Virtuosity

Virtuosity: performing the common uncommonly well.  

I love so many things about that concept, and how it can apply to several areas of life - including (obviously) to fitness.  In 2005 Greg Glassman wrote an article for the CrossFit Journal titled "Fundamental, Virtuosity, and Mastery: An Open Letter To CrossFit Trainers" and while it was intended for us coaches/trainers of CrossFit I think it's a great piece to read for anyone who does CrossFit.  Here is the article in its entirety:

In gymnastics, completing a routine without error will not get you a perfect score,

the 10.0—only a 9.7. To get the last three tenths of a point, you must

demonstrate “risk, originality, and virtuosity” as well as make no mistakes in

execution of the routine.

Risk is simply executing a movement that is likely to be missed or botched;

originality is a movement or combination of movements unique to the athlete—a

move or sequence not seen before. Understandably, novice gymnasts love to

demonstrate risk and originality, for both are dramatic, fun, and awe inspiring—

especially among the athletes themselves, although audiences are less likely to

be aware when either is demonstrated.

Virtuosity, though, is a different beast altogether. Virtuosity is defined in

gymnastics as “performing the common uncommonly well.” Unlike risk and

originality, virtuosity is elusive, supremely elusive. It is, however, readily

recognized by audience as well as coach and athlete. But more importantly,

more to my point, virtuosity is more than the requirement for that last tenth of a

point; it is always the mark of true mastery (and of genius and beauty).

There is a compelling tendency among novices developing any skill or art,

whether learning to play the violin, write poetry, or compete in gymnastics, to

quickly move past the fundamentals and on to more elaborate, more

sophisticated movements, skills, or techniques. This compulsion is the novice’s

curse—the rush to originality and risk.

The novice’s curse is manifested as excessive adornment, silly creativity, weak

fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery. If

you’ve ever had the opportunity to be taught by the very best in any field you’ve

likely been surprised at how simple, how fundamental, how basic the instruction

was. The novice’s curse afflicts learner and teacher alike. Physical training is no

different.

What will inevitably doom a physical training program and dilute a coach’s

efficacy is a lack of commitment to fundamentals. We see this increasingly in

both programming and supervising execution. Rarely now do we see prescribed

the short, intense couplets or triplets that epitomize CrossFit programming.

Rarely do trainers really nitpick the mechanics of fundamental movements. 

I understand how this occurs. It is natural to want to teach people advanced and

fancy movements. The urge to quickly move away from the basics and toward

advanced movements arises out of the natural desire to entertain your client and

impress him with your skills and knowledge. But make no mistake: it is a

sucker’s move. Teaching a snatch where there is not yet an overhead squat,

teaching an overhead squat where there is not yet an air squat, is a colossal

mistake. This rush to advancement increases the chance of injury, delays

advancement and progress, and blunts the client’s rate of return on his efforts. In

short, it retards his fitness.

If you insist on basics, really insist on them, your clients will immediately

recognize that you are a master trainer. They will not be bored; they will be awed.

I promise this. They will quickly come to recognize the potency of fundamentals.

They will also advance in every measurable way past those not blessed to have

a teacher so grounded and committed to basics.

Training will improve, clients will advance faster, and you will appear more

experienced and professional and garner more respect, if you simply recommit to

the basics.

There is plenty of time within an hour session to warm up, practice a basic

movement or skill or pursue a new PR or max lift, discuss and critique the

athletes’ efforts, and then pound out a tight little couplet or triplet utilizing these

skills or just play. Play is important. Tire flipping, basketball, relay races, tag,

Hooverball, and the like are essential to good programming, but they are

seasoning—like salt, pepper, and oregano. They are not main courses.

CrossFit trainers have the tools to be the best trainers on earth. I really believe

that. But good enough never is, and we want that last tenth of a point, the whole

10.0. We want virtuosity!!

-Greg Glassman (The CrossFit Journal, 2005)

WOD for 06-27-17:

AMRAP 18 Minutes:

44 Unbroken Double Unders

33 Calorie Row

22 Chest-to-Bar Pull-ups

11 Deadlifts @ 275/195 lbs

Monday Cleans

Hope you all had a great weekend. 

WOD for 06-26-17:

Power Clean + Squat Clean:

12 Minutes to Establish a Top Set

-then-

"Running Elizabeth"

For Time:

21-15-9

Squat Cleans @ 135/95 lbs

Ring Dips

*400m Run Before Each Round
 

Teamwork Makes The Dream Work

I'm keeping this blog post short and sweet, in hopes that everyone who plans on coming in to the gym just scrolls down to read the workout (and feels prepared to ask about any points of clarification needed).  Teamwork makes the dream work, friends. 

#logistics, yo.

Happy weekend, everyone!

WOD for 06-24-17:

"Don't Go Chasing Waterfalls: Version 2.0"

In Teams of THREE Athletes For Total Time:

BUY-IN: 1000m Run, Starting TOGETHER

Then, 2 Rounds With "Waterfall" Start:

30/25 Calorie Row

30 Wall Balls @ 20/14 lbs to 10/9 ft

25 Toes-to-Bar

10-8-6 Curtis P Complexes @ 95/65 lbs (Athlete 1-2-3)

BUY-OUT: 100 Lateral Burpees Over Barbell SPLIT

The Curtis P Complex is: Power Clean + Lunge Right + Lunge Left + Push Press

*All three athletes start the BUY-IN run TOGETHER and all three athletes must complete 1000m.

**The "waterfall" start can begin with the first athlete to complete the run starting the row immediately (he/she does NOT have to wait for the other two athletes to complete the run). An athlete cannot start on a movement station until the teammate before him/her has cleared that station (e.g. Athlete 2 cannot start the wall balls until Athlete 1 has completed the wall balls, and Athlete 3 cannot start the row until Athlete 2 has completed the row).

***Teams cannot start the BUY-OUT until all three athletes have completed 2 full rounds - and the burpees over the barbell are shared and may be SPLIT in any fashion, with only one athlete working at a time (do not have to equally split).     

Flashback Friday: This is Your House Now

I came across this old blog post recently, one that I wrote just 4 months after we opened the doors of Arena Ready.  On the heels of the article Ivan shared with us this week I thought it fitting to re-post the old blog, and revel in how much of its sentiment remains the same nearly 5 years after our first days of AR.  So much has changed since this was written - so many accomplishments & defeats, milestones, tragedies, joyous events, growth, learning, and humbling experiences.  But through it all has been a surplus of inspiration - and for that we are, and will always be, grateful for our Arena Ready family and our/your AR home.

I was going through my phone and happened upon this picture (see below) - it was taken a little over 4 months ago. When Sarah and I started the gym it was a big, scary undertaking. Who am I kidding, it still is. But at the time I think the initial weight of it all was exacerbated by a few other major life events we were also tackling head on - we were selling & moving out of our apartment (where I had lived for over 10 years), transitioning out of other professional careers we spent years building, and had recently become first-time dog parents to an odd yet endearing little mutt that thought Sarah's nicest socks were chew toys.

In short, the inaugural creation of Arena Ready - and the passionate (and often exhausting) process of filling it with tools to help folks get better, with ideas to keep us all learning and growing, and with just plain ol' stuff we thought was cool - felt to Sarah and to me like a dramatic and daunting move into a new home. An empty new home. Seeing this picture on my phone today jogged that memory so vividly.  

The very early days at AR were at once exciting and terrifying for the two of us. We used to try and reassure one another with the old Field of Dreams mantra, "if we build it, they will come." But for what felt like an eternity we found ourselves thinking, "will they really?" It's amazing that was only a few months ago, and that I actually use the word "eternity" to describe our anxiety. Hey, I'm dramatic at times.  

Soon, each week brought with it a new face or two. Somehow it seemed that cool people were finding us, slowly. We tried some things out - some stuck, some not so much. We made a few mistakes. We nailed a few things. We felt blessed and fortunate every day, even after the hardest/longest/scariest ones.

I kept telling myself that this was our house, and that "guests" deserved the attention and respect of VIPs. I would welcome everyone that came through the door with a smile and a desire to help them get better. I tried so hard to make folks feel welcome, and encouraged, and (hopefully) inspired. These are things that Sarah has taught me over the years - that encouragement and support, along with hard work, begets inspiration. 

And so with that approach constantly in mind, somewhere along the way - over the course of the last 4 short/long/blurry sleep-deprived months - we've filled our AR home with some pretty inspiring people... Individuals brand new to athletics and training who are getting stronger every day. "Old" CrossFit vets who have rediscovered their fire and are smashing numbers they had been stalled on for years. Athletes working to becoming coaches, and coaches getting back to being athletes. Strangers who have become some of our best friends. Friends who have become our mentors. Members who want to help us - move things, organize events, give back to the community.

While we're still in our infancy at AR I think it's important to note what is perhaps the first culture-defining corner we've turned. When you're at the gym tomorrow and the place is Hopping (see what I did there?), the energy's flowing, and the faces are smiling & laughing, take a second to recognize what I've come to realize recently. This is your house now. You make it awesome with your outlook and attitude. You put in the hard work when you walk in the door. You bring your loved ones in to meet us, you encourage them to join us, and you spread the word of how much you enjoy your time at AR.

And so now I ask you to keep the young tradition going, with the same message you've built here in the gym with us. When a new face walks in the door, or if you find yourself next to someone you don't yet know, please welcome them with a smile, and shout some encouragement when they're busting their butt to keep up with you. We all know how it feels to be a newbie, to be the new face showing up to the house party. But this is your house now, so make them feel welcome. The empty home is starting to feel alive, and we need your help now more than ever. 

-January 2013

WOD for 06-23-17:

AMRAP 15 Minutes With a Partner:

PARTNER A

9 Dumbbell Bench Presses @ 50/35 lbs (each side)

7 Deadlifts @ 245/165 lbs

5 Strict Pull-ups

PARTNER B

400m Run

Partner A completes AMRAP of the 9-7-5 triplet while Partner B runs 400m, then athletes switch. The team's score is total rounds & reps completed of the triplet.   

Rowing: The Pick Drill

Check out this short video on the "Pick Drill" from CrossFit HQ - it's something we'll cover in class on Thursday.  Get excited for some rowing intervals!  Should we move the rowers out into the hot sunshine, too?!  

WOD FOR 06-22-17:

4 Rounds NOT For Time:

100m Kettlebell Farmer's Walk @ pick load 

Accumulate 1 Minute Handstand Hold

-then-

Row Sprint Intervals:

6x250m

Start Every 3 Minutes.  Each interval is for time.  Record the delta between your fastest and slowest intervals.

(Compare to 02-19-16, 02-09-15, and 07-18-14) 

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.

-Chris Dessi (Inc.com)

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