Sweaty Saturday Special Sauce

If you’re the partner who runs faster then congratulations… you get to start the 2nd round of thrusters and the row first. Happy weekend, fitness friends!

WOD For 01-11-20:

With a Partner, Against a 24-Minute Clock For MAX CALORIES:

A) FIRST COMPLETE:

2 Rounds of…

15-12-9 (one person at a time, complete the full movement then switch)

Dumbbell Thrusters @ 35/20 lbs per side

Chest-to-Bar Pull-ups

400m Run with Med Ball @ 20/14 lbs per person (run together)

B) THEN, IN THE REMAINING TIME:

MAX CALORIE Row, Ski, or Assault Bike (one person at a time, switch whenever)

***10 Lateral Burpees-over-Rower Every Time You Switch (one person at a time, switch whenever… if rowing or skiing the burpees are over a dumbbell)

For Part A both athletes must each complete the full reps of the 15-12-9 sequence, with one working at at time to finish a movement before switching — for example:

Partner A does 15 Thrusters

Partner B does 15 Thrusters

Partner A does 15 C2B Pull-ups

Partner B does 15 C2B Pull-ups

Etc…

The faster runner may start immediately on the 2nd round of thrusters (you do not have to wait for your partner to complete the run, but they do need to complete their thrusters before C2B pull-ups can start).

Your score is the total number of calories completed at the end of 24 minutes.

Friday Deads

But of course we couldn’t let it be JUST deadlifts. Be smart about the weights (reinforce good, solid position and technique) and focus on staying explosive on the box after each barbell set. If you’re feeling good and moving well then increase the loading as much as your form allows (make a good decision every time!) — if not then keep the loading lighter (or more moderate) and focus on improving the movement pattern even as fatigue creeps into the picture.

Happy Friday!

WOD For 01-10-20:

Every 2 Minutes For 15 Rounds (30 Total Minutes):

ROUNDS 1 - 5

5 Deadlifts @ pick load

7 Box Jump Overs @ 24/20 in

ROUNDS 6 - 10

3 Deadlifts @ pick load

7 Box Jump Overs @ 24/20 in

ROUNDS 11-15

1 Deadlift @ pick load

7 Box Jump Overs @ 24/20 in

*Go immediately from the deadlifts to the box jump overs, and then use the remaining time to change weights before the next round (if so desired).

*Climbing is allowed as long as form/technique is safe & solid – NO SKETCHY REPS!

*No rebounding – focus instead on explosive power and landing height on the box

Thursday: Slow Down Then Speed Up

Thursday’s program follows-up on the longer, more aerobic piece from Wednesday and incorporates some pre-hab/stability work for the shoulder girdle (a good opportunity to slow down) and then a medium time domain AMRAP triplet with barbell, bodyweight, and skill all rolled into one.

Enjoy!

WOD For 01-09-20:

Turkish Get-up:
3-3-3 (per side)

-then-

AMRAP 14 Minutes:

10 Hang Power Cleans @ 135/95 lbs

20 Hand Release Push-ups

40 Double Unders

Healthy Habits Challenge + AR Slack Channel

With the Healthy Habits Challenge beginning, Sarah, Tony, and Jeff want to invite our members to participate in an AR Slack channel to facilitate encouragement, strategy sharing, accountability, or whatever else you may find useful among other participants in the channel/challenges you join. Check out this post in the private Arena Ready Facebook group for more details on how to join the AR Slack channel, or to post any questions you may have in the comments (there are already several helpful IT tips from Jeff detailed in the comments thread).

Now then, here comes the mid-week movements change-up to give us a break from the barbell and provide a longer conditioning stimulus than we saw through the early part of the week. Enjoy!

WOD For 01-08-20:

2 Rounds For Time:

800m Run

50 AbMat Sit-ups

40 Walking Lunges

30/25 Calorie Row

20 Russian KB Swings @ 70/53 lbs

10 Burpee Chest-to-Bar Pull-ups

Upper Push > Lower Push

Monday’s upper pushing focus (hello shoulders!) transitions into Tuesday’s lower pushing focus as we attack some heavy squats and then a short, intense conditioning piece. Not to worry, friends who like it lower & slower, some longer aerobic pieces await us as the week develops — but first, SKWATS!

WOD For 01-07-20:

Back Squat:

5-5-5-5-5-5

-then-

AMRAP 7 Minutes:

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

5 Burpee Box Jumps @ 30/24 in

If you’re concerned about clearing the box at the Rx height, especially given the movement combination (where did my legs go?!), then scale down and keep your shins happy. In fact, if you cannot land above parallel on the box when starting this WOD you should scale down — the jumping action is intended to be an explosive movement under fatigue, and not an experiment of how one can contort themselves into a crumpled ball when landing on top (you know who you are).

Coach Sarah: Healthy Habits Challenge

10 years ago, I stumbled into my first CrossFit gym after a lifetime of sports, essentially still wanting the six-pack abs I’d never been able to achieve despite tons of calorie counting and endless hours of long slow distance. I was scared of receiving nutrition advice after nearly a decade of disordered eating, so much so that I asked the owner for a discount if I opted out of the nutrition part of their offering (lest you wonder why we leave that an opt-in option at AR). I had also spent endless hours performing long slow distance (despite hating it), thinking that was the key to the physique I wanted, because I lacked an understanding of metabolic systems and the core effectiveness of high intensity exercise). Anyway, it wasn’t long before I came across the nutrition part of Coach Glassman’s Fitness in 100 words… “eat meat and vegetables, some fruit, little starch and no sugar. Eat in quantities that support exercise but not body fat.” Learning to live by these simple sentences dramatically altered my body composition (and probably even my entire life).

As our January Healthy Habits Challenge begins (naturally, starting the Monday AFTER our Holiday Party, because clearly no one was making Spam musubi or banana cream pie so that no one could eat it!) I am reminded of the monumental shift that happened for me as I learned to eat as much as I wanted for the first time in my life (after years of restricting, thinking less was better, to no avail), and to keep my selections based on the stuff that people have eaten for centuries (none of the processed crap, including Paleo, Vegan and Keto fads in packages).

Each year as we introduce this challenge, I’m reminded how important it is to truly consider the impact our daily choices have on our every day wellbeing. I’ll also never forget the destruction my focus on all the wrong things had on my mindset and health for far too many years. The idea with this challenge is not for it to be a source of temporary motivation oriented around restriction and deprivation. It is intended to be an opportunity to focus on creating habits you believe will help you be a healthier version of yourself in the long run, and to give you a bit of accountability (and some shiny stickers) to support you in that goal.

I’m also reminded of my college coach, who emphasized to me time and again that the BASICS are the foundation for everything. It’s the simple stuff, like consistently going to bed on time, or eating fruits and vegetables, and keeping caffeine, alcohol and sugar intake in check, that is the most impactful to our wellbeing in the long run. So often we get ahead of ourselves and want to find the next big thing, when the simple things are really all we need to get the results we desire.

This year our challenges will include the perennial category “favorites” - drink more water, consume less caffeine, alcohol and/or sugar, get more sleep, and nutrition overhaul (which is an opportunity to test an eating style like Whole30, or Paleo, and I suppose macro tracking, Keto, Intermittent Fasting, and vegetarian or vegan if you’re so inclined, but please talk with me first!)

This year in the spirit of embracing the importance of a primarily plant-based diet we’ll also be introducing the 800g challenge, popularized by EC Synkowski of OptimizeMe Nutrition, which in a nutshell means to eat 800g or more of fruits and vegetables per day - increasing fiber intake and micronutrient consumption (and ideally variety). We haven’t seen research to support the removal of [high-quality, unprocessed] meat from your diet, but we’re entirely convinced that the presence of lots of fruits and vegetables (both raw and cooked) in your life will improve your wellbeing, and we’re all for encouraging this part of the primarily plant-based trend.

Also, another new addition will be the digital detox challenge — thanks to Coach Kim for the suggestion!

So, with all this in mind, please consider your current habits, and whether these habits are currently leading you in the direction of your goals. If you find discrepancy between your current habits and the ones you’d like to have, we’d love for you to join us in one or more of the challenges mentioned above starting on January 6 and continuing at least through the end of the month (hopefully you’ll love it and just keep it rolling).

If you’d like us to support you in a challenge not mentioned above, or you’d like guidance about which challenge would best suit your current goals please don’t hesitate to reach out.

-Sarah

WOD For 01-06-20:

Strict Press:

3-3-3-3

Push Press:

3-3-3-3

Push Jerk:

3-3-3-3

-then-

AMRAP 10 Minutes:

8 Seated Double Dumbbell Strict Presses @ 35/30 lbs (per side)

8 Plate Ground-to-Overhead @ 45/35 lbs

16 Kettlebell Goblet Squats @ 53/35 lbs

2020

As we transition into a new decade, Rob and I have been doing the same reflecting that everyone else around the world seems to have been doing - thinking back about how we’ve changed in the past 10 years, all that we accomplished, all we failed to accomplish, and how we plan to take the lessons we’ve learned with us into the next decade.

As you can probably imagine, Arena Ready has defined the past decade for us. It’s been an honor to be part of so many firsts, to see you come in as newcomers a little intimidated, but hopeful, and watch you transform into confident athletes who know your way around the gym, know your limits, and know how to face both strength and weakness with wisdom and grace. You’ve humbled us, inspired us, tested us, and made us so much stronger. In the immortal words of Wicked:

“I've heard it said 

That people come into our lives for a reason

Bringing something we must learn

And we are led

To those who help us most to grow 

If we let them

And we help them in return

Well, I don't know if I believe that's true

But I know I'm who I am today

Because I knew you.”

Going into 2020, we still love CrossFit, and Arena Ready in particular. Our commitment to the pursuit of excellence, and to helping people to live happier, healthier lives hasn’t revealed a better methodology or mindset for helping people to achieve their best selves, both in and out of the gym. We’ve also cemented our philosophy that priorities must be prioritized, and there are certainly seasons for prioritizing fitness and seasons for just getting by a little healthier than you would have been otherwise. No matter the season, it’s so important to be intentional about your choices, recognize the inherent trade offs, and accept that it’s actually not possible to be in more than one place at a time. There is honor in striving for presence, and doing the best you can with the task in front of you, even though sometimes that means you’re missing out on something else you also value. That said, if you aren’t able to prioritize the things that are important to you, sometimes you have to consider reorganizing your life to make space for the thing you’re missing out on, whether that be professional development, health, community, family, or anything else you value.

Closing out this decade and heading into 2020 we’ve finally fully accepted that we need to make more space for things besides Arena Ready in our lives, and in order to do that we have to step back and give others the opportunity to carry the AR torch forward. We will always love Arena Ready, but to get cliche for a second, sometimes even if you love it you have to let it go. And, in the space we will leave open, we believe we finally have the perfect team in place. You already know and love our committed and wonderful staff of experienced coaches, plus you’ve likely met our wonderful recent addition Coach Alex, we’ve already announced Coach Katoa’s transition into the GM position, and as the final piece to the puzzle we’re excited to announce that Tony F has joined us as an Owner (adding a U.S. location to his gym portfolio already including three successful CrossFit gyms in Taiwan). We couldn’t be more grateful to or excited about the group leading us into the next decade.

We will continue to be owners, and we’ll still be around in person coaching and working out for awhile, although in the spirit of full disclosure we are planning a big move later this year (if you’d like more details you’re welcome to reach out to us). Even as we change our physical location, we plan to continue working closely together with the team on the ground to ensure the AR core values stay the same. The new team's goal is to make the AR experience even better, and we have faith that they’ll be successful. But, since we personally are nearing the end of this era, we wanted to take the opportunity to tell you how much we love you before the moment passes.

We’ve said it so many times throughout the years, but only because it’s true: thank you for giving us the honor of being part of your fitness journey. Thank you for trusting us, for believing in us, and for giving us the opportunity to follow this dream. You will always be part of our hearts, and again, back to Wicked:

“It well may be

That we will never meet again

In this lifetime [ok, maybe that’s a little dramatic…]

So let me say before we part

So much of me

Is made of what I learned from you

You'll be with me

Like a handprint on my heart

And now whatever way our stories end

I know you have re-written mine

By being my friend…

Because I knew you, I have been changed for good ❤️💙”

WOD For 01-04-20:

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.

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