Congratulations James!

Congrats to James M on his graduation from the San Francisco Academy on Friday morning! It's awesome to see all of his hard work paying off, and we were on the scene screaming our heads off when his name was called.  Awesome job, James, we can't think of many (any?) people that are more prepared than you are to do the important work of the SFFD.     

James on the right with the Fire Chief posing for photos

James and Coach Jon in uniform!  Not pictured: Sarah and Rob who were dashing back to the gym to coach the noon class LOL.

WOD For 09-09-17:

In Teams of THREE ATHLETES, Against a 23-Minute Clock... 

A) BUY-IN:

2000m Row OR 150 Calorie Assault Bike (split anyhow, share the same rower) 

while completing 

100 Handstand Push-ups

-then-

B) In the Remaining Time, AMRAP of:

21 Thrusters @ 115/80 lbs

21 Ground-to-Overhead

21 Lateral Bar Burpees

To complete the "buy-in" one athlete rows while the other two athletes perform HSPUs (with only one working at a time), and athletes may switch whenever they like.

The AMRAP movements cannot start until both the row and HSPUs are completed.  Reps for all of the AMRAP movements may be split anyhow (with only one athlete working at a time), and do not have to be shared equally.    

It's Getting Real

That was a spicy back-to-back combo of WODs on Wednesday and Thursday, so Friday's squat session (week 3, day 2) will start with a "Partner Baseline" for QUALITY to help shake things out a bit and allow the body to get warmed-up and primed thoroughly.  This 6x5 day is where many feel like the program starts "getting real" - potentially meaning more deliberate warm-up sets, more rest between work sets, and generally more time in general to mentally "get-up" for each working set.  Counting reps and screaming encouraging thoughts at your #swolemates during their sets is highly encouraged and generally welcome - coaches are also available for trap slaps and/or quad smacks (only with consent and by request, of course). 

Happy Friday, all!  

WOD For 09-08-17:

ON A RUNNING CLOCK...

A) From 0:00 - 15:00

"Partner Baseline" 

For QUALITY, Split Evenly With a Partner:

1000m Row

80 Air Squats

60 AbMat Sit-ups

40 Push-ups

20 Pull-ups

Partners split the reps evenly, with only one partner working at a time. This is FOR QUALITY not for time, so move with a purpose (i.e. don't lollygag or you won't be done by 15:00) but prioritize movement to prepare/warm the entire body for the back squats.

B) From 18:00 - 45:00

Back Squat (Week 3, Day 2):

6x5@80%

Across

Throwback Thursday: Dubs on Dubs

#TBT to the multiple variations of Open workouts involving copious amounts of wall balls paired with double unders - ouch!  Check Zach and Coach Laura handling it and looking relaxed in this shot...

Thursday's WOD will put a demand on your double under accuracy and coordination through a different, but equally challenging movement combo.  Enjoy!

WOD For 09-07-17:

Hang Power Clean:

10 Minutes For a Heavy Triple (NOT 3RM)

-then-

FOUR 3-Minute Cycles For MAX REPS:

60 Double Unders

20-18-16-14 Pistols (alternating legs)

20-18-16-14 Deadlifts @ 155/110 lbs

MAX REPS Hang Power Cleans 

(Rest 1 Minute Between Cycles)

Score is total reps of hang power cleans completed. Reps for both the pistols and deadlifts decrease by 2 every cycle (starting at 20 in cycle 1 and ending at 14 in cycle 4). 

Coach Hillary Slays At The Don Wilson Golden West Open

Congrats to Coach Hillary for delivering a cool performance in the midst of this past weekend's heat - she took the competition platform at the Don Wilson Golden West Open and went 74/101 for a PR 175kg total.  She even had a solid attempt on her final clean & jerk to qualify for her 3rd American Open - a gutsy jump to 108kg which came off the floor with plenty of speed but just a little out of position.     

As the national-level qualifying totals have gone up over the last few years (making the sport of Olympic weightlifting more and more competitive in this country) Hillary has managed to improve and stay in the hunt for yet another shot on the national stage.  It's quite the accomplishment considering she balances a demanding career, coaching at Arena Ready, living a full & fun life, and staying pretty darn fit all the while.  Well done, Hillary - you make us proud every time you choose to take the competition floor!     

NOTE: The Arena Ready App is on the fritz so many are not able to use it to sign-up for classes.  Please download and use the free "Mindbody Connect" app which will allow you to sign-up for classes and should provide a more stable user experience (although without the cool AR logo on your phone LOL). 

WOD For 09-06-17:

AMRAP 22 Minutes:

16 Power Snatches @ 95/65 lbs

16 Calorie Row OR Assault Bike

16 Toes-to-Bar

16 Push Presses @ 95/65 lbs

16 Burpees

Holiday Track Workout: Labor Day "Loredo"

Coach Kim led about two dozen athletes (if you also count those doing the WOD remotely!) through the hero WOD "Laredo" on Labor Day.  What an awesome way to spend the holiday morning and enjoy the seasonal sunshine - track days are always a hit with the Arena Ready community!

WOD For 09-05-17:

Back Squat (Week 3, Day 1):

6x2 @ 80%

Across

-then-

4 Rounds For Time:

12 Kettlebell Goblet Squats @ 53/35 lbs

21 Kettlebell Swings

12 Box Jumps @ 24/20 in

-then-

Weighted Plank Hold:

3 x 0:45 (Rest 1:00 Between Efforts)

A Truly SWEATY Saturday Partner WOD

Stay cool out there, friends!

Note that Coach Hillary's session start time at the Don Wilson Golden West Open has been moved to 9:30am on Saturday. For carpooling options check the private Arena Ready Facebook group (click here) for more details.   

WOD For 09-01-17:

AMRAP 20 Minutes With a Partner:

42 Calorie Row

21 Chest-to-Bar Pull-ups

15 Power Cleans @ 155/110 lbs

9 Push Jerks

Reps are shared with only one athlete working at a time - reps can be split in any fashion and do not have to split evenly.

Labor Day Track WOD

Looking to get outside on Labor Day to enjoy the sunshine and get a nice sweaty workout in before your festivities?  Join Coach Kim and some of your Arena Ready buddies for a track workout on Monday morning at 9AM.  Click here for all the details courtesy of Kim (via the private Arena Ready Facebook group).

 Are you a member of Arena Ready but NOT in the private Arena Ready Facebook group?  Message us so we can add you - and then never miss out again on important gym news, funny QoD follow-ups, or member/coach communication... like holiday WOD events!

Our week of slightly lower intensity and volume continues on Friday with a nice barbell-focused day.  Happy Friday, all!

WOD For 09-01-17:

ON A RUNNING CLOCK...

A) From 0:00 - 15:00:

1 Snatch Balance + 2 Overhead Squats:

5 Sets of (1+2)

-then-

B) From 15:00 - 40:00:

Back Squat (Week 2, Day 2):

6x4 @ 80%

Across

Coach Hillary at the Don Wilson Golden West Open: This Saturday!

Come out on Saturday to cheer on our very own, multiple-time National-level Olympic weightlifter, Coach Hillary, at the 54th Annual Don Wilson Golden West Open.  She'll be re-taking the competition platform and would love some of her Arena Ready family on hand to watch some big lifts.  Hillary's session start time and meet location info is located below:

54th Annual Don Wilson Golden West Open:

Delta Barbell/Delta CrossFit

7830 Brentwood Blvd

Brentwood, CA 94513

Hillary's Schedule Session Start Time:

Saturday, Aug 31st @ 9:30AM

(Photo courtesy of Hookgrip)

Good luck, Hill - go get 'em!!! 

OH AND PS - if you accidentally grabbed her AR hoodie sweatshirt at the gym please bring it back so she can swap with you (she has yours which had a tissue in the left pocket! LOL).

WOD For 08-31-17:

5 Rounds of:

5 Bench Press (pick load)

8 Evil Wheels OR 16 Hollow Rocks

250m Row Sprint

Rest as needed between rounds.  Record loading for each bench press set and times for every 250m row interval.  The goal is to maintain a pace of  +/-2 seconds for every 250m interval.

(Compare to 01-20-17, 05-19-16, and 11-19-15) 

Class Schedule: Labor Day + Holiday Weekend

This coming weekend we'll be closed on Sunday (September 3rd) and Monday (September 4th) for the Labor Day holiday weekend.  We'll run a full/normal class schedule on Friday (September 1st) and on Saturday (September, 2nd) with the exception of our Gladiators class which is cancelled.  Instead of throwing-down at Gladiators on Saturday just take the regular class for a great workout, and then go watch Coach Hillary tear it up on the competition platform (more on that in tomorrow's blog!).   

Please let us know if you have any questions, and thanks for your attention! 

WOD For 08-29-17:

Every 90 Seconds For 7 Rounds:

2 Power Cleans

Climbing

-then-

AMRAP 7 Minutes:

5 Box Jumps @ 30/24 in

3 Cleans @ 225/155 lbs

(Compare to 06-01-16 and 08-27-15) 

Workout courtesy of CrossFit.com

September Yoga Classes

Dani will be teaching yoga classes in September on the following dates:

Sunday 9/10 at 9am

Sunday 9/17 at 9am

Monday 9/18 at 7pm

Sunday 9/24 at 9am

 For what to expect during one of Dani's yoga classes click here to read a previous post.  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 08-29-17:

On a Running Clock...

A) From 0:00 - 12:00

3 Rounds for Quality:

200m Row (easy, medium, fast)

12 Good Mornings (pick load)

9 Kettlebell Swings (pick load)

6 Kettlebell Goblet Squats (pick load)

B) From 15:00 - 33:00

Back Squat (Week 2, Day 1):

6x2 @ 80%

Across

C) From 36:00 - 45:00

AMRAP 9 Minutes:

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

15 Kettlebell Swings @ 70/53 lbs

9 Chest-to-Bar Pull-ups

The SDHP

The Sumo Deadlift High Pull (SDHP) is an exercise we don't utilize all that often, but it is one of CrossFit's 9 foundational movements.  Sometimes the target of criticism, the SDHP done properly teaches forceful hip extension as a means to move an external load a long distance quickly - i.e. taking a loaded barbell from the floor and moving it to shoulder-level via explosive hip and leg drive.  Sound familiar?

Yes, all those cleans and snatches we do EVERY SINGLE WEEK in our programming accomplish essentially the same goal: move a large load a long distance, and do it quickly.   These complex, compound movements give us the ability to apply large amounts of force - and often the SDHP is used to teach this concept without the necessity of receiving the load in a position of support (either in the front rack in the case of the clean, or overhead in the case of the snatch).

At Arena Ready we snatch and clean (and KB swing) quite a bit, so the SDHP only occasionally makes an appearance - and it's generally as a tool within the context of a conditioning WOD, loaded at a fairly light weight.  Regardless, athletes must maintain proper positioning throughout the movement to maximize safety and ensure skill transfer over to our other exercises - cleans, snatches, kettlebell swings, etc.

Shoulder retraction throughout the movement, and the ability to keep the elbows above the level of the barbell, are paramount for the SDHP - and the failure to do either results in poor shoulder positioning and possible impingement of the shoulder joint.  Even though the SDHP is but a small portion of Friday's WOD, we thought it important to post some videos of proper movement (courtesy of the folks at Rogue Fitness and Reebok CrossFit One) to help guide you through exercise.

Hope you all had a great weekend!

WOD For 08-28-17:

For Time:

40/30 Calorie Row OR Assault Bike

40 Box Jump Overs @ 24/20 in

30 Sumo Deadlift High Pulls @ 95/65 lbs

30 Toes-to-Bar

20 Dumbbell OR Kettlebell Push Presses @ pick load

20 Burpees

Sweaty Saturday Barbell Extravaganza

It's teams of two this time around, folks.  Happy weekend, all!

WOD For 08-26-17:

In Teams Of TWO Athletes, For Time:

40 Calorie Row

40 Curtis P Complexes @ 95/65 lbs

40 Calorie Row

50 Ground-to-Overhead

40 Calorie Row

60 Hang Squat Cleans

40 Calorie Row

1 Curtis P Complex = Power Clean + Lunge Left + Lunge Right + Push Press

All movement reps are shared with only one athlete working at a time. Reps can be partitioned in any fashion and do NOT have to split evenly.