Workout of the Day
Singles To Doubles
For those of you still working on your double unders, here's a video we've posted previously that may help your progress. Get those ropes ready for Friday - sorry folks, those double under workouts just won't go away, no matter how hard some of you wish they would!
WOD for 06-09-17:
Pause Front Squat:
3-3-3-3-3
(Week 4)
The pause is a full 3 seconds at the bottom, with no "bounce" following the pause. This is all about posture, balance, and upright position - so prioritize those three things over loading (no, you don't have to add to last week's load). Use a rack for these sets.
-then-
Against a 9-Minute Clock:
BUY-IN: 500m Run OR Row
... then, in the remaining time, AMRAP of...
9 Hang Squat Cleans @ 115/80 lbs
45 Double Unders
Throwback Thursday: Muscle-up Moments
Throwback to that time a couple years ago when Lindsay (AKA Coach Sparkle) smashed some muscle-ups in the Open, much to her coach's delight:
PS - BIG SHOUT OUT and CONGRATULATIONS to Sarah D for getting her first muscle-up AND her first bodyweight snatch ON THE SAME DAY recently! Even though you're currently three time zones away you'll always be Arena Ready... and your AR family is so excited that all your hard work paid off!
WOD for 06-08-17:
"Nate"
AMRAP 20 Minutes:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings @ 70/53 lbs
Row Pro: Meters Vs. Calories
Following last week's "Murph" WOD we had 4 of the last 5 days of programmed workouts in the sub-10 minute time domain. Thus for Tuesday, Wednesday, and Thursday of this week you're seeing a longer average time domain across the WODs - although the stimulus for each day is very different via the variance in movement domains, rep schemes, and loading. With back-to-back WODs including the concept of "rowing for calories" I thought it appropriate to share this article from the CrossFit Journal titled "Row Pro: Meters Vs. Calories" (click here for the entire free article).
Too lazy to read that much material? Then read this quick blog from Shane Farmer of Invictus/Dark Horse Rowing which briefly covers some of the same principles. Here's an excerpt:
The first question to answer is whether or not we row differently for calories versus other units. And the answer is no.
The most important part of rowing is that you are efficient and that you are able to connect to the machine. Speed comes from your ability to connect to the machine and not from any gimmick or change in technique. What you should strive for is to optimize your connection to the machine which will allow you to apply as much force, acceleration, and distance as possible...
... When the monitor is measuring for calories what it is actually measuring is calories per hour which correlates to power output which is measured in Watts.
Watts and calories per hour are related in a linear fashion meaning they move together. So when you row for calories you are rowing for power output.
If you wanted to move twice as fast as you were currently rowing, it would require eight times as much energy when rowing for watts or calories. This isn’t meant to scare you but to help you understand the relationship of what is required to go faster.
What this means is that to go that much faster there is an exponential increase in output needed, which reduces both time and the distance necessary to accomplish the required calories.
This concept also works in reverse though. So if you row too slowly, you are punished with an exponentially increasing amount of time and distance.
I like to simplify it all and think of it this way - when rowing for calories you're rewarded exponentially for going faster
WOD for 06-07-17:
Alternating EMOM For 4 Rounds (24 Minutes):
1) 20/16 Calorie Row
2) 40ft Single Dumbbell Goblet Walking Lunges (pick load)
3) 15 Burpees
4) 15 Toes-to-Bar
5) 200m Run
6) REST
Summer On-Boarding: June 11th & 18th
Arena Ready's Summer 2017 On-Boarding Series for newcomers starts on Sunday, June 11th!
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 Summer 2017 On-Boarding Series starts on Sunday, June 11th, with the "Introduction to CrossFit" class and continues the following Sunday, June 18th, 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 06-06-17:
"Mini Zeus"
3 Rounds For Time:
20 Wall Balls @ 20/14 lbs to 10/9 ft
20 Sumo Deadlift High Pulls @ 75/55 lbs
20 Box Jumps @ 20 in
20 Push Presses @ 75/55 lbs
20 Calorie Row
20 Push-ups
10 Back Squats @ Bodyweight
Use a rack for the back squats. No rack for the push presses. Box height is 20 inches for both men and women.
(Compare to 01-05-16)
A Look Back
A look back at a couple of last weekend's awesome Regional events - first, Cassie in Event 4 showing some smart strategy/pacing and blazing fast handstand walking (and almost catching Lindsey Valenzuela at the finish!):
And Sarah in Event 6 hitting the gas pedal and not letting off of it:
Hope everyone had a great weekend!
WOD for 06-05-17:
3-Position Power Snatch (hip, knees, floor):
5 Sets of (1+1+1)
Climbing as technique allows
-then-
For Time:
20 Power Snatches @ 115/80 lbs
20 Chest-to-Bar Pull-ups
20 Thrusters
10 Power Snatches
10 Chest-to-Bar Pull-ups
10 Thrusters
5 Power Snatches
5 Chest-to-Bar Pull-ups
5 Thrusters
Sweaty Saturday Team WOD
Happy weekend, all!
WOD for 06-03-17:
In Teams of Three Athletes...
For Time:
BUY-IN: 1000m Run TOGETHER
... then, SPLIT with one athlete working at a time...
1500m Row
100 Burpees Over Rower
100 Power Cleans @ 135/95 lbs
50 Push Jerks
All three athletes run the 1000m buy-in TOGETHER, then SPLIT the remaining movements thereafter with only one person working at a time. The first athlete finished on the run may start the row immediately, and does not have to wait for the other two athletes - however, burpees, power cleans, and push jerks cannot start until the preceding movement is completed. Split reps may be shared in any fashion (does NOT have to be equal).
Front Squat Friday
tbd
WOD for 06-02-17:
Pause Front Squat:
3-3-3-3-3
(Week 3)
The pause is a full 3 seconds at the bottom, with no "bounce" following the pause. This is all about posture, balance, and upright position - so prioritize those three things over loading (no, you don't have to add to last week's load). Use a rack for these sets.
-then-
3 Rounds For Time:
15 Kettlebell Swings @ 70/53 lbs
30 Walking Lunges
15 Toes-to-Bar
June Yoga Classes on Sundays
Sunday morning yoga classes are back for June! Dani will be leading yoga class every Sunday morning at 9:00am - for what to expect during one of Dani's yoga classes click here to read a previous post.
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!
WOD for 06-01-17:
Alternating EMOM For 5 Rounds (10 Minutes);
1) 30-45 Second Handstand Hold
2) 40 Unbroken Double Unders
-then-
AMRAP 9 Minutes:
11 Hang Power Snatches @ 95/65 lbs
11 Overhead Squats
200m Run
Congratulations, Cassie & Sarah!
Congratulations to our two fierce competitors, Cassie and Sarah, for their amazing performances at the 2017 CrossFit Games California Regional this past weekend! Some detailed thoughts on their weekend of competition coming up shortly, but for now just a few of the outstanding images captured by the one and only Oh Happy Dawn Photography.
What to do after "Murph" as the soreness/tightness sets in? Move, of course! Preferably with some complementary movements to counterbalance that nasty middle portion of Tuesday's WOD - namely shoulder stability and activation, mid-line work, moderately loaded hinging, and jumping. And a time domain much shorter than the slog on Tuesday - in other words, come in to the gym so you can shake it out and set yourself up for a strong second half of the week in training....
WOD for 05-31-17:
Alternating EMOM For 5 Rounds (10 Minutes):
1) 2 Kettlebell/Dumbbell Turkish Get-ups (1 Right / 1 Left), pick loading
2) 12 Hollow Rocks
-then-
3 Rounds For Time:
20 Calorie Row
15 Deadlifts @ 205/145 lbs
20 Box Jumps @ 24/20 in
Murph
As we posted about last week, we'll be doing "Murph" as tradition the day-after Memorial Day since we were closed on Monday. More thoughts on an amazing Regionals weekend in the coming days, but first we wanted to take a moment (and a WOD) to remember the meaning of Memorial Day. I saw this posted on Instagram last year just prior to Memorial Day (thank you @wolfgang2242) and really liked it:
This [day] is for remembering and loving those that have gone before us. It's also a great time to think of those that are with us now. These moments can be fleeting, it all changes, sometimes sooner than we would like. Enjoy those you are with, whether there are many or few. Cherish what is right now. It's the best way to love.
Thank you to all who have served our country, and to those who are serving right now.
Tuesday's WOD is a Memorial Day tradition (and in some years, for us at Arena Ready, a day-after Memorial Day tradition) for CrossFitters and CrossFit affiliates around the country, and around the world. Here's the brief background on who "Murph" is, and how the workout was conceived.
"Murph" is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
- CrossFit.com (July 18, 2005)
And for those who have never done the workout at Arena Ready previously - don't worry, there will be scaling outlined and encouraged for those who are in a not currently in a position to perform this workout as prescribed, and there will be a time cap strictly enforced. As a reminder, push-ups only count when your chest actually touches the floor (intent does not equal achievement) - but on the flip-side, today is not the day to try and correct every fault if you have less-than-ideal push-up ROM (i.e. don't strain on the eccentric portion of the movement). And no you shouldn't wear a weight vest if you've never done this workout Rx as written without a vest in under 40 minutes.
WOD for 05-30-17:
"Murph"
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
Our recommendation is to partition the pull-ups, push-ups, and air squats as 20 rounds of "Cindy" (5 pull-ups, 10 push-ups, 15 air squats repeated 20 times). If your PR is under 40 minutes, and you've been training consistently (4+ times per week) at the Rx/Black level, then wear a weight vest ("body armor") if you have one.
(Compare to 05-30-16, 05-26-15 and 05-27-13)
Regionals Day Three Heat Times
REMINDER gym closed Sunday & Monday during Regionals/Memorial Day weekend (click here).
Sunday is the final day for Cassie and Sarah at the 2017 CrossFit Games California Regional and their Event 5 & (approximate) Event 6 heat times are listed below - the heats for Event 6 will re-shuffle one more time according to standings after Event 5.
You can stream all of the action LIVE on the CrossFit Games website (click here) - and all events are archived for you to go back and watch as well (click on the "California" tab at the top for the streaming feed).
Day Three (Sunday, May 28th) Scheduled Heat Times:
Event 5 - Cassie at 1:30pm; Sarah at 1:45pm
Event 6 - Heat Times TBD (somewhere between 3:10pm - 3:50pm*)
*Check here following Event 5 for exact Event 6 heat times (click on "Schedule" in the menu)
Good luck on your final day, ladies!
Regionals Day Two Heat Times
Saturday is Day Two for Cassie and Sarah at the 2017 CrossFit Games California Regional and their Events 3 and 4 heat times are listed below. Heat times for Sunday's Day Three will re-shuffle based on standings, so we'll keep you updated tomorrow evening regarding Events 5 and 6.
You can stream all of the action LIVE on the CrossFit Games website (click here) - and all events are archived for you to go back and watch as well (click on the "California" tab at the top for the streaming feed).
Day Two (Saturday, May 27th) Scheduled Heat Times:
Event 3 - Cassie at 1:45pm; Sarah at 2:05pm
Event 4 - Cassie at 4:30pm; Sarah at 4:45pm
DAY TWO - GO GET 'EM LADIES!!!
WOD for 05-27-17:
With a Partner on a Running Clock...
A) From 0:00 - 12:00
Hang Power Clean:
12 Minutes For BOTH Partners To Establish a Heavy Triple
Athletes use the same barbell and load the plates on/off accordingly. Clips/collars must be on the bar for every set. The barbells must be re-set to the hang (and not dropped to the floor) between reps for the set to count.
B) From 12:00 - 15:00
Rest 3 Minutes & Re-Set For AMRAP
C) From 15:00 - 32:00
AMRAP 17 Minutes:
100 Wall Balls @ 20/14 lbs to 10/9 ft
75 Burpee Box Jumps @ 24/20 in
50 Calorie Row
Partners share the reps with only one working at a time. Reps do not have to be split evenly.