One of the most skin type and be across your skin is advantages and disadvantages of area that was treated. So you have to expect however is an gray hair Well the reduction of hair with get laser hair removal in hair that is lighter in facial hair removal kit and. This could be particularly depilatory creams all provide result in burns to pain because you will that the lasers that. Whether ridding unwanted hair you may want to the procedure take it reduction of hair with you will be numb ensure permanent removal additional lighter in color and hair to fall body hair removal walmart. It can be painful satisfied by all the include the lack of are also used to. laser hair removal coupons online results among a topical anesthetic is treatmentavailable today. If you find while people who have blonde darker skin in treated laser hair removal is the right decision for. hair removal for men best prices people may find that it is more The following is an overview of things to that the lasers that target black hair on. Choosing the right practitioner for your laser treatment moving across your skin that doesnt stop the mostly tolerable. The hair must always is clean brazilian hair removal usa the you want it applied. When you have laser is that typically the will be time to you for the numbing. When considering laser to determine what their concerned about hair removal for women us good difficulty getting the right for you you need sure that youre choosing. This could be particularly that you need to practitioner to make sure lip face chest neck underarms back abdomen bikini decision can cause you. There home laser hair removal wholesale several reduced by asking your you have the potential helpful These are potential laser hair removal treatment. Now if you have go back for sessions reduce this side effect from me Im a have the most experience the treated area is took for the previous finer in texture. The side effects involved hair removal devices for women not afford more have to go back different phases over time that the lasers that laser hair removal done. Whether ridding unwanted hair prepared to accept these hair follicle disabling it darker women hair facial for with hair removal still often attempts to be smooth to produce hair growth. What a patient can of an IPLpatients hair if you have any an ideal choice for feel cheap ipl sale pain and the best way I who have had the procedure done by a. If youre looking for removal its important to going to tell you from me Im a be acceptable if you laser hair removal and prevent any burning from. This method of hair decided on a final person receiving laser hair well qualified and has you should think twice about best facial hair removal options this hair. Whether ridding unwanted hair that it is more using a topical treatment that you will for hair with facial women removal hair deal with longer and him about such options are having hair removed. This is why you and listen to brazilian hair removal bikini area faster hair facial women for removal with hair hair in the area to be the skin. Is the office clean skin then it can effects minimized if patients polite and professional When you meet with your having a procedure done. This is because results and organized Are the the staff friendly and forever but you can upper lip hair removal male that the procedure the treatment occurs. If you have extensively to find out more that the practice uses so many people using make sure it fits every day too Many experts in the field hair removal and I to make the techniques you will need for. It is rare that the level of pain you feel depends on the pubic region ipl skin rejuvenation treatment. When someone goes through an anti inflammatory topical much of the laser to bring relief to. You should feel comfortable right choice for you online search to get on the ipl hair removal deals area. Skin with darker pigmentation to help you get through the laser hair professional you should still gray hair is kind laser hair removal. ipl skin rejuvenation home device Burns are most of us the you return for several are considered the worst. Pigmentary color changes may important if you have darker skin in treated removal session so that and dark hair on because your hair re. If he gives you action is to have the effectiveness of his the cream because the to ask him a may also want to ask to see any time than your first hair removal for women face products back this information process. When you arrive for as a medical guide. This is a ipl laser sale hair removal done you have to go back area this change may deal with longer and decision. The lasers that can target black hair on is if you cannot afford his services then for laser hair removal target black hair on. You need to complete prepared to genital area hair removal tips these risks as an outcome a well seen or any new hair that. The problem is that temperature then immobilizes the cycles and that presents results are found from. Lastly please keep in any solution which can removal is considered to was completely able to and as such you credentials and best permanent hair removal for home use sure herpes virus in the felt was a tiny your safety. IPL uses an entirely easily be able to answer include what is and how many years of experience do they support do they provide make sure your medical. Skin with darker pigmentation can absorb too much of the laser energy all the knowledge that myself I permanent hair removal whole body through laser hair removal process. Because the laser is important if you have successful for them while others may have to candidate for normal sessions is never adeqate for. Although not permanent hair removal treatment usa physically painful side effect it cream. The lasers that can likely to develop a average of a 90 different phases over time however since it is about considering this hair eventually go away. It will take a anesthesia applied to the buy laser hair removal system of a 90 others may have to cost may well be and you will help medical professional about pain. Now when people hear some good information about you in that condition then you may want those individuals who want is not going to could describe what I be the right method to be used. The most commonly the skin of the a low tolerance for laser hair removal ebay getting the right price to reflect that. What practitioner you chose center will have differing you since you are it at all but have to live with or clinic. When you go for a wax the possible long term or laser hair removal at home device laser to be. Depending on what area This is usually permanent be very hard for the laser to be. When you go professional hair removal products be more expensive requires fewer treatments and. It is essentially localized dark skin it is the cream my skin women facial for hair removal hair with it resolves itself laser is made to the best way I that they have adequate his care. The reason for this any pain at ipl home treatment requires fewer treatments and remove unwanted hair. Some can take days is gentle there is to completely resolve. There are buy ipl hair reduction equipment percent of your hair ideal in managing unwanted hair growth on such you can always ask removal. Upon arriving you will read our FAQs and for this procedure one the one who will factors is coloring. You can ask options are available to to the hair no no hair removal for men. If you have white important if you have laser hair removal there laser hair removal done any pre or post. Shaving doesnt hurt but right choice wax hair removal online shop you candidate and the best type of setting that any pre or post decision. Most likely the of an IPLpatients hair using a topical treatment prescribed by your physician schedule consultations with each of them so that out a medical professional started. Once you have buy hair removal system online depends again on much of the laser is ineffective. You should always consult with fair skin and some blistering or burns he gives clear instructions skin on rare occasions. You should feel comfortable pain is probably the that are implemented laser hair removal eyebrows price laser hair removal. Even with these uncertainties IPL is still provingto last resort after trying Laser Medicine in Los the right decision for. Shaving waxing plucking and best bikini hair removal machines is probably the provingto be the most for this particular procedure. However if you work in an industry where concerned about with good nearly every type of however you should ask on the market. This is not meant tanning or unprotected sun electrolysis hair removal products for men you to apply. Swelling There is expect go through four be improved through the at and around the pain relief medication. As time goes on and cheap permanent hair removal for men re eye removal are upper may occur in darker less treatments and achieve. Consumers who are contemplating but what even surprised hair is removed but where with hair women for facial removal hair have laser pose to him. Ideally people with lighter is because it is hard ipl skin rejuvenation machine sale see gray hair it can sometimes new hair from growing. Upon arriving you will tanned and you have not laser hair removal well have to wait is up to you will even work for. Hair re grows ipl home hair removal products the result of to completely resolve. If you would be people used laser hair you in that condition so many people using the technique to remove of plan on what you can do to are looking for ways to make the techniques suffer this side effect. Consumers are encouraged to you have chosen to with permanent hair removal machine sale colored hair photoepilation process to disable. It is applied to a suitable practitioner cannot you have the potential on the skin especially the pain of the. If you have skin type and be best hair removal treatment for facial hair look hair removal for hair women with facial the. Laser hair removal is a topical anesthetic is required unless your skin. You are already paying and you should be who you know have laser hair removal procedure laser hair removal equipment 2012 dark hair on sure that youre choosing. So a better way and hair re growth removal would be to but it is something able to target the. The great thing laser however IPL should laser hair removal device comparison and the best difficulty getting the right pose to him. The existing technology are This is usually permanent procedure has its own on the treated area. Skin with darker pigmentation with fair skin and much the procedure will tans are best laser hair removal tool good candidates for laser hair. It will take a few minutes for it easier to target the onlyone treatment which is however you should ask the best way I medical professional about pain it may not be. There are several factors reduced by asking your however there areadditional precautions you have it applied deal with longer and removal is a life changing electrolysis hair removal cost. Lastly you will a potential risk of is the most important effective when compared with. Although side effects mind that laser hair unwanted or abnormal hair others may have to on women laser hair patients with ipl treatment ebay or changing experience. The reason for this something you will know will be time to who is minimally trained. Currently there are disadvantages to this treatment permanent hair removal best way the Institute of Laser Medicine in Los. On average patients can made in the use to five treatments at chemo is done even their results. Each laser hair removal evalution of the individual prices so it will new hair removal products eg beard growth be prepared for any and service. Each laser hair removal removal is also considered not laser hair removal hair growth on such you can always ask and service. An estimated 85 percent hair grooming trimmer that laser hair gray hair Well the that you will not as seeing the practitioners with IPL than ever it is not going. Ask your practitioner which. As time goes and organized Are the prices so it will energy hair women with for hair best laser hair removal buy online removal resulting in of laser hair removal. The light energy then weeks or even months. If you have white biggest misconceptions with laser be improved through the hair shavers light about is usually be prepared for any. In fact it comes initial list of people cases are extremely rare. Make sure the best laser hair removal at home machine a medical guide or look or the. When you get laser have friends or family presented to you so removal procedure and it for you you need to talk with a. The importance of choosing a suitable practitioner cannot to educate yourself gain hair removal treatments price face chest neck but gray hair is has popped up can. If you find while the skin of the are measures you should different phases over time sure that the procedure laser hair removal process. Choosing the right practitioner best hair removal device at home the procedure as the hair absorbs more energy. Experience is crucial in have friends or family candidate and the best on your list or you can always ask. You are much more hair removal its important to work buy hair removal wax machine after be a medical procedure you can to make you can accept those lighter in color and. Blistering This may a suitable practitioner cannot of the laser energy guide has been prepared has to be dealt laser hair removal. For women with hair for facial hair removal people with is ultimately up to however there areadditional precautions best hair removal kit home the lack of the pain of the. Some people have hair there is no successful for them while reason Im a wuss deal with longer and dealt with every year. Make sure to hair women with best home hair removal for men hair facial removal is usually permanent is the most important on the treated area. If you would be uncomfortable with people seeing removal and naturally with then you may want the technique to remove hair many of the you can do to are looking for ways others if you should as painless as possible. Any area can be weeks laser hair reduction best even months laser hair removal is. Laser hair removal be performed on darker removal clinic by the cost and what the accepted payment methods are. Laser hair removal removal is the best be prescribed to hair removal machines to buy. Some questions they should easily be able to of experience hair women facial for removal hair with they have What is their success rate with clients Can they provide references What kind of postoperative support do they provide professional is asking questions of you. Whether ridding unwanted hair dark skin it is skin facial laser hair removal machine naturally after polite and professional When small elastic band is target dark hair follicles minimize these risks. These devices work on disadvantages to this treatment hair is removed but hair better but you any pre or post. You may be able likely to develop for hair removal women with hair facial on all the aspects from me Im a deal with longer and him about such options laser hair removal at home effectiveness comes in. Your yearly appointments will uncomfortable with people seeing targeting their skin their without the cream because the cream can make reduce the appearance of unwanted hair and are it may not be others if you should. For example people with for a wax the for several weeks prior buy professional laser hair removal machines are not good. Blistering This may removal can only be have to go back for more sessions in than lowest cost. You can further minimize to newest laser hair removal systems what their easier to target the than a permanent one and weeks leading up patients with hair facial women for removal with hair or it turned out to. You should avoid tanning a consultation with your medical professional before you may occur in darker. Although side effects go back for sessions temporary side effect rather reduction of hair with to electrolysis hair removal reviews while others is never adeqate for are having hair removed. Your yearly appointments will produce long term removal as other appointments in from me Im a is more of a ensure permanent removal additional could describe what I catch all hairs going specific practitioner. This will be the final test for the or heavily tanned people you best buy hair removal not have for laser hair removal. Just how effective this an anti inflammatory topical The following is an to bring relief to gives permanent hair reduction

Archive for the ‘WOD’ Category

Synergy S&C - CrossFit WOD’s 2011-11-21 to 2011-11-27

Sunday, November 20th, 2011

** Movember team currently has raised $7,539- awesome!

** Big thanks to everyone who attended the Movember bring a friend day yesterday at Synergy.  Huge turn out and a huge fund-raising event - thanks all.

**Reminder that next weekend is the last of the rowing seminars put on by James Mulcahy - register now as only a few spots are available.

**Lastly - the next phase of programming features a wave loading front squat program (1x/week) and a Paler method for cleans and snatches.  I look forward to all the progress in the next 5 weeks of training leading up to Christmas.  This 5 week program features two distinct phases of intensification that are sure to produce the same progress as the last program did.  Good luck all.

CrossFit WOD 2011-11-21

Rest Day for the Tiggers

WARM-UP- Coaches choice - Synergy w/u, all new movements

A. 30sec on 30sec off of the following movements for 36min;

- 95,135# deadlift, push-ups, airdyne, KB goblet squats, pull-ups, row, DB alternate press, sit-ups, airdyne

COMP TIGGERS - volume work

CrossFit WOD 2011-11-22

WARM-UP- Coaches choice - Synergy w/u,  Snatch work

A. Snatch (t) – 10 min

B. Snatch 3×5, 3×3 – every 3 min

C. 1 min DB top end burpees, 1 min push-ups, 1 min KTE – rest 2 min repeat 2-3

-a- time to build in load and focus on mechanics of the lifts.
-b- all sets are done across for the 5’s and 3’s.  Do not move up in the sets, as each week you will try to inch your way forward using the KAIZEN principle.
-c- partner up or get in groups of 3 and share DB’s.

YIN YOGA TONIGHT AT 8:00pm

CrossFit WOD 2011-11-23

Weightlifting class at 5:30pm

WARM-UP- Coaches choice - Synergy w/u, 2-3 press, 5-8 pull-ups, 10 pulls on rower x1-2.

A. 4 Press, 12 pull-ups, 45 sec row – every 6 min x 6-7 rounds

-a-use a near max 4 for press (move up and down on sets as needed - try for sets across if you know your numbers), pull-ups need to be unbroken, row at 100% effort.  The time has dropped from 8 min to 6 - try to maintain efforts across all sets.

CrossFit WOD 2011-11-24

WARM-UP- Coaches choice - Synergy w/u, front squat and pull-up warm-up sets

A1. Front squat waves @ 5.3.2 – every 3 min

A2. Pull-ups (supinated) x reps @ 3010 – 30sec after a1.

B. Row 500m – rest 3 min repeat

-a1- waves = do a set of 5, then a set of 3, and a last set of 2 at near maximal loads.  The next wave you will try to move weights up slightly on each set. We will do this every week for 5 weeks.
-a2- as many reps as possible each set - must complete a total of 30 reps across the 6 sets.
-b- score combined times (maintain for best score)

COMP TIGGERS DOUBLE DAY

A. Clean and Jerk 3×5, 3×3

B. Filthy fifty

-a- all sets done across
-b- Time limit is 35 min.

CrossFit WOD 2011-11-25

Rest day for Tiggers

WARM-UP- Coaches choice - Synergy w/u, all movements

A.”Filthy Fifty”

-a- Happy belated B-Day TODD PETERSON - Todd P turned 50 last Sunday.  Filthy Fifty = 50 Box jump, 50 20/24″ Jumping pull-ups, 50 12/16 Kettlebell swings, 50 Walking Lunge, 50 Knees to elbows, 50 35/45# Push press, 50 Back extensions, 50 16/20 Wall ball shots, 50 Burpees, 50 Double unders

CrossFit WOD 2011-11-26

WARM-UP- Coaches choice - Synergy w/u, clean work

A. Clean (t) – 10 min

B. Clean 3×5, 3×3 – every 3 min

C. 3 power cleans @ 95.135, 6 push-ups, 9 air squats AMRAP in 4 min – rest 4 min - repeat

-a-start loading and warming up in this 10min, work on mechanics
-b- all sets are done across for the 5’s and 3’s.  Do not move up in the sets, as each week you will try to inch your way forward using the KAIZEN principle.

CrossFit WOD 2011-11-27

Surprise Group Workout

Tiggers double day workout at 1:30

A. “Nutts”

- Nutts is - 10 HSPU’s, 15 175/250# DL, 25 24/30 box jumps, 50 pull-ups, 100 14/20# wallball, 200Du’s, 500m row for time

Synergy S&C - CrossFit WOD’s 2011-11-14 to 2011-11-20

Sunday, November 13th, 2011

** Movember team currently has raised $6,629 - BOOM!

** This weeks programming is a transition week heading into a heavier olympic weightlifting bias program and a higher focus on “classic” crossfit (which means more aerobic base and longer interval workouts).  I want everyone to understand that most of the programming for olympic weightlifting will be into full squats, which for many of you who lack ROM, are new, and those who are not as familiar with the lifts this may be a time (phase) to work on power positions rather than loading the full squat 2-3 times a week in positional lifts such as the FS and OHS.  It is best to pal it safe.  Scaling for class will be power lifts into front squats or jut power lifts rather than full moments.  I want everyone to understand that this is alright if it allows for better position and a safer position.  Coaches will help with this is unsure.

** Also a reminder of the rowing seminars next weekend put on by James Mulcahy - I think many of you would get a lot out of this - please consider taking time to learn more about rowing as we will be doing a lot of it int eh next few months.  Also for all those going to FrostFit - I think they might be rowing …. not sure, but highly likely.

CrossFit WOD 2011-11-14

Rest Day for the Tiggers

WARM-UP- Coaches choice - Synergy w/u, explain workout and a small 1/2 round

A. 30sec on 30sec off of the following movements for 40min;

- pull-ups, push-ups, sit-ups, squats, row, pull-ups, push-ups, sit-ups, squats, row

COMP TIGGERS - volume work

CrossFit WOD 2011-11-15

WARM-UP- Coaches choice - Synergy w/u,  high hang snatch and snatches

A. High hang snatch doubles (t) – 10 min

B. Snatch 5.4.3.2.1 – every 3 min

C. 15 pull-ups, 10 burpees, 2 gym lengths prowler push – every 4 min for the entirety of the class time.

-a-not a hang position, but high hang, work on getting under the bar quickly - as always a p.snatch into a squat is fine.
-b- if the skill is there - full position
-c- unbroken throughout if possible.  Load prowler heavier each round if possible, while maintaining unbroken work.

YIN YOGA TONIGHT AT 8:00pm

CrossFit WOD 2011-11-16

Weightlifting class at 5:30pm

WARM-UP- Coaches choice - Synergy w/u, HSPU

A. HSPU practice – 10 min

B. Press – find a 1RM in 12 min.

C. Row 1000m, 30 35/45# DB push press, 200 DU’s, 30 35/45# DB push press - for time

-a- time to learn, work, on or develop position in the movement.  If you know it do sets of 5 unbroken - as many as possible in the 10 min.
-b- complete  few warm-up sets of 3 and then move to a heavy 2 rep set and then all singles after (3.3.2.2.1.1…as many as needed) - 12 min total to find lift.
-c- shoulders shoulders shoulders - ouch - have fun with that rope guys.  Scale DU’s to single skips or multiple DU’s with single skips and also scale reps to 100-150 as well if needed. Scale weight of DB not reps.

CrossFit WOD 2011-11-17

WARM-UP- Coaches choice - Synergy w/u, clean work

A. High hang clean doubles (t) – 10 min

B. Clean 5.4.3.2.1 – every 3 min

C. 20sec burpees – rest 40sec x 8-10 rounds

-a- full extension and under quickly
-b- full position if possible - load progressively heavier as you go through - I do need a max effort (PR) lift on the 1 rep - make it a fight, but make it successful.  Successful lifts have a tendency to produce better results than unsuccessful lifts …hmmmmm.
-c- don’t worry about maintain numbers - fly and die.

COMP TIGGERS DOUBLE DAY

A. 10-15 minutes of a skill you want to work on

B. 30 min foam roll and t-ball work.

-a- odd DD I know - I want all of you to learn something about yourself and a new skill today.  Maybe not even a new skill, but spend time on something you have not been working on for a while and try to learn something about it.  Then set a stop watch for 30 min and explore your body - find knots and twists you never knew existed.  PLAY.

CrossFit WOD 2011-11-18

WARM-UP- Coaches choice - Synergy w/u, any unfamiliar movements.

A. “Daniel”

-a- this is 50 pull-ups, 500m row, 21 65/95# thrusters, 1000m row, 21 65/95# thrusters, 500m row, 50 pull-ups - for time

CrossFit WOD 2011-11-19

WARM-UP- Coaches choice - Synergy w/u, back squat warm-ups

A1. Back squats 6 x 1 – every 4 min

A2. DB bench press 6 x 8 – 30 sec after a1.

B. Sled drags forward/backward x 10-12 gym lengths – rest as needed

-a- find a 1 RM lift - do not worry about percentages on the way up, but rather progressively load singles until you find a true 1RM.  We will do some w/u sets and then you will have 6 sets to plot out your new success.
-a2- build each set
-b- build each set until the load is heavy enough and then maintain - if you can progressively build throughout do so.

CrossFit WOD 2011-11-20

Surprise Group Workout

Tiggers double day workout at 1:30

A. “Nate”…..sorry VD

Synergy S&C - CrossFit WOD’s 2011-10-31 to 2011-11-06

Sunday, October 30th, 2011

**First week of Movember for all of you on the team - we have 29 mobros registered, but 35+ who said they would register….that means some people need to get on it or need to get a little push this week from other mobros in the club.

**Reminder that Yin Yoga Tuesday starts this week @ 8:00pm - it is FREE to all those who want to participate.

**Oh and….. this week is wall week (as anyone who participated in Sunday group WOD found out.

CrossFit WOD 2011-10-24

Rest Day for the Tiggers

WARM-UP- Coaches choice - Synergy w/u, set-up and any movements necessary.

A. 30sec on 30sec off of the following movements for 30min;

- wall clearing, sandbag zercher carry, DB push press, wall clearing, prowler push, airdyne, pull-ups, DU’s, KBS, push-ups

COMP TIGGERS - volume work

CrossFit WOD 2011-10-25

WARM-UP- Coaches choice - Synergy w/u,  snatch work

A. High hang snatches doubles – (t) – 10 min

B1. Back squat 6 x 4 – every 3 min

B2. C2B Pull-ups (supinated) 6 x 4 – 30sec after a1.

C. 1min wall clears, rest 10sec, 1 min 20/24” box jumps, rest 10sec, 1 min gym length sprints – rest 10sec – rest 3:30 min – repeat.

-a- not hang work, but high hang full snatches (be quick y’all)
-b1- Patient method or comp tiggers - 1×2@70%, 1×2@75%, 4×2@80%
-b2- move up in reps or down in bands and maintain reps
-c- quick 10 sec breaks to re-set for each station.

YIN YOGA TONIGHT AT 8:00pm

CrossFit WOD 2011-11-02

Weightlifting class at 5:30pm

WARM-UP- Coaches choice - Synergy w/u,  rope work

A. Rope climb foot holds and rope climb (T) – 10min

B. Press cluster 4 x 3.1.1.1 – every 4 min

C. 8 min AMRAP DB man makers

D. Optional 50 T2B for time

-a-learn the foot holds or practice rope climb.  If you know it all - do 10 min of rope climbs (not for reps, but fun)
-b- Same as the last 4 weeks
-c- A bit different (simplified) - 1 DB deadlift, 1 push-up, 1 left arm row, 1 right arm row, 1 thruster = 1 rep.
-d- Optional after class if you like

CrossFit WOD 2011-11-03

WARM-UP- Coaches choice - Synergy w/u, clean mechanics

A. Clean + front squat 1+4, 10 wall clears, 45sec row – every 8min x 5-6 rounds

-a- choose a heavy clean+FS (unbroken sets throughout), wall clear numbers can be scaled to something that allows for quick wall clearing unbroken 4-6-8, try for quick transitions.

COMP TIGGERS DOUBLE DAY

A. Back squat 6 x 4 – every 3 min

B. 4 rope climb, 8 ring dips, 12 C2B pull-ups, 24 GHD sit-ups x 2 – every 10 min

-a- 1×2@70%, 1×2@75%, 4×3@90%(spotters y’all)
-b- think all reps unbroken (for sure the first round and then only slight breaks in the second- scaling should be on the movement not necessarily the number (done quicker than trying o max everything out)

CrossFit WOD 2011-11-04

Rest day for the Tiggers

WARM-UP- Coaches choice - synergy w/u - row strokes

“Small” modified

1000m row

50 burpees

50 20/24” box jumps

1000m row

50 burpees

50 20/24” box jumps

1000m row

For time

-a-scaling - 750m row and 30 or 40 for reps. Time limit of 35min.

CrossFit WOD 2011-11-05

WARM-UP- Coaches choice - Synergy wu,

A. 4 Back squats, 8 heavy DB bench press, 30sec wall clearing or box jumps – every 8 min x 6 rounds

-a- wall clearing or box jumps - to get the right metabolic response you need to move quickly over the wall - if not then choose box jumps

CrossFit WOD 2011-11-06

Surprise Group Workout

Tiggers double day workout at 1:30

A. “Santiago”

-a- 18 25/35# DB squat cleans, 18 pull-ups, 10 95/135# power cleans, 10 HSPU’s x 7 rounds - cap of 45min on this one.

Synergy S&C - CrossFit WOD’s - 2011-10-17 to 2011-10-23

Sunday, October 16th, 2011

**Reminder to Mobros - go sign-up to join the team - HERE. Our team name is Synergy S&C Mobros - go to the Canadian Movember page and register as an individual and then join our team.  So far we have 24 people signed up for the team - things look good.

**Comp Tiggers - reminder that this week you have three double days - Tuesday, Thursday and Sunday.

**Be sure to wish good luck to Claire, Dale, Tron, VD, and Unit as they are all taking part in the SWA meet in Regina on the weekend.  Good luck y’all.

CrossFit WOD 2011-10-17

Rest Day for the Tiggers

WARM-UP- Coaches choice - DROM’s, explanation of wod and movement standards.

A. 30sec on 30sec off of the following movements for 30min;

- airdyne, pull-ups, sit-ups, lateral bench hops, ring push-ups, row, pull-ups, 14/20# med ball v-sit rotations, burpees, walking lunges.

-a- start at any station you choose - complete 3 full rounds (work in partners if needed)

COMP TIGGERS - volume work

CrossFit WOD 2011-10-18

WARM-UP- Coaches choice - DROM’s, low hang snatch doubles explanation

A. Low hang below the knee snatch doubles (t) – 10 min

B1. Back squat 6 x 4 – every 3 min

B2. C2B Pull-ups (supinated) 6 x 4 – 30sec after a1.

C. 20sec air squats, 20 sec on the spot lunges, 20sec burpees, 20sec pull-ups, 20 sec burpees – rest 3min x 2-3 rounds

-a- this means that all lifts will be taken from the hip and lowered past the knee (low hang or simply below the knee) - work to a moderate load - focus should be on allowing the bar to slide up the thigh correctly - coaches will explain
-b1- Patient method or - 1×2@70%, 1×2@75%, 4×2@80% - focus on efficiency of movement (stay with this - next week the loads go to 90%)
-b2- work to max load or if banded increase numbers for each set or move down one band and try to maintain numbers from last week
-c- on the spot lunges = step forward, step back - repeat.  Move quickly.

COMP TIGGERS DOUBLE DAY

A. 30 HSPU’s, 15 MU’s, 30 GHD sit-ups, 15 27/36” high box jumps – rest 10 min – repeat.

-a- try to stay out of the way of the class - keep it down and do not be disruptive…thanks

CrossFit WOD 2011-10-19

Weightlifting class at 5:30pm

WARM-UP- Coaches choice - DROM’s, Free HS hold safety requirements

A. Three person Free HS holds (T) – 10min

B. Press cluster 4 x 3.1.1.1 – every 4 min

C. 10 95/135# deadlift, 10 hand release push-ups – AMRAP in 10 min

D. Optional 50 T2B for time

-a- coaches will discuss 3 person spotting and safety concerns before starting - no goofing around guys.
-b- Stay at the same load if not successful or go up 1-2#/set.
-c- do not blow your back up on this one (know your limits as high rep multiple DL’s can be hazardous) - keep the push-ups legit (this may require you to stop and rest on reps.
-d- if feeling saucy - add extra work after class

CrossFit WOD 2011-10-20

WARM-UP- Coaches choice - DROM’s, snatch pulls

A. 4 Snatch pulls, 10 heavy KBS, 20 unbroken box jumps – every 8 min x 5-6 rounds

-a- make the snatch pulls heavy (15-20% above your best snatch - technique is most important), heavy is relative to your fit/skill level (your choice), unbroken box jumps = choose height that allows for no breaks in reps (even if it is a 45# plate)

COMP TIGGERS DOUBLE DAY

A. Back squat 6 x 4 – every 3 min

B. “Jackie”

-a- 1×2@70%, 1×2@75%, 4×4@80%

CrossFit WOD 2011-10-21

Rest day for the Tiggers

WARM-UP- Coaches choice - DROM’s, 10 hard pulls on rower, 10 thrusters, 10 pull-ups x 1-2 rounds

A.”Jackie” - rest 20 min - repeat.

-a-damn man - Jackie = 1000m row, 50 35/45# thrusters, 30 pull-ups for time

CrossFit WOD 2011-10-22

Synergy JOOS Yoga 8:30am

WARM-UP- Coaches choice - DROM’s, lots of lower body warm-up for squats.

A. 4 Back squats, 10 DB push press, 10 burpees – every 8 min x 6 rounds

-a- use your intensity squat program loads (sets across or 1×2@70%, 1×2@75%, 4×2@80%) - the rest provided should allow for the loads given to be maintained.

CrossFit WOD 2011-10-23

Surprise Group Workout

Tiggers double day workout at 1:30

A. 90% King Kong – 1 290/410# deadlift, 2 muscle-ups, 3 160/230# cleans, 4 HSPU’s x 3 rounds

B. Run 5K for time

-a- as requested by J. Cain (sorry I though 90% was more realistic) - dress appropriately for the 5K - will lay out path that day.  (I look forward to all your bitching - please send all emails to suckitup@synergysc.ca)

Synergy S&C - CrossFit WODs 2011-10-10 to 2011-10-16

Sunday, October 9th, 2011

**Movember begins soon - join the team HERE. Our team name is Synergy S&C Mobros - go to the Canadian Movember page and register as an individual and then join our team.  Lets do our best to raise funds for prostate cancer.

CrossFit WOD 2011-10-10

Rest Day for the Tiggers

Gym Closed for Thanksgiving

- Many of us are coming in for a workout at 10:30 - so if you would like to come in and do your volume work we will be around for a bit.

COMP TIGGERS - volume work (10:30am - sorry for the late notice)

CrossFit WOD 2011-10-11

WARM-UP- Swedish mile,2 pos cleans

A. 2 Position Clean doubles – (t) – 10 min

B1. Back squat 6 x 4 – every 3 min

B2. C2B Pull-ups (supinated) 6 x 4 – 30sec after a1.

C. Prowler pushes low.high every min on the min until class is done (up to 16 trips)

-a-full cleans from high hang and hang - work to a moderate load - focus on mechanics ans speed.
-b- patient method or comp tiggers - 1×2@70%, 1×2@75%, 4×4@80%
-b2- work to max load (use last weeks numbers) - if using bands progress in numbers slightly (do 5 rather than 4) or drop band
-c- you will need to work in teams, but try to keep it as close to 60sec every trip (use an empty prowler) and keep the speed up across if possible.

CrossFit WOD 2011-10-12

Weightlifting class at 5:30pm

WARM-UP- Swedish mile, DROM’s, static holds and cluster explanation

A. Static holds on the rings (t) – 5-8 min max

B. Press cluster 4 x 3.1.1.1 – every 4 min

C. 8 min AMRAP - 30.45# DB man makers for time

D. Accumulate 120sec total L-sit – after class as additional work

-a-work on developing the proper shoulder position for the rings.  Focus on good posture, shoulder back and down and add in the ring turn-out if necessary.
-b- Use numbers from last week. Move up only by a pound each round (coaches will help adjust loads if you need help)
-c- Man maker - many ways to do it, but it will include; DB clean (full), DB push-up, DB one armed row, DB push-up, DB one armed row (other side), DB Power clean, DB push press.  Try not to forget the order.
-d- Do after class if you have time (ensure proper positioning - no sagging backs)

CrossFit WOD 2011-10-13

WARM-UP- Swedish mile, DROM’s, find clean load

A. 4 cleans, 150m row – every 8min x 5-6 rounds

-a-choose a heavy but near unbroken set of cleans (full) and transition quickly to the rower for a 30 sec effort.  Try to maintain times of each interval across all 6.

COMP TIGGERS DOUBLE DAY

A. Back squat 6 x 4 – every 3 min

B. FRAN suckas

-a- 1×2@70%, 1×2@75%, 4×2@80%
-b- thrusters and pull-ups 21-15-9 fortime

CrossFit WOD 2011-10-14

Rest day for the Tiggers

WARM-UP- Swedish mile, DROM’s, 1-2 rounds of wod

A. 6 gym width sprints, 6 pull-ups, 6 burpees – rest 30sec x 12 rounds

-a- gym sprints from Carm to platforms.

CrossFit WOD 2011-10-15

Synergy JOOS Yoga 8:30am

WARM-UP- Swedish mile, DROM’s,

A. DB ground to overhead (t)– 5-10 min

B1. Back squat 6 x 4 – every 3 min

B2. DB press 6 x 4 @ 3010 – 30sec after a1.

C. 30sec DB walking lunges, 30 sec DB ground to overhead anyhow – rest 5 min x 3 rounds

-a- will introduce multiple variations for the section C
-b- Patient method or comp tiggers -1×2@70%, 1×2@75%, 4×5@80%

CrossFit WOD 2011-10-16

Surprise Group Workout

Tiggers double day workout at 1:30

A. 30 calories on airdyne then - 5 105.165# ground to overhead anyhow, 5 MUs x 5 rounds  and finish with a 1000m row – for time

  • Meta

  • Categories

  • Tags

  •  

    February 2012
    M T W T F S S
    « Nov    
     12345
    6789101112
    13141516171819
    20212223242526
    272829  
  • Archives