Archive for June, 2009
« Previous Entries Next Entries »Fran Meets the PM……& More!
Friday, June 26th, 2009Here are some shots of the PMer’s doing Fran and Thursday’s work out. Doing the chest to bar pull up made such a big difference to the times and some athletes set [PR'S] Personal Records! Great job from the day and the night!
FRAN
Thursday, June 25th, 2009Heavy Thrusters 3-3-3 followed by… FRAN 21-15-9 Thrusters (95/65) Pull Ups Personal Records were popping up everywhere today! But I want to make a special shout out to Miss Cara Cappellini who knocked off a whopping 10 minutes and 6 seconds today…..sooooo proud of your effort today Cara! A special thanks [...]
Boot Campers!
Wednesday, June 24th, 2009First off, my apologies on the pictures…the jpeg file size of most of the photos I took today were too big to upload. Here we are, June boot camp has come to an end. Tomorrow is the big day that measures just how far you’ve come in these 4 weeks. I have had the pleasure [...]
Gasser
Wednesday, June 24th, 2009Partition the following as needed…for time 3 x 400M Run 120 Wall Balls (20/14) 120 DB-OH Ext. Sit Ups (20/15) 120 KBSDLHP (55/35)
5K Egan Fun Run
Wednesday, June 24th, 2009Title: 5K Egan Fun Run Location: from CCF to 6 Pasture Lane in Whitman Description: Come Join us in a 3.1 Mile run/walk from the box at 23 Commercial Waye in Hanson to the beautiful home of Colleen and Steve Egan at 6 Pasture Lane in Whitman. We will be leaving from the box at [...]
Easy Paleo Snack
Tuesday, June 23rd, 2009One of my favorites: ~ Granny Smith apple (low glycemic index, high water content and sweet) ~ 2 tbsp. nut butter (almond, cashew, etc.; NO peanut) ~ 2 slices of turkey (deli counter, I ask for the “real” turkey, like thanksgiving turkey, not deli meat turkey) Keep a jar of nut butter at your desk [...]
Strength:Deadlift + Congo Line
Tuesday, June 23rd, 2009Strength Work: Deadlift 5-5-5-5-5-5 followed by… the Congo Line… 3 Rounds of: 250M Row Sprint 21 Deadlift (135/95) 15 KB Swings (55/35) 9 Wall Balls (20/14) Complete each of these movements unbroken then recover and repeat for a total of 3 rounds. Really work on working through each movement non-stop…take as much time as needed [...]
Shoulder Press & Cindy
Monday, June 22nd, 2009Vicki Shoulder Press 3-3-3-3-3 followed by… Cindy AMRAP 20 Minutes 5 Pull Ups 10 Push Ups 15 Squats Congratulations go out to Diana Rosenstein who completed in the Patriot Triathalon in Freeport, MA this past Saturday. She finished in 7:41:40! You are amazing Di! Diana came to us last year to get stronger [...]
Sunday Morning Service, 6/21/09
Sunday, June 21st, 2009Happy Father’s Day!!! Back Squat 3-3-3-3-3 Today, we reviewed (or in some cases, introduced) the Low-Bar Back Squat Technique to the class. Many people seemed to get comfortable with it quickly, but if you weren’t one of those people, just keep at it. It’s worth learning and putting in your arsenal. Nice job everyone! Don’t [...]
Special Appearance
Saturday, June 20th, 2009James Hobart winner of the men’s North East Crossfit Games Qualifier made the trip down to Cynergy for our Saturday Open Gym WOD. James, Chip Moore, John Scannell and Alex Strauss did yesterday’s Main Site WOD. 5 HSPU 10 Bench Presses 135 lb. 15 Push Presses 95 lb. 20 Ring Dips AMRAP in 20 Minutes [...]
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