2016 CrossFit Liftoff This Week!

Registration is still open for the 2016 CrossFit Liftoff (click here for more info) and the announcement of "Event 3" (aka the workout) will take place on Thursday, November 3rd.  We already know that Events 1 and 2 will be Snatch to a max and Clean & Jerk to a max, respectively - but we await the details of the workout for Event 3 to see how everything will all play out together. Exciting stuff!

If you're registered for the Liftoff or interested in participating, we'll be using Friday 6pm and Sunday 9am Barbell Club classes to establish max lifts - and to possibly take a stab at Event 3 depending on what the workout ends up being.  You may also see Event 3 as part of (or all of) Saturday's WOD depending on the movements, set-up, time domain, etc. - that is still TBD, and don't worry, we'll have a great workout programmed just in case it doesn't fit the context of our week of training.       

As for the name of yesterday's workout, I'll let Sheldon enlighten everyone:

Mmmm, this is good... whatever it is.

WOD for 11-02-16:

ON A RUNNING CLOCK...

A) From 0:00 - 12:00

Strict Press (Cycle 3, Week 1):

***Using your Cycle 3 "Base" weight...

65% x 5

75% x 5

85% x 5+ (Max Effort, i.e. as many reps as you can safely make)

***If you have made ALL of your "MAX EFFORT" sets to date (5+, 3+, 1+) for equal to or more than the prescribed reps, then ADD another 5 lbs to your base for a TOTAL of 10 lbs added to your 95% of 1RM.

***If you have NOT made all of your "MAX EFFORT" sets to date for equal to or more than the prescribed reps, then REPEAT with the same base from Cycle 2 which was 5 lbs added to your 95% of 1RM. 

-then-

B) From 12:00 - 37:00

Back Squat:

6-4-2-1-1-1

Build to a heavy single OR a 1RM.  If it feels good make it the latter.  If not then make it the former and live to fight another day (we'll squat again, don't you worry). 

Feel Better & See You Soon

It's officially November so 'tis the season of colds and sickness - and some of us have already been hit with some nasty sneezes and coughs.  As a gym we're pretty good about most everyone coming in consistently to work out, and we're grateful to have a membership that generally frowns on excuses.  You guys and gals are pretty badass in that regard, and there a few things I respect more than someone who doesn't make excuses.

That said (man, there's that phrase... haha), if you are sick or know that you're getting sick PLEASE stay home and rest.  And, of course, feel better soon.  Coming in to the gym and exposing everyone around you to what you have is a good way to take a bunch of people out of commission for a while - so take some time off (hopefully it won't be too much) and focus on getting healthy again ASAP.  And tell that hard working coworker of yours who's hell-bent on putting in "face time" at the office that you don't appreciate him sneezing on your Swingline in-between his Facebook timeline refreshes or Fantasy Football line-up changes.  C'MON MAN!!!

Thanks for your consideration.

WOD for 11-01-16:

Power Clean + Push Press + Jerk:

5 Sets of (1+1+1)

Climbing as technique allows. Jerks may be push/power or split.

-then-

"No Beans"

6 Rounds For Time @ 115/75 lbs:

10 Deadlifts

10 Push Presses

10 Lateral Bar Burpees

(Compare to 11-04-15)

AR Weekend: Costumes & 10K Runners

Happy Halloween!

On Saturday many of our athletes braved the Sweaty Saturday Partner WOD with costume in tow. A bunch of good sports indeed (unlike our friend, Tiger, who is a notorious sore loser, philanderer, & poor sport):

Apollo's Ewok costume may win the award for cutest showing. 

I love that Coach Liz tried to muss her hair for this photo.

Between the salmon nigiri and the GREATEST COMBO PACK OF NERDS EVER this picture makes me hungry. 

Dave kept the Popeye forearms on the entire time during the WOD, which I really respect from a method actor standpoint. To truly be "in character" you need to make courageous choices and go with them. Bravo, Dave.   

 

Women's Health Run 10 Feed 10

Saturday was also the running of the Women's Health Run 10 Feed 10 to benefit the homeless.  A big Arena Ready contingent took to the 10K course and also gathered for brunch at Coach Sparkle's post-run bistro, Chez Preggo.  Molly F. and Kim even WON THEIR DIVISIONS OUTRIGHT, with Molly taking the 8th overall female spot among all runners.  Great work, athletes - so awesome to see you taking your fitness outside and kicking ass!   

PS - Every time I program this WOD I think of the time I realized that my wife didn't know who E-40 was...

WOD for 10-31-16:

Thruster:

3-3-3-3-3

Climbing*

*Follow each work set with a 10 Calorie Row, starting easy and increasing your speed with each interval (finishing on a sprint). 

-then-

"E-40's Foul Forty"

For Time:

40 Calorie Row

40 AbMat Sit-ups

40 Kettlebell Swings @ 53/35 lbs

40 Thrusters @ 75/55 lbs

(Compare to 12-09-15)

Sometimes Dressing in Costume...

... can really make someone else's day.  Especially when that someone else is your dog, and you dress up as his FAVORITE TOY OF ALL TIME.

Make someone's day special.  I'm just sayin'.

Happy weekend, all.

WOD for 10-29-16:

IN TEAMS OF TWO...

For Time:

400m Run

40 Curtis P Complexes @ 95/65 lbs

400m Run

50 Power Snatches @ 95/65 lbs

400m Run

60 Hang Squat Cleans @ 95/65 lbs

400m Run

1 Curtis P Complex is:

Power Clean + Front Rack Lunge RIGHT + Front Rack Lunge LEFT + Push Press

The runs are TOGETHER, meaning both partners must run 400m x 4, and the barbell movements cannot start until both partners have completed the preceding run.  The barbell movements are SHARED (with only one person working at a time) and can be split in any fashion (do not have to be evenly split).    

Sunday Yoga & Camp Sparkle Gone Fishing

Sunday Yoga

Dani is leading a Yoga "make-up" class this Sunday (October 30th) at 9:00am.  Sign-up, come on in, and get your yoga on before (or instead of) Open Gym!  Not sure what to expect?  Click here and read a little about what Dani's Yoga classes are all about.  Yoga classes are free for Arena Ready members so take advantage and your body will thank you for it! 

Camp Sparkle Returns Nov. 5th

Reminder that there will be no Camp Sparkle this Saturday (October 29th) due to the Women's Health Run 10 Feed 10 event, and the Saturday Sparkle-Hosted Post Run Brunch to follow (check the Arena Ready private Facebook group for more details on that get-together).  Fear not, parents, Camp Sparkle will be back in action on Saturday November 5th at 8:00am.   

WOD for 10-28-16:

Alternating EMOM For 5 Rounds (10 Minutes):

MINUTE 1: Strict Supine Grip Chest-to-Bar Pull-ups, PICK REPS

MINUTE 2: Dumbbell OR Kettlebell Turkish Get-up (1R/ 1L), PICK LOAD

-then-

"JT"

For Time:

21-15-9

Handstand Push-ups

Ring Dips

Push-ups

(Compare to 09-25-15 and 07-23-13)

#TBT To Last Year's Getups

Coming to work out on Saturday and want to let your inner dress-up demons out, but not sure what exactly to wear?  Here are some shots from last year that may give you some inspiration...

Brianne's Flashdance Jennifer Beals was pretty on point, and this picture doesn't really do it justice.  If you're into subtle I think Sarah's 2009 CrossFitter was actually really funny, mostly because we all pretty much looked like that back in '09 ("non-minimal" running shoes, softball league high socks, old school soccer shorts):    

Many will remember Alyssa KILLING IT as Kelly LeBrock from Weird Science:

Kathryn proved Fonda CAN have a motor in the back of her Honda:

JoJo and Ada were adorable as Ladybugs:

Who can forget Rex Kwon Do and his American Gladiator ladies:

And, of course, perhaps the most disturbing and hilarious of them all - your favorite Sports Chiropractor channeling his inner Richard Simmons:

Let that sight sink in for a minute.  You're welcome.

WOD for 10-27-16:

FIVE 2-Minute Cycles For MAX CALORIES:

10 Deadlfts @ 225/155 lbs

10 Box Jumps @ 30/24 in

Row for MAX CALORIES 

(Rest 2 Minutes)

This is 2 minutes of work followed by 2 minutes of rest, repeated for 5 cycles.  Your score is total calories rowed across all 5 cycles.  The deadlifts should be solid & beautiful, the box jumps steady & explosive, and the row all out each time.

Saturday Costume WOD

Last year's Halloween Saturday Costume WOD was such a big hit that we're bringing it back this year!  Or, at the very least, bringing back the option to express yourself artistically while attacking a Sweaty Saturday workout with some Arena Ready friends.

Last year Stacey requested that folks wear their favorite throwback or current-era workout gear as costume - any decade or genre was fair game:

Inspired by the gold tights given to me by my father-in-law (yes, you read that correctly), I thought it would be fun to see my fellow AR buddies sport your favorite workout gear - from the "24-hr fitness look" to your favorite decade of style to the latest trend in the Marina. Who's with me?  

This year we're offering that as a suggestion once again so that folks can be in the spirit of the holiday, but also comfortable enough to actually exert themselves while working out.  Zumba?  Bodybuilder?  WWF superstar?  1980s contestant straight out of the Crystal Light National Aerobics Championship?

Yes, that last one is actually a thing:

If you're a tough guy but you still want to rock the 80s attitude, look no further than some of your former NFL heroes who probably wish they never agreed to sign up for this little gem: 

Perhaps Prancercising is more your speed and sartorial style:

And, of course, there's always Country Hip Hop... combining two of Arena Ready's favorite musical genres into one strange entity that just gives you a weird feeling inside: 

Those are just a few suggestions to get your creative juices flowing.  If you already have a costume planned, and it doesn't fit any particular workout genre or era, then no worries - feel free to wear it with pride and rock it on Saturday instead!  Just beware that face paint and/or superfluous accessories may get in the way of what your partner wants you to do in the workout. 

In other words, leave the feather boa at home (or else we'll be cleaning feathers off of the gym floor for 2 days) and maybe save being the shower from "The Karate Kid" for next time:    

That sort of excessive dandy flair just gets you in trouble really:

Alright, now that we've got all that settled... Tiger Woods and Lindsay Vonn look forward to seeing you all on Saturday:

Tiger holds her crutches because Tiger is a gentleman, obviously.

WOD for 10-26-16:

On a Running Clock...

A) From 0:00 - 10:00

Strict Press (Cycle 2, Week 4 - "Deload Week"):

Using your current "Base" of 95% of 1RM + 5 lbs...

40% x 5

50% x 5

60% x 5

B) From 10:00 - 30:00

Back Squat:

8-6-4-2

Climbing

If possible, add to 10-19-16, 10-13-16, 10-06-16. 

C) From 30:00 - 36:00

"AMRAP Annie"

AMRAP 6 Minutes:

25 Unbroken Double Unders

25 AbMat Sit-ups

Set Your DVR! SF Fire vs PHX Rise Western Conference Final (Oct 26th 5pm PT)

Set your DVRs so you can watch Coach Sarah and the San Francisco Fire take on the Phoenix Rise in the 2016 NPGL Western Conference Final!  The TV airing will be on Wednesday, Oct 26th, at 5pm PT.  Comcast/Xfinity subscribers can search your Xfinity menu for "GRID" and it will pull-up the scheduled TV airings, including this match which will be televised on bein Sports network - record it and then watch some fast-paced GRID racing when you get home on Wednesday night! 

WOD for 10-25-16:

"Cindy Full of Grace"

3 Rounds For Time:

3 Rounds of "Cindy"

10 Power Clean & Jerks @ 135/95 lbs

1 Round of "Cindy" is:

5 Pull-ups

10 Push-ups

15 Air Squats

(Compare to 07-27-15) 

SAAB V & The Women's Heath Run 10 Feed 10

SAAB V

Congrats to Kim and her fellow badass Masters buddies, Sally & Hildy, for teaming-up and throwing down at the "Strong As A Bear V" competition at Tamalpais CrossFit!  Their team finished 11th overall, showing folks that it wasn't just their outfits that deserved attention:   

Women's Health Run 10 Feed 10

Over a dozen Arena Ready athletes will be running in the Women's Health Run 10 Feed 10 event this Saturday (Oct 29th).  A portion of each runner's registration fee for the 10K event will be used to provide meals for 10 hungry people, and if you'd like to join some of your Arena Ready buddies at the event it's not too late!  The event is holding a flash sale on registration fees and you can register right now (as of Sunday evening) for $27.50 by clicking here on the Run 10 Feed 10 website.    

Hope everyone had a great weekend.

WOD for 10-24-16:

EMOM For 3 Rounds (9 Minutes):

MINUTE 1: 18/15 Calorie Row

MINUTE 2: 15 Unbroken Overhead Squats, pick load (no rack)

MINUTE 3: 100m Run

Use the same overhead squat weight across all 3 rounds and snatch the bar from the floor. Choose a weight that you can do all 15 reps unbroken with solid position.  To spice things up run faster.

-then-

AMRAP 9 Minutes:

12 Toes-to-Bar

15 Kettlebell Swings @ 70/53 lbs

18 Wall Balls @ 20/14 lbs to 10 ft

Both men & women use a 10 ft wall ball target.

HSPU Congrats + Sweaty Saturday Runners

A BIG CONGRATS to everyone who got their first ever handstand push-up on Friday - exciting stuff!  Nice work to Bianca, Catherine L, Matty Mo, Nevada, and any of the morning crew folks I missed (or anyone I didn't see firsthand) - so cool to see your hard work paying dividends.

If you're coming in for our traditional Sweaty Saturday WOD then I would wear shoes that are comfortable for running, and expect to work your butts off to hold a solid pace throughout.  Happy weekend, all!

WOD for 10-22-16:

ON A RUNNING CLOCK...

A) From 0:00 - 9:00 For MAX REPS:

1600m Run

30 Deadlifts @ 185/125 lbs

MAX REPS Lateral Bar Burpees

Rest 3 Minutes (9:00 - 12:00)

B) From 12:00 - 18:00 For MAX REPS:

800m Run

20 Front Squats @ 135/95 lbs

MAX REPS Lateral Bar Burpees

Rest 3 Minutes (18:00 - 21:00)

C) From 21:00 - 24:00 For MAX REPS:

400m Run

10 Clusters (Squat Clean + Thruster = Cluster) @ 95/65 lbs

MAX REPS Lateral Bar Burpees

You change the weights and collars must always be on the bar.  Score each part (A, B, and C) and the total workout by number of lateral bar burpees completed.

Rowing Technique: A Re-Post Courtesy of Concept2

While we'll spend some time on Friday reviewing handstand push-up progressions and efficiency tips, we thought it helpful to also (re)post this blog about rowing technique, given the WOD's other movements. 

The good folks at Concept2 have a nice video covering proper rowing technique that we've sent to many of you requesting some help with gaining efficiency on everyone's favorite torture device (heh).  If you haven't already seen the video it's worth a viewing:

Additionally, here is a summary of the proper rowing stroke from Concept2:

The rowing stroke can be divided into two parts: The drive and the recovery.

You will learn a coordinated movement pattern built upon the following positions and phases:

The Recovery (Phase 1)

■Extend your arms until they straighten.

■Lean your upper body forward to the one o'clock position.

■Once your hands and the oar handle have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.

The Catch (Position 1)

■Arms are straight; head is neutral; shoulders are level and not hunched.

■Upper body is at the one o'clock position—shoulders in front of hips.

■Shins are vertical and not compressed beyond the perpendicular.

■Balls of the feet are in full contact with the footplate.

The Drive (Phase 2)

■With straight arms and while maintaining the position of the upper body at one o'clock, exert pressure on the foot plate and begin pushing with your legs.

■As your legs approach straight, lean the upper body back to the eleven o'clock position and draw the hands back to the lower ribs in a straight line.

The Finish (Position 2)

■Legs are extended and handle is held lightly at your lower ribs.

■Upper body is at the eleven o'clock position—slightly reclined with good support from your core muscles.

■Head is in a neutral position.

■Neck and shoulders are relaxed, and arms are drawn past the body with flat wrists.

The drive is the work portion of the stroke; the recovery is the rest portion that prepares you for the next drive. The body movements of the recovery are essentially the reverse of the drive. Blend these movements into a smooth continuum to create the rowing stroke.

And on that note...

WOD for 10-21-16:

Handstand Push-up:

Skills & Drills

-then-

AMRAP 15 Minutes:

10 Deficit Handstand Push-ups @ 4/2 in

20 Calorie Row OR Assault Bike

30 AbMat Sit-ups

40 Walking Lunges

50 Double Unders

Throwback Thursday: GB Snatches a PR

#TBT to that time Grant partnered with Coach Sarah and hit a snatch PR in competition at the Deuces Wild Throwdown.  The best part of this picture might be Sarah's proud expression in the background.  

WOD for 10-20-16:

Power Snatch + Hang Squat Snatch + Overhead Squat:

4 Sets of (1+1+1)

Climbing as technique allows.

-then-

2 Rounds For Time:

600m Run

21 Hang Squat Snatches @ 115/80 lbs

21 Chest-to-Bar Pull-ups