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Wednesday
Oct292014

Thursday October 30, 2014

3 times!!  Now that was fun... Thanks Giants!   pic from yahoo.com                              

 

 

 

 

 

**Announcements, etc...** 

  • ROMIK with Dr. TC is on today at 9:30am!
  • FRIDAY IS HALLOWEEN!!!  Feel free to wear a "train-in-able" costume!  
  • Saturday is a PARTNER WORKOUT day!  It will be a "newbie friendly" workout too if you'd like to bring a friend who is new to CrossFit.
  • 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 3-3-3+ (80-85-90%); rest as needed

*Same working 1RM as last cycle.  If you fail to get at least 3 reps on all sets, then you will lower your working max by 10% (NOT 10lbs) for the next squat day.

B. 4 rounds for time (20 min cap): 

  • 20 wall balls (20/14, 10ft/9t)
  • 40 double-unders
  • 5 muscle-ups (scaled to body rows x 3)

*Any time you break a set (on any of the movements), you must complete a 10 burpee penalty immediately. You may then start again where you left off (you don't have to start set over) , but if you must continue to do burpees any time you break the set, or future sets, again.

 

 

 

 

 

CSPORT

A. 3 rounds

1 min box jumps

1 min thrusters

1 min pull ups

1 min burpees

1 min rest

 

B. AMRAP in 15 min

400m run

20 OH lunges

20 sit ups 

 

 

 

 

COMP 

*rest day

 

 

 

 

 

ROMIK

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

Mobilization Target Areas: Downstream Arm (Triceps, elbow, and forearm)
Mobilization Tools: Single Lacrosse Ball, Barbell
  • Triceps Extension Smash- Find a barbell on a rack and place triceps just above elbow joint with arm extended and apply downward pressure. Now flex your arm up to your head. Move arm in many directions.
  • Double Lacrosse Ball Smash-position forearm on Lacrosse Ball with palm facing up. Position second ball directly above other lacrosse ball and apply pressure. Move your hand in all directions.
 

 

 

 

 

Post results and thoughts to comments.

Tuesday
Oct282014

Wednesday October 29, 2014 

Noon class at work.

 

 

 

 

**Announcements, etc...** 

  • FRIDAY IS HALLOWEEN!!!  Feel free to wear a "train-in-able" costume!  
  • Saturday is a PARTNER WORKOUT day!  It will be a "newbie friendly" workout too if you'd like to bring a friend who is new to CrossFit.
  • 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. 10 min to find max distance UB handstand walk

B. 5 rounds, each AFAP: 

  • 3 tng squat snatch (AHAP)
  • 6 box jumps (30/24)
  • 9 toes to bar
  • 100m sprint (one way)

*rest on the walk back

C. 3 sets:

  • 30 sec side plank ea. side
  • rest 30 sec

 

 

 

 

 

 

CSPORT

A. AMRAP in 8 min 

  • 12 jack knives
  • 1 lap farmers carry
  • 100m run

B. AMRAP in 8 min

  • 50 jump rope singles
  • 15 Russian KBS
  • 15plyo pushups 

C. AMRAP in 8 min

  • 200m row
  • 15 air squats
  • 40 mtn climbers

D. AMRAP in 8 min 

  • 10 K2E
  • 15 back ext.
  • 20 step ups

 

 

 

 

 

 

COMP 

3 sets ALL OUT:

  • 15 thrusters (115/85)
  • 15/10 C2B pullups

*rest 5-6 min

+

3 sets ALL OUT:

  • 9 TNG power snatch (115/85)
  • 9 burpees
  • 25 sec AD

*rest 5-6 min

 

 

 

 

 

ROMIK

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

Mobilization Target Areas: Downstream Arm (Triceps, elbow, and forearm)
Mobilization Tools: Single Lacrosse Ball, Barbell
  • Triceps Extension Smash- Find a barbell on a rack and place triceps just above elbow joint with arm extended and apply downward pressure. Now flex your arm up to your head. Move arm in many directions.
  • Double Lacrosse Ball Smash-position forearm on Lacrosse Ball with palm facing up. Position second ball directly above other lacrosse ball and apply pressure. Move your hand in all directions.
 

 

 

 

 

Post results and thoughts to comments.

Monday
Oct272014

Tuesday October 28, 2014

Kelly and Chelsea working through yesterday's grinder.

 

 

 

 

**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. clean: to a heavy single

*If you did yesterday's workout, spend some time on the foam rollers in your warm up to loosen up those quads.

B.  Max reps strict chin-ups (supinated grip) x 4; rest 2-3 min

C. AMRAP in 6 min:

  • 12 SA KB snatches (53/35, 6 ea. side)
  • 24 abmat situps

 

 

 

 

CSPORT

A. Against a 4 min clock:
400m run
AMRAP burpee pull ups w/time left
*if you cannot jump to reach the pull up bar, use the rings
rest 1 min then repeat

B. Against a 4 min clock
400m row
AMRAP box step overs w/ time left
*use DBs to increase difficulty
rest 1 min then repeat

C. 21-15-9
KB high pull
Push ups

D. 21-15-9
Wall balls
Wtd sit ups

E. 21-15-9
ab wheels
30-60 sec plank b.t round
 

 

 

 

 

COMP

10 min run warmup

+

5 min airdyne @80-85%

3 min rest

5 min row @ 80-85%

3 min rest

5 min airdyne @ 80-85%

+

10 min stretch/foam roll


 

 

 

 

 

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

Mobilization Target Areas: Downstream Arm (Triceps, elbow, and forearm)
Mobilization Tools: Single Lacrosse Ball, Barbell
  • Triceps Extension Smash- Find a barbell on a rack and place triceps just above elbow joint with arm extended and apply downward pressure. Now flex your arm up to your head. Move arm in many directions.
  • Double Lacrosse Ball Smash-position forearm on Lacrosse Ball with palm facing up. Position second ball directly above other lacrosse ball and apply pressure. Move your hand in all directions.
 

 

 

 

 

Post results and thoughts to comments.

Sunday
Oct262014

Monday October 27, 2014

 

 

 

 

**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. jerk: 2-2-2-2-2-2; rest as needed

B. 5 rounds for time: 

  • 8 front squats (165/115)
  • 12/9 ring dips
  • 400m run - 1k bike - 500m row - 200 double unders - 35 burpees 

*Choose a different "cardio" component each round, never repeating any of them.

 

 

 

 

CSPORT

For time: 

  • 100 lunges
  • 90 situps
  • 80 thrusters
  • 70 KBS
  • 60 pushups
  • 50 pullups
  • 40 box jumps
  • 30 cal row
  • 20 burpees
  • 10 x 20yd sled push

*You may mix up the order if needed

 

 

 

 

 

COMP

A. Clean work up to 3RM; then 90% x 3 x 2

B. Deadlift work up to 3RM; then 90% x 3 x 3

+

Hill Sprints:

15 sec sprint x 5; rest 3 min

then rest 5-6min

1 min hill sprint @ 95%


 

 

 

 

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

This Week's Mobilization Target Areas:

  • TBA in 10am class today.  Details will be posted the rest of the week.

 

 

 

 

 

 

Post results and thoughts to comments.

Sunday
Oct262014

Sunday October 26, 2014

Waiting to take the mat for his first Jiu Jitsu tournament.

 

 

 

 

 

**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.  

 

 

 

OLY (9am)

*clean practice with USAW coach/athlete Ian Droze

 

 

 

CROSSFIT 

*make up day - do a missed workout from the week.

Or...

*Sunday conditioning 

  •  5k row for time

rest 5 min

  • 500m row for time (max effort)

 

 

 

 

 

CSPORT

*make up day 

 

 

 

COMP

*rest day 

 

 

 

 

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.

Friday
Oct242014

Saturday October 25, 2014

 

Dylan doing some clean work off the blocks. 

 

 

 

 

**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. deadlift: 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. 5 rounds for time: 

  • 12 burpee pullups
  • 24 pushups
  • 1 lap heavy DB/KB farmer carry

 

 

 

 

 

CSPORT

3 sets:
10 dips
15 push ups

400m run

3 sets:
15 wall balls
20 alt. step ups

400m run

3 sets:
15 weighted sit ups
10 k2e

400m run

3 sets:
15 back ext
15 kbs

 

 

 

 

COMP

3 rounds for time:

200m run

10/7 pullups

10 burpee box jumps 24/20

10 KBS 70/53


 

 

 

 

 

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.

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.  

 

 

 

 

 

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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.