Workout of the Day
New Toys: A Progress Update
The essentials of the brand new GIGANTIC pull-up rig are installed and complete, and while we have a bunch of cool & fun accessories we're still going to add the heavy lifting of the construction is done for this particular project. Hooray!
You'll likely also notice some other details (some subtle, some not so subtle) that we've implemented or are in the process of doing so -- new premium equipment storage units, chalk receptacles, plate stackers, pulling blocks, wall-mounted foam roller storage, indoor bicycle rack, wall ball targets, multi-phone charging station, vertical barbell racks, and several others in the works. It's a ton of new stuff we're excited about and we hope you enjoy it for years to come!
Thanks for your patience as we make our way through the list of new toys to assemble and enjoy at Aren Ready 3.0.
WOD For 06-14-18:
Deadlift:
5-5-5-5-5
Climbing
-then-
For Time:
Sumo Deadlift High Pulls @ 95/65 lbs
Front Rack Lunges (alternate)
Lateral Bar Burpees
What Can Brown Lose For You?
In our case, everything we ordered from Rogue Fitness for the new gym. For nearly two days. As in, UPS literally had no idea where it was. A delivery truck even arrived on Monday to deliver the four gigantic pallets of gear and when the driver went to start getting the stuff he discovered that none of it was actually in the truck. So what was supposed to be here on Monday at 9am finally arrived on Tuesday afternoon - and the perfectly timed installation workflow we organized with our contractor, which originally worked around our class schedule in phases, went down the toilet. As gym owners for six years we should have known better than to plan around UPS, haha. But with our contractor going on paternity leave as of Thursday (you can't make this stuff up) we had little choice than to try and squeeze this pass into double coverage.
Anyhow, we apologize for the cancelled classes on Tuesday and thank you for your understanding as we do everything we possibly can to get this project completed.
Wednesday's 6am, 7am and 12pm classes are cancelled as well - hopefully we'll be nearing the final stages of the install by Wednesday afternoon and are aiming to be at a decent stopping point by the 4pm class.
Thanks for your attention and patience - and for putting up with my American football sports analogies and digs at that stupid UPS slogan.
WOD For 06-13-18:
"Tabata This!"
Tabata Row for Calories
Rest 1 minute
Tabata Air Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata AbMat Sit-up
This is a 24-minute workout, including the 4 rest minutes. The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score is the least number of reps performed in any of the eight intervals.
(Compare to 12-04-14)
Congrats To Our Contra Costa Throwdown Teams!
Congrats to our six athletes (three teams) who competed at the 2018 Contra Costa Throwdown on Sunday! In particular a big shout out goes to Patricia and Seiji for crushing it at their first ever local comp, and next to their teammates Coach Kate and Coach Steven they looked like experienced pros. We were so proud of the effort, solid movement, and positive attitudes these four displayed throughout the entire event - they definitely represented themselves and Arena Ready with integrity (hello, movement standards!) and grace.
And, of course, Coaches Hillary and Kim (AKA "The Old Fashioneds") deserve major props for winning their division and showing some of those masters teams what's up. I mean, how can you not root for this one-two punch!!??
Yes, Coach Hillary is barefoot with a beer on the podium
Nice work everyone, can't wait to cheer you all on again at the next competitive fitness fiesta... wherever that may take us!
WOD For 06-12-18:
1 Power Clean + 3 Push Jerks:
12 Minutes to Build to a Top Set
-then-
AMRAP 12 Minutes:
21 Russian KB Swings @ 70/53 lbs
21 Push Jerks @ 135/95 lbs
21 Box Jumps @ 24/20 in
I Want To Cheer For You
Two weeks before my (Sarah) senior year of high school started we lost our class president to suicide. He was handsome, popular, and by all accounts had a bright future ahead of him, yet it seems he saw no future for himself and chose to end what could have been a totally different story.
Immediately afterward, I was consumed with thoughts of what if, if only, why didn't I, and so many other feelings of deep regret. I missed him, I missed my innocence, and I wanted so very badly to write a different ending.
Interestingly, I spent much of that subsequent year battling my own demons. While I don't think I was suicidal, I certainly dealt with more than my share of suicidal thoughts, and I'm touched by the semicolon movement - to indicate a pause, not the end.
I was a huge fan of Kate Spade's brand, and Rob has always been a fan of Anthony Bourdain. These recent suicides have brought back floods of memories, yet at the same time my fear of losing someone else I love to this tragedy is never far from my consciousness.
I know that many of us in the CrossFit world (AR included) participate in CrossFit in part because it gives us a scheduled time to just be, potentially a place to escape, and an opportunity to be surrounded by friends facing the same tangible obstacle in the form of the day's WOD.
AR friends (including those of you whose lives have taken you far away): I see you, I love you, I empathize with your struggles, and I believe that there can be life and hope in the future, even if it feels like there's no end to the struggles you're facing right now. I've never judged you for the room for improvement in your squat form, or your overhead mobility, never for your food choices, or your sleep habits, and I certainly wouldn't judge you if you needed my help to overcome feelings of hopelessness.
When I ask how you are, please know that I really want to know. And I want to cheer for you today, tomorrow, and forever.
WOD For 06-11-18:
Every 2 Minutes For 7 Rounds (14 Minutes):
1 Squat Clean + 2 Front Squats
Build quickly to a working weight before starting with your first "work set" - then climb with small increases or stay at the same weight across all 7 sets.
-then-
For Time:
30 Hand Release Push-ups
15 Front Squats @ 155/110 lbs (no rack)
20 Hand Release Push-ups
10 Front Squats
10 Hand Release Push-ups
5 Front Squats
Yes, you may squat clean into the first front squat rep (and you should because you fancy, huh). No, you cannot snake your way down or up on the push-ups and then call it "Rx" - and if your toes leave the ground at any time that's called kipping (and is not allowed).
Summer On-Boarding + The Return of Sweaty Saturday Specials!
Sweaty Saturday Specials Return!
We're moved and ready to break-in the new space with a spicy Sweaty Saturday Partner Special. As an homage to the new building that houses Arena Ready 3.0 we'll use the (alternate) address numbers in the workout. It seemed mean to make you all row 3250m twice (3250 Cesar Chavez) so we'll give a nod to the backside address, the B-side if you will.
Thanks again for everyone's understanding as we settle in to our new home - more fun things coming next week to be installed and enjoyed for years to come. Exciting times!
Summer On-Boarding: June 16th and 23rd
At long last - now that we're finally moved - we're opening the membership to newcomers with our June On-Boarding Series. It's the first time in nearly a year that we'll be welcoming a new cohort of beginners to the AR community, so we're excited about the new potential members. As always, space is limited since we only on-board a small number of new athletes as membership spaces become available (usually because a couple of existing members moved for a job/school/etc) - and since it's been nearly a year we have several more open spots than usual, but we will still uphold our membership cap.
We're lucky to have a community of members with a very high retention rate, and as such we have dozens and dozens of folks who have been with us for 2, 3, 4, and even 5+ years (from the very beginning!). This creates the sort of unique and welcoming atmosphere we have at the gym... a close knit family of like-minded people from all different walks of life, who support and encourage each other in the pursuit of getting better. While we receive inquiries nearly every day from new people looking to join Arena Ready, we keep the intake & on-boarding process deliberate in order to keep our membership at a constant number - putting us in that sweet spot of knowing everyone in the gym, and being able to coach each athlete in a personal manner that ultimately leads to real progress.
The FREE On-Boarding Series starts on Saturday, June 16th, with the "Introduction to CrossFit" class and continues the following Saturday, June 23rd, with the "Beginner's CrossFit" class. Both 90-minute classes are free, and the completion of both allows a prospective athlete to then select a membership and start taking group classes as a member at Arena Ready. Existing members who would like to sit-in on the first half of the "Introduction to CrossFit" class are also welcome to do so, as the first 45 minutes cover the methodology of CrossFit and our specific approach to the application of that methodology at Arena Ready (a great way to get a refresher on that info if it's been a while since you've given it any thought).
Why am I telling all of you this? Because we want you (the members of AR) to help us continue to build Arena Ready with the sort of amazing people we already have in the building. We want your significant others, your family members, your friends, your neighbors, your loved ones - those are the folks we want to be a part of this incredible community, and those are the people who tend to stick around and really make fitness a lifestyle... because they already have you as a built-in advocate and support system. That's not to say we don't love the complete strangers who find their way to us and eventually become big parts of the AR family - we certainly have our fair share of those stories as well. But since so many of you ask us on a regular basis when the next on-boarding opportunity will be (because you have someone special in mind who you think might really enjoy it and benefit from the program) we wanted to post this here to let everyone know.
So send them our way and help us fill the place with the incredible people in your life. They can register for the free classes (up to ONE WEEK PRIOR to the class date & time) on our website here! Existing AR members who would like to sit-in on the first half of the "Introduction to CrossFit" class can simply show up and hang out - no need to register for the class online.
Thanks, and let us know if you have any questions!
WOD For 06-09-18:
"Shotwell"
With a Partner For Time:
BUY-IN: 1298m Row
... then...
10-9-8-7-6-5-4-3-2-1
Deadlifts @ 225/155 lbs
Burpee Box Jumps @ 24/20 in
BUY-OUT: 1298m Row
Partners split the rows with only one person working at a time.
Both partners must complete the ENTIRE 10-9-8-7-6-5-4-3-2-1 sequence, with one partner working at a time to complete a FULL round before the other partner starts their FULL round (e.g. Partner A performs 10 deadlifts and 10 burpee box jumps, then Partner B performs 10 deadlifts and 10 burpee box jumps).
Tagging is not required.
The KB Bear Crawl
While it's not necessarily a big part of Friday's class programming, it's likely the movement we'll get the most questions about - so here's a good (and short) video explaining what we're looking for during this FOR QUALITY piece during class.
WOD For 06-08-18:
3 Rounds For Quality:
10 Barbell Upright Rows
0:30 sec Medicine Ball (Bottom Position) Squat Hold
Most should use an empty barbell or very light weight for the upright rows (here's a hint: if you can't do strict handstand push-ups, or aren't very good at them, then go light and focus on doing this correctly in oder to address what's likely holding you back in overhead pressing movements).
The squat hold should be "on tension" and not relaxed.
Take your time on the KB bear crawl if needed, focusing on your body position relative to the KB and how best to use your position to advance the object (and watch the video above!).
-then-
4 Rounds For Max Reps (0:45 sec work / 0:15 rest between movements):
Medicine Ball Cleans @ 20/14 lbs
Single Dumbbell Hang Clean-to-Overhead @ 50/35 lbs
Overhead Walking Lunges w/Plate @ 45/35 lbs
(Rest 1:15)
Switch sides whenever you like on the dumbbell.
Contra Costa Throwdown Sunday Heat Times
As mentioned a couple of days ago Arena Ready has three teams competing this Sunday (June 10th) at the 2018 Contra Costa Throwdown, and several AR folks will be heading over to watch and cheer them on! Here are the scheduled heat times for our athletes so that you may plan your carpooling and competitive exercise watching accordingly:
Seiji & Coach Steven AKA "It's All in The Kips":
8:16am, 10:40am, 11:00am, 1:56pm
Patricia & Coach Kate AKA "Squirrel & The Hulk":
9:00am, 11:00am, 12:08pm, 12:28pm
Coach Hillary & Coach Kim AKA "The Old Fashioneds":
9:44am, 12:50pm, 1:58pm, 2:18pm
The competition will be held at Contra Costa CrossFit:
2395 Monument Blvd, Suite F
Concord, CA 94520
Come on out and cheer for our teams, and maybe join for some post-competition food & drinks with the AR crew!
WOD For 06-07-18:
EMOM For 10 Minutes:
1 Power Snatch + 2 Hang Power Snatches + 1 Overhead Squat
Climbing as your technique allows
If possible add to your top set on this complex from last week 05-30-18.
-then-
For Time:
100 Double Unders
30 Power Snatches @ 135/95 lbs
100 Double Unders
Congrats Coach Kate!
Amidst all the moving and gym set-up craziness we failed to give a shout out to Coach Kate a few days ago for her solid performance at the SPS Championship this past Saturday. Kate took the competition platform and went 2 for 3 on the snatch and (a dramatic) 1 for 3 on the clean & jerk, coming back from a missed opener and second attempt to post a 144kg total under some serious pressure. Nice job, Kate!
It wasn't a PR day for Kate but given the fact that she's been helping so much with the gym's move and set-up, coaching classes, and handling her day job(s), a performance like this - among some of the best lifters in the PWA - is definitely impressive under the circumstances.
Props also to Coaches Hillary and Liz who, as usual, were on-site at the meet to help Kate and handle the coaching of her warm-ups and attempts (an important job at any weightlifting meet). All three of them were of course back at AR shortly thereafter to be their general awesome selves, jumping in to move things and direct traffic during the transition chaos.
Great work, Squirrel, and thanks for sharing your strength with our community in more ways than one!
WOD For 06-06-18:
"Lateral and Coronal, Oh My!"
3 Rounds For Completion (NOT For Time):
30/24 Calorie Row, Ski, or Bike (Easy, Medium, Fast)
30 Med Ball Russian Twists @ pick load
5-10-15m Shuttle Run (Easy, Medium, Fast)
This is untimed, but move with a purpose.
-then-
4 Rounds For Time:
15 KB Swings @ 70/53 lbs
15 Box Jumps @ 24/20 in
15/12 Calorie Row, Ski, or Bike
Contra Costa Throwdown: This Sunday
Lots going on at the new AR HQ! More blog posts covering gym updates and and other information coming this week. Meantime, for the drivers among us, check out this street sweeping schedule for the immediate area surrounding the new gym location (thank you Darrell!):
http://propertymap.sfplanning.org/ (search our address on the link if you can't zoom-in enough on the image below)
A more detailed parking strategy will be posted soon - if anyone has insight or tips to add please do let us know.
Changing gears for a bit...
This Sunday, June 10th, Arena Ready has three teams competing at the 2018 Contra Costa Throwdown: Coach Kim & Coach Hillary, Seiji & Coach Steven, and Patricia & Coach Kate. Heat times will be posted later this week for those who want to come out to Contra Costa CrossFit (in Concord) and cheer on our teams along with some other AR supporters. For now, we'll be doing Event 3 of this competition as part of our Tuesday classes - so you'll all get a small taste of what our three teams will be doing this coming Sunday!
We didn't have anyone signed-in for the Tuesday noon class as of 8pm on Monday night, so we're taking the opportunity to try and use the time to complete the gym flooring and a few other critical projects. Thus, Tuesday's 12pm class is cancelled - thanks for your understanding.
WOD For 06-05-18:
"2018 Contra Costa Throwdown Event 3: Hulk Smash"
Power Clean + Hang Squat Clean + Front Squat + Shoulder-to-Overhead:
15 minutes for both you and a partner to build to a top set of the complex
Partners use the same barbell and load/unload building sets accordingly. No, I did not name this workout.
-then-
"It Tastes Like Burning"
AMRAP 8 Minutes:
16 Power Cleans @ 95/65
8 Front Squats
16 Shoulder-to-Overhead
***Perform 6 pistols (alternating) every minute, on the minute, starting at 0:00
Yes, I did name this workout.
We're Moved (And Still Working)!
It's been a long couple of days and we're ecstatic and exhausted - but we are, indeed, moved. Our normal class schedule will resume on Monday as planned in our new location at 3250 Cesar Chavez (at Shotwell, just off of South Van Ness).
A "thank you" post (directed at all who have helped up to this point) is coming shortly, as are continued updates on new developments at the gym in its new home. I know Dani is also working on a parking landscape post following her survey of the area and its various parking options. And, of course, some sentimental thoughts will be shared in the coming days to mark the transition from one amazing place to another.
As our anticipation grows for some of the fancy new toys that are still in transit and yet to arrive (e.g. a brand new gigantic pull-up rig, new equipment storage systems, sparkling water filter, etc.) we hope you please excuse the transitional state of the gym for the next couple of weeks as we try our best to incorporate all the cool new stuff without impacting the class schedule too much. Thanks in advance for your understanding.
It will be interesting to see who wants to peep the new space on Monday after reading this treasure of a workout...
WOD For 06-04-18:
With a Partner, 10 Rounds For Time:
250m Row
10 Burpees
(1 Minute Rest Between Rounds)
This is "you go, then I go, then we rest one minute." Both partners complete 10 rounds each.
(Compare to 05-19-17)
Moving Day: Saturday Track WOD With Coach Kim!
You read about it here on the blog all week, but just to confirm we are indeed closed this weekend (Saturday & Sunday) as we move the gym to our new home at 3250 Cesar Chavez. If all goes well our normal class schedule resumes on Monday, June 4th, and we'll update you ASAP if anything changes.
Meantime, you should still get your Sweaty Saturday workout fix by meeting Coach Kim and a bunch of your Arena Ready buddies for a track WOD! Kim will gather the group on Saturday morning at 8:00AM at the newly remodeled City College of San Francisco track - Google Map "324 Havlock" for directions to the stadium parking lot where everyone will meet.
Catch you all on the flip side in our new digs!
WOD For 06-02-18:
Aerobic Capacity Track WOD with Coach Kim!
Run 700, 1300, 900, 500 meters with 5 minutes rest between intervals.
Every interval alternates between 200 EZ, and 200 fast with a 15 second rest before a 100 meter sprint.
10 burpee broad jumps right after every sprint, go hard and go fast, open your hips at the top of each burpee!
5 minute rest between intervals. Pace for the fast 200's should be PR mile pace, pace for the EZ 200's should be 2:00/mile slower than mile PR pace (SLOW!).
***NOTE FROM KIM: it's super helpful if you have a watch with timer. It sounds like a lot but it's less than 3 miles! And this stuff really works, not just for running, but for conditioning for all of the things!
Let's Make Like a Sheep...
... and get the flock outta here.
The move is upon us! After what feels like an eternity of anticipation we're finally making the official transition just one mile west to 3250 Cesar Chavez this weekend, and as such it's looking like we will be closed on Saturday and Sunday (June 2nd and 3rd) - check the blog on Friday evening just to be 100% sure, but that's the plan as of this writing. Thanks for your understanding, folks.
If all goes smoothly we'll be back up and running for a full/normal class schedule starting on Monday (June 4th) and will update everyone ASAP if we hit any snags. Settling-in to the new space will be a process since we want to get everything just right and set-up the most premium experience possible for our awesome members, so exciting items like a brand new (& much improved) pull-up rig and fancy equipment storage systems are on their way and will be a part of Arena Ready 3.0 shortly.
Friday will be the last day to claim your weightlifting shoes, Lost & Found items, and Clothing Swap items before we consolidate everything for donation.
If you want to say goodbye to Connecticut Street and send us off with a proper Arena Ready farewell, then come on in for Friday's WOD and drop that barbell to your heart's content. We may even have an informal toast after the 6pm class concludes, any and all are welcome to hang out and say "Audi 5000" to the place that's been our fitness home for nearly six years.
Onward!
WOD For 06-01-18:
"The AR Deconstructed Duo DT"
With a Partner, 2 Rounds For Time:
60 Deadlifts @ 155/105 lbs
45 Hang Power Cleans
30 Push Jerks
Both athletes must complete 4 burpees every minute, on the minute, starting at 0:00.
Only one person working at a time on the barbell, and reps do not have to be split evenly. You do not have to wait for your partner to complete his/her burpees before starting back on the barbell.