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.
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
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
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!
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!
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!
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)
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...)
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
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!
twoseven
