15 Ring Dips
5 Snatches, 1 OHS
3 Snatches, 3 OHS
1 Snatch, 5 OHS
1 Sled Pull/Push
WOD Blog |
3 Rounds
15 Ring Dips 5 Snatches, 1 OHS 3 Snatches, 3 OHS 1 Snatch, 5 OHS 1 Sled Pull/Push
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Before we move on to 2013, let's take a look back at some of my favorite days and moments at Synapse this year. Post your own below, I know I've forgotten a bunch :)
10. Synapse knows how to party. From Grand Opening to Halloween, to any of the competitions where we have 20 spectators drinking mimosas in our tent, y'all know how to not take any of this too seriously. 9. The first muscle ups: Marie, Dan Hayes, Kai, Steve, Vitaliy, Ryan, Jose, Jun, Zander, the list goes on... the reactions were priceless, but more importantly, watching you guys work so hard on them for so long and then achieve them... ah shucks, I'm gonna tear up now. 8. Hearing someone say "I can't believe we got beat by team wearing mullets." 7. Michelle leaning on the wall and a random car at her first competition. CrossFit is really dramatic you know! 6. Bonnie's top finish in the muscle up workout at Games. It was really an honor to be her coach at the event and see her dominate, especially in this workout. I still can't believe how lucky we are to have an individual of Bonnie's caliber training at our gym. 5. The moment we beat Axiom CrossFit in the final workout at the Summer Shakedown, AT Axiom. That room got quiet. And we got 6th place. Exactly where we wanted to be so we didn't have to do the final workout. 3 wods is enough for one day, right? 4. Hearing the crowd chanting "Synapse" at regionals. I didn't even want to be competing at that point. I just wanted to be with the family. Every time we compete it's never about ourselves, it's about the gym, and representing, and the camaraderie. I love how much everyone loves being at Synapse. 3. Snatching 155 at Regionals. There really is no better feeling than PRing at a competition. I will remember this moment forever. At least until this year :) 2. Nick Flacco's entrance into the Halloween party. 1. The last WOD in the old gym, and looking at the empty place for the last time. First, y'all didn't know how much pain Jimmy could put you through with so little equipment. Secondly, that gym holds so many memories for me- good training, bad training, meeting most of yall for the first time...so many relationships, tears, costumes, achievements, defeats, and epic wods were formed in that gym. I am so thankful for all those moments, and all the people that contributed to them. Kinda makes you excited for the year to come, doesn't it? Thank you for making my job not a job and contributing to so many amazing moments in 2012. We love you guys!!! 14 MIN AMRAP 2 Hang Cleans 2 HSPU 2 OH Lunges *Add 2 reps each round Remember, no class Sunday through Wednesday. Happy Holidays!!!
"Pullpocalypse" 4 rounds 12 deadlifts 21 pull-ups 1 sled-icide 4 Rounds
12 Shoulder to Overhead 15 Double Squat Wall Balls Hey Synapsters!! Just a reminder, the gym will be closed Dec. 24,25,26,31, and Jan 1. Take a load off, relax, enjoy not moving, for when you return, you're going to wish we were still closed. Hahahaha.
Elizabeth 21-15-9 Cleans Ring Dips CrossFit exposes your weaknesses. Quickly. One day you could be the fastest one in the class, and the next day, you're last. The fact that CrossFit forces you to work on your weaknesses and meet them head-on is one of the reasons I love CrossFit, and one of the reasons it gets you in such good shape.
If you only do things that you want to do, you'll stay the same as you are now. You're not as likely to see growth- in performance, in looks, in functionality. One of my favorite quotes is "If it doesn't challenge you, it doesn't change you." To change your body, to improve your fitness, and even to be successful in life, you must learn to do things you don't want to do, simply because it's good for you, and because doing them will help you reach your goals. That being said, when I come into the gym and see Deadlifts on the board, part of me wants to just run back to the car and take off. Not only do I suck at them, I just hate doing them. They hurt my back. I always get emotional during Deadlift wods, and I have to work really hard to push through that mental block. Every time. Here's the thing: it would be really easy to cut down my weight, or cut down my reps, or (since I usually know the wods ahead of time) simply take my rest days on deadlift days. But that's not what this is about. CrossFit is about confronting your workout HEAD ON with discipline, determination, and guts. It's about finishing the workout even if it takes you longer than you wanted it to. It's about doing what's on the board because you know it will make you better. Stop skipping reps. Not because I'm telling you to, or because I'll punish you with burpees if I see you doing it. Do it because you came to Synapse to be better. And skipping reps is never going to make that happen. 5 Hang Squat Snatches
50 Double Unders 7 Hang Squat Snatches 10 Double Pushup Burpees 9 Hang Squat Snatches 10 Double Pushup Burpees 7 Hang Squat Snatches 50 Double Unders 5 Hang Squat Snatches 30 Wall Balls
25 Deadlift 25 Floor Wipers 25 Pull Ups 50 Box Jumps 25 Pull Ups 25 Floor Wipers 25 Deadlift 30 Wall Balls 24-16-8 Ring Dips
8-16-24 Shoulder to Overhead 30 Double Unders After Each Round Then, 200ft Overhead Plate Lunge |
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