Tuesday

WOD

Four rounds, each for time of:
800 meter run
Rest as needed between efforts


I received the following e-mail from Keith Brown at Cynergy CrossFit. Anyone in?
To everyone,

The best part of Crossfit is the community.

I wanted to extend an invitation to everyone in the Massachusetts and Rhode Island Crossfit community to participate in the December 5th Fort Hood Fundraiser. We are christening our new box with a grand opening for a great cause. We are having the brutal WOD on Saturday at 9 am. Bring as many athletes as you want and the only cost will be a donation at the door which 100% of the proceeds going to the Fort Hood Fund Raiser. If need be we can do staggered heats.

Let me know if you can make it. We will throw a party afterwards if anyone wants to stay.

I hope all of you are doing well and your communities are thriving!

KB

Keith A. Brown
cPT ACSM, CFC I
Cynergy Training
Home of Cynergy Boot Camp
CrossFit
keith@cynergytraining.com
781-974-7989


I was curious what the brutal WOD was so looked at the CrossFit website from Fort Hood and I think that the wod is...

Lumberjack 20
20 Deadlifts (275lbs) /Run 400m

20 KB swings (2pood) /Run 400m

20 Overhead Squats (115lbs) /Run 400m

20 Burpees /Run 400m

20 Pullups (Chest to Bar) /Run 400m

20 Box jumps (24") /Run 400m

20 DB Squat Cleans (45lbs each) /Run 400m

WOW!!! I am sure there will be scaling allowed.

'Life is a long lesson in humility.'
- James M. Barrie

Monday

WOD

'Angie'
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats


Don't forget to join us for the active recovery class at 6:00pm!


Feel free to put tasteful picture captions in the comments!

"After The Gun"
By Patric Cummings

Old School Gym


Saturday

WOD

'Jeremy'
21-15-9
Overhead Squats 95/65
Burpees

I don't want to bum anyone out but this is a dedicated WOD and you should go as hard as humanly possible and celebrate your ability to do so.

Classes are at 7:15 and 1:00 Feel Free to come in and make up a missed WOD or work on skills and drills.



The Science Behind Why You Puke From A really Hard Workout

Friday

WOD

Ninja Jane

21-15-9 For Time

Push Press 95/65
Box Jump 24
Pull Ups

We will have an Active Recovery Class on Monday Night at 6pm with Amy S. The cost is 15$

Make It Count, We're Closed Thursday

Wednesday

WOD

"Jon"

As Many Rounds Possible in 20 Min

6 Push Ups
9 Wall Ball 20/14
12 KB Swings 1.5/1 Pood




Running on Ice-no "push off" needed.



Info on the Trail run this Thursday here.

Bad Milk

Fran sure does make for a great day...Congrats to Molly on her first unassisted Pull Up! And a belated congratulations to Bob S for his first Muscle Up! What a couple!

Everyone did a really good job of being intense and using the right weight.

Tuesday

WOD

3 Rounds For Time

10 Deadlfts
50 Double Unders

Choose a weight that is heavy but that you can safely work with.

I don't currently have speakers on my computer so I don't have any idea what songs are playing or whats being said but this is a smoking fast time on this WOD.-In fact he qualified on line for the 09 CrossFit Games. This was one of 3 workouts involvedand the weight was 275.

Charlie Dunifer_WOD_1 from Crossfit Legacy on Vimeo.

Monday

WOD

'Fran'

21-15-9
Thrusters 95/65
Pull Ups




Please note that there will not be a 6:30am class on Monday and we will be closed on Thursday.

Mery McGuire Sunrise WOD




Make sure that you introduce yourself to our new members when you meet them. There is plenty of room for our terrific community to expand and for everyone to feel like they are part of the family.

Friday

WOD

Snatch

1-1-1-1-1


Followed By...

Baseline Re-test or...

1 Round for Points


1 Min Row (Cal.)

1 Min Airdyne Bike ("The Ninja Cycle") (Cal.)

1 Min Tire Flip Jump In And Out

1 Min GHD Sit Ups

1 Minute Double Unders


Go as hard as you can this is just one shot at each!

CrossFit L.A. Lays Down the Law**
(**Rules do not apply to me!)

Thursday

WOD

Front Squat
1-1-1-1-1-1-1


Inspirational Story!

Wednesday

WOD

10-9-8-7-6-5-4-3-2-1
Burpee Box Jumps
Chest To Bar Pull Ups


"The men and women competing here today have legitimate claim to the title, "Fittest Men and Women on Earth," by the same rights and logic that the Lakers, the Steelers, the Penguins and the Phillies are the best basketball team, football team, hockey team and baseball team on Earth."

-Greg Glassman, at the Inception of the 2009 CrossFit Games

As a strength and conditioning program, the goal of CrossFit is to consistently exceed the capacities of its athletes, including the world's fittest humans. No matter where you are in life, gains in fitness cannot be achieved without discomfort. Of course, that pain shouldn't be excessive, nor should it be just for its own sake (it's easy to create a painful workout that doesn't lead to much). But, there is certainly a high correlation between competency in life and tolerance of discomfort.

From The CrossFit Games Website

Do you have anything in common with Mice on Cocaine and Heroine?

Tuesday

WOD

For Time

Run 400m
50-40-30-20-10
Kettle Bell Swings 1.5/1 pood
Sit Ups (Unanchored)
Run 400m

Monday

WOD

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

check out Dutch vs Speal MOV WMV


Symptoms of seasonal affective disorder include tiredness, fatigue, depression, crying spells, irritability, trouble concentrating, body aches, loss of sex drive, poor sleep, decreased activity level, and overeating, especially of carbohydrates, with associated weight gain.

The answer to yesterdays trivia was...8!

Come on in at 7:15 or 1:00 to make up a missed WOD. There will also be a rainy day kids class for 1/2 an hour at 12:30.

We will be at the Barry Sears Lecture on Sunday so there will not be any classes. See you Saturday or Monday!

There are several 5k races coming up- the first one is the "We Gather Together 5k" on Thanksgiving day.

Next is a Jolly Jaunt on December 6th to benefit the Special Olympics

Also on the horizon is the Hyannis marathon and there is an option for a relay team. This could be good practice for the Cape Relay. It takes place February 28th, 2010. Let me know if you are interested.There will be four legs (7.3,5.8,7.3.5.8)

Thank you to every one who keeps these on our radar by e-mailing me the links.

From CrossFit.com some kook doing pull ups on the top of a backstop!

Friday

WOD

4 Rounds For Time
Run 400
50 Air Squats


More Reasons To Avoid Grains


Any Guesses how many pull ups Ms. Malibu got at the CrossFit Malibu Booth? Post to Comments...

Can't wait til this Guy is back!


Thursday

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Choose a post WOD Finisher (Not Push Ups if you are coming Friday) For example Practice Double Unders and GHD Sit Ups and take some extra time on the roller and stretching.



Worth a second glance...
First of all lets talk about why I do the things i do.
I drink Coffee black for the caffeine.
I drink Tequila on the rocks for the alcohol.
I eat beef, barely cooked and with little seasoning for the nourishment.
I lift heavy weights so i can be strong.

To me this all seems pretty simple. I think it is important for people to shift their perspective to why they do something.
Dutch

Wednesday

WOD

3 Rounds For Time

21 Knees To Elbows
21 Push Ups
3 Rope Climbs
21 Box Jumps Med. Box
21 Back Ext.
Lunge 150 ft.

Sign Up Required For 6:30a.m.

Here is a dead on perspective when it comes to "Diet" From Dutch. Bottom line have a purpose.

WOD

Power Clean
1-1-1-1-1
Press
1-1-1-1-1

As of now there is a requirement that if you would like to attend the 6:30 am class you need to sign up in advance. To sign up- text me or call me at 508-648-5648. Sign Up must take place by 6pm at the latest starting Tuesday.

CrossFit New England Lays Down Some Honesty About Food

What Should I Eat?
Protein: Fish, Meat, Chicken, Eggs
Carbs: Fruits and Veggies
Fat: Nuts, Seeds, Avocados, Olives and Oils

What Foods Should I Avoid?
Anything that doesn't exist in nature, or has been processed. Corn, rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the Deal With Hormones?
Hormones regulate how the body stores and releases fat. The hormonal response your body has to food determines whether you store fat or burn it. As far as hormones are concerned, food is a drug--a very powerful drug. Consuming low-glycemic foods, that keep insulin levels steady, will allow stored body fat to burned up as a fuel. On the other hand, high-glycemic foods (especially processed carbohydrates) spike insulin levels, raise blood sugar, and send a double wammy message to your body telling it to (1) store calories as fat and (2)block body fat from being used as fuel. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

Monday

WOD

3 sets of max reps strict chin or pull ups
followed by...

'Nancy'

5 rounds for time
15 overhead squats 95/65
400m run

No 6:30am Friday and No 7:15 on Saturday

Friday

WOD

'Murph'

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

If you are still new to CrossFit or just feel like it would be a good call-scale to half or use your best judgement. For the rest of you- it's time to harden up.

There will not be a 6:30am class Friday or a 7:15am class Saturday.

Tim Says Hello! Smile!



Thursday

WOD

Deadlift
2-2-2-2-2-2-2


Nothing feels better after going heavy on the Deadlift than the active recovery class at 6:00pm!


Jon and the boys next to the root system of a fallen sequoia on their vacation to the west coast.




Having a bad day? Maybe the early darkness is bumming you out...sitting out east here wishing that you were in sunny Afghanistan or with loved ones next to a giant decaying tree in Northern California? Just visit this web site, and somehow things are just groovy again.

Known for his ability to climb the rope really well, Chris Newell gives a great explanation and demonstration of the techniques he uses and taught us to make the rope climb a lot more manageable.



The first time Chris set foot in C3 his first goal was practicing the rope climb. The practice paid off! Chris is going to Fort Bragg in a couple days and tomorrow morning is his last day at our affiliate. It was great having him and we wish him the best in all he does. Chris we hope to see you soon.

Wednesday

WOD

"Annie"

50-40-30-20-10 For Time
Double Unders
Sit Ups

Congratulations to Heather and Amy who Pr'd on their max push ups today after the back squats. Amy did 35 honest push ups- talk to her all about it at tomorrow nights active recovery class at 6:00pm!

There is a sign up sheet for the cape relay on the desk at the facility. If you are interested put your name down. We need 12...sound like something you might be interested in? Greg Benton is getting things organized and put the info including each runners distances on page 2 of the sign up sheet. The race isn't until May 1st and 2nd.

Amy will be doing another active recovery class Thursday night. This is likely the only one we will have in November. It has been getting great feedback and I for one won't miss one. Do what ever it takes to be there.

Tuesday

WOD

Back Squat

5-5-5-5-5

Work up to a 5 rep Max.

Good day for a finisher or some goal work afterward...likely to be Jump Rope/ Sit Ups on Wednesday and heavy again on Thursday...Friday, you aren't going to want to miss out on.

Thank you and congratulations to all of the participants and runners of the 5k-It was a huge success and great to be a part of. Many had Pr's and everyone finished strong! That was an outstanding race-well organized and a great atmosphere, I am sure we will be back next year.



Monday

WOD

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings


Tim dropped a line from Afghanistan and I wanted to share it with everyone...

Hello everyone!

Just wanted to send a quick note to say hello. I've been at work for 2 weeks now and have settled into it for the most part. I'm working as a fire inspector and investigator. I work 12 hours a day, 7 days a week. It's gone by very quickly so far because I'm really busy which is a good thing! In addition to all of the inspections (between 400 and 500 a month), I conduct weekly fire safety briefings to all new comers, and fire warden training classes for various unit representatives. There's a lot of report writing, which sucks, but most of the time I'm out running around the base. It's nice to have the freedom to roam around.

Most of the guys at the station workout in the afternoons. A few of them do CrossFit which makes me happy, of course. We have limited equipment, but it's enough to get buy. I'm slowly adjusting to the altitude (about 5,000 ft)...and I thought CrossFit was hard before!??!

I'm at a big base (Bagram Airfield) and it's cool to see and be a part of what's going on in this part of the world (I love seeing all the special ops guys!). There are people here, military and civilian, from many, many countries. It's kind of funny to see all of the stupid s**t that people do that cause fires. For example, in the short amount of time that I've been there there's been fires started by welding, a space heater, cigarettes, and burn pits located too close to open fuel storage! The biggest fire involved a large passenger bus. The driver was the only person on board, and didn't get hurt, but the bus was a total loss. Gotta love that faulty wiring!

I can't get on facebook when I'm at work (what the hell, right?) and my blackberry connection is hit and miss. I'll try to post updates when I can, but email seems to work much better, as I can use my work laptop.

I hope everyone is doing well.
Take care,
Tim

If you want to send greetings to Tim her is his e-mail: t.d.g.1@hotmail.com