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Wednesday
Mar042015

Thursday March 5, 2015

Pat the lion tamer...

 

 

 

 

**UPDATE ON THE OPEN**

  • 15.2 is released tonight at 5pm.  Check out the live announcement show on the Games site!
  • This Saturday, the CADENCE "OPEN" HOUSE series continues with 15.2.  Same format... heats will start around 9:30am and go until everyone's completed the workout.  These next few weeks will be done with a little less fanfare, but it's still fun to get together to do the workout as a group.  That said, be sure to put the final week (March 28th) on your calendar as we'll be closing it out in style!    
  • AM vs. PM... I don't think everyone's recorded their scores yet, but at this point the score is 43pts to 44pts.  Only 1 point separates the teams right now!  So if you haven't put your OPEN points on the board yet, you better get on it.  It will make a difference! Official tally will be counted on thurs morninig.

 

 

 

BARBELL w/ Ian Droze, Team USA weightlifter/coach

*Tues/Thurs 5:30pm, Sat 9:30am:  Remember, the Sat class is still free to all Cadence members, so get in there and take advantage! 

 

 

 

CROSSFIT (OPEN season programming) 

A. 15 min skill practice of choice

B. 1 round @ ~ 80%:

  • 400m run
  • 30 wall ball shots (20/14)

C. 1 round @ ~ 80%: 

  • 400m run
  • 30 box jumps (24/20)

D. 1 round @ ~ 80%:

  • 400m run
  • 30 HR pushups

E. 1 rounds @ ~ 80%: 

  • 400m run
  • 30 hang power cleans (115/85) 

*rest 3 min bt efforts, you may start on any of them

**If you're doing 15.2 tomorrow, I'd suggest doing 15 min of some light/moderate aerobic work (bike/AD/row) and a good mobility session.  

 

 

 

 

CSPORT

A. 3 rounds:
50 double unders
250m row

400m run

B. 3 rounds:
20 wall balls
20 alt. step ups (10/leg)

400m run

C. 3 rounds:
15 skull crushers
15 body rows

400m run

D. 3 rounds:
15 back ext
15 KB high pull

400m run

 

 

 

COMP

*rest day

 

 

 

 

CROSSFIT KIDS (advanced group)

WARM UP:
Row 500m

10 good mornings
10 broad jumps
10 sit & reach

1 min hip bridge

SKILL CYCLE: PULL
Deadlift practice

GYMNASTICS:
10 min of toes to bar practice

WOD:
15.1 Advanced CFK Version!
10 min AMRAP
15 Knees to chest
10 deadlifts
5 DB thrusters

 


 

Post results and thoughts comments.

Tuesday
Mar032015

Wednesday March 4, 2015

Wonder twin power happening at 4pm yesterday.  

 

 

 

**UPDATE ON THE OPEN**

  • This Saturday, the CADENCE "OPEN" HOUSE series continues with 15.2.  Same format... heats will start around 9:30am and go until everyone's completed the workout.  These next few weeks will be done with a little less fanfare, but it's still fun to get together to do the workout as a group.  That said, be sure to put the final week (March 28th) on your calendar as we'll be closing it out in style!    
  • AM vs. PM... I don't think everyone's recorded their scores yet, but at this point the score is 43pts to 44pts.  Only 1 point separates the teams right now!  So if you haven't put your OPEN points on the board yet, you better get on it.  It will make a difference! Official tally will be counted on thurs morninig.

 

 

 

BARBELL w/ Ian Droze, Team USA weightlifter/coach

*Tues/Thurs 5:30pm, Sat 9:30am:  Remember, the Sat class is still free to all Cadence members, so get in there and take advantage! 

 

 

 

CROSSFIT (OPEN season programming)

3 rounds, each for time:

  • 750m row
  • 20 GHD situps
  • 20 KBS (70/53)
  • 25 burpees

*rest 6-8 min bt rounds

 

If you're doing 15.2 on Friday, do tomorrow's workout instead...

A. 15 min skill practice of choice

B. 1 round @ ~ 80%:

  • 400m run
  • 30 wall ball shots (20/14)

C. 1 round @ ~ 80%: 

  • 400m run
  • 30 box jumps (24/20)

D. 1 round @ ~ 80%:

  • 400m run
  • 30 HR pushups

E. 1 rounds @ ~ 80%: 

  • 400m run
  • 30 hang power cleans (115/85)

 

*rest 3 min bt efforts, you may start on any of them

 

 

 

 

 

CSPORT

A. 10 rounds:
4 thrusters
6 renegade rows
8 sit ups

800m run or row

B. 10 rounds:
4 burpees
6 box jumps
8 OH lunges per leg

800m run or row

 

 

 

 

COMP

 

10min 70-80% effort

Row 200m

10 KBS light

10 walk lunges

rest walk 2mins

10mins 70-80% effort

10 wallballs

1min AD

10 box step ups

+

15min Z1 AD

 

***Use today as flush day

 

 

 

 

CROSSFIT KIDS (advanced group)

*Tomorrow's wod TBA

 

 

 

Post results and thoughts comments.

Monday
Mar022015

Tuesday March 3, 2015

Yolanda and Mike Mac take on 15.1. 

 

 

 

**UPDATE ON THE OPEN**

  • AMAZING job to everyone who came out and competed at the "OPEN" HOUSE on Saturday!  We had a bunch of PR's and inspiring performances and it made for just an awesome atmosphere.  Also, a huge thank you to my mom and T-Spills for showing off their chili skills for all to enjoy!  This Saturday, the CADENCE "OPEN" HOUSE series continues with 15.2.  Hope to see you all there!
  • AM vs. PM... I don't think everyone's recorded their scores yet, but at this point the score is 43pts to 44pts.  Only 1 point separates the teams right now!  So if you haven't put your OPEN points on the board yet, you better get on it.  It will make a difference! Official tally will be counted on thurs morninig.

 

 

 

BARBELL w/ Ian Droze, Team USA weightlifter/coach

*Tues/Thurs 5:30pm, Sat 9:30am:  Remember, the Sat class is still free to all Cadence members, so get in there and take advantage! 

 

 

 

CROSSFIT (OPEN season programming)

A. snatch: 1 rep EMOM for 20 min

B. 4 rounds for time:

  • 50 double-unders
  • 20-15-10-5 C2B pullups
  • 20-15-10-5 HSPUs

 

 

 

 

 

CSPORT

A. 8-10 min skill practice:
Use this time to practice things like double unders, kipping swing, hollow body holds, etc.
You may also use this time to work on a strength movement such as weighted pull ups, weighted squats, or anything you want.

B. 8-10 min for quality sets:
5 DB hang squat cleans
30 sec side plank per side- add weight to increase difficulty
*About 4 sets, rest as needed b.t sets

C. AMRAP in 20 min
400m run
AMRAP UB pull ups in 1 attempt per round
AMRAP UB push ups in 1 attempt per round
 

 

 

 

 

COMP

Sorry if an AM-er did the wrong workout, the wrong one got posted but it was very similar just slightly altered and more difficult.  I posted that last week before I knew what the Open Wod was.  Also I will be doing this week's 15.2 on Fri evening if anyone wants to join.- Joey

A. Snatch x 1 + Hang Snatch x 1; 4 sets; rest 3 min

B. EMOM x 10 min:

even: power clean x 3

odd: 30 DUs

+

3 rounds for time:

7 Shoulder to Overhead 155lb/105lb

7 MU's

+

for time:

250m row

25 burpees

250m row


 

 

 

 

CROSSFIT KIDS (advanced group)

WARM UP:
Run 4 laps

10 push up negatives
10 side steppers
10 wall squats

SKILL CYCLE: PRESS
barbell thruster work

GYMNASTICS:
hollo body & arch body work
 

WOD:
15.1 Advanced CFK Version
10 min AMRAP
15 Knees to chest
10 deadlifts
5 DB thrusters
 

 

 

 

Post results and thoughts comments.

Sunday
Mar012015

Monday March 2, 2015

Brad hitting a C&J during the "OPEN" HOUSE on Sat.  Nice job Brad! 

 

 

 

**UPDATE ON THE OPEN**

  • Last day to submit your score for 15.1... In fact, you still have time to register and do the workout today if you want (you have until 5pm).  
  • AMAZING job to everyone who came out and competed at the "OPEN" HOUSE on Saturday!  We had a bunch of PR's and inspiring performances and it made for just an awesome atmosphere.  Also, a huge thank you to my mom and T-Spills for showing off their chili skills for all to enjoy!  This Saturday, the CADENCE "OPEN" HOUSE series continues with 15.2.  Hope to see you all there!
  • AM vs. PM... okay, the scoreboard is up on the wall along with the breakdown of the point system.  Check it out, and give yourself the points you earned for the week, and write that number down under the points collumn next to your name.  I will tally them all up tomorrow and we'll see who's ahead after week 1.  
  • Oh yeah... did I mention it's still not too late to REGISTER

 

 

 

BARBELL w/ Ian Droze, Team USA weightlifter/coach

*Tues/Thurs 5:30pm, Sat 9:30am:  Remember, the Sat class is still free to all Cadence members, so get in there and take advantage! 

 

 

 

CROSSFIT (OPEN season programming)

A. back squat: 5 x 5; rest ~ 3 min

B. AMRAP in 10 min:

  • 10 cal row
  • 10 DB hang sq clean thrusters (40/25)

 

 

 

 

 

CSPORT

A. 4 sets
30 sec Mtn Climbers
45 sec plank
15 sec rest

B. 1-10 Ladders
Burpees
Box Jumps

C. 1-10 Ladders
Wall Balls
KBS

D. Complete 1 set AFAP:
50 Push Ups
500m Row
70 Lunges (35/leg)

 

 

 

COMP

A. Back Squat 2-2-2; rest 3 min

+

For Time

30 CTB chin ups

15 FS from the ground 205/135#

30 HSPU

15 FS from the ground 205/135#

30 CTB chin ups


 

 

 

 

CROSSFIT KIDS (advanced group)

*Next workout on Tues 3:30pm!

 

 

 

Post results and thoughts comments.

Saturday
Feb282015

Sunday March 1, 2015

AMAZING turnout for the OPEN HOUSE yesterday!  Tons of inpired performances and so many PR's!  Great job y'all!  

 

 

 

**UPDATE ON THE OPEN**

  • CADENCE "OPEN" HOUSE & PALEO CHILI POT LUCK today from 9:30am to noonish.  Come do the OPEN workout, judge a friend or two, cheer everyone on, and stick around for the afterparty!  If you're up to bringing a batch of your best Paleo-ish chili to share, even better, but certainly not required! Also, our friends from AMARA will be there with samples, as well as the guys from I AM BEASTMODE with their new spring line of apparel.  We're also going to have a little RPM store set up too!  Should be a fun first week...  Hope to see you there!
  • AM vs. PM... the scoreboard is up on the wall and the competition is getting serious.  If you're registered for the OPEN, make sure to put your name on whichever team you are repping. By end of day on Monday, put your point total (based on the point the challenge point scale) on the wall with your name and totals will be counted on Tuesday!  Good luck!
  • It's still not too late to REGISTER!  

 

 

 

OPEN GYM

*8am - Noon

*If you haven't done the OPEN workout yet, come on in and get it done!

 

 

 

 

Post results and thoughts comments.

Friday
Feb272015

Saturday February 28, 2015

CONGRATS to everyone who registered!  We have over 60 Cadence registered team members and counting, which is awesome!  Best of luck to all... and most importantly, HAVE FUN!!!

 

 

 

 

**UPDATE ON THE OPEN**

  • CADENCE "OPEN" HOUSE & PALEO CHILI POT LUCK today from 9:30am to noonish.  Come do the OPEN workout, judge a friend or two, cheer everyone on, and stick around for the afterparty!  If you're up to bringing a batch of your best Paleo-ish chili to share, even better, but certainly not required! Also, our friends from AMARA will be there with samples, as well as the guys from I AM BEASTMODE with their new spring line of apparel.  We're also going to have a little RPM store set up too!  Should be a fun first week...  Hope to see you there!
  • AM vs. PM... the scoreboard is up on the wall and the competition is getting serious.  If you're registered for the OPEN, make sure to put your name on whichever team you are repping. By end of day on Monday, put your point total (based on the point the challenge point scale) on the wall with your name and totals will be counted on Tuesday!  Good luck!
  • It's still not too late to REGISTER!  

 

 

 

BARBELL w/ Ian Droze, Team USA weightlifter/coach

*Tues/Thurs 5:30pm, Sat 9:30am:  Remember, the Sat class is still free to all Cadence members, so get in there and take advantage! 

*Today's class will be held in the back room due to the OPEN HOUSE event up front.  Thanks!

 

 

 

CROSSFIT

"15.1"

GOOD LUCK!!!

 

 

 

 

CSPORT

A. 3 sets each @ high effort:
15 box jumps
15 burpees
rest 60-90 sec b.t sets

B. 3 sets each @ high effort:
15 wall balls
40 mtn climbers
rest 60-90 sec b.t sets

C. 3 rounds for time
400m run
1 lap heavy farmer's carry
1 min plank
 

 

 

 

COMP

"15.1" 

 

 

 

CROSSFIT KIDS (advanced group)

*Next workout on Tues 3:30pm!

 

 

Post results and thoughts comments.

Thursday
Feb262015

Friday February 27, 2015

Happy Birthday Alicia!  

 

 

 

**UPDATE ON THE OPEN**

  • This just in... our friends from AMARA will be at Saturday's OPEN HOUSE event giving out samples as well as the guys from I AM BEASTMODE with their new spring line of apparel.  We're also going to have a little RPM store set up too!  Should be a fun first week...  Don't miss it!
  • First OPEN workout has been announced!  Details here!  You can still Register and do the workout anytime this weekend!  We have 42 Cadence members registered as of today.  Let's get that number past 50 y'all!!!  Talk to your coaches if you're need more info!  The more Cadence peeps we have doing this, the more fun it will be for everyone!  Remember, this is less about how good at Crossfit you are, and more about just getting a bit out of your comfort zone for a little extra challenge, and to put more meaning behind your training for a few weeks.  So whether you're a rookie or a seasoned vet, you can do this! 
  • PALEO CHILI POTLUCK!  To kick off the OPEN, we are going to combine our week 1 "OPEN HOUSE" with our first ever Paleo Chili potluck... Note: I'm sure if you decide to put beans (techincally not paleo) in your dish, no one will complain ;) ...I just figured it'll be better to pig out on Tacos on the final week than on the first.  So if you're up for it, hunt and gather your favorite paleo-ish chili dish and bring some to share for Saturday's post OPEN lunch.  I'll supply some drinks, a side, etc.  Hope to see you there!
  • AM (6amers-nooners) vs. PM (4pmers-night owls) challenge:  There is now a scoreboard on the wall for you to place your name under which group you are repping.  Points each week will be counted as follows... Submitting a score = 1pt, performing the workout at the Saturday's OPEN HOUSE events = 1pt, PRing during an OPEN workout = 1pt, judging a friend = 1pt, placing in top 10 in the gym on a workout = 1pt.  Each week you will tally up how many points you achieved, log them with your name, and then totals will be counted for each team (AM & PM).  The team with the most points at the end of the OPEN wins. :)
  • ONE MORE THING... If you're on the fence about registering, consider that you will likely be doing the workout regardless (I will program each week's OPEN workout into our training), soooo... you might as well register and have some fun with it! 
  • Now go register HERE, and choose Cadence as your affiliate and team!

 

**Other Announcements, etc...** 

  • Lost and Found has not been ravaged like I expected, which means no one is missing their stuff too badly.  It's kinda crazy overflowing, so we will be taking it all to the good will this week.. if you still want to sift through it to see if there's anything you like, yours or otherwise, do it ASAP!  

 

 

 

BARBELL w/ Ian Droze, Team USA weightlifter/coach

*Tues/Thurs 5:30pm, Sat 9:30am:  Remember, the Sat class is still free to all Cadence members, so get in there and take advantage!

 

 

 

CROSSFIT

15.1 prep

A.  10 min light aerobic or mobility work

B. 1-2 rounds at ~ 90%:

  • 15 toes to bar
  • 10 deadlifts (115/75)
  • 5 power snatch (115/75)

*goal is to get a feel for your pace and how the movements affect one another.  Don't struggle just to complete 2 rounds if that volume of reps is significant for you.

C. clean & jerk: 15-20 min technique work.  Low volume, not a 1RM.  Goal is to get comfortable for 15.1 and determine what your opening weight will be.

D. 10 min light aerobic or mobility work

**Your may choose to make up a missed workout from the week if you're not prepping for 15.1 today.  

 

 

 

 

 

CSPORT

A. 3 rounds:
200m run
20 thrusters
30 sit ups

B. 3 rounds:
200m row
20 lunges per leg
30 KBS

C. 3 rounds:
1 min plank
20 pull ups
20 push ups

 

 

 

COMP

20 min Mobility

15 min Open Prep (Practice skills, few reps and fast reps)

10 min light aerobic Airdyne

15 min foam roll

 

 

 

 

CROSSFIT KIDS (advanced group)

WARM UP:
Row 500m

10 good mornings
10 candle stick rolls
10 ankle stretching lunges

1 min hip bridge

SKILL CYCLE: PULL
Kettle bell swing practice

For 5 min, every 30 seconds:
4 KBS

GYMNASTICS:
10 min of kneeling squat jumps

WOD:
21-15-9
KB Deadlifts
shoulder touches
single arm DB lunges

 

 

 

Post results and thoughts comments.

Wednesday
Feb252015

Thursday February 26, 2015

Michelle and Kelly taking the sleds for a spin.

 

 

 

 

**UPDATE ON THE OPEN**

  • This just in... our friends from AMARA will be at Saturday's OPEN HOUSE event giving out samples as well as the guys from I AM BEASTMODE with their new spring line of apparel.  We're also going to have a little RPM store set up too!  Should be a fun first week...  Don't miss it!
  • First OPEN workout is released tonight at 5:30pm!  You can still Register and do the workout anytime this weekend!  We have 42 Cadence members registered as of today.  Let's get that number past 50 y'all!!!  Talk to your coaches if you're need more info!  The more Cadence peeps we have doing this, the more fun it will be for everyone!  Remember, this is less about how good at Crossfit you are, and more about just getting a bit out of your comfort zone for a little extra challenge, and to put more meaning behind your training for a few weeks.  So whether you're a rookie or a seasoned vet, you can do this! 
  • PALEO CHILI POTLUCK!  To kick off the OPEN, we are going to combine our week 1 "OPEN HOUSE" with our first ever Paleo Chili potluck... Note: I'm sure if you decide to put beans (techincally not paleo) in your dish, no one will complain ;) ...I just figured it'll be better to pig out on Tacos on the final week than on the first.  So if you're up for it, hunt and gather your favorite paleo-ish chili dish and bring some to share for Saturday's post OPEN lunch.  I'll supply some drinks, a side, etc.  Hope to see you there!
  • AM (6amers-nooners) vs. PM (4pmers-night owls) challenge:  There is now a scoreboard on the wall for you to place your name under which group you are repping.  Points each week will be counted as follows... Submitting a score = 1pt, performing the workout at the Saturday's OPEN HOUSE events = 1pt, PRing during an OPEN workout = 1pt, judging a friend = 1pt, placing in top 10 in the gym on a workout = 1pt.  Each week you will tally up how many points you achieved, log them with your name, and then totals will be counted for each team (AM & PM).  The team with the most points at the end of the OPEN wins. :)
  • ONE MORE THING... If you're on the fence about registering, consider that you will likely be doing the workout regardless (I will program each week's OPEN workout into our training), soooo... you might as well register and have some fun with it! 
  • Now go register HERE, and choose Cadence as your affiliate and team!

 

**Other Announcements, etc...** 

  • Lost and Found has not been ravaged like I expected, which means no one is missing their stuff too badly.  It's kinda crazy overflowing, so we will be taking it all to the good will this week.. if you still want to sift through it to see if there's anything you like, yours or otherwise, do it ASAP!  

 

 

 

BARBELL w/ Ian Droze, Team USA weightlifter/coach

*Tues/Thurs 5:30pm, Sat 9:30am:  Remember, the Sat class is still free to all Cadence members, so get in there and take advantage!

 

 

 

CROSSFIT

**The "strength & power cycle" will be on hold for the next 5 weeks while we participate in the OPEN.  In fact, our weekly programming will be designed assuming you are doing the OPEN workout on Saturdays.  If you're not doing the OPEN workout on a Saturday (AAAAAND you are concerned about your leaderboard placement) you may adjust accordingly.  Ask your coach if you need suggestions.

A. 15-20 min skill practice of choice (doubles, triples, rope climbs, MUs, kipping T2B, bar MUs, etc...)

B. For time:

3 rounds of 

  • 800m run
  • 30 air squats
  • 30 abmat situps

then finish with,

  • 3 min plank hold

 

 

 

 

 

 

CSPORT

A. 21-15-9
Cal row
burpees

400m run

B. 21-15-9
db ground to overhead
box jumps

400m run

C. 21-15-9
back ext
ab wheels

400m run

D. 21-15- 9
Wall Balls
Push ups

400m run

 

 

 

COMP

*rest day

 

 

 

CROSSFIT KIDS (advanced group)

WARM UP:
Row 500m

10 good mornings
10 candle stick rolls
10 ankle stretching lunges

1 min hip bridge

SKILL CYCLE: PULL
Kettle bell swing practice

For 5 min, every 30 seconds:
4 KBS

GYMNASTICS:
10 min of kneeling squat jumps

WOD:
21-15-9
KB Deadlifts
shoulder touches
single arm DB lunges

 

 

 

Post results and thoughts comments.

Tuesday
Feb242015

Wednesday February 25, 2015

Miss Clara is 1 today!!!  ...Holy toddlerhood! Where did that year go?!?!?! 

 

 

 

 

**UPDATE ON THE OPEN**

  • LAST WEEK TO REGISTER FOR THE OPEN!  We have 38 Cadence members registered as of today.  Let's get that number past 50 y'all!!!  Talk to your coaches if you're need more info!  The more Cadence peeps we have doing this, the more fun it will be for everyone!  Remember, this is less about how good at Crossfit you are, and more about just getting a bit out of your comfort zone for a little extra challenge, and to put more meaning behind your training for a few weeks.  So whether you're a rookie or a seasoned vet, you can do this! 
  • "OPEN HOUSE" Saturday's start this week too! For 5 weeks, the Sat 10:30am class will be replaced by the OPEN HOUSE events, which will run from 9:30am to about noonish, depending on the workout.  The 7:30 & 8:30am classes will run as normal, and Barbell club will just meet in the back room.  
  • PALEO CHILI POTLUCK!  To kick off the OPEN, we are going to combine our week 1 "OPEN HOUSE" with our first ever Paleo Chili potluck... Note: I'm sure if you decide to put beans (techincally not paleo) in your dish, no one will complain ;) ...I just figured it'll be better to pig out on Tacos on the final week than on the first.  So if you're up for it, hunt and gather your favorite paleo-ish chili dish and bring some to share for Saturday's post OPEN lunch.  I'll supply some drinks, a side, etc.  Hope to see you there!
  • AM (6amers-nooners) vs. PM (4pmers-night owls) challenge:  This week there will be a scoreboard on the wall for you to place your name under which group you are repping.  Points each week will be counted as follows... Submitting a score = 1pt, performing the workout at the Saturday's OPEN HOUSE events = 1pt, PRing during an OPEN workout = 1pt, judging a friend = 1pt, placing in top 10 in the gym on a workout = 1pt.  Each week you will tally up how many points you achieved, log them with your name, and then totals will be counted for each team (AM & PM).  The team with the most points at the end of the OPEN wins. :)
  • ONE MORE THING... If you're on the fence about registering, consider that you will likely be doing the workout regardless (I will program each week's OPEN workout into our training), soooo... you might as well register and have some fun with it! 
  • Now go register HERE, and choose Cadence as your affiliate and team!

 

**Other Announcements, etc...** 

  • Lost and Found has not been ravaged like I expected, which means no one is missing their stuff too badly.  It's kinda crazy overflowing, so we will be taking it all to the good will this week.. if you still want to sift through it to see if there's anything you like, yours or otherwise, do it ASAP!  

 

 

 

BARBELL w/ Ian Droze, Team USA weightlifter/coach

*Tues/Thurs 5:30pm, Sat 9:30am:  Remember, the Sat class is still free to all Cadence members, so get in there and take advantage!

 

 

 

CROSSFIT

**The "strength & power cycle" will be on hold for the next 5 weeks while we participate in the OPEN.  In fact, our weekly programming will be designed assuming you are doing the OPEN workout on Saturdays.  If you're not doing the OPEN workout on a Saturday (AAAAAND you are concerned about your leaderboard placement) you may adjust accordingly.  Ask your coach if you need suggestions.

A.  C2B pullups: 3 x 10; rest as needed

B. Thruster (from the ground): build to a 2 rep max for the day in 10 min or less

C. 21-15-9 rep rounds for time:

 

  • power snatch (95/65)
  • hand release pushups
  • box jumps (24/20)

 

 

 

 

 

CSPORT

A. AMRAP in 8 min
10 chainsaw row per side
10 single arm OHS (5/side)
10 alt. step ups

B. AMRAP in 8 min
5 bench press
7 knees 2 elbows
9 KBS

C. AMRAP in 8 min
10 plyo push ups
15 sit ups
30 double unders

D. 3 Farley hill runs
sprint from the bottom, to the top. rest/walk on the way down 

 

 

 

COMP

 

Row 1k

25 DU

Row 750m

50 DU

Row 500m

75 DU

Row 250m

100 DU

 

 

 

 

CROSSFIT KIDS (advanced group)

*meets again tomorrow 3:30pm with Coach Michelle! 

 

 

 

 

Post results and thoughts comments.

Monday
Feb232015

Tuesday February 24, 2015

Couple words on the OPEN from some of CrossFit's big dogs.  On one hand, this is great.  It touches on what the OPEN can mean for some people.  On the other hand, don't let it psych you out.  The OPEN can also be a very personal experience... just 5 workouts with friends over the course of 5 weeks if that's how you want to view it.  Make this YOUR OPEN.  Give next year's "you" something to look back on and compare to.

 

 

 

**UPDATE ON THE OPEN**

  • LAST WEEK TO REGISTER FOR THE OPEN!  The more Cadence peeps we have doing this, the more fun it will be for everyone!  Remember, this is less about how good at Crossfit you are, and more about just getting a bit out of your comfort zone for a little extra challenge, and to put more meaning behind your training for a few weeks.  So whether you're a rookie or a seasoned vet, you can do this! 
  • "OPEN HOUSE" Saturday's start this week too! For 5 weeks, the Sat 10:30am class will be replaced by the OPEN HOUSE events, which will run from 9:30am to about noonish, depending on the workout.  The 7:30 & 8:30am classes will run as normal, and Barbell club will just meet in the back room.  
  • PALEO CHILI POTLUCK!  To kick off the OPEN, we are going to combine our week 1 "OPEN HOUSE" with our first ever Paleo Chili potluck... Note: I'm sure if you decide to put beans (techincally not paleo) in your dish, no one will complain ;) ...I just figured it'll be better to pig out on Tacos on the final week than on the first.  So if you're up for it, hunt and gather your favorite paleo-ish chili dish and bring some to share for Saturday's post OPEN lunch.  I'll supply some drinks, a side, etc.  Hope to see you there!
  • AM (6amers-nooners) vs. PM (4pmers-night owls) challenge:  This week there will be a scoreboard on the wall for you to place your name under which group you are repping.  Points each week will be counted as follows... Submitting a score = 1pt, performing the workout at the Saturday's OPEN HOUSE events = 1pt, PRing during an OPEN workout = 1pt, judging a friend = 1pt, placing in top 10 in the gym on a workout = 1pt.  Each week you will tally up how many points you achieved, log them with your name, and then totals will be counted for each team (AM & PM).  The team with the most points at the end of the OPEN wins. :)
  • ONE MORE THING... If you're on the fence about registering, consider that you will likely be doing the workout regardless (I will program each week's OPEN workout into our training), soooo... you might as well register and have some fun with it! 
  • Now go register HERE, and choose Cadence as your affiliate and team!

 

**Other Announcements, etc...** 

  • Lost and Found has not been ravaged like I expected, which means no one is missing their stuff too badly.  It's kinda crazy overflowing, so we will be taking it all to the good will this week.. if you still want to sift through it to see if there's anything you like, yours or otherwise, do it ASAP!  

 

 

 

BARBELL w/ Ian Droze, Team USA weightlifter/coach

*Tues/Thurs 5:30pm, Sat 9:30am:  Remember, the Sat class is still free to all Cadence members, so get in there and take advantage!

 

 

 

CROSSFIT

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

A. muscle-up practice 15 min; scale as needed

*if you have muscle-ups already, try finding max unbroken for: weighted > strict > kipping

B. 5 rounds, each for time:

  • 60yds sled push (180/85)
  • 12 burpees
  • 30 unbroken double unders

*rest 3 min bt rounds

 

 

 

 

 

CSPORT

A. 4 sets:
15 skull crushers
15 push ups

B. 4 sets:
5-10 heavy squats
8 wtd step ups per leg

C. 4 sets:
200m run
10 toes through rings
15 thrusters
20 sit ups
30 mtn climbers

 

 

 

 

COMP

A. Power snatch x 1/ high hang snatch x 1/hang snatch x 1; rest 2-3 min x 4 sets

+

18 min amrap open pace:

30 G2O 165/110#

100 bar facing burpees

30 MU


 

 

 

 

CROSSFIT KIDS (advanced group)

WARM UP:
Run 4 laps

10 sit & reach
10 side steppers
10 wall squats

1 min squat hold

SKILL CYCLE: SQUAT
PVC front squat warm up
10 min of front squat work with the barbell performing sets of 5 squats at a time

GYMNASTICS:
10 min of handstand work

WOD:
tabata: handstand hold

rest 2 min then...

4 min AMRAP:
4 renegade rows
4 DB thrusters
4 burpees

FOR QUALITY! Every messy or lazy rep I will add a minute to the clock!

 

 

 

Post results and thoughts comments.