18 December 2011 0 Comments

WEEKLY UPDATE DECEMBER 19th-25th

CHRISTMAS CHEER

We will be having a  little holiday social gathering on Thursday, December 22nd at Bad Daddy’s in Ballantyne around 8pm. This will be a low key event where we can all have a few drinks and socialize with each other outside the gym setting. We are supposed to have the heated patio to ourselves. We hope to see you all there.

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HOLIDAY TRAVEL

With the holiday season upon us, many folks will be traveling. So what do you do when you’re away from CossFit S3?.. You’ve got a couple of choices.

#1  You can always try and find an affiliate wherever you’re traveling. Each gym has it’s own rules about visitors… some charge, some don’t, some want advance notice, others will let you just drop in. You can visit http://www.crossfit.com/cf-affiliates/ and search the city and state you’ll be in to find an affiliate.

#2 You can do some WODs that are travel friendly. Most of the ones found at this link require nothing more than a willing attitude and a stop watch. http://crossfits3.com/the-story/travel-workouts/

Traveling for the holidays is not an excuse to be inactive. Eat, Drink and be Merry… but don’t be Lazy ;)

From all of us at S3, we would like to wish everyone a safe and happy holiday season!

HOLIDAY SCHEDULE
We will be closed the following days for the Holidays:
December 24th,25th,26th & January 1st,2nd

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THIS WEEKS WORKOUTS:

MONDAY
Speed.Stamina

Tabata the Following:
Star Jumps
KB Swings(1.5/1)
Burpee Pushup to a Standup(35/25)
Row(calories)

4 minutes at each movement. 20sec on/ 10sec off. 2 minutes rest b/t movements

TUESDAY
Strength

German Volume SHOULDER PRESS:
10 UNBROKEN Reps, 10 Sets, 60 Sec rest between sets
50% of 1 Rep Max, DO NOT CHANGE LOADS.
*If you completed 10 reps for every set the last time we did this than you need to go HEAVIER!*
When done correctly, you should start dropping reps by sets 6 or 7.

5 min recovery

5x Max rep Ring Rows + Max rep Hollow Rocks
-As soon as you complete your last Ring Row, complete as many Hollow Rocks as possible without breaking form.
-2-3 min rest b/t sets

WEDNESDAY
Strength.Stamina.Speed

30 Body Weight Back Squats
1 mile run
50 DB Push Press(35/25)

THURSDAY
Stamina

“12 days of Christmas WOD”

On the first day of Christmas,
my trainer sent to me
A 100m Run.

On the second day of Christmas,
my trainer sent to me
2 turkish Get ups,
And a 100m Run.

On the third day of Christmas,
my trainer sent to me
3 Single DB Renegade Rows,
2 turkish Get ups,
And a 100m Run

On the fourth day of Christmas,
my trainer sent to me
4 DB Thrusters,
3 Single DB Renegade Rows,
2 turkish Get ups,
And a 100m Run.

On the fifth day of Christmas,
my trainer sent to me
5 Buuuurrrrpeeees,
4 DB Thrusters,
3 Single DB Renegade Rows,
2 turkish Get ups,
And a 100m Run.

On the sixth day of Christmas,
my trainer sent to me
6 DB Power Snatches,
5 Buuuurrrrpeeees,
4 DB Thrusters,
3 Single DB Renegade Rows,
2 turkish Get ups,
And a 100m Run.

On the seventh day of Christmas,
my trainer sent to me
7 Double Unders,
6 DB Power Snatches,
5 Buuuurrrrpeeees,
4 DB Thrusters,
3 Single DB Renegade Rows,
2 turkish Get ups,
And a 100m Run.

On the eighth day of Christmas,
my trainer sent to me
8 Broad Jumps,
7 Double Unders,
6 DB Power Snatches,
5 Buuuurrrrpeeees,
4 DB Thrusters,
3 Single DB Renegade Rows,
2 turkish Get ups,
And a 100m Run.

On the ninth day of Christmas,
my trainer sent to me
9 Goblet Squats,
8 Broad Jumps,
7 Double Unders,
6 DB Power Snatches,
5 Buuuurrrrpeeees,
4 DB Thrusters,
3 Single DB Renegade Rows,
2 turkish Get ups,
And a 100m Run.

On the tenth day of Christmas,
my trainer sent to me
10 Strict Pushups
9 Goblet Squats,
8 Broad Jumps,
7 Double Unders,
6 DB Power Snatches,
5 Buuuurrrrpeeees,
4 DB Thrusters,
3 Single DB Renegade Rows,
2 turkish Get ups,
And a 100m Run.

On the eleventh day of Christmas,
my trainer sent to me
11 Deadhang Pullups,
10 Strict Pushups
9 Goblet Squats,
8 Broad Jumps,
7 Double Unders,
6 DB Power Snatches,
5 Buuuurrrrpeeees,
4 DB Thrusters,
3 Single DB Renegade Rows,
2 turkish Get ups,
And a 100m Run.

On the twelfth day of Christmas,
my trainer sent to me
12 DB OH Walking Lunges,
11 Deadhang Pullups,
10 Strict Pushups
9 Goblet Squats,
8 Broad Jumps,
7 Double Unders,
6 DB Power Snatches,
5 Buuuurrrrpeeees,
4 DB Thrusters,
3 Single DB Renegade Rows,
2 turkish Get ups,
And a 100m Run.

FRIDAY
Strength.Speed

3 Rounds:
15 Power Snatch(115/85)
15 Abmat Situps
15 Squat Snatches(115/85)
15 Knees2Elbow

SATURDAY
Closed

SUNDAY
Closed
MERRY CHRISTMAS!

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