The 2017 Open: What's Your Why?

Registration for the 2017 CrossFit Games Worldwide Open is officially live!  You'll hear much more about the Open in the coming weeks, as it's a always a big event at Arena Ready every year.  As with prior years there will be scaled versions of the workouts allowing the hundreds of thousands of CrossFitters who participate worldwide to join in on the largest fitness event around.  It's great fun and one of the most energizing times of the year at the gym.

Check out this video "What's Your Why?" featuring folks from all walks of life talking about why they enjoy competing in the Open, and what their goals are for this year's event.  Love the cameo by our old friend and O.G. CrossFitter, Tamara Holmes, at the end (she's the awesome firefighter).    

WOD for 01-14-17:

In Teams of THREE Athletes, On a Running Clock...

A) From 0:00 - 18:00

AMRAP 18 Minutes:

9 Power Snatches @ 115/80 lbs

12 Overhead Squats

15 Lateral Bar Burpees

(400m Run)

Athletes A & B complete the triplet with only one person working at a time (reps do not have to be split evenly) while Athlete C runs 400m.  One athlete must always be running and must always switch after 400m.  The team's score is rounds + reps completed of the triplet.

B) From 18:00 - 21:00

Rest 3 Minutes

B) From 21:00 - 33:00

Back Squat:

12 Minutes to Establish a 2, 4, and 6-Rep Back Squat 

Each athlete establishes EITHER the team's 2, 4, or 6-rep back squat - and the team's score is the sum of the successful sets completed.  For example:

Athlete A successfully completes a 2-rep back squat of 200 lbs.

Athlete B successfully completes a 4-rep back squat of 185 lbs.

Athlete C successfully completes a 6-rep back squat of 150 lbs.

The Team's score is 535 lbs (200 + 185 + 150 lbs)

In other words, the team must choose who is assigned to which rep scheme (2, 4, or 6 reps), and must load the bar accordingly for warm-up sets and attempts (the team shares one squat rack and one barbell).  Be smart and choose wisely.

Muscle-up Flashback Friday

A Flashback Friday to the time during the 2015 CF Games Open when our athletes attacked some muscle-ups, and Brain C documented it all in an awesome short film.  

WOD for 01-13-17:

Muscle-up:

Skills & Drills

-then-

4 Rounds For Time:

4 Muscle-ups

8 Hang Squat Cleans @ 135/95 lbs

16 Box Jumps @ 24/20 in 

January On-Boarding Starts This Saturday!

Our Winter/January On-Boarding for new member athletes is nearly here, and the free "Introduction to CrossFit" class kicks it off this Saturday at 12:45pm!  If you have a friend, family member, co-worker, or loved one who's been wanting to try us out (AKA they've been forced to listen to you incessantly talk about CrossFit in what sounds to them like Dothraki acronyms) then tell them to sign-up and get their butts over to the gym this Saturday.

For more information on the upcoming On-Boarding, and why it's so important to get in on it now if someone is interested (i.e. we don't do them often thanks to high member retention and an awesome, close-knit community that deserves attentive coaching), click here to read our post from last month.  Due to popular demand we've expanded the upcoming On-Boarding to include some extra spots, so there's still space for those who are interested.        

WOD for 01-12-17:

Deadlift:

3x3

Across. If possible, add to your 4-rep working weight from 01-06-17.

-then-

For Time:

800m Run

100 Walking Lunges

800m Run

-then-

Tabata:

Hollow Rocks

The Tabata interval is 0:20 (twenty seconds) of work followed by 0:10 of rest, and is repeated eight times.  Your score is your lowest rep round for the movement.

January Yoga

Yoga is back and Dani is leading two Sunday morning classes (in addition to her regular Monday evening classes) to get folks back into the swing of things!  January's Sunday morning Yoga classes will be held this Sunday, Jan 15th, and next Sunday, Jan 22nd, at 9:00am.  Regular, on-going Monday evening Yoga classes will also re-start this coming Monday, Jan 16th, at 7:00pm.

Remember that Yoga is available to all Arena Ready members as a part of your membership (there is no charge to attend!) - we simply ask that you sign-up for class in advance so that Dani knows how many to expect, and bring your own mat if you have one (we have a few to borrow if you don't).  All levels of experience are welcome!   

WOD for 01-11-17:

Alternating EMOM For 5 Rounds (15 Minutes):

1) 12 Handstand Push-ups

2) 12 Alternating One-Arm Dumbbell Power Snatches, pick load

3) 40 Double Unders

HSPU ninja, you say?  Then do them unbroken, obviously (same goes for the DUs).  Sill too easy?  Then do the HSPUs strict as well, and pick a challenging weight for the dumbbell snatches (but one that you can still maintain solid technique). 

-then-

Row Sprint Intervals:

3x500m

Start every 5 minutes.

Each interval is for time.

Take It Easy, LeBron

A freshly cleaned floor at Arena Ready followed shortly thereafter by a day of C2B pull-ups and KB swings is a good opportunity for 3 things:

1) Allow my borderline obsessive personality a few hours to enjoy the shiny floor.

2) Throw away the rest of that crappy chalk I mistakenly bought on Amazon because I was too lazy to get the good stuff from Rogue like I usually do.  Not making that mistake again.

3) Remind our athletes that when it comes to chalk to please keep it in the bucket... and that a little bit goes a long way.   

Another way of saying #3 is DON'T BE THAT GUY (OR GAL).

WHAT guy, you ask?

THIS guy.  And yes, that's Julian.     

WOD for 01-10-17:

Front Squat:

3x3

Across.  Add to your 4-rep loading from 01-04-17.

-then-

4 Rounds For Max Reps of Each Movement:

Kettlebell Swings @ 70/53 lbs

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

Chest-to-Bar Pull-ups

This is 0:45 seconds of work per movement, with 0:15 seconds of transition time between movements.  There is 1:15 rest between rounds.  Score by total reps for each of the three movements.

The 5 Hour Rule

Many of you are familiar with Malcom Gladwell's "10,000-Hour Rule" as made famous in his book, Outliers: The Story of Success.  Recently I read an article by Michael Simmons titled Bill Gates, Warren Buffet, and Oprah Winfrey All Use the 5 Hour Rule, which highlights how top business leaders spend 5 hours per week doing deliberate learning.  These 5 hours of of what can also be called "deliberate practice" enable these individuals to become (and stay) "world-class" in their respective arenas of business (AKA the world of work).

I, of course, couldn't help but draw the comparison to fitness and CrossFit.  5 hours per week of dedicated learning and/or practice in the area of fitness can be attained through 5 classes at Arena Ready, or perhaps a mix of classes and Open Gym time, or even CrossFit combined regularly with other training regimens/practices or outside sports.  It's a cool way to think of working toward becoming (and staying) "world-class" in the arena of life (AKA crushing it).  Such dedicated practice in the name of physical (and really, mental) capacity reaps huge benefits in context of the rest of your busy and rewarding life - relationships, family, career, emotional health, physical health, etc.  You don't do CrossFit 5 hours a week only to be good at CrossFit - you also do it to be great at life.            

The article is a quick and interesting read and can be found here - the author, of course, made his own connection of the "5 Hour Rule" to fitness and exercise in the article, stating:

We should look at the five-hour rule the same way we look at exercise

We need to move beyond the cliché, "Lifelong learning is good," and think more deeply about the minimum amount of learning the average person should do per day to have a sustainable and successful career.

Just as we have minimum recommended dosages of vitamins and steps per day and of aerobic exercise for leading a healthy life physically, we should be more rigorous about how we as an information society think about the minimum doses of deliberate learning for leading a healthy life economically.

The long-term effects of not learning are just as insidious as the long-term effects of not having a healthy lifestyle. The CEO of AT&T makes this point loud and clear in an interview with The New York Times; he says that those who don't spend at least five to 10 hours a week learning online "will obsolete themselves with technology."   

-Michael Simmons of Empact for Inc.com  

WOD for 01-09-17:

Power Snatch + Hang Squat Snatch:

5 Sets of (1+1)

Climbing

-then-

AMRAP 10 Minutes:

12 Power Snatches @ 75/55 lbs

12 Box Jumps @ 24/20 in

12 Sumo Deadlift High Pulls @ 75/55 lbs

12 AbMat Sit-ups

Sweaty Saturday Team WOD

It's the return of the Sweaty Saturday Team WOD!

Dude, were you standing outside in the rain?

No, I just did a team workout at my gym.  Like an hour ago.  It's sweat.

WOD for 01-07-17:

In Teams of Three Athletes...

AMRAP 20 Minutes:

80 Row Calories

70 Burpees Over Rower

60 Toes-to-Bar

50 Hang Power Cleans @ 155/105 lbs

40 Push Jerks

Only one athlete working at a time. Reps are shared and may be split in any fashion (does NOT have to be equally split).

Healthy Lifestyle Challenge

As we've done in prior years, we'd like to introduce a Healthy Lifestyle Challenge for the month of January - an opportunity to join the rest of San Francisco in buying chicken, eggs, green veggies, and all the other healthy stuff that was sold out at Whole Foods yesterday. Gee, thanks San Franciscans, we've been eating this stuff all along!

We remain opposed to New Year's Resolutions, and this isn't really about New Year, New You.  This is intended to be about redirecting any counterproductive habits that may have crept in given the higher than usual number of social events, delicious treats, and other temptations that are common during the holiday season.  Rather than letting yourself slide into these habits, the Healthy Lifestyle Challenge is intended to bring you back to the healthy choices you were making consistently earlier in the year.

We'll be keeping the same categories this year: More Sleep, Less Booze, No Sugar, Less Caffeine, More Water, and Nutrition Overhaul.

More Sleep: this category is intended especially for those of you who find it difficult to get more than six hours of sleep per night, and potentially for those who sleep less than eight hours.  Time and again, research shows the detrimental effects of insufficient zzzz's in terms of its effect on stress levels, metabolism, and general performance.

Less Booze: this category is intended especially for those of you who are interested in competing in the Open and/or those of you who have body composition goals.  Alcohol (especially in excess) is detrimental to sport performance, recovery and body composition, so really has no place in a serious athlete's routine.

No Sugar: Increasingly, the addictive and harmful nature of added sugar is hitting headlines.  We're not talking about naturally occurring sugar in fruit and other foods, more so sweeteners (including calorie-free sweeteners). For those of you seeking to improve body composition, and to get control of your cravings, cutting sugar out entirely for the month of January will be a challenge, but worth it.

Less Caffeine: For some responders, caffeine at any dose is detrimental to health, and if you're in that category you're probably not inclined to consume much caffeine anyway.  For the rest of us, caffeine in reasonable doses as an enhancement to an already healthy lifestyle is probably not an issue, but if we start to exceed roughly four (reasonably sized) cups per day, or start drinking it late in the evening, it can begin to have detrimental effects. If you've gotten in the habit of replacing sleep or water with coffee, this may be the challenge for you.

More Water: While the recommendation to drink 8 cups per day may not be as scientifically backed as I once thought, the guidance to drink enough to keep your pee relatively clear is pretty widely acknowledged.  Being chronically dehydrated is a known performance inhibitor - even being mildly dehydrated can have dramatic effect on performance.  That said, there is no advantage to excessive water consumption, and drinking too much water can also be harmful.  With this in mind, if you tend to pee on the yellow side, perhaps just getting to mellow yellow would be a good objective.

Nutrition Overhaul: If you've been wanting to try a Paleo, Whole 30, Zone, IIFYM, or other nutrition challenge, this could be the month to do it alongside other Arena Ready friends.  I am very opposed to crash diets, intended to dramatically alter body composition through unsustainable means.  As an alternative, I'm very strongly in favor of learning how your body responds to various foods as fuel and sources of micronutrients (or toxins), and trying to gradually change your habits (and body composition) through pursuit of healthier habits. If you're not on the Facebook group you may not realize I'm running a 12 Week "How to Paleo your Macros" program for AR members, and if you're interested in this challenge, but don't already have another idea in mind, please feel free to contact me, and I'll add you to the list!

As always, your score will be your self-reported sticker on your scorecard/calendar on the gym walls. You determine your criteria (i.e. whether you're completely avoiding caffeine/booze/sugar, or whether you'll allow x servings per week, or whether you'll get a sticker any time you slept more than x hours). It's not for us to draw that line.  Pick something that you think would be a healthier (and realistic/sustainable) level for you, and give yourself a sticker any time you reach that goal.

Finally, the challenge technically started on January 1, so feel free to backdate your stickers.  You can also enter as of today, and just skip or cross out the earlier days this month.  You can enter as many/few challenges as you wish.

Here's to creating a few new healthy habits!

WOD for 01-06-17:

Deadlift:

3x4

Across.  If possible, add to your 6-rep working weight from 12-22-16.

-then-

Alternating EMOM For 6 Rounds (18 Minutes):

1) 35 Double Unders

2) 25 UNBROKEN Wall Balls @ 20/14 lbs to 10/9 ft

3) 15 Deadlifts @ 185/135 lbs

Kipping Pull-ups

The kipping pull-up is a movement we use in CrossFit which takes a bit of work to master.  If you've been at Arena Ready for a while then you've likely seen a basic progression for working toward a kipping pull-up.  If you're newer to training here you're aware of the fact that we prioritize building pulling strength, shoulder stability, and shoulder mobility prior to allowing a high volume of kipping.  Healthy shoulders are a good thing.

If you're still working on getting your kipping pull-up here's another great resource from Cherie Chan, whom Coach Sarah worked with previously on the CrossFit HQ Seminar Staff.  Check it out! 

We encourage practicing the kipping pull-up during Open Gym Sundays, and/or a bit before or after class, assuming the day's programming isn't already prioritizing kipping or higher volume shoulder range of motion (and also assuming you've already warmed-up the shoulder girdle and performed enough mobility or dynamic movement to be ready to kip).  

Be smart about how much and how often you practice, in light of your current level of pulling strength, shoulder stability, and shoulder mobility-- it doesn't happen overnight, so keep working at it, but think long-term!     

WOD for 01-05-17:

Alternating EMOM For 5 Rounds (10 Minutes):

1) 6 Bent-Over Barbell Rows + 6 Barbell Roll-Outs

2) Sprint 50m + Walk 50m

-then-

On a Running Clock...

A) At 0:00, For Time:

600m Run

30 Box Jumps @ 24/20 in

30 Chest-to-Bar Pul-ups

B) At 12:00, For Time:

400m Run

20 Box Jumps @ 24/20 in

20 Chest-to-Bar Pull-ups

#CantStopThisYami

Yesterday's post revealed the answer to the question we've all been asking ourselves, and the level of skill and restraint exercised by the mystery person during these last 4 weeks is nothing short of incredible.  When I asked Yami if we could share her email to me explaining the entire saga from her perspective she replied:

Yes, please do with it whatever you would like!  At one point I seriously thought I would take this with me to the grave and I was perfectly ok with that.  But I have made my peace with it and everyone really deserves to know.  It's been too fun not to share.    

And so without further ado - and in her own words - here's Yami with some insight as to how it all went down:

Ok, let me just start off by saying that it was always my intention to give the signs to you personally.  I took them with me to the holiday party but I forgot them in the car!  On our way out I asked Alex to hold the door for me while I ran out and got them because I really didn’t want to take them back home and risk forgetting or loosing them.  Then I thought “Oh they’re busy up there.  I should just put them on and they can take them off if they want.”  Little did I know this would spark such a huge debate.  

I was going to tell you about them but then the Facebook group went crazy over it.  I kept quiet because it was funny at first.  Then it was really scary (damn my social anxiety!!).  Then one time Alyssa asked it as the QOD but she prefaced it with: “If you are here and you did it don’t say anything!”  So then I was just confused.  She straight up called me out and said someone thought it was me (Jessica) so I panicked and said I thought it was Gordon… mostly because I really liked his careful critique of it.  That was the only time I lied (sorry bud!).

So yes, for the record Jessica totally hit it on the mark.  She knows her teachers!  Esterina was also right.  Every time I filled up my water bottle I looked at that poor little colorless sign wearing away while having something very important to say and no one was paying attention to it anymore!!!  Welp, my teacher instinct just took over.  Sidenote: sometimes I think I’m still in teaching only for the supplies.  It was not my intention to be so good at your writing Sarah, but when I made them I ultimately just wanted to keep it your message but with just a bit more visibility.

Anyway, it was very entertaining to watch this all go down.  I never intended to cause such uproar, but I am not sorry.  It needed to be done.  To me it felt like such a small gesture compared with what you guys do everyday. You can finally leave Karen alone now Rob!   

#cantstopthisyamithis is how I end all my emails now :)   

AMAZING.  

WOD for 01-04-17:

Front Squat:

4x4

Across

Add to your 6-rep loading from 12-20-16.

-then-

3 Rounds For MAX REPS:

1 MINUTE of Max Reps Russian Kettlebell Swings @ 70/53 lbs

30 SECONDS of Rest

1 MINUTE of Max Calories on Rower

30 SECONDS of Rest

1 MINUTE of Max Reps Burpees 

30 SECONDS of Rest

Each calorie on the rower counts as one rep.

Holiday Mystery SOLVED!

It started innocently enough a month ago, and spiraled into the sort of mystery that captivates an entire community.  It's the stuff Emmy Award-winning miniseries are made of - the kind that serious film actors take a chance on, and risk tarnishing their careers on the small screen.  It's the MYSTERY OF THE 2016 WATER FILTER SIGNS.

During the first week of December many started to notice the brand new, attention-grabbing signs on the gym's FloWater filter... bright orange and green neon card stock, KAPOW starburst cut-out shapes, and hand-made laminate - the work of a true artisan.  The handwriting was clearly Sarah's (or so it appeared) - the excessive punctuation, careful use of underlined CAPS font, and multiple courteous uses of "Please" were an exact copy of the old sign they replaced (its tattered edges, faded ink, and stained tape showing the wear of a thankless job).  BUT ALAS, Sarah had not created the signs, and she was baffled at the fact that her handwriting had been so accurately forged - to the point where she actually asked herself several times "Wait, DID I make those signs?!  Is that ACTUALLY MY handwriting?!"  

No, of course you didn't make them, dear.  We have neither the card stock nor the patience required for such a crafty endeavor.           

The forgery of Sarah's handwriting is so good that it's eerie

The realization that some stealthy person, likely a member at Arena Ready, crafted these important pieces of public notice with such great care and purpose - and did so with no fanfare or expectation of accolades - filled my heart with pure glee.  AND A BURNING CURIOSITY.

We took to the interwebs, posting to the Arena Ready private Facebook group.  And as a result, the storm of conspiracy theories from well over a hundred people began...    

136 comments and counting.  Looking for a good mystery novel for your next read?  Just read the comment string of this Facebook post instead - it's full of twists and turns, surprising suspects, convincing denials, and impressive character development. 

Class QoDs were asked surrounding the mystery - everything from flat out "DID YOU MAKE THE SIGNS?!" to "Please state who you think made the signs...".  The 136 comments on Facebook (and still growing) wove a web of theories incriminating more than a dozen suspects - those with crafty tendencies, those who are or were school teachers, those who like to mess with Rob on a regular basis, those who service the machine, etc.  Even a theory that I (Rob) made them and then proceeded to act like I didn't know anything about them, all in an effort to stir up a ridiculous game of CLUE at the gym, was a popular sentiment at one point.  Word of the mystery spread and the legend of the water filter signs grew at an incredible rate - these little neon signs of hope were probably the most enduring topic of conversation in the last 4.5 years.

Over the holidays I tried explaining the saga to a handful of people (on separate occasions) who are not members at Arena Ready, complete with dramatic pauses and contextual backstory for full effect.  Never before had I been looked at with such judging and confused eyes - these people had no idea of the gravity of this mystery.  A COMMUNITY OF WONDERFUL PEOPLE ARE ON THE EDGES OF THEIR SEATS AND YOU'RE LOOKING AT ME LIKE I'M A CRAZY PERSON!!??  How dare you.      

The "AR 12 Days of CrossFit" came and went, and so too did a relatively quiet holiday week at the gym.  New Year's Eve meant the last of our holiday WOD traditions - "The Chief" - and I was looking forward to a rare day away from Arena Ready.  Before closing the doors for 2016 I was handed a few cards and birthday envelopes (I felt truly spoiled), and among them was a handmade brown package tied artfully with winter-themed twine.  I told myself I would wait until we got home before I opened the cards and packages and so on we went, not knowing the incredible piece of history I held in my hands.

Little did I know what awaited me...    

From none other than the "2016 Rookie of The Year" during the CFG Open at Arena Ready... 

#CantStopThisYami

No.  No, we can't, Yami.  Not when your awesomeness reaches levels this high and intrigues what is perhaps the coolest, most caring, most amazing community of people out there...

2017 just started and "Well played, Yami" is already the understatement of the year.   

PS - stay tuned for some words directly from the Holiday Mystery legend herself, Yami, in tomorrow's blog post. 

PPS - The Annual Healthy Lifestyle Challenge is not cancelled, it's just a few days delayed, as Sarah's been sidetracked by kicking off "How to Paleo your Macros." If you're interested in the Healthy Lifestyle Challenge, keep mental track of your "stickers," and you'll have something to actually stick them on by Friday at the latest! If you're interested in How to Paleo your Macros, contact Sarah.

WOD for 01-03-17:

Power Snatch + Squat Snatch:

5 Sets of (1+1)

Climbing 

-then-

For Time @ 115/75 lbs:

30 Power Snatches

30 Power Clean & Push Jerks

30 Thrusters

(Compare to 01-04-16)

Farewell 2016

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

On this, one of the most reflective days of the year, I find myself reflecting, as usual.

I used to worry that the world would end on New Year's Eve.  It was this feeling of foreboding, and I didn't want to go to sleep on New Year's Eve not because I cared about the ball dropping, or because I wanted a kiss at midnight, it was really just that I was afraid it was my last night on earth. I'm thankful in this respect that I didn't stay a kid forever!

Along the same dark lines (bear with me, the good stuff is coming later), there have been a few too many moments this year that I felt my own world crashing down around me. I've also watched really awful things happen one after another to really wonderful people.  In many ways it has actually been one of the most difficult years I can remember.

At the same time, despite so much sadness, I've watched my friends rally around each other to form a much stronger community, one that goes well beyond fitness into the deeper stuff of real life, and supporting each other in ways we never would have thought we'd need. It's been reassuring to see that even in the midst of immense tragedy, or crippling fear, people care, and not only do they offer to help, they actually do.

On a lighter note, a huge number of wonderful things have also happened this year, and we've truly enjoyed being part of your successes and triumphs large and small. It's been another year of PR lifts, first pull-ups, and first muscle-ups. We've watched people stand taller while they get leaner, stronger, fitter, happier and healthier. We've celebrated so many great accomplishments, and been so proud to be associated with such awesome people.

As 2016 draws to an end, I'm amazed, yet again, that this is our real life, and that we have the opportunity each day to help this group of people pursue better versions of themselves. Our shirts define Arena Ready as "fully prepared for all of life's obstacles." I've experienced this truth this year more than any other, and witnessed time and again the strength, perseverence, dedication, determination, humility, patience, and grit we all develop as CrossFitters benefitting us both in the gym, and in our broader lives.  We say it frequently, and we couldn't mean it more: thank you so much for including us in your fitness journey. We are honored to call you friends.

Here's hoping 2017 brings so much awesome, less pain, and at the very least, the continued ability to face all of life's obstacles. Happy New Year, friends.

-Sarah