CrossFit WOD's May 01-07, 2017.

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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


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! ***


LEARN TO POWERLIFT:

Synergy Strength is happy to announce that as part of our learn to series of strength sports courses we are adding - "Learn to Powerlift" with coach Marc Morris. We will be offering the course starting Tuesday May 09th, 2017 @ 6:00pm.  The course will run for 4 weeks (May 9, 16, 23, 30th, 2017) and will include one training session per week with Coach Marc and also a monthly open gym membership as participants will have training sessions to complete each week atop the coached session.  The beginner Synergy Strength powerlifting program will be used and will get participants started on the right foot no matter what their goals are; competition, learn to lift, get more comfortable with the barbell, etc.  

PROGRAM DETAILS;

Training sessions - Tuesday 6:00pm May 9, 16, 23, 30th, 2017

Cost - $110/program (includes program, coaching, and open gym access to train)

Register - please contact info@synergystrength.ca or (306) 717-9800

KIDS - LEARN TO WEIGHTLIFT PROGRAM @ SYNERGY STRENGTH

As part of our "learn to" series of strength sport courses Synergy Strength will be adding KIDS - weightlifitng as a course starting Monday May 15th @ 5:00pm.  Classes will be twice a week (Monday and Tuesday...back to back) and will be led by Coach Chad. 

This program will be considered a lengthy "onramp" for kids into the CrossFit Kids program.  The kids program at Synergy Strength is a progressive and offers a fantastic opportunity for kids to get invovled in weight training - the goal is not true strength, but more so quality of movement and sport understanding.  All kids that join the CrossFit kids program receive a "log book" of programs, which we call the "BEARS"

The full kids "BEARS" program is over 72 training sessions and is designed to take kids 5-8 months to achieve and complete.  The "LEARN TO" program will expose the kids to the beginner program "CUBS" and allow them to start their path into weightlifitng and gymnastics if they choose to continue.  Kids will learn the foundations of the squat, deadlift, snatch, clean, and jerk as well as a few other assistant exercises.  The goal is fun, learning, and athletic development. 

WHO IS THIS FOR? - KIDS AGES 8-12

WHEN - MONDAY MAY 15TH, 2017-JUNE 06, 2017. (MONDAY AND TUESDAY EVENINGS)

COST - $85

REGISTER - PLEASE CONTACT SYNERGY STRENGTH @ 306-979-9348 OR INFO@SYNERGYSTRENGTH.CA FOR MORE DETAILS OR TO GET REGISTERED.


MONDAY MAY 01, 2017.

WOD

>>>Pre Class

A. Snatch 50-60-70%x3, 2(82.5%x2 92.5%x1, 72.5%x3)

B. Clean and jerk 50-60-79%x3, 2(82.5%x2 92.5%x1, 72.5%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. Bench press 2.3.2 2.3.2

**2.3.2 with the same load, but increase 2.5% for the next wave.

B. “sico”

AMRAP in 10 min of;

- Snatch (full) 115/185#

- Bar or Ring MU (whatever you feel is faster)

1.2.3.4.5.6..

SKILLS Sessions:

A. Pre-class work

TUESDAY MAY 02, 2017.

WOD

>>>In Class

A. Deadlift 84%x3, 88%x2, 3(92%x1)

**these intensities are getting very high, if 92% is not possible, please adjust percentage accordingly to hit 3 heavy singles.  Please do not attempt max efforts - they are coming….don’t worry.

B. “cana”

In partners complete;

AMRAP in 2min of;

- 125/185# clean to thrusters

Every 6 min x 4 rounds

>>>Post Class

A. “triple three” - modified

- Row 3000m

- 300 DU’s

- Airbike 3000m

For time

WEDNESDAY MAY 03, 2017.

WOD

Synergy Wednesday Weightlifting

A. Power snatch + snatch  40-50%x3+3, 2(62.5%x3+3 ,72.5%x2+2, 52.5%x4+4)

B. Power clean + clean 2(62.5%x3+3, 72.5%x2+2, 52.5%x4+4)

C. Push jerk + jerk 4(65%x2+2)

D. Front squats 12(70%x2) - EMOM

>>>In class

A. “Logi”

Complete for time;

4 rounds

- 40 walking lunges

- 15 Pull-ups

Rest 2 min

3 rounds

- Row 500m

- 20 20/35# DB step-ups @  18/20”

Rest 2 min

2 rounds;

- 30 DB hang cleans @ 20/35#

- 30 burpees

**yuck - enjoy friends

THURSDAY MAY 04, 2017.

WOD

>>>Pre Class

A. Power snatch + snatch to 90 + snatch 42.5-52.5-62.5-67.5-72.5%x1+1+1

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

B. Complete;

- 2 rope climbs

- 30sec HS hold on wall or 4x10’ HS walk

Rest 2 min x 4 rounds

>>>In Class

A. Back squats 5(75%x5)

B. “Regionals”

Complete for time;

- 100 DU’s

- 50 HSPU’s

- 40 T2B

- 30 S2O with axle 100/160#

- 4 gym widths front rack axle walking lunges with 100/160#

SKILLS Sessions:

A. Pre-class work

FRIDAY MAY 05, 2017.

WOD

>>>Pre Class

A. Press + push press 4x2+4

>>>In Class

A. In partners complete;

“Monster DT”

- 120 deadlifts @ 105/155#

- 90 hang power cleans @ 105/155#

- 60 S2O @ 105/155#

Rest 4 min

“Lateral Karen”

- 150 wall balls

**throw ball to partner beside you….yes that is what I mean :)

Rest 4 min

- 100 burpees over bar

**Time cap of 40min….have fun!

SATURDAY MAY 06, 2017.

WOD

- Synergy Saturday weightlifting

A. Power snatch 45-55-65%x3, 2(77.5%x2, 87.5%x1, 67.5%x3)

B. Power clean 45-55-65%x3, 2(77.5%x2, 87.5%x1, 67.5%x3)

**if 87.5 is too heavy, simply adjust loads

C. Back squat 5x4 @ +5-10kg from Sat 22nd

D. Clean deadlift 4(80%x4) - touch and go

>>>In Class

A. Thrusters - build to heavy single in 15-20 min

B. “Sally”

In groups of 3  complete;

- 50 thrusters @ 65/95#

- 10 rope climbs

- 40 thrusters @ 65/95#

- 8 rope climbs

- 30 thrusters @ 65/95#

- 6 rope climbs

>>>Team Training

A. Regionals 2016 Event 2

Group of 3 - Snatches - 10 min time cap

- 5.5.5 @ 135/185#

- 4.4.4 @ 145/205

- 3.3.3 @ 155/225

- 2.2.2 @ 165/245

- 1.1.1 @ 175/265

**some scaling might be in order here as I would like everyone to be challenged on last set, but scale loads to fit

Rest 5 min

B. Partner wod - 21-15-9 for time of;

- Deadlifts @ 420# loaded unevenly

- Synchro burpees

Rest 10 min

C. Complete;

- 21-15-9 thrusters @ 65/95#

- 4.3.2 Rope climbs

**everyone do this by themselves after the first two partner wod’s

SUNDAY MAY 07, 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. Clean and jerk technique - 10 min

B. “G”

4 rounds for time of;

- 21 wall balls

- 15 pull-ups

- 9 clean and jerk @ 95/135#