Workout of the Day
Med Ball Madness
Be glad that the rain saved us from the original version of this WOD which swaps the row/ski/bike for a 400m med ball run. Gross. And yay!
WOD For 12-13-19:
AMRAP 20 Minutes:
25/20 Calorie Row, Ski, or Assault Bike
20 Med Ball Sit-ups @ 20/14 lbs
20 Med Ball Cleans
20 Med Ball Box Step-ups @ 24/20 in
Calling All AR Member Referrals! Dec 14th On-Boarding...
REMINDER that our December 14th on-boarding for newcomers (click for details) is in less than three days!
We're lucky to have a community of members with a very high retention rate, and as such we have dozens and dozens of folks who have been with us for 3, 4, 5, 6 and even 7+ years (from the very beginning!). This creates the sort of unique and welcoming atmosphere we have at the gym... a close knit family of like-minded people from all different walks of life, who support and encourage each other in the pursuit of getting better. While we receive inquiries nearly every day from new people looking to join Arena Ready, we keep the intake & on-boarding process deliberate in order to keep our membership at a controlled number - putting us in that sweet spot of knowing everyone in the gym, and being able to coach each athlete in a personal manner that ultimately leads to real progress.
Why am I telling all of you this? Because we want you (the members of AR) to help us continue to build Arena Ready with the sort of amazing people we already have in the building. We want your significant others, your family members, your friends, your neighbors, your loved ones - those are the folks we want to be a part of this incredible community, and those are the people who tend to stick around and really make fitness a lifestyle... because they already have you as a built-in advocate and support system. That's not to say we don't love the complete strangers who find their way to us and eventually become big parts of the AR family - we certainly have our fair share of those stories as well. But since so many of you ask us on a regular basis when the next on-boarding opportunity will be (because you have someone special in mind who you think might really enjoy it and benefit from the program) we wanted to post this here to let everyone know.
So send them our way and help us fill the place with the incredible people in your life. They can register for the free class on our website here! Existing AR members who would like to sit-in on the first half of the "Introduction to CrossFit" class can simply show up and hang out - no need to register for the class online.
Thanks, and let us know if you have any questions!
WOD For 12-11-19:
Hang Power Snatch + Overhead Squat + Squat Snatch:
Build to a Top Set Heavier Than to Be Used Below
-then-
For Time:
40 Russian KB Swings @ 70/53 lbs
30 Hang Power Snatches @ 95/65 lbs
20 Squat Snatches
10 Overhead Squats
Where will you plan on taking your intentional breaks in order to keep your movement quality high and your time fast? They are not mutually exclusive.
Tuesday Gymnasty Skills
A gymnasty Tuesday program builds volume and positional practice, and incorporates work/rest intervals after Monday’s sprints. Be smart about your grip with this piece, and see if you can hold a high level of accuracy with unbroken double unders as well!
WOD For 12-10-19:
Every 3 Minutes For 6 Rounds (18 Minutes):
3 Strict Pull-ups
6 Kipping Pull-ups (butterfly not allowed)
9 Toes-to-Bar
40 Unbroken Double Unders
Going unbroken on the bar/hanging movements is NOT required, but if you are a gymnastics ninja and can do so safely (without losing your grip) with solid positions & technique then have fun!
-then-
Weighted (or Unweighted) Plank Hold:
3 x 0:45 (Rest 0:15)
Monday Back-to-Back Sprints
Hope you all had an awesome weekend. Here’s to some thrusters to start the week!
WOD For 12-09-19:
Thruster:
12 Minutes to Build to a Heavy Triple
-then-
For Time:
250m Row
20 Single Dumbbell Hang Snatches @ 50/35 lbs
30 Burpees
… REST 4 MINUTES, THEN…
For Time:
250m Row
20 Thrusters @ 95/65 lbs
30 Front Rack Lunges @ 95/65 lbs
Winter On-Boarding: Saturday, December 14th
Our free "Introduction to CrossFit" on-boarding class for newcomers is next Saturday (Dec 14th) at 12:00pm. There are a handful of membership spaces available 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 12-07-19:
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)
(Compare to 12-01-18)
Friday: Pre-Hab, Intensity, Accessory
Let’s start the weekend right with a three-part piece and a break from all the barbell-ing we’ve done over the last four days. Here’s some pre-hab/stability work for the shoulders, a deft dose of intensity and unilateral work, and then more mid-line accessory for that winter core-of-steel you’re building.
Happy Friday, fitness friends!
WOD FOR 12-06-19:
DB or KB Turkish Get-up:
1-1-1-1-1
For Quality (1 Left then 1 Right = 1 Set)
-then-
AMRAP 10 Minutes:
50 Double Unders
20 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
Score = Lowest Round
Snatch Complex + Work/Rest Interval Capacity & Skill
After Wednesday’s 20-minute, heavy(ish) 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 12-05-19:
Power Snatch + Hang Squat Snatch + Overhead Squat:
12 Minutes to Build to a Top Set (not a max)
-then-
4 Rounds for Total Reps of Each Movement:
40 Seconds of Toes-to-Bar
20 Seconds of Rest
40 Seconds of Overhead Squats @ 115/80 lbs
20 Seconds of Rest
40 Seconds of Kettlebell Sumo Deadlift High Pulls @ 70/53 lbs
20 Seconds of Rest
Record scores for total reps of each of the three movements.
Save The Date: Jan 4th Holiday Party
Please save the date of Saturday, January 4th for our annual Arena Ready Holiday Party. Per overwhelming request (and contrary to Rob’s desire to CRUSH EVERYONE AT PING PONG under the guise of “a holiday party”) we will continue the time honored tradition of having the event at the gym, complete with legendary members’ potluck spread, along with festive food & drink our staff will provide. An early evening start time will once again be the protocol, and more details will follow in the coming weeks.
For now, how about some Hump Day Heavy(ish) Hang Power Cleans? Never mind those two other pesky movements… focus on the fun part!
WOD FOR 12-04-19:
AMRAP 20 Minutes:
20/15 Calorie Row, Ski, or Assault Bike
10 Burpee Box Jumps @ 24/20 in
10 Hang Power Cleans @ 185/125 lbs
Baseline... Back Squat... Baseline
Monday’s KB Box Step-up Legs be damned…
WOD For 12-03-19:
ON A RUNNING CLOCK...
A) At 0:00
"Partner Baseline"
For QUALITY, Split Evenly With a Partner:
1000m Row, or 1000m Ski, or 60/40 Calorie Assault Bike
80 Air Squats
60 AbMat Sit-ups
40 Push-ups
20 Pull-ups
B) From 14:00 - 32:00
Back Squat:
5-5-5-5-5
Climbing to a Top Set
C) At 35:00
"Solo Baseline"
For TIME:
500m Row, or 500m Ski, or 30/21 Calorie Assault Bike
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
(Compare to 11-27-18, 04-25-17, 07-14-15, 01-08-15, 08-04-14, and 02-21-14)
Kathy's Pop Up Glass Boutique: Sunday, Dec 8th
Come on out to Kathy’s Pop Up Glass Boutique next Sunday, December 8th from 11:00am to 5:00pm at Eye Q (4017 24th Street in Noe Valley).
Here’s a small sampling of her amazing pieces... if you’re free and would like to stop by she would be so happy to see some Arena Ready faces (and hey, what’s that whiskey doing there!?).
WOD For 12-02-19:
Push Jerk:
3-3-3-3-3
Climbing as your technique allows
-then-
AMRAP 9 Minutes:
21 KB Snatches @ 53/35 lbs (switch after 10 reps)
15 KB Box Step-ups @ 24/20 in (alternate legs)
9 Handstand Push-ups
For the box step-ups you may support the KB in any fashion EXCEPT resting on your head, neck, or leg. We recommend a goblet hold, front rack hold, or shouldering the KB.
Happy Weekend
We hope you all had a wonderful Thanksgiving holiday!
WOD For 11-30-19:
With a Partner, For Time:
A) 6 Rounds of:
10 Chest-to-Bar Pull-ups
10 Air Squats
B) 1000m Row
C) 6 Rounds of:
8 Chest-to-Bar Pull-ups
8 Overhead Squats @ 95/65 lbs
D) 1200m Run
E) 6 Rounds of:
5 Chest-to-Bar Pull-ups
5 Overhead Squats @ 125/95 lbs
*For sections A, C, and E partners complete one FULL round then switch (each partner does 3 rounds for each section).
*Partners also split the row and run equally in increments of their choice.
Turkey (Track) Trot With Coach Kim!
Reminder about our Thanksgiving week holiday class schedule (click here for details).
Coach Kim will be running a holiday “Hero” WOD at the track on Thanksgiving morning, Nov 28th at 9:00am. Get outside and get a tough workout in with a bunch of Arena Ready friends before you head out to your holiday festivities. Lots of scaling options will be provided and we ask that you please sign-up for the workout in advance (just as you would for a normal class) so we know who & how many to expect on-site.
The workout will take place at CCSF Track (AKA George Rush Stadium at City College of SF) and meet up time on Thursday morning is 9:00am sharp. We will run the workout come rain or shine, so please be prepared for whatever mother nature throws our way that morning. Google map 324 Havelock Street for directions to the base of the parking lot where the group will gather before heading up to the track promptly at 9:00am!
WOD For 11-28-19:
“Bert”
For Time:
50 Burpees
400m Run
100 Push-ups
400m Run
150 Walking Lunges
400m Run
200 Air Squats
400m Run
150 Walking Lunges
400m Run
100 Push-ups
400m Run
50 Burpees
Scaling options (including a partner format for those who would like to do this one #swolemate style) and a time cap will be provided to keep volume reasonable and to maintain the intended stimulus.