The Open At Arena Ready: What, When, How

The announcement of Open 17.1 will take place on Thursday at 5pm.  It's not too late to register for the Open on the CrossFit Games website here (please select Arena Ready CrossFit as BOTH your affiliate AND team).  If you're on the fence about signing-up then read this and this, and then decide (or speak with a coach if you have any questions).  If you're curious how it will all work read this first, then see below... 

1) The gym will do each of the 5 Open workouts as rolling heats during our Saturday classes, starting this Saturday, Feb 25th, and for the remaining 4 weeks/workouts that follow.  This previous post has all the initial details, and we'll cover more info on the eve of each Open Saturday at Arena Ready.

2) If, for some reason, you cannot do the workout with the rest of the gym on Saturday (travel, work trip, etc.), you can do it either on Thursday evening at 7pm (starting TODAY Thursday, Feb 23rd, following the announcement) OR during Open Gym on Sunday.  You would sign-up in advance just as you would for any other class.  If neither of those two make-up days/times work for you then please contact Sarah & Rob so we can discuss.  You could, of course, also do the workout at another CrossFit gym in the area to which you're traveling (read this blog post first if you haven't already).    

3) Every week the workout is announced to the world on Thursday at 5pm and your score submission to the CrossFit Games website is due by Monday at 5pm.  We'll be viewing the live-streamed announcements every week at the gym, so feel free to come by at 5pm to watch some high-level CrossFit games athletes tackle the WOD immediately after CrossFit releases the workout details. 

Any guesses what 17.1 will be???

WOD for 02-23-17:

Bent-Over Barbell Row:

6-6-6-6-6

Climbing for QUALITY

-then-

For Time:

600m Run

600m Row

25 Russian Kettlebell Swings @ 70/53

400m Run

400m Row

20 Russian Kettlebell Swings

200m Run

200m Row

15 Russian Kettlebell Swings

Why I'm Doing The Open: 2017 Edition

The 2017 CrossFit Games Worldwide Open officially starts on Thursday with the 5pm announcement of the first of five workouts ("17.1").  As of this writing we have, by far, the highest number of athletes registered for the 2017 Open of any CrossFit gym in the city (more than gyms with two and three times the total members we have), so it’s going to be an awesome ride these next few weeks.  As we've covered previously we will be doing the Open workouts as rolling heats during our Saturday classes over the next five weekends (just as we have done in previous years), so the energetic "Open Saturdays at Arena Ready" will be in full swing during this next month. 

This year, and in previous years, we’ve shared stories of AR members and coaches (and athletes from other affiliate gyms) and their reasons why they’re doing The Open… and why exactly they want to take part in the largest global competition of fitness.  I thought I'd share my thoughts as well on the (almost) eve of the 17.1 announcement. 

I'm doing The Open for many reasons.  

First of all I'm doing The Open because I believe in measuring things.  What gets measured gets done.  What doesn't get measured becomes anecdotal speculation - "I could have...", "I would have...", "I was this..." or "I was that..." blah blah blah.  In those cases you'll never really know.  It's kind of like Uncle Rico saying he could throw that football over those there mountains, and if only coach would have put him in they woulda' won state.  I don't want to BS myself, I want to know.  I want to see where I am at this point in time, what I'm able to accomplish, and what I still need to work on moving forward - I want real numbers, not talk.  I understand that my scores don't define me as a person, they are simply data points which tell me how I'm doing right now - relative to others in the fitness world, relative to my friends at the gym, relative to my buddies in the broader CrossFit community, and most importantly relative to myself.  Am I fitter than I was last year, three years ago, five years ago?  Can I point to things/events/developments in my life that have influenced my training and fitness in positive or not so positive ways?  Can I rationalize that major life events had an impact on my fitness, and am I ok with that - or do I want to change the course of things moving forward?  Some years have been better than others for me, and I would say that the last few have been some of the most challenging (read: I laid a few eggs during the last several years in The Open).  But every year I play anyway, because I want to look at that board and see what I'm capable of... even if I think my best is still ahead of (or behind) me.  Sitting on the sidelines isn't my style, even if I can't be the star.    

This will be my seventh consecutive Open (I've participated in them all), and before my first one I even participated in the Sectional qualifier competition which, at the time, was the feed-in for the Regional level.  I was fortunate enough to compete on a Regional Affiliate Team twice, even though I look back now and think I still had no idea what I was doing in many ways.  Thanks to The Open and Sectionals, and the workouts/events they challenged me with, I can tell you what my fitness looked like every year for the last eight years - I know what I could do well and what crushed me.  I remember movements seeming impossible that now seem routine, and alternatively I remember certain workout combinations being great for me that perhaps today, for whatever reason, are harder than they should be.  It's safe to say that I'm more skilled in movements now than I ever was, that I move better across the board, that I understand strategy and pacing and training better than I did, but that my engine (my ability to "go" or to hit that 2nd or 3rd gear) and strength levels have seen peaks and valleys over the years.  And I'm OK with that.  I'm not a CrossFit Games athlete, far from it.  I'm not even anywhere near the universe of a Regional-level athlete anymore.  Some days I entertain the idea of competing as a Masters athlete, and I used to think I had a little time since the Masters divisions started at 40 until this year’s change to 35.  THANKS A LOT CROSSFIT… WHERE WAS THAT FOUR YEARS AGO WHEN I WAS KILLING IT AT 35???!!!  Kidding, I wasn't actually killing it.  But it’s fun to sometimes think I was.  

If I ever want to be serious about being a competitive Masters athlete I'll need to step-up my training big time.  For now I'm cool with my athletic competition career taking back seat to my coaching career, as my ability to teach and understand fitness has improved immensely even as my ability to compete (or just hang) with the big boys in CrossFit has declined proportionally.  But hey, I'm still 39 years old and can run a sub-6 minute mile, deadlift 2.5x my bodyweight, and can play for days (assuming the activity or sport is not in the water) - I'm the fittest one by far in my circle of friends I grew up with (you know, normal people... non-CrossFitters, haha).  I want to celebrate that, be thankful for it, and continue to make small, incremental gains for as long as I can... even as life sometimes makes that difficult.  

I'm doing the Open because I love the sound of my wife's voice when she tells me, "good job, babe" as I'm lying on the floor in exhaustion after giving everything I had.  I can hear the sincerity in her tone.  She's the elite CrossFitter, not me, but she knows that regardless of level, or how fit I am versus how fit I once was, that this stuff is hard as hell... and she appreciates that I still do it so that I can be a better version of me.  She is my reason, not my excuse.

I'm doing the Open because Arena Ready is my home, and it's also home to a lot of people I deeply care about.  Just as I can hear the proud tone in my wife's voice when she's telling me I did great, I can also hear the supportive cheers and screaming of my friends who understand the pain of being uncomfortable - and who understand the growth and change that comes with putting yourself in that situation over and over again.  Without challenge there is no change.  This is my my crew - I've been to their weddings (and once was even honored to officiate); I've traveled near and far with them to compete, cheer, coach, and support; I've spent years with them, learning and understanding, trying to make us all better.  These are the people I would call if ever I needed real help in life - and no doubt they would be there for me.  This is my family.  No fucking way I would ever miss this experience with them.  I want them to hear my proud voice too, because I know the challenge they are undertaking.  Being comfortable with uncomfortable is a noble pursuit, and I stand in their corner. 

I'm doing the Open because I like to talk shit to my friends, and I like it when they return the favor.  I used to flirt with the idea that JUST MAYBE every single workout would have muscle-ups and/or handstand push-ups and thus I'd somehow finish ahead of Tony for once when all is said and done (ain't gonna happen).  And even though Grant has long since moved and will be submitting (ahem) questionably high scores from somewhere else (video or it didn't happen buddy), and Julian has otherwise been occupied courtesy of the NFL, and Cody is (for now) not here to to remind me that there's always someone younger and more athletic than I am - I still have plenty of friends at Arena Ready to chase.  We have a long list of men and women who work their asses off and can school me in any given workout on any given day, and it’s their dedication to bettering themselves that pushes me harder, and makes we want to cheer for them to beat me.  I could go on and on about the folks at AR that push me, and how much I enjoy jabbing at them in good fun, but this post is already too long and I don't want to start naming the dozens of people who should be mentioned. 

Finally, I'm doing the Open because I was taught that NO MATTER WHAT YOU KEEP SHOWING UP, especially when it comes to something you love.  So even though my fitness may not be where I want it to be, and even though there is a laundry list of things I still want to be better at, I'm ready to participate and do my best.  I can't wait to cheer, and coach, and high five, and I feel blessed to able to experience it all in our own gym.  I'm ready to try hard, not take myself too seriously, and be happy for my friends that may beat me (after I insult their shitty taste in shoes or ugly workout face, of course).  I could get wrapped up in the "stress" of The Open that people sometimes create for themselves, but I've never really been that type of competitor.  This is my Open, and my fitness, and my journey.  And really, the journey is all there is.

Bring it on, 17.1.

Get ready for a lot of this VOICE in your earhole, people. 

WOD for 02-22-17:

2-Position Hang Power Snatch ("Mid" Hang Above Knee, "Low" Hang Below Knee):

5 Sets of (1+1)

Climbing as technique allows

-then-

"Power Snatch Annie"

For Time:

5-4-3-2-1

Power Snatches @ 155/105 lbs

50-40-30-20-10

Double Unders

AbMat Sit-ups

(Compare to 06-23-16, 06-12-15, and 12-01-13) 

"Speal vs Khalipa"

Any of you old-schoolers remember this video?

WOD for 02-21-17:

For Time:

1-2-3-4-5-6-7-8-9-10

Clean & Jerks @ 155/105 lbs

Complete 1 round of "Cindy" after each set of clean & jerks (for a total of 10 rounds of "Cindy").

*1 Round of "Cindy" is: 5 Pull-ups / 10 Push-ups / 15 Air Squats

(Compare to 02-06-16, 11-29-14, 06-10-13, 01-24-13, 10-11-12)

AR Yoga: Get That Body Flexy For 17.1

Are you IN THE OPEN and looking forward to Open Saturdays at Arena Ready?  Are you already driving yourself a little batty trying to guess what Open WOD 17.1 will be???   Perhaps you should start your week with a little time dedicated to getting more flexy (you know, supple... mobile), and maybe even a bit more mindful (slowing things down can help prep you for speeding things up, after all).

Monday evening Yoga Class at Arena Ready is available to all AR athletes as a part of your membership (there is no charge to attend!) - we simply ask that you sign-up for class in advance so that Dani knows how many to expect, and bring your own mat if you have one (we have a few to borrow if you don't).  All levels of experience are welcome!   

WOD for 02-20-17:

Back Squat:

15 Minutes To Establish a Heavy Set of Eight, then...

7 Minutes For Two Drop Sets:

1x8 @ 85% of your top set

1x8 @ 80% of your top set

-then-

For Time:

21-15-9

Unbroken Wall Balls @ 20/14 lbs to 10/9 ft

Burpee Box Jumps @ 24/20 in

The Open: What We measure We Improve

NOTE: The gym will be closed on Sunday (Feb 19th) so that we can prep the gym for the Open which starts the following week.  We have a few little tweaks to be made in anticipation of the workouts and the big group who will be doing the Open at Arena Ready.

Speaking (again, sorry not sorry) of the Open - are you registered?  Click here and here to read the main details of how we'll run the Open at Arena Ready, and then head over to the CrossFit Games page to register (please select Arena Ready as BOTH your affiliate and your team).

James Clear - entrepreneur, weightlifter, and travel photographer - once wrote a blog post on the value of measuring important areas of our life.  It's a quick read and an important message that resonates with those of us who follow CrossFit as an observable, repeatable, and measurable training & fitness program - and who use The Open as a measure of exactly how far we've come, and how far we still have to go.  The concept can extend beyond your training, and into other areas of your life which you deem important.

The blog post is published here, and is included below in its entirety:

Imagine this…

Someone walks into the gym, warms up, does a little bit of this exercise, does a little bit of that exercise, bounces around to a few machines, maybe hops on the treadmill, finishes their workout, and leaves the gym.

This isn’t a critique of their workout. In fact, it’s quite possible that they got a nice workout in. So, what is notable about this situation?

They didn’t measure anything. They didn’t track their workout. They didn’t count reps or weight or time or speed or any other metric. And so, they have no basis for knowing if they are making progress or not. Not tracking your progress is one of the six major mistakes I see people make in the gym.

But here’s the thing: We all have areas of life that we say are important to us, but that we aren’t measuring.

What We Measure, We Improve

Count something. Regardless of what one ultimately does in medicine—or outside of medicine, for that matter—one should be a scientist in this world. In the simplest terms, this means one should count something. … It doesn’t really matter what you count. You don’t need a research grant. The only requirement is that what you count should be interesting to you.

—Atul Gawande, Better: A Surgeon’s Notes on Performance

The things we measure are the things we improve. It is only through numbers and clear tracking that we have any idea if we are getting better or worse.

• When I measured how many pushups I did, I got stronger.

• When I tracked my reading habit of 20 pages per day, I read more books.

• When I recorded my values, I began living with more integrity.

Our lives are shaped by how we choose to spend our time and energy each day. Measuring can help us spend that time in better ways, more consistently.

It’s Not About the Result, It’s About Awareness

The trick is to realize that counting, measuring, and tracking is not about the result. It’s about the system, not the goal.

Measure from a place of curiosity. Measure to discover, to find out, to understand.

Measure from a place of self-awareness. Measure to get to know yourself better.

Measure to see if you are showing up. Measure to see if you’re actually spending time on the things that are important to you.

You Can’t Measure Everything

Critics will be quick to point out that you can’t measure everything. This is true.

• Love is important, but how do you measure it?

• Morality is important, but can it be quantified accurately?

• Finding meaning in our lives is essential, but how do you calculate it?

Furthermore, there are some things in life that don’t need to be measured. Some people just love working out for the sake of working out. Measuring every repetition might reduce the satisfaction and make it seem more like a job. There is nothing wrong with that. (As always, take the main idea and use it in a way that is best for you.)

Measurement won’t solve everything. It is not an ultimate answer to life. However, it is a way to track something critical: are you showing up in the areas that you say are important to you?

The Idea in Practice

But even for things that can’t be quantified, measuring can be helpful. And it doesn’t have to be complicated or time-consuming.

You can’t measure love, but you can track different ways that you are showing up with love in your life:

• Send a digital love note to your partner each day (text, email, voicemail, tweet, etc.) and use the Seinfeld Strategy to keep track of your streak.

• Schedule one “Surprise Appreciation” each week where you write to a friend and thank them for something unexpected.

You can’t measure morality, but you can track if you’re thinking about it:

• Write down three values that are dear to you each morning.

• Keep a decision journal to track which decisions you make and whether or not they align with your ethics.

The things we measure are the things we improve. What are you measuring in your life?  

-James Clear

"It's Not About The Result, It's About Awareness."

I love that part.  

Well over half of our gym's community signed-up for the 2015 and 2016 Opens, a percentage much higher than any other CrossFit gym I know of.  So I know we are a group of individuals who value, among other things, the process of measuring our progress.  The beauty of the awareness that comes with measuring is the discovery of what you're capable of with consistent effort applied over long periods of time.

I, of course, would be remiss if I didn't take this opportunity to encourage every one of you Arena Ready members to PLEASE USE Beyond The Whiteboard to record your progress.  We pay for it so you don't have to.  Don't know what Beyond The Whiteboard is?  Well then read this old post and then email/message us so we can add you to our group.

No, the BTWB system isn't perfect and its app can sometimes be a bit difficult with some of our more creative workouts, but it is a powerful tool when used consistently (you can even see where you stand in popular workouts against the tens of thousands of other users in the world... even if privately to yourself after making your privacy settings as such).  Make it a habit - get on it, and when "17.1" pops up again (after this year) you'll be able to see how much you've improved, and how far you can still progress.   

WOD for 02-18-17:

With a Partner, 2 Rounds For Time:

50 Calorie Row

50 Handstand Push-ups

50 Thrusters @ 95/65 lbs

50 Power Cleans

Only one person working at a time. Reps do NOT have to split evenly.

Flashback Friday: 16.2 at Arena Ready

Are you IN THE OPEN at Arena Ready?

There's still plenty of time to register (a little over a week in fact), so come and be a part of the fun these next 5 weeks!

Check out Brian's video of 16.2 during last year's Open at AR, and couple of Jenny's awesome shots...

Happy Friday!

WOD for 02-17-17:

"Hopping's Friday Fiesta!"

AMRAP 14 Minutes:

40 ft Walking Lunges

40 Double Unders

4 Muscle-ups

80 ft Walking Lunges 

80 Double Unders

8 Muscle-ups

120 ft Walking Lunges

120 Double Unders

12 Muscle-ups

... Etc.... continue the sequence until 14 minutes expires.

-then-

Tabata:

Hollow Rocks

For 5 Consecutive Saturdays Starting Feb 25th: The Open At Arena Ready!

Are you IN THE OPEN at Arena Ready?!

Starting on Saturday, February 25th - and for five consecutive Saturdays - our daily WOD will be the current week's Open workout (for those of you who have done The CrossFit Games Worldwide Open at AR previously you know the drill).  On Saturday, February 25th we will do "Open Workout 17.1"... whatever that may be (we shall find out on Thursday, February 23rd at 5pm, along with the rest of the world).  Every Thursday at 5pm the Open workout will be released, and the following Saturday we will do the WOD as a gym during Saturday classes.  

Each Saturday class during this five week time period will consist of multiple heats of the Open workout, and each athlete should expect to do the WOD during one of the heats and also judge a fellow athlete during another heat.  You are, of course, welcome to stay for as long as you like to cheer on other athletes as they tackle the WOD, or continue to help with judging.  These "Open Saturdays" are pretty energetic and are really fun days at the gym - and many AR members like to hang out for a few hours to watch, judge, and cheer for their friends.  We will continue to ask you to sign-in for class, just like any other Saturday, to save your spot during that hour.

If you're not formally entered in The Open you can still do the workouts at AR, and you'll participate in heats just like those of us who are registered for the event.  But if you plan on working out on Saturdays during those five weeks anyway you may as well sign-up and participate (officially) in the fun!

It's one week before the first workout ("17.1") is announced, and it's not too late to register for this awesome worldwide event which you'll be able to participate in with your fellow friends and members at Arena Ready.  You can still register for The Open through the CrossFit Games website here (registration cost is $20):

http://games.crossfit.com

When registering yourself please be sure to select Arena Ready CrossFit as BOTH your affiliate and your team, so that your profile appears on our team roster.  There are several of you who have already signed-up and are currently registered under our affiliate but NOT under our team - so please double-check!

s always, please let us know if you have any questions.

Brian C documented "Open 16.1" at Arena Ready last year.

WOD for 02-16-17:

"Sid & Nancy"

With a Partner, 5 Rounds For Time:

800m Row

33 Overhead Squats @ 95/65 lbs

Only one athlete working at a time. Reps may be shared in any fashion and do NOT have to split evenly.  Partners MUST tag each other in for every switch.

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)