NorCal Masters, Kaiser 5K, Sunday Track WODs

NorCal Masters Competition (This Weekend)

Good luck to our four awesome athletes (Coaches Kim, Hillary, Amy, and Alyssa) competing at the 2018 NorCal Masters Competition this Saturday & Sunday!

A reminder about Day 1 (Saturday) heat times is included below -- we will post Day 2 (Sunday) heat times to the private Arena Ready Facebook Group on Saturday evening following the first day's events.

Here are the Day 1 (Saturday) heat times for our athletes:

Coach Kim: 8:37am, 11:05am, 1:02pm

Coach Alyssa: 10:13am, 12:05pm, 2:38pm

Coach Hillary: 11:01am, 12:35pm, 3:26pm

Coach Amy: 11:01am, 12:35pm, 3:26pm

Here's the competition location (click here for more info):

Craneway Pavilion

1414 Harbour Way S

Richmond, CA 94804

Kaiser 5K (Next Sunday, Feb 4th)

In what has become a bit of an awesome Arena Ready annual tradition (started by Coaches Liz and Hillary), several of our members and coaches will be running in the Kaiser 5K on Sunday, Feb 4th (there's a half marathon too if you're so inclined!).  It's a fun day outside with friends and helps support some great causes: the Family House, The Harbor Light Center for Alcoholism and Drug Abuse, Support for Families of Children with Disabilities, and Meals on Wheels.

Come on out and run (or jog, or walk) with a bunch of AR buddies next Sunday -- click here for more info and/or here to register for the event!

Sunday Track WODs With Coach Kim

In light of the two events mentioned above, Coach Kim's Sunday Track WODs will take a hiatus for the next 2 weeks (Jan 29th and Feb 4th), with a plan to return to the track sessions the following weekend.  In other words, GO OUT AND SUPPORT KIM/AMY/ALYSSA/HILLARY this weekend, and then have some fun alongside them (i.e. apply your previous track training sessions to date) next Sunday at the 5K!   

WOD For 01-27-18:

In solidarity with Hillary, Kim, Amy, and Alyssa who all have to run 800m with a med ball on Sunday (and then complete max reps back squats in 2 minutes, woof!), here you go...

With a Partner, For Time:

800m "Run" with a Medicine Ball @ 20/14 lbs TOGETHER

70 Lateral Burpees Over the Barbell

60 Calorie Row (FM Pairs = 52 Calories / FF Pairs = 45 Calories)

50 Front Squats @ 135/95 lbs (no rack)

40 Calorie Row (FM Pairs = 35 Calories / FF Pairs = 30 Calories)

30 Hang Power Cleans @ 135/95 lbs

20 Calorie Row (FM Pairs = 17 Calories / FF Pairs = 15 Calories)

10 Squat Clean Thrusters @ 135/95 lbs

Row Calories Are Adjusted As Follows:

*60 Calories (MM Pairs) / 52 Calories (FM Pairs) / 45 Calories (FF Pairs)

 **40 Calories (MM Pairs) / 35 Calories (FM Pairs) / 30 Calories (FF Pairs)

Only one athlete working at a time EXCEPT for the 800m Med Ball Run which is completed together (each athlete holding their own ball).  The medicine ball may be held/supported in any fashion except on top of your head, and setting the ball down on the ground during the run is not allowed.

The lateral bar burpees cannot start until BOTH athletes have completed the medicine ball run.

Athletes must tag hands at every transition.