Thursday Feels: Log Legs

"Every day is leg day... when you're running from your problems."

If you did every day of the Mon-Tues-Wed program then you’re probably feeling a little like you’re walking in mud. Have no fear, Thursday is here with a change-up challenge to shake it out, get some “grunt work” in, practice your skill accuracy, and moderate your own intensity.

WOD For 08-22-19:

On a Running Clock…

A) At 0:00

For Completion:

800m Run w/Medicine Ball @ 20/14 lbs

B) From 7:00 - 15:00

AMRAP 8 Minutes:

40 Unbroken Double Unders

20 Medicine Ball Sit-ups @ 20/14 lbs

10 Strict Pull-ups (any grip allowed)

C) At 17:00

For Completion:

800m Run (NO Medicine Ball) @ you pick the pace

Complex Fran: A Look Back

Since many of you did “Complex Fran” on Tuesday in class I thought it might be cool to look back at the 2018 CrossFit Games Masters and Teens doing this same workout in the battle of Fittest on Earth:

WOD For 08-21-19:

3 Rounds For Time:

500m Row OR 500m Ski OR 30/21 Calorie Assault Bike

40 Walking Lunges

30 Box Jump Overs @ 24/20 in

20 Dumbbell Snatches @ 50/35 lbs (alternate sides)

Mainsite Tuesday?

The last several weeks we were incorporating “Mainsite Mondays” and this week we pushed the interesting mainsite WOD to Tuesday.

Why did Monday's WOD "feel" so much worse than it looked on paper for some of us?  Welp, Monday's WOD involved what we like to call "movement interference" -- the concept that multiple movements which comprise the workout have redundant patterns, therefore the accumulated fatigue never quite clears your system the same way it would in a more complimentary couplet or triplet where the movements are opposing patterns.  Tuesday's WOD is just that -- a complimentary couplet(ish... sorta) which is a variation on quite possibly the most famous couplet of them all in CrossFit... Fran.

The "Complex Fran" WOD comes to us courtesy of the CrossFit.com main site and was the final event in the Masters 35-39 and Teen 16-17 divisions at the CrossFit Games in 2018.  To watch those fire-breathers do this workout check out the archived footage of the event on the CrossFit Games website here (click on the "Age Groups" tab > EVENTS: CF > then select the division & heat you want to watch by clicking the colored circles below the video feed).

Enjoy this twisted twist on Fran!

WOD For 08-20-19:

Alternating EMOM For 4 Rounds (12 Minutes):

1) 4 Thrusters (climbing in load)

2) 10 Lateral Bar Burpees (climbing in pace each round)

3) 4-8 Reps of the Complex (progressing to the next movement each round):

Kips > Kipping Pull-ups > Kipping Chest-to-Bar Pull-ups > Bar Muscle-ups

-then-

"Complex Fran"

For Time:

7 Bar Muscle-ups

7 Chest-to-Bar Pull-ups

7 Chin-Over-Bar Pull-ups

21 Thrusters @ 95/65 lbs

5 Bar Muscle-ups

5 Chest-to-Bar Pull-ups

5 Chin-Over-Bar Pull-ups

15 Thrusters

3 Bar Muscle-ups

3 Chest-to-Bar Pull-ups

3 Chin-Over-Bar Pull-ups

9 Thrusters

(Workout courtesy of CrossFit.com)

The Oxford Comma

Welp, a harmless little reference to our friend on Saturday started a bit of friendly debate among members. I’m here to say that there’s nothing more American than an Oxford comma (the MLA would agree), so quit being lazy and just use it already.

And while we’re at it please cut it out with the “Cheers” and “Ciao” at the end of your emails. This isn’t Europe and no one cares that you spent a Semester At Sea in 1998.

Happy Monday!

WOD For 08-19-19:

4 Rounds For Max Reps (0:45 Seconds per Movement / 0:15 Seconds Rest Between Movements):

Sumo Deadlift High Pulls @ 115/75 lbs

Ring Dips

KB Swings @ 70/53 lbs

Row, Ski, or Assault Bike Calories

(REST 1:15 Between Rounds)

-then-

Tabata:

Hollow Rocks

Fun, Fitness, Friends, and Math

And a little Oxford comma action in the blog title there for all you grammar nerds at Arena Ready (there’s a lot of you, I know).

And if math is more your thing then you’ll be a hot commodity on Saturday morning when everyone is trying to tally their team score whilst sweating and rolling around on the ground in dramatic post-WOD fashion.

Happy weekend, all!

WOD FOR 08-17-19:

In Teams of THREE Athletes, As Many REPS As Possible in 22 Minutes:

Athletes A and B Complete the Triplet of:

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

15 Chest-to-Bar Pull-ups

15 Deadlifts @ 225/155 lbs

-while-

Athlete C Completes:

30/24 Calorie Row

*One athlete MUST always be rowing, and MUST always switch after 30/24 calories.

*Reps for the triplet may be split in any fashion (does not have to be equal) with only one person working at a time.

*Every calorie on the rower equals one rep added to the team's triplet total. Score is the grand total of calories rowed PLUS triplet reps completed.

The Return of Friday Barbell Therapy

You may notice the increase in barbell complex frequency as we continue building with several drills and movement combinations.  For Friday classes we re-visit a format we’ve used with great success in previous training cycles for the clean & jerk. 

Let's get get the weekend started right with some Friday Barbell Therapy!    

WOD For 08-16-19:

Every 90 Seconds For 20 Rounds (30 Minutes):

Hang Squat Clean + Front Squat + Jerk

*Use FOUR Weights:

ROUNDS 1-5: Light (40-50% of 1RM C&J)

ROUNDS 6-10: Moderate (50-60%)

ROUNDS 11-15: Moderate (60-70%)

ROUNDS 16-20: Moderate-Heavy-ish (70-80%)

*Technical Consistency! Ideally 20 of 20 made rounds, no misses!

*If you miss during Rounds 16-20 you MUST lower the weight the next round.

*Any style of jerk is allowed.

Snatch Complex & More Snatches

For the first part of Thursday’s program it’s important to climb in weight only as your technique allows. Doing this complex incorrectly at progressively heavier weight simply reinforces your bad habits in the snatch.

For the snatch pulls focus on a vertical leg drive and tall finish by continuing to push through the floor at the top. The bar should stay close to the torso, with elbows up & out.  At the top you should not be falling or leaning back, leaning forward over the bar, leaving the ground with your feet, or re-bending your legs. 

For the power snatch focus on replicating the same tall, vertical leg drive and close proximity of the bar immediately after contact with the hips - but then add the active pull under to receive the bar overhead.

WOD for 08-15-19:

12 Minutes to Establish a Top Set:

2 Snatch Pulls + 2 Power Snatches

Climbing only as technique allows

-then-

2 Rounds for Time:

20 Power Snatches @ 115/80 lbs

50 Double Unders

20 Toes-to-Bar

50 Double Unders

Mid-Week Partner Piece

This is a fun one… so go hard, try some different strategies, high five each other, and enjoy doing more work in a one hour class than most people will do all week!

WOD For 08-14-19:

With a Partner For Total Time (including penalties*):

5000m Row

Switch every 250m, exactly.

PENALTIES:

*For every meter over 250 when the counter stops, there is a 2-rep Wall Ball penalty (e.g. if the counter stops at 256m the team owes 12 Wall Balls). 

*For every meter under 250 the team owes the difference plus 5 AbMat Sit-ups (e.g. if the counter stops at 247m the team owes 8 AbMat Sit-ups). 

The penalties accumulate and must be performed at the end of the 5000m row.  The team's time includes the time required to complete the penalty reps, which can be divided/shared in any fashion with ONLY ONE person working at a time.

(Compare to 06-20-18, 03-11-16)

Tuesday Meat & Potatoes

Tuesday’s program is composed of some classic strength work and then a fast & furious triplet AMRAP as a follow-up to Monday’s “Betty” re-test. I like to call these types of training days “meat and potatoes” — nothing too fancy, nothing that’s trying to be cute, just good old fashioned strength & conditioning… getting yourself under a heavy barbell and then chasing intensity to finish.

WOD For 08-13-19:

Every 2 Minutes For 7 Rounds (14 Minutes):

3 Back Squats

Quickly warm-up to a working weight prior to the first round, then either climb in small jumps or stay at a challenging weight across several (or all) of the seven rounds.

-then-

AMRAP 7 Minutes:

7 Chest-to-Bar Pull-ups

14 KB Swings @ 70/53 lbs

21 Air Squats

Mainsite Monday: "Betty"

Monday’s program features an annual re-test of the classic CrossFit.com mainsite benchmark WOD “Betty.”  Focus on keeping these reps as truly push PRESSES and not push jerks by driving the barbell off the body with the legs and then finishing overhead by pressing, and NOT re-bending at the knees or hips (squeeze your glutes and quads until the bar has reached full lockout overhead).  

Enjoy and Happy Monday!

WOD For 08-12-19:

1 Power Clean + 3 Push Presses:

12 Minutes to Build to a Top Set

Add to 07-30-19 if possible.

-then-

“Betty”

5 Rounds For Time:

12 Push Presses @ 135/95 lbs

20 Box Jumps @ 24/20 in

(Compare to: 06-18-18, 06-28-17, 09-09-16, 10-19-15, 04-16-15, 11-03-14, and 04-23-14)

Controlled Chaos v2.0

Here’s an updated Sweaty Saturday Team Special classic with a little bit of everything for all you and your fitness friends.

Happy weekend, Arena Ready!

WOD For 08-10-19:

"Controlled Chaos v2.0"

In Teams of THREE, For Time:

A) All Three Working At The Same Time, Each on a Different Movement:

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

125 Calorie Row (FMM = 115 Cal, FFM = 105 Cal , FFF = 95 Cal) 

100 Lateral Bar Burpees

B) One Person Working at a Time, Completed in Order as Written (i.e. 75-50-25):

75 Power Cleans @ 135/95 lbs

50 Power Snatches

25 Squat Clean Thrusters

***For Part A game plan how your team will split the work into pre-set rounds & reps with planned transitions.  For example:

5 Rounds of...

Athlete A - 30 Wall Balls

Athlete B - 25 Calorie Row

Athlete C - 20 Lateral Bar Burpees

(Everyone rotates to repeat this 5 times until Part A is complete)

***For Part B there is only one person working at a time, and reps can be split in any fashion as long as the movements are completed in order as written (75 > 50 > 25).  We recommend smaller sets and quick transitions to keep the pace as fast as possible with good technique.  

Friday Fun Stuff

A change-up from earlier in the week with some bench pressing, reduced intensity, skill & accuracy practice, and added mid-line work.

Plus WHO DOESN’T LOVE A LITTLE BENCH ON A FRIDAY?!

WOD For 08-09-19:

For Quality and Load (NOT For Time):

5-4-3-2-1

Bench Press (climbing to a heavy single)

50-40-30-20-10

Medicine Ball Russian Twists @ 20/14 lbs

50-50-50-50-50

Unbroken Double Unders

Build to a working bench press weight for your first set of 5 by taking a few warm-up sets.

Rest as needed between movements & rounds, but move swiftly enough to complete all 5 rounds within the allotted time.