Workout of the Day

Jenny Morgan 5/8/18 Jenny Morgan 5/8/18

2018 Regionals Events 3 & 4

Well, things got a little more interesting following yesterday's post. I think Cassie was wondering where this one was in 2017 haha...

And I'm pretty sure Amy, Liz, and Sarah would have excused the bar-facing burpees on this one for the opportunity to cycle that barbell quickly (particularly after the "Year of The Dumbbell" at 2017 Regionals)...

Hey look, bar-facing burpees!

WOD For 05-09-18:

Alternating EMOM For 6 Rounds (24 Minutes):

1) 8 Bar-Facing Burpees THEN 3 Hang Power Cleans @ pick load

2) 18/14 Calorie Row, Assault Bike, or Ski

3) Max Hollow Rocks

4) Rest

Climb in loading with each round on the hang power cleans.

Jenny Morgan 5/7/18 Jenny Morgan 5/7/18

2018 Regionals Events 1 & 2

For the first time in seven competition years there won't be an Arena Ready athlete competing at the CrossFit Games Regionals (gee thanks babies, physician residencies, and moving LOL). They tell me, however, that even without an AR athlete in the game they still actually hold the Regional competition - who knew?

During Memorial Day weekend the fittest athletes up and down the West Coast of the US and Canada will compete at the "West Regional" (yep, that's what it's called now as the 4th iteration of our region) in Del Mar, CA and the field is going to be stacked with big names and crazy talented athletes. The first two events of the weekend were announced on Monday, and they're workouts we've actually done at the gym before - the first as a Gladiators special, and the second as a holiday WOD a couple of years ago. But both iterations at Regionals will have a bit of a twist: the "Triple 3s" will use the Assault Air Runner (snooze alert) and Regional "Linda" will have set weights based on the average bodyweight of the Games competitors from the previous year, which actually bodes well for the larger athletes in the field.

I think you might see a gymnastics triplet "Weight Vest Mary" or handstand walk mix-tape of sorts for Event 3 during the next workout announcement, but we shall see shortly.

Not the most exciting Day 1 from a spectator standpoint thus far, but perhaps that was part of the planning process since the Friday of Regionals is always the least attended of the three days of competition.

Excited to see what the other events will be!

WOD For 05-08-18:

AMRAP 7 Minutes:

15 Deadlifts @ 245/175 lbs

10 Box Jumps @ 30/24 in

5 Ring Muscle-ups

-Rest 5 Minutes-

AMRAP 7 Minutes:

7 Chest-to-Bar Pull-ups

14 KB Swings @ 53/35 lbs

21 Wall Balls @ 20/14 lbs

Jenny Morgan 5/6/18 Jenny Morgan 5/6/18

Motivation Monday

"No such thing as spare time. No such thing as free time. No such thing as down time. All you got is life time. Go."

-Henry Rollins

WOD For 05-07-18:

Back Squat (Week 12):

2-2-2-2 Climbing to a Heavy Top* Set, then...

Two Drop Sets:

1x2 @ 85% of your top set

1x2 @ 80% of your top set

*Add to your top set of FOUR from last week 04-30-18.

-then-

AMRAP 8 Minutes:

40 Double Unders

20 Single Dumbbell Hang Clean to Overhead @ 50/35 lbs

20 Air Squats

Switch sides on the DB whenever you like.

Jenny Morgan 5/4/18 Jenny Morgan 5/4/18

Sweaty Team Saturday & Sunday Track Day With Coach Kim

It's the weekend and we've got a fun Sweaty Saturday Special for you and a couple of friends. Then Coach Kim will lead an aerobic capacity special at the track on Sunday morning at 11:30AM - check the private Arena Ready Facebook group for track meet-up location and details (or ask a coach at the gym!).

WOD For 05-05-18:

In Teams of THREE ATHLETES, Against a 25-Minute Clock:

A) BUY-IN...

1000m Run TOGETHER

B) Then, Teams Split...

200 Calorie Row** (split anyhow, share the same rower)

while completing

15 Rounds of "Cindy"* (split anyhow, only one athlete working at a time)

C) With the Remaining Time, AMRAP of:

10 Squat Clean Thrusters @ 115/80 lbs

20 Lateral Bar Burpees

To complete the "buy-in" all three athletes first run 1000m together.

When the run is complete one athlete rows while the other two athletes perform "Cindy" (with only one working at a time), and teams may switch whenever they like. The first athlete done with the run may start on either the row or Cindy rounds immediately.

The AMRAP movements cannot start until both the row and "Cindy" rounds are completed. Reps for all of the AMRAP movements may be split anyhow (with only one athlete working at a time), and do not have to be shared equally.

*1 Round of "Cindy" is:

5 Pull-ups

10 Push-ups

15 Air Squats

*Row Adjustments Are As Follows:

FFF Teams = 140 Calories

FFM Teams = 160 Calories

FMM Teams = 180 Calories

Jenny Morgan 5/3/18 Jenny Morgan 5/3/18

Flashback Friday: The Hopping Pistol

Who remembers the "deck to pistol stick jump over"? Say that five times fast.

There's a reason they call her "The Hopping"

The barbell was cycling all day on Thursday classes, so for Friday we'll mix a few bodyweight skill movements in with a good dose of some heavy KB swings. If you're still working toward these movements then this is exactly the sort of day you don't want to miss! Get yourself in here, scale appropriately, and move well to continue building toward eventual proficiency at the things that may still elude you.

Happy Friday, all!

WOD For 05-04-18:

3 Rounds For Time:

27 KB Swings @ 70/53 lbs

21 Pistols (alternating)

15 Toes-to-Bar

9 Deficit Handstand Push-ups @ 4/2 in deficit

Jenny Morgan 5/2/18 Jenny Morgan 5/2/18

Arena Ready Entrances: Macho Man and Andre The Giant

Someone in the gym once said their favorite athlete of all time was Andre The Giant. I'm not making this up. Combine this bold statement of opinion with the name of Thursday's WOD and you've got yourself an opportunity for some serious WrestleMania nostalgia... which begs the important question:

If every time you entered the gym we played your entrance song on full blast, WHAT SONG WOULD YOU CHOOSE FOR YOUR ARENA READY ENTRANCE???!!!

Bonus points if you have a full wardrobe theme and accessories (and/or hype crew/manager/henchmen) also planned out for your strut through the doors and onto the gym floor.

WOD FOR 05-03-18:

Power Clean + 2 Front Squats + 2 Push Jerks:

10 Minutes To Establish Loading Heavier Than To Be Used Below

-then-

"Mini Macho Man"

EMOM For As Long As Possible (20 Minute Cap):

3 Power Cleans @ 155/105 lbs

3 Front Squats

3 Push Jerks

(Compare to 04-14-17, 07-19-16, and 07-24-15)

*Workout courtesy of Ben Bergeron

Jenny Morgan 5/1/18 Jenny Morgan 5/1/18

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)

Jenny Morgan 4/30/18 Jenny Morgan 4/30/18

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

Jenny Morgan 4/29/18 Jenny Morgan 4/29/18

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

Jenny Morgan 4/27/18 Jenny Morgan 4/27/18

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

Jenny Morgan 4/26/18 Jenny Morgan 4/26/18

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).