WOD 8.19.08
By cynthiabrown | August 19, 2008
TABATA Totals + Run
20 seconds of work + 10 seconds of rest for 8 rounds ending with a Mail Box Run
Count the total number of reps for each station.
(3 minutes max for the run and the rest combined)
Wall Ball (14#/10#) + RUN
Row (Calories) + RUN
Box Jumps (24″/20″) + RUN
Push-Ups + RUN
Burpees + RUN
Great work today everyone….that was a tough 35 minutes!
Topics: Cynergy Central | 1 Comment »
Saturdays WOD…Murph on Vacation!
By cynthiabrown | August 18, 2008
Thanks to everyone who participated in Saturdays WOD in Marshfield, MA at the beautiful home of Di and Kevin Shanahan!
Murph on Vacation
1 mile run
100 push ups
100 sit ups
100 squats
1 mile run
Special thanks to CFNE for having some representatives down for the day.
Topics: Cynergy Central | 2 Comments »
Thank You!
By Boot Camp | August 17, 2008
I just wanted to say Thank You to Dianne, Keith and Cindy for organizing and hosting another great challenge. The run on the beach didn’t seem half as bad, because you had the beautiful water, soft sand, and excellent breeze! Squats even felt better in the sand, because your heels automatically sunk in the ground! Everyone did an amazing job, and we should all be proud!
Dianne, your house is exquisite and thanks again for the invitation, and the great time!!
~Jamie
Topics: Cynergy Central | 1 Comment »
WOD 8-15-08
By Eric Morris | August 15, 2008
Good Morning everyone!
Today is Friday, like anyone hasn’t noticed! Its time to get that last CrossFit workout in for the week and get ready for the weekend! Like Cindy likes to stay, “work hard, you have all weekend to rest up!” Take her advice and charge through today’s workout everyone!
Main event: AMRAP for 8 minutes for each circuit
Circuit one
5 dead-lift (185 men / 135 women)
10 sit ups
15 pull ups
Circuit 2
5 Shoulder press (95 men / 65 women)
10 back extensions
15 burpees
Circuit 3
5 back squat (135 men / 95 women)
10 knees to elbows
15 box jumps
Enjoy your weekend everyone! I hope all of you have a great time at this Saturday’s WOD challenge!
I am on vacation next week (yeah I know, I can’t believe the former intern gets vacation either!) so have a great week next week and work hard! I will see you all the following week!
Stay strong,
Eric
Topics: Cynergy Central, Workout of the Day | No Comments »
Indefatigable….
By Boot Camp | August 14, 2008
An interesting word I think.
Each day one camper is to end our workout with a word that brings about a positive reaction/feeling for the group. Our first “word” was yesterday and I would like to thank Tom for enlightening us with “indefatigable!”
We have made the “word of the day” something new for our bootcamp. I would like to thank the 6am bootcampers in Norwell for defining that word for me each day I have the privelage of working with them.
The definition… I thought you would never ask! Showing sustained enthusiastic action with unflagging vitality… Priceless!
A special shout out to Elizabeth for doing an awesome job on her DB thrusters. I knew you could handle that increase!
Buzz
Topics: Cynergy Central | 3 Comments »
You Are Beautiful - by Jon Gilson, againfaster.com
By Boot Camp | August 14, 2008
This article was sent to me a while back by Maureen (6 a.m. CrossFit). I fell in love with this! Jon Gilson’s words are so powerful. In today’s world of celebrity-mania, the era of reality television, and the so-called image of health, our vision of “beauty” has become blurred. I thought this to be an important article for the ladies. Wear those ripped calluses with pride!!! Thanks Maureen!
YOU ARE BEAUTIFUL, by Jon Gilson againfaster.com
If I were feeling a little more lawless, I’d gather all the copies of Cosmo and Seventeen, douse them in kerosene, and strike a match. I’d throw in reams of print ads from Calvin Klein and watch with delight as Kate Moss’ stick-thin image was reduced to carbon. I’d add copies of Shape and Runner’s World until the flames reached toward the heavens, and then I’d crank call the editorial desk at Muscle and Fitness until they stopped publishing pictures of women on steroids.
I’d get the master tapes of America’s Next Top Model and dub over them with “Nasty Girls”, broadcasting the results on every television station in America. I’d skywrite “CrossFit.com” across the Boston skyline, and gently admonish the hoards of long distance runners trotting along the Charles River—with a bullhorn.
I’d take every woman with mass media-induced ideals of beauty, and I’d show them what it really means to be beautiful.
Beautiful women are strong and powerful. They are athletes, capable of every feat under the sun. They have muscles, borne of hard work and sweat. They gauge their self-worth through accomplishments, not by the numbers on the bathroom scale. They understand that muscle weighs more than fat, and they love the fact that designer jeans don’t fit over their well-developed quads.
They know that high repetitions using light weights is a path to mediocrity, and “toning” is a complete and utter myth. They refuse to succumb to the marketers that prey on insecurity, leaving the pre-packaged diet dinners and fat-burning pills on the shelf to pass their expiration date.
Beautiful women train with intensity. The derive self-image from the quality of their work and their ability to excel. They don’t wear makeup to the gym, and they wouldn’t be caught dead with a vinyl pink dumbbell. They move iron, they do pull-ups, they jump, sprint, punch, and kick, and they use the elliptical machine—as a place to hang their jump rope.
They spend their weekends in sport, climbing walls, winning races, and running rivers. They laugh as they sprint circles around the unschooled, turning the image-obsessed into benchwarmers. Beautiful women don’t care if they’re soaked in sweat and covered in dirt, if their nails are chipped or their hair out of place. They care only about quality of life.
Beautiful women are happy, healthy, and strong, and they’re right there beside me, tossing conventional beauty on the ever-growing flames of what used to be.
Be beautiful.
~Holly
Topics: Cynergy Central | 5 Comments »
WOD 8-13-08
By Eric Morris | August 13, 2008
Good Morning!
I hope everyone has been paying attention to the recent gymnastic events in the summer Olympics because today’s workout will make you feel like your part of the U.S. national team! Granted, those fine athletes have been training since they could walk, and have muscles popping out of their ears, however I truly think Cynergy could assemble quite the competitive team!
Have fun with today’s workout everyone! Push hard and think of those olympic rings!
Main event: Dianne
Follow a rep scheme of: 21 -15 - 9
Exercises:
Dead lift: 225lbs for men / 185 lbs for women
Handstand push ups (really try to touch your head to the ground!)
Stay strong,
Eric
Topics: Cynergy Central, Workout of the Day | 3 Comments »
ZONE: Pork Fillet with Fennel
By cynthiabrown | August 13, 2008
This new Zone™ Italian recipe is balanced with a precise amount of macronutrients to help you stay In the Zone™. Pork tenderloin is a good source of lean protein; adequate amounts of protein help you from getting hungry by stimulating the release of glucagon, which keeps blood sugar in a healthy range by releasing stored carbohydrates. This recipe also contains apples which are high in dietary fiber. Dietary fiber can help with digestion.
This recipe is direct from our Zone Partners in Italy.
Filetto di Maiale con Finocchi 
2 – 4 Block Meals
Ingredients:
8 oz. pork tenderloin
1 bulb of fennel
1/3 cup orange juice
2 cups apples
2 tablespoons raisins
1 tablespoon Zone Extra Virgin Olive Oil
1 oz. white wine (optional)
2 teaspoons grated orange peel
ground cinnamon - pinch
salt -pinch
Instructions:
Preheat oven to 350°F. Cut pork into 4 pieces and quarter the fennel bulb. In an oven proof skillet heat the oil and then add the pork and fennel to brown. Brush with the wine, adding a bit of salt and the orange peel. Cover and place in oven, bake for about 30 minutes. Place raisins in orange juice and cinnamon for 30 minutes to plump up. Cut apples into thin slices. Heat a grill pan and add apples to slightly cook and create grill marks. Place apples on a plate with the softened raisins and the orange juice. Serve together with the pork.
For more delicious Zone recipes click here.
Topics: Nutrition | No Comments »
WOD 8-12-08
By Eric Morris | August 12, 2008
Morning!
Tuesday is here and so is another opportunity to give yourself something it deserves. A solid hour of hard work!
I had a conversation recently where some colleague’s of mine couldn’t understand why people do such crazy things in the gym and why on god’s green earth would someone work out hard enough to become seriously nauseous.
I laughed in my mind and thought about how I usually feel after a workout. If I worked out correctly, I am indeed nauseous, out of breath and exhausted. You know what else I am and here is something too many people miss: I am probably the happiest and most alive I will feel all day or all week for that matter. Its a beautiful thing to know you have pushed yourself extremely hard and completed such a daunting task.
Everything you do in the gym is for yourself and only yourself. Go ahead and be selfish. No one else should get the credit of your accomplishment.
Main event: Blender
1000 meter row + 25 kettle bell swings
island run + 25 push ups
500 meter row + 25 knees to elbow on the bar
mail box run + 25 wall balls (14lb women / 20 lb men)
Complete Annie if time allows
complete double unders and sit ups in the following rep scheme:
50, 40, 30, 20, 10
1 double under = 4 regular jumps
Stay strong everyone!, Work hard, and enjoy that post workout feeling!
Eric
Topics: Cynergy Central, Workout of the Day | No Comments »
Chicken Waldorf Salad with Yogurt, Blue Cheese and Chive Dressing
By cynthiabrown | August 12, 2008
Makes 4, 4-block meals
Blue Cheese Dressing
1 Protein, 1 Carb
½ cup organic low-fat yogurt
6 Proteins
6oz Crumbled blue cheese
1 Carb
1/3 cup lemon juice
2 t freeze dried chives
¼ t ground black pepper
¼ t finely ground sea salt (optional)
Chicken Waldorf Salad
1 Carb
10 cups romaine lettuce
9 Proteins
9 oz of cooked, cubed, chicken breast meat
16 Fat
48 Walnut halves, lightly toasted and crumbled
5 Carb
2 ½ cups red seedless grapes
8 Carb
4 small tart apples, washed, cored and diced
½ Carb
Juice of ½ orange
Instructions:
- To make dressing, combine the yogurt and blue cheese in a small bowl. Mash with a fork, leaving some lumps in place. Stir in lemon juice and chives. Add pepper and sea slat if desired.
- Divide the greens, chicken, walnuts and grapes among 4 serving plates or containers with snap on lids. Toss the apple slices with the orange juice and arrange them over the salads.
- Pour the blue cheese over the salads just before serving.
Variations: you can substitute 9 oz of water packed tuna for the chicken
from Meals in Seconds by Barry and Lynn Sears
Topics: Nutrition | No Comments »