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Tuesday October 9, 2012

Apparently he was paying up on a little football wager. :)

 

 

 

**Announcements**

  • New ROWING clinic continues this week on Wed at 7pm!!!  Jaime, the head coach for the Los Gatos Rowing Club is leading a new series of rowing clinics at Cadence that will cover the specifics of rowing technique, tips on how to set and adjust the erg, plus give you a little taste of the workouts his rowing athletes have to deal with on a regular basis.  Dates/times currently schooled are: Wed Oct 10th at 7pm, Sat Oct 13th at 11:30am, & Wed Oct 17 at 7pm.
  • FLOATING TESTER: You have one more week to complete our first Floating Tester workout.  If you're not sure what I'm talking about, here's my post from last week about it:   Beginning this month, I will be regularly prescribing some additional (and optional) floating "tester" workouts.  We will start with two "testers" per month and see how it goes.  This could be an original metcon, a CF girl named WOD, a max lift, a best 500m row, etc, etc.  The male and female with the best scores on the tester will get blog (of course) and wall of fame (when appropriate) recognition, plus a $10 credit on their Cadence account to use as they wish.  There is one stipulation though… you MUST have a judge validate all tester scores in order to post them on the blog/whiteboard and to receive credit for them.  Your judge does not have to be a Coach.  Any of your fellow Cadence friends can judge for you.  Then, when you post your score, be sure and include the name of your judge for validation.  These are "floater" workouts which means you can get them done anytime that works for you.  Open gym would be your best option.  If you need to use class time, please clear it with the coach first and be sure you are not interfering with the daily class WOD.  (And keep in mind coaches can not judge for you while they are leading a class)

 

 

 

Class WOD

For time:

  • 21 deadlifts (255/175)
  • 21 HSPUs 
  • 210 double-unders
  • 15 deadlifts
  • 15 HSPUs
  • 150 double-unders
  • 9 deadlifts
  • 9 HSPUs
  • 90 double-unders

*compare to Oct. 24, 2011 

 

 

October Floating Tester #1  … Last week to get it done!!!

For time:

  • 18 squat cleans (155/95)
  • 9 shoulder to overhead
  • 18 toes to bar
  • 9 HSPUs (kipping okay)
  • 400m run

*Judges be TOUGH!  All reg standards apply, pay close attention to squat depth on cleans, full extension w/ ears showing on S2O, both feet making bar contact on T2B, head to ground on HSPU.

 

 

 

Daily ROMIK

A. SMR: low back, glutes

B. 2 min stretch per side on:

  • hammies x 2
  • pigeon x 2

 

 

Post results and thoughts to comments.

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Reader Comments (9)

29:15 (155# deadlift, kipping HSPU)

Last year I didn't finish (and I was using bands for HSPUs) so I'd say this was a definite improvement. What a workout!

October 9, 2012 | Unregistered CommenterJess

14:41 @ 225dl (21 hspu's for all rounds)

October 9, 2012 | Unregistered CommenterJoey P

27:27 rx
Broken up quite a bit but excited to complete this amount of DU!
It's been over 6 months due to calve

October 9, 2012 | Unregistered CommenterJK

11:56 RX

(major improvement from a year ago...last year was 21:27...so bettered my time by over 9 minutes)

October 9, 2012 | Unregistered CommenterScott L

10:48Rx

October 9, 2012 | Unregistered Commenter21

21:47 . . . 130# dl, 2 abmat hspu, 50 dus each round.

October 9, 2012 | Unregistered CommenterKat

20:53 rx / 10 minute improvement from last year

October 9, 2012 | Unregistered CommenterKlempsun

22:26 Scaled to 15/11/9 (strange scheme now that I think about it haha), but "rx" movement wise. First workout with HSPUs, so pretty excited, even though the last couple were push-off-the-wall sloppy.

Excited to finally be able to do HSPUs, after two years of trying!

October 9, 2012 | Unregistered CommenterDato

25:36
Scaled DL to 205.

October 10, 2012 | Unregistered CommenterBen E

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