Join Cynergy's Newsletter
Email:


Getting Started with Cynergy CrossFit

Friends of Cynergy CrossFit

Albany CrossFit

CrossFit

CrossFit Cape Cod

CrossFit Gotham

CrossFit Invictus

CrossFit Milford

CrossFit New England

CrossFit North Fort Collins

CrossFit Performance

CrossFit Persevere

CrossFit Providence

CrossFit Watertown

MaD CrossFit

North Shore CrossFit

Pioneer Valley CrossFit

Topics


Links


Cynergy CrossFit

WOD 3.11.10

By cynthiabrown | March 11, 2010

Mike Finley

Strength:  Squat Cleans 1-1-1-1-1-1-1

Colleen

100 Mile Buy-In: 4 X 400 M Run (1:2- work:recovery)

Sectional Competitors:

5 reps @ 55% 1 RM

5 reps @ 65% 1 RM

5 reps @ 70% 1 RM

5 reps @ 80% 1 RM

5 reps @ 85% 1 RM

Topics: Cynergy Central | 1 Comment »

Jeremy

By cynthiabrown | March 10, 2010

In honor of three year old Jeremy Bloniasz who lost his life in a tragic accident July 6, 2006.

 

Over Head Squats 3-3-3

followed by…

Jeremy

21-15- 9

OH Squats (95/65)

Burpees

Mike Bearce

Jen Tully

Kristen Haskell

Mike Smith

Bobby Doherty

——————————————————————————

100-Mile Buy In: 8 X 200 M Partner Relay Sprints

Topics: Cynergy Central | 2 Comments »

WOD 3.09.10

By cynthiabrown | March 9, 2010

5 AM

 

Max Rep Push Ups


followed by….

KAREN

150 Wall Balls (20/14)

 

followed by…

30:20 x 4 Rounds

GHD Sit Ups

Barbell Rollouts

L-Sits

Plank Holds

Bobby Diliddo

Mark Robertson and the plank hold with Sophia and Olivia

 

*100 Mile Challenge Buy In

2- 800M Runs

*rest 3 Minutes between rounds

 

Topics: Cynergy Central | No Comments »

Cynergy CrossFitters Climb Mt. Kilimanjaro, Africa

By cynthiabrown | March 9, 2010

 

Diana Rosenstein, Maureen Lane, Chief John Llewellyn and Suzi Llewellyn

WOD: Climb Mt. Kilimanjaro for time:

On behalf of all of us at Cynergy CrossFit,  we congratulate the 4 of you on the WOD of a lifetime!

8 Days up and 2 Days down

The tallest free standing mountain in the World….19,340 feet!

Climbing through 9 Climates…90 degrees at the bottom, glaciers at the top…does it get any better than that?

I know I speak for everyone when I say how incredibly proud and honored we are for you all!

Welcome home!!!

 

From MEL:

It was truly the most unbelievable, incredible, and amazing experience of my whole life. It was so incredibly hard – mentally and physically (the altitude makes just getting dressed a workout) – but I never considered quitting and always knew during the climb that I would make it.  I faced and conquered a lot of fears/doubts/insecurities in that trip. Truly a life changing and empowering trip!  The guides praised the 4 of us for always sticking together and pushing each other and helping each other when we needed it – we told him that is what we do every morning!

Topics: Cynergy Central | 10 Comments »

WOD 3.08.10

By cynthiabrown | March 8, 2010

6 AM

 

2 Deadlift (60% 1 RM) x 8

*focus on perfect form.  1 min rest between lifts

followed by…

400 M Run

15 Unbroken Burpees

400 M Run

15 Unbroken Burpees

400 M Run

Tim and Chris

Happy Birthday Sean!!

Topics: Cynergy Central | 2 Comments »

Sunday Morning Service, 3/7/10

By Chip | March 7, 2010

Shoulder Press
5-5-5-3-3-3

Great job to the Sunday faithful today! Enjoy the rest of your weekend!

Topics: Cynergy Central | No Comments »

WOD 03.06.10

By cynthiabrown | March 6, 2010

BADGER

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

3 Rounds for time….

30 Squat Cleans

30 Pull Ups

800 M Run

 

9 AM OPEN Gym

21-15-9

Deadlift (225/150)

OH Squat (135/95)

OR

EMOM 20

2 Clean & Jerks (70% 1 RM)

6 KB Swings (2 pood/1.5 pood)

 

POST WOD North Weymouth Hill Run

Chip and Alex on lap 6

Eric with the gas mask and Jeff Cuozzo and Mike Rooney with the sandbags on round 6!

Great work today everyone!! That was tough!

Bill Butler and Trish were there but missed the group photos!

Trish, we all wish you the best of luck tomorrow with your Cheerleading competition!



 

 

Topics: Cynergy Central | No Comments »

WOD 03.05.10

By cynthiabrown | March 5, 2010

5 AM …great having  Dan Bruce back in!!

 

SKILL:  Row Techniques

10 Rounds for Distance

30 Second Sprint

2:30 Rest

*record each rounds distance and damper settings

The finer techniques of the row can make a huge difference in your workouts.

Proficiency of the movement is a skill that requires practice.  You all now have a really clear idea of where you need to be in terms of making the most out of each pull…..practice, practice, practice!

Have a great weekend and we hope to see you all out for the N. Weymouth Hill Run tomorrow….meet here after Open Gym!

I just do NOT know what to say about this?  any ideas?


 

Topics: Cynergy Central | 16 Comments »

WOD 3.04.10

By cynthiabrown | March 4, 2010

Mike, Mark  and Ryan

 

3 Rounds…

AMRAP 1-Minute Double Unders

2-Minute Recovery

Rest 8 Minutes then….

TABATA SOMETHING ELSE

*32 Consecutive rounds of 20 seconds of work with 10 seconds of rest

*complete 8 rounds of tabata in each of the following stations…

Pull Ups

Push Ups

Sit Ups

Squats

*record total number of reps

Bobby K and B

Darvin

————————————————————-


At the Chalkboard:  Threshold Training

by Greg Glassman

Finding a balance between technique and intensity is one of the things that separates good trainers from great trainers, and it’s one of the keys to getting optimal results from the CrossFit program.

According to Greg Glassman, “control” is just another thing that can be stressed to produce favorable adaptations, just like your cardiorespiratory system must be stressed to produce greater endurance. The ability to maintain greater control at higher speeds must be trained, and CrossFit will help you do that. As you develop better technique and control at high speeds, your power output will increase.

As an analogy, consider a typing test: an outstanding score is a combination of great speed and precise accuracy, and the goal is to improve the output both through practice and training. Working with weights is very similar.

“No one has ever suggested in any endeavor that the best accuracy came about, the highest overall proficiency ever came about, by never testing the speed of the movement.”

Topics: Cynergy Central, Workout of the Day | 3 Comments »

Team Chaos

By cynthiabrown | March 4, 2010

Tracey’s Tornadoes took on Jenna’s Hurricanes in team chaos today. The Hurricane’s won a close game squeaking out the win…Graciously the Tornado’s cleaned the snow off the Hurricane’s cars!

Team Chaos:

20 Of everything done individually and scored as a team…..

Push ups

Sit ups

Squat thrust

Push Press

* Mail box run

Ring rows

Jumping pull ups

KB Swings

Box jumps

Wall balls

Topics: Cynergy Boot Camps, Cynergy Central | No Comments »

« Previous Entries