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May Detox is Done!

By Di Shanahan | May 22, 2013

Congratulations to all those who participated in the 21 day sugar detox.    Eliminating sugar from your life is one of the best choices you can make for yourself and your family.

According to Dr. Mike Eades, author of Protein Power Lifeplan, (http://www.proteinpower.com/drmike/diabetes/the-sugar-hypothesis/)

“It’s much more important for your long term health to work on keeping your blood sugar down than it is to work to keep your cholesterol down. It’s especially important when you realize that most people try to keep their cholesterol levels at bay by consuming a low-fat, high-carbohydrate diet, which is a diet containing, in many cases, a cup and a half to two cups of sugar equivalents per day. Now, remember, a normal blood sugar equates to only a teaspoon of glucose dissolved in the blood. So, it shouldn’t take a rocket scientist to realize that a couple of cups of sugar added to this teaspoon will rapidly run blood sugar levels up, up, up. This misguided effort to focus on cholesterol levels can only end up increasing the risk for early mortality from heart disease, the very thing reducing cholesterol is supposed to prevent.  What’s the best way to keep your blood sugar low? How about by not eating a lot of it and letting the body make the sugar as it needs it. In my clinical experience, most patients on low-carbohydrate diets reduce their blood sugar levels into the 75-85 mg/dl range.”

With every challenge we hope you take away something that will improve your life and your health.   What did you discover about yourself during the last 21 days?   What will you add back that you eliminated and why?

We will be doing 21 day sugar detoxes randomly throughout the year.   It is a great way to stay on the right track and keep sugar from sneaking back into your life.  No matter how clean you eat there is always room for improvement.

hot & sweet ginger-garlic chicken

ingredients:

preparation:

Yes, you can enjoy this recipe while on The 21-Day Sugar Detox

 

Topics: Nutrition, Paleo Recipes | 1 Comment »

WOD 5.22.13

By cynthiabrown | May 22, 2013

Snatch2

 

A.  3-Position Snatch 

* High Hang-Above Knee-Floor

* All movements completed every 90 seconds for 7 rounds

*Technique focused….choose a moderate weight

B.  Every 2 Minutes complete:

10 KBS (2/1.5), (L2 1.5/1), (L3 1/.75)

10 Burpees to a 6″ target

*this is at 90% intensity and both movements unbroken 

* 10 rounds

C.  Cool Down-Walk to Mailbox

Tonight’s Line Up

4 Teens

4:45 CFKids

5:30 CF

6:30 CF

Reminders:

Monday, Memorial Day we will be hosting the WOD for Warriors 21 Guns Salute from 8AM-10AM.  Heats going every 30 minutes.  If you are planning on coming in on Monday, you will need to contact Kara@CynergyCrossFit.com and tell her what time you will be here.  You will need a partner or we can supply one for you….just let Kara know!

Saturday June 1st we would love to have CCF come to QuincyCity CrossFit  and help us break the place in with a WOD!  We will be there from 10-2 ish and would love to have you all come by, check it out and play.  If anyone has friends in the Quincy area to bring in to WOD with us, please feel free to  invite them!  Can’t wait to have you guys be part of the new box!

ALI’s WOD is June 8th!  PLEASE help us support the Hamilton Family in participating or donating in order to help get the Park in Easton named after her.  Please click on the link and sign up….if you you do not have a team yet, we will find one for you!  REGISTER/DONATE

June 9th NURSE’s CHALLENGE   Need more nurses to sign up!  Please share the link with other CrossFit Nurses and let’s have a great showing for these hard working women!

June 15th Gynmnastic Clinic with Alicia Gomes.  Limited space available.  Please email me if you are interested.

Topics: Cynergy Central | No Comments »

Boston Strong First Responders Workout Marathon

By cynthiabrown | May 22, 2013

2320 21

 

The METROLEC SWAT team, in conjunction with Gillette Stadium, will host a 26-hour First Responder Workout Marathon to raise money to assist victims of the Boston Marathon bombing, including MBTA Officer Richard Donohue and the family of MIT Officer Sean Collier. All proceeds will be donated to The One Fund. The workout marathon will be held at Gillette Stadium on Saturday, June 22.  The workouts will be led by CrossFit coaches, kicking off at 2:50 p.m. and concluding on Sunday, June 23 at 5:00 p.m. It will be open to Military and First Responders, including Police, Fire, EMS and hospital emergency staff, all of whom are encouraged to enter teams. The endurance event will not be open to the public.Team size will be between 10 and 12 people and each team will be asked to raise a minimum of $2,600.00 in pledges per team. The workout marathon will consist of 26 separate workout stations in and around Gillette Stadium and Patriot Place. Each team, not individuals, must complete a set amount of repetitions per exercise station. The workouts will be geared toward people of all fitness levels. During the first six hours of the event, the entire team will be required to workout. After completing the first six-hour portion of the event, a minimum of six competitors must continue the workout. Teams will be allowed to rotate personnel through the 25th hour of the event. In the 26th and final hour, all teams will be encouraged to finish the event together.  All competitors will compete in and finish this event in the same way that they responded to the events at the Boston Marathon; one team, one mission.Details are developing related to post event festivities.  Family and spectator details will be posted soon. Stay tuned to the website for updates.Please visit our website for signup and event information.

All proceeds will benefit the 1 Fund.

Event June 22nd

2:50pm Start

Gillette Stadium

Team Size10-12 Can be mixed teams from different departments or disciplines

Entry Fee $2600 per team (minimum)

Each team is required to raise a minimum of 2600 dollars in donations.

Check to be made payable to Metro Swat Officers Association

Team Selection:  Police Fire Ems Public Health (doctors, nurses) Military

More Info

 

Topics: Cynergy Central | No Comments »

WOD 5.21.13

By cynthiabrown | May 21, 2013

 

 

001

 

6 AM Hamstring Flossing

A.  Deadlift 5-5-5-5 @ 2120 tempo

*increase weight each round

Tabata Deadlift 20:10 x 8

* use 40% of your 1 RM

* 2120 tempo, so you should only be getting 4-5 reps per round

 

4 sets:

B1 5 Pendlay Rows @ 1310 tempo

rest 1 minute

B2  AMRAP Ring Push Ups

rest 1 minute

 

C.  AMRAP 5

3 UB Toes 2 Bar

 

Tonight’s Line Up

4 Teens

5 CF

6 CF

Reminder:  NO CCF Rowing tonight

 

 

Topics: Cynergy Central | No Comments »

WOD 5.20.13

By cynthiabrown | May 20, 2013

 

006

 

6 AM

A.  Every 2 Minutes complete:

1 Shoulder Press

2 Push Press

3 Push/Split Jerk

 

B.  Every 90 seconds for 9 minutes complete:

10 Alt. Front Rack Lunge Steps

5 Front Squats

*focus here is on posture

* add weight each set if applicable

 

C.  3 x 8 DB GHD I’s @ 1311 tempo

002

 

Please help me welcome Marc Chauppetta…one of our recent graduates from Foundations!  Nice to have you join us at 6 AM today Marc!

Tonight’s Line Up

4 Teens

4;45 CFKids

5:30 CF

6:30 CF

Next Foundations Class starts June 3rd!   Register at the link to the right “Getting Started”

 

Topics: Cynergy Central | No Comments »

WOD 5.17.13

By cynthiabrown | May 17, 2013

HeroJeremiahWittman_th

 

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

WITTMAN

A.  Split Jerk.  Work  up to a heavy single in 10 minutes

B.  Fractured Wittman

EMOM 21

5 KBS (1.5/1)

5 Power Cleans (95/65)

5 Box Jumps ( 24/20)

Tonight’s Line Up

4:45 CFKids

5:30 CF

6:30 CF

Topics: Cynergy Central | No Comments »

Gymnastic Clinic

By cynthiabrown | May 16, 2013

Title: Gymnastic Clinic
Location: Cynergy CrossFit
Description: Get GymNASTY with CrossFit Games Athlete Alicia Gomes

June 15, 2013 – 10:00 – 2:00

Alicia

We are very pleased to announce that CrossFit Games Athlete Alicia Gomes will be here at Cynergy on June 15th from 10-2.

This Clinic is designed to target the more advanced gymnastics moves:

Registration

There is limited availability for this clinic and it is a first come first served.    If you are interested in attending, please contact Cynthia Brown at cynthia@cynergycrossfit.com to sign up!

The Clinic is $100

Hope to see you there!!

Topics: Cynergy Central | No Comments »

WOD 5.16.13

By cynthiabrown | May 16, 2013

006

 

A.  OLY Tech Work:  Squat Clean & Push Jerk

*”Open Book” and soft knees angled out at the start of the Push Jerk

B.  EMOM 12

1 Squat Clean + 1 Push Jerk

*focus on the cues set up in part A

C.  Complete at 75% Intensity:

AMRAP 10

50 ft shuttle run x 8 (tap outside line)

5 Burpees

15 KBS

Rest 5 minutes

AMRAP 10

75 Single Unders

20 Alt. Lunge Steps (think “Split Jerk” landing)

15 Anchored Sit Ups

002

Please help me welcome Tom Norcott to the Cynergy team!  Tom has completed his foundations training and will be joining the group classes.  Please make sure you welcome him when you see him come in!

Gald to have you Tom!

Tonight’s Line Up

4 Teens

5 CF

6 CF

Topics: Cynergy Central | No Comments »

WOD 5.15.13

By cynthiabrown | May 15, 2013

002

 

Mike in Chains

A.  Back Squat.  Work up to a heavy single in 12 minutes

B.  2 Back Squats @ 85% of what you established in part A , EMOM 10 @ 20X1 tempo

004

 

David and Larry

4 sets:

C1  2-3 Shoulder Press

rest 1 minute

C2 2-3 Weighted Supinated Chin Ups (No Kip) @ 30X0 tempo

rest 1 minute

005

Mike’s PR!

D.  4 x 30 second Plank Holds, rest 30 seconds

Incredible work today by the AM classes!  Some very impressive PR’s and improvements in all of these movements!  Keep up the great work!  Looking forward to seeing what the PM classes put up tonight!

Tonight’s Line Up

4 Teens

4:45 CFKids

5:30 CF

6:30 CF

 

***Just a heads up that we will be holding the Rowing Club WOD this Saturday at 10 AM…all are welcome!

Topics: Cynergy Central | No Comments »

May Detox Day 14

By Di Shanahan | May 14, 2013

Only 7 more days to go!      You should be noticing some of the benefits of no sugar right about now – sleeping better, not having to eat every few hours, no sugar ups and downs,  headaches should be gone.     Make sure you are eating enough fat, protein and good carbs.     There is no reason to be hungry.     For a list of good carbs click here   PracticalPaleo_GuidetoPaleoCarbs

Don’t be bored eating the same things over and over again.   I am often asked for recipes or ideas of what to eat.   Check out this list from Marksdailyapple.com.     http://www.marksdailyapple.com/primal-blueprint-recipes/#axzz2TBWpl7Rq      More recipes that you will ever need!    Note:   Not all are approved for this sugar detox…but you will find many that do not include sugar.    Many to enjoy now and next week when the detox is over!!!

Topics: Nutrition, Paleo Recipes | No Comments »

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