Seriously Though...

Please note our holiday class schedule through Jan 2nd (click here for details).

... someone needs to confess and put this whole mystery to to bed for good.

#NextLevelForgery

#HandMadeLamination

#WellPlayed

WOD for 12-29-16:

Power Snatch + Hang Power Snatch:

5 Sets of (1+1)

Climbing

-then-

A) Against a 4-Minute Clock for MAX POUNDS LIFTED:

25/20 Calorie Row

25 Box Jumps @ 24/20 in

MAX REPS Hang Power Snatch @ "you pick the loading"

REST 4 Minutes, then...

B) REPEAT

Score by total poundage (total reps x loading used).  You cannot change the weight between parts A and B, so choose wisely. 

The Traveling CrossFitter

Please note our holiday class schedule through Jan 2nd (click here for details).

We love seeing all the updates from members traveling and getting their fitness on while on the road for the holidays.  It made us think of this cool video from CrossFit HQ featuring "The Traveling CrossFitter" - this guy has dropped-in to over 60 affiliates... LOVE the dedication to (and prioritization of) fitness!

WOD for 12-28-16:

Back Squat:

8-8-8-8

Climbing

-then-

For Time:

600m Run

12 Back Squats @ 225/155 lbs

400m Run

9 Back Squats

200m Run

6 Back Squats

Use a rack for the back squats.  Yes, they should be unbroken.  Start fast on the run. 

Holiday GRID TV Marathon: SF Fire vs. Miami Surge on Dec 28th!

Please note our holiday class schedule through Jan 2nd (click here for details).

We hope everyone is enjoying their holiday week!  The NPGL is airing a week-long marathon of the 2016 GRID matches, and you can catch Coach Sarah and the San Francisco Fire on television this Wednesday, Dec 28th, at 2pm Pacific Time on the beIN SPORTS Network (set your DVRs!).

It's sort of a holiday picture, no?  Red, green, red.

WOD for 12-27-16:

3-Position Power Clean (High Hang, Knees, Floor):

5 Sets of (1+1+1)

Climbing

-then-

"Open Workout 15.4"

AMRAP 8 Minutes:

3-6-9-12-15-18-21-etc.

Hand Stand Push-ups

3-3-3-6-6-6-9-etc.

Cleans @ 185/125 lbs

Handstand push-up reps increase by 3 every round.  Clean reps increase by 3 every 3 rounds.

Athletes who are scaling this workout in class will use the Open Scaled Workout for 15.4:

"Scaled 15.4"

AMRAP 8 Minutes:

10 Push Presses @ 95/65 lbs (no rack)

10 Cleans @ 115/75 lbs

(Compare to 03-21-15)

The Arena Ready Twelve Days of CrossFit

Please note our holiday schedule for December 24th - Jan 2nd (click here for more info).

So awkward. Hold still.

As many of you were expecting per our yearly tradition, here is our version of the "12 Days of CrossFit" - complete with tons of snatches and cleans (what else would you expect from an Arena Ready holiday WOD?).  Enjoy!

An awesome card we received from Lisa G last holiday season - it fits the theme of Saturday's WOD so well. Thank you, Lisa!

WOD for 12-24-16:

"The Arena Ready Twelve Days of CrossFit"

For Time, Performed Like The Song*:

1 Run @ 200m

2 Power Snatches @ 135/95 lbs

3 Power Cleans @ 135/95 lbs

4 Handstand Push-ups

5 Kettlebell Swings @ 53/35 lbs

6 Box Jumps @ 30/24 in

7 Chest-to-Bar Pull-ups

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

9 Double Unders

10 Pistols, alternating

11 Burpees

12 Thrusters @ 135/95 lbs

This workout is completed like the song "The Twelve Days of Christmas." Start with 1, then complete 2-1, then 3-2-1, then 4-3-2-1, etc. until reaching 12-11-10-9-8-7-6-5-4-3-2-1.

(Compare to 12-24-15, 12-24-14, 12-24-13, and 12-24-12)

Holiday Schedule Reminder

Just a quick reminder that we'll be closed on Christmas Day (Sunday, Dec 25th) and New Year's Day (Sunday, Jan 1st) but open all other days during the next two weeks, with just a few slight changes in light of the holiday season.  Please check out our holiday class schedule below, and contact us with any questions:

Friday, Dec 23rd - Saturday, Dec 24th (Christmas Eve):

Normal Class Schedule

 

Sunday, Dec 25h (Christmas Day):

Closed

 

Monday, Dec 26th:

Open Gym at 9:00 and 10:00am

 

Tuesday, Dec 27th - Saturday, Dec 31st (New Year's Eve):

Normal Class Schedule EXCEPT no 6:00am or 7:00pm weekday classes.

 

Sunday, Jan 1st (New Year's Day):

Closed

 

Monday, Jan 2nd:

Open Gym at 9:00am and 10:00am

 

Tuesday, Jan 3rd:

Normal Class Schedule Resumes

WOD for 12-23-16:

Front Rack Alternating Reverse Lunge:

8-8-8-8

For Quality.

If technique is solid add to your top set from 12-16-16.

-then-

"Alright Meow"

AMRAP 8 Minutes:

8 Push Presses @ 95/65 lbs

8 Sumo Deadlift High Pulls

16 Lateral Bar Burpees

FRA-GEE-LAY

Must be Italian!

An actual photo of Amy & Jeannie's window.  Now that is next level, folks.

WOD for 12-22-16:

Deadlift:

3x6

Across

If possible, add to your working weight from 12-15-16.

-then-

With a Partner, 2 Rounds For Time:

1,000m Row

200m Kettlebell Farmer Walk @ 70/53 lbs (per side)

1,000m Run

Work is shared, with only one person working at a time.  Partners may split the work in any fashion (does not have to split evenly).

Keep The Change...

... ya' filthy animal.

Tis the season for holiday movies and every year this topic is a hot one at Arena Ready.  So, I ask you (as I do every year), what's your favorite holiday movie?     

WOD for 12-21-16:

Alternating EMOM For 10 Rounds (20 Minutes):

MINUTE 1:

1 Snatch

MINUTE 2:

10 AbMat Sit-ups

25 Unbroken Double Unders

Warm-up to a working weight for the snatch before starting the EMOM.  Snatches can be either power OR squat (athlete's choice today) and can either stay the same weight across all 10 rounds or climb slightly every few rounds.  Either way the goal is 10 solid singles with NO MISSES, so loading should be set accordingly (i.e. this is not a max out session).   

January On-Boarding!

Arena Ready's Winter/New Year's 2017 On-Boarding for newcomers starts on Saturday, January 14th!

Most of you who are members at Arena Ready know that we only on-board a small number of new athletes every few months as membership spaces become available (usually because a couple of existing members moved for a job/school/etc).  We're lucky to have a community of members with a very high retention rate, and as such we have dozens and dozens of folks who have been with us for 2, 3, and even 4+ years (from the very beginning!).  This creates the sort of unique and welcoming atmosphere we have at the gym... a close knit family of like-minded people from all different walks of life, who support and encourage each other in the pursuit of getting better.  While we receive inquiries nearly every day from new people looking to join Arena Ready, we keep the intake & on-boarding process deliberate in order to keep our membership at a constant number - putting us in that sweet spot of knowing everyone in the gym, and being able to coach each athlete in a personal manner that ultimately leads to real progress.  

Our Winter/2017 New Year's On-Boarding process starts on Saturday, January 14th, with the "Introduction to CrossFit" class and continues the following Saturday, January 21st, with the "Beginner's CrossFit" class.  Both 90-minute classes are free, and the completion of both allows a prospective athlete to then select a membership and start taking group classes as a member at Arena Ready.  Existing members who would like to sit-in on the first half of the "Introduction to CrossFit" class are also welcome to do so, as the first 45 minutes cover the methodology of CrossFit and our specific approach to the application of that methodology at Arena Ready (a great way to get a refresher on that info if it's been a while since you've given it any thought).

Why am I telling all of you this?  Because I want you (the members of AR) to help us continue to build Arena Ready with the sort of amazing people we already have in the building.  I want your significant others, your family members, your friends, your neighbors, your loved ones - those are the folks we want to be a part of this incredible community, and those are the people who tend to stick around and really make fitness a lifestyle... because they already have you as a built-in advocate and support system.  That's not to say we don't love the complete strangers who find their way to us and eventually become big parts of the AR family - we certainly have our fair share of those stories as well.  But since so many of you ask us on a regular basis when the next on-boarding opportunity will be - because you have someone special in mind who you think might really enjoy it and benefit from the program - I wanted to post this here, with plenty of advance notice, to let everyone know.  

So send them our way and help us fill the place with the incredible people in your life.  They can register for the free classes (up to ONE WEEK PRIOR to the class date) on our website here!  Existing AR members who would like to sit-in on the first half of the "Introduction to CrossFit" class can simply show up and hang out - no need to register for the class online.

Thanks, and let us know if you have any questions!

WOD for 12-20-16:

Front Squat:

4x6

Across

Week 3 of 3.  If possible, add to your working weight from 12-13-16. 

-then-

AMRAP 9 Minutes:

BUY-IN: 27 Calorie Row

... then, in remaining time, AMRAP of...

21 Air Squats

15 Kettlebell Swings @ 70/53 lbs

9 Toes-to-Bar

Holiday Class Schedule

We'll be closed on Christmas Day (Sunday, Dec 25th) and New Year's Day (Sunday, Jan 1st) but open all other days during the next two weeks, with just a few slight changes in light of the holiday season.  Please check out our holiday class schedule below, and contact us with any questions:

Monday, Dec 19th - Friday, Dec 24th (Christmas Eve):

Normal Class Schedule

 

Sunday, Dec 25h (Christmas Day):

Closed

 

Monday, Dec 26th:

Open Gym at 9:00 and 10:00am

 

Tuesday, Dec 27th - Saturday, Dec 31st (New Year's Eve):

Normal Class Schedule EXCEPT no 6:00am or 7:00pm weekday classes.

 

Sunday, Jan 1st (New Year's Day):

Closed

 

Monday, Jan 2nd:

Open Gym at 9:00am and 10:00am

 

Tuesday, Jan 3rd:

Normal Class Schedule Resumes

Also, I realize I stated last week that the Yoga class on Sunday, Dec 18th was the final Yoga session of the year, but I mis-spoke.  Monday evening's (Dec 19th) 7pm Yoga class is ON and will be the final Yoga session before the New Year - so sign-up for it and get yourself to Yoga on Monday night.  Apologies for the confusion and thanks for your attention!   

WOD for 12-19-16:

"Partner Kelly"

With a Partner, 5 Rounds For Time:

400m Run

30 Box Jumps @ 24/20 in

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

Reps are shared, with only one person working at a time.  Partners may split the reps in any fashion, and reps do not have to split evenly.

(Compare to 09-05-15, 12-13-14, and 05-24-14) 

Saturday Holiday WODs: "Zach's Eight Crazy Nights"

Every year around the holidays at Arena Ready we do several traditional WODs (of our own tradition, that is) which include our AR version of a "Twelve Days of CrossFit" workout on Christmas Eve... and, of course, "The Chief" on New Year's Eve.  So those of you who have joined the gym in the last year may get to experience your first shot at those challenging WODs over the next few Saturdays.  

Last year, Zach - who has been an athlete at AR for over four years - asked me, "Hey, why isn't there an 'Eight Crazy Nights' workout too?!"  I didn't really have a good answer for him other than, "Hmmm, good point.  There should definitely be one.  And it should have some of your ninja skills in it, and some of the stuff you hate too."

And thus, Zach's Eight Crazy Nights was born.  Too bad Adam Sandler's not here to serenade us through the WOD, although I'm sure we could arrange for is infamous Hanukkah Song to play on loop for the entire duration of each Saturday class.  You know you'd sing along for at least the first time through, don't lie... just let it happen... 

Zach (left) knocking out one of his many ninja skills - double unders (which are, sadly for him, not in this workout)

WOD for Time:

"Zach's Eight Crazy Nights"

For Time*:

1) 200m Run

2) 12m Bear Crawl (40ft down & back)

3) Muscle-ups

4) Push Jerks @ 155/105 lbs

5) Front Squats @ 155/105 lbs

6) Hang Power Cleans @ 155/105 lbs

7) Deadlifts @ 155/105 lbs

8) Thrusters @ 155/105 lbs

*This workout is performed in the same fashion as the song "The Twelve Days of Christmas" (except there are eight nights, instead of twelve days).  The numbers 1 through 8 represent repetitions of that specific movement. Start with 1, then perform 2-1, then 3-2-1, then 4-3-2-1, etc. until reaching 8-7-6-5-4-3-2-1.

(Compare to 12-05-15)

Yoga Class: Sunday, Dec 18th at 9:00am

A reminder that our final Yoga class before the New Year is this Sunday, Dec 18th at 9:00am.  Come in this weekend and take advantage of this Sunday treat for your body & mind - a perfect complimentary session to all your strength and conditioning training.  

Bring a mat if you have one, otherwise you can borrow one of ours - and please don't forget to sign-up for class in advance.  Thanks!        

WOD for 12-16-16:

Front Rack Alternating Reverse Lunge:

8-8-8-8

For Quality

-then-

Row Sprint Intervals:

6x250m

Go every 3 minutes.

Each interval is for time.

Note your fastest interval and the delta between your slowest and fastest.

(Compare to 02-19-16, 02-09-15, and 07-18-14) 

Last Call: Weightlifting Shoe Cabinet Purge

Last call for the good ol' weightlifting shoe cabinet holiday season purge we mentioned a couple of weeks ago, so hopefully you've had a chance (or two) to double check your stuff and make sure there's no random equipment of yours being stashed away and forgotten.  

If it's just your weightlifting shoes in the cabinet (which is really the sole intention of the storage unit) then you're good to go - we're also cool with neatly kept jump ropes, and clean (AKA "funk free") belts/sleeves/wraps that are placed inside or on top of your shoes.  Anything that either A) looks like it hasn't been used in a year; OR B) stinks/looks dirty/is clearly broken or mis-matched will be removed and either discarded or donated.  Same goes for items that don't belong, such as non-weightlifting shoes, old tattered shoe boxes, water bottles, random items of clothing, etc.

Please take a final look and claim (or confirm) your stuff as needed.  We'll do our final purge this weekend.  Thanks for your attention!    

WOD for 12-15-16:

Deadlift:

3x6

Across

If possible, add to your working weight from 12-08-16.

-then-

"Terminal 2"

3 Rounds For Time:

70 Double Unders

50 Air Sqauts

30 Kettlebell Swings @ 53/35 lbs

10 Strict Handstand Push-ups