Workout of the Day
#TBT to Swings in The Outdoors
Who remembers this day?
WOD For 09-20-18:
Bent Over Barbell Row:
6-6-6-6-6
-then-
For Time:
100 Double Unders
50 Russian KB Swings @ 70/53 lbs
100 Walking Lunges
50 Russian KB Swings
100 Double Unders
Acceptable or Unacceptable?
Completely unrelated to snatches or muscle-ups, but oh so relevant to the Arena Ready family tradition — the return of “acceptable or unacceptable?”
I’ll start.
Wednesday QoD: Acceptable or unacceptable? Pineapple on pizza.
Discuss.
WOD For 09-19-18:
7 Rounds, Start Every 3 Minutes:
15/12 Calorie Row
3 Ring Muscle-ups
5 Hang Power Snatches @ pick load
You can do this workout as a “measured” effort with low-to-moderate intensity, or up the ante by increasing the intensity within the limits of your technique (both approaches are perfectly acceptable today). How do you increase the intensity? Pick any or all of the following:
-Row faster
-Do the muscle-ups unbroken
-Do the snatches unbroken at a challenging weight (executed with solid technique)
Come at Us, Bruh
Front-loading the week with a pulling focus (and putting a version of burpee box jumps early in the week as well) was a bit self-serving I must admit - NOW YOU HAVE SIX DAYS UNTIL SUNDAY WHEN YOU CAN COMPLETE THE SEPTEMBER OPEN GYM CHALLENGE.
One important note - we have changed the time on the workout to 10 minutes (it was originally 12 minutes). Here’s the revised workout so that everyone has the correct version:
With a Partner Against a 10-Minute Clock For MAX POUNDS LIFTED:
100 Burpee Box Jump Overs*** @ 24/20 in
Max Deadlifts @ pick load
-Partners must use ONE barbell (i.e. the same weight).
-Only one person working at a time, switch whenever you like (reps do not have to be split evenly).
-Your score is the total poundage lifted (reps x weight chosen).
***”Open Standards” (i.e. facing the box is required, jumping up is required)
Sarah and I laid down the gauntlet this past Sunday to fan the flame a little and see if anyone will come in this weekend to take a shot at beating us. I will not disclose our strategy (other than I tried really hard not to slow her down too much) or chosen weight… but the (10-minute) score to beat is 11,800 total pounds.
Come at us, BRUH!
WOD For 09-18-18:
On a Running Clock…
A) At 0:00
For Time:
40-30-20-10
Wall Balls @ 20/14 lbs to 10/9 ft
20-15-10-5
Burpee Box Jumps @ 24/20 in (must face the box)
B) From 16:00 - 28:00
Back Squat:
12 Minutes to Build to a Heavy Triple* For Today (NOT a 3RM)
C) At 31:00
NOT For Time:
800m Run (you pick the pace)
Monday AMRAPs Two Ways
Here’s a video of Rich Froning completing the round of 14 + 22 reps (134 total reps) and the round of 14 + 1 rep (113 total reps), respectively, on Monday’s workout:
I love this CrossFit.com workout which is probably why we’ve seen it every year at Arena Ready since its appearance on the mainsite in 2015. It has a little bit of everything and produces a unique stimulus in a way that only an elegant duo of well-designed couplets can.
Simple (but not easy). Spicy. Fun.
WOD For 09-17-18:
AMRAP 7 Minutes (in the increasing rep scheme of 2/2-4/4-6/6-8/8-10/10-etc):
Deadlifts @ 225/155 lbs
Strict Handstand Push-ups
-REST 5 MINUTES THEN-
AMRAP 7 Minutes (in the increasing rep scheme of 2/2-4/4-6/6-8/8-10/10-etc):
Power Cleans @ 155/105 lbs
Pistols, alternating
(Compare both AMRAPs to 11-20-17, 08-08-16, 10-08-15)
Workout courtesy of CrossFit.com
Sweaty Saturday: Team AMRAP "Fight Club"
Inspired by the CompTrain workout “Fight Club” which is a modern take on the classic benchmark WOD “Fight Gone Bad” we’ve massaged the format and movements a bit, added a buy-in run (because why not?), and AMRAP’d the stimulus into a partner approach.
After touching some heavy-ish weights on Friday it’s time to “embrace the suck” with light & fast movements, and lean on your partner to help keep the pace moving.
Happy weekend, friends!
WOD For 09-15-18:
“AMRAP Team Fight Club”
With a Partner Against a 25-Minute Clock:
BUY-IN: 800m Run TOGETHER
… then, in the remaining time AMRAP of…
30 Thrusters @ 95/65 lbs
30 Power Cleans
30 Box Jumps @ 24/20 in
30 Pull-ups
30 Calorie Row, Ski, or Assault Bike (FM Pairs = 27 Cal, FF Pairs = 24 Cal)
*The faster runner starts on the thrusters immediately and does NOT have to wait for their partner to complete the run.
*One athlete working at a time on the AMRAP, switch whenever you like (tagging not required).
Friday Barbell Therapy: "The Arena Ready EXPRESS Total"
Friday's Barbell Therapy gives a nod to last Friday’s workout when we took on an "express" version of the CrossFit Total.
The “Arena Ready Express Total” puts a spin on the classic CrossFit Total (back squat, strict press, deadlift) by utilizing three movements we see often here at AR - the power clean, the push press, and the front squat.
To explain the “express'“ designation I’ll simply re-paste part of last Friday’s blog post, since the concept is the same:
Why "express" you ask? Because in order to truly work up to 1-Rep Max territory in all three lifts (as the traditional CrossFit Total calls for) most people would require more time to build-up in weight, and more time to rest between sets & movements. Thus the prescription of our "express" workout states "heavy single" for each movement -- meaning the heaviest single rep you can do for today, given the conditions, and given the specific time restriction. This concept is nothing new to you folks since we lift often, and lift fast most of the time. Ain't nobody got time for slow-mo fitness.
If you need some extra TLC to get your body ready to lift in this fashion then try to come in to the gym a little early to extend your own personal warm-up (e.g. row/bike/ski for a bit, roll out thoroughly, mobilize your challenge areas). But either way remember the intended stimulus of this version of a Total -- heavy singles with good technique, not grip-and-rip-to-max-out-bruh-cause-we-be-short-on-time-but-long-on-expectations. Your body will thank you for it over the weekend when the total poundage you lifted across the entire WOD (i.e. the actual cumulative work you accomplished) was still high, but you also felt good enough to train again on Saturday and/or Sunday... or good enough to just enjoy the weekend with some $25 eggs you didn't have to cook yourself.
Happy Friday!
WOD For 09-14-18:
"The Arena Ready EXPRESS Total"
On a Strict Running Clock...
A) 0:00 - 13:00
Power Clean:
13 minutes to establish a heavy single
B) 13:00 - 23:00
Push Press:
10 minutes to establish a heavy single
A) 23:00 - 36:00
Front Squat:
13 minutes to establish a heavy single
Thursday: Not a Barbell In Sight
Thursday starts off with an EMOM piece with largely “For Quality” movements to prime the system, act as recovery/pre-hab for some, and build a little accuracy & skill volume with the double unders.
Then, and I’m not gonna lie to you, it’s 15 minutes of a pure suckfest. The triplet of AMRAP movements are classic in their selection, but nasty in their rep scheme (no, the 30 burpees per round is not a typo). Sometimes you just gotta do this kind of work — start steady, fight to hold on to your pace, and do whatever it takes to keep moving (and moving well) for the entire 15 minutes.
Who’s up for it?
WOD For 09-13-18:
Alternating EMOM For 4 Rounds (12 Minutes):
1) 80 ft Single DB Overhead Waiter Carry @ pick load (40 ft Right / 40 ft Left)
2) 20 Steps of Glute Band “Monster Walk” (By Round: 10 x R/L, R/L, F/B, F/B)
3) 40 Unbroken Double Unders
-then-
AMRAP 15 Minutes:
30 Overhead Walking Lunges w/Plate @ 45/35 lbs
15 Toes-to-Bar
30 Burpees
The Rowing "Sprint Start"
There’s a method to the madness of trying to get the rower’s flywheel moving quickly, and thereby accumulating meters or calories at a faster rate - the “Sprint Start.”
Here’s a quick and simple video explaining the “Sprint Start” - try it out in Wednesday’s workout and see if you can get those cals counting more quickly:
WOD For 09-12-18:
5 Cycles of (2 Minutes Work / 2 Minutes Rest) For MAX CALORIES:
10 Deadlifts @ 245/165 lbs
15 Box Jumps @ 24/20 in
MAX CALORIE Row
Your score is the total number of calories rowed.
Always Remember, Never Forget
WOD For 09-11-18:
2 Hang Power Snatches + 1 Overhead Squat:
10 Minutes to Build to a Top Set
-then-
3 Rounds For Max Reps (0:45 work per station / 0:15 rest between stations):
Hang Power Snatches @ 95/65 lbs
Med Ball Sit-ups @ 20/14 lbs
Shoulder-to-Overhead @ 95/65 lbs
Med Ball Cleans @ 20/14 lbs
(Rest 1:15 Between Rounds)
This workout is 14 total minutes, including rest periods between rounds. Your score is the total number of reps completed across all 3 rounds.
Mash-up Monday: "Cindy Full of Grace"
Twelve days ago many of you felt the wrath (and fun) of the "Cindy" and "DT" mash-up. With that hotness fresh in your fitness minds we'll start this week off with another (related) crowd favorite mash-up -- the workout known as "Cindy Full of Grace."
This WOD adds up to NINE complete rounds of "Cindy" and ONE full "Grace" (30 reps of C&J at 135/95), so the volume and stimulus doesn't seem to be anything too crazy. But as many of you found out twelve days ago the combination of a fairly complete bodyweight triplet (including push, pull, and squat) paired with some explosive barbell movements can result in quite the spicy number.
We'll have some good mobility time and movement prep built-in to class so you can get your body moving and blood flowing -- so let's start the week off right with a proper dose of deft intensity!
WOD For 09-10-18:
"Cindy Full of Grace"
3 Rounds For Time:
3 Rounds of "Cindy"
10 Clean & Jerks @ 135/95 lbs
1 Round of "Cindy" is:
5 Pull-ups
10 Push-ups
15 Air Squats
(Compare to 11-13-17, 10-25-16, 07-27-15)
The "AR September Open Gym Challenge"
We have a heck of a Sweaty Saturday Partner Special on tap for you this weekend, and then Sunday presents itself as the first opportunity to attack the newest "Open Gym Challenge" for September.
Here's the "Arena Ready September Open Gym Challenge" for all you insatiable exercisers (this one has some interesting strategy elements built-in to the workout):
With a Partner Against a 12-Minute Clock For MAX POUNDS LIFTED:
100 Burpee Box Jump Overs @ 24/20 in (facing the box is required)
Max Deadlifts @ pick load
Partners must use ONE barbell (i.e. the same weight).
Only one person working at a time, switch whenever you like (reps do not have to be split evenly).
Your score is the total poundage lifted (reps x weight chosen).
Once again, the rules are simple:
1) Workout must be completed during Open Gym on Sunday.
2) Someone else other than you and your partner vouches for your score LOL (sorta kidding, I trust all of you).
On Sunday, September 30th, yours truly and a strategically chosen partner will attempt to beat the highest score -- and if we can't succeed that team gets bragging rights and an exciting prize pack valued at over 1,000 Philippine Pisos.
Come on now! Surely you can beat a 40-year-old curmudgeon and his partner who will carry him through the WOD!?
WOD For 09-08-18:
With a Partner, Against a 22-Minute Clock:
BUY-IN: 1200m Run TOGETHER
... then, in the remaining time AMRAP of...
100 Wall Balls @ 20/14 lbs to 10/9 ft
50 Power Snatches @ 115/80 lbs
50 Lateral Bar Burpees
One person working at a time during the AMRAP, switch whenever you like (reps do not have to be split evenly). The first athlete back in the gym from the run can start on the Wall Balls immediately.
Can your team get to 2 rounds (or more)?
Friday Barbell Therapy: An "Express" Total
Friday's Barbell Therapy takes a bit of a different turn this week as we go from our usual Olympic-style weightlifting exercises/lifts to a more powerlifting focus with an "express" version of the CrossFit Total.
Why "express" you ask? Because in order to truly work up to 1-Rep Max territory in all three lifts (as the traditional CrossFit Total calls for) most people would require more time to build-up in weight, and more time to rest between sets & movements. Thus the prescription of our "express" version of this workout states "heavy single" for each movement -- meaning the heaviest single rep you can do for today, given the conditions, and given the specific time restriction. This concept is nothing new to you folks since we lift often, and lift fast most of the time. Ain't nobody got time for slow-mo fitness.
If you need some extra TLC to get your body ready to lift in this fashion then try to come in to the gym a little early to extend your own personal warm-up (e.g. row/bike/ski for a bit, roll out thoroughly, mobilize your challenge areas). But either way remember the intended stimulus of this version of the CF Total -- heavy singles with good technique, not grip-and-rip-to-max-out-bruh-cause-we-be-short-on-time-but-long-on-expectations. Your body will thank you for it over the weekend when the total poundage you lifted across the entire WOD (i.e. the actual cumulative work you accomplished) was still high, but you also felt good enough to train again on Saturday and/or Sunday... or good enough to just enjoy the weekend with some $25 eggs you didn't have to cook yourself.
Happy Friday!
WOD For 09-07-18:
"The CrossFit Total EXPRESS"
On a Strict Running Clock...
A) 0:00 - 15:00
Back Squat:
15 minutes to establish a heavy single
B) 15:00 - 23:00
Strict Press:
8 minutes to establish a heavy single
A) 23:00 - 35:00
Deadlift:
12 minutes to establish a heavy single