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Thursday
Dec182014

Friday December 19, 2014

Winter lunges.

 

 

 

 

 

**Other Announcements**

  • RPM POP-UP STORE FRIDAY!!  Today, from noon to 5pm, we are going to put a little RPM store out at the gym.  So if you need some not-quite last minute Christmas gifts, this is a perfect chance.  We'll have ropes and cables for purchase of course, but also our full line of apparel.
  • CADENCE BARBELL CLUB begins with a FREE "soft start" next week!  In January, the Cadence Barbell Club, led by coach Ian, officially gets under way, but we're gonna give you a sneak peak head start beginning next week.  The regular times for Barbell will be Tues & Thurs at 5:30pm and Sat at the usual 9:30am spot.  Thursdays won't meet until after the new year due to the holidays, but Tuesdays will start next week (12/23).  Cost for the program will be $60/mo. (Cadence members) or $125/mo (non-members), with Saturdays remaining included with the regular membership for now.  However, Tuesday (12/23) and Tuesday (12/30) will both be offered free to anyone who wants to come check it out.  Let us know if you have any questions.  More info on the program to come!
  • HOLIDAY SOCIAL & "DESSERT-OFF" NEXT MONDAY NIGHT AT 8PM!  Come hang out, bring drinks and your best (home made) dessert to share (blind vote and prizes involved)!  I'll have some savory food there too, if you want to hold off on dinner... details on last week's posts here.
  • BUMBLE SHIRTS: If you didn't get a Bumble shirt and we don't have one in your size, email me to let me know what size you need and I"ll order another run!  If I have 12 orders by Monday I can maybe get them done by Christmas. 
  • Monday's and Wednesday's we have open gym until 10pm now!  Got stuck at work late and missed the workout?  No prob, do it after work instead!  
  • CROSSFIT KIDS!!!  We are now going to be running all of our kids programming directly through Cadence (no more LGS Rec dept registration for now), so if you have kids that would like to start just bring them on in.  We'll have a monthly rate and a punch card system to choose from!

 

 

HOLIDAY SCHEDULE

Wed, 12/24: reg morning schedule, closed after the noon class

Thurs, 12/25: closed

Fri, 12/26: "late start" - first class at 9am, regular schedule after that

12/27-12/29: reg schedule

Wed, 12/31: reg morning schedule, closed after the noon class

Thurs, 1/1/15: closed

 

 

 

CROSSFIT 

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

A. hang snatch: to a heavy single

B. For time:

  • 500m row 

then 5 rounds of

  • 6 deadlifts (315/220)
  • 12 burpees

then finish with  

  • 500m row

 

 

 

 

 

CSPORT 

A. "Annie"

50-40-30-20-10 rep rounds for time: 

  • double-unders
  • situps

B. 21-15-9

  • bench press
  • burpees

C. 2 rounds

  • 800m run
  • 30 KBS
  • 30 box jumps

 

 

 

 

 

COMP

10min 85% effort:

Row 150m

8 KBS 53/35

3 burpees jump touch 6″ target above reach

rest walk 3mins

10mins 85% effort:

25 DU unbroken

10 BB front rack forward lunge (R and L + push press = 1)  95#/65#

2 rope climbs

rest 3mins

10mins 85% effort:

AD 20cals

FW 50m tough weight you pick

10 situps

rest 3mins

10mins 85% effort:

Row 250m

10 hr push-ups

10 pull-ups


 

 

 

 

 

ROMIK  

A. SMR: where you need it most

B. 2 min stretch/side: 

  • hammies
  • hip pocket/pigeon
  • quads/hip flexors

 

 

 

 

 

Post results and thoughts to comments.

Wednesday
Dec172014

Thursday December 18, 2014

 

 

Miss Luna, our newest addition to the Cadence pup fam.

 

 

 

**Other Announcements**

  • RPM POP-UP STORE FRIDAY!!  On Friday, from noon to 5pm, we are going to put a little RPM store out at the gym.  So if you need some not-quite last minute Christmas gifts, this is a perfect chance.  We'll have ropes and cables for purchase of course, but also our full line of apparel.
  • CADENCE BARBELL CLUB begins with a FREE "soft start" next week!  In January, the Cadence Barbell Club, led by coach Ian, officially gets under way, but we're gonna give you a sneak peak head start beginning next week.  The regular times for Barbell will be Tues & Thurs at 5:30pm and Sat at the usual 9:30am spot.  Thursdays won't meet until after the new year due to the holidays, but Tuesdays will start next week (12/23).  Cost for the program will be $60/mo. (Cadence members) or $125/mo (non-members), with Saturdays remaining included with the regular membership for now.  However, Tuesday (12/23) and Tuesday (12/30) will both be offered free to anyone who wants to come check it out.  Let us know if you have any questions.  More info on the program to come!
  • HOLIDAY SOCIAL & "DESSERT-OFF" NEXT MONDAY NIGHT AT 8PM!  Come hang out, bring drinks and your best (home made) dessert to share (blind vote and prizes involved)!  I'll have some savory food there too, if you want to hold off on dinner... details on last week's posts here.
  • BUMBLE SHIRTS: If you didn't get a Bumble shirt and we don't have one in your size, email me to let me know what size you need and I"ll order another run!  If I have 12 orders by Monday I can maybe get them done by Christmas. 
  • Monday's and Wednesday's we have open gym until 10pm now!  Got stuck at work late and missed the workout?  No prob, do it after work instead!  
  • CROSSFIT KIDS!!!  We are now going to be running all of our kids programming directly through Cadence (no more LGS Rec dept registration for now), so if you have kids that would like to start just bring them on in.  We'll have a monthly rate and a punch card system to choose from!

 

HOLIDAY SCHEDULE

Wed, 12/24: reg morning schedule, closed after the noon class

Thurs, 12/25: closed

Fri, 12/26: "late start" - first class at 9am, regular schedule after that

12/27-12/29: reg schedule

Wed, 12/31: reg morning schedule, closed after the noon class

Thurs, 1/1/15: closed

 

 

 

CROSSFIT 

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

A. push press: 1RM

B. AMRAP in 20 min:

  • 15 pushups
  • 20 OH plate lunges
  • 25 UB double-unders

 

 

 

 

 

CSPORT 

A. Achieve the highest ladder in 8 min
Burpees: 3, 6, 9, 12...
KBS: 3, 6, 9, 12....
sit ups: 15, 15, 15, 15...

B. Achieve the highest ladder in 8 min
K2E: 3, 6, 9, 12....
Push press: 3, 6, 9, 12....
Air Squats: 3, 6, 9, 12...

C. For time:
400m med ball carry
70 lunges
60 sec side plank per side
50 alt. step ups
40 cal row
30 pull ups
20 jack knives
400m med ball carry

 

 

 

 

COMP

*rest day

 

 

 

 

ROMIK  

A. SMR: where you need it most

B. 2 min stretch/side: 

  • hammies
  • hip pocket/pigeon
  • quads/hip flexors

 

 

 

 

 

Post results and thoughts to comments.

Tuesday
Dec162014

Wednesday December 17, 2014

Apparently Gunnar is not impressed with Scott's toes to bar. 

 

 

 

 

HOLIDAY SCHEDULE

Wed, 12/24: reg morning schedule, closed after the noon class

Thurs, 12/25: closed

Fri, 12/26: "late start" - first class at 9am, regular schedule after that

12/27-12/29: reg schedule

Wed, 12/31: reg morning schedule, closed after the noon class

Thurs, 1/1/15: closed

Friday, 1/2 and on: regular schedule 

 

 

**Other Announcements**

  • CADENCE BARBELL CLUB begins with a FREE "soft start" next week!  In January, the Cadence Barbell Club, led by coach Ian, officially gets under way, but we're gonna give you a sneak peak head start beginning next week.  The regular times for Barbell will be Tues & Thurs at 5:30pm and Sat at the usual 9:30am spot.  Thursdays won't meet until after the new year due to the holidays, but Tuesdays will start next week (12/23).  Cost for the program will be $60/mo. (Cadence members) or $125/mo (non-members), with Saturdays remaining included with the regular membership for now.  However, Tuesday (12/23) and Tuesday (12/30) will both be offered free to anyone who wants to come check it out.  Let us know if you have any questions.  More info on the program to come!
  • HOLIDAY SOCIAL & "DESSERT-OFF" NEXT MONDAY NIGHT AT 8PM!  Come hang out, bring drinks and your best (home made) dessert to share (blind vote and prizes involved)!  I'll have some savory food there too, if you want to hold off on dinner... details on last week's posts here.
  • BUMBLE SHIRTS: If you didn't get a Bumble shirt and we don't have one in your size, email me to let me know what size you need and I"ll order another run!  If I have 12 orders by Monday I can maybe get them done by Christmas. 
  • Monday's and Wednesday's we have open gym until 10pm now!  Got stuck at work late and missed the workout?  No prob, do it after work instead!  
  • CROSSFIT KIDS!!!  We are now going to be running all of our kids programming directly through Cadence (no more LGS Rec dept registration for now), so if you have kids that would like to start just bring them on in.  We'll have a monthly rate and a punch card system to choose from!

 

 

 

 

CROSSFIT 

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

A. OHS: 3RM

B. 5 rounds, each for time:

  • 15 pullups
  • 15 box jumps (24/20) 
  • 20 wall balls (20/14)

*rest 3 min bt rounds 

 

 

 

 

CSPORT 

A. As a warm up
3 rounds:
20 sec jumping jacks
20 sec no push up no jump burpees
20 sec air squats

B. 3 rounds for time
10 single arm DB snatches per arm
15 DB OH rev lunges per side
20 weighted sit ups
25 Push ups
1 min Plank
400m run or row

 

 

 

 

COMP

A. Back Squat - 3 x 2

B. SC x 1 + FS x 2 keep weight moderate focus on speed; rest 60sec x 10

+

15-12-9-6-3

Thrusters 95/65

Burpees


 

 

 

 

ROMIK  

A. SMR: where you need it most

B. 2 min stretch/side: 

  • hammies
  • hip pocket/pigeon
  • quads/hip flexors

 

 

 

 

 

Post results and thoughts to comments.

Monday
Dec152014

Tuesday December 16, 2014

Frank mid-pull on a clean yesterday.

 


 

HOLIDAY SCHEDULE

Wed, 12/24: reg morning schedule, closed after the noon class

Thurs, 12/25: closed

Fri, 12/26: "late start" - first class at 9am, regular schedule after that

12/27-12/29: reg schedule

Wed, 12/31: reg morning schedule, closed after the noon class

Thurs, 1/1/15: closed

Friday, 1/2 and on: regular schedule 

 

 

**Other Announcements**

  • CADENCE BARBELL CLUB begins with a FREE "soft start" next week!  In January, the Cadence Barbell Club, led by coach Ian, officially gets under way, but we're gonna give you a sneak peak head start beginning next week.  The regular times for Barbell will be Tues & Thurs at 5:30pm and Sat at the usual 9:30am spot.  Thursdays won't meet until after the new year due to the holidays, but Tuesdays will start next week (12/23).  Cost for the program will be $60/mo. (Cadence members) or $125/mo (non-members), with Saturdays remaining included with the regular membership for now.  However, Tuesday (12/23) and Tuesday (12/30) will both be offered free to anyone who wants to come check it out.  Let us know if you have any questions.  More info on the program to come!
  • HOLIDAY SOCIAL & "DESSERT-OFF" NEXT MONDAY NIGHT AT 8PM!  Come hang out, bring drinks and your best (home made) dessert to share (blind vote and prizes involved)!  I'll have some savory food there too, if you want to hold off on dinner... details on last week's posts here.
  • BUMBLE SHIRTS: If you didn't get a Bumble shirt and we don't have one in your size, email me to let me know what size you need and I"ll order another run!  If I have 12 orders by Monday I can maybe get them done by Christmas. 
  • Monday's and Wednesday's we have open gym until 10pm now!  Got stuck at work late and missed the workout?  No prob, do it after work instead!  
  • CROSSFIT KIDS!!!  We are now going to be running all of our kids programming directly through Cadence (no more LGS Rec dept registration for now), so if you have kids that would like to start just bring them on in.  We'll have a monthly rate and a punch card system to choose from!

 

 

 

 

CROSSFIT 

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

4 rounds for time: 

  • 20 GHD situps
  • 20 cal row
  • 15 toes to bar
  • 20 KBS (53/35)
  • 800m-400m-400m-800m run  

 

 

 

 

 

CSPORT 

A. 3 sets:
15 Wall balls
15 push ups

400m run

B. 3 sets:
15 bench press
20 sit ups

400m run

C. 3 sets:
30 lunges
1 min plank

400m run

D. 3 sets:
250m row
15 box jumps

400m run
 

 

 

 

 

COMP

Snatch Cluster 1.1; rest 10 sec, rest 3 min x 4 sets

+

Row 500m @2k PR pace

rest 3mins x 8 all rows same pace

rest 5mins after the 4th row


 

 

 

 

 

 

 

 

 

ROMIK  

A. SMR: quads/calves

B. 2 min stretch/side: 

  • hammies
  • hip pocket/pigeon
  • quads/hip flexors

 

 

 

 

 

Post results and thoughts to comments.

Sunday
Dec142014

Monday December 15, 2014

"Plio Challenge" anyone?  :)


 

 

 

**Announcements, etc...**

  • CADENCE BARBELL CLUB begins with a FREE "soft start" next week!  In January, the Cadence Barbell Club, led by coach Ian, officially gets under way, but we're gonna give you a sneak peak head start beginning next week.  The regular times for Barbell will be Tues & Thurs at 5:30pm and Sat at the usual 9:30am spot.  Thursdays won't meet until after the new year due to the holidays, but Tuesdays will start next week (12/23).  Cost for the program will be $60/mo. (Cadence members) or $125/mo (non-members), with Saturdays remaining included with the regular membership for now.  However, Tuesday (12/23) and Tuesday (12/30) will both be offered free to anyone who wants to come check it out.  Let us know if you have any questions.  More info on the program to come!
  • HOLIDAY SOCIAL & "DESSERT-OFF" NEXT MONDAY NIGHT AT 8PM!  Come hang out, bring drinks and your best (home made) dessert to share (blind vote and prizes involved)!  I'll have some savory food there too, if you want to hold off on dinner... details on last week's posts here.
  • BUMBLE SHIRTS: If you didn't get a Bumble shirt and we don't have one in your size, email me to let me know what size you need and I"ll order another run!  If I have 12 orders by Monday I can maybe get them done by Christmas. 
  • Monday's and Wednesday's we have open gym until 10pm now!  Got stuck at work late and missed the workout?  No prob, do it after work instead!  
  • CROSSFIT KIDS!!!  We are now going to be running all of our kids programming directly through Cadence (no more LGS Rec dept registration for now), so if you have kids that would like to start just bring them on in.  We'll have a monthly rate and a punch card system to choose from!

 

 

 

CROSSFIT 

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

A. clean: max for the day

B. Max power cleans in 10 min (185/125), while completing 10 burpees at the start, and at the top of every min thereafter.

*First goal should be to make all the burpees on time, then see if you can squeeze in any cleans. If you fall off pace on the burpees, take the next min off then resume with fewer reps per minute, adding a minute to the end of the workout anytime you take a min off.

 

 

 

CSPORT 

A. 5-7 burpees EMOM for 10 min 

  • KB swings with time remaining each min

B. 5-7 pullups EMOM for 10 min

  • box jumps/step-ups with time remaining each min

C. 5-7 DB hang squat clean thrusters EMOM for 10 min

  • double-unders with time remaining each min

*For the "fill in" movements (KBS, BJs, DUs), do as many as possible while still maintaining your pace on the main movements.

 

 

 

 

COMP

A. Power clean TnG cluster 2. 2. 2; rest 10sec/rest 3mins x 3

B. Split jerk from blocks 1. 1. 1 65% of 1rm – emom – 8-10mins

C. 5 sets of 5 for time 155/105# PC and jerk Tng grace style

+

Amrap MUs; rest 5 min x 3


 

 

 

 

ROMIK  

A. SMR: quads/calves

B. 2 min stretch/side: 

  • hammies
  • hip pocket/pigeon
  • quads/hip flexors

 

 

 

 

 

Post results and thoughts to comments.

Saturday
Dec132014

Sunday December 14, 2014

Slam downs and rain puddles.  Good combo. 


 

 

 

 

LATE NIGHT OPEN GYM HOLIDAY SOCIAL & BAKE OFF!!!

Who's ready to show off their baking/dessert making skills?!?!? Because on Monday, Dec. 22nd, we are going to hold a late night social during our new late open gym hours, and yes, there will be a competition (this is CrossFit after all).  But this time it will not be of the "workout" variety... quite the opposite actually.  And the details...

 

  • Monday, Dec. 22nd, 8pm!
  • Bring adult bevs AAAAAAANNNDD, more importantly, your most bestest, most delicious, HOME MADE, dessert to share! Paleo or not... up to you.  Oh, and don't tell anyone what you're making... it's gonna be a 'blind study". :)  Winner (based on votes received) will get something cool!  
  • If you suck at cooking, and are literally afraid you might hurt someone, feel free to leave the cooking to the cake bosses, and just come and eat their stuff. 
  • I'll handle the savory non-dessert eats... so maybe don't eat a big dinner. :) 
  • Workout that day will be "12 days of Christmas" style... so you can come do the workout then eat (I don't recommend the other way around)... or just eat!  
  • It's probably a little late for them, but if you feel like flexing your bad parenting decision muscles, kids are welcome as always! 
  • Stupid holiday themed outfits optional, but will happily be made fun of! 
  • Post to comments if you think you'll be there!

 

 

 

**Other announcements, etc...**

  • BUMBLE SHIRTS: If you didn't get a Bumble shirt and we don't have one in your size, email me to let me know what size you need and I"ll order another run!  If I have 12 orders by Monday I can maybe get them done by Christmas. 
  • OLY CLASS MEETS SATURDAYS NOW!!!  The OLY class with Ian has moved to its new time... Saturdays at 9:30am! So no more 9:30 CrossFit for now, but if you haven't been to one of Ian's classes yet, I really encourage you to get in here for this.  Ian Droze is a Team USA weightlifter and coach and has a wealth of olympic lifting knowledge to share.  So if you could use some technique work on your clean & jerk or snatch (and couldn't we all really), definitely try to get to this class!
  • New Sunday schedule started last week with longer hours!  No more official classes will be held on Sundays, but there will be a coach there for OPEN GYM 8am to noon!  
  • Monday's and Wednesday's we have open gym until 10pm now!  Got stuck at work late and missed the workout?  No prob, do it after work instead!  
  • CROSSFIT KIDS!!!  We are now going to be running all of our kids programming directly through Cadence (no more LGS Rec dept registration for now), so if you have kids that would like to start just bring them on in.  We'll have a monthly rate and a punch card system to choose from!

 

 

 

SUNDAY OPEN GYM

8am - 12pm Today

*come on in, do a missed workout from the week, work on a skill or your mobility... or just hang out.   

 

 

 

 

 

ROMIK  

A. SMR: worst stuff

B. 2 min stretch/side: 

  • hammies
  • hip pocket/pigeon
  • quads/hip flexors

 

 

 

 

 

Post results and thoughts to comments.

Friday
Dec122014

Saturday December 13, 2014

Thursday 5pm class gettin' work done. 


 

 

 

 

LATE NIGHT OPEN GYM HOLIDAY SOCIAL & BAKE OFF!!!

Who's ready to show off their baking/dessert making skills?!?!? Because on Monday, Dec. 22nd, we are going to hold a late night social during our new late open gym hours, and yes, there will be a competition (this is CrossFit after all).  But this time it will not be of the "workout" variety... quite the opposite actually.  And the details...

 

  • Monday, Dec. 22nd, 8pm!
  • Bring adult bevs AAAAAAANNNDD, more importantly, your most bestest, most delicious, HOME MADE, dessert to share! Paleo or not... up to you.  Oh, and don't tell anyone what you're making... it's gonna be a 'blind study". :)  Winner (based on votes received) will get something cool!  
  • If you suck at cooking, and are literally afraid you might hurt someone, feel free to leave the cooking to the cake bosses, and just come and eat their stuff. 
  • I'll handle the savory non-dessert eats... so maybe don't eat a big dinner. :) 
  • Workout that day will be "12 days of Christmas" style... so you can come do the workout then eat (I don't recommend the other way around)... or just eat!  
  • It's probably a little late for them, but if you feel like flexing your bad parenting decision muscles, kids are welcome as always! 
  • Stupid holiday themed outfits optional, but will happily be made fun of! 
  • Post to comments if you think you'll be there!

 

 

 

**Other announcements, etc...**

  • BUMBLE SHIRTS: If you didn't get a Bumble shirt and we don't have one in your size, email me to let me know what size you need and I"ll order another run!  If I have 12 orders by Monday I can maybe get them done by Christmas. 
  • OLY CLASS MEETS SATURDAYS NOW!!!  The OLY class with Ian has moved to its new time... Saturdays at 9:30am! So no more 9:30 CrossFit for now, but if you haven't been to one of Ian's classes yet, I really encourage you to get in here for this.  Ian Droze is a Team USA weightlifter and coach and has a wealth of olympic lifting knowledge to share.  So if you could use some technique work on your clean & jerk or snatch (and couldn't we all really), definitely try to get to this class!
  • New Sunday schedule started last week with longer hours!  No more official classes will be held on Sundays, but there will be a coach there for OPEN GYM 8am to noon!  
  • Monday's and Wednesday's we have open gym until 10pm now!  Got stuck at work late and missed the workout?  No prob, do it after work instead!  
  • CROSSFIT KIDS!!!  We are now going to be running all of our kids programming directly through Cadence (no more LGS Rec dept registration for now), so if you have kids that would like to start just bring them on in.  We'll have a monthly rate and a punch card system to choose from!

 

 

 

 

CROSSFIT 

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

A. bench press: max reps x 4 @ 100%/70% - 90%/65% - 85%/60% - 80%/55%  of bodyweight; rest 3 min

*You'll decrease percent bw each set

*If you can't do at least 6-8 reps on the first set, scale it

B.  3 rounds, each for time:

  • 400m sled push (45/15)
  • 10 atlas stone G2S or 15 heavy ball slams
  • 4 rope climbs

*rest 6-8 min bt rounds

 

 

 

 

CSPORT 

A. ALT tabata x 6 sets @ each
Jumping Jacks
Straight arm Plank
Step ups

B. 30-20-10 rep rounds
Single arm DB snatches (per arm)
single arm OH walking lunges (per side)
Double Unders
400m run per round

 

 

 

COMP

Set # 1 - For time:

Squat Clean (135#) - 9,7,5,3

Muscle-ups - 5,5,5,5

+

20 min recovery

+

Set # 2 - For time:

Row 300m

30 KBS - 32kg - all the way overhead

Row 300m


 

 

 

 

 

ROMIK  

A. SMR: quads/calves

B. 2 min stretch/side: 

  • hammies
  • hip pocket/pigeon
  • quads/hip flexors

 

 

 

 

 

Post results and thoughts to comments.

Thursday
Dec112014

Friday December 12, 2014

Dylan getting creative with his shoulder mobility work.

 

 

 

 

LATE NIGHT OPEN GYM HOLIDAY SOCIAL & BAKE OFF!!!

Who's ready to show off their baking/dessert making skills?!?!? Because on Monday, Dec. 22nd, we are going to hold a late night social during our new late open gym hours, and yes, there will be a competition (this is CrossFit after all).  But this time it will not be of the "workout" variety... quite the opposite actually.  And the details...

 

  • Monday, Dec. 22nd, 8pm!
  • Bring adult bevs AAAAAAANNNDD, more importantly, your most bestest, most delicious, HOME MADE, dessert to share! Paleo or not... up to you.  Oh, and don't tell anyone what you're making... it's gonna be a 'blind study". :)  Winner (based on votes received) will get something cool!  
  • If you suck at cooking, and are literally afraid you might hurt someone, feel free to leave the cooking to the cake bosses, and just come and eat their stuff. 
  • I'll handle the savory non-dessert eats... so maybe don't eat a big dinner. :) 
  • Workout that day will be "12 days of Christmas" style... so you can come do the workout then eat (I don't recommend the other way around)... or just eat!  
  • It's probably a little late for them, but if you feel like flexing your bad parenting decision muscles, kids are welcome as always! 
  • Stupid holiday themed outfits optional, but will happily be made fun of! 
  • Post to comments if you think you'll be there!

 

 

 

**Other announcements, etc...**

  • BUMBLE SHIRTS: If you didn't get a Bumble shirt and we don't have one in your size, email me to let me know what size you need and I"ll order another run!  If I have 12 orders by Monday I can maybe get them done by Christmas. 
  • OLY CLASS MEETS SATURDAYS NOW!!!  The OLY class with Ian has moved to its new time... Saturdays at 9:30am! So no more 9:30 CrossFit for now, but if you haven't been to one of Ian's classes yet, I really encourage you to get in here for this.  Ian Droze is a Team USA weightlifter and coach and has a wealth of olympic lifting knowledge to share.  So if you could use some technique work on your clean & jerk or snatch (and couldn't we all really), definitely try to get to this class!
  • New Sunday schedule started last week with longer hours!  No more official classes will be held on Sundays, but there will be a coach there for OPEN GYM 8am to noon!  
  • Monday's and Wednesday's we have open gym until 10pm now!  Got stuck at work late and missed the workout?  No prob, do it after work instead!  
  • CROSSFIT KIDS!!!  We are now going to be running all of our kids programming directly through Cadence (no more LGS Rec dept registration for now), so if you have kids that would like to start just bring them on in.  We'll have a monthly rate and a punch card system to choose from!

 

 

 

 

CROSSFIT 

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

A. heavy snatch pull: 3-3-3-3

B. 40 double-unders for time x 10; rest 1 min

*20 min cap

C. 100 unbroken abmat situps

 

 

 

 

CSPORT 

5 rounds:
5 pull ups
10 box jumps
20 sit ups

5 rounds:
5 burpees
10 push ups
20 air squats

5 rounds:
5 heavy push press
10 cal row
20 mtn climbers

 

 

 

 

COMP

10 min of aerobic work @ 85% capacity:

5 L-pullups

Run 200m

5 Power Snatch 135lb/85

AD x 10 CALs

--5 min recovery

10 min @ 85%:

10 push-ups

10 kb walking lunges - 16kg kb's per hand

50 double unders

--5 min recovery

10 min @ 85%:

9 toes to bar

15 burpees

21 box jumps - 24"/20” - step down each rep

 

 

 

 

 

ROMIK  

A. SMR: quads/calves

B. 2 min stretch/side: 

  • hammies
  • hip pocket/pigeon
  • quads/hip flexors

 

 

 

 

 

Post results and thoughts to comments.

Wednesday
Dec102014

Thursday December 11, 2014

While I may or may not have tried this, I'm certainly not advocating it...

 

 

 

 

LATE NIGHT OPEN GYM HOLIDAY SOCIAL & BAKE OFF!!!

Who's ready to show off their baking/dessert making skills?!?!? Because on Monday, Dec. 22nd, we are going to hold a late night social during our new late open gym hours, and yes, there will be a competition (this is CrossFit after all).  But this time it will not be of the "workout" variety... quite the opposite actually.  And the details...

 

  • Monday, Dec. 22nd, 8pm!
  • Bring adult bevs AAAAAAANNNDD, more importantly, your most bestest, most delicious, HOME MADE, dessert to share! Paleo or not... up to you.  Oh, and don't tell anyone what you're making... it's gonna be a 'blind study". :)  Winner (based on votes received) will get something cool!  
  • If you suck at cooking, and are literally afraid you might hurt someone, feel free to leave the cooking to the cake bosses, and just come and eat their stuff. 
  • I'll handle the savory non-dessert eats... so maybe don't eat a big dinner. :) 
  • Workout that day will be "12 days of Christmas" style... so you can come do the workout then eat (I don't recommend the other way around)... or just eat!  
  • It's probably a little late for them, but if you feel like flexing your bad parenting decision muscles, kids are welcome as always! 
  • Stupid holiday themed outfits optional, but will happily be made fun of! 
  • Post to comments if you think you'll be there!

 

 

 

**Other announcements, etc...**

  • BUMBLE SHIRTS: If you didn't get a Bumble shirt and we don't have one in your size, email me to let me know what size you need and I"ll order another run!  If I have 12 orders by Monday I can maybe get them done by Christmas. 
  • OLY CLASS MEETS SATURDAYS NOW!!!  The OLY class with Ian has moved to its new time... Saturdays at 9:30am! So no more 9:30 CrossFit for now, but if you haven't been to one of Ian's classes yet, I really encourage you to get in here for this.  Ian Droze is a Team USA weightlifter and coach and has a wealth of olympic lifting knowledge to share.  So if you could use some technique work on your clean & jerk or snatch (and couldn't we all really), definitely try to get to this class!
  • New Sunday schedule started last week with longer hours!  No more official classes will be held on Sundays, but there will be a coach there for OPEN GYM 8am to noon!  
  • Monday's and Wednesday's we have open gym until 10pm now!  Got stuck at work late and missed the workout?  No prob, do it after work instead!  
  • CROSSFIT KIDS!!!  We are now going to be running all of our kids programming directly through Cadence (no more LGS Rec dept registration for now), so if you have kids that would like to start just bring them on in.  We'll have a monthly rate and a punch card system to choose from!

 

 

 

 

CROSSFIT 

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

A. front squat: build to a heavy single in 10 reps or less, including warm up

B. 42-30-18 rep rounds for time:

  • thrusters (95/65)
  • pullups

*15 min cap

 

 

 

 

 

CSPORT 

A. 3 rounds:
300m row
20 DB hang Power clean to OH
300m row
20 level changes

B. 3 rounds:
10 burpees
15 pull ups
10 burpees
30 bicycle sit ups

 

 

 

 

COMP

*rest day

 

 

 

 

ROMIK  

A. SMR: quads/calves

B. 2 min stretch/side: 

  • hammies
  • hip pocket/pigeon
  • quads/hip flexors

 

 

 

 

 

Post results and thoughts to comments.

Tuesday
Dec092014

Wednesday December 10, 2014

 

Bill Bull working on his muscle-ups.

 

 

 

LATE NIGHT OPEN GYM HOLIDAY SOCIAL & BAKE OFF!!!

Who's ready to show off their baking/dessert making skills?!?!? Because on Monday, Dec. 22nd, we are going to hold a late night social during our new late open gym hours, and yes, there will be a competition (this is CrossFit after all).  But this time it will not be of the "workout" variety... quite the opposite actually.  And the details...

 

  • Monday, Dec. 22nd, 8pm!
  • Bring adult bevs AAAAAAANNNDD, more importantly, your most bestest, most delicious, HOME MADE, dessert to share! Paleo or not... up to you.  Oh, and don't tell anyone what you're making... it's gonna be a 'blind study". :)  Winner (based on votes received) will get something cool!  
  • If you suck at cooking, and are literally afraid you might hurt someone, feel free to leave the cooking to the cake bosses, and just come and eat their stuff. 
  • I'll handle the savory non-dessert eats... so maybe don't eat a big dinner. :) 
  • Workout that day will be "12 days of Christmas" style... so you can come do the workout then eat (I don't recommend the other way around)... or just eat!  
  • It's probably a little late for them, but if you feel like flexing your bad parenting decision muscles, kids are welcome as always! 
  • Stupid holiday themed outfits optional, but will happily be made fun of! 
  • Post to comments if you think you'll be there!

 

 

 

**Other announcements, etc...**

  • OLY CLASS MEETS SATURDAYS NOW!!!  The OLY class with Ian has moved to its new time... Saturdays at 9:30am! So no more 9:30 CrossFit for now, but if you haven't been to one of Ian's classes yet, I really encourage you to get in here for this.  Ian Droze is a Team USA weightlifter and coach and has a wealth of olympic lifting knowledge to share.  So if you could use some technique work on your clean & jerk or snatch (and couldn't we all really), definitely try to get to this class!
  • New Sunday schedule started last week with longer hours!  No more official classes will be held on Sundays, but there will be a coach there for OPEN GYM 8am to noon!  
  • Monday's and Wednesday's we have open gym until 10pm now!  Got stuck at work late and missed the workout?  No prob, do it after work instead!  
  • CROSSFIT KIDS!!!  We are now going to be running all of our kids programming directly through Cadence (no more LGS Rec dept registration for now), so if you have kids that would like to start just bring them on in.  We'll have a monthly rate and a punch card system to choose from!

 

 

 

 

CROSSFIT 

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

A. AMRAP in 5 min:

  • 1-2-3-4... power snatch (155/105)
  • 3-6-9-12... toes to bar 

B. AMRAP in 5 min: 

  • 1-2-3-4... power cleans (155/105)
  • 3-6-9-12... box jumps (30/24)

C. AMRAP in 5 min:

  • 1-2-3-4... push press/jerk (155/105)
  • 3-6-9-12... burpees

*rest 10 min bt each AMRAP.

 

 

 

 

 

CSPORT 

 A. 3 sets:
15 bench press
10 DB rows per arm

B. 3 sets:
15 back ext
15 goblet squats

C. 3 sets:
10-15 jack knives
30-60 sec plank

D. 4 rounds:
40 double unders
30 OH wtd lunges
20 weighted sit ups
10 ab wheels
200m run
 

 

 

 

 

COMP

Snatch Cluster 1.1.1; rest 10 sec, rest 3 min x 3 sets

+

3 sets:

21 squat thrusters 95lb/65lb

10 Burpee Box Jump overs 24/20

21 pullups

rest 6-8 min


 

 

 

 

 

 

 

ROMIK  

A. SMR: quads/calves

B. 2 min stretch/side: 

  • hammies
  • hip pocket/pigeon
  • quads/hip flexors

 

 

 

 

 

Post results and thoughts to comments.