FEATURE IMAGE – Danielle enjoys DB snatches a lot.
BLOG IMAGES – If you have not attended Strongman Sundays – this is what you are missing. J-Roy pulling the truck and Joel D flipping a tire
WOD 2012-07-03
WARM-UP Synergy warm-up,
WOD
A.
4 bench press
4 gym length sled drags
Every 4.5min
7 Rounds
WOD Guidance
a. Work to a max effort 4 bench press followed by 4 gym length sled pulls. Load the sled to your individual needs. The sled should be heavy and challenging, but not so heavy that it slows you down or requires you to break during the 4 lengths. Speed is very important, but to get that response we are looking for max load has to be on the sled with speed (coaches will explain what this might look and feel like)
STRENGTH BIASED TIGGERS + COMPETITIVE TIGGERS - WOD #1
A. Clean 3×2, 2×1
B. Clean Pulls 3×2, 2×1
C. Front squats 5 x 2 – every 3 min
- Use your doubles from last week to guide your loading this week. Work to a max effort single in two attempts. PR’s should be flying everywhere, but if not then please be patient as we have one month of singles to get it done.
COMPETITIVE TIGGERS - WOD #2. - Group Class
WOD 2012-07-04
WARM-UP Synergy warm-up,
WOD
A. “Fran”
Rest exactly 10 min
B. “Grace”
WOD Guidance
a. 21-15-9 of 65/95# Thrusters and pull-ups. Try to be done in under 7 minutes.
b. 30 95/135# Clean and jerks for time. Try to finish in under 6 min.
STRENGTH BIASED TIGGERS + COMPETITIVE TIGGERS - WOD #1
A. Snatch – 3×2, 2×1
B. Snatch Pulls - 3×2, 2×1
C. Snatch Deadlifts 4 x 2 – every 3 min
- Same as Tuesday
COMPETITIVE TIGGERS - WOD #2. - group class
WOD 2012-07-05
WARM-UP - Synergy warm-up,
WOD
A.
Back squats 5.3.2.5.3.2
5 high box jumps
5 burpees
6 Gym width sprints
Every 5 min x 6 rounds
WOD Guidance
a. use numbers from last week for squats or coach will explain how a wave loading pattern works. Choose a box that is high for YOU (they should be high enough that it requires a step off and a step back between each jump – think 27/36″).
WOD 2012-07-06
WARM-UP
Synergy warm-up,
WOD
A.
AMRAP in 25 min
125/185# 2 power clean + 4 jerk
10 pull-ups
10 push-ups
Run 400m
WOD Guidance
a. People love these workouts…right? This is a long crusher.
WOD 2012-07-07
WARM-UP
Synergy warm-up,
WOD
25sec tire flips
25sec gym length sprints
Every 5 min
8 Rounds
WOD Guidance
a. We did this before and it was one of the best workouts I witnessed in a long time. We had a blast with this one. The timers will be set and individuals will choose the tire of choice and then rotate through the lines as the times runs. Runners will be moving as the partner behind them flips the tire.
COMPETITIVE TIGGERS - REST DAY
WOD 2012-07-08 – STRONGMAN SUNDAYS
A.
- In teams of 5 complete;
40 MU’s
400m 90# Prowler push
400m run
40 burpees each
40 DB heavy farmers walk (2 sets)
400m run
For time
a. MU’s can be split up between members of team. The prowler push is for the whole team t6o split and break up as needed – the prowlers will be loaded in line outside and we will stay to the side of the street. If teams catch the team in front of them with the prowler – they switch prowlers. The whole team runs the 400m together and can not start the next station until all others are done. 40 burpees each – the team may split up, but multiply the team members by 40 to get the correct amount of burpees. Choose a monstrously heavy set of DB’s if possible (two sets are needed) and the team must get the two sets 400m in total. The team then finished with a 400m team run – last person through the door stops the timer.
STRENGTH BIASED TIGGERS + COMPETITIVE TIGGERS
A. Power Snatch 5 x 2 – every 3 min
B. Power Clean and Jerk 5 x 2+1 – every 3 min
C. Back Squats – work to max double in 15 min
Hmmm…I think the last time I was here was about one year ago before the BCBD. So consider this my “once per year” blog entry.
YES coaches, you ALL make be better…please don’t stop correcting me in any movement as you know I believe “we never arrive” but are always able to be better…AND please keep TRYING to kick my butt in workouts…that is very encouraging 
I wanted to give you an update on heading to the GAMES in a few short days since my fortunate opportunity in qualifying belongs to all of us. My qualification belongs to all the coaches who feed me positive reinforcements everyday….now granted they don’t show up to do the gruelling workouts with me…one of them even programs the Filthy Fifty when he is away to ensure he doesn’t have to do it with me…only RANA jumped up to say she would come…and I was touched. Then touched a little less when she clarified she would come to cheer me on, not do it.
NOW to all my Crossfit fellow athletes….WOW I miss working out with you!! From the new members who come in to the FRAN/GRACE workout with a smile…I remember not knowing what I was getting into!! Just keep coming…I know the results that wil you will experience…and remember
sorry…hit post prematurely…and I remember wondering if I could ever learn this “stuff”. I did. To my Crossfit buddies who have been setting PRs with me for the last year…I expect a hug from each you before I leave…you know the 3 things I believe will make the world a better place: 1. Do Crossfit and yoga 2. eat more Kale 3. Hug more freely So hug me and maybe give just a qick massage on the upper back while you’re there.
AND when I’m doing a workout if a few of you could be doing it too, it will help!! Yup..i will feel that on my hot LA pavement. I like the unknown element of Crossfit…and I know that is one of my strengths I take with me….I’m not great at anything BUT I will manage to find a way to do anything. So I take off knowing I represent an AMAZING group of athletes and Coaches…No guarantees except that … the workouts won’t know what got a hold of them once 3.2.1 GO is spoken. Hope to see you all before I leave.
Best of luck Laurie! We’ll be cheering you on from home and can’t wait to see the gold medal you WILL bring home!
Great post Laurie. I am super proud of you and all of your hard work and achievements over the past year. You are an inspiration for every single person at the gym. It will be an honor to watch you mentally and physically attack whatever they throw your way in California. And just remember if things start to get real tough just tell yourself “just keep swimming, just keep swimming….”
Thanks Dori!!! From Laurie and Trent! We’re LOL ALOT!
And just in case you weren’t 100% sure….we love you!
Laurie! You always amaze and inspire everyone around you. Your dedication and drive are awesome!
I have to apologize because I didn’t come and watch you do the filthy fifty like I said I would…but I didn’t get a time to come
However I am honoured to be part of your entourage down to L.A. this year to watch you compete at the games
and cheer my head off for you!
See you In Cali!
Oh Laurie, as Courtney said, and it can’t be repeated enough, you are a true inspiration to each and every one of us at Synergy. You leap over any hurdle that is thrown your way.
You truly inspire me to push myself to my limits, and then some, and I am honored to be able to be down in California, cheering you on to the podium! I will give you a million hugs before, throughout and after the games!
I am so proud of you and love you to pieces! You are MY muscle up Queen!
Good luck at the games Laurie! I know you will do great as you always give everything you have and a little more:) You will crush those WODs for sure
I am sorry I can’t be there with your entourage cheering you on, but will be watching from home. Safe travels to everyone heading to California and have a super fun time!