Workout of the Day
We Will Never Forget.
WOD For 09-11-19:
5 Cycles of (2 Minutes Work / 2 Minutes Rest) For MAX CALORIES:
10 Deadlifts @ 245/165 lbs
15 Box Jumps @ 24/20 in
MAX CALORIE Row
Your score is the total number of calories rowed.
Upcoming Construction Gym Closure
UPDATE: Cahill has likely pushed this construction work to next week, so this week’s class schedule may not be affected. We will keep you updated as soon as we have more details on exact dates.
We were notified today (Monday) that Cahill Construction will need to completely demo & re-install the sidewalk in front of the gym (as well as the driveways) this week, so unfortunately it is likely we will be closed for 2 (possibly 3) days during the Wednesday through Friday timeframe.
We are about as frustrated with this as you can imagine, and once we have the exact timeline for the work we will update the community here and on our private Arena Ready facebook group. We wanted to give everyone as much heads-up as we were given so that you can plan your week accordingly, and hopefully get into the gym on Tuesday for one heck of a crowd favorite WOD.
Thanks for your patience and please reach out with any questions.
WOD For 09-10-19:
"Cindy Full of Grace"
3 Rounds For Time:
3 Rounds of "Cindy"
10 Clean & Jerks @ 135/95 lbs
1 Round of "Cindy" is:
5 Pull-ups
10 Push-ups
15 Air Squats
So yes, this workout contains 9 total rounds of “Cindy.”
Monday Met-Con: Med Ball Cleans
It sometimes takes a bit of criticism from others in the strength & conditioning world, but the med ball clean is certainly a good tool when used in conditioning pieces in order to illicit some serious BURN.
"The medicine ball is somewhat less intimidating than a bar, weighs less and seems to be more suggestive of the practical functionality of the clean than is the clean with the bar. The medicine-ball clean efficiently demonstrates to the developing athlete the critical sequence of the hip accelerating the object to maximum extension, the hip retreating toward the squat, and, finally, the hip squatting the object to full extension." —Greg Glassman (adapted)
WOD For 09-09-19:
2 Hang Power Snatches + 1 Overhead Squat:
10 Minutes to Build to a Top Set
-then-
3 Rounds For Max Reps (0:45 work per station / 0:15 rest between stations):
Hang Power Snatches @ 95/65 lbs
Med Ball Sit-ups @ 20/14 lbs
Shoulder-to-Overhead @ 95/65 lbs
Med Ball Cleans @ 20/14 lbs
(Rest 1:15 Between Rounds)
This workout is 14 total minutes, including rest periods between rounds. Your score is the total number of reps completed across all 3 rounds.
Sweaty Saturday 7-8-9-10 (Oh, and 200)
This one should be fun. Happy Saturday, team!
WOD For 09-07-19:
In Teams of THREE…
AMRAP 27 Minutes:
7 Toes-to-Bar
8 Dumbbell Snatches @ 50/35 lbs (alternate sides)
9/7 Calorie Row
10 Burpees Over Rower
*Only one athlete working at a time and MUST COMPLETE ONE FULL ROUND of 7-8-9-10 before switching.
*During your “rest" period (i.e. when the other two teammates are going) you MUST COMPLETE A 200 METER MEDICINE BALL RUN @ 20/14 lbs before you’re allowed to start your next round on toes-to-bar.
*If you’re the 3rd teammate in the order (i.e. you go last on toes-to-bar) then YOU MUST START THE WORKOUT WITH A 200 METER MEDICINE BALL RUN.
Yes, I realize that’s not really considered rest. That’s why it’s in “quotes”… duh.
Friday "From The Floor" Barbell
Thursday’s WOD felt (to many of us) like the CrossFit equivalent of running 5x800m repeats at the track on 1:1 work/rest. And that was sort of the whole point in the context of the week’s training — aerobic heavy early in the week, interval heavy through the middle part, and now a good dose of barbell work to end the week.
Hey look, we get to pull from the floor… finally! Happy Friday, friends.
WOD For 09-06-19:
Every 90 Seconds For 20 Rounds (30 Minutes):
Power Clean + Front Squat + Squat Clean + Jerk
*Use FOUR Weights:
ROUNDS 1-5: Light (50% of 1RM C&J)
ROUNDS 6-10: Moderate (60-65%)
ROUNDS 11-15: Moderate (70-75%)
ROUNDS 16-20: Moderate-Heavy-ish (80-85%)
*Technical Consistency! Ideally 20 of 20 made rounds, no misses!
*If you miss during Rounds 16-20 you MUST lower the weight the next round.
*Any style of jerk is allowed.
Thursday Intensity Sans Barbell
After all the various squatting, upper pushing, lunging (and running) the last few days we’ll use Thursday’s program to incorporate hinging, upper pulling, and rowing. You got your aerobic fill on Monday & Tuesday, so Thursday’s WOD should feel fairly anaerobic (i.e. sprint hard, rest, repeat & hold your pace). Not to worry, the barbell awaits us again on Friday, friends.
Let's go team!
WOD For 09-05-19:
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 a sprint, and each round is for time. Can you start fast and hold the pace through all 5 rounds?
Partner Snatches "Touch-and-Go"
A little mid-week partner power snatch + OHS piece should make for a spicy Wednesday WOD!
WOD For 09-04-19:
With a Partner On a Running Clock...
A) 0:00 - 12:00
2 Power Snatches + 2 Overhead 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 Snatches @ 95/65 lbs
6 Overhead Squats
One person working at a time. Complete one FULL round of 10-8-6 then switch.
Yes, the power snatches and OHS should be "touch-and-go" and unbroken to start the workout.
Track Day Turnout- Thank You Coach Kim
It was another great turnout on Monday morning for Coach Kim's Labor Day Track WOD. A group of 30 Arena Ready athletes plus a bunch of kiddos (and dogs!) came out to start their holiday right.
Thank you, Kim, for another awesome hero WOD - can't wait to do it again next year!
WOD For 09-03-19:
3 Rounds For MAX REPS (0:45 Per Movement / 0:15 Rest Between Movements):
Burpees
Wall Balls @ 20/14 lbs to 10/9 ft
Hang Power Cleans @ 115/75 lbs
Med Ball Sit-ups @ 20/14 lbs
Shoulder-to-Overhead @ 115/75 lbs
(Rest 1:15 Between Rounds)
This workout is 17 total minutes, including rest periods, and your score is total reps across all 3 rounds.
Labor Day Track WOD With Coach Kim!
Coach Kim will be running her traditional Labor Day Track WOD on Monday morning, September 2nd - 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 09-02-19:
6 Rounds For Time:
24 Air Squats
24 Push-ups
24 Walking Lunges
400m Run
(Workout courtesy of CrossFit.com )
Labor Day Track WOD Tradition!
Labor Day Track WOD
Coach Kim will be leading her annual Labor Day Track WOD this coming Monday, September 2nd 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!
Sweaty Saturday Special: Partner Posterior Pulling
Get your Saturday fitness on by coming in, grabbing a partner, hitting the row fast (not “all out” unless you’re a pulling machine… but even then, c’mon now), getting through the deadlifts mindfully and with good solid technique, then going like hell on the burpee box jumps.
Lather, rinse, repeat.
(Then maybe take a nap in the afternoon)
WOD FOR 08-31-19:
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)
Friday Fun Day
Here’s the third week with this complex and the weights can go up just a tick for those of you who have been crushing your sets with good, clean, snappy technique over the last couple of sessions.
Happy Friday, weightlifting friends!
WOD For 08-30-19:
Every 90 Seconds For 20 Rounds (30 Minutes):
Hang Squat Clean + Front Squat + Jerk
*Use FOUR Weights:
ROUNDS 1-5: Light (50% of 1RM C&J)
ROUNDS 6-10: Moderate (60-65%)
ROUNDS 11-15: Moderate (70-75%)
ROUNDS 16-20: Moderate-Heavy-ish (80-85%)
*Technical Consistency! Ideally 20 of 20 made rounds, no misses!
*If you miss during Rounds 16-20 you MUST lower the weight the next round.
*Any style of jerk is allowed.
Fast... Heavy... Long... Light
That summarizes the week of training up to this point, and so Thursday sees the “light” barbell stimulus of this set of WODs. For these snatches/OHS in the conditioning piece we'll go light and steady, with overhead elements back in play after a break for the shoulders on Wednesday (hello 5K row!).
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 rep 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.
Burn, baby, burn.
WOD For 08-29-19:
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