CrossFit WOD's September 26-October 02, 2016.

The BCBD is over and now ancient history - we now shift our focus to the Cast Iron Classic (CIC).  This is by far one of my favourite events that we host because it is different than all other CrossFit style events.  The CIC's competition floor is a "grid" made up of 5 lanes and 4 zones/lane.  Teams of 4 (2 men and 2 women) compete head to head against each other in very short, blistering paced, team oriented workouts. Start putting your team together for the mayhem to come. Check out the website HERE

Synergy Strength - FREE WEEK OF CROSSFIT - we are once again hosting  a free week of CrossFit for anyone wanting to try their hand at what we do.  Do you have friends that want to try out Synergy and are interested in what you spend your time doing each week? - well now you can bring them to try it - October 17-23, 2017 is FREE for all new members to try CF.  Come to any class, and as many times as you like int eh 7 days. Read more HERE. 

NEW - CrossFit Masters Program.  We are advancing our masters program to 3x/week (Monday, Tuesday and Thursday @ 7:00pm).  This will start mid week this week as of September 01.  Do you have a grandparent, parent or friend you think should get involved in strength training and the social community of Synergy - send them our way and have them drop in to check out the masters program and what we are offering.  

Learn more HERE

NEW CrossFit Kids and Teens programs rolling out mid week (September 01) at Synergy.  The new schedule will be as follows;

4:30-5:00 - ages 4-7

5:00-6:00pm - ages 8-12

6:00-7:00pm - ages 13+ 

We have moved to structured class times and ages given some of the recent gym changes and class sizes.  This is  super cool program that all kids should get invovled in.  WE are always looking to add new kids to the program, if your little ones are interested please have them drop in for a free class after Sept 01. 

Learn more HERE

NEW RMT on staff starting this week.  Our in house strongwoman Laura Marsh will be setting up daily times to book for massage.  I believe it is imperative to find someone who knows your sport and knows what it feels like to do the things we do if they are goign to work on your body.  Laura is offering massage and hawk grip sessions at Synergy daily.  To learn more stop in at the front desk to book a session with Laura. 

Learn more HERE

OPEN GYM - Synergy Strength is now offering open gym memberships to those interested in using the club for specialty sports, but not needing coaching or programming.  To learn more of this new offering contact

WEEKEND Strength Sport Coaches sessions are back.  Every weekend moving forward we will be having coaches available for led strength sports classes (2 hours).  We have been doing this for weightlifitng for the last few months now and will continue to do so in the sports of powerlifting and strongman. The weekend schedule is;

POWERLIFITNG - Saturday 10-12

WEIGHTLIFTING - Saturday 10-12

**One can choose weightlifting or powerlifting based on goals and needs. Weightlifting Wednesday session is still available

STRONGMAN - Sunday 10-12 

**This is a super fun events based day of all kinds of things (log, stones, medleys, etc.) - think of it as a mini comp session each week with 2-4 implement training days. 

These session are open to anyone - come join us. 

Synergy Strength is proud to announce that we will be hosting the very first Tactical Strength Challenge in Saskatoon.  We will be hosting it October 01, 2016 @ Synergy North East.  We will kick start the festivities at 10:00am - What is the Tactical Strength Challenge? Read more HERE. 

The old saying goes, “If you don’t know where you’re going, any road will get you there.” Training is no different. If you lack a specific goal, the time you spend training may easily become a collection of random acts.
The StrongFirst Tactical Strength Challenge is a goal worthy of your efforts.
The three exercises that make up the Tactical Strength Challenge are:
  • A max powerlifting deadlift (three attempts)
  • Pull ups for max reps (palms forward, no kipping, neck must touch the bar) or a flexed arm hang (in the Novice Women’s category)
  • Kettlebell snatches for max reps in a 5:00 time period (unlimited hand switches and different weights for different competitor categories).
Preparing requires your focus on different types of strength and endurance—as demanded by real life’s challenge

Synergy Kettlebell Club coach Lane will be leading the group through the TSC - if you want more info please contact  If you want to get registered - please do so at -

Synergy Strength will be hosting the first SWA doping controlled meet of the year on Saturday, October 15, 2016.  To register please head over to the SWA website HERE.  For more information please feel free to contact

Synergy Strength is happy to be hosting SPA Provincial Championships on October 01, 2016. Meet director is Connor Lutz - any concerns regarding the meet can be forwarded to Connor at

"70's Big"

 Doug Young 

Doug Young 

Doug Young (August 21, 1944 – October 7, 2005) was an American national and world powerlifting champion multiple times throughout his career while competing in the 242 lb. and 275 lb. weight classes.[1]
Doug won his third straight world championship title at the 1977 IPF world championships.[1] He posted a 1,956 pound total (699 lb. squat, 545 lb. bench press, and 710 lb. deadlift) while sustaining three broken ribs.[2] Doug is credited with bench of 612 pounds in 1978 while wearing just a T-shirt

"70's BIG" may not be the best named for the program given the goals and stimuli of the next 5 weeks, but it does not matter as the dudes portrayed in 70's big are endlessly cool and can be the title to any program in my opinion.  The next training block (5 weeks) is a "polarized" program meaning we will be focusing on very low intensity prolonged aerobic bouts done at intensities of 55-70% (estimate) coupled with extremely high intensity training sessions aimed at intensities well above anaerobic threshold. Goal of this training is to continue to improve aerobic capacity (priority focus, but not to be read as at the expense of other physical attributes) .  All strength work intensity will back off as well with the next three weeks averaging 75% intensity with slightly high volume as well.  Gymnastic work will be focused towards capacity as well and muscular endurance.  HS walking volume is also kicked up a notch as the end goal is to have everyone walking down the street on their hands (this skill is as essential as DU's in CF now).  The weekly volume of conditioning work will increase by 8-10% per week for the next 3 weeks, before backing off lightly for 2 weeks and ending in a de-loading on week 6. The volume count is from the level 3 program and assumes all work is done as programmed, volume varies from 100-137.5min of work).  Sunday's new optional work is just that...optional and is aimed to continue to develop aerobic conditioning to a higher degree and will only be programmed for 3 weeks.  This Sunday work needs to be LOW intensity, meaning you can carry a short conversation while working.  Think of this as active recovery, but is a "necessary" component of polarized training models to maximize performance.  Please understand that the volume prescribed assumes the participant has been prepped by the last few programs.  If you are new to the extra work, please come talk to me about how to implement it correctly and safely to avoid overtraining and injury. I am looking forward to this training block and look forward to any feedback you have for me while working through it.  

MONDAY September 26, 2016

70's big 1of6


Level 2&3 - Fitness & Sport

>>>Pre Class

A. Hang power clean + power clean + push jerk 2+2+2 - Every 60sec x5 - rest 3min - repeat

**choose a moderate load that allows cycling of the movements unbroken on all sets

B. Strict HSPU + Kipping HSPU’s 6x4-6 every 30sec - rest 3 min - repeat

**choose a number and maintain throughout

>>>In Class

A. Front squat + jerk 4(70%x4+1)

B. “rad”

AMRAP in 90sec of;

- 3 MU’s

- 6 DB burpees @ 35/50#

- 30 DU’s

Every 5 min x 5 rounds

**Do not get stuck on MU’s, must keep moving as best you can, scale if necessary, even as the rounds go on.

**start each round where you left off.

TUESDAY September 27, 2016

70's big 1of6


Level 2&3 - Fitness & Sport


A. Snatch - build on 4.3.2, repeat 3, and build on last double to a heavy but not maximal double.

B. HS walk fundamentals only

- HS hold to wall (front and back)

- HS hold with shrugs (front and back)

- HS shoulder tap (front and back)

>>>In Class

A. Press 12-10-8-6 building lightly (all sets unbroken)

B. “bumbo”

AMRAP in 9min

- 9 KB snatches (right)

- 9 push-ups

- 9 KB snatches (left)

- 9 box jump overs 18/24”

Rest 2min

AMRAP in 9min

- 9 KBS @ 16/24Kg

- 9 push-ups

- 9 KB @ 16/24Kg

- 9 box jump overs 18/24”

WEDNESDAY September 28, 2016

70's big 1of6


Level 2&3 - Fitness & Sport

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

Wednesday Weightlifting (optional)

A. Snatch 2(85-90-95%x1), 80%x2

B. Clean and jerk 2(85-90-95%x1), 80%x2

C. Front squat 4(100%c&Jx1), 5(80%x1) - EMOM

**only last 5 are every min on the min

D. Deadlift to knees (3 sec pause) 4(100% of best c&j x  1)

Level 1 - Health & Elements

>>>In class

A. Rope climb x 5 ascents

B. “HQ”

AMRAP in 20min

- 100 DU’s

- 100’ walking lunges

THURSDAY September 29, 2016

70's big 1of6


Level 2&3 - Fitness & Sport

>>>In Class

A. “dead”

Complete every 6min x 8 rounds

- 8 deadlifts @ 185/275#

- 12 DB push press @ moderate load (unbroken sets)

- 16 wall ball 14/20

3 (unbroken)


A. Complete;

- 3min row

- 3min burpees

- 3 min row/bike

- 3 min burpee pull-ups

Rest 3 min - repeat

**I know how bad this will suck.

**goal is to maintain performance on each round.  Shoot for a intensity of 60-65% throughout. This is part of the high volume training phase we are in.

FRIDAY September 30, 2016

70's big 1of6


Level 2&3 - Fitness & Sport


A1. HS walk practice (no sets reps)

A2. Med ball backward overhead throws 5x6 @ 10/20#

**Practice HS progressions and simply mix with 5 sets of med ball tosses

B. Tire flips 4x8 - moderate load with unbroken sets only, focus on speed and transition between flips

>>>In Class

A. Bench press 4x8 - across

B. “Bracoo”

Complete 3 rounds for reps;

Min 1 - row

Min 2 - pull-ups

Min 3 - HSPU’s

Min 4 - walking lunges

Min 5 - DB hang power clean to push press @ light load

Min 6 - airbike

Min 7 - t2b

Min 8 - resy

SATURDAY October 01, 2016

- SPA Provincials - Gym is closed today for Saskatchewan Provincial Championships, which will be running all day.   Come watch Sask's top 70 athletes compete in a full day of competition.

- Tactical Strength Challenge - we will be hosting the TSC at Synergy NE today.


A. RUN - 1:30pm @ the weir. 

**Due to the gym being closed today, we will head out to the river and enjoy one of the last nice days for a run.  You will be given an option for the run either a 4.1Km run or a 6.7Km run based on the bridges.  We will meet at the river weir (find parking on 33rd, at the weir or on the street) at 1:30pm and start the run together, each person will choose the run distance they would like to do - maps are below. 

Find a partner to run with and come join us at the weir for 1:30pm.  Dress appropriately - lets get a workout in today rather than miss it all due to the comps all happening.  

 6.7Km run option 

6.7Km run option 

 4.15Km run option

4.15Km run option

SUNDAY October 02, 2016

70's big 1of6


Level 2&3 - Fitness & Sport


A. Snatch 72.5-77.5%x2, 3(82.5%x2)

B. Clean and jerk 72.5-77.5%x2, 3(82.5%x2)

C. Front squat 2(80%x4), 2(85%x2)

- OPTIONAL - extremely low intensity aerobic work

A. 12 min run, bike, row, ski-erg, etc. (anything cyclical) - rest 4 min - 2-3 rounds

**should be able to hold a short conversation throughout as intensity is low enough.

Level 1 - Health & Elements

>>>In class

A. Hang clean to thruster x2 - build to heavy set in 20min

B. “boil”

Complete for time;

- Row 1000m

- 45 thrusters @ 55/75#

- 45 pull-ups