FRAN 12.18.08
By cynthiabrown | December 18, 2008
FRAN
21-15-9
Thrusters (95#/65#)
Pull Ups
We had more PR’s today than I have EVER seen in here before!
You guys ROCK!
New PR’s today….
Cara Cappellini Rx
Nancy Cappellini
Holly Crusie Rx
Maureen Lane Rx
John Llewellyn Rx
Kitty Lydon
Lori McKinnon
Scott Pachucki Rx
Deb Pierce
Mary Salvaggio
Dianne Shanahan
Cindy Brown Rx
B Wadsworth
Buzz Wadsworth Rx
Denise Watson
There were many more of you who made improvements either by increasing your weights and/or losing the band…..I am proud of the work and the coaching I saw this morning!
Danielle Benedict…no more band. You are an Rx!
Payton Brown..great work on the Butterflyes today!!
Shannon Pizzi..no band!
Sue Llewellyn…only had one good shoulder!
Jen Tully…as Rx today and fought for every one of her pull ups! Great job Jen!
Honorable mention to our first time FRANers…
Paul Ghelfi and Diana Rosenstein…great work today!
Looking forward to what the night crew will bring in tonight!
Topics: Cynergy Central | 16 Comments »
WOD 12.17.08 2 Minute MAX
By cynthiabrown | December 17, 2008
2 Minute MAX Reps - 1 Minute Rest - 5 Stations - 2 Rounds
Wall Ball
Hollow Rocks
Round House Kicks with Matt
Power Snatch (65/45)
Ring Rows
Day 31 for Push Ups
Topics: Cynergy Central | 1 Comment »
Back Squats & Double Unders
By Keith | December 16, 2008
Back Squats 5X5 75% of your Max….
then…..
7 rounds of 200 Meter Run & 10 Double Unders for time!
Danielle: 100 BS 12.52 time
BUZZ: BS 165 Time: 9.22
TEE: BS 115 Time: 14.06
Great job Everyone!
Topics: Workout of the Day | 9 Comments »
WOD 12.15.08 TABATA Totals
By cynthiabrown | December 15, 2008
Cynergy warm up including the Burgener Warm-up.
Check it out here..[wmv] We will be using it all week in our warm ups
Double Dipped!
That is just plain awesome!
Intensity is what it is all about!
TABATA the following for total reps each round.
Handstand Push UPs/Hold
Box Jumps
Push Ups (yes, they can count for your push up challenge!)
Pull Ups
Ring Dips
Alternating Pistols (each)
Great gymnastics work today everyone! Those Handstands are really improving!
Topics: Cynergy Central | 1 Comment »
Rest Day
By cynthiabrown | December 14, 2008
Here is an interesting article that covers so many aspects of our training. I am sure each of you will find a part of you in it. I know I did!
Enjoy your rest day….you all deserve it! Just don’t forget to get your 28 push ups in first!!
Doug Chapman of HyperFit USA writes about “clock whores”: Read the article.
Topics: Cynergy Central | No Comments »
“Cowboy or Cowgirl up”….& Open Gym
By Keith | December 13, 2008
“Courage is being scared to death and saddling up anyway…”
Teams of 3-4 compete as a group. Work as a team and help each other out. Try to bring the animals their food [hay grain and water] as fast as you can. You also have to do 4 ‘chores’ along the way..”
10 Tire flips
20 burpees total for everyone in the group. You can help out each other if you can.
21-15-9 Push Press and sit ups.
Reverse Ladder 10-8-6-4-2 Squats, KB Swings, Rest, Push ups.
First team to get the animals their food is the winner….
Still trying to get the hang of the camera....
Kitty and Deb doing their chores!
Buzz & B finished with their chores as coach Steve supervises.
Maureen bailing her hay.....
Crossfit Totals completed by some and WOD….
50 Box Jumps [24 inch box]
21 Dead lifts 185 lb.
30 Pull ups
3 Rounds for time….
Thanks to John Weiss of CrossFit Virginia Beach for joining us today! Super job John!
Topics: Cynergy Central | 8 Comments »
CrossFit Totals……..
By Keith | December 12, 2008
Some significant PR’s today…Congratulations to those who really went all out and eclipsed their prior numbers.
Sue matched her PR in both her Dead lift and Back Squat!
Steve Jr. with his 175 lb Shoulder Press....
PS. Sorry about the camera work today. The new camera was challenging….
For those of you who missed this morning, you are more than welcome to come tomorrow at 8 am and give your total a try. Don’t forget Boot Camp is @ 9 am. It has a Farmer’s theme…..
Topics: Cynergy Central | 2 Comments »
WOD 12.11.08 “Annie”
By cynthiabrown | December 11, 2008
ANNIE
50-40-30-20-10
Double Unders
Sit Ups
Great job today on the DU’s! They just take practice!! Keep up the great work everyone!
check out the video…
Double-Unders (Brendan Gilliam demo)…[wmv][mov]
Day 25 in the Push Up Challenge….1/4 of the way there!
Are you still in it?
Topics: Cynergy Central | 2 Comments »
Fight Gone Bad……………..
By cynthiabrown | December 10, 2008
Wall Balls [20/14]
Push Press [75/55]
Box Jumps
SDLHP [75/55]
Calorie Rowing
1 Minute on each station for 5 minutes.
1 Minute rest between rounds.
3 rounds!
Ready, set, go……………
Welcome back Kara!
Holly & Steve with their Calorie Rows!
Come on Suzy....Faster!
Maureen....Just one more!
A woman and her Push Press....all 20 of them!
Super Job! Many PR’s today! Fantastic efforts by everyone!
Topics: Cynergy Central | 2 Comments »
Tuesday WOD Heavy Metcon……….
By cynthiabrown | December 9, 2008
Colleen and her High Pulls!
50 Squat Cleans [95/65]
10 Rounds of….
5 Pull ups
5 Push ups
5 Butter Fly Sit-ups
then 50 KB Swings [55/35]…For Time
Going the whole way! Great form Deb!
Scary warm-ups!
Topics: Cynergy Central | 9 Comments »