Workout of the Day
#OldManRant
Welp, that was a serious cranky old man rant in yesterday's post. So for today here's a video of Red Panda freaking out at a rock:
Sorry if reading my post yesterday elicited a similar response for you.
WOD for 04-20-17:
4 Rounds For Max Reps:
Row Calories
Wall Balls @ 20/14 lbs to 10/9 ft
Handstand Push-ups
Single Dumbbell Goblet Walking Lunges, pick load
(Rest 1:20)
This is 0:40 seconds of work per movement and 0:20 seconds of rest/transition time between movements. There is 1:20 of rest between rounds. The entire workout, including rest periods, lasts 19 minutes. Your score is total reps across all four rounds.
Help Me Help You: Class Sign-Ups in Advance
For most of you this blog post does not apply, and for that overwhelming majority of folks I encourage you to simply scroll down to the bottom and check the WOD for Wednesday's classes. Oh, and thank you for doing what you do. I'm talking about the small percentage of folks who regularly don't sign-up for class ahead of time - and I'm here to say, quite frankly, you're killing me, Smalls.
I get it, life happens and you're busy... and signing-up for CrossFit class ahead of time is one of the last things on your mind. Your job is crazy demanding - yes but that's the case for everyone else here too (and the other 95% of the people in the gym still signed-up in advance). You have a kid and you just can't get around to it (well, half of the people in this class have kids too and they're signed-up days ahead of time). I travel every week and my schedule is all over the place (yeah but the thing is there's at least 3 or 4 people in this class right now who travel more than you do, and they've all registered for class). What I'm trying to say is that your situation is not as much of a special exemption as you might think it is, and I'm simply asking you to please try and find the strength within you to open a different app, or browser tab, once within your day and click on the little button that makes my life (and the experience of other athletes at your gym) a whole lot easier. I think we can all agree that's doable.
I know it's a pain sometimes but believe it or not it's largely for your benefit and not mine (more on that below). And to we try to make it as easy as possible for you with three options:
- Sign-up through our website
- Sign-up through the free "Arena Ready" app on your mobile device
- Sign-up through the free "Mindbody Connect" app on your mobile device
Open registration for classes starts one week in advance of the class date & time. So if you're trying to schedule your week in advance then sign-up for the days and class times you plan on attending over the next several days, and simply cancel ASAP if you realize later that you can't make it for whatever reason. We don't charge you or penalize you for cancelling - believe it or not many gyms charge a cancellation fee (and a no show fee), but we don't - it's not intended to be a source of stress or a revenue stream for us, we're simply trying to create and maintain a culture of accountability, integrity, and respect... and a gym environment that provides consistent and attentive high-level coaching. Some of those things can become challenging during classes when the minority of folks who don't respect the general system throw things for a loop.
Don't like signing-up in advance and think it's dumb? There are plenty of gyms that don't make you do it, and I would encourage you to try dropping-in to a class during a peak time and see if you like the sort of class structure that set-up creates. You may experience something very different than what you're accustomed to as a result of the general system and what that tends to shape in terms of a class environment. Half of the complaints I hear from our members about their experience when dropping-in somewhere else is likely due to the programming and logistics restraints that particular gym has to work around due to the "free-for-all" nature of having everyone just show up, leaving the coaches and staff scrambling to "make it work" and somehow preserve the intended stimulus of the day's training (usually not something that's possible when the group is simply too large, or if a chunk of that group was simply not expected during that hour).
When you don't sign up in advance you leave the coach who is leading the class to guess who is not accounted for in the group. You throw a wrench into our logistical class plan and possibly affect the set-up and execution of the workouts, thus altering the experience for everyone else in the class. Because we intentionally run a capped overall membership, and generally have more intimate classes than most other CrossFit gyms, it's not usually an issue that you're not signed-up. But every now and then it's a real pain, and if you have an aloof attitude about it it makes me feel like you basically don't give a shit about other people in the gym. And that makes me sad because I know it's not true.
If for some reason you are not signed-up for a class PLEASE TELL THE COACH WHEN YOU ARRIVE so we can add you to the roster and start planning any accommodations we may need to make. If it's a one-off sort of thing and you're usually on top of it when it comes to signing-up it's totally cool - don't sweat it and don't be gun shy about telling us you're not signed-up, we understand that it's not your usual mode of operation. In some VERY RARE cases we may need to ask you to wait until the next class. One thing some folks may not realize is that we often have co-coaches (or assistant coaches) on "standby" during peak times throughout the day, and when you don't sign-up in advance you put the co-coach on standby in a state of constant flux, not knowing whether or not they should plan on being present to coach the class or if they can plan on being released from that duty (and possibly working out in the class themselves).
If for some reason the Mindbody system does not allow you to sign-up for class then please let us know that as well. It may mean your account needs attention (expired membership, billing issue, system glitch, etc.) and we want to help resolve the matter as soon as possible. If, however, you tried to sign-up for class moments before it started and are not able to it's likely because the registration window closed - sort of like walking into a restaurant at 4:59pm and telling the host or hostess, "Um yeah, I tried to make a reservation for 5:00pm and it wouldn't let me." I think we can all agree that a reservation not occurring in actual advance is, in fact, not a reservation (this concludes the Seinfeld-esque portion of the blog post).
If you have any questions please don't hesitate to ask. If you have feedback please don't hesitate to send it over to us. But either way please make sure you're doing your part to make the system work, and that you're not simply taking advantage of the fact that 95% of the other members contribute to a working structure that you can't be bothered to care about using.
Thank you for your attention, I appreciate it.
WOD for 04-19-17:
Sumo Deadlift:
8-8-8-8
Climbing
-then-
AMRAP 10 Minutes:
14 One-Arm Kettlebell Snatches @ 53/35 lbs (7 right / 7 left)
21 Box Jumps @ 24/20 in
14 Toes-to-Bar
Arena Ready Shirts & Hoodies
Arena Ready t-shirts, tanks, and hoodies are officially in the works. There are seven different styles, and a rough idea of each is included below (clockwise from the top left: "Swolemate", "Sarah - #ThePowerOfSHE", "Zip Hoodie", "Raglan Baseball", "Cassie - Dr Ludwig Rx Only", "Athlete in the Arena", "Definition"):
Please click on this survey to indicate your preferences (styles, sizes, etc.).
Styles are subject to change as we tweak & adjust the designs if needed while working with our screen printer, but we wanted to give you an initial idea of what you might be getting ahead of time.
Thanks and feel free to contact us with any questions!
WOD for 04-18-17:
"Flush, Squat, Hold"
ON A RUNNING CLOCK...
A) At 0:00
1600m Run
*You pick the pace.
B) From 10:00 - 30:00
Back Squat:
Six work sets of FOUR reps, as follows:
14 Minutes For...
4-4-4-4 Climbing to a Top Set*
*Add to your top set from 04-11-17
6 Minutes For...
Two "drop" sets:
1x4 @ 85% of your top set
1x4 @ 80% of your top set
C) From 34:00 - 40:00
Weighted Plank Hold:
3 x 0:45 (Rest 1:00 Between Sets)
*Add to your top set from 03-30-17
Monday Motivation: Obsessed Or Dedicated?
"Obsessed" is a word the lazy use to describe the dedicated.
Work hard to be better than you were yesterday. Then cheer on others as they do the same.
Let's crush this week. Here's your start...
WOD for 04-17-17:
Squat Snatch Triple:
10 Minutes to Establish Loading Heavier Than To Be Used Below (NOT a 3RM).
Touch-and-Go is not required.
-then-
"Cindy Just Calls It a Snatch"
AMRAP 15 Minutes:
3 Rounds of "Cindy"
3 Squat Snatches @ 155/105 lbs
1 Round of "Cindy" is:
5 Pull-ups
10 Push-ups
15 Air Squats
Easter Sunday Schedule
We'll be open with a regular Sunday schedule on Easter (April 16th). Both Open Gym and Barbell classes will be held as usual, so come in and get your workout on this Sunday morning.
Happy weekend, all!
WOD for 04-15-17:
In Teams of Two, For Time:
800m Run
88 Kettlebell Swings @ 70/53 lbs
600m Run
88 Wall Balls @ 20/14 lbs to 10/9 ft
400m Run
88 Burpee Box Jump Overs @ 24/20 in
200m Run
Both athletes run simultaneously (i.e. both athletes complete 800-600-400-200m runs) but the 88 reps of each of the three other movements are shared and can be split in any rep scheme (only one person working at time). The KB swings, wall balls, and burpee box jump overs can start as soon as the first athlete completes the preceding run (i.e. teams do NOT have to wait until both athletes have completed the run before starting the next movement).
Arena Ready Entrances: Macho Man & Andre The Giant
On Thursday someone in the gym said their favorite athlete of all time was Andre The Giant. I'm not making this up. Combine this bold statement of opinion with the name of Friday's WOD and you've got yourself an opportunity for some serious WrestleMania nostalgia... which begs the important question:
If every time you entered the gym we played your entrance song on full blast, WHAT SONG WOULD YOU CHOOSE FOR YOUR ARENA READY ENTRANCE???!!!
Bonus points if you have a full wardrobe theme and accessories (and/or hype crew/manager/henchmen) also planned out for your strut through the doors and onto the gym floor.
Happy Friday, folks!
WOD for 04-14-17:
Power Clean + 2 Front Squats + 2 Push Jerks:
10 Minutes To Establish Loading Heavier Than To Be Used Below
-then-
"Mini Macho Man"
EMOM For As Long As Possible:
3 Power Cleans @ 155/105 lbs
3 Front Squats
3 Push Jerks
(Compare to 07-19-16 and 07-24-15)
*Workout courtesy of Ben Bergeron
Pre Workout Foam Rolling 101
As many of you know, foam rolling can be a huge help in your regular fitness regimen, but some folks don't have specific routine that effectively covers the most critical areas in preparation for a training session. I thought it would be helpful to share this video from our friends at Catalyst Athletics which walks you through a quick pre-workout foam rolling series that is a great routine for athletes prior to weightlifting and/or CrossFit training.
Shout out to Greg Everett for putting this video together and for including his usual touches of dry humor peppered throughout the information presented. Watch and apply to your daily routine at the gym!
W0D for 04-13-17:
Skill Focus:
Bar Muscle-up
-then-
2 Rounds For Time:
44 Overhead Walking Lunges w/Plate @ 45/35 lbs
33 Calorie Row
22 Hang Power Snatches @ 95/65 lbs
11 Bar Muscle-ups
Lost & Found Final Call
Reminder to please check the gym's Lost & Found and storage cubbies for any items that may be yours. As we mentioned in last week's post, we'll be clearing those areas out at the end of the week and donating the remaining items - so make sure to claim your stuff! Don't worry, the puzzles are safe...
WOD for 04-12-17:
Alternating EMOM For 6 Rounds (12 Minutes):
1) 3 Deadlifts, climbing
2) 12 Hollow Rocks
-then-
For Time:
21 Deadlifts @ 185/135 lbs
63 Double Unders
400m Run
15 Deadlifts
45 Double Unders
400m Run
9 Deadlifts
27 Double Unders
400m Run
The Arena of Life
Every now and then a stranger walks by the gym when the doors are all rolled up and the place is jumping with energy, and they usually look both bewildered and intrigued. They gawk at a warehouse full of people working their asses off doing a bunch of odd looking movements... sweating, screaming at each other in support, and looking like they're one part suffering and one part partying.
Often times these onlookers will ask me, "Dude, what the hell are y'all trainin' so damn hard for?!" Sometimes it's followed-up with "is this some sort of co-ed football team or fighting practice?"
My answer is simple, and is usually the same every time. "Nah, this isn't a sports team. These are our members. We're training hard not to suck at life."
WOD for 04-11-17:
Back Squat:
Six work sets of FOUR reps, as follows:
A) 14 Minutes For...
4-4-4-4 Climbing to a Top Set*
*Add to your top set from 04-03-17
B) 6 Minutes For...
Two "drop" sets:
1x4 @ 85% of your top set
1x4 @ 80% of your top set
-then-
AMRAP 12 Minutes:
500m Row
20 Box Jumps @ 24/20 in
20 Kettlebell Swings @ 53/35 lbs
20 Toes-to-Bar
20 Kettlebell Goblet Squats @ 53/35 lbs
2017 Open Award Winners
Thanks so much to everyone who came out on Saturday afternoon/evening to celebrate during our annual Arena Ready End of The Open Get Together! We had over 60 folks come by to say hello, hang out, eat/drink, and socialize with friends outside of the gym, and a fun time was had by all... we even relished in the surprisingly dry weather while huddled around the firepit. For those who were not able to make it you were certainly missed - we'd like to list the "awards" we handed out during the evening to fill you all in, and to give the winners another shout out on this forum:
Top 3 Open Finishers - Men (by placement in the NorCal Region):
1) Walker T.
2) Jon M.
3) James M.
Top 3 Open Finishers - Women (by placement in the NorCal Region):
1) Cassie L.
2) Kate F.
3) Liz T.
"Rookie of The Year" - Male:
James O.
"Co-Rookies of The Year" - Female:
Katie S. AKA "Katie Pepper"
Jeannie W.
(Honorable Mention: Marcia R.)
"Spirit of The Open" - Male:
Steven M.
"Spirit of The Open" - Female:
Liz T.
Yami (right), last year's Rookie of The Year, passes the torch on to Jeannie (left), this year's (Co-)Rookie of The Year
Great work to all of our award winners, and to each athlete who participated in the Open this year! For yet another year well over half of our gym's community engaged in this event, the world's largest fitness competition, and we couldn't be more proud of the effort of our members, and the support we all showed each other as a collective group. Arena Ready finished as "The Fittest CrossFit Gym in San Francisco" - both officially, thanks to our highest (within the city) cumulative team/affiliate finish in the Open, and un-officially (AKA in my/Sarah's own heart) by largest total participation of athletes. Not too bad for our little community that could!
We also want to say a HUGE THANK YOU to our coaches and athletes who were so instrumental in the success of the challenging 5-week event. From helping set-up logistics for each WOD, to judging for hours on end, to cheering for every athlete (whether entered in the Open or not), to assisting with the sometimes (er, often?) elaborate operations of Cassie's and Sarah's qualifying workouts, you folks were so amazing in every way. We are grateful for such an incredible group of people, and are proud of how much our Arena Ready family cares about one another... the Open is a time of year where that much is very clear.
Here's to attacking the remainder of 2017 surrounded by an awesome group of fit friends!
WOD for 04-10-17:
Push Press:
10 Minutes For a Triple (NOT a 3RM)
No rack - clean the barbell form the floor.
-then-
For Time:
400m Run
40 Push Presses @ 95/65 lbs (no rack)
400m Run
20 Burpee Chest-to-Bar Pull-ups
400m Run
40 Push Presses
400m Run
Saturday Reminders: On-Boarding & Celebrating!
Our 2017 Spring On-Boarding Series for new athletes starts on Saturday with the "Introduction to CrossFit" class starting at 12:45pm. Click here for more information, and then here to sign-up for the free class registration!
Our 2017 End of The Open Get-Together is also happening on Saturday, and will run from 5pm until about 9pm. Click here for more information OR see a coach at the gym on Saturday morning. We hope to see you there!
Happy Weekend, AR Athletes!
WOD for 04-08-17:
2 Rounds For Time, With a Partner:
100 Wall Balls @ 20/14 lbs to 10/9 ft
75 Partner Medicine Ball Sit-ups @ 20/14 lbs
50 Calorie Row
25 Power Snatches @ 115/75 lbs
One athlete working at a time. Share/split reps however you like - movements do not have to be evenly split (EXCEPT for the med ball sit-ups which are equally shared).
The Trouble With Triplets
I really liked this recent article from Mike Warkentin for the CrossFit Journal - The Trouble With Triplets.
Click the link above for the entire piece which is a quick and interesting 2-minute read. Here are a couple of excerpts as a preview:
If you get 2 rounds of Nate in 20 minutes, you’re likely missing the point.
The triplet calls for max rounds of 2 muscle-ups, 4 handstand push-ups and 8 kettlebell swings. When performed by a skilled athlete, it’s a challenging test of conditioning in the range of 20 or more rounds.
But if you take 20 minutes to grind through a total of 4 muscle-ups, 8 handstand push-ups and 16 kettlebell swings, you’ve turned a conditioning test into work on gymnastics skills, with 2 irrelevant sets of swings to break things up.
This is not to say it’s stupid to struggle through Nate. Developing athletes can find pride and motivation in putting “Rx” on the board, and sometimes the struggle is worth it. But only sometimes...
... As coaches, you must explain the intent of the workout to your athletes and then scale quickly and competently so they get what they need. That means skillfully programming each workout, deflating the occasional ego in the interests of overall fitness, and backing up your tight triplet with skill work and strength training later in the week as part of well-rounded programming.As athletes, you need to listen to your coaches so you don’t miss the point and turn strength work into conditioning, and vice versa. Lose the ego, scale the workout and hit it hard—then work on your skills and strength at other times...
And, speaking of triplets... Happy Friday!
WOD for 04-07-17:
Skill Focus:
Muscle-up
-then-
AMRAP 10 Minutes:
5 Muscle-ups
10 Hang Power Cleans @ 155/105 lbs
20 Lateral Bar Burpees