Workout of the Day
Why You Need To Find Your Tribe
Thanks to Ivan for sharing this recent article from Inc.com titled "Why You Need To Find Your Tribe" - the entire piece is included below for your quick read:
I'm forty-two years old, and today I was in a relay race. Seriously. I was on a two person team. We had to do an inch-worm, a bear crawl, and well ...you get the idea. It was awesome.
The average age of the participants? Probably close to thirty-five. I smiled the entire time. After the relay race, we had a push-up contest. Yep. I'm serious again. Two minutes, max repetitions. I competed against my big brother. He crushed me. He's forty-four.
Then we gathered together and worked out. This all happened at 6:30 am on a Friday. I laughed, sweat (a lot), goofed around and played with my friends. Then I went home, showered and began my day.
The people I CrossFit with are more then my friends. They're my tribe.
It wasn't always this way. A little over two years ago my Dad was dying from ALS Lou Gehrig's disease. My body was no longer responding to my normal workouts, and I needed a positive change to keep me sane. I took my first CrossFit class, and I got hooked. I had found my people.
My tribe.
My type "A" personalities. My beautiful competitive animals. My crazy, super fit and supportive freaks. I love it. And it loves me back. I get fit, and I have fun doing it. I've made some of the best friends of my life this way.
In CrossFit there is always someone who is better than you. When I compete, I largely compete against myself. The CrossFit community is filled with people who take health and fitness seriously. I like that. We're competitive, yet supportive. We're tough, yet there is deep camaraderie. I love that.
I fail often at CrossFit. Which has helped me in business setbacks and in life. I deal with disappointment better. It isn't just about physical health, it's about mental health too.
That is my tribe.
CrossFit is a habit. So I don't need to use willpower to get to class. It's part of my day. That makes it fun. Truly. I'm also setting a great example for my children. They come to class and cheer me when we have in-house competitions. That makes my heart sing.
There are no short-cuts in CrossFit. If you attempt a short-cut, you will get hurt. You must remain focused. You must keep your head in the game. That appeals to me. You can achieve goals if you are methodical in your approach, take your time, practice, and improve. That turns me on.
You must follow a difficult and rocky path to achieve anything in CrossFit. For me, that's what makes it addictive. CrossFit is not for everyone. But it's for me. And It's my tribe.
You need to find your tribe.
Find the people that love and support you. Find the people that are like minded. Find the weirdos, the whack-jobs, the nerds and the outcasts that are just like you. Find the people that turn you on, make your heart sing and challenge you. Every. Single. Day.
Seek out those who are similarly wired. Those who get you, will push you and support you. This is a big and sometimes insane world. You can't do it all alone. You're going to need help.
WOD for 06-21-17:
2 Power Snatches + 1 Overhead Squat:
5 Sets of (2+1)
Climbing as technique allows
-then-
"Interval Isabel, Interrupted"
30 Rounds, Go Every 20 Seconds:
1 Power Snatch @ 135/95 lbs
3 Lateral Bar Burpees
(Compare to 12
Summer's New Faces
You may notice a handful of new faces in the gym, as we have several new members who were CrossFitters from other areas/gyms, and a few new folks who on-boarded during our Summer 2017 intake of athletes. Since we only take on a handful of new members every several months as spaces become available, these will likely be the last new folks you'll meet before the Fall season. So, say hello and get to know them a bit when you're in class together - just please also make sure to pay attention and listen to your coaches while doing so, haha. Be your awesome selves and make our new athletes feel welcome as they join the Arena Ready family!
Tempo lifting may be a new concept to some, and since we'll be using tempo back squats in Tuesday's class here's some basic info on the practice courtesy of a blog post excerpt from the good folks at Invictus:
Tempo prescriptions come in a series of four numbers representing the times in which it should take to complete four stages of the lift. In a workout, the tempo prescription will follow the assigned number of reps, such as:
Front Squat x 2-3 reps @ 30X0
The First Number – The first number refers to the lowering (eccentric) phase of the lift. Using our front squat example, the 3 will represent the amount of time (in seconds) that it should take you to descend to the bottom of the squat. (The first number always refers to the lowering/eccentric phase, even if the movement begins with the ascending/concentric phase, such as in a pull-up.)
The Second Number – The second number refers to the amount of time spent in the bottom position of the lift – the point in which the lift transitions from lowering to ascending. In our front squat example, the prescribed 0 means that the athlete should reach the bottom position and immediately begin their ascent. If, however, the prescription was 32X0, the athlete would be expected to pause for 2 seconds at the bottom position.
The Third Number – The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift. Yes, I am aware that X is not a number. The X signifies that the athlete should EXPLODE the weight up as quickly as possible. In many cases, this will not be very fast, but it is the intent that counts – try to accelerate the weight as fast as you can. If the third number is a 2, it should take the athlete 2 seconds to get the lift to the top regardless of whether they are capable of moving it faster.
The Fourth Number – The fourth number refers to how long you should pause at the top of the lift. Take, for example, a weighted pull-up prescription of 20X2, the athlete would be expected to hold his or her chin over the bar for two seconds before beginning to come down.
Counting – It seems silly to even mention how to count seconds, but I have heard many clients audibly count to 4 in less than one second while under a heavy load. So, to ensure that your 4 second count and mine are the same, use “one thousands,” as in: 1-one thousand, 2-one thousand, 3-one thousand, 4-one thousand.
To read the entire post on tempo training from Invictus click here - it's a good one and talks about the benefits of the practice, so give it a quick read if you have a few minutes.
WOD for 06-20-17:
Tempo Back Squat:
10-10-10-10 @ 30X3
Climbing
-then-
AMRAP 10 Minutes:
60 Double Unders
20 Toes-to-Bar
20 Calorie Row
20 Kettlebell Swings @ 53/35 lbs
Motivation Monday: What Was Your First Ever CrossFit Workout?
What was your first ever CrossFit Workout?
Mine was "Nancy"...
5 Rounds for Time:
400m Run
15 Overhead Squats @ 95 lbs
I did the workout on a track with a relatively experienced group, used 35 lbs on the bar, and it took me over 17 minutes. It stung like nothing I had never experienced before in my life, sports or otherwise. I thought to myself, "That's impossible at 95 lbs. Just impossible. No way. These people are crazy."
Turns out it's not. And they're not.
It's amazing to come to work at Arena Ready and see newbies with that same look in their eyes that I once had - thinking to themselves, "There's no way I can do that, ever."
And then, little by little, with consistent effort applied over a long period of time, that former newbie is doing what they once thought impossible. And a new newbie is watching them, and thinking, "That person is crazy. There's no way I can do that, ever. That's impossible"
It's not.
They're not.
Keep showing up. You'll see.
WOD for 06-19-17:
"Holleyman"
30 Rounds For Time:
5 Wall Balls @ 20/14 lbs to 10/9 ft
3 Handstand Push-ups
1 Power Clean @ 225/155 lbs
(Compare to 12-06-16; Gladiators also compare to 09-22-13)
Be Impressed With Intensity Not Volume
James Hobart, multiple-time individual CrossFit Games athlete & CrossFit Games Team/Affiliate Cup Champion (as well as a long-time HQ Seminar Staff Head Trainer), recently wrote a great article for the CrossFit Journal titled "A Deft Dose of Volume" which addresses the debate of volume versus intensity in training.
The entire article can be read here (click for free access), and I've included an excerpt below that I found impactful:
Remember that programming and volume are just pieces of the puzzle. The magic is in the movements and the atmosphere. I’ve been extremely fortunate to train with some of the best CrossFit athletes over the last eight years, and I can attest to the truth of this statement from Glassman: “Men will die for points.” Training partners make a world of difference, providing both camaraderie and motivation.
Before you play with volume, find someone you hate losing to. A rival becomes a powerful training tool who will push you to levels of intensity you’d avoid on your own. Some of my most painful workouts have come against one of my closest friends and greatest rivals, multi-year Games athlete Austin Malleolo. We often joke that we aren’t going to train together anymore because it hurts too much.
“Its not what you do but who you do it with that matters,” Malleolo has said.
He’s also said, “I’d rip my bottom lip off if it meant winning.”
You can’t replace that level of competition with volume, though volume can amplify it when applied with a deft touch...
... Intensity is essential and it hurts, but it is required to greatly increase fitness. Volume is no substitute.
If you add volume and start producing results that are poorer than they would have been without volume, you need to retool your approach. Perhaps back off and start again. Volume can benefit you, but not at the cost of intensity and variance.
Chris Hinshaw works with some of our sport’s best, including Games podium finishers Katrin Tanja Davidsdottir, Camille Leblanc-Bazinet, Rich Froning and Mathew Fraser. Once while working with Froning and CrossFit Mayhem Freedom, Hinshaw said there is little point to “adding on more running volume if you start to slow down … . Then you are just spending more time practicing running slow.” Keep this principle in mind and consider how it applies to all areas of your training.
“You don’t need harder workouts, you need to go harder in your workouts,” Games veteran Tommy Hackenbruck quipped last year on Instagram.
Hackenbruck’s advice echoes Glassman’s foundational wisdom, which is worth repeating: “Be impressed with intensity, not volume.”
-James Hobart (CrossFit Journal)
WOD for 06-17-17:
With a Partner, On a Running Clock...
A) From 0:00 - 10:00
Thruster:
Both Athletes Establish a Heavy Triple
Use the same barbell and load/un-load for your sets accordingly. Collars/clips must be used for every set.
(Rest 3 Minutes & Re-Set For Part B)
B) From 13:00 - 25:00
"Partner Rahoi"
AMRAP 12 Minutes:
12 Box Jumps @ 24/20 in
6 Thrusters @ 96/65 lbs
6 Lateral Bar Burpees
Partners alternate FULL rounds, with only one person working at a time (i.e. Partner A does one full round of 12-6-6 and then Partner B does one full round of 12-6-6, etc).
(Rest 3 Minutes & Re-Set For Part C)
C) From 28:00 - 34:00
Weighted Plank:
3 x 0:45 (Rest 1:00 Between Efforts)
Today Is The Day
There are seven days in the week, and "Someday" isn't one of them.
WOD for 06-16-17:
Sumo Deadlift:
6-6-6-6
-then-
For Time:
BUY-IN: 400m Run
Then, 3 Rounds of...
20 Russian KB Swings @ 70/53 lbs
20 AbMat Sit-ups
20 Pistols, alternating
BUY-OUT: 400m Run
Throwback Thursday: Dumbbell Snatches
Is it too soon to consider Open 17.1 a throwback?
NOTE: A heads-up that this Sunday's yoga class will be re-scheduled for Monday, June 26th, at 7pm.
WOD for 06-15-17:
Split Jerk:
2-2-2-2-2
Climbing as technique allows
-then-
AMRAP 9 Minutes:
50 Double Unders
25/20 Calorie Row
25 Dumbbell Snatches @ 50/35 lbs (alternating)
M, C, I...V Revisited
This is a great post that Coach Sarah wrote several years ago, and it's a nice little piece due for a revisit. Enjoy!
Some thoughts on the evolution of a CrossFitter...
Step 1: Mechanics
Learn the movements. Learn the difference between what the movement is supposed to feel like and what it is not supposed to feel like. What does the coach mean when they say "get tight"? Which muscles drive your knees out, and why should you do that? What about chest up? Or elbows fast? Or external rotation? All of these words and phrases should be meaningful to you (and you should be able to apply them to your movement before you consider moving on to consistency in those movements).
Step 2: Consistency
They say that practice makes perfect, but the truth is only perfect practice makes perfect. Not until you understand what you should be doing should you strive to make what you are doing habitual. But, when you do, each movement in CrossFit should become like breathing. You should practice so much that you are able to execute a perfect air squat without a demonstration or description, without thinking about it, and honestly, without even warming up. Same goes for every other movement (unweighted). Every time you execute a movement it should look and feel the same.
In addition, consistency applies to consistency of workouts. If you are working out inconsistently (i.e. 4 days on, 17 off, or 1-2 on, 4-5 off), you should hold yourself at this level. If you aren't working out consistently, you don't know how your body will respond to workouts, you don't know how hard you can push yourself on any given day, and you can't expect your joints and muscles to withstand a beating in which you're trying to make up for lost time. Establish a workout schedule and stick to it so that you can earn progression into Step 3.
Step 3: Intensity
Greg Glassman, the founder of CrossFit, defined CrossFit as "constantly varied, functional movements executed at high intensity." Some make the mistake of thinking that that means everyone from newbie to competitor should approach each workout with maximum fire and enthusiasm, fighting for each and every rep, rolling on the floor afterwards. The truth, in a better executed scenario, is that intensity must be earned. If you don't have the mechanics nailed down in a movement consistently, you have no business doing that movement with intensity. If you aren't working out consistently, you can't expect to safely push your limits (since you don't know where your limits are at any given point in time). Now, let's say there's a workout involving burpees, power snatches and situps. Let's say your burpees and situps are at Step 3, but your power snatches are still well at Step 1. In this case, you may want to push yourself super hard on the situps and burpees (to maximize your performance and results), but hold back, slow down, and concentrate hard (at light weight) for the power snatch.
Step 4: Volume
At Arena Ready, we program with the expectation that people will work out AT LEAST 3 and as many as 6 days per week. We believe that most people who CrossFit less than 3 days per week will fail to achieve meaningful results, will struggle to learn and properly execute the movements, and will likely not get sufficient volume. We believe that people who CrossFit more than 3 days in a row are likely to experience the symptoms of overtraining - insufficient recovery marked by consistent fatigue, susceptibility to injury, and declining performance. In between is a sweet spot of consistent improvement due to thoughtful training and recovery.
Many among us at Arena Ready are solidly in Steps 1-3, and that's fantastic. If you find yourself primarily in one of those steps, your goal should be to build your understanding of the mechanics, begin to consistently execute on them, and finally, to start pushing yourself by adding increasing levels of intensity to your workouts. Another way to measure your intensity besides how hard you feel you're working, is to check where your times/scores rank on the board, and at what level you typically perform workouts. For most people, working to be in the top half of scores consistently within the black or red level is all the fitness you need to meet your goals and win at life. That's awesome, and that's what we recommend for the majority of our clients: strive to perform all workouts at the red or black level with competitive times or scores, and be here 3-5 times per week consistently.
Some Arena Ready members are at a point where the above is true, and they are able to work out 5-6 times per week and still feel like they need or want more training in order to meet their goals of becoming competitive CrossFitters. This is the competitor group for whom we sometimes program extra strength, skill, or accessory WODs. If you are in (or want to be in) the competitor group, the above all remains true. Every element of all workouts should be performed with consistently good or excellent mechanics, and as fast as possible.
Finally, what are Gladiators class(es) all about? These classes are designed to prepare our Rx-level competitors for CrossFit competition. If you're an aspiring competitor not yet consistently at the black level, or even just a CrossFit fan, you're welcome to hang out and watch a session, and see what some of our top athletes can do! You may notice that some of our athletes go by their "Gladiator name" - as such, ALL Arena Ready members are encouraged to select Gladiator names independent of level. If you haven't already noticed, we love nicknames at AR! And we're all in this together after all, as the Arena is a metaphor for life, not just the CrossFit arena!
WOD for 06-14-17:
4 Rounds For Time:
400m Run
24 Overhead Walking Lunges w/Plate @ 45/35 lbs
6 Muscle-ups
-then-
Tabata:
Hollow Rocks
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