Barbell BLACK & Barbell RED

by Arena Ready on June 17th, 2015

Starting next week we're adding and differentiating two types of Barbell classes on our regular schedule.  In order to support and prepare our competitive weightlifters and CrossFitters for meets and competitions, we are adding a Barbell BLACK class which will meet 3 times per week and operate on training cycles for competition.  For example, the first cycle will be a 6-week training cycle intended primarily to prepare our team of athletes for the upcoming PWA Redwood Empire Championships on August 1st.

In order to continue to offer our less-seasoned, yet still very goal-oriented, CrossFit athletes a weekly opportunity to further practice technical components of the snatch and clean & jerk, we will run a once weekly Barbell RED class on Sundays.  This class is intended as supplemental training in addition to 2-4 weekly CrossFit classes, as our regular CF programming always includes snatches, cleans, and accessory/training lifts in every weekly period.

Here are some guidelines for both Barbell class types which should help define the groups for which they are intended:

Barbell BLACK
Wednesdays 7:00pm-8:00pm | Fridays 6:00pm-7:00pm | Sundays 10:00am-11:30am

This class is likely for you if you fall into one or more of the following three categories:
  • You have competed in a sanctioned USAW meet for Arena Ready Weightlifting OR are currently registered for an upcoming USAW meet as an Arena Ready Weightlifting team member (or other USAW club, with Coach Rob's or Coach Sarah's approval)
  • You have competed in or qualified for a national-level USAW meet
  • You are an experienced CrossFit competitor who:
    • Consistently attends CrossFit classes 4-5 times per week, completing WODs at Black/Rx level
    • Competes at the Rx level in the CrossFit Games Open and/or at local functional fitness competitions & throwdowns
    • Can snatch your body weight (men) OR clean & jerk your body weight (women)

Barbell RED
Sundays 9:00am-10:00am

This class is likely for you if you fall into all three of the following categories:
  • You have at least 1 year of consistent (3-5 times per week) CrossFit training experience under your belt
  • You regularly attend CrossFit classes at least 2-4 times per week IN ADDITION TO attending Sunday Barbell RED class
  • You have a basic understanding of, and proficiency with, the snatch and clean & jerk

There is no additional fee for either of these Barbell classes - they are included with membership!  We simply ask that if you intend to participate in either class that you review the guidelines and confirm that they are in line with your current training level and personal goals.

Questions? Feel free to contact us!
Coach Amy at the 2013 USAW National Championships
(Photo courtesy of hookgrip
)

WOD for 06-17-15:

"Lucky 13"
5 Rounds of:
MINUTE 1: 13 Calorie Row
MINUTE 2: 13 Burpees
MINUTE 3: 13 Kettlebell Swings @ 70/53 lbs
MINUTE 4: 13 Box Jumps @ 24/20 in
MINUTE 5: Run 200m
MINUTE 6: REST

Each movement starts on the minute.  Any time remaining in each minute after completing all reps of the movement is rest/transition time.  If an athlete is cut-off by the minute clock before completing all 13 reps she must immediately switch to the next movement and then attempt to hold the same number of reps for the incomplete movement during the remainder of the WOD.  

For Example: If Jane is cut-off by the minute clock at 11 KB Swings, she must immediately move on to the Box Jumps and then attempt to hold 11 KB Swings for the remainder of the WOD.  This applies for all four 13-rep movements.

This WOD is scored by the LOWEST rep count completed for each of the four 13-rep movements (highest possible score for each movement is 13).  The run is not factored into the athlete's score, but if she does not complete the run within the given minute she must finish it during her rest minute. 



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