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Monday
Aug312015

Tuesday September 1, 2015

In case you missed it, this guy (our Cadence Ninja) CRUSHED the course last night on ANW with the fastest time of the night!  Nice job Kevin!  Flat out amazing... 

 

 

 

**Announcements, etc...**

  • BARBELL is FREE for September!!!  If you'd like to give our Barbell club a try, now's the time to do it! You can train with world class Team USA weightlifting coach/athlete, Ian Droze, 3x/week and make huge improvements on your strength and Oly lifts in the process.  And you can start tonight at 5:30pm!
  • SKILLS & DRILLS!!  Did y'all know our skills and drills class is still running every Sunday at 9:30am?  This is a great opportunity to get some specific instruction on the nuances of CrossFit that we often don't have time to work on in class but can make a big difference in your game! 
  • We have more house tees in stock if you've been waiting to pick one up!  Cruise by the office and grab one!
  • Also more Progenex in stock if you haven't seen that yet.  PB Smash and Cookies and Cream... yum! 

 

 

 

BARBELL

*5:30pm with coach Ian - and FREE to all members for the month of September!

A. snatch grip DL: 1RM, then 5x1 for speed @ 75%

B. snatch (no foot movement): 1RM, then 3x2 @ 75%

C. BB back ext: 5x10

D. ring dips: 5x10

E. pullups: 5x10

 

 

 

CROSSFIT 

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

A. push jerk: 3-3-3-3-3; rest as needed

B. 3 rounds for time:

  • 25 GHD situps
  • 25 box jumps (24/20)
  • 400m run

 

 

 

 

 

CSPORT 

A. EMOM x 10 min
odd:15 seated OH press
even: 12 no push up burpees

B. 1 round for time, or AMRAP in 30 min (whichever comes first)
100 sit ups
400m run
80 wall balls
400m run
60 KBS
400m run
40 JPU
400m run
20 V-Ups 
 

 

 

 

 

COMP  

For time @ high aerobic:

HSPU - 12,9,6

Russian KBS - 70lb/53lb - 10,10,10

Box Jumps - 30"/24” - 10,10,10 - step down

+

3 min recovery

+

800m row @ high aerobic

+

3 min recovery

+

4 rounds for time @ high aerobic:

Muscle-ups x 4

Wall Balls x 15

Double Unders  x 50

+

3 min recovery

+

800m row @ high aerobic

+

3 min recovery

+

For time @ high aerobic:

Power Snatch (75lb’45lb) - 10,8,6,4,2

Ring Dips - 10,10,10,10,10

Walking Lunges - 14,14,14,14,14


 

 

 

 

KIDS (330pm 12-14yrs)

A. row/assault bike 10 cals
20 sec @ each x 3 sets:
superman hold
hollow rocks
wall squats

B. EMOM for 10 min:
5 Thrusters
5 air squats
5 push ups

C. "Filthy Fifty"
For time:
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings
50 lunges
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall balls
50 Burpees
50 Double unders

Time Cap 30min

 

 

 

 

Post results and notes to comments.
Sunday
Aug302015

Monday August 31, 2015

Watch our ninja warrior Kevin Bull on the ANW finals tonight!

 

 

 

**Announcements, etc...**

  • We have more house tees in stock if you've been waiting to pick one up!  Cruise by the office and grab one!
  • Also more Progenex in stock if you haven't seen that yet.  PB Smash and Cookies and Cream... yum! 

 

 

 

CROSSFIT 

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

A. clean: 1RM

B. For time:

  • 50 pullups
  • 50 thrusters (75/45)
  • 25 pullups
  • 25 thrusters
  • 500m row

 

 

 

 

 

 

CSPORT 

A. Against a 7 min clock:

  • 1k row
  • AMRAP burpees with time remaining

B. Against a 7 min clock:

  • 50 cal assault bike
  • AMRAP double unders with time remaining

C. Against a 7 min clock:

  • block run
  • AMRAP pullups with time remaining

D. Against a 7 min clock:

  • 120 walking lunges
  • AMRAP situps with time remaining

 

 

 

 

 

COMP  

Mon:

A1.  Back Squat x 3 x 4 @ 85%; rest 2 min

A2.  Bench Press x 3 x 4 @ 85%; rest 2 min

B.  Power Snatch x 3; rest 2 min x 3 sets

C.  Snatch Pull x 3; rest 2 min x 3 sets

+

3 sets @ 95%:

25 fast pullups

100m sprint

rest 5-8 min


 

 

 

 

KIDS

A. row/assault bike 10 cals
20 sec @ each x 3 sets:
superman hold
hollow rocks
wall squats

B. Back Squat:
5-5-3-3-2-2-1-1

D. For time:
21-15-9
KBS
Pull Ups
Run 1 lap after each round

 

 

 

 

Post results and notes to comments.
Saturday
Aug292015

Sunday August 30, 2015

 

RPM beach sighting... 

 

 

 

SKILLS & DRILLS

*9:30am: T2B practice (stringing them together/scaling options)

 

OPEN GYM

*8am - noon 

 

 

 

 

Post results and notes to comments.
Friday
Aug282015

SATURDAY August 29, 2015

That mysterious figure on the right... oh, that's just Ben crushing some KB swings.

 

 

 

 

**Announcements, etc...**

  • Our Local SF Grid team asked me to share this about their match today.  They're offering discounted tickets for affiliate members... 

Join us August 29th this Saturday at the Alameda County Fairgrounds to see GRID live! Festivities kick off with with an amateur GRID match at 2:30 PM. Then, enjoy food + drinks, DJ Reggie Soars, an exclusive KID Zone, and a packed Vendor Village. 

The San Francisco Fire will take on the Los Angeles Reign at 6:00 PM

Bring the family and enjoy a day with the San Francisco Fire & GRID!

 

 

 

 

CROSSFIT 

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

A. OHS: 1RM

B. 5 rounds for time: 

  • 15 DB hang squat cleans (40/25)
  • 15 box jumps (24/20)
  • 15 ring pushups

 

 

 

 

 

CSPORT 

A. 20 sec @ each x 3 sets:
superman hold
mtn climbers
hollow rocks

B. 40 sec on; 20 sec off x 3 sets:
KBS
Thrusters

rest 2 min

C. 40 sec on; 20 sec off x 3 sets;
K2E
Jump rope

rest 2 min

D. 3 rounds:
200m run
1 Lap Farmer carry
15 dips
30 lunges

  

 

 

 

COMP  

10 minutes of work @ 80-85% aerobic effort:

Row 300m

15 Wall Balls - 20/14

15 Box Jumps - 24"/20”

15 Ring Push-ups

--5 min recovery

10 minutes of work @ 80-85% aerobic effort:

Row 300m

10 Right Arm KB Snatch - 53/35

10 GH Sit-ups

10 Left Arm KB Snatch - 53/35

10 pushups


 

 

 

 

 

 

Post results and notes to comments.
Thursday
Aug272015

Friday August 28, 2015

6pm cruising through Monday's 10 rounder...

 

 

 

**Announcements, etc...**

 

  • Our Local SF Grid team asked me to share this about their match this weekend.  They're offering discounted tickets for affiliate members... 

 


Join us August 29th this Saturday at the Alameda County Fairgrounds to see GRID live! Festivities kick off with with an amateur GRID match at 2:30 PM. Then, enjoy food + drinks, DJ Reggie Soars, an exclusive KID Zone, and a packed Vendor Village. 

The San Francisco Fire will take on the Los Angeles Reign at 6:00 PM

Bring the family and enjoy a day with the San Francisco Fire & GRID!

 

 

 

 

CROSSFIT 

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

A. Max L-sit hold x 6; rest 90s

B. 5 rounds, each AFAP:

  • 10 cal assault bike sprint
  • 10 UB heavy deadlifts 
  • 200m run
  • 10yds HS walk (scale to: 30s HS hold > 40yds bear crawl)

*rest 3-4 min bt rounds 

 

 

 

 

CSPORT 

A. 3 sets:
15 skull crushers
15 pull ups

B. 4 rounds:
400m run or row
10 cals air bike
20 burpees
30 wall balls
40 alt. step ups
50 sit ups
 

 

 

 

COMP  

3 sets (Big Effort Here):

60 sec Burpees

60 sec Airdyne

7:30 min rest

*Hey all, we are starting a new cycle now.  No more Ian’s class.  Hope you all got stronger and enjoyed it.  We will replace those workouts with more conditioning and continually build it and test it over the next few months.  There will still be strength and Oly lifting twice a week, but it’s time to start building for 2016.  Enjoy!

 

 

 

 

 

KIDS (330pm 7-11 yrs, 430pm 12-14yrs)

A. Dynamic Warm Up 

B. 5 Sets:
5 Bench press
5 plyo push ups

 C. "TGIF"
3 rounds:
10 Turkish get ups
10 Ground to overhead
10 Inverted ring rows
1 Farmer carry lap
 

 

 

 

 

Post results and notes to comments.
Wednesday
Aug262015

Thursday August 27, 2015

 

6 years old today!!! Watch out world!  Happy Birthday Charlotte!

 

 

 

BARBELL

*5:30pm with coach Ian

 

 

 

CROSSFIT 

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

A. 2 pwr snatches EMOM for 15 min.

B. For time:

  • 75 burpees
  • rest 5 min
  • 75 burpees 

 

 

 

 

 

CSPORT 

A. 21-15-9
Seated OH press
2 arm bent over DB row

400m run

B. 21-15-9
Good mornings
Single leg bridge (each side)

400m run

C. 21-15-9
Russian twists (per side)
Leg lifts

400m run

D. 40-30-20-10
DUs
Mtn climbers

400m run

 

 

 

 

COMP  

*Hey all, we are starting a new cycle now.  No more Ian’s class.  Hope you all got stronger and enjoyed it.  We will replace those workouts with more conditioning and continually build it and test it over the next few months.  There will still be strength and Oly lifting twice a week, but it’s time to start building for 2016.  Enjoy!

A. EMOM x 12 min:

1st - Front Squat x 3

2nd - Weighted Pullups x 5

3rd -  Shoulder Press x 3

+

3 rounds for time:

5 Power Cleans 165/115

500m row


 

 

 

 

KIDS (330pm 7-11 yrs)

A. 100 speed step
10 wall squats
10 broad jumps
10 candle stick rolls
3 rounds

B. Clean & Jerk practice

C. For time:
100 Wallballs
Every odd minute do 10 sit ups


 

 

 

 

 

Post results and notes to comments.
Tuesday
Aug252015

Wednesday August 26, 2015

 

Hey y'all, just a friendly reminder... It really helps when we can actually READ the names on the purchase log.  So thanks in advance for writing legibly from now on! 

 

 

 

**Announcements, etc...**

  • Hey Cadence, our good friend Niki needs our help.  Her mom is just beginning the long recovery from a traumatic brain injury after being thrown from her horse at the end of July.  There is a benefit auction and dinner being held for her Sept 5 & 6 in Saratoga.  Please go and help out if you can.  The following is a note from Niki with more details. 

Hey Friends,

Most of you know by now that my mama, Katrina Loera fell from her horse on July 30, 2015 and suffered a severe traumatic brain injury. She is in rehab but it is going to be a VERY long process to get her back. She is having to re-learn to talk, walk, eat, etc. but she is progressing, which is great!
We are having a Benefit Dinner and Silent Auction on 9/5 and 9/6 at East Coast Alice in Downtown Saratoga. If you can make it, please make a reservation! We would love to see you! 
Below is a link to the flyer for the event as well as some Instagram graphics - if you could please share with your own social networks, companies, friends etc., I would be so grateful! If you don't live in the area, there is one dedicated just to the fundraising site. 
Thank you again. You are all such amazing friends and humans in general and we couldnt do this without ya!
xoxo

 

 

 

 

CROSSFIT 

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

A. 4 sets:

  • 5 bench press (AHAP)
  • 10 pushups (AFAP)

*rest ~ 3 min

B. AMRAP in 20 min: 

  • 10 UB cal row (1pull/cal / 2 pulls/cal)
  • 15 UB pullups 
  • 20 UB wall balls (20/14)
  • 25 UB double-unders

 

 

 

 

 

CSPORT 

Big block run
100 lunges
90 sec plank
80 sit ups
70 air squats
60 push ups
500m row
40 KBS
30 alternating pistols
20 burpees
10 man makers

 

 

 

 

COMP  

*Rest day - Hey all, we are starting a new cycle now.  No more Ian’s class.  Hope you all got stronger and enjoyed it.  We will replace those workouts with more conditioning and continually build it and test it over the next few months.  There will still be strength and Oly lifting twice a week, but it’s time to start building for 2016.  Enjoy!

 

 

 

 

KIDS (330pm 7-11 yrs)

*TBA 

 

 

 

 

Post results and notes to comments.
Monday
Aug242015

Tuesday August 25, 2015

 

Hard to tell in the pic, but Dylan & Kelly, a couple of all-stars in our kids program, went "full Cadence" with their braces, opting for the black and orange alternating color scheme.  Well played girls, well played. 

 

 

 

**Announcements, etc...**

 

  • Hey Cadence, our good friend Niki needs our help.  Her mom is just beginning the long recovery from a traumatic brain injury after being thrown from her horse at the end of July.  There is a benefit auction and dinner being held for her Sept 5 & 6 in Saratoga.  Please go and help out if you can.  The following is a note from Niki with more details.

 

Hey Friends,

Most of you know by now that my mama, Katrina Loera fell from her horse on July 30, 2015 and suffered a severe traumatic brain injury. She is in rehab but it is going to be a VERY long process to get her back. She is having to re-learn to talk, walk, eat, etc. but she is progressing, which is great!
We are having a Benefit Dinner and Silent Auction on 9/5 and 9/6 at East Coast Alice in Downtown Saratoga. If you can make it, please make a reservation! We would love to see you! 
Below is a link to the flyer for the event as well as some Instagram graphics - if you could please share with your own social networks, companies, friends etc., I would be so grateful! If you don't live in the area, there is one dedicated just to the fundraising site. 
Thank you again. You are all such amazing friends and humans in general and we couldnt do this without ya!
xoxo

 

 

 

BARBELL

*5:30pm with coach Ian 

 

 

 

CROSSFIT 

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

A. 2 pwr clean & jerks EMOM for 15 min 

B. 400m sprint x 4; rest 3 min bt efforts

 

 

 

 

CSPORT 

A. 30 sec at each x 4 sets:
crunches (no ab mat needed)
superman hold

B. AMRAP in 15 min
max UB reps push ups- 1 attempt per round
max reps UB k2e- 1 attempt per round
400m run

C. AMRAP in 15 min
15 cal air bike or 400m row
15 wall balls
15 box jumps
 

 

 

 

 

COMP 

For time @ high aerobic:

OHS - 65lb/35lb - 20,15,10,5

Double Unders - 40,40,40,40

+

3 min recovery on Airdyne

+

800m Row @ high aerobic

+

3 min recovery on Airdyne

+

5 rounds @ high aerobic:

8 Ring Dips

8 toes to bar

16 air squats

+

3 min recovery on Airdyne

+

800m Row @ high aerobic

+

3 min recovery on Airdyne

+

21,15,9 rep rds @ high aerobic:

Hand Release Push-ups

KBS 53/35

+

3 min recovery on Airdyne

+

800m Row @ high aerobic

 

 



 

KIDS (330pm 12-14)

A. Row 200m
10 pass throughs
10 wall squats
1 min banded hip bridge
2 rounds

B. EMOM for 10 min:
3 Squat Snatches

C. "Terrible Triad"
EMOM for 4 min:
3 pull ups
5 push ups
7 air squats


 

 

 

 

Post results and notes to comments.
Saturday
Aug222015

Monday August 24, 2015

 

Hey Cadence, our good friend Niki needs our help.  Her mom is just beginning the long recovery from a traumatic brain injury after being thrown from her horse at the end of July.  There is a benefit auction and dinner being held for her Sept 5 & 6 in Saratoga.  Please go and help out if you can.  The following is a note from Niki with more details.

 

Hey Friends,

Most of you know by now that my mama, Katrina Loera fell from her horse on July 30, 2015 and suffered a severe traumatic brain injury. She is in rehab but it is going to be a VERY long process to get her back. She is having to re-learn to talk, walk, eat, etc. but she is progressing, which is great!
We are having a Benefit Dinner and Silent Auction on 9/5 and 9/6 at East Coast Alice in Downtown Saratoga. If you can make it, please make a reservation! We would love to see you! 
Below is a link to the flyer for the event as well as some Instagram graphics - if you could please share with your own social networks, companies, friends etc., I would be so grateful! If you don't live in the area, there is one dedicated just to the fundraising site. 
Thank you again. You are all such amazing friends and humans in general and we couldnt do this without ya!
xoxo

 

 

 

 

CROSSFIT 

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

A. back squat: 10-5-3-1-1-1-3-5-10 

B. 10 rounds for time:

  • 3 wall climbs
  • 5 toes to bar
  • 7 KBS (53/35)
  • 9 abmat situps

 

 

 

 

 

CSPORT 

Complete A-D as inidividual tasks, each AFAP, resting ~ 2 min between 

A. 50 reps bench press

B. 50 pullups

C. 50 DB thrusters

D. 50 cal row

 

E. AMRAP in 15 min:

  • 10 ab wheel
  • 20 step ups 
  • 40 abmat situps
  • 80 speed step (count both feet)

 

 

 

 

 

COMP 

A1.  Back Squat x 5 x 3 @ 75%; rest 2 min

A2.  Bench Press x 5 x 3 @ 75%; rest 2 min

C.  Power Snatch x 5; rest 3 min x 3 sets (drop each rep)

+

3 sets @ 95%:

10 squat thrusters - 115lb/85lb

20 fast pullups

100 yd sprint

Rest 6-7 min


 

KIDS (330pm 7-11, 430pm 12-14)

A. WARM UP:
13 jumping jacks
11 wall squats
7 sit & reach
5 candle stick rolls
3 Rounds

 B. Front Squats
5-5-5-3-3-3-1-1-1

 C. EMOM for 8min:
4 HSPU

 D. WOD:
for time:
100 speed step
90 lunges
80 speed step
70 sit ups
60 speed step
50 air squats
40 speed step
30 box jumps
20 speed step
10 burpees
 

 

 

 

 

Post results and notes to comments.
Friday
Aug212015

Sunday August 23, 2015

 

 

 

**Announcements, etc..."

  • PRIVATE LIFTING SESSIONS WITH IAN DROZE?  If anyone's interested in some focused weightlifting private coaching, Ian has some time available right now... and at our normal Private Training rate even! Soooo you might want to jump on this opportunity while it lasts.  

 

SKILLS & DRILLS

*9:30am... today's focus, pull-ups skills (kipping, butterfly, etc)

 

OPEN GYM

*8am - noon 

 

 

 

Post results and notes to comments.