CROSSFIT WOD's - April 11-17, 2016.


 
 

Synergy Strength Sports Fundraising Campaign - Coming soon. 

We are very excited to announce that Synergy Strength will be operating a new fundraising campaign for Strength Sport athletes from our club.  WE are continuing to compete at an amazing high level in all sports.  We have national and internationally ranked atheltes in all sports we are pursuing.  

Powerlifting - we have had multiple athletes compete at North Americans, Nationals and Worlds in both equipped and classic.  The next comp is WORLDs in Killeen, Texas and we have 5 athletes attending;
- Connor Lutz - Sam Solie - Tania Spak - Gen Grant - Evan Shaskin - Robyn Price - Steve Price
Weightlifting - We have had nearly 10 atheltes qualify for nationals this year and due to the overlap of Regionals and Nationals we will have 4 attend nationals in Vancouver.  We also had multiple junior athletes attend weightlifting nationals in January. 
- Tyler Siwak - Crystal Derry - David Spurr - Jason Trinh - Sarah Hills - Jenny Tran - Jeff Woo - Abra Thompson - 
Strongman - last year we qualified 2 atheltes for nationals and one for Worlds.
- Chad Benko - John King - Tim Sahar
CrossFit - We have qualified a team for Super Regional Competition in Portland Oregon and we of course had Laurie M attend the games. 
This years team consists of;
- Matt Bathgate - Jeff Woo - Tyler Siwak - Abra Thompson - Ilona Van der Reijden - Lecina Hicke - 

With such high levels of performance the coast associated with sending such large teams to such prestigious competitions is incredibly expensive.  Synergy Strength is setting out to run 4 large fundraising campaigns/year in an effort top develop a pool of funds that athletes can apply for.  These funds will go directly to the atheltes - 100%.  Our first fundraising campaign will be announced very soon and will primarily be used to support the Worlds Powerlifting team and the CF team to regionals. More to come.....


NEW POWERLIFTING COACHES AND PROGRAMMING - read more HERE


"MOTORHEAD"

This new program routine will take us into Regional competition in Portland Oregon (more updates on team and final placements next week).  this program will consist of a drastic move in programming style, which I am quite excited to get started.  I am looking at a few new ways to program energy system, skill, and strength work - provide me feedback if you notice negative or positive changes please.  The program will function on a 7 day rotation rather than the previous 3on 1 off, this means that rest days will always be Wed and Sunday right now. Note I have also indicated full rest days and active rest days (active being much more involved)...I challenge you to take on other sports and activities now that summer months are nearing.  Most of the days of the program will not be static, meaning you will not squat every Monday as I will still move lifts around to fight routine, but the one day that will remain locked is Saturday as you will weight lift on Sat morning each week.


MONDAY APRIL 11/16

Motorhead - week 03

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete 4 rounds NOT for time;

- 6 C2B pull-ups unbroken

- 2 gym width yoke walks (moderate load...265/395...yoke is 165)

- 6 burpees

>>>In Class

A. “Yuck”

- Row 1500/2000m

- 60 burpee pull-ups

- 90 KBS @ 16/24kg

- 180 DU’s

B. If time remains - high threshold front planks 10sec on 10sec off x 3-5 min

>>>Post Class

A. Weighted GHD sit-ups 4x12 with 10/20# medball

**I warn you - if you have not done GHD’s for more than at least 10x - do not use a med ball, get used to the GHD first.  I told you….now listen.

Level 1 - Health & Elements

A. “Yuck”

- Row 1500/2000m

- 30 burpees

- 30 pull-ups

- 90 KBS @ 12/16kg

- 180 DU’s or skip ropes

B. If time remains - high threshold front planks 10sec on 10sec off x 3-5 min

>>>Post Class

A. Planks if not done in class.


TUESDAY APRIL 12/16

Motorhead - week 03

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Power snatch - Complete;

Min 1 - 7 reps @ 45%

Min 2 - 5 reps @ 55%

Min 3 - 3 reps @ 65%

Min 4 - 1 reps @ 75%

**no misses.  Rest as needed and repeat with full snatches (6-4-2-1)

B. Complete NOT for time;

- 12-9-6 Ring MU’s

- 21-15-9 95/155# hang power cleans

**Complete movements in alternating fashion, they just have different rep schemes.  Feel free to adjust load of Power cleans as needed as the goal is “cycling” reps quickly.

**MU’s and Cleans for LV3 only.

>>>In Class

A. Front squat EMOM - building in load until technical breakdown.  

**Start sets at 50% and build by 2.5,5.10,15, or 20 pounds per set for easy calculations.

B. “These Fists Fly - comp WOD 2”

In partners complete for time;

- 50 calorie row (split anyhow)

- 50 Shoulder to overhead @ 85/115# (alternate every 10 reps)

- 50 Wall ball @ 14/20# (alternate every rep - ball must touch floor)

- 50 box jump overs (alternate every 2 reps)

Level 1 - Health & Elements

A. Front squat EMOM - building in load until technical breakdown.  

**Start sets at 50% and build by 2.5,5.10,15, or 20 pounds per set for easy calculations.

B. “These Fists Fly - comp WOD 2”

In partners complete for time;

- 50 calorie row (split anyhow)

- 50 Shoulder to overhead @ 65/95# (alternate every 10 reps)

- 50 Wall ball @ 10/14# (alternate every rep - ball must touch floor)

- 50 box jump overs (alternate every 2 reps)

TRAIN TO WIN
- Complete the WOD as above (full day)

WEDNESDAY APRIL 13/16

Motorhead - week 03

WOD -

Level 2&3 - Fitness & Sport

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

Level 1 - Health & Elements

A. HS wall walk-ups x 6-10 - 8-10min

**modify to toes on box inverted HSPU holds.

B. “OMAR” - hero wod

For time;

- 10 65/95# thrusters

- 15 bar facing burpees

- 20 65/95# thrusters

- 25 bar facing burpees

- 30 65/95# thrusters

- 35 bar facing burpee


THURSDAY APRIL 14/16

Motorhead - week 03

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete 10 rounds NOT for time - just get work done;

- 2 HSPU’s strict + 2 kipping

- 4 RIng dips (practice kipping)

**yes two pushing exercises - have fun with presses later.

**Level 3 only

>>>In Class

A. Press 3x4, 2x3

**LV3 - do not max out press do at 80-90% effort

B.  “Sink”

Complete for time;

- 30 T2B

- 30 Deadlift @ 95/135#

- 30 push-ups

- 30 wall ball

- 30 pull-ups

- 30 box jumps @ 20/24”

- 30 push press @ 95/135#

- 30 power cleans @ 95/135#

- 30 KBS @ 16/24kg

- 30 burpees (why so many burpees this week??)

Time cap 27min

Level 1 - Health & Elements

A. Press 3x4, 2x3

B.  “Sink”

Complete for time;

- 30 T2B or hanging knee-ups

- 30 Deadlift @ 75/115#

- 30 push-ups

- 30 wall ball @ 10/16#

- 30 pull-ups or ring rows

- 30 box jumps @ 12/18”

- 30 push press @ 75/115#

- 30 power cleans @ 75/115#

- 30 KBS @ 12/16kg

- 30 burpees (why so many burpees this week??)

Time cap 27min

TRAIN TO WIN
A. Jerks 4(70%x3), 2(80%x2)
B. Complete 10 rounds NOT for time - just get work done;
- 2 HSPU’s strict + 2 kipping
- 4 RIng dips (practice kipping)
**yes two pushing exercises - have fun with presses later.
Rest 10-20min
C. AMRAP in 10min
- 2 gym length DB farmers walks 45/70# (DB’s can vary 5+/-# )
- 1 gym length front rack AXLE walking lunges 75/115# (2 ½ gym lengths)
- 1 gym length HS walk (spot if necessary)
Rest 5min, then
AMRAP in 10 min
- 10 AXLE SDLHP 75/115#
- 10 wall balls (10’) 14/20#
**test axle previous...girl hands may not be able to do this….just saying :)

FRIDAY APRIL 15/16

Motorhead - week 03

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. HS wall walk-up x 6 - rest as needed

B. HS wall shoulder taps 2x10-20

C. HS walk practice - AMRAP in 5 min  of 20’ lengths

**take 5 min to practice with partner if you do not have 20’ lengths...keep practicing.

**T2W can skip this based on last night's wod.

>>>In Class

A. Deadlift 2(85%x3), 3(87.5%x1), 1(90%x2)

B. “Pisarenko”

Complete 2 rounds of;

- 1 rope climbs

- 90 DU’s

- 12 OHS @ 95/65

Complete 3 rounds of;

- 1 rope climb

- 60 DU’s

- 8 OHS @ 65/95#

Complete 4 rounds of;

- 1 rope climb

- 30 DU’s

- 4 OHS @ 65/95#

Level 1 - Health & Elements

A. Deadlift 2x3, 3x1, 1x2 - building throughout

B. “Pisarenko”

Complete 2 rounds of;

- 6 strict pull-ups or ring rows

- 90 DU’s

- 12 heavy goblet squats

Complete 3 rounds of;

- 6 strict pull-ups or ring rows

- 60 DU’s

- 8 heavy goblet squats

Complete 4 rounds of;

- 6 strict pull-ups or ring rows

- 30 DU’s

- 4 heavy goblet squats


SATURDAY APRIL 16/16

Motorhead - week 03

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Snatch 6x2 between 77.5-87.5%

B. Clean and Jerk 5x2 between 77.5-87.5%

**play between the rep brackets given (build throughout and repeat where form is not ideal)

>>>In Class

A. Back squat 4(85%x2 or 3), 70%x10

B. “minutes”

Min 1 - 10 DB power snatch (mod/heavy)

Min 2 - 10 ring rows

Min 3 - 10 wall balls 14/20#

Min 4 - 10 DB power snatch (mod/heavy)

Min 5 - 10 ring rows

Min 6 - 10 wall balls 14/20#

Min 7 - 10 DB power snatch (mod/heavy)

Min 8 - 10 ring rows

Min 9 - 10 wall balls 14/20#

Min 10 - 10 DB power snatch (mod/heavy)

Min 11 - 10 ring rows

Min 12 - 10 wall balls 14/20#

Min 13 - 10 DB power snatch (mod/heavy)

Min 14 - 10 ring rows

Min 15 - 10 wall balls 14/20#

**adjust reps to ensure that you are getting work done each min - this is an interval workout not steady state. Reps can be changed/exercise or for all as needed.  Work should under 30sec each round.

Level 1 - Health & Elements

A. Back squat 4x2 or 3, 1x10

B. “minutes”

- Adjust loads from above wod.


SUNDAY APRIL 17/16

Motorhead - week 03

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

A. Hang power cleans x3 - work to heavy load in 20 min

B. “Nasty Girls” modified

3 rounds for time;

- 50 squats

- 10 C2B jumping pull-ups (bar at wrist height or slightly lower

- 10 hang power cleans @ moderate load based on load in A.