by Arena Ready on February 16th, 2016

​The kipping pull-up is a movement we use in CrossFit which takes a bit of work to master.  If you've been at Arena Ready for a while then you've likely seen a basic progression for working toward a kipping pull-up.  If you're newer to training here you're aware of the fact that we prioritize building pulling strength, shoulder stability, and shoulder mobility prior to allowing a high volume of kipping.  Healthy shoulders are a good thing.

If you're still working on getting your kipping pull-up here's another great resource from Cherie Chan, whom Coach Sarah worked with previously on the CrossFit HQ Seminar Staff.  Check it out! 
​We encourage practicing the kipping pull-up during Open Gym Sundays, and/or a bit before or after class, assuming the day's programming isn't already prioritizing kipping or higher volume shoulder range of motion (and also assuming you've already warmed-up the shoulder girdle and performed enough mobility or dynamic movement to be ready to kip).  

Be smart about how much and how often you practice, in light of your current level of pulling strength, shoulder stability, and shoulder mobility-- it doesn't happen overnight, so keep working at it, but think long-term! 

WOD for 02-17-16:

Strict Press:
12 Minutes to Establish a Heavy Triple

-then-

On a Running Clock...

A) At 0:00, For Time:
500m Row
40 Box Jumps @ 24/20 in
30 Chest-to-Bar Pull-ups

​B) At 11:00, For Time:
500m Row
30 Box Jumps @ 24/20 in
20 Chest-to-Bar Pull-ups

by Arena Ready on February 15th, 2016

Take it from Julie Foucher, former 2nd Fittest Woman on Earth, CrossFit HQ Seminar Staff member, and soon-to-be medical doctor.  

She loves The Open.  So do we.   
​If you're interested in participating in the Open, you can sign up at games.crossfit.com.  When registering yourself please be sure to select Arena Ready CrossFit as BOTH your affiliate and team, so that your name appears on our roster.  For five consecutive weeks (starting Feb 27th) our Saturday classes at Arena Ready will be rolling heats of the current week's Open workout - so if you plan on coming into the gym to work out on Saturdays you may as well sign-up... you'll be doing the workouts anyway!    

WOD for 02-16-16:

Power Clean:
3-2-1-1-1

-then-

"Running Power Elizabeth"
For Time:
21 Power Cleans @ 135/95 lbs
21 Ring Dips
200m Run
​15 Power Cleans @ 135/95 lbs
15 Ring Dips
​200m Run
​15 Power Cleans @ 135/95 lbs
15 Ring Dips
​200m Run

(Compare to 02-12-14)

by Arena Ready on February 14th, 2016

We've previously shared some of the awesome things that Coach Lavinia has been working on to help kids get and stay fit: from the Arena Ready Kids Program, to her fantastic after-school fitness club at Denman Middle School, to her efforts in helping provide students proper workout attire for training.  

Last week Lavinia put the finishing touches on the assembly of some new equipment her Weekday Warriors program was able to attain through a generous grant from the Olympic Club in support of providing fitness accessibility to SF Unified School District kids.
 
Check out the pics of these young folks assembling and then using the equipment in order to start implementing fitness into their daily lives.  According to Lavinia, last week they were able to reach kids who wanted to get into the program for 2 years, and some students stayed at school until 6pm to help assemble the equipment because they were so excited about training!
Awesome stuff, Lavinia - you are doing great things for these kids!

WOD for 02-15-16:

1 Power Snatch + 2 Overhead Squats:
4 Sets of (1+2)
Climbing

-then-

"Nancy"
5 Rounds for Time:
400m Run
15 Overhead Squats @ 95/65 lbs

(Compare to 01-10-15, 08-23-14, 04-17-14, and 12-05-13)

by Arena Ready on February 12th, 2016

Lots of Fran PRs in the gym on Friday - great work everyone!

It's funny, we program one solo WOD last Saturday to break the sequence of Saturday partner/team WODs and all week long people ask for the return of the weekend partner/team WOD (even after Tuesday's AMRAP).  Well, here you go!

Please read the logistics blurb underneath the WOD so you're somewhat prepared for what's in store before you come to class (this one's a little different than WODs we've done in the past so it's OK if you're a little confused at first).  If any of it is unclear simply ask the coaches and we'll happily guide you in the right direction.  Have fun!   
No, Molly & Molly, it's not like that.  At least not for today.  But hooray for teamwork!

WOD for 02-13-16:

"Be Mine"
With a Partner, For Time:
BUY-IN: 800m Run (TOGETHER)
then, BOTH partners complete...
10-9-8-7-6-5-4-3-2-1
Deadlifts @ 225/155 lbs
Burpee Box Jumps @ 24/20 in
then
BUY-OUT: 800m Run (SPLIT)

Both partners must run together for the 800m buy-in, and the round of 10 deadlifts cannot start until both partners are in the door.  Both partners must complete the 10-9-8-7-6-5-4-3-2-1 sequence, with one partner working at a time to complete a full round before the other partner starts their full round (e.g. Partner A performs 10 deadlifts and 10 burpee box jumps, then Partner B performs 10 deadlifts and 10 burpee box jumps).  The 800m buy-out can be split in any fashion the team desires, and time is called when a total of 800m has been completed.  

by Arena Ready on February 11th, 2016

On Friday we will attack the most famous CrossFit WOD of them all, Fran.

For those who have already been acquainted with Fran we wish you a good night's rest and a mindspace free of FRANxiety.  For those who have not yet met our friend Fran, giddyup it's gonna be a fun way to end your week!  
BK enjoying himself way too much on some thrusters
(Photo courtesy of oh happy dawn photography)

WOD for 02-12-16:

3 Rounds for Quality:
3 Thrusters (climbing)
5 Strict Pull-ups OR Ring Rows
250m Row (easy, medium, hard)

-then-

"Fran"
For Time:
21-15-9
Thrusters @ 95/65 lbs
Pull-ups

(Compare to 04-26-14 and 12-15-13)


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