CROSSFIT WOD's - April 04-10, 2016. - 7 days of FREE CrossFit.

Synergy Strength - Top 10 Females

Synergy Strength - Top 10 Females

Synergy Strength - Top 10 Males

Synergy Strength - Top 10 Males

A huge congratulations to the full Synergy Strength Open Team on a fantastic Open finish and performance.  The team ended in 12 place in Western Canada and is now on its way to Super Regionals in Portland, Oregon.  The top 10 female and male teams are above in the photos - we typically take the top 3 males and females as our team, but due to some schedule constraints for some of our athletes (children on the way, Senior Canadian Weightlifting nationals, etc) the team has yet to be fully decided.  We will announce the team in its entirety shortly.  For now - congratulations all on such a wonderful 5 weeks of competing. 


Masters Women 50-54 (WORLD) rankings. 

Masters Women 50-54 (WORLD) rankings. 

Congratulations to Laurie Meschishnick on another stellar open performance - she has placed 13th in the WORLD and this moves her on to the next step in Games qualification, which is the a weekend qualifier, which only the top 20 will advance to the games in Carson California.  Laurie has always moved up places from the open to the qualifiers, and from the qualifiers to the games - why? because she is a game day performer and as the workouts get more skilled and challenging she rises to the occasion, which is a test of a true athlete.  Laurie is bound to kill the next few steps and we will keep you all posted on the progress. 


 
 

Whats going on @ Synergy Strength?

CrossFit as Rx'd - Fun summer initiative that Synergy is hosting.  Community based CrossFit workouts for anyone. 

Remote Weightlifting Program - do you know anyone who is interested in coaching for weightlifting from a distance - this program is for them.

Junior Weightlifting workshop - April 09, we will host a 3 hour hands on weightlifting workshop for youth and junior athletes.  Learn more.


Have you ever tried to get your family members, friends, or co-workers in to try Synergy CrossFit? Do they sometimes have excuses as to why they can not come...not any more as we are opening up 7 days of FREE CrossFit for any new member to try Synergy out.  This all goes down April 4-10 and we want you to get involved - drag your friend in for a session.  Only rule - they come talk to the front desk staff, get a waiver signed, and get introduced to our coaches. Feel free to bring as many people as you want - there are no limits.  Lets make this a killer community week - thanks team. 


"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.

NEW GROUP CLASS WARM-UP

- General warm-up: Run, side shuffle, cross-over, run (all done in large circle)

- Specific warm-up: 2 rounds of - 20sec Kip swings on bar, 30sec bottom squat mobility (hang on to rig post in deep squat and move around to open hips up), 30sec walking lunges (with hip flexor stretch (arms overhead).


MONDAY April 04/16

Motorhead - week 02

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete NOT for time;

- 30 HSPU’s

- 30 Strict pull-ups

**All in doubles (rest as needed), walk through this and just get the work done

**Lv3 Only

B. Power clean

Min 1 - 9 reps @ 45%

Min 2 - 7 reps @ 55%

Min 3 - 5 reps @ 65%

Min 4 - 3 reps @ 75%

- Rest Repeat with full cleans

>>>In Class

A. Front squat 4(77.5%x3), 70%x8

B. “Row Boat”

Partner 1 - row 400m

Partner 2 - row 400m

Partner 3 - row 400m

Partner 1 - row 300m

Partner 2 - row 300m

Partner 3 - row 300m

Partner 1 - row 200m

Partner 2 - row 200m

Partner 3 - row 200m

Partner 1 - row 100m

Partner 2 - row 100m

Partner 3 - row 100m

Partner 1 - row 200m

Partner 2 - row 200m

Partner 3 - row 200m

Partner 1 - row 300m

Partner 2 - row 300m

Partner 3 - row 300m

Partner 1 - row 400m

Partner 2 - row 400m

Partner 3 - row 400m

**This can also be done in partners rather than groups.

Level 1 - Health & Elements

A. Front squat 4x3, 1x8

**7Days = Goblet squats

B. “Row Boat”


TUESDAY April 05/16

Motorhead - week 02

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Double KB swing + Clean + snatch 5x5+5+5 @ manageable weight, build and play with loads

>>>In class

A. “Cindy” - Benchmark

AMRAP in 20 min of;

- 5 pull-ups

- 10 push-ups

- 15 squats

>>>Post-Class

A. DB weighted sit-ups 4x15

**hold DB in hands,  brace feet if required, and hold DB overhead throughout.

Level 1 - Health & Elements

A. “Cindy” - Benchmark

AMRAP in 20 min of;

- 5 pull-ups or ring rows

- 10 push-ups

- 15 squats

>>>Post-Class (optional)

A. DB weighted sit-ups 4x15

**hold DB in hands,  brace feet if required, and hold DB overhead throughout.

7Days

A. “Cindy” - Benchmark

AMRAP in 20 min of;

- 5 pull-ups or ring rows

- 8 push-ups

- 12 squats


WEDNESDAY April 06/16

Motorhead - week 02

WOD -

Level 2&3 - Fitness & Sport

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

Level 1 - Health & Elements

A. Rope climbs - 5-6 full climbs, 8-10 half climbs, 8-10 lying climbs

B. “Mouse”

AMRAP in 14min

- 15 DB push press @ light load

- 15 T2B or hanging knee-ups


THURSDAY April 07/16

Motorhead - week 02

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete 8 rounds - EMOM

- 1, 2, 3, or 4 Ring MU’s (unbroken for all rounds)

- 12-20 HS shoulder taps or 20’ HS walking

**Lv3 Only

>>>In Class

A. Deadlift 2(75%x4), 2(85%x3), 90%x1

B. “iTunes”

Complete for time;

2 rounds of;

- 30 wall balls @ 14/20#

- 100 DU’s

Then complete 3 rounds of;

- 20 air squats

- 10 burpees

Then complete 4 rounds of;

- 10 air squats

- 5 burpees

Level 1 - Health & Elements

A. Deadlift 2x4, 2x3, 1x1 - building throughout

B. “iTunes”

Complete for time;

2 rounds of;

- 30 wall balls

- 100 DU’s

Then complete 3 rounds of;

- 20 air squats

- 10 burpees

Then complete 4 rounds of;

- 10 air squats

- 5 burpees

7Days

A. Deadlift 5x4 - building throughout to moderate load

B. “iTunes”

Complete for time;

2 rounds of;

- 30 wall balls

- 100 skip ropes

Then complete 3 rounds of;

- 15 air squats

- 8 burpees

Then complete 4 rounds of;

- 10 air squats

- 5 burpees


FRIDAY April 08/16

Motorhead - week 02

WOD -

Level 2&3 - Fitness & Sport

A. Bench press 4(80%x3), 2(65%x8)

B. “Isoflex”

Complete with a partner for time;

- 100 calorie row (buy in as a team)

- 150 box jumps

- 150 KBS @ 16/24kg

- 150 Ring dips

- 150 KBS @ 16/24kg

- 150 box jumps 20/24”

**break up however you want - just get the work done.

Level 1 - Health & Elements

A. Bench press 4x3, 2x8

B. “Isoflex”

Complete with a partner for time;

- 100 calorie row (buy in as a team)

- 150 box jumps

- 150 KBS @ 12/16kg

- 150 Ring dips

- 150 KBS @ 12/16kg

- 150 box jumps

**break up however you want - just get the work done.


SATURDAY April 09/16

Motorhead - week 02

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Snatch 6 sets of 2 (75-85%)

B. Clean and jerk 5 sets of 2 (75-85%)

**Shoot for ideal speed and technique on all sets, move up and down within 75-85%, you may do all at 75% or all at 85%, but feel free to move around to suit energy levels and fatigue of the day

>>>In Class

A. Back squat 3(75%x5), 2(77.5%x4), 2(80%x3)

B. “Duracell”

Complete in partners - AMRAP in 14min;

- 10 alt DB snatches @ heavy load

- 4 gym length sprints

**Alternate with partner.

Level 1 - Health & Elements

A. Back squat 3x5, 2x4, 2x3

**7Days - 5x5 - building

B. “Duracell”

Complete in partners - AMRAP in 14min;

- 10 alt DB snatches @ heavy load

- 4 gym length sprints

**Alternate with partner.


SUNDAY April 10/16

Motorhead - week 02

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. TGU - max effort single each arm - 12 minutes

B. “Laser”

AMRAP in 10min

- DB thruster @ moderate load

- Pull-ups or ring rows

1.2.3.4.5.6.7….