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Sep302012

Monday October 1, 2012

Dylan getting crazy with some toes to bar.

 

 

**Announcements**

  • ROMIK canceled today: The doctor will be away for the next two Monday's so the 11:30am ROMIK session will be on hold until 10/15.   But please continue to take care of business on your own.  If nothing else, try to complete the Daily ROMIK prescription at the bottom of the post.  I post it there daily as a reminder that every day you should be performing a minimum amount of body maintenance on yourself.
  • Floating Testers: 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

A. deadlift: 8 challenging heavy singles (not including warm-up sets); rest as needed bt efforts 

B. 10 rounds of "Cindy" for time:

  • 5 pullups
  • 10 pushups
  • 15 squats

 

 

October Floating Tester #1

For time:

  • 18 squat cleans (155/95)
  • 9 shoulder to overhead (155/95)
  • 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, and head to ground on HSPU.

*deadline to complete Oct floating tester #1 is 10/14.

 

 

 

Daily ROMIK

A. SMR: wherever you need it most

B. 2 min stretch per side on:

  • hammies
  • pigeon
  • wall of death

C. OHS position work 2 min

 

 

Post results and thoughts to comments.

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Reader Comments (12)

A) 4 singles of deadlift at 175#
B) Metcon 16:54 rx
the last time I did this workout, I had to cut it in half and do band pull ups and push ups on my knees. I am so happy to put down rx =)

October 1, 2012 | Unregistered CommenterKindra

A. 245-325
B. 10:07

October 1, 2012 | Unregistered CommenterBen E

A) Singles: 165, 185, 195, 200, 200, 200 (pr)
B) 19:03 rx

October 1, 2012 | Unregistered CommenterKat

A: 255, 275, 285, 295, 305, 315, 335
B: 14:28

October 1, 2012 | Unregistered CommenterScott Z

A. 205#/210#/215#/220#/225#/230#/235#/240# PR
B. 13:05 rx

October 1, 2012 | Unregistered CommenterJK

A) 385
B) 12:21rx Those pushups got hard REAL quick!

October 1, 2012 | Unregistered CommenterDato

425
9:11

October 1, 2012 | Unregistered Commenter27

A) 235/245/250/250/255/260/265/265
B) 16:32rx

October 1, 2012 | Unregistered CommenterLH

A: 385 PR
B: 9:35 rx

October 1, 2012 | Unregistered CommenterKlempsun

A: 445 PR, 455 (almost got it, stood it up but couldn't get hips extended)

B: 7:10 RX

October 1, 2012 | Unregistered CommenterScott L

hang clean to jerk 225 then built to heavy hang clean 255
6:14RX

October 1, 2012 | Unregistered Commenter21

A: 445(pr)
B: 7: 14

October 4, 2012 | Unregistered CommenterDylan

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