The Arena Ready Moratorium

Let's take a little break from all the CrossFit Games Regionals hubbub to discuss a new mandate that has been instituted as my response to some member behavior which I deem completely unacceptable - moving away from San Francisco, and thus leaving Arena Ready.

It PAINS me when awesome people move away from the city and have to leave Arena Ready as a result.  A few of the old-schoolers who had been members from the beginning have moved away for new jobs, to start at a new school, or to start/grow their family in a new surrounding, and every time one of them left it literally felt like a family member (or members) moving away.  So much so that I stopped writing about it when it naturally continued to happen, since it just made me sad to acknowledge the reality that some of the amazing people we care about will inevitably find a life for themselves somewhere other than San Francisco.  Think about the handful of REALLY cool people that you're sad are no longer at Arena Ready because they moved away from SF (but, of course, you're also happy for them as they've continued to pursue their dreams in new endeavors - whatever those nonsense "life changing" endeavors may be).

Well, I'm sick of it.  Yeah that's right, I'm fed up with you people.  I realize that the only way we can take on new members is essentially when a person (or two) moves away from San Francisco thus leaving a membership spot vacant... and cold... and heartbroken.  But how do you think I feel when someone I actually like and care about LEAVES ME AND I'M FORCED TO TRY AND MEET NEW PEOPLE?  And, of course, I then have to also hope that these new people will not ask me why we don't do 40 minutes of man makers, how come we snatch and clean so much ("Isn't that dangerous?"), what I have against Turkish get-ups for time, or say "Hey can I tally my rounds in chalk on the floor so I don't forget where I am?"  For the love all that is sacred, no.  NO, you cannot write on the gym floor like some hopscotch tournament for adults, and I blame (insert person's name who moved away from SF here) for putting me in the middle of this torturous conversation.  

Stop being so damn selfish with your fancy new jobs, and prestigious grad schools, and opulent houses bigger than 400 square feet so your children (or future children, or dog, or cat) can turn around inside the living room without knocking over the Apple TV.  Maybe you should pause for just a moment, get outside of your self-serving way of thinking, and remember how fragile I really am.  Stop being so self-centered AND THINK OF WHAT I NEED FOR JUST A SECOND OKAY?!  My OCD and aversion to crowds should clue you in on the fact that you simply cannot up and leave this relationship that we've so successfully and deliberately established within the safe and tidy confines of Arena Ready.  Not until I say so.  Which, if you continue to be a cool person, is basically never.   

There are a handful of current members who are in the queue to be the newest offenders of my plea for San Francisco-Arena Ready solidarity.  You know who you are.  Plotting.  Planning.  Searching for a new place to stay when you move.  Thinking foolishly to yourself, "I'm not too worried, I'm sure there will be good ethnic food and decent coffee in (insert crappy new city of residence here)."  No, there won't be.  You know I never lie about food and I'm not starting now - so if not for the helpless people at Arena Ready whom you'll leave behind heartbroken, I implore you to cancel your pending move for the sake of your own taste buds and penchant for finely crafted caffeinated beverages.   

OR, because now you simply CANNOT move.  I won't allow it.  Yes, you read that correctly.  I am instituting a moratorium on any Arena Ready members moving outside of the city limits, and this goes into effect immediately.  Moves to Daly City will be considered for approval on a case-by-case basis in light of its easy proximity to Arena Ready and its abundant options of post-workout chain restaurant recovery meals.  

Recently one of our own at AR notified me that they'll be starting graduate school at a very impressive institution of higher learning in the fall.  Said institution is not located in San Francisco proper.  Hogwash.  Here was my response, word for word (names have been changed for anonymity and comedic CrossFit effect):

Hi Grace

Thanks for sending the picture - it's awesome.  We enjoyed meeting your friend Isabel and hope that she liked her drop-in experience at AR - it would be fun to have her as a part of the gym, so thanks for introducing her to us!

I do have some bad news for you regarding your upcoming move... I've recently instituted a strict moratorium on Arena Ready members moving away, so it's essentially no longer allowed.  You see, I can no longer handle people we like and care about leaving us, and then having to replace them with people I do not (yet) know... Isabel, of course, is an exception as she seems like a lovely person - and your endorsement of her carries weight at Arena Ready.  But you, unfortunately, are not an exception to said moratorium.  So, in short, I'm sorry but you're not allowed to move.

Regardless, a HUGE CONGRATULATIONS is in order as we're thrilled to hear about your acceptance into the program at Stanford.  Obviously Sarah (and I by proximity) have a soft spot for Stanford in our hearts, so it's cool that you're pursuing a new path in that direction.  That said, I'm sure the school will be sad to hear that you've declined to attend their program due to your CrossFit coaches disallowing your move out of the city.

Fear not, I'm sure that more team workouts at Arena Ready will do a swell job in replacing the lessons that could otherwise be learned via group projects with your potential cohort at Stanford GSB.  Plus, networking at AR really can't be beat by a bunch of smarty pants people living in Palo Alto of all places... I mean really.  As for the actual business school learnings - I think the thesis at Arena Ready is really the same universal lesson to be learned at any graduate school worth its salt... The Journey Is All There Is.  Well, that and "never skip leg day" (where were you this morning anyway?!).

Best,

Rob      

Seriously... cut it out, people. 

Oh, and my apologies for the liberal use of CAPS LOCK in this post.  But hey, I ACTUALLY WAS SCREAMING AT YOU.

WOD for 05-11-16:

Skill Focus:

Handstand Push-up

-then-

3 Rounds for MAX REPS:

Chest-to-Bar Pull-ups

Box Jumps @ 24/20 in

Russian Kettlebell Swings @ 70/53 lbs

Handstand Push-ups

Row for Calories

There is 0:40 (forty seconds) of work per movement with 0:20 of rest/transition time between movements. There is 1:20 of rest between rounds. Your score is the total reps completed across all 3 rounds.

Streaming Regionals This Weekend + Day 1 (Friday) Heat Times

The 2016 CrossFit Games California Super Regional will stream live on the CrossFit Games website this Friday through Sunday (May 13-15).  Coach Sarah's Day 1 heat times are listed below so that you can plan on watching the live stream if you're not able to make the trip down to Del Mar with the AR crazies who will be cheering in the stands.

Sarah's Day 1 Heat Times: Friday, May 13th

Event 1 - 12:10pm (Individual Women Heat 1)

Event 2 - 2:25pm (Individual Women Heat 1)

The heats for Day 2 and Day 3 will be re-ordered based on standings at the end of each competition day, so we'll update you during the weekend so you know Sarah's heat times for Events 3 through 7 (Sat-Sun).

 Only a few days away - get excited!

WOD for 05-10-16:

2 Front Squats + 1 Split Jerk:

5 Sets of (2+1)

Climbing to a moderate top set (NOT max)

-then-

Back Squat (Week 5, Day 1):

6x2 @ 80%

Across

Happy (Belated) Mother's Day!

We hope all the Arena Ready mothers (and really, all moms out there) had a wonderful Mother's Day on Sunday.  Thank you for all you do!

WOD for 05-09-16:

Every 90 Seconds for 3 Rounds:

3 Power Snatches, Climbing

Every 90 Seconds for 3 Rounds:

2 Power Snatches, Climbing

Every 90 Seconds for 3 Rounds:

1 Power Snatch, Climbing

-then-

For Time:

100 Air Squats

30 Power Snatches @ 135/95 lbs

100 Air Squats

Class Schedule During Regionals

Thanks to our awesome coaching staff there will be very few changes to the class schedule next week/weekend during The CrossFit Games Regional competition in Del Mar.  Even though most of the coaches will be in attendance at Regionals (along with 40 or so of our members making the trip down to cheer on Sarah), we'll be able to keep a relatively normal schedule with a handful of coaches holding down the fort!

The only changes to next week/weekend's class schedule are as follows:

Friday, May 13: 6pm Barbell Class Cancelled

Saturday, May 14th: 11am Gladiators Class Cancelled

Sunday, May 15th: 9am Barbell Class Cancelled

Monday, May 16th: 7pm Barbell Class ADDED (make-up class for Friday/Sunday)

WOD for 05-07-16:

WITH A PARTNER, For Time:

BUY-IN TOGETHER: 1000m Run

Then Split The Following...

100 Toes-to-Bar

50 Burpee Box Jumps @ 24/20 in

100 Kettlebell Swings @ 70/53 lbs

50 Burpee Box Jumps @ 24/20 in

All movements (EXCEPT for the run which is TOGETHER) may be split/shared/partitioned in any fashion by the team, with one athlete working at a time.  The toes-to-bar cannot start until both athletes have completed the run.

Lost & Found: Last Call

LAST CALL for the gym's Lost & Found bin and Water Bottle Graveyard!  We'll be donating all contents after this weekend, so take a final look if you think you might be missing something.

I can't say the words "last call" out loud (or in my head) without wanting to flash the lights on and off, and watch some giant doorman shoo people out of the building.  And, of course, this song plays in my head:

Happy Friday!  I hope you weren't out until last call on Thursday night because here comes our friend, Mr. 6x6... 

WOD for 05-06-16:

ON A RUNNING CLOCK...

A) From 0:00 - 15:00

"Partner Baseline" 

For Quality:

1000m Row

80 Air Squats

60 AbMat Sit-ups

40 Push-ups

20 Pull-ups

Partners split the reps evenly, with only one partner working at a time. This is FOR QUALITY not for time, so move with a purpose (i.e. don't lollygag or you won't be done by 15:00) but prioritize movement to prepare/warm the entire body for 6x6 back squats.

B) From 15:00 - 50:00

Back Squat (Week 4, Day 2):

6x6 @ 80%

Across

Regionals Day 3 Events Announced!

OK folks, the Day 3 Events for the 2016 CrossFit Games Regionals have been announced and we now know what the entire weekend of competition holds for Coach Sarah and all of the other top CrossFitters who begin the Regionals phase of the Games Season.  Check out all the workout details here (we've also pasted the Events snapshot below) and then watch the CrossFit Games Update Show coverage of Events 6 and 7 that were announced on Wednesday (also included below).

The countdown is on, just over a week away!  GO SARAH GO!!! 

WOD for 05-05-16:

Alternating EMOM for 4 Rounds (8 Minutes):

EVENS: 10- 14 Handstand Shoulder Taps

ODDS: 7 Hollow-ups + 7 Arch-ups

-then-

For Time:

12 Muscle-ups

200m Run

21 Handstand Push-ups

200m Run

9 Muscle-ups

200m Run

15 Handstand Push-ups

200m Run

6 Muscle-ups

200m Run

9 Handstand Push-ups

Regionals Day 2 Events Announced!

Day 2 Events for the 2016 CrossFit Games Regionals have been announced and it's shaping up to be a fun and exciting weekend of competition!  Check out all the workout details here as we await what Day 3 of the competition will bring.

You can also watch the CrossFit Games Update Show coverage of the 5 events that have been announced thus far (videos included below) - cool stuff for any CF Games fans... and fans of Coach Sarah who will tackle these workouts in just over a week!

WOD for 05-04-16:

7 Rounds, Start Every 3 Minutes:

18/15 Calorie Row

30 Double Unders

5 Power Cleans @ 185/125 lbs

If you cannot finish the prescribed work within the 3-minute interval, you must finish the round you are on, take the next round OFF, and then start again on the following round by dropping the row to the next lowest calorie scaling tier: 18/15 > 15/12 > 12/10. 

Burpees & Spear Throwing + Regionals Day 1 Events Announced!

I was double-checking the last dates we performed "Part B" of Tuesday's workout below and it pulled up a throwback post and picture that I couldn't resist sharing again.

Here's a throwback to that time 3+ years ago when Arena Ready sent teams up to Sacramento to compete in both the Rx and Scaled divisions of the SacTown Throwdown competition, which (believe it or not) had an event that included burpees and spear throwing.  No joke.

Handsome Mike apparently was a ninja at throwing spears (who knew?!).  Awesome to see that everyone in this picture, except for Tyler and Mike who both moved (boo moving), is still a big part of the Arena Ready family. 

Check out how little Elodie is!

The 2016 CrossFit Games Regional Day 1 Events for the individuals have been announced (check out the workout details here)... the last time there was a heavy snatch event at Regionals it worked out pretty well for Sarah, so we're hoping for another great event to start the competition off right!  Go Sarah! 

WOD for 05-03-16:

On a Running Clock...

A) From 0:00 - 8:00

Squat Snatch + Overhead Squat:

8 Minutes to Build to a Moderate Weight (Not Max)

The goal is simply to work up to something heavier than to be used in Part B, focusing on speed in the snatch and overall movement quality.

(From 8:00 - 10:00: Rest 2 Minutes & Re-Set Barbells)

B) From 10:00 - 16:00

"NorCal Sectional Event 1"

Against a 6-minute Clock:

800m Run, then

Max Rep Overhead Squats @ 115/75 lbs

(Compare to 02-05-15 and 04-08-13)

(From 16:00 - 18:00: Rest 2 Minutes & Re-Set/Rack Barbells)

C) From 18:00 - 38:00

Back Squat (Week 4, Day 1)

6x2 @ 80%

Across

Motivation Monday: Obsessed

Obsessed is a word the lazy use to describe the dedicated.

WOD for 05-02-16:

Behind-the-Neck Strict Press:

8-8-8

Climbing, For Quality

Descent MUST be slower than the ascent.  It does not have to be a "slow" movement overall, but the relative tempo on the way down has to be slower than on the way up. You must be able control the bar all the way back down to the traps/shoulders. 

-then-

AMRAP 8 Minutes:

8 KB Goblet Squats @ 53/35 lbs

8 Burpee Box Jumps @ 24/20 in

8 Chest-to-Bar Pull-ups

Triple Tag Team & The Ultimate Warrior

I can't write the words "Tag Team" in the workout below and not think about the golden era of WWF (now "WWE") nonsense I used to watch as a kid.  One day a while ago at the gym I asked everyone in class what their "entrance song" would be if they could choose one that played every time they walked into Arena Ready... you know, if they walked in like a crazed wrestler hopped-up on pre-workout about to suplex somebody.

Hands down, the king of entrances when I was young was the Ultimate Warrior.  His energy was off the charts and I remember thinking how pumped I would get when he ran out for a match - it was like coffee couldn't start its day until being drunk by the Ultimate Warrior first.

So perhaps, even as ridiculous as it looks now when watching it as an adult, this video may provide you some energy for your Saturday Tag Team DT workout.  Just make sure not to attempt any of the moves seen below with your teammates or the barbell.  Safety first.  Thanks in advance.        

WOD for 04-30-16:

IN TEAMS OF THREE ATHLETES...

"TTTDT" ("Triple Tag Team DT")

AMRAP 20 Minutes:

12 Deadlifts @ 155/105 lbs

9 Hang Power Cleans

6 Push Jerks

*400m Run*

Athletes 1 and 2 start on the barbell triplet, with only one person working at a time. 

*Athlete 3 starts outside and runs 400m before switching with a teammate. One teammate must always be running, and must always switch after 400m.  

The team's score is total rounds + reps of the triplet completed.

Lost & Found: Spring Blowout Sale!

The gym's Lost & Found is once again having a blowout sale!  Anything that's actually yours is $FREE NINETY-NINE, and anything left at the end of next week is fair game for us to send to the Arena Ready Rack (aka donated to The Salvation Army).  So if you don't want to see Molly F. or the Flying Squirrel wearing your favorite blazer when meeting you out for dinner, I'd suggest taking a peak into the bin during the next week to potentially claim your loot - there's some nice stuff in there!

The Lost & Found bin is located next to the Power Supply fridge in AR North.  Please also check the "water bottle graveyard" located on top of the cubbies - we'll also donate any of those that are left over at the end of next week.

Thanks for your attention!

Current Lost & Found contents not actually pictured above (sorry, this is an old picture)... but you get the point.  Double-check to see if that sweatshirt you've been missing has been here all along!

WOD for 04-29-16:

ON A RUNNING CLOCK...

A) At 0:00:

Back Squat (Week 3, Day 2):

6x5 @ 80%

Across

B) At 32:00:

1600m Run

You pick the pace.

15 Days Until Regionals

Over 40 of you from Arena Ready were there last year to watch all of the action, and it looks like another big group will be making the trip down this year to cheer on Coach Sarah and witness some of the best CrossFitters on the planet do their thing at the 2016 CrossFit Games California "Super" Regional.  Who remembers that awesome moment (at 0:50 in the video below) when Sarah set the Event 5 world record in 2015?!    

Will you be there this year?

WOD for 04-28-16:

Hip (Squat) Snatch:

3-3-3-3-3

-then-

For Time:

21-15-9

Ring Dips

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

Sumo Deadlift High Pulls @ 95/65 lbs