MON December 16/13 – Prep 2, Week 2 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Snatch 60-65-70-75-80-85%x2, 90-95%x1, 2(80-85%x2) B. Jerk from rack 60-70%x3, 75%x2, 3(80-85-90%x1) C. Clean 60-65-70-75-80-85%x2, 90-95%x1, 2(80-85%x2) D. Front squats 60-65%x4, 70-75%x3, 2(80-85%x2) E. Press 4×4 TUES December 17/13 – Prep 2, Week 2 REST DAY WED December 18/13 […]
GYMN: Dec 16-22, 2013.
December 15, 2013 by ·
Congrats Coach Connor on 2nd Place in the WORLD!
December 13, 2013 by ·
Last week our powerlifting Coach Connor competed in the Commonwealth & Oceania Powerlifting & Benchpress Championships 2013 in New Zealand, in the 83kg unequipped class. It was an exciting meet and many of us watched from afar on the live feed. Here is how it played out: SQUAT: 235kg/517lbs successful, 250kgs/551lbs successful and 4kg meet […]
HIIT AND WEIGHT LOSS
December 13, 2013 by ·
BOSS’s programming and recommendations are someone unique compared with the average international exercise physiology or strength and conditioning organization. It is also unique compared with what you’d see on the CrossFit main site or Jillian Michael’s blog. I’m often asked, when the rest of the world is saying that the best way to lose weight […]
HELP BRIGHTEN CHRISTMAS for one SYNERGY FAMILY in need
December 11, 2013 by ·
Some of you may have joined us this summer for the LIFT/RUN FOR BIG RED to help raise money for the McLeod Family – SYNERGY members. This past year Geoff had a incident at the office causing him to be hospitalized and then finding out he had multiple brain tumors. In September, the doctors weren’t […]
