Sunday May 27, 2012

Add another one to the muscle-up club!  …and almost a double!  Nice job Patrick!

**Announcements**

• Memorial Day:  We will be closed, with the exception of the hours of 8-10am when the gym will be open with a workout on the board.  So feel free to come by between 8 and 10am if you'd like to workout.

• High School Sports Prep Class: This Summer we are going to run a high school sports prep class on M/W/F from 1-2pm.  So if you have a middle schooler who is hoping to play high school sports or just wants to improve his or her fitness, this is going to be perfect for them.

 9am Oly class WOD

 A. Build to a heavy front squat in 5 sets or less

B. Build to a heavy snatch

C. Snacth pulls 1.1.1 x 4

D. Build to a heavy front squat in 3 sets or less

10am CrossFit Class WOD

A. skill practice of choice 15 min (DUs, MUs, handstand walk, etc)

B. 4 x 1600m Wattbike for time; rest 3 min bt efforts

ROMIK

A. SMR: calves

B. wall of death 2 min/side

C. supine ham stretch 2 min/side

Post results and thoughts to comments.

Saturday May 26, 2012

To quote Holly just as Joey was securing his spot, "Woohoo! We're going to Compton!" Haha

**Announcements**

• High School Sports Prep Class: This Summer we are going to run a high school sports prep class on M/W/F from 1-2pm.  So if you have a middle schooler who is hoping to play high school sports or just wants to improve his or her fitness, this is going to be perfect for them.

Class WOD

A. 5 rounds, each for time:

• 250m row
• 10 box hops (24/20)
• 10 deadlifts (225/155)
• 20 pushups

*rest 3 min bt rounds

ROMIK

A. SMR: glutes

B. wall of death 2 min/side

C. pigeon 2 min/side

Post results and thoughts to comments.

Friday May 25, 2012

**New CrossFitters: Our Fundamentals Course will run tue/wed/thu next week due to Memorial Day.

Gaines, I knew you were strong... but wow!  LOL! ...Caption contest time!!!

**Announcements**

• Memorial Day schedule:  We will be running our "holiday schedule" on Monday May 28th.  We will be open 8-10am for open gym (there will be a workout on the board), but we won't have any regular classes.

• High School Sports Prep Class: This Summer we are going to run a high school sports prep class on M/W/F from 1-2pm.  So if you have a middle schooler who is hoping to play high school sports or just wants to improve his or her fitness, this is going to be perfect for them.

Class WOD

A. 3 HSPUs on the min for 15 min; choose the hardest version of the movement you can do.

B. "Rhiannon"

• max double-unders in 10 min.

 C. 4 rounds:

• 20 GHD situps
• 20 sec. L-sit (cumulative, break it up as needed)

ROMIK

A. SMR: shoulders

B. OH band stretch 1 min/side

C. wall of death 2 min/side

Post results and thoughts to comments.

Thursday May 24, 2012

**New CrossFitters: Our Fundamentals Course will run tue/wed/thu next week due to Memorial Day.

Lu cranking out some butterfly pullups on workout #4!

**Announcements**

• Memorial Day schedule:  We will be running our "holiday schedule" on Monday May 28th.  We will be open 8-10am for open gym (there will be a workout on the board), but we won't have any regular classes.

• High School Sports Prep Class: This Summer we are going to run a high school sports prep class on M/W/F from 1-2pm.  So if you have a middle schooler who is hoping to play high school sports or just wants to improve his or her fitness, this is going to be perfect for them.

Class WOD

A. muscle-up practice 15 min

B. For time:

• 10 full snatches (135/95)
• 30 ring dips
• 20 power snatches (115/75)
• 20 ring dips
• 30 hang sq. snatches (95/55)
• 10 ring dips

*try to set up your bar so it's easy (math wise) to pull weight off as you go - those transitions will contribute to your time. 

ROMIK

A. SMR: quads

B. wall of death 2 min/side

C. pigeon 2 min/side

D. OHS hold 1 min

Post results and thoughts to comments.

Wednesday May 23, 2012

Giselle looking strong overhead during team workout #4.  This one was brutal on the girls.  Giselle and Lu did a combined 225 loaded squats, 150 pullups, and 75 shoulder-to-overhead all in about 20 min!  

**Announcements**

• High School Sports Prep Class: This Summer we are going to run a high school sports prep class on M/W/F from 1-2pm.  So if you have a middle schooler who is hoping to play high school sports or just wants to improve his or her fitness, this is going to be perfect for them.

Class WOD

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

B. 5 rounds for time:

• 15 pullups
• 10 squat jumps

*For the squat jumps, you must squat to full depth, then jump and touch, with two hands, a target 6" above your max two handed reach.

ROMIK

A. SMR: hamstrings

B. supine PNF hammy stretch 2 min/side

C. pigeon 2 min/side

Post results and thoughts to comments.

Tuesday May 22, 2012

Taylor's video recap of Joey's first weekend of CrossFit competition waaaaaay back in 2009 (I'm pretty sure youtube removed the music).  I'm not sure who's come further though in 3 years... the Games, or Joey (dude you were skinny!)  Oh, and I love the part at the end when the guy decides he needs to lay right next to Joey to recover.  haha!

**Announcements**

• This Summer we are going to run a high school sports prep class on M/W/F from 1-2pm.  So if you have a middle schooler (entering 7th, 8th, or 9th grade) who is hoping to play high school sports or just wants to improve his or her fitness, this is going to be perfect for them.  I think an email went out with the details today, but feel free to find me if you have questions about it or want to register your child.

Class WOD

A. clean and jerk: build to a heavy single

B. 2009 NorCal qualifier workout A (Joey's first CrossFit competition workout ever)

For time:

• 500m row
• 30 bupees
• 10 shoulder to overhead (165/95)

Joey (4:07)

ROMIK

A. SMR: quads

B. wall of death 2 min/side

C. pigeon 2 min/side

Post results and thoughts to comments.

Monday May 21, 2012

Oh the life of a CrossFit rockstar!  

**Announcements**

• JOEY IS GOING TO THE GAAAAAAAAAAMES!!!

• What an amazing weekend.  Joey came through in the clutch with a 2nd place finish in the final workout to earn a birth to the finals in Carson.  Remember, only 50 men and women from around the world qualify for the finals and this is the toughest region to do it in.  Congrats Joey!  We're so proud of you!

• Our team also had a great weekend, making the cut to the final workout and finishing 11th overall in the NorCal Region!  Great job to both Matts, Joey P (who competed all weekend with bronchitis! - we owe ya one Joey!), Chelsea, Lu, and Giselle!  You guys kicked ass and were so fun to watch out there!

• Cadence cheering section… um, can I just say y'all rocked it.  No seriously, you guys were absolutely amazing!  Thanks to everyone who came out and cheered on our athletes and helped with set up, food, etc.  We're so lucky to have such a great group of supporters.  And special thanks to Shannon and Adam for giving us the use of there ridiculously cool RV for the weekend.  That was so generous of you guys!

Class WOD

A. bench press: 5 x 5; rest as needed

B. 4 x 400m run; rest 3 min

C. 50 toes to bar AFAP

Post favorite moment from the weekend to comments!

Sunday May 20, 2012

Gaines and Chelsea after killing the dumbbell snatch workout!

**Announcements**

• GYM CLOSED TODAY!  We're out at the fairgrounds supporting Joey and our team on their final day of competition.  Come join us! 

• It was another awesome day of competition.  Joey had two strong performances highlighted by a brilliantly executed DB snatch workout… you know, the one where he had to snatch a 100lb dumbbell over his head 40 times with one hand.   Actually, both Joey and the team had really strong performances in that one, finishing 6th and 5th respectively.  So Joey now sits in 4th place entering day 3 and if he can hold that position he'll be going to the Games.  The team's goal is to make the cut for the final workout where only the top 12 teams will be allowed to compete.  We're sitting in 14th place overall now so they definitely have a good shot at top 12.  Below is the schedule for tomorrow, please come out and join us if you can!

SUNDAY'S REGIONALS SCHEDULE

• Team workout 5 (women) - 8:00am
• Team workout 5 (men) - 9:45am
• Joey's workout 5 - 10:30am
• Team workout 6 - noon
• Joey workout 6 - 2:30pm

Post favorite moment from the weekend to comments!

Saturday May 19, 2012

Team Cadence ready to kick some ass.

**Announcements**

• One Day down and it was awesome!  After 2 solid performances in true Joey style, he is sitting in 7th place overall.  A good position heading into day 2.  The Cadence team had an amazing performance in workout 2 highlighted by Chelsea's 15 unbroken 135lb hang cleans!  We are in 15th place overall going into day 2.

SATURDAY'S REGIONALS SCHEDULE

• Team workout 3 (9am)
• Joey workout 3 (10pm)
• Team workout 4 (11:50am)
• Joey workout 4 (3ish)

 *For complete details on this weekends comp, go to http://games.crossfit.com/region/northern-california

Class WOD

A. Individual workout #4 for time (regular human style):

• 40 back squats (135/95)
• 30 pullups
• 20 shoulder to overhead (135/95)
• 40 front squats (85/65)
• 30 pullups
• 20 shoulder to overhead (85/65)
• 40 OHS (65/45)
• 30 pullups
• 20 shoulder to overhead (65/45)

*this is scaled slightly as a class WOD, but still tough for sure.  If you think you're up to doing it Games Rx, check the games site for the actual numbers.

Post results and thoughts to comments. 

Friday May 18, 2012

Backwards rowing, Gaines vs. Jeffy. 

**Announcements**

• REGIONALS START TODAY!!!  We will be hanging out and cheering on team Cadence and Joey all weekend so please come out and join us if you can.  If you've never been to a CrossFit Games competition before, you don't want to miss this!

• All the team Cadence gear is here!  Make sure you get yours before you come out this weekend.  I want everyone in our "competition white"!  

 **Class schedule changes**

• CrossFit Classes will run as normal today through the noon class.  We will not be open for Open Gym 1-4pm though since we will all be at regionals.  The 4pm class is canceled but the gym will be open at 4 for anyone who wants to come workout.

• All morning C-Sport classes will be "self directed" as our instructors are at the competition.  However, 5pm C-Sport will run as usual.

FRIDAY'S REGIONALS SCHEDULE

• Team workout 1 (10am)
• Joey workout 1 (12pm)
• Team workout 2 (1:30pm)
• Joey workout 2 (3:45)

 *For complete details on this weekends comp, go to http://games.crossfit.com/region/northern-california

Class WOD

A. split jerk: build to a heavy single

B. Regionals workout #2 for time:

• 2k row
• 50 pistol squats, alternating legs
• 30 hang cleans (225/135)

*Scale as needed obviously.  And yeah, I know you already rowed a 2k this week… but this is for Joey!  This will be his second workout this afternoon, so after you do it today, come out and watch him do it Rx, just hours after doing "Diane".

Post results and thoughts to comments.