By cynthiabrown | July 3, 2009
The Card Game
in teams of 2-4 players….
Each team receives a deck of cards.
The object of the game is to see which team can go through the entire deck of cards the fastest.
Hearts=Burpees
Diamonds=Pull Ups
Clubs=Box Jumps
Spades=Handstand Push Ups
The number value represents the number of reps.
Face cards =15 reps
ACE=11 reps
Joker=200 M Sprint
When the Joker is pulled everyone must finish their exercise, run the 200 M then the next card pulled will be double the reps. That continues until the next Joker is pulled.
When complete, there is a group 1 Mile run.
Winning team at 6 AM
Second place team at 6 AM
Enjoy your holiday weekend everyone!
No classes Saturday and Sunday… Homework assignment will be posted tomorrow morning.
Topics: Cynergy Central | 2 Comments »
By Keith | July 3, 2009
“I always remember an epitaph which is in the cemetery at Tombstone, Arizona. It says: ‘Here lies Jack Williams. He done his damnedest.’ I think that is the greatest epitaph a man can have – When he gives everything that is in him to do the job he has before him. That is all you can ask of him and that is what I have tried to do.”
President Harry S. Truman
Topics: Cynergy Central | No Comments »
By Cara | July 2, 2009
Hi Everybody, Cookouts and partys on the 4th are about the food but they are also about the drink. We all know that alcohol is not the best to be drinking on strict Paleo because it does contain sugar. Even glutein free beer contains corn and rice. Here are some of the better choices to drink if you are going to splurge this weekend: ~Tequila is the best hard alcohol to drink on Paleo. It is from the agave plant. Its the only alcohol from a plant and not made from grains.
Mix Tequila with some fresh lime or any fruit you would like, add some seltzer water and you have a refreshing drink.
I also did some investigating on the best gluten free beers. These were top of the list: ~Bard’s Beer (bardsbeer.com) ~Green’s (merchantduvin.com) ~Redbridge (redbridgebeer.com) ~NEW GRIST (lakefrontbrewery.com)
Also for people who want some non-alcohol drinks go to Paleofoods.com. Under beverages (cold) There are some great summer recipes.
Have a Happy and Healthy 4th of July
Topics: Cynergy Central, Nutrition | 2 Comments »
By cynthiabrown | July 2, 2009
Rich
SKILL WORK:
1-Arm Barbell Push Presses
1-Arm Barbell Deadlift
Followed by…2 Rounds for time…
12 Right Arm Barbell Push Press
12 Left Arm Deadlift
800 M Run
12 Left Arm Barbell Push Press
12 Right Arm Barbell Deadlift
Di
Lori
Helen
Jen
Lindsey
Topics: Cynergy Central | 7 Comments »
By Keith | July 2, 2009
Desiderata
– written by Max Ehrmann in the 1920s – “Found in Old St. Paul’s Church”!
Go placidly amid the noise and the haste, and remember what peace there may be in silence.
As far as possible, without surrender, be on good terms with all persons. Speak your truth quietly and clearly; and listen to others, even to the dull and the ignorant; they too have their story. Avoid loud and aggressive persons; they are vexatious to the spirit.
If you compare yourself with others, you may become vain or bitter, for always there will be greater and lesser persons than yourself. Enjoy your achievements as well as your plans. Keep interested in your own career, however humble; it is a real possession in the changing fortunes of time.
Exercise caution in your business affairs, for the world is full of trickery. But let this not blind you to what virtue there is; many persons strive for high ideals, and everywhere life is full of heroism. Be yourself. Especially do not feign affection. Neither be cynical about love, for in the face of all aridity and disenchantment, it is as perennial as the grass.
Take kindly the counsel of the years, gracefully surrendering the things of youth. Nurture strength of spirit to shield you in sudden misfortune. But do not distress yourself with dark imaginings. Many fears are born of fatigue and loneliness.
Beyond a wholesome discipline, be gentle with yourself. You are a child of the universe no less than the trees and the stars; you have a right to be here. And whether or not it is clear to you, no doubt the universe is unfolding as it should.
Therefore be at peace with God, whatever you conceive Him to be. And whatever your labors and aspirations, in the noisy confusion of life, keep peace in your soul.
With all its sham, drudgery, and broken dreams, it is still a beautiful world. Be cheerful. Strive to be happy.
Topics: Articles, Cynergy Central | 6 Comments »
By cynthiabrown | July 1, 2009
Sgt. 1st Class Daniel B Crabtree
Special Forces Weapons Sergeant
Ohio Army National Guard Company B, 2nd Battalion
19th Special Forces Group (Airborne), Columbus, Ohio
Killed in action on the 24 June 2006 when a roadside bomb exploded next to his vehicle during a combat patrol near Al Kut, in east-central Iraq
Age 31 originally of Hartville, Ohio
Today’s workout is in honor of you….
Daniel
50 Pull Ups
400 M Run
21 Thrusters (95/65)
…thanks for your service Daniel. Great WOD for a well deserving hero. RIP
Welcome back Karen!
Vicki has come full circle on her Thrusters!
Suzi's Mom came for a visit today!!
Daniel left some skin on the floor for this one!!
Carse
Buzz
B
Topics: Cynergy Central | 14 Comments »
Congratulations to Laura and Mike Smith!
Their son Jacob Thomas Smith was born
June 25 at 3:25 PM
6 pounds, 3 ounces and 19 inches long.+
Nice work guys! He is beautiful!
Topics: Cynergy Central | 10 Comments »
By Keith | July 1, 2009
This is from the Fitness Spotlight. A blog that looks at many aspects of fitness.
I am usually skeptical of these kinds of blogs, [because they tend to focus on what is easy and not necessarily what works.] Like walking as fitness.
But this one seemed to have their shit together.
By Mike O’Donnell
The Biggest Workout Mistakes People Make
I see it in every gym, people giving 110% doing some of the craziest things. People spending hours and hours in there daily for 7x a week, yet they look the same month after month. What is going on? There are more people working out nowadays, belonging to gyms, hiring personal trainers, buying supplements, on so called “diets”, and yet the results are not showing! Sadly it seems most people are making so many mistakes when it comes to training, yet they just keep right on trying. If we can see what we need to be doing, and more importantly what we don’t need to be doing….then maybe the results will start to finally show! These are the biggest workout mistakes that I see today:
Focused on How Many Calories are Burned Working Out: Honestly what does this matter in the overall scheme of the whole day and fat burning? Assuming that fat burning is your goal, does that mean doing more and more exercise just burns more and more fat? NO! Who said you are even burning fat in the first place? What about stored glycogen? What about breaking down muscle? What about that subway sandwich you had an hour ago? Really this mentality is what is keeping most people from focusing on what matters, your eating! Diet/Nutrition is where 85% of your results come from and will even tell the body hormonally when to burn fat, and when to NOT burn fat. Forget how many calories you are spinning away, you don’t know what is really going on inside of you. Prime your body for all day fat burning and use your workouts as the right hormonal trigger for it.
More is Better When it Comes to Working Out: This goes hand in hand with thinking that you are burning more fat with more exercise, which is not true. Not too mention the more people workout, the lower they drop their blood sugar and if they go too hard and go into a hypoglycemic state guess what will happen, they will rebound with sugar cravings and most likely end up drinking/eating more calories than they even burned in the first place. Not too mention the increase of cortisol you will get from extended workouts (over 45-60min) that will start to break down and use muscle as fuel. Also when it comes to resistance training, I see people wanting big muscles yet they do the same workout 4x a week. How is your body supposed to grow muscles if you keep breaking them down and never give them time to grow? Remember the saying that “muscles do not grow in the gym”. So resistance train a few times a week, then go home and eat and sleep to grow the muscles. How do you expect the build a big house (muscles) if you keep smashing it down during the construction period?
Carb/Sport Drinks are OK Before, During and After a Workout: This could be titled instead “don’t believe everything you see on TV or read in advertisements”. If you look around you would think that you need Gatorade all day long (did you know they have an AM version? Are you kidding me?). So you have people working hard on a bike, rowing machine, treadmill (whatever) and then drinking a sugar drink for more energy? Ok, if you are an athlete and are training for increased endurance or power during a 3 hour workout and need ongoing fuel, then maybe you need something….but if you are the average person trying to burn fat and pumping sugar into your body in the process…..you are somehow expecting the rules of fat burning to not apply to you! Forget the workout drinks, drink some water and go burn some fat instead…..well that is only if your diet is also on target to allow you to.
Not Lifting Heavy Enough: Whether it is women afraid to get bulky muscles (won’t happen), magazines saying you need high reps to “tone” (which is a fancy word for burning fat around a muscle….which doesn’t happen lifting something 50 times), or just people afraid to challenge their muscles for safety reasons. Hands down you get the best results for strength and muscles when you lift in a range of 5-10 reps. So if you are new to exercise, hire a trainer to show you how to properly and safely lift. Exercises and heavy weights do not hurt people……people doing all the wrong things hurt themselves! So forget all those magazines with 40 reps of some lying side leg lift…..go do some lunges and eat right and you will be more tone than anyone reading those magazines….as those people tend to have a lifetime subscription for a reason.
Spot Reduction and Isolation Movements are the Focus: Want big triceps? Do some heavy dips. Want big biceps? Do some heavy chinups. Want big calves? Sprint! While you can add in some isolation movements in a workout if you like, they should be at the end and all done within 10minutes. The bulk of your workout (whether you goal is fat loss or gaining muscle) should be with compound body movements (see a pattern here?) like squat, deadlift, overhead press, pullups, etc. Isolation movements are for bodybuilding magazines to keep writing about so they can sell new subscriptions for years to come. Want abs? Then hold something heavy over your head and brace it with your abs….or do a plank. Forget the situps and go focus where it matters….with your eating.
Ok so we have gone over alot of mistakes people make, but now what are some of the solutions then? It’s easy…..keep it simple and focused and consistent…..results will follow!
Stop Listening to Advertisements and Magazines: You don’t need a gatorade, you are not training for 4 hours a day like a professional athlete, there is no such thing as spot reduction no matter how many ab crunches you do (or whatever ab-infomercial tries and sell you on). Advertisements and magazines are there to sell you on something, just remember that.
*
Topics: Cynergy Central | 6 Comments »
By Cara | June 30, 2009
Fourth of July is right around the corner and for many of us that means cookouts,parties and a lot of non Paleo foods. I think we should all try and help each other out and list some of our favorite recipes Paleo style. The web site paleofoods.com has great recipes lets see if we have any good recipes to add. We can make it a Paleo 4th of july.
Topics: Cynergy Central, Nutrition | 1 Comment »
By cynthiabrown | June 30, 2009
John
Every Minute on the Minute for 30 Minutes….
3 Burpees
6 Push Ups
9 Double Unders (or 40 singles)
———————————————————————— Wanted to share some shots from the PM class yesterday….
Trish...Happy Birthday Trish!!
Drew
Laurie
Holly
Scott
Topics: Cynergy Central | 3 Comments »
