Elizabeth

The classic benchmark workout “Elizabeth” can be performed in a couple different ways depending on your gym’s or coach’s preference. At Arena Ready “Elizabeth” has and always will be done with FULL (AKA “SQUAT”) cleans — even though the WOD is traditionally written as “cleans” (i.e. you can clean it anyhow… power, split, muscle, squat).

We’ve done so many variations of ‘Elizabeth” over the years, including powers, running, rowing, burpees, and many other movements added to the mix. But on Friday we’ll re-test the most classic and true variation of the WOD there is… a simple 21-15-9 couplet with full cleans (and ring dips too… woohoo).

Happy Friday, friends!

WOD For 11-09-18:

Every 90 Seconds For 8 Rounds:

1 Power Clean + 1 Front Squat + 1 Squat Clean

Climbing as your technique allows

-then-

“Elizabeth”

For Time:

21-15-9

Squat Cleans @ 135/95 lbs

Ring Dips

(Compare to 11-28-16, 07-02-15, 04-24-14)

I Can't Feel My Legs When I'm With You

But I love it. But I love it.

Inspired by this year’s 2018 Wodapalooza Team Qualifier Workout 9 and adapted for a better class structure and to maintain sustainable use of your legs in the days following (because you know, you’re an adult with a job and things to do… and not being able to walk properly because of “this killer workout brah” is sort of counterproductive) we give you this little gem.

Don’t underestimate these DB Box Step-Overs (you’ve been warned LOL).

Enjoy!

WOD For 11-08-18:

FOUR Cycles of 3:00 Work / 3:00 Rest For Max Calories:

60 Double Unders

16 Dumbbell Box Step-Overs @ 35/20 lbs (per hand) & 24/20 in

Max Calorie Row

Score = total calories rowed across all 4 cycles.

Mid-Week Partner Party

Because snatch complexes and AMRAPs are always better with friends.

WOD For 11-07-18:

With a Partner On a Running Clock…

A) 0:00 - 10:00

Using the Same Barbell, Both Partners Establish a Top Set of:

2 Power Snatches + 1 Squat Snatch

Touch-and-go is not required.

B) 13:00 - 28:00

AMRAP 15 Minutes:

7 Chest-to-Bar Pull-ups

7 Power Snatches @ 115/80 lbs

7 Lateral Bar Burpees

“You go then I go” format — complete one FULL round then switch.

The Tuesday Flip-Flop

Last Tuesday we flip-flopped the conventional “strength then met-con” sequence by placing our Back Squat 4s after a triplet of hinging, jumping, and upper body pushing. This Tuesday we put a spin on that spin by keeping the flip-flopped sequence, using a triplet format once again (but this time with light squatting at volume), and then Front Squatting 3s to follow.

It will be interesting for those of you who did last Tuesday’s programming to see how the tweaks in movement pattern combination and the front loading of the squats will affect your overall speed, intensity, and (relative) strength levels.

Enjoy!

WOD For 11-06-18:

3 Rounds For Time:

22 Medicine Ball Sit-ups @ 20/14 lbs

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

22 Box Jumps @ 24/20 in

-then-

Front Squat (from the rack):

12 Minutes to Build to a Heavy Triple

If You Could Turn Back Time

In case you were living under a rock on Sunday, Cher is here to remind you not to arrive at the gym at 5:00am on Monday morning thinking it’s strange that no one has showed up for the 6:00am class yet.

Yes, it’s happened before…

WOD For 11-05-18:

4 Rounds For Max Reps (0:45 Sec Work Per Movement / 0:15 Sec Rest Between Movements):

Handstand Push-ups

Single Dumbbell Walking Lunges* @ 50/35 lbs

KB Swings @ 70/53 lbs

Row, Ski, or Assault Bike For Calories

(Rest 1:15 Between Rounds)

*Support the dumbbell in any fashion with at least one hand wrapped on the handle (e.g. at your side, racked on the shoulder, overhead) EXCEPT for resting on top of your head.

Partner Sweaty Saturday: Descending Posterior Pulling

On Friday we saw ascending reps on our barbell complex, and on Saturday it’s descending reps on the deads.

Grab a buddy, hit the row fast (not “all out” unless you’re a pulling machine… but even then, c’mon now), get through the deadlifts mindfully and with good solid technique, then go like hell on the burpee box jumps.

Lather, rinse, repeat.

(Then maybe take a nap in the afternoon)

WOD For 11-03-18:

With a Partner…

FIVE Cycles of 4:00 Work / 2:00 Rest For MAX REPS (28 Total Minutes):

600m Row (FM Pairs = 550m, FF Pairs = 500m)

21-20-19-18-17 Deadlifts @ 225/155 lbs

MAX REPS Burpee Box Jumps @ 24/20 in

*Deadlift reps start at 21 and then decrease by 1 each cycle

*Only one partner working at a time, switch whenever you like (tagging not required)

*Score = total Burpee Box Jumps across all 5 cycles (facing the box is not required)

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).