Workout of the Day
Sarah's Letter to Arena Ready
Dear Arena Ready,
Today is a pretty rough one for many in the AR community. A new president, a new party in power, and the potential for a substantial change in direction.
I grew up in an environment where no one I knew would dare voice support for Clinton as President. Here in San Francisco, I don’t know anyone who would publicly criticize President Obama, and I know very few people who would admit to voting for now President-elect Trump. It puts me in a very strange position - as someone who grew up in a Republican “flyover state” which has now apparently become a Democratic swing state, now living in and loving the most liberal city in America.
What I want to emphasize is that I believe one thing very fundamentally: independent of politics, all people deserve the opportunity to pursue their best selves along other people doing the same. We all have a right to be who we are: strong in some ways, weak in some ways, different in almost every way imaginable, except in our need to pursue our best self, and to be surrounded by people who believe we are good and can be better.
Arena Ready has become my utopia. I look around and see people of different religions, ethnicities, nationalities, professions, and ages. Some of us are men, others are women, and as such, some of us love men, and others love women. We are in different tax brackets. We even have different political beliefs. Yet, we all show up at the same place nearly every day, seeking the same things: betterment of self, friendship, health, to be less weak, and to be more strong.
Thank you for being a place we can all be ourselves. Thank you for seeing each others’ differences, and loving them for them and simultaneously despite of them. Thank you for sweating without being self conscious. Thank you for scaling and acknowledging your weakness when you know you can’t do Rx, and when you know Rx is too easy. Thank you for being willing to put yourselves out there and set the best, or the worst, time on the board.
I can’t help but think we’re onto something. I hope that our community can change the world just a little bit, and make the future less divided. Keep being your awesome selves out there, keep your chins up, and know that at the very least, no matter how things change in the future, you have so many people here that care about you, and want the very best for you.
I really hope it’ll all be ok, and I bet it will be - some of the people I really care about and trust from my early life thought the world would end during the Obama presidency, and things got better. Now, most of my friends think the world could end in a Trump presidency, things could still stand to get even better. Let’s hope the good sticks, and the worst is behind us. Hang in there. Support each other. Keep pursuing excellence.
-Sarah
WOD for 11-10-16:
Deadlift:
3x8
Across
-then-
A) Against a 6-Minute Clock:
800m Run, then AMRAP of...
30 AbMat Sit-ups
40 Double Unders
-Rest 2 Minutes-
B) Against a 5-Minute Clock:
600m Run, then AMRAP of...
30 Walking Lunges
40 Double Unders
-Rest 2 Minutes-
C) Against a 4-Minute Clock:
400m Run, then AMRAP of...
30 Wall Balls @ 20/14 lbs to 10/9 ft
40 Double Unders
Well...
I got nothing for ya. Except maybe a workout...
WOD for 11-09-16:
Strict Press (Cycle 3, Week 2):
***Using your Cycle 3 "Base" weight...
70% x 3
80% x 3
90% x 3+ (Max Effort, i.e. as many reps as you can safely make)
***See LAST WEEK'S post (click here) for how to calculate your current Cycle 3 "Base" weight.
-then-
AMRAP 7 Minutes:
3, 6, 9, 12, 15, etc... Clean & Jerks @ 135/95 lbs
3, 6, 9, 12, 15 etc... Toes-to-Bar
This workout follows the ascending sequence of 3/3, 6/6, 9/9, 12/12, etc. reps of C&J/T2B until 7 minutes expires. Score by total number of reps completed.
(Compare to 02-10-15 and 03-30-13)
Arena Ready Holiday Party: Saturday, December 3rd
Holiday Party: Saturday, Dec 3rd
Contrary to my suggestion for bringing the annual Holiday Party to another venue (AKA somewhere else other than the gym), the overwhelming feedback has been that folks like having it at Arena Ready and love that they can hang out, grub on some good food, have a drink, and chat with a bunch of friends inside of the building WITHOUT the anxiety of a WOD looming over their head, haha. Our annual Arena Ready Holiday Party will be on Saturday, Dec 3th, and we plan on getting started around 4:00pm, hopefully allowing those who have other parties or obligations that evening to attend. We'll probably wind things down around 8:00pm.
Potluck: Paleo or Not!
By popular demand we will continue the tradition of making the party a potluck-style shindig, so feel free to bring a dish/treat/drinks to share. Healthy options are of course appreciated but by no means required. We'll have a potluck sheet at the gym after the Thanksgiving holiday, so please use it if you plan on attending so that folks can see what others are bringing.
Bring The Fam!
Our holiday parties, like many of our events, are generally family friendly - so bring your loved ones (including little ones) if so desired. That said, we may or may not be revisiting some popular games to test our functional fitness.
Wear a sturdy belt. Just sayin.
WOD for 11-08-16:
Front Squat:
4x8
Across
-then-
"Bad Hombre vs Nasty Woman"
3 Rounds For Time:
200m Run
11 Sumo Deadlift High Pulls @ 95/65 lbs
8 Burpee Box Jumps @ 24/20 in
16 Front Squats @ 95/65 (no rack)
Monday Motivation: More Stuff?
We loved Lisa's recent blog so we decided to share it as our Monday Motivation - check out Stilettos to Snatches here, and enjoy Lisa's post from just before this weekend:
MORE STUFF
I often get asked how many pairs of workout shoes I own. I sheepishly admit that it’s far too many, especially for someone who sits at a desk all day. And that doesn’t include my weightlifting shoes. When it comes to doing a workout, just like any one else, we want the things that set us up for success. For today’s Fitness Friday post, I was reminded that the reliance on more stuff for workouts isn’t always necessary. Are knee sleeves, wrist wraps, a weightlifting belt, and weightlifting shoes going to get you more PRs? Maybe. Or is it just a better attitude?
Today’s post was inspired by a friend of mine at the gym – Katie. Katie hasn’t been a CrossFitter for very long, but she’s certainly a damn good athlete. She’s a strong runner, and a dedicated member who works really hard. Katie recently back squatted 225 pounds in Metcons for a new PR. When I saw her results on the whiteboard, I was supremely jealous. Here I am in all of my gear, trying to just eek out 195.
ALL THE THINGS!
Taking that step back to do some reflection, I realized that my issue is something that plagues many people. We get caught up on reading ads, scrolling through Instagram, and watching TV. Camille LeBlanc drinks Xendurance before workouts, Rich Froning owns an ski machine, Noah Olsen does ROMWOD, Annie Thorisdottir wears all the latest Reebok gear.
CrossFit, just like any other sport these days, capitalizes on the the perception and need for stuff. Rogue Fitness is almost like the Amazon for CrossFit stuff, selling everything from muscle recovery electric stimulation machines to a host of knee sleeves and wraps. And then there’s the supplement side. Progenex and other companies have a number of products that suggest big PRs and increased capacity.
But what happened to just showing up and lifting with what you had on you that day? For good and bad reasons, I, like so many people, have a lot of things. None of that stuff works though without a few critical components. The first being, the consistency to show up and work hard. You can wrap yourself up in Ben Smith’s wardrobe or Sara Sigmundsdóttir’s blonde hair, but it won’t work unless you find the same work ethic that my friend Katie has.
-Lisa G
WOD for 11-07-16:
"Ranch Dressing"
For Time:
33 Calorie Row
33 Ring Push-ups
33 Kettlebell Swings @ 70/53 lbs
33 Walking Lunges
22 Calorie Row
22 Ring Push-ups
22 Kettlebell Swings @ 70/53 lbs
22 Walking Lunges
11 Calorie Row
11 Ring Push-ups
11 Kettlebell Swings @ 70/53 lbs
11 Walking Lunges
Sweaty Saturday: CrossFit Liftoff Event 3
The 2016 CrossFit Liftoff is upon us, and as promised (well, sort of) Event 3 is coming your way as our Sweaty Saturday WOD. If you'e not entered in the Liftoff then no worries - just come on in to the gym like you would on any other Saturday, say what's up to your friends, warm-up, and get your workout on... it just so happens that this Saturday the WOD comes to you courtesy of CrossFit HQ. We may even do it "Open Style" with heats and the whole deal - check it out:
WOD for 11-05-16:
"2016 CrossFit Liftoff Event 3"
AMRAP 15 Minutes:
25 Pull-ups
50 Calorie Row
100 Overhead Squats @ 45/35 lbs
50 Box Jumps @ 24/20 in
25 Pull-ups
Lisbeth Darsh: 10 Things I Learned In My CrossFit Class
Some Friday perspective courtesy of Lisbeth Darsh:
"10 Things I Learned In My CrossFit Class"
10. If you drop an empty barbell, a kitten does not die. But the gym owner sees blazing technicolor red. (Don’t drop that empty BB.)
9. Working harder is okay, but working smarter is what you really want to do.
8. You’re probably taking more breaks than you need.
7. What you lift is more important than what you wear.
6. The last person to finish is usually pissed that they’re finishing last.
5. People who don’t like deadlifts are like people who don’t like dogs: probably not to be trusted.
4. If anyone in your class says, “This workout doesn’t look too bad” you are all so screwed. Death is near.
3. The “bro” ratio in your class is a likely equivalent to the douchiness level of your gym. Shop accordingly.
2. If anybody tells you to “harden the f*** up” you are more than justified in telling them to “shut the f*** up.”
1. What’s in your heart is infinitely more important than what’s on your barbell.
And speaking of #5 from the list above...
WOD for 11-04-16:
Agility Ladder:
Skills & Drills
-then-
Standing Broad Jump:
3 Attempts For Max Distance
(Compare to 11-05-15, 03-06-15, and 01-12-14)
-then-
"The 49er Roll"
4 Rounds For Time:
9 Deadlifts @ 275/195 lbs
49 Double Unders
What Makes Muscles Grow?
This is a cool little video from the folks at TED-Ed that illustrates and summarizes things pretty well. Watch and enjoy!
We have over 600 muscles in our bodies that help bind us together, hold us up, and help us move. Your muscles also need your constant attention, because the way you treat them on a daily basis determines whether they will wither or grow. Jeffrey Siegel illustrates how a good mix of sleep, nutrition and exercise keep your muscles as big and strong as possible.
WOD for 11-03-16:
ON A RUNNING CLOCK...
A) At 0:00
"Jacques"
For Time:
1000m Run
50 Wall Balls @ 20/14 lbs to 10/9 ft
30 Chest-to-Bar Pull-ups
(Compare to 03-03-15)
B) At 15:00
"Jacques Jr."
For Time:
600m Run
30 Wall Balls @ 20/14 lbs to 10/9 ft
18 Chest-to-Bar Pull-ups
C) At 27:00
Tabata:
Medicine Ball Russian Twists @ pick load
The Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated for 8 rounds. Your score is the LOWEST number of reps among the 8 rounds.
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)