Sang and Googs after layin' it all on the line during 12.1 yesterday.  Nice work guys!

**I'm reposting some stuff from yesterday here in the interest of not writing it all over again in an ever so slightly different way.

So, in case you missed it, here goes... 

**The first Open workout has been announced!**

"12.1" is…  max reps burpees in 7 min!!!  (yup, that's it)

• Okay, so there's no doubt this will be a tough workout, but the fact is that EVERY person in our gym could perform it.  Like we've been saying… the Open, especially in the early weeks, is designed to be inclusive, giving everyone a shot at competing.  So if you haven't registered yet, do it today, and LET'S DO THIS!!!

• First register with CrossFit.  (be sure and select CrossFit Cadence as your affiliate)

• Then register for the South Bay Open events. (I recommend doing this even if you can't make all 5 weeks… there's 2 free t-shirts in it for you and it'll give you a pre-seeded heat time each week whether you can make it or not)

**Also remember, you DO NOT have to compete at the weekend events to do the Open.  We would love you to do so, but you will also be able to do the workouts at Cadence with one of us judging/counting for you as an alternative.  

• 10:30 class canceled for Saturday.  We will run the 7:30 CrossFit, and 8:30 C-Sport, as well as make the 8:30 hour available for open gym too.  To help offset this a little bit, we will be adding a CrossFit "make-up" class on Sunday's at 10am.  Just note that we will be closed at 9:30am on Saturdays for the next 5 weeks through the Open.  Of course you can always REGISTER for the Open and join us.  :)   …Remember week 3 (March 10th) is at Cadence with a paleoish pot luck afterward, so start planning your dishes!

Class WOD  

If you ARE competing this weekend (either at Cadence or at Brethren), do this...

A. ROMIK assignment (you can do this first or last... up to you)

B. 12.1 practice

• set up a burpee station to 12.1 specifications
• get in some practice reps to get a feel for touching the overhead object efficiently
• perform 1 min of 12.1 and get a feel for the pace you need to shoot for

C. choose one: row 1500m / ride 3k / run the big block (keep to about 75% most of the time with a few short bursts of 90% mixed in)

If you're NOT competing this weekend, do this...

A. 5 rounds for time:

• 10 heavy DB thrusters (~ 45/30)
• 15 GHD situps

B. ROMIK assignment

ROMIK

A. SMR: 5 min where you need it most

B. supine hamstring stretch 2 min/side

C. wall of death 2 min/side

D. OHS position work w PVC 2 min

Post results and thoughts to comments.

This pic is from the CrossFit Games site showing the start and finish position of the burpees for this week's workout.  Yeah, there's a ittle bit more of a jump required, but still definitely manageable enough for everyone to participate.

The first workout has been announced!

"12.1" is…  max reps burpees in 7 min!!!  (yup, that's it)  Find the details here.

• Okay, so there's no doubt this will be a tough workout, but the fact is that EVERY person in our gym could perform it.  Like we've been saying… the Open, especially in the early weeks, is designed to be inclusive, giving everyone a shot at competing.  So if you haven't registered yet, do it today, and LET'S DO THIS!!!

• First register with CrossFit.  (be sure and select CrossFit Cadence as your affiliate)

• Then register for the South Bay Open events. (I recommend doing this even if you can't make all 5 weeks… there are 2 free t-shirts in it for you and it'll give you a pre-seeded heat time each week whether you can make it or not, plus it'll help the host gyms plan the events)

**Also remember, you DO NOT have to compete at the weekend events to do the Open.  We would love you to do so, but you will also be able to do the workouts at Cadence with one of us judging/counting for you as an alternative.  

Schedule change

• 10:30 class will be canceled for Saturday.  We will run the 7:30 CrossFit, and 8:30 C-Sport, as well as make the 8:30 hour available for open gym too.  To help offset this a little bit, we will be adding a CrossFit "make-up" class on Sunday's at 10am.  Just note that we will be closed by 9:30am on Saturdays for the next 5 weeks through the Open.  Of course, you can always REGISTER for the Open and join us.  :)   …Remember week 3 (March 10th) is at Cadence with a paleoish pot luck afterward, so start planning your dishes!

Class WOD 

A. power clean: 4 x 10 unbroken TnG; rest 3 min

B. 4 rounds:

• max reps strict pullups minus 2 (so don't quite max out, but rather come within about 2 reps of your max)
• 50m sled push AFAP (heavy, but unbroken)
• 1 min max reps double-unders

*rest as needed bt stations, this is not for time

ROMIK

A. SMR: shoulders

B. pigeon 2 min/side

C. supine hamstring stretch 2 min/side

Post results and thoughts to comments.

Get registered!!!

**Announcements**

• Alright! We had some more Open sign-ups today!  Thanks Ivette, Dylan, Scott, TC, Lisa, and Justin!  Let's keep it going guys.  We're up to 37!  Let's make it to 50 by Friday!

• FREE stuff for signing up for the South Bay Open!  Anyone who registers for all 5 weeks of our weekend South Bay Open events is going to get a free Open t-shirt.  This goes for anyone from any of the gyms participating… But I'm taking it one step further.  Our new Cadence "track" tees are in, and I'm going to give one to anyone from Cadence who's travels and competes with us at Brethren or Moxie.  So I really hope some of you will sign up for all 5 weeks even if you can't make it to all of them.  Remember, drop in rate is $20 at the door for the events, so if you factor in the 2 free-shirts, it makes sense to register for all 5 weeks ahead of time.  The other advantage to registering ahead of time is we will be able to pre-seed everyone into heat times each week based on current rankings, so you will get to compete in heats against people around your same ability level each week… And know ahead of time when your heat starts! … which is always a plus.  Below are the links again to register.

• First register with CrossFit if you haven't already.

• Then you can register for our weekend South Bay Open events. 

Class WOD

A. snatch: work up to about 80-85%, then perform one rep on the min for 10 min

B. big block run for time (don't over pace it, get after it and try to hang on for the finish)

C. 100 abmat sit-ups for time

ROMIK

A. SMR: quads, quads, quads!!!

B. wall of death 2 min/side

C. OHS hold 1-2 min

Post results and thoughts to comments.

Sunday's guest Oly instructor, Ian Droze, helping Valerie with her muscle snatch.

**Announcements**

• Okay Y'all, we had two more people register today (Thanks Brian and Lindsay!)… and that's a start, but the workout is released tomorrow and you only have this week to get it done in order to remain in the competition.  Don't wait until the last minute!  Below is the current list of athletes registered from Cadence:

Brian Dean
Ingrid Erkman
Jody Knauf
Lindsay Hogan
Mark Regoli
Mike Matthews
Roxan Nasiri
Shannon Minyard
Aaron Cummings
Chelsea Ryan
Eddie Wood
James Heintz
Joey Warren
Lori Gragnola
Matt Gaines
Mike Guglielmo
Sang Nguyen
Todd Hogan
Andrew Pantano
Dave Sirbiladze
Giselle Venema
Jeff Seip
Kindra Sullivan
Luisa Rapport
Matt Morales
Nick Seewer
Scott Zigman

• Congrats to everyone who's registered for taking this on!  We are so proud to have you representing Cadence!  

• Please join us Saturday morning at 9am at Brethren CrossFit in Morgan Hill to kick off the first week of competition!  We need as many Cadence peeps there as possible!  So even if you aren't competing, please come down and cheer everyone on.  If you've never been to a live CrossFit competition before, you don't want to miss this. And don't forget, we are hosting the competition on March 10th so please plan on coming down for that if possible.  And start planning your yummy Paleo (or not) contribution to our post workout pot luck! 

• Ideally, we would love for everyone to do the workouts with us at the live events. This is great experience for those new to competition and usually results in an increase in training motivation, which is great for anyone.  However, we also realize this is not practical for everyone, so don't feel like you have to make the weekend events to do the Open.  We will be available to judge and validate scores all during the week at Cadence too!

• A note on the programming: With the Open about to begin, things are going to change a bit in the programming.  So for the next 5 weeks, the plan is to do our strength work (Squat/deadlift/bench) on Mon and Tues with some conditioning as well.  Wednesday will likely be a low volume metcon with maybe some Oly tech practice.  We'll have a programmed rest day on Thursday, then have a light workout with some skill work related to the week's Open workout on Friday.  Saturday we will do the Open workout and Sunday will be a rest day.  Obviously, not everyone's schedule will allow them to follow this exactly, but this will be the general plan during the Open.  

Class WOD

A. bench press: 5-5-5-5-5; rest as needed

B. AMRAP in 15 min:

• 13 deadlifts (185/125)
• 15 toes to bar
• 18 hand release pushups

ROMIK

A. SMR: shoulders

B. wall of death 2 min/side

C. pigeon 2 min/side

Post results and thoughts to comments.

You know you've arrived when you're getting press on the Games main site!  Check out this article about Chelsea!  Good luck in the Open Chels!  Can't wait to cheer you on at Regionals!!!

The CrossFit Games Open 2012 begins this week! 

We currently have 18 people registered from Cadence, and honestly, we should have 50+.  So let's get on it TODAY and get registered.  Remember, the "Open" is NOT just for Games hopefuls, but rather an opportunity for anyone to have some fun testing their fitness against other people from all over the world.  If it still seems intimidating, just think of it more like a common "10k race" where only the top 2-5% of competitors are actually "competing" to move on to the next level while the vast majority of participants are there simply for the challenge of it, to have a good time, and to just give it their best shot.  And it's even better than that because instead of just being tested in a middle distance endurance race, we get to test our all around fitness.  

Last year we had an awesome presence at all the South Bay Open events, not to mention many other people completing the workouts at the gym during the week.  So let's keep that rolling and GET REGISTERED!!  Let's see if we can get to 50 participants by the end of the week.  It's only $20 for the CrossFit registration and $50 for all five weeks of the live South Bay Open events (one of which will be held right here at Cadence on March 10th).  The first South Bay Open event is this Saturday at 9am at Brethren CrossFit in Morgan Hill.  And even if you're not participating, we'd love to have to there to cheer on our Cadence athletes.   Here are the links to register:

• First register with CrossFit.
• Then register to join us at our South Bay Open events.

**Remember, you can't decide after this week to register for the Open.  You must register BEFORE the competition begins.  So if you're on the fence, at least register with CrossFit, then you can decide later if you want to join us for the live South Bay Open events (although you're better off registering for all these at once as well - you'll get a t-shirt, and you'll have a pre-seeded heat time each week based on your overall ranking in the region).  

Class WOD

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

B. For time:

• 250m row
• 35 KBS (70/53)
• 250m row
• 35 box hops (24/20)

ROMIK

A. SMR: glutes/IT bands

B. supine hamstring stretch 2 min/side

C. pigeon 2 min/side

Post results and thoughts to comments.

**The video above is from the 2011 USA National Championships, the first two clips are of Ian Droze, our guest instructor at today's 9am Oly class.  

So don't miss class today! 

Post results and thoughts to comments 

"Sword in the Stone" deadlift tester.

**Announcements**

• Wow!  I almost forgot to mention today that tomorrow's 9am Oly class is going to feature a special guest coach.  CrossFit competitor turned USA Olympic weightlfting athlete, Ian Droze.  We've had his teammate and friend, Billy Bybee, come to work with us in the past and it's a very cool experience.  This will be a great opportunity hone your Oly skills.  Don't miss it!!!  9am tomorrow!   

Class WOD

A. clean and jerk: 20 min technique work (up to about 85%)

B. 5 rounds for time:

• 8 ground to overhead (135/95)
• 16 steps barbell back lunges 

ROMIK

A. SMR: shoulders/traps

B. supine hamstring stretch 2 min/side

C. wall of death 2 min/side

Post results and thoughts to comments.

 Well, I'm sure y'all were super pumped to get a week's worth of Disney pics, but alas, the hotel firewall will not allow me to upload them.  Luckily for us though, Matt has a solid backlog of old school Gaines workout photos! 

Class WOD

A. 5 rounds for time of:

• 400m run
• 15 COVP pullups
• 15 burpees

B. 75 GHD situps

DD WOD (Open gym please: 1-4pm)

*Choose one (strength or endurance) based on your needs.

Strength

A. deadlift: 5-4-3-2-1-1-1; rest as needed

Endurance

A. 500m row for time x 3; rest 5 min

ROMIK

A. SMR: quads/calves

B. pigeon 2 min/side

C. wall of death 2 min/side

Post results and thoughts to comments.

The Open begins next week!  If you haven't registered yet, here are the links:

• First register with CrossFit.
• Then register to compete with us at our South Bay Open events.

**Remember, you don't have to compete live at the South Bay Open events to participate.  We'll also be judging and verifying workouts all during the week at the gym for anyone who can't make the weekend events.  You also don't have to feel like you've "peaked" in order to do this.  The Open is designed to be "inclusive" for as many people to give it a shot as possible.  The workouts shouldn't be overly technical or advanced.  If you're on the fence, I'd encourage you to register with CrossFit at least.  It's only $20, and you don't want to get 3 weeks in and realize you can totally do it and wish you had an official ranking.

Class WOD

A. muscle-up practice 15 min

B. "Elizabeth": 21-15-9 reps for time of:

• squat cleans (135/95)
• ring dips

Post results and thoughts to comments. 

Aaaaahhh... Disney magic.  

**Sorry for the late post y'all.  Drove down to Disney today (woohoo!) and got in around 11pm...  And btw, someone may want to take some pics at the gym this week and text them to me (408.656.7829 - I'll post the best ones), or you guys are gonna get a week's worth of Disney pics.  :)

Class WOD

A. split jerk: 3-3-2-2-1-1; rest as needed

B. For time:

• 800m run

   Then 3 rounds of:

• 10 wall climbs
• 20 K2E

   Then finish with

• 800m run

DD WOD: Choose one (strength or endurance) based on your needs.

Strength

A. front squat 3-3-3-3-3; rest as needed

Endurance

A. 10k standing wattbike ride for time

ROMIK

A. SMR: shoulders

B. shoulder mob work 5 min

C. supine hamstring stretch 2 min/side

Post results and thoughts to comments.