We’re just 8 days away from the announcement of “Open 19.1” folks!

To register/sign-up for the 2019 Open at Arena Ready check out this post and then click here to register.

To get the basic scoop on how the Saturday Open workouts will run for 5 consecutive weeks starting on Feb 23rd click here — get on it and sign-up!

Taking it back to Open 15.1 thanks to our friend, Brian Campbell

WOD For 02-13-19:

Every 90 Seconds For 7 Rounds:

2 Power Snatches + 2 Overhead Squats

Climbing as your technique allows. Touch-and-go reps not required for the power snatches.

-then-

For Time:

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

25 Power Snatches @ 95/65 lbs

50 Hand-Release Push-ups

25 Power Snatches

50 Wall Balls

After Monday’s re-visit of Open 18.1 our AR barbell fanatics may be wishing for some good old fashioned weightlifting and high power output.

I got you fam.

WOD For 02-12-19:

Every 90 Seconds For 7 Rounds:

2 Power Cleans + 2 Front Squats

Climbing as your technique allows. Touch-and-go reps not required for the power cleans.

-then-

AMRAP 7 Minutes:

5 Box Jumps @ 30/24 lbs

3 Power Cleans @ 205/145 lbs

1 Front Squat

Oh hey look, an Open workout.

Huh, imagine that.

And it’s scalable.

Weird.

WOD For 02-11-19:

“Open 18.1”

AMRAP 20 Minutes:

8 Toes-to-Bar

10 Single Dumbbell Hang Clean to Overhead @ 50/35 lbs (switch sides after 5 reps)

14/12 Calorie Row

Yeah, I’m calling it an “overhead” (like I usually do) and not a “jerk” since no re-bending of the legs was allowed in the Open. As for the “clean” well… I’ll just leave that one alone for lack of a better term LOL.

(Compare to 02-24-18)

Hey look, you’re going to do this cool WOD on Saturday. Because you like working out on Saturdays at AR… it’s fun, the energy is high, the place is bustling, people are happy & socializing, you get to see your gym buddies that you may not see during the work week, and the workouts are usually pretty tough (which you love).

Guess what, Saturday exerciser? For 5 consecutive Saturday’s starting on Feb 23rd there’s a cool little worldwide fitness event that lots of your AR homies will be participating in because, well… it’s fun, the energy is high, the place is bustling, people are happy & socializing, you get to see your gym buddies that you may not see during the work week, and the workouts are usually pretty tough (which you love).

You get my point.

Don’t be that person who works out on Saturdays at AR anyway but is not entered in the Open — trust me when I say that the handful of people that do that end up wishing they had just signed up to officially participate in the first place. And yes, you can do the Open workout on Sunday at Open Gym if you can’t make it on Saturday — and if you’re traveling for any of the weeks then one of the many (fourteen thousand now?) CrossFit affiliates around the world who are also doing the Open will surely be near your stay and can host you for that week’s Open workout.

Register this weekend and maybe I won’t torture all of you again with another week of Karen variations and burpee tick-or-treats. It’s from a place of love, people.

Speaking of a place of love— the gym’s Lost & Found is full of things that many of you must love and are sad they are missing from your life. I’ll tell you what’s not sad… me when we donate what’s left over in the Lost & Found to charity. I’m like the King of KonMari and if Marie Kondo left her first pair of weightlifting shoes here I’d have them out on the street faster than you can say “vertical fold” because, quite frankly, her weightlifting technique doesn’t spark any joy in my heart. Let’s be honest her cleans suck.

So please check the Lost & Found before we donate the items on Feb 18th. Thanks!

WOD For 02-09-19:

Remember the format of last Saturday’s WOD? Well this is a very similar format but with a different mix of movements. AND a little extra treat during your “rest” period… because A) who doesn’t love more wall balls and B) not enough of you are signed up for the Open.

In Teams of THREE…

AMRAP 27 Minutes:

40 Double Unders

8 Deadlifts @ 225/155 lbs

8 Lateral Bar Burpees

*Only one athlete working at a time and MUST COMPLETE ONE FULL ROUND before switching.

*During your rest" period you MUST COMPLETE 10 UNBROKEN WALL BALLS (Rx = 20/14 lbs to 10/9 ft)

*The next athlete may start on her Double Unders as soon as the previous athlete completes his final Lateral Bar Burpee — but only if her set of 10 Wall Balls has also been completed.

In the gym we're constantly trying to get athletes to maintain good positions, whether it be during weightlifting, bodyweight movements, or even mono-structural conditioning elements (running, rowing, jumping, etc).   The cues you hear of "chest up" or "chest out" or "set yourself big and proud" are really just tools we use to get athletes in better positions to move external objects or their own body through space.  And really, posture is just a proper-sounding word for position.   

Good posture in the gym hopefully leads to an increased awareness around better general posture in one's daily life outside of the gym.  The folks at TedEd made this little video about the benefits of good posture - check it out:

Here are three movements (in Friday’s WOD) that are aided by good posture, and made very difficult if you generally spend time in bad postures…

I think they call that a segue.

Oh, and REGISTER FOR THE OPEN ALREADY!!!

I think they call that a non-sequitur.

WOD For 02-08-19:

2 Hang Power Snatches + 2 Overhead Squats:

12 Minutes to Build to a Top Set (NOT a max)

-then-

For Time:

21-15-9

Hang Power Snatches @ 75/55 lbs

Overhead Squats

Chest-to-Bar Pull-ups

Take a breath. I won’t even mention it this time. If you came in and did 100 burpees on Wednesday then good on ya… if you didn’t then instead of the barbell complex below you’ll be assigned 100 burpees for Thursday’s WOD.

I’m kidding. Or am I?

WOD For 02-07-19:

Every 90 Seconds For 14 Rounds (21 Total Minutes):

1 Halting Clean Deadlift +

2 Power Cleans +

1 Front Squat +

1 Squat Clean

******For the first 4 rounds perform a Halting Clean Deadlift to start the complex (then proceed without it for the next 10 rounds - i.e. simply start with the first Power Clean for rounds 5 through 14)

*This complex does NOT need to be touch-and-go

*Start at approximately 60-70% of your 1RM (or "light-moderate" in weight) and climb as your technique allows (climbing every round is NOT required)

Looking back at "Open 16.3" at Arena Ready:

I told you I was gonna starting bringing it. Just sign-up for the Open already!

Speaking (sorry not sorry) of the Open - are you registered?  Click here to read the main details of how we'll run the Open at Arena Ready, and then head over to the CrossFit Games page to register (please select Arena Ready as your affiliate when registering).

James Clear - entrepreneur, weightlifter, and travel photographer - once wrote a blog post on the value of measuring important areas of our life.  It's a quick read and an important message that resonates with those of us who follow CrossFit as an observable, repeatable, and measurable training & fitness program - and who use The Open as a measure of exactly how far we've come, and how far we still have to go.  The concept can extend beyond your training, and into other areas of your life which you deem important.

The blog post is published here, and is included below in its entirety:

Imagine this…

Someone walks into the gym, warms up, does a little bit of this exercise, does a little bit of that exercise, bounces around to a few machines, maybe hops on the treadmill, finishes their workout, and leaves the gym.

This isn’t a critique of their workout. In fact, it’s quite possible that they got a nice workout in. So, what is notable about this situation?

They didn’t measure anything. They didn’t track their workout. They didn’t count reps or weight or time or speed or any other metric. And so, they have no basis for knowing if they are making progress or not. Not tracking your progress is one of the six major mistakes I see people make in the gym.

But here’s the thing: We all have areas of life that we say are important to us, but that we aren’t measuring.

What We Measure, We Improve

Count something. Regardless of what one ultimately does in medicine—or outside of medicine, for that matter—one should be a scientist in this world. In the simplest terms, this means one should count something. … It doesn’t really matter what you count. You don’t need a research grant. The only requirement is that what you count should be interesting to you.

—Atul Gawande, Better: A Surgeon’s Notes on Performance

The things we measure are the things we improve. It is only through numbers and clear tracking that we have any idea if we are getting better or worse.

• When I measured how many pushups I did, I got stronger.

• When I tracked my reading habit of 20 pages per day, I read more books.

• When I recorded my values, I began living with more integrity.

Our lives are shaped by how we choose to spend our time and energy each day. Measuring can help us spend that time in better ways, more consistently.

It’s Not About the Result, It’s About Awareness

The trick is to realize that counting, measuring, and tracking is not about the result. It’s about the system, not the goal.

Measure from a place of curiosity. Measure to discover, to find out, to understand.

Measure from a place of self-awareness. Measure to get to know yourself better.

Measure to see if you are showing up. Measure to see if you’re actually spending time on the things that are important to you.

You Can’t Measure Everything

Critics will be quick to point out that you can’t measure everything. This is true.

• Love is important, but how do you measure it?

• Morality is important, but can it be quantified accurately?

• Finding meaning in our lives is essential, but how do you calculate it?

Furthermore, there are some things in life that don’t need to be measured. Some people just love working out for the sake of working out. Measuring every repetition might reduce the satisfaction and make it seem more like a job. There is nothing wrong with that. (As always, take the main idea and use it in a way that is best for you.)

Measurement won’t solve everything. It is not an ultimate answer to life. However, it is a way to track something critical: are you showing up in the areas that you say are important to you?

The Idea in Practice

But even for things that can’t be quantified, measuring can be helpful. And it doesn’t have to be complicated or time-consuming.

You can’t measure love, but you can track different ways that you are showing up with love in your life:

• Send a digital love note to your partner each day (text, email, voicemail, tweet, etc.) and use the Seinfeld Strategy to keep track of your streak.

• Schedule one “Surprise Appreciation” each week where you write to a friend and thank them for something unexpected.

You can’t measure morality, but you can track if you’re thinking about it:

• Write down three values that are dear to you each morning.

• Keep a decision journal to track which decisions you make and whether or not they align with your ethics.

The things we measure are the things we improve. What are you measuring in your life?  

-James Clear

"It's Not About The Result, It's About Awareness."

I love that part.  

I know we are a group of individuals who value, among other things, the process of measuring our progress.  The beauty of the awareness that comes with measuring is the discovery of what you're capable of with consistent effort applied over long periods of time.

I, of course, would be remiss if I didn't take this opportunity to encourage every one of you Arena Ready members to PLEASE USE Beyond The Whiteboard to record your progress.  We pay for it so you don't have to.  Don't know what Beyond The Whiteboard is?  Well then read this old post and then email/message us so we can add you to our group.

No, the BTWB system isn't perfect and its app can sometimes be a bit difficult with some of our more creative workouts, but it is a powerful tool when used consistently (you can even see where you stand in popular workouts against the tens of thousands of other users in the world... even if privately to yourself after making your privacy settings as such).  Make it a habit - get on it, and when "19.1" pops up again (after this year) you'll be able to see how much you've improved, and how far you can still progress.   

WOD For 02-06-19:

3 Rounds For QUALITY (NOT For Time):

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

10 Strict Pull-ups

60 Unbroken Double Unders

-then-

For Time (Including Rest minutes):

100 Burpees to a Target (at least 6 inches above your max reach)

***This is 1 MINUTE OF WORK then 1 MINUTE OF FORCED REST until you complete 100 total reps.

Your time includes the forced rest minutes (i.e. if you’re getting close you better hurry to finish or it will be another minute before you can do those last few reps).

Are you IN THE OPEN at Arena Ready?!

Starting on Saturday, February 23rd - and for five consecutive Saturdays - our daily WOD will be the current week's CrossFit Games Worldwide Open workout (for those of you who have done The Open at AR previously you know the drill).  On Saturday, February 23rd we will do "Open Workout 19.1"... whatever that may be (we shall find out on Thursday, February 21st at 5pm, along with the rest of the world).  Every Thursday at 5pm the Open workout will be released, and the following Saturday we will do the WOD as a gym during all Saturday morning classes.  

Each Saturday class during this five week time period will consist of multiple heats of the Open workout, and each athlete should expect to do the WOD during one of the heats and also judge a fellow athlete during another heat.  You are, of course, welcome to stay for as long as you like to cheer on other athletes as they tackle the WOD, or continue to help with judging.  These "Open Saturdays" are pretty energetic and are really fun days at the gym - and many AR members like to hang out for a few hours to watch, judge, and cheer for their friends.  We will continue to ask you to sign-in for class, just like any other Saturday, to save your spot during that hour.

If you're not formally entered in The Open you can still do the workouts at AR, and you'll participate in heats just like those of us who are registered for the event.  But if you plan on working out on Saturdays (or even on Sundays) during those five weeks anyway you may as well sign-up and officially participate in the fun!

It's sixteen days before the first workout ("19.1") is announced, and it's not too late to register for this awesome worldwide event which you'll be able to participate in with your fellow friends and members at Arena Ready.  You can still register for The Open through the CrossFit Games website here (registration cost is $20):

http://games.crossfit.com

When registering yourself please be sure to select Arena Ready CrossFit as your so that your profile appears on our affiliate roster. 

As always, please let us know if you have any questions.

A look back at Open 16.2 courtesy of our old friend and AR alumnus, Brian Campbell

WOD For 02-05-19:

AMRAP 17 Minutes:

17/14 Calorie Row

17 Overhead Walking Lunges w/Plate @ 45/35 lbs

17 Box Jumps @ 24/20 in

17 KB Swings @ 70/53 lbs

-then-

Weighted Plank Hold:

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

I left you alone for January (you’re welcome) but this is now officially the start of my 2019 Open Campaign…

It's that time of year again - the worldwide 2019 CrossFit Games Open begins IN JUST 18 DAYS on February 21st with the announcement of 19.1 and registration is live!  This is one of the most exciting times of the year at Arena Ready, and this year will be the first Open in our new digs following the last six at AR 1.0/2.0 on Connecticut Street!

Experienced CrossFitters at Arena Ready know what lies ahead (well, sort of ;-p), while newer athletes/members will likely be curious what all the hubbub is about these next several weeks. We will post more detail (and many reminders) about "The Open" in the coming weeks, as well as some flashback moments from several awesome and inspiring performances over the last few years during The Open at AR.

For the time being, particularly for the newcomers, start by clicking here for a simple summary of what The Open is all about.  The level of positive self-discovery one tends to encounter in the encouraging, inclusive, and competitive environment that is The Open is something most athletes never forget (or regret).  

In the last four years OVER HALF of Arena Ready's members registered and participated in The Open - a participation level much higher than just about any gym we are aware of... so this year we are looking forward to the same enthusiasm and participation from our athletes. The Open workouts are inclusive, will have an option for scaled AND masters athletes (AKA older athletes), and will challenge you to tackle your weaknesses and push hard on your strengths.  And few things can beat the unbelievable energy and camaraderie that transpires over the course of The Open workouts hosted at AR.     

"But I'm still pretty new to CrossFit, and I'm so far from being considered a 'high level' CrossFitter... should I participate in The Open?"  Assuming you are healthy (i.e. injury free) and training fairly consistently (at least 3x per week on average), then the answer is likely YES!  We always like to use the example of entering a 5K or 10K running race as an analogy - nearly everyone who enters a 5K or 10K (or even a marathon for that matter) knows they probably won't win, but they participate and compete anyway.  Why?  Because it gives them an opportunity to train for something and get better, to compete with and support friends new and old, and to learn a lot about what you're actually capable of... often times it's more than you think.  

More details to come but if you have immediate questions please speak with a coach at the gym!  When you register please make sure to SELECT ARENA READY AS YOUR AFFILIATE.

So what are you waiting for?  Are you IN THE OPEN?

A look back at Open 16.1 at Arena Ready three years ago

WOD For 02-04-19:

“Seriously, Karen, Cut it Out”

On a Running Clock…

A) At 0:00

For Time:

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

40 Toes-to-Bar

30 Deadlifts @ 155/110 lbs

20 Hang Power Cleans

10 Shoulder-to-Overhead

B) At 17:00

For Time:

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

All too often, clients eat “clean” for a period of time, but during that time are so restrictive that they feel deprived and dream of nothing but finishing the challenge so they can take some pictures to document their abs and then binge on whatever they were avoiding during the challenge, quickly undoing any positive change they may have achieved.

This deprivation/indulgence cycle is short sighted and the reason we approach things with a different mentality during the healthy habits challenge at Arena Ready. Our goal is to help you find tools which contribute to the long-term goal of a healthier lifestyle. 

As we stated at the beginning of the challenge, we didn’t want you to choose any category, or any form of nutrition overhaul, unless you were curious about whether you could incorporate at least some aspects of that new approach into your ongoing lifestyle. Hopefully, after having committed to introducing the new habit, you’re now in a place to evaluate how that change affected your body, energy levels, and mindset throughout the month. If you’ve experiencing positive results, there’s not much reason to go back to the old lifestyle, thus no reason to binge, stay up all night, or turn yourself back in a dehydrated desert now. If you didn’t experience positive results, you probably are among those without stickers towards the end of the month!

That’s not to say it’s “bad” to occasionally enjoy something you’ve learned through this approach that you’re generally better off without. Sometimes it’s important to eat the birthday cake someone made you, even if you’ve decided to generally avoid sugar or gluten. While eating that cake (or whatever treat you choose), I think it’s best to savor every bit, knowing that it’s a special treat you can enjoy without needing to to revert entirely to old habits.

On a personal note, this was the first January in a long time that gave me an opportunity to really evaluate the way my habits had changed in the past year, and to recognize places where setting a new habit would make me a healthier, happier person. Until last year, January always preceded the Open, so my focus was already on doing everything in my power to be as fit and healthy as possible to prepare for that competition. This year, Rob and I have been in new parent survival mode, and it’s been a win to be able to attend class even a couple times a week. Our diet has been ok, but mostly healthy takeout because we’re very seldom home to cook. We chose to enter the No/Less Sugar challenge together, and while I insisted I wanted to continue my pint of Nada Moo a day habit, that wasn’t good for Rob, so we both said adieu to nada moo for the month. In addition, we signed up for Imperfect Produce and Tara Firma Farms CSA, and started forcing ourselves to find time to cook and prep food. With our little one ready to actually eat whole food meals, we used this habit January to consciously move in the direction of the people (and parents) we want to be.

It’s funny, now that January is over, and we were actually successful in building (and re-building) some healthier habits, I feel like I can start to win again. Through choosing to make the effort to do the little things, the everyday things I actually CAN do today, I’m taking the opportunity to recognize that this new era doesn’t have to be one in which I don’t do any of the things I’d like to be doing to promote my own health and happiness. My workouts look different, my meal planning looks different, my schedule looks different, but I’m still a person who values showing up to do what you can, with what you have.

Onward friends. I hope that your January gave you a few insights as well, and if so we’d love to hear about it.

Please finish your stickers (if you got behind) by this coming Wednesday (2/6) so that we can tabulate our winners! (We don’t take bribes, but we’ll give solid extra points for success stories).

WOD For 02-02-19:

In Teams of THREE Athletes…

AMRAP 27 Minutes:

10/7 Calorie Row

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

5 Burpee Box Jump Overs @ 24/20 in (must face the box)

*Only one athlete working at a time.

*Athlete MUST COMPLETE ONE FULL ROUND then switch.

*The next athlete may start on the row as soon as the previous athlete completes his/her final burpee box jump (tagging is not required).

It’s a new year, a new month, a barbell fiesta Friday WOD is on tap, and we have a handful of new members looking to learn the lifts… what better time for a re-post of an old favorite…

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 SH*T 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 in the first aid cart at the gym.  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 near said plates (e.g. jerk tables, pulling straps, pulling blocks) should be used for only that - Olympic weightlifting.

7. There is an Eleiko competition bar and Rogue competition bar on the floor behind the GHD, as well as other assorted weightlifting-specific barbells.  If you have competed in a national-level Olympic weightlifting meet, have posted a competition total high enough to do so, or you won one of the barbells as a prize by being crowned CrossFit Liftoff Champion (we have two of those people at our gym, believe it or not) then feel free to use one for your lifts.  If not, please leave them alone (yes, they’re supposed to be stored lying flat on the floor like that).  If I see one leaning against a wall, racked in a squat rack, stored in the vertical racks with the CrossFit/Rogue bars, or being used in a CrossFit WOD my head may actually explode and the gym will 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-focused class try to avoid walking directly in front of (or standing directly in front of) someone taking a 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 02-01-19:

Every 2 Minutes For 10 Rounds (20 Minutes):

Squat Clean + Front Squat + Push Jerk + Squat Clean + Split Jerk

*This is performed as a complex but does NOT need to be touch-and-go

*Start at approximately 70% of your 1RM and climb as your technique allows (climbing every round is NOT required)

Brian Watts, owner and head coach at CrossFit Zenith (Wallingford, Connecticut), once wrote a blog post comparing fitness to food.  It's a good read and a great analogy, so I wanted to re-share it with our AR community. 

Here is his original post in its entirety:

Think of fitness as food. The globogym [Rob's Note: "globogym" = commercial gym] is your major fast food chain. You walk in a McDonald’s anywhere in the world, you know what you’re going to get. Same goes for Planet Fitness, The Edge Fitness and most of those other 24 hour gyms you see everywhere.

CrossFit is like a locally owned Italian restaurant. While all Italian restaurants have the same general goal (“Eat this Italian food here.”), each one has a different menu and cooks things slightly differently. Sometimes the globogyms try to do CrossFit as well, the same way fast food joints will throw in a meatball here and there or create an Olive Garden.

The analogy goes even deeper. If you frequent the local Italian restaurant, they’ll get to know your name, they’ll tell you about little specials they have for the good customers or make special request dishes for you. They’ll take extra care in making your order because your patronage is important to them. They started their business because they not only love to cook, they want to share that love of cooking with others. Behind every CrossFit gym is a CrossFitter. We try to learn everything we can about our gym’s members and do everything we can to bring our love of CrossFit to new people and watch it change their lives the way it has changed ours.

The globogym’s similarity to fast food works the same way. You’ll get a one-size-fits all situation with someone who may or may not know what they’re doing and who has seen so many people come in the door he can’t get them all straight. The only place that comparison falls apart is that fast food places want you to keep showing up, whereas the globogym does not. They would actually lose money if more of their members showed up. Instead, they put a super-low price on their membership and hope you’ll forget that you’re being charged $20 a month for something you never use.

Here’s something else to think about. If you try a new Italian restaurant and get food poisoning, was it the food that kept you hovering over the toilet hating life, or was it the chef who didn’t cook things properly? You might never go to a particular restaurant after your bad experience, but you do eventually go to another Italian restaurant. Substitute “Italian restaurant” with “CrossFit” and “chef” with “coach.” You can leave in the toilet part, ’cause that might still apply. People at bad CrossFit gyms get hurt. People at bad Italian restaurants get food poisoning. Italian food doesn’t inherently make you sick, CrossFit doesn’t inherently make you injured.

Like food, you can also create fitness all on your own. In this analogy, CrossFit becomes a cookbook. You can find all sorts of information on workouts and movements and CrossFit related awesomeness and go right out to your garage and start doing CrossFit, just like you can grab a cookbook from the shelf, go to the grocery store and start making your own food. Sometimes, you’ll be able to make food that’s just as good as what you get at your local restaurant. When you’re cooking, there’s always the chance you’ll read something wrong or get one of the ingredients mixed up and make everyone sick. Sort of like not reading all there is to know about an exercise movement and then going out and getting yourself hurt. Again, the former people will typically say they messed up the recipe while the latter will say CrossFit hurt them.

You have a wide variety of choices to get yourself fit, just like you have a wide variety of choices to put food in your mouth. Think long about the choices you make and if those choices were bad, think long about why they went bad. Test and retest. Taste and re-taste.

-Brian Watts (CrossFit Zenith)

WOD For 01-31-19:

Power Snatch:

4-3-2-1-1-1

*Climbing as your technique allows

-then-

3 Rounds For Max Reps Per Movement (0:45 sec work / 0:15 sec rest between movements):

Power Snatches @ 115/80 lbs

Ring Dips

Double Unders

(Rest 1:15 between rounds)

*Record three scores: you total reps for each of the three movements.