Friday: The Ascending Complex

Happy Friday, friends!

WOD For 11-02-18:

12 Minutes to Build to a Top “Unbroken” Set:

2 Hang Squat Cleans + 2 Push Presses + 2 Thrusters

-then-

AMRAP 8 Minutes:

2, 4, 6, 8, etc… Hang Squat Cleans @ 115/80 lbs

2, 4, 6, 8, etc… Push Presses

2, 4, 6, 8, etc… Thrusters

2 Ring Muscle-ups

*Reps for the barbell movements increase by 2 each round

*Reps for muscle-ups remain 2 every round

*For example, at 3-2-1 Go!

2 Hang Squat Cleans, 2 Push Presses, 2 Thrusters, 2 Muscle-ups

4 Hang Squat Cleans, 4 Push Presses, 4 Thrusters, 2 Muscle-ups

6 Hang Squat Cleans, 6 Push Presses, 6 Thrusters, 2 Muscle-ups

... etc...

*Breaking the barbell movements into sets is allowed (i.e. there is no "unbroken" requirement like there is in Part 1 above)

Glory Days: Good Luck Coach Kim!

This Saturday Coach Kim will compete against a talented field of masters athletes at the 2018 Glory Days competition. The good folks at CrossFit Anywhere in Folsom will be hosting the event, and Arena Ready alumnus Randy W will also be competing.

There is a group planning on making the trip up to Folsom to watch and cheer for Kim— so if you’re interested in a day of competitive exercise, and watching The Fittest Optometrist in SF CRUSH it on the competition floor, then hit up the private Arena Ready facebook group for carpooling plans.

Good luck Kim (and Randy)!

WOD For 11-01-18:

Every 90 Seconds For 12 Rounds (18 Minutes):

20 Unbroken Double Unders

1 Snatch

…Then, if NO MISSES…

6 Minutes OFF The Interval Timer For Three Singles:

Snatch 1-1-1

*Warm-up to a moderate starting weight prior to the 12 rounds, then either climb every few rounds OR stay at a challenging weight which still allows good technique

*Both power and full/squat snatches are allowed (athlete’s choice!)

Karen DT Interrupted

Longtime Arena Ready members know we love our “DT” variations at this gym — I think we’ve probably created over a dozen WODs the last few years using the DT barbell sequence as a critical component.

Coach Steven and I were chatting during Open Gym recently about a workout we saw Jacob Heppner doing which involved… what else but “DT.” Oh, and “Karen” as well. So we took it, slightly massaged it to fit a good class structure and stimulus, and BOOM here’s your mid-week mash-up of two classic CrossFit WODs.

Blame Coach Steven. Or Jacob Heppner. Or both. Just don’t blame me because originally I planned on stretching for an hour and telling scary stories during Halloween Wednesday classes.

WOD For 10-31-18:

“Karen DT Interrupted”

For Time:

150 Wall Balls @ 20/14 lbs to 10/9 ft

***Begin with 1 Round of "DT" (at 3-2-1 Go!) before starting the Wall Balls:

-12 Deadlifts @ 155/105 lbs

-9 Hang Power Cleans

-6 Push Jerks

***Every time you break on the Wall Balls perform 1 round of "DT"   

***A "break" on the Wall Balls is considered as any of the following:

-Dropping the ball

-Pausing while holding the ball (e.g. standing at the top, squatting at the bottom, shouldering the ball)

-Trapping the ball against the rig or wall to rest

(Workout inspired by Jacob Heppner)

The HR Push-up: You Can't Argue With Science

It’s been scientifically proven that there is a direct correlation between leaving chalk prints on the gym floor and worming/flopping around like a fish on your hand-release push-ups.

Just sayin.

WOD For 10-30-18:

For Time:

27-21-15-9

Russian KB Swings @ 70/53 lbs

Box Jumps @ 24/20 in

Hand-Release Push-ups

-then-

Back Squat:

12 Minutes to Build to a Top Set of FOUR Reps

Monday Sans Barbell

After a barbell bonanza on Saturday we’ll start the week off with some bodyweight and dumbbell combos — the first piece will serve to prep & prime the body, and the second will layer-in some intensity (as little or as much as you like).

Hope everyone had a great weekend!

WOD For 10-29-18:

6 Minutes For QUALITY (Not AMRAP):

20-Second Row, Ski, or Assault Bike (climb in tempo each round)

6 Burpee Broad Jumps

6 DB Turkish Get-ups @ pick load (alternate sides)

20-Second Handstand Hold (sub plank as needed)

-then-

AMRAP 16 Minutes:

16/12 Calorie Row

32 Walking Lunges

16 Single DB Hang Clean-to-Overhead @ 50/35 lbs (switch sides whenever you like)

32 AbMat Sit-ups

16 Chest-to-Bar Pull-ups

Can you start fast and hold on for 4+ rounds?

Sweaty Saturday: Partner Costume WOD

In prior years our Halloween Saturday Costume WOD has been such a big hit that we're bringing it back this year!  I know, I know, it’s late notice — so we’re simply bringing back the option to express yourself artistically while attacking a Sweaty Saturday workout with some Arena Ready friends. Costume or not, come in and get your workout on.

A few years ago Stacey requested that folks wear their favorite throwback or current-era workout gear as costume - any decade or genre was fair game:

Inspired by the gold tights given to me by my father-in-law (yes, you read that correctly), I thought it would be fun to see my fellow AR buddies sport your favorite workout gear - from the "24-hr fitness look" to your favorite decade of style to the latest trend in the Marina. Who's with me?  

This year we're offering that as a suggestion once again so that folks can be in the spirit of the holiday, but also comfortable enough to actually exert themselves while working out.  Zumba?  Bodybuilder?  WWF superstar?  1980s contestant straight out of the Crystal Light National Aerobics Championship?

Yes, that last one is actually a thing:

If you're a tough guy but you still want to rock the 80s attitude, look no further than some of your former NFL heroes who probably wish they never agreed to sign up for this little gem: 

Perhaps Prancercising is more your speed and sartorial style:

And, of course, there's always Country Hip Hop... combining two of Arena Ready's favorite musical genres into one strange entity that just gives you a weird feeling inside: 

Those are just a few suggestions to get your creative juices flowing.  If you already have a costume planned, and it doesn't fit any particular workout genre or era, then no worries - feel free to wear it with pride and rock it on Saturday instead!  Just beware that face paint and/or superfluous accessories may get in the way of what your partner wants you to do in the workout. 

In other words, leave the feather boa at home (or else we'll be cleaning feathers off of the gym floor for 2 days) and maybe save being the shower from "The Karate Kid" for next time:    

That sort of excessive dandy flair just gets you in trouble really:

Alright, now that we've got all that settled I wonder what celebrity sightings we might encounter as a follow-up to Tiger Woods and Lindsay Vonn from a few years ago:

Tiger holds her crutches because Tiger is a gentleman, obviously.

WOD For 10-27-18:

With a Partner Against a 24-Minute Clock:

BUY-IN: 1000m Run TOGETHER

… then, in the remaining time AMRAP of…

25 Thrusters @ 95/65 lbs

25 Sumo Deadlift High Pulls

25 Lateral Bar Burpees

25 Power Snatches

25 Overhead Squats

25 Lateral Bar Burpees

*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 Push & Hinge

… but first we’ll crawl and pull a little.

Happy Friday, friends!

WOD For 10-26-18:

2 Rounds For QUALITY:

400m Run

80 ft Bear Crawl Med Ball Push @ pick load

8 Strict Pull-ups

-then-

For Completion (NOT For Time):

Bench Press:

3-3-3-3-3 (climbing)

Single KB Single Leg Deadlift:

8-8-8-8-8 (each side)

Alternate movements (i.e. one set of bench press then one set of KB deadlifts).

For the deadlift it’s 8 reps per side = 1 set. Prioritize position and a controlled tempo over load.  It's hard.  Do it right or you're missing the point (lest you forever be relegated to "Emo Butt"... you know, good for skinny jeans but bad for lifting anything heavy or being generally physically useful).     

Power Cleans & Power Tens

Because sometimes you think “the Open Gym Challenge for the month is just such a good benchmark that basically everyone should do it…”

Or, another way to look at it is — not enough people have done it thus far, so really, you only have each other to blame for this one.

Hooray for solidarity! Enjoy!

Some reflections on 2K approach and strategy from Shane Farmer

But in all seriousness, every coach on the schedule for Thursday classes is a STRONG rower so you’re going to get some great tips and strategy pointers on how best to approach your 2K — whether you’re brand new to the erg (hello, new members!) or a seasoned veteran. And bonus if you’re a 6am-er you’re going to get one of the best in the game (Coach Hillary) to guide you through tackling this tough little test at the most ungodly of hours.

Start thinking a little about your approach now — your start, your “settle-in” pace, the counting games or active mental exercises (distractions?) you use to block out the discomfort — so you can hit this one with a good, solid effort.

WOD For 10-25-18:

EMOM For 12 Minutes:

Minutes 1-4: 3 Power Cleans

Minutes 5-8: 2 Power Cleans

Minutes 9-12: 1 Power Clean

There is no rest minute between triples, doubles, and singles. Climbing during each four-minute segment is allowed but keep your technique clean (NO MISSES!).

-then-

For Time:

2000m Row

(Compare to the October Open Gym Challenge if you’re one of the few that have already done it, otherwise compare to 01-09-16 and 01-09-14)

AR Parking Etiquette

Now that we’ve settled in our new space a bit we thought it might be helpful to post about parking etiquette for the building’s 5(ish) available/dedicated spaces.

Depending on your usual class time most of you have already found your parking groove at this location — and although many more of you now walk/jog/scoot/skate/bike to the gym on a regular basis, we realize that there are still folks that frequently drive. While a loop or two around the block can usually yield a spot we’ve been recommending folks to try their luck on the Bernal Heights side of Cesar Chavez, since during most times of the day there are almost always spaces to be found within 2-3 blocks of AR.

If you happen to be a member that grabs one of our dedicated “first come, first served” spaces while attending class then we want to clarify a few parking etiquette guidelines that will make things easier for others who are also parking adjacent to the building.

So, here we go:

1) Sorry, We Are Not a Parking Lot

Please only park in one of our spaces if you’re attending class, and only while you’re attending class. Don’t leave your car parked there for several hours while you go run errands or eat lunch in the neighborhood (yes, this has happened several times and I almost ticketed the cars not knowing who they belonged to at the time). Even during times when classes are not being held there are still coaches and employees that need to park for various reasons.

2) Shotwell Parks THREE Across

When parking on the Shotwell side of the building remember that the spaces FIT THREE CARS ACROSS so kindly park accordingly (see photo below). This means that the car on the left needs to be as far left as possible and the car on the right needs to be as far right as possible — the painted lines no longer apply thanks to the adjacent construction (we are looking into fixing that). If one car messes this up then three spaces becomes one, or maybe two at best. And then you’re THAT guy (or gal).

Three cars exhibiting good parking feng shui. You can imagine how frustrating it is for a coach or another member (or even, say, a gym owner with a car full of gym supplies boxes, a baby, and a dog) to drive up to the gym and see one car taking up two of the three available spots.

3) Cesar Chavez Parks TWO Front-to-Back

This set-up is much harder to photograph so I don’t have a picture to share. But the point is that if you’re parking in the driveway of Cesar Chavez then park with the thought in mind that two cars can fit (one behind the other) in the space formed by the curb cutout of our driveway and the small curbed section that ends at the AutoZone parking lot exit. That small curbed section is not really a full spot (even though strangers park there frequently) so if it’s empty when you pull up to the gym then take that space first by pulling as far forward as possible — thus leaving a full space behind you in the driveway for your class buddy or coach.

4) If You’re Parking a Motorcycle or Scooter Don’t Take a Space Meant For Cars

This one seems rather obvious to me as a former motorcycle commuter, but once again I’m proven wrong fairly regularly when I pull up to the gym and see a scooter smack in the middle of the driveway. Where do I park my hog or Vespa you ask? Here’s a good spot — we’ve even had up to 3 motorcycles parked here during one class:

That sign you see on the other side of this thoughtful member’s motorcycle is the one that says “Sidewalk Closed” so there’s no need to worry about blocking access as long as the Cesar Chavez sidewalk is clear.

If you happen to notice unauthorized vehicles parked in one of our spaces please don’t hesitate to let your coach, me, Sarah, or Dani know. We’re happy to address it with the appropriate action as needed. We’ll also be posting signs that discourage such behavior by non-members so that should help as well (we’ve waited until now to get a feel for the area first, and to work with the adjacent construction crew to communicate a mutual understanding of comings and goings).

Thanks for your attention and please let us know if you have any questions.

WOD For 10-24-18:

Every 2 Minutes For 7 Rounds:

4 Back Squats

*Start at a working weight — climbing is allowed.

*If possible add to your top set from last week 10-17-18.

-then-

AMRAP 9 Minutes:

44 Double Unders

22 Pistols (alternate)

11 Deficit Handstand Push-ups @ 4/2 in

Snatches: Yup, More Complexes

Week five (for those keeping track at home) of our current wave of snatch technique complexes and once again we see the snatch pull make its way into our barbell work.

Last week we covered a bit about the “snatch pull” exercise and its value in teaching a complete extension and leg drive on the snatch (or power snatch), and even talked a bit about the importance of keeping said extension and leg drive (and thus bar path) as balanced and straight “up & down” as possible. If you didn’t read that post last week I suggest giving it a quick once over as it may help you wrap your head around some of the mysterious language sometimes used in Olympic-style weightlifting, particularly when describing the pull of the snatch.

If you’re a more visual learner here are a couple of good videos of world-record holder Kuo Hsing-Chun first doing snatch pulls as an accessory/technique exercise… AND THEN snatching 3 attempts ending at 105 kilos (yes, she is snatching 231 pounds at just under 128 pounds bodyweight!).

She starts with snatch “high” pulls (basically continuing to pull the bar higher once the leg drive is finished) on the lighter weights and adds a few high hang pulls to finish some of the sets, but what’s most important is that you get a clear picture of what we mean by “set your back > push with the legs > keep it close > extend tall > and finish balanced.”

Now, does she snatch like that? Well no, not exactly. She does start her actual snatch lift in much the same way - set back, push with the legs, keep the bar close, extend fully - but once final extension is reached she actively pulls herself under the bar to receive overhead and complete the full snatch. The final destination is different but the first few steps on the runway are basically the same. And that’s what we’re doing when we use “snatch pulls” as a technique exercise in complexes like Tuesday’s first piece below — we are drilling a good first few steps on your runway to lifting heavier weights.

It’s a lot to digest, especially if you are newer to the lifts, so don’t fret. Even the best weightlifters often feel like they’re not sure what they’re doing on the snatch — which is why I sometimes liken it to the “golf swing of strength sports (or of CrossFit).” There’s a rhythm to it, a cadence, a system of balance, and measured amount of aggression and timing… and, of course, it also pays to be strong, fast, and flexible.

The cool thing at Arena Ready is that you have some of the best snatchers (and cleaners, and jerkers… are those words?) around to help coach you and train with you. It’s not often that such experienced & seasoned competitive weightlifters (and CrossFitters) are also such approachable and patient coaches as well. So ask them your questions! Tell them what you “feel” on the lifts and what you're trying to do — they’ll give you some good feedback, and the best of them will keep it fairly simple so that you can make actionable changes and see improvements.

And if you ever want to talk about the lifts in greater detail than we’re able to in class then come into Open Gym on Sundays and let’s geek out on weightlifting! You’ll often see others in the gym snatching and clean & jerking also… it’s fun and contagious.

WOD For 10-23-18:

Snatch Pull + Power Snatch + 2 Hang Power Snatches:

10 Minutes to Build to a Top Set (not a max)

-then-

Against a 5-Minute Clock For MAX POUNDS LIFTED:

40/32 Calorie Row

30 Wall Balls @ 20/14 lbs to 10/9 ft

Max Reps Hang Power Snatches @ pick load

… Rest 3 Minutes, Then…

REPEAT!!!

*Score = total poundage lifted (e.g. 17 reps x 75 lbs = 1,275 total lbs)

*NO, you may not change the weight after the first attempt... so choose wisely!!!

Why Was Six Afraid of Seven?

Because…

(Dad jokes, holla!)

WOD For 10-22-18:

7 Rounds, Start Every 3 Minutes:

7 Deadlifts @ pick load (same weight across)

8 Burpee Box Jumps @ 24/20 in

9 Chest-to-Bar Pull-ups

Build to a working weight prior to starting the workout. Feel good and look good? Go a little heavier. Not so much? Go a little lighter.

Need to up the intensity? Sprint the burpee box jumps and do the chest-to-bar pull-ups unbroken.

Partner Kalsu Anyone?

Happy weekend, folks!

WOD For 10-20-18:

With a Partner on a Running Clock…

A) From 0:00 - 7:00

Thruster Triple:

7 Minutes For Both Partners to Establish a Top Set of 3 (Not a 3RM)

B) From 10:00 - 26:00

For Time:

100 Thrusters @ 135/95 lbs

*Both partners MUST complete 5 burpees every minute on the minute

*Partners alternate minutes on the barbell (you go for one minute, then I go for one minute) until 100 thrusters are complete

C) From 29:00 - 35:00

Weighted Plank Hold:

3 x 0:45 Seconds (rest 1:15 Between Efforts)

*Are you able to add to your top set from 09-29-18?