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GYMN: Nov 25-Dec 01, 2013.

November 25, 2013 by ·

  TUES November 26/13 WARM-UP Gymnastics warm-up WOD A. One armed push-ups – 20 minutes (scale to bar as a normal push-up) – lets see where everyone is at. B. Kip swings on rings x 20 C. Kip swings on rings with hips to ring x 10 D. Strict MU’s spotted x 5 E. Small kipping […]

ENDUR: Nov 25-Dec 01, 2013.

November 25, 2013 by ·

  MON November 25/13 WARM-UP Warm-up – coaches pick WOD  A. Airdyne sprints 20sec on 20sec off – Every 3 min @ 60-70-80-90% B. Complete; – 8 KB goblet squat – 12 KBS – Row 250 meters @ max effort Every 5 min x 5 rounds TUES November 26/13 REST DAY WED November 27/13 WARM-UP Warm-up […]

POWER: Nov 25-Dec 01, 2013.

November 25, 2013 by ·

  MON November 25/13 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats 4×3 @ 80% B. Bench Press 1×3 @82.5%, 1×3 @ 87.5%, 2×5 @ 80% C. Coaches choice lower […]

H&F: Nov 25-Dec 01, 2013.

November 24, 2013 by ·

  MON November 25/13 WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, WOD –  A. Back squats 1×10, 1×8, 1×6, 1×4, 4×4 B. Prowler […]

OLY: Nov 25-Dec 01, 2013.

November 24, 2013 by ·

This is the first week of Prep 1 phase, which leading into the new program.  So much more volume than last week as last week was very intense (on a scale of intensity) Go Riders Go!! MON November 25/13 – Prep 1, Week 2 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Hang snatch […]

AllowMeMeals.ca recipes – EGG, KALE & HUMMUS

November 20, 2013 by ·
egg,kale,hummus

Ingredients 2-4 eggs ½ kale bunch ½ cup hummus 1. Fry kale in pan with small amount of oil, salt and pepper until just wilted about 1 minute. 2. Remove kale and crack in eggs adding additional salt and pepper. Cook as desired; easy over, sunny side up or scrambled. 3. Arrange 2 plates by […]

ADDITIONS to SCHEDULE – Dec 1*, 2013

November 19, 2013 by ·
schedule postcard - DEC 2013

Yes, we have again increased the schedule…again. There are more additions to Class Schedule of some Programs at SYNERGY. SUMMARY of NEW SCHEDULE – takes effect Sun Dec 1: KIDS – M/W @ 10:00a, Su @ 11:00a SPORTS PERFORMANCE: YOUTH – M-F @ 5:00p, JUNIOR – M-F @ 6:00p OLY – M/W/F @ 10:30a, 5:00p, […]

GYMN: Nov 18 – 24, 2013

November 19, 2013 by ·

  TUES November 19/13 WARM-UP Gymnastics warm-up WOD A. HS wall kick ups (5 mins) B. HS kick up wall “kisses” (5 mins) C. piked/HS shoulder shifts (5 mins) D. HS wall walk ins/wall walk ups (5 mins) E1. Rope climb 6 x 2 – rest as needed E2. Strict HSPU 6 x reps-2-3 – […]

POWER: Nov 18-24, 2013.

November 17, 2013 by ·

  MON November 18/13 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats 5×5 @ 75% B. Paused squats 3 x3 @ 75% C. Bench press 5×6 @ 70%, 1x reps […]

OLY: NOV 18-24, 2013.

November 17, 2013 by ·

This is the first week of Prep 1 phase, which leading into the new program.  So much more volume than last week as last week was very intense (on a scale of intensity) Go Riders Go!! MON November 18/13 – Prep 1, Week 1 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Hang snatch […]