Workout of the Day
Static Holds and Teamwork: They Make The Dream Work (Harder)
A couple of years ago Sarah and I watched the 2015 CFG Invitational streamed live from Spain (we've watched every year including in-person in 2014 when it was held in San Jose), and so began the idea of a fun team WOD involving rowing and static hold deadlifts. Of course, we wanted it to be approachable for all levels and allow everyone the chance to chase intensity with their teammates - so the movements were adapted, the time domain grew to initially meld it into a Sweaty Saturday Special, and we filled the adjacent days with movements that filled-in the complimentary gaps (Bar Muscle-ups on Tuesday anyone?).
Who's up for some mid-week strategy and sweating with a few AR friends?
WOD For 05-02-18:
In Teams of THREE Athletes...
3 Rounds For Time:
50 Deadlifts @ 225/155 lbs
70 Box Jumps @ 24/20 in
90 Calorie Row* (FFF = 63 Cal, FFM = 72 Cal, FMM = 81 Cal)
*One athlete MUST be in a static deadlift hold at the top of lock-out (hips and knees extended) in order for another athlete to accumulate row calories. If the static deadlift bar drops the row MUST STOP immediately and cannot resume until a deadlift bar is once again at the top of lock-out.
The reps for all three movements are shared, with one athlete working at a time (not including the athlete holding the static deadlift during the row).
(Compare to 05-11-17 and 07-30-16)
AR Clothing Swap Reminder
A reminder about the AR clothing swap at the gym facilitated by Coach Kate:
Clothing Swap at AR!
I've put a bin upstairs, next to the cubbies, for clothes swapping. It might be a bit small, but something to get started. Add and subtract as desired. I'll donate everything (including the lost and found) before the AR move.
There's demand for a men's clothing swap too, I'll drum up another container for the boys. Guys, bring some clothes to share!
Word on the street is that Coach Lisa's bespoke collection of Rag & Bone, James Perse, and Y3 Yohji Yamamoto CrossFit gear has already been mostly claimed, so be sure to get on it if you hear about any of our other resident activewear fashionistas dropping off some loot!
WOD For 05-01-18:
Hang Power Snatch:
10 Minutes to Build to a Double (Not a 2RM)
-then-
2 Rounds For Time:
40 Overhead Walking Lunges w/Plate @ 45/35 lbs
30 Hand Release Push-ups
20 Hang Power Snatches @ 95/65 lbs
10/7 Bar Muscle-ups
Rank Them In Order...
One of the gym's most controversial QoDs over the years was "French toast, pancakes, waffles - what's your ranking order from most favorite to least favorite?"
So when this video went viral a few months ago (and popped-up in my feed a bunch this weekend) it reminded me of that QoD which I'd like to resurrect to start the week:
WOD For 04-30-18:
Back Squat (Week 11):
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 04-23-18.
-then-
For Time:
50/35 Calorie Row OR Assault Bike
50 Dumbbell Snatches @ 50/35 lbs (alternate sides)
50 Wall Balls @ 20/14 lbs to 10/9 ft
Rower & Assault Bike Service, Hooray!
Big thanks to our General Manager, Dani, for facilitating the recent servicing of all our Concept2 Rowers and Assault Air Bikes. They are running like new and feel great! I almost felt fitter on Thursday during the 50 calorie row portion of the workout. Almost.
Thank you also to Mark E, one of our newer members, for the awesome recommendation to the fantastic service technician who did the work. Thank you again, Mark!
For our Sweaty Saturday this week we'll change it up a bit by throwing some strength work in before a partner met-con. This combo is going to get some heavy bars moving and then some serious intensity going, and your glutes are going to thank (?) you on Sunday when you wake up.
Happy weekend, all!
WOD For 04-28-18:
With a Partner On a Running Clock...
A) From 0:00 - 10:00
Deadlift:
Using the same barbell, both athletes build to a heavy triple (NOT a 3RM).
B) From 15;00 - 27:00
AMRAP 12 Minutes:
10 Box Jumps @ 24/20 in
2 Curtis P Complexes @ 95/65 lbs
5 Lateral Bar Burpees
Each athlete completes one full round before switching.
The Curtis P Complex is: power clean, lunge right, lunge left, push press.
C) From 30:00 - 34:00
Tabata:
Hollow Rocks
2018 AGOQ #2
The last of our 2018 AGOQ workouts this week, we finish with workout #2 which is a couplet of chest-to-bars and heavy cleans. With the overhead and upper-body push/support volume the last two days this heavy, pulling-focused workout should be a fun way to end the week before we hit some Sweaty Saturday partner-formatted pieces this weekend.
Let's clean some plates!
EVANS AVENUE PARKING REMINDER During Construction (click for details).
WOD For 04-27-18:
Power Clean + Squat Clean + Front Squat:
12 minutes to build to a heavy top set
-then-
"2018 AGOQ Workout # 2"
4 Rounds For Time:
25 Chest-to-Bar Pull-ups
5 Cleans @ 245/170 lbs
2018 AGOQ #3
Yes, of course there will be scaling options. We got ya' covered, friends!
EVANS AVENUE PARKING REMINDER During Construction (click for details).
WOD For 04-26-18:
"2018 AGOQ Workout #3"
AMRAP 20 Minutes:
50 Wall Balls @ 20/14 lbs to 10/9 ft
100 Double Unders
50 ft Handstand Walk
100 Double Unders
50 Calorie Row
100 Double Unders
50 ft Handstand Walk
100 Double Unders
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
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
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
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.
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!
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).
"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.
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.