REST Day Sunday 11.23.08
By cynthiabrown | November 23, 2008
Day 7 in the push up challenge! Get ‘em in…where ever you may be!!
If you missed Day 6, make sure that you make them up today!
See ya’ll tomorrow!
Go PATS!
Topics: Cynergy Central | 2 Comments »
Saturday Open Gym and Colleen’s Boot Camp
By Keith | November 22, 2008
Jess has great extension!
I think Sharon & Scott P did their share of push-ups today!
Nice Job Coach!
Special thanks to Rhabdo for the great shots! We are glad to see you are feeling better again!
30 seconds per station for 6 rounds….continuous clock running!
Round 1
Push ups
KB Swings
Dips
Sit ups
Upright Rows
Squats
Round 2
Jump Rope
KB Sump Squats
Squat Thrust
Chin 2 Knees
Band Rows
Ring Rows
Topics: Cynergy Boot Camps, Cynergy Central | 3 Comments »
WOD 11.21.08 A Bar, A Bell and A Ball….
By cynthiabrown | November 21, 2008
B and Dan cranking out 95# SDLHP
A Bar, A Bell and A Ball for 21-15-9
Bar: SDLHP (95#/65#)
DBell: 1 Arm Snatch (L/R=1 rep)
Ball: Wall Ball (20#/14#)
- Great work today everyone! Many of you challeneged yourself by going heavier on your lifts! BRAVO!
- Hope to see you all in here tomorrow for Open Gym at 8 and/or Boot Camp at 9 with Colleen.
- Get your Push Ups in….Day 5!
Topics: Cynergy Central | 5 Comments »
Happy Birthday Debbie and Cheryl!!
By cynthiabrown | November 20, 2008
Still finding time on her birthday to get in her push ups! Day 4!!
ACT YOUR AGE!
Subtract your age from 100 and complete the number of reps for each exercise…
Double Unders
Walking Lunges
Squats
Knee to Elbows
Butterfly Sit Ups
Row (add a ‘0′ to your number and row for M)
Have a great Birthday Ladies!
Topics: Cynergy Central | 6 Comments »
WOD 11.19.08 Jackie
By cynthiabrown | November 19, 2008
JACKIE: 1000 m Row + 50 Thrusters (45#) + 30 Pull Ups for time
DAY 3 OF THE PUSH UP CHALLENGE!
Topics: Cynergy Central | 4 Comments »
WOD 11.18.08 DeadPush
By cynthiabrown | November 18, 2008
DeadPush
AMRAP in 20 Minutes:
5 Deadlift (80% MAX)
10 Push-Ups (Chest must touch floor to count!)
Have you done YOUR push up today? Day 2 of the challenge!
Topics: Cynergy Central | 5 Comments »
WOD 11.17.08
By cynthiabrown | November 17, 2008
Hardworking Hands!
Warm-Up: 20 seconds work: 10 seconds rest x 8
Tabata Bottom to Bottom Squats
Tabata Ring Rows
Main Event: Tabata Totals
Row-Calories
Run-25 M = 1 Point
Jump-Double Unders (each)
*complete 6 intervals (3 minutes)
*rest @ 3 minutes in between
*run through circuit twice
Topics: Cynergy Central | No Comments »
“Why Bootcamps Work”
By Boot Camp | November 15, 2008
Hi everyone!
The Saturday bootcampers did an amazing job today, with a tough workout!! I saw this article in USA Weekend after today, and thought about how true it is. If any of you watch “Work Out” on Bravo, it is Jackie Warner, an owner of an elite L.A. Gym, who was talking about the effectiveness of bootcamps (written by Jorge Cruise in the FitSmart section). Enjoy!
-Jamie
“Class-based training is the wave of the future,” says Jackie Warner, star of Bravo’s Work Out. “It’s part economics because it’s cheaper to take a group class than to get one-on-one training. And people are competitive by nature and draw energy from other people in a boot camp.”
Warner admits that boot camps might not be for the faint of heart: “They are not gentle. They’re based on a military boot camp; there will be screaming and punishment if the goal’s aren’t reached. But when you push yourself as a part of a group and create a support system, then you feel excited about achieving something.”
Boot camps also offer fast results. “They’ll change your body quicker than if you are by yourself,” says Warner, who recommends adding an eating plan for even faster results.
Topics: Cynergy Central | 4 Comments »
OPEN Gym 11.15.08
By cynthiabrown | November 15, 2008
Making Pull Ups look easy and beautiful!!
Choice of…
1. GRACE: 30 Clean & Jerk for time
2. 3 rounds for time…
21 Wall Ball
15 SDHP
9 Box Jumps
800M Run/Row
3. 5 rounds for time…
15 Power Squat Cleans
800M Run
Great job today everyone! Great having you back Denise!!
Topics: Cynergy Central | 4 Comments »
Barbara
By Keith | November 14, 2008
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- Cara [Full Extension] doing her Rings!
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- Pretty doing her pull ups!
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- Talitha doing full sit-ups.
30 Push ups
40 Sit ups
50 Squats
5 Rounds for time with a 3 minute rest between rounds…..
Great job by everyone including our 8 am group: The Cleaner, The Cop, The Twins, and Full Extension. Don’t forget the 9 am class says: “It’s all about the Pretty!” Have a great week end and don’t forget about Saturday Boot Camp with Jaimee!
Topics: Cynergy Central | No Comments »