Workout of the Day
WEEKEND REMINDERS
Saturday Classes:
Classes will be held during their normal times tomorrow - 8:00, 9:15, and 10:30. See you online!
AR Cooks:
Last Saturday coach Lindsey held a group cooking session over Zoom, and went over a full recipe - which included scaling options! She will be hosting another session this Sunday @ 5:00. A "meal prep" session for the week. Find the recipe and grocery list here. If you are interested please sign up for the session via Mindbody.
Virtual Gallery:
UPDATE 4/03 @ 9:40 PM:
We are rethinking our virtual gallery after some concern has been expressed. We wanted more of AR to be shared with more members, but will need to reassess how that's done. Please reach out with any questions.
hWOD FOR 04-04-20
WORKOUT
FOR TIME | 24:00
3 ROUNDS OF:
———
20 Pike Push Up
20 Single Leg Deadlift (10 each)
4 CYCLES OF:
25 Air Squat
———
Score = time completed
FRIDAY SNATCH DAY
Back to something familiar (relatively speaking). SNATCH THERAPY FRIDAY.
We know this time has been a difficult and uncertain time. We hope you find comfort in the AR community now more than ever. We understand that at home workouts can be challenging, so please lean on us for fuel. If you need a virtual kick in the tush, then join a zoom session. If you need some AR interaction join in on the question of the day threads on Facebook or an AR Cooks session. Lastly, if you need support (even beyond fitness) please reach out to us. We are here for you.
We don’t plan to go anywhere, and we thank each and every one of you for your continued support. We are thankful for our fantastic AR fit fam.
hWOD FOR 04-03-20
WORKOUT - PART A
30 Each FOR QUALITY | 12:00 CAP
BTN Presses
Snatch Grip DL
Squat Jumps w/ bar on back rack
WORKOUT - PART B
15:00 CAP
100 Russian Step Up Buy In
THEN AMRAP OF:
10 Hang Power Snatch (w/ broomstick / PVC)
30 Plank Jacks
Score = time completed
FREE CROSSFIT COMPETITION
Free Competition / Support Your Box Fundraiser
CrossFit is hosting a FREE online competition to get the community involved and help raise funds for CrossFit gyms during this time.
Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags.
Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required, and there is an optional donation to any box around the world. CrossFit understands that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community.
Read full details and sign up here, first workout is released on Friday 4/03.
hWOD FOR 04-02-20
WORKOUT - PART A
12:00 | Tabata Each Movement
Single Leg Squats to Couch OR Narrow Squat
Score = total reps per movement
WORKOUT - PART B
5 Rounds for Time | 13:00 CAP
15 Ottoman Jump Overs
OR
30 Step Ups (normal - no Russian step up)
20 Air Squat
Choose based on your equipment - aka duffel bag availability & ability to jump
Score = time completed
EXTENDED SHELTER IN PLACE UPDATE & MORE
Scheduling:
No changes to tomorrow, having all altered schedule classes - 7:00, 10:00, 12:00, and 5:00.
AR Cooks:
Meal prep cooking session this Sunday at 5:00! Read full details in yesterday's blog post. Coach LGB has posted the equipment & grocery list, please find it here.
Virtual Classes On-Demand:
We will update the site to house former class plans and coach recordings to follow along to.
Extended Shelter in Place:
With the announcement of the shelter in place order extension through May 1, we'd like to provide a few updates.
Equipment Lending - We are going to continue not lending equipment through the shelter in place order.
We believe setting up, even contactless, pickup windows would be doing our staff and members a disservice by putting them in undue risk. We also believe it would not follow the SIP order as it is a non-essential activity and reason to leave the home.
30 Day Cancellation Policy - Applies to all contracts and upfront memberships.
Arena Ready has a 30 day written notice cancellation policy. However, during the extenuating circumstances COVID19 has created, if you find yourself under financial duress with your livelihood compromised please reach out to us. We want to keep the community together as much as we can during this trying time, please let us know if you need support.
Keeping AR Alive - Life after COVID19.
Our goal is to be here after the COVID19 pandemic ends. Currently, we are in good shape to do that, however we need your continued support. Our ask of you is to continue your AR membership if you can. Priority should be placed on your family's well being and if that means you need to pause AR, then so be it. However, if you are in a situation where you can continue we humbly ask that you do so.
We are doing our best to provide you with all the fitness & community support you need. In mid-March we updated the group on our new offerings, read the full blog post here. Beyond that, and the updates above, we've also added more virtual class sessions and AR Cooks - read more about both of those items here.
As always reach out with any questions, my virtual door is always open (and real door, when we are back to using real doors).
hWOD FOR 04-01-20
WORKOUT - PART A
10 Minute Alternating EMOM:
ODD - 5 TWO PUMP burpees
(Sorry for the weird demo… best one out there. Basically do 2 push ups then finish the burpee)
EVEN - :30 Plank Turns
WORKOUT - PART B
For Time - 16:00 CAP
21 Hand Release Push Ups
15 Single Arm Snatch
30 Straight Leg Sit Ups
15 Hand Release Push Ups
9 Single Arm Snatch
18 Straight Leg Sit Ups
9 Hand Release Push Ups
Score = time completed
SCHEDULE UPDATE & AR COOKS
Schedule this Week:
Based on the scheduling survey so far the most popular time slot is 10:00 - 11:00. For the rest of this week we will hold a 10:00 - 11:00 session and gauge attendance. Keep in mind we may change class times if attendance fluctuates. We also would like to continue to collect scheduling feedback. Fill out the scheduling survey here if you have not already!
AR Cooks:
Last Saturday coach Lindsey held a group cooking session over Zoom, and went over a full recipe - that included scaling options! She will be hosting another session this Sunday @ 5:00. A "meal prep" session for the week. Recipe and grocery list will come tomorrow. If you are interested please sign up for the session via Mindbody. See here for an example of last week's recipe.
hWOD FOR 03-30-20
WORKOUT - PART A
4 Rounds for Quality | w/ broomstick:
10 OH Squat
:15 hold @ bottom
5 OH Squat
:15 hold @ bottom
:90 Rest
Rest as needed - even if during a set
WORKOUT - PART B
Unweighted:
3:00 AMRAP
50 Bicycle Crunches
MAX single OH squat RIGHT ARM
REST 3:00
3:00 AMRAP
50 Mountain Climbers
MAX single OH squat LEFT ARM
Score = total OH squats completed per AMRAP
SCHEDULING MOVING FORWARD
Moving forward we are going with the past few weeks schedule of: 7:00, 12:00, and 5:00. We do realize that schedule may not work for everyone and are looking for alternative class times. Please fill out the scheduling survey here if you’d like a session during a different time slot.
We are going to begin to share the PowerPoint class plan for each day so you can either use the class plan on your own, or follow along during a virtual session if the screenshare is too difficult to see. Access and download the plan posted to FB each day.
hWOD FOR 03-30-20
WORKOUT
7 Rounds :90 on / :90 off
AMRAP OF:
9 Power jumps or Duffel Bag Cleans
9 Burpees
Pickup where you left off each interval
SWEATY SATRUDAY
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
FRIDAY SCHEDULE
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
THURSDAY SCHEDULE & AP REMINDER
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
WEDNESDAY SCHEDULE
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
TUESDAY SCHEDULE & SQUATS
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
NEW OFFERING: ACCESSORY PROGRAMMING (AP)
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*