Workout of the Day
Saturday Skills + Clean & Jerk Thrills
Reminder about our Thanksgiving week holiday class schedule (click here for details).
WOD For 11-23-19:
With a Partner on a Running Clock:
A) At 0:00 Complete:
30 Strict Handstand Push-ups
60 Pistols (alternate)
30 Bar Muscle-ups
B) From 12:00 - 27:00
Establish a Heavy Single Clean & Jerk
Power are full/squat cleans are both allowed, and push jerks and split jerks are both allowed.
Thanksgiving Week Class Schedule
Please note our class schedule for the upcoming Thanksgiving holiday week:
Monday & Tuesday (Nov 25th & 26th):
Normal Class Schedule
Wednesday (Nov 27th):
Normal Class Schedule EXCEPT No 7pm Class
Thanksgiving Day (Nov 28th):
9am Holiday WOD at THE TRACK with Coach Kim!!!
(location details to be posted next week)
Friday (Nov 29th):
Open Gym 9am - 11am
Saturday & Sunday (Nov 20th & Dec 1st):
Normal Class Schedule
WOD For 11-22-19:
For Time:
800m Run
40 Box Jumps @ 24/20 in
40 Sumo Deadlift High Pulls @ 95/65 lbs
2000m Row
Thursday: Strict Stuffs & Snatches
WOD For 11-21-19:
Strict Press:
5-5-3-3-3
-then-
For Time:
15 Strict Pull-ups
15 Snatches @ 135/95 lbs
100 Double Unders
10 Snatches
10 Strict Pull-ups
Wednesday: Recover, Flush, Get Moving!
The best way to feel better after two tough days of programming is to MOVE! Move with intention and with purpose, using some complimentary patterns and lighter loading… and hey, why not do so with a buddy since this is supposed to me fun?
WOD For 11-20-19:
AMRAP 18 Minutes For Quality:
Partner A
250m Row OR 15/12 Calorie Assault Bike @ “recovery pace”
Partner B
8 Hand-Release Push-ups
12 AbMat Sit-ups
12 KB Swings @ 53/35 lbs
Switch every 250m and focus on high quality movement. Pick-up where your partner left off.
Every Day Is Leg Day...
… when you’re running from your problems.
Enjoy!
WOD For 11-19-19:
Back Squat:
5 x 5 (with 5 seconds down)
-then-
Alternating EMOM For 7 Rounds (14 Minutes):
1) 10 Wall Balls @ 20/14 lbs (to 10/9 ft target) THEN 8 Med Ball Walking Lunges
2) 30 Sec Wall Sit / 30 Sec Rest
Yami CRUSHES The 2019 SPS Rite of Passage Meet!
Yami did what we all knew she could this past Saturday and CRUSHED IT on the competition platform at the 2019 Rite of Passage Meet — a HUGE congratulations to Yami for going 5 for 6 at her first-ever officially sanctioned weightlifting meet!
Yami went 3 for 3 on the snatch looking like an old pro, and 2 for 3 on her clean & jerks, making her last lift fairly easily but called for a press-out by the judges (boo). She finished with 34/40/74kg to the cheers of her Arena Ready crew of spectators in the crowd.
CONGRATS YAMI!!! You are such an inspiration to so many in our community and it was super cool to watch you shine on a big stage under the bright lights and big pressures of competition.
I should also mention that a thanks goes out to our fantastic team of coaches — Coach Sarah guided Yami through the nerve-wracking experience of the warm-up area craziness, complete with first-time competitors and coaches making last-second changes to their attempts (don’t even get me started on this topic LOL!). Coach Katoa was also a confident presence in the back room, assisting with loading the warm-up attempts and keeping Yami focused on the task at hand. Coaches Laura, Kate, Kim, and Angela were also all on hand as experienced supporters and fairly loud cheer-ers (ha). At these meets it’s so awesome to witness how our team’s calm, cool, collected demeanor and vast competition experience makes for a smooth and successful game day for our athletes — even when the surroundings are chaotic and tense. Great job, Coaches!
Lastly, a thank you to Jeannie (who competed at this same event last year and also KILLED IT), Amy, and of course Vivian for making the trip out to support Yami on this big day. What a fun event and an amazing performance by one of Arena Ready’s most dedicated athletes!
Yami, you rock. WE ARE SO PROUD OF YOU.
#CantStopThisYami
Even though Vivs took some great action shots she snuck away before we took our group photo (wassup, Vivs?!)…
WOD For 11-18-19:
AMRAP 12 Minutes:
1 Deadlift + 1 Hang Power Clean + 1 Push Jerk @ 115/85 lbs
3 Burpees
2 Deadlift + 2 Hang Power Clean + 2 Push Jerk
3 Burpees
3 Deadlift + 3 Hang Power Clean + 3 Push Jerk
3 Burpees
4 Deadlift + 4 Hang Power Clean + 4 Push Jerk
3 Burpees
… continue the sequence until 12 minutes expires.
#CantStopThisYami
Come get after this Sweaty Saturday Special WOD with a couple of your Arena Ready swolemates and then get your butts over to watch Yami compete in the afternoon!
As we mentioned last week Yami will be tackling her first ever USA Weightlifting sanctioned event — the 2019 Rite of Passage Meet.
Yami will take the competition platform on Saturday afternoon at 3:30pm with AR coaches and supporters in tow, so make the short trip over to Oakland to watch some big lifts and cheer for Yami. Meet location is listed below — feel free to hop on over to the private Arena Ready Facecbook group to coordinate carpooling for the meet. #CantStopThisYAMI
Meet Location:
Speed Power Strength (SPS Gym)
2140 Livingston Street
Oakland, CA 94606
Yami’s Scheduled Session Start Time:
Saturday, Nov 16th at 3:30pm
WOD For 11-16-19:
In Teams of THREE Against a 24-Minute Clock:
A) Complete:
3000m Row (must switch every 500m)
200 Med Ball Sit-ups @ 20/14 lbs
100 Chest-to-Bar Pull-ups
B) Then, in the Remaining Time AMRAP of:
3 Power Cleans @ 155/110 lbs
6 Front Squats
9 Lateral Bar Burpees
Congrats, Coach Kim: 2020 Masters Worldwide Qualifier!!!
For the THIRD time in her CrossFit career Coach Kim has proved that she is one of the fittest athletes in the world by qualifying for the 2020 Age Group Online Qualifier (AGOQ) for the CrossFit Games. She finished the 2020 Open with a 61st place worldwide ranking in her Masters category, besting literally thousands of competitors across all five grueling weeks.
Kim’s incredible run in the Open means that we’ll get to cheer her on again in a few months as she takes on the rest of the worldwide Top 200 in the AGOQ (March 12th through 16th). As the dates approach we’ll be sure to keep you all updated on how you can watch her workouts and cheer her on for some extra Mighty Mini Power!!!
And speaking of inspiring competitors… REMINDER: Yami competes this Saturday afternoon at the 2019 SPS Rite of Passage Meet! Click here for details and come cheer for Yami!
WOD For 11-15-19:
6 Cycles of 2:00 Work / 2:00 Rest For Total Rounds + Reps:
9 Handstand Push-ups
15 Box Jump Overs @ 24/20 in
21 Russian KB Swings @ 70/53 lbs
*Score this continuously (i.e. pick up exactly where you left off) for one grand total of rounds plus reps completed.
Yami at The 2019 SPS Rite of Passage Meet: This Saturday!
As we mentioned last week Yami will be competing in her first ever USA Weightlifting sanctioned event — the 2019 Rite of Passage Meet!
Yami will take the competition platform on Saturday (Nov 16th) at 3:30pm with AR coaches and supporters in tow, so make the short trip over to Oakland to watch some big lifts and cheer for Yami. Meet location is listed below — feel free to hop on over to the private Arena Ready Facecbook group to coordinate carpooling for the meet. GOOD LUCK, Yami!!!!!
Meet Location:
Speed Power Strength
2140 Livingston Street
Oakland, CA 94606
Yami’s Scheduled Session Start Time:
Saturday, Nov 16th at 3:30pm
WOD FOR 11-14-19:
2 Hang Power Snatches + 1 Overhead Squat:
12 Minutes to Build to a Top Set (not a max)
If possible add to your working weight from Friday 11-08-19
-then-
AMRAP 8 Minutes:
10 Toes-to-Bar
10 Hang Power Snatches @ 95/65 lbs
30 Air Squats
Wednesday Back Squats & Back To Basics
OK, friends… the intensity and volume of the Open is now behind us. We spent Monday and Tuesday doing some fun workouts focused on upper push-pull and lower body recovery of sorts (120 wall balls, yuck), so now we dive back into some squat strength work with the return of our 5s and drop sets. Wednesday offers us a simple, yet effective 3-part stimulus to control intensity (nothing crazy here, folks!), get the blood flowing, allow some upper body recovery, and enable those feeling strong and moving well to go heavy-ish below parallel and with the hang power cleans.
The intensity will ramp back up mindfully as we head into the latter half of the week. Let’s go!
WOD For 11-13-19:
On a Running Clock…
A) At 0:00
800m Run:
“You Pick The Pace”
B) From 5:00 - 20:00
Back Squat:
Establish a Heavy Set of 5 (not a 5RM), then…
2 “Drop” Sets of:
1 x 5 @ 85% of top set
1 x 5 @ 80% of top set
If you feel good then add to your top set from 10-28-19.
C) From 22:00 - 32:00
Hang Power Clean:
10 Minutes To Build to a Heavy Triple (not a 3RM)
The Tuesday Pump
Those Open 20.5 wall ball legs still got ya’ down?! We’ll hit one more day of upper push-pull (in a different pushing plane this time) and continue to flush the legs with mono-structural work intermixed into the conditioning stimulus. Should be a fun one for Tuesday’s program before we see the return of squatting in our barbell work through the middle & end of the week.
Enjoy!
WOD For 11-12-19:
With a Partner, As Many Reps As Possible in 16 Minutes:
PARTNER A
12 Dumbbell Bench Presses @ 50/35 lbs (each side)
6 Strict Pull-ups
60 Double Unders
PARTNER B
25/20 Calorie Row, Ski, or Assault Bike
*Partner A completes AMRep of the 12-6-60 triplet while Partner B rows/skis/bikes then athletes switch.
*The team's score is total reps completed of the triplet PLUS total calories.
-then-
Weighted Plank Hold:
3 x 0:45 (Rest 1:15 Between Sets)
Open 20.5 Scores Due by 5pm Monday!
Reminder to SUBMIT YOUR 20.5 score to the CrossFit Games website by the deadline of Monday at 5pm. We cannot submit your score for you so if you're reading this just do it now so you don't forget!
WOD For 11-11-19:
Deadlift:
4-4-4-4-4
-then-
5 Rounds For Time:
8 Single Dumbbell Goblet Walking Lunges @ 50/35 lbs
12 Single Dumbbell Hang Cleans to Overhead
16 Box Jumps @ 24/20 in
Switch sides on the DB Hang Clean-to-OH whenever you like.