Workout of the Day
Shake & Fold
The other day someone in class made reference to Talladega Nights: The Ballad of Ricky Bobby and so naturally I was "Shaking and Baking" people all day thereafter:
"It rhymes. They're both verbs."
Coincidentally it was also the regular date when we order (among other supplies) paper towels for the gym. Who says owning a CrossFit affiliate isn't glamorous?
"Shake and Bake" reminded of "Shake and Fold" which (starting a few years ago) actually changed my behavior when using paper towels, so I figured this was a great day to re-share the concept. It's pretty cool when such a simple thing, when performed daily, can make a huge impact on the grander scheme of things.
Shake & Fold!
WOD For 10-05-17:
For Time:
21-15-9
Power Cleans @ 185/135 lbs
Deficit Handstand Push-ups @ 4/2 in
Midweek Inspiration
In CrossFit we're surrounded by sources of inspiration - fellow athletes who push us to be better, a community that supports our constant quest for improvement, coaches who guide us to be stronger and faster. Inspiration can just as readily come from non-fitness related sources as well, and in today's case we wanted to share a little gem from journalist and author, Hunter S. Thompson.
From a recent post titled "Hunter S. Thompson on Finding Your Purpose":
In April of 1958, a 22 year-old Hunter S. Thompson wrote a letter on the meaning of life when asked by a friend for advice. What makes his response all the more profound is the fact that at the time, the world had no idea that he would become one of the most important writers of the 20th century. Therefore his beliefs about purpose were hypothetical—they were statements of faith.
But if it’s true that our beliefs really do become our reality, then there’s no better example of a life fully realised than the one of Hunter S. Thompson. Let his perspective inspire you...
Click here for the full article courtesy of yourfriendshouse.com.
Tuesday's WOD was intentionally lower intensity and Wednesday's workout is much the opposite. This four-round sprint interval variation of the classic benchmark "Helen" may make some athletes think "I'll scale up and make it harder with a heavier KB and some chest-to-bar pull-ups"... but that would defeat the purpose of the stimulus for most. To paraphrase Pat Sherwood, "intensity is unpleasant" -- but it's supremely effective when applied correctly. In today's age of CrossFit most experienced athletes are doing these KB swings and pull-ups unbroken without issue, so the only way to go faster in this workout is simple: run harder than you want to. That, friends, is intensity.
WOD For 10-04-17:
4 Rounds, Go Every 5 Minutes:
400m Run
21 Kettlebell Swings @ 53/35 lbs
12 Pull-ups
(Workout courtesy of CrossFit Linchpin)
-then-
Weighted Plank Hold:
3 x 0:45 (Rest 1:15 Between Efforts)
Unbroken Double Unders
Just in case any of you wondered what 1,434 unbroken double unders in ten minutes looks like:
Sometimes people ask us "why do we do double unders anyway?" While the movement may seem silly to a casual observer, it's safe to say that this one single movement checks at least five of the ten recognized fitness domain boxes (items 6-10 anyone?), which is pretty powerful stuff for something as (seemingly) simple as jumping rope:
- Cardiovascular and Respiratory Endurance
- Stamina
- Strength
- Flexibility
- Power
- Speed
- Coordination
- Agility
- Balance
- Accuracy
And when you're doing 1,434 unbroken reps I think it's also safe to say that items 1 and 2 are in play as well, heh.
WOD For 10-03-17:
Back Squat (Week 7, Day 1):
10 Minutes to Build to Your 80% Working Weight
-then-
Alternating Every 2 Minutes For 6 Rounds (24 Minutes):
Interval 1:
15/12 Calorie Row
30 Unbroken Double Unders
Interval 2:
2 Back Squats @ 80%
October Yoga Classes
Dani held her first Sunday morning October yoga session yesterday, and will be teaching Sunday morning yoga classes for the remainder of the month on the following dates:
Sunday 10/8 at 9am
Sunday 10/15 at 9am
Sunday 10/22 at 9am
Sunday 10/29 at 9am
For what to expect during one of Dani's yoga classes click here to read a previous post. Remember that yoga is available to all Arena Ready members as a part of your membership (there is no charge to attend!) - we simply ask that you sign-up for class in advance so that Dani knows how many to expect, and bring your own mat if you have one (we have a few to borrow if you don't). All levels of experience are welcome!
WOD For 10-02-17:
AMRAP 15 Minutes With a Partner:
12 Push Presses @ 95/65 lbs
9 Sumo Deadlift High Pulls
6 Burpee Box Jumps @ 24/20 in
Only one partner working at a time. Partner A completes one full round of 12-9-6, then Partner B completes one full round - continue in this fashion until 15 minutes expires.
-then-
Tabata:
AbMat Sit-ups
The Tabata interval is 20 seconds of work followed by 10 seconds of rest, and is repeated for eight rounds. Your score is your lowest rep round of the eight.
Good Luck Coach Hillary & The Flying Squirrel!
Good luck to Coach Hillary and Kate "The Flying Squirrel" on Saturday at the PWA Hassle Free American Record Breaker weightlifting meet! These two will be competing with some of the country's top weightlifters, including 2016 Olympian Morgan King! If you're in the area or want to drive up and watch some big lifts, the competition will be held in conjunction with the Caffeine & Kilos Invitational:
Sacramaento Asian Sports Foundation
9040 Hightech Ct.
Elk Grove, CA 95758
Go get 'em Hill & Kate!
WOD For 09-30-17:
With a Partner For Time:
BUY-IN: 800m Run TOGETHER
Then, 5 Rounds of:
40 Wall Balls @ 20/14 lbs to 10/9 ft
20 Power Snatches @ 115/75 lbs
BUY-OUT: 800m Run RELAY STYLE
Wall Ball and Power Snatch reps are shared with only one athlete working at a time (these reps may be split anyhow and do NOT have to be shared evenly).
Scaling For Athletes
One of the things we loved about starting our own gym was introducing levels of scaling into our everyday programming. As we envisioned it, and as we now operate, each day athletes can select from four levels: Black, Red, Grey and White, and athletes can race each other within these levels as well as push to achieve new levels.
As we program, we're envisioning a room full of athletes completing a workout that is similarly taxing to each, while accommodating a wide variety of strength, skill, fitness and familiarity with the movements prescribed for the day. The goal is for each to complete the workout in the intended time domain with the best technique they were capable of on that day.
Sometimes it's necessary to reduce the weight or the complexity of a skill within a workout performed for time because an athlete is unable to complete the movement under stress. Handstand walking is an example of this for me - right now I can do reasonably well at handstand walking when my heart rate is low and my arms are fresh. Once I'm breathing hard and my arms are tired though, there's a good chance I'm going to fall on my face. Literally. When we scale, we factor in the aggregate complexity of the workout, taking into consideration the effect each movement has on the others.
In the above two cases, scaling is relatively straightforward. For each movement within the workout, do you think you can complete the workout at the level you've selected with good technique within the time cap? If not, reduce the weight or simplify the movement using the prescribed scaling options as your guide. If yes, go for it. If by chance you guess wrong, that's why we have time caps and coaches to tell you to take weight off.
At other times, it's necessary to reduce the weight or the range of motion because the athlete is working around some form of injury. We are firm believers that it's important to get off the couch when possible, even when a bit dinged up, but also feel strongly that it's necessary to scale movements to avoid further damage. We always start class by asking the participants to tell the coach if they need to adjust the workout beyond what's written on the board - this is to accommodate the special circumstances that usual scaling can't address - a limitation on doing overhead movements, squatting below parallel, front racking the bar, etc. We're always happy to give suggestions in this case, but it's pretty important that you come prepared because as coaches we don't know exactly what you're trying to avoid.
If you think the volume is too high for your current fitness level, ask how to reduce the volume.
If you can't go through a certain range of motion tell the coach and ask if it's possible to modify the movement to avoid that range (e.g. squatting above parallel).
If you can't do a movement at all, like snatching, ideally suggest another similar movement - a clean or deadlift for example - that you haven't done within the past few days that you'd like to sub.
In the above cases, the coach then has enough information to quickly give you a good suggestion. If you simply say "what should I do today?" the coach has to start at the top of a flowchart with tons of stages: Are you injured? yes/noIf not injured: why do you want to modify the workout? If injured: Does it hurt when you do the movement? Does it hurt after you do the movement? Does it hurt if you reduce the weight? Have you seen a doctor? The list goes on and on. For your benefit, and for the benefit of your classmates, if you think you need to make a major change to the workout, please come prepared to tell your coach exactly what you're trying to avoid, and what you think you should do instead.
Any questions about the above? Give us a shout and let us know!
WOD For 09-29-17:
ON A RUNNING CLOCK...
A) From 0:00 - 15:00
Split With a Partner, 3 Rounds For QUALITY:
30 Calorie Row OR Assault Bike
20 Toes-to-Bar
20 Burpees
30 Overhead Squats w/Empty Barbell
One athlete working at a time. This is FOR QUALITY not for time, so move with a purpose but prioritize movement integrity in order to prepare/warm the entire body for 4x4 back squats.
B) From 18:00 - 48:00
Back Squat (Week 6, Day 2):
4x4 @ 90%
Across
10 Things I Learned In My CrossFit Class
A little Thursday perspective, courtesy of Lisbeth Darsh:
"10 Things I Learned In My CrossFit Class"
10. If you drop an empty barbell, a kitten does not die. But the gym owner sees blazing technicolor red. (Don’t drop that empty BB.)
9. Working harder is okay, but working smarter is what you really want to do.
8. You’re probably taking more breaks than you need.
7. What you lift is more important than what you wear.
6. The last person to finish is usually pissed that they’re finishing last.
5. People who don’t like deadlifts are like people who don’t like dogs: probably not to be trusted.
4. If anyone in your class says, “This workout doesn’t look too bad” you are all so screwed. Death is near.
3. The “bro” ratio in your class is a likely equivalent to the douchiness level of your gym. Shop accordingly.
2. If anybody tells you to “harden the f*** up” you are more than justified in telling them to “shut the f*** up.”
1. What’s in your heart is infinitely more important than what’s on your barbell.
WOD For 09-28-17:
"The Test Drive"
Alternating EMOM For 3 Rounds (12 Minutes):
1) 150-200-250m Row (increase distance & pace with each round)
2) 5 Hang Power Cleans (increase load with each round)
3) 25 Double Unders
4) Add/Change Weight + Stretch
-then-
"The Purchase"
3 Rounds For Time:
500m Row
12 Hang Power Cleans @ 185/135 lbs
50 Double Unders
Sit Up Straight!
In the gym we're constantly trying to get athletes to maintain good positions, whether it be during weightlifting, bodyweight/gymnastics movements, or even mono-structural conditioning elements (running, rowing, jumping, etc). The cues you hear of "chest up" or "chest out" or "set yourself big and proud" are really just tools we use to get athletes in better positions to move external objects or their own body through space. And really, posture is just a proper-sounding word for position.
Good posture in the gym hopefully leads to an increased awareness around better general posture in one's daily life outside of the gym. The folks at TedEd made this little video about the benefits of good posture - check it out:
WOD For 09-27-17:
2 Rounds For Time:
600m Run
30 Deadlifts @ 155/105 lbs
30 Hand Release Push-ups
60 Walking Lunges
-then-
Tabata:
Medicine Ball Russian Twists (pick load)
Weekly Forecast: Sunny With A High Chance of Man Feet
A warm week ahead brings with it one of the most requested annual blog posts...
It's that time of year again in San Francisco - the stretch of a handful of weeks during which I try my best not to look down too much in public, for fear of seeing some gnarly man feet resembling hairy talons clinched to a pair of Rainbows. Thank goodness the forecast looks to be showing some cooling trends starting on Thursday/Friday, since Tuesday's reading on the SF Weather Advisory System is: HIGH.
San Franciscans can empathize.
I was at Whole Foods the other day being generally snobby and buying some nutritious fuel for a certain high powered athlete and her ruggedly handsome trophy husband. The troubling amount of man feet I was forced to look at made me so nauseous I could barely locate the $7 coconut water my dear athlete loves so much.
Dear SF (grown, adult, gainfully employed, not in college anymore) men - really?! Can we please retire the flip-flops as acceptable urban footwear, or at least reduce them to beach/pool/tropical vacation/public shower duty as they were intended? I mean, really... it's not like it's 100 degrees out there. I get it, it's nice out. How about a nice canvas sneaker, or loafer, or boat shoe? Anything. Please. And no, man sandals (AKA "mandals") are not okay and I don't care if they're Dolce & Gabbana - this isn't Europe, regardless of whether or not you insist on telling me "ciao" when we leave each other's presence, or sign-off all your emails with "cheers." You don't see me trying to kiss your wife goodbye on both cheeks, so cut it out with the Italian designer leather excuse for wearing what is, in effect, a high end flip flop. The linen man-pri pants should probably stay on the rack at Loehman's as well. THAT'S WHY THEIR MEN'S STORE CLOSED, DUDE. Or, let's make a deal, just clip your toenails like you've seen your feet in the last month - then maybe I won't feel like I'm losing my $11 kale chips the wrong way (Editor's note when re-reading this: I don't actually eat kale chips but it seemed fitting at the time for dramatic effect).
OK, end of grumpy old man rant (almost). I'm officially a curmudgeon. What can I say, I'm not a fan of the man feet. If cargo shorts are the Nickelback of men's clothing then flip flops are the Dave Matthews Band - we're not late for Chem Lab and neither of us has a Scarface poster on our wall anymore. So take a few minutes and put some shoes on, big dawg, so we can hang out and I won't have to pretend I don't know you.
Ladies, on the other hand, keep it up. You look fabulous, especially when it's warm outside - just make sure to hit those heels with some moisturizer, ain't nobody got time for ashy. Don't let the calloused hands fool you.
WOD For 09-26-17:
Back Squat:
6x2@80% (Week 6, Day 1)
Across
-then-
Alternating EMOM For 5 Rounds (10 Minutes):
Minute 1) 20 Wall Balls @ 20/14 lbs to 10/9 ft
Minute 2) 10 Burpee Box Jumps @ 24/20 in
Score this EMOM similar to a Tabata workout - your score is the lowest rep round for each of the two movements. Start at 20 WB and 10 BBJ reps and attempt to hold the number (or as high of a number as possible) for the five total rounds.
The Jello Jog
Last Spring someone asked me why we named this WOD "The Jello Jog" - I chuckled and said "just wait until you see what everyone looks like when you're running those 400s."
They didn't find it as funny as I did when the workout was over.
Hope you all had a great weekend!
WOD For 09-25-17:
Push Press:
10 Minutes To Establish a Heavy Triple (NOT 3RM)
No rack, barbell is cleaned rom the floor.
-then-
"The Jello Jog"
For Time:
40 Push Presses @ 95/65 lbs
400m Run
10 Burpee Ring Muscle-ups
400m Run
40 Push Presses
Push presses means there should be 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 04-04-16)
Happy Weekend!
Thanks to our team of coaches for holding it down while Sarah and I are in Chicago for a seminar this weekend. Not to worry, the Sweaty Saturday Team Specials don't stop when we're not there... enjoy this spicy meatball of a WOD!
WOD For 09-23-17:
In Teams of Three Athletes...
For Time:
100 Calorie Row
100 Chest-to-Bar Pull-ups
80 Calorie Row
80 Deadlifts @ 155/105 lbs
60 Calorie Row
60 Front Squats
40 Calorie Row
40 Push Jerks
20 Calorie Row
20 Clusters (AKA "Squat Clean Thrusters")
Only one athlete working at a time. Reps may be partitioned in any fashion and do NOT have to be split evenly.
(Compare to 08-13-16)
On Elegance
Pat Sherwood was the flowmaster at my (and Sarah's!) Level 1 seminar nearly eight ago - which essentially means he (among other things) led the weekend's instruction and delivered the key lectures. His mastery of the concepts and methodology behind CrossFit were intermingled with his sharp sense of humor, fantastic delivery of complex ideas, and wise perspective on the real world applications of the program. I left the weekend incredibly impressed and enthused, and my respect for Pat and for CrossFit has only since grown over time.
Fast forward to eight years later and the application of what I learned that weekend has now become the work that we love. And the quest to constantly improve the ways we can help folks become better has enriched my life immensely. The more I learn, and the more I experience, the more I realize that simplicity often rules - and that the ingenious solutions to our fitness and life challenges are almost always the simplest.
Pat wrote an article for the CrossFit Journal back in 2013 titled "On Elegance" - a free copy can be found here. It's brief, and simple, and hits the nail on the head. It's pretty cool to think of what we do in the gym as "elegant" - and even cooler when we start to appreciate clever simplicity both inside and outside of the gym.
WOD For 09-22-17:
ON A RUNNING CLOCK...
A) From 0:00 - 15:00
With a Partner For QUALITY:
800m Run TOGETHER
Then Split...
600m Row
50 Wall Balls @ pick load
40 Kettlebell Swings @ pick load
30 Burpees
Both partners run together completing 800m. Then partners split the remaining movement reps evenly, with only one partner working at a time. This is FOR QUALITY not for time, so move with a purpose but prioritize movement integrity in order to prepare/warm the entire body for 5x5 back squats.
B) From 18:00 - 38:00
Back Squat (Week 5, Day 2):
5x5 @ 85%
Across