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CCFKids WOD 10.29.14

Warm-Up:  AMRAP 3~

  • Bear Crawl > Forward Roll > 5 Super Slow Squats
  • Plank Walk > 10 Frankenstein Steps > Run 50m
  • Side Shuffle 25m > 180 degree turn > Side Shuffle 25m

Discussion:  Nutrition; Halloween WOD Homework & Bonus Healthy Food Choice Twist!

Skill:  Rowing

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WOD:  5 Rounds:

  • 100m Row
  • 10 Mountain Climbers
  • 10 Squats

Game:  Power Ball!

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**REMINDER THERE IS NO CFKids CLASS TOMORROW (HALLOWEEN)**
Don’t forget the Halloween homework assignment!  Have kids bring tally charts with them on Monday.  Send pictures of candy piles to jen@cynergycrossfit.com
Also, don’t forget the TWIST!  :D …For EACH good food choice they make on Halloween day/night, have them write the food choice down on the back of their tally chart and Coach Amber and I will do TWO BURPEES for EACH GOOD FOOD CHOICE FROM EACH ATHLETE!  (Meghan is already planning her meals & snacks to torture her coaches!…Looks like a good menu!)  :/

By |October 30th, 2014|Categories: Cynergy Kids|Tags: |0 Comments

Challenge Updates

At last count there were 23 participating in the Challenge. Don’t forget to send me your numbers and pay your $20!  It’s not too late to get in. Email dianne@cynergycrossfit.com if you want to be added to the list.

A couple things to clarify:

  • Protein shakes are okay – pre and post wod
  • Cream in your coffee is allowed
  • Fuel for Fire is allowed
  • 1 oz of dark chocolate – over 72% – is allowed
  • Paleo treats – There have been a few questions on this.   Paleo treats – such as brownies, cookies, muffins, etc. made with nut flours, honey, maple syrup, etc. are not allowed.  Things such as paleo ice cream – made with coconut milk and frozen fruit – are allowed.   Fruit is allowed.
  • Bonus Fitness Challlenges – Will be announced each Wednesday to start on Thursday.

Any questions email Dianne@cynergycrossfit.com.

By |October 30th, 2014|Categories: Challenges, Nutrition|Tags: |0 Comments

WOD 10.30.14

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First Responders Challenge 8

 

EMOM 20

Odd: 10 Deadlift @ 40% 1 RM

Even: 10 Box Jumps

 

3 sets @ 90%

10 Push Jerk 95/65 (L2 75/55) (L3 65/45) (Masters 65/45)

200m Row

10 Hang Squat Clean *same bar

200m Row

Rest 2 min between sets

 

Cash Out: 30:30×4 Hollow Body Hold

By |October 30th, 2014|Categories: Uncategorized|Tags: |0 Comments

Cynergy Barball Club….Saturday Mornings from 10:30 – 12:00 Noon

 

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Join us on Saturdays at 10:30 for the Cynergy Barbell Club.

Taught by one of the most exciting new young coaches on the east coast Kate Brierly!

Kate, a jack of all trades sort of athlete, discovered CrossFit in 2012 in her hometown of San Francisco after training at a standard gym for years and was hooked. Kate has an innate ability to see details in movements that others may not be able to which makes her an incredible coach. With a specialty in Olympic Lifts and gymnastic skills, Kate knows how to make movements as efficient and technical as possible. With her qualification for the 2014 CrossFit Games NorCal Regionals as well as the USAW National Championships, Kate’s knack for competing and developing mental toughness are unparalleled. She is also a current active roster athlete on the NPGL Philly Founders

  • Do you find yourself struggling with your Olympic Lifts?
  • Feel like there’s just not enough time in class to perfect the techniques?

Well, we are now offering a class strictly designed to assess, correct, and improve your lifts.

Every Saturday from 10:30-12:00 we will be working and perfecting the art of the Snatch, Clean and Jerk with Coach Kate. The class is programmed in 6-week cycles and it is recommended that you attend each week for the best results.

These sessions are free for CCF and QCCF members and are $20 for non members. Everyone is welcome!

See you there!

 

 

By |October 30th, 2014|Categories: Community, Uncategorized|Tags: |0 Comments

CCFKids WOD 10.27.14

Warm-Up:  Indian Run ~ Focus on staying together as a team

Discussion:  Nutrition ~ Halloween WOD reminder for Friday!

Skill:  Wall Balls

  • Pockets below knees
  • Hit the target!

WOD:  AMRAP 6 ~

  • 8 Wall Balls
  • 4 Pull-Ups (Assisted/Knee Raises)
  • 4 x 10m Shuttles

Game ~ Quicksand!

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**REMINDER ~ THERE WILL BE NO CCFKIDS CLASS ON FRIDAY (HALLOWEEN)**

*Have some FUN with the homework assignment!…and TAKE/SEND PICTURES to jen@cynergycrossfit.com

  • Sort your Halloween candy
  • Make a tally chart with the following info for # of reps of each:  (ea. piece = 1 rep)
    • Tootsie rolls = Squats
    • Reese’s (all varieties) = Burpees
    • Kit Kats = Broad Jumps
    • Whoppers = Sit Ups
    • Hershey’s = Jumping Jacks
    • Nestle Crunch = Squat Thrusts
    • Butterfingers = Mountain Climbers
    • Nerds = 10 sec. plank hold
    • Almond Joys/Mounds = Push Ups
    • Lollipops = 10 ft. Bear Crawl
    • Other = Cartwheels
  • ALSO…THERE’S A TWIST!!…For EACH GOOD FOOD CHOICE you make on Halloween, YOUR COACH(ES) will do TWO BURPEES on Monday.  So that means if each of you make 6 good food choices and there are 6 of you in class, 6×8=48 so multiply that by 2 and your coaches will have to do 96 burpees each!!
  • LIST AND BE READY TO DISCUSS GOOD FOOD CHOICES, AS WE’VE FOCUSED ON THIS WEEK.  :)

 

By |October 29th, 2014|Categories: Cynergy Kids|Tags: |0 Comments