Workout of the Day
Leftovers AMRAP + Monday Evening Yoga
Hope you all had a great holiday weekend!
We have some fun stuff in the hopper this week, including some weightlifting technique work prior to the CrossFit Liftoff this weekend, the start of couple of new strength cycles, and the return of a very fit physician (pictured above & below at this year's 2017 CrossFit Games California Regional) to Arena Ready classes. If there were ever a "fittest group of physicians in one place" award I think AR might be in the running LOL.
But first, let those leftovers fuel a nice AMRAP to start the week -- and then get your butt into Monday evening's Yoga class at 7pm so Dani can get you all flexy for the remainder of the week!
WOD For 11-27-17:
"The Leftovers"
AMRAP 21 Minutes:
14 Sumo Deadlift High Pulls @ 95/65 lbs
14 Burpee Box Jumps @ 24/20 in
14/11 Calorie Row
14 Push Presses @ 95/65 lbs (no rack)
14 Toes-to-Bar
Facing the box is not required for the burpee box jumps.
Thanksgiving Day WOD a Success!
Thanks to everyone who came in for our Thanksgiving Day WOD! It was such a fun time with a ton of great energy - and we hope everyone enjoyed their post-workout recovery meal of Thanksgiving dinner (sans rosemary LOL). We're so thankful for all of you!
WOD For 11-25-17:
With a Partner, On a Running Clock...
A) From 0:00 - 12:00
Deadlift:
12 Minutes For Both Athletes to Establish a Heavy Single
Use the same barbell and load/un-load for your sets accordingly.
B) From 15:00 - 30:00
AMRAP 15 Minutes:
100 Wall Balls @ 20/14 lbs to 10/9 ft
100 Box Jumps @ 24/20 in (step-up allowed)
50 Calorie Row
50 Burpees Over Rower (step-over allowed)
Only one athlete working at a time - reps can be partitioned in any fashion and do NOT have to be split evenly.
C) From 33:00 - 39:00
Weighted Plank:
3 x 0:45 (Rest 1:15 Between Efforts)
Thankful For You
Please note our Thanksgiving week holiday schedule (click for more info).
Turkey Day Hero WOD
If you've been at Arena Ready for a few years you know our annual Thanksgiving WOD tradition - the hero workout known as the "Lumberjack 20." The holiday classes are a fun time to see gym friends, hit a tough workout together in big groups, and do the WOD to honor the fallen soldiers from Lumberjack CrossFit.
If you've already signed-up for a Thursday class, and realize at some point that you can't make it, please cancel ASAP so someone else can take your spot. We kindly ask that you don't double-book, and try your best not to late cancel or no-show (yes, we can see who does all of these things) - if you're on the waitlist then we consider you in! (NOTE: the Gladiators class had zero sign-ups after six days on the schedule so we cancelled it)
Help us make it possible for everyone to get their workout in, and for everyone to have a great experience. Thank you in advance for your cooperation.
With that out of the way, what are we thankful for? Hopefully that's obvious.....
Thankful For You
In our world it seems much is taken for granted, many people don't have enough, families are frequently torn apart, and fitness and health become afterthoughts.
We are so thankful that this is our job, that you are our friends, and that CrossFit has become a part of our lives.
We hope that this workout makes you hungry enough to thoroughly enjoy Thanksgiving dinner. We hope that the people you work out with make you happy. And most of all we hope that there are things you can be thankful for today.
WOD For 11-23-17:
For Time:
20 Deadlifts @ 275/185 lbs
400m Run
20 Kettlebell Swings @ 70/53 lbs
400m Run
20 Overhead Squats @ 115/75 lbs
400m Run
20 Burpees
400m Run
20 Chest-to-Bar Pull-ups
400m Run
20 Box Jumps @ 24/20 in
400m Run
20 Dumbbell Squat Cleans @ 45/35 lbs (per side)
400m Run
(Compare to 11-24-16, 11-26-15, 11-27-14, 11-28-13, and 11-22-12)
Power Snatch Annie + Looking Ahead to Thanksgiving
Please note our Thanksgiving week holiday schedule (click for more info).
Looking Ahead: Thursday's Thanksgiving Day WOD
If you've been at Arena Ready for a few years you know our annual Thanksgiving WOD tradition - the hero workout known as the "Lumberjack 20." The holiday classes are a fun time to see gym friends, hit a tough workout together in big groups, and do the WOD to honor the fallen soldiers from Lumberjack CrossFit.
Please be sure to sign-up for Thursday's class in advance, and if you know you can't make it please cancel ASAP so someone else can take your spot. We kindly ask that you don't double-book, and try your best not to late cancel or no-show (yes, we can see who does all of these things) - if you're on the waitlist then we consider you in, so get yourself signed-up either way! Help us make it possible for everyone to get their workout in, and for everyone to have a great experience. Thank you in advance for your cooperation.
But first, "Power Snatch Annie"...
WOD For 11-22-17:
2-Position Hang Power Snatch ("Mid" Hang Above Knee, "Low" Hang Below Knee):
5 Sets of (1+1)
Climbing only as technique allows
-then-
"Power Snatch Annie"
For Time:
5-4-3-2-1
Power Snatches @ 155/105 lbs
50-40-30-20-10
Double Unders
AbMat Sit-ups
(Compare to 02-22-17, 06-23-16, 06-12-15, and 12-01-13)
Coach Sarah & "Gwen"
Please note our Thanksgiving week holiday schedule (click for more info).
CrossFit.com re-posted an oldie but goodie from the archives on Monday. Here's Sarah back in early 2013 performing the main site WOD "Gwen" at Arena Ready:
Not featured was her first nearly full round of the WOD at 155 lbs which we pressured her into trying initially before dropping to 145 lbs LOL.
WOD For 11-21-17:
On a Running Clock...
A) From 0:00 - 15:00
AMRAP 15 Minutes:
21/15 Calorie Row (OR 15/12 Calorie Assault Bike)
15 Wall Balls @ 20/14 lbs to 10/9 ft
15 Chest-to-Bar Pull-ups
15 Box Jumps @ 24/20 in
B) From 18:00 - 33:00
Back Squat:
15 Minutes to Establish a Heavy Triple
Congrats, Jason!
A BIG CONGRATS to Jason E. for his amazing performance at the 2017 SPS "Rite of Passage" weightlifting meet on Sunday afternoon. Jason had one of the most impressive showings we've ever seen from an Arena Ready weightlifting athlete, going SIX FOR SIX in his lifts and setting big PRs in the snatch and clean & jerk! I can't state how spectacular that sort of performance is on meet day, especially considering this was his first ever competition!
Looking cool, calm, and collected the entire time, Jason went 87kg/110kg for a 197kg total - and showed some clean technique and gutsy fight the entire session. We couldn't be more proud of his hard work, his sportsmanship, and his positive attitude - he looked like a true pro out there on the platform, and we were fielding compliments from other coaches and athletes on his performance.
A BIG THANKS to Coaches Sarah, Hillary, and Liz for their keen eyes, calm presence, and mastery of the warm-up room. It's always fun to see our awesome, experienced coaches put an athlete in a great position for success - and then even more of a blast when the athlete seizes the day and performs like a rockstar.
Great job, Jason - can't wait to watch you crush it even more moving forward!
WOD For 11-20-17:
AMRAP 7 Minutes:
Deadlifts @ 225/155 lbs
Strict Handstand Push-ups
-REST 5 MINUTES THEN-
AMRAP 7 Minutes:
Power Cleans @ 155/105 lbs
Pistols, alternating
(Compare both AMRAPs to 08-08-16 and 10-08-15)
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)