Workout of the Day
Effective Practice Is An Art
Shout out to Natalie for sharing an awesome article in the private Arena Ready Facebook group on Wednesday - it's titled "My 11-year old son auditioned at Juilliard, and we both learned a lot about how top performers practice" (click for the full article). In an very successful (and well played, I might add) gesture of flattery Natalie cited the article as being "like a greatest hits mash-up of Arena Ready's most inspirational blog posts, applied to becoming an 11-year concert cellist."
Aw shucks. Your check is in the mail, Natalie (P.S. how awesome is it to have Natalie back at Arena Ready... and now Bob C, too!?). But seriously, it's a great read and we can only hope to inspire our athlete members as much as this article (and Natalie's posting of it to our community) inspired Sarah and me.
Here's a cool excerpt (full article located here):
The first 3,000 hours of cello lessons are learning how to recognize a wrong note and stop and fix it. And now he has to learn how to recover from failure, very quickly, so when he plays a wrong note in competition he can move on immediately. Even though I don't know if he's sharp or flat, I do know that if he's sulking about making a mistake he can't focus on not making the mistake.
Resilience is about being able to get back up on your feet on your own, so I teach him not to rely on other people to prop him up. "You don't need a teacher to tell you how great you are. Tell that to yourself. Right now."
It's a hard concept. On different days I tell it to him differently. And then I watch hopefully, because I tell that to people I coach all the time and I know it's hard, even for adults...
... It's impossible to put all your energy into something really difficult if everything is riding on the result. The people who are the best at reaching big goals have an obsessive drive toward the goal, but also, they are able to break down the process of meeting the goal into tiny, bite-sized pieces and then take pleasure in completing each part.
When someone is unable to relish the small steps, they just stop, because process starts to seem hopeless if you constantly focus on the end. You have to have a proclivity for hard work (which might be as crucial and inheritable as talent) combined with the ability to take joy in the process itself...
-Penelope Trunk
WOD for 07-13-17:
AMRAP 16 Minutes:
100 Double Unders
80 Walking Lunges
60 Kettlebell Swings @ 70/53 lbs
40 Handstand Push-ups
20 Kettlebell Sumo Deadlight High Pulls
Francesco on "Being Arena Ready"
Francesco was in the gym on Monday and every time he's back in San Francisco and at Arena Ready it reminds me of how much his presence, and of course his lovely wife's presence (miss ya Sarah D!), are missed here at home. This last time it jogged my memory of a post he wrote a little over a year ago following the 2016 CrossFit Games California Regionals - when he initially posted it I remember feeling so touched when I read it. Turns out I still do when reading it today.
The original post is included below - thanks again, FDP, for sharing your thoughts, and for everything you've brought (and continue to bring even as a traveling "part-timer") to this community.
I never thought much of the name "Arena Ready". Watching Sarah compete at the regionals this past weekend, and seeing all of the support we brought for her changed that. It took three years of working out with you all to finally get what Arena Ready really means. I think it can be described as the sum of the parts below.
Athlete: Has a commitment to constant improvement and being comfortable with the uncomfortable, and most times, ugly. This provides an inherent focus and drive keeps the body moving, rep after rep, without hesitation.
Coach: The Third Eye, The Maestro, The Pacemaker. The Coach speaks louder than the pain and chaos and reminds the Athlete of not only their focus, but of their ability...that they have done this before, have been in pain before, have been challenged before, and have always figured a way out. When the Athlete's eyes go dark, the Coach's voice is there to move them forward like a marionette, or a seeing-eye dog. They know when to push, and when to hold back...the right balance to keep the Athlete in the zone without breaking down.
Team: The Team understands, because individually, they have all been there. They can feel the barbell in their hands, smell the chalk in the air, and see the sweat dripping down their faces. They know what it is like to look over and see someone else go on to the next movement and wonder if they can continue to push on. Then, they remember getting stung repeatedly by double-unders, the first time pulling themselves above a bar, and the feeling of landing a perfect split-jerk. The fire in their bellies begins to burn bright, and then they shout and cheer. They are loud and furious, not only because they want their Athlete to know they are in this together, but to let every other competitor out there know that their Athlete is special. Their Athlete is loved and supported. This electricity stirs their Athlete, and pushes them forward. The Athlete inhales, and the Team exhales. They are one.
None of these things stands alone. Being Arena Ready means you have all three, at all times. It is what makes our gym and all of its members special.
Many thanks to Rob and Sarah for creating the anti-gym, the community that we all love and can't live without. Thanks for making us all Arena Ready.
-Francesco D
WOD for 07-12-17:
1 Hang Power Snatch + 2 Hang Squat Snatches:
5 Sets of (1+2)
Climbing as technique allows
-then-
AMRAP 9 Minutes:
12 Chest-to-Bar Pull-ups
12 Lateral Bar Burpees
12 Hang Squat Snatches @ 115/80 lbs
Saturday Classes: Trial Gap Times
As mentioned in our recent post to the community in the private Arena Ready Facebook group, we are testing a few measures to help with logistics for our members, which we hope will make some things slightly more convenient for both athletes and coaches alike, and perhaps even a bit safer overall.
This Saturday, July 15th, we'll be experimenting with 15-minute "gap times" between popular classes in an effort to help with:
A) parking turnover for our members (i.e. athletes who just finished up a class can then vacate the parking spaces for athletes arriving for the next class)
B) coaching logistics (i.e. a bit more time for our coaches and staff to organize the groups effectively)
C) more time officially for a bit of friendly chatting (let's be honest you're happy to see each other, it's awesome to feel that friendly energy in the building, and we feel slightly bad that our attempts at corralling the next class to get started puts a damper on what is, in effect, one of the best parts of our community).
So for this Saturday our class start times will be 8:00am (start time unchanged), 9:15am, 10:30am, and 11:45am (Gladiators class). Keep in mind this is an experiment, so for now this will only apply to this Saturday's classes. We'll see how the flow of things affects the various points mentioned above, so if you have strong feelings on the subject don't hesitate to reach out to us directly to discuss. Similarly if you have any questions, concerns, or feedback whatsoever please feel free to contact me/Sarah and we'd be happy to chat.
Thank you!
WOD for 07-11-17:
7 Rounds, Start Every 3 Minutes:
7 Deadlifts @ pick load
7 Box Jumps @ 30/24 in
21/17 Calorie Row Sprint
Build to a challenging weight for the deadlift in your warm-up and then attempt to use the same weight across all seven rounds for the workout - deadlift reps do not have to be unbroken, however technique and position must be solid throughout (keep 'em pretty!). Be explosive on the box jumps but don't rush the reps. Row hard and fast. Lean in to the "creep" effect. ;-)
Motivation Monday: "Make The Most of Your Time"
We've touched on the topic of time management previously, and in various forms of blog posts in the past, and I recently came across an article that addressed some of the same thoughts. This article titled "Make The Most of Your Time: Be The Dentist" sheds some light on whether or not we truly "don't have the time" to train - or if it's actually something else that's entirely within our control.
The full article can be found here, and here's and excerpt:
Time Isn’t an Excuse
Training can have a remarkable effect on all aspects of your life. Improving physical fitness will make you healthier and better able to cope with stress. You will look better and feel more confident. Your psychological being will be far better off. Training can help make you a better father or mother, a better husband or wife, and it can allow you to enjoy more of the things you love. And yet people still refuse to invest the necessary time.
Much of the training discussion focuses on training and nutrition, but one of the biggest obstacles people have when it comes to training is finding enough time. Time management seems to be the biggest determinant in a person’s success in any given training program.
The first question I always ask when it comes to writing someone a program is, “How much time can you commit each day and each week?” If you tell me you have twenty hours a week and you can train twice a day, I can write you the best program in the world. On the other hand, if you tell me you only have one hour to train each week and can only make the gym twice, my hands are tied. There’s no magic I can work at that point.
I’ve trained many different types of people with varying commitment levels. On average I am disappointed with the amount of time people are willing to commit. So I want to make one thing clear: time is not an excuse. The real issue is usually that a person isn’t dedicated enough or has poor time management skills.
Case in Point:
There are 24 hours in a day and seven days in a week, which totals 168 total hours. That is a lot of time to fit everything you need into your schedule. When I encounter a person who claims he or she doesn’t have enough time, we go through an exercise together. We examine where their time is going. Essentially, I perform an audit on their schedule.
I ask a person how many hours they spend at work in a week. For the purpose of this exercise I will assign seventy hours to work. That is a person who works fourteen hours a day, Monday to Friday.
Then I assign that person eight hours of sleep a night. I don’t ask them, I tell them, because at this point everyone says they can’t get that much sleep (which is entirely another issue I could address). That is a total of 56 hours of sleep in a week. The person now stands at 126 total hours used out of a possible 168.
Then I ask what the hell they do with the rest of their time. I remind them they have 42 hours left. They start shouting out things like, “I have to commute to work,” “I have to go grocery shopping,” “I need to spend time with my family.” I assign them values for these. I give them two hours a day for commuting time, which adds to ten hours for the five days of work. I give them three hours per week to grocery shop, and I give them twenty hours in quality time (without the phone or any outside distractions) to spend with their family per week. That brings their total to 159 hours.
They still have nine hours left to train. Usually the person gets the message by this point.
The funniest thing about this exercise is that most people who say they don’t have time to train don’t actually work seventy hours a week. They don’t sleep eight hours a night, don’t commute that far, and don’t spend that much quality time with their family. So they end up having a lot more than nine hours a week to train. Do you wonder where all their time goes? I have an idea: TV, Facebook, Twitter, Instagram, text messages, screwing around, etc.
If you really believe that you can’t find enough time, then two issues need to be addressed. The first is time management and the second is your level of commitment and desire. I can’t help you with the latter. Commitment and desire must come from within. But hopefully I can help you with time management.
Be the Dentist
The first step in taking back your life and freeing up time is to take command of your schedule. Don’t let others plan your schedule for you. It’s your schedule and your life so you make the rules. Your time is the most precious commodity you have. It is the one thing that you can give and never get back. Treat it like it is important. Be dominant and make protecting your schedule your ultimate priority.
Force other people to work around your schedule. When you make appointments don’t ask, “When works for you?” and then get stuck in appointment that you don’t like or that wreaks havoc on your schedule. Tell them when you can make time for them. Start planning your schedule in a way that allows you to train. If you claim your training is important, then you will protect it. People always make time for things that are important to them, like their favorite television show or a night out with friends. Why not do it with training?
I know a businessman who routinely tells people he cannot meet with them between 11am and 1pm. He also tells his secretary not to take meetings during that time. When people ask, she politely says, “I’m sorry, there are already meetings booked during that time. Are there any other times that work for you?” People don’t need to know he is going to gym or doing other things. They respect the fact that he is unavailable and acquiesce to another time. Job done.
Think back to a time you called the dentist and attempted to make an appointment. You ask to make an appointment and the receptionist gives you a time. It’s usually a few weeks out at a time that works best for them. For argument’s sake, say they tell you November 11th at 10am. You say you cannot make 10am because you have to work. So she advises November 19th at 3pm. You say the same thing and tell her you work between 9am and 5pm, Monday to Friday. So she suggests November 27th at 9am. Once again, it is on a weekday between 9am and 5pm.
So what do you do? You say you’ll take the first appointment and rearrange your schedule to make it work. Why do you do this? Because your teeth are important and you have to make time for them. The dentist isn’t going to come in at some time that doesn’t work for his or her schedule. The dentist isn’t going to come in at 6am on a Tuesday morning because you decided that works best for you. They will not skip their lunch or stay late for you. You are at their mercy. Learn from this.
When it comes to your schedule, be the dentist. You’re the boss, you make the decisions, you make the schedule...
-Bobby Maximus
WOD for 07-10-17:
On A Running Clock...
A) From 0:00 - 10:00 (10 Minutes)
Overhead Squat:
7-7-7
Climbing
B) From 10:00 - 22:00 (12 Minutes)
Front Squat:
5-5-5
Climbing
C) From 22:00 - 36:00 (14 Minutes)
Back Squat:
3-3-3
Climbing
D) From 38:00 - 44:00
Weighted Plank:
3 x 0:45 (Rest 1:00 Between Sets)
Add to 06-29-17 if possible
Establish a heavy set of 7, 5, and 3 for the overhead squat, front squat, and back squat, respectively. This is a top set for TODAY, and NOT a 7/5/3-rep max. Loading may be lowered when transitioning from one movement to the next (i.e. this does NOT have to be nine total climbing sets).
(Compare entire WOD to 07-12-16)
Happy Weekend: Sweaty Saturday Team WOD
This one should be interesting...
Have fun, friends!
WOD FOR 07-08-17:
In Teams of THREE Athletes, For Time*:
Athletes A and B Complete
100 Wall Balls @ 20/14 lbs to 10/9 ft
50 Burpee Box Jump Overs @ 24/20 in (Facing the Box)
100 Toes-to-Bar
50 Burpee Box Jump Overs
100 Wall Balls
-while-
Athlete C Completes:
25/20 Calorie Row
*One athlete MUST always be rowing, and MUST always switch after 25/20 calories. Reps for the chipper may be split in any fashion (does not have to be equal).
*Every calorie on the rower equals one second subtracted from the team's time. Score for the workout is BOTH the original time and the adjusted time.
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