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Saturday
Sep202014

Sunday September 21, 2014

Top of Soquel Demo forest during our ride to Aptos yesterday.  

 

 

 

**Announcements, etc...** 

  • Kids' Jump Rope club is in full swing, but you can still start your child anytime.  It meets Tuesdays & Thursdays at 4:30pm... just $30/mo. for 1 day per week (rec) & $60/mo for 2 days per week (comp).  See me or Shwin for more details!
  • CrossFit Kids is also underway, and you can still enroll your little future CrossFitter!!!  Like last session, registration will be run through LGS Recreation.   Mon & Fri will be 2 classes, 3:30pm for ages 7-11 (click to register), and 4:30pm for ages 12-14 (click to register).  Wednesday's will be all ages at 3:30pm.  You'll notice a bunch of different options on the LGS registration site based on which days you're signing up for, but that is just how their system works.  What's important is signing up for the number of days your child can come to.  So if you sign up for M/W, you can really bring him or her to whichever two days work for you each week.  Hope that makes sense... Let us know if you have any questions! 

 

 

OLY (9am)

*Snatch technique clinic with Coach Ian of USA weightlifting - the perfect way to improve your snatch technique for all levels!  

 

 

 

CROSSFIT (10am)

*Make up day - do a missed workout from the week.

Or...

*Sunday conditioning workout

On the rower:

- 1 min 90% / 1 min 60% for 10 min, rest 5 min, then repeat.

 

 

 

 

CSPORT

*rest day 

 

 

 

COMP

*rest day

 

 

 

 

ROMIK

A. SMR:  full body!

B. 2 min stretch on each:

  • pigeon/fig 4
  • quads/hip flexors 
  • hammies

 

 

 

 

Post results and thoughts to comments.

Friday
Sep192014

Saturday September 20, 2014

 

 

Congrats Nicole on joining the muscle-up club this week!  

 

 

 

**Announcements, etc...** 

  • Kids' Jump Rope club is in full swing, but you can still start your child anytime.  It meets Tuesdays & Thursdays at 4:30pm... just $30/mo. for 1 day per week (rec) & $60/mo for 2 days per week (comp).  See me or Shwin for more details!
  • CrossFit Kids is also underway, and you can still enroll your little future CrossFitter!!!  Like last session, registration will be run through LGS Recreation.   Mon & Fri will be 2 classes, 3:30pm for ages 7-11 (click to register), and 4:30pm for ages 12-14 (click to register).  Wednesday's will be all ages at 3:30pm.  You'll notice a bunch of different options on the LGS registration site based on which days you're signing up for, but that is just how their system works.  What's important is signing up for the number of days your child can come to.  So if you sign up for M/W, you can really bring him or her to whichever two days work for you each week.  Hope that makes sense... Let us know if you have any questions! 

 

 

 

 

CROSSFIT

*Well, today is the 2nd round of the CrossFit Team Series... however, since we don't have any teams doing the competition, I just can't justify programming the workouts today and veering from our strength program. Sorry if I psyched anyone out... you are of course welcome to get the team series workouts done on your own.  But, as a group, we're gonna stay the course and forgoe the team series wods, which don't really fit into our training week very well.  

 

A. deadlift: 5-5-3, then 5-3-1+

*the first 3 sets are warm-up sets (40%,50%,60%).

*the last 3 sets are the working sets (75%,85%,95%).

*1 is only the minimum for the last set... like we did with the previous 2 cycles, go ahead and max out on that set.

B. 2 rounds for time: 

  • 30 push press/jerk (115/85)
  • 60 abmat situps
  • 90 walking lunges
  • 120 double-unders

 

 

 

 

 

CSPORT

A. AMRAP in 15 min
400m run
Max reps pull ups; 1 attempt per rd
Max reps push ups; 1 attempt per rd

B. AMRAP in 15 min
Max plank hold (1 attempt per rd)
40 sit ups
400m row
 

 

 

 

 

COMP

A.  Power snatch - 80% x 1 x 4

B. Power clean - 80% x 1 x 4

+

5-7 sets 85%

200m Run

5 burpee MUs

10 Box jump 24/20

15 wallballs

30 DUs

Rest 90sec


 

 

 

 

 

ROMIK

A. SMR:  glutes/low back

B. 2 min stretch on each:

  • pigeon/fig 4
  • quads/hip flexors 
  • hammies

 

 

 

 

Post results and thoughts to comments.

Thursday
Sep182014

Friday September 19, 2014

Sass working on her tree branch pullups.

 

 

 

 

**Announcements, etc...** 

  • Kids' Jump Rope club is in full swing, but you can still start your child anytime.  It meets Tuesdays & Thursdays at 4:30pm... just $30/mo. for 1 day per week (rec) & $60/mo for 2 days per week (comp).  See me or Shwin for more details!
  • CrossFit Kids is also underway, and you can still enroll your little future CrossFitter!!!  Like last session, registration will be run through LGS Recreation.   Mon & Fri will be 2 classes, 3:30pm for ages 7-11 (click to register), and 4:30pm for ages 12-14 (click to register).  Wednesday's will be all ages at 3:30pm.  You'll notice a bunch of different options on the LGS registration site based on which days you're signing up for, but that is just how their system works.  What's important is signing up for the number of days your child can come to.  So if you sign up for M/W, you can really bring him or her to whichever two days work for you each week.  Hope that makes sense... Let us know if you have any questions! 

 

 

 

 

CROSSFIT

SPC: SQUAT - pull - press - pull - off

A. back squat: 5-5-3, then 5-3-1+

*the first 3 sets are warm-up sets (40%,50%,60%).

*the last 3 sets are the working sets (75%,85%,95%).

*1 is only the minimum for the last set... like we did with the previous 2 cycles, go ahead and max out on that set.

B. 5 sets, each AFAP:

  • 5 TnG power snatches (AHAP)
  • 7 box jump overs (24/20)
  • 9 C2B pullups
  • 200m sprint (one way, no turn around)

*rest on the walk back

 

 

 

 

CSPORT

4 sets. 

1 min db OH walking lunges- right

1 min plank

1 min db OH waking lunges-left

1 min box jumps-step down

3 min any cardio

  

 

 

 

COMP

A.  Jerk - max for day; 80% of that x 1 x 3

B. Push press - max

+

4 sets @ 90-95% effort:

15 thrusters - 75lb/45lb

15 kbs - 70/53

Airdyne 45 sec

Rest 4-6 min

 

 

 

 

 

ROMIK

A. SMR:  quads/hammies

B. 2 min stretch on each:

  • pigeon/fig 4
  • quads/hip flexors 
  • hammies

 

 

 

 

Post results and thoughts to comments.

Wednesday
Sep172014

Thursday September 18, 2014

Preview of our next training phase?

 

 

 

 

**Announcements, etc...** 

  • APTOS RIDE:  If anyone is planning to come with us on the Cadence to Aptos Mt. bike ride on Saturday, we are planning to leave Cadence at 8am.  The gym will be open by 7:15.  You will also have to figure out how you are getting back over the hill (wife/husband pick up, early morning car drop, etc.) We are planning to eat lunch at "burger." after the ride too so you could always con a friend into meeting us for that ;).  
  • Attendance has been pretty low at the 9am OLY class on Sundays lately.  If you guys want to see this class continue, get in there and put Coach Ian's vast amount of weightlifting knowledge to good use! For those of you who aren't aware, Ian Droze is member of the USA weightlifting team and has a TON to offer when it comes to coaching the OLY lifts.  So whether you're a beginner or an experienced lifter, a few sessions with Ian can really improve your Oly technique and, as a result, your CrossFitting.  
  • Kids' Jump Rope club is in full swing, but you can still start your child anytime.  It meets Tuesdays & Thursdays at 4:30pm... just $30/mo. for 1 day per week (rec) & $60/mo for 2 days per week (comp).  See me or Shwin for more details!
  • CrossFit Kids is also underway, and you can still enroll your little future CrossFitter!!!  Like last session, registration will be run through LGS Recreation.   Mon & Fri will be 2 classes, 3:30pm for ages 7-11 (click to register), and 4:30pm for ages 12-14 (click to register).  Wednesday's will be all ages at 3:30pm.  You'll notice a bunch of different options on the LGS registration site based on which days you're signing up for, but that is just how their system works.  What's important is signing up for the number of days your child can come to.  So if you sign up for M/W, you can really bring him or her to whichever two days work for you each week.  Hope that makes sense... Let us know if you have any questions! 

 

 

 

 

CROSSFIT

SPC: squat - pull - press - pull - OFF

*A little MAP training today...

AMRAP in 40 min @ ~ 75% 

  • 1 mile run buy-in 

then with remaining time: 

  • 300m row or 750m bike
  • 10ft handstand walk
  • 6 TGUs (3 per side, 53/35)
  • 2-3 muscle-ups (scale to 6-8 strict dips)
  • 1 lap heavy DB farmers carry 

 

 

 

 

CSPORT

A. Against a 4 min clock:
400m run
AMRAP burpees w/ time left
rest 1 min; x 2 sets

B. Against a 4 min clock:
400m row
AMRAP wall balls w/ time left
rest 1 min; x 2 sets

C. 4 sets @ high effort:
20 KB plank rows
20 KBS
20 switch lunges
1 min rest between rounds

 

 

 

COMP

 *Rest day 

 

 

 

ROMIK

A. SMR:  worst stuff

B. 2 min stretch on each:

  • pigeon/fig 4
  • quads/hip flexors 
  • hammies

 

 

 

 

Post results and thoughts to comments.

Tuesday
Sep162014

Wednesday September 17, 2014

Dog day afternoons.

 

 

 

**Announcements, etc...** 

  • APTOS RIDE:  If anyone is planning to come with us on the Cadence to Aptos Mt. bike ride on Saturday, we are planning to leave Cadence at 8am.  The gym will be open by 7:15.  You will also have to figure out how you are getting back over the hill (wife/husband pick up, early morning car drop, etc.) We are planning to eat lunch at "burger." after the ride too so you could always con a friend into meeting us for that ;).  
  • Attendance has been pretty low at the 9am OLY class on Sundays lately.  If you guys want to see this class continue, get in there and put Coach Ian's vast amount of weightlifting knowledge to good use! For those of you who aren't aware, Ian Droze is member of the USA weightlifting team and has a TON to offer when it comes to coaching the OLY lifts.  So whether you're a beginner or an experienced lifter, a few sessions with Ian can really improve your Oly technique and, as a result, your CrossFitting.  
  • Kids' Jump Rope club is in full swing, but you can still start your child anytime.  It meets Tuesdays & Thursdays at 4:30pm... just $30/mo. for 1 day per week (rec) & $60/mo for 2 days per week (comp).  See me or Shwin for more details!
  • CrossFit Kids is also underway, and you can still enroll your little future CrossFitter!!!  Like last session, registration will be run through LGS Recreation.   Mon & Fri will be 2 classes, 3:30pm for ages 7-11 (click to register), and 4:30pm for ages 12-14 (click to register).  Wednesday's will be all ages at 3:30pm.  You'll notice a bunch of different options on the LGS registration site based on which days you're signing up for, but that is just how their system works.  What's important is signing up for the number of days your child can come to.  So if you sign up for M/W, you can really bring him or her to whichever two days work for you each week.  Hope that makes sense... Let us know if you have any questions! 

 

 

 

 

CROSSFIT

SPC: squat - pull - press - PULL - off

A. snatch: to a heavy single 

B. AMRAP in 7 min:

  • 3-6-9-12... power cleans (135/95)
  • 3-6-9-12... toes to bar 

*FYI: I had "13.4" written as the title... but somehow forgot the "overhead" part.  So today the workout format stands, but expect to see the real "13.4" sometime soon :) 

 

 

 

CSPORT

AMRAP in 40 min
75ft bear crawl
75ft walking lunges
200m run
10 toes thru rings
20 sit ups
1 min plank
200m run
15 bench press
20 body rows
200m run
 

 

 

 

 

COMP

A.  Clean & jerk - 75% x 1 x 4

B. Clean pull - 90% (of clean) x 3 x 3

C.  Clean deadlift - 100% (of clean) x 3 x 3

D.  Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps

+

5 sets All OUT:

12/8 C2B pullups

Run 200m

Rest 4-5min


 

 

 

ROMIK

A. SMR:  quads/calves

B. 2 min stretch on each:

  • pigeon/fig 4
  • quads/hip flexors 
  • hammies

 

 

 

 

Post results and thoughts to comments.

Monday
Sep152014

Tuesday September 16, 2014

 

Check this out... Matt Fraser, 2nd place at the Games this year and his 315lb snatch!

 

 

 

 

**Announcements, etc...** 

  • APTOS RIDE:  If anyone is planning to come with us on the Cadence to Aptos Mt. bike ride on Saturday, we are planning to leave Cadence at 8am.  The gym will be open by 7:15.  You will also have to figure out how you are getting back over the hill (wife/husband pick up, early morning car drop, etc.) We are planning to eat lunch at "burger." after the ride too so you could always con a friend into meeting us for that ;).  
  • Attendance has been pretty low at the 9am OLY class on Sundays lately.  If you guys want to see this class continue, get in there and put Coach Ian's vast amount of weightlifting knowledge to good use! For those of you who aren't aware, Ian Droze is member of the USA weightlifting team and has a TON to offer when it comes to coaching the OLY lifts.  So whether you're a beginner or an experienced lifter, a few sessions with Ian can really improve your Oly technique and, as a result, your CrossFitting.  
  • Kids' Jump Rope club is in full swing, but you can still start your child anytime.  It meets Tuesdays & Thursdays at 4:30pm... just $30/mo. for 1 day per week (rec) & $60/mo for 2 days per week (comp).  See me or Shwin for more details!
  • CrossFit Kids is also underway, and you can still enroll your little future CrossFitter!!!  Like last session, registration will be run through LGS Recreation.   Mon & Fri will be 2 classes, 3:30pm for ages 7-11 (click to register), and 4:30pm for ages 12-14 (click to register).  Wednesday's will be all ages at 3:30pm.  You'll notice a bunch of different options on the LGS registration site based on which days you're signing up for, but that is just how their system works.  What's important is signing up for the number of days your child can come to.  So if you sign up for M/W, you can really bring him or her to whichever two days work for you each week.  Hope that makes sense... Let us know if you have any questions! 

 

 

 

 

CROSSFIT

SPC: squat - pull - PRESS - pull - off

A. bench press: 5 x 5; rest ~ 2 min

B. For time:

  • 100 wall balls (20/14, 10ft/9ft)
  • 75 pullups
  • 50 burpees
  • 25 cal row

 

 

 

 

 

CSPORT

A. AMRAP in 8 min
1 lap farmer's carry
200m run

B. AMRAP in 8 min
30 sec side plank/side
15 k2e
15 sit ups

C. AMRAP in 8 min
10 DB burpee box step overs
10 Push press

D. AMRAP in 8 min
10 ring push ups
10 ab wheels
20 lunges

 

 

 

 

COMP

Row 2 min easy pace

+

Row 30sec 90%

Row 30 sec 50%

x 6 min

rest walk 2 min

Row 30sec 90%

Row 30 sec 50%

x 6 min

rest walk 2 min

Row 30sec 90%

Row 30 sec 50%

x 6 min

+

Row 2 min easy pace

+

18/12 Toes to Bar; rest 90 sec x 3 sets

 

 

 

 

 

 ROMIK

A. SMR:  shoulders

B. 2 min stretch on each:

  • pigeon/fig 4
  • quads/hip flexors 
  • hammies

 

 

 

 

Post results and thoughts to comments.

Sunday
Sep142014

Monday September 15, 2014

So ummm... this is how the cubbies looked Friday night after everyone had left, and probably still look now since I didn't take anything out... yet.  Please collect anything you have at the gym that you do not want moved to the lost and found, and eventually the good will by Wednesday.  I am working on getting lockers pretty soon so that those of you who like to leave stuff at the gym (I realize that's convenient) can do so.  But until then, please take things home with you after every workout.  If you leave stuff, we may move it to the lost and found right away.  Oh, and as always, found underwear and socks got straight to the trash, so don't leave behind your faves! 

 

 

 

 

**Announcements, etc...** 

  • KIDS JUMP ROPE CLUB IS ON!  Want your kids to be more athletic/explosive/coordinated and have fun doing it?!?!... Have them learn from one of the best jumpers in history, our very own coach Shwin, and watch their skills take off.  It will run Tuesdays & Thursdays at 4:30pm... just $30/mo. for 1 day per week (rec) & $60/mo for 2 days per week (comp).  See me or Shwin for more details!
  • CrossFit Kids is also underway, and you can still enroll your little future CrossFitter!!!  Like last session, registration will be run through LGS Recreation.   Mon & Fri will be 2 classes, 3:30pm for ages 7-11 (click to register), and 4:30pm for ages 12-14 (click to register).  Wednesday's will be all ages at 3:30pm.  You'll notice a bunch of different options on the LGS registration site based on which days you're signing up for, but that is just how their system works.  What's important is signing up for the number of days your child can come to.  So if you sign up for M/W, you can really bring him or her to whichever two days work for you each week.  Hope that makes sense... Let us know if you have any questions! 

 

 

 

 

CROSSFIT

SPC: squat - PULL - press - pull - off

**Today is the second cycle of deadlift.  The warm up is the same, but the working sets change to 3 rep sets with slightly higher percentages.  Use the SAME 1RM as you used to calculate on last Tues.  We will not change the 1RM we are using for 4 cycles.  

A. deadlift: 5-5-3, then 3-3-3+

*the first 3 sets are warm-up sets (40%,50%,60%).

*the last 3 sets are the working sets (80%,85%,90%).

*don't stop at 3 on the final set, do as many as you can.

 

B. 7 rounds for time:

  • 7/5 HSPUs
  • 1-2-3-4-5-6-7 squat cleans (185/125)
  • 200m run

 

 

 

 

 

CSPORT

A. 2k row for time

  • At the top of every odd minute you must do 21 air squats 

*18 min cap

 

(rest 5 min bt A&B)

 

B. 1 round for max reps: 

  • 4 min double-unders
  • 3 min pullups
  • 2 min pushups
  • 1 min box jumps

rest 2 min then,

AMRAP in 8 min: 

  • 10 burpees
  • 20 KB swings
  • 30 situps

 

 

 

 

COMP

Schedule:  Thurs and Fri off this week

Mon:

A.  Snatch - 75% x 1 x 3

B.  Snatch pull - 90% (of snatch) x 3 x 3

C.  Snatch deadlift - 100% x 3 x 3

D.  Front squat - 75% x 3 x 5; follow each set immediately with 3 box jumps

+

3 sets @ 95% effort:

45 sec Burpees

45 sec Airdyne

Rest 4 min


 

 

 

 ROMIK

A. SMR:  glutes/low back

B. 2 min stretch on each:

  • pigeon/fig 4
  • quads/hip flexors 
  • hammies

 

 

 

 

Post results and thoughts to comments.

Saturday
Sep132014

Sunday September 14, 2014

Finally sporting her Reebok gear!

 

 

 

**Announcements, etc...** 

  • MOUNTAIN BIKE RIDE!  My friend Aaron, whom some of you probably know, is getting a group together to ride our mountain bikes from Cadence to Aptos on Saturday Sept. 20th.  Several Cadence members are on board already... anyone else want to join us?  If so just let me know.  We will start early and finish the ride at "burger." in Aptos for lunch... which will be well earned.
  • KIDS JUMP ROPE CLUB IS ON!  Want your kids to be more athletic/explosive/coordinated and have fun doing it?!?!... Have them learn from one of the best jumpers in history, our very own coach Shwin, and watch their skills take off.  It will run Tuesdays & Thursdays at 4:30pm... just $30/mo. for 1 day per week (rec) & $60/mo for 2 days per week (comp).  See me or Shwin for more details!
  • CrossFit Kids began this week!!!  Like last session, registration will be run through LGS Recreation.   Mon & Fri will be 2 classes, 3:30pm for ages 7-11 (click to register), and 4:30pm for ages 12-14 (click to register).  Wednesday's will be all ages at 3:30pm.  You'll notice a bunch of different options on the LGS registration site based on which days you're signing up for, but that is just how their system works.  What's important is signing up for the number of days your child can come to.  So if you sign up for M/W, you can really bring him or her to whichever two days work for you each week.  Hope that makes sense... Let us know if you have any questions! 

 

OLY (9am)

*Jerk practice with coach Ian Droze of USA Weightlifting.  If you're still not comfortable getting heavy weight overhead, or if you just need to fine tune your technique, this class with Ian will help!  

 

 

 

CROSSFIT (10am)

**Make up day**

  • do a workout you missed over the last week

or...

**Sunday Conditioning**

Here's a little something from the world of rowing...

The Monster

Set your monitor so that the average split is shown in the small screen on the lower left hand side of the monitor and your 500-meter split is on the main screen in the middle. Row a 10-minute steady state piece. The average split for the 10-minute piece is the starting average for the monster. You must now pull a 500-meter split shown on the big screen that is 5 seconds faster than the average shown on the smaller screen. Every time your average on the small screen drops one second you must drop your 500-meter split by a second. So, if your average on the small screen after 10 minutes is 2:10, you have to pull 2:05 on the big screen. When the average on the small screen goes to a 2:09 you have now pull a 2:04 on the big screen to stay ahead of the monster. When you can no longer maintain the 5-second interval between the average split and 500-meter split, “the monster has caught you.”

Just as you will never beat the erg, you will never beat the monster, but is fun to see how long you can keep it away.

 

 

 

 

CSPORT

*rest day 

 

 

 

COMP

 *rest day 

 

 

 

 

 ROMIK

A. SMR:  worst stuff!

B. 2 min stretch on each:

  • pigeon/fig 4
  • quads/hip flexors 
  • hammies

 

 

 

 

Post results and thoughts to comments.

Friday
Sep122014

Saturday September 13, 2014

Fred having a good ol' time watching Dylan suffer in "Glen" yesterday.

 

 

 

**Announcements, etc...** 

  • MOUNTAIN BIKE RIDE!  My friend Aaron, whom some of you probably know, is getting a group together to ride our mountain bikes from Cadence to Aptos on Saturday Sept. 20th.  Several Cadence members are on board already... anyone else want to join us?  If so just let me know.  We will start early and finish the ride at "burger." in Aptos for lunch... which will be well earned.
  • KIDS JUMP ROPE CLUB IS ON!  Want your kids to be more athletic/explosive/coordinated and have fun doing it?!?!... Have them learn from one of the best jumpers in history, our very own coach Shwin, and watch their skills take off.  It will run Tuesdays & Thursdays at 4:30pm... just $30/mo. for 1 day per week (rec) & $60/mo for 2 days per week (comp).  See me or Shwin for more details!
  • CrossFit Kids began this week!!!  Like last session, registration will be run through LGS Recreation.   Mon & Fri will be 2 classes, 3:30pm for ages 7-11 (click to register), and 4:30pm for ages 12-14 (click to register).  Wednesday's will be all ages at 3:30pm.  You'll notice a bunch of different options on the LGS registration site based on which days you're signing up for, but that is just how their system works.  What's important is signing up for the number of days your child can come to.  So if you sign up for M/W, you can really bring him or her to whichever two days work for you each week.  Hope that makes sense... Let us know if you have any questions! 

 

 

 

 

CROSSFIT

SPC: SQUAT - pull - press - pull - off

**Today is the begining of the second cycle in our strength program.  The warm up is the same, but the working sets change to 3 rep sets with slightly higher percentages.  Use the SAME 1RM as you used to calculate on Monday.  We will not change the 1RM we are using for 4 cycles.  

A. back squat: 5-5-3, then 3-3-3+

*the first 3 sets are warm-up sets (40%,50%,60%).

*the last 3 sets are the working sets (80%,85%,90%).

*don't stop at 3 on the final set, do as many as you can.

 

B. elevated reverse DB lunges: 3 x 12/side; rest ~ 90 sec

*lunge backwards with front foot on a 35-45lb plate - do all 12 on one side before switching

 

C. AMRAP in 8 min:

  • 8 GHD situps 
  • 40yds bear crawl
  • 20 double-unders

*today is NOT the day to "practice" GHD situps... so if you can't do them as Rx'd (full ROM to the floor) please scale to 16 abmat situps.

 

 

 

 

CSPORT

A. 4 sets
4-6 heavy bench
20 sit ups

B. 4 sets
10 single leg KBDL per side
10 ab wheels

C. 4 rounds:
250m row
10 KB high pulls
15 level changes
30 double unders

 

 

 

 

COMP

A.  Power clean - 75% x 2 x 10; 1 min rest

B.  Clean pull - 95% (of clean) x 3 x 3

C.  Back Squat - Max

+

5 sets 85%

200m run

10 pushups

10 KBS 2/1.5pd

10 wallballs

10 no burpee box jump step down 24/20″

35 DUs

Rest 1 min


 

 

 

 

 

 ROMIK

A. SMR:  quads - or whatever your squat "limiter" is.

B. 2 min stretch on each:

  • pigeon/fig 4
  • quads/hip flexors 
  • hammies

 

 

 

 

Post results and thoughts to comments.

Thursday
Sep112014

Friday September 12, 2014

Well, Campi has once again outdone himself... these are friggin' sweet!  Thanks so much Nick!

 

 

 

**Announcements, etc...** 

  • MOUNTAIN BIKE RIDE!  My friend Aaron, whom some of you probably know, is getting a group together to ride our mountain bikes from Cadence to Aptos on Saturday Sept. 20th.  Several Cadence members are on board already... anyone else want to join us?  If so just let me know.  We will start early and finish the ride at "burger." in Aptos for lunch... which will be well earned.
  • KIDS JUMP ROPE CLUB IS ON!  Want your kids to be more athletic/explosive/coordinated and have fun doing it?!?!... Have them learn from one of the best jumpers in history, our very own coach Shwin, and watch their skills take off.  It will run Tuesdays & Thursdays at 4:30pm... just $30/mo. for 1 day per week (rec) & $60/mo for 2 days per week (comp).  See me or Shwin for more details!
  • CrossFit Kids began this week!!!  Like last session, registration will be run through LGS Recreation.   Mon & Fri will be 2 classes, 3:30pm for ages 7-11 (click to register), and 4:30pm for ages 12-14 (click to register).  Wednesday's will be all ages at 3:30pm.  You'll notice a bunch of different options on the LGS registration site based on which days you're signing up for, but that is just how their system works.  What's important is signing up for the number of days your child can come to.  So if you sign up for M/W, you can really bring him or her to whichever two days work for you each week.  Hope that makes sense... Let us know if you have any questions! 

 

 

 

 

CROSSFIT

SPC: squat - pull - press - pull - OFF

CrossFit Hero WOD "Glen"

For time: 

  • 30 clean & jerks (135/95)
  • 1 mile run
  • 10 rope climbs
  • 1 mile run
  • 100 burpees

*From crossfit.com: Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

 

 

 

CSPORT

A. 4 sets:
10-15 strict press
10-15 push ups

B. 3 rounds
1 min plank
21 wall balls
15 knees 2 elbows
9 dips
200m run

C. 3 x 15 back ext


 

 

 

 

COMP

*Rest day

FYI: Sorry, I can't be there Sat this week, but there is a fun wod planned!  - Joey

 

 

 

 

 

 ROMIK

A. SMR:  where you need it most!

B. 2 min stretch on each:

  • pigeon/fig 4
  • quads/hip flexors 
  • hammies

 

 

 

 

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