Workout of the Day
Adding Years To Her Life: Eva Epps
Often I tell people that "I don't do CrossFit to be good at CrossFit. I do CrossFit to be great at life." Sometimes it's easy to lose sight of that perspective, especially when we're having fun in the gym chasing numbers, chasing friends, and chasing down previous versions of our self.
So it's good to be reminded every now and again why we all do what we do inside the walls of the gym. Thanks for reminding us of exactly that, and for sharing your story, Eva.
WOD for 05-10-17:
1 Power Clean + 2 Push Presses + 1 Push Jerk:
5 sets of (1+2+1)
Climbing as technique allows.
-then-
A) AMRep 5 Minutes:
400m Run
20 Lateral Bar Burpees
MAX REPS Shoulder-to-Overhead @ 135/95 lbs
REST 2 MINUTES
B) AMRep 5 Minutes:
200m Run
20 Shoulder-to-Overhead @ 135/95 lbs
MAX REPS Lateral Bar Burpees
Score by total reps for both A and B.
Coach Laura: Farewell For Now... Hope We See You Again Soon!
We've had the pleasure of knowing Laura for eight years, and for all of that time she's been a role model, a trusted advisor, an amazing friend, and an awesome example of what being an athlete, coach, and human being is all about. In preparing for some exciting new professional endeavors she'll be leaving San Francisco (very) soon, and while our Arena Ready community is selfishly sad about the whole deal, we're even more so excited about the incredible things we know she'll be accomplishing in her future. And who knows, she may be back if we're lucky ;-).
Join many of us to say farewell for now to Coach Laura on Tuesday evening - where and exactly when you say? Check the private Arena Ready Facebook group (duh) for all the details (you see, this is how we keep certain private AR things, well, private) - and if you don't know what that is then read yesterday's blog post below and get on it!
You will be very missed, Laura. Go out there and crush what's next for you!
WOD for 05-09-17:
ON A RUNNING CLOCK...
A) From 0:00 - 13:00
For Quality (NOT For Time):
600m Run
500m Row
40 Double Unders
30 Kettlebell Swings @ pick load
20 Kettlebell Goblet Squats
10 Burpees
B) From 13:00 - 36:00
Back Squat (Week 12 of 12):
Establish Your New 2-Rep Max
C) From 38:00 - 44:00
Weighted Plank Hold:
3 x 0:45 (Rest 1:00 Between Sets)
*Add to your top set from 04-18-17 and 03-30-17
"Rick Broning": Arena Ready Private Facebook Group, Here I Come
I'm starting to think that the Arena Ready private Facebook group is fast becoming required daily reading for many. And by required daily reading I mean the new alternative to fantasy football or online window shopping... or to watching videos of people competitively exercising before you leave the office to go competitively exercise with other people who've spent their day watching videos of competitive exercise.
If you're a member at Arena Ready and you're not part of the private Arena Ready Facebook group then you're missing out - over the last week or so in particular the group has been ON FIRE with hilarious, insightful, thought-provoking (hey, I didn't say what sort of thoughts exactly), and entertaining posts by several of our members and coaches.
In just the last 7-10 days folks in the private AR group have reveled in such amazing posts such as (but not limited to): 1) Coach Lindsay/Sparkle's "You know you're really into CrossFit when..." post, and the corresponding 50-ish comments/answers from members that were some of the funniest things I've read in a while; 2) Jeffrey's "Anti-Gym Funk" washing machine selfie; 3) Ryan's attempt at channeling community road rage into positive outlets such as peoples' workouts; and 4) C-Dub's request for me to bring back "Early 90s-Era Rob" if even for a day. This doesn't even include the news, events, and organizing of social gatherings that several members and coaches have posted about on the group.
If you're not on Facebook I get it - and I applaud your holdout (I wasn't either until we opened a gym). But I think if you're an engaged member at Arena Ready - which pretty much includes all of you reading this - you might consider hopping on Facebook just for this purpose. You can even join under a pseudonym - as long as Sarah and/or I know what it is we can make sure to accept your invitation to join (pro tip: don't use a photo of Rich Froning as your profile pic and then list your name as something that sounds like an Eastern European pop star... I've deleted dozens of such requests to join, sadly). Which thus begs the question:
If you had to create a social media pseudonym, what would that pseudonym be?
Hope you all had a great weekend.
WOD for 05-08-17:
Every 90 Seconds For 6 Rounds:
Power Snatch + Hang Squat Snatch + Overhead Squat
Climbing as technique allows
-then-
4 Cycles For MAX REPS (2 Minutes ON / 2 Minutes OFF):
200m Run
13-12-11-10 Overhead Squats @ 115/80 lbs (no rack)
MAX REPS Chest-to-Bar Pull-ups
This is 2 minutes of work followed by 2 minutes of rest, repeated for 4 cycles. The overhead squat reps decrease by 1 each cycle. Your score is total number of chest-to-bar pull-ups.
Salute Your Shorts: Camp Anawanna
Two-ish years ago I was programming a few workouts and thought to myself, "Self, I really want to program a variation of the WOD The Chief..." since that's one of my favorite WODs of all time (it was the workout Sarah and I did the morning of our wedding day at Arena Ready several years ago, and it's traditionally been my "birthday WOD" at AR as well). Because I'm a nerd I thought about what to call it - a Chief obviously needs a camp or tribe of some sort... which made me think of the fictional "Camp Anawanna."
Some of you who know me are aware of my strange fascination with TV show theme songs. And if you're around my age and were lucky enough to have cable (or, in my case, a black market cable box from the shady guy that used to work at the cable company) you probably wasted many an afternoon singing this song.
IT'S I HOPE WE NEVER PART. NOW GET IT RIGHT OR PAY THE PRICE!
Thus ends my random tangent that has nothing material to do with CrossFit.
You're welcome.
WOD for 05-06-17:
"The Anawanna Mile"
4 Rounds For Time:
4 CYCLES of "The Chief"
400m Run
1 CYCLE of "The Chief" is:
3 Power Cleans @ 135/95 lbs
6 Push-ups
9 Air Squats
(Compre to 10-08-16 and 10-03-15)
Yoga's Back Baby... and Dani Too! Hooray!
Dani is back and will be re-starting yoga classes this month - hooray! To say that her presence at Arena Ready was missed is an understatement, and we're so excited that her cool energy and positive vibe will be back in the building. Dani will be leading yoga classes on Sunday mornings for the month of May, and her classes are scheduled for the following dates/times:
Sunday, May 7th @ 9:00am
Sunday, May 14th @ 9:00am
Sunday, May 21st @ 9:00am
Sunday, May 28th @ 9:00am
Remember that yoga is available to all Arena Ready members 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!
Wondering what to expect at one of Dani's yoga classes? Click here for a description in her own words (and a silly video that I added to the post... totally not her doing on that front LOL).
WOD for 05-05-17:
Alternating EMOM For 4 Rounds (24 Minutes):
Minute 1) 18/15 Calorie Row
Minute 2) 18 Russian Kettlebell Swings @ 70/53 lbs
Minute 3) 12 Push Jerks @ 115/80 lbs
Minute 4) 12 Toes-to-Bar
Minute 5) 200m Run
Minute 6) REST
The goal is to maintain all 18-18-12-12 reps across the four movements, and to complete the run within the given minute for every round. If you fail to complete 18 and/or 12 reps of a movement within the given minute, immediately move on to the next movement and then attempt to maintain the reduced rep count for that "failed" movement for the remainder of the workout.
For example, if you can only complete 10 Push Jerks within the given minute, move on to the Toes-to-Bar immediately, and then attempt to maintain 10 Push Jerks for the remainder of the WOD. Your score is the lowest number for all four movements, with best possible score being "18(15 women)-18-12-12."
Want to dial up the intensity? Do everything unbroken and sprint the run.
Drakkar Noir, Laundry, and Gym Funk: Spring 2017 Edition
I realize the recent heatwave is supposed to die down on Thursday but as promised earlier this week, and back by popular demand (AKA too many folks with smelly knee sleeves these days, thus many of you asking me to re-share this PSA), here you go... the annual post that continues to fight the good fight.
Anyone who grew up around the same time I did knows the magic that is Drakkar Noir. It was Cool Water before there was Cool Water. And Polo Sport? Player, please. Back in the day few things let the ladies know you were so fresh and so clean like the little black bottle from our friends at Guy Laroche, Paris.
The distinctive smell of Drakkar Noir reminds me of school dances, "running man" battles in Guess overalls, and the hottest band of 1991: Color Me Badd.
What doesn't remind me of these happy times long gone is the smell of someone's nasty gym funk. You know what I'm talking about - that ominous, heavy, musty odor that can invade your workout space the way Karl The Fog swallows the 4th of July.
We realize that sometimes folks just don't notice that their shoes/socks/shirt/wrist wraps/body are getting a little gamey, and the occasional slip-up in slight stench can happen to all of us. Life is busy, we get it. But what I would like folks to remember is that repeated offenses of stank are uncool, distracting, and downright disrespectful to other members who share the gym space with you.
THE GOLDEN RULE IS: if you sense a slight funk anywhere on your person or property, then other people can sense it TEN-FOLD. Trust me on this. If you're in the corner thinking to yourself, "oh man, my hat smells a little nasty... I wonder if people can tell." Yes. Yes, they can. And yes, they know it's coming from you.
A few helpful tips may aid some folks who simply don't realize that the battle against gym funk can be won:
1) Launder your gym clothes prior to each use. This seems like a no brainer to some, but others may feel like it's excessive, and I can understand that point of view. But I'm here to ask that you please do it for the sake of others around you who have to breathe hard and stay focused in workouts, just like you do. Sweat and moisture breed bacteria, and bacteria is best friends with funk. And yes, compression tights/gear counts as "gym clothes."
2) Wash your wrist wraps, head wear, and other accessory gear regularly. If they're made of fabric then they're likely machine washable. If they're synthetic then a simple hand washing in the sink and thorough air dry should do the trick.
3) Let your weight belt and lifting shoes breathe. Allow them to dry out when you get home or before you stash them in your gym bag for the next day or two. If you place your shoes in our lifting shoe closet, consider getting a set of shoe fresheners to leave inside them - something like these (click here) which are cheap and convenient.
4) De-funk your knee sleeves regularly. Knee sleeves are a big culprit of gym funk. They're generally made of neoproene and the material is notorious for brewing up an offensive stink like no other. If you've tried tossing them in the washing machine for a standard launder then you probably know that it doesn't work very well. There are a couple of effective methods you can use to wash your knee sleeves, and here are some tips from our friends at CrossFit Invictus and CrossFit One World:
Get Rid of the Rehband Funk!!!
5) Take a shower prior to coming in to the gym. Another way of saying this is "take a shower in-between workouts." Obviously you don't have to shower immediately before coming in to work out, but if you're having a hard time remembering which day it was you showered last then I'm here to tell you "no, it's not a good idea to just wait until after your next workout." You're an adult and two showers in one day won't kill you. But one less than needed might kill the rest of us.
Please let us know if you have any questions, we are always happy to help - especially in matters of the nose. If you think you might be a frequent offender of funk I implore you to utilize the methods described above - you have one week to figure it out, and then I'll start calling you out. I may do it creatively and from a place of love, but I'll still be calling you out.
Menu Item #27 "Hot & Spicy Knee Sleeve Stew" (Photo courtesy of CrossFit OneWorld)
OK, now that we have all that sorted, back to dance-offs, Drakkar Noir, and moves that bring me back to the golden days. Maybe I should bring back my high fade, Cross Colours jeans, and gold hoop earring:
WOD for 05-04-17:
Alternating EMOM for 5 Rounds (10 Minutes):
MINUTE 1: 10 One-Arm KB/DB Overhead Squats (5R / 5L), PICK LOAD
MINUTE 2: Strict Muscle-ups, PICK NUMBER
-then-
AMRAP 8 Minutes:
4 Curtis P Complexes @ 95/65 lbs
8 Burpee Box Jumps @ 24/20 in
The Curtis P Complex is:
Power Clean + Lunge Right + Lunge Left + Push Press
(Compare to 09-23-16)
Scaling For Athletes: A Re-Post
One of the things we loved about starting our own gym was introducing levels of scaling into our everyday programming. As we envisioned it, and as we now operate, each day athletes can select from four levels: Black, Red, Grey and White, and athletes can race each other within these levels as well as push to achieve new levels.
As we program, we're envisioning a room full of athletes completing a workout that is similarly taxing to each, while accommodating a wide variety of strength, skill, fitness and familiarity with the movements prescribed for the day. The goal is for each to complete the workout in the intended time domain with the best technique they were capable of on that day.
Sometimes it's necessary to reduce the weight or the complexity of a skill within a workout performed for time because an athlete is unable to complete the movement under stress. Handstand walking is an example of this for me - right now I can do reasonably well at handstand walking when my heart rate is low and my arms are fresh. Once I'm breathing hard and my arms are tired though, there's a good chance I'm going to fall on my face. Literally. When we scale, we factor in the aggregate complexity of the workout, taking into consideration the effect each movement has on the others.
In the above two cases, scaling is relatively straightforward. For each movement within the workout, do you think you can complete the workout at the level you've selected with good technique within the time cap? If not, reduce the weight or simplify the movement using the prescribed scaling options as your guide. If yes, go for it. If by chance you guess wrong, that's why we have time caps and coaches to tell you to take weight off
At other times, it's necessary to reduce the weight or the range of motion because the athlete is working around some form of injury. We are firm believers that it's important to get off the couch when possible, even when a bit dinged up, but also feel strongly that it's necessary to scale movements to avoid further damage. We always start class by asking the participants to tell the coach if they need to adjust the workout beyond what's written on the board - this is to accommodate the special circumstances that usual scaling can't address - a limitation on doing overhead movements, squatting below parallel, front racking the bar, etc. We're always happy to give suggestions in this case, but it's pretty important that you come prepared because as coaches we don't know exactly what you're trying to avoid.
If you think the volume is too high for your current fitness level, ask how to reduce the volume.
If you can't go through a certain range of motion tell the coach and ask if it's possible to modify the movement to avoid that range (e.g. squatting above parallel).
If you can't do a movement at all, like snatching, ideally suggest another similar movement - a clean or deadlift for example - that you haven't done within the past few days that you'd like to sub.
In the above cases, the coach then has enough information to quickly give you a good suggestion. If you simply say "what should I do today?" the coach has to start at the top of a flowchart with tons of stages: Are you injured? (yes/no) If not injured: why do you want to modify the workout? If injured: Does it hurt when you do the movement? Does it hurt after you do the movement? Does it hurt if you reduce the weight? Have you seen a doctor? The list goes on and on. For your benefit, and for the benefit of your classmates, if you think you need to make a major change to the workout, please come prepared to tell your coach exactly what you're trying to avoid, and what you think you should do instead.
Any questions about the above? Give us a shout and let us know!
WOD for 05-03-17:
3 Rounds For Time:
400m Run
12 Chest-to-Bar Pull-ups
12 Power Snatches @ 155/110 lbs
24 Wall Balls @ 20/14 lbs to 10/9 ft
(Compare to 09-22-16)
-then-
Tabata:
Medicine Ball Russian Twists @ pick load
One Man's Trash Is Another Man's Gym
Really digging this video that's making the rounds on the internet recently. Do you think they do synchronized bar facing burpees on the beach?
Sadly we missed the over/under on number of people in the gym for Monday's WOD, so rowing had to make a Tuesday appearance as well. Enjoy (at least it's not burpees)!
WOD for 05-02-17:
Back Squat:
Six work sets of TWO reps, as follows:
2-2-2-2 Climbing to a Top Set*
*If possible, add to your top set from 04-25-17
Then, two "drop" sets:
1x2 @ 85% of your top set from today
1x2 @ 80% of your top set from today
-then-
For Time:
1000m Row
100 Double Unders
1000m Run
(Compare to 11-12-14)
Peg Board: Thank You Coach Walker & Tony!
A BIG THANK YOU to Coach Walker for his generous gift to the gym - a Rogue Fitness Peg Board! The interwebs would have you believe that the peg board may make an appearance at Regionals later this month - which I, for one, hope is not the case. Not that I feel it would be a big curveball for our two Regional athletes (I actually think Cassie and Sarah would be fairly competent on the device), but more so because WHO WANTS TO PAY TO WATCH PEOPLE CLIMB ON A PEG BOARD?! Let alone run on a treadmill (I know, I know, it's not a treadmill... and I'd be lying if I said I didn't want one of those as well).
That said, the peg board is a very cool tool which builds and tests upper body pulling strength - some of you might remember having one in your old school gymnasium/PE class (or maybe you did gymnastics as a little kid and they had one in the facility). Much like the stall bars that are found in old gyms, most folks don't know exactly what peg boards are used for - and in the 2015 CrossFit Games World Final some would say that most of the best athletes didn't either (LOL):
It's pretty damn cool to now have a peg board of our own in the gym and we're grateful to Walker for the generous gift.
A big thank you also to Tony for installing the peg board for us, and for helping me QA test it to make sure that it's securely mounted:
Yeah, I think it's on there pretty good. 420-plus pounds and not even a squeak.
Happy May, everyone!
WOD for 05-01-17:
"Rob's May Day Chipper"
In Teams of TWO, Against a 20-Minute Clock For MAX REPS:
A) 2000m Row (split anyhow)
while completing
90 Handstand Push-ups (split anyhow)
B) 70 Synchronized Bar Facing Burpees (together, obviously)
C) 50 Deadlifts @ 155/105 lbs (split anyhow)
D) MAX REPS Hang Power Cleans @ 155/105 lbs (split anyhow)
One partner rows while the other partner completes handstand push-ups, and partners may switch whenever they like. The bar facing burpees cannot start until both the row and HSPU are completed. Bar facing burpees are completed together (not split) and must be synchronized on the ground, with both athletes touching their chest to the floor at the same time. The team's score is total number of hang power cleans completed.
Sweaty Saturday Team WOD
Happy Weekend, all!
WOD for 04-29-17:
In Teams of THREE...
For Time:
800m Run
80 Thrusters @ 95/65 lbs
80 Box Jumps @ 24/20 in
80 Calorie Row
80 Box Jumps
80 Thrusters
800m Run
Only one athlete working at a time. All movements, including the runs, are shared and may be split in any fashion (does NOT have to equally split).
Arena Ready Spirit Animal?
Amy C recently came up with a cool question & idea that we wanted to float out there for all of you Arena Ready athlete members:
If Arena Ready had a spirit animal, what animal would it be?
Sarah says that Bo is not eligible since she is already the official Arena Ready Mascot. And while there are so many great dogs at AR I'm not sure it necessarily would be a dog (but maybe it would be?). I really don't know. What do you think?!
If the idea sticks and we have a general consensus perhaps we could even get some "Spirit Animal" t-shirts in the works, too... who knows. Kill Cliff Laser Cats best watch out!
WOD for 04-28-17:
"Lynne"
5 Rounds For Max Reps (Not For Time):
Bench Press @ Bodyweight
Pull-ups
Rest as needed between rounds.
(Compare to 09-30-16, 01-16-15, 04-18-14, and 02-28-13)
2017 Regionals: A Look Back at 2016
As we mentioned in last Saturday's blog post (click here) Arena Ready is ecstatic to be sending two of our athletes, Cassie and Sarah, to the CrossFit Games California Regional this year! The action goes down over Memorial Day weekend (May 26 - 28) at the Del Mar Arena in Del Mar, CA.
The action is going to be jam-packed with some of the fittest athletes in the world, and for a preview of what to expect you can check out this highlight reel of the 2016 California Regional:
Since Sarah somehow managed to finish inside of the Top-10 last year but not make one single appearance in the highlight video (I think you could see her arm and her barbell at one point LOL), here's a little piece of her 2016 competition courtesy of Event 7 (the shortest, and arguably most exciting, event of the weekend):
WOD for 04-27-17:
"The AR Midline Mile"
For Time:
800m Run
then
9-15-21-15-9 of...
Deadlifts @ 185/135 lbs
Medicine Ball Sit-ups @ 20/14 lbs
then
800m Run