Workout of the Day
2017 Liftoff Event 3 Announced
Welp, the "met-con" portion of the 2017 CrossFit Liftoff was announced on Thursday evening and it's eerily familiar -- basically it's last year's Event 3 workout, with the exception of 3 minutes less on the AMRAP clock and a slightly heavier barbell for the women. You can check out the official workout standards, including the scaled version of the workout, by clicking here, and we've posted the standards video for the Rx workout below.
We'll run Event 3 as our class workout during all Saturday morning classes, so if you're officially entered in the Liftoff make sure to review the standards and prepare to have a gym buddy judge your performance for an official score. If you're not officially entered no worries, just be prepared to do the workout as our class programming in a "heats style" hour of class -- and be prepared to potentially judge one of your fellow classmates (or at least cheer for them and help count reps!).
Remember that Events 1 and 2 are max snatch and max clean & jerk, respectively -- so those will be programmed for Barbell Club class on Sunday and any and all athletes who want to lift are welcome to sign-up for Sunday Barbell Club class and get their lifts in with some friends (whether you're officially entered or not). Again, if you are officially entered be sure to review the standards here prior to coming into the gym.
But, before we get into all of that how about session 1 of our deadlift strength cycle? Friday deadlifts should make just about anyone happy -- and yes, we know this feels light to start... enjoy it, get the work done, be consistent, and move on to the next piece.
Happy Friday, all!
WOD For 12-01-17:
Deadlift (Week 1):
Using 90% of your top lift from 11-25-17 or 02-02-17 as your "base" weight...
65% x 5
75% x 5
85% x 5+ (AKA "Max Effort" or "as many reps as you can safely perform")
For example, if you lifted 200 lbs on 11-25-17 then use 90% of that (180 lbs) as your "base" weight:
65% x 180 lbs = 117 lbs x 5 reps
75% x 180 lbs = 135 lbs x 5 reps
85% x 180 lbs = 153 lbs x 5+ reps ("Max Effort" or "as many as you can safely perform")
-then-
"Simple Spice: The Forgotten Spice Girl"
3 Rounds For Time:
400m Run
20 Russian Kettlebell Swings @ 70/53 lbs
15 Burpees
The ones that sting the most are often the simplest. Run fast, don't put the KB down, and sprint that last round of burpees. Strategy need not apply today.
CrossFit Liftoff #TBT
Interested in participating in the worldwide Liftoff this weekend at Arena Ready? Check out yesterday's post here and get then your butt in the gym this weekend!
#TBT Throwback Thursday to last year's 2016 CrossFit Liftoff when two of the worldwide champs were from right here at ARENA READY!
Cassie won the -130 class worldwide with a performance that included a HUGE lifetime PR snatch of 182 pounds at 129 pounds bodyweight (that's 141% of bodyweight, folks!).
Sarah also won her weight class for the second year in a row (she was the 2015 champ as well), and perhaps more impressively finished 3rd overall among all classes worldwide. Her 2016 Liftoff performance included a lifetime PR clean & jerk (complete with power clean for flair) of 265 pounds.
Additionally, each athlete who had been following our Barbell Club programming in 2016 over the last training cycle prior to the Liftoff hit lifetime PRs and/or "current era" PRs in their lifts. It was an exciting time in the gym last November, and we're looking forward to another fun event this year!
Last year's PR lifts from two worldwide winners!
WOD For 11-30-17:
Every 90 Seconds For 6 Rounds:
2 x (Power Clean & Jerk)
Climb as your technique allows. This is "power clean & jerk, power clean & jerk" and both push jerks and split jerks are allowed.
-then-
"Midline Deception"
4 Rounds For Time:
100m Kettlebell "Suitcase" Farmer Carry @ 70/53 lbs
21 Wall Balls @ 20/14 lbs to 10/9 ft
15 Medicine Ball Sit-ups @ 20/14 lbs
9 Box Jumps @ 30/24 in
The "suitcase" farmer walk is with a single KB held on one side. Alternate right and left sides each round (for 2 rounds total on each side).
The 2017 CrossFit Liftoff at Arena Ready
It's that time of year, and we're excited for the 3rd annual CrossFit Liftoff which officially starts on Thursday evening of this week. Like in previous years we'll be hosting the Liftoff for any Arena Ready members who would like to participate, and the current plan is to program Event 3 (AKA the "met-con" or "CrossFit portion" of the Liftoff) -- which will be announced worldwide on Thursday evening -- during either our Friday or Saturday classes (depending on the logistics and requirements of the announced WOD).
For the 1RM Snatch and Clean & Jerk portions of the Liftoff (AKA Events 1 and 2) we'll have Sunday Barbell class open to any participants of the Liftoff who ant to come in and test their lifts.
If you're interested in participating (all levels are welcome!) check out the video below and then register on the CrossFit Games website here (be sure to select Arena Ready CrossFit as your affiliate) -- there are also masters divisions this year for all of our amazing masters athletes, and a scaled division for the "met-con" portion of the competition!
Questions? Feel free to message me or Sarah and we're happy to help.
The Liftoff has a special place in our heart at Arena Ready, and we'll take a look back at previous years in tomorrow's post. Here's to continuing this fun tradition or friendly competition!
WOD For 11-29-17:
With a Partner, On a Running Clock...
A) From 0:00 - 10:00
Strict Press:
10 Minutes For Both Athletes to Establish a Heavy Single
Use the same barbell & rack and load/un-load for your sets accordingly.
B) From 15:00 - 30:00
AMRep (As Many Reps as Possible) 15 Minutes:
PARTNER A Completes AMRep of...
5 Chest-to-Bar Pull-ups
10 Dumbbell Bench Presses @ 50/35 lbs (each side)
20 Walking Lunges
PARTNER B Completes...
25/20 Calorie Row OR 20/15 Calorie Assault Bike
Partner A completes AMRep of the 5-10-20 triplet while Partner B rows OR bikes, then athletes switch. The team's score is total reps completed of the triplet PLUS total calories rowed and/or biked.
Holiday Party: Saturday, Dec 16th
Our 6th annual Arena Ready Holiday Party will take place on Saturday, December 16th (late afternoon/early evening). More details to come but for now please save the date if possible!
WOD For 11-28-17:
Alternating EMOM For 6 Rounds (12 Minutes):
1) 30 Unbroken Double Unders
2) Power Snatch + Hang Squat Snatch + Overhead Squat
Climb in load only as technique allows.
-then-
Alternating EMOM For 6 Rounds (12 Minutes):
1) 100m Shuttle Sprint (50m down & back)
2) 3 Front Squats
Climb in load to a heavy top set.
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.