Sweaty Saturday "3 ON / 1 OFF"

Happy weekend, friends!

***Please note: the gym will be closed on Sunday, November 5th. Our Sunday Open Gym, Barbell Club, and Yoga classes will resume the following Sunday, November 12th. 

WOD For 11-04-17:

With a Partner, SIX Rounds of 3 Minutes WORK / 1 Minute REST:

20 Calorie Row OR 15 Calorie Assault Bike

10 Burpee Box Jumps @ 24/20 (step-ups allowed)

MAX REPS Ground-to-Overhead @ 135/95 lbs

Use a running clock.  Time is called when 100 reps of G2OH are completed, otherwise continue for 6 rounds and score by number of G2OH reps achieved.

Only one athlete working at a time and reps may be shared in any fashion (they do NOT have to be split equally). Athletes MUST TAG hands at every switch/transition. 

***Row OR Assault Bike Calories are adjusted as follows:

MM Pairs = 20 Cal Row / 15 Cal Assault Bike

FM Pairs = 17 Cal Row / 13 Cal Assault Bike

FF Pairs = 14 Cal Row / 11 Cal Assault Bike

The 49er Double Under Conundrum

Who would win in this workout - Jimmy Garappolo or CJ Beathard?

(Non sports ball fans commence the Googles now)

Happy Friday, friends!

***Please note: the gym will be closed on Sunday, November 5th. Our Sunday Open Gym, Barbell Club, and Yoga classes will resume the following Sunday, November 12th.  

WOD For 11-03-17:

Weighted Box Step-ups:

8-8-8 (per side)

For QUALITY and not max load.  Perform 8 reps with the right leg leading, then 8 reps with the left leg leading (do not alternate).

-then-

"Jimmy Garoppolo's TD Dance"

AMRAP 7 Minutes:

7 Front Squats @ 135/95 lbs (no rack)

49 Double Unders 

-then-

Tabata:

Hollow Rocks

November Yoga: Monday Evenings + Sunday Mornings

Dani will be teaching Monday evening and Sunday morning yoga classes for the remainder of the month on the following dates:

Monday 11/6 at 7pm

Sunday 11/12 at 9am

Sunday 11/19 at 9am

Monday 11/27 at 7pm

 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: the gym will be closed on Sunday, November 5th. Our Sunday Open Gym, Barbell Club, and Yoga classes will resume the following Sunday, November 12th.  

WOD For 11-02-17:

3-Position Power Snatch (hip, knees, floor):

5 Sets of (1+1+1)

Climbing only as technique allows

-then-

3 Rounds For Time:

400m Run

12 Chest-to-Bar Pull-ups

12 Power Snatches @ 115/80 lbs

Squatting TTG

When you're the Cheshire CrossFit Cat it's important that you squat to full depth... or "Tail To Grass" (#TTG) as it's called.  Also, make sure to wear your knee sleeves when you front squat meow. 

WOD For 11-01-17:

Tabata:

Hang Power Cleans @ 155/110 lbs

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

Deadlifts

Ring Dips

Lateral Burpees Over Barbell

This workout lasts for 24 total minutes.  The Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times per movement.  These movements do not alternate, and there is 1 minute of rest between movements.  Your score is the lowest rep round for each of the 5 movements.

Halloween: 7s, 5s, and 3s Oh My!

After Monday's bodyweight "Nate-influenced" AMRAP a Tuesday re-visit to this three-variation squat session should be interesting, since the last time we did this sequence was prior to our recent 8-week back squat cycle.  Come on in and squat all the squats!

This workout has a high strength, low sweat factor - thus, if you're so inclined, wearing a Halloween costume to the gym is welcomed and encouraged (but, of course, not required).  Coach Kelly LeBrock from "CrossFit Weird Science" would be really proud of you if you did, just sayin'...  

So would Jane Fonda...

And Richard Simmons...

And Jennifer Beals (3rd from the right)...

LOL the funniest part of this picture might be Laura as "Sarah playing GRID" and then Sarah playing herself as a "2010 CrossFitter" (back when we all wore high softball socks, soccer shorts, and crappy running shoes so we could air squat to a medicine ball underneath us).

WOD FOR 10-31-17:

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 1:15 Between Sets)

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 07-10-17 and 07-12-16)

20-20 "Bar" Nate???

Hope you all had a wonderful weekend.  Enjoy this take on a 20-20 "Nate" mash-up that we've been contemplating for a while... 

WOD For 10-30-17:

AMRAP 20 Minutes:

20/15 Calorie Row

20 Box Jumps @ 24/20 in

3 Rounds of "BAR Nate"

1 Round of "BAR Nate" is:

2 Bar Muscle-ups

4 Handstand Push-ups

8 KB Swings @ 70/53 lbs

The "Curtis P. Partner Mile"

Happy weekend, friends!  

WOD For 10-28-17:

"The Curtis P. Partner Mile"

With a Partner For Time:

BUY-IN: 800m Run (TOGETHER)

then

60 Curtis P. Complexes @ 95/65 lbs (SPLIT)

*4 Burpees at the Top of Every Minute (TOGETHER)

then

BUY-OUT: 800m Run (TOGETHER)

1 Curtis P Complex = Power Clean + Lunge (Right) + Lunge (Left) + Push Press

Partners must run both 800s together (i.e. both partners will each complete a total of 1600m running).  The Curtis P Complexes cannot start until both partners have completed the first 800m run.  

The 60 Curtis P Complex reps are split, and can be shared/partitioned between partners in any fashion.  4 burpees must be completed by both partners at the top of every minute while completing the Curtis P Complex reps. 

Time is recorded when both partners have completed the second 800m run.     

(Compare to 02-20-16 and 08-22-15)

Happy Sunshine Friday!

This week's weather reminded us of one of our favorite pictures from a sunny & warm SF day many years ago.  A bunch of Arena Ready folks took our workout outside to Ocean Beach, and afterwards JP and (a then very little) Elodie worked on some handstand walking:

WOD For 10-27-17:

4 Rounds of:

1 MINUTE: Max Reps Wall Balls @ 20/14 lbs to 10/9 ft

30 Seconds Rest

1 MINUTE: Max Reps Medicine Ball Sit-ups

30 Seconds Rest

1 MINUTE: Max Calorie Row OR Assault Bike

30 Seconds Rest

Score this WOD like "Tabata" -- your score is the LOWEST rep round for each of the three movements.  Don't dog it in the 1st round or you'll regret starting too slow when you realize in rounds 3 and 4 that you could have started a little faster.

Brian Shaw: A World Record Deadlift + Lululemon

Here's Brian Shaw deadlifting 1,128 pounds:

Here's Brian Shaw trying on lululemon at the mall (enjoy):

WOD For 10-26-17:

AMRAP 3 Minutes:

3 Deadlifts @ 315/225 lbs

15 Double Unders

AMRAP 3 Minutes:

3 Deadlifts @ 275/185 lbs

25 Double Unders

AMRAP 3 Minutes:

3 Deadlifts @ 225/155 lbs

35 Double Unders

Rest 3 minutes between AMRAPs.  Change the weight during your rest periods.

(Compare to 09-29-16)

-then-

Weighted Plank Hold:

3 x 0:45 (Rest 1:15)

A Spin on "Nasty Girls"

Wednesday's WOD is a variation on one of the most old school CrossFit workouts out there: "Nasty Girls."  This version swaps the hang power cleans for power snatches, keeping the loading the same (and thus increasing the complexity and time domain a bit for most athletes).

The old timers out there may remember the iconic video of some of CrossFit's original female badasses doing "Nasty Girls" in the original Santa Cruz gym where it all started.  If you haven't seen it you should check it out - it's still cool to watch and admire their performances, but it's also to fun to revel in how far CrossFit has come in a relatively short amount of time!  

WOD For 10-25-17:

3 Rounds For Time:

50 Air Squats

7 Ring Muscle-ups

10 Power Snatches @ 135/95 lbs

Blog Post Glitch Fixed!

Sorry about the blog post glitch today, folks...

WOD For 10-24-17:

Strict Press:

3-3-3-3-3

Warm-up to a challenging weight and call that your first work set. Take small jumps in loading thereafter or use the same weight for multiple sets - you decide today.

-then-

AMRAP 9 Minutes:

200m Run

12 Toes-to-Bar

24 Overhead Walking Lunges with a Plate @ 45/35 lbs 

Congratulations Kathy!

A HUGE congratulations to Kathy for her amazing performance this past Saturday at the PWA's 2017 Max's Gym Open!  Kathy took the competition platform for the first time in two years and set meet PRs like a complete BOSS.  In the 53kg class she went 4 for 6 on her lifts, snatching 34kg and clean & jerking 44kg - this total qualified Kathy for the USAW Masters National Championships, IWF Masters Pan American Championships, and IWF Masters World Championships!!!   YES, YOU READ THAT CORRECTLY!

Big thanks to our seasoned team of coaches who helped Kathy on her awesome day of lifting: Coach Hillary and Coach Sarah who have competed in and coached athletes through so many weightlifting meets, from local level to national level; and Coach Liz who knows the demands of competition better than just about anyone else (and is usually the most prepared person in the room).

We couldn't be more proud of Kathy and her well deserved day on the platform - GREAT WORK, KATHY!

WOD For 10-23-17:

With a Partner For Time:

60 Calorie Row

60 Deadlifts @ 155/105 lbs

50 Calorie Row

50 Hang Power Cleans @ 155/105 lbs

40 Calorie Row

40 Front Squats @ 155/105 lbs

30 Calorie Row

30 Push Jerks @ 155/105 lbs

20 Calorie Row

20 Clusters (AKA "Squat Clean Thrusters") @ 155/105 lbs

Only one athlete working at a time. Reps may be partitioned in any fashion and do NOT have to be split evenly. Partners must tag each other in/out for every transition.

(Compare to 03-06-17)