Admiral Ackbar

Just as we did on Monday with a cleans, we'll work on the snatch during Wednesday classes by using a simple and effective complex that should sound familiar.  The loading for the met-con may also sound familiar for those who did last Thursday's double under/muscle-up/power snatch triplet -- we'll layer in some complexity by full (or "squat") snatching the barbell from the floor this time.

To paraphrase Pat Sherwood "any workout with 115 on the bar is a trap."  But this one is just two short and sweet pieces, so how bad could it really be?

WOD For 02-07-18:

Power Snatch + Squat Snatch + Overhead Squat:

10 Minutes to Establish a Top Set 

-then-

"Admiral Ackbar"

A) Against a 6-Minute Clock:

400m Run w/Medicine Ball @ 20/14 lbs

40 Medicine Ball Walking Lunges @ 20/14 lbs

MAX REPS Squat Snatches @ 115/80 lbs

-REST 3 MINUTES THEN-

B) Against a 4-Minute Clock:

400m Run w/Medicine Ball @ 20/14 lbs

20 Medicine Ball Walking Lunges @ 20/14 lbs

MAX REPS Squat Snatches @ 115/80 lbs

You may support/hold the med ball in any fashion on the run and during the lunges, except on top of your head. 

What Cross Country Skiing Reveals About The Human Condition

Thank you to Steven for sharing this article from the New York Times Magazine with me -- it's titled "What Cross Country Skiing Reveals About The Human Condition" (click for the full article) and is an insightful, entertaining (and quick) read.

With the Winter Olympics AND the CrossFit Open just around the corner I really enjoyed the piece, and particularly liked this excerpt (as did Steven):

"We are stranded on a planet that is largely indifferent to us, a world that sets mountains in our path and drops iceballs from 50,000 feet and tortures our skin with hostile air. There is no escaping it; the only noble choice is to strap on a helmet and slog right in. Cross-country skiing expresses something deep about the human condition: the absolute, nonnegotiable necessity of the grind. The purity and sanctity of the goddamn slog." 

WOD For 02-06-18:

Strict Press (Cycle 3, Week 2):

***Add 2.5 to 5 lbs to your Cycle 2 "Base" weight for your Cycle 3 "Base" weight, then...

70% x 3 

80% x 3

90% x 3+ (AKA "Max Effort" or "as many reps as you can safely perform")

-then-

"The AR Ugly Betty"

4 Rounds For Max Reps (40 seconds work / 20 seconds rest between movements):

Shoulder-to-Overhead @ 135/95 lbs

Box Jumps @ 24/20 in

Row or Assault Bike Calories

(Rest 1:20)

Arena Ready at the Kaiser 5K

Great job to the athletes who ran the Kaiser 5K on Sunday!  Pretty cool to see this become a bit of an annual tradition thanks to Coaches Liz & Hillary -- and some faster times were had thanks in part to Coach Kim's track sessions!

Hope you all had a great weekend!

WOD For 02-05-18:

Power Clean + Squat Clean + Front Squat:

10 Minutes to Establish a Top Set 

-then-

5 Rounds For TOTAL Time:

200m Run

11 Chest-to-Bar Pull-ups

7 Squat Cleans @ 155/110 lbs

1 Minute REST

The 1 minute of rest between rounds is mandatory and athletes are responsible for timing their own rest periods. Score for the workout is your total time, including the rest periods between rounds (do not add 1 minute of rest for the 5th & final round).

The 2018 Open at Arena Ready

It's that time of year again - the worldwide 2018 CrossFit Games Open begins on February 22nd and registration is live!  This is one of the most exciting times of the year at Arena Ready, and this year is shaping up to be more of the same!

Experienced CrossFitters at Arena Ready know what lies ahead (well, sort of ;-p), while newer athletes/members will likely be curious what all the hubbub is about these next several weeks. We will post more detail (and many reminders) about "The Open" in the coming weeks, as well as some flashback moments from several awesome and inspiring performances over the last few years during The Open at AR.

For the time being, particularly for the newcomers, we'll leave you with the little video below - it gives you a simple summary of what The Open is all about.  The level of positive self-discovery one tends to encounter in the encouraging, inclusive, and competitive environment that is The Open is something most athletes never forget (or regret).  

In the last three years OVER HALF of Arena Ready's members registered and participated in The Open - a participation level much higher than just about any gym we are aware of... so this year we are looking forward to the same enthusiasm and participation from our athletes. The Open workouts are inclusive, will have an option for scaled AND masters athletes (AKA older athletes), and will challenge you to tackle your weaknesses and push hard on your strengths.  And few things can beat the unbelievable energy and camaraderie that transpires over the course of The Open workouts hosted at AR.     

"But I'm still pretty new to CrossFit, and I'm so far from being considered a 'high level' CrossFitter... should I participate in The Open?"  Assuming you are healthy (free of major injury) and training fairly consistently (at least 3x per week on average), then the answer is likely YES!  We always like to use the example of entering a 5K or 10K running race as an analogy - nearly everyone who enters a 5K or 10K (or even a marathon for that matter) knows they probably won't win, but they participate and compete anyway.  Why?  Because it gives them an opportunity to train for something and get better, to compete with and support friends new and old, and to learn a lot about what you're actually capable of... often times it's more than you think.  

More details to come but if you have immediate questions please speak with a coach at the gym!  When you register please make sure to SELECT ARENA READY AS BOTH YOUR AFFILIATE AND TEAM.

So what are you waiting for?  Are you IN THE OPEN?

WOD For 02-03-18:

In Teams of THREE Athletes, AMReps*** (As Many Reps As Possible) in 25 Minutes:

TEAM BUY-IN: 1000m Run TOGETHER

... then, teams share this chipper with one person working at a time...

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

150 Kettlebell Swings @ 70/53 lbs

100 Medicine Ball Sit-ups

50 Handstand Push-ups

***AFTER ALL THREE COMPLETE THE RUN one athlete must ALWAYS be Rowing 25/20 Calories (or Bike 20/15 Calories) and must always switch after 25/20 Calories is completed.

*Every calorie on the rower equals one rep ADDED to the team's score from the chipper. Score for the workout is the SUM of the chipper reps PLUS the total calories rowed.

*The wall balls may begin immediately with the first athlete in the door from the run. Teams decide who rows first and how the switches happen.

*If the team finishes HSPUs with time remaining they start back on the wall balls.

NorCal Masters Comp: Coach Amy's Highlights!

Last, but most certainly not least... Coach Amy!

At this past weekend's NorCal Masters Competition Amy gave all of us a little flashback of fitness with an attitude, reminiscent of the days when she was a Top-10 CrossFit Games Regional competitor and all-star exercise stylist (Burpee muscle-ups in sparkly shoes and a row/pistol/hang clean triplet in ill-fitting aviators? Sure, why not!).  Multiple surgeries (and corresponding grueling recoveries) and a Baby Woods later she's still got plenty of strength, speed, and saltiness to hang with the best of them.

On Day 1 she was tough to catch as she started out hot in the first two events, placing 2nd in both the Thruster 4RM and the Thruster/Burpee couplet (just one rep shy of the win!).  All weekend she pushed the top group and battled for heat wins, only placing outside the Top 10 in one out of eight scored events.  And, of course, as you might expect from Amy (and from an AR female athlete in general) she went out with a bang on the 2-minute max rep back squat event by WINNING THE WORKOUT WITH 48 REPS and looking like she wasn't slowing down at all.  That win brought her overall standing to what she considered to be the "best placing possible"... 6th place overall, just one spot out of the final.  

When I (only half) jokingly told her after the back squat event, "Hey, Amy, you won that one and I think you have to stick around for the final" she quipped, "Oh hell no, man, I'm halfway out the door to go hangout and eat tacos with my AR peeps!"

And that sort of sums up what you see from Amy both in and out of the gym -- some tremendous strength and fitness, a hilarious sense of humor, a competitive drive that may have no equal at Arena Ready, and a refreshingly sage perspective on it all.  Her priorities and things she holds dear remind us all of what sort of athlete we want to be -- someone who works hard to be strong and fit so that she can enjoy life with the ones she loves.  Well, and talk some trash and bark some orders along the way... after all, showing people who's boss every now and again never hurts.

Great job, Amy! 

WOD For 02-02-18:

Deadlift (Cycle 3, Week 2):

***If your "Base" weight from Cycle 2 was UNDER 200 lbs then add 5 lbs for your Cycle 3 "Base"

***If your "Base" weight from Cycle 2 was OVER 200 lbs then add 10 lbs for your Cycle 3 "Base"

Using your new Cycle 3 Base...

70% x 3 

80% x 3

90% x 3+ (AKA "Max Effort" or "as many reps as you can safely perform")

-then-

4 Rounds For Time:

10 Pistols AKA Single-Leg Squats (alternating)

20 Dumbbell Snatches @ 50/35 lbs (alternating)

10 Burpee Box Jump Overs @ 24/20 in (facing the box)

NorCal Masters Comp: Coach Alyssa's Highlights!

Next up on the highlights update from this past weekend's NorCal Masters Competition: Coach Alyssa!

If Kim was the epitome of toughness, and Hillary was an example of calm, cool, collected pro status, then Alyssa was basically an amazing combination of the two.  As you might expect, Alyssa's movement was superb throughout every single event -- showing us once again that the safest movement is the most efficient movement, and the most efficient movement is often the fastest and/or accomplishes more work.  Alyssa attacked every WOD with the same smooth, methodical, rhythmic cadence -- a pace that was often slower than most of her competitor's efforts at the start of each workout, but more often than not faster than theirs was near the middle and at the end.  It was a lesson on pacing, negative splits, knowing yourself, and sticking to your game plan -- and few people execute on that better than Alyssa does (as we've seen time and time again).      

Alyssa's strongest finishes of the weekend were the power clean/TTB/KBSn/DU/row chipper (no surprise there) and the max rep back squat event (that one may have surprised some people, but not us!).  In finishing 11th on the chipper, Alyssa caught several athletes near the end of the WOD as her sustainable pace just kept on chugging along while others struggled to keep their movements clean and concise.  In a photo finish in her own heat, Alyssa sprinted from behind the heat leader to nail two clutch power cleans at the buzzer, passing said athlete in the next lane who had missed three consecutive attempts after having what looked to be an insurmountable lead.  It was pretty awesome, and had the AR cheering squad screaming their heads off!  In the max rep back squat event that mental toughness and quality of movement truly shined -- Alyssa simply did not stop moving, and every rep from the first to last looked EXACTLY THE SAME. I think some of the bigger, "stronger" athletes were caught a bit off guard -- but the Arena Ready crew knows a thing or two about squatting, and Alyssa certainly made her mark to close out what was an impressive weekend of tough competition.

This annual event is a special one for Alyssa since it marked her "comeback" to competition last year, and to see her back again this year in an even fitter, faster, stronger form was a joy to watch.  Great work, Alyssa!

WOD For 02-01-18:

3 Rounds For Time:

60 Double Unders

6 Ring Muscle-ups

16 Power Snatches @ 115/80 lbs

NorCal Masters Comp: Coach Hillary's Highlights!

Next up on the highlights update from this past weekend's NorCal Masters Competition: Coach Hillary!

As expected based on her years of experience as a National Champion rugby player, CrossFit Regionals Team athlete, multiple-time National-level Olympic Weightlifting competitor, and high-level collegiate rower, Hillary was a model of calm, cool, and collected consistency during the entire weekend of competition.  Of the eight total scored events she had five Top-10 finishes, and only one finish outside of the top half of the field of competitors.  Her best events were two 4th place finishes in the Thruster 4RM and Row/Rest/Row workouts (shocker LOL).

Her determination and competition savvy was most on display during the thruster/burpee couplet (many of you felt that wonderful piece of fitness on Tuesday in class) and the shuttle run/swing/pull-up triplet.  In the former she gave some of the hotshot competitors a bit of a lesson on pacing by keeping a methodical pace for most of the 8 minutes, followed by a gutsy series of cluster singles in fast succession near the end (at the point of exhaustion), and in the latter workout she pushed the pace near the final minutes with negative split-times, passing several athletes along the way and nearly catching the group competing for the overall win.  All the while Hillary moved well, kept her transitions clean & concise, and overall looked like a complete pro in a sea of more than occasional sketchy-ness (scary stuff!).

And, of course, it goes without saying that Hillary spent most of the weekend of competition looking after others, helping the AR competitors (and cheering them on), worrying about the comfort of the supporters that came to watch the AR crew, and generally being her awesome selfless self.

I think Sarah said it best to me when we were driving home on Sunday night: "she's so reluctantly fit" with emphasis on the so fit part. It was really fun to watch her crush it, especially knowing that a big part of her heart is much more invested in the coaching side of the equation these days.

Well done, Hill!

WOD For 01-31-18:

Alternating EMOM For 5 Rounds (25 Minutes):

1) 21/15 Calorie Row

2) 40ft Dumbbell Goblet Walking Lunges @ pick load

3) 15 Toes-to-Bar

4) 200m Run

5) Rest

Hold the row calories and TTB reps for as many rounds as you're able (if you drop then maintain the highest possible number for both). If the TTB are easy for you then do them unbroken.

Want to up the intensity? Run faster.

NorCal Masters Comp: Coach Kim's Highlight's

First up on the highlights update from this past weekend's NorCal Masters Competition: Coach Kim!

I think it's fair to say that when the workouts/events were announced for this competition that Kim was, shall we say, less than thrilled.  The tests didn't quite play to her strengths on paper, but much like everything Kim commits to attacking, she made sure to maintain a positive attitude and went into the weekend thinking this would be a great opportunity to rise to the occasion.

And rise to the occasion she did.  In placing 10th overall for the weekend Kim accumulated two scored-event wins in the shuttle/KB swing/pull-up workout by edging-out a CrossFit Games athlete in the final minutes of the back-to-back WODs.  And, in another amazing performance, she braved a nagging calf to finish near the top on the 800m medicine ball run-- and then followed that up by immediately racking up 45 REPS OF BACK SQUATS IN 2 MINUTES to nearly win her final event!  It was only 1 rep shy of the event win, and this is in a field of athletes whose max squat numbers (and correspondingly, bodyweight) are almost entirely above Kim's by a decent margin.

That performance in her last event pretty much sums up what Kim's competitive spirit is all about.  You may be stronger than her, and you may be faster than her (probably not), but we're willing to bet you're not tougher than her -- and that toughness will never, ever stop.  Which is probably why she will never, ever stop inspiring so many around her -- her coaches, her fellow athletes, and even the spectators that were in attendance this past weekend.     

We've said it before, but I'll say it again -- when I grow up, I want to be like Kim Tom.      

WOD For 01-30-18:

Strict Press (Cycle 3, Week 1):

***Add 2.5 to 5 lbs to your Cycle 2 "Base" weight for your Cycle 3 "Base" weight, then...

65% x 5 

75% x 5

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

-then-

"2018 NorCal Masters Event 1 (ish)"

Against an 8-Minute Clock:

Establish a 4-Rep Max Thruster

You get 4 more minutes than our masters competitors had this past weekend in competition - this is to give you an opportunity to take a few warm-up sets and to be smart about your increases in weight. 

-REST 5 MINUTES (again, 4 more minutes than our competitors had), then-

"2018 NorCal Masters Event 2"

AMRAP 8 Minutes (Following an Ascending Rep Scheme of 3/3 - 6/6 - 9/9 - 12/12, etc...):

Thrusters @ 155/105 lbs

Lateral Bar Burpees

The 155/105 lbs thruster loading was programmed for the 35-39 year-old age division (AKA the youngest "masters" division).  Scaling for the thruster loading will be provided in the gym, and will include all masters age divisions should you be curious as to what that was.

Stepping over the barbell on the burpee is permitted.  Enjoy it while it lasts. 

If your name is Kim, Hillary, Amy, or Alyssa then you're welcome to do Monday's AMRAP following the strict press session. 

Congrats NorCal Masters Competitors!

A BIG CONGRATULATIONS to our four amazing athletes who competed on Saturday AND Sunday at the 2018 NorCal Masters Competition!  More thoughts to follow in the coming days, but for now we wanted to quickly express how proud we are of effort, integrity, and movement of these outstanding athletes -- and how grateful we are to the coaches and support team who came out to watch and cheer.

Every competitor battled their way to some hard-earned finishes, placing all four in the thick of things in their respective divisions:   

Coach Amy - 6th Overall

Coach Hillary - 9th Overall

Coach Kim --10th Overall

Coach Alyssa - 14th Overall   

What a weekend!  What a performance!  SO MUCH FITNESS!

WOD For 01-29-18:

Alternating EMOM x 4 Rounds FOR QUALITY (12 Minutes):

1) 10 Barbell Upright Rows @ pick load

2) 20 Seconds of Hollow Ups / 20 Seconds of Arch Ups

3) 100m Run (increasing in pace) 

-then-

AMRAP 11 Minutes:

10 Chest-to-Bar Pull-ups

15 Kettlebell Swings @ 70/53 lbs

20 Box Jumps @ 24/20 in

NorCal Masters, Kaiser 5K, Sunday Track WODs

NorCal Masters Competition (This Weekend)

Good luck to our four awesome athletes (Coaches Kim, Hillary, Amy, and Alyssa) competing at the 2018 NorCal Masters Competition this Saturday & Sunday!

A reminder about Day 1 (Saturday) heat times is included below -- we will post Day 2 (Sunday) heat times to the private Arena Ready Facebook Group on Saturday evening following the first day's events.

Here are the Day 1 (Saturday) heat times for our athletes:

Coach Kim: 8:37am, 11:05am, 1:02pm

Coach Alyssa: 10:13am, 12:05pm, 2:38pm

Coach Hillary: 11:01am, 12:35pm, 3:26pm

Coach Amy: 11:01am, 12:35pm, 3:26pm

Here's the competition location (click here for more info):

Craneway Pavilion

1414 Harbour Way S

Richmond, CA 94804

Kaiser 5K (Next Sunday, Feb 4th)

In what has become a bit of an awesome Arena Ready annual tradition (started by Coaches Liz and Hillary), several of our members and coaches will be running in the Kaiser 5K on Sunday, Feb 4th (there's a half marathon too if you're so inclined!).  It's a fun day outside with friends and helps support some great causes: the Family House, The Harbor Light Center for Alcoholism and Drug Abuse, Support for Families of Children with Disabilities, and Meals on Wheels.

Come on out and run (or jog, or walk) with a bunch of AR buddies next Sunday -- click here for more info and/or here to register for the event!

Sunday Track WODs With Coach Kim

In light of the two events mentioned above, Coach Kim's Sunday Track WODs will take a hiatus for the next 2 weeks (Jan 29th and Feb 4th), with a plan to return to the track sessions the following weekend.  In other words, GO OUT AND SUPPORT KIM/AMY/ALYSSA/HILLARY this weekend, and then have some fun alongside them (i.e. apply your previous track training sessions to date) next Sunday at the 5K!   

WOD For 01-27-18:

In solidarity with Hillary, Kim, Amy, and Alyssa who all have to run 800m with a med ball on Sunday (and then complete max reps back squats in 2 minutes, woof!), here you go...

With a Partner, For Time:

800m "Run" with a Medicine Ball @ 20/14 lbs TOGETHER

70 Lateral Burpees Over the Barbell

60 Calorie Row (FM Pairs = 52 Calories / FF Pairs = 45 Calories)

50 Front Squats @ 135/95 lbs (no rack)

40 Calorie Row (FM Pairs = 35 Calories / FF Pairs = 30 Calories)

30 Hang Power Cleans @ 135/95 lbs

20 Calorie Row (FM Pairs = 17 Calories / FF Pairs = 15 Calories)

10 Squat Clean Thrusters @ 135/95 lbs

Row Calories Are Adjusted As Follows:

*60 Calories (MM Pairs) / 52 Calories (FM Pairs) / 45 Calories (FF Pairs)

 **40 Calories (MM Pairs) / 35 Calories (FM Pairs) / 30 Calories (FF Pairs)

Only one athlete working at a time EXCEPT for the 800m Med Ball Run which is completed together (each athlete holding their own ball).  The medicine ball may be held/supported in any fashion except on top of your head, and setting the ball down on the ground during the run is not allowed.

The lateral bar burpees cannot start until BOTH athletes have completed the medicine ball run.

Athletes must tag hands at every transition.

Flashback Friday: Who Remembers This One?

How many of you did this one both in 2011 and again in 2014?  

Only two movements, a light weight on the barbell, and just 10 minutes. How bad could it be?

WOD For 01-26-18:

Deadlift (Cycle 3, Week 1):

***If your "Base" weight from Cycle 2 was UNDER 200 lbs then add 5 lbs for your Cycle 3 "Base"

***If your "Base" weight from Cycle 2 was OVER 200 lbs then add 10 lbs for your Cycle 3 "Base"

Using your new Cycle 3 Base...

65% x 5 

75% x 5

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

-then-

"Open 11.1 / 14.1"

AMRAP 10 Minutes:

30 Double Unders

15 Power Snatches @ 75/55 lbs

(Compare to 01-19-15, 09-18-14, and 03-01-14)

NorCal Masters: Day 1 (Saturday) Heat Times!

Thanks to Coach Squirrel for pulling the newly-released heat times for our four Arena Ready athletes this weekend at the 2018 NorCal Masters Competition.

 Here are the Day 1 (Saturday) heat times for our athletes:

Coach Kim: 8:37am, 11:05am, 1:02pm

Coach Alyssa: 10:13am, 12:05pm, 2:38pm

Coach Hillary: 11:01am, 12:35pm, 3:26pm

Coach Amy: 11:01am, 12:35pm, 3:26pm

Here's the competition location (click here for more info):

Craneway Pavilion

1414 Harbour Way S

Richmond, CA 94804

It's gonna be a fun weekend of competitive exercise, so come on out and cheer on our badass ladies!

WOD For 01-25-18:

For Time:

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

25 Ring Dips

75 Medicine Ball Walking Lunges @ 20/14 lbs

25 Handstand Push-ups

50 Medicine Ball Sit-ups @ 20/14 lbs

25 Burpees

For the medicine ball walking lunges you may hold/support the ball in any position you like, except on top of your head.