BA AR Women Part 2: Coaches Esterina & Sarah

Coach Esterina Completes Her Level 2!

Part 2 of 2 on our badass Arena Ready ("BA AR") women from this past weekend - starting with Coach Esterina completing her CrossFit Level 2 Trainer Course at the original "Ranch" in Aromas, CA.  Here she is with the HQ Staff, including our friend, Katie Hogan (pictured below on the far right), as well as CrossFit legend, Annie Sakamoto (2nd from the right).  Esterina sharpened her skills with some of the most seasoned CrossFit trainers during the weekend, and we're proud of her efforts to continue to expand her coaching knowledge.

Congratulations, Esterina!   

Coach Sarah Finishes 4th Overall at The Fittest Games!

Coach Sarah took to the competition floor this past weekend in Austin, Texas, at one of the most competitive events in the country - the "Pro Division" at the 10th Annual Fittest Games ("TFG10").  In a field of CrossFit Games athletes, NPGL/GRID athletes, and top-tier Regionals athletes, Sarah was able to produce consistent & steady performances throughout the weekend's 6 challenging WODs, and finished in 4th place overall - just one point shy of the podium!  It was a solid outing, especially considering the objective to "train through" the event and use the weekend as an opportunity to workout at "game speed" among some of the fittest in the US (and, of course, to visit her brother & his wife, along with their newborn baby and 2-year toddler LOL).

Congrats, Sarah, on a solid weekend of competitive exercise - and thanks for representing Arena Ready on the big/national stage!  

WOD for 02-03-17:

"Tabata Frittata"

Tabata:

Row for Calories

Ring Dips

One-Arm Dumbbell Power Snatches (alternating) @ 55/45 lbs

Burpee Box Jumps @ 24/20 in

(Rest 1 Minute Between Movements)

This workout lasts for 19 total minutes (including rest minutes).  The Tabata interval is 0:20 seconds of work followed by 0:10 of rest, repeated eight times (for a total of four minutes).  We will NOT alternate the movements, but will complete ALL EIGHT intervals for a given movement before moving on to the next movement.  There is one minute of rest between movements.  Your score if the LOWEST rep round for each of the four movements.       

BA AR Women Part 1: Coach Alyssa

Part 1 of 2 on our badass Arena Ready women from this past weekend - Coach Alyssa and her amazing "comeback" performance at the 2017 NorCal Masters Competition.  After a more than a year away from any competitive fitness events, battling back against injury and fighting to work her way back into CrossFit, Alyssa entered the competition which draws some of the fittest masters athletes from around the state (and beyond).  With a steady, hard-fought performance throughout the weekend she was able to finish in 24th place overall among a talented field of athletes - and if there were bonus points for technical proficiency in movement we think she would have been near the top for sure.  :-)

A huge congratulations to Alyssa for her incredible achievement, and for showing us once again how tough she really is (not that any of us forgot... 2014 CF Open Thruster/Burpee WOD, anyone?).  You rock, Coach Alyssa, and we're all so very proud of you!        

(Photos courtesy of TJ's Gym & NorCal Masters)

Much like the Front Squat progression that concluded last week, we'll test the deadlift on Thursday.  For those who have made the deadlift strength cycle sessions consistently you've likely set yourself up for a new 1-rep max.  For those who haven't, please keep in mind that a 1-rep max may not be the end goal for the session - a healthy back is far more important than just about any PR (including the ones you haven't really "earned").  

The weights will be there tomorrow... will you?    

WOD for 02-02-17:

Deadlift:

Establish Your New 1-Rep Max

-then-

AMRAP 9 Minutes:

21 Kettlebell Swings @ 53/35 lbs

15 Chest-to-Bar Pull-ups

9 Pistols (per side, alternating)

The pistols are alternating sides for 9 reps per leg, or 18 total reps per round.  Before you ask - it just looks better to write 21-15-9 than to write 21-15-18.  

Write Your Own Open Story

WOD for 02-01-17:

Power Clean + 3 Push Presses:

5 Sets of (1+3)

Climbing

-then-

"Wilma"

FOUR 2-Minute Cycles for MAX REPS of Box Jumps:

200m Run

13 Push Presses @ 135/95 lbs (no rack)

MAX REPS Box Jumps @ 24/20 in

This is 2 minutes of work then 2 minutes of rest, repeated for 4 cycles.  Your score is the total number of box jumps completed across all 4 cycles.  If your knees re-bend and/or your feet leave the floor during the push presses that's called a "jerk" - it's a wonderful movement but it's not what we're doing today.  

Arena Ready: In the Open

More to come on the badass ladies of Arena Ready and their accomplishments this past weekend, I promise.  For now, I was reminded by the awesome AR members who are signing-up for the Open that we're just over three weeks away from the start of the 2017 CrossFit Games Worldwide Open.  

We'll post some additional information about the Open - and why it's such a big part of Arena Ready every year (and why you should all sign-up and do it!) - this week, so keep your eyes out for that.  For now, if you're about to sign-up (or already have) please make sure to select Arena Ready CrossFit as BOTH your affiliate AND team when registering yourself on the Games site.  There are many of you who are (as of this writing) already registered under Arena Ready as your affiliate but NOT as your team - so make sure to log-in and also select us as your team! 

You can sign-up here: https://games.crossfit.com/

Carol Burrell is in the Open.  Are you?

WOD for 01-31-17:

Alternating Every 90 Seconds For 6 Rounds (18 Minutes):

1) 3 Back Squats, climbing

2) 100m Double Kettlebell Farmer Walk, pick load

-then-

Weighted Plank Hold:

3 x 0:45 Seconds (Rest 1:00 Between Sets)

Add to 01-18-17 if possible.

Congrats Coaches Alyssa & Sarah!

Coaches Liz, Alyssa (who crushed it in competition), and Hillary at the 2017 NorCal Masters Competition this weekend at the Craneway Pavilion in Richmond

Coach Sarah at the Fittest Games this weekend in Austin (photo courtesy of Lisa Mayes Owens)

WOD for 01-30-17:

For Time:

40/30 Calorie Row

40 Toes-to-Bar

40 Sumo Deadlift High Pulls @ 95/65 lbs

40 Thrusters

40 Lateral Bar Burpees

Experienced CrossFitters could easily "game" this WOD and map out a reps/sets and work/rest strategy that produces a respectable and predictable time.  Or you could go out with a max set of each movement following a fairly fast row and then let the cards fall where they may - you might surprise yourself.  Or not.  But it's fun to try sometimes.  

Good Luck Coach Alyssa & Coach Sarah!

Alyssa repping out some overhead squats

Alyssa at the 2017 NorCal Masters Competition

A reminder that Coach Alyssa would love your support at the 2017 NorCal Masters Competition this Saturday and Sunday at the Craneway Pavilion in Richmond, CA - she'll be throwing down with some of the fittest masters athletes on the West Coast!

NorCal Masters Competition Location:

Craneway Pavillion

1498 Harbour Way S

Richmond, CA 94804

Alyssa's Scheduled SATURDAY Heat Times:

WOD 1 - 10:01am

WOD 1 - 12:51pm

WOD 3 - 1:53pm

WOD 4 - 3:32pm

*She'll be in "Heat #8" for all workouts.

*Athletes will be placed in heats for SUNDAY competition based on the standings after Saturday's WODs

Head over to the private Arena Ready Facebook group to connect with other AR folks who will be making their way over to cheer on Alyssa.  GO ALYSSA GO!!! 

Sarah shaking out the travel while testing the D-Ball + Assault Bike WOD for this weekend's competition.  The venue looks great!

Sarah at the 10th Annual Fittest Games (TFG10)

Sarah and I are in Austin, TX, as she prepares to compete on Saturday and Sunday at the Fittest Games competition.  She'll be competing in the "Pro Division" with some of the fittest athletes in the country, including several CrossFit Games and NPGL/GRID athletes.   

In previous years the Fittest Games was streamed live on Floelite.com but sadly it appears that it may not be streamed this year.  For updates (and to check out the WODs/events and heat times for Sarah) you can visit the Fittest Games site here, their Facebook page here, and their Instagram feed here. 

I'll also do my best to keep the Arena Ready pages & groups updated as the weekend's events unfold.  GO SARAH GO!!!  

WOD for 01-28-17:

"Triple Tag Team Dream"

AMRAP 20 Minutes:

Athletes A and B Complete...

12 Hang Power Cleans @ 135/95 lbs

9 Front Squats

6 Push Jerks

Athlete C Completes...

400m Run

One person working at a time on the 12-9-6 triplet - reps do NOT have to split evenly.  There must always be one person running and that person must always switch after 400m.  The team's score is rounds + reps completed of the 12-9-6 triplet.

Today Is The Day

There are seven days in the week, and "Someday" isn't one of them.

WOD for 01-27-17:

"Debut"

AMRAP 18 Minutes:

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

18 Pull-ups

18 Push Presses @ 75/55 lbs (no rack)

18 AbMat Sit-ups

18 Calorie Row

Coach Alyssa Throws Down At NorCal Masters This Weekend!

Coach Alyssa will be competing this weekend (Jan 28th & 29th) at the 2017 NorCal Masters Competition, an event that has gained a big following over the years for its solid programming, cool location, fun environment, and talented pool of competitors.  Come out and cheer for Alyssa as she re-takes the competition floor to battle it out this Saturday and Sunday with some of the fittest "masters" athletes in Northern California!

NorCal Masters Competition Location:

Craneway Pavillion

1498 Harbour Way S

Richmond, CA 94804

Alyssa's Scheduled SATURDAY Heat Times:

WOD 1 - 10:01am

WOD 1 - 12:51pm

WOD 3 - 1:53pm

WOD 4 - 3:32pm

*She'll be in "Heat #8" for all workouts.

*Athletes will be placed in heats for SUNDAY competition based on the standings after Saturday's WODs

Head over to the private Arena Ready Facebook group to connect with other AR folks who will be making their way over to cheer on Alyssa.  GO ALYSSA GO!!! 

Alyssa killing it in the 2015 competition (above), and part of her Arena Ready cheering section from that year (below)

The awesome venue for the NorCal Masters Competition

WOD for 01-26-17:

7 Rounds, Start Every 3 Minutes:

7 Deadlifts, pick load (same weight across)

7 Box Jumps @ 30/24 in

200m Sprint

Keep the deadlifts pretty - unbroken is not required.  Be explosive on the box jumps but keep a steady pace (speeding through the reps is not the goal on the box).  Run fast.  

(Compare to 07-2016 and 07-29-15)

Front Squat PRs Galore!

PRs are noted in the left margin in blue.

Our 10-week Front Squat Strength Cycle came to a close on Tuesday with a bang - we saw nearly 40 lifetime PRs during Tuesday classes!  Additionally there are several more athletes I can think of who are away this week, and will likely make-up Tuesday's WOD during Open Gym this weekend - so we expect the number to grow even bigger.

Fantastic work everyone!  It was great to watch the back squat and strict press numbers reach all-time highs during the second half of last year, and these impressive front squat numbers just keep the momentum going.  We're looking forward to big things with snatches and cleans (and jerks) as the year progresses, and applying all this strength to other movements and modalities.

While we'll see some counter-balanced hinging and pulling this week like we always do, be advised that the deadlift cycle will conclude next week with our 1RM testing day.  And speaking of hinging and pulling...    

WOD for 01-25-17:

Power Snatch + Hang Power Snatch:

5 Sets of (1+1)

Climbing

-then-

"Warren G"

AMRAP 12 Minutes:

200m Run

1, 2, 3, 4, 5, etc... Rounds of "Nate"

(Compare to 02-10-16)

1 Round of "Nate" is:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings @ 70/53 lbs

This workout is ascending rounds of "Nate" preceded each time by a 200m run.  The athlete will progress as follows:

200m

1 Round of "Nate"

200m

2 Rounds of "Nate"

200m

3 Rounds of "Nate"

etc...

...until 12 minutes expires. 

Winter's New Faces

You may notice a handful of new faces in the gym, as we have a couple of new members who were CrossFitters from other areas/gyms, and several new folks who on-boarded during our Winter 2017 intake of athletes.  Since we only take on a handful of new members every several months as spaces become available, these will likely be the last new folks you'll meet before the post-Open Spring season.  So, say hello and get to know them a bit when you're in class together - just please also make sure to pay attention and listen to your coaches while doing so, haha.  Be your awesome selves and make our new athletes feel welcome as they join the Arena Ready family!

WOD for 01-24-17:

On a Running Clock...

A) From 0:00 - 15:00

"Partner Baseline"

For Quality:

1000m Row

80 Air Squats

60 AbMat Sit-ups

40 Push-ups

20 Pull-ups

One person working at a time. Split/share the reps however you like.

B) From 15:00 - 35:00

Front Squat:

Establish Your New 1-Rep Max

C) From 37:00 - 45:00

5 Rounds For Time:

12 Burpees

35 Double Unders 

Monday Motivation

Without challenge there is no change.

WOD for 01-23-17:

Hang Power Clean + Thruster:

15 Minutes to Establish a Top Set

-then-

Using 50% of your top set from above...

For Time:

10-9-8-7-6-5-4-3-2-1

Hang Power Cleans

Thrusters 

Perform 4 lateral bar burpees every time you drop the bar.  Back-racking the barbell is not allowed.    

(Compare to 03-22-15)

Sunday Yoga Reminder: Jan 22nd at 9am

Happy Weekend, All!  

A reminder that Dani is leading an additional Sunday morning Yoga class (in addition to her regular Monday evening classes) this Sunday, Jan 22nd, at 9:00am.  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 01-21-17:

In Teams of Three Athletes...

AMRAP 30 Minutes:

12 Calorie Row

12 Power Snatches @ 95/65 lbs

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

12 Toes-to-Bar

Only one athlete working at a time.  Each athlete completes ONE FULL ROUND then switches to the next teammate. 

(Workout courtesy of CompTrain)