs
30 AbMat Sit-ups
Rest 2 Minutes, Then...
B) AMRAP 5 Minutes:
10 Plate Burpees @ 45/35 lbs
20 Air Squats
The plate burpee movement standard is:
-chest touches the plate on the floor
-plate above head with arms straight at standing/full extension
-plate returned back to the floor (can only be dropped from BELOW THE KNEE!)
(Compare to 11-16-15)
MeiLin McDonald: Never Give Up
WOD for 11-12-16:
"Loco Moco"
With a Partner For Time:
BUY-IN: 800m Run TOGETHER
Then, BOTH Athletes Complete...
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans @ 155/110 lbs
Burpee Box Jumps @ 24/20 in
BUY-OUT: 800m Run SPLIT
***Both partners must run together for the 800m buy-in, and the round of 10 Hang Power Cleans 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 HPCs and 10 BBJs, then Partner B performs 10 HPCs and 10 BBJs).
***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.
2016 CrossFit Liftoff: Two Champs at Arena Ready
It's not quite official just yet (video reviews and final score validations still pending) but it appears likely that TWO OF THE WORLDWIDE WINNERS OF THE 2016 CROSSFIT LIFTOFF ARE FROM ARENA READY!!!
Cassie is currently sitting in 1st overall in her weight class, and also scored 14th in the world in the "pound-for-pound" category. Her performance included a lifetime PR on the clean & jerk, a 322-rep performance on Saturday's "Event 3" WOD (that's 1 full round + 25 pull-ups + 47 calories on the rower), and a HUGE lifetime PR snatch of 182 pounds at 129 pounds bodyweight (that's 141% of bodyweight, folks!).
Coach Sarah is also sitting in 1st overall in her weight class, and perhaps more impressively is in 3rd overall among all classes worldwide. Her Liftoff performance included a 313-rep score on "Event 3" and a lifetime PR clean & jerk (complete with power clean for flair) of 265 pounds.
Additionally, each athlete who had been following our Barbell Club programming over the last training cycle hit lifetime PRs and/or "current era" PRs in their competition and/or training lifts - a BIG CONGRATS to Bex, Elliott, and Steven for crushing it with the barbell this past weekend. A shout out to Mike S. as well for becoming the newest member of the 300-pound clean & 400-pound squat clubs, and to Tony for a "current era" snatch PR (and near lifetime PR!) and a "no no no" squat at 475 pounds (no belt, no sleeves, no weightlifting shoes).
Great work everyone! We're so proud of your effort, and thrilled to be able to say that Arena Ready is the HOME OF TWO CROSSFIT LIFTOFF WORLDWIDE CHAMPS! Here's a quick look at Cassie's and Sarah's lifetime PRs:
And for all the keyboard coaches out there who have already weighed in on these lifts: 1) Thank you for your wisdom, we'd be so lost without you; B) Yes, you are correct, these max lifts are far from perfect (imagine that!) - we'll keep drilling their PVC technique so that these ladies don't spontaneously explode; 4) Yes, believe it or not, a power clean IS legal in weightlifting (not that this is a weightlifting meet); and finally d3) Yes, Sarah's belt is not legal by IWF or USAW standards - it's the belt CFHQ gave her for winning the Liftoff last year, so for some strange reason we thought it would be fun for her to wear it again... got it, TOTALLY ILLEGAL.
WOD for 11-09-16:
Bar Muscle-up:
Skills & Drills
-then-
"Pleasant Girls"
3 Rounds For Time:
50 Air Squats
7 Bar Muscle-ups
10 Hang Power Snatches @ 95/65 lbs
(Compare to 10-26-15)
Sarah's Letter to Arena Ready
Dear Arena Ready,
Today is a pretty rough one for many in the AR community. A new president, a new party in power, and the potential for a substantial change in direction.
I grew up in an environment where no one I knew would dare voice support for Clinton as President. Here in San Francisco, I don’t know anyone who would publicly criticize President Obama, and I know very few people who would admit to voting for now President-elect Trump. It puts me in a very strange position - as someone who grew up in a Republican “flyover state” which has now apparently become a Democratic swing state, now living in and loving the most liberal city in America.
What I want to emphasize is that I believe one thing very fundamentally: independent of politics, all people deserve the opportunity to pursue their best selves along other people doing the same. We all have a right to be who we are: strong in some ways, weak in some ways, different in almost every way imaginable, except in our need to pursue our best self, and to be surrounded by people who believe we are good and can be better.
Arena Ready has become my utopia. I look around and see people of different religions, ethnicities, nationalities, professions, and ages. Some of us are men, others are women, and as such, some of us love men, and others love women. We are in different tax brackets. We even have different political beliefs. Yet, we all show up at the same place nearly every day, seeking the same things: betterment of self, friendship, health, to be less weak, and to be more strong.
Thank you for being a place we can all be ourselves. Thank you for seeing each others’ differences, and loving them for them and simultaneously despite of them. Thank you for sweating without being self conscious. Thank you for scaling and acknowledging your weakness when you know you can’t do Rx, and when you know Rx is too easy. Thank you for being willing to put yourselves out there and set the best, or the worst, time on the board.
I can’t help but think we’re onto something. I hope that our community can change the world just a little bit, and make the future less divided. Keep being your awesome selves out there, keep your chins up, and know that at the very least, no matter how things change in the future, you have so many people here that care about you, and want the very best for you.
I really hope it’ll all be ok, and I bet it will be - some of the people I really care about and trust from my early life thought the world would end during the Obama presidency, and things got better. Now, most of my friends think the world could end in a Trump presidency, things could still stand to get even better. Let’s hope the good sticks, and the worst is behind us. Hang in there. Support each other. Keep pursuing excellence.
-Sarah
WOD for 11-10-16:
Deadlift:
3x8
Across
-then-
A) Against a 6-Minute Clock:
800m Run, then AMRAP of...
30 AbMat Sit-ups
40 Double Unders
-Rest 2 Minutes-
B) Against a 5-Minute Clock:
600m Run, then AMRAP of...
30 Walking Lunges
40 Double Unders
-Rest 2 Minutes-
C) Against a 4-Minute Clock:
400m Run, then AMRAP of...
30 Wall Balls @ 20/14 lbs to 10/9 ft
40 Double Unders
Well...
I got nothing for ya. Except maybe a workout...
WOD for 11-09-16:
Strict Press (Cycle 3, Week 2):
***Using your Cycle 3 "Base" weight...
70% x 3
80% x 3
90% x 3+ (Max Effort, i.e. as many reps as you can safely make)
***See LAST WEEK'S post (click here) for how to calculate your current Cycle 3 "Base" weight.
-then-
AMRAP 7 Minutes:
3, 6, 9, 12, 15, etc... Clean & Jerks @ 135/95 lbs
3, 6, 9, 12, 15 etc... Toes-to-Bar
This workout follows the ascending sequence of 3/3, 6/6, 9/9, 12/12, etc. reps of C&J/T2B until 7 minutes expires. Score by total number of reps completed.
(Compare to 02-10-15 and 03-30-13)
Arena Ready Holiday Party: Saturday, December 3rd
Holiday Party: Saturday, Dec 3rd
Contrary to my suggestion for bringing the annual Holiday Party to another venue (AKA somewhere else other than the gym), the overwhelming feedback has been that folks like having it at Arena Ready and love that they can hang out, grub on some good food, have a drink, and chat with a bunch of friends inside of the building WITHOUT the anxiety of a WOD looming over their head, haha. Our annual Arena Ready Holiday Party will be on Saturday, Dec 3th, and we plan on getting started around 4:00pm, hopefully allowing those who have other parties or obligations that evening to attend. We'll probably wind things down around 8:00pm.
Potluck: Paleo or Not!
By popular demand we will continue the tradition of making the party a potluck-style shindig, so feel free to bring a dish/treat/drinks to share. Healthy options are of course appreciated but by no means required. We'll have a potluck sheet at the gym after the Thanksgiving holiday, so please use it if you plan on attending so that folks can see what others are bringing.
Bring The Fam!
Our holiday parties, like many of our events, are generally family friendly - so bring your loved ones (including little ones) if so desired. That said, we may or may not be revisiting some popular games to test our functional fitness.
Wear a sturdy belt. Just sayin.
WOD for 11-08-16:
Front Squat:
4x8
Across
-then-
"Bad Hombre vs Nasty Woman"
3 Rounds For Time:
200m Run
11 Sumo Deadlift High Pulls @ 95/65 lbs
8 Burpee Box Jumps @ 24/20 in
16 Front Squats @ 95/65 (no rack)
Monday Motivation: More Stuff?
We loved Lisa's recent blog so we decided to share it as our Monday Motivation - check out Stilettos to Snatches here, and enjoy Lisa's post from just before this weekend:
MORE STUFF
I often get asked how many pairs of workout shoes I own. I sheepishly admit that it’s far too many, especially for someone who sits at a desk all day. And that doesn’t include my weightlifting shoes. When it comes to doing a workout, just like any one else, we want the things that set us up for success. For today’s Fitness Friday post, I was reminded that the reliance on more stuff for workouts isn’t always necessary. Are knee sleeves, wrist wraps, a weightlifting belt, and weightlifting shoes going to get you more PRs? Maybe. Or is it just a better attitude?
Today’s post was inspired by a friend of mine at the gym – Katie. Katie hasn’t been a CrossFitter for very long, but she’s certainly a damn good athlete. She’s a strong runner, and a dedicated member who works really hard. Katie recently back squatted 225 pounds in Metcons for a new PR. When I saw her results on the whiteboard, I was supremely jealous. Here I am in all of my gear, trying to just eek out 195.
ALL THE THINGS!
Taking that step back to do some reflection, I realized that my issue is something that plagues many people. We get caught up on reading ads, scrolling through Instagram, and watching TV. Camille LeBlanc drinks Xendurance before workouts, Rich Froning owns an ski machine, Noah Olsen does ROMWOD, Annie Thorisdottir wears all the latest Reebok gear.
CrossFit, just like any other sport these days, capitalizes on the the perception and need for stuff. Rogue Fitness is almost like the Amazon for CrossFit stuff, selling everything from muscle recovery electric stimulation machines to a host of knee sleeves and wraps. And then there’s the supplement side. Progenex and other companies have a number of products that suggest big PRs and increased capacity.
But what happened to just showing up and lifting with what you had on you that day? For good and bad reasons, I, like so many people, have a lot of things. None of that stuff works though without a few critical components. The first being, the consistency to show up and work hard. You can wrap yourself up in Ben Smith’s wardrobe or Sara Sigmundsdóttir’s blonde hair, but it won’t work unless you find the same work ethic that my friend Katie has.
-Lisa G
WOD for 11-07-16:
"Ranch Dressing"
For Time:
33 Calorie Row
33 Ring Push-ups
33 Kettlebell Swings @ 70/53 lbs
33 Walking Lunges
22 Calorie Row
22 Ring Push-ups
22 Kettlebell Swings @ 70/53 lbs
22 Walking Lunges
11 Calorie Row
11 Ring Push-ups
11 Kettlebell Swings @ 70/53 lbs
11 Walking Lunges
Sweaty Saturday: CrossFit Liftoff Event 3
The 2016 CrossFit Liftoff is upon us, and as promised (well, sort of) Event 3 is coming your way as our Sweaty Saturday WOD. If you'e not entered in the Liftoff then no worries - just come on in to the gym like you would on any other Saturday, say what's up to your friends, warm-up, and get your workout on... it just so happens that this Saturday the WOD comes to you courtesy of CrossFit HQ. We may even do it "Open Style" with heats and the whole deal - check it out:
WOD for 11-05-16:
"2016 CrossFit Liftoff Event 3"
AMRAP 15 Minutes:
25 Pull-ups
50 Calorie Row
100 Overhead Squats @ 45/35 lbs
50 Box Jumps @ 24/20 in
25 Pull-ups
Lisbeth Darsh: 10 Things I Learned In My CrossFit Class
Some Friday perspective courtesy of Lisbeth Darsh:
"10 Things I Learned In My CrossFit Class"
10. If you drop an empty barbell, a kitten does not die. But the gym owner sees blazing technicolor red. (Don’t drop that empty BB.)
9. Working harder is okay, but working smarter is what you really want to do.
8. You’re probably taking more breaks than you need.
7. What you lift is more important than what you wear.
6. The last person to finish is usually pissed that they’re finishing last.
5. People who don’t like deadlifts are like people who don’t like dogs: probably not to be trusted.
4. If anyone in your class says, “This workout doesn’t look too bad” you are all so screwed. Death is near.
3. The “bro” ratio in your class is a likely equivalent to the douchiness level of your gym. Shop accordingly.
2. If anybody tells you to “harden the f*** up” you are more than justified in telling them to “shut the f*** up.”
1. What’s in your heart is infinitely more important than what’s on your barbell.
And speaking of #5 from the list above...
WOD for 11-04-16:
Agility Ladder:
Skills & Drills
-then-
Standing Broad Jump:
3 Attempts For Max Distance
(Compare to 11-05-15, 03-06-15, and 01-12-14)
-then-
"The 49er Roll"
4 Rounds For Time:
9 Deadlifts @ 275/195 lbs
49 Double Unders
What Makes Muscles Grow?
This is a cool little video from the folks at TED-Ed that illustrates and summarizes things pretty well. Watch and enjoy!
We have over 600 muscles in our bodies that help bind us together, hold us up, and help us move. Your muscles also need your constant attention, because the way you treat them on a daily basis determines whether they will wither or grow. Jeffrey Siegel illustrates how a good mix of sleep, nutrition and exercise keep your muscles as big and strong as possible.
WOD for 11-03-16:
ON A RUNNING CLOCK...
A) At 0:00
"Jacques"
For Time:
1000m Run
50 Wall Balls @ 20/14 lbs to 10/9 ft
30 Chest-to-Bar Pull-ups
(Compare to 03-03-15)
B) At 15:00
"Jacques Jr."
For Time:
600m Run
30 Wall Balls @ 20/14 lbs to 10/9 ft
18 Chest-to-Bar Pull-ups
C) At 27:00
Tabata:
Medicine Ball Russian Twists @ pick load
The Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated for 8 rounds. Your score is the LOWEST number of reps among the 8 rounds.