Workout of the Day
The Kipping Toes-to-Bar
We've posted this video a few times but it's always worth sharing again for those of you still working on toes-to-bar (and who isn't?). Here's Chris Spealler, who Coach Sarah used to work with on the CrossFit HQ Seminar Staff, talking through some efficiency tips for the kipping toes-to-bar movement:
WOD for 02-15-17:
One-Arm Dumbbell Overhead Squat:
5-5-5-5-5 (each side)
For Quality
-then-
"The Burpee Wave"
EMOM For 7 Minutes:
1) 14 Burpees to Target
2) 16 Burpees to Target
3) 18 Burpees to Target
4) 20 Burpees to Target
5) 14 Burpees to Target
6) 16 Burpees to Target
7) 18 Burpees to Target
The athlete starts standing, and then moves from flat on the floor to touching a target 6 inches above their max reach with both hands.
-then-
AMRep 5 Minutes:
Max Reps Toes-to-Bar
Sit Up Straight!
In the gym we're constantly trying to get athletes to maintain good positions, whether it be during weightlifting, bodyweight movements, or even mono-structural conditioning elements (running, rowing, jumping, etc). The cues you hear of "chest up" or "chest out" or "set yourself big and proud" are really just tools we use to get athletes in better positions to move external objects or their own body through space. And really, posture is just a proper-sounding word for position.
Good posture in the gym hopefully leads to an increased awareness around better general posture in one's daily life outside of the gym. The folks at TedEd made this little video about the benefits of good posture - check it out:
WOD for 02-14-17:
Alternating EMOM For 4 Rounds (12 Minutes):
1) 15/12 Calorie Row
2) 7-5-3-3 Deadlifts, climbing to your working weight
3) 200m Run
Treat this as an extended warm-up, not as a conditioning piece - thus the easy target numbers on the row. Deadlifts should climb in weight up to (or just past) your working weight for the workout below, and the run should be a brisk stride.
-then-
5 Rounds For Time:
20 Box Jumps @ 24/20 in
15 Wall Balls @ 20/14 lbs to 10/9 ft
10 Deadlifts @ 245/175 lbs
Why Fear The Open?
When people start talking about stressing out during the Open, trust me, I get it.
I think stress during the Open in prior years may have actually shortened my life. But is that the Open's fault? NFW.
I think the Open can be stressful for three primary reasons:
1) I'm not as good as I want to be
2) I'm worried I'll let people down
3) I'm worried my friends will be mad if I beat them
If I'm not as good as I want to be it's typically because I have unrealistic expectations and/or because I haven't put in the work. If I've been inconsistent in my training, or in working on my weaknesses, that will become painfully clear in the Open. My weaknesses will be thoroughly exposed for all the world to see.
The truth is, I've learned that for the most part the world doesn't really care how I do, neither do my friends or my family. They will only be let down if I don't try, and/or if I'm devastated by my results. And truth be told, even then they won't really be let down, they'll just be hoping I stop talking about it soon.
My friends probably will be a little mad if I beat them, but not because I beat them, but because of #1 above for them - they aren't as good as they want to be. And same in the reverse when I lose. Nobody likes to lose, but channeled properly losing can be a great motivator.
So, is the Open stressful? Sure, if you focus on the wrong things, or if you've been shorting reps and range of motion and you actually have something to hide (note that you're the only one who thinks no one notices).
The Open is actually a wonderful opportunity to see how far you've come, how far you have to go, and, most importantly, to enjoy the camaraderie that comes from shared ambition, experience, exhilarating success, and devastating failure. It exposes our strengths and our weaknesses, and gives us a chance to support each other through it all.
An awesome video Brian C. put together of the first workout (15.1) of the 2015 Open
at Arena Ready.
WOD for 02-13-17:
2 Power Snatches + 1 Squat Snatch:
12 Minutes to Establish a Top Set (NOT Max)
-then-
AMRAP 7 Minutes:
3, 6, 9, 12, etc. Power Snatches @ 95/65 lbs
3, 6, 9, 12, etc. Chest-to-Bar Pul-ups
The reps for both power snatches and C2B pull-ups increase by 3 every round until 7 minutes expires.
Doctor's Orders
With so many physicians and healthcare providers as members at Arena Ready, I couldn't help but watch this video and think how awesome it is that we have doctors, nurses, PAs, and NPs that lead by example and place a high priority on their own fitness. Many of them are, and have been, in the Open year after year.
The 2017 Open is two weeks away and we want you to be a part of the fun at Arena Ready. What are you waiting for? Click here to read an earlier post, and if you have questions feel free to ask a coach at the gym - more details will be posted in the coming week.
If you already know you're ready to rock, then join so many others at AR and register for the Open today: https://games.crossfit.com/
Be sure when registering to select Arena Ready CrossFit as BOTH your affiliate AND team!
WOD for 02-11-17:
With a Partner For Time:
800m Run (TOGETHER)
80 Calorie Row
40 Burpees Over Rower
40 Kettlebell Swings @ 53/35 lbs
600m Run (TOGETHER)
60 Calorie Row
30 Burpees Over Rower
30 Kettlebell Swings @ 53/35 lbs
400m Run (TOGETHER)
40 Calorie Row
20 Burpees Over Rower
20 Kettlebell Swings @ 53/35 lbs
The runs are performed TOGETHER, with both partners running simultaneously. The rows, burpees, and KB swings are shared in any fashion (does not have to be equally split), with only one athlete working at a time. The row cannot start until both partners have completed the preceding run.
Flashback Friday: The Fittest Games Event 2
Caleb Kerr Photography caught a nice little moment after Event 2 at the Fittest Games a couple of weeks ago in Austin, TX. Also, check out new Austin residents, and Arena Ready alumni, Lesha and Ashley in the shot!
Happy Friday, everyone!
#Swolemates
(Photo courtesy of Caleb Kerr Photography)
WOD for 02-10-17:
On a Running Clock...
A) At 0:00
NOT For Time:
800m Run (Easy Stride Pace)
B) At 8:00
"2016 CrossFit Games Regional Event 3"
For Time (6 Minute Cap):
104 Wall Balls @ 20/14 lbs to 10/9 ft
52 Pull-ups
C) From 18:00 - 30:00
Push Press:
12 Minutes to Establish a Heavy Triple (no rack, cleaned from the ground)
Evans Avenue Parking
A big CONGRATS to the athletes who got their first ever STRICT muscle-up on Wednesday during class - James O., Diego, and Seiji. Nice work, gents! We also had a handful of athletes who are SO close, and could get over the rings and through the transition with the tiniest little spot - Chris E., David G, and Bianca, to name a few. Keep working at it folks... the strength, stability, and mobility gains are paying off, and your positional awareness is getting better in the transitions!
Wednesday classes had me talking about the Evans Avenue parking option at the gym, since Wednesday 12pm and 4pm classes can be the toughest times during the week to find parking immediately next to the gym (thanks mostly to street cleaning up the hill). One option that's usually a great alternative (whether it be Wednesday or not) is parking on Evans Avenue, just off of Cesar Chavez.
Evans Avenue puts you just 1,000 feet or so away from the gym (through two crosswalks), and there's almost always plenty of free parking available - check out a visual orientation by clicking here:
WOD for 02-09-17:
Pause Back Squat:
3-3-3-3-3
Climbing as technique allows. Pause is 3 seconds in the bottom.
-then-
AMRAP 9 Minutes:
30 Dumbbell or Kettlebell Walking Lunges @ 35/25 lbs (per side)
25 Box Jumps @ 24/20 in
20 Medicine Ball Sit-up & Throw @ 20/14 lbs
Deadlifts, HSPUs, and MUs, Oh My!
Since it's Open season, the deadlifts and HSPUs in Wednesday's WOD remind me of that time in 2016 when we saw 55 reps of each in "Open Workout 16.4." Thankfully some of us got it together enough afterwards to take this happy photo under Jenny's careful direction...
We're just over two weeks out from the announcement of the first Open workout, so the propaganda will continue until registration numbers improve (LOL). DO IT!
WOD for 02-08-17:
Strict Muscle-up:
Skills & Drills
-then-
For Time:
21 Deadlifts @ 225/155 lbs
21 Handstand Push-ups
3 Strict Muscle-ups
15 Deadlifts
15 Handstand Push-ups
3 Strict Muscle-ups
9 Deadlifts
9 Handstand Push-ups
3 Strict Muscle-ups
A Better Firefighter: Tamara Holmes
Are you in the Open?
Our friend, fellow affiliate owner, and Oakland Firefighter, Tamara Holmes, is. She's participating in the Open to lead by example for her athletes of all levels, to stay in shape (and ready for anything) for her job, and to see how she stacks up with other firefighters and masters athletes around the world. She knows she's not winning the CrossFit Games but she's kicking ass in life, getting fitter while doing so, and wants everyone around her to do the same.
Well done, Tamara!
Sign-up to participate in the Open at Arena Ready with your friends and gym buddies:
Be sure when registering to select Arena Ready CrossFit as BOTH your affiliate AND team!
WOD for 02-07-17:
Alternating EMOM For 5 Rounds (24 Total Minutes):
1) 12 Chest-to-Bar Pull-ups
2) 50 Double Unders
3) 18/15 Calorie Row
4) 12 Hang Power Snatches @ 95/65 lbs
5) Rest
If the C2B pull-ups, dubs, and hang power snatches are easy for you then perform all 5 rounds unbroken.
Deadlift PRs Abound!
Following the prior week's insane number of front squat PRs, last week saw an even higher number of deadlift 1-rep max PRs - I think we counted nearly four dozen lifetime bests! It's always an exciting day in the gym when heavy deadlift singles and/or 1RMs are on the board, as it's usually the biggest lift in the repertoire for nearly every athlete... and something about standing up a bunch of heavy weights just feels AWESOME.
Congratulations to all of the athletes who set new PRs! Your hard work during our last strength cycle(s) paid off in spades!
The blue notations in the lefthand margin note every PR!
WOD for 02-06-17:
Thruster:
15 Minutes to Establish a Heavy Triple
-then-
"The Air Force WOD"
For Time:
20 Thrusters @ 95/65 lbs
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
Perform 4 burpees at the top of every minute, including the first (at 3-2-1 GO!).
(Compare to 02-22-16, 04-10-15, 07-09-14, and 02-03-14)
Arena Ready: In The Open
It's that time of year again - the 2017 CrossFit Games Worldwide Open begins on February 23th and registration is live!
Experienced CrossFitters at Arena Ready know what lies ahead (well, sort of ;-p), while newer athletes/members will likely be curious what all the hubbub is about these next couple of weeks (and months). We will post more detail (and many reminders) about "The Open" in the coming weeks, as well as some flashback moments from several awesome and inspiring performances over the last few years during The Open at AR.
For the time being, particularly for the newcomers, we'll leave you with the cool little video below - it highlights a couple of new athletes looking forward to participating in their first Open this year. The level of positive self-discovery one tends to encounter in the encouraging, inclusive, and competitive environment that is The Open is something most athletes never forget (or regret).
In the last two years OVER HALF of Arena Ready's members registered and participated in The Open - a participation level much higher than just about any gym we are aware of... so this year we are looking forward to the same enthusiasm and participation from our athletes. The Open workouts are inclusive, will have an option for scaled AND masters athletes (AKA older athletes), and will challenge you to tackle your weaknesses and push hard on your strengths. And few things can beat the unbelievable energy and camaraderie that transpires over the course of The Open workouts hosted at AR.
"But I'm still pretty new to CrossFit, and I'm so far from being considered a 'high level' CrossFitter... should I participate in The Open?" Assuming you are healthy (free of major injury) and training fairly consistently (at least 3x per week on average), then the answer is likely YES! We always like to use the example of entering a 5K or 10K running race as an analogy - nearly everyone who enters a 5K or 10K (or even a marathon for that matter) knows they probably won't win, but they participate and compete anyway. Why? Because it gives them an opportunity to train for something and get better, to compete with and support friends new and old, and to learn a lot about what you're actually capable of... often times it's more than you think.
More details to come but if you have immediate questions please speak with a coach at the gym! When you register please make sure to SELECT ARENA READY AS BOTH YOUR AFFILIATE AND TEAM.
So what are you waiting for? Are you IN THE OPEN?
WOD for 02-04-17:
In Teams of Three, For Time:
A) 30 Wall Balls @ 20/14 lbs to 10/9 ft (EACH ATHLETE COMPLETES 3 ROUNDS)
B) Max Reps Toes-to-Bar
C) Max Reps Hang Power Cleans @ 135/95 lbs
Athlete A completes 30 wall balls while Athlete B performs max reps of toes-to-bar and Athlete C completes max reps of hang power cleans. Once Athlete A is done with 30 reps of wall balls everyone rotates as such:
A > B, B > C, C > A
Continue until ALL THREE ATHLETES HAVE COMPLETED 3 ROUNDS OF 30 WALL BALLS, at which point time is called.
The team must continuously count the total reps of toes-to-bar and hang power cleans through the entire workout. Each rep of toes-to-bar and hang power cleans counts as one second SUBTRACTED from the team's time to complete the workout - this "adjusted" time is the team's official score.
So... go fast, do lots of reps, and be good at math. Easy, right?
(I'm not sure I'm even going to attempt to put this one into BTWB for scoring... LOL)
BA AR Women Part 2: Coaches Esterina & Sarah
Coach Esterina Completes Her Level 2!
Part 2 of 2 on our badass Arena Ready ("BA AR") women from this past weekend - starting with Coach Esterina completing her CrossFit Level 2 Trainer Course at the original "Ranch" in Aromas, CA. Here she is with the HQ Staff, including our friend, Katie Hogan (pictured below on the far right), as well as CrossFit legend, Annie Sakamoto (2nd from the right). Esterina sharpened her skills with some of the most seasoned CrossFit trainers during the weekend, and we're proud of her efforts to continue to expand her coaching knowledge.
Congratulations, Esterina!
Coach Sarah Finishes 4th Overall at The Fittest Games!
Coach Sarah took to the competition floor this past weekend in Austin, Texas, at one of the most competitive events in the country - the "Pro Division" at the 10th Annual Fittest Games ("TFG10"). In a field of CrossFit Games athletes, NPGL/GRID athletes, and top-tier Regionals athletes, Sarah was able to produce consistent & steady performances throughout the weekend's 6 challenging WODs, and finished in 4th place overall - just one point shy of the podium! It was a solid outing, especially considering the objective to "train through" the event and use the weekend as an opportunity to workout at "game speed" among some of the fittest in the US (and, of course, to visit her brother & his wife, along with their newborn baby and 2-year toddler LOL).
Congrats, Sarah, on a solid weekend of competitive exercise - and thanks for representing Arena Ready on the big/national stage!
WOD for 02-03-17:
"Tabata Frittata"
Tabata:
Row for Calories
Ring Dips
One-Arm Dumbbell Power Snatches (alternating) @ 55/45 lbs
Burpee Box Jumps @ 24/20 in
(Rest 1 Minute Between Movements)
This workout lasts for 19 total minutes (including rest minutes). The Tabata interval is 0:20 seconds of work followed by 0:10 of rest, repeated eight times (for a total of four minutes). We will NOT alternate the movements, but will complete ALL EIGHT intervals for a given movement before moving on to the next movement. There is one minute of rest between movements. Your score if the LOWEST rep round for each of the four movements.
BA AR Women Part 1: Coach Alyssa
Part 1 of 2 on our badass Arena Ready women from this past weekend - Coach Alyssa and her amazing "comeback" performance at the 2017 NorCal Masters Competition. After a more than a year away from any competitive fitness events, battling back against injury and fighting to work her way back into CrossFit, Alyssa entered the competition which draws some of the fittest masters athletes from around the state (and beyond). With a steady, hard-fought performance throughout the weekend she was able to finish in 24th place overall among a talented field of athletes - and if there were bonus points for technical proficiency in movement we think she would have been near the top for sure. :-)
A huge congratulations to Alyssa for her incredible achievement, and for showing us once again how tough she really is (not that any of us forgot... 2014 CF Open Thruster/Burpee WOD, anyone?). You rock, Coach Alyssa, and we're all so very proud of you!
(Photos courtesy of TJ's Gym & NorCal Masters)
Much like the Front Squat progression that concluded last week, we'll test the deadlift on Thursday. For those who have made the deadlift strength cycle sessions consistently you've likely set yourself up for a new 1-rep max. For those who haven't, please keep in mind that a 1-rep max may not be the end goal for the session - a healthy back is far more important than just about any PR (including the ones you haven't really "earned").
The weights will be there tomorrow... will you?
WOD for 02-02-17:
Deadlift:
Establish Your New 1-Rep Max
-then-
AMRAP 9 Minutes:
21 Kettlebell Swings @ 53/35 lbs
15 Chest-to-Bar Pull-ups
9 Pistols (per side, alternating)
The pistols are alternating sides for 9 reps per leg, or 18 total reps per round. Before you ask - it just looks better to write 21-15-9 than to write 21-15-18.