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
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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
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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 »