Labor Day Track WOD With Coach Kim!

Coach Kim will be leading her annual Labor Day Track WOD this coming Monday, September 3rd at 9:00am!

Her annual tradition is a doozy of a workout (it's a hero WOD) so if you want to get your Labor Day started right be sure to come out and enjoy some fitness with your Arena Ready friends.  Check the private Arena Ready Facebook Group for full details on location and the workout itself. 

Not on Facebook?  Ask a Coach at the gym and we'll get you the 4-1-1. 

On Facebook but not in the private Arena Ready Facebook group?  C'mon now, didn't you read your On-Boarding email??!! (don't answer that since I usually know already by your lack of Beyond The Whiteboard entries) 

Request to be added to the group (if you're not in it) so you don't miss out on anything Arena Ready related! 

WOD For 08-30-18:

Row Technique:

"The Pick Drill"

-then-

Row Intervals:

5 x 500m

Start every 5 minutes.

Each interval is for time.

Note your delta between the fastest and slowest intervals.

(Compare to 12-14-17, 07-20-17)

-then-

Tabata:

Dead Bugs

Saved By The Barbell: This Saturday

This Saturday we'll be joining CrossFit affiliates around the world in doing the CrossFit For Kids Foundation workout "Saved By The Barbell" - you can learn more about the workout, the fundraising efforts, and the background of the event by clicking here on the CrossFit site.

If you like you can also officially register for the event and/or donate to the cause through website as well.  CrossFit HQ will release a live leaderboard for the workout on September 1st for those who are officially entered and want to see how the results stack up! 

It should be a fun and tough Saturday WOD, so sign-up for class in advance and plan on getting after it for a good cause with some of your Arena Ready buddies!

Please note our Labor Day Weekend holiday schedule (click for details).

WOD For 08-29-18:

For Time:

4 Rounds of "Cindy"

1 Round of "DT"

3 Rounds of "Cindy"

1 Round of "DT"

2 Rounds of "Cindy"

1 Round of "DT"

1 Round of "Cindy"

1 Round of "DT"

1 Round of "Cindy" is:

5 Pull-ups

10 Push-ups

15 Air Squats

1 Round of "DT" is:

12 Deadlifts @ 155/105 lbs

9 Hang Power Cleans

6 Push Jerks

(Compare to 12-04-17 and 08-18-16)

Labor Day Weekend Schedule

A heads-up regarding this coming holiday weekend:

We'll be open with a full/normal class schedule on Saturday, September 1st and then closed on Sunday, September 2nd and Monday, September 3rd (Labor Day).

Coach Kim may be planning a Track Day WOD for Sunday or Monday so we'll keep you posted here and on the private Arena Ready Facebook group as the weekend draws near.

Thanks for your attention!  

WOD For 08-28-18:

7 Rounds, Start Every 3 Minutes:

3 Back Squats @ pick load

15 AbMat Sit-ups

30 Unbroken Double Unders

Warm-up to a working weight on the back squat before starting your first round, then either climb in weight with small increases as you go OR stay at the same challenging weight across all 7 rounds.

Unbroken double unders means just that - e.g. if you're doing this workout as written and miss at rep 29 you must start over at 0.

The "August Open Gym Challenge" Winners

Congratulations to the official winners of our "August Open Gym Challenge" - Hillary and Steven!

Several teams put their fitness to the test over the last four Sundays and in the end Hill and Steven had the fastest official time (24:17).  Shout out to James and Milgram for the fastest "unofficial" time (20:15... wow!!!) which sadly did not satisfy the committee's rulebook check, but was quite impressive nonetheless.

Sarah and I tried our best to beat those times but fell short in our effort this Sunday (24:49).  In other words, I started out hot and tried to hold on as best I could while Sarah dragged me through the ski and bike with slight concerns that I might spontaneously combust.

Hill and Steven will receive their winner's prize packs during the first week of September and we'll be posting the new "September Open Gym" challenge early next week as well.

Hope you all had a great weekend!

WOD For 08-27-18:

Push Press:

12 Minutes to Build to a Heavy Triple (not a 3RM)

-then-

AMRAP 10 Minutes:

20 KB Snatches @ 53/35 lbs (switch sides after 10 reps)

15 Box Jump Overs @ 24/20 in

10 Handstand Push-ups

The Return of Curtis P

This Sweaty Saturday Team Special originally included running as the alternate movement to the triplet, but due to the air quality these last few days we'll adjust slightly and keep things inside.  The air quality index forecast for Saturday says "moderate" for pollutant level -- which is better than it's been the latter half of the week -- but we figure better safe than sorry.  

The HVAC will be turnt up yo, so get your butts in here and we can have an indoor fitness party on Saturday morning.

Happy weekend!

WOD For 08-25-18:

In Teams of Three...

AMRAP 25 Minutes:

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

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

40 Lateral Bar Burpees

20 Curtis P Complexes @ 95/65 lbs

-while-

Athlete C Completes:

20/16 Calorie Row, Ski, or Assault Bike

One athlete must always be rowing/skiing/biking and must always switch after 20/16 calories.

Reps of the triplet may be shared in any fashion and do not have to split evenly.

The team's score is rounds + reps of the triplet completed.

ONE Curtis P Complex is:

Power Clean + Front Rack Lunge Right + Front Rack Lunge Left + Push Press

Single Modality Friday

One modality but four different lifts.  And a whole lotta opportunity for some intensity to start off your weekend right.

Happy Friday, friends!

WOD For 08-24-18:

Alternating Every 30 Seconds For 6 Rounds (12 Minutes):

1) 3 Power Snatches

2) 3 Power Clean & Jerks

3) 3 Thrusters

4) Rest and Change Weight

Start light and build in weight each round, aiming for "touch-and-go" reps for as long as your technique can safely allow. 

Only change/add weight during the 4th interval of every round (i.e. don't change weights between the movements themselves).

-then-

For Time:

30 Power Snatches @ 115/75

30 Power Clean & Jerks

30 Thrusters

(Compare to 01-03-17 and 01-04-16)

Flow and Go

Tuesday-Wednesday workout legs got ya feeling like you're walking in mud?  Let's use the first piece in Thursday classes to get the blood flowing, the shoulders primed, and the core firing.

Then it's a derivative of Open 18.1 but with a shorter time domain (i.e. a faster pace for those who are feeling good) and slightly larger movement sets -- plus we keep the units of measure consistent throughout the day with meters, because no self-respecting obsessive compulsive gym owner programs mixed measurement systems within the same day's workouts.  Well, at least most of the time we don't. 

WOD For 08-23-18:

For Quality (NOT For Time):

400m Run

12m Handstand Walk

12 DB or KB Turkish Get-ups @ pick load (alternate sides)

12m Handstand Walk

400m Run

Prioritize intentional movement and quality positions over speed and loading. 

-then-

AMRAP 12 Minutes:

300m Row

12 Toes-to-Bar

12 Single DB Hang Clean-to-Overhead @ 50/35 lbs (switch sides after 6 reps)

Loaded Then Unloaded

It doesn't get much more classic than this, Wednesday exercisers. 

While you get a break from upper-body pushing & pulling (and thus overhead movements) you will need to make sure to properly prep your lower extremities for jumping -- so if you know that's an area of necessary attention for you then get ahead of it as much as you're able (e.g. rolling the calfs/feet at your desk at work, coming in a bit early to foam roll & mobilize said areas, etc).

Can't jump because you're working around something but on the path back to it? Come in anyway, you know we've always got you covered.

Let's kick this hump day in the eventually-slightly-sore-from-deadlifts ass. 

WOD For 08-22-18:

ON A RUNING CLOCK...

A) At 0:00

For Time:

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

Deadlifts @ 245/165 lbs

Box Jumps @ 24/20 in

B) At 13:00

For Time:

50-40-30-20-10

Air Squats

Double Unders  

12 Consecutive Climbing Sets (Take Two)

Last week we saw this same format with shoulder-to-overhead movements, and this time around we'll focus on the three main barbell squat variations.  After a big dose of aerobic conditioning work on Monday this will be a nice compliment to help start our week of training.

Happy squatting!

WOD FOR 08-21-18:

Overhead Squat:

4-3-2-1

Front Squat:

4-3-2-1

Back Squat:

4-3-2-1

If performing this workout as Rx (Black Level) the goal is to increase the weight every set, for a total of twelve consecutive climbing work sets (i.e. the bar only goes up in weight). If that is unreasonable (be honest with yourself!) decrease the weight when starting the next movement, then climb back up again to a heavy single in four sets.

An example of performing this workout as Rx is as follows: 
Overhead Squat 4x95, 3x115, 2x135, 1x155 directly into...
Front Squat 4x165, 3x185, 2x205, 1x225 directly into...
Back Squat 4x235, 3x255, 2x275, 1x295

(Compare to 02-23-16 and 04-21-15)

No Cardio Zone

On Sunday a nice woman with a little dog from my neighborhood saw me walking Bozie with Avery in tow and struck up a conversation with me.  Inevitably we arrived on the topic of CrossFit (I was wearing my AR Coach Hoodie) and then she hit me with it -- the infamous question I haven't actually heard firsthand in at least 3 years (even though I joke about it nearly every week).

"What do you do for cardio?"  

No lie, I looked her right in the eyes and said "Nothing.  We have a strict No Flex Zone at the gym which is itself The No Cardio Zone as well.  Haha, I'm kidding... well about the No Flex Zone at least."

While I was walking away from her I thought to myself oh crap this lady has no idea I'm basically joking every time I open my mouth.

Oh well, there you have it.  Arena Ready, The No Cardio Zone.

PS you're going to hate me for the movement order of this workout.

Cheers!

WOD For 08-20-18:

"The No Cardio Zone"

AMRAP 21 Minutes:

21/17 Calorie Row, Ski, or Assault Bike (mixing each round is OK)

21 Chest-to-Bar Pull-ups

21 Overhead Walking Lunges w/Plate @ 45/35 lbs

21 KB Swings @ 70/53 lbs

21 AbMat Sit-ups

The Junk Drawer

Inspired by Coach Hillary's QoD this week, here's a workout that has a little bit of everything (barbell-wise) thrown into it.  But at least it's slightly more organized than some other junk drawers though -- think of it as a junk drawer after you went to the Container Store.  Which, by the way, reminds me....

Happy Weekend!

WOD For 08-18-18:

"The Junk Drawer"

With a Partner, 2 Rounds For Time:

60 Box Jumps @ 24/20 in

50 Deadlifts @ 155/110 lbs

40 Hang Power Cleans

30 Front Squats

20 Push Jerks

Only one athlete working at a time and reps do not have to be split evenly.

Friday Forties

No, not that kind of forty, homie.

After we went heavier with the cleans on Tuesday, and hit a longer, aerobic, skill-flavored piece on Thursday -- with some Back Squat triples sandwiched in-between -- we'll go light and fast(ish) on Friday with overhead elements back in play.

Can our advanced athletes hold on to big sets in this one to try and take large chunks out of the forties? Beginner and intermediate athletes should scale accordingly to keep the sets consistent and the rest periods short in an effort to maintain our intended stimulus -- let's call said stimulus "burn-y"... that seems accurate for today.

Happy Friday, friends!  

WOD For 08-17-18:

2 Power Snatches + 2 Overhead Squats:

10 Minutes to Build to a Top Set (not a max)

-then-

For Time:

20 Lateral Bar Burpees

40 Toes-to-Bar

40 Power Snatches @ 75/55 lbs

40 Overhead Squats 

20 Lateral Bar Burpees