New to CrossFit?
Blog Archives and Benchmarks
Saturday
Apr192014

Sunday April 20, 2014

Easter eggs are Paleo :)

 

 

 Happy Easter Cadence!!!

**We're closed today for the holiday, but back at it tomorrow... so go easy on the Peeps!!!

 

 

 

Post favorite Easter candy to comments.

Friday
Apr182014

Saturday April 19, 2014

Bubba knocking out some unassisted chin-ups. 

 

 

 

**Announcements, etc...** 

  • We'll be CLOSED this Sunday.  Happy Easter everyone!
  • Paleo Challenge week 2! Post your totals to comments!
  • Cadence Anniversary Party!!! If you are a Cadence member, former member, or friend, you should definitely be there!  But we need to get an idea of how many we'll have, so get your tickets ASAP please.  It's hapenning May 3rd, 7pm at the Los Gatos Lodge!  Appetizers, DJ, drinks, and your Cadence peeps all cleaned up! Get your tickets here.
  • Who's running the Great Race next weekend?  Cadence is going to have a booth at the post race party and I'd love to get a group to run it together!  Post to comments if you're doing it and we'll coordinate! 

 

 

 

 

 

CROSSFIT 

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

A. snatch: find 1RM for the day

B. Master's regionals workout #4

For time: 

  • 100 pullups
  • 100 wall ball shots (20/14, 10ft/9ft) 

 

 

 

 

 

C-SPORT

A. 5 sets
20 sec bear crawl
20 sec no push up burpees
20 sec plank

B. 3 sets each for time
20 box jumps
20 knees to elbows
500m row
Rest 2-3 min between sets

C. 3 sets each for time
30 goblet lunges
20 sit ups
400m run
Rest 2-3 min between sets

 

 

 

 

   

 

COMP 

Saturday CF Tester

+

For time:

Row 1k 80% effort

rest 1min

85% effort

Run 400m

30 wall balls 30/20#; 10/9' target

30 DB walk lunges 55/30#/hand

30 box jumps sd 24/20"

30 T2B

60 DU

rest 3mins

Row 1k same time as above


 

 

 

 

 

 

ROMIK

A. SMR: calves/hammies

B. 2 min stretch on each:

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

 

 

 

 

Post results and thoughts to comments.

Thursday
Apr172014

Friday April 18, 2014

A huge CONGRATS!!! to Jake and Tobi Curtis on the birth of their new baby girl, Avery Loufay, on 4/16, 6lbs 15oz, 21.5".  We're so happy for you guys!   ...And yes, apparently Cadence is in the middle of some crazy AMBAP (as many babies as possible) workout right now.  I believe Avery makes 7 in the last year alone! :)

 

 

 

 

**Announcements, etc...** 

  • We'll be CLOSED this Sunday.  Happy Easter everyone!
  • Paleo Challenge week 2! Post your totals to comments!
  • Cadence Anniversary Party!!! If you are a Cadence member, former member, or friend, you should definitely be there!  But we need to get an idea of how many we'll have, so get your tickets ASAP please.  It's hapenning May 3rd, 7pm at the Los Gatos Lodge!  Appetizers, DJ, drinks, and your Cadence peeps all cleaned up! Get your tickets here.
  • Who's running the Great Race next weekend?  Cadence is going to have a booth at the post race party and I'd love to get a group to run it together!  Post to comments if you're doing it and we'll coordinate! 

 

 

 

 

CROSSFIT 

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

A. back squat: 3-3-3-3-3; rest as needed

B. For time:

5 rounds of

  • 10-8-6-4-2 power cleans (185/125)
  • 10 toes to bar

Then finish with 40 box jumps (24/20)

*clock runs until box jumps are done.

 

 

 

 

C-SPORT

A. Alt TABATA 8 sets at each

  • Burpees
  • Step ups


B. Alt TABATA 8 sets of each

  • Hollow rocks
  • Thrusters 


C. AMRAP in 20 min

  • 400m run
  • Max reps pull ups in 1 attempt
  • Max reps push ups in 1 attempt

 

 

 

 

   

 

COMP 

4 sets:

10 C&J 115/75

10 burpees AFAP

100m sprint

Rest 4 min

+

(rest as Needed)

+

20m row Easy


 

 

 

 

 

ROMIK

A. SMR: worst stuff

B. 2 min stretch on each:

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

 

 

 

 

Post results and thoughts to comments.

Wednesday
Apr162014

Thursday April 16, 2014

#naptime.  haha

 

 

 

 

**Announcements, etc...** 

  • We'll be CLOSED this Sunday.  Happy Easter everyone!
  • Paleo Challenge week 2! Post your totals to comments!
  • Cadence Anniversary Party!!! If you are a Cadence member, former member, or friend, you should definitely be there!  But we need to get an idea of how many we'll have, so get your tickets ASAP please.  It's hapenning May 3rd, 7pm at the Los Gatos Lodge!  Appetizers, DJ, drinks, and your Cadence peeps all cleaned up! Get your tickets here.
  • Who's running the Great Race on April 26th?  Cadence is going to have a booth at the post race party and I'd love to get a group to run it together!  Post to comments if you're doing it and we'll coordinate! 

 

 

 

 

CROSSFIT 

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

"Chelsea & Sara's MAP training session on Tues"

*MAP (maximal aerobic power) as applied in CF essentially refers to longish aerobic sessions made up of a variety of movements and modalities.  So don't go out too hard on this today - the goal is to move continuously.

AMRAP in 40 min @ ~ 75% 

  • 1 mile run buy-in 

then AMRAP of: 

  • 300m row
  • max freestanding handstand hold (scale to wall if needed, but with a 10 sec cap)
  • 6 TGUs (3 per side, 53/35)
  • 30 sec side plank 
  • 30 sec side plank (other side)

 

 

 

 

 

 

C-SPORT

A. AMRAP in 6 min
6 Pistols per Leg
10 single arm DB OH lunges (right arm)
10 single arm DB OH lunges (left arm)

B. AMRAP in 6 min
6 single leg KBDL per leg
30 sec FLR

C. 21- 15- 9
Ring Push ups
Cal Row

D. 21-15-9
Thrusters
Back Ext 
 

 

 

 

   

 

COMP 

A. Power Snatch Cluster, 1.1.1 x 3 sets, 3 min - 80% effort

B. Power Snatch Cluster, 1.1 x 3 sets, 4 min - 90% effort

C1. Back Squat with Chains @ 20X1, 5-5-3-3, 2 min

C2. Muscle-ups, 7-9 reps x 4 sets, 2 min

D. Hang Squat Clean, 3-3-3-3-3, 2 min - 80% effort per set


 

 

 

 

 

ROMIK

A. SMR: quads/hammies

B. 2 min stretch on each:

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

 

 

 

 

Post results and thoughts to comments.

Tuesday
Apr152014

Wednesday April 16, 2014

 

After finishing yesterday's workout.

 

 

 

 

**Announcements, etc...** 

  • Regionals update: The Regionals team invites are going out right now and, unfortunately, we are sitting in 32 place... just 2 spots out from qualifying.  If a few of the teams don't accept their invite, we would then still be in the running, but as it sits right now, we won't be sending a team to Regionals.  Even still, it was a very strong showing by our gym and our athletes (super proud of everyone!)... and this just means we will be putting all of our focus on supporting Chelsea as she takes on NorCal's best in the individual competition.  Go Chelsea!!!
  • Paleo Challenge week 2! Post your totals to comments!
  • Cadence Anniversary Party!!! If you are a Cadence member, former member, or friend, you should definitely be there!  But we need to get an idea of how many we'll have, so get your tickets ASAP please.  It's hapenning May 3rd, 7pm at the Los Gatos Lodge!  Appetizers, DJ, drinks, and your Cadence peeps all cleaned up! Get your tickets here.
  • Who's running the Great Race on April 26th?  Cadence is going to have a booth at the post race party and I'd love to get a group to run it together!  Post to comments if you're doing it and we'll coordinate! 

 

 

 

 

 

CROSSFIT 

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

A. squat snatch: 1.1.1 x 5; rest 3 min

B. 1 lap farmer carry (AHAP) x 4; rest 2-3 min

*keep in mind the KB's are easier to carry than the DB's

C. For time:                                                                                                                                                    

  • 21 bupees
  • 400m run
  • 15 burpees
  • 400m run
  • 9 burpees

 

 

 

 

 

 

C-SPORT

A. AMRAP in 4 min
10 KBDL
5 Push Ups

rest 1 min

B. AMRAP in 4 min
10 Push Press
5 Box Jumps

rest 1 min

C. AMRAP in 4 min
30 Mtn Climbers
10 Sit Ups

**rest 3 min then repeat A,B,C
(all as AMRAP in 3 min)

D. 3 sets per side
50m single arm heavy F.Carry
30 sec wtd sit bridge per side
*rest as needed b.t sets

 

 

 

   

 

 

COMP 

 *rest day

 

 

 

 

ROMIK

A. SMR: calves/triceps/delts

B. 2 min stretch on each:

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

 

 

 

 

Post results and thoughts to comments.

Monday
Apr142014

Tuesday April 15, 2014

Congrats Megan!  You made it look easy!

 

 

 

 

**Announcements, etc...** 

  • Paleo Challenge week 2! Post your totals to comments!
  • Cadence Anniversary Party!!! If you are a Cadence member, former member, or friend, you should definitely be there!  But we need to get an idea of how many we'll have, so get your tickets ASAP please.  It's hapenning May 3rd, 7pm at the Los Gatos Lodge!  Appetizers, DJ, drinks, and your Cadence peeps all cleaned up! Get your tickets here.
  • Who's running the Great Race on April 26th?  Cadence is going to have a booth at the post race party and I'd love to get a group to run it together!  Post to comments if you're doing it and we'll coordinate! 

 

 

 

 

 

CROSSFIT 

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

A. 3-5 ring dips EMOM for 10 min (add weight if possible, scale as needed)

B. 10 rounds for time: 

  • 15 unbroken KBS (53/35)
  • 25 unbroken double-unders
  • 25 unbroken air squats

*20 min cap

 

 

 

 

 

C-SPORT

AMRAP in 40 min:

  • 800m Run
  • 30 Goblet Squats
  • 20 Knees to Elbows
  • 1 Lap OH KB Carry (right)
  • 30-60 sec Plank
  • 400m Run
  • 30 Goblet Lunges
  • 20 Box Jumps
  • 1 Lap OH KB Carry (left)
  • 30-60 sec Plank 

 

 

 

   

 

 

COMP 

4 x sled push sprint, 25 sec ALL OUT @ low load, 3 min rest b/t efforts

+

(rest as needed)

+

10 sets @ moderate effort: 

  • 10/7 Chest to Bar Chin-ups
  • 45 sec Airdyne 

1 min b/t sets

 

 

 

 

 

ROMIK

A. SMR: calves/triceps/delts

B. 2 min stretch on each:

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

 

 

 

 

Post results and thoughts to comments.

Sunday
Apr132014

Monday April 13, 2014

Airdyne fun! 

 

 

 

**Announcements, etc...** 

  • Paleo Challenge week 2! Post your totals to comments!
  • Be sure and get your Cadence Anniversary Party tickets ASAP! I'd love to see you all there, but we need to get an idea of how many we'll have.  It's hapenning May 3rd, 7pm at the Los Gatos Lodge!  Appetizers, DJ, drinks, and your Cadence peeps all cleaned up! Get your tickets here.
  • Who's running the Great Race on April 26th?  Cadence is going to have a booth at the post race party and I'd love to get a group to run it together!  Post to comments if you're doing it and we'll coordinate! 

 

 

 

 

 

CROSSFIT 

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

A. squat clean & jerk: 1.1.1 x 5; rest 3 min

B. strict pullups: 3 reps, EMOM, for 10 min (add weight if possible, scale as necessary)

C. AMRAP in 10 min: 

  • 5 heavy thrusters 
  • 10 pushups
  • 100m run

 

 

 

 

 

 

C-SPORT

A. 4 sets:

  • 10 thrusters
  • 10 pushups

*rest 90 sec bt sets

B. 4 sets:

  • 12 KBS
  • 10 body rows

*rest 90 sec bt sets

C. 3 rounds AFAP:

  • 600m, 400m, 200m row  (or  1600m, 1400m, 1200m bike)
  • 20, 15, 10 burpees

 

 

 

   

 

 

COMP 

A. Power Clean Cluster, 1.1.1 x 3 sets, 3 min - 80%

B. Power Clean Cluster, 1.1 x 3 sets, 4 min - 90% effort

C. Deadlift @ 30X0, 5-5-5, 3 min - 90% effort per set

D1. Split Jerk, 1 rep x 5 sets, 10 sec - moderate effort per set

D2. HSPU to Extra Depth @ 20X0, 3 tough reps x 5 sets, 90 sec

E.  SA KB snatch x 8 L arm; rest 1 min

E2.  SA KB snatch x 8 R arm; rest 1 min x 3 sets

 

 

 

 

 

 

 

ROMIK

A. SMR: quads

B. 2 min stretch on each:

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

 

 

 

 

Post results and thoughts to comments.

Saturday
Apr122014

Sunday April 12, 2014

Showing off some sweet moves at SkyHigh.  

 

 

 

**Announcements, etc...** 

  • Post your Paleo totals to comments!
  • Don't forget to buy your tickets to the Cadence Anniversary Party!  May 3rd, 7pm at the Los Gatos Lodge!  And the sooner the better so we can plan accordingly!  Here's the link! 
  • Who's running the Great Race on April 26th?  Cadence is going to have a booth at the post race party and I'd love to get a group to run it together!  Post to comments if you're doing it and we'll coordinate! 

 

OLY

A. clean pull: 3-3-3

B. clean & jerk: to a heavy single

C. snatch pull: 3-3-3

D. snatch: to a heavy single

E. 3 sets:

 

  • 12-15 back extensions
  • 8-10 strict straight legged toes to bar

 

 

 

 

CROSSFIT 

A. run 10 min at an easy pace

B. 4 x 1600m wattbike, each for time; rest 3 min

C. run 10 min at an easy pace

Or...

*make up day!

 

 

 

 

 

C-SPORT

*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
Apr112014

Saturday April 12, 2014

Ben and Dave with a little friendly competition at the Sea Otter. 

 

 

 

**Announcements, etc...** 

  • Post your Paleo totals to comments!
  • Do you have your Cadence "Prom night" tickets yet? It all goes down on May 3rd @ 7pm!  Cadence turned 10 this spring, and we're gonna celebrate with something we've been wanting to do for quite some time... see what happens when you mix the coaches, the members, cocktail attire, drinking, dancing, a photo booth, a slip and slide, Greg Glassman in a dunk tank, a petting zoo,  a tattoo artist, fly fishing lessons, a mini roller coaster, a wave pool (duh), Destiny's Child (reunited), and an archery range.... okaaaaay, just kidding about the photo booth.  Hope to see you there! Get your tickets here.

 

 

 

CROSSFIT 

A. front squat: 3-3-3-3-3; rest ~ 3 min 

B. 5 rounds, each for time:

  • 40yd sled push (med-heavy)
  • 8-10 T2B
  • 15 push press (85/55)

 

 

 

 

 

 

C-SPORT

A. 10 min Ladder Agility Warm up

B. For Time:
400m Heavy Farmer's Carry

2 rounds:
50 Sit Ups
50 Lunges

400m Run

2 rounds:
25 Box Jumps
25 Thrusters

200m Farmer's Carry

2 rounds:
25 Burpees
25 Level Changes

200m Run

 

 

   

 

 

COMP 

A. Power Snatch x 1/ Hang Squat Snatch x 1/Squat Snatch x 1; 4 sets, rest 3 min

B.  Snatch Grip Pull 3-3-3-3; rest 2 min

C.  OHS - build to a heavy triple in 5 sets

+

for time:

5-4-3-2-1

Thruster (135/95)

Bar MU

(rest 5 min)

5-4-3-2-1

PC (185/120)

Ring MU

 

 

 

 

 

 

ROMIK

A. SMR: quads

B. 2 min stretch on each:

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

 

 

 

 

Post results and thoughts to comments.

Thursday
Apr102014

Friday April 11, 2014

It's official... The Eligo hydration system (the newest product to emerge from that crazy "secret" room in the back of the gym) is live!!  Hit me up next week if you haven't heard of Eligo yet!  The Launch is happening all weekend at the Sea Otter Classic Mtn bike race at Laguna Seca raceway.  So if you're looking for something to do this weekend, come on down and say hi... The expo is gigantic with tons of vendors with cool stuff, and there are demo tracks and of course the racing too!

 

 

 

**Announcements, etc...** 

  • Post your Paleo totals to comments!
  • Do you have your Cadence "Prom night" tickets yet? It all goes down on May 3rd @ 7pm!  Cadence turned 10 this spring, and we're gonna celebrate with something we've been wanting to do for quite some time... see what happens when you mix the coaches, the members, cocktail attire, drinking, dancing, a photo booth, a slip and slide, Greg Glassman in a dunk tank, a petting zoo,  a tattoo artist, fly fishing lessons, a mini roller coaster, a wave pool (duh), Destiny's Child (reunited), and an archery range.... okaaaaay, just kidding about the photo booth.  Hope to see you there! Get your tickets here.
  • NO KIDS CLASS this week due to spring break.  See you next Monday!

 

 

 

 

CROSSFIT 

A. Death by muscle-ups! ...or 10-15 min of MU practice (focus on the transition though, because there are dips in part B today).

B.   5 rounds for time:

 

  • 5 deadlifts (315/185)
  • 20 lunges
  • 12/8 ring dips
  • 20 lunges

 

 

 

 

 

C-SPORT

Partner mile Farley style!
8 x Farley runs
(Start at cadence, run to the stop sign at the top of Farley, then run down and return to Cadence)

Alternate Farley runs with partner.
While your partner runs, complete:

  • 5 burpees
  • 10 goblet squats
  • 20 curl to overhead
  • 30 sit ups

*rest until your partner is done. The faster you complete your part, the more rest you will have
(must complete 8 rounds of this total, 4 per partner)

Individual option
4 rounds for time:

  • Farley run
  • 5 burpees
  • 10 goblet squats
  • 20 curl to overhead
  • 30 sit ups

 

 

 

   

 

 

COMP 

(MAP - Row)

 Row 30 sec hard and 30 sec easy for a total of 10 min.

*rest 3 min, then repeat.

 

 

 

 

 

 

ROMIK

A. SMR: worst stuff - maybe hit low back and hammies for DL prep today

B. 2 min stretch on each:

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

 

 

 

 

Post results and thoughts to comments.