Jess and Lori banging out Bar Muscle Ups

Call for Back-up

4 person teams
30 Minute Max
The work must be completed in the order listed and no additional equipment can be used outside of the teammates themselves.

Station A.  5 Rounds for each athlete of
7 Free Standing Handstand Push Ups + 100 M Sprint

At the start, Athlete A completes 7 HSPU on the HSPU station*, then immediately runs the 100 M Sprint
As soon as Athlete A is done with the HSPU’s, Athlete B can start his/her HSPU’s….this continues with Athletes, C and D before Athlete A starts his/her second round…this order continues for 5 total rounds for each athlete.
There can only be one HSPU station for each team.

*HSPU Station:  Set up 2, 25# plates outside of 1 AbMat.  The athlete must keep his/her hands inside the plate dimension and must touch the head to the mat and finish at full extension for 7 reps.  You cannot use the wall, but you can use your teammates.

As soon as athlete A has completed his/her 5th round, they can then move to the next station.

Station B:  5 rounds of for each athlete of
3 Bar Muscle Ups + 100 M Sprint

Athlete A completes 3 Bar Muscle Ups + 100 M Sprint
Must show control and full extension of elbows at the top of the bar. (see video)
Cannot use anything other than your teammates for assistance and the bar must be at least  fingertip distance with arm at full extension for the tallest member of the team.

As soon as Athlete A has completed the 3 Bar Muscle Ups and starts their run, Athlete B will complete his/her bar muscle ups ON THE SAME BAR, this will continue with Athletes C and D before Athlete A takes over for round 2.  This continues for 5 rounds, then the team moves to the final station.

Station C:  5 rounds for each athlete of
10 Back Squats (135/95) + 100 M Sprint

Athletes will move to Station C and pick up the Barbell.  Once the BB is picked up it cannot be placed back down until Athlete D has completed his/her last run.*
The BB can be set up prior to the start of the WOD.
The BB must be taken from the floor.  You cannot use a rack at any time.
*In the case of a female member, you will have 2 BB’s set up.  The team will have to put the 135#  down and pick up the 95# for the female, then switch back for the male athletes.

If the bar is placed down other than to switch the weight for the female/male, the entire team will have to complete a 10 burpee penalty at that very moment  before continuing on with the WOD.

The athletes will cycle through Station C as stated in the afore mentioned stations.  When athlete D has completed his/her 5th round, that will be the time for the team.  Then the BB can be placed on the floor.

Good Luck!

Cnyergy CrossFit will be hosting a Kid & Teen Challenge on Saturday, February 11th @ 10:00 AM. Ages 5 to 18.

This will be a fun event and is intended to introduce and spotlight Cynergy’s younger members! We will have an individual WOD and a partner WOD for relevant age groups.

REGISTRATION: We will have a sign-up list at the box, but you can also email us at info@cynergycrossfit.com with the child’s name and age. Please let us know by Thursday, February 9th if you will be attending.

If you are not a Cynergy member and have CrossFit Kids that would like to participate, please contact us at info@cynergycrossfit.com. We’d love to have you!

Click here for a detailed view of the t-shirt design.

Click here to order yours today!  Or sign up at the CCF box.
Orders must be made by Friday, January 20, 2012!

WOD 1:Mutual Aide

Great job to the teams to that competed today…especially the civiallians who did this one solo!

Good Luck to the teams competitng tonight and to those in the other affiliates!  Can’t wait to see how it all plays out!

Title: CFNE Kids Throwdown
Location: CrossFit New England-Natick
Link out: Click here
Description: Please sign up now as this will sell out fast! Let’s support our younger CrossFitters!!
Start Time: 12:30
Date: Jan 21st

Sign Up Today….it will fill up fast!

We are very excited to introduce a WOD4Community: “Mix It Up” event being held on Saturday, October 29th at 9:30AM at Cynergy CrossFit.

This event represents all that we love about the CCF community….

1. Getting to know each other.

With so many new CrossFitters and so many classes, we want to “Mix It Up” by having those that sign up be paired up with someone they have not met or do not know very well!  All the WODs will be about supporting each other through teamwork… and, as always, will be scalable and appropriate for all of our athletes, from our teens to our m class!

2. Competition.

There is something about a friendly competition that brings out the best in our community. From putting your training to the test, supporting and encouraging your team members and being encouraged and supported by your team!

3. Supporting our own.

We would also like to show community support to one of our new Cynergy members, who recently experienced a home robbery in Hanson.  Therefore, we are suggesting a $10-$20 donation, or whatever you can give, for this event.  It is not a requirement to participate.  Although we won’t be able to help with the loss of any sentimental items, we hope we can contribute to helping her get back on her feet and show her the care and support that she can expect from our amazing community!

I will be posting the WODs next week and really encourage EVERYONE to sign up for this event…

Please indicate if you will be joining us!

1. You can respond in the Comments section here
2. Write your name on the White Board at the Box or
3. RSVP to the event on Facebook

(click image to watch video)

How does it feel? I’ve had someone’s life end in the middle of CPR with my lips on theirs. I know how that feels. I’ve put down two of my best friends in the world. I know how that feels. I’ve buried my father. I know how that feels. Then there are feelings I can’t imagine and don’t want to think about.

I’ve tried to watch the complete “Sterling’s Story” video on the CrossFit Journal and until I decided to edit it and re-post it here I couldn’t get through it. I didn’t want to “feel” that kind of pain, so I shut it off, changed the mental channel. I felt enough to want to use what we’ve built in Fight Gone Bad to support the CrossFit Kids/ Infant Swim Rescue and Coach Glassman’s promise that no more infants would drown, but still I didn’t want to feel it.

I sat down to edit the videos and I felt it. I’m not claiming to feel that crushing loss the way thousands of mothers and father have, but I felt enough to make myself sit down and try to make you feel it too.

There are three ways you find out your child is dead. You see it happen, you hear it on the phone, or someone looks you in the eye and tells you. I have two daughters and this morning I sat down, closed my eyes and imagined for a moment how that would feel. I imagined the phone call, I imagined the doctor telling me, I imagined waking up the next morning and having the reality slowly blossom in my brain like the breaking of day that they were gone. I felt my heart break into a million pieces and I couldn’t even come close to the reality of it, and still tears rolled down my cheeks until I was sobbing. I’m not proud of this, but all I wanted to do was get away from that feeling. I wanted to call my daughters and tell them how much I loved them, but I didn’t want to think about what it would’ve felt like to know they had drowned, that they were dead….forever. The only kind of dead there is.

With just a few days left before Fight Gone Bad 6, and more than a $1 million more that we have enough people out there to raise this year, I’m asking you to do the same thing I did. Stop for a minute, sit quietly and feel it. Feel what Marla felt when she saw Sterling laying there not breathing. Feel what she felt when she had to tell her husband that she didn’t know if it was ever going to be OK again. Feel what she felt when she had to disconnect her son from the last breath he would ever take. For one minute, FEEL IT.

Joan Holmes, founder of the Hunger Project explained why people go hungry in a world where there is enough food. She said it’s because we believe they should. What she meant was that we’d long ago given up hope and given into people starving to death as a reality, so we accept that reality.

After 25 years at this, I don’t have a lot of faith left in the average person’s ability to look squarely at a problem and feel it, rather than reach for the remote, but I do have hope in CrossFitters. I believe we can still feel, and if we feel, we’ll do something about it, and Fight Gone Bad provides you with the same confrontation as “can you feel it.” Fight Gone Bad confronts us with “Will you do something about it?”

Fight Gone Bad is going to provide CrossFit Kids/ISR with as much as we can from what we raise to train ISR instructors until (in the words of Coach Classman) not one more infant drowns. If you can make yourself “feel it,” you’ll go to your computer and ask people to support that idea with your donations.

If you can’t “feel it,” I understand, believe me, I understand.

Click on the Big 6 on the upper right hand side of this blog and register for the FGB6  fundraiser.  ANY donation is appreciated!  Thank you!

www.fgb6.org

You sign up. You make it into Special Operations training. There are a million moments you think will destroy you. They don’t. You finish. Not destroyed.

You take your seat on a plane to Afghanistan. Headed for the fight. You leave the base in a Humvee with your buddies. Just driving down a dusty road. Another day. A distant sound that reminds you of something you heard on a warm 4th of July years ago. Suddenly the whole world explodes. Slowly your brain begins to absorb the burned and twisted remains that used to be a Humvee, the bodies of your friends no longer what or who they were. You breathe, know you’re still alive and they aren’t. Your leg doesn’t look like a leg anymore. Not destroyed.

A face leans over your bed and a disembodied voice tells you the leg has to come off. You refuse. There’s something that needs to be done for the other guys and that leg is necessary for a little while longer. Not destroyed.

You limp to the starting line on a hot, humid morning in Miami, Florida months later, looking 100 miles down the road to Key West and you look down and tell the scarred, twisted leg, this is what I kept you for, now do your damn job.

60 miles and the leg says no. A doctor leans in and tells you he can’t let you go on. You look at the leg, you sign the papers that say you understand and accept the risk, and you get up on the leg that shouldn’t still be there and you run 40 more miles. You finish. Not destroyed.

They ask you to count backwards from 100 and when you wake up your leg is gone, wrapped in plastic and thrown into a trash bin somewhere. Not destroyed.

You walk into a CrossFit box for the first time and look at a whiteboard that tells you all of the things you can’t do with only one leg. You suited up, you showed up, and you finish up. Your first WOD. Not destroyed.

On September 17th, Keith Zeier will stand next to brothers and sisters at Alamo CrossFit in San Antonio, Texas who also refused to be destroyed. This first group has missing parts too, but they all know that on this day, if you want that t-shirt, you finish what you started, and Rick Martinez gave them a chance to prove it. You’re all waiting for the call. 3-2-1 Go. 17 minutes later Fight Gone Bad 6 is done. You, your brothers and sisters have done the work, raised the money, and stand together with chests heaving, sweat pouring through t-shirts. Not destroyed.

A woman standing off to the side, nervously bouncing from one foot to the other, catches Keith’s eye and without a word spoken between them, he tells her that you can only be destroyed if you give in, if you let yourself be destroyed. His prosthetic leg is the authority that makes what he’s telling her true. Only you decide when and if you’ll be destroyed.

3-2-1 Go. Not destroyed.

Keith decided not to be destroyed because he had a responsibility to those brothers of his that had given their lives, not their legs, to see to it that their children got to college, so he raised the money because that’s what you do.

Got 17 minutes now?

www.fgb6.org

Please watch.  We Won’t Let You Down.  And give what you can.  Thank you.