A.  Every 2 minutes, complete Pause Power Clean Clusters 1.1.1.1

*pull from the floor, pause above the knee for 2 seconds then clean

*check for vertical shin, shoulders over the bar

B.  5 sets:

4-6 Floor Close Grip DB Bench Press @ 21X1 tempo

6 Pendlay Rows @ 22X0

C.  8 sets:

Weighted Side Bridges 30:30

Tonight’s Line Up

4 Teens

5 CF

6 CF

7 CCF Rowing Club with Coach Mel

The post WOD 6.18.13 appeared first on Cynergy CrossFit.

• 15 Jumping Jacks
• 200 m Run
• 10 Squats
• 100 m Run

Skill ~ Deadlifts

W.O.D. ~ 10-8-6-4-2

• Deadlifts
• Push-ups

Fun Time (Not that it’s not ALL fun!)  ~ 1 min. AMRAP Ring Rows, Handstand Holds, & Wall Climbs!

Meghan, Anna, & Lauren

Danny getting over the wall!

**Join us this summer for FUN & FITNESS! 

CrossFit Kids & Teens offered every Tuesday & Thursday from 10:00 a.m. – 11:00 a.m.**

Session 1:  July 2nd – July 25th

Session 2:  July 30th – Aug. 22nd

The post CFKids WOD 6.17.13 appeared first on Cynergy CrossFit.

GREAT start to the Sports Performance Camp today!  An incredible group of hard working athletes!  Looking forward to watching these athletes develop throughout the 6 weeks!!

A. Split Jerk Clusters 1.1 x 8 

*every 90 seconds

* as heavy as possible in proper form

B.  Every 90 seconds for 6 sets:

10 OH Lunge Step Backs + 5 OHS

3 sets:

C1 6 Turkish Get Ups (3/3)

C2 6 Ring Press Outs

Tonights Line Up

4 Teens

4:45 CFKids

5:30 CF

6:30 CF

7:30 CCF Foundataions

The post WOD 6.17.13 appeared first on Cynergy CrossFit.

The post Boot Camp 6.17.13 appeared first on Cynergy CrossFit.

These ants aren’t.   The white powder you see is a couple packets of Splenda I put in the middle of a huge ant colony on my patio yesterday.   Within in an hour, the ants were curled up and dead in piles.

If you still believe sweeteners like Equal and NutraSweet are safe, you’ll want to pay very close attention to this special report.

You’re probably aware of the dangers of consuming too much sugar and that sugar is not healthy for you. You might have been led to believe that artificial sweeteners like aspartame are safer, and less likely to cause you to gain weight.

Well, neither of those beliefs are true.

Slick marketing of products containing aspartame by giants in the food industry — especially marketing that sends the message it’s healthy to consume these products — might be giving you a false sense of security.

You might even be convinced you’re doing the right thing for your health and the health of your family by using products artificially sweetened with aspartame.

You couldn’t be more mistaken.

It’s not pleasant to learn that corporations, government-sponsored regulatory agencies and politicians are more interested in lining their pockets than protecting your health and the health of your loved ones. But unfortunately, these are serious issues that you must consider for your and your family’s safety. 

Read the entire report:

http://articles.mercola.com/sites/articles/archive/2009/10/13/artificial-sweeteners-more-dangerous-than-you-ever-imagined.aspx

The post Artificial Sweeteners appeared first on Cynergy CrossFit.

Haven’t tried this one yet – but will be making it this week.   Love crockpot cooking.

Ingredients:

• 2-3 lb. bone-in turkey breast
• 1 large onion
• 4-5 carrots
• 1 cup fresh cranberries
• 1 lemon or orange
• 2-3 Tbsp Herbs de Provence
• Sea salt and pepper

Directions:

1. Prepare the veggies: rough chop the onion and slice the carrots (fairly chunky since you don’t want them to disintegrate in the crockpot).

2. Put the onion and carrot into the crockpot.

3. Place the turkey breast on top of the veggies.

4. Sprinkle the turkey breast generously with Herbs de Provence, sea salt and pepper.

5. Slice the lemon or orange, and arrange the pieces on top of the turkey.

6. Pour the cranberries over the top.

7. Pour about 1/2 cup of water into the bottom of the crockpot.

8. Set the crockpot on LOW for approximately 5-6 hours (you may want to increase the time if the turkey breast is very large).

Other vegetable / spices combinations:

• add cubed raw butternut squash or sweet potato
• cumin + chili powder + garlic + smoked paprika with sliced bell peppers and onions
• rosemary + garlic
• Ras el Hanout spice blend

The post Dairy Free Day 14 appeared first on Cynergy CrossFit.

Complete at 90% Intensity:

3 sets of

2 Minutes

5 TnG Squat Cleans (95/65), (L2 75/55), (L3 65/45)

10 Lateral BB Burpees

AMRAP Double Unders in time remaining

*Rest 2 minutes between sets

Rest 10 Minutes

3 sets of:

2 Minutes

10 UB Thrusters (95/65), (L2 75/55), (L3 65/45)

15 sit Ups

AMRAP Row for distance in time remaining

*rest 2 minutes between sets

The post WOD 6.15.13 appeared first on Cynergy CrossFit.

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Our Red Shirt Hero WOD is for you

A.  Shoulder Press

Establish a heavy single in 10 minutes

ROY

(Fractured)

EMOM 25

3 Deadlift (250/150)

4 Box Jumps (24/20)

5 Pull Ups

Tonight’s Line Up

4:45 CFKids

5:30 CF

6:30 CF

7:30 CCF Foundations

The post WOD 6.14.13 appeared first on Cynergy CrossFit.

Buzz and Steve Hamilton Sr. at Ali’s WOD

My thanks to Buzz Wadsworth of BuzzShoots Sports for capturing the day!

A.  6 sets:

3 TnG Clean & Jerk every 90 seconds @ 60%

B.  Complete the Following at 75% Intensity:

AMRAP 5

100m Run + 5 Toes 2 Bar

rest 2 min

AMRAP 5

150m Row + 7 Push Ups

rest 2 min

AMRAP 5

15 Double Unders + 5 Burpees

rest 2 min

AMRAP 5

15 KB Russian Swings + 15 Anchored Sit Ups

Tonight’s Line Up

5 CF

6 CF

The post WOD 6.13.13 appeared first on Cynergy CrossFit.

Please help me welcome Lauren Galotti to CrossFit!  She has just completed her Foundations classes and is ready to join the group classes!   Congrats Lauren!!

The post Welcome Lauren! appeared first on Cynergy CrossFit.