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Thursday
Oct232014

Friday October 24, 2014

CrossFit Monkey.  

 

 

 

 

**Announcements, etc...** 

  • This week's ROMIK prescription is posted below!  
  • 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. back squat: 5-5-3 (40-50-60%), then 5-5-5+ (75-80-85%); rest as needed

*add 10 lbs to your working max from last cycle.  If you fail to get at least 5 reps on all sets, then you will lower your working max by 10% (NOT 10lbs) for the next squat day.

B. elevated DB reverse lunges: 3 x 12 (ea. side); rest 2 min, (no alternating - one side at a time)

C.  AMRAP in 12 min: 

  • 200m row
  • 6 HSPU
  • 9 "Russian" KBS (70/53)

 

 

 

 

 

 

CSPORT

Like the 12 days of Christmas song:

45 sec plank
10 box jumps
100m run
15 air squats
15 bench press
15 body rows
20 thrusters
25 burpees
1k row or 2500m bike

Round 1= plank
Round 2= box jumps + plank
Round 3= run + box jumps + plank

 

 

 

 

COMP

A. Jerk - 90% x 2 x 4

B. Front Squat - 90% (of last week's 2RM) x 1 x 2

C. Bentover BB row (Pendlay row)- 4 x 5

+

Hang Squat Snatch, 1 rep every 30 sec for 10 mins - make every rep


 

 

 

 

 

 

ROMIK mobility class with Sports Chiropractor Tony (10am Mon, 930am Thurs!)

This Week's Mobilization Target Areas:

  • Anterior and lateral shoulder, deltoid, chest

Most Common tools:

  • Single Lacrosse Ball
  • Elastic Band
  • Foam Roller
  • Barbell

A. Anterior Compartment Smash (Lacrosse ball)

Place ball pec-minor area and lean against doorway or squat rack.  Bring arm to internal rotation (behind back) move arm in any direction.

B. Barbell Shoulder Smash (Barbell)

Lay on your back and bring barbell to Anterior Deltoid.  Bring that arm to 90 degrees and rotate it into internal and external rotation.

C. Foam Roller Opener (Foam Roller)

This one is easy…put roller along your spine and lay back on it.  Bring arms out at 90 degrees and stretch out chest (pec minor and major)

D. Banded Lateral Opener (Elastic Band)

Hook your right hand through the band and create tension, rotate your palm up, biasing external rotation of your shoulder, keep arm in this position and rotate away from the band.  

 

 

 

 

 

Post results and thoughts to comments.

Wednesday
Oct222014

Thursday October 23, 2014

Charles coaching Jackie to a snatch PR yesterday.  Nice set up Jack!

 

 

 

 

**Announcements, etc...** 

  • This week's ROMIK prescription is posted below!  Join Tony in the ROMIK class tomorrow at 930am to get the tips straight from the Dr. himself!
  • 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. 4 rounds for quality: 

  • 20 GHD situps
  • 10 ab wheel reps

*rest 1-2 min bt rounds

B. 5 rounds, each for time: 

  • 50 double unders
  • 12 burpees
  • 60 yds sled push (sled + 180/90)

*rest 3 min bt rounds

 

 

 

 

 

 

CSPORT

3 rds of
500m row
15 DB snatch/arm
15 knees 2 elbows
15 walking lunges/leg

3 rds of:
400m run
15 burpees
15 KB swings
 

 

 

 

 

COMP

*rest day

 

 

 

 

 

ROMIK mobility class with Sports Chiropractor Tony (930am Thurs!)

Mobilization Target Areas:

  • Anterior and lateral shoulder, deltoid, chest

Most Common tools:

  • Single Lacrosse Ball
  • Elastic Band
  • Foam Roller
  • Barbell

A. Anterior Compartment Smash (Lacrosse ball)

Place ball pec-minor area and lean against doorway or squat rack.  Bring arm to internal rotation (behind back) move arm in any direction.

B. Barbell Shoulder Smash (Barbell)

Lay on your back and bring barbell to Anterior Deltoid.  Bring that arm to 90 degrees and rotate it into internal and external rotation.

C. Foam Roller Opener (Foam Roller)

This one is easy…put roller along your spine and lay back on it.  Bring arms out at 90 degrees and stretch out chest (pec minor and major)

D. Banded Lateral Opener (Elastic Band)

Hook your right hand through the band and create tension, rotate your palm up, biasing external rotation of your shoulder, keep arm in this position and rotate away from the band.  

 

 

 

 

 

Post results and thoughts to comments.

Tuesday
Oct212014

Wednesday October 22, 2014

Sound familiar? :)

 

 

 

 

**Announcements, etc...** 

  • This week's ROMIK prescription is posted below!  Join Tony in the ROMIK class tomorrow at 930am to get the tips straight from the Dr. himself!
  • 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. snatch: to a heavy single

B. 5 rounds for time: 

  • 20 pullups
  • 20 box jumps (24/20)
  • 400m run

 

 

 

 

 

 

CSPORT

A. Alt TABATA x 6 sets at each
KB sit up right
KB sit up left
KB OH reverse lunge right
KB oh reverse lunge left

B. For time
200m run
50 alt step ups
200m run
40 wall balls
200m run
30 push ups
200m run
20 back ext
200m run

 

 

 

 

COMP

5 sets ALL OUT:

5 touch n go Squat Clean Thruster - Heavy weight

12 burpees AFAP

Rest 5-6min

+

5 sets ALL OUT:

6 Clean and Jerk - Medium weight

12/8 Chest to Bar Chin-ups

Airdyne 20 sec

Rest 6 x work time


 

 

 

 

 

ROMIK mobility class with Sports Chiropractor Tony (930am Thurs!)

Mobilization Target Areas:

  • Anterior and lateral shoulder, deltoid, chest

Most Common tools:

  • Single Lacrosse Ball
  • Elastic Band
  • Foam Roller
  • Barbell

A. Anterior Compartment Smash (Lacrosse ball)

Place ball pec-minor area and lean against doorway or squat rack.  Bring arm to internal rotation (behind back) move arm in any direction.

B. Barbell Shoulder Smash (Barbell)

Lay on your back and bring barbell to Anterior Deltoid.  Bring that arm to 90 degrees and rotate it into internal and external rotation.

C. Foam Roller Opener (Foam Roller)

This one is easy…put roller along your spine and lay back on it.  Bring arms out at 90 degrees and stretch out chest (pec minor and major)

D. Banded Lateral Opener (Elastic Band)

Hook your right hand through the band and create tension, rotate your palm up, biasing external rotation of your shoulder, keep arm in this position and rotate away from the band.  

 

 

 

 

 

Post results and thoughts to comments.

Monday
Oct202014

Tuesday October 21, 2014

Small run of Cadence beanies just in time for a change in the weather!  If you guys like 'em, I'll get more, so let me know! 

 

 

 

 

**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. bench press: find 3RM, then AMRAP in 1 min @ 70%3RM 

B. For reps (running clock, no rest bt movements): 

  • 5 min max wall balls (20/14, 10ft/9ft)
  • 4 min max cal row
  • 3 min ring plank hold 
  • 2 min max power cleans (135/95)
  • 1 min max push jerks (135/95)

*for ring plank, you do not gain reps, but rather there is a 10 rep penalty on your overall score for each time you break the plank.  And no break may be longer than 10 sec.

 

 

 

 

 

CSPORT

A. 4 sets:
30 sec Hollow Rocks
30 sec Bird Dogs
30 sec Superman hold

B. AMRAP 8 min
KBS: 2, 4, 6, 8....
Goblet sq: 2, 4, 6, 8...
Push Ups: 2, 4, 6, 8...

rest 4 min
*complete a 400m run during rest

C. AMRAP 8 min
Box Jumps: 2, 4, 6, 8....
K2E: 2, 4, 6, 8...
Double Unders: 15, 15, 15...

rest 4 min
*complete a 400m run during rest

D. AMRAP 8 min
Push Press: 2, 4, 6, 8...
Ab wheel: 2, 4, 6, 8...
Plank: 30 sec each rd

 

 

 

 

COMP

10 min EZ Run warm-up

+

10 x 45 sec Airdyne @ 50%/45 sec Airdyne @ 85%

+

5 min recovery

+

10 x 45 sec Airdyne @ 50%/45 sec Airdyne @ 85%

+

10 min Cool-Down (Run, Foam roll, static stretch)


 

 

 

 

 

ROMIK mobility class (930am Thurs!)

  • 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.

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!  

 

 

 

 

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