CrossFit S3

Fitness in 100 Words:(Crossfit HQ)

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”

When Brandon and I opened this gym 3 years ago we based our business model off of this statement.

At S3, We simply want to help as many people as possible achieve things they thought were impossible. Wether your goal is to lose weight, be a weekend warrior and compete in some local sporting events or to just stay in shape, the main reason we got into all of this was to help everyday people become better versions of themselves through exercise and nutrition.

I just wanted all of you to know where we are coming from and what our vision was, and still is to this day. We have big plans for S3 and with the addition of Sam Mischner we are excited about the future of this vision.

p.s
Be on the look out for some new apparel coming by the end of this week or early next week.

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2012 Reebok Crossfit Open WOD’s

This time of year marks an exciting time for crossfitters around the world and we wanted to do something special to commemorate this year’s events. Starting February 24th, for those of you interested in competing in the 2012 Reebok Crossfit Open, we will be hosting the weekly Open WOD’s every Friday during all class times. This will allow all of us to try out the same wods that your fellow crossfitters around the world will be doing. (dont worry there will be scalable versions but its a great way for us to all be a part of it). If you have signed up or are signing up to compete you will need to be judged and have your reps counted and validated by one of the training staff. You can do this during one of the Friday classes, Saturdays at 10:30am or open gym on Sundays.  Please let us know when you would like to be judged. If you do not plan on signing up but would still like to try the open WOD’s you will have that opportunity on Fridays during class.

For more info on the open please check out the games website: 2012 Reebok CrossFit Games

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Mark Your Calenders

On Saturday March 10, 2012 we will be hosting a BBQ at S3 from 10am – 2pm. We have a cool little workout planned for the day and we will be running heats for a couple hours. At this event we will also be announcing the winner of the nutrition challenge. After the WOD we invite everyone to hang around to eat some non-Paleo food and drink some non-Paleo beer and wine

Stay tuned for more details as the date draws closer. We would love to see you all there.

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THIS WEEKS WORKOUTS

MONDAY
Strength.Speed

3 Rounds for Reps:
1 minute Row(calories)
4 minutes Ground to Overhead(135/95)
3-5 minutes Recovery

TUESDAY
Stamina

25 Burpees
50 Overhead Walking Lunges(25/leg)(45/25)
75 Abmat Situps
100 Wall Ball
150 Double Unders

WEDNESDAY
Speed.Strength.Stamina

“2011 Open WOD 11.2″
AMRAP in 15 mins:
9 Deadlifts(155/100)
12 Push Ups(Hand release)
15 Box Jumps(24/20)

THURSDAY
Speed

10 Rounds:
AMRAP Squat Thrusts-45 secs
AMRAP KB Swings(1.5/1)-45 secs
Rest 90 secs

FRIDAY
Stamina.Strength

5 Rounds:
10 Push Press(115/85)
10 Overhead Squats(115/85)
400m Run

SATURDAY
8:30am Team WOD
9:30am Team WOD
10:30am FREE Intro Workout

SUNDAY
11-12 Open Gym
12-1 “Benchmark Sundays”