CrossFit WOD's October 31 - November 06, 2016.

If you are looking to improve your skills at both gymnastics and weightlifting - this is the class for you.  Specifically designed to get athletes more coached time with pre/post work skills.  

The program schedule will be;

Monday - 9:00am and 6:00pm
Tuesday - 6:00pm
Thursday - 9:00am and 6:00pm
Satruday Team Training @ 1:00pm (2 hour not coached session) 

We will program skills to match the weekly program where applicable and where it does not match we will simply program other relevant gymnastic and weightlifitng movements. 

To register simply contact the Front desk - cost is $39/month. 

The BCBD is over and now ancient history - we now shift our focus to the Cast Iron Classic (CIC).  This is by far one of my favourite events that we host because it is different than all other CrossFit style events.  The CIC's competition floor is a "grid" made up of 5 lanes and 4 zones/lane.  Teams of 4 (2 men and 2 women) compete head to head against each other in very short, blistering paced, team oriented workouts. Start putting your team together for the mayhem to come. Check out the website 

This is far in advance of the day, but we are planning on hosting this years Synergy Christmas Party at Sports on Tap.  We will be hosting a steak night, with all funds going towards our Synergy Strength Sports Fund, which is aimed at helping cover athletes travel and competition expenses for high level (national/international).  To book your spot at the Xmas part please contact the front desk or simply sign up through the Synergy APP.  We will also be doing a 50/50 draw and a Chinese Gift Exchange.  To read more on the party - go HERE. 

The CF Lift-Off is this Saturday.  We will be running classes at normal times, but the WOD will be released by CF HQ on Thursday night.  We will open all weightlifting platforms up for lifting from 9-12 and all classes run as usual. Participants can choose to do either one of the events or all. Read more HERE.

This is not programmed, but can be done by anyone wishing to take part.  I am challenging everyone to see who can get the highest number of calories on the Xebex bike in 10 min.  This will all be on the honour system - at anytime between Monday morning and Sunday complete the 10min Xebex challenge.  Scored will be noted on the white board - simply erase the 7K times and write down your best 10min calorie effort.  Winners (Top male and female) will receive $20 Starbucks gift cards from Coach BadChenko.  Let the fun begin. 


70's BIG (De-load week) 

This is the last week of 70's big.  Volume is substantially down from previous weeks.  Level 2+3 athletes only have 5 main workouts this week (no post work on Thursday and no group class on Friday).  The goal is to allow ourselves a short week of recovery and rest to use to ramp up into the next few weeks of training, which will be built on a moderate volume template (lower than the first 3 weeks of this last program and higher than the last 2 weeks of the last 5).  We will start to build in a few more Open CF style threshold wod's.  This week your goal is to rest - if you feel your body needs more than I have provided, please take it.  I want you ready for the next few weeks to come.  Stay fresh, add mobility, recovery tools if needed.  


MONDAY OCTOBER 31, 2016

70'S BIG 6OF6

WOD

Level 2&3 - Fitness & Sport

>>>Pre Class

A. Snatch 4(75%x3)

B. Clean and Jerk 4(75%x3)

C. HS walking practice

>>>In Class

A. “Couplet of death”

Complete every 4 min;

- 4 Press + 2 Push press

- Row 150/200m (max effort)

8 rounds

**simple couplet - transition quickly and max effort the row for best results.  Shooting for  work of anywhere between 35-60sec.  Ability to maintain will drop quickly - allow this….fly and die!

TUESDAY NOVEMBER 01, 2016

70'S BIG 6OF6

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A1. Bench press 4x4

A2. Pull-ups strict 4x reps

>>>In Class

A. Front squat 4x3 - across

B. “Chestnutt”

AMRAP in 5min

- bike/row cal

- T2B

2.4.6.8.10…

Rest 2 min

AMRAP in 5 min

- yoke walk gym length (light)

- 10 burpees

Rest 2 min

AMRAP in 5 min

- 1 deadlift @ 75/115#

- 1 power clean @ 75/115#

- 1 shoulder to overhead @ 75/115#

WEDNESDAY NOVEMBER 02, 2016

70'S BIG 6OF6

WOD

Level 2&3 - Fitness & Sport

- Rest Day (Full Rest - Mobility, stretch, and foam roll)

Optional Wednesday Weightlifting

A. Drop snatch + high hang snatch 3x2+1 - moderate (below 50%)

B. Snatch 60%x2, 70%x2, 75-80-85%x1

B. Power clean + hang clean + jerk 60%x1+1+1 - build to heavy set of 1+1+1

C. Snatch deadlift from podium + low hang snatch pull  3(100%x1+2)

D. Front squats 10(60%x2) - EMOM

Level 1 - Health & Elements

>>>In class

A. “sweden”

AMRAP in 3 min of;

- 10 push-ups

- 10 double KB swings

- 30 DU’s

Rest 3 min

AMRAP in 3 min of;

- 10 pull-ups

- 25 squats

Rest 3 min

3 rounds (36 min)

THURSDAY NOVEMBER 03, 2016

70'S BIG 6OF6

WOD

Level 2&3 - Fitness & Sport

>>>In Class

A. Back squats 6.4.6.4

**build on last 6.4 from first 6.4.

B. “Partner rowing”

- In partners complete;

AMRAP alternating 15 calorie rows in 20min

>>>Post-Class

**no post work in de-load week (taking one week off)

FRIDAY NOVEMBER 04, 2016

70'S BIG 6OF6

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Deadlift 5.3.5.3

B. Complete NOT for time;

- 6 tire flips

- 8 tire jumps (onto tire)

- 20 sledge hammer swings to tire

4 rounds

**complete rounds quickly, but not as fast as possible - rest 3’ish’ minutes between sets.

>>>In Class

**Level 3 - no class today.  Take an extra rest day on this de-load week.  Lets rst the shoulders and body a bit after the last 5 weeks of volume loading.

A. Deadlift 10.8.6 build lightly (not maximal)

B. “EMOMS”

Min 1 - strict pull-ups (reps)

Min 2 - 10 GHD sit-ups/Weighted sit-ups

Min 3 - 12 Russian KB swing (heavy)

Min 4 - 10 DB bench press (moderate)

Min 5 - 10 deadlift @ 95/135 or 125/185 (unbroken)

4 rounds

SATURDAY NOVEMBER 05, 2016

70'S BIG 6OF6

WOD

Level 2&3 - Fitness & Sport

CF LIFT-OFF.

- Everyone can take part in this.  Classes run as usual, but the WOD will be released on the CF games site this Thursday.  Come join us for lifting or a WOD or both.

Team training session will be set aside for the WOd as well.

SUNDAY NOVEMBER 06, 2016

70'S BIG 6OF6

WOD

Level 2&3 - Fitness & Sport

- Active Recovery (go for a hike, swim, bike ride, run, walk, paddle board, kayak, yoga, foam roll, stretch, etc. - do so at low intensity only - this is a recovery session)

Level 1 - Health & Elements

>>>In class

A. TGU - 4x4 (2l/2r)

B. “Beat”

3 rounds for time

- 500m row

- 12 burpees

- 21 box jumps @ 18/24”