Workout of the Day
The Open: What We Measure We Improve
Looking back at "Open 16.3" at Arena Ready:
I told you I was gonna starting bringing it. Just sign-up for the Open already!
Speaking (sorry not sorry) of the Open - are you registered? Click here to read the main details of how we'll run the Open at Arena Ready, and then head over to the CrossFit Games page to register (please select Arena Ready as your affiliate when registering).
James Clear - entrepreneur, weightlifter, and travel photographer - once wrote a blog post on the value of measuring important areas of our life. It's a quick read and an important message that resonates with those of us who follow CrossFit as an observable, repeatable, and measurable training & fitness program - and who use The Open as a measure of exactly how far we've come, and how far we still have to go. The concept can extend beyond your training, and into other areas of your life which you deem important.
The blog post is published here, and is included below in its entirety:
Imagine this…
Someone walks into the gym, warms up, does a little bit of this exercise, does a little bit of that exercise, bounces around to a few machines, maybe hops on the treadmill, finishes their workout, and leaves the gym.
This isn’t a critique of their workout. In fact, it’s quite possible that they got a nice workout in. So, what is notable about this situation?
They didn’t measure anything. They didn’t track their workout. They didn’t count reps or weight or time or speed or any other metric. And so, they have no basis for knowing if they are making progress or not. Not tracking your progress is one of the six major mistakes I see people make in the gym.
But here’s the thing: We all have areas of life that we say are important to us, but that we aren’t measuring.
What We Measure, We Improve
Count something. Regardless of what one ultimately does in medicine—or outside of medicine, for that matter—one should be a scientist in this world. In the simplest terms, this means one should count something. … It doesn’t really matter what you count. You don’t need a research grant. The only requirement is that what you count should be interesting to you.
—Atul Gawande, Better: A Surgeon’s Notes on Performance
The things we measure are the things we improve. It is only through numbers and clear tracking that we have any idea if we are getting better or worse.
When I measured how many pushups I did, I got stronger.
When I tracked my reading habit of 20 pages per day, I read more books.
When I recorded my values, I began living with more integrity.
Our lives are shaped by how we choose to spend our time and energy each day. Measuring can help us spend that time in better ways, more consistently.
It’s Not About the Result, It’s About Awareness
The trick is to realize that counting, measuring, and tracking is not about the result. It’s about the system, not the goal.
Measure from a place of curiosity. Measure to discover, to find out, to understand.
Measure from a place of self-awareness. Measure to get to know yourself better.
Measure to see if you are showing up. Measure to see if you’re actually spending time on the things that are important to you.
You Can’t Measure Everything
Critics will be quick to point out that you can’t measure everything. This is true.
Love is important, but how do you measure it?
Morality is important, but can it be quantified accurately?
Finding meaning in our lives is essential, but how do you calculate it?
Furthermore, there are some things in life that don’t need to be measured. Some people just love working out for the sake of working out. Measuring every repetition might reduce the satisfaction and make it seem more like a job. There is nothing wrong with that. (As always, take the main idea and use it in a way that is best for you.)
Measurement won’t solve everything. It is not an ultimate answer to life. However, it is a way to track something critical: are you showing up in the areas that you say are important to you?
The Idea in Practice
But even for things that can’t be quantified, measuring can be helpful. And it doesn’t have to be complicated or time-consuming.
You can’t measure love, but you can track different ways that you are showing up with love in your life:
Send a digital love note to your partner each day (text, email, voicemail, tweet, etc.) and use the Seinfeld Strategy to keep track of your streak.
Schedule one “Surprise Appreciation” each week where you write to a friend and thank them for something unexpected.
You can’t measure morality, but you can track if you’re thinking about it:
Write down three values that are dear to you each morning.
Keep a decision journal to track which decisions you make and whether or not they align with your ethics.
The things we measure are the things we improve. What are you measuring in your life?
-James Clear
"It's Not About The Result, It's About Awareness."
I love that part.
I know we are a group of individuals who value, among other things, the process of measuring our progress. The beauty of the awareness that comes with measuring is the discovery of what you're capable of with consistent effort applied over long periods of time.
I, of course, would be remiss if I didn't take this opportunity to encourage every one of you Arena Ready members to PLEASE USE Beyond The Whiteboard to record your progress. We pay for it so you don't have to. Don't know what Beyond The Whiteboard is? Well then read this old post and then email/message us so we can add you to our group.
No, the BTWB system isn't perfect and its app can sometimes be a bit difficult with some of our more creative workouts, but it is a powerful tool when used consistently (you can even see where you stand in popular workouts against the tens of thousands of other users in the world... even if privately to yourself after making your privacy settings as such). Make it a habit - get on it, and when "19.1" pops up again (after this year) you'll be able to see how much you've improved, and how far you can still progress.
WOD For 02-06-19:
3 Rounds For QUALITY (NOT For Time):
12 Dumbbell Bench Presses @ 50/35 lbs (per side)
10 Strict Pull-ups
60 Unbroken Double Unders
-then-
For Time (Including Rest minutes):
100 Burpees to a Target (at least 6 inches above your max reach)
***This is 1 MINUTE OF WORK then 1 MINUTE OF FORCED REST until you complete 100 total reps.
Your time includes the forced rest minutes (i.e. if you’re getting close you better hurry to finish or it will be another minute before you can do those last few reps).
For Five Consecutive Saturdays Starting FEB 23rd: THE OPEN AT ARENA READY!
Are you IN THE OPEN at Arena Ready?!
Starting on Saturday, February 23rd - and for five consecutive Saturdays - our daily WOD will be the current week's CrossFit Games Worldwide Open workout (for those of you who have done The Open at AR previously you know the drill). On Saturday, February 23rd we will do "Open Workout 19.1"... whatever that may be (we shall find out on Thursday, February 21st at 5pm, along with the rest of the world). Every Thursday at 5pm the Open workout will be released, and the following Saturday we will do the WOD as a gym during all Saturday morning classes.
Each Saturday class during this five week time period will consist of multiple heats of the Open workout, and each athlete should expect to do the WOD during one of the heats and also judge a fellow athlete during another heat. You are, of course, welcome to stay for as long as you like to cheer on other athletes as they tackle the WOD, or continue to help with judging. These "Open Saturdays" are pretty energetic and are really fun days at the gym - and many AR members like to hang out for a few hours to watch, judge, and cheer for their friends. We will continue to ask you to sign-in for class, just like any other Saturday, to save your spot during that hour.
If you're not formally entered in The Open you can still do the workouts at AR, and you'll participate in heats just like those of us who are registered for the event. But if you plan on working out on Saturdays (or even on Sundays) during those five weeks anyway you may as well sign-up and officially participate in the fun!
It's sixteen days before the first workout ("19.1") is announced, and it's not too late to register for this awesome worldwide event which you'll be able to participate in with your fellow friends and members at Arena Ready. You can still register for The Open through the CrossFit Games website here (registration cost is $20):
When registering yourself please be sure to select Arena Ready CrossFit as your so that your profile appears on our affiliate roster.
As always, please let us know if you have any questions.
A look back at Open 16.2 courtesy of our old friend and AR alumnus, Brian Campbell
WOD For 02-05-19:
AMRAP 17 Minutes:
17/14 Calorie Row
17 Overhead Walking Lunges w/Plate @ 45/35 lbs
17 Box Jumps @ 24/20 in
17 KB Swings @ 70/53 lbs
-then-
Weighted Plank Hold:
3 x 0:45 (Rest 1:15 Between Efforts)
The 2019 Open is Coming
I left you alone for January (you’re welcome) but this is now officially the start of my 2019 Open Campaign…
It's that time of year again - the worldwide 2019 CrossFit Games Open begins IN JUST 18 DAYS on February 21st with the announcement of 19.1 and registration is live! This is one of the most exciting times of the year at Arena Ready, and this year will be the first Open in our new digs following the last six at AR 1.0/2.0 on Connecticut Street!
Experienced CrossFitters at Arena Ready know what lies ahead (well, sort of ;-p), while newer athletes/members will likely be curious what all the hubbub is about these next several weeks. We will post more detail (and many reminders) about "The Open" in the coming weeks, as well as some flashback moments from several awesome and inspiring performances over the last few years during The Open at AR.
For the time being, particularly for the newcomers, start by clicking here for a simple summary of what The Open is all about. The level of positive self-discovery one tends to encounter in the encouraging, inclusive, and competitive environment that is The Open is something most athletes never forget (or regret).
In the last four years OVER HALF of Arena Ready's members registered and participated in The Open - a participation level much higher than just about any gym we are aware of... so this year we are looking forward to the same enthusiasm and participation from our athletes. The Open workouts are inclusive, will have an option for scaled AND masters athletes (AKA older athletes), and will challenge you to tackle your weaknesses and push hard on your strengths. And few things can beat the unbelievable energy and camaraderie that transpires over the course of The Open workouts hosted at AR.
"But I'm still pretty new to CrossFit, and I'm so far from being considered a 'high level' CrossFitter... should I participate in The Open?" Assuming you are healthy (i.e. injury free) and training fairly consistently (at least 3x per week on average), then the answer is likely YES! We always like to use the example of entering a 5K or 10K running race as an analogy - nearly everyone who enters a 5K or 10K (or even a marathon for that matter) knows they probably won't win, but they participate and compete anyway. Why? Because it gives them an opportunity to train for something and get better, to compete with and support friends new and old, and to learn a lot about what you're actually capable of... often times it's more than you think.
More details to come but if you have immediate questions please speak with a coach at the gym! When you register please make sure to SELECT ARENA READY AS YOUR AFFILIATE.
So what are you waiting for? Are you IN THE OPEN?
A look back at Open 16.1 at Arena Ready three years ago
WOD For 02-04-19:
“Seriously, Karen, Cut it Out”
On a Running Clock…
A) At 0:00
For Time:
50 Wall Balls @ 20/14 lbs to 10/9 ft
40 Toes-to-Bar
30 Deadlifts @ 155/110 lbs
20 Hang Power Cleans
10 Shoulder-to-Overhead
B) At 17:00
For Time:
100 Wall Balls @ 20/14 lbs to 10/9 ft
The End Is Just The Beginning
All too often, clients eat “clean” for a period of time, but during that time are so restrictive that they feel deprived and dream of nothing but finishing the challenge so they can take some pictures to document their abs and then binge on whatever they were avoiding during the challenge, quickly undoing any positive change they may have achieved.
This deprivation/indulgence cycle is short sighted and the reason we approach things with a different mentality during the healthy habits challenge at Arena Ready. Our goal is to help you find tools which contribute to the long-term goal of a healthier lifestyle.
As we stated at the beginning of the challenge, we didn’t want you to choose any category, or any form of nutrition overhaul, unless you were curious about whether you could incorporate at least some aspects of that new approach into your ongoing lifestyle. Hopefully, after having committed to introducing the new habit, you’re now in a place to evaluate how that change affected your body, energy levels, and mindset throughout the month. If you’ve experiencing positive results, there’s not much reason to go back to the old lifestyle, thus no reason to binge, stay up all night, or turn yourself back in a dehydrated desert now. If you didn’t experience positive results, you probably are among those without stickers towards the end of the month!
That’s not to say it’s “bad” to occasionally enjoy something you’ve learned through this approach that you’re generally better off without. Sometimes it’s important to eat the birthday cake someone made you, even if you’ve decided to generally avoid sugar or gluten. While eating that cake (or whatever treat you choose), I think it’s best to savor every bit, knowing that it’s a special treat you can enjoy without needing to to revert entirely to old habits.
On a personal note, this was the first January in a long time that gave me an opportunity to really evaluate the way my habits had changed in the past year, and to recognize places where setting a new habit would make me a healthier, happier person. Until last year, January always preceded the Open, so my focus was already on doing everything in my power to be as fit and healthy as possible to prepare for that competition. This year, Rob and I have been in new parent survival mode, and it’s been a win to be able to attend class even a couple times a week. Our diet has been ok, but mostly healthy takeout because we’re very seldom home to cook. We chose to enter the No/Less Sugar challenge together, and while I insisted I wanted to continue my pint of Nada Moo a day habit, that wasn’t good for Rob, so we both said adieu to nada moo for the month. In addition, we signed up for Imperfect Produce and Tara Firma Farms CSA, and started forcing ourselves to find time to cook and prep food. With our little one ready to actually eat whole food meals, we used this habit January to consciously move in the direction of the people (and parents) we want to be.
It’s funny, now that January is over, and we were actually successful in building (and re-building) some healthier habits, I feel like I can start to win again. Through choosing to make the effort to do the little things, the everyday things I actually CAN do today, I’m taking the opportunity to recognize that this new era doesn’t have to be one in which I don’t do any of the things I’d like to be doing to promote my own health and happiness. My workouts look different, my meal planning looks different, my schedule looks different, but I’m still a person who values showing up to do what you can, with what you have.
Onward friends. I hope that your January gave you a few insights as well, and if so we’d love to hear about it.
Please finish your stickers (if you got behind) by this coming Wednesday (2/6) so that we can tabulate our winners! (We don’t take bribes, but we’ll give solid extra points for success stories).
WOD For 02-02-19:
In Teams of THREE Athletes…
AMRAP 27 Minutes:
10/7 Calorie Row
10 Dumbbell Snatches @ 50/35 lbs (alternate sides)
5 Burpee Box Jump Overs @ 24/20 in (must face the box)
*Only one athlete working at a time.
*Athlete MUST COMPLETE ONE FULL ROUND then switch.
*The next athlete may start on the row as soon as the previous athlete completes his/her final burpee box jump (tagging is not required).
Barbell Etiquette: A Re-Post
It’s a new year, a new month, a barbell fiesta Friday WOD is on tap, and we have a handful of new members looking to learn the lifts… what better time for a re-post of an old favorite…
Every few months (without fail) someone sends me this video, usually when they've first discovered its existence on the internet:
Turn up the sound for full cringeworthy effect
I think people just like the thought of me cringing, or get a kick out of imagining my head about to explode. If you think I'm bad, you should see Coach Hillary when she sees/hears someone drop an un-loaded barbell - I usually leave the room because I fear for my life at that point.
On rare occasions someone who thinks dropping an un-loaded bar is the norm asks me "hey, what's the big deal anyway?!" Maybe they did it at their old gym. Maybe they've seen a video or been around a situation like the one above and just feel like they should be able to drop the un-loaded barbell too - I'm here to tell you to CUT THAT SH*T OUT ASAP. It breaks the barbell, and sadly I need to inform you that you're not competing at the World Championships of Olympic Weightlifting. The day you can snatch three times your bodyweight you have my permission to drop every single bar at the gym and I'll pick them all up for you while apologizing that we have so many.
Roger Federer uses a brand new, freshly strung tennis racket for about 12 minutes and then never touches it again - he's welcome to smash that racket afterwards, break it in half, or donate it to a kid (that's probably what actually he does). People at a public park or private tennis club would either think you were careless or an asshole if they saw you dropping your racket, bashing it against the floor, or tossing it around like you were never going to use it again. In most cases they would be right - so pretty please STOP THE BARBELL DROPPING.
Here's a nice little video courtesy of (who else) Coach Hillary on how to unload a barbell properly without dropping it:
She literally gave HERSELF burpees the other day when she accidentally dropped the barbell when un-loading it
And while we're already on the topic, why not include our original post on Barbell Etiquette in general. This may be helpful for new folks, as well as the old vets who still don't abide by the code that the rest of us try to uphold...
Barbell Etiquette
Here are a few friendly reminders regarding barbell use and etiquette in the gym. A few items can go a long way for helping to keep the barbells spinning well (and lasting a long time), and you and your fellow athletes safe. We're fortunate at Arena Ready to have mindful and courteous athletes/members, but a little reminding never hurts anyone.
First, regarding the barbells and bumper plates themselves:
Please do not drop an empty (unloaded) bar, or allow a loaded bar to skip into the wall or pull-up rig. Yes, I know they drop empty bars in the training room at the World Championships (see video above), but like many things you've seen on Youtube that you shouldn't do yourself, this move is not OK. When we coach at Nationals or Americans some of the lifters do it there too, and they all look like assholes. Dropping the empty bar breaks the bushing/bearing thereby rendering it unable to spin during the lifts (snatches, cleans, etc), and that can present some major safety issues for athletes. What's the big deal about the bars spinning you may ask? Try snatching or cleaning with a cheap bar from a commercial gym and let me know how that goes for you (kidding, don't actually do that).
Wipe off any blood, skin, excessive sweat, etc with a disinfectant wipe immediately after barbell use. And if you notice you're bleeding during a workout please tend to it immediately (i.e. before continuing the WOD) - there is Bactine spray, bandages, and athletic tape in the first aid cart at the gym. Just let a coach know you need them and we're happy to help. Contrary to what you might see on social media, bleeding all over the place during a workout is not badass, it's just gross... and unsafe.
Put the collars (AKA "clips") on for all your lifts, and load the heaviest plates on the inside.
Use as few plates as possible. I know it's fun to load seven 10s on each side, but it makes you look like a noob - so please roll out the bigger plates when you take your jumps in weight. This is where it helps to lift with a buddy and share the task of loading and unloading plates.
Dropping a bar from overhead loaded with just a pair of 10s will eventually bend and break the 10s, so please refrain from doing so. If you have a bar loaded with just a pair of 10s then lower it to thigh-level under control and then drop it. Too tired to do so? Then it's too heavy for you.
The Olympic-style weightlifting kilo plates (think rainbow colors) and accessory equipment near said plates (e.g. jerk tables, pulling straps, pulling blocks) should be used for only that - Olympic weightlifting.
There is an Eleiko competition bar and Rogue competition bar on the floor behind the GHD, as well as other assorted weightlifting-specific barbells. If you have competed in a national-level Olympic weightlifting meet, have posted a competition total high enough to do so, or you won one of the barbells as a prize by being crowned CrossFit Liftoff Champion (we have two of those people at our gym, believe it or not) then feel free to use one for your lifts. If not, please leave them alone (yes, they’re supposed to be stored lying flat on the floor like that). If I see one leaning against a wall, racked in a squat rack, stored in the vertical racks with the CrossFit/Rogue bars, or being used in a CrossFit WOD my head may actually explode and the gym will be closed indefinitely.
Second, regarding lifting the barbells in class with your fellow athletes:
Don't ghost ride the bar. We drop (loaded) barbells like ladies and gentlemen at Arena Ready. Control it down or follow it with open hands and settle it on the first bounce. People who ghost ride bars in CrossFit are like people who drive big ass trucks in order to compensate for lacking in other areas. They should wear T-shirts that say "My ghost riding barbell expresses what my lifts cannot."
During a lifting session or barbell-focused class try to avoid walking directly in front of (or standing directly in front of) someone taking a lift. It's distracting and shows poor form. Safety-wise please also avoid walking next to, or directly behind, someone taking a big lift. In CrossFit WODs the etiquette is a bit different, since we're on the clock and often have to quickly transition between different movements - in this case we simply ask that you be a good neighbor and look out for one another.
High five or fist bump your fellow athletes when they hit a PR. Or clap. Or cheer and shout. Then tell them to hit the PR Gong. After all this is supposed to be fun, and we're lucky enough to have a bunch of cool and interesting people to train with and become better.
Anytime someone hits the PR Gong (and you hear that unmistakable sound) you MUST immediately stop what you're doing and respectfully bow, with hands pressed together. Bow to respect the PR. Bow to respect the hard work it took for your fellow athlete to achieve the PR. Bow because dammit it's funny as hell when a room full of people in a noisy ass gym stops everything and bows at the same time. Coaches reserve the right to issue burpee penalties to non-bowing athletes.
Any questions? Feel free to ask away or pick our brains at the gym. We are always happy to help and I'd rather you ask us than wonder if something is acceptable or not.
Happy lifting!
WOD For 02-01-19:
Every 2 Minutes For 10 Rounds (20 Minutes):
Squat Clean + Front Squat + Push Jerk + Squat Clean + Split Jerk
*This is performed as a complex but does NOT need to be touch-and-go
*Start at approximately 70% of your 1RM and climb as your technique allows (climbing every round is NOT required)
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