Workout of the Day
#TBT To "Annie" The Legend
Here's a #TBT (Throwback Thursday) to the time when Coach Sarah and Coach Amy took a few of Arena Ready's Mighty Minis to meet and train with the original badass mini, and namesake of the benchmark WOD "Annie" - Annie Sakamoto:
Split Jerks are on the agenda for Thursday and we've got three of the best in the biz at split jerking combining to coach nearly all of the day's classes (and no, I'm not talking about me). So get in the gym and get it dialed-in under the watchful eyes of one of the resident ninjas at this movement!
WOD For 09-06-18:
Split Jerk:
3-3-2-2-1-1-1
Climbing only as your technique allows
-then-
"Annie"
For Time:
50-40-30-20-10
Double Unders
AbMat Sit-ups
(Compare to 08-12-16 and 10-24-14)
Workout courtesy of CrossFit.com
Cycling Power Cleans
Here's a simple and useful video on how to effectively "cycle" the barbell during power cleans to produce what we call "touch-and-go" reps with good, safe, technically sound positions:
Once you begin to get comfortable with cycling the barbell it's much easier to produce the "smooth is fast" or "jogging with the barbell" sensation that we often talk about. You'll be ale to practice this skill in Wednesday's classes -- the only point I would add to the above video is to make sure to stand your reps up to full extension before allowing the bar to leave your shoulders (or "pop off" as the video describes). No one likes shorting reps, even if you look like a smooth criminal while doing so...
WOD For 09-05-18:
With a Partner On a Running Clock...
A) 0:00 - 12:00
2 Power Cleans + 2 Front Squats ("Touch-and-Go"):
12 minutes for both partners to build to a top set using the same barbell
B) 15:00 - 27:00
AMRAP 12 Minutes:
10 Box Jumps@ 24/20 in
8 Power Cleans @ 115/80 lbs
6 Front Squats
One person working at a time. Complete one FULL round then switch.
Yes, the power cleans and front squats should be "touch-and-go" and unbroken.
Track Day Turnout!
We had a great turnout on Monday morning for Coach Kim's Labor Day Track WOD. Over 30 Arena Ready athletes plus a bunch of kiddos (and parents) came out to start their holiday right.
Thank you, Kim, for another awesome hero WOD - can't wait to do it again next year!
After all that squatting, push-upping, lunging, and running on Labor Day we'll get back to the gym with some hinging, upper-body pulling, and rowing. You got your aerobic fill on Monday so Tuesday's WOD should feel fairly anaerobic (sprint hard, rest, repeat).
Let's go team!
WOD For 09-04-18:
5 Rounds, Go Every 5 Minutes:
21/17 Calorie Row
15 KB Swings @ 70/53 lbs
9 Chest-to-Bar Pull-ups
Each round is for time.
Labor Day "Loredo"
Final reminder that the gym is closed on Monday but Coach Kim is leading our Labor Day Track WOD at CCSF Track (AKA George Rush Stadium). The hero workout "Loredo" has become the annual AR tradition for Labor Day thanks to Kim's astute programming last year at this time.
Meeting time is 9:00am sharp on Monday morning and we'll all gather at the base of the parking lot (Google map 324 Havelock Street for directions to where Kim will take our head count before we make our way down to the track).
Kim will have scaling ready for all levels and has also graciously offered to run two heats so that parents can bring their kiddos and "do the switch-off" allowing both parental units to get their fitness on... boom, no excuses yo.
See you there!
WOD For 09-03-18:
6 Rounds For Time:
24 Air Squats
24 Push-ups
24 Walking Lunges
400m Run
(Compare to 09-04-17)
Workout courtesy of CrossFit.com
Saved By The Barbell
A few reminders for the holiday weekend (we are closed on Sunday and Monday, but have plenty of fitness planned for ya on Saturday and Monday):
"Saved By The Barbell" during Saturday Classes
We'll be joining CrossFit affiliates around the country (and world) in doing the CrossFit For Kids Foundation workout "Saved By the Barbell" during our Saturday morning classes. You can still officially register for the event if you like and/or donate to the cause through CrossFit's website here.
This workout is similar to the legendary WOD "Fight Gone Bad" so experienced CrossFitters know the type of lighter weight, higher rep, constant movement intensity that awaits. Be prepared to do the workout and also judge/count/cheer for one of your classmates as well, as this one is much more fun with fellow athletes screaming encouragement at you to push through the burn.
Labor Day Track WOD With Coach Kim
Coach Kim will be running her traditional Labor Day Track WOD on Monday, September 3rd - it's the hero WOD "Laredo" and is one helluva running & bodyweight workout. She will have scaling options ready to rock for all levels so get your butts out to the track to start your Labor Day off right.
The workout will take place at CCSF Track (AKA George Rush Stadium) and meet up time on Monday morning is 9:00am sharp. Google map 324 Havelock Street for directions to the base of the parking lot where Kim will gather the group!
WOD For 09-01-18:
"Saved By The Barbell"
3 Rounds For Max Reps (1 Minute Per Station):
Burpees
Wall Balls @ 20/14 lbs to 10/9 ft
Deadlifts @ 115/75 lbs
Medicine Ball Sit-ups @ 20/14 lbs
Hang Power Cleans @ 115/75 lbs
(Rest 1 Minute Between Rounds)
Workout courtesy of CrossFit.com
Friday Barbell Therapy Is Back!
You're welcome.
And if you cherry-picked Thursday's WOD because you didn't wan't to breathe hard then you better full snatch all these triples to start because, after all, it's your fitness... and you're only cheating yourself.
WOD For 08-31-18:
3-3-3-3
For Quality
-then-
EMOM 14 Minutes:
MINUTES 1-4:
3 Snatches, Moderate (~65-70% of 1RM)
MINUTE 5:
REST & Change Weight
MINUTES 6-9:
2 Snatches, Moderately Heavy (~75-80%)
MINUTE 10:
REST & Change Weight
MINUTES 11-14:
1 Snatch, Heavy (~85-90%)
IF NO MISSES, 5 Minutes off the EMOM Clock for up to 3 Attempts:
1-1-1 (one miss and you're done!)
Use the same weight across for all four triples, then all four doubles, and then all four singles, changing the weight only during the rest minutes.
The goal is make all 12 sets with no misses, so remember that "heavy" does not mean "max."
Percentages shown are of a 1-rep max, and are simply rough guidelines. Both power and/or full snatches are allowed (athlete's choice today). Touch-and-go for the triples and doubles is not required.
(Compare to 08-18-17, 07-08-16 and 01-22-16)
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:
-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)