Archive for October, 2009
« Previous EntriesSaturday Halloween Open Box!
Saturday, October 31st, 2009Saturday saw ‘The Bear’ and ‘Man Fran.’ The Bear 7 reps of power clean, front squat, push press, back squat, rack jerk. Can’t put the bar down or rest the bar on the floor. Man Fran for the ladies is 95# thrusters and pull ups: 21-15-9!
MetCon Friday
Friday, October 30th, 2009Partition As Needed…. 2000 M Row 1200 M Run 200 Double Unders Many of you got your first Double Unders today!! Eileen had a stunning 5 in a row….AWESOME! Keep plugging away at what challenges you….you WILL get there! Hope to see you all in for OPEN Gym at 8 AM tomorrow! Max [...]
Thursday, October 29th, 2009
The New and Improved Food Pyramid!
Box & Back Squats
Thursday, October 29th, 2009BOX Squats (you can thank Chip for this one!) *work with a partner on the parallel squat. Using a box at slightly above parallel for your squat have the athlete use a controlled motion to drop their hips to the box without plopping down. Keep the knee DIRECTLY ABOVE the ankle. Really focus on ANY subtle forward [...]
OHS
Wednesday, October 28th, 2009Strength Work: Overhead Squats 5-5-5 followed by…. OHS 3 Rounds for time…. 400 M Run 30 OHS (65/45) 21 Push Ups Mary, Don & Robbio Todd Trish Eric
Paleo
Wednesday, October 28th, 2009As you all know we are having a Paleo Diet contest. For those of you that are interested in what the Paleo Diet is here is a little video that describes it. We are having some great success even in this short first 2 weeks. If anyone wants to talk more about it let me [...]
Dead-Pull
Tuesday, October 27th, 2009Strength Work: Deadlift 3-3-3 followed by…. Dead-Pull 25 Deadlifts (225/135) 50 Pull Ups 25 Deadlifts ******************************************** Please help me Welcome the following 3 athletes to their very first CF WOD!! Welcome to Laurie, Tori and Linda! Great job today ladies!!
Cape Cod Marathon Relay Slide show
Monday, October 26th, 2009CCF in the Cape Cod Marathon Relay What an amazing day! Great weather, great support and incredible athletes! B, many thanks for the photographic journey….you can just see the nerves and the elation in these photos! Athletes and supporters, PLEASE share in the comments section your experience of the day and what you witnessed. An [...]
JT
Monday, October 26th, 2009Skill Work: Handstand Push Ups & Ring Dips “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan 2005. “My husband was a warrior and a man who believed his purpose in life was to defend the [...]
Sunday: Cape Cod Marathon Relay
Sunday, October 25th, 2009Cynergy CrossFit has 7 teams of 5 athletes competing in the event today. Best of luck to all of the runners and a huge thanks to all of our supporters and our drivers! Looking forward to a great run and a great day!
« Previous Entries