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Sunday
Oct192014

Monday October 20, 2014

 

Jeff crushing some thrusters during a C-Sport workout last week.

 

 

 

 

**Announcements, etc...** 

  • NEW C-SPORT CLASS!  We now have a Friday 6am C-Sport to complete the MWF 6am schedule.  Let all your early bird friends know!  
  • The CROSSFIT INVITATIONAL is coming to San Jose!  On Nov. 9th, all star teams from the U.S., Canada, Europe, & Australia will go head to head at the SAP Center (The Shark Tank).  Some of the best CrossFit athletes in the world will be competing, including current Champions Rich & Camille, and past Champs Annie, Jason, Sam, etc.  This should be a pretty cool event, and you can get tickets here! If you're interested in going, I'd get your tickets ASAP.  Unfortunately, I'll be out of town for this, but I will start a list on the wall so when you get tickets you can add your name to the list and then coordinate a little Cadence group outing. 
  • Tony's ROMIK class continues this week!!  Join us at 10am Mondays and 930am Thursdays to start your new commitment to mobility, flexibility, and stronger stabilizers!  This can make ALL the difference in your training and how you feel day in and day out.  

 

 

 

 

CROSSFIT 

SPC: squat - PULL - press - pull - off 

A. Deload day for deadlift:  5-5-5-5-5 @ 40%-50%-60%-65%-70%

*next cycle we will add another 10lbs to our working 1RM.

B.  10 rounds for time: 

  • 10 down to 1 toes to bar
  • 10 down to 1 "no pushup" burpees
  • 3 snatches (135/95)

 

 

 

 

 

CSPORT

For time:

> Block run 

Then 10 rounds of:

  • 3 burpees
  • 6 pullups
  • 9 cal row

> Block run 

Then 10 rounds of:

  • 3 burpees
  • 6 DB sq clean thrusters
  • 9 situps

> Block run 

 

 

 

 

COMP

A. Mid-hang Snatch  90% of 1RM x 3 x 2

B. Deadlift  5RM; 90% x 4 x 5

+

Hill Sprints:

20 sec uphill sprint; rest 4min x 5 sets


 

 

 

 

 

ROMIK mobility class (10am today!)

  • 30 min: will cover common mob issues and how to attack them + some key stabilization exercises 

*Taught by our Cadence Chiropractor, Tony Coats, owner of Back in Action Chiropractic.

*This stuff is SOOOOO IMPORTANT when it comes to keeping your body feeling good and making progress.  I would encourage all who can make to to be there each week!  

 

 

 

 

Post results and thoughts to comments.

Saturday
Oct182014

Sunday October 19, 2014

A little Cadence flare at the camp site...  And yes, this is how you roll if you wanna get anything done while camping with a 7 month old. 

 

 

 

 

**Announcements, etc...** 

  • NEW C-SPORT CLASS!  We now have a Friday 6am C-Sport to complete the MWF 6am schedule.  Let all your early bird friends know!  
  • The CROSSFIT INVITATIONAL is coming to San Jose!  On Nov. 9th, all star teams from the U.S., Canada, Europe, & Australia will go head to head at the SAP Center (The Shark Tank).  Some of the best CrossFit athletes in the world will be competing, including current Champions Rich & Camille, and past Champs Annie, Jason, Sam, etc.  This should be a pretty cool event, and you can get tickets here! If you're interested in going, I'd get your tickets ASAP.  Unfortunately, I'll be out of town for this, but I will start a list on the wall so when you get tickets you can add your name to the list and then coordinate a little Cadence group outing. 
  • Tony's ROMIK class continues this week!!  Join us at 10am Mondays and 930am Thursdays to start your new commitment to mobility, flexibility, and stronger stabilizers!  This can make ALL the difference in your training and how you feel day in and day out.  

 

 

OLY (9am)

*Snatch practice with coach Ian!

**Many apologies to the 9amers who showed up last week and had no coach - that was a miscommunication between me & Ian - but we're good to go for today, so get in there and learn from the best! 

 

 

 

CROSSFIT (10am)

*make up day

or...

*Sunday conditioning

2k wattbike for time

(rest 3 min)

800m run for time

(rest 3 min)

Then 2 rounds for time of:

2k wattbike

800m run 

*rest 3 min bt rounds

 

 

 

 

CSPORT

*make up day

 

 

 

COMP

*rest day 

 

 

 

ROMIK

(NEW CLASS!!! Mon at 10am and Thurs at 9:30am!!)

  • 30 min: will cover common mob issues and how to attack them + some key stabilization exercises 

*Taught by our Cadence Chiropractor, Tony Coats, DC, owner of Back in Action Chiropractic.

*This stuff is SOOOOO IMPORTANT when it comes to keeping your body feeling good and making progress.  I would encourage all who can make to to be there each week!  

 

 

 

 

Post results and thoughts to comments.

Friday
Oct172014

Saturday October 18, 2014

The Googs boys at Mike's new gym back in DC.  Lookin' good guys!  

 

 

 

 

**Announcements, etc...** 

  • NEW C-SPORT CLASS!  We now have a Friday 6am C-Sport to complete the MWF 6am schedule.  Let all your early bird friends know!  
  • The CROSSFIT INVITATIONAL is coming to San Jose!  On Nov. 9th, all star teams from the U.S., Canada, Europe, & Australia will go head to head at the SAP Center (The Shark Tank).  Some of the best CrossFit athletes in the world will be competing, including current Champions Rich & Camille, and past Champs Annie, Jason, Sam, etc.  This should be a pretty cool event, and you can get tickets here! If you're interested in going, I'd get your tickets ASAP.  Unfortunately, I'll be out of town for this, but I will start a list on the wall so when you get tickets you can add your name to the list and then coordinate a little Cadence group outing. 
  • Tony's ROMIK class continues this week!!  Join us at 10am Mondays and 930am Thursdays to start your new commitment to mobility, flexibility, and stronger stabilizers!  This can make ALL the difference in your training and how you feel day in and day out.  

 

 

 

 

CROSSFIT 

SPC: SQUAT - pull - press - pull - off 

A. Deload cycle for back squat:  5-5-5-5-5 @ 40%-50%-60%-65%-70%

*next cycle we will add another 10lbs to our working 1RM.

B. AMRAP in 20 min:

  • 5 strict pullups
  • 10 KBS (53/35)
  • 20 walking lunges
  • 100m run

 

 

 

 

 

CSPORT

3 rotations through A, B, C


A. 3 min clock
200m row
10 burpees
AMRAP plank with time left

Rest 1 min

B. 3 min clock
200m run
20 sit ups
AMRAP air squats with time left

Rest 1 min

C. 3 min clock
1 min bike or jump rope
20 KBDL
AMRAP box jumps with time left

Rest 1 min
 

 

 

 

COMP

10 sets:

250m row

3 MUS

25 DUs

6 T2B

8 wallballs

10 no pushup burpee box jumps 20”/16”

Rest 1 min


 

 

 

 

ROMIK

(NEW CLASS!!! Mon at 10am and Thurs at 9:30am!!)

  • 30 min: will cover common mob issues and how to attack them + some key stabilization exercises 

*Taught by our Cadence Chiropractor, Tony Coats, DC, owner of Back in Action Chiropractic.

*This stuff is SOOOOO IMPORTANT when it comes to keeping your body feeling good and making progress.  I would encourage all who can make to to be there each week!  

 

 

 

 

Post results and thoughts to comments.

Thursday
Oct162014

Friday October 17, 2014

Bill Bull showing off his ring dip skills. 

 

 

 

 

**Announcements, etc...** 

  • NEW C-SPORT CLASS!  Beggining TODAY, we will now have a Friday 6am C-Sport to complete the MWF 6am schedule.  Let all your early bird friends know!  
  • The CROSSFIT INVITATIONAL is coming to San Jose!  On Nov. 9th, all star teams from the U.S., Canada, Europe, & Australia will go head to head at the SAP Center (The Shark Tank).  Some of the best CrossFit athletes in the world will be competing, including current Champions Rich & Camille, and past Champs Annie, Jason, Sam, etc.  This should be a pretty cool event, and you can get tickets here! If you're interested in going, I'd get your tickets ASAP.  Unfortunately, I'll be out of town for this, but I will start a list on the wall so when you get tickets you can add your name to the list and then coordinate a little Cadence group outing. 
  • Tony's ROMIK class continues this week!!  Join us at 10am Mondays and 930am Thursdays to start your new commitment to mobility, flexibility, and stronger stabilizers!  This can make ALL the difference in your training and how you feel day in and day out.  

 

 

 

 

CROSSFIT 

SPC: squat - pull - press - pull - OFF 

A. 20 min skill practice: you decide what you need to work on most... or ask your coach as I'm sure they will have some ideas.  (muscle-ups, double-unders, kipping, handstands, butterfly pullups, etc...)

B. 30-20-10 rep rounds for time: 

  • wall balls (20/14)
  • box jumps (24/20)

C. 30 reps ab wheel for quality

 

CSPORT

A. 21-15-9:
bench press
pull ups

B. 21-15-9:
back extension
lunges per leg (off riser, no alternating)

C. 21-15-9:
Cal Row
DB snatch per arm

D. 21-15-9
weighted sit ups
200m run b.t rounds

 

 

 

 

COMP

A. Jerk - 4RM; 90% x 4 x 2

B. Front Squat - heavy double

C. Bentover BB row (Pendlay row)- 3 x 6

 

+

OHS, AMRAP @ 155lb/105lb x 3 sets, Rest 5 min

 

 

 

 

ROMIK

(NEW CLASS!!! TODAY at 9:30am!!)

  • 30 min: will cover common mob issues and how to attack them + some key stabilization exercises 

*Taught by our Cadence Chiropractor, Tony Coats, DC, owner of Back in Action Chiropractic.

*This stuff is SOOOOO IMPORTANT when it comes to keeping your body feeling good and making progress.  I would encourage all who can make to to be there each week!  

 

 

 

 

Post results and thoughts to comments.

Wednesday
Oct152014

Thursday October 16, 2014

 

Brett working on yesterday's KB swings, and giving a quick nod to the camera. :)

 

 

 

 

**Announcements, etc...** 

  • NEW C-SPORT CLASS!  Beggining this Friday, we will now have a Friday 6am C-Sport to complete the MWF 6am schedule.  Let all your early bird friends know!  
  • The CROSSFIT INVITATIONAL is coming to San Jose!  On Nov. 9th, all star teams from the U.S., Canada, Europe, & Australia will go head to head at the SAP Center (The Shark Tank).  Some of the best CrossFit athletes in the world will be competing, including current Champions Rich & Camille, and past Champs Annie, Jason, Sam, etc.  This should be a pretty cool event, and you can get tickets here! If you're interested in going, I'd get your tickets ASAP.  Unfortunately, I'll be out of town for this, but I will start a list on the wall so when you get tickets you can add your name to the list and then coordinate a little Cadence group outing. 
  • Tony's ROMIK class continues this week!!  Join us at 10am Mondays and 930am Thursdays to start your new commitment to mobility, flexibility, and stronger stabilizers!  This can make ALL the difference in your training and how you feel day in and day out.  

 

 

 

 

CROSSFIT 

SPC: squat - pull - press - PULL - off 

A. snatch: max for the day, then 2 reps EMOM for 10 min @ 85% of day's heaviest lift

B. 5 rounds for time:

  • 10-8-6-4-2 thrusters (135/95)
  • 2 rope climbs

 

 

 

 

 

 

CSPORT

A. 4 rounds:
400m run or row
10 DB DL
15 DB hang squat cleans
20 push press

B. 3 rounds:
15 back ext
20 body rows
50 bicycle sit ups

 

 

 

 

COMP

*rest day


 

 

 

 

 

ROMIK

(NEW CLASS!!! TODAY at 9:30am!!)

  • 30 min: will cover common mob issues and how to attack them + some key stabilization exercises 

*Taught by our Cadence Chiropractor, Tony Coats, DC, owner of Back in Action Chiropractic.

*This stuff is SOOOOO IMPORTANT when it comes to keeping your body feeling good and making progress.  I would encourage all who can make to to be there each week!  

 

 

 

 

Post results and thoughts to comments.

Tuesday
Oct142014

Wednesday October 15, 2014

6pm C-Sport in full swing. :)

 

 

 

 

**Announcements, etc...** 

  • NEW C-SPORT CLASS!  Beggining this Friday, we will now have a Friday 6am C-Sport to complete the MWF 6am schedule.  Let all your early bird friends know!  
  • The CROSSFIT INVITATIONAL is coming to San Jose!  On Nov. 9th, all star teams from the U.S., Canada, Europe, & Australia will go head to head at the SAP Center (The Shark Tank).  Some of the best CrossFit athletes in the world will be competing, including current Champions Rich & Camille, and past Champs Annie, Jason, Sam, etc.  This should be a pretty cool event, and you can get tickets here! If you're interested in going, I'd get your tickets ASAP.  Unfortunately, I'll be out of town for this, but I will start a list on the wall so when you get tickets you can add your name to the list and then coordinate a little Cadence group outing. 
  • Tony's ROMIK class continues this week!!  Join us at 10am Mondays and 930am Thursdays to start your new commitment to mobility, flexibility, and stronger stabilizers!  This can make ALL the difference in your training and how you feel day in and day out.  

 

 

 

CROSSFIT 

SPC: squat - pull - PRESS - pull - off 

A. ring dips: 4 x 8-10 reps, add weight if possible, scale as needed, kip only if you can't do strict; rest ~ 3 min 

B. 5 rounds for time:

  • 12 KBS (70/53)
  • 12 burpees
  • 40 double-unders

 

 

 

 

 

CSPORT

A. 4 rds:
40 sec OH lunges
40 sec plyo push ups
40 sec box jumps

B. 4 rds:
40 sec wall balls
40 sec jump rope
40 sec plank

C. 4 rds:
40 sec KBS
40 sec KB plank rows
40 sec jack knives

D. 3 rds:
200m run
10 no push up burpees 

 

 

 

 

 

COMP

5 sets ALL OUT:

3 touch n go Squat Snatch

9 C2B Chin-ups

6 Burpees AFAP

Rest 5-6 min

+

5 sets ALL OUT:

9 Thrusters Heavy

25 sec Row

Rest 5-6min


 

 

 

 

ROMIK

(NEW CLASS!!! Mon at 10am and Thurs at 9:30am!!)

  • 30 min: will cover common mob issues and how to attack them + some key stabilization exercises 

*Taught by our Cadence Chiropractor, Tony Coats, DC, owner of Back in Action Chiropractic.

*This stuff is SOOOOO IMPORTANT when it comes to keeping your body feeling good and making progress.  I would encourage all who can make to to be there each week!  

 

 

 

 

Post results and thoughts to comments.

Monday
Oct132014

Tuesday October 14, 2014

Andrew with his best Mike Singletary impression.

 

 

 

**Announcements, etc...** 

  • The CROSSFIT INVITATIONAL is coming to San Jose!  On Nov. 9th, all star teams from the U.S., Canada, Europe, & Australia will go head to head at the SAP Center (The Shark Tank).  Some of the best CrossFit athletes in the world will be competing, including current Champions Rich & Camille, and past Champs Annie, Jason, Sam, etc.  This should be a pretty cool event, and you can get tickets here! If you're interested in going, I'd get your tickets ASAP.  Unfortunately, I'll be out of town for this, but I will start a list on the wall so when you get tickets you can add your name to the list and then coordinate a little Cadence group outing. 
  • Tony's ROMIK class continues this week!!  Join us at 10am Mondays and 930am Thursdays to start your new commitment to mobility, flexibility, and stronger stabilizers!  This can make ALL the difference in your training and how you feel day in and day out.  

 

 

 

CROSSFIT 

SPC: squat - PULL - press - pull - off 

A. deadlift: 5-5-3 (40%,50%,60%), then 5-3-1+ (75%,85%,95%) 

*treat last set as an AMRAP

*use same 1RM as last DL session

B. Against a 17 min clock:

  • 1.5 mile run
  • max reps G2O with time remaining (155/105)

 

 

 

 

 

CSPORT

A. 3 sets:
10 dips
15 bench press

400m run

B. 3 sets:
15 KBS
15 goblet squats

400m run

C. 3 sets:
20 weighted sit ups
1 min plank

400m run

D. 3 sets:
250m row
10 burpees

400m run

 

 

 

 

COMP

10 min EZ Run warm-up

+

4 min Airdyne @ 50%

4 min Airdyne @ 80%

3 min Airdyne @ 50%

3 min Airdyne @ 85%

2 min Airdyne @ 50%

2 min Airdyne @ 90%

1 min Airdyne @ 50%

1 min Airdyne @ 95%

+

10 min Run cool down + foam rolling


 

 

 

 

ROMIK

(NEW CLASS!!! Mon at 10am and Thurs at 9:30am!!)

  • 30 min: will cover common mob issues and how to attack them + some key stabilization exercises 

*Taught by our Cadence Chiropractor, Tony Coats, DC, owner of Back in Action Chiropractic.

*This stuff is SOOOOO IMPORTANT when it comes to keeping your body feeling good and making progress.  I would encourage all who can make to to be there each week!  

 

 

 

 

Post results and thoughts to comments.

Sunday
Oct122014

Monday October 13, 2014

This is Team USA for next month's CF Invitational... Rich Froning, Julie Foucher, Jason Khalipa, & Emily Bridgers.  You can see these guys compete against teams from Europe, Australia, & Canada at the SAP center.  More info below!

 

 

 

**Announcements, etc...** 

  • The CROSSFIT INVITATIONAL is coming to San Jose!  On Nov. 9th, all star teams from the U.S., Canada, Europe, & Australia will go head to head at the SAP Center (The Shark Tank).  Some of the best CrossFit athletes in the world will be competing, including current Champions Rich & Camille, and past Champs Annie, Jason, Sam, etc.  This should be a pretty cool event, and you can get tickets here! If you're interested in going, I'd get your tickets ASAP.  Unfortunately, I'll be out of town for this, but I will start a list on the wall so when you get tickets you can add your name to the list and then coordinate a little Cadence group outing. 
  • Tony's ROMIK class continues this week!!  Join us at 10am Mondays and 930am Thursdays to start your new commitment to mobility, flexibility, and stronger stabilizers!  This can make ALL the difference in your training and how you feel day in and day out.  

 

 

 

 

CROSSFIT 

SPC: SQUAT - pull - press - pull - off 

A.  back squat: 5-5-3 (40%,50%,60%), then 5-3-1+ (75%,85%,95%) 

*treat last set as an AMRAP

*use same 1RM as last squat session

B. "Angie"

For time:

  • 100 pullups
  • 100 pushups
  • 100 situps
  • 100 air squats

 

 

 

 

 

 

 

CSPORT

*rest 3-5 min bt each AMRAP

A. AMRAP in 10 min:

  • 10 K2E
  • 15 situps
  • 20 mtn climbers

B. AMRAP in 10 min:

  • 10 HR pushups
  • 15 push press
  • 20 step ups

C. AMRAP in 10 min:

  • 10 pullups
  • 15 KB SDHP
  • 20 lunges

 

 

 

 

 

 

 

COMP

A. Mid-hang Clean - 3RM; 90% x 3 x 2

B. Deadlift  75% of last weeks 5RM, 5 reps on the minute x 5 min

+

Sprint 200m @ 90-95%; rest 4 min x 3

rest 8 min

Sprint 200m @ 90-95%; rest 4 min x 3


 

 

 

 

 

ROMIK

(NEW CLASS!!! TODAY at 10am and Thurs at 9:30am!!)

  • 30 min: will cover common mob issues and how to attack them + some key stabilization exercises 

*Taught by our Cadence Chiropractor, Tony Coats, DC, owner of Back in Action Chiropractic.

*This stuff is SOOOOO IMPORTANT when it comes to keeping your body feeling good and making progress.  I would encourage all who can make to to be there each week!  

 

 

 

 

Post results and thoughts to comments.

Saturday
Oct112014

Sunday October 12, 2014

Hay diving!

 

 

 

**Announcements, etc...** 

  • The CROSSFIT INVITATIONAL is coming to San Jose!  On Nov. 9th, all star teams from the U.S., Canada, Europe, & Australia will go head to head at the SAP Center (The Shark Tank).  Some of the best CrossFit athletes in the world will be competing, including current Champions Rich & Camille, and past Champs Annie, Jason, Sam, etc.  This should be a pretty cool event, and tickets go on sale today.  If you're interested in going, I'd get your tickets ASAP.  Unfortunately, I'll be out of town for this, but I will start a list on the wall so when you get tickets you can add your name to the list and then coordinate a little Cadence group outing. 
  • Tony's ROMIK class continues next week!!  Join us at 10am Mondays and 930am Thursdays to start your new commitment to mobility, flexibility, and stronger stabilizers!  This can make ALL the difference in your training and how you feel day in and day out.  

 

 

 OLY (9am)

*technique work with coach Ian!  Get in there and get better people! 

 

 

 

CROSSFIT (10am)

*Make up day - choose a workout you missed from the last week

Or...

*Sunday conditioning

8 rounds tabata on each:

  • row
  • bike
  • 25yd liner sprints
  • double-unders
  • situps

*rest 3 min bt each modality

*For the row & bike, your :10 rest intervals should be at an "easy pace", not a dead stop.

 

 

 

 

 

 

 

CSPORT

*make up day

 

 

 

 

COMP

*rest day 

 

 

 

 

ROMIK

(NEW CLASS!!! Mon at 10am and Thurs at 9:30am!!)

  • 30 min: will cover common mob issues and how to attack them + some key stabilization exercises 

*Taught by our Cadence Chiropractor, Tony Coats, DC, owner of Back in Action Chiropractic.

*This stuff is SOOOOO IMPORTANT when it comes to keeping your body feeling good and making progress.  I would encourage all who can make to to be there each week!  

 

 

 

 

Post results and thoughts to comments.

Friday
Oct102014

Saturday October 10, 2014

Coach Michelle and her minions doing a little deadlift practice.

 

 

 

**Announcements, etc...** 

  • The CROSSFIT INVITATIONAL is coming to San Jose!  On Nov. 9th, all star teams from the U.S., Canada, Europe, & Australia will go head to head at the SAP Center (The Shark Tank).  Some of the best CrossFit athletes in the world will be competing, including current Champions Rich & Camille, and past Champs Annie, Jason, Sam, etc.  This should be a pretty cool event, and tickets go on sale today.  If you're interested in going, I'd get your tickets ASAP.  Unfortunately, I'll be out of town for this, but I will start a list on the wall so when you get tickets you can add your name to the list and then coordinate a little Cadence group outing. 
  • Tony's ROMIK class continues next week!!  Join us at 10am Mondays and 930am Thursdays to start your new commitment to mobility, flexibility, and stronger stabilizers!  This can make ALL the difference in your training and how you feel day in and day out.  

 

 

 

 

CROSSFIT 

SPC: squat - pull - press - pull - OFF 

A.  200m sled push for time x 3 (sled + 45/15); rest 5-6 min

B. AMRAP in 15 min: 

  • 6 TGUs (70/53)
  • 6 wall climbs

 

 

 

 

 

 

 

CSPORT

A. 4 rounds:
400m run or row
21 wall balls
15 k2e
9 DB snatches per arm

B. 3 sets:
15 back ext
1 min plank

 

 

 

 

 

COMP

10 sets:

5 DB squat thrusters 45lb/25lb

5 CTB

5 burpee box jump 24/20

10 KB SA overhead walking lunges 53/35 (alt arms each round)

300 m row

rest 1 min

 

 

 

 

 

ROMIK

(NEW CLASS!!! Mon at 10am and Thurs at 9:30am!!)

  • 30 min: will cover common mob issues and how to attack them + some key stabilization exercises 

*Taught by our Cadence Chiropractor, Tony Coats, DC, owner of Back in Action Chiropractic.

*This stuff is SOOOOO IMPORTANT when it comes to keeping your body feeling good and making progress.  I would encourage all who can make to to be there each week!  

 

 

 

 

Post results and thoughts to comments.