Sweaty Saturday: A Little Bit of Err-thang

Push, pull, hinge, squat, lunge, jump, unilateral work.

You want it, we got it.

Get in here and get after it, Team!

WOD For 01-12-19:

With a Partner, AMRAP 25 Minutes:

10 Rounds of “CINDY”

20 Single Dumbbell “Forward Lungesters” @ 50/35 lbs (alternate sides each rep)

30 Deadlifts @ 225/155 lbs

40 Box Jumps @ 24/20 in

*Only one partner working at a time, switch whenever you like 

*ONE round of "CINDY" is:

-5 Pull-ups

-10 Push-ups

-15 Air Squats

*ONE rep of "Single DB Fwd Lungester" is:

-Hang Clean

-Lunge RIGHT then LEFT (step forward)

-Thruster

Friday EMOM Barbell Therapy

Who remembers the fun 20-Minute EMOM of 5 Burpees + 1 Clean from three months ago? If you recall it was sort of an interesting, fun, harder than expected stimulus for most of us… well, here’s a Snatch variation using our friend the Wall Ball as the EMOM “buy-in” each time.

Happy Friday and enjoy!

WOD For 01-11-19:

EMOM 20 Minutes:

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

1 Snatch

*Start at approximately 70% of your current era 1RM and climb incrementally to HAP (“heavy as possible”) with good technique.

*Both power snatches and full (AKA “squat”) snatches are allowed.

January On-Boarding Starts This Saturday!

Reminder that our free January 2019 "On-Boarding Series" for newcomers starts this Saturday (January 12th) with the Introduction to CrossFit class at 12:00pm.  The second class of the required two-part series, Beginner's CrossFit, will be held the following Saturday (January 19th).  There are only a handful of membership spaces that will be available before February 1st when we close the membership again for 3 months, so if anyone you know has been wanting to join as a newcomer make sure to spread the word!

For more details on how & why we on-board newcomers in small groups at carefully chosen intervals throughout the year click here to read a previous 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.  

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

WOD For 01-10-19:

Hang Power Clean:
5-4-3-2-1

-then-

FIVE Cycles of 1:30 Work / 1:30 Rest For MAX REPS:

10 Handstand Push-ups

50 Double Unders

MAX REPS Hang Power Cleans @ 135/95 lbs

*Score is the total number of hang power clean reps completed across all 5 cycles.

From The Archive: The Athlete In The Arena

In light of our recent post on Instagram it occurred to me that some of you may not know where the name “Arena Ready” came from, or what inspired it. To that end, here is a blog post we wrote nearly six-and-a-half years ago in August of 2012… word for word, in its original & unchanged format.

The words still give me goosebumps.

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat."

--Excerpt from "Citizens in a Republic," Theodore Roosevelt, 1910

We've always loved this quote -  we feel it speaks to anyone who has fought hard to achieve something, whether or not they won.  It's a beautiful description of how a life of purpose feels.  This quote took on new meaning when Sarah saw it on the wall of her grandpa's office shortly after he passed away.  He was her hero, and he was never proud of anything other than her best. He inspired her to achieve things she might not have otherwise considered.  We believe that is what a hero is fundamentally, someone who can set an example of what's possible.

Arena Ready exists to investigate and understand the limits and capabilities of people individually and collectively to improve their own lives and the lives of those around them. Success is not an overnight phenomenon, it's a result of showing up every day to do the best you can on that day.  It's the combined efforts of a community to improve the way its members approach their lives.  Most importantly, it's individually defined - to succeed, you must know what you consider success.

We believe there is too little authenticity in the world today - by focusing on appearances, people too seldom focus on substance, and these artificial fronts weaken everyone - only through honest evaluation and effort can anyone ever know where they stand, and where they can go.  Everyone sees the world through their own interpretation - we see a world of limitless possibilities.  We see potential in everyone, and if possible, we want to help people achieve that potential.  We've been blessed to experience world class coaching throughout our careers spanning multiple sports, and we hope to pass on the lessons we've learned.

The Arena is intense.  It's your life, and this is a battle.  We believe it's a battle worth fighting, and we stand in your corner.

Coach Lavinia sporting one of the original “AR Quote” t-shirts many years ago

WOD For 01-09-19:

With a Partner, AMRAP 22 Minutes:

1000m Row

44 Med Ball Sit-ups @ 20/14 lbs

33 Burpees Over the Rower

22 Chest-to-Bar Pull-ups

*Only one person working at a time, switch whenever you like.

*Can you and a teammate start fast, hold on, and make 3+ rounds?

The "Athlete's Choice" Alternating EMOM

If you’ve been at Arena Ready for a while you’re familiar with the WOD format of Tuesday’s workout. Occasionally we do these medium-longer EMOMs with the intention of a higher intensity output (think of the ones where you thought to yourself “OMG Rob I HATE YOU RIGHT NOW”) — generally those days have a very specific set number of reps and loading, and sometimes we make it even spicier by seeing if you can “hold a number throughout the entire WOD” (like a type of expanded Tabata torture method HAHA).

In other instances we allow for a range of experiences in our athletes by giving the choice of loading, and in many ways intensity, to the person doing the workout. Another way of thinking of this is “Choose Your Own Adventure” — lighter loading and a more intentional focus on movement quality for those who seek movement in the vein of a recovery day or lighter intensity stimulus, and heavier loading for those who feel primed to take on more intensity and/or work. The WOD can feel very different to different people, and that’s exactly our intention on these days.

So, check-in with yourself and take a quick inventory of how your body is feeling this week — have you trained consistently over the holidays, how has your sleep/nutrition/recovery been, what’s the climate like at work and/or home, did you travel recently, etc — and make a smart decision on how to approach this WOD in your first “full week back” (for some) so that you get the most benefit. Remember that the goal is to be able to come back tomorrow and/or for the balance of this week and continue to train productively and intelligently. Opportunities abound for intensity, speed, and other outputs in the days to follow — so when given a clear choice of how to guide your ship make sure to point it in the direction that best suits your current training/recovery/life situation.

On the other hand, if you look at this workout and think “that’s it?” or think that the Monday program was “too easy” then I have a message for you — you don’t need harder workouts, you need to go harder. Trust me, I see all the scores (from in the gym, from remote athletes, from coaches and competitors testing the WODs for me) and NONE of the people posting the fastest times and highest scores report that the workouts are “easy.”

Know thyself, train smart, train hard, be an athlete.

WOD FOR 01-08-19:

Alternating EMOM For 7 Rounds (21 Minutes):

Minute 1) 5 Back Squats @ pick load

Minute 2) 5 Explosive Box Jumps @ 30/24 in THEN 10 Russian KB Swings @ pick load

Minute 3) 0:45 Second Plank Hold

Monday 3-2-1 and 21-15-9

How bout dat Sweaty Saturday Partner Slog, eh?

Well here’s what could be considered (in many ways) as the opposite of that slog. We’ll start the week with a 3/2/1 barbell complex and then tackle a 21-15-9 sprint couplet that will make even the fastest of us wish the barbell were heavier so we had an excuse to slow down. This flavor of light loading and short time domain reminds me a little of the feeling of running an “all out” 800 meters on the track. Good times.

Enjoy!

WOD For 01-07-18:

3 Power Cleans + 2 Push Presses + 1 Push Jerk:

15 Minutes to Build to a Top Set

*Touch-and-go is not required for the power cleans but is encouraged for as long as possible with good technique.

-then-

For Time:

21-15-9

Power Cleans @ 95/65 lbs

Push Presses @ 95/65 lbs

*No rack, use the same barbell (yes, someone will inevitably ask).

*Push jerks are not allowed (AKA no re-bending of the legs with the barbell overhead). Here’s a hint… if it feels easy (even if you’re a competitor) you’re probably push jerking.

*Can you hold on to the bar longer than you want to (with good technique of course) and push the pace?

(Workout courtesy of CrossFit Linchpin)

2019 HEALTHY HABITS CHALLENGE: A Reminder

Since it’s the first weekend of the new year some of us are just now returning from travel and getting ready to attack the first full week of 2019. Just in case you missed it here’s Sarah’s post from earlier this week regarding the 2019 Healthy Habits Challenge — it’s not too late to start so I encourage you to participate just as I’ll be doing… I’m going to kick your ass at sticker collection, just sayin’.

Around the country at least, if not around the world, the end of the year always seems to bring an opportunity to reflect, while the start of a new year often feels like an opportunity for new beginnings. Here at AR we’re really no different. I (Sarah) love the insights that come from introspection, and with the number of times I’ve started a new year as an adult beginning to add up, I’ve realized that some years create more opportunity for growth than others.

As such, we’ll be repeating our Healthy Habits challenge in 2019. Thanks to Dani, the awesome posters are back, so we’ll be able to size up the competition head-to-head for each challenge (described below). The stickers are ready for sticking (and for the occasional unsticking for those who end up doing the “walk of shame” - prematurely giving yourself a sticker for the same day, then sheepishly removing that same sticker the next day after dinner got the best of you).

As always, your “score” will be your self-reported sticker on the scorecards on the gym walls. When you enter a challenge, you determine your criteria (i.e. what you would consider success at the end of the month: whether you're completely avoiding caffeine/booze/sugar, or whether you'll allow x servings per week, or whether you'll get a sticker any time you slept more than x hours). It's not for us to draw that line.  Pick something that you think would be a healthier (and realistic/sustainable) level for you, and give yourself a sticker every time you reach that goal.

We’ve learned in past years that it’s a very sad poster that has no stickers by the end of the month, so please be thoughtful about which challenge(s) you join, if any. We’re hoping this will be a jumping off point for a healthier you - a version of yourself that actually does the things you believe you should be doing. If you have no interest in drinking less caffeine, don’t kid yourself. But if you really would benefit from eating less sugar, this is an opportunity to harness the power of our community, and of little shiny stickers, to make a change that will benefit you this month, and maybe even for years to come.

We’re considering introducing prizes this year. The criteria and awards are TBD, but if you’re motivated by things like free t-shirts or perfect bars, this could be your year!

For those new to AR, the categories are listed below. For those who’ve been here in prior years, please read them with fresh eyes. Think about whether there are any categories in which you’d benefit from “leveling up”. To enter, grab a Sharpie, write your name (neatly) on the correct poster(s) and get ready for a month not that different from an elegant couplet. Looks pretty simple on the board, but the aggregate effect can actually change your life.

More Sleep: this category is intended especially for those of you who find it difficult to get more than six hours of sleep per night, and potentially for those who sleep less than eight hours.  Time and again, research shows the detrimental effects of insufficient zzzz's in terms of its effect on stress levels, metabolism, and general performance.

Less/No Booze: this category is intended especially for those of you who are interested in competing in the Open and/or those of you who have body composition goals.  Alcohol (especially in excess) is detrimental to sport performance, recovery and body composition, so really has no place in an athlete's routine.

Less/No Sugar: Increasingly, the addictive and harmful nature of added sugar is hitting headlines.  We're not talking about naturally occurring sugar in fruit and other foods, here we mean sweeteners (including calorie-free sweeteners). For those of you seeking to improve body composition, and to get control of your cravings, cutting sugar out entirely for the month of January will be a challenge, but worth it.

Less Caffeine: For some responders, caffeine at any dose is detrimental to health, and if you're in that category you're probably not inclined to consume much caffeine anyway.  For the rest of us, caffeine in reasonable doses as an enhancement to an already healthy lifestyle is probably not an issue, but if we start to exceed roughly two (reasonably sized) cups per day, or start drinking it late in the evening, it can begin to have detrimental effects. If you've gotten in the habit of replacing sleep or water with coffee, this may be the challenge for you.

More Water: While the recommendation to drink 8 cups per day may not be as scientifically backed as I once thought, the guidance to drink enough to keep your pee relatively clear is pretty widely acknowledged.  Being chronically dehydrated is a known performance inhibitor - even being mildly dehydrated can have a material effect on performance.  That said, there is no advantage to excessive water consumption, and drinking too much water can also be harmful.  With this in mind, if your pee tends towards strong yellow, perhaps getting to mellow yellow would be a good objective.

Nutrition Overhaul: If you've been wanting to try a Paleo, Whole 30, macro counting, or other nutrition challenge, this could be the month to do it alongside other Arena Ready friends.  I am very opposed to crash diets, intended to dramatically alter body composition through unsustainable means.  As an alternative, I'm very strongly in favor of learning how your body responds to various foods as fuel and sources of micronutrients (or toxins), and trying to gradually change your habits (and body composition) through pursuit of healthier habits.

If you’re interested in my 12 Week "How to Paleo your Macros" program for AR members, or if you're interested in this challenge, but don't already have another idea in mind, please feel free to contact me, and I'll get you set up!

WOD For 01-05-19:

With a Partner For Time:

100 Calorie Row (FM Pairs = 90 Cal / FF Pairs = 80 Cal)

50 Power Snatches @ 135/95 lbs

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

50 Power Snatches @ 135/95 lbs

100 Calorie Row (FM Pairs = 90 Cal / FF Pairs = 80 Cal)

One person working at a time, switch whenever you like.

Fridays Are For Quality (And Deft Dose of Intensity)

That Thursday piece was a slog and your legs may be feeling it a bit, so we end the work week with some “For Quality” recovery, stability, pre-hab work and then a shorter AMRAP of (more) unilateral movement combined with skill work for good measure.

Happy Friday, fiends!

WOD For 01-04-19:

For Quality (Not For Time):

400m Run

2 Minutes of Alternating Dumbbell or Kettlebell Turkish Get-ups @ pick load

1 Minute of Med Ball Russian Twists @ pick load

2 Minutes of Alternating Dumbbell or Kettlebell Turkish Get-ups @ pick load

1 Minute of Med Ball Russian Twists @ pick load

400m Run

-then-

AMRAP 8 Minutes:

40 Double Unders

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

8 Ring Dips

Push-Push-Push-Push-Pull-Pull-Pull

The somewhat mean Wednesday WOD as a follow-up to Monday’s “The Chief” is what we call “movement interference” — AKA intentional redundancy with a bit of a twist. Remember that in CrossFit the idea of “constant variance” should not be confused with “random”… but that said it’s also important not to make every back-to-back programmed set of days or weeks be exactly complimentary to the point of predictability.

But I couldn’t do it to you three days in a row LOL so here’s the pulling yin to our pushing yang (as many of you might have expected in some form or another).

It is 7 cycles so keep that mind when approaching your pacing (or lack thereof). If you need to back-off the loading a bit to feel like you’re holding your positions well then be the smarty-pants you are and please do so. But the burpees and row are your chance to go HAM should you so choose.

WOD For 01-03-19:

7 Cycles of 2:00 Work / 2:00 Rest For MAX CALORIES Rowed:

7 Deadlifts @ 255/175 lbs

8 Chest-to-Bar Pull-ups

9 Lateral Bar Burpees

MAX CALORIE Row

Your score is the total number of calories rowed.

2019 Healthy Habits Challenge

Around the country at least, if not around the world, the end of the year always seems to bring an opportunity to reflect, while the start of a new year often feels like an opportunity for new beginnings. Here at AR we’re really no different. I (Sarah) love the insights that come from introspection, and with the number of times I’ve started a new year as an adult beginning to add up, I’ve realized that some years create more opportunity for growth than others.

As such, we’ll be repeating our Healthy Habits challenge in 2019. Thanks to Dani, the awesome posters are back, so we’ll be able to size up the competition head-to-head for each challenge (described below). The stickers are ready for sticking (and for the occasional unsticking for those who end up doing the “walk of shame” - prematurely giving yourself a sticker for the same day, then sheepishly removing that same sticker the next day after dinner got the best of you).

As always, your “score” will be your self-reported sticker on the scorecards on the gym walls. When you enter a challenge, you determine your criteria (i.e. what you would consider success at the end of the month: whether you're completely avoiding caffeine/booze/sugar, or whether you'll allow x servings per week, or whether you'll get a sticker any time you slept more than x hours). It's not for us to draw that line.  Pick something that you think would be a healthier (and realistic/sustainable) level for you, and give yourself a sticker every time you reach that goal.

We’ve learned in past years that it’s a very sad poster that has no stickers by the end of the month, so please be thoughtful about which challenge(s) you join, if any. We’re hoping this will be a jumping off point for a healthier you - a version of yourself that actually does the things you believe you should be doing. If you have no interest in drinking less caffeine, don’t kid yourself. But if you really would benefit from eating less sugar, this is an opportunity to harness the power of our community, and of little shiny stickers, to make a change that will benefit you this month, and maybe even for years to come.

We’re considering introducing prizes this year. The criteria and awards are TBD, but if you’re motivated by things like free t-shirts or perfect bars, this could be your year!

For those new to AR, the categories are listed below. For those who’ve been here in prior years, please read them with fresh eyes. Think about whether there are any categories in which you’d benefit from “leveling up”. To enter, grab a Sharpie, write your name (neatly) on the correct poster(s) and get ready for a month not that different from an elegant couplet. Looks pretty simple on the board, but the aggregate effect can actually change your life.

More Sleep: this category is intended especially for those of you who find it difficult to get more than six hours of sleep per night, and potentially for those who sleep less than eight hours.  Time and again, research shows the detrimental effects of insufficient zzzz's in terms of its effect on stress levels, metabolism, and general performance.

Less/No Booze: this category is intended especially for those of you who are interested in competing in the Open and/or those of you who have body composition goals.  Alcohol (especially in excess) is detrimental to sport performance, recovery and body composition, so really has no place in an athlete's routine.

Less/No Sugar: Increasingly, the addictive and harmful nature of added sugar is hitting headlines.  We're not talking about naturally occurring sugar in fruit and other foods, here we mean sweeteners (including calorie-free sweeteners). For those of you seeking to improve body composition, and to get control of your cravings, cutting sugar out entirely for the month of January will be a challenge, but worth it.

Less Caffeine: For some responders, caffeine at any dose is detrimental to health, and if you're in that category you're probably not inclined to consume much caffeine anyway.  For the rest of us, caffeine in reasonable doses as an enhancement to an already healthy lifestyle is probably not an issue, but if we start to exceed roughly two (reasonably sized) cups per day, or start drinking it late in the evening, it can begin to have detrimental effects. If you've gotten in the habit of replacing sleep or water with coffee, this may be the challenge for you.

More Water: While the recommendation to drink 8 cups per day may not be as scientifically backed as I once thought, the guidance to drink enough to keep your pee relatively clear is pretty widely acknowledged.  Being chronically dehydrated is a known performance inhibitor - even being mildly dehydrated can have a material effect on performance.  That said, there is no advantage to excessive water consumption, and drinking too much water can also be harmful.  With this in mind, if your pee tends towards strong yellow, perhaps getting to mellow yellow would be a good objective.

Nutrition Overhaul: If you've been wanting to try a Paleo, Whole 30, macro counting, or other nutrition challenge, this could be the month to do it alongside other Arena Ready friends.  I am very opposed to crash diets, intended to dramatically alter body composition through unsustainable means.  As an alternative, I'm very strongly in favor of learning how your body responds to various foods as fuel and sources of micronutrients (or toxins), and trying to gradually change your habits (and body composition) through pursuit of healthier habits.

If you’re interested in my 12 Week "How to Paleo your Macros" program for AR members, or if you're interested in this challenge, but don't already have another idea in mind, please feel free to contact me, and I'll get you set up!

WOD For 01-02-19:

With a Partner On a Running Clock…

A) From 0:00 - 17:00

For Time (With a 17 Minute Cap):

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

Hang Squat Clean @ 135/95 lbs

Box Jumps @ 24/20 in

*One athlete working at a time

*Athlete A completes one FULL round then TAGS Athlete B who then completes one FULL round

*For Example:

Athlete A completes 10 and 10 > TAG

Athlete B completes 10 and 10 > TAG

Athlete A completes 9 and 9 > TAG

Athlete B completes 9 and 9 > TAG

Etc…

B) From 20:00 - 30:00

Strict Press:

5-5-3-3-1-1-1

*If possible, add to your top set from 12-18-18

*Does the met-con beforehand help you add to your previous loading or hinder that pursuit?

The Chief: A Brief History

Reminder about our Holiday Schedule through Jan 1st (click for details).

An Arena Ready Holiday Tradition - "The Chief"...

One of the coolest parts about CrossFit is that its workouts, and your personal results, are measurable, observable, and repeatable.  So once you've performed a WOD more than once you're able to look back and see how much better (i.e. fitter) you've become - either you went faster, used more weight, or achieved more rounds/reps.  It's not an anecdotal measure of your fitness level (e.g. "I think my pants look sexier on me this month" or "I'm pretty sure my abs look better now in the right light"), but actual data that supports your increased work capacity.  And sometimes, in the midst of all that nerdy exercise data, you weave a little story around certain WODs that just hold a special place in your heart.   

If you've been a member at Arena Ready for a while you knew it was coming... "The Chief."  We do this WOD every year at this time because it's one of my favorite workouts of all time, and since Jan 1st is my birthday it has become somewhat of a "Rob's pre-birthday tradition" at AR.  We also ran this WOD on my (and Sarah's) wedding day in 2013, and a few other times over the last 7 years (we're good for it once or twice a year, haha).

The WOD itself is a spicy one - it has pulling, pushing, and squatting all included... and the rep scheme and work/rest ratio allow you to keep moving at a pretty fast pace for a fairly long (by CrossFit standards) period of time. 

The first time I did this WOD about 9 years ago I remember getting 16 total rounds, laying out on the floor in exhaustion after the final cycle, and thinking there was no way I could ever move any faster.  About thirty minutes later I watched Big Tony Miranda casually get 32 rounds (exactly double my score) and I thought surely he wasn't human.  Since then I think I've done the workout at least ten more times, and my goal for the WOD has evolved over the years.  Initially the gold standard of 20 rounds was what I wanted... after I hit that I aimed for 25 rounds... and after I made that goal I set my sights on 30 rounds, thinking it would be awesome but would probably never happen.  In 2014 I hit 29+ rounds twice and was SO CLOSE to the seemingly impossible (for me) goal of 30, and that's when I decided it HAD to happen in my lifetime.  New Year's Eve 2015 and 2016 was also just short of 30 rounds for me.  

Last year at this time I was four weeks post-hip surgery so I wasn't be able to chase the 30-round mark on New Year’s Eve. And now, 12 months later, while I’m not exactly “back” yet I’m healthy enough to give the workout a go at Rx even if I know nothing close to 30 rounds will happen for me this time around. All good, I’m going to give it all I have anyway.

I turn 41 on Jan 1st and I ask all of you to come in on New Year’s Eve to do the WOD I have come to love (& hate) over the years - the one WOD I continue to measure myself against above nearly all others... "The Chief." 

After "The Chief" on our wedding day in September 2013

WOD For 12-31-18:

"The Chief"

Five 3-Minute Cycles For Max Rounds:

3 Power Cleans @ 135/95 lbs

6 Push-ups

9 Air Squats

Each cycle is 3 minutes or work, and there is 1 minute of rest between cycles.  We will score this continuously, keeping one running count for total rounds, because that's how I like to do it (and it's how we've always done it) and it's my birthday.  So, in the end, your score is one number of total rounds + reps completed.

(Compare to 12-30-17, 12-31-16, 12-31-15, 12-31-14, 06-30-14, 12-31-13, 09-28-13, 06-18-13 and 12-31-12)

Sweaty Saturday Special: The Final One of 2018!

Reminder about our Holiday Schedule through Jan 1st (click for details).

If Friday was sprint-y and burn-y then Saturday will be (shocker) sweat-y and slog-y. Just how you fitness crazies like it.

Happy final weekend of 2018!

WOD For 12-29-18:

Wth a Partner, 4 Rounds For Time:

750m Row

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

25 Chest-to-Bar Pull-ups

25 Burpees Over The Rower

Only one person working at a time, switch whenever you like.