Top 3 Men and Women of the Fuel for Performance Challenge:

Dan Abbett, Joe Tully, Larry Russo, Caroline Roche, Brenda Schramm and Layla D’Emilia your winings and your goodie bags are ready for you!

My sincere thanks to Will Bunnell from Stronger Faster Healthier, and Sam Bridgewater from Cape Cod Nutrition Corner for supplying our winners with some great prizes.

Keep up the great work everyone!

By |April 17th, 2015|Categories: Uncategorized|Tags: |0 Comments

WOD 4.17.15



U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Split Jerk 1-1-1-1-1

*High Loading for all 5 sets

*rest as needed between efforts




5 KBS ( 1.5/1)

5 Power Cleans (95/65)

5 Box Jumps (24/20)

Aux Work


Core Circuit:

Every 30 seconds x 10

14 Second Hanging L-Sits

By |April 17th, 2015|Categories: Uncategorized|Tags: |0 Comments

WOD 4.16.15


The Teens in the last WOD of the Cynergy CrossFit Kids & Teens Comp

Photo Credti:  BuzzShootsSports



1 Clean + 1 Push Press

-Moderate loading/technique oriented

AMRAP 10 @85% Intensity

100m Run

7 Burpees


Rest 5 min



35 Double Unders (L2 15 Attempts)

7/5 Ring Dips

*Men 7/Women 5

Aux Work


Core Circuit:

Every 30 seconds x 10

13 Second Hanging L-Sits

By |April 16th, 2015|Categories: Uncategorized|Tags: |0 Comments

WOD 4.15.15


3rd Annual Cynergy CrossFit Kids & Teens Comp

Photo Credit:  BuzzShootsSports


Back Squat

5 @ 65%,

5 @ 75%,

5 or more @ 85%

*Rest 1 minute between sets

For time:

50 Cal Row

40 Shoulder to OH (95/65), (L2 85/55), (L3 75/45)

30 Pull Ups (L2 Jumping C2B Pull Ups), (L3 Assisted Rack Pull Ups)

40 Shoulder to OH

50 Cal Row

Aux Work


Core Circuit:

Every 30 seconds x 10

12 Second Hanging L-Sits

By |April 15th, 2015|Categories: Uncategorized|Tags: |0 Comments

Fuel for Performance Winners


Fuel for Performance

All of the numbers are in and we have our top 3 men and top 3 women in our Fuel for Performance Challenge!  The entire group that competed in this challenge improved!  The numbers speak for themselves and the improvements are remarkable in such a short period of time.  Continue to adequately fuel and recover from the work you put in and you will continue to see and feel the benefits!  Great work everyone!

Below is the chart that shows the improvement % for the Deadlift orBack Squat, the Shoulder Press and the KB/Burpee WOD.  Total % improvement is in Red in the far right column.  Congratulations!!


1 Caroline R DL 145 165 20 13.8% 55 60 5 9.1% 6:37 397 5:24 324 73 18.4% 41.3%
2 Brenda S BS 135 145 10 7.4% 73 75 2 2.7% 5:56 356 4:10 250 106 29.8% 39.9%
3 Layla D’ BS 95 105 10 10.5% 75 80 5 6.7% 8:09 549 7:48 468 81 14.8% 31.9%


1 Dan A DL 335 365 30 9.0% 165 185 20 12.1% 5:02 302 4:07 247 55 18.2% 39.3%
2 Joe Tully BS 265 325 60 22.6% 165 175 10 6.1% 5:36 336 5:26 326 10 3.0% 31.7%
3 Larry R DL 495 550 55 11.1% 175 185 10 5.7% 4:20 260 3:45 225 35 13.5% 30.3%


Some input from the athletes:

Things I learned: I hate meal prepping, so Karbolyn ended up being a lifesaver. The first week of the challenge I would cook sweet potatoes every day to have as a carb source post-workout, but just throwing Karbolyn into my shakes made my life so much easier.

Prior to the challenge I always worked out on an empty stomach. I thought eating a couple of hours before would make me feel sick, but I actually felt pretty great with the addition of a pre-workout meal and had lots of energy for workouts. I wasn’t 100% with eating before the gym, especially if I was going to a morning class, but for the most part I was pretty good about it.

My diet still needs a lot of cleaning up but I do feel like this nutrition challenge was a step in the right direction. Seeing my workouts improve at the end of the month was such an awesome feeling! I definitely wasn’t expecting to win this challenge but I’m glad I gave it a shot. So happy I found Cynergy and have met such great people since I’ve started…thanks to everyone for making me feel welcome.  Caroline Roche


My main focus was making sure I was getting my timing down for my Pre wod food
I began with 
Pre wod 50g of Karbolyn and 25g of SFH Pure
Post wod 50g of Karbolyn and 25g of SFH Recovery
I ended up cutting the pre wod in half due to timing. I previously was skipping Pre workout food. It improved my energy during the wods. Also adding the Karbolyn with my Post wod protein shake has been very helpful.
Now to dial in the rest of my meals!!!  Dan Abbett


Food has always been a challenge for me – I have learned a lot over the last 7 years since beginning my own healthy journey but have learned the most in the last 7 months since i began CF.  From reading and learning about Paleo and ‘good carbs’ to the fuel for performance challenge.  The challenge taught me not to worry so much about calories but to understand and know what to eat and when to eat pre and post WOD; that fueling up at night with good carbs and protein makes such a difference in my morning WOD.  Those changes have given me gains in strength and quickness that I wouldn’t have believed if I didn’t just experience it myself.  Thanks to Cyndi and all the Cynergy team for always being so supportive.  Layla D’Emilia



Before the challenge started I was going sparingly, and when I was there I was going through the motions watching the clock I couldn’t wait for 6 to go get my coffee. Since it startedmy diet didn’t change much. I added Karbolyn to my shakes after my wods,switched from a hard boiled egg before my wods to a banana or apple sauce. Added more protein to my lunches,and carbohydrates to my dinner or after my dinner. I will say before this started I didn’t know what macros were. Using the my fitness pal was easier than I thaught it would be. Since I’ve been eating to perform, for the most part I’ve had better wods. A lot more energy and strength. I’m still trying to tweak it even more to get the most out of my work outs.  Joe Tully

I found that eating more carbs (white rice, potatoes & Karbolyn) has really made a difference for me performance wise, and it didn’t effect my body fat, in fact I have gained more muscle. I carb up at night because I can’t eat in the morning. I’m still a strong believer in clean eating; I’m very selective on the non paleo food that I eat. Larry Russo
By |April 15th, 2015|Categories: Uncategorized|Tags: |0 Comments