Warm-Up
Coach’s choice
WOD prep
Build to a 3 rep heavy hang power clean or sqat clean.
WOD
Light Bright
AMRAP 12:
25 Double-unders
5 Hang Power Cleans, (155,105)
5 Burpee Box Jump Overs, (24,20)
Option 2:
AMRAP 12:
25 Double-unders
5 Hang Power Cleans, (135,95)
5 Burpee Box Jump Overs, (24,20)
Option 3
AMRAP 12:
50 Single-unders
5 Hang Power Cleans, (95,65)
5 Burpee Box Jump Overs, (20,12)
Endurance & Stamina:
1000m time trial.
Row a 1000 meter time trial, goin for your personal best.
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.
Home WOD. 75# Hang Cleans. Trying to focus on position and technique. 50 singles. My evil twins – burpees and 20 inch box jumps. 4rds plus 50 singles. Redoing home work out area so it was the old guy in driveway with turkeys and full moon.
That’s awesome John! Great work!
Today was a good day at CFS. Lots of mental and physical hurdles attacked today.
Hang Power Clean – worked up to 3×175#…felt good and kept the starfish at bay. Form felt consistent.
WOD: 6 rounds even.
Did 10 dubs per round. Foot felt great…even went unbroken a couple of times.
HPC @ 135#
Burpee Box Jump Overs – huge mental hurdle to do my first box jump. Did jump ups and step down. First round @ 20”. Next five rounds at 24”. Almost flipped it up to give 30” a try but decided to stay smart.
JD, glad you were sensible in your choices! 😉
My WOD: 6+56 (50 singles / 85#). The score I really want to document is “Deb minus 4.” Note to self: Don’t try to chase Deb in a WOD that includes jump rope and burpees! Happy to be only 4 reps behind!
Heavy 3 HPC: 110#
3 Heavy HPC: 90# – Form was better, but my head still gets in the way of going for more weight. One day I’ll be like Ilana…and Becka 🙂
Light Bright: 7 Rounds 50 Singles|75# HPC
Picked a weight I could hold comfortably for 5 reps throughout, so felt good about that. Kept Ilana in my sight and tried to stay one step ahead, which definitely kept me moving on the last set of burpee box jump overs! Nice job JD on not only making smart choices, but for overcoming some of those mental barriers!
So, who is better, the turkeys in your driveway or the turkeys at the 5:30am class?! Great job on the workout!
Nice to have you back from vacation, Deb!
For the record, I did NOT skip today’s workout because there were box jumps. I know you all know how much I love box jumps. It’s going to be a while before I’ll be able to do them, however, both mentally and physically.
Tuesdays and Thursdays are PT days and I can’t go from CFS to PT because it’s just too much.
However I’m happy to report that my PT got me down to 0 degrees today – that’s huge. Without pushing I’m at -2 degrees but the fact that she can push me to 0 is awesome. It means I can get there and I’ll make a full recovery soon.
Looks like you all had a great workout today – even the Turkeys!
Great job, JD! Mental hurdles are just as tough as the physical ones!
This is great news!! And you WILL be box jumping again before you know it!!
135,DU, 24 box jumps
4 +19
They were psychological warfare. Every time I faced the box jump they would gobble up a storm as if to say you must be joking. JD great results. 30 inch jump? I just went out to see what it looks like. I’ll trade box jump lessons with you any day for bike pointers. Be glad to be back tomorrow – happy to partner with any good runners looking for bike partner 😀
6 (DU, 95#, 20”)
8 rx
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