Cynergy Ski Trip
By Cara | February 8, 2010
Hi Everybody,
The ski trip is a few weekends away. I just want to give everybody some details.
It is $140.00 per person for the house. The man who owns it is giving it to us for an extra night. It is ours from Thurs. March 4-Monday March 8.
I have stayed at the house before and it is great. It has a game room and a jacuzzi its really fun. The house is a walk away from the center of North Conway so if people don’t want to ski there is plenty to do.
The closest ski Mt is Mt Cranmore. It is right behind the house. Other Mt in the area are Attitash, and Bretton Woods. I am working on getting a group rate for Cranmore. They offer really good learn to ski packages.
So, what I need from people is to let me know who is in for the weekend. There is plenty of room for everybody so if this is the first you are hearing about the ski trip or if you have changed your mind and are able to join us thats great, Just let me know. If you replied yes to the original blog please just let me know if you are still in. My email is caracap08@yahoo.com or you can call me at 617-413-6960
Please make sure you give me your email. Any questions please don’t hesitate to ask.
Thanks Everyone
Topics: Cynergy Central | No Comments »
WOD 2.08.10
By cynthiabrown | February 8, 2010
Darvin
21-18-15
Push Press (75% of your 3 RM)
400 M Run
*Rest 2 minutes between each round. After your last 2 minute rest complete the following….
12-9-6
DB Squat Cleans (30+/20+)
Box Jumps (24/20)
Burpees
Nancy, Bill and Deb
Sean
Tom
Topics: Cynergy Central | 3 Comments »
It’s Time…..
By cynthiabrown | February 7, 2010
a great post worth sharing via CrossFit Milford (www.CrossFitMilford.com)
“What’s my time?”
“What round is this?”
Some of the cries that can be heard during and just after most workouts in most Crossfit gyms. Then let’s not forget the banter that happens in between:
“Wow, great time.” When you’re really thinking “Liar” or “cheater.”
Then, when you don’t post the times you hoped, a barrage of excuses then follow.
You plug in your earphones, or demand the trainer crank the music until the speakers explode from the walls.
You don’t get it. Your enemy is not the stop watch. Your enemy is not the whiteboard. These are simply tools…a rubric if you will to help give individual feedback on performance and progression.
Your enemy is not your fellow gym member. They are your brethren in joint suffering.
Your enemy is yourself. You try to block it out with music. You try to distract yourself with some quest to post a “good time” when inside you desire the destruction of all around you.
Your enemy is yourself.
When that voice tells you to quit – that is your enemy. When you feel tired and your muscles scream in a lactic erosion of agony – that is your enemy. When you feel the need to hurl the contents of your stomach to the floor – that is your enemy. When you buy into the notion that you are tired and stop on an exercise, or slow down – that is your enemy. When you sub an exercise for some hidden, unreal ailment, or because you “suck” at the exercise – that is your enemy. When you pause for fear of falling or failing – that is your enemy.
The largest enemy you will face in this life is yourself: and its time to take the gloves off.
Stop jamming pointless music in your ears. Stop looking at your fellow Crossfitters for aid. Stop worrying about your time during the workout. Take the voice on. Take it head on. It is time for you to take that inner voice, that smaller version of you, by the neck and break it.
Engage yourself in the field of battle – right in the middle of workout. Find the point where you torment yourself most and fight. Rage…struggle…cry havoc and let loose the dogs of war.
Defeat yourself and you will truly learn to live.
Your time is irrelevant when compared to the larger war. Embrace your fear. Become master of your own mind. Learn to love what it is you hate. Become unbreakable. Transform yourself into a pillar of mental power.
Don’t quit. Never surrender. Now get busy….because it is TIME.
Topics: Cynergy Central | 3 Comments »
Sunday Morning Service, 2/7/10
By Chip | February 7, 2010
Back Squat
5-5-5-3-3-3
-Warmup with progressing weight before attacking your first set of 5
-All sets should be heavy and very challenging, but may also be progressive
Enjoy the rest of your weekend and the big game!
Topics: Workout of the Day | No Comments »
WOD 2.06.10
By cynthiabrown | February 6, 2010
4 Rounds for time….
1 Snatch (95/65)
10 OH Squats
1 Snatch
10 OH Squats
400 M Run
You’ve gotta love New England!
Jill and Jen
Di
Chip and Laurie
Benny and B
Little Mike hanging out and cheering on his Mom and Dad!
Great work today everyone!!
Topics: Cynergy Central | 3 Comments »
First Responders Challenge #3
By cynthiabrown | February 6, 2010
Teams of 5 complete the following for time.
200M Buddy Carry. Each member of the team must be carried at least once during the run.
150 Burpees. 1 Athlete works at a time, all athletes must contribute. Chest to deck, full extension at the top and feet must leave the ground.
150 Partner Assisted Chest to Bar Pull Up Thrusters. 1 athlete is hanging on the pull up bar the 2nd athlete is standing beneath them supporting their waist. The 2nd athlete supports the 1st athlete up until his/her chest touches the bar. They will complete 30 reps then the 2nd athlete will take over and complete the C2B pull ups while the 3rd athlete steps in and takes over for the thrusters. Each member will do 30 reps before the next athlete takes over.
250 ft. Walking OH Lunge. Each member will lunge 50 ft. with a 25# bumper plate extended OH. The arms must be at full lock out position and cannot be rested on the head. The forward knee must make contact with the ground. One athlete works at a time and passes the plate to the next athlete.
200M Tire Flip. All athletes must contribute to the tire flip. If the tire rolls, the team must start over.
200M Sprint. All athletes run together and the last one to cross the finish line determines the team time.
Get together with your teams and prepare for this one. True teamwork at it’s best.
Good Luck everyone!! Looking forward to the competition!
Topics: Cynergy Central | 3 Comments »
*** Attention Qualifier Athletes/Spectators***
By Chip | February 5, 2010
For those who will travelling to CT on March 20-21 to either view or compete in the CrossFit Games Qualifier, a discounted hotel rate is available.
——————————————————————-
Springhill Suites, Milford
Contact I have been dealing with is Evita
(203) 283-0200
Rate for King bed room is $79
Rate for Double bed is $89
Group name is Cynergy.
——————————————————————-
Special Thanks to Alex Morrison for setting this up!
Book early and we’ll see you there!
Topics: Community, Cynergy Central | 6 Comments »
WOD 2.05.10
By cynthiabrown | February 5, 2010
Derek coaches Jeff through MAX Effort Push Ups
SKILL Work: MAX Efforts/Mental Toughness
All out MAX Rep Effort for
Wall Balls
Push Ups
KB Swings
Mike coaches Suzi through the Push Ups
8 AM and the MAX Effort Wall Balls
Pete and Rich fight through the MAX Effort KB Swings
Mental toughness, perseverence, working past a point where the body wants to stop and the mind simply will not allow it…is a SKILL.
As CrossFitters we know about working and pushing through what is difficult in order to complete a task.
Getting comfortable with what is ‘uncomfortable’ is a skill that requires effort just like any other skill that you will learn. We pushed that envelope a little bit further today. I am so proud of the efforts I witnessed from you all today. Every one of you left here with a new perception of where you can go when things get ‘tough’.
Remember that.
Topics: Cynergy Central | 4 Comments »
WOD 2.04.10
By cynthiabrown | February 4, 2010
Fight Gone Bad
3 Rounds…
Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row
*Work 1 minute in each of the 5 stations counting total number of reps completed per round
*Rest 1 minute in between rounds
*Score is total number of reps after 3 rounds
Christine
Billy
Great job today everyone! Looking forward to the numbers from the night crew!!
Topics: Cynergy Central | No Comments »
WOD 2.03.10
By cynthiabrown | February 3, 2010
Mike Smith
Strength Work: Snatch 5-5-5-3-3-3
Mike LeSalva 
Topics: Cynergy Central | 1 Comment »