Synergy Running Challenge 2017

We're going to enjoy the last bit of summer with a running challenge to wrap up the month of August!! Whether you run fast, run slow, or simply trot along this is totally doable.

This isn't just your ordinary running challenge, but we're keeping it simple while still challenging for beginners and advanced participants.

So here's how it works... align up your Run with your Challenge. Beginners your distance is the B Scale and Advanced yours is the A Scale. Once you see your distance then you choose which Challenge you're going to complete while running. To do this challenge you cannot just run. You must choose a Challenge to do too.

RUN Day 1: B Scale = 1/4 mile, A Scale = 1/2 mile Day 2: B = 1/2 mile, A = 1 mile Day 3: B = 1/4 mile, A = 1/2 mile Day 4: B = 1/2 mile, A = 1 mile Day 5: B = 1/4 mile, A = 1/2 mile Day 6: B = 1/2 mile, A = 1 mile

CHALLENGE Option 1: 10x Burpees EMOM during your run. Option 2: Carry a sledgehammer Option 3: Farmer's Carry 2 Kettlebells Option 4: Hold a med ball above your head the whole time. Option 5: Carry a plate (M 45lbs, W 25lbs) Option 6: Rack Carry 1 or 2 Kettlebells

That's it! Have fun with our Synergy Running Challenge, enjoy the running weather, and enjoy moving better. #SynergyStrong

4 Race Day Tips When Running An Obstacle Course Race or Mud Run

Bob Garon Indy Spartan Sprint 2014 Every weekend somewhere there is an obstacle course race going on and thousands upon thousands will run the race and overcome the obstacles. While prepping for the race we can get all excited and forget some pretty important post-race things to do. I have a quick checklist for you so you will go home like a champ.


1) Bring a change of clothes, flip flops, 1 trash bag, damp wash clothes in plastic baggies, and 2 towels with you in your car to the race. One towel is to take off excess dirt and water from you post race. The other towel is to put on the seat for when you drive home. The trash bag is to put your dirty clothes and shoes in post race back at the car when you are changing.

2) Use the damp wash clothes to clean off your face, hands, and any other body parts still needing attention. Change by the car with the door open. While one of you is changing a friend (gotta be a really good friend LOL) can hold a towel up so no one sees your diddy doos. LOL!

3) Have coconut water or regular water, and some fruit in the car for you to eat on the way home. Gotta get that energy back up!

4) Have a spray bottle of peroxide ready to go when you get home. Have someone, your spouse or significant other is probably best, to spray you down head to toe, in the nude, with peroxide and GET IN ALL CRACKS N CREVICES. Just stand there and let that sit for 5 minutes like that. This will ensure any potential poison ivy gets neutralized right away. The oil in poison ivy will be deactivated by the peroxide. You will also KNOW where all your cuts and scrapes are too. Ha ha!! Shower after that with strong anti-bacterial soap so any debris gets off.

Please share the link to my article here along to anyone you know will benefit and leave me a comment to me know how you do at your race! -Bob, Girya Warrior

Bob Garon has both participated in and prepared people for Tough Mudder events, Spartan Race events, Warrior Dash events, Skyrise Chicago Willis Tower 103 Floor Climb, 5k, 10k, 15k, triathlon, marathon, cycling (crits and century ride) events to successfully complete each one with great results. If you would like a custom program for your event contact him below and he will design one for you.

Contact Bob Garon by email here:

Synergy Kettlebell Pull-up Challenge

Pullups SYNERGY KETTLEBELL PULL-UP CHALLENGE The whole month of January we're going to challenge ourselves to complete pull-ups (modify as needed by performing jumping, with stretch bands, inverted row*, etc.) every day to really develop our back, shoulders, arms, and core to the next level. See below for modifications for your personal fitness level.

HERE'S OUR CHALLENGE PROTOCOL Jan 1 we do 1 pullup, Jan 2 we do 2, Jan 3 we do 3, And so on... Jan 31st we will perform 31 Pullups

REMEMBER THIS: The pull-ups can be divided over the course of the day or performed all at once in one set. They may also be performed in and out of Synergy Kettlebell Training gyms. If you miss a day then the next day add the number from the day you missed to your total and get em done!

SHARE YOUR PROGRESS Take pics or videos of you doing your pullups and share it right here on our Facebook group or page! Tag #synergypullupchallenge

Join in with our challenge and get a friend to do it too!

MODIFICATIONS Level 1: Jumping Pull-ups Level 2: Pull-ups with stretch bands Level 3: Inverted Row (at home or work) with chairs & a broomstick *See pic below for demo.

pull up bands

REMEMBER THIS TOO Start and end every Pull-up with your arms fully straight, focus on very solid control on the decent (the "negative"), and your chin MUST rise above the bar or hands in order your reps to count. Only count the good ones!

Inverted row 1



Synergy Kettlebell Pushup Challenge

baby pushupSYNERGY KETTLEBELL PUSHUP CHALLENGE Over the next 14 days we're going to challenge ourselves to complete pushups (different variations) every day to really develop our chest, shoulders, and arms to the next level. We are allowing modifications for all levels of fitness.

We'll be holding a raffle at the end of the 14 days for prizes and prizes for the top male & female, at each location, who performs THE MOST pushups during the 14 days.

If you are going for the TOP PUSHUP PRIZE you may certainly perform pushup reps above and beyond the daily minimum.

woman pushup

WEEK 1 50 per day for the first 7 days

WEEK 2 100 per day for the second 7 days

The pushups can be divided over the course of the day or performed all at once in one set. They may be performed in and out of Synergy Kettlebell Training gyms.

kneeling pushup

MODIFICATIONS Level 1: Wall Pushups Level 2: Kneeling Puhups Level 3: Military Pushups (no knees, elbows tucked to sides tightly, go down so elbows reach a 90 degree angle) Level 4: Spartan Pushups (Demonstration Here:

IMPORTANT NOTE Submit your results to your instructor each time you come in the gym and we will record your results for our Pushup Challenge Raffle. You receive 1 raffle entry for every successful day you complete. The more days you complete the more opportunity you have to win.

PRIZES AT EACH SYNERGY KETTLEBELL TRAINING LOCATION: 1. FOR TOP MALES & FEMALES = $25 Gas Card & a limited edition Synergy Kettlebell camo shirt!! 2. Raffle Winners = $25 Gas Card

mens pushup

Synergy Sweetheart Challenge

Synergy Sweetheart Challenge


During February, in honor of Valentine’s Day, we are celebrating good heart health.  This challenge is for those who want to feel more energized and see how they can change their health inside of the next 28 days!

Here’s what we're going to do... Eat one or more each day of the listed foods below...

HEART HEALTHY FOODS TO EAT DURING THE CHALLENGE 1 cup/day    Any Berries (Blueberries, Strawberries, Blackberries, etc.) 1 cup/day    Raw Spinach ½ cup/day    Raw (Soaked is best) Nuts (Almonds, Walnuts, Pecans) 1 Tblspn/day Unrefined Coconut Oil (it can be used for cooking, on sweet potatoes, or in a smoothie) 1 Tblspn/day Chia Seeds 1 Tblspn/day Raw Cacao 1 Glass of Cannonau or other Red Wine (NOTE: Chia Seeds & Raw Cacao are amazing in a smoothie together!)

NON-HEART HEALTHY FOODS TO AVOID Fast Food/Take-out Sodas/Juices/Coffees (blackens & thickens your blood) All Breads, Pastas, Corn and other Grains (rice is okay!) Animal Meats unless in very small amounts & infrequently All forms of Dairy unless raw (unpasteurized) Sugar (fruit consumed in whole or blended is definitely okay)



Synergy Stellar Snatch Challenge

Synergy Stellar Snatch Challenge

This is my favorite challenge that we have ever had to date! There are 2 categories to win to make it fair. Everyone and anyone can win a prize!! We are going to run this challenge from Monday, February 4th through Thursday, February 28th.

To download the entire challenge as an easy to read PDF file so that you can review it and keep it with you for motivation click here: Synergy Stellar Snatch Challenge PDF

1) RAFFLE ENTRY CATEGORY & QUALIFICATIONS Men and Women: every lift = 1 point = 1 raffle entry. The total number of points is determined by the amount of lifts performed by each hand. Ex. Right performs 50 reps and Left performs 50 reps = 100 reps total. That would then equal 100 raffle points.

Any bell weight can be used to perform Snatches for raffle entries unless you are attempting to achieve in the Kettlebell Sport Category.

NOTE: Snatches performed during a class do not count towards the raffle entries. Stellar Snatch reps must be performed above and beyond the regular workout set criteria. Stellar Snatchers may perform their reps before or after class as well as at home if they have access to a Kettlebell.

2) KETTLEBELL SPORT CATEGORY & QUALIFICATIONS Any reps performed within this category also count toward the Raffle Entry Category.

There will be a 10 minute time limit; however you may finish sooner than that depending on how many reps you are trying to achieve.

To qualify, look at the charts below and find your personal weight category, desired bell weight category to use, and then ranking category.  Next you use the chart to tell you what your rep goal will be. Perform your set and achieve your rep goal. Each time you do it attempt to climb up the ranks. There are 3-4 ranks within each Kettlebell category.

Chart Key: CMS = Candidate Master of Sport MS = Master of Sport MSIC = Master of Sport International Class

Body Weight Categories at the top = what your bodyweight is. It is in kilograms so that is 2.2 divided your bodyweight in pounds = your bodyweight in kilos. Or you can take 2.2 multiplied by your weight in kilograms to get your weight in pounds.

Bell Weight Categories is noted by kilos and color on the chart. Please note that the color blue on the chart is not the 10kg light blue Kettlebell, but in fact the, as the chart indicates, it is the 12kg darker blue that we will be using for this challenge.



Yes absolutely!


Entries will be given, as described above, to all participants for every Snatch rep performed during the challenge. There will be 1 Men’s & 1 Women’s Raffle Category prize winner for Aurora & St. Charles which will be awarded at the close of the challenge.


1) Men’s Overall AURORA 2) Men’s Overall STC 3) Women’s Overall AURORA 4) Women’s Overall STC

The Overall Best Lifter Award winners will receive the Synergy Kettlebell Camo Shirts, a Visa gift card prize, and a certificate to go on the new Synergy Wall of Fame.

Note: the Overall Best Lifter title is the highest score for any weight-class in the above divisions with regard to the relative weight of the lifters. Winners are determined via an algorithm which takes into account the competitor’s bodyweight. Thus, this can be thought of as a “pound for pound” title. So in reality, a smaller lifter might win over a larger more muscular lifter.



The following rules are set to ensure safety and consistency of all participants as well fairness among all lifters no matter their skill level, bodyweight, bell weight, or number of reps performed.

a. You must perform the Snatch with good technique, fully lockout, and fixate before the next rep. Fixation Occurs when the lifter’s bell and body come to a complete stop. If you have a medical restriction that prevents you from fully locking out your elbow you must notify your set judge prior. Poor flexibility does NOT qualify as a medical restriction.

b. The bell must never touch the chest or shoulder.

c. On each rep, the judge will announce the repetition number or "no count." A no count is given if fixation does not occur or if elbow lockout does not occur.

d. The free hand may not touch the bell or your body during your set.

e. You are allowed to make only 1 hand switch during your set. The sum of both arms is your scored. Ex. If you need 52 reps to achieve your goal rank for that day then you may perform 26 reps per hand, 20 with the right & 36 with the left, and so on. Remember there is a 10 minute time limit for the set so you can switch any time, but of course just once. You must switch during the set. You cannot perform all the reps on one side.

f. During the set the bell is not allowed to touch the ground ever. If the bell touches the ground the set is stopped. Any reps that you performed up until that point will be your score. If the number of reps you performed were above the minimum then they count towards your overall score for that set.

g. Extra Swings: You are only allowed to perform 1 swing to get the bell Snatched into lockout. If you perform more than one back swing (aka extra swing) your next subsequent rep(s) will be no counts for as many back swings as you peformed. Ex. If you swing the bell 3 times to get it up over head into lockout, your next 2 reps will not be counted. This is because you would have performed 2 extra swings.

h. Chalk, belts & wrist guards are allowed. Gloves or other attire is not allowed.


Here is a video demonstration from IKSFA President, Honored Master of Sport of Kettlebell Sport, Honored Trainer of Russia, Sergey Rudnev (Сергей Руднев) of Snatch with 32kg (70lb) Kettlebell. Coach Rudnev weights about 64kg (140lbs). He demonstrates proper lifting mechanics, proper fixation, and proper breathing pattern. The video progresses to show front, both sides, and rear positions.