Deadlift Cycle 2 Begins!

Keep the additions to your Cycle 1 "base" weight (the weight you used to calculate your percentages for the last four weeks) reasonable!  We recommend +5 lbs if your base was under 200 lbs or +10 lbs if your base was over 200 lbs.  After the addition use that new Cycle 2 "base" weight for your calculations.

Enjoy!

Please note our Holiday Schedule (click here for details).

WOD For 12-29-17:

Deadlift (Cycle 2, Week 1):

***If your "Base" weight from Cycle 1 was UNDER 200 lbs then add 5 lbs for your Cycle 2 "Base"

***If your "Base" weight from Cycle 1 was OVER 200 lbs then add 10 lbs for your Cycle 2 "Base"

65% x 5 

75% x 5

85% x 5+ (AKA "Max Effort" or "as many reps as you can safely perform")

-then-

For Time:

8-6-4-2

Ring Muscle-ups

40-30-20-10

Double Unders

AbMat Sit-ups

That Moment When...

... you just finished a tough partner AMRAP and you start realize that you might have been sprinting a little harder than everyone else at the end.

(Cue the golf clap)

Please note our Holiday Schedule (click here for details).

WOD For 12-28-17:

With a Partner, On a Running Clock...

A) From 0:00 - 17:00

AMRAP 17 Minutes:

50 Calorie Row*

40 Front Rack Barbell Lunges @ 95/65 lbs (alternate sides)

30 Lateral Burpees Over Barbell (step-over allowed)

20 Toes-to-Bar

*Row Calories per round are modified as follows:

Male-Male Pairs = 50 Calories

Male-Female Pairs = 42 Calories

Female-Female Pairs = 35 Calories

*Only one athlete working at a time, and reps do NOT have to split evenly. 

B) From 20:00 - 30:00

Back Squat:

10 Minutes for BOTH Partners to Establish a Heavy DOUBLE For Today (NOT a 2RM)

*Partners use the same rack & barbell - clips/collars must be used for every set.

*If possible with GOOD TECHNIQUE and NO MISSES, add to your heavy triple from last week (12-20-17).

C) At 30:00

NOT For Time:

400m EASY Cool Down Jog 

*Both partners run 400m simultaneously.

What Makes Muscles Grow?

Please note our Holiday Schedule (click here for details).

WOD For 12-27-17:

Against a 16-Minute Clock:

BUY-IN...

1000m Run

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

25 Kettlebell Swings @ 70/53 lbs

THEN, in the remaining time AMRAP of... 

10 Chest-to-Bar Pull-ups

10 Hang Squat Snatches @ 115/80 lbs

-then-

Tabata:

Medicine Ball Russian Twists (pick load)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times (for a total of 4 minutes).  Your score is the lowest rep round completed.   

A Post Christmas Double Dose For Max Pounds!

Please note our Holiday Schedule (click here for details).

We hope you all had a great holiday weekend!

WOD For 12-26-17:

Strict Press (Cycle 1, Week 4 - "Deload Week"):

Using 90% of your top lift from 11-29-17 or 11-23-17 as your "base" weight...

40% x 5

50% x 5

60% x 5

Just like with the deadlifts on Friday, this is very, very light. In fact, we won't even use the racks (just power or muscle clean the bar from the floor). That's what a "deload week" means... enjoy it before the weights go up next week for Cycle 2.

-then-

A) Against a 4-Minute Clock For MAX POUNDS LIFTED:

33/25 Calorie Row 

33 Box Jumps @ 24/20 in

MAX Power Cleans @ "You Choose The Weight"

... REST 4 MINUTES, THEN...

B) REPEAT!!!

The Arena Ready "Twelve Days of CrossFit" WOD

Please note our Holiday Schedule (click here for details)!

The AR 12 Days of CrossFit

As many of you were expecting per our yearly tradition, here is our version of the "12 Days of CrossFit" - complete with tons of snatches and cleans (what else would you expect from an Arena Ready holiday WOD?).  Enjoy!

Coach Kim's Christmas Eve Track Workout! 

Join Kim and some of your other Arena Ready buddies for a Christmas Eve track workout on Sunday at 9:00am.  Click here for the details she posted on the private Arena Ready Facebook group!

An awesome card we received from Lisa G a few holiday seasons ago - it fits the theme of Saturday's WOD so well. Thank you, Lisa!

WOD FOR 12-23-17:

"The Arena Ready Twelve Days of CrossFit"

For Time, Performed Like The Song*:

1 Run @ 200m

2 Power Snatches @ 135/95 lbs

3 Power Cleans @ 135/95 lbs

4 Handstand Push-ups

5 Kettlebell Swings @ 53/35 lbs

6 Box Jumps @ 30/24 in

7 Chest-to-Bar Pull-ups

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

9 Double Unders

10 Pistols, alternating

11 Burpees

12 Thrusters @ 135/95 lbs

This workout is completed like the song "The Twelve Days of Christmas." Start with 1, then complete 2-1, then 3-2-1, then 4-3-2-1, etc. until reaching 12-11-10-9-8-7-6-5-4-3-2-1.

(Compare to 12-24-16, 12-24-15, 12-24-14, 12-24-13, and 12-24-12)

Holiday Week Schedule

Please note our Holiday Week class schedule for the period between December 23rd through January 2nd:

Saturday, December 23rd:

Normal Saturday Class Schedule (Annual "AR's 12 Days of CrossFit" Holiday WOD)

Sunday, December 24th & Monday, December 25th (Christmas Eve & Christmas Day):

Gym Closed

Tuesday, December 26th through Friday December, 29th:

CrossFit classes at 7am, 12pm, 4pm, 5pm

Saturday, December 30th:

Normal Saturday Class Schedule (Annual "The Chief" Holiday WOD)

Sunday, December 31st & Monday, January 1st (New Year's Eve & New Year's Day):

Gym Closed

Tuesday, January 2nd:

Normal Class Schedule Resumes

Please let us know if you have any questions.  Happy Holidays, all!

WOD For 12-22-17:

With a Partner (Or Two Partners) On a Running Clock...

A) From 0:00 - 10:00

Deadlift (Cycle 1, Week 4 "Deload Week"):

Using 90% of your top lift from 11-25-17 or 02-02-17 as your "base" weight...

40% x 5 

50% x 5

60% x 5 

Yup, that's it.  It's light.  Really light, in fact.  That's what a "deload week" means... enjoy it before the weights go up next week for Cycle 2.

B) From 10:00 - 37:00

For Load and Total Calories:

10-8-6-4-2

Bench Press, "climbing"

*Follow each bench press set with 1 Minute MAX Row Calories (for a total of five 1-min row sets).

*Rest as needed between sets (but keep your eyes on the clock lest you run out of time to complete the five full sets).

*Record bench press loading used and calories rowed.

TBT: Clean Ladder at SPS

John Konye put together a cool "vlog" earlier this year covering the awesome STRONG women's clean ladder at SPS Gym in Oakland.  This clean ladder included the same weight increments that were used in the 2012 CrossFit Games Women's Clean Ladder, and they even had Elisabeth Akinwale in the house (the athlete who won that event in 2012) to run the ladder along with Coach Sarah, Coach Hillary, Cassie, and some of our other strong friends from the area.

Check it out for some good footage of Cassie, Hill, and Sarah!

WOD For 12-21-17:

1 Power Snatch + 2 Hang Power Snatches:

5 Sets of (1+2)

Climbing as technique allows

-then-

3 Rounds For Time:

400m Run

15 Toes-to-Bar

10 Hang Power Snatches @115/80 lbs

Functional Fitness Realized

During Saturday's holiday party someone astutely said to me, "I don't think I've ever seen so many successful attempts at the Bottle Game without the bottom partner eating a face full of floor."

To which I replied, "Weighted Plank Holds."

I then proceeded to drop my crutch and walk away.  Boom.  

WOD For 12-20-17:

With a Partner, On a Running Clock...

A) From 0:00 - 15:00

AMRAP 15 Minutes:

50 Calorie Row*

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

100 Double Unders

*Row Calories per round are modified as follows:

Male-Male Pairs = 50 Calories

Male-Female Pairs = 42 Calories

Female-Female Pairs = 35 Calories

*Only one athlete working at a time, and reps do NOT have to split evenly.  Can your team start out hot and hold on for three full rounds (or more)?

B) From 18:00 - 28:00

Back Squat:

10 Minutes for BOTH Partners to Establish a Heavy Triple For Today (NOT a 3RM)

Partners use the same rack and barbell for the squats. Clips/collars must be used for every set.

C) From 31:00 - 37:00

Weighted Plank Hold:

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

2018 AR Holiday Party Bottle Game dominance starts now.

Thruster Fallout

That feeling you get when there are thrusters programmed into the WOD (like on Monday) and someone next to you says, "I actually LIKE doing thrusters!" 

WOD For 12-19-17:

Strict Press (Cycle 1, Week 3):

Using 90% of your top lift from 11-29-17 or 11-23-17 as your "base" weight...

75% x 5

85% x 3

95% x 1+ (AKA "Max Effort" or "as many reps as you can safely perform")

For example, if you lifted 100 lbs on 11-29-17 then use 90% of that (90 lbs) as your "base" weight:

75% x 90 lbs = 68 lbs x 5 reps

85% x 90 lbs = 77 lbs x 3 reps

95% x 90 lbs = 86 lbs x 1+ reps ("Max Effort" or "as many as you can safely perform")

-then-

AMRAP 13 Minutes:

27 Walking Lunges

21 Box Jumps @ 24/20 in

15 Kettlebell Swings @ 70/53 lbs

9 Strict Handstand Push-ups

Holiday Party a Hit!!!

Thanks to the amazing group who came out on Saturday to our 6th Annual Arena Ready Holiday Party.  What a blast!  Thanks also to Vivian for capturing a few awesome moments, especially during everyone's favorite awkward party game... 

WOD For 12-18-17:

Hang Power Clean + Thruster:

15 Minutes to Establish a Top Set

-then-

Using 50% of your top set from above...

For Time:

10-9-8-7-6-5-4-3-2-1

Hang Power Cleans

Thrusters 

Perform 4 lateral bar burpees every time you drop the bar.  Back-racking the barbell is not allowed.    

(Compare to 01-23-17 and 03-22-15)

Happy Weekend: AR Holiday Party + Track Day!

Holiday Party: Saturday, Dec 16th 4:30pm - 8:00pm

A friendly reminder that the 6th Annual Arena Ready Holiday Party will be this Saturday, December 16th, We plan on getting started around 4:30pm, hopefully allowing those who have other parties or obligations later that evening to attend.  We'll probably wind things down around 8:00pm.  Due to the popularity of the party over the years we'll be hosting it downstairs this time to provide more space for us to spread out and celebrate. 

Back by popular demand we will continue the tradition of making the party a potluck-style shindig, so feel free to bring a dish/treat/drinks to share.  Healthy options are of course appreciated but by no means required.

Our holiday parties, like many of our events, are generally family friendly - so bring your loved ones (including little ones) if so desired.  That said, we may or may not be revisiting some popular games to test our functional fitness...  

Sunday Track Workout With Coach Kim

Missed the last Track Session with Coach Kim and want to get your aerobic capacity work on?! Get down to the track on Sunday afternoon at 1pm with some of your AR buddies and run off some of that Holiday Party gluttony, haha.  

Check Kim's weekly post in the private Arena Ready Facebook group here for details, or message one of us coaches and we can get you the details!  

WOD For 12-16-17:

"Sid & Nancy v2.0"

5 Rounds For Time, With a Partner:

600m Run (TOGETHER)

30 Overhead Squats @ 95/65 lbs (SHARED)

Both athletes must run together and overhead squats cannot start until both athletes have completed the preceding run. One athlete working at a time on the OHS, and reps do NOT have to be split evenly.

Thursday (Crickets)

We always joke about the programmed days that keep people away from the gym, and I think everyone can agree that 5x500m Row Intervals is solidly in that mix (as evidenced by the unusually low attendance on Thursday... except you 6am!).

So, what happens when I've had a rough trip out & back to the East Coast (snow + crutches = no bueno) and I'm sick and crabby?  I put rowing back into the programming the next day.  Happy Holidays and keep the change ya' fit animals.

Reminder: AR Holiday Party on Sat, December 16th (click for more details)!

WOD For 12-15-17:

Deadlift (Cycle 1, Week 3):

Using 90% of your top lift from 11-25-17 or 02-02-17 as your "base" weight...

75% x 5 

85% x 3

95% x 1+ (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:

75% x 180 lbs = 135 lbs x 5 reps

85% x 180 lbs = 153 lbs x 3 reps

95% x 180 lbs = 171 lbs x 1+ reps ("Max Effort" or "as many as you can safely perform")

-then-

AMRAP 12 Minutes:

18/13 Calorie Row

18 Box Jump Overs @ 24/20 in

18 Alternating One-Arm Dumbbell Snatches @ 50/35 lbs 

18 Toes-to-Bar