Monday January 26, 2015

Are you doing the OPEN?

**Announcements, etc..." 

• ATTENTION DOGS OF CADENCE!  While we love your humans, and appreciate you bringing them with you so they can get some exercise (we know how difficult they can be without it), we feel it would be best if you all waited outside for them while at the gym.  You distract them with your cuteness, and they just can't help but fuss over you if you are too close.  So from now on, please remain outside the gym doors at the front side of the patio... oh, and resist the urge to speak to your humans while you wait too please.  If that's just too difficult (we know how much you like to cheer them on), maybe you could wait in the car? ...it's pretty cozy in there anyway right?  ...Thanks guys, you're the best. 

• LOCKERS ANYONE?  I am going to be installing some lockers in the next couple months (it's an 8-10 week lead time) and I'm trying to figure out how many I should order initially.  These lockers will allow you to keep some of your gear (oly shoes, jump rope, wrist wraps, etc) at the gym safely and free up the daily cubbies in the front of the gym.  They will be 12x12x9h and will rent out at $12 per month.  There will be a limited quantity though, and they'll be given out on a first come first serve basis.  So if you'd like to reserve one, email me and I'll put you on the list.  

• READY FOR THE OPEN?  Many of you know what this means.  And to you all I say, "well... no, I'm not quite ready either, but f*ck it, it's just one workout a week so let's do this!"  As for the rest of you... you are about to experience the best part of the year to be in the CrossFit community.  February 26 begins this year's quest to be the fittest on earth, and everyone's invited back into the game.  The short of it is: 5 weeks, 5 workouts (just like the ones you do in class all the time), you judge your friends and they judge you, you post your scores on the Games website and your name goes on the leaderboard.  Like most of you, the vast majority of people don't expect to win the games or even make it to Regionals (the next stage), but it's just fun to be involved in the event of it all and to see your name up there against the rest of your division and Region.  Think of this more of a challenge to just do all the workouts and complete the 5 weeks of workouts. It will help motivate your training, boost your results, and give you a goal to shoot for.  More on this to come, but in the mean time, feel free to check our the games website and ask us coaches about it!  Happy Games Season! 

CROSSFIT

S&P cycle: squat - pull - press - PULL - off

A. deadlift: to a heavy single 

B. AMRAP in 10 min:

• 10 thrusters (105/65)
• 10 bar facing burpees

C. max box jumps in 2 min (24/20)

*rest 4 min bt B & C.

CSPORT

A. 3 sets: 

• 15 DB strict press (heavier weight, standing)
• 15 DB skull crushers (lighter weight, supine, on the floor)

*rest 1-2 min

B. 3 rounds:

• 1 min step-ups/box jumps
• 1 min row sprint
• 1 min air squats
• 1 min jump rope
• 1 min pushups
• 1 min standing bike sprint
• 1 min situps
• 1 min burpees

*rest exactly 2 min bt rounds

COMP

A. Snatch 1.1.1.1.1; rest 10 sec bt reps; rest 3-4 min bt sets x 3

B. Snatch balance; build to a 1RM

+

5 sets:

OHS x 5

rest 2 min

MUs x 7

rest 2 min

Post results and thoughts comments.

Sunday January 25, 2015

Some info on the scaled option in this year's OPEN from the CrossFit Games site.

**Announcements, etc..." 

• LOCKERS ANYONE?  I am going to be installing some lockers in the next couple months (it's an 8-10 week lead time) and I'm trying to figure out how many I should order initially.  These lockers will allow you to keep some of your gear (oly shoes, jump rope, wrist wraps, etc) at the gym safely and free up the daily cubbies in the front of the gym.  They will be 12x12x9h and will rent out at $12 per month.  There will be a limited quantity though, and they'll be given out on a first come first serve basis.  So if you'd like to reserve one, email me and I'll put you on the list.  

• READY FOR THE OPEN?  Many of you know what this means.  And to you all I say, "well... no, I'm not quite ready either, but f*ck it, it's just one workout a week so let's do this!"  As for the rest of you... you are about to experience the best part of the year to be in the CrossFit community.  February 26 begins this year's quest to be the fittest on earth, and everyone's invited back into the game.  The short of it is: 5 weeks, 5 workouts (just like the ones you do in class all the time), you judge your friends and they judge you, you post your scores on the Games website and your name goes on the leaderboard.  Like most of you, the vast majority of people don't expect to win the games or even make it to Regionals (the next stage), but it's just fun to be involved in the event of it all and to see your name up there against the rest of your division and Region.  Think of this more of a challenge to just do all the workouts and complete the 5 weeks of workouts. It will help motivate your training, boost your results, and give you a goal to shoot for.  More on this to come, but in the mean time, feel free to check our the games website and ask us coaches about it!  Happy Games Season! 

**OPEN GYM TODAY 8am - noon

Happy Sunday! :)

Saturday January 24, 2015

Noon class doin work.  

**Announcements, etc..." 

• LOCKERS ANYONE?  I am going to be installing some lockers in the next couple months (it's an 8-10 week lead time) and I'm trying to figure out how many I should order initially.  These lockers will allow you to keep some of your gear (oly shoes, jump rope, wrist wraps, etc) at the gym safely and free up the daily cubbies in the front of the gym.  They will be 12x12x9h and will rent out at $12 per month.  There will be a limited quantity though, and they'll be given out on a first come first serve basis.  So if you'd like to reserve one, email me and I'll put you on the list.  

• READY FOR THE OPEN?  Many of you know what this means.  And to you all I say, "well... no, I'm not quite ready either, but f*ck it, it's just one workout a week so let's do this!"  As for the rest of you... you are about to experience the best part of the year to be in the CrossFit community.  February 26 begins this year's quest to be the fittest on earth, and everyone's invited back into the game.  The short of it is: 5 weeks, 5 workouts (just like the ones you do in class all the time), you judge your friends and they judge you, you post your scores on the Games website and your name goes on the leaderboard.  Like most of you, the vast majority of people don't expect to win the games or even make it to Regionals (the next stage), but it's just fun to be involved in the event of it all and to see your name up there against the rest of your division and Region.  Think of this more of a challenge to just do all the workouts and complete the 5 weeks of workouts. It will help motivate your training, boost your results, and give you a goal to shoot for.  More on this to come, but in the mean time, feel free to check our the games website and ask us coaches about it!  Happy Games Season! 

CROSSFIT

S&P cycle: squat - pull - PRESS - pull - off

A. UB HSPU ladder 10 down to 1 for time

B. For time:

• 30 squat cleans (155/105)
• 30 burpee box jump overs
• 30 toes to bar
• big block run

CSPORT

Block run

3 rounds:

• 50 speed step
• 10 burpees 

800m run

3 rounds: 

• 25 situps
• 15 thrusters

400m run

3 rounds: 

• 20 KBS 
• 15 pushups

200m run

3 rounds: 

• 1 min plank
• 10 ab wheels

COMP

10 min of aerobic work @ 85% capacity:

10 OHS 75lb/45lb

row 250m

--5 min recovery

10 min @ 85%:

10 push-ups

10 db snatch alt arms 45lb/25lb

50 double unders

--5 min recovery

10 min @ 85%:

9 kbs - 53/35

12 toes to bar

15 box jumps - 24"/20” - step down each rep

Post results and thoughts comments.

Friday January 23, 2015

Louis on his box jump 2 min AMRAP on Monday.   

**Announcements, etc..." 

• LOCKERS ANYONE?  I am going to be installing some lockers in the next couple months (it's an 8-10 week lead time) and I'm trying to figure out how many I should order initially.  These lockers will allow you to keep some of your gear (oly shoes, jump rope, wrist wraps, etc) at the gym safely and free up the daily cubbies in the front of the gym.  They will be 12x12x9h and will rent out at $12 per month.  There will be a limited quantity though, and they'll be given out on a first come first serve basis.  So if you'd like to reserve one, email me and I'll put you on the list.  

• READY FOR THE OPEN?  Many of you know what this means.  And to you all I say, "well... no, I'm not quite ready either, but f*ck it, it's just one workout a week so let's do this!"  As for the rest of you... you are about to experience the best part of the year to be in the CrossFit community.  February 26 begins this year's quest to be the fittest on earth, and everyone's invited back into the game.  The short of it is: 5 weeks, 5 workouts (just like the ones you do in class all the time), you judge your friends and they judge you, you post your scores on the Games website and your name goes on the leaderboard.  Like most of you, the vast majority of people don't expect to win the games or even make it to Regionals (the next stage), but it's just fun to be involved in the event of it all and to see your name up there against the rest of your division and Region.  Think of this more of a challenge to just do all the workouts and complete the 5 weeks of workouts. It will help motivate your training, boost your results, and give you a goal to shoot for.  More on this to come, but in the mean time, feel free to check our the games website and ask us coaches about it!  Happy Games Season! 

CROSSFIT

S&P cycle: squat - PULL - press - pull - off

A. max UB muscle-ups x 4; rest 3-4 min

*If you can't do MUs yet, use this time to practice.  If you can't do dips/pullups yet, you can work on those.

B. 60 yd sled push AFAP x 5; rest 3-4 min

*use heaviest load you can move continuously and with no rest on turn arounds. 

C. 75 GHD situps for time

CSPORT

A. 3 sets as a warm up
20 sec jumping jacks
20 sec straight arm plank
20 sec mtn climbers

B. For time:
25-20-15-10 rep rounds:
knees 2 elbows
push press
russian twists (per side)
lunges (per leg)
box jumps
*400m run b.t rounds

COMP

A. SJ from blocks start at 75% of 1rm add 10# every 90sec until max

B. Elevated HSPU x 3-4 every min on the minute x 5 min

+

30 squat cleans for time 225lb/155lb

(scale weight as needed)

Post results and thoughts comments.

Thursday January 21, 2015

Sylvia crushing some 6am weighted situps.  

**Announcements, etc..." 

• READY FOR THE OPEN?  Many of you know what this means.  And to you all I say, "well... no, I'm not quite ready either, but f*ck it, it's just one workout a week so let's do this!"  As for the rest of you... you are about to experience the best part of the year to be in the CrossFit community.  February 26 begins this year's quest to be the fittest on earth, and everyone's invited back into the game.  The short of it is: 5 weeks, 5 workouts (just like the ones you do in class all the time), you judge your friends and they judge you, you post your scores on the Games website and your name goes on the leaderboard.  Like most of you, the vast majority of people don't expect to win the games or even make it to Regionals (the next stage), but it's just fun to be involved in the event of it all and to see your name up there against the rest of your division and Region.  Think of this more of a challenge to just do all the workouts and complete the 5 weeks of workouts. It will help motivate your training, boost your results, and give you a goal to shoot for.  More on this to come, but in the mean time, feel free to check our the games website and ask us coaches about it!  Happy Games Season! 

BARBELL CLUB

*5:30pm with Coach Ian.  

**If you're interested in our focused strength & Olympic Weightlifting program, come check it out!  You can get a class punch card or upgrade your membership to include Barbell Club for just $60/mo.  

CROSSFIT

S&P cycle: SQUAT - pull - press - pull - off

A. OHS: 2-2-2-2-2; rest as needed

B. "11.1" / "14.1"

 AMRAP in 10 min:

• 30 double unders 
• 15 power snatches (75/55)

CSPORT

A. 3 sets:
15 Bench press
10 dips
10 pull ups

B. 3 sets:
15 squats
10 rev lunges per leg off riser (no alternating)
10 back ext
*add weight to increase diffculty of all movements above

C. 3 rounds:
400m run
50 double unders
30 weighted sit ups

COMP

*rest day

Post results and thoughts comments.

Wednesday January 21, 2015

Erik lunging off into the 6am mist during yesterday's workout.

**Announcements, etc..." 

• READY FOR THE OPEN?  Many of you know what this means.  And to you all I say, "well... no, I'm not quite ready either, but f*ck it, it's just one workout a week so let's do this!"  As for the rest of you... you are about to experience the best part of the year to be in the CrossFit community.  February 26 begins this year's quest to be the fittest on earth, and everyone's invited back into the game.  The short of it is: 5 weeks, 5 workouts (just like the ones you do in class all the time), you judge your friends and they judge you, you post your scores on the Games website and your name goes on the leaderboard.  Like most of you, the vast majority of people don't expect to win the games or even make it to Regionals (the next stage), but it's just fun to be involved in the event of it all and to see your name up there against the rest of your division and Region.  Think of this more of a challenge to just do all the workouts and complete the 5 weeks of workouts. It will help motivate your training, boost your results, and give you a goal to shoot for.  More on this to come, but in the mean time, feel free to check our the games website and ask us coaches about it!  Happy Games Season! 

CROSSFIT

S&P cycle: squat - pull - press - pull - OFF

AMRAP in 45 min: 

• 500m row
• 1 min rest
• 25 burpees
• 1 min rest
• 400m run
• 1 min rest

CSPORT

A. Max distance on bike or rower in 10 min:
*At the start and top of every even min, complete 7 burpees

B. 75 wall balls for time
*At the start and top of every even min, complete 15 sit ups
*10 min cap

C. AMRAP in 10 min
10 box jumps
10 KB high pull
10 jack knives 

COMP

A1.  DB Squat Thrusters x 8 AHAP; rest 0 sec

A2.   Burpee Box jump over x 6 AFAP 24”/20”; rest 3 min x 3 sets

+

For time:

100 wallballs

100 CTB pullups

+

20 min row @ easy pace

ROMIK  

A. SMR: where you need it most

B. 2 min stretch/side: 

• hammies
• hip pocket/pigeon
• quads/hip flexors

Post results and thoughts to comments.

Tuesday January 20, 2015

CrossFit Kids showing off their overhead squats yesterday.

**Announcements, etc..." 

• READY FOR THE OPEN?  Many of you know what this means.  And to you all I say, "well... no, I'm not quite ready either, but f*ck it, it's just one workout a week so let's do this!"  As for the rest of you... you are about to experience the best part of the year to be in the CrossFit community.  February 26 begins this year's quest to be the fittest on earth, and everyone's invited back into the game.  The short of it is: 5 weeks, 5 workouts (just like the ones you do in class all the time), you judge your friends and they judge you, you post your scores on the Games website and your name goes on the leaderboard.  Like most of you, the vast majority of people don't expect to win the games or even make it to Regionals (the next stage), but it's just fun to be involved in the event of it all and to see your name up there against the rest of your division and Region.  Think of this more of a challenge to just do all the workouts and complete the 5 weeks of workouts. It will help motivate your training, boost your results, and give you a goal to shoot for.  More on this to come, but in the mean time, feel free to check our the games website and ask us coaches about it!  Happy Games Season! 

CROSSFIT

S&P cycle: squat - pull - press - PULL - off

A. UB hang squat snatch ladder: 1 up to 10 for time (135/95)

B. 7 rounds for time:

• 21-18-15...3 pullups
• 21-18-15...3 weighted situps (45/25)
• 30 walking lunges

CSPORT

3 rounds for time:
800m run or row
50 sit ups
40 push ups
30 wall balls
20 KBS
10 knees 2 elbows

COMP

Power Snatch - 3,2,1,1; rest as needed

+

2 min amrap:

165lb/100lb power snatch

rest 3 min

2:30 min amrap

135lb/75lb power snatch

rest 3 min

3 min amrap:

95lb/65lb power snatch

ROMIK  

A. SMR: where you need it most

B. 2 min stretch/side: 

• hammies
• hip pocket/pigeon
• quads/hip flexors

Post results and thoughts to comments.

Monday January 19, 2015

Squats on the rocks.  

**Announcements, etc..." 

• READY FOR THE OPEN?  Many of you know what this means.  And to you all I say, "well... no, I'm not quite ready either, but f*ck it, it's just one workout a week so let's do this!"  As for the rest of you... you are about to experience the best part of the year to be in the CrossFit community.  February 26 begins this year's quest to be the fittest on earth, and everyone's invited back into the game.  The short of it is: 5 weeks, 5 workouts (just like the ones you do in class all the time), you judge your friends and they judge you, you post your scores on the Games website and your name goes on the leaderboard.  Like most of you, the vast majority of people don't expect to win the games or even make it to Regionals (the next stage), but it's just fun to be involved in the event of it all and to see your name up there against the rest of your division and Region.  Think of this more of a challenge to just do all the workouts and complete the 5 weeks of workouts. It will help motivate your training, boost your results, and give you a goal to shoot for.  More on this to come, but in the mean time, feel free to check our the games website and ask us coaches about it!  Happy Games Season! 

CROSSFIT

S&P cycle: squat - pull - PRESS - pull - off

A. dips: 6-8 reps x 5 sets; rest 2-3 min  

*choose the most difficult version of the dip that best fits the reps, adding weight if needed.

B. AMRAP in 8 min:

• 8 thrusters (115/75)
• 8 bar-facing burpees

C. max box jumps in 2 min (24/20)

*rest 4 min bt B & C

CSPORT

A. 5 rounds or 12 min AMRAP: 

• 15 reps bench press
• 20 situps
• 250m row

B. 5 rounds or 12 min AMRAP:

• 10 pullups
• 15 back extensions
• 200m run

C. 5 rounds or 12 min AMRAP: 

• 5 burpee box jump overs
• 10 thrusters
• 50 double unders or 150 singles

COMP

A. Squat clean - 3,2,1,1; rest as needed

B. Back Squat -  3,3,3 rest 2-3mins

C. Push jerk 15-12-9; rest 3-4 min (go heavier each set)

+

For time:

30-20-10 BB front lunge 135/95

5-10-15 MUs

ROMIK  

A. SMR: where you need it most

B. 2 min stretch/side: 

• hammies
• hip pocket/pigeon
• quads/hip flexors

Post results and thoughts to comments.

Sunday January 18, 2015

You got this Maddie!

OPEN GYM 

*8am - noon

**Many apologies to anyone who's arrived to a closed up gym on a Sunday morning after 8am when we should be opened.  We had a couple scheduling miscommunications that hopefully have all been worked out now, so please come on down, and if that ever happens at anytime during the week, please text me and I will get the gym opened ASAP.  My number is the "text only" one on our contact page.

Post results and thoughts to comments.

Saturday January 17, 2015

A little OPEN promo courtesy of the CrossFit Games site. 

BARBELL CLUB

*It's ON today at 9:30am!  The one and only, Mr. Joey Warren, will be subbing for Ian today, who is out of town for a weightlifting competition.  For those of you who don't know Joey, he does all the programming for our COMP athletes and was a 3 time CrossFit Games athlete from '09-'12.  He will be helping you execute the programming Ian had planned for you guys, so come on in!

A. front squat: 2RM

B. C&J: build to 75%, then 8 singles

CROSSFIT

S&P cycle: squat - PULL - press - pull - off

A. clean & jerk: to a heavy single 

*If you do the BARBELL workout first, you can skip to Part B and be done a little early... or squeeze in some mobility work :)

B. 5 rounds for time: 

• 200m row
• 8 toes to bar
• 30 double-unders

*do not pace this.  Start fast and hang on!

*If more athletes than rowers in class, run it in heats, and have the fastest athletes go first.

C. tabata butterfly situps x 8 rounds

CSPORT

A. AMRAP in 15 min:

• 40 lunges up farley
• sprint the rest of the way up
• jog down

B. AMRAP in 12 min:

• 10 strict pullups
• 10 KB high pull
• 10 DB strict press
• 10 pushups 

C. AMRAP in 9 min:

• 75 situps
• 50 hollow rocks
• 25 level changes
• plank hold with time remaining

COMP

(yes, the same workout as a few weeks ago, but this time you WILL be faster!)

3 sets @80% 90% 100% effort:

Row 500m

15 burpees

15 CTB chin ups

15 PC and jerk 115-135/65-85

85 DU

rest 4min

ROMIK  

A. SMR: where you need it most

B. 2 min stretch/side: 

• hammies
• hip pocket/pigeon
• quads/hip flexors

Post results and thoughts to comments.