1 Rep Max Front Squat

Couplets Couplet
2 Rounds
10 Cleans
15 Ring Dips
2 Rounds
10 Cleans
20 Pull Ups

'tis Monday and we are still flying high from this weekend!!  Allison and Marie rocked the hell out of regionals!!  More on that to come!

1 Rep Max Jerk

10-20-30 Shoulder to Overhead
30-20-10 Lateral Burpee Box Jumps

Get that Clean max going, and don't forget to wish miss Tanya Wilkins a happy birthday!  Once again, do NOT show up Friday, Saturday, or Sunday!!  We will be in Del Mar for the Crossfit Games SoCall Regionals Competition watching Allison and Marie get their WOD on!!  We are all so proud!!

3 Rounds
6 Ring Handstand Push Ups
15 Cleans (135/95)
50 Double Unders
Then,
1 Min AMRAP
Kettlebell Swings
200m Sprint
1 Min AMRAP
Kettlebell Swings

It's time to max out that snatch!  Remember guys, no classes Friday, Saturday, and Sunday!!  Do NOT show up!  
20 Snatches (75/55)
20 Chest to Bar
15 Snatches (95/65)
15 Chest to Bar
10 Snatches (115/75)
10 Chest to Bar
Then,
2min AMRAP
Box Jumps

Happy Monday!!  Remember, we will be closed Friday, Saturday, and Sunday this week!!  We will all be in Del Mar watching Allison and Marie wreck some fools at the SoCall Regionals Competition.  Come show your support!

400m Run
21-18-15-12
Thrusters (75/55)
Kettlebell Swings  (1.5/1)
400m Run

  Happy weekend fellow Synapsters.  Welcome to the inaugural episode of the ilLUJANist Blog.  I am the illujanist, and I will be your host for the remainder of this blog.  This blog is intended to provide you all with an idea of the kind of nonsense that goes on in my head on a weekly basis, and if I can get to it, answer any and all questions y'all might have for me. 
 I will lead in with the idea behind the Friday Massacres you have all come to love, hate, love to hate, and hate to love.  Contrary to the rumor floating around, you know, that the massacres were created in order to deter people from coming in on Fridays, the truth of the matter is this: they were created as a differently styled training platform for Bonnie, Allison, and Marie; and because we believe in equality here at Synapse headquarters, why not share the love with all of you.  There you go, don't say I never gave y'all anything.
  These workouts tend to be complex, heavy, voluminous, and technical.  These aren't meant to be blazed through, and often times, you will feel as if you just got beaten down.  These sessions are meant to be a bit of a gut check and require a mental push.  The idea is to train these lovely ladies to maintain their composure, pace, technique, and focus throughout the entire workout, while still maintaining quality of movement and efficiency.  Now, what does this mean to everyone else?  In short: the same thing.  However, it also means that many of you may have to reduce the load in order to sustain quality of movement.  This does not mean that you aren't strong enough, but simply that you are not ready to sustain those loads for that amount of volume.  Be patient, you'll get there soon, and believe me, you will HATE it, or LOVE it, or...
  You'll find that most massacres have multiple sections, each of which can stand alone as it's own workout.  This is deliberate.  Aside from keeping your brain stimulated and forcing your body to work through various loads, plyometrics, and gymnastics movements, the changes in the barbell movements require neurological adjustments and concentration.  It's my attempt to create work and keep everyone interested; i mean hell, no one wants to just do 200 reps of anything.

Feel free to post questions for me to answer next week!

Holy -Oly- Hell
3 ROunds
2 Rope Climbs
3 Oly Complex
15 Wall Balls
2 Rounds
2 Oly Complex
20 Chest to Bar Pull Ups
2 Rounds
1 Oly Complex
200m Sprint

It's another glorious Thursday at Synapse headquarters and we have a fast and light one for all of you animales.  The warm up is a quite bit different, and we get to spend a bit more time on some of those gymnastics skills everyone loves so much...or hates so much. 
We still have a few BAM shirts available, so come and get them.   Remember, all proceeds go to the A&M in BAM for regionals costs.  Holy crap, REGIONALS is upon us!!!  That's right, next Friday, Saturday, and Sunday, Allison and Marie will be competing at the Southern California Crossfit Games Regionals in Del Mar!!  That's right L's and G's, two of your fellow Synapsters will be competing.  If you can make it out to Del Mar, it should be some damn good fun, and they'd love nothing more than to have some of those good vibes generated by the Synapse family. 
Unfortunately, or fortunately, depending on how you'd like to see it, the gym will be CLOSED Friday, Saturday, and Sunday of next week. That's May 17, 18, and 19!! The workouts for those days are: 100 Burpees and a 5 Mile run...each day!  So feel free to knock that out any time.

Recovery
3 Rounds, Super quick!
20 Push Press
20 Kettle

Well, In a way, YES!

15-12-9
Deadlift (315/225)
Handstand Push Ups (Deficit)

21-15-9
Squat Cleans
Toes to Bar

I don't know, but stuff is getting just a little bit faster!  Dang!

4 Rounds
4 Burpee Muscle Ups
8 Power Snatch
12 Box Jumps
Then,
3 500m Row Sprint
Rest 2 Min