Workout of the Day
WHERE'D THE BURPEES GO?
You’ll find out today and tomorrow! (See below for a hint)
Please reach out to Katoa if you have any questions on the new services / procedures introduced during the shelter in place timing:
Unweighted / Weighted DB or KB / Weighted BB programming
Including extra credit or new movements performed
hWOD FOR 04-10-20
PART A (extended warmup)
10 Minute Alternating EMOM
ODD: 12 Wall Sit Wall Slides
EVEN: 12 Straight Let Sit Up
For quality / completion - NOT SCORED
PART B
For Time 15:00 CAP
10 - 20 - 30 - 40 - 50 Alternating Jump Lunges
In between each set perform 10 burpees
Score = time completed
VIDEO FORM REVIEW
We are beginning to offer video form review. For those of you that cannot make it to a virtual session you can submit a video of your workout for us to review and make form recommendations / corrections. To do so please follow the below instructions:
You must submit a link to your video (please do not submit a video file)
Send your link to Katoa via email (find his email on our FB page)
Your email subject MUST contain the following:
Video Review_[date]_[part a / part b / both]
Example: Video Review_4/08/20_Part A
In the body of your email along with the link please write anything you’d like us to comment on specifically, but it is not necessary. If the body is blank then we’ll make general corrections.
Example: “I think my knees were caving in on my squat, but I’m not 100% sure, can you tell?”
Please reach out with any questions.
hWOD FOR 04-09-20
PART A
Tabata Squat Jacks
2:00 REST
-then-
4 Rounds for Quality
10 Superman Pulse
10 Bird Dog Each Side
10 Glute Bridge w/ Heel Dig
PART B
AMRAP 8:00
15 Duffel Bag DL
9 Duffel Bag Clean
3 Elevated Pike Push Up
FULLY AMPED SUPPORT YOUR BOX FUNDRAISER
Our apparel vendor Fully Amped is hosting a Support Your Box Fundraiser. Purchase some SYBF gear on their site and all profits are distributed to CrossFit boxes signed up for their COVID19 support program. Browse their gear here. Keep in mind their gear is on back order due to COVID19, so may take some time to get to you.
hWOD FOR 04-08-20
PART A
EMOM for 3 Rounds
Max set RDL w/ stick
10 alternating pistols
Max bottom squat hold
Rest 1:00
PART B
FT - 15:00 CAP
8-16-32-50-64-80 Air Squats
4-8-16-25-32-40 Alternating Lunge
2-4-8-12-16-20 HR Push Ups
ZOOM REMINDERS
Zoom has implemented a mandatory password on all meetings. The Zoom link and password are always the same, please ensure to check our FB page for Zoom link, password, and powerpoint.
You will also be sent the Zoom password and link from Mindbody the night before your class session if you are signed in.
hWOD for 04-07-20
Part A
4 RFQ 12:00
5 Push up
5 Pike push up
5 Elevated pike push up
1-3 Wall Walk
Part B
6:00 AMRAP
10 Thrusters
14 Bench Hops
REMINDERS & UPDATES FOR THE WEEK
Next Week Schedule:
We are going to continue with last week's 7:00, 10:00, 12:00, and 5:00 virtual class sessions.
Zoom Security Update:
Zoom has implemented a mandatory password on all meetings. As a reminder the Zoom link and password for all classes are always the same - find them posted to FB nightly along with the class plan.
Class plan & Blog Update:
Moving forward we are not going to post the full workout directly on the blog. We will move back to posting just the Black version of the daily WOD. However, we will shift to posting the class plan (including warm ups/scaling), and Zoom link/password reminder to FB every night - for the purpose of sharing within our community walls.
Pre-Class Email Update:
We've been emailing the virtual class an email :15-:30 prior to the session with equipment, zoom link, and class plan. Moving forward, athletes signed up for class will get an email reminder the day before. If you sign up the day-of or happen to join late, look for the class plan and link/password reminder post to the FB page. (You can always use a previous link/email as well!)
hWOD FOR 04-05-20
WORKOUT
10:00 Plank Hold (high or low)
Every time you break:
10 sprawl tuck jumps
Score = time completed
WEEKEND REMINDERS
Saturday Classes:
Classes will be held during their normal times tomorrow - 8:00, 9:15, and 10:30. See you online!
AR Cooks:
Last Saturday coach Lindsey held a group cooking session over Zoom, and went over a full recipe - which included scaling options! She will be hosting another session this Sunday @ 5:00. A "meal prep" session for the week. Find the recipe and grocery list here. If you are interested please sign up for the session via Mindbody.
Virtual Gallery:
UPDATE 4/03 @ 9:40 PM:
We are rethinking our virtual gallery after some concern has been expressed. We wanted more of AR to be shared with more members, but will need to reassess how that's done. Please reach out with any questions.
hWOD FOR 04-04-20
WORKOUT
FOR TIME | 24:00
3 ROUNDS OF:
———
20 Pike Push Up
20 Single Leg Deadlift (10 each)
4 CYCLES OF:
25 Air Squat
———
Score = time completed
FRIDAY SNATCH DAY
Back to something familiar (relatively speaking). SNATCH THERAPY FRIDAY.
We know this time has been a difficult and uncertain time. We hope you find comfort in the AR community now more than ever. We understand that at home workouts can be challenging, so please lean on us for fuel. If you need a virtual kick in the tush, then join a zoom session. If you need some AR interaction join in on the question of the day threads on Facebook or an AR Cooks session. Lastly, if you need support (even beyond fitness) please reach out to us. We are here for you.
We don’t plan to go anywhere, and we thank each and every one of you for your continued support. We are thankful for our fantastic AR fit fam.
hWOD FOR 04-03-20
WORKOUT - PART A
30 Each FOR QUALITY | 12:00 CAP
BTN Presses
Snatch Grip DL
Squat Jumps w/ bar on back rack
WORKOUT - PART B
15:00 CAP
100 Russian Step Up Buy In
THEN AMRAP OF:
10 Hang Power Snatch (w/ broomstick / PVC)
30 Plank Jacks
Score = time completed
FREE CROSSFIT COMPETITION
Free Competition / Support Your Box Fundraiser
CrossFit is hosting a FREE online competition to get the community involved and help raise funds for CrossFit gyms during this time.
Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags.
Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required, and there is an optional donation to any box around the world. CrossFit understands that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community.
Read full details and sign up here, first workout is released on Friday 4/03.
hWOD FOR 04-02-20
WORKOUT - PART A
12:00 | Tabata Each Movement
Single Leg Squats to Couch OR Narrow Squat
Score = total reps per movement
WORKOUT - PART B
5 Rounds for Time | 13:00 CAP
15 Ottoman Jump Overs
OR
30 Step Ups (normal - no Russian step up)
20 Air Squat
Choose based on your equipment - aka duffel bag availability & ability to jump
Score = time completed
EXTENDED SHELTER IN PLACE UPDATE & MORE
Scheduling:
No changes to tomorrow, having all altered schedule classes - 7:00, 10:00, 12:00, and 5:00.
AR Cooks:
Meal prep cooking session this Sunday at 5:00! Read full details in yesterday's blog post. Coach LGB has posted the equipment & grocery list, please find it here.
Virtual Classes On-Demand:
We will update the site to house former class plans and coach recordings to follow along to.
Extended Shelter in Place:
With the announcement of the shelter in place order extension through May 1, we'd like to provide a few updates.
Equipment Lending - We are going to continue not lending equipment through the shelter in place order.
We believe setting up, even contactless, pickup windows would be doing our staff and members a disservice by putting them in undue risk. We also believe it would not follow the SIP order as it is a non-essential activity and reason to leave the home.
30 Day Cancellation Policy - Applies to all contracts and upfront memberships.
Arena Ready has a 30 day written notice cancellation policy. However, during the extenuating circumstances COVID19 has created, if you find yourself under financial duress with your livelihood compromised please reach out to us. We want to keep the community together as much as we can during this trying time, please let us know if you need support.
Keeping AR Alive - Life after COVID19.
Our goal is to be here after the COVID19 pandemic ends. Currently, we are in good shape to do that, however we need your continued support. Our ask of you is to continue your AR membership if you can. Priority should be placed on your family's well being and if that means you need to pause AR, then so be it. However, if you are in a situation where you can continue we humbly ask that you do so.
We are doing our best to provide you with all the fitness & community support you need. In mid-March we updated the group on our new offerings, read the full blog post here. Beyond that, and the updates above, we've also added more virtual class sessions and AR Cooks - read more about both of those items here.
As always reach out with any questions, my virtual door is always open (and real door, when we are back to using real doors).
hWOD FOR 04-01-20
WORKOUT - PART A
10 Minute Alternating EMOM:
ODD - 5 TWO PUMP burpees
(Sorry for the weird demo… best one out there. Basically do 2 push ups then finish the burpee)
EVEN - :30 Plank Turns
WORKOUT - PART B
For Time - 16:00 CAP
21 Hand Release Push Ups
15 Single Arm Snatch
30 Straight Leg Sit Ups
15 Hand Release Push Ups
9 Single Arm Snatch
18 Straight Leg Sit Ups
9 Hand Release Push Ups
Score = time completed
SCHEDULE UPDATE & AR COOKS
Schedule this Week:
Based on the scheduling survey so far the most popular time slot is 10:00 - 11:00. For the rest of this week we will hold a 10:00 - 11:00 session and gauge attendance. Keep in mind we may change class times if attendance fluctuates. We also would like to continue to collect scheduling feedback. Fill out the scheduling survey here if you have not already!
AR Cooks:
Last Saturday coach Lindsey held a group cooking session over Zoom, and went over a full recipe - that included scaling options! She will be hosting another session this Sunday @ 5:00. A "meal prep" session for the week. Recipe and grocery list will come tomorrow. If you are interested please sign up for the session via Mindbody. See here for an example of last week's recipe.
hWOD FOR 03-30-20
WORKOUT - PART A
4 Rounds for Quality | w/ broomstick:
10 OH Squat
:15 hold @ bottom
5 OH Squat
:15 hold @ bottom
:90 Rest
Rest as needed - even if during a set
WORKOUT - PART B
Unweighted:
3:00 AMRAP
50 Bicycle Crunches
MAX single OH squat RIGHT ARM
REST 3:00
3:00 AMRAP
50 Mountain Climbers
MAX single OH squat LEFT ARM
Score = total OH squats completed per AMRAP
SCHEDULING MOVING FORWARD
Moving forward we are going with the past few weeks schedule of: 7:00, 12:00, and 5:00. We do realize that schedule may not work for everyone and are looking for alternative class times. Please fill out the scheduling survey here if you’d like a session during a different time slot.
We are going to begin to share the PowerPoint class plan for each day so you can either use the class plan on your own, or follow along during a virtual session if the screenshare is too difficult to see. Access and download the plan posted to FB each day.
hWOD FOR 03-30-20
WORKOUT
7 Rounds :90 on / :90 off
AMRAP OF:
9 Power jumps or Duffel Bag Cleans
9 Burpees
Pickup where you left off each interval
SWEATY SATRUDAY
Normal Sweaty Saturday schedule again this weekend with regular class times (8:00, 9:30, & 10:30).
My virtual door is always open, email me at katoa@arenaready.com, FB message me, or text me at 808-220-5011 if you have any questions, comments, or feedback. Especially reach out if you need support during this trying time and we’ll always help where we can.
hWOD FOR 03-28-20
WORKOUT
For Time - 20:00 CAP
50 Thrusters
40 Front Rack Lunge (in place)
30 Burpee Box / Ottoman Jump Overs
40 Shoulder to Overheads
50 MB / Duffel Sit Ups