Welcome Katoa: AR's General Manager
We would like to officially welcome Katoa Ahau to the Arena Ready staff as he joins our team in the role of Coach and General Manager! You’ve likely been in class with him, or had the entertaining misfortune of partnering with him in a team WOD (he goes hard, and he goes fast LOL), so many of you are already familiar with his impressive work capacity & strength, humble enthusiasm, and welcoming energy (I think they call that the spirit of Aloha). Katoa has also been coaching many of us in class over the fall & early winter, bringing his experience as a former D1 athlete and lifetime fitness enthusiast to the community.
Here’s a little about him, from the man himself...
Hello Arena Ready Family!
I’m so excited to have been a part of the Arena Ready community for these last 3 months, working out, shadowing other coaches, and coaching some fantastic athletes.
I was born and raised in Hawaii, on the island of O'ahu. If you ever need any food or activity tips, I’m your guy! Rob and I share the same alma mater, as I graduated from the University of San Francisco in 2018. Although I’m one of the younger members of the community, I bring a wealth of CrossFit and athletic experience that I look forward to sharing with all of you.
I was a 4 year student-athlete while at USF. I ran Cross Country and participated in Track and Field where I ran the 200, the 400, the 800, and threw the javelin. During my athletic career I underwent Tommy John surgery to fix a torn UCL, and as such I also look forward to bringing my rehab experience to the gym as a useful tool for our members.
I am an aspiring competitor, with aims to make it to the CrossFit Games. Before AR I was following a CrossFit program and training at a regular, un-affiliated gym. Prior to obtaining my Level 1 certificate I was captain of the USF Track team for 2 years, as well as a guest instructor at my brother's fitness studio in Las Vegas.
If we haven't met yet there's no doubt you'll see more of me as I coach classes throughout the week. Don't be afraid to introduce yourself - I look forward to getting to know & coach everyone in the Arena Ready community!
Please join us in welcoming Katoa to the team!
WOD For 12-16-19:
Strict Press:
5-4-3-2-1-1-1
Use the seven working sets to build to a heavy single for today.
-then-
Back Squat:
1-3-1-5-1-7
The goal is three heavy singles, each followed by a “down set” of multiple (and ascending) repetitions. The athlete should build to their first single with 3-4 warm-up sets, and then once the first single is taken there should be no “in-between” or “test” sets during the SIX total work sets.
Since this type of session requires the athlete to “go by feel” some will inevitably ask for advice on loading - here is a rough idea of what a typical progression might look like for someone who squats approximately 250 lbs as a 1RM (keeping in mind that athletes will vary!):
Empty Bar + Three to Four Warm-up Sets, then…
1 @ 225 lbs
3 @ 205 lbs
1 @ 235 lbs
5 @ 200 lbs
1 @ 240 lbs
7 @ 195 lbs
Keep your rest strict at approx 1:30 - 2:00 between sets. There is no “rule” about the singles going up or down in weight, and the same goes for the sets of 3, 5, and 7 (they can go slightly up, go slightly down, or stay the same) - it all depends on the individual athlete and how they feel today. Take what’s there today, come back tomorrow.