Air Quality Safety Measures

UPDATE: With an Air Quality Index of 263 at the time of this writing we are sad to say that we’ve cancelled this evening’s (Friday) 4pm, 5pm, and 6pm classes.

UPDATE: Friday’s 12pm class is cancelled as well. Check back for updates on Friday’s 4pm, 5pm, and 6pm evening classes. Stay safe, friends!

Sadly, as many of you are aware, the air quality has worsened and as a result we are quite concerned for everyone’s health and safety. While our gym does have full HVAC we dont’ feel confident enough to say that the HVAC filtration is enough to bring the current conditions down to safe levels for intense exercise (or really any exercise).

As we messaged about and posted in our Facebook Group, Thursday’s afternoon & evening classes (4pm, 5pm, 6pm, 7pm) have been cancelled, as well as Friday morning’s classes (6am and 7am).

Friday’s 12pm class and afternoon & evening classes (4pm, 5pm, 6pm) are TBD based on conditions hopefully improving. We’ll update this blog post and the Facebook Group on Friday morning (likely mid-to-late morning) as soon as it’s clear what to do either way.

If you have any questions or concerns please don’t hesitate to reach out to us. Stay safe out there, friends, and thanks for your attention.

Arena Ready at The 2018 Rite of Passage Meet

Arena Ready has a long history of competitors in Olympic-style weightlifting, and that tradition will continue with three of our athletes competing in their first-ever USA Weightlifting sanctioned event — the 2018 Rite of Passage Meet!

Jeannie, Cassie, and Liz will take the competition platform this weekend with AR coaches and supporters cheering them on. Our friends at Speed Power Strength (SPS) host this competition every year at their amazing facility, and they do a fantastic job organizing and running one of the most fun weightlifting meets around.

So make the short trip over to Oakland to watch some big lifts and cheer for our three athletes. Meet location and session start times are listed below… GOOD LUCK Jeannie, Cassie, and Liz!!!

Meet Location:

Speed Power Strength

2140 Livingston Street

Oakland, CA 94606

Session Start Times:

Jeannie - Saturday (Nov 17) @ 9:00am

Cassie - Saturday (Nov 17) @ 1:30pm

Liz - Sunday (Nov 18) @ 3:30pm

WOD For 11-15-18:

Every 90 Seconds For 12 Rounds (18 Minutes):

Rounds 1-4:

3 Power Snatches + 1 Squat Snatch

Rounds 5-8:

2 Power Snatches + 1 Squat Snatch

Rounds 9-12:

1 Power Snatch + 1 Squat Snatch

Climbing as your technique allows.

-then-

For Time:

21-15-9

Power Snatches @ 115/80 lbs

Chest-to-Bar Pull-ups

The Ghost

If you asked yourself “what would be the exact opposite of Tuesday’s WOD?” perhaps you’d arrive at this gem for some Wednesday fun…

WOD For 11-14-18:

“The Ghost”

6 Rounds of 1 Minute Per Station For Max Reps:

Row For Calories

Burpees

Double Unders

(Rest 1 Minute Between Rounds)

Aim for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed.

(Workout courtesy of CrossFit.com)

I Got a Fever and The Rx is More Barbell

Members: Dude, really? Two programmed days in a row with no barbell? Is this still Arena Ready or what?!

Me: I see you, fam.

WOD For 11-13-18:

With a Partner, AMRAP 20 Minutes:

1 Deadlift @ 225/155 lbs

1 Power Clean

1 Front Squat

1 Jerk

This is a “You go, then I go” format. Complete one FULL round then switch.

Any style of jerk is allowed (push, power, split).

If you’re doing this workout unbroken either:

A) You should be training for The CF Games and we should talk

… OR (more likely for the rest of us)…

B) You’ve scaled it too light

(Workout inspired by HyperFit)

Thank You To Our Veterans

Thank you to those serving, and to those who have served.  And a special thanks to our veterans here at Arena Ready -- we appreciate the sacrifices you've made, and we're grateful to know you and to have the opportunity to coach you each and every day. 

WOD For 11-12-18:

On a Running Clock…

A) At 0:00

For Time:

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

40 Box Jumps @ 24/20 in

40 KB Swings @ 70/53 lbs

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

B) At 15:00

For Time:

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

30 Box Jumps @ 24/20 in

30 KB Swings @ 70/53 lbs

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

Sweaty Saturday Partner Plate Partaaaay

Sadly not the kind of plates you might want to see at a party with your friends. Nevertheless it should be a fun time anyway.

Get your weekend started right and get in here!

WOD For 11-10-18:

With a Partner Against a 24-Minute Clock For MAX CALORIES:

80/70/60 Calorie Row (MM/FM/FF Pairs)

40 Toes-to-Bar

40 Plate Burpees w/Ground-to-Overhead @ 45/35 lbs

60/53/45 Calorie Row

30 Toes-to-Bar

30 Plate Burpees w/Ground-to-Overhead

40/35/30 Calorie Row

20 Toes-to-Bar

20 Plate Burpee w/Ground-to-Overhead @ 45/35 lbs

MAX CALORIE Row

*Only one partner working at a time, switch whenever you like (tagging not required)

*Score = total calories rowed after the completion of the descending-rep movement sequence (or where you were in the sequence at the 24-minute cap)

*Plate Burpee w/Ground-to-Overhead movement standard is:

1. Chest touches the plate on the floor

2. Plate is lifted overhead with arms locked out and hips & knees extended

3. Plate is lowered back below the knees to complete the rep (dropping from above the knees is a NO REP)

Elizabeth

The classic benchmark workout “Elizabeth” can be performed in a couple different ways depending on your gym’s or coach’s preference. At Arena Ready “Elizabeth” has and always will be done with FULL (AKA “SQUAT”) cleans — even though the WOD is traditionally written as “cleans” (i.e. you can clean it anyhow… power, split, muscle, squat).

We’ve done so many variations of ‘Elizabeth” over the years, including powers, running, rowing, burpees, and many other movements added to the mix. But on Friday we’ll re-test the most classic and true variation of the WOD there is… a simple 21-15-9 couplet with full cleans (and ring dips too… woohoo).

Happy Friday, friends!

WOD For 11-09-18:

Every 90 Seconds For 8 Rounds:

1 Power Clean + 1 Front Squat + 1 Squat Clean

Climbing as your technique allows

-then-

“Elizabeth”

For Time:

21-15-9

Squat Cleans @ 135/95 lbs

Ring Dips

(Compare to 11-28-16, 07-02-15, 04-24-14)

I Can't Feel My Legs When I'm With You

But I love it. But I love it.

Inspired by this year’s 2018 Wodapalooza Team Qualifier Workout 9 and adapted for a better class structure and to maintain sustainable use of your legs in the days following (because you know, you’re an adult with a job and things to do… and not being able to walk properly because of “this killer workout brah” is sort of counterproductive) we give you this little gem.

Don’t underestimate these DB Box Step-Overs (you’ve been warned LOL).

Enjoy!

WOD For 11-08-18:

FOUR Cycles of 3:00 Work / 3:00 Rest For Max Calories:

60 Double Unders

16 Dumbbell Box Step-Overs @ 35/20 lbs (per hand) & 24/20 in

Max Calorie Row

Score = total calories rowed across all 4 cycles.

Mid-Week Partner Party

Because snatch complexes and AMRAPs are always better with friends.

WOD For 11-07-18:

With a Partner On a Running Clock…

A) 0:00 - 10:00

Using the Same Barbell, Both Partners Establish a Top Set of:

2 Power Snatches + 1 Squat Snatch

Touch-and-go is not required.

B) 13:00 - 28:00

AMRAP 15 Minutes:

7 Chest-to-Bar Pull-ups

7 Power Snatches @ 115/80 lbs

7 Lateral Bar Burpees

“You go then I go” format — complete one FULL round then switch.

The Tuesday Flip-Flop

Last Tuesday we flip-flopped the conventional “strength then met-con” sequence by placing our Back Squat 4s after a triplet of hinging, jumping, and upper body pushing. This Tuesday we put a spin on that spin by keeping the flip-flopped sequence, using a triplet format once again (but this time with light squatting at volume), and then Front Squatting 3s to follow.

It will be interesting for those of you who did last Tuesday’s programming to see how the tweaks in movement pattern combination and the front loading of the squats will affect your overall speed, intensity, and (relative) strength levels.

Enjoy!

WOD For 11-06-18:

3 Rounds For Time:

22 Medicine Ball Sit-ups @ 20/14 lbs

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

22 Box Jumps @ 24/20 in

-then-

Front Squat (from the rack):

12 Minutes to Build to a Heavy Triple

If You Could Turn Back Time

In case you were living under a rock on Sunday, Cher is here to remind you not to arrive at the gym at 5:00am on Monday morning thinking it’s strange that no one has showed up for the 6:00am class yet.

Yes, it’s happened before…

WOD For 11-05-18:

4 Rounds For Max Reps (0:45 Sec Work Per Movement / 0:15 Sec Rest Between Movements):

Handstand Push-ups

Single Dumbbell Walking Lunges* @ 50/35 lbs

KB Swings @ 70/53 lbs

Row, Ski, or Assault Bike For Calories

(Rest 1:15 Between Rounds)

*Support the dumbbell in any fashion with at least one hand wrapped on the handle (e.g. at your side, racked on the shoulder, overhead) EXCEPT for resting on top of your head.

Partner Sweaty Saturday: Descending Posterior Pulling

On Friday we saw ascending reps on our barbell complex, and on Saturday it’s descending reps on the deads.

Grab a buddy, hit the row fast (not “all out” unless you’re a pulling machine… but even then, c’mon now), get through the deadlifts mindfully and with good solid technique, then go like hell on the burpee box jumps.

Lather, rinse, repeat.

(Then maybe take a nap in the afternoon)

WOD For 11-03-18:

With a Partner…

FIVE Cycles of 4:00 Work / 2:00 Rest For MAX REPS (28 Total Minutes):

600m Row (FM Pairs = 550m, FF Pairs = 500m)

21-20-19-18-17 Deadlifts @ 225/155 lbs

MAX REPS Burpee Box Jumps @ 24/20 in

*Deadlift reps start at 21 and then decrease by 1 each cycle

*Only one partner working at a time, switch whenever you like (tagging not required)

*Score = total Burpee Box Jumps across all 5 cycles (facing the box is not required)