Workout of the Day
Push-Push to Pull-Pull
The last two days saw variations of pushing/pressing (both lower body and upper body) so we see Wednesday’s program shift to a pulling focus with power snatches and chest-to-bar pull-ups. And how about some double unders and a repeating interval sprint format to add skill and intensity following that aerobic piece on Tuesday?
Enjoy.
WOD For 12-19-18:
Power Snatch:
4-4-3-3-2-2
-then-
FIVE Cycles of 1:30 Work / 1:30 Rest For MAX REPS:
10 Chest-to-Bar Pull-ups
50 Double Unders
MAX REPS Power Snatches @ 95/65 lbs
Holiday Party Snaps
Thanks to Vivs for sending us a few snaps of the Holiday Party! By my count we had 100+ people come through at some point during the evening and true to form the food & drink were pretty top notch as far as potluck-style shindigs inside of a gym can go.
The “Get To Know You AR Swolemates Bingo” and “AR Trivia” games were hilarious and we are already getting lots of requests to bring them back next year — so props to Coaches Hillary, LGB, Megan, Molly, Liz, and others for doing such an awesome job putting that together. WHAT. COLOR. TANK. TOP. IS. BRET. WEARING??!!
We hope you had a fun time and were able to mix it up with your AR friends old and new. Here’s to a wonderful rest of the Holiday Season — may the close of 2018 be happy, healthy, and full of fitness as we all look to make 2019 the greatest year yet!
After a heavy day under the barbell on Monday here’s a “light & polite” aerobic piece for Tuesday’s program that should keep you moving at a constant rate for 20 straight minutes.
WOD For 12-18-18:
AMRAP 20 Minutes:
20/16 Calorie Row, Ski, or Assault Bike
20 Single Dumbbell Overhead Walking Lunges @ 35/20 lbs (switch arms after 10 reps)
20 AbMat Sit-ups
10 Burpee Box Jumps @ 24/20 in
1-3-1-5-1-7
Did anyone get pics of the Holiday Party??!! We are terrible hosts and somehow managed not to snap any of our own photos. There are plenty of after-party pics on the socials for those who closed down the activities at AR and then headed out afterwards… but seriously, any good shots from the evening inside of AR?
Hope you all had a great weekend. Here’s some time under the bar to start the week off right…
WOD For 12-17-18:
Strict Press:
5-5-3-3-1-1-1
Use the seven working sets to build to a heavy single for today.
-then-
Back Squat:
1-3-1-5-1-7
The goal is three heavy singles, each followed by a “down set” of multiple (and ascending) repetitions. The athlete should build to their first single with 3-4 warm-up sets, and then once the first single is taken there should be no “in-between” or “test” sets during the SIX total work sets.
Since this type of session requires the athlete to “go by feel” some will inevitably ask for advice on loading - here is a rough idea of what a typical progression might look like for someone who squats approximately 250 lbs as a 1RM (keeping in mind that athletes will vary!):
Empty Bar + Three to Four Warm-up Sets, then…
1 @ 225 lbs
3 @ 205 lbs
1 @ 235 lbs
5 @ 200 lbs
1 @ 240 lbs
7 @ 195 lbs
Keep your rest strict at approx 1:30 - 2:00 between sets. There is no “rule” about the singles going up or down in weight, and the same goes for the sets of 3, 5, and 7 (they can go slightly up, go slightly down, or stay the same) - it all depends on the individual athlete and how they feel today. Take what’s there today, come back tomorrow.
AR Holiday Party: See You on Saturday Evening!
I’m re-posting the final detailed reminder about the Holiday Party from earlier this week below — I gotta say I’m pretty excited about what some of the coaches (led by Coach Hillary, with an assist from Matty Mc) have put together for a few Holiday Games… so curious to see what they’ll have us do!
Get your partner WOD on in the morning then we’ll see you for the party in the evening starting at 5pm!
Holiday Party: Saturday, Dec 15th
Another friendly reminder that the 7th Annual Arena Ready Holiday Party is this Saturday, Dec 15th! We plan on getting started around 5:00pm, hopefully allowing those who have other parties or obligations later that evening to attend. We'll probably wind things down around 9:00pm. Due to the popularity of the party over the years we expect that the space may get fairly full at times so please leave the furry friends at home.
Potluck: Paleo or Not!
Back by popular demand we will continue the tradition of making the party a potluck-style shindig, so feel free to bring a dish/treat/drinks to share if you like. Healthy options are of course appreciated but by no means required, and for small fee I’m available for text message reservations of perennial favorites that go fast (e.g. Mini Rex Spam Musubi, K&K Asian Chicken Salad, Ribs De Paris, anything Chef Bob makes, DLee Dungeness Glass Noodles, etc, etc, etc… there are far too many to list).
Bring The Fam!
Our holiday parties, like many of our events, are generally family friendly - so bring your loved ones (including little ones) if so desired. I hear that the coaching team has some hilarious trivia format planned (rumor has it that Coach Hillary has even created an Excel sheet with pivot tables and algorithms to organize said trivia).
WOD For 12-15-18:
With a Partner, 3 Rounds For Time:
50 KB Swings @ 70/53 lbs
40 Box Jumps @ 24/20 in
30 Burpee Chest-to-Bar Pull-ups
20 Single Dumbbell “Forward Lungesters” @ 50/35 lbs (must alternate sides w/DB)
*Only one partner working at a time, switch whenever you like
*ONE rep of "Single DB Fwd Lungester" is:
-Hang Clean
-Lunge RIGHT then LEFT (step forward)
-Thruster
Marky Mark Friday
REMINDER: Holiday Party This Saturday From 5-9pm (click for details)!
Many of you probably remember this little piece we originally programmed back in the Fall of 2015. Some of you may even remember the feeling of being tricked by it (I’ll simply leave it at that). Regardless, it’s Friday and we’re benching — so leave the sleeves at home, and get ready for Marky Mark & The Funky Bunch on loop as the soundtrack to your BRO-AND-ROW sesh (someone please punch me for actually writing “sesh”).
Peep that weird bench press at 1:56 in the music video. BTW I never realized how scandalous this video actually was until I re-watched it just now as a new dad. My goodness… cover your eyes, kids.
WOD For 12-14-18:
5 Rounds For Load and Row Sprint Times:
5 Bench Press
8 Evil Wheels OR 16 Hollow Rocks
250m Row Sprint
*Rest as needed between rounds.
*Record bench press loading for each set and time for every row interval. Goal is to maintain +/-2 second pace for every 250m row.
(Compare to 08-31-17, 01-20-17, 05-19-16, 11-19-15)
Karabel
REMINDER: Holiday Party This Saturday From 5-9pm (click for details)!
Depending on the type of athlete you are this could either be considered as “ruining Karen” or “ruining Isabel” — but I prefer to view it as the colliding of two worlds to form a superworld of fitness and fun. Because if we can’t all complain about delayed onset quad soreness and shoulder fatigue together at the Holiday Party in two days then did we even work out?
You Loved One Who Doesn’t Do CrossFit (at the Holiday Party): “Everyone is complaining about some woman named Karabel.”
You: “Damn right. That’s called community.”
WOD For 12-13-18:
Power Snatch TRIPLE:
8 Minutes to Quickly Build to Something Heavier Than To Be Used in “Karabel” (NOT a 3RM)
-then-
“Karabel”
6 Rounds For Time:
5 Power Snatches @ 135/95 lbs
25 Wall Balls @ 20/14 lbs to 10/9 ft
(Compare to 04-09-16, 08-08-15)
AR Holiday Party: This Saturday, Dec 15th
Holiday Party: Saturday, Dec 15th
Another friendly reminder that the 7th Annual Arena Ready Holiday Party is this Saturday, Dec 15th! We plan on getting started around 5:00pm, hopefully allowing those who have other parties or obligations later that evening to attend. We'll probably wind things down around 9:00pm. Due to the popularity of the party over the years we expect that the space may get fairly full at times so please leave the furry friends at home.
Potluck: Paleo or Not!
Back by popular demand we will continue the tradition of making the party a potluck-style shindig, so feel free to bring a dish/treat/drinks to share if you like. Healthy options are of course appreciated but by no means required, and for small fee I’m available for text message reservations of perennial favorites that go fast (e.g. Mini Rex Spam Musubi, K&K Asian Chicken Salad, Ribs De Paris, anything Chef Bob makes, DLee Dungeness Glass Noodles, etc, etc, etc… there are far too many to list).
Bring The Fam!
Our holiday parties, like many of our events, are generally family friendly - so bring your loved ones (including little ones) if so desired. I hear that the coaching team has some hilarious trivia format planned (rumor has it that Coach Hillary has even created an Excel sheet with pivot tables and algorithms to organize said trivia).
Due to several close calls over the years, which nearly gave my wife a heart attack on a couple of occasions, we’re likely retiring the infamous “Bottle Game” from AR Holiday Party service. To pay our respects here’s a tribute to many years of near misses, broken belts, ripped pants, belly flops, and out-of-context inappropriate snapshots… RIP BOTTLE GAME.
SOUND ON to hear the crowd since most of them are behind the camera (smart, LOL)
PS - how many of you thought the Tuesday workout looked so easy on paper and then were surprised at how rough it got (assuming you scaled appropriately)? I saw exactly zero on-site completions of the 9 hang squat cleans for all 4 rounds at Rx, and only one from a remote athlete who “barely” made it by hanging on for dear life. If you made it all the way through I wanna hear about it! Put it in BTWB!
#SimpleNotEasy
Now how ‘bout an all-out sprint for the skilled among us at double unders? Well, let’s pull some triples first… because, you know, we’re in a triples kind of groove these days (for those keeping track at home).
WOD For 12-12-18:
Deadlift:
3-3-3-3-3
-then-
5 Rounds For Time:
11 Sumo Deadlift High Pulls @ 95/65 lbs
55 Double Unders
Can the competitors go completely unbroken for all five rounds? If so there’s a chance we might see a sub-5 minute time…
"Rockett" Science
WOD For 12-11-18:
Hang Squat Clean Triple:
8 Minutes to Quickly Build to a Top Set (Heavier Than to Be Used Below)
-then-
Alternating EMOM For 4 Rounds:
1) 21/17 Calorie Row
2) 15 Toes-to-Bar
3) 9 Hang Squat Cleans @ 165/115 lbs
4) Rest
*This workout is scored much like a "Tabata" WOD
*For Rx start at 21/17, 15, and 9 reps and attempt to hold that rep count (or as high/close to it as possible) for the four rounds.
*Your score is the lowest rep round for each of the three movements.
Monday 10-to-1
You know the drill with 10-to-1 workouts — we’re talking 55 total reps for each movement, and once you’re done with the round of 8 you’re basically halfway finished. If you can do HSPU with good, safe movement but the reps might take you a while then Monday’s time cap will allow you to chip away at those HSPUs for a decent amount of time as long as the coach sees solid technique. If you’re a HSPU ninja then make all 55 reps STRICT to add another layer of difficulty to this triplet.
Hope you all had a great weekend!
WOD For 12-10-18:
Strict Press:
3-3-3-3-3
Climbing to a top set
-then-
For Time:
10-9-8-7-6-5-4-3-2-1
Handstand Push-ups
Kettlebell Swings @ 70/53 lbs
Box Jumps @ 24/20 in
Sweaty Saturday Partner WOD Needs a Name
Could this be a new partner tradition to replace the once heralded “Zach’s Eight Crazy Nights” solo workout? And if so, what should it be called?
WOD For 12-08-18:
With a Partner, 3 Rounds For MAX REPS:
(1:15 Per Movement / 0:15 Transition Time Between Movements)
Thrusters @ 95/65 lbs
Partner Med Ball Sit-ups @ 20/14 lbs
Hang Power Cleans @ 95/65 lbs
Lateral Bar Burpees
Row, Ski, or Assault Bike For Calories
(Rest 1:15 Between Rounds)
*Only one person working at a time, switch whenever you like
*Score is the team’s total reps across all 3 rounds
Friday Light & Polite
Just because it’s lighter and more polite-er don’t think it won’t be spicy if you push the pace (with good technique of course). Because your posterior chain will remind you that sometimes light can be deadly. You know, in a good for you sort of way.
Happy Friday!
WOD For 12-07-18:
ON A RUNNING CLOCK…
A) At 0:00
For Time:
600m Run
50 Walking Lunges
400m Row
30 Deadlifts @ 185/125 lbs
B) At 15:00
REPEAT!!!
The Real 6am MVP
This is what next-level mindfulness looks like.
Any guesses as to who it is???
The astute among you have sensed a reduction in overall volume this week and you would be correct. The trend continues on Thursday but (as to be expected) we still provide opportunities for heavier loads overhead and skilled intensity should your current state allow for either or both.
And yes, I just referred to a week that includes yesterday’s wall balls as a “reduction in overall volume.”
WOD For 12-06-18:
Push Press:
3-3-3-3-3
Climbing. Add to last week 11-26-18 if possible.
-then-
6 Rounds For Time:
16 Single Dumbbell Push Presses @ 50/35 lbs (switch sides after 8 reps)
8 Box Jumps @ 30/24 ln
4 Bar Muscle-ups