Arena Ready 3.0: Phase One

Arena Ready 3.0: Phase One

Memorial Day Weekend Moving 

As many of you saw in last week's thread in the private Arena Ready facebook group, the first phase of Operation Arena Ready 3.0 (AKA move the gym one mile west) will begin this Friday afternoon, May 25th, as we shut & move the AR North side of the gym.  As such, we'll be closed on Saturday and Sunday, May 26th and 27th, and depending on the status of the initial work we may also need to close on Friday afternoon, May 25th.

Since we aim to prioritize a safe environment for our members we want to avoid training hours during times which could involve dust, fumes, equipment being displaced, etc.  We thank you for your patience and will keep everyone posted here, on the FB group, and through the Mindbody schedule as to the status of Friday afternoon when the activity draws nearer.  

Memorial Day Monday "Murph"

As per worldwide CrossFit tradition we'll be doing the hero WOD "Murph"on Memorial Day Monday, May 28th.  Currently we have a Holiday Class on the schedule at 10:00am and if it fills up ahead of time we may add another class to accommodate the capacity (so please sign-up well in advance starting on Monday, May 21st, and cancel ASAP if you know you cannot make it so someone else can take your spot).

WOD For 05-21-18:

1 Power Clean + 3 Push Presses:

12 minutes to build to a top set

 

-then-

 

AMRAP 12 Minutes:

400m Row or SKi

21 KB Swings @ 70/53 lbs

12 Chest-to-Bar Pull-ups

Touch-and-Go

Touch-and-Go

How about a little touch-and-go snatching, partner style?  Come on in and get your AR Sweaty Saturday Special fix on! 

Happy weekend!

WOD For 05-19-18:

With a Partner on a Running Clock...

A) From 0:00 - 10:00

Power Snatch:

Using the same barbell, both partners establish a heavy "touch-and-go" triple.

 

"Touch-and-go" means there is no dropping, resetting, or pausing at the floor between reps (a pause at the hip or thigh is acceptable if needed).  Partners must strategize loading and unloading the same barbell for each set as needed. 

 

B) From 13:00 - 30:00

AMRAP 17 Minutes:

12/9 Calorie Row

6 Power Snatches @ 115/80 lbs

12 Wall Balls @ 20/14 lbs

 

Partners complete one FULL round before switching.

Friday AMRAP Mash-up

Friday AMRAP Mash-up

Happy Friday, friends!  

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WOD For 05-18-18:

A) AMRAP 8 Minutes:

16 Dumbbell Snatches @ 50/35 lbs (alternate)

8 Ring Dips

8 Box Jumps @ 30/24 in

 

B) Tabata:

Hollow Rocks

Today we will score this as TOTAL accumulated reps across all 8 rounds.

 

C) AMRAP 4 Minutes:

16m Dumbbell Overhead Waiter Carry @ 50/35 lbs (26 ft down & back, switch sides every round)

8 Hand Release Push-ups

8 Box Jumps @ 30/24 in 

 

*Rest 4 minutes between A, B, and C.

Clothing Swap Reminder 3 of 4

Clothing Swap Reminder 3 of 4

The clothing swap items at the gym have grown and include some pretty sweet gear, including several pairs of nearly brand new (maybe they'e actually completely new?) Reebok Nano and Nike Metcon training shoes, new or nearly new baby clothes, and some fancy baby and toddler toys (somehow the swap expanded into different departments of goods).

If you're interested pop upstairs in AR South (that's the main gym side), check out the loot, take anything that you can use, and (if you wish) leave anything you think could find a potential new owner.  

Here's the original post courtesy of Coach Kate:

Clothing Swap at AR!

I've put a bin upstairs, next to the cubbies, for clothes swapping. It might be a bit small, but something to get started. Add and subtract as desired. I'll donate everything (including the lost and found) before the AR move.

There's demand for a men's clothing swap too, I'll drum up another container for the boys. Guys, bring some clothes to share!

WOD For 05-17-18:

"The Lyon"

5 Rounds, Each For Time of:

7 Squat Cleans @ 165/110 lbs

7 Shoulder-to-Overheads

7 Burpee Chest-to-Bar Pull-ups

(REST 2 Minutes Between Rounds)

 

*The 2 minutes of rest between rounds is mandatory and athletes are responsible for timing their own rest periods and round start/end times.

*Ideally use a pull-up bar that is at least 6 inches above your max reach.

*Official score for the workout is the time for EACH round, HOWEVER in the gym we will also score this as your TOTAL time including rest periods.

(Hero workout courtesy of CrossFit.com)

Swolemate Shirts

Swolemate Shirts

As most of you have already seen we have "Find Your Swolemate" men's tees and women's sleeveless shirts (AKA muscle tees) back in stock at the gym for sale.  Dani posted about them in the private Arena Ready Facebook group on Friday and many have already grabbed a few and started sporting the new gear.

This new crop of shirts are navy (with red AR logo on the front) so they're not as pictured below in the old photo of #Infarkle sporting the OG red versions - so if you already have an original you can add a new color to your collection!   

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WOD For 05-16-18:

With a Partner, 3 Rounds For Time:

1000m Row SPLIT

100 Double Unders SPLIT

100 Walking Lunges ACCUMULATE TOGETHER

100m Single KB Farmer Carry @ "HAP" (50m Right then 50m Left) TOGETHER

 

Partners share the same rower and split the 1000m in any manner (does not have to be equal). Same for the 100 double unders.

Partners perform the walking lunges together (AKA simultaneously) and must accumulate 100 reps total, but reps do not have to evenly shared - e.g. your partner may do 60 reps in the time it takes you to do 40 reps, or vice versa.

The Farmer Carry should be as "Heavy As Possible" (HAP) without needing to set the KB down outside.  Both partners will be carrying their own KB, and both athletes switch sides (right to left) at the turnaround. 

The partner who completes the Farmer Carry first may start the next row immediately (they do not have to wait until both partners are in the gym).  However, the other three movements (DUs, WLs, FC) cannot start until all reps of the prior movement have been completed.

How To Watch 2018 Regionals

How To Watch 2018 Regionals

Just because we don't have an Arena Ready athlete competing at Regionals this year doesn't mean you shouldn't watch all the action!  The three Regional weekends provide some of the most exciting CrossFit competition of the entire year, and some would say the drama and unexpected twists and turns (e.g. dark horses making names for themselves, perennial favorites falling short) make for even more entertainment than the CrossFit Games World Finals themselves.  I think I might agree with that sentiment.

The first Regional weekend is this weekend, and from Friday through Sunday the East, South, and Europe Regions will do battle to find the fittest athletes who will move on to Madison to compete for the whole enchilada.  Check out "How to Watch The 2018 Regionals" on the CrossFit Games website here, which includes schedules and live viewing/streaming instructions for watching on Facebook and on CBS/CBS Sports.

WOD For 05-15-18:

Back Squat (Week 13):

2-2-2-2 Climbing to a Heavy Top* Set, then...

Two Drop Sets:

1x2 @ 85% of your top set

1x2 @ 80% of your top set

*If possible dd to your top set of TWO from last week 05-07-18.

 

-then-

 

AMRAP 7 Minutes:

7 Burpees

7 Box Jumps @ 24/20 in

7 Toes-to-Bar

 

Thank you notes can be sent to Sarah for this one.  I told her, "Oh, that's just plain mean."  She laughed.  Enjoy! 

Motivation Monday: The Good Stuff

Motivation Monday: The Good Stuff

"All the good stuff is on the other side of tired." 

-Andre Agassi

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WOD For 05-14-18:

"Lemon on a Pear"

16 Rounds For Time:

8 Air Squats

4 Handstand Push-ups

2 Power Cleans @ 205/145 lbs

Coach Kate's Barbell Tune-up Shop

Coach Kate's Barbell Tune-up Shop

Following our GM Dani's facilitation of the servicing of all our Concept2 Rowers and Assault Air Bikes Coach Kate has been methodically working on servicing all of our barbells at the gym - cleaning the collars, sleeves, and bushings/bearings and re-lubricating the parts so they spin like new.  Thanks, Kate, for helping make our Olypmic lifts feel snappy and crisp on the bar!  Remember that if a barbell seems like it's spinning slowly or feels "off" for some reason please let us know so that we can take a look and address it ASAP.

Kate's help with our barbells reminds me to re-post a little barbell etiquette reminder from years past - so here you go:

Every few months (without fail) someone sends me this video, usually when they've first discovered its existence on the internet: 

Turn up the sound for full cringeworthy effect

I think people just like the thought of me cringing, or get a kick out of imagining my head about to explode.  If you think I'm bad, you should see Coach Hillary when she sees/hears someone drop an un-loaded barbell - I usually leave the room because I fear for my life at that point.

On rare occasions someone who thinks dropping an un-loaded bar is the norm asks me "hey, what's the big deal anyway?!"  Maybe they did it at their old gym.  Maybe they've seen a video or been around a situation like the one above and just feel like they should be able to drop the un-loaded barbell too - I'm here to tell you to CUT THAT ISH OUT ASAP.  It breaks the barbell, and sadly I need to inform you that you're not competing at the World Championships of Olympic Weightlifting.  The day you can snatch three times your bodyweight you have my permission to drop every single bar at the gym and I'll pick them all up for you while apologizing that we have so many.    

Roger Federer uses a brand new, freshly strung tennis racket for about 12 minutes and then never touches it again - he's welcome to smash that racket afterwards, break it in half, or donate it to a kid (that's probably what actually he does).  People at a public park or private tennis club would either think you were careless or an asshole if they saw you dropping your racket, bashing it against the floor, or tossing it around like you were never going to use it again.  In most cases they would be right - so pretty please STOP THE BARBELL DROPPING.  

Here's a nice little video courtesy of (who else) Coach Hillary on how to unload a barbell properly without dropping it:

And while we're already on the topic, why not include our original post on Barbell Etiquette in general.  This may be helpful for new folks, as well as the old vets who still don't abide by the code that the rest of us try to uphold...

Barbell Etiquette

Here are a few friendly reminders regarding barbell use and etiquette in the gym.  A few items can go a long way for helping to keep the barbells spinning well (and lasting a long time), and you and your fellow athletes safe.  We're fortunate at Arena Ready to have mindful and courteous athletes/members, but a little reminding never hurts anyone.

First, regarding the barbells and bumper plates themselves:

  1. Please do not drop an empty (unloaded) bar, or allow a loaded bar to skip into the wall or pull-up rig.  Yes, I know they drop empty bars in the training room at the World Championships (see video above), but like many things you've seen on Youtube that you shouldn't do yourself, this move is not OK.  When we coach at Nationals or Americans some of the lifters do it there too, and they all look like assholes.  Dropping the empty bar breaks the bushing/bearing thereby rendering it unable to spin during the lifts (snatches, cleans, etc), and that can present some major safety issues for athletes.  What's the big deal about the bars spinning you may ask?  Try snatching or cleaning with a cheap bar from a commercial gym and let me know how that goes for you (kidding, don't actually do that).
  2. Wipe off any blood, skin, excessive sweat, etc with a disinfectant wipe immediately after barbell use.  And if you notice you're bleeding during a workout please tend to it immediately (i.e. before continuing the WOD) - there is Bactine spray, bandages, and athletic tape next to the gym desk.  Just let a coach know you need them and we're happy to help.  Contrary to what you might see on social media, bleeding all over the place during a workout is not badass, it's just gross... and unsafe.
  3. Put the collars (AKA "clips") on for all your lifts, and load the heaviest plates on the inside. 
  4. Use as few plates as possible.  I know it's fun to load seven 10s on each side, but it makes you look like a noob - so please roll out the bigger plates when you take your jumps in weight.  This is where it helps to lift with a buddy and share the task of loading and unloading plates. 
  5. Dropping a bar from overhead loaded with just a pair of 10s will eventually bend and break the 10s, so please refrain from doing so.  If you have a bar loaded with just a pair of 10s then lower it to thigh-level under control and then drop it.  Too tired to do so?  Then it's too heavy for you.
  6. The Olympic-style weightlifting kilo plates (think rainbow colors) and accessory equipment on/near the platforms should be used for only that - Olympic weightlifting on the platforms (when they're down).
  7. There is an Eleiko competition bar on the floor behind the weightlifting platforms, as well as other assorted weightlifting-specific barbells.  If you have competed in a national-level Olympic weightlifting meet, or have posted a competition total high enough to do so, then feel free to use it for your lifts.  If not, please leave it alone (yes, it's supposed to be stored lying flat on the floor like that).  If I see it leaning against a wall vertically, racked in a squat rack, stored on the wall racks with the CrossFit/Rogue bars, or being used in a CrossFit WOD my head may actually explode and the gym will thus be closed indefinitely.   

Second, regarding lifting the barbells in class with your fellow athletes:

  1. Don't ghost ride the bar We drop (loaded) barbells like ladies and gentlemen at Arena Ready.  Control it down or follow it with open hands and settle it on the first bounce.  People who ghost ride bars in CrossFit are like people who drive big ass trucks in order to compensate for lacking in other areas.  They should wear T-shirts that say "My ghost riding barbell expresses what my lifts cannot."
  2. During a lifting session or barbell class try to avoid walking directly in front of someone taking a big lift.  It's distracting and shows poor form.  Safety-wise please also avoid walking next to, or directly behind, someone taking a big lift.  In CrossFit WODs the etiquette is a bit different, since we're on the clock and often have to quickly transition between different movements - in this case we simply ask that you be a good neighbor and look out for one another.
  3. High five or fist bump your fellow athletes when they hit a PR.  Or clap.  Or cheer and shout.  Then tell them to hit the PR Gong.  After all this is supposed to be fun, and we're lucky enough to have a bunch of cool and interesting people to train with and become better.
  4. Anytime someone hits the PR Gong (and you hear that unmistakable sound) you MUST immediately stop what you're doing and respectfully bow, with hands pressed together.  Bow to respect the PR.  Bow to respect the hard work it took for your fellow athlete to achieve the PR.  Bow because dammit it's funny as hell when a room full of people in a noisy ass gym stops everything and bows at the same time.  Coaches reserve the right to issue burpee penalties to non-bowing athletes.   

Any questions?  Feel free to ask away or pick our brains at the gym.  We are always happy to help and I'd rather you ask us than wonder if something is acceptable or not.

Happy lifting!

WOD For 05-12-18:

"Beyond The Whiteboard Error 404"

With a Partner For MAX POINTS in 22 Minutes:

50 Calorie Row, Ski, or AA Bike* (MF = 44 Cal, FF = 38 Cal)

50 Reps Pull-ups / Chest-to-Bar Pull-ups / Bar Muscle-ups (1 / 2 / 3 points)

50 Calorie Row, Ski, or AA Bike

50 Reps Front Squats / Overhead Squats / Thrusters @ 135/95 lbs (1 / 2 / 3 points)

50 Calorie Row, Ski, or AA Bike

50 Reps Power Cleans / Clean & Jerks / Power Snatches @ 135/95 lbs (1 / 2 / 3 points)  

 

-Only one person working at a time (no tagging required).

-The athlete decides which of the 3 available movements to complete for each "rep" in order to score "points" (only 50 "reps" are allowed for each set of movements), and the athlete can switch back and forth between movements as they wish.

-The teams must keep a running score of their points, with the most possible points per set of movements being 150 (50 "reps" x 3 "points" each = 150 points).

-Only the last row/ski/bike the team begins counts as points (in which case each calorie is 1 point). In other words, if you're ending on the row/ski/bike those are counting as points and if you're ending on the bar or barbell then your last row/ski/bike counted as points. 

-If the team completes the full 300 "reps" before 22 minutes expires they start again at the top.

Friday Jock Jams and Bench Press

Friday Jock Jams and Bench Press

Yes, I programed this workout before the Regional "Linda" event was announced.  No, I'm not tempted to change it to actual "Linda" - I like it just the way it is in the context of the rest of the week.  Yes, you're welcome to do "Linda" at Open Gym this Sunday if you like.  No, power cleans are not the same thing in "Linda" - it is, and always was, full cleans.  No, we're not doing cleans on Friday. Yes, the percentage of bodyweight metric in classic "Linda" favors smaller athletes - so yes, the larger athletes like the set weights for the Regional version.  No, I don't want to explain why that is here but I'm happy to talk about it in the gym if you're wondering why that is.

Yes, I'm almost done answering my own imaginary questions.

(just one more, I promise)

No, this is not how you spot the bench press for your AR homie.

WOD For 05-11-18:

For Completion (NOT For Time):

Bench Press:

5-5-5-5-5

Double KB or DB Single Leg Deadlift:

10-10-10-10-10 (each side)

 

Warm-up to a working weight for the bench press and call that your first set.  Then climb in loading to a top set for the day.

For the deadlift prioritize position and a controlled tempo over load.  It's hard.  Do it right or you're missing the point (lest you forever be relegated to "Emo Butt"... you know, good for skinny jeans but bad for lifting anything heavy or being generally physically useful).     

2018 Regionals Events 5 & 6

2018 Regionals Events 5 & 6

The two final events of the 2018 Regionals - or Day 3 of the competition - were announced and these look to be the most exciting ones yet this year.  Of course, I'm a little biased because Event 5 reeks of Arena Ready style (in a good way haha). 

WOD For 05-10-18:

Squat Snatch + Hang Squat Snatch + Overhead Squat:

12 Minutes to Build to a Top Set

 

- then -

 

4 Rounds For Time:

400m Run

12 Toes to Bar

8 Squat Snatches @ 135/95 lbs.

2018 Regionals Events 3 & 4

2018 Regionals Events 3 & 4

Well, things got a little more interesting following yesterday's post.  I think Cassie was wondering where this one was in 2017 haha...

And I'm pretty sure Amy, Liz, and Sarah would have excused the bar-facing burpees on this one for the opportunity to cycle that barbell quickly (particularly after the "Year of The Dumbbell" at 2017 Regionals)...

Hey look, bar-facing burpees!

WOD For 05-09-18:

Alternating EMOM For 6 Rounds (24 Minutes):

1) 8 Bar-Facing Burpees THEN 3 Hang Power Cleans @ pick load

2) 18/14 Calorie Row, Assault Bike, or Ski

3) Max Hollow Rocks

4) Rest

 

Climb in loading with each round on the hang power cleans.

2018 Regionals Events 1 & 2

2018 Regionals Events 1 & 2

For the first time in seven competition years there won't be an Arena Ready athlete competing at the CrossFit Games Regionals (gee thanks babies, physician residencies, and moving LOL).  They tell me, however, that even without an AR athlete in the game they still actually hold the Regional competition - who knew?

During Memorial Day weekend the fittest athletes up and down the West Coast of the US and Canada will compete at the "West Regional" (yep, that's what it's called now as the 4th iteration of our region) in Del Mar, CA and the field is going to be stacked with big names and crazy talented athletes.  The first two events of the weekend were announced on Monday, and they're workouts we've actually done at the gym before - the first as a Gladiators special, and the second as a holiday WOD a couple of years ago.  But both iterations at Regionals will have a bit of a twist: the "Triple 3s" will use the Assault Air Runner (snooze alert) and Regional "Linda" will have set weights based on the average bodyweight of the Games competitors from the previous year, which actually bodes well for the larger athletes in the field.

I think you might see a gymnastics triplet "Weight Vest Mary" or handstand walk mix-tape of sorts for Event 3 during the next workout announcement, but we shall see shortly.    

Not the most exciting Day 1 from a spectator standpoint thus far, but perhaps that was part of the planning process since the Friday of Regionals is always the least attended of the three days of competition.

Excited to see what the other events will be!  

WOD For 05-08-18:

AMRAP 7 Minutes:

15 Deadlifts @ 245/175 lbs

10 Box Jumps @ 30/24 in

5 Ring Muscle-ups

 

-Rest 5 Minutes-

 

AMRAP 7 Minutes:

7 Chest-to-Bar Pull-ups

14 KB Swings @ 53/35 lbs

21 Wall Balls @ 20/14 lbs