BLACK LIVES MATTER

The movement and our education continues. Mayor London Breed announced yesterday a roadmap for police reform. I think we need to recognize the failings, but also the change - if that change is real. The system has failed Black people and this is a step in the right direction. Hopefully this means meaningful change is on the horizon. This isn’t enough, we shouldn’t stop until this (and more) is normal across the country and real change is made. Read full announcement here.

hWOD FOR 06/13/20

PARTNER WOD - 10 ROUNDS FOR TIME | 27:00 CAP

15 Ottoman Jumps

12 Sprawl to Tuck Jump

9 Duffel Front Squat

6 Handstand Push Up

Split rounds evenly - Partner A perform 1 round then Partner B perform 1 round, keep going until 10 rounds

Score = time completed

BLACK LIVES MATTER

Black Lives Matter.

Tonight’s resource share comes from CW! She commented to follow The Conscious Kid on IG, find its profile page here. TCK is a registered 501c3 nonprofit focusing on equiping parents & educators with tools to support racial identity development, critical literacy, and equitable practices in their homes and classrooms. To quote CW’s comment: “It’s for parents, really, but applicable for everyone”. Find and support & learn more about them through their Patreon page here.

hWOD FOR 06/12/20

PART A - 10:00

:30 on / :30 off for 8 Rounds

ODD: Lunge Throughs Right Leg

EVEN: Lunge Throughs Left Leg

REST 1:00

AMREPS 1:00

Alternating Lunge Jumps

Score = alt lunge jumps completed

PART B - 3 ROUNDS FOR TIME | 18:00 CAP

“Run”

21 Russian Duffel Swings

12 Burpees (2x lungesters)

6 Lungesters with Duffel

-

“Run”

40 Bicycle Crunch

40 Side Shuffle

40 Squat Jumps

Score = time completed

BLACK LIVES MATTER | SHARING RESOURCES

I’ve had some reach out about resources they recommend and I’m happy to share. I believe we all are allies of Black Lives Matter and I love the community coming together. Please share any resources you may have and I’ll gladly share through our blog / FB page. Do not hesitate to share on your on through the FB page as well.

To kick off our resource sharing member Seth O. has shared a great readings calendar. You’re able to pick readings based on how much time you have that day - 10, 25, 45 minutes. There are also a ton of extra resources on the document. This should just be the beginning of your learning and please continue to share and support each other. Find the document here.

hWOD FOR 06/11/20

PART A - 3 ROUNDS FOR QUALITY | 12:00 CAP

Superman Pulse x 10

Scap Push Up x 10

Bent Over Row x 10

Scap Pull Up x 10

Strict Pull Up x 5

Strict Chin Up x 5

PART B - FOR TIME 15:00 CAP

21-15-9 Sumo Deadlift High Pull

63-45-27 Double Under Hops

Perform “Run” as: 40 Lateral Mountain Climber, 40 Donkey Hop, 40 Sprinter Toe Taps

Score = time completed

BLACK LIVES MATTER

I myself have been doing more listening, watching, and reading about Black Lives Matter the racial injustices done to Black people in America. I think a good start is watching 13th on Netflix. It’s a 2016 documentary, but the learnings and facts given (have always been) but moreso relevant now as the support for BLM is stronger and widespread more than ever.

I’m not going to declare myself an expert, I am not. I have much to learn and hope we can all support one another in our continued learning of the deeply rooted systemic issues. As I continue to learn and grow, please reach out to keep me accountable should anything be an error, wrongfully said, or detrimental to the movement.

hWOD FOR 06/10/20

PART A - 2:00 ON / 1:00 OFF FOR 5 ROUNDS

16 Suitcase DL w/ Duffel

12 Russian Duffel Swings

6 Burpees Over Duffel

Split suitcase duffel evenly between sides & perform sequence once through

PART B - AMRAP 10:00

14 SA Hang Object Snatch

14 SA Russian Duffel Swing

21 Ottoman Jump

14 Toes to Chair

Score = total rounds + reps completed

BLACK LIVES MATTER | CONTINUED SUPPORT

Black Lives Matter. Our support won’t only last one week, it will last as long as it needs to. We will always stand for justice and equality. We will always do our best to be a just example, and will never condone racism. As we navigate moving forward with the gym beyond our affiliation we will continue to communicate our plans with the community. Please reach out with any questions or concerns.

hWOD FOR 06/09/20

PART A: 3 ROUNDS FOR QUALITY | 12:00 CAP

Pike Push Up x 5

Elevated Pike Walk x 5

Wall Walk x 5

PART B: 4 ROUNDS OF :45 ON / :15 OFF FOR MAX REPS

Run – Meters

Elevated Pike Push Up

Duffel Front Rack Lunge

Duffel Thruster

REST 1:15

Run sub – alternate: Sprawls & Squat Jumps

Score = reps performed

BLACK LIVES MATTER | RELEASE OF CROSSFIT AFFILIATION

Black Lives Matter.

We as Arena Ready are no longer affiliating ourselves with CrossFit.

Our current period ends in August, and we will not be renewing our CrossFit affiliation.

As we further educate ourselves on the current police brutality & overall systemic issues Black people face, we turned to our “main” organization - CrossFit, to learn their stance on the issue and seek solidarity (if not support) as we would have with physical or training issues.

We found something worse than no response. We are greatly disappointed in the response CrossFit as a company and its individual leaders have shown. Evidence we’ve found to support our decision above:

• CrossFit founder & CEO Greg Glassman gaslighting Rocket CrossFit after a thoughtful email asking for a response and providing advice

• The CrossFit account posting a racist Instagram post

• CrossFit founder & CEO Greg Glassman’s abhorrent response to the Institute for Health Metrics and Evaluation

• The overall silence on the current situation and overall systemic issues at hand

Reebok has dropped their partnership with CrossFit, as well as many other affiliates will be disassociating and not renewing their CrossFit affiliation. We stand with these groups as we completely oppose the position CrossFit and its leadership has taken. This is a sad and disappointing day, but something that cannot be overlooked.

Arena Ready is still committed to providing the fitness, community and fun that following the CrossFit methodology has given us. We are set on providing the best results we can regardless of the goal. We are still working on providing each of us the gym space we left before COVID. However, we are not going to tolerate the racist comments and silence from what should have been our guiding organization and will no longer support CrossFit.

hWOD FOR 06/08/20

PART A | ALTERNATING EMOM 10:00

ODD: 3 Sprawl to Tuck Jump THEN 2 OH Squat each Side

EVEN: :30 Deadbug

PART B | AMRAP 12:00

3 Cycles of hCindy

6 Swiffer Power Snatch

9 Swiffer OH Squat

1 cycle of hCindy is: 5 bent over fly, 10 plank to push up, 15 squats

Score = rounds & reps completed

BLACK LIVES MATTER

See this list here if you’re looking to support a Black-owned restaurant in the Bay Area. Showing support can take many shapes, and one of those can be supporting a business on the sheet linked. I’ve looked through various sites & Instagram pages to confirm the list is a Black-owned list. This is not my own curated list, and credit is given to the authors on the page. Checkout the other resources given on the sheet for more / different info!

hWOD FOR 06/06/20

DEDICATED TO GEORGE FLOYD & ALL OTHERS LOST TO INJUSTICE & POLICE BRUTALITY

WITH A PARTNER | 25:00 AMRAP:

50 Wall Balls

20 Burpees

20 Ground to OH

1080m Row or Run

All reps split between the pair, one person working at a time

Score = rounds + reps comleted

BLACK LIVES MATTER

Why is this such a dividing statement in our country today? Black Lives Matter.

This nation has physically, mentally, and economically (and in every other way) attacked black people for the sole reason of having different colored skin. Too long has this issue been ignored. Too long has real justice not been served. Too long have we been a part of the silence - no longer. Black Lives Matter.

We know words aren’t enough, but the worst thing we could do now is share misinformation. We’re doing our best to educate ourselves about the appropriate funds and petitions and will continue to share what we find. Our community has been keeping us honest and accountable, continue to do so.

What we can do now: This Saturday, the team WOD will be dedicated to George Floyd, Ahmaud Arbery, Breonna Taylor, and countless others lost to police brutality. We’ll perform a hero-type workout similar to these from WodWell.

hWOD FOR 06/05/20

PART A - 10:00 ALTERNATING EMOM

Minute 1: Hollow Body Hold for :45

Minute 2: Handstand Hold for :30

PART B - 8:00 AMRAP

2-4-6-8-10-12-16-18-20…. etc Handstand Push Up

4-4-4-8-8-8-12-12-12… etc Front Rack Lunge (reps shared between legs)

Score = rounds + reps completed

FRIDAY MORNING CLASS TIME

If you take Friday morning classes, yesterday we asked if you’d be willing to change the start time from 7:00 to 6:30. Read yesterday’s blog post here for full details.

hWOD FOR 06/04/20

PART A - 2:00 ON / 1:00 OFF FOR 5 ROUNDS

9 Burpees

6 Cossack Squat

3 Max Vertical to Broad Jump Sub 6 Max Vertical Jumps

PART B - 12:00 AMRAP

“Run”

20 Ottoman Jump

20 Russian Duffel Swings

20 Toes to Chair

30 Duffel Front Squats

—

“Run”

30 High Knees then 5 burpees

30 Squat Jacks then 5 burpees

30 Butt Kicks then 5 burpees

Score = rounds + reps completed

POTENTIAL FRIDAY MORNING CLASS CHANGE

Coach Kim has been able to open her business again and is hard at work! She needs to go into the office a bit earlier on Friday’s, but would still love to coach her normal Friday morning time slot and see all your lovely faces. We’re asking if those that take Friday morning sessions are willing to change the class start time to 6:30 instead of 7:00? Please fill out the survey on Facebook if you’d like to give input!

hWOD FOR 06/03/20

PART A - :45 ON / :15 OFF FOR 3 ROUNDS | MAX REPS OF:

Plank Up

Russian Twist

Air Squat

REST

PART B - 4 ROUNDS FOR TIME | 16:00 CAP

50 Double Unders

15 Hand Release Push Ups

20 Alternating Pistols

Score = time completed

CLEAN TO SNATCH

Back to back Olympic lifting days! We’ll take it (relatively) easy tomorrow given the Olympic loads right after one another.

hWOD FOR 06/02/20

5 ROUNDS FOR TIME | 20:00 CAP

:60 Sprinter Toe Tap

9 Burpee to Tuck Jump

12 Bent Duffel Bag Row

24 Sumo DLHP

12 PVC Power Snatch

Can perform sumo DLHP with weighted duffel

Score = time completed

STAY SAFE

If you have not read any city updates please read today’s update here. Mayor London Breed has implemented a city wide curfew beginning tonight at 8:00. Read full details and exceptions in the news release link above.

hWOD FOR 06/01/20

PART B - ALTERNATING EMOM FOR 12:00

ODD:

3 RDL to shrug

3 Power Clean

3 Front Squat

3 Strict Press

EVEN:

:30 Abmat Situp

PART B - AMRAP 9:00

3 At Home Curtis P

10 Ottoman Jump Overs

At Home Curtis P is:

2 Sprawl to Tuck Jump, 4 Alternating Lunges, 2 Pike Push Ups

Score = rounds + reps completed