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Monday
Mar302015

Tuesday March 31, 2015

Miss Luna says hello... 

 

 

 

 

**OPEN WRAP-UP" 

Well, that's a wrap on the 2015 OPEN.  Here's how it went down in Cadence town...  

Even without some of our best scores counting due to registration "issues" (you know who you are), and without a certain female all star (you do too) ;), our team is still sitting right around 40th place, which is not too shabby in one of the best regions in the world.  

Our top individual athlete this year was Coach Nick, who is going to just barely miss the Regionals cut  for the second year in a row, which, although pretty frustrating for him I'm sure, is a real accomplishment considering they are only taking the top 20 this year.  Nice job Nick!

Our highest ranked athlete (across all divisions) this year, is none other than the amazing Jody, who is going to finish up 1st in the NorCal region and right around 14th in THE WORLD!  She will be moving on to the next stage of the CrossFit Games, possibly even making a push for the finals in July in Carson!  Good luck Jody and great job!

The Warrens (Joey & Ed), continue to have an impact on the field... Joey is going to casually be be near the top 100 (no problem, it's just what he does) and E-Dub crushed this last workout so hard that it's going to propel him to the next round of Masters along with Jody.  Nice job boys!

Congrats to all the participants in this year's OPEN, especially our first timers, who did amazingly well, and I think discovered that they may like this whole competition thing. Great work ALL of you!   

Alright, on to next year!  Let's get training!  ...okay, let's have some fun first... then, after that, lets get training! 

 

 

**Other announcements**

  • LATE NIGHT HOURS CHANGE!  Night owls take note... we will be closing at 9:30pm on Mon/Wed (instead of 10pm) effective immediately.  Sorry for any inconvenience... but hey, at least you'll be able to hit up Chipotle on your way home now. :)

 

 

 

BARBELL

*5:30pm with Coach Ian.  Now's the time to add Barbell Club to your membership... the OPEN is over, time to get stronger! 

 

 

 

CROSSFIT 

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

A. deadlift: 1.1.1 x 5; rest as needed

B. 3 rounds (FGB style):

  • 1 min OHS (empty bar)
  • 1 min burpees
  • 1 min abmat situps
  • 1 min double unders
  • 2 min rest

*no need to count/record every rep today.  The idea is just to keep moving during the intervals.

 

 

 

CSPORT

A. 4 rds:
20 sec air squats
20 sec plank
20 sec push ups

B. 4 rounds for time:
200m run
Dips: 20, 15, 10, 5
Box Jumps: 10, 10, 10, 10

C. 4 rounds for time:
10 burpees
20 KBS
30 sit ups 

 

 

 

COMP

*Great job making it through the 2015 Crossfit Open.  If it is your first year or 5th year, the competition is always challenging and each year tougher than the previous, so you deserve to take a break and think about where you want to go from here.  Some of the WODs you may have done very well on, and some may have challenged you greatly.  Please post to comments what you were happy with, what challenged you, or any other thoughts from the previous year.  My initial thoughts from the 2015 Open is that it requires a lot of training to be competitive.  And to be at the top, it takes a lot of getting used to volume.  It’s not about who can do Fran unbroken, or the fastest anymore, but who can do 100 thrusters the fastest.  This is something you have to build throughout the year so you don’t burn out, but one way I want to try and achieve that is to have more testers throughout the year.  So you guys need to get together as much as possible during the week to compete against each other.  This week will be lighter, then we will begin a strength cycle, but not forgetting about some of the competitive testers.  - Joey

 

A1.   Bench Press x 8; rest 2 min @ 31x1

A2.  strict pullup x 4-6 @ 31x1; rest 2 min x 3 sets

+

EMOM x 10 min - 3 back squats @ 50%

+

3 sets moderate pace:

5-10 kipping HSPU - pause one sec on ground

200m row

10 pistols Alt per leg


 

 

 

ADV CFK

WARM UP:
Run 200m
10 sit & reach
10 side steppers
10 wall squats
2 Rounds

1 min squat hold

SKILL:
10 min thruster practice

GYMNASTICS:
10 min Jumping bar muscle up progressions

WOD:

"15.5"
For time:
27-21-15-9
Calorie Row
Thrusters

 


 

 

Post results and thoughts comments.

Sunday
Mar292015

Monday March 30, 2015

Shannon taking on 15.5 at Saturday's "OPEN house". 

 

 

 

**UPDATE ON THE OPEN and other announcements...**

  • Last day to get 15.5 done!
  • LATE NIGHT HOURS CHANGE!  Night owls take note... we will be closing at 9:30pm on Mon/Wed (instead of 10pm) effective immediately.  Sorry for any inconvenience... but hey, at least you'll be able to hit up Chipotle on your way home now. :)
  • NINJA WARRIOR COMPETITION! If you have ever wanted to test out your ninja skills, Pitfall Obstacle League is hosting a 6 part obstacle course competition in Northern California throughout the spring. Come pit yourself against a series of fun obstacles designed to test your strength, agility, and courage.  Fun for kids and adults, ages 8 and up are eligible to compete and anyone can come to spectate.  The season will consist of 5 regular competitions the top 30 competitors from each age group will be invited to compete in the finals competition.   Pitfall was started by our very own Ninja, Kevin Bull, along with some of his other ANW buddies.  The first event is March 28th in Marin county. Check it out at www.obstacleleague.com.

 

 

 

CROSSFIT 

*Strength & Power cycle is back.  We will start with press today since I'm guessing not everyone's ready to squat yet after the 15.5 pain.  :)

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

A. bench press: 3-3-3-3-3; rest as needed

B.  For time:

  • 2 min plank hold
  • 800m run
  • 15 strict pullups
  • 1 min plank hold
  • 30 kipping pullups
  • 1 min plank hold
  • 15 strict pullups
  • 800m run
  • 2 min plank hold

 

 

 

 

CSPORT

A. Against a 4 min clock
400m run
AMRAP wall balls with time left
Rest 1 min: x 2 sets

B. Against a 4 min clock 
Row 400m
AMRAP sit ups with time left
Rest 1 min: x 2 sets

C. For time:
50 double unders
2 min plank
30 steps OH walking lunges
2 min wall sit
30 steps OHS walking lunges
2 min plank
50 double unders 

 

 

 

COMP

*Great job making it through the 2015 Crossfit Open.  If it is your first year or 5th year, the competition is always challenging and each year tougher than the previous, so you deserve to take a break and think about where you want to go from here.  Some of the WODs you may have done very well on, and some may have challenged you greatly.  Please post to comments what you were happy with, what challenged you, or any other thoughts from the previous year.  My initial thoughts from the 2015 Open is that it requires a lot of training to be competitive.  And to be at the top, it takes a lot of getting used to volume.  It’s not about who can do Fran unbroken, or the fastest anymore, but who can do 100 thrusters the fastest.  This is something you have to build throughout the year so you don’t burn out, but one way I want to try and achieve that is to have more testers throughout the year.  So you guys need to get together as much as possible during the week to compete against each other.  This week will be lighter, then we will begin a strength cycle, but not forgetting about some of the competitive testers.  - Joey


A. Straight Leg Deadlift @ 80% effort; 3 x 8

B. emom – 3 box jump step down 30/24” + 3 burpee jump touch 6″ above reach – 4mins

C. AD 1min 90% aero rest 1min x 5


 

 

 

 

Post results and thoughts comments.

Saturday
Mar282015

Sunday March 29, 2015

Friday's 15.5ers gettin' after it. 

 

 

 

 

**UPDATE ON THE OPEN and other announcements...**

  • Thanks to everyone who came out yesterday for our final "OPEN house" event.  And congrats to all those who competed in this year's OPEN.  There were so many inspiring performances and such great energy to the entire OPEN season.  Final rundown on standings and who's moving on to the next round after all the scores are in on Monday.  Also don't forget to add your AM vs. PM points for the week... we'll announce a winning team by mid week!  Happy Sunday! :)
  • LATE NIGHT HOURS CHANGE!  Night owls take note... we will be closing at 9:30pm on Mon/Wed (instead of 10pm) effective immediately.  Sorry for any inconvenience... but hey, at least you'll be able to hit up Chipotle on your way home now. :)
  • NINJA WARRIOR COMPETITION! If you have ever wanted to test out your ninja skills, Pitfall Obstacle League is hosting a 6 part obstacle course competition in Northern California throughout the spring. Come pit yourself against a series of fun obstacles designed to test your strength, agility, and courage.  Fun for kids and adults, ages 8 and up are eligible to compete and anyone can come to spectate.  The season will consist of 5 regular competitions the top 30 competitors from each age group will be invited to compete in the finals competition.   Pitfall was started by our very own Ninja, Kevin Bull, along with some of his other ANW buddies.  The first event is March 28th in Marin county. Check it out at www.obstacleleague.com.

 

 

 

OPEN GYM

*8am-noon... get 15.5 done if you haven't already!  You have until monday at 5pm! 

 

 

 

 

Post results and thoughts comments.

Friday
Mar272015

Saturday March 28, 2015

Enjoy!

 

 

 

 

**UPDATE ON THE OPEN and other announcements...**

  • 15.5 is out!  Details here.  Happy thrusters everyone!
  • The final CADENCE "OPEN" HOUSE is TODAY with 15.5.  Let's close the 2015 OPEN out in style!  Taco truck will be here for lunch from 11:30-1pm!  Bring drinks and/or some much deserved dessert to celebrate the final OPEN workout!
  • LATE NIGHT HOURS CHANGE!  Night owls take note... we will be closing at 9:30pm on Mon/Wed (instead of 10pm) effective immediately.  Sorry for any inconvenience... but hey, at least you'll be able to hit up Chipotle on your way home now. :)
  • NINJA WARRIOR COMPETITION! If you have ever wanted to test out your ninja skills, Pitfall Obstacle League is hosting a 6 part obstacle course competition in Northern California throughout the spring. Come pit yourself against a series of fun obstacles designed to test your strength, agility, and courage.  Fun for kids and adults, ages 8 and up are eligible to compete and anyone can come to spectate.  The season will consist of 5 regular competitions the top 30 competitors from each age group will be invited to compete in the finals competition.   Pitfall was started by our very own Ninja, Kevin Bull, along with some of his other ANW buddies.  The first event is March 28th in Marin county. Check it out at www.obstacleleague.com.

 

 

 

 

 

CROSSFIT & COMP

"15.5"... Good Luck!

 

 

 

 

 

CSPORT

Like the 12 Days of Christmas Song
Round 1= 1
Round 2= 2 + 1
Round 3= 3 + 2 + 1
Round 9= 9 +8 +...+2 +1

1. 5 box jumps
2. 5 burpees
3. 10 push ups
4. 10 Alternating single arm DB snatches
5. 15 Russian KBS
6. 20 sec Side Plank per Side
7. 20 k2e
8. 30 wall balls
9. Big Block Run

 

 

 

 

 

Post results and thoughts comments.

Thursday
Mar262015

Friday March 27, 2015

 

This is actually Luna relaxing, and not a new polar bear rug for our entryway...

 

 

 

**UPDATE ON THE OPEN and other announcements...**

  • 15.5 is out!  Details here.  Happy thrusters everyone!
  • The final CADENCE "OPEN" HOUSE is TOMORROW with 15.5.  Let's close the 2015 OPEN out in style!  Taco truck will be here for lunch from 11:30-1pm!  Feel free to bring drinks and/or some much deserved dessert to celebrate the final OPEN workout!
  • LATE NIGHT HOURS CHANGE!  Night owls take note... we will be closing at 9:30pm on Mon/Wed (instead of 10pm) effective immediately.  Sorry for any inconvenience... but hey, at least you'll be able to hit up Chipotle on your way home now. :)
  • NINJA WARRIOR COMPETITION! If you have ever wanted to test out your ninja skills, Pitfall Obstacle League is hosting a 6 part obstacle course competition in Northern California throughout the spring. Come pit yourself against a series of fun obstacles designed to test your strength, agility, and courage.  Fun for kids and adults, ages 8 and up are eligible to compete and anyone can come to spectate.  The season will consist of 5 regular competitions the top 30 competitors from each age group will be invited to compete in the finals competition.   Pitfall was started by our very own Ninja, Kevin Bull, along with some of his other ANW buddies.  The first event is March 28th in Marin county. Check it out at www.obstacleleague.com.

 

 

 

 

 

CROSSFIT

OPEN prep

A. 15 min mobility work

B. Do a few small fast sets of rowing & thrusters.  Confirm whether or not you will be scaling.

C. 10-15 min moderate aerobic work

D. finish with some squat/thruster specific mobility work

 

 

 

 

 

CSPORT

A. 21-15-9
bench press
bench dips

400m run

B. 21-15-9
KBDL
squat jumps

400m run

C. 21-15-9
hollow rocks
supermans

400m run

D. 21-15-9
pull ups
walking lunges (per leg)
 

 

 

 

COMP

Mobility

Few, fast reps of Open Practice

10 min aerobic work

Stretch


 

 

 

 

 

 

 

Post results and thoughts comments.

Wednesday
Mar252015

Thursday March 26, 2015

#tbt, to the Cadence Tough Mudder weekend back in 2011. 

 

 

 

 

**UPDATE ON THE OPEN and other announcements...**

  • The final CADENCE "OPEN" HOUSE is this Saturday with 15.5.  Let's close the 2015 OPEN out in style!  Taco truck will be here for lunch from 11:30-1pm!  Feel free to bring drinks and/or some much deserved dessert to celebrate the final OPEN workout!
  • LATE NIGHT HOURS CHANGE!  Night owls take note... we will be closing at 9:30pm on Mon/Wed (instead of 10pm) effective immediately.  Sorry for any inconvenience... but hey, at least you'll be able to hit up Chipotle on your way home now. :)
  • NINJA WARRIOR COMPETITION! If you have ever wanted to test out your ninja skills, Pitfall Obstacle League is hosting a 6 part obstacle course competition in Northern California throughout the spring. Come pit yourself against a series of fun obstacles designed to test your strength, agility, and courage.  Fun for kids and adults, ages 8 and up are eligible to compete and anyone can come to spectate.  The season will consist of 5 regular competitions the top 30 competitors from each age group will be invited to compete in the finals competition.   Pitfall was started by our very own Ninja, Kevin Bull, along with some of his other ANW buddies.  The first event is March 28th in Marin county. Check it out at www.obstacleleague.com.

 

 

 

BARBELL 

  • We have been seeing PR's right and left in Ian's Cadence Barbell Club lately.  If you wanna get stronger after the OPEN, consider adding BARBELL to your membership!  It meets T/TH @ 5:30pm & Sat @ 9:30am and costs just $60 (about $7/class).

 

 

 

 

CROSSFIT

A. 15 min skill practice of choice

B. 20 burpees for time x 3; rest 2 min

C. 400m sled push x 2; rest ~ 5 min

*B & C can be done in either order

 

 

 

 

CSPORT

A. Against a 3 min clock, run 400m then:
AMRAP box jumps w/ time left
or
AMRAP k2e w/ time left
*rest 1 min x 4 sets
** complete 2 sets at each exercise, in any order

B. 3 sets:
15 skull crushers
15 push ups

C. 3 sets:
15 back ext
10 ab wheels

D. 3 sets:
200m row
15 wall balls

 

 

 

 

COMP

*rest day 

 

 

 

 

ADV CFK

WARM UP:
Row 500m

10 spider mans
10 candle stick rolls
10 hammy stretching sit ups
2 rounds

SKILL CYCLE: PULL
10 min of deadlift practice

GYMNASTICS:
10 min of rope climb practice

WOD:
Team workout!!
2 rounds for time:
10 OH plate lunges/OH plate hold
15 toes to bar (scale knees to chest)/bar hang
20 box jumps/squat hold

**Everyone on the team completes 2 rounds each. You will not be able to move on to next movement until everyone has completed each exercise. If you are not doing exercise you will be performing the static exercise listed. Reps will only be counted if non-working teammate is performing static exercise.

 

 

 

 

Post results and thoughts comments.

Tuesday
Mar242015

Wednesday March 25, 2015

Pullup practice can make a good babysitter...

 

 

 

 

**UPDATE ON THE OPEN and other announcements...**

  • The final CADENCE "OPEN" HOUSE is this Saturday with 15.5.  Let's close the 2015 OPEN out in style!  Taco truck will be here for lunch from 11:30-1pm!  Feel free to bring drinks and/or some much deserved dessert to celebrate the final OPEN workout!
  • BARBELL CLUB! We have been seeing PR's right and left in Ian's Cadence Barbell Club lately.  If you wanna get stronger after the OPEN, consider adding BARBELL to your membership!  It meets T/TH @ 5:30pm & Sat @ 9:30am and costs just $60 (about $7/class).
  • LATE NIGHT HOURS CHANGE!  Night owls take note... we will be closing at 9:30pm on Mon/Wed (instead of 10pm) effective immediately.  Sorry for any inconvenience... but hey, at least you'll be able to hit up Chipotle on your way home now. :)
  • NINJA WARRIOR COMPETITION! If you have ever wanted to test out your ninja skills, Pitfall Obstacle League is hosting a 6 part obstacle course competition in Northern California throughout the spring. Come pit yourself against a series of fun obstacles designed to test your strength, agility, and courage.  Fun for kids and adults, ages 8 and up are eligible to compete and anyone can come to spectate.  The season will consist of 5 regular competitions the top 30 competitors from each age group will be invited to compete in the finals competition.   Pitfall was started by our very own Ninja, Kevin Bull, along with some of his other ANW buddies.  The first event is March 28th in Marin county. Check it out at www.obstacleleague.com.

 

 

 

 

CROSSFIT

A. jerk: tech focus to a heavy single

B. AMRAP in 10 min:

  • 200m row
  • 10/7 ring dips
  • 30 double unders

*A & B can be done in any order, so if there's competition for rowers, consider doing part B first.

 

 

 

 

CSPORT

A. AMRAP in 90 sec; 30 sec rest b.t exercises
Air Squats
Box Jumps
Meters on rower
Jump Rope
x 2 rounds

B. 10 rounds for time:
3 burpees
6 KBS
9 sit ups
1 min plank

 

 

 

 

COMP

21-15-9 for time:

Box Jump 24/20 step down

GHD situps

+

10mins 85% aero

Row 20cals

AD 20cals

30 lunges


 

 

 

 

 

Post results and thoughts comments.

Monday
Mar232015

Tuesday March 24, 2015

Shane and Shwin on their 15.4 redos.

 

 

 

**UPDATE ON THE OPEN**

  • The final CADENCE "OPEN" HOUSE is this Saturday with 15.5.  Let's close the 2015 OPEN out in style!  Taco truck will be here for lunch from 11:30-1pm!  Feel free to bring drinks and/or some much deserved dessert to celebrate the final OPEN workout!

 

 

BARBELL  5:30pm

  • We have been seeing PR's right and left in Ian's Cadence Barbell Club lately.  If you wanna get stronger after the OPEN, consider adding BARBELL to your membership!  It meets T/TH @ 5:30pm & Sat @ 9:30am.  

 

 

 

CROSSFIT

A. snatch: 2 reps EMOM for 10 min

B. 4 rounds, each AFAP:

  • max reps pullups (or 10, whichever is more)
  • 400m sprint

*rest 3 min bt rounds

 

 

 

 

CSPORT

Block Run
100 lunges
90 double unders
80 sit ups
70 step ups
60 mtn climbers
50 wall balls
40 push ups
30 burpees
20 pull ups
10 man makers

 

 

 

COMP

A.  Hang Power Snatch 3-3-3-3; rest 3 min

+

3 sets all out:

10 x S20 135/95

15 x KBS 70/53

250m row

rest 5 min


 

 

ADV CFK

WARM UP:
Run 200m
10 sit & reach
10 side steppers
10 wall squats
2 Rounds

1 min squat hold

SKILL:
5-8 min of Push Press practice
5-8 min of Medball Clean practice

GYMNASTICS:
5-8 min of Hip Bridge exercises

 WOD:
15.4 Advanced CFK style!
8 min AMRAP

10 Push Press
10 Medball Cleans

 

 

 

Post results and thoughts comments.

Sunday
Mar222015

Monday March 23, 2015

Lucy's ready for week 5.  Are you?!?!

 

 

 

 

**UPDATE ON THE OPEN**

  • The final CADENCE "OPEN" HOUSE is this Saturday with 15.5.  Let's close the 2015 OPEN out in style!  Taco truck will be here for lunch from 11:30-1pm!  Feel free to bring drinks and/or some much deserved dessert to celebrate the final OPEN workout!
  • BARBELL CLUB!!! We have been seeing PR's right and left in Ian's Cadence Barbell Club lately.  If you wanna get stronger after the OPEN, consider adding BARBELL to your membership!  It meets T/TH @ 5:30pm & Sat @ 9:30am.  

 

 

 

CROSSFIT

A. thrusters: 3 x 15; rest 2-3 min

B. 5 rounds for time:

  • 10 T2B
  • 10 box jumps (24/20)
  • 10 KBS (53/35)
  • 10 burpees 

 

 

 

 

 

CSPORT

A. 4 sets:
15 sec superman hold
15 sec air squats
15 sec straight arm plank
15 sec push ups

B. Against a 6 min clock
800m Run
AMRAP Burpees with time left

C. 4 sets:
1 min max reps wtd. sit ups
1 min max reps thrusters
1 min max reps Box jumps

D. 2 rounds for time
800m Row or 1600m Bike
50 mtn climbers
20 Bench Press
15 Pull ups

 

 

 

 

 

COMP

A. OHS - build to a tough double in 10 min

B.  CTB x 10/8 every 45 sec x 5 sets

+

7mins amrap

15 SC 95/65#

12 SC 115/85#

9 SC 135/100#

6 SC 155/110#

3 SC 185/125#

remainder of time amrap

SC 225/155#


 

 

 

 

Post results and thoughts comments.

Saturday
Mar212015

Sunday March 22, 2015

 

EW crushing 15.4 on Friday. 

 

**UPDATE ON THE OPEN**

  • AM vs. PM... Current score is 131 (AM) to 110 (PM).  AM is starting to pull away with this thing, but if you PMers can pull out a couple big weeks, you guys still have a shot.  Make sure you're teammates are posting their points!
  • The final CADENCE "OPEN" HOUSE is next Saturday with 15.5.  Let's close the 2015 OPEN out in style!  Taco truck will be here for lunch from 11:30-1pm!  Feel free to bring drinks and/or some much deserved dessert to celebrate the final OPEN workout!
  • BARBELL CLUB!!! We have been seeing PR's right and left in Ian's Cadence Barbell Club lately.  If you wanna get stronger after the OPEN, consider adding BARBELL to your membership!  It meets T/TH @ 5:30pm & Sat @ 9:30am.  

 

 

 

 OPEN GYM

*8am-noon... get 15.4 done if you haven't already!

 

 

 

 

Post results and thoughts comments.