Workout of the Day
The "Athlete's Choice" Alternating EMOM
If you’ve been at Arena Ready for a while you’re familiar with the WOD format of Tuesday’s workout. Occasionally we do these medium-longer EMOMs with the intention of a higher intensity output (think of the ones where you thought to yourself “OMG Rob I HATE YOU RIGHT NOW”) — generally those days have a very specific set number of reps and loading, and sometimes we make it even spicier by seeing if you can “hold a number throughout the entire WOD” (like a type of expanded Tabata torture method HAHA).
In other instances we allow for a range of experiences in our athletes by giving the choice of loading, and in many ways intensity, to the person doing the workout. Another way of thinking of this is “Choose Your Own Adventure” — lighter loading and a more intentional focus on movement quality for those who seek movement in the vein of a recovery day or lighter intensity stimulus, and heavier loading for those who feel primed to take on more intensity and/or work. The WOD can feel very different to different people, and that’s exactly our intention on these days.
So, check-in with yourself and take a quick inventory of how your body is feeling this week — have you trained consistently over the holidays, how has your sleep/nutrition/recovery been, what’s the climate like at work and/or home, did you travel recently, etc — and make a smart decision on how to approach this WOD in your first “full week back” (for some) so that you get the most benefit. Remember that the goal is to be able to come back tomorrow and/or for the balance of this week and continue to train productively and intelligently. Opportunities abound for intensity, speed, and other outputs in the days to follow — so when given a clear choice of how to guide your ship make sure to point it in the direction that best suits your current training/recovery/life situation.
On the other hand, if you look at this workout and think “that’s it?” or think that the Monday program was “too easy” then I have a message for you — you don’t need harder workouts, you need to go harder. Trust me, I see all the scores (from in the gym, from remote athletes, from coaches and competitors testing the WODs for me) and NONE of the people posting the fastest times and highest scores report that the workouts are “easy.”
Know thyself, train smart, train hard, be an athlete.
WOD FOR 01-08-19:
Alternating EMOM For 7 Rounds (21 Minutes):
Minute 1) 5 Back Squats @ pick load
Minute 2) 5 Explosive Box Jumps @ 30/24 in THEN 10 Russian KB Swings @ pick load
Minute 3) 0:45 Second Plank Hold
Monday 3-2-1 and 21-15-9
How bout dat Sweaty Saturday Partner Slog, eh?
Well here’s what could be considered (in many ways) as the opposite of that slog. We’ll start the week with a 3/2/1 barbell complex and then tackle a 21-15-9 sprint couplet that will make even the fastest of us wish the barbell were heavier so we had an excuse to slow down. This flavor of light loading and short time domain reminds me a little of the feeling of running an “all out” 800 meters on the track. Good times.
Enjoy!
WOD For 01-07-18:
3 Power Cleans + 2 Push Presses + 1 Push Jerk:
15 Minutes to Build to a Top Set
*Touch-and-go is not required for the power cleans but is encouraged for as long as possible with good technique.
-then-
For Time:
21-15-9
Power Cleans @ 95/65 lbs
Push Presses @ 95/65 lbs
*No rack, use the same barbell (yes, someone will inevitably ask).
*Push jerks are not allowed (AKA no re-bending of the legs with the barbell overhead). Here’s a hint… if it feels easy (even if you’re a competitor) you’re probably push jerking.
*Can you hold on to the bar longer than you want to (with good technique of course) and push the pace?
(Workout courtesy of CrossFit Linchpin)
2019 HEALTHY HABITS CHALLENGE: A Reminder
Since it’s the first weekend of the new year some of us are just now returning from travel and getting ready to attack the first full week of 2019. Just in case you missed it here’s Sarah’s post from earlier this week regarding the 2019 Healthy Habits Challenge — it’s not too late to start so I encourage you to participate just as I’ll be doing… I’m going to kick your ass at sticker collection, just sayin’.
Around the country at least, if not around the world, the end of the year always seems to bring an opportunity to reflect, while the start of a new year often feels like an opportunity for new beginnings. Here at AR we’re really no different. I (Sarah) love the insights that come from introspection, and with the number of times I’ve started a new year as an adult beginning to add up, I’ve realized that some years create more opportunity for growth than others.
As such, we’ll be repeating our Healthy Habits challenge in 2019. Thanks to Dani, the awesome posters are back, so we’ll be able to size up the competition head-to-head for each challenge (described below). The stickers are ready for sticking (and for the occasional unsticking for those who end up doing the “walk of shame” - prematurely giving yourself a sticker for the same day, then sheepishly removing that same sticker the next day after dinner got the best of you).
As always, your “score” will be your self-reported sticker on the scorecards on the gym walls. When you enter a challenge, you determine your criteria (i.e. what you would consider success at the end of the month: whether you're completely avoiding caffeine/booze/sugar, or whether you'll allow x servings per week, or whether you'll get a sticker any time you slept more than x hours). It's not for us to draw that line. Pick something that you think would be a healthier (and realistic/sustainable) level for you, and give yourself a sticker every time you reach that goal.
We’ve learned in past years that it’s a very sad poster that has no stickers by the end of the month, so please be thoughtful about which challenge(s) you join, if any. We’re hoping this will be a jumping off point for a healthier you - a version of yourself that actually does the things you believe you should be doing. If you have no interest in drinking less caffeine, don’t kid yourself. But if you really would benefit from eating less sugar, this is an opportunity to harness the power of our community, and of little shiny stickers, to make a change that will benefit you this month, and maybe even for years to come.
We’re considering introducing prizes this year. The criteria and awards are TBD, but if you’re motivated by things like free t-shirts or perfect bars, this could be your year!
For those new to AR, the categories are listed below. For those who’ve been here in prior years, please read them with fresh eyes. Think about whether there are any categories in which you’d benefit from “leveling up”. To enter, grab a Sharpie, write your name (neatly) on the correct poster(s) and get ready for a month not that different from an elegant couplet. Looks pretty simple on the board, but the aggregate effect can actually change your life.
More Sleep: this category is intended especially for those of you who find it difficult to get more than six hours of sleep per night, and potentially for those who sleep less than eight hours. Time and again, research shows the detrimental effects of insufficient zzzz's in terms of its effect on stress levels, metabolism, and general performance.
Less/No Booze: this category is intended especially for those of you who are interested in competing in the Open and/or those of you who have body composition goals. Alcohol (especially in excess) is detrimental to sport performance, recovery and body composition, so really has no place in an athlete's routine.
Less/No Sugar: Increasingly, the addictive and harmful nature of added sugar is hitting headlines. We're not talking about naturally occurring sugar in fruit and other foods, here we mean sweeteners (including calorie-free sweeteners). For those of you seeking to improve body composition, and to get control of your cravings, cutting sugar out entirely for the month of January will be a challenge, but worth it.
Less Caffeine: For some responders, caffeine at any dose is detrimental to health, and if you're in that category you're probably not inclined to consume much caffeine anyway. For the rest of us, caffeine in reasonable doses as an enhancement to an already healthy lifestyle is probably not an issue, but if we start to exceed roughly two (reasonably sized) cups per day, or start drinking it late in the evening, it can begin to have detrimental effects. If you've gotten in the habit of replacing sleep or water with coffee, this may be the challenge for you.
More Water: While the recommendation to drink 8 cups per day may not be as scientifically backed as I once thought, the guidance to drink enough to keep your pee relatively clear is pretty widely acknowledged. Being chronically dehydrated is a known performance inhibitor - even being mildly dehydrated can have a material effect on performance. That said, there is no advantage to excessive water consumption, and drinking too much water can also be harmful. With this in mind, if your pee tends towards strong yellow, perhaps getting to mellow yellow would be a good objective.
Nutrition Overhaul: If you've been wanting to try a Paleo, Whole 30, macro counting, or other nutrition challenge, this could be the month to do it alongside other Arena Ready friends. I am very opposed to crash diets, intended to dramatically alter body composition through unsustainable means. As an alternative, I'm very strongly in favor of learning how your body responds to various foods as fuel and sources of micronutrients (or toxins), and trying to gradually change your habits (and body composition) through pursuit of healthier habits.
If you’re interested in my 12 Week "How to Paleo your Macros" program for AR members, or if you're interested in this challenge, but don't already have another idea in mind, please feel free to contact me, and I'll get you set up!
WOD For 01-05-19:
With a Partner For Time:
100 Calorie Row (FM Pairs = 90 Cal / FF Pairs = 80 Cal)
50 Power Snatches @ 135/95 lbs
150 Wall Balls @ 20/14 lbs to 10/9 ft
50 Power Snatches @ 135/95 lbs
100 Calorie Row (FM Pairs = 90 Cal / FF Pairs = 80 Cal)
One person working at a time, switch whenever you like.
Fridays Are For Quality (And Deft Dose of Intensity)
That Thursday piece was a slog and your legs may be feeling it a bit, so we end the work week with some “For Quality” recovery, stability, pre-hab work and then a shorter AMRAP of (more) unilateral movement combined with skill work for good measure.
Happy Friday, fiends!
WOD For 01-04-19:
For Quality (Not For Time):
400m Run
2 Minutes of Alternating Dumbbell or Kettlebell Turkish Get-ups @ pick load
1 Minute of Med Ball Russian Twists @ pick load
2 Minutes of Alternating Dumbbell or Kettlebell Turkish Get-ups @ pick load
1 Minute of Med Ball Russian Twists @ pick load
400m Run
-then-
AMRAP 8 Minutes:
40 Double Unders
12 Single Dumbbell Hang Clean-to-Overhead @ 50/35 lbs (switch sides after 6 reps)
8 Ring Dips
Push-Push-Push-Push-Pull-Pull-Pull
The somewhat mean Wednesday WOD as a follow-up to Monday’s “The Chief” is what we call “movement interference” — AKA intentional redundancy with a bit of a twist. Remember that in CrossFit the idea of “constant variance” should not be confused with “random”… but that said it’s also important not to make every back-to-back programmed set of days or weeks be exactly complimentary to the point of predictability.
But I couldn’t do it to you three days in a row LOL so here’s the pulling yin to our pushing yang (as many of you might have expected in some form or another).
It is 7 cycles so keep that mind when approaching your pacing (or lack thereof). If you need to back-off the loading a bit to feel like you’re holding your positions well then be the smarty-pants you are and please do so. But the burpees and row are your chance to go HAM should you so choose.
WOD For 01-03-19:
7 Cycles of 2:00 Work / 2:00 Rest For MAX CALORIES Rowed:
7 Deadlifts @ 255/175 lbs
8 Chest-to-Bar Pull-ups
9 Lateral Bar Burpees
MAX CALORIE Row
Your score is the total number of calories rowed.
2019 Healthy Habits Challenge
Around the country at least, if not around the world, the end of the year always seems to bring an opportunity to reflect, while the start of a new year often feels like an opportunity for new beginnings. Here at AR we’re really no different. I (Sarah) love the insights that come from introspection, and with the number of times I’ve started a new year as an adult beginning to add up, I’ve realized that some years create more opportunity for growth than others.
As such, we’ll be repeating our Healthy Habits challenge in 2019. Thanks to Dani, the awesome posters are back, so we’ll be able to size up the competition head-to-head for each challenge (described below). The stickers are ready for sticking (and for the occasional unsticking for those who end up doing the “walk of shame” - prematurely giving yourself a sticker for the same day, then sheepishly removing that same sticker the next day after dinner got the best of you).
As always, your “score” will be your self-reported sticker on the scorecards on the gym walls. When you enter a challenge, you determine your criteria (i.e. what you would consider success at the end of the month: whether you're completely avoiding caffeine/booze/sugar, or whether you'll allow x servings per week, or whether you'll get a sticker any time you slept more than x hours). It's not for us to draw that line. Pick something that you think would be a healthier (and realistic/sustainable) level for you, and give yourself a sticker every time you reach that goal.
We’ve learned in past years that it’s a very sad poster that has no stickers by the end of the month, so please be thoughtful about which challenge(s) you join, if any. We’re hoping this will be a jumping off point for a healthier you - a version of yourself that actually does the things you believe you should be doing. If you have no interest in drinking less caffeine, don’t kid yourself. But if you really would benefit from eating less sugar, this is an opportunity to harness the power of our community, and of little shiny stickers, to make a change that will benefit you this month, and maybe even for years to come.
We’re considering introducing prizes this year. The criteria and awards are TBD, but if you’re motivated by things like free t-shirts or perfect bars, this could be your year!
For those new to AR, the categories are listed below. For those who’ve been here in prior years, please read them with fresh eyes. Think about whether there are any categories in which you’d benefit from “leveling up”. To enter, grab a Sharpie, write your name (neatly) on the correct poster(s) and get ready for a month not that different from an elegant couplet. Looks pretty simple on the board, but the aggregate effect can actually change your life.
More Sleep: this category is intended especially for those of you who find it difficult to get more than six hours of sleep per night, and potentially for those who sleep less than eight hours. Time and again, research shows the detrimental effects of insufficient zzzz's in terms of its effect on stress levels, metabolism, and general performance.
Less/No Booze: this category is intended especially for those of you who are interested in competing in the Open and/or those of you who have body composition goals. Alcohol (especially in excess) is detrimental to sport performance, recovery and body composition, so really has no place in an athlete's routine.
Less/No Sugar: Increasingly, the addictive and harmful nature of added sugar is hitting headlines. We're not talking about naturally occurring sugar in fruit and other foods, here we mean sweeteners (including calorie-free sweeteners). For those of you seeking to improve body composition, and to get control of your cravings, cutting sugar out entirely for the month of January will be a challenge, but worth it.
Less Caffeine: For some responders, caffeine at any dose is detrimental to health, and if you're in that category you're probably not inclined to consume much caffeine anyway. For the rest of us, caffeine in reasonable doses as an enhancement to an already healthy lifestyle is probably not an issue, but if we start to exceed roughly two (reasonably sized) cups per day, or start drinking it late in the evening, it can begin to have detrimental effects. If you've gotten in the habit of replacing sleep or water with coffee, this may be the challenge for you.
More Water: While the recommendation to drink 8 cups per day may not be as scientifically backed as I once thought, the guidance to drink enough to keep your pee relatively clear is pretty widely acknowledged. Being chronically dehydrated is a known performance inhibitor - even being mildly dehydrated can have a material effect on performance. That said, there is no advantage to excessive water consumption, and drinking too much water can also be harmful. With this in mind, if your pee tends towards strong yellow, perhaps getting to mellow yellow would be a good objective.
Nutrition Overhaul: If you've been wanting to try a Paleo, Whole 30, macro counting, or other nutrition challenge, this could be the month to do it alongside other Arena Ready friends. I am very opposed to crash diets, intended to dramatically alter body composition through unsustainable means. As an alternative, I'm very strongly in favor of learning how your body responds to various foods as fuel and sources of micronutrients (or toxins), and trying to gradually change your habits (and body composition) through pursuit of healthier habits.
If you’re interested in my 12 Week "How to Paleo your Macros" program for AR members, or if you're interested in this challenge, but don't already have another idea in mind, please feel free to contact me, and I'll get you set up!
WOD For 01-02-19:
With a Partner On a Running Clock…
A) From 0:00 - 17:00
For Time (With a 17 Minute Cap):
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean @ 135/95 lbs
Box Jumps @ 24/20 in
*One athlete working at a time
*Athlete A completes one FULL round then TAGS Athlete B who then completes one FULL round
*For Example:
Athlete A completes 10 and 10 > TAG
Athlete B completes 10 and 10 > TAG
Athlete A completes 9 and 9 > TAG
Athlete B completes 9 and 9 > TAG
Etc…
B) From 20:00 - 30:00
Strict Press:
5-5-3-3-1-1-1
*If possible, add to your top set from 12-18-18
*Does the met-con beforehand help you add to your previous loading or hinder that pursuit?
The Chief: A Brief History
Reminder about our Holiday Schedule through Jan 1st (click for details).
An Arena Ready Holiday Tradition - "The Chief"...
One of the coolest parts about CrossFit is that its workouts, and your personal results, are measurable, observable, and repeatable. So once you've performed a WOD more than once you're able to look back and see how much better (i.e. fitter) you've become - either you went faster, used more weight, or achieved more rounds/reps. It's not an anecdotal measure of your fitness level (e.g. "I think my pants look sexier on me this month" or "I'm pretty sure my abs look better now in the right light"), but actual data that supports your increased work capacity. And sometimes, in the midst of all that nerdy exercise data, you weave a little story around certain WODs that just hold a special place in your heart.
If you've been a member at Arena Ready for a while you knew it was coming... "The Chief." We do this WOD every year at this time because it's one of my favorite workouts of all time, and since Jan 1st is my birthday it has become somewhat of a "Rob's pre-birthday tradition" at AR. We also ran this WOD on my (and Sarah's) wedding day in 2013, and a few other times over the last 7 years (we're good for it once or twice a year, haha).
The WOD itself is a spicy one - it has pulling, pushing, and squatting all included... and the rep scheme and work/rest ratio allow you to keep moving at a pretty fast pace for a fairly long (by CrossFit standards) period of time.
The first time I did this WOD about 9 years ago I remember getting 16 total rounds, laying out on the floor in exhaustion after the final cycle, and thinking there was no way I could ever move any faster. About thirty minutes later I watched Big Tony Miranda casually get 32 rounds (exactly double my score) and I thought surely he wasn't human. Since then I think I've done the workout at least ten more times, and my goal for the WOD has evolved over the years. Initially the gold standard of 20 rounds was what I wanted... after I hit that I aimed for 25 rounds... and after I made that goal I set my sights on 30 rounds, thinking it would be awesome but would probably never happen. In 2014 I hit 29+ rounds twice and was SO CLOSE to the seemingly impossible (for me) goal of 30, and that's when I decided it HAD to happen in my lifetime. New Year's Eve 2015 and 2016 was also just short of 30 rounds for me.
Last year at this time I was four weeks post-hip surgery so I wasn't be able to chase the 30-round mark on New Year’s Eve. And now, 12 months later, while I’m not exactly “back” yet I’m healthy enough to give the workout a go at Rx even if I know nothing close to 30 rounds will happen for me this time around. All good, I’m going to give it all I have anyway.
I turn 41 on Jan 1st and I ask all of you to come in on New Year’s Eve to do the WOD I have come to love (& hate) over the years - the one WOD I continue to measure myself against above nearly all others... "The Chief."
After "The Chief" on our wedding day in September 2013
WOD For 12-31-18:
"The Chief"
Five 3-Minute Cycles For Max Rounds:
3 Power Cleans @ 135/95 lbs
6 Push-ups
9 Air Squats
Each cycle is 3 minutes or work, and there is 1 minute of rest between cycles. We will score this continuously, keeping one running count for total rounds, because that's how I like to do it (and it's how we've always done it) and it's my birthday. So, in the end, your score is one number of total rounds + reps completed.
(Compare to 12-30-17, 12-31-16, 12-31-15, 12-31-14, 06-30-14, 12-31-13, 09-28-13, 06-18-13 and 12-31-12)
Sweaty Saturday Special: The Final One of 2018!
Reminder about our Holiday Schedule through Jan 1st (click for details).
If Friday was sprint-y and burn-y then Saturday will be (shocker) sweat-y and slog-y. Just how you fitness crazies like it.
Happy final weekend of 2018!
WOD For 12-29-18:
Wth a Partner, 4 Rounds For Time:
750m Row
50 Wall Balls @ 20/14 lbs to 10/9 ft
25 Chest-to-Bar Pull-ups
25 Burpees Over The Rower
Only one person working at a time, switch whenever you like.
Friday Deads, Dubs, Pistols
Reminder about our Holiday Schedule through Jan 1st (click for details).
Your upper pushing & pulling may get a nice break on Friday (shoulders say halleluja) but your body’s backside is gonna do some serious fitness-ing. Gluteus to the maximus. Goin’ HAM on your hammies. Back-rocked Obama. OK, you get the point.
Happy Friday!
WOD For 12-28-18:
AMRAP 3 Minutes:
3 Deadlifts @ 275/195 lbs
30 Double Unders
3 Pistols (alternate)
AMRAP 3 Minutes:
6 Deadlifts @ 225/155 lbs
30 Double Unders
6 Pistols (alternate)
AMRAP 3 Minutes:
9 Deadlifts @ 185/125 lbs
30 Double Unders
9 Pistols (alternate)
Rest 3 minutes between AMRAPs.
Use one barbell and change your own weights during the rest periods.
Thursday 8-7-6
Reminder about our Holiday Schedule through Jan 1st (click for details).
Newer to Arena Ready? Have fun underestimating this one.
Been with us a while? Have fun underestimating this one.
HAHAHA.
WOD For 12-27-18:
7 Rounds, Start Every 3 Minutes:
8 Burpee Box Jumps @ 24/20 in
7 Toes-to-Bar
6 Hang Power Cleans @ 185/135 lbs
Want to up the intensity? Sprint the burpee box jumps and/or do the toes-to-bar unbroken.
Front Squat 1-3-1-5-1-7 and a Scaled-up Baseline
Reminder about our Holiday Schedule through Jan 1st (click for details).
Like with last week’s Back Squat 1-3-1-5-1-7 this Front Squat session has the same intent:
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 and fairly short at approx 1:30 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.
WOD For 12-26-18:
Front Squat:
1-3-1-5-1-7
-then-
For Time:
500m Row
40 Wall Balls @ 20/14 lbs to 10/9 ft
30 Med Ball Sit-ups @ 20/14 lbs
20 Hand-Release Push-ups
10 Bar Muscle-ups
Christmas Eve Track WOD With Coach Kim!
Reminder about our Holiday Schedule through Jan 1st (click for details).
Coach Kim will be leading a Christmas Eve Track WOD on Monday morning at 9:00am!
Get your holiday started right and come out and enjoy some fitness with your Arena Ready friends. Check the private Arena Ready Facebook Group for full details on the workout itself if you don’t like being surprised.
The WOD will take place at CCSF Track (AKA George Rush Stadium) and meet up time on Monday morning is 9:00am sharp. Google map 324 Havelock Street for directions to the base of the parking lot where Kim will gather the group.
On Facebook but not in the private Arena Ready Facebook group? C'mon now, didn't you read your On-Boarding email??!! (don't answer that since I usually know already by your lack of Beyond The Whiteboard entries)
Request to be added to the group (if you're not in it) so you don't miss out on anything Arena Ready related!
WOD FOR 12-24-18:
Get your butt down to the track and find out!