Warm-Up:
Coach’s choice
WOD prep:
Strength:
Deadlift-Build to a tough triple in 10 minutes.
Power:
1-arm dumbbell row-Build to a tough 6 on each arm in 10 minutes.
WOD:
Man or Mouse
3 rounds for time
10- Man makers Option 1:(50,35) Option 2:(35,20) Option 3: (25,15)
10- 10m shuttle sprints
Post WOD:
PIGEON STRETCH
2 x 30 seconds on each leg.
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
Have a great breakfast 6:30 a.m. crew. And don’t forget to post a picture of April Athlete of the Month Ken Earley.
Strength work this morning with Melissa on the DL and then joined by Becka and Ilana for the DB Row:
3 Rep Tough Deadlift: 175#
6 Rep Tough One Arm DB Row: 40#
Man(Maker) or Mouse: 12:48 | 25# Tough one. Can’t say I felt my best during this workout, but chipped away at it. Thanks to Matt and Andrew (is it Andrew 1 or 2?) for the encouragement on the home-stretch. Whoever invented the man-maker is probably best friends with Curtis P. Thanks for the fun this morning Frozen!
DL with Jackie: 105# (Jackie did 125#); DB Row with Jackie, Shelby and Saskia: 30#
Man or Mouse: 11:32 | 10# DB. You know when I say the run was the easy part that something is up. The renegade row part of this got me on rep 5-6 in each round. I was glad all the 12# weights were taken when this was over as the 10# was heavy enough. I was, as always, impressed with Deb pushing 25#.
Deadlift 335#, Arm row 80#. Mouse: 8:50 with 20# 😉
Breakfast at Mauro’s in Southborough. Great suggestion Jen!
Yes Tracey, it looks like Deb had the gun show going on today with the 25# dumbbells. Impressive!
A new place to try for breakfast…I’m hoping to join you in a couple of weeks 🙂
Ken I did my best to leave you room for you big class tonight. We had Saskia from the 4:30 class join us today (welcomed with open arms) so that increased our numbers. 🙂
Mauro’s is the best – it’s my daughter’s birthday tradition to have family breakfast there. I’m a fan of both the eggs benedict or the egg+ veggie burrito. The fried home fries are to die for. This isn’t sounding very healthy!!
Great workout this morning, great breakfast and somehow I also signed up for the Spartan team! Jumping right in! 🙂
DL: 335#
Row: 80#
9:35 @35#. That get spicy starting in round 2
Welcome Meg!! Your deadlifts looked really good this morning! Nothing like jumping right in – breakfast of course is a great place to start 🙂 The Spartan Race is a bonus!
“Spicey” is quite the understatement on this one.
Way to go Meg!!!
Heavy 3 deadlift: 175#
6 heavy 1 arm row: stopped at 35# should’ve gone to 40# but I just didn’t!
Man or Mouse (that is an absolutely gross game John!): 10:46 @ 20#
Thanks for the extra push on the deadlifts Sarah & Jimbo AND for Stacey & Julia letting me just stop when I wanted on those rows =). It was a fun 9:30 with a bunch of the regulars along with some who seem to be becoming regulars. Thanks John!
Looking forward to having both of you join us soon!
That’s great Meg and thanks for joining us at breakfast today!
One of the benefits of the 6:30 class is that you get to see how the 5:30 is doing. Watching you sweat the 35# made me go really light today. Thanks for the heads up!