Two Sick Estrellas...

Sorry everyone! Two sick Estrellas gets you one very short blog. But, have no fear... you still get the workout of the day, and you'll be in good hands with Coaches Esterina, Alyssa, Tony and Kate on Wednesday!

On that note, since it's flu season and all...if you're sick, might be sick, or know someone who is probably sick, please be conscientious - stay away from the gym for sure if you have a fever, and if you think it's ok (for others, not just for you) to work out, still be sure to use the gym wipes on all of your equipment and wash your hands regularly. Soap and gym wipes are two things we genuinely love buying!

See you soon hopefully!

Reminder: AR Holiday Party on Sat, December 16th (click for more details)!

WOD FOR 12-12-17:

Hang Squat Clean:

5-5-5-5-5

-then-

For Time (10 min cap):

21-15-9 Hang Squat Clean (135/95)

100-75-50 Double Under

Weight should feel medium, and lighter than in part one.

 

Track Days With Coach Kim

Track Days With Coach Kim

A few athletes after their track day WOD with Coach Kim on Sunday:

TrackDay-Kim.jpg

Check the private Arena Ready Facebook group for more info on future track days with Kim -- I know a bigger group is interested in these workouts so we're looking forward to growing the group and getting some aerobic capacity work in on the track!

Reminder: AR Holiday Party on Sat, December 16th (click for more details)!

WOD FOR 12-12-17:

Strict Press (Cycle 1, Week 2):

Using 90% of your top lift from 11-29-17 or 11-23-17 as your "base" weight...

70% x 3

80% x 3

90% x 3+ (AKA "Max Effort" or "as many reps as you can safely perform")

 

For example, if you lifted 100 lbs on 11-29-17 then use 90% of that (90 lbs) as your "base" weight:

70% x 90 lbs = 63 lbs x 3 reps

80% x 90 lbs = 72 lbs x 3 reps

90% x 90 lbs = 81 lbs x 3+ reps ("Max Effort" or "as many as you can safely perform")

 

-then-

 

AMRAP 8 Minutes:

200m Run

16 Kettlebell Swings @ 70/53 lbs

8 Burpee Box Jumps @ 24/20 in 

 

Facing the box is NOT required. Step-ups ARE considered scaling. Start fast and try to hold the pace.

 

-then-

 

Weighted Plank:

3 x 0:45 (Rest 1:15 Between Efforts)  

AR Holiday Party: Saturday, December 16th!

Holiday Party: Saturday, Dec 16th

A friendly reminder that the 6th Annual Arena Ready Holiday Party will be this Saturday, December 16th, We plan on getting started around 4:30pm, hopefully allowing those who have other parties or obligations later that evening to attend.  We'll probably wind things down around 8:00pm.  Due to the popularity of the party over the years we'll be hosting it downstairs this time to provide more space for us to spread out and celebrate. 

Potluck: Paleo or Not!

Back by popular demand we will continue the tradition of making the party a potluck-style shindig, so feel free to bring a dish/treat/drinks to share.  Healthy options are of course appreciated but by no means required.

Bring The Fam!

Our holiday parties, like many of our events, are generally family friendly - so bring your loved ones (including little ones) if so desired.  That said, we may or may not be revisiting some popular games to test our functional fitness...  

Bottle-game.jpeg

Wear a sturdy belt and choose your partner wisely, my friends.

Turn the SOUND UP for full effect at the end

WOD For 12-11-17:

"That Was a Spicy Meat-a-ball-AHH!"

Alternating EMOM For 5 Rounds (25 Minutes):

MIN 1) 15 Chest-to-Bar Pull-ups

MIN 2) 15 Hang Power Snatches @ 95/65 lbs

MIN 3) 21 Wall Balls @ 20/14 lbs to 10/9 ft

MIN 4) 21/15 Calorie Row

MIN 5) REST

 

Score this workout similar to a Tabata. Start with the prescribed rep scheme and hold for as long as possible. Record your LOWEST rep round for each of the four movements, with the best possible score being 15-15-21-21/15 (meaning you held the prescribed reps throughout all 5 rounds of the workout).

Sweaty Saturday Holiday WODs: "Zach's Eight Crazy Nights"

Sweaty Saturday Holiday WODs: "Zach's Eight Crazy Nights"

Every year around the holidays at Arena Ready we do several traditional WODs (of our own tradition, that is) which include our AR version of a "Twelve Days of CrossFit" workout around Christmas Eve... and, of course, "The Chief" around New Year's Eve.  So those of you who have joined the gym in the last year may get to experience your first shot at those challenging WODs over the next few Saturdays.  

Two years ago, Zach - who has been an athlete at AR for over five years - asked me, "Hey, why isn't there an 'Eight Crazy Nights' workout too?!"  I didn't really have a good answer for him other than, "Hmmm, good point.  There should definitely be one.  And it should have some of your ninja movements in it, and some of the stuff you hate too."

And thus, Zach's Eight Crazy Nights was born.  Too bad Adam Sandler's not here to serenade us through the WOD, although I'm sure we could arrange for is infamous Chanukah Song to play on loop for the entire duration of each Saturday class.  You know you'd sing along for at least the first time through, don't lie... just let it happen... 

ARopen17.5-128.jpg

Zach knocking out one of his many ninja skills - double unders (which are, sadly for him, not in this workout)

WOD For 12-09-17:

"Zach's Eight Crazy Nights"

For Time*:

1) 200m Run

2) 12m Bear Crawl (40ft down + 40ft back)

3) Ring Muscle-ups

4) Push Jerks @ 155/105 lbs

5) Front Squats @ 155/105 lbs

6) Hang Power Cleans @ 155/105 lbs

7) Deadlifts @ 155/105 lbs

8) Thrusters @ 155/105 lbs

 

*This workout is performed in the same fashion as the song "The Twelve Days of Christmas" (except there are eight nights, instead of twelve days).  The numbers 1 through 8 represent repetitions of that specific movement. Start with 1, then perform 2-1, then 3-2-1, then 4-3-2-1, etc. until reaching 8-7-6-5-4-3-2-1.

(Compare to 12-17-16 and 12-05-15)

Deadlift 5-3-1: Week Two

Deadlift 5-3-1: Week Two

Friday deadlifts continue into week two of the current cycle.  Happy Friday, friends!

WOD For 12-08-17:

Deadlift (Week 2):

Using 90% of your top lift from 11-25-17 or 02-02-17 as your "base" weight...

70% x 3 

80% x 3

90% x 3+ (AKA "Max Effort" or "as many reps as you can safely perform")

 

For example, if you lifted 200 lbs on 11-25-17 then use 90% of that (180 lbs) as your "base" weight:

65% x 180 lbs = 126 lbs x 3 reps

75% x 180 lbs = 144 lbs x 3 reps

85% x 180 lbs = 162 lbs x 3+ reps ("Max Effort" or "as many as you can safely perform")

 

-then-

 

Alternating Double Tabata:

Double Unders

Russian Kettlebell Swings @ 70/53 lbs

This is 20 seconds of work followed by 10 seconds of rest, repeated for a total of 16 intervals (8 total minutes).  We will alternate movements each interval (DU, KBS, DU, KBS, etc...) completing 8 intervals per movement.

Your score is you lowest rep interval for each of the two movements. 

 

-then- 

 

Weighted Plank Hold:

3 x 0:45 (Rest 1:15)

 

Back To Basics: The Wall Ball

Back To Basics: The Wall Ball

Many of you know how I feel about sloppy push-ups (if you don't, feel free to read my mini-rant here), and that same attitude applies, in large part, to the wall ball as well.  The basic squat is the foundation of so much of human movement, and the wall ball is one of the most utilized versions of a squat in many CrossFit settings.  Generally speaking, if you squat well in one version of a squat then you likely squat well in most or all of the others.  Recently, however, a strange and anomalous epidemic has swept through our gym: OTHERWISE GOOD SQUATTERS NOT GOING BELOW PARALLEL ON WALL BALLS.   

What, pray tell me, is going on?!  Walk into any class when we're back squatting, front squatting, or hell, even snatching or cleaning, and most would say "Damn, that's a pretty good group of squatters and barbell movers right there!"  Walk into any class recently with wall balls programmed and you might think "Huh, maybe they're supposed to be above parallel today? Like, you know, maybe it's a thing... a weird thing that Rob wrote into the programming."

No. No, I did not.

Somewhere along the way we lost our wall ball way.  And now my spirited battle against floppy fish push-ups will have to start including half-rep wall balls as well... at least for the time being that is.  I like to give folks the benefit of the doubt and assume that they're trying to go below -- so often I will ask "Hey, Jon Snow, are you allowed to squat below parallel?"  Or in more detailed terms "Are you indeed the King of The North, and if so, are you currently working around something physical which dictates that you should not be going all the way down?"

So if you're cleared to squat below parallel and you're not doing it, please start.  Like now.  And if a coach tells you you're not below parallel please believe them -- they're not doing the workout, they can see straight, and their job is to tell you what they observe and help you correct it if needed.  This is usually indicated by the the simple term "Go a little lower (fill in your name here)!"  Generally this means "Hey your position looks great except now do the full movement."

I don't want to be a jerk and start subtracting reps from people mid-WOD (I have been known to do that in the past), but I do believe that intent does not equal achievement.   And as I sit here with a surgically repaired left hip and about to start a rehab process (so that I can finally squat heavy below parallel, or back squat at all, for the first time in seven years) I say to you with much love DON'T MAKE ME KICK YOU WITH MY GOOD LEG FOR NOT USING YOUR PERFECTLY GOOD (TWO) HIPS TO GET BELOW PARALLEL.

xoxo,

Crabby Pants

(Next up in the cranky queue: "Please Try Signing Up For Class More Than 5 Minutes Before It Starts AKA The Rule of Universalizability")

WOD For 12-07-17:

Alternating EMOM For 4 Rounds (8 Minutes):

1) 80ft Single-Arm Overhead Kettlebell Carry @ pick load

2) 30 Seconds Wall Ball Bottom Position Static Hold @ pick load

This is for QUALITY.

The overhead carry should be done at a weight where you can hold the correct position and walk fairly slowly 40ft down & back (alternate sides with each round).  Here's a hint: if you have limited overhead mobility this will be hard, so check your ego and choose a lighter KB so you can actually start to effect change.

 

-then-

 

"Rosemary v2.0"

FIVE 90-Second Cycles For MAX REPS of Burpees:

21-18-15-12-9 Wall Balls @ 20/14 lbs to 10/9 ft

15/11 Calorie Row

MAX REPS Burpees Over the Rower

(Rest 90 Seconds Between Cycles)

 

Wall Ball reps start at 21 in the first cycle and decrease by 3 reps every cycle -- do them unbroken. Sprint the row. Your score is the total number of burpees over the rower completed.  

Pro Tip: Re-set and/or turn on the rower monitor just before you start each cycle, so you don't waste time in transitions.

Wednesday Hang Power Snatches

Wednesday Hang Power Snatches

Happy Hump Day, friends!

WOD For 12-06-17:

Hang Power Snatch:

3-3-3-3-3

Climbing as technique allows

 

-then-

 

5 Rounds For Time:

7 Hang Power Snatches @ 95/65 lbs

7 Toes-to-Bar

14 Box Jumps @ 24/20 in

Press 5-3-1

Press 5-3-1

Similar to our Friday deadlifts following a "Wendler 5-3-1" progression, we'll be including a Strict Press 5-3-1 to help build some bigger numbers in the overhead press.  Remember to use current era numbers when making your percentage calculations, be consistent with the program, and trust in the process (even if it feels "too easy" to start).  If you do all three then you'll have some bigger numbers to come!

WOD For 12-05-17:

Strict Press (Week 1):

Using 90% of your top lift from 11-29-17 or 11-23-17 as your "base" weight...

65% x 5 

75% x 5

85% x 5+ (AKA "Max Effort" or "as many reps as you can safely perform")

 

For example, if you lifted 100 lbs on 11-29-17 then use 90% of that (90 lbs) as your "base" weight:

65% x 90 lbs = 59 lbs x 5 reps

75% x 90 lbs = 68 lbs x 5 reps

85% x 90 lbs = 77 lbs x 5+ reps ("Max Effort" or "as many as you can safely perform")

 

-then-

 

AMRAP 13 Minutes:

400m Run

20 AbMat Sit-ups

10 Back Squats @ 225/155 lbs

 

Use a rack for the back squats. If you can't do the first set of squats without re-racking the bar then it's too heavy for the intended stimulus.

Reminder: Liftoff Score Submissions

Reminder: Liftoff Score Submissions

A quick reminder for any of you who officially entered in the CrossFit Liftoff and performed the events this past weekend: the score submissions are due on the CrossFit Games website here by 5pm on Monday.  If you're reading this now just get the score in already so you don't accidentally forget!

Hope you all had a great weekend.  Let's start this week off strong & hot out of the gate, shall we?

WOD For 12-04-17:

For Time:

4 Rounds of "Cindy"

1 Round of "DT"

3 Rounds of "Cindy"

1 Round of "DT"

2 Rounds of "Cindy"

1 Round of "DT"

1 Round of "Cindy"

1 Round of "DT"

 

1 Round of "Cindy" is:
5 Pull-ups
10 Push-ups
15 Air Squats
 
1 Round of "DT" is:
12 Deadlifts @ 155/105 lbs
9 Hang Power Cleans
6 Push Jerks
 
(Compare to 08-18-16)

Saturday: Liftoff Event 3

Saturday: Liftoff Event 3

Check out yesterday's post for the details on Saturday classes and Sunday Barbell Club class.

Good luck to those who are officially entered in the Liftoff!  And to those not entered have fun with the workout anyway (and cheer on some friends)!

WOD For 12-02-17:

"2017 CrossFit Liftoff Event 3"

AMRAP 12 Minutes:

25 Pull-ups

50 Calorie Row

100 Overhead Squats @ 45/45 lbs

50 Box Jumps @ 24/20 in

25 Pull-ups

2017 Liftoff Event 3 Announced

2017 Liftoff Event 3 Announced

Welp, the "met-con" portion of the 2017 CrossFit Liftoff was announced on Thursday evening and it's eerily familiar -- basically it's last year's Event 3 workout, with the exception of 3 minutes less on the AMRAP clock and a slightly heavier barbell for the women.  You can check out the official workout standards, including the scaled version of the workout, by clicking hereand we've posted the standards video for the Rx workout below.

We'll run Event 3 as our class workout during all Saturday morning classes, so if you're officially entered in the Liftoff make sure to review the standards and prepare to have a gym buddy judge your performance for an official score.  If you're not officially entered no worries, just be prepared to do the workout as our class programming in a "heats style" hour of class -- and be prepared to potentially judge one of your fellow classmates (or at least cheer for them and help count reps!).

Remember that Events 1 and 2 are max snatch and max clean & jerk, respectively -- so those will be programmed for Barbell Club class on Sunday and any and all athletes who want to lift are welcome to sign-up for Sunday Barbell Club class and get their lifts in with some friends (whether you're officially entered or not).  Again, if you are officially entered be sure to review the standards here prior to coming into the gym.  

But, before we get into all of that how about session 1 of our deadlift strength cycle?  Friday deadlifts should make just about anyone happy -- and yes, we know this feels light to start... enjoy it, get the work done, be consistent, and move on to the next piece.

Happy Friday, all!

WOD For 12-01-17:

Deadlift (Week 1):

Using 90% of your top lift from 11-25-17 or 02-02-17 as your "base" weight...

65% x 5 

75% x 5

85% x 5+ (AKA "Max Effort" or "as many reps as you can safely perform")

 

For example, if you lifted 200 lbs on 11-25-17 then use 90% of that (180 lbs) as your "base" weight:

65% x 180 lbs = 117 lbs x 5 reps

75% x 180 lbs = 135 lbs x 5 reps

85% x 180 lbs = 153 lbs x 5+ reps ("Max Effort" or "as many as you can safely perform")

 

-then-

 

"Simple Spice: The Forgotten Spice Girl"

3 Rounds For Time:

400m Run

20 Russian Kettlebell Swings @ 70/53 lbs

15 Burpees

 

The ones that sting the most are often the simplest. Run fast, don't put the KB down, and sprint that last round of burpees. Strategy need not apply today.

CrossFit Liftoff #TBT

CrossFit Liftoff #TBT

Interested in participating in the worldwide Liftoff this weekend at Arena Ready?  Check out yesterday's post here and get then your butt in the gym this weekend!

#TBT Throwback Thursday to last year's 2016 CrossFit Liftoff when two of the worldwide champs were from right here at ARENA READY!  

Cassie won the -130 class worldwide with a performance that included a HUGE lifetime PR snatch of 182 pounds at 129 pounds bodyweight (that's 141% of bodyweight, folks!).

Sarah also won her weight class for the second year in a row (she was the 2015 champ as well), and perhaps more impressively finished 3rd overall among all classes worldwide.  Her 2016 Liftoff performance included a lifetime PR clean & jerk (complete with power clean for flair) of 265 pounds.

Additionally, each athlete who had been following our Barbell Club programming in 2016 over the last training cycle prior to the Liftoff hit lifetime PRs and/or "current era" PRs in their lifts.  It was an exciting time in the gym last November, and we're looking forward to another fun event this year!

Last year's PR lifts from two worldwide winners!

WOD For 11-30-17:

Every 90 Seconds For 6 Rounds:

2 x (Power Clean & Jerk)

 

Climb as your technique allows.  This is "power clean & jerk, power clean & jerk" and both push jerks and split jerks are allowed.  

 

-then-

 

"Midline Deception"

4 Rounds For Time:

100m Kettlebell "Suitcase" Farmer Carry @ 70/53 lbs

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

15 Medicine Ball Sit-ups @ 20/14 lbs

9 Box Jumps @ 30/24 in

 

The "suitcase" farmer walk is with a single KB held on one side. Alternate right and left sides each round (for 2 rounds total on each side).