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

Tomorrow’s schedule will be changed again to 7:00, 12:00, and 5:00. Keep an eye on the blog and Facebook for scheduling updates as next week we may reduce ahead of time based on the last two weeks.

I hope everyone is doing okay and staying healthy. Please reach out if you have any questions or need any support!

hWOD FOR 03-26-20

WORKOUT PART A

Broomstick / Swiffer / Dowel / PVC - Clean Technique | 5 Rounds for Quality

10 RDL

10 RDL to extension

5 Power Cleans

OR

Duffel Bag Clean Technique | 3 Rounds for Quality

10 DL

5 Power Cleans

WORKOUT PART B

E:90MOM for 10 Rounds

10 Duffel Bag Russian Swings

5 Lateral Bag Burpees

10 Duffel Bag Bent Over Rows

Score = minutes completed

Tomorrow’s schedule is again reduced to 7:00, 12:00, and 5:00 due to sign ups.

A reminder - we are offering our new service Accessory Programming (AP) for free during the shelter in place order. We’ll hold a goal meeting with you to go over 3 specific goals you’d like to accomplish (e.g. maintain my pulling strength) and create personal workouts to supplement daily WODs or movements to replace in daily WODs. See full post here.

hWOD FOR 03-26-20

WORKOUT - PART A

10 Minute Alternating EMOM (Extended Warm Up)

ODD: 10 Thrusters

EVEN: :30 Deadbugs

Not scored - for quality & completion

WORKOUT - PART B

For Time - 15:00 CAP

10 to 1

Pike Push Up

Front Squats w/ Objects from Part A or Air Squat

Score is time completed

Tomorrow’s schedule will again be 7:00, 12:00, and 5:00. As a reminder, for this week we will continue to offer the entire schedule for sign ups until 9:00 PM then reduce the schedule from there.

Please reach out with any questions or concerns.

hWOD FOR 03-25-20

WORKOUT - PART A

Snatch Technique - 5 Rounds for Quality | 10:00 CAP

10 BTN Presses w/ broomstick, Swiffer, dowel, or PVC

10 Snatch grip RDL to extension (no turnover)

10 Muscle snatch

10 Hang Power Snatch

Not scored - for completion

WORKOUT - PART B

6:00 AMRAP

10 Alternating Single Arm Snatches w/ soup can, milk jug, or any weighted object

10 Lateral Hops over Object

Score = rounds+reps completed

WORKOUT - PART C

Plank - high or low (athlete chooses)

5 x :45 on / :15 off

Not scored - for completion

Do not go to failure & rest as needed

Due to sign ups we will reduce tomorrow’s schedule to 7:00, 12:00, and 5:00 class times. Remember to sign up for class like normal - via Mindbody or the online schedule page. As a reminder, prior to each class we’ll send a Zoom link and instructions for equipment needs for the day. By equipment I mean a Swiffer, an ottoman, or a chair for our at-home WODs. However we will still include workout options with equipment. Please reach out with any questions.

If you didn’t see our post about our new offering Accessory Programming (AP) see the full post here for full details. We are offering personal programming to complement class WODs. You’ll provide us with 3 specific goals and you’ll work with one of the coaches to work toward them on top of normal class WODs during the shelter in place period.

hWOD FOR 03-24-20

WORKOUT

Part A - at-home

3 x :30 Wall Sit - :30 Rest after each

3 x :45 Wall Sit - :45 Rest after each

3 x :60 Wall Sit - :60 Rest after each

Part B - at-home

4 Rounds for Time - 12:00 CAP:

20 Pistols (10 each leg)

20 Russian Step Ups (10 each leg)

10 Hand Release Push Ups

Tomorrow's sign ups are currently only during the 7:00 and 12:00 class times. A reminder that we will still go through our full schedule if there are sign ups. We'll keep the full schedule open until 9:00 PM tonight, if we don't see sign ups for other times we will reduce to 7:00, 12:00, and 5:00.

We’d like to thank you for your continued support during this challenging time. COVID19 has impacted us individually and collectively, with the future uncertain.

At Arena Ready, our mission has always been the same and will continue staying the same:

"We are dedicated to improving the lives of our clients, regardless of their fitness or ability levels. We believe in continuous personal improvement supported by unparalleled coaching, healthy lifestyles, and the camaraderie of a supportive community.”

AR’s programming has always been designed with the community in mind and meant to be sufficient for athletes of all levels. As you may know, we adapted to virtual live classes and continued to offer programming with this philosophy in mind. Like most things at AR, we have thought through multiple angles over and over again to be as prepared as possible to continue to serve this community and to actually have the safety of every person top of mind. Gyms who are asking their employees to staff their facility while members grab equipment are not following the intent of the public health directives, and are diminishing the concept of membership solidarity through self-selection.

We are incredibly appreciative of your continued patronage to Arena Ready. From even before the government ordered to shut down gyms, we’ve been thinking of and implementing ways to continue to add value to our community. One additional offering we plan to implement in the next couple of weeks is the introduction of Accessory Programming (AP).

Some of you may have heard some athletes discuss this during its pilot program earlier in the year, with the intent to roll out to all athletes in the second quarter. AP was designed with the intent to supplement the AR WODs by helping athletes focus on specific and achievable objectives, and takes a holistic approach that takes into consideration the athlete’s fitness level/goal and the AR CF programming. We are planning the service with an additional $150/month fee on top of CF membership. Going back to our point of adding value to our community, we’ve decided that AR will cover that cost for athletes for the duration of shelter-in-place mandate.

The process to get involved will be:

1. list three (3) specific, measurable, achievable, realistic, timely (SMART) objectives that you would like to achieve during the shelter-in-place period

2. have a 15min 1:1 conversation with one of the coaches (to be arranged by AR)
3. AR coach and athlete to agree on a strategy to achieve objectives (revised as necessary and by agreement between coach and athlete)

4. if applicable, athlete starts AP in conjunction with virtual CF programming.

Please reach out to Katoa if AP is something you’d be interested in and I’ll advise next steps.

We must remind ourselves that this time will pass. Muscle memory will help us bounce back to where we were before this episode, and AR is committed to helping our community achieve greatness. 

Stay healthy and stay safe.

hWOD FOR 03-23-20

WORKOUT

100 Duffel Bag SDLHP - 15:00 CAP

Every 1:00 perform 1 duffel bag clean, increase by 1 every minute to 5:00, then reset back to 1 clean

Example: 3, 2, 1 GO! Perform SDLHP reps, @ 1:00 do 1 clean then go back to reps, @ 2:00 perform 2 cleans then go back to reps, at minute 6:00 reset to 1 clean, continue until rep count is reached.

*Can replace with double DBs or single KB if available*

*Score = time it takes to complete 100 SDLHP reps*

Before each class you’ll be sent an email with the Zoom link for the session. Each session uses the same link, so if you sign up late or can’t find the link use the one found on the FB page.

WOD FOR 03-21-20

WORKOUT

15:00 AMRAP

20 Air Squats

15 Sprawls

10 Russian Step Ups (total)

5 Chair Push Ups

Starting at 0:00 - every 3:00 - 50 DUs or :30 double taps or 20 bicycle crunches

Scored by total rounds+reps completed, pickup where you left off after the DUs

Friday’s schedule will mimic the past few days - 7:00, 12:00, and 5:00 class times. Please reach out to Katoa via email (katoa@arenaready.com) or on Facebook with any feedback. Please also reach out if you have access to equipment or a private gym and we can write you a personal program.

If you are going to perform WODs on your own - AR at-home WODs outside of virtual class or your own workout. Please, please, PLEASE be careful and smart. We pride ourselves at AR to not have a rhabdo case and we certainly don’t want one now - especially with hospitals full at the moment.

WOD FOR 03-20-20

hWOD PART A

10 Minute Alternating EMOM

ODD MINUTES: 12 Thrusters

EVEN MINUTES: :30 of Hollow Rocks

hWOD PART B

6 Minute AMRAP - use same object from Thruster

3 Strict Press

6 Push Press

9 Front Squats

Score = total rounds+reps

REST 2:00

Tabata Russian Twists

Rest as needed - even if in an “on” set, DON’T GO TO FAILURE

Score = total russian twists completed across tabata

Thursday will be altered to 7:00, 12:00, and 5:00 class times - similar to the past few days.

Please reach out to Katoa if you need an alternate virtual class time and we can try to work with your schedule. Also reach out if you have access to equipment or a private gym and need alternative programming. Lastly, keep in mind there are alternate movement options for those that have access to simple equipment - DB, KB, bands, etc.

hWOD FOR 03-19-20

WORKOUT

Cycles of 3:00 on / 1:00 off

AMRAP:

6 Bent-Over Rows - use DB/KB if available or backpack with books/objects inside

12 Backward Lunges - use DB/KB in front rack if available

6 Mountain Climbers - both sides

12 Overhead Squats - use empty BB if available or broomstick/swiffer/dowel

Score = total rounds + reps across your cycle amount - pick up where you left off each cycle

WEDNESDAY SCHEDULE

We will keep the normal schedule to sign up until 10:00 PM tonight. If there are no sign ups beyond the main times we've been holding class the past couple of days then we will reduce tomorrow's schedule to 7:00, 12:00, & 5:00.

USING ZOOM

A reminder, before each class I'll send the group a Zoom link for the session. You'll click the link to enter the virtual session, and if you haven't done so you'll need to download the Zoom app. Please reach out with any questions

MEMBERSHIP & UPDATES

As you know for public health and safety reasons we’ve temporarily closed AR’s physical location, but unfortunately that does not excuse the financial obligations the business has. We want to be able to serve our community when the COVID-19 crisis is over, and to do that we need your support. We would be massively grateful and humbly ask you to consider helping AR get through this storm by continuing your membership during this trying time.

We are doing our best with the circumstances to provide you with ongoing fitness, community, and value.

What we are doing:

• Holding virtual class sessions

  • We are continuing our normal class schedule - as sign ups allow

• Altering programming for at-home workouts

  • We realize some might not have equipment at home and have altered workouts to be performed bodyweight or with normal household items

What more we are going to offer:

• Personalized programming

  • If you have equipment or access to a private gym, send Katoa what you have and we can write an altered WOD for what you have

  • Contact Katoa through email - katoa@arenaready.com or info@arenaready.com

  • We will also begin to include options for DB / KB / BB in the at-home workouts for those that have these items - where it applies

• Altered class schedule

  • With kids at home, working from home, and other life changes perhaps the class schedule does not fit your workout timing

  • Reach out to Katoa to see if we can schedule a separate virtual session that fit your timing needs

We hope the closure does not last longer than the month of March. We are forming a contingency membership plan to ensure the continuity of the gym should this push into April. We understand that some may be in a situation where your livelihood is suddenly threatened, and you are under financial stress. Please reach out to us if this is the case and we can pause payments to your membership immediately.

We are so very grateful for our strong AR community, and have already received tremendous support. Please reach out to us with any feedback about your at-home workout experience and virtual classes so we may improve them for you. Thank you for being the community you are.

hWOD FOR 03-18-20

WORKOUT

“DEATH BY BURPEE” | 18:00 CA

EMOM - 1 Burpee - Every successful minute add 1 burpee until failure

*Minute 1 = 1 Burpee

*Minute 2 = 2 Burpees

*Minute 3 = 3 Burpees … etc.

You have ONE “mulligan” - if you miss a minute you can rest 1:00 and jump back in

Score = successful minute completed before failure

Similar to Monday we are altering Tuesday’s schedule and having class at 7:00, 12:00, and 5:00 with coach Alex virtually. Please reach out to me should you have any questions or need support. Keep an eye out before your class for your Zoom link to your session.

CONGRATULATIONS COACH KIM

Coach Kim finished her Games online qualifier events today and KILLED IT. She currently sits in 30th place before video and score review. She placed 67th in the world in the open, and has improved on that number with this current placing. We are SO PROUD of her, check Facebook for pictures and videos.

hWOD FOR 03-17-20

Warm Up

2 rounds of :30 each | Rest :30 inbetween:

High Knees in place, Butt Kickers in place, and High Plank in place

10 Reps Each:

Goodmorning, Prone Swimmers, Iron Cross, Scorpion

Movement Practice:

Double under hops x 20

Jump to land in power position x 5

Extended Warm Up / For Quality:

Double Leg Glute Bridge x 10

Single Leg Glute Bridge x 10 Each Leg

2 Rounds - Superman Holds :15 Each | :15 rest between rounds - I , T , W , V

Cossack Squat to parallel x 10

Cossack Squat to depth x 10

-then-

AMRAP 10 Minutes:

10 Power Jumps (land in power position)

10 Plank Shoulder Taps

10 Single Leg "Deadlifts" (Bird Bops)

Only the AMRAP is scored - total rounds + reps completed in 10 minutes.

Hello Arena Ready Community,

Thank you for all your support and ideas since our temporary closure announcement. Our original plan was to continue with our normal class schedule - only virtually. However, with very low class sign ups we are going to alter Monday's schedule and take the rest of the week from there.

Altered Monday 3/16 Schedule:

We will be holding virtual class at 7:00, 12:00, and 5:00. If you'd like to join please sign in for class at those times like normal, and an email with Zoom link & instructions will be sent to you.

Personal Item Pickup:

We recognize you may have some personal equipment or belongings at the gym that you may need. We will make the gym available for personal item pickup next week during the following times:

• Monday, Tuesday, and Wednesday 5:00 - 7:00 PM

• Thursday 2:00 - 6:00 PM

Territory & Tara Firma Farms Pickup:

We are connecting with Territory to figure out meal pickup, and will update you once we know more. 

As for Tara Farms, we are holding a reduced timeframe pickup on our normally scheduled day this Thursday - 2:00 - 6:00 PM.

Equipment Lending:

Some have asked about borrowing equipment from the gym. For now we will not be lending out equipment, but should our temporary closure last longer than the initial 2 weeks we may reconsider.

hWOD (home WOD) FOR 03-16-20

Squat Technique Work - Against a Wall - 15:00

1 Foot Away From Wall:

5 x slow to parallel

:15 hold at parallel

Half Step Closer

5 x slow to parallel

:15 hold at parallel

Toes to Wall

5 x slow to parallel

:15 hold at parallel

Repeat 3 positions squatting to depth

-then-

Tabata this - 1 Tabata per movement:

Air Squats

Sit-ups

Push-ups

Sprinter Toe Taps (on Chair or Box)

A tabata consists of 8 rounds of :20 on :10 off (4:00 total). No rest between tabatas. Score is total reps completed. Rest 1:00 between movements.