CrossFit WOD's May 16-22, 2016.

CROSSFIT SUPER REGIONAL ACTION IS ON!!

On this episode of the Update Show, host Sean Woodland and analysts Pat Sherwood and Tommy Marquez discuss the South Regional, which starts Friday, May 13. The crew chats about who they predict will do well and brings up some familiar names as well as a few newcomers to keep an eye on throughout the weekend.
On this episode of the Update Show, Sean Woodland and Pat Sherwood are joined by two-time Games competitor Annie Sakamoto. They discuss the California Regional-which starts May 13-and make their predictions for who will do well at the event.
The Update Show crew recaps the competition at the Pacific Regional after Day 2. For full event details and descriptions click here: http://games.crossfit.com/workouts/regionals/2016 The CrossFit Games -- (http://games.crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

Saturday weightlifting sessions are from 10-12 each week.  Feel free to drop in and join us - Open to all.  


July 09, 2016 - Synergy Strength will host one of multiple Provincial qualifiers for CAASA Strongman - This is a Rookie and Amateur show.  Read more about the comp HERE and find us on FB @ 2016 Synergy Strength Rookie/Amateur Show


Synergy Strength is happy to announce that our local pole dancing rock stars Brigette and Shaunda will be hosting a fun afternoon of learning and exercise at ClubMynx.  Brigette and Shaunda will be taking participants through a fun 1:30 hour session of pole dancing. All funds raised will be supporting the Synergy Strength Sports Fund.  This inititiative is meant to of course support out atheltes, as well as introduce you all to the fun and crazy world of pole dancing.  Read more HERE

Music video by Motörhead performing I'm So Bad (Baby I Don't Care). (C) 1991 SONY BMG MUSIC ENTERTAINMENT

"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 MAY 16/16

Motorhead - week 08

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A1. Strict HSPU’s 3x6-10 - rest 20sec

A2. Bar MU’s 3xreps minus 2-3 - rest 20sec

A3. Power cleans 3x10 @ 95/135# - rest as needed

**LV3 Only

>>>In Class

A. Front squat - build to a heavy triple in 23 min

B. Regional individual event #2 - modified

“Nate”

AMRAP in 12min

- 2 MU’s

- 4 HSPU’s

- 8 KBS @ 24/32kg

**All gymnastics movements are kipping

Level 1 - Health & Elements

A. Front squat - build to a heavy triple in 23 min

**Use goblet squat for beginners

B. Regional individual event #2 - modified

“Nate”

AMRAP in 12min

- 4 pull-ups

- 6 DB push press (mod/heavy)

- 8 KBS @ 16/24kg

**All gymnastics movements are kipping

TUESDAY MAY 17/16

Motorhead - week 08

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. KB Snatch 6x10 (10l/10r) @ 16/24kg

>>>In Class

A. Regionals individual event 6 - modified

Complete for time;

- Run 1Km

- 100ft HS walk or 15 Push press with OHS load

- 10 OHS @ 155/225#

- 500m row

- 50 burpees

- 5 OHS @ 155/225#

>>>Post Class

A. Hanging supported leg raises 3x8

**back supported by rig

Level 1 - Health & Elements

A. Regionals individual event 6 - modified

Complete for time;

- Run 1Km

- 20 DB push press @ heavy load

- 10 OHS/FS/goblet squat #heavy load

- 500m row

- 35 burpees

- 5 OHS/FS/goblet squat #heavy load

>>>Post Class (optional)

A. Hanging supported knee raises 3x8

**back supported by rig

WEDNESDAY MAY 18/16

Motorhead - week 08

WOD

Level 2&3 - Fitness & Sport

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

Level 1 - Health & Elements

A. Thruster ladder - build to heavy load EMOM

**start at a light load and add 2.5/5/10# per round until a max effort is found

B. “Mutual”

4 rounds for time;

- Row 500m

- 40 sit-ups

- 7 thrusters @ 65/95#

THURSDAY MAY 19/16

Motorhead - week 08

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Burpee pull-ups 4x10

**practice optimal foot and hand placement and transitioning with and without kipping.

**LV3 only

>>>In Class

A. Deadlift 5(75%x2)

B. Individual regional Event #3

For time

- 104 wall ball @ 14/20#

- 52 pull-ups

Level 1 - Health & Elements

A. Deadlift 5x2 - across

B. Individual regional Event #3

For time

- 84 wall ball @ 10/16#

- 42 pull-ups or ring rows

FRIDAY MAY 20/16

Motorhead - week 08

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. HS walking 5x10’, then 1x max distance

>>>In Class

A. Bench press 5.4.3.2.1 - build to max effort

B. “Tallest”

Complete 10-9-8-7-6-5-4-3-2-1 for time;

- Deadlift 95/135#

- push-ups

Level 1 - Health & Elements

A. Bench press 5.4.3.2.1 - build to max effort

B. “Tallest”

Complete 10-9-8-7-6-5-4-3-2-1 for time;

- Deadlift 75/115#

- push-ups

SATURDAY MAY 21/16

Motorhead - week 08

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Snatch max effort

B. Max effort Clean and Jerk

**Weightlifting class is cancelled this week due to Regionals competition.

>>>In class

A. Rope climbs - fullx4 or halfx6, or lying x8

Team wod

“Regionas Event #7 - modified”

2 Rounds for time in partners;

- 50 power snatches @ 80/115#

- 50 T2B

- 50’ HS walk each

**modify reps in any manner necessary.

Level 1 - Health & Elements

A. Rope climbs - fullx4 or halfx6, or lying x8

Team wod

“Regionas Event #7 - modified”

2 Rounds for time in partners;

- 50 power snatches @ 55/75#

- 50 T2B or hanging knee-ups

- 50 light DB push press

SUNDAY MAY 22/16

Motorhead - week 08

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. Press 10.2.10.2.10.2

**choose a light load for the 10’s and then build the doubles across the sets.  The 10’s will remain at fixed load and the doubles build.

B. “Tabata”

- Tabata row

- Rest 4 min

- Tabata squats

- Rest 4 min

- Tabata push-ups