Sunday March 9, 2014

OPEN House Saturday!

**Announcements** 

• Great job yesterday y'all!  We had a great turnout for the OPEN House, and some awesome performances to go along with it.  Remember, you still have until tomorrow at 5pm to post a score, so if you haven't done it yet, no worries.  Just grab a judge and get it done!

OLY (9am)

A. clean grip deadlift: 1.1 x 6; rest 90 sec

B. power clean: to a heavy single

C. "death by" power cleans @ ~ 65% of heaviest rep in part B

CROSSFIT 

*coach's choice... or 14.2, if you haven't done it yet.  Tomorrow's plan: front squat, wall ball, box jumps, run

C-SPORT

*rest day

COMP 

*rest day

ROMIK

A. SMR: worst stuff

B. 2 min stretch on each:

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

Post results and thoughts to comments.

Saturday March 8, 2014

A glimpse of Sarah's amazing effort to get her C2B pullups yesterday during 14.2.  Nice work Sarah!

**Announcements** 

• Calling all OPEN competitors!!! Join us today anytime between 930 to noonish for the Saturday OPEN house party.  We will be hanging out and suffering together as we take on 14.2.  And remember, that also means no 930am or 1030am classes.  And even if you're not registered for the OPEN, come on down and check out the scene.  It's super fun to see all the great efforts and cheer on our COMP athletes as they make a push for Regionals.

CROSSFIT 

"14.2"

0-3 min:

2 rounds of:

• 10 OHS (95/65)
• 10 C2B pullups

*If completed...

3-6 min:

2 rounds of: 

• 12 OHS 
• 12 C2B pullups

*if completed... continue this pattern, adding 2 reps to each movement and 3 more min on the clock after each 2 round couplet completed within the 3 min time cap.

C-SPORT

A. EMOM X 8
ODD: 200/150m row
EVEN: 100m run

B. EMOM X 8
ODD: 15 thrusters
EVEN: 15-20 sit ups

C. For time
Box jumps: 20, 15, 10, 5
Burpees: 5, 10, 15, 20
Knees to elbows: 10, 10, 10, 10
Plank: 30-60 sec between rounds
*20 min time cap 

COMP 

"14.2" 

ROMIK

"OPEN PREP"

A. SMR: shoulders/lats/quads

B. 2 min stretch on each:

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

C. bonus shoulder mobility work: pvc pass through, OH ext. work w/ band 

D. 30 sec OHS hold

Post results and thoughts to comments.

Friday March 7, 2014

Welcome to 14.2... enjoy! :)

**Announcements** 

• 14.2!!!  For the first time in the history of the OPEN, Pullups show up before the final week.  This makes two weeks in a row that they've programmed some higher skilled movements, not typical for the OPEN.  But not to worry.. If you don't have C2B pullups yet, let's try to get 1 this weekend, and if that doesn't happen, that's okay too because OHS comes first, so all you need is one rep of OHS to stay in the competition.  Good luck everyone, hope to see you all tomorrow!  

• Calling all OPEN competitors!!! Join us tomorrow from 930 to noonish (come anytime during that time frame... it is an "open" house after all).  We will be hanging out and suffering together as we take on 14.2.  And remember, that also means no 930am or 1030am classes.  And even if you're not registered for the OPEN, come on down and check out the scene.  It's super fun to see all the great efforts and cheer on our COMP athletes as they make a push for Regionals.

CROSSFIT 

It's a "choose your own adventure" Friday!

*If you're not going to do 14.2 over the weekend, whether you're registered or not, do it today!

*If you're registered and planning to do 14.2 tomorrow, do today's COMP workout, which is just some simple  14.2 prep work.  If you don't have C2B pullups yet or the OHS weight is close to or over your max, spend some time practicing to see if you can get 'em, but keep the volume low.

*If you're not registered for the OPEN, but you'll be doing 14.2 tomorrow, use today as a make up day to do any workout you missed this week.

C-SPORT

A. Against an 8 min clock

• 1,000/800m row
• 40 wall balls
• AMRAP burpees with time left 

B. Against an 8 min clock

• Block run 
• 40 sit ups
• AMRAP box jumps with time left

C. 3 sets

• 15 weighted squats
• 15 tube walk per side

D. 3 sets

• 15 bench press
• 15 body rows

COMP 

OPEN prep...

8 min row

+

10 min SMR work on shoulder blades, lats 

+

3 sets:

• 5 OHS
• 5 C2B pullups

*rest 30 sec bt sets

+ 

10 min mobility work on hips/piriformis

+

8 min row

ROMIK

"OPEN PREP"

A. SMR: shoulders/lats/quads

B. 2 min stretch on each:

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

C. bonus shoulder mobility work: pvc pass through, OH ext. work w/ band 

D. 1 min OHS hold

Post results and thoughts to comments.

Thursday March 6, 2014

Oh these jump ropers are just full of tricks... here's Shwin taking on a challenge Nick put in front of him.

**Announcements** 

• 14.2 gets released tonight at 5pm!  Live coverage will be shown on the games website so be sure and tune in!  Any guesses what this week's workout is gonna be?  

• No 930am or 1030am CLASSES on SATURDAYS during the OPEN as that is our "OPEN House" party time... when anyone registered for the OPEN can get together, do the workouts, and cheer eachother on.  So this week we'll be doing 14.2 on Saturday from 930am to around noon.  Please join us to do the workout and cheer on your fellow Cadence athletes and our Regionals hopefuls.

• SAVE THE DATE!  As you've probably seen from the flyers posted around the gym, Cadence is turning 10 this year! To celebrate, we are going to hold a 10 year anniversary party (aka: Cadence Prom) on the evening of May 3rd at the Los Gatos Lodge... Appetizers, dancing, cocktails, and all your Cadence friends and coaches in their non-workout attire!  Yeah, it's gonna be amazing, so SAVE THE DATE!!!

• Okay, so I just had the jumbalaya bowl from www.paleofix.com  and I'm not kidding, it was delicious. You guys seriously have to try this if you haven't already.  My suggestion is to get enough for 2 meals every day for two weeks.  Eat super clean otherwise and use that 2 weeks as a cleanse of sorts.  A period to completely reset all your nutrition habits.  And that is so much easier to do if food is being prepared for you.  Order soon and use the promo code 5FIXFIVE to get 5% off your order.

CROSSFIT 

A. snatch: to a heavy single

B. For time:

• 5 muscle-ups
• 100 double-unders
• 50 walking lunges
• 25 burpees
• 800m run
• 25 box jumps (24/20)
• 50 abmat situps
• 100 double-unders
• 5 muscle-ups

*20 min cap

C-SPORT

A. 3 sets
15 single arm DB row/side
15 push ups

B. For time
Block run
30 DB hang squat cleans
30 pull ups
400m run
30 box jumps
30 push press
200m run
30 burpees
30 leg lifts 

COMP 

*rest day

ROMIK

A. SMR: worst stuff

B. 2 min stretch on each:

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

Post results and thoughts to comments.

Wednesday March 5, 2014

Impromptu HS walk practice after yesterday's noon class. 

**Announcements** 

• Alright, 1 week down and 4 to go!  It was a great week for us, highlighted by Chelsea's amazing 389 rep performance that now has her sitting in 15th place in the Region!  Nice job Chels!  She, along with our other top 3 ladies (Ashley and Shannon) and our top 3 guys (Nick, Joey and Dylan), have our gym in 17th place in the Region.  Now, remember, our team will eventually lose the scores of any of our athletes that compete in Regionals individually, but so will all the other teams with regionals competitors.  So for now, 17th place is awesome!

• No 930am or 1030am CLASSES on SATURDAYS during the OPEN as that is our "OPEN House" party time... when anyone registered for the OPEN can get together, do the workouts, and cheer eachother on.  So this week we'll be doing 14.2 on Saturday from 930am to around noon.  Please join us to do the workout and cheer on your fellow Cadence athletes and our Regionals hopefuls.

• SAVE THE DATE!  As you've probably seen from the flyers posted around the gym, Cadence is turning 10 this year! To celebrate, we are going to hold a 10 year anniversary party (aka: Cadence Prom) on the evening of May 3rd at the Los Gatos Lodge... Appetizers, dancing, cocktails, and all your Cadence friends and coaches in their non-workout attire!  Yeah, it's gonna be amazing, so SAVE THE DATE!!!

• Have you guys tried www.paleofix.com yet?  Paleo meals delivered righ to the gym for you.  Super convenient for sticking with a clean diet, and the OPEN is a great time to up your nutrition game.  Order soon and use the promo code 5FIXFIVE to get 5% off your order.

JWOD (7pm with our world champ, coach Shwinsor)

A. skill work: speed, doubles, triples

B. Flight Simulator!!!  If you don't know what that is... come in and find out!

CROSSFIT 

A. split jerk: to a heavy single

B. 30 "shoulders to overhead" for time @ ~ 60% of part A's heaviest set (from the ground)  

C. 5 rounds for time:

• 250m row
• 10 ring dips
• 25 air squats
• 10 hand release pushups

C-SPORT

A. 4 sets:
20 Lunges w/ KB pass b.t legs
20 KB Thrusters
20 KBS

Run 400m

B. 4 sets:
10-15 Pull Ups
10 Burpees
15 Weighted Sit Ups

Run 400m

C. 4 sets:
400m Row or 800m Bike
20 Side Jumps
10-15 Back Ext

Run 400m 

COMP 

A.  Push Jerk 3-3-3-3; rest 2 min

+

Each @ 80%:

5 push press 115/75

7 burpees

9 box jump 24/20

Rest 1 min

x 10 sets

ROMIK

A. SMR: worst stuff

B. 2 min stretch on each:

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

Post results and thoughts to comments.

Tuesday March 4, 2014

 

Here are the Leaderboards for the top 10 Cadence men and Women with one week in the books.  Good job everyone!  Let's keep it going!

**Announcements** 

• Alright, 1 week down and 4 to go!  It was a great week for us, highlighted by Chelsea's amazing 389 rep performance that now has her sitting in 15th place in the Region!  Nice job Chels!  She, along with our other top 3 ladies (Ashley and Shannon) and our top 3 guys (Nick, Joey and Dylan), have our gym in 17th place in the Region.  Now, remember, our team will eventually lose the scores of any of our athletes that compete in Regionals individually, but so will all the other teams with regionals competitors.  So for now, 17th place is awesome!

• No 930am or 1030am CLASSES on SATURDAYS during the OPEN as that is our "OPEN House" party time... when anyone registered for the OPEN can get together, do the workouts, and cheer eachother on.  So this week we'll be doing 14.2 on Saturday from 930am to around noon.  Please join us to do the workout and cheer on your fellow Cadence athletes and our Regionals hopefuls.

• SAVE THE DATE!  As you've probably seen from the flyers posted around the gym, Cadence is turning 10 this year! To celebrate, we are going to hold a 10 year anniversary party (aka: Cadence Prom) on the evening of May 3rd at the Los Gatos Lodge... Appetizers, dancing, cocktails, and all your Cadence friends and coaches in their non-workout attire!  Yeah, it's gonna be amazing, so SAVE THE DATE!!!

• Have you guys tried www.paleofix.com yet?  Paleo meals delivered righ to the gym for you.  Super convenient for sticking with a clean diet, and the OPEN is a great time to up your nutrition game.  Order soon and use the promo code 5FIXFIVE to get 5% off your order.

CROSSFIT 

A. deadlift: 1 rep EMOM for 10 min; build as you go, but don't exceed 90% 1RM (feel free to share bars with others at same strength level)

B.  AMRAP in 15 min: 

• 5 power cleans (155/105)
• 10 box jumps (24/20)
• 10 C2B pullups
• 200m run

C. 50 GHD situps for time (scale to 75 abmat)

C-SPORT

A. 
4 min Row
3 min turkish get ups
2 min sit ups
1 min Plank

rest 2 min

B. 
4 min jump rope
3 min step ups
2 min Thrusters
1 min Push Ups

C. AMRAP in 17 min
400m Run
10 Push up --> Renegade Row
20 KBS
30 Lunges

COMP 

A.  Squat Snatch 3-2-1, rest as needed

B.  8 MUs; rest 1 min x 2 sets

C.  Each for time:

15 burpee MUs (scaled to burpee CTB)

800m Row

Rest 2 min

35 wallballs

50 Cals on Airdyne

35 wallballs

Rest 2 min

800m Row

15 burpee MUs

ROMIK

A. SMR: glutes/low back/calves

B. 2 min stretch on each:

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

Post results and thoughts to comments.

Monday March 3, 2014

Will somebody please tell Michelle not to make this look so easy just one week after getting her first kipping muscle-up.

**Announcements** 

• Great job to everyone who took on 14.1 over the weekend!  You guys are killing it!  And if you still need to get it done, good luck! Remember, today's the LAST DAY to register and get in on this action if you haven't already! You have until today at 5pm actually.  

• Thanks to everyone who came out Saturday for the OPEN House party!  So much energy, great performances, and tons of fun!  If you missed it, don't worry, we'll do it again this Saturday at 930am!

• SAVE THE DATE!  As you've probably seen from the flyers posted around the gym, Cadence is turning 10 this year! To celebrate, we are going to hold a 10 year anniversary party (aka: Cadence Prom) on the evening of May 3rd at the Los Gatos Lodge... Appetizers, dancing, cocktails, and all your Cadence friends and coaches in their non-workout attire!  Yeah, it's gonna be amazing, so SAVE THE DATE!!!

• Have you guys tried www.paleofix.com yet?  Paleo meals delivered righ to the gym for you.  Super convenient for sticking with a clean diet, and the OPEN is a great time to up your nutrition game.  Order soon and use the promo code 5FIXFIVE to get 5% off your order.

CROSSFIT 

A. back squat: 5-5-3-3; rest as needed

B. AMRAP in 3 min:

• 20 wall balls (20/14, 10ft/9ft)
• 20 burpees
• 40 KBS (53/35)

(rest 3 min)

C. AMRAP in 3 min:

• 20 KBS (53/35)
• 20 wall balls (20/14, 10ft/9ft)
• 40 burpees

(rest 3 min)

D. AMRAP in 3 min:

• 20 burpees
• 20 KBS (53/35)
• 40 wall balls (20/14, 10ft/9ft)

C-SPORT

A. AMRAP in 8 min

• T-Ups: 2, 4, 6, 8...
• Push Press: 5, 10, 15
• 100m Run each round

rest 3 min

B. AMRAP in 8 min

• Ab Wheels: 4, 6, 8, 10
• Bench Press: 4, 6, 8, 10
• Switch Lunges: 4, 6, 8, 10

rest 3 min

C. AMRAP in 8 min

• Box Jumps: 5, 10, 15
• Sit Ups: 15 every rd
• 20m Row every rd

rest 3 min

D. AMRAP in 8 min

• Wall Balls: 5, 10, 15..
• K2E: 5, 10, 15
• 30-60 sec Plank each rd

 

COMP 

A.  Back Squat 3-2-1 (heavy single, not 1RM,  to warmup neuromuscular)

B.  Emom x 20 min

• even minutes:  3 TapnGo Power Cleans
• odd minutes: 8-10/6-8 TTB

C.  For time:

• 30 Unbroken Back Squats
• 30 lateral burpees over the bar

ROMIK

A. SMR: quads - prep for squats today!

B. 2 min stretch on each:

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

Post results and thoughts to comments.

Sunday March 2, 2014

The scene during a heat at yesterday's OPEN House.  Nice job guys! 

**Announcements** 

• Great job to everyone who took on 14.1 over the last couple of days!  You guys are killing it!  And if you still need to get it done, good luck! ...no, seriously, good luck - it's terrible. haha.  Anyway, now that I've scared off anyone still on the fence, there's still time to register and get in on this action!  But time's running out.  You have until Monday at 5pm.  And thanks to everyone who came out yesterday for the OPEN House party!  So much energy, great performances, and tons of fun!  If you missed it, don't worry, we'll do it again next week!

• SAVE THE DATE!  As you've probably seen from the flyers posted around the gym, Cadence is turning 10 this year! To celebrate, we are going to hold a 10 year anniversary party (aka: Cadence Prom) on the evening of May 3rd at the Los Gatos Lodge... Appetizers, dancing, cocktails, and all your Cadence friends and coaches in their non-workout attire!  Yeah, it's gonna be amazing, so SAVE THE DATE!!!

• Have you guys tried www.paleofix.com yet?  Paleo meals delivered righ to the gym for you.  Super convenient for sticking with a clean diet, and the OPEN is a great time to up your nutrition game.  Order soon and use the promo code 5FIXFIVE to get 5% off your order, which could save you $8-$12 over the course of a week.

OLY (9am)

A. clean pull: 1.1.1 x 4; rest as needed

B. power clean & push jerk: 2 reps EMOM for 15 min

(rest exactly 1 min after your final rep on part B)

C. Max reps UB power clean @ 70% of part B

(rest exactly 1 min)

D. max reps UB push jerk @ 70% of part B 

CROSSFIT 

*coach's choice... on deck for tomorrow: back squats, wall ball, burpees, KBS

**If you need to get 14.1 done, grab a judge and go for it!

C-SPORT

*rest day

 

COMP 

*rest day

ROMIK

A. SMR: worst bits

B. 2 min stretch on each:

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

Post results and thoughts to comments.

Saturday March 1, 2014

Congrats to Darcie for joining the muscle-up club this week!

 **No 930 or 1030 classes today - see Announcements below for details** 

**Announcements** 

• Week 1 of "OPEN house" Saturday's is Today!  No classes after 9:30am today... instead, come hang out, get your 14.1 done, judge a friend or two, and cheer on your fellow Cadence athletes and our Regionals hopefuls!  Anytime after 9:30am is cool.  There are no official heat times, just whenever we've got a few athletes ready to go, we'll start the clock.  If you can't make it today, be sure and mark your calendar for the final week (March 29), as I'll be bringing in the taco truck guys and we'll have a little "closing ceremonies" party.  And remember, you still have until Monday evening to sign up and get the workout done!  So if you haven't registered yet, and you get inspired watching everyone tomorrow, it's not too late.  Just go to games.crossfit.com to register and then tell all your friends you're competing in the CrossFit Games!  And by the way... we're now at 72 registered OPEN athletes, which is 14th in the Region of like 200 gyms... So nice job guys!  That's a whole lotta "F-it, I'm totally doing this" attitude around here, and that's kinda badass... Way to represent!  

• SAVE THE DATE!  As you've probably seen from the flyers posted around the gym, Cadence is turning 10 this year! To celebrate, we are going to hold a 10 year anniversary party (aka: Cadence Prom) on the evening of May 3rd at the Los Gatos Lodge... Appetizers, dancing, cocktails, and all your Cadence friends and coaches in their non-workout attire!  Yeah, it's gonna be amazing, so SAVE THE DATE!!!

• Have you guys tried www.paleofix.com yet?  Paleo meals delivered righ to the gym for you.  Super convenient for sticking with a clean diet, and the OPEN is a great time to up your nutrition game.  Order soon and use the promo code 5FIXFIVE to get 5% off your order, which could save you $8-$12 over the course of a week.

CROSSFIT 

"14.1" - GOOD LUCK!!!

AMRAP in 10 min: 

• 30 double-unders
• 15 power snatches (75/55)

*Reminder: anyone who thinks they may have a chance at finishing in the top 60 in the region, must film their workout and use a registered certified judge, even to compete on the team at Regionals!  I realize this does not include most of us, but if you're thinking in the back of your mind you may have a chance, better to follow the requirements just in case. 

C-SPORT

5 min group dynamic warm up

A. AMRAP in 10 min
10 t ups
20 KBS
20 box jumps

Rest 3 min

B. AMRAP in 10 min
10 burpees
15 v ups
20 weighted lunges

Rest 3 min

C. AMRAP in 10 min
200m Row
20 lateral hops
30 Russian twists

 

COMP 

"14.1" - GOOD LUCK GUYS!

*Hey, if any of you are up for completing the judges training course on the Games site, that would be helpful becuase anyone who has hopes of making Regionals needs a "certified" judge for all of their workouts and so far only Chelsea, Nick, and myself have done it and I think Joey is going to do it too.  But we need more official judges than that I think.  Thanks!

**Reminder: anyone who thinks they may have a chance at finishing in the top 60 in the region, must film their workout and use a registered certified judge, even to compete on the team at Regionals!  I realize this does not include most of us, but if you're thinking in the back of your mind you may have a chance, better to follow the requirements just in case. 

ROMIK

A. SMR: calves/low back

*really work on those calves today, prepping for DUs!

B. 2 min stretch on each:

• calves - prep these bad boys for the high volume OPEN workouts! 
• quads/hip flexors 
• hammies

Post results and thoughts to comments.

Friday February 28, 2014

14.1 is out!!!  Good Luck to Everyone!

**Announcements, etc…** 

• Okay, so we know the workout!  double-unders and snatches!  This is actually, in my opinion, one of the best OPEN workouts ever, so I'm not surprised at all to see it reappear.  Remember, you must have a judge for the workout if you are registered.  And by the way, if anyone wants to take and complete the Judges training course on the Games site, that would be helpful.  Anyone hoping to make Regionals needs to have a "certified" judge on all their workouts, and there really aren't that many of us to do it. 

• REMINDER!!! No regular Sat 930am or 1030am classes for the next 5 weeks.  If you'd like to workout at that time however, simply register for the OPEN and join us anytime after 930am for our "OPEN house" party every week.  We will be there judging and coaching everyone through the OPEN workouts and cheering on all of our athletes.  The more people the better as this is a great time to hang out and get to know some of the Cadence family who may not frequent your same class times.  Don't feel like you have to be competitive to register and join us.  This is all for fun and we hope to see everyone down at the gym on Saturdays!

• SAVE THE DATE!  As you've probably seen from the flyers posted around the gym, Cadence is turning 10 this year! To celebrate, we are going to hold a 10 year anniversary party (aka: Cadence Prom) on the evening of May 3rd at the Los Gatos Lodge... Appetizers, dancing, cocktails, and all your Cadence friends and coaches in their non-workout attire!  Yeah, it's gonna be amazing, so SAVE THE DATE!!!

• Have you guys tried www.paleofix.com yet?  Paleo meals delivered righ to the gym for you.  Super convenient for sticking with a clean diet, and the OPEN is a great time to up your nutrition game.  Order soon and use the promo code 5FIXFIVE to get 5% off your order, which could save you $8-$12 over the course of a week.

CROSSFIT 

*During the Open, programming will be a little different.  The Strength and Power cycle will take a hiatus while we navigate the competition workouts thrown at us by CrossFit.  Also, Friday's workouts will likely be slightly different for those who are registered vs. those who aren't.  Good luck!

Registered Competitors

*Joey's COMP workout - you may sub airdyne for 10 min bike or 5 min run.  And if you can't do double-unders yet, the number one priority today is to get as least one at a time.  

If you're NOT registered for the Open, do this...

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

B. 4 rounds for time:

• 15 KBS (53/35)
• 30 lunges with your KB (hold it anyway you like)
• 400m run

C-SPORT

Complete AFAP: 

• Block Run
• 100 Walking Lunges
• 90 Sec Side plank per side
• 80 Double Unders ( or 200 singles)
• 70 Air Squats
• 60 Renegade Rows
• 50 Step Ups
• 40 Pull Ups
• 30 Burpees
• 20 Straight arm Plank --> Bridge
• 10 Ab Wheels

COMP 

10 min dynamic warmup

A.  Emom x 6 min:  back squat x 3 @ 60% of 1RM

B.  power snatch x 10 75/55, rest 1 min, repeat

C.  lacrose ball shouler blades + traps + stretch low back and hamstrings - 10 min

D.  20 DUs every 30 sec x 4

E.  foam roll calves + strech calves + stretch hip flexors

F.  10 min airdyne at easy pace

ROMIK

A. SMR: shoulders/traps/calves

*really work on those calves today, prepping for DUs tomorrow

B. 2 min stretch on each:

• calves - prep these bad boys for the high volume OPEN workouts! 
• quads/hip flexors 
• hammies

Post results and thoughts to comments.