Coach Kim: An Inspiration

Coach Kim: An Inspiration

So proud of Coach Kim and her effort this weekend at the 2019 NorCal Masters Competition! Some thoughts to come in tomorrow’s blog but for now just a big shout out to this woman who inspires so many of us at Arena Ready every day…

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WOD For 01-28-19:

On a Running Clock…

A) At 0:00

For Time:

15-12-9

Deadlifts @ 255/175 lbs

Strict Handstand Push-ups


B) At 13:00

For Time:

21-15-9

Power Cleans @ 155/105 lbs

Pistols (alternate)

Coach Kim's Saturday Heat Times

Coach Kim's Saturday Heat Times

Per the blog post yesterday, here are the Saturday heat times for Coach Kim at the 2019 NorCal Masters Competition.

WOD 1 - 10:18am

WOD 2 - 1:20pm

WOD 3 - 3:33pm

The competition will take place at the Marin County Civic Center:

3501 Civic Center Drive

San Rafael, CA 94903

We will post Sunday heat times to the private Arena Ready Facebook Group on Saturday evening once they have been released. For carpooling or organizing with AR buddies feel free to post in the private Facebook Group to connect with others who may be heading over.

Good luck, Kim!!!

WOD For 01-26-19:

With a Partner Against a 25-Minute Clock:

BUY-IN: 800m Run TOGETHER

… then, AMRAP of…

30 Sumo Deadlift High Pulls @ 95/65 lbs

30 Push Presses

30 Lateral Bar Burpees

30 Thrusters

30 Calorie Row, Ski, or Assault Bike (FM Pairs = 27 Cal / FF Pairs = 24 Cal)

*The faster runner starts on the SDHP immediately and does NOT have to wait for their partner to complete the run.

*One athlete working at a time on the AMRAP, switch whenever you like (tagging not required).

Coach Kim at NorCal Masters This Weekend!

Coach Kim at NorCal Masters This Weekend!

Go Coach Kim, GO!!!

Arena Ready has a long history of competing (and having a blast cheering for those competing) at the NorCal Masters Competition every year— it’s one of the Bay Area’s largest, most competitive, and most well-run fitness comps. Last year four of our coaches and most experienced athletes took the competition floor at this event — Coaches Kim, Hillary, Amy, and Alyssa:

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This year Coach Kim will be flying the AR flag solo at the competition, and so the cheers from her fans will be even louder and more focused! The competition runs on both Saturday and Sunday and we’ll have groups of Arena Ready folks coming by both days to watch, shout, support, and witness some amazing fitness — so come on by and join us to see Kim do her thing and crush some WODs.

You can check out the WODs Kim will be up against by clicking here — the competition will take place at the Marin County Civic Center and we’ll post Kim’s heat times in tomorrow’s blog if the organizers get them to her in time.

Go KIM GO!!!

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Just a portion of the AR cheering section from last year’s competition (and yes, I asked Sarah if I could post this pic which includes her at 7 months pregnant… obviously, I knew to ask… duh)

Friday’s WOD

You have seen a “12 climbing sets” WOD like this before, but with a different rep scheme. The general idea is the same, but the set & rep combination is different — thus your approach may be different depending on how it feels once you get warmed up and ready to go.

Performing this workout as written/prescribed or “Rx” can provide our most experienced athletes and strongest squatters an “all strength” day of challenging barbell work —they know the sort of training effect this style of workout will have on them in terms of effort, fatigue levels, and recovery (it’s simple but oh so tough!). For our new athletes a workout like this offers a GREAT opportunity to accumulate reps with all three squat variations without worrying about loading/weight or having to rush — since strength gains and adaptations come with confidence, and confidence comes with comfort, start building your comfort level with these lifts by getting under the bar (or PVC!) and just practicing reps and getting the technique drilled.

You don’t have to be great to start… but you have to start to be great.

Happy Friday!

WOD For 01-25-19:

Overhead Squat:

5-5-5-5-5

 

Front Squat:

4-4-4-4

 

Back Squat:

3-3-3

 

If performing this workout as Rx (Black Level) the goal is to increase the weight every set, for a total of twelve consecutive climbing work sets (i.e. the bar only goes up in weight). If that is unreasonable (be honest with yourself!) decrease the weight when starting the next movement, then climb back up again as your technique allows.

An example of performing this workout as Rx is as follows: 

Overhead Squat 5x95, 5x115, 5x135, 5x145, 5x155 directly into...

Front Squat 4x165, 4x185, 4x195, 4x205 directly into...

Back Squat 3x225, 3x245, 3x255

Powers on Powers

Powers on Powers

We’ll give those “Karen” legs one more day above parallel as we go back-to-back power variation lifts with the snatch and clean (Wednesday into Thursday).

Yes, box jumps again this week. Don’t you worry the volume (including yesterday’s dubs has been accounted for, like it always is)… just make sure that if you’re using a higher box that you clear it every time.

Save those shins!

WOD For 01-24-19:

Power Clean:

5-4-3-2-1

Climbing as your technique allows

-then-

AMRAP 9 Minutes:

12 Single Dumbbell Hang Clean to Overhead @ 50/35 lbs (switch sides after 6 reps)

9 Toes-to-Bar

6 Box Jumps @ 30/24 in

Double Take

Double Take

If you’re doing a double take because this looks familiar then you’d be right — last Tuesday we used a similar (but slightly different) format with squat cleans and bar muscle-ups. This week the time constraint on the row is a bit shorter (read: more intensity, less gaming the pace), the barbell movement has become lighter and faster (read: more reps), and the skill element becomes double unders.

Should be a fun mid-week burner, so we hope you enjoy!

WOD For 01-23-19:

Hang Power Snatch:

3-3-3

*Quickly build to a weight heavier than to be used below

-then-

3 Rounds For Max Reps:

2 Minutes of Rowing For Calories

2 Minutes of Hang Power Snatches @ 95/65 lbs

1 Minute of Double Unders

(Rest 2 Minutes Between Rounds)

*There is no built-in transition time from movement to movement

*Post THREE scores in the gym: total reps for EACH movement (Row, Snatch, DU)

Karen Kardio

Karen Kardio

You might be asking yourself “Seriously, how many ways can Rob mess with the workout Karen?!”

Lots of ways, Susan. Lots of ways.

(plus the Open is coming and you know that after a YEAR OF NO WALL BALLS they’re going to make their return big time. Trust me, I auditioned to play a doctor on TV once)

WOD For 01-22-19:

Deadlift:

5-5-5-5-5

-then-

“Karen Kardio”

For Time:

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

***You MUST complete 5 Burpees every minute on the minute starting at 0:00 (AKA “3-2-1 Go!”)

Monday Sans Barbell (But Plenty of Fitness)

Monday Sans Barbell (But Plenty of Fitness)

After a veritable cornucopia of barbell movements woven into the programming from Thursday through Saturday (how ‘bout that partner piece, eh?) we’ll spend our time during Monday’s WOD without a barbell in sight…

Hope you all had a great weekend.

WOD For 01-21-19:

4 Rounds For MAX REPS:

(0:45 Seconds Work Per Movement / 0:15 Seconds Rest Between Movements)

Chest-to-Bar Pull-ups

Box Jumps @ 24/20 in

Single Dumbbell Walking Lunges @ 50/35 lbs

KB Swings @ 70/53 lbs

(Rest 1:15 Between Rounds)

*Support the Dumbbell in any fashion with at least one hand wrapped on the handle EXCEPT for on top of your head (e.g. held at your side, racked on the shoulder, held overhead)

MLK Holiday Schedule

MLK Holiday Schedule

Please note the following schedule changes for the Martin Luther King Jr. holiday this Monday, January 21st:

6:00am and 7:00pm CrossFit Classes are cancelled

11:00am CrossFit Class has been ADDED!!!

Based on the historical attendance from the past several years on MLK Day we think this should help the mid-day class surge (and mitigate the early and late classes of only a few people… sorry in advance if you’re one of the few). Thanks for your attention and happy weekend to all!

WOD For 01-19-19:

With a Partner For Time:

4 Cycles of:

12 Hang Power Cleans @ 155/105 lbs

9 Front Squats

6 Push Jerks

1200m Row

3 Cycles of:

12 Hang Power Cleans @ 155/105 lbs

9 Front Squats

6 Push Jerks

900m Row

2 Cycles of:

12 Hang Power Cleans @ 155/105 lbs

9 Front Squats

6 Push Jerks

600m Row

*Only one athlete working at a time, switch whenever you like.

Friday EMOM Snatch Reply

Friday EMOM Snatch Reply

Well, sort of.

If you were here for last Friday’s EMOM then you have a pretty good feel of how this format goes. This time we’ll start each minute with dubs, so the accumulation of fatigue will be more skill-based than anything else. If you’re efficient with double unders then this will most likely feel fun and methodical (assuming you also like to snatch… but let’s face it just about everyone here likes snatching). If your double unders need work then your going to have plenty of opportunity to practice them in twenty total small doses.

Remember to do the math and keep in mind a reasonable total volume if you don’t regularly train higher repetition jumping — and if, by chance, you forget to do so don’t worry our scaling will remind you as always.

Happy Friday, friends!

WOD For 01-18-19:

EMOM 20 Minutes:

15 Double Unders

1 Snatch

*Start at approximately 70% of your current era 1RM and climb to HAP (“heavy as possible”) with good technique. Climbing every round is NOT required — go by feel and focus on technical consistency by making every rep look the same regardless of weight.

*Both power snatches and full (AKA “squat”) snatches are allowed.

Light, Polite, and Spicy

Light, Polite, and Spicy

Where’s Kyle when you need him to ask the legendary question, “Should these be unbroken?”

WOD For 01-17-19:

6 Rounds of 1:30 Work / 1:30 Rest For MAX REPS:

10 Deadlifts @ 185/135 lbs

10 Lateral Bar Burpees

10 Toes-to-Bar

MAX REPS Wall Balls @ 20/14 lbs to 10/9 ft

*Score = total number of Wall Balls completed at the end of 6 rounds

*For every rep of uncompleted movements subtract 2 reps from your score (i.e. “2 for 1” penalty for every time you don’t make it to the Wall Balls)

*Scale appropriately so you don’t get penalized!

-then-

2 Rounds For QUALITY (Not For Time):

20/15 Calorie Row, Ski, or Assault Bike @ RECOVERY PACE

40ft Side Lunges AKA Alternating Cossack Squats

0:30 Seconds Perfect Plank Hold

Wednesday Push-Push-Unilateral-Lunge

Wednesday Push-Push-Unilateral-Lunge

“Live your life in couplets and triplets. Go heavy at least once a week. Every now and then go long. Eat real food. Work hard. Rest when you need to. Laugh a lot. Get out of the gym. Shut your phone off. Enjoy life.”

-Pat Sherwood

WOD For 01-16-19:

Strict Press:

5-5-3-3-1-1-1

*If possible add to your top set from 01-02-19

-then-

AMRep 8 Minutes:

2, 4, 6, 8, 10, 12, etc…

Deficit Handstand Push-ups

12, 14, 16, 18, 20, 22, etc…

Single KB Front Rack Walking Lunges @ 53/35 lbs

*You MUST switch KB front rack sides halfway through each rep round (e.g. the round of 12 must be 6 reps with KB racked RIGHT then 6 reps racked LEFT)

If You Can Hear My Voice Clap Twice

If You Can Hear My Voice Clap Twice

For any athletes in classes running 2 groups for Tuesday’s WOD — please do our coaches a solid and pay careful attention to the logistics instructions and scaling recommendations in the gym so that this spicy workout runs just as smoothly as it should.

We have a thought-out plan (as always) so while we realize your suggestions given in class during the set-up/warm-up phases are coming from a good place (thank you for trying to help) it actually makes it harder to organize things because we already have a pre-planned system ready to go. It’s almost as if the coaches do this regularly or something LOL.

Thank you & enjoy!

WOD For 01-15-19:

3 Rounds For Max Reps:

3 Minutes of Rowing For Calories

2 Minutes of Squat Cleans @ 165/115 lbs

1 Minute of Bar Muscle-ups

(Rest 2 Minutes Between Rounds)

*There is no built-in transition time from movement to movement

*Post THREE scores in the gym: total reps for Rounds 1, 2, and 3 

(WOD inspired by Josh Bridges and slightly modified by yours truly)