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Apr132014

Monday April 13, 2014

Airdyne fun! 

 

 

 

**Announcements, etc...** 

  • Paleo Challenge week 2! Post your totals to comments!
  • Be sure and get your Cadence Anniversary Party tickets ASAP! I'd love to see you all there, but we need to get an idea of how many we'll have.  It's hapenning May 3rd, 7pm at the Los Gatos Lodge!  Appetizers, DJ, drinks, and your Cadence peeps all cleaned up! Get your tickets here.
  • Who's running the Great Race on April 26th?  Cadence is going to have a booth at the post race party and I'd love to get a group to run it together!  Post to comments if you're doing it and we'll coordinate! 

 

 

 

 

 

CROSSFIT 

S&P Cycle: squat - PULL - press - pull - OFF

A. squat clean & jerk: 1.1.1 x 5; rest 3 min

B. strict pullups: 3 reps, EMOM, for 10 min (add weight if possible, scale as necessary)

C. AMRAP in 10 min: 

  • 5 heavy thrusters 
  • 10 pushups
  • 100m run

 

 

 

 

 

 

C-SPORT

A. 4 sets:

  • 10 thrusters
  • 10 pushups

*rest 90 sec bt sets

B. 4 sets:

  • 12 KBS
  • 10 body rows

*rest 90 sec bt sets

C. 3 rounds AFAP:

  • 600m, 400m, 200m row  (or  1600m, 1400m, 1200m bike)
  • 20, 15, 10 burpees

 

 

 

   

 

 

COMP 

A. Power Clean Cluster, 1.1.1 x 3 sets, 3 min - 80%

B. Power Clean Cluster, 1.1 x 3 sets, 4 min - 90% effort

C. Deadlift @ 30X0, 5-5-5, 3 min - 90% effort per set

D1. Split Jerk, 1 rep x 5 sets, 10 sec - moderate effort per set

D2. HSPU to Extra Depth @ 20X0, 3 tough reps x 5 sets, 90 sec

E.  SA KB snatch x 8 L arm; rest 1 min

E2.  SA KB snatch x 8 R arm; rest 1 min x 3 sets

 

 

 

 

 

 

 

ROMIK

A. SMR: quads

B. 2 min stretch on each:

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

 

 

 

 

Post results and thoughts to comments.

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Reader Comments (18)

CLASS
A. 115, 125, 135, 145, 155
B. Rx
C. 6 rounds (95# thrusters)

April 14, 2014 | Unregistered CommenterJake C.

A) all sets @85#
B) Skipped bc of time
C) 4 rounds +thrusters +6 push ups

April 14, 2014 | Unregistered CommenterKindra

A). 85, 90, 95, 100, 105
B). No band, purp band, then red band
C). 5 rds plus 10 pus (75#)

April 14, 2014 | Unregistered CommenterKat

Class WOD
A--205#
B--BW
C--6 rds 3 thrusters (Sully pointed out that I was the first person he has ever seen pace a 100m run. Sad thing is that I was NOT pacing when he said that.)

April 14, 2014 | Unregistered CommenterGoog

A. 205#
B. 2 vests + 25# db
C. 7 rounds plus thrusters and 5 pushups

April 14, 2014 | Unregistered CommenterDylan R

A. 135/155/175
B. 190/200/215
C. 225 x 3 sets
D1. 185/195/205/215/215
D2. complete
E. complete @ 53lb

April 14, 2014 | Unregistered CommenterJoey Warren

Class WOD

A: 135, 165, 185, 195, 205
B: 20# vest
C: 7 rds @ 135#

April 14, 2014 | Unregistered CommenterScott L

A) 85/90/95/100/100
B) no band for four sets then gradually needed red band (that purple band is lame)
C) 4 rnds + 5 thrusters @75 (I don't love thrusters)

April 14, 2014 | Unregistered CommenterJen

A) all at 195
B) 225,235,235
C) all at 315
D1) 225, 225, 225, 245, 245
D2) all on paralettes to an ab mat
E) 70, 70, 53

1 point today
19 total

April 14, 2014 | Unregistered CommenterAndrew P

Class WOD

A) 185 x 5
B) strict
C) 5rds + 5 thrusters + 2 pu @135

April 14, 2014 | Unregistered CommenterMike B

A. 135/155/175/195/205
B. BW
C. 5 rds + 5 thrusters + 10 PU's @ 135#

April 14, 2014 | Unregistered CommenterRoss

A) had my oly shoes and knee sleeves on... but never got to it... :(

B) complete at bw

C) 6rds + 4 thrusters

yesterday: 3 pts

today: 3 pts (fitaid, black beans, kill cliff)

36 total ...not winning, but that's cool :)

April 14, 2014 | Unregistered Commentertwoseven

Comp WOD
A. 105#
B. 120#
C. 175#
D1. 105, 115, 120, 125, 130
D2. Completed at 35# plate depth
E1&2. DNF

Paleo challenge: 0 points today; 2 points total
Adam's Paleo: 0 points today; 16 points total

April 14, 2014 | Unregistered CommenterShannon

Class WOD
A: 145-155-165-175-185
B: 5 rds 20# vest, 5 rds bw
C: 5rds @ 115

April 14, 2014 | Unregistered CommenterScott Z

A) 115, 125, 135
B) 135, 140, 145
C) 185, 195, 205
D) 115, 120, 125, 135, 145
hspu negatives on 35# plts, 5 sets of 2 instead
E) done @44#

April 14, 2014 | Unregistered CommenterMichelle H

Class WOD
A. 135/155/175/185x2
B. 6 Rds plus 20lbs 4 Rds strict
C. 4 Rds + 5 thrusters @135

April 15, 2014 | Unregistered CommenterBen E

0 points today
6 total

April 15, 2014 | Unregistered CommenterLori

Comp
A. 205/205/205
B. 225/235/235
C. 315 x 3 sets
D1 .225
D2. complete
E. 70/70/88

Paleo: today 2 total 22

April 16, 2014 | Unregistered CommenterDylan

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