Crowd Favorite Sweaty Saturday

It'a an old crowd favorite for this weekend's Sweaty Saturday Partner WOD, so come on in and attack this fun one with an Arena Ready #swolemate.

Happy weekend, everyone!   

WOD For 10-21-17:

"Partner Kelly"

With a Partner, 5 Rounds For Time:

400m Run

30 Box Jumps @ 24/20 in

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

Reps are shared, with only one person working at a time.  Partners may split the reps in any fashion, and reps do not have to split evenly.

(Compare to 12-19-16, 09-05-15, 12-13-14, and 05-24-14) 

-then-

Weighted Plank Hold:

3 x 0:45 (Rest 1:00)

Two Hundred Pounds is Always Two Hundred Pounds

"The Iron" is one of my favorite pieces from Rollins - the full article can be found here if you're interested in reading it, but here are a few excerpts that I enjoy:

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.

It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control.

I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone's shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character...

...Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart...

...Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole.

I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

-Henry Rollins

Catalyst Athletics interviewed Henry Rollins in 2011, and those of you who are familiar with "The Iron" and some of Rollins' other work may find the interview an interesting quick read (check it out here).

WOD For 10-20-17:

2 Hang Power Snatches + 2 Overhead Squats:

12 Minutes to Build to a Top Set

-then-

Against a 12-Minute Clock:

BUY-IN: 800m Run

Then, in the remaining time AMRAP of...

4 Strict Pull-ups

8 Hang Power Snatches @ 95/65 lbs

12 Overhead Squats

Row Pro: Meters Versus Calories

With two WODs this week including the concept of "rowing for calories" I thought it appropriate to re-share this article from the CrossFit Journal titled "Row Pro: Meters Vs. Calories" (click here for the entire free article).

Too lazy to read that much material?  Then read this quick blog from Shane Farmer of Invictus/Dark Horse Rowing which briefly covers some of the same principles.   Here's an excerpt:

The first question to answer is whether or not we row differently for calories versus other units. And the answer is no.

The most important part of rowing is that you are efficient and that you are able to connect to the machine. Speed comes from your ability to connect to the machine and not from any gimmick or change in technique. What you should strive for is to optimize your connection to the machine which will allow you to apply as much force, acceleration, and distance as possible...

... When the monitor is measuring for calories what it is actually measuring is calories per hour which correlates to power output which is measured in Watts.

Watts and calories per hour are related in a linear fashion meaning they move together. So when you row for calories you are rowing for power output.

If you wanted to move twice as fast as you were currently rowing, it would require eight times as much energy when rowing for watts or calories. This isn’t meant to scare you but to help you understand the relationship of what is required to go faster.

What this means is that to go that much faster there is an exponential increase in output needed, which reduces both time and the distance necessary to accomplish the required calories.

This concept also works in reverse though. So if you row too slowly, you are punished with an exponentially increasing amount of time and distance.

I like to simplify it all and think of it this way - when rowing for calories you're rewarded exponentially for going faster  

WOD For 10-19-17:

In Teams of THREE Athletes, 8 Rounds For Time:

20/15 Calorie Row

10 Burpees

All three athletes must complete eight full rounds (for a total sum of 24 rounds), with only one person working at a time. This is a "you go, then I go, then she goes" format. Each round is a sprint.

The Capybara

Some of you are sick of me talking about it, so I'll just leave this right here for your viewing pleasure. Apparently some folks have these creatures AS PETS!

WOD For 10-18-17:

Power Clean + 3 Push Jerks:

10 Minutes To Build To a Top Set

-then-

5 Rounds For Total Time:

40 Double Unders

12 Push Jerks @ 155/105 lbs (no rack)

(REST 1:00 BETWEEN ROUNDS)

There is 1 minute of FORCED rest between rounds, and athletes are responsible for timing their own rest/re-start times. 

Overcoming Doubt

Our Tuesday WOD at Arena Ready is a CrossFit.com main site workout, which reminded me of an old blog post I wrote a few years ago...

Fred Frey, 70 Years Young (Photo courtesy of CrossFit.com)

CrossFit posts pictures to their main site every day - some of them I really like, some of them I really dislike, and most are somewhere in between.  A while back they posted the picture above of 70-year old Fred Frey performing a box jump, and it made me smile.

I can't tell you how many newbies we've worked with - from all ages, and with varying degrees of athletic and/or fitness background - who've had doubts about what they can accomplish in their training.  Some folks who start out at AR haven't lifted a weight, ever.  Some have never done a pull-up or push-up, or even come close to either.  We often see the doubt in their eyes, and the tentative nature in their movement, when they're attempting something they either: a) haven't done before; b) haven't done in a while; or c) feel they'll never be able to do.

A simple box jump is something many individuals new to CrossFit must work through in order to overcome self doubt, hesitation, and even fear.  And often those who are tentative about the movement seem embarrassed that they cannot wrap their head around jumping onto something that looks so harmless.  How can such a simple task instill so much unsure energy, or cause one to be downright terrified?  We tell these folks that it's not uncommon to feel that way (because it's not, trust me) - that many people who are starting out have reservations, and sometimes a fear, of jumping onto the box.  Because for many newcomers, it's been a long time since they've explosively jumped up onto anything.  Or perhaps, in some cases, they've spent many years of their life doing things they thought were getting them fit, but at the same time these same things were taking away from any explosive power they once possessed.  

We're still talking about box jumps, right?

And it's an explosive movement indeed, the box jump.  It requires strength, balance, coordination, power, speed, and agility - and sometimes experienced athletes take for granted how much goes into getting on top of that box, let alone doing it dozens of times throughout an intense workout.  But we don't, because we see the doubt nearly every week - and we understand that it takes some courage, and some dedication, to overcome that doubt.  For something as simple as a box jump.  

But hey, how you do one thing is how you do everything - so it's not surprising when we see individuals who overcome the box jump apply the same process (read: success) to other movements in their training - and even to other parts of their life outside the gym.  Overcoming doubt as a process of improvement and self-discovery, whether it be jumping onto a damn box or jumping into a new life endeavor, is pretty fucking cool.

So yeah, I liked this picture.  

Sorry, dear, for the swearing. 

WOD For 10-17-17:

For Time:

60 Pistols (alternating)

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

40 Box Jumps @ 24/20 in

30 Deadlifts @ 185/125 lbs

20 Power Cleans

10 Front Squats

(Workout courtesy of CrossFit.com)

40+ Back Squat PRs!

Congratulations to the dozens of athletes who set new 1-Rep Max PRs on their back squat this past weekend.  Starting with Friday classes we had over 40 new PRs and saw an overwhelming majority of members hitting new, BIG numbers -- several others added their PRs at Open Gym on Sunday morning, and remotely during their travels. 

Great work everyone, and kudos to those of you who followed it up by coming in on Saturday for that seemingly simple, yet soul-crushing partner WOD!  Monday classes will see a break from the barbell for a day, and then we're back to it on Tuesday with several barbell movements rolled into a CFHQ Mainsite chipper WOD.

Hope you had a great weekend!   

WOD For 10-16-17:

4 Rounds For Time:

21/15 Calorie Row

18 Hand Release Push-ups

15 Chest-to-Bar Pull-ups

12 Kettlebell Swings @ 70/53 lbs 

-then-

Weighted Plank Hold:

3 x 0:45 (Rest 1:15 Between Efforts)

Bay Area Rainbow Symphony: Saturday Oct 14th

Our very own Diego is not only a fit & strong dude, he's a respected physician, and a talented musician as well.  Check out his message to our community below regarding an amazing concert he's performing in this Saturday evening!   

Hey there Arena Ready CrossFitters!

Looking for a heady Saturday night activity? Come check out the Bay Area Rainbow Symphony this Saturday at 8 PM (at the San Francisco Conservatory of Music). This concert celebrates Amy Beach's 150th anniversary (click to be linked to the concert's Facebook Event page), as well as works by Barber and Brahms.

Because your brain needs exercise too!!!
Diego

Do we say "break a leg, Diego!"??? 

Happy weekend, friends!

WOD For 10-14-17:

With a Partner, 3 Rounds For Time:

40 Calorie Row

40 Burpees Over The Rower

40 Sumo deadlift High Pulls @ 95/65 lbs

40 Thrusters @ 95/65 lbs

Only one athlete working at a time. Reps do not have to be split evenly. 

Row calories are adjusted as follows for teams:

Male-Male Teams = 40 Calories Per Round

Female-Male Teams = 35 Calories Per Round

Female-Female Teams = 30 Calories Per Round

Back Squat 1RM Test Day

Here we go!  The culmination of 8 weeks of targeted back squat training is upon us!  If you've made all 15 of the previous back squat sessions, used accurate calculations on your loading, consistently made your sets and reps, and regularly worked out in the times between squat sessions, then chances are you have earned the right to attempt some new PR weights on Friday.

A few words of advice, if I may:

1) Confidence is key.  If you did all the things I listed in the paragraph above then you're physically ready for a new 1RM, no question.  But testing is different from training, and sometimes the numbers can get into an athlete's head.  Remember that your technique and training got you here, and that you've been under heavy weights for a while now - so trust the training, and be confident in your strength.  If you're mentally ready to make a new max, then your body can express what it's already physically capable of doing.

2) Don't be greedy.  Warm-up much like you've done the last 3 weeks during the "intensity" phase of the program.  Don't go changing things up too much or trying new stuff on game day.  Once you're through those warm-ups take your old 1-rep max for a single and feel how easy that bullshit is now (I'm probably going to swear at you a little in the gym on Friday, so get over it and see #1 above about confidence).  Then be smart about your jumps in weight thereafter - don't leave pounds on the table because you took too big of a jump.  Expect that you'll have more than one shot at a new PR, and ask a coach if you want another opinion on what weight to take next.  

3) Safety first.  Getting pinned or pancaked is not an option.  Use the safety bars/arms if needed, or get a spotter (or spotters) who knows how to spot and is strong enough to spot you - and remember that if you're being spotted KEEP STANDING UP NO MATTER WHAT.

Like I said at the beginning of this program I need new videos of badass PRs, so put those lucky shorts/pants/tank tops on and be ready to make some heavy weights!

WOD For 10-13-17:

ON A RUNNING CLOCK...

A) From 0:00 - 12:00

"Partner Baseline" 

For QUALITY, Split Evenly With a Partner:

1000m Row

80 Air Squats

60 AbMat Sit-ups

40 Push-ups

20 Pull-ups

Partners split the 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 to prepare/warm the entire body for the back squats.

B) From 12:00 - 15:00

Mobility/Activation Drills, Shoe Change, GET FIRED UP!!!

C) From 15:00 - 45:00

Back Squat (Week 8, Day 2):

Find Your New 1-Rep Max

Throwback Thursday: Ring Muscle-ups

#TBT to that awesome video Brian C. made in the Spring of 2015 of Open workout 15.3 at Arena Ready.  Still one of my favorites of all time...

It was awesome having a couple more folks get their first ever ring muscle-up in class on Wednesday, even though we didn't start the sessions with a skill focus piece as we sometimes do.  Shout out to Gary T who hit his first MU immediately after the 6am class with an encouraging crowd cheering him on (after he had already worked out and with just a few quick cues)!

WOD For 10-12-17:

Hang Squat Snatch:

10 Minutes To Establish a Double (NOT a 2RM)

-then-

AMRAP 12 Minutes:

20/15 Calorie Row

20 Box Jumps @ 24/20 in

20 One-Arm Dumbbell Snatches @ 50/35 lbs (alternating)

20 Chest-to-Bar Pull-ups

The Cheap DIY Standing Desk Life Hack

Increase your ammunition against desk shoulders and office hips!  You work so hard to reclaim your mobility so that you can get into good, safe positions that allow you to train in the gym - so make your workstation set-up something that helps you in your battle against bad posture, tight hips, and poor shoulder range-of-motion. 

Is your company dragging their feet on the standing desk you've already asked for?  Are you sick of the hoops you have to go through to get a proper desk set-up?  Well, take matters into your own hands, spend $31 at IKEA, and take 20 minutes of elbow grease to get it done yourself - check out this link for materials needed and assembly instructions.

Your back, hips, and shoulders will thank you later.   

WOD For 10-11-17:

3 Rounds For Time:

400m Run

7 Ring Muscle-ups

11 Clean & Jerks @ 165/115 lbs

Squat Program: Final Week

It's the final week of our 8-week squat program and Tuesday brings with it your final 6x2!

WOD For 10-10-17:

On a Running Clock...

A) From 0:00 - 12:00

3 Rounds for QUALITY:

200m Row (easy, medium, fast)

12 Good Mornings (pick load)

9 Kettlebell Swings (pick load)

6 KB Goblet Squats (pick load)

B) From 12:00 - 30:00

Back Squat (Week 8, Day 1):

6x2 @ 80%

Across

C) At 32:00

For Time:

80-60-40

Double Unders

40-30-20

AbMat Sit-ups

20-15-10

Kettlebell Swings @ 53/35 lbs

(Compare to 05-31-16)

Columbus Day: Full Class Schedule

We're open with a full class schedule on Columbus Day (Monday, October 9th) - so come on in and get your power snatch on before we hit the final 6x2 of our 8-week Back Squat program on Tuesday.

Hope everyone had a great, sunny weekend! 

WOD For 10-09-17:

2 Snatch Pulls + 2 Power Snatches:

10 Minutes to Build to a Top Set (NOT a Max)

-then-

Against a 10-Minute Clock For MAX REPS:

40/30 Calorie Row

40 Toes-to-Bar

40/30 Hand Release Push-ups

40 Walking Lunges

MAX REPS Power Snatches @ 115/80 lbs