Alex
Warm-Up
Coach’s choice
WOD prep
Muscle up progressions.
WOD
Nate
AMRAP 20
2 muscle-ups
4 handstand push-ups
8 kettlebell swings (70,53)
Option 2:
AMRAP 20
4 chest to bar pull-ups
4 Box HSPU
8 Kettlebell swings (53,35)
Option 3:
AMRAP 15
4 pull-ups or ring rows
4 strict dumbell press
8 Russian kettlebell swings (35,26)
Post WOD:
Banded over head distraction
Endurance & Stamina:
3 x 6 min with Level Change
Pre-set the monitor for a work time of 6:00 and a rest time of 3:00. Let your stroke rate vary as follows per interval: First and second interval: 2 minutes @20, 1 minute @24, 2 minutes @22, 1 minute @26 Third interval: 1 minute @20, 2 minutes @24, 1 minute @22, 2 minute @26. During the rest time continue rowing at light pressure.
CFS Brief:
Free class Friday May 4th.
May 7th – May 28th: Memorial Day Partner Nutrition Challenge. Detals posted shortly.
*Spartan Race Saturday May 12th 2:30pm heat. Here is the link to sign up. The team name is CrossFit Synergistics and the race password to sign in is “race2018”. Use any of these codes for a discount. “racenow10 or “spartan30” or athlinks2018. https:/www.spartan.com/en/race/detail/3350/overview
*CFS is excited to announce our new partnership with Kettlebell Kitchen, a fresh meal delivery service. Kettlebell Kitchen is an easy & convenient way to clean up your nutrition and reap all the benefits that come from clean eating. KBK offers a variety of meal plans for things like Sport Performance, Fat Loss, Pure Paleo, Muscle Gain and more! The order cutoffs are:
Wednesday evening by midnight for Sunday delivery
Saturday evening by midnight for Wednesday delivery
(deliveries will be made late at night so plan on pick up for Monday and Thursday)
Go to www.kettlebellkitchen.com and click on LOGIN in the upper right corner. One the next screen on the right side click on Create an Account Here. On the next screen when it asks for your zip code enter CFS’s zip code which is 01721. This is your delivery location. You will be asked if you want home or gym delivery but keep in mind there is an extra fee to have the meals delivered to your home as they come via FedEx. When asked what gym, start typing CrossFit Synergistics and our gym will pop up.
Nate: Pull-ups, strict press 12#, and KBS 18#: 10+11 and 2 blisters.
Managed 6 rounds of pull-ups before the blisters were too bad then switched to ring rows. Could have gone heavier on the strict press.
That was a tough one to come back to after three weeks of travel and a week of vacation.
9 rounds even.
1 bar muscle up + 1 CTB
4 HSPU
8 KBS @ 53#
Who needs shoulders anyway?
10+1
2 C2B, 2 pull-ups / 44#
I loved the look John gave me when I told him I would aim for 2 chest to bar, 2 pull-ups. “We don’t AIM” he said, “we HIT!” Guess that put me in my place! Great WOD – thanks John!
Nate: 9 Rounds 2C2B+2 Pull Ups|4 HSPU to 1.5 Ab Mats|35# KBS
Great workout that definitely fired up the shoulders! Worked on some kipping HSPU to 1 ab mat and did hit some of those during the WOD. Ilana did HIT everything in that workout!!
11+13
4 Chest to Bar
RX HSPU/KB
10+1
Bar MUs
14+12 (rr, 25# DBST, 35# KBS)