Workout of the Day
BLM JUNETEENTH | AR COMMUNITY UPDATE
Tomorrow is June 19 (Juneteenth aka Emancipation Day), the day that commemorates the end of slavery in the United States. The emancipation proclamation became official on January 1st 1863, but it was not until over 2 years later on June 19th 1865 that Major General Gordon Granger, landed at Galveston, Texas with news that the war had ended and that the enslaved were now free. With increased education and momentum for the BLM movement this day sounds louder than ever. Continue to support, educate, and advocate for the BLM movement. Learn more about Juneteenth here.
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Yesterday we posted an important AR Community Update. See the summary below, as well as the full version in the “announcements” section of Facebook.
Over the past few months, Arena Ready has experienced (and is still experiencing) several drastic changes. We are taking steps to re-emerge better than before, and so we wanted to take the opportunity to communicate the current state of the gym as well as plans for how we move forward to retain our cherished community. Please find the current state of affairs and the plan for our community on the private FB page. We greatly value your feedback, so please feel free to connect with us via email, cell or through Facebook.
hWOD FOR 06/19/20
PART A | 10:00 CAP
3-4 Rounds of:
3 Pike Push Up
3 Wall Walk OR Elevated Pike Walk
3 Strict HSPU OR Elevated Pike PU
:15 bird dog between sets
PART B | FOR TIME 16:00 CAP
4 – 8 – 12 – 16 – 12 – 8 – 4
Tuck Jumps
G2OH
10 SA OH Lunge after each round
Split lunges evenly between arms & end with lunges
Score = time completed
BLACK LIVES MATTER | AR COMMUNITY UPDATE
To the Entire AR Community,
We hope you are doing well and staying healthy.
Over the past few months, Arena Ready has experienced (and is still experiencing) several drastic changes. We are taking steps to re-emerge better than before, and so we wanted to take the opportunity to communicate the current state of the gym as well as plans for how we move forward to retain our cherished community. Please find the current state of affairs and the plan for our community on the private FB page. We greatly value your feedback, so please feel free to connect with us via email, cell or through Facebook.
hWOD FOR 06/18/20
PART A | 8:00 CAP
3/3 | 2/2 | 1/1 | 1/1 Turkish Get Up
Perform 10 hollow rocks after each TGU set
PART B | FOR TIME | 20:00 CAP
BUY IN: 50 Double Unders
Then 3 rounds of:
15 Abmat situps
20 Hand Release Push Ups
15 American KB Swings
BUY OUT: 30 Cal Row
Score = time completed
BLACK LIVES MATTER
Today’s resource share comes from Shanna K! Starting on Juneteenth through June 25th join Academics for Black Survival and Wellness in a week long personal and professional development initiative to honor the toll of racial trauma on Black people, resist anti-Blackness and white supremacy, and facilitate accountability and collective action. Learn more about the organization here. Learn more about the agenda for the week, RSVP for the virtual sessions, and/or donate here.
hWOD FOR 06/17/20
PART A - 10:00 ALTERNATING EMOM
ODD: 10 Eccentric Front Squat (:03 down)
EVEN: 10 Bent Row (1 sec pause @ top)
PART B - FOR TIME | 14:00 CAP
5 - 10 - 15 - 10 - 5
Front Squat
Burpee Box Step Overs
Score = time completed
BLACK LIVES MATTER | OUTDOOR WORKOUT
We’ve been in touch with SF Rec & Park about outdoor workout permits. Unfortunately the health department hasn’t updated them on guidelines in time to give out permits before today, so SF Rec & Park locations are off limits for now. We’ll continue to work with the city to find a space we can use. However, if anyone knows someone with a private parking lot or large outdoor space let’s discuss! We wouldn’t need a permit to operate in a private outdoor space as long as social distancing rules are followed.
Also Black Lives Matter! Continue to share and educate yourself, we’ll be sharing some resources tomorrow!
hWOD FOR 06/16/20
PART A - 12:00 ALTERNATING EMOM
MIN 1: :30 Plank THEN 5 superman pulse
MIN 2: 16 Reverse Lunges
MIN 3: :30 Deadbug THEN 5 hollow rock
Perform for quality, no score
PART B - AMRAP 6:00
9 Deadlift
6 Hang Power Clean
9 Air Squats
Score = rounds + reps completed
BLACK LIVES MATTER | NEW DEMO VIDEOS
Black Lives Matter. The movement hasn’t ended, protesting, educating, and sharing continues. More resource shares to come this week, reach out if you have anything to share with the community!
Coach Alex has programmed next week for us. He’s also made some great demo videos to explain the entire day’s workout, go over new movements, and ensure those performing on their own are on the same page. See the demo video here.
hWOD FOR 06/15/20
EXTENDED WARMUP - 8:00 CAP
10 Deadstop Russian Swing
12 Cossack Squat
6 Eccentric Pike Push Ups
Perform 3-4 rounds within the timecap
AMRAP 12:00
6 Single Arm Snatch LEFT
6 Box Jump
6 Single Arm Snatch RIGHT
12 Pike Push Ups
Score = rounds + reps completed
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
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“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