CrossFit WOD's April 24-30, 2017.

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Are we excited?? You bet we are!! 

Helping our Synergy family be their best is a top priority for us.

The Shred program has helped MANY Synergy family members learn the basics of, and the importance of nutrition to crush WOD's, feel like a million bucks and as a consequence, look like a million bucks! 

This next SUMMER SHRED will introduce a new format to take your health and wellness to another level. We know the power of being surrounded by common-minded, goal-focused individuals. It's so important that this Summer Shred will have a 45 min group meeting every Monday for 12 weeks

If you've experienced fatigue, no desire to workout, low libido, difficulty sleeping, the "which size pants do I wear this month" syndrome, then the Summer Shred is for you!!

DETAILS:

Dates:      Starts Monday May 8th / Ends Monday July 24th

Times:      6 pm AND 7 pm classes to choose from

Location:  Synergy Central on Quebec Ave

Cost:         $89 per month   

***Registration is limited to 15 participants per time slot. CALL 306.979.9348 TODAY to get your preferred time! ***


Synergy Strength will be hosting a Strength Sports Fundraiser event at Dino's Bar and Grill @ 3:30pm Sunday, May 28th, 2017. We will be raising funds for our;

- CROSSFIT REGIONAL TEAM (ILONA, JO ANNE, LARIENE, MATT, TYLER, AND DAVID)

         **The team will be heading to Portland Oregon to take on the best teams in Western Canada and North Western United States. 

- LAURIE MESCHISHNICK (CROSSFIT GAMES)

         **We still need to officially qualify, but it WILL not be an issue - Laurie will be heading out to Madison Wisconsin in August for the Games to compete the best in the world. 

- SANDRA NASE (POWERLIFTING WORLDS) 

         **Sandra will be heading out to Minsk, Belarus in June to take on the best in the world. 

We will be doing a few fundrasiers hopefully over the next couple of months - on May 28th @ Dinos we will be hosting a steak night for $25.00/participant.  We will also be having a 50/50 and door prize draws, which one can purchase tickets for.  

We really hope that we can get as many people taking part as possible - tickets can be purchased at the front desk or from the athletes themselves.  

If you have any questiosn or concerns please contact Synergy Strength @ (306)979-9348 or info@synergystrength.ca


12-Week Mental Muscle Program

The Mental Muscle Program is designed to be a structured support group that will aid and empower participants on their fitness journey. Most people who start the path to greater fitness and improved wellness, whether it is to enhancing eating practices, joining a gym, or simply to be more active on a daily basis run into barriers to true success. These barriers can be small or large, but inevitably become roadblocks to long-term success and happiness. The Mental Muscle Program is designed to support the “process” and the “path” that individuals are on, regardless of the end goal. It is important to most individuals to have a foundation of support to lean on when these barriers arise – the Mental Muscle Program can be that foundation.


Monday April 24, 2017

WOD

 

>>>Pre Class

A. Snatch 50-60-70%x3, 2(80%x2 90%x1, 70%x3)

B. Clean and jerk 50-60-79%x3, 2(80%x2 90%x1, 70%x3)

C. Volume work x 12 min total, alternating work on;

- Jumping pull-up with negative, pull-up to neck, or strict MU

- HS walk in circle on box, HS walk

**shoot for reps that you can do unbroken and simply add volume (reps) each week over the next 4 weeks if successful.

>>>In Class

A. Press + Push press 4x2+4

B. “Sinister”

Complete for time;

- 10 pull-ups

- 15 wall balls @ 14/20#

- 1 snatch @ 145/225#

- 10 HSPU’s

- 15 wall balls @ 14/20#

- 1 snatch @ 145/225#

- 10 pull-ups

- 15 wall balls @ 14/20#

- 2 snatch @ 125/205#

- 10 HSPU’s

- 15 wall balls @ 14/20#

- 2 snatch @ 125/205#

- 10 pull-ups

- 15 wall balls @ 14/20#

- 3 snatch @ 105/185#

- 10 HSPU’s

- 15 wall balls @ 14/20#

- 3 snatch @ 105/185#

- 10 pull-ups

- 15 wall balls @ 14/20#

- 4 snatch @ 95/155#

- 10 HSPU’s

- 15 wall balls @ 14/20#

- 4 snatch @ 95/155#

**All snatches are squat style

**Time cap of 25min

SKILLS Sessions:

A. Pre-class work

TUESday April 25, 2017

WOD

>>>In Class

A. Back squats 5x4 @ 70% + 10-20#

B. “25cents”

AMRAP in 2min of;

- 5 deadlift @ 77.5% - TnG

- 10 burpees over bar

- DU’s in remainder of time

Every 6 min x 4 rounds

>>>Post Class

A. Simple and Sinister;

- 100 one armed KBS @ 16/24kg (10L/10R)

- 10 TGU’s @ 24/32kg (alt L/R)

Rest as needed at end of KB work, then complete;

- 2000m row @ hard pace, but not maximal

WEDNESday April 26, 2017

WOD

Synergy Wednesday Weightlifting

>>>In class

A. Snatch tech work;

- PVC OHS 3x6

- PVC drop snatch 3x6

- PVC pipe HH vertical torso snatches 2x4

- PVC pipe HH snatches 2x4

- PVC pipe hang snatches 2x4

- PVC pipe low hang sntaches 2x4

- PVC pipe floating santches 2x4

**can be done with light bar as well

B. “2004”

AMRAP in 20min of;
- 20 burpee pull-ups

- 20 thrusters @ 55/75#

- 20 T2B

- 20 Cal row

THURSday April 27, 2017

WOD

>>>Pre Class

A. Power snatch + snatch to 90 + snatch 40-50-60-65-70%x3

**practice “meeting” the bar and receiving in varied positions.

B. Complete;

- Power clean + clean 2+2 @ 70%

- 5 Bar MU’s

- HS walk 20’ or 30sec HS hold on wall

Rest 3min - repeat for 3 total rounds

>>>In Class

A. Deadlift 82%x3, 86%x2, 3(90%x2)

B. “Fight Gone Bad”

Three rounds of:

• Wall-ball, 20 pound ball, 10 ft target (Reps)

• Sumo deadlift high-pull, 75 pounds (Reps)

• Box Jump, 20" box (Reps)

• Push-press, 75 pounds (Reps)

• Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

SKILLS Sessions:

A. Pre-class work

FRIday April 28, 2017

WOD

>>>Pre Class

A. Bench press 2.3.2 2.3.2

**first 2.3.2 @ one load and then second at slightly heavier

>>>In Class

A. “Cues”

In partners complete for time;

- 100 pull-ups

- 100 sit-ups

- 100 thrusters @ 65/95#

Rest 5min

- 100 bench press @ 95/135#

- 50 cleans @ 95/135#

- 50 power cleans @ 95/135#

- 100 back squats @ 95/135#

Rest 5 min

- 4000m Row

**I have no idea how long this will take….time cap of 40min.

SATURday April 29, 2017

WOD

- Synergy Saturday weightlifting

>>>In class

A. Max hang squat snatch - in 20min

B. “D.G.R”

Complete 3 rounds of;

- 20 deadlifts @ 105/155#

- 20 burpees over bar

- 20

>>>Team training

A. Regionals 2014 Event 2:

- Max hang squat snatch

**three in group using the same bar (women use men’s bar)

**time cap 8min

Rest 5  min

B. Regionals 2014 Event 4/5;

- In groups of 3 complete;

Three men complete for time:

- 50 thrusters, 135 lb.

- 10 rope ascents

- 40 thrusters, 135 lb.

- 8 rope ascents

- 30 thrusters, 135 lb.

- 6 rope ascents

Rest 10min

C. Regionals 2014 Event 6;

In groups of 3 complete;

Relay for time

9-6-3 reps of:

- Strict handstand push-ups

- Hang power cleans, 160 / 110 lb.

- Burpees

SUNday April 30, 2017

WOD

Rest Day

- 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)

>>>In Class

A. Thruster (from rack) - build to heavy double in 15 min

B. “Elizabeth II”

In partners complete MARAP in 21 min of;

P1 - 10 push-ups + 4 gym length sprints

P2 - 10 push-ups + 4 gym length sprints

P1 - 10 burpees + 4 gym length sprints

P2 - 10 burpees + 4 gym length sprints