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:
- 1 tablespoon ghee or coconut oil
- sea salt & black pepper to taste
- 6 bone-in, skin-on chicken thighs (or other cut, cooking time will vary)
- 1 small onion, finely sliced
- 2 cloves of garlic, minced or grated
- 1/2 teaspoon ginger powder or fresh ginger
- 1 teaspoon white sesame seeds
- 1-2 pinches chili flakes
- 1/4 cup coconut aminos (available at most Whole Foods Markets or local organic grocers/co-ops for around $5-7/bottle)
preparation:
- Preheat the oven to 425 degrees F.
- In an oven safe cast iron or stainless steel skillet, melt the ghee, then season both sides of the chicken with sea salt and black pepper, and place skin side down into the pan for 5-6 minutes or until the skin browns and releases easily from the pan.
- While the chicken cooks, combine the onion, garlic, ginger, sesame seeds, chili flakes, coconut aminos and more sea salt and black pepper in a small mixing bowl.
- Flip the chicken thighs over so that they are now skin side up in the pan, then pour the sauce mixture over the chicken evenly and place the pan into the oven for 30 minutes or until the internal temperature of the chicken reaches 165 degrees.
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
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.
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Boston Strong First Responders Workout Marathon
By cynthiabrown | May 22, 2013
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
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WOD 5.21.13
By cynthiabrown | May 21, 2013
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
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
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”
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WOD 5.17.13
By cynthiabrown | May 17, 2013
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
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:
- Muscle Ups (Rings and Bar)
- Butterfly Pull Ups
- Toes2Bar
- Handstand Walks
- Handstand Push ups
- etc….
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!!
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WOD 5.16.13
By cynthiabrown | May 16, 2013
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
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
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
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
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!
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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 »