Workout of the Day
BTWB & Facebook: Get Dialed In!
We have a handful of new folks, and even some old vets, who have yet to start using BTWB, and who may not be connected with us via our private Facebook group. So it's about time for some friendly reminding & encouragement!
BTWB (Beyond The Whiteboard)
If you're a member at Arena Ready and you're not taking advantage of tracking your progress in Beyond The Whiteboard then get on it!
One of the coolest aspects of CrossFit training is that it's a measurable, observable, and repeatable means of increasing one's general fitness and physical preparedness. And utilizing BTWB as a tool to track your progress is crucial to realizing how far you've come, and how far you can still go! Please email us if you aren't already using BTWB so we can send you an invite to create your account.
We pay for the BTWB service so it's available at no cost to our members. There's also a mobile app included so you can log your results on your phone before you even leave the gym. When you joined the gym we had the BTWB system email you an invite (it should have arrived on the same day as your "Welcome to Arena Ready - Getting Started" email from me), but if for some reason you overlooked it just let us know and we can re-invite you.
AR Private Facebook Group
We often use the private Arena Ready Facebook group (this is separate from our public Arena Ready Facebook page) to communicate gym news, organize events, or just have fun posting things for our friends and fellow athletes & coaches. If you're not already in the group please contact us so we can add you.
WOD for 06-13-17:
"Khan"
10 Rounds of 1 Minute for Max Reps Lateral Bar Burpees:
8 Deadlifts @ 135/95 lbs
6 Hang Power Cleans
4 Front Squats
2 Push Jerks
...then, in the remaining time within the minute...
Max Reps Lateral Bar Burpees
(REST 1 Minute)
This workout is 1 minute of work, then 1 minute of rest for 10 rounds (20 total minutes). During each work minute the athlete must complete the reps for the four barbell movements then use any remaining time to complete as many lateral bar burpees as possible. Score is total number of lateral bar burpees.
(Compare to 03-14-16 and 08-05-15)
WOD for 06-13-17:
"Khan"
10 Rounds of 1 Minute for Max Reps Lateral Bar Burpees:
8 Deadlifts @ 135/95 lbs
6 Hang Power Cleans
4 Front Squats
2 Push Jerks
...then, in the remaining time within the minute...
Max Reps Lateral Bar Burpees
(REST 1 Minute)
This workout is 1 minute of work, then 1 minute of rest for 10 rounds (20 total minutes). During each work minute the athlete must complete the reps for the four barbell movements then use any remaining time to complete as many lateral bar burpees as possible. Score is total number of lateral bar burpees.
(Compare to 03-14-16 and 08-05-15)
Jenny Captures Regionals
Check out the gallery of incredible images from Jenny captured during the 2017 CrossFit Games California Regional a few weeks ago. Amazing as always!
Click here for the full gallery.
We hope everyone had a great weekend!
WOD for 06-12-17:
2 Hang Squat Snatches + 1 Overhead Squat:
12 Minutes to Establish a Top Set (Heavier Than to Be Used Below)
-then-
2 Rounds For Time:
600m Run
21 Hang Squat Snatches @ 115/80 lbs
21 Chest-to-Bar Pull-ups
(Compare to 10-20-16)
Sweat The Small Stuff
Loving this blog from Coach Lisa titled "Sweat The Small Stuff" which she posted on her site yesterday as part of her regular "Fitness Friday" series. Thanks as always for sharing your insights with us, Lisa!
FITNESS FRIDAY: SWEAT THE SMALL STUFF
It’s Friday and I’m so relieved. It’s been another really stressful week at work and to be honest, I’m tired. I slept about 8 hours for the first time yesterday for the first time in awhile. I’m not going to lie, it felt really good. Sleep is something I’ve had a hard time with. I don’t get enough of it, and I’ve worked hard to just get an average of 7 hours. For today’s Fitness Friday, I’m talking about how important it is to keep the details in mind. Details like sleep, mobility, post-workout stretching and more are so critical to our success.
So what exactly am I getting at? Think of the details I’m talking about as your plumbing or electricity in your house. You need it to keep your house functioning, and you rely on it every day. Conversely, when it goes out, it’s a catastrophe and a half. The small stuff that we sometimes tend to ignore during our workouts or work week is no different. If we forget to mobilize, stretch, drink enough water, or get enough sleep, our body can’t compensate fast enough.
Similarly, if there’s a small leak in the plumbing and it isn’t addressed, it can balloon up to a major problem later. The same goes for our pre and post-workout habits. If you’re not stretching or taking care of your body, all it takes is one bad stormy day to set you back. What I’ve found is that these things are cumulative in its effect. When I’m not able to get enough sleep, I’m stressed out as hell, and I’m running on fumes for a workout, that’s when I’m most prone to injury.
THE SMALL BUT MIGHTY DETAILS
It’s easy to forget about some of these small but mighty pieces of our fitness. My workout buddy Kim still has to remind me to stretch my ankle after class. But I mean it when I say that the devil is in the details and the details are important. Taking a few minutes to foam roll your low back after deadlifts, getting your pecs stretched after ring dips, or drinking some water after a long slog of a chipper is so important.
So for this weekend, hopefully you get around to reminding yourself about the little things. It can take a long time for habits to form, but I’m confident that you can do it. If I can do it, anyone can certainly do it as well! Happy Fitness Friday friends and have a wonderful weekend!
-Lisa G
Happy weekend, all!
WOD for 06-10-17:
"Be Mine"
With a Partner, For Time:
BUY-IN: 800m Run (TOGETHER)
then, BOTH partners complete...
10-9-8-7-6-5-4-3-2-1
Deadlifts @ 225/155 lbs
Burpee Box Jumps @ 24/20 in
then
BUY-OUT: 800m Run (SPLIT)
Both partners must run together for the 800m buy-in, and the round of 10 deadlifts cannot start until both partners are in the door. Both partners must complete the 10-9-8-7-6-5-4-3-2-1 sequence, with one partner working at a time to complete a full round before the other partner starts their full round (e.g. Partner A performs 10 deadlifts and 10 burpee box jumps, then Partner B performs 10 deadlifts and 10 burpee box jumps). The 800m buy-out can be split in any fashion the team desires, and time is called when a total of 800m has been completed.
(Compare to 09-15-16 and 02-13-16)
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