The Real 6am MVP

This is what next-level mindfulness looks like.

Any guesses as to who it is???

The astute among you have sensed a reduction in overall volume this week and you would be correct. The trend continues on Thursday but (as to be expected) we still provide opportunities for heavier loads overhead and skilled intensity should your current state allow for either or both.

And yes, I just referred to a week that includes yesterday’s wall balls as a “reduction in overall volume.”

WOD For 12-06-18:

Push Press:

3-3-3-3-3

Climbing. Add to last week 11-26-18 if possible.

-then-

6 Rounds For Time:

16 Single Dumbbell Push Presses @ 50/35 lbs (switch sides after 8 reps)

8 Box Jumps @ 30/24 ln

4 Bar Muscle-ups

Mid-Week Squats Are Just The Ticket

I know you may still have pistols in your legs from Monday, but Tuesday’s all-power-all-the-time program should have provided some relief and shake-out for your poor stems. So no time like the present to squat triples from the back rack and then follow it up with a challenging AMRAP that will require smart sets and mental toughness on the wall balls to get you back around to said wall balls in round 2.

Happy Hump Day, fitness friends!

WOD For 12-05-18:

Back Squat:

3-3-3-3-3

Climbing. Add to last week 11-27-18 if possible.

-then-

AMRAP 10 Minutes:

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

100 Double Unders

50 AbMat Sit-ups

50 Double Unders

Tuesday Partner ABC

I love a good partner piece (or three!) early in the week. It’s like a weekend fitness treat on a regular ol’ workday.

That little 7 and 7 is going to sting, friends. Enjoy.

WOD For 12-04-18:

With a Partner On a Running Clock…

A) 0:00 - 10:00

Hang Power Snatch Triple:

10 Minutes For Both Partners to Establish a Top Set of 3 Reps

*Partners use the same barbell and load/un-load weights between sets accordingly

B) From 13:00 - 24:00

In 11 Minutes:

BUY-IN: 70 Calorie Row (FM Pairs = 63 Cal / FF Pairs = 55 Cal)

… then, in the remaining time AMRAP of the couplet…

7 Hang Power Snatches @ 95/65 lbs

7 Lateral Bar Burpees

*This is “you go, I go” format (i.e complete one full round of 7&7 then switch)

*Score = total rounds + reps of the couplet

C) From 27:00 - 30:00

AMReps in 3 Minutes:

Max Calorie Row

*Partners share the same rower (again) and switch whenever you like

*Quick transitions will be key!

Chalk & Raider Nation

The power cleans & C2B pull-ups on Monday, combined with the currently squeaky clean floor (thank you, Coach Kate), have reminded me to remind our athletes that overdoing the chalk is: a) an easy way to cause a mess and get on my sh*t list, 2) usually counterproductive as too much chalk can actually compromise your grip at some point, and D) a good way to make you look like THAT GUY (or GAL).

You know, this one:

Yes, our old school members have seen that one before... and yes, that's our old buddy, and everyone's favorite Arena Ready hype man, Julian.  He's been away from the gym the last couple of years because he's working for the Raiders these days, and his demanding schedule and poor choice of where he chooses to live makes it hard for him to come in as often as he's accustomed.  

Don't worry though, I told him that after the Raiders win the Super Bowl he can turn off the X-Box and go back to sleep ('cause that'll never happen in real life), and then make it into the gym bright and early the next day.

Keep the chalk in the bucket please.  And keep the Raiders in Oakland... it's not the same to make fun of them when they're from LA (or Vegas for that matter).

WOD For 12-03-18:

Power Clean:

3-3-3-3-3

Climbing. If possible, add to your top set from 11-20-18.

-then-

For Time:

21-15-9

Power Cleans @ 155/110 lbs

Pistols (alternate)

Chest-to-Bar Pull-ups

REMINDER: AR Annual Holiday Party - December 15th

Four weeks ago Dani invited all of you to our annual Arena Ready Holiday Party via the private Facebook Group event she created and we wanted to remind everyone that the party will take place on Saturday, December 15th. The festivities will start around 5pm that evening.

As with prior years, and in response to the overwhelming requests to keep the tradition alive, we will be hosting the party at Arena Ready and will welcome folks to bring anything they’d like to share (encouraged but not required of course). If you’ve been to a few of these shindigs in prior years you know how passionate everyone gets about some of the annual favorites which have now become the topic of AR folklore and literal “save me some by hiding it somewhere in the gym because I can’t get there until 7pm” requests.

We’ll be providing some snacks and food of our own to add to the perennial spread of legendary mainstays. Rumor has it that a few new games may even make their way into mix. More details & reminders to come but please do save the date if you haven’t already and RSVP to the event Dani created here on the private Facebook Arena Ready Group (request to be added if you’re a member of the gym and are not in the group!!!).

WOD For 12-01-18:

With a Partner…

7 Cycles of 2:00 Work / 1 :00 Rest For MAX REPS of Wall Balls:

14 Hand-Release Push-ups TOGETHER

14 Deadlifts @ 225/155 lbs SPLIT

MAX REPS Wall Balls @ 20/14 lbs to 10/9 ft SPLIT

*Score = total number of Wall Balls completed

*HR Push-ups are completed together simultaneously (i.e. both partners do 14 reps at the same time and deadlifts cannot start until BOTH partners have completed push-ups)

*Deadlifts and Wall Balls are split with only one partner working at a time (reps do not have to be split evenly)

Congrats Coach Kate!

Congrats to Coach Kate on the passing of her recent CrossFit Level-2 trainer course and exam! Kate becomes the sixth CrossFit Level-2 trainer on our awesome coaching staff, and we are excited to witness her continued growth and education as a leader in this community of athletes.

With over two dozen CrossFit Level-1 trainers in our general Arena Ready community, half a dozen Level-2 trainers, and two Level-3 trainers, we feel proud to have some of the most educated, engaged, and experienced coaches and members around!

WOD For 11-30-18:

DB or KB Turkish Get-up:

1-1-1-1-1

For Quality

1 Left then 1 Right = 1 Set

-then-

AMRAP 10 Minutes:

45 Double Unders

15 Single DB Hang Clean-to-Overhead @ 50/35 lbs (switch sides whenever)

5 Strict Pull-ups (any grip is allowed)

-then-

Tabata:

Med Ball Russian Twists @ pick load

1 Left then 1 Right = 1 Rep

Score = Lowest Round

Thursday Snatch Complex + Work/Rest Intervals

After Wednesday’s 20-minute aerobic slog here’s a snatch complex session followed by a work/rest piece with some skill elements blended with interval work capacity.

Enjoy!

WOD For 11-29-18:

1 Power Snatch + 1 Squat Snatch + 2 Overhead Squats:

12 Minutes to Build to a Top Set

-then-

4 Rounds for Total Reps of Each Movement:

30 Seconds of Toes-to-Bar

30 Seconds of Rest

30 Seconds of Overhead Squats @ 115/80 lbs

30 Seconds of Rest

30 Seconds of Kettlebell Sumo Deadlift High Pulls @ 70/53 lbs

30 Seconds of Rest

Record scores for total reps of each of the three movements.

Hump Day Hang Power Cleans

Never mind those two other pesky movements. Focus on the fun part!

WOD For 11-29-18:

AMRAP 20 Minutes:

20/16 Calorie Row

10 Burpee Box Jumps @ 24/20 in

10 Hang Power Cleans @ 185/135 lbs

Baseline / Back Squat / Baseline

Monday Lunge Legs be damned…

WOD For 11-27-18:

ON A RUNNING CLOCK...

A) At 0:00

"Partner Baseline"

For QUALITY, Split Evenly With a Partner:

1000m Row

80 Air Squats

60 AbMat Sit-ups

40 Push-ups

20 Pull-ups

B) From 15:00 - 35:00

Back Squat:

3-3-3-3-3

If possible, add to you top set from last week 11-19-18

C) At 40:00

"Solo Baseline"

For TIME:

500m Row

40 Air Squats

30 AbMat Sit-ups

20 Push-ups

10 Pull-ups

(Compare to 04-25-17, 07-14-15, 01-08-15, 08-04-14, and 02-21-14)

Cyber Monday Mini-Chipper

Perhaps not so “mini” after you feel how heavy your legs get right around lunge #30 or so…

WOD For 11-26-18:

Push Press:

3-3-3-3-3

Climbing

-then-

For Time:

100 Double Unders

100 Russian KB Swings @ 70/53 lbs

100 Walking Lunges

(Compare to 04-24-17, 01-19-16)

Partner DBBB

We hope you all had a wonderful Thanksgiving!

Here’s a old crowd favorite to continue your holiday weekend…

WOD For 11-24-18:

“Partner Death By Barbell”

10 Total Rounds For Time (5 Each Partner):

15 Deadlifts @ 135/95 lbs

12 Hang Power Cleans

9 Front Squats

6 Push Jerks

One athlete working at a time. 

Partner A completes one full round, then Partner B completes one full round, etc. 

Each athlete completes 5 rounds for a team total of 10 rounds.

(Compare to 04-22-17, 06-27-16, 10-05-13)

Thankful For All of You

Turkey Day WOD

If you've already signed-up for a Thursday class, and realize at some point that you can't make it, please cancel ASAP so someone else can take your spot.  We kindly ask that you don't double-book, and try your best not to late cancel or no-show (yes, we can see who does all of these things) - if you're on the waitlist then we consider you in!  

Help us make it possible for everyone to get their workout in, and for everyone to have a great experience.  Thank you in advance for your cooperation.   

With that out of the way, what are we thankful for?  Hopefully that's obvious.....

Thankful For You

In our world it seems much is taken for granted, many people don't have enough, families are frequently torn apart, and fitness and health become afterthoughts.

We are so thankful that this is our job, that you are our friends, and that CrossFit has become a part of our lives.

We hope that this workout makes you hungry enough to thoroughly enjoy Thanksgiving dinner. We hope that the people you work out with make you happy.  And most of all we hope that there are things you can be thankful for today.  

REMINDER about our Holiday Week schedule for the remainder of this week:

Friday, November 23rd:

Open Gym at 9:00am and 10:00am

Saturday, November 24th:

Normal Saturday class schedule.

Sunday, November 25th:

Normal Sunday Open Gym schedule.

WOD For 11-22-18:

With a Partner, 5 Cycles of 4:00 Work / 1:00 Rest For Max Rounds:

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

7 Ground-to-Overhead @ 95/65 lbs

5 Lateral Bar Burpees

This is “you go, I go” format — complete one FULL round then switch.

At the start of each cycle pick-up exactly where you left off.