CrossFit WOD's July 04-10, 2016.

T2W.jpg

New schedule and T2W program coming in August - lots of cool things to look forward to with new coaching, schedule, and individualization of the program.  We are always searching for better ways of doing things and this will be a pilot program in a direction we feel will truly help our atheltes out the most and provide the most flexibility in training.  Starts August 01 and leads in to 6 weeks of training heading to the BCBD.  Read more HERE.

Reminder that July 16th starting at Rotary Park we will be hosting a Run, Bike, or Hike fundraiser for Coach Laurie M who is heading to the CF Games this July.  To get involved register at the front desk or on the Synergy APP.  We look forward to seeing you out for the event. 

 I woudl like to ask you all to start using the hashtags #synergystrong and #synergyteam on social media as I want to grab member gym posts for weekly blog posts.  Start using hashtags in your posts and I will start to grab your posts for images on the blog. 

Kettlebell classes start this week with Lane Britnell.  If you still want to jump in and give it a try, you are welcome to - simply talk to the front desk. 

BCBD registration opens This Tuesday HERE - be sure to get your spot locked down.  This year is sure to be a big one and we are very much looking forward to the new venue, and the new set-up.  If you are not competing, we hope that you can find the time to help out as we are always in need of volunteers to help out. 

Most up to date Synergy Schedule with the NEW Se morning and kettlebell classes included.  Found on the website HERE. 

This Satruday July 09, 2016 - Synergy will be hosting a Rookie/Amateur Strongman show at CENTRAL.  This means that classes will be cancelled at Central and moved to South East for the day to provide time for the Strongman show to set-up and get ready.  When you are down class - feel free to drop into Synergy FREE of charge to watch the athletes compete. 


GARTH

Getting ready for the big show coming to Saskatoon with our newest program - GARTH.  This is a full 16 week cycle of STRENGTH.  As the season comes to an end for most, it is time to focus on a few basics and return to some roots of working out.  Lots of lighter loads, more technical stuff, and loads of quality strength work completed.  By no means will be avoiding our conditioning work, as we will be adding more summer sessions and aerobic base work as well.  The cycle of rest days will remain the same as the last program - T2W will shut down very soon only to re-start leading into the BCBD in September.  This program will ride us all the way to the BCBD. 


MONDAY JULY 04/16

Garth - week 07

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Arm over arm sled pull-ins 4 x gym lengths with progressively heavier loads

B. Heavy med ball (100#) over shoulder x 10/15 reps

>>>In Class

A. Back squats 2(75%x4), 2(80%x2)

B. “Ultra”

AMRAP in 22min of;

- 125/185# clean

- MU’s

1.2.3.4.5.6……

**love this one….good luck dudes.

>>>Post Class

A. GHD sit-up holds 3x20-30sec

A2. GHD back ext holds 3x40-45sec - rest as needed.

**both are held at parallel.

Level 1 - Health & Elements

A. Back squats 2x4, 2x2 - build throughout

B. “Ultra”

AMRAP in 22min of;

- 95/135# clean

- Pull-ups or ring rows

- Parallel bar dips

1.2.3.4.5.6……

**love this one….good luck dudes.

TUESDAY JULY 05/16

Garth - week 07

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete EMOM x 5 with ascending reps on power clean

- 6 push-ups

- 2 power cleans 95/135# (build to 7 in 5 min - choose load that you can cycle quickly)

Rest 4 min - repeat

**this is 10 total rounds and 14 min.

**LV3 Only - rest 20-30 min before class

>>>In Class

A. Bench press 4x4 - build to heavy set

B. “beep test #1”

EMOM for 6 min

- 5 thruster @ 55/75#

- 5 burpees

- 4 gym length sprints

Then EMOM for 6 min;

- 4 thruster @ 55/75#

- 4 burpees

- 4 gym length sprints

Then EMOM for 6 min;

- 3 thruster @ 55/75#

- 3 burpees

- 4 gym length sprints

**Looking forward to see how this goes.

Level 1 - Health & Elements

A. Bench press 4x4 - build to heavy set

B. “beep test #1”

EMOM for 6 min

- 5 thruster @ 35/55#

- 5 burpees

- 4 gym length sprints

Then EMOM for 6 min;

- 4 thruster @ 35/55#

- 4 burpees

- 4 gym length sprints

Then EMOM for 6 min;

- 3 thruster @ 35/55#

- 3 burpees

- 4 gym length sprints

**Looking forward to see how this goes.

WEDNESDAY JULY 06/16

Garth - week 07

WOD

Level 2&3 - Fitness & Sport

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

Level 1 - Health & Elements

A. TGU - build to heavy set on each arm - not maximal, just good quality work

B. “SMI”

- Row 1000m

Then 3 rounds for time of;

- 30 push-ups

- 50 squats

THURSDAY JULY 07/16

Garth - week 07

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

- Repeat last week's work

A. HS progressions practice of weight transfer overhead

- walk -outs from extreme planks to weight in hands

- chair (box can be used) slide-ins to weight overhead

- Chair (box can be used) circle walks with weight overhead

B. Weight shifting while inverted;

- wall walk-up + weight shift from hand to hand

- wall walk-up with weight shift to fingertips

- Wall walk-up with controlled shoulder taps

**attempt all of this after kick-up (facing away from wall.

**I would like some videos please

>>>In Class

A. “PressHIIT”

- 6 press (at last week's 5)

- 12 T2B

- 6 Lateral box jump burpees

Every 4 minx 6 rounds

Level 1 - Health & Elements

A. “PressHIIT”

- 6 press (at last week's 5)

- 12 T2B or hanging knee-ups

- 6 Lateral box jump burpees

Every 4 minx 6 rounds

FRIDAY JULY 08/16

Garth - week 07

WOD

Level 2&3 - Fitness & Sport

>>>In Class

A. EMOM x 6 - 2 Burpee bar MU

B. EMOM x 6 - Snatch high pull + power snatch + OHS 1+1+1

**start light and build to moderate load

>>>In Class

A. Deadlift 2(85%x2), 92.5%x1

B. “Nancy”

5 rounds for time of;

- 400m run

- 15 OHS @ 65/95#

**old school benchmark

Level 1 - Health & Elements

A. Deadlift 2x2, 1x1 - building

B. “Nancy”

5 rounds for time of;

- 400m run

- 15 OHS @ 45/65$ or heavy goblet squats

**old school benchmark

SATURDAY JULY 09/16

**Reminder we are at SE today due to the Strongman comp at CENTRAL. 

Garth - week 07

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Power snatch 2(67.5%x3)

B. Snatch 2(75%x2), 2(82.5%x2)

C. Clean 4(82.5%x2)

D. Jerk from rack 2(77.5%-82.5%x2)

>>>In Class

A. Back squat 2(75%x5), 2(82.5%x3), 90%x1

B. “Hotel”

Complete 5 rounds for time of;

- 30 SDLHP @ 75/115#

- 30 sit-ups

Level 1 - Health & Elements

A. Back squat 2x5, 2x3, 1x1 - build throughout

B. “Hotel”

Complete 5 rounds for time of;

- 25 SDLHP @ 55/75#

- 25 sit-ups

SUNDAY JULY 10/16

Garth - week 07

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. Wall walk-ups x 8-10

B. “Vtech”

AMRAP in 20min - Partner wod

- 6 alt. DB power snatches

- 4 burpees

- 2 gym length sprints

**Rotate with partner for 20 min for max rounds + reps