Workout of the Day
Arena Ready Weightlifting at The 2016 Marin Open
Four members of the Arena Ready weightlifting team will be taking the competition platform on Sunday, September 11th, at the PWA's 2016 Marin Open in San Rafael. If you're around this weekend and would like to watch some big lifts and cheer on our athletes - Kate "The Flying Squirrel", Gary, Mike S., and Coach Hillary - then coordinate transportation with other AR members through the private Arena Ready Facebook group, and come on by Marin Heavy Athletics (AKA West Bay CrossFit)!
Meet location and scheduled session start times are listed below - good luck, lifters!
Location:
Marin Heavy Athletics (West Bay CrossFit)
1295 2nd Street
San Rafael, CA 94901
Session Start Times:
Squirrel - 9:00am
Gary - 11:30am
Hillary - 2:00pm
Mike - 4:00pm
WOD for 09-09-16:
Every 2 Minutes For 5 Rounds (10 Minutes):
1 Power Clean + 3 Push Presses
Climbing
-then-
"Betty"
5 Rounds For Time:
12 Push Presses @ 135/95 lbs (no rack)
20 Box Jumps @ 24/20 in
This workout calls for push presses, so pay attention not to re-bend at the knees or hips (AKA "jerk") when receiving the barbell overhead. Not possible? Go lighter.
(Compare to 10-19-15, 04-16-15, 11-03-14, and 04-23-14)
Kim at The 2016 Kill Cliff Granite Games
Kim "The Fittest Optometrist in San Francisco" heads to Minnesota shortly and will be competing at the 2016 Kill Cliff Granite Games this Friday through Sunday (September 9th, 10th, and 11th) in the Women's Masters 50-54 division. You can watch all of her events LIVE on FloElite (click here for details), and can view the competition schedule, including venue information & time ranges for Kim's workouts/division, by clicking here on the Granite Games website.
Kim will take the floor with some of the fittest athletes from around the world, and we are so excited for her to experience this elite level of competition. Proud is a huge understatement when it comes to our resident #MiniMighty and all of the hard work and dedication that's required for her to perform at this high level.
Safe travels, Kim, and GO CRUSH IT LIKE WE KNOW YOU WILL!
Megan sporting her Kim Tom "Eye Chart" shirt to show her #MiniMighty support!
WOD for 09-08-16:
Power Snatch + 2 Overhead Squats:
5 Sets of (1+2)
Climbing as technique allows
-then-
For Time:
9-7-5
Muscle-ups
Barbell Front Rack Lunges @ 115/75 lbs
The lunges are "per side" - for example, the round of 9 is equal to 9 lunges on the right and 9 lunges on the left (for 18 lunges total), completed by alternating legs.
Best Wishes, Natalie!
Well, it happened again. We implemented an Arena Ready Moratorium (click here to read about it) some time ago when we heard the news - then the De Paris Duo moved, then Randy & Amie moved, it was Bye-Bye Becca, and now this (although we knew it was coming). If you hadn't already gathered, Natalie is actually "Grace" (and Laika is actually "Isabel") in the email included in the Moratorium post, and sadly our morning class crew (and Arena ready as a whole) said farewell to Natalie last Friday. She left us with a kind note that made us all grateful for the time she spent at AR:
As evidenced by Esterina's photo from this morning, today was my last day at Arena Ready :(. Before I joined AR, I thought it was weird and lame when people were overly enthusiastic about their CrossFit gyms. Now I'm the worst offender of them all (as Laika can attest based on my sales pitch a few months ago :) ). I can't thank all of you wonderful people enough for the skills, friends, and memories I've gained over the past year. I'm already thinking of excuses to come up to the city on Saturdays over the upcoming year (excuse #1 being spoiling Lindsey & Gordon's baby). In the meantime, stay the same, never change, and please don't let Rob play random "Upbeat Country Hits!!!" playlists on Country Wednesday.
We wish you all the best, Natalie, and hope that we see you soon (and often) when you come visit all your friends in San Francisco. Take care and go kick some ass - we know you will.
Some of the Friday morning crew sending Natalie off in functional fitness style.
And now for the workout you'll all (y'all?... all y'all?... Natalie?) be doing to the inspiring tune of UPBEAT COUNTRY HITS on Wednesday...
WOD for 09-07-16:
Strict Press:
***Using 95% of your 1RM from 08-30-16 as your "base"...
65% x 5
75% x 5
85% x 5+ (e.g. Max Effort: as many reps as you can safely make)
***FOR EXAMPLE: if you lifted 120 lbs as your 1RM on 08-30-16 you would use 95% of that (114 lbs) as your base:
65% of 114 lbs = 74 lbs x 5 reps
75% of 114 lbs = 86 lbs x 5 reps
85% of 114 lbs = 97 lbs x 5+ reps (e.g. Max Effort: as many reps as you can safely make)
Yes, we know this will feel very light and fairly easy. No, we don't want you to add weight to make it feel harder. Enjoy these easier days and the heavier weights will eventually get here - just go with it, get the sets done, and move on to the squats. Don't add more than you're supposed to do. For most this is likely the bar, then maybe one more warm-up set before the first set of 5 at 65% - quick, easy, and eventually (over time) very effective.
-then-
Alternating Every 90 Seconds For 6 Rounds (18 Total Minutes):
90-Second Interval 1: 3 Back Squats, climbing
90-Second Interval 2: 100m Double KB Farmer Walk, pick load
Western Conference Finals: SF Fire Fall to the PHX Rise, 19-14
What a great turnout for our Labor Day WOD "The Seven" on Monday! Thanks to everyone for being such awesome athletes and encouraging members - it was fun to see and hear folks cheering each other on to finish and/or keep moving when things got tough.
As those of you who were at the gym on Monday saw, Sarah is back (woohoo!) from her month away which was spent playing in the 2016 GRID/NPGL season for the San Francisco Fire. Sadly the Fire lost to a very talented Phoenix Rise team on Saturday night in the Western Conference Final by a score of 19-14. Things looked a little rough early on in the match, but the Fire fought back in the final four races (8 through 11) to make things much closer than they once seemed. But alas, some injuries and mis-steps proved too much to overcome and the Rise had surmounted a lead that was immune to a comeback (for the full match recap from the NPGL click here). The Rise will now move on to play the Boston Iron in the 2016 NPGL Final on Wednesday evening for the right to hoist the "Pinnacle Trophy." The SF Fire's matches (and many of the GRID matches from this season) will be re-broadcast on television starting later this month, and we will update the blog with dates and air times once they become available (it's fun to be able to watch your coach on television, so get ready to set your DVRs!).
If you were one of the many who were closely watching the GRID matches live, and are sad that the watchable competitive exercise is drawing to a close, fear not! Kim heads out to the 2016 Kill Cliff Granite Games in a few days to throw down with some of the fittest athletes in the world - and we'll post information on how to stream Kim's events, as well as all of the other divisions which includes former and current CrossFit Games champions, Masters Games champions, and other high level competitive exercisers. Cheer on Kim and feed the fix for watching fitness!
WOD for 09-06-16:
Hang Power Clean:
12 Minutes to Establish a Heavy Triple
-then-
For Time:
500m Row
1000m Run
50 AbMat Sit-ups
100 Double Unders
50 Hang Power Cleans @ 135/95 lbs
(Compare to 09-08-15)
Labor Day: The Seven
What has become the tradition on Labor Day at Arena Ready continues this year - the hero WOD known as "The Seven."
As mentioned previously, classes on Monday will be run at 9:00am and 10:15am, with a Gladiators session at 11:30am. Since these holiday WODs usually draw a big, enthusiastic group please MAKE SURE TO CANCEL YOUR RESERVATION ASAP IF YOU KNOW YOU CANNOT MAKE IT. Don't be that person who late cancels or no shows to a full class, potentially leaving others out of a workout (yes, we can see who cancels at the last minute... and yes, we can see if you're double-booked for a class, so please don't do that). We understand that life happens and that sometimes you cannot predict what might get in the way of making it to the gym... we're simply asking that you be considerate toward your fellow athletes (thankfully that's generally not an issue around these parts, but a little reminder in anticipation of a busy holiday WOD can't hurt).
If you want to workout and are on the waitlist then COME IN and we will make it work! As long as everyone plays nice, scales appropriately, and is mindful of their classmates it should be a great (and challenging) workout.
And just so everyone knows the background on this WOD, and who we are honoring when we do it, here is the explanation courtesy of CrossFit.com:
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
Thank you for your attention and cooperation.
WOD for 09-05-16:
"The Seven"
7 Rounds For Time:
7 Handstand Push-ups
7 Thrusters @ 135/95 lbs
7 Knees-to-Elbows
7 Deadlifts @ 245/175 lbs
7 Burpees
7 Kettlebell Swings @ 70/53 lbs
7 Pull-ups
(Compare to 09-07-15 and 10-17-14; Gladiators also compare to 04-12-14)
Western Conference Final: SF Fire vs PHX Rise - Saturday 6pm PT
It's GO TIME and the 2016 NPGL playoffs are here - the San Francisco Fire will once again do battle with the Phoenix Rise (for the third year in a row) in the Western Conference Final. The winner will take on the Boston Iron who served two-time defending GRID champions, the DC Brawlers, their first-ever loss in franchise history on Friday night in the Eastern Conference Final.
You can watch Coach Sarah and the SF Fire versus the PHX Rise LIVE on Saturday at 6pm PT on GRID TV. The match will also be re-broadcast on NBC Sports Network this fall (click here for more details).
What does the "Gridmaster" predict? Well, here you go...
Overview
Last year in the Western Conference Final, San Francisco was plagued by some injuries, a stomach virus and general fatigue. Phoenix, on the other hand, was executing at the top of their game. This match sets up a rematch of the 2015 conference final, but we should see a much tighter Fire. The Rise will be looking for an undefeated season, and San Francisco is hoping to take back what Danny Nichols took from them in the regular-season showdown in Race 11. It’s on.
Key players
The Fire’s Sarah Hopping-Estrella has been a standout all season. She will be a strong presence in this Denali format in much of the match, moving heavy weight throughout. On the other end of the spectrum, Courtney Walker will figure heavily in Jack and Jill, who along with Eric Cardona, will do a fair amount of skilled excellence with bar-muscle-up roll-overs. One of the Echoes, which close with 40 hang cleans, will be a face-off of the best closers in the league.
For Phoenix, Laura Poling was built for the Denali Echoes. Her task will be hang cleaning 145 lb for multiple reps, which for her is easy. Similarly, few athletes cycle a barbell in Quadrant 4 like Jessica Phillips and between her, Poling and Jamie Hagiya, they make a strong wall of defense against the Fire women.
For the men, San Francisco’s Cam Pernich, Ian Daniel and Ger Sasser will face off against Phoenix’s Danny Nichols, Blaine McConnell and Craig Kenny in Quadrant 4 and at various other places in the match. The Phoenix men showed why they are winners in the previous match against San Francisco, winning two of three men-only races, and with the dumbbell burpee box jump-overs, the Rise’s Nichols invented the speed on this move and will be hard to beat here. If Nichols positions Marcus Filly and McConnell to work through the chest-to-bar pull-ups quickly, the Phoenix men will be an stoppable force on the final cleans.
Keep an eye out for the Fire’s Cardona on Jack and Jill.
Race to watch
The Mirror, with its 40 front squats at 175 lb/285 lb is relatively heavier for the men than it is for the women. Ergo, the women don’t really factor as much as the men do. In other words, the teams will only be as fast as their slowest men. Both teams have won the Mirror twice against other teams. Head-to-head, San Francisco won against Phoenix. With Ian Daniel, Cam Pernich, Buddy Hitchcock and Jamie Lee, you have a solid lineup against Nichols, Kenny, McConnell and Filly. The slight edge may go to San Francisco on the strength of Daniels and Pernich in Quadrants 3 and 4.
The Men’s Echoes should be a wild ride through the dumbbell burpees-over-box. Nichols showed how this was done in the 2015 running of this match and he and McConnell will be extremely solid on this element. Similarly, the Rise women, lead by Poling and Phillips, should dominate these, as well. If this is the case, the generalists like Hagiya, Loeffler and Filly, will get through the chest-to-bar pull-ups setting up the cleans. It’s very possible that Phoenix could sweep races 3-6.
Jack and Jill tends to lean toward the Fire. With Cardona and Walker, they make a solid body-weight focus duo. Phoenix, however, may unleash Braden Rubey here. Rubey has not gotten the press and the notice that Cardona has but he is actually a powerful body-weight specialist who happens to be firing on all cylinders at the moment. He and Calhoun could give the Cardona/Walker pair a run for their money. While the edge goes to San Francisco, I am not counting Phoenix out to take this.
As we did with DC and Boston, let’s imagine a scenario where the match is close (and I suspect this one will be). Let’s imagine that it comes down to the Relay.
Where might one team take an advantage?...
(Click here for the full article and match prediction)
REMINDER about our Labor Day class schedule (click here for details).
WOD for 09-03-16:
On a Running Clock...
A) At The 0:00 Mark
With a Partner For Time:
800m Run TOGETHER
30 Squat Clean & Jerks @ 165/115 lbs
600m Run TOGETHER
20 Squat Clean & Jerks @ 185/125 lbs
400m Run TOGETHER
10 Squat Clean & Jerks @ 205/135 lbs
Partners run together, but squat clean & jerk reps are shared and can be split in any fashion (with one partner working at a time; does not have to be equally partitioned). C&J reps cannot start until both athletes have completed the preceding run.
B) At The 25:00 Mark
Weighted Plank Hold:
3 x 0:45 (Rest 1:00 Between Sets)
If possible add to 08-30-16, 08-09-16, 07-22-16, and 07-12-16.
Camp Sparkle Reminder and "Complaining and the Brain"
Camp Sparkle: Labor Day Weekend
Attention Parents! Camp Sparkle is on for Saturday (Sep 3rd) during the 8am and 9am classes, AND on Monday (Sep 5th) during the 9am Labor Day class. Click here for more details including how to reserve a spot (and request to be added if you're not already in the private Arena Ready Facebook group!).
"Complaining and the Brain - How 'Bad Karma' is Created"
The other day I was joking about whining and complaining with some of our athletes as they prepared for Wednesday's "Mini Fortitude" sweatfest. Although we were having fun with the topic I think most of the group agreed that complaining is contagious and can affect one's own perception of their surroundings (and their fate, as it were... certainly on Wednesday, haha). Recently there's been several articles floating around on the subject, some even delving into the notion that complaining can essentially re-wire the way your brain works. One such article titled "Complaining and the Brain - How 'Bad Karma' is Created" talks about how this sort of negativity can impact one's well being in more ways than one. Click here for the full article - here's an excerpt:
It is intuitive that a negative attitude and constant complaining are bad for us – but can it really affect our brain? It turns out that there is a growing body of evidence suggesting that negativity can alter our perception of life by changing the connection of the neurons in our brain. This would then result in increased stress levels, which is linked to chronic diseases and mental health problems.
A common perception of complaining, or “venting”, is that people feel better after getting their emotions out. Contrary to popular belief, however, studies have shown that expressing negativity can be bad for the mood of both the complainer and the listener, and here we briefly discuss a few findings on how negativity can impact our well-being.
Do negative thoughts affect the wiring of synapses in our brains?
The synapses in our brain are separated by spaces known as synaptic clefts. When we think, synapses “fire” and send signals across these clefts to other synapses. This forms a bridge by which signals and information and transferred. The exciting thing here is that upon each trigger of an electrical charge, the synapses involved are actually brought closer in proximity to each other. This increases the likelihood that the correct synapses will share the appropriate link and fire together. Consequently, it becomes easier for that particular thought to be triggered.
What all this means is that thinking about something initially makes it easier to think about it again in the future. As such, if a person is constantly unhappy, it makes it more likely that he or she will continue to have negative thoughts if nothing is done about it. On the bright side, though, this also suggests that if we make a conscious effort to think positive thoughts, the positive feedback cycle helps us to become a more optimistic personality as well.
By repeating pessimistic thought processes, synapses that represent these negative inclinations gradually grow closer. Given that the thought that is most likely to surface is the one which can form a bridge between synapses in the shortest period of time, it is unsurprising then that in this case a pessimist would be more likely to remain the way he or she was...
-Viatcheslav Wlassoff, PhD (BrainBlogger.com)
REMINDER about our Labor Day class schedule (click here for details).
WOD for 09-02-16:
Every 2 Minutes For 6 Rounds (12 Minutes):
2 Overhead Squats
Start light and then climb to a top set as technique allows.
REST 2 MINUTES, THEN...
Every 2 Minutes For 6 Rounds (12 Minutes):
3 Back Squats
Start light/moderate and then climb to a top set as technique allows.
-then-
AMRAP 6 Minutes:
20 Push-ups
20 Box Jumps @ 24/20 in
20 Overhead Walking Lunges w/Plate @ 45/35 lbs
Labor Day Weekend
We'll be open every day during the upcoming Labor Day holiday weekend, with a normal class schedule on Saturday and Sunday, and a holiday class schedule on Monday, September 5th. Classes on Monday will be run at 9:00am and 10:15am, with a Gladiators session at 11:30am - and you can expect a challenging "Hero WOD" on the board when you arrive at the gym (if you remember what we did last year on Labor Day then you know what's coming!).
Since these holiday WODs usually draw a big, enthusiastic group please be sure to sign-up for class ahead of time and (perhaps more importantly) MAKE SURE TO CANCEL YOUR RESERVATION ASAP IF YOU KNOW YOU CANNOT MAKE IT. Don't be that person who late cancels or no shows to a full class, potentially leaving others out of a workout (yes, we can see who cancels at the last minute). We understand that life happens and that sometimes you cannot predict what might get in the way of making it to the gym... we're simply asking that you be mindful of - and considerate toward - your fellow athletes (thankfully that's generally not an issue around these parts, but a little reminder in anticipation of a busy holiday WOD can't hurt).
Thank you for your attention and cooperation!
WOD for 09-01-16:
Deadlift:
3-3-3
Climbing
-then-
For Time:
600m Run
30 Deadlifts @ 205/145 lbs
60 AbMat Sit-ups
30 Deadlifts
600m Run
What Am I Going To Do With All This Fitness?!
One of the coolest parts of helping people increase their level of fitness is seeing how they apply that fitness outside of the gym. After all, the idea is to train hard inside the walls of Arena Ready in order to be... well... Arena Ready - prepared for whatever life may throw at you, or perhaps for whatever you seek out in life. Our members certainly seek out some pretty cool stuff - much of it comprised of things that I would never really dream about doing - and it gives us a huge sense of pride when we hear about how their increased work capacity allowed them to basically kick ass out in the big bad world.
One such example is David G - this gentleman has been dedicated to his training at AR since day 1, and his progress is nothing short of impressive. In the 13 or so months since he's started CrossFit we have witnessed huge gains in his strength, flexibility, speed, power, endurance, balance, and stamina among other things. And some of the feedback he's been kind enough to provide us this year has made us incredibly happy to have been a part of his fitness journey.
He sent us this awesome message at the start of the year:
I just wanted to drop you guys a quick note and say thank you for everything you've done for me over the last 5 months. A few months ago I thought CrossFit was basically a competitive "bro cult" and that a clean was something I had to do to my apartment -- last week I did "The Chief" with an awesome group of people and not a "bro" in sight. I think I mentioned to you guys that I'm a pretty avid skier. Yesterday I had a really big day in the backcountry (~10 miles of skinning and several thousand vertical of climbing) -- no way would I have been able to do it without the past few months of training at Arena Ready. This is by far the strongest skiing I've done since back in my race days. My cleans might not be perfect, but the effect of practice is definitely showing! I really appreciate all the coaching, encouragement, and the general environment you guys create and foster. Thank you guys so much for everything you do.
And this is perhaps an even cooler note he sent us just this week, after he spent the better part of a month in Patagonia:
WOD FOR THE PAST THREE WEEKS...
For Quality/As Many Rounds As Possible:Skin, bootpack, ice axe to the top of a mountain, and ski down.
Fitness provided by Arena Ready. That squat program/assault bike/all your secret fitness sauce paid off in dividends. Couldn't have done it without you guys. Thanks a million for facilitating the trip of a lifetime!! Bummed to be leaving Patagonia/South America, but super excited to get back to AR.
-David
Thanks so much for sharing, David, and for letting us be a part of your lifetime journey of fitness.
WOD for 08-31-16:
Tabata: Double Unders
(Rest 1 Minute)
Tabata: Chest-to-Bar Pull-ups
The Tabata interval is 20 seconds of work/10 seconds of rest repeated for 8 rounds. This is NOT an alternating Tabata, so you will complete all 8 rounds of the double unders, rest 1 minute, and then complete all 8 rounds of the chest-to-bar pull-ups. Your score is the lowest round for each of the two movements.
-REST 5 Minutes, then-
"Mini Fortitude"
Alternating EMOM For 10 Rounds (20 Minutes):
MINUTE 1: 15 Calorie Row
MINUTE 2: 15 Burpees
Start with 15 reps for both movements and progress for as long as possible. If you drop to 14 reps for one of the movements then attempt to hold 14 for that movement for the remainder of the workout. If you drop to 12 then attempt to hold 12 for that movement for the remainder of the workout, etc.
Ivan
THIS is CrossFit.
Every time CrossFit HQ posts another part of Ivan's story I can't help but feel grateful for what we get to do.
WOD for 08-30-16:
On A Running Clock...
A) From 0:00 - 15:00
Strict Press:
3-3-2-2-1-1-1
Establish a heavy single for today OR current 1RM.
B) From 15:00 - 32:00
Front Squat:
3-3-2-2-1-1-1
Establish a heavy single for today. If possible add to 08-09-16.
C) From 34:00 - 40:00
Weighted Plank Hold:
3 x 0:45 (Rest 1:00 Between Sets)
If possible add to 07-12-16, 07-22-16, and 08-09-16.
SF Fire Win & Advance To Playoffs; Yoga Class Jumpin'; Kim "Eye Chart" Shirts Representin'
San Francisco Fire: Bring on The Western Conference Final!
Saturday night's "win or go home" match between the San Francisco Fire and the Miami Surge was dead even after 8 of 11 races - and then Coach Sarah and the Fire turned it on to shut-out the Surge in races 9, 10, and 11, securing a 20-12 win in emphatic fashion. In winning this regular-season finale the Fire earned a spot in the playoffs and will face the Phoenix Rise once again in the Western Conference Final (taking place on Saturday, September 3rd at 3pm PT).
Check out the NPGL's match re-cap (click here for the full article) - an excerpt is posted below:
“Before the match, I just pulled the players together and had them look around, and told everybody, ‘Only one team gets to move on,’ and they had to go out there and fight for each other, for the opportunity to play again.” said Adam Wells, interim head coach of the Fire.
As has been the case in previous play of the Amazon match format, Partner Forward was an ebb and flow of lead-trading. Both teams moved fairly smoothly through the first three quadrants, but Miami had a several rep advantage as the teams moved into the fourth quadrant.
As both Marco Coppola for Miami and Cam Pernich for San Francisco got their dumbbell ground-to-overhead reps out of the way, it literally came down to a side-by-side dash across the finish line between the Surge’s Brooke Haas and San Francisco’s Sarah Hopping-Estrella. Haas had trouble with the first rep and the 75-lb dumbbells dropped back to her shoulders. By the time she reset, Hopping-Estrella had split jerked the first rep and was starting her second. Haas somehow recovered, and both athletes crossed the line in a photo finish. Only a review of the tape allowed the refs to determine that in fact it was Miami who had broken the plane first.
“Of course you’re disappointed because you want to win,” Hopping-Estrella said, “but at the same time I thought we executed pretty well. Everybody tried hard and as a team, we continued to just take it one race at a time.”
The Mirror was more in line with Fire’s execution strategy. Rookie Ashley Gatewood showed tremendous effort in Quadrant 2, hitting a set of 10 jerks at 175 lb, and that smooth effort and the Fire’s quick transitions allowed San Francisco to get into Quadrant 4 first. Meanwhile, Miami struggled in Quadrant 2, with Reid Fitzgerald split jerking — a little slower movement in this race. Miami trailed San Francisco by nearly a full quadrant by the time the Fire started their reps in the fourth. Pernich and Hopping-Estrella demolished the final 10 reps for an easy San Francisco win. Miami beat the cap but the score was 3-3...
-Pat McCarty (NPGL)
Yoga Class
Sunday morning's yoga (make-up) class was jumpin'! Well, not literally - I mean, there was some jumpin' going on downstairs in Open Gym and Barbell Class, but the yoga group was holding their own and was definitely out in force. If you've never tried a yoga class with Dani then you should certainly give it a go - check out the details here if you'd like more info, and then sign-up for class. Yoga classes are free for Arena Ready members and the next class is Monday night at 7pm!
Kim Tom "Eye Chart" Granite Games Shirts Still Available
As expected the Kim Tom "Eye Chart" Granite Games shirts are a hit, and several members have already been spotted wearing their "Mini Mighty" swag to the gym and while running around town. There are still sizes left, so if you missed out - and would like to support Kim's trip to the 2016 Kill Cliff Granite Games - be sure to grab one at the gym (all proceeds from the $25 shirts go to cover travel expenses for our resident Mini's mission to kick ass in Minnesota in 2 weeks!).
The Webbs, as always, know what's up. Not to mention this family has great salad.
(For you slang-challenged folks, "salad" is "hair")
Adorable Baby Iris sporting her Kim T "Eye Chart" with pride. See what they did there?
WOD for 08-29-16:
Alternating EMOM for 5 Rounds (10 Minutes):
MINUTE 1: 8-12 Pistols, alternating
MINUTE 2: 2 Power Cleans, climbing
-then-
5 Rounds For Time:
12 Wall Balls @ 20/14 lbs to 10/9 ft
9 Toes-to-Bar
6 Power Cleans @ 185/125 lbs
SF Fire vs MIA Surge: Saturday, Aug 27 6pm PT
On Saturday evening Coach Sarah and the San Francisco Fire take on the Miami Surge in their regular season finale, with the winner earning a spot in the 2016 NPGL playoffs (and the loser going home for the year). The match will air live at 6pm PT on GRID TV, and then will re-air via network broadcast on NBC Sports Network in September. For more details on how to watch all of the 2016 GRID matches check out the details here on the NPGL website.
Go SF Fire! GO SARAH!!!
WOD for 08-27-16:
In Teams of THREE Athletes, On a Running Clock...
A) From 0:00 - 15:00
AMRAP 15 Minutes:
Athletes A & B share and complete the triplet (only one working at a time)...
5 Power Snatches @ 115/80 lbs
10 Overhead Squats
15 Lateral Bar Burpees
Athlete C completes...
400m Run
There must always be one athlete running and the athlete must always switch after 400m. The team's score is rounds + reps completed of the triplet.
B) From 15:00 - 18:00
Rest 3 Minutes
This is forced rest. Back squat warm-up reps and/or loading the bar are not allowed during this 3 minutes.
C) From 18:00 - 30:00
Back Squat:
12 Minutes For All Three Athetes to Establish a Heavy Triple
From a rack, starting with an empty bar at the 18-minute mark. Record each athlete's top set for the day (not necessarily a 3RM).