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Entries in CF Games Stuff (4)


Monday July 13, 2009

An excited crowd awaits the next deadlift attempt.


Final Results of the 2009 CrossFit Games


1st Place:  Miko Salo, the fittest man on earth!

2nd Place: Tommy Hackenbruck

3rd place: Mo Kelsey


1st Place:  Tanya Wagner, the fittest woman on earth and last years 2nd place finisher

2nd Place:  Charity Vale

3rd Place:  Carey Kepler


Okay, enough of that stuff, let's get to work.


Strength Work

3 rounds of max handstand push ups in one minute - with one minute rest between rounds.


AMRAP in 15 min. of:

  • 5 Front Squats (135#/95#)
  • 10 Push ups
  • 15 Wall ball shots

Post number of rounds to comments.



Sunday July 12, 2009

Joey on his way to a new max deadlift of 405lbs!


CrossFit Games Update

It was a great day in Aromas.  Tons of fun and amazing competition.  Joey had an impressive showing, but didn't quite make the cut to Sunday.  Here's a brief rundown of how it all played out.

It started off with Joey placing 21st in the 7k hill run which put him well ahead of some of last year's top 10 athletes.  This was one grueling run that saw a few athletes not even make it over the finish line before passing out or cramping up.  He then set a new personal best on the deadlift going to 405lbs!  The third event was the sand bag carry (a 170m sprint uphill with two 35lb sandbags).  He did well in this considering he had a little trouble at first getting a handle on the bags.  But he surged ahead passing three guys and finishing 2nd in his heat.  

His last event was rowing, which he always does well at, and hammering a stake into the ground with a sledgehammer... something he would admit he has not had much practice at.  In fact, this event heavily favored those with a hammer/ax specific skill set (too heavily I think)... as evidenced by the fact that the three firefighters in the competition absolutely flew through this workout.

Unfortunately, problems with the hammer were too steep to overcome and Joey was cut out of the final workout by only one spot! They took the top 54 and he was 55th at that point.  Not too shabby though, being the 55th fittest man on earth!  

Joey, we're all super proud of you, and feel you deserve at least one or two days off before you start training for next year. ;-)  

Great Job though, and thanks for representing for Cadence!  YOU ROCK!


Rest day, and not just for Joey.  Have a great Sunday everyone!  


Saturday July 11, 2009

Joey on the rings at the CF Games qualifiers


Today's the day.  Day 1 of the CrossFit Games!  We're all down in Aromas cheering on Joey today, so our CrossFit classes are canceled.  There will be a group cycle class at 730 and a C-Sport class at 830 though.  And the gym will be open until 11:30 today if you'd like to go in and make up a missed workout from the week.  

Christine, our resident Jump Rope expert, will be there holding down the fort so maybe you can swing by and work on your double unders.


Run St. Joseph's hill above Lexington Dam.  

Hey, Joey has to run 7k in the hills today too - might as well share in his pain!

Post time and route to comments.



Friday July 10, 2009

Handstand Step-ups


Well, it's just one day until the Games begin.  We're just starting to learn what Joey's going to be up against this weekend.  So far, we know he will have 5 workouts Saturday, and 3 on Sunday... Yikes!  We also know the first two on Sat will be:

1) a 7km extreme hill run over the rough terrain of the hills and canyons in Aromas. This should be a good one for Joey.  

2) A timed max Deadlift workout. (not exactly up his alley)

So the WOD for tomorrow will be to choose one of the last two workouts Joey will be doing on Sat.  We don't know what they are yet, but will find out at 6am Friday.  So I'll post those as soon as they're announced.  If we get enough people trying them, maybe we can give Joey some strategy hints for the competition. 

For more info on the Games and the workouts, go to:


Okay, so we now know the rest of the workouts... sort of.

3) Row 500m / Hammer 4 ft spike into the ground / Row 500m  for time

4) 170m incline sprint carrying two 35lb sandbags.

5) All we know are the exercises (Barbell Snatch and Wall ball shots), but who knows how they'll prescribe them.  I took a guess in our WODs for today.


Choose one of the following:

Workout option 1

1 round for time of:


  • Row 500m
  • 20 Sledgehammers on the tire per side
  • Row 500m


Workout option 2

AMRAP in 10min of:


  • 10 Power Snatches (95#/65#)
  • 20 Wall ball shots (20#/14#)