WOD Thursday 8.9.17

3 Position Power Clean (Floor-Above Knee-High Hang)-
-first working set at 50% of 1RM Power Clean
-build to a tough complex, not a max

10 rounds for time:
2 Muscle Ups (Ring or Bar)-(L2 Transitions from Box -start clip at 3:23), (L3 Transitions from floor start clip at 4:29)
4 Hand Release Burpees
6 OHS 65/45 (Light)

Not for time:
3 sets:
15 GHD Hip Extensions with 2 second pause at the top
30 second Ring L-Sits ( Accumulated time) (L2 From 2 boxes or parallettes)

By | 2017-08-09T20:46:17+00:00 August 10th, 2017|Categories: Workout of the Day|0 Comments

WOD Wednesday 8.9.17

Parallette/Plate Stack HSPU
10 singles:
-start at lockout + :05 negative + :03 pause at flat (where head is same height as hands/parallettes/plates) + :05 negative to floor.
-if you can’t do the pause, use a spotter at pause when head is even with hands

Level 2:  
10 Eccentric HS -Lower to Ab Mat(s) in as much time as possible
Level 3:
3-4 sets:
HS Hold for max time
-rest as needed between sets

Free Standing Shoulder taps:
30 seconds max reps with
60 seconds rest.

Level 2:  30 seconds shoulder taps against wall-
Level 3:  1 Wall walk x 3

Single Arm KB presses
3 sets::
10/arm as heavy as possible
Rest 1 minute between sets

Divide And Conquer the following at a 75% Intensity (15 min max)
20 Battle Rope Burpees
40 Toes thru Rings
60 Wall Balls
80 Russian Step Ups -40 R/40 L
100 Banded Tricep Extensions
-Can go in any order that you wish as long as you keep moving.

By | 2017-08-08T23:23:22+00:00 August 9th, 2017|Categories: Workout of the Day|0 Comments

WOD Tuesday 8.8.17

3 Snatch Grip Hip Toes Shrug + 2 High Hang Squat Snatch + 1 Snatch Balance
-All sets with an empty BB
-focus is on technique and fast drop

2 Snatch (squat) -drop and reset each rep
-first working set @ 65%
-build from there if form is there

For Time:
30 Front Squats @ Mod loading (@ 50%)-taken from the floor
50 Pull Ups (L2 30 Pull Ups), (L3 50 Rack Pull Ups)
800m Run

By | 2017-08-07T22:25:16+00:00 August 8th, 2017|Categories: Workout of the Day|0 Comments

August Member Spotlight — Frank Canapino

This month’s Member Spotlight is on Frank Canapino. Frank typically trains in the evening (4 or 5:30) and has been CrossFtting for about a year and a half now and continues to push himself and make gains. Recently he completed a cycle with the The Cynergistic Life Nutrition Program and showed great progress. (Read his success story!) Congrats Frank and keep up the good work!

What do you do for work?

I work at Rapid7 a data security company as a Systems Administrator.

What would you like us to know about you and your family?

Jackie and I just built a house in Halifax about a mile from the gym and live with our two dogs Gracie, Harley, and our cat Selina.

What is one thing that we may not know about you.

I’m a huge gamer. Half of our basement is a gaming room devoted to video games, board games, and miniatures.

How long have you been CrossFitting?

I started in February 2016. My first real week after doing foundations in Quincy was 16.1.

What time do you typically train?

I try to make it to the 4PM Class M-F.

What is your favorite lift and why?

Probably Cleans.

What is your favorite WOD and why?

I enjoy doing comp WODs or WODs for things like the open. I feel like I push myself more doing those.

What are your current CF goals?

I would like to be able to chain together muscle-ups and actually do full handstand pushups.

What are your current life goals?

Enjoy my new house. Spend as much time as I can with my family. Lose more body fat %.

What is your most memorable time as a CrossFitter?

Most recently it would be getting my first muscle-up. It was super exciting to get up there.

How has CF impacted your life outside of the box?

I have always worked out but since I joined CF I have been going more consistently and working harder. I have more energy in my off time and just generally feel better all of the time.

How would you best describe Cynergy to others?

Cynergy is a great gym in a good space and with an amazing group of family and friends. Everyone always manage to have fun while pushing hard at the workouts.

By | 2017-08-07T12:02:33+00:00 August 7th, 2017|Categories: athlete of the month, Community|0 Comments

WOD Monday 8.7.17

3 Rounds:
10 Bear Complex @ Mod Load -(1 rep=1 Squat Clean Thruster + Back Squat Thruster)
1:00 Min Max Rep Lateral BB Burpees
3 Min rest
After 3rd set, rest 4 Min
3 Rounds:
18 Deadlift @ 30X1 tempo-Mod Loading-(same weight as last week)
1:00 Min Sled drag for distance-walk at a steady non stop pace-heavy-ish
3 Min Rest
After 3rd set, rest 4 Min
Accumulate 5 Minutes in a HS Hold (L2 BB OH hold)

By | 2017-08-06T23:15:12+00:00 August 7th, 2017|Categories: Workout of the Day|0 Comments