Workout of the Day
Bye Bye, Barbell
It's been two weeks since we've had a programmed day that didn't involve a barbell. Woof. That's far too long of a time period, even for a gym that loves the barbell movements. So for Saturday's WOD here's a little partner AMRAP that should be fun to chase two full rounds with your buddy.
Happy Weekend, all!
WOD For 09-16-17:
Skill Review:
Kipping Toes-to-Bar
-then-
AMRAP 20 Minutes With a Partner:
100 Wall Balls @ 20/14 lbs to 10/9 ft
75 Kettlebell Swings @ 53/35 lbs
50 Toes-to-Bar
25 Burpee Box Jumps @ 24/20 in
Only one athlete working at a time. Reps do not have to be split evenly. Who can do two full rounds (or more)?
Yoga This Coming Sunday & Monday
Upcoming Yoga Classes: Sep 17th & 18th
Don't forget about the two opportunities to take Yoga class with Dani in a few days - Sunday morning at 9:00am AND Monday evening at 7:00pm!
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!
Squat Program Halfway Point!
It's Friday and the last several days have included low-ish volume, high-intensity couplets and triplets as a means to create opportunities for good, varied training adaptation while keeping in mind the end of the "volume phase" in the 8-week squat program. Friday's 6x6@80% will be the most volume of any one session in this program, and the next four weeks to follow will be the "intensity phase" where the total reps decrease in each Friday session while the weight increases.
So get in the gym, grab a #swolemate, get your body primed and moving, get the blood pumping, and give your legs a shake-out to prepare for the "fun" that is a true 6x6 session.
Happy Friday, folks!
WOD For 09-15-17:
ON A RUNNING CLOCK...
A) From 0:00 - 15:00
2 Rounds For QUALITY, Split Evenly With a Partner:
50 Calorie Row
40 Kettlebell Swings @ picjk load
30 KB Goblet Squats
20 Burpees Over The Rower
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 - 48:00
Back Squat (Week 4, Day 2):
6x6@80%
Across
The "Double Dosing" Will Continue Until Morale Improves
We started the week with a medium-length station rotation met-con and have since incorporated strength work, gymnastics skills, and weightlifting into various "double dosed" training scenarios. That trend continues on Thursday with a math-friendly WOD preceded by a 10 minute heavy double hang power snatch (some may remember that last week it was a heavy triple hang power clean on the same clock).
Thursday should be good times and another opportunity for some serious intensity and power output with very measured volume. Then come Friday you know what... 6x6 HOLLA!
WOD For 09-14-17:
Hang Power Snatch:
10 Minutes For a Heavy Double (NOT a 2RM)
-then-
A) Against a 4-Minute Clock for MAX POUNDS LIFTED:
33/25 Calorie Row
33 Box Jumps @ 24/20 in
MAX REPS Hang Power Snatch @ "you pick the load"
REST 4 Minutes, then...
B) REPEAT
Score by total poundage (total reps x load used). You cannot change the weight between parts A and B, so choose wisely.
Mindbody App
As many of you know (and as mentioned last week in the blog) the Arena Ready app is on the fritz, so for booking (and cancelling) classes on your phone please download and use the free MINDBODY app in the meantime.
Please let us know if you have any questions, and thanks for your attention!
WOD For 09-13-17:
On a Running Clock...
A) At 0:00
For Time:
21-15-9
Deadlifts @ 225/155 lbs
9-6-3
Ring Muscle-ups
B) At 15:00
For Time:
21-15-9
Hang Power Cleans @ 135/95 lbs
9-6-3
Deficit Handstand Push-ups @ 4/2 in
The Athlete In The Arena
Last week a drop-in athlete who just moved to San Francisco commented on how much he liked our interpretation of the Teddy Roosevelt quote and how we've applied to Arena Ready the community.
On that topic, here's a blog post that we wrote OVER FIVE YEARS AGO (wow, how time flies)...
"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat."
--Excerpt from "Citizens in a Republic," Theodore Roosevelt, 1910
We've always loved this quote - we feel it speaks to anyone who has fought hard to achieve something, whether or not they won. It's a beautiful description of how a life of purpose feels. This quote took on new meaning when Sarah saw it on the wall of her grandpa's office shortly after he passed away. He was her hero, and he was never proud of anything other than her best. He inspired her to achieve things she might not have otherwise considered. We believe that is what a hero is fundamentally, someone who can set an example of what's possible.
Arena Ready exists to investigate and understand the limits and capabilities of people individually and collectively to improve their own lives and the lives of those around them. Success is not an overnight phenomenon, it's a result of showing up every day to do the best you can on that day. It's the combined efforts of a community to improve the way its members approach their lives. Most importantly, it's individually defined - to succeed, you must know what you consider success.
We believe there is too little authenticity in the world today - by focusing on appearances, people too seldom focus on substance, and these artificial fronts weaken everyone - only through honest evaluation and effort can anyone ever know where they stand, and where they can go. Everyone sees the world through their own interpretation - we see a world of limitless possibilities. We see potential in everyone, and if possible, we want to help people achieve that potential. We've been blessed to experience world class coaching throughout our careers spanning multiple sports, and we hope to pass on the lessons we've learned.
The Arena is intense. It's your life, and this is a battle. We believe it's a battle worth fighting, and we stand in your corner.
WOD For 09-12-17:
On a Running Clock...
A) From 0:00 - 6:00
AMRAP 6 Minutes:
50 Wall Balls @ 20/14 lbs to 10/9 ft
100 Double Unders
50 Overhead Walking Lunges w/Plate @ 45/35 lbs
B) From 10:00 - 28:00
Back Squat (Week 4, Day 1):
6x2@80%
Across
C) From 32:00 - 38:00
AMRAP 6 Minutes:
50 Wall Balls @ 20/14 lbs to 10/9 ft
100 Double Unders
50 Overhead Walking Lunges w/Plate @ 45/35 lbs
Never Forget
WOD For 09-11-17:
3 Rounds For Max Reps (0:40 Work / 0:20 Rest & Transition):
Push Jerks @ 115/80 (no rack)
Chest-to-Bar Pull-ups
Kettlebell Swings @ 70/53 lbs
Burpee Box Jumps @ 24/20 in
Row for Calories
(Rest 1:20)
This is 0:40 (forty seconds) of work per movement, with 0:20 of rest/transition time between movements. There is 1:20 rest between rounds. Score is total repetitions across all three rounds.
(Compare to 11-29-16)
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.