Flash Flash Hundred Yard Dash

Apparently Sarah posted a video of a sloth yesterday in response to some QoD commentary.

Well, here’s Day 2 in a row of sloth videos BECAUSE DAD JOKES.

WOD For 07-17-19:

Deadlift:

3-3-3

Climbing

***Superset 7-10 Hollow Rocks Between Sets, Including Your Warm-up Sets.

-then-

“Running Christine”

3 Rounds For Time:

400m Run

12 Deadlifts @ Bodyweight

21 Box Jumps @ 24/20 in

Since the above video puts us somewhat on the topic of the DMV… sure go ahead and use your weight as listed on your current driver’s license AKA your “media guide weight.” Unless, of course, your driver’s license is like mine and puts you at 15-20 lbs under Rx LMAO.

What if a Sloth Tried to Claw You?

Last Thursday the QOD was “What jungle animal would you want to tame for a pet?” As usual, the answers were wonderful, but in particular, the answer of sloth led to an important question:

What would happen if a sloth tried to claw you?

Think about that for a second.

WOD For 07-16-19:

5 Rounds, Go Every 6 Minutes:

7 Back Squats @ 225/155 lbs

25 Push-ups

500m Row

The back squat weight should not exceed 60% of your current 1-rep max.

If you have less than 1:00 of rest for every round then scale back the weight, the push-ups, and/or the row. In fact if you have less than 1:30 rest you may want to consider that as well.

Motivation Monday: The Good Stuff

"All the good stuff is on the other side of tired." 

-Andre Agassi

WOD For 07-15-19:

2 Rounds For Quality:

Max Set of Strict Chest-to-Bar Pull-ups

20 Single Dumbbell Strict Press (10 Right / 10 Left)

80ft Single Dumbbell Overhead Carry (40 ft Right / 40 ft Left)

10 Single Dumbbell Overhead Squats (5 Right / 5 Left)

4 Single Dumbbell Turkish Get-ups (alternate sides)

You pick the weight for each of the DB movements, but be sure to prioritize position and movement quality over speed or loading.

-then-

AMRAP 8 Minutes:

8 Chest-to-Bar Pull-ups

16 Single Dumbbell Overhead Walking Lunges @ 50/35 lbs

Switch sides with the dumbbell whenever you like, but we recommend splitting the reps roughly 50/50 right/left.

Sweaty Saturday Special: The Dumbbell Thruster

It’s just like the barbell thruster, except a tiny bit spicier (how bad could it be, it looks so harmless in the video). But remember, if you drop the dumbbells at any point it means two things:

1) You’re not strong enough to be using that weight in the first place

2) Coach Hillary will tackle you from a sprinting start

XOXO and Happy Weekend!

WOD For 07-13-19:

With a Partner AMRAP 25 Minutes:

500m Ski or Row

10 Burpee Box Jumps @ 24/20 in (facing box not required)

20 Dumbbell Thrusters @ 50/35 lbs (each side)

60 Double Unders

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

Bueller?

As it turns out many of you took Thursday’s blog title seriously. So your cherry-picking gift on Friday is 185/135 overhead for 6 rounds. Have fun with that, friends.

Oh, and Happy Friday!

WOD For 07-12-19:

1 Power Clean + 3 Push Jerks:

12 Minutes to Build to a Three Heavy Sets (which should be heavier than the weight you’ll use below)

-then-

6 Rounds For Time:

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

10 Toes-to-Bar

5 Push Jerks @ 185/135 lbs

See You on Friday?

This one is actually pretty fun based on feedback received over the last several years, and it’s definitely a nice change-up from all the barbell, KB, and dumbbell work.

So don’t hit that cancel button so fast, partner… just get in here and get moving. You’ll be better for it, and your buddy will be happy to have had you as a teammate.

WOD For 07-11-19:

With a Partner, 10 Rounds EACH PERSON For Time:

250m Row

10 Burpees

(1 Minute Rest Between Rounds)

This is "you go, then I go, then we REST one minute." 

Both partners complete 10 rounds EACH — so YES it’s technically 20 total rounds (but that just looks nasty when written out, so chill out I can do math).

(Compare to 06-04-18, 05-19-17, 09-27-16)

Mid-Week Deads

WOD For 07-10-19:

4 Rounds For Quality:

4 Deadlifts @ 80-85% of CURRENT 1RM

4 Box Jumps @ 30/24 in

-then-

AMRAP 6 Minutes:

2-4-6-8-10-etc…

Deadlifts @ 155/105 lbs

Box Jumps @ 24/20 in

"Heart Fat. OMG." -CW

Thanks to Dr. Rabbetz for sharing a recent article published on Reuters by Linda Carroll about a recent study indicating that weightlifting may have specific additive benefits to heart health relative to traditional cardio.

“In the small study, researchers determined that a certain type of heart fat, pericardial adipose tissue, was reduced in patients who did weight lifting, but not in those who worked on increasing their endurance with aerobic exercise, according to a report published in JAMA Cardiology. Both forms of exercise resulted in the reduction of a second type of heart fat, epicardial adipose tissue, which has also been linked with heart disease.”

The authors also suspected that while not part of the study, a training regimen combining cardio plus weightlifting might have potential additive effects.

They did acknowledge that they didn’t yet have 10-year data to describe the longer-term effects, or whether these results would be lasting.

I can point to a few 10+ year CrossFitters who might be able to help them form an opinion on that…

Thank goodness there are still at least a few things in life that are not only fun, but also good for you!

WOD for 07-08-19:

Hang Squat Clean
5-5-5
Climbing, as technique allows

-then-

5 Rounds for Time:
10 Hang Squat Clean @ 135/95 lbs.
10 Handstand Push-Up

Monday Snatches to Start The Week

We hope you all had a wonderful 4th and holiday weekend. Back to it with some Arena Ready favorites!

WOD For 07-08-19:

3-Position Power Snatch (“Top Down”):

5 Sets of (1+1+1)

-then-

3 Rounds For Time:

400m Run

12 Chest-to-Bar Pull-ups

12 Power Snatches @ 115/80 lbs

Happy Weekend!

WOD for 07-07-2019:

In teams of 3, AMRAP 20 Min:

Athletes A & B...
33 Wall Balls @ 20/14 lbs. to 10/9 ft.
22 Toes to Bar
11 Burpee Box Jump Overs 24/20 in.

While Athlete C...
400m Run

A & B Split the work anyhow, and keep track of rounds + reps. When Athlete C returns from the run, athlete A goes for a run while B & C continue the AMRAP where A & B left off. Continue rotating for 20 minutes.

Score is rounds + reps of Wall Balls, Toes to Bar and Burpee Box Jump Over.

July 4th Holiday Hero WOD: "Hotshots 19"

REMINDER about our upcoming holiday schedule for July 4th & 5th (click for details).

The hero WOD "Hotshots 19" has become a tradition on the 4th of July at Arena Ready, and we hope you join us for this challenging workout on Thursday. Please make sure to cancel ASAP if you're not able to make it in (and had previously signed-up for a class), so that someone can take your spot.  Please also make sure not to double-book yourself for more than one class - be considerate to your fellow members!

We wish everyone a safe and happy 4th of July.

WOD FOR 07-04-19:

"Hotshots 19"

6 Rounds For Time:

30 Air Squats

19 Power Cleans @ 135/95 lbs

7 Strict Pull-ups

400m Run

(Compare to 07-04-18, 07-04-17, 07-04-16 and 07-04-14)

Because I Was Inverted

REMINDER about our upcoming holiday schedule for July 4th & 5th (click for details).

Here's a great Wednesday QoD, and a favorite from the past: "What popular movie that people always talk about/reference/quote have you NEVER seen?"

In years past this QoD really sparked some discussion and friendly exasperation - particularly in the private Arena Ready Facebook group, where the 2017 thread on the topic had well over 150 comments/replies.  As it turns out some of you HAVE NEVER SEEN THE MOVIE TOP GUN AND HOW DOES THAT EVEN HAPPEN?!  I mean, Coach Lisa even streamed the movie at her wedding reception - yeah, that's right, she streamed it on the walls of Foreign Cinema for all of her wonderful guests to enjoy as modern cinematic art while they celebrated her big day.  BECAUSE IT'S TOP FREAKING GUN.

July 3rd is, rather conveniently, one Tom Cruise's 57th birthday - or so the Operating Thetans would have us believe. And so, for every class on Wednesday, we'll be listening to Danger Zone by Kenny Loggins on the gym speakers and playing this clip on loop in the background:

You're welcome.  

And Happy Birthday, Tom.  May your sequel be fruitful and your Operating Thetan level be 8 (AKA OT VIII) soon enough.  

As for Wednesday's WOD it doesn't get more simple than this - and often the simple movement combos are the most challenging.  As a compliment to Monday's meaty HSPU and hip-hinge AMRAP and Thursday's upcoming hero WOD, it will be interesting on Wednesday to see if any athletes can hold 33+ and 8+, respectively, on this alternating double trouble Tabata (particularly after some heavy back squat triples)... 

WOD FOR 07-03-19:

Every 2 Minutes For 7 Rounds (14 Minutes):

3 Back Squats

Start at a challenging weight and either make small increases each round (or every few rounds) OR stay at a weight for multiple rounds.

If possible add to your loading from last week 06-26-19.

-then-

Alternating Double Tabata:

Double Unders

Burpees

Unlike Monday's hollow rocks, score this by the LOWEST rep round for both of the movements.

(Compare to 07-03-18, 04-12-13)