Saturday January 28, 2012

If you think Fergie's been working hard lately because the Open is approaching... um, apparently you're wrong.  I asked him today.  Although I'm not sure I believe him...   

Class WOD

A. For time:

• 500m row (sub 1:45/2:05)
• 30 DB ground to overhead (40/25)
• 30 pistol squats (15/side)
• 30 K2E
• 30 KB swings (70/53)
• 30 box jumps (24/20)
• 2 "laps" overhead plate carry (45/25)

DD WOD (open gym hours only please)

Choose one (strength or endurance) based on your needs.

Strength

A. back squat 5-5-5-5-5; rest as needed

Endurance

A. 10k on wattbike for time

Post results and thoughts to comments.

Friday January 27, 2012

Snatching at 6am... yikes.

Class WOD 

A. 4 rounds, not for time:

• accumulate15 sec in L-sit
• 25 abmat situps, AFAP
• 15 yds handstand walk 

B. 5 x Farley Rd. sprints; walk down and rest as needed

ROMIK

• SMR: calves/IT bands
• supine hamstring stretch 2 min/side
• pigeon 2 min/side

Post results and thoughts to comments. 

Thursday January 26, 2012

Charlotte's been working on her strongman drills.

**Annnouncements**

• Don't forget to pick up your sweatshirt if you ordered one.  They're in!!! 

• We did some furniture rearranging yesterday and we've now got all new racks in the main training room, 3 of which have built in pullup bars.  However, please DO NOT swing on the bars yet - we still need to secure them in place.

Class WOD 

A. 6 rounds for time:

• 5 TnG unbroken power cleans (AHAP)
• 30 unbroken air squats
• 10 ring dips 

B. Within 10 min of completing part A, find 1RM split jerk.

• NOTE: If you don't have a solid foundation of experience in the jerk yet, I'd suggest practicing split jerk first for 15 min or so and then completing part A on it's own.

Double Day WOD (open gym hours only please)

Pick one (strength or endurance) based on your needs.

Strength

A. 80yd marching heavy sled pull (40yds out and back) x 4; rest 2 min bt efforts

• NOTE: ask a coach for assistance with how and where to do the sled pulls

B1. 10 GHD raises

B2. 20 GHD sit-ups x 3 sets

Endurance

A. 800m run x 3; rest 5 min

B1. 10 GHD raises

B2. 20 GHD sit-ups x 3 sets

ROMIK

• SMR: quads
• wall of death 2 min/side
• front squat hold 1 min x 2; rest 2 min

Post results and thoughts to comments. 

Wednesday January 25, 2011

Mike and Jess in a little T2B showdown.

**Announcements**

• A quick reminder that the 2012 CrossFit Games season begins with the Open in just a few short weeks! We will again be joining CrossFit Moxie and CrossFit Brethren for a weekly competition of the Open workouts.  The first event will be held at Brethren on Saturday Feb 25th.  Remember, the whole point to the open is to make it accessible to everyone so I would love to see all our Cadence CrossFitters register and give it a shot.  More on this later, but just wanted to get everyone thinking about it!

• SWEATSHIRTS ARE IN!!! If you special ordered one or more, they are set aside and labeled with your name. Please make sure you check off your name on the sheet next to the sweatshirts when you take yours. I also got some extras for anyone who wants one but missed the special order opportunity.

• They keep playing this Mike Tyson parody song on KNBR and it makes me laugh every time.  Thought I'd share it. The best part is that it's lyrics are actual Mike Tyson quotes! 

Class WOD 

A. snatch: work to a heavy single, not necessarily a 1RM.

B. 21-15-9 rep rounds for time:

• OHS (115/75, from the ground)
• burpees
• C2B pullups

ROMIK

• supine hamstring stretch 2 min/side
• pigeon 2 min/side
• wall of death 2 min/side

 Post results and thoughts to comments.

Tuesday January 24, 2012

9 ring hspu from Chelsea Ryan on Vimeo.

Class WOD 

A. Squat clean cluster 1.1.1.1 x  4 sets; rest 10 sec bt reps, 3 min bt sets

B. Against a 10 min clock (11 min for ladies):

• row 2k (can sub 4500m on WB if needed)
• amrap double-unders with time remaining

*score is total DUs

Double Day WOD (open gym hours only please)

A.  50 reps bench press (bw/70%bw) for time.

• Every time you rack the bar, you must do 10 SA KB snatches per side (53/35)

B. 30 reps ab wheel

ROMIK

• Total SMR day: hit on all your "issues"

Post results and thoughts to comments. 

Monday January 23, 2012

Thanks Niners, for an awesome season!  Soooo.. close to glory and quite a start to the Harbaugh era.  Can't wait 'till August!!! (Photo by Ezra Shaw/Getty Images)

Class WOD 

A. muscle-up practice 15 min.

B. 5 rounds for time:

• 10 deadlifts 225/155
• 5 wall climbs
• 400m run

Post results and thoughts to comments.

Sunday january 22, 2012

NEW ROOM LIFTING!

OLY Class

A.

Build to a heavy front squat in 4 sets or less

B.

Build to a heavy Snatch Pull + Snatch

C.

Biuild to a heavy Clean and Jerk

D.

Build to a heavy front squat in 3 sets or less

Saturday January 21, 2012

Just one of the piles of new equipment delivered yesterday.  Turns out 1500lbs of bumper plates is a lot! 

Class WOD 

A. rack jerk: 20 min to build to a heavy single

B. 2 rounds AFAP, rest 5 min, repeat x 3 (so 6 rounds total)

• 5 back squats (75-80% 1RM)
• 10 pullups
• 200m row sprint OR 500m wattbike sprint

ROMIK

• SMR: quads
• wall of death 2 min/side
• pigeon 2 min/side

Post results and thoughts to comments.

Friday January 20, 2012

Have you seen the new Reebok CF commercials yet?  Pretty awesome. How cool would it be if they bought super bowl air time and ran one!  C'mon Reebok...!

Class WOD 

A. Snatch: build to a heavy single

B. 21-18-15-12-9-6-3 rep rounds for time:

• push press (95/53)
• pushups
• box hops (24"/20")

Double Day WOD (open gym hours only please)

Choose one or the other based on your needs:

Strength (3+ hours before or after class WOD)

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

B. pistol squat practice 3 x 10/side

Endurance/Conditioning

A. On the rower: Alternate 1 min hard / 1 min recovery pace for 10 min.  Rest 10 min.  Repeat.

ROMIK

• SMR: calves/hammies
• supine hamstring stretch 2 min/side
• seated hamstring stretch 2 min/side

Post results and thoughts to comments.

Thursday January 19, 2012

Check it out, the founder of P90X was downtown LG yesterday.  :)

*UK article on the merits of the squat.  They definitely "get it".

Class WOD 

A. clean pulls: 75%x3x1, 80%x3x2, 85%x3x2

B. 6 rounds, each AFAP:

• 5 unbroken hang squat cleans (AHAP, you may add wt as you go)
• 1 suicide liner (5, 10, 15, 20, 25yds) 
• 10 toes to bar

*REST as needed bt rounds, but move FAST in working intervals.

ROMIK

• SMR: shoulders/upper back
• pigeon 2 min/side
• squat flossing 2 min

Post results and thoughts to comments.