Workout of the Day

Jenny Morgan 4/24/18 Jenny Morgan 4/24/18

2018 AGOQ #4

If you had been competing in the 2018 AGOQ and had asked me last Thursday evening the proverbial question of "what order should I do the four workouts in?" my answer would have included "start with the last one, #4."

And so even though we technically did a workout "inspired" by AGOQ workout #1 on Monday, here begins the sequence of three days where we tackle the remaining 3 WODs... in the order which we feel makes the most sense.

Enjoy!

EVANS AVENUE PARKING REMINDER During Construction (click for details).

WOD For 04-25-18:

With a Partner, Alternating EMOM For 6 Rounds (12 Minutes):

Minute 1) 1 Snatch ("you go then I go")

Minute 2) 6 Synchronized Bar-Facing Burpees

-then-

"2018 AGOQ Workout #4"

AMRAP 5 Minutes:

9 Handstand Push-ups

6 Bar-Facing Burpees

3 Snatches @ 165/115 lbs

Jenny Morgan 4/23/18 Jenny Morgan 4/23/18

Light and Polite

Heavy-ish squats and some annoyingly moderate-weight thrusters on Monday gives way to a longer, lightweight chipper on Tuesday. A little something for everyone!

EVANS AVENUE PARKING REMINDER During Construction (click for details).

WOD For 04-24-18:

For Time:

1000m Run

100 KB Swings @ 53/35 lbs

75 Walking Lunges

75 AbMat Sit-ups

50 Box Jumps @ 24/20 in

50 Air Squats

25 Toes-to-Bar

25 Burpees

Jenny Morgan 4/22/18 Jenny Morgan 4/22/18

AGOQ

Just as in previous years we've grown accustomed to cheering on Cassie, Coach Liz, Coach Amy, and Coach Sarah at the CrossFit Games Regionals in May, we normally spend part of April cheering on Coach Kim in the CrossFit Games Age Group Online Qualifier ("AGOQ")... which is pretty much Regionals for Masters Athletes. This year Kim is sitting out the AGOQ due in large part to a gardening (wha?!) mis-step which created an Achilles injury she's been rehabbing back to full capacity. But we're excited to see her back in full swing this year in time for the 2019 AGOQ (maybe with some other Masters qualifiers from Arena Ready as well?!).

Last Thursday the 2018 AGOQ workouts were announced and athletes had 4 days to complete the WODs and record their performances for submission (with which they are ranked and the top in the world qualify for the Masters Division at the 2018 CrossFit Games). This week we'll hit a few of those workouts in the gym starting with a Monday WOD "inspired" by the first AGOQ event... but first, Back Squats of course.

Hope you had a great weekend!

EVANS AVENUE PARKING REMINDER During Construction (click for details).

WOD For 04-23-18:

Back Squat (Week 10):

4-4-4-4 Climbing to a Heavy Top* Set, then...

Two Drop Sets:

1x4 @ 85% of your top set

1x4 @ 80% of your top set

*If possible add to your top set from last week 04-17-18.

-then-

For Time:

4-8-12

Thrusters @ 135/95 lbs

Strict Pull-ups

Jenny Morgan 4/20/18 Jenny Morgan 4/20/18

Y2K

Who remembers this?

WOD For 04-21-18:

"Kelly, WHY 2K?!"

With a Partner For Time:

BUY-IN: 2000m Row SPLIT

... then, 5 Rounds SPLIT of...

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 they do not have to split evenly.

Jenny Morgan 4/19/18 Jenny Morgan 4/19/18

Friday Change of Pace

If you came in for "Nate" and "Khan" on back-to-back days then good on ya' - you likely had a great mix of modalities, intensity levels, and pacing efforts. For Friday we'll change it up with a fun workout that should challenge you in a very different way than Monday through Thursday did.

Happy Friday, friends!

EVANS AVENUE PARKING REMINDER During Construction (click for details).

WOD For 04-20-18:

5 Rounds NOT For Time:

5 Bench Presses @ pick load

50 Unbroken Double Unders

100m Single KB Farmer's Carry @ HAP ("Heavy As Possible")

This workout is not timed but move with a purpose. To complete the workout Rx every round of double unders should be unbroken (if you miss at 49 you need to either start over at 0 or accept that you're not Rx). The Farmer's Carry is 50m out and 50m back, switching sides at the turnaround point - pick a KB that challenges you but that you don't have to set down during the 100m (don't be fooled, the single-sided Farmer's Carry can be harder for some than when using 2 KBs).

Jenny Morgan 4/18/18 Jenny Morgan 4/18/18

"Khan"

Did you miss the barbell on Wednesday during "Nate" and hope to see its return on Thursday? Welp, you get your wish... and then some.

Gotta love the crowd favorite "Khan" which is a workout we wrote for the gym three years ago - it was inspired by an EMOM I once saw performed by Khan Porter, famous Australian competitive exerciser and handsome Instagram devil.

EVANS AVENUE PARKING REMINDER During Construction (click for details).

WOD For 04-19-18:

"Khan"

10 Rounds of 1 Minute for MAX REPS of Lateral Bar Burpees:

8 Deadlifts @ 135/95 lbs

6 Hang Power Cleans

4 Front Squats

2 Push Jerks

...then, in the remaining time within the minute...

MAX REPS Lateral Bar Burpees

(REST 1 Minute)

This workout is 1 minute of work, then 1 minute of rest for 10 rounds (20 total minutes). During each work minute the athlete must complete the reps for the four barbell movements then use any remaining time to complete as many lateral bar burpees as possible. Score is total number of lateral bar burpees.

(Compare to 06-13-17, 03-14-16, and 08-05-15)

Workout inspired by Khan Porter.

Jenny Morgan 4/17/18 Jenny Morgan 4/17/18

"Nate"

I love the workout "Nate" - so much so that many of you have seen "rounds of Nate" mixed-in with other elements in various AR workouts. It's simple yet complex, contains low rep rounds yet potentially higher volume for the advanced athlete, and has nearly everything that Tuesday's programming didn't - upper body push & pull, loaded hinging, constant work with no built-in rest, and a longer time domain for solidarity in suffering with others. And that last part plays well in reminding us all that it's a "hero" WOD in honor of Chief Petty Officer Nate Hardy.

And every time we have a WOD that I love which contains ring muscle-ups I always think of this awesome video Brain C shot for 15.3.

EVANS AVENUE PARKING REMINDER During Construction (click for details).

WOD For 04-18-18:

"Nate"

AMRAP 20 Minutes:

2 Ring Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings @ 70/53 lbs

(Compare to 06-08-17 and 12-29-12)

Workout courtesy of CrossFit.com

Jenny Morgan 4/16/18 Jenny Morgan 4/16/18

Rowing: The Sprint Start

You've probably seen several of our athletes utilize the "sprint start" on the rower before -- it's a great tool for when you're rowing shorter distances and/or starting a workout on the rower before any other movement or component. It gets the flywheel moving faster right off the bat without expending much more energy than you otherwise would when not using a sprint start (think of how Coach Hillary says "the first 10 seconds are free" whenever we row a 2000m time trial).

Here's a good, simple video that shows the basics of the sprint start:

EVANS AVENUE PARKING REMINDER During Construction (click for details).

WOD For 04-17-18:

Back Squat:

4-4-4-4 Climbing to a Heavy Top* Set, then...

Two Drop Sets:

1x4 @ 85% of your top set

1x4 @ 80% of your top set

*Add to your top set of SIX from last week 04-09-18.

-then-

"Nah, I'll Squat on Sunday"

Row Intervals:

3 x 500m

Each interval is for time. Record your fastest interval and your delta (the difference between your fastest and slowest times).

Jenny Morgan 4/15/18 Jenny Morgan 4/15/18

A Snatch Start To Your Week

Our back squats will get a one day delay this week in light of our Saturday-Thursday air squat extravaganza combo (ramping-up for "Murph" anyone?).

Hope you all had a great weekend!

Bianca snatchin' into this week like woah!

EVANS AVENUE PARKING REMINDER During Construction (click for details).

WOD For 04-16-18:

On a Running Clock...

A) From 0:00 - 12:00

2 Power Snatches + 2 Overhead Squats:

12 minutes to establish a top set

B) From 17:00 - 24:00

AMRep 7 Minutes w/Ascending Ladder Rep Scheme of 3/3-6/6-9/9-12/12-etc:

Power Snatches @ 95/65 lbs

Chest-to-Bar Pull-ups

C) From 29:00 - 33:00

Tabata:

Side Planks

Alternate sides every interval for 4 total each of R and L.

Jenny Morgan 4/13/18 Jenny Morgan 4/13/18

Sweaty Saturday Special + Sunday Track Session with Coach Kim

Last weeks; group at the track with Coach Kim!

Check the private Arena Ready Facebook group for more info on track days with Coach Kim (including meet-up details and track location) -- this Sunday's session will start at 12pm RAIN OR SHINE! Grab some friends and get your aerobic capacity work in on the track!

WOD For 04-14-18:

"The PARTNER Anawanna Mile"

4 Total Rounds For Time:

6 Rounds of "The Chief"*

400m Run TOGETHER

1 Round of "The Chief" is:

3 Power Cleans @ 135/95 lbs

6 Push-ups

9 Air Squats

*Partners SHARE the power clean and push-up reps with only one person working at a time (reps do not have to be split evenly). Partners MUST BOTH DO THE AIR SQUATS TOGETHER and the next round of power cleans (or run) cannot begin until both athletes have completed the preceding air squats.