Good luck Dana, Katya & Matt!
CFS will have the following classes on Marathon Monday, 4/15/19
5:30am CrossFit Adults
6:30am CrossFit Adults
4:30pm CrossFit Kids ages 8-11
5:30pm CrossFit Kids ages 12+
4:30pm CrossFit Adults
5:30pm CrossFit Adults
Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
WOD:
“Marathon Man”
1 mile Run
26 Russian KB swings (70,53)
26 Hand Stand push-ups
26 KB goblet squats (70,53)
26 Knees-to-Elbows
26 DB Bench press (50,35)
1 mile Run
*The 26 reps equates to 26 miles in the Marathon.
*Choose a load where you can complete the reps in 2 sets or less.
Option 2:
1 mile Run
26 Russian KB swings (53,35)
26 Box Hand Stand push-ups
26 KB goblet squats (53,35)
26 Knees-to-Elbows
26 DB Bench press (40,25)
1 mile Run
Option 3:
1 mile Run
26 Russian KB swings (35,26)
26 DB Strict press
26 KB goblet squats (35,26)
26 Knees-to-90
26 DB Bench press (30,20)
1 mile Run
Post WOD:
Agile 8
CFS Brief:
Come join the the CrossFit Synergistics Spartan Team!Boston Sprint – Saturday, May 11th 2019
Charlton, MA
2:00pm start time.
Kids 14 to 17 may participate with an adult.
Below is a link for a Spartan 60% off Groupon as well as the link to sign up for the Spartan race!
(We don’t know how long the Groupon will be active for so act quick!)
Register under the CrossFit Synergistics team for the 2:00 pm start time.
Click here for the 60% off Groupon
Email John with any questions john@cfsyn.com.
We will be having Spartan team training on Saturdays @11:30 am.
CFS will have the following classes on Marathon Monday, 4/15/19
5:30am CrossFit Adults
6:30am CrossFit Adults
4:30pm CrossFit Kids ages 8-11
5:30pm CrossFit Kids ages 12+
4:30pm CrossFit Adults
5:30pm CrossFit Adults
Katya doesn’t need luck. But run fast Katya, Dana and Matt.
Marathon Man: 23:23 scaled. 1600 row, 53#, box, kt90, 35#.
Marathon Man: 34:10 | 44# KB | 30# DB | 14 HSPU
I decided to give the mile runs a go and see how things felt – first run was not fabulous and I thought Jon was going to bench me for the rest of the workout. I decided after doing a half marathon worth of HSPU (14), that I would move on as it was taking a bit of time. (I finished out the remaining 12 after I completed the rest of the workout). It was pouring as I set out on the second run, but I figured if 30K other people were going to run 26.2 miles in rain that I had no excuse to not run one mile. My hamstring was not thrilled, but my mind was happy 🙂 Thanks Jon!!
Now that’s embracing the suck! Way to go Deb!
Yes, way to go Deb. Wanna do it again with me at 4:30?
Ken, that is actually tempting, but I won’t be out of work by then and I am going to spend a lot of my day sitting on a plastic ball with little “spikes” on it. If you want a tip or two – choose your KB and DB weights wisely. Pick a number for HSPU and go for that. I happen to like knees to elbows, so that was the most fun part of the workout for me. Oh and if it is raining again by the time you do it, you may want to bring a lifejacket.
23:26 Rx-ish (35#DBSP).
Slow runs today, glad i’m not running the marathon!
34:58 44# kettle bell/ 25# dumbbell bench press. It was pouring out for the 6:30 class, and I was the only sucker that chose to run up and down the turf 32 times! The rest of the class either rowed or biked. We did not embrace the suck like Deb did! Thanks to Jon for the great tips on my running… And for your patience as I came in just under the time cap!
25:20 – Just not Feelin it today.
1600M Row / #53 / #30 SP / #50 DB Bench
Nothing kills performance like an early spring cold.