Workout of the Day
Flashback Friday: "Randy" at Regionals
Flashback to two years ago at the 2015 CrossFit Games California Regional where Event 1 was "Randy." Coach Sarah and a "pre-Arena Ready" Cassie Ann Ludwig were actually in the same heat - as it turns out that was the last time that would happen, including this past year when they both qualified as AR athletes for the 2017 Regional (not once did we get a heat with both of them together this year!). Times of 2:48 and 3:21 are still not too shabby two years later, even including the requirements to run out to the barbell, move the barbell every 25 reps, and then run to the finish mat.
Who's ready for "Randy" on Friday?!
WOD for 07-07-17:
6-6-6-6 @ 30X3
Climbing. If possible add to last week's 8s.
For an explanation of the tempo notation click the "Tempo Back Squat" link above to be directed to the appropriate blog post.
-then-
For Time:
75 Power Snatches @ 75/55 lbs
(Compare to 05-07-15 and 01-02-13)
Evans Avenue Parking
I know we've posted about it many times, but here's another reminder to please utilize Evans Avenue (just off of Cesar Chavez) for parking when the bottom of Connecticut Street near the gym is full. Don't drive up the hill to park.
Evans Avenue parking is especially useful during the 7am, 12pm, and 4pm classes when parking immediately next to the gym can sometimes get full (particularly on Wednesdays during street cleaning). As you would anywhere in the city, be sure not to leave any valuables in the car or any items visible from the outside.
I get it - it "feels" like going over to Evans is driving farther away from the gym for some reason - but it's not. It puts you just 1,000 feet or so away from the gym (through two crosswalks), and there's almost always plenty of free parking available - check out a visual orientation by clicking here:
The blue dot is Arena Ready... the red pin is where you should park instead of driving up the hill on Connecticut Street. See, not so far - in fact, I think the 3 minute walking estimate is only accurate if you have to wait at both crosswalks.
WOD for 07-06-17:
"Plan B"
ON A RUNNING CLOCK...
A) From 0:00 - 15:00
Bent Over Barbell Row:
5-5-5-5-5
B) From 17:00 - 22:00
AMRAP 5 Minutes:
15 Russian Kettlebell Swings @ 70/53 lbs
10 Ring Rows
5 Kettlebell Goblet Squats
C) From 27:00 - 33:00
"AMRAP Annie"
AMRAP 6 Minutes:
25 Unbroken Double Unders
25 AbMat Sit-ups
(Compare to 10-26-16)
The Single Decision
Tim Ferriss' book Tools of The Titans includes an interaction between the author and coach Christopher Sommer, former men's gymnastics national team coach, who explains the value of "the single decision." It's a great section of the book and we wanted to share it here with you:
We all get frustrated. I am particularly prone to frustration when I see little or no progress after several weeks of practicing something new. Despite Coach Sommer’s regular reminders about connective-tissue adaptations taking 200 to 210 days, after a few weeks of flailing with “straddle L extensions,” I was at my wits’ end. Even after the third workout, I had renamed them “frog spaz” in my workout journal because that’s what I resembled while doing them: a frog being electrocuted.
Each week, I sent Coach Sommer videos of my workouts via Dropbox. In my accompanying notes at one point, I expressed how discouraging it was to make zero tangible progress with this exercise. Below is his email response, which I immediately saved to Evernote to review often.
It’s all great, but I’ve bolded my favorite part:
“Dealing with the temporary frustration of not making progress is an integral part of the path towards excellence. In fact, it is essential and something that every single elite athlete has had to learn to deal with. If the pursuit of excellence was easy, everyone would do it. In fact, this impatience in dealing with frustration is the primary reason that most people fail to achieve their goals. Unreasonable expectations time-wise, resulting in unnecessary frustration, due to a perceived feeling of failure. Achieving the extraordinary is not a linear process.
The secret is to show up, do the work, and go home.
A blue collar work ethic married to indomitable will. It is literally that simple. Nothing interferes. Nothing can sway you from your purpose. Once the decision is made, simply refuse to budge.
Refuse to compromise.
And accept that quality long-term results require quality long-term focus. No emotion. No drama. No beating yourself up over small bumps in the road. Learn to enjoy and appreciate the process. This is especially important because you are going to spend far more time on the actual journey than with those all too brief moments of triumph at the end.
Certainly celebrate the moments of triumph when they occur. More importantly, learn from defeats when they happen. In fact, if you are not encountering defeat on a fairly regular basis, you are not trying hard enough. And absolutely refuse to accept less than your best.
Throw out a timeline. It will take what it takes.
If the commitment is to a long-term goal and not to a series of smaller intermediate goals, then only one decision needs to be made and adhered to. Clear, simple, straightforward. Much easier to maintain than having to make small decision after small decision to stay the course when dealing with each step along the way. This provides far too many opportunities to inadvertently drift from your chosen goal. The single decision is one of the most powerful tools in the toolbox.”
-From "Tools of The Titans" by Tim Ferriss
WOD for 07-05-17:
"Tabata Regatta"
Tabata:
Double Kettlebell Front Rack Lunges @ pick load
Ring Push-ups
Row Calories
Burpee Box Jumps @ 24/20 in
(Rest 1 Minute Between Movements)
This workout lasts for 19 total minutes (including rest minutes). The Tabata interval is 0:20 seconds of work followed by 0:10 of rest, repeated eight times (for a total of four minutes per movement). We will NOT alternate the movements, but will complete ALL EIGHT intervals for a given movement before moving on to the next movement. There is one minute of rest between movements. Your score if the LOWEST rep round for each of the four movements.
July 4th Holiday WOD: Hotshots 19
The hero WOD "Hotshots 19" has become a tradition on the 4th of July at Arena Ready, and we hope you join us for this challenging workout during our 9am or 10am holiday class on Tuesday (Gladiators class is scheduled for 11am).
Please make sure to cancel ASAP if you're not able to make it in for the "Hotshots 19" hero WOD on Tuesday (and had previously signed-up), so that someone can take your spot. If you're waitlisted and want to work out then come on in and we'll do our best to accommodate everyone.
We wish everyone a safe and happy 4th of July!
WOD FOR 07-04-16:
6 Rounds For Time:
30 Air Squats
19 Power Cleans @ 135/95 lbs
7 Strict Pull-ups
400m Run
(Compare to 07-04-16 and 07-04-14)
Because I Was Inverted
Saturday's QoD really sparked some discussion and friendly exasperation - particularly in the private Arena Ready Facebook group, where the current thread on the topic has (as of this writing) well over 120 comments/replies. As it turns out some of you HAVE NEVER SEEN THE MOVIE TOP GUN AND HOW DOES THAT EVEN HAPPEN?! I mean, Coach Lisa even streamed the movie at her wedding reception - yeah, that's right, she streamed it on the walls of Foreign Cinema for all of her wonderful guests to enjoy as modern cinematic art while they celebrated her big day. BECAUSE IT'S TOP FREAKING GUN.
July 3rd is, rather conveniently, one Tom Cruise's 55th birthday - or so the Operating Thetans would have us believe. And so, for every class on Monday, we'll be listening to Danger Zone by Kenny Loggins on the gym speakers and playing this clip on loop in the background:
You're welcome.
And Happy Birthday, Tom. May your sequel be fruitful and your Operating Thetan level be 8 (AKA OT VIII) soon enough.
Please note our Holiday Schedule for Tuesday, July 4th (click here).
WOD for 07-03-17:
Strict Press:
4-3-2-1
Push Press:
4-3-2-1
Push Jerk:
4-3-2-1
If performing this workout as Rx (Black Level) the goal is to increase the weight every set, for a total of twelve climbing work sets (i.e. the bar only goes up in weight). If that is unreasonable (be honest with yourself!) decrease the weight when starting the next movement, then climb back up again to a heavy single in four sets.
An example of performing this workout as Rx is as follows:
Strict Press 4x135, 3x145, 2x155, 1x165
Push Press 4x175, 3x195, 2x210, 1x220
Push Jerk 4x225, 3x235, 2x245, 1x255
(Compare to 07-27-16 and 08-19-15)
Coach Lisa: 3 Ways To Form Habits
Coach Lisa posted a great blog on her site which provided some helpful insights on how to form good, healthy habits. It's a quick read and has some real world applications for those who are looking to make changes for the better. As always, thanks for sharing your insights Lisa!
The entire post "3 Ways To Form Habits" can be found here as part of her regular "Fitness Friday" musings, and we've included it in its entirety below:
Fitness Friday: 3 Ways To Form Habits
What’s shaking friends? It’s Friday and I’m relieved that it’s been a good week! As I’ve mentioned before, your ability to stay committed to your goals is tested when things get rough. One of the things I learned early on in weightlifting is that when the weight gets heavy, you revert to your habits. No matter how great your warm-up sets look, if it isn’t a habit, it’ll get lost. Same thing goes for nutrition, exercise, or anything health-related. If it isn’t a habit, when the going gets hard, it’ll disappear. For today’s Fitness Friday, I thought I’d talk about three ways to start making some of those “tendencies” into habits!
GET OFF AUTOPILOT
Routine is great and it’s one of the best ways to stick to habits once they’ve formed. But if you’re trying to get into something new, your regime needs fixing. And for that, you need to get off autopilot! Let’s take an example. Say you want to start working out in the mornings. Part of what needs to change is your morning autopilot activities. As much as we all love to get up late, drink of our coffee, and read the newspaper, getting that workout in isn’t going to happen unless you make time for it.
The beginnings of trying to start something new like this means you’ll likely be uncomfortable. When the alarm goes off, you’ll be tempted to stay in your warm bed. The idea of exercise is horrendous, especially if it’s something you know will be hard. Getting up the truly the hardest part of this process, so being uncomfortable in this context means you’re on your way to forming that habit!
TINY BITES BEFORE BIG GULPS
Part of what makes habit forming hard is fatigue. If you’re like me at all, when an idea gets into your mind, you want to go all out on it. That’s great from an enthusiasm perspective, but not great if you’re playing the long game. Let’s take following your nutrition plan. You’ve gone as far as calculating your macros, you’ve tossed out all of the junk food in your house, and you’ve loaded up on protein and veggies up to your ears. Great! After two months of eating nothing but chicken and vegetables (which isn’t as awful as it sounds, to be honest), the donuts at the office start to look tempting.
Much like CrossFit workouts that are in the 10-12 minute time domain, if you go out super fast in the first two minutes, you’ll likely fatigue at the end. Same thing goes for habit forming. Taking things slow and in moderation means you’ll end up better for the end game. Rather than going cold turkey for weeks on end, approach each day with intent to finishing it as you planned. Each day you’re successful is a great confidence boost and easy to get through. Promising yourself you’ll be good for long stretches makes it hard and also makes falling off the wagon more likely. Stick to the small bites before going all in!
SWOLEMATES, MFP PALS & FIT FAM
I always find that having a group or a friend going through this process is super helpful! Nobody likes suffering by themselves and finding your support group is critical to keeping those habits alive. If I didn’t love all of my classmates at 6AM, it’d be pretty hard to keep showing up. At the office, I don’t want to let my team down, so working hard to make sure I’m the best teammate and leader motivates me. Whatever it may be, having a solid support system is always helpful.
One of the most awesome moments during my training comes when I can celebrate with my friends. Just today, a few of my friends re-discovered their ability to do barmuscle-ups and it was so great to watch! Their bravery to keep trying inspired me to push harder too! The result was that for the first time EVER, I strung two bar muscle-ups together! It’s so great to be able to share that excitement with your friends and have them watch your progress too!
So whatever you’re working on or towards, hopefully you’re able to find ways to stay motivated and keep those habits alive! With the long holiday coming up, hopefully you’re able to stay on track and keep your habit forming tendencies alive! Happy Fourth of July friends!
-Lisa G (Stilettos to Snatches)
Happy weekend, all!
Please note our Holiday Schedule for Tuesday, July 4th (click here).
WOD for 07-01-17:
"Team Air Force WOD"
AMRAP 20 Minutes With a Partner:
20 Thrusters @ 95/65 lbs
20 Push Jerks
20 Overhead Squats
20 Front Squats
Only one partner working at a time on barbell movements (barbell reps do NOT have to be split evenly). BOTH partners must perform 4 burpees at the top of every minute, including the first (at 3-2-1 GO!).
(Compare to 10-15-16)
July Yoga Back On For Sunday Mornings
Dani will be teaching yoga classes on Sunday mornings at 9:00am this coming month, starting with this Sunday, July 2nd! 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!
Please note our Holiday Schedule for Tuesday, July 4th (click here).
WOD for 06-30-17:
Skill Focus:
Bar Muscle-up
-then-
3 Rounds For Time:
7 Bar Muscle-ups
14 Power Snatches @ 115/80 lbs
21 Calorie Row
July 4th Holiday Schedule
We will be running a full/normal class schedule on Monday, July 3rd, and will be open with a holiday class schedule on Tuesday, July 4th. Holiday workout classes on July 4th will be held at 9am and 10am - so come on in and get your fitness on before you head to your parties and BBQs!
WOD for 06-29-17:
On a Running Clock...
A) From 0:00 - 18:00
8-8-8-8 @ 30X3
Climbing. If possible add to last week's 10s.
For an explanation of the tempo notation click the "Tempo Back Squat" link above to be directed to last week's blog post.
B) From 20:00 - 32:00
For Time (12 Minute Cap):
400m Run
40 Walking Lunges
400m Run
40 Walking Lunges
400m Run
C) From 34:00 - 40:00
Weighted Plank Hold:
3 x 0:45 (Rest 1:00 Between Efforts)
Barbell Etiquette: 2017 Edition
Every few months (without fail) someone sends me this video, usually when they've first discovered its existence on the internet:
Turn up the sound for full cringeworthy effect
I think people just like the thought of me cringing, or get a kick out of imagining my head about to explode. If you think I'm bad, you should see Coach Hillary when she sees/hears someone drop an un-loaded barbell - I usually leave the room because I fear for my life at that point.
On rare occasions someone who thinks dropping an un-loaded bar is the norm asks me "hey, what's the big deal anyway?!" Maybe they did it at their old gym. Maybe they've seen a video or been around a situation like the one above and just feel like they should be able to drop the un-loaded barbell too - I'm here to tell you to CUT THAT ISH OUT ASAP. It breaks the barbell, and sadly I need to inform you that you're not competing at the World Championships of Olympic Weightlifting. The day you can snatch three times your bodyweight you have my permission to drop every single bar at the gym and I'll pick them all up for you while apologizing that we have so many.
Roger Federer uses a brand new, freshly strung tennis racket for about 12 minutes and then never touches it again - he's welcome to smash that racket afterwards, break it in half, or donate it to a kid (that's probably what actually he does). People at a public park or private tennis club would either think you were careless or an asshole if they saw you dropping your racket, bashing it against the floor, or tossing it around like you were never going to use it again. In most cases they would be right - so pretty please STOP THE BARBELL DROPPING.
Here's a nice little video courtesy of (who else) Coach Hillary on how to unload a barbell properly without dropping it:
She literally gave HERSELF burpees the other day when she accidentally dropped the barbell when un-loading it
And while we're already on the topic, why not include our original post on Barbell Etiquette in general. This may be helpful for new folks, as well as the old vets who still don't abide by the code that the rest of us try to uphold...
Barbell Etiquette
Here are a few friendly reminders regarding barbell use and etiquette in the gym. A few items can go a long way for helping to keep the barbells spinning well (and lasting a long time), and you and your fellow athletes safe. We're fortunate at Arena Ready to have mindful and courteous athletes/members, but a little reminding never hurts anyone.
First, regarding the barbells and bumper plates themselves:
- Please do not drop an empty (unloaded) bar, or allow a loaded bar to skip into the wall or pull-up rig. Yes, I know they drop empty bars in the training room at the World Championships (see video above), but like many things you've seen on Youtube that you shouldn't do yourself, this move is not OK. When we coach at Nationals or Americans some of the lifters do it there too, and they all look like assholes. Dropping the empty bar breaks the bushing/bearing thereby rendering it unable to spin during the lifts (snatches, cleans, etc), and that can present some major safety issues for athletes. What's the big deal about the bars spinning you may ask? Try snatching or cleaning with a cheap bar from a commercial gym and let me know how that goes for you (kidding, don't actually do that).
- Wipe off any blood, skin, excessive sweat, etc with a disinfectant wipe immediately after barbell use. And if you notice you're bleeding during a workout please tend to it immediately (i.e. before continuing the WOD) - there is Bactine spray, bandages, and athletic tape next to the gym desk. Just let a coach know you need them and we're happy to help. Contrary to what you might see on social media, bleeding all over the place during a workout is not badass, it's just gross... and unsafe.
- Put the collars (AKA "clips") on for all your lifts, and load the heaviest plates on the inside.
- Use as few plates as possible. I know it's fun to load seven 10s on each side, but it makes you look like a noob - so please roll out the bigger plates when you take your jumps in weight. This is where it helps to lift with a buddy and share the task of loading and unloading plates.
- Dropping a bar from overhead loaded with just a pair of 10s will eventually bend and break the 10s, so please refrain from doing so. If you have a bar loaded with just a pair of 10s then lower it to thigh-level under control and then drop it. Too tired to do so? Then it's too heavy for you.
- The Olympic-style weightlifting kilo plates (think rainbow colors) and accessory equipment on/near the platforms should be used for only that - Olympic weightlifting on the platforms (when they're down).
- There is an Eleiko competition bar on the floor behind the weightlifting platforms, as well as other assorted weightlifting-specific barbells. If you have competed in a national-level Olympic weightlifting meet, or have posted a competition total high enough to do so, then feel free to use it for your lifts. If not, please leave it alone (yes, it's supposed to be stored lying flat on the floor like that). If I see it leaning against a wall vertically, racked in a squat rack, stored on the wall racks with the CrossFit/Rogue bars, or being used in a CrossFit WOD my head may actually explode and the gym will thus be closed indefinitely.
Second, regarding lifting the barbells in class with your fellow athletes:
- Don't ghost ride the bar. We drop (loaded) barbells like ladies and gentlemen at Arena Ready. Control it down or follow it with open hands and settle it on the first bounce. People who ghost ride bars in CrossFit are like people who drive big ass trucks in order to compensate for lacking in other areas. They should wear T-shirts that say "My ghost riding barbell expresses what my lifts cannot."
- During a lifting session or barbell class try to avoid walking directly in front of someone taking a big lift. It's distracting and shows poor form. Safety-wise please also avoid walking next to, or directly behind, someone taking a big lift. In CrossFit WODs the etiquette is a bit different, since we're on the clock and often have to quickly transition between different movements - in this case we simply ask that you be a good neighbor and look out for one another.
- High five or fist bump your fellow athletes when they hit a PR. Or clap. Or cheer and shout. Then tell them to hit the PR Gong. After all this is supposed to be fun, and we're lucky enough to have a bunch of cool and interesting people to train with and become better.
- Anytime someone hits the PR Gong (and you hear that unmistakable sound) you MUST immediately stop what you're doing and respectfully bow, with hands pressed together. Bow to respect the PR. Bow to respect the hard work it took for your fellow athlete to achieve the PR. Bow because dammit it's funny as hell when a room full of people in a noisy ass gym stops everything and bows at the same time. Coaches reserve the right to issue burpee penalties to non-bowing athletes.
Any questions? Feel free to ask away or pick our brains at the gym. We are always happy to help and I'd rather you ask us than wonder if something is acceptable or not.
Happy lifting!
WOD for 06-28-17:
Power Clean + 3 Push Presses:
12 Minutes To Establish a Top Set
-then-
"Betty"
5 Rounds For Time:
12 Push Presses @ 135/95 lbs (no rack)
20 Box Jumps @ 24/20 in
Push presses means no re-bend of the legs when receiving the bar overhead - those are called jerks. If you find yourself struggling to actually push press the barbell, particularly if you have a hard time with re-bending your legs, then scale accordingly so that you can do the written movement. Yes, it's harder to push press in this workout - that's the point. Enjoy!
(Compare to 09-09-16, 10-19-15, 04-16-15, 11-03-14, and 04-23-14)
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).