Workout of the Day
Re-Post: Arena Ready Blog Sent To Your Email!
Thanks to Kathryn for the following instructions on how to get the Arena Ready blog posts automatically emailed to you! Get on it so you don't miss the daily WOD and/or gym news that you've been missing:
Today someone mentioned not reading the blog. Gasp! For those of you that don't read it because it's hard to remember to go to a website, you can have it emailed to you automatically!
The blog software puts out a computer-readable feed, called RSS, and you can subscribe to that feed using different apps or services. I use IFTTT ("If this, then that") to link it up to my email. The RSS feed URL is: http://www.arenaready.com/blog?format=RSS
I published the "recipe" so if you sign up for IFTTT you can just add this recipe with your own email address: https://ifttt.com/recipes/400363-arena-ready-blog-to-email
Thanks, Kathryn, for sharing!
WOD for 04-06-17:
Skill Focus:
Pistol
-then-
4 Rounds For Time:
12 Deadlifts @ 225/155 lbs
24 Pistols, alternating
48 Double Unders
Reminder: 2017 Spring On-Boarding Starts This Saturday, April 8th!
Reminder that our 2017 Spring On-Boarding Series for new athletes starts this Saturday (April 8th) at 12:45pm with the FREE "Introduction to CrossFit" class, and continues the following Saturday (April 15th) at 12:45pm with the "Beginner's CrossFit" class.
Click here for last week's post which included some details about the on-boarding process, and click here to sign-up for the free classes through our website (free registration opens one week prior to each class).
Happy Wednesday!
WOD for 04-05-17:
Alternating EMOM For 5 Rounds (25 Minutes):
1) 18/15 Calorie Row
2) 40ft Single Dumbbell "Goblet" Walking Lunges, pick load
3) 12 Chest-to-Bar Pull-ups
4) 200m Run
5) Rest
If you're a ninja at C2B pull-ups then do every round unbroken. Need to up the intensity? Run faster.
Lost & Found Spring Cleaning
It's that quarterly time again - the gym's Lost & Found has reached a point where many of the items feel like they've been unclaimed for some time. Gym clothes, shoes, wrist wraps, un-matched knee sleeves, lifting straps, and water/shaker bottles are some of the items that are currently looking for owners. There are also a few bags of items left throughout the gym that seem like they were intended for exchange but never actually got exchanged (don't worry, we won't donate the puzzles!). The weightlifting shoe cabinets are also accumulating their regular fill of random things that are not actually weightlifting shoes (or neatly kept belts, jump ropes, or non-stinky sleeves). We will consolidate said items in the Lost & Found bin (or next to it) this week so that potential owners can claim their stuff - anything left over at the end of next week will be donated to charity.
Thanks for your attention!
WOD for 04-04-17:
Behind The Neck Strict Press:
5-5-5
For Quality
-then-
Push Jerk:
3-3-2-2-1-1
Climbing as Technique Allows
-then-
AMRAP 3 Minutes:
9 Push Jerks @ 155/105 lbs
9 Box Jumps @ 24/20 in
Rest 4 minutes, then...
AMRAP 3 Minutes:
9 Push Jerks @ 155/105 lbs
9 Box Jumps @ 24/20 in
Use a rack for the push jerks. Set-up your equipment with enough safe space for box jumping clear of your neighbors and dropping/missing the barbell if needed. Be mindful when re-racking the barbell so as not to miss the j-hooks.
Monday Announcements
April Fools WOD
I hope none of you that read the Saturday (April 1st) WOD blog actually thought we'd do that to you, and then stayed home as a result. I was also hoping that the WOD's title being linked to this GIF of Christina Aguilera being all like JUST KIDDING clued you in as well.
Get The Deets For This Saturday
I'm embarrassed that I actually just wrote the word "deets" and it's getting published to the blog that way - not to mention the "being all like" in the paragraph above. Next thing you know I'll be using "sesh" in class - please punch me in the face if I do (you can take this blog post as my consent for you to do so).
Anyhow, the location of the Arena Ready "End of The Open Get-Together" this Saturday (from 5pm to 9pm) is set, so please check the Arena Ready Private Facebook Group (click here) for details. If you're a member at AR and not in the Private Facebook Group please request to be added. If you're not on Facebook then keep fighting the good fight (LOL) and contact me/Sarah for the info, or ask a coach at the gym!
Yoga Returns in May
Yoga classes are currently scheduled to resume in May once Dani returns to the gym. I know that she's looking forward to being back and the feeling is certainly mutual - we miss you, Dani!
The level of awesome in this photo represents much of what the Open is (and should be) about. Thank you, Jenny, for capturing so many incredible moments over the years... thank you Coach Liz, and all of our coaches, for being such strong leaders in this community... and thank you, Yami, and all of our athletes, for making Arena Ready a place where everyone supports one another in the pursuit of being "better than yesterday."
WOD for 04-03-17:
Back Squat:
Six work sets of FOUR reps, as follows:
A) 14 Minutes For...
4-4-4-4 Climbing to a Top Set*
*Add to your top set of SIX from 03-28-17
B) 6 Minutes For...
Two "drop" sets:
1x4 @ 85% of your top set
1x4 @ 80% of your top set
-then-
For Time:
100 Air Squats
30 Power Snatches @ 135/95 lbs
100 Air Squats
(Compare to 05-09-16)
AR End of The Open Get-Together: Sat, April 8th
We'll be having our annual "AR End of The Open Get-Together" next Saturday, April 8th, so please save the date if you're available! A late afternoon/early evening timeframe is generally the preferred schedule so we'll likely keep with that tradition. We're in the process of selecting the exact location and will update you both here and in the Arena Ready private Facebook Group once we've picked the spot (along with the exact start time). It should be good times as always!
Please note the gym will be closed on Sunday (April 2nd) but regular Open Gym will resume the following Sunday (April 9th).
WOD for 04-01-17:
11 Rounds For Time, With a Partner:
35 Thrusters @ 135/95 lbs
100 Double Unders
35 Bar Facing Burpees
100 Calorie Row
The 1 Minute Assault Bike Sprint Test
Oh man, two days in a row without a barbell in sight. When was the last time that happened at Arena Ready??!! Well, to be exact it was 17.2 and the day before 17.2 - back when some folks thought that the ENTIRE Open might be comprised of dumbbell workouts. Thank goodness that didn't prove to be true.
Not to worry, we'll hit the barbell again on Saturday. But for now here's a double dose of Friday conditioning courtesy of a sweaty bodyweight triplet, and then an ALL OUT SPRINT.
WOD for 03-31-17:
For Time:
600m Run
21 Toes-to-Bar
21 Burpee Box Jump Overs @ 24/20 in
400m Run
15 Toes-to-Bar
15 Burpee Box Jump Overs @ 24/20 in
200m Run
9 Toes-to-Bar
9 Burpee Box Jump Overs @ 24/20 in
Facing the box is NOT required on the burpee box jumps, and stepping-up is allowed if desired today (and NOT considered scaling). In other words, if 17.5 is still haunting your lower extremities then step-up, partner.
-then-
1 Minute Sprint Test:
Max Calories on Assault Bike
You might want to consider taking a Lyft home after this one, even if you drove to the gym. Seriously.
(Compare to 02-11-16)
Follow @arenaready On Instagram
Ah Instagram. Where the people are beautiful, the self-reflective posts are artsy, and the unsolicited fitness and weightlifting coaching is abundant. We finally started an Arena Ready Instagram account (well, not entirely true since we had it for a while but only just now made it active) and would love all of you to follow us: @arenaready. We promise to try our best to populate it with meaningful, and not so meaningful, content on a semi-regular basis. How's that for commitment?
Speaking of unsolicited coaching on Instagram, I just had to share this satirical gem from the folks at The Overheard Press:
Fitness Industry Threatened by Rise of Unsolicited Coaching on Instagram
The rise of unsolicited Instagram coaching has dealt a swift blow to the fitness industry.
In the last three years, the amount of unsolicited feedback on photos and videos of athletes training has jumped by 42%, according to Instagram data, while the total number of people seeking real-life coaches to help improve their fitness is down 20%.
Damon Greene, who trains in his garage, no longer seeks out coaching advice from local trainers.
“I started to realize the value of unsolicited Instagram coaching when I posted a video of myself performing a two-hundred and twenty-five pound snatch. It was a personal record for me.”
In the first 24 hours, Greene’s video received almost two-dozen comments from unidentified coaches around the world. These included helpful comments such as “Looks like 2 much weight,” “Your pulling with your arms bro,” and “ur back rounded that’s dangerous.”
“I really appreciated that there were so many people out there willing to take their time to improve my safety and fitness,” Greene explained.
In Los Angeles, the brunt of the downturn has fallen on personal trainers, many of whom rely on private coaching sessions for the bulk of their income. Trainers that once had 3-4 private appointments per day are now struggling to schedule half of that.
“The worst part is, the coaching that happens in Instagram comments is really concise and effective,” Says Dana Crosby, a personal trainer in Orange County.
But Greene says what motivated him to turn entirely to unsolicited Instagram coaches wasn’t just the effectiveness of their cues and corrections, but the generosity of their hearts.
“Here was a group of people I’d never met, some with private accounts, who were willing to look past the fact that I set a new PR on the snatch. Instead, this group of selfless coaches focused on what really mattered– Critiquing the minute details of my successful lift.”
“Their grammar was poor, and they often contradicted one another, but what they do is an example of truly giving back to the community. With free, unsolicited coaching like this, it really makes me wonder why anyone would pay to train with a coach in person.”
-The Overheard Press (March 29, 2017)
WOD for 03-30-17:
4 Rounds For Time:
400m Run
40m Walking Lunges
100m Kettlebell/Dumbbell Farmer's Carry, pick load
-then-
Weighted Plank Hold:
3 x 0:45 Seconds (Rest 1:00 Between Sets)
Spring On-Boarding: April 8th & 15th
Arena Ready "End of The Open" Gathering
Stay tuned for details on date and location of our 2017 "End of The Open" Get Together. We look forward to celebrating all of your hard work, PRs, and Open WOD battle stories!
Arena Ready Spring 2017 On-Boarding Series
Arena Ready's Spring 2017 On-Boarding Series for newcomers starts on Saturday, April 8th!
Most of you who are members at Arena Ready know that we only on-board a small number of new athletes every few months as membership spaces become available (usually because a couple of existing members moved for a job/school/etc). We're lucky to have a community of members with a very high retention rate, and as such we have dozens and dozens of folks who have been with us for 3, 4, and even going on 5 years (from the very beginning!). This creates the sort of unique and welcoming atmosphere we have at the gym... a close knit family of like-minded people from all different walks of life, who support and encourage each other in the pursuit of getting better. While we receive inquiries nearly every day from new people looking to join Arena Ready, we keep the intake & on-boarding process deliberate in order to keep our membership at a constant number - putting us in that sweet spot of knowing everyone in the gym, and being able to coach each athlete in a personal manner that ultimately leads to real progress.
Our Spring 2017 On-Boarding Series starts on Saturday, April 8th, with the "Introduction to CrossFit" class and continues the following Saturday, April 15th, with the "Beginner's CrossFit" class. Both 90-minute classes are free, and the completion of both allows a prospective athlete to then select a membership and start taking group classes as a member at Arena Ready. Existing members who would like to sit-in on the first half of the "Introduction to CrossFit" class are also welcome to do so, as the first 45 minutes cover the methodology of CrossFit and our specific approach to the application of that methodology at Arena Ready (a great way to get a refresher on that info if it's been a while since you've given it any thought).
Why am I telling all of you this? Because I want you (the members of AR) to help us continue to build Arena Ready with the sort of amazing people we already have in the building. I want your significant others, your family members, your friends, your neighbors, your loved ones - those are the folks we want to be a part of this incredible community, and those are the people who tend to stick around and really make fitness a lifestyle... because they already have you as a built-in advocate and support system. That's not to say we don't love the complete strangers who find their way to us and eventually become big parts of the AR family - we certainly have our fair share of those stories as well. But since so many of you ask us on a regular basis when the next on-boarding opportunity will be - because you have someone special in mind who you think might really enjoy it and benefit from the program - I wanted to post this here, with plenty of advance notice, to let everyone know.
So send them our way and help us fill the place with the incredible people in your life. They can register for the free classes (up to ONE WEEK PRIOR to the class date) on our website here! Existing AR members who would like to sit-in on the first half of the "Introduction to CrossFit" class can simply show up and hang out - no need to register for the class online.
Thanks, and let us know if you have any questions!
WOD for 03-29-17:
AMRAP 21 Minutes:
21 Calorie Row
21 Kettlebell Swings @ 53/35 lbs
21 Box Jumps @ 24/20 in
21 Overhead Squats @ 95/65 lbs
21 Ring Push-ups
Workout 17.5 & The End of The Open Got Me Like...
WOD for 03-28-17:
Back Squat:
Six work sets of six reps, as follows:
A) 14 Minutes For...
6-6-6-6 Climbing to a Top Set*
*Add to your top set from 03-21-17
B) 6 Minutes For...
Two "drop" sets:
1x6 @ 85% of your top set
1x6 @ 80% of your top set
-then-
Four 2-Minute Cycles For MAX REPS:
200m Run
20 Wall Balls @ 20/14 lbs to 10/9 ft
MAX REPS Chest-to-Bar Pull-ups
(Rest 2 Minutes)
This is two minutes of work followed by two minutes of rest, repeated for four cycles. Your score is total number of chest-to-bar pull-ups completed.
Open 17.5 Score Submission Due by Monday 5pm!
D-U-N done!
Please REMEMBER TO SUBMIT YOUR 17.5 SCORE to the CrossFit Games website (click here) by the 5pm Monday deadline! We cannot submit your score for you, so if you're on your phone or computer reading this do it now before you forget! A few of you have submitted scores we haven't validated because they have slight discrepancies against what we have in our records - I'll message these folks on Monday so you can double check your scorecards and withdraw/re-enter your score if needed.
Thanks, everyone!
WOD for 03-27-17:
Every 90 Seconds For 7 Rounds:
2 Hang Power Cleans + 2 Push Jerks
Climbing
-then-
"DT"
5 Rounds For Time:
12 Deadlifts @ 155/105 lbs
9 Hang Power Cleans
6 Push Jerks
(Compare to 03-16-15, 09-15-14, 02-08-14, and 05-03-13)
Open 17.5 Thoughts & Strategy
It's the final week of the 2017 Open at Arena Ready, and our final Saturday Open WOD brings us two movements that most of us saw coming - thrusters and double unders!
Like we say every week - whether you're officially signed-up for the Open and will be competing on Saturday (Or Sunday), or you're just doing the workouts for fun & fitness (and to be a part of the Open energy at AR) please watch the 17.5 standards video (I have re-posted it above) and read the workout details here on the CrossFit Games website. Due to the "time priority" nature of this workout (i.e. it's "For Time" and not an AMRAP where the time is set) AND the 40 time cap, it's important that everyone completing and judging the workout are familiar with all of the standards in advance. Since we cannot run this workout in heats the way we've done with other workouts - and instead will have rolling stations for athletes to slot-in once a station is open - we cannot brief athletes and judges regularly throughout the day. SO PLEASE KNOW THE STANDARDS BEFORE YOU COME IN TO THE GYM, BOTH AS AN ATHLETE AND A JUDGE. Thank you.
Oh, and if you're entered in the Open and plan on taking the entire 40 minute cap you may want to bring a small thank you gift for your judge. Just a thought.
Now, some logistics and then a little strategy...
First, logistics:
For some this will be the longest Open workout of 2017, as the official time cap is 40 minutes. For those who are not officially entered in the Open, we will enforce a 25-minute time cap, which let's be honest, is even longer than I would give you if I were to program this WOD for class. Based on the (traditionally) Rx athletes that completed the workout on Thursday evening, 25 minutes is enough time to finish if you are competent with both movements. Additionally, if you are NOT officially entered in the Open I would plan on NOT being judged, as I think it's a lot to ask of someone to count your reps for 25 minutes. Whether you're entered in the Open or not (and whether doing the workout Rx or Scaled), if your performance and movement deteriorates to the point of unsafe levels WE WILL CUT YOU OFF regardless of what the clock says. Sorry I'm not sorry. Letting someone continue on past the point of exhaustion and safe movement, particularly with these two movements, is just plain dumb. I don't think our athletes need that warning but it makes me feel better to write it out and to say it out loud if needed.
As stated above we will run on-going "rolling" stations instead of group heats. The judges for each station can document the start time on the gym's running clock(s) for their athlete, and we'll use two clocks to prevent anyone getting "timed out" when either clock hits 99:59. We will run stations of the workout during all Saturday morning classes, and if you haven't signed-up for a class please do so now, and expect to do the workout and judge one station/athlete within that hour-ish (I say "ish" because a workout like this one can run late if lots of athletes end up using most or all of the time cap). Plan on showing up 10-15 minutes early for class so you can get yourself mobilized and primed, and so that you can sign-up on the rolling station list on the whiteboard.
Per our SOP we'll stage AR North with warm-up rowers, PVC, foam rollers, lacrosse balls, etc. so you can all throw your stuff in there (to keep the AR South gym floor open for athletes and judges) and start getting your mind right and your body ready with a thorough warm-up. We've detailed a suggested, self-directed warm-up on the board in AR North, and you're welcome to follow that or do your own warm-up to get yourself ready to go.
Second, some thoughts on strategy:
There's actually not a lot to it this week, folks. Some sources have over-complicated the strategy element of this workout to the point where I think they're just making up rhetoric in an effort to sound like an authority on the topic. All the "split time" spreadsheets and "how to shorten the range of motion" suggestions are mostly nonsense, because the fact of the matter is you can pick any pace or splits that you like - the key is CAN YOU HOLD THAT PACE FOR 10 ROUNDS? I could very easily say "Oh, you want to run a 4-minute mile? Well that's easy, you just have to pace it correctly. Run each 400m lap in just under 1 minute. There you go... easy. Have fun and thank me later."
1) Shocker..... pacing is key.
10 rounds of ANYTHING requires pacing. Smooth and steady is fast. Smooth and steady is fast. Smooth and steady is fast. Trying to go out hot is a recipe for disaster. Some of you saw two of the "Fittest on Earth" do the workout live on Thursday evening, and it may have skewed your impression of what you thought was possible - you have to know yourself, be honest with where your fitness level currently is (and how proficient you are with these two movements), and set a pace accordingly. Pace it smooth and steady early on, and don't let the feeling of rounds 1 through 5 fool you into thinking it will feel that same way in rounds 6 through 10.
The nice thing about 10 rounds is it makes the math and conceptual approach easy - if you use the 80/20 rule (go at 80% effort for 80% of the workout, and then step on the gas for the last 20%) you'll be steady and relaxed (but moving with a "sense of urgency") through round 8, and then you'll leave it all out there in rounds 9 and 10. For example, if your completion goal is 15 minutes this means one round every 1:30, and if you feel good at 12:00 then go like hell to beat your goal time. If, by chance, you look at the clock after 4 rounds and you're at 4 or 5-ish minutes (which many of you are capable of for 4 rounds) then expect that you'll soon feel like someone punched you in the face and breadbasket simultaneously with brass knuckles - and for a lot of us there's no coming back from that.
Is your goal 20 minutes? Then the above applies at a "1 round every 2:00" pace. 30 minutes? Then it's 1 round every 3:00. You get the point. The longer your goal time is (e.g. those of you shooting for 20+ or 25+ minutes) the more you can fudge the early rounds and start just a bit faster (think roughly 10% or so faster), with the assumption that fatigue will eventually slow each successive round regardless, and you'll be glad you started just a bit ahead of your goal pace.
So, pick a pace that's reasonable based on the fact that:
A) 9 thrusters unbroken at a decent tempo + 35 double unders unbroken + non-rushed transition time between movements = approximately 45 to 50 seconds for "very fit non-professional CrossFit athletes who are gainfully employed and cannot work out seven times a day" AKA Rx/Black level "every day" people that are good at both movements.
B) Most (if not all) of us without Regionals aspirations cannot hold that same pace listed above in "A" past a handful of rounds (think "how long could I do 9 and 35 if we were doing it in an EMOM workout?" and be HONEST with yourself).
C) Breaking up the movements into sets will add significant time to each round, so if you're not planning on going "unbroken" through most of the rounds then start building your pace/splits/goal time on the basis that you'll have to break up the movements in the second half of the workout anyway.
D) It's much easier to speed up in the second half of the workout if you feel good and realize that you're capable of something faster than your original plan than it is to try and hold on for dear life because you started out way too fast and only learned about it when previously mentioned brass knuckes smack you in the windpipe.
Breaking up the thrusters into sets is a matter of specific athlete ability. There are a few of you that shouldn't put the bar down at all, many of you that will benefit from 2 sets (5 and 4, or 6 and 3), and some who will need to split it up into smaller sets (4s or 3s or 2s) early and often. You need to know yourself as an athlete and do what it takes to keep the engine under the redline. A good rule of thumb is "no strained reps for as long as possible" - meaning if you feel like you'll need to really gather yourself to stand up the squat or press out the top of the rep, or the speed of the reps is noticeably slowing, then put it down before the next one.
The topic of breaking up the double unders is a simple one for most of us. If you're good at them DON'T BREAK THEM UP - 35 is a small enough number that breaking them is unnecessary, and you should instead be using the transition time between movements as an opportunity to build-in "rest" if needed. If you're not good at DUs then you're going to be missing anyway so just try your best to relax, stay calm, and get as many "runs" of consistent reps as you can. There's a lot of time under the cap and keeping your cool is a big part of fighting through the frustration of DU misses.
2) Warm-up all the movements but don't go crazy.
You want to get some aerobic work in so the workout is not a shock to the body, but no need to "do the workout before doing the workout." Get the heart rate up, get a little sweat going if that works for you, do a little "heart rate wake-up burst" or two near the end of your warm-up, and then let it come down a bit before you start (all of this is already detailed in the warm-up we wrote on the board). Beyond that, and some focused mobility and movement prep, you don't need much else. This is not the time to make up for lost technique or skill work (particularly for double unders), lest you end up doing half of the workout before you even start the workout. Your calves, feet, shins, and Achilles can only take so much in one day, friends!
Speaking of mobility and dynamic movement prep...
3) Hips, Shoulder Girdle, Wrists, Calves/Feet/Achilles, and Upper Pecs.
Get these bad boys ready. You know what your body needs to get blood the pumping and your tissues unglued. We've written some suggested mobility and movement prep items on the warm-up board, but feel free to do the ones you like to make sure you're good to go. Your hips (and ankles too) need to be ready for the bottom position of the thruster, and your shoulders need to be ready for the overhead piece of the thruster. And, obviously, 350 double unders is a lot - particularly if you're not great at the movement - so prepare for the impact as best you can (and for those prone to lower extremity issues you may want to set your own "personal time cap" as a responsible way to keep yourself out of the zone of "crap, I should've been smarter and stopped before I aggravated my connective tissue issues").
4) Weightlifting shoes only help if you can do 350 double unders in them comfortably and without pain or risk of aggravating something. In other words, for most of us it's not worth it.
I know they make thrusters easier, duh. But this is a lot of jumping and those suckers have no padding and very little give, so for most of us putting them on to jump this many times is a no go. Be smart and take care of your feet/ankles/shins/etc. - maybe just do some extra ankle mobility instead?
5) Embrace the suck.
This is supposed to be hard. That's exactly why you do it. If it were easy it wouldn't be worth doing. So when your pacing strategy gets you through the first 4, 5, or 6 rounds unscathed, and then the suck factor sets in and lets you know that the rest of the workout is going be uncomfortable, try to remember that this is exactly where you want to be... exactly where you knew you would be. Embrace it. Get comfortable with uncomfortable. This is what makes you better. This is why you're here... be smart, try hard, and channel that badass athlete that lives inside you.
WOD FOR 03-25-17:
"Open 17.5"
10 Rounds For Time (40 Minute Time Cap):
9 Thrusters @ 95/65 lbs (SCALED = 65/45 lbs)
35 Double Unders (SCALED = Single Unders)
Open 17.5 Is Upon Us!
The final workout of the 2017 Open is here! We've been pretty close with our guesses each week, and this one was right in line with what we expected - so hopefully you've been mentally preparing already (heh). If you're going to be completing the workout this weekend at Arena Ready (either during the fun craziness of our Open Heats during all Saturday classes, or during Sunday Open Gym) then please start by reviewing the workout details here and watching the standards video below - thanks!
More info on 17.5 Open Saturday at Arena Ready, including logistics and basic strategy tips, in tomorrow's (Friday evening's) post.
WOD for 03-24-17:
"Rowling":
10 Frames (to 100m) For Lowest Possible Score
(Compare to 08-26-16)
Rowling is a rowing game that uses a similar format to that of bowling. Each athlete will row 10 “frames” to 100m - the goal for each frame is to stop the counter as close to 100m as possible. If, when the counter stops, it reads 102m, your score for that frame is 2 (the score would be the same if the counter read 98m). If the counter stops at 100m exactly, your score for the frame is 0 and would be equivalent to a strike in bowling (best possible frame score). The goal is to have the lowest score for each frame and the lowest accumulated score for the game.
Much like a strike in the 10th frame in bowling, if you row 100m exactly in the 10th frame then you get another frame to row - and if you row 100m again you get a third (and final) attempt. Any 100m rows in the 10th frame REPLACE a frame of your choice from frames 1-9 (thus lowering your total score).
Half pulls and quarter pulls on the rower are allowed if desired, but stopping the stroke or chain completely constitutes the end of the frame (i.e. you cannot intentionally stop and re-start the stroke or chain in an effort to slow the meter counter to your advantage). There is no required speed at which you must row, but let's be grown men and women and row fast - there's no glory in winning if you rowed like a wimp.
-then-
A) Against a 6-Minute Clock:
50/40 Calorie Row
40 Walking Lunges
MAX REPS Hang Power Snatches @ 95/65 lbs
-REST 3 MINUTES THEN-
B) Against a 4-Minute Clock:
30/25 Calorie Row
20 Walking Lunges
MAX REPS Hang Power Snatches @ 95/65 lbs