July On-Boarding Starts This Sunday the 15th

Reminder that our free July "On-Boarding Series" for newcomers starts on Sunday (July 15th) with the Introduction to CrossFit class at 11:30am.  The second class of the two-part series, Beginner's CrossFit, will be held the following Sunday (July 22nd).  This will be the final On-Boarding Series of the 2018 Summer so if anyone you know has been wanting to join as a newcomer make sure to spread the word -- we'll be closing our capped membership once again after this July On-Boarding Series concludes.

For more details on how & why we on-board newcomers in small groups at carefully chosen intervals throughout the year click here to read last month's "June On-Boarding" post which details a bit of the background on our philosophy.  To lazy to read it?  OK then, here's the basic scoop: we do what we do to maintain quality, an ideal coach-to-athlete ratio in every class, and a caring community composed of like-minded people who consider fitness a sustainable, long-term lifestyle (how's that for some alliteration?!).  

So tell your friends and family to sign-up for this Sunday and get started at Arena Ready (click here for more details and to reserve a spot)!

WOD For 07-12-18:

"The Arena Ready 20-20 Bar Nate"

AMRAP 20 Minutes:

20/15 Calorie Row

20 Box Jumps @ 24/20 in

3 Rounds of "BAR Nate"

1 Round of "BAR Nate" is:

2 Bar Muscle-ups

4 Handstand Push-ups

8 KB Swings @ 70/53 lbs

(Compare to 10-30-17)

"Little Frandy"

There we go again, messing with classics and remixing things that were just fine the way they were -- this one should be fun so get in here and give it a go!  

WOD For 07-11-18:

3-Position Power Snatch (mid-thigh, below knees, floor):

12 minutes to establish a top set with sound technique 

-then-

"Little Frandy"

For Time:

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

Power Snatches @ 75/55 lbs

Thrusters

***You must perform 4 Lateral Bar Burpees AFTER each rep round is completed (e.g. 10 Power Snatches, 10 Thrusters, 4 Lateral Bar Burpees, 9 Power Snatches, 9 Thrusters, 4 Lateral Bar Burpees, etc...).  Time is called after the tenth & final set of 4 Lateral Bar Burpees (1 Power Snatch, 1 Thruster, 4 Lateral Bar Burpees).

Congrats Coach Kim!

A big congrats to Coach Kim for a job well done in the 2018 Kill Cliff Granite Games Qualifier!  Kim finished 16th overall when all was said and done, which is one heck of an achievement considering she is still on her path back from shoulder surgery and a partially torn Achilles (apparently she's WELL on her way according to this result!).

The Granite Games is one of the country's most high profile functional fitness events and the finals that take place every year in Minnesota are always filled with big-name, high-level CrossFitters from around the world.  CrossFit Games athletes, CFG Masters and Teens, and CFG Teams all flock to the event to prove their fitness against a stacked field - and in 2016 many of you cheered on Kim from afar as she fought her way to an impressive 7th overall finish at the Granite Games finals (click here to read more about it).

Kim's 16th place finish in the qualifier this year put her only 6 spots out of a return trip to Minnesota, so we know that with another year of rehab & training under her belt she's going to be a force to be reckoned with at the 2019 Granite Games and beyond. 

PS - if any of you newer Arena Ready members have seen the "Kim Tom Eye Chart" shirts at the gym but didn't understand the reference, here's a little history lesson for ya (click for details). 

#MiniMighty #FittestOptometristinSF #IfYouDontKnowNowYouKnow 

WOD For 07-10-18:

Every 2 Minutes For 7 Rounds (14 Minutes):

3 Back Squats

Week 4 of this sequence.  if possible add to your loading from 07-03-18.

Quickly warm-up to a working weight prior to the first round, then either climb in small jumps or stay at a challenging weight across several (or all) of the seven rounds.

-then-

3 Rounds For Max Reps (0:45 Seconds Per Movement / 0:15 Seconds Rest Between Movements):

Pistols (alternating)

Toes-to-Bar

Single Dumbbell Hang Clean to Overhead @ 50/35 lbs (switch sides whenever you like) 

This workout is 9 minutes long - there is no rest minute between rounds.  Score is total reps completed across all 3 rounds.

Monday Deads and Dubs

This one might hurt your soul a little but it shouldn't hurt your back.  And just as we did last Monday we hit back side then front side by following-up with a Tabata Hollow Rocks scored by total reps.  Those hollow body positions should be getting dialed-in for many of you by now!

Hope you all had a great weekend. 

WOD For 07-09-18:

AMRAP 3 Minutes:

3 Deadlifts @ 315/225 lbs

15 Double Unders

AMRAP 3 Minutes:

3 Deadlifts @ 275/185 lbs

25 Double Unders

AMRAP 3 Minutes:

3 Deadlifts @ 225/155 lbs

35 Double Unders

Rest 3 minutes between AMRAPs.  Change the weight during your rest periods.

(Compare to 10-26-17, 09-29-16)

-then-

Tabata:

Hollow Rocks

Just as we did last week we will score this by TOTAL reps.

Sweaty Saturday Special (With Running!)

Thanks to the big groups on Wednesday who helped us test a little running during the hero WOD classes.  Let's try some running again in a different format -- a little break from the barbell after four consecutive days of barbell work, and a Team Sweaty Saturday Special that's going to feel fairly aerobic after Friday's clean & jerk session.

Happy weekend, all!

WOD For 07-06-18:

3 Rounds For Quality:

20 Seconds of Bird Dogs

20 Seconds of Plank Hold

20 Seconds of Rest

20 Seconds of Single Leg Glute Bridges RIGHT

20 Seconds of Single Leg Glute Bridges LEFT

20 Seconds of Rest

-then-

AMRAP 20 Minutes in Teams of THREE Athletes:

Athletes A & B Complete the Triplet (with only one person working at a time)...

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

22 KB Swings @ 70/53 lbs

11 Burpee Box Jump Overs @ 24/20 in (must face the box) 

Athlete C Completes...

400m Run

One athlete must always be running and must always switch after 400m.  Reps for the triplet may be divided in any fashion and do not have to be split evenly.  The team's score is rounds + reps of the triplet completed.

Friday Barbell Therapy: C&Js and Jock Jams

We've been building for the last few weeks and will take a slight increase in the percentages this Friday before we see our heaviest session next Friday.  I know this video makes you want to bench with your homies in some Calvins, but we'll stick to the clean & jerk (extra front squats for lifting complex funsies). 

Get in here, we'll turn up the horrible Jock Jams radio, and then let's lift some weights! 

WOD For 07-06-18:

Every 90 Seconds For 20 Rounds (30 Minutes):

Squat Clean + Front Squat + Jerk

*Use FOUR Weights:

ROUNDS 1-5: Light (55-65% of 1RM C&J)

ROUNDS 6-10: Moderate (65-75%)

ROUNDS 11-15: Moderate-Heavy (75-85%)

ROUNDS 16-20: Heavy but NOT max (85-90%)

*Technical Consistency! Ideally 20 of 20 made rounds, no misses!

*If you miss during Rounds 16-20 you MUST lower the weight the next round.

*Any style of jerk is allowed.

Thursday Triplet: Light & Fast

Great job to the groups who joined us for the "Hotshots 19" hero WOD on Wednesday!  As we move through the week of programming we'll use our Thursday training sessions to continue to build on our snatch progressions -- the last couple of weeks we've worked on the 1st and 2nd pulls (high pulls and snatch variations from the floor), and this week we dial-in the 2nd and 3rd pulls by working from the hang.  

We also go from upper-body puling via strict pull-ups on Wednesday to upper pushing on Thursday, while providing a counter-point to the long, aerobic stimulus from the 4th of July with some light and fast bursts of intensity.

WOD For 07-05-18:

Hang Power Snatch:

3-3-3-3-3

-then-

For Time:

21-15-9

Calorie Row

Hand Release Push-ups

Hang Power Snatches @ 75/55 lbs

July 4th Holiday Hero WOD: Hotshots 19

The hero WOD "Hotshots 19" has become a tradition on the 4th of July at Arena Ready, and we hope you join us for this challenging workout on Wednesday.  Please note that we've added an 8:00am class to the holiday schedule to accommodate as many as we're able to for Wednesday's WOD.  I'll take this opportunity to provide a friendly reminder that every class on the AR schedule opens for registration one week prior to the class start time (save for the occasional impromptu additions like the aforementioned 8am this Wednesday).

Please make sure to cancel ASAP if you're not able to make it in (and had previously signed-up for a class), so that someone can take your spot.  Please also make sure not to double-book yourself for more than one class - be considerate to your fellow members!

We wish everyone a safe and happy 4th of July.

WOD FOR 07-04-18:

"Hotshots 19"

6 Rounds For Time:

30 Air Squats

19 Power Cleans @ 135/95 lbs

7 Strict Pull-ups

400m Run

(Compare to 07-04-17, 07-04-16 and 07-04-14)

"Because I Was Inverted"

Please note our holiday schedule for Wednesday, July 4th (click for details).

Here's a great Tuesday QoD, and a favorite from the past: "What popular movie that people always talk about/reference/quote have you never seen?"

Last year this QoD really sparked some discussion and friendly exasperation - particularly in the private Arena Ready Facebook group, where the thread on the topic had well over 150 comments/replies.  As it turns out some of you HAVE NEVER SEEN THE MOVIE TOP GUN AND HOW DOES THAT EVEN HAPPEN?!  I mean, Coach Lisa even streamed the movie at her wedding reception - yeah, that's right, she streamed it on the walls of Foreign Cinema for all of her wonderful guests to enjoy as modern cinematic art while they celebrated her big day.  BECAUSE IT'S TOP FREAKING GUN.

July 3rd is, rather conveniently, one Tom Cruise's 56th birthday - or so the Operating Thetans would have us believe.  And so, for every class on Tuesday, we'll be listening to Danger Zone by Kenny Loggins on the gym speakers and playing this clip on loop in the background:

You're welcome.  

And Happy Birthday, Tom.  May your sequel be fruitful and your Operating Thetan level be 8 (AKA OT VIII) soon enough.  

As for Tuesday's WOD it doesn't get more simple than this - and often the simple movement combos are the most challenging.  As a compliment to Monday's meaty HSPU and hip-hinge AMRAP and Wednesday's upcoming hero WOD, it will be interesting on Tuesday to see if any athletes can hold 33+ and 8+, respectively, on this alternating double trouble Tabata (particularly after some heavy back squat triples)... 

WOD For 07-03-18:

Every 2 Minutes For 7 Rounds (14 Minutes):

3 Back Squats

Week 3 of this sequence.  if possible add to your loading from 06-19-18 and/or 06-26-18.

-then-

Alternating Double Tabata:

Double Unders

Burpees

Unlike yesterday's hollow rocks, score this by the LOWEST rep round for both of the movements.

(Compare to 04-12-13) 

Fourth of July Holiday Schedule

Please note we will be open on Wednesday, July 4th, and running a holiday class schedule as follows:

Holiday WOD Class at 9:15am

Holiday WOD Class at 10:30am

Please sign-up in advance to save your spot and to allow our coaches to prepare appropriate logistics for the group size in each class.  If you've signed up for one of the classes and know you can't make it please cancel ASAP so someone else can take your place - and please do NOT double-book yourself for both classes. 

Thanks and hope everyone had a great weekend!

WOD For 07-02-18:

AMRAP 17 Minutes:

17/13 Calorie Row, Ski, or Assault Bike

17 Box Jumps @ 24/20 in

17 KB Swings @ 70/53 lbs

17 Handstand Push-ups

I sometimes get the question from folks doing the workouts from afar with different equipment - "Do I do 17/13 calories on an AirDyne Bike as well?"  The answer is no, if you're using an AirDyne then do 26/20 calories instead (if you're ever unsure you can always multiply by 1.5 and then round up).

If you cannot do 17 handstand push-ups in 3 sets or less then consider scaling HSPU reps to 13 per round.

-then-

Tabata:

Hollow Rocks

Today we will score this by TOTAL reps.

A Jacket of Honor

You may have noticed some new SWAG around the gym... we wanted to shout out the fly navy jackets our coaches are wearing, and to take a moment to explain the significance.

Last year, knowing that our family would be growing (and with some real estate complications thrown in for good measure), Rob and I were acutely aware that our ability to continue running Arena Ready as the primary coaches was unlikely to be a winning strategy going forward. We needed to find outside employment to be able to support our family, and we needed to have time to raise our daughter.

Needless to say, we were afraid that we wouldn't be able to keep Arena Ready going, and spent countless nights heartbroken trying to figure out how we would break the news to our community, and even more so, how we personally would go forward without the Arena Ready community we've grown to love so much.

Enter the wearers of these navy jackets. Facing extinction, we reached out to our coaches, who in turn stepped up to save Arena Ready. In a wide variety of ways they supported us, and you, our AR community, to give us a path forward. Of course you've seen them in class teaching you how to squat better, and offering their suggestions regarding scaling and strategy, but we wanted you to know that they also kept AR on the map.

Initially, they gave us hope that things would be ok, and when things actually got real, when Rob was out for hip surgery, when we needed to run the Open even though Avery was due any minute, when the time came to physically move the gym and some of our plans fell through, they showed up to take us off the schedule when needed and to get AR through. Now, going forward, they're behind the scenes making suggestions, encouraging us, and generally supporting us, making sure we never feel alone at the helm.

To be clear, everyone at AR has been wonderful during this time, and we've never felt the importance of the AR community in a personal way nearly as much as we have in the past few months. But, our coaches stand apart for their willingness to add hours to their already busy days and facilitate workouts with enthusiasm and skill.

When you have a chance, please thank them. The jackets are a very small token of our immense gratitude.

WOD For 06-30-18:

In Teams of THREE Against a 24-Minute Clock:

A) First Complete...

3000m Row (MUST switch every 500m)

200 Med Ball Sit-ups @ 20/14 lbs

100 Chest-to-Bar Pull-ups

One athlete rowing while the other two athletes share the sit-ups & pull-ups with only one person working at a time -- sit-up & pull-up reps do not have to be evenly split and the two movements may be intermixed and partitioned in any fashion. The team must switch who is rowing at every 500m increment.  

B) Then AMRAP of...

3 Power Cleans @ 185/125 lbs

6 Lateral Bar Burpees

9 Med Ball Squats 

One athlete working at a time to complete a FULL round before switching.  The team's score is Rounds + Reps completed of the AMRAP.

Friday Barbell Therapy: C&Js

As we've been discussing (and doing) over the last few weeks in the current "micro-cycle" our weightlifting complexes continue to build - and today we add some complexity (pulling from the floor to start) and loading (a bump in percentages) to last Friday's Clean & Jerk complex.

So let's head into the weekend once again with some good old fashioned barbell therapy - the Arena Ready Happy Hour... the one at a different kind of bar!

WOD For 06-29-18:

Every 90 Seconds For 20 Rounds (30 Minutes):

Squat Clean + Front Squat + Jerk

*Use FOUR Weights:

ROUNDS 1-5: Light (50-60% of 1RM C&J)

ROUNDS 6-10: Moderate (60-70%)

ROUNDS 11-15: Moderate-Heavy (70-80%)

ROUNDS 16-20: Heavy but NOT max (80-90%)

*Technical Consistency! Ideally 20 of 20 made rounds, no misses!

*If you miss during Rounds 16-20 you MUST lower the weight the next round.

*Any style of jerk is allowed.