Alex
Warm-Up:
Coach’s choice
WOD prep:
Prep the lifts.
WOD:
With a 40 minute clock
1 mile run time trial.
Then strength:
Super set. Rest as needed between super sets.
A) Back squat 3,3,3,3,3,3 climb to a heavy 3
B) Bench press 3,3,3,3,3,3 climb to a heavy 3
Post WOD:
Couch stretch
Rig double arm chest stretch
CFS Brief:
The 2019 CrossFit Open are here. We’ll do the Opens workouts in classes and as an option on Mondays.
*CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19.
You must show proof of membership to get in. You can simply log into Zen Planner and show them your latest membership fee on your phone.
Come join the the CrossFit Synergistics Spartan Team!
Boston Sprint – Saturday, May 11th 2019
Charlton, MA
2:00 pm 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.
”
“
1 mile. 9:39. Have some personal objectives to improve my running this year as it is a huge weakness. Good day to start. Last best was 11:32. Back spas’d out in middle of bench presses so stopped. Much better now.
5:52 – bit slower than last time, but i’ll take it for a cold weather run
Bench – 205(2), BS – 225#
Great improvement on the mile run!
Nice run there Ryan.
My goal tonight is just to finish in front of Stacy if she shows up.
6:50 no PR but made up for by good times at Lloyds Diner afterwards. JL was my virtual twin with back spasms this morning.
Awesome improvement John!
9:28 3mi bike | Bench 90# | Back Squat 95#
I’m laughing that Ryan’s 5:52 mile is “slower” than last time. I was happy to get off the bike before 10 minutes.
No “Matt The Rabbit” this morning?! Your hair blowing the wind probably slowed you down a bit.
Run and Tabatas for Y’All: Ran 3 on the treadmill and then did 32 rounds of Tabata for a total of 366 Reps. Did Hollow Rocks, Push Ups, Squats, Burpees as a rotation throughout what essentially was 4 Tabatas. Goal was to keep sets of 10 unbroken push ups.
Have fun in Nashville there Deb.
Thanks Ken! I won’t get to experience “the scene” as I am about 25 miles from downtown, but would like to come back to check it out.
1 mile run 7:14
Did dead lift instead of squats.
Dead lift 315
Bench Press 225
My $$$ is on Stacy all the way!
Mile run: 9:10
Figure I should start practicing for the Spartan in May! And sadly that felt hard! I’m hoping one day I’ll enjoy running… Maybe it’s better in the mud?!
As for the lifts, I was glad to work out with Michelle and Becka. My shoulder is starting to feel better, and it’s nice to see my weights going back up.
Bench: 105
Back squat: 160
Mile: 7:02
(Wrote down I had a PR, but previous records showed 6:51 in 10/12/18
Bench to 205
BS to 215
6:21 mile pr
205 bench
245 BS