Archive for January, 2010
« Previous Entries Next Entries »Cynergy Winter Mixer 2010
Sunday, January 24th, 2010Keith and I as well as the entire Cynergy Community want to thank all of the athletes, judges, volunteers and families for all they did to contribute to yesterdays event! We could not have pulled it off without your help! It was an incredible day filled with gutsy performances, unbelievable teamwork and support from [...]
Sunday Morning Service, 1/24/10
Sunday, January 24th, 2010In the spirit of this weekend’s competition, we did another team WOD today. Warm-up: Group Row + Hip Activation Drills Then: In teams of two, with one athlete working at a time, complete as many reps as possible in a one minute interval of: Deadlifts (225/150) Burpees Push Press (95/65) For example, Athlete #1 would [...]
WOD 1.22.10
Friday, January 22nd, 2010Brian Core Strength Alternate an ascending ladder with a partner (1-10) GHD Hip Extensions GHD Sit Ups Knees to Elbows Standing Barbell Rotations Kneeling Barbell Roll Outs Winter Mixer tomorrow from 9-3! NO CrossFit Classes….come by and cheer on the athletes!
Winter Mixer WOD #3
Thursday, January 21st, 2010The Girls are out of the Bag! Jackie, Barbara and Kelly will be our third WOD for the day! So, it will look like this…. Athlete 1: 1000M Row Athlete 2: 50 Thrusters (45#) Athlete 1: 30 Pull Ups Athlete 2: 20 Pull Ups Athlete 1: 30 Push Ups Athlete 2: 40 Sit Ups Athlete [...]
WOD 1.21.10
Thursday, January 21st, 2010Partner Relays 2 person teams will althernate the following for 12 rounds (6 each) 250 M Row 25 Double Unders 200 M Run *1 athlete works at a time Rich Jen Some great team efforts this morning everyone! Great coaching and support for one another….keep up the great work! __________________________________________________________________ Reminder: We have our [...]
WOD 1.20.10
Wednesday, January 20th, 2010Mongo, Rich, Bill & Val SKill/Strength: Sumo Deadlift High Pulls 5-5-5-5 Followed by….. 3 Rounds of… 10 KB Swings (2 pood/1.5 pood) 5 Dead Hang Pull Ups then, 3 Rounds of… 10 Wall Balls (20/14) 20 Sit Ups Colleen Brian and Robert Carol
Skill Day | Box Jumps
Tuesday, January 19th, 2010Mark Haskell Med Ball Warm Up 20 Reverse Overhead Toss 20 Rotational Toss (10L/10R) With Partner… 180′s (walk in a 180 degree rotation around your partner as you toss the MB) Chest Pass with Plyo Push Up (20 each) Seated Revers MB Toss (10L/10R) SKILL Work: Box Jumps Max Reps 1 Minute Max Height [...]
Paleo Diet for First Responders
Monday, January 18th, 2010Many of you have been asking about what to eat? Here is a very concise prescription for a Diet that will help you with the performance , with your body composition, and your over-all health. It is from Ben Balzar, a family physician. Here at Cynergy we think Paleo is great way to get your [...]
MLK Day WOD!
Monday, January 18th, 2010Tabata 20 seconds of work 10 seconds of rest for 8 rounds Push press Burpees Box jumps Calorie rowing Wall balls Count your total number of reps for each exercise and then the total number of ALL reps!
Paleo Contest Winners Announced!
Monday, January 18th, 2010Congratulations to Scott Pachucki who was the winner of a very tight and successful Paleo Contest. Scott was the hands down winner of the journal part of the contest with just about perfect Paleo eating for the 12 weeks. His performance results were also impressive. While going down from a 165 lb clean and jerk [...]
« Previous Entries Next Entries »