Workout of the Day
Calling All Weightlifting Shoe Owners
Thanks to everyone who participated in our Memorial Day "Murph" hero WOD on Monday - we had a couple of great groups who tackled the beast of a workout for yet another year.
As detailed last week here on the blog, Phase 1 of moving to Arena Ready 3.0 started on Friday - and as many of you who did "Murph" on Monday saw, the second side of the gym has been cleared, moved, and shored-up. It's like a flashback to 2012 and Arena Ready 1.0! We'll be operating out of the main gym side (1263 Connecticut Street, or "AR South" as it's affectionately known to many of us) until Phase 2 of the move starts later this week. Since the new space is still being worked on and finalized, with details constantly in flux, we remain unsure exactly on which days this Phase 2 move will occur, but it's looking like Saturday and Sunday (June 2nd and 3rd) would be likely. We will, of course, keep you updated here on the blog and in the private Arena Ready Members facebook group as soon as we have any new details (the Mindbody class schedule will also be updated ASAP when changes are necessary).
In the meantime (as mentioned during class on Monday) we are asking that everyone who has weightlifting shoes stored in the gym's shoe cabinet to please come in and retrieve your shoes ASAP. The existing shoe cabinet will not be making the journey to the new space and will die an uneventful death here on Connecticut Street. Once we are up and running with full equipment and layout in the new space we'll brainstorm and execute on a new weightlifting shoe storage system and will notify everyone when the time comes - in the interim we ask that you keep your lifters with you and not stash them at the gym for the time being.
Any weightlifting shoes (and other gear) left behind when it comes time to move will be grouped together with the leftover Clothing Swap items and Lost & Found and taken away for donation.
Let us know if you have any questions, and thank you for your attention and assistance as we work hard to get through this transition!
Tuesday brings us a little post-Murph restorative work (for "Quality") and then some complimentary movements in a work/rest scheme to counterbalance the stimulus from Monday. Enjoy and have a great week...
WOD For 05-29-18:
With a Partner or As a Group of Three, 3 Rounds For QUALTY (Not For Time):
15/12 Calorie Row or Assault Bike (easy, medium, hard)
15 Hollow Rocks
100m Single DB or KB Overhead Waiter Carry @ pick load (50m down, switch sides, 50m back)
Prioritize overhead position (neutral spine, armpit forward, biceps near the ears, arm fully locked out) over DB/ KB loading on the carry. Start on different stations and cycle through the movements as a duo or trio.
-then-
With a Partner, 10 Rounds For Time:
10/8 Calorie Row or Assault Bike
10 Deadlifts @ 225/155 lbs
10 Box Jumps @ 24/20 in
Complete one FULL round then switch (5 rounds for each athlete, for a total of 10 rounds). Tagging is not required.
Memorial Day Murph
As we posted about last week, we'll be doing "Murph" as tradition on Memorial Day, and we wanted to take a moment (and a WOD) to remember the meaning of Memorial Day. I saw this posted on Instagram a couple of years ago just prior to Memorial Day (thank you @wolfgang2242) and really liked it:
This [day] is for remembering and loving those that have gone before us. It's also a great time to think of those that are with us now. These moments can be fleeting, it all changes, sometimes sooner than we would like. Enjoy those you are with, whether there are many or few. Cherish what is right now. It's the best way to love.
Thank you to all who have served our country, and to those who are serving right now.
Monday's WOD is a Memorial Day tradition (and in some years, for us at Arena Ready, a day-after Memorial Day tradition) for CrossFitters and CrossFit affiliates around the country, and around the world. Here's the brief background on who "Murph" is, and how the workout was conceived.
"Murph" is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
- CrossFit.com (July 18, 2005)
And for those who have never done the workout at Arena Ready previously - don't worry, there will be scaling outlined and encouraged for those who are in a not currently in a position to perform this workout as prescribed, and there will be a time cap strictly enforced. As a reminder, push-ups only count when your chest actually touches the floor (intent does not equal achievement) - but on the flip-side, today is not the day to try and correct every single fault if you have less-than-ideal push-up ROM (i.e. don't strain on the eccentric portion of the movement). And no you shouldn't wear a weight vest if you've never done this workout Rx as written without a vest in under 40 minutes - it's not honorable to do so, it's just plain dumb.
WOD FOR 05-30-17:
"Murph"
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
Our recommendation is to partition the pull-ups, push-ups, and air squats as 20 rounds of "Cindy" (5 pull-ups, 10 push-ups, 15 air squats repeated 20 times). If your PR is under 40 minutes, and you've been training consistently (4+ times per week) at the Rx/Black level, then wear a weight vest ("body armor") if you have one and so desire - but the same time cap will apply to you as it does to the rest of the group.
(Compare to 05-30-17, 05-30-16, 05-26-15 and 05-27-13)
(Workout courtesy of CrossFit.com)
Reminders For This Weekend & Memorial Day
Memorial Day Weekend Moving
As many of you saw in last week's thread in the private Arena Ready facebook group, the first phase of Operation Arena Ready 3.0 (AKA move the gym one mile west) will begin this Friday, May 25th, as we shut & move the AR North side of the gym. As such, we'll be closed on Saturday and Sunday, May 26th and 27th, and depending on the status of the initial work we may also need to close on Friday afternoon, May 25th (we don't think this will be necessary but will update the facebook group and Mindbody ASAP if we hit any unforeseen speed bumps).
Since we aim to prioritize a safe environment for our members we want to avoid training hours during times which could involve dust, fumes, equipment being displaced, etc. We thank you for your patience and understanding.
Memorial Day Monday "Murph"
As per worldwide CrossFit tradition we'll be doing the hero WOD "Murph"on Memorial Day Monday, May 28th at 10:00am and 11:15am. We added the second class to accommodate the increased capacity, so please sign-up well in advance, and cancel ASAP if you know you cannot make it so someone else can take your spot (and we also ask that you do not double-book yourself in both classes).
Happy Friday, friends!
WOD For 05-25-18:
DB or KB Turkish Get-up:
1-1-1-1-1 (each side)
For Quality
-then-
With a Partner, 5 Rounds For Time:
Partner A - 250m Row Sprint
Partner B - 250m Row Sprint
Partner A - 50 Unbroken Double Unders
Partner B - 50 Unbroken Double Unders
Throwback Thursday: 2017 Regionals
Last year at this time we were all gearing up to cheer on these two awesome ladies at the CrossFit Games Regional competition!
With the newly formed "West Regional" going down in Del Mar this weekend (Friday through Sunday) it's hard not to think back to the last seven years of Regional competitions during which so many of us traveled near and far to coach, cheer, support, and generally be the noisiest little section in the stands as we screamed our heads off for Cassie, Liz, Sarah, and/or Amy.
Since careers and babies and moving have made 2018 a competition year "off" for some of our highest level athletes, we're watching from home this year and instead focusing much of our hopes (and stress LOL) on the soon-to-be home to Arena Ready 3.0. But it doesn't mean we can't throw it back a little to last year...
Here's Dr. Cassie in Event 4 showing some smart strategy/pacing and blazing fast handstand walking... and almost catching Lindsey Valenzuela at the finish! (video start at 1hr 32min):
And Sarah in Event 6, wearing her vintage "2013 Smile Like Sarah, Eat Like Liz" Regional tank top, hitting the gas pedal and not letting off of it (video start at 1hr 2min):
Can't wait to watch this weekend's events and cheer on some of our old friends who are hitting the competition floor to represent the OG NorCal exercisers!
Memorial Day Weekend Moving/Closure and "Murph" Reminder (click for details)
WOD For 05-24-18:
4 Rounds For Time:
3 Rounds of "Cindy"
12 Deadlifts @ 255/175 lbs
1 Round of Cindy is:
5 Pull-ups
10 Push-ups
15 Air Squats
This workout contains 12 total rounds of "Cindy." Consider it your final bodyweight "training run" prior to you know what on Monday.
Congrats on Your PRs!
Congratulations to all who hit new PRs during Tuesday's back squat test day! Whether it was a current era PR, all-time PR, or even a just part of the journey back to a previous level of strength before a setback, it was cool to see & hear about some of the heavy weights being moved in the gym. I even saw some PR GONG hits on the 'Gram and the 'Book (is that a thing?) which made me smile.
New strength cycles await us in the upcoming summer months, as well as some fun skill progressions both on the barbell and in the bodyweight/gymnastics domains. We're excited about filling the Arena Ready 3.0 space with some amazing workouts and look forward to the continued progress in our new digs with the same awesome people!
As for Wednesday, how about a change-up after being under that HEAVY bar and finishing with some quick hits of Tabata on Tuesday? We'll roll into a longer, more aerobic AMRAP complete with lighter loading to keep you moving and working at a more constant rate. All the fitness, and not a barbell in sight!
Memorial Day Weekend Moving/Closure and "Murph" Reminder (click for details)
WOD For 05-23-18:
AMRAP 21 Minutes:
21/15 Calorie Row, Ski, or Bike
21 AbMat Sit-ups
21 Dumbbell Hang Clean to Overhead* @ 50/35 lbs
21 Lateral Burpees Over Dumbbell
21 Dumbbell Walking Lunges** @ 50/35 lbs
*DB Hang Clean to Overhead: switch sides whenever you like, and keep your non-DB hand & arm off of your body/leg.
**DB Walking Lunge: support/hold the DB anywhere above the waist EXCEPT for on top of your head (I mean really?).
Back Squat 2RMs
WOD For 05-22-18:
Back Squat (Week 14):
Find Your New 2-Rep Max
(Compre to 05-09-17)
-then-
Alternating Double Tabata:
Med Ball Cleans @ 20/14 lbs
Box Jump Overs @ 24/20 in
Arena Ready 3.0: Phase One
Memorial Day Weekend Moving
As many of you saw in last week's thread in the private Arena Ready facebook group, the first phase of Operation Arena Ready 3.0 (AKA move the gym one mile west) will begin this Friday afternoon, May 25th, as we shut & move the AR North side of the gym. As such, we'll be closed on Saturday and Sunday, May 26th and 27th, and depending on the status of the initial work we may also need to close on Friday afternoon, May 25th.
Since we aim to prioritize a safe environment for our members we want to avoid training hours during times which could involve dust, fumes, equipment being displaced, etc. We thank you for your patience and will keep everyone posted here, on the FB group, and through the Mindbody schedule as to the status of Friday afternoon when the activity draws nearer.
Memorial Day Monday "Murph"
As per worldwide CrossFit tradition we'll be doing the hero WOD "Murph"on Memorial Day Monday, May 28th. Currently we have a Holiday Class on the schedule at 10:00am and if it fills up ahead of time we may add another class to accommodate the capacity (so please sign-up well in advance starting on Monday, May 21st, and cancel ASAP if you know you cannot make it so someone else can take your spot).
WOD For 05-21-18:
1 Power Clean + 3 Push Presses:
12 minutes to build to a top set
-then-
AMRAP 12 Minutes:
400m Row or SKi
21 KB Swings @ 70/53 lbs
12 Chest-to-Bar Pull-ups
Touch-and-Go
How about a little touch-and-go snatching, partner style? Come on in and get your AR Sweaty Saturday Special fix on!
Happy weekend!
WOD For 05-19-18:
With a Partner on a Running Clock...
A) From 0:00 - 10:00
Power Snatch:
Using the same barbell, both partners establish a heavy "touch-and-go" triple.
"Touch-and-go" means there is no dropping, resetting, or pausing at the floor between reps (a pause at the hip or thigh is acceptable if needed). Partners must strategize loading and unloading the same barbell for each set as needed.
B) From 13:00 - 30:00
AMRAP 17 Minutes:
12/9 Calorie Row
6 Power Snatches @ 115/80 lbs
12 Wall Balls @ 20/14 lbs
Partners complete one FULL round before switching.
Friday AMRAP Mash-up
Happy Friday, friends!
WOD For 05-18-18:
A) AMRAP 8 Minutes:
16 Dumbbell Snatches @ 50/35 lbs (alternate)
8 Ring Dips
8 Box Jumps @ 30/24 in
B) Tabata:
Hollow Rocks
Today we will score this as TOTAL accumulated reps across all 8 rounds.
C) AMRAP 4 Minutes:
16m Dumbbell Overhead Waiter Carry @ 50/35 lbs (26 ft down & back, switch sides every round)
8 Hand Release Push-ups
8 Box Jumps @ 30/24 in
*Rest 4 minutes between A, B, and C.
Clothing Swap Reminder 3 of 4
The clothing swap items at the gym have grown and include some pretty sweet gear, including several pairs of nearly brand new (maybe they'e actually completely new?) Reebok Nano and Nike Metcon training shoes, new or nearly new baby clothes, and some fancy baby and toddler toys (somehow the swap expanded into different departments of goods).
If you're interested pop upstairs in AR South (that's the main gym side), check out the loot, take anything that you can use, and (if you wish) leave anything you think could find a potential new owner.
Here's the original post courtesy of 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!
WOD For 05-17-18:
5 Rounds, Each For Time of:
7 Squat Cleans @ 165/110 lbs
7 Shoulder-to-Overheads
7 Burpee Chest-to-Bar Pull-ups
(REST 2 Minutes Between Rounds)
*The 2 minutes of rest between rounds is mandatory and athletes are responsible for timing their own rest periods and round start/end times.
*Ideally use a pull-up bar that is at least 6 inches above your max reach.
*Official score for the workout is the time for EACH round, HOWEVER in the gym we will also score this as your TOTAL time including rest periods.
(Hero workout courtesy of CrossFit.com)
Swolemate Shirts
As most of you have already seen we have "Find Your Swolemate" men's tees and women's sleeveless shirts (AKA muscle tees) back in stock at the gym for sale. Dani posted about them in the private Arena Ready Facebook group on Friday and many have already grabbed a few and started sporting the new gear.
This new crop of shirts are navy (with red AR logo on the front) so they're not as pictured below in the old photo of #Infarkle sporting the OG red versions - so if you already have an original you can add a new color to your collection!
WOD For 05-16-18:
With a Partner, 3 Rounds For Time:
1000m Row SPLIT
100 Double Unders SPLIT
100 Walking Lunges ACCUMULATE TOGETHER
100m Single KB Farmer Carry @ "HAP" (50m Right then 50m Left) TOGETHER
Partners share the same rower and split the 1000m in any manner (does not have to be equal). Same for the 100 double unders.
Partners perform the walking lunges together (AKA simultaneously) and must accumulate 100 reps total, but reps do not have to evenly shared - e.g. your partner may do 60 reps in the time it takes you to do 40 reps, or vice versa.
The Farmer Carry should be as "Heavy As Possible" (HAP) without needing to set the KB down outside. Both partners will be carrying their own KB, and both athletes switch sides (right to left) at the turnaround.
The partner who completes the Farmer Carry first may start the next row immediately (they do not have to wait until both partners are in the gym). However, the other three movements (DUs, WLs, FC) cannot start until all reps of the prior movement have been completed.
How To Watch 2018 Regionals
Just because we don't have an Arena Ready athlete competing at Regionals this year doesn't mean you shouldn't watch all the action! The three Regional weekends provide some of the most exciting CrossFit competition of the entire year, and some would say the drama and unexpected twists and turns (e.g. dark horses making names for themselves, perennial favorites falling short) make for even more entertainment than the CrossFit Games World Finals themselves. I think I might agree with that sentiment.
The first Regional weekend is this weekend, and from Friday through Sunday the East, South, and Europe Regions will do battle to find the fittest athletes who will move on to Madison to compete for the whole enchilada. Check out "How to Watch The 2018 Regionals" on the CrossFit Games website here, which includes schedules and live viewing/streaming instructions for watching on Facebook and on CBS/CBS Sports.
WOD For 05-15-18:
Back Squat (Week 13):
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
*If possible dd to your top set of TWO from last week 05-07-18.
-then-
AMRAP 7 Minutes:
7 Burpees
7 Box Jumps @ 24/20 in
7 Toes-to-Bar
Thank you notes can be sent to Sarah for this one. I told her, "Oh, that's just plain mean." She laughed. Enjoy!