Deadlift 5-3-1: Week Two

Friday deadlifts continue into week two of the current cycle.  Happy Friday, friends!

WOD For 12-08-17:

Deadlift (Week 2):

Using 90% of your top lift from 11-25-17 or 02-02-17 as your "base" weight...

70% x 3 

80% x 3

90% x 3+ (AKA "Max Effort" or "as many reps as you can safely perform")

For example, if you lifted 200 lbs on 11-25-17 then use 90% of that (180 lbs) as your "base" weight:

65% x 180 lbs = 126 lbs x 3 reps

75% x 180 lbs = 144 lbs x 3 reps

85% x 180 lbs = 162 lbs x 3+ reps ("Max Effort" or "as many as you can safely perform")

-then-

Alternating Double Tabata:

Double Unders

Russian Kettlebell Swings @ 70/53 lbs

This is 20 seconds of work followed by 10 seconds of rest, repeated for a total of 16 intervals (8 total minutes).  We will alternate movements each interval (DU, KBS, DU, KBS, etc...) completing 8 intervals per movement.

Your score is you lowest rep interval for each of the two movements. 

-then- 

Weighted Plank Hold:

3 x 0:45 (Rest 1:15)

 

Back To Basics: The Wall Ball

Many of you know how I feel about sloppy push-ups (if you don't, feel free to read my mini-rant here), and that same attitude applies, in large part, to the wall ball as well.  The basic squat is the foundation of so much of human movement, and the wall ball is one of the most utilized versions of a squat in many CrossFit settings.  Generally speaking, if you squat well in one version of a squat then you likely squat well in most or all of the others.  Recently, however, a strange and anomalous epidemic has swept through our gym: OTHERWISE GOOD SQUATTERS NOT GOING BELOW PARALLEL ON WALL BALLS.   

What, pray tell me, is going on?!  Walk into any class when we're back squatting, front squatting, or hell, even snatching or cleaning, and most would say "Damn, that's a pretty good group of squatters and barbell movers right there!"  Walk into any class recently with wall balls programmed and you might think "Huh, maybe they're supposed to be above parallel today? Like, you know, maybe it's a thing... a weird thing that Rob wrote into the programming."

No. No, I did not.

Somewhere along the way we lost our wall ball way.  And now my spirited battle against floppy fish push-ups will have to start including half-rep wall balls as well... at least for the time being that is.  I like to give folks the benefit of the doubt and assume that they're trying to go below -- so often I will ask "Hey, Jon Snow, are you allowed to squat below parallel?"  Or in more detailed terms "Are you indeed the King of The North, and if so, are you currently working around something physical which dictates that you should not be going all the way down?"

So if you're cleared to squat below parallel and you're not doing it, please start.  Like now.  And if a coach tells you you're not below parallel please believe them -- they're not doing the workout, they can see straight, and their job is to tell you what they observe and help you correct it if needed.  This is usually indicated by the the simple term "Go a little lower (fill in your name here)!"  Generally this means "Hey your position looks great except now do the full movement."

I don't want to be a jerk and start subtracting reps from people mid-WOD (I have been known to do that in the past), but I do believe that intent does not equal achievement.   And as I sit here with a surgically repaired left hip and about to start a rehab process (so that I can finally squat heavy below parallel, or back squat at all, for the first time in seven years) I say to you with much love DON'T MAKE ME KICK YOU WITH MY GOOD LEG FOR NOT USING YOUR PERFECTLY GOOD (TWO) HIPS TO GET BELOW PARALLEL.

xoxo,

Crabby Pants

(Next up in the cranky queue: "Please Try Signing Up For Class More Than 5 Minutes Before It Starts AKA The Rule of Universalizability")

WOD For 12-07-17:

Alternating EMOM For 4 Rounds (8 Minutes):

1) 80ft Single-Arm Overhead Kettlebell Carry @ pick load

2) 30 Seconds Wall Ball Bottom Position Static Hold @ pick load

This is for QUALITY.

The overhead carry should be done at a weight where you can hold the correct position and walk fairly slowly 40ft down & back (alternate sides with each round).  Here's a hint: if you have limited overhead mobility this will be hard, so check your ego and choose a lighter KB so you can actually start to effect change.

-then-

"Rosemary v2.0"

FIVE 90-Second Cycles For MAX REPS of Burpees:

21-18-15-12-9 Wall Balls @ 20/14 lbs to 10/9 ft

15/11 Calorie Row

MAX REPS Burpees Over the Rower

(Rest 90 Seconds Between Cycles)

Wall Ball reps start at 21 in the first cycle and decrease by 3 reps every cycle -- do them unbroken. Sprint the row. Your score is the total number of burpees over the rower completed.  

Pro Tip: Re-set and/or turn on the rower monitor just before you start each cycle, so you don't waste time in transitions.

Wednesday Hang Power Snatches

Happy Hump Day, friends!

WOD For 12-06-17:

Hang Power Snatch:

3-3-3-3-3

Climbing as technique allows

-then-

5 Rounds For Time:

7 Hang Power Snatches @ 95/65 lbs

7 Toes-to-Bar

14 Box Jumps @ 24/20 in

Press 5-3-1

Similar to our Friday deadlifts following a "Wendler 5-3-1" progression, we'll be including a Strict Press 5-3-1 to help build some bigger numbers in the overhead press.  Remember to use current era numbers when making your percentage calculations, be consistent with the program, and trust in the process (even if it feels "too easy" to start).  If you do all three then you'll have some bigger numbers to come!

WOD For 12-05-17:

Strict Press (Week 1):

Using 90% of your top lift from 11-29-17 or 11-23-17 as your "base" weight...

65% x 5 

75% x 5

85% x 5+ (AKA "Max Effort" or "as many reps as you can safely perform")

For example, if you lifted 100 lbs on 11-29-17 then use 90% of that (90 lbs) as your "base" weight:

65% x 90 lbs = 59 lbs x 5 reps

75% x 90 lbs = 68 lbs x 5 reps

85% x 90 lbs = 77 lbs x 5+ reps ("Max Effort" or "as many as you can safely perform")

-then-

AMRAP 13 Minutes:

400m Run

20 AbMat Sit-ups

10 Back Squats @ 225/155 lbs

Use a rack for the back squats. If you can't do the first set of squats without re-racking the bar then it's too heavy for the intended stimulus.

Reminder: Liftoff Score Submissions

A quick reminder for any of you who officially entered in the CrossFit Liftoff and performed the events this past weekend: the score submissions are due on the CrossFit Games website here by 5pm on Monday.  If you're reading this now just get the score in already so you don't accidentally forget!

Hope you all had a great weekend.  Let's start this week off strong & hot out of the gate, shall we?

WOD For 12-04-17:

For Time:

4 Rounds of "Cindy"

1 Round of "DT"

3 Rounds of "Cindy"

1 Round of "DT"

2 Rounds of "Cindy"

1 Round of "DT"

1 Round of "Cindy"

1 Round of "DT"

1 Round of "Cindy" is:

5 Pull-ups

10 Push-ups

15 Air Squats

 

1 Round of "DT" is:

12 Deadlifts @ 155/105 lbs

9 Hang Power Cleans

6 Push Jerks

 

(Compare to 08-18-16)

Saturday: Liftoff Event 3

Check out yesterday's post for the details on Saturday classes and Sunday Barbell Club class.

Good luck to those who are officially entered in the Liftoff!  And to those not entered have fun with the workout anyway (and cheer on some friends)!

WOD For 12-02-17:

"2017 CrossFit Liftoff Event 3"

AMRAP 12 Minutes:

25 Pull-ups

50 Calorie Row

100 Overhead Squats @ 45/45 lbs

50 Box Jumps @ 24/20 in

25 Pull-ups

2017 Liftoff Event 3 Announced

Welp, the "met-con" portion of the 2017 CrossFit Liftoff was announced on Thursday evening and it's eerily familiar -- basically it's last year's Event 3 workout, with the exception of 3 minutes less on the AMRAP clock and a slightly heavier barbell for the women.  You can check out the official workout standards, including the scaled version of the workout, by clicking here, and we've posted the standards video for the Rx workout below.

We'll run Event 3 as our class workout during all Saturday morning classes, so if you're officially entered in the Liftoff make sure to review the standards and prepare to have a gym buddy judge your performance for an official score.  If you're not officially entered no worries, just be prepared to do the workout as our class programming in a "heats style" hour of class -- and be prepared to potentially judge one of your fellow classmates (or at least cheer for them and help count reps!).

Remember that Events 1 and 2 are max snatch and max clean & jerk, respectively -- so those will be programmed for Barbell Club class on Sunday and any and all athletes who want to lift are welcome to sign-up for Sunday Barbell Club class and get their lifts in with some friends (whether you're officially entered or not).  Again, if you are officially entered be sure to review the standards here prior to coming into the gym.  

But, before we get into all of that how about session 1 of our deadlift strength cycle?  Friday deadlifts should make just about anyone happy -- and yes, we know this feels light to start... enjoy it, get the work done, be consistent, and move on to the next piece.

Happy Friday, all!

WOD For 12-01-17:

Deadlift (Week 1):

Using 90% of your top lift from 11-25-17 or 02-02-17 as your "base" weight...

65% x 5 

75% x 5

85% x 5+ (AKA "Max Effort" or "as many reps as you can safely perform")

For example, if you lifted 200 lbs on 11-25-17 then use 90% of that (180 lbs) as your "base" weight:

65% x 180 lbs = 117 lbs x 5 reps

75% x 180 lbs = 135 lbs x 5 reps

85% x 180 lbs = 153 lbs x 5+ reps ("Max Effort" or "as many as you can safely perform")

-then-

"Simple Spice: The Forgotten Spice Girl"

3 Rounds For Time:

400m Run

20 Russian Kettlebell Swings @ 70/53 lbs

15 Burpees

The ones that sting the most are often the simplest. Run fast, don't put the KB down, and sprint that last round of burpees. Strategy need not apply today.

CrossFit Liftoff #TBT

Interested in participating in the worldwide Liftoff this weekend at Arena Ready?  Check out yesterday's post here and get then your butt in the gym this weekend!

#TBT Throwback Thursday to last year's 2016 CrossFit Liftoff when two of the worldwide champs were from right here at ARENA READY!  

Cassie won the -130 class worldwide with a performance that included a HUGE lifetime PR snatch of 182 pounds at 129 pounds bodyweight (that's 141% of bodyweight, folks!).

Sarah also won her weight class for the second year in a row (she was the 2015 champ as well), and perhaps more impressively finished 3rd overall among all classes worldwide.  Her 2016 Liftoff performance included a lifetime PR clean & jerk (complete with power clean for flair) of 265 pounds.

Additionally, each athlete who had been following our Barbell Club programming in 2016 over the last training cycle prior to the Liftoff hit lifetime PRs and/or "current era" PRs in their lifts.  It was an exciting time in the gym last November, and we're looking forward to another fun event this year!

Last year's PR lifts from two worldwide winners!

WOD For 11-30-17:

Every 90 Seconds For 6 Rounds:

2 x (Power Clean & Jerk)

Climb as your technique allows.  This is "power clean & jerk, power clean & jerk" and both push jerks and split jerks are allowed.  

-then-

"Midline Deception"

4 Rounds For Time:

100m Kettlebell "Suitcase" Farmer Carry @ 70/53 lbs

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

15 Medicine Ball Sit-ups @ 20/14 lbs

9 Box Jumps @ 30/24 in

The "suitcase" farmer walk is with a single KB held on one side. Alternate right and left sides each round (for 2 rounds total on each side).  

The 2017 CrossFit Liftoff at Arena Ready

It's that time of year, and we're excited for the 3rd annual CrossFit Liftoff which officially starts on Thursday evening of this week.  Like in previous years we'll be hosting the Liftoff for any Arena Ready members who would like to participate, and the current plan is to program Event 3 (AKA the "met-con" or "CrossFit portion" of the Liftoff) -- which will be announced worldwide on Thursday evening -- during either our Friday or Saturday classes (depending on the logistics and requirements of the announced WOD).   

For the 1RM Snatch and Clean & Jerk portions of the Liftoff (AKA Events 1 and 2) we'll have Sunday Barbell class open to any participants of the Liftoff who ant to come in and test their lifts.   

If you're interested in participating (all levels are welcome!) check out the video below and then register on the CrossFit Games website here (be sure to select Arena Ready CrossFit as your affiliate) -- there are also masters divisions this year for all of our amazing masters athletes, and a scaled division for the "met-con" portion of the competition!

Questions?  Feel free to message me or Sarah and we're happy to help.  

The Liftoff has a special place in our heart at Arena Ready, and we'll take a look back at previous years in tomorrow's post.  Here's to continuing this fun tradition or friendly competition! 

WOD For 11-29-17:

With a Partner, On a Running Clock...

A) From 0:00 - 10:00

Strict Press:

10 Minutes For Both Athletes to Establish a Heavy Single

Use the same barbell & rack and load/un-load for your sets accordingly. 

B) From 15:00 - 30:00

AMRep (As Many Reps as Possible) 15 Minutes:

PARTNER A Completes AMRep of...

5 Chest-to-Bar Pull-ups

10 Dumbbell Bench Presses @ 50/35 lbs (each side)

20 Walking Lunges

PARTNER B Completes...

25/20 Calorie Row OR 20/15 Calorie Assault Bike

Partner A completes AMRep of the 5-10-20 triplet while Partner B rows OR bikes, then athletes switch. The team's score is total reps completed of the triplet PLUS total calories rowed and/or biked.   

Holiday Party: Saturday, Dec 16th

Our 6th annual Arena Ready Holiday Party will take place on Saturday, December 16th (late afternoon/early evening).  More details to come but for now please save the date if possible!  

WOD For 11-28-17:

Alternating EMOM For 6 Rounds (12 Minutes):

1) 30 Unbroken Double Unders

2) Power Snatch + Hang Squat Snatch + Overhead Squat

Climb in load only as technique allows.

-then-

Alternating EMOM For 6 Rounds (12 Minutes):

1) 100m Shuttle Sprint (50m down & back)

2) 3 Front Squats

Climb in load to a heavy top set.

Leftovers AMRAP + Monday Evening Yoga

Hope you all had a great holiday weekend! 

We have some fun stuff in the hopper this week, including some weightlifting technique work prior to the CrossFit Liftoff this weekend, the start of couple of new strength cycles, and the return of a very fit physician (pictured above & below at this year's 2017 CrossFit Games California Regional) to Arena Ready classes.  If there were ever a "fittest group of physicians in one place" award I think AR might be in the running LOL. 

But first, let those leftovers fuel a nice AMRAP to start the week -- and then get your butt into Monday evening's Yoga class at 7pm so Dani can get you all flexy for the remainder of the week!   

WOD For 11-27-17:

"The Leftovers"

AMRAP 21 Minutes:

14 Sumo Deadlift High Pulls @ 95/65 lbs

14 Burpee Box Jumps @ 24/20 in

14/11 Calorie Row 

14 Push Presses @ 95/65 lbs (no rack)

14 Toes-to-Bar

Facing the box is not required for the burpee box jumps.

Thanksgiving Day WOD a Success!

Thanks to everyone who came in for our Thanksgiving Day WOD!  It was such a fun time with a ton of great energy - and we hope everyone enjoyed their post-workout recovery meal of Thanksgiving dinner (sans rosemary LOL).  We're so thankful for all of you!

WOD For 11-25-17:

With a Partner, On a Running Clock...

A) From 0:00 - 12:00

Deadlift:

12 Minutes For Both Athletes to Establish a Heavy Single

Use the same barbell and load/un-load for your sets accordingly. 

B) From 15:00 - 30:00

AMRAP 15 Minutes:

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

100 Box Jumps @ 24/20 in (step-up allowed)

50 Calorie Row

50 Burpees Over Rower (step-over allowed)

Only one athlete working at a time - reps can be partitioned in any fashion and do NOT have to be split evenly.

C) From 33:00 - 39:00

Weighted Plank:

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