Workout of the Day
"The Chief": A Brief History
Please note our holiday class schedule through Jan 2nd (click here for details).
One of the last of our Arena Ready Holiday Traditions - "The Chief"...
One of the coolest parts about CrossFit is that its workouts, and your personal results, are measurable, observable, and repeatable. So once you've performed a WOD more than once you're able to look back and see how much better (i.e. fitter) you've become - either you went faster, used more weight, or achieved more rounds/reps. It's not an anecdotal measure of your fitness level (e.g. "I think my pants look sexier on me this month" or "I'm pretty sure my abs look better now in the right light"), but actual data that supports your increased work capacity. And sometimes, in the midst of all that nerdy exercise data, you weave a little story around certain WODs that just hold a special place in your heart.
If you've been a member at Arena Ready for a while you knew it was coming on New Year's Eve... "The Chief." We do this WOD every year at this time because it's one of my favorite workouts of all time, and since Jan 1st is my birthday it has become somewhat of a "Rob's pre-birthday tradition" at AR. We also ran this WOD on my (and Sarah's) wedding day in 2013, and a few other times over the last 4+ years (we're good for it once or twice a year, haha).
The WOD itself is a spicy one - it has pulling, pushing, and squatting all included... and the rep scheme and work/rest ratio allow you to keep moving at a pretty fast pace for a fairly long (by CrossFit standards) period of time.
The first time I did this WOD about seven years ago I remember getting 16 total rounds, laying out on the floor in exhaustion after the final cycle, and thinking there was no way I could ever move any faster. About thirty minutes later I watched Tony casually get 32 rounds (exactly double my score) and I thought surely he wasn't human. Since then I think I've done the workout at least ten more times, and my goal for the WOD has evolved over the years. Initially the gold standard of 20 rounds was what I wanted... after I hit that I aimed for 25 rounds... and after I made that goal I set my sights on 30 rounds, thinking it would be awesome but would probably never happen. In 2014 I hit 29+ rounds twice and was SO CLOSE to the seemingly impossible (for me) goal of 30, and that's when I decided it HAD to happen in my lifetime. New Year's Eve 2015 was also just short of 30 rounds for me.
So, since I turn 39 on Sunday I ask all of you to come in on Saturday to do the WOD I have come to love (& hate LOL) over the years - the one WOD I continue to measure myself against above all others... "The Chief."
After "The Chief" on our wedding day in September 2013
WOD for 12-31-16:
"The Chief"
Five 3-Minute Cycles For Max Rounds:
3 Power Cleans @ 135/95 lbs
6 Push-ups
9 Air Squats
Each cycle is 3 minutes or work, and there is 1 minute of rest between cycles. We will score this continuously, keeping one running count for total rounds, because that's how I like to do it (and it's how we've always done it) and it's my birthday. So, in the end, your score is one number of total rounds + reps completed.
(Compare to 12-31-15, 12-31-14, 06-30-14, 12-31-13, 09-28-13, 06-18-13 and 12-31-12)
Kim's Letter To Her Younger Self
Please note our holiday class schedule through Jan 2nd (click here for details).
Kim was kind enough to send us some of her thoughts as 2016 draws to a close - it's an insightful post, and one we are grateful to her for sharing with us. So here they are, in her own words...
Every year, as we get closer to the New Year, I like to take some time to write down my goals for the coming year mostly as it relates to fitness. For example, when I was doing marathons, I liked to plan my races and make some stretch goals for finish times, Boston qualifier, etc. For triathlon, the elusive 2:00/100yd or biking 20mph/56 miles were always on my goals list and though I never got the swim time down that far, I did manage to hit lots of my goals. When I discovered CrossFit, darned if I didn’t do the same thing with different lifts and gymnastic movements.
This year is a little bit different, as I am scheduled for a shoulder procedure that will hopefully make some of my goals easier to attain in coming years but for now, I thought it might be cool to take a slightly different approach.
This is inspired by my 30 year old friend, Lisa, who recently wrote a letter to her 26 year old self and shared it with her friends. I smiled when I read it, as she is so young, but yet, so wise.
Letter to my younger (30 year old) self:
I wish I could tell you that the next 20 years will be smooth sailing, that you’ll find success in love and life with butterflies and rainbows and be surrounded by all of the people that are dear to you when you are my age (51), but sadly some of them will be gone.
I wish I could somehow lead you away from choices that might delay your happiness, that might lead you straight to trouble with a capital T, but then you wouldn’t have a chance to overcome all of that adversity and find your way back to your best self.
Instead, I can tell you that you will definitely learn from your mistakes. You will forget to save up for your estimated taxes that first year that you girls actually make money, and yes, the IRS will cut you a deal and you will be able to pay it back with interest, but you will never forget to save for them again.
When you lose your best friend at the age of 35, you’ll be in so much despair, you’ll have to make a choice to either live or die. And I’m so proud that you’ll choose life.
And live, you will. While that year will be one of the hardest you will have to endure, it will also be the year that you discover the love of your life and decide to be brave and forthcoming to yourself, your family and the world as they know you.
You will run marathons, race triathlons, and make friends to last a lifetime. You will get injured and recover, rinse and repeat…but you will never give up the hope of one day doing something very special.
You will lose your Dad to illness much earlier than either of you ever thought and you will regret not thanking him for every single ride, fixed appliance, phone call, high five and hug that he ever gave you. You will wish him back in your world so many times and you’ll still hear his voice 4 years later. But don’t be sad, he will watch over you and keep you safe.
You will find a new exercise regimen that becomes so much more than exercise because of the people who you will meet at your gym, Arena Ready. They will become your inspiration, your friends, and your workout family.
You will choose to have a shoulder surgery at the age of 51 so you can keep doing things like muscle ups and ring dips. You don’t even know what those things are right now, but I assure you, they will become important to you.
You will have joy. You will laugh and you will cry. Most of all, enjoy every moment and don’t give up that hope of someday doing something special. You might just surprise yourself.
-Kim
WOD for 12-30-16:
For Time:
400m Run
"Fran" @ 75/55 lbs
400m Run
"Fran @ 75/55 lbs
400m Run
"Fran" is:
21-15-9 Reps of...
Thrusters
Pull-ups
(Compare to 07-18-15)
Workout courtesy of CrossFit Linchpin.
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
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)