Thursday WOD

WOD for 12-08-16:

Deadlift:

3x6 

Across

Add to your 8-rep working weight from 11-26-16.

-then-

Every 3 Minutes For 5 Rounds:

20/15 Calorie Row

20 AbMat Sit-ups

40 Unbroken Double Unders

To do this workout as prescribed the double unders must be unbroken within the 3-minute round.  For example, if the athlete misses after 37 consecutive double unders he/she must re-start at 0 and complete 40 unbroken before the 3-minute round is over - otherwise, it's considered a scaled workout. 

Wednesday WOD

WOD for 12-07-16:

ON A RUNNING CLOCK...

A) At 0:00

For Time:

400m Row

30 Ground-to-Overhead @ 95/65 lbs

20 Handstand Push-ups

10 Muscle-ups

B) At 13:00

For Time:

400m Row

30 Ground-to-Overhead @ 95/65 lbs

20 Handstand Push-ups

10 Muscle-ups

Remembering Cash

We may not have much to say on the blog in the coming days (WODs will still be posted), as we feel a little speechless and like nothing we could say is all that important.  There are some goings-on that we want to touch on eventually (the Holiday Party re-cap, Franniversary re-cap, and other gym news) but for now we're still trying to process the tragic loss.  In that vein, I wanted to share a few memories I have of Cash. 

I remember the first time Cash came into our gym.  Sarah and I were excited.  Leisa had been a member at Arena Ready for some time at that point, and of course we were already such big fans of everything she brought to our community.  Sunny was also starting to come in and work out regularly which was super cool, and we had this grateful feeling when they told us that Cash wanted to get started doing CrossFit in order to get in shape for the tour that their band, Them Are Us Too, was preparing for - it honestly felt like an honor.

In walks Cash - a little quiet, very sweet in nature, strikingly beautiful, graceful, and very naturally athletic.  Cash listened attentively, tried really hard, and made things that frustrated even veteran CrossFitters look fairly easy.  That was just sort of how she moved through the space - kind of effortlessly, with a fluidity and smooth cadence that we as coaches so rarely see in people's movement (especially in those new to strength training and CrossFit).  

It made sense that Cash was an artist, and such a gifted one at that - she had that indescribable thing that just made those of us around her want to know more... more of what she said... more of what she thought... at least that was very true for me.  I basically thought Cash was the coolest of cool. I used to joke in class and say things out loud like, "hey, when you become an even bigger rock star please don't forget me" and "if you ever need a celebrity trainer while on tour you know where to find me."  Cash would smile and I would hope that she actually thought it was funny, and hope that she knew I was joking (well, only sort of) - since I assume that the music she (and they) created was about the art and not the fame that might come of it.             

The tour soon came and was a big success based on everything we heard. In keeping up with Cash from afar through Leisa and Sunny we always heard such pride in their voices as they described her experiences, adventures, and new goals. There are no words to describe how sad we are, how much we are mourning for Leisa and Sunny, and how unfair it seems that such a cool person has been lost so young.

Please bear with us as we process this alongside all of you. Please continue to keep Leisa and Sunny in your thoughts and prayers, and for those of you fortunate to have been in class with Cash in her brief stint as a CrossFitter, please join us in remembering a really cool human.

WOD for 12-06-16:

Front Squat:

4x6

Across

Add to your 8-rep working weight from 11-22-16.

-then-

For Time:

21-15-9

Front Squats @ 135/95 lbs (no rack)

Chest-to-Bar Pull-ups

Box Jump Overs @ 24/20 in

Very Sad News

We are brokenhearted to share that Cash Askew, Leisa and Sunny's child, was among the victims of the Oakland fire on Friday night. Cash was an incredibly beautiful person, one we were fortunate to get to know a little bit at Arena Ready as she prepped to go on tour with her band, Them Are Us Too. Their family is a very special part of our Arena Ready community, and we ask that you keep them in your thoughts and prayers as they process this deeply tragic loss.

We know that fundraising efforts are underway, and that their friends have set up a meal train.  To preserve their privacy, we'll be posting these links to the private Arena Ready Facebook group, along with anything else we learn our community can do to help.

We wanted to share this article to honor her memory.

WOD for 12-05-16:

For Time:

400m Run

40 Kettlebell Swings @ 53/35 lbs

40 Walking Lunges

400m Run

40 Push-ups

40 AbMat Sit-ups

400m Run

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

40 Burpees

400m Run

(Compare to 01-25-15)

AR Holiday Party Tonight, Dec 3rd!

Partaaay

We're looking forward to seeing you all tonight, Saturday Dec 3rd, for our annual Arena Ready Holiday Party!  We plan on getting started around 4:00pm, hopefully allowing those who have other parties or obligations to be able to attend prior to their engagements.  We'll probably wind things down around 8:00pm.

Potluck: Paleo or Not!

By popular demand we're continuing 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 have a potluck sheet at the gym if you want to take a peak before or after Saturday morning class in order to see what others may be 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.  See you on Saturday night!  

WOD for 12-03-16:

AMRAP 22 Minutes, With a Partner:

100 Calorie Row

80 Box Jumps @ 24/20 in

60 Toes-to-Bar

80 Sumo Deadlift High Pulls @ 95/65 lbs

1000m Run

Reps are shared with only one partner working at a time.  Reps can be divided in any fashion and do not have to be split evenly.  

Sunday Yoga Class Switcheroos: Dec 4th & Dec 18th

REMINDER: Our annual Holiday Party is this Saturday, December 3rd, from 4-8pm (click for more info)!

A couple of our upcoming Monday evening Yoga classes this month are rescheduled to Sunday mornings, so hopefully many of you who wouldn't otherwise be able to make it in for Yoga can take advantage of the schedule swap!

This Monday's (Dec 5th) class is rescheduled for Sunday, Dec 4th, at 9am.

Next Monday's (Dec 12th) class is rescheduled for Sunday, Dec 18th, at 9am.  

Let us know if you have any questions, and get yourself over to yoga class for one, or both, of these Sunday opportunities.  Your body will thank you!

WOD for 12-02-16:

"Holleyman"

30 Rounds or Time:

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

3 Handstand Push-ups

1 Power Clean @ 225/155 lbs

Good Luck Tony & James!

REMINDER: Our annual Holiday Party is this Saturday, December 3rd, from 4-8pm (click for more info)!

Good luck to Tony and James who will be competing together at the 5th Annual Franniversary competition this Saturday, December 3rd, in Oakdale!  Made famous in previous years by our very own Team #Infarkle (AKA Coach Lindsay "Sparkle" and Coach Jon "Inferno), the Franniversary competition hosted by CrossFit Oakdale is a super fun and popular event, with workouts based on some creative interpretations of classic CrossFit "named" WODs (e.g. Fran, Isabel, Diane, etc.). 

Tony and James should be a formidable team, and they would love any support from their Arena Ready friends willing make the trip to cheer them on (and then drive back to AR for the Holiday Party, of course).  If you want to coordinate carpooling to make the trip to Oakdale feel free to ping folks in the Arena Ready private Facebook group.

Go get 'em, boys!        

WOD for 12-01-16:

3-Position Power Snatch (Floor, Knee, High Hang):

5 Sets of (1+1+1)

Climbing

-then-

A) AMRAP 3 Minutes:

7 Power Snatches @ 75/55 lbs

35 Double Unders

B) AMRAP 3 Minutes:

7 Power Snatches @ 95/65 lbs

28 Double Unders

C) AMRAP 3 Minutes:

7 Power Snatches @ 115/75 lbs

21 Double Unders

Rest 3 minutes between AMRAPs.  Score each AMRAP individually. 

Calling All Arena Ready Alumni

Calling all Arena Ready Alumni!

You know who you are.  You used to train here and we all loved you very dearly - and then at some point you broke my heart and VIOLATED THE ARENA READY MORATORIUM for some silly high paying job, or pretentious grad school, or to make a new life whatever the heck that means - so now you (presumably) live happily ever after in some strange land where Chinese food means a trip to Panda Express, and your coffee is served to you by smiley people and not mustached art students who are silently judging you through their non-prescription Warby Parkers. 

WELL GOOD FOR YOU.  I'M HAPPY FOR YOU, REALLY I AM.

Anyhow, we'd love to see you this Saturday, December 3rd, at Arena Ready for our annual Holiday Party (click for the details).  So please, if it's possible, come on by your old stomping grounds and hang out with some of your old AR swolemates - you can tell us over a drink and some bites how amazing it is that you now have 5 bedrooms and a pool, or that your cohort is so smart that they're developing the Uber of marijuana.  You can even tease me about how you think I wouldn't be able to swim in the deep end of your pool - it's OK, I deserve it.

Oh, and I'm kidding about the "pretentious" part above, I hope you all know that.  I kid because I care.  Now get your butts over here this Saturday and say hello to everyone who misses you.      

WOD for 11-30-16:

Back Squat:

12 Minutes to Establish a Moderately Heavy Triple (NOT a 3RM)

We suggest squatting in the same shoes you're going to use below for the AMRAP (i.e. not weightlifting shoes).

-then-

AMRAP 12 Minutes:

400m Run

20 AbMat Sit-ups

10 Back Squats @ 225/155 lbs

Use a rack for the back squats.  If you can't safely do the first set of 10 unbroken then scale as needed. 

Weightlifting Shoe Cabinet: Holiday Season Purge

REMINDER: Our annual Holiday Party is this Saturday, December 3rd (click for more info)!

The gym's shoe cabinets intended to house weightlifting shoes (and only weightlifting shoes) for our members has become overrun with other items, to the point where it's getting hard to actually get your shoes out without pulling a bunch of random stuff off the shelf with them.  Non-weightlifting shoes, sad looking jump ropes, funky-smelling knee sleeves, abandoned weight belts, tattered shoe boxes (what tha?), un-paired wrist wraps, and water bottles are just some of the random items currently in the cabinets that don't belong.  Please check next time you're in the gym as we will be cleaning the cabinets out at the start of next week and donating any items that don't have homes, or that look like they haven't been moved or used in the last year.

Thanks for your attention!     

WOD for 11-29-16:

"Cyber Monday Leftovers" 

3 Rounds For Max Reps (0:40 Work / 0:20 Rest & Transition):

Push Jerks @ 115/80 (no rack)

Chest-to-Bar Pull-ups

Kettlebell Swings @ 70/53 lbs

Burpee Box Jumps @ 24/20 in

Row for Calories

(Rest 1:20)

This is 0:40 (forty seconds) of work per movement, with 0:20 of rest/transition time between movements. There is 1:20 rest between rounds. Score is total repetitions across all three rounds.  

Holiday Party This Saturday, Dec 3rd!

We hope everyone had a wonderful holiday weekend.  A friendly reminder for all of you...

Holiday Party: Saturday, Dec 3rd

Our annual Arena Ready Holiday Party will be held this Saturday, Dec 3rd.  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 starting Monday evening, 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 and choose your partner wisely, my friends.

WOD for 11-28-16:

3-Position Squat Clean (Floor, Knee, High Hang):

5 Sets of (1+1+1)

Climbing

-then-

"Elizabeth"

For Time:

21-15-9

Squat Cleans @ 135/95 lbs

Ring Dips

To us, the classic workout "Elizabeth" is (and always was) squat cleans, NOT power cleans.   

(Compare to 07-02-15 and 04-24-14)

Arena Ready Representing For The Holiday

While many of you were at Arena Ready for our Thanksgiving Day and Black Friday WODs, several of our members were dropping-in to local CrossFit affiliates during their travels to see family and friends for the holiday.   

Brian C (far left) with a big group at CrossFit Broadway in Denver. 

Nevada (front and center) at CrossFit Loft in Seattle.

Charles (back left) at Fort Ben CrossFit in Indianapolis.

Like always, we LOVE seeing our athletes taking their fitness on the road and hitting a workout wherever their travels take them.  Keep the pictures coming, and keep on representing AR!

Well, we did it on Black Friday so let's do it again - how about a Sweaty Saturday full of partner strength work and a good old fashioned AMRAP?!

WOD for 11-26-16:

With a Partner on a Running Clock...

A) From 0:00 - 15:00

Deadlift:

3x8

Across

Both athletes complete three working sets of eight reps.  If possible, add to your working weight from 11-18-16.

B) From 15:00 - 18:00

Rest 3 Minutes & Re-Set For AMRAP

C) From 18:00 - 33:00

AMRAP 15 Minutes:

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

100 Box Jumps @ 24/20 in

50 Calorie Row

Partners share the reps with only one working at a time.  Reps do not have to be split evenly.

Turkey Day WOD a Success!

REMINDER: Please note our Thanksgiving holiday schedule (click here).

Thanks to everyone who came in for our Thanksgiving Day WOD!  It was such a fun time with a ton of great energy - and we hope everyone enjoyed their post-workout recovery meal of Thanksgiving dinner (sans rosemary LOL).  We're so thankful for all of you!

WOD for 11-25-16:

With a Partner on a Running Clock...

A) From 0:00 - 15:00

Hang Power Clean:

Both partners establish a heavy double

B) From 15:00 - 18:00

Rest 3 Minutes

C) From 18:00 - 30:00

AMRAP 12 Minutes:

Partner A Completes the 8-8-8 Triplet of...

8 AbMat Sit-ups

8 Hang Power Cleans @ 135/95 lbs

8 Lateral Bar Burpees 

While Partner B Completes...

2 Rounds of "Cindy"

1 Round of "Cindy" = 5 Pull-ups, 10 Push-ups, 15 Air Squats 

Partners switch after every 2 rounds of "Cindy" are completed.  Complete the 8-8-8 triplet continuously, with one partner picking up exactly where the other left off.  The team's cumulative score is the total number of rounds + reps completed of the 8-8-8 triplet PLUS "Cindy."