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Sunday
Jul262015

Monday July 26, 2015

Men's final... and yes, it's as hot as it looks.

 

 

 

**Announcements, etc..."

  • Well that's a wrap!  The 2 fittest people on earth for 2015 are crowd favorite Ben Smith and the next Icelandic force Katrin Davidsdottir.  Both battled what many are billing as the most grueling games programming ever and came out on top after all was said and done.  I'm super pumped for Ben Smith since he was one of the OG's from back when Joey was competing and he finally got his victory.  This officially launches the "off season" which means we have about 7 months until the OPEN starts again! So let's get training!  

 

 

 

CROSSFIT

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

A. clean & jerk: 1RM for the day

B. 5 rounds for time: 

  • 15 DB push presses (40/25)
  • 1 lap farmer carry (40/25)
  • 10 toes to bar

 

 

 

 

CSPORT

A. 7 min AMRAP

250m row

20 DB lunges

10 DB renegade rows

B. 7 min AMRAP

500m wattbike sprint

20 situps

15 KBS

C. 7 min AMRAP

1 suicide liner (5-10-15-20)

15 pushups

20 squats

D. 7 min AMRAP

10 box jumps

20 lateral band steps

50 speed step 

 

 

 

COMP

3 rounds for time at 90% aerobic:

10 OHS 95/65

10 ring dips

400m run

(Rest 5 min)

5 min row @ 90% aerobic

(Rest 5 min)

7 min amrap:

10 toes to bar

10 burpees

30 DUs

(rest 5 min)

5 min row @ 90% aerobic

KIDS
A. Dynamic warm up
B. EMOM for 10 min
5 goblet squats
5 KB deadlifts
C. 3 rounds for time
10 burpee box jumps
15 pullups
20 DB thrusters
50 speed step 

 

 

 

 

 

 

Post results and notes to comments.
Saturday
Jul252015

Sunday July 26, 2015

 

 

**Announcements, etc..."

  • LAST DAY!  Will Ben Smith finally get his Games win or will Matt Fraser come back strong today? And the women's comp is anyones game, but the Iceland ladies are looking strong!  Watch all the action on the Games site and ESPN today!

 

SKILLS & DRILLS

*9:30am - Oly lifting warm up drills and accessory work

 

OPEN GYM

*8am-noon

 

 

 

Post results and notes to comments.
Friday
Jul242015

Saturday July 24, 2015

Ladies snatch speed ladder event yesterday. 

 

 

**Announcements, etc..."

  • Here we go... a huge weekend of CrossFit coming your way.  Matt Fraser (2nd last year) has a solid lead on the mens side right now, while Sara Sigmunsdottir who crushed the ladies division at Regionals is currently in 1st place too.  Watch all the action on the Games site and ESPN today!

 

 

BARBELL

*9:30am with coach Ian.  Open to all members!

 

 

 

CROSSFIT

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

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

B.  4 rounds, each for time: 

  • 10 hang squat snatch (95/65)
  • 12 GHD situps
  • 60yds sled push (135/75)

*rest 3 min bt rounds

 

 

 

 

CSPORT

400m run w/med ball
5 burpees
10 box jumps
15 KB side bends per side
20 goblet squats
25 KBS
30 DB ground to OH
35 push ups
400m row
45 sit ups
50 lunges

1. AMRAP in 3 min
rest 1 min
2. AMRAP in 5 min
rest 1 min
3. AMRAP in 7 min
rest 1 min
4. 1 round for time
***Start @ the beginning of the list for each AMRAP (i.e. w/400m med ball carry)
 

 

 

 

 

COMP

5 rounds each for time:

10 squat thruster 115/75

10 burpees

100m sprint
rest 5 min


 

 

 

 

Post results and notes to comments.
Thursday
Jul232015

Friday July 24, 2015

Games updates from Thursday!

 

 

**Announcements, etc..."

  • Games individuals take on Murph this morning!  Watch all the action on the Games site and ESPN this evening!

 

 

 

CROSSFIT

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

Hero WOD "Small"

Three rounds for time:

  • Row 1000 meters
  • 50 Burpees
  • 50 Box jumps, 24" box
  • Run 800 meters

*If there's no rower available at any point you may use wattbikes as a sub.

 

 

 

 

CSPORT

A. AMRAP in 5 min 

  • 10 jack knives
  • 10 level changes
  • 5 ab wheels

 

B. 4 sets

  • 400m row
  • 15 bench press
  • 15 body rows

 Farley hill run

C. 4 sets

  • 15 KBS
  • 20 wall balls
  • 30 step ups

Farley hill run

 

 

 

COMP

5-7 MUS; rest 3 min x 5 sets

+

3 rounds for time:

500m row

10 CTB

10 KBS 70/53


 

 

 

KIDS (12-14 330pm)

A. warm up:

3 min of jump rope (singles, speed step, & DUs)

10 wall squats

8 push up negatives

1 min handstand

B. EMOM for 10 min

5 DB strict press

5 pushups

C. 5 rounds for time

4 wall climbs

3 man makers

200m run

 

 

 

 

 

Post results and notes to comments.
Wednesday
Jul222015

Thursday July 22, 2015

Paddle boards ready... 

 

 

**Announcements, etc..."

  • Big opening day at the Games today.  ocean swim, a 2 mile paddle, a return of the sand bag workout from 2010 when Joey was lucky enough to take part in it's first appearance.  You can watch all the action on the Games site and ESPN this weekend!

 

 

BARBELL 

*5:30pm with coach Ian.  

 

 

 

CROSSFIT

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

A. snatch: 1.1.1 x 5; rest 3 min

B. 5 rounds for time:

 

  • 5-10-15-20-25 pullups
  • 25-20-15-10-5 front squats (75/45)

 

 

 

 

 

CSPORT

A. AMRAP in 40 min
50 wall balls
400m run
50 push ups
400m run
50 mtn climbers
400m run
50 box jumps
400m run
50 pull ups
400m run
50 sit ups
400m run
50 lunges

 

 

COMP 

*Barbell with Ian (5:30pm)

 

 

KIDS (12-14 330pm)

**Special Class with Barbell CLub Coach Ian! Your focus today will be on the Clean!

The class will start with a warm up, move to some clean drills, and then finish with a metcon!  Have fun!

 

 

 

 

 

Post results and notes to comments.
Tuesday
Jul212015

Wednesday July 21, 2015

 

RPM crew at the end of a looooong set up day.  

 

 

**Announcements, etc..."

  • Happy CrossFit Games week!  Masters and teens go first, then individuals kick off on Wednseday at Hermosa Beach.  Did you know you can watch several of the events live on ESPN this year?!?!  I'll post details on that this week!

 

 

 

CROSSFIT

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

A. Hero WOD "JT"

21-15-9 rep rounds for time: 

  • HSPUs
  • ring dips
  • push ups

 

B. For time: 

  • 2k row
  • big block run

 

 

 

 

 

CSPORT

A. 20 sec @ each x 4 sets
good mornings w/ PVC
mtn climbers
plank

B. AMRAP in 12 min
200m run
5 pistols per leg
10 seated OH press
15 sit ups

C. AMRAP in 12 min
200m row
10 burpees
20 OH walking lunges

D. AMRAP in 12 min
30 sec superman hold
10 thrusters
15 dips
30 DUs
 

 

 

COMP 

*rest day

 

 

 

 

 

Post results and notes to comments.
Monday
Jul202015

Tuesday July 21, 2015

Ben & Nol PRing on their SUP OHS.

 

 

 

**Announcements, etc..."

  • Happy CrossFit Games week!  Masters and teens go first, then individuals kick off on Wednseday at Hermosa Beach.  Did you know you can watch several of the events live on ESPN this year?!?!  I'll post details on that this week!

 

 

 

CROSSFIT

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

A. clean & jerk: 1.1.1 x 5; rest as needed  (last cycle of this rep scheme)

B. AMRAP in 6 min:

  • 30 double unders
  • 5 deadlifts (265/185)

C. tabata abmat situps x 8 rds

 

 

 

 

CSPORT

A. 3 sets:
10 bench press
10 clapping push ups

B. 3 sets:
10 weighted squats
10 squat jumps

C. 4 rounds:
400m run
5 man makers
15 pull ups
25 KBS
50 sit ups
 

 

 

 

COMP 

*Barbell with Ian @ 530pm

 

 

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

A. (warm up)

row 200m
20 pass throughs
15 wall squats
1 min squat hold

shoulder accessory work w/PVC

 B. Snatch Balance practice for 15 min
*after reviewing technique & form work in small groups & do 5 reps one person at a time

C. 3 rounds each for time 

10 burpee box jumps
10 push jerks
10 calorie row

rest 3 min

 

 

 

Post results and notes to comments.
Sunday
Jul192015

Monday July 19, 2015

Monday y'all... make it happen!

 

 

 

**Announcements, etc..."

  • Happy CrossFit Games week!  Masters and teens go first, then individuals kick off on Wednseday at Hermosa Beach.  Did you know you can watch several of the events live on ESPN this year?!?!  I'll post details on that this week!

 

 

 

CROSSFIT

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

A. snatch balance: to a heavy single

B.  7 rounds for time: 

  • 21-18-15-12-9-6-3 power clean (115/95)
  • 21-18-15-12-9-6-3 toes to bar
  • 30 lunges

 

 

 

 

CSPORT

A. "DB DT"
5 rounds for time
12 DB DL
9 DB Hang Power Cleans
6 DB shoulder to OH

B. For Time:
Block Run
21 Knees 2 Elbows
21 Wall Balls
21 Box Jumps
400m Run
15 Knees 2 Elbows
15 Wall Balls
15 Box Jumps
200m Run
9 Knees 2 Elbows
9 Wall Balls
9 Box Jumps 

 

 

 

COMP

3 rounds for time at 90% aerobic:

15 pullups

15 burpees

(Rest 5 min)

5 min row @ 90% aerobic

(Rest 5 min)

7 min amrap:

20 Box Jumps

15 wallballs 20/14

10 GHD situps

(rest 5 min)

5 min row @ 90% aerobic


 

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

A. EMOM for 10 min
5 deadlifts
5 pull ups

 B. Partner Workout
one person completes 30 wall balls
partner holds a plank
then switch

**wall balls do not count unless partner is in plank

then...

one person completes 30 DB thrusters
partner hangs on pull up bar
then switch

**thrusters do not count unless partner is on pull up bar
 

 

 

 

Post results and notes to comments.
Saturday
Jul182015

Sunday July 19, 2015

Happy Sunday!

 

 

 

**Announcements, etc..."

  • Hey guys, the Sunday Skills & Drills class is still going strong!  Mobility is the focus right now if you wanna join Nick this week to work on those calves & ankles. 9:30am
  • The CrossFit Games start next week!  Team RPM and I will be heading down there to rep our ropes, but also to check out the action, so expect some updates and pics of the scene/competition here on the blog and also on our Instagram @crossfitcadence (follow us if you don't already!) 

 

 SKILLS & DRILLS (9:30am)

*Mobility work today with calf & ankle focus

 

OPEN GYM 

*8am - noon

 

 

 

 

 

Post results and notes to comments.
Friday
Jul172015

Saturday July 18, 2015

Pretty killer kipping swing Ben's got going on here.

 

 

 

**Announcements, etc..."

  • Hey guys, the Sunday Skills & Drills class is still going strong!  Mobility is the focus right now if you wanna join Nick this week to work on those calves & ankles. 9:30am
  • The CrossFit Games start next week!  Team RPM and I will be heading down there to rep our ropes, but also to check out the action, so expect some updates and pics of the scene/competition here on the blog and also on our Instagram @crossfitcadence (follow us if you don't already!) 

 

 

BARBELL

*9:30am with coach Ian.   Open to all members!

 

 

 

CROSSFIT

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

Hero month continues...

"Coffey"

For time:

  • 800m run
  • 50 back squats (135/95)
  • 50 reps bench press (135/95)
  • 800m run
  • 35 back squats 
  • 35 bench press
  • 800m run
  • 20 back squats
  • 20 bench press
  • 800m run
  • 1 muscle-up

*WARNING! This is a lot of volume on both of these movements, partcularly for bench press.  Scale as needed.

*Take squats from the floor so bench press can have the racks

*Scale the muscle-up to 2 burpee C2B pullups

 

 

 

CSPORT

A. Every 3 min for 12 min (4 sets)
run 400m
Finish the 3 min interval with AMRAP wall balls or AMRAP sit ups
* (complete 2 sets w/wall balls and 2 sets w/sit ups)

B. AMRAP in 15 min:
*2 Lap OH carry buy in
then:
5 man makers
15 body rows
30 double unders


C. 3 sets:
10 ab wheels
1 min plank


 

COMP

5 rounds each for time:

5 hang Power Snatch 135/95

10 CTB

10 burpees AFAP
rest 5 min


 

 

 

 

 

Post results and notes to comments.