Thursday July 24, 2014

Dylan and Shwin doing some pool pullups after a long day of Games booth set up.  

 **Announcements, etc...**

• Calling all you early birds!  The NEW M/W 6am C-Sport class is on! 

• Referral program - remember, we are still offering $99 credit towards membership fees for referring friends or family!  So if you refer someone to us and they join, be sure and let me know or have them tell me so you get credit for it.  

CROSSFIT

Strength & Power Cycle: squat - pull - press - pull - OFF

Games Event "Triple 3"

For time:

• 3k row
• 300 double-unders
• 3 mile run 

CSPORT

40 min running clock, no extra rest between 8 min AMRAPs

A. 8 min
200m Run
10 Push Ups
20 Step Ups

B. 8 min
200m Row
15 KBS
20 Sit Ups

C. 8 min
30 Double Unders
15 Body Rows
15 Wall Balls

D. 8 min
800m Watt Bike
30 Lunges
15 Hollow Rocks

E. 8 min
2 min plank buy - in
15 Push Press
15 DB DL 

COMP   

 *rest day

ROMIK

A. SMR: worst stuff

B. 2 min stretch on each:

• pigeon/fig 4
• quads/hip flexors 
• hammies

Post results and thoughts to comments.

Wednesday July 23, 2014

As most of you know, the CrossFit Games begin this week!  Did you also know you can watch the whole thing live online?!?!  Here's a little sampling of the coverage of the Masters Competition.  The individual competition begins today with a beach workout and overhead squat test.  

 **Announcements, etc...**

• Off to the CrossFit Games today to run the booth with the RPM team.  Be sure and watch for our ropes in use during Friday's triple 3's event!  Have an awesome weekend!  I'll post pics on our blog and IG.

• Calling all you early birds!  The NEW M/W 6am C-Sport class is on! 

• Referral program - remember, we are still offering $99 credit towards membership fees for referring friends or family!  So if you refer someone to us and they join, be sure and let me know or have them tell me so you get credit for it.  

CROSSFIT

Strength & Power Cycle: squat - pull - press - PULL - off

A. power clean: build to a 1RM for the day

B. 5 rounds for time:

• 10 power cleans (135/95)
• 10 push press/jerk (135/95)
• 20 back squats (135/95, from the ground)

CSPORT

A. Alt. TABATA x 8 sets at each
Level Changes
Push Press
Switch Lunges

B. 4 rounds for time:
400m Run
15 DB hang squat cleans
14 Plyo Push Ups 

COMP   

A.  Power clean - 75% x 2 x 5

B.  Snatch balance - max for day

C.  Clean pull - 95% x 3 x 3

+

4 sets:

12/8 CTB pulups

20 sec all out row

rest 5 min

ROMIK

A. SMR: glutes/low back/hammies

B. 2 min stretch on each:

• pigeon/fig 4
• quads/hip flexors 
• hammies

Post results and thoughts to comments.

Tuesday July 22, 2014

Jessica's Cadence taco night send off last week.  So proud of our awesome little community here!  You guys rock!

 **Announcements, etc...**

• Congrats to Chelsea!  Who got 6th place at USA Weightlifting Nationals over the weekend!  Confirming once again, she is a true athlete, not to mention inexplicably, amazingly strong.  Nice Job Chelsea!

• NEW M/W 6am C-Sport class started this week! 

• Referral program - remember, we are still offering $99 credit towards membership fees for referring friends or family!  So if you refer someone to us and they join, be sure and let me know or have them tell me so you get credit for it.  

CROSSFIT

Strength & Power Cycle: squat - pull - PRESS - pull - off

A. split jerk: take 15 min to build to a heavy single (including warm up)

B. 5 rounds, each AFAP:

• max reps strict pullups
• max reps continuous pushups (no pausing)
• 16 SA KB snatch (8/side, 53/35)
• 200m run
• 25 double unders (only one miss allowed - if you miss a second time, you're done with the round)

*rest 3-4 min bt rounds

**If you can not do at least 10-15 unbroken DU's regularly, scale to 30-50 singles today.  It's not the day to struggle through a bunch of DU misses.

CSPORT

A. 3 sets:
30 sec squat hold
30 sec superman hold
30 sec Iso Supine Knee Press

B. 3 sets each for times:
15 Thrusters
200m Row Sprint
rest 2 min between rounds

C. 3 sets each for times:
15 Pull ups
200m Run Sprint
rest 2 min between rounds

D. 3 sets:
15 Push Ups
15 Back Ext
10 Weighted step ups per leg 

COMP   

A.  Clean & Jerk - 90-95% x 1

B.  Back squat - 90% x 1 x 5

C.  Good morning - 3 x 8 light

Notes: On CJ aim for a single between 90-95%. If you need to keep it lighter, do it.

ROMIK

A. SMR: shoulders

B. 2 min stretch on each:

• pigeon/fig 4
• quads/hip flexors 
• hammies

Post results and thoughts to comments.

Monday, July 21, 2014

Ben and Nolan hanging with Games athletes Jason Khalipa and Brandon Swan last week.

 **Announcements, etc...**

• Congrats to Chelsea!  Who got 6th place at USA Weightlifting Nationals over the weekend!  Confirming once again, she is a true athlete, not to mention inexplicably, amazingly strong.  Nice Job Chelsea!

• NEW M/W 6am C-Sport class starts today! 

• Referral program - remember, we are still offering $99 credit towards membership fees for referring friends or family!  So if you refer someone to us and they join, be sure and let me know or have them tell me so you get credit for it.  

CROSSFIT

Strength & Power Cycle: squat - PULL - press - pull - off

A. snatch: build to a 1RM for the day

B.  AMRAP in 15 min:

• 10 burpee box jump overs
• 1 min plank (accumulated)

CSPORT

AMRAP in 40 min:

• choice of cardio 
• 20 pushups
• 20 jumping pullups
• 20 K2E
• choice of cardio
• 30 weighted lunges
• 30 push press
• 30 situps
• choice of cardio
• 40 KB swings
• 40 squats
• 40 sec plank

**Cardio options: 500m row/400m run/1200m bike/200 jumprope speed steps

COMP   

*Max out planned for Fri (If you are out of town, do it early next week, then we will have some light days, then some more max lifts)

A.  Power snatch - 75% x 2 x 5

B.  Jerk - 75% x 2 x 5

C.  Snatch pull - 95% (of snatch) x 3 x 3

+

3 sets All OUT:

10/7 ring dips

20/15 burpees

30 DUs

rest 5 min

ROMIK

A. SMR: glutes/low back

B. 2 min stretch on each:

• pigeon/fig 4
• quads/hip flexors 
• hammies

Post results and thoughts to comments.

Sunday July 20, 2014

Not child labor, just the CF Kids class from last week.

 **Announcements, etc...**

• One Mile Bang race is today.  It starts out in front of Cadence.  So the gym will be open early today (7am) if you want to go down and run it, or just get in an early workout.

• NEW M/W 6am C-Sport class starts tomorrow! 

• Referral program - remember, we are still offering $99 credit towards membership fees for referring friends or family!  So if you refer someone to us and they join, be sure and let me know or have them tell me so you get credit for it.  

OLY (9am)

*Squat and press technique work with guest coach and USAW athlete/coach, Ian Droze.  Get to this class if you want to improve your olympic lifting!

CROSSFIT

Sunday conditioning

•  4 x 1000m row; rest 4 min 

*Or make up a missed workout from last week.

CSPORT

*rest day

COMP   

*rest day

ROMIK

A. SMR: hit it all!  be creative!

B. 2 min stretch on each:

• pigeon/fig 4
• quads/hip flexors 
• hammies

Post results and thoughts to comments.

Saturday July 19, 2014

Cadence and pro sports colide!  Our resident Sharks guy, Jim, and Giants girl, Jenne, haging out at a recent charity Event.

 **Announcements, etc...**

• Chelsea won her session yesterday at Nationals!  The A group goes today for her weight class, so we will see where she ends up.  But either way she crushed it!  Way to go Chels!!!  More updates tomorrow!

• EARLY MORNING CSPORT IS BACK! Some of you "OG" Cadence members may remember when the 6am class was C-Sport back in the day... well, it's on it's way back!  CrossFit's not going anywhere, but Chelsea will be bringing her talents to the 6am hour on Mondays and Wednesdays BEGINNING NEXT WEEK to coach the C-Sport workout side by side with the current CrossFit class.  So if you know anyone who's been holding out for an early morning C-Sport class, go ahead and give 'em the scoop!  If you're an evening only C-Sport athlete due to your work hours, this may give you another option!  So once again, beginning next week, we will be adding a 6am C-Sport class on Mon & Wed in conjunction with CrossFit.  Hope to see you there!  

• One mile road race anyone?  Sign up for the "One Mile Bang".  It's this Sunday 7/20, and it starts right in front of Cadence.  You can register here!

• Referral program - remember, we are still offering $99 credit towards membership fees for referring friends or family!  So if you refer someone to us and they join, be sure and let me know or have them tell me so you get credit for it.  

CROSSFIT

Strength & Power Cycle: SQUAT - pull - press - pull - off

A. OHS: 2-2-2-2-2; rest as needed

B. AMRAP in 10 min:

• 1-2-3-4... muscle-ups (scale to: bar mu > JMU > ring pullups > body rows x 3)
• 1-2-3-4-... man-makers (40/25) 

CSPORT

A. Treat as warm up (75% effort)
AMRAP in 6 min
8 Squat Jumps
8 Jumping Jacks
8 Push Ups

B. 21-15-9 rep rounds of:
KBDL
Burpees
Box Jumps
*30 Double Unders between rounds
**scale Dounle Unders to 1 min of practice between rounds

C. 21-15-9 rep rounds of:
Cal Row
Knees 2 Elbows
Lunges (per leg)
*200m Run between rounds

COMP   

For time:

500m row

15/10 kipping pullups

15 burpees

15 KBS 70/53

100 DUs

15/10 kipping pullups

15 burpees

15 KBS 70/53

500m row

ROMIK

A. SMR: shoulders/traps

B. 2 min stretch on each:

• pigeon/fig 4
• quads/hip flexors 
• hammies

Post results and thoughts to comments.

Friday July 18, 2014

This game is called "Where's Kevin"...  Chelsea suggested to Kevin he climb the tree out front, and so he did... Can you see him?

 **Announcements, etc...**

• For those of you who don't know, Chelsea is competing in the USA Weightlifting Nationals competition today in Salt Lake City.  I'll keep you updated on how she did as soon as I know.  Go Chelsea!!!

• EARLY MORNING CSPORT IS BACK! Some of you "OG" Cadence members may remember when the 6am class was C-Sport back in the day... well, it's on it's way back!  CrossFit's not going anywhere, but Chelsea will be bringing her talents to the 6am hour on Mondays and Wednesdays BEGINNING NEXT WEEK to coach the C-Sport workout side by side with the current CrossFit class.  So if you know anyone who's been holding out for an early morning C-Sport class, go ahead and give 'em the scoop!  If you're an evening only C-Sport athlete due to your work hours, this may give you another option!  So once again, beginning next week, we will be adding a 6am C-Sport class on Mon & Wed in conjunction with CrossFit.  Hope to see you there!  

• One mile road race anyone?  Sign up for the "One Mile Bang".  It's this Sunday 7/20, and it starts right in front of Cadence.  You can register here!

• Referral program - remember, we are still offering $99 credit towards membership fees for referring friends or family!  So if you refer someone to us and they join, be sure and let me know or have them tell me so you get credit for it.  

• CrossFit kids is going strong MWF at 1-2pm (7-11yrs) and 2-3pm (12-14yrs).  Just $20/class for drop-ins, so if you have a child who'd like to try it out, bring them in!

CROSSFIT

Strength & Power Cycle: squat - pull - press - pull - OFF

*With a running clock, begin each of the following couplets at the times denoted.  The faster you finish, the more rest you get before the next one.  If you don't finish, just continue on to the next couplet anyway.  Note the time you finished for each.  There is a 15 min time cap on the last one too.

Start at 0:00

 5 rounds:

• 6 deadlifts (315/215)
• 9 triple-unders

Start at 15:00

4 rounds:

• 25 wall ball shots (20/14, 10/9ft)
• 10 power snatch (115/80)

Start at 30:00

3 rounds:

• 50 lunges
• 9 wall climbs

CSPORT

A. Alt. TABATA x 8 sets @ each
Bicycle Sit Ups
Plank

B. AMRAP in 30 min
400m Run
50 Push Ups
50 Air Squats
50 Weighted sit ups
50 Push Press
50 Renegade Rows
50 weighted Lunges
*At the start, and every 3 min, do 5 burpees, unless you are on the run in which case you do not have to do burpees for that interval 
 

COMP  

A.  Snatch - 90% x 1 x 4

B. Clean & jerk - 90% x 1 x 4

C.  Front squat - 93% x 2 x 3

+

3 sets; no rest:

1-arm KB clean + push press x 10/arm

10/7 knees to elbow

ROMIK

A. SMR: quads/hip flexors

B. 2 min stretch on each:

• pigeon/fig 4
• quads/hip flexors 
• hammies

Post results and thoughts to comments.

Thursday July 17, 2014

The final Safir sister partner WOD team-up for a little while.  Jess leaves tomorrow for London... Crazy!  Enjoy your final Cadence workout today Jess!  And safe travels! :)

 **Announcements, etc...**

• EARLY MORNING CSPORT IS BACK! Some of you "OG" Cadence members may remember when the 6am class was C-Sport back in the day... well, it's on it's way back!  CrossFit's not going anywhere, but Chelsea will be bringing her talents to the 6am hour on Mondays and Wednesdays BEGINNING NEXT WEEK to coach the C-Sport workout side by side with the current CrossFit class.  So if you know anyone who's been holding out for an early morning C-Sport class, go ahead and give 'em the scoop!  If you're an evening only C-Sport athlete due to your work hours, this may give you another option!  So once again, beginning next week, we will be adding a 6am C-Sport class on Mon & Wed in conjunction with CrossFit.  Hope to see you there!  

• One mile road race anyone?  Sign up for the "One Mile Bang".  It's this Sunday 7/20, and it starts right in front of Cadence.  You can register here!

• Referral program - remember, we are still offering $99 credit towards membership fees for referring friends or family!  So if you refer someone to us and they join, be sure and let me know or have them tell me so you get credit for it.  

• CrossFit kids is going strong MWF at 1-2pm (7-11yrs) and 2-3pm (12-14yrs).  Just $20/class for drop-ins, so if you have a child who'd like to try it out, bring them in!

CROSSFIT

Strength & Power Cycle: squat - pull - press - PULL - off

A.  2 squat cleans EMOM for 15 min

B.  2 rounds for time:

• 45 pullups
• 45 burpees
• 45 abmat situps

CSPORT

A. Treat as a warm up
3 sets:
30 sec step ups
30 sec push ups
30 sec air squats
30 sec plank

B. 4 rounds for time
400m Row
20 Wall Balls
30 KBS
40 Sit ups

COMP  

*rest day

ROMIK

A. SMR: quads/hip flexors

B. 2 min stretch on each:

• pigeon/fig 4
• quads/hip flexors 
• hammies

Post results and thoughts to comments.

Wednesday July 16, 2014

Hey guys, we've got a new snack in the fridge!  It's a simple idea, but a good one...  fruit and protein in one super easy and convenient package.   These were crazy popular with the athletes at the event we attended in Vegas last month.   There are 3 flavors to choose from.  Let us know what you think! 

 **Announcements, etc...**

• EARLY MORNING CSPORT IS BACK! Some of you "OG" Cadence members may remember when the 6am class was C-Sport back in the day... well, it's on it's way back!  CrossFit's not going anywhere, but Chelsea will be bringing her talents to the 6am hour on Mondays and Wednesdays BEGINNING NEXT WEEK to coach the C-Sport workout side by side with the current CrossFit class.  So if you know anyone who's been holding out for an early morning C-Sport class, go ahead and give 'em the scoop!  If you're an evening only C-Sport athlete due to your work hours, this may give you another option!  So once again, beginning next week, we will be adding a 6am C-Sport class on Mon & Wed in conjunction with CrossFit.  Hope to see you there!  

• One mile road race anyone?  Sign up for the "One Mile Bang".  It's this Sunday 7/20, and it starts right in front of Cadence.  You can register here!

• Referral program - remember, we are still offering $99 credit towards membership fees for referring friends or family!  So if you refer someone to us and they join, be sure and let me know or have them tell me so you get credit for it.  

• CrossFit kids is going strong MWF at 1-2pm (7-11yrs) and 2-3pm (12-14yrs).  Just $20/class for drop-ins, so if you have a child who'd like to try it out, bring them in!

CROSSFIT

Strength & Power Cycle: squat - pull - PRESS - pull - off

A.  bench press: find your 3RM in 5 sets or less (not including warm up)

B.  3 rounds for time:

• 21-15-9 HSPU
• 21-15-9 ring dips
• 800m run

CSPORT

Big Block Run

2 sets:
25 Bench Press
25 Body Rows

1000m/800m Row

2 sets:
50 SA Thrusters (25/side)
50 Lunges

2000m Watt Bike

2 sets:
1 min Weighted Plank
50 Butterfly Ab Mat Sit ups

*Time Cap = 40 min

COMP  

Clean from blocks or mid-hang - 70% x 2 x 5

Clean pull - 95% x 3 x 5

Snatch balance - max for day; 80% of that x 2 x 3

+

3 rounds with one barbell:

5 deadlift

5 power clean

5 push press

5 front squat

30 sec rest

ROMIK

A. SMR: shoulders/traps

B. 2 min stretch on each:

• pigeon/fig 4
• quads/hip flexors 
• hammies

Post results and thoughts to comments.

Tuesday July 15, 2014

Thanks to everyone who came to hang (and workout) with Jess as she embarks on this new adventure!  You guys are awesome!  Super fun working out with the night crew for a change too!

 **Announcements, etc...**

• One mile road race anyone?  Sign up for the "One Mile Bang".  It's next Sunday, it starts right in front of Cadence and you can register here!

• Referral program - remember, we are still offering $99 credit towards membership fees for referring friends or family!  So if you refer someone to us and they join, be sure and let me know or have them tell me so you get credit for it.  

• CrossFit kids is going strong MWF at 1-2pm (7-11yrs) and 2-3pm (12-14yrs).  Just $20/class for drop-ins, so if you have a child who'd like to try it out, bring them in!

CROSSFIT

Strength & Power Cycle: squat - PULL - press - pull - off

A. 2 squat snatches EMOM for 15 min

B. max laps 20yd sled push in 20 sec. x 5 sets (sled + 90/45); rest 3 min

CSPORT

A. 3 rounds:
1 min K2E
1 min Sit Ups
1 min Burpee Box Jumps
1 min Thrusters
1 min Rest

B. AMRAP in 15 min
Block Run buy in
then
10 Push Ups
20 Switch Lunges
300m Row or 600m Bike

C. Ab Finisher:
3 sets of: 40 sec Russian Twists; 20 sec rest
+
Accumulate 2 min side plank per side

COMP  

A.  Snatch - 90% x 1 x 4

B.  Clean & jerk - 90% x 1 x 4

C.  Back squat - 88% x 3 x 3

+

EMOM:

10/6 CTB pullups x 6 min

ROMIK

A. SMR: glutes/low back

B. 2 min stretch on each:

• pigeon/fig 4
• quads/hip flexors 
• hammies

Post results and thoughts to comments.