Thanksgiving Holiday Week Schedule

Reminder that we are closed this Sunday, Nov 19th.

Please see the upcoming holiday week's class schedule - we're open every day Monday through Friday, but with a modified class line-up on Thanksgiving Day and Black Friday:

Monday, Nov 20th

Normal Class Schedule

Tuesday, Nov 21st

Normal Class Schedule

Wednesday, Nov 22nd

Normal Class Schedule EXCEPT 7:00pm class cancelled

Thursday, Nov 23rd (THANKSGIVING DAY)

Holiday CrossFit Class at 8:00am and 9:15am; Gladiators Class at 10:30am

Friday, Nov 24th (BLACK FRIDAY)

Open Gym at 9:00am and 10:00am

Saturday, Nov 25th

Normal Class Schedule

Sunday, Nov 26th

Normal Class Schedule  

WOD For 11-18-17:

With a Partner For Time:

800m Run TOGETHER

800m Row SPLIT

80 Hang Power Cleans @ 135/95 lbs SPLIT

600m Run TOGETHER

600m Row SPLIT

60 Front Squats

400m Run TOGETHER

400m Row SPLIT

40 Push Jerks

Both athletes must run together and the row cannot start until both athletes have completed the preceding run.

The row and barbell movements are one athlete working at a time, shared/partitioned in any fashion by the team - reps do NOT have to be split evenly. 

Good Luck, Jason!

Good luck to Jason E. who will be competing in his first ever weightlifting meet this Sunday at the 2017 SPS "Rite of Passage" Championship! 

We've included the meet location and Jason's session start time below for those who want to join some Arena Ready buddies and cheer Jason on as he takes the platform: 

Meet Location:

Speed Power Strength (SPS)

2140 Livingston Street

Oakland, CA 94606

Session Start Time:

3:00 PM

GO GET 'EM, Jason!

WOD For 11-17-17:

"Rowling":

10 Frames (to 100m) For Lowest Possible Score

(Compare to 03-24-16 and 08-26-15)

Rowling is a rowing game that uses a similar format to that of bowling.  Each athlete will row 10 “frames” to 100m - the goal for each frame is to stop the counter as close to 100m as possible.  If, when the counter stops, it reads 102m, your score for that frame is 2 (the score would be the same if the counter read 98m).  If the counter stops at 100m exactly, your score for the frame is 0 and would be equivalent to a strike in bowling (best possible frame score).  The goal is to have the lowest score for each frame and the lowest accumulated score for the game.

Much like a strike in the 10th frame in bowling, if you row 100m exactly in the 10th frame then you get another frame to row - and if you row 100m again you get a third (and final) attempt.  Any 100m rows in the 10th frame REPLACE a frame of your choice from frames 1-9 (thus lowering your total score). 

Half pulls and quarter pulls on the rower are allowed if desired, but stopping the stroke or chain completely constitutes the end of the frame (i.e. you cannot intentionally stop and re-start the stroke or chain in an effort to slow the meter counter to your advantage).  There is no required speed at which you must row, but let's be grown men and women and row fast - there's no glory in winning if you rowed like a wimp. 

-then-

3 Rounds For Time:

400m Run

21 Sumo Deadlift High Pulls @ 95/65 lbs

12 Lateral Bar Burpees

Start fast, stay fast, and finish fast. Oh, and keep your shoulders back and elbows higher than the bar.

Amanda

In many ways I believe "Amanda" is one of the most elegant, effective CrossFit workouts ever conceived.  It's so simple - a harmless looking, low-volume couplet composed of two movements, each rooted in completely different athletic domains (gymnastics and weightlifting).  The level of strength, power, speed, flexibility, agility, coordination, balance, and cardio-respiratory endurance required to be able to perform this WOD as prescribed (at "Rx" or "Black" level) in a reasonable amount of time is in and of itself a true test of broad, well-rounded fitness - and a testament to a fairly high level of athleticism.

If you can do this workout as written I'm going to guess you're pretty darn fit by just about any measure.  You can probably run a decently fast mile (assuming you wanted to do such a thing to yourself), you can probably lift a decent amount of weight (in just about any lift) with fairly solid technique, and you can probably move your own bodyweight around in some fairly athletic ways.  I'm going to also guess that you can participate in just about any sport or activity you choose to focus on with proficiency and confidence.

If you're working on being able to perform"Amanda" as written then you're not alone - the majority of CrossFitters around the world are right there with you.  It may be a matter of skill and/or technique holding you back, in which case slowing down (and/or lowering the loads) to focus on the pieces of the movements can eventually lead to success and a first step toward mastery.  If it's a matter of lacking "fuel in the engine" then dedicated and consistent training with constantly varied, functional movements at high intensity will eventually increase your work capacity to the level required.  If it's a matter of strength, stability, and/or mobility then time spent training under appropriate loading, in the correct positions, with proper balance and technique, will lead you to sustainable, long-term strength gains which enable more complex movements under load.

Fitness is a lifetime pursuit.  A low trajectory toward a distant horizon.  If you're capable of a sub-5 minute "Amanda" then fantastic, keep on slaying those WODs and training for competition.  If you have a sub-12 minute "Amanda" then awesome, keep on pushing for that gym leaderboard and have fun competing with the experienced Rx crew in your community.  If you're still working hard on the pieces for a complete "Amanda" then HELL YES, keep on training every aspect of your fitness and have fun during the journey... and if you're feeling like you're still so far away from ever being able to do "Amanda" as written, take a moment to remember how far you've come, how cool it is to know that there's still so far left to go, and that when you're outside the walls of the gym it's not a stretch to bet that you're probably the fittest person in the room.            

WOD For 11-16-17:

Skill Focus:

Strict Ring Muscle-up

-then-

"Amanda"

For Time:

9-7-5

Ring Muscle-ups

Squat Snatches @ 135/95 lbs

(Compre to 02-05-16, 08-13-15, 04-05-14, and 08-15-13)

Chalk and Raider Nation

The pull-up/push-up combo from Monday and Wednesday's heavy KB swings have reminded me to remind our athletes that overdoing the chalk is: a) an easy way to cause a mess and get on my sh*t list, 2) usually counterproductive as too much chalk can actually compromise your grip at some point, and D) it makes you look like THAT GUY (or GAL).

You know, this one:

Yes, our old school members have seen that one before... and yes, that's our old buddy, and everyone's favorite Arena Ready hype man, Julian.  He's been away from the gym the last couple of years because he's working for the Raiders these days, and his demanding schedule and poor choice of where he chooses to live makes it hard for him to come in as often as he's accustomed.  

Don't worry though, I told him that after the Raiders win the Super Bowl he can turn off the X-Box and go back to sleep ('cause that'll never happen in real life), and then make it into the gym bright and early the next day.

Keep the chalk in the bucket please.  And keep the Raiders in Oakland... it's not the same to make fun of them when they're from LA (or Vegas for that matter).

WOD For 11-15-17:

AMRAP 20 Minutes:

25/20 Calorie Row OR Assault Bike

25 Kettlebell Swings @ 70/53 lbs

25 Overhead Walking Lunges w/Plate @ 45/35 lbs

75 Double Unders

-then-

Tabata:

Medicine Ball Russian Twists (pick load)

Baby Wyatt

With permission, we've reposted an excerpt from Brian and Michelle's tribute from Facebook below.

Hi everyone -

On Friday, Nov. 10, our sweet boy, Wyatt Chung Domingo passed away peacefully in our arms, while all three of us were in bed together. Wyatt knew that Michelle and I were finally comfortable after days of tremendous worry and pain. He knew it was time. 

In lieu of gifts, cards, and flowers, we're asking people to donate to the California Pacific Medical Center Newborn Intensive Care Unit (NICU). The men and women of the NICU advocate for and protect the little fighters with little regard to what time of day it is or what little sleep they get. We smiled with them, hoped with them, and cried with them. We couldn't think of a more appropriate way to honor our son's fighting spirit.

Gifts may be made online at cpmc.org/giving. You can write something along these lines in the Tribute section of the form: “For the CPMC NICU, in memory of Wyatt Chung Domingo.” 100 percent of the donations will go to the CPMC NICU. Please pass this along to everyone you can.

Services will be held at McAvoy O'Hara (4545 Geary Blvd./10th Ave.) on Sunday, November 19 at 10am. All are welcome. 

Thank you from the bottom of our hearts. Michelle and I read every one of your messages to Wyatt. And we read those messages to ourselves for strength. We still do. We love you all, and your love keeps us going. 

Michelle and Brian

Please note: the gym will be closed for Open Gym this Sunday so that members of our community can attend services for Wyatt.

WOD For 11-14-17:

Back Squat:

5-5-5-5-5

Climbing

-then-

For Time:

400m Run

12 Back Squats @ 225/155 lbs

400m Run

9 Back Squats

400m Run

6 Back Squats

400m Run

Use a rack for the back squats.

Cindy Full of Grace

Last Week: "Oh cool, you didn't mess with 'Isabel'- we just get to do the WOD straight up as originally written."

This Week: "Why you gotta go and ruin two perfectly good workouts like that?! Not cool, man."

In my defense this is not my creation.  Enjoy (and sorry, James!).

WOD For 11-13-17:

Power Clean & Push Jerk:

10 Minutes to Build to a Top Set (NOT a 1RM) 

-then-

"Cindy Full of Grace"

3 Rounds For Time:

3 Rounds of "Cindy"

10 Clean & Jerks @ 135/95 lbs

1 Round of "Cindy" is:

5 Pull-ups

10 Push-ups

15 Air Squats

(Compare to 10-25-16 and 07-27-15)

21 Thanksgiving (And Other) Food Related Musings

With Thanksgiving less than two weeks away people have been asking me about this blog post from years past, especially given the recent discussions surrounding holiday season foods.  So here it is in its original & un-changed form, complete with "2015 domoic acid crab season crisis" and "is Jon Snow actually dead?!" references and all... Bon Appétit! 

The views and opinions expressed herein are those of the author and do not necessarily reflect the views of Arena Ready. 

That's code for "my wife is going to kill me for posting this many negative opinions." Enjoy! 

Last week at the gym many of us talked about some Thanksgiving meal likes and dislikes, and it got me to thinking... eh, who are we kidding, I think (and talk) about food all the time, as you all know.  Growing up in San Francisco, and being from a multi-cultural family, Thanksgiving at our house usually meant (among other things, including the standard Turkey Day fare) Dungeness crab.  Like, almost literally, a ton of Dungeness crab - as in my Filipino mother wheels-in two coolers full, like we're prepping to hibernate for the winter and have to stuff ourselves like Mr. Creosote (don't click on that bad boy unless you like Monty Python, lest you be offended... or worse, lose your own lunch).

Sadly this year, due to the toxic algae bloom that has made Bay Area headlines for weeks, there will be no Dungeness on the table for me to fatten-up on before Jon Snow comes back to life and Winter arrives.  The absence of my favorite seasonal food prompted me to jot down some current thoughts on culinary opinions (i.e. realities) in the "world according to moi."  

Some may read this and think, man this guy is a jackass.  In some cases I would not disagree.  But as many of you at Arena Ready know, I state these with tongue firmly in cheek and will happily debate any or all of them with you while we laugh about it in good humor.

Funny thing is, I'm not a picky eater whatsoever.  My dear wife will tell you that I'd eat (or at least try) just about anything - she likes to say that if we were on Survivor, The Amazing Race, or Fear Factor together she'd want me there specifically to clean house on the challenges that involve eating bugs and cow brains, etc.  I enjoy haute cuisine and street food, healthy fare and crappy processed garbage (not that I eat much of the latter), and everything in-between.  

"So why so many strong opinions?" you may ask.  I don't know exactly.  Maybe I just like the heated & humorous conversation it starts with you all in the gym.  I like spending my time coaching and hanging out with you guys and gals, and I really like when you argue with me over asinine stuff that I ramble on about.  So, without further ado (like my eggcorn avoidance there, Margaret?), here you go...        

1) If you're from the East Coast and want to argue with me about how much better Blue crab tastes than Dungeness crab, but you eat said Blue crab caked in Old Bay Seasoning, then how in the world do you even know what that Blue crab tastes like?  

[I'll admit, that was an aggressive start.]

2) Non-dairy ice cream and sweet potato fries are to real ice cream and white potato fries in the same way that regular athletic shoes are to weightlifting shoes.  The former are just fine and get the job done fairly well, but then you have the latter and think to yourself OMG WHAT THE HELL HAVE I BEEN DOING WITH MY LIFE?!  

3a) Goat cheese is on the list of what I like to call "societal pressure edibles." By my approximation, nearly half of the people that claim to like/love goat cheese are simply faking it.  But the risk of falling out of favor with a set of strategic acquaintances or aspirational friends is far too high to play the honesty card.  It's cool, I get it. 

3b) Goat cheese tastes like cellophane dipped in someone's post-workout B.O. (side note: this is why I have no friends).

4) Persimmons taste like soap.

5) I know grass-fed beef is supposed to be better for me, but holy crap sometimes it tastes like it's rancid.

6a) If we're at Patxi's together eating pizza, and you ask the server for a side of ranch dressing, I will not judge you.  In fact, I will likely tell him/her to make it two, please.

6b) I order the gluten-free crust at Patxi's because it actually tastes better, not because I'm trying to be a hipster with self-diagnosed celiac disease.

7) If you're an adult male working in the Financial District, and you find yourself lining up to get a FroYo at one of those trendy, high-end yogurt places, be aware that when you hand the cashier your frequent customer punchcard an invisible little fairy simultaneously (and very gently) removes your man card from the back pocket of your dress slacks. 

8) If you eat Skittles fast enough they get spicy.  

9) Enough with the Scriracha already.

10) I like every single ingredient in a Bloody Mary but I don't like Bloody Marys.

11) Excessive and/or creative use of rosemary can render a perfectly delicious dish completely inedible.

12) People like to state, "If you order a steak well done it's like saying 'please give me the worst piece of meat you have, my good man.'"  Similarly, if you order "spicy tuna" anything it's like asking for the leftover bits of crappy maguro drenched in Sriracha (see also #9 above).

13) If you're super aggressive about telling people how spicy you like your food (usually accompanied by antagonizing others at the table about how lame/bland/weak they are because they're not also floating their chicken in Frank's RedHot), I'd like you to know ,"We got it, Hoss. Message received. Loud and clear."  Just like your MMA t-shirts and your kick-ass lifted truck... trust me, we all noticed.  Please stop yelling at the table, I'm right here next to you and you can speak in a normal inside voice.  I'm pretty sure everyone in the restaurant knows you're here and no one's gonna mess with you.

14) Pickles are the edible universal bond that unites us all.  Every cuisine has their version and applications.  If someone doesn't like pickles they're like someone who doesn't like dogs (or deadlifts)... not to be trusted.  

15) If you like catfish then you like the taste of mud in your mouth.  Unless you only like it when it's fried.  Then, yes, of course it's delicious. 

16) I'm happy that many folks have recently pledged their love for bacon and doughnuts.  Like, REALLY pledged their love.  Incessantly.  On social media.  On t-shirts.  At their gym.  Hey, I'm not arguing with you, both of those things are delicious... but man, they've been around forever, so let's chill out a little on the daily dramatic professions of Instagram adoration, as if these are new discoveries in culinary science.  Many of us have been eating both of these items all our lives and were quite aware of how good they were the entire time... so welcome to the party, I guess. 

16) I don't know a single person who doesn't like a refreshing slice of watermelon on a hot summer day.  Scratch that, Coach Alyssa hates watermelon (WTF?).

17) If you're at an ethnic restaurant (and it's not of your own ethnicity) and you insist on speaking to the servers in their native language, but they continue to speak back to you in English, then let's never hang out.  

18) If you order anything "Benedict" at a restaurant then I consider you either a very trusting person or a really big risk taker - both are qualities that I aspire to myself, so either is a compliment really (a compliment rooted in jealousy that I cannot do the same).  Because while I agree that Hollandaise sauce is delicious, I have no faith whatsoever that any restaurant can keep Hollandaise at the correct temperature and ensure that it's not a petri dish of hectic kitchen bacteria.

19) I can't accept food or snacks if you hand it to me with your bare hands.  Don't take it personally.  I know, I have problems.  But I've been too traumatized by the overwhelming majority of humanity that seems to think the soap and water in a restroom are just there for interior design, like a vase and nonfunctioning fireplace of sorts.      

20) When someone tells me they've never been on a vacation cruise before and they're wondering what it's like, I ask them if they've ever eaten at The Olive Garden.  If they say yes, I tell them "Imagine eating at The Olive Garden every day for seven days in a row.  With complete strangers.  And they're all dressed up in weirdly fancy suits like the handlers on the Westminster National Dog Show.  And you have to smile and pretend like you're enjoying the Chef's previously frozen sodium cheesy Chicken Alfredo like the guy next to you who's asking for thirds.  Yeah, it's pretty much like that."     

[And finally, let's end on a positive note to tie it all back to fitness.]

21) Think of fitness as food.

WOD For 11-11-17:

In Teams of THREE Athletes, AMRAP 21 Minutes:

Parter & Partner B Complete the Triplet of:

7 Handstand Push-ups

14 Deadlifts @ 225/155 lbs

21 Box Jump Overs @ 24/20 in 

Partner C Completes:

400m Run

One athlete must always be running, and must always switch after 400m.  For the triplet there is only one athlete working at a time, with reps split in any fashion (they do NOT have to be split evenly).  The team's score is the total number of rounds + reps completed of the triplet.

-then-

Tabata:

Hollow Rocks

Thank You To Our Veterans

Thank you to those serving, and to those who have served.  And a special thanks to our veterans here at Arena Ready -- we appreciate the sacrifices you've made for our country, and we're grateful to know you and to have the opportunity to coach you each and every day. 

WOD For 11-10-17:

For Time:

100 Double Unders

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

40 Toes-to-Bar

30 Hang Power Cleans @ 155/110 lbs

20 Lateral Bar Burpees

10 Squat Clean Thrusters (AKA "Clusters")

Day 100 PR

Gotta love the support for Dave D on Tuesday as he completed his 100th consecutive day of 100 burpees.  Well done, Dave - and thanks to everyone for pushing each other (and pushing Dave to a PR time)! 

Some of the Tuesday 6pm crew who pushed through the WOD in record time!

WOD For 11-09-17:

Alternating Every 90 Seconds For 4 Rounds:

1) 2 Power Snatches + 2 Overhead Squats

2) 15/12 Calorie Row OR 12/9 Calorie Assault Bike

Climb in loading with each round for the barbell complex.  Climb in pace on the row/bike, finishing with a sprint in round 4. 

-then-

"Isabel"

For Time:

30 Snatches @ 135/95 lbs

(Compare to 11-21-16, 04-13-15, 03-13-15, 10-30-14, 06-12-13)

Country Wednesdays: An Arena Ready Tradition

Ah, Country Wednesdays... for when you need some soothing sounds to calm your breathing and keep your heart rate down - like, say, during a 24-minute AMRAP.

In thinking of an appropriate warm-up for Wednesday's class I came across this classic gem:

WOD For 11-08-17:

AMRAP 24 Minutes:

24/18 Calorie Row OR Assault Bike

24 Walking Lunges

24 Kettlebell Snatches @ 53/35 lbs (switch sides after 12 reps)

24 Box Jumps @ 24/20 in 

24 Medicine Ball Sit-ups @ 20/14 lbs

Double D's 100th Day

As many of you know, Dave D has been completing 100 burpees per day in his quest for 100 consecutive days.  Tuesday marks his 100th day in a row... so guess what?  We're all going to join him for his final hoorah, and if you'd like to do the WOD by his side then plan on coming in to the 6pm class and having a blast (is that possible when completing 100 burpees for time?)!  

A couple months ago Dave turned his burpee fiesta into a fantastic fundraising effort for his upcoming 2018 AIDS LifeCycle ride - in fact, you can still check out his fundraising page here and donate if you like.

Is it mean that I LOVE the fact that his 100th day has fallen on a Tuesday, which is generally the most heavily attended day of the week at Arena Ready?  BWAHAHAHAHA... YAY BURPEES!!!!!  

WOD For 11-07-17:

Front Squat:

5-5-5-5-5

Climbing

Add to your top set of front squats from Tuesday 10-31-17.

-then-

"Double D's 100th Day"

For Time:

100 Burpees

Monday Evening Yoga

"Yo, are you heading out right after the 6pm CrossFit class?"

"Nah-I'm-ma-stay."

REMINDER that Dani is teaching Yoga class on Monday evening at 7:00pm so come on in (even if it's post-WOD) and get your flexy on, friends!  For November Yoga classes dates & times click here before grabbing your mat.

Hope you all had a great weekend.  That joke never gets old (to me).  Sorry not sorry. 

WOD For 11-06-17:

FIVE 90-Second Cycles for Max Reps:

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

10 Deadlifts @ 245/165 lbs

MAX REPS Chest-to-Bar Pull-ups

(Rest 90 Seconds Between Cycles)

Score = total number of C2B pull-ups completed.

-then-

Weighted Plank Hold:

3 x 0:45 (Rest 1:15 Between Efforts)