WOD 1.27.12
By cynthiabrown | January 27, 2012
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
Our Red Shirt Hero WOD is for you….
BRADSHAW
10 rounds for time of:
3 Handstand push-ups
6 Deadlift (225/155)
12 Pull-ups
24 Double-unders
Tonight:
5:00 Kids
5:30 CrossFit
6:30 Striking
Congratulations to Barbara and Walter! Our latest graduates from Foundations! Welcome guys!!
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WOD 1.26.12
By cynthiabrown | January 26, 2012
Casey
Jonesworthy
6 Rounds-Use reps for each round
Squats 80-64-50-32-16-8
KB Swings 40-32-25-16-8-4 (1.5/1)
Pull Ups 20-16-12-8-4-2
Jackie, Marc and Adele
Tonights Line Up
4 PM Teens
5 PM CrossFit
6 PM CrossFit
7 PM m Class
Red Shirt Friday tomorrow!
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Kids & Teen Challenge
By cynthiabrown | January 26, 2012
Title: Kids & Teen Challenge
Date & Time: Feb 11, 2012 @ 10:00 am
Location: Cynergy CrossFit
Cnyergy CrossFit will be hosting a Kid & Teen Challenge on Saturday, February 11th @ 10:00 AM. Ages 5 to 18.
This will be a fun event and is intended to introduce and spotlight Cynergy’s younger members! We will have an individual WOD and a partner WOD for relevant age groups.
REGISTRATION: We will have a sign-up list at the box, but you can also email us at info@cynergycrossfit.com with the child’s name and age. Please let us know by Thursday, February 9th if you will be attending.
If you are not a Cynergy member and have CrossFit Kids that would like to participate, please contact us at info@cynergycrossfit.com. We’d love to have you!
Topics: Challenges, Cynergy Central | 1 Comment »
FRC5 – WOD 3 – Smoke Showin’
By cynthiabrown | January 25, 2012
Kerrie of Marshfield Fire with Coach Jan
Smoke Showin’
10 Minute Clock
Athlete starts with
100 Sit Ups
In time remaining completes an ascending ladder of
Deadlift (135/95)
Barbell Push Ups
ex: Round 1: 1 DL/1 BB PU
Round 2: 2 DL/2 BB PU
Round 3: 3 DL/3 BB PU, etc…continue adding 1 rep of each until the time is up.
Buzz from the Mutual Aide team with Coach Jennie
Tom
Coach Dennis with team East Bridgewater PD
5 AM Civilians
Great work today everyone! Looking forward to tonight’s numbers!!
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WOD 1.24.12
By cynthiabrown | January 24, 2012
Jennie T
A. Strength: Push/Split Jerk
1-1-1-1-1-1-1
B. GOAT
4 reps EMOM 10
Chip
Tonight’s Line Up
4 PM Teens
5 PM CrossFit
6 PM CrossFit
7 PM CrossFit Striking
First Responders Challenge WOD 3 Tomorrow!
SAVE the DATE: Kids/Teens Challenge Feb 11th
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WOD 1.23.12
By cynthiabrown | January 23, 2012
Divide up the following in any way
2 K Row
1200 M Run
200 Double Unders
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Results from FRC 5 WOD 2: Double Indemnity
By cynthiabrown | January 23, 2012
Some pre WOD strategy for the team Sham Rockers representing CrossFit Southie for the FRC5 WOD 2 Double Indemnity
Left to Right: James Melberg – Sherriffs department, Joe Masley – back to photo, CFS coach, Matt Crane – BFD, Chris Cunningham – standing, MA National Guard MP, James Colvin – on rower BPD
Congratulations to all of the First Responders competing in this one! Another strong finish by Boston Fire representing CrossFit Florian
WOD 3 coming out to you on Tuesday! Well done!
| 1 | Boston FD | 19.32 | |
| 2 | Sham-Rockers | 19.52 | |
| 3 | Hanson PD/SWAT | 21.37 | |
| 4 | Halifax FD/Easton PD | 22.01 | |
| 5 | MPD 1 | 22.05 | |
| 6 | Team Outcast | 22.14 | |
| 7 | Bridgewater PD | 23.04 | |
| 8 | MPD 2 | 24.12 | |
| 9 | East Bridgewater PD | 24.5 | |
| 10 | North West Fire | 27.3 | |
| 11 | Mutual Aide | 28.59 | |
| 12 | Marshfield Fire | 30 | +1345 M |
| *Scaled | |||
| 13 | Barnstable County Sheriffs Department | 26.37 | |
| 14 | Falmouth PD | 28.42 |
Matt Crane from Southie
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Sunday Morning Service, 1/22/12
By Chip | January 22, 2012
Complete a 5 minute AMRAP at each station. Rest 5 minutes between stations.
A) 5 Overhead Squat (95/65)
10 Kettlebell Swings (53/35)
B) 5 Burpees
10 Wall Ball (20/14)
C) 5 Pullups
10 Pushups
D) 5 Deadlifts (225/155)
10 GHD Situps
Enjoy the rest of your weekend… Go Patriots!
Topics: Workout of the Day | No Comments »
CCFE Team WODs Jan Week 4
By cynthiabrown | January 22, 2012
WOD 1
CCFE Warm Up
5 K Run
OR
5 K Row
WOD 2
CCFE Warm Up
12 Hill Sprints – all out efforts
rest is walk down the hill + 1 Minute
OR
12 Elevated Row Sprints (200 M)
recover 1.5 x the work time
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THEN and NOW – AMBER DOHERTY
By Maureen Lane | January 21, 2012
With the Clean Eating Project recently kicking off, I wanted to profile someone who has truly embraced clean eating as a way of life – Amber Doherty. Amber has recently celebrated her 1 year anniversary with Cynergy. The changes she has made in that year to her health, physical appearance, and overall well being are nothing short of amazing. She has lost over 60 pounds, but most importantly has conquered a health issue with her dedication to clean eating and her Crossfit workouts. I recently had the pleasure of working with Amber on my team in the Paleo Challenge. She consistently got perfect and near perfect scores during the challenge and her dedication was second to none. She is the perfect example of what eating cleaning and Crossfit can do for you!
Amber, along with her husband and fellow Crossfitter, Jeff, have 3 sons and 2 granddaughters (Amber is the strongest Grandma I know!). She lives in Halifax in a log home that she and Jeff built themselves, cutting all the wood, milling it, and building the house . For many years they raised their own pigs, chickens, and cows (I think she needs to get back into this and raise us all some grass fed meat!) Amber came to Cynergy after her son, Gavin, started going with her nephew Bobby Doherty.
Here are some excerpts with my interview with Amber:
What do you love about Cynergy Crossfit?
I’ve always been active and led a physical life. I’ve joined a few gyms here and there but nothing ever gave me the results like Crossfit & Cynergy. I am still amazed and astonished. I would say the biggest part of the success is the people behind Cynergy, starting with Cindy and Keith and all the trainers right down to the members themselves. For one it’s all positive and uplifting. I love the way it’s a class structure. Everyone does the same workouts, we all agonize together but we all get through it. I would also have to say a big part of my personal success comes from the Paleo way of eating. Di’s blogs are sometimes a life saver. Treating the whole body was never a part of other gyms. It makes such a huge difference.
Your proudest achievement since joining Cynergy?
My proudest achievment is not in the physical appearance, but what all this has done internally. The summer of 2009 I found myself in the hospital with swollen feet and no explanation as to why. Finally with a Rheumatologist and an arsenal of medications I was told that I had a form of arthritis. How and why it started, a few explanations. How to stop / reverse it, no answers. The medications were 60mg steroids, 1 shot of enbral every week and 30mg of Methothrexate every week (the last 2 are immune suppressant drugs) All this so I could just walk without pain and control the swelling.
So here goes the research…changed up the diet a little bit….started walking… pushed the envelope on the medications… tried taking less and less and stretched the time in between dosages. After 1 1/2 years I had cut out the steroids and stretched the reaming out to every 10-14 days. But that was as far as my body would allow. A day late and I wasn’t a happy camper. Then comes Cynergy in Jan of 2011. Along with joining, they were doing the new years goals, part of which the Paleo way of eating came into play. I thought might as well jump in with both feet. Dropped the; breads & grains (this was the hardest for me), Dairy was a close second and sugars was fairly easy to drop.
3 weeks into this new way of eating and 3 full weeks into the workouts something happened. I was a couple days late taking my med’s and still walking. Sure I was sore from working out but I was getting up in the morning and walking. So here goes… how long can I push it. 1 week…2 weeks… Week 6 I knew any trace of the medications wold be completely gone. (it took 6 weeks for them to take full affect in the beginning.) Week 6 was a little achy but I would take it. Since then no more med’s. If you ask me why or how it happened, logically it had to be all of the above: Dropping the non-Paleo foods and getting the body really moving.
What keeps you motivated?
Besides the great people and supportive staff… fear! Fear of not wanting to go back to doctors who could not diagnose or give me information on how to correct an issue. Crossfit has given me back the life I was missing out on. More energy… the ability to do what I did when I was 20… except better. Since I have joined along with getting rid of the medications, I have lost 60 lbs… & I DON’T HATE RUNNING ANYMORE!
What advice do you have for other members or for those who are thinking about joining Crossfit?
Just do it. Slow and steady. We all have our strengths and weakness. Everything is doable. The goal is to just finish each WOD. It all comes together. From taking baby steps in the beginning to learning how to push yourself with your newfound confidence. Really… its only 1 hour out of your day. You don’t have to think about putting together your workout… its all done for you. Just come and do it!
This is Amber Before Crossfit
This is Amber getting her WOD on now!
Keep up the great work Amber! You are an inspiration to all of us!
Topics: Cynergy Central | 6 Comments »