Workout of the Day
Events & Updates
Reminder: Arena Ready Weekend Events!
Saturday: CrossFit Games Viewing Party
Join us at Arena Ready on Saturday (starting at 12:30pm) to watch the 2016 Reebok CrossFit Games. We'll be snacking, and drinking, and watching some of the finest competitive exercise in the world - so bring something to share if you like, and hang out with your AR buddies as we watch "The Fittest on Earth" throw down against each other.
If you're attending an early morning Saturday class and want to head upstairs earlier than 12:30pm you're more than welcome to get the viewing started - just expect most of the others to join-in after noon or so. Bring a camp chair to sit on if you prefer that over our chairs/sofa/floor. Kiddos can come too, just as long as parents bring whatever snacks & food they might specifically need, as I'm sure most will have the adult beverages and snacks covered, haha.
Sunday: The Alameda Weightlifting Comp
Coach Hillary and Kate "The Flying Squirrel" will be representing Arena Ready Weightlifting on Sunday at "The Alameda Weightlifting Comp" in San Jose. Join some of our barbell club lifters, Arena Ready members, and coaches to watch Hillary and Squirrel lift some big weights on the competition platform. Location details and session start times for the meet are included below - come out and support our athletes!
As is AR tradition we'll be heading out to grub on some delicious BBQ following the meet (meat?) - so if you're planning on coming down to spectate, plan on eating and drinking with your AR buddies afterward as well!
"The Alameda Weightlifting Comp" Meet Location:
Donny Shankle Weightlifting (access via CrossFit Silicon Valley)
1345 The Alameda
San Jose, CA 95126
Session Start Times:
Hillary - 10:00am
Squirrel - 1:00pm
Happy weekend, all!
WOD for 07-23-16:
Five 4-Minute Cycles For Max Reps:
400m Run
13-11-9-7-5 Ground-to-Overhead @ 135/95 lbs
Max Rep Lateral Bar Burpees
Rest 2 minutes between cycles. Ground-to-overhead reps decrease by 2 each cycle. Score is total number of lateral bar burpees completed.
CrossFit Games Viewing Party: Saturday 12:30pm
As mentioned previously we'll be hosting our annual CrossFit Games Viewing Party at Arena Ready on Saturday (July 23rd), and will start the official festivities at 12:30pm following the Gladiators class. Come by and join us to watch the top CrossFitters in the world compete for the title of "Fittest On Earth" - we'll view/steam the live events and will play some of the archived events as well, so as not to miss anyone's favorite athlete, team, or workout from the week's competition! If you're attending an early morning Saturday class and want to head upstairs earlier than 12:30pm you're more than welcome to get the viewing started - just expect most of the others to join-in after noon or so.
Please feel free to bring snacks/drinks/food to share if you like (bringing treats or eats is appreciated but not required), and we'll have some refreshments on hand as well. You're also welcome to bring a camp chair to sit on if you prefer that over our chairs/sofa/floor. Kiddos can come too, just as long as parents bring whatever snacks & food they might specifically need, as I'm sure most will have the adult beverages and snacks covered, haha.
WOD for 07-22-16:
Back Squat:
5-5-5-5-5
Climbing
-then-
Weighted Box Step-ups:
8-8-8 (per side)
For Quality
Use dumbbells or kettlebells, a box just above knee height, and do NOT alternate - the lead leg should stay on top of the box and the descent must be controlled.
-then-
Weighted Plank Hold:
3 x 0:45
Rest 1:00 between sets
Add to last week (07-12-16) if possible.
Lost & Found Summer Purge
The gym's Lost & Found has reached a near overflow, and quite random (haha), status. Gym clothes, shoes, wrist wraps, lifting straps, Tupperware, baby clothes, opened but apparently undesired FedEx packages, bags of donated (adult) clothes, water & shaker bottles, and kitchen utensils are some of the items that are currently looking for owners. We will consolidate the items in the Lost & Found bin (or next to it) on Thursday so that potential owners can claim their stuff- anything left over at the end of next week will be donated to charity.
Thanks for your attention!
WOD for 07-21-16:
Skills & Drills:
Handstand Push-up
-then-
On a Running Clock...
A) At 0:00 For Time:
20 Calorie Row
20 Deficit Handstand Push-ups @ 4/2 in
100 Double Unders
10 Muscle-ups
B) At 12:00 For Time:
20 Calorie Row
20 Deficit Handstand Push-ups @ 4/2 in
100 Double Unders
10 Muscle-ups
The CrossFit Games Are Underway!
The 2016 Reebok CrossFit Games are officially underway, and competition started on Tuesday with the various Teens and Masters divisions. You can stream all of the divisions and events online via the CrossFit Games website (click here), and archived events are posted so that you can go back and watch the events you wanted to see but may have missed live. The Individual (men & women) and Teams divisions start Wednesday and Thursday, respectively (with a couple of "mystery" events slated for the individuals on Wednesday). A full schedule of events can be found here on the CFG site.
Don't forget that we're hosting an Arena Ready CrossFit Games Viewing Party on Saturday afternoon (July 23rd) just like we do every year. Come by and join us to watch the top CrossFitters in the world compete for the title of "Fittest On Earth" - we'll view/steam the live events and will play some of the archived events as well, so as not to miss anyone's favorite athlete, team, or workout from the week's competition!
Please feel free to come by with snacks/drinks/food to share if you like (bringing treats or eats is appreciated but not required), and we'll also have some refreshments on hand. We'll post the party's start time here on the blog later this week once the full team & individual event schedule is announced.
WOD for 07-20-16:
7 Rounds, Start Every 3 Minutes:
7 Deadlifts, pick load (same weight across)
7 Box Jumps @ 30/24 in
200m Sprint
(Compare to 07-29-15)
The Alameda Weightlifting Comp: Sunday, July 24
Coach Hillary and Kate "The Flying Squirrel" will be representing Arena Ready Weightlifting this Sunday, July 24th, at "The Alameda Weightlifting Comp" in San Jose. Join some of our barbell club lifters, Arena Ready members, and coaches to watch Hillary and Squirrel lift some big weights on the competition platform. Location details and session start times for the meet are included below - come out and support our athletes!
As is AR tradition we'll be heading out to grub on some delicious BBQ following the meet (meat?) - so if you're planning on coming down to spectate, plan on eating and drinking with your AR buddies afterward as well!
"The Alameda Weightlifting Comp" Meet Location:
Donny Shankle Weightlifting (access via CrossFit Silicon Valley)
1345 The Alameda
San Jose, CA 95126
Session Start Times:
Hillary - 10:00am
Squirrel - 1:00pm
WOD for 07-19-16:
Power Clean + 2 Front Squats + 2 Push Jerks:
5 Sets of (1+2+2)
Climbing
-then-
"Mini Macho Man"
EMOM For as Long as Possible:
3 Power Cleans @ 155/105 lbs
3 Front Squats
3 Push Jerks
(Compare to 07-24-15)
Motivation Monday: Lisa G
A couple of days ago Lisa G wrote a great post on her blog regarding motivation. You can find her original post here, and we've shared a good portion of it below for today's Monday Motivation:
After yesterday’s workout, I was talking to my fellow classmate, Darrell. We got into talking about what’s going on with life, and got to talking about motivation. Darrell checks into our gym on Facebook every time he visits at 6AM. At first, it seems like Darrell is just a fitness enthusiast at early hours. But digging a little further, Darrell told me that he checks in on Facebook to motivate his friends to go to the gym. By showing up early in the morning, when his friends are going through the internal debate of going to the gym or not, they’ll see his check-in as motivation.
Darrell’s story really resonated with me, so for today’s Fitness Friday, I had to think about what motivates me. I could write a blog post every week about what motivates me. I realized that I’m fortunate to have so many motivators. I have an amazing group of coaches who push me to work harder, move safer, and unleash my athletic potential. My husband motivates me to continue to pursue my fitness goals on a daily basis. I have a whole closet full of workout gear and shoes that tell me that I need to make that investment worthwhile. My sister tells me to not give up, despite the mental strain this sport and CrossFit causes. And finally, there’s my gym.
My gym is my motivation. It’s my new arrival friends who come with the willingness and eagerness to try something new like CrossFit. It’s my seasoned veteran friends who define the meaning of hard work and never settle for second best. It’s my friends who juggle having a job and a family, who show up at 6AM because they want to. It’s the friends who use the gym as a way to get away from the stress the workplace brings, and it’s the friends who show up despite fighting nagging and stressful injuries.
My gym is my motivation, and serves as a good reminder how much I want to keep showing up to make them proud. For this weekend, I hope you go to your source of motivation, whoever or wherever they may be. Keep on keeping on friends!
-Lisa G
WOD for 07-18-16:
Hang Squat Snatch:
2-2-2-2-2
Climbing
-then-
For Time:
10-9-8-7-6-5-4-3-2-1
Unbroken Pull-ups
Unbroken Wall Balls @ 2014 lbs to 10/9 ft
Burpees
"Unbroken" means the athlete does not break the set, on purpose or accidentally. A missed wall ball target, inadvertently dropped med ball, or accidental chin not going above the plane of the bar are all examples of breaking a set, albeit not on purpose. Accuracy is key. The athlete is welcome to start a set over if he/she breaks, but really... who wants to do that?!
(Compare to 07-06-15)
Arena Ready Travels Continue!
The summertime travels for our members continue and the snapshots of dropping-in at other CrossFit affiliates for a workout are rolling in! We're loving the shots of our athletes representing Arena Ready and getting their fitness on all over the world.
Safe travels to all of you who are planning summertime adventures this season. Go out and get a WOD in wherever you're staying!
Gary and Desiree dropping-in while in Japan
Chef Bob throwing up the Westside at GSR CrossFit in upstate New York
Quick reminder that Monday 7pm Yoga is back on for July 18th - Dani is back from her travels and is looking forward to seeing you all for some restorative movement. Keep your strong bodies moving well and recovering properly for your workouts, and for your everyday life!
WOD for 07-16-16:
With a Partner For Time:
400m Run
42 Thrusters @ 115/80 lbs
42 Toes-to-Bar
400m Run
30 Thrusters
30 Toes-to-Bar
400m Run
18 Thrusters
18 Toes-to-Bar
400m Run
Partners both run together, and then split/share the thruster and toes-to-bar reps in any fashion (with only one partner working at a time). The thrusters cannot start until both partners have completed the preceding run, and the next run cannot start until the preceding toes-to-bar reps are completed.
The Sumo Deadlift High Pull
The Sumo Deadlift High Pull (SDHP) is an exercise we don't utilize that often, but it is one of CrossFit's 9 foundational movements. Sometimes the target of criticism, the SDHP done properly teaches forceful hip extension as a means to move an external load a long distance quickly - i.e. taking a loaded barbell from the floor and moving it to shoulder-level via explosive hip and leg drive. Sound familiar?
Yes, all those cleans and snatches we do EVERY SINGLE WEEK in our programming accomplish essentially the same goal: move a large load a long distance, and do it quickly. These complex, compound movements give us the ability to apply large amounts of force - and often the SDHP is used to teach this concept without the necessity of receiving the load in a position of support (either in the front rack in the case of the clean, or overhead in the case of the snatch).
At Arena Ready we snatch and clean quite a bit, so the SDHP only occasionally makes an appearance - and it's generally as a tool within the context of a conditioning WOD, loaded at a fairly light weight. Regardless, athletes must maintain proper positioning throughout the movement to maximize safety and ensure skill transfer over to our other exercises - cleans, snatches, kettlebell swings, etc.
Shoulder retraction throughout the movement, and the ability to keep the elbows above the level of the barbell, are paramount for the SDHP - and the failure to do either results in poor shoulder positioning and possible impingement of the shoulder joint. Even though the SDHP is but a small portion of Friday's WOD, we thought it important to post some videos of proper movement (courtesy of the folks at Rogue Fitness and Reebok CrossFit One) to help guide you through exercise.
WOD for 07-15-16:
For Time:
30 Calorie Row
30 Box Jump Overs @ 24/20 in
30 Power Snatches @ 95/65 lbs
30 Front Rack Lunges (total, alternating)
30 Sumo Deadlift High Pulls
30 Lateral Bar Burpees
300m Run
Missoula Marathon: Congratulations Molly!
Congratulations to Molly F for completing the Missoula Marathon in Montana this past weekend in a blazing fast time of 3:41:27. The time was good for a 4th place finish in her age group!
We've been amazed now for nearly 7 years watching Molly build & maintain so much speed and endurance, all while staying incredibly strong. Not to mention that her mental game may be the toughest of any athlete we've ever had the pleasure of working with... you are a rockstar and an inspiration, Molly!
WOD for 07-14-16:
5-5-5
For Quality
-then-
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.
CrossFit Games Viewing Party: Saturday, July 23rd
As is our yearly tradition, we'll be hosting a 2016 CrossFit Games viewing party at Arena Ready on Saturday afternoon, July 23rd. Come by and join us to watch the top CrossFitters in the world compete for the title of "Fittest On Earth." We'll view/steam the live events on ESPN and will play some of the archived events as well, so as not to miss anyone's favorite athlete, team, or workout from the week's competition.
Please feel free to come by with snacks/drinks/food to share if you like (bringing treats or eats is appreciated but not required), and we'll also have some refreshments on hand. We'll post the party's start time here on the blog in the coming week once the full event schedule is announced. Get excited for some competitive exercise!
Oh, and speaking of professional competitive exercise - the 2016 NPGL season is quickly approaching and Coach Sarah has started preparations prior to her departure for training camp in August. Here's a cool video the GRID League put together as a teaser for the upcoming season (Sarah with a cameo at the 0:14 mark):
WOD for 07-13-16:
With a Partner For Time:
800m Run (Together)
1500m Row (Split)
100 Double Unders (Together)
600m Run (Together)
1000m Row (Split)
75 Double Unders (Together)
400m Run (Together)
500m Row (Split)
50 Double Unders (Together)
The row is split but the runs and double unders are performed together, meaning partners will complete all runs and double under sets simultaneously (i.e. each person must complete the entire run and the entire set of double unders). Teams cannot move on to the next movement until both members have completed the current movement. The rows may be segmented/partitioned/split in any fashion.
(Compare to 12-16-15 and 08-19-14)
Kim Qualifies For The 2016 Kill Cliff Granite Games!
A HUGE CONGRATULATIONS to Kim for earning a qualifying spot at the 2016 Kill Cliff Granite Games. The Granite Games is one of the most competitive & high-level fitness competitions in the country, and Kim's stellar performance during the five-week online qualifier was nothing short of incredible - highlights included a big clean & jerk PR during what was essentially a nasty 15-minute burpee workout, and a nearly 30 second PR on the second attempt at an Overhead Squat/Toes-to-Bar couplet.
What an amazing achievement by such an inspirational athlete! The "Road to Minnesota" seems to have been paved with muscle-ups, determination, and some serious Mighty Mini MOJO!
WOD for 07-12-16:
On A Running Clock...
A) From 0:00 - 10:00 (10 Minutes)
Overhead Squat:
7-7-7
Climbing
B) From 10:00 - 22:00 (12 Minutes)
Front Squat:
5-5-5
Climbing
C) From 22:00 - 36:00 (14 Minutes)
Back Squat:
3-3-3
Climbing
D) From 38:00 - 44:00
Weighted Plank:
3 x 0:45 (Rest 1:00 Between Sets)
Dropping-In to CrossFit Affiliates
Our last blog post highlighted one of the coolest parts of doing CrossFit - the international community of CrossFitters and CrossFit affiliates/gyms (aka "boxes") which welcome traveling CrossFitters looking to "drop-in" for a WOD during their vacation or business trip. Most areas we've been to, both domestically and internationally, have had CrossFit affiliates nearby which have welcomed us for a drop-in class or two. Sometimes when you're in class at Arena Ready you might notice a drop-in from out-of-town who has come to our gym to work out while in San Francisco.
As affiliate owners Sarah and I interact with drop-ins and drop-in requests on a regular basis. We decided to write a blog post on the subject of dropping-in to another gym, both as background information for our AR members regarding our own policies on drop-ins, and as a bit of guidance for our AR members who may be dropping-in to a gym themselves during their travels.
Visitors Dropping-In to Arena Ready
Our members are our NUMBER ONE PRIORITY. We enjoy meeting drop-ins and hosting them for a WOD, but only if it does not limit our ability to coach our current members in class. This is another way of saying we don't let newcomers (folks who are not already experienced with CrossFit training) drop-in to our classes. There is no exception to this rule. If I am spending most of my time keeping a brand new person (who I may never see again) from hurting herself during a complex movement she's never done before, then our current members are likely getting little to no coaching during that class. That is not acceptable to us, regardless of how nice/friendly/enthusiastic/well-intentioned the visitor is. Our people come first, always.
If a potential drop-in who has little to no experience with CrossFit takes issue with this policy, I simply explain the above situation and they usually begin to understand why we only accept experienced CrossFitters as drop-ins. It's a reflection of the value we put on coaching our paying clients. Yes, there are many gyms who do not have this same policy, and yes we are ok with the fact that it may alienate some folks who don't agree with or understand why we do things that way.
Arena Ready Members Dropping-In to Other Affiliates
If you're an AR member who is traveling and looking to get a workout in during your trip, we encourage you to try and drop-in to a CrossFit affiliate in the area. You can find a global directory of official CrossFit affiliates here: https://map.crossfit.com.
Here are some helpful tips when visiting another affiliate (aka the things we hope visitors to Arena Ready do as well when coming to see us for a WOD):
1) Briefly review the gym's website, which likely contains their drop-in policy. Some gyms have a sign-in policy like we do and others do not - it's good to know this ahead of time so you can plan accordingly.
2) Even if their website contains their drop-in policy it's helpful to email the gym ahead of time to give them a heads-up that you'd like to drop-in. Some gyms require that you send them your level of CrossFit experience, and some even ask for an email from your current affiliate's owner (i.e. Sarah or me) attesting to your proficiency with the basic movements. Regardless, some helpful items of info to include are:
*When you'll be in town and for how long (sometimes they can work out a deal if you are staying for an extended period of time)
*Ask when their least busy classes are, and if you're on vacation with a flexible schedule be respectful of their peak times if needed
3) Show up to class early so you can fill out a waiver and meet the coach.
4) Understand that during class they may do things differently than we do, so be respectful and go with the flow (assuming the flow isn't somehow unsafe, or something that you shouldn't be doing based on your current physical state).
5) Offer to pay (if you haven't already) and/or purchase a t-shirt, regardless of whether or not they charge drop-ins for class. Some gyms (usually outside of metropolitan areas) do not charge drop-ins. Either way, they have provided a service for you and it's only fair to pay or at least offer to pay. When folks who are not used to paying for drop-ins balk at our drop-in fee at Arena Ready, I explain what I wrote in the section above regarding our own members.
We are lucky to have a community of respectful and intelligent members at Arena Ready, so it's not necessary to go on and on about how "you are a representative of our gym so please act accordingly when dropping-in somewhere else." Be your friendly and enthusiastic selves, just like you are at AR, and prioritize your movement and goals just like yo do when you're training here.
Have fun!
Although Muscle Beach isn't technically a CrossFit affiliate this would be a pretty funny drop-in experience. Kyrie Irving's uncle Drew would be proud.
WOD for 07-11-16:
Alternating EMOM for 5 Rounds (10 Minutes):
Minute 1: 12 Unbroken Handstand Push-ups
Minute 2: 10 One-Arm Dumbbell OR Kettlebell Overhead Squat, pick load (For QUALITY, 5 per side)
-then-
AMRAP 9 Minutes:
12 Wall Balls @ 20/14 lbs to 10 ft (men & women)
9 Box Jumps @ 24/20 in
6 Deadlifts @ 245/175 lbs