Sweaty Saturday Team WOD: Down & Up The Ladder

Sweaty Saturday Team WOD: Down & Up The Ladder

You had to know something like this was coming after a day of focused snatching - happy weekend, athletes!

WOD For 08-19-17:

In Teams of THREE Athletes, For Time:

100 Calorie Row

90 Burpees Over The Rower

80 Thrusters @ 95/65 lbs

70 Sumo Deadlift High Pulls

80 Thrusters

90 Burpees Over The Rower

100 Calorie Row

 

Only one athlete working at a time.  Reps may be shared in any fashion and do not have to be split evenly.  Teams must use the same rower.

Friday Funday: Snatches

Friday Funday: Snatches

Similar to what we did last Wednesday with clean & jerks, we'll spend Friday classes focusing on snatches. Our EMOM workout should give athletes an opportunity to incorporate what we've practiced these last few weeks in maximizing leg drive and "finishing the 2nd pull" (as it's often described by many) - and with 12 work sets comprised of triples, doubles, and singles it should be a fun class of lifting.

Happy Friday, everyone!     

WOD FOR 08-18-17:

Press in Snatch:

3-3-3-3

For Quality

 

-then-

 

EMOM 14 Minutes:

MINUTES 1-4:
3 Snatches, Moderate (~65-70% of 1RM)

MINUTE 5: 
REST & Change Weight

MINUTES 6-9:
2 Snatches, Moderately Heavy (~75-80%)   

MINUTE 10:
REST & Change Weight

MINUTES 11-14:
1 Snatch, Heavy (~85-90%)

Use the same weight across for all four triples, then all four doubles, and then all four singles, changing the weight only during the rest minutes. The goal is make all 12 sets with no misses, so remember that "heavy" does not mean "max." Percentages shown are of a 1-rep max, and are simply rough guidelines. Both power and/or full snatches are allowed (athlete's choice today). Touch-and-go for the triples and doubles is not required.    

(Compare to 07-08-16 and 01-22-16)

Nutrition Talk Turnout!

Nutrition Talk Turnout!

Thanks to everyone who attended Sarah's Nutrition Talk on Tuesday evening - we had a great turnout and there was a lot of information covered.  The talk was streamed to Facebook Live in the private Arena Ready Facebook group, so if you're interested you can go back and watch it at your convenience (you'll just need to bear with the less than ideal acoustics).

Thanks also to Vivian for capturing a few images of the talk!

WOD For 08-17-17:

On a Running Clock...

A) From 0:00 - 8:00

AMRAP 8 Minutes:

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

10 Hand Release Push-ups

10 Toes-to-Bar

 

B) From 11:00 - 31:00

Back Squat:

7-5-3-1-1-1

Use the rep scheme to build to a heavy single top set.

 

C) From 34:00 - 40:00

Weighted Plank Hold:

3 x 0:45 (Rest 1:00 Between Efforts)

Add to last week 08-11-17 if possible.

Mid-Week Partner WOD

Mid-Week Partner WOD

Not quite what we meant, Molly and Molly...

WOD For 08-16-17:

With a Partner For Time:

1000m Row

42 Deadlifts @ 165/115 lbs

1000m Row

30 Hang Power Cleans

1000m Row

18 Push Jerks

 

One athlete working at a time. Reps may be shared in any scheme and do not have to be equally split. Partners must tag during the transition from the rower to the barbell and vice-versa.  

Sarah's Nutrition Talk: Tuesday Evening at 7pm!

Sarah's Nutrition Talk: Tuesday Evening at 7pm!

REMINDER: we're hosting Coach Sarah's "Macros Management aka How to Paleo your Macros" nutritional talk on Tuesday evening at 7:00pm at Arena Ready.

Nearly everyone agrees that healthy eating is a key component of optimal health and performance, but reaching consensus on the definition of "healthy" is typically quite another matter. This talk is intended to help you make informed decisions about what and how much to eat, taking into consideration your unique goals, lifestyle, and preferences. Optimizing food quality and nutrient density is important, as is managing the quantity and ratio of macronutrients you consume. Ultimately, what and how much to eat is also very uniquely personal, based on lifestyle, preferences, and even genetics (but that's beyond the scope of this talk!) We hope you'll join us to learn more!

Sarah holds the CISSN and is a Precision Nutrition Level 1 Certified Coach. She is part way through a Masters degree in Nutrition and Human Performance, and was formerly a Head Trainer on the CrossFit HQ Seminar Staff (whose weekend seminars include an in-depth lecture on nutrition). In short, she has a wealth of formal knowledge on the topic of nutrition, and as a high level athlete in track & field, CrossFit, Olympic weightlifting, and GRID she's built a ton of experience in athletic performance nutrition through the constant refinement and improvement of her own regimen.  She's also counseled many other athletes and every day folks to help them find feasible nutrition strategies they can stick to in order to meet their various goals.  

This talk is FREE to Arena Ready members and all are welcome and encouraged to attend! We'll allow for Q&A time so that you can get some of your nutrition questions answered, and will also provide some light snacks and drinks for those in attendance (thanks to Territory!).  You're encouraged to bring in any regular snacks or food items you regularly consume that you'd like help accounting for in your diet (e.g. "hey, I have these almonds and a banana which I brought from my office and I eat all the time - how do I account for this when balancing my macros?").  

Please sign-in for the Nutrition Talk in Mindbody (just like you would for a class) so that we can plan refreshments and seating ahead of time.   We look forward to seeing you all on Tuesday at 7:00pm!

WOD For 08-15-17:

Snatch Pull + Power Snatch + Hang Squat Snatch:

5 Sets of (1+1+1)

 

-then-

 

4 Rounds For Max Reps:

Overhead Squats @ 95/65 lbs

Chest-to-Bar Pull-ups

Box Jumps @ 24/20 in

 

This is 40 seconds of work per movement followed by 20 seconds of rest & transition time. There is 1 minute of rest between rounds.  Score by total reps completed across all four rounds.

Lost & Found: Last Call!

Lost & Found: Last Call!

LAST CALL! The gym's Lost & Found has reached a near overflow, and quite random status.  Gym clothes, shoes, flip flops, wrist wraps, lifting straps, small kitchen appliances (LOL), books, opened but apparently undesired packages, baby stuff, water & shaker bottles, and kitchen utensils are some of the items that are currently looking for their owners.  

We will sweep the items in the gym's storage cubbies and Lost & Found bin in a few days - anything left over will be donated to charity before the end of this week.    

Thanks for your attention! 

REMINDER: Sarah's Nutrition Talk this Tuesday evening, Aug 15th at 7:00pm! (click for more details)

WOD For 08-14-17:

3 Rounds For Time: 

10 Deficit Handstand Push-ups @ 4/2 in

20 Calorie Row

30 Kettlebell Swings @ 70/53 lbs

40 Walking Lunges

50 Double Unders

Sarah's Nutrition Talk: Tuesday, August 15th at 7pm

Sarah's Nutrition Talk: Tuesday, August 15th at 7pm

We're hosting Coach Sarah's "Macros Management aka How to Paleo your Macros" nutritional talk on Tuesday evening at 7:00pm at Arena Ready.

Nearly everyone agrees that healthy eating is a key component of optimal health and performance, but reaching consensus on the definition of "healthy" is typically quite another matter. This talk is intended to help you make informed decisions about what and how much to eat, taking into consideration your unique goals, lifestyle, and preferences. Optimizing food quality and nutrient density is important, as is managing the quantity and ratio of macronutrients you consume. Ultimately, what and how much to eat is also very uniquely personal, based on lifestyle, preferences, and even genetics (but that's beyond the scope of this talk!) We hope you'll join us to learn more!

Sarah holds the CISSN and is a Precision Nutrition Level 1 Certified Coach. She is part way through a Masters degree in Nutrition and Human Performance, and was formerly a Head Trainer on the CrossFit HQ Seminar Staff (whose weekend seminars include an in-depth lecture on nutrition). In short, she has a wealth of formal knowledge on the topic of nutrition, and as a high level athlete in track & field, CrossFit, Olympic weightlifting, and GRID she's built a ton of experience in athletic performance nutrition through the constant refinement and improvement of her own regimen.  She's also counseled many other athletes and every day folks to help them find feasible nutrition strategies they can stick to in order to meet their various goals.  

This talk is FREE to Arena Ready members and all are welcome and encouraged to attend! We'll allow for Q&A time so that you can get some of your nutrition questions answered, and will also provide some light snacks and drinks for those in attendance (thanks to Territory!).  You're encouraged to bring in any regular snacks or food items you regularly consume that you'd like help accounting for in your diet (e.g. "hey, I have these almonds and a banana which I brought from my office and I eat all the time - how do I account for this when balancing my macros?").  

Please sign-in for the Nutrition Talk in Mindbody (just like you would for a class) so that we can plan refreshments and seating ahead of time.   We look forward to seeing you all on Tuesday at 7:00pm!

WOD For 08-12-17:

With a Partner, Against a 25-Minute Clock:

BUY-IN (one athlete working at a time, split anyhow):

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

75 Box Jumps @ 24/20 in 

-then-

In the Remaining Time, AMRAP of (one athlete completes a FULL ROUND, then athletes switch):

15 Deadlifts @ 135/95 lbs

12 Hang Power Cleans

9 Front Squats

6 Push Jerks 

 

The team's score is the rounds + reps completed of the 15-12-9-6 barbell sequence.

August Yoga Classes: A Friendly Reminder

August Yoga Classes: A Friendly Reminder

REMINDER that Dani will be teaching yoga classes in August on the following dates (starting this weekend!):

Sunday 8/13 at 9am

Monday 8/14 at 7pm

Monday 8/21 at 7pm

Sunday 8/27 at 9am

For what to expect during one of Dani's yoga classes click here to read a previous post. Remember that yoga is available to all Arena Ready members as a part of your membership (there is no charge to attend!) - we simply ask that you sign-up for class in advance so that Dani knows how many to expect, and bring your own mat if you have one (we have a few to borrow if you don't).  All levels of experience are welcome!  

WOD For 08-11-17:

AMRep 16 Minutes With a Partner:

PARTNER A

12 Dumbbell Bench Presses @ 50/35 lbs (each side)

6 Strict Pull-ups

60 Double Unders

PARTNER B

25/20 Calorie Row OR 20/15 Calorie Assault Bike

 

Partner A completes AMRep of the 12-6-60 triplet while Partner B rows or bikes, then athletes switch. The team's score is total reps completed of the triplet PLUS total calories rowed and/or biked.

 

-then-

 

Weighted Plank Hold:

3 x 0:45 (Rest 1:00 Between Efforts)

Add to last week 08-02-17 if possible.

Throwback Thursday

Throwback Thursday

#TBT to Coaches Liz, Sarah, and Amy in the rope climb/squat clean event at the 2013 Regionals: 

WOD For 08-09-17:

Alternating EMOM For 5 Rounds (10 Minutes):

1) 3 Back Squats, climbing

2) 30-45 Second Double Kettlebell Front Rack Hold, pick load

 

-then-

 

3 Rounds For Time:

21 Walking Lunges

15 Burpees

9 Double Kettlebell Front Rack Squats @ 53/35 lbs (per side)

Is a Fast Mile More Impressive Than a Slow Marathon?

Is a Fast Mile More Impressive Than a Slow Marathon?

I recently read an "Outside" magazine article titled "A Fast Mile Is More Impressive Than a Slow Marathon" and it made me think... what do YOU all think?

There are parts of the piece that I agree with and others that I don't - but it's a fun and interesting debate to ponder nonetheless.  So give it a quick read and let me know your thoughts - here's the article in its entirety:

A Fast Mile Is More Impressive Than a Slow Marathon

There's something a little gimmicky about celebrating distance purely for distance's sake

Last year, speaking to Outside, ultrarunner Rickey Gates made the following observation while reflecting on Mount Marathon, the brief but notoriously brutal mountain race in Seward, Alaska: “There’s a great fascination with ultras being harder than other races,” Gates said, “but the mile is every bit as difficult as 100 miles if you apply yourself to it.”

Coming from a guy who is currently wrapping up a 4,000-mile run across the country, the notion that four laps around a track can potentially pose a serious challenge might seem a little surprising. The mile is every bit as difficult as 100 miles? How can that be the case? Only a sliver of the global running population will ever experience the rigors of racing Western States or Leadville. The mile run, on the other hand, is firmly ensconced as an enduringly unpopular fixture in high school gym classes from Miami to Anchorage.

When the goal is merely to finish, it’s logical to assume that the longer the race, the more formidable the task. There are exceptions, of course. Mount Marathon is “only” a 5K, but every year runners struggle to complete the precipitous 3,000-foot ascent/descent in one piece. In 2012, someone disappeared.

But while surviving an ultra (or, for that matter, a boring old “regular” marathon) can be a gratifying item to cross off your bucket list, it shouldn’t obscure the fact that, as Gates notes, on the hierarchy of running achievement, longer doesn’t automatically mean more difficult. Another way of putting this is that it’s less about what you run and more about how you run.

In high school, I had a running mentor of sorts who insisted that the 800 meters (two laps around a track) was the toughest track and field event. His rationale was that the half-mile is essentially “a two-lap sprint,” requiring an almost all-out effort from the gun. The 1,500 meters was long enough that you could relax and find a groove. In the 400 meters, meanwhile, you had the psychological edge of knowing the race was just one lap. But the 800 was vicious. Two minutes of pure agony.

It’s a contentious claim, to be sure—for one thing, nobody can truly sprint for two laps—but at the time it helped me appreciate the way each event carries its own distinct challenges if one is willing to “apply oneself.” It may be a symptom of distance-running snobbery, but I’ll always find it more impressive when someone tries to run their fastest possible mile than when someone putters through an ultra and then expects adulation because they managed not to die.

(This is not to suggest that the only “right” way to run a race is so you’re semicomatose by the end. I have no beef with anyone who’d prefer to stop every mile for a selfie. If your idea of a good time is running 26.2 miles in Star Wars cosplay, may the force be with you.)

There’s a tendency among certain nonrunners to assume that anyone who pursues the sport competitively aspires to take part in ever-longer events. The underlying assumption here is that race distance, rather than effort, is the ultimate validation of athletic prowess. This is as untrue for amateurs as it is for professionals. I know dedicated 5K runners who have zero interest in the marathon but could qualify for Boston in their sleep. Some of these athletes have PRs that are so fast that it fills me with a combination of rage and despair, yet they still get asked if they think “they could do a marathon,” as if that would be a career-defining moment.

Call it the bias of a former track runner, but I’ve always believed there’s something vacuous and a little gimmicky about celebrating distance purely for distance’s sake. It’s the same thing that annoys me about one-upmanship in obstacle-course racing: the idea that the only way to “push the envelope” is by tacking on more miles or adding a larger vat of electrified manure for contestants to plunge into.

Again, this is not to disparage those who might find enlightenment in the church of Tough Mudder or by running 5,649 laps around a half-mile city block. But if you want to test the limits of what you’re capable of, a good old-fashioned 5K can be a just as effective (and probably more affordable) as a more ostensibly “extreme” alternative.

You just have to apply yourself. 

-Martin Fritz Huber (Outside)

WOD For 08-09-17:

Press in Split:

5-5-5

For Quality

 

-then-

 

Jerk in Split:

3-3-3 

For Quality

 

-then-

 

EMOM 14 Minutes:

MINUTES 1-4:
3 Clean & Jerks, Moderate (~65-70% of 1RM)

MINUTE 5: 
REST

MINUTES 6-9:
2 Clean & Jerks, Moderately Heavy (~75-80%)   

MINUTE 10:
REST

MINUTES 11-14:
1 Clean & Jerk, Heavy (~85-90%)

Use the same weight across for all four triples, then all four doubles, and then all four singles, changing the weight only during the rest minutes. The goal is make all 12 sets with no misses, so remember that "heavy" does not mean "max." Percentages shown are of a 1-rep max, and are simply rough guidelines.  Power or full clean is allowed and push/power or split jerk is allowed (athlete's choice today). Touch-and-go for the triples and doubles is not required.    

(Compare to 07-14-16 and 01-29-16)

Lost & Found: Come And Get It!

Lost & Found: Come And Get It!

It's about that time... the gym's Lost & Found has reached a near overflow, and quite random (LOL) status.  Gym clothes, shoes, wrist wraps, lifting straps, Tupperware, books, opened but apparently undesired packages, bags of donated clothes/small appliances/baby stuff, water & shaker bottles, and kitchen utensils are some of the items that are currently looking for their owners.  I think there might be a kitchen sink in there somewhere too...

We will consolidate the items in the Lost & Found bin (or next to it) this week so that potential owners can claim their stuff - anything left over next week will be donated to charity.    

Thanks for your attention! 

WOD For 08-08-17:

6 Rounds, Start Every 3 Minutes:

3 Strict Ring Muscle-ups

6 Deadlifts @ 255/175 lbs

9 Box Jumps @ 30/24 lbs

15/12 Calorie Row Sprint

 

Want to dial up the intensity? Row faster.

The Fittest On Earth

The Fittest On Earth

Mat Fraser and Tia-Clair Toomey were crowned "The Fittest on Earth" on Sunday after the culmination of an exciting competition at the 2017 CrossFit Games.

The final day of competition included a few entertaining, well-programmed workouts that I think the Arena Ready community can appreciate.  Among the final day's events were a "2223 Interval" workout with a repeating gymnastics and mono-structural buy-in, followed by max reps on the barbell (sound familiar? LOL) - and then a sprint-like final of HSPU, KB deadlifts, and overhead walking lunges titled "The Fibonacci Final."  I'm going to bet that most of the nerds of Arena Ready (and I use the term "nerds" affectionately since I'd like to consider myself in that category) didn't have to Google "Fibonacci" to figure out why the 5, 8, 13-rep workout was named as such.

Hope everyone had a great weekend!  

WOD For 08-07-17:

AMRAP 17 Minutes:

20/17 Calorie Row

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

20 Medicine Ball Sit-ups @ 20/14 lbs

10 Power Snatches @ 135/95 lbs