Think of Fitness As Food

Brian Watts, owner and head coach at CrossFit Zenith (Wallingford, Connecticut), once wrote a blog post comparing fitness to food.  It's a good read and a great analogy, so I wanted to re-share it with our AR community. 

Here is his original post in its entirety:

Think of fitness as food. The globogym [Rob's Note: "globogym" = commercial gym] is your major fast food chain. You walk in a McDonald’s anywhere in the world, you know what you’re going to get. Same goes for Planet Fitness, The Edge Fitness and most of those other 24 hour gyms you see everywhere.

CrossFit is like a locally owned Italian restaurant. While all Italian restaurants have the same general goal (“Eat this Italian food here.”), each one has a different menu and cooks things slightly differently. Sometimes the globogyms try to do CrossFit as well, the same way fast food joints will throw in a meatball here and there or create an Olive Garden.

The analogy goes even deeper. If you frequent the local Italian restaurant, they’ll get to know your name, they’ll tell you about little specials they have for the good customers or make special request dishes for you. They’ll take extra care in making your order because your patronage is important to them. They started their business because they not only love to cook, they want to share that love of cooking with others. Behind every CrossFit gym is a CrossFitter. We try to learn everything we can about our gym’s members and do everything we can to bring our love of CrossFit to new people and watch it change their lives the way it has changed ours.

The globogym’s similarity to fast food works the same way. You’ll get a one-size-fits all situation with someone who may or may not know what they’re doing and who has seen so many people come in the door he can’t get them all straight. The only place that comparison falls apart is that fast food places want you to keep showing up, whereas the globogym does not. They would actually lose money if more of their members showed up. Instead, they put a super-low price on their membership and hope you’ll forget that you’re being charged $20 a month for something you never use.

Here’s something else to think about. If you try a new Italian restaurant and get food poisoning, was it the food that kept you hovering over the toilet hating life, or was it the chef who didn’t cook things properly? You might never go to a particular restaurant after your bad experience, but you do eventually go to another Italian restaurant. Substitute “Italian restaurant” with “CrossFit” and “chef” with “coach.” You can leave in the toilet part, ’cause that might still apply. People at bad CrossFit gyms get hurt. People at bad Italian restaurants get food poisoning. Italian food doesn’t inherently make you sick, CrossFit doesn’t inherently make you injured.

Like food, you can also create fitness all on your own. In this analogy, CrossFit becomes a cookbook. You can find all sorts of information on workouts and movements and CrossFit related awesomeness and go right out to your garage and start doing CrossFit, just like you can grab a cookbook from the shelf, go to the grocery store and start making your own food. Sometimes, you’ll be able to make food that’s just as good as what you get at your local restaurant. When you’re cooking, there’s always the chance you’ll read something wrong or get one of the ingredients mixed up and make everyone sick. Sort of like not reading all there is to know about an exercise movement and then going out and getting yourself hurt. Again, the former people will typically say they messed up the recipe while the latter will say CrossFit hurt them.

You have a wide variety of choices to get yourself fit, just like you have a wide variety of choices to put food in your mouth. Think long about the choices you make and if those choices were bad, think long about why they went bad. Test and retest. Taste and re-taste.

-Brian Watts (CrossFit Zenith)

WOD For 01-31-19:

Power Snatch:

4-3-2-1-1-1

*Climbing as your technique allows

-then-

3 Rounds For Max Reps Per Movement (0:45 sec work / 0:15 sec rest between movements):

Power Snatches @ 115/80 lbs

Ring Dips

Double Unders

(Rest 1:15 between rounds)

*Record three scores: you total reps for each of the three movements.

Feel Better & See You Soon

With February just around the corner we’re still in the season of sickness - and several among us have recently been hit with some nasty bugs.  As a gym we're pretty good about most everyone coming in consistently to work out, and we're grateful to have a community that generally frowns on excuses.  You guys and gals are pretty badass in that regard, and there a few things I respect more than someone who doesn't make excuses.

That said (there's that phrase... haha), if you are sick or know that you're getting sick PLEASE stay home and rest.  And, of course, feel better soon.  Coming in to the gym and exposing everyone around you to what you have is a good way to take a bunch of people out of commission for a while - so take some time off (hopefully it won't be too much) and focus on getting healthy again ASAP.  And tell that “hard working” coworker of yours who's hell-bent on putting in face time at the office that you don't appreciate him sneezing on your Swingline in-between his Facebook timeline refreshes or Fantasy Basketball line-up changes.  C'MON MAN!!!

Thanks for your consideration.

After four barbell-programmed days in a row we’ll use Wednesday’s program to nix the barbell and attack an aerobic AMRAP piece intended to feel lighter & faster (movement-wise, not time domain-wise) than some others of this ilk. The Rx/Black level gets a gift (is it really though?) of a lighter-than-the-AR-standard KB for the swings and no chest-to-bar requirement for the pull-ups. All this really means is less breaking of sets and more fun & fitness to be had!

But first some For Quality work to serve as movement primer & shoulder pre-hab/prep…

WOD For 01-30-19:

2 Rounds For Quality (NOT For Time):

80ft Single KB Overhead Carry (40ft Right then 40ft Left)

4 KB Turkish Get-ups (2 Right then 2 Left)

8 Scap Pull-up

Choose a KB weight light enough so that your position on the overhead carries and TGUs is solid. Going heavier and holding bad positions reinforces exactly what we’re trying to correct (I’m looking at you strong, immobile friends)

-then-

AMRAP 20 Minutes:

300m Row

25 KB Swings @ 53/35 lbs

20 Pull-ups

15 Med Ball Sit-ups @ 20/14 lbs

Kim's Recap

There’s no shortage of inspiration if you look around at your fellow Arena Ready athletes. And as one of the perennial competitors who flies the AR flag, Coach Kim did this past weekend what she has always done over the years— prepared carefully, worked her tail off to be ready, fought hard in every event, and carried herself with the grace and humility most wouldn’t expect of such an accomplished human. There was, perhaps, one exception though (at least from my perspective)— she spent some time during the weekend feeling the weight of being a front-runner for the podium.

If you’ve ever been around Kim during competition then you know how fierce she is… how dedicated her effort is on a consistent basis, how much she’s willing to go to that uncomfortable place over & over again, and how (underneath all the smiles and genuine love she has for just about everyone) she will lay it all out on the line to beat you. And you. And you. And her. And him. And anyone in the building who decided to show up. She will track you down, pass you by, step on the gas, and not look back. Then she’ll help you off the ground, give you a hug, and tell you great job as both of you laugh.

That said, one thing I’m not sure Kim ever thought of herself as is a front-runner. She gladly plays the part of scrappy spoiler, or slight underdog, and I think she generally likes that role— the undersized (by competitive CrossFit standards) Mighty Mini aiming to take down some of the bigger, stronger athletes in her path. But this past weekend at the 2019 NorCal Masters Competition she spent much of the weekend in 2nd and 3rd overall, surprising many with her performances in what some may have thought of as “bigger person” workouts.

When the dust settled Kim had improved her 2018 placing by 3 spots and landed herself in 7th overall. The standings were a bit deceptive as she was just 11 points out of the final event, and 3rd through 8th were basically a dozen reps apart from one another. One thing is for sure, I think Kim may need to get used to feeling a little more like a favorite and not an underdog… because I simply don’t see her slowing down anytime soon, and her game is still improving.

As the co-owner of Arena Ready, and the man sometimes known as “Rob Hopping” (LOL) few things make me more happy and proud then when an athlete or fan at a competition sees my shirt with the AR logo and says “Oh, that’s Kim Tom’s gym.”

Yes, yes it is.

When I grow up I want to be Kim Tom.

As far as Tuesday’s WOD goes, this one is for anyone who thinks they may have cracked the day-of-the-week code for movement rotation. Would you rather attend this or last Tuesday’s (very closely related) party?

Enjoy!

WOD For 01-29-19:

On a Running Clock…

A) From 0:00 - 14:00

Back Squat:

5-5-5 Climbing Quickly to a Moderately Heavy Top Set (NOT a 5RM… roughly 70-80% of 1RM)

… then, using 75% of your top set…

2 Sets of 8

B) From 17:00 - 31:00

For Time (14 Minute Cap):

25-25-25-25-25

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

15-12-9-6-3

Burpee Box Jumps @ 24/20 in (facing the box NOT required)

C) At 34:00 (Start Earlier if Desired)

NOT For Time:

600m Run (you pick the pace)

Coach Kim: An Inspiration

So proud of Coach Kim and her effort this weekend at the 2019 NorCal Masters Competition! Some thoughts to come in tomorrow’s blog but for now just a big shout out to this woman who inspires so many of us at Arena Ready every day…

WOD For 01-28-19:

On a Running Clock…

A) At 0:00

For Time:

15-12-9

Deadlifts @ 255/175 lbs

Strict Handstand Push-ups

B) At 13:00

For Time:

21-15-9

Power Cleans @ 155/105 lbs

Pistols (alternate)

Coach Kim's Saturday Heat Times

Per the blog post yesterday, here are the Saturday heat times for Coach Kim at the 2019 NorCal Masters Competition.

WOD 1 - 10:18am

WOD 2 - 1:20pm

WOD 3 - 3:33pm

The competition will take place at the Marin County Civic Center:

3501 Civic Center Drive

San Rafael, CA 94903

We will post Sunday heat times to the private Arena Ready Facebook Group on Saturday evening once they have been released. For carpooling or organizing with AR buddies feel free to post in the private Facebook Group to connect with others who may be heading over.

Good luck, Kim!!!

WOD For 01-26-19:

With a Partner Against a 25-Minute Clock:

BUY-IN: 800m Run TOGETHER

… then, AMRAP of…

30 Sumo Deadlift High Pulls @ 95/65 lbs

30 Push Presses

30 Lateral Bar Burpees

30 Thrusters

30 Calorie Row, Ski, or Assault Bike (FM Pairs = 27 Cal / FF Pairs = 24 Cal)

*The faster runner starts on the SDHP 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).

Coach Kim at NorCal Masters This Weekend!

Go Coach Kim, GO!!!

Arena Ready has a long history of competing (and having a blast cheering for those competing) at the NorCal Masters Competition every year— it’s one of the Bay Area’s largest, most competitive, and most well-run fitness comps. Last year four of our coaches and most experienced athletes took the competition floor at this event — Coaches Kim, Hillary, Amy, and Alyssa:

This year Coach Kim will be flying the AR flag solo at the competition, and so the cheers from her fans will be even louder and more focused! The competition runs on both Saturday and Sunday and we’ll have groups of Arena Ready folks coming by both days to watch, shout, support, and witness some amazing fitness — so come on by and join us to see Kim do her thing and crush some WODs.

You can check out the WODs Kim will be up against by clicking here — the competition will take place at the Marin County Civic Center and we’ll post Kim’s heat times in tomorrow’s blog if the organizers get them to her in time.

Go KIM GO!!!

Just a portion of the AR cheering section from last year’s competition (and yes, I asked Sarah if I could post this pic which includes her at 7 months pregnant… obviously, I knew to ask… duh)

Friday’s WOD

You have seen a “12 climbing sets” WOD like this before, but with a different rep scheme. The general idea is the same, but the set & rep combination is different — thus your approach may be different depending on how it feels once you get warmed up and ready to go.

Performing this workout as written/prescribed or “Rx” can provide our most experienced athletes and strongest squatters an “all strength” day of challenging barbell work —they know the sort of training effect this style of workout will have on them in terms of effort, fatigue levels, and recovery (it’s simple but oh so tough!). For our new athletes a workout like this offers a GREAT opportunity to accumulate reps with all three squat variations without worrying about loading/weight or having to rush — since strength gains and adaptations come with confidence, and confidence comes with comfort, start building your comfort level with these lifts by getting under the bar (or PVC!) and just practicing reps and getting the technique drilled.

You don’t have to be great to start… but you have to start to be great.

Happy Friday!

WOD For 01-25-19:

Overhead Squat:

5-5-5-5-5

Front Squat:

4-4-4-4

Back Squat:

3-3-3

If performing this workout as Rx (Black Level) the goal is to increase the weight every set, for a total of twelve consecutive climbing work sets (i.e. the bar only goes up in weight). If that is unreasonable (be honest with yourself!) decrease the weight when starting the next movement, then climb back up again as your technique allows.

An example of performing this workout as Rx is as follows: 

Overhead Squat 5x95, 5x115, 5x135, 5x145, 5x155 directly into...

Front Squat 4x165, 4x185, 4x195, 4x205 directly into...

Back Squat 3x225, 3x245, 3x255

Powers on Powers

We’ll give those “Karen” legs one more day above parallel as we go back-to-back power variation lifts with the snatch and clean (Wednesday into Thursday).

Yes, box jumps again this week. Don’t you worry the volume (including yesterday’s dubs has been accounted for, like it always is)… just make sure that if you’re using a higher box that you clear it every time.

Save those shins!

WOD For 01-24-19:

Power Clean:

5-4-3-2-1

Climbing as your technique allows

-then-

AMRAP 9 Minutes:

12 Single Dumbbell Hang Clean to Overhead @ 50/35 lbs (switch sides after 6 reps)

9 Toes-to-Bar

6 Box Jumps @ 30/24 in

Double Take

If you’re doing a double take because this looks familiar then you’d be right — last Tuesday we used a similar (but slightly different) format with squat cleans and bar muscle-ups. This week the time constraint on the row is a bit shorter (read: more intensity, less gaming the pace), the barbell movement has become lighter and faster (read: more reps), and the skill element becomes double unders.

Should be a fun mid-week burner, so we hope you enjoy!

WOD For 01-23-19:

Hang Power Snatch:

3-3-3

*Quickly build to a weight heavier than to be used below

-then-

3 Rounds For Max Reps:

2 Minutes of Rowing For Calories

2 Minutes of Hang Power Snatches @ 95/65 lbs

1 Minute of Double Unders

(Rest 2 Minutes Between Rounds)

*There is no built-in transition time from movement to movement

*Post THREE scores in the gym: total reps for EACH movement (Row, Snatch, DU)

Karen Kardio

You might be asking yourself “Seriously, how many ways can Rob mess with the workout Karen?!”

Lots of ways, Susan. Lots of ways.

(plus the Open is coming and you know that after a YEAR OF NO WALL BALLS they’re going to make their return big time. Trust me, I auditioned to play a doctor on TV once)

WOD For 01-22-19:

Deadlift:

5-5-5-5-5

-then-

“Karen Kardio”

For Time:

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

***You MUST complete 5 Burpees every minute on the minute starting at 0:00 (AKA “3-2-1 Go!”)

Monday Sans Barbell (But Plenty of Fitness)

After a veritable cornucopia of barbell movements woven into the programming from Thursday through Saturday (how ‘bout that partner piece, eh?) we’ll spend our time during Monday’s WOD without a barbell in sight…

Hope you all had a great weekend.

WOD For 01-21-19:

4 Rounds For MAX REPS:

(0:45 Seconds Work Per Movement / 0:15 Seconds Rest Between Movements)

Chest-to-Bar Pull-ups

Box Jumps @ 24/20 in

Single Dumbbell Walking Lunges @ 50/35 lbs

KB Swings @ 70/53 lbs

(Rest 1:15 Between Rounds)

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

MLK Holiday Schedule

Please note the following schedule changes for the Martin Luther King Jr. holiday this Monday, January 21st:

6:00am and 7:00pm CrossFit Classes are cancelled

11:00am CrossFit Class has been ADDED!!!

Based on the historical attendance from the past several years on MLK Day we think this should help the mid-day class surge (and mitigate the early and late classes of only a few people… sorry in advance if you’re one of the few). Thanks for your attention and happy weekend to all!

WOD For 01-19-19:

With a Partner For Time:

4 Cycles of:

12 Hang Power Cleans @ 155/105 lbs

9 Front Squats

6 Push Jerks

1200m Row

3 Cycles of:

12 Hang Power Cleans @ 155/105 lbs

9 Front Squats

6 Push Jerks

900m Row

2 Cycles of:

12 Hang Power Cleans @ 155/105 lbs

9 Front Squats

6 Push Jerks

600m Row

*Only one athlete working at a time, switch whenever you like.

Friday EMOM Snatch Reply

Well, sort of.

If you were here for last Friday’s EMOM then you have a pretty good feel of how this format goes. This time we’ll start each minute with dubs, so the accumulation of fatigue will be more skill-based than anything else. If you’re efficient with double unders then this will most likely feel fun and methodical (assuming you also like to snatch… but let’s face it just about everyone here likes snatching). If your double unders need work then your going to have plenty of opportunity to practice them in twenty total small doses.

Remember to do the math and keep in mind a reasonable total volume if you don’t regularly train higher repetition jumping — and if, by chance, you forget to do so don’t worry our scaling will remind you as always.

Happy Friday, friends!

WOD For 01-18-19:

EMOM 20 Minutes:

15 Double Unders

1 Snatch

*Start at approximately 70% of your current era 1RM and climb to HAP (“heavy as possible”) with good technique. Climbing every round is NOT required — go by feel and focus on technical consistency by making every rep look the same regardless of weight.

*Both power snatches and full (AKA “squat”) snatches are allowed.