July 4th Holiday Schedule

July 4th Holiday Schedule

We will be running a full/normal class schedule on Monday, July 3rd, and will be open with a holiday class schedule on Tuesday, July 4th.  Holiday workout classes on July 4th will be held at 9am and 10am - so come on in and get your fitness on before you head to your parties and BBQs!  

WOD for 06-29-17:

On a Running Clock...

A) From 0:00 - 18:00

Tempo Back Squat:

8-8-8-8 @ 30X3

Climbing. If possible add to last week's 10s.

For an explanation of the tempo notation click the "Tempo Back Squat" link above to be directed to last week's blog post.


B) From 20:00 - 32:00

For Time (12 Minute Cap):

400m Run

40 Walking Lunges

400m Run

40 Walking Lunges

400m Run


C) From 34:00 - 40:00

Weighted Plank Hold:

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

Barbell Etiquette: 2017 Edition

Barbell Etiquette: 2017 Edition

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 ISH 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:

  1. 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).
  2. 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 next to the gym desk.  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.
  3. Put the collars (AKA "clips") on for all your lifts, and load the heaviest plates on the inside. 
  4. 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. 
  5. 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.
  6. The Olympic-style weightlifting kilo plates (think rainbow colors) and accessory equipment on/near the platforms should be used for only that - Olympic weightlifting on the platforms (when they're down).
  7. There is an Eleiko competition bar on the floor behind the weightlifting platforms, as well as other assorted weightlifting-specific barbells.  If you have competed in a national-level Olympic weightlifting meet, or have posted a competition total high enough to do so, then feel free to use it for your lifts.  If not, please leave it alone (yes, it's supposed to be stored lying flat on the floor like that).  If I see it leaning against a wall vertically, racked in a squat rack, stored on the wall racks with the CrossFit/Rogue bars, or being used in a CrossFit WOD my head may actually explode and the gym will thus be closed indefinitely.   

Second, regarding lifting the barbells in class with your fellow athletes:

  1. 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."
  2. During a lifting session or barbell class try to avoid walking directly in front of someone taking a big 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.
  3. 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.
  4. 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 06-28-17:

Power Clean + 3 Push Presses:

12 Minutes To Establish a Top Set





5 Rounds For Time:

12 Push Presses @ 135/95 lbs (no rack)

20 Box Jumps @ 24/20 in 


Push presses means no re-bend of the legs when receiving the bar overhead - those are called jerks.  If you find yourself struggling to actually push press the barbell, particularly if you have a hard time with re-bending your legs, then scale accordingly so that you can do the written movement.  Yes, it's harder to push press in this workout - that's the point.  Enjoy! 

(Compare to 09-09-16, 10-19-15, 04-16-15, 11-03-14, and 04-23-14)



Virtuosity: performing the common uncommonly well.  

I love so many things about that concept, and how it can apply to several areas of life - including (obviously) to fitness.  In 2005 Greg Glassman wrote an article for the CrossFit Journal titled "Fundamental, Virtuosity, and Mastery: An Open Letter To CrossFit Trainers" and while it was intended for us coaches/trainers of CrossFit I think it's a great piece to read for anyone who does CrossFit.  Here is the article in its entirety:

In gymnastics, completing a routine without error will not get you a perfect score,

the 10.0—only a 9.7. To get the last three tenths of a point, you must

demonstrate “risk, originality, and virtuosity” as well as make no mistakes in

execution of the routine.


Risk is simply executing a movement that is likely to be missed or botched;

originality is a movement or combination of movements unique to the athlete—a

move or sequence not seen before. Understandably, novice gymnasts love to

demonstrate risk and originality, for both are dramatic, fun, and awe inspiring—

especially among the athletes themselves, although audiences are less likely to

be aware when either is demonstrated.


Virtuosity, though, is a different beast altogether. Virtuosity is defined in

gymnastics as “performing the common uncommonly well.” Unlike risk and

originality, virtuosity is elusive, supremely elusive. It is, however, readily

recognized by audience as well as coach and athlete. But more importantly,

more to my point, virtuosity is more than the requirement for that last tenth of a

point; it is always the mark of true mastery (and of genius and beauty).


There is a compelling tendency among novices developing any skill or art,

whether learning to play the violin, write poetry, or compete in gymnastics, to

quickly move past the fundamentals and on to more elaborate, more

sophisticated movements, skills, or techniques. This compulsion is the novice’s

curse—the rush to originality and risk.


The novice’s curse is manifested as excessive adornment, silly creativity, weak

fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery. If

you’ve ever had the opportunity to be taught by the very best in any field you’ve

likely been surprised at how simple, how fundamental, how basic the instruction

was. The novice’s curse afflicts learner and teacher alike. Physical training is no



What will inevitably doom a physical training program and dilute a coach’s

efficacy is a lack of commitment to fundamentals. We see this increasingly in

both programming and supervising execution. Rarely now do we see prescribed

the short, intense couplets or triplets that epitomize CrossFit programming.

Rarely do trainers really nitpick the mechanics of fundamental movements. 


I understand how this occurs. It is natural to want to teach people advanced and

fancy movements. The urge to quickly move away from the basics and toward

advanced movements arises out of the natural desire to entertain your client and

impress him with your skills and knowledge. But make no mistake: it is a

sucker’s move. Teaching a snatch where there is not yet an overhead squat,

teaching an overhead squat where there is not yet an air squat, is a colossal

mistake. This rush to advancement increases the chance of injury, delays

advancement and progress, and blunts the client’s rate of return on his efforts. In

short, it retards his fitness.


If you insist on basics, really insist on them, your clients will immediately

recognize that you are a master trainer. They will not be bored; they will be awed.

I promise this. They will quickly come to recognize the potency of fundamentals.

They will also advance in every measurable way past those not blessed to have

a teacher so grounded and committed to basics.


Training will improve, clients will advance faster, and you will appear more

experienced and professional and garner more respect, if you simply recommit to

the basics.


There is plenty of time within an hour session to warm up, practice a basic

movement or skill or pursue a new PR or max lift, discuss and critique the

athletes’ efforts, and then pound out a tight little couplet or triplet utilizing these

skills or just play. Play is important. Tire flipping, basketball, relay races, tag,

Hooverball, and the like are essential to good programming, but they are

seasoning—like salt, pepper, and oregano. They are not main courses.


CrossFit trainers have the tools to be the best trainers on earth. I really believe

that. But good enough never is, and we want that last tenth of a point, the whole

10.0. We want virtuosity!!

-Greg Glassman (The CrossFit Journal, 2005)

WOD for 06-27-17:

AMRAP 18 Minutes:

44 Unbroken Double Unders

33 Calorie Row

22 Chest-to-Bar Pull-ups

11 Deadlifts @ 275/195 lbs

Monday Cleans

Monday Cleans

Hope you all had a great weekend. 

WOD for 06-26-17:

Power Clean + Squat Clean:

12 Minutes to Establish a Top Set




"Running Elizabeth"

For Time:


Squat Cleans @ 135/95 lbs

Ring Dips

*400m Run Before Each Round

Teamwork Makes The Dream Work

Teamwork Makes The Dream Work

I'm keeping this blog post short and sweet, in hopes that everyone who plans on coming in to the gym just scrolls down to read the workout (and feels prepared to ask about any points of clarification needed).  Teamwork makes the dream work, friends. 

#logistics, yo.

Happy weekend, everyone!

WOD for 06-24-17:

"Don't Go Chasing Waterfalls: Version 2.0"

In Teams of THREE Athletes For Total Time:

BUY-IN: 1000m Run, Starting TOGETHER

Then, 2 Rounds With "Waterfall" Start:
30/25 Calorie Row
30 Wall Balls @ 20/14 lbs to 10/9 ft
25 Toes-to-Bar
10-8-6 Curtis P Complexes @ 95/65 lbs (Athlete 1-2-3)

BUY-OUT: 100 Lateral Burpees Over Barbell SPLIT


The Curtis P Complex is: Power Clean + Lunge Right + Lunge Left + Push Press

*All three athletes start the BUY-IN run TOGETHER and all three athletes must complete 1000m.

**The "waterfall" start can begin with the first athlete to complete the run starting the row immediately (he/she does NOT have to wait for the other two athletes to complete the run). An athlete cannot start on a movement station until the teammate before him/her has cleared that station (e.g. Athlete 2 cannot start the wall balls until Athlete 1 has completed the wall balls, and Athlete 3 cannot start the row until Athlete 2 has completed the row).

***Teams cannot start the BUY-OUT until all three athletes have completed 2 full rounds - and the burpees over the barbell are shared and may be SPLIT in any fashion, with only one athlete working at a time (do not have to equally split).     

Flashback Friday: This is Your House Now

Flashback Friday: This is Your House Now

I came across this old blog post recently, one that I wrote just 4 months after we opened the doors of Arena Ready.  On the heels of the article Ivan shared with us this week I thought it fitting to re-post the old blog, and revel in how much of its sentiment remains the same nearly 5 years after our first days of AR.  So much has changed since this was written - so many accomplishments & defeats, milestones, tragedies, joyous events, growth, learning, and humbling experiences.  But through it all has been a surplus of inspiration - and for that we are, and will always be, grateful for our Arena Ready family and our/your AR home.

I was going through my phone and happened upon this picture (see below) - it was taken a little over 4 months ago. When Sarah and I started the gym it was a big, scary undertaking. Who am I kidding, it still is. But at the time I think the initial weight of it all was exacerbated by a few other major life events we were also tackling head on - we were selling & moving out of our apartment (where I had lived for over 10 years), transitioning out of other professional careers we spent years building, and had recently become first-time dog parents to an odd yet endearing little mutt that thought Sarah's nicest socks were chew toys.

In short, the inaugural creation of Arena Ready - and the passionate (and often exhausting) process of filling it with tools to help folks get better, with ideas to keep us all learning and growing, and with just plain ol' stuff we thought was cool - felt to Sarah and to me like a dramatic and daunting move into a new home. An empty new home. Seeing this picture on my phone today jogged that memory so vividly.  

The very early days at AR were at once exciting and terrifying for the two of us. We used to try and reassure one another with the old Field of Dreams mantra, "if we build it, they will come." But for what felt like an eternity we found ourselves thinking, "will they really?" It's amazing that was only a few months ago, and that I actually use the word "eternity" to describe our anxiety. Hey, I'm dramatic at times.  

Soon, each week brought with it a new face or two. Somehow it seemed that cool people were finding us, slowly. We tried some things out - some stuck, some not so much. We made a few mistakes. We nailed a few things. We felt blessed and fortunate every day, even after the hardest/longest/scariest ones.

I kept telling myself that this was our house, and that "guests" deserved the attention and respect of VIPs. I would welcome everyone that came through the door with a smile and a desire to help them get better. I tried so hard to make folks feel welcome, and encouraged, and (hopefully) inspired. These are things that Sarah has taught me over the years - that encouragement and support, along with hard work, begets inspiration. 

And so with that approach constantly in mind, somewhere along the way - over the course of the last 4 short/long/blurry sleep-deprived months - we've filled our AR home with some pretty inspiring people... Individuals brand new to athletics and training who are getting stronger every day. "Old" CrossFit vets who have rediscovered their fire and are smashing numbers they had been stalled on for years. Athletes working to becoming coaches, and coaches getting back to being athletes. Strangers who have become some of our best friends. Friends who have become our mentors. Members who want to help us - move things, organize events, give back to the community.

While we're still in our infancy at AR I think it's important to note what is perhaps the first culture-defining corner we've turned. When you're at the gym tomorrow and the place is Hopping (see what I did there?), the energy's flowing, and the faces are smiling & laughing, take a second to recognize what I've come to realize recently. This is your house now. You make it awesome with your outlook and attitude. You put in the hard work when you walk in the door. You bring your loved ones in to meet us, you encourage them to join us, and you spread the word of how much you enjoy your time at AR.

And so now I ask you to keep the young tradition going, with the same message you've built here in the gym with us. When a new face walks in the door, or if you find yourself next to someone you don't yet know, please welcome them with a smile, and shout some encouragement when they're busting their butt to keep up with you. We all know how it feels to be a newbie, to be the new face showing up to the house party. But this is your house now, so make them feel welcome. The empty home is starting to feel alive, and we need your help now more than ever. 

-January 2013

WOD for 06-23-17:

AMRAP 15 Minutes With a Partner:


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

7 Deadlifts @ 245/165 lbs

5 Strict Pull-ups


400m Run


Partner A completes AMRAP of the 9-7-5 triplet while Partner B runs 400m, then athletes switch. The team's score is total rounds & reps completed of the triplet.   

Rowing: The Pick Drill

Rowing: The Pick Drill

Check out this short video on the "Pick Drill" from CrossFit HQ - it's something we'll cover in class on Thursday.  Get excited for some rowing intervals!  Should we move the rowers out into the hot sunshine, too?!  

WOD FOR 06-22-17:

4 Rounds NOT For Time:

100m Kettlebell Farmer's Walk @ pick load 

Accumulate 1 Minute Handstand Hold




Row Sprint Intervals:


Start Every 3 Minutes.  Each interval is for time.  Record the delta between your fastest and slowest intervals.

(Compare to 02-19-16, 02-09-15, and 07-18-14) 

Why You Need To Find Your Tribe

Why You Need To Find Your Tribe

Thanks to Ivan for sharing this recent article from Inc.com titled "Why You Need To Find Your Tribe" - the entire piece is included below for your quick read:

I'm forty-two years old, and today I was in a relay race. Seriously. I was on a two person team. We had to do an inch-worm, a bear crawl, and well ...you get the idea. It was awesome.

The average age of the participants? Probably close to thirty-five. I smiled the entire time. After the relay race, we had a push-up contest. Yep. I'm serious again. Two minutes, max repetitions. I competed against my big brother. He crushed me. He's forty-four.

Then we gathered together and worked out. This all happened at 6:30 am on a Friday. I laughed, sweat (a lot), goofed around and played with my friends. Then I went home, showered and began my day.

The people I CrossFit with are more then my friends. They're my tribe.

It wasn't always this way. A little over two years ago my Dad was dying from ALS Lou Gehrig's disease. My body was no longer responding to my normal workouts, and I needed a positive change to keep me sane. I took my first CrossFit class, and I got hooked. I had found my people.

My tribe.

My type "A" personalities. My beautiful competitive animals. My crazy, super fit and supportive freaks. I love it. And it loves me back. I get fit, and I have fun doing it. I've made some of the best friends of my life this way.

In CrossFit there is always someone who is better than you. When I compete, I largely compete against myself. The CrossFit community is filled with people who take health and fitness seriously. I like that. We're competitive, yet supportive. We're tough, yet there is deep camaraderie. I love that.

I fail often at CrossFit. Which has helped me in business setbacks and in life. I deal with disappointment better. It isn't just about physical health, it's about mental health too.

That is my tribe.

CrossFit is a habit. So I don't need to use willpower to get to class. It's part of my day. That makes it fun. Truly. I'm also setting a great example for my children. They come to class and cheer me when we have in-house competitions. That makes my heart sing.

There are no short-cuts in CrossFit. If you attempt a short-cut, you will get hurt. You must remain focused. You must keep your head in the game. That appeals to me. You can achieve goals if you are methodical in your approach, take your time, practice, and improve. That turns me on.

You must follow a difficult and rocky path to achieve anything in CrossFit. For me, that's what makes it addictive. CrossFit is not for everyone. But it's for me. And It's my tribe.

You need to find your tribe.

Find the people that love and support you. Find the people that are like minded. Find the weirdos, the whack-jobs, the nerds and the outcasts that are just like you. Find the people that turn you on, make your heart sing and challenge you. Every. Single. Day.

Seek out those who are similarly wired. Those who get you, will push you and support you. This is a big and sometimes insane world. You can't do it all alone. You're going to need help.

-Chris Dessi (Inc.com)

WOD for 06-21-17:

2 Power Snatches + 1 Overhead Squat:

5 Sets of (2+1)

Climbing as technique allows




"Interval Isabel, Interrupted"

30 Rounds, Go Every 20 Seconds:

1 Power Snatch @ 135/95 lbs

3 Lateral Bar Burpees


(Compare to 12

Summer's New Faces

Summer's New Faces

You may notice a handful of new faces in the gym, as we have several new members who were CrossFitters from other areas/gyms, and a few new folks who on-boarded during our Summer 2017 intake of athletes.  Since we only take on a handful of new members every several months as spaces become available, these will likely be the last new folks you'll meet before the Fall season.  So, say hello and get to know them a bit when you're in class together - just please also make sure to pay attention and listen to your coaches while doing so, haha.  Be your awesome selves and make our new athletes feel welcome as they join the Arena Ready family!

Tempo lifting may be a new concept to some, and since we'll be using tempo back squats in Tuesday's class here's some basic info on the practice courtesy of a blog post excerpt from the good folks at Invictus:

Tempo prescriptions come in a series of four numbers representing the times in which it should take to complete four stages of the lift.  In a workout, the tempo prescription will follow the assigned number of reps, such as:
Front Squat x 2-3 reps @ 30X0
The First Number – The first number refers to the lowering (eccentric) phase of the lift.  Using our front squat example, the 3 will represent the amount of time (in seconds) that it should take you to descend to the bottom of the squat.  (The first number always refers to the lowering/eccentric phase, even if the movement begins with the ascending/concentric phase, such as in a pull-up.)
The Second Number – The second number refers to the amount of time spent in the bottom position of the lift – the point in which the lift transitions from lowering to ascending.  In our front squat example, the prescribed 0 means that the athlete should reach the bottom position and immediately begin their ascent.  If, however, the prescription was 32X0, the athlete would be expected to pause for 2 seconds at the bottom position.
The Third Number – The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift.  Yes, I am aware that X is not a number.  The X signifies that the athlete should EXPLODE the weight up as quickly as possible.  In many cases, this will not be very fast, but it is the intent that counts – try to accelerate the weight as fast as you can.  If the third number is a 2, it should take the athlete 2 seconds to get the lift to the top regardless of whether they are capable of moving it faster.
The Fourth Number – The fourth number refers to how long you should pause at the top of the lift.  Take, for example, a weighted pull-up prescription of 20X2, the athlete would be expected to hold his or her chin over the bar for two seconds before beginning to come down.
Counting – It seems silly to even mention how to count seconds, but I have heard many clients audibly count to 4 in less than one second while under a heavy load.  So, to ensure that your 4 second count and mine are the same, use “one thousands,” as in: 1-one thousand, 2-one thousand, 3-one thousand, 4-one thousand.

To read the entire post on tempo training from Invictus click here - it's a good one and talks about the benefits of the practice, so give it a quick read if you have a few minutes.  

WOD for 06-20-17:

Tempo Back Squat:

10-10-10-10 @ 30X3





AMRAP 10 Minutes:

60 Double Unders

20 Toes-to-Bar

20 Calorie Row

20 Kettlebell Swings @ 53/35 lbs

Motivation Monday: What Was Your First Ever CrossFit Workout?

Motivation Monday: What Was Your First Ever CrossFit Workout?

What was your first ever CrossFit Workout?

Mine was "Nancy"...

5 Rounds for Time:

400m Run

15 Overhead Squats @ 95 lbs

I did the workout on a track with a relatively experienced group, used 35 lbs on the bar, and it took me over 17 minutes.  It stung like nothing I had never experienced before in my life, sports or otherwise.  I thought to myself, "That's impossible at 95 lbs.  Just impossible.  No way.  These people are crazy."

Turns out it's not.  And they're not.  

It's amazing to come to work at Arena Ready and see newbies with that same look in their eyes that I once had - thinking to themselves, "There's no way I can do that, ever."

And then, little by little, with consistent effort applied over a long period of time, that former newbie is doing what they once thought impossible.  And a new newbie is watching them, and thinking, "That person is crazy.  There's no way I can do that, ever.  That's impossible"

It's not.

They're not.

Keep showing up.  You'll see.

WOD for 06-19-17:


30 Rounds For Time:

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

3 Handstand Push-ups

1 Power Clean @ 225/155 lbs 


(Compare to 12-06-16; Gladiators also compare to 09-22-13)  

Be Impressed With Intensity Not Volume

Be Impressed With Intensity Not Volume

James Hobart, multiple-time individual CrossFit Games athlete & CrossFit Games Team/Affiliate Cup Champion (as well as a long-time HQ Seminar Staff Head Trainer), recently wrote a great article for the CrossFit Journal titled "A Deft Dose of Volume" which addresses the debate of volume versus intensity in training.   

The entire article can be read here (click for free access), and I've included an excerpt below that I found impactful:

Remember that programming and volume are just pieces of the puzzle. The magic is in the movements and the atmosphere. I’ve been extremely fortunate to train with some of the best CrossFit athletes over the last eight years, and I can attest to the truth of this statement from Glassman: “Men will die for points.” Training partners make a world of difference, providing both camaraderie and motivation.
Before you play with volume, find someone you hate losing to. A rival becomes a powerful training tool who will push you to levels of intensity you’d avoid on your own. Some of my most painful workouts have come against one of my closest friends and greatest rivals, multi-year Games athlete Austin Malleolo. We often joke that we aren’t going to train together anymore because it hurts too much.
“Its not what you do but who you do it with that matters,” Malleolo has said.
He’s also said, “I’d rip my bottom lip off if it meant winning.”
You can’t replace that level of competition with volume, though volume can amplify it when applied with a deft touch... 
... Intensity is essential and it hurts, but it is required to greatly increase fitness. Volume is no substitute.
If you add volume and start producing results that are poorer than they would have been without volume, you need to retool your approach. Perhaps back off and start again. Volume can benefit you, but not at the cost of intensity and variance.
Chris Hinshaw works with some of our sport’s best, including Games podium finishers Katrin Tanja Davidsdottir, Camille Leblanc-Bazinet, Rich Froning and Mathew Fraser. Once while working with Froning and CrossFit Mayhem Freedom, Hinshaw said there is little point to “adding on more running volume if you start to slow down … . Then you are just spending more time practicing running slow.” Keep this principle in mind and consider how it applies to all areas of your training.
“You don’t need harder workouts, you need to go harder in your workouts,” Games veteran Tommy Hackenbruck quipped last year on Instagram.
Hackenbruck’s advice echoes Glassman’s foundational wisdom, which is worth repeating: “Be impressed with intensity, not volume.”
-James Hobart (CrossFit Journal)

WOD for 06-17-17:

With a Partner, On a Running Clock...

A) From 0:00 - 10:00


Both Athletes Establish a Heavy Triple

Use the same barbell and load/un-load for your sets accordingly. Collars/clips must be used for every set.  


(Rest 3 Minutes & Re-Set For Part B)


B) From 13:00 - 25:00

"Partner Rahoi"

AMRAP 12 Minutes:

12 Box Jumps @ 24/20 in

6 Thrusters @ 96/65 lbs

6 Lateral Bar Burpees

Partners alternate FULL rounds, with only one person working at a time (i.e. Partner A does one full round of 12-6-6 and then Partner B does one full round of 12-6-6, etc). 


(Rest 3 Minutes & Re-Set For Part C)


C) From 28:00 - 34:00

Weighted Plank:

3 x 0:45 (Rest 1:00 Between Efforts) 

Today Is The Day

Today Is The Day

There are seven days in the week, and "Someday" isn't one of them.

WOD for 06-16-17:

Sumo Deadlift:





For Time:

BUY-IN: 400m Run

Then, 3 Rounds of...

20 Russian KB Swings @ 70/53 lbs

20 AbMat Sit-ups

20 Pistols, alternating

BUY-OUT: 400m Run