NorCal Masters Comp: Coach Hillary's Highlights!

Next up on the highlights update from this past weekend's NorCal Masters Competition: Coach Hillary!

As expected based on her years of experience as a National Champion rugby player, CrossFit Regionals Team athlete, multiple-time National-level Olympic Weightlifting competitor, and high-level collegiate rower, Hillary was a model of calm, cool, and collected consistency during the entire weekend of competition.  Of the eight total scored events she had five Top-10 finishes, and only one finish outside of the top half of the field of competitors.  Her best events were two 4th place finishes in the Thruster 4RM and Row/Rest/Row workouts (shocker LOL).

Her determination and competition savvy was most on display during the thruster/burpee couplet (many of you felt that wonderful piece of fitness on Tuesday in class) and the shuttle run/swing/pull-up triplet.  In the former she gave some of the hotshot competitors a bit of a lesson on pacing by keeping a methodical pace for most of the 8 minutes, followed by a gutsy series of cluster singles in fast succession near the end (at the point of exhaustion), and in the latter workout she pushed the pace near the final minutes with negative split-times, passing several athletes along the way and nearly catching the group competing for the overall win.  All the while Hillary moved well, kept her transitions clean & concise, and overall looked like a complete pro in a sea of more than occasional sketchy-ness (scary stuff!).

And, of course, it goes without saying that Hillary spent most of the weekend of competition looking after others, helping the AR competitors (and cheering them on), worrying about the comfort of the supporters that came to watch the AR crew, and generally being her awesome selfless self.

I think Sarah said it best to me when we were driving home on Sunday night: "she's so reluctantly fit" with emphasis on the so fit part. It was really fun to watch her crush it, especially knowing that a big part of her heart is much more invested in the coaching side of the equation these days.

Well done, Hill!

WOD For 01-31-18:

Alternating EMOM For 5 Rounds (25 Minutes):

1) 21/15 Calorie Row

2) 40ft Dumbbell Goblet Walking Lunges @ pick load

3) 15 Toes-to-Bar

4) 200m Run

5) Rest

Hold the row calories and TTB reps for as many rounds as you're able (if you drop then maintain the highest possible number for both). If the TTB are easy for you then do them unbroken.

Want to up the intensity? Run faster.

NorCal Masters Comp: Coach Kim's Highlight's

First up on the highlights update from this past weekend's NorCal Masters Competition: Coach Kim!

I think it's fair to say that when the workouts/events were announced for this competition that Kim was, shall we say, less than thrilled.  The tests didn't quite play to her strengths on paper, but much like everything Kim commits to attacking, she made sure to maintain a positive attitude and went into the weekend thinking this would be a great opportunity to rise to the occasion.

And rise to the occasion she did.  In placing 10th overall for the weekend Kim accumulated two scored-event wins in the shuttle/KB swing/pull-up workout by edging-out a CrossFit Games athlete in the final minutes of the back-to-back WODs.  And, in another amazing performance, she braved a nagging calf to finish near the top on the 800m medicine ball run-- and then followed that up by immediately racking up 45 REPS OF BACK SQUATS IN 2 MINUTES to nearly win her final event!  It was only 1 rep shy of the event win, and this is in a field of athletes whose max squat numbers (and correspondingly, bodyweight) are almost entirely above Kim's by a decent margin.

That performance in her last event pretty much sums up what Kim's competitive spirit is all about.  You may be stronger than her, and you may be faster than her (probably not), but we're willing to bet you're not tougher than her -- and that toughness will never, ever stop.  Which is probably why she will never, ever stop inspiring so many around her -- her coaches, her fellow athletes, and even the spectators that were in attendance this past weekend.     

We've said it before, but I'll say it again -- when I grow up, I want to be like Kim Tom.      

WOD For 01-30-18:

Strict Press (Cycle 3, Week 1):

***Add 2.5 to 5 lbs to your Cycle 2 "Base" weight for your Cycle 3 "Base" weight, then...

65% x 5 

75% x 5

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

-then-

"2018 NorCal Masters Event 1 (ish)"

Against an 8-Minute Clock:

Establish a 4-Rep Max Thruster

You get 4 more minutes than our masters competitors had this past weekend in competition - this is to give you an opportunity to take a few warm-up sets and to be smart about your increases in weight. 

-REST 5 MINUTES (again, 4 more minutes than our competitors had), then-

"2018 NorCal Masters Event 2"

AMRAP 8 Minutes (Following an Ascending Rep Scheme of 3/3 - 6/6 - 9/9 - 12/12, etc...):

Thrusters @ 155/105 lbs

Lateral Bar Burpees

The 155/105 lbs thruster loading was programmed for the 35-39 year-old age division (AKA the youngest "masters" division).  Scaling for the thruster loading will be provided in the gym, and will include all masters age divisions should you be curious as to what that was.

Stepping over the barbell on the burpee is permitted.  Enjoy it while it lasts. 

If your name is Kim, Hillary, Amy, or Alyssa then you're welcome to do Monday's AMRAP following the strict press session. 

Congrats NorCal Masters Competitors!

A BIG CONGRATULATIONS to our four amazing athletes who competed on Saturday AND Sunday at the 2018 NorCal Masters Competition!  More thoughts to follow in the coming days, but for now we wanted to quickly express how proud we are of effort, integrity, and movement of these outstanding athletes -- and how grateful we are to the coaches and support team who came out to watch and cheer.

Every competitor battled their way to some hard-earned finishes, placing all four in the thick of things in their respective divisions:   

Coach Amy - 6th Overall

Coach Hillary - 9th Overall

Coach Kim --10th Overall

Coach Alyssa - 14th Overall   

What a weekend!  What a performance!  SO MUCH FITNESS!

WOD For 01-29-18:

Alternating EMOM x 4 Rounds FOR QUALITY (12 Minutes):

1) 10 Barbell Upright Rows @ pick load

2) 20 Seconds of Hollow Ups / 20 Seconds of Arch Ups

3) 100m Run (increasing in pace) 

-then-

AMRAP 11 Minutes:

10 Chest-to-Bar Pull-ups

15 Kettlebell Swings @ 70/53 lbs

20 Box Jumps @ 24/20 in

NorCal Masters, Kaiser 5K, Sunday Track WODs

NorCal Masters Competition (This Weekend)

Good luck to our four awesome athletes (Coaches Kim, Hillary, Amy, and Alyssa) competing at the 2018 NorCal Masters Competition this Saturday & Sunday!

A reminder about Day 1 (Saturday) heat times is included below -- we will post Day 2 (Sunday) heat times to the private Arena Ready Facebook Group on Saturday evening following the first day's events.

Here are the Day 1 (Saturday) heat times for our athletes:

Coach Kim: 8:37am, 11:05am, 1:02pm

Coach Alyssa: 10:13am, 12:05pm, 2:38pm

Coach Hillary: 11:01am, 12:35pm, 3:26pm

Coach Amy: 11:01am, 12:35pm, 3:26pm

Here's the competition location (click here for more info):

Craneway Pavilion

1414 Harbour Way S

Richmond, CA 94804

Kaiser 5K (Next Sunday, Feb 4th)

In what has become a bit of an awesome Arena Ready annual tradition (started by Coaches Liz and Hillary), several of our members and coaches will be running in the Kaiser 5K on Sunday, Feb 4th (there's a half marathon too if you're so inclined!).  It's a fun day outside with friends and helps support some great causes: the Family House, The Harbor Light Center for Alcoholism and Drug Abuse, Support for Families of Children with Disabilities, and Meals on Wheels.

Come on out and run (or jog, or walk) with a bunch of AR buddies next Sunday -- click here for more info and/or here to register for the event!

Sunday Track WODs With Coach Kim

In light of the two events mentioned above, Coach Kim's Sunday Track WODs will take a hiatus for the next 2 weeks (Jan 29th and Feb 4th), with a plan to return to the track sessions the following weekend.  In other words, GO OUT AND SUPPORT KIM/AMY/ALYSSA/HILLARY this weekend, and then have some fun alongside them (i.e. apply your previous track training sessions to date) next Sunday at the 5K!   

WOD For 01-27-18:

In solidarity with Hillary, Kim, Amy, and Alyssa who all have to run 800m with a med ball on Sunday (and then complete max reps back squats in 2 minutes, woof!), here you go...

With a Partner, For Time:

800m "Run" with a Medicine Ball @ 20/14 lbs TOGETHER

70 Lateral Burpees Over the Barbell

60 Calorie Row (FM Pairs = 52 Calories / FF Pairs = 45 Calories)

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

40 Calorie Row (FM Pairs = 35 Calories / FF Pairs = 30 Calories)

30 Hang Power Cleans @ 135/95 lbs

20 Calorie Row (FM Pairs = 17 Calories / FF Pairs = 15 Calories)

10 Squat Clean Thrusters @ 135/95 lbs

Row Calories Are Adjusted As Follows:

*60 Calories (MM Pairs) / 52 Calories (FM Pairs) / 45 Calories (FF Pairs)

 **40 Calories (MM Pairs) / 35 Calories (FM Pairs) / 30 Calories (FF Pairs)

Only one athlete working at a time EXCEPT for the 800m Med Ball Run which is completed together (each athlete holding their own ball).  The medicine ball may be held/supported in any fashion except on top of your head, and setting the ball down on the ground during the run is not allowed.

The lateral bar burpees cannot start until BOTH athletes have completed the medicine ball run.

Athletes must tag hands at every transition.

Flashback Friday: Who Remembers This One?

How many of you did this one both in 2011 and again in 2014?  

Only two movements, a light weight on the barbell, and just 10 minutes. How bad could it be?

WOD For 01-26-18:

Deadlift (Cycle 3, Week 1):

***If your "Base" weight from Cycle 2 was UNDER 200 lbs then add 5 lbs for your Cycle 3 "Base"

***If your "Base" weight from Cycle 2 was OVER 200 lbs then add 10 lbs for your Cycle 3 "Base"

Using your new Cycle 3 Base...

65% x 5 

75% x 5

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

-then-

"Open 11.1 / 14.1"

AMRAP 10 Minutes:

30 Double Unders

15 Power Snatches @ 75/55 lbs

(Compare to 01-19-15, 09-18-14, and 03-01-14)

NorCal Masters: Day 1 (Saturday) Heat Times!

Thanks to Coach Squirrel for pulling the newly-released heat times for our four Arena Ready athletes this weekend at the 2018 NorCal Masters Competition.

 Here are the Day 1 (Saturday) heat times for our athletes:

Coach Kim: 8:37am, 11:05am, 1:02pm

Coach Alyssa: 10:13am, 12:05pm, 2:38pm

Coach Hillary: 11:01am, 12:35pm, 3:26pm

Coach Amy: 11:01am, 12:35pm, 3:26pm

Here's the competition location (click here for more info):

Craneway Pavilion

1414 Harbour Way S

Richmond, CA 94804

It's gonna be a fun weekend of competitive exercise, so come on out and cheer on our badass ladies!

WOD For 01-25-18:

For Time:

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

25 Ring Dips

75 Medicine Ball Walking Lunges @ 20/14 lbs

25 Handstand Push-ups

50 Medicine Ball Sit-ups @ 20/14 lbs

25 Burpees

For the medicine ball walking lunges you may hold/support the ball in any position you like, except on top of your head.

2018 NorCal Masters Comp: This Weekend!

Arena Ready has FOUR athletes competing this weekend at the 2018 NorCal Masters Competition at the Craneway Pavilion in Richmond!  This annual competition is one of biggest local comps of the year, complete with an awesome/scenic venue, tons of spectators and vendors, solid programming, and a huge field of talented masters athletes.

Coaches Hillary, Kim, Amy, and Alyssa will be throwing down in some great events on both Saturday and Sunday, so plan on coming out to support them along with a bunch of other Arena Ready folks who will be cheering them on! 

We'll be posting heat times once they are released later this week, so stay tuned to the blog for all the info on our athletes' events.  

The venue for this weekend's competition!

WOD For 01-24-18:

Alternating EMOM For 6 Rounds (24 Minutes):

1) 7 Hang Power Cleans @ 185/135 lbs

2) 7 Box Jumps @ 30/24 in + 7 Russian Kettlebell Swings @ 70/53 lbs

3) 21/15 Calorie Row

4) REST

"High Pull & Wear Pants - Same Movement"

Fairly off-topic with regard to Tuesday's workout, but on Monday evening someone (ahem, Vivian) asked me about the "wear pants" analogy I made once when teaching the clean high pull.  She was reminded of my weird movement analogies thanks to Zach's reference of "zip up your jacket" on dumbbell snatches.  Thanks, Zach.  Hope you enjoyed that 18.Zero, buddy.

Well, at the time I did cite the "high pull, wear pants - same movement" reference (in my best Russian accent) to the internet's favorite Olympic weightlifter, Dmitry Klokov, which is where I first heard the amazing coaching cue originate.  And just so you know I'm not making this up, here's a video of the man himself making this exact analogy while coaching an athlete:

"High pull and wear pants, same movement."

Obviously.

WOD For 01-23-18:

Strict Press (Cycle 2, Week 4 "De-Load Week"):

***Add 2.5 - 5 lbs to your Cycle 1 "Base" weight for your Cycle 2 "Base" weight, then...

40% x 5
50% x 5
60% x 5 

Don't worry about using a rack. Light & easy de-load - the weights go up again next week!

-then-

Against a 20-Minute Clock:

1000m Run

50/35 Calorie Row

25 Shoulder-to-Overhead @ 155/105 lbs

... Then, in the Remaining Time AMRAP of "Cindy"...

5 Pull-ups

10 Push-ups 

15 Air Squats

Score is total rounds & reps of "Cindy" completed.

18.Zero

Lots of folks talking about the "burpee jumping over the dumbbell" as a new-ish movement and how to approach it efficiently.  If you're used to doing burpee variations then it's not rocket science haha, although stepping over the dumbbell is considered scaling by the standards of the upcoming Open.  Check out this video of a couple of athletes attacking the CrossFit.com workout "18.Zero" that was posted last week after Dave Castro's teaser-like announcement.

WOD For 01-22-18:

Back Squat:

2-4-8-4-2

Work up fairly quickly to a heavy set of 2, then climb in weight on the 4 and the 8. When going back down the ladder to 4 and 2 see if you're able to use a slightly heavier load than the previous 4 and 2. 

-then-

"18.Zero"

For Time:

21-15-9

Dumbbell Snatches @ 50/35 lbs (alternating sides)

Burpees (jumping over the dumbbell)

(Workout courtesy of CrossFit.com)

Coach Kim's Sunday Track Session: Rain or Shine!

Rain or shine on Sunday (Jan 21st), Kim will lead her weekly track workout at 1:00PM for any and all who want to join in on the aerobic capacity fun.  Check her post here for meet-up/location details and to organize carpooling with other AR friends. 

Sarah and I will be at a baby class (I think that's the official name for it) on Saturday so enjoy this Sweaty Saturday Special without us.  I'm sad to miss it as it will definitely be SPICY!  

Happy weekend, friends!

WOD For 01-20-18:

In Teams of Three Athletes...

AMRAP 30 Minutes:

100m Sprint

12 Ground-to-Overhead @ 115/80 lbs

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

12 Toes-to-Bar

Only one athlete working at a time.  Each athlete completes ONE FULL ROUND then switches to the next teammate. The next athlete may start on the run/sprint as soon as their teammate completes her last toes-to-bar (tagging is not required).

If you cannot complete one full round of this workout unbroken when fresh (and at a sprint-like pace) then you're scaling incorrectly.

The KB Snatch

Last week we hit some dumbbell snatches and this week we tackle (once again) the kettlebell snatch:

WOD For 01-19-18:

Deadlift (Cycle 2, Week 4 "Deload Week"):

***If your "Base" weight from Cycle 1 was UNDER 200 lbs then add 5 lbs for your Cycle 2 "Base"

***If your "Base" weight from Cycle 1 was OVER 200 lbs then add 10 lbs for your Cycle 2 "Base"

40% x 5 

50% x 5

60% x 5 

Easy peasy. The weights go up again next week for Cycle 3.

-then-

AMRAP 12 Minutes:

20 Kettlebell Snatches @ 53/35 lbs (switch sides after 10 reps)

20 Box Jump Overs @ 24/20 in

40 Walking Lunges

Progress: Every Rep Is An Opportunity To Get Better

"Everything you do is either going to raise your average or lower it. The next rep. Tomorrow's warm-up. The quality of your next meal. Each action is a choice. A choice to raise your average or lower it. Progress is almost always series of choices, an inexorable move toward mediocrity, or its opposite." 

-Ben Bergeron

WOD For 01-18-18:

"Gym's Closed"

FIVE 3-Minute Rounds For:

500m Row

Max Reps Burpees 

(Rest 3 Minutes)

This is 3 minutes of work followed by 3 minutes of rest, repeated 5 times.  

In the gym (yes, it's actually open) we will score this by:

1) Your SLOWEST 500m row (i.e. dog it and you'll end up scored by your first round and a whole lot of regret).

2) Your LOWEST number of burpees for any given round (see above regarding dogging it).

-then-

FIVE 30-Second Rounds For Max Reps:

Medicine Ball Russian Twists @ pick load

(Rest 30 Seconds)

This is 30 seconds of work followed by 30 minutes of rest, repeated 5 times. 

Keep one running count for total reps - we will score it by your grand total.

One rep = tap med ball (on floor) left + tap med ball (on floor) right.