Workout of the Day
Jan 11th On-Boarding + Jan 4th Holiday Party
On-Boarding for Newcomers: Saturday, Jan 11th
Our next free "Introduction to CrossFit" on-boarding class for newcomers is on Saturday (Jan 11th) at 12:00pm 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 and get started at Arena Ready (click here for more details and to reserve an On-Boarding spot… the class is already filling up!).
AR Holiday Party: Saturday, Jan 4th
OK friends, the 8th Annual Arena Ready Holiday Party is nearly here (click the link to RSVP on the event page)! We plan on getting started around 5:00pm, hopefully allowing those who have other obligations later that evening to still be able to attend. We'll probably wind things down around 8:00pm. Due to the popularity of the party over the years we expect that the space may get fairly full at times so please leave the furry friends at home.
Potluck: Paleo or Not!
Back by popular demand we will continue the tradition of making the party a potluck-style shindig, so feel free to bring a dish/treat/drinks to share if you like. Healthy options are of course appreciated but by no means required, and for small fee I’m available for text message reservations of perennial favorites that go fast (e.g. Mini Rex Spam Musubi, K&K Asian Chicken Salad, Ribs De Paris, literally anything Chef Bob makes, Double Barrel Darrell Dungeness Glass Noodles, Team #RiceCracker Tater Tot Casserole, etc, etc, etc… there are far too many to list).
Bring The Fam!
Our holiday parties, like many of our events, are generally family friendly - so bring your loved ones (including little ones) if so desired. I hear that the coaching team once again has some hilarious trivia planned (and rumor has it that Coach Hillary has even created an Excel sheet with pivot tables and algorithms to organize said trivia).
Due to several close calls over the years, which nearly gave my wife a heart attack on a couple of occasions, we’re likely keeping the infamous “Bottle Game” retired from AR Holiday Party service. To pay our respects to many years of near misses, broken belts, ripped pants, belly flops, and out-of-context inappropriate snapshots here’s a short tribute - RIP BOTTLE GAME…
SOUND ON to hear the crowd since most of them are behind the camera (smart, LOL)
WOD For 01-03-20:
7 Cycles of 2:00 Work / 2:00 Rest For MAX CALORIES Rowed:
7 Chest-to-Bar Pull-ups
8 Deadlifts @ 245/165 lbs
9 Lateral Bar Burpees
MAX CALORIE Row
Your score is the total number of calories rowed.
Healthy Habits Challenge Starts Jan 6th!
REMINDER TO RSVP TO THIS SATURDAY’S HOLIDAY PARTY (click for details)!
Our annual Arena Ready “Healthy Habits Challenge” starts on January 6th — so for those of you who have been wanting to continue the tradition of building better habits in the new year, don’t fret. For those unfamiliar with the challenge we will post some information here prior to the start of the effort — and yes, this start date is intentionally after our holiday party, eliminating the need to have to peel off pre-awarded stickers during the party itself.
We hope everyone had a happy and safe New Year’s celebration!
WOD For 01-02-20:
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 Athlete B completes one FULL round
*For Example:
Athlete A completes 10 and 10
Athlete B completes 10 and 10
Athlete A completes 9 and 9
Athlete B completes 9 and 9
Etc…
B) From 20:00 - 30:00
Strict Press:
5-5-3-3-1-1-1
*If possible, add to your top set from 12-16-19
*Does the met-con beforehand help you add to your previous loading or hinder that pursuit?
The Chief: A Brief History
An Arena Ready Holiday Tradition - "The Chief"...
***A TUESDAY 1:00PM CLASS HAS BEEN ADDED to the holiday schedule (thanks, Coach Katoa!)***
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 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 8 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 10 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 a dozen 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 a little short of 30 rounds for me.
Two years ago at this time I was four weeks post-hip surgery so I wasn't able to chase the 30-round mark as we closed out 2017 — and last year I was able to give it a modest year-end 2018 effort and celebrate being able to move through the entire WOD with full range of motion. Now, 12 months later, I’m ready to give the workout a go at Rx even if I know nothing close to 30 rounds will happen — it’s a process to build back to the high twenties for me, and I’m grateful I get to do so given all that my life has included over the last couple of years. And PRs or not, it doesn’t really matter… I’m going to give it all I have and enjoy working out with some friends as we all celebrate the anticipation of a new decade.
I turn 42 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 12-31-19:
"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 12-31-18, 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)
Clutch Coaches
We hope you are all enjoying your holidays, whether you’re here in SF or away visiting loved ones. We want to take a moment to THANK OUR AWESOME COACHES who have been running classes during this celebratory time so that our members who remain in town can get their workouts in at convenient times… Coaches Lisa, Alex, Kim, LGB, Angela, Alyssa, Kate, and Dani have all chipped-in to cover this last week of sessions starting on Dec 23rd up until today, Dec 30th — and we’ve been able to run a pretty full schedule thanks to their efforts.
Special thanks to Coach Katoa for keeping our full Monday (Dec 30th) schedule in play, and for ADDING a 1pm class on Tuesday (Dec 31)… which means MORE CHIEF TRADITION FOR MORE AR CROSSFITTERS!
Thank you, coaches, for all that you do.
WOD For 12-30-19:
Alternating EMOM For 4 Rounds (24 Total Minutes):
Minute 1) 21 Russian Kettlebell Swings @ 70/53 lbs
Minute 2) 18/15 Calorie Row
Minute 3) 15 Single Dumbbell Shoulder-to-Overhead @ 50/35 lbs (switch sides whenever you like***)
Minute 4) 12 Toes-to-Bar
Minute 5) 50 Double Unders
Minute 6) REST
The goal is to maintain all 21-18-15-12-50 reps across the five movements for as long as possible and/or the entire WOD. If you fail to complete the full prescribed reps of a movement within the given minute, immediately move on to the next movement and then attempt to maintain the reduced rep count for that "failed" movement for the remainder of the workout.
For example, if you can only complete 13 DB Shoulder-to-Overhead (S2OH) within the given minute, move on to the Toes-to-Bar and then attempt to maintain 13 PDB S2OH for the remainder of the WOD. Your score is the lowest rep round for all five movements, with best possible score being 21-18(15)-15-12-50.
Want to dial up the intensity? Do everything unbroken and sprint the row & dubs.
***We recommend switching so that roughly half of the DB reps are performed R then L (or vice versa)
Reminder: Holiday Party Next Saturday, Jan 4th
A friendly reminder that the 8th Annual Arena Ready Holiday Party is just one week away — Saturday, Jan 4th (click that last link to RSVP on the event page)! We plan on getting started around 5:00pm, hopefully allowing those who have other obligations later that evening to still be able to attend. We'll probably wind things down around 8:00pm. Due to the popularity of the party over the years we expect that the space may get fairly full at times so please leave the furry friends at home.
Potluck: Paleo or Not!
Back by popular demand we will continue the tradition of making the party a potluck-style shindig, so feel free to bring a dish/treat/drinks to share if you like. Healthy options are of course appreciated but by no means required, and for small fee I’m available for text message reservations of perennial favorites that go fast (e.g. Mini Rex Spam Musubi, K&K Asian Chicken Salad, Ribs De Paris, literally anything Chef Bob makes, Double Barrel Darrell Dungeness Glass Noodles, Team #RiceCracker Tater Tot Casserole, etc, etc, etc… there are far too many to list).
Bring The Fam!
Our holiday parties, like many of our events, are generally family friendly - so bring your loved ones (including little ones) if so desired. I hear that the coaching team once again has some hilarious trivia planned (and rumor has it that Coach Hillary has even created an Excel sheet with pivot tables and algorithms to organize said trivia).
Due to several close calls over the years, which nearly gave my wife a heart attack on a couple of occasions, we’re likely keeping the infamous “Bottle Game” retired from AR Holiday Party service. To pay our respects to many years of near misses, broken belts, ripped pants, belly flops, and out-of-context inappropriate snapshots I’ll post a tribute to the blog later this week… RIP BOTTLE GAME.
For those who remain in town this weekend we have a spicy and fun partner WOD on tap for Saturday — this is Coach Katoa’s spin on a classic benchmark remix, with movements adapted for a proper Sweaty Saturday stimulus. Enjoy!
WOD For 12-28-19:
With a Partner, For Total Time:
400m Run TOGETHER
2 Rounds SHARED, ONE WORKING AT A TIME:
50 Wall Balls @ 20/14 lbs to 10/9 ft
25 Pull-ups
400m Run TOGETHER
2 Rounds SHARED, ONE WORKING AT A TIME:
50 Deadlifts @ 185/135 lbs
20 Handstand Push-ups
400m Run TOGETHER
2 Rounds SHARED, ONE WORKING AT A TIME:
50 Squat Cleans @ 135/95 lbs
15 Bar Muscle-ups
A Friday "Crockpot" WOD
After Thursday’s sprint repeats, Friday is all about a steady & even pace — working that aerobic system, getting the full body moving, and simmering on a sustainable (dare we say “restorative”???) cadence of movement.
Happy Holiday Friday, friends.
WOD For 12-27-19:
With a Partner, AMRAP 20 Minutes:
Partner A
Row For Calories
Partner B
5 Double DB Renegade Rows @ 35/20 (per side)
20 Med Ball Sit-ups @ 20/14 lbs
40 Single DB Hang Snatches @ 35/20 lbs (switch every 10 reps)
20 Med Ball Sit-ups
5 Double DB Renegade Rows
Partners switch after 1 round of 5-20-40-20-5 is completed
***Score = total calories rowed (also note total rounds of the 5-20-40-20-5 sequence completed)
***1 Rep of Renegade Row = Push-up on DBs + DB Row Right + DB Row Left
Post Christmas Sprints
They taste like burning!
WOD For 12-26-19:
SIX Cycles of 2:00 Work / 2:00 Rest For Max Reps:
350/300m Row
14 Box Jump Overs @ 24/20 in
Max Reps of Air Squats
Score = total number of air squats completed
Look What You Did You Little Jerk
Many holiday seasons ago at the gym one of the most popular QoDs was about identifying one’s own favorite holiday film — and Seth (one of our longest tenured members) did not disappoint when citing his favorite festive cinematic piece, Die Hard. Yes folks, Die Hard.
Well, technically it IS a holiday movie. Sort of...
Well played, Seth. Well played indeed:
Most of you should recognize that catchy tune from my favorite festive Pandora station (which I hope someone has been playing while I’ve been gone): "Run-D.M.C. Holiday"
Zach had possibly the most creative favorite, stating that "if the holiday season extends this far then Groundhog Day is my favorite film."
I don't actually think that Groundhog Day is considered within the traditional limits of "the holiday season" per se, so I'm going to give him a red light on this one. Sorry, Zach. The movie is, however, the best Harold Ramis film that's been made, so it is worth posting a little clip of the original trailer.
I can hear many of you out there collectively talking to your computer screens right now in exasperation, and it sounds something like "What the f**k?! No way... best Ramis film?! You're out of your mind, Rob."
Yeah, that's right, I said it. Come at me, bro:
Relax, people. I'm not saying the others aren't great as well. They are, obvi. Well, except for Analyze This - that one was terrible. At least we can agree on that, right?
And since the long awaited sequel to Anchorman was released 6 holiday seasons ago, we may be sitting around a yule log ten years from now saying something like, "Oh, my favorite holiday film you ask? Well that's easy. Anchorman 2. Duh."
I'm thinking Ron Burgundy would be a fan of our strong women at Arena Ready. Exhibit A:
See, I tied this all into CrossFit eventually. Patience is a virtue.
And finally, since Home Alone has a big soft spot in my heart at this time of year, here's the one and only, Uncle Frank McCallister, with those famous words we all know so well:
Oh, Uncle Frank.
This ends my random stream of consciousness on the topic of holiday, and not-so-holiday, films vis-à-vis CrossFit.
Happy Holidays, everyone.
WOD For 12-24-19:
“Arena Ready’s Christmas Gone Bad”
3 Rounds For Max Reps (0:45 Work Per Movement / 0:15 Rest Between Movements):
American Jingle Bell Swings @ 53/35 lbs
Up on The Box Tops Jump, Jump, Jump @ 24/20 in
Deck The Halls With Wall Balls of Holly @ 20/14 lbs to 10/9 ft
How The Burpees Stole Christmas
Row Santa’s Sleigh For Calories
(Rest 1:15 Between Rounds With Oat Milk & Gluten-Free Cookies)
The Strong Women's Clean Ladder: A Flashback!
John Konye put together a cool "vlog" a couple years ago covering the awesome STRONG women's clean ladder at SPS Gym in Oakland. This clean ladder included the same weight increments that were used in the 2012 CrossFit Games Women's Clean Ladder event, and they even had Elisabeth Akinwale in the house (the athlete who won that event in 2012) to run the ladder along with Coach Sarah, Coach Hillary, Cassie, and some of our other strong friends from the area.
Check it out for some good footage of Cassie, Hill, and Sarah!
WOD For 12-23-19:
Clean & Jerk Triples:
12 Minutes to Build to a Top Set
-then-
AMRAP 12 Minutes:
BUY-IN: 30 Lateral Bar Burpees
… then, in the remaining time…
5 Power Cleans @ 115/75 lbs
4 Front Squats
3 Push Presses
2 Squat Cleans
1 Push Jerk
Upcoming Holiday Schedule
Please note our class schedule over the next two holiday weeks — we’ll be closed on Christmas Day and New Year’s Day, but open all other days with just a few modifications:
Saturday, Dec 21 through Monday, Dec 23:
Normal Class Schedule
Tuesday, Dec 24 (Christmas Eve):
6pm and 7pm Classes Cancelled
Wednesday, Dec 25 (Christmas Day):
No Classes
Thursday, Dec 26:
6am & 7pm Class Cancelled
Friday, Dec 27:
6pm Class Cancelled
Saturday, Dec 28 & Sunday, Dec 29:
Normal Class Schedule
Monday, Dec 30:
Normal Class Schedule
Tuesday Dec 31 (New Year’s Eve):
4pm, 5pm, 6pm, 7pm Classes Cancelled
Wednesday, Jan 1 (New Year’s Day):
No Class
Wednesday, Jan 2:
Normal Class Schedule Resumes
Thanks for your attention and please let us know if you have any questions.
WOD FOR 12-21-19:
With a Partner For Time:
60 Calorie Row (FM Pairs = 55 Cal / FF Pairs = 50 Cal)
50 Hang Power Snatches @ 95/65 lbs
60 Calorie Row
50 Push Jerks @ 135/95 lbs
60 Calorie Row
50 Hang Power Cleans @ 155/110 lbs
60 Calorie Row
50 Lateral Bar Burpees
Only one person working at time, switch whenever you like.
Teams are responsible for changing their own weights.
Thruster Fallout > Deads & Rings
That feeling you get when there are thrusters programmed into the WOD (like on Thursday) and someone next to you says, "I actually LIKE doing thrusters!"
WOD FOR 12-20-19:
For Time:
BUY-IN: 800m Run
… then…
21 Deadlifts @ 225/155 lbs
21 Box Jumps @ 24/20 in
7 Ring Muscle-ups
15 Deadlifts
15 Box Jumps
5 Ring Muscle-ups
9 Deadlifts
9 Box Jumps
3 Ring Muscle-ups
ZATSIORSKY, SCALING, AND POWER
Originally published nine years ago, the article "Zatsiorsky, Scaling, and Power" by Jon Gilson (founder of Again Faster and former member of the CrossFit HQ Seminar Staff) is as useful today as it was back in 2010. Check it out:
You could struggle like a rocket trying to take off on regular unleaded, or you could actually get stronger.
You’re the kid who saw one phenom go from high school straight to the Major Leagues, and figured “What the hell? If that skinny punk can do it, so can I.” Attention, achievement, some sliver of recognition, nothing less will do.
You’re Rx’d. You made the Major League jump. Except, you really, really shouldn’t have, and now you’re striking out. Slow your roll, tee ball slugger.
It’s okay. I did the same thing, and if I don’t admit it, the pot would definitely be calling the kettle another piece of kitchen equipment. Learn from my stupidity.
This is not what we meant.The whole point of our sport is power output: do more work faster. Intrinsic in this little missive is “faster”, but every guy secretly wants to be bigger and stronger, and figures that what we actually meant was “heavier”.
It comes down to simple physics: power is the product of speed and strength. Too much of either (without the other) will result in extremely blunted power.
Imagine speed and strength on the see-saw together, and strength is the fat kid. The really fat kid. In fact, he outweighs speed by a factor of ten. The see-saw stays stuck, and no one has fun at recess. Escaping my metaphor, if the load is too large and speed is too small, power is zip, much like multiplying by zero always gets you zero.
Now, imagine speed and strength are balanced, each kid weighing about the same. This parity allows them to act in concert with each other, and the see-saw really flies. We get power.
“Heavier” isn’t the answer. Balance is the answer.
On page six in The Science and Practice of Strength Training, author Vladimir Zatsiorsky posits that maximal power output occurs at approximately 30% of maximal velocity and 50% of maximal load. I’m in love with page six, and simultaneously dumbfounded by its mathematical exactitude.
Applied to CrossFit and our never ending pursuit of power, this unforgettable page states that we’re looking for a load that you can move with 30% speed, one that tends to occur somewhere around your 50% of one-rep maximum.
Of course, CrossFit won’t ask you to move the bar once, but perhaps ten or twenty or fifty times. To maximize your power across this broad spectrum of work, you’ll want to load to less than 50% 1RM, and continue to try to move the hell out of the bar.
Holy sh*t. A formula for scaling.
For too long, we’ve focused on strength bias this and power animal super athlete that, when this entire program is predicated on power. Stop thinking of scaling as something to keep Grandma in the game. We scale to the physical and psychological tolerance of the athlete for one reason: it enables the individual to produce as much power as possible.
Following Zatsiorsky’s formula, if you can’t thruster at least 190 pounds, you shouldn’t be doing “Fran” with 95. If you can’t clean and jerk 270, don’t do “Grace” with 135. You’re blunting your power output. Scale that weight down; it will make you more powerful.
I did not just tell you to abandon heavy weights. In fact, I want you to lift heavy. A lot. Just not in the middle of your WOD.
If you increase your 1RM, through any number of methods, your 50% 1RM will go up as well, and you’ll climb into the Rx’d echelon via this prescription. You thruster 150, you do “Fran” at 75 pounds or less. You thruster 200, welcome to the Big Leagues.
In other words, don’t strength bias your WODs—strength bias your strength, and scale your WODs to your current strength level.
Proof? Take a look at the strongest men in the world, not by fiat, but by actual numbers lifted, the gargantuan boys of Westside Barbell. Their program regularly calls for moving 50% 1RM as fast as possible. In fact, it was a conversation with Louie Simmons, the founder of the Westside Method and its Dynamic Effort Days, that persuaded me to pick up a copy of The Science and Practice of Strength Training in the first place.
I’m sure he’d be disappointed I never made it past page six, but I bet he’d love it if you stopped trying to do Fran with 65% of your 1RM.
The successful implementation of scaling demands a simple recognition: there are an infinite number of weights that can be loaded on a barbell, and every one must be removed from ego and firmly affixed to power. When this mental shift occurs, we’ll get more powerful athletes, guaranteed.
-Jon Gilson
This article is a great segue into Thursday's workout below, which was a CrossFit.com main site WOD from the Fall of 2014. The WOD looks so simple on paper - it starts out harmlessly in terms of loading - and some athletes may be convinced that they can start at the Rx weight of 75/65 lbs (as we have scaled it at Arena Ready) and have no problems getting into the 20+, 25+, or even 30+ minute range. Here is where understanding 1) what the intended stimulus of the workout is; 2) how your current strength and fitness levels fit into that intended stimulus; and 3) how best to scale & approach the workout in order to get the highest possible power output and overall benefit can greatly improve the effectiveness of the workout and the positive adaptation you glean from doing it at an appropriate sequence of loading.
Here are two former CrossFit Games athletes, and still some of the fittest guys out there, doing the WOD starting at 75 lbs. Their final scores were 25 minutes (Pat Barber) and 35 minutes + 4 reps (Wes Piatt):
WOD FOR 12-19-19:
With a Continuously Running Clock...
Complete 5 Thrusters Every Minute For As Long As Possible:
0:00 - 5:00 use 75/65 lbs
5:00 - 10:00 use 95/75 lbs
10:00 - 15:00 use 115/85 lbs
15:00 - 20:00 use 135/95 lbs
Etc...until you cannot complete 5 reps within the minute
*Continue adding 20/10 lbs every 5 minutes for as long as you are able.
*Score is minutes completed plus any reps in your final partial minute.