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WOD THURSDAY 12.14.17

AMRAP 20:
30 Push Presses (115/75) *choose a weight that you can get 15 reps UB when fresh
30 Box Jumps (24/20)
30 Wall Balls (20/14)
30 Toes to Bar (L2 Toes thru Rings), (L3 K2E)

L-SIT+
Accumulate 2:00 in an L-Sit on Rings or Bar
*Every break, complete 12 GHD Sit Ups

By | 2017-12-13T07:06:43+00:00 December 14th, 2017|Categories: Workout of the Day|0 Comments

WOD WEDNESDAY 12.13.17

Split Jerk Tech:
4 sets: **Add 5% each set
A1. 2-3 Jerk Drives- 100% of 1RM split jerk
rest 1 Min
A2. 1 Split Jerk 75% 1 rep
Rest 1 Min

Set 2-105%-80%
Set 3-110%-85%
Set 4-115%-90%

EMOM 5
3 TnG Power Snatches
-Start with 40% 1RM and build each set

EMOM 10
3 TnG Power Snatch 135/95 *L2 85% of what was established above

By | 2017-12-13T06:38:23+00:00 December 13th, 2017|Categories: Workout of the Day|0 Comments

WOD TUESDAY 12.12.17

12 Minutes:
3 Front Squat-@ 20X1 tempo-build to a heavy triple-first pull from floor as a power clean.

Every 2 Minutes x 6
3 Front Squats (@ 80% of what you established above)-pulled from floor as a power clean
2 Strict HSPU (may use up to 3 mats here) (L2 Box HSPU) (L3 Strict DB Presses)
1 Rope Climb (L2 4-5 Pull Ups on rope), (L3 Pull up from floor and pull “down” from top)

AMRAP 5
7/5 Ring Dips (L2 Jumping up to a negative descent), (L3 Bench dips)
25 Double Unders (L2 50 Fast Singles) *Aerobic focus

By | 2017-12-11T23:53:38+00:00 December 12th, 2017|Categories: Workout of the Day|0 Comments

WOD MONDAY 12.11.17

Handstand Walks -15 minutes of practice/progressions

AMRAP 20 @ 85% Effort (Non stop sustainable effort)
100m WALK with MB held tight against chest 20/14
10 Bench Press 135/95
10 K2E
10 GHD Hip Extensions
10 Broad Jump Burpees

By | 2017-12-10T22:48:10+00:00 December 11th, 2017|Categories: Workout of the Day|0 Comments

Celebrating 10 Years of Jen Tully

It’s hard to believe it’s been 10 whole years since I first stepped into the Cynergy parking lot for my first Boot Camp; to think that my kids were just 1 1/2, 4, and 6! While on one hand these past 10 years have flown by, on the other hand I can’t imagine my life without Cynergy.

I often think back to the day that I called Cindy to inquire about the program. I was just calling to get info, not necessarily to join! I had every excuse in the book as to why I could never fit it into my busy schedule… but for every excuse, Cindy had an answer. She had quite the ability to motivate me even before I started. It just so happened that they had a class starting the following day, at 5:00 a.m. What could I possibly have for an excuse at that time? That was the beginning of my fitness journey.

After a few months of Boot Camp, although hesitant to join CrossFit, I made the move “inside.” If it wasn’t for Keith’s belief in me and his driving force, I wouldn’t have believed in myself and I most likely would have gone back to joining a global gym and just not showing up, as nobody would notice or check in.

From there, I joined the 5 a.m. CrossFit group which now consists of some of my best friends (one being my husband!). Over the last ten years, I can say that for the most part, I have trained consistently with the same group of people. I can say that if a day or two goes by that I am not there, I’ll be sure to get concerning texts and/or phone calls checking in to see why I wasn’t there and making sure I’ll be in tomorrow. The atmosphere is what always kept me coming back and will always keep me there.

Looking back over the last ten years, it really is amazing to think about how much I’ve accomplished. I’m a totally different person than I was in 2007. I’ve run half marathons, competed in numerous sprint triathlons (even with a phobia of swimming), and participated in many CrossFit competitions. The thought of me competing in ANYTHING before Cynergy would be unfathomable and crazy. Ten years ago, I would literally twist my ankle just running down my driveway.

Aside from my progress with fitness over the last decade, I have also accomplished attainment of my Level 1 CrossFit Certification and CrossFit Kids Certification. Again, thinking back to ten years ago, I would never imagine myself to be where I am today, being on the other end, the motivator. I find myself so fortunate to be in this role. I take great pride in coaching some pretty amazing kids and I can’t imagine not having this opportunity. I also love being on the other end of the Boot Camp spectrum, coaching people who are starting where I once was just ten short years ago!

Congratulations to Cindy and Keith for 10 years STRONG! Thank you for everything you have done for me and my family. I am forever grateful! <3 🙂

By | 2017-12-03T19:43:14+00:00 December 10th, 2017|Categories: Community|0 Comments