Workout of the Day
But We Rowed Yesterday!? Rowing Tips From Coach Hillary
Ah yes, rowing WODs for two consecutive days. Six little words that can sound like torture to so many CrossFitters. But never fear, Coach Hillary is here!
A while back Coach Hillary, our resident rowing coach extraordinaire (former NCAA Division-1 collegiate rower and collegiate rowing coach), shared some valuable rowing tips for our athletes. Here is that post again, just in time for Friday's WOD:
Gah, MAKE IT STOP!!!
So now that Rob's let on that I have some rowing experience and can work miracles for your erg times I thought I'd share what I know and quickly bring you all back to Earth on that dream of having a sub-6 min 2k (That's rowing lingo for the standard distance of crew races: 2000m and is the erg test time that people ask you about if you say you're a rower, akin to the "Fran" time in CrossFit). I rowed for 8 years through high school, college, and coached Novice Rowing at a Division III school for a year exclusively in the Northeast so I've spent a lot of time on ergs with Winter limiting time on the water. I've been out of the rowing game for some time now though so what I can share are the basics of what I've found helpful over the years and encourage you to ask our awesome coaches/athletes crushing rowing WODs for feedback.
CrossFit from the early days has embraced "erging" as one of the main mono-structural exercises to test cardio-respiratory fitness. And like any movement in CrossFit, technique can be utilized to keep you safe, get you fit, and hitting PRs or can be forgotten, lead to injury, and make peoples eyes hurt (see video above).
Thankfully most everyone at AR has a good technique base and just need some understanding of the mechanics, drills for refinement, and time for reinforcement.
Here's three main concepts that have been drilled into me through the years that have stuck with me:
1) Muscle Sequence
Just like many of our barbell movements in CrossFit, proper sequencing of the major muscle groups in rowing is key to optimal force. Legs, back/chest, then arms, does that sound familiar? Rob and Sarah have posted a great resource here that walks through the correct sequencing and positions through the drive and recovery so I won't rehash that but it's worth a review before we work this with drills.
2) Suspension on the Oar/Handle
This one doesn't get talked about as much from what I've heard in CrossFit but was one of my Coach's favorite things to harp on and was key for some of us getting our legs to drive first before engaging our trunk. She'd yell "HANG ON THE OAR" and have us do drills where we'd practice standing up on the foot stretchers so that we'd have all our weight hanging on the oar with our glutes off the seat for a split second. The idea was if you're not feeling that suspension, there's some slack in the system that leads to inefficiency (Think of not being on tension when doing a barbell lift = not pretty and no fun!).
Here's a snippet from a pretty good article (though super nerdy) that helps explain this a bit more.
"There are three distinct forces that act on the rower: forces exerted at the foot, the seat and the hand. Force is generated directly at the foot stretcher and the rower acts as the mechanical link between the force exerted at the foot stretcher and the force transferred via the hands into the oar. The force transitioned into the oar via the hands is dependent on the force exerted on the foot stretcher and the acceleration of the body (Baudouin & Hawkins, 2002)."
So think of standing on that foot stretcher as well as pulling on the oar. If you're lost, don't worry, we can show you what we mean in person.
3) Stroke Length and Pacing
Force = distance/ time so the longer your pull is the more force can be produced (yay for tall gangly people/sorry minis!). While this may seem intuitive, it can be one of the harder things to do when we're trying to set PRs and compete with the person next to us, the natural tendency during high intensity is to speed up the stroke rate which leads to a shorter pull and ultimately less force as we can't maintain the pace that would result in the same force at a lower rate. Here's more on why this happens from the same article linked above:
"As suggested, technical efficiency decreases as stroke rate increases. This occurs for a number of reasons; physiological demands increase at a higher SR, transfer of mass from bow to stern (finish to catch) happen faster and technically demanding aspects of the rowing stroke occur more frequently with less time for consideration of the rower."
Good news is there's a Stroke Rate number on ergs so this is something you can work easily once you're aware.
If you can master all of these concepts, you'll be in great shape to set some PRs and show the CrossFitters what's up at your next competition. I look forward to seeing it happen! Finally, I'd be remiss if I didn't share what the real sport of rowing looks like. It's a bit long but here's the US Womens 8 winning the 2015 World Championships for a record 10th straight year beating out Canada with a lower Stroke Rate :)
WOD for 05-12-17:
Alternating EMOM for 5 Rounds (10 Minutes):
Minute 1: 3 Clusters, climbing
Minute 2: Strict Ring Dips, pick number
-then-
2 Rounds For Time:
20 Calorie Row
20 Clusters @ 115/80 lbs
10 Muscle-ups
*Cluster = squat clean thruster
(Compare to 06-20-16)
Summer Days & Nights: All About Sleep
As summer approaches and the sun stays out longer - and the mornings see daylight sooner - it can be challenging to stay in (or start) a consistent rhythm for getting enough sleep. I think most of us know that proper sleep is necessary for a healthy lifestyle but many of us (myself included) struggle with how to implement strategies that can increase sleep quality and quantity. We may not even fully realize how important sleep is to so many other aspects of our life (body composition, hormonal balance, etc.).
The good folks at Precision Nutrition published an article titled "All About Sleep" which is a helpful piece covering several of the critical aspects of shut-eye, and some recommendations for increasing the quality and quantity of your sleep. You can read the full article by clicking here, and we've included the intro below - it's a quick, informative, and useful read... and definitely worth 5 minutes of your time!
People will go to great lengths to ensure that they have a smart and well structured exercise program, nutritional plan and supplementation regimen. Yet they often forget about or abandon their sleep and sleep quality.
Sleep is essential to health and survival. Even if you don’t eat very well, you can still expect to live around 75 years. But if you don’t sleep, you’ll likely check out in a couple of weeks — the Guinness World Record for sleep deprivation is 11 days. (For more reading on this, check out Scientific American: How Long Can Humans Stay Awake?)
Most of you aren’t going to try to break that record any time soon, even though medical students and parents of newborns might feel as though they are inadvertently trying. But even if you meet the basic requirement for sleep, are you sleeping optimally? And if not, what does poor sleep quality do to your body composition and eating habits? Are late nights in front of the TV, computer, or fridge leaving people fatigued, overfed, and with little ability to make nutritious food choices each day?
-Ryan Andrews (Precision Nutrition)
WOD for 05-11-17:
In Teams of Three...
3 Rounds For Time:
50 Deadlifts @ 225/155 lbs
70 Box Jumps @ 24/20 in
90 Calorie Row*
*One athlete MUST be in a static deadlift hold at the top of lock-out (hips and knees extended) in order for another athlete to accumulate row calories. If the static deadlift bar drops the row MUST STOP immediately and cannot resume until a deadlift bar is once again at the top of lock-out.
The reps for all three movements are shared, with one athlete working at a time (not including the athlete holding the static deadlift during the row).
(Compare to 07-30-16)
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).